15 Yakanyanya Michero Yechirwere cheshuga Varwere

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Gore rega rega, mwedzi waMbudzi unocherechedzwa seMwedzi weKuziva Chirwere cheshuga - unocherechedzwa pasirese kusimudzira ruzivo nezve vese Type 1 uye Type 2 chirwere cheshuga. Dingindira reZuva reShuga rePasi rose uye mwedzi wekuziva chirwere cheshuga 2019 ndeye 'Mhuri uye Chirwere cheshuga'

Chirwere cheshuga Kuzivisa Mwedzi 2019 zvakare ine chinangwa chekutarisa pane chinongedzo pakati pechirwere cheshuga nechirwere chemwoyo. Pamwedzi uno wekuzivisa, ngatitarisei pamhando dzakachengeteka dzemichero chirwere cheshuga chinogona kunakidzwa pasina kunetseka!

Vanorwara neshuga vanofanirwa kungwarira zvakanyanya mukugadzirira chati yavo yekudya. Kune zvekudya zvishoma izvo munhu ane chirwere cheshuga anogona kuva nazvo pasina kunetseka. Nekudaro, kune huwandu hwakawanda hwezvikafu hunogona kukwidza huwandu hweshuga yeropa. Izvo zvakafanana kana zvasvika pamichero. Nguva nenguva, takaudzwa kuti michero nemiriwo ndiwo muenzaniso wehutano uye hapana chinogona kurova izvi zvisikwa kana zvasvika pakudya zvine hutano. ^[1] . Asi, vanhu vane chirwere cheshuga vanotarisana nechirambidzo mune ino, sezvo izvo zvine shuga mukati memichero zvinogona kukuvadza zvakanyanya.

Saka, ndezvipi zvinokurudzirwa michero mikuru kune vane chirwere cheshuga? Pfungwa yakakurumbira yekuti michero haina njodzi kana uine chirwere cheshuga haina kunaka. Mhando dzakawanda michero yakazara nevhithamini, zvicherwa pamwe nefibre, izvo zvinogona kubatsira kudzora huwandu hweshuga yeropa pamwe nekuderedza njodzi yako yekukura rudzi rwechipiri chirwere cheshuga ^[piri] . Kunze kweizvi, iyo faibha inogona kusimudzira kunzwa kwekuzara, kudzora zvishuwo zvisina hutano uye kudzivirira kudyisa. Kuchengetedza huremu zvine hutano kunogona kuwedzera yako insulin senzwi uye zvakare kubatsira neshuga manejimendi ^[3] .

Glycemic index kana GI inoyera kuti chikafu chine carbohydrate chinokwidza sei ropa rerukosi. Ivo vanhu vanotambura nechirwere cheshuga vanoshandisa GI seye gwaro rekutanga pakusarudza sarudzo chaiyo yezvikafu. Chikafu chine yakakwira glycemic index kukosha chinowanzo kukwidza shuga rako reropa rakakwira kupfuura chikafu chine yakaderera GI kukosha. Yakadzika GI iri makumi mashanu nemashanu kana zvishoma, 56 kusvika 69 iri pakati GI uye 70 kana kupfuura inoonekwa seyepamusoro GI ^[4] . Mumwe munhu anotambura nechirwere cheshuga anogona kuve nezvibereko zvine yakaderera uye yepakati glycemic index, asi yakaderera GI iri kuwedzera kusarudzika.

Zvakare, michero yemvura-inotendwa kuti inobatsira chaizvo kune vane chirwere cheshuga ^[5] . Ramba uchiverenga kuti uzive nezvemhando yemichero iyo chirwere cheshuga chinogona kunwiwa, pasina kunetseka kweshuga yeropa kusaenzana.

Zvibereko zvine hutano Kune vane chirwere cheshuga

Kana ikadyiwa muhuwandu hwakaenzana uye pasi pekutarisirwa nachiremba wako, michero iyi inogona kubatsira kudzora chirwere cheshuga kana huwandu hweshuga yeropa ^{[6] [7] [8] [9] [10] [gumi neimwe] [12] [13]} .

1. Muchero

Inenge 91 muzana yemichero imvura. Grapefruit yakafuma muvitamin C, ine glycemic index ye25 uye ine huwandu hwakawanda hwesubble fiber. Muchero wemazambiringa unosanganisira naringenin inova flavonoid inosimudzira kunzwisisika kwemuviri wako kune insulin. Idya inenge hafu yemuzambiringa zuva nezuva kuti uchengetedze shuga yako yeropa mukutonga.

2. Strawberry

Aya mabriji akatakurirwa mavitamini, antioxidants uye faibha iyo inokubatsira iwe kudzora chirwere cheshuga. Uye zvakare, sitirobheni ine glycemic index ye41 uye yakaderera mumahydrohydrate. Strawberries chengetedza dumbu rako rizere, chengeta iwe uine simba uye nekukubatsira iwe kuyera yako mashuga eropa. Kudya nezve & frac34 mukombe wemastrawberry zuva nezuva kunogona kubatsira kune vane chirwere cheshuga.

3. Orenji

Akapfuma nefibre, ane shuga shoma, ane vhitamini C yakawanda uye thiamine, kudya maorenji kunobatsira kuchengetedza huwandu hweshuga yeropa mukutonga. Ivo vane 87 muzana yemvura yezvinyorwa uye vane yakaderera kwazvo glycemic index. Maorange anokubatsirawo kuti uremu hwako hutungamirirwe. Tora orange zuva nezuva kuti urambe uine chirwere cheshuga. Iyo ine glycemic index ye44.

4. Cherry

Iine yakaderera glycemic index ye22, yakafuma muvhitamini C, antioxidants, iron, beta-carotene, potasium, folate, magnesium uye fiber, macherry anobatsira zvakanyanya chirwere cheshuga. Zvakare, ma cherries akazara nemaanthocyanins ayo anofungidzirwa kudzikisa mashuga eropa nekusimudzira kugadzirwa kwe insulin nezvikamu makumi mashanu muzana. Iwe unogona kudya cherries mune nyowani fomu. Kudya 1 mukombe wema cherries pazuva kunogona kubatsira mukuchengetedza chirwere cheshuga.

5. Apple

Akapfuma muVitamin C, inogadziriswa fiber uye antioxidants, maapuro anogona kukubatsira kuti uchengetedze chirwere cheshuga. Iwo zvakare ane pectin iyo inobatsira kubvisa iyo chepfu kubva mumuviri wako uye kuderedza iyo insulin inoda mune vane chirwere cheshuga neinosvika makumi matatu neshanu muzana. Uye ine yakaderera glycemic index ye38.

6. Peya

Kuve ne84 muzana yemvura yemaperesi ane mafiber uye mavitamini ayo anobatsira kuchengetedza huwandu hweshuga muropa. Mapeya anoonekwa seanonyanya kubatsira chirwere cheshuga nekuti anobatsira kuwedzera insulin senzwi uye yakaderera glycemic level ye38. Unogona kudya peya diki zuva nezuva kugutsa zvishuwo zvako zvinotapira.

7. Plum

Kunze kwekuve wakaderera macalorie, plums zvakare akadzika mune glycemic index. Plums ipfuma sosi ye fiber inoita kuti ive chibereko chakanakira vane chirwere cheshuga uye varwere vemoyo. Sevazhinji varwere cheshuga vanotambura nekuzvimbirwa, zvinobatsira kugadzirisa kugaya uye kurapa kupatira. Iyo ine yakaderera kwazvo glycemic index ye24.

8. Avocado

Mafuta ane hutano uye potasium muavocado zvinoita kuti zvibatsire vane chirwere cheshuga. Avocado inobatsirawo kudzikisa triglyceride uye yakaipa cholesterol mwero mumuviri. Iyo ine yakaderera kwazvo glycemic index ye15.

9. Nectarines

Ichi ndicho chimwe chibereko chemucitrus icho vane chirwere cheshuga vanogona kuve nacho. Nectarine ine yakaderera glycemic index, iyo inobatsira kudzikisa mikana yerudzi-2 chirwere cheshuga. Iyo ine yakaderera glycemic index ye30.

10. Peach

Chibereko chine yakaderera glycemic index uye chakakwirira mune fiber zvemukati. Zvakare, iyo antioxidants uye mavitamini aripo mupeche anoita kuti zvive zvakanyatsonaka kune varwere cheshuga. Iyo ha yakaderera glycemic index ye28.

11. Nhema jamun

Pachivanhu, muchero uyu unowanzo shandiswa nevanhu vanogara mumaruwa. Nhasi, nhema jamuns yakaonekwa mumadhorobha uye yawana nzvimbo muzvibereko zvevarwere vechirwere cheshuga. Jamun rubatsiro runovandudza kudzora kweshuga muropa. Mbeu zvakare dzinogona kudyiwa, kana hupfu. Iyo ine yakaderera glycemic index ye25.

12. Chinanazi

Akapfuma mune anti-hutachiona uye inorwisa-kuzvimba zvivakwa, mananasi anogona kudyiwa nevanhu vane chirwere cheshuga. Iine glycemic index ye56, zvakachengeteka kudyiwa.

13. Damba

Kudya muchero uyu kunobatsira kune varwere cheshuga. Nekuti inobatsira kuvandudza mashuga eropa mumuviri. Iyo ine yakaderera glycemic index ye18.

14. Amla

Chibereko chinovava ichi chakanakira varwere vane chirwere cheshuga sezvo ichiiswa muvhitamini C uye faibha. Iyo michero yakasvibira yemaamla michero inofanirwa kudyiwa pakudya kwemazuva ese nevarwere vane chirwere cheshuga. Iyo ine yakaderera GI ye40.

15. Papaya

Yakazara nehuwandu hwakawanda hwezvakavaka muviri, papaya inozivikanwa kuva nemidziyo inobatsira kudzora chirwere cheshuga. Inodzivirirawo chirwere cheshuga chemwoyo. Iwo zvakare ane maenzymes akadaro anodzivirira chirwere cheshuga kubva kune zvinokuvadza mahara radicals. Iine glycemic index ye60, muchero unorayirwa navanachiremba kuti ubatanidzwe mukudya kwemurwere weshuga.

1. [1]Devalaraja, S., Jain, S., & Yadav, H. (2011). Zvibereko zvekune dzimwe nyika semushonga wekurapa chirwere cheshuga, kufutisa uye metabolic syndrome. Chikafu Ongororo International, 44 (7), 1856-1865.
2. [piri]Nampoothiri, S. V., Prathapan, A., Cherian, O. L., Raghu, K. G., Venugopalan, V. V., & Sundaresan, A. (2011). In vitro antioxidant uye inhibitory kugona kweTheminalia bellerica uye Emblica officinalis michero inopesana neLDL oxidation uye makemikari akakosha akabatana nerudzi rwechipiri chirwere cheshuga. Chikafu uye Chemical Toxicology, 49 (1), 125-131.
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6. [6]Carter, P., Grey, L. J., Troughton, J., Khunti, K., & Davies, M. J. (2010). Zvibereko uye kudya kwemiriwo uye chiitiko cherudzi 2 chirwere cheshuga mellitus: yakarongeka ongororo uye meta-ongororo. BMJ, 341, c4229.
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