Mmene Zimagwirizanirana ndi Zipatso Zina pa Index Index
Mananasi ndi chipatso chokoma chimene odwala matenda a shuga ambiri amachoka chifukwa cha zotsatira zake zogwira shuga. Koma kodi ndi chinthu chomwe muyenera kupewa monga mliri, kapena kodi chingathe kudyetsedwa bwinobwino popanda mavuto aliwonse pa thanzi lanu?
Nthano Zokhudza Zipatso ndi Matenda a Shuga
Kawirikawiri, ndi nthano kuti anthu omwe ali ndi shuga ayenera kupewa zipatso. Zipatso ndi chakudya chopatsa thanzi cha mavitamini, minerals, ndi fiber ndipo kupeĊµa kungathe kuwononga thupi lanu lofunikira kwambiri mankhwala ophera antioxidants, folate, bioflavonoids, ndi potassium.
Ngati muli ndi matenda a shuga, mungadye zipatso koma mumangofunika kuchepetsa zakudya zanu chifukwa nthawi zonse zidzakhala ndi chakudya . Zakudya zam'madzi ndizo zimbudzi zomwe zimakhudza shuga wambiri m'magazi. Ndalamayi imatha kusiyana ndi zipatso imodzi kupita kwina ndi zipatso zochepa "zokoma" zokhala ndi zitsamba zambiri kuposa zokoma.
Timayesa ndondomekozi pogwiritsa ntchito njira yotchedwa glycemic index (GI) yomwe imasonyeza momwe chakudya chokhalira m'magazi chingathe kukweza shuga. Zakudya zapamwamba-GI (okhala ndi udindo woposa 70) zidzakweza shuga lanu la magazi ndi ma insulin mofulumira kuposa zakudya zochepa za GI (55 kapena pansi).
Pamapeto pake, sizingakhale ngati mungadye zipatso kapena simudye zipatso zomwe mumadya mkati mwa zovuta zanu.
Momwe Nanapine Imafanizira
Mananasi ndi chakudya chopanda mafuta chomwe chili ndi mavitamini komanso mavitamini. Fiber ndi yofunika kwambiri kwa odwala shuga monga momwe zingathandizire kuchepetsa shuga wa magazi, kuchepetsa cholesterol, ndi kulamulira matumbo.
Ndipotu, kamodzi kokha, kapu imodzi kamene imakhala ndi chinanazi chatsopano chili ndi chidwi 2.2 magalamu a zitsulo zokhala ndi makilogalamu 78 okha.
Komabe, chinanazi chimakhala ndi chiwerengero chokwanira cha GI poyerekeza ndi zipatso zina. Malinga ndi kafukufuku wochokera ku Institute of Obesity, Nutrition, and Exercise ku Yunivesite ya Sydney, chinanazi chonse chatsopano chimakhala ndi chiwerengero cha GI cha 59, ndikuchiika pamapeto otsika.
Mosiyana ndi zimenezi, madzi a chinanazi osapangidwa ndi otsekemera amakhala ndi malo otsika kwambiri a GI chifukwa cha kuchotsedwa kwa chakudya chodalirika. Zipatso zamtundu wa madzi zimakhala ndi zofanana ndi GI kusungidwa monga mwatsopano chinanazi. Nanainayi yamkati mwa madzi ndi "ayi" ayi kwa aliyense yemwe ali ndi shuga.
Apa pali momwe chinanazi chimapangira zipatso zina pa ndondomeko ya glycemic (yochokera kuchokera kumtunda kupita kumunsi):
- Chivwende: 76
- Chinanazi: 59
- Banana: 51
- Mango: 51
- Mphesa: 49
- Orange: 43
- Froberries: 40
- Apple: 36
- Mapeyala: 33
- Zipatso zam'mphesa: 25
- Yamakiti: 22
Kodi Mungasangalale Bwanji ndi Chinanazi Mwachangu?
Ngakhale malo apamwamba a GI angapangire kuti mapanaphala si anu, pali njira zoyenera kuzidya bwinobwino ngati muli ndi shuga. Ngakhalenso pang'onozing'ono, chinanazi amatha kukhutiritsa zino zowonjezera kuposa, kunena, apulo kapena mphesa osati kukupangitsani kudzimva ngati mulibe chilakolako ngati muli ndi chilakolako chodzidzimutsa.
Ngati mumakonda chinanazi, onetsetsani gawo limodzi ndikuliphatikiza ndi mapuloteni monga kanyumba kakang'ono ka mafuta kapena yogurt yogiri. Kapena, mukhoza kuwonjezeranso nkhuku kumangokhalira kukoma pang'ono.
Ngati muli ndi chinanazi ngati gawo la chakudya (chakudya chotchedwa nkhumba ndi nkhumba), ganizirani kudya mapuloteni poyamba. Pali umboni wina wakuti kuchita zimenezi kungathandize kuchepetsa kukula kwa shuga m'magazi.
Mawu Ochokera
Pankhani yopanga zakudya zamagetsi mwanzeru, kuchepetsa nthawi zonse kumakhala kofunika.
Tengani nthawi yoti muwerenge malemba a zakudya, ndipo fufuzani kuti mudziwe momwe zakudya zina zingakhalire kapena zisakukhudzeni. Mukamachita zimenezi, mudzatha kupewa kusinthasintha kwa shuga wanu wa magazi ndikupindula bwino matenda anu a shuga pa nthawi yayitali.
> Zotsatira:
> Atkinson, F .; Foster-Powell, K .; ndi Brand-Miller, J. "Tables International Glycemic Index ndi Glycemic Load Makhalidwe: 2008." Chisamaliro cha shuga. 2008; 31 (12): 2281-3. DOI: 10.2337 / dc08-1239.
> Shukla, A .; Iliescu, R .; Thomas, C. ndi al. "Chakudya Chakudya Chamakhudza Kwambiri Pamasamba a Postprandial ndi Insulin Levels". Chisamaliro cha shuga. 2015; 38 (7): e98-e99. DOI: 10.2337 / dc15-0429.