Muchikamu chino ini ndichataura nezve muvengi nhamba 1 yenhumbu, shuga. Kwete chete kuti kudya shuga yakawandisa kunosimudza bhara pachiyero uye kuita kuti zviome kurasikirwa nepondo mushure mekuzvitakura, zvakare inosanganiswazve nezvimwe zvirwere zvinokanganisa zvakananga mwana.
Pakupera kwechinyorwa Iwe uchaziva kusiyanisa sosi "yakanaka" uye "yakaipa" shuga, iri nyore uye inoshanda nzira yekuziva huwandu hweshuga mune chikafu uye kuti zvinokanganisa sei kushandiswa kwayo panguva yekuzvitakura.
Chii chinonzi makabhohaidhiretsi?
Carbohydrate iketani refu yeshuga yakasungirirwa. Mashuga ese, kuti ashandiswe nemuviri wedu, anofanirwa kuputswa panguva yekugaya muchimiro cheglucose. Kamwe glucose painosvika muropa, shuga inokwira.
Zvechokwadi, makabhohaidhiretsi ndiwo chete macronutrients anonyanya kuwedzera shuga yeropa. Carbohydrate inowanikwa mune zvekudya zvakawanda, zvimwe zvine hutano uye zvimwe zvishoma. Ivo vakanyanya kusunganidzwa muzviyo, tubers (mbatatisi), michero, nyemba uye zvimwe zvigadzirwa zvemukaka.
Vakadzi vazhinji vanotenda kuti zvakakosha kudzora kudyiwa kweshuga panguva yekuzvitakura kana paine njodzi yekutambura chirwere cheshuga. Icho chiitiko chinoratidzwa neshuga yeropa kukosha kupfuura zvakajairwa. Iyo inosimbiswa panguva yekuzvitakura mumadzimai avo vaimbove vasina chirwere cheshuga.
Njodzi dzekuve neshuga yeropa yakawanda panguva yepamuviri
Sezvinoratidzwa nesainzi, kunyangwe kumuka kushoma mushuga yeropa panguva yekuzvitakura zvinowedzera zvakanyanya njodzi yekuzvarwa kwemoyo hurema.
Mune kumwe kudzidza, yakakwira mwero we insulin (mahormone ayo akaburitswa mukupindura huwandu hweshuga yeropa) pakutanga kwekuzvitakura kwaibatanidzwa ne yakawedzera njodzi yeiyo neural tube kukanganisa. Izvi zvinogona kutyisa kana iwe ukafunga kuti vazhinji vedu hatizive nezve shuga yeropa kana insulin mazinga. Vanhu vanowanzozviwana vaine prediabetes kana chirwere cheshuga vasingazvizive.
Neichi chikonzero, ndinofunga vakadzi vese vanofanirwa kuve vanoshanda mukugadzirisa mashuga eropa panguva yepamuviri uye nzwisisa hukama hwako nechikafu.
Mamwe makirosi kwauri uye kune mudiki
Kunze kwemhedzisiro yeshuga yeropa, kana tikadya zvakawandisa makabhohaidhiretsi (muchimiro chezvinwiwa zvine shuga, zviwitsi, uye zvigadzirwa zvine hupfu chena), isu tine mukana wakakura wekuwana huremu hwakawandisa panguva yekuzvitakura. Isu tinoisa njodzi yekuti mwana anozozvarwawo ari muhombe (macrosomal).
Vakadzi vanodya yakawanda yakanatswa makabhohaidhiretsi anorema anenge makirogiramu masere kupfuura avo vanodya zvakanyanya mhando isina kugadzirwa makabhohaidhiretsi. Chii chimwe, vacheche vavo vanozvarwa vakakura vaine chikamu chepamusoro chemafuta emuviri.
Uye kwete izvo chete, asi sekutsvaga uku, Vacheche 'metabolism inogona kukanganiswa zvachose nekudya kwaamai uye kuwedzera kwakanyanya mukurasikirwa kwavo panguva yepamuviri.
Wedzera (kucherechedza kushomeka kwehutano kusagadzikana) matambudziko
Kudya shuga yakawandisa panguva yekuzvitakura kunogona kupindwa muropa uye kunogona kuisa huropi hwemwana kusarudza chikafu chinotapira muhupenyu hwevakuru. Chikafu chepamusoro-shuga chekuzvitakura chakaratidzwa kuwedzera njodzi ye kukudziridza ADHD kana maitiro akafanana neakanangana nekunetseka kwekutarisa uye maitiro ekukurumidza.
Dzimwe njodzi dzekudya shuga yakawandisa pamuviri
Kudyiwa kwemakabohydrate panguva yekuzvitakura kwakabatanawo nemukana wakakura wekuvandudza:
- gestational chirwere cheshuga,
- preeclampsia (kuwedzerwa kweropa panguva yekuzvitakura),
- nduru chirwere (gallbladder dombo kuumbwa),
- Matambudziko emagetsi emwana muhupenyu hwevakuru (senge chirwere cheshuga uye chirwere chemwoyo).
Haasi ese shuga akaipa
Izvi hazvireve kuti hatidi shuga. Rangarira kuti kune nhengo dzinoda glucose kuti ishande, senge huropi, masero eropa, itsvo nemongo.
Chinangwa changu ndechekukuratidza iyo mamwe macarhydrate ane denderedzwa uye kuenzanisa kudyiwa kwayo nemamwe macronutrients kudzikamisa huwandu hweshuga yeropa. Uine izvi mupfungwa, pamwe ungangoda kuziva kuti ndezvipi zvekudya zvine hupfumi mumakabhohaidhiretsi.
Mhedzisiro huru yemakabohydrate
- Zviyo- Wholegrain, yakanatswa, uye zvimwe zvese zvakagadzirwa neupfu chena (pasita, chingwa, omelette, mapekeki, maputi, chingwa, granola, zviyo zvemangwanani).
- Miriwo ine sitachi: mbatatisi, manhanga, mapizi, chibage.
- Muriwo: bhinzi, nyemba, nhokwe.
- Nuts.
- Mukaka uye yogati (Iwo ane lactose inova musanganiswa weglucose uye galactose, ndokuti shuga).
Mbesa, mukaka uye yogati
Kunyange zvakadaro nyemba, mukaka uye yogati Iwo ane protein, zvakare ane akakosha makabhohaidhiretsi uye nekudaro anowedzera shuga yeropa. Nekudaro, iwo akachenjera macarhydrate sarudzo achienzaniswa nepasta, chingwa, machipisi, uye mupunga. yeprotein yako yaunodya. Mbeu dzakauchikwa zvakare dzakapfuma mufibre, izvo zvinoderedza mwero wekutorwa kwemakabohydrate ane iwo. Chikafu chakazara mupuroteni uye faibha chinoderedza kunwa kweshuga muropa uye nokudaro zvinodaidzwa 'yakaderera glycemic index ”.
Zvimwe zvinogadzirwa zvemukaka senge chizi, batare, kirimu, uye yogati yechiGreek zvine mwero wakadzika kwazvo we lactose.
Ngwarira shuga "yakavanzwa" pamavara
Iko kune zvakare chikamu chakaparadzaniswa icho chinofukidza zvese zvakagadziriswa zvigadzirwa izvo zvakanyanya zvine Shuga chena, iyo inowanzovanzwa mune zvakawanda zvigadzirwa zvechikafu. Vagadziri vanoziva kuti zvinongedzo zvakanyorwa mukudonha ((chinhu chikuru ndechekutanga pane zvakanyorwa), saka zvinosanganisira mhando dzakasiyana dzeshuga muchigadzirwa kuti zviite sezvisinganyanyi caloric yakazara.
Zvigadzirwa zvakapfuma mushuga yakapusa:
- Shuga yakakodzera: chena shuga, panela, shava shuga, nzimbe shuga, molasses, uchi, agave, manyuchi (chibage, maple, mupunga), zuva shuga, coconut, maltodextrin, Kurudyi Sio , Sio michero, Sio Maruta (chero chinhu chinogumira mukati Sio , tsime rehuga)
- Sweets / madhiri: zvihwitsi, ayizi kirimu (kusanganisira yogati), sorbets, makeke, mapeke, madomasi, makuki, jamu, mafuta echokoreti.
- Sancks kana cookies.
- Candies uye chokoreti (kunze kwekunge ichirwadza pamwe necocoa yakakura kupfuura 85%)
- Zvinwiwa zveshuga: zvinwiwa, zvinwiwa zvemichero (kunyangwe 100%), tii yechando, zvinwiwa zvemuriwo (maarumondi, oats, soya).
- Zvikafu zvakasikwa zvakapetwa mushuga: nzungu (dactyls, maonde, mazambiringa akaomeswa), michero smoothies.
- Sauces: tomato muto, muto weBBQ, muto we teriyaki, sauces yakagadzirirwa.
Zano rekuti kana tichida kudya chinotapira
Kana isu tisingakwanise kurega kufunga nezve chimwe chinhu chinotapira, ngatirangarirei kuti tinofanira kudya zvidimbu zvidiki, nhuwira kuruma kwega kwega, uye deredza mamwe mahydrohydrate pakudya kumwe chete. Semuenzaniso, kana tichida kudya ice cream mushure mekudya, isu tinofanirwa kusarudza yakaderera-makabhohaidhiretsi chikafu chakazara mumafuta uye mapuroteni.
Saka mangani makabhohaidhiretsi atinofanira kudya panguva yekuzvitakura?
Kugamuchirwa kune imwe yenyaya dzinokakavadzana mune zvekudya panguva yekuzvitakura. Yakajairwa nhungamiro inotaura kuti makabhohaidhiretsi anofanirwa kuita 45-65% yemakoriori ako ezuva nezuva. Izvi zvinoenzana ne250-420 gramu yemakabhohaidhiretsi pazuva pazuva paavhareji ye2,200-2,600 macalorie pazuva.
Kunze kwevakadzi vane gestational chirwere cheshuga kana zvimwe zvinonetsa, zviri nani kuwana makabhohaidhiretsi akapfuma mune zvinovaka muviri uye ane yakaderera glycemic index: isina-starchy miriwo, Greek yogati, nzungu, mhodzi, bhinzi uye mabriji.
Nzira yakapusa yekuverenga huwandu hweshuga yakadyiwa.
Kuverenga nyore nyore huwandu hweshuga irimo kana yakavanzwa muchikafu chatinodya isu chatinogona kushandisa nzira yechipunu, Yakagadzirwa naBrenda Watson, nyanzvi yezvokudya uye munyori we Skinny Gut Kudya.
Yepasipuni yeshuga iri muchikafu chatinodya zvakare inoreva sitachi. Izvi zvinoshandurwa kuita glucose mumudumbu wekugaya. Naizvozvo, sitachi inoonekwa seyeshuga yakavanzwa nekuti hatife takaiwana yakanyorwa zvakajeka pamazita.
Kune matatu marudzi emakabohydrate: sitachi, shuga uye faibha. Starches inoshanduka ikava shuga nyore. Mashuga anonwiwa uye ndizvozvo. Fiber inodzivisa kugaya uye inopfuura isina kugadzikana kuburikidza neyekugaya nzira. Ipapo mabhakitiriya akanaka emukati mezvirimwa anodya pairi uye isu tinobatsirwa nawo.
Kana tichitarisa chigadzirwa chigadzirwa, isu tinofanirwa Ziva huwandu hwehydrohydrate uye zvemukati zvemukati.
Yese makabhohaidhiretsi akabvisa faibha, akapatsanurwa ne5, anotipa huwandu hweshupuni yeshuga muchikafu ichocho (nekuti panenge paine 5g yeshuga mune imwe teaspoon).
(Yakazara maCarhydrate- Fibre) / 5 = huwandu hwemapuniko eshuga
Uku kuverenga kuri nyore kuchatibatsira kuona kuti yakawanda sei shuga iri muzvikafu zvatinodya, kunyangwe zvakavanzika.
Semuenzaniso, tinodya 42 g yemupunga wakasvibira wakabikwa. Kana isu tikatarisa pakanyorwa tinoona (Kunobva USDA):
Isu tinoshandisa fomu yeiyo spoon: (32g yakazara makabhohaidhiretsi - 1g fiber) / 5 = 6.2 mashupuni eshuga.
Mupunga weBrown unoonekwa sechikafu chine hutano, asi unopinda mumuviri uine anopfuura mashupuni matanhatu eshuga - izvo zvakawanda! tichifunga kuti iwo anongova magiramu makumi mana nemaviri.
Ngatitorei mumwe muenzaniso. Zvikafu zvekudyira zvekare zvinowanzo shandiswawo kuvana (Kunobva USDA).
Mune ino kesi isu tine: (38g yeakazara makabhohaidhiretsi - 1g ye fiber) / 5 = 7,4 mashupuni eshuga!
Muenzaniso wekupedzisira, yakazara yogati yogati (Chitubu USDA).
6,05g yakazara makabhohaidhiretsi - 0g faibha) / 5 = 1,2 tsp shuga
Sezvo isu tichiona, Greek yogati ndiyo yakanyanya kunaka sarudzo. Haingori chete ine makabhohaidhiretsi mashoma, inovawo sosi yakanaka kwazvo yemapuroteni akakosha, zvicherwa, uye mavhitamini akasanganiswa nemafuta K uye A. Kuwedzera michero ine glycemic yakadai seblueberries kana kiwis ndiyo imwe nzira yemangwanani.
Mhedziso
Ndinokukurudzira kuti uise pekutanga chikafu chakapfuma mune zvinovaka muviri, yakaderera glycemic makabhohaidhiretsi senge isiri-starchy miriwo, yakazara yogati, nzungu, mbeu yebhinzi uye michero mitsvuku.
Kana iwe usingazive maitiro ekuverenga huwandu hwe makabhohaidhiretsi aunodya mukati mezuva, unogona kushandisa imwe yeanoshanda anozviitira isu se MyFitnessPal uko kune chikamu che Diario uye kwatinogona kuwedzera nekutevera chikafu.
Kana iwe waifarira chinyorwa, usazeze kugovana icho kushamwari dzako. Uye kana iwe uine chero mibvunzo, siya mubvunzo wako mune zvakataurwa. Tichakupindura iwe unofara uye nekukurumidza sezvazvinogona.