Ngati mwakhala mukuwerenga za ma carb ndi zakudya zochepa, mukhoza kudabwa ndi malangizowo omwe akunena kuti ndi bwino kudya mbewu zonse. M'nkhani yathu yokhudzana ndi chakudya chokwanira , timafotokozera zopangidwa ndi ufa (inde, ngakhale ufa wonse wa tirigu) monga kukupera mofulumira monga shuga ena. Kotero ndi chiyani chomwe chiri, apa?
Kufunika kwa Chakudya Chake Chakudya vs. Zotsatira pa Msuzi wa Magazi
Kwa anthu omwe amavomereza bwino kudya zakudya zochepa, ndikofunika kuthetsa kufunika kwa zakudya kuchokera ku zotsatira pa shuga la magazi.
Kwa wina yemwe (sankhani kuti adziwe zinthu zofananako): zogwirizana ndi shuga, prediabetic, mtundu 2 wa shuga, insulini wosagwira, kapena ali ndi kagayidwe ka maselo, kusunga magazi m'magazi ndizofunika kwambiri pa thanzi. Mwanjira imeneyo, sizowoneka mosiyana ndi chikhalidwe chilichonse chomwe chimapatsidwa ndi zakudya-tradeoffs ziyenera kupangidwa. Wina yemwe amadwala tirigu, mwachitsanzo, akhoza kudya zakudya zoyenera, zowononga popanda kuvulaza thupi lawo. Momwemonso munthu angayesetse shuga yolimba ya magazi imene ili pafupi kwambiri ndi momwe ingathere.
Ndizowona kuti ufa wonse wa tirigu ndi wochuluka kwambiri kusiyana ndi kuyeretsa ("woyera") ufa. Ngati mulekerera shuga bwino, mosakanikirani kusankha chakudya chokwanira 100%; lili ndi mchere wambiri ndi mitundu yonse ya zakudya. Koma tirigu ndi mikate yoyera zonse zimakhudza kwambiri shuga, zomwe zikutanthauza kuti mungakhale mukudya supuni yaikulu ya shuga.
Njira inanso yonena izi ndi yakuti mkate wambiri uli ndi chiwerengero chokwanira kwambiri cha glycemic index. Koma, ngati mungapeze mkate umene umakonzedwa kukhala wochepa muzakudya, izi zingakhale bwino kusankha chakudya chochepa. Zakudya zapaderazi nthawi zambiri zimalowetsamo mchere wambiri wa tirigu.
Dziwani kuti ngati simukupera tirigu tirigu, mumakhala bwino. Zimatengera thupi kwa nthawi yaitali kuti imire, choncho sizimapangitsa kuti magazi azikhala ndi shuga. M'mawu ena, "mbewu" zonse zimayenera kukhala "zokwanira" zikadyedwa.
Popeza matupi osiyanasiyana amatha kusamalira shuga kwambiri, nkofunika kuti mulowe muyezo wokhala ndi makapu abwino . Anthu ena amachita bwino ngati atakhala kutali ndi ma carb mwamsanga. Ena akhoza kudya pang'ono. Kwa anthu omwe samayang'anitsitsa magazi awo shuga ndi kanyumba kaye, zilakolako za carb ndi kulemera kwapakati ndi zizindikiro ziwiri zomwe zimayambitsa magazi m'magazi ambiri. Ena angamve ngati "akuwongolera" kapena atatopa.
Palibe zakudya zambewu zomwe simungapeze mu zakudya zina zambiri. Zakudya zambiri zophika zimatha kupangidwa kuchokera ku zakudya zokhala ndi zakudya zokoma komanso zakudya zopanda mphamvu, popanda shuga m'magazi (komanso kuwonjezereka kwa insulini). Zonse zomwe zinanenedwa, pali zosankha zabwino ndi zoipa pofufuza mkate, malinga ndi ma carbu. Nazi momwe mungapezere mkate wathanzi, wotsika kwambiri .
Zindikirani Zoonjezereka: Maphunziro omwe onse omwe amapindula ndi umoyo wa mbewu zonse akufanizira kudya zakudya zonse kumadya tirigu woyengedwa, osadya tirigu konse.