Ndingadye mavwende Ngati Ndili Ndi Matenda A shuga?

Zamkati

• Ubwino wathanzi
• Momwe Mungadulire: Chivwende
• Zomwe kafukufukuyu wanena
• Kodi chivwende chimagwera pati pa glycemic index?
• Kodi zipatso zina zodwala matenda ashuga ndi ziti?
• Kodi izi zikutanthauza chiyani kwa ine, zakudya, komanso matenda ashuga?

Zowona

Chivwende chimakonda kwambiri nthawi yachilimwe. Ngakhale mungafune kudya zakudya zina zabwino pachakudya chilichonse, kapena kuti mupite kokadya nthawi yotentha, ndikofunikira kuti muwone zambiri pazakudya poyamba.

Ngati muli ndi matenda ashuga, mukudziwa kufunikira kochenjera ndi zomwe mumadya ndikuwunika kuchuluka kwa shuga wamagazi.

Chivwende chimakhala ndi shuga wachilengedwe. Kutengera ndi zakudya zanu zonse komanso kuchuluka kwa mavwende omwe amadyedwa, izi zimatha kukhala ndi gawo lalikulu la shuga wamagazi.

Pitilizani kuwerenga kuti muphunzire momwe kuwonjezera chivwende pazakudya zanu kungakukhudzeni.

Ubwino wathanzi

Wachibadwidwe ku West Africa, mavwende ndi gwero labwino kwambiri la mavitamini ndi michere monga:

• vitamini A
• vitamini C
• potaziyamu
• magnesium
• vitamini B-6
• CHIKWANGWANI
• chitsulo
• kashiamu

Vitamini A imathandizira kuwona bwino komanso zothandizira kusamalira mtima, impso, ndi mapapu anu.

Vitamini C imathandizanso pakudya bwino komanso kupezeka mu chivwende.

Vitamini C amadziwika kuti:

• kusintha thanzi la mtima
• kuthandizira kupewa khansa ina
• kuthandiza nkhondo zizindikiro za chimfine

Chifukwa imakhala ndi ulusi wambiri, kudya mavwende kumalimbikitsa thanzi labwino.

Sikuti kudya mavwende ochepa kungachititse kuti musamafune chinthu chokoma, komanso kumakupangitsani kuti mukhale ndi nthawi yayitali. Izi ndichifukwa chakuti chivwende ndi.

Kuphatikiza pakusungunuka madzi, chivwende chimatha kukuthandizani kutsatira zomwe mumadya komanso kukuthandizani kuti muchepetse kunenepa.

Momwe Mungadulire: Chivwende

Zomwe kafukufukuyu wanena

Palibe kafukufuku amene amalumikiza kugwiritsidwa ntchito kwa mavwende ndi kasamalidwe ka shuga. Izi zati, pali umboni wina wosonyeza kuti kudya mavwende kungathandize kuchepetsa chiopsezo cha zovuta zina zokhudzana ndi matenda ashuga.

Chivwende chimakhala ndi lycopene yocheperako, yomwe ndi mtundu womwe umapatsa chipatso mtundu wake. Komanso ndi antioxidant wamphamvu.

Ngakhale kufufuza kwina kuli kofunika, lycopene ingathandize kuchepetsa chiopsezo cha matenda a mtima. kuti ma lycopene omwe amapezeka mu tomato atha kulumikizidwa ndi kuchepa kwa matenda amtima.

Pafupifupi anthu 68 pa anthu 100 aliwonse omwe ali ndi matenda ashuga omwe ali azaka 65 kapena kupitirira amamwalira ndi mtundu wina wamatenda amtima. Pafupifupi 16 peresenti ya anthu omwe amwalira ndi sitiroko.

Poganizira izi, bungwe la American Diabetes Association lanena kuti matenda ashuga ndi amodzi mwazinthu zisanu ndi ziwiri zomwe zitha kudwala matenda amtima.

Kodi chivwende chimagwera pati pa glycemic index?

Mndandanda wa glycemic (GI) umayang'ana momwe chakudya chofulumira chimalowa mumtsinje wamagazi. Chakudya chilichonse chimapatsidwa mtengo pakati pa 1 ndi 100. Izi zimatsimikizika kutengera momwe chakudya chilichonse chimafananirana ndi chinthu chomwe chikufotokozedwacho. Shuga kapena buledi woyera amagwiritsidwa ntchito pofotokoza.

Glycemic load (GL) ndikuphatikiza kwa GI komanso zomwe zili ndimagawo azomwe mumadya. Amati GL imapatsa phindu lenileni momwe chakudya chingakhudzire kuchuluka kwa shuga wamagazi.

Anthu omwe akuyang'anira matenda awo ashuga powerengera ma carbohydrate nthawi zambiri amagwiritsa ntchito njirayi. Zakudya zomwe zili ndi GI yotsika kapena yapakatikati zimawerengedwa kuti sizingakweze shuga yanu yamagazi.

GI ya 55 kapena yocheperako imawerengedwa kuti ndiyotsika. GI pakati pa 55 ndi 69 nthawi zambiri imawerengedwa kuti ndiyapakatikati. Chilichonse chopitilira 70 chimawerengedwa kuti ndi chapamwamba.

A GL yosakwana 10 ndiyotsika, 10 mpaka 19 ndiyapakatikati, ndipo 19 ndi pamwambapa imawonedwa kuti ndiyokwera.

Chivwende chimakhala ndi GI ya 72 koma GL ya 2 pa gramu 100 yotumikira. GL ya mavwende ndi yotsika, ndipo imatha kudyedwa pang'ono ngati zipatso zonse monga gawo la chakudya chamagulu.

Kodi zipatso zina zodwala matenda ashuga ndi ziti?

Ngakhale kudya chivwende kuli ndi phindu lake, muyenera kulingalira moyenera zakudya zanu ndi zipatso zomwe zili ndi GI yotsika.Onetsetsani kuti mutola zipatso zatsopano nthawi iliyonse komanso kulikonse komwe zingatheke, chifukwa ilibe shuga wowonjezera.

Ngati mukufuna kugula zipatso zamzitini kapena zachisanu, kumbukirani kusankha zipatso zamzitini zodzazidwa ndi msuzi wazipatso kapena madzi, osati madzi. Onetsetsani kuti muwerenge chizindikirocho mosamala ndikuyang'ana shuga wobisika. Muthanso kukhetsa kapena kutsuka iwo odzaza ndi madzi.

Zipatso zouma ndi msuzi wazipatso ayenera kudyedwa pafupipafupi kuposa zipatso zatsopano. Izi ndichifukwa cha:

• kalori kachulukidwe
• shuga
• ang'onoang'ono analimbikitsa gawo

Zipatso zodwala matenda ashuga omwe ali ndi GI yotsika ndi awa:

• maula
• chipatso champhesa
• yamapichesi
• apilikoti
• mapeyala
• zipatso

Kodi izi zikutanthauza chiyani kwa ine, zakudya, komanso matenda ashuga?

Ngati mukufuna kuwonjezera chivwende ku dongosolo lanu la chakudya sabata iliyonse, ndibwino kuti muyang'ane zakudya zanu zonse. Chivwende chimakhala ndi GI wapamwamba, komabe GL yotsika. Yang'anirani kukula kwake kwa magawo ndi kuyesa kuchuluka kwa shuga mukatha kudya chivwende kuti muwone momwe thupi lanu limayankhira.

Lankhulani ndi omwe amakuthandizani azaumoyo za momwe mungafunire kuwonjezera zakudya zanu. Adzawunikanso zomwe mumadya pano ndikuyang'ana zaumoyo wanu wonse.

Atha kukutumizirani kwa katswiri wazakudya kuti akuthandizeni kudziwa njira yabwino yodyera.

Katswiri wazakudya akhoza:

• yankhani mafunso anu onse
• onetsetsani kukula kwamitundu
• ndikukulangizeni za omwe angalowe m'malo

Mutatha kuyankhula ndi dokotala komanso katswiri wa zamankhwala, onetsetsani kuti mukuyang'ana momwe mungayankhire powonjezera mavwende kapena zakudya zina zatsopano pa zakudya zanu. Gawani nawo zomwe mumatsata mukadzabwera.