Tebulo la index la insulin

Anthu omwe amakakamizidwa kuwunika zakudya zawo pazifukwa zaumoyo ayenera kudziwa index ya insulin. Chizindikiro ichi chikuwonetsa kuchuluka kwa kusintha kwa insulin, imasiyana ndi index ya glycemic. Madokotala amawerengera chizindikiro chomwe chatsimikiziridwa pazogulitsa zambiri. Anthu odwala matenda ashuga komanso anthu ofunitsitsa kuchepetsa thupi amafunika kukhala ndi mndandanda wathunthu wazakudya za insulin kuti amvetsetse zakudya komanso kuchuluka kwa zakudya.

Tanthauzo la malingaliro

Mu 90s ya XX century, kafukufuku wokwanira wokwanira adachitidwa kuti adziwe index ya mankhwala a insulin, ubale pakati pa zakudya ndi kulemera kwa thupi la maphunziro.

Pa kuyesera, magawo azinthu zomwe zimakhala ndi zopatsa mphamvu za 240 kcal zidatengedwa, adaziyerekeza ndi mkate woyera. Pokhapokha, mndandanda wake umatengedwa ngati 100% - gawo lowonetsera. Zotsatira za kafukufukuyu, zidapezeka kuti ngakhale ndi mafuta omwewo, pali kusiyana pakati pa glycemic ndi insulin indices. Nthawi zina, chindapusa cha insulin chimaposa glycemic level.

Kafukufuku awonetsa kuti zakudya zokhala ndi index yotsika ya glycemic zingayambitse kupanga kwa insulin kwambiri. Ndipo izi zimakwiyitsa kunenepa, kotero simungathe kuzigwiritsa ntchito mukachepetsa thupi.

Muyenera kumvetsetsa momwe index ya glycemic imasiyanirana ndi insulin. Chizindikiro choyamba chikuwonetsa momwe insulin imapangidwira ndi maselo a beta: zimachitika spasmodically. Kupanga kwa insulini kumapangitsa kuchepa kwa kuchuluka kwa shuga, koma njira yamafuta amira.

Chizindikiro chachiwiri chikuwonetsa momwe insulin ikusinthira mukamadya zakudya. Zikuwonetsa momwe ma carbohydrate amalowa mwachangu m'magazi, omwe amabweretsa shuga, omwe amasinthidwa kukhala shuga, komanso momwe kapamba amakhudzira. Inde, zakudya zina zamafuta ochepa zimapangitsa kuti insulini ipangidwe.

Njira ya metabolism

Mu thupi, mphamvu imapangidwa pakukonza chakudya. Izi zikuchitika motere.

1. Zakudya zamafuta zikafika m'thupi, zimagwera mu fructose ndi glucose, nthawi yolowa m'magazi ndi yochepa. Zophatikiza zamagalimoto zovuta ndizomwe zimapatsa mphamvu. Mukukola, kuchuluka kwa glucose amakwera, kapamba amayamba kupanga mahomoni. Njirayi imatchedwa yankho la insulini pazinthu kapena ma insulin wave.
2. Insulin imasakanikirana ndi shuga omwe amalowa m'thupi, amalowa m'magazi ndipo amatengedwa kupita ku adipose ndi minofu minofu. Ngati palibe insulini, ndiye kuti glucose sangathe kulowa m'maselo a minofu: nembanemba yawo imakhala yovundikira.
3. Gawo la glucose lomwe limalandira limagwiritsidwa ntchito nthawi yomweyo kuchirikiza moyo, ndalama zotsalazo zimasinthidwa kukhala glycogen. Iye ali ndi udindo wokusintha kuchuluka kwa shuga pakati pa chakudya.
4. Ngati kagayidwe kazakudya kangasokonekere, ndiye kuti zolephera zimachitika m'thupi la glucose metabolism. Zotsatira zake, kunenepa kwambiri kwa visceral kumakula, chiopsezo cha matenda amtundu wa 2 chikuwonjezeka.

Tiyenera kumvetsetsa kuti chakudya cham'mimba chambiri chimalowa nthawi yomweyo m'magazi. Zakudya zomanga thupi zovuta zimapangidwa ndi cleavage yoyambirira, chifukwa chake, kuchokera ku kuchuluka komweko kwa zotsatira zake za thupi, thupi limayang'ananso zomwe zili ndi shuga. Izi ndizomwe mndandanda wa insulinemic umayimira.

Chibale pakati pa yankho la insulin ndi shuga

Kuti mudziwe momwe thupi liyenera kuchitira polowetsa chinthu kulowa m'thupi zitha kuchitika pokhapokha. Pa kafukufukuyu, odzipereka adaloledwa kudya chinthu china kenako kwa maola awiri pafupipafupi mphindi 15 zilizonse, kuchuluka kwa glucose m'mwazi kudatsimikizika. Chifukwa chake, index ya glycemic idatsimikizika. Ndipo kumvetsetsa kutalika kwa insulin yomwe imapangidwa ndi kapamba kumachokerako, chizindikiro cha mayankho a insulini (index) chimalola.

Pogwiritsa ntchito zakudya zomwe zimakhala ndi insulin yayikulu, munthu amachepetsa mphamvu ya kapamba ake. Akamatengedwa m'thupi, njira yodzikundikira mafuta imayamba, nkhokwe zomwe zilipo sizikugwiritsidwanso ntchito.

Mutha kuthana ndi zomwe thupi limachita pazitsanzo za tchizi. Akagwiritsidwa ntchito, kapamba amakumana ndi kutulutsidwa kwa insulin. Mndandanda wake wa glycemic ndi 35, ndipo insulin index ndi 120. Izi zikutanthauza kuti kuchuluka kwa shuga sikungokulira pomwe kumatha, ndipo insulin imayamba kupangidwa mwachangu. Poterepa, thupi silimawotcha mafuta omwe amalandilidwa mthupi, owotchera mafuta ochulukirapo (lipase) amatsekeka.

Izi zikutanthauza kuti ngakhale ndi index yotsika ya glycemic, zinthu zomwe zimapangitsa insulini zimalepheretsa kudutsa njira yakuchepera. Izi zimayenera kukumbukiridwa ndi anthu omwe akulimbana ndi kunenepa kwambiri. Asayansi ena amafotokozera za kusiyana kwa glycemic ndi insulin index mwa zomwe zili ndi shuga mkaka (lactose) ndi momwe zimachitikira ndi lactic acid. Chifukwa cha izi, insulin imatha kumasulidwa. Koma chifukwa chenicheni cha kutulutsidwa kwa insulin sichikudziwika.

Zakudya zoyambira

Kuti muchepetse kunenepa, ziyenera kukumbukiridwa kuti zinthu zomwe zimapangitsa kuti ntchito ya maselo apadera a pancreatic izigwiritsidwa ntchito bwino mu gawo loyamba la tsiku. Mwachitsanzo, pachakudya chamasana, mutha kudya nyama yam'madzi ndi nyama (muyenera kusankha mitundu yamafuta ochepa, mwachitsanzo, bere la nkhuku). Koma nthawi yamadzulo, zokonda ziyenera kuperekedwa kwa masamba: amakhala ndi glycemic yotsika komanso index ya insulin.

Nutritionists akuti muyenera kuyang'ana kwambiri pa index ya glycemic. Pankhaniyi, kuyankha kwa insulin ndikofunikanso. Ndi kuphatikiza chakudya ndi index yotsika ya glycemic ndi mkaka, mutha kuyembekezera kuwonjezeka kwakukulu mu index ya insulin. Ngati mumadya mkaka oatmeal, ndiye kuti insulini iyamba kupanga bwino kwambiri.

Kuphatikiza apo, zinthu zamkaka zimayambitsa kusungunuka kwa madzi mthupi. Mukamagwiritsa ntchito, aldosterone imamasulidwa. Ndi mahomoni awa omwe amatchera sodium. Chifukwa chake, madzimadzi mu orgasm amayamba kudziunjikira.

Mutha kupewa kulemera ngati mutsatira mfundo izi:

• Pachakudya chimodzi simungathe kudya mapuloteni ndi chakudya,
• mapuloteni a nyama ndi mafuta sizigwirizana,
• zakudya zomwe zimakhala ndi insulin index yofunika zitha kuphatikizidwa ndi zakudya zamafuta ambiri.

Koma ngati muphatikiza zakudya zopatsa thanzi zokha, kuyang'anira kalori wazakudya, ndiye kuti sipadzakhala mavuto ndi kudumphira kwa insulin komanso kunenepa kwambiri. Koma anthu omwe ali ndi matenda ashuga ayenera kudziwa zakudya zomwe zimapangitsa kuti insulin iyankhe kwambiri.

Anthu odwala matenda ashuga amayeneranso kudziwa momwe angakwaniritsire zofuna za thupi. Mwachitsanzo, 13 g uchi (supuni imodzi yotsekerera) imakhala ndi 10 g ya shuga. Mulingo wofanana ndi glucose uli ndi gawo la 100 g nyemba zofupira, 20 g ya mikate yoyera kapena theka la apulo wamba. Koma nthawi yomweyo, uchi ulowa nthawi yomweyo m'magazi, ndipo maapulo, buledi ndi nyemba zimapsa.

Mndandanda wathunthu wa insulin index wa chakudya, malamulo ogwiritsira ntchito mfundo za matenda ashuga

Zakudya za anthu odwala matenda ashuga ndi sayansi! Odwala akuyenera kuwerengera magawo a mkate, kuganizira za GI (glycemic index), kupewa kudya "chakudya chofulumira", onetsetsani shuga musanadye komanso mutatha kudya insulin. Pali zovuta zambiri, koma osatsatira malamulowo, kuchuluka kwa glucose kumakwera, zovuta zowopsa zimayamba, ndipo mkhalidwe waziphuphu ukukulirakulira.

Mndandanda wa insulin (AI) ndi lingaliro latsopano mwatsopano mu endocrinology. Kutengera ndi kafukufuku wolemba zakudya D.

Brand-Muller adapeza kuti zinthu zambiri zimakhala ndi insulin index yayikulu yokhala ndi ma glucose abwino omwe amalowa m'magazi.

Tebulo ili ndi chidziwitso chokhudzana ndi AI ndi GI pazinthu zambiri, malingaliro pazakudya za shuga, zambiri zosangalatsa zokhudzana ndi mkaka.

Dongosolo la insulin: ndi chiyani

Mtengo umawonetsa kuyankha kwa insulini pakugwiritsa ntchito chinthu china.

Chizindikiro chodziwika chimathandizira kumvetsetsa osati kuchuluka kwa kuchuluka kwa shuga m'magazi, komanso nthawi yomwe insulin imathandizira kuchotsa gawo ili.

Mlozera wa insulin uyenera kukumbukiridwa mukamadyetsa odwala matenda ashuga ndi mtundu wa matenda a insulin (amadalira) matenda: kudziwa kuchuluka kwa AI kumakupatsani mwayi wolosera muyeso wa insulin yotsatira.

M'phunziroli, zidapezeka kuti mayina osapatsa mafuta (nsomba, nyama) ndi zinthu zina zomwe zimakhala ndi cholembera chotsika cha glycemic (kanyumba tchizi, yogati) zimapangitsa kuti insulini itulutsidwe. Makhalidwe a AI pamagulu awa adakhudzidwa kwambiri: kanyumba tchizi 130 ndi GI ya 30, yogati - 115 yokhala ndi index ya glycemic ya 35, nyama ndi nsomba - kuyambira 30 mpaka 60 pakalibe chakudya.

Momwe zimayesedwa

Choyimira ndi 100%. Pulofesa waku Australia amatenga maziko a kuchotsera kwa insulin atatha kudya mkate woyera wokhala ndi mphamvu 240 kcal. Mu maphunziro, magawo azinthu zina amakhalanso ndi zopatsa mphamvu.

Poyesa, odwala adagwiritsa ntchito mayina, ndiye, patadutsa mphindi 15, kwa maola awiri adotolo adatenga sampu kutifotokozere za kuchuluka kwa shuga ndi insulin m'magazi. Nthawi zambiri, zogulitsa zomwe zimakhala ndi GI ya mayunitsi 60 kapena kupitilirapo zinalinso ndizowonetsa kwambiri za AI, koma panali zosiyana: nsomba, tchizi tchizi, nyama, yogati yachilengedwe.

Mukufufuza, Pulofesa D. Brand-Muller adaphunzira zofunikira za AI m'mitundu 38 ya chakudya. Pambuyo pake, matebulo amafuta a insulin adapangira zinthu zambiri.

Zomwe zimakhudza mulingo wa AI

Zaka zambiri zakufufuza zawonetsa kuti maulalo a insulin index amawonjezeka mothandizidwa ndi zinthu zingapo:

• Kutentha kwa nthawi yayitali
• kupezeka kwa zinthu zambiri mu mbale
• kukonza pakakonzedwe, mwachitsanzo, zakumwa zoledzeretsa,
• protein yambiri ya Whey
• zophatikiza zamkaka ndi phala, pasitala, dumplings, mkate.

Chifukwa chiyani timafunikira kuchuluka kwa mfundo

Ndi matenda a shuga, kunenepa kwambiri kumayamba, muyenera kuwunika osati kuchuluka kwa shuga m'magazi, komanso zopatsa mphamvu zama calorie. Ndikofunikira kudziwa kuti insulini ndi chophatikiza mahomoni chomwe chimapangitsa kuti mafuta abwezeretsenso mafuta m'masitolo posala.

Kusintha pafupipafupi kwamapulogalamu a insulin, mafuta amadzazidwa mwachangu, ndipo njira yowotcha kalori imatha. Kuphatikizidwa kwa index ya glycemic yayikulu ndi mfundo za AI pamtunda wapakati (60 mayunitsi kapena kupitilira) kumathandizira kulemera, kumasokoneza kuchepa kwa thupi, komwe kumapangitsa njira ya matenda ashuga.

Ngati wodwala ali ndi tebulo lokhala ndi mfundo za insulin ndi glycemic index, ndiye kuti ndikosavuta kuyang'ana kuti chidziwitsochi chitha kugwiritsidwa ntchito kapena ndibwino kuchisintha ndi dzina lina. Mukuyenera kudziwa: Kuphatikizidwa kwa zizindikiro ziwiri zapamwamba kumathandizira kuchuluka kwa shuga m'magazi, kumapangitsa kuti insulini itulutsidwe.

Zindikirani! Zambiri zothandiza pazamalonda amkaka a shuga ndizothandiza mukamalemba zakudya za tsiku ndi tsiku. Mukatha kuphunzira izi, mutha kumvetsetsa chifukwa chake anthu odwala matenda ashuga sayenera kudya tchizi chambiri, yogati, ngakhale mafuta ochepa. Zambiri zokhudzana ndi AI ndi GI m'magulu awa zimawonetsedwa mu gawo "Zosangalatsa pazinthu zamkaka."

Mndandanda wa insulin ndi index ya glycemic

Zogulitsa zambiri zokhala ndi mitengo yapamwamba ya Gl zimakhala ndi zofanana ndi AI, mwachitsanzo, mikate yoyera - 100, zopangidwa ndi ufa - kuchokera 90 mpaka 95, maswiti - 75. Mafuta ochulukirapo, mafuta a trans, mankhwala osungirako, omwe amawonetsa kwambiri onse. Kuthandizira kutentha kumawonjezera kwambiri GI ndi AI.

Kuyankha kwa insulin yaying'ono pothana ndi mfundo za GI zapakati komanso zapamwamba kunawonedwa mwa mitundu iyi ya chakudya:

Mazira osachedwa amakhala ndi AI pafupifupi 30, nyama - kuchokera 50 mpaka 60, nsomba - 58.

Mndandanda wazinthu zonse:

Zochititsa chidwi pazinthu zamkaka

Phunziroli, Pulofesa D. Brand-Muller adapeza kuti mayina othandizira otsatsa mphamvu - tchizi komanso yogati ili ndi AI yayikulu motsutsana ndi maziko a GI yotsika. Kupeza kumeneku kunapangitsa kuti ayambe kufunafuna zomwe zimayambitsa kusiyana kwakukulu komanso kutulutsidwa kwa insulin.

Zinthu zamkaka zimathandizira kumasulidwa kwa timadzi tambiri tambiri timadzi tambiri timene timatulutsa timadzi tambiri, koma mafuta amkati samapezeka mutatha kudya yogati, mkaka, tchizi choko. Vutoli limatchedwa "insulin paradox."

Kafukufuku akuwonetsa kuti ngakhale AI yayitali, zopangidwa mkaka sizimathandizira kunenepa kwambiri. Mfundo ina yofunika - kuphatikiza mkaka ndi phala kumawonjezera zonenepetsa za m'mbale ndi zisonyezo za GI.

Asayansi apeza kuti kudya mkate ndi mkaka kumawonjezera index ya insulin ndi 60%, kuphatikiza ndi pasitala - mwa 300%, koma kuchuluka kwa glucose sikusintha. Kodi nchifukwa ninji pali zoterezi? Palibe yankho ngakhale.

Asayansi sanadziwebe chifukwa chake kugwiritsa ntchito mankhwala a mkaka kumapangitsa kuti insulini itulutsidwe kwambiri kuposa kulandira yankho la lactose. Kafukufuku wakutsogolo uku akupitilizabe.

Malangizo Othandiza a odwala matenda ashuga

Ndi kuwonongeka kwa pancreatic, ndikofunikira kuti musangodziwa kuchuluka kwa GI ndi AI pazinthu zina, komanso kukumbukira mfundo zachakudya. Endocrinologists ndi akatswiri a zaumoyo amalimbikitsa kufunikira kwa zakudya zamtundu wachiwiri komanso woyamba wa matenda.

Ngakhale jakisoni wa tsiku ndi tsiku wa insulin, munthu sayenera kuyiwala za zopatsa mphamvu, mkate, glycemic ndi insulin index. Pokhapokha ngati mukudziletsa, wodwala amatha kudalira thanzi labwino motsutsana ndi maziko a matenda oyambitsidwa.

Malamulo asanu ofunika:

• Kanani kapena simumangodya zinthu zochepa zomwe zili ndi mitengo yapamwamba ya GI ndi AI.
• Onani zomwe zimachitika ndi mkate komanso matenda a shuga.
• Zinthu zonse zomwe zitha kugwiritsidwa ntchito popanda kuvulaza popanda kutentha, mulandire zatsopano.
• Pali zamasamba ochulukirapo: index ya insulin ndi yotsika kuposa nsomba, nyama ndi mkaka.
• Nthambi, pewani zakudya zokazinga, osamadya chakudya mwachangu ndipo zimakhazikika m'matumba.

Ndikofunikira kutsatira mfundo za zakudya zoyenera mu matenda a shuga, onani AI ndi GI pakukonzekera zakudya, makamaka kwa odwala omwe ali ndi matenda omwe amadalira insulin. Njira yabwino ndikumakambirana ndi katswiri wa zakudya, kuwunika momwe shuga alili m'magazi, kusintha mlingo wa insulin ngati pakufunika jakisoni ya tsiku ndi tsiku, kukumbukira zizindikiritso zofunika zomwe zili pamalonda. Gome lathunthu la insulin index ndilothandiza posankha mndandanda wazakudya zolemetsa. Zambiri zothandiza nthawi zonse zimayenera kukhala pafupi ndi odwala omwe amakhala ndi matenda a shuga.

Dziwani zambiri zofunikira pazomwe mafuta amsulidwe wa insulin ndi chifukwa chake amafunikira kuchokera pa vidiyo yotsatirayi:

Zogulitsa Zazikulu AI Gawo

Pakudya, chakudya chimasinthidwa kukhala glucose. Pakuwonongeka kwa zovuta zam'mimba, michere ya m'mimba sifunikira, chifukwa chake chakudya chotere chimasinthidwa mwachangu kukhala glucose, omwe umasonkhana m'magazi.Kuchuluka kwa shuga m'magazi chifukwa kumachitika mofulumira.

Kuti "muwononge" zakudya zophatikiza ndi zovuta zam'mimba, michere yapadera imapangidwa ndi m'mimba. Izi zimatenga nthawi, motero, kuwonjezeka kwa shuga m'magazi kumachitika pang'onopang'ono, monga chakudya chimegidwa.

Chifukwa cha insulin, glucose yochokera m'magazi imayamba kutengeka ndi minofu ya minofu. Ngati timadzi timeneti timatulutsa pang'ono, kuchuluka kwa shuga kumakhalabe kokwezeka. Pakakhala insulin ya insulin mu shuga mellitus, jakisoni wa mahoni amapangidwa, chifukwa chomwe gawo lofunikira mthupi limasungidwa ndipo kuchuluka kwa shuga kumasintha.

Gome lathunthu lazinthu ndi mfundo zawo za AI zimathandizira kudziwa kuthamanga kwa mayankho a insulin pakumwa zakudya zina. Chizindikirochi ndichofunikira kwambiri polemba menyu, chifukwa chimakupatsani kuwerengera molondola kuchuluka kwa insulin ndikupewera kuchuluka kwa shuga m'magazi.

Monga tikuwonera patebulopo, ngakhale zakudya zopanda mafuta, monga mazira, nsomba ndi nyama yokonda, zimayambitsa insulini. AI ikakwera, mahomoni ambiri amapangidwa ndi thupi poyankha kudya zakudya zotere.

Kuwonjezeka kwa kuchuluka kwa kuphatikizira kwa insulin motsutsana ndi vuto la metabolic lomwe limayambitsa mtundu wa 2 shuga mellitus limakwiyitsa kudziunjikira kwa mafuta komanso kuwonjezeka kwa thupi. Izi zimadzetsa kuti mafuta atha kudyeka ndipo glucose m'magazi samadziwika ndi minofu yamatenda, kuphatikiza kwake kumawonjezeka ndipo gawo lina limakhala "m'malo osungirako", ndiye kuti.

Yankho la mkaka ndi insulin

Ndikofunika kulabadira cholembera cha insulin cha zinthu zopangidwa mkaka zomwe zimapanga gawo lofunikira la zakudya - tchizi tchizi, kefir ndi yogurt. AI yazinthu izi ndizokwera kwambiri ndipo ndi magawo 120.

Kafukufuku adabweretsa kuti kumamwa kwambiri mkaka kumabweretsa kuchuluka kwa insulin, koma kusinthasintha kwa shuga m'magazi.

Insulin yochulukirapo simumadyedwa chifukwa cha cholinga chake, koma imaputa kupanga mahomoni a adrenal, omwe amalepheretsa kuchotsa madzimadzi ambiri mthupi. Zotsatira zake, madzimadzi amadziunjikira ndipo thupi limachuluka.

Kugwiritsa ntchito mkaka ndi mkaka wowawasa sikumakhudza mulingo wa shuga, popeza mndandanda wawo wa glycemic ndiwotsika ndipo amakhala pafupifupi magawo 30-35. Kudya zakudya zamkaka zopatsa mkaka ndi mkaka limodzi ndi zakudya zina kumatsutsa shuga.

Chifukwa chake, chikho cha kefir ndi phala yochepa ya durum tirigu, kuwonjezeka pang'ono kwa shuga ndikupanga mofulumira insulin yambiri. Izi ndichifukwa cha zomwe ma peptides amapanga mumkaka, zomwe zimayambitsa kuwonongeka kwa casein, poyankha momwe kuphatikizira kwa insulin m'thupi kumakulira.

Ndikofunikira kudziwa kuti mafuta azinthu zomwe zilandiridwazo zilibe kanthu, cholembera cha insulin ya mafuta ochepa otsika ndi 120.

Mukamapanga mndandanda wazakumwa odwala matenda ashuga, komanso kwa aliyense amene akufuna kuchepetsa thupi, ndikofunikira kuganizira za mawonekedwe amkaka ndi mkaka wowawasa, ndikugwiritsa ntchito mosamala. Sikoyenera kukana mkaka kwathunthu muzakudya, koma kuchuluka kwake kuyenera kukhala kochepa.

Katundu Wotsika wa AI

Mndandanda wa insulin wotsika wazinthu zomwe zimakupatsani chakudya chimakupatsani mwayi wopanga menyu pophatikiza mitundu yosiyanasiyana yazinthu ndikupewa kuwonjezeka kwakukulu pakupanga kwa mahomoni. Gometi yankho la insulini idzakuthandizani pankhaniyi.

Makhalidwe amawerengedwa kuti akhale ndi gawo lomwe lili ndi 240 kcal. Mlozera sudalira unyinji wazomwe wapangidwazo, koma pazomwe zimapangidwira mafuta, motero ndikofunikira kukumbukira kuti calorie imagwira ntchito yofunika.

Zamasamba zimakhala ndi AI yotsika, mndandanda wawo wa glycemic nawonso siwokwera, kotero magwiridwe azinthu izi amasiyana pang'ono.

Glycemic index (GI) ndiye chofunikira kwambiri pazomwe zimayang'anira shuga wa magazi mwa odwala omwe ali ndi matenda ashuga. Njirayi ndiyofunikanso kwa anthu athanzi omwe akulimbana ndi kunenepa kwambiri.

GI ikuwonetsa kuchuluka kwa shuga m'magazi akatha kudya.

Izi zimathandiza odwala omwe ali ndi mtundu 1 wa shuga kuti asinthe kuchuluka kwa insulin yoyendetsedwa ndikuwerengera nthawi yomwe pakati pa jakisoni.

Matenda a shuga a Mtundu Wachiwiri amathandizidwa ndi zakudya, kotero kuganizira za glycemic index ndi gawo lofunikira la chithandizo chamankhwala. Kusankha bwino kwa zinthu mumenyu malinga ndi GI yawo kumakupatsani mwayi woperekera chipukuta misozi komanso kupewa shuga.

Index ya insulin ndi index ya glycemic ndiyofunikira kwambiri kwa iwo omwe amachiza matenda amtundu wa 2 okha ndi zakudya ndipo osamwa mankhwala a hypoglycemic. Choyamba, index ya glycemic ndi katundu wazakudya ziyenera kukumbukiridwa. Zakudya zingapo zama GI zotsika zimachepetsa shuga, pomwe zakudya zina zimathandizira kukwera kwake msanga.

Mawonekedwe a AI ndi GI ali ndi zosiyana zambiri, koma pazinthu zina zizindikiro izi zimakhala zofanana. Chifukwa chake, mkate wopanda tirigu woyera umakhala ndi mfundo zofanana za AI ndi GI - pafupifupi 100, pomwe tchizi tchizi chimakhala ndi GI yotsika komanso AI yapamwamba kwambiri.

Popeza izi ndizopezeka muzakudya, ndizosavuta kupanga zakudya zomwe shuga zimasintha, koma kupanga kwambiri kwa insulin sikuchitika. Kwa odwala matenda ashuga amtundu wa 2, kudya kotere ndikofunika kwambiri, chifukwa kumakupatsani mwayi wowonjezera kagayidwe kazakudya ndikuchepetsa thupi.

Ngati wodwala amapanga zakudya pokhapokha pazinthu za GI, nthawi zambiri pamakhala kuwonjezeka kwa kupanga kwa insulin. Insulin yosagwira chifukwa cha cholinga chake imapangitsa kuti madzi azisungika m'thupi. Nthawi yomweyo, kagayidwe kachakudya kamachepetsa ndipo mafuta samatha. Izi zingayambitse kulemera.

Kwa odwala matenda ashuga a mtundu woyamba, phindu la AI silimagwira ntchito yofunika kwambiri, chifukwa insulin imaperekedwa kwa jakisoni.

Ngakhale zili ndi mkaka wa AI wokwera mkaka, simungathe kuzikana. Ndikofunika kuti muchepetse kudya kwanu molumikizana ndi zakudya zamafuta ambiri.

Chifukwa chake, kapu ya kefir yokhala ndi tirigu ingapangitse kuti pakhale kuchuluka kwa insulini, chifukwa AI yazakudya zokhala ndi chakudya chamagulu ndizambiri. Kupanga kwa mahomoni mutatha kudya kefir ndi zipatso zidzakhala zochepa.

Pali zopatsa mphamvu zochepa izi, ndipo zakudya zamafuta azakudya zimachepetsa kugaya.

Mukasakaniza malonda, tebulo likuthandizirani kusankha kuphatikiza koyenera. Kuchepetsa kudya zamafuta ndi index yayikulu ya insulin kudzakuthandizani kuti muchepetse thupi kwambiri.

Ndi mtundu 2 wa matenda ashuga, chithandizo chamankhwala choganizira za zinthu za Gi ndi II zimapangitsa kuti matendawa athe kulipira ndikupewa zovuta, motero tikulimbikitsidwa kuti nthawi zonse muzikhala ndi mndandanda wazikhalidwe izi.

Dongosolo Lathu la Insulin: Gawo Lathunthu

Anthu omwe amakakamizidwa kuwunika zakudya zawo pazifukwa zaumoyo ayenera kudziwa index ya insulin. Chizindikiro ichi chikuwonetsa kuchuluka kwa kusintha kwa insulin, imasiyana ndi index ya glycemic.

Madokotala amawerengera chizindikiro chomwe chatsimikiziridwa pazogulitsa zambiri.

Anthu odwala matenda ashuga komanso anthu ofunitsitsa kuchepetsa thupi amafunika kukhala ndi mndandanda wathunthu wazakudya za insulin kuti amvetsetse zakudya komanso kuchuluka kwa zakudya.

Index ya insulin

Osati okhawo omwe ali ndi matenda ashuga, komanso omwe ali ndi chiyembekezo chokhala ndi matendawa kapena kungoyesa kuchepa thupi, kusamalira thanzi lawo, ayenera kudziwa za malingaliro monga glycemic ndi insulin index product. Kwa nthawi yoyamba, chidziwitso pa index ya insulin (AI) chinaperekedwa kwa anthu kumapeto kwa zaka za zana la 20. Kodi mndandanda wa insulini wazinthu zomwe mungagwiritse ntchito ndi momwe mungagwiritsire ntchito izi pazolinga zawo, wafotokozedwa m'nkhaniyi.

Carbohydrate kagayidwe

Kuti mumvetsetse chifukwa chake mapangidwe amtunduwu amafunikira, munthu ayenera kumvetsetsa kayendedwe ka thupi komwe kumachitika m'thupi la munthu, chifukwa zizindikiro zimalumikizana nawo. Munthu amalandira kuchuluka kofunikira kwa mphamvu mu kagayidwe kazakudya. Mtundu wosavuta akuti:

• Chakudya chikalowa m'thupi, zakudya zophatikizika zamagetsi zimagawika m'misempha yosavuta, yomwe glucose ndi fructose amayimira. Chifukwa cha khoma lamatumbo, amalowa m'magazi.
• M'magazi, kuchuluka kwa shuga (shuga) kumakwera kwambiri, ndipo zikondamoyo zimalandira chisonyezo chakufunika kwa kutulutsidwa kwa insulin (chinthu chogwira ntchito m'thupi), ntchito yake yomwe ndi kunyamula shuga ku maselo, minyewa, ndipo motero, kuchuluka kwa magazi.
• Insulin imadutsa glucose kumisempha ndi maselo amafuta. Popanda kuchitapo kanthu kwa timadzi timeneti, minyewa singadutse shuga mkati.
• Gawo la monosaccharide limagwiritsidwa ntchito kupanga zida zamagetsi, zotsalazo zimasungidwa mu minofu ngati chinthu cha glycogen.

Zofunika! Glycogen ndiyofunikira kuti thupi likhale ndi shuga wokwanira pakati pa chakudya, kubwezeretsanso glucose m'magazi ngati awonongedwa kwambiri chifukwa cha zolimbitsa thupi.

Ngati chiwerengero chokwanira cha mahomoni chimapangidwa ndi kapamba, tikulankhula za mtundu wa matenda ashuga 1 a shuga. Ndi kapangidwe kokwanira, koma kutayika kwa maselo kupita ku insulin, mtundu wa 2nd wa matenda amawoneka (osadalira insulini).

Odwala oterowo amasintha kadyedwe kawo, poganizira zonse za glycemic ndi insulin index ya zinthu, popeza ndi thandizo lawo zokha zimapangitsa kuti magawo a labotale azikhala osavomerezeka.

Chiwembu cha kutenga nawo gawo insulin mu kagayidwe

Kodi mlozera wa insulin ndi chiyani?

Chizindikiro ichi chimawonedwa ngati chaching'ono. Imatsimikiza kuchuluka kwa insulini ya mahomoni omwe amamasulidwa ndi kapamba poyankha kudya gawo la chakudya mu chakudya. AI sikuti nthawi zonse imagwirizana ndi chizindikiro china chodziwika - glycemic index.

Amadziwika kuti osati saccharides okha, komanso mapuloteni, mafuta ochulukirapo amatha kuyambitsa kapangidwe ka insulin. Izi zimachitika ngakhale mlingo wa glycemia sufuna kuchepa. Amakhulupirira kuti ndi mkate womwe umayambitsa kutulutsidwa kwa mahomoni ambiri, ngakhale kuti chisonyezo chake cha glycemic sichingakhale chapamwamba kwambiri.

Glycemic index (GI) imawonetsa momwe kuchuluka kwa shuga komanso kuchuluka kwake kumachulukira m'magazi pambuyo poti gawo la chinthu (mwina mbale) lalandiridwa. Chizindikiro ichi chimatengera mfundo izi:

• ntchito za enzymatic zimachitika m'matumbo,
• Zinthu zikukula
• ukadaulo wokonza zogulitsa,
• kugwiritsa ntchito mankhwala othandizira kutentha
• kuphatikiza ndi zakudya zina,
• malo osungira.

Kugwiritsa ntchito mankhwala othandizira kutentha kumakhudzanso glycemic indices

Kafukufuku wazachipatala wapangitsa kuti zitheke kuwerengetsa osati kuchuluka kwa shuga magazi atalandira zinthuzo, komanso nthawi ndi kuchuluka kwa insulin, zomwe ndizofunikira kuti abwezeretse mankhwalawo ku boma lawo loyambirira.

Zofunika! Mlingo wa AI ndikofunikira kwambiri kuganizira odwala matenda a shuga omwe amadalira insulin, chifukwa amafunika kuwerengetsa moyenera kuchuluka kwa mankhwalawo.

Pochita kafukufuku wamankhwala omwewo, kuchuluka kwa GI ndi AI pazinthu zazikulu zimatsimikiziridwa kuti zitheke kufananizidwa. Asayansi adasowa pomwe adapeza zosagwirizana pamitundu iwiri ya chinthu chimodzi.

Mwachitsanzo, GI ya lactose inali yapamwamba kuposa manambala ake a insulin, omwe sangathe kunena za mkaka ndi mkaka. Mafuta awo a insulini anali okwera kangapo kuposa index ya glycemic.

Mwachitsanzo, GI yogati ndi 35, ndipo AI yake ndi 115.

Malangizo ofunikira kwa anthu omwe akudwala matenda ashuga: mukapanga menyu payokha, muyenera kudalira index ya glycemic, kenako pokhapokha musinthe zomwe mukugulitsazo, poganizira insulin yomwe thupi limayigwiritsa ntchito.

Kunyalanyaza kwathunthu kwa AI ndikosavomerezeka, chifukwa zinthu zomwe zimakhala ndi kuchuluka kwambiri zimachepetsa kapamba, zimayambitsa kudziunjikira kwa mpira wa lipids, m'malo mogwiritsa ntchito malo omwe alipo kale.

Mfundo zophatikiza malonda ndi insulin index yawo:

• Zogulitsa mapuloteni (nyama ndi nsomba, tchizi cha kanyumba, mtedza ndi bowa) siziyenera kuphatikizidwa ndi chakudya chamadyedwe (chimanga, mbatata, nandolo ndi mkate) komanso chakudya chamagulu othamanga. Zimayenda bwino ndi mafuta (zonona ndi masamba) komanso masamba.
• Ma Starches sakuphatikiza ndi chakudya chamoto chofulumira (uchi, zipatso, kupanikizana, chokoleti). Pitani bwino ndi mafuta.
• Zakudya zamafuta othamanga siziphatikiza ndi mapuloteni, zakudya zam'mimba ndi masamba. Pitani bwino ndi mafuta.
• Zamasamba siziphatikiza ndi mafuta othamanga. Zabwino kuphatikiza mapuloteni ndi mafuta.

Nsomba ndi ndiwo zamasamba - kuphatikiza kwabwino kwambiri kwa odwala matenda ashuga

Malinga ndi mfundozi, akatswiri amapereka malingaliro otsatirawa kwa odwala matenda ashuga:

• choletsa kugwiritsidwa ntchito kosavuta kwa chimbudzi ndi mafuta, mwachitsanzo, mbale zamkati siziyenera kutsukidwa ndi zakumwa zotsekemera,
• kuphatikiza kwa mapuloteni ndi ma carbohydrate ayenera kukhala ochepa, mwachitsanzo, uchi sayenera kuwonjezeredwa ku tchizi choko,
• Zophatikiza zovuta ndi mafuta osapanga - chisakanizo chophatikizika (mtedza ndi nsomba)
• mukaphika, muyenera kuchepetsa kugwiritsa ntchito mankhwalawa (ngati nkotheka),
• chakudya cham'mawa chizikhala ndi zakudya zama protein,
• zopatsa mphamvu zovuta zimakondedwa madzulo, chifukwa zimathandizira kubisalira kwa mahomoni a kapamba kwa nthawi yayitali, koma pang'ono.

Zofunika! Palibenso chifukwa chokonda zinthu zomwe "zimadya" (kutanthauza zolembedwa pamapaketi), chifukwa kuti akwaniritse dziko la "zakudya", mafuta omwe amaphatikizidwa amaphatikizidwa ndi chakudya.

Ndizosatheka kudziimira pawokha nambala ya AI ya chinthu (chifukwa cha kafukufuku wapadera wamankhwala ndi labotale). Pali magome opangidwa ndi insulin okonzekera kale.

Tsoka ilo, mndandanda wathunthu wazizindikiro zamazinthu zikuluzikulu sizipezeka pagulu la anthu, ndipo mndandanda womwe ungapezeke pa intaneti uli ndi ochepa mwa oimira "opandaubwenzi", omwe dzina lawo limatha kulingalira gulu lomwe ali.

Kumbukirani mfundo zazikulu:

• zogulitsa zamkaka ndizomwe zili mgulu lomwe lili ndi ziwerengero zapamwamba za AI,
• mndandanda wazakudya ndi nsomba zimasiyanasiyana pakati pa magawo 45-60,
• mazira a nkhuku yaiwisi ndi zinthu zamagulu amtengo wochepa - 31,
• manambala otsika ndizofanana ndi ndiwo zamasamba (kupatula mbatata), bowa,
• magulu ena agulitsidwe ali ndizisonyezo zofananira ziwiri,
• manambala a AI a zipatso ndi chokoleti chakuda ndi 20-22.

Kuyerekeza GI ndi zizindikiro za AI za zakudya zina

Zitsanzo za mankhwala otsika a insulin:

Glycemic index ya apulo

Manambala AI apamwamba ndi amodzi mwa zinthu zotsatirazi:

• malalanje
• mpunga woyera
• nthochi
• makeke
• mphesa
• buledi
• yogati
• nyemba mphodza
• mbatata yophika.

Index ya Insulin: FAQ

Kodi chimadziwika ndi chiyani pa ntchito ya ABC of Bodybuilding? ((nanga, wotchuka ndi chiyani? :)). Poona kuti timayesa kusanthula mitu yaying'ono - yosadziwika komanso yotchuka, kuti tisonkhanitse alendo kuti adzafike pamalowo, omwe ndi achilendo, omwe amati palibe chilichonse kapena ochepa (achita bwino, adadzitamandira nokha :). Mutu wina wotere ndi cholozera cha insulin.

Ambiri mwa owerenga athu amadziwa zomwe glycemic index ili - ngakhale tidapereka nkhani yonse pamutuwu. Koma ndi anthu ochepa kwambiri omwe amadziwa za insulin index. Awo omwe ali m'mutuwu ali ndi malingaliro olakwika pa izi. Pofuna kukhazikitsa ndi kukonza zonse kamodzi, tinaganiza zolemba izi. Zomwe kuchokera pamsululi zikukwaniritsidwa, timaphunziranso za lembalo.

Chidziwitso:
Kuti mumvetsetse bwino nkhaniyi, malongosoledwe ena onse agawidwa m'magawo ang'onoang'ono.

Mlozera wa Glycemic. Pulogalamu yophunzitsa mwachidule

GI ndi dongosolo la manambala lomwe limagwiritsidwa ntchito poyesa kuchuluka kwa chimbudzi ndi mayamwidwe a zakudya ndi zotsatira zake pakupanga magazi. GI yayikulu imapereka kuchuluka kwa glucose pokhapokha pakudya, kutsika kumapangitsa kuti shuga azikhala pang'ono.

Lingaliro la GI lidapangidwa koyamba ndikulowetsedwamo 1981 lolemba a Jenkins ndi anzawo ngati njira yoperekera zakudya zophatikiza ndi mafuta opatsa thanzi kuti magazi asungidwe a shuga azikhala bwino. Zotsatira za ntchito yotereyi kunali kukhazikitsidwa kwa tebulo la mayankho a glycemic a 62 katundu wamba. Pambuyo pake 2002 chaka, matebulo a GI owonjezera adapangidwa.

GI imayendetsedwa ndi:

• mawonekedwe (amadzimadzi kapena olimba)
• mafakitale opanga zinthu. Mimbulu yomwe idaphwanyidwa ndi kusungidwa imakhala ndi mndandanda wokwera wa glycemic kuposa mbewu zonse,
• kuchuluka kwa CHIKWANGWANI (CHIKWANGWANI). Makina akachuluka kwambiri, amachepetsa shuga m'magazi ake,
• kukhwima / kukhwima. Zipatso ndi masamba omwe ali ndi masamba ali ndi GI yapamwamba,
• mafuta ndi asidi acid. Zakudya zamafuta kapena asidi zimasanduka shuga pang'onopang'ono,
• njira yophikira. Mwachitsanzo, kuphika masamba kumawonjezera GI yawo.

Zakudya zamagulu onse zimagawidwa mosavuta komanso zovuta. Komabe, izi sizikulongosola za kuchuluka kwa mafuta m'thupi la shuga. Pofotokoza momwe mitundu yambiri ya zakudya zopatsa mphamvu zimakhudza kwambiri shuga, makulidwe a glycemic apangidwa. Amawerengedwa kuti ndi njira yabwino yogawa chakudya, makamaka zakudya zamafuta. Mndandanda wamtundu wa glycemic umayeza zakudya pamaselo a 0 kale 100 kutengera kuchuluka kwake momwe amawonjezera shuga m'magazi akatha kudya.

Thupi limagwiritsa mosiyanasiyana mitundu ina ya chakudya:

Mutha kuganiza kuti mafuta osavuta am'madzi, chifukwa cha kuchuluka kwawo kwa shuga ndi ma insulin, ndi osathandiza konse, i.e. palibe chifukwa chowanyeketsera. Izi siziri choncho. Muyenera kumvetsetsa zomwe amapereka komanso momwe angazigwiritsire ntchito pazolinga zawo. Ndipo amapereka mphamvu mwachangu, mogwirizana ndi izi, mphindi zoyenera kwambiri zolandirira ndi:

• phwando m'mawa (atagona)
• phwando la 15-20 mphindi zolimbitsa kwakanthawi kochepa (ngati kulimbitsa thupi kuli ndi mphamvu, ndibwino kudya zopatsa mphamvu kale),
• phwando pambuyo pophunzitsidwa (zotsutsana, koma kafukufuku wambiri amatsimikizira izi)
• phwando nthawi yomweyo asanakonze mbiri, i.e. mukafunikira kudyetsa thupi musanayambe mphamvu yayifupi. Mwachitsanzo, kuyika mbiri yanu papenchi yosindikiza,
• musanayambe kuchita masewera olimbitsa thupi (mwachitsanzo, musanayesedwe),
• pomwe zonse ndizachisoni komanso zachisoni :).

"Cant" imodzi ya GI iyenera kumvetsedwa. M'malo mwake, chimakhazikitsa chakudya, kuphatikizapo 50 magalamu a chakudya. Izi zimabweretsa mtundu wina wopotoza. Mwachitsanzo, kuti mutenge kuchokera pa kapamwamba ka chokoleti cha Snickers 50 magalamu a chakudya chamagulu omwe muyenera kudya 80 gr bar. Ndi kuti atenge 50 gr chakudya kuchokera dzungu, muyenera kudya kuzungulira 1 kg Makulidwe anu amagwiritsidwa ntchito mosiyanasiyana, motero kuyerekezera zinthu sizolakwika. Mu 1997 Ku Harvard, ofufuza adabweretsa lingaliro la katundu wa glycemic kuti athetse vutoli.

Pa kusagwirizana kwamkaka ndi mkaka

Odwala ambiri omwe ali ndi matenda ashuga komanso omwe ali ndi chidwi chofuna kuchepa thupi amakhala ndi chidwi chofunsa chifukwa chake mawonekedwe am'malo awiri azinthu zopangidwa ndi mkaka ndi zosiyana kwambiri. Mwachitsanzo, ziwonetsero za glycemic za kanyumba tchizi zili pamtunda wamaunitsi 30, yogati - 35, ndi kuyankha kwa insulin kwa thupi - 120 ndi 115, motsatana.

Zinthu zamkaka sizimayambitsa kukwera kwakukulu kwa glycemia, koma zimapangitsa kaphatikizidwe ka insulin ndi kapamba. Kutulutsidwa kwa kuchuluka kwa mahomoni kumapangitsa ntchito ya enzyme yapadera yomwe imakhudzana ndi kuphwanya kwa lipid.

Zotsatira zake ndi kudziunjikira kwamafuta m'thupi, ngakhale sizikumveka bwino (makamaka kwa iwo omwe amaganiza kuti kudya tchizi cha kanyumba, kuphatikizapo "zakudya", amatha kuchepa thupi).

Kuphatikiza apo, zinthu zamkaka zochuluka kwambiri zimatha kuyambitsa kutupa, kusungabe madzi m'thupi.

Izi ndichifukwa chokoka kwa kapangidwe ka mahomoni a adrenal (makamaka, aldosterone) ndi insulin.

Zofunika! Sikoyenera kuganiza kuti zinthu zamkaka sizingathe kudya, m'malo mwake, izi ziyenera kuchitidwa chifukwa cha kuchuluka kwa michere yomwe imapangidwa, koma modekha.

Zinthu zamkaka - zinthu zofunika zomwe zimafunikira kugwiritsidwa ntchito mosamala

Katundu wa glycemic. Pulogalamu yophunzitsa mwachidule

Amakhulupirira kuti chakudya chophweka chomwe chimadyedwa ndi mtundu wake wa glycemic chimakulitsa kuchuluka kwa insulini yomwe imapangidwa ndi kapamba. Uku ndikulakwitsa. Kulemera kwambiri kwa glycemic, osati GI yomwe, kumapangitsa kuti insulin iwonjezeke. Chakudya cha glycemic chimawerengeredwa mwachindunji kuchokera ku index yake ya glycemic. Timangotenga chakudya chachikulu, ndikugawa 100 Muchulukane ndi magalamu a chakudya (kuphatikiza CHIKWANGWANI) mumtundu wofanana. GN ndi mndandanda wazakudya zopatsa thanzi zomwe zimayeza kuchuluka kwa chakudya mu chakudya.

Glycemic index ndi glycemic katundu: kusiyana kwake ndi kotani

Poyang'ana koyamba, zikuwoneka kuti GI ndi GN ndi amodzi ndi ofanana, koma sizili choncho. Mlozera wa glycemic umawonetsa m'mene chakudya chimapangidwira mofulumira ndikugaya ngati shuga m'magazi. Mwanjira ina, momwe zakudya zimagwera mwachangu m'magazi a magazi. Koma Gi zilibe kanthu kuchuluka kwa chakudya chamagulu muzakudya (kukula kwazosiyanasiyana), ndipo GN imatulutsa kuwerengera uku ndipo ndikuwonetsa kwambiri momwe zakudya zamatumbo zimakhudzira shuga m'magazi.

Makhalidwe abwino a GI ndi GN ndi:

Pamalo otseguka a netiweki pali matebulo ambiri okhala ndi zinthu za GI, komabe, nthawi zambiri pamakhala zambiri zotere zokhudza GN, sizipezeka.

Pokhudzana ndi zomwe tanena pamwambapa, funso limabuka: ngati mankhwalawo ali ndi GI yayikulu, koma GN yotsika, kodi izi zimakhudza bwanji shuga?

High GI imangotanthauza kukhalapo kwa chakudya chopezeka mosavuta m'zopangidwazo kuti zimupangitse kuyamwa mwachangu. Komabe, imatha kukhala ndi gawo lochepera la glycemic. GN yotsika ndiye chizindikiro chabwino kwambiri chakuti chakudya sichingakhudze kwambiri shuga wamagazi. Tiyeni tiwone fanizo ndi ichi.

Mavwende apita posachedwa (onani apa momwe mungasankhire) ndipo ali, monga mukudziwa, GI yapamwamba - pafupifupi mayunitsi okwana 72. Komabe, GB ili kokha 4. Mavwende apamwamba a GI amayeza 4 kutumikirana kwazinthu (1 kutumikira / chikho = 152 gr), ayi 1 servings / chikho kapena 100 mzati Low GN imatanthawuza kuti gawo limodzi la mavwende mulibe mafuta ambiri (5,8 gr on 100 gr), chifukwa chivwende ndi madzi. Timawerengera GN = 72/100*5,8 = 4,17. Mtengo wake ukutanthauza kuti kuphatikiza kwa mavwende sikungathandize kwambiri shuga. Chifukwa chake, upangiri wa akatswiri azakudya zokhudzana ndi momwe angadyere chidutswa chimodzi cha chivwende panthawi. Mutha kudya mavwende, pamtunda, kuti "Ndikufuna kupendako" :).

Tiyeni tiyerekeze kuti mwatsopano kuti mukhale ndi thanzi labwino ndipo mukudziwa "maupangiri" anu okha; Tiyeni tiwone momwe malingaliro athu angalumirire polingalira za malonda mu gawo limodzi lokhalo la "luso". Mwachitsanzo, tengani mavwende omwewo. Zambiri: 30 kcal pa 100 mzati Mapeto oyamba: kashiamu yotsika, ndizotheka ndi kuwonda. Chidziwitso chachiwiri: GI yapamwamba. Mapeto achiwiri: ndizosatheka ndi kuwonda, shuga amakula. Zambiri zachitatu: GN yotsika. Pomaliza chachitatu: ndizotheka ndi kuwonda. Chifukwa chake, tidasintha malingaliro athu pankhaniyo katatu, nthawi iliyonse ndikuganiza zatsopano. Chifukwa chake, kuwunika kwina kulikonse muzakudya zanu kuyenera kuchitika mokwanira, osati ndi gawo limodzi.

Ganizirani chitsanzo china - uchi. Wake wamkulu 87, ndipo GN ndi 18 mayunitsi pa 100 mzati Kuchulukitsa kwa glycemic kwazinthu zotere ndi kwapamwamba kwambiri, izi zikuwonetsa kuti uchi umatsogolera kuchuluka kwa shuga m'magazi ndi nsonga zake. Thupi likayamba kuchuluka m'magazi, thupi limatulutsa insulini yambiri kuti itsike. Ngati thupi lanu liyenera "kumasula" insulin yowonjezereka mosalekeza, izi zimapangitsa kutsutsana ndi insulin komanso kukula kwa matenda a shuga.

Mapeto: Muyenera kuyang'ana osati pa GI yazogulitsazo, komanso GN yake. Pambuyo pokhapokha pangani lingaliro ngati zingatheke kudya. Zakudya zina zimatchulidwa kuti ndi glycemic yayikulu, koma ndi GN yotsika imatha kukhala chakudya chamagulu omwe samakhudza shuga m'magazi.

Chifukwa chake, tinapeza kusiyana, tsopano tazindikira ...

Kodi opaleshoni ya insulin ndiyowopsa?

Kuwonjezeka kwa zinthu zomwe zimagwira pakhungu ndi kapangidwe kathupi lathupi lathupi. Ziwerengero zimakwera m'magazi pambuyo pofika chakudya chilichonse. Ndizosatheka kupatula kwathunthu hyperinsulinemia, chifukwa mu izi mumakhala zosokoneza m'thupi.

Kuphulika kwa mahomoni kotereku kumachitika kangapo katatu patsiku, komabe, kugwiritsa ntchito mankhwala osokoneza bongo mosavuta kumatsutsa maonekedwe ambiri, zomwe zimakhala zoyipa kale.

Momwe mungagwiritsire ntchito index kuti muchepetse komanso muchepe

Ngati munthu ali ndi cholinga chochepetsa thupi, ndiye kuti zinthu zomwe zili ndi mitengo yayitali kwambiri ya AI zimaphatikizidwa kwambiri menyu kuti ntchito yake igwere pa theka loyamba la tsiku. Pambuyo pa 14-00, ndikofunikira kusungitsa kuchuluka kwa mahomoni mkati mwa chimango cholimba.

Ngati cholinga chili, m'malo mwake, kuchuluka kwa thupi, zakudya zomwe zili ndi AI yayikulu ziyenera kugawidwa motere: Zakudya ziwiri ziyenera kukhala chakudya chamasana chisanachitike, chachitatu - pambuyo pa nkhomaliro.

An endocrinologist kapena katswiri wazakudya amathandizira kuti amvetsetse kuti AI ndi chiani, chifukwa chake chikufunikira, momwe angagwiritsire ntchito mawonekedwe amtundu wa zinthu kuti apange menyu, komanso matenda ashuga. Mothandizidwa ndi malingaliro a munthu payekha, wodwalayo amasintha zakudya zawo zokha.

Chifukwa chiyani mukufanizira GI ndi AI

Kwa nthawi yoyamba kugwiritsa ntchito lingaliro la "insulin index" adaperekedwa ndi a Janet Brand-Miller a ku Australia. Anayesa pazinthu 38, zomwe gawo lake linali 240 kcal.

Anthu omwe amatenga nawo mbali phunzirolo amadya zakudya zina, kenako amayesa magazi kwa mphindi 15 zilizonse kwa maola awiri.

Kuti muwerenge AI, zotsatira zake zinali kuyerekezedwa ndi kutulutsidwa kwa insulin komwe kumachitika chifukwa chodya mikate yoyera muyezo wofanana ndi 240 calories. Chifukwa cha kafukufuku, zidapezeka kuti nthawi zambiri, GI ndi AI zimagwirizana.

Komabe, zinthu zina zopanda mafuta zamafuta zinadabwitsa kwambiri. Chifukwa chake, mwachitsanzo, nyama, mazira ndi nsomba, zomwe GI yake ndi 0, idayambitsa insulini kuyambira 30 mpaka 115. Ngakhale pasta wolimba ndi GI 38 ali ndi AI 40. Khalidwe lazopangira mkaka ndizopezeka mosayembekezereka.

Yogurt idasiyanitsidwa makamaka: ndi GI ya 35, kuyankha kwake kwa insulin ndi magawo 115. Kupatula pagulu la mkaka ndi tchizi tchizi. GI yake ndi AI ndi magawo 30 ndi 45, motsatana. Asayansi sangathe kufotokoza chomwe chinayambitsa kusiyana kotereku pakupanga zinthu mkaka.

Komanso, palibe umboni kuti kugwiritsa ntchito kwawo kumapangitsa kuti munthu akhale wonenepa.

Mwambiri, GI ndi AI zimagwirizana, komabe, pazinthu zina, izi ndizosiyana kwambiri.

Chifukwa chake, kwa anthu ambiri, kuphatikiza pa odwala matenda a shuga omwe amadalira insulin, popanga zakudya, munthu ayenera kuyang'ana m'ndondomeko ya glycemic index ya zinthu.

Komabe, simuyenera kunyalanyaza kwathunthu zisonyezo za insulin, popeza kuchuluka kwa mahomoni kumachotsa England. Zotsatira zake, vuto lotere limachitika, ndipo thupi limayamba kudziunjikira mafuta, mmalo mwakugwiritsa ntchito lomwe lilipo.

Dongosolo la Insulin Index

Sindingathe kupeza zogulitsa za AI ndekha. Kuti muchite izi, muyenera gome la insulin index lapadera.

Mutha kupeza zakudya zokhala ndi index yayikulu ya insulin yomwe imachulukitsa shuga wamagazi, monga nyemba, caramel, kapena mkate yoyera. Zogulitsa zomwe zili ndi GI ndi AI ofanana zimaperekedwanso.

Mwachitsanzo, nthochi - 80, oatmeal - 74, zopangidwa ndi ufa - 95. Pakati pazogulitsa zomwe zimakhala ndi insulin index yotsika komanso GI yayitali, mutha kusiyanitsa mazira, granola, mpunga, makeke ndi tchizi cholimba.

Kuti zogulitsirazo sizikhala ndi phindu lalikulu pa shuga wamagazi, ziyenera kuphatikizidwa molondola. Mbatata, mkate, nandolo ndi zinthu zina zokhala ndi wowuma kwambiri sizikulimbikitsidwa kuti ziziphatikizidwa ndi zakudya zama protein: tchizi tchizi, nsomba kapena nyama.

Ndikofunikira kuphatikiza mbale zokhuthala ndi mafuta a masamba, batala kapena masamba monga kaloti, kabichi kapena nkhaka. Zakudya zamafuta othamanga (uchi, zipatso, chokoleti ndi zina) ziyenera kuphatikizidwa ndi mafuta komanso osagwirizana ndi masamba ndi mapuloteni.

Malangizo onse

Zakudya zopangidwa moyenera zimaphatikizapo zinthu zonse zofunika pathupi. Kuti mupindule ndi zakudya, tsatirani izi.

• Sankhani mosamala zophatikiza. Mukamadya chakudya chamafuta, onjezerani mafuta owonjezera kwa iwo. Mwachitsanzo, nsomba za mchere + avocado + mtedza.
• Pewani kudya zakudya zapamwamba za GI (chivwende, muffin, zakudya yokazinga, yogati).
• Osamadya chakudya chamafuta othamanga komanso zakudya zokhuthala pambuyo maola 14.
• Yesani kugwiritsa ntchito bwino mapuloteni anu am'mawa. Pewani ma flakes ndi mkaka kapena msuzi wazipatso, chifukwa zimakhala zodzaza ndi insulin yayikulu.
• Yesetsani kuti musadye mkaka masana.
• Idyani zakudya zovuta komanso zomanga thupi pakudya kwamadzulo. Kuphatikizidwa kwabwino kwambiri kungakhale bere la nkhuku ndi buckwheat kapena bulgur.
• Werengani malembawo mosamala musanagule zinthu. Ngati ali ndi zotsekemera (maltodextrin, malt, xylose, manyuchi, etc.d.), kukana kugula iwo.

Kuti muchepetse AI ya khofi ndi tiyi, adyetsani popanda shuga. Onjezerani mandimu kapena Stevia wokoma pachakumwa, ngati mungafune. Yesetsani kuti musadalire ma apricots owuma.

Zipatso zouma zimakhala ndi shuga wambiri, zomwe zimayambitsa kukwera kwamphamvu kwa shuga. Sinthani zipatso zouma ndi zipatso zatsopano, zotsika-GI monga makangaza, maapulo, kapena mphesa.

Siyani mowa kwathunthu. Mlozera wa mizimu wa insulini ndiwokwera kwambiri.

Kuphatikiza pa kutsata mayankho a insulin pazakudya ndi malamulo a kudya moyenera, kulumikiza zolimbitsa thupi, musaiwale kuwongolera kuthamanga kwa magazi ndi shuga. Onetsetsani kuti akuyeza masekeli osachepera kamodzi pamwezi.

Ndi phindu lakuthwa kwambiri, sinthani zakudya zanu. Ngati kulemera kumapitilirabe pambuyo pa izi, pitani kuchipatala. Kusakhazikika kwa kulemera kwa thupi kumawonetsa zovuta mu malamulo a insulin.

Pankhaniyi, ndibwino kuchitapo kanthu panthawi yopeweka osabweretsa thupi ku zovuta za matenda ashuga.

Carbohydrate kagayidwe

Thupi limalandira mphamvu zochuluka zamoyo kuchokera ku kagayidwe kazakudya. Osavuta kwambiri, mayamwidwe azakudya za chakudya akhoza kuyimiridwa ndi dongosolo lotsatirali:

1. mukamadya chakudya, mafuta osavuta amadzimadzi mwachangu komanso modzikakamiza amadzaza shuga ndi fructose, ndipo nthawi yomweyo alowe m'magazi,
2. Zakudya zomanga thupi zovuta zimafunika nayonso mphamvu kuti iwonongeke,
3. njira yovundikira chakudya ndikuwonjezera kuchuluka kwa shuga m'magazi, pomwepo, kumayambitsa makina opanga insulin timadzi ndi kapamba - insulin wave (insulin wave).

Kupitilira apo, insulini imayenera kulumikizana ndi glucose ndiku "kutsatira" kudzera m'magazi kupita ku minofu kapena minofu ya adipose. Popanda insulini, maselo a minyewa amtunduwu amakhala osakanikirana kwambiri ndi glucose.

Kuchuluka kwa glucose komwe amagwiritsidwa ntchito ndi thupi kuti azichita zinthu zofunika.

Gawo la glucose pambuyo polymerization limasandulika glycogen, limayikidwa mu chiwindi ndi minofu.

• hepatic glycogen amasunga shuga wachilengedwe wamagulu pakati pa chakudya,
• minofu imasungidwa m'malo osungirako "othandizira" pazovuta kwambiri, koma imagwiritsidwa ntchito nthawi yayitali kapena pachimake zolimbitsa thupi.
• zina zonse, zomangidwa ndi insulin, shuga zimayikidwa m'maselo a mafuta.

Kuphwanya mphamvu ya maselo amafuta kupita ku insulin yoyambitsidwa ndi kuphwanya kagayidwe kazakudya kumayambitsa kusokonezeka kwa postreceptor mu metabolism ya glucose - kunenepa kwambiri kwa visceral, komwe pakapita nthawi kumabweretsa mtundu wachiwiri wa matenda osokoneza bongo.

Ngati kapamba sangayankhe mokwanira kuwonjezeka kwa shuga wamagazi (amatulutsa kuchuluka kosakwanira kwa timadzi), shuga wambiri wosaphatikizika amapezeka nthawi zonse m'magazi, ndipo shuga yodalira insulin imayamba.

Kugwiritsa insulini kwambiri kumapangitsa kuti magazi azisungidwa kwa hepatic glycogen, ndikusintha kukhala shuga. Chiwindi chomwe chimasowa glycogen chimapereka lamulo la SOS, mwakutero limayambitsa vuto lanjala. Pali bwalo loipa lomwe limayambitsa kunenepa kwambiri, metabolic syndrome ndi matenda a shuga 2.

Zinakhala zofunika kudziwa kuti ndizogulitsa ziti zomwe zingakwaniritse zofuna za thupi zamagazi. Mwachitsanzo, 10 magalamu a chakudya chamafuta muli:

• mu supuni yotsekemera uchi (13 g),
• theka la apulo wamba (100 g),
• mukupereka nyemba (100 g) za nyemba zophika
• magalamu 20 a mikate yoyera.

Zakudya zopatsa mphamvu za uchi mosavuta zimachokera msanga m'matumbo, ndipo ma polysaccharides apulo, nyemba kapena mkate amatenga nthawi kuti awononge. Kuphatikiza apo, kuyambira kuchuluka komwe kumayambira chakudya, shuga wambiri amapezeka. Ndizoyerekeza zinthu zomwe zimapangitsa malingaliro a glycemic index.

Kugwiritsa ntchito kwa GI ndi AI

Malangizo apadera kwa aliyense kupatula odwala matenda ashuga omwe amadalira insulin ndikuti mukayerekezera magawo awiriwa, muyenera kuyang'ana kwambiri pa GI, kenako ndikusintha zakudya zanu ku AI ndi magawo ena. Koma AI siyenera kunyalanyazidwa - kuchuluka kwa insulini kumatsitsa gland ya insulin, kumapereka lamulo lodziunjikira mafuta, osagwiritsa ntchito zomwe zasungidwa kale.

Zakudya zoyenera

Anthu odwala matenda ashuga ayenera kutsatira malangizo awa:

• Musaphatikize zakudya zamafuta othamanga ndi mafuta osapsa - ma pie a batala sayenera kudyedwa ndi nyama, osamwa mbale zam nyama ndi zakumwa za shuga.
• Muchepetse kuphatikiza kwakunja kwa mapuloteni ndi chakudya - mwachitsanzo, tchizi tchizi + uchi.
• Pelekani zakudya zophatikizika ndi chakudya chamafuta amafuta ambiri: mafuta a salmon, avocado, mtedza, sesame ndi mpendadzuwa, fulakesi, mpiru, soya ndi chokoleti.
• Sankhani zakudya zokhala ndi GI yotsika komanso pakati, ndikuyang'anira GN yonse. Gwiritsani ntchito luso lililonse lodziwika bwino kuti muchepetse GI yanu.
• Chakudya cham'mawa chimayenera kukhala ndi mapuloteni - chakudya cham'mawa cha ku America "chapamwamba chokhala ndi mkaka (yogati) ndi madzi a lalanje" chimapangitsa thupi "kudzuka" ndi chinsinsi chachikulu cha insulin.
• Konzani zakudya za chakudya chamadzulo. Mapuloteni ndi mafuta madzulo zimatsimikiziridwa kuti zimayambitsa kutulutsa kwa insulin nthawi yogona.
• Kwa odwala matenda ashuga omwe amadalira mahomoni - osadya mkaka masana.
• Osamagula zakudya zamkaka.
• Osagula zakudya zolembedwa "zakudya", "zopatsa mphamvu zochepa" komanso "mafuta ochepa." Zambiri zoterezi, zimawonetsa kuti mafuta achilengedwe asinthidwa ndi chakudya.
• Werengani mosamala zilembo za zakudya za maltodextrin, malt, xylose, madzi a chimanga, ndi zina zina zotsekemera.

Pomaliza, tikukumbukira kuti kuwonjezera pakutsatira kudya, kuchita zolimbitsa thupi tsiku ndi tsiku komanso kumwa mankhwala, kwa odwala okhazikika omwe ali ndi matenda osokoneza bongo kapena omwe ali ndi vuto la matenda ashuga, kumayesedwa mayeso apadera:

• kudziyang'anira pawokha kuthamanga kwa magazi - tsiku ndi tsiku,
• Pitani ku chipatala cha maso - miyezi isanu ndi umodzi iliyonse,
• kusanthula kwa HbA1c-glycosylated hemoglobin - miyezi itatu iliyonse,
• kusanthula kwa magazi ndi mkodzo - 1 pachaka,
• Imani cheke - kamodzi pa miyezi 6,
• masekedwe olamulira - kamodzi pamwezi,
• kudziyang'anira pawokha kuchuluka kwa shuga m'magazi musanadye - 2 kawiri pa sabata, komanso kwa odwala matenda a shuga - tsiku ndi tsiku.

Kodi index ya mankhwala a insulin ndi chiani?

Mlozera wa insulin Ndi mtengo wosonyeza kuchuluka kwa insulin ndi thupi mutatha kudya. Mwachidule kwa AI.

Chidutswa cha mkate Woyera wokhala ndi mtengo wowerengeka wa 240 kcal udatengedwa ngati muyezo ndi mtengo wa 100. Kutsika mtengo wa AI, insulin yocheperako imapangidwa mukatha kudya.

Kuchuluka kwa insulini yopangidwa ndi thupi mutatha kudya mankhwalawo amatchedwanso kuyankha kwa insulin (poyankha, fund).

Mwachidule za metabolism ya carbohydrate ndi kagayidwe

Ndikufuna ndikuuzeni padera anthu oyambira matenda ashuga zomwe zimachitika mthupi la munthu mutatha kudya. Chifukwa chake zidzakhala zosavuta kumvetsetsa tanthauzo la index insulin.

• Chakudya chimalowa mthupi ndipo chakudya chomangidwa m'matumbo.
• Kuwonongeka kwa saccharides, ndikulowa m'magazi, amawonjezera shuga m'magazi.
• Zikondazo zimayamba kupanga insulini, yomwe imamwa shuga, ndikuisamutsira maselo a minyewa yama thupi.
• Tizilombo ta Adipose simalola kuti insulini yokhala ndi saccharides idutse bwino, chifukwa chake amachedwa insulin. Mafuta ochulukirapo m'thupi, zimakhala zovuta kwambiri kuti insulini ilowe ziwalo.
• M'maselo a minyewa, saccharides amasinthidwa kukhala mphamvu. Ndipo zochuluka zawo zimayikidwa mu mawonekedwe a glycogen m'chiwindi.
• Pakakhala insulin yambiri mthupi, komanso chakudya pang'ono kuchokera ku chakudya, insulin imayamba kugwiritsa ntchito masitolo a glycogen. Chiwindi chomwe chatopa chikusonyeza kusowa kwa glycogen ndi njala, kukakamiza munthu kudya chakudya chopatsa mphamvu kuti ayambenso madziwo.

Mbiri ya kuwerengera kwa insulin

Kutchulidwa koyamba kwa AI kunabwereranso mu 1981. Pa gawo lazophunzitsira ku Yunivesite ya Toronto, mphunzitsi adafotokozera zamalingaliro a insulin. Chakumapeto kwa zaka za m'ma 90, Montignac wothandizira zakudya zaku French adagwiritsa ntchito mawuwa popanga zakudya zake zapadera, zomwe zidapangitsa chidwi pamutuwu.

Mu 2009, maphunziro ku Yunivesite ya Sydney, omwe anali kale pa sayansi, adapanga maziko a mawu akuti "insulin index".

Chomwe chimayesererachi chinali kuyeza insprimial insulinemia (maola awiri mutatha kudya) pamtengo wazakudya ndi zinthu zosiyanasiyana, zopatsa mphamvu za 240 kcal pa magalamu 100 aliwonse. Anayesedwa zakudya 38 zoyambirira, zomwe zimapanga tebulo la insulin indices. Ndizosatheka kuwerengera popanda AI kunyumba.

Pambuyo pofufuza za zomwe zapezedwa, zinaonekeratu kuti ndolo ya insulin imagwirizana kwambiri ndi index ya glycemic. Ndondomeko yolumikizira inali 0.75. Nthawi yomweyo, panali zinthu zomwe zinali ndi mitundu yosiyanasiyana ya ma index. Izi zinali choncho makamaka pazinthu zomanga thupi.

Timalingalira za malonda pama tebulo mwatsatanetsatane.

Mitundu yayikulu ya insulin ya tebulo

Monga mukuwonera, nyemba, mkaka, nsomba ndi buledi wonse wa tirigu zinali patebulo la miyala yambiri. Izi sizitanthauza kuti ayenera kusiyidwa. Mlozera wa insulin umangothandiza anthu odwala matenda a shuga omwe amadalira insulin bwino kuwerengetsa kuchuluka kwa insulin.

Gome Lazinthu Zapansi ndi Zapakatikati za Insulin

Chodabwitsa, tchizi ndi tchizi chokoleti chinawonetsa kuyankha kwapakati pa insulin. Kusagwirizana uku kwa zinthu zamkaka ndikadali chinsinsi.

Momwe mungagwiritsire ntchito cholembera cha insulin

Ndinalemba pamwambapa kuti kugwiritsidwa ntchito kwakukulu kwa cholozera ndiko kuwerengera kwabwino kwambiri kwa mlingo wa insulini jekeseni mukatha kudya. Koma mayankho a insulini amakhala amodzi payekha ndipo samamvetsetsa bwino. Chifukwa chake, yang'anani kwambiri pa index ya glycemic.

Kwa anthu omwe safuna jakisoni wa inulin, cholembera cha insulin chingathandize kupanga zakudya zoyenera kuti mupewe kulumpha kwakukulu mu insulin. Pakulumpha, chiwindi chimamasula glucagon onse ndikukhala "chopanda kanthu". Amayamba kulembera izi ku thupi, ndikupangitsa kuti pakhale njala. Munthu amadya, zomwe pambuyo pake zimabweretsa kulemera, metabolic syndrome ndi kuchuluka kwa insulin kukana.

Komanso, ndikupanga insulin yayikulu, kupanga lipase, yomwe imakhudzidwa "kuwotcha mafuta," imatsekedwa. Chifukwa chake, mafuta amadziyika m'thupi, kuwonjezeka kwa mafuta ndi minofu ya insulin.

Momwe mungachepetse mndandanda wazinthu za glycemic?

Kudyetsa banja lanu moyenerera komanso wathanzi, kumbukirani malamulo otsatirawa kuti muchepetse gawo lanu la glycemic:

1. gwiritsani ntchito zakudya zamafuta ndi fiber (mbatata ndi saladi), kapena pangani zosakaniza Mwachitsanzo, mpunga ndi nyemba,
2. kuphika al dente chakudya i.e. osaphika pang'ono (kuchepetsa nthawi yophikira),
3. onjezerani mafuta ku mbale. Mbatata yophika ndi mafuta a mpendadzuwa kuchokera pakuwonekera kwa GI ndiyabwino kuposa mbatata yophika chabe. Kudya mafuta kumachepetsa kuyamwa kwa zakudya, kutsitsa GI,
4. onjezani michere ya asidi. Madzi a mandimu amachepetsa mbale zazikulu,
5. m'malo mwa mchere, gwiritsani ntchito zokometsera zachilengedwe / zitsamba ndi zosakaniza zake. Mchere umachulukitsa kuchuluka kwa shuga ndi zinthu za GI.

Glycemic index ndi katundu: matebulo

Monga tidamvetsetsa kale, koma tidamvetsetsa, pomwe? :), malonda ayenera kuwunikidwa onse kuyambira pomwe GI ndi GN (mpaka tilingalire index ya insulin).

Kuti musavutike kuyenda, tachepetsa deta yathu pazinthu zazikulu kukhala patebulo:

Kwenikweni, timatembenukira ku chiwonetsero cha pulogalamu ...

Mlozera wa insulin. Ichi ndi chiyani

Insulin ndi mahomoni opangidwa ndi kapamba omwe amalola kuti thupi lathu lizigwiritsa ntchito shuga kuchokera kuzakudya kapena kusunga glucose kuti agwiritse ntchito mtsogolo. Insulin imathandizira kukhala ndi shuga m'magazi kuchokera ku kwambiri (hyperglycemia) kutsika kwambiri (hypoglycemia).

Insulin resistance (IR) ndi mkhalidwe wama cell momwe ma cell sangayankhe mwachizolowezi ku insulin. Thupi likapanga insulin pansi pazovuta, ma cell amakana insulini ndipo sangathe kuigwiritsa ntchito moyenera, zomwe zimapangitsa kuti shuga ayambe kuchuluka. Kufunikira kwa mahomoniwo ndikuti ndizofunikira kwambiri kuti mayamwidwe amtunduwu azikhala ndi khungu.

Mokulira kwambiri m'magazi, kumakhala kovuta kwambiri kuti thupi lizitentha mafuta. Ngati insulini ipangidwa kwambiri ndipo nthawi zambiri, maselo amatha kulimbana ndi vutoli, ndipo mokulira mudzafunikira "kubaya" glucose mu cell.

Chakudya cha insulin (II) chimawonetsa kuchuluka kwa kuchuluka kwa insulin m'magazi patatha maola awiri mutatha kudya. Chizindikirochi chikufanana ndi GI ndi GN, koma m'malo modalira glucose, AI imakhazikika pamankhwala a insulin.

Mlozera wa insulin ndi kufananizira kwa masanjidwe azakudya ndi zofanana zopezeka zama calorie (250 kcal kapena 1000 kJ), pomwe GI ndi fanizo la magawo okhala ndi chakudya chamagetsi ofanana (nthawi zambiri 50 g), ndipo GN imayimira zigawo za mtundu wamba wa malonda pazinthu zosiyanasiyana.

Mlozera wa insulini ukhoza kukhala wothandiza kwambiri kuposa kuchuluka kwa glycemic index kapena glycemic, chifukwa zakudya zina (mwachitsanzo nyama ndi mapuloteni) zimayambitsa kuyankha kwa insulini ngakhale kuti pakalibe michere, ndipo zakudya zina zimapangitsa kuyankha kwa insulin kosagwirizana ndi katundu wawo.

Kusiyana kwina pakati pa AI ndi GI ndikuti sikukhudzana ndi shuga, koma ndi mkate woyera.

Palinso lingaliro la kudula kwa insulin - imasankha kuchuluka kwa magalamu mu chakudya omwe angakulitse kuchuluka kwa insulin.

Kafukufuku wofalitsidwa mu The Journal of Clinical Endocrinology & Metabolism 2008 (Karen E. Foster-Schubet) pamutu wakuti "Zotsatira za kutenga 3Mitundu ya ma macronutrients a BJU pa mulingo wa insulin ”adawonetsa kuti ma carbohydrate okha ndi omwe angayambitse insulin yofunika. Zotsatira zamafuta pazovuta za insulin zitha kunyalanyazidwa.

Ponena za mapuloteni, amathandizira kuchuluka kwa insulin mosiyanasiyana, zonse zimatengera mtundu wa mayanjano awo: ketogenic, glucogenic, mitundu yonse iwiri.

Zinapezeka kuti ma ketogenic amines (leucine, lysine) sangasinthidwe kukhala glucose - samathandizira kwambiri pakuyambitsa kwa insulin (100 g of ketogenic amines amapereka 0 g glucose).

Nawonso, ma glucogenic amines (mwachitsanzo, histidine, methionine, valine) amatha kutembenukira ku glucose, ngati pangafunike, ndikuyambitsa insulini yambiri, komanso chakudya chamagulu (100 g glucogenic amines amapatsa 100 g glucose).

Gulu lachitatu la amino acid ndi mitundu yonse iwiri (100 g "k + g" amino acid imapereka 50 g glucose). Ma amines awa (isoleucine, phenylalanine, tryptophan) amatha kusinthidwa kukhala glucose kuti apange insulin yayikulu ngati pakufunika. Koma amatha kusinthidwa kukhala ma acid acid ndikupangitsa kuyankha pang'ono kwa insulin.

Phunziroli lidatipatsa mwayi woti titulitse insulin. AI (gramu) = chakudya chonse - ma fiber + a glucogen ma + 0,5 * mitundu yonse iwiri ya amino acid.

Mlozera wa insulin mulibe magawo omwe amakhala, omwe amakhala ngati "kuchokera" ndi "mpaka". Mwambiri, mutha kuyang'ana pa mfundo zotsatirazi: kuchokera 2 kale 30 - otsika, kuchokera 31 kale 80 - pafupifupi, kuchokera 81 kale 160 - mkulu.

Tsopano tiyeni tiwone ...

Kodi zakudya za insulin ndi zakudya zambiri za AI zimakhudza bwanji kulemera?

Pakatikati mwa khungu la mafuta ndi triglycerides. Kuzungulira LC "akuyandama" mafuta acids (FFA) yaulere, omwe amakhala akugwirizana ndi viscera ya FA. Mukadzinyamula nokha, kuchuluka kwa insulini kumakwera (kuchuluka kwake kumadalira mtundu wa chakudya chomwe mwatenge) - ichi ndi chizindikiro kuti FFA ipite ku LCD. Mu FAs, mafuta acids amagulitsidwa kwa wina ndi mnzake, pachimake chimawonjezeka, kachulukidwe ka triglycerides limakula.

Mokulira insulin ikamadumphira, ndiye kuti FA imakula kwambiri (FFA yambiri idzalowamo), zimakhala zovuta kwambiri kuti thupi lanu liphatike mafuta ochulukirapo, mafuta ochulukirapo mukamakhala.

Mndandanda wa insulini wazinthu umakhudza kwambiri kapangidwe ka thupi, mawonekedwe ake. Tiyeni tiwone muzochita.

Munabwera kunyumba kuchokera ku masewera olimbitsa thupi, kumakhala masewera olimbitsa thupi. Kuti muchepetse kunenepa komanso osalemera usiku ndi zovuta zamafuta, tinaganiza zophika tchizi wopanda mafuta. Zingaoneke kuti zonse ndi zolondola. Koma ayi. Pali maqhinga awiri. Yoyamba - calcium imayamwa kokha kuchokera ku mafuta apakatikati (5-7%) komanso molimba mtima (20%) kanyumba tchizi. Chachiwiri ndi insulin index yapamwamba ya kanyumba tchizi (120 mayunitsi) pa GI yotsika (30) Kodi chimachitika nchiyani chifukwa cha kadzutsa kofunikira kwambiri poyang'ana koyamba?

Somatotropin, yomwe imayang'anira kukula kwa munthu ndikuwotcha minofu yake ya adipose, chifukwa cha kuchuluka kwambiri kwa insulin kuchokera ku tchizi chanyumba amasiya kupereka zonse zabwino pa thupi. Makamaka, amasiya kumuwotcha pamikhalidwe yokhazikika 150 g ya minofu ya adipose chifukwa chakuletsa kwa zochita za RosKomNadzor wa insulin. Eya, okonda kanyumba tchizi, mumakonda izi bwanji? Zachisoni, zachisoni? :(.

Zoyenera kuchita ngati simungathe kulingalira za moyo wopanda tchizi tchizi? Amayi ambiri achinyamata amakonda kwambiri kanyumba tchizi, ndipo pachabe, ngakhale atapangana, sangasinthe. Ngati nkhaniyi ndi yanu, ndiye kuti mukufuna kuchitapo kanthu: mugule tchizi kuchokera 5 kale 10% mafuta ndi kuwonjezera zambiri kwa izo, 2-3 tbsp pa 1 paketi yazinyalala.

Tiyenera kudziwa kuti munthu aliyense ndi payekhapayekha, aliyense ali ndi yankho lake la kapamba pazinthu. Ine.e. Petya amatha kudya paketi yanyumba yanyumba usiku, ndipo mlingo wake wa insulin udzakhala 60 mayunitsi, ndi zikondwerero za Natasha, zili ndi paketi yomweyo, zimapereka chilichonse 120. Mwanjira ina, mayankho a insulin aanthu osiyanasiyana pazakudya zomwezo amasiyana.

Momwe mungayesere magazi anu insulin?

Palibe njira :(. Izi sizimachitika pogwiritsa ntchito mitsempha ya testu glucose kapena mankhwala ena wowerengeka Kuti mupeze mulingo, muyenera kudziwa kuchuluka kwake (mIU / L) m'magazi am'magazi. Kuti mupeze zotsatira zoyenera kwambiri, ndikulimbikitsidwa kuyesa mayeso okhudzana ndi glucose Dokotala aliyense pamalo oyesera magazi / labotale amadziwa momwe amachitidwira, mwachidule, atatha kutenga shuga, ndende ya insulin imayezedwa ndikuyerekeza ndi zofunikira.

• pambuyo pake 30 shuga 6-24 mayi / l
• pambuyo pake 60 shuga 18-276 mayi / l

Mwambo kwa amuna ndi akazi (kuyambira 25 kale 50 zaka), ndi muyezo wachindunji, zachokera 3 kale 25 mIU / L Mutha kukhala ndi shuga wabwinobwino, koma insulin yambiri, ndipo ichi ndi chimodzi mwazizindikiro za prediabetes state.

3 mu 1: GI + GN + AI

Kuchokera kuzonse zomwe zanenedwa, tikuyenera kunena kuti zogulitsa malinga ndi momwe zimakhudzira kapangidwe ka thupi - kuchuluka kwamafuta, ziyenera kuwerengedwa kuchokera 3 magawo: glycemic index, katundu ndi insulin index.

Pakadali pano, palibe deta paintaneti yomwe siyingafanane ndi zizindikiro zonse zitatu zomwe zaphatikizidwa. Kuphatikiza apo, zimasiyana ngakhale mu chisonyezo chimodzi - index ya glycemic. Mutatha kusanthula deta ya maphunziro osiyanasiyana, monga mtundu wazomangika, mutha kudalira zotsatirazi za GI ndi AI:

Inde, kwenikweni, ndizo zonse, tiribe chilichonse chowonjezerapo (inde?? Ndikupempha :)). Tiyeni tisunthire ku ...

Pambuyo pake

Mndandanda wa insulin, basi 2500 mawu, ndipo mutuwo wawululidwa. Chinthu chamanyazi! Tsopano mukudziwa zonse zamafakitale, zomwe zikutanthauza kuti mudzasankha zinthu zoyenera ndikupanga zakudya zabwino pazolinga zanu.

Ndizoyambira sim. Tikuthokoza chifukwa chocheza ndi ife. Adyos!

PS: Kodi mumadya tchizi chanyumba chausiku? Ndipo kodi mutero?

PPS: kodi ntchitoyi idathandizira? Kenako siyani cholumikizira kuti chikugwirizana ndi malo ochezera a pa Intaneti - kuphatikiza 100 mfundo za karma zotsimikizika :)

Ndi ulemu ndi kuthokoza, Protasov Dmithria.