Ndi Mkate uti Wopanda Glycemic?
Ngati mukufuna kuchepetsa pa carbs koma simukufuna kuchotsa mkate, mumasankha bwanji mkate wochuluka? Pa chakudya chochepa kwambiri cha carb kuti mukhale ndi thanzi labwino, mkate wokhazikika uyenera kukhala woletsedwa kwambiri. Muyenera kusinthanitsa ndi mikate yapadera ya carb kapena mupange nokha, monga mkate wa ufa .
N'chifukwa Chiyani Mkate Wopangira Matenda Akulowa M'magazi Amagazi?
Njere ngati ufa wokololedwa bwino wa tirigu ndi wowuma kwambiri, ndipo wowuma amakhala ndi zingwe zazikulu za shuga.
Mavitamini m'matumba anu amayamba kuswa makompyuta otentha kukhala shuga pamene mukutafuna. Pa nthawi yomwe akufika m'mimba, mafinya ambiri atembenuzidwa kukhala shuga. Koma pali zosiyana, ndipo izi ndi zinthu zoti muzisamala pamene mukugula mkate.
Zimene Mungayang'ane Pogula Mkate
- Zakudya zochepa "Zopindulitsa" Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi Kuti mupeze makhabohydrate othandizira, chotsani zitsulo kuchokera ku mavitamini onse. Ichi ndi sitepe yofunika kwambiri pakuwona zotsatira za chakudya pa magazi a shuga (momwe glycemic ndi). Ngati mukuwerengera ma carbu , muyenera kuwerenga malembawo ndikuwona kuti mumadya makapu ambiri. Koma ngakhale simusamala kuchita kuwerengera, yang'anani mikate yochepa kuti mudziwe zambiri zomwe zimakhala ndi kagawodidirate.
- Mkate Wochepa: Mwachiwonekere, magawo ang'onoang'ono kapena ochepa thupi amapatsa makapu pang'ono, chifukwa ali ndi zinthu zochepa. Komabe, samalani ndi mkate wochepa kwambiri (womwe nthawi zambiri umatumizidwa) monga izi zingakhale zofanana ndi mkate wamba nthawi zonse.
- Mitundu Yambiri ya Fiber: Zakudya zina zotengera zowonjezerapo zowonjezera mu mkate, kuchepetsa zakudya komanso zakudya zamagazi. Komabe, zowonjezera zambiri sizikutanthauza kuti shuga ya magazi imakhala yochepa kwambiri, ngati chingwecho chimangowonjezera kuzipangizo zina, osati kukhala m'malo mwa starch. Kachiwiri, chotsani zitsulo kuchokera ku mavitamini onse kuti muzimvetse izi.
- Zojambula Zobiriwira, Zobiriwira: Mbewu yabwino kwambiri ya tirigu kapena mbewu zina ndizomwe zimakhalira, mwamsanga wowuma amatha kukhala shuga. Pakhala kuyesayesa ndi opanga mkate kuti apange 100 peresenti ya mkate wa tirigu wosavuta, ndi maonekedwe omwe ali ngati mkate woyera. Vuto ndilokuti mkate umenewu nthawi zambiri umakhala ngati mikate yoyera. Mbali inayi, mkate ndi mowonjezereka-zolembedwera, nthawi zambiri, sizidzakhala zochepa. Mkate wabwino kwambiri wa cholinga ichi uli ndi zidutswa zooneka za tirigu, monga momwe ena amathyola mkate wa tirigu.
- Mbewu Yotupira Yambewu: Palibe kafukufuku wochuluka pa izi, koma umboni wina woyambirira umawonetsa kuti zinamera mkate wa tirigu sizimayambitsa msanga wa magazi ngati chakudya chokhazikika. Komabe, zimamera mbewu sizitsulo zonse, monga malemba ena a mkate, choncho werengani malemba mosamalitsa ngati akudzinenera kuti ali ndi zida zambiri komanso otsika kwambiri " net carbs ".
- Mapuloteni Apamwamba : Zakudya zina zimagwiritsa ntchito tirigu wambiri m'malo mwa tirigu wonse. Popeza kuti gluteni ndi mapuloteni mbali ya tirigu, mikate iyi ikhoza kukhala mabetcha abwino pokhapokha mutakhala ndi vuto la gluten.
- Mkate wa Sourdough: Chakudya cha Sourdough chawonetsedwa mu phunziro limodzi kuti likhale ndi vuto laling'ono kusiyana ndi mkate wamba.
Nanga Bwanji Mkate Wowala?
Mkate wa "Kuwala" sukhoza kukupangitsani kuunika. Mikate yowala imakhala ndi zakudya zochepa kuposa zomwe zimakhalapo nthawi zonse, koma izi zingatheke mwa kungowonjezera mpweya wambiri ndikupanga magawo ang'onoang'ono. Komano, "mikate yopepuka" ina ndi yotsika m'matumba kuposa nthawi zonse. Mwachitsanzo:
- Gawo limodzi la Oroweat 100 peresenti ya mkate wa tirigu wonse amalemera magalamu 38 ndipo ali ndi magalamu 17 a makapu, 3 omwe ali ndi mchere, ndi makilogalamu 100.
- Gawo limodzi la Orowheat Kuwala 100 peresenti mkate wonse wa tirigu umakhala wolemera magalamu 23 ndipo uli ndi magalamu 9 a zamoyo zonse, 3.5 zomwe zimakhala ndi fiber, ndi makilogalamu 40.
- Pankhaniyi, ndalama zochuluka zamakono zimangokhala kupanga magawo ang'onoting'ono, koma zikuoneka kuti zakhala zikugwiritsidwa ntchito m'malo mwake.
Carb Tortillas Angakhale Malo Ambiri
Mwinamwake zabwino kwambiri zamalonda mkate cholowa mmalo ndi otsika kwambiri carb tortilla. Iwo ali oyenera mtengo, ndipo malo ambiri ogulitsa zakudya amakhala nawo. Lembani, muzigwiritsire ntchito ngati galu wotentha kwambiri, kapena ngati maziko a pizza. Ngati sitolo yanu sichimawanyamula, ingapezeke pa intaneti, monga:
- Ma Carb Balance Tortillas pa Amazon: magalamu 4 a carbu (13 magalamu onse, 9 gm)
- Maria ndi Ricardo Low-Carb / Low-Fat Tortillas ku Amazon: 3 magalamu a carbu yochuluka (magalamu 10 okwana, magalamu asanu ndi awiri)
- Mama Lupe's Low-Carb Tortillas pa Amazon: 3 magalamu a carbu wathanzi (magalamu 7 okwana, magalamu a 4 magetsi)
Mkate Uyenera Kupewa
- Bagels ndi Rolls: Bagels ndi ma rolls nthawi zambiri amanyenga, chifukwa akhoza kukhala ndi chakudya chambiri, chachitatu, kapena chinayi. Iwo sakhalanso ochuluka kwambiri kuti akhale 100 peresenti ya tirigu wonse. Komabe, palinso "ngongole" m'misika ina. Ngati sichoncho, kodi ndizomwe mungachite. Gwiritsani ntchito supuni kapena zala zanu kuti muchotse malo ena otetezeka a bagel osakanizidwa ndi kuzibisa kunja musanayambe kuika schmear kapena kugwiritsira ntchito sangweji.
- Mkate Wofewa: Chakudya chofewa chimapangidwa kuchokera ku zoyera ndi / kapena ufa wotsika kwambiri womwe umasanduka shuga m'thupi mwamsanga.
- Mkate Wokoma: Mkate uliwonse wokhala ndi shuga wambiri umapewa, koma mkate wambiri pamsika umapangidwa ndi shuga pang'ono. Malamulo abwino ndi kupewa mkate pamene chimodzi mwa zinthu zisanu zoyambirira ndizo shuga, uchi, masewesi, fructose, ndi zina zotero.
- Mkate Wosakaniza Mkate Wina: Popeza tirigu ali ndi mapuloteni ambiri kuposa mbewu zina zambiri, mikate ina yambewu monga chakudya cha gluten nthawi zambiri imakhala yapamwamba kwambiri kuposa zakudya zopangidwa ndi tirigu.
> Zotsatira:
> Najjar, AM, Parsons, PM, ndi al. "Zimakhudzidwa kwambiri ndi ingestion ya mikate yosiyanasiyana ya magazi m'magazi, insulini ndi incretins akutsatira chakudya choyamba ndi chachiwiri." Mankhwala ndi Zakudya Zamankhwala . Vol. 101, No. 3 391-398 (2009).
> Najjar, AM. "Zotsatira za Zakudya Zowonongeka Zomwe Zimayambitsa Mitundu ya Shuga ya Metabolism ku Overweight ndi Obese Adults." University of Guelph, December 2009
> USDA National Nutrient Database ya Standard Reference, Release 21.
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