Iyo Inofananidzwa Nezvimwe Zvibereko paGlycemic Index
Chinanapple chibereko chinotapira zvokuti vazhinji vane chirwere cheshuga vanonyadziswa kubva pamusana pekudavira kwechigadzirwa cheshuga yeropa. Asi pane chimwe chinhu chaunofanira kudzivisa sechirwere, kana chinogona kupedzwa zvakachengeteka pasina chero chakaipa kune utano hwako?
Nhema Pamusoro Pezvibereko uye Chirwere Cheshuga
Kazhinji, inhema yokuti vanhu vane chirwere cheshuga vanoda kudzivisa michero. Chibereko chikafu chinopa utano hwevhithamini, zvicherwa, uye fiber uye kuzvidzivirira kunogona kubvisa muviri wako unoda zvikuru antioxidants, folate, bioflavonoids, uye potassium.
Kana iwe uine chirwere cheshuga, unogona kudya michero asi unongoda kudimburira kudya kwaunoita nokuti inogara iine makhahydrates . Carbohydrates ndiwo macronutrients anokonzera shuga yeropa zvikuru. Nhamba yacho inogona kusiyana kubva kune imwe michero kusvika kune inotevera nemimwe michero "shoma shoma" ine zvimwe carbs kupfuura inotapira.
Tinoyera maitiro aya tichishandisa chirongwa chinonzi glycemic index (GI) iyo inotarisa kuti kudya kwakagadzirwa nema carbohydrate kunogona kusimudzira sei shuga yeropa rako. High-GI Zvokudya (zvine chikamu chinopfuura makumi manomwe) zvichasimudza shuga yako yeropa uye insulin inokurumidza kukunda kuderera kwe-GI (55 kana pasi).
Pakupedzisira, hazvisi zvakawanda pamusoro pekuti iwe unogona kudya kana kuti hausi kudya michero asi kuti unodya zvakadini mukati mezvipingamupinyi zvekudya kwako kwakakurudzirwa .
Iyo Niniapapano Inofananidzwa
Ananaini isha isina mafuta-yakawanda inowanikwa mune fiber uye mavitamini. Fiber inonyanya kukosha kune vane chirwere cheshuga sezvo inogona kubatsira kuderedza shuga yeropa, kuderedza cholesterol, uye kutonga matumbo.
Mukati, imwechete, imwe-kapu yekushandira pineapple itsva inonakidza 2.2 gramu ye fiber ine 78 calori chete.
Zvisinei, chinini chinonzi pineapple chinewo yakakwirira yeGI yepamusoro ichienzaniswa nezvimwe zvibereko. Maererano nekutsvakurudza kunobva kuInstitute of Obesity, Kudya, uye Kuedza Kudzidzira paYunivhesiti yeSydney, pineapple yakakwana yakazara neGI yepamusoro ye 59, ichiisa pamucheto wezasi wehuwandu hwakatsetseka.
Kusiyana neizvi, unsweetened chinamatojine juice ine nzvimbo yakadzika yeGI yakatarwa nekuda kwekubviswa kwezvine makhabhohydrates zvakasimba. Mbeu yakakonzerwa mujisi ine zvishoma kana zvishoma iyo GI inoshandiswa sepineapple itsva. Tinned pineapple mu sirasi inongova "kwete-kwete" kune munhu ane chirwere cheshuga.
Hezvino iyo pineapple inowedzera kune dzimwe zvibereko zvitsva pane glycemic index (yakatarwa kubva kumusoro kusvika pasi):
- Watermelon: 76
- Ananasini: 59
- Banana: 51
- Mango: 51
- Mazambiringa: 49
- Orange: 43
- Strawberries: 40
- Apple: 36
- Pears: 33
- Muchero: 25
- Cherries: 22
Zvaungaita Kuti Unakidzwe neInanapple Yakachengeteka
Kunyange zvazvo iyo yakakwirira yeGI yakasarudzwa inogona kuratidza kuti mapapapapuri haasi iwe, pane nzira dzokuzvidya nadzo zvakachengeteka kana une chirwere cheshuga. Kunyangwe mune zviduku zvishoma, chinanaini inogona kugutsikana zvinogutsa zino rinotapira kupfuura, inoti, apuro kana mazambiringa mapapiro uye hazviiti kuti unzwe uchitorerwa kana iwe uchida kamwe kamwe.
Kana uchida pineapple, tambira kune imwe chikamu uye ugozvibatanidza neprotheni yakadai se-fat-cottage cheese kana yeGreek yogurt. Kana, iwe unogona kuwedzera kune iyo huku inokurudzira papo duku yekutapira.
Kana iwe uchibatanidza pineapple sechikamu chekudya (yakadai grill yenguruve neinanini), funga kudya chipurotini kutanga. Kune humwe humwe uchapupu hwokuti kuita kudaro kunogona kubatsira kuderedza kukwira mune shuga yeropa.
Shoko Rinobva
Kana zvasvika pakuita sarudzo dzakanaka dzekudya, kuenzanisa nguva dzose kunokosha.
Tora nguva yekuverenga mabhii ezvokudya, uye ita tsvakurudzo kuti unzwisise kuti zvimwe zvokudya zvinogona sei kana kuti zvingakukanganisa iwe. Nokuita kudaro, iwe uchakwanisa kudzivisa kuchinja kwehuga muropa rako rehuga uye kubudirira kukura kwechirwere cheshuga pamusoro penguva refu.
> Sources:
> Atkinson, F .; Foster-Powell, K .; uye Brand-Miller, J. "International Tables yeGlycemic Index uye Glycemic Load Values: 2008." Chirwere cheshuga. 2008; 31 (12): 2281-3. DOI: 10.2337 / dc08-1239.
> Shukla, A .; Iliescu, R .; Thomas, C. et al. "Zvokudya Zvokudya zvine Chinhu Chinokosha Pamusoro peGucose uye Postulinal Levels." Chirwere cheshuga. 2015; 38 (7): e98-e99. DOI: 10.2337 / dc15-0429.