Kodi ndizotheka kudya tchizi cha shuga? Mndandanda wake wa glycemic

Tikukulimbikitsani kuti mudzidzire bwino pazomwe zalembedwazi: "zakudya za anthu odwala matenda ashuga komanso mndandanda wazogulitsa" ndi ndemanga zochokera kwa akatswiri. Ngati mukufuna kufunsa funso kapena kulemba ndemanga, mutha kuchita izi pansipa, nkhaniyo itatha. Katswiri wathu wamtundu wa endoprinologist adzakuyankhirani.

Index ya Chakudya Chotsika cha Glycemic: Mndandanda ndi Gome

Kuzindikira monga matenda a shuga, ngakhale atakhala amtundu wanji, kumafuna kuti wodwalayo azitsatira zakudya zapadera moyo wake wonse. Amapangidwa ndi zakudya zomwe zimakhala ndi index ya glycemic yotsika.

Mfundo za kudya zakudya ndizofunikanso - chakudyacho chimagawika, kangapo patsiku, m'magawo ang'onoang'ono. Siloledwa kudya ndi kudya kwambiri - izi zimapangitsa kudumpha m'magazi a shuga. Mlingo wocheperako watsiku ndi tsiku udzakhala malita awiri.

Pansipa tikambirana lingaliro la glycemic index (GI), lopatsidwa mndandanda wazidziwitso za glycemic ndi mndandanda wazinthu zololedwa za matenda ashuga.

GI ndi chisonyezo cha digito chokhudza mphamvu ya chinthu chomwe chimaperekedwa pambuyo pa kugwiritsa ntchito shuga. Zolemba zamagetsi zotsika ndizotsika mpaka 50 PESCES - chakudya choterocho chimakhala chotetezeka kwa matenda ashuga ndikupanga chakudya chachikulu.

Zakudya zina zimakhala ndi mayunitsi 0, koma sizitanthauza kuti zimaloledwa kudya. Chowonadi ndichakuti Zizindikiro zoterezi zimapezeka mu zakudya zamafuta, mwachitsanzo, mafuta. Lili ndi cholesterol yambiri, komanso, zambiri zopatsa mphamvu. Izi zimaletsa kugwiritsidwa ntchito ndi odwala matenda ashuga.

Zakudya zokhala ndi index yotsika ya glycemic zimatha kuwonjezera mawonekedwe awo ndi chithandizo china cha kutentha ndi kusasinthika. Lamuloli likugwira ntchito pa kaloti, mu mawonekedwe ake osaphika, GI yake ndi 35 magawo, ndipo m'magawo 85 owiritsa.

Tebulo la anthu odwala matenda ashuga omwe amagawika GI m'magulu:

• mpaka 50 PIECES - otsika,
• 50 -70 PIECES - wapakatikati,
• kuchokera 70 mayunitsi ndi pamwamba - okwera.

Mankhwala othandizira odwala matenda ashuga ayenera kukhala ndi zinthu zochepa zama GI, ndipo nthawi zina chakudya chokha chomwe chimakhala ndi index (osapitirira kawiri pa sabata) chimaloledwa m'zakudya.

Zinthu zomwe zili ndi GI yayitali zimatha kupangitsa kuti matendawa asinthe kukhala mtundu wodwala matenda a shuga.

Maphala amadzaza thupi la wodwala ndi mavitamini ambiri, michere ndi michere yambiri. Phula lililonse limakhala ndi zabwino zake. Buckwheat - amachulukitsa hemoglobin, phala la chimanga lili ndi katundu wa antioxidant, ndikuchotsa zinthu zowola.

Maphikidwe ophika azikhala pamadzi, kupatula kuwonjezera mafuta a masamba. Valaji ina yovala - masamba mafuta. Makulidwe a phalawo, omwe amakhala ambiri.

Kusankha kwa mbewu monga chimanga kuyenera kufikiridwa mosamala, chifukwa ena ali ndi GI yopitilira 70 mayunitsi ndipo sakukhala ndi phindu lthupi la wodwalayo. M'malo mwake, mbewu zoterezi zimatha kuyambitsa matenda a hyperglycemia.

1. ngale barele - mayunitsi 22,
2. mpunga wa bulauni (bulauni) - PISCES 50,
3. Buckwheat - 50 PISCES,
4. balere wogulira - 35 PISCES,
5. mapira - 50 PIERES (yokhala ndi mawonekedwe osakanikira a 60 PISCES).

Madokotala ambiri amaphatikiza mbewu ya chimanga m'ndandanda wazirombo zovomerezeka, koma osapitirira kamodzi pa sabata. Ili ndi mavitamini ndi michere yambiri, otsika-kalori, koma GI yake ndi mayunitsi 75. Chifukwa chake mukatha kudya phala ya chimanga, muyenera kulabadira shuga lanu. Ngati ichulukitsa, ndibwino kupatula zoterezi pamasamba.

Mkaka wotsika mkaka ndi mkaka wowawasa

Kusankha kwamkaka ndi mkaka wokhala ndi chisonyezo chotsika cha glycemic ndikwambiri. Ayeneranso kukhala pamndandanda wa anthu odwala matenda ashuga tsiku lililonse. Mwachitsanzo, kapu ya kefir kapena yogati imakhala chakudya chachiwiri chokhazikika, chomwe chimakhala chosavuta kugaya ndipo sichidzayambitsa shuga usiku. Chofunika kwambiri kwa matenda ashuga amtundu 1.

Ma curls amathanso kudyedwa osaphika, kapena mumatha kuphika mitundu yosiyanasiyana ya zipatso. Kuti muchite izi, tchizi tchizi, dzira ndi zipatso puree zimasakanizidwa ndikuwaphika mu microwave kwa mphindi khumi. Chophika chophika chimatha kukongoletsedwa ndi Spigs za mint.

Simuyenera kuopa kugwiritsa ntchito mazira mu Chinsinsi chomwe chatchulidwazi, chinthu chachikulu sichikupitilira chimodzi patsiku. Puloteni GI ndi 0 IU, yolk ili ndi index ya 50 IU ndipo ili ndi cholesterol yowonjezera. Ndiye chifukwa chake ndi matenda ashuga, palibe dzira limodzi lopitilira tsiku lililonse.

Komanso, mkaka sugawanika kwa anthu odwala matenda ashuga. Ngakhale madotolo amalimbikitsa zinthu zopangidwa mkaka pamenyu, ndizopukusa kwambiri ndipo zimathandiza pogwira ntchito m'mimba.

Zinthu zamafuta ndi mkaka zokhala ndi chisonyezo chotsika cha glycemic:

• mkaka wonse
• skim mkaka
• mkaka wa soya
• tchizi chamafuta pang'ono,
• misa wopindika (popanda kuwonjezera zipatso),
• mafuta 10%
• kefir
• yogati
• mkaka wowotchera,
• yogati yopanda tanthauzo.

Zogulitsa zoterezi zimatha kudyedwa osati zatsopano zokha, komanso zimagwiritsidwa ntchito kuphika mbale zovuta - kuphika, soufflé ndi casseroles.

Nyama ndi nsomba zimakhala ndi mapuloteni ambiri omwe amapezeka mosavuta. Nyama ndi nsomba ziyenera kusankhidwa ndi mitundu yopanda mafuta, kuchotsa mafuta ndi khungu kwa iwo. Zakudya za nsomba zimakhalapo mukudya kwa sabata mpaka kasanu. Zakudya zamafuta zimaphika tsiku lililonse.

Ndizofunikira kudziwa kuti kugwiritsa ntchito nsomba caviar ndi mkaka ndizoletsedwa. Ali ndi katundu wina chiwindi ndi kapamba.

Anthu ambiri amavomereza kuti bere la nkhuku ndi nyama yabwino ya anthu odwala matenda ashuga, koma izi sizolakwika. Asayansi akunja atsimikizira kuti nyama yankhuku kuchokera ku hams ndiyothandiza komanso yotetezeka. Imalemekezedwa ndi chitsulo.

Mndandanda wazinthu zotsika za GI za nyama ndi zotuluka:

1. nkhuku
2. ng'ombe
3. nkhuku
4. nyama ya kalulu
5. zinziri
6. ng'ombe
7. chiwindi nkhuku
8. ng'ombe chiwindi
9. lilime la ng'ombe.

Osangokhala nyama zachiwiri zokha zomwe zimakonzedwa kuchokera ku nyama, komanso msuzi. Pankhaniyi, ndikofunikira kutsatira lamulo ili: mutatha kuwira nyama yoyamba, msuzi ukatsitsidwa, madzi atsopano amathiridwa ndikuyika kale, pamodzi ndi nyama, mbale yoyamba inakonzedwa.

Nsomba ndi nsomba zam'madzi ndizambiri mu phosphorous ndipo zimayimbidwa kuposa nyama. Ayenera kuwotchera ndi kuphika uvuni - ndiye kuti mavitamini ndi michere yambiri amasungidwa.

Nsomba ndi nsomba zam'nyanja zokhala ndi mndandanda wa mpaka ma 50 PISCES:

Mutha kupanga zikondwerero zambiri zam'madzi zam'madzi zomwe zimakopa ngakhale gourmet ovomerezeka kwambiri.

Kusankhidwa kwa zipatso zokhala ndi index yotsika kumakhala kokwanira, koma muyenera kusamala ndi kumwa kwawo. Chowonadi ndi chakuti, kugwiritsa ntchito zipatso pamaso pa mtundu woyamba ndi wachiwiri wa shuga ndi ochepa - osaposa magalamu 150 patsiku.

Sizoletsedwa kupanga timadziti kuchokera ku zipatso, ngakhale ndi GI yotsika. Zonsezi zimachitika chifukwa cha GI yawo yapamwamba. Az ndi chifukwa chakuti pakukonzekera ulusi "umatayika", womwe umagwira gawo lofanana popereka shuga kuchokera ku zipatso kupita ku magazi. Kugwiritsa ntchito kapu imodzi ya chakumwa chotere kumatha kupangitsa kuti shuga azikula ndi 4 mmol / l pakangotha ​​mphindi khumi.

Pankhaniyi, chipatso sichiri choletsedwa kubweretsa kufanana kwa mbatata yosenda. Mtundu wamtunduwu ndi bwino kudya yaiwisi kapena monga zipatso zamalonda zokometsera ndi kefir kapena yoghur. Kuphika ndikofunikira musanadye.

Zipatso Zotsika za GI ndi Zipatso:

1. apulo
2. akuda ndi ofiira
3. apurikoti
4. peyala
5. maula
6. sitiroberi
7. sitiroberi
8. rasipiberi
9. mabuluni
10. jamu

Mankhwala odana ndi matenda a shuga amawadyera bwino pakudya m'mawa kamodzi kapena kawiri, chifukwa cha kuyamwa kwambiri kwa shuga.

Izi zimachitika chifukwa cha zolimbitsa thupi zomwe zimachitika munthu, zomwe zimachitika theka loyamba la tsiku.

Kufunika kwa masamba sikungakhale kopambanitsa. Ayenera kukhala osachepera theka la zakudya za tsiku lililonse za odwala omwe ali ndi matenda amtundu uliwonse. Mbale zambiri zimakonzedwa kuchokera masamba - zovuta mbali zam'madzi, saladi, casseroles, schnitzels ndi zina zambiri.

Njira yakuchiritsira kutentha sikukhudza kuwonjezeka kwa index. Ndipo kudya zipatso zamadzimadzi ndizoletsedwa, ndiye phwetekere m'malo mwake, ndikulimbikitsidwa mu 200 ml. Sangokhala kokha ndikuledzera, komanso yowonjezeredwa ku ndiwo zamasamba ndi nyama.

Pali kusiyanasiyana pang'ono kwa masamba. Loyamba ndi kaloti owiritsa. Ili ndi mndandanda wamayendedwe 85, koma mwa mawonekedwe ake osaphika, magawo 35 okha. Chifukwa chake mutha kuwonjezerera bwino pa saladi. Anthu ambiri amakonda kudya mbatata, makamaka m'maphunziro oyambira. Mndandanda wake wowiritsa ndi magawo 85. Ngati, komabe, akuganiza kuti akuwonjezera tuber imodzi ku mbale, ndiye kuti ndiyofunikira kuti ayambe kuyeretsa, kudula mu cubes ndikulowa m'madzi ozizira. Chifukwa chake ambiri okhuthala amasiya mbatata, yomwe imakhudza GI yapamwamba kwambiri.

Masamba Ochepa a GI:

• anyezi
• adyo
• mitundu yonse ya kabichi - yoyera, yofiira, kolifulawa ndi broccoli,
• biringanya
• zukini
• squash
• phwetekere
• nkhaka
• tsabola wokoma ndi wowawa,
• nyemba ndi mphodza.

Kuchokera pamndandanda wambiri, mutha kuphika zakudya zamitundu yosiyanasiyana zomwe sizidzayambitsa shuga m'magazi. Zakudya zosaphika zamasamba zokhazokha zimatha kukhala chakudya cham'mawa chokwanira. Ndipo ndiwo zamasamba ngati zili ndi nyama, ndiye kuti ndizopatsa chakudya choyamba komanso chopatsa thanzi.

Makhalidwe abwino a mbale amaloledwa kuphatikiza amadyera:

Type 2 shuga mellitus samasamala wodwala kuti asangosankha zopangidwa ndi GI yotsika, komanso kuti azitha kutentha kutentha. Sizoletsedwa mwachangu ndi chakudya chokhala ndi mafuta ambiri azamasamba.

Bowa, ngakhale siali ndiwo zamasamba, amalolezedwanso shuga wamtundu uliwonse. Pafupifupi ma GI onse ali ndi chizindikiro cha mayunitsi 35. Amagwiritsidwa ntchito mu saladi, ma stew, casseroles komanso monga zodzadza ndi ma pie a matenda ashuga.

Ndikofunika kuphika mphodza kuchokera masamba. Potere, wodwalayo amatha kusintha zosakaniza malinga ndi zomwe amakonda. Mukamaphika, nthawi yophika masamba iliyonse iyenera kuganiziridwa. Mwachitsanzo, adyo akawonjezeredwa pomaliza, sizitenga mphindi zopitilira ziwiri kuphika. Ili ndi chinyezi chochepa kwambiri ndipo ngati mungachipatsenso nthawi yomweyo ndi anyezi, ndiye kuti adyo amangokongoletsa.

Vitamini wa masamba a mtundu wa 2 odwala matenda ashuga akhoza kukhala okonzeka ndi masamba abwino komanso achisanu. Ndi kuzizira koyenera, masamba kwenikweni sataya mavitamini awo.

Mu kanema munkhaniyi, maphikidwe angapo ochokera ku zakudya zotsika-GI amaperekedwa.

Kodi mndandanda wazinthu zamtundu wa glycemic ndi uti: tebulo la anthu odwala matenda ashuga popanga menyu tsiku lililonse

Mukamapanga menyu wazakudya za anthu odwala matenda ashuga, ndikofunikira kuti musangoganizira zopatsa mphamvu za zakudya ndi mbale zokha, komanso mndandanda wa glycemic. Pambuyo pokhazikitsidwa kwa lingaliro ndi Pulofesa D. Jenkins, odwala omwe amapezeka ndi matenda osokoneza bongo amatha kukulitsa chakudya mosavulaza thanzi lawo.

Zambiri pa index ya glycemic (Gl, GI) zithandiza kudya moyenera, mitundu, kupeza michere yokwanira. Upangiri wa akatswiri azaumoyo ndi endocrinologists ndiwothandiza kwa odwala omwe ali ndi matenda amtundu wa 2. Gome lomwe likuwonetsa GI pazinthu zazikulu ndizothandiza popanga mndandanda watsiku ndi tsiku.

Kodi mndandanda wazakudya za glycemic ndi chiyani? Mu 1981, atapenda kwambiri ndi kafukufuku, Pulofesa D. Jenkins (Canada) adalangiza kuwunika zakudya ndi mtundu wa momwe amathandizira ndi shuga. M'mbuyomu tinkakhulupirira kuti mitundu yonse ya chakudya monga chakudya imachulukitsa chizindikiro chofunikira, chokoleti chakuda ndichinthu choletsedwa, ndipo mitundu ya chakudya yokhala ndi zopatsa mphamvu zama calorie imatha kudyedwa ndi anthu odwala matenda ashuga popanda zoletsa.

Dotolo adachepetsa ubale pakati pa kuthamanga kwa shuga ndi kuchuluka kwa shuga m'magazi. Pulofesa Jenkins adatsimikizira mndandanda wa glycemic osati masamba atsopano, zipatso, zipatso, komanso chakudya pambuyo pa kutentha. Anthu odwala matenda ashuga adalandira zambiri zamitundu yosiyanasiyana ya mkate, chimanga, nyama.

Kuti muwunike GI, kuchuluka kwa kuchuluka kwa glucose mukamadya mankhwala ena mukayerekeza. Miyezo yamtengo wapatali ya Gl itakwera, momwe shuga ya magazi imakwera. GI yotsika - mpaka 40 mayunitsi, apakatikati - kuchokera 40 mpaka 65, okwera - oposa 65.

Mlingo wa GI umatsimikizika pamlingo wapadera, Zizindikiro zimachokera ku mayunitsi 0 mpaka 100. Chochita chilichonse chimakhala ndi phindu lake la Gl, kuphatikiza kuphika, kuphika, kuphika, ndi mitundu ina ya chithandizo cha kutentha.

Kugawika kwa glucose m'matupi amtundu wina wazinthu zina ndizokwera kwambiri kotero kuti mndandanda wamtundu wa glycemic wa zinthu zaumwini umaposa magawo zana. Beer, mikate yoyera, ophwanya, toast, hamburger ali m'gulu lino.

Phunzirani zamawu amiyala yapancreatic, komanso momwe mungapangire mawonekedwe.

Ubongo pituitary adenoma: ndi chiyani ndipo kodi matenda ndiwowopsa ndi ati? Werengani yankho ku adilesi iyi.

Endocrinologists amalimbikitsa kuti onse odwala matenda ashuga aziganizira zizindikiro monga Gl. Mndandanda wa glycemic umawonetsa momwe kudya zakudya zina kumakhudzira kuchuluka kwa shuga komanso kugwira kwa kapamba wofowoka.

Muyenera kuyang'ana patebulo - ndipo zidzawonekeratu ngati mankhwala omwe ali osankhidwa ali oyenera muzakudya za shuga. Ndizotheka kuti pali magulu angapo: zipatso / ndiwo zamasamba ophika zobiriwira, mitundu yosiyanasiyana ya chimanga ndi zinthu zophika buledi, zopangidwa ndi mitundu yosiyanasiyana ya mankhwala othandizira, timadziti.

Mitengo ya patebulopo ikuwonetsa kuti zakudya zambiri zokhala ndi index yayikulu ya glycemic zimatha kudyedwa pang'ono. Mwachitsanzo, chokoleti chakuda (ndende ya cocoa - 65% kapena kuposerapo), ngakhale zili ndi zopatsa mphamvu zambiri, mumapezeka michere "yofulumira", GI - magawo 25 okha!

Sikuti mwangozi kuti D. Jenkins omwe ali pagome akuwonetsa magawo angapo amtundu womwewo: cholimba cha glycemic chimasintha motsutsana ndi maziko amachitidwe omwe mtundu uwu wa chakudya umayamba. Odwala matenda ashuga ayenera kukumbukira zomwe GI imagwera kapena kutuluka.

Mulingo wa Gl umatengera zisonyezo zotsatirazi:

Chifukwa Chomwe Matenda A shuga Ayenera Kuchepetsa Zakudya Zambiri za Gl

Zakudya zosavuta kwambiri ("zofulumira") zamitundu yosiyanasiyana ndizakudya za Gl zamagulu 65 kapena kuposerapo, kumakhala kuchuluka kwa shuga m'magazi, komwe kumawonjezera katundu pancreas yofooka ndikupangitsa zovuta za matenda ashuga.

Kupaka kumachitika msanga, chakudya chimasinthidwa kukhala glucose, koma mphamvu imangotayika monga momwe imagawidwira minofu yonse. Zogulitsa zomwe zili ndi GI yayitali sizili bwino kwa anthu odwala matenda ashuga, monga momwe mungachitire, mumatha kudya chidutswa cha mkate kapena mkate pa holide, koma onetsetsani kuti mumathandizira menyu ndi mitundu yazakudya zomwe zili ndi Gl zochepa.

Zakudya zoyenera m'magazi a shuga zimachepetsa chiopsezo cha kuchuluka kwadzidzidzi mu glucose, zimachepetsa zotsatira zoyipa za kapamba, ndikuchepetsa zotsatira zoyipa pakupanga insulin. Mu mtundu woyamba wa matenda, ngakhale gawo lalikulu la jakisoni wa insulin chifukwa chogwira ntchito bwino m'thupi, odwala ayenera kukumbukira za GI, njira zoyenera zophikira, komanso kufunika kwa zakudya.

Ndikosavuta kuyika tebulo lokhala ndi mfundo za Gl mu kope kapena buku la maphikidwe a odwala matenda ashuga. Ndikofunika kudziwa zomwe zimayambitsa mfundo za GI (pali gawo lina pankhaniyi pamwambapa).

Kodi kuyesa kwa bere ndi chiyani ndikuwonetsa zotsatira za kafukufuku wofufuza? Tili ndi yankho!

Phunzirani zamalamulo okhudza momwe mungagwiritsire ntchito muzu wa sinquefoil yoyera mu chithokomiro cha chithokomiro.

Pitani ku http://vse-o-gormonah.com/vnutrennaja-sekretsija/polovye/polikistoz-yaichnikov.html ndikuwerengera ngati mazira a polycystic angachiritsidwe komanso momwe angachitire izi.

Zofunikira:

• odwala ena amakhulupirira kuti masamba onse, zipatso zamalanje ndi mavwende ndizothandiza chimodzimodzi ngati vuto lanyumba, komanso zinthu zophika, maswiti ayenera kukhala osiyidwa kwathunthu.Maganizo olakwika ngati amenewa nthawi zambiri amachititsa kuti pakhale kusowa kwa chakudya m'thupi, thupi sililandira mphamvu zokwanira, pamakhala mavuto ndi chimbudzi cha chakudya, munthu amakhala akumva njala,
• ingoyang'anani izi za ma GI: swede - 99, kaloti owiritsa - 85, chivwende - 70, chinanazi - 65, ma apricots am'chitini - 91, zukini wokazinga - 75. Ndipo ziwerengero zingapo (Gl level): chokoleti chakuda (cocoa - osachepera 70%) - 22, mkate wa rye - 50, marmalade achilengedwe ndi fructose - 30, mkate wa dzungu - 40, buledi wa soya - 15, pasitala (wopangidwa kuchokera ku ufa wa Wholemeal) - 38 yokha.

Zambiri zothandiza kwa aliyense amene amayang'anira kuchuluka kwa zakudya zomwe zimayambitsa matenda ashuga komanso kunenepa kwambiri:

Kodi glycemic index tebulo ndiyofunika bwanji pakudya zakudya

Osati aliyense wa odwala matenda ashuga omwe amadziwa za glycemic index ya zinthu, komanso omwe amafunitsitsa kuonda komanso kuphunzira kwambiri Zakudya. Mu matenda a shuga, ndikofunikira kupanga chisankho chofunikira kwambiri pazakudya zomwe zimakhala ndi zomanga thupi, ndipo kuwerengetsa magawo a mkate. Zonsezi ndizofunikira kwambiri pokhudzana ndi kuchuluka kwa shuga m'magazi.

Choyamba, ndikofunika, kufunsa kukaonana ndi endocrinologist. Malinga ndi kafukufuku, zotsatira za yogwira mafuta pazowonjezera shuga wamagazi zimatsimikiziridwa osati kuchuluka kwawo, komanso ndi mtundu wawo. Zakudya zomanga thupi ndizovuta komanso zosavuta, zomwe ndizofunikira kwambiri pakudya moyenera. Kuchuluka kwa kuchuluka kwa zakudya zamagulu azakudya ndipo zimamwa mwachangu, zofunika kwambiri ziyenera kuwonedwa ngati kuwonjezeka kwa shuga m'magazi. Izi zikufanana ndi chilichonse cha mkate.

Momwe mungagwiritsire ntchito kiwi, werengani apa.
Kuti kuchuluka kwa shuga m'magazi kusasinthidwe kwa tsiku limodzi, wodwala yemwe ali ndi matenda osokoneza bongo adzafunika zakudya zamagulu ochepa. Izi zikutanthauza kukula kwa chakudya chamagulu okhala ndi mndandanda wotsika.

Palinso kufunikira kochepetsera, ndipo nthawi zina ngakhale kupatula kwathunthu, zinthu zomwe zimakhala ndi index yayikulu ya glycemic. Zomwezi zimagwiranso magawo a buledi, omwe amayeneranso kulingaliridwa chifukwa cha matenda a shuga a mtundu uliwonse.

Monga mlingo woyenera, amavomerezedwa kutenga index ya shuga kapena chofufumitsa kuchokera ku ufa woyera wa mtundu wopera bwino. Komanso, mndandanda wawo ndi mayunitsi zana. Ndizokhudzana ndi chiwerengerochi zomwe zikuwonetsa kuti zinthu zina zomwe zili ndi chakudya zimayikidwa. Malingaliro oterowo pazakudya zanu zokha, monga kuwerengera kolondola kwa index ndi XE, kudzapangitsa kuti zitheke osati kuti mukhale ndi thanzi langwiro, komanso kukhalabe ndi shuga yamagazi nthawi zonse.

Kutsika kwa glycemic index ndi magawo a mkate, kumachepa kwambiri kuchuluka kwa shuga m'magazi mukamamwa ngati chakudya. Ndipo makamaka mwachangu, kuchuluka kwa shuga m'magazi kumafika pamlingo woyenera kwambiri.
Mlozera uwu ukukhudzidwa kwambiri ndi machitidwe monga:

1. kupezeka kwa ulusi wamagulu ena azakudya,
2. njira yochepetsera (momwe mbale zimathandizira: yophika, yokazinga kapena yophika),
3. mtundu wamakonzedwe azakudya (mawonekedwe onse, komanso woponderezedwa kapena madzi),
4. Zizindikiro za kutentha kwa malonda (mwachitsanzo, mtundu wozizira ali ndi index yotsika ya glycemic ndipo, mogwirizana, XE).

Chifukwa chake, poyambira kudya mbale inayake, munthu amadziwa kale pasadakhale zomwe zingakhudze thupi lake komanso ngati zingatheke kukhalabe ndi shuga wochepa. Chifukwa chake, ndikofunikira kuchita kuwerengera pawokha, mutatha kufunsa katswiri.

Kutengera ndi zomwe glycemic ingakhale, zomwe agulitsazo agawike m'magulu atatu. Yoyamba imaphatikizapo zakudya zonse zokhala ndi index ya glycemic yotsika, yomwe iyenera kukhala yochepera 55 mayunitsi. Gulu lachiwirili liyenera kuphatikizapo zinthu zomwe zimadziwika ndi ma glycemic, ndiye kuti kuyambira 55 mpaka 70 mayunitsi. Payokha, ziyenera kudziwika kuti zinthu zomwe zili m'gulu la zosakaniza ndi magawo ochulukirapo, ndiye kuti ndizoposa 70. Ndikofunika kugwiritsa ntchito mosamala kwambiri komanso zazing'ono, chifukwa ndizowopsa pakubwera kwa odwala matenda ashuga. Ngati mumadya zakudya zochuluka kwambiri, kumatha kudwala pang'ono pang'ono kapena pang'ono.. Chifukwa chake, chakudyacho chikuyenera kutsimikiziridwa molingana ndi magawo pamwambapa. Zogulitsa zotere, zomwe zimadziwika ndi index yotsika kwambiri ya glycemic, ziyenera kuphatikizapo:

• zinthu zophika mkate zopangidwa ndi ufa wolimba,
• mpunga wa bulauni
• bulwheat
• nyemba zouma ndi mphodza,
• mafuta oatmeal (kuphika mwachangu),
• zopangidwa mkaka,
• pafupifupi masamba onse
• Maapulo opanda zipatso ndi zipatso zamalanje, makamaka malalanje.

Mndandanda wawo wotsika umapangitsa kuti zitheke kugwiritsa ntchito zinthuzi pafupifupi tsiku lililonse popanda zoletsa zazikulu. Nthawi yomweyo, payenera kukhala muyeso wina womwe ungadziwe malire ovomerezeka.
Zogulitsa zamtundu wa nyama, komanso mafuta, sizikhala ndi kuchuluka kwamankhwala m'mapangidwe awo, ndichifukwa chake mndandanda wa glycemic sukusankhidwira iwo.

Lamulo linanso, kutsatira zomwe zingapangitse kuti pakhale index yotsika ya glycemic. Uku ndikugwiritsa ntchito zinthu zokha zomwe glycemic index tebulo imadzaza, koma nthawi yomweyo ziyenera kukonzekera mwanjira inayake. Ndikofunikira kuti izi zaphikidwe kapena kuphika.

Ndikofunikira kupewa zakudya zokazinga, zomwe zimakhala zovulaza kwambiri kwa matenda ashuga amtundu uliwonse. Ndikofunikanso kukumbukira kuti mowa ndi GI yayikulu yomwe siyiyenera kumwa ndi anthu omwe ali ndi matenda ashuga.

Ndikofunika kumwa zakumwa zozizilitsa kukhosi - mwachitsanzo, mowa wopanda kapena vinyo wowuma.
Tebulo lomwe likuwonetsa mndandanda wa glycemic lodzaza ndi zinthu likuwonetsa kuti GI wawo ndiwofunikira kwambiri, zomwe zikutanthauza kuti aliyense mwa omwe ali ndi matenda ashuga nthawi zina amatha kugwiritsa ntchito. Tisaiwale za kufunika kwa zolimbitsa thupi, makamaka kwa iwo omwe ali ndi matenda a shuga.
Chifukwa chake, kuphatikiza zakudya moyenera, kuwerengera kwa GI ndi XE komanso zolimbitsa thupi zolimbitsa thupi kumapangitsa kuti kuchepetsa kudalira kwa insulin komanso kuchuluka kwa shuga m'magazi kuzikhala kochepa.

Glycemic index (GI) ndi chosinthika chomwe ndichofunikira kwambiri kwa odwala omwe ali ndi matenda ashuga a 2. Pofuna kukonza vutoli komanso kukhala ndi shuga wabwinobwino, anthu ashuga a 2 ayenera kuyang'anitsitsa zakudya zawo, chifukwa izi ndizofunikira. Kuti muchepetse kuwerengera, pali matebulo, poyang'ana kuti, munthu yemwe ali ndi matenda a shuga a 2 amasankha mtengo wovomerezeka mosavuta.

Mlozera wa glycemic ndi gawo wamba lotanthauza kuthamanga kwa ntchito yogawa chakudya. Magawo zana ndi kuchuluka kwa kusweka kwa glucose. Mtengo ndi mulingo womwe zakudya zina zimafananizidwa. Ngati kugawanika kumakhala kokwanira, ndiye kuti glycemic index nayo izikhala yokwera. GI yayikulu sikuti nthawi zonse imagwirizana ndi zopatsa mphamvu zambiri.

Zinthu zomwe zili patebulopo zimagawika m'magulu atatu molingana ndi kuchuluka kwa shuga:

• GI yotsika - mpaka magawo 49,
• sing'anga - kuyambira 50 mpaka 69,
• mkulu - pamwamba 70.

Omwe akuvutika ndi mtundu wachiwiri wa matenda ashuga amalangizidwa kuti azidya zakudya za mtundu wachitatu mosamala. Awa ndi mbatata, chakudya mwachangu, shuga, mipiringidzo yamkaka, chokoleti cha mkaka, ufa ndi pasitala, dzungu, dzungu, zukini, chivwende ndi madzi otsekemera. Chifukwa choti zinthu zotere zimayamwa mwansanga, magazi a glucose amayamba kukwera.

Zogulitsa za gulu lachiwiri zimadziwika ndi kusweka kwapang'onopang'ono, chifukwa chomwe glucose imakonzedwa mwachilengedwe. Mphamvu kagayidwe kamachitika pang'onopang'ono, ndipo thupi silimasunganso malo. Awa ndi masamba azitini ndi zipatso, kupanikizana, cocoa, ayisikilimu, apulo, mphesa, zipatso za lalanje, mpiru, ketchup.

Gulu loyamba ndilothandiza kwambiri kwa anthu odwala matenda ashuga a 2. Izi zimaphatikizapo zakudya zotsika za GI. Izi ndi: amadyera, masamba atsopano, zipatso, zipatso, zipatso, mtedza, chokoleti chakuda ndi mkaka wa soya. Izi siziwopseza wodwalayo, chifukwa zilibe gawo lililonse pamzera wamagazi a wodwala omwe akudwala matendawa.

Tebulo ili ndi zidziwitso pazogulitsa popanda kuganizira mawonekedwe a kukonzekera kwawo. Kukula kwa zipatso ndi ndiwo zamasamba kumakhudza chizindikirocho. Mankhwala othandizira kutentha amasinthanso kuchuluka kwake. Kutentha kwambiri kwa mbale, ndi kwamphamvu kwambiri. Mkate watsopano ndi wapamwamba kwambiri kuposa chinthu chofinya kapena chosakanizira. Mukamayala mndandanda, mitundu yachiwiri ya odwala matenda ashuga akulangizidwa kuti aganizire zoterezi.

1. 
   Adasinthidwa ndi Bruce D. Weintraub Molecular Endocrinology. Kafukufuku woyambira ndikuwunikira kwawo kuchipatala: monograph. , Mankhwala - M., 2015 .-- 512 p.
2. 
   Efimov A.S., Bodnar P.N., Zelinsky B.A. Endocrinology, sukulu ya Vishcha - M., 2014 .-- 328 p.
3. 
   Vertkin A. L. Matenda a shuga, "Nyumba Yofalitsa Ekala" - M., 2015. - 160 p.
4. Romanova, E.A. Matenda a shuga. Buku lothandizira / E.A. Romanova, O.I. Chapova. - M.: Eksmo, 2005 .-- 448 p.
5. Bulynko, S.G. Zakudya zamankhwala komanso zakudya zamagulu a kunenepa kwambiri komanso matenda a shuga / S.G. Bulynko. - Moscow: Russia State Humanitarian University, 2004. - 256 p.

Ndiloleni ndidziwitse. Dzina langa ndi Elena. Ndakhala ndikugwira ntchito ya endocrinologist kwa zaka zoposa 10. Ndikukhulupirira kuti pakadali pano ndili katswiri pantchito yanga ndipo ndikufuna kuthandiza alendo onse omwe amapezeka pamalowo kuti athetse zovuta osati ntchito. Zinthu zonse za tsambalo amazisonkhanitsa ndikuzikonza mosamala kuti athe kufotokoza zambiri zofunikira. Musanagwiritse ntchito zomwe zikufotokozedwa pa webusaitiyi, kufunsana ndi akatswiri ndizofunikira nthawi zonse.

Zothandiza katundu ndi kapangidwe kazinthu

Mphamvu za tchizi zimadalira makamaka pamitundu yake komanso njira zopangira, koma lingaliro lalikulu lili motere: chakudya ichi chimapezeka kuchokera mkaka pogwiritsa ntchito ma enzyme apadera ndi mabakiteriya a lactic acid omwe amayambitsa kuwonongeka kwawo. Pafupipafupi, timakhala tikulankhula za tchizi yokonzedwa ndi zinthu zopaka mkaka kapena zopangidwa kuchokera ku zinthu zosiyanasiyana zosaphika zomwe sizikugwirizana ndi mkaka (kugwiritsa ntchito mchere).

Pafupifupi tchizi zonse zimakhala mkaka zimakhazikika chifukwa zimakhala ndi mafuta omwewo, mapuloteni, ndi michere, zonse zofanana. Nthawi yomweyo, tchizi ndimakokedwa ndi thupi mosavuta, ndipo maubwino ake azachipatala amatsimikiziridwa ndi zinthu zina zowonjezera, ma organic acid, mavitamini A, C, D, E ndi gulu B, komanso zinthu monga calcium ndi phosphorous. Pafupifupi mitundu yonse ya tchizi yomwe imapezeka kwa wogula wamba ndi yomwe imakhala ya mtundu wa rennet, pomwe ma enymme (omwe kale anali nyama, koma tsopano amapezeka kuchokera ku bowa, mabakiteriya ndi yisiti ndi genetic engineering) ndiye amachititsa mkaka kupindika. Mitundu yosowa kwambiri imaphatikizapo mkaka wowawasa, Whey, nkhungu ndi mitundu yosuta, monga suluguni kapena tchizi soseji.

Ponena za rennet, agawika m'magulu atatu ofotokozedwa ndi njira yopangira:

Zoyambirira zimadziwika kuti ndizotchuka kwambiri pakati pa anthu ndipo zimayimiriridwa ndi mitundu monga Parmesan, Swiss, Dutch, Cheddar, Russian, Kostroma ndi zina. Mafuta ochulukirapo mwa iwo amachokera ku 30 mpaka 50%. Ofewa, nawonso amatchedwa Camembert, Roquefort, Dorogobuzh, Kalinin ndi ena. Amadziwika ndi mafuta okwanira - kuchokera pa 45 mpaka 60%. Pomaliza, tchizi za brine zimasiyana ndi zomwe zimachitika m'mbuyomu chifukwa zimacha (ndipo zitatha izi) zimasungidwa mu brine yapadera. Makhalidwe awo ndi brittleness, mchere, kusapezeka kwa kutumphuka komanso kupezeka kwa maso ambiri m'm diameter zosiyanasiyana, ndipo tchizi cha Carpathian ndi Greek feta amatengedwa ngati oimira otchuka.

Zopatsa mphamvu zamapangidwe ake ndi glycemic index yake zimatengera mitundu komanso kupezeka kwa zowonjezera zina, kotero njira yokhayo yodziwira ndikusankha koyenera ndikusanthula zolembera pamapulogalamu onse.

Kodi ndizotheka kudya tchizi cha shuga?

Owerenga mabakera anena zowona zonse zokhudza matenda ashuga! Matenda a shuga amapita pakatha masiku 10 ngati mumamwa m'mawa. »Werengani zambiri >>>

Matenda a shuga ndi tchizi ndimalingaliro omwe amagwirizana kwathunthu, ngakhale yankho lomaliza la funso loti tchizi ndizotheka ndi shuga limatengera zinthu zingapo. Choyambirira cha izi ndi, mwachidziwikire, muzambiri zamafuta omwe amapezeka. Tchizi chilichonse chimakhala ndi zopatsa mphamvu zambiri, koma odwala matenda ashuga ayenera kupewa mitundu yamafuta. Tiyeneranso kukumbukiranso kuti tchizi imakulitsa chilimbikitso, chomwe sichabwino ndi zakudya zilizonse zopititsa patsogolo thanzi zomwe zimapangidwa mu shuga mellitus, momwe kalori iliyonse imayenera kuwerengedwera.

Mitundu ina, mwa zina, imakhala ndi mchere wambiri (monga tchizi), ndipo ina imaphikidwa ndi zonunkhira zosafunikira kapena zonunkhira zina. Pomaliza, muyenera kutsatira chikhalidwe choyenera cha tchizi cha anthu odwala matenda ashuga. Masangweji achizolowezi omwe amapezeka ndi batala ndi tchizi sayenera kuphatikizidwa kuchokera kuzakudya, komanso mbale yokazinga kapena yophika, yokometsedwa ndi tchizi chosungunuka.

Chabwino kwambiri ndicho kuphatikizidwa kwa malonda mu, mwachitsanzo, masaladi opepuka kapena zokhwasula-khwasula, kapena kuphika mu boiler yowonjezera ndi kuwonjezera tchizi.

Zosiyanasiyana zovomerezeka kwa odwala matenda ashuga

Popeza tsopano zadziwika kuti tchizi cha matenda ashuga amitundu iwiri iyenera kusankhidwa malinga ndi njira zingapo, ndikofunikira kuti ikhale pamndandanda wamitundu yololedwa. Ngakhale mitundu yotsika kwambiri ya tchizi kwa anthu odwala matenda ashuga ndi zakudya zamafuta kwambiri - mpaka 300 kcal pa 100 g. malonda, ndipo muyenera kusankha pakati pa zinthu zotsatirazi:

• feta (fetaki, fetax),
• Adyghe
• mozzarella
• ng'ombe ya nkhosa
• Bukovinian,
• kusuta kapena soseji.

Gawo lotsatira la tchizi ndi mitundu yama calorie - kuyambira 280 mpaka 350 kcal, omwe amaphatikiza tchizi cha nkhosa, Camembert, Brie, Suluguni, Roquefort, Kostroma, Maasdam, Dutch ndi Poshekhonsky. Onsewa amaloledwa kugwiritsidwa ntchito pa matenda ashuga, koma pokhapokha ndi chilolezo cha adotolo komanso mwa kuchuluka kokhazikika. Koma mitundu yowonongera mafuta imayenera kusiyidwa, kuti isavulaze thanzi lanu. M'masitolo, muyenera kupewa kugula gouda, lambert, parmesan, cheddar ndi tchizi cha ku Switzerland. Zomwezo, mwatsoka, zimagwiritsidwa ntchito pa tchizi tchizi mu shuga, chifukwa, choyambirira, chimatha kukonzedwa kuchokera ku zinthu zosiyanasiyana zosaphika, ndipo chachiwiri, chimakhala nthawi zonse chimakhala ndi zonunkhira zazikulu, zosunga, zonunkhira ndi utoto.

Chisankho choyenera cha mankhwala

Njira yabwino kwambiri yothetsera vutoli ndi kuyesa tchizi cha anthu odwala matenda ashuga, omwe adakonza kunyumba malinga ndi njira yokhwima. Izi zimapangitsa kuti pakhale mafuta ochepa komanso palibe zoyipa zilizonse zoyipa. Nthawi zina, ndizovomerezeka kugula tchizi m'sitolo, pokhapokha mutatsatira mawonekedwe am'mafuta amitundu yochepa ndikuphunzira mosamala zilembozo ndi mawonekedwe a zakudya omwe apezeka.

Sizikulimbikitsidwa kuti mugule tchizi m'misika ndi m'misika chifukwa mumangolingalira za komwe adachokera, ndipo chiopsezo chilichonse chofanana ndi matenda a shuga sicholandirika.Komanso, musatengeke ndi mitundu ya brine chifukwa chamafuta ambiri omwe amakhala nawo, zomwe zimathandizanso kwa mitundu yosuta: monga mukudziwa, njira iyi yothandizira pakudya siyabwino mu chakudya cha munthu wodwala matenda ashuga.

Pomaliza, musaiwale za malamulo osavuta monga kuwerenga moyo wa alumali pazogulitsa ndi kutsatira opanga lalikulu ndi odalirika omwe atsimikizira mtundu wawo wazopangira mkaka.

Tchizi ndi shuga

Chimodzi mwazinthu zazikulu za zakudya za ku France, zomwe zimadziwa zambiri za tchizi ndi bowa, ndi msuzi wa tchizi, womwe umaphatikizidwa m'gulu lazakudya. Kuphika kumayamba ndi kusankha zinthu zoyenera:

• 100 gr. tchizi chamafuta ochepa
• oyang'anira anayi
• lita imodzi yamadzi
• tomato awiri
• anyezi m'modzi
• karoti imodzi
• kagulu kakang'ono ka broccoli
• mmodzi tbsp. l mafuta a masamba
• mchere, zonunkhira ndi zitsamba kuti mulawe.

Pongoyambira, masamba ndi bowa amayenera kutsukidwa, kusenda ndi kudula, kenako ndikusunthira mumphika wamadzi otentha ndikudikirira kuti afewe. Kuphatikiza apo, mutha kuphika kaloti ndi anyezi m'mafuta, ngakhale izi zimangowonjezera pang'ono zopatsa mphamvu m'mbale. Gawo lotsatira ndikuphika tchizi, ndikuphatikiza ndi msuzi mphindi 10 musanaphike. Pakadali pano, mbaleyi imayenera kuphikidwa pamoto wochepa, kuyambitsa kosalekeza. Mukatha mchere ndi tsabola, msuzi womwe uli wokonzedwa uyenera kuti umapezeka pogaya ndi blender kuti ikhale yofanana, ndipo musanatumikire, kongoletsani ndi amadyera osalala pamwamba.

Chinsinsi china chimalimbikitsa kukonzekera saladi wopatsa thanzi komanso wokoma wochokera ku tuna - nsomba yomwe imathandiza kwambiri matenda ashuga. Chifukwa chake, choyamba muyenera kukonzekera:

• 50 gr mozzarella
• 50 gr masamba letesi
• 60 gr chitumbuwa
• 20 gr. chimanga
• 100 gr. nsomba zamzitini
• 20 gr. anyezi wofiyira
• mafuta a azitona, mchere, tsabola.

Njira yophikira ndiyophweka: zosakaniza zonse ziyenera kusakanikirana, mutadula saladi ndikumata tchizi. Pamwamba pa mbaleyo chimakongoletsedwa ndi mphete za anyezi ndi kukazinga ndi mafuta, kenako amathiridwa mchere.

Contraindication

Palibe zotsutsana zina zilizonse pakugwiritsa ntchito tchizi, komabe, chiopsezo cha tsankho la munthu pama protein a mkaka ziyenera kukumbukiridwa nthawi zonse mu matenda ashuga. Kuphatikiza apo, ma unduna ambiri azaumoyo padziko lonse lapansi amalimbikitsa kuletsa kugulitsa tchizi zosakonzedwa, zomwe zimakhudzana ndi mwayi wogula wina yemwe akupanga matenda opatsirana ngati salmonellosis kapena chifuwa chachikulu (ngakhale ngati kutha kwa thupi kumapangitsa kukoma kwa malonda).

Pomaliza, akatswiri ena amalangiza azimayi oyembekezera kuti asamwe mafuta achikhalidwe chofewa komanso cholimba ndimitsempha yamtambo chifukwa choopsa chokhala ndi listeriosis, chomwe chili chowopsa kwa mwana wosabadwa.

Matenda a shuga omwe amauzidwa ndi DIABETOLOGIST ndi odziwa Aleksey Grigorievich Korotkevich! ". werengani zambiri >>>

Momwe mungatsatire zakudya zotsika za glycemic

Choyamba, ndikofunika, kufunsa kukaonana ndi endocrinologist. Malinga ndi kafukufuku, zotsatira za yogwira mafuta pazowonjezera shuga wamagazi zimatsimikiziridwa osati kuchuluka kwawo, komanso ndi mtundu wawo. Zakudya zomanga thupi ndizovuta komanso zosavuta, zomwe ndizofunikira kwambiri kuti munthu azikhala ndi thanzi labwino. Kuchuluka kwa kuchuluka kwa zakudya zamagulu azakudya ndipo zimamwa mwachangu, zofunika kwambiri ziyenera kuwonedwa ngati kuwonjezeka kwa shuga m'magazi. Izi zikufanana ndi chilichonse cha mkate.

Kuti kuchuluka kwa shuga m'magazi kusasinthidwe kwa tsiku limodzi, wodwala yemwe ali ndi matenda osokoneza bongo adzafunika zakudya zamagulu ochepa. Izi zikutanthauza kukula kwa chakudya chamagulu okhala ndi mndandanda wotsika.

Palinso kufunikira kochepetsera, ndipo nthawi zina ngakhale kupatula kwathunthu, zinthu zomwe zimakhala ndi index yayikulu ya glycemic. Zomwezi zimagwiranso magawo a buledi, omwe amayeneranso kulingaliridwa chifukwa cha matenda a shuga a mtundu uliwonse.

Monga mlingo woyenera, amavomerezedwa kutenga index ya shuga kapena chofufumitsa kuchokera ku ufa woyera wa mtundu wopera bwino. Komanso, mndandanda wawo ndi mayunitsi zana. Ndizokhudzana ndi chiwerengerochi zomwe zikuwonetsa kuti zinthu zina zomwe zili ndi chakudya zimayikidwa. Malingaliro oterowo pazakudya zanu zokha, monga kuwerengera kolondola kwa index ndi XE, kudzapangitsa kuti zitheke osati kuti mukhale ndi thanzi langwiro, komanso kukhalabe ndi shuga yamagazi nthawi zonse.

Chifukwa chiyani index yotsika ya glycemic ndiyabwino?

Kutsika kwa glycemic index ndi magawo a mkate, kumachepa kwambiri kuchuluka kwa shuga m'magazi mukamamwa ngati chakudya. Ndipo makamaka mwachangu, kuchuluka kwa shuga m'magazi kumafika pamlingo woyenera kwambiri.

Mlozera uwu ukukhudzidwa kwambiri ndi machitidwe monga:

1. kupezeka kwa ulusi wamagulu ena azakudya,
2. njira yochepetsera (momwe mbale zimathandizira: yophika, yokazinga kapena yophika),
3. mtundu wamakonzedwe azakudya (mawonekedwe onse, komanso woponderezedwa kapena madzi),
4. Zizindikiro za kutentha kwa malonda (mwachitsanzo, mtundu wozizira ali ndi index yotsika ya glycemic ndipo, mogwirizana, XE).

Chifukwa chake, poyambira kudya mbale inayake, munthu amadziwa kale pasadakhale zomwe zingakhudze thupi lake komanso ngati zingatheke kukhalabe ndi shuga wochepa. Chifukwa chake, ndikofunikira kuchita kuwerengera pawokha, mutatha kufunsa katswiri.

Zogulitsa ndi mtundu wanji womwe amaloledwa

Kutengera ndi zomwe glycemic ingakhale, zomwe agulitsazo agawike m'magulu atatu. Yoyamba imaphatikizapo zakudya zonse zokhala ndi index ya glycemic yotsika, yomwe iyenera kukhala yochepera 55 mayunitsi. Gulu lachiwirili liyenera kuphatikizapo zinthu zomwe zimadziwika ndi ma glycemic, ndiye kuti kuyambira 55 mpaka 70 mayunitsi. Payokha, ziyenera kudziwika kuti zinthu zomwe zili m'gulu la zosakaniza ndi magawo ochulukirapo, ndiye kuti ndizoposa 70. Ndikofunika kugwiritsa ntchito mosamala kwambiri komanso zazing'ono, chifukwa ndizowopsa pakubwera kwa odwala matenda ashuga. Ngati mumadya zakudya zochuluka kwambiri, kumatha kudwala pang'ono pang'ono kapena pang'ono. Chifukwa chake, chakudyacho chikuyenera kutsimikiziridwa molingana ndi magawo pamwambapa. Zogulitsa zotere, zomwe zimadziwika ndi index yotsika kwambiri ya glycemic, ziyenera kuphatikizapo:

• zinthu zophika mkate zopangidwa ndi ufa wolimba,
• mpunga wa bulauni
• bulwheat
• nyemba zouma ndi mphodza,
• mafuta oatmeal (kuphika mwachangu),
• zopangidwa mkaka,
• pafupifupi masamba onse
• Maapulo opanda zipatso ndi zipatso zamalanje, makamaka malalanje.

Mndandanda wawo wotsika umapangitsa kuti zitheke kugwiritsa ntchito zinthuzi pafupifupi tsiku lililonse popanda zoletsa zazikulu. Nthawi yomweyo, payenera kukhala muyeso wina womwe ungadziwe malire ovomerezeka.

Zogulitsa zamtundu wa nyama, komanso mafuta, sizikhala ndi kuchuluka kwamankhwala m'mapangidwe awo, ndichifukwa chake mndandanda wa glycemic sukusankhidwira iwo.

Momwe mungasungire index yotsika ndi XE

Kuphatikiza apo, ngati kuchuluka kwa mayunitsi kudaposa kovomerezeka pazakudya, kupereka chithandizo kwakanthawi kuchipatala kudzathandiza kupewa zovuta. Kuti muthane ndi vutoli komanso kuti mupewe kupitirira muyeso, ndikofunikira kugwiritsa ntchito pang'ono ndikuwonjezera pang'onopang'ono.

Izi zipangitsa, choyambirira, kudziwa payekha mlingo woyenera ndikupanga kukhalabe ndi thanzi labwino. Ndikofunikanso kuti mutsatire dongosolo lina lazakudya. Izi zipangitsa kuti kagayidwe kabwino kasinthidwe, konza njira zonse zokhudzana ndi chimbudzi.

Popeza ndi matenda a shuga a shuga, mitundu yoyamba ndi yachiwiri, ndikofunikira kudya bwino ndikumaganizira mndandanda wazakudya za glycemic, muyenera kutsatira dongosolo ili: chakudya cham'mawa kwambiri komanso chambiri. Chakudya chamasana chimayenera kukhalanso nthawi imodzi - makamaka maola anayi kapena asanu mukatha kudya chakudya cham'mawa.

Ngati timakambirana za chakudya chamadzulo, ndikofunikira kuti adadutsa maola anayi (osachepera atatu) asanagone. Izi zipangitsa kuti azitha kuyang'anira kuchuluka kwa shuga m'magazi ndipo, ngati kuli kofunikira, muchepetseni mwachangu. Mutha kuwerengera zamalamulo akudya mazira pano.

Lamulo linanso, kutsatira zomwe zingapangitse kuti pakhale index yotsika ya glycemic. Uku ndikugwiritsa ntchito zinthu zokha zomwe glycemic index tebulo imadzaza, koma nthawi yomweyo ziyenera kukonzekera mwanjira inayake. Ndikofunikira kuti izi zaphikidwe kapena kuphika.

Ndikofunikira kupewa zakudya zokazinga, zomwe zimakhala zovulaza kwambiri kwa matenda ashuga amtundu uliwonse. Ndikofunikanso kukumbukira kuti mowa ndi GI yayikulu yomwe siyiyenera kumwa ndi anthu omwe ali ndi matenda ashuga.

Ndikofunika kumwa zakumwa zozizilitsa kukhosi - mwachitsanzo, mowa wopanda kapena vinyo wowuma.

Tebulo lomwe likuwonetsa mndandanda wa glycemic lodzaza ndi zinthu likuwonetsa kuti GI wawo ndiwofunikira kwambiri, zomwe zikutanthauza kuti aliyense mwa omwe ali ndi matenda ashuga nthawi zina amatha kugwiritsa ntchito. Tisaiwale za kufunika kwa zolimbitsa thupi, makamaka kwa iwo omwe ali ndi matenda a shuga.

Chifukwa chake, kuphatikiza zakudya moyenera, kuwerengera kwa GI ndi XE komanso zolimbitsa thupi zolimbitsa thupi kumapangitsa kuti kuchepetsa kudalira kwa insulin komanso kuchuluka kwa shuga m'magazi kuzikhala kochepa.

Kodi tchizi chimakhudza bwanji shuga

Chogulitsachi chimakhala ndi index yotsika ya glycemic. Izi zikutanthauza kuti glucose imamasulidwa pang'onopang'ono. Sichimayambitsa kuwonjezeka kokhazikika kwa sucrose, sikuyambitsa kukomoka.

Kuzindikira kwa shuga - ingomwani tsiku lililonse.

GuluMapuloteni (gr)Mafuta (gr)Zakudya zomanga thupi (gr)GI (ED)Kcal Adyghe19,8141,50246 Russian23290364 Brynza17,920,10260 Roquefort2028027337 Swiss24,931,80396 Cheddar24,93000380 Neuchatel9,222,83,5927253 Suluguni202400290 Camembert15,328,80,127324 Munster23,4301,1368 Parmesan332800392 Mphepo2123027291

Tchizi zimakhala ndi tocopherol, vitamini C, vitamini A ndi B, calcium, phosphorous ndi potaziyamu. Zinthu izi ndizofunikira kwa munthu aliyense, osangokhala ndi matenda a shuga ..

Kuphatikizikaku sikuyenera kukhala ufa wa mbatata ndi mitundu yonse yazowonjezera zopangidwa, zosungirako.

Zololedwa Zosiyanasiyana

Anthu odwala matenda amtundu wa 1 ndi 2 ayenera kuyang'ana zamankhwala omwe amapezeka m'zinthuzo komanso kupezeka kwa zosayipa zoyipa musanagule. Zofunikanso chimodzimodzi ndiukadaulo wopanga.

Anthu odwala matenda ashuga amalangizidwa kuti asankhe mitundu yochepetsetsa ya calorie. Izi zikuphatikiza:

• Roquefort amapangidwa kuchokera mkaka wa nkhosa. Imasinthasintha zochita za metabolic, imabwezeretsa minofu yamatumbo ndikuyiteteza ku mavuto oyipa a dzuwa.
• Adyghe zimakhudza kulimba kwa chigoba, amatulutsa chimbudzi. Mitundu iyi imakhala ndi sulufule, yomwe imalepheretsa kukalamba kwa maselo, ndi zinki, zomwe zimateteza thupi ku zotsatira zoyipa za poizoni.
• Phindu lalikulu la tchizi cha feta limachokera pazinthu zomwe zili momwemo. Ili ndi calcium yambiri ndi phosphorous. Ntchito ya chiwindi ndi mitsempha imayenda bwino.
• Camembert amalimbikitsa mapangidwe a mafupa achikopa. Ndikofunika kugwiritsa ntchito matenda a arthrosis, nyamakazi ndi mafupa, omwe anthu okalamba sangathe kupewa.
• Mozzarella amalimbikitsa kuchepa thupi, amateteza ku kukulitsa khansa ya m'mawere. Chuma china chofunikira - chimateteza ku metabolic syndrome, yomwe imawonjezera chiopsezo chokhala ndi matenda amtima. Chakudya chokhala ndi mozzarella pang'ono chimalimbitsa chitetezo cha mthupi, kuthana ndi matenda oopsa, kumenyera mitu komanso kuchedwetsa mapangidwe a cholesterol.

Adyghe ndi Brynza amaloledwa kudya zosaposa 40 magalamu patsiku. Giramu 25 patsiku imaloledwa kudya Roquefort tchizi, Russian, Swiss, Cheddar, Nevtashel, Camembert.

Tchizi cha Adyghe ndizothandiza kwambiri, zimakhala ndi mafuta ochepa komanso mapuloteni okwanira. Mitundu iyi ndi yotsika-kalori wotsika kwambiri, chifukwa chake imatha kudyedwa kwambiri.

Katundu wa mkaka sayenera kuzunzidwa mu shuga chifukwa cha mafuta ambiri. Mafuta okwanira ndi 70 magalamu patsiku, omwe amaperekedwa ndi zinthu zina

Timapereka kuchotsera kwa owerenga tsamba lathu!

Mitundu Yoletsedwa

Magiredi olimba ndi osafunika kugula. Madokotala amaletsa umunthu wawo ndi matenda ashuga. Mitundu yocheperako yokha ndi yomwe ingadyedwe ndi matenda a shuga a 2. Muli zinthu zambiri zoyipa ndi mchere. Simungathe kuchita tchizi ndi tchizi.

Ndikofunika kumvetsetsa ngati ndizotheka kudya tchizi chokonzedwa. Sizingagwiritsidwe ntchito. Popanga mafuta ogwiritsa ntchito, wowuma, mchere, ma phosphates, citric acid ndi ufa wa mkaka. Izi zimachepetsa mtengo wamalonda, komanso zimakhudza mtundu wake.

Ngakhale amoyo wathanzi sangathe kudya mawonekedwe osakanizidwa, ndipo ndizoletsedwa kwa odwala matenda ashuga. Ichi ndi chinthu chomwe chili ndi zinthu zambiri zopangidwa ndi mankhwala kuposa zachilengedwe.

Mu matenda a shuga, amaletsanso kudya tchizi soseji. Pokonzekera izi, zinthu zambiri zoyipa ndizoletsedwa kwa odwala matenda ashuga.

Cheese Maphikidwe

Kwa anthu omwe ali ndi vuto la endocrine, ndikofunikira kuphika mbale zosiyana. Zikhala ndi zakudya zovomerezeka zokha, zamafuta pang'ono ndi chakudya.

Ndikofunika kuphika mazira pakudya m'mawa. Ngati mwatopa ndi chakudya chamafuta ndipo mukufuna kusiyanitsa menyu, konzekerani omele ndi tchizi.

• Dzira 1 zinziri
• 0,5 makapu amkaka
• 0,5 tsp batala
• Adyghe tchizi - grated 1 tsp.

Phwanya dzira, kumenya ndi whisk. Onjezerani mkaka, ndiye tchizi. Ikani mafuta mu poto, kutentha. Ikani misa, mopepuka mwachangu.

Sandwich ya Tomato ndi Yogurt

Pazakudya zazakudya, masaladi ndi masangweji ndi oyenera. Omaliza amakonzekera mwachangu. Nthawi zambiri simungamathe kudya, koma kukhutitsa njala yayikulu imakhala.

Pa ma 2 serving muyenera:

• 100 g kirimu tchizi,
• 75 ml yogurt yamafuta ochepa,
• 0,5 tsp phwetekere phala
• theka la phwetekere
• zonunkhira.

Kukonzekera sangweji kwa mphindi 5. Tomato adayang'anidwa, kudula ang'onoang'ono. Zosakaniza zonse zimasakanizidwa.

Unyinji umafalikira pa mkate, wokometsedwa ndi thyme ndi tsabola.

BZHU kwa gawo limodzi - 8: 4: 1. imangokhala ndi 85 kcal (wopanda mkate).

Chinyumba cha nkhuku

Ndizoyenera mukamafunika kuphika kena kena mwachangu komanso chokoma pogwiritsa ntchito zosakaniza zochepa.

• 400 gr chidutswa cha nkhuku,
• 50 gr tchizi
• 50 gr rye ufa,
• nyemba za mkate - 50 gr,
• Dzira 1
• 0,5 tsp mchere ndi 0,25 tsp tsabola wapansi
• 1.5 tbsp. l mafuta a masamba.

1. Dulani nyamayi m'miyala yayitali. Kuti mugonjetse, gwiritsani ntchito zonunkhira.
2. Agawidwa m'magawo awiri. Imodzi imakonkhedwa tchizi, chachiwiri chimaphimbidwa.
3. Menyani mazira.
4. Choyamba yokulungira mu ufa, kuviika mu dzira ndi mkate mu mkate.
5. Wotani mafuta mu poto ndi mwachangu mbali zonse ziwiri.

Chakudya chokoma chimakonzedwa pasanathe theka la ola. Wotumikirapo wina ali ndi magalamu 20 amafuta, magalamu 15 amafuta ndi magalamu 20 a protein.

Yophika Biringanya Mapira

Mbaleyi ndioyenera ngati chilimbikitso. Kuphatikizikako kumakhala ndi adyo, komwe sikungathe kuthana ndi mavuto ndi m'mimba thirakiti.

• 2 sing'anga biringanya
• 50 gr tchizi
• 1 clove wa adyo
• amadyera ndi mchere
• mafuta a azitona.

1. Sambani masamba, kudula mbale zowonda. Mchere, kusiya kwa mphindi 30. Biringanya iyamba madzi, kuwawa kutuluka nawo.
2. Sambani, kuphika mu uvuni. Pakani pepala kuphika ndi mafuta.
3. Tsabola tchizi, adyo wowaza ndi zitsamba. Onjezani wowawasa wowawasa zonona. Iyenera kukhala ndi wandiweyani.
4. Ikani osakaniza m'mphepete mwa mbale, yokulungira ndi kukhala.

Ikani mufiriji kuti biringanya lodzazidwa ndi kukoma kwa tchizi. Kukongoletsa ndi amadyera musanatumikire. Mutha kuwonjezera mkati.

Kudzazidwa kumatha kusiyanasiyana, kutengera kukonda kwanu.Mwachitsanzo, chotsani adyo ndi tchizi, onjezani phwetekere ndi dzira, ndikawaza ndi tchizi. Ikani mu uvuni kwa mphindi 15.