Kubvisa michero kubva pane zvokudya zvako hakusi kungofanana chete-hazvina kuchenjera
Panofanira kunge pasina chido kwandiri, chiremba wehutano hwevanhu vose, kukuudza kuti chibereko-chaiye, chibereko chose mumamiriro ayo-chiri chakanakira iwe, nokuti pane mukana wakaisvonaka vabereki vako vatoita kare kare. Uye vabereki vavo vangangodaro vakaitawo saizvozvo.
Zvinosuruvarisa, isu tiri vakanaka kwazvo pakuparidzira pseudo-kuvhiringidzika pamusoro pezvokudya uye hutano hwakatakwanisa kuwana nutty pamusoro pezvibereko.
(Nutswe, nenzira, zvibereko, uye zvakakunakira iwewo-asi iyo inogona kuva hurukuro kune rimwe zuva.) Shamwari dzangu dzinoremekedzwa zvikuru uye ndinowanzochema mari yakawanda yekuda kudzoka zvakare-zvakare uye zvakare-izvo zvatagara takaziva nezvekudya, panzvimbo yekupa simba redu kuti tidzidze zvatisati taziva, uye zvichida zvakanyanya kukosha, kuisa zvatinoziva kuti tishandise zvakanaka.
Iyo Yakakanganiswa Tale Yezvibereko uye Index yeGlycemic
Kunzwisiswa kwevoruzhinji kwehutano hwehutano hwemichero inoshandiswa kwezvibereko kwakawira muGroundhog Day yakadaro quagmire nokuda kwezvikonzero zviviri. Kutanga, kutanga kwekunopera kwema1990, nekuenderera mberi kuma1900s, zvakapoteredza chikwata chekufarira muAtkins 'kudya , kunyanya kucherechedza glycemic index yakaputika. Kunyange zvazvo rondedzero pachayo, uye iyo yakakosha glycemic load, inokosha zvikuru muyesa yesayenzi, kushandiswa kwavo sechiratidziro chechimiro chekudya kunovaka muviri kwakange kusina kunaka, uye chiratidzo chekusingaperi kwekutsvaga kutsvaga zvigori zvesirivha uye zvinopisa.
Kana iwe uri kushamisika, izvi hazvisi kungoongorora kwangu; muumbi wehurukuro yeglycemic ishamwari uye shamwari yepedyo, uye anobvumirana.
Mune chiitiko chipi zvacho, kufungisisa neyo glycemic index seyechokwadi chezvokudya kuti chivatonge zvose zvakaderedza fate yemabhuku ezvokudya zvefad akavakirwa zvachose pamatricri, zvichida zvikuru kupfuura yeGI Diet .
Munzvimbo dzose dzakadaro dzisina kunaka, michero yakabviswa kubva pakudya, kunyanya panguva yezvivimbiso zvekurasikirwa kwekureruka kwepamusoro, nekuda kwechikamu chayo chepamusoro glycemic index. Kubviswa kwezvibereko mubasa rekureruka kwekurema kana kudzivirirwa kwechirwere cheshuga chechipiri chakanga chiri nguva dzose chisina kuipa uye chakashata, asi vanyori vezvokudya vane fad vadzidzisi pakuita sarinzwi rinzwi rezvesayenzi-uye mabhuku anotengeswa sehokupfuki shoma-glycemic.
Kuenzanisa maAples nemaOrange
Takanga tangobva kubuda kubva kuGI boondoggle apo kubudiswa kwefructose kwakabata mafungiro evanhu, anenge makore gumi akapfuura. Ikutarisa pamusoro pezvakaipa zve fructose yakawanda zvakaberekwa nepamutemo. High-fructose hurasi yehusi yakanga yaparadzirwa mukati mekudya kwekudya seimwe sarudzo (alternate from sugar cane or beet) nekuda kwekudhura kwayo kuduku kune vanogadzira uye kukwanisa kwayo, kugoverana nevakawanda kana kwete yose inotapira, kuti iwedzere kudya.
Pakanga pane, zvisinei, matambudziko matatu nekugadziriswa kwefructose, uye kuenderera mberi kwekuda kupomera matambudziko ose ezvokudya pamushuga chiratidzo cheivo. Yokutanga yakanga iine hyperbole: Apo huwandu hwehuga hwakawedzerwa (chero shuga) hukukuvadza isu, kukakavara kwekuti shuga muhuwandu uye fructose zvakanyanya "zvakashata" kana kuti "chepfu," pasina kufunga nezvemazi, zvakanga zvisina kururama uye zvinotsausa.
Chechipiri, kudyidzana kwe-high-fructose hurasi yezviyo ye fructose yakanga yakatsausa zvakafanana. Sezvakaita sucrose, high-fructose yehusi yehusi inosanganiswa zvose fructose uye glucose; iyo shuga mbiri dzakasiyana zvakasiyana pane zvose zvakasanganiswa uye utano hwehutano.
Dambudziko rechitatu ndiro musoro wedu nhasi. Yakareba kare isati yazivikanwa sechikamu chesimbe ye-high-fructose yegorosi, fructose yaizivikanwa zvikuru se "michero yehuga." Fructose, chaizvoizvo, mukuru kana kuti kunyange shuga muzvibereko zvizhinji. Dambudziko iri apa rakajeka uye rinofanotaurwa. Kana fructose yakanga ine chepfu, uye michero yaive ichiendesa motokari kwayo, zvino kudya michero kunofanira kuva yakaipa kwatiri.
Masayendisiti akanganisa fructose hazvirevi kureva kubvisa chibereko nekubatana, asi vakaita.
Asi kana kudya michero kwaive nenzira yakaipa kwatiri, zvingava zvakaipa kwatiri nenzira dzinodarika shuga (fructose kana imwe) yakaipa kwatiri, uye nzira iyo yakakwirira-glycemic kudya zvakashata kwatiri, iyo yakawedzera panjodzi yekurema, insulin kushorwa, uye rudzi rwechipiri chirwere cheshuga.
Ichokwadi ndechokuti kudya nguva dzose kwechibereko chakazara kwave kwenguva refu ichibatanidzwa pamwe chete nemigumisiro yakasiyana. Iyo yose michero yave ichireba kwenguva refu muzvokudya zvine chokuita nekurema kwekureruka nekudzivirira kuyerwa, uyewo hutano hwakanaka hupenyu hwose. Zvibereko zvave zvichiratidzwa kuti zvinodzivirira chirwere cheshuga.
Icho uchapupu hwokuti kudya chibereko chakazara kwete chete kusava nekudarika kweshuga yakawedzerwa , asi kunyatsodzivirirwa pamusoro pavo kwave kwenguva refu yakasimba. Ichangobva kusimba yakanyanya kusimba, yakasimbiswa nemigumisiro yekuongorora kwegore-zhinji kwevanhu vane mamiriyoni makumi mana vekuChinese, yakabudiswa mu PLOS Medicine . Nguva dzose kudya kwezvibereko pakati pevaya vasina chirwere cheshuga pachiyero chekutanga kunobatanidza nekuderedza kukuru kunowanikwa mudambudziko rekurwarisa chirwere cheshuga. Kazhinji kushandiswa kwezvibereko pakati peavo vane chirwere cheshuga kwakabatanidzwa nekukanganiswa kwakakosha mumwero wekutambudzika kana kufa kusati kwasvika.
Funga nezveAll Package
Pane zvakawanda zvezvibereko zvakawanda kupfuura fructose. Izvo pamwe nehuwandu hwakawanda hwezvinhu zvinovaka muviri, michero yakawanda inongorongedza mhepo yefiber. Fiber iri kuzadza, zvakajeka koriori-isina, uye inogona kubatsira kubatsira kugadzirisa shuga yeropa uye insulin. Nokuti jisi yemichero inopedza fiber uye masimbi, inotadza kusazadza, uye inowedzera kubudiswa kwe fructose, haina kugovana zvikwereti zvemubereki wayo, uye kudya kunofanira kunge kusingakwanisi.
Zvose zvibereko ndezvokudya zvepamusoro mune zvakanakisisa zvekudya kwehupenyu hurefu uye hupenyu hwose. Zvose zvinowanikwa muchero zvinodzivirirwa pakuneta uye chirwere cheshuga zvakafanana. Ichokwadi pamusoro pezvibereko chiyeuchidzo chokuti kugovera mitezo chero ipi zvayo yakagadzirwa kana chivigiro kunogona kuvhara utano hwehupenyu hwose huwandu hwehuwandu hwenyama yakadaro. Izvo zvinoshandiswa zvinoshandiswa mu blueberries, mune mamwe mazwi, i blueberries.
Vabereki vako vakanga vakarurama: Zvibereko zvechokwadi zvakakunakira iwe. Zvakanaka chaizvo kwauri. Isu tinofanira kunyatsobvuma kuti kamwe uye kwenguva dzose, uye tifambire mberi.