Kodi Anthu Omwe Ali Ndi Matenda A shuga Angamwe Madzi a Nzimbe?

Zamkati

• Madzi a nzimbe ndi chiyani?
• Zosakaniza ndi shuga
• Kodi muyenera kumwa ngati muli ndi matenda ashuga?
• Mfundo yofunika

Madzi a nzimbe ndi chakumwa chotsekemera, chotsekemera kwambiri chimene anthu ambiri amadya ku India, Africa, ndi Asia.

Pamene chakumwa ichi chimakhala chachilendo, chikugulitsidwa ngati chakumwa chachilengedwe chonse chokhala ndi zabwino zambiri zathanzi.

Mu mankhwala achikhalidwe chakummawa, amagwiritsidwa ntchito pochiza chiwindi, impso, ndi matenda ena ().

Mungadabwe kumva kuti ena amakhulupirira kuti ingathandizenso matenda ashuga.

Nkhaniyi ikufotokoza tanthauzo la msuzi wa nzimbe komanso ngati ndi chisankho chabwino kwa anthu omwe ali ndi matenda ashuga - kapena aliyense amene akuwayang'anira shuga wawo wamagazi.

Madzi a nzimbe ndi chiyani?

Madzi a nzimbe ndi madzi otsekemera, otsekemera amene amasindikizidwa ku nzimbe zosenda. Nthawi zambiri amagulitsidwa ndi ogulitsa mumsewu omwe amasakaniza ndi laimu kapena timadziti tina ndikumagwiritsa ntchito pa ayezi kuti amwe chakumwa chokoma.

Amakonzedwa kuti apange nzimbe, shuga wofiirira, molasses, ndi jaggery ().

Nzimbe itha kugwiritsidwanso ntchito kupanga ramu, ndipo ku Brazil imawira thovu ndipo imagwiritsidwa ntchito kupanga mowa wotchedwa cachaça.

Madzi a nzimbe si shuga weniweni. Amakhala ndimadzi pafupifupi 70-75%, pafupifupi 10-15% fiber, ndi 13-15% shuga wofanana ndi sucrose - wofanana ndi shuga wa patebulo ().

M'malo mwake, ndi gwero lalikulu la shuga wambiri padziko lonse lapansi.

Mwa mawonekedwe osasinthidwa, imakhalanso gwero labwino la phenolic ndi flavonoid antioxidants. Ma antioxidants awa ndiye chifukwa chachikulu chomwe anthu ena amati chimapindulitsa (,,).

Chifukwa chakuti samakonzedwa monga zakumwa zambiri zotsekemera, msuzi wa nzimbe umasungabe mavitamini ndi mchere.

Popeza ilinso ndi ma electrolyte, monga potaziyamu, yawerengedwa chifukwa cha zotsatira zake zosungunulira. Pakafukufuku mu othamanga 15 okwera njinga, msuzi wa nzimbe adawonetsedwa kuti ndi othandiza ngati zakumwa zamasewera pakukweza magwiridwe antchito ndi kukonzanso madzi ().

Komabe, idakweza othamanga shuga m'magazi panthawi yochita masewera olimbitsa thupi. Ubwino wake umalumikizidwa kwambiri ndi zomwe zili ndi carb komanso kuthekera kwake kubwezeretsa nkhokwe zamagetsi mu minofu yanu mutatha kuchita masewera olimbitsa thupi ().

Madzi a nzimbe amapangidwa mwa kukanikiza madzi mumtsuko. Ndi gwero la ma antioxidants ndi michere ina, koma zambiri zomwe zimanenedwa pazokhudzana ndi thanzi lake zilibe maziko.

Zosakaniza ndi shuga

Ngakhale kuti imapatsa michere yambiri, madzi a nzimbe amakhalabe ndi shuga wambiri komanso ma carbs.

Chikho chimodzi (240-mL) chotumizira (, 6):

• Ma calories: 183
• Mapuloteni: 0 magalamu
• Mafuta: 0 magalamu
• Shuga: 50 magalamu
• CHIKWANGWANI: 0-13 magalamu

Monga mukuwonera, chikho chimodzi (240 mL) chimakhala ndi magalamu 50 a shuga - ofanana ndi ma tiyi 12.

Izi ndizoposa ma supuni 9 ndi supuni 6 za shuga tsiku lililonse zomwe American Heart Association imalimbikitsa amuna ndi akazi, motsatana ().

Madzi a nzimbe ali ndi michere yambiri. Zina mwazinthu sizitchula chilichonse kapena chongotsata, pomwe zina, kuphatikiza madzi a nzimbe a pachilumba cha nzimbe, zimadzitama mpaka magalamu 13 pa chikho chilichonse (240 mL).

Komabe, ndibwino kuti mutenge fiber kuchokera kuzakudya zamasamba osati chakumwa chotsekemera. Ngati mukufuna chakumwa chokhala ndi CHIKWANGWANI, ndibwino kuti musankhe chowonjezera cha ufa wopanda shuga wowonjezera ndikusakaniza ndi madzi.

Shuga ndi carb yomwe thupi lanu limasweka kukhala shuga. Zakudya zina zamtundu wa carb komanso zakumwa zimatha kukulitsa shuga wamagazi mopitilira muyeso, makamaka ngati muli ndi chiopsezo cha matenda ashuga. Chifukwa chake, anthu omwe ali ndi matenda ashuga ayenera kuyang'anitsitsa kumwa kwawo mosamala.

Ngakhale msuzi wa nzimbe uli ndi glycemic index (GI), umakhalabe ndi glycemic load (GL) - kutanthauza kuti uyenera kukhala ndi mphamvu yayikulu pamashuga amwazi (,).

Ngakhale GI imayesa momwe chakudya kapena chakumwa chimakweretsera shuga m'magazi mwachangu, GL imayesa kuchuluka kwa shuga wamagazi. Chifukwa chake, GL imapereka chithunzi cholongosoka kwambiri cha zotsatira za madzi a nzimbe pa shuga wamagazi.

Msuzi wa nzimbe umakhala ndi shuga wambiri ndipo umakhala ndi katundu wambiri wama glycemic ngakhale uli ndi index ya glycemic. Chifukwa chake, zimakhudza shuga wamagazi kwambiri.

Kodi muyenera kumwa ngati muli ndi matenda ashuga?

Monga zakumwa zina zotsekemera, msuzi wa nzimbe sichisankho chabwino ngati muli ndi matenda ashuga.

Kuchuluka kwake kwa shuga kumatha kukulitsa shuga m'mwazi mwanu moopsa. Chifukwa chake, muyenera kupewa chakumwa chonsechi.

Pomwe maphunziro a chubu choyesa pamitsuko ya nzimbe akuwonetsa kuti ma polyphenol antioxidants amatha kuthandizira maselo am'mimba kuti apange insulin yambiri - mahomoni omwe amayang'anira shuga wanu wamagazi - kafukufukuyu ndiwoyambilira ndipo sateteza anthu omwe ali ndi matenda ashuga ().

Ngati mumakondabe zakumwa zotsekemera, mutha kugwiritsa ntchito zipatso kuti mupatse madzi anu kukoma kwachilengedwe.

Ngakhale kafukufuku wina wokhudza labu yemwe akuwonetsa zomwe zingachitike pothana ndi matenda ashuga, msuzi wa nzimbe si chakumwa choyenera kwa iwo omwe ali ndi matenda ashuga.

Mfundo yofunika

Madzi a nzimbe ndi chakumwa chosafufumidwa chotengedwa ku nzimbe.

Ngakhale imakhala ndi mankhwala athanzi a antioxidants, imakhala ndi shuga wambiri. Izi zimapangitsa kukhala chisankho choyipa kwa anthu omwe ali ndi matenda ashuga.

M'malo mwa madzi a nzimbe, sankhani khofi, tiyi, kapena madzi osakaniza. Zakumwa izi zimatha kulawa mopepuka popanda kuwononga shuga m'magazi anu.