Kodi shuga kuchepetsa

Kuwonjezeka mlingo wa shuga m'magazi limasonyeza kuyan'anila mu dongosolo endocrine. Izi boma la thupi ali kungasokoneze mitsempha ndi mitsempha, mtima, pa zimam'patsa kagayidwe, zikubweretsa kunenepa. Odwala misinkhu shuga magazi ndi bwino mankhwala ndi zomera, zomwe zimatengera, nthawizina, moyo wawo. Kuti shuga kuchepetsa, m'pofunika ntchito malamulo otsogolera a zakudya zabwino.

maphunziro ambiri m'mayiko osiyanasiyana akusonyeza kuti CHIKWANGWANI popanda okhutira mkulu wa shuga ndi mafuta, ndi maziko a zakudya zolondola.

Monga mapadi ulusi masamba osati kuyamwa zinthu zoipa kwa thupi bwinobwino yonyamula iwo kudzera dongosolo excretory, komanso kwambiri m'mbuyo mayamwidwe wa dzuwa kwa mundawo m'mimba.

Kudya zipatso ndi masamba ayenera ziwonjezeke kwa nthawi 3-5 tsiku.

Kuchuluka CHIKWANGWANI zili wotchuka chinangwa (40 ga pa 100 g), nyemba (25 ga pa 100 g), mphodza (12 ga pa 100 g), nandolo yophika (12 ga pa 100 g), amondi (14 ga pa 100 g) unalembedwa (magalamu 9 pa magalamu 100).

Kodi kuchepetsa shuga polingalira GOP

Kodi nthawi zonse kufotokozera okha kuchuluka kwa chakudya mankhwala ntchito.

Chakudya ndi vuto munthu aliyense ndi kulemera owonjezera. Nkofunika kuti wodwalayo kumvetsa zimene ya glycemic index (GI). Zonse kudya, akhoza kukhala mkulu kapena otsika GI. Mlingo mkulu wa GI zikutanthauza kuti mankhwala adzakhala anapeza mofulumira ndi shuga kulumpha. M'munsi shuga kungakhale, kutenga chakudya ndi GI otsika. Shuga m'magazi idzayenda popanda kudumpha, kupereka bata magawo amuzolengedwa. Khalani mndandanda wa zakudya kololeka pa menyu, m'mabokosi GI:

• kefir (15);
• mtedza (15 mpaka 25, malinga mitundu);
• soya (16);
• chiponde (15);
• kiranberi (20);
• nyemba mdima (19);
• mpunga chinangwa (19);
• chitumbuwa (22);
• zipatso (25 mpaka 30 mamita malingana ndi mtundu);
• chokoleti wakuda (25 pa koko 60%);
• mkaka lonse ufa (28);
• mphodza (29);
• nyemba woyera (30);
• kutungira mkaka (32);
• Yogurt (33);
• Tikafika (33);
• maapulo (35 mpaka 40, malinga zosiyanasiyana za);
• mapeyala (35);
• sitiroberi (40);
• sitiroberi (40);
• gooseberries (40);
• zipatso timadziti (40);
• pasitala (42);
• spaghetti (42);
• malalanje (42);
• tangerines (42).

Kuti m'munsi shuga magazi pa kuwapempha dokotala kukana mankhwala okhala maltose (GI 106) ndi shuga (GI 100). Kuyambira wodzitukumula mpunga (GI 94), uchi (GI 88), mbatata anaphika (GI 85), caramel (GI 80), cornflakes (GI 80), French batala (GI 75), tirigu flakes (GI 73), chivwende ( GOP 71). Zimadalira mtundu wa zochita za anthu, ntchito fizicheskry pa mowa anafuna mphamvu.

Kodi kuchepetsa shuga m'magazimo wanu, zonunkhira ndi mchere

Mwaluso okonzeka saladi wogwirizira kulawa mchere. Saladi maolivi wangwiro kapena mafuta canola. Variegate mouthfeel kungakhale kuwonjezera awiri saladi wa spoons horseradish, mpiru, phwetekere phala, adyo, anyezi, ginger, tsabola, mandimu ndi mchere. msuzi zodabwitsa ntchito saladi amachita yogurt. katundu zonunkhira ndi mitundu yosiyanasiyana ya greenery. Chidwi zigawo, zotsitsimutsa kukoma saladi aliyense, kuphatikizapo zipatso akhoza zouma zipatso pang'ono.

M'munsi shuga ndi zothandiza ndiponso wathanzi anthu kupewa matenda oopsa, shuga, kunenepa. Kudalira madontho wokoma oopsa boma maganizo instants ndi kukwera madzi a shuga magazi. Mmene alili kungadzutse maganizo yaitali, zofooketsa chitetezo cha m'thupi. Kuchuluka shuga m'magazi amakwiya kusintha ukalamba kumayambiriro kwa khungu ndi ziwalo za m'kati, wawononga achinyamata ndi kukongola.

Pogula chobalidwa, m'pofunika kufufuza kapangidwe kake pa caloric. More wapatali ndi otsika kalori chakudya, osati amene akuti "otsika mafuta". Kuti pali zambiri kwambiri shuga, ngakhale zili ake si anasonyeza pa phukusi.