4 Mazano Okubatanidza Zvibereko MuPurogiramu Yako Yezvokudya
Iwe unogona kunge wakanzwa pane imwe nguva kuti iwe haugone kudya michero kana iwe une chirwere cheshuga. Zvichida mumwe munhu akakutaurira kuti watermelon nemabhanana hazvina kukwana nokuti dzakanyanya kutapira. Hapana chimwe chezvizvi ndezvechokwadi. Iwe unogona kufara michero, iwe unongoda kuita sarudzo dzakanaka pamusoro pezvibereko zvipi uye kuti unodya zvakadini.
Zvibereko uye chirwere cheshuga
Zvibereko zvine mararamiro akawanda ezvehutano uye zvinogona kubatsira kune chirwere cheshuga kana chikadyiwa mumwero.
Chinokosha chokudya michero ndechekuti uve nechokwadi chokuti unodya mhando dzakanaka mune zvikamu zvakakodzera.
Somuenzaniso, michero ine fiber. Fibha inogona kubatsira kudzivirira tsvina yeropa, kukwevera cholesterol kure nemoyo wako, uye kukubatsira kuti unzwe wakakwana, zvichiita kuti udye zvishoma. Chibereko chinopawo mavhithamini nemaminerari, zvakadai se potassium, zvinogona kubatsira kuderedza ropa rako.
Pamusoro peflip, chibereko ikakinhydrate uye ine shuga yakasikwa inonzi fructose. Carbohydrates, zvingava zvechingwa, mukaka, yogurt, mbatatisi, kana michero, inoputswa uye inoshandiswa kuva shuga kana glucose. Nokuda kwechikonzero ichi, zvinokurudzirwa kuti vanhu vane chirwere cheshuga vanocherechedza kuti mangani ehydrohydrates ivo vanodya, kusanganisira michero inoshandiswa.
Paunosarudza michero iwe unoda kutora mazano mashomanana.
Dzivisa Zvibereko Zvakaoma uye Majero Okuti
Zvibereko zvakakangwa, kunyanya kana zvinotapira, zvakanyanya mumakrohydrates kuburikidza nekushanda kupfuura zvizvarwa zvemuti wose.
Iyo inewo shuga akawanda nokuti shuga inowedzerwa kuti inonaka uye inogona kunge yakaderera mu fiber kana ganda rabviswa. Iko chete mapepuni maviri emazambiringa akaomeswa (1 ounce) achakubhadhara: 100 makoriori, 23 gramu makedhaidhyrate, uye 18 gramu shuga. Izvi zvinobereka anenge mashupuni mashanu ega shuga.
Zvakakoshawo kuti usabvisa majee ose emichero .
Kunyangwe zana muzana yemuchero wezvibereko, inokonzera mapikisi matsva mumashuga eropa nokuti nyama yezvibereko, iyo ine fiber, inodzwa. Zvakare zvakare kunwa kunwa zvinodarika zvakawanda zvekoriori pasina kuzviziva. Semuenzaniso, maawa mana ezana muzana yemuchero wejisi ane 60 makoriori, 15 gm carbohydrate, uye 15 gramu shuga.
Panzvimbo pezvibereko zvakaomeswa kana muchero wemichero, sarudza michero yakazara-yakachena, yechando, kana yemakinheni-isina kuwedzera shuga.
Chengetai Zvikamu Mukutarisa
Kana iwe uri kutevera chirongwa chakasimbiswa, chinogadzikana chemagidhaidhaini, iwe unofanirwa kuisa muchero sechisarudzo chemagidhyidrate. Paunosarudza michero, edza kunamatira nechimwe chibereko chinoshumira chikafu chega kana chekudya uye chigadzirisa michero yako kushandiswa kusingasviki maviri kana matatu pazuva.
Ramba uchifunga kuti imwe michero inoshanda inenge magiramu 15 emakrohydrate. Iko zvakawanda zvezvibereko zvese zvaunogona kudya mukati memutsetse iwochete-kushumira uchavimba nemhando yemichero. Heino urongwa hwezvinhu zvinoonekwa sekushandira zvibereko zvakafanana:
- 1 chiduku (4 ounces) apple, orange, peach, pear, kana plum
- 1/2 bhanzanisi
- 2 shoma kana 1 huru tangerine (4 maune mazana)
- 2 duku (2 ounces rimwe nerimwe) kiwi
- 4 maduku (1 ounce imwe neimwe) apricots
- inenge 1 kapu yevhuni (cantaloupe, mavheti, kana uchi)
- 15 mazambiringa kana cherry
- 1/3 svikiro mango
- 1 1/4 mukombe strawberries
- 3/4 mukombe weblueberries
- 1 kapu raspberries uye macheri (ane 8 gramu e fiber)
Iko kune zvimwe zvibereko zvaunofanira kuchenjerera pamusoro. Somuenzaniso, zvinokurudzirwa kuti mabhanana, cherries, mazambiringa, mango, neananini inofanira kudyiwa chete muhuwandu hushoma hunoti (kana kudziviswa zvachose ) sezvavanokwanisa kukonzera tsvina inokurumidza muropa yeropa.
Kana iwe uri kutsvaga kuti uwane zvakakosha kune chikamu chikuru, iwe uchada kusarudza michero yakawanda kwazvo mu fiber, yakadai semabriji. Somuenzaniso, unogona kudya 1 1/4 kapu yemaswisiro makumi 60 makorikiti, 15 gramu yemakrohydrate, 3.5 gramu fiber, uye 7.5 gramu shuga kana 1/2 yebhanana yakasvibira iyo 60 makoriori, 15 gm carbohydrate, 2 gramu fiber, uye 8 gramu shuga.
Sarudza Zvibereko Nezasi Glycemic Index
IAmerican Diabetes Association inoratidza kuti iwe unosarudza michero ine faini glycemic index . Iko glycemic index, kana GI, inoshandiswa sekutarisa kuongorora kuti kudya kwegorobhedhi kunomutsa sei glucose yeropa.
Zvokudya zvakarongerwa zvichienderana nekuti vanosimudza sei suga yeropa pakuenzanisa nekureva zvokudya zvakadai sehuga kana chingwa chakachena. Chikafu chine GI yakakwirira chichatsvaga glucose yeropa kupfuura iyo yezvokudya zvine midzi kana pasi GI.
Zvibereko zvizhinji zvine GI shoma, kunze kwerinapple uye melon. Izvozvo hazvirevi kuti haungambofi wakadya pineapple uye melon, asi kana iwe ukacherechedza kuti tsukatsi rako rega shuga mushure mekudya, zviri nani kuti uzvidzivirire munguva yemberi.
Munhu wose ane zvokudya zvake zvekudya, izvo zvinotapira sukari yeropa kupfuura vamwe. Iwe unogonawo kuwana kuti uyo anosema chibereko, iyo inowedzera inogadzirisa shuga yako yeropa. Zvakare, iwe unofanirwa kuongorora shuga yako kuti uone kuti ndezvipi zvokudya zvinoshanda zvakanaka kwauri.
Pair it neProtein
Vamwe vanhu vanoona kuti pairing michero neprotini inogona kubatsira kuderedza kuwedzera muropa yehuga. Iwe unogona kuita izvi nekuisa zvibereko mugove wako wezvokudya zvegorobhahydrates kana kuwedzera mapuroteni kumichero yako.
Semuyenzaniso:
- 1 4-ounce mapepa epele ne 1 kikapu chealmond butter
- 1 kapu raspberries ne 1 duku isina mafuta yeGreek yogurt
- 1 duku peach ne 1/2 mukombe pasi-mafuta cottage cheese
Shoko Rinobva
Pfungwa yokuti iwe unofanirwa kudzivisa michero pane kudya kwechirwere cheshuga inhema. Zvisinei, zvinokosha kuti iwe uite sarudzo dzakanakisisa uye nguva dzose ucherecheze makhahydrates muzvibereko, izvo zvinenge zvichishandura kuva shuga uye zvinogona kukonzera spike muhuga rako reropa. Sarudza nokuchenjera uye chengetedza zvikamu zvako pasi pekutonga uye iwe unofanirwa kufara zvimwe zvibereko. Kana uine mibvunzo, iva nechokwadi chekubvunza nhengo yeboka rako rehutano.
> Sources:
> American Diabetes Association. Glycemic Index uye Diabetes. 2014.
> American Diabetes Association. Kuita Zvisarudzo Zvoutano Zvoutano: Zvibereko. 2016.
> Higdon J, et al. Micronutrient Information Center: Potassium. Linus Pauling Institute. 2010.