Mukufuna kudziwa za index ya glycemic, koma simunadziwe kuti mufunseni

* Mwa kudina batani "Tumizani", ndimapereka chilolezo changa pakukonzanso kwandalama zanga malinga ndi mfundo zachinsinsi.

Chakudya cha glycemic index ndichosavuta kutsatira komanso chothandiza kuchepetsa kuwonda chifukwa chogwiritsa ntchito mafuta mthupi. Glycemic index (GI) yazakudya zilizonse zimatsimikiziridwa ndi kuchuluka kwa kusweka kwake m'thupi musanapangidwe shuga. Pang'onopang'ono pang'onopang'ono, amachepetsa mulingo komanso zimakhala bwino kuti achepetse thupi.

Zakudya zomanga thupi zovuta zimakhala ndi glycemic index yocheperako, yomwe, mosiyana ndi yosavuta, imatulutsa shuga pang'onopang'ono, kupewa kupewa kuwonjezeka kwambiri kwa shuga wamagazi ndi njala yachangu mukangodya.

Kuphatikiza apo, mafuta osavuta am'magazi, omwe amatulutsa shuga onse nthawi imodzi, amapanga owonjezera m'thupi, amasintha kukhala mafuta ochulukirapo. Chifukwa chake, zakudya zochepa za glycemic, pomwe kudya kwa "zoipa" zoterezi kumachepa, zimakupatsani mwayi wolamulira kuchuluka kwa shuga ndikuletsa zonse zoyipa zomwe zimawoneka chifukwa cha kuchuluka kwake. Ndiye chifukwa chake njirayi idapangidwa poyambirira kwa anthu omwe ali ndi matenda ashuga, koma, atawonetsa kuthamanga kwambiri komanso polimbana ndi kunenepa kwambiri, idayamba kugwiritsidwa ntchito kwambiri kuchepetsa thupi.

Zomwe zili ndi zabwino zakuchepera thupi pa GI

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

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

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

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

Zoyipa ndi zotsutsana

Zakudya zama glycemic zochepa sizikulimbikitsidwa ngati muli ndi zovuta zotsatirazi:

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

Komanso, zakudya sizili zoyenera kwa achinyamata pakutha msinkhu.

Zovuta zomwe zimachitika mwanjirayi ndikuti samapereka kuchepa thupi msanga - ndi kuyesetsa mwamphamvu mwezi umodzi mutha kuchotsa zosaposa 10 kg. Pankhaniyi, kuchepa thupi kumadalira makamaka pazakudya za calorie komanso kupezeka kwa zolimbitsa thupi.

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

Njira ya Montignac - timachepetsa thupi popanda njala

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

Malamulo a Dr. Montignac

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

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

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

Miyezo yotsatirayi ya GI idatengedwa ngati maziko:

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

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

Kuphatikiza apo, muyenera kutsatira malamulo angapo osavuta:

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

Motsogozedwa ndi izi, popanda choletsa chilichonse mu zopatsa mphamvu Michel Montignac kwa miyezi itatu, adataya 15 makilogalamu owonjezera thupi ndipo kenako anasunga zotsatira zake.

Tebulo yazogulitsa

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

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

Masiteti ndi Mapulogalamu

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

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

Kuti mukwaniritse zolinga zanu, kudya zakudya zamafuta pang'ono kuyenera kukhala kocheperako, chifukwa koyamba zakudya zokha zomwe zili ndi GI yotsika ndizololedwa. Pambuyo potaya kuchuluka kwa kilogalamu pama kilogalamu yachiwiri, kukhazikika kwa kulemera kumachitika, pomwe mndandanda wazinthu zololedwa umakulitsidwa, koma osaphatikizidwa kapena ndi choletsa chachikulu cha zakudya zama carb apamwamba.

Gawo loyamba - kuchepa thupi

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

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

Malangizo a wolemba za njira yoyamba:

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

Zakudya zabwino kwambiri zopezeka m'mapuloteni ndi izi: msuzi wamasamba, nsomba, nkhuku, mazira. Ndikofunika kupewa masoseji ndi zinthu zotsiriza. M'mbale zokhala ndi protein-carbohydrate, ndikofunikira kuti muphatikize zophatikiza ndi mafuta okhala ndi fiber yambiri komanso popanda mafuta - tchizi chochepa kwambiri, tchizi, nyemba, masamba.

Zosintha zamasabata sabata

Pazakudya zomwe zili pansipa mutha kugwiritsa ntchito masamba, zipatso, chinangwa, ndi zina zambiri kuchokera pagome.

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

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

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

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

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

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

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

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

Zotsatira zabwino zotsatirazi zimaperekedwa:

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

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

Gawo lachiwiri ndi kukhazikika

Kuphatikiza zotsatirazi, ndikofunikira pachigawo chachiwiri kutsatira malamulo awa:

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

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

Mwambiri, zakudya za Montignac ndi pulogalamu yosintha kwambiri momwe mumadyera. Ndi lingaliro lofananalo - "idyani kuti muchepetse kunenepa" - njira zingapo zotchuka zapangidwa - Atkins, Dukan, ndi gulu la magazi. Komanso, motengera lingaliro la Dr. Montignac, kadyedwe kotsika kwambiri ka "mantha" komwe kamakupatsani mwayi wochotsa kunenepa kwambiri.

Zakudya Zochepa za Glycemic

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

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

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

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

Magawo a kuchepetsa thupi

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

Mwambiri, njira yochepetsera thupi ndi motere:

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

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

Gawo loyamba

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

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

Sikulimbikitsidwa kukhala gawo loyamba kwa masabata awiri. Ndikwabwino kuti muyambe kuchepa thupi pang'onopang'ono mutatsuka kwambiri, mpaka kufikira gawo lachiwiri.

Gawo lachiwiri

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

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

Gawo lachitatu

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

Zosintha zachitsanzo

Palibe menyu okhazikika mu chakudya chochepa cha glycemic, ndipo ichi ndi chinanso chachikulu. Zoyimira pa gawo lililonse ziyenera kukhala zopangidwa ndi GI yololedwa, kutengera zomwe, ndipo muyenera kupanga menyu.

Mwachitsanzo, menyu akhoza kukhala motere:

• kadzutsa - phala, zipatso kapena msuzi wopangidwa watsopano,
• nkhomaliro - skim mkaka zakumwa,
• nkhomaliro - nyama yokonda, saladi wamasamba,
• Chakudya chamadzulo - saladi wa zipatso,
• chakudya chamadzulo - omeled ndi bowa, tchizi chochepa cha kanyumba.

Zakudya zomwe zili ndi index yotsika ya glycemic zitha kupangidwa monga chakudya. Izi zikuthandizira pang'onopang'ono kusintha, kenako ndikukhazikika chifukwa cha kukonzanso kwa thupi momwe likugwirira ntchito molondola.

Malangizo Pabwino

Zakudya za index za glycemic zimafuna kuyanjanitsidwa pafupipafupi ndi tebulo, zomwe sizili zophweka nthawi zonse. Pofuna kuti musasokonezedwe ndi zizindikirozo komanso osakana chakudya chomwe mumakonda, mutha kugwiritsa ntchito malangizo ena a akatswiri azakudya mukadzapanga zakudya:

• ndiwo zamasamba - chinthu chofunikira kwambiri chomwe chimatha kumenyedwa kwamuyaya, koma makamaka mu mawonekedwe osaphika, makamaka beets ndi kaloti,
• mbatata zimakhala zophika bwino "mumayunifomu awo" ndikuzizira (pamenepo fayilo imapangika moyenera, wowuma, yomwe imathandizira shuga),
• zipatso - mungathe kudya maapulo, mapeyala, malalanje, rasipiberi mopanda malire. Kupatula nthochi, kiwi, mphesa, gour,
• Macaroni - kokha kuchokera ku tirigu wa durum, wozizira komanso wowonda,
• mpunga - umatha kukhala wa bulauni, wamtchire mitundu, sungathe - kupukutidwa,
• buledi - tirigu wathunthu, chinangwa kapena wowonda,
• Zakudya zomanga thupi (nyama yopanda mafuta, nsomba, mafuta amkaka ochepa) zimaloledwa, koma siziyenera kukhala zochuluka,
• zakudya zambiri zopatsa mphamvu kwambiri - soseji, pizza, chokoleti - zimakhala ndi GI yotsika, koma sizoyenera kudya zakudya,
• ngati mukufuna kudya kena kokhala ndi GI yayikulu, phatikizani chakudya ichi ndi zakudya zochepa za glycemic, ndiye kuti kuchuluka kwa glucose kumawonjezeka pang'onopang'ono.

Kutsatira malangizowa kungathandize kuti musadalire tebulo la zizindikiro komanso osaphwanya malamulo azakudya.

Njira ya glycemic index kuwonda kumakupatsani mwayi kuti muthe kutaya mapaundi owonjezera ambiri, koma osati mwachangu, koma pang'onopang'ono, koma popanda njala ndi kupsinjika kwa metabolic kwa thupi.

Monga lamulo, mu masabata awiri mutha kuthana ndi pafupifupi 3-5 kg ​​yakulemera kwambiri, ndipo izi sizingachitike chifukwa cha madzimadzi, koma chifukwa cha mafuta oyaka. Pambuyo pake, kuchepa thupi sabata iliyonse nthawi zambiri imakhala 1-2 makilogalamu, omwe amasiya mosagwirizana. Koma chifukwa cha izi muyenera kusinthanso zakudya zanu, kadyedwe kanu ndi moyo wanu.

Ndemanga ndi zotsatira za kuchepa thupi

Elena, wazaka 29, Ufa

Ndakhala ndikugwira ntchito muofesi kwa zaka zingapo, sindingokhala, sindichita nawo masewera. Chifukwa chokhala moyo wongokhala, adakhala wolemera kwambiri. Ndidayesa kuchepetsa thupi mothandizidwa ndi zakudya zingapo zowonjezera, koma sizinaphule kanthu - zidasweka, komanso patsiku lachiwiri. Mnzanu adalangiza Zakudya za Montignac ngati kuti zilibe njala, koma osati mwachangu. Koma zinkandiyendera bwino. Ndili wokondwa kwambiri ndizotsatira: m'mwezi umodzi zidatenga 3 kg zokha, zikuwoneka zochepa, koma kwa ine izi ndizopambana. Ndikuganiza kuti ngati izi zipitilira motere, zikhala zabwino kwambiri. Chachikulu sichikhala ndi njala ngakhalenso kuchita masewera olimbitsa thupi.

Marina, wazaka 23, Moscow

Atabereka ndi kuyamwitsa, adapeza 20 kg, mavuto adayamba osati ndi thanzi, komanso ndi mwamuna wake. Zidakhala zovuta kwambiri kuti muchepetse kulemera kotero, chifukwa mudazolowera kudya kwambiri, osadziletsa pachilichonse. Choyamba, ndinayenera kusintha kadyedwe. Ndidapeza chidziwitso chazakudya za glycemic komanso zakudya zochokera pamfundoyi. Kwenikweni m'mwezi woyamba, zinali zotheka kuchotsa 7 kg, komanso popanda malamulo oletsa kudya. Ingosintha zina ndi zina, kutanthauza mbale ya Montignac. Zotsatira zake, miyezi yotsatira 3 idasiya wina 13 kg. Tsopano ndimadya zakudya zokhala ndi index yotsika kapena yapakatikati ya glycemic, kulemera kumapitilirabe kuchepa pang'ono, koma, koposa zonse, sikukula. Ndikulangizani aliyense kuti ayese pulogalamu yotere - mutha kukhalamobe moyo wanu wonse osasangalala.

Alina, wazaka 35, Nizhnevartovsk

Kuchepetsa thupi pazakudya zamagulu ochepa a glycemic 10 kg mu 2 miyezi. Ndinkadya makamaka zipatso ndi ndiwo zamasamba, nyemba, nyama, mkaka wowawasa. Menyuyi imasiyanasiyana kwambiri, ndipo magawo ake ndi abwino kuti akwaniritse, osadandaula kwenikweni. Ndikumva bwino, ndilibe mavuto ndi chakudya, kusowa ndi chakudya, kusweka, kusinthasintha. Kungoti kulemera kumachoka pang'onopang'ono. Zolembera zowonda, makwinya owonjezera komanso mavuto ena omwe amabwera chifukwa cha kuchepa kwapang'onopang'ono sikuwoneka. Kufunika kokhala ndikuzindikira glycemic index yamalonda pang'ono panjira, koma pakapita nthawi mumazolowera ndikukumbukira zambiri. Koma zotsatira zake ndizosangalatsa kwambiri.

Ndemanga za madotolo ndi akatswiri

Grigory Polozov, endocrinologist, Simferopol

Kudya index yotsika ya glycemic kumathandizadi kuti muchepetse thupi. Koma sindingavomereze kutsatira gawo loyamba la chakudyacho kwa nthawi yayitali - kutalika kwake sikuyenera kupitirira masiku 14, chifukwa pakadali pano zakudya za pang'onopang'ono zamafuta, zomwe thupi la munthu limafunikira, zimachepetsedwa kwambiri. Ngati mutsatira malingaliro onse, ndiye kuti pulogalamu yotereyi mutha kuchepetsa kwambiri, kusintha kagayidwe, kuteteza matumbo, komanso kupewa kuyambika kwa matenda ashuga komanso kuchepetsa chiopsezo cha matenda amtima. Ndikutanthauza njira ya Montignac, yomwe, makamaka, idapangidwira izi. Ndipo chakuti zimakupatsani mwayi wochotsa kunenepa kwambiri kwa thupi ndi bonasi ina yabwino.

Valeria Rusina, wothandizira zakudya, Kostroma

Chovuta chachikulu pakutsatira chakudya chokhala ndi index yotsika ya glycemic ndikuti chizindikiro ichi sichikhala chosasintha. Zimasiyanasiyana kutengera kutsatsa kwazinthuzo kapena kupsa kwa zipatso, momwe amakonzera kapena kudyera. Chifukwa chake, nditha kuzitcha zazidziwitso za tebulo la GI m'malo mwa zofunikira. Lingaliro linanso lofooka la chakudya, ndikuganiza, ndi njira yothandizira zolimbitsa thupi - palibenso chidwi chomwe chimaperekedwa ku nkhaniyi. Zinafika poti kuthekera kwa kutaya mapaundi owonjezera kumangodalira chakudyacho, ndipo izi ndizolakwika. Mwambiri, sindinganene kuti lingaliroli silabwino, koma limafunikira kukonzanso kwakukulu.

Glycemic Index ndi Insulin Bouncer

Glycemic index (GI), makamaka, ndi kuchuluka kwa magazi kudzazidwa ndi shuga poyankha kugwiritsa ntchito zakudya zina. Koma kuti timvetsetse zomwe zimayambitsa kunenepa kwambiri, ndikofunikira kudziwa kuti kuwonjezera pa zakudya za glycemic zimakhala ndi index ya insulinemic, ichi ndi chizindikiro cha kutulutsidwa kwa insulin poyankha kugwiritsa ntchito chakudya china.

Kwa azakudya, mndandanda wa insulini ndiwofunikira kwambiri, ngakhale muzolemba zambiri zimayenderana. Mlozera wa insulinemic umapereka lingaliro lenileni la kuchuluka kwa kulemera komwe kungapezeke, chifukwa mokulira nkhani yodzaza ma adipocytes, maselo amafuta, ndi mafuta ndi gawo limodzi lokha - kuzindikira kwapang'onopang'ono kwa maselo awa kupita ku insulin.

Mwambiri, zikuwoneka ngati izi. Ingoganizirani foni yamafuta yomwe ili ndi chitseko cholowera kulowa ndi kutuluka. Insulin imabwera kwa iye, ndipo ngati alipo ambiri a iye, ndi wosewera wamkulu wama jogi, amanenanso motsimikiza kuti: tsegulani! Selo yamafuta ilibe chochita, imatsegula, imasunga mafuta. Ndipo ngati mulibe insulin yokwanira, imakhala yochepa komanso yaying'ono, imalumpha, kudumpha mozungulira khungu, ndikuyikana m'magazi ozizira.

Koma pali mfundo imodzi yofunika kwambiri kukumbukira. Anthu onse ndi osiyana, ndipo ma cell awo nawonso ndi osiyana. Ma adipocytes amunthu amangotsegula chipata kwa inshuwaransi ya bouncer kuti alole mafuta. Ndipo kwa ena, ndikokwanira kuti insulin yaying'ono inyamuke, ndipo ali okonzeka kutha.

Kukhala wonenepa .... pafupi

Pali lingaliro la kulolera kwa insulin. Zimaphatikizanso chidwi cha maselo a receptor omwe amasintha mphamvu ya chakudya kukhala mphamvu ya ATP (adenosine triphosphate, "molekyulu"), chakudya cha ubongo, ndi zina zambiri. Mwachitsanzo, kugwiritsa ntchito mankhwala osokoneza bongo kwa nthawi yambiri, chidwi ichi chitha kuchepa. Ndipo, m'mene zimatsikira, maselo ochulukirapo amayamba kukhala ndi chidwi ndi insulin - chododometsa ichi sichinafotokozedwe kwathunthu, koma chowonadi chilipo. Ndipo chibadwa cha kunenepa kwambiri, komwe nthawi zambiri chimakambidwa tsopano, chimayendetsedwa ndi mitundu inayake. Mitunduyi yapezeka kale ndipo zikuwonekeratu kuti vuto la kunenepa kwambiri kwa mibadwo limapezeka osati ndi zinthu zina zosamveka, koma mwa chidwi ndi insulin, yomwe idabadwa, pakati pazinthu zina.

Ndiye chifukwa chake anthu osiyanasiyana amachita mosiyana ndi chakudya chomwechi. Wina amakonda kwambiri insulin, ndipo amatha kudya ufa, maswiti, mbatata, insulini amakhalabe otsika, adipocytes samayankha.

Zimachitika kuti munthu amayang'ana pa bar ya chokoleti - ndipo akuyamba kunenepa. M'mbuyomu, amaseka anthu otere, sanawakhulupirire. Koma Kafukufuku wasonyeza kuti insulini imatha kuchokera ku malingaliro a chakudya! Kuphatikiza, chifukwa chake, zotsekemera sizikugwira ntchito: mumadya chinthu chokoma, ndipo mumakhala ndi insulin yopanga kukumbukira kwanu kwakale. Simunalandire shuga, insulini imatsika pang'onopang'ono ndipo imatenga shuga yemwe akuyenda m'magazi, amakula. Zotsatira zake, mumadya kwambiri chifukwa kumasulidwa kwa insulin kwadzetsa njala yayikulu.

Kapena chitsanzo china cha kulemera chosawerengeka kuchokera pakuwona kwatsiku ndi tsiku. Mwamunayo adayesetsa, kupewa maswiti, adakhala pachakudya cha Atkins ndikumadya kapebe kumapeto kwa sabata. Koma m'mawa wotsatira sanathe kupirira ndipo adadzipatsa chokoleti chaching'ono. Insulin yake idalumpha, ndipo mafuta onse omwe anali kuyandama m'magazi kuchokera kanyumba kanyumba kathamangira m'maselo a adipocyte.

Masewera olimbitsa thupi ali zoipa, kapena Mafuta kumbuyo kwa maloko asanu ndi awiri

Ndibwerezanso, pali anthu osiyanasiyana. Koma palinso chinthu china chomwe chiyenera kukumbukiridwa ndi iwo omwe akulimbana ndi kulemera kwambiri: ngati timadzi timodzi timagwira ntchito poika mafuta, ndiye kuti angapo amagwira ntchito nthawi imodzi. Triglycerides, mawonekedwe omwe thupi limasungira mafuta, ndi okhazikika kwambiri. Ndipo kuti mafuta atuluke, mumafunikira ma hormone ena. Pakati pawo, norepinephrine, adrenaline, testosterone, estrogens. Onsewa, akugwira ntchito molingana, ngati gulu labwino, ayenera kuwongolera ngati muthe kugwiritsa ntchito mafuta omwe mwapeza kapena ayi. Mafuta ochokera mthupi ali ndi njira yayitali kuti adutse kupukutika, ma membrane am'mimba ndikuwotcha mitochondria yama cell minofu, ndipo ngati pali vuto linalake panjira iyi, dongosolo limasiya kugwira ntchito konse.

Koma wophunzitsa mwina sangadziwe izi, sakudziwa kuti nkhaniyi si ulesi ndi kunyalanyaza milanduyo, komanso kuti zoterezi zitha kuphunzitsidwa ku hypoglycemia ndi kufa pang'ono mwaubongo. Kupatula apo, tsopano tikuchiza kunenepa kwambiri, kuphatikiza malo olimbitsa thupi. Nthawi zambiri amaletsa kudya asanafike pophunzitsira kuti apititse patsogolo vutoli, apo ayi omwe amachepetsa thupi amadya ndipo mafuta amasungidwa. Koma nthawi zambiri, sizimapezeka kwa aliyense kuti awone ngati adipocytes amatha, kugawa mafuta.

Pazomwe ndimachita, pakhala pompano mlandu: mnyamata, katswiri wothamanga, mwadzidzidzi adayamba kukula m'mimba. Anathamanga makilomita 15 patsiku, amakhala ndi njala, mafuta akupitilira kudziunjikira. Anadutsa mayeso, zonse zidakwaniritsidwa - tidachepetsa mulingo wake wa testosterone, ndipo mwamunayo adachepera masabata awiri ndi theka, adipocytes adapeza njira yotuluka.

Zakudya pazakudya zomwe zimakhala ndi index ya glycemic yotsika, chakudya chopanda chakudya chamafuta, zakudya za keto - zonse ndi zofanana?

Mndandanda wamtundu wa glycemic mwanjira yazisonyezo zina, pomwe zinthu zitha kugwiritsidwa ntchito mosasinthika ngati zowopsa (index yayikulu ya glycemic), kutsimikizika mosamalitsa (index ya glycemic index) komanso makamaka yotsimikizika (index yotsika ya glycemic) imapereka chidziwitso choyambirira cha njira zoyambira, zoyenera kugwiritsa ntchito "kunyumba" .

Chotsani zakudya zomwe zili ndi index yayikulu ya glycemic - ndipo kale mwa anthu 80%, kulemera kwa thupi kumayamba kuchepa popanda kugwiritsa ntchito zina. Ndipo zakudya zonse zomwe zinali, mosasamala kanthu ndi zida zomwe amagwiritsa ntchito, zimakhazikika pa malo amodzi: kusunga kuchuluka kwa insulin mkati mwa chizolowezi cha thupi, komanso osaloleza kugwera, chifukwa ngati insulin imagwa, ndiye kuti munthu amagwa kuchokera kutopa. Ndipo zakudya zamafuta onenepa kwambiri zimadzaza izi. Zakudya zamapuloteni, zakudya zopanda mafuta osokoneza bongo ndizosiyanasiyana kwa lingaliro lomwelo.

Kodi mungapeze kuti tebulo lamalonda lazinthu zoona kwambiri za glycemic?

Magome onse a index ya glycemic omwe amapezeka lero m'malo osiyanasiyana ndi chifukwa cha zoyesa. Odzipereka amadyetsedwa ndi zakudya, amayeza kuchuluka kwa shuga m'magazi, amalowa ndi tebulo. Anthu ndiosiyana, momwe amachitidwira mosiyanasiyana, chifukwa chake matebulo satenga mbali yapadera. Tikati kuti mufunikira kumvetsera thupi lanu, izi zitha kumveka ngati zazing'ono, koma kwenikweni ndi njira yogwirira ntchito yomwe ingakhale yopindulitsa ngakhale mkati mwa tsiku limodzi: mumayambitsa malonda muzakudya ndipo m'mawa mumamvetsetsa momwe zimakhudzira kulemera kwanu ndi momwe mumachitira nawo.

Tsopano pali maphunziro ambiri okhudzana ndi ubale wa anthu ndi zinthu, iyi ndi mutu wolimbikitsa komanso wosangalatsa. Koma zikuwonekeratu kuti si aliyense amene ali ndi mwayi aliyense payekhapayekha kuti atenge nkhaniyi ndikupita kwa katswiri kuti akapume.

Shuga wochepa ndi phala - ubongo pa chakudya chamagulu?

Funso lofunika kwambiri ndiloti - kodi ubongo umadyetsedwa bwanji popanda shuga, popanda zinthu zomwe zimapatsa? Ma amino acid ambiri sangapite kumeneko chifukwa cha kukula kwawo.

Koma ubongo pazaka zakusinthaku wapanga ntchito yoteteza. Ngati tisiyidwa wopanda mphamvu ya chakudya, mphamvuyo imasinthira ku mtundu wina wotchedwa gluconeogeneis, womwe umatilola kuphatikiza shuga kuchokera ku puloteni, "mafuta" osakhala ndi chakudya. Ubongo umadya, ndikuponyera chilichonse chopanda pake, ndiye kuti, mabasiketi a nayitrogeni. Zotsatira zake, kuchuluka kwa asidi-acid kumasunthira kumbali ya asidi, njira ya ketoacidosis imayamba, munthu amamutsata ndi chikhalidwe chodabwitsa komanso thanzi la acetone loyipa.

Mumadya mafuta owonjezera patsiku - mumathandizira njirayi ndikumverera kuti mumatha ndalama zanu zonse. Pakukonzanso kuchokera ku chakudya chamafuta kupita ku mafuta kuti musawononge ubongo, mogwirizana ndi dokotala, mutha kugwiritsa ntchito amino acid glutamine ngati chowonjezera cha chakudya, chitha kukupatsani shuga wonga glucose ndikuthandizira kusintha kwa kagayidwe kuti keto Zakudya zake zinali zothandiza.

Zikuwonekeratu kuti zilipo, koma sizikudziwika kuti ndi zochuluka motani!

Kuchepetsa thupi konse kuyenera kumvetsetsa kuti pali mipata yogwiritsira ntchito macronutrients, pansipa yomwe simungagwe. Mwachitsanzo, munthu wamkulu ayenera kukhala ndi mapuloteni osachepera 70 pa tsiku pa menyu. Ngati matumbo ali munjira yabwino ndipo mapuloteniwo atamugaya bwino, kapamwamba kamachepetsedwa mpaka magalamu 40 patsiku. Mafuta okwanira mu chakudya chokwanira, osapatsa mapuloteni komanso osakhala mafuta, amayenera kumamwa pang'onopang'ono tsiku lonse. Ola limodzi, munthu amatha kuyamwa magalamu 10 am'madzi, awa ndi ofanana ndi apulo imodzi. Ndipo ngati m'malo mwa apulo mumadya ma supimmons onse, momwe muli magalamu 19, ndiye 10 mwaiwo adzagwiritsidwa ntchito kudyetsa ubongo ndi minofu, ndipo enawo amasungidwa monga mafuta.

Gwero lazomwe zakupangira michere sikuchitika. Mapuloteni omwewo amawagawa ma amino acid, omwe amapezeka m'matcheni a peptide amino acid. Akalowa m'magazi, awa ndi mankhwala opangira, osati tchizi, nkhuku, ndi mphodza. Koma puloteni iliyonse imakhala ndi ake amino acid. Izi tingafanizire ndi wopanga: ngati ndingodya nkhuku yokha, sindingapeze mapuloteni amtundu, ndilibe ma amino acid okwanira omwe nkhuku imapereka. Chifukwa chake, zakudya zama protein zimayenera kukhala zosiyanasiyana.

Kuchuluka kwa mafuta pazakudya za tsiku ndi tsiku ndi pafupifupi 30 magalamu.Ma membroni am'mimba ndi mahomoni amapangidwa ndi mafuta. Nthawi yomweyo, mumafunika mafuta osiyanasiyana. Zolakwika kunena - kuyiwala za batala, ili ndi cholesterol! Nthawi zambiri, kuphwanya kwa msambo mu akazi ndikusowa kwamafuta, chifukwa progesterone ya mahomoni imakhala ndi cholesterol. Tsitsi ndi misomali yake zimatha, endocrinologist adamulembera mapiritsi, ndipo zinali zokwanira kudya mazira angapo mu gawo la progesterone la mkombero, cholesterol ndi lecithin mwa iwo ndikwanira kupanga mahomoni.

Zofunikira Pazakudya za Glycemic Index

Kuchokera pamalingaliro asayansi, GI imatanthawuza kuchuluka komwe mtengo uliwonse wophatikiza mafuta umawonongeka m'thupi la munthu. Chizindikiro poyerekeza ndi liwiro la njirayi, yomwe imachitika ndi glucose, yemwe mlingo wake ndi 100. Kugawanika kwachangu kwa chinthu, kulondola kwambiri chidziwitso chake komanso mwayi wowonjezera kulemera kwake kuchokera pakumwa. Kupeza kwa kilogalamu zatsopano kapena kulephera kuzitaya kumachitika chifukwa chakuti pakuwonjezeka kwa shuga mumagazi a munthu, kapamba amakondoweza ndipo insulin imamasulidwa. Koma zakudya zopanda chakudya zimapangitsa kuti shuga asadutse ndipo sizibweretsa vuto lakumwambali.

Mwachidule, zakudya zomwe zimakhala ndi GI yayikulu ndimakudya othamanga, pomwe omwe ali ndi GI yotsika amayamba kugaya. Koma, kuti muchepetse kunenepa, muyenera kuganizira mwatsatanetsatane chisonyezo cha chakudya chilichonse.

Ngati mungasankhe kudya motere, muyenera kudya chakudya kuchokera mndandanda woyamba (wokhala ndi GI yotsika), yomwe imaperekedwa pansipa. Idyani motere mpaka mutakwaniritsa zotsatira zomwe mukufuna, kapena mpaka chizindikirocho chiziwonekera kwa nthawi yayitali.

Gawo lachiwiri liyenera kupitilizidwa kwa masabata awiri. Tsopano zinthu zomwe ziloledwa mgawo loyamba zitha kuphatikizidwa ndi chakudya kuchokera pamndandanda wachiwiri (wokhala ndi GI wapakati). Izi zikuthandizira kukhazikika pamenepa.

Pambuyo pa izi, mutha kupitilira gawo lachitatu la chakudya cha GI. Kuyambira pano, ngati simukufunanso kulemera, thupi limafunikira kumangidwa pazinthu ziwiri zomwe zanenedwa pamwambapa ndipo pokhapokha muzilola kudya zakudya zokhala ndi glycemia yayikulu.

Ngati tizingolankhula za kuthamanga kwa thupi, pakatha milungu iwiri yoyambirira kwa masiku 7 aliwonse zimatha kugawikana ndi 2-3 kg. Kuchepetsa thupi mwachangu kumatsimikiziridwa, makamaka, chifukwa chakuti madzi ochulukirapo amachoka m'thupi. Kenako, monga lamulo, zimatenga 1-1,5 kg.

Pa njira imeneyi, tikulimbikitsidwa kuti tizitsatira malamulo a zakudya zopatsa thanzi komanso kudya zakudya zosachepera 5 patsiku, osamadya kwambiri. Ndiye kuti, zakudya za tsiku ndi tsiku zimakhazikitsidwa ndi zakudya zazikulu zitatu ndi ziwiri (ndipo ndikumagona mochedwa - mutha 3) zokhwasula-khwasula.

Dziwani kuti GI ilibe mapuloteni. Chifukwa chake, nyama yopanda mafuta ndi nsomba zamafuta ochepa, zomwe sizinatchulidwe pamndandanda, zitha kudyedwa kuchokera pagawo loyamba la njira. Kukana sikuli koyenera. Mapuloteni osanenepa kwenikweni amathandizanso kuchepetsa thupi komanso kukhalabe ndi nkhawa nthawi yayitali mukatha kudya. Chakudya chamadzulo chimayenera kukhala pafupifupi maola awiri dzuwa lisanathe.

Zogulitsa zotsika za GI (mpaka 40) zimaphatikizapo:

Ayenera kudyedwa pafupifupi milungu iwiri. Tiyeni tiwunikireni kuti, ngakhale mtengo wotsika kwambiri wa glycemic, mtedza ndi chokoleti zili ndi zopatsa mphamvu zambiri komanso mafuta. Chifukwa chake simuyenera kudalira. Kupanda kutero, njira yochepetsera thupi imatha kukhala yokayikira. Kuphatikiza apo, sikulimbikitsidwa kuti apange zololedwa zam mkate monga alendo omwe amapezeka pafupipafupi mukudya. Ndikwabwino kulola zidutswa za 1-2 m'mawa kapena pachakudya, koma osatinso.

Zogulitsa zomwe zili ndi GI yapakati (40-70) ndizophatikiza:

Kodi mwakwanitsa kulemera kwanu komwe mukufuna? Chepetsa zakudya zanu ndi izi. Komabe, kutsimikizika kuyenera kukhalabe pazakudya zotsika-glycemic ndikuwongolera kunenepa kwambiri mtsogolomo, kudziyesa nokha sabata.

Mwa zakumwa zilizonse pazakudya za GI, tiyi ndi khofi popanda shuga ndizololedwa. Onetsetsani kuti mumamwa madzi. Ndipo, ndizachidziwikire, zolimbitsa thupi zithandizira kuti muchepetse kuthamanga kwambiri. Mutha kuthira mchere chakudya, koma osazunza.

Glycemic index sabata sabata yazakudya (gawo loyamba)

Lolemba
Chakudya cham'mawa: oatmeal ndi kuwonjezera mkaka.
Zovuta: ochepa mtedza ndi apulo.
Chakudya chamasana: Choyambitsa kuphika nkhuku ndi nkhaka zingapo.
Zosadya: kapu ya kefir.
Chakudya chamadzulo: buckwheat ndi lalanje.

Lachiwiri
Chakudya cham'mawa: angapo mkate wopanda mkaka ndi kapu imodzi ya mkaka.
Zosakhazikika: apulosi wophika.
Chakudya chamadzulo: chofiyira chophika nsomba ndi saladi wopanda nkhaka wamasamba ndi kabichi yoyera.
Zakudya zoziziritsa kukhosi: kapu ya yogati yopangira tokha popanda zowonjezera kapena kefir.
Chakudya chamadzulo: Broccoli wophika ndi nyama yopanda nyama.

Lachitatu
Chakudya cham'mawa: oatmeal, pomwe mumaphika mutha kuwonjezera mkaka pang'ono ndi mtedza pang'ono.
Zosakhazikika: apulo ndi buledi wonse wa tirigu.
Chakudya chamasana: gawo la mpunga wowiritsa ndi kagawo ka nsomba yophika, nkhaka yatsopano.
Zosadya: kapu ya kefir.
Chakudya chamadzulo: filimu yophika nsomba ndi apulo.

Lachinayi
Chakudya cham'mawa: buckwheat mkaka ndi kapu ya yogati.
Zosadya: saladi wa nkhaka ndi kabichi yoyera.
Chakudya chamadzulo: oatmeal ndi kagawo ka nsomba yophika, apulo.
Zosadya: kapu ya kefir.
Chakudya chamadzulo: nkhuku yophika ndi masamba a saladi.

Lachisanu
Chakudya cham'mawa: oatmeal ndi kuwonjezera magawo a maula ndi mtedza.
Zakudya zoziziritsa kukhosi: chidutswa cha chokoleti chakuda ndi theka la mkaka.
Chakudya chamasana: nkhuku yophika, supuni zingapo za bulwheat, nkhaka zatsopano.
Zovuta: apulosi wophika wokhala ndi mtedza pang'ono.
Chakudya chamadzulo: nsomba zophika ndi zitsamba ndi nyemba zowiritsa.

Loweruka
Chakudya cham'mawa: angapo buledi wopanda tirigu ndi kapu ya kefir.
Zosadya: ochepa mtedza.
Chakudya chamasana: gawo la mpunga ndi nkhaka zatsopano zokhala ndi zitsamba.
Zakudya zoziziritsa kukhosi: kapu imodzi ya mkaka kapena yogati yopanda kanthu.
Chakudya chamadzulo: ng'ombe yophika ndi broccoli mu kefir ndi msuzi wa mandimu.

Lamlungu
Chakudya cham'mawa: gawo la oatmeal ndi lingonberry kapena sitiroberi.
Zosakhazikika: kapu ya kefir.
Chakudya chamadzulo: mpunga ndi nkhuku ndi broccoli yophika.
Zosadya: apulo.
Chakudya chamadzulo: nsomba zophika ndi saladi yoyera kabichi, nkhaka ndi amadyera.

Zindikirani. Ngati muli ndi njala musanakagone, imwani kefir pang'ono.

Glycemic index zakudya contraindication

Zakudya za GI zimawonedwa ngati chakudya choyenera chomwe akatswiri azakudya ambiri komanso madokotala amathandizira.

• Sizingatheke kudya malinga ndi mfundo zake pokhapokha ngati mukudwala kwambiri, chifukwa chotsatira kudya kofunikira kumafunika.
• Ndi kusintha (makamaka, kuphatikiza mafuta a masamba kuti thupi lisamalandidwe ndi mafuta), makina amayenera kutsatiridwa ndi achinyamata, amayi oyembekezera komanso amayi oyamwitsa.
• Kufunsana ndi dokotala woyenera mulimonsemo sikupweteka.

Glycemic index zakudya amapindulitsa

1. Chakudya chabwino pa index ya glycemic ndikuti, kuwonjezera pa kuwonda, matendawa amagwira njira ya metabolic. Izi zimathandizira kupulumutsa thupi latsopano.
2. Komanso, malinga ndi ndemanga, zakudya za GI zimathandizanso kuthana ndi vuto la kusuta maswiti komanso kuphika kwambiri kalori.
3. Zabwino za njirayi zitha kuonedwa ngati chakudya chambiri, kuthekera kwa kudya pafupipafupi, kulimbitsa chitetezo chokwanira.
4. Kuchuluka kwa menyu a masamba, zipatso ndi maubwino ena kumathandiza kuchepetsa chiopsezo cha matenda amtima, matenda a shuga, kunenepa kwambiri komanso mavuto ena ambiri ndi thupi.
5. Njira yochepetsera thupi ndiyabwino kwa anthu omwe ali ndi vuto limodzi la insulin.
6. Kupatula apo, kugwiritsa ntchito zinthu zomwe zili ndi GI yayikulu sikungowononga chiwopsezo chawo, koma m'lingaliro lenileni kumaopseza thanzi.

Kodi chakudya ndi chiyani?

Kwakukulu, njira yochepetsera thupi imeneyi singatchulidwe kuti chakudya monga momwe mawu amakhalira. Poyamba, zakudya zopatsa thanzi ngati izi zimapangidwira anthu omwe ali ndi matenda a shuga, ndipo chifukwa chake sangathe kudya zinthu zambiri zomwe zimapangitsa kuti insulin iwonjezeke. Pano, chakudyachi chimachokera pamfundo yotsata glycemic index (GI) ya zinthu, ndiye kuti, zimagwera mofulumira bwanji glucose italowa thupi. Kutsitsa kuthamanga, kutsitsa GI.

Tiyenera kukumbukira kuti glycemic index ndi chizindikiro chokhacho chazinthu zokhala ndi zomanga thupi, zomwe, sizitanthauza kuti mutha kudya mafuta ndi mapuloteni ambiri momwe mumafunira - kuti muchepetse kulemera mudzayeneranso kuchuluka kwa zinthuzi komanso. Ngati mutsatira mosamalitsa malingaliro a njirayi, m'mwezi umodzi mutha kuchotsa ma kilogalamu 10-12 a kulemera kwakukulu.

Zizindikiro ndi contraindication

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

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

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

Pindulani ndi kuvulaza

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

Chifukwa cha zakudya zoyenera, munthu wotsika thupi samakhala ndi nkhawa, chifukwa chake njira iyi yochepetsera thupi imakhala yabwino kuchokera pamalingaliro okhudzana ndi malingaliro. Chokhachokha chomwe chimapangitsa pulogalamuyi ndikufunika kuyang'ana patebulo la GI. Komabe, izi zitha kutengedwa ngati zopanda malire, chifukwa pakapita nthawi, zizindikirozi zimayikidwa m'mutu.

Zotsatira zoyipa

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

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

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

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

Zololedwa Zoletsedwa komanso Zoletsedwa

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

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

Malonda wamba okhala ndi index ya glycemic ndi:

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

Tiyenera kukumbukira kuti, kutengera njira yophikira ndi kupezeka kwa chithandizo cha kutentha, mndandanda wazakudya wa glycemic ungasinthe, chifukwa, makamaka poyamba, sizoyenera kukhala patebulo lokhala ndi zisonyezo zamagulu osiyanasiyana.

Monga ndidanenera, GI imangopatsidwa zakudya zopanda chakudya. Mndandanda wamtundu wa glycemic wama protein ndi mafuta okhala ndi 0. Komabe, kuti mukwaniritse zotsatira, mudzayenera kusiya zina mwazinthu zomwe zili ndi phindu lalikulu la zakudya:

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

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

Kukonzekera

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

Kutalika

Pankhaniyi, zakudya za tsiku ndi tsiku ndizabwino ndipo zimatha kukhala njira yachakudya kwa nthawi yopanda malire. Mwambiri, maboma amapangidwira maphunziro kuchokera pa milungu itatu mpaka miyezi itatu, kutengera momwe mukupitira patsogolo poonda.

Popeza kuti mwapeza zotsatira zomwe mukufuna ndikuziteteza, mtsogolo musaiwale za zakudya zoyenera ndikupewa zakudya kuchokera pamndandanda oletsedwa komanso ndi GI yayikulu. Yesani kudya pang'ono ndipo musapitirire zopatsa mphamvu za tsiku ndi tsiku za calorie. Inde, zolimbitsa thupi sizingakhale zopanda pake kuti thupi likhalebe labwino.

Mtengo wongoyerekeza

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

Msuzi wa Nyemba

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

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

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

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

Cherry Marmalade wakunyumba

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

Zolakwa wamba zodya

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

Ndemanga ndi zotsatira za kuchepa thupi

Chakudyachi chili ndi malingaliro abwino. Atsikana (osati atsikana okha) amawona zabwino za njirayi: kuwonda pang'ono osagona. Kulemera kumayenda bwino, kuti khungu lisasunthe, zilembo zolimba ndi makwinya sizimawoneka, kupepuka kumawonekera m'thupi.

Poyamba zimakhala zovuta kuzolowera tebulo, asungwana akutero, koma ndiye mumangoganiza zosankha sabata imodzi ndikadye molingana ndi chiwembucho. Kukhala bwino sikusintha, palibe kuwonongeka kwa njala komanso kusinthasintha kwa machitidwe - zonsezi zimapangitsa chakudyacho kukhala chabwino kuti chitsatire.

Zomwe akatswiri azaumoyo anena

Nutritionists ali ndi chidwi ndi njirayi, koma samalani ndi zofooka za njirayi. Mlozera wa glycemic ungasiyane pamlingo wakapangidwe kazinthu, chifukwa deta kuchokera patebulopo imatha kutchedwa yokhazikika pazinthu zambiri ndipo nthawi zonse mumafunikira kupanga kuchotsera pakadali pano. Komanso, kuti tikwaniritse ndikutsata, ntchito zolimbitsa thupi sizinganyalanyazidwe, chifukwa ili ndi limodzi mwa malamulo a munthu wabwino.

Pomaliza

Zakudya izi ndi umboni wina kuti kuchepa thupi sikuyenera kufa ndi njala. Ndikokwanira kukonza menyu wanu moyenera ndipo zotsatira zake sizikhala zazitali. Ndipo kuphatikiza masewera ndi boma mudzakwaniritsa bwino kwambiri!

Musaiwale kulembetsa kuzosintha ndikuwonani pazotsatira!

Kodi zakudya zotsika kwambiri za glycemic ndi chiyani

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

Mfundo zachikhalidwe

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

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

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

zimaphatikizapo kukhazikitsa malamulo angapo osavuta:

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

Glycemic Index of Slimming Products

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

Katundu Wotsika wa GI

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

Oyster, msuzi wa soya, shrimp, mussels, nsomba

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

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

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

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

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

Zinthu Zamtundu wa Glycemic

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

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

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

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

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

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

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

Glycemic index zakudya - komwe ungayambire

Kuyambanso kupanga zakudya zozikidwa pa glycemic index ya zinthu, siyani mitundu yonse yomwe ili ndi mitengo yayikulu: mbatata, zipatso zokoma, uchi, popcorn ndi ena. Kumbukirani kuti panthawi yomwe muli ndi pakati simuyenera kudziletsa kwambiri, chifukwa zinthu izi zimakhala ndi zofunikira kuti mwana azikula. Konzani zakudya zanu kuti ziziphatikizidwa ndi nyemba, masamba, mkaka, malalanje, nyemba, masamba. Mutha kuwonjezera maswiti, mwachitsanzo, marmalade ku menyu.

Zakudya za Hypoglycemic

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

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

Magawo azakudya

Poganizira zomwe zimapanga chakudya pamndandanda wa glycemic, muyenera kuzidziwa bwino nthawi zonse:

1. Yoyamba ikuphatikiza kugwiritsa ntchito zakudya zomwe zili ndi GI yotsika, chifukwa cha izi padzakhala kuyaka kwamphamvu kwamafuta. Kutalika kwa gawo loyamba kungakhale kuchokera pa masabata awiri - mpaka kulemera kwanu kufika pazomwe mukufuna.
2. Mukadutsa gawo lachiwiri la chakudya ndi mndandanda wa glycemic, amaloledwa kudya mbale ndi GI wapakati - izi zingathandize kuphatikiza zotsatirazi. Kutalika kwa sitejiyi kumatha milungu iwiri.
3. Gawo lachitatu ndikuchoka mu zakudya. Zakudyazo zimakhazikitsidwa ndi zakudya zomwe zili ndi GI yotsika komanso yapakatikati, koma mutha kuwonjezera pang'onopang'ono zakudya zamafuta ndi GI yayikulu.

Makonda Otsika a Glycemic Index

Ubwino wazakudya ndizosankha zakudya zambiri zopanda GI yochepa. Mutaganizira patebulopo, mutha kuphika nokha zakudya zosiyanasiyana, ndikuphatikizira pamodzi. Kumbukirani kuti imodzi mwazofunikira kuphatikiza chakudya chamagulu ndikuti chakudya cham'mawa chizikhala chopatsa thanzi, chakudya chamasana chokwanira kwambiri. Menyu yokhala ndi index yotsika kwa tsiku limodzi imawoneka ngati iyi:

• kadzutsa - oatmeal ndi zipatso zouma kapena maapulo, msuzi wa zipatso (makamaka apulo) kapena mkaka wokhala ndi 0% mafuta,
• nkhomaliro - chakudya choyamba cha masamba aliwonse, mungathe kuwonjezera mbewu monga chimanga, barele. Gawo la mkate wa rye kuchokera ku ufa wa mamalamiko, ma plums ambiri,
• tiyi wamadzulo ndi zokhwasula - zitsamba, tiyi wobiriwira kapena kefir, madzi opanda mpweya,
• chakudya chamadzulo - mphodza zophika, kachinthu kakang'ono ka nyama yoyera yokhala ndi mafuta ochepa (kapena chidutswa cha nkhuku). Njira ina ndi kapu ya yogurt yamafuta ochepa ndi saladi ya masamba yoyambira mafuta.

Maphikidwe A Chakudya Chochepa a Glycemic

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

• Nthawi yophika: mphindi 50.
• Kutumikirani pa chilichonse: 3 Anthu.
• Zopatsa mphamvu: 55 kcal.
• Cholinga: pa nkhomaliro.
• Cuisine: Russian.
• Zovuta zakukonzekera: zosavuta.

Msuzi wa kabichi wokhala ndi fillet kapena nyama yokhala ndi mafuta ochepa m'mafupa ndi imodzi mwazakudya zabwino kwambiri komanso zopatsa thanzi zomwe zimaloledwa pa gawo lililonse la zakudya za hypoglycemic. Mndandanda wa zosakaniza zoyambirira zimaphatikizapo masamba omwe amalimbikitsidwa kuti azigwiritsidwa ntchito mwatsopano, koma ngakhale atachira kutentha GI yawo siyikhala yopitilira muyeso ngakhale poyambira.

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

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

Kabichi yofinya

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

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

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

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

Saladi ya Chicken ndi Avocado

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

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

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

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

Ubwino ndi kuipa kwa zakudya

Zakudya zomwe zili pa index ya glycemic ndi mphamvu zake zimasangalatsa aliyense amene akufuna kuchepetsa thupi:

• ngakhale pagawo loyamba la chakudya, kumenyedwa ndi njala sikumayikidwa kunja, chifukwa mndandanda umakhala wosiyanasiyana komanso wopatsa thanzi: chakudyacho chimatengera mfundo zachakudya zoyenera,
• mutha kukhala pakudya kwanthawi yonse ya moyo wanu, chifukwa zimapindulitsa thupi: chifukwa chake, metabolism imathandizira, matumbo amagwira ntchito bwino, ntchito ya ziwalo zonse zamkati imakhala yofanana.
• Mutha kupanga zakudya kuchokera pazakudya zamagetsi panthawi yomwe muli ndi pakati komanso mkaka wa m`mawere, kwa anthu omwe ali ndi matenda osiyanasiyana kapena aakulu.

Ponena za zoperewera, chakudya chawo chochepa kwambiri sichitha ayi. Komabe, zakudya za mndandanda wa glycemic sizikulimbikitsidwa kwa achinyamata ndi omwe ali ndi mavuto mwanjira:

• kagayidwe kachakudya,
• mavuto amisala
• matenda ashuga
• kufooka boma atachitidwa opaleshoni kapena kudwala kwa nthawi yayitali.

Zowonongeka zomwe zimapezeka pakudya pa glycemic index ndikuti ikatsatiridwa, ndikofunikira kutsatira tebulo lomwe linapangidwa ndi akatswiri komanso kuti ndizosatheka kukwaniritsa kuchepa thupi mwachangu ndi ilo. Ngakhale mutayesetsa kwambiri, mutha kutaya makilogalamu 10 pamwezi, ndipo zotsatira za kuchepa thupi zimakhudzidwa kwambiri ndi kuchuluka kwa zopatsa mphamvu komanso kuchuluka kwa zochita zolimbitsa thupi.

Kanema: Chakudya cha glycemic

Marina, wazaka 23. Ine ndinali pachakudya chomwe chinali ndi mapuloteni okha. Ndachepa thupi, koma ndizovuta kudya monga choncho - ndikufuna china chake chokoma. Ndakhala ndikuwerenga index ya glycemic sabata limodzi tsopano. Chilichonse chimandiyenera mu chakudya - pali chosankha chotseka, cholemera cha maphunziro oyamba. Ndikuganiza kuti pachakudya chotere mutha kukhala moyo wanu wonse.

Tatyana, wazaka 18 Mlongo wazakudya adandiuza zakufunika kwa chakudya cham'mimba. Ndikuganiza kuti kudya koteroko kuyenera kukhala njira ya moyo. Ndataya kale 13 kg, ndipo ndinalibe wonenepa kwambiri. Ndimapanga mndandanda wazakudya ndekha, mwachitsanzo, ndikuphika nsomba yamadzulo.