Kolifulawa kuti aziwongolera kuchuluka kwa shuga m'magazi

Kolifulawa kuti aziwongolera kuchuluka kwa shuga m'magazi

Odwala matenda a shuga amafunikira zakudya zopatsa thanzi kuti shuga azikhala m'magazi abwinobwino, limodzi ndi mankhwala ena omwe amamwa pankhaniyi.

Chakudya chofunikira chomwe chili chofunikira kwambiri pazakudya izi ndi kolifulawa, chifukwa chimakhala chochepa kwambiri muzakudya komanso chakudya chokwanira komanso chodzaza ndi fiber, antioxidants ndi mavitamini, zomwe zingathandize kuwongolera kuchuluka kwa shuga m'magazi ndikuwongolera thanzi.

Glycemic index

Kolifulawa ndi chakudya chabwino kwambiri kwa anthu omwe ali ndi matenda ashuga omwe akufuna kuwongolera kuchuluka kwa shuga m'magazi, malinga ndi Healthifyme.

Chimodzi mwazifukwa zazikulu za izi ndi index yotsika ya glycemic (GI). Kolifulawa imakhala ndi 10 pa index ya glycemic, yomwe ndi njira yoyezera momwe chakudya chimakwezera msanga komanso kuchuluka kwa shuga m'magazi.

Zakudya zokhala ndi GI yotsika, monga kolifulawa, zimagayidwa ndikuyamwa pang'onopang'ono, zomwe zimathandiza kupewa spikes m'magazi a shuga, zomwe zimateteza ku zovuta monga matenda a mtima, kuwonongeka kwa impso, ndi kuwonongeka kwa mitsempha.

Kolifulawa zakudya mtengo

Mbiri yonse yazakudya za kolifulawa ndiyothandiza kwambiri pakuwongolera matenda a shuga komanso kulimbikitsa chitetezo chamthupi. Kwa odwala matenda ashuga, kusunga kuchuluka kwa glucose m'magazi ndikofunikira. Kolifulawa amatha kugwira ntchito yofunika kwambiri pankhaniyi, chifukwa magalamu 100 a kolifulawa yaiwisi ali ndi mavitamini ndi michere yambiri:
 Mafuta: 0.3 magalamu
Sodium: 30 mg
 potaziyamu: 299 mg
 Zakudya zama carbohydrate: 5 magalamu
 Zakudya zamafuta: 2 magalamu
 Shuga: 1.9 magalamu
 Mapuloteni: 1.9 magalamu

Mankhwala ndi ma enzymes

Ilinso ndi mankhwala ambiri, ma enzyme, ndi mapuloteni omwe amathandizira kuti pakhale thanzi labwino kwa odwala matenda ashuga, monga gulu la sulforaphane, lomwe limapangitsa chidwi cha insulin ndikuchepetsa kuchuluka kwa shuga m'magazi.

Ndiwonso gwero labwino la ulusi, makamaka ulusi wosungunuka, womwe umachepetsa kagayidwe kachakudya ndi kuyamwa kwa ma carbohydrate, zomwe zimathandiza kuwongolera kuchuluka kwa shuga m'magazi.

chakudya

Kuphatikiza apo, kolifulawa imakhala ndi ma carbohydrate ochepa omwe amagayidwa, zomwe kafukufuku wapeza kuti zingathandize kuchepetsa shuga wambiri.

Kolifulawa imakhalanso ndi zopatsa mphamvu zochepa, zomwe zimathandizira kuchepetsa thupi, zomwe ndizofunikira kwambiri popewa zovuta za matenda a shuga. Ilinso ndi zopatsa mphamvu zochepa komanso gwero labwino la mavitamini ndi michere, yomwe ili pamwamba pawo vitamini C, yomwe ingathandize kukulitsa chidwi cha insulin.

Kuzindikira kwa insulin ndikofunikira kwa anthu omwe ali ndi matenda ashuga chifukwa imathandizira kuwongolera kuchuluka kwa shuga m'magazi.

Vitamini C amathandizanso kuchepetsa kutupa m'thupi. Likhoza kukhala vuto lalikulu kwa anthu odwala matenda a shuga, chifukwa limathandiza kupewa zovuta monga matenda a mtima ndi kuwonongeka kwa mitsempha.

Machenjezo ofunikira

Anthu odwala matenda a shuga sayenera kudya kolifulawa mopitirira muyeso chifukwa ndi masamba otsika kwambiri ndipo angayambitse shuga m'magazi, makamaka popeza ali ndi mtundu wa fructose.

Lilinso ndi oxalate wambiri, zomwe zimatha kuonjezera chiopsezo cha miyala ya impso kwa odwala matenda a shuga.

Kolifulawa imathandizira kuti chiwindi chizitha kuwononga mankhwala ambiri. Choncho, mphamvu zawo zimatha kuchepetsedwa pamene mankhwala ena omwe amasinthidwa ndi chiwindi amaphatikizidwa ndi broccoli. Ngati wodwalayo akumwa mankhwala aliwonse omwe amakhudza chiwindi, dokotala ayenera kufunsa asanayambe kudya kolifulawa.

Maulosi a horoscope a Maguy Farah a chaka cha 2023