Kudya zvakakwana, zvidyarwa-zvikafu ndeimwe yenzira dziri nyore dzekuchengetedza mazinga ako eshuga muropa. Chikonzero cheizvi ndicho fiber. Inoderedza kusunungurwa kweshuga muropa, iyo inobatsira kudzikamisa mazinga e insulin. Shuga yakanatswa, zvigadzirwa zvemhuka, zvikafu zvakagadziriswa pakupisa kwakanyanya kunokonzera kusvetuka kwakapinza mushuga yeropa. Kuti udzivise chiitiko ichi, zvinokurudzirwa kuisa chikafu chine fiber munzvimbo yekutanga mukudya kwako. Saka ndezvipi zvigadzirwa izvi? Kale, sipinashi, romaine, arugula, turnips, lettuce, chard, uye chero mimwe miriwo yakanakira kugadzikana kweshuga yeropa. Edza kuwedzera izvi zvikafu pakudya kwako zvakanyanya sezvinobvira: saladi, green smoothies, kana kushandisa muchimiro chayo chepakutanga. Chia, flax, sunflower, manhanga, hemp nemhodzi dzemasame ndiwo ane simba rekudya. Iwo ane mavhitaminzi, uye anokosha zvicherwa akadai magnesium, mapuroteni, iron. Mhodzi dzeChia, hemp, neflakisi dzakanyanya mufiber—10-15 gramu pazvipunu zviviri. Zvinokurudzirwa kuwedzera zvipunu zvishoma zvembeu idzi pakudya kwako zuva rese. Edza kuwedzera mbeu kune oatmeal, smoothies, soups, kana saladi. Maarumondi ndeimwe tsime guru re magnesium, fiber, uye mapuroteni. Maarumondi anonyanya kupfuma mu magnesium kana achienzaniswa nedzimwe nzungu (cashews iri munzvimbo yechipiri). Nzungu dzose, kusanganisira maarumondi, dzine chromium yakawanda, iyo inewo inobatsira pahuwandu hwehuga hweropa. Ruoko rushoma rwemaarumondi (zvichida akanyoroveswa) anoita chikafu chikuru chinochengeta shuga yako yeropa uye inopa muviri wako chikafu. Oats, mupunga, gorosi germ, amaranth, quinoa, brown uye mupunga wesango, mapira akapfuma kwazvo mumagnesium. Zvose zviri pamusoro apa zviyo zvinogona kushandiswa mu porridge kwekudya chamangwanani - zvinonaka uye zvine utano!
2022-11-11