Kodi zili bwino kwa anthu omwe ali ndi matenda ashuga kuti adye sitiroberi?

Zamkati

• Kodi ndingadye strawberries?
• Idyani mopitirira muyeso
• Zakudya zabwino
• CHIKWANGWANI
• Mavitamini ndi mchere
• Kodi glycemic index ndi chiyani?
• Zipatso zina
• Kudya moyenera kwa matenda ashuga
• Maphikidwe abwino a sitiroberi
• Nthawi yolankhulirana ndi pro
• Mfundo yofunika

Mwinamwake mwamvapo osachepera nthano imodzi yokhudza matenda a shuga ndi zakudya. Mwina mwauzidwa kuti muyenera kukhala kutali ndi shuga, kapena kuti simungadye zipatso.

Koma ngakhale zili zowona kuti muyenera kuchepetsa zakudya zina, zipatso sizimodzi mwa izo.

Inde, zakudya zopatsa shuga zimatha kukulitsa kuchuluka kwa magazi m'magazi. Komabe, kudya zipatso kumakhudza magulu a glucose mosiyana ndi kudya keke ya chokoleti kapena ma cookie. Zimakhudzana ndi zakudya komanso kapangidwe ka zakudya zosiyanasiyana.

Chifukwa chake, ngati mumakonda kwambiri sitiroberi, simuyenera kukankha chipatso ichi - kapena zipatso, makamaka - kuti muchepetse. Kudya sitiroberi ndi zipatso zina ndikofunikira kuti munthu azidya moyenera. Kuphatikiza apo, ma strawberries amakhala ndi ma calories ochepa komanso opangira ma antioxidants, fiber, ndi michere yambiri.

Koma ngati muli ndi matenda ashuga, nkofunikabe kumvetsetsa momwe zipatsozi zimakhudzira shuga wamagazi.

Kodi ndingadye strawberries?

Ngati muli ndi matenda ashuga, mumatha kudya zakudya zokoma monga keke, makeke, ndi ayisikilimu. Koma kudziletsa ndichofunikira popewa ma spikes a shuga m'magazi.

Strawberries sikumangokhala kokoma komanso kotsitsimutsa, koma ndi mankhwala abwino chifukwa kukoma kwawo kumatha kukhutiritsa dzino lanu lokoma.

Idyani mopitirira muyeso

Chenjerani ndi zakudya zina zomwe zingawoneke ngati zathanzi kuposa momwe ziliri, chifukwa zimangokhala ndi strawberries.

Zakudya zina zam'madzi, monga ma pie ndi ma cheesecake, zimaphatikizapo ma strawberries ngati toppings. Komabe, ambiri azakudya izi sizomwe zimakhudzana kwenikweni ndi matenda ashuga, popeza kuchuluka kwa shuga kumatha kuyambitsa shuga wamagazi.

Zakudya zabwino

Kudya sitiroberi nokha kuli ndi thanzi chifukwa chipatsocho sichikhala ndi ma calories ambiri. Pafupifupi, chikho chimodzi cha strawberries chimakhala ndi zopatsa mphamvu pafupifupi 46.

Izi ndizothandiza ngati mukuyang'ana kulemera kwanu. Kukhala wathanzi kumachepetsa shuga wamagazi mwachilengedwe ndikuthandizani kuti muchepetse vuto la matenda ashuga.

CHIKWANGWANI

Fraserberries imakhalanso chitsime chabwino cha fiber. Chikho chimodzi cha strawberries watsopano amakhala ndi pafupifupi magalamu atatu a fiber, kapena pafupifupi 12% ya chakudya chatsiku ndi tsiku.

Kugwiritsa ntchito fiber ndikofunikira ngati muli ndi matenda ashuga chifukwa amathandizira kuchepetsa kuyamwa kwa shuga. Sikuti fiber imangothandiza kuti mukhale ndi shuga wambiri wamagazi, koma itha kukuthandizani kuti mukhale ndi nthawi yayitali. Izi zimathandizanso kuti munthu azitha kulemera bwino.

Mavitamini ndi mchere

Zakudya zina zofunika ndi mavitamini omwe amapezeka mu strawberries ndi vitamini C ndi magnesium.

Malinga ndi kafukufuku, magnesium imatha kuchepetsa kukana kwa insulin, kuchepetsa chiopsezo cha matenda amtundu wa 2 ndikuthandizira kuwongolera matenda ashuga.

Kuphatikiza apo, vitamini C yalumikizidwa ndi chiopsezo chochepa chokhala ndi matenda ashuga amtundu wa 2, ndipo itha kuthandizira kuchepetsa zonunkhira zamagazi mukamadya. Ma antioxidants a vitamini C amathandizanso kuchepetsa zovuta zina za matenda ashuga, monga kuthamanga kwa magazi.

Kodi glycemic index ndi chiyani?

Posankha zipatso zomwe mungadye ndikuchepetsa, mungafune kudziwa komwe amakhala pamndandanda wa glycemic.

Mndandanda wa glycemic umagawanitsa chakudya malinga ndi kuthamanga kwake kapena momwe amachepetsera magazi m'magazi mwachangu. Anthu omwe ali ndi matenda ashuga nthawi zambiri amafuna kudya zakudya zochepa za glycemic, kuphatikiza zipatso zochepa.

Strawberries amagwera m'gululi, chifukwa chipatso sichimakweza msanga shuga. Mutha kuzidya osadandaula za kuchuluka kwa shuga wamagazi.

Kudziwa kuchuluka kwa mitundu yosiyanasiyana ya chakudya ndikothandiza. Ikhoza kukuthandizani kusankha chomwe mungadye.

Zipatso zina

Ngakhale zipatso sizimalekezera kwa anthu omwe ali ndi matenda ashuga, kumbukirani kuti zipatso zina zimakhala ndi katundu wochuluka kuposa ena. Koma ngakhale zipatso zokhala ndi glycemic index ndizabwino pang'ono.

Tengani chivwende, mwachitsanzo. Imakhala pamwamba pa glycemic index, koma imakhala ndi chakudya chochepa kwambiri. Izi zikutanthauza kuti muyenera kudya chivwende chambiri kuti chisokoneze shuga wanu wamagazi.

Komanso, ndikofunikira kudziwa kuti chilinganizo cha glycemic chimayesa momwe chakudya chimapangidwira msanga m'magazi mwanu. Sizitengera kapangidwe kake ka zakudya.

Chifukwa chake, ngakhale chakudya chitha kukhala chotsika pa glycemic index, chimatha kukhala ndi mafuta ambiri - osati kusankha kopambana ngati mukuyang'ana kuti mukhalebe wonenepa.

Kudya moyenera kwa matenda ashuga

Zakudya zabwino ndizofunikira mukakhala ndi kunenepa kwambiri ndikuwongolera matenda anu ashuga. Zonse ndizolinganiza. Izi zimaphatikizapo kudya zakudya zosakaniza, kuphatikizapo:

• mapuloteni owonda
• zipatso
• masamba
• mbewu zonse
• nyemba
• mkaka wopanda mafuta

Muyeneranso kuchepetsa zakumwa kapena zakudya zilizonse ndi mafuta owonjezera ndi shuga. Ngati simukudziwa chomwe mungadye, dokotala wanu angakulimbikitseni katswiri wazakudya kuti akuthandizeni kupeza njira yabwino yodyera.

Malingana ndi, pafupifupi 45 peresenti ya ma calories anu ayenera kuchokera ku chakudya.

Amayi ambiri amatha kudya magawo atatu a chakudya pakudya, pomwe amuna amatha kudya magawo asanu pakudya. Kutumikira kumodzi kumakhala ndi 15 g ya chakudya.

Mukamamweketsa pakati pa chakudya, muchepetse ma carbs mpaka 15 g. Kapu ya strawberries imagwera pamtundu uwu, kuti musangalale ndi chotukuka ichi popanda kukhudza shuga wanu wamagazi kwambiri.

Maphikidwe abwino a sitiroberi

Inde, kudya sitiroberi yaiwisi kumatha kukhala kotopetsa pakapita kanthawi. Nawa ma maphikidwe ochepa a sitiroberi ochezeka ndi American Diabetes Association kuti ayesere sabata ino. Chinsinsi chilichonse chili ndi 15 g ya chakudya.

• mandimu zipatso makapu
• mazira a zipatso a yogurt
• zipatso ndi almond smoothie
• zipatso ndi tchizi kebabs
• imadzaza zipatso zikondamoyo

Nthawi yolankhulirana ndi pro

Ndikofunika kuwunika kuchuluka kwa magazi m'magazi anu pafupipafupi ndikumwa mankhwala anu ashuga monga mwalangizidwa. Zosintha zina pamoyo wanu zimathandizanso kuti muchepetse shuga wamagazi, monga:

• kukhala wathanzi labwino
• kusiya kusuta
• kuchita masewera olimbitsa thupi pafupipafupi
• kudya chakudya chamagulu

Ngati mukuvutika kusunga shuga m'magazi anu moyenera, pitani kuchipatala. Mungafunike kusintha mankhwala anu ashuga. Dokotala wanu amathanso kukutumizirani kwa wophunzitsa za matenda a shuga kapena wazakudya.

Mfundo yofunika

Anthu omwe ali ndi matenda a shuga amatha kudya zipatso za strawberries ndi zipatso zina zambiri. Zipatso ndi gawo lofunikira pa chakudya chopatsa thanzi, koma chofunikira ndikudya zakudya zopatsa zipatso, ndiwo zamasamba, mapuloteni owonda, ndi mbewu zonse.