Zipatso Zabwino Za Matenda A Shuga

Zamkati

• Kodi glycemic index ndi chiyani?
• Kodi glycemic load ndi chiyani?
• Chimanga
• Mtedza wa mphesa
• Kirimu wa tirigu
• Muesli
• Mbewu zampunga
• Phalaphala
• Tirigu wopangidwa ndi tirigu
• Zowonjezera ndi njira zina

Kusankha kadzutsa woyenera

Mukakhala mukuthamanga m'mawa, mwina simungakhale ndi nthawi yoti mungadye chilichonse koma mbale yachangu yambewu. Koma mitundu yambiri yazakudya zam'mawa imadzazidwa ndi chakudya chofulumira kudya. Ma carbs awa nthawi zambiri amakhala okwera kwambiri pamndandanda wama glycemic. Izi zikutanthauza kuti thupi lanu limazithyola mwachangu, zomwe zimakulitsa msinkhu wama shuga m'magazi anu. Ngati muli ndi matenda ashuga, izi zitha kukhala zowopsa.

Mwamwayi, si mapira onse omwe amapangidwa ofanana. Pemphani kuti muphunzire zamasamba omwe mungakonde kutulutsa shuga omwe angakutulutseni mwachangu, osakuyikitsani paulendo wamagazi.

Tinalemba malingaliro athu kuchokera pamlingo wapamwamba kwambiri pa glycemic index mpaka kutsika kwambiri.

Kodi glycemic index ndi chiyani?

Mndandanda wa glycemic, kapena GI, umayesa momwe chakudya chimathandizira msanga shuga m'magazi anu. Ngati muli ndi matenda ashuga, ndibwino kuti musankhe zakudya zomwe zili ndi ziwerengero zochepa za GI. Amatenga nthawi yayitali kupukusa, zomwe zingathandize kupewa ma spikes mu shuga lanu.

Malinga ndi Harvard School of Public Health:

• Zakudya zochepa za GI zimakhala ndi 55 kapena zochepa
• Zakudya zapakati-GI zili ndi chiwerengero cha 56-69
• Zakudya zapamwamba kwambiri za GI zili ndi 70-100

Kusakaniza zakudya kumatha kukopa momwe amathandizira ndi kutsatsira magazi anu, ndipo pamapeto pake kuchuluka kwawo kwa GI. Mwachitsanzo, kudya chimanga cha GI chokwera kwambiri ndi yogurt yachi Greek, mtedza, kapena zakudya zina zotsika kwambiri za GI kumatha kuchepetsa kugaya kwanu ndikuchepetsa ma spikes mu shuga lanu lamagazi.

Kodi glycemic load ndi chiyani?

Katundu wama glycemic ndi gawo lina la momwe chakudya chimakhudzira shuga m'magazi anu. Imaganiziranso kukula kwa gawo ndi kapangidwe kake ka zakudya zosiyanasiyana. Kungakhale njira yabwinoko kuzindikira zosankha zabwino ndi zoyipa za carb. Mwachitsanzo, kaloti ali ndi GI yapamwamba koma amakhala ochepa kwambiri. Zomera zimapereka chisankho chabwino kwa anthu omwe ali ndi matenda ashuga.

Malinga ndi Harvard School of Public Health:

• katundu glycemic pansi 10 ndi otsika
• katundu wa glycemic wa 11-19 ndi wapakatikati
• katundu wa glycemic wa 20 kapena kupitilira apo ndiwokwera

Ngati muli ndi matenda ashuga, ndibwino kuti muyambe tsiku lanu ndi chakudya cham'mawa chochepa kwambiri cha GI.

Chimanga

Pafupifupi, chimanga chimakhala ndi GI rating ya 93 ndi glycemic load ya 23.

Mtundu wodziwika kwambiri ndi Kellogg's Corn Flakes.Mutha kuigula yosalala, yopaka shuga, kapena yosiyana ndi uchi ndi nati. Chopangira chachikulu ndi chimanga chamaguwa, chomwe chimakhala ndi kuchuluka kwa GI kuposa njira zina zonse zambewu. Chimanga chikakunguliridwa, chimanga chake cholimba chimachotsedwa. Izi zimasiya mankhwala owuma omwe alibe zakudya zopatsa thanzi komanso chakudya chambiri chosachedwa kudya.

Mtedza wa mphesa

Mtedza wa mphesa uli ndi kuchuluka kwa GI kwa 75 ndi kuchuluka kwa glycemic kwa 16, kusintha kwa tirigu wopangidwa ndi chimanga.

Mbewuzo zimakhala ndi maso ozungulira opangidwa ndi ufa wa tirigu wathunthu ndi balere wosungunuka. Ndi gwero labwino la mavitamini B6 ndi B12, komanso folic acid.

Mtedza wa mphesa umapereka pafupifupi magalamu 7 a fiber pa theka la chikho chotumikira. CHIKWANGWANI ndichofunikira kwa anthu omwe ali ndi matenda ashuga. Itha kuthandizira kuchepetsa chimbudzi, ndikukhazikika m'magazi anu. Zingathandizenso kuchepetsa mafuta m'thupi.

Kirimu wa tirigu

Pafupifupi, kirimu wokhazikika wa tirigu amakhala ndi kuchuluka kwa GI kwa 66 ndi glycemic katundu wa 17. Mtundu wapompopompo umakhala ndi kuchuluka kwa GI.

Mbewu yotentha iyi imapangidwa kuchokera ku nthaka yabwino, tirigu wambewu zonse. Ili ndi mawonekedwe osalala komanso obisika. Mitundu yotchuka imaphatikizapo Zakudya za B&G ndi Malt-O-Meal.

Kirimu wa tirigu amapereka mamiligalamu 11 achitsulo potumizira, mulingo waukulu. Maselo anu ofiira amagwiritsira ntchito mcherewu kunyamula mpweya mthupi lanu lonse.

Muesli

Pafupifupi, muesli imakhala ndi kuchuluka kwa GI kwa 66 ndi glycemic katundu wa 16.

Amakhala ndi oats wobiriwira wokutidwa ndi zinthu zina, monga zipatso zouma, nthangala, ndi mtedza. Mitundu yotchuka ndi Bob's Red Mill ndi Familia Swiss Muesli Cereal.

Ndi maziko ake a oats, muesli ndiye gwero lalikulu la fiber.

Mbewu zampunga

Mbewu zampunga, monga Kellogg's Special K, zimakonda kukhudza shuga wambiri pang'ono kuposa Muesli. Special K ali ndi GI rating of 69 and a glycemic load 14.

Pali mitundu yambiri ya Special K kuphatikiza, Red Berries, Zipatso & Yogurt, Multigrain, ndi Oats & Honey. Onsewa ali ndi ma caloriki osiyanasiyana komanso zakudya zamagulu osiyanasiyana.

Phalaphala

Oatmeal ndi imodzi mwazinthu zabwino kwambiri zambewu, zomwe zimabwera ndi GI rating of 55 and glycemic load of 13.

Oatmeal amapangidwa kuchokera ku oats yaiwisi. Mutha kusankha zopangidwa mwapadera, zopangidwa mwachilengedwe, kapena zotchuka, monga Quaker. Koma samalani: oats omwe amakhala nawo nthawi yomweyo amakhala ndi kuchuluka kwa glycemic ngati oats wamba. Samalani kuti mupewe mitundu isanakhale yotsekemera, chifukwa imakhala ndi shuga ndi zopatsa mphamvu.

Oatmeal ndi gwero labwino kwambiri la fiber.

Tirigu wopangidwa ndi tirigu

Tirigu chimanga chimapambana, zikafika pokhala ndi GI yotsika kwambiri komanso kuchuluka kwa glycemic. Pafupifupi, ali ndi kuchuluka kwa GI kwa 55 ndi glycemic katundu wa 12.

Pogwiritsidwa ntchito ngati chimanga, chimanga cha tirigu chimasinthidwa kukhala ma flakes kapena pellets. Zili zolemetsa kuposa tirigu wopangidwa ndi mpunga, chifukwa chazida zake zazikulu.

Tirigu chimakhala ndi mchere wambiri wa thiamin, chitsulo, zinc, ndi magnesium. Mitundu ina yolimba ndiyomwe imapezanso folic acid ndi vitamini B12. Kellogg's All-Bran ndi Post's 100% Bran ndizosankha zabwino.

Zowonjezera ndi njira zina

Ngati simukufuna kudya phala, pali njira zina zambiri zam'mawa. Ganizirani zofikira mazira okhala ndi mapuloteni ambiri ndi buledi wopangidwa ndi tirigu kapena rye. Dzira limakhala ndi zosakwana 1 gramu ya chakudya, motero silimakhudza shuga. Kuphatikiza apo imachedwetsa chimbudzi cha chakudya chilichonse chomwe chimadyedwa nayo.

Samalani pankhani zakumwa. Madzi azipatso amakhala ndi ziwonetsero zazikulu kuposa glycemic index kuposa zipatso zonse. Sankhani lalanje lonse kapena apulo m'malo mwa madzi.