Kana iwe wakanga uchiverenga pamusoro petirob uye kudya kwakadzika-carb, ungangodaro unetseka pamusoro pezvose zvinorayirwa kunze uko zvinoti zvakanaka kuti udye zviyo zvakakwana. Muchikamu chedu pamusoro pezvinhu zvakakomba zve-carbohydrates , tinototsanangura zvinhu zvakagadzirwa neupfu (hongu, kunyange hupfu hwezviyo zvakakwana) sekuchera nokukurumidza sevamwe sukari. Saka chii chaicho, apa?
Nutritional Value of Food vs. Chiito paRopa Sugar
Kune vanhu vanopindura zvakanaka kune zvokudya zvakaderera-carb, zvakakosha kugadzirisa chikafu chekudya kwezvokudya kubva pamigumisiro yaro mune shuga yeropa.
Kune mumwe munhu (tora iwe sarudzo sezvaanoreva zvinhu zvakafanana): hunoziva shuga, prediabetic, Rudzi rwechipiri rwechirwere cheshuga, insulin rinopesana, kana rine zvirwere zvemagetsi, kuchengetedza ropa glucose rakagadzikana chinhu chinonyanya kukosha muupenyu. Nenzira iyo, haisi yakasiyana zvakasiyana nemamiriro ose anotarirwa nekutya-tradeoffs inofanira kuitwa. Mumwe munhu ane allergiki kune gorosi, somuenzaniso, anogona kudya kudya kwakanaka, kwakagadzikana pasina kukuvadza muviri. Saizvozvowo munhu anokwanisa kutsvaga shuga yakagadzikana yeropa iyo inenge iri pedo neyakasununguka sezvinobvira.
Ichokwadi zvechokwadi kuti upfu hwose hwegorosi huwandu hwakawandisa kupfuura kunatswa ("white") furawa. Kana iwe ukashushikana shuga zvakanaka, zvirokwazvo sarudza 100% yezvokudya zvezviyo zvakakwana; inowedzera fiber uye marudzi ose ezvimiti. Asi gorosi rose nechingwa chena zvinowanzova nemigumisiro yakafanana kune shuga yeropa, zvinoreva kuti iwe unogonawo kunge uchinge uine spoonful ye shuga.
Imwe nzira yekureva izvi ndeyekuti chingwa chikuru chine glycemic index. Kune rumwe rutivi, kana iwe ukwanisa kuwana chingwa chakanyatsogadzirirwa kuva chakakosha mumakhahydrates, ichi chinogona kuva sarudzo yakanaka yezvokudya zvakaderera-carb. Izvi zvingwa zvakakosha kazhinji zvinotsiva zvimwe fibiti kune chikamu chechikafu chegorosi.
Cherechedza kuti kana iwe usingaori zviyo zvegorosi muupfu, iwe uri nani zvikuru. Zvinotora mutumbi kwenguva yakareba kuti uzvipfe, saka hazvikonzeri sepamusoro spike muropa glucose. Mune mamwe mazwi, "zvizere" zviyo zvinofanirwa kuva zvechokwadi "zvakakwana" kana zvidyiwa.
Sezvo miviri yevanhu yakasiyana ichibata shuga zvakanyanya kana zvishoma, zvakakosha kuti zero in yako yakakwana yemakinehydrate level . Vamwe vanhu vanoita zvakanaka chero bedzi ivo vachigara kure nemakarobhi anokurumidza kupera zvachose. Vamwe vanogona kudya zvishoma. Kune vanhu vasingatarisiri glucose yavo yeropa nechitarisiko chemusha, kuda kwecarb uye kuwedzera kwemaviri ndezvimwe zvezviratidzo zvekudya nenzira iyo inokonzera ropa ravo glucose zvikuru. Vamwe vanogona kunzwa "vakasununguka vachitungamirirwa" kana vakaneta.
Hakuchina michina muzviyo zvausingawani mune zvimwe zvekudya zvakawanda. Zvimwe zvakawanda zvinobikwa zvinogona kugadzirwa kubva kunogadzirwa nemiti uye kudya kwefrixse , pasina kukwira mune shuga yeropa (uye kuwirirana kunokonzerwa ne insulin). Zvose izvo zvakati, pane zvakasarudzwa uye zvakasarudzwa zvisarudzo patinotsvaka chingwa, kubva mumaonero e carbs. Heino nzira yekuwana chingwa chine utano, chakasara-carb .
Zvinyorwa Zvekare: Zviongorori izvo zvose zvipo zvehutano zvezviyo zvakakwana zvinowanzofananidza kudya zviyo zvakakwana kudya zvokudya zvakanatswa, kwete kudya zviyo zvachose.