Zakudya Zamadzimadzi Zosavuta vs. Zakudya Zakudya Zovuta

Zamkati

• Kumvetsetsa chakudya
• Ma carbs osavuta ofanana ndi chakudya chosavuta
• Zakudya zosavuta za carb zomwe muyenera kupewa
• 1. Soda
• 2. Zakudya zophikidwa
• 3. Ma cookies otsekedwa
• 4. Madzi a zipatso azilimbikira
• 5. Chakudya cham'mawa cham'mawa
• Zovuta kwambiri za carb, zimakhala bwino
• Ma carbs ovuta muyenera kudya ochulukirapo
• 1. Mbewu zonse
• 2. Zipatso zokhala ndi fiber
• 3. Zomera zokhala ndi fiber
• 4. Nyemba

Chidule

Zakudya zamadzimadzi ndi macronutrient akuluakulu ndipo ndi imodzi mwazomwe zimayambitsa mphamvu m'thupi lanu. Mapulogalamu ena ochepetsa thupi amalepheretsa kuzidya, koma chinsinsi ndikupeza ma carbs oyenera - osawapewa kwathunthu.

Mwinamwake mudamvapo kuti kudya ma carbs ovuta ndibwino kuposa ma carbs osavuta. Koma zilembo zamagulu azakudya sizimakuwuzani nthawi zonse ngati zopatsa mphamvu ndizosavuta kapena zovuta.

Kumvetsetsa momwe zakudya izi zimagawidwira komanso momwe zimagwirira ntchito mthupi lanu kungakuthandizeni kusankha ma carbs oyenera.

Kumvetsetsa chakudya

Zakudya zamadzimadzi ndi michere yofunikira yomwe imapezeka mumitundu yambiri yazakudya.

Ambiri aife timayerekezera ma carbs ndi mkate ndi pasitala, koma mutha kuwapeza mu:

• zopangidwa ndi mkaka
• zipatso
• masamba
• mbewu
• mtedza
• nyemba
• mbewu
• zakudya zopatsa shuga ndi maswiti

Zakudya zamadzimadzi zimapangidwa ndi zinthu zitatu: fiber, wowuma, ndi shuga.

Fiber ndi wowuma ndi ma carbs ovuta, pomwe shuga ndi carb wosavuta. Kutengera ndi kuchuluka kwa izi zomwe zimapezeka mchakudya kumatsimikizira mtundu wa michere.

Ma carbs osavuta ofanana ndi chakudya chosavuta

Ma carbs osavuta ndi shuga. Ngakhale zina mwazi zimachitika mwachilengedwe mkaka, ma carbs osavuta azakudya zaku America amawonjezeredwa ku zakudya.

Ma carbs wamba omwe amawonjezeredwa ku zakudya ndi awa:

• shuga wosaphika
• shuga wofiirira
• Madzi a chimanga ndi madzi a chimanga a high-fructose
• shuga, fructose, ndi sucrose
• Madzi azipatso amamvetsera

Zakudya zosavuta za carb zomwe muyenera kupewa

Yesetsani kupewa zina mwazomwe zimapangidwa ndi carbs osavuta ndikusaka njira zina kuti mukwaniritse zokhumba zanu:

1. Soda

Soda yotsekemera ndi yoipa pa thanzi lanu m'njira zingapo. Mutha kuyesa madzi onunkhidwa ndi mandimu m'malo mwake.

2. Zakudya zophikidwa

Lembetsani dzino lanu lokoma ndi zipatso, m'malo mokhala ndi zophika zodzaza ndi ma carb osavuta komanso shuga wowonjezera.

3. Ma cookies otsekedwa

Kuphika katundu wanu pogwiritsa ntchito m'malo monga maapulosi kapena zotsekemera, kapena yang'anani zosakaniza zina zomwe zimakhala ndi ma carbs ovuta kwambiri.

4. Madzi a zipatso azilimbikira

Njira yosavuta yopewa zipatso ndizoyang'anitsitsa zolemba za zakudya. Nthawi zonse sankhani 100% ya zipatso zam'madzi kapena pangani nokha kunyumba.

Yesani njira yathu ya madzi a sitiroberi a kiwi.

5. Chakudya cham'mawa cham'mawa

Maphala am'mawa am'mawa amakhala ndi chakudya chambiri. Ngati simungathe kuyambitsa chizolowezichi, yang'anani chakudya chathu cham'mawa cham'mawa, kuyambira zabwino kwambiri mpaka zoipitsitsa pa thanzi lanu.

Zovuta kwambiri za carb, zimakhala bwino

Ma carbs ovuta amanyamula zakudya zambiri kuposa ma carbs osavuta. Amakhala ndi fiber yambiri ndipo amapukusa pang'onopang'ono. Izi zimawapangitsanso kudzaza kwambiri, zomwe zikutanthauza kuti ndi njira yabwino yochepetsera thupi.

Amakhalanso abwino kwa anthu omwe ali ndi matenda a shuga amtundu wa 2 chifukwa amathandizira kuthana ndi spikes zamagazi atadya.

CHIKWANGWANI ndi wowuma ndi mitundu iwiri ya chakudya chambiri.CHIKWANGWANI ndichofunika kwambiri chifukwa chimalimbikitsa matumbo nthawi zonse komanso chimathandiza kuchepetsa mafuta m'thupi.

Zomwe zimayambitsa mavitamini ndizophatikizapo:

• zipatso
• masamba
• mtedza
• nyemba
• mbewu zonse

Wowuma amapezekanso muzakudya zomwezo monga fiber. Kusiyanitsa ndikuti zakudya zina zimawonedwa kuti ndizokhathamira kuposa ulusi, monga mbatata.

Zakudya zina zowonjezera kwambiri ndi izi:

• mkate wonse wa tirigu
• dzinthu
• chimanga
• phala
• nandolo
• mpunga

Zakudya zopatsa mphamvu ndizofunikira kuti mukhale ndi thanzi lalitali. Amapangitsa kukhala kosavuta kukhala ndi thanzi labwino ndipo amatha kuthandizira kupewa matenda ashuga amtundu wa 2 komanso mavuto amtima mtsogolo mtsogolo.

Ma carbs ovuta muyenera kudya ochulukirapo

Onetsetsani kuti mwaphatikizanso chakudya chambiri monga chakudya chanu:

1. Mbewu zonse

Mbewu zonse ndizochokera ku fiber, komanso potaziyamu, magnesium, ndi selenium. Sankhani mbewu zonse zosakonzedwa monga quinoa, buckwheat, ndi pasta yambewu yonse.

2. Zipatso zokhala ndi fiber

Zina mwa izi ndi maapulo, zipatso, ndi nthochi. Pewani zipatso zamzitini chifukwa nthawi zambiri zimakhala ndi madzi owonjezera.

3. Zomera zokhala ndi fiber

Idyani nyama zanu zambiri zamasamba, kuphatikiza broccoli, masamba obiriwira, ndi kaloti.

4. Nyemba

Kupatula pa ulusi, izi ndizabwino zopangira folate, iron, ndi potaziyamu.

Kusankha ma carbs oyenera kumatha kutenga nthawi ndikuchita. Ndi kafukufuku pang'ono komanso diso lolakalaka zolemba za zakudya, mutha kuyamba kupanga zisankho zabwino kuti mupatse mphamvu ku thupi lanu ndikuliteteza ku zovuta zazitali.

Carbs amapangidwa ndi fiber, wowuma, ndi shuga. American Diabetes Association imalimbikitsa kupeza magalamu 25 mpaka 35 a fiber tsiku lililonse.