Dzidza kubatana pakati pekudya-carb uye shuga yeropa
Kudya-carb zvikafu zvose zvinenge zvichienzanisa kusanganiswa kweropa (ropa glucose) mazinga. Kunze kwekurasika, tinodya kudya kwakadzika-carb kuchengeta shuga yedu yeropa yakakwana uye yakasimba. Kuti unzwisise zvakakwana kuwirirana, zvinobatsira kutanga kutanga uzive uye kuti muviri unoita sei shuga yeropa muhurumende yakarongeka uye kunyange kutsvaga kuti zvinoshanduka sei pane dambudziko, rakadai sevanhu vane chirwere cheshuga.
Ko Carbohydrates Inobata Sei Neropa Glucose?
Carbohydrates ane zvinhu zvose uye neropa rega. Zvokudya zvose zvine carbohydrate - ingava rizi, jelly nyemba, kana vhuta - inoputsika kuva mashuga mashoma mumitumbi yedu inoshanduka kuva glucose kuburikidza nemagetsi emagetsi. Iyi ndiyo nzira inokonzera ropa redu glucose kuti riwedzere. I- carbohydrate muzvokudya zvakawanda zvepasita (mbatata, chingwa) inongova chengetani yemaketani akareba eglucose, iyo inopera nokukurumidza uye inokonzera shuga yeropa.
Ndezvipi Miti Yedu Inoita Kana Ropa Sukari Rakakwirira?
Apo shuga yedu yeropa inokwira kumusoro, muviri wedu unopindura nokuvhara insulin kuti igadzikane. Shuga inobva yabviswa kunze kweropa ndokushandurwa kuva mafuta; insulini inonyanya basa iri kuita kuti kuchengetwa kwehuga huwedzere muropa sehutu. Vanorwara nechirwere cheshuga havakwanise kuenzanisa shuga yeropa apo nzira yekushandura zvokudya kune simba inoitika. Kana ushuga hukwirira, kukwanisa kwemasero mupascre kuita insulini inowira pasi.
Ivhapreas inopfuurira pamusoro pekushayikwa kwe insulini uye insulini inoramba yakakwirira, sezvinoita shuga yeropa. Nokufamba kwenguva, pancreas inokuvadzwa zvachose uye mamwe mabasa emumuviri anokanganisa zvakadai sekuomeswa kwemidziyo yeropa, pakati pemamwe zvirwere.
Ndezvipi zvinetso neRopa Sugar Going Up?
Zvisinei, kune vanhu vazhinji, urongwa hwemagetsi hunoshanda zvakanaka.
Dzimwe nguva, kunyange zvakadaro, vanhu vanosvika pane imwe nzvimbo muupenyu hwavo kana zvichinyangarika (kana zvisingashande zvakanaka kubva paucheche). Izvi zvinonzi insulin kushorwa , uye imwe yemigumisiro ndeyokuti inotanga kuve neine insulin yakawanda muropa sezvo muviri unoedza zvakaoma uye zvakaoma kuunza shuga pasi. Apo insulini yakakwirira, kuwedzera kuwanda kunowedzera, sezvo basa guru re insulini yakawanda. Kusiyana naizvozvo, vanhu vane high insulin mizinga vanowanzokwanisa kuderedza uremu pazvokudya zvakaderera-carb.
Kuchengeta ropa rekuisa ropa rinowanzove nezvimwe zvirongwa zvehutano, zvakadai sekudzivirira kwepfungwa yemwoyo uye chirwere cheshuga. Kunyange vasiri vetachiona diabhesi vane huwandu hwehutano hwemwoyo hunokonzerwa nehuwandu hwemashuga eropa.
Ko Zvakadini neIndaneti YeGlycemic? Izvozvo Hazvibatsiri Kusiyanisa "Zvakanaka" Carbs kubva "Zvakaipa" Carbs?
Mhinduro yeglycemic yemuviri kune glucidhyrate inokosha. Kunyange zvazvo iyo glycemic index ine zvisingakwanisi sechigadzirwa , inogona kupa pfungwa yakaipa yekuti muviri wako ungapindura sei pane zvokudya zvakapiwa. Zvisinei, yeuka kuti kushumira hukuru kunokosha zvakare. Kudya zvakakwana zvepasi zvakanyanya glycemic carbohydrate zvokudya zvicharamba zvichiwedzera ropa rako glucose. Ichi ndicho chikonzero vanhu vazhinji vanoona zvakajeka kungogadzirisa kudya neine zvakawanda zvekhabhohydrates nekutevera kudya kweka-carb.
Sources:
Ebbeling, Cara, Leidig, Michael, Feldman, Henry, et al. "Migumisiro yeMutoro Wakadzika-Glycemic vs Low-Fat Zvokudya Muvamwe Vechiduku Vakuru." Nyaya yeAmerican Medical Association . 297.19 (2007): 2092-2102.
Selwin, Elizabeth, Coresh, Joseph, et al. "Glycemic Control uye Coronary Heart Disease Njodzi Yevanhu Vasina Chirwere cheshuga uye Vasina." Archives of Internal Medicine . 2005. 165/16.