Mlozera wa Glycemic

M'mayiko asayansi, akatswiri akupanga pang'onopang'ono zotere monga sayansi ya zakudya. Anthu akhala akunena kuti matenda ena amadalira mwachindunji zomwe, munthu amadya komanso kuchuluka kwake. Zimadziwika kuti malonda aliwonse ali ndi zopatsa mphamvu zake, koma si onse amene amaganiza kuti kuwonjezera pa izi, palinso index ya glycemic, yofunikanso kwambiri. Zakudya zokhala ndi index yayikulu ya glycemic zimatha kusokoneza magazi, chomwe ndichofunikira kwa iwo omwe ali ndi matenda ashuga kapena kuyesera kuchepa thupi.

Mndandanda wamatenda a glycemic - ndi chiyani?

Mlozera wamatumbo umatengera kuchuluka kwa shuga m'magazi a munthu atatha kupanga chinthu. Malo oyambira ndi mtundu wa glucose wamagulu zana. Pali ubale - kukula msanga m'magazi kumapangitsa kuti insulini itulutsidwe, zomwe zimapangitsa kuti mafuta azikhala m'chiuno, matako, m'mimba.

Kudya zakudya zokhala ndi index yayikulu ya glycemic, onetsetsani - sangapite kukabwezeranso mphamvu zomwe zidagwiritsidwa ntchito, koma adzaikidwa m'mafuta, omwe nthawi yomweyo amavutika kuchotsa. Ngati tifufuza ubale wamkati wama calorie ndi glycemic index (GI), ndikofunikira kudziwa kuti nthawi zina mumalonda amodzi mfundo izi zimasiyana kwambiri.

Nthawi zambiri zakudya zama calorie ambiri zimakhala ndi index ya glycemic yotsika komanso mosiyanasiyana. Zonsezi zimakhudza kwambiri njira zomwe kunenepa kapena kuchepa thupi. Mwinanso chofunikira kukhala mwatsatanetsatane pa chidziwitso chosadziwika bwino cha thupi lathu - cholembera cha glycemic, kuti mumvetsetse zomwe zikuchitika mkati mwathu ndikuyesera kuzisamalira?

Kodi mndandanda wa glycemic umadalira chiyani?

Chinthu chachikulu chomwe chimakhudza index ya glycemic ndi chakudya chamagulu omwe amapezeka muzakudya. Koma si onse omwe ali ovulaza. Zakudya zomanga thupi zokha ndizomwe zimayambitsa kulumpha mu GI, ndiye kuti, thupi lomwe limaphwanya mwachangu, zimasintha kukhala glucose ndikuzisunga mu mafuta osunthika. Mndandanda woyamba wazakudya zam'mafuta othamanga:

• Mafuta.
• Chips
• Mkate wa tirigu
• Shuga
• Wokondedwa
• Confectionery
• Mayonesi
• Zakumwa zokoma za kaboni.
• Zipatso zina - chivwende, vwende, mphesa, nthochi, Persimmon.

Kuchuluka kwa CHIKWANGWANI chomwe chimagwiritsidwa ntchito popangira mankhwala kumathandizanso - chochepa, kukwera kwa index ya glycemic. Chithandizo cha kutentha chilichonse chimachulukitsa GI, kotero akatswiri azakudya ambiri amalangiza iwo omwe akufuna kuchepa thupi kuti adye zakudya zosaphika ngati zingatheke. Kukula kwakukulu, izi zikugwira ntchito kumasamba ndi zipatso. Gawo losangalatsa linadziwika ndi asayansi azakudya - mafuta ochepa komanso mapuloteni omwe amapezeka, omwe ali ndi mndandanda wokwanira wa glycemic.

Mukufuniranji chakudya cha GI?

Onetsetsani kuti mukudziwa mtundu wa glycemic index wa zakudya zomwe wadyeka uyenera kukhala anthu omwe ali ndi matenda ashuga komanso omwe amawongolera kulemera kwawo kapena akufuna kuthana ndi mapaundi owonjezera. Mukamawerengera kuchuluka kwa zopatsa mphamvu zomwe zimagwiritsidwa ntchito komanso index ya glycemic, ndizotheka kuti muchepetse kunenepa komanso shuga wamagazi. Maonekedwe a ziphuphu ndi chizindikiro choyamba cha kuperewera kwa zakudya m'thupi. Khungu lamavuto ndikutulutsidwa kwa zinthu zapoizoni, poizoni, kutaya zotsatira zakumwa kwa zakudya ndi GI yayikulu.

Ndi matenda ashuga

Glycemic index idapangidwa ndi asayansi poyambira anthu omwe ali ndi matenda ashuga kuti azilamulira shuga. Chifukwa chake, kwa GI pali dzina lachiwiri - index ya insulin. Pogwiritsa ntchito gawo ili, madokotala amadziwa momwe glucose amalowera kulowa m'magazi atatha kudya, kaya akhale akulumpha kapena kuwonjezeka pang'ono kwa chizindikirocho.

Matenda a shuga ndi matenda oopsa a endocrine, omwe amayamba chifukwa cha kuchuluka kwa insulini yopangidwa ndi thupi. Ndiosachiritsika kwathunthu, ndizotheka kukhalanso ndi thanzi labwino. Ngati mukumvetsetsa momwe matendawa aliri, tsatirani ndi glycemic index, idyani pomwepo - izi zikuthandizani kupewa zovuta za matenda ashuga. Ndi insulin yokwanira, kuchuluka kwa shuga m'magazi kumakwera kwambiri, komwe kumayambitsa vuto lalikulu la metabolic, mpaka kutaya chikumbumtima ndi chikomokere.

Chifukwa chake, kukhala ndi matenda monga matenda a shuga, ndikofunikira kwambiri kuwunika mawonekedwe omwe zakudya zomwe zimalowa mu chakudya. Mndandanda wamphamvu kwambiri wamtundu wina wa mankhwala umatha kuzindikira zovuta zosiyanasiyana zamankhwala. Mutatha kuyang'ana mndandanda wazogulitsa ndi GI yayikulu, kumvetsetsa chifukwa chake chakudya china chili chosasangalatsa, mutha kuthana ndi zakudya zanu osavulaza thanzi lanu.

Ndikuchepetsa thupi

Sikovuta kuti mkazi, ngakhale atakhala ndi mawonekedwe owoneka bwino, samalota kuchepa thupi. Kudzilimbitsa nokha ndi njala ndikosasangalatsa komanso kosatetezeka, makamaka popeza njira zotere zakuchepera, makilogalamu otayika amabwerera mwachangu komanso ndi chidwi chambiri. Kodi pali panacea yama sentimita osafunikira awa m'chiuno ndi m'chiuno? Nutritionists amati zilipo.

Zochitika kwanthawi yayitali zikuwonetsa kuti iwo omwe amawerengera zopatsa mphamvu zopakidwa anali otsalira okhala ndi ziwonetsero zochepa. Asayansi awonjezeranso njira yochepetsera kunenepa. Kudziwa zambiri za glycemic index kumakuthandizani kuyang'anira gawo lililonse lomwe mumadya. Makhalidwe azizindikiro ndi zisonyezo zikugwirizana. Mafuta, okoma, mafuta - okhala ndi GI yayitali. Ngakhale kusewera masewera komanso kuchita masewera olimbitsa thupi, koma kudya "zosayenera" chakudya, simungathe kuchepetsa thupi.

Chimachitika ndi chiani munthu akamadya chinthu chomwe chimakhala ndi glycemic index? Chakudya chikalowa mthupi, kuphulika kwa mapuloteni kumayamba, komwe kumasintha kukhala shuga: momwe izi zimachitika mwachangu, kuthamanga kudumpha. Mwazi wa glucose ukakhala wambiri, kapamba amayamba kupanga insulini, yomwe mphamvu ya glucose amayenera kugawidwa moyenera m'thupi lonse la minofu ndi chamoyo chonse. Zowonjezera zimasungidwa "m'malo osungira" ndipo zimawoneka ngati mafuta.

Malonda agawidwa m'magulu atatu a index: okwera, apakati komanso otsika. Pansipa padzakhala tebulo lomwe lili ndi mayina azinthu zomwe zimakhala ndi mndandanda wamtengo wapamwamba kwambiri, motero owopsa kwa thupi. Mphamvu yochulukirapo komanso CHIKWANGWANI mu zopangidwazo, zimachepetsa zochepa ndi mapaundi owonjezera omwe amabweretsa. Zakudya zophika ndi zophika ndizovulaza kuposa zosaphika: GI ya karoti yaiwisi ndi 35, ndipo yophika karoti - 85. Ngakhale zipatso ndi ndiwo zamasamba zomwe zimakhala ndi mitundu yosiyanasiyana zidzakhala zamagulu osiyanasiyana a GI. Zothandiza - mawonekedwe obiriwira.

Gome: Mndandanda wa Zinthu Zapamwamba za GI

Kuti zitheke kuwerengera chiwonetsero chonse cha glycemic, zinthu zazikulu zomwe munthu amadya zimayikidwa pagome. Kuti mugwiritse ntchito njira yodzipatula, mndandandandandandawu wopangidwa ndi zinthu zomwe zimakhala ndi mitengo yapamwamba kwambiri ya GI yomwe ili ndi mtengo woposa 70. Bukuli ndi glucose, index ya GI ya 100.

Mndandanda wa glycemic wa kuwonda. Momwe Mungasankhire Zogulitsa Zotsika za GI

Zakudya zochokera ku GI ndi imodzi yosavuta komanso yodziwika bwino. Zakudya izi zamafuta am'mimba zimakhazikitsidwa pakuchepetsa kudya komwe kumakhala ndi GI yayikulu, yomwe imakhudza bwino kuchuluka kwa shuga komanso kuchuluka kwa masisitere mukatha kudya.

Mwanjira yachilengedwe, tanthauzo lazakudya zotere ndizobweretsa chakudya chosavuta ndi zovuta zawo, popeza chakudya chamtundu wophweka chimadziwika ndi kuyamwa mwachangu ndikupangitsa kukula kwa shuga msanga. Ndikofunika kudziwa kuti kusintha kwadzidzidzi m'magazi a glucose ndiye chifukwa chachikulu choganiza zabodza mutatha kudya. Kuphatikiza apo, chakudya chamafuta othamanga omwe amapezeka muzakudya zokhala ndi kuchuluka kwa GI amadziwika ndi mafuta ochulukirapo a thupi, omwe makamaka amawonekera m'ma ntchafu ndi pamimba. Zakudya zomanga thupi zovuta zimakhala ndimomwe zimagwirira ntchito: kuyamwa pang'onopang'ono, kusowa kwa madontho m'magazi a shuga, kukhathamiritsa kwa thupi kwanthawi yayitali.

Kuti musiyanitse pakati pa chakudya chamagulu amtundu wosavuta komanso zovuta, mutha kugwiritsa ntchito index ya glycemic. Chideru ichi chikuwonetsa kukula kwa shuga malinga ndi zomwe zidadyedwa. Zizindikiro izi zidawerengedwa kale mu 1981 ndi David Jenkins ndipo zili m'magome apadera, omwe aperekedwe pansipa.

Ndikofunika kusankha zakudya za zero-index pazakudya zanu. Mwa zina mwazinthu zambiri, kabichi, radish, tsabola, belu, nkhuku, mwanawankhosa, tiyi, khofi, komanso nsomba zamitundu yambiri, kuphatikizapo bream, cod ndi nsomba. Kuphatikiza apo, pafupifupi mitundu yonse ya mafuta komanso mayonesi imayikidwa ngati zinthu zokhala ndi cholozera cha zero.

Komabe, kugwiritsa ntchito malonda omwe ali ndi index ya zero pakuchepetsa sikokwanira. Chofunikira chonse chakudyacho ndikutsitsa cholozera, osachepetsa chizindikiro ichi mpaka zero, popeza glucose moderate ndiyothandiza komanso yofunikira kwambiri kwa thupi.

Zina mwazigawo zochepa thupi ndi njira yotere kusiyanitsa ...

Amakhala ndikusinthira kuzakudya zomwe zimadalira zakudya zotsika-GI. Ndikofunikira kuti zigawo ndizochepa. Gawoli limakhala kwa milungu ingapo, mpaka nthawi pamene zizindikiro zolemetsa sizinakhazikike pamlingo wina.

Pakadali pano, kugwiritsa ntchito zinthu zomwe zili ndi GI wamba ndizololeka. Komabe, kudya zakudya zosakhwima kumakhumudwitsidwa kwambiri. Gawo lachiwiri limakhalanso milungu ingapo.

Kusintha zakudya mosavuta komanso kusintha kwa zakudya zabwinobwino malinga ndi zakudya zomwe zili ndi GI yapakatikati komanso yotsika.

Malamulo oyambira azakudya za GI

• Kudya pang'ono ndi nyama ndi nsomba si koyambilira kuposa gawo lachiwiri.
• Kudya nthawi 5-6 patsiku m'magawo ang'onoang'ono, pomwe zakudya zazikulu zitatu ndi zokhwasula-khwasula.
• Chakudya chotsiriza chichitike pasanadutse maola atatu asanagone.
• Kukana zamafuta ndi zakudya zakonzedwe, mosasamala za kuchuluka kwa GI.
• Kuledzera kwa zakudya zopanda mafuta ambiri, monga lamulo, mukamakonza zinthu zimawonjezera chizindikiritso cha glycemic.

Mndandanda wazakudya za Low GI Zothandiza Kuchepetsa Kunenepa

Mndandanda wonse wazogulitsa zomwe zimakhala ndi GI yotsika ndizambiri. Ngakhale zili choncho, kuti muchepetse thupi, mutha kudziletsa pazinthu wamba komanso zotsika mtengo.

Kuchepetsa Kwazakudya Zamtundu wa Glycemic

Maswiti

Saladi wobiriwira

Zofunikira zanu zimaphatikizapo:

• 300-400 magalamu a masamba letesi,
• 2-3 nkhaka,
• 2-3 tomato
• gulu la katsabola kapena parsley,
• spoonful ya mpiru ndi masamba mafuta.

Kuphika kumeneko kumakhala kukukuta zomwe zimatsukidwa bwino pansi pamadzi, komanso kusakaniza ndi kukometsa ndi mpiru ndi mafuta.

Advocado Kuku Saladi

Zofunikira zanu zimaphatikizapo:

• 1 mawere a nkhuku yaying'ono
• 2-3 mazira owiritsa,
• 1 avocado
• 2-3 nkhaka,
• Adyo 2-3 adyo,
• msuzi wa soya (kuchuluka kwake kumatsimikizika malinga ndi kukoma, pakadutsa supuni 5 ndizokwanira chakudya choterocho),
• supuni ya mpiru
• nthangala za sesame ndi anyezi wobiriwira.

Kuphika kumakhala ndi kuwiritsa nkhuku ya nkhuku ndikuyinyeka kukhala ulusi. Pa gawo lotsatila, mazira owiritsa, ma avocados ndi nkhaka amawadula ang'onoang'ono. Kenako amadyera amadula. Pambuyo kuti adyo ikazunguliridwa pa grater yaying'ono kwambiri, mutha kugwiritsanso ntchito kupondera kwapadera kwa adyo. Pambuyo pa njirazi zonse, msuzi umakonzedwa: posakaniza adyo, anyezi, mpiru ndi msuzi wa soya. Zosakaniza zina zimasakanizidwa padera, zimasakanizidwa kuti zilawe ndikuwazidwa ndi msuzi wophika.

Zofunikira zanu zimaphatikizapo:

• mpaka magalamu 400 a nyama yopendekera, ndikofunikira kugwiritsa ntchito zolemba,
• kotala kabichi,
• Karoti 1, anyezi, phwetekere ndi tsabola wofiira waku Bulgaria,
• 2-3 mbatata zazing'ono zazing'ono,
• tsabola, mchere ndi tsamba la Bay kuti mulawe.

Gawo loyamba lokonza mbale ndikuphika nyama ndipo mwachangu mukazinga masamba osankhidwa mu poto ndi kuphatikiza mafuta ochepa. Kenako, sankhani kabichi bwino, komanso peel mbatata ndi kudula pang'ono. Mutawotcha nyama, onjezani kabichi wosankhidwa ku poto, pambuyo mphindi 10 - mbatata, ndipo pambuyo mphindi 10 - masamba. Mutatha kuwonjezera zosakaniza zonse, msuzi uyenera kuwiritsa kwa mphindi zina 10. Pa gawo lotsiriza, muyenera kuwonjezera zonunkhira zonse kuti mulawe ndikulola msuzi kuti uwiritse mphindi imodzi.

Mndandanda wamatenda a odwala matenda ashuga. Momwe anthu omwe ali ndi matendawa ayenera kugwiritsa ntchito chizindikiro

Kwa odwala matenda ashuga, mndandanda wa glycemic ndiwofunikira kuti thupi lizisungabe. Ndi pamaziko awa pomwe zakudya zamakono zambiri za anthu odwala matenda ashuga zimakhazikitsidwa. Komanso, kwanthawi yoyamba mndandandawu udawunikidwa momwe mutu wa matenda a shuga umapangidwira ndipo umapangidwa makamaka kwa anthu omwe akudwala matendawa.

Amadziwika kuti mafuta osavuta amoto amayambitsa kuchuluka kwambiri kwa shuga m'magazi, zakudya zoterezi zimadziwika ndi zakudya zomwe zimakhala ndi GI yayikulu. Mwachidziwikire, kwa anthu omwe ali ndi matenda ashuga, kuchuluka kwambiri kwa shuga kumakhala kowopsa ku thanzi, ndipo sikuti kumangoyambitsa kukhathamiritsa mafuta kwakanthawi, monga mwa anthu athanzi. Ndiye chifukwa chake zakudya za anthu odwala matenda ashuga sizikhala ndi kusiyana kwakukulu kuchokera muzakudya zopangidwa ndi GI zomwe zimapangidwira othamanga kapena anthu omwe akufuna kuchepa thupi.

Pazakudya za matenda ashuga komanso kuchepa kwa kudya zakudya ndi mbale zomwe zili ndi GI yayikulu. Kuphatikiza apo, kumvetsetsa komwe kumadziwika kwa glycemic index kumalola anthu omwe akudwala matenda amtundu wa 1 ndi mtundu wa 2 kuti awonjezere kwambiri menyu malinga ndi chidziwitso cha index.

Ndizofunikira kudziwa kuti chidziwitso cha glycemic kwa anthu osiyanasiyana ndichizindikiro cha wachibale, popeza nthawi ya chimbudzi cha zinthu zomwezo zimasiyana malinga ndi thupi la munthu wina. Kuphatikiza apo, pali kusiyanasiyana pakuwerengedwa kwa kukula kwa shuga m'magazi kuchokera pazinthu zomwezo mwa anthu athanzi komanso odwala matenda ashuga, omwe akuyenera kukumbukiridwanso mukamapanga dongosolo la zakudya. Ndizofunikira kudziwa kuti kuchuluka kwa nthawi kwa kuchuluka kwa shuga kumakhala kosasinthika kwa aliyense. Ndikwabwino kupangira chakudya cha odwala omwe ali ndi matenda ashuga ndi dokotala wodziwa bwino zomwe zimamveka pang'onopang'ono chifukwa cha matendawa komanso odziwa ntchito imeneyi.

Kodi mndandanda wamtundu wa glycemic ndi chiyani

Mlozera wa glycemic ndi chisonyezo cha momwe zimapangira pang'onopang'ono kapena pang'ono pang'onopang'ono kuti mafuta asungunuke. Mlozera uwu umayesedwa pamiyeso ya 100-point. Chifukwa chake, pa mankhwala osapatsa mafuta, GI ikhala magawo 0. Ndipo mtengo wapamwamba kwambiri wa GI udzalandidwa ndi malonda omwe ali ndi chakudya chamagulu ambiri momwe amapangidwira.

Zakudya zomwe zimakhala ndi kuchuluka kwa GI zimatengedwa mwachangu ndi thupi. Zotsatira zake zimagwiritsidwanso ntchito mwachangu. Zogulitsa zokhala ndi GI yotsika, mmalo mwake, zimatengeka pang'onopang'ono, zimapereka mphamvu pang'onopang'ono. Izi zimachitika chifukwa cha kuchuluka kwa utsi m'mapangidwe awo. Kupatsa mphamvu kuchokera ku chakudya chochepa pang'onopang'ono sichimabwera mwachangu kuchokera kwa othamanga. Koma kumverera kwanjala kumatsirizidwa kwa nthawi yayitali.

Zakudya zamafuta osavuta ndizowopsa chifukwa zimangokhalitsa kwa nthawi yochepa. Chifukwa chake, mutatha kudya, mwachitsanzo, wokhala ndi tiyi wokoma, mutha kumvanso njala. Izi zimachitika chifukwa cha kutulutsidwa kwakaka kwa insulini m'magazi. Chifukwa chake thupi limagwirizana ndi chinthu chomwe chili ndi GI yayikulu. Insulin imafunika pokonzekera shuga wambiri yemwe walowa m'magazi. Kuphatikiza apo, ndiye amachititsa kuti mafuta "azisungidwe". Chifukwa chake mawonekedwe a owonjezera kulemera pakati okonda okoma.

Kutulutsidwa kwakukulu kwa insulin m'magazi kumabweretsa vuto linanso - kusokonezeka kwa metabolic. Ndipo tikulankhula osati zokhudzana ndi zovuta za maswiti pakukongola kwa chithunzi, komanso za zovuta zaumoyo zomwe zingayambitse.

Cholinga cha mtsikana aliyense yemwe akufuna kukhala wokongola komanso amayesetsa kukhala ndi moyo wathanzi ndikukhalabe ndi shuga m'magazi nthawi zonse. Ngati thupi limakhala ndi "kudumphira" shuga mthupi, ndiye kuti liyenera kutaya mafuta mtsogolo. Kuti mupewe izi, onani mndandanda wazakudya zochepa-GI. Ziyenera kukhala zokumbukira pafupipafupi, ngati gome lokuchulukitsa.

Katundu Wotsika wa GI

Zogulitsa zotere zimapangidwa pang'onopang'ono m'magazi, ndikupatsa kumverera kwachifundo kwa nthawi yayitali. Koma kudya kumakhala kovuta kudya pakudya. Chifukwa chake, mu zakudya zamafuta amathandizidwa ndi zinthu zina kuchokera pagulu lalikulu la GI. Gulu lotsika la GI limaphatikizapo masamba ambiri, nyemba, zipatso zatsopano (koma osati timadziti). Zina zomwe zimaphatikizidwa m'gulu ili ndizopaka zomwe zimapangidwa kuchokera ku tirigu wa durum ndi mpunga wa bulauni.

Musaiwale kuti zakudya zamafuta ochepa zimakhala ndi zopatsa mphamvu. Chifukwa chake, popanga dongosolo lazakudya, magawo awiri ayenera kukumbukiridwa nthawi imodzi: glycemic index ndi calorie chiwerengero cha chilichonse chopangira.

Wapakati GI

Gululi limaphatikizapo zipatso ndi zipatso zina monga: maapulo, mapeyala a maula, kiwi, mabulosi abulu, rasipiberi ndi ena. Zimaphatikizanso zakuda, rye ndi buledi wa tirigu wathunthu. Osati wopanda njere: bullethewatat, oatmeal, mpunga wazitali wa tirigu.

Monga mukuwonera, palibe amene alibe gulu la nyama, nsomba, mazira ndi nkhuku. Chowonadi ndi chakuti index yawo ya glycemic ndi zero. Muli ma carbohydrate ochepa mwa iwo momwe samalandiridwira ntchito. Mukamachepetsa thupi, ndikofunikira kuphatikiza zakudya zamapuloteni ndi zakudya zamafuta ochepa. Ndi kuphatikiza komwe kumagwiritsidwa ntchito pakudya kwa mapuloteni. Kuchita bwino kwamtunduwu wa kunenepa kwambiri kwatsimikiziridwa nthawi zambiri pochita.

Zinthu Zapamwamba za GI

Izi ndi monga: maswiti, pasitala kuchokera ku mitundu ya tirigu yofewa, buledi ndi makeke kuchokera ku ufa wa tirigu, mbatata. Komanso, chakudya chamafuta ambiri othamanga amapezeka mumtundu wina: mpunga wopukutidwa woyera, barele, semolina, komanso njere zonse zomwe zimapezeka pompopompo. Simuyenera kukhala ndi zipatso zokoma kwambiri, zipatso ndi zipatso zouma, monga: masiku, dzungu, nkhuyu, vwende, chinanazi.

Mutha kudziwa kuti ndi ziti kapena za mtundu wina ziti zomwe zikugwiritsa ntchito matebulo apadera, omwe tikambirana pansipa

Ubwino ndi kuipa kwa kudya zakudya zama GI zochepa

Monga tanena kale, zakudya zama carb ochepa okhala ndi fiber yambiri ndizothandiza kwambiri kutaya thupi. GI yotsika siyimayambitsa kudumpha mwadzidzidzi mu insulin. Chifukwa chake, chakudya chotere sichimatsogolera pakutsitsidwa kwa mafuta osungidwa. Palinso maubwino ena, komanso zovuta zakudya zomwe zimakhala ndi mtengo wotsika wa glycemic.

Ubwino wa Zinthu Zotsika za GI:

• Kuperewera kwa nkhondo. Chifukwa cha CHIKWANGWANI, chakudya chimatenga thupi pang'onopang'ono. Kumverera kwokhutira ndi chakudya mukatha kudya kwa nthawi yayitali.
• Kuchepetsa thupi koma moyenera. Chifukwa cha zero kapena index yotsika yazakudya, makilogalamu amachoka kwa nthawi yayitali.
• Kukhala bwino, maonekedwe abwino komanso thanzi labwino.
• Kupewera kunenepa kwambiri.

Kugulitsa Zinthu Zotsika za GI:

• Zofooka zathupi. Kumangodya pafupipafupi chakudya chokhala ndi index yocheperako kumabweretsa kufooka kwa thupi. Sathanso kupirira mphamvu zolimbitsa thupi zakale.
• Menyu yoyang'anira. Kuphika pogwiritsa ntchito tebulo siivuta. Ndizovuta kwambiri kuwerengera molondola kuchuluka kwa glycemic ndi zopatsa mphamvu zophatikizika mukaphatikizidwa mu mbale imodzi.

Zabwino ndi zoyipa zili mu chakudya chokhala ndi index yayikulu ya glycemic. Zofunikira kwambiri ndizopatsa mphamvu zamafuta ambiri, zomwe zimatengedwa mwachangu ndikupangitsa mavuto azaumoyo komanso kunenepa kwambiri.

Anthu ena amaganiza kuti chakudya chamafuta othamanga chimawononga thupi ndipo chimayenera kupatula kwathunthu kuchokera muzakudya. Koma malingaliro oterowo ndi olakwika. Zonse zimatengera mphamvu yomwe thupi lidalandira.

Zakudya za GI zapamwamba zitha kudyedwa pazifukwa zitatu zosiyanasiyana.:

1. Kapangidwe ka madongosolo osungirako. Ndi chifukwa ichi pomwe mafupa amafuta amayikidwa m'chiuno.
2. Kulimbitsa minofu mutachita masewera olimbitsa thupi. Nthawi yomweyo, nkhokwe za glycogen zimapangidwanso.
3. Kugwiritsa ntchito mphamvu pakugwiritsa ntchito thupi pakadali pano.

Mwachilengedwe, koyambirira, mafuta othamanga ndiwo mdani wa manambala. Mu chachiwiri ndi chachitatu - chinthu chofunikira kwa moyo wabwinobwino wamunthu.

Zogulitsa zomwe zimakhala ndi index yayikulu zimakhala zovulaza pokhapokha zimadyedwa popanda muyeso kapena vuto. Kulowetsedwa mosasamala kwa ma buns, mbatata, ma flakes a chimanga amathanso kulemera kwambiri. Koma pambuyo pa masewera kapena masewera olimbitsa thupi nthawi zonse masana, ndizosakaniza izi zomwe zingabwezeretse mphamvu ya thupi.

Kodi GI imadalira chiyani ndikotheka kuyiyendetsa

Mlozera woperekedwa ndi chilengedwe pawokha umatha kusintha motsogozedwa ndi zinthu zosiyanasiyana. Chofunika kwambiri kwa iwo:

1. Kapangidwe. Zomwe zimapangidwa monga chimanga nthawi zambiri zimaphatikizapo kukhuthala. Zomwe zili ndizapamwamba kwambiri, ndizokwanira GI. Mwachitsanzo, chimanga pankhaniyi ndiye "chowopsa" kwambiri cha chimanga. Chifukwa cha kuchuluka kwambiri kwa wowuma, chizindikiro chake chimafikira 65.
2. Chithandizo cha kutentha. Miphika yambiri yomwe imaphikidwa, kuthandizira kapena kuphika, ndiye kuti imabweretsa zochepa. Ndipo nkhaniyo sikuti mavitamini ndi ma michere ena othandiza amatha kuzimiririka. Mothandizidwa ndi kutentha, kuchuluka kwa mbatata, kaloti ndi masamba ena ambiri kumawuka.
3. Kupezeka kwamafuta. Ngati muwonjezera mafuta pang'ono pakudya, ndiye kuti mutha kuchepetsa GI. Koma iyenera kukhala mafuta a azitona apamwamba kwambiri pamiyeso yaying'ono. Mafuta a Omega-3 ali ndi katundu yemweyo. Amapezeka mu nsomba zam'nyanja ndi nsomba.
4. Kukhalapo kwa mapuloteni. Pali malingaliro akuti "awiri" abwino kwambiri azamapuloteni ndi mapuloteni. Kuphatikiza zakudya zamapuloteni ndi chakudya chamafuta zimatha kuchepetsa phindu la GI. Koma ndikofunikira kuganizira zamafuta omwe amaphatikizidwa ndi zinthu zina zamkaka zomwe zili nazo mkulu insulin indexm'malo mwake, wonjezerani chizindikiro ichi. Mlozera wa insulin ndi chizindikiro china chofunikira chomwe chikuwonetsa kukula kwa kudumpha kwa glucose ndi insulin m'magazi okhudzana ndi index ya glycemic.
5. CHIKWANGWANI. Kuchuluka kwa kuchuluka kwa fiber, kumachepetsa kuchuluka kwa glycemic. Chifukwa chake, chakudyacho chimayenera kukhala ndi zipatso, masamba obiriwira, zitsamba, mkate wa chinangwa, mtedza, mbewu ndi nyemba.
6. Kuyimba. Ngati tirigu wokonzedwa bwino, amakhala ndi mndandanda wokwanira wamafuta. Cholinga chake ndichosavuta: pali michere yocheperako m'mizere yokhotakhota kuposa mbewu zonse.
7. Kukula msinkhu. Kucha chipatso, ndiye kwambiri GI. Mndandanda wa glycemic wa nthochi yobiriwira ndi wotsika kuposa wa kucha. Zomwezo zimaphunziranso zipatso zina.

Chiwerengero cha glycemic - kufunikira kwake sikosasintha. Mndandanda wa masamba omwewo kapena zipatso zimatha kukhala zosiyanasiyana. Mwachitsanzo, karoti yaiwisi ya GI - 35ndi mphodza - 85. Mu mbatata yophika mu zikopa zawo, mtengo wake udzatsika kuposa mbatata yosenda - 65 kuti 90.

Momwe mungachepetse zogulitsa

1. Pasta vari 'al dente'. Ndiye kuti, adawatsogolera pang'ono. Mukapitiliza kuphika, ndiye kuti GI yambiri ikhala.
2. Sankhani zipatso zosapsa pang'ono. Ngakhale sizabwino kwambiri, zimachepetsa kwambiri mwayi wokhala bwino.
3. Idyani zipatso zatsopano. Madzi osenda bwino amawonjezera index ya glycemic.
4. Mpunga ndi bwino kutenga osapukutidwa, koma wamba. Njira yabwino ndi ya bulauni kapena yamtchire.

Malamulowa akhoza kuchitika mosiyanasiyana: kuyandikira kwambiri momwe zinthu zimapangidwira pamaonekedwe ake, ndizothandiza kwambiri.

Ndi Liti komanso Ndani Ayenera Kugwiritsa Ntchito Zakudya Zotsika za GI

Pali zakudya zapadera za glycemic index. Nutritionists amamulembera milandu:

• ndi matenda ashuga kapena kupewa,
• ngati munthu ali ndi vuto la mayankho a insulin,
• kuwonda pang'onopang'ono koma ogwira mtima,
• ndi zolephera za metabolic, zakudya zotere zimathandiza kukhazikitsa kagayidwe.

Zakudyazo zidapangidwa poyambirira kwa anthu odwala matenda ashuga. Ndipo pokhapokha idayamikiridwa ndi iwo omwe amatsatira mawonekedwe awo. Chinsinsi cha chakudya choterocho ndikulandila chakudya chosavuta chokhala ndi zovuta. Ndikosavuta kusiyanitsa chakudya kuchokera kwina pogwiritsa ntchito mindandanda kapena matebulo apadera. Zotsatira zake zimakhala kagayidwe kosalala, ngakhale shuga, kuchepetsa thupi.

Mndandanda Wamtundu wa Chakudya cha Glycemic Index

Mndandandawu umaphatikizapo zinthu zomwe zimakhala ndi zovuta zamafuta. Amaphwanya pang'onopang'ono, samapweteketsa njala komanso kuthandizira kuchepetsa thupi. Mndandanda wotsika kwambiri wa glycemic pazinthu izi:

1. Zipatso ndi zipatso. Zothandiza Kwambiri: mabulosi abuluu, ma cranberries, mabulosi akuda, mabulosi abulu, lingonberry, yamatcheri, raspberries, sitiroberi. Nthawi yomweyo, zipatso zimatha kudyedwa mwatsopano kapena kuzizira chifukwa cha nyengo yozizira. Gawo lomweli limaphatikizapo: mphesa, apulo, lalanje, peyala, mandarin, ndi zipatso zina zouma, mwachitsanzo, ma prunes ndi ma apricots owuma.
2. Mbale, pasitala, nyemba. Zofunika kwambiri ndi: mpunga wamtchire kapena wa bulauni, chitsamba chobiriwira, chinangwa, pasitala 'al dente' kuchokera ku tirigu wa durum. Ndipo pafupifupi nthito zonse za nthito: anapira, soya, mphodza, nyemba.
3. Masamba. Masamba obiriwira ali ndi makhalidwe abwino: kabichi yoyera, nkhaka, broccoli, nandolo zobiriwira zatsopano, nyemba zobiriwira, tsabola wa belu. Masamba ena amathanso kudzitamandira ndi zinthu zotsika: zukini, biringanya, anyezi. Pafupifupi onse amadyera ali mgululi: katsabola, parsley, sipinachi, udzu winawake. Ku gulu ili, mutha kuwonjezera bowa, ginger, kaloti, katsitsumzukwa, rhubarb.
4. Mbewu ndi mtedza. Zizindikiro zosasamala za glycemic mu hazelnuts, ma amondi, ma cashews, pistachios, walnuts ndi mtedza wa paini. Sesame ndi nthanga za maungu ali ndi machitidwe omwewo.
5. Yoghur. Iyenera kukhala yopanda mafuta, yopanda utoto, zowonjezera zamankhwala ndi shuga.
6. Chocolate ndi Ice cream. Maswiti amathanso kugula pa chakudya chofanana. Koma chokoleti chikuyenera kukhala chowawa, ndi ayisikilimu wopangidwa ndi fructose.

Mutha kuwonjezera mndandanda ndi nsomba ndi nyama, nkhuku ndi mazira. Kupatula apo, ali ndi zero GI. Koma nyama ndi nsomba ziyenera kukhala zowuma, popanda mafuta ochulukirapo.

Low Glycemic Index Gome la Zakudya

Ma tebulo omwe ali pansipa akuwonetsa zinthu zomwe GI yake imakhala yochepera 55. Mndandandawu umaphatikizapo chimanga, nyemba, mtedza, masamba ndi zipatso. Kunalibe malo a maswiti mmenemo, kupatula chokoleti chowawa ndi ayisikilimu. Palibe nyama, nsomba, mazira, ndi zinthu zambiri zamkaka m'matebulo, chifukwa GI yawo ndi zero.

Mutha kutsitsa tebulo la Excel glycemic index pano.

Mfundo Zofunika Zokhudza GI

Kuti muzitha kudya moyenera, poganizira index ya glycemic, muyenera kudziwa mfundo zingapo zazofunikira:

1. Kutumizira kawiri kosayenera. Ngati chakudyacho chili ndi GI yotsika, izi sizitanthauza kuti zitha kudyedwa m'makilogalamu. M'pofunikanso kuganizira zopatsa mphamvu zopatsa mphamvu ndi kapangidwe kake. Mwachitsanzo, tchipisi za mbatata zimakhala ndi mndandanda wotsika wa glycemic kuposa nandolo zobiriwira. Koma zomalizazi zili ndi mapindu ochulukirapo komanso zopatsa thanzi.
2. Masamba ndi zipatso zimathanso kukhala bwino ngati mumadya ndi peel. Ndipo mfundo apa sikuti mavitamini ndi mchere wambiri amadziunjikira pakhungu. CHIKWANGWANI, chomwe chimapezeka pakhungu lochulukirapo, chimagwira ntchito yofunika kwambiri. Imatha kuchepetsa GI nthawi zina. Ngakhale mbatata zazing'ono zimatha kukhala zofunikira kuwirikiza kawiri ngati zitsukidwa bwino, zophika ndi masamba, kenako ndikudya popanda kusenda.
3. Kuphatikiza kosiyanasiyana kwa mankhwala kumatha kutsitsa kapena kuwonjezera GI. Mwachitsanzo, fiber, mafuta ndi asidi (mandimu) amachepetsa. Zotsatira zomwezi zimachitika mukaphatikiza mapuloteni ndi chakudya. Ndipo mkaka ukhoza kuchulukitsa kuchuluka kwake chifukwa cha lactose (shuga mkaka) womwe umalimo.
4. Kutafuna mosamala ndikofunikira.. Ngati mumafuna kutafuna chakudya pang'onopang'ono, chakudya chamafuta chimatenga pang'ono pang'onopang'ono. Pano nzeru yotchuka imagwira ntchito: "Mumatha kutafuna nthawi yambiri, mumakhala ndi moyo wautali."

Mndandanda wa glycemic sindiwo chizindikiro chofunikira kwambiri pakukonzekera kudya. Ndikofunikira kulabadira zomwe zili ndi calorie, komanso kufunika kwa zopatsa thanzi. Mwachitsanzo, malonda okhala ndi GI yotsika, koma okhala ndi zopatsa mphamvu zambiri azithandizira kuwonda. Mosiyana, cholembera chachikulu cha glycemic kuphatikiza ndi zopatsa mphamvu zochepa chimatsogolera ku magulu ena owonjezera.

Kuchuluka kwa chakudya zamafuta ndizofunikira kwambiri kuposa mtundu wawo. Zilibe kanthu kuti mafuta ovuta kapena ophweka amtundu wa chakudya. Chofunika kwambiri ndichakuti amalowa bwanji m'thupi. Mwachitsanzo, ngati mutenga pasitala kuchokera ku mitundu yolimba ndikuwaphika moyenera, ndiye kuti kukula kwakukulu kokwanira kungachepetse kuyesa konse. Kupatula apo, kuchuluka kwa mafuta onse kumadutsa padenga, ngakhale kuli kwakuti ndikoyenera.

Kodi zakudya zama GI zochepa ndizabwino komanso zama GI zoyipa?

Zogulitsa zomwe zili ndi mitundu yosiyanasiyana ya GI ndizothandiza pa thanzi la munthu. Zonse zimatengera malo ndi mphamvu zochuluka motani zomwe thupi limagwiritsa ntchito kuchokera ku chakudya chambiri. Kusamala kumasokonekera pakamapezeka mafuta ochulukirapo. Ngati thupi lazigwiritsa ntchito ndi phindu, ndiye kuti sangakhale ndi vuto lililonse ndi kunenepa kwambiri.

Kudya chakudya chokhala ndi chiwerengero chapamwamba kapena chapakati cha glycemic ndikofunikira kokha pambuyo poti muwonjezere zolimbitsa thupi, kuphunzitsa, kulimbikira. Ndiye kudya koteroko ndikothandiza - kumabwezeretsa chakudya chamagulu. Nthawi zina, kuchuluka kwa zinthu zotere kumachepetsedwa bwino.

Zakudya zochepa-GI ndizabwino kwa aliyense amene amasamala zaumoyo wawo. Koma mu mawonekedwe ake oyera, zakudya zoterezi zimatha kuyambitsa kufooka kwa thupi. Chifukwa chake, ndibwino kuphatikiza ndi zinthu zomwe zili ndi index kapena wapamwamba kwambiri.

Kumbukirani kuti mukasakaniza zakudya ndi index yokwezeka komanso yotsika ya glycemic, mumapilira ndi avareji.

Phindu la zakudya zochepa za glycemic limakulitsidwa.:

• anthu okhazikika
• odwala omwe adapezeka ndi matenda a shuga,
• anthu onenepa kwambiri omwe ali ndi vuto la kunenepa kwambiri.

Muzochitika izi, chakudya chochepa cha GI chingakuthandizeni kuwunika shuga wanu wamagazi. Komanso, zakudya zotere zimasintha kagayidwe kake ndikuchepetsa thupi.

Malangizo 10 othandiza

Kuti zogulitsa zokhala ndi zotsika kwambiri za glycemic zikhale chida chothandiza polimbana ndi mapaundi owonjezera, dziwani malangizo ena othandiza:

1. Chepetsani kapena chotsani mafuta osavuta m'zakudya zanu. M'malo mwake ndi zovuta.
2. Onjezani zakudya zama protein ambiri kuzakudya zanu.
3. Muziphatikiza zakudya zamafuta ambiri. Zithandiza kuti muchepetse kudya kwanu.
4. Chepetsani mafuta azakudya. Njira yokhayo yovomerezeka ndi mafuta ochepa a azitona. Zakudya zam'nyanja ndi nsomba zimathandiza kudzaza kuchepa kwamafuta athanzi. Nthawi yomweyo, achepetsa GI ya zinthu zina.
5. Yesani kusaphika nthawi yayitali. Mowa kapena masamba omwe amamwa kwambiri amawonjezera kwambiri misempha yawo.
6. Tsatirani kwambiri zakudya. Idyani pakadutsa maola atatu kapena anayi.
7. Idyani zakudya zokhala wowuma ndi masamba. Kotero mutha kuyesa mulingo wa GI.
8. Yesani kudya zipatso zatsopano, osati juwisi kuchokera kwa iwo. Panthawi yopunthira, fiber zambiri zofunikira zimatayika.
9. Osaphika chimanga mpaka kuphika kwathunthu. Mothandizidwa ndi chithandizo cha kutentha kwa nthawi yayitali, wowuma amapitilira m'chigawo china, chosavuta kugaya. Ndikwabwino kuziwotcha ndi madzi otentha, ndikukulunga ndikusiya kwa maola angapo.
10. Ngati pali chikhumbo chofuna kudya maswiti, ndiye osachidya pamimba yopanda kanthu. Maswiti nthawi zonse amapanikizana ochepa mtedza, kotero pamakhala zochepa zowonongeka nazo.

Popeza index ya glycemic yazogulitsa, mavuto angapo amatha kuthetsedwa nthawi imodzi: kuchepetsa kulemera kwambiri, kukhazikitsa kagayidwe, kulepheretsa kukula kwa matenda ashuga komanso kuchedwa kukalamba. Koma popangira zakudya zamagulu akuchepetsa thupi, ndikofunikira kulabadira magawo ena a chakudya, monga zopatsa mphamvu ndi zopatsa thanzi.