Ndi masamba ati omwe ali ndi shuga kwambiri?

Chakudya chomera tsopano ndi gawo limodzi la zakudya zoyenera, potengera zamasamba, njira zambiri zamankhwala komanso zakudya zapangidwa zomwe zimathandiza odwala kuthana ndi mavuto azaumoyo, kuchotsa kunenepa kwambiri, ndikukhala ndi moyo wathanzi.

Masamba amakonda kwambiri, chifukwa amakhala ndi mitundu yambiri ya fiber, kufufuza zinthu ndi shuga wochepa. Kodi shuga ndi chiyani m'thupi la munthu? Izi ndi mafuta, popanda kugwiritsa ntchito bongo ndi minofu yake sizingatheke. Glucose sichingalowe m'malo, ndipo lero yakhala mankhwala otetezeka kwambiri komanso otsika mtengo kwambiri.

Shuga amathandizira kukonza magwiridwe antchito a chiwindi, ndulu, amalepheretsa kuchitika kwa magazi, chifukwa chake mitsempha yamagazi siyikhudzidwa ndi zolembera.

Ngakhale phindu la shuga, chilichonse chikuyenera kukhala chopumira. Bungwe Loona za Umoyo Padziko Lonse limalimbikitsa kuti azidya shuga wokwanira 50 g, omwe amakhala ngati supuni 12.5. Shuga aliyense yemwe amalowa mthupi ndi zakudya zosiyanasiyana, kuphatikiza masamba, ndizabwinobwino.

Ngakhale m'zakudya zopanda mafuta pali shuga wina, amasonyezedwa kuti azilamulira kuchuluka kwake. Zotsatira za kumwa kwambiri kwa glucose sikuti ndi shuga wokha, komanso matenda oopsa, mtima ndi khansa.

Kuchuluka kwa shuga:

1. khungu la munthu limakhudzidwa;
2. chitetezo chamthupi chimafooka;
3. kuperekera kwa collagen kumawonongeka;
4. kunenepa kumayamba.

Kuphatikiza apo, hyperglycemia imayambitsa kukalamba kwa ziwalo zamkati, kusokoneza kuyamwa kwa michere, mavitamini.

Kodi ndimasamba angati mumasamba

Madokotala ati ndikofunikira kudya masamba ambiri momwe mungathere, chifukwa ndi nkhokwe yazinthu zofunika. Shuga wachilengedwe, yemwe amapezeka mumasamba aliwonse, amasinthidwa kukhala glucose panthawi ya metabolism, kenako amawamwetsa m'magazi, omwe amapititsidwa kumisempha ndi maselo amthupi.

Ngati pali shuga wambiri, zisumbu za Langerhans za kapamba nthawi yomweyo zimatulutsa insulini ya mahomoni kuti ithetse kuchuluka kwake. Kukhala ndi shuga kokhazikika kumapangitsa kuti minyewa yake ikhale yolimba, yomwe nthawi zambiri imabweretsa zotsatira zosasintha.

Chifukwa cha kuchuluka kwambiri kwa fiber, shuga mumasamba amalowetsedwa ndi thupi m'malo pang'onopang'ono, osapangitsa kudumpha mu gawo la glycemia. Mukamadya masamba ambiri, sipadzakhala vuto lililonse kwa anthu, koma izi ndizowona kokha zamasamba atsopano, index yawo ya glycemic ndiyotsika.

Zinthu ndizosiyana pang'ono ndi masamba omwe adakonzedwa bwino. Mukuphika, ulusi wathanzi umawonongeka, ndikupatsa masamba osakhwima ndi crunch. Chifukwa cha fiber zochepa:

• shuga popanda zopinga zimalowa m'magazi;
• insulin imasandukira malo ogulitsa mafuta.

Chifukwa chake, pakulakalaka kudya bwino ndi kuthana ndi kunenepa kwambiri, pang'onopang'ono munthu amathira mafuta ochulukirapo.

Glycemic index yamasamba

Kukana kutentha kwamasamba sikungakhale njira yothandizira odwala matenda ashuga, popeza glycemic index yamalonda iyeneranso kukumbukiridwa. Chizindikiro ichi chikuwonetsa momwe ma carbohydrate othamangitsidwa amasinthidwa kukhala glucose. Muyenera kudziwa kuti kukwera kwa index ya glycemic, kuthamanga kwa glucose kumakwera.

Sikuti shuga wambiri mumasamba amawonetsa GI yayikulu ya malonda, mwachitsanzo, ma beets owiritsa amakhala ndi index ya glycemic ya 65 mfundo, chifukwa yaiwisi iyi ndi 30, koma shuga mkati mwake ndiwambiri kwambiri ngakhale yaiwisi.

Sauer, kabichi wamba kapena wowiritsa ali ndi glycemic index ya 15, mumakhala shuga wambiri. Chifukwa chake, mfundo yofunika kwambiri ya kusinthanitsa kwa zakudya ziyenera kukhala kutsimikiza kwa kuchuluka kwa shuga ndi chidziwitso cha glycemic mu masamba, zonse zosaphika ndi kukonzedwa.

Zizindikiro zonsezo zikakhala zochulukirapo, ndibwino kukana masamba oterowo, ngati pali shuga pang'ono, index ya glycemic ndi yotsika, simungathe kudziletsa ndikuyamba kudya malonda mulimonse.

Kuchuluka kwa shuga mumasamba otchuka

Masamba ochepa a shuga (mpaka 2 g pa 100 g)

Masamba okhala ndi shuga mkati mwake (2.1-4 g pa 100 g)

Zakudya zamasamba ambiri (kuyambira galamu 4 g pa 100 g)

Ndi chiyani chinanso chomwe muyenera kudziwa?

Mwachilengedwe, masamba ndi zipatso zomwe zimakhala ndi shuga ziyenera kukhala pagome la munthu yemwe ali ndi matenda ashuga, koma muyenera kuyang'ana index ya glycemic ndi kuchuluka kwa shuga mwa iwo. Ndikofunikira kuphunzira mfundo za zakudya zamasamba.

Masamba obiriwira okhala ndi CHIKWANGWANI mumakhala shuga wambiri, ndipo mutha kuwapeza asanakwanitse kudya shuga wambiri. Ndikulimbikitsidwa kuwunikanso maphikidwe omwe mumawadziwa kuphika ndikuchepetsa kutalika kwa chithandizo, ngati kuli koyenera, kapena yesani kusiya.

Palibenso chifukwa choopa za shuga zomwe zimapezeka m'masamba, chifukwa ndiye gwero lamphamvu, popanda zomwe zimachitika kuti thupi lizichita bwino ndi ubongo makamaka sizingatheke. Mphamvu zotere sizikhala ndi tsogolo lanu, ndipo kuchotsedwa kumakhala kovuta kwambiri.

Kukhalapo kwa fiber mu masamba kumachepetsa GI ya malonda, kumachepetsa kuyamwa kwa shuga. Pamene, kuwonjezera pa matenda ashuga, wodwalayo amakhala ndi matenda ena, pochiza omwe amafunikira kutsatira zakudya zomwe zili ndi shuga wochepa, makamaka zakudya zopanda shuga.

Ndi ndiwo zamasamba ziti zokana shuga?

Ndi zabwino za masamba, pali mitundu ina ya zakudya zomwe zimakhala ndi shuga wambiri. Ndikwabwino kupatula masamba amtunduwu azakudya, chifukwa zimayambitsa zovuta ndi zizindikiro za glycemia komanso mavuto azaumoyo.

Masamba okoma amakhala opanda ntchito komanso oopsa, ngati simungathe kuwasiya kwathunthu, muyenera kuchepetsa kumwa.

Chifukwa chake, ndibwino kusadya mbatata, imakhala ndi wowuma yambiri, yomwe imatha kukulitsa kuchuluka kwa shuga m'magazi. Momwemonso, monga mbatata, imakhudza kaloti wa thupi, makamaka yophika. Mbewu yamizu imakhala ndi zinthu zambiri zokhuthala zomwe zimawonjezera shuga pamodzi ndi cholesterol wotsika kwambiri.

Zowonongeka pakapangidwe ndi ntchito zofunika kwambiri za amino acid zomwe zimathandiza thupi lathu kulimbana ndi zomwe zimayambitsa matenda ashuga, phwetekere. Palinso shuga wambiri mu tomato, chifukwa chake yankho ku funso ngati tomato ali othandiza ndilabwino.

Beet ili ndi index yayikulu ya glycemic, mugome la GI masamba omwe ali pafupi ndi zinthu:

1. msuzi wofewa;
2. Zikondamoyo zapamwamba zapamwamba.

Pogwiritsa ntchito beets pang'ono, palinso chiwopsezo chochuluka cha kuchuluka kwa shuga mthupi. Beets yophika imakhala yoyipa kwambiri, imawonjezera glycemia pamlingo wochepa m'mphindi zochepa, ndipo imatha kuyambitsa glucosuria mu shuga mellitus. Chifukwa chake, muyenera kuyang'ana zazomwe zili ndi shuga ndi ndiwo zamasamba zomwe tebulo lili patsamba.

Ndikwabwino kudya masamba mwanjira zawo, sitiyenera kuyiwala zamasamba azakudya zatsopano zomwe zimakonzedwa poizoni m'thupi, poizoni, zimathandizira mkhalidwe wa thupi.

Mwachitsanzo, msuzi wokoma umakonzedwa kuchokera ku mapesi a udzu winawake, chakumwa chimathandizira kutulutsa cholesterol yotsika kwambiri komanso glucose owonjezera m'magazi. Muyenera kumwa madzi a udzu winawake mukatha kuphika. Sizoletsedwa kudzaza zakumwa ndi mchere ndi zonunkhira.

Zamasamba zimadyedwa monga mbale yodyera kapena kuphatikizidwa ndi zina zophikira, saladi, sopo ndi zokhwasula-khwasula. Kuti musinthe kukoma, mutha kuwonjezera anyezi, adyo ndi zitsamba. Palibe chifukwa choganizira kuchuluka kwa amadyera omwe amamwa, sizibweretsa mavuto, koma ngati wodwala matenda ashuga alibe matenda a kapamba ndi m'mimba.

Ndi zamasamba ziti zomwe zimatha kudyedwa ndi anthu odwala matenda ashuga adzauzidwa ndi katswiri muvidiyoyi.