Shuga Yeropa Inodzika Sei? Zvokudya Zvinoderedza Shuga Yeropa

Shuga yepamusoro inokonzera mamwe maitiro akaipa pamuviri. Ndicho chikonzero mubvunzo wekuti "shuga yeropa inodonha sei" ndeimwe yenyaya dzinoda kuziva.

Shuga yepamusoro inoitika kana muviri usingakwanisi kuendesa shuga kubva muropa kuenda kumasero. Munguva pfupi, inokonzera hope uye nzara. Miviri yedu inogona kusakwanisa kunyatsodzikisa shuga yeropa nekufamba kwenguva. Izvi zvinotungamirira kuchirwere chinonzi Type 2 diabetes pakati pevanhu.

Chirwere cheshuga idambudziko reutano riri kuramba richiwanda uye rinobata vanhu vakawanda. Kutaura zvazviri, tinogona kutaura kuti ndicho chinokonzera zvirwere zvakawanda. Shuga yepamusoro inogona kukonzera kuoma uye kupera kwetsinga dzeropa. Izvi zvinotanga kurova kwemoyo kana sitiroko.

Chii chinonzi Blood Sugar?

Chiyero cheshuga yeropa ndiyo huwandu hweglucose mumuviri. Glucose ndiyo yakareruka fomu yeshuga, inova carbohydrate. Shuga yeropa inowanikwa muropa uye inogoverwa kumaseru kupa muviri simba.

Shuga yemuropa inowanzowanikwa iri shoma muvanhu nemhuka. Muchokwadi, kune magiramu mana chete eglucose mumuviri wedu chero nguva. Muviri wedu unoita nepaunogona napo kuti urambe uri padanho rino rakajairwa uye nekuridzora. 

Chiyero cheshuga muropa ndicho chakaderera zvikuru patinomuka mangwanani. Apo kudya kwekutanga kwezuva kunodyiwa, mamirigiramu mashomanana achamuka mumaawa mashomanana.

Shuga yeropa inopinzwa muropa muura diki yoendeswa kuchiropa, uko masero echiropa anotora yakawanda yeglucose ndokuishandura kuva glycogen. Glycogen inochengetwa muchiropa.

Muviri wedu wese unoshandisa shuga yeropa. Huropi hunohuda zvakanyanya, kunyanya sezvo neurons muuropi dzinoshandisa shuga yeropa seyadzo yekutanga simba. Kana iyo nhanho ikanyanya kuderera kana yakanyanya kukwirira, inonetesa hurongwa hwetsinga zvakanyanya.

Kuve neNormal Blood Sugar Level

Paavhareji munhu asina chirwere cheshuga achava nemazinga eshuga yeropa pane imwe nzvimbo munzvimbo yakajairika yekutsanya ye70 kusvika 99 mg/dl (kana 3,9 kusvika 5,5 mmol/L). Kune vanhu vane chirwere cheshuga, shuga yakajairwa yeropa inofanira kunge iri pakati pe80 ne130 mg/dl (4.4 kusvika 7.2 mmol/L).

Mushure mekudya, huwandu hweshuga hweropa kune munhu asina chirwere cheshuga huri pasi pe140 mg/dl (7.8 mmol/L) uye pasi pe180 mg/dl (10.0 mmol/L) kune ane chirwere cheshuga.

Chimiro cheshuga yeropa chinoshanduka zvishoma panguva yekuzvitakura. Paunenge uine pamuviri, huwandu hweropa hunowedzera zvakanyanya. Izvi zvinokonzera kuderera zvishoma kweshuga muropa. Nokudaro, kuvakadzi vane pamuviri, shuga yeropa ichave yakaderera zvishoma pane yakajairika uye izvi kazhinji hazvikonzeri dambudziko.

Izvo chaizvo zviri nyore kuchengetedza yakajairika shuga yeropa uye kudzivirira kusimuka kwayo nekudonha. Zvokudya zvine utano uye mamwe mararamiro ekuchinja zvakakwana. Pane mamwe mapoinzi anofanirwa kutariswa kuitira kudzikisa kamwe kamwe kukwira kweshuga yeropa.

Unoziva Sei Kana Ropa Rako Shuga Rakakwira?

Kana shuga yeropa ichikwira kamwe kamwe kana kugara yakakwirira kwenguva yakareba, zviratidzo zvinotevera zvinoitika:

• kunzwa kupera simba zvakanyanya nekufamba kwenguva
• kuderedza uremu nekukurumidza
• kunzwa kuneta kana kupera simba kazhinji
• Kugara uchisangana nemusoro kana migraines
• kusangana nekusaona zvakanaka
• Kunzwa kuda kuita weti nguva zhinji
• Kushaya hanya

Kana zvikasarapwa, zviratidzo izvi zvinowedzera kuoma uye zvakaoma kudzora nekufamba kwenguva. Zviratidzo zvechirwere cheshuga chepamusoro chinoramba chiri pamusoro kwenguva yakareba zvinosanganisira:

• Kugara uine zvirwere zveganda
• Kuwedzera kuwanda kwehutachiona hwehutachiona muvakadzi
• Kupora kwenguva refu kwemaronda
• Kukuvadza kune nhengo dzomukati, kunyanya itsvo, maziso nemidziyo yeropa yemuviri
• kusaona zvakanaka
• kunyanya kurasikirwa nebvudzi
• Matambudziko akanyanya emudumbu (akadai semanyoka uye kunyimwa kwakanyanya)

Shuga Yeropa Inodzika Sei?

• Deredza kushandiswa kwemakhahydrates

"Shuga yeropa inodonha sei?" Patinobvunza, chinhu chekutanga kuyeuka ndechekugara kure nemacarbohydrates. Kunyanya kubva kumakhahydrates akacheneswa.

Makabhohaidhiretsi chikafu chinoita kuti shuga yemuropa ikwire. Patinodya makabhohaidhiretsi, anotsemurwa kuita shuga. Shuga idzi dzinobva dzapinda muropa. Sezvo mwero weshuga muropa uchikwira, pancreas inoburitsa hormone inonzi insulin uye masero anosveta shuga kubva muropa.

makabhohaidhiretsi akacheneswamacarbohydrates akagadzirwa. Tafura yeshuga, chingwa chichena, mupunga muchena, pasoda, shuga, zviyo zvemangwanani uye madhiri ese ndiwo makabhohaidhiretsi akadaro. Aya ndiwo makabhohaidhiretsi ane kukanganisa kwakashata pamazinga eshuga yeropa. Nekuti yakabviswa zvinenge zvese zvinovaka muviri, mavhitaminzi, zvicherwa uye fiber. Ivo zvakare vane yakakwira glycemic index nekuti inogayiwa zviri nyore uye nekukurumidza mumuviri. Izvi zvinoita kuti shuga yemuropa ikwire.

Kudya chikafu chine macarbohydrates shoma kunodzivirira kukwira kweshuga yeropa.

• kuderedza kushandiswa kweshuga

sucrose uye high fructose chibage manyuchi Kuwedzera shuga muzvokudya, zvakadai seshuga, hazvina kukosha kwekudya. Aya angori macalorie asina chinhu. Muviri unopwanya aya mashuga ari nyore nyore, zvichikonzera spike mushuga yeropa. Inobatanidzwawo nekuvandudzwa kwe insulin resistance. Neimwe nzira, unogona kuderedza shuga yeropa nekugara kure neshuga.

• Chengetedza uremu hwako muhutano hwakanaka

Kufutisa kunoita kuti zviome kuti muviri ushandise insulin uye kudzora mazinga eshuga yeropa. Izvi zvinoita kuti shuga yeropa iwedzere uye, maererano, kukura kwechirwere cheshuga chechipiri. kurema, insulin kurambaZvinokonzerawo kuvandudzwa kwe Kurasikirwa uremu kunodzikamisa shuga yeropa.

• kurovedza muviri

"Shuga yeropa inodonha sei?" Semhinduro kumubvunzo, tinogona kutaura kurovedza muviri sekuchinja kwehupenyu. Kudzidzira muviri kunodzivirira kukwira kweshuga yeropa nekuwedzera kunzwa kwemasero kune insulin. Inobatsirawo masero emhasuru kutora shuga yeropa uye kuderedza mazinga ehuga.

Kuita maekisesaizi pasina chinhu kana kuti mudumbu makazara kunoshanda pakudzora shuga muropa. Chimwe chidzidzo chakawana kuti kurovedza muviri usati wadya kudya kwemangwanani kwainyanya kushanda pane kurovedza muviri mushure mekudya kwemangwanani.

• Idya zvokudya zvine fibrous

Fiber inoumbwa nezvirimwa zvekudya izvo miviri yedu isingagoni kugaya. Kune maviri akakosha marudzi e fiber: soluble uye isinganyungudika. Kunyanya, soluble fiber inodzivirira shuga yeropa kubva pakukwira.

Fiber zvakare inodzvanya kuda kudya nekuita kuti unzwe wakaguta. Nzvimbo dzakanakisa dzekunyungudika fiber dzinosanganisira oatmeal, nzungu, nyemba, mimwe michero yakaita semaapuro, maranjisi uye blueberries, nemiriwo mizhinji.

• mvura yakakwana

Kusanwa mvura yakakwana kunogona kukonzera shuga yeropa. Kana muviri usina mvura yakakwana, unoburitsa hormone inonzi vasopressin. Izvi zvinokurudzira itsvo kuchengetedza mvura uye muviri kuburitsa shuga yakawandisa muweti. Inokonzerawo kuti shuga yakawanda ibudiswe kubva pachiropa ichienda muropa.

Kuti mvura yakawanda sei inofanira kunwiwa mukati mezuva inobva pane zvinodiwa nomunhu wacho. Sarudza mvura yakachena pachinzvimbo chemvura inotapira kana soda, sezvo zvirimo zveshuga zvichizoita kuti shuga yemuropa iwedzere.

• kudya katatu pazuva

Kana iwe ukatevera mutemo wekudya katatu pazuva, chiyero cheshuga yako yeropa chinoramba chiri muhuwandu hwemazuva ose. Kudya zvine utano maawa mana kana mashanu oga oga panguva nhatu dzakasiyana muzuva rose kuchaita kuti shuga yako yomuropa isanyanya kuderera, zvichikudzivisa kurwisa zvokudya pane dzimwe nguva. svetuka chikafuzvinokanganisa zvakanyanya njodzi yechirwere cheshuga uye varwere vane chirwere cheshuga.

• Shandisa apple cider vhiniga

Apple cider vhiniga ine zvakawanda zvinobatsira. Kubatsira kuderedza uremu, kuderedza cholesterol, kuenzanisa shuga yeropa ndiyo inonyanya kukosha. Zvidzidzo zvinoratidza kuti avo vanodya apuro cider vhiniga vane yakawedzera insulin mhinduro uye yakaderedzwa shuga yeropa. Apple cider vhiniga inoderedza glycemic index yezvokudya, izvo zvinodzivirira shuga yeropa. 

• Tora chromium uye magnesium

Zvidzidzo zvinoratidza kuti chromium uye magnesium inogona kushanda mukudzora shuga yeropa. Zvokudya zvakapfuma muchromium zvinosanganisira broccoli, mazai yolks, shellfish, matomatisi, uye nzungu. Zvokudya zvakapfuma mu magnesium zvinosanganisira sipinashi, maamondi, maavocado, cashews uye nzungu.

Iko kusanganiswa kwezviviri izvi kunovandudza insulin senitivity kupfuura kuwedzera mumwe nemumwe. 

• Idya zvinonhuwira zvinoderedza shuga yeropa

Zvinonhuwira zvinoderedza shuga yeropa zvinosanganisira sinamoni uye fenugreek. Cinnamon inovandudza insulin kunzwa. Inodzivirira kusimuka kamwe kamwe kweshuga yemuropa mushure mekudya kuzere nemacarbohydrate.

Chimwe chezvinhu zvemuviri zvefenugreek ndechekuti mbeu dzakapfuma mune soluble fiber. Izvi zvinononotsa kugayiwa uye kubatwa kwemakhabhohaidhiretsi, zvichidzivirira kuti shuga yeropa isakwira.

• shandisa barberine

mugeri wakoikemikari inotorwa kubva mumiti yakasiyana-siyana. Inoshandiswa kuderedza cholesterol, kuora muviri uye kutonga shuga yeropa.

Berberine inoderedza huwandu hweshuga inogadzirwa nechiropa uye inovandudza insulin senitivity. Inoshanda semamwe madhiragi anoshandiswa kune Type 2 chirwere cheshuga.

Nepo berberine yakachengeteka zvakaringana, bvunza chiremba usati washandisa kana uine chero mamiriro ekurapa kana uri kutora chero mushonga.

• kuchinja mararamiro

Hupenyu hunochinja hunodzivirira shuga yeropa uye yakaderera shuga yeropa inosanganisira:

• Tsvaga nzira dzekutarisana nekushushikana, sezvo kushungurudzika kunokanganisa shuga yeropa.
• Kusarara kunoita kuti urasikirwe nekudzora shuga yako yemuropa. Hunhu uye kurara kwakakwana kunoderedza shuga yeropa.
• Doro rine shuga uye rinokonzeresa shuga yeropa. Kugara kure nedoro zvechokwadi kunoderedza shuga yeropa. 

Zvokudya Zvinoderedza Shuga Yeropa

"Shuga yeropa inodonha sei?" Shanduko dzatakaongorora pasi pemusoro uyu dzaive zvakanyanya nezvekudya. Nokuti pane hukama hwakakomba pakati peshuga yeropa uye kudya. Nokudaro, zvokudya zvinoderedza shuga yeropa zvinowana kukosha. Ngatitarisei nezvekudya izvi.

• broccoli

Sulforaphaneimhando ye isothiocyanate ine shuga yeropa-inodzikisa zvinhu. Iyi phytochemical inonyanya kuwanikwa mumiti yecruciferous, kusanganisira broccoli. Zvidzidzo zvinoratidza kuti kudya sulforaphane-rich broccoli inovandudza insulin senitivity uye inoderedza shuga yeropa.

Pamusoro pezvo, kudya miriwo yecruciferous kunodzikisa njodzi yerudzi rwe2 chirwere cheshuga. Nzira yakanakisa yekuwedzera kuwanikwa kwe sulforaphane ndeye kudya broccoli mbishi kana kuipisa zvishoma.

• zvigadzirwa zvegungwa

hove uye hove ine mapuroteni, mafuta ane hutano, mavhitaminzi, zvicherwa uye antioxidants inodzikamisa mazinga eshuga yeropa.

Puroteni yakakosha pakudzora shuga yeropa. Inobatsira kuderedza kugaya uye inodzivirira mushure mekudya shuga yeropa spikes. Kudya hove dzine mafuta dzakaita sesaumoni nemasadhini kunovandudza kudzora shuga muropa.

• Mhodzi dzenhanga nenhanga

Yakachena ruvara uye yakazara nefiber uye antioxidants, zucchini chikafu chakanakisa chekuenzanisa shuga yeropa. Nhanga mbeu Yakazara nemafuta ane hutano uye mapuroteni. Nokudaro, inoderedza chiyero cheshuga yeropa.

• Nuts

Zvidzidzo, nzungu inoratidza kuti kuidya kunogona kuderedza mazinga eshuga.

• okra

okraIyo yakapfuma sosi yemakomisheni inodzikisa shuga yeropa, senge olisaccharides uye flavonoid antioxidants. Mbeu yaro yakagara ichishandiswa semushonga wechisikigo mukurapa chirwere cheshuga nekuda kwesimba rayo rekudzikisa shuga muropa. Uyezve, okra ine flavonoids isocercitrin uye quercetin 3-O-gentiobioside, iyo inobatsira kuderedza shuga yeropa nekudzivisa mamwe ma enzymes.

• Mbeu yeflakisi 

Mbeu yeflakisiYakapfuma mufiber uye ine hutano mafuta. Inoderedza shuga yeropa.

• muriwo

bhinzi ve lentil Malegumes akadai seregume ane zvakawanda zvinovaka muviri zvakaita semagnesium, fiber neprotein izvo zvinogona kubatsira kuderedza shuga yemuropa. Iwo akanyanya kupfuma mu soluble fiber uye inodzivirira starch. Izvi zvinobatsira kunonoka kugayiwa uye kunatsiridza mhinduro yeshuga yeropa mushure mekudya.

• Sauerkraut  

Sauerkraut Zvikafu zvakaviriswa seizvi zvakazara nemishonga inosimudzira hutano senge probiotics, zvicherwa, uye antioxidants. Nezviri mukati, zvinoratidza kuvandudzwa kweshuga yeropa uye insulin senitivity.

• chia mbeu

chia mbeu Kudya kunoderedza shuga yeropa. Zvidzidzo zvakawanawo kuti kushandiswa kwembeu dzechia kunovandudza insulin senitivity pamwe nekudzikisa shuga yeropa.

• berry michero 

Zvibereko, zita rinowanzoita michero yakadai se raspberries, blackberries, strawberries, uye blueberries, inotakurwa nefiber, mavitamini, zvicherwa uye antioxidants. Naizvozvo, ivo zvikafu zvikuru zvekudzikisa shuga muropa.

• yekotapeya 

yekotapeyaMukuwedzera pakuva muchero unonaka, unopa zvakakosha zvikomborero zvekuenzanisa shuga yeropa. Yakapfuma mumafuta ane hutano, fiber, mavitamini nemaminerari. Nechinyorwa ichi, zvinobatsira kuenzanisa mazinga ehuga.

• Oats uye oat bran 

Kudya oats uye oat bran ine shuga yeropa inodzikisa zvinhu. Inobatsira kuenzanisa shuga yeropa nekuda kweiyo yakanyanya soluble fiber content.

• Citrus

Kunyange zvazvo michero yakawanda yecitrus inotapira, tsvakurudzo inoratidza kuti inogona kubatsira kuderedza mazinga ehuga. CitrusIyi michero ine glycemic index yakaderera nokuti haikanganisi shuga yeropa sezvinongoita mamwe marudzi emichero, yakadai semanwiwa nepineapple.

Zvibereko zveCitrus zvakaita semaranjisi negrapefruit zvakazara nefiber uye zvine zvinomera zvezvirimwa zvakaita se naringenin, polyphenol ine simba rekurwisa chirwere cheshuga. Yese michero ye citrus inobatsira kuwedzera insulin kunzwa, kuderedza HbA1c uye kudzivirira kubva pakukura kwechirwere cheshuga.

• Kefir uye yogati 

Kefir ve yoghurtzvinhu zvemukaka zvakaviriswa zvinogona kubatsira kudzikamisa shuga yemuropa. Zvidzidzo zvakawana kuti kudya kefir uye yogati kunovandudza kudzora shuga yeropa.

• zai

zaiChikafu chinovaka muviri chakasarudzika icho chinobva cheprotein yakadzika, mafuta ane hutano, mavhitaminzi, zvicherwa uye antioxidants. Zvidzidzo zvakaratidza kuti kudya mazai kunogona kubatsira kudzikamisa shuga yeropa.

• maapuro

maapuroIine soluble fiber uye chirimwa makomisheni akadai sequercetin, chlorogenic acid uye gallic acid. Zvose izvi zvinosanganiswa zvinobatsira kudzikamisa shuga yeropa uye kudzivirira kubva kune chirwere cheshuga.

• Limon

Limon ine huwandu hwakawanda hwevhitamini C. Muchero uyu unopawo zvimwe zvinovaka muviri zvakaita sevhitamini A uye B, magnesium, sodium uye dietary fiber. Soluble fiber inodzikamisa mazinga eshuga nekudzora huwandu hweshuga inotorwa neropa. Mukuwedzera, iyo chibereko chine yakaderera glycemic index. Izvi zvinodzivirira spikes kamwe kamwe mumazinga eshuga yeropa.

• Cranberry

Cranberries ine huwandu hwakanaka hwefiber uye antioxidants. Inobatsirawo kugadzirisa huwandu hweglucose yemuviri sezvo iine shuga shoma.

• kiwi

Iine mamiriyoni embeu, muchero webrown hairy iine compact sosi ye fiber uye vhitamini C. Ichi ndicho chikonzero chinoderedza shuga yeropa.

• mutamba

Matamba ane simbi huru. Inopa zvakasiyana-siyana zvezvimwe zvicherwa uye zvinovaka muviri. Pomegranate juiceIyo muto unoshanda kuchengetedza shuga yeropa pasi pesimba.

Mishonga Inoderedza Shuga Yeropa

• Gymnema sylvestre

Mushonga uyu une glycosides inozivikanwa se gymnemic acids. Izvi zvinoderedza kunzwa kwekuravira kuzvinhu zvinotapira, nokudaro zvichidzikamisa kuchiva kweshuga. Type 2 varwere vechirwere cheshuga vanodzora huwandu hweshuga nerubatsiro rwemuriwo uyu. Zvinoguma nekushandiswa kweglucose yakawandisa mumuviri nekuwedzera basa re enzyme mumasero. Inobatawo zvakanaka kugadzirwa kwe insulin.

• Ginseng

GinsengMushonga unosimudzira immune uye kurwisa zvirwere. Yakawanikwa zvakare ine anti-diabetic properties.

Ginseng inononoka kutora macarbohydrates. Masero anotora uye anoshandisa glucose yakawanda. Mukuwedzera, kugadzirwa kwe insulin mupancreas kunowedzera. Zvose izvi zvinoderedza tsika yechirwere cheshuga.

• Sage

Pamimba isina chinhu sage Kuidya kunoderedza zvakanyanya mazinga ehuga. Iyo inowedzera insulin secretion uye chiitiko, iyo inobatsira kudzikisa shuga yeropa mune prediabetics uye kuibata mumhando ye2 chirwere cheshuga. Kunze kweizvozvo, inobatawo zvakanaka chiropa chinoshanda, nokudaro kuvandudza hutachiona. 

• Blueberries

Mushonga uyu unoshanda zvakanyanya mukurapa chirwere cheshuga mellitus pamwe nemhando ye2 chirwere cheshuga. Blueberriesine musanganiswa unonzi glucokinin, uyo unokonzeresa kuderedza mazinga eshuga.

• Thyme

Ichi chinomera chirimwa cheMedithera chine glycosides inodzikisa huwandu hweshuga yeropa mumuviri. Inosimbisawo immune system.

• Aloe vera

Aloe vera Yagara ichishandiswa kurapa kuzvimba, kuvandudza kugaya, kudzivirira mburwa, uye kuderedza kurasikirwa kwebvudzi. Tsvagiridzo ichangoburwa yesainzi yakawana kuti aloe vera gel inopa kudzikisa shuga muropa.

• Tsangamidzi

TsangamidziInobatsira kuderedza mazinga eshuga. Zvidzidzo zvakasimbisa kuti ginger inobatsira kudzora mazinga ehuga nekuwedzera insulin secretion uye insulin senitivity.

• Cemen uswa

fenugreek mbeu uye mashizha ayo anobatsira zvakanyanya pakurapa metabolic kusagadzikana uye nyaya dzekugaya. Ichi chirimwa chinowanikwa kuSpain, India, Pakistan, Bangladesh, Turkey, France, Egypt, Argentina neMorocco. Yakashandiswa kwemazana emakore kurapa kurasikirwa kwebvudzi, matambudziko eganda uye kunonoka metabolism. Chidzidzo chakasimbisa kuti mhodzi dzefenugreek dzine shuga yeropa inoderedza mhedzisiro uye inogona kushandiswa kurapa rudzi rwechipiri chirwere cheshuga.

• Sinamoni

Yakatorwa kubva pamakwati emuti wekinamoni, iyi inonhuwira yakasimba-inonhuhwirira inogara ichishandiswa muSouth Asian cuisines uye madhiri. Mushonga mukuru wemishonga yechirwere cheshuga uye unobata kufutisa, tsinga dzetsandanyama, manyoka uye dzihwa. Inoderedza shuga yeropa.

• Clove

CloveIine anti-inflammatory, antioxidant properties. Zvidzidzo zvakaratidza kuti mavhavha anobatsira kuvandudza insulin senitivity, yakaderera yakashata cholesterol uye triglyceride mazinga.

• Turmeric

Turmeric Inowedzera ruvara uye kunaka kwakasiyana kune zvekudya. Iriwo mushonga unoshandiswa kurapa hutachiona hwehutachiona, maronda, matambudziko eganda, uye nyaya dzekugaya.

Zvidzidzo zvakawana kuti phytochemical inonzi curcumin inokonzera turmeric's yellow color uye mishonga yemishonga. Curcumin ine shuga yeropa inoderedza maitiro. Imwe ongororo yakasimbisa kuti varwere vane Type 2 chirwere cheshuga vanogona kuderedza huwandu hweshuga yeropa nekudya turmeric.

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