Kodi bowa ndi abwino kwa anthu omwe ali ndi matenda ashuga?

Zamkati

• Zakudya zabwino
• Ndondomeko ya glycemic komanso kuchuluka kwa bowa
• Zopindulitsa kwa anthu omwe ali ndi matenda ashuga
• Kuwonjezera bowa ku zakudya zanu
• Mfundo yofunika

Popeza kuti matenda ashuga amadziwika ndi kuchuluka kwa shuga m'magazi, kutsatira zakudya zopatsa thanzi zomwe zimathandiza kuthana ndi shuga m'magazi ndikofunikira kuchipatala ().

Komabe, izi zitha kukhala zosavuta kunena kuposa kuchita, ndipo anthu omwe ali ndi matenda ashuga zimawavuta kusankha zakudya zomwe ayenera kudya ndi kupewa.

Bowa mulibe ma carbs komanso shuga ndipo amawoneka kuti ali ndi zotsutsana ndi matenda ashuga.

Nkhaniyi ikufotokoza chifukwa chake bowa ndiosankha bwino ngati muli ndi matenda ashuga.

Zakudya zabwino

Pali mitundu yambiri ya bowa, kuphatikiza batani wachikhalidwe kapena bowa woyera, shiitake, portobello, ndi bowa wa oyisitara kungotchula ochepa.

Ngakhale amawoneka mosiyanasiyana komanso kulawa, onse ali ndi mbiri yofanana yazakudya, yomwe imadziwika ndi shuga wochepa komanso mafuta.

Chikho chimodzi (70 magalamu) a bowa wosaphika chimapereka izi ():

• Ma calories: 15
• Ma carbs: 2 magalamu
• Shuga: 1 galamu
• Mapuloteni: 2 magalamu
• Mafuta: 0 magalamu
• Vitamini B2, kapena riboflavin: 22% ya Daily Value (DV)
• Vitamini B3, kapena niacin: 16% ya DV
• Selenium: 12% ya DV
• Phosphorus: 5% ya DV

Bowa ali ndi selenium wochuluka komanso mavitamini ena a B. Mavitamini a B ndi gulu la mavitamini asanu ndi atatu osungunuka m'madzi omwe amalumikizana kwambiri ndi magwiridwe antchito aubongo. Pakadali pano, selenium ndi antioxidant yamphamvu yomwe imathandizira kwambiri chithokomiro (,).

Bowa ndi kalori wochepa, chakudya chochepa kwambiri cha carb chomwe mungasangalale nacho pachakudya chodwala matenda ashuga. Amaperekanso selenium yambiri ndi mavitamini ena a B.

Ndondomeko ya glycemic komanso kuchuluka kwa bowa

Mndandanda wa glycemic (GI) ndi glycemic load (GL) ndi mitundu iwiri yamagulu yomwe imathandizira kuwunika momwe zakudya zopangira carb zimakhudzira shuga wamagazi.

Zonsezi ndi njira zodziwika bwino ndipo zimagwiritsidwa ntchito kwambiri pochiza matenda osachiritsika monga matenda ashuga (,,).

Njira ya GI imayika zakudya pamlingo wa 0-100 ndipo imakuwuzani momwe zingakhudzire kuchuluka kwa shuga wamagazi pogawa m'magulu atatu ():

• otsika GI: 1–55
• sing'anga GI: 56–69
• mkulu GI: 70–100

Zakudya zomwe zili ndi GI yotsika zimakulitsa shuga m'magazi anu pang'onopang'ono. Mosiyana ndi izi, iwo omwe ali ndi GI yapamwamba adzawapangitsa kukwapula.

Mwinanso, zakudya zitha kugawidwa ndi GL yawo, yomwe imaganizira za GI ya chakudya, komanso zomwe zili ndi carb komanso kukula kwake. Zimatsimikizika pochulukitsa GI ndi zomwe zili ndi carb yamtundu winawake wotumikirako ndikugawa zotsatira zake ndi 100 ().

Dongosolo la GL limasankhanso chakudya m'magulu atatu ():

• otsika GL: 10 ndi pansi
• sing'anga GL: 11–19
• mkulu GL: 20 ndi pamwambapa

Mofananamo ndi GI, GL yocheperako imakuwuzani kuti chakudya chimangokhudza mashuga am'magazi anu pang'ono, pomwe GL yayikulu imawonetsa zotsatira zazikulu.

Ngakhale bowa amatanthauza bowa, amadziwika kuti ndi masamba oyera - monga anyezi ndi adyo - wokhala ndi GI yochepa ya 10-15 ndi GL yochepera 1 chikho chimodzi (70 magalamu), kutanthauza kuti sangapweteke magazi anu (11).

Bowa amawerengedwa kuti ndi GI yotsika komanso chakudya chotsika cha GL, kutanthauza kuti sangakoleze shuga.

Zopindulitsa kwa anthu omwe ali ndi matenda ashuga

Bowa limatha kuthandiza mitundu ina ya matenda ashuga.

Kafukufuku akuwonetsa kuti kudya zakudya zokhala ndi ndiwo zamasamba monga bowa komanso zakudya zina zopatsa mavitamini zitha kuteteza ku matenda ashuga, omwe amakhudza pafupifupi 14% ya mimba padziko lonse lapansi ndipo imakhudzanso mayi ndi mwana (,,,).

Chifukwa cha kuchuluka kwa mavitamini B, bowa amatetezeranso kuchepa kwa magwiridwe antchito am'mutu ndi akulu m'maganizo mwa achikulire omwe ali ndi vuto la vitamini B, komanso omwe ali ndi matenda ashuga omwe amatenga mankhwala a metformin kuti athetse shuga (),.

Kuphatikiza pa mavitamini a B, mitundu yayikulu ya bioactive mu bowa - polysaccharides - itha kukhala ndi zotsutsana ndi matenda ashuga.

Kafukufuku wazinyama zomwe zili ndi matenda a shuga amtundu wa 2 akuwonetsa kuti polysaccharides imatha kutsitsa shuga, imathandizira kukana kwa insulin, ndikuchepetsa kuwonongeka kwa minofu ya kapamba (,,,).

Kuphatikiza apo, fiber yosungunuka ya beta glucan - imodzi mwa mitundu ya polysaccharides yomwe imapezeka mu bowa - imachedwetsa chimbudzi ndikuchepetsa kuyamwa kwa shuga, motero kuwongolera kuchuluka kwa shuga wamagazi mukatha kudya (,,).

Polysaccharides amathanso kutsitsa magazi m'magazi, omwe amachepetsa chiwopsezo cha matenda amtima ndi sitiroko yokhudzana ndi matenda ashuga osagonjetsedwa (,,).

Izi zati, kufufuza kwina kumafunikira kuti mumvetsetse bwino momwe mavitamini a B ndi polysaccharides mu bowa angathandizire anthu omwe ali ndi matenda ashuga.

Mavitamini a B ndi polysaccharides mu bowa atha kuthandiza kuwongolera ndi kupewa matenda ashuga komanso zovuta zake. Komabe, kufufuza kwina kwaumunthu kumafunikira kutsimikizira izi.

Kuwonjezera bowa ku zakudya zanu

Popeza pali bowa wosiyanasiyana, pali njira zambiri zowonjezeramo pazakudya zanu, kuphatikiza kuzidya zosaphika, zokazinga, zokazinga, zopukutidwa, kapena msuzi kapena msuzi.

Ngati mukufuna njira zatsopano komanso zokoma zowonjezeramo zakudya zanu, yesani bowa wochepa kwambiri wa carb ndi kolifulawa mpunga skillet.

Pazakudya izi muyenera kutsatira izi:

• Makapu 1.5 (105 magalamu) a bowa, odulidwa
• Makapu 1.5 (200 magalamu) a mpunga wa kolifulawa
• 1 chikho (30 magalamu) sipinachi
• 1/4 chikho (40 magalamu) a anyezi, odulidwa
• 1 tbsp mafuta
• Ndodo 1 ya udzu winawake, yodulidwa
• 1 yaying'ono adyo clove, minced
• 3 tbsp (45 ml) wa msuzi wa masamba
• Mchere, tsabola, ndi msuzi wa soya kulawa

Ikani skillet wamkulu pamoto wapakati ndikuwonjezera mafuta. Onjezani anyezi ndi udzu winawake ndikuphika kwa mphindi zisanu. Kenaka yikani adyo ndikuphika kwa mphindi zochepa.

Kenaka, onjezerani bowa ndikupaka mpaka kuphika. Kenaka yikani mpunga wa kolifulawa ndi zina zonse zosakaniza - kuchotsani sipinachi - ndikuphika mpaka zofewa. Pomaliza, onjezerani sipinachi ndi nyengo ndi mchere ndi tsabola musanatumikire.

Chinsinsichi chimatumikira awiri ndipo chimakupangitsani kuwonjezera chakudya chanu chamasana kapena chamadzulo.

Bowa ndi chinthu chosakanikirana komanso chokoma, ndipo kuwonjezera pa chakudya chanu kumakupatsani mwayi wopeza phindu.

Mfundo yofunika

Bowa ndiabwino kudya ngati muli ndi matenda ashuga, chifukwa kuchuluka kwawo kwa GI ndi GL sikungakoleze shuga yanu yamagazi.

Komanso mavitamini B awo ndi ma polysaccharide atha kuperekanso maubwino ena azaumoyo omwe ali ofunika kwambiri kwa anthu omwe ali ndi matenda ashuga, kuphatikiza kuwongolera shuga wamagazi komanso kuwongolera mafuta m'thupi.

Kupatula pazomwe zimatsutsana ndi matenda ashuga, bowa amatha kuwonjezera zakudya zanu popanda ma carb ndi ma calories.