Mlozera wamatenda a dzino

Ndi matenda a shuga, kuphatikiza pa kumwa mankhwala a hypoglycemic kapena insulin, gawo lofunikira la chithandizo chamankhwala ndi zakudya. Mfundo yayikulu yazakudya idakhazikitsidwa pokana kudya chakudya chopatsa thanzi.

Chakudya chopatsa thanzi komanso chotsika mtengo chokhala ndi mavitamini ndi michere yambiri chimayenera kukhala chakudya chamagulu. Malinga ndi malingaliro a dotolo, odwala ayenera kudya zamasamba, nyama yokonda, nsomba, zitsamba ndi zakudya zina zabwino. Koma bwanji ngati shuga ikupangitsani kufuna china lokoma ndipo mungatani kuti musinthe?

Nthawi zina, ndi gawo lochita kulamulidwa ndi glycemia, odwala matenda ashuga amatha kugula zakudya. Njira yabwino ikakhala zipatso, kuphatikizapo keroba, yokhala ndi index yotsika ya glycemic. Anthu omwe ali ndi shuga wambiri kwa chaka chopitilira amadziwa tanthauzo lake, ndipo omwe angopezeka ndi matenda a shuga 2 ayenera kumudziwa bwino.

Mlozera wa Glycemic: ndi chiyani?

Zakudya zomanga thupi zokha, i.e. shuga zomwe zimakhudza shuga wamagazi. Amagawidwa m'magulu osiyanasiyana. Yoyamba ndi chakudya cham'madzi (monosaccharides) chosavuta, chimaphatikizapo shuga ndi fructose.

Gulu lachiwiri ndi ma disaccharides, omwe amaphatikizapo sucrose (shuga wosavuta), lactose (zakumwa zamkaka), maltose (mowa, kvass). Zakudya zomanga thupi zovuta kuphatikiza wowuma (chimanga, ufa, mbatata).

Gulu la polysaccharides limaphatikizanso ndi fiber, yomwe ili ndi:

Mlozera wa glycemic ndi chisonyezo chomwe chikuwonetsa kuthamanga kwa kuwonongeka kwa chakudya cham'magazi kwa glucose. Chamoyo chomaliza chimagwiritsa ntchito mphamvu. Kuthamanga kwa shuga, ndipamenekonso GI.

Mtengo uwu unayambitsidwa ndi dokotala waku America D. Jenix mu 1981, yemwe anali akufufuza zamalonda ndi cholinga chokhazikitsa mndandanda woyenera wa anthu odwala matenda ashuga.

M'mbuyomu, zimaganiziridwa kuti zogulitsa zilizonse zimakhudzanso anthu. Komabe, malingaliro a Jenkinson anali osiyana, ndipo adatsimikizira kuti chilichonse chomwe chimapanga chimakhudza thupi kutengera chakudya chomwe chimakhala nacho.

Chifukwa chake, kafukufuku wasayansiyo watsimikizira kuti iwo omwe amadya ayisikilimu, yemwe ali mchere wotsekemera, amakhala ndi shuga wamagazi pang'ono kuposa anthu omwe adya makeke. Pambuyo pake, index ya glycemic ya pafupifupi zinthu zonse idaphunzira.

Ndikofunikira kudziwa kuti zizindikiro za GI zimatha kutengera zochitika zosiyanasiyana:

• kuchuluka kwa mapuloteni, mafuta ndi mtundu wawo,
• mtundu wamafuta
• njira yogwiritsira ntchito,
• zomwe zili pafupi ndi fiber, zomwe zimapangitsa kuti pakhale nthawi yochulukitsa chakudya, zomwe zimachepetsa kuyamwa kwa shuga.

Kodi ndi glycemic index iti yomwe imadziwika kuti ndi yachilendo?

Kuti mudziwe momwe mungamvetsetsere GI, muyenera kudziwa tanthauzo la shuga ndi insulin mthupi. Shuga ndi mphamvu kwa thupi ndipo chakudya chilichonse chomwe chimabwera ndi chakudya pambuyo pake chimakhala glucose yemwe amalowa mumtsinje wamagazi.

Miyezi yambiri ya shuga imayambira 3.3 mpaka 55 mmol / L pamimba yopanda kanthu mpaka mpaka 7.8 mmol / L maola awiri mutatha kadzutsa.

Mndandanda wa glycemic umawonetsa kuchuluka kwa shuga m'magazi m'mene wakwera pambuyo podya zakudya zina. Koma ndikofunikanso kuganizira nthawi yomwe glycemia imatuluka.

Mukamalemba GI, shuga adatengedwa ngati muyezo; GI yake ndi magulu 100. Zizindikiro za zinthu zina zimasiyana kuchokera pa mayunitsi 0 mpaka 100, omwe amatsimikiziridwa ndi kuthamanga kwawo.

Kuti glucose ochokera mumtsinje wamagazi alowe m'maselo a thupi ndikukhala mphamvu, kutenga gawo la insulin yapadera ndikofunikira. Ndipo kugwiritsa ntchito chakudya chokhala ndi GI yambiri kumapangitsa kuti shuga azidzidzimutsa kwambiri komanso mwachangu, ndichifukwa chake kapamba amayamba kupanga insulini mwachangu.

Hormone iyi imakhudza mwachindunji kuchuluka kwa glycemia:

1. Zimalepheretsa mafuta omwe asungidwawo kuti asayambenso shuga pambuyo pokhazikika m'magazi.
2. Imachepetsa glucose poigawa kwa timisempha kuti tidzaigwiritsa mwachangu kapena poika shuga m'magulu a mafuta osungirako ngati pakufunika.

Aliyense amene wapezeka ndi matenda ashuga ayenera kudziwa kuti zinthu zonse zimagawidwa m'magulu atatu - okhala ndi GI yayikulu (kuchokera 70 mayunitsi), apakatikati - 50-69 ndi otsika - kuyambira 49 kapena kuchepera. Chifukwa chake, popanga zakudya za tsiku ndi tsiku, ndikofunikira kumvetsetsa zabwino ndi zowawa za gulu lililonse.

Ngakhale kuti shuga sikulimbikitsidwa kudya zakudya zamagetsi apamwamba, ilinso ndi mwayi umodzi - kuphulika mwachangu kwamphamvu komwe kumachitika nthawi yomweyo mutatha kudya ma carbohydrate. Komabe, chakudya chotere chimangokhala ndi mphamvu kwakanthawi kochepa.

Kusintha kowopsa kwa kuchuluka kwa shuga m'magazi kumapangitsa kuti pakhale zovuta zambiri. Komanso chakudya chokhala ndi GI pamwambapa makumi asanu ndi awiri chimatsogolera ku kudzikundikira kwa minofu ya adipose komanso kunenepa kwambiri. Koma ndi zakudya zotsika-GI, zinthu zimasintha.

Zakudya zokhala ndi index yotsika ya glycemic zimayikidwira kwa nthawi yayitali, osapangitsa kuti magazi azikula. Ndipo kapamba amapanga insulini yaying'ono, yomwe imalepheretsa mafuta ochulukira kuzikundana.

Ngati munthu wodwala matenda ashuga akuphatikiza zipatso kapena masamba omwe ali ndi GI yotsika mumenyu ndikuyesera kukana chakudya ndi GI yayikulu, sadzakhala wonenepa kwambiri. Kugwiritsa ntchito mwadongosolo kwa chakudya chotere kumakhudza mawonekedwe a magazi a lipid ndipo kumalepheretsa kuwoneka kosokoneza konse muntchito ya mtima.

Zoyipa zomwe sizili GI yayikulu ndizophatikizira:

• calorie osakwanira komanso chakudya chopatsa thanzi pamasewera,
• zovuta kuphika, chifukwa m'gululi muli zakudya zochepa zomwe zimatha kudya zosaphika.

Koma popanga mndandanda wa odwala matenda ashuga, ndikofunikira kusankha malonda omwe ali ndi ma GI osiyanasiyana, ndikuwapatsa iwo tsiku lonse. Komabe, ngakhale pakudya chakudya chokhala ndi GI yotsika, mafuta ochulukitsa amalowa m'thupi.

Kuti muchepetse shuga mthupi, mutha kugwiritsa ntchito malingaliro ena. Chifukwa chake, ndikofunikira kuti musankhe katundu wathunthu, osati woponderezedwa.

Kutalika kwa chithandizo cha kutentha kuyenera kukhala kocheperako, ndipo chakudya chamafuta chimayenera kudyedwa ndi fiber ndi mafuta. Sikoyenera kudya zakudya zamagulu ena payokha, mwachitsanzo, chakudya chamasana mutha kudya gawo limodzi la mkate wopanda tirigu ndi gawo la tchizi.

Mu shuga, shuga wokhazikika saloledwa. Nthawi zambiri imasinthidwa ndi fructose - shuga omwe amapezeka kuchokera ku zipatso.

Koma kupatula izi zotsekemera, pali ena, mwachitsanzo, carob, omwe amatha kukhala osinthira shuga komanso othandiza.

Kodi mndandanda wamtundu wa glycemic ndi chiyani

Glycemic index (GI) ndi chisonyezero chomwe chimawonetsera kuwonongeka kwa chinthu chilichonse kukhala mkhwala wa glucose, komwe ndiko gwero lamphamvu lamoyo lonse. Njira yothamangira mwachangu, imakwera GI.

Zakudya zomanga thupi zokha (apo ayi, shuga) zimakhudza kuchuluka kwa shuga m'magazi. Mapuloteni ndi mafuta sizikhudzidwa. Zakudya zamagulu onse zimagawidwa:

1. Zosavuta (aka monosaccharides), zomwe zimaphatikizapo fructose ndi glucose.
2. Zovuta kwambiri (ma disaccharides), oyimiridwa ndi lactose (omwe amapezeka mumadzi amkaka amadzimadzi), maltose (omwe amapezeka mu kvass ndi mowa) ndi sucrose (shuga wambiri).
3. Maofesi (polysaccharides), omwe mafayilo amatha kukhala payokha (gawo la maselo a chomera omwe amapezeka mumasamba, chimanga, zipatso, ufa wa ufa) ndi wowuma (zinthu zopangidwa ndi ufa, mbatata, ufa, chimanga).

Mbiri yakale

Dongosolo la glycemic index linayambitsidwa ndi dokotala D. Jenkins (Toronto) mu 1981, pofufuza zinthu kuti apeze dongosolo labwino kwambiri la odwala matenda ashuga. Poyamba anthu amaganiza kuti zinthu zonse zimachita chimodzimodzi kwa anthu. Koma Jenkinson adapitiliza lingaliro losiyanalo ndikuwonetsa kulingalira momwe mphamvu za zinthu zimapangidwira thupi la munthu, kutengera zakudya zamagulu ena. Zotsatira zakufufuza, adatsimikizira kuti mukamagwiritsa ntchito ayisikilimu, ngakhale pali shuga wambiri, kusintha kwa kuchuluka kwa shuga m'magazi kumachepera mutadya mkate. Zotsatira zake, asayansi adaphunzira zonse zomwe zidapangidwa ndikupanga matebulo azakudya zopatsa mphamvu ndi GI.

Zomwe zimakhudza Gi?

Mtengo wa GI umakhudzidwa ndi zinthu zambiri, zomwe ndi:

• mtundu wamafuta m'zinthu zomwe wapatsidwa (mwachitsanzo, pang'onopang'ono kapena mwachangu poly- kapena monosaccharides)
• kuchuluka kwa fayilo yoyandikana, yomwe imakulitsa chimbudzi cha chakudya, potero imachepetsa kuyamwa kwa shuga,
• zomwe zili ndi mafuta ndi mapuloteni ndi mtundu wawo,
• njira yophikira chakudya.

Udindo wa shuga

Mphamvu zomwe zimapangitsa kuti thupi lizipanga mphamvu ndi glucose. Zakudya zonse zomanga thupi zomwe zimaloŵa m'thupi ndi chakudya zimawonongeka ndendende ndi glucose, yomwe pambuyo pake imalowa m'magazi. Kutulutsa kwake koyenera ndi 3.3-5.5 mmol / L pamimba yopanda kanthu komanso osapitirira maola 7.8 mmol / L 2 pakudya. Kodi izi zikukukumbusani chilichonse? Inde, uku ndi kusanthula shuga kodziwika bwino. Mafuta omwe amayamba chifukwa cha magazi amaperekedwa mthupi lonse, koma amafunika ma insulin omwe amalowa m'maselo ndikusintha kukhala mphamvu.

GI ikuwonetsa kuchuluka kwa kuchuluka kwa glucose kumatha mutatha kudya chinthu china. Pamodzi ndi izi, kuthamanga kwa kuchuluka kwake ndikofunikanso.

Asayansi atenga glucose ngati buku ndipo GI yake ndi magulu 100. Makhalidwe azinthu zina zonse amaziyerekeza ndi muyezo ndipo zimasiyana pakati pa mayunitsi 0-100. kutengera kuthamanga kwawo.

Kugwirizana kwa shuga ndi insulin

Kugwiritsira ntchito mankhwala omwe ali ndi GI yayikulu kumapangitsa kuti magazi azikula kwambiri, zomwe zimapangitsa kuti kapamba amasule kwambiri insulini. Izi zikuchita mbali yofunika kwambiri:

1. Imachepetsa kuchuluka kwa shuga, ndikufalitsa pamankhwala kuti muipangitsenso kapena kuikapo "pambuyo pake" mwa mawonekedwe a mafuta.
2. Simalola mafuta omwe amayambitsa kuti abwerere ku glucose ndikomwe amamwa.

Amaphatikizidwa mwabadwa. M'masiku akale, anthu adakumana ndi kuzizira ndi njala, ndipo insulin idapanga mphamvu zamagetsi momwe zimapangidwira mafuta, kenako idatha pomwe idafunikira.

Tsopano palibe chifukwa, chifukwa mutha kugula zinthu zilizonse, ndipo tidayamba kusunthira zochepa. Chifukwa chake, zinthu zimachitika pakakhala ndalama, ndipo palibe poti ziwonongeke. Ndipo zimasungidwa bwino m'thupi.

Ndi GI yomwe imakhala yabwino?

Zinthu zonse zimagawika m'magulu atatu:

• ndi okwera kwambiri (GI ndi 70 kapena kuposerapo),
• mitengo yapakati (GI 50-69),
• mitengo yotsika (GI 49 kapena kuchepera).

Pankhani yosankha zakudya zamadyedwe, munthu ayenera kuganizira zabwino ndi zovuta za gulu lililonse.

Munthu wamkulu

Ubwino wazinthu zotere ndi:

• kuchuluka kwachilengedwe kwamisempha,
• kuwonjezeka kwakuthwa kwa mphamvu ndikuwonjezereka kwa mphamvu.

Zoyipa zake ndi monga:

• chiwopsezo chachikulu cha madongosolo obisika chifukwa cha kuchuluka kwa shuga mu shuga,
• nthawi yochepa yakukwaniritsa thupi ndi chakudya,
• zakudya zoletsa odwala matenda ashuga.

Zambiri mwa izi ndi monga:

• kugawa shuga kosalekeza thupi lonse tsiku lonse,
• kuchepa kwamtima
• kutsika kwamphamvu kwa glucose, komwe kumalepheretsa mapangidwe ogulitsa mafuta.

• zovuta pakukonzekera, popeza m'gululi muli zakudya zochepa zomwe zimatha kudya zosaphika
• kusowa kwa chida panthawi yogwiritsira ntchito pophunzitsira.

Kuchokera pazomwe tafotokozazi, titha kunena kuti pazakudyazo ziyenera kusankha zinthu kuchokera kumagulu onse, zomwe zimagawidwa molondola tsiku lonse.

Momwe mungachepetse menyu

Ngakhale mukamagwiritsa ntchito zakudya zomwe zili ndi GI yochepa monga chakudya, chifukwa chake, magwiridwe antchito onsewo ndiwothandiza. Makhalidwe atha kuchepetsedwa motere:

• sinthani nthawi yothira kutentha,
• perekani zokonda pazinthu zonse, chifukwa kupera kwawo kumabweretsa kuchuluka kwa GI,
• idyani chakudya, osayiwala mafuta kapena fiber.
• yesetsani kuti musagwiritse ntchito shuga mwachangu. Mwachitsanzo, chidutswa cha mkate mumphika wamadzulo chimatha kudyedwa, koma ndi tchizi, maswiti si kilogalamu, koma monga mchere.

Glycemic Glycemic Chocolate Index

Chokoleti chokoleti cholondola sichowoneka bwino chifukwa cha mitundu yambiri ndi mawonekedwe ake. Mwachitsanzo, chokoleti chowawa chokhala ndi cocoa ufa woposa 70% uli ndi GI yamagulu 25. Mitengo yotsika, ngakhale ili ndi shuga, imaperekedwa ndi zakudya za cocoa, zomwe zimathandiza kuchepetsa GI. Poyerekeza, GI ya mkaka chokoleti imakhala yokwera katatu - mayunitsi 70. Zoyimira zamtundu wina wa chokoleti zimaperekedwa pagome pansipa.

Glycemic Index ya Cocoa Powder

Nyemba za cocoa zidapezeka ku Mexico ndi Peru kalelo. Aaztec anali oyamba kuphika chakumwa, popeza m'mbuyomu nyemba zidali nyemba ndipo zimaphika uchi ndi zonunkhira. Amakhulupirira kuti chida choterocho sichimangopereka nyonga, komanso thupi. Ku Mexico, chakumwa chidangoperekedwa kwa anthu a m'banja lachifumu kwa nthawi yayitali.

Popeza ufa wa cocoa ndiwopatsa mphamvu kwambiri, umatha kukwaniritsa njala ngakhale pang'ono. Kuphatikiza apo, amapatsanso thupi ndi fiber, zinc zambiri, chitsulo ndi folic acid.

GI ya cocoa ufa 20 mayunitsi Koma pafupi ndi shuga, phindu limasintha kwambiri - mayunitsi 60. Ichi ndichifukwa chake muyenera kusamala kwambiri ndi cocoa, makamaka kwa odwala matenda ashuga.

Carob Glycemic Index

Carob sioposa zipatso za carob ndipo amadziwika chifukwa cha zovuta zake zodwala. Kuphatikiza apo, itha kugwiritsidwa ntchito ngati mankhwala azakudya, m'malo mwa shuga, stevia, cocoa.

Zotsatira za antiidiabetes zimaperekedwa ndi zomwe zili D-pinitol, yomwe imayang'anira kuchuluka kwa shuga m'magazi a II matenda ashuga chifukwa chakuwonjezeka kwa insulin. Kuphatikiza apo, kapangidwe kazipatsozo ndi monga: hemicellulose, cellulose (18%), tannins, dzuwa (48-56%) yoyimiriridwa ndi shuga, sucrose ndi fructose.

Kuchokera pamitengo youma ya carob pogaya, carob imapezeka yomwe imawoneka ngati cocoa, ndipo imakoma kuposa shuga wamba. Ponena za ziwerengero, zopatsa mphamvu za calorie zimakhala pafupifupi 229 kcal pa 100 g yazinthu, ndipo GI ndi pafupifupi 40 mayunitsi. Kukhala kofunikira kudziwa kuti carob, ngati stevia, ndiwotsekemera mwachilengedwe.

Mndandanda wa glycemic ndi chimodzi mwazofunikira kwambiri. Chifukwa cha iye, simungangopeka zakudya zanu zokha komanso kuwongolera kuchuluka kwa shuga, komanso kumalimbana ndi kunenepa kwambiri. Pachifukwa ichi, matebulo opangidwa mwapadera amagwiritsidwa ntchito, momwe zimawonetsera zopangidwa ndi zida za GI ndi mbale zochokera kwa iwo.

Kodi carob ndi chiyani ndipo mndandanda wake wa glycemic ndi chiyani?

Carob ndi zipatso za carob zodziwika chifukwa cha zomwe zimayambitsa matenda ashuga. Amagwiritsidwa ntchito ngati njira yothandizira odwala matenda ashuga, omwe amakhala m'malo a cocoa, stevia komanso shuga wokhazikika.

Mu matenda ashuga, carob ndiwothandiza chifukwa imakhala ndi D-pinitol, yomwe imawonjezera kukana kwa insulini ndikuwonjezera matenda a glycemia a 2 mtundu. Zipatsozi zimakhala ndi mitundu ina ya shuga (fructose, sucrose, glucose), tannins, cellulose, mapuloteni, hemicellulose ndi michere yambiri (phosphorous, mkuwa, barium, manganese, nickel, magnesium, iron) ndi mavitamini.

Zopatsa mphamvu za calorie ndi 229 kcal pa 100 g. Mndandanda wamatumbo a carob ndi magawo 40.

Ubwino wina wa mtengo wa carob ndikuti samayambitsa ziwopsezo, chifukwa chake nthawi zambiri zimaperekedwa kwa ana. Koma ngakhale zili ndi zochepa zopatsa mphamvu, siziyenera kuvutitsidwa, kukoma uku sikungatheke, chifukwa kuchuluka kwakukulu kungayambitsenso kuwonjezeka kwa shuga wamagazi. Chifukwa chake, ndi matenda ashuga, zakudya zofunikira za carob zimaloledwa kudya, koma zochepa.

Kuphatikiza pa ufa, manyumwa a carob amagwiritsidwa ntchito. Mutha kuthira tchizi tchizi ndi msuzi wokoma kapena saladi ya zipatso. Pofuna kukonzekera onunkhira, ingosakanizani ndi supuni ya carob ndi 200 ml ya mkaka kapena madzi ofunda. Kulawa, onjezani vanila pang'ono kapena sinamoni kuti mumwe.

Anthu odwala matenda ashuga amatha kudzichitira nokha chakumwa cha khofi wa carob chomwe amadzipangira kapena kugula m'masitolo apadera. Ufawo umagwiritsidwanso ntchito kuphika, ndiye kuti umapeza chida chokoma cha chokoleti komanso kununkhira bwino kwa caramel-nati.

Kuchokera pa nyemba za carob, mutha kupanga makeke, chokoleti kapena maswiti ena popanda shuga. Ndi shuga wololedwa, chokoleti cha carob nthawi zina chimaloledwa. Kuti mukonzekere muyenera:

1. caroba (60 g),
2. mafuta a cocoa (100 g),
3. ufa wa mkaka (50 g),
4. zowonjezera zosiyanasiyana (coconut, sinamoni, mtedza, sesame, mbewu za poppy).

Nyemba ya carob imazunguliridwa pogwiritsa ntchito sume. Kenako, mukusamba kwamadzi, sungunulani batala, pomwe ufa ndi mkaka umathiridwa.

Kusasinthika kwa osakaniza kuyenera kufanana ndi zonona wowawasa. Kenako onjezani zonunkhira, mtedza kapena zipatso zouma ndi chokoleti. Zosakanikirana zomwe zimayikidwa mu mitundu kapena zimapangidwira kuchokera kwa iwo kukhala chokoleti ndipo zimayikidwa mufiriji mpaka zitakhazikika.

Monga mukuwonera, glycemic index ya chakudya imatsimikiziridwa ndi mitundu ya shuga yomwe ilimo. Mwachitsanzo, zinthu zomwe zimakhala ndi glucose zimaponyedwa mu GI yapamwamba.

Ndipo zipatso ndi zipatso zambiri za fructose nthawi zambiri zimakhala ndi GI yotsika. Izi zikuphatikizapo blackcurrant (14), maula, chitumbuwa, ndimu (21), chitumbuwa (26), apulo, sea buckthorn, (29), physalis (14), apurikoti (19), sitiroberi (27), ma prunes ndi ma cherries ( 24).

Katswiri wa kanema mu nkhaniyi atchulapo zabwino za carob.