Kodi Anthu Omwe Ali Ndi Matenda A shuga Angadye Madeti?

Zamkati

• Chifukwa chiyani madeti ndiodetsa nkhawa?
• Momwe madeti amakhudzira shuga wamagazi
• Mfundo yofunika

Madeti ndi zipatso zokoma, zamtundu wa kanjedza. Amagulitsidwa ngati zipatso zouma ndipo amasangalala okha kapena mu smoothies, maswiti, ndi mbale zina.

Chifukwa cha kukoma kwawo kwachilengedwe, momwe zimakhudzira shuga wamagazi zitha kukhala nkhawa kwa iwo omwe ali ndi matenda ashuga.

Nkhaniyi ikufufuza ngati anthu omwe ali ndi matenda a shuga amatha kudya madeti.

Chifukwa chiyani madeti ndiodetsa nkhawa?

Madeti amanyamula kukoma kwambiri pakaluma pang'ono. Ndiwo magwero achilengedwe a fructose, mtundu wa shuga wopezeka zipatso.

Tsiku lirilonse lowuma (pafupifupi magalamu 24) limakhala ndi ma calories 67 ndi magalamu 18 a carbs ().

Magazi a shuga amatha kukhala ovuta kuwongolera pakati pa anthu omwe ali ndi matenda ashuga, ndipo omwe ali ndi matendawa amalangizidwa kuti azindikire kudya kwawo kwa carb.

Popeza ali ndi mafuta ambiri, madeti atha kubweretsa nkhawa.

Komabe, mukamadya pang'ono, madeti amatha kukhala gawo la zakudya zabwino ngati muli ndi matenda ashuga (,).

Tsiku limodzi louma limanyamula pafupifupi magalamu awiri a fiber, kapena 8% ya Daily Value (DV) (,).

Izi ndizofunikira, chifukwa mafuta azakudya amathandizira thupi lanu kuyamwa ma carbs pang'onopang'ono, zomwe ndizofunikira kwambiri kwa anthu omwe ali ndi matenda ashuga. Ma carbu omwe amachedwa kuchepa, shuga wanu wamagazi samatha kukwera mukatha kudya ().

Madeti amadzitamandira chifukwa cha michere koma ndi okoma kwambiri. Komabe, zili ndi fiber, zomwe zimathandiza thupi lanu kuyamwa shuga pang'onopang'ono. Zikamadya pang'ono, ndizabwino komanso zosankha zabwino kwa anthu omwe ali ndi matenda ashuga.

Momwe madeti amakhudzira shuga wamagazi

Mndandanda wa glycemic (GI) ndi njira yoyezera zotsatira za ma carbs m'magazi anu a shuga ().

Imayezedwa pamlingo wa 0 mpaka 100, wokhala ndi shuga weniweni (shuga) wopatsidwa ngati 100 - wapamwamba kwambiri shuga wamagazi anu amatha kuterera mukatha kudya chakudya.

Car GI yotsika imakhala ndi GI ya 55 kapena yotsika, pomwe iwo omwe ali ndi GI yayikulu amakhala pa 70 kapena kupitilira apo. Ma carbu apakatikati a GI amakhala pakati pomwe ndi GI ya 56-69 ().

Mwanjira ina, chakudya chokhala ndi GI yotsika chimayambitsa kusinthasintha kwakuchepa kwa shuga wamagazi ndi ma insulin.

Kumbali inayi, chakudya chokhala ndi GI yayikulu chimathamangitsa shuga m'magazi mwachangu. Izi nthawi zambiri zimatha kubweretsa shuga wamagazi, makamaka kwa anthu omwe ali ndi matenda ashuga, omwe matupi awo amavutika kuwongolera kusiyanaku.

Anthu omwe ali ndi matenda ashuga amayenera kutsatira zakudya ndi GI yotsika. Izi zimawathandiza kuthana ndi shuga m'magazi. Mwa iwo omwe ali ndi matenda a shuga amtundu wachiwiri, shuga amatha kudziunjikira m'magazi ndikukwera pamiyeso yoyipa kwambiri.

Mwamwayi, ngakhale ali okoma, masiku amakhala ndi GI yochepa. Izi zikutanthauza kuti, akamadyedwa pang'ono, amakhala otetezeka kwa anthu omwe ali ndi matenda ashuga.

Kafukufuku wina adasanthula ma GIs a 1.8 ounces (50 magalamu) amitundu 5 yodziwika bwino yamasiku. Zinapeza kuti nthawi zambiri amakhala ndi GI yotsika, pakati pa 44 ndi 53, yomwe imatha kusiyana pang'ono kutengera mtundu wa tsiku ().

Panalibe kusiyana kwakukulu pamadeti a GI akamayesedwa mwa anthu omwe alibe matenda ashuga ().

Njira ina yothandiza pakukhudza shuga m'magazi ndi glycemic load (GL). Mosiyana ndi GI, ma GL amawerengera gawo lomwe amadya komanso kuchuluka kwa ma carbs pantchitoyi ().

Kuwerengetsa GL, chulukitsani GI ya chakudya ndi magalamu a carbs kuchuluka komwe mukudya ndikugawa chiwerengerocho ndi 100.

Izi zikutanthauza kuti masiku awiri ouma (48 magalamu) amakhala ndi pafupifupi magalamu 36 a carbs ndi GI pafupifupi 49. Izi zimawerengera GL pafupifupi 18 (,,).

Ma carbs omwe ali ndi GL yotsika ali pakati pa 1 ndi 10; sing'anga za GL carbs zili pakati pa 11 ndi 19; pomwe ma GL carbs apamwamba amakhala 20 kapena kupitilira apo. Izi zikutanthauza kuti chotupitsa chomwe chili ndi masiku awiri chimanyamula GL yapakatikati.

Ngati muli ndi matenda ashuga, samalani kuti musadye masiku opitilira 1 kapena awiri nthawi imodzi. Kudya nawo limodzi ndi gwero la mapuloteni - monga mtedza wocheperako - kumathandizanso kuti ma carbs azikumbidwa pang'ono pang'ono, ndikuthandizanso kupewa zotsekemera zamagazi.

Madeti amakhala ndi GI yotsika, zomwe zikutanthauza kuti sangathenso kukula kwa shuga m'magazi anu, kuwapangitsa kukhala chisankho chabwino kwa anthu omwe ali ndi matenda ashuga. Kuphatikiza apo, masiku amakhala ndi sing'anga GL, zomwe zikutanthauza kuti zipatso 1 kapena 2 panthawi imodzi ndizabwino.

Mfundo yofunika

Madeti amadzitamandira ndi mbiri yabwino yazakudya komanso kukoma kwachilengedwe.

Chifukwa ndi gwero lachilengedwe la fructose, atha kukhala okhudzidwa ndi anthu omwe ali ndi matenda ashuga.

Komabe, chifukwa ali ndi GI yotsika komanso yapakatikati ya GL, amakhala otetezeka kwa iwo omwe ali ndi matenda a shuga pang'ono - omwe samasulira masiku opitilira 1 mpaka 2 nthawi imodzi.