Kune vane chirwere cheshuga, heano mazano ekudya kwemangwanani

Kune vane chirwere cheshuga, heano mazano ekudya kwemangwanani

Vazhinji vedu takanzwa chirevo chekuti "kudya kwemangwanani ndiko kudya kwakakosha kwezuva," uye nepo paine maonero akasiyana pamusoro pemutsara uyu unozivikanwa, hapana mubvunzo kuti tsika dzekudya kwemangwanani dzine chekuita nemuviri. Uye kana zvasvika kune shuga yeropa, pane zvakawanda zvinhu zvinowira pasi pechiyero ichi uye izvo munhu anodya (kana asingadye) zvinogona pamusoro pechinyorwa. Kunyange zvazvo vanhu vane chirwere cheshuga vachifanira kunyanya kuva nehanya nekugadzirisa shuga yavo yeropa, zvinofadza munhu wose kudzivisa tsika dzinoita kuti zvive zvakaoma kuti miviri yedu ichengetedze hutano hwehutano hwehuga.

Maererano nemushumo wakabudiswa neIt This Not That, maitiro mana akaipisisa eshuga yeropa ndeaya:

1- Kusadya fiber yakakwana

Fiber chinhu chakakosha chekudya chinoita mabasa mazhinji, kubva pakuvandudza kugayiwa kwekudya uye cholesterol yeropa kusvika pakuwedzera manzwiro ekuzara uye kunonoka kuburitswa kwemakhahydrates muropa.

Kana munhu achidya kudya kwemangwanani kwakaderera mufiber uye akapfuma mucarbohydrates, senge chena toast ine jamu, macarbohydrates ari muchikafu anosvika muropa nekukurumidza kupfuura kana iwo macarbohydrates akadyiwa ane fiber yakawanda.

Kukurumidza kuwedzera kwemakhahydrates kunogona kukonzera shuga yeropa kukwira uye kudonha mushure mekudya, izvo zvinogona kukanganisa mazinga esimba uye chido.

Kune vanhu vasina chirwere cheshuga, muviri wakashongedzerwa ne insulin kuti ubatsire mune izvi. Zvisinei, nekufamba kwenguva, kukwanisa kwemuviri kupindura zvakanaka kune iyi kuwedzera kweshuga kunogona kuderera. Kudzikamisa mhinduro inodiwa kubva pancreas, nyanzvi dzekudya dzinokurudzira kuisa fiber mukudya kwemangwanani.

Mutemo wakanaka wegunwe ndeyekuva neinenge 1 giramu yefayibha kune yega magiramu mashanu emacarbohydrates. Iyi masvomhu iri nyore inogona kuitwa kana uchitarisa pane Nutrition Facts panel, uye kana usina chokwadi, shandura chingwa chena nezviyo zvakakwana uye uwedzere michero pakudya kwemangwanani, pamwe chete nezvimwe zvekudya zvepamusoro-fiber, zvakadai se oatmeal, buckwheat nemiriwo.

2- Kusadya kudya kwemangwanani

Nepo panogona kunge paine maonero akasiyana pamusoro pekukosha kwekudya kwemangwanani, pane mamwe maitiro ehupenyu anoitika pakusvetuka. Muchokwadi, kumwe kuongorora kwevanhu vane Type XNUMX chirwere cheshuga kwakaratidza kuti kusvetuka kudya kwemangwanani kwaisanganiswa neavhareji yeavhareji yeshuga yeropa uye kuderera kwemaitiro akanaka eglycemic control.

Aya maonerwo ari kunyanya kunetsa nekuti kutadza kutonga shuga muropa muvanhu vane chirwere cheshuga kunowedzera njodzi yemwoyo netsinga nekukuvara kweitsvo, pamwe nekukanganiswa kwedzimwe nhengo nematishu.

Kune avo vasina chirwere cheshuga, kurega kudya kwemangwanani kunogona kuita zvinopesana. Munguva yekutsanya kwenguva refu, sekunge kana iwe uchinge wasvetuka kudya kwemangwanani, mazinga ako eshuga eropa anogona kudonha. Kune vamwe, shanduko iyi inogona kusaonekwa; Kune vamwe, shuga shoma yeropa inogona kutungamirira kuzviratidzo zve hypoglycemia, zvakadai sekukurumidza kurova kwemwoyo, kudedera, kutuka, kugumbuka uye dzungu.

3- Kuderera kweprotein

Kudya kwakaringana ndechimwe chine makabhohaidhiretsi, mapuroteni, faibha uye mafuta. Kana kudya kusina zvose izvi zvinoshandiswa, mazinga evhithamini nemaminerari achava akaderera, izvo zvinogona kutungamirira kune shuga yakawanda yeropa.

Muviri unoisa simba rakawanda rekuputsa uye kugaya mapuroteni, uye kana munhu akadya chikafu ichi pamwe chete nemakabhohaidhiretsi, zvinogona kuderedza kubudiswa kwemakhahydrates muropa.

4- Kushaikwa kwemafuta ane hutano

Kufanana neprotein, mafuta anononoka kugaya macarbohydrates, ayo anobatsira kuderedza mukana weshuga yepamusoro. Mafuta ane hutano anoonekwawo semafuta akaguta, izvo zvinoreva kuti munhu achanzwa akaguta kwenguva yakareba mushure mekudya kwemangwanani. Nekuda kwemabhenefiti akazara emafuta, kudya kwakaringana kusanganisira izvi zvinovaka muviri zvinogona kudzikisira snacking uye kushumira saizi kuti uenderere mberi nekubatsira kubata shuga yeropa.

Mafuta ane hutano, akadai semafuta asina kusimba anowanikwa mumakotapeya, nzungu uye nut butters, anogona kuderedza kuzvimba mumuviri uye kazhinji haadi kugadzirira kwakawanda usati waabatanidza mukudya. Semuenzaniso, wedzera hafu yeavocado kune yakazara-zviyo toast panzvimbo yejamu, wedzera nut butter kumaapuro kuti uwedzere puroteni nemafuta, uye usasa nepeanut butter.