Zipatso 15 Zabwino Kwambiri Kwa Odwala Matenda A Shuga

Mayina Abwino Kwa Ana

Pansi:

Tsiku Lobadwa:

Tumiza

Nditumizireni Imelo Onetsani Patsamba

Monga

• Maola 5 apitawo Chaitra Navratri 2021: Tsiku, Muhurta, Miyambo ndi Kufunika Kwa Phwandoli
• 
• Maola 6 apitawo Hina Khan Amadzikongoletsa Ndi Shop Green Green Shadow Ndipo Glossy Nude Milomo Kuyang'ana Pazinthu Zosavuta Zambiri!
• Maola 8 apitawo Ugadi Ndi Baisakhi 2021: Sinthani Maonekedwe Anu Achikondwerero Ndi Masuti Achikhalidwe Olimbikitsidwa Ndi A Celeb
• Maola 11 apitawo Horoscope ya Tsiku ndi Tsiku: 13 Epulo 2021

Musaphonye

• Nkhani Ophunzitsa aku America amatsogolera maphunziro achingerezi ophunzitsira aku India
• Makanema Ugadi 2021: Mahesh Babu, Ram Charan, Jr NTR, Darshan Ndi Nyenyezi Zina Zakumwera Zimatumiza Zofuna Kwa Otsatira Awo
• Masewera IPL 2021: Anagwira ntchito pomenya nkhondo nditaiwalidwa pamsika wa 2018, akutero Harshal Patel
• Zachuma Mtengo wa Golide Ugwa Osakhala Wodandaula NBFCs, Mabanki Ayenera Kukhala Amaso
• Ukadaulo Ngongole za AGR Ndi Makasitomala Atsopano A Spectrum Amatha Kukhudza Gawo Lama Telecom
• Magalimoto Mahindra Thar Bookings Cross The 50,000 Milestone Mu Miyezi Isanu Ndi Imodzi Yokha
• Maphunziro CSBC Bihar Police Constable Final Result 2021 Adalengezedwa
• Kuyenda Malo Opambana 10 Oti Muyendere Ku Maharashtra Mu Epulo

Chaka chilichonse, mwezi wa Novembala umawerengedwa kuti Mwezi Wodziwitsa za Matenda A shuga - womwe umakondwerera padziko lonse lapansi kuti udziwitse anthu za matenda amtundu wa Type 1 ndi Type 2. Mutu wa Tsiku la Mashuga Padziko Lonse komanso mwezi wodziwitsa za matenda a shuga 2019 ndi 'Banja ndi Matenda a shuga'.

Mwezi Wodziwitsa za Matenda a Shuga 2019 umafunanso kuyang'ana kulumikizana pakati pa matenda ashuga ndi matenda amtima. Pa mwezi wazidziwitso uwu, tiyeni tiwone zipatso zabwino zomwe munthu ashuga angasangalale nazo osadandaula!

Odwala matenda ashuga ayenera kukhala osamala kwambiri pokonzekera tchati cha zakudya zawo. Pali zakudya zochepa zomwe odwala matenda ashuga sangakhale nazo popanda kuda nkhawa. Komabe, pali zakudya zambiri zomwe zingakweze shuga m'magazi awo. N'chimodzimodzinso ndi zipatso. Mobwerezabwereza, tauzidwa kuti zipatso ndi ndiwo zamasamba ndiye gawo la thanzi ndipo palibe chomwe chingagonjetse zosakaniza zachilengedwe pankhani yazakudya zabwino ^[1] . Komabe, anthu omwe ali ndi matenda ashuga amakumana ndi zoletsa pankhaniyi, chifukwa shuga mumtengowo amatha kukhala ndi zotsatirapo zoyipa.

Ndiye, kodi zipatso zabwino kwambiri za odwala matenda ashuga ndi ziti? Lingaliro lodziwika kuti zipatso sizitetezedwa mukakhala ndi shuga ndilolakwika. Mitundu yambiri ndi zipatso zodzaza ndi mavitamini, michere komanso fiber, zomwe zingathandize kuchepetsa kuchuluka kwa shuga wamagazi komanso kuchepetsa chiopsezo chanu chokhala ndi matenda amtundu wachiwiri ^[ziwiri] . Kupatula izi, CHIKWANGWANI chimatha kulimbikitsa kumverera kwachidzalo, kuthana ndi zilakolako zopanda thanzi ndikupewa kudya mopitirira muyeso. Kusamalira kulemera kwathanzi kumatha kukulitsa chidwi chanu cha insulin komanso kuthandizira kuwongolera matenda ashuga ^[3] .

Gulu la Glycemic kapena GI limayesa momwe chakudya chomwe chimakhala ndi chakudya chimakweza kuchuluka kwama glucose am'magazi. Anthu omwe ali ndi matenda ashuga amagwiritsa ntchito GI ngati chitsogozo choyambira posankha zakudya zoyenera. Zakudya zomwe zimakhala ndi index ya glycemic index zimakulitsa shuga m'magazi mwanu kuposa zakudya zomwe zili ndi GI yotsika mtengo. Low GI ndi 55 kapena kuchepera, 56 mpaka 69 ndi sing'anga GI ndipo 70 kapena kupitilira apo amawerengedwa kuti ndi GI yayikulu ^[4] . Munthu wodwala matenda ashuga amatha kukhala ndi zipatso zochepa komanso zowerengera glycemic, ngakhale GI yotsika imakonda kwambiri.

Kuphatikiza apo, zipatso zam'madzi zimakhulupirira kuti ndizothandiza kwa odwala matenda ashuga ^[5] . Pitirizani kuwerenga kuti mudziwe za zipatso za matenda ashuga zomwe angadye, osakhala ndi nkhawa zakusagwirizana kwa shuga m'magazi.

Zipatso Zathanzi Kwa Ashuga

Ngati mumamwa mopitirira muyeso komanso kuyang'aniridwa ndi madokotala anu, zipatsozi zitha kuthandizira kuchepetsa matenda ashuga kapena shuga wambiri wamagazi ^{[6] [7] [8] [9] [10] [khumi ndi chimodzi] [12] [13]} .

1. Zipatso Zamphesa

Pafupifupi 91 peresenti ya zipatsozo ndi madzi. Zipatso zamphesa zili ndi vitamini C wambiri, zimakhala ndi glycemic index ya 25 ndipo zimakhala ndi fiber yambiri yosungunuka. Mphesa imaphatikizaponso naringenin yomwe ndi flavonoid yomwe imathandizira chidwi cha thupi lanu ku insulin. Idyani pafupifupi theka la mphesa tsiku lililonse kuti shuga lanu liziyenda bwino.

2. Strawberry

Zipatso izi zimadzaza ndi mavitamini, ma antioxidants ndi ma fiber omwe amakuthandizani kuti muchepetse matenda anu ashuga. Kuphatikiza apo, strawberries ali ndi index ya glycemic ya 41 ndipo alibe chakudya. Strawberries amasunga m'mimba mwanu, amakulimbikitsani komanso amakuthandizani kuchepetsa shuga. Kudya za & frac34 chikho cha strawberries tsiku lililonse kumatha kukhala kopindulitsa kwa odwala matenda ashuga.

3. lalanje

Wokhala ndi michere yambiri, shuga wochepa, vitamini C wambiri ndi thiamine, kudya ma malalanje kumathandizira kuti magawidwe azisamba m'magazi azilamulira. Amakhala ndi 87% yamadzi ndipo ali ndi index yotsika kwambiri ya glycemic. Malalanje amakuthandizaninso kuti muchepetse kunenepa kwanu. Tengani lalanje tsiku lililonse kuti muchepetse matenda anu ashuga. Ili ndi index ya glycemic ya 44.

4. Cherry

Ndi otsika glycemic index 22, wolemera vitamini C, antioxidants, chitsulo, beta-carotene, potaziyamu, folate, magnesium ndi CHIKWANGWANI, yamatcheri opindulitsa kwambiri matenda ashuga. Kuphatikiza apo, yamatcheri adadzaza ndi ma anthocyanins omwe amakhulupirira kuti amachepetsa shuga m'magazi powonjezera kupangika kwa insulini ndi makumi asanu peresenti. Mutha kudya yamatcheri mwatsopano. Kudya 1 chikho chamatcheri patsiku kumatha kukhala kothandiza kuti matenda a shuga azilamuliridwa.

5. Apple

Wolemera mu Vitamini C, zotsekemera zosungunuka ndi ma antioxidants, maapulo angakuthandizeni kuchepetsa matenda a shuga. Amakhalanso ndi pectin omwe amathandiza kuchotsa poizoni mthupi lanu ndikuchepetsa zosowa za insulini mwa odwala matenda ashuga pafupifupi pafupifupi makumi atatu ndi zisanu peresenti. Ndipo ali ndi index yotsika ya glycemic ya 38.

6. Peyala

Kukhala ndi 84% yamapeyala okhutira madzi amadzala ndi ma fiber ndi mavitamini omwe amathandizira kuti shuga wamagazi aziyang'aniridwa. Mapeyala amaonedwa kuti ndi othandiza kwambiri kwa matenda ashuga chifukwa amathandizira kukulitsa chidwi cha insulin komanso kutsika kwa glycemic kwa 38. Mutha kudya peyala yaying'ono tsiku lililonse kuti muchepetse zolakalaka zanu zabwino.

7. Maula

Kuphatikiza pokhala ndi mafuta ochepa, ma plamu amakhalanso ochepa mu glycemic index. Kuphuka ndi gwero lazinthu zambiri zomwe zimapangitsa kukhala chipatso chabwino kwa odwala matenda ashuga komanso odwala mtima. Odwala matenda ashuga ambiri amadwala kudzimbidwa, zimathandizira kukonza kagayidwe kachakudya ndikuchiritsa kudzimbidwa. Ili ndi index yotsika kwambiri ya glycemic ya 24.

8. Kutulutsidwa

Mafuta athanzi ndi potaziyamu mu avocado zimapangitsa kuti zithandizire odwala matenda ashuga. Vuto limathandizanso kutsitsa triglyceride komanso cholesterol m'mthupi. Ili ndi index yotsika kwambiri ya glycemic ya 15.

9. timadzi tating'onoting'ono

Ichi ndi chipatso china cha citrus chomwe odwala matenda ashuga amatha kukhala nacho. Nectarine ili ndi index yotsika ya glycemic, yomwe imathandizira kuchepetsa mwayi wa mtundu wa 2 shuga. Ili ndi index yotsika ya glycemic ya 30.

10. Pichesi

Chipatsocho chimakhala ndi index yochepa ya glycemic ndipo chimakhala ndi fiber zambiri. Komanso, ma antioxidants ndi mavitamini omwe amapezeka pichesi zimapangitsa kuti akhale abwino kwa odwala matenda ashuga. Ili ndi index yotsika ya glycemic ya 28.

11. Mdima jamun

Mwachikhalidwe, chipatso ichi chimagwiritsidwa ntchito kwambiri ndi anthu omwe amakhala m'midzi. Lero, ma jamuns akuda adawonedwa m'mizinda ndipo adapeza malo mu zipatso za odwala matenda ashuga. Thandizo la Jamun limathandizira kuwongolera shuga m'magazi. Mbewuzo nazonso zimatha kudyedwa, ngati zili ndi ufa. Ili ndi index yotsika ya glycemic ya 25.

12. Chinanazi

Olemera chifukwa chotsutsana ndi mavairasi komanso anti-yotupa, chinanazi chitha kudyedwa ndi anthu omwe ali ndi matenda ashuga. Ndibwino kuti muzidya ndi glycemic index ya 56.

13. Makangaza

Kudya chipatsochi ndikothandiza kwa odwala matenda ashuga. Chifukwa zimathandizira kukonza magawo ashuga amwazi mthupi. Ili ndi index yotsika ya glycemic ya 18.

14. Amla

Chipatso chowawa ichi ndi chabwino kwa odwala matenda ashuga chifukwa amadzaza ndi vitamini C ndi fiber. Zipatso zobiriwira zachikasu ziyenera kudyedwa tsiku lililonse ndi odwala matenda ashuga. Ili ndi GI yotsika ya 40.

15. Papaya

Podzaza ndi michere yambiri, papaya amadziwika kuti ali ndi zinthu zomwe zimathandiza kuchepetsa matenda ashuga. Zimapewanso matenda amtima ashuga. Amakhalanso ndi michere yoteteza matenda ashuga motsutsana ndi zopitilira muyeso zoyipa. Ndi index ya glycemic ya 60, chipatsochi amalangizidwa ndi madokotala kuti aphatikizidwe pazakudya za odwala matenda ashuga.

1. [1]Devalaraja, S., Jain, S., & Yadav, H. (2011). Zipatso zachilendo monga zothandizira kuchiza matenda ashuga, kunenepa kwambiri komanso matenda amadzimadzi. Food Research International, 44 (7), 1856-1865.
2. [ziwiri]Nampoothiri, S. V., Prathapan, A., Cherian, O. L., Raghu, K. G., Venugopalan, V. V., & Sundaresan, A. (2011). In vitro antioxidant and inhibitory potential of Terminalia bellerica ndi Emblica officinalis zipatso motsutsana ndi LDL makutidwe ndi okosijeni ndi michere yayikulu yolumikizidwa ndi mtundu wa shuga 2. Chakudya ndi Chemical Toxicology, 49 (1), 125-131.
3. [3]Wang, P.Y., Fang, J. C., Gao, Z.H, Zhang, C., & Xie, S. Y. (2016). Kudya kwambiri zipatso, ndiwo zamasamba kapena ulusi wawo kumachepetsa chiopsezo cha mtundu wa 2 shuga: Kusanthula meta. Journal of kafukufuku wa matenda ashuga, 7 (1), 56-69.
4. [4]Asif, M. (2011). Udindo wa zipatso, ndiwo zamasamba, ndi zonunkhira mu matenda ashuga.Nkhani yapadziko lonse yazakudya, mankhwala, matenda amitsempha, 1 (1), 27.
5. [5]Bazzano, L. A., Li, T. Y., Joshipura, K. J., & Hu, F. B. (2008). Kudya zipatso, ndiwo zamasamba, ndi timadziti ta zipatso ndi chiopsezo cha matenda ashuga mwa amayi. Chisamaliro cha matenda ashuga, 31 (7), 1311-1317.
6. [6]Carter, P., Grey, L. J., Troughton, J., Khunti, K., & Davies, M. J. (2010). Kudya zipatso ndi ndiwo zamasamba komanso kuchuluka kwa matenda ashuga amtundu wa 2: kuwunika mwatsatanetsatane ndikuwunika meta. BM, 341, c4229.
7. [7]Hamer, M., & Chida, Y. (2007). Kudya zipatso, ndiwo zamasamba, ndi ma antioxidants komanso chiopsezo cha mtundu wa 2 shuga: kuwunika mwatsatanetsatane ndikuwunika meta. Journal of hypertension, 25 (12), 2361-2369.
8. [8]Dauchet, L., Amouyel, P., & Dallongeville, J. (2009). Zipatso, ndiwo zamasamba ndi matenda amtima. Kafukufuku Wachilengedwe Cardiology, 6 (9), 599.
9. [9]Ford, E. S., & Mokdad, A. H. (2001). Zipatso ndi masamba ogwiritsa ntchito komanso matenda ashuga omwe amapezeka pakati pa akulu akulu aku US Mankhwala oteteza, 32 (1), 33-39.
10. [10]Colditz, G. A., Manson, J. E., Stampfer, M. J., Rosner, B., Willett, W. C., & Speizer, F. E. (1992). Zakudya komanso chiopsezo cha matenda ashuga azimayi mwa akazi. American Journal of Clinical Nutrition, 55 (5), 1018-1023.
11. [khumi ndi chimodzi]Muraki, I., Imamura, F., Manson, J. E., Hu, F. B., Willett, W. C., van Dam, R. M., & Sun, Q. (2013). Kugwiritsa ntchito zipatso ndikuwopsa kwa mtundu wa 2 shuga: zotsatira zake kuchokera pamaphunziro atatu omwe angakhalepo a cohort. BMm, 347, f5001.
12. [12]Imamura, F., O'Connor, L., Ye, Z., Mursu, J., Hayashino, Y., Bhupathiraju, S. N., & Forouhi, N. G. (2015). Kugwiritsa ntchito zakumwa zotsekemera, zakumwa zotsekemera, ndi madzi azipatso komanso kuchuluka kwa matenda ashuga amtundu wa 2: kuwunika mwatsatanetsatane, kusanthula meta, ndi kuyerekezera kuchuluka kwa anthu. BMj, 351, h3576.
13. [13]Spieth, L. E., Harnish, J. D., Obwereketsa, C. M., Raezer, L. B., Pereira, M. A., Hangen, S. J., & Ludwig, D. S. (2000). Chakudya chotsika kwambiri cha glycemic pochiza kunenepa kwambiri kwa ana. Masamba a Pediatrics & Adolescent Medicine, 154 (9), 947-951.

Horoscope Yanu Mawa

Kudziwa

Nditumizireni Imelo Onetsani Patsamba