Low-Carb Zvibereko Nezvakanakisa uye Muzinga Wakawanda

Kana uri kutevera kudya kwakadzika-carb, tambira kune zvibereko zviduku-shuga

Kana iwe uchitevera zvokudya zvakaderera-carb kana uri kurarama nechirwere cheshuga, unogona kuva neukama hwakaoma nemichero. Iwe unogona kunge wakanzwa kuti haufaniri kunetseka pamusoro pehuwandu hwehuga huri muchero nokuti hunofungidzirwa sehuga chaiwo. Asi izvozvo zvichavimba kana iwe uri kutevera kudya kunotakura carbs kana imwe inotsigira glycemic index kana glycemic load.

Kuziva kuti zvibereko zvipi zviduku zvakaderera mune shuga zvinogona kukubatsira kuita sarudzo dzakanaka kufanana nekudya kwako.

The Sugar Sugar in Fruit

Iyo FDA inokurudzira vanhu vakuru kuti vadye makapu maviri emichero kana jisi yemichero kana hafu yekapu yemichero yakaomeswa zuva nezuva. Iko michero yakawanda yaunodya ingave yakasiyana kana iwe uri kutevera chirongwa chakashata chekudya-carb kana iwe uri kudzivirira makhahydrates muhutano hwako nekuda kweshuga.

Michero yakawanda ine yakaderera glycemic index (GI) nekuda kwehuwandu hwefibhi iyo ine uye nekuti shuga yavo inowanzo fructose. Zvisinei, michero yakaomeswa (yakadai semafuta akaomeswa, mashizha, uye cranberries inotapira), mavhoni, uye pineapples vane chimiro cheGI chinokosha.

Zvibereko zvine zvizhinji zvekudya, uye kana uchida kukwanise shuga yekushuga, michero ndicho chisarudzo chakanakisisa. Nhau dzakanaka ndeyokuti michero yakaderera mune shuga ine zvimwe zvakanakisisa zvekudya, kunosanganisira antioxidants nezvimwe zvinomera . Kune rumwe rutivi, vamwe vanhu vanochera uye vanogadzira shuga nani kupfuura vamwe.

Kana iwe uri mumwe munhu anopindura zvakanaka kune zvakaderera-mutoro, unobhadhara kuva wakangwarira.

Kurumidza Kuona nezveShuga Muzvibereko

Kuti uwane nzira yekukurumidza kufunga pamusoro pezvibereko zvipi zvakaderera mune shuga, shandisa mitemo iyi yegumbo. Zvibereko zvakanyorwa pano kubva pasi kusvika kusvika kune zvakakosha zvehuga:

1. Maoriro: Izvi zvinowanzo zvibereko zvakaderera mune shuga, uyewo pakati pepamusoro-soro mune zvinopesana nehutachiona uye zvimwe zvinovaka muviri. Lemon nemarimu zviriwo muboka rakaderera.

1. Zhizha Zvibereko: Mavhoni, mapeaches, nectarines, uye apricots ndeyekupedzisira mune shuga-kurongeka.
2. Zuva Rwakava Zvibereko: Maapuro, mapeari, uye zvinotapira zvinotapira zvakadai samaarangi anoenzaniswa neshuga. (mandimu uye limes zvakaderera mune shuga).
3. Tropical Zvibereko: Ananas, mapomegranates, mangoes, bhanana, uye maonde matsva akareba muhuga (guava uye papaya zvakaderera kupfuura mamwe).
4. Zvibereko Zvakakangwa: Mazuva, mazambiringa akaomeswa, apricots, prunes, maonde, uye mamwe akawanda mashizha akaomeswa akawandisa zvikuru muhuga. Cranberries yakoma uye blueberries ingadai yakaderera, kunze kwekuti shuga yakawanda inowedzerwa kurwisa tartness.

Heino zvakadzika kupinda mumichero kubva pane zvakaderera kusvika kune yakakwirira mune shuga.

Zvibereko Zvishoma muSuar (Low-Carb Zvibereko)

• Lime (1.1 gramu ye shuga nemichero) nemon (1.5 gramu yehuga nemichero) hawanzodyiwa se-is; iyo inowanzoshandurwa kuva juice uye inotapira. Asi iwe unogona kuwedzera rutivi rwemvura yako kana kuti kuvanyengedza pane zvokudya kuti uwedzere michero yavo uye tartness.
• Rhubarb : 1.3 gramu yehuga pamukombe. Iwe haunzwisisike kuwana rhubarb isinganzwisisiki, saka chengeta iyo mavara asati wafunga kuti chii chauri kudya chiri pasi mu shuga. Asi kana iwe ukazvigadzirira iwe pachako, unogona kugadzirisa huwandu hwehuga hwakawedzerwa kana kunakidza.
• Apricots : 3.2 gramu yehuga pamapricot maduku. Iko inowanikwa yakachena mumagumo uye pakutanga kwezhizha. Iwe unogona kunakidzwa nazvo zvose, ganda uye zvose. Iva nechokwadi chekutarisa zvikamu zvako zveapricots akaomeswa, zvisinei, se (zvechokwadi) dzinopera kana dzakaoma.

• Cranberries : 4 magamu e shuga pamukombe. Kunyange zvazvo yakanyanya kwazvo muga shuga, kazhinji inotapira kana yakashandiswa kana yakasvava, saka nyanya. Kana ukashandisa mumapapiro iwe pachako, unogona kugadzirisa chiyero cheshuga yakawedzerwa.
• Guavas : 4.9 magamu ega shuga nezvibereko. Iwe unogona kukanda uye udye guavas, kusanganisira rind. Vamwe vanhu vanofarira kunyorera mumashizha ane salty. Izvo zvakasvibirira shuga kune zvibereko zvinotyisa.
• Raspberries : 5 gramu ye shuga pamukombe. Chipo chechisiki kune avo vanoda chibereko cheshuga chepasi, unogona kunakidzwa nemajukisi munzira dzose, inodyiwa pachavo kana kuti sechingwa kana chigunzva. Iwe unogona kuatora iwo mutsva muzhizha kana kuti ugovawana iwo mazhenje gore rose.

• Kiwifruit : 6 gramu ye shuga pa kiwi. Vane unhu hwakanaka asi kuwedzera ruvara rwakanaka kune saladhi yemichero. Uyewo, unogona kudya ganda.

Zvibereko Zvine Zvishoma kusvika Pakati Pezinga Mazinga eShuga

• Nhamba yakasviba uye uswa maruva : 7 magamu e shuga pamukombe. Neine shuga shomanana kupfuura raspberries, izvi zvinosarudzwa zvakanakisisa zvechingwa, mumuchero wemichero, kana sechinhu chinoshandiswa mu smo smoothie, sauce, kana dessert.
• Maonde : 8 magamu ega shuga nemadhimu emuonde. Cherechedza kuti chiyero ichi chemaonde matsva. Zvingava zvakaoma kutarisa maonde akaomeswa emhando dzakasiyana-siyana, iyo inogona kuva 5 kusvika ku12 gramu yehuga nemuonde.
• Muchero : 8 gramu we shuga pamashizha emuzambiringa wehafu. Iwe unogona kunakidzwa mazambiringa mazambiringa matsva mumuchero wezvibereko kana uri woga, kugadzirisa chiyero cheshuga kana kunakidza iwe unoda kuwedzera.
• Cantaloupes : 8 gramu yehuga pamusana pemari yakakura. Idzi chibereko chikuru chekunakidzwa pachavo kana mumuchero wezvibereko. Izvo zvakaderera mune shuga yevhunga.
• Tangerines : 9 gramu yehuga pamusana wekangerine. Vane shuga shoma kupfuura machero uye vari nyore chikamu chezvibereko zvehudhi. Izvo zviri nyore zvakare kutakura pamwe chete kwezvokudya zvemasikati uye zvinopedza kudya, uye zvakagadzirirwa mukati.
• Nectarines : 11,3 magamu eshuga mune rimwe duku rectarine. Iyi ndiyo michero yakanaka kunonakidzwa kana yakabikwa.
• Papaya : 12 gramu yehuga mune imwe paya paya. Idzo dzakaderera mune shuga kupfuura dzimwe michero inotyisa.
• Oranges : 12 gramu yehuga mune imwe midzi machungwa. Izvi zvakakosha kutakura pamwe chete kwemasikati uye kudya.
• Huchi hwehuchi: 13 magamu e shuga pamakona kana 14 magamu pamukombe wemashizha euchi. Vanoita kuwedzera kwakanaka kune saladhi yemichero kana kuti kudya pachavo.
• Cherries : 13 magamu e shuga pamukombe. Rucherries yakachena yakachena inofadza muzhizha, asi tarisa zvikamu zvako kana iwe uchidzivirira shuga.
• Peaches : 13 gramu ye shuga peach peach. Iwe unogona kunakidzwa navo pachavo kana nenzira dzakasiyana-siyana muhupfukuro, smoothies, uye sauces.
• Blueberries : 15 gramu ye shuga pamukombe. Izvo zvakakwirira mune shuga kupfuura mamwe majiroji asi akazara nemuviri.
• Mazambiringa : 15 gramu we shuga pamukombe. Kunyange zvazvo vari chikafu chinonaka, iwe unoda kuderedza zvikamu kana iwe uri kutarisa kudya kwako shuga.

Zvibereko Zvine Zvakakwirira kusvika Kumusoro Mazinga Mashuga

• Ananasini : 16 gramu wehuga nechikamu. Zvinonakidza, asi sechibereko chekutsvaira, chakakwirira mune shuga.
• Pears : 17 gramu we shuga pamusi wepakati peari. Iyi michero yechando yakakwirira muhuga.
• Bhanana : 17 gramu yehuga pamabhanana makuru. Vanowedzera kutapira kwakakura kune chero chipfeko.
• Watermelon : 18 magamu eshuga pamusi. Kunyange zvazvo iyi melon inotonhora, ine shuga yakawanda kupfuura imwe.
• Maapulo : 19 gramu yehuga mudiki apuro. Izvo zviri nyore kutora pamwe chete kwekudya uye kunodya, asi yakakwirira mune shuga kupfuura tangerines kana maarangi.
• Mapomegranati: 39 gramu wehuga pamapomegranate. Yese michero ine shuga yakawanda, asi kana iwe ukagadzirisa chikamu kune 1 ounce, kune 5 gramu chete inoshanda (net net) carbs.
• Mangos : 46 magamu e shuga nemichero. Iyi michero inotyisa yezvipembenene ine shuga yakawanda.
• Prunes (66 gramu ye shuga pamukombe), mazambiringa akaomeswa (86 gramu ega shuga pamukombe) uye mashizha (93 magamu emashuga pamukombe) yakaomeswa michero yakawanda kwazvo mune shuga.

Zvibereko uye Kudya-Carb Zvokudya

Zvimwe zvezvirongwa zvakaderera zvezvokudya zvecarb zvakasiyana, zvichienderana nokuti vanofunga glycemic index kana glycemic load (South Beach, Zone), asi vamwe vanongotarisa kuwanda kwemakinhydrate ( Atkins , Protein Power).

• Kurara kwakaderera-carb: Zviri pasi pe20 gramu yemakrohydrate pazuva, iwe ungangodaro uri kutumbuka michero kana kuisimudza kazhinji pane zvimwe zvinhu mukudya kwako. Funga nezvekuwana michero yako kubva mumiriwo. Zvokudya zvakadai seAtkins neSouth Beach hazvibvumiri michero mukutanga.
• Zvokudya zvakaderera zvishoma-carb: Avo vanobvumira 20 kusvika ku50 gm carbs pazuva vane nzvimbo yeimwe michero inoshandiswa zuva nezuva.
• Izvo zvakasununguka kudya-carb diet: Kana kudya kwako kunobvumira 50 kusvika ku100 magiramu emarobhosi pazuva, unogona kutevera mazano eDFA, chero bedzi iwe uchigadzirisa dzimwe nzvimbo dze carbs.

Haasi ose anodya-carb chikafu anochera michero, zvisinei. Zvokudya zvakadai sePaleo kudya, Whole30, uye kunyange Weight Watchers (kunyange zvisiri izvo zvokudya zvakaderera-carb) musaisa muganhu pamusoro pezvibereko.

Muzvizhinji, kana uri kutevera kudya kweka-carb, iwe unofanira kuedza uye udye michero iri pasi mu shuga. Kana uchitarisana nezvenorongwa pasi apa, iyo inobatanidza michero inobva mukugadzirwa kwehuga, gara uchiyeuka kuti dzimwe hutano dziri pamukombe uye dzimwe dzezvibereko zvose.

Zvibereko Zvinosarudza Kana Une Chirwere Cheshuga

Zvisarudzo zvako zvezvibereko kana une chirwere cheshuga chinotarisana nenzira yekudya iwe uri kushandisa. Kana uri kuverenga makhahydratesiti, anenge anenge magiramu ehydrohydrate mu 1/2 mukombe wechando kana yekakani michero kana 2 mashupuni emichero yakaoma (zvakadai semafuta akaomeswa). Asi huwandu hwekushandira majiro matsva uye mavhinga ndee 3/4 kusvika 1 kapu kuitira kuti iwe unakidzwe nemamwe.

Kana uri kushandisa ndiro, iwe unogona kuwedzera chikamu chiduku chemuti wose kana 1/2 mukombe wemichero saladhi kuhota yako. Kana uri kushandisa glycemic index kuti utungamirire zvisarudzo zvako, michero yakawanda ine yakaderera glycemic index uye inokurudzirwa. Zvisinei, mavhoni, pineapples, uye michero yakaomeswa vane midzi yepamusoro paII index.

Shoko Rinobva

Iwe unogona kuita zvisarudzo zvakanakisisa zvemichero zvichienderana nekudya iwe uri kutevera. Kana iwe une chirwere cheshuga, unogona kutsvaga chiremba wako kana chiremba chekudya chakanyoreswa kuti akubatsire kugadzira chirongwa chekudya chinosanganisira chibereko zvakakodzera. Paunenge uchidzikisa shuga, michero ndiyo sarudzo iri nani yekushuva kunotapira kupfuura kusvika chekudya cheSyria, chero bedzi iwe uchichengeta zvikamu mupfungwa.

> Sources:

> Zvibereko. American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/fruits.html

> Zvibereko. SelectMyPlate.gov USDA. https://www.choosemyplate.gov/fruit.

> USDA Food Composition Databases. USDA. https://ndb.nal.usda.gov/ndb/search/list.