Chimwe chezvinhu zvandinoda zvishoma zvishoma zvinoudza varwere vangu zvisingadyi . Ndinoda kuisa pfungwa pazvipo uye kudzidzisa varwere vangu pamusoro pemiti yakawanda yezvokudya zvakanaka zvaunogona kudya. Asi, nguva nenguva, ndinoona kuti vamwe vanhu vanoonga apo vanoudzwa kuti zvimwe zvekudya "zvinogadziriswa." Mhando yezvokudya zvandingaona "kurega miganhu" zvinogona kushamisa iwe nokuti izvo vanhu vanofunga kuti zvine utano zvingasava nguva dzose sarudzo yakanakisisa.
Zvimwe zvezvokudya izvi zvakajeka nokuti zvine shuga dzakawedzerwa - somuenzaniso, mapundu, makiki, soda, nezvimwewo. Zvimwe zvokudya zvaunofanira kuzvidzivirira ndezvokudya zvakagadzirwa mu-carbohydrate uye / kana shuga dzine fibhii shoma, uye izvo zvinoshaikwa kudya (vitamini nemaminera). Heano mimwe mienzaniso:
Whole Wheat Bagels
Kunyange zvazvo rudzi urwu rwebhegeri rwuri gorosi, izvo hazvirevi kuti kune zvishoma mahydrohydrates kupfuura zvisizvo vatsvene. Rimwe bagel yakaenzana nekudya zvingwa zvina 4-6 zvechingwa, izvo zvinoreva kuti iine kabodihydrate yakaoma uye inogona kusimudza sutu reropa . Bagels vanoshaya zvakare mukuzadza fiber uye mapuroteni. Nokudaro, iwe unogona kunge uine nzara kwemaawa mashomanana mushure mekudya imwe iyo inogona kutyisa mararamiro eropa rako uye uremu.
- Kuti uite ichi chisarudzo chakanaka, sarudza kudya 1/2 (kubudiswa) uye pamusoro payo pane zvishoma zvichatsvairwa mazai ega uye mimwe yemidziyo yaunosarudza. Zvandinoda zvinosanganiswa ndei 3 mazai vatsvene ne 1/3 avocado, uye 1/2 mukombe sipinashi - izvi zvinowedzera protein, fiber, uye mafuta ane utano. Zvimwe zvidzidzo zvinoratidza kuti purotini yakakura, yakakwirira, yakakura mafuta yekusvitsa inogona kubatsira kuderedza HgbA1c.
Whole Wheat Pretzels
Yese yegorosi pretzels inogona kuratidzika sechisarudzo chakanaka nokuti yakakwana gorosi, asi pretzels inopfuma mu sodium uye kusakosha kwekudya. Rimwe kushanda kweuchi gorosi pretzels rinokutora ~ 110 makorikiti, 1 g mafuta, 20 0mg sodium, 24 g gorohydrate, 1 g fiber uye 3 g mapuroteni. Pretzels inewo glycemic index iyo inogona kukanganisa shuga yeropa.
Sangano reAmerican Diabetes Association rinoratidza kuti kuisa pasi glycemic index zvokudya yepamusoro glycemic index zvokudya zvinogona kuwedzera kukura kwehuga yeropa.
- Kana ukasarudza dhakira zvakanakisisa kusarudza zvokudya zvakagadzirwa mune fiber uye mapuroteni. Somuenzaniso: apulo ane peanut butter kana karoti ane hummus. Kuti uwane mamwe mazano pamusoro pekunyangadza: Zvose Nekutsvaga Nechipiri Cheshuga
- 20 Zvokudya zveColori 200 kana Zvishoma
Zvibereko Zvakasikwa (Kunyange Zvisingasviki)
Zvibereko zvakakangwa, kunyanya michero yakaomeswa yakafukidzwa ne yogurt, chokoti, kana zvimwe zvinotapira zvinotakurwa nehuga nokuda kwechikamu chiduku. Nemhaka yokuti michero yakasvibiswa inogadziriswa, kushumira kwakanyanya kuduku. Rimwe kushanda remazambiringa akaomeswa mapeji maviri chete.
- Kana zvichibvira, zvakanakisisa kudya chibereko chakazara nekugadzirisa zvikamu zvako kune anenge 2-3 masikati pazuva. Dzidza kuti unobatanidza sei chibereko muurongwa hwako hwekudya: Ndinogona Kudya Zvibereko kana ndine chirwere cheshuga here?
Margarine
Haasi margarine ose akasika akaenzana. Chinangwa che margarini ndechokuderedza mafuta akazara uye makoriyori. Zvisinei, mamwe margarine anopararira anogadzirwa nemaune hydrogenated mafuta (trans mafuta). Dzivisa mafuta anotengesa nokuti anoshanda zvakafanana namafuta akazara.
- Paunosarudza margarine, iva nechokwadi chekuverenga mavara. Kana iyo mazita ichishandisa "hydrogenated kana kuti haisi hydrogenated mafuta" unofanira kuidzivisa. Anoda kuparadzira zviyo zvechingwa zvakakwana nemafuta ane hutano hunoita se hummus, avocado, uye nut butter.
> Sources
> Rabinovitz, HR, Boaz, M., Ganz, T., Jakubowicz, D., Matas, Z., Madar, Z. > uye > Wainstein, J. (2013), Kukura kwekudya kwakakura mune mapuroteni nemafuta kunovandudza glycemic control muchirongwa chechipiri diabetics. Kuwedzera muviri. doi: 10.1002 / oby.20654
> American Diabetes Association. Glycemic Index uye Diabetes. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html