Kukanganisa kwakajairika kunokanganisa kugara kwehuga hweropa

Kukanganisa kwakajairika kunokanganisa kugara kwehuga hweropa

Kuwanda kweshuga yeropa kunotsamira pamiitiro iyo munhu anoomerera kwairi nguva dzose. Somuenzaniso, kana uchiita maekisesaizi nguva dzose, idya zvokudya zvine musanganiswa wakanaka weprotein nemafuta ane utano, kunwa mvura yakakwana, kudzora kushushikana mupfungwa, uye kuwana hope dzakanaka, zvino munhu anogona kunakidzwa nemwero weshuga yeropa.

Asi pane zvikanganiso zvakawanda zvinowanzoitika, kusanganisira kugara kwenguva yakareba zuva rega rega, kusvetuka kudya kwemangwanani, uye kudya zvakagayiwa, izvo zvine mafuta akazara, macarbohydrates akacheneswa, uye shuga yakawedzerwa kazhinji, izvo zvinotungamira kukwira kwemazinga eshuga.

Kunewo tsika yakaipa vanhu vakawanda vane chirwere cheshuga uye prediabetes vangasaziva kuti vari kuita izvozvo, panzvimbo yekubatsira mamiriro avo, kukanganisa kukwanisa kwavo kudzora mazinga ehuga yeropa.

common mistake

Chikanganiso chinowanzoitwa nevamwe vanhu kuti vadye mashoma e-high-fiber carbohydrates, kunyanya sezvo fiber inowanikwa mumacarbohydrates ane hutano senge zviyo, bhinzi, michero nemiriwo inobatsira kuenzanisa mazinga eshuga yeropa nekunonoka kunyura uye kuburitswa kweshuga (glucose). ) muropa. Muchokwadi, Dhipatimendi reUS rekurima uye hutano neHuman Services rinoshuma kuti vanopfuura 90% yevakadzi uye 97% yevarume havadyi yakakurudzirwa 25 kusvika 38 magiramu efiber pazuva. Zvakare, izvo zvinowanzo dyiwa zvakanyanyogadziriswa carbs izvo zvakabviswa fiber - izvo zvinogona kutungamira kune spikes mumazinga eshuga yeropa uye kunyangwe kushuva kwechikafu. Nekuda kweizvozvo, pane fungidziro yakajairika yekuti mazhinji, kana asiri ese, macarbohydrates akaipa. Sekureva kweUS Centers for Disease Control and Prevention (CDC), kudya kwakaderera-carb ndeimwe yemhando dzakakurumbira dzekudya dzinoteverwa nevakuru muUnited States, uye kudya kwakaderera-carb kwakawedzera mukurumbira mumakore achangopfuura makore gumi apfuura.

Zvokudya zvakaderera-kabhu kazhinji hazvibatanidzi mimwe michero, miriwo, bhinzi uye zviyo zvakakwana, izvo zvinonyanya kunaka zvekudya fiber mukuedza kudzora shuga yeropa. Nokudaro, kune marudzi matatu akasiyana emacarbohydrates anowanikwa muchikafu: shuga, starch, uye fiber. Chimwe nechimwe chine maitiro akasiyana-siyana pahuwandu hweshuga yeropa. Imwe neimwe yemakabhohaidhiretsi aya inogona kuverengerwa seyakapusa kana yakaoma zvichienderana nekuumbwa kwayo uye nekukasira kunyudzwa muropa.

Makabhohaidhiretsi akareruka - anowanikwa mune zvinotapira zvakadai seshuga yepatafura uye syrups - inosanganisira imwe kana maviri mamorekuru eshuga anogona kuputsika nyore nyore, anoshandiswa sechipo chinobva simba, uye anoita kuti shuga yeropa iwedzere nokukurumidza.

Nekune rumwe rutivi, mamwe marudzi estarch akadai sesitachi inogayiwa zvishoma nezvishoma uye isingarambike starch inowanikwa mumiriwo, nyemba uye zviyo zvizere makabhohaidhiretsi ane macheni marefu emamorekuru eshuga anotora nguva yakareba kuti agaye - zvinoreva kuti anokonzeresa kuwedzera shuga muropa. zvishoma nezvishoma.

Nepo makabhohaidhiretsi akapfava uye starch zvakaputswa kuita mamorekuru eshuga, faibha igaidhiretsi rakasiyana-siyana rakaomarara rinowanikwa muzvikafu zvinomera zvisingagoni kugayiwa. Inobata basa rakakosha mukuderedza kunyudzwa kweshuga uye nekudaro kudzivirira mashuga eropa - zvichiita kuti ive yakakosha carbohydrate yekudzora shuga yeropa.

More soluble fiber

Kana munhu ari kutarisa kuti awane zviri nani shuga yeropa, zviri nyore kuisa pfungwa pahuwandu panzvimbo yehutano hwemakhahydrates avanodya. Asi tsvagiridzo yakaratidza kuti kuvandudzwa zvishoma nezvishoma mukudya kwefiber kunogona kubatsira kuwana chiyero ichi.

Kune marudzi maviri efiber anobatsira kudzora shuga yeropa, anoti soluble uye insoluble fiber. Sezvinoratidzwa nezita racho, soluble fiber inosanganiswa nemvura mumatumbu kuti igadzire gel-sechinhu chinogona kunonoka kunyura glucose, zvichibatsira kudzivirira spikes yeshuga yeropa uye kuderedza njodzi yerudzi rwechipiri chirwere cheshuga. Soluble fiber inosungirawo kucholesterol mumatumbo uye inoibvisa kubva mumuviri kuburikidza nechigaro. Iyi nzira inogona kuderedza cholesterol uye kudzivirira matambudziko eshuga akadai sechirwere chemoyo. Mienzaniso yemacarbohydrates ane fiber inonyungudika inosanganisira maapuro, mabheri, oats, bhinzi, pizi nemakotapeya.

Kune zvakare insoluble fiber, inova mhando isinganyungudika mumvura uye inoramba yakasimba sezvainofamba nemuura. Chidzidzo che 2018 chakabudiswa muNutrition chakawana kuti kudya kwakapfuma mu insoluble fiber (kunyanya kubva kune zviyo zvakakwana) zvinogona kuvandudza insulini kusagadzikana uye kuderedza dambudziko rekuita chirwere cheshuga 2. Chidzidzo che 2020 chakabudiswa mu Journal of PLoS Medicine, chakawana kuti kudya 35 gramu. yefiber yezvokudya pazuva inogona kutungamirira kuderera kweA1C - chiyero chehuwandu hwehuga hwehuga pamusoro pemwedzi mitatu - pamwe nekuderedza kutsanya kweshuga yeropa uye insulin kudzivisa mazinga, zvichienzaniswa nezvokudya zvakaderera mu fiber ye 15 gramu chete nhasi.

Mazano Akakosha

Nyanzvi dzezvehutano dzinopa mamwe matipi anogona kushandiswa kuwedzera fiber pakudya uye masvutugadzike, sezvinotevera:
• Tsiva zviyo zvakagayiwa zvakanyanya uye zvakanatswa zviyo nezvimwe zvakaita seoti, buckwheat, quinoa, uye mupunga webrown.

• Chikafu chenzungu nemhodzi, semaamanda, pistachios, nzungu, mhodzi dzenhanga, mhodzi dzechia neflakisi.
• Idya michero nemiriwo pasina kubvisa peel, sezvo peel inotakura zvinopfuura 30% yefiber inowanikwa mumichero nemiriwo.

• Isa bhinzi, chickpeas uye nyemba mukudya, sezvo zvizere nefiber uye mapuroteni.

Maguy Farah's horoscope kufanotaura kwegore ra2023