Emma Miller
Kune vanhu vane chirwere cheshuga, kudzora shuga yemuropa kwakakosha. Zvimwe zvekudya zvinogona kuderedza shuga yeropa kwenguva pfupi uye kuita kuti unzwe zviri nani. Asi zvakakosha kuyeuka kuti kudya kunofanira kungoenderana nekurapa, kwete kutsiva iyo.
Anyanisi
Hanyanisi, zvose zvitsva uye zvakabikwa, zvakanaka pakuderedza shuga yeropa. Hanyanisi ine allicin, chinhu chinorwisa shuga yeropa yakawandisa.
makotapeya
Avocados ane hutano monounsaturated mafuta uye anozivikanwa neawo low glycemic index. Ichi chigadzirwa chakanakira kudzora mazinga eshuga uye kudzivirira kubva kune metabolic syndrome.
hove
Hove nehove dzine omega-3 acids inokurudzira kugadzirwa kwehomoni adiponectin. Iyi hormone inowedzera kunzwisiswa kwemasero kune insulin. Kuti zvive nani kugadzirisa glucose, zvinokurudzirwa kudya chero hove dzegungwa uye dzine mafuta.
Zviyo
Zvidzidzo zvakabatanidza kugara uchinwa ma berries nekuvandudzwa kweglucose yeropa. Cherries, raspberries, uye blackberries inonyanya kubatsira. Aya ma berries anowedzera kunzwisiswa kwemasero kune insulin uye anovandudza glucose metabolism.
Nuts
Nzungu dzine mavhitamini akakosha uye fiber kudzora mazinga eshuga yeropa uye ane yakaderera glycemic index. Kuadya mushure mekudya kunokuchengetedza kubva kune shuga spikes. Maarumondi, nzungu, uye hazelnuts zvinonyanya kukosha.
Zvakakosha kuyeuka kuti chiyero chezuva nezuva chenzungu mune chirwere cheshuga hachisi kupfuura 40 gramu. Hazvifanirwe kudarika.
Zviyo zvose zvigadzirwa
Zviyo zvese zvezviyo ndizvo zvakanakisa zvemakabhohaidhiretsi kune vane chirwere cheshuga. Zvinotora nguva yakareba kugaya uye kubatsira kudzora mazinga eshuga. Kudya yakazara oat zvigadzirwa zvinokurudzirwa kuderedza mazinga eglucose. Uye spoonful ye bran isati yadya inoderedza dambudziko reshuga spike.
Mhodzi dzenhanga nenhanga
Kukuvadza uye kubatsira kwenhanga kunozivikanwa, asi iyi midzi yemuriwo inobatsirawo pakudzora mazinga eshuga. Mune dzimwe nyika, manhanga anoshandiswa sechikafu chekudya chechirwere cheshuga. Mbeu dzenhanga dzinoderedzawo mazinga eglucose zvakanyanya.
Eggs
Mazai akanakira vanhu vane chirwere cheshuga - ane mapuroteni akawanda, mafuta ane hutano, uye zvicherwa. Ongororo dzinoratidza kuti kudya zai rimwe rakafashairwa kunoderedza mazinga eshuga.
