Kodi chimanga chimakhala chabwino kwa anthu omwe ali ndi matenda ashuga?

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Ma chimanga chimanga cham'mawa chomwe chimamwedwa ngati chakudya cham'mawa chokoma, chopatsa thanzi komanso chopatsa thanzi. Amakhala mgulu la chakudya cham'mawa chambiri chomwe chimakhudzana ndi kuchepa kwa matenda osatha monga matenda ashuga, omwe kuchuluka kwawo kukukulira padziko lonse lapansi.

Maluwa a chimanga siabwino kokha kupewa matenda a shuga, komanso kasamalidwe ka vutoli. Ziphuphu za chimanga ndizonenepa kwambiri, zotsika mtengo komanso zopangidwa kuchokera ku chimanga chomwe chimadzaza ndi fiber. Zomwe zili ndi fiber komanso mavitamini, michere, ma antioxidants ndi ma phytoestrogens zimathandizira kuti chimanga chimagwiritsidwa ntchito poyang'anira matenda ashuga.

Munkhaniyi tikambirana za mgwirizano pakati pa chimanga ndi shuga. Onani.

Mbiri Yazakudya Za Chimanga

Ma chimanga adapangidwa koyamba ndi kampani ya Kellogg. Kutengera ndi zomwe USDA idapereka, kapangidwe ka zakudya za chimanga cha Kellogg ndi izi: [1]

Zindikirani: Palinso mitundu ina ya chimanga chomwe chimapezeka pamsika. Sankhani omwe ali ndi index ya glycemic index, carbs ndi calories.

Chifukwa Chomwe Chimanga Chimanga Chitha Kusankha Bwino Ashuga

• Wolemera kwambiri

American Diabetes Association ikupereka lingaliro lakuchulukirachulukira kwa michere ya zakudya ndi zakudya zonse zambewu kuti muchepetse matenda ashuga. CHIKWANGWANI chimadziwika kuti chimachedwetsa kutaya kwa m'mimba ndi njala ndikuchepetsa kuyankha kwa glycemic mukatha kudya.

Ma chimanga amafufumitsa chimanga chomwe chimakhala chachikasu komanso chachikaso ndipo chimakhala chofewa chomwe chimayamba kufewa mukamapereka mkaka. Ili ndi CHIKWANGWANI chachikulu (beta-glucan) chomwe chimayambitsidwa ndi zomera za bakiteriya zomwe zimatulutsa m'matumbo, zimatulutsa mafuta amfupipafupi amchere motero, zimachepetsa magalamu a shuga pambuyo pake. [ziwiri]

• Wolemera mu thiamine

Chinthu china ndichakuti, chimanga cha chimanga chili ndi thiamine kapena vitamini B1, micronutrient yofunikira yomwe imakhudzidwa ndi kagayidwe kake ka shuga ndikusunga magwiridwe antchito am'mimba ndi ziwalo monga kapamba, zomwe zimakhudza kupanga insulin.

Thiamine ndi gwero lalikulu la mphamvu kumaselo. Ngakhale ma cornflakes alibe michere yambiri poyerekeza ndi mbewu zina zonse monga muesli ndi oats, kuchuluka kwake kwa thiamine kumadziwika kuti kufulumizitsa kagayidwe ndikupereka mphamvu mwachangu, poyerekeza ndi mbewu zina zonse.

• Mndandanda wotsika wa glycemic

Ma chimfine ali ndi chiopsezo chochepa cha glycemic chomwe chimalumikizidwa ndi kuchepa kwa matenda ashuga ndikuwongolera kuwongolera kwa glycemic mwa anthu omwe ali ndi matenda amtundu wa 2. Ngakhale kuchuluka kwa GI kuli kofananizidwa ndi mbewu zina zonse, ndizochepa m'thupi ndi fiber.

Ma cornflakes amachepetsanso mafuta m'thupi komanso amachepetsa chiopsezo cha matenda amtima okhudzana ndi matenda ashuga. Amadziwikanso kuti amateteza zovuta zam'matumbo monga khansa ya m'matumbo.

Kafukufuku akuti chikho chimodzi (237 mL) cha chimanga chimakhala ndi 0,31 mg wa thiamine. [3]

Kodi Njira Yabwino Yodya Idyani Zamasamba

Ma chimanga amadyedwa bwino ndi mkaka wopanda mafuta ambiri, komabe, akatswiri amati azimenya ndi zipatso zowuma monga ma almond, walnuts ndi cashews kapena zipatso zatsopano / zipatso za nyengo yake kuti zikhale zokoma komanso zopatsa thanzi ndi zomanga thupi ndi zina zofunikira.

Izi ndichifukwa choti kuchepa kwa ma calories ndi ma carbs, kumakhalanso ndi zomanga thupi zochepa, kutanthauza kuti kumatha kubweretsanso njala ndikukupangitsani kudya kwambiri. Ndi mapuloteni owonjezeredwa, amatha kukukhalitsani bwino ndikukhalitsani okhutira kwakanthawi.

Chimanga Ndi Zipatso Ndi Chinsinsi Cha Yoghurt

Zosakaniza

• Kapu ya zipatso zomwe mumakonda (zatsopano ndi zodulidwa)
• Chikho chimodzi chachinayi cha chimanga chimanga
• Chikho chimodzi chachinayi cha yoghurt yatsopano (mutha kusankha mtundu uliwonse wa yoghurt womwe ukuwoneka kuti uli ndi ma calories ochepa)
• Masamba 2-3 timbewu (mwasankha)

Njira

• Thirani supuni ziwiri za curd mu galasi lotumizira.
• Onjezani zipatso pamwamba pake.
• Onjezerani supuni ziwiri za curd.
• Tsopano onjezani zipatso zotsala ndi chimanga.
• Pamwamba ndi masamba a timbewu tonunkhira.
• Kutumikira

Pomaliza

Ma chimanga ndi njira yabwino kwambiri yoyambira tsiku lanu ndi chakudya cham'mawa chopatsa thanzi. Kumwa kwawo sikumangolumikizidwa ndi kuchepa kwa matenda ashuga komanso kukhala ndi thanzi lam'mutu, kuchepa kwa chiwopsezo cha kuthamanga kwa magazi komanso magwiridwe antchito azidziwitso.

Ma chimanga chimatha kukhala gawo la chakudya cham'mawa chokwanira chifukwa zimatsimikizira kuti zakudya zochepa, zopatsa mphamvu komanso michere yokwanira yomwe ingachepetse matenda ashuga. Komabe, kufufuza kwina kumafunikira m'derali. Komanso, sankhani kugula chimanga cham'madzi osati iwo omwe ali ndi shuga wowonjezera.

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Kudziwa

Nditumizireni Imelo Onetsani Patsamba