Ndezvipi Zvingwa Zvishoma Glycemic?
Kana iwe uchida kudonha pa carbs asi usingadi kubvisa chingwa, unosarudza sei pasi-carb chingwa? Pazvokudya zvakaderera-carb zvehutano hwako, chingwa chechinguva chinofanira kunge chakanyanyiswa. Iwe unofanirwa kuchinjira kune zvakaderera zvingwa zvepamusoro kana kuti zviite zvako, zvakadai seflakisi yechingwa chingwa .
Sei Chikafu Chikonzero Chichibuda Muropa Sukari?
Zviyo zvakafanana nehupfu hwakatsetseka hwegorosi zvinowanzoita starch, uye starch yakaumbwa nemakumbo marefu eglucose.
Izvo ma enzyme mumapapu ako anotanga kuputsa maserokita emashikiti kuva mashuga apo iwe unotsvaga. Nenguva iyo vanosvika mudumbu, zhinji dzakawanda dzakashandurwa kuva shuga. Asi pane izvo zvisiri izvo, uye izvi ndezvimwe zvinhu zvokuteerera kune nguva yekutenga chingwa.
Zvokutarira Pakutenga chingwa
- Pashoma "Inoshandiswa" Carbohydrate: Chengeta chirairo chekudya . Kuti uwane makabhahydrate anokwanisa, bvisa fiber kubva muga-gedhijidheti. Iyi ndiyo nhanho inokosha zvikuru paunofunga nezvekudya kwekudya pamusana weglucose (sei glycemic iyo). Kana iwe uri kuverenga carbs , unofanira kuverenga iyo mavara uye ona kuti makadiiidhyrate ari kudya. Asi kunyange kana iwe usine hanya kuita kuverenga, ngatotarisa zvingwa zvishomanana kuti uzive kuti makamu-ehydratro akawanda anei.
- Chinhu Chakanaka Chingwa: Zviri pachena kuti zviduku zviduku kana zviduku zvingwa zvinowanzova nezvidhahydrate shoma, nokuti dzine zvishoma zvese. Zvisinei, chenjererai chingwa chakaoma kwazvo (kazhinji chinotengeswa) sezvo ichi chinogona kufanana nechikafu chenguva dzose muwandu we starch.
- Mafuta mazhinji eFiber: Zvimwe zvechingwa zvinotsiva fiber kune imwe yakagadzika muchingwa, kuderedza makoriro pamwe nehydrohydrate. Zvisinei, zvimwe fiber hazvireve kuti zvinokonzerwa nehuga yeropa, kana fiber iyo ichingowedzerwa kune zvimwe zvinoshandiswa, panzvimbo yekuti ichinamatira starch. Zvakare, bvisa fiber kubva muga-gorojinidha kuti uone izvi.
- Dzakashata, Girasi Mumiro: Iyo inonyanya kugadziriswa kernel yegorosi kana zvimwe zviyo, iyo inokurumidza kuwedzera inotapira kuva shuga. Pakave nekuedza kwevamwe vaiti vezvokudya kuti vaite zana muzana yechingwa chechingwa chakakwana, uye nekugadzirwa kwakafanana nechingwa chena. Dambudziko nderokuti chingwa ichi chinowanzoita seglycemic sechingwa chena. Ukuwo rumwe rutivi, chingwa neicho chinonyanya-zvakanyatsogadzirwa, kazhinji, zvishoma zvishoma nezvishoma glycemic. Chikafu chakanakisisa nokuda kwechinangwa ichi chine zvikamu zvinooneka zvezviyo, sezvimwe zvikafu zvingwa zvegorosi zvinodaro.
- Yakasimwa Zviyo Zvingwa: Hakuna kuve nekutsvakurudza kwakawanda pamusoro peizvi, asi humwe uchapupu hwepakutanga hunoratidza kuti zvakasimwa chingwa chezviyo hazvikonzeri zvakakwirira kana kutsanya kwehuga yeropa kunomuka sechingwa chenguva dzose. Zvisinei, yakasimwa mbeu haisi yakakwana, sezvinonzi mamwe mabhuku ezvokudya anoti, saka verenga mabhuku zvakanyatsogadzikana kana vari kureva zvakawanda zve fiber uye zvakanyanya " net carbs ."
- High Maprotheni Breads : Zvimwe zvechingwa zvinoshandisa zviyo zvakawanda gorosi panzvimbo yehuyo hwose. Sezvo gluten ari puroteni chikamu chegorosi, zvingwa izvi zvinogona kuva mabheti akanaka kunze kwekuti iwe unofarira gluten.
- Sourdough Bread: Sourdough chingwa yakaratidzwa mune imwe chidzidzo kuti ibudise mhinduro shoma shoma kupfuura kudya kwechinguva.
Zvakadini NeChiedza Chachingwa?
"Chiedza" chingwa hachigone kuita kuti uwedzere. Chiedza chechiedza chine makirogiramu mashomanana kupfuura avo vanogara navo nguva dzose, asi izvi zvinogona kuwanikwa kuburikidza nekuwedzera mhepo uye kuita zviduku zvishoma. Kune rumwe rutivi, mamwe "chingwa chezvokudya" akaderera mu carbs kupfuura nguva dzose. Semuyenzaniso:
- Chimwe chiduku cheOroweat 100 muzana chingwa chakazara gorosi chinosvika 38 gramu uye ine ma gramu 17 emakinhydrate, 3 ayo ane fiber, uye zana zana.
- Chimwe chikamu cheOrowheat Chiedza zana muzana gorosi rose gorosi rinorema 23 magamu uye rine 9 magamu ega ega-carbohydrate, 3.5 ayo ane fiber, uye 40 makori.
- Muchiitiko ichi, zvakawanda zvekoriori kuchengetedza zviri kungoita kuti zvimedu zviduku, asi pane zvakave zvichive zvakashandurwa mucheka kune fiber.
Low-Carb Tortillas Inogona Kuva Nzvimbo Yakakura
Zvichida zvakanakisisa zvekutengeserana chingwa chinotsigisa chikafu-carb tortilla. Zvinotengeswa zvakakwana, uye nzvimbo dzakawanda dzekutengesa dzinozvitakura. Ita muputi, shandisa sehuni inopisa, kana sechikonzero che pizza. Kana nzvimbo yako yekutengesi isingaitakuri, inogona kuwanika paIndaneti, yakadai se:
- Mission Carb Balance Tortillas pa Amazon: 4 gm carb net (13 gm girasi, 9 gramu fiber)
- Maria uye Ricardo Low-Carb / Low-Fat Tortillas kuAmazi: 3 gramu net carb (10 gramu yakazara, 7 gm fiber)
- Amai Lupe's Low-Carb Tortillas kuAmazi: 3 gramu net carb (mafuragiramu manomwe, 4 gramu fiber)
Chingwa Kudzivisa
- Bagels and Rolls: Bagels uye mabhesi zvinowanzonyengedza, pakuti vanogona kunge vane zvingwa zviviri, zvitatu, kana zvimwe zvakasara zvechingwa. Izvo zvekare hazvikwanisi kuva zana zana zvezviyo zvakakwana. Kunyange zvakadaro, kunewo "zvipfeko zviduku" kune dzimwe misika. Kana zvisina kudaro, ita iyo. Shandisa kapu kana kunyange neminwe yako kubvisa imwe nzvimbo yakanyorova yegelisi yakakanyiwa uye ichivhara usati waisa schmear kana kuti ishandise sandwich.
- Zvokudya Zvishoma: Zvokudya zvishoma zvinowanzogadzirwa kubva kuchena uye / kana hupfu hwakatsetseka hwakasvibira huchienda kuhuga mumuviri wako nekukurumidza.
- Zvingwa Zvakanaka: Chero chingwa chipi nechipi chinokonzerwa neshuga inofanira kudziviswa, asi chingwa chikuru pamusika chinoitwa pamwe neshuga. Mutemo wakanaka ndeyekudzivirira chingwa apo imwe yezvishanu zvekutanga zvinokonzera shuga, uchi, molasses, fructose, nezvimwewo.
- Mhando Yezviyo Zvingwa: Sezvo gorosi ine zvipembenene zvakawanda kupfuura mamwe akawanda, chingwa chisina kushandiswa sezviyo zvakadai se-gluten-asina chingwa kazhinji zvinowedzera kunyange mumakhahydrates kupfuura zviyo zvakagadzirwa negorosi.
> Sources:
> Najjar, AM, Parsons, PM, et al. "Iko kunokonzerwa nekugadzirwa kwechingwa zvekusiyana kwakakosha paropa reropa, insulini uye incretins inotevera kudya kwekutanga uye kwechipiri." Human and Clinical Nutrition . Vol. 101, Nha. 3 391-398 (2009).
> Najjar, AM. "The Impact of Breads of Varying Chimiro pa Biomarkers yeGlucose Metabolism muOnightight and Obese Adults." University of Guelph, December 2009
> USDA National Nutrient Database ye Standard Reference, Release 21.
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