Momwe nthochi zimakhudzira matenda ashuga komanso milingo ya shuga

Zamkati

• Nthochi Zili Ndi Ma Carbs, Omwe Amakweza Shuga Wamwazi
• Nthochi zilinso ndi CHIKWANGWANI, Zomwe Zikhoza Kuchepetsa Magazi A shuga
• Nthochi Zobiriwira (Zosapsa) Zili Ndi Wowuma Wosamva
• Zotsatira za Banana pa Magazi a Shuga Zimadalira Kukula Kwake
• Kukula kwa Gawo Ndikofunikira
• Kodi nthochi ndi yotetezeka kwa odwala matenda ashuga?
• Momwe Mungadye nthochi Mukakhala ndi Matenda a Shuga

Mukakhala ndi matenda ashuga, ndikofunikira kuti magazi azisungika m'magazi mwanu momwe mungathere.

Kuchepetsa shuga m'magazi kumathandiza kuteteza kapena kuchepetsa kukula kwa zovuta zina zamankhwala zamatenda ashuga (,).

Pachifukwa ichi, kupewa kapena kuchepetsa zakudya zomwe zimayambitsa ma spikes akulu m'magazi ndikofunikira.

Ngakhale ndi chipatso chathanzi, nthochi ndizokwera kwambiri mu ma carbs ndi shuga, michere yayikulu yomwe imakulitsa shuga.

Ndiye, kodi muyenera kudya nthochi ngati muli ndi matenda ashuga? Kodi zimakhudza bwanji shuga wanu wamagazi?

Nthochi Zili Ndi Ma Carbs, Omwe Amakweza Shuga Wamwazi

Ngati muli ndi matenda ashuga, kudziwa kuchuluka kwake ndi mtundu wa carbs pazakudya zanu ndikofunikira.

Izi ndichifukwa choti ma carbs amakulitsa kuchuluka kwa shuga wamagazi kuposa michere ina, zomwe zikutanthauza kuti zingakhudze kuwongolera kwanu magazi.

Shuga wamagazi akatuluka mwa anthu omwe alibe matenda ashuga, thupi limatulutsa insulin. Zimathandiza thupi kutulutsa shuga m'magazi ndi kulowa m'maselo momwe amagwiritsidwira ntchito kapena kusungidwa.

Komabe, izi sizigwira ntchito momwe ziyenera kukhalira ndi odwala matenda ashuga. M'malo mwake, mwina thupi silimatulutsa insulini yokwanira kapena maselo amalimbana ndi insulini yomwe imapangidwa.

Ngati sizingayendetsedwe bwino, izi zitha kubweretsa zakudya zamafuta ambiri zomwe zimayambitsa ma spikes akulu m'magazi kapena shuga wambiri wamagazi, zonse zomwe ndizoyipa pa thanzi lanu.

93% yama calories mu nthochi amachokera ku carbs. Ma carbs awa ali ngati shuga, wowuma komanso ulusi (3).

Nthomba imodzi yokhwima pakati imakhala ndi magalamu 14 a shuga ndi magalamu 6 a wowuma (3).

Nthochi zili ndi ma carbs ambiri, zomwe zimapangitsa kuti shuga wambiri azikwera kuposa michere ina.

Nthochi zilinso ndi CHIKWANGWANI, Zomwe Zikhoza Kuchepetsa Magazi A shuga

Kuphatikiza pa wowuma ndi shuga, nthochi yapakatikati imakhala ndi magalamu atatu a fiber.

Aliyense, kuphatikiza odwala matenda ashuga, ayenera kudya michere yokwanira chifukwa cha thanzi lake.

Komabe, CHIKWANGWANI ndichofunika kwambiri kwa anthu omwe ali ndi matenda ashuga, chifukwa amathandizira kuchepetsa chimbudzi ndi mayamwidwe a carbs ().

Izi zitha kuchepetsa ma spikes a shuga m'magazi ndikusintha kuwongolera kwa magazi m'magazi ().

Njira imodzi yodziwira momwe chakudya chokhala ndi carb chingakhudzire shuga wamagazi ndikuyang'ana pa glycemic index (GI).

Mndandanda wa glycemic umakhala ndi zakudya potengera kuchuluka kwake komanso mwachangu zomwe zimakulitsa shuga m'magazi.

Zotsatira zimachokera ku 0 mpaka 100 ndizotsatira izi:

• GI wotsika: 55 kapena zochepa.
• GI wapakatikati: 56–69.
• Mkulu GI: 70–100.

Zakudya zochokera pazakudya zochepa za GI zimaganiziridwa kuti ndi zabwino makamaka kwa anthu omwe ali ndi matenda a shuga amtundu wa 2 (,,,,,).

Izi ndichifukwa choti zakudya zochepa za GI zimalowetsedwa pang'onopang'ono ndipo zimayambitsa kukwera pang'onopang'ono kwa milingo ya shuga wamagazi, osati ma spikes akulu.

Ponseponse, nthochi zimalemba pakati pamunsi ndi pakati pa sikelo ya GI (pakati pa 42-62, kutengera kupsa) (11).

Kuphatikiza pa shuga ndi wowuma, nthochi zilinso ndi ulusi. Izi zikutanthauza kuti shuga wapa nthochi amapukusidwa pang'onopang'ono ndikulowetsedwa, zomwe zitha kupewa zotumphukira m'magazi.

Nthochi Zobiriwira (Zosapsa) Zili Ndi Wowuma Wosamva

Mtundu wa carbs mu nthochi yanu umadalira kucha.

Nthochi zobiriwira kapena zosapsa zimakhala ndi shuga wochepa komanso wowuma wowuma (,).

Sitashi yolimbana ndi maunyolo a shuga (wowuma) omwe "amalimbana" ndi chimbudzi kumtunda kwa gawo lanu lam'mimba ().

Izi zikutanthauza kuti zimagwira ntchito mofanana ndi ulusi, ndipo sizingayambitse kuchuluka kwa shuga m'magazi.

Komabe, atha kuthandiza kudyetsa mabakiteriya ochezeka m'matumbo mwanu, omwe amalumikizidwa ndi thanzi labwino la kagayidwe kachakudya ndikuwongolera bwino shuga (,,,).

M'malo mwake, kafukufuku waposachedwa wokhudza kuwongolera shuga m'magazi mwa azimayi omwe ali ndi matenda amtundu wa 2 adapeza zotsatira zosangalatsa. Omwe amawonjezera ndi wowuma wosagonjetsedwa anali ndi bwino kuwongolera shuga kuposa omwe sanathe kupitirira milungu 8 ().

Kafukufuku wina apeza kuti wowuma wosagonjetseka amakhala ndi zotsatira zabwino kwa anthu omwe ali ndi matenda amtundu wa 2. Izi zikuphatikiza kukonza kukhudzidwa kwa insulin ndikuchepetsa kutupa (,,,).

Udindo wa starch yosagwira mu mtundu wa 1 shuga sudziwika bwino.

Nthomba zobiriwira (zosapsa) zimakhala ndi mankhwala owuma, omwe samakweza shuga wamagazi ndipo amatha kusintha kuwongolera kwa nthawi yayitali m'magazi.

Zotsatira za Banana pa Magazi a Shuga Zimadalira Kukula Kwake

Nthochi zachikasu kapena zopsa zimakhala ndi wowuma wochepa kwambiri kuposa nthochi zobiriwira ndi shuga wambiri, womwe umafulumira kuthana ndi wowuma.

Izi zikutanthauza kuti nthochi zakupsa kwathunthu zili ndi GI yayikulu ndipo zimapangitsa kuti magazi anu azikwera msanga kuposa nthochi zobiriwira kapena zosapsa ().

Nthochi zachikasu, zakupsa zimakhala ndi shuga wambiri kuposa wobiriwira, wosapsa. Izi zikutanthauza kuti zimakulitsa kuchuluka kwa shuga m'magazi anu.

Kukula kwa Gawo Ndikofunikira

Kucha si chinthu chokhacho chokhudzana ndi kuchuluka kwa shuga mu nthochi yanu.

Kukula kulinso kofunikira. Kukula kwa nthochi, ndi ma carbs ambiri omwe mumapeza.

Izi zikutanthauza kuti nthochi yayikulu imakhudza kwambiri shuga yanu yamagazi.

Kukula kwa gawoli kumatchedwa glycemic load.

Katundu wama glycemic amawerengedwa pochulukitsa mndandanda wama glycemic wa chakudya ndi kuchuluka kwa ma carbs mukutumikirako, kenako nkugawa nambala imeneyo ndi 100.

Mphambu ochepera 10 amawerengedwa kuti ndi otsika, 11-19 ndi wapakatikati ndipo oposa 20 amakhala okwera.

Nayi kuchuluka kwa ma carbs amitundu yosiyanasiyana ya nthochi (3):

• Nthochi yaying'ono (mainchesi 6 kapena kuchepera): 18.5 magalamu.
• Nthochi yaying'ono (pafupifupi mainchesi 6-6.9): 23 magalamu.
• Nthomba yapakatikati (mainchesi 7-7.9 mainchesi): 27 magalamu.
• Nthochi Yaikulu (mainchesi 8-8.9 mainchesi): 31 magalamu.
• Nthochi yayikulu (mainchesi 9 kapena kupitilira apo): 35 magalamu.

Ngati nthochi zonsezi zatha kucha (GI of 62), ndiye kuti katundu wawo wa glycemic amachokera ku 11 pa nthochi yaying'ono mpaka 22 pa nthochi yayikulu.

Kuti muwonetsetse kuti simupangitsa kuti magazi anu azikwera kwambiri, ndikofunikira kudziwa kukula kwa nthochi yomwe mukudya.

Kukula kwa nthochi yomwe mumadya kumatsimikizira momwe zingakhudzire shuga wanu wamagazi. Nthochi ikakulirakulira, ndikumadya ma carbs ambiri komanso kuchuluka kwa shuga wamagazi anu.

Kodi nthochi ndi yotetezeka kwa odwala matenda ashuga?

Zakudya zambiri za anthu odwala matenda ashuga zimalimbikitsa kutsatira zakudya zopatsa thanzi, zomwe zimaphatikizapo zipatso (,,).

Izi ndichifukwa choti kudya zipatso ndi ndiwo zamasamba kumalumikizidwa ndi thanzi labwino komanso kuchepa kwa matenda, monga matenda amtima ndi khansa zina (,,).

Odwala matenda ashuga ali pachiwopsezo chachikulu cha matendawa, chifukwa chake kudya zipatso ndi ndiwo zamasamba zokwanira ndikofunikira (,).

Mosiyana ndi shuga woyengeka ngati maswiti ndi keke, ma carbs zipatso monga nthochi amabwera ndi fiber, antioxidants, mavitamini ndi mchere.

Makamaka, nthochi zimakupatsirani fiber, potaziyamu, vitamini B6 ndi vitamini C. Mulinso ma antioxidants komanso mankhwala opindulitsa ().

Kafukufuku waposachedwa adayang'ana pazochepetsa zipatso pakuchepetsa magazi kwa anthu 63 omwe ali ndi matenda a shuga amtundu wa 2 ().

Adapeza kuti kulangiza anthu kuti asadye zipatso zopitilira 2 patsiku kumapangitsa kuti anthu azidya zipatso zochepa.

Komabe, apezanso kuti kudya zipatso zochepa sikunapangitse kuti shuga azikhala ochepa, kuchepa thupi kapena kuzungulira m'chiuno.

Kwa anthu ambiri omwe ali ndi matenda ashuga, zipatso (kuphatikiza nthochi) ndizabwino kusankha.

Chodziwikiratu ndi ichi ngati mukutsata zakudya zamafuta ochepa kuti muchepetse matenda anu ashuga. Ngakhale nthochi yaying'ono imakhala ndi 22 magalamu a carbs, omwe atha kukhala ochulukirapo pazakudya zanu.

Ngati mukutha kudya nthochi, ndikofunikira kudziwa zakupsa komanso kukula kwa nthochi kuti muchepetse kuchuluka kwa shuga wamagazi.

Zipatso monga nthochi ndi chakudya chopatsa thanzi chomwe chili ndi fiber, mavitamini ndi michere. Mutha kuphatikiza nthochi pazakudya zanu, ngakhale mutakhala ndi matenda ashuga.

Momwe Mungadye nthochi Mukakhala ndi Matenda a Shuga

Ngati muli ndi matenda ashuga, ndizotheka kusangalala ndi zipatso monga nthochi ngati gawo la chakudya chopatsa thanzi.

Ngati mumakonda nthochi, malangizo otsatirawa angathandize kuchepetsa zotsatira zake m'magazi anu a shuga:

• Onerani kukula kwa gawo lanu: Idyani nthochi yaying'ono kuti muchepetse kuchuluka kwa shuga womwe mumadya nthawi imodzi.
• Sankhani nthochi yolimba, yomwe yatsala pang'ono kucha: Sankhani nthochi yomwe siipsa mopambanitsa kuti shuga izikhala yotsika pang'ono.
• Patsani zipatso zanu tsiku lonse: Patsani zipatso zanu kuti muchepetse kuchuluka kwa glycemic ndikusunga shuga m'magazi anu.
• Idyani ndi zakudya zina: Sangalalani ndi nthochi zanu ndi zakudya zina, monga mtedza kapena mafuta yogurt, kuti muchepetse kugaya ndi kuyamwa shuga.

Ngati muli ndi matenda ashuga, kumbukirani kuti zakudya zonse zopangidwa ndi carb zimatha kukhudza shuga wamagazi wa anthu mosiyanasiyana.

Chifukwa chake, mungafune kuwunika momwe kudya nthochi kumakhudzira shuga wanu wamagazi ndikusintha momwe mumadyera moyenera.