Glycemic index zakudya

Kusungabe chakudya ndikumamatira ku mfundo za kadyedwe koyenera ndiye njira yabwino yopewera matenda osiyanasiyana, makamaka omwe amayamba chifukwa cha matenda a lipid, metabolism. Poyesera kuti akwaniritse zotsatira zomwe amafunazo, ambiri amapereka chidwi ndi zomwe zimapangidwa ndi calorie pazinthu, kuchuluka kwa chakudya chamagulu komanso michere ina.

Komabe, izi sizolondola konse, chifukwa sizikuwonetsa kukopa kwawo machitidwe a metabolic. Chifukwa chake, kuti tidziwe kuchuluka kwa zakudya zomwe timadya, tikulimbikitsidwa kugwiritsa ntchito magawo ena. Zakudya zokhala ndi index yotsika ya glycemic (yofupikitsidwa ngati GI) ndiye njira yabwino kwambiri yopangira chakudya.

"Zochita" zowonjezera zamakina zimadalira mtundu wawo. Zakudya zam'mimba zomwe zimapangidwa mofulumira zimathandizira kuchuluka kwa shuga m'magazi, zomwe zimapangitsa kuti kunenepa kwambiri, kusokonezeka kwa metabolic, kusokonezeka kwa kayendedwe ka mtima ndi zina. Zakudya zowonjezera pang'onopang'ono zimapereka kuchepa kwapang'onopang'ono kwa glucose komanso kuwononga mphamvu kwamtundu umodzi pakulimbitsa thupi, zomwe zimathandiza kukhalabe ndi chiyembekezo.

Kuchuluka kwa mphamvu yamafuta m'magazi a shuga kumawonetsera glycemic index. Mafuta a GI ndi 100, ma polysaccharides otsala amadziwika ndi matchulidwe ofanana omwewo kuchokera pagawo limodzi mpaka zana. GI ndi mtundu wowonetsera momwe thupi limayankhira kudya zakudya zamafuta poyerekeza ndi shuga wangwiro.

Malinga ndi mtengo wa GI, zinthu zonse zamalonda zitha kugawidwa m'magulu angapo:

• chakudya chokwanira ndi GI (kuposa magawo 70),
• chakudya chomwe chili ndi GI yapakati (chizindikiritso m'gulu la mayunitsi 56 - 69),
• chakudya chokhala ndi GI yochepetsedwa (phindu silidutsa mayunitsi 55).

Kudya zakudya zochepa za GI kumakhala ndi maubwino angapo:

• kumasulidwa pang'onopang'ono kwa shuga tsiku lonse,
• chilolezo cholamulidwa
• kuwonda pang'onopang'ono
• kupewa kunenepa,
• kupewa chitukuko ndi zotsatira zosayenerera za matenda ashuga.

Koma panthawi imodzimodzi, ngati zakudya zili ndi zinthu zokha zokhala ndi chisonyezo chotsika cha glycemic, kukana kwa thupi pakuchita masewera olimbitsa thupi kumachepa, mbale zomwe zimakwaniritsa zofananazo ndizovuta kwambiri kukonzekera.

Kudya kwa zinthu zomwe zili ndi GI yayikulu kumawonjezera mphamvu ndi mphamvu yayikulu, koma zimakhala ndi zovuta zingapo:

• Kutheka kochuluka kwa kupezeka kwa mafuta ochulukirapo,
• kuyamba kwanjala,
• ophatikizidwa kwa odwala matenda ashuga.

Tebulo lomwe likuwonetsa kuchuluka kwa ndendende ya glycemic kukuthandizani kuyang'ana zakudya zamagulu osiyanasiyana okhala ndi chakudya.

Akatswiri azakudya ambiri amalimbikitsa kuti mkaka ukhale chakudya. Amakhala ndi thanzi labwino kwambiri, ali ndi mapuloteni omwe amatha kupukusa. GI yawo imachokera ku 15 - 80, chizindikiro ichi chikuwonjezeka ndi kuchuluka kwa shuga.

Mlingo wa GI (kuyambira 35 mpaka 100) mu buledi ndi zinthu zopangidwa ndi ufa umakhudzidwa makamaka ndi zowonjezera (zowonjezera zonunkhira, zotsekemera, ufa wophika). Zogulitsa za Confectionery zimadziwikanso ndi chisonyezo chachikulu cha glycemic. Ngati palibe zovuta za kunenepa kwambiri, zimatha kudyedwa, koma pang'ono, m'mawa komanso kuphatikiza ndi zakudya zina zomwe zimachepetsa chimbudzi.

Masamba ambiri amakhala ndi GI yotsika, kuphatikiza apo, kupezeka kwawo m'mbale kumachepetsa kuthira kwa chakudya. Zipatso, zomwe zimaphatikizira carnitine, zimathandizira kuwotcha kwamafuta ndikuchepetsa mndandanda wonse waminyezo ya mbale yotsirizidwa.

Zakumwa zimakhala ndi mitundu yambiri ya GI, ndipo chizindikiro ichi chimawonjezera kupezeka kwa shuga. Kuphatikiza apo, mayamwidwe am'madzi amathandizira pakamwa. Zazinthu zokhala ndi mafuta, zokonda ziyenera kuperekedwa kwa mbale zomwe zakonzedwa pamiyeso yamafuta azamasamba. Mtedza umakhala ndi GI yotsika, koma chifukwa cha kuchuluka kwa lipids, ndizovuta kugaya ndikuchepetsa chimbudzi.

Zinthu zingapo zimakhudza glycemic index level. Mwachitsanzo, GI yazinthu zomwe zimaphatikizapo wowuma zimawonjezeka panthawi ya kutentha. Momwemonso, kupera kwa zinthu kumakhudzanso. Mu mawonekedwe osankhidwa, amalowetsedwa mwachangu, zomwe zimakhudza kagayidwe ka glucose, zomwe zimagwiranso ntchito pakufinya misuzi. GI imawonjezera kuwonjezera kwamafuta a masamba mukaphika.

Chodziwika bwino ndi kuwerengera kwa zinthu za GI mukamalemba zakudya za odwala omwe ali ndi matenda ashuga. Chifukwa chake, tikulimbikitsidwa kuwerengera kuchuluka kwa glycemic. Muwerengereni ndi formula:

GN = unyinji wazogulitsa m'magalamu × GI a ichi / 100

Kuyesa kuchuluka kwa zopatsa thanzi, muyeso wotsatira wa glycemic umagwiritsidwa ntchito:

• otsika kwambiri - mpaka 80,
• avareji ndi 81 - 119,
• mkulu kwambiri - pamwamba 120.

Kudya zakudya zambiri za GI kungayambitse kusinthasintha kwamagazi m'magazi. Kuphatikiza apo, ndikofunikira kuti odwala omwe ali ndi matenda ashuga azikhala ndi thupi, ndipo kudya kotere kumangoyambitsa kuwoneka kwa mapaundi owonjezera. Chifukwa chake, pakuphika, shuga ayenera m'malo ndi fructose, ndipo pali maswiti okhawo omwe amapangidwira odwala matenda ashuga.

Zakudya zomanga thupi zokhala ndi chisonyezo chotsika cha glycemic: kugwiritsa ntchito chisonyezo chazakudya, zopatsa thanzi "komanso zopatsa thanzi"

Mukamalemba zakudya za anthu odwala matenda ashuga, kuwerengera mndandanda wa glycemic ndi katundu sikokwanira. Ndikofunikanso kuganizira za kupezeka kwa zakudya za mapuloteni, mafuta, mavitamini ndi michere. Zakudya zopatsa thanzi ziyenera kukhala gawo lofunikira la chakudya, apo ayi chiopsezo cha hypo- ndi hyperglycemia ndichachikulu.

Komabe, zokonda ziyenera kuperekedwa kuzinthu zomwe zimakhala ndi index ya glycemic ya 60-70, ndipo, zochepa. Ndipo pophika chakudya, ndikofunikira kupewa kukazinga m'mafuta kapena mafuta a nyama, kuwonjezera misuzi yamafuta yozikidwa pa mayonesi.

Posachedwa, zakudya zama carb zotsika mtengo zayamba kutchuka kwambiri.

Mwina amathandizira kuchepetsa thupi, koma, kusowa kwa michere kumatha kuyambitsa zizindikiro zosafunikira:

• kufooka
• kugona
• mphwayi
• dziko lokhumudwitsa
• kusweka.

Makamaka zakudya zamagulu ochepa zili zowopsa kwa odwala matenda ashuga. Chifukwa chake, muyenera kutsatira ulamuliro wa "tanthauzo la golide." M'pofunika kudya zakudya zamafuta, koma ayenera kukhala "athanzi", ndiye kuti, pang'onopang'ono m'mimba.

Zakudya zomanga thupi zovuta kukhala ndi index yotsika ya glycemic zimapezeka pazinthu zotere:

• nyemba
• njere zonse
• masamba.

Zakudya zopangidwa kuchokera kuzakudya izi zimayenera kupanga gawo limodzi mwa magawo atatu a zakudya. Izi zimapereka mphamvu pang'onopang'ono, imakhala ndi zotsatira zoyipa pamatumbo, sizimayambitsa kusinthasintha kowopsa kwamlingo wa glu m'magazi.

Zakudya zotsalazo zimaphatikizapo chakudya chochepa kwambiri kapena kusapezeka kwa chakudya chamafuta, izi

• mkaka ndi mkaka,
• zipatso (zipatso za zipatso, maapulo wobiriwira) ndi masamba,
• nyama yokonda
• nsomba zamafuta ochepa komanso nsomba zam'madzi,
• mazira
• bowa.

Mndandanda wamtundu wa glycemic wamalonda ungachepetse ndikukula. Mwachitsanzo, muyenera kudya masamba ambiri osaphika ndi zipatso, pewani kutentha kwawo. Ndipo ngati muwaphika, ndibwino kuti musawerenge. Komanso, simukuyenera kuwaza zakudya zabwino. Kutsika kwa GI kumatha kuchitika powonjezera viniga ndi marinade kutengera.

Zakudya zokhala ndi index yotsika ya glycemic: zakudya za tsiku ndi tsiku, mndandanda wazitsanzo, malamulo oyambira

Zakudya za tsiku ndi tsiku ziyenera kuphatikizapo zakudya zamagulu ochepa a glycemic, mapuloteni ndi mafuta. Zakudya zochepa zama glycemic ndizofunikira kwa aliyense amene akufuna kuchepetsa thupi, akuvutika ndi vuto lotha kunenepa kwambiri.

Mfundo za zakudyazi ziyenera kutsatiridwa kwa odwala onse omwe ali pachiwopsezo cha matenda ashuga (okhala ndi cholocha, insulin kukana), omwe ali ndi matenda amtima, m'mimba, kwamikodzo dongosolo, endocrine pathologies.

Zakudya zomwe zikuwonetsedwa sabata iliyonse ndi motere:

• Lolemba .
  Chakudya cham'mawa: nyama yophika, masamba atsopano, khofi kapena tiyi wopanda shuga.
  Chakudya cham'mawa chachiwiri: saladi wa apulosi ndi karoti.
  Chakudya chamadzulo: msuzi wamasamba, zipatso kapena msuzi wa mchere.
  Zakudya zoziziritsa kukhosi: kapu yamafuta ochepa komanso opanda mafuta, msuzi wa rosehip kapena msuzi.
  Chakudya chamadzulo: nsomba yophika ndi nandolo zobiriwira.
• Lachiwiri .
  Chakudya cham'mawa: omelet oyenda ndi masamba.
  Chakudya cham'mawa chachiwiri: tchizi chamafuta ochepa.
  Chakudya chamasana: bowa kapena supu yamasamba yankhuku yophika.
  Zosadya: zipatso zingapo, kefir.
  Chakudya chamadzulo: tsabola wokutidwa ndi nkhuku kapena Turkey mince wopanda msuzi.
• Lachitatu .
  Chakudya cham'mawa: oatmeal, saladi wa masamba ndi mafuta a masamba ndi zitsamba.
  Chakudya chamasana: maapulo, zidutswa zochepa za maapulo owuma.
  Chakudya chamadzulo: borsch pa msuzi wosasunthika wa nkhuku kapena ng'ombe, saladi watsopano kapena sauerkraut.
  Zakudya zokhazokha: tchizi chopanda mafuta, mutha kuwonjezera zipatso.
  Chakudya chamadzulo: nsomba yophika, phala la buckwheat.
• Lachinayi .
  Chakudya cham'mawa: mazira osenda bwino, saladi wa karoti ndi apulosi.
  Chakudya cham'mawa chachiwiri: yogati.
  Chakudya chamasana: msuzi wa nsomba wopanda mpunga, nsomba yophika ndi nandolo.
  Zakudya zoziziritsa kukhosi: kapu ya kefir, zipatso zingapo zouma.
  Chakudya chamadzulo: phala lonse la tirigu, filet yophika, masamba ena atsopano.
• Lachisanu :
  Chakudya cham'mawa: Hercules, mazira owiritsa.
  Chakudya cham'mawa chachiwiri: tchizi chokhala ndi mafuta ochepa.
  Chakudya chamasana: msuzi wotsalira, nyama yophika ndi masamba.
  Zosadya: zipatso.
  Chakudya chamadzulo: yophika hake fillet, yophika mpunga wosasenda.
• Loweruka :
  Saladi wamasamba wokhala ndi tchizi chamafuta ochepa, zoseweretsa zonse.
  Chakudya chamasana: zipatso kapena msuzi.
  Chakudya chamasana: msuzi wa bowa, nyama yophika, masamba ophika.
  Zosadya: yogati.
  Chakudya chamadzulo: saladi wa nsomba zam'madzi, zitsamba ndi masamba.
• Lamlungu :
  Chakudya cham'mawa: phala iliyonse, azungu awiri.
  Chakudya chamasana: zipatso zamkati, yogati.
  Chakudya chamasana: msuzi wokonda masamba, nsomba yophika, masamba aliwonse.
  Zosadya: ochepa zipatso zouma.
  Chakudya chamadzulo: chakudya chochedwa thukuta, chipika cha Turkey.

Makonda ndi maphikidwe amatha kusankhidwa pawokha.

Chinthu chachikulu ndikutsatira malamulowa:

• Pewani zakudya zambiri za GI
• zopezeka zazakudya zopatsa mphamvu pang'onopang'ono m'zakudya,
• osawonjezera shuga ku khofi ndi tiyi, chotsani zakumwa zilizonse za shuga ndi kaboni.
• kukana kudya zokhwasula - muyenera kutsatira zakudya zokhazikitsidwa,
• Kuyenda mtunda wautali, tengani yogurt yam'mabotolo kapena kefir nanu kuti muchepetse njala komanso kudya mafuta kwambiri,
• muyenera kuphika nthunzi, kuphika kapena mphodza ndi mafuta ochepa.

Pakatha milungu ingapo yotsatira kudya zakudya zochepa za glycemic, kunenepa kwambiri kumayamba pang'onopang'ono, mphamvu zimawonekera, ndipo thanzi lathunthu limayamba kuyenda bwino. Kuchita masewera olimbitsa thupi kumatha kulekerera, kupuma pang'ono, tachycardia, matenda oopsa amatha. Kulakalaka maswiti ndi zakudya zopanda pake kumachepa, chizolowezi chofuna kudya kwambiri sichitha.

Poyerekeza ndi zakudya zomwe "ndizovuta kwambiri", zomwe zimapangitsa kuti zakudya zamagulu azitsika ndizothandiza:

• mitundu yazovomerezeka,
• kutheka koganiza ndi kupanga maphikidwe atsopano,
• pafupipafupi zakudya zomwe sizimabweretsa njala,
• mtengo wotsika mtengo
• Ndi oyenera pafupifupi onse pabanja.

Kuti muzitsatira bwino zakudya, zakudya zomwe zili ndi glycemic index yotsika mtengo siziyenera kukhala zopindulitsa. Chachikulu ndikuchotsa kudalira kwamaganizidwe pazakoma, koma osati chakudya chopatsa thanzi.

Komabe, pafupifupi aliyense nthawi ndi nthawi amayendera chikhumbo choyesa "chipatso choletsedwa" - china chokoma, chowopsa komanso chamafuta. Popewa kusokonekera mu chakudya, mutha kudzichitira nokha maswiti, kachidutswa kakang'ono ka keke kapena chokoleti kamodzi pa sabata (mwachitsanzo, kumapeto kwa sabata).

Zinthu zomwe zili ndi ma carbohydrate sizokhala ndi zopatsa mphamvu zokha, komanso chidziwitso cha glycemic. Chizindikirochi chimakhudzanso kuchepa thupi komanso kuwonda. Chifukwa chake, mukamalemba zakudya zamagulu azakudya, ndiyofunika kuganizira mndandanda wazogulitsa.

Mndandanda wamatenda a glycemic - ndi chiyani?

Mndandanda wa glycemic index (GI) umanena za kufalikira kwa chinthu chomwe chili ndi mafuta, poyerekeza ndi kufalikira kwa glucose. Glucose wa GI wofanana ndi mayunitsi 100.

Malowa akawonongeka, ndiye kuti amakulitsa GI yake. agawika m'magulu okhala ndi index yayikulu, yapakati komanso yotsika ya glycemic.

Chifukwa chiyani muyenera kuganizira mndandanda wamankhwala amtunduwu mukamachepetsa thupi?

Zakudya zokhala ndi index yapamwamba ya glycemic zimayikiridwa mwachangu ndikuzilimbitsa. Poyankha, zikondwerero zathu zimatulutsa mwadzidzidzi insulini ya mahomoni kuti agawire shuga "owonjezera" m'thupi lonse ndikusintha pang'ono kukhala mafuta. Kuphatikiza apo, insulini imalepheretsa kuchepa kwamafuta omwe apezeka m'thupi kubwerera mgulu.

Zakudya zambiri zomwe zimadyedwa kwambiri ndi munthu patsiku, nthawi zambiri insulin imayamba. Ndipo izi zikutanthauza kuti m'thupi lake limakhala lakale ndikusungidwa mafuta atsopano. Zotsatira zake, kulemera kukuwonjezeka.

kukumba kwa nthawi yayitali ndikuphwanya pang'onopang'ono. Zotsatira zake, palibe ma surges m'magazi, ndipo insulin sikufuna kukwaniritsa ntchito yopeza mafuta.

Mapeto ake ndiwosavuta: mu zakudya zochepetsa thupi muyenera kukhala zakudya zochulukirapo ndi index ndi sing'anga yochepa. Koma osakana chakudya chokwanira ndi GI yapamwamba. Ambiri aiwo ali ndi mavitamini ndi michere yofunikira mthupi. Izi zimangopezeka pamenyu nthawi zambiri.

Momwe mungachepetse mndandanda wamankhwala a glycemic?

Mndandanda wa glycemic wazinthu zophatikiza chakudya umakhudzidwa ndi momwe amakonzedwera ndikukonzekera, kupsa ndi kuphatikiza ndi zinthu zina. Zakudya zamapuloteni (nyama, mazira, tchizi chanyumba) zimachepetsa kugaya komanso kuyamwa kwa glucose, potero zimachepetsa GI. Mwachitsanzo, pasitala yokhala ndi msuzi wa nyama imakhala ndi index yapamwamba ya glycemic kuposa pasitala yokhala ndi msuzi wa phwetekere.

Imachepetsa mayamwidwe a glucose komanso kuphatikiza kwa chakudya chamafuta omwe amakhala ndi mafuta.Ndibwino kuti muphatikize zakudya zotere ndi mafuta a masamba komanso nsomba zam'nyanja. Zimathandizira kuchepetsa glycemic index komanso kuphatikiza ndi acidic zakudya.

Zogulitsa zokhala ndi digiri yocheperako zochokera ku zakudya zamafuta ndi zipatso zochepa kupsa zimakhala ndi GI yotsika.

Mutha kuchepetsa chindoko cha glycemic pogwiritsa ntchito njira yokonzera. Mwachitsanzo, mbatata zophika ndi pasitolo ya al dente imakhala ndi GI yochepera kuposa mbatata yophika ndi mafuta ophikira.

Thupi lathu limamwa zakudya zamagulu osiyanasiyana zamagulu osiyanasiyana othamanga. Zakudya zopatsa mphamvu zimachulukanso shuga wamagazi pamlingo winawake.

Amayitanitsa kuchuluka kwa zakudya komanso kuchuluka kwa shuga m'magazi. Glycemic index (GI) imayezedwa pamitundu yopanga 0-100 ndi magulu apamwamba.

Malinga ndi kuchuluka kwake, chakudya chimapangidwa molingana ndi mndandanda wamatenda a glycemic ndicholinga chothana ndi zowola zambiri mthupi, kupewa kapena kuchiza matenda ashuga.

Chilengedwe chinalamulira kuti mphamvu yopatsa moyo imafalikira mofulumira kudzera mthupi kuchokera kuzakudya zomwe zimakhala ndi mndandanda wokwera kwambiri wa glycemic. Chifukwa cha CHIKWANGWANI, kuyamwa kwa zinthu zokhala ndi GI yotsika kapena ya zero kumayamba pang'onopang'ono.

Ndikofunikira kudziwa. Kudya zakudya pafupipafupi ndi GI yayikulu kumayambitsa kusokonezeka kwa metabolic mthupi, ndikuwonjezera shuga. Nthawi yomweyo, munthu amakhala ndi nkhawa nthawi zonse ndipo amakhala wopsinjika. Thupi limayamba kupanga madongosolo azinthu zamafuta m'matumbo ochepera, ndikupanga malo ovuta.

Kuchuluka kwa shuga m'magazi kumakhala kokwanira m'mazino okoma, omwe amapaka supuni zochepa za tiyi mu tiyi, amadya maswiti nthawi zonse ndi zipatso zokoma. Kenako mulingo wa insulini udzakhala wotsika, njira za metabolic zimatha.

Kodi mafuta amawayika bwanji?

Katundu wamafuta wotsika kwambiri, wamafuta amtundu wa GI amatha kupanga mphamvu yayitali atatha kutafuna ndikumeza. Pokhudzana ndi kulumpha mu shuga, thupi limalumikiza insulini kuti itsitse mulingo wake ndikusunga mphamvu "posungira", ndikuyika ngati maselo amafuta.

Kalori yokhala ndi ma calorie ambiri, koma osakhala mafuta, opatsa mafuta ochulukirapo amatha kupatsa mphamvu thupi popanda kulumpha mu shuga kwa maola angapo ndipo imathandizira kuchepetsa thupi. Zachidziwikire, chinthu chamafuta chimapita pamwamba kwambiri pama calories, koma index ya glycemic idzakhala yotsika. Tsopano insulini sifunikira "kusunga" glucose m'mizere yamafuta, kotero m'chiuno ndi chiuno sichidzakula.

Zakudya pa index ya glycemic ndizofunikira kuti odwala matenda ashuga azilamulira shuga, omwe akufuna kupewa matenda owopsa awa ndikusintha mawonekedwe awo.

Gulu Lalikulu la GI

Gulu Logulitsira Pakati

Gulu Lotsika la GI

Magawo azakudya

Kugwiritsa ntchito matebulo 2 ndi 3, zakudya zimapangidwa malinga ndi glycemic index. Zinthu zochepera za GI zitha kutengeka. Pa gawo loyamba, menyu amaphatikizidwa ndi zinthu zomwe zimakhala ndi GI yotsika kwa sabata 1 kapena 2. Panthawi imeneyi, shuga wamagazi ndi kulemera kwake azitsika ndi 2 kg.

Pa gawo lachiwiri, zotsatira zakonzedwa, zogulitsa pamenyu zitha kutengedwa ndi GI yotsika komanso yapakati. Itha kukhalanso milungu iwiri. Ngati ndi kotheka komanso pakalibe njala, gawo lachiwiri limatha kukulitsidwa molingana ndi mulingo wa shuga m'magazi.

Mkhalidwe waukulu pakudya wokhala ndi index yotsika ya glycemic sikuti muphatikizire zinthu za tsiku ndi tsiku maphikidwe omwe ali ndi maswiti owonjezera: shuga ndi uchi wachiwiri. Amaloledwa "kupukusa" thupi ndi tiyi wokoma kapena khofi - 1 nthawi pasabata. Zakudya zomwe zimakhala ndi wowuma ndizochepa: nthochi, chimanga, mpunga woyera, mbatata.

Gawo lachitatu ndilofunikira kukhala ndi shuga wabwinobwino komanso mawonekedwe a thupi. Ndikofunika kuti mutenge zakudya zomwe mumakonda kuchokera pa matebulo 2 ndi 3. Pazosankha zamagulu azakudya ndi glycemic index, mutha kuphatikiza zinthu 1-2 kuchokera pagome 1. Tsiku lililonse, makina a zinthu amasintha.

Tiyenera kukumbukira kuti ngati metabolism ndi metabolic njira zimasokonekera, ndiye kuti mphamvu ya zinthu zomwe zili ndi GI yayikulu sikulowa m'matumbo pomwe sikokwanira. Amapita nthawi yomweyo kukhumbi lokhala ndi maselo amafuta. Pamaso pa zovuta, kufooka ndi njala, chakudya chochuluka sichidzabweza minofu mphamvu, koma kuwonjezera thupi.

Kodi tanthauzo la chakudya ndi chiyani?

Chofunikira chakudyacho ndi mndandanda wamlungu wamlungu wama glycemic indices kapena tsiku lililonse motere:

• Kusintha chakudya chopatsa mphamvu zama carbohydrate ovuta kuti muchepetse kuchuluka kwa shuga
• Kupatula kuchepa kwambiri kwa shuga - zomwe zimayambitsa njala yabodza komanso kuchuluka kwamafuta mumatumbo am'mimba ndi ntchafu chifukwa chakudya michere yambiri yosavuta.
• Kupanga zakudya zamagalimoto zovuta kuzimeza pang'ono, kudzikongoletsa kwa nthawi yayitali.

Kusunga mawonekedwe ndikuchotsa matenda ashuga:

• Sinthani ku chakudya chambiri cha 5-6 patsiku m'magawo ang'onoang'ono nthawi imodzi,
• Chakudya chotsiriza chimayikidwa maola awiri asanagone usiku,
• Musachotse kapena muchepetse mbale zochepa kuchokera ku zinthu zomalizidwa ndi zinthu zomaliza ndi mafuta.
• Nyama yokhala ndi mafuta ochepa komanso nsomba, kalulu ndi nkhuku ziyenera kuphatikizidwa muzakudya zachitatuzo pang'ono,
• Musatulutsire malonda ku kutentha kwa nthawi yayitali - GI izikhala yotsika
• Dziwani kuchuluka kwamafuta omwe ali mu malonda, mwachitsanzo, mtedza wokhala ndi GI yochepa, mafuta ambiri.

Ndikofunikira kudziwa. Mndandanda wamtundu wa glycemic womwe ungagulitsidwe ungakhale wosiyana: chimanga chophwanyika chimakhala ndi GI yocheperako kuposa chimanga mu mawonekedwe a air flakes ndi popcorn, ndipo mbatata yophika ndizothandiza kwambiri kuposa mbatata zosenda kapena mazira ophika.

Pali mitundu yambiri yazakudya zomwe zimakhazikika pamatumbo abwino komanso oyipa. Monga momwe mchitidwe umasonyezera, pakati pawo, zakudya za glycemic index ndizothandiza kwambiri ngati zimakonzedwa bwino. Poyamba, zikuwoneka zovuta. Chifukwa muyenera kuganizira za GI yathunthu ya zinthu zomwe zimagwiritsidwa ntchito patsiku. M'malo mwake, zonse ndizosavuta, ngati muphunzira kugwiritsa ntchito magome, lingalirani mndandanda wamankhwala ndikuphika maphikidwe omwe mwapangidwira kale. Koma zotsatira zake zimatha kupitilira zoyembekezera zonse.

Zakudya za hypoglycemic zimakhazikitsidwa ndi lingaliro la glycemic index (chidule cha chidule - GI), chomwe chimaperekedwa ku mankhwala aliwonse okhala ndi zakudya. Manambala awa satengedwa kuchokera padenga. Chiyambire nthawi yomwe Dr. Jenkins adayambitsa mawuwo mu 1981, kafukufuku akhala akupitiliza kudziwa chizindikiro ichi chamagulu osiyanasiyana. Chifukwa chake, matebulo ofananirako amasinthidwa pafupipafupi ndi deta yatsopano.

Zogulitsa zina, kamodzi m'thupi, zimapangitsa kulumpha lakuthwa mu shuga. Izi zimabweretsa kutulutsidwa kwamphamvu kwa insulin. Kuchulukitsa kwake kumalepheretsa njira ya lipolysis, ndipo chakudya sapita kuti chikhale ndi mphamvu, koma kusunga mafuta. Awa ndi chakudya chotchedwa "choyipa" chomwe chimapatsidwa GI yapamwamba. Amatsogolera kulemera.

Zogulitsa zina zimakumba ndipo zimayamwa pang'onopang'ono, osayambitsa shuga. Amamera, koma pang'ono komanso pang'ono. Insulin imapangidwa modekha - kuti mulimbikitse lipolysis ndipo m'malo mwa kuyika mafuta munkhokwe, atumizireni njira yoyenera, kuti apange mphamvu. Umu ndi momwe ma "carbohydrate" abwino "amathandizira, omwe amadziwika ndi GI yochepa. Amathandizira kuonda.

Tsopano mfundo ya zakudya za glycemic ndiyomveka: idyani zakudya makamaka zokhala ndi GI yochepa - ndipo muchepetse thupi. Koma zopatsa mphamvu zoyipa zimayenera kupewedwa. Tsoka ilo, zokoma komanso zokoma zambiri zimagwera pagulu lawo. Koma ali paulendo wanjala kuti apirire zoletsa zakudya.

GI yotsika imawerengedwa ngati chisonyezo chochepera 35. Wapakati ndi 40-55. Kwambiri - zopitilira 60. Gulu loyamba lazakudya limatha kudyedwa monga gawo la zakudya za glycemic (koma mwa chifukwa). Lachiwiri - nthawi zina kuwonjezera zakudya (osapitirira 1 nthawi patsiku). Chachitatu ndi kuphatikiza menyu kwathunthu.

Mfundo zoyambirira za zakudya

Mlozera wa glycemic ndi chisonyezo chomwe chimayeza momwe thupi la munthu limagwirira ntchito ndikuwonetsa kusintha kwa kuchuluka kwa shuga m'magazi. Zina mwazinthu zilizonse zomwe zili muzakudyazo zili ndi GI yakeyake, kuyambira 0 mpaka 100 (100 ndizomwe zikuwonetsa mphamvu ya shuga weniweni). Zakudya zomanga thupi zomwe zimakhala ndi ma GI apamwamba kwambiri. Chakudya cha Hypoglycemic chimakhala kukana mafuta "othamanga" ndikuwachotsa m'malo pang'onopang'ono. Kuchuluka kwa mapuloteni muzakudya sikucheperako, chifukwa GI ya protein protein ndi 0.

Zina mwazinthu zofunika kwambiri:

• Zakudya zomwe zimakhala ndi glycemic index pansipa 70 zimapezeka mu chakudya.
• Zakudya ziyenera kukhala pafupipafupi, m'magawo ang'onoang'ono (kwakukulu - 5-6 zakudya patsiku).
• Zopatsa mphamvu za kalori sizingathe kulamulidwa, koma malinga ndi kuchuluka kwake, chakudya chamadzulo chimayenera kukhala chosavuta kawiri ngati chakudya cham'mawa.
• Ndikulimbikitsidwa kuti mukhale ndi chakudya chamadzulo maola awiri musanapite kukagona.
• Onetsetsani kuti mumamwa madzi osachepera malita awiri patsiku.
• Njira yophikira ndi kuwira, kudyetsa, kuphika. Simungachite bwino.

Kugwiritsa ntchito bwino

Chomwe chimakupatsani mwayi wokhala ndi zakudya pazogulitsa ndi index yotsika ya glycemic:

• Kuchepetsa kwa makilogalamu 2-3 pa sabata 1 - inde, zotsatirapo zake sizabwino kwambiri, koma kulimbikira,
• kusunga mphamvu ndi mphamvu masana chifukwa chogwiritsa ntchito chakudya,
• chepetsa cholesterol yoyipa m'magazi,
• kulimbitsa zida zam'mitima yamtima (kokha ngati pakanalibe mavuto nazo),
• kusintha kwa matenda ashuga.

Kuphatikiza apo, zisokonezo sizipezeka kawirikawiri pazakudya za glycemic chifukwa njala imaletsedwa ndi chakudya chofanana. Ndipo mapuloteni okhala ndi mafuta sagwera pansi pa chiletso, chomwe chimakondanso.

Contraindication

Ndi zakudya zama glycemic, nthabwala sizabwino, chifukwa zakudya zotere zimakhudza mwachindunji kapangidwe ka magazi ndi mkhalidwe wamtima wonse. Chifukwa chake, sikuti aliyense ayenera kusangalala ndi ntchito yake. Pali ma contraindication angapo - mndandanda wamatenda omwe njira imeneyi imatha kuyipitsira thanzi. Izi zikuphatikiza:

• zilonda, gastritis ndi mavuto ena ndi m'mimba
• mavuto amisala
• kulephera kwa aimpso
• matenda osachiritsika
• kuvutika maganizo
• kulephera kwa mtima
• Mitsempha ya varicose, thrombosis, hemophilia ndi zina za kayendedwe ka magazi.

Payokha, ziyenera kunenedwa za pakati komanso poyamwitsa. Izi ndizokha zomwe zimaphatikizidwa pazakudya zilizonse, ndipo glycemic sichili chimodzimodzi. Palinso zoletsa zaka: kusowa kwa insulin kumadzala ndi zotsatira za ana, achinyamata ndi okalamba.

Matenda a shuga ndi kuponderezana kopikisana ndi dongosolo lazakudya zotere. Pa dzanja limodzi, zidapangidwa kuti zithandizidwe. Kumbali ina, madokotala akuti palibe umboni wotsimikizika wasayansi pazopindulitsa za kuchepa thupi chotere pogwiritsira ntchito matendawa. Masiku ano ili ndi lingaliro chabe la lingaliro, koma akatswiri azaumoyo amalimbikitsa odwala kuti azidya zakudya za glycemic.

Ubwino ndi kuipa

Ndi zabwino zake zonse, zakudya za glycemic zimakhalabe vuto lanjala, ndipo zimakhala ndi zovuta zomwe muyenera kudziwa pasadakhale.

• ntchito yabwino
• kusintha kwa kagayidwe kachakudya njira,
• kukhala ndi zizolowezi zoyenera kudya,
• nkhondo yolimbana ndi vuto la maswiti,
• kusowa kwanjala
• chiopsezo chochepa cha kusokonezeka
• kulimbitsa chitetezo chokwanira
• kuchuluka kwa thupi ndi mavitamini ofunikira (zipatso zambiri ndi masamba ambiri m'zakudya),
• Kuperewera kwa muyeso,
• magazi insulin ndi cholesterol ulamuliro
• kupanikizika,
• kusintha kwa malingaliro.

• kufunikira kwamphamvu ndi nyonga, chifukwa muyenera kusiya maswiti, makeke, mkate ndi zina zambiri “zosangalatsa za moyo”,
• kukayikira kwamalingaliro asayansi: zotsatira za GI pa kuchepa thupi ndi lingaliro chabe lalingaliro lomwe lingatsimikiziridwe
• pali chiopsezo cha "kuzolowera" mafuta omwe amachepetsa mphamvu ya zakudya,
• Zotsatira zabwino zitha kuchitika pokhapokha kutsatira nthawi yayitali,
• pakuchepa thupi, muyenera kuyika paphiri lazakudya pamaso panu kuti musadye chilichonse mosaloledwa mosazindikira.

Chofunika chakudya

Pulofesa David Jenkins adaphunzira kwa nthawi yayitali momwe zakudya zopatsa mphamvu zamakompyuta zimakhudza thupi la odwala matenda ashuga.

Monga momwe zidakhalira, osati lokoma komanso zakudya zomwe zimakhala ndi wowuma (mpunga woyera, pasitala, bun, mbatata) zimakulitsa kuchuluka kwa shuga m'magazi.

Pambuyo pake, adawonetsa zofunikira za glycemic indices zamagulu osiyanasiyana a zakudya, zomwe zidapangitsa kufufuza kwatsopano. Monga mukudziwa, glycemic index (mtengo wa GI) imawonetsa kuchuluka kwa kunyamula kwa michere kumachitika, komanso momwe kuchuluka kwa shuga kumasinthidwira mukamwa kapena chinthu china.

Chakudya chofulumira chimasinthidwa kukhala glucose, chomwe chimakweza GI yake. Muli chinthuchi, ndi wofanana ndi 100. Ndiwambiri kwambiri mu ufa (pafupifupi 70), wowuma komanso zakudya zotsekemera.Koma zotsika kwambiri za zipatso zina ndi masamba osakhala otsekemera.

Cholinga chachikulu cha izi ndi izi: Amatha kumutumiza kuti akachite masewera olimbitsa thupi (ngati wodwalayo akuchita masewera olimbitsa thupi ndipo akufunika mafuta) kapena asinthe kukhala mafuta (ngati wodwalayo amagwira ntchito muofesiyo ndipo amakhala moyo wongokhala).

Zotsatira zachiwiri sizikhala ndi nthawi zosangalatsa. Choyamba, munthu amayamba kulemera kwambiri, ndiye kuti kutopa kumadziwika, ndipo, chifukwa chake, kumakwiya, pang'onopang'ono thupi limasiya "kuzindikira" glucose komanso "kumvera" insulin.

Pambuyo pake, wodwalayo amakumana ndi mawonekedwe a matenda amtima komanso zovuta zina za matenda ashuga. Chifukwa chake, kuchuluka kwambiri kwa pancreatic hormone ndi glucose m'magazi kumayamba kuvulaza ziwalo zonse zamkati.

Ngati timalankhula za chinthu chotere monga zakudya ndi index ya glycemic, mndandanda wamlungu umapangidwa pogwiritsa ntchito gome la zinthu za GI.

Maphikidwe oyenera a mbale okhala ndi index yotsika ya glycemic pakuchepetsa thupi pamenyu amathandizira kuchotsa mapaundi owonjezera, kupewa komanso kuchiritsa matenda ashuga.

Monga mukudziwa, mphamvu yofunikira imafalikira mofulumira kudzera m'thupi chifukwa cha chakudya chomwe chili ndi GI yayikulu. Chifukwa cha CHIKWANGWANI, kunyamula zinthu zomwe zimakhala ndi GI yochepa kapena zero GI kumachitika pang'onopang'ono.

Glycemic index zakudya - komwe mungayambire?

GI ndi mulingo womwe milingo ya glucose imakwera pambuyo podya zakudya zomwe zimakhala ndi chakudya.

Anthu omwe akufuna kuchepetsa thupi popanda kutsatira kwambiri zakudya ayenera kuzidziwa bwino izi.

Anthu ochepa amadziwa kuti ikatsatiridwa, munthu amatha kudya mkate “woyenera” komanso chokoleti. Komanso, kulemera kwake kumatsikabe msanga.

Zakudya zomwe zimakhala ndi index yayikulu ya glycemic zimaphatikizapo: makeke ophika mkate a ufa wa tirigu woyamba, mbatata wamba, mpunga wopukutira, koloko wowotchera, mitundu ina ya zipatso. Koma zinthu zokhala ndi zotsika mtengo zimaphatikizapo mkate wa chinangwa, mpunga wa bulauni, kabichi, zipatso zotsekemera ndi masamba ndi gulu lawo.

Zomwe Zimakhudza GI

Pofuna kuwunika mokwanira kuchuluka kwa glycemic index ya chinthu china, zinthu zingapo ziyenera kukumbukiridwa, chifukwa mtundu wa shuga (wosavuta kapena wovuta), kapangidwe kazinthu zamafuta, zomwe zili mu CHAKUDYA CHA CHAKUDYA mu chakudya, zimakhudza kuthamanga kwa chimbudzi cha chakudya ndipo, potero, kuchuluka kwa kuchuluka kwa shuga m'magazi, lipids, mapuloteni, komanso digiri, kutentha, mtundu ndi nthawi yothandizira kutentha.

Otsatirawa ndi mndandanda wa malingaliro omwe ali ndi chidwi chachikulu pamlingo wa GI wazinthu zina:

1. mtundu wa zopangira, zofunikira kubzala kapena kupanga, komanso masamba ndi zipatso, gawo lokula. Mwachitsanzo, mpunga woyera wozungulira uli ndi GI yayitali kwambiri - 71. Koma ikhoza kuthandizidwa ndi mtundu wina wofunika wotchedwa basmati wokhala ndi chisonyezo cha 55. Kukula, makamaka zipatso ndi zipatso, ndizofunikira kwambiri: GI ya nthochi zakupsa ndizapamwamba kwambiri kuposa zosapsa ,
2. mafuta ophatikiza. Amasokoneza madzi kutuluka m'mimba, potero amawonjezera nthawi yomwe agaya. Ma fries achi France opangidwa kuchokera ku zinthu zachisanu zouma ali ndi GI yotsika kuposa mbale yofananira yopangidwa kuchokera ku zipatso zatsopano,
3. mapuloteni. Chakudya chokhutitsidwa ndi izi chimakhudza kwambiri chinsinsi cha mahomoni m'mimba. Izi zimathandiza kutsitsa glycemia,
4. chakudya. Mashuga osavuta amatha kuwonjezera magazi. GI woyenga ndi pafupifupi 70,
5. digiri ya pokonza. Kukukuta, kufinya madzi, komanso maukadaulo ena kumatha kuwononga granules wowuma. Izi ndizomwe zimathandizira kuti zakudya zigayike mwachangu. Zotsatira zake, chakudya cha GI chimakulirakulira.Chitsanzo cha chakudya chomwe chimadutsa pamlingo wovuta kukonza ndi mikate yoyera. Mmenemo, wowuma amakhala ngati "wopukutidwa" kwathunthu, kotero pafupifupi zonse zimayimbidwa. Koma zophatikiza zamagalimoto zochokera ku pasitala yophika bwino zimakhala ndi mawonekedwe owonda kwambiri omwe amathandizira kuchepetsa enzymatic hydrolysis ya wowuma, yomwe, motero, siipakidwa mosavuta. Ngakhale kusintha mawonekedwe amtunduwu kumakhudza GI. Mbatata, yophika ndikuwadyedwa mzidutswa, amadzaza cholozera chotsika kuposa mbatata zosenda. Apulosi yonse ndiyabwino kwambiri kuposa msuzi wochokera pamenepo,
6. kutentha. Kutentha, nthawi ya kukonza, ndi zinthu zina zili ndi kuthekera kosintha GI yoyambayo. Monga mukudziwa, mpunga woyera wophika wophika kukhala phala lophika umalandira 90 m'malo molozera 70. Mukamaphika, kutentha ndi kutentha kumayambitsa kutuphuka ndi kusintha kwake kukhala mawonekedwe onyansa, omwe amawola mosavuta mothandizidwa ndi michere yam'mimba yama enzymes ndipo imakonzedwa nthawi yomweyo.
7. kupezeka kwa fiber. Zotsatira za mlozo womwe umafunsidwa zimadalira mitundu yake: ulusi wosungunuka umakulitsa chidwi cha chakudya chopakidwa, chomwe chimachepetsa kayendedwe kake m'magawo am'mimba ndipo chimalepheretsa ma enzymes am'mimba. Chifukwa chake, kutengeka komwekonso kumatenga nthawi yayitali. Popeza mankhwalawa ali ndi GI yotsika, shuga wamagazi sawuka msanga.

Zakudya zamagulu onse

Zosintha zazitsanzo ndi index yotsika ya glycemic yochepetsa thupi tsiku limodzi:

• kadzutsa woyamba: phala, zosefa ziwiri kuchokera ku rye mkate ndi tchizi, tiyi wopanda shuga,
• chakudya cham'mawa chachiwiri: lalanje
• nkhomaliro: msuzi wamasamba
• chakudya chamadzulo: kapu ya kefir,
• chakudya chamadzulo: masamba ophika owiritsa ndi mafuta mpendadzuwa.

Ganizirani maphikidwe otchuka kwambiri a zakudya zotsika za glycemic index.

Nkhuku yokhala ndi bowa:

Firimu losenda ndi anyezi ayenera kuyikika mu poto ndi mwachangu ndi mafuta.

Kenako, onjezani bowa, mchere ndi tsabola. Pambuyo pake, misayo imadzazidwa ndi madzi ndikupatsidwa mafuta kwa mphindi 20.

Saladi Wamasamba:

Choyamba muyenera kuwaza saladi, tomato, nkhaka ndi parsley. Zonsezi zimasakanizidwa, zokometsedwa ndi mafuta a azitona ndi msuzi wa mpiru.

Ndemanga zama Glycemic index ndizambiri. Malinga ndi ndemanga ya anthu odwala matenda ashuga komanso kuchepa thupi, kudya koteroko sikothandiza, komanso kumathandizanso thanzi.

Makanema okhudzana nawo

Kodi glycemic index yothetsera kuchepa thupi ndi chiyani? Kodi zakudya zotsika za glycemic ndi chiyani? Menyu ya sabata - momwe mungapangire? Mayankho mu kanema:

Glycemic index ndi kuwonda kumalumikizana kwambiri. Kuchokera munkhaniyi titha kunena kuti zinthu zochepa zomwe zimapangidwira, zimatsitsa GI yawo. Zakudya zomwezo zimatha kukhala ndi index yosiyana kutengera mtundu wa kukonzedwa. Mndandanda wa glycemic wa kuchepa thupi umagwira ntchito yofunika, koma muyenera kuyang'ananso zamafuta azakudya, zomwe ziyenera kukhala zochepa.

• Imakhazikika pamisempha ya shuga kwa nthawi yayitali
• Imabwezeretsa kapangidwe ka insulin

Phunzirani zambiri. Osati mankhwala. ->

Kutalika

Chakudya cha GI sichangu chothamanga kwambiri potengera kuthamanga kwa zotsatira zakuchepa. Pafupifupi, nthawi yake imakhala milungu itatu. Amakhulupirira kuti m'masiku 21 okha ndikotheka kupanga chizolowezi chatsopano chilichonse, ndipo machitidwe odya nawonso ndi osiyana. Kutalika kokwanira kwa kunenepa kwambiri ndi mndandanda wa glycemic ndi masabata 6 (masabata awiri gawo lirilonse la chakudya). Kuchepetsa thupi kwa masiku 7 aliwonse ndi 1-2 kg. M'masabata awiri oyamba, zizindikirozi zimatha kukula mpaka 2-3 kg kwa nthawi kuyambira Lolemba mpaka Lamlungu.

Kodi ndi chiyani chomwe sichingadye?

Zakudya za index za glycemic zimaphatikizapo kudya zakudya zamagulu ochepa komanso apakati pa GI komanso kukana kapena kuletsa kwambiri zakudya zomwe zili ndi zinthu zambiri.Chakudyachi chimalimbikitsidwanso kwa odwala matenda a shuga. Tebulo likuwonetsa zomwe index ya glycemic imayikira izi kapena zakudya zina, zomwe zimalimbikitsidwa kudya, komanso mtundu wanji wa zakudya zomwe ndizosatheka.

Mndandanda wa glycemic umatengera njira yokonzekera: GI ya zomwezo mwatsopano mwatsopano ndikatha kutentha mankhwala zimatha kusiyanasiyana kangapo.

Ngakhale amadya kwambiri, ambiri amalephera kuchepetsa thupi. Ena amayamba kuchira pomwepo. Zonse ndi zokhudza index wa glycemic. Zakudya zomwe zimaphatikizapo zakudya zokhala ndi otsika kwambiri, zimathandizira kuchepa kwambiri popanda njala, kusweka ndipo, koposa zonse, popanda kulemera pambuyo pake.

Werengani nkhaniyi

Zotsatira za GI mthupi

Mawu akuti glycemic index amagwiritsidwa ntchito ndi akatswiri pazakudya zopatsa thanzi, komanso ma endocrinologists. Lingaliro lomwe linayambitsidwa lidapangidwa ndi pulofesa wa ku Canada David Jenkinson. Iye anaziyika izo mwasayansi. Chifukwa cha zoyesazi, adotolo adazindikira kuti, kutengera chakudya chomwe chimadyedwa, kusintha kwa kagayidwe kazinthu, mahomoni amapangidwa ndikugwira ntchito, chimbudzi chimachitika.

Mndandanda wa glycemic umatanthawuza nthawi yomwe zinthu zomwe zimakhala ndi chakudya chamagulu zimayamba nthawi. Zimatengera momwe thupi limakamira mwachangu.

Izi zikangochitika, kuchuluka kwa shuga m'magazi kumakwera, ndipo izi zimapangitsa kuti kapamba apange insulin yambiri. Mahoroniwa amasintha ma calories onse osagwiritsa ntchito kukhala mafuta ndikuwatumiza "kumalo osungirako", omwe amawonetsedwa ndikuyika m'chiuno, m'chiuno, m'mimba ndi mbali zina za thupi. Chilichonse chimagawidwa chimodzimodzi.

Amalozera ndi glycemic index ya glucose yokha, yomwe ili 100. Chifukwa chake, kukwera kumatanthauza kuchuluka komwe kumawerengera chiwerengerochi. Mwachitsanzo, pafupifupi 70 ndi pamwambapa. Zogulitsa zomwe zili ndi gawo 55 ndi pansi ndikuwerengera ndi yaying'ono. Ndipo iwo omwe ali ndi 50 mpaka 70 - ndi avareji.

Pali matebulo apadera omwe amalemba zakudya zomwe zimakhala ndi index ya glycemic yotsika. Amatanthawuza chakudya chotchuka kwambiri. Koma ndikofunikira kumvetsetsa kuti cholondolera cha glycemic chazomwe sichinaphikidwe ndikupita popanda zonunkhira ndi "othandizira", monga shuga, mchere wa tsabola ndi ena.

Zakudya Zotsika za Glycemic Index

Mndandandawu umapereka chakudya momwe chakudya chimasungunuka pang'onopang'ono, ndikupangitsa kuti insulini ipangidwe pang'ono. Mlozera wa glycemic uli ndi chizindikiro chotsika mu:

• Zipatso ndi zipatso. Mwachidule: mu cranberries watsopano, quinces, blueberries, blueberries, mabulosi akuda, yamatcheri, raspberries, currants, sitiroberi, sitiroberi, gooseberries, lingonberries. Zipatso zonsezi zimatha kudyedwa mazira. Ili pansipa 50 ya mphesa, malalanje ndi zipatso zake, ma kokonati, maapulo, ma apricots, mapeyala, zipatso zamtundu, tangerines ndi avocados. Zouma zipatso zotsika glycemic index - ma apricots owuma,.
• Masamba: nandolo zobiriwira, phwetekere, kaloti, biringanya, broccoli, mitundu yonse ya kabichi, tsabola, tsabola, katsitsumzukwa, udzu winawake, bowa, ginger, zukini, anyezi, ma azitona, rhubarb ndi letesi.

• Mbale, nyemba ndi phala: basmati ndi mpunga wakuda, wopanda shuga wowonjezera kapena uchi, burwheat, pasitiroli wokazinga, tirigu, nyemba, mphodza, chinangwa ndi soya.
• Mtedza, mbewu: ma hazelnuts, pistachios, walnuts ndi mkungudza, ma cashews, ma almond, maungu,
• Mitundu: parsley, basil, oregano ndi sipinachi.
• Zinthu zopangidwa mkaka: yogati yopanda mafuta, popanda mkaka wa soya.
• Zakudya zotsekemera: zipatso zophatikizidwa, kupanikizana ndi kupanikizana popanda shuga, chokoleti chakuda ndi ayisikilimu.

Mwa njira, gawo lake, nyama ndi nsomba zam'madzi, nsomba ndi nkhuku zimatha kuwonjezeredwa pamndandandawu, chifukwa kuchuluka kwa mafuta omwe amapezeka mwa iwo ndi ochepa kwambiri, ndipo, motero, index ya glycemic ndi pafupifupi zero. Koma kachiwiri, ndikofunikira kupereka zokonda pamitundu yopanda mafuta, motero dongosolo logaya chakudya lidzalandiranso kupsinjika.

Zambiri za GI ndi za malonda omwe ali ndi index yotsika ya glycemic, onani vidiyo iyi:

Ubwino ndi zovuta za zakudya za GI

Musanayambe kutsatira zakudya izi, ndikofunikira kudziwa zabwino ndi zoipa zonse. Izi zikuthandizira kumvetsetsa ngati chithunzi chopatsa thanzi pa index ya glycemic ndiyoyenera munthu uyu.

Ubwino wazakudya umaphatikizapo:

• Pazakudya, njira zakuchepera komanso kukhazikitsa kagayidwe zimayambira. Chifukwa cha izi, kulemera sikumachitika mutatuluka.
• Ambiri amati kudya kumathandiza kuchepetsa kulakalaka nyama yotsekemera komanso yolemera.
• Imalimbitsa chitetezo chathupi komanso chitetezo chathupi.
• Nthawi zambiri mumatha kumakhala ndikumwa chakudya.
• Simuyenera kufa ndi njala, chakudya chake chimakhala chosiyanasiyana, komanso mbale zake zimakhala zosangalatsa.
• Chifukwa cha zomwe zamasamba, zipatso, chimanga ndi zinthu zina zambiri zofunikira, kuchepa kwa mavitamini sizimachitika, zomwe zingayambitse kukula kwa matenda owopsa. Mwachitsanzo, kusokonezeka kwa mtima, mitsempha yamagazi, kunenepa kwambiri, shuga ndi zina.
• Zabwino kwa iwo omwe ali ndi mavuto ndi ntchito komanso kuyamwa kwa insulin.
• Imapulumutsa thanzi ndi moyo.

Ngakhale mulibe ambiri, koma pali zovuta zina zomwe muyenera kukonzekera:

• Kutalika kwakukulu. Koma, kumbali inayo, izi ndizophatikizanso, chifukwa palibe chiopsezo chodzikanso. Kuphatikiza apo, kuchepa thupi kuchepa thupi kumathandiza.
• Kuti muchepetse kunenepa kwambiri, muyenera kusintha kwambiri momwe mumadyera ndi kusiyiratu zakudya zomwe zili ndi index yayikulu ya glycemic.
• Ndiyenera kuphika mbale kuti musinthe menyu.

Malamulo Ofunika

Chakudya cha glycemic index chili magawo atatu. Iliyonse ili ndi mawonekedwe ake.

Choyamba ndi kudya zakudya zokhala ndi chisonyezo chochepa cha glycemic. Pakadali pano, ma servings akuyenera kuchepetsedwa.

Kenako pakubwera gawo lachiwiri. Tsopano mutha kugwiritsa ntchito kale zakudya zomwe muli ndi index ya glycemic pamwambapa 50, koma zakudya zanu sizipezeka 70 - 80. Pocheperako, simuyenera kuvutitsa. Koma ndikofunikira kupewa maswiti, zopangidwa ndi ufa, masamba okhuthala ndi zipatso, monga mbatata, mpunga woyera, nthochi.

Pa gawo lachitatu, mutha kuyika zakudya zochepa ndi index ya glycemic yayikulu, koma mutha kuzidya m'magawo atatu a tsiku kuti thupi likhale ndi nthawi yogwiritsira ntchito zopatsa mphamvu.

Kuti zakudya zisakhale zowazunza, koma zopindulitsa, muyenera kutsatira malamulo ochepa osavuta:

Kutalika kwa zakudya

Monga tafotokozera pamwambapa, nthawi ikhoza kukhala yopatsa chidwi kwa winawake. Chakudyacho chili ndi magawo atatu. Choyambirira chovuta kwambiri, chifukwa chimachepetsa zakudya kuchokera kuzakudya zokhala ndi index yayikulu ya glycemic. Iyenera kukhala masabata angapo kapena kufikira zotsatira zomwe mukufuna.

Za gawo lachiwiri ndi lachitatu, kutalika kwawo kumatha kukhala moyo wonse. Zakudya izi siziyenera kuchitika ngati zosakhalitsa. Ngati, mutachepetsa thupi, kubwerera ku zakudya zam'mbuyomu, ndiye kuti ma kilogalamu akale adzabwezeranso.

Zotsatira

Ambiri ali ndi nkhawa kuti zotsatira zake zizikhala motani pamtengo wokhala ndi index yotsika ya glycemic. Koma kuwerengera kuwonda pompopompo sikuyenera. Kulemera kumayenda bwino, pafupifupi kilogalamu 1 - 3 m'milungu yoyamba, ndiye kuti kuchepa kwa thupi kumakhala pafupifupi kilogalamu 1 - 1.5 pa sabata. Koma mobwerezabwereza, zonse zimatengera kangati komanso kangachepe bwanji chakudya chokhala ndi index yayikulu ya glycemic, zolimbitsa thupi.

Kuphatikiza apo, munthu aliyense ali ndi chiwalo chake chapadera, kotero kuthamanga kwa kuchepa thupi kumakhala kosiyana kwa aliyense.

Chakudya chotsika kwambiri cha glycemic ndi chimodzi mwazitetezeke. Ndi iyo, mutha kuchepetsa thupi popanda chiopsezo chofuna kutuluka thukuta. Koma chakudya chamaguluwa chimafunikira mphamvu komanso chidwi chofuna kuchepetsa thupi. Zimatenga nthawi yayitali ndikusinthiratu machitidwe omwe amadya.

Kanema wothandiza

Pazakudya za index za glycemic, onani vidiyo iyi:

Thupi lathu limamwa zakudya zamagulu osiyanasiyana zamagulu osiyanasiyana othamanga.Zakudya zopatsa mphamvu zimachulukanso shuga wamagazi pamlingo winawake.

Amayitanitsa kuchuluka kwa zakudya komanso kuchuluka kwa shuga m'magazi. Glycemic index (GI) imayezedwa pamitundu yopanga 0-100 ndi magulu apamwamba.

Malinga ndi kuchuluka kwake, chakudya chimapangidwa molingana ndi mndandanda wamatenda a glycemic ndicholinga chothana ndi zowola zambiri mthupi, kupewa kapena kuchiza matenda ashuga.

Chilengedwe chinalamulira kuti mphamvu yopatsa moyo imafalikira mofulumira kudzera mthupi kuchokera kuzakudya zomwe zimakhala ndi mndandanda wokwera kwambiri wa glycemic. Chifukwa cha CHIKWANGWANI, kuyamwa kwa zinthu zokhala ndi GI yotsika kapena ya zero kumayamba pang'onopang'ono.

Ndikofunikira kudziwa. Kudya zakudya pafupipafupi ndi GI yayikulu kumayambitsa kusokonezeka kwa metabolic mthupi, ndikuwonjezera shuga. Nthawi yomweyo, munthu amakhala ndi nkhawa nthawi zonse ndipo amakhala wopsinjika. Thupi limayamba kupanga madongosolo azinthu zamafuta m'matumbo ochepera, ndikupanga malo ovuta.

Kuchuluka kwa shuga m'magazi kumakhala kokwanira m'mazino okoma, omwe amapaka supuni zochepa za tiyi mu tiyi, amadya maswiti nthawi zonse ndi zipatso zokoma. Kenako mulingo wa insulini udzakhala wotsika, njira za metabolic zimatha.

Mndandanda Wazogulitsa

Sitipereka mindandanda yathu yazovomerezeka ndi zoletsedwa, popeza ndizitali. Muwapeza. Ali ndi magawo atatu:

1. Zakudya zokhala ndi kalozera kakang'ono ka glycemic (ochepera 35), zomwe zimaloledwa monga gawo la kufa ndi njala ndikupanga maziko azakudya zake.
2. Zinthu zomwe zili ndi GI wamba (40-55), zomwe zimatha kudyedwa m'magulu ochepa nthawi yopitilira 1 pa tsiku.
3. Zakudya za GI zapamwamba (zopitilira 60) zomwe zimafunikira kupatula kwathunthu kuchokera muzakudya.

Pansipa pali mindandanda yomwe, ngakhale musanayambe kugwira ntchito ndi tebulo, ikuwongolera mndandanda womwe mungapange ndi omwe akuyenera kupanga.

Chidziwitso Chofunikira. Kumbukirani kuti zakudya zosaphika zalembedwa. Pambuyo pa chithandizo chamatenthedwe, mndandanda wawo wa glycemic amasintha kwambiri, ndipo nthawi zambiri amakhala mbali yayikulu, ndipo pazinthu zotere, mankhwalawo amayenda kuchoka kuloledwa. Chitsanzo: GI ya muzu wa udzu winawake = 15, ndi GI ya yophika = 85.

• zipatso, zipatso zouma, zipatso: apricot, avocado, quince, lalanje, nthochi yobiriwira, makangaza, mphesa, peyala, mandimu, mandarin, nectarine, pichesi, maapulo, ma apricots owuma, nkhuyu, sitiroberi, rasipiberi, zipatso zofiira ndi zakuda, ma zipatso, mabuluni
• mtedza wonse (kuphatikizapo coconut) ndi mbewu,
• masamba, amadyera: biringanya, broccoli, zukini, kabichi yoyera, Brussels zikumera, kolifulawa, kaloti, nkhaka, tsabola, phwetekere, radishi, letesi, nyemba, adyo, anyezi, rhubarb, udzu winawake, katsabola, sipinachi, sorelo,
• nandolo, anapiye, mphodza,
• mbewu: barele, tirigu wamera, mazira,
• maswiti: ayisikilimu wowawasa ndi fructose, chokoleti chakuda,
• zinthu zamkaka (zokhala ndi mafuta ochepa): tchizi chowonjezera, yogati yopanda zowonjezera, kefir, mkaka, mkaka wowotchera, kirimu, tchizi zambiri, tchizi tchizi.
• mazira
• nyama yokhala ndi mafuta ochepa komanso nsomba, nsomba zam'madzi,
• soya vermicelli, nati ndi ufa wa soya, buledi waku Esseni,
• zakumwa: mowa (kupatula mowa), khofi, tiyi, msuzi wa phwetekere.

• zipatso: papaya, vwende, chivwende,
• zoumba
• masamba: rutabaga, chimanga, dzungu,
• chimanga: mpunga oyera, tirigu, mapira,
• maswiti: mipiringidzo ya chokoleti, shuga, uchi, ayisikilimu, shuga, waffles, makeke, kupanikizana ndi shuga,
• zopangidwa mkaka: tchizi cha curd, mkaka wopindika,
• chimanga ndi mkate wa mpunga, baguette, zopangira, zopopera, ufa wa tirigu, lasagna, donuts, zopaka, ma croutons, masikono, bagel,
• zakumwa: moŵa, koloko.

• zipatso: chinanazi, persimmon, mango, kiwi, mphesa, nthochi kucha,
• zipatso zouma: mitengo yamtengo wapatali, masiku,
• zipatso: cranberries, lingonberries,
• nyemba
• chimanga: Buckwheat, wofiira ndi mpunga wamtchire, basmati, oats, semolina,
• maswiti: mapulo manyuchi, lactose,
• zopangidwa mkaka: yogati ndi zowonjezera, kirimu wowawasa, tchizi tchizi, feta,
• sushi
• zikondamoyo, nyemba zopangidwa kuchokera ku ufa wonse wa chimanga, rye mkate wopanda tirigu, spaghetti al-dente, ravioli, pizza, ufa wa buckwheat,
• zipatso ndi ndiwo zamasamba.

Kuphatikiza pa kuti kudya kwa glycemic kumapangitsa kuti anthu achepetse thupi nthawi zonse amatanthauza matebulo, kupenyerera kwake kumatanthauzanso malamulo angapo. Amakulolani kuti muwonjezere kuchita bwino ndikupirira zovuta zonse. Ngati mukufuna kukwaniritsa zotsatira zabwino popanda kuvulaza thanzi - mverani malangizo a akatswiri.

1. Yesani kuchipatala ndipo mulandire chilolezo chodwala.
2. Zopatsa mphamvu za tsiku ndi tsiku za kuchepetsa thupi kwa abambo siziyenera kupitirira 1,500 kcal (othamanga amaloledwa 1,800), kwa akazi - 1,200.
3. Maziko a menyu azikhala zogulitsa ndi GI ochepera 35. Amayenera kudyedwa tsiku lililonse. Kamodzi patsiku, chakudya chokhala ndi GI cha 40 mpaka 55 chimaphatikizidwa. Zina zonse ndizoletsedwa.
4. Kusankha mafuta a azitona, koma osathira chilichonse. Mapuloteni ndi mafuta ochepa (amapanga tandem yabwino kwambiri yokhala ndi chakudya).
5. Nthawi: osachepera sabata komanso osapitilira miyezi itatu.
6. Voliyumu ya tsiku lililonse yamadzi akumwa: 2 malita.
7. Zochita zamasewera ndizofunikira.
8. Chakudya chamadzulo kuposa maola 4 asanagone.
9. idyani 5-6 pa tsiku.
10. Ngati thanzi lanu likuipiraipira, muyenera kusiya zakudya ndikuyang'ana thanzi lanu.

Pali zakudya zosiyanasiyana zomwe zimadalira zakudya zamatumbo zomwe zimapangidwira.

Njira 1. Montignac

Zakudya zodziwika bwino kwambiri pazakudya zonse za glycemic. Yopangidwa ndi katswiri wazakudya zaku France Michel Montignac. Pogwiritsa ntchito magawo 2:

1. Kuchepetsa thupi mwachindunji, komwe kumatenga miyezi itatu (kutaya makilogalamu 5) ndi zina zambiri (kutaya zoposa 5 kg).
2. Kuphatikiza pazotsatira zomwe mungakhale.

Zimakhazikitsidwa ndi mfundo ya zakudya zopatukana: masana, chakudya chimagawidwa m'mapuloteni-lipid (zinthu za GI siziyenera kupitirira 35) ndi protein-carbohydrate (GI = 40 mpaka 50). Amapereka zakudya zitatu patsiku.

Njira 2. Masewera

Pali chakudya chamasewera cha abambo potengera index ya glycemic. Njira yoyamba ndi ya iwo omwe amagwira ntchito yomanga minofu. Amaperekedwa mkati mwa mwezi umodzi kuti akwaniritse 80 pamapuloteni ndi malonda omwe ali ndi GI.

Njira yachiwiri ndi ya iwo omwe akufuna kuti achepetse thupi ndi "kuyanika". Azisankha zakudya zonse ndi GI yoposa 60 kuchokera pachakudya kwa mwezi umodzi.

Njira 3. Zakudya zomanga thupi

Zimakhazikitsidwa ndikugwiritsa ntchito chakudya chabwino chokha, i.e. zakudya zokhala ndi GI yotsika. Mitundu ina yazakudya izi imakupatsani mwayi kuti mudye chakudya chomwe chimakhala ndi index ya glycemic (ndiye kuti kuchepa kwa thupi kumachepa ndikuchepera mpaka miyezi 1-2), ndipo ena, omangika kwambiri, amaletsa (kutalika kwawo sikupitirira masabata 3-4).

Njira 4 South South

Yopangidwa ndi asayansi aku England: cardiologist A. Agatston ndi katswiri wazakudya M. Almon. Amawathandizira zochizira matenda amtima, koma munthawi yomweyo zimapangitsa kuti thupi lizichedwa kuwonda. Kutengera mfundo ziwiri izi:

1. Zakudya zomanga thupi zabwino (otsika GI) vs chakudya chambiri (mkulu GI).
2. Mafuta abwino vs mafuta oyipa.

Zachidziwikire, zokonda zimaperekedwa kwa zabwino (zothandiza) zamankhwala ndi mafuta. Kuphatikiza apo, chakudyacho chinali chopambana kwambiri kuposa china chilichonse mwa abambo, chifukwa chololeza mowa pang'ono.

Njira 5. Mkate

Zakudya izi zitha kumatchedwa glycemic, chifukwa zimachokera ku mtundu wina wamagulu azakudya kuti adzipatule kukhala zabwino ndi zoyipa, koma tanthauzo silisintha. Kuwerengera GI ya chogulitsa chilichonse, tidatenga glucose wangwiro, yemwe mndandanda wawo = 100, kwa gawo loyambirira .. Ofufuzawo ena adatenga njira ina ndikutenga mikate yoyera ngati gawo lawolo.

Njira 6. Pang'onopang'ono Carb (chakudya pang'onopang'ono)

Wolemba Timothy Ferris, wolemba waku America ndikuwonetsa kuti akhale ndi moyo wathanzi. Amalimbikitsa kudya zakudya zochepa zama GI momwe angathere ndikusiya iwo omwe GI idutsa. Zowona, amachepetsa mndandanda woyamba kwambiri. Mfundo zoyambira:

• "Ayi" - chakudya champhamvu, mowa ndi zipatso.
• "Inde" - kusiyanitsa zakudya komanso kulekerera tsiku la chinyengo (limatchedwa tsiku limodzi pa sabata, pomwe mungathe kudya chilichonse komanso kuchuluka kulikonse).

Njira imeneyi imatsutsidwa kawirikawiri komanso koyenera.

Izi ndi zonse zomwe mungachite pakudya kwa glycemic.Mwanjira yake yapamwamba, sizitanthauza kuti kukanidwa kwa mowa, zipatso komanso kutsatira mfundo. Chilichonse ndichopepuka apa: tidayang'ana patebulopo ndi GI ndikuwona mzere wazinthu zomwe zidagwiritsidwa ntchito koma zotsalira.

Njira yolumikizira zakudya yochokera ku GI

Choyamba timafotokozera kuti glycemic index (GI) ndi chiyani. Uwu ndiye mulingo wa momwe magazi a m'magazi amakwera atatha kudya zomwe zimakhala ndi chakudya.

Kwa iwo omwe akufuna kuchepa thupi popanda kutsatira zakudya zolimba, pali nkhani yabwino. Mutha kugula buledi, koma kokha ndi chinangwa, komanso, nthawi zina mumakonda kusangalala ndi chokoleti. Tangoganizirani: izi zidzachepetsa thupi!

Kodi ndizovuta kukhulupirira? Zakudya zofananazi zakhala zikuwoneka kunja kwina komwe zimalola kugwiritsa ntchito malonda okhala ndi index yotsika ya glycemic. Pamenepo akuwonetsedwa ndi chizindikiro - "GI Low".

Ndikukonzekera kuti mofulumira kutulutsidwa kwa shuga m'magazi, ndipamwamba kwambiri ya GI ya zinthu zomwe zadyedwa. Mapeto ake adapangidwa ndi dotolo waku Canada, David Jackins, akuwerenga mndandanda wa anthu omwe ali ndi matenda ashuga.

Adanenanso kuti atatenga zakudya zamagulu ena, glucose amaponyedwa m'magazi, pomwe ena amawonongeka pang'ono, kotero kuti shuga sawonjezeka mwachangu.

Chifukwa chiyani tikufunika kudziwa

Mukudziwa bwanji za shuga kwa iwo omwe akuchepetsa thupi, mumafunsa? Ndipo kenako, kuti mukhale wodziwa: zomwe zimakhudzidwa ndi chizindikiro cha shuga m'thupi.

Miyezi ya shuga ikachuluka, kapamba amayamba kupanga insulin - timadzi tomwe timayambitsa shuga.

Ndipo ngati pali shuga wambiri, ndiye kuti thupi lilibe nthawi yoti liwonongeke lonse, ndipo limalowa m'mafuta!

Kuphatikiza apo, chifukwa cha kuchuluka kwa glucose, kapamba amayenera kulimbikira kuti aphatikize ndi insulini yambiri kuti achulukane shuga.

Zotsatira zake, shuga, omwe amawonjezeka kwambiri m'magazi, amachepetsa kwambiri, ndipo munthu amakhalanso ndi njala. Thupi limayamba kufunafuna gawo lochulukirapo lamphamvu, kutumiza chizindikiro chokhudza njala ku ubongo.

Mitundu iwiri ya chakudya

Kupatula pamenepa, kukambirana za "pang'onopang'ono" ndi "kuthamanga" mafuta kunabwera pakati pa anthu.

Zakudya za GI zapamwamba zimaphatikizapo masikono, buledi woyera, mbatata, mpunga wopukutidwa, ndi zakumwa zoopsa. Adzakhala ndi mwayi wochepetsa chidwi chake kwa kanthawi kochepa, kenako thupi lidzapemphanso chakudya.

Ndipo zinthu zina, monga chinangwa cha chinangwa, mpunga wamtchire, kabichi zimatha kukhutitsa thupi kwa nthawi yayitali.

Dietitian Montignac adalemba kuti anthu omwe m'mawa adaphika zakudya zapamwamba-GI amadya zakudya zambiri (770 kcal) pachakudya chamasana poyerekeza ndi omwe amadya zakudya zotsika kwambiri za GI.

Katswiri wazakudya Irina Lizun pamwambowu adanena malingaliro akuti kuganizira za GI ndi lingaliro lolondola, muyenera kungosiyiratu timibulu totsekemera ndi ma muffin. Zowona, musaiwale kuti kuwonjezera pa chakudya chamagulu, munthu amafunika mapuloteni, mavitamini, fiber. Ndipo munthu aliyense amafunikira aliyense payekhapayekha.

Samasamala za anthu omwe amasankha zakudya zotsika za GI. Koma kumanga dongosolo lonse lamphamvu pa iwo sikofunika. Kuti mukhale ochepa, muyenera kuganizira kuti thupi limafunikira michere yonse. Musaiwale za zolimbitsa thupi zolimbitsa thupi.

Zithunzi patebulo

Malingaliro athu okhathamira “othamanga” komanso “othamanga” samagwirizana ndi zenizeni.

Mwachitsanzo, kaloti owiritsa ndi palitali ndi ma bun ndi uchi, ndipo 70% chokoleti chakuda chitha kuyikidwa pamtengo ndi mphesa ndi plums.

Ngakhale tebulo lapadera lomwe limafotokozera mndandanda wazogulitsa sizimawonetsa ziwerengero nthawi zonse.

Chizindikiro ichi chimayendetsedwa ndi zinthu zambiri.

Zomwe Zimakhudza Index Index

Kuchitapo kanthu. Zitali zokhazokha zomwe zimaphikidwa, kukwera kwake kwa Index kumakhala, mwachitsanzo, ma oat, ophika m'madzi otentha, ndizothandiza kwambiri kuposa oatmeal wophika kale.

KutenthaKuchokera ku chakudya chotentha, chakudya chopatsa mphamvu ndi wowuma zimayamwa mwachangu kuposa mbale zomwe zimakhala ndi kutentha pang'ono. Mwachitsanzo, mbatata zotentha zimakhala ndi Index yapamwamba kuposa zonenepa.

Kapangidwe ndi kupezeka kwa zinthu za ballast. Mbali yophika ya mpunga woponderezedwa imawonjezera shuga m'magazi mofulumira kuposa mbale yophika mbali iliyonse yophika. Ngakhale apulo yomwe peel yake imasunthika imalumpha mwamphamvu glucose, mosiyana ndi apulo yomwe ili ndi peel.

Pamodzi kapena padera. Ndipo chidziwitso cha shuga ndi chiyani mutatha kudya zopangidwa zingapo? Ndikosatheka kuwerengetsa powonjezera ndi magawikidwe. Ngati mutayambitsa chakudyacho pogwiritsa ntchito mtengo wocheperako, ndiye kuti wotsatira yemwe ali ndi GI yayikulu azichita mwachangu.

Ndipo ngati muyamba kudya mosiyana, ndiye, ngakhale kukhalapo kwa fiber, shuga imadzuka kwambiri.

Mapuloteni ndi mafuta amathandizanso kupanga shuga. Modabwitsa, nyama ndi nsomba ndizochepa, popeza lipids ndi mapuloteni amazengereza kupanga shuga.

Chodabwitsa kwambiri ndi chitsanzo cha ayisikilimu. Zakudya zonona za ayisikilimu zimapereka shuga m'magazi kuposa mkaka.

Chifukwa chake zakudya zimapindula

Ndi chidziwitso chochepa cha GI, mutha kupanga zakudya zabwino. Inu, mwina, mwazindikira kuti kupanga menyu poganizira zopatsa mphamvu zamagulu, simunakwaniritse kuchepa thupi!

Zina zonse zili mu GI! Ngakhale zakudya zamafuta ochepa, shuga amakwera kwambiri, ndipo mafuta sasiya "mafuta ake".

Koma ngati mumangosamala ndi zisonyezo za Index, ndiye kuti mutha kukulitsa kuchuluka kwa mapuloteni ndi mafuta, zomwe zikutanthauza kuti pali ngozi yakulemera kwambiri.

Kuti zakudya zomwe zimapezeka m'makalasi ndizothandiza, muyenera kutsatira mfundo zina.

Maupangiri Akapangidwe Kudya

Pangani zakudya zanu kuchokera kuzakudya zotsika mtengo, kuphatikizapo mkate wokhala ndi zowonjezera za mpunga, mpunga wamtchire, tomato, masamba onse obiriwira, zipatso, bowa, ndi nyemba.

Osapatula zakudya zamapuloteni muzakudya: ng'ombe yokhala ndi mafuta ochepa, nsomba, nkhuku, tchizi chamafuta ochepa, mankhwala amkaka. Koposa zonse, musawapange kukhala otchuka.

Samalani zakudya zamafuta kwambiri monga soseji, pizza, ndi chokoleti. Chosangalatsa kwambiri: ali ndi GI yotsika, koma sangathe kudyedwa tsiku lililonse, ndizotheka paphwando lalikulu lokha.

Kumbukirani kuti maungu ophika, kaloti, beets amakhala ndi Index yapamwamba. Ngakhale izi, aphatikizeni muzakudya zanu, popeza zili ndi zinthu zambiri zothandiza.

Chinthu chachikulu ndikuwaphatikiza ndi zinthu zomwe zimakhala ndi GI yotsika, ndiye kuti shuga ya glucose imakwera pang'onopang'ono.

Sankhani masamba a masamba kapena apulo osamwetsa zakudya, koma osakhala ndi chokoleti, kuti musayese mphamvu zanu zonse. Mukafuna maswiti, dzipatseni ku chokoleti chakuda chokhala ndi cocoa yayikulu.

Yesani kugawa chakudya chanu kasanu kapena kasanu ndi kamodzi patsiku kuti chakudya chachikulu 3 chikhale chambiri: kadzutsa, chakudya chamadzulo, chakudya chamadzulo. Ndipo zokhwasula-khosi, chakudya chamasana ndi chakudya chimodzi masana ziyenera kukhala zopepuka. Chakudya chomaliza - 2, kapena 3 bwino asanagone.

Ndi ntchito yayikulu - kuchepa thupi, zakudyazo zigawika magawo awiri.

Choyamba: kuwonda. Muyenera kusiya mbale zokhala ndi GI yayitali, ndipo ndi pafupifupi - yambitsani zoletsa. Pewani mtedza, chokoleti, mbatata yokazinga, chiwindi, makeke. Nthawi imodzi muyenera kugwiritsa ntchito zosaposa 250 kapena 300 magalamu.

Zakudya zokhala ndi index yotsika ya glycemic ndizofunikira kwa odwala matenda a shuga a shuga, matenda amtima, matenda a gallbladder ndi kapamba, ndipo mwachilengedwe, kunenepa kwambiri.

Kukula msanga kwa shuga m'magazi (mukamadya zakudya zokhala ndi index yayikulu ya glycemic) kumatumiza chizindikiro champhamvu kuma cell a pancreatic to -chulukane ndikupanga insulin. Maola angapo otsatira, kuchuluka kwa insulini kungayambitse kuchepa kwambiri kwa shuga m'magazi (hypoglycemia).Mosiyana ndi izi, zakudya zokhala ndi index yotsika ya glycemic zimapangitsa kuchepa pang'ono komanso pang'ono kwa shuga m'magazi.

M'malo azakudya zapadziko lonse, ma carbohydrate okhala ndi index yotsika ya glycemic amathanso kukhala ndi glycemic (kapena zakudya). Chizindikirochi chimawerengedwa ndikuchulukitsa index ya glycemic ya chakudya chomwedwa m'magalamu ndikugawa zotsatira zake ndi 100. Mwachitsanzo, index ya glycemic ya mavwende ndi 69, ndipo glycemic katundu wa gawo wamba ndi magawo 4 okha, chivwende ndi 92 ndi 4, motero, maungu ndi 75 ndi 3, chinanazi - 59 ndi 7.

Kuphatikiza apo, malinga ndi akatswiri azakudya za ku Australia Associated Healthy Eating, kuwonjezera pa mndandanda wazakudya za glycemic ndi glycemic pazakudya zina, ndikofunikira kuganizira zamagulu awo ndipo, monga, zopatsa mphamvu.

Chifukwa chake, vwende imakhala ndi michere yambiri, kuphatikizapo mavitamini A ndi C, potaziyamu ndi fiber. Watermelon ali ndi ma antioxidants ambiri, ali ndi mavitamini A ndi C, okhala ndi lycopene, omwe ndi abwino kwa mtima. Zakudya zochepa za glycemic index zingaphatikizepo dzungu chifukwa cha kuchuluka kwake kwa glycemic. Chomera ichi, chomwe mumatha kuphika mbale zambiri, ndi gwero labwino la mavitamini A ndi C, komanso fiber. Ponena za chinanazi, tiyenera kukumbukira kuti lili ndi bromelain, yomwe imatha kuteteza matenda a m'mimba.

Zakudya zamagulu ochepa kwambiri za glycemic index zidapangidwa ndi Michel Montignac zaka makumi atatu zapitazo. Ikawonedwa, ndikofunikira kudya ma carbohydrate okhala ndi index yotsika ya glycemic (onani tebulo), komanso nyama yopanda mphamvu, nkhuku komanso nsomba. Komabe, siziyenera kudyedwa pamodzi ndi zogulitsa zomwe zimakhala ndi GI pamwambapa 25. Batala liyenera kusinthidwa ndi mafuta a masamba, zinthu zamkaka ziyenera kusankhidwa ndi mafuta ochepa.

Makonda Otsika a Glycemic Index

Makonda okhala ndi index yotsika ya glycemic amangokhala oyeneranso. Chifukwa chake, pakudya cham'mawa mumatha kudya tchizi tchizi ndi kirimu wowawasa (100-120 g), kagawo ka mkate wa chinangwa ndi kachidutswa kakang'ono ka tchizi, ndi kapu ya khofi. Kapena m'malo tchizi tchizi, konzekerani omelet kuchokera mazira awiri.

Pa kadzutsa chachiwiri - gawo la yogati (lokoma - osapitirira 70 g, yopanda kutulutsa - mpaka 250 g).

Chakudya chamasana chimatha kukhala ndi borscht, masamba kapena supu ya mtola (200 ml), kabichi ya nyama yophika kabichi kapena mphika wophika ndi bowa komanso compote wosavomerezeka.

Zipatso ndizabwino kwambiri tiyi wamasana. Ndipo pachakudya chamadzulo, pamatha kukhala ndi masamba osakanizidwa ndi nsomba zam'nyanja kapena masoseji okhala ndi saladi wa kabichi watsopano ndi kaloti.

Timayika mndandanda wina wokhala ndi mndandanda wotsika wa glycemic: omelet (49), msuzi wa lentil (42), pasitala yophika al dente pasitala ndi spaghetti (40), nyemba zophika (40), biringanya wa cplar (40), cocoa wokhala ndi mkaka wopanda shuga (40), saladi wa karoti wosaphika (35), kolifulawa wokongoletsedwa (35), masamba a borscht (30), msuzi wamasamba (30), msuzi wachikasu wosenda (22), saladi wokhala ndi anyezi wobiriwira (15), sauerkraut ( 15), katsabola wophika wa masamba (15), nkhaka yatsopano, phwetekere ndi saladi wa tsabola (15), bowa wophika (15), saladi yoyera kabichi yoyera (10).

Kuku ndi bowa

Kuti mukonze izi, muyenera ma fillets awiri a nkhuku ndi zidutswa 5 za champignon yaiwisi ndi anyezi mmodzi yaying'ono, supuni ziwiri za mafuta oyendera mpendadzuwa, mchere ndi tsabola - kulawa.

Fillet ya nkhuku imaduladula pakati-kakulidwe, bowa amapendedwa ndikuidula m'miyeso yopyapyala yosenda, anyezi ndi odulidwa.

Mafuta amathiridwa mu poto wamoto ndipo nkhuku ndi anyezi zimayikidwa, yokazinga pang'ono. Kenako bowa amawonjezeredwa, mchere, tsabola. Pakatha pafupifupi mphindi zisanu, pafupifupi 100 ml ya madzi otentha amathiridwa mu poto, poto imakutidwa ndi chivindikiro. Mbaleyi amathandizira nayo mphindi pafupifupi 15. Izi zitha kutha kusintha ndikudwala mu uvuni - kwa mphindi 20-25 pa kutentha kwa + 180 ° C.

Kwa nkhuku zoterezi ndibwino kukongoletsa saladi wamatchi ndi tomato kapena kolumikizira yokazinga.

Nyemba zaku America

Kuti mukonze izi, mumafunikira 500 g nyemba zoyera, 200 g ya ng'ombe yochepa yamafuta, anyezi 2 sing'anga, supuni ya cloves ndi ufa wa mpiru, 1 tbsp. supuni ya shuga bulauni, theka la supuni ya tsabola wakuda, mchere kuti mulawe.

Nyemba zimanyowa usiku (m'madzi ozizira). Nyemba zophika mumphika m'madzi amchere kwa mphindi 25 ndikutsitsiridwa. Nyama yodulidwa imasakanizidwa ndi anyezi, zonunkhira ndikuyika mu poto ndi chivindikiro cholimba, nyemba zimatumizidwa kumeneko, malita a 0,5 amatsanuliridwa (kotero kuti zomwe zili mkati mwake ndizokuta ndi madzi). Potoyo imatsekedwa ndi chivindikiro ndikuyika mu uvuni, kutenthedwa mpaka + 175 ° C. Ntchito yophikayi imatenga maola 2-2,5, pomwe pamafunika kuonetsetsa kuti nyemba zimakutidwa ndimadzimadzi, ndikuwonjezera madzi ngati pakufunika.

Mbale yodziwika ku Mexico yokhala ndi index yotsika ya glycemic - chili con carne - imakonzedwa molingana ndi mfundo yomweyo. Nyemba zokha ndizoyenera kuzilandira zofiira, ndipo m'malo mwa ma cloves ndi ufa wa mpiru, ikani tsabola wofiyira, adyo ndi phwetekere (kapena phala la phwetekere).

Glycemic Gainer

Gainers (kupeza) ndi masewera olimbitsa thupi, omwe ndi osakanikirana kwambiri wama calorie osakanikirana ndi mapuloteni a soya, Whey concentrate ndi casein). Kuwongolera metabolism, mavitamini, kufufuza zinthu, amino acid (leucine, isoleucine, valine, etc.) amawonjezeredwa pazosakaniza izi.

Cholinga cha opeza ndikuthandizira kumanga minofu. Malinga ndi omwe amapanga izi zophatikiza ndi zakudyazi, omwe amapeza kulemera kwamakono ali ndi ma carbohydrate okhala ndi index yotsika ya glycemic, yomwe ndi yabwino kwambiri kwa osewera omwe amakonda kulemera mwachangu.

Wopeza wokhala ndi chisonyezo chotsika cha glycemic ayenera kukhala ndi maltodextrin pang'ono kapena dextrinmaltose momwe angathere, chifukwa izi ndizophatikiza zovuta zomanga thupi zokhala ndi unyolo wautali komanso index yayikulu kwambiri ya glycemic.

Zogulitsa zomwe zimakhala ndi otsika glycemic index zimapereka gawo yaying'ono komanso losalala la shuga kulowa m'magazi. Zimapereka chiyani? Choyamba, shuga wocheperako amafunika kugwiritsa ntchito glucose kuchokera muzakudyazi. Ndipo kachiwiri, pakudya zakudya zokhala ndi index yotsika ya glycemic, kusungidwa kwamafuta kungapewedwe.

Kodi zakudya zotsika za glycemic ndi chiyani

Zomwe zimadyera ndizodalira kuchuluka kwa thupi la munthu pa mndandanda wazakudya zomwe amadya. Pankhani yakuchepetsa thupi, njira yodyetsera zakudya ngati imeneyi yasintha, chifukwa chifukwa chake ndikosavuta kuchepetsa thupi, ndipo zotsatirapo zake zimakhala kwakanthawi. Kuwona malamulo onse azakudya pa index ya glycemic, simudzagwa, chifukwa mfundo yayikulu njirayi ndiyo kuchepetsa thupi popanda njala.

Mfundo zachikhalidwe

M'malo mwake, zakudya za Montignac ndizakudya zoyenera. Poona dongosolo lotere, muyenera kusankha zakudya zomwe zingathe kudya, chifukwa cha momwe zimapangidwira kagayidwe kachakudya: izi zimalepheretsa matenda ashuga, kunenepa kwambiri komanso mitundu yosiyanasiyana yamatenda a mtima ndi mtima. Muyenera kuchepetsa kulemera molondola - osati kufa ndi njala, koma kuwerengera GI ya zinthu. Pakuchepetsa thupi, chizindikiro ichi chizikhala chotsika. Malinga ndi izi, wolemba adapanga tebulo, ndikugawa zinthuzo mogwirizana ndi mtengo wawo wa glycemic index. Miyezo yotsatirayi imatengedwa ngati maziko:

• otsika kwambiri - mpaka 55,
• wapakati - 56-69,
• mkulu - kuchokera 70.

Popeza kulemera koyambirira, mayunitsi 60-180 amalimbikitsidwa patsiku kuti achepetse thupi. Kuphatikiza pa njirayi

zimaphatikizapo kukhazikitsa malamulo angapo osavuta:

• Imwani madzi okwanira malita awiri patsiku,
• kutsatira zakudya zopatsa thanzi, kugawa chakudya m'malo ambiri. Kupuma pakati pawo sikuyenera kupitirira maola atatu,
• santhula phindu lazakudya - osaphatikiza mafuta ndi chakudya.

Glycemic Index of Slimming Products

Gome lapadera momwe mndandanda wamatumbo a glycemic amasonyezedwira unapangidwa kuti mukhale ndi lingaliro la momwe mavitamini obwera mofulumira amaphatikizira shuga m'zakudya zilizonse. Izi ndizofunikira kwa anthu omwe amakonda zakudya zabwino komanso kwa iwo omwe ali ndi matenda a shuga ndipo akufuna kuchepetsa thupi.

Katundu Wotsika wa GI

Zinthu zomwe zili mgululi zimatha kupondereza kumverera kwa nthawi yayitali, chifukwa zikalowa thupi, michere yawo yovuta imakamweka kwakatundu ndikugaya chakudya ndipo imapangitsa kuchuluka kwa shuga. Zakudya zamagulu ochepa zamatumbo zimaphatikizapo:

Oyster, msuzi wa soya, shrimp, mussels, nsomba

Bowa, walnuts, hazelnuts ndi pine mtedza, amondi ndi mtedza, pistachios ndi hazelnuts, broccoli, zukini, nkhaka. Nyemba zobiriwira, ginger, tsabola wofiyira. Sauerkraut, Brussels zikumera, kolifulawa, kabichi yoyera, sipinachi, rhubarb, udzu winawake. Black currants, letesi, katsabola, radish, azitona, anyezi.

Cocoa, mandimu, chitumbuwa, biringanya, yogati popanda kununkhira, chokoleti chowawa, artichoke.

Nandolo, nyemba, balere. Masamba, mabulosi akuda, sitiroberi, rasipiberi, ma currants ofiira, yamatcheri, mabulosi abulu, jamu.

Chimandarini, pomelo, zipatso za mphesa, mapeyala, zipatso zachikondi, ma apricots owuma. Beets, adyo, mphodza, kaloti, marmalade, mkaka, pomelo, tomato.

Quince, apricot, lalanje, makangaza, nectarine, apulo, pichesi, sesame, mbewu za poppy, yogati. Yisiti, mpiru, mpendadzuwa, nandolo wobiriwira kapena zamzitini, chimanga, muzu wa udzu winawake, madzi a phwetekere. Maaplamu, ayisikilimu wowawasa, nyemba zakuda kapena zofiira, buledi wa tirigu wathunthu kapena buledi wa tirigu wamphika

Zinthu Zamtundu wa Glycemic

Mukadutsa gawo lachiwiri la zakudya za hypoglycemic, mutha kugwiritsa ntchito:

Wheag ufa wa spaghetti, nyemba zouma, oatmeal, buckwheat, msuzi wa karoti, chicory.

Kupanikizana, nkhanu, mkate, mphesa, nthochi, vermicelli, kokonati, madzi a mphesa.

Mango, kiwi, chinanazi, Persimmon, lalanje, apulosi ndi madzi a mabulosi abulu, kupanikizana ndi kupanikizana, nkhuyu. Pasitala wolimba, timitengo ta nkhanu, granola, mpunga wa bulauni, peyala yamtchire.

Ketchup, mpiru, sushi ndi masikono, madzi a mphesa, chimanga chamzitini.

Cocoa wokhala ndi shuga, ayisikilimu, mayonesi wa mafakitale, lasagna, pizza ndi tchizi ndi tomato, zikondamoyo za tirigu, mpunga wazitali wa tirigu. Vwende, papaya, oatmeal okonzeka.

Rye mkate, yisiti bulauni mkate, pasitala ndi tchizi, yophika mbatata mu yunifolomu, zamzitini zamzitini, beets owiritsa. Kupanikizana, zoumba, mapulo manyumwa, sorbet, granola ndi shuga, marmalade.

Zakudya za Hypoglycemic

Zakudya zozikidwa pa glycemic index yazakudya ndizabwino kwa anthu onenepa kwambiri. Chofunika chakudyacho:

1. Kupatula kumeneko ndiko kuchepa kwamphamvu kwa shuga m'magazi, chifukwa ichi ndi chifukwa chachikulu chanjala yabodza chifukwa choti thupi limayamba kusungidwa m'matumbo am'mimba ndikutupa mafuta omwe amapezeka kuchokera ku chakudya chochepa cha zakudya zomwe mumadya.
2. Kusintha zakudya zopatsa mphamvu ndi zovuta, kotero shuga sidzadumpha kuposa momwe zimakhalira.
3. Kupanga menyu, zomwe zikuluzikulu zomwe ndi zovuta kuzimeza - zimayamwa pang'onopang'ono ndikukhutitsa thupi kwa nthawi yayitali.

Zosintha zachitsanzo

Kuti muwonetsetse kuti zakudya za glycemic zitha kusungidwa, ingoyang'anani mndandanda wazitsanzo za sabata, zomwe zingatengedwe ngati maziko kuti mupange zakudya zanu. Ndizosiyanasiyana, zothandiza komanso zokhutiritsa.

Zindikirani pazosankha zochepera:

• kadzutsa - 200 g
• nkhomaliro - 1 zipatso,
• nkhomaliro - 350 g
• tiyi wamadzulo - 150 g
• chakudya chamadzulo - 200 g.

Panthawi yopuma, mumatha kumwa zakumwa zamalamulo.

Tsopano mukudziwa chomwe chakudya chamagulu a glycemic mumalingaliro ake akale, komanso kusiyanasiyana kwake. Zomwe mungasankhe zili ndi inu.Koma mulimonsemo, musaiwale kuti kuchepa thupi kumatha kupezedwa munjira yokwanira: mwa kuyamwa ma calorie, ayenera kuwonongedwa.

Zakudya zambiri zimaphatikizapo chakudya. Akamwetsa, amadzaza shuga ndikuchita zingapo. Chifukwa cha izi, kuwonjezeka kwakanthawi kwa magazi ake kumachitika. Glycemic index (GI) imakuthandizani kuti mumvetsetse momwe chakudya chimapangidwira mwachangu m'magazi ndikupangitsa kudumpha koteroko.

Zambiri

GI yazinthu zonse ndi yofanana kuyerekezera ndi chizindikiro chomwecho cha shuga. Ali nawo ofanana ndi 100, ndipo pazinthu zina amakhala kuchokera 1 mpaka 100. Zakudya zonse zitha kugawidwa m'magulu atatu:

• Zakudya zochepa za GI (mpaka 55),
• malonda omwe ali ndi GI yapakati (kuyambira 56 mpaka 69),
• zakudya zapamwamba za GI (pamwambapa 70).

Zakudya za glycemic index za matenda ashuga zimakupatsani mwayi wowongolera kuchuluka kwa chakudya chamagulu omwe amadya komanso kuchuluka kwake kwa kusintha kwa glucose. Kuti mumvetsetse bwino menyu, muyenera kudziwa kuti GI yazogulitsa ndi yosinthika, osati yokhazikika. Chizindikiro ichi chimatengera zinthu izi:

• kutentha
• kapangidwe kazinthu
• kukula kwa zipatso kapena ndiwo zamasamba.

GI imathanso kuchepa kapena kuwonjezeka ndi kuphatikiza mitundu yosiyanasiyana ya chakudya (mwachitsanzo, mapuloteni nthawi zambiri amatsitsa kuchuluka kwa GI yazakudya zopatsa mphamvu zamagulu omwera). Kutsatira zakudya zamagulu a glycemic, wodwala matenda ashuga amatha kudya zakudya zambiri kuchokera kwa anthu wamba. Kuperewera kwa zinthu zosasunthika kumapangitsa kuti azitha kudziwa zovuta zolembedwa.

Zakudya zokhala ndi GI yotsika zimatenga nthawi yayitali kuti zigaye kuposa chakudya chokhala ndi kuchuluka kwapakatikati kapena kwapakatikati, kuti munthu asamve njala kwanthawi yayitali

Zakudya zomanga thupi komanso zosavuta

Zakudya zamagulu onse zimagawika muzosavuta (chimodzi ndi ziwiri) komanso zovuta (multicomponent). Pa mashuga osavuta, shuga, galactose, ndi fructose amapezeka muzakudya, ndipo zakudya zovuta zimayimiriridwa ndi wowuma, insulin, ndi glycogen. Mu shuga, kuchuluka kwa shuga wamagulu amodzi omwe amamwekedwa kuyenera kuchepetsedwa, ndikupatsa chidwi ndi zovuta za chakudya. Amakimbidwa kwa nthawi yayitali ndikuthyoledwa pang'onopang'ono, kotero sizimayambitsa kusinthasintha kwakukali pamlingo wa glucose m'magazi. Magulu okhala ndi zakudya zopindulitsa ngati izi amatha kukhala mbewu monga chimanga, ndiwo zamasamba komanso zakudya zonse zopangidwa ndi fiber.

Zakudya zamafuta osavuta zimachulukitsa shuga wamagazi, koma posakhalitsa mtengowu umatsikanso mwachangu, ndipo munthu amakhala ndi njala yayikulu. Amapezeka m'maswiti onse, zipatso zina ndi mikate yoyera. Chimodzi mwazinthu zotere nthawi zonse chimayenera kukhalapo kwa wodwala matenda ashuga chifukwa cha hypoglycemia, chifukwa chitha kuthandizira kuthetsa zizindikiro zosasangalatsa. Kuphatikiza apo, nthawi zina pamlingo wocheperako, thupi limafunikabe zamafuta ochepa, popeza kusakhalapo kwawo kumatha kuyambitsa kutopa, kugona komanso kusinthasintha. Ndibwino kuti odwala matenda ashuga azitenga kuchokera ku zipatso zomwe zili ndi GI wamba, osati kuchokera ku zakudya zowoneka bwino, zamafuta ndi shuga.

Mfundo yazakudya

Zakudya, zomwe zimakhazikitsidwa pakuwerengera GI, sizogwiritsidwa ntchito pokhapokha ngati pali matenda a shuga. Anthu omwe akufuna kuchepetsa thupi popanda kupsinjika thupi nthawi zambiri amapempha thandizo. Chakudyacho chimaphatikizapo magawo atatu:

• kulemera kwamtundu (pakadali pano zakudya zokhala ndi GI yotsika ndizomwe zimaloledwa kudya, zimatha pafupifupi milungu iwiri),
• Kuphatikiza cholinga chomwe mwakwaniritsa (kugwiritsa ntchito mbale zokhala ndi GI yotsika komanso yapakati ndikuloledwa, pakapita nthawi gawo limatenga masiku 10-14),
• kusamalira mawonekedwe (maziko a menyu ndizinthu zonse zomwe zili ndi GI yotsika komanso yapakatikati, koma nthawi zina zimakhala zotheka kuphatikiza mbale zopanda vuto zomwe zili ndi GI yayikulu).

Anthu omwe ali ndi matenda ashuga ayenera kusiya magawo awiri oyambawa, chifukwa kudya zakudya zamafuta ambiri omwe ali ndi matendawa ndizosafunikira kwenikweni.Ngati mukudwala matenda amtundu wa 1 nthawi zina izi ndizovomerezeka (ndi kusintha kwa mankhwala a insulini), ndiye kuti ndi matenda amtundu wa 2 ndikosayenera kudya malonda.

Mukamapanga menyu, munthu ayenera kuganizira za GI zokha, komanso zomwe zimapangidwira mu caloric, komanso kuchuluka kwa mapuloteni, mafuta ndi chakudya mmenemu.

Zakudya ndi index ya glycemic zimakuthandizani kuti muchotse mapaundi owonjezera osamenya thupi, lomwe limafooka chifukwa cha matenda ashuga

Kodi kukana ndi chiyani?

Ngati ndizotheka, ndibwino kukana chakudya chokha, chifukwa chili ndi GI yodula kwambiri, ndipo chifukwa cha matenda ashuga sizingabweretse zabwino. Nayi mndandanda wachitsanzo cha zinthu ngati izi:

• chakudya chofulumira, chakudya cholimbitsa thupi, zinthu zomalizidwa,
• ankasuta nyama
• chokoleti cha mkaka ndi maswiti,
• tchipisi, otayika,
• margarine
• mpunga oyera wopukutidwa
• makeke ndi makeke,
• mikate yoyera
• mbatata yokazinga.

Zakudya zamafuta sizimangokhala ndi GI yapamwamba, komanso zimapanga katundu wambiri pachiwindi ndi kapamba, zomwe zimatsogolera ku ma cholesterol plaque m'matumba. Zimawonjezera chiopsezo cha zovuta za matenda osokoneza bongo kuchokera kugaya dongosolo ndi mtima

Zakudya zopindulitsa

Zakudya za index za glycemic zimathandiza munthu wodwala matenda ashuga kuti azisamalira matendawa kuti azikhala bwino. Zotsatira zabwino za chakudya chamtunduwu:

• kuchuluka kwa kulemera kwa thupi (kuchotsa mapaundi owonjezera) ndi kupewa kunenepa kwambiri mtsogolo,
• kusowa kwamvuto wamtendere nthawi zonse, chifukwa chake, kutsika kwa kulakalaka zakudya zoletsedwa ndi chakudya "chofulumira",
• kukhala ndi shuga mu magazi, chifukwa cha kuchuluka kwa chakudya m'magazi,
• kutsika kwamphamvu yamafuta owoneka bwino m'thupi (ma depisits azungulira ziwalo zamkati),
• kumverera kwa kupepuka ndi mphamvu chifukwa cha chakudya chopatsa thanzi komanso chopatsa thanzi.

Musanasankhe zakudya zilizonse, muyenera kufunsa endocrinologist, kuti musavulaze thupi lanu. Dokotala atha kukuwuzani zina zobisika ndi zovuta zina zomwe zimakhudzana ndi machitidwe a wodwala ndi matenda ake. Chakudya cha wodwala chimayenera kudzaza thupi lake ndi mphamvu, osadzaza kwambiri kapamba, komanso popanda kuwonjezera chiwopsezo cha matenda ashuga.

Zinthu zomwe zili ndi ma carbohydrate sizokhala ndi zopatsa mphamvu zokha, komanso chidziwitso cha glycemic. Chizindikirochi chimakhudzanso kuchepa thupi komanso kuwonda. Chifukwa chake, mukamalemba zakudya zamagulu azakudya, ndiyofunika kuganizira mndandanda wazogulitsa.

Maphikidwe A Chakudya Chotsika cha Glycemic

Zakudya zomwe zimatha kupangidwa kuchokera kuzinthu zokhala ndi index yotsika ya glycemic, kamodzi m'mimba, sizipangitsa kuchuluka kwakukulu kwa shuga. Izi zikutanthauza kuti mutadya chakudyachi, thupi lanu lidzakhuta kwa nthawi yayitali ndipo simukufuna kukhala ndi zakudya zazakudya pakati pa chakudya. Onani maphikidwe ena a zakudya za hypoglycemic - nawo mutha kukwaniritsa zomwe mukufuna pakuchepetsa thupi.

• Kutumikirani pa chilichonse: 3 Anthu.
• Zopatsa mphamvu: 55 kcal.
• Cholinga: pa nkhomaliro.
• Cuisine: Russian.

Msuzi wa kabichi ndi kuwonjezera kwa fillet kapena nyama yopendekera pa fupa ndi imodzi mwa zakudya zabwino kwambiri komanso zopatsa thanzi zomwe zimaloledwa pa gawo lililonse la zakudya za hypoglycemic. Mndandanda wa zosakaniza zoyambirira umaphatikizapo masamba omwe amalimbikitsidwa kuti azigwiritsidwa ntchito mwatsopano, koma ngakhale atachira kutentha GI yawo siyikhala yopitilira muyeso ngakhale poyambira.

• phwetekere - 1 pc.,
• tsabola wofiyira - 1 pc.,
• mbatata - 2 ma PC.,
• anyezi - 1 pc.,
• kabichi - mitu 0,25,
• kaloti - 1 pc.,
• nyama yotsamira - 300 g
• masamba a Bay, zonunkhira, mchere, zitsamba - kulawa.

1. Wiritsani nyamayi mwakuika chidutswa m'madzi ozizira.
2. Dulani phwetekere, kaloti, tsabola ndi anyezi, mwachangu pang'ono, kutsanulira mafuta pang'ono zamasamba mu poto.
3. Kuwaza kabichi pang'ono.
4. Mbatata za peel, pangani ma cubes.
5. Onjezani kabichi ku msuzi wokonzekela nyama, mutatha mphindi 10. onjezani mbatata. Mukawiritsa zosakaniza kwa mphindi 10, tumizani masamba otsalazo.
6. Siyani msuzi wa kabichi pamoto kwa mphindi 10, onjezerani zokometsera ndi mchere. Imitsani moto pakatha mphindi.

Kabichi yofinya

• Nthawi yophika: mphindi 35.
• Kutumikirani Pa Chonse: 5 Persons.
• Zakudya za kalori: 40 kcal.
• Cholinga: pa nkhomaliro.
• Cuisine: Russian.
• Zovuta zakukonzekera: zosavuta.

Zakudya za index za glycemic zimathandizira aliyense kukwaniritsa zotsatira zomwe akufunika kuti muchepetse kunenepa, chifukwa mbale zimatha kukonzedwa mosiyanasiyana: kunenepa, kuphika kapena kuwotcha. Yesani kupanga kabichi, masamba omwe ali pamndandanda wotsika-GI. Kabichi wokhazika ndi chakudya amafunika kuphika popanda kuwonjezera mafuta. M'malo mwake, mutha kugwiritsa ntchito msuzi wamasamba kapena nyama.

• anyezi - 1 pc.,
• ma cloves - 1 pc.,
• kabichi - 1 kg,
• msuzi - 2 tbsp.,
• phwetekere puree - 2 tbsp. l.,
• masamba a Bay, peppercorns, mchere - kulawa.

1. Kuwaza kabichi pang'ono, ndikuyika kolifulawa. Ikani mphodza, msuzi.
2. Mwachangu anyezi osankhidwa, osakanizidwa ndi phwetekere.
3. Kwa kabichi yofewa yikani anyezi okonzeka, zonunkhira.
4. Chotsani mphindi zonse. 10, kuphimba ndikulola mbale kuyimirira kwakanthawi.

Saladi ya Chicken ndi Avocado

• Nthawi yophika: mphindi 50.
• Kutumikirani Pa Chonse: 2 Anthu.
• Zopatsa mphamvu: 65 kcal.
• Kumalo: pa chakudya chamadzulo.
• Cuisine: Russian.
• Zovuta zakukonzekera: zosavuta.

Anthu ambiri amakonda zakudya zama hypoglycemic, chifukwa apa menyu ukhoza kukhala chilichonse, chinthu chachikulu ndichakuti mbale zimakhala ndi zinthu zomwe zili ndi chisonyezo chotsika kapena chapakati. Kuwona dongosolo la zakudya lotere, simudzafa ndi njala, ndipo chakudya chanu chidzakhuta ndi zomwe mumakonda. Sinthani menyu wazakudya ndi saladi wopepuka komanso wokoma ndi nkhuku, avocado ndi nkhaka.

• nkhaka - 2 ma PC.,
• adyo - 2 cloves,
• msuzi wa soya - 6 tbsp. l.,
• nthangala za sesame, anyezi wobiriwira kuti mulawe,
• mazira - 3 ma PC.,
• avocado - 1 pc.,
• mpiru - 1 tsp.,
• chifuwa cha nkhuku - 1 pc.

1. Wiritsani chifuwa cha nkhuku, gawani mafinya.
2. Wiritsani mazira, kudula mu cubes.
3. Kuwaza nkhaka kukhala zigawo zoonda.
4. Pukuta avocados mumtundu wawung'ono.
5. Sakanizani zinthu zomwe zakonzedwa mumbale.
6. Konzekerani kuvala: kusakaniza mpiru ndi msuzi wa soya, adyo wosankhidwa ndi nthenga za anyezi. Thirani kusakaniza mu saladi, kuwaza onse ndi nthangala za sesame.

Kanema: Chakudya cha glycemic

Menyu yomwe tikambirane lero imagwiritsidwa ntchito kuwongolera zomwe zili ndi shuga m'magazi a seramu.

Zimatanthawuza kuletsa kwakukulu kugwiritsa ntchito zakudya, zomwe zili ndi mitengo yayitali kwambiri.

Mndandanda wamndandanda wotsika wa glycemic wamlungu ndi umodzi wophweka kwambiri komanso wofunikira kwambiri. Ndi ichi, mutha kunena kuti kunenepa kwambiri. Kuti tichite izi, ndikokwanira kungoyambitsa zoletsa zina mu zakudya zanu zokhudzana ndi zakudya zomwe zili ndi GI yayikulu.

Chinsinsi cha chakudya chotere ndi motere: ndikofunikira m'malo mwake, popeza zakale zimatengedwa mwachangu ndikusintha kukhala mafuta. Kuphatikiza apo, monga chotulukapo, pali kuwonjezeka kwa ndende yamagazi. Zotsatira zake, dontho mu mulingo wake limadziwika pang'ono, zomwe zimatsogolera pakudya yosalamulirika.

Koma pokhudzana ndi zophatikiza zovuta zam'mafuta, mfundo za ntchito yawo ndizosiyana pang'ono: zimatengeka pang'onopang'ono, zimakhutiritsa thupi kwa nthawi yayitali ndipo sizipangitsa kusinthasintha kwa shuga. Ndi chifukwa cha izi kuti chitsanzo ichi cha zakudya zidapangidwa kwa anthu omwe ali ndi vuto la endocrine. Chifukwa chake, maphikidwe a mbale omwe amakhala ndi index yotsika ya glycemic komanso otsika kalori amatchuka kwambiri pakati pa odwala matenda ashuga komanso omwe akufuna kuchepetsa thupi.

Pulofesa David Jenkins adaphunzira kwa nthawi yayitali momwe zakudya zopatsa mphamvu zamakompyuta zimakhudza thupi la odwala matenda ashuga.

Monga momwe zidakhalira, osati zokoma zokha, komanso zakudya zomwe zimakhala ndi wowuma (mpunga woyera, masikono, mbatata) zimakulitsa kuchuluka kwa shuga m'magazi.

Pambuyo pake, adawonetsa zofunikira za glycemic indices zamagulu osiyanasiyana a zakudya, zomwe zidapangitsa kufufuza kwatsopano. Monga mukudziwa, glycemic index (mtengo wa GI) imawonetsa kuchuluka kwa kunyamula kwa michere kumachitika, komanso momwe kuchuluka kwa shuga kumasinthidwira mukamwa kapena chinthu china.

Chakudya chofulumira chimasinthidwa kukhala glucose, chomwe chimakweza GI yake. Muli chinthuchi, ndi wofanana ndi 100. Ndiwambiri kwambiri mu ufa (pafupifupi 70), wowuma komanso zakudya zotsekemera. Koma zotsika kwambiri pazipatso zina komanso zosakhuthala.

Ngati GI ndi 70, ndiye kuti kuchuluka kwa glucose komanso mahomoni a kapamba (insulin) amapezeka m'magazi a anthu.

Cholinga chachikulu cha izi ndi izi: Amatha kumutumiza kuti akachite masewera olimbitsa thupi (ngati wodwalayo akuchita masewera olimbitsa thupi ndipo akufunika mafuta) kapena asinthe kukhala mafuta (ngati wodwalayo amagwira ntchito muofesiyo ndipo amakhala moyo wongokhala).

Zotsatira zachiwiri sizikhala ndi nthawi zosangalatsa. Choyamba, munthu amayamba kulemera kwambiri, ndiye kuti kutopa kumadziwika, ndipo, chifukwa chake, kumakwiya, pang'onopang'ono thupi limasiya "kuzindikira" glucose komanso "kumvera" insulin.

Pambuyo pake, wodwalayo amakumana ndi zovuta zina za matenda ashuga. Chifukwa chake, kuchuluka kwambiri kwa pancreatic hormone ndi glucose m'magazi kumayamba kuvulaza ziwalo zonse zamkati.

Ngati timalankhula za chinthu chotere monga zakudya ndi index ya glycemic, mndandanda wamlungu umapangidwa pogwiritsa ntchito gome la zinthu za GI.

Maphikidwe oyenera a mbale okhala ndi index yotsika ya glycemic pakuchepetsa thupi pamenyu amathandizira kuchotsa mapaundi owonjezera, kupewa komanso kuchiritsa matenda ashuga.

Monga mukudziwa, mphamvu yofunikira imafalikira mofulumira kudzera m'thupi chifukwa cha chakudya chomwe chili ndi GI yayikulu. Chifukwa cha CHIKWANGWANI, kunyamula zinthu zomwe zimakhala ndi GI yochepa kapena zero GI kumachitika pang'onopang'ono.

Mukamadya zakudya zomwe zimakhala ndi chiwopsezo chachikulu cha glycemic index, muyenera kudziwa kuti izi zingayambitse kuchepa kwa metabolism, zomwe zingayambitse kuchuluka kwa shuga m'magazi. Nthawi yomweyo, munthu amakhala ndi vuto la njala komanso amakhala wokhumudwa. Thupi limayamba kudziunjikira mafuta, omwe amawaika pakhungu, potero limapanga malo ovuta.

Zomwe zili ndi zabwino zakuchepera thupi pa GI

Chinsinsi cha chakudya chokhala ndi index yotsika ya glycemic ndikusintha chakudya china chosavuta (chofulumira) chamoto ndi chovuta (chofulumira). Pankhaniyi, menyu amapangidwa ndi zakudya zama calorie otsika, zomwe zimawonetsetsa kuti mphamvu zochepa zimagwiritsidwa ntchito kuposa zomwe zimatulutsidwa, chifukwa chomwe amachepetsa thupi.

Njira iyi yochepetsera thupi imakhala ndi maubwino ofunika kuti muchepetse kunenepa, chifukwa chomwe zingapo zofunikira zimaperekedwa:

• maonekedwe aanjala samaloledwa, popeza zakudya zimapangidwa chifukwa cha zakudya zoyenera,
• ntchito yamoyo yonse ikukhazikitsidwa - kagayidwe kazinthu kakukula, mawonekedwe am'mimba akukhala bwino, ntchito za ziwalo zamkati zikukonzanso, zomwe zimapangitsa kugwiritsa ntchito dongosolo lotere kwa nthawi yayitali komanso ngakhale moyo wonse,
• chakudya chimapangidwa chomwe chimakhala choyenera ngakhale kwa azimayi oyembekezera komanso othinana, anthu omwe ali ndi matenda osachiritsika kapena oopsa.

Vuto lokhalo mukatsata zakudya pa index ya glycemic ndikofunikira kutsatira pafupipafupi tebulo. Koma popita nthawi, mutha kuzolowera kapena kukumbukira zizindikiro za GI pazogulitsa zazikulu. Tiyenera kukumbukira kuti ngakhale zakudya zabwino kwambiri zimakhala ndi zotsutsana.

Zoyipa ndi zotsutsana

• mavuto amisala
• kagayidwe kachakudya matenda
• matenda ashuga
• ofooka boma atadwala kwa nthawi yayitali kapena opaleshoni.

Komanso, zakudya sizili zoyenera kwa achinyamata pakutha msinkhu.

Zovuta zomwe zimachitika mwanjirayi ndikuti sizipereka mphamvu msanga - mutayesetsa kwambiri mwezi umodzi mutha kuthana osaposa 10 kg. Nthawi yomweyo, kuchepa thupi kumadalira thupi komanso kudya zakudya zolimbitsa thupi.

Mwambiri, zakudya zotsika kwambiri za glycemic zimawonedwa kuti ndizosavuta kutsatira, popeza zimangotengera kusiyidwa kwazinthu zina kuchokera muzakudya. Njira iyi yochepetsera thupi inayamba kupangidwa ndi Dr. Michel Montignac, yemwe ananena kuti munthu wonenepa ayenera kupeza chisangalalo pakudya, osati kumangokhala ndi njala. Unali njira ya Montignac komanso gome la GI lomwe adapanga lomwe lidakhala maziko otaya thupi pazakudya zochepa za glycemic.

Njira ya Montignac - timachepetsa thupi popanda njala

Njira yodyetsa zakudya ya zakudya zodziwika bwino zaku French, potengera kudalira kwa kulemera kwa thupi pa index ya glycemic ya zakudya zomwe zaswedwa, yasintha kwenikweni pankhani yakuchepetsa thupi. Chifukwa cha njira yosiyana kotheratu, imakulolani kuti muchepetse kunenepa komanso kwanthawi yayitali, pomwe zakudya zonse zolimba zomwe zimachepetsa zakudya ndizovuta kwambiri kulekerera chifukwa chokhala ndi njala nthawi zonse, ndipo mukamaliza maphunziro nthawi zambiri zimayambitsa kubwereranso thupi. Njira ya Montignac ilibe zophophonya zonsezi, popeza lamulo lake lalikulu ndikuchepetsa thupi popanda njala.

Malamulo a Dr. Montignac

Pulogalamuyi yodziyimira kulemera sangatchulidwe chakudya monga mwa chikhalidwe chake. Ndi chakudya chopatsa thanzi, chomwe chimatengera kusankha kwa zakudya zina, poganizira momwe zimayendera pochita ma metabolic omwe amateteza kunenepa kwambiri, matenda a shuga, matenda a mtima komanso mitsempha yamagazi.

Mfundo ya Montignac yothana ndi kunenepa kwambiri imachokera pa kuwerengera kwa glycemic indices zamagulu omwe adya. Wopatsa zakudya ku France akuti muyenera kuchepa thupi, osati kufa ndi njala, koma kusankha chakudya choyenera.

Mwanjira ina, kutsitsa GI, ndibwino kuti muchepetse kunenepa. Malinga ndi izi, wolemba njirayo adapanga tebulo lapadera, ndikugawa zinthuzo mogwirizana ndi chidziwitso cha glycemic.

Miyezo yotsatirayi ya GI idatengedwa ngati maziko:

• wotsika - mpaka 55,
• pafupifupi - 56-69
• mkulu - kuchokera 70.

Mlingo wa tsiku ndi tsiku wa kuchepetsa thupi uyenera kukhala magawo 60-180, kutengera kulemera koyambirira.

Kuphatikiza apo, muyenera kutsatira malamulo angapo osavuta:

• kumwa madzi okwanira malita awiri,
• osaphatikiza chakudya ndi mafuta,
• Idyani pafupipafupi kwa maola atatu.

Motsogozedwa ndi mfundozi, popanda choletsa chilichonse mu zopatsa mphamvu, Michel Montignac kwa miyezi itatu adataya 15 makilogalamu owonjezera pamenepa ndipo pambuyo pake adasungira zotsatira zake.

Tebulo yazogulitsa

Kugwiritsa ntchito glycemic index tebulo ndizofunikira kwa zakudya za Montignac. Zimakupatsani mwayi kuti musankhe zinthu zoyenera ndikupanga mndandanda womwe ungawathandize kutsitsa kunenepa kwambiri.

Tiyenera kudziwa kuti index ya glycemic imangoperekedwa kuzinthu zomwe zimakhala ndi chakudya chokha. Chifukwa chake, palibe zinthu zambiri zomanga thupi, mwachitsanzo, zopangidwa ndi nyama patebulo, zomwe zikutanthauza kuti GI yawo ndi 0.

Masiteti ndi Mapulogalamu

Njira yochepetsera thupi molingana ndi Montignac imachitika m'magawo awiri:

• poyamba - kulemera kumachepetsedwa mpaka mulingo womwe mukufuna,
• Lachiwiri - zotsatira zake zidakhazikika.

Kuti mukwaniritse zolinga zanu, kudya zakudya zamafuta ochepa kuyenera kukhala kochepa, ndiye kuti pachigawo choyamba zakudya zomwe zili ndi GI yotsika ndizomwe zimaloledwa kudya. Atataya ma kilogalamu ofunikira, gawo lachiwiri ndikukhazikika kwa kulemera, pomwe mndandanda wazinthu zololedwa umakulitsidwa, koma osaphatikizidwa kapena ndi malire a zakudya zapamwamba kwambiri.

Gawo loyamba - kuchepa thupi

Pa gawo loyambirira la zakudya za Montignac, muyenera kudya kuti musayambitse kwambiri shuga.

Chakudya chosankhidwa bwino chomwe chili ndi GI yotsika chimapewa kudziunjikira kwa mafuta ndikuwotcha mafuta osungira omwe alipo.

• kadzutsa uyenera kuyamba ndi zipatso kuti uthandize matumbo ndikuletsa kudzimbidwa, kenako ndikuwonjezera mapuloteni ndi chakudya chamafuta,
• nkhomaliro iyenera kukhala mapuloteni
• pa nkhomaliro, muyenera kudya mapuloteni ndi lipids, koma mbale siziyenera kukhala zonenepa kwambiri,
• chakudya chamadzulo chizikhala chopepuka nthawi zonse, chopangidwa ndi mapuloteni ndi mafuta kapena mapuloteni ndi zakudya, pomwe chakudya sichimayenera kutha pasanathe maola 19.

Zakudya zabwino kwambiri zopezeka m'mapuloteni ndi izi: msuzi wamasamba, nsomba, nkhuku, mazira. Ndikofunika kupewa masoseji ndi zinthu zotsiriza. Mu zakudya zamapuloteni-chakudya, zimalimbikitsidwa kuti muphatikize zophatikiza ndi mafuta okhala ndi fiber yambiri komanso popanda mafuta - tchizi chochepa kwambiri, tchizi, nyemba, masamba.

Zosintha zamasabata sabata

Pazakudya zomwe zili pansipa mutha kugwiritsa ntchito masamba, zipatso, chinangwa, ndi zina zambiri kuchokera patebulopo ndi index yotsika glycemic, ndikusankha zomwe mungakonde.

• kadzutsa - zipatso zilizonse
• nkhomaliro - chidutswa cha mkate wa chinangwa, gawo la phala, kapu yamkaka yaying'ono,
• nkhomaliro - saladi kabichi, nsomba mu vinyo yoyera kapena kuphika buledi ndi tchizi, tiyi wopanda mphamvu,
• chakudya chamadzulo - chidutswa cha nyama yophika, msuzi wamasamba, yogurt yamafuta ochepa.

• chakudya cham'mawa - zipatso, galasi la yogurt yamafuta ochepa,
• nkhomaliro - muesli, fructose marmalade,
• chakudya chamasana - kaloti wowotcha wobiriwira ndi sipinachi, mandimu ndi mafuta, tchizi 50 g, zipatso zatsopano,
• chakudya chamadzulo - saladi yamasamba, mphodza ndi msuzi wa soya.

• kadzutsa - zipatso zoti musankhe,
• nkhomaliro - chidutswa cha mkate wopanda tirigu wopanda jamu, chikho cha mkaka wokwera,
• nkhomaliro - gawo la nyama yamchere yophika, saladi wamasamba, zipatso zatsopano,
• chakudya chamadzulo - msuzi wamasamba, nyemba yophika, yogurt yamafuta ochepa.

• kadzutsa - apulo, mazira okazinga,
• nkhomaliro - nyama, mkaka wa skim,
• nkhomaliro - saladi wa masamba wokhala ndi zonona zochepa wowawasa, nsomba zophika,
• chakudya chamadzulo - masamba casserole ndi tchizi, zitsamba, kefir wopanda mafuta.

• kadzutsa - lalanje watsopano,
• nkhomaliro - phala ndi mkaka,
• nkhomaliro - ndiwo zamasamba, kuphika nkhuku yophika, tiyi wopanda mafuta,
• chakudya chamadzulo - phala, saladi yamasamba.

• kadzutsa - malalanje, yogurt yamafuta ochepa,
• nkhomaliro - mkaka phala, khofi wosowa,
• nkhomaliro - nyama yokonda ndi masamba, saladi wa zipatso,
• chakudya chamadzulo - pasitala kuchokera ku tirigu wa durum, nyama, masamba ndi zitsamba.

• chakudya cham'mawa - magawo awiri a mkate, chinangwa,
• nkhomaliro - tchizi chamafuta ochepa, tiyi wopanda mphamvu,
• nkhomaliro - nsomba yophika masamba, khofi wosakhazikika,
• chakudya chamadzulo - zipatso zoti musankhe.

Kutsatira malamulo a gawo ili la zakudya kumakupatsani mwayi wopeza zotsatira zabwino mu miyezi 1-3, kutengera zolinga.

Zotsatira zabwino zotsatirazi zimaperekedwa:

• kagayidwe kamafanana
• njala siyipatula
• palibe chifukwa chosintha kwambiri kapena kuchepetsa zakudya,
• thupi ladzala ndi mavitamini ndi michere yofunika.

Kuphatikiza apo, pakuchepetsa thupi, minofu yambiri ndi kutanuka pakhungu zimasungidwa, zomwe zimapewetsa kusuntha komanso kakhalidwe ka zakudya zina.

Gawo lachiwiri ndi kukhazikika

Kuphatikiza zotsatirazi, ndikofunikira pachigawo chachiwiri kutsatira malamulo awa:

• osagwiritsa ntchito zakudya zamafuta kwambiri,
• gwiritsani ntchito mafuta abwino, makamaka ozizira osindikizidwa azomera, kuti mudzaze kufunika kwa lipids
• wonani zamkaka zokhala ndi mafuta ochepa,
• bweretsani nsomba zochuluka m'zakudya,
• ngati mukufuna kusakaniza mafuta ndi michere, muyenera kudya masamba omwe ali ndi fiber yambiri ndi iwo,
• mutha kumwa vinyo wouma, koma pambuyo pa saladi wamasamba kapena tchizi,
• pa kadzutsa muyenera kuphatikizapo mkate wopanda tirigu,
• shuga, uchi, maswiti, makeke, sopo iyenera kuchepetsedwa kapena kuchotsedwa kwathunthu,
• khofi uyenera kusungunuka, ndipo tiyi sayenera kukhala wamphamvu,
• kudya kwa tsiku ndi tsiku kumayenera kusungidwa pa 2 malita.

Kutsatira malamulo a njira ya Montignac ndi tebulo lake la glycemic index zitha kuchitidwa osati kokha ndi kuchepa thupi, komanso ndi zakudya zanu moyo. Kenako vuto la kunenepa kwambiri kapena kuchuluka kwa shuga sizingavutike.

Mwambiri, zakudya za Montignac ndi pulogalamu yosintha kwambiri momwe mumadyera. Ndi lingaliro lofananalo - "idyani kuti muchepetse kunenepa" - njira zingapo zotchuka zakonzedwa - ndi mtundu wamagazi. Komanso, motengera lingaliro la Dr. Montignac, kadyedwe kotsika kwambiri kamene kamapangidwa kamene kamakupatsani mwayi wochotsa kunenepa kwambiri.

Zakudya Zochepa za Glycemic

Zakudya zoterezi zimasiyana ndi njira ya Montignac popeza imapangidwira kuti ichotse thupi, pomwe njira yachipatala ya ku France imaphatikizanso kupewa matenda ashuga ndi mtima. Chakudya chotsika cha glycemic chimapangidwanso pakuwongolera kuchuluka kwa chakudya chamafuta, koma mosiyana ndi njira ya Montignac, imakhala ndi magawo atatu, yoyamba yomwe imakhala yokhwima kwambiri. Chifukwa cha njirayi, njira yochepetsera thupi imeneyi imakuthandizani kuti muchepetse thupi mwachangu, kenako ndikutchinjiriza.

Kugwiritsa ntchito chakudya chochepa cha glycemic index kumafuna kutsatira malamulo awa:

• mutha kugwiritsa ntchito zakudya zomwe zimakhala ndi thanzi labwino komanso GI yotsika,
• Chakudya chizikhala chosangalatsa, makamaka zakudya 6 patsiku,
• chakudya chomaliza - pasanathe maola 3 asanagone, kuti m'mimba mupeze nthawi yopuma komanso kuchira,
• pakuphika - mankhwala osachepera kutentha, omwe nthawi zambiri amawonjezera GI,
• Mutha kumwa madzi ambiri monga thupi, popanda kubweretsa tsiku lililonse kwa zakudya zambiri 1.5-2 malita.

Ndikofunikanso kuwunika zomwe zili m'makoriwo, chifukwa kuchepetsa kuchuluka kwa chakudya sikungakhale kopanda tanthauzo ngati mutapatsa thupi zopatsa mphamvu zochuluka kuposa momwe zingathere. Pa chakudya chochepa cha glycemic, zopatsa mphamvu za calorie pazakudya za tsiku ndi tsiku siziyenera kupitirira 1500-1700 kcal. Ndikofunikira kwambiri kutsatira malamulo onsewa magawo 1 ndi 2.

Magawo a kuchepetsa thupi

Poyerekeza ndi 2-siteji ya Montignac, mu zakudya zomwe zili ndi index yotsika ya glycemic, magawo atatu akuganiziridwa kuti atha kumaliza, pomwe gawo lomaliza muzochitika zonse ziwirizi limatsimikiziridwa. Koma mu zakudya zotsika kwambiri za glycemic, yoyamba imawonjezeredwa - gawo lovuta kwambiri, lomwe silikupezeka mu pulogalamu ya a French zakudya.

Mwambiri, njira yochepetsera thupi ndi motere:

• Gawo loyamba ndikuwotcha mafuta, pomwe zakudya zomwe zili ndi GI mpaka 39 zikugwiritsidwa ntchito,
• Gawo lachiwiri - kuchepa pang'onopang'ono kwa kulemera pazotsatira zomwe mukufuna, ndikuloledwa kuwonjezera GI mpaka 55,
• gawo lachitatu likukonzekera, maziko a chakudyacho ayenera kukhala zakudya zomwe zili ndi GI mpaka 69, ndipo chakudya chochepa kwambiri cha glycemic chitha kuphatikizidwanso.

Mkhalidwe wofunikira pakuchita bwino kwa kuwonda koteroko ndi gawo lolamulidwa gawo lililonse la magawo awa, apo ayi kuchepetsa kuchepa kumakhala kosakwanira kapena kulemera kwakataya kumabweza msanga. Kutalika kwa chakudya chochepa cha glycemic kutengera mawonekedwe a thupi ndi zolinga, koma sizingakhale zosakwana masiku 21 - zimatenga nthawi yochulukirapo kuti apange zizolowezi zatsopano zodya. Komanso, gawo lililonse liyenera kukhala osachepera sabata, munthawi yabwino kwambiri - masabata awiri.

Pakadali pano chakudya, thupi limatsukidwa kwambiri pazinthu zonse zosafunikira, kuphatikiza mafuta osungira. Kugwiritsa ntchito zakudya zomwe zili ndi chakudya chochepa kwambiri kumapangitsa kuti pakhale mphamvu zochulukirapo, komanso kusowa kwake - kuwotcha masheya, omwe akuyenera kutayidwa.

Kuwona chakudya chochepa cha glycemic, muyenera kukumbukira za kuchuluka. Chovomerezedwa kuti muzidya chakudya chochuluka sikuyenera kukupangitsani kudya kwambiri, komanso simungathe kudzipha nokha kuti mukwaniritse zotsatira zake mwachangu.

Kutalika kwakukulu kwa tsambali kuyenera kutsimikiziridwa mosadalira. Mukangowerenga kuchuluka kwa ma kilogalamu, muyenera kupitiriza kuteteza kulemerako.

Pa gawo lachiwiri, chakudyacho chimatha kuphatikizidwa ndi zinthu zomwe zili ndi GI yayitali kuposa momwe zimakhalira poyamba, komabe ndizochepa. Munthawi imeneyi, ndikofunikira kuyang'anira kuchuluka kwa chakudya.

Gawo lomaliza, lomwe cholinga chake ndi kuphatikiza zotsatirazo, siziyenera kupitirira gawo loyamba ndi lachiwiri palimodzi. Palibe chifukwa choti chikaphonyedwe kuti kulemera kotayika kusabwerenso. Maziko a chakudya tsopano amakhala ndi zakudya zomwe zili ndi GI yotsika komanso yapakatikati. Amaloledwa nthawi zina kugwiritsa ntchito zakudya zomwe zimakhala ndi index yayikulu ya glycemic.

Ndi chiyani chimapangitsa kuchuluka kwa shuga m'magazi?

Amachokera ku mndandanda wa glycemic womwe. Zopangira zamagalimoto zimagawika m'magulu atatu: GI yotsika, GI yapakatikati, komanso GI yapamwamba . Mokulirapo, shuga wambiri amalowa m'magazi ndipo mulingo wake umakwera. Chifukwa chake, kuti mafuta asasungidwe, muyenera kudya zakudya zambiri zokhala ndi GI yotsika momwe mungathere. Izi ndi zinthu zomwe zimakhala ndi ma carbohydrate ovuta - masamba osakhazikika, zipatso ndi phala. Komanso kudya zakudya zokhala ndi fiber yambiri komanso mapuloteni, mumachepetsa msanga komanso kuchuluka kwa chakudya chamagulu. Zotsatira zake, kachiwiri, mphindi yabwino kwa chithunzi chanu komanso thanzi lanu.

Gome lonse lathunthu lazinthu zamtundu wa glycemic lili patsamba langa -.

Masiteji Ana

Chakudya cha glycemic index chimagawika m'magawo atatu.

1. Kuyatsa gawo loyamba Idyani zakudya zokhazokha mpaka 39 (onani tebulo)
2. Kuyatsa gawo lachiwiri - zogulitsa zomwe zili ndi GI 40-59 zimaloledwa, ziyenera kuyambitsidwa pang'onopang'ono, koma sikofunikira kuti musinthane nawo kwathunthu.
3. Gawo lachitatu - zakudya zanu zidakali zigawo ziwiri komanso zitatu za GI, koma nthawi zina zakudya zapamwamba za GI zimatha kudyedwa. Ndikofunika kudya zakudya zamtunduwu musanadye chakudya chamadzulo, panthawiyo zakudya zimamwa kwambiri, chifukwa pofika madzulo kagayidwe kamayamba kuchepa.

Zindikirani . Mwa njira, ndikukumbukiraninso kuti zakudya zama protein (zakudya zopanda zakudya) zama protein (chokoleti, tchizi, nsomba) zimaloledwa pa gawo lililonse la zakudya, koma zonse ziyenera kukhala zochepa.

Zovomerezeka

1. Zopatsa mphamvu za tsiku ndi tsiku za zakudya zanu ziyenera kukhala pafupifupi 1400-1500 calories. Chilichonse, mwachidziwikire, aliyense payekhapayekha, zimatengera zolimbitsa thupi komanso kulemera koyambirira (komanso zinthu zina zambiri), koma yesani kusapatuka ndi zopatsa mphamvu zopitilira 100-200 kuchokera pamanambala awa mukapanga zakudya zanu.
2. Amaloledwa kumwa madzi, tiyi yamafuta, tiyi wobiriwira wokhala ndi mkaka wopanda mafuta, mkaka wopanda mafuta ndi kefir.
3. Pewani zakudya zamafuta, za ufa, zotsekemera komanso zokazinga.

Ubwino wa chakudya cha GI ndi

1. Mukasinthira ku chakudya chopatsa thanzi, chomwe, kuwonjezera pa kuchepa thupi, chidzakuthandizani kuti mukhale ndi thanzi komanso thanzi labwino (kupepuka ndi mphamvu).
2. Chakudyachi sichifuna ndalama zambiri, chifukwa chimakhala ndi zinthu zosavuta, chokhacho chimakhala zipatso ndi ndiwo zamasamba zatsopano. Amakhala okwera mtengo kwambiri nthawi yozizira kumayiko ena. Chifukwa chake, nthawi yachisanu, chisanu chamasamba chikuthandizani, ndipo maapulo, omwe ali ndi GI yochepa, amapezeka ngakhale nthawi yozizira.
3. Zikuthandizani kuti musangochepetsa thupi, komanso kuchepetsa magazi a cholesterol pafupifupi 10% m'miyezi ingapo - ndikhulupirireni, izi ndizambiri! Kuphatikiza apo, pakusintha pang'onopang'ono kuzinthu zomwe zimakhala ndi GI yotsika komanso yapakatikati, mudzachepetsa chiopsezo cha khansa komanso mtima wamtima, komanso kutha kapena kuchepetsa pang'onopang'ono njira zomwe zimayambitsa thupi.

Zochepera

Ngati mumazolowera kudya zakudya zamafuta ambiri komanso mafuta ochulukirapo omwe ali ndi GI yambiri, zimakhala zovuta kuti musinkhesinkhe zakudya zanu, koma sizinachedwe kusintha kuti mukhale abwino. Komanso ndizovuta kwa dzino lotsekemera. Koma zakudya za GI ndizabwino kwa azungu.

1. Musaiwale kuti chimodzi mwazofunikira za chakudya cha GI ndi njira yophikira. Popeza sipadzakhala nzeru m'magulu okhala ndi GI yotsika, ngati mupitiliza kupaka mafuta kapena nyengo ndi mafuta msuzi, mayonesi, etc.
2. Makina ochulukirapo omwe amapezeka, amatsitsa GI yake. Kutentha kwakanthawi kochepa kwa zakudya kumawonjezera GI, ndipo zakudya zama protein (nyama yopendekera, nsomba, tchizi choko, mazira) kuphatikiza ndi chakudya zimachepetsa kuchepa kwa chakudya.
3. Ngati mukufuna maswiti, yesani kusankha maswiti okhala ndi GI yotsika kapena yapakatikati. Ndipo yesani kuphatikiza iwo ndi zakudya zama protein ndi zakudya zamafuta ambiri. Ngakhale maswiti anu ayenera kukhala zipatso, osati maswiti. Koma ngati sizingatheke, sinthani chokoleti cha mkaka, maswiti, masikono ndi zina zotero - ndi chidutswa cha chokoleti chakuda.
4. Pitani m'masewera ndikuwongolera moyo wokangalika, popeza izi zimangokupatsani zotsatira zabwino, komanso nthawi yomweyo khalani ndi thanzi lanu.
5. Idyani nthawi zambiri, koma zochepa. Kukhala opindulitsa kwa thupi komanso kulemera ngati mumagawa chakudya chambiri cha calorie chatsiku lililonse kwa chakudya chambiri ndi 6,6. Pankhaniyi, magawo, ndithudi, adzachepetsedwa. Chosangalatsa ndichakuti simudzadzutsa shuga m'magazi kwambiri, mosiyana ndi zakudya ziwiri patsiku. Ndipo izi zikutanthauza kuti insulin yocheperako ipangidwe, yomwe, ndi zopatsa mphamvu zochulukirapo, imafalitsa mphamvu zochulukirapo ku malo omwe timafuna ndipo sitikufuna (maselo amafuta). Komanso ngati mumadya pafupipafupi komanso pang'ono, mukupusitsa thupi lanu, ndiye kuti limateteza mphamvu zochepa kulikonse komwe mungafune.
6. Zakudya za index za glycemic zimaletsa kugwiritsa ntchito zakudya zosavuta, zakudya zoyeretsedwa, maswiti, ndi zinthu zophika mafakitale, chifukwa nthawi zambiri zimakhala ndi zakudya zochulukirapo kuposa momwe mungaganizire. Chifukwa chake, perekani zokonda zachilengedwe, phunzirani kuphika. Kupititsa patsogolo kukomedwa kwa mbale (ngati mumagwiritsidwa ntchito ndi mankhwala amkati), onjezani zitsamba ndi zonunkhira zachilengedwe ku chakudya. Dzino lokoma lingalimbikitsidwe kugwiritsa ntchito sinamoni ndi vanila m'zakudya zanu - izi zonunkhira zimawonjezera kununkhira kwa mchere, zoumba ndi zina zina popanda kuwonjezera shuga.
7. Kuwona index ya glycemic, musaiwale za chinthu chofunikira monga kuchuluka kwa zopatsa mphamvu! Popeza, mtedza ndi zakudya zochepa za GI, koma ndizapamwamba kwambiri, zopatsa mphamvu kwambiri. Ndipo popeza mudadya ma hazelnuts atatu okwanira m'manja, simungakulitse kwambiri shuga, koma mudzapeza zambiri zopatsa mphamvu, motero, kutsatira zomwe mumadya ndi kusamala kuti musadye zakudya zamafuta ambiri!

Mwachidule . Ngati mutsatira zakudya zamagulu a glycemic kwa mwezi umodzi, mutha kuchepetsa kwambiri thupi, kukonza thanzi lanu ndikukhala ndi thanzi labwino. Ndipo izi sizothandiza kulimbitsa thupi, osakomoka ndi chakudya komanso osavulaza thanzi! Zakudya izi ndi chitsanzo chabwino cha zakudya zopatsa thanzi. Komabe, ndi zakudya zilizonse, palibe amene adaletsa masewera, chifukwa masewera ndi othandizira kwambiri panjira yodumphira komanso yokongola - musaiwale za izi.

Pitani m'masewera, idyani pomwe ndikukhala bwino - kupambana kwa inu.

Zizindikiro ndi contraindication

Ngakhale, kwakukulu, lingaliro labwino la madotolo pazakudya zamtunduwu ndi zina zambiri zokhudzana, komabe, mukasinthana ndi zakudya zotere, zizolowezi zomwe mumadya zimasintha, zomwe nthawi zina zimakhudza mkhalidwe wa anthu omwe ali m'magulu otsatirawa:

• Ndi matenda am'mimba thirakiti ndi ziwalo zamkati.
• Ndi mavuto amisala.
• Pambuyo pa opaleshoni kapena matenda okhalitsa.

Mosamala, ndikofunikira kuyandikira kusintha kwa menyu muubwana, ngati muli ndi pakati, komanso matenda ena aliwonse.Popanda kukaonana ndi dokotala, simuyenera kusinthanso kadyedwe kanu ngati, pazifukwa zamankhwala, mulimbikitsanso zakudya zina.

Pindulani ndi kuvulaza

Popeza tanthauzo ladzakudyamo limalowetsa zakudya zamagulu osavuta ndi zovuta, thupi silimva kusowa kwa michere yofunikira pantchito, chifukwa chake izi sizikhudza thanzi la kuchepetsa thupi. M'malo mwake, chifukwa cha kuchepa kwa chakudya chama calorie chonse ndipo, monga chotulukapo chake, kuchuluka kwa ziwalo zamkati, kugwira ntchito kwamatupi amthupi kumakonzedwa, kuyeretsa mafuta a cholesterol ndi poizoni omwe amaphatikizidwa m'thupi kumachitika, kagayidwe kake kamakhala bwino, ndipo limodzi ndi thanzi la munthuyo kwathunthu.

Chifukwa cha zakudya zoyenera, munthu wotsika thupi samakhala ndi nkhawa, chifukwa chake njira iyi yochepetsera thupi imakhala yabwino kuchokera pamalingaliro okhudzana ndi malingaliro. Chojambula chokha cha pulogalamuyi ndikufunika kosanthula tebulo la GI nthawi zonse. Komabe, izi zitha kutengedwa ngati zopanda malire, chifukwa pakapita nthawi, zizindikirozi zimayikidwa m'mutu.

Zotsatira zoyipa

Chifukwa chakuti chakudyacho sichitanthauza kuletsa kwakukulu komanso zopatsa thanzi, chiwonetsero cha zovuta zilizonse ndizokayikitsa kwambiri ndipo zitha kugwirizanitsidwa ndi machitidwe a munthu. Komabe, ngati mukumva kusokonezeka kwa thanzi mutasintha zakudya, musadabwe nthawi yomweyo kumenyu kuti mukatsimikizire kukaonana ndi dokotala zokhudzana ndi - mwina chifukwa chomwe chidakhumudwitsira matendawo.

Mokulira, pali njira ziwiri zazikulu zoperekera zakudya za dongosolo lotere: Mankhwala a Montignac othandizira kupititsa shuga m'magazi, opangidwa kuti achepetse thupi komanso kupewa matenda amtima komanso matenda ashuga, komanso kuchepa kwa m'magazi, makamaka kumangolepetsa thupi.

Zakudya za Montignac zimaphatikizapo kudutsa magawo awiri: kuchepetsa kulemera pazakudya zokhala ndi GI yocheperako ndikukonza zotsatira zake pazakudya zochepa komanso zapakati pa glycemic. Nthawi yomweyo, pa gawo loyamba, magawo a tsiku ndi tsiku a magawo a GI ayenera kukhala m'magulu a magawo 60-180 (kutengera kulemera koyambirira), komanso kutalika kwake kumatengera momwe kulemera kumeneku kumafunikira mofulumira.

Mitundu ya glycemic yotsika imakhala ndi magawo atatu, iliyonse yomwe imaphatikizanso zovuta zina. Chifukwa chake, pazigawo zoyambirira ndizokhazo zomwe zimakhala ndi index ya glycemic pansi pa 39 zomwe ndizovomerezeka kuti zigwiritsidwe, wachiwiri - osapitirira 55, ndipo lachitatu - mpaka 69 mayunitsi. Kutalika kwa boma kuli pafupifupi milungu itatu, gawo lililonse liyenera kukhala masiku 7, komanso masiku 14.

Zololedwa Zoletsedwa komanso Zoletsedwa

Kutengera ndi mitundu ya njira yochepetsera thupi, mutha kugwiritsa ntchito zinthu zina patebulo ndi GI. Chifukwa chake, nthawi iliyonse zakudya zotsika za glycemic zimaloledwa kugwiritsidwa ntchito:

• Sipinachi ndi amadyera.
• Zukini, bowa, nyemba.
• Zipatso zowaza ndi zipatso: yamatcheri, cranberries, sitiroberi, ma tangerine, malalanje.
• Buckwheat, oatmeal.
• Mbewu yonse ndi buledi wa barele.
• Chocolate Wamdima
• Zinthu zamafuta ochepa mkaka.

Malonda wamba okhala ndi index ya glycemic ndi:

• Pasitala wolimba.
• Manka.
• Mbatata yophika.
• Biringanya.
• Zaamphaka ndi chimanga chatsopano.

Tiyenera kukumbukira kuti, kutengera njira yophikira ndi kupezeka kwa chithandizo cha kutentha, mndandanda wazakudya wa glycemic ungasinthe, chifukwa, makamaka, sizoyenera kukhala patebulo lokhala ndi zisonyezo za zinthu zosiyanasiyana zomwe zilipo.

Monga ndidanenera, GI imangopatsidwa zakudya zopanda chakudya. Mndandanda wamtundu wa glycemic wama protein ndi mafuta okhala ndi 0.

• Zakudya zamafuta ndi nsomba.
• Chakudya chofulumira.
• Batala ndi confectionery.
• Zinthu zouma ndi nyama zofunikira.

Chepetsa kumwa shuga ndi mchere.Kuchuluka kwa madzimadzi sikumatsimikiziridwa ndipo kumangoyendetsedwa ndi zosowa zamkati zoonda.

Kukonzekera

Popeza zakudya zomwe zimadyedwa nthawi zonse siziphwanya, ndipo zatsopano zimakhala pamiyeso ya thupi lanu, thupi lanu silikhala lopanikizika ndipo simuyenera kukhwimitsa ubongo wanu momwe mungayambire kudya m'njira yatsopano. Mwachidziwikire, isanayambike masewera a marathon, komanso musanadye chakudya china chilichonse, ndikofunika kugwiritsa ntchito tsiku losala kudya kuti mupatse thupi chidwi ndikukhazikitsa kuti awotche mafuta.

Mtengo wongoyerekeza

Mtengo wa chakudya uli pamitundu yambiri. Mtengo womaliza umatengera mwachindunji zomwe mungalole kugula pazomwe mukugulitsa, ndipo munthawi yanji muzitsatira mfundo zotsika kwambiri za glycemic. Mwachilengedwe, m'chilimwe, masamba atsopano, zipatso ndi zitsamba ndizotsika mtengo, motero zimakhala zotsika kwambiri kuposa nyengo yozizira.

Msuzi wa Nyemba

Zilowani nyemba 300 nyemba usiku, onjezerani supuni ya supuni ya madzi. Wiritsani lita imodzi ya nkhuku ndi kuwonjezera madzi okwanira malita ndi theka. Ikani chiwaya pamoto ndi kubweretsa. Ponyani nyemba m'madzi otentha ndikuwiritsa pamoto wapakati kwa mphindi 40. Pakadali pano, dulani mbatata zazing'ono za 3-4 ndikuyika ma cubes, kabati 1 karoti, mwachangu kuwaza anyezi 2 ang'ono.

Anyezi anyezi ndi kaloti mu mafuta ochepa, onjezani 100 gm ya phwetekere, mchere kuti mulawe ndikusiya kwa mphindi 10. Ponyani mbatata mu poto ndi kuwira kwa mphindi 10, pambuyo pake kuyika kuyika mu poto. Wiritsani msuzi wina kwa mphindi 10-15, ngati kuli kotheka, onjezerani mchere ndi zitsamba zosankhidwa kuti mulawe (parsley, cilantro, katsabola).

Chodyera chachikhalidwe cha Moldavian ndi Chiromania. Mu chiwaya chokhazikika-chotsika, bweretsani kwa chithupsa 300 ml ya madzi ndi supuni 1 yamchere. Thirani magalamu 100 a chimanga m'magawo ang'onoang'ono m'madzi otentha, ndikusuntha kosakaniza ndi spatula kuti pasakhale mawonekedwe. Wiritsani phala kwa mphindi 10 zilizonse, oyambitsa pafupipafupi.

Ha hammock ikakola, sambitsani pamwamba pa phalalo ndi spatula ya silicone ndikulekanitsidwa ndi makoma. Siyani moto kwa mphindi zochepa kuti musanduke chinyezi chambiri. Yatsani kutentha, kuphimba poto ndi chivindikiro ndikusiya kwa mphindi 10. Pambuyo pake, sinthani poto ndikukhazikitsa mamalyga pa thabwa lamatabwa. Dulani mbale yomalizidwa kukhala zidutswa ndi kuthira wowawasa zonona.

Cherry Marmalade wakunyumba

Mu 150 ml ya madzi ofunda a chitumbuwa, sungunulani 30 magalamu a gelatin yodalirika ndikusiyira kutupa kwa theka la ola. Bweretsani magalamu 150 a madzi a chitumbuwa kwa chithupsa ndikuwonjezera msuzi wa theka la mandimu. Thirani gelatin mu preheated osakaniza ndi kusakaniza mpaka yosalala. Thirani osakaniza mu zisumbu ndi firiji kwa maola 1-2 kuti mukhale olimba.

Zolakwa wamba zodya

Tiyenera kukumbukira kuti njirayi si yolemetsa mwachangu, zotsatira zake sizikuwoneka nthawi yomweyo, koma mapaundi owonjezera sadzabweza. Chifukwa chake, simuyenera kupanga zakudya zanu kukhala zolimba kwambiri komanso osapatula chilichonse kuchokera pamenepo. Ndikofunikira kwambiri kudya pang'ono komanso onetsetsani kuti musadye pasanathe maola atatu musanagone, kuti thupi likhale ndi nthawi yopumula. Kutsatira malamulo osavuta awa, mutha kupeza zotsatira zabwino.

Pakati pazakudya zonse zomwe zimapangitsa kuti muchepetse kunenepa, akatswiri azakudya amawoneka mokhazikika pazakudya za glycemic monga imodzi yothandiza kwambiri, yopanda vuto lililonse komanso yoyenera ambiri. Ndi njira yoyenera yochepetsera kunenepa ndi kayendedwe ka GI, kutayika kwa mafuta ochulukirapo popanda kufa ndi njala komanso kuvulazidwa kwathupi kwathupi ndikotheka.