Kodi maapulo amakhudza matenda ashuga ndi magulu a shuga m'magazi?

Zamkati

• Maapulo Ndi Opatsa Thanzi Komanso Amadzaza
• Maapulo Ali Ndi Ma Carbs, Komanso Fiber
• Maapulo Amangokhudza Mlingo Wochepera Magazi
• Maapulo Angachepetse Kutsutsana kwa Insulin
• Ma Antioxidants Omwe Amapezeka M'mapulo Angachepetse Kuopsa Kwa Matenda A Shuga
• Kodi Anthu Ashuga Ayenera Kudya Maapulo?
• Momwe Mungaphatikizire Maapulo Zakudya Zanu
• Momwe Mungasamalire Apple
• Tengani Uthenga Wanyumba

Maapulo ndi okoma, opatsa thanzi komanso osavuta kudya.

Kafukufuku wasonyeza kuti ali ndi maubwino angapo azaumoyo.

Komabe maapulo amakhalanso ndi ma carbs, omwe amakhudza shuga.

Komabe, ma carbs omwe amapezeka m'maapulo amakhudza thupi lanu mosiyana ndi shuga womwe umapezeka muzakudya zopanda pake.

Nkhaniyi ikufotokoza momwe maapulo amakhudzira kuchuluka kwa shuga m'magazi komanso momwe mungaphatikizire zakudya zanu ngati muli ndi matenda ashuga.

Maapulo Ndi Opatsa Thanzi Komanso Amadzaza

Maapulo ndi amodzi mwa zipatso zotchuka kwambiri padziko lapansi.

Amakhalanso ndi thanzi labwino. M'malo mwake, maapulo amakhala ndi vitamini C, fiber komanso ma antioxidants angapo.

Apple imodzi yapakatikati imakhala ndi ma calories 95, magalamu 25 a carbs ndi 14% yamtengo wapatali watsiku ndi tsiku wa vitamini C (1).

Chosangalatsa ndichakuti, gawo lalikulu lazakudya za apulo zimapezeka pakhungu lake lokongola ().

Kuphatikiza apo, maapulo amakhala ndimadzi ambiri komanso fiber, zomwe zimapangitsa kudzaza modabwitsa. Mutha kukhala okhutira mutadya kamodzi ().

Mfundo Yofunika:

Maapulo ndiwo magwero abwino a fiber, vitamini C ndi antioxidants. Amathandizanso kuti muzimva bwino osadya mafuta ambiri.

Maapulo Ali Ndi Ma Carbs, Komanso Fiber

Ngati muli ndi matenda ashuga, kuyika ma taboha m'thupi mwanu ndikofunikira.

Izi ndichifukwa cha ma macronutrients atatu - ma carbs, mafuta ndi mapuloteni - ma carbs amakhudza kwambiri kuchuluka kwa shuga m'magazi anu.

Izi zikunenedwa, si ma carbs onse omwe amapangidwa ofanana. Apulo wapakati amakhala ndi magalamu 25 a carbs, koma 4.4 mwa iwo ndi fiber (1).

CHIKWANGWANI chimachedwetsa chimbudzi ndi kuyamwa kwa ma carbs, kuwapangitsa kuti asakokere shuga m'magazi anu mwachangu kwambiri ().

Kafukufuku akuwonetsa kuti CHIKWANGWANI chimateteza ku matenda ashuga amtundu wa 2, ndikuti mitundu yambiri ya fiber imathandizira kusintha kwa magazi m'magazi (5, 6).

Mfundo Yofunika:

Maapulo ali ndi carbs, omwe amatha kukweza shuga m'magazi. Komabe, ulusi wamaapulo umathandizira kukhazikika m'magazi a shuga, kuwonjezera pakupereka zabwino zina zathanzi.

Maapulo Amangokhudza Mlingo Wochepera Magazi

Maapulo ali ndi shuga, koma shuga wambiri omwe amapezeka m'maapulo ndi fructose.

Fructose ikagwiritsidwa ntchito mu chipatso chonse, sizimakhudza kwenikweni shuga ().

Komanso, ulusi wamaapulo umachedwetsa chimbudzi ndi kuyamwa kwa shuga. Izi zikutanthauza kuti shuga amalowa m'magazi pang'onopang'ono ndipo samakweza msinkhu shuga ().

Kuphatikiza apo, ma polyphenols, omwe ndi mbewu zomwe zimapezeka m'maapulo, amachepetsanso chimbudzi cha ma carbs komanso amachepetsa shuga ().

Mndandanda wa glycemic (GI) ndi glycemic load (GL) ndi zida zothandiza kuyeza momwe chakudya chimakhudzira kuchuluka kwa shuga m'magazi ().

Maapulo amakhala otsika pang'ono pamiyeso ya GI ndi GL, kutanthauza kuti amayambitsa kuchuluka kwama shuga (10,).

Kafukufuku wina wazimayi 12 onenepa kwambiri adapeza kuti shuga m'magazi anali opitilira 50% atadya chakudya ndi GL yochepa, poyerekeza ndi chakudya chokhala ndi GL ().

Mfundo Yofunika:

Maapulo samakhudza kwambiri shuga ndipo samakonda kupangitsa kuti magazi azisungika msanga m'magazi, ngakhale odwala matenda ashuga.

Maapulo Angachepetse Kutsutsana kwa Insulin

Pali mitundu iwiri ya matenda ashuga - mtundu 1 ndi mtundu wachiwiri.

Ngati muli ndi matenda a shuga a mtundu woyamba, kapamba wanu samatulutsa insulini yokwanira, mahomoni omwe amatumiza shuga m'magazi anu kupita m'maselo anu.

Ngati muli ndi matenda a shuga a mtundu wachiwiri, thupi lanu limatulutsa insulini koma maselo anu amalimbana nawo. Izi zimatchedwa insulin kukana ().

Kudya maapulo pafupipafupi kumatha kuchepetsa kukana kwa insulin, komwe kumayenera kutsitsa shuga m'magazi (,).

Izi ndichifukwa choti ma polyphenols mu maapulo, omwe amapezeka makamaka pakhungu la apulo, amalimbikitsa kapamba wanu kutulutsa insulini ndikuthandizira ma cell anu kutenga shuga (,).

Mfundo Yofunika:

Maapulo ali ndi mankhwala omwe angathandize kuti insulini isamakhudzidwe komanso kuchepetsa mphamvu ya insulini.

Ma Antioxidants Omwe Amapezeka M'mapulo Angachepetse Kuopsa Kwa Matenda A Shuga

Kafukufuku angapo apeza kuti kudya maapulo kumalumikizidwa ndi chiopsezo chochepa cha matenda ashuga (, 15).

Kafukufuku wina adapeza kuti azimayi omwe amadya apulo patsiku anali ndi chiopsezo chotsika ndi 28% cha matenda amtundu wa 2 kuposa azimayi omwe sanadye maapulo aliwonse ().

Pali zifukwa zingapo zomwe maapulo angathandizire kupewa matenda ashuga, koma ma antioxidants omwe amapezeka m'maapulo mwina amatenga gawo lalikulu.

Antioxidants ndi zinthu zomwe zimaletsa zovuta zina m'thupi lanu. Zili ndi maubwino angapo azaumoyo, kuphatikiza kuteteza thupi lanu ku matenda osachiritsika.

Ma antioxidants otsatirawa amapezeka m'maapulo:

• Quercetin: Imachedwetsa chimbudzi cha carb, kuthandiza kupewa zotumphukira zamagazi ().
• Chlorogenic acid: Zimathandizira thupi lanu kugwiritsa ntchito shuga moyenera (,).
• Zamgululi Imachedwetsa kuyamwa kwa shuga ndikutsitsa shuga m'magazi (, 21).

Ma antioxidant opindulitsa kwambiri amapezeka m'maapulo a Honeycrisp ndi Red Delicious ().

Mfundo Yofunika:

Kudya maapulo nthawi zonse kungathandize kupewa matenda a shuga a mtundu wachiwiri, komanso kuti shuga azikhala m'magazi anu mosasunthika.

Kodi Anthu Ashuga Ayenera Kudya Maapulo?

Maapulo ndi chipatso chabwino kwambiri choti muphatikize muzakudya zanu ngati muli ndi matenda ashuga.

Zakudya zambiri za odwala matenda ashuga amalimbikitsa zakudya zomwe zimaphatikizapo zipatso ndi ndiwo zamasamba (23).

Zipatso ndi ndiwo zamasamba ndizodzaza ndi michere monga mavitamini, michere, fiber ndi ma antioxidants.

Kuphatikiza apo, zakudya zomwe zili ndi zipatso ndi ndiwo zamasamba mobwerezabwereza zimalumikizidwa ndi zoopsa zochepa za matenda, monga matenda amtima ndi khansa (,, 26).

M'malo mwake, kuwunika kwamaphunziro asanu ndi anayi kunapeza kuti zipatso zilizonse zomwe zimadyedwa tsiku ndi tsiku zimabweretsa chiopsezo chotsika cha 7% cha matenda amtima (27).

Ngakhale maapulo sangapangitse ma spikes m'magazi anu a shuga, amakhala ndi carbs. Ngati mukuwerenga ma carbs, onetsetsani kuti mukuwerengera magalamu 25 a carbs omwe apulo ali nawo.

Komanso, onetsetsani kuti mukuyang'anira shuga wanu wamagazi mukatha kudya maapulo ndikuwona momwe amakukhudzirani.

Mfundo Yofunika:

Maapulo ndiopatsa thanzi kwambiri ndipo samakhudza kwambiri shuga. Amakhala otetezeka komanso athanzi kuti ashuga azisangalala nawo pafupipafupi.

Momwe Mungaphatikizire Maapulo Zakudya Zanu

Maapulo ndi chakudya chokoma komanso chopatsa thanzi kuti muwonjezere pazakudya zanu, ngakhale muli ndi matenda ashuga kapena ayi.

Nawa maupangiri kwa odwala matenda ashuga kuti aziphatikiza maapulo pazakudya zawo:

• Idyani kwathunthu: Kuti mupeze zabwino zonse zaumoyo, idyani apulo wonse. Gawo lalikulu la michere ili pakhungu ().
• Pewani madzi apulo: Madziwo alibe phindu lofanana ndi zipatso zonse, chifukwa amakhala ndi shuga wambiri komanso akusowa fiber (,).
• Chepetsani gawo lanu: Khalani ndi apulo imodzi yapakatikati popeza magawo akulu amakulitsa kuchuluka kwa glycemic ().
• Patsani zipatso zanu: Gawani zipatso zomwe mumadya tsiku ndi tsiku kuti shuga lanu liziyenda bwino.

Momwe Mungasamalire Apple

Tengani Uthenga Wanyumba

Maapulo amakhala ndi ma carbs, koma samakhudza kwambiri shuga m'magazi akamadyedwa ngati chipatso chonse.

Ndizopatsa thanzi kwambiri komanso ndizabwino kusankha zakudya zabwino.