Kodi nthochi ndi yabwino kwa odwala matenda ashuga?

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Anthu odwala matenda ashuga ayenera kudziwa za zipatso zambiri zomwe zili ndi shuga wambiri komanso zakudya zomwe amadya chifukwa zimatha kutulutsa shuga m'thupi. Nthochi amaonedwa kuti ndi umodzi mwa zipatso zopatsa thanzi, zomwe zimakhala ndi mavitamini ndi michere yambiri komanso mapuloteni ndi ma antioxidants. Ndi gwero labwino la ma carb athanzi ndipo amapangira zokometsera zokoma komanso zopatsa mphamvu.

Nthochi zakupsa ndizokoma kulawa zomwe nthawi zambiri zimapangitsa munthu wodwala matenda ashuga kuganiza ngati zili zabwino kapena ayi. Pofuna kuthetsa kukayika kumeneku, tiyeni tiwunikire bwino za nthochi.

Mtengo wa nthochi

Nthochi 1 yaying'ono (101 g) imakhala ndi mphamvu 89.9 kcal, 74.91 g madzi, 1.1 g protein, 23.1 g carbohydrate, 2.63 g fiber fiber, 5.05 mg calcium, 27.3 mg magnesium, 0.26 mg iron, 362 mg potassium, 22.2 mg phosphorus, 0.152 mg zinc, 1.01 mcg selenium, 20.2 mcg folate pamodzi ndi vitamini A, E, K, B1, B2, B3 ndi B6. ^[1]

Kulumikizana Pakati pa nthochi ndi matenda ashuga

Malinga ndi kafukufuku, ulusi womwe umapezeka mu nthochi yaiwisi umathandiza kuchepetsa glycemia, yomwe imalepheretsa kapena kuthandizira matenda ashuga (mtundu wachiwiri). Zimathandizanso pakuwongolera matenda am'mimba, kumathandiza pakuwongolera kunenepa, kuthana ndi zovuta za impso ndi chiwindi, komanso kupewa matenda amtima ndi matenda ena ambiri okhalitsa. Komanso, nthochi ili ndi cholozera chochepa cha GI chomwe chimalepheretsa kuchuluka kwa shuga wamagazi mukamamwa. ^[ziwiri]

Munthu akadya chakudya, amasandulika shuga ndi insulin yotulutsa kapamba, yomwe pambuyo pake imasandulika mphamvu. Wodwala matenda ashuga, chifukwa cha kukana kwa insulin, mulingo wa glucose umakwera chifukwa chakulephera kwa thupi kuti lisanduke gwero lamagetsi. Ndicho chifukwa chake odwala matenda ashuga amayenera kuchepetsa kudya kwamahydrohydrate kuti athetse vutoli.

Mfundo yomwe tatchulayi ikuwonetseratu kuti si nthochi zomwe zimayambitsa kuchulukitsa kapena kuchepa kwa shuga m'thupi, koma chakudya chonse cha zimam'patsa mphamvu. Ngati wodwala matenda ashuga atenga nthochi yaying'ono patsiku lomwe lili ndi mavitamini 23.1 g, amatha kuchepetsa kuchuluka kwa kaloriyo popewa zakudya zina zopatsa mphamvu. Mwanjira imeneyi, wodwala matenda ashuga amathanso kupeza phindu la nthochi. Kutchula, zakabohaidreti ndizofunikira kuti thupi lizigwira ntchito bwino, chifukwa chake sizingaletseke pazakudya zokha. ^[3]

Nthomba zimaonedwa ngati zotetezeka kwa odwala matenda ashuga bola ngati atenga zochepa poganizira zaumoyo wawo.

Kodi nthochi zimapindulitsa bwanji odwala matenda ashuga?

Nthochi ndi zotetezeka ku matenda a shuga chifukwa cha zifukwa izi:

• CHIKWANGWANI: Zakudya zamankhwala mu nthochi zimachedwetsa kuyamwa kwa chakudya ndi thupi, zomwe zimachedwetsa kugaya chakudya. Izi zimalepheretsa kuwuka mwadzidzidzi kwa magazi m'magazi, potero kumayang'anira matenda ashuga. ^[4]

• Wosakaniza wowuma: Kuchuluka kwa mankhwala osagundana mu nthochi yaiwisi kumathandiza kuchepetsa kukhudzidwa kwa insulini ndikuwongolera kukwera kwa glucose mukatha kudya. Ndi mtundu wa wowuma womwe umathandizira kuti thupi liziyenda bwino m'thupi ndipo silimatha mosavuta, motero limapewa kukwera mwadzidzidzi kwa magazi m'magazi. ^[5]

• Vitamini B6: Matenda a shuga ndi vuto lomwe mitsempha imawonongeka chifukwa cha shuga wambiri wamagazi. Matenda oterewa amatha kupangitsa kuti asakhale ndi vitamini B6. Popeza nthochi imakhala ndi vitamini B6, imathandizira matenda ashuga. ^[6]

Momwe Mungadye Nthomba Ngati Ndinu Ashuga

• Mumakonda kudya nthochi yosakhwima poyerekeza ndi yakupsa popeza yoyamba ili ndi index ya glycemic index. ^[7]
• Sankhani nthochi yaying'ono kuti muchepetse zomwe zimapezeka m'thupi.
• Ngakhale mutadya nthochi yaying'ono, sankhani zakudya zokhala ndi glycemic index ngati yamatcheri ndi zipatso zamphesa osadyera pang'ono kapena pang'ono ngati mazira ndi nsomba.
• Ngati mumakonda nthochi, idyani magawo angapo kangapo patsiku. Wina amatha kuwaza sinamoni pa magawo a nthochi ndikukhala nawo.
• Mukakhala ndi nthochi yokhala ndi mchere, sungani mafutawo mwa kudya pang'ono chakudya chotsatira.
• Pewani nthochi zogulitsa pamsika monga tchipisi cha nthochi.

1. [1]Nthochi, yaiwisi. USDA Chakudya Chopangidwa. United States Dipatimenti ya Zaulimi Yofufuza Zaulimi. Kubwezeretsedwa pa 07.12.2019
2. [ziwiri]Falcomer, A. L., Riquette, R., de Lima, B. R., Ginani, V. C., & Zandonadi, R. P. (2019). Ubwino Waumoyo Wogwiritsira Ntchito Banana Wobiriwira: Kuwunika Mwadongosolo. Zakudya zopatsa thanzi, 11 (6), 1222. doi: 10.3390 / nu11061222
3. [3]Cressey, R., Kumsaiyai, W., & Mangklabruks, A. (2014). Kugwiritsa ntchito nthochi tsiku ndi tsiku kumawonjezera magazi m'magazi ndi ma lipid mu maphunziro a hypercholesterolemic ndikuwonjezera serum adiponectin mu mtundu wa 2 odwala matenda ashuga.
4. [4]Kutumiza, R. E., Wotchuka, A. G., King, D. E., & Simpson, K. N. (2012). Zida zamankhwala zochizira mtundu wa 2 shuga: kusanthula meta. J Am Board Fam Med, 25 (1), 16-23.
5. [5]Karimi, P., Farhangi, M. A., Sarmadi, B., Gargari, B. P., Javid, A. Z., Pouraghaei, M., & Dehghan, P. (2016). Mphamvu zochiritsira wowuma wosakanikirana pakusintha kwa insulin kukana, endotoxemia, kupsinjika kwa oxidative komanso antioxidant biomarkers mwa azimayi omwe ali ndi matenda a shuga amtundu wa 2: mayesero azachipatala omwe amayang'aniridwa mosasintha. Annals of Nutrition and Metabolism, 68 (2), 85-93.
6. [6]Okada, M., Shibuya, M., Yamamoto, E., & Murakami, Y. (1999). Zotsatira za matenda ashuga pamavitamini B6 mu nyama zoyeserera. Matenda a shuga, kunenepa kwambiri ndi kagayidwe kachakudya, 1 (4), 221-225.
7. [7]Hermansen, K., Rasmussen, O., Gregersen, S., & Larsen, S. (1992). Mphamvu yakupsa kwa nthochi pamwazi wamagazi ndi mayankho a insulini amtundu wa matenda ashuga amtundu wa 2. Mankhwala Ashuga, 9 (8), 739-743.

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