Ngati mukutsatira zakudya zochepa, khalani ndi shuga wochepa
Ngati mukutsatira chakudya chochepa kapena mukudwala matenda a shuga, mungakhale ndi mgwirizano wovuta ndi zipatso. Mwinamwake mwamva kuti simukusowa kudandaula kuti shuga ndi chipatso chifukwa ndi shuga wachilengedwe. Koma izi zidzadalira ngati mukutsatira zakudya zomwe zimafunika carbs kapena zomwe zimadalira chiwerengero cha glycemic kapena glycemic load.
Kudziwa kuti zipatso zomwe mwachibadwa zimachepetsa shuga zingakuthandizeni kupanga zosankha zabwino kuti zigwirizane ndi zakudya zanu.
Shuga Wachilengedwe M'Mapatso
A FDA amalimbikitsa akuluakulu kudya makapu awiri a zipatso kapena madzi a zipatso kapena theka la chikho cha zipatso zouma patsiku. Zomwe mungadye zipatso zingakhale zosiyana ngati mukutsata ndondomeko ya zakudya zochepa kapena ngati mukulepheretsa zakudya m'thupi lanu chifukwa cha matenda a shuga.
Zipatso zambiri zimakhala ndi chiwerengero chochepa cha glycemic index (GI) chifukwa cha kuchuluka kwa mitsempha yomwe ali nayo komanso chifukwa shuga wawo ndi fructose. Komabe, zipatso zouma (monga zoumba, dates, ndi cranberries zokoma), mavwende, ndi mapanaphala ali ndi GI yamtengo wapatali.
Zipatso zili ndi zakudya zambiri, ndipo ngati mukufuna kukwaniritsa chilakolako cha shuga, zipatso ndizo zabwino kwambiri. Nkhani yabwino ndi yakuti zipatso zochepa kwambiri shuga zili ndi zakudya zabwino kwambiri, kuphatikizapo antioxidants ndi zina zotere . Komabe, anthu ena amafukula ndikupanga shuga bwino kuposa ena.
Ngati muli munthu amene amamvetsera bwino zakudya zamakono, zimalimbikitsa kusamala.
Kufulumira kwa Zosakaniza mu Zipatso
Kuti mupeze njira yofulumira kuganizira za zipatso zomwe zili ndi shuga kwambiri, gwiritsani ntchito malamulowa. Zipatso zalembedwa pano kuyambira pansi kwambiri kufika pa shuga wambiri:
- Zipatso: Zambirizi ndizo zipatso zochepa kwambiri mu shuga, komanso pakati pa antioxidants ndi zakudya zina. Maimu ndi mandimu ali m'gulu lotsika kwambiri.
- Zipatso za Chilimwe: Mavwende, mapichesi, timadzi ta timadzi tokoma, ndi apricot ndizo zotsatira za shuga.
- Zipatso zachisanu: Maapulo, mapeyala, ndi zipatso zokoma za citrus monga malalanje ndi shuga wambiri. (mandimu ndi mandimu ali otsika shuga).
- Zipatso Zam'mitengo: Chinanazi, makangaza, mango, nthochi, ndi nkhuyu zatsopano zimakhala ndi shuga (guava ndi papaya ndizochepa kuposa zina).
- Zipatso Zouma: Madzulo, mphesa zoumba, apricots, prunes, nkhuyu, ndi zipatso zambiri zouma ndizoopsa kwambiri mu shuga. Cranberries wouma ndi blueberries zidzakhala zochepa, kupatula kuti shuga wambiri amawonjezeredwa kuti amenyane ndi tartness.
Pano pali kutsika kwakukulu mu zipatso zomwe zimayambira kuchokera pansi kwambiri kufika pa shuga.
Zipatso Zochepa Mu Shuga (Zochepa-Zotsatira za Carb)
- Limu (1.1 magalamu a shuga pa zipatso) ndi mandimu (1.5 magalamu a shuga pa zipatso) samadya kawirikawiri monga-ndi; iwo amatembenuzidwira kukhala madzi ndipo kenako amasungunuka. Koma inu mukhoza kuwonjezera kagawo ka madzi anu kapena kuwafinyani pa chakudya kuti muwonjezere zakudya zawo ndi tartness.
- Rhubarb : 1.3 magalamu a shuga pa chikho. Simungathe kupeza rhubarb yotsekemera, kotero yang'anani chizindikirocho musanaganize kuti mukudya chiyani ndi shuga. Koma ngati mukukonzekera nokha, mukhoza kusintha shuga yowonjezera kapena okoma.
- Apricot : 3.2 magalamu a shuga pa apricot yaing'ono. Iwo amapezeka mwatsopano kumayambiriro ndi kumayambiriro kwa chilimwe. Mukhoza kusangalala nazo zonse, khungu ndi zonse. Onetsetsani kuti muwone mbali zanu za apricots zouma, komabe, monga (ndithudi) zimakhala zowuma pamene zouma.
- Cranberries : 4 magalamu a shuga pa chikho. Ngakhale kuti ndi otsika kwambiri shuga mwachibadwa, nthawi zambiri amasungunuka akamagwiritsidwa ntchito kapena wouma, choncho samalani. Ngati mumagwiritsa ntchito maphikidwe nokha, mukhoza kusintha kuchuluka kwa shuga.
- Guavas : 4.9 magalamu a shuga pa zipatso. Mukhoza kudula ndikudya guavas, kuphatikizapo rind. Anthu ena amasangalala kuwapaka m'masamba a mchere. Ndiwo shuga wotsika shuga ku zipatso zazitentha.
- Raspberries : 5 magalamu a shuga pa chikho. Mphatso ya chilengedwe kwa iwo amene amafuna chipatso cha shuga wotsika, mukhoza kusangalala ndi raspberries m'njira iliyonse, amadya okha kapena ngati chowombera. Mutha kuwatenga mwatsopano m'nyengo ya chilimwe kapena kuwatenga chaka chonse.
- Chiwifruit : 6 magalamu a shuga pa kiwi. Ali ndi kukoma pang'ono koma kuwonjezera mtundu wokongola ku saladi ya zipatso. Komanso, mukhoza kudya khungu.
Zipatso Zokhala ndi Pansi Kupitirira Mbewu Zambiri Za Shuga
- Blackberries ndi strawberries : 7 magalamu a shuga pa chikho. Ndi shuga pang'ono kwambiri kuposa raspberries, izi ndi zosankha zabwino zokhala ndi chotukuka, mu saladi ya zipatso, kapena monga chogwiritsidwa ntchito mu smoothie, msuzi, kapena mchere.
- Nkhuyu : 8 magalamu a shuga pachisinkhu cha nkhuyu. Onani kuti chiwerengerochi ndi cha nkhuyu zatsopano. Zingakhale zovuta kulingalira kuti nkhuyu zouma za mitundu yosiyana, zomwe zingakhale ndi magalamu 5 mpaka 12 a shuga pa nkhuyu.
- Zipatso zam'mphesa : 8 magalamu a shuga pa mtengo wa zipatso. Mukhoza kudya zipatso zamtengo wapatali mu saladi kapena chokha, kusintha shuga kapena zokometsetsa zomwe mukufuna kuziwonjezera.
- Cantaloupes : ma gramu 8 a shuga pa khola lalikulu. Izi ndi zipatso zabwino zokondweretsa okha kapena mu saladi ya zipatso. Ndiwo otsika kwambiri mu shuga wa mavwende.
- Tangerines : 9 magalamu a shuga pachisinkhu cha tangerine. Ali ndi shuga pang'ono kuposa malalanje ndipo ndi ophweka ku gawo la saladi za zipatso. Zimakhalanso zosavuta kunyamula patsiku la chakudya chamadzulo ndi zakudya zopsereza, ndipo zimakhala ndi gawo lokonzekera.
- Nectarines : 11.3 magalamu a shuga mu timadzi timadzi tokoma timene timatulutsa timadzi tokoma timene timatulutsa timadzi tokoma. Izi ndi zipatso zokoma kuti zisangalale zikapsa.
- Papaya : 12 magalamu a shuga papaya imodzi yaing'ono. Iwo ali ndi shuga otsika kuposa zipatso zina zazitentha.
- Malalanje : 12 magalamu a shuga mu sing'anga lalanje. Izi ndi zabwino kuti zinyamule pamadzulo ndi chakudya.
- Uchi wa uchi: 13 magalamu a shuga pa mphete kapena 14 magalamu pa chikho cha uchi. Iwo amapanga kuwonjezera kokoma ku saladi ya zipatso kapena kudya okha.
- Yamatcheri : 13 magalamu a shuga pa chikho. Kupatsa yamatcheri atsopano ndi okondweretsa m'chilimwe, koma penyani magawo anu ngati mukuchepetsa shuga.
- Amapichesi : 13 magalamu a shuga pa sing'anga pichesi. Mungasangalale ndi iwo okha kapena m'njira zosiyanasiyana m'madzi odzola, smoothies, ndi sauces.
- Blueberries : 15 magalamu a shuga pa chikho. Iwo ali ndi shuga kwambiri kuposa zipatso zina koma amadzaza ndi zakudya.
- Mphesa : 15 magalamu a shuga pa chikho. Pamene iwo ali chakudya chokoma bwino, muyenera kuchepetsa zigawo ngati mukuyang'ana shuga lanu.
Zipatso Zokhala ndi Mipamwamba Mpamwamba Kwambiri Shuga
- Chinanazi : 16 magalamu a shuga pa kagawo. Ndizokondweretsa, koma ngati chipatso chamatentha, ndipamwamba kwambiri shuga.
- Mapeyala : 17 magalamu a shuga pa sing'anga peyala. Chipatso chozizira ichi ndi chachikulu mu shuga.
- Nthomba : 17 magalamu a shuga pa nthochi yaikulu. Amawonjezera kukoma kwambiri kudya.
- Mavwende : 18 magalamu a shuga pamtengo. Ngakhale vwende ili yotsitsimutsa, ili ndi shuga kwambiri kuposa ena.
- Maapulo : 19 magalamu a shuga mu apulo yaing'ono. Zimakhala zosavuta kutenga chakudya komanso zakudya zopanda zakudya, koma shuga woposa shuga kapena malalanje.
- Makangaza: 39 magalamu a shuga pa makangaza. Zipatso zonse zimakhala ndi shuga wambiri, koma ngati mumachepetsa gawo limodzi, pali magalamu asanu okha omwe amathandiza kwambiri.
- Mangos : 46 magalamu a shuga pa zipatso. Zipatso zotenthazi zimakhala ndi shuga wambiri.
- Prunes (66 magalamu a shuga pa chikho), zoumba (86 magalamu a shuga pa chikho) ndi masiku (93 magalamu a shuga pa chikho) ndi zouma zomwe zimakhala kwambiri mu shuga.
Zipatso ndi Zakudya Zam'madzi Ochepa
Zina mwazinthu zodzikongoletsera zochepa zogwiritsidwa ntchito, zimakhala zosiyana, malinga ndi momwe amalingalira glycemic load (South Beach, Zone), pamene ena amangoyang'ana kuchuluka kwa zimagulu ( Atkins , Protein Power).
- Zakudya zochepa kwambiri za carb: Pakadutsa 20 gm ya carbohydrate patsiku, mwinamwake mukudumpha zipatso kapena mumalowetsa kawirikawiri zinthu zina zomwe mumadya. Onetsetsani kuti mutenge zakudya zanu kuchokera ku zamasamba. Zakudya monga Atkins ndi South Beach sizimalola chipatso choyamba.
- Zakudya zochepetsetsa zochepa: Zomwe zimapatsa magalamu 20 mpaka 50 a carbs patsiku zimakhala ndi chipatso cha zipatso imodzi zomwe zimaperekedwa patsiku.
- Zakudya zopanda mafuta: Ngati zakudya zanu zimapatsa makilogalamu 50 mpaka 100 pa tsiku, mungathe kutsatira malangizo a FDA, malinga ngati mutachepetsa ena magetsi a carb.
Sikuti zakudya zonse zotsika mtengo zimachepetsa zipatso, komabe. Zakudya monga Paleo zakudya, Whole30, komanso ngakhale Weight Watcher (ngakhale sikuti chakudya chochepa carb) musaike malire pa zipatso.
Kawirikawiri, ngati mukutsatira chakudya chochepa, muyenera kudya zipatso zomwe zili ndi shuga. Pogwiritsa ntchito mndandanda womwe uli pansipa, womwe umakhala ndi zipatso zokhudzana ndi shuga, kumbukirani kuti zikhulupiliro zina ziri pa chikho pomwe zina ndi zipatso zonse.
Zipatso Zosankha Ngati Mukudwala Matenda a Shuga
Zosankha zanu za zipatso mukadwala matenda a shuga zimadalira zakudya zomwe mukugwiritsa ntchito. Ngati mukuwerengera makapu, pafupifupi 15 gm ya carbohydrate mu 1/2 chikho cha chipatso chozizira kapena zam'chitini kapena supuni 2 za zipatso zouma (monga zoumba). Koma kukula kwa zipatso zatsopano ndi mavwende ndi 3/4 mpaka 1 chikho kuti muthe kusangalala nazo zambiri.
Ngati mukugwiritsa ntchito njirayi, mukhoza kuwonjezera chidutswa cha zipatso zonse kapena 1/2 chikho cha saladi ku mbale yanu. Ngati mukugwiritsa ntchito ndondomeko ya glycemic kuti mutsogolere zosankha zanu, zipatso zambiri zimakhala ndi chiwerengero chochepa cha glycemic index ndipo zimalimbikitsidwa. Komabe, mavwende, mananali, ndi zipatso zouma zili ndi phindu laling'ono pa ndondomeko ya GI.
Mawu Ochokera
Mukhoza kupanga zosankha zabwino za zipatso kuchokera pa zakudya zomwe mukutsatira. Ngati muli ndi matenda a shuga, mungafunse dokotala kapena adokotala olembetsa kuti akuthandizeni kupanga ndondomeko yodyera yomwe imaphatikizapo zipatso bwino. Pamene mukulepheretsa shuga, chipatso ndibwino kuti mukhale ndi chilakolako chokoma kuposa momwe mungasungire zakumwa zopatsa shuga, malinga ngati mukusunga magawo.
> Zotsatira:
> Zipatso. Association of American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/fruits.html
> Zipatso. SelectMyPlate.gov USDA. https://www.choosemyplate.gov/fruit.
> USDA Chakudya Chakumasulira Zina. USDA. https://ndb.nal.usda.gov/ndb/search/list.