Phunzirani kugwirizana pakati pa zakudya zochepa za carb ndi shuga la magazi
Zakudya zochepa kwambiri za carb zimagwirizana ndi kusakaniza shuga wa magazi (magazi a shuga). Pambuyo pa kulemera kwa thupi, timadya chakudya chochepa cha carb kuti shuga lathu la magazi likhale lokhazikika komanso lokhazikika. Kuti mumvetsetse mgwirizano, ndizofunikira kuti mudzidziwe nokha mmene thupi limayendera shuga m'magazi omwe amatha kusintha komanso kuyang'ana momwe zimasinthira pakakhala vuto, monga odwala shuga.
Kodi Zakudya Zamadzimadzi Zimakhudzana Bwanji ndi Katundu wa Magazi?
Zakudya zamasamba zimakhala ndi chirichonse ndi magazi a shuga. Zakudya zonse ndi zakudya zam'madzi - kaya mpunga, odzola nyemba, kapena mavwende - amaswa kuti asakhale ndi maswiti ochepa m'matupi athu omwe amatembenukira ku shuga chifukwa cha mankhwala. Izi ndi zomwe zimachititsa kuti shuga lathu liziwoneka. Zakudya zam'madzi mu zakudya zowonjezera (mbatata, mkate) ndizomwe zimangokhala ndi mitsempha yaitali ya shuga, yomwe imatha msanga komanso imayambitsa shuga.
Kodi Mitundu Yathu Imachita Chiyani Pamene Magazi Athu Amagazi Ndi Aakulu?
Pamene shuga lathu la magazi limakwera, thupi lathu limayankha mwa kutseka insulini kuti ikhale yolimbitsa thupi. Shuga imachotsedwa m'magazi ndikusanduka mafuta; Ntchito yayikulu ya insulini ikuthandizira kusungira shuga wambiri m'magazi monga mafuta. Odwala matenda a shuga sangathe kuyeza shuga ya magazi pamene njira yothetsera chakudya ku mphamvu ikuchitika. Pamene shuga ndipamwamba, mphamvu ya maselo m'zipinda zopangira insulini imatha.
Ziphuphu zimagonjetsa chifukwa cha kuchepa kwa insulini komanso ma insulini amakhala pamwamba, monga shuga wa magazi. Pakapita nthawi, ziphuphu zimawonongeka kwina ndipo ntchito zina za thupi zimakhudzidwa monga mitsempha yowuma, pakati pa matenda ena.
Kodi Ndizovuta Zotani Zopangira Magazi?
Komabe, kwa anthu ambiri, ndondomeko iyi yamagetsi imayenda bwino.
Nthawi zina, anthu amafika pambali pa moyo wawo pamene akuyenda bwino (kapena sikugwira ntchito bwino kuyambira ubwana). Izi zimatchedwa insulin kukana , ndipo chimodzi mwa zotsatira zake ndi chakuti mumakhala magazi ambiri pamene thupi limayesa kwambiri kuti libweretse shuga. Pamene insulini ili pamwamba, phindu lolemera ndilofunika, popeza ntchito yaikulu ya insulini ndi yosungirako mafuta. Mosiyana ndi zimenezi, anthu omwe ali ndi matenda othamanga kwambiri a insulin amatha kulemera thupi pa zakudya zochepa.
Kusunga magazi m'thupi kumakhala ndi ubwino wina wathanzi, monga kupewa matenda a mtima ndi shuga. Ngakhale anthu omwe sali ndi matenda a shuga amakhala ndi chiwopsezo cha matenda a mtima komanso amakhala ndi magulu akuluakulu a m'magazi.
Nanga bwanji za Index ya Glycemic? Kodi Izi Sizothandiza Kusiyanitsa "Carbs" Yabwino ku "Carbs" Zoipa?
Yankho la mliri wa thupi ndi thupi limakhala lofunika. Ngakhale chiwerengero cha glycemic chiri ndi zolephera monga chida , chingapereke lingaliro lovuta momwe thupi lanu lingayankhire pa chakudya chopatsidwa. Komabe, kumbukirani kuti kukula kwake ndi kofunikanso. Kudya chakudya chochepa chochepa cha glycemic carbohydrate chakudya chidzakwezabe magazi anu shuga. Ichi ndichifukwa chake anthu ambiri amavutika kuti athetse zakudya ndi zakudya zambiri potengera zakudya zochepa.
Zotsatira:
Ebbeling, Cara, Leidig, Michael, Feldman, Henry, et al. "Zotsatira za Mtolo Wochepa wa Glycemic vs Vuto Lowonjezera Chakudya Chakudya Chachikulire Achikulire." Journal ya American Medical Association . 297.19 (2007): 2092-2102.
Selwin, Elizabeth, Coresh, Joseph, et al. "Glycemic Control and Coronary Heart Disease Ngozi ya Anthu Omwe Ali ndi Matenda a Shuga." Archives of Internal Medicine . 2005. 165/16.