Oatmeal na Ọrịa Shuga: Ihe Ndi Na-eme

Ndinaya

• Oatmeal
• Uru nke oatmeal maka ọrịa shuga
• Ọghọm nke oatmeal maka ọrịa shuga
• Mee na don'at nke oatmeal na ọrịa shuga
• Na-eme
  
• Ihe ndị donts
  
• Uru ndị ọzọ metụtara ahụike nke oatmeal
• Wepu

Nchịkọta

Ọrịa shuga bụ ọnọdụ metabolic nke na - emetụta etu aru si arụpụta ma ọ bụ jiri insulin arụ ọrụ. Nke a na - eme ka o sie ike ijigide shuga shuga n’ọrịa dị mma, nke dị oke mkpa maka ahụike nke ndị nwere ọrịa shuga.

Mgbe ị na-ejikwa shuga shuga, ọ dị mkpa iji chịkwaa carbohydrates a na-eri n'otu oge, ebe ọ bụ na carbs na-emetụta shuga shuga ozugbo.

Ọ dịkwa mkpa ịhọrọ ihe ndị na-edozi ahụ, ndị nwere nnukwu carbohydrates n’elu carbs a nụchara anụcha na nke esichara na-agbakwunye shuga. Ekwesịrị ikpebisi ike iburu ihe oriri Carb na otu onye site na enyemaka nke onye na-eweta ahụike gị.

Nke a pụtara na ihe ị na-eri dị oke mkpa. Iri nri ndị nwere fiber na nri na-edozi ahụ mana obere abụba na-adịghị mma na shuga nwere ike inye aka mee ka ogo shuga dị n'ọbara dị mma, yana mee ka ahụike gị dum dịkwuo mma.

Oatmeal na-enye ọtụtụ uru ahụike yana ọ nwere ike ịbụ nnukwu nri maka ndị nwere ọrịa shuga, ọ bụrụhaala na a na-achịkwa akụkụ ahụ. Otu iko oatmeal esi nri nwere ihe dị ka gram 30 nke carbs, nke nwere ike daba na atụmatụ nri dị mma maka ndị nwere ọrịa shuga.

Oatmeal

Oatmeal abụwo nri ụtụtụ nkịtị. Ejiri oat groats mee, nke bu nkpuru osisi oat na ewepu ahihia.

A na-ejikarị ya akpụ ya (ma ọ bụ nke ịkpụ), gbanye ya, ma ọ bụ ewu "oat". Ihe a na-emezi ka otis si arụ ọrụ, dịka ọ dị n’ihe gbasara ngwa ngwa, a na-agbari ngwa ngwa na ngwa ngwa nke shuga dị n’ọbara nwere ike ịbawanye.

Oatmeal na-ejikarị mmiri mmiri esi nri oatmeal ma jiri ya na-ekpo ọkụ, na-enwekarị mgbakwunye-dị ka mkpụrụ, ihe ụtọ, ma ọ bụ mkpụrụ osisi. Enwere ike ịga n'ihu ma kpoo ọkụ n'ụtụtụ maka nri ụtụtụ ngwa ngwa ma dịkwa mfe.

Ebe ọ bụ na oatmeal nwere akara glycemic dị ala, ọ nwere ike bụrụ ihe ọzọ dị mma karịa nhọrọ nri ụtụtụ ndị ọzọ, dị ka ọka oyi na shuga agbakwunyere, achịcha na jelii agbakwunyere ma ọ bụ pancakes na sirop.

Ndị na-arịa ọrịa shuga nwere ike ịnwale ogo glucose ọbara mgbe ụdị nri ụtụtụ dịgasị iche iji hụ ka shuga shuga ha si azaghachi.

Oatmeal nwekwara ike ịkwalite ahụike obi, nke dị mkpa n'ihi na ndị na-arịa ọrịa shuga na-arịa ọrịa obi.

Uru nke oatmeal maka ọrịa shuga

Itinye oatmeal na nri gị iji nyere aka ijikwa ọrịa shuga nwere uru na ọghọm. Uru nke ịgbakwunye oatmeal na atụmatụ iri nri shuga gị gụnyere:

• Ọ nwere ike inye aka ịhazi shuga shuga, ekele maka ọdịnaya dị elu na eriri dị elu na ndepụta glycemic dị ala.
• Obi dị ya mma n’ihi ụrọ nwere ike ịgbanye ya na eziokwu nwere ike belata kọlesterol.
• Ọ nwere ike belata mkpa ịmịnye insulin mgbe a riri ya n'ọnọdụ nri nri ụtụtụ ndị ọzọ bara ụba.
• Ọ bụrụ na esi nri n'ihu, ọ nwere ike ịbụ nri ngwa ngwa ma dịkwa mfe.
• Ọ dịkarịsịrị elu na eriri, na-eme ka ị dịkwuo ogologo ma na-enyere aka na njikwa ibu.
• Ọ bụ ezigbo isi iyi nke ume ogologo oge.
• Ọ nwere ike inye aka ịhazi mgbaze.

Ọghọm nke oatmeal maka ọrịa shuga

Maka ọtụtụ ndị na-arịa ọrịa shuga, ị oụ oatmeal enweghị ọtụtụ ọghọm. Iri oatmeal nwere ike ịbawanye ọkwa shuga dị n'ọbara ma ọ bụrụ na ịhọrọ oatmeal ozugbo, nke a gbakwunye na shuga agbakwunyere, ma ọ bụ na-eri oke otu oge.

Oatmeal nwere ike inwe mmetụta na-adịghị mma maka ndị nwekwara gastroparesis, nke na-egbu oge ịmịkọrọ afọ. Maka ndị na-arịa ọrịa shuga na ọrịa gastroparesis, eriri dị na oatmeal nwere ike ime ka afọ ghara ịgwụ.

Mee na don'at nke oatmeal na ọrịa shuga

Oatmeal nwere ike bụrụ ezigbo mgbakwunye na nri gị iji nyere aka ijikwa ọrịa shuga. Karịsịa ma ọ bụrụ na ị na-eji ya dochie ndị ọzọ elu-carb, elu-sugar nri ụtụtụ nhọrọ.

Mgbe ị na-agbakwunye oatmeal na atụmatụ nri shuga gị, enwere ọtụtụ ihe ị ga-ebu n'uche:

Na-eme

1. Tinye pawuda, mkpụrụ, ma ọ bụ mkpụrụ beri.
2. Họrọ okpu ochie ma ọ bụ nke achara nchara.
3. Jiri mmiri ara ehi dị ala ma ọ bụ mmiri.
4. Add a tablespoon nke nut butter maka ụma protein na ekpomeekpo.
5. Kwadebe iji yogọt Greek maka protein, calcium, na vitamin D.

Enwere ọtụtụ ihe ị nwere ike itinye na listi nkwadebe oatmeal gị iji bulie uru ahụike dị mma nke oatmeal.

Mgbe ị na-eri nri oatmeal, lee ihe ị kwesịrị ime:

• Rie ya na protein ma obu abụba di nma dika akwa, butter butter, ma obu yogọt Greek. Gbakwunye 1-2 tablespoons nke pecans, walnuts, ma ọ bụ almọnd nwere ike ịgbakwunye protein na abụba dị mma, nke nwere ike inye aka mee ka shuga dị n'ọbara gị dịkwuo mma.
• Họrọ ọka ochie ma ọ bụ nke achara nchara. Nhọrọ ndị a nwere ọnụọgụ dị elu nke eriri soluble, nke na-enyere aka ịhazi ọbara shuga nke ọma ma jiri nwayọọ nwayọọ rụọ ọrụ.
• Jiri cinnamon. Cinnamon jupụtara na antioxidants, nwere ihe ndị na-egbochi mkpali, ma nwee ike inye aka belata ọrịa nke ọrịa obi. O nwekwara ike melite uche insulin ma nwee ike inyere aka belata ogo shuga dị n'ọbara.
• Tinye mkpụrụ osisi. Berry nwekwara antioxidants na ezigbo nri ma nwee ike ịme ihe dị ụtọ.
• Jiri mmiri ara ehi nwere abụba dị obere, mmiri ara ehi soy dị ụtọ, ma ọ bụ mmiri. Iji mmiri ara ehi nwere obere abụba ma ọ bụ nke nwere soy nwere ike ime ka nri na-edozi ahụ n’etinyeghị abụba buru ibu na nri. Mmiri dị mma ka ude ma ọ bụ mmiri ara ehi dị elu maka ndị na-anwa belata calorie na ọdịnaya abụba. Agbanyeghị, buru n'uche na ego mmiri ara ehi ejiri ka ekwesiri ịdebe nri carb niile maka nri gị. Iri asatọ nke mmiri ara ehi mgbe niile nwere ihe dịka gram 12 nke carbs.

Ihe ndị donts

1. Ejila oatmeal ngwa ngwa dị ụtọ ma ọ bụ nke dị ụtọ.
2. Etinyela nkpuru osisi a kpọnwụrụ akpọnwụ ma ọ bụ ihe na-atọ ụtọ - ọbụnadị ihe ụtọ dị ndụ dị ka mmanụ a honeyụ.
3. Ejila ude.

Mgbe ị na-eri nri oatmeal, lee ihe ị na-ekwesịghị ime:

• Ejila ihe eji etinye ma ọ bụ oatmeal ozugbo na-atọ ụtọ. Oatmeal ozugbo na flavored nwere sugar na nnu agbakwunyere. Ha nwekwara eriri adịghị edozi. Họrọ ezigbo oatmeal dị mma.
• Etinyela mkpụrụ osisi kpọrọ nkụ nke ukwuu. Naanị otu ngaji nke mkpụrụ osisi a mịrị amị nwere ike ịnwe nnukwu carbohydrates. Buru n'uche akụkụ gị.
• Etinyela nnukwu ihe ụtọ caloric. Ndị mmadụ na-agbakwunye shuga, mmanụ a ,ụ, shuga na-acha nchara nchara, ma ọ bụ sirop na oatmeal. Ihe ndị a nwere ike ibuli ọkwa ogo ọbara nke ọma. Cannwere ike ịgbakwunye ihe dị ụtọ ma ọ bụ obere kalori.
• Debe ma ọ bụ zere iji ude. Jiri mmiri, mmiri ara ehi soy, ma ọ bụ mmiri ara ehi nwere ume dị ala mee oatmeal.

Uru ndị ọzọ metụtara ahụike nke oatmeal

Na mgbakwunye na shuga shuga na uru obi ike ahụike oatmeal na-enye, ọ nwere ike inye aka na:

• agbada cholesterol
• njikwa ibu
• akpụkpọ ahụ
• na-ebelata ohere nke ọrịa cancer eriri afọ

Oatmeal na-adịghị edozi na nke a na-emeghị ka ọ dị ngwa ngwa, nke pụtara na ị ga-enwe afọ ojuju karịa. Nke a nwere ike inye aka na ọnwụ ọnwụ na ebumnuche njikwa ibu. O nwekwara ike inye aka ịhazi pH akpụkpọ ahụ, nke nwere ike belata mbufụt na itching.

Wepu

Mgbe akwadoro ya nke ọma, oatmeal nwere ọtụtụ elele nke ga-abara onye ọ bụla uru. Ndị na-arịa ọrịa shuga nwere ike irite uru site na dochie ọka ndị ọzọ a nụchara anụcha, nke na-atọ ụtọ. Dị ka ebe niile na-enye carbohydrate, gbaa mbọ hụ na ị ga-a attentiona ntị nha nha.

Nwere ike ịmalite ụbọchị site na nri nke na-edozi shuga ọbara ma na-enye isi iyi nke ume ogologo oge. Ọ ga - enye aka mee ka ahụike gị dị mma. Site na ịhọrọ ihe mgbakwunye kwesịrị ekwesị, oatmeal nwere ike ịbụ ezigbo nri ụtụtụ mgbe ị na-arịa ọrịa shuga.

Na-enyocha shuga shuga gị mgbe niile ka ị hụ ka ọka oatmeal si emetụta gị. Onye ọ bụla na-arịa ọrịa shuga dị iche. Gwa dọkịta gị mgbe niile tupu ị gbanwee ụdị nri nri ọ bụla. Ndị na-eri nri edebanyere aha ha nwekwara ike inye aka n'ịmepụta atụmatụ nri iji gboo mkpa gị.