Ziva Izvo Zvakanakisa Zvibereko Zvishoma MuShuga zveKudya Kwakadzikama

Muchero ungabatsira here nechishuwo chinotapira kune vanhu vari kuedza kuderedza shuga?

Zvibereko Zvishoma MuShuga

Zvibereko uye mashuga avo echisikigo: Zvingave zvichitevera kudya kwakaderera-carbohydrate kana kuva nechirwere cheshuga uye kutarisa A1C yako, vazhinji vakanzwa kuti chibereko chakashata kana chakanaka nekuda kweshuga dzayo dzechisikigo. Shuga mumichero ndezvemuzvarirwo. Mabatiro avanoita shuga yemuropa zvinoenderana nezvinhu zvakasiyana-siyana, sekuti ndezvipi zvekudya zvavanopetwa nazvo uye kana chirwere cheshuga chiri chikonzero. Kuverenga carbs kana kucherechedza glycemic index kana glycemic load yezvokudya zviri kudyiwa, kunzwisisa michero yakaderera-shuga inogona kubatsira kuita sarudzo dzinonyatsoenderana nezvido zvako zvekudya. Mimwe michero inonzi yakaderera mushuga nekuti ine macarbohydrates mashoma uye shuga, zvichiita kuti udye chikamu chikuru.

• Imwe kushumira yemuchero ine anenge 15 magiramu emacarbohydrates.
• Kushumira iapuro diki, hafu yebhanana iri pakati nepakati, kana kapu yemabheri.
• Zvibereko zvakaita semabheri zvinogona kudyiwa muzvikamu zvakakosha zvehuwandu hwakafanana hwemakhahydrates asi shuga shoma.

michero

Zvibereko zvine shuga shoma zvinosanganisira:

• Lemoni uye Limes
• Rhubarb
• Apricots
• Cranberries
• Guava
• Raspberries
• Masango
• kiwi
• Maonde
• tangerines
• bhuratifuru

Natural Sugar

Yakawanda sei michero inodyiwa nemunhu inogona kusiyana kana vakatevera chirongwa chekudya chakaderera-carb kana kuverenga kana kugadzirisa madyiro avo ecarbohydrate nekuda kwechirwere cheshuga. Vakuru vanofanira kudya makapu maviri emichero kana muto kana hafu-kapu yemichero yakaomeswa zuva nezuva. (US Department of Health and Human Services uye US Department of Agriculture, 2015) Michero yakawanda ine yakaderera glycemic index / GI nekuda kwehuwandu hwefiber iyo ine uye nokuti shuga inonyanya fructose. Nekudaro, michero yakaomeswa senge mazambiringa akaomeswa, misi, cranberries anotapira, mavise, uye mananasi ane yepakati glycemic index. Zvinotapira zvakaomeswa michero zvine yakatokwira glycemic index.

Zvibereko kubva Pazasi kusvika paPamusoro Zvemukati

Zvibereko inzira ine hutano yekugutsa chishuwo chinotapira. Zvibereko zvakanyorwa zvakarongedzerwa kubva pazasi kusvika kune yakanyanya shuga zvemukati, zvichipa nzira yekukurumidza yekuongorora zveshuwa. Zvibereko zvakaderera mushuga zvine humwe hutano hwepamusoro, pamwe ne antioxidants uye mamwe phytonutrients.

Limes uye Lemoni

Limes ine:

• 1.1 magamu ehuga
• 7 gramu e carbs
• 1.9 magiramu efiber pamuchero

Maremoni ane:

• 1.5 magamu ehuga
• 5.4 gramu e carbs
• 1.6 magiramu efiber pamuchero

Rhubarb

Rhubarb inosanganisira:

• 1.3 magamu ehuga
• 5.5 gramu e carbs
• 2.2 magiramu efayibha pamukombe

Apricots

Apricots ine:

• 3.2 magamu ehuga
• 3.8 gramu e carbs
• 0.7 magiramu efiber padiki apricot

Apricots anowanikwa mutsva muchirimo uye kutanga kwezhizha. Vanogona kudyiwa zvachose, ganda uye zvose. Zvisinei, tarisa zvikamu zvemaapurikosi akaomeswa sezvaanoserera kana aoma.

Cranberries

Cranberries ine:

• 3.8 magamu ehuga
• 12 gramu e carbs
• 3.6 magiramu efayibha pamukombe kana nyoro.

Kunyange zvazvo dzine shuga shoma, ziva kuti dzinowanzoita kutapira kana dzakaomeswa kana kushandiswa mukubika.

Guavas

Guava ine:

• 4.9 magamu ehuga
• 7.9 gramu e carbs
• 3 magiramu efiber pamuchero

Inogona kuchekwa kana kunyikwa mumuto une munyu, kusanganisira rind.

Zviyo

Zvibereko izvi zvinowanzova neshuga yakaderera uye iri pakati pepamusoro mufiber, antioxidants, uye zvimwe zvinovaka muviri. Zvibereko, lemon, uye lime zvinogona kuwedzerwa kumvura inonaka.

Raspberries

Raspberries ine:

• 5.4 magamu ehuga
• 14.7 gramu e carbs
• 8 magiramu efayibha pamukombe

Idya chitsama, kana kuti uzvishandise semushonga kana musanganiswa. Zvitsva muzhizha kana chando gore rose.

Masango

Blackberries ine:

• 7 magamu ehuga
• 13.8 gramu e carbs
• 7.6 magiramu efayibha pamukombe

Strawberries ine:

• 7.4 magamu ehuga
• 11.7 gramu e carbs
• 3 magiramu efayibha pamukombe

Maberry isarudzo dzakanakisa dzekudya, saradhi yemichero, kana chinongedzo musmoothie, muto, kana dessert.

Blueberries

Blueberries ine:

• 15 magamu ehuga
• 21 gramu e carbs
• 3.6 magiramu efayibha pamukombe

Kunyange zvazvo blueberries yakakwirira mushuga kupfuura mamwe majiroji, iwo akazara nema antioxidants ane simba.

kiwis

Kiwis ine:

• 6.2 magamu ehuga
• 10.1 gramu e carbs
• 2.1 magiramu efiber per kiwi

Kiwis ine flavour yakapfava, uye mhodzi neganda zvinogona kudyiwa.

Maonde

Maonde ane:

• 6.5 magamu ehuga
• 7.7 gramu e carbs
• 1.2 magiramu efiber padiki diki

Iyi nhamba ndeyemaonde matsva, uye zvingava zvakaoma kufungidzira maonde akaomeswa emarudzi akasiyana-siyana, anogona kuva nemagiramu mashanu kusvika ku5 eshuga pamuonde.

tangerines

Tangerines ine:

• 8 magamu ehuga
• 10.1 gramu e carbs
• 1.3 magiramu efiber pamuchero wepakati

Iyi michero yakaderera-shuga ye citrus ine shuga shoma pane maranjisi uye yakanakira saladhi. Izvo zvakare zvinotakurika, zvichiita kuti ive yekuwedzera kune hutano kune yakarongedzwa kudya kwemasikati uye snacks.

bhuratifuru

Grapefruit ine:

• 8.5 magamu ehuga
• 13 gramu e carbs
• 2 magiramu efiber pahafu yakachena mazambiringa

Vanhu vanogona kunakidzwa nemafuta emuzambiringa muchero saladhi kana ivo pachavo, kugadzirisa huwandu hweshuga kana sweetener.

Low-Carb Diets

Vanhu vanotevera chirongwa chekudya che-low-carb vanofanira kuyeuka kuti kunyange zvazvo zvimwe zvirongwa zvekudya zvakakurumbira zvinokonzera glycemic index kana glycemic load yezvokudya, zvimwe zvinongokonzera nhamba yemakhahydrates.

20 magiramu emacarbohydrates kana mashoma

• Vanhu vangangosadya michero kana kusawanzoitsiva kune zvimwe zvekudya zvine isingasviki magiramu makumi maviri emacarbohydrates zuva nezuva.
• Zvokudya zvinokonzerwa nemiriwo.
• Zvimwe zvekudya hazvitombobvumiri michero yakaderera-shuga muchikamu chekutanga.

20-50 magiramu emacarbohydrates

• Izvi zvirongwa zvekudya zvinobvumira 20 kusvika 50 magiramu e carbs zuva rega rega, zvichibvumira nzvimbo yemuchero wezuva nezuva unoshanda.

50-100 magiramu emacarbohydrates

• Kana chirongwa chekudya chichibvumira makumi mashanu kusvika ku50 magiramu emakabhohadhireti pazuva, vanhu vangangokwanisa kutevedzera FDA nhungamiro yezvibereko zviviri zvemichero pazuva, chero bedzi zvimwe zviwanikwa zvecarbohydrates zvisingakwanisi.
• Zvimwe zvirongwa zvakakurumbira, sePaleo kudya uye Whole30, usaise muganho pamuchero.
• Kunyangwe zvisiri hazvo kudya kwakaderera-carb, Weight Watchers inobvumirawo michero.

Kazhinji, vanhu vanotevera kudya kwakaderera-carb vanokurudzirwa kuedza kudya michero yakaderera mushuga.

chirwere cheshuga

Sarudzo dzemichero pakubata chirwere cheshuga zvinoenderana nerudzi rwekudya kuri kuteverwa. Semuenzaniso, kana uchiverenga makhahydrates, vanhu vanofanira kuziva kuti 1/2 kapu yemuchero wechando kana wemumagaba ine magiramu gumi nemashanu emacarbohydrates.

• Nakidzwa ne 3/4 kusvika 1 kapu yema berries matsva, melon, kana 17 mazambiringa emhando imwe chete ye carbs.
• Kana ukashandisa nzira yeplate, wedzera chiduku chiduku chemichero yose kana 1/2 kapu yemuchero saladhi kune ndiro.
• Paunenge uchishandisa glycemic index kutungamira sarudzo dzekudya, yeuka kuti michero yakawanda ine yakaderera GI uye inokurudzirwa.
• Mavise, mapineapple, uye michero yakaomeswa ine yepakati GI index kukosha, saka tarisa saizi yechikamu.

Vanhu vane chirwere cheshuga vangada kubvunza chiremba wavo mukuru kana chiremba wezvekudya akanyoreswa kuti abatsire kugadzira chirongwa chekudya chinosanganisira muchero zvakakodzera.

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Muviri Mukuenzanisa: Chiropractic, Fitness, uye Nutrition

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References

US Department of Health and Human Services uye US Department of Agriculture. 2015–2020 Dietary Guidelines kune vekuAmerica. 8th Edition. December 2015. Inowanikwa pa health.gov/dietaryguidelines/2015/guidelines/