Ọbara shuga na-akwalite ihe oriri

Nri ụlọ ọrụ taa nwere ọtụtụ carbohydrates na abụba anụmanụ. Ha nwekwara ntụpọ glycemic dị elu (GI). N'ihi ojiji ha, ọkwa shuga dị n’ọbara na-amali elu. Ọ bụ ya mere o ji dị mkpa ka onye nwere ọrịa shuga mara ụdị nri na-abawanye shuga ọbara.

Iwu ihe oriri maka ndị ọrịa mamịrị

Ndị mmadụ na-enwe sel na-anabata insulin ma ọ bụ homonụ na-emepụta homonụ ga-amachi oriri ha na-abawanye shuga ọbara n'ụzọ dị egwu. A na-atụ aro iwu ndị a:

• belata desserts, achịcha na ngwa nri n’ime nri,
• ewepu ihe ọ carbonụ carbonụ carbonated dị ụtọ,
• jụ nri kalori ka ukwuu tupu i hie ụra ma a doụbigala mmanya ókè,
• rie ihe oriri nwere abuba na mmanu eghe.
• were anụ oriri mee nri,
• amachi ị theụ ihe ọ alcoụ alcoụ na-egbu egbu - mmanya na-ebu ụzọ mee ka ọ̀tụ̀tụ̀ shuga dị n’ọbara pụta wee belata ya n’ụkpụrụ dị mkpa
• gaa n’ihu ma kpọọ egwuregwu.

Etu esi eji tebụl GI

A na-eme nri nke ndị ọrịa mamịrị n’iburu n'uche glycemic index (GI) nke ngwaahịa. Ihe ngosi a na - enyere gi aka igh ota otu gulukulu si abanye n’azu obara mgbe i riri. Ka ọ bara uru karị, ka ọ dị oke egwu ịrịa hyperglycemia.

Maka ndị na-arịa ọrịa shuga, nri na-etinye nri nwere GI n'okpuru afọ 30 dị mma.Iri iri nri glycemic dị na 30 ruo 70 kwesịrị ịchịkwa achịkwa ya. A na-atụ aro iri nri nwere ndepụta nke ihe karịrị nkeji iri asaa na menu.

Tebụl dị n'okpuru ebe a bara uru ọ bụghị naanị maka ndị ọrịa nwere ọrịa shuga 1 ma ọ bụ ụdị 2. Womenmụ nwanyị ndị ọrịa ha na-arịa ụdị ọrịa ahụ nwere ike iji ya. Ọzọkwa, data ndị a nwere ọrịa shuga chọrọ ndị data a.

Mkpụrụ Ọrịa shuga

Ndị ọkachamara n'ihe banyere nri na-enye ndụmọdụ ka ị rie mkpụrụ osisi ọhụrụ na friza. Ha nwere otutu mineral, pectin, vitamin na eriri. Na njikọta, akụkụ ndị a niile na - eme ka ọnọdụ anụ ahụ dị mma, na - akpali eriri afọ, na - ewepụ cholesterol dị mma ma nwee ọmarịcha ọbara shuga.

Ná nkezi, a na-adụ ndị ọrịa mamịrị ume iripịa 25-30 g nke fiber kwa ụbọchị. Ọtụtụ n'ime ya nwere apụl, raspberries, oroma, mkpụrụ vaịn, plums, strawberries na pears. Ọ bụ ihe amamihe dị na ya iri mkpụrụ osisi apụl na pea ndị ahụ. Ma tangerines nwere ọtụtụ carbohydrates ma mee ka ọbawanye ọbara. N'ime ọrịa shuga, a ga-atụfu ụdị citrus a.

Nnyocha e mere na-egosi na anyụ na-emetụtakwa n'ọbara glucose. Ahịhịa beri nwere ọtụtụ fructose na sucrose. Ọzọkwa, ọnụ ọgụgụ ha na-abawanye ma ọ bụrụ na echekwara anyụ ahụ ogologo. Site n'ọrịa shuga nke 2, a na-ahapụ ndị dọkịta iri ihe karịrị 200-300 g nke pulp kwa ụbọchị.

Mkpụrụ osisi a mịrị amị na-emetụta ọ̀ka shuga. Dị ka efere dị iche, ọ ka mma ịghara iji ha. Enwere ike iji ya mee nri compote, nke etinyere ya na mmiri oyi (maka awa 6). Mgbu na-ewepụ glucose ngafe.

Ihe ekwesighi iri nri

N'iji nri ufodu, enwee nkpu oso n’ogo shuga. Mara nke a, ị ga - egbochi ọtụtụ nsogbu ahụike site na ịhapụ ha.

A na-ahapụ mkpụrụ osisi berry, mkpụrụ osisi na-atọ ụtọ, mmiri ara ehi (mmiri ara ehi a mịrị amị, mmiri ara ehi dum, kefir, ude) na ịkpa oke ma na-esochi anya ndị na-egosi glucose. Ewezuga ha bụ ihe eji edozi - okpukpo a na-enye shuga, shuga, ihe nchekwa, mmanụ a naturalụ. A na - egbochikwa ụfọdụ akwụkwọ nri - beets, carrots, poteto, peas.

Na ọrịa shuga, nri nwere protein dị ala, nri abụba, anụ riri ya, nri mkpọ na ngwa nri ọka na-edozi. Ihe dị iche iche eji emechara ọkara agaghị eweta uru: nri mkpọ, mmanu abuba, sausages. N'ime nkeji ole na ole, ngwaahịa ndị dị ka Mayonezi, tomato kechoopu, nwere abụba na-abawanye shuga ọbara. Ọ dị mkpa maka ndị ọrịa mgbe afọ iri ise wepụrụ ha kpamkpam na nri. Ihendori mara mma bu ngwaahịa dabere na yogọt nke nwere obere calorie. Agbanyeghị, ndị na-anagide nri lactose kwesịrị ịkpachara anya.

Ọbara shuga na-ebili mgbe nri abalị sitere na nri a na-agwakọta, nke gụnyere protein, abụba, na carbohydrates. Nke a nwekwara mkpụrụ maka mkpụrụ osisi eke. Ha na-ewedata nri kalori nke nri, mana ha nwere ike kpalite mmụba nke glycemia.

Ngwaahịa ka ịhazie shuga ọbara

Ọtụtụ nri na-eme ka ịbawanye n’ọbara shuga. Nke a dị mkpa ịtụle mgbe ị na -emepụta nri ụbọchị.

Ghaa akwụkwọ nri na mbụ. A na-ahụkarị ọrịa glycemia site na cucumbers, celery, kọlịflawa, yana tomato, radishes, na eggplant. A na-etinye salads inine ngwa ngwa naanị mmanụ nri (rapeseed ma ọ bụ olive). Nke nkpuru osisi, inyocha insulin na-abawanye ube oyibo. Ọ na - enyekwa fiber na mkpụrụ nke anwụrụ.

Na-emetụta glucose na galiki raw. Ọ na-eme ka mmepụta nke insulin site na pancreas. Na mgbakwunye, akwukwo nri nwere ihe antioxidant, na-ewusi usoro ahụ ji alụso ọrịa ọgụ ọgụ. Ọzọkwa, ndepụta nke nri nwere obere glucose gụnyere ngwaahịa protein (àkwá, fillet iyak, anụ), ụdị chiiz na obere obere ụlọ.

Normalize ọkwa shuga na-ekwe ka mkpụrụ. O zuru ezu rie 50 g nke ngwaahịa kwa ụbọchị. Ahụekere, ube bekee, almọnd, cashews, mkpụrụ Brazil ga-aba uru kachasị mma. Ndị ọkachamara n'ihe banyere nri na-atụ aro iri mkpụrụ osisi painia. Ọ bụrụ na i tinye ha na menu ugboro ise n'izu, ọkwa shuga ga-agbada site na 30%.

Na-enyere aka belata glycemia ¼ tsp. pawuda etisasịwo otu iko mmiri ọkụ. Na-a aụ ihe ọ drinkụ aụ kachasị na afo efu. Mgbe ụbọchị iri abụọ na abụọ gachara, ọkwa shuga gbagoro site na 20%.

Achịkọta nri nke ọma n’esepụghị aka belata nsogbu dị n’arịa ọrịa shuga. Agbanyeghị, nke a agaghị ekwe omume ma ọ bụrụ na ịmaghị ngwaahịa GI. Gbakọọ ihe niile nke ọma ma rapara na nri achọrọ. Ewepu nri shuga na - akwalite ọbara site na nchịkọta nhọrọ ụbọchị. Duru ndu ị na-eme nke ọma ma gaa hụ dọkịta gị n'oge.