Buckwheat glycemic index ndipo ndimatha kudya kangati

Anthu ambiri amadya buckwheat osati chifukwa chokonda iyo, koma chifukwa cha machiritso, kuti muchepetse kuchuluka kwa shuga m'magazi.

Chifukwa chake, muzakudya za anthu odwala matenda ashuga zilizonse zomwe mungapeze ndendende, izi zimachitika chifukwa chakuti buckwheat imawerengedwa ngati chida chothandiza kwambiri polimbana ndi matenda ashuga.

Ndipo izi ndizowona, komabe, pang'ono. Buckwheat ya matenda ashuga sichingakhale chisankho chokhacho, ndipo makamaka, siwoti. Komabe, kodi ndizotheka kudya zosafunikanso za shuga za mtundu 2? Kodi buckwheat amachepetsa shuga m'magazi ndipo imagwiritsidwa ntchito bwanji?

Zothandiza katundu

Buckwheat ndi wolemera osati mavitamini okha, komanso michere, kotero ndi gawo lofunikira komanso lofunikira kwambiri pazakudya zilizonse. Chimbudzi ichi chimathandizira kuwonjezera chitetezo chokwanira, chimasinthasintha magazi ndi kulimbitsa makhoma a mitsempha yamagazi.

Amateteza chiwindi kuti chisaonongeke ndi mafuta, amachotsa cholesterol yambiri, poizoni, zitsulo zolemera komanso ngakhale sputum ku bronchi. Chifukwa cha ma organic acid omwe ali momwemo, zimapangitsa bwino chimbudzi cha anthu.

Kuphatikiza kwa shuga ndi mtundu wa 2 wa shuga ndikothandiza, chifukwa cha tirigu:

• chakudya chopatsa thanzi kwambiri, mtengo wathanzi,
• Wokhala ndi chitsulo, magnesium, potaziyamu, mkuwa, phosphorous, nthaka, ayodini, calcium, selenium,
• zili ndi mavitamini B1, B2, B9, PP, E,
• zamasamba ambiri, zomanga thupi zopezeka mosavuta,
• kuchuluka kwaminga yambiri (mpaka 11%),
• mafuta ochulukirapo,
• chakudya chamagulu otsika
• kuchuluka kwa digiri (mpaka 80%).

Pokhala chida chothandiza komanso chopatsa thanzi, buckwheat iyenera kukhala gawo lofunikira kwambiri pakudya kwa aliyense, koma ndizofunika kwambiri kwa anthu omwe ali ndi mavuto azaumoyo, omwe ndi:

• cholesterol yayikulu
• onenepa kwambiri
• matenda oopsa
• matenda a mtima
• kuchepa magazi
• khansa
• atherosulinosis,
• mitsempha ya varicose, matenda am'mitsempha,
• matenda olowa
• matenda a chiwindi
• matenda a kapamba ndi m'mimba,
• chapamwamba kupuma thirakiti matenda
• matenda amisala
• nyamakazi
• edema
• matenda ashuga
• ndi ena ambiri.

Kodi mndandanda wamtundu wa glycemic ndi chiyani?

Kodi buckwheat amawonjezera shuga? Ngakhale zabwino zonse za phala ili, ili ndi kupangika kwakukulu, kupezeka kwake komwe kumayenera kumaganiziridwa nthawi zonse.

Lili ndi wowuma kwambiri, lomwe silabwino kwambiri. Mu 100 gr. Izi zili ndi pafupifupi 36% ya zakudya za tsiku ndi tsiku.

Vutoli ndikuti m'magawo am'mimba, starch imapangidwa ndikukhala glucose okoma, omwe amakankhidwa mu magazi ndipo, chifukwa chake, buckwheat imadzutsa shuga.

Kuchuluka kwa chiwopsezo cha kuchuluka kwa shuga m'magazi kuchokera pakudya kumatsimikiziridwa pogwiritsa ntchito cholozera cha glycemic, kuchuluka kwake, kumakhala kovulaza kwambiri chifukwa cha zakudya zomwe zimapangidwa ndi shuga omwe ali nawo komanso momwe amalowera m'magazi mwachangu. Buckwheat glycemic index, malinga ndi tebulo, ndi avareji, omwe akuwonetsa kuti phala ili sindiwo njira yabwino kwa odwala matenda ashuga. Komabe, ziyenera kudziwidwa kuti porridge ya buckwheat ndi imodzi mwazabwino kwambiri potsatira chizindikiro ichi pakati pa chimanga china, komanso njira ina yabwino kwa iwo ndi oatmeal kulibe.

Mndandanda wa glycemic wa phala la buckwheat ndi magawo 40. Nthawi yomweyo, index ya glycemic ya buckwheat yophika m'madzi ndi yotsika kuposa phala la buckwheat mkaka. Ndipo Zakudyazi za buckwheat zili ndi glycemic index yamagulu 59.

Mtundu wamtundu wamtundu wamtundu wa tirigu siwokhawo, palinso ufa wa chinangwa ndi chimanga, koma njere ndizodziwika kwambiri. Amasankhidwa makamaka ngati chakudya cham'mawa, chifukwa sizitenga nthawi yambiri kuti muwaphike, koma ndizoyenera?

Zachidziwikire kuti njirayi ndiyabwino poyerekeza ndi tirigu wam'mawa osathandiza kwenikweni, komabe, ziyenera kumveka kuti glycemic index ya buckwheat flakes, monga lamulo, ndi dongosolo lokwezeka kwambiri kuposa njere zosavuta. Vutoli ndi chithandizo chachikulu, chifukwa chomwe michere yambiri ndi zinthu zina zofunika kwambiri kwa munthu zimatayika.

Ma buckwheat flakes sangakhale cholowa mmalo chofunikira wamba, komabe, amatha kusiyanitsa zakudya zanu, koma izi ziyenera kuchitika mosamala, chifukwa cha zomwe amapeza kwambiri.

Buckwheat wa mtundu 2 wa matenda ashuga: ndizotheka kapena ayi?

Buckwheat phala mu shuga ndi mankhwala ofunika kwambiri, sayenera kupatula chakudya, komabe, munthu ayenera kuganizira kuti kuchuluka kwa shuga m'magazi kumadalira, choyamba, pa kuchuluka kwa zinthu zomwe zimagwiritsidwa ntchito.

Chifukwa chake, odwala matenda ashuga sayenera kungoyang'anira index ya glycemic, komanso kuchuluka kwa chakudya chomwe amadya masana.

Mwazi wamagazi ukhoza kuchuluka kwambiri ngakhale mutatha kudya ndi GI yowoneka kuti yotsika kwambiri, izi zimachitika makamaka chifukwa cha kuchuluka kwakudyedwa. Buckwheat yokhala ndi shuga wambiri wamafuta amalimbikitsidwa m'magawo ang'onoang'ono komanso nthawi zambiri. Njira yakudyayi imakupatsani mwayi wochepetsera kuchuluka kwa nthawi imodzi ya glycemic pathupi ndikulepheretsa kuwonjezereka kwa chiwonetserochi.

Mukamasankha kachitidwe ka zakudya, simuyenera kudalira nokha, makamaka zikafika pa matenda ngati amenewo. Ndipo musanaphatikizire izi kapena zakudya zomwe mumadya, muyenera kufunsa dokotala yemwe angakulangizeni njira yoyenera yodalirika yokhala ndi mtundu wina wa matenda ashuga.

Mwa mtundu wanji?

Matenda a shuga amawopa mankhwalawa, ngati moto!

Muyenera kungolemba ...

Zosayenera kukhala pachiwopsezo cha matenda ashuga omwe amawotcha phokoso la msuzi wofanana ndi phala wofanana ndi zakudya zina zofananira.

Kuthamanga kuphika muzochitika zotere sikupindulitsa malonda palokha ndipo kumachepetsa kwambiri kuchuluka kwa michere yomwe imatayika panthawi yamachiritso.

Nthawi zambiri amawonjezera shuga wambiri mumphaka kapena chimanga choterocho, chomwe chimapangitsanso kuti chakudya chophika mwachangu chisakhale chabwino kwa odwala matenda ashuga. Kudya zakudya monga chimanga, simungangochepetsa phindu lonse la chinthucho, koma kungolimbana ndi thanzi lanu.

Chifukwa chake, nkoyenera kusankha phala lokhalo lomwe limafanana kwambiri ndi momwe limayambira, mawonekedwe ake achilengedwe, ndiye othandiza kwambiri ndipo mukakonza limataya mavitamini ndi michere ochepa.

Gawo lalikulu lokwanira la michere lingathenso kutayika mutatha kuphika kwambiri, chifukwa chake, buckwheat imakondedwa kwambiri ndikakonzedwa kochepa, index ya glycemic imatengera njira yophikira.

Njira yabwino ndi phala yophika, osati yophika, chifukwa imasunga zinthu zina zofunika.

Contraindication

Buckwheat ilibe zotsutsana; ndi chakudya chopanda vuto. Komabe, monga chakudya china chilichonse, chili ndi mawonekedwe ake omwe muyenera kudziwa.

Ndikulimbikitsidwa kupatula zakudya zophatikiza ndi zakudya zazakudya, ngati zilipo:

• tsankho
• chifuwa
• kuchuluka kwa kupangika kwa mpweya,
• aakulu aimpso kulephera
• matenda oopsa kapena kuthamanga kwa magazi,
• zilonda zam'mimba ndi zilonda zam'mimba,
• gastritis
• otsika hemoglobin,
• matenda ashuga okhala ndi vuto laimpso.

Komabe, ndikofunikira kunena kuti zotsutsana zonse pamwambazi zimakhudzana ndi zakudya za buckwheat kuposa zakumwa wamba komanso zolimbitsa thupi.

Poganizira izi, ndibwino kunena kuti kudya zakudya zamtunduwu, komanso kudya moyenera komanso mosiyanasiyana, sizingavulaze, koma, m'malo mwake, zimangopindulitsa munthu yemwe ali ndi matenda a shuga komanso opanda shuga.

Makanema okhudzana nawo

Kodi ndizotheka kudya buckwheat ndi shuga wambiri? Kodi buckwheat imathandiza pa matenda a shuga a 2? Mayankho mu kanema:

Chifukwa chake, munthu sangagwirizane ndi chiphunzitso chakuti shuga ndi mtundu wa 2 ndizophatikizira zabwino kwambiri. Krupa ndiye chakudya chokhacho chofunikira komanso chofunikira kwambiri kwa anthu odwala matenda ashuga, koma mutha kuchiphatikiza mu chakudya chanu, bola ngati chimasungidwa modekha.

Zakudya Zabwino ndi Zakudya - Glycemic index of buckwheat komanso kangati momwe mungathe kudya

Buckwheat Glycemic Index ndi Momwe Mungadye Zambiri - Zakudya Zakudya ndi Zakudya

Mndandanda wazakudya wa glycemic udawonetsedwa pakuphunzira momwe chakudya chimachitikira m'thupi la munthu. Wasayansi woyamba kuyambitsa kuyesa m'derali anali a David Jenkins, pofotokoza zomwe zimayambitsa matenda ashuga. Kwa zaka 15, otsatira ake adalemba matebulo, amawerengetsa glycemic indices yazogulitsa zosiyanasiyana. Maziko adatengedwa shuga mu mawonekedwe ake oyera, glycemic index yomwe 100%. Kutengera ndi chizindikiro ichi, GI yazomwe zidatsalira zidawerengedwa. Zotsatira zake, adagawika m'magulu atatu:

1. GI yapamwamba: 55% mpaka 115%.
2. Ndi GI yapakati: kuchokera 40% mpaka 54%.
3. GI Yotsika: 5% mpaka 39%.

Mlozera wa glycemic umatengera mtundu wa fiber pazinthu zinazake: m'munsi mulingo wake, ndizowonjezera izi zomwe zingakhalepo. Mloza wa glycemic umatsimikizira kuchuluka kwa kuwonongeka kwa chakudya chamagulu pamagazi, chomwe ndichofunikira kudziwa kuchuluka kwa shuga mthupi la munthu mutatha kudya. Ndipo, monga mukudziwira, kuchuluka kwa shuga kumabweretsa mavuto azaumoyo, kunenepa kwambiri, komanso ngakhale matenda ena osachiritsika. Chifukwa chake, zinthu zomwe zimakhala ndi index yayikulu ya glycemic zimayamwa nthawi yomweyo, zimachulukitsa shuga wamagazi ndikuyambitsa insulin yayikulu. Izi zimayambitsa zotsatirazi:

• kumva kusasangalala
• Kulemera msanga (mpaka kunenepa),
• matenda a mtima ndi mtima,
• mawonekedwe a shuga.

Ndi zakudya ziti zomwe zimakhala ndi index ya glycemic?

Chifukwa cha kuyesayesa kwa asayansi ambiri, tsopano sizovuta kudziwa chidziwitso cha glycemic pafupifupi chilichonse: buluwheat, mbatata, masimu, mkaka, ndi zina. Muyeneranso kuphunzira momwe mungapangire zophatikizira bwino bwino kuti mubweretse phindu lalikulu.

Buckwheat: glycemic index ndi zopatsa mphamvu

Phala ili limadziwika kwambiri pakati pa anthu omwe amafuna kutsata moyo wathanzi ndikudya moyenera. Pali zakudya zambiri zokhudzana ndi kugwiritsa ntchito moyenera buckwheat, masamba osaphika ndi nyama yopanda mafuta.

Ngati mukuyang'ana patebulopo, glycemic index yaiwisi yaiwisi komanso yophika ndiyosiyana: poyambira, chizindikirocho ndi 55, ndipo chachiwiri - 40. Chifukwa chiyani GI yafupika, chifukwa zinthu zomwe sizinthu zimasintha? M'malo mwake, zonse ndizosavuta. Maphala okonzeka, kuphatikiza phala zokha, mumakhala madzi ambiri (mpaka 150%). Chifukwa chake, amachepetsa buckwheat GI, monga phala lililonse.

Chifukwa chake, malonda amtunduwu ali mgululi omwe ali ndi GI wamba. Komabe, muyenera kusamala, chifukwa mosiyana ndi "oyandikana nawo" omwe ali mgululi (Persimmon - 45, vwende - 43, apricot - 44, ndi zina), mutha kuwonjezera kwambiri GI pakungophika mkaka wamkaka kuchokera ku buckwheat ndikuwonjezera supuni ya shuga. Zizindikiro zomwe zatchulidwa m'nkhaniyi ndizothandiza kwa chimanga chophika m'madzi osaphika.

Komanso musaiwale kuti, monga chimanga china, buckwheat ndichinthu chomanga thupi, ngakhale chimangokhala ndi magalamu 112 kcal / 100, chifukwa chake simuyenera kuyang'ana pa icho, apo ayi chidzatsogolera ku zotsalazo. 100 magalamu a ichi ali ndi magalamu 25 amafuta. Chifukwa chake, choyambirira, ndibwino kuti musadye chakudya chamadzulo, ndipo chachiwiri, onjezani mapuloteni (nyama "yoyera", nsomba), komanso mafuta ochepa pachakudya.

Ngati mumadya zipatso zambiri zam'madzi, pewani kudya, mwachitsanzo, ma supimmons, popeza zimakhala ndi 39 magalamu a chakudya pamagalamu 100 a mankhwala. Ngakhale kuti zopatsa mphamvu za calorie za Persimmon pafupifupi 67 kcal / 100 g, ndizosatheka kudya kachidutswa kakang'ono chabe, chifukwa chake, makamaka kuphatikiza ndi buckwheat, mudzalandira mlingo waukulu wa tsiku ndi tsiku wamafuta ochulukirapo kuposa momwe adalimbikitsira.

Momwe mungachepetse katundu

Kumbukirani mawu osavuta: kuchuluka kwa ulusi mu malonda, kumachepetsa mzere wamagulu ake. Zowonjezeranso kwambiri chizindikiro ichi ndi chosavuta kutentha. Mwachitsanzo, index ya glycemic ya karoti yaiwisi ndi 35, ndipo yophika - 85. Komabe, njira yophikira nthawi zambiri ndiyofunikira: mbatata zosenda zimakhala ndi GI yapamwamba kuposa mbatata za jekete.

Kalori ndi glycemic index wa Persimmon

Simuyenera kuchita kuloweza zambiri, kusindikiza matebulo ndi GI ndikuwapachika pamalo otchuka kukhitchini. Pogwiritsa ntchito msika, sonyezani zinthu zomwe zimapezeka kwambiri muzakudya zanu. Chifukwa chake, kuwunikira zakudya kulibe vuto, mukungofunika kuzolowera moyo watsopano, pamenepo udzakhala chisangalalo.

Mndandanda wamtundu wa glycemic wa buckwheat ndi mbewu zina zamtundu wa matebulo

Zakudya zama calorie otsika, momwe buckwheat ilipo, tsopano ali pamafashoni osati chifukwa cha atsikana omwe akufuna kuti achepetse thupi, komanso chifukwa chiwerengero cha anthu odwala matenda a shuga chikuwonjezeka. Chaka chilichonse, pali odwala matenda ashuga okha okha, ndipo palibe mankhwala ochiritsira matenda awa omwe adapangidwa.

Vuto lalikulu la anthu omwe ali ndi matenda ashuga ndi kusowa kapena kuzindikira koyipa kwa kapamba a insulin, omwe amachititsa kuti shuga azichotsa magazi kupita m'maselo a thupi. Chifukwa choti mahomoniwo sikokwanira, kuchuluka kwa shuga kumawonjezeka ndipo ziwiya zimayamba kusweka mwa anthu. Nthawi yomweyo, kupanga menyu watsopano kuti musinthe shuga kukhala kosavuta sikophweka, chifukwa muyenera kudziwa osati kuchuluka kwa zopatsa mphamvu mu mtundu winawake, komanso index ya glycemic (GI). Chizindikirochi chimayang'anira kuchuluka kwa chakudya komanso kuchuluka kuchokera pa 0 mpaka 100, pomwe 100 ndi GI ya glucose.

Mndandanda wamtundu wa glycemic wazogulitsa zonse umagawika mitundu itatu, monga otsika (mpaka 39), sing'anga (mpaka 69) ndi mkulu (70 ndi pamwambapa). Nthawi yomweyo, kudya chakudya ndi GI mpaka 70, munthu amakhala ndi chakudya chokwanira nthawi yayitali, ndipo kuchuluka kwa shuga mthupi sikumachulukanso. Pankhani yakudya zakudya zokhala ndi index yayikulu ya glycemic, munthu amakhala ndi mphamvu mofulumira ndipo ngati mphamvu yolandidwayo sagwiritsidwa ntchito munthawi yake, ndiye kuti imakhazikika mumafuta. Kuphatikiza apo, chakudya chotere sichimalimbitsa thupi ndipo chimachulukitsa shuga wamagazi ndi kupanga insulin.

Ndizofunikira kudziwa kuti akatswiri azakudya zamankhwala amalimbikitsa kuwonjezera chimanga, mwachitsanzo, tirigu ndi barele, komanso buckwheat, mpunga, barele wa pearl ndi oatmeal (oatmeal) muzakudya zanu, chifukwa chilichonse chimakhala ndi kalozera kakang'ono ka glycemic. Chifukwa cha ichi, amamwetsedwa nthawi yayitali ndipo kumverera kwachemwali kudzatha posachedwa. Payokha, ziyenera kudziwika semolina ndi phala ya chimanga, popeza mndandanda wawo wa glycemic ndi 60-70, chifukwa chake, akuyenera kudya mosamala.

Kuphatikiza pa zabwino za matenda ashuga, komanso kuchepa thupi, tirigu ndiwothandiza kwa othamanga pakauma thupi, monga chakudya chofunikira, chomwe chimakhala ndi mafuta ochulukirapo ochulukirapo okhala ndi index yotsika ya glycemic komanso zopatsa mphamvu pang'ono.

Gawo lalikulu la zakudya zilizonse ndizopezeka mndandanda wazakudya zamasiku onse zokhala ndi chisonyezo chochepa komanso chapakatikati, chifukwa m'mizere, momwe mumakhala zinthu zambiri zothandiza m'thupi la munthu.

Nthawi yomweyo, index ya glycemic yamitundu yosiyanasiyana ya chimanga ikhoza kuphunziridwa pogwiritsa ntchito gome ili:

Pali lamulo pakati pa anthu kuti chokulirapo, chocheperako GI. M'malo mwake, izi nthawi zambiri zimakhala zomveka, koma zimatengera njira yopangira phala ndipo mutha kuwona kusiyana kwa index ya glycemic yomwe ili patebulo:

Ponena za GI ya phala ngati batiwheat, imayambira pa 50 mpaka 60. Malinga ndi madotolo, ndikulimbikitsidwa kuti muzigwiritsa ntchito tsiku lililonse kuti muchepetse kuchuluka kwa shuga ndi mafuta m'thupi m'magazi. Izi zimatheka chifukwa cha kapangidwe ka chimanga, chifukwa zimakhala ndi mavitamini ambiri, makamaka gulu B, kufufuza zinthu (calcium, ayodini, iron), amino acid (lysine ndi arginine) ndi antioxidants. Kuphatikiza apo, ili ndi mapuloteni othandiza thupi omwe amasintha kagayidwe.

Ndikofunikira kudziwa index ya glycemic ya buckwheat yophika, chifukwa chifukwa cha madzi chizindikiro chimatsika ndikufanana 40-50. Kuphatikiza apo, pakati pa chimanga chilichonse, buckwheat ndiye mtsogoleri wambiri pazinthu zothandiza pazomwe zimapangidwa.

Mpunga ukhoza kukhala yoyera (65-70) ndi ya bulauni (55-60), koma akatswiri azakudya amalimbikitsa mtundu wachiwiri wa chimangachi chifukwa cha kuchuluka kwake kwa glycemic komanso kupezeka kwa mankhusu, momwe mumakhala kuchuluka kwa michere yambiri. Komanso, phala ngati imeneyi imakhala yokhutiritsa kwambiri, ndipo nthawi zambiri imaphatikizidwa muzakudya ndizakudya zingapo.

Millet ndimtundu wa phala wamba, ndipo uli ndi index ya glycemic, yomwe imachokera ku 40 mpaka 60, kutengera njira yochitira ndi kuchuluka kwa madzi mukamaphika. Kupatula apo, madzi ochulukirapo omwe alipo, GI idzachepera. Phala ili ndilabwino ku matenda amtima komanso pamavuto onenepa kwambiri. Kuphatikiza pa zabwinozi ndi chidziwitso choyenera cha glycemic, mapira mapira ali ndi zinthu zothandizira kukulitsa ndi kukulitsa kwa ana.

Mwa mbewu zonse, chisonyezo chocheperako kwambiri cha GI chimakhala ndi barele ndipo ndiofanana 20-30. Ziwerengero zotere ndi phala lopangidwa pamadzi popanda kuwonjezera uchi kapena mafuta. Choyamba, ndizothandiza chifukwa zimatha kukhutiritsa munthu kwa nthawi yayitali, komanso zimakhala ndi lysine, yomwe imawerengedwa kuti imathandizira pakhungu.

Ngakhale kuchuluka kwa mavitamini ndi ma microelements pama chimanga, sikuti aliyense angawudye, ndipo m'magawo ochepa chabe. Pazifukwa izi, monga mndandanda wokwera wa glycemic, chifukwa mu grits ya chimanga ndi ofanana 70 magawo. Kuphatikiza apo, ngati kukonzedwa mophatikiza, mwachitsanzo, mwakuthupi kapena mwanjira, GI imakula kwambiri, chifukwa mumaluwa amodzi chimanga ndi popcorn chimafikira 85. Pachifukwa ichi, zinthu za chimanga zimatha kudyedwa, koma pang'ono komanso makamaka osati kwa odwala matenda ashuga .

Mndandanda wa glycemic wa oatmeal ndi magawo 55, omwe ndi chizindikiro chovomerezeka ngakhale ndi shuga.

Mu phala lotereli pali zinthu zambiri zofunikira zomwe zimakupatsani mwayi wopanga serotonin (mahomoni achisangalalo), amawongolera shuga lamwazi ndikulimbitsa thupi lonse.

Pachifukwa ichi, amawonjezedwa kuchakudya chanu osati ndi anthu odwala matenda ashuga okha, komanso ndi anthu ambiri athanzi omwe akufuna kukonza dongosolo lawo logaya chakudya komanso kuchuluka.

Nthawi zambiri, mitundu iyi ya hercules imapezeka:

• Phula yokhazikika. Amapangidwa monga ma flakes ndipo amasiyana ndi oatmeal wamba mwakuti amawongoleredwa pasadakhale kuti akhoza kuphika pang'ono mphindi.
• Mafuta ophwanyika. Phala lamtunduwu monga tirigu wosweka limagulitsidwa ndipo kukonzekera kumatenga mphindi 20-30,
• Oatmeal. Imagulitsidwa yonse ndipo imatenga nthawi yayitali kukonzekera (mphindi 40),
• Oatmeal (Hercules). Mosiyana ndi mbewu zapoizoni, sizikonzedwa mwakathithi, kotero zimaphika pafupifupi mphindi 20.

Muesli nthawi zambiri amaphatikiza oatmeal, mtedza ndi zipatso zouma, ndipo chifukwa chomaliza chimakhala ndi GI yayikulu ya 80 mayunitsi. Pazifukwa izi, ndi zochulukirapo kuposa phala, motero ndikofunikira kuti musawachotsere zakudya. Kuphatikiza apo, oatmeal mwa iwo nthawi zambiri amakonzedweratu ndi glaze, kotero zomwe zili ndi calorie ndizokwera kwambiri.

Semolina imakhala ndi wowuma yambiri chifukwa chake GI ndi 80-85. Komabe, ilibe kuchuluka kwa michere, mosiyana ndi zinthu zina. Kuphatikiza apo, ndizinthu zotsalira zomwe zimapezeka pogaya tirigu. Panthawi imeneyi, mbewu zazing'ono zimakhalabe, zomwe ndi semolina.

Mbale za balere, monga barele wa pearl, zimatulutsidwa kuchokera ku barele ndikukhala ndi index ya glycemic ya 25. Ndikofunikira kudziwa kuti chinthu chotsiriza cha kukula chomwechi chimapangidwa:

Kuphatikiza apo, mosiyana ndi barele wa pearl, phala la barele ndi njira yokonzekera, koma ili ndi zinthu zofananira ndipo sizovuta.

Magolo a tirigu akhala akudziwika kale chifukwa cha kuchuluka kwa mafupa, zomwe zimalepheretsa kupangika kwamafuta popanga kuchuluka kwa glucose m'magazi. Kuphatikiza apo, imakhala ndi ma pectins omwe amaletsa zowola ndikuyamba kukonza zomwe zimachitika mucous membrane wam'mimba. Ponena za index ya glycemic, ma tirigu a tirigu ali ndi chizindikiro cha 45.

Mukamapangira zakudya, munthu ayenera kuganizira kwambiri za chimanga cha glycemic, popeza njira zambiri, kuphatikiza chimbudzi, zimadalira, ndipo pamatenda ena chizindikirochi ndichofunikira.

Mndandanda waminyewa ya glycemic: chomwe ndi, chiyani, zomwe ukunena pazothandiza azinthu zosiyanasiyana

Anthu odwala matenda ashuga komanso anthu omwe amadya zakudya zamafuta ochepa amakakamizidwa kuwerengera pafupipafupi za GI ndi calorie. Zakudya zopangidwa moyenera, zopatsa thanzi ndichinsinsi cha thanzi labwino komanso thanzi la ziwalo ndi machitidwe.

Munthu yemwe ali ndi matenda ashuga ayenera kuchepetsa kuchuluka kwa chakudya chamagulu, makamaka zosavuta, komanso kupatula mafuta, nyama zotsekemera, nyama yokazinga ndi mchere. Tiyenera kumvetsetsa kuti zakudya zoyenera ndizofunikira pakudya. Ndipo mosalephera, kudya kwa munthu wodwala matenda ashuga kumayenera kukhala ndi chimanga ndi chimanga, makamaka: Buckwheat, barele la ngale, oat, barele, ndi mtedza.

Zogulitsa zoterezi ndizothandiza kwa thupi la munthu, chifukwa zimakhala ndi michere yazomera, zazikulu ndi zazikulu zomwe zimathandizira kuti thupi likhale labwino. Koma musanadye chakudya, muyenera kuphunzira mndandanda wazitsulo wa glycemic. Zili pachizindikiro ichi kuti zomwe zili m'magazi zimatengera.

Pansi pa glycemic index ya chimanga ndi zinthu zina amatanthauza chisonyezo cha zovuta zina zamtundu wamagazi m'magazi. Kukula kwakukulu kwa chizindikirocho, kufalikira kwamakompyuta, ndipo, motero, mphindi yakuchulukanso kwa glucose imathandizira kwambiri. High GI ndi owopsa kwa odwala matenda ashuga.

Mlingo wotsika ndipo, motero, wopanda vuto kwa wodwalayo, ngati 0-39. Nambala 40-69 amachitira umboni GI yayitali komanso yokwera - kuposa 70.

Lingalirani ndikuwerengera glycemic index ya chimanga, osati odwala omwe ali ndi matenda ashuga okha, komanso anthu omwe amatsogolera moyo wabwino ndikutsatira zakudya.

Mutha kuwona gulu la GI pagome:

Mndandanda waminyewa ya glycemic ndi chofunikira kwambiri kwa odwala matenda ashuga. Gome likuwonetsa kuti kugwiritsa ntchito semolina ndi phala ya chimanga, komanso mpunga woyera ndiwosayenera, popeza mankhwalawa ali ndi GI yayikulu.

Izi zimadziwika makamaka pakati pa anthu omwe asankha kuti achepetse thupi kapena angodya zolondola. Chogulitsachi chili ndi ma amino acid, mavitamini, mapuloteni opatsa thanzi, antioxidants. Buckwheat ndi gawo limodzi ndi gawo lalikulu la zakudya. Buckwheat ndiiwisi amasiyana mu GI. Pazinthu zosaphika - 55, mu yophika - 40. Nthawi yomweyo, mavitamini ndi michere samatha, ndipo cholembera chimasintha chifukwa cha kupezeka kwa madzi mu chakudya.

Mafuta, popanda kuphika omwe ndi osatheka, amathandiza kuchepetsa index ya phala lililonse. Ngati muwonjezera mkaka kapena supuni ya shuga, zotsatira zake zimakhala zosiyanasiyana. Chifukwa cha zowonjezera zoterezi, chimanga chimasamutsidwira ku gulu lazogulitsa zomwe zikukula ndi GI.

Popeza buckwheat ili ndi chakudya chamafuta, tikulimbikitsidwa kukana kudya chakudya chamadzulo. Sitikulimbikitsidwanso kuphatikiza mbewu monga chimanga ndi zinthu zina zamafuta. Kuphatikiza kwangwiro ndi buckwheat ndi nsomba, nkhuku ndi ndiwo zamasamba.

Mlozera wamalonda umasiyana ndi kalasi. Mu mpunga yoyera (peeled ndi kupukutidwa), GI ndi 65 (gulu lapakati), ndipo kwa bulauni (osadetsedwa ndi osasungunuka) mndandanda ndi mayunitsi 55. Zimatsatiridwa kuti mpunga wa bulauni ndi wotetezeka komanso wopanda vuto kwa anthu omwe akudwala matenda a shuga.

Izi zili ndi zinthu zazing'ono komanso zazikulu, ma amino acid, mavitamini E ndi B. Zinthu izi zimathandizira kupewa kukula kwa zovuta za matenda a shuga, makamaka monga: ma pathologies a kwamikodzo dongosolo ndi impso, polyneuropathy, retinopathy.

Mpunga wakuda nthawi zina umakhala wathanzi kuposa loyera. Muli kalori ocheperako, wopatsidwa zakudya zochulukirapo, koposa zonse, ali ndi GI yochepa. Chokhacho chingabwezeretsedwe ndi zomwe zili ndi moyo wake waufupi.

Millet ndi m'gulu laogulitsa lomwe lili ndi GI yayitali - 65-70. Kuchulukana kwa phala kumakhudza chizindikirochi - makulidwe amakula mbale, kukwera kwake kukakhala ndi shuga.

Koma kugwiritsa ntchito phala, nthawi ndi nthawi, koma ndikofunikira, popeza zinthu zomwe muli nazo zimathandizira:

• matenda a chiwindi,
• kukhazikika kwa kuthamanga kwa magazi,
• matenda a kagayidwe,
• imathandizira mafuta kagayidwe,
• kuteteza chitukuko cha matenda a CVS,
• kusintha kwa kayendedwe ka mtima
• kugaya bwino
• kuyeretsa thupi la poizoni ndi poizoni.

Mndandanda wazinthu zotere ndi 40-65. Zothandiza kwambiri zimaphatikizapo zolembedwa, arnautka, bulgur, grandcous. Ngakhale zinthuzi zimatchulidwa kuti ndizopatsa mphamvu zama calorie ambiri, kudya kwawo kumathandizira kuchepetsa kuchuluka kwa shuga m'magazi, kumalimbikitsa kugwira ntchito kwa m'mimba, komanso kuyambitsa kukonzanso kwa khungu lowonongeka ndi ziwalo za mucous.

• Arnautka akupera tirigu wamasika. Muli ma microelements ambiri, ma amino acid ndi mavitamini omwe amathandizira kukulitsa chitetezo cha mthupi, kusintha momwe ntchito yamkati imagwirira ntchito, komanso kuphatikizira magwiridwe antchito a CVS. Chifukwa cha kumwa kwa arnautics, njira zochiritsira zamkati ndi mucous nembanemba zimathandizira kwambiri, zomwe zimangofunika kuti munthu adwale shuga.
• Mukamaba tirigu (komanso kuyanika ndikupukusira) zimakhala chinthu chodziwika bwino kwa ambiri - bulgur. Mlozera wa chimanga ndi 45. Chidacho chimakhala ndi ulusi wazomera zambiri, zinthu za phulusa, tocopherol, vitamini B, carotene, michere yofunikira, vitamini K ndi mafuta acids osakwaniritsidwa. Kudya phala kumathandizira kusintha kagayidwe kachakudya, kusintha kagayidwe kazakudya ndi kubwezeretsa mkhalidwe wamkati wamanjenje.
• Gi zilembedwe - 40. Mbewu za phala ili ndizambiri komanso ndizotetezedwa ndi kanema wolimba. Izi ndizothandiza nthawi zambiri kuposa tirigu. Kudya phala kumathandizira kuwonjezera chitetezo cha mthupi, kukhalabe ndi shuga m'magazi, ndikumapangitsa kugwira ntchito kwa endocrine system, CCC komanso dongosolo lamanjenje.
• Index wamkulu - 65. Kapangidwe ka chimanga m'ndende yofunika amakhala ndi mkuwa, komwe ndikofunikira pakugwiritsa ntchito bwino dongosolo la minofu ndi mafupa, komanso kuthandiza kupewa kukula kwa mafupa. Muli phala ndi vitamini B5 - amathandizira kukonza matenda amkati wamanjenje.

Mndandanda wa glycemic wa chimanga ndi lamulo pokonzekera maphikidwe a matenda ashuga kwa iwo

Oatmeal ndiabwino kwa thupi. Mndandanda wa glycemic wa oat porridge umatengera njira yokonzera mbale. Oatmeal ndi chinthu chofunikira kwambiri kwa odwala matenda ashuga. Mndandanda wa glycemic wa phala wophika mu mkaka ndi 60, ndipo m'madzi - 40. M shuga ukawonjezeredwa ndi oatmeal ndi mkaka, GI imakwera mpaka 65. GI ya phala laphokoso ndi 40.

Oatmeal ndi chakudya chopatsa thanzi, koma akatswiri amalimbikitsa kusiya kugwiritsa ntchito mbewu monga chimanga ndi granola. Zogulitsa zotere zimaphatikizidwa ndi gulu lalikulupo (80). Kuphatikiza apo, kaphatikizidwe kamakonda kukhala ndi mbewu, zipatso zouma ndi shuga, ndipo izi sizothandiza kwenikweni kwa odwala matenda ashuga.

GI ya phala la barele ndi sing'anga, m'miphika yaiwisi - 35, mbale yopanga yokonza - 50. Chogulitsachi chili ndi mafuta ambiri ku Ca, phosphorous, vitamini B, manganese, mafuta osaphatikizika, ayodini, molybdenum, mkuwa, tocopherol, carotene.

Kudya phala kumathandizira:

• kuchotsa mafuta m'thupi ambiri m'thupi,
• Kuchepetsa kuchuluka kwa shuga m'magazi,
• onjezerani chitetezo chamthupi,
• matenda a chapakati mantha dongosolo.

Chogulitsachi chimakhala ndi mitundu yambiri yazomera, motero thupi limadzaza kwa nthawi yayitali.

Manka, mosiyana ndi mitundu ina ya chimanga, ndi mtsogoleri pazinthu zochepa zomwe zimakhala zofunikira mthupi. Mndandanda wa glycemic wa phala yophika ndi 70-80, mbewu zosaphika - 60, mbale zomwe zakonzedwa mkaka ndi shuga wowonjezera - 95. Ndikofunikira m'malo semolina ndi chinthu china chothandiza.

Barele ndi chinthu chosavulaza. Mndandanda wazinthu zophika popanda mafuta ndi 20-30. Chogulitsachi ndichuma ndi mapuloteni komanso ulusi wazomera, Ca, phosphorous ndi Fe. Porridge ndi wolemera mu zinthu zomwe zimapangitsa kuchepetsa kuchuluka kwa shuga m'magazi.

Akatswiri amalimbikitsa kuchitira mosamala mankhwalawa, chifukwa ndi a gulu lomwe lili ndi GI yayikulu (70). Koma phala la chimanga liyenera kukhala m'zakudya, popeza ndi mavitamini: michere, kufufuza zinthu, amino acid, magnesium, carotene, vitamini B, zinc.

Chachikulu ndikuphika mbale kokha pamadzi, popanda kuwonjezera shuga. Kudya phala kumathandizira kuti ntchito ya CVS ikhale yachilendo, kupewa kupezeka kwa magazi m'thupi, kukonza chakudya cham'mimba, kuwonjezera chitetezo, kubwezeretsa magwiridwe antchito a NS, kupewa kupewetsa mavuto a matenda a shuga.

Pokonzekera chakudyacho, ndulu ya glycemic ya chimanga iyenera kuganiziridwanso, chifukwa imakhudzana ndi zomwe zimakhala m'magazi ndipo, chifukwa chake, momwe muliri komanso thanzi, komanso ntchito ya ziwalo zonse ndi minofu.

Chachikulu ndikuphika phala moyenera. Kuphatikiza kwa shuga ndi mkaka ku mbale ziyenera kusiyidwa.

Pofuna kuchepetsa GI ya mbale, komanso kuti muchepetse kugawanika, ndikulimbikitsidwa:

• onjezerani mafuta azamasamba (supuni),
• kondani mbewu monga tirigu,
• kukana kudya zamafuta omwe ali ndi GI yayikulu,
• gwiritsani ntchito chowiritsa chowirikiza popanga mbale,
• kupatula shuga mumzimbe (sinthani shuga ndi zotsekemera zachilengedwe).

Si chinsinsi kuti mbewu monga chimanga ndizothandiza. Ngakhale wodwala matenda ashuga, pamene chakudya chilichonse chomawonjezera chimawerengedwa. Ndi mbewu monga chimanga yomwe imapatsa thupi mpaka 50% yazinthu zatsiku ndi tsiku zomwe zimapezeka ndi mavitamini ndi mavitamini onse. Chifukwa chake, simungadziletse nokha gawo la phala chifukwa cha chakudya chake.

Muyenera kudziwa mndandanda wazitsulo wa glycemic ndikusankha mbewu monga chimanga chocheperako.

Popeza tayang'ana kuchuluka konse kwazitsulo zosiyanasiyana, mutha kugawa zinthuzo m'magulu awiri - kukonzedwa komanso ayi. Kukonzedwa ndikuphatikizapo:

• Mbewu zouma ndi zosenda
• Phula yokhazikika
• Kukonzedwa ndi pansi njere

Maphala opakidwa mafuta ali ndi michere yochepa, zopatsa mphamvu zochulukirapo, komanso chisonyezo cha glycemic cha chimanga choterocho ndichipamwamba kwambiri, ndichifukwa chake anzawo osagulitsidwa.

Mwachitsanzo, buckwheat ndi phala lothandiza kwambiri kwa matenda ashuga. GI ya classic yokazinga buckwheat - 50, ndipo yonse yobiriwira - 15.

Pansipa pali matebulo a mndandanda wa chimanga. Samalani, ndikusankha michere yokha yomwe GI yake ndi yochepera 55. Kodi GI yawerengedwa apa.

Glycemic index ya chimanga - ndi zakudya ziti zomwe odwala matenda ashuga angadye?

Matenda a shuga ndi matenda oopsa omwe amafunikira chithandizo cha nthawi yayitali ndikutsatira mosalekeza miyambo ingapo yoletsedwa.

Menyu ya anthu omwe akuchiritsidwa kapena prophylaxis imakhala ndi zakudya zosiyanasiyana, koma kupezeka kwa matenda ashuga, ndikofunikira kuti musangoyang'ana zomwe zili mumwayi, komanso muziwunikira zomwe zikuwonetsa monga zakudya za calorie ndi index ya glycemic.

Matendawa amakhudza machitidwe ndi ziwalo zonse, kukakamiza munthu kutsatira mosamalitsa zoletsa. Ichi ndichifukwa chake ndikofunikira kudziwa mtundu wa glycemic index, makamaka kumayambiriro kwa chakudya.

Kuchuluka kwa thupi kwa chakudya chamafuta ndi njira zina zowonjezera shuga zomwe zimawonjezera shuga zimatchedwa index ya glycemic.

Kuti zitheke kutsatira njira zofunikira kwambiri kwa anthu, magome osiyanasiyana adapangidwa. Muli zambiri zomwe zimakupatsani mwayi wopanga menyu wabwino. Mlingo wokhala ndi magawano kuyambira 0 mpaka 100. Chiwerengero cha 100 chikuwonetsa mayendedwe a shuga. Chifukwa chake, motsogozedwa ndi matebulo awa, munthu adzatha kuchepetsa chizindikiro ichi.

Izi ndizofunikira kuti:

• khalani ndi mitengo yokwanira yogwira metabolic,
• yikani magazi
• kuwunikira ntchito yakuchepetsa kapena kuchepetsa kuchuluka kwa milandu.

Buckwheat kapena pearl barele porridge, komanso ena ambiri, ndi gwero la fiber, mavitamini ndi micronutrients, koma kuchuluka kwawo mu shuga kuyenera kukhala koyenera.

Chowunikira chomwe chikuwonetsedwa sichinthu chokhazikika komanso chosasinthika.

Mlozera umapangidwa kuchokera kuzowonetsa zingapo:

• mankhwala opangidwa ndi mankhwala,
• njira yothetsera kutentha (kuphika, kutsitsa),
• kuchuluka kwa fiber
• zopindika zowonongeka.

Chitsanzo: Mlozera wa mpunga wa paddy - mayunitsi 50, mpunga woboola - 70 mayunitsi.

Mtengo uwu umathandizidwanso ndi zinthu monga:

• kukula
• kalasi
• zachilengedwe zamtunduwu,
• kupsa.

Zotsatira za thupi la munthu pazinthu zosiyanasiyana sizofanana - kukwera kwambiri kwa kalozera, shuga wambiri amalowa m'magazi pakukumba ndi kuwonongeka kwa fayilo.

Chizindikiro chowoneka bwino chimaganiziridwa kuti ndi magawo a 0- 39 - mbewu monga zoterezi zitha kugwiritsidwa ntchito mu chakudya popanda zoletsa.

Chiwerengero wamba ndi magawo 40-69, motero zinthu zotere ziyenera kuphatikizidwa ndi chakudya chochepa. Ngati chizindikirocho chili 70 ndi kupitilira, ndiye kuti mbewu zoterezi zitha kugwiritsidwa ntchito menyu tsiku lililonse pokhapokha mutakambirana ndi katswiri.

Kuti apange menyu woyenera munthu, ayenera kufunsa magome a GI, chifukwa ndikofunikira kuyang'ana osati popanga vitamini-mineral yokha, komanso zinthu zomwe zingagulitsidwe kuti zikweze shuga. Kukwera kwambiri kwa shuga kumatha kuyambitsa matenda a hyperglycemia, komanso kungawononge ziwalo zamkati, popeza katundu wawo akuwonjezeka.

Njerezi zizigwiritsidwa ntchito mosamala kwambiri.

Porridge la iwo lifunika kuwaphika pamadzi, chifukwa amachepetsa chizindikiro, koma ngakhale pamenepo, kuphatikiza pamasamba kumatheka pokhapokha ndi chilolezo cha adotolo atatha kuyesa mayeso oyenera.

Tebulo la mbewu monga chimanga chachikulu:

Chimodzi mwazinthu zamitundu ya tirigu zomwe zimakhudzana ndi zinthu zomwe zimakhala ndi mitengo yayitali (65 mayunitsi) ndizabwino. Zomwe zimapangidwa monga chimanga, komanso monga chimanga kuchokera pamenepo, ndizofunikira ndi mkuwa wambiri. Ichi ndi chofunikira pakukhazikika kwa dongosolo la minofu ndi mafupa, mukudwala matenda ashuga 90% ya milandu.

Kugwiritsa ntchito phalayi kumathandiza kupewa matenda a mafupa. Croup ali ndi vitamini B5, yemwe amateteza magwiridwe antchito amanjenje.

Couscous, ngakhale alipo ambiri michere, sangathe kuyikidwa mgulu la anthu odwala matenda ashuga, chifukwa mndandanda umatha kukwera mpaka magawo 70. Ndikofunika kugwiritsa ntchito madzi wamba pakuphika, kupatula kuwonjezera kwa shuga, os kuwonjezera mkaka. Fructose kapena mapulo manyowa ayenera kugwiritsidwa ntchito ngati zotsekemera.

Ma grits amatinso chakudya chomwe chimakhala ndi index yayikulu ya glycemic, koma nthawi yomweyo, phala ili ndi mavitamini ndi michere yambiri.

Tebulo la michere

Mndandanda wazinthu zomwe zingagwiritsidwe ntchito mu chakudya popanda malire:

Nthawi zonse, pafupifupi kawiri pa sabata, kugwiritsa ntchito mapala a barele, owiritsa m'madzi, Amakhala bwino:

• mkhalidwe wamanjenje ndi mtima,
• maziko amakulu
• hematopoiesis.

Ndikawonjezeranso kadyedwe kazakudya, munthu amathandizidwa kukhala wathanzi komanso kukhazikika kwamisempha yamagazi.

Zowonjezera za barele wa ngale:

• kuyeretsa thupi la zinthu zoyipa,
• kuwonjezera chitetezo chokwanira
• kulimbitsa mafupa
• kusintha khungu ndi mucous nembanemba,
• kusintha masomphenya.

Tiyeneranso kukumbukira kuti phala ili ndi zofooka zingapo, chifukwa chake litha kuphatikizidwa ndi chakudya ngati zotsatirazi zotsutsana sizikupezeka:

• Kusokonezeka kwa chiwindi,
• kudzimbidwa pafupipafupi
• kuchuluka acidity m'mimba.

Ndibwino kuti musagwiritse ntchito barele ya ngale podyera chakudya chamadzulo. Kuti muchepetse kukoma, mutha kuwonjezera dzira lophika ndi phala.

Kuphika kumathandizira kutsitsa index. Komabe, ziyenera kupangidwa kokha pamadzi. Zowonjezera za shuga, mkaka, batala siziloledwa. Kusankhidwa kwa mbewu monga chimanga chonse kumathandizanso kuti kuchepetsera chizindikirochi; motero, balere ya ngale ndiyoti ingakhale yothandiza kwambiri.

Pafupifupi, kuphika bwino kumachepetsa index ndi magawo 25-30. Njira ina yochepetsera mayunitsi - madzi otentha. Izi zitha kuchitika ndi oatmeal kapena buckwheat.

Mbewu zoterezi, zomwe zimakhala ndi mafuta ochulukirapo 70%, zimasokoneza shuga. Ndiye chifukwa chake, kuchuluka kwa magawanidwe kotere kumachitika, ndiye kuti shuga wamagazi mwa anthu amawonjezereka. Pali njira zingapo zochepetsera GI komanso kuchepetsa zoopsa za odwala matenda ashuga.

• kuwonjezera kwa 5-10 ml ya mafuta masamba,
• kugwiritsa ntchito mbewu zonse kapena osatulutsa.

Ndi bwinonso kuphika phala muma boiler awiri.

Makanema pazakufunikira kwa kuchuluka kwamaakaunti a glycemic index:

Chifukwa chake, chidziwitso cha glycemic ndichizindikiro chofunikira kwambiri komanso chofunikira kwambiri chomwe chimayenera kukumbukiridwa ngati kupezeka kwa matenda a shuga kwachitika. Ndikofunikira kugwiritsa ntchito tirigu wokhala ndi index yotsika mumenyu, chifukwa amatha kukhala opanda malire, chifukwa chake, samakumana ndi mavuto ndi njala. Kuphatikizidwa kulikonse m'zakudya zamafuta ochokera ku chimanga chokhala ndi index yayikulu kuyenera kuvomerezedwa ndi adokotala.

Mndandanda wamatumbo a glycemic: ndi chiyani komanso momwe mungagwiritsire ntchito?

Kwa munthu wamba, mawu akuti glycemic index, mwina amangonena zochepa. Koma akatswiri pankhani yazakudya, komanso othandizira zakudya zabwino, amadziwa bwino lingaliro ili. Chizindikirochi ndichofunikanso pokonzekera chakudya chamasiku onse cha anthu omwe ali ndi matenda monga matenda a shuga.

Chizindikirochi, chotchedwa glycemic index (chidule cha GI), chimapereka zotsatira za izi pamlingo wa glucose m'magazi a anthu. Pankhaniyi, unyolo wa causal ukhoza kuyimiridwa motere: GI yayikulu - kuthamanga kwa kuphwanya kwa chakudya - kuwonjezeredwa kwa glucose. Ndiye chifukwa chake zakudya (kuphatikizapo chimanga) zokhala ndi GI yayitali ndizoletsedwa kwa anthu odwala matenda ashuga.

Mbewu yokhala ndi GI yambiri imatulutsa mphamvu ku thupi nthawi zambiri mwachangu kuposa chimanga chokhala ndi GI yotsika. Chofufumitsa chotsika cha GI chimakhala ndi CHIWEMBEKEZO ndipo chimathandiza kuyamwa pang'onopang'ono. Ngati mumagwiritsa ntchito mwadongosolo zakudya zomwe zili ndi GI yayikulu, kusokonezeka kwa metabolic ndikotheka, komwe kungasokoneze ndende yamagazi.

Chochita chokhala ndi index yayikulu ya GI chimathandizira kuti pakhale njala yokhazikika mwa munthu. Zotsatira za izi. Kupanga madipozoni amafuta m'magawo ovuta.

Mawerengero otsatirawa akupezeka kuti muyeze muyeso wa chisonyezo:

• ngati chizindikirocho chili pamtunda kuchokera pa zero mpaka makumi atatu ndi zisanu ndi zinayi, chimawerengedwa kuti ndi chochepa,
• mtengo wapakati uli pamtunda kuyambira makumi anayi kudza makumi asanu ndi limodzi ndi zisanu ndi zinayi,
• chizindikiro chachikulu chikusonyeza mtengo womwe umaposa makumi asanu ndi awiri.

Kwa anthu omwe ali ndi matenda ashuga, komanso anthu omwe amatsatira zakudya, amapangira matebulo awo. Kuchokera kwa iwo mutha kudziwa zambiri za GI la malonda ena. Pansipa pali mitundu yosiyanasiyana ya tebulo yomwe ili ndi zidziwitso zokhudzana ndi GI ya chimanga chofala kwambiri. Makhalidwe akukwera kuyambira pa chimanga ndi GI yotsika kwambiri. Kenako pakubwera mayina a zinthu, zomwe zikukula pang'onopang'ono.

Muyeso umamaliza croup ndi GI yapamwamba kwambiri:

• mpunga - 19,
• nsipu - 22,
• ngale balere - 20-30,
• mbendera - 35,
• Kulembedwa - 40,
• Bulgur - 45,
• mafuta oat onse - 45-50,
• balere waku barele - 50-60,
• ma oat oboola - 55-60,
• mpunga wa bulauni - 55-60,
• Buckwheat - 50-65,
• wamkulu - 65,
• mpunga oyera - 65-70,
• ma grits a chimanga - 70-75,
• muesli - 80,
• semolina - 80-85.

Buckwheat ikufunika pakati pa iwo omwe amakhala ndi cholinga chodya bwino kapena anaganiza zongotaya mapaundi owonjezera ochepa. Akatswiri pankhani yazakudya amalimbikitsa kuphatikiza malonda awa pachakudya omwe akufuna kukhala ochepa. Chinyengo ndichakuti buckwheat GI yaiwisi mawonekedwe ndi 55, ndipo kwa yophika tirigu chizindikiro ichi ndi magawo 15, amenewo ndi 40. Mtengo wa index umasintha, chifukwa cha kupezeka kwa madzi m'mbale. Mfundo yofunika ndi yoti kuchepa kwa chidziwitso cha glycemic sikumapangitsa kuti mavitamini, mapuloteni, mchere, antioxidants atayika.

Ndikofunika kukumbukira kuti mukaphika m'madzi (njira yopangira phala kapena mbale yam'mbali kuchokera ku chimanga chilichonse chilichonse chingapatsidwe gawo ili), index imachepa. China chake ndikuti ngati mkaka kapena shuga wokhala ndi granated awonjezeredwa m'mbale: motere, mankhwalawo ali ndi index ya glycemic.

Kutenga zophatikizana ndi zakudya zopatsa mphamvu sikokwanira. Njira yabwino ndiyoti muphatikize nsomba za nkhuku ndi nkhuku, nsomba zamafuta ochepa. Ndikosayenera kuphika zakudya za buckwheat pazakudya chamadzulo chifukwa cha kupezeka kwa zakudya zonse zomwezo.

Monga tikuwonera patebulo pamwambapa, okwera kwambiri amakhala ndi mpunga woyera. Imatsukidwa, kupukutidwa. GI yake ndi 65 mayunitsi. Pomwe mpunga wofiirira (womwe sunasungidwe kapena wosapukutidwa) manambala ndi ochepa magawo 10 ndipo amafikira 55. Kutengera izi, titha kunena kuti mpunga wa bulauni ndiwofunika kwambiri kuposa mpunga woyera. Ili ndi zopatsa mphamvu zochepa, ili ndi ma macronutrients ambiri komanso zinthu zambiri, ma amino acid, mavitamini B ndi E. Zowonongeka zake zimangokhala m'mashelefu moyo.

Aliyense wamva za zabwino zamtunduwu. Ponena za GI ya oatmeal, njira yokonzekera imakhudzanso izi.

Ngati phala yophika pamadzi, mlozo udzakhala 40. Mukakhala mkaka, mlozo udzakhala wokwera - 60. Ndipo ngati, kuwonjezera pa mkaka, shuga ndiwowonjezera, chizindikirocho chidzafika 65.

GI ya oatmeal yaiwisi ndi 40. Mtengo wokwera kwambiri ndiwopezeka muzinthu monga ma muesli ndi mbewu monga chimanga. Iwo, monga lamulo, amathandizidwa mokwanira ndi zosakaniza mu shuga, zipatso zouma, mtedza, mbewu. Pazakudya zotere, GI ndi 80. Chifukwa chake, akatswiri azakudya amalimbikitsa kuti asaziphatikize muzakudya za onse omwe ali ndi matenda ashuga komanso omwe amafuna kupanga zakudya zopatsa thanzi.

Croup akuwonetsedwa bwino kuti azidyetsa zakudya ndi cholinga chochepetsa thupi, komanso kuthandiza omwe ali ndi matenda ashuga. Muli michere yambiri, mapuloteni, kufufuza zinthu ndi microcell, komanso zinthu zomwe zimachepetsa kuchuluka kwa shuga m'magazi. Mlozera wa phala wochokera kwa barele sukulira mayunitsi 20-30, omwe amapereka ufulu kuti awupatse gulu lotsika kwambiri ndipo limagwiritsidwa ntchito popanga makanema amoyo wathanzi komanso chakudya.

Banja la chimanga cha tirigu ndi mtengo wa GI limatengera zinthu zomwe zili ndi chiwonetsero chambiri. Zowerengedwa (40) ndizosafunikira kwenikweni, mzake wazaka 65 (ndiye wamkulu).

Porridge wopangidwa kuchokera ku chimanga cha tirigu amawonedwa kuti ndi zakudya zamafuta apamwamba kwambiri. Komabe, mbali inayi ya ndalama zomwe amadya ndizotheka kutsitsa shuga. Komanso njere za tirigu - othandizira oyambawo pakuthana ndi mavuto omwe amachitika ndi kugwira ntchito kwa m'mimba thirakiti. Amatha kusintha kagayidwe kachakudya. Amapereka kukhathamiritsa kwa kubwezeretsa kuwonongeka pakhungu, mucous nembanemba.

Njerezi ndizofunikira kuti zitsimikizire kugwira ntchito konse kwa machitidwe monga endocrine, mtima, dongosolo lamanjenje.

GI ya phala ili ndi avareji. Zomwe zimapangidwira mu mawonekedwe osaphika, zimakhala pafupifupi 35, zomwe zakonzedwa (mutaphika phala) - 50.

Chogulitsachi chimakhala ndi kuchuluka kwa zinthu zonse ziwiri ndi ma macrocell. Kuphatikiza apo, mumakhala ulusi wazomera, womwe umakhala wokwanira kwa nthawi yayitali. Khalidwe lofunikira ndikutheka kuchepetsa kuchuluka kwa shuga m'magazi a anthu. Zinthu zomwe zimapangidwazo zimathandiza kuchotsa cholesterol yambiri mthupi. Ndipo amathandizanso kukulitsa mphamvu yoteteza thupi, kusintha magwiridwe antchito amanjenje.

Mkaka ndi phokoso lomwe lili ndi GI yayitali. Kwa iye, mlozowu ndi - 65-70 mayunitsi. Chomwe chimakhala chodziwika: machulukitsidwe ndi shuga amakhala okwera kwambiri pamlingo wotsiriza. Chifukwa chake, tikulimbikitsidwa kugwiritsa ntchito nthawi ndi nthawi, chifukwa zimakhala ndi zothandiza. Imathandizira kukhazikika kwa magazi, ikhoza kugwiritsidwa ntchito ngati njira yopeweretsera chitukuko cha matenda a mtima. Chochita chimatha kukonza njira zogaya chakudya, kuyeretsa thupi la poizoni ndi poyizoni, kuthamangitsa mafuta kagayidwe. Matendawa chiwindi ntchito ndi kagayidwe.

Pazitsamba zopangidwa ndi griga wa chimanga, mkulu kwambiri wa 70 amakhalanso ndi chikhalidwe. Izi sizitanthauza kuti zonse ziyenera kusiyidwa kwathunthu. Kupatula apo, phala kuchokera ku grits ya chimanga ili ndi mavitamini ambiri, ma amino acid, macrocell ndi ma microelements. Komabe, kugwiritsa ntchito kwake kuyenera kuyesedwa. Chofunikira chachikulu ndikuphika mankhwala pamadzi. Poterepa, padzakhala maubwino a mtima ndi dongosolo la m'mimba. Kuphatikiza apo, mankhwalawa ndi prophylactic yabwino yolimbana ndi kuchepa kwa magazi.

Ponena za semolina, titha kuwona bwinobwino ngati chosungira pazochepera pazinthu zofunikira zomwe zili mu malonda. GI ya mbewu zosaphika ndi mayunitsi 60, pomwe phala lopangidwa pamadzi lidzakhala ndi chisonyezo cha 70, ndipo atapangidwa ndi mkaka ndi shuga adzakhala ndi index ya pafupifupi 95.

Pankhaniyi, simuyenera kugwiritsa ntchito mankhwala tsiku lililonse, ndibwino kuti muzichita nthawi zina, kapena ngakhale kungochisiyiratu, ndikuchotsa chimanga chothandiza kwambiri.

Kuthekera kopeza chakudya chamagetsi kumalumikizidwa ndi kukonzekera kwake koyenera. Ngati mukufuna kugwiritsa ntchito malonda omwe ali ndi GI yotsika, muyenera kutsatira zotsatirazi:

• pewani kuwonjezera mkaka ndi shuga wonenepa wokhala ndi chisonyezo chachikulu cha glycemic ku phala, popeza kuti katundu wambiri wa glycemic adapangidwa,
• gwiritsani ntchito zotsekemera zachilengedwe
• kuwonjezera mafuta, amakonda mafuta am masamba,
• kumbukirani kuti chimanga chosasinthika, monga chimanga chambiri, chimaphwanya pang'onopang'ono kuposa zinthu zomwe zidayambitsidwa kale kukonza (kuyeretsa, kupera),
• ngati kuli kotheka, chepetsani kapena musiyanitse mbale zonse zokhala ndi GI yayikulu pachakudya,
• gwiritsani ntchito mafuta owiritsa kawiri pokonza phala.

Onani momwe mungagwiritsire ntchito gomec index index mu vidiyo yotsatira.

1. 
   Balabolkin M.I. Endocrinology. Moscow, yosindikiza nyumba "Mankhwala", 1989, 384 pp.
2. 
   Harman M. Matenda a shuga. Njira yogonjetsera. SPb., Nyumba yosindikiza "Respex", masamba 141, kufalitsa makope 14,000.
3. 
   Smolyansky B.L., Livonia VT. Matenda a shuga ndi shuga. Moscow-St. Petersburg. Kusindikiza Nyumba Neva Publishing House, OLMA-Press, 2003, masamba 157, kufalitsa makope 10,000.

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.

Chifukwa chiyani index ya glycemic imawerengedwa?

Kuti mudziwe mgwirizano womwe ulipo pakati pa chakudya chomwe amadya ndi kuchuluka kwa shuga m'magazi, lingaliro la "glycemic index" linayambitsidwa.

Kuwerengera cholembera cha glycemic kumapereka lingaliro la ngati glucose adzalowetsedwa m'magazi mwachangu kapena pang'onopang'ono mutatha kudya chinthu china. Mkulu wa glycemic wambiri amatsogolera kusokonezeka kwa kagayidwe kachakudya, komwe kamayambitsa matenda a metabolic mthupi, omwe amakhudza kwambiri shuga.

Kwa odwala matenda ashuga, kuwunika ndikuwerengera chizindikiro ichi ndikofunikira kwambiri, chifukwa zakudya zosankhidwa bwino zimakhala ndi thanzi labwino komanso kugwira ntchito koyenera kwa thupi.

Zakudya zopatsa thanzi monga chimanga

Zogulitsa zam'mimba ndizomwe zimapanga gawo lalikulu la zakudyazi m'maiko ambiri. Mbewu zonse zimakhala ndi ma endosperm, nyongolosi ndi chinangwa. M'matumba okonzedwa, matayilowo amachotsedwa popanga.

Zakudya zowongoletsedwa zimawonjezera chiopsezo cha matenda ashuga chifukwa cholozera kwambiri.

Asayansi amawunika zotsatira za kuchepa kwa glycemic zakudya komanso zakudya zopatsa mphamvu kwambiri pakulimbana ndi glycemic, komanso mtima wamtima. Poyesa, odwala 210 omwe ali ndi matenda a shuga a 2 adamwa mankhwala a antihyperglycemic.

Gulu limodzi lidadya nyemba, nandolo, mphodza, pasitala, mpunga wofinya, oatmeal tirigu ndi chinangwa. China chake ndi zakudya zamafuta ambiri: buledi wopanda tirigu ndi chimanga Kuphatikiza apo, mndandandawo udaphatikizapo zipatso zitatu ndi zipatso zisanu zamasamba zokhala ndi mlozo wotsika wa glycemic.

AmphongoMlozera wa Glycemic Mpunga Woyera65 Mpunga wakuda55 Mpunga wotentha38 Chotupa chonse58 Buckwheat50 Mapira45-50 Barele30-35 Rye flakes55 Bulgur48 Quinoa40-45 Zopera za chimanga70 Semolina60 Zolembedwa55

Mbewu zina

Mkate wakuda suwonongeka pachabe monga chakudya, chifukwa rye imakhala ndi index yotsika ya glycemic chifukwa cha kuchuluka kwa fiber. Rye flakes nthawi zambiri amapezeka mu granola, kuphatikiza mbewu zina zonse. Rye imakhala ndi gluten yotsika, ndipo mkate wopangidwa kuchokera ku ufa umakhala ndi index yotsika ya 55.

Bulgur imaphwanyidwa tirigu mu mawonekedwe a zouma, zouma, zouma ndi zophwanyika. Porridge yokhala ndi index ya glycemic ya 48 ndi calorie yotsika, yowirikiza kawiri kuposa kuchuluka kwa fiber.

Chifukwa cha mndandanda wokwera wa glycemic, kutchuka kwa chimanga ndi semolina kudagwa, koma njira zina zidawonekera.

Chidwi mu mbewu zonse za tirigu zinapangitsanso kulima kwa tirigu - mbewu yamphepo, yomwe inali yoyambitsa tirigu.

Kuchokera ku chimanga chakunja, quinoa, chikhalidwe cha chimanga cha banja la amaranth, chimagwera mashelufu.

Matenda a shuga nthawi zonse amayambitsa zovuta zakupha. Mwazi wamagazi ochulukirapo ndi woopsa kwambiri.

Aronova S.M. adafotokoza za chithandizo cha matenda ashuga. Werengani kwathunthu

Ichi ndi chiyani

Mloza wa glycemic ndi chizindikiro china chomwe chimawonetsa kuchuluka kwa shuga m'magazi potengera kuchuluka kwa chakudya chamafuta omwe amaphatikizidwa ndi chakudya.

Kumasulira ndi mndandanda wa glycemic wa glucose = 100 mayunitsi.

Mitundu yonse ya zinthu zomwe zidamwedwa zigawidwa m'magulu atatu molingana ndi glycemic index level:

• otsika kwambiri (mpaka 39),
• ndi avareji (mpaka 69),
• okwera (opitilira 70).

Pazinthu zambiri zamagulu azakudya, index ya glycemic imatha kukhala yosiyana malingana ndi njira yoyambira ndi kukonzekera kwina. Mwachitsanzo, mu bulwheat wobiriwira, index ya glycemic yophika ndiyotsika kuposa mumbewu zosaphika. Zambiri pazinthu zomwe zimapezeka kwa odwala omwe ali ndi matenda a shuga motero amalimbikitsidwa kuphika ndi kuwira, kuwongolera kapena kuwotcha. Kuvulala kumachepetsedwa, ndipo kuchuluka kwa mavitamini osungidwa kumawonjezeka.

Kodi GI imakhudza bwanji thupi?

Mndandanda wa glycemic umakhudza shuga wamagazi, komanso zizindikiro zamagetsi. Kudya chakudya chokhala ndi GI ochepera 70 kumayesedwa ngati koyenera. Zogulitsa zotere zimapereka kukhathamiritsa thupi, kuwonjezera kupirira, komanso kutsimikizira kulimba kwa mphamvu. Nthawi yomweyo, kuchuluka kwa shuga m'magazi sikusintha.

Ngati mumadya zakudya zamagulu ambiri am'matumbo (oposa 70), ndiye kuti mphamvu zake ziyenera kugwiritsidwa ntchito nthawi yomweyo. Ngati ndalama zamagetsi sizitsatidwa munthawi yochepa, izi zimapangitsa kuti chakudya chikhale m'mafuta ambiri, zomwe zimakwiyitsa kwambiri.

Chodabwitsachi ndikuti chakudya chotere sichikhutitsa thupi moyenerera, koma chimachulukitsa kuchuluka kwa glucose ndikupangitsa kuti insulin ipange kwambiri. Pankhani ya odwala omwe ali ndi matenda ashuga, insulin yowonjezereka imafunikira pokonza shuga yambiri.

Zakudya za GI zapamwamba zimatchedwa chakudya chambiri. Kutsikira kwa glycemic index, kumachepetsa kuchepa kwa mafuta, motero kumakhala kokwanira kukhutiritsa thupi ndikupangitsa mafuta ochepa thupi.

GI ndiyofunika osati kwa odwala matenda ashuga okha. Kwa munthu aliyense, gawo ili ndilofunikira molingana ndi kayendetsedwe ka kalori, komwe kumathandiza kupewa kunenepa kwambiri.

Mphamvu ya njira yophikira chakudya chambiri

M'masitolo, nthawi zambiri mumatha kupeza phala la buckwheat, lomwe linali loyambirira. Kukonzanso tirigu kumapangitsa kuti katundu wake athandizidwe. Koma muyenera kukumbukira kuti index ya glycemic ya buckwheat yophika ndi yotsika kwambiri - 40 okha, pomwe GI yawofesi wamba yamkaka musanaphike ndi 55. Izi ndi chifukwa chakuti buckwheat imatunga madzi ambiri panthawi yophika.

Kodi chiwonetsero cha glycemic cha buckwheat sichitengera mtundu wake. Paphwawa lililonse, lidzakhala labwino. Koma poyamba, pogula, ndibwino kuti mupangitse zokonda zamtchire zobiriwira (zomwe sizinapangidwe kale). Mlozo wa glycemic wa bulwheat wobiriwira umangokhala 50. Kuti muchepetse, komabe, mukukhalabe ndizopindulitsa kwambiri zamafuta ndi mavitamini, ndibwino kuyiyambitsa. Kuti muchite izi, thirani chimangacho ndi madzi otentha m'chiyerekezo cha 1: 2, ndikukulunga bulangeti ndikusiya kwa theka la ola. Zitatha izi, buckwheat yakonzeka kale kuti agwiritse ntchito, koma zinthu zonse zofunikira mmenemo zimasungidwa chifukwa chakuti sizibwereza zokha pazovuta za kutentha pakubwera.

Kwa odwala matenda ashuga amtundu wa 2, maphikidwe azakudya sayenera kungotengera zogulitsa zomwe zili ndi index yoyenera ya glycemic, komanso kwa otsika-calorie. Cholinga chake ndikuti mafuta onenepa kwambiri amakulitsa katundu wambiri mthupi, ndipo makamaka pamiyendo (nthawi zambiri malekezero am'munsi amakhudzidwa ndi zilonda zam'mimba). Kuti mupewe izi, ndikofunikira kuwongolera mosamala, kupewa kunenepa kwambiri. Chifukwa cha izi, kuchuluka kwa zopatsa mphamvu zomwe zimagwiritsidwa ntchito pokonzera odwala matenda ashuga zimawerengedwa.

Kufanizira tebulo

Phala iriyonse ili ndi zambiri zothandiza, motero ziyenera kukhala maziko azakudya za odwala matenda ashuga. Koma zokonda ziyenera kuperekedwa kwa mbewu monga chimanga chokhala ndi index yotsika ya glycemic kapena sing'anga.

Zizindikiro za GI za chimanga zikuwoneka motere:

• Buckwheat: 50-60. Pazakudya, mndandanda wamtundu wa glycemic womwe uli patebulopo umakhala ndi gawo lalikulu kwambiri chifukwa umasiyana, kutengera njira yokonzekera ndi kukonza mafuta a chimanga,
• oat: 45-60,
• balere wa ngale: 20-30,
• mpunga: 55-70,
• kubuula kwa tirigu: 60-65,
• balere: 50-70,
• chimanga: 70-75,
• semolina: 80-85.

Kutengera izi, titha kunena kuti: buckwheat - phala, patebulo lomwe likuchitika si lotsika kwambiri. Buckwheat glycemic index imatengedwa kuti ndiwofikira, koma chifukwa cha zofunikira zake zimalimbikitsidwa kudya kwenikweni. Barele ya oat ndi pearl iyeneranso kuphatikizidwa muzosankha. Koma ndibwino kukana chimanga ndi semolina phala. Kumwa kwa zinthuzi m'mbali iliyonse kungapangitse kuchuluka kwa shuga m'magazi.

Kuti phala ikhale yathanzi komanso yokoma, mutha kuwonjezera zipatso zokhala ndi shuga wambiri. Ma pistachios, ma amondi, mtedza amakhala ndi chisonyezo chotsika cha glycemic, maphikidwe ochokera kwa mabulosi akuda, rasipiberi ndi othandiza. Ngakhale zipatso zili ndi GI yapakati, zimakhala ndi zinthu zofunika kupeza ndi mavitamini, chifukwa chake, kugwiritsa ntchito kwawo moyenera ndizovomerezeka. Mkulu wa glycemic wambiri amakhala ndi mphesa, maapulo, nthochi. Pofuna kupewa zovuta, tikulimbikitsidwa kuti mankhwalawa asamachotsedwe pakudya kwa odwala matenda ashuga.