Takanzwa nguva dzakawandisa kuti kudya kwekudya kwemafuro ndicho chinhu chinokosha kupfuura zvezuva-chinogona kutumbuka kutanga metabolism, kudzivirira kudya kwekudya, nekubatsira vanhu kuderedza uremu. Kunyunyuta kunowanzoitika kune "vasina kudya mangwanani" ndeyokuti havana nguva mangwanani kuti vadye uye kuti vari kutsvaga kudya kwekudya kwenguva pfupi. Nokudaro, vanhu vanowanzobvunza kwandiri, "Ndinokwanisa kudya kudya kunotonhorera kwekudya kwemanheru here?" Kunyange zvazvo zvichida zviri nani kudya chimwe chinhu chekudya chamangwanani kupfuura chinhu zvachose, zviyo zvinotonhora zvinowanzosiri sarudzo yakanakisisa kune mumwe munhu ane chirwere cheshuga uyo ari kuedza kuderedza uremu.
Chikonzero chacho ndeyezviitiko zvakawanda.
Kutanga kubva, zvidzidzo zvakaratidza kuti avo vane chirwere cheshuga vanoita kuva nerukisi reropa rakanaka nekudzivirira kuwanda pavanotanga zuva nemafuta akakwirira, mapuroteni epamusoro, echeka-carbohydrate kudya kwekudya . Mapurotini nemafuta zvinowanzova satiating zvinogona kukuchengetedza kuti ugare wakagadzikana kwenguva yakareba, zvinowanzoita kuti huwandu hune huwandu hunoita kuti uwane. Mukuwedzera, shuga yeropa inowanzosimudzika shure mushure mekudya kwekudya kwemafuro uye vanhu vazhinji vanorwisana ne insulin mangwanani anozoitawo kuti shuga yeropa inye. Yakawedzerwa ropa sutu inogona kukonzera kuwedzera kwezvido zve-carbohydrate, izvo zvinogona kutora kuwandisa kwekoriori uye kudya kwehydrohydrate, kazhinji kunoguma nehuwandu hwehuga muropa.
Chechipiri, vanhu vakawanda vanodya zviyo zvinogona kutungamirira kune kuwedzera kwekoriori uye kudya kwehydrohydrate. Kushanda kamwechete kwezviyo zvinokwana 3/4 mukombe. Nhatu-yechina yekapu yezviyo inowanzokutengesa mairi makirogiramu makumi maviri uye 24 gramu yemakrohydrate.
Ichi chikafu chemhydrohydrates chinokwana kudya zvingwa zviviri zvechingwa uye izvi hazvina kuwedzera michero kana mukaka kune ndiro yako. Chimwe chikafu chekudya, zvakadai seka 3/4 kapu nekabhanana imwe uye imwe mukombe wemukaka wakaderera wakakwana ine 340 makorikori uye 66 gramu e-carbohydrate (zvinenge zvina zvingwa zvechingwa).
Kunyange zvazvo makorikoni asiri akakwirira zvikuru, huwandu hwezvokudya hudiki uye huwandu hwemagidhahydrate hwakakwirira. Vanhu vakawanda vane chirwere cheshuga vanofanira kudya anenge 30-45 g e-carbohydrate yekudya kwemanheru uye vazhinji vanonyanya kudya kana vasingapfuuri 30 g kwekudya kwemanheru .
Chechitatu, kwete zvose zvinogadzirwa zvinokwana zvakaenzana. Yakanyatsogadzirwa, yakanatswa, yakasvibirira yega yega inowedzera mumakori, makhahydrates uye shuga. Paunosarudza zviyo, zvakakosha kusarudza gorosi yakaderera mune shuga uye yakakura mu fiber. Chinangwa chokusarudza zviyo zvinenge zvisingasviki magiramu matanhatu emashuga uye zvinenge magiramu matatu e fiber. Kusarudza zviyo zvose zvezviyo zvingave zvakanakisisa, sezvo zvidzidzo zvakaratidza kuti kudya kudya kunowedzera mbeu yose kunogona kuderedza ngozi yepfungwa yemwoyo.
Asi, ndaifunga kuti zviyo zvaiva nehutano?
Zvimwe zviyo zvinopa utano kupfuura vamwe. Semuenzaniso, zviyo zvose zvezviyo zvakagadzirwa nemishonga yakagadzikana yakadai semarangi ane utano, asi inogonawo kuva nepfuma mumakori uye mafuta kwechikamu chiduku. Mashoko akanaka ndeokuti kana ukasarudza nokuchenjera uye uchitarira zvikamu zvako, unogona kunakidzwa nezviyo. Ichokwadi, zviyo zvakawanda zvinosimbiswa nemavitamini nemaminerari, izvo zvinogona kubatsira vanhu kuti vawane zvido zvavo zvekudya. Kune mumwe munhu ane chirwere cheshuga, nguva yakanaka yekudya zviyo zvinogona kunge isati yasvika.
Chiito chepanyama chinobatsira kupisa shuga (kana glucose). Kana iwe uri mumwe munhu anotora mishonga yemuromo kana insulini inogona kukonzera shuga yako yeropa kudonha, iwe ungangodaro unodya kudya ma carbohydrates mushure mekuita zvekudzidzira kuitira kudzivirira kutapudzwa kweropa sutu panguva yekuita basa.
Kana Iwe Unofara Kudya Cereal Edza Mazano Aya Okuderedza MuKidhaidhyti Content:
- Sarudza chikafu chinopisa se oatmeal, quinoa kana imwe yegorosi yose yakasanganiswa uye wobva wawedzera marimu akachekwa kana nut mukanwa kune akawedzera fiber, protein uye mafuta ane utano. Semuenzaniso: 1/2 mukombe yakabikwa oatmeal ne 3/4 kapu yeblueberries, uye 2 maspuniki akavekwa akaiswa, ane sinamoni.
- Kana uri kusarudza chibage chisina kunaka:
- Verenga iyo mavara uye usungirire kune umwe kushumira, kuayera nekapu yekuyerera uye shandisa ndiro duku kuitira kuti chikamu chioneke chikuru
- Sarudza zviyo zvinenge zviyo zviyo (yekutanga yekutanga inofanira kutaura zvachose)
- Sarudza chikafu chinenge magiramu matatu e-fiber uye asingasviki magiramu matanhatu eshuga
- Dzivisa kuwedzera michero yakaomeswa, shuga, kana imwe koriori inotapira, yakadai segave, uchi, tefu yefurasi
- Wedzera imwe kushanda yepamusoro fiber michero kuwedzera fibhi yakagadzirwa zvakadai se: blueberries, raspberries, strawberries
- Sarudza mukaka wemamanda wemaarmond usina kunakirwa nekasipuidhyrate shoma kupfuura mukaka wemhou
- Dzoka mukaka zvachose uye uite yogurt zvakakwana: kushandisa mafuta asina mafuta echiGurundi anozosimudzira mapuroteni anogadzirisa uye anoderedza marhydrate muhuturo
Ndezvipi zvimwe Zvakanaka Brands:
Kana iwe uri munhu ane chirwere cheshuga, unogona kuongorora kuti zviyo zvipi zvinoshanda zvakakunakira iwe nekuedza shuga yako yeropa mushure maawa maviri mushure mokudya. Kana shuga yako yeropa iri pachinangwa , iwe uri munzira. Vakawanda vevarwere vangu vanondiudza kuti ropa ravo rinotapira ndiro rakanakisisa uye vanofunga kuti vanogutsikana zvikuru kana vachidya zvinotevera zvinotyisa zvezviyo:
Cascadian Farm Organic Purely O's ®
Cheerios ®
Post Post Flakes ®
Gorosi ®
Quaker Crunchy Corn Bran ®
Kix ®
Fiber One ®
Barbara's Bakery ® Puffins (Cinnamon uye Honey Rice)
Kashi ® (mamwe mararamiro), akadai se, Puffed Rice, GoLean
Kellogg's ® Special K High Protein
Kellogg's ® All Bran
Tsananguro Inobva
Mbeu haisi kusarudzwa kwakanaka kune munhu wose ane chirwere cheshuga, asi zvichida zviri nani pane kudya chinhu-pa-zvose uye kunogona kuwedzera mavitamini, zvicherwa, uye fiber kudya kwako pamwe nekubatsira kudzivirira ropa shoma. Chinokosha chekudya zviyo ndeyekunamatira kune umwe kushumira uye tarisa yako add-on's.
Sources:
> Rabinovitz, HR, Boaz, M., Ganz, T., Jakubowicz, D., Matas, Z., Madar, Z. na Wainstein, J. (2013), Kubvira kwekudya kwekudya kwemafuro yakawanda mumaprotheni nemafuta kunovandudza glycemic control in type 2 chirwere cheshuga. Kuwedzera muviri. doi: 10.1002 / oby.20654
> Lausch, Marnie. Pamusoro pekuchera chirwere cheshuga nekuchengetedza. Carbohydrate, Insulin Pumps, uye Gurcose Monitoring Technology Monitoring uye Zvimwe Zvimwe Zvinoshandiswa Kuronga Glycemia. 2014; V35; 2, mapeji 7-11.