Kodi nditha kumwa misuzi iti ndi shuga yachiwiri?

Madzi ndi chakumwa chamadzimadzi chomwe chimapezedwa mwa kukanikiza zipatso zamitundu yambiri ndipo chimagwiritsidwa ntchito makamaka pakudya. Munkhaniyi tiona zomwe mungamwe madzi omwe mumamwa ndi shuga 2.

Yang'anani! Musanamwe zakumwa zotsekemera kwambiri, tikulimbikitsidwa kukaonana ndi dokotala kuti mupewe zovuta.

Kodi nditha kumwa zakumwa zamtundu wanji ndi shuga?

Zipatso zamtundu wa zipatso ndi njira ina yokhala ndi vitamini kwa anthu omwe samakonda kudya zipatso ndi ndiwo zamasamba. 100% msuzi wopanda zina zili ndi zipatso zokhathamira zokha. Mphunga wazipatso umakhala ndi pafupifupi 25-50% ya zipatso. Makamaka zipatso zam'madzi zochepa monga nthochi kapena yamatcheri zimasowa madzi ambiri. Kuphatikiza apo, mpaka 20% shuga amaloledwa pano, omwe amachepetsa kwambiri thanzi.

Kudya zipatso ndi kudya zipatso sizinthu zomwezo. Ngakhale timadziti timapangidwa kuchokera ku zipatso, zotsatira zaumoyo zimasiyana mosiyanasiyana, monga zikuwonetsedwera ndi maphunziro akulu akulu aku United States.

Pakati pa 1984 ndi 2009, azimayi oposa 151,000 ndi amuna 36,000 amafunsidwa mobwerezabwereza pazaka zinayi. Ophunzira, onse omwe anali wathanzi kumayambiriro kwa phunziroli, amalankhula za chikhalidwe chawo pakudya. Maphunziro onse 12,198 (6.5%) omwe adapezeka atapezeka ndi matenda ashuga a 2 adauzidwa zomwe amakonda.

Pambuyo pake, deta yakugwiritsika ntchito kwa zipatso ndi msuzi wa maphunziro idawunikidwa limodzi ndi deta ya matenda a shuga. Chikoka cha zinthu zina zomwe zimapangitsa kuti akhale ndi matenda ashuga, zomwe zimatha kupotoza zotsatira zake, zidatha.

Zinapezeka kuti odwala omwe amadya zipatso zosachepera katatu pa sabata samadwala matenda ashuga. Odwala omwe amadya mabulosi, mphesa, kapena plums katatu pa sabata sakhala ndi matenda ashuga. Chiwopsezo cha matenda a shuga chikuchepera ndi 11% ndikumamwa pafupipafupi komanso ndi 12% ndi mphesa. Blueberries idachepetsa chiopsezo ndi 25%. Maapulo, mapeyala ndi nthochi komanso zimachepetsa chiopsezo cha matenda ndi 5%. Odwala omwe amamwa msuzi wofanana, chiopsezo chinawonjezeka ndi 8%.

Chomwe chimapangitsa mitundu yosiyanasiyana yazipatso zosiyanasiyana chifukwa cha zinthu zosiyanasiyana. Asayansi amati ma phytochemicals, omwe ali ndi zipatso zambiri kuposa timadzi tating'ono, amatenga nawo gawo mu hypoglycemic effect. Ikufotokozanso kusiyana pakati pa mitundu yosiyanasiyana ya zipatso. Komabe, palibe umboni wowoneka bwino pano. Kuphatikiza apo, magawo osiyanasiyana a zipatso ndi timadziti amatha kusokoneza thanzi la odwala. Zakudya zamadzimadzi zimapukusidwa mwachangu, kotero msuzi umadzutsa shuga wamagazi ndipo umakhala wamphamvu kuposa zipatso.

Zakudya za shuga zomwe muyenera kutaya

Mafuta ochokera ku zipatso monga lalanje, makangaza ndi chokeberi (chokeberry) ayenera kuwamwa moyenera. Kuphatikiza pa antioxidants ndi mavitamini, timadzi tokoma tikhoza kukhala ndi shuga wambiri ngati khola. Fructose imapezeka mumtundu wonse.

Fructose ndimotsekemera kawiri kuposa sucrose. Ogulitsa zakudya amakonda kugwiritsa ntchito fructose ngati wokoma. Zakudya zambiri zimakhala ndi fructose achilengedwe. Kutalika kovomerezeka kwa fructose patsiku ndi 25 g.

Ngati thupi lili ndi fructose yambiri, matumbo ang'onoang'ono amasintha kukhala mafuta. Amasungidwa m'chiwindi. Izi zikachitika kwa nthawi yayitali, mafuta a chiwindi amayamba. Mochulukirapo, fructose amathanso kuyambitsa kunenepa kwambiri, matenda ashuga (mtundu 2) komanso ma lipids okwera magazi. Odwala amalangizidwa kuti azidya zipatso zatsopano ndipo mwina amangozisiya.

Glycemic index ya timadziti

Ngati wodwala ali ndi hyperglycemia (shuga wambiri m'magazi), ayenera kumwa zamadzi zambiri. Shuga wambiri amachotsedwa kudzera mu impso. Komabe, popeza shuga amatha kungopakidwa mu mawonekedwe osungunuka, madzi, monga magazi, amafunikira ngati zosungunulira. Kuti muchepetse ludzu lanu, mutha kugwiritsa ntchito misuzi yovomerezeka ndi GI yotsika, yomwe imakhudza glycemia wodwalayo. Musanagwiritse ntchito, ndikofunikira kufunsa katswiri.

Odwala amalangizidwa kuti azidya zakumwa zamasamba, chifukwa zimakhala ndi chakudya chochepa kwambiri cham'mimba. GI yaying'ono kwambiri mu madzi a phwetekere ndi 33. GI yapamwamba mu msuzi wa karoti. Madzi a nkhaka ali ndi GI ya mayunitsi 10. Zakumwa zamasamba zimapangidwa 100% kuchokera ku masamba, koma zimatha kukhala ndi zowonjezera monga viniga, mchere, shuga, uchi, zitsamba ndi zonunkhira.

Madzi abwino kwambiri omwe afinya kumene a matenda ashuga ndi madzi a dzungu, omwe ali ndi GI yochepera 2.

GI ya mandimu a lalanje ndi 65, ndipo mphesa, chinanazi, apulo, mphesa ndi kiranberi - 50. Sikulimbikitsidwa kugwiritsa ntchito zakumwa za zipatso monga matenda ashuga.

Uphungu! Musanagwiritse ntchito birch, makangaza, beet kapena mbatata, muyenera kufunsa katswiri woyenera. Pakakhala vuto la matenda ashuga, kusintha kulikonse kwa zakudya kuyenera kukambidwa ndi katswiri wazakudya kuti kupewa kusinthasintha kwa shuga m'magazi.

Mkhalidwe wodwala komanso kuchuluka kwa glycemia zimadalira chakudya choyenera. Kugwiritsa ntchito mankhwala okhala ndi msuzi wambiri kumatha kusokoneza glycemia ndipo kumabweretsa zovuta zambiri. Kugwiritsa ntchito zosangalatsa ngati izi sikubweretsa vuto lalikulu, koma kuvutitsidwa sikulimbikitsidwa kwa odwala omwe ali ndi zovuta za matenda ashuga kapena zovuta zina za metabolic. Ngati mukumva ndi zizindikiro zazikulu za hyperglycemia chifukwa cha zakumwa zomwe zili pamwambazi, muyenera kupita kuchipatala.

Mbatata

Madzi atsopano amaphatikiza potaziyamu, phosphorous, magnesium, yomwe imasintha njira za metabolic, kusintha mkhalidwe wa capillaries ndi mitsempha komanso kukhazikika kwa kupanikizika.

Madzi a mbatata amtundu 2 shuga amatsitsa shuga. Komanso:

• kuthana ndi zotupa
• ndi antispasmodic wodabwitsa,
• amagwira ntchito monga okodzetsa komanso chakumwa chabwino.

Ziwawa zambiri zimaphatikizidwa wina ndi mzake kuti azitha kumva kukoma;