Funsani Dotolo Wazakudya: Kodi Chofunika Ndi Mpweya Wotani?

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Q: Katswiri wanga wazakudya anandiuza kuti ndichepetse ma carbs, koma ndikusokonezeka pazomwe zimawerengedwa ngati njere komanso ndiwo zamasamba zomwe zimadya.

Yankho: Mukamaletsa ma carbs anu, yambani ndi zakudya zopatsa mphamvu kwambiri m'zakudya zanu: zakudya zowonjezera shuga. Kenako yesetsani kuchepetsa nyemba ndi pastas, ndiye mbatata ndi chimanga, ndiye masamba otsala.

Njira zosinthira zochokera ku American Diabetes Association zimagawaniza zakudya zosiyanasiyana ndizofanana. Malinga ndi mndandanda wawo, zotsatirazi ndi mbewu:

• Tirigu ndi ufa wa tirigu
• Phalaphala
• Unga wa chimanga
• Mbuliwuli
• Mpunga wabulauni
• Rye yonse
• Barele yambewu yonse
• Mpunga wakuthengo
• Buckwheat
• Mapira
• Kinoya

Ndipo masamba awa ndi owuma:

• Zolemba
• Mbatata
• Dzungu
• Acorn sikwashi
• Sikwashi yam'madzi
• Nandolo Zobiriwira
• Chimanga

Ngakhale kuti gulu lachiwiri ili ndi chitsogozo chabwino, olakwira anu akuluakulu-zambiri-zakudya za carb, zotsika kwambiri-fiber, zofulumira-kugaya, masamba otsika kwambiri-ndi mbatata ndi chimanga. Zina zitha kukhala zowuma, koma zomwe zili ndi fiber komanso zomwe zimakhudza shuga wamagazi ndizabwino kwa inu. Dzungu, mwachitsanzo, lili ndi magalamu 20 a chakudya m’kapu imodzi, koma lilinso ndi 7 magalamu a ulusi.

Sikwashi iyenera kukhala yabwino pazakudya zanu, pokhapokha ngati mukuyesera kuletsa kwambiri chakudya chanu kuti muzitsatira zakudya za ketogenic (50g zama carbohydrate patsiku). Zikatero, ndiwo zamasamba monga butternut squash, nandolo, ndi squash squash zidzakupatsani malire a carb mwachangu kwambiri. Koma izi zimakusiyirani masamba azakudya zam'madzi ochepa, kuphatikizapo zukini, broccoli, sipinachi, kabichi, udzu winawake, ndi katsitsumzukwa kutchula ochepa.

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