Zvavari - nyore uye kunzwisisa makabhohaidhiretsi?

Vanhu vari kudhayeta kwezvikonzero zvokurapa kana kuti uremu, zvakakosha kuti kukwira zvaunodya. Kana afunge kuti Muterere anofanira kukwanisa kusiyanisa pakati nyore uye dzakaoma makabhohaidhiretsi.

Kupatsanurwa carbohydrate kubudikidza pachiyero glycemic indekisi (GI)

GI chinhu chikuru chepfungwa kunzwisisa makabhohaidhiretsi. Simple uye kunzwisisa makabhohaidhiretsi vane yakakwirira kana pasi glycemic indekisi. Nyaya iyi inoratidza iwe sei kushandura huwandu shuga muropa zvichienderana chikafu kudyiwa.

Products rurefu GI (vapfumi nyore makabhohaidhiretsi) iri akwanise ne:

• rakapinza kuwedzera ropa shuga yomuropa;
• chizvarwa yakawanda jekiseni;
• nezvekugadzirwa mafuta deposits;
• yakawedzera Nzara 1-1.5 hr. pashure kushandiswa.

Foods rurefu kugutsikana zvikuru nyore makabhohaidhiretsi ndiwo: pastries yaakaita chena hwakatsetseka, uchi, zvihwitsi uye zvimwe zvibereko (mazambiringa, mabhanana, Pears, plums), facial, kusanganisira dzichangobva kusvinwa. Visiting drills yokuderedza uremu mishonga idzi dzapera pamberi huru zvokudya. Pashure rinonetesa muviri munhu anofanira kuzadza simba shoma, saka anogona kushandisa zvokudya nyore makabhohaidhiretsi pakupera chiitwa.

Products ane pasi GI (mufumi makabhohaidhiretsi kunzwisisa) iri akwanise ne:

• kurwisana remesa;
• kudzivirira chirwere cheshuga uye pancreatic zvirwere;
• zvishoma nezvishoma kuwedzera huwandu shuga muropa;
• Conservation hwesimba pachiyero;
• kunzwa mukaguta kwenguva yakareba.

Foods rurefu zviri makabhohaidhiretsi kunzwisisa zvinowanzova mbatatisi, Buckwheat, mupunga, Pasta, wholemeal chingwa. Zvinokurudzirwa kushandisa zvokudya dziri pakudya kwemangwanani. Panguva yechiitwa adye makabhohaidhiretsi dzakaoma kwemaawa 1-1.5 pamberi kurovedza.

Kudya zvokudya ane pasi GI kunobatsirawo uremu. Simple Muterere kunobatsira kusika chaiyo tafura, izvo zvinoratidza anofungidzirwa GI kuti dzakakurumbira zvigadzirwa.

Simple uye kunzwisisa makabhohaidhiretsi zviri zvokudya

Normal shuga yomuropa kwakakosha kuti mumwe nomumwe, sezvo zvinoda masero omuviri kuti simba. Simple uye kunzwisisa makabhohaidhiretsi basa rinokosha iri kugadzirira Mishonga chikafu. Kusiya imwe kana mumwe chose hazviiti, pavanenge vachiita yakaoma simba chaitika. Uyezve, kushandisa mano makabhohaidhiretsi zvinobatsira kuvandudza kumunetsawo.

Asi, mune zvimwe zviitiko, nezvezvokudya kunogadzirira Muterere vari zano kubvisa nyore makabhohaidhiretsi. Slimming kunoita kunobatsirawo. Unsubscribe zvokudya yakapfuma nyore makabhohaidhiretsi, zvakakodzera uye vaya vanorwara chirwere cheshuga. Kuti siya chikafu, zvichitungamirira kuwedzera ropa shuga yomuropa, unofanira kunyatsofunga kudzidza Zvinoumba zvokudya yakatengwa. Haufaniri kutenga zvigadzirwa kuti vari:

• rine ayo anoumba vanopfuura 5 nyore makabhohaidhiretsi;
• pasi simba kunatswa kana kugadzira.

Kana zvichiita, chinodiwa kuti kutsiva:

• muchero muto nokuti chibereko;
• chena chingwa kune yose gorosi;
• zviyo kana zvimwe chipiriso flakes dzinongoitika wemisanganiswa.

Kana zvokudya Muterere aparadzane kupinda nyore uye kunzwisisa makabhohaidhiretsi zvinofanira akaronzesa nyanzvi, uyewo akasiyana yakabikwa chigadzirwa vangava akasiyana indekisi kuti GI. Somuenzaniso, munhu akabika mbatatisi nezvi- makabhohaidhiretsi yakaoma, uye puree nayo - nyore.