Zipatso 13 zomwe odwala matenda ashuga amatha kudya

Zamkati

• Zipatso zololedwa mu matenda ashuga
• Nthawi yabwino kudya zipatso ndi iti?
• Zipatso zomwe muyenera kupewa
• Kodi ndingadye zipatso zouma ndi mtedza?
• Kodi chakudya cha shuga chiyenera kukhala chiyani?

Zipatso zokhala ndi zopatsa mphamvu, monga mphesa, nkhuyu ndi zipatso zouma sizoyenera kwa anthu omwe ali ndi matenda ashuga chifukwa amakhala ndi shuga wambiri, zomwe zimapangitsa mwayi wokhala ndi zotumphukira zamagazi.

Chisankho chabwino ndikudya zipatso zatsopano, makamaka zonenepa kapena zomwe zingadye ndi peel, monga mandarin, apulo, peyala ndi lalanje ndi bagasse, chifukwa ulusi umathandizira kuchepetsa kuthamanga kwa shuga, kusunga magazi shuga wolamulidwa.

Zipatso zololedwa mu matenda ashuga

Popeza pang'ono, zipatso zonse zitha kudyedwa ndi odwala matenda ashuga, chifukwa sizimalimbikitsa kuchuluka kwa shuga wamagazi. Kawirikawiri, tikulimbikitsidwa kudya magawo awiri kapena anayi patsiku, kukumbukira kuti 1 zipatso zatsopano zimakhala ndi ma 15 mpaka 20 g wazakudya, zomwe zimapezekanso mu 1/2 kapu yamadzi kapena supuni 1 yazipatso zouma.

Onani tebulo ili m'munsi kuti muwone kuchuluka kwa chakudya chomwe chilipo zipatso zomwe zanenedwa kwa odwala matenda ashuga:

Ndikofunikanso kukumbukira kuti msuziwu umakhala ndi shuga wambiri kuposa zipatso zatsopano komanso fiber zochepa, zomwe zimapangitsa kuti njala ibwerere posachedwa komanso shuga wamagazi kuti utuluke mwachangu utamwa.

Kuphatikiza apo, musanachite masewera olimbitsa thupi, ndikofunikanso kudya chakudya chokwanira kuti shuga isagwere kwambiri. Dziwani zambiri pa: Zomwe odwala matenda ashuga ayenera kudya asanachite masewera olimbitsa thupi.

Nthawi yabwino kudya zipatso ndi iti?

Wodwala matenda ashuga ayenera kudya zipatso atangodya nkhomaliro ndi chakudya chamadzulo, ngati mawonekedwe amchere. Koma ndizothekanso kudya zipatso zokhala ndi michere yambiri, monga kiwi kapena lalanje wokhala ndi bagasse pachakudya cham'mawa kapena zokhwasula-khwasula bola ngati mgonero womwewo munthu adya 2 toast yathunthu, kapena mtsuko umodzi wa yogurt wopanda chilengedwe, wokhala ndi supuni 1 ya Mwachitsanzo, pansi. Guava ndi avocado ndi zipatso zina zomwe odwala matenda ashuga amatha kudya, osadandaula kwambiri ndi shuga wamagazi. Onani zitsanzo zambiri za zipatso zazitali kwambiri.

Zipatso zomwe muyenera kupewa

Zipatso zina zimayenera kudyedwa pang'ono ndi odwala matenda ashuga chifukwa zimakhala ndizakudya zambiri kapena zimakhala ndi zotupa zochepa, zomwe zimathandizira kuyamwa kwa shuga m'matumbo. Zitsanzo zake zazikulu ndi maula m'mazitini, açaí zamkati, nthochi, jackfruit, pine cone, mkuyu ndi tamarind.

Gome lotsatirali likuwonetsa kuchuluka kwa chakudya chomwe chilipo zipatso zomwe ziyenera kudyedwa pang'ono:

Njira yabwino yopewera kuwonjezeka kwa magazi m'magazi ndikudya zipatso pamodzi ndi zakudya zokhala ndi fiber, mapuloteni kapena mafuta abwino monga mtedza, tchizi kapena mchere wazakudya zomwe zili ndi saladi, monga nkhomaliro kapena chakudya chamadzulo.

Kodi ndingadye zipatso zouma ndi mtedza?

Zipatso zouma monga zoumba, ma apurikoti ndi prunes ziyenera kudyedwa pang'ono, chifukwa ngakhale zili zochepa, zimakhala ndi shuga wofanana ndi zipatso zatsopano. Kuphatikiza apo, ziyenera kudziwika pazolemba za chakudya ngati manyuchi a zipatso ali ndi shuga kapena ngati shuga yawonjezedwa pokonza zipatso.

Mbewu za mafuta, monga ma chestnuts, ma almond ndi walnuts, zimakhala ndi chakudya chochepa kuposa zipatso zina ndipo zimapatsa mafuta abwino, omwe amathandizira cholesterol komanso kupewa matenda. Komabe, amayeneranso kudyedwa pang'ono, chifukwa ali ndi caloric kwambiri. Onani kuchuluka kwa mtedza.

Kodi chakudya cha shuga chiyenera kukhala chiyani?

Onani kanema pansipa ndikuphunzirani momwe mungakhalire ndi chakudya chamagulu kuti muchepetse shuga wamagazi.