Zakudya zomwe zimawonjezera mphamvu popanda kuwonjezera shuga m'magazi

Zakudya zomwe zimawonjezera mphamvu popanda kuwonjezera shuga m'magazi

Kuthekera kwa chakudya kukweza shuga m'magazi mukatha kudya kumayesedwa ndi index ya glycemic, motero zakudya zina zimatchedwa zathanzi kuposa zina, malinga ndi tsamba la ku Spain la Tododisca.

Zakudya zabwino zimapatsa chamoyo mchere ndi mavitamini ofunikira, komanso fiber, zomwe zimathandiza kuti mayamwidwe pang'onopang'ono ateteze kuchuluka kwa shuga m'magazi. Amadziwikanso ndi kupereka kumverera kwa kukhuta ndi kukhuta monga mbatata, nyemba, oats, mtedza, chimanga, mbewu zonse, quinoa, zipatso ndi ndiwo zamasamba, ndi zina.

zakudya zosapatsa thanzi

Ma carbohydrate osavuta kapena oyipa nthawi zambiri amapezeka muzakudya zokonzedwa ndi zoyeretsedwa; Sapereka phindu lazakudya, komanso kuwonjezera pa kusowa kwawo kwa fiber, ndi magwero a zopatsa mphamvu zambiri. Pandandanda wa zakudya zopanda thanzi zimenezi ndi makeke, maswiti, tchipisi, buledi woyera, ndi zakumwa zokhala ndi shuga wambiri.

Munthu akamadya ufa woyengedwa, thupi limamva shuga wochuluka m'maselo ake, zomwe zingasinthe maulendo oyendetsa zakudya, motero zimayambitsa kuwonongeka kwa maselo, adatero Gennaro Matos, wophunzira ku Medical School of the National Autonomous University of Mexico. (UNAM).

Pazachilengedwe, Pulofesa Matos akufotokoza kuti kudya zakudya izi kumabweretsa kusintha kwa magwiridwe antchito ambiri a kagayidwe kachakudya ndi mahomoni, zomwe zimayambitsa vuto lina pamlingo waubongo, womwe ndi wozolowera kuchita ndi ma receptor amankhwala, omwe amatha kudalira kapena kudalira. kuledzera kwakanthawi kochepa kapena kwanthawi yayitali.

Malingana ndi Cuerpo y Mente, nsanja ya chinenero cha Chisipanishi, zakudya zina zimatha kuonedwa kuti zimatsogolera ku chiwerengero chapamwamba cha glycemic ngati zili pamwamba pa 20. GI ya 11-19 imatengedwa kuti ndi pafupifupi ndipo glycemic katundu ndi osachepera 10. Ndi zathanzi komanso zolimbikitsidwa kwambiri. Ziyeneranso kudziwika kuti chakudya, chomwe nthawi zonse chimadyedwa ndi zakudya zina, chimayambitsa kuwonongeka kwa thanzi, kotero akatswiri amalangiza kudya saladi poyamba, ndiye mapuloteni, kenako chakudya. osakweza shuga m'magazi:

1. Ululu

Chifukwa cha kuchuluka kwa fiber, oatmeal ndi chakudya champhamvu komanso chopatsa thanzi. Ma gramu 50 a oats amathandizira kulimbikitsa kukula kwa mabakiteriya opindulitsa m'matumbo.

2. Beets

Mukadya magalamu 100 a beets, thupi limalandira 7 magalamu a chakudya ndi 3 magalamu a fiber. Mlingo wa glycemic wamagazi sikupitilira 2.5.

3. Humus

Kuonjezera nandolo ku mpunga kumapereka mlingo wofunikira wa mapuloteni. Chickpea imakhala ndi mchere wambiri ndi mavitamini, ndipo sichimayambitsa shuga wambiri.

4. Zipatso zofiira

Chipatso chofiira chimakhala ndi antioxidants ndipo chimakhala ndi index yotsika ya glycemic, yotsika mpaka 30 pa index ya glycemic. Amadziwikanso ndi kukhala ndi fiber, monga sitiroberi ndi yamatcheri.

5. Mbatata

Mukadya magalamu 100 a mbatata, mulingo wa glycemic index sudutsa 10.4, zomwe zikutanthauza kuti shuga wotsika m'magazi. Mbatata imakhalanso ndi wowuma, prebiotic yomwe imagwiritsidwa ntchito ngati gawo lopindulitsa ndi mabakiteriya am'mimba.

6. Mbeu za Chia

Ndiwolemera mu ulusi, ubwino wake ndi wochuluka ndipo kuti mupindule nawo kwambiri, akatswiri amalangiza kuti aziviika mbewu mu kapu yamadzi usiku wonse.

7. Njere zonse

Amakhala ndi mapuloteni amasamba ndipo ali ndi fiber zambiri, ndipo zomwe zimakhala ndi chakudya chamafuta zimadziwika ndi kuwonjezeka kwapang'onopang'ono kwa shuga m'magazi. Mndandanda wa mbewu zonse uli ndi mpunga wofiirira, tirigu ndi balere.

8. Mafuta owonjezera a azitona

Ili ndi mafuta ambiri a monounsaturated, omwe amatha kuwongolera index yanu ya glycemic komanso thanzi la metabolism.

9. Mtedza

Ndiwo magwero abwino a unsaturated mafuta, ndi mapuloteni a zomera. Lili ndi chiwerengero chochepa cha chakudya.

Kodi kukhala chete kulanga ndi chiyani?