Zipatso Zomwe Mungapewe Ngati Muli ndi Matenda a Shuga

Zipatso sizotsutsidwa koma zosankha zina zili bwino kuposa ena

Ngati muli ndi shuga, mwayi wina wanena kuti simukuloledwa kudya zipatso. Izi si zoona; anthu omwe ali ndi shuga akhoza kudya zipatso monga gawo lawo labwino. Koma, chifukwa chipatso ndi chakudya chamagazi, icho chidzakhudza shuga lanu la magazi ndipo simungadye kuchuluka kosakwana.

Zipatso zina zingachititse kuti shuga lanu la magazi liziyenda mofulumira kuposa ena. Mbali yonyenga yokhudza kudya ndi matenda a shuga ndikuti aliyense amayankha chakudya mosiyana. Ngakhale munthu mmodzi akhoza kudya maapulo popanda vuto lililonse, wina angapeze kuti maapulo amachititsa kuti shuga lawo liziwombera. Kuyesera shuga wagazi musanayambe kudya zipatso kumatha kukuthandizani kuti mupeze zipatso zabwino zomwe mungachite.

Njira zina zopezera shuga za magazi zomwe zimayesedwa pamene mukudya zipatso ndikuganiza za momwe mukudyera. Mudzakhala ndi mwayi wabwino kuti musunge mazira anu a magazi ngati mutapeweratu madzi , perekani zipatso zanu zosapitirira awiri kapena atatu patsiku (gawo limodzi = 15 g wa zakudya zamagazi) , pangani zipatso zanu ndi mapuloteni kapena Ikani chakudya chanu monga gawo lanu la zakudya zamagulu, ndipo pewani zipatso zabwino kwambiri. Chipatso chokwera ndichokulitsa chiwerengero chake cha glycemic index , chomwe chikutanthauza kuti icho chidzakweza shuga lanu la magazi kuposa chakudya ndi chiwerengero chochepa cha glycemic index.

Kuwonjezera pa madzi, palinso zipatso zina zomwe zimapangitsa kuti ine ndisadye mndandanda. Zipatso izi zaikidwa pa mndandandawu chifukwa chakuti ali ndi chiwerengero chokwanira kwambiri cha glycemic kapena chifukwa chakuti anthu ambiri amadya kwambiri, zomwe zimabweretsa shuga wapamwamba m'magazi.

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Mphesa

Mphesa imodzi yaing'ono imakhala ndi gramu imodzi ya zimagulu, zomwe zimatanthawuza kuti mphesa khumi ndi ziwiri zimatengedwa ngati chipatso cha zipatso. Zovuta ndizakuti ngati mukudya mphesa, mukudya njira zoposa 15.

Pofuna kupewa kudya, ndibwino kuti muwawerengere ndi kuwaika mu mbale yaing'ono, kapena kupewa mayesero ndi kusankha kudya zipatso monga zipatso. Mukhoza kudya 1 1/4 chikho cha strawberries chifukwa chokhadikhadidrate monga mphesa khumi ndi zisanu.

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Yamakiti

Anthu ambiri samaimitsa yamatcheri pamakono ochepa chabe, chifukwa chake kudya zakudya zamatcheri kumayambitsa matenda a shuga. Mofanana ndi mphesa, chitumbuwa chimodzi chili ndi gramu imodzi ya zimagulu. Ngati mutapeza kuti mukuwombera pa mbale yaikulu ya yamatcheri, ndibwino kuti muwapewe.

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Chinanazi

Mananawa watsopano ndi okoma ndi okoma, makamaka akawoneka bwino, omwe amachititsa kuti azidya chakudya chokwanira. Malingana ndi momwe mumagwiritsira ntchito, makulidwe ndi m'lifupi akhoza kusintha kuchuluka kwa chakudya ndipo zimakhala zosavuta kudya kwambiri.

Ngati mukuyenera kudya chinanazi, onetsetsani 1/2 chikho kutumikira (chinanazi kudulidwa mu chunks) ndipo muyesetse kudya ndi chakudya kapena chakudya chokhala ndi mapuloteni monga mafuta otsika kwambiri a Greek yogasi kapena tchire la mafuta ochepa. Pewani chinanazi zam'chitini zomwe zakopeka ndi shuga. Ngati mukugula chinanazi cham'chitini, mugule mitundu yosiyanasiyana ya shuga.

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mango

Kodi mumadya mango wonse mumodzi? Simuli nokha. Malinga ndi kukula kwake, mango wonse udzakudyerani pafupifupi magalamu makumi atatu a makapu ndi pafupifupi 26 gm ya shuga.

Ngati mudya mango, onetsetsani kuti mupereke gawo limodzi kwa 1/2 ndipo muyesetse kuti mudye ngati muli olimba kwambiri. Pamene mango imasinthasintha, imakhala yowopsya ndipo chiwerengero chake cha glycemic-mlingo umene ingapangitse shuga ya magazi-ikukwera.

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Nthochi

Mwinamwake mwamvapo kuti nthochi ndizokoma kwambiri. Sikuti bananiwo ndi okoma kuposa zosankha zina za zipatso. M'malo mwake, nthochi imodzi yomwe imakhala ndi sing'anga imakhala ndi mavitamini ofanana mu magawo awiri a zipatso zina, monga chipatso chimodzi kapena chipatso cha 3/4 cha blueberries.

Ngati mudya nthochi, onetsetsani 1/2 ndikuyika hafu ina mufiriji nthawi ina.

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Zipatso Zouma

Zipatso zouma , makamaka mitundu yophimba yogurt, chokoleti kapena shuga zili ndi chakudya chambiri chochepa. Ma supuni awiri a zoumba zamasamba ali ndi kapu imodzi yokha ya raspberries kapena chidutswa chimodzi cha chipatso. Bwezerani zipatso zouma ndi zipatso zatsopano kuti muwonjezere kuchuluka kwa dongosolo lanu la chakudya ndi kuchepetsa shuga.

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Juwisi wazipatso

Pokhapokha mutakhala ndi hypoglycemia, madzi a zipatso (ngakhale madzi a zipatso 100%) ayenera kupeŵa. Ganizirani za ang'onoting'ono angati kuti mupange chikho chimodzi cha madzi - zambiri kuposa imodzi. Chikho chimodzi cha ounce cha madzi a lalanje chimakhala ndi magalamu 30 a makapu, 30 magalamu a shuga komanso osakanikirana.

Thupi siliyenera kuchita ntchito yambiri kuti iwononge shuga mu madzi, choncho imayambitsanso mwamsanga komanso imadzutsa shuga m'magazi. Madzi angathenso kugwiritsira ntchito makilogalamu owonjezera popanda kuwonetsetsa kuti thupi lanu limakhala lopweteka ndipo potero limatha kuchepetsa kulemera kwa thupi komanso ngakhale kulimbikitsa kulemera. Sinthani madzi a chipatso cha zipatso zonse, ndipo musamachepetse magawo anu kuposa awiri kapena atatu patsiku.

> Zotsatira:

> Chigwirizano cha ku America cha shuga. Chiwerengero cha matenda a shuga ndi shuga.