Kugwiritsa Ntchito Matenda A shuga ndi Chimanga: Kodi Zili Bwino?

Zamkati

• Kodi mungadye chimanga ngati muli ndi matenda ashuga?
• Chimanga
• Chomera cha chimanga cha Glycemic
• Katundu wochuluka wa chimanga
• Zakudya zazing'ono zamafuta, zakudya zamafuta ambiri vs mafuta apamwamba, zakudya zamafuta ochepa
• Kodi kuli phindu lililonse pakudya chimanga?
• Madzi a chimanga a high-fructose
• Tengera kwina

Kodi mungadye chimanga ngati muli ndi matenda ashuga?

Inde, mutha kudya chimanga ngati muli ndi matenda ashuga. Chimanga ndi gwero la mphamvu, mavitamini, michere, ndi michere. Komanso imakhala ndi sodium wochuluka komanso mafuta.

Izi zati, tsatirani upangiri wa American Diabetes Association. Ikani malire tsiku lililonse kuchuluka kwama carbs omwe mukufuna kudya, ndikuwonetsetsa kuti chakudya chomwe mumadya.

Chimanga

Khutu limodzi laling'ono la chimanga chophika, chachikasu, chokoma limapereka:

• zopatsa mphamvu: 77
• chakudya: magalamu 17.1
• CHIKWANGWANI chamagetsi: 2.4 magalamu
• shuga: 2.9 magalamu
• CHIKWANGWANI: 2.5 magalamu
• mapuloteni: 2.9 magalamu
• mafuta: 1.1 magalamu

Chimanga chimaperekanso

• vitamini A
• vitamini B
• vitamini C
• potaziyamu
• magnesium
• chitsulo
• nthaka

Chomera cha chimanga cha Glycemic

Momwe chakudya chimakhudzira shuga wamagazi (shuga wamagazi) chikuwonetsedwa ndi glycemic index (GI). Zakudya zomwe zili ndi GI kuyambira 56 mpaka 69 ndi zakudya zapakati pa glycemic. Zakudya zoperewera kwambiri m'magazi zosakwana 55. Zakudya zokhala ndi index ya glycemic index (70 ndi pamwambapa) zimatha kukulitsa shuga.

Chimake cha chimanga cha glycemic ndi 52. Ma GI ena okhudzana ndi izi ndi awa:

• chimanga tortilla: 46
• chimanga: 81
• mbuluuli: 65

Ngati muli ndi matenda ashuga, cholinga chanu chizikhala pazakudya zochepa za GI. Ngati simungathe kupanga insulini yokwanira (hormone yomwe imathandizira kupanga shuga m'magazi), mutha kukhala ndi shuga wambiri wamagazi.

Zakudya zomwe zili ndi GI yotulutsa glucose mwachangu. Zakudya zochepa za glycemic zimatulutsa shuga pang'onopang'ono komanso mosasunthika, zomwe zimathandiza kuti magazi azisungunuka.

GI imakhazikitsidwa pamlingo wa 0 mpaka 100, pomwe 100 imakhala shuga wopanda banga.

Katundu wochuluka wa chimanga

Kukula kwa magawo ndi chakudya chosakanikirana zimaphatikizidwa ndi glycemic load (GL), komanso index ya glycemic. GL ya khutu la chimanga ndi 15.

Zakudya zazing'ono zamafuta, zakudya zamafuta ambiri vs mafuta apamwamba, zakudya zamafuta ochepa

A wa odwala matenda ashuga amtundu wa 2 amayerekezera zomwe zimachitika chifukwa chotsika kwambiri carb, zakudya zamafuta ambiri motsutsana ndi mafuta a carb, mafuta ochepa. Ngakhale zakudya zonse ziwirizi zimachulukitsa kuchuluka kwa shuga wamagazi, kulemera, komanso kusala kudya kwa glucose, chakudya chotsika kwambiri cha carb chimathandizira kwambiri kuwongolera shuga.

Kodi kuli phindu lililonse pakudya chimanga?

Malinga ndi kafukufuku waposachedwa, kumwa kwambiri kwa flavonoids, monga komwe kumapezeka chimanga (gulu lake lalikulu kwambiri la mankhwala a phenolic), kumachepetsa matenda opatsirana, kuphatikizapo matenda ashuga. Kafukufukuyu adawonetsanso kuti:

• Kudya pang'ono pang'ono wowuma (pafupifupi magalamu 10 patsiku) kuchokera ku chimanga kumachepetsa kuyankha kwa shuga ndi insulin.
• Kugwiritsa ntchito chimanga nthawi zonse kumathandizira kukhala ndi thanzi labwino komanso kumachepetsa chiopsezo chokhala ndi matenda osachiritsika, monga mtundu wachiwiri wa shuga komanso kunenepa kwambiri.

Kafukufukuyu akuwonetsa kuti maphunziro owonjezera amafunikira pazomera za chimanga zokhudzana ndi thanzi.

Madzi a chimanga a high-fructose

Madzi a chimanga a high-fructose ndi otsekemera opangidwa ndi chimanga. Amapezeka kawirikawiri muzakudya zopangidwa. Ngakhale, madzi a chimanga a high-fructose sangakweze shuga m'magazi monga momwe shuga amachitira nthawi zonse, sikulimbikitsa kutulutsa kwa insulin, kusiya anthu omwe ali ndi matenda ashuga omwe amafunikira insulini kuti aziyang'anira shuga wamagazi.

Madzi a chimanga a high-fructose amathanso kuyambitsa leptin kukana. Malinga ndi Journal of Endocrinology, hormone ya leptin imayambitsa kukhuta, kulola ubongo wanu kudziwa kuti thupi silifunikira kudya komanso kuwotcha zopatsa mphamvu pamlingo woyenera.

Tengera kwina

Kudya chimanga kuli ndi phindu lina, koma ndikofunikira kumvetsetsa momwe kuchuluka kwake kwa chakudya kumathandizira kukweza magazi m'magazi ndikukhudzanso momwe mungasamalire matenda anu ashuga.

Ngakhale sikuti aliyense amene ali ndi matenda a shuga samachitanso chimodzimodzi ndi zakudya zina, kutsatira malangizo azakudya ndikutsata zomwe mumadya kungathandize.