Malangizo 4 a Kuphatikiza Zipatso Kudya Zakudya Zanu
Mwinamwake mwinamvapo kuti simungadye zipatso ngati muli ndi shuga. Mwinanso wina wakuuzani kuti chivwende ndi nthochi zasiya malire chifukwa ndizotsekemera kwambiri. Zonsezi siziri zoona. Mukhoza kusangalala ndi zipatso, mumangofunikira kusankha mwanzeru za zipatso zomwe mumadya.
Zipatso ndi shuga
Zipatso zili ndi ubwino wambiri wathanzi ndipo zingakhale zothandiza kudya zakudya za shuga ngati zidya moyenera.
Chinsinsi chodyera chipatso ndikuonetsetsa kuti mudya mitundu yoyenera m'magulu oyenerera.
Mwachitsanzo, zipatso zili ndi fiber. Zida zamatabwa zingathandize kupewa shuga za magazi, kukoka cholesterol kutali ndi mtima wanu, ndikuthandizani kuti mukhale omvera, ndikupangitsani kuti muzidya pang'ono. Zipatso ndizowonjezera mavitamini ndi mchere, monga potassium, zomwe zingathandize kuchepetsa kuthamanga kwa magazi .
Pambaliyi, chipatso ndi zakudya zamagulu ndipo zimakhala ndi shuga yachilengedwe yotchedwa fructose. Zakudya, kaya ndi mkate, mkaka, yogurt, mbatata, kapena zipatso, zimathyoledwa ndikusanduka shuga kapena shuga. Pachifukwa ichi, akulimbikitsidwa kuti anthu omwe ali ndi matenda a shuga ayang'ane kuchuluka kwa chakudya chomwe amadya, kuphatikizapo zipatso zotumikira.
Posankha zipatso mudzafuna kutenga malingaliro angapo.
Pewani Zipatso Zouma ndi Mabala A Zipatso
Chipatso chouma, makamaka ngati chokoma, ndi chokwanira muzakudya chifukwa chogwira ntchito kuposa zipatso zonse zachilengedwe.
Ilinso ndi shuga wochuluka chifukwa shuga amawonjezeredwa kuti ayambe kuyamwa ndipo ikhoza kuchepa ngati khungu lichotsedwa. Ma supuni awiri a zoumba (1 ounce) adzakudyerani: makilogalamu 100, 23 magalamu a carbohydrate, ndi 18 magalamu shuga. Izi zimatulutsa pafupifupi masupuni 5 a shuga.
Ndibwino kuti mupewe madzi onse a zipatso .
Ngakhale 100 peresenti ya madzi a zipatso, amachititsa timadzi timene timatulutsa timagazi chifukwa thupi la chipatso, lomwe lili ndi fiber, limatayidwa. Zimakhalanso zosavuta kumwa zakumwa zochuluka popanda kuzizindikira. Mwachitsanzo, magawo makumi atatu pa 100 peresenti ya zipatso zimakhala ndi makilogalamu 60, 15 magalamu a carbohydrate, ndi magalamu 15 shuga.
Mmalo mwa zipatso zouma kapena madzi a zipatso, sankhani zipatso zonse zatsopano, zouma, kapena zamzitini-popanda shuga zowonjezera.
Sungani Zigawo Zowunika
Ngati mukutsatira ndondomeko yokha ya chakudya chamaguluphadi, muyenera kupanga chipatso monga chokhadikhadirate chosankha. Posankha zipatso, yesetsani kumamatirana ndi chipatso chimodzi chodyera chakudya kapena chotupitsa ndi kuchepetsa zipatso zanu zoperekera zosapitirira kuposa ziwiri kapena zitatu patsiku.
Kumbukirani kuti chipatso chimodzi chimatumikira pafupifupi 15 gm ya carbohydrate. Zambiri za zipatso zomwe mungathe kuzidya mulimata imodzi yokha zimadalira mtundu wa zipatso. Pano pali mndandanda wa zomwe zimaonedwa kuti zimagwira ntchito yamtundu wamba:
- Pulogalamu yaing'ono yokwana 4, mapuloteni, pichesi, peyala, kapena maula
- 1/2 nthochi yamkati
- 2 yaying'ono kapena 1 yaikulu ya tangerine (4 ozuntha zonse)
- 2 ochepa (kilogalamu iliyonse) kiwi
- 4 pang'ono (1 peresenti iliyonse) apricots
- pafupifupi 1 chikho cha vwende (cantaloupe, vwende, kapena uchi)
- Mphesa 15 kapena yamatcheri
- 1/3 sing'anga mango
- 1/4 chikho cha strawberries
- 3/4 chikho cha blueberries
- 1 chikho raspberries ndi mabulosi akuda (muli 8 magalamu a fiber)
Pali zipatso zina zomwe muyenera kukhala osamala kwambiri. Mwachitsanzo, zimalimbikitsa kuti nthochi, yamatcheri, mphesa, mango, ndi chinanazi zizidyedwa pokhapokha pokhapokha (kapena kuzipewa kwathunthu ) momwe zingayambitsire msanga m'magazi a magazi.
Ngati mukuyang'ana kuti mupindule kwambiri ndi gawo lalikulu, mudzafuna kusankha zipatso zomwe zili ndi fiber kwambiri, monga zipatso. Mwachitsanzo, mungathe kudya kapu ya 1/4 ya strawberries kwa makilogalamu 60, 15 magalamu a mafuta, magalamu a 3.5 magalamu, ndi ma gramu 7.5 shuga kapena 1/2 ya sing'anga ya nthochi yomwe ili ndi makilogalamu 60, 15 gm carbohydrate, 2 magalamu, ndi 8 magalamu shuga.
Sankhani Zipatso ndi Index Yochepa ya Mliri
Bungwe la American Diabetes Association likusonyeza kuti mumasankha zipatso zomwe zili ndi chiwerengero chochepa cha m'magazi . Mndandanda wa glycemic, kapena GI, umagwiritsidwa ntchito poyesa kufufuza momwe chakudya chokhala ndi makhabohydrate chimayambitsa magazi a shuga.
Zakudya zimayikidwa malinga ndi momwe zimayendera shuga poyerekeza ndi chakudya chowoneka monga shuga kapena mkate woyera. Chakudya chokhala ndi mkulu wa GI chidzachititsa kuti magazi azikhala ndi shuga kusiyana ndi chakudya chamagetsi kapena chochepa.
Zipatso zambiri zimakhala ndi GI yochepa, kupatulapo chinanazi ndi vwende. Izi sizikutanthauza kuti simungadye chinanazi ndi vwende, koma ngati muwona kuti mapiritsi a shuga anu atatha kudya, ndibwino kuti muwapewe mtsogolo.
Aliyense ali ndi zakudya zake zokhazokha, zomwe zimayambitsa shuga wambiri kuposa ena. Mungapezenso kuti wobala zipatso ndiye kuti zimakhudza kwambiri shuga. Apanso, muyenera kufufuza shuga wanu kuti muwone zomwe zakudya zikukuyenderani bwino.
Pangani izo ndi mapuloteni
Anthu ena amapeza kuti chipatso cha pairing ndi mapuloteni chingathandize kuchepetsa kuuluka kwa shuga. Mukhoza kuchita izi mwa kuphatikiza zipatso mu chakudya chanu cha chakudya kapena kuwonjezera mapuloteni ku zipatso zanu zopatsa.
Mwachitsanzo:
- Gawo limodzi la magawo 4 a apulo ndi supuni imodzi ya almond batala
- 1 chikho raspberries ndi 1 yaying'ono osakhala mafuta Greek yogurt
- Kachisi kakang'ono kamodzi kokha ndi 1/2 chikho cha kanyumba kakang'ono ka mafuta
Mawu Ochokera
Lingaliro lakuti muyenera kupewa zipatso pa zakudya za shuga ndi nthano. Komabe, nkofunika kuti mupange zosankha zabwino ndipo nthawi zonse muziganiziranso zipatso mu zipatso, zomwe zingasinthe shuga ndipo zingayambitse shuga m'magazi anu. Sankhani mwanzeru ndikusunga magawo anu ndipo muyenera kukhala ndi zipatso zina. Ngati muli ndi mafunso, onetsetsani kuti mufunse membala wa gulu lanu la thanzi.
> Zotsatira:
> Chigwirizano cha ku America cha shuga. Chiwerengero cha matenda a shuga ndi shuga. 2014.
> Chigwirizano cha ku America cha shuga. Kupanga Zosankha Zakudya Zakudya Zakudya: Zipatso. 2016.
> Higdon J, et al. Chigawo Chodziwitsa Zachilengedwe: Potassium. Linus Pauling Institute. 2010.