Mndandanda wa Glycemic wa pasitala

Zakudya zomwe zimakhala ndi chakudya zimakweza shuga m'magazi. Kafukufuku watsatanetsatane wa njirayi adachitika koyamba ku yunivesite ya Canada. Zotsatira zake, asayansi adapereka lingaliro la glycemic index (GI), lomwe likuwonetsa kuchuluka kwa shuga omwe angachulukire atatha kudya malonda.

Odwala matenda ashuga ayenera kudziwa! Shuga ndiwabwinobwino kwa aliyense.Kukwanira kumwa makapu awiri tsiku lililonse musanadye ... Zambiri >>

Ma tebulo omwe alipo alipo amagwira ntchito ngati buku la akatswiri komanso wodwala yemwe ali ndi matenda ashuga kuti azitha kuyang'anira, zakudya zamankhwala osiyanasiyana. Kodi index ya glycemic ya durum tirigu pasitala imasiyana ndi mitundu ina ya mafuta? Momwe mungagwiritsire ntchito zomwe mumakonda kuti muchepetse kukwera kwa shuga?

Kodi ndizotheka kudziwa mndandanda wa glycemic nokha?

Chikhalidwe cha GI chimadziwika bwino pambuyo pa njira yodziwira. Ndikofunika kuchita mayeso kwa odwala omwe ali mu gawo la matenda omwe amalipiridwa nthawi zonse. A diabetes amayetsa ndikukonza kufunika koyambirira (koyambirira) kwa shuga m'magazi. Phata lamtsinje (Na. 1) limakonzedweratu pazithunzi zodalira kusintha kwa shuga pa nthawi.

Wodwalayo amadya 50 g ya shuga wowona (wopanda uchi, fructose kapena maswiti ena). Zakudya zokhazikika zopangidwa ndi shuga, malinga ndi kuyerekezera kosiyanasiyana, ali ndi GI ya 60-75. Mlozera wa uchi - kuchokera 90 ndi pamwambapa. Komanso, siyingakhale mtengo wosatsutsika. Zomwe zimapangidwanso kuti njuchi ndizosakaniza wama glucose ndi fructose, GI yotsirizirayi ndi pafupifupi 20. Zimavomerezedwa kuti mitundu iwiri ya chakudya yamafuta imakhala ndi uchi wofanana.

Pakupita maola atatu otsatira, shuga wamagazi ammutu amayeza nthawi zonse. Girafu imamangidwa, malinga ndi momwe zikuwonekeratu kuti chiwonetsero cha glucose choyamba chikuwonjezeka. Kenako mapindikira amafikira pazambiri zake ndikutsika pang'onopang'ono.

Nthawi ina, ndibwino kuti musangoyesa gawo lachiwiri la kuyeserera nthawi yomweyo, zomwe zimapangitsa chidwi kwa ofufuzawo zimagwiritsidwa ntchito. Mutatha kudya gawo loyeserera la zinthu zoyeserera 50 g zama chakudya (gawo lophika lophika, chidutswa cha mkate, makeke), shuga ya magazi imayezedwa ndipo mapindikira amapangika (No. 2).

Mndandanda wamatumbo a pasitala, maubwino ndi zopweteka za odwala matenda ashuga

Zakudya zokhala ndi chakudya chamagulu zimakhala ndi mndandanda wawo wa glycemic. Kukwera kwambiri kwa GI, kuthamanga kwa shuga m'magazi kumakwera. Anthu ambiri amafunsa, kodi glycemic index ya pasitala wofanana ndi ndani ndipo zimatengera mtundu wa ufa, tirigu, njira yokonzekera? Kuchuluka kwa shuga m'magazi kumangosinthidwa osati kokha ndi zomwe zili mu chakudya, komanso ndi njira yothandizira mankhwala.

Zosiyanasiyana za pasitala: kuchokera pazovuta mpaka zofewa

Pasitala ndi mankhwala opatsa mphamvu kwambiri; 100 g ili ndi 336 Kcal. GI pasitala kuchokera ku ufa wa tirigu pafupifupi - 65, spaghetti - 59. Kwa odwala omwe ali ndi matenda a shuga a 2 komanso onenepa kwambiri, sangakhale chakudya chatsiku ndi tsiku patebulo la zakudya. Ndikulimbikitsidwa kuti odwala oterowo amadya pasitala yolimba katatu pa sabata. Anthu omwe amadalira odwala matenda ashuga omwe ali ndi insulin yokwanira kubwezeretsa matenda ndi matupi awo, popanda popanda malamulo okhwima ogwiritsira ntchito zinthu, amatha kugula pasitala pafupipafupi. Makamaka ngati mbale yanu yomwe mumayikonda yophika moyenera komanso yokoma.

Mitundu yolimba imakhala ndi mitundu yambiri:

mapuloteni (leukosin, glutenin, gliadin),
CHIKWANGWANI
phulusa (phosphorous),
macronutrients (potaziyamu, calcium, magnesium),
michere
Mavitamini a B (B1, B2), PP (niacin).

Ndi kusowa kwa chomaliza, kupha mphamvu, kuthamanga kwa thupi kumawonedwa, ndipo kukana matenda opatsirana m'thupi kumachepa. Niacin amasungidwa bwino mu pasitala, samawonongeka ndi machitidwe a mpweya, mpweya ndi kuwala. Kuchulukitsa kwamankhwala sikubweretsa kuwonongeka kwakukulu kwa vitamini PP. Mukamawiritsa m'madzi, osachepera 25% amadutsa.

Macaroni - glycemic index ndi zopatsa mphamvu. Mitundu ya Pasitala

Munthu wokhala ndi thupi lathanzi samaganizira kwenikweni za mtundu wa glycemic, ndi zifukwa ziti zotsatirira zakudya zochepa za glycemic, zakudya zomwe zili pamndandanda wotetezedwa, komanso index ya pasta glycemic. Ndemanga pazomwe zili pamwambapa zitha kuperekedwa ndi aliyense amene ali ndi matenda ashuga, komanso onse omwe amasankha molondola kuti achepetse kulemera kwawo ndi chakudya chamagulu. Anthu odwala matenda ashuga nthawi zonse amasankha chakudya chopatsa thanzi komanso chopatsa mphamvu, zovuta, kuwerengera magawo a mkate, kuyika kupezeka kwa shuga m'magazi.

Kanema (dinani kusewera).

Zakudya zomanga thupi zomwe zimadyedwa mu chakudya chochuluka kwambiri ndipo kuyamwa kwawo mwachangu kumakulitsa shuga. Mtundu wotsika wa chakudya cha glycemic ndi zakudya zomwe zimakhala ndi zotsika. Mlingo woyenera wowerengeka umawerengedwa kudzera mu ufa wa shuga kapena ufa wapamwamba wa ufa wa tirigu womwe mndandanda wawo ndi magawo zana. Mndandanda wotsika wa glycemic wa pasitala, mwachitsanzo, kapena mtundu wina wa chakudya, komanso chisonyezo cha magawo a mkate omwe amadya ndi zinthu zachilengedwe, amathandizira kuwonetsa bwino.

Zakudya zokhala ndi index yotsika ya glycemic

Chakudya chimagawika m'magulu atatu molingana ndi chiwonetsero chomwe chilipo. Gulu loyamba limaphatikizapo zinthu zomwe zimakhala ndi mayunitsi osaposa 55. Kalasi yachiwiri imakhala ndi zotsatira za glycemic, osapitirira 70 mayunitsi. Lachitatu limawerengedwa kuti ndi "loopsa" kwambiri kwa anthu odwala matenda ashuga, chifukwa kudya zakudya zotere kumatha kupangitsa kuti mukhale ndi vuto locheperako. Pofuna kuti musakumane ndi mavuto osayembekezereka, kuti musakhale olakwika ndi "kugula", muyenera kukhala ndi chidziwitso chochepa chokhudza zakudya zofunikira zotsika kwambiri.

Malonda otsatirawa ali ndi mgwirizano mgulu la gulu loyamba:

zinthu zochokera ku ufa wolimba,
oatmeal
masamba
bulwheat
Zipatso za malalanje
mphodza
nyemba zouma
maapulo
zopaka mkaka.

Mutha kudya zomwe zalembedwa tsiku lililonse, koma amalimbikitsa kuti muzindikire zomwe zili mthupi lanu kuti ngakhale mutakhala ndi chakudya chotetezeka musapitirire malire oyenera. Zikhala za chinthu chotchuka kwambiri m'khichini la mayi aliyense wanyumba, yemwe ali ndi index yotsika ya glycemic - pasitala.

Pasitala ndi mtundu wina wa mtanda, malinga ndi kukonza mu mawonekedwe a kuyanika. Chochita chokhazikitsidwa ndi madzi ndi ufa chinachokera ku Italy, dzina lake loyambirira ndi pasitala. Nthawi zambiri, kuphika kaphikidwe kumakhala ndi ufa wa tirigu, koma nthawi zina mpunga ndi buckwheat umagwiritsidwa ntchito. China imaganiziridwa kuti ndi kwawo kwa pasitala, kuchokera komwe, monga olemba mbiri amati, a Marco Polo adawabweretsa, koma pali kutsutsanabe pamutuwu, popeza Greece ndi Egypt zikumenyera ufulu wa malo ochepa a pasitala, kupatula Italy ndi China.

M'masiku amakono, pasaka wamkulu wawonekera, opanga zoweta ndi zakunja: mitundu ya pasitala imapezeka mumitundu yosiyanasiyana, zazikulu ndi mitundu, zopatsa mphamvu, ndizokwera mtengo komanso zotsika mtengo.

Kusankhidwa kwa pasiti wamkulu kwambiri komanso wotsika kumachitika m'njira zambiri:

Onani. Macaroni imapezeka yochepa komanso yayitali, yaing'ono komanso yayikulu, yokhotakhota pooneka ngati nyanga, zipolopolo, mauta, ma curls, ndipo ngakhale ana mwa mawonekedwe a nyama. Zinthu zopangidwa ndi ufa wonyezimira zimakhala ndi tint brownish ndipo zimapangidwira zakudya.
Zosakaniza Ubwino wa malonda ake umatengera mtundu wa ufa womwe umagwiritsidwa ntchito popuntha.Nthawi zambiri pamashelefu am'masitolo mumawona zinthu zotsatirazi za pasitala: woyamba (ufa kuchokera ku mitundu yozungulira ya durum tirigu), wachiwiri (ufa wa mawonekedwe agalasi, nthaka kuchokera ku mitundu yofewa ya chimanga) ndi wachitatu (ufa wokhala ndi mawonekedwe ophika).

Ndizovomerezeka kuti gulu loyamba A ndilo lothandiza kwambiri, lokhala ndi zopatsa mphamvu zochepa. Maminolo ndi mavitamini omwe alipo amapatsa munthu zakudya zamafuta ndi michere yambiri, yomwe imatsimikizira kuyeretsedwa kwa thupi kuchokera ku poizoni, ndikusiya kumva kwathunthu.

Gawo lachiwiri B sikuti limangokhala ndi zinthu zofunikira, komanso likulu la kuzungulira kwa wowuma amorphous. Mtundu wachitatu wa ufa B umamveka bwino, womwe umanena kuti ndi chinthu chopanda ntchito konse.

Ngati mitundu yonse ya pasitala ikuyimiriridwa pamsika wapakhomo, ndiye ku Italy, mwachitsanzo, ndizovomerezeka kuti apange pasitala ogwiritsa ntchito mitundu yokhoma yamphesa, apo ayi malowo adzaonedwa kuti ndi achinyengo.

Anthu omwe amatsatira zakudya zinazake zamagulu ocheperako ayenera kudziwa kuti mutha kudya mosamala pasitala ndipo nthawi yomweyo osapitilira index yovomerezeka ya glycemic, muyenera kusankha mitundu yoyenera ya pasitala. M'malo omwe Zakudyazi zimatengedwera kuphika nthawi yomweyo, chindoko chimayambira 60 mpaka 65, ndipo mukasankha pasitala kuchokera ku ufa wa wholemeal, mlozo sudzapitirira 45.

Pali mitundu yambiri ya pasitala: rigatoni lalifupi, penne, farfalle, elika, bucatini, spaghetti, tagliatelle, mapepala akuluakulu a lasagna, capeletti ndi ena, koma mwambiri, zopatsa mphamvu za calorie ndi index ndizofanana kwa aliyense ngati mutenga tirigu wamtundu umodzi.

Kuchokera pa 100 gramu ya pasitala yomwe imakhazikika kuchokera pa 336 mpaka 350 kcal, ndipo, malinga ndi glycemic index, munthu wodwala matenda ashuga kapena wina yemwe akuyesera kupewa mapaundi owonjezera osafunikira, zakudya za tsiku lililonse sizingaphatikizidwe ndi mtundu uwu wa mbale. Ndikulimbikitsidwa kuphika pasitala katatu pa sabata komanso kuchokera ku mitundu yolimba yokha, kwa iwo omwe ali ndi shuga yofatsa, pasitala imaloledwa ndipo nthawi zambiri. Pasitala yophika sakhala-calorie yotsika kwambiri, mu 100 g pali 100 mpaka 125 kcal, kuphatikiza 10 g ya mapuloteni, 70 g yamafuta, 1 g yamafuta.

Pasiti wotsika kwambiri wa glycemic amakhala ndi michere yambiri ya mapuloteni, phosphorous, fiber, yaying'ono ndi zazikulu zazikulu, mavitamini. Ngati thupi lilibe mavitamini a B, munthu amatopa, nthawi zambiri amatenga matenda opatsirana. Vitamini PP, wotchedwanso niacin, amakhala mwamphamvu mu pasitala ndipo samasuluka nayamba kuunika, mpweya, ndi kutentha kwambiri.

Kodi kuchuluka kwa pasitala kumawerengedwa bwanji?

Mndandanda wamtundu wa glycemic wa durum tirigu wokumbukira umasiyana kuchokera 40 ndipo umafika magawo 49 kuposa amitundu yofewa, pomwe kalozerayo umafika pa 69. Tiyenera kuganizira zinthu zina zakunja, monga kuphika, kukonza zinthu kukhitchini, ndipo ngakhale nthawi yodyera kutafuna chakudya , imakhudzanso index. Chosangalatsa ndichakuti, nthawi yochulukirapo yomwe munthu amawononga kutafuna, ndiye kuti chizindikirochi chimakula.

Zakudya zophika bwino ndi nyama zikaphikidwa muzakudya, mafuta a glycemic ndi calorie omwe amapezeka mundawo azikula, koma osafunikira kwenikweni, ndipo "gawo" loterolo m'baleyo silingakulitse kwambiri shuga.

Zinthu zomwe zimatsimikiza manambala omaliza a mlozo:

Zambiri zama calorie ndi index, monga tafotokozera pamwambapa, zimatengera zinthu zingapo. Pasta ya Makfa nthawi zambiri imapezeka m'masitolo akuluakulu; amayi apakhomo amawakonda chifukwa chofunikira kupaka, mawonekedwe osiyanasiyana, kugwiritsa ntchito tirigu wa durum mu maphikidwe, komanso kuthekera koyamwa madzi mukaphika, koma osawiritsa, mosiyana ndi zitsanzo zina za pasitala zomwe zimagulitsidwa.

Akatswiri omwe ali ndi vuto lotsatira miyambo yonse ndi maphikidwe akuti pasitala ya mtundu uwu imapangidwa kuchokera ku chimanga chokhala ndi durum, mosasamala mawonekedwe, mawonekedwe a calorie mwa iwo saposa 160 kcal pa 100 g yaiwisi. Pambuyo kuphika pasitala "Macfa", index ya glycemic ikhoza kuchuluka, koma pang'ono, motero ndikulimbikitsidwa kuti musaphike phala. Spaghetti yophika idzawonjezera 130 kcal pazakudya za tsiku ndi tsiku, pomwe mukudya zinthu 100 g, ndi vermicelli 100 kcal yokha.

Phala ili ndi mavitamini B, H, A, PP, omwe samasungunuka mukaphika, koma amasungidwa kwathunthu muzinthu. Iwo omwe akuwopa chiwerengero chawo amalangizidwa kuti asamale kwambiri ndi njira zophikira pasitala. Pasitala aliyense amene amakonda "mwanjira yamadzi" amakhala ocheperako ngati atawonjezera nkhuku zozikika kuposa nyama ya nkhumba kapena nyama ya nkhumba. Njira yabwino yazakudya yomwe ingakusangalatseni ndi index yotsika ya glycemic: pasitala ndi tomato, basil ndi masamba ena ophika. Bhonasi wabwino yemwe pasiti amakhala ndi puloteni wamasamba yemwe amabweretsa asidi amino wotchedwa tryptophan, yemwe amathandiza kupanga "mahomoni achisangalalo". Kudya pasitala ndibwino osati kwa m'mimba kokha, komanso kwa moyo.

Durum tirigu wa pasitala ndi mitundu ina ya pasitala: index ya glycemic, imapindulitsa ndikuvulaza odwala matenda ashuga

Kutsutsana ngati pasta ndikotheka ndi matenda a shuga a 2 kapena ayi, ikupitirirabe kuchipatala. Amadziwika kuti ichi ndi mankhwala apamwamba a kalori, zomwe zikutanthauza kuti imatha kuvulaza kwambiri.

Koma munthawi yomweyo, ma eyeloni a pasta amakhala ndi mavitamini komanso michere yambiri yofunikira kwambiri, yofunikira kwambiri pakubowola kwa odwala.

Ndiye kodi ndizotheka kudya pasitala yokhala ndi matenda a shuga a 2? Ngakhale zovuta zavutoli, madokotala amalimbikitsa kuphatikiza mankhwalawa muzakudya za anthu odwala matenda ashuga. Zogulitsa tirigu wa Durum ndizabwino kwambiri .ads-pc-2

Chifukwa chokhala ndi zopatsa mphamvu zambiri za pasitala, funso limabuka lomwe mitundu mitundu imatha kudyedwa mu shuga. Ngati chopangidwa chimapangidwa ndi ufa wabwino, ndiye kuti akhoza. Ndi mtundu woyamba wa shuga, amatha kuonedwa ngati othandiza ngati ataphika bwino. Nthawi yomweyo, ndikofunikira kuwerengetsa gawo ndi mikate ya mkate.

Njira yabwino yothetsera matenda ashuga ndi mankhwala opangidwa ndi tirigu wa durum, popeza ali ndi michere yambiri komanso mavitamini (chitsulo, potaziyamu, phosphorous, mavitamini B, E, PP) ndipo amakhala ndi amino acid tryptophan, yomwe imachepetsa kukhumudwa komanso kuthandiza kugona.

Phala wogwiritsa ntchito amangokhala kuchokera ku tirigu wa durum

CHIKWANGWANI monga mbali ya pasitala bwino chimachotsa poizoni m'thupi. Amachotsa dysbiosis ndipo amalepheretsa kuchuluka kwa shuga, pomwe kumakhutitsa thupi ndi mapuloteni komanso zakudya zovuta. Chifukwa cha fiber imabwera ndikumverera kwodzaza. Kuphatikiza apo, zinthu zolimba sizilola kuti shuga m'magazi asinthe kwambiri mfundo zawo.

Pasitala ali ndi izi:

15 g yofanana ndi mkate umodzi,
5 tbsp malonda akufanana ndi 100 Kcal,
onjezerani zoyambira za glucose mthupi ndi 1.8 mmol / L.

Ngakhale izi sizikumveka mwachizolowezi, komabe, pasitala yokonzedwa molingana ndi malamulo onse ingakhale yothandiza mu shuga pakuwongolera thanzi.

Ndi za mtanda wa tirigu durum okha. Amadziwika kuti matenda ashuga amadalira insulin (mtundu 1) komanso osadalira insulini (mtundu 2).

Mtundu woyamba suletsa kugwiritsidwa ntchito kwa pasitala, ngati nthawi yomweyo kudya insulin kumawonedwa.

Chifukwa chake, ndi adokotala okhawo omwe angadziwe mlingo woyenera kuti ulipirire zakudya zomwe adalandira. Koma ndi matenda amtundu wa 2 pasiti sololedwa. Poterepa, kuchuluka kwamakina amtundu wazopezeka mu mankhwala ndizovulaza thanzi la wodwala.

Mu matenda ashuga, kugwiritsa ntchito bwino pasitala ndikofunikira kwambiri.Chifukwa chake, ndi matenda amtundu 1 ndi mtundu wa 2, phala ili ndi phindu pamatumbo.

Kugwiritsa ntchito phala la matenda ashuga kuyenera kutsatira malamulo awa:

phatikizani ndi mavitamini ndi michere mineral,
onjezani zipatso ndi ndiwo zamasamba chakudya.

Anthu odwala matenda ashuga azikumbukira kuti zakudya zokhuthala ndi zakudya zopatsa thanzi ziyenera kudyedwa koyenera.

Ndi matenda amtundu wa 1 ndi mtundu wa 2, kuchuluka kwa pasitala kuyenera kuvomerezedwa ndi dokotala. Ngati zotsatirapo zoyipa zikuwoneka, mlingo woyenera umakhazikika (osinthidwa ndi masamba).

Madera omwe tirigu wa durum amakula ndi ochepa m'dziko lathu. Mbewuyi imakolola bwino pokhapokha nyengo yanyengo, ndipo kukonzanso kwake kumakhala nthawi yambiri komanso kukwera ndalama zambiri.

Chifukwa chake, pasitala yapamwamba imatumizidwa kuchokera kunja. Ndipo ngakhale mtengo wa chinthu choterocho ndiwokwezeka, durum tirigu pasitala glycemic index amakhala ndi otsika, komanso kuchuluka kwa michere.

Mayiko ambiri aku Europe aletsa kupanga mbewu za tirigu wofewa chifukwa alibe phindu lililonse muzakudya. Chifukwa chake, ndingaudya chiyani ndi mtundu wa shuga wa 2? Ads-mob-1

Kuti mudziwe mbewu yomwe imagwiritsidwa ntchito popanga pasitala, muyenera kudziwa zolemba zake (zojambulidwa papaketi):

kalasi A- zolimba
kalasi B - tirigu wofewa (vitreous),
kalasi B - kuphika ufa.

Mukamasankha pasitala, samalani pazidziwitso zomwe zili pamaphukusi.

Pasitala weniweni wothandiza odwala matenda a shuga adzakhala ndi izi:

gulu "A",
"Gulu loyamba"
Durum (pasitala wogulitsa),
"Zopangidwa kuchokera ku tirigu wa durum"
ma phukusiwa ayenera kukhala owonekera pang'ono kuti chinthucho chikuwoneka komanso chokwanira kulemera ngakhale pang'ono.

Malonda sayenera kukhala ndi utoto kapena zowonjezera zonunkhira.

Ndikofunika kusankha mitundu ya pasitala yopangidwa makamaka kwa odwala matenda ashuga. Zina zilizonse (mwachitsanzo, gulu B kapena C) zitanthauza kuti malonda otere sioyenera kukhala ndi matenda ashuga.

Poyerekeza ndi tirigu wofewa, mitundu yolimba imakhala ndi gluten yambiri komanso yochepa. Glycemic index ya durum tirigu pasitala ndi wotsika. Chifukwa chake, index ya glycemic ya funchose (galasi Zakudyazi) ndi magawo 80, pasitala kuchokera ku magawo wamba (ofewa) a tirigu GI ndi 60-69, ndipo kuchokera ku mitundu yolimba - 40-49. Mtundu wa mpunga wa noodles wa glycemic waubwino ndi wofanana 65 mayunitsi.

Mfundo yofunika kwambiri, komanso kusankha kwa pasitala wapamwamba kwambiri, ndikukonzekera kwawo koyenera (kofunikira). Muyenera kuyiwala za "Pasitala Wankhondo Wam'madzi", monga akuwonetsa nyama ndi msuzi ndi msuzi.

Uku ndi kuphatikiza kowopsa, chifukwa kumakwiyitsa mphamvu yogwira ya shuga. Anthu odwala matenda ashuga ayenera kumangodya pasitala ndi masamba kapena zipatso. Nthawi zina mutha kuwonjezera nyama yopanda mafuta (ng'ombe) kapena masamba, msuzi wopanda tanthauzo.

Kukonzekera pasitala ndikosavuta - amakhala owiritsa m'madzi. Koma pano pali "zobisika" zake:

osamwa madzi amchere
osathira mafuta masamba,
osaphika.

Kutsatira malamulowa, anthu omwe ali ndi matenda amtundu wa 1 ndi mtundu wa 2 amadzadzipatsa okha michere yambiri komanso mavitamini omwe ali m'zinthuzo (fiber). Pokonzekera kuphika pasiti muyenera kuyesa nthawi zonse kuti musaphonye nthawi yokonzekera.

Ndikuphika koyenera, phala limakhala lovuta pang'ono. Ndikofunika kudya chinthu chatsopano chokonzedwa, ndibwino kukana "zuro". Pasitala wophika wabwino kwambiri amadyedwa ndi masamba, ndipo amakana zina monga nsomba ndi nyama. Kugwiritsa ntchito pafupipafupi zinthu zomwe tafotokozazi ndizosafunanso. Nthawi yabwino pakati pakudya zotere ndi masiku awiri.

Nthawi ya tsiku logwiritsa ntchito pasitala ndilinso yofunika kwambiri.

Madokotala samalangiza kuti muzidya pasitala madzulo, chifukwa thupi "silidzawotcha" zopatsa mphamvu zomwe zalandilidwa musanagone.

Chifukwa chake, nthawi yabwino ikakhala kadzutsa kapena nkhomaliro.Zogulitsa kuchokera ku magawo olimba zimapangidwa mwanjira yapadera - mwa makina akanikizidwe a mtanda (plasticization).

Zotsatira za mankhwalawa, zimakutidwa ndi filimu yoteteza yomwe imalepheretsa wowuma kuti asinthe kukhala gelatin. Mndandanda wa glycemic wa spaghetti (wophika bwino) ndi mayunitsi 55. Mukaphika phala kwa mphindi 5-6, izi zitsitsa GI kufika pa 45. Kuphika kotalikirapo (mphindi 13) kumakweza mlozera mpaka 55 (wokhala ndi mtengo woyambira 50).

Mbale zokhala ndi mipanda yolimba ndizabwino popanga pasitala.

Kwa 100 g yogulitsa, 1 lita imodzi yamadzi amatengedwa. Madzi akayamba kuwira, onjezerani pasitala.

Ndikofunikira kuwalimbikitsa ndikuwayesa nthawi zonse. Pamene pasitala yophika, madzi amatsitsidwa. Simuyenera kuwatsuka, kuti zinthu zonse zofunikira zisungidwe.

Kuchulukitsa izi kumapangitsa kuti mankhwalawo akhale oopsa, ndipo kuchuluka kwa shuga m'magazi kumayamba kuchuluka.

Supuni zitatu zonse za pasitala, yophika yopanda mafuta ndi soseji, zofanana ndi 2 XE. Ndikosatheka kupitilira malire awa mu mtundu 1 wa shuga.ads-mob-2

Kachiwiri, index ya glycemic. Mu pasitala wamba, mtengo wake umafika 70. Ichi ndiwokwezeka kwambiri. Chifukwa chake, ndimatenda a shuga, malonda otere ndi bwino kuti asadye. Chosiyana ndi msuzi wa tirigu wa durum, yemwe amayenera kuwiritsa popanda shuga ndi mchere.

Type 2 shuga ndi pasitala - kuphatikiza kwakeko nkoopsa, makamaka ngati wodwalayo adanenepa kwambiri. Kudya kwawo sikuyenera kupitilira katatu pa sabata. Ndi matenda amtundu wa 1 shuga, palibe zoletsa.

Chifukwa chiyani simuyenera kukana pasitala wodwala:

Pasitala wolimba ndi wabwino pa tebulo la anthu odwala matenda ashuga.

Muli mafuta ochulukitsa ambiri, omangika pang'onopang'ono ndi thupi, ndikupatsa kumverera kwachangu kwa nthawi yayitali. Pasitala imatha kukhala "yovulaza" pokhapokha ngati singaphikidwe bwino.

Kugwiritsira ntchito kwa pasitala kuchokera ku ufa wapamwamba wa shuga kumayambitsa mapangidwe am'madzi, chifukwa thupi la wodwala silitha kuthana kwathunthu ndikusokonekera kwa maselo amafuta. Ndipo zogulitsa kuchokera ku mitundu yolimba yokhala ndi matenda a shuga 1 zimakhala pafupifupi zabwino, zimakhala zokhutiritsa ndipo sizimalola kuchulukana mwadzidzidzi m'magazi.

Chifukwa chake tidazindikira ngati ndizotheka kudya pasitala yokhala ndi matenda a shuga a 2 kapena ayi. Tikukupemphani kuti muzidziwitsa zolimbikitsa zokhudzana ndi kugwiritsa ntchito:

Ngati mumakonda pasitala, osadzikana nokha "zosangalatsa" zazing'ono ngati izi. Pasitala okonzedwa bwino sikuvulaza chithunzi chanu, chimatengeka mosavuta ndikupatsa mphamvu thupi. Ndi matenda a shuga, pasitala amatha kudyedwa. Ndikofunikira kuti muwagwiritse ntchito mlingo wawo ndi dokotala ndikutsatira mfundo zakukonzekera bwino kwadongosolo labwino kwambiri ili.

Imakhazikika pamisempha ya shuga kwa nthawi yayitali
Imabwezeretsa kapangidwe ka insulin

Shaposhnikov A.V. Nthawi yotsatila. Rostov-on-Don, Rostov Medical Institute, 1993, masamba 311, makope 3000.
Ametov A., Kasatkina E., Franz M. ndi ena. Momwe mungaphunzirire kukhala ndi matenda a shuga. Moscow, Interpraks Publishing House, 1991, masamba 112, kufalitsa kowonjezera kwa makope 200,000.
"Momwe mungakhalire ndi matenda a shuga" (yokonzedwa ndi K. Martinkevich). Minsk, "Wolemba Zamakono", 2001

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 pasitala ndi kotheka?

Mtengo wazakudya zamtunduwu ndizambiri. Pa 100 magalamu a nyama yophika yophika, magalamu anayi a protein ndi 23 gramu zamafuta ndi ofunika. Zopatsa mphamvu za calorie 100 magalamu 111 kcal. 23 magawo a mkate pa magalamu 100 a chakudya sikokwanira. Pafupifupi, munthu amadya magawo 200-250 magalamu imodzi. Izi zikutanthauza kuti munthu amene akutumikirako ali wofanana ndi chakudya chokwanira ndi shuga - 5 XE.

Ena anganene kuti ndi chakudya chamagulu odwala matenda ashuga.Koma palibe chowopsa cha kulumpha mu shuga. Ndipo chinthucho ndi mndandanda wa glycemic. Macaroni ali ndi GI yotsika - 40. Mndandanda uwu umapezeka m'malo obiriwira, zomwe zikutanthauza kuti amaloledwa mu shuga. Onani pagome la GI.

Chonde dziwani kuti ndikulankhula za pasitala wopangidwa ndi tirigu wa durum. Nthawi zambiri imaphikika al-dento, komanso opanga otchuka kwambiri ochokera ku Italy.

Momwe mungadyere pasitala ndi shuga

Pasitala wathanzi wokhala ndi GI yotsika amafunika kuphika ndi zakudya zomwezo. Msuzi wokoma kwambiri, mwa lingaliro langa, wokhala ndi nsomba zam'madzi mu msuzi wowawasa. Kuvala kumeneku sikungakulitse chiwonetsero cha glycemic cha mbale.

Njira ina yosavuta - yongowaza tchizi. Monga momwe ndidalemba kale m'nkhaniyi ya mkaka wa GI, index ya tchizi silingatchulidwe ndipo imakhala yofanana ndi 0.

Kuletsa kwa pasiti wokoma

Koma anthu omwe ali ndi matenda ashuga samadya zotsekemera. Shuga ndi woyipa, mukukumbukira? Osatsanulira chokoleti, ngakhale chakuda.

Ndipo kwakukulu, popeza kuti pasitala ili ndi chakudya chambiri, ndikukulangizani kuti musawaphike ngakhale ndi masamba. Bwino kuwonjezera mapuloteni ena. Nthawi yomweyo, ndikubwereza kuti ndizabwino kuposa mapuloteni am'madzi, kapena kuchokera ku nsomba zam'madzi. Chifukwa nyama mapuloteni ndi olemera. Mafani azakudya zopatsirana mosiyanasiyana amati zakudya zamagulu azakudya ziyenera kudyedwa padera, ndipo mapuloteni - payokha.

Ndikukhulupirira kuti ndinakuthandizirani kulingalira zabwino za pasitala ya shuga. Ndipo pomwepo okonda kwambiri zakudya amakonda kundilembera za zoopsa za mbale zotere.

Posachedwa ndiwonjezera maphikidwe onse a pasitala kuchokera pamalowa kupita ku Calculator. Chifukwa chake gwiritsani ntchito ndipo khalani athanzi.

Glycemic Product Index Table

Zogulitsa	Gi
Masamba
Artichoke	20
Biringanya	20
Mbatata Yabwino (Mbatata Wabwino)	55
Broccoli	10
Rutabaga	70
Brussels imamera	15
Nyemba zobiriwira	15
Squash	15
Kabichi yoyera	15
Kabichi wofiyira	15
Kholifulawa	21
Kabichi ya Savoy	15
Peking kabichi	15
Mbatata yophika ndi peel	65
Mbatata yophika	70
Mbatata zosenda (mkaka ndi batala)	80
Mbatata yophika	95
Mbatata zokazinga	95
Tchipisi ta mbatata	95
Leek	10
Anyezi mpiru	10
Mangold	15
Kaloti	20-25
Kaloti owiritsa	80
Nkhaka	15
Kuzifutsa nkhaka	15
Maolivi	15
Yophika parsnip	95
Tsabola	10
Tsabola wa chili	10
Letesi	10
Letesi	10
Beets yovunda	55
Beets yophika	65
Asparagus	15
Tomato	30
Tomato wouma (wouma)	35
Dzungu dzungu	70-75
Dzungu Yophika	85
Garlic	10
Yams (wophika)	40
Zitsamba
Basil	5
Parsley	5
Rhubarb	15
Katsabola	15
Sipinachi	15
Zipatso ndi zipatso
Apurikoti	45
Avocado	10
Quince	35
Chinanazi	66
Mavwende	75
Malalanje	35-40
Banana Green Osapsa	35
Mid-Rise Banana	50-55
Kwambiri banana kapena kuphika	70
Lingonberry	25
Mphesa	60
Cherry	22
Ngale	38-40
Makangaza	35
Mphesa	30
Melon	65
Mtundu wakuda	25
Sitiroberi wamtchire	35-40
Zouma	60-65
Nkhuyu zatsopano	35
Nkhuyu zouma padzuwa (zouma)	60
Chestnut	60
Kiwi	50
Strawberry	35-40
Cranberries	45
Jamu	25
Ma apricots owuma (kutengera kalasi)	35-40
Ndimu, laimu	20
Rabulosi	25
Mango	50
Tangerine	30
Pappaya	60
Amapichesi	35
Zamapichesi Zosungidwa	55
Plum	24
Red currant	25
Black currant	15
Madeti	103
Persimmon	50
Blueberries, blueberries	25
Anaponda mitengo	30
Maapulo	30
Maapulo owuma	35
Mbale
Buckwheat wowiritsa	40
Buckwheat phala ndi mkaka ndi shuga	55
Raw chimanga pa cob	60
Chimanga phala pamadzi	70
Couscous groats	65
T semolina	60
Semolina brand M	65
Semolina phala ndi mkaka ndi shuga	95
Rat oatmeal	40
Oatmeal pamadzi wopanda shuga	50
Oatmeal pamadzi ndi shuga	60
Oatmeal mkaka ndi shuga	65
Barele akulira	30
Mapira	70
Tirigu wa tirigu	41
Tirigu wa tirigu wophatikizidwa, ophika	45
Mpunga	90
Yophika woyera mpunga	85
Phala la mpunga ndi mkaka ndi shuga	90
Mpunga wowiritsa (tirigu wautali) wowiritsa	75
Wophika Basmati	67
Yophika bulauni	55-60
Yophika mpunga wakuthengo	45-50
Rye wamphongo	45
Sushi ndi mpunga (wapamwamba)	50
Mbewu ya barele	50
Mbewu yonse ya barele	45
Barley Flakes	65
Utsi, mtanda, chinangwa
CHIKWANGWANI	30
1 ufa wa tirigu woyamba	85
2nd ufa wa tirigu	85
Ufa wa tirigu woyamba	85
Buckwheat ufa	50
Quinoa ufa	40
Cocpea ufa	35
Potato wa mbatata (wowuma)	95
Ufa wa chimanga	70
Rye ufa	45
Mpunga	95
Soya ufa	15-25
Nthambi (oats, tirigu, ndi zina).	15
Puff pastry	55
Chofufumitsa	55
Pasitala
Zofewa Wheat Lasagna	75
Durum tirigu	60
Zofewa Wheat Noodles	70
Durum Wheat Noodles	35
Durum tirigu pasitala	50
Pasitala wophika “al dente” (wokonzeka theka)	40
Zinthu zophika buledi
Baguette (mtanda wa ku France)	90
Chakudya Cha tirigu	135
Bagels kuyanika	70
Keke la sponge (ufa wopanda shuga)	50
Magulu a Hamburger, galu wotentha	85
Chikalakala	70
Chakudya cha tirigu wa tirigu	57
Pitsa ndi masamba kapena nyama yodzaza ndi tchizi	55-60
Ma donuts okazinga	75
Batala yokulungira	85-90
Zobera	65
Falafel	40
Wholemeal yisiti Mkate	45
Mkate wa Borodino	45
Mkate wopanda kanthu (mbewu 8), mbewu ndi mtedza	48
Mkate wosalala wophatikiza ndi zipatso zouma	50
Mkate wophuka	35
Spread tirigu mkate	50
Mkate wopanda tirigu wopanda mafuta	90
Mkate wa tirigu woyamba	85
Mkate wa rye-tirigu	40
Rye mkate wopangidwa ndi ufa wa tirigu	65
Mbewu ya rye yofesedwa	65
Mkate Wampira Wamtundu Wonse	45
Mkate Wampunga	70
Mkate wopangidwa ndi tirigu wokwanira tirigu	40
Chofufumitsa chonse	45
Confectionery ndi maswiti
Kupanikizana ndi kupanikizana ndi shuga kuchokera ku zipatso ndi zipatso	65-75
Mafashoni achikale	75
Maofesi Akumadzi	85
Glucose	100
Mafuta a Free Free	30-35
Zoyambira, mphete, mapiritsi	85
Msuzi wa phala wopanda shuga	50
Cocoa ufa wopanda shuga	60
Maswiti a Caramel	80-85
Wowuma wa mbatata	95
Wowuma chimanga	85
Zosinthidwa	100
Custard zonona	35
Lactose	45
Pectin marmalade wopanda shuga	30
Zipatso marmalade	65
Wokondedwa	85
Muesli (Hercules, zipatso, mtedza) shuga wopanda	50
Wopanda mafuta owuma	100
Ufa wa tirigu	80
Ma cookies a biscuit	70
Wophika cookie	80
Ma cookie apafupifupi (mtanda pa margarine ndi batala)	55
Masamba okoma	85
Popcorn Wosawerengeka	70
Mpunga wamlengalenga	85
Shuga (mchenga, woyengeka)	75
Shuga wa bulauni (zachilengedwe)	70
Maple manyuchi	65
Manyuchi	115
Pangani	20
Halva	70
Zikwangwani	85
Chokocha cha Bitter 85-90%	20
Chocolate Mdima 70%	25
Chocolate Mdima 55-65%	35
Chokoleti chamkaka	70
Ma bar Chocolate (Snickers, Mars, Nut, etc.)	65
Zakumwa
Vinyo wowuma	0
Vinyo wokoma kwambiri	10
Vinyo wokoma	20-30
Madzi oyera	0
Vodka, cognac	0
Zakumwa za shuga	75
Cocoa wopanda shuga mkaka	60
Cocoa wokhala ndi mkaka wokakamizidwa	90
Mkate wa Kvass	25-30
Khofi wopanda shuga ndi mkaka (nthawi yomweyo ndi zachilengedwe)	0
Mowa	35-40
Chakumwa cha chicory	30
Mowa	110
Madzi a chinanazi	50
Madzi a lalanje, mphesa	45
Madzi a mphesa	55
Madzi a mandimu	20
Mango madzi	55
Madzi a karoti	40
Madzi a phwetekere	15
Maapulo amchere a maapulo	50
Apple madzi wowawasa mitundu ya maapulo	40
Gulani madzi apulosi	50-55
Zakudya zamasamba	35
Madzi a mabulosi opanda shuga	50
Madzi a mafakitale pakupakika	70
Mtedza, Mbewu, Nyemba
Maponda	15
Peanut batala (mtedza wosweka wopanda shuga)	25
Peanut batala	40
Nyemba zosachedwa (zatsopano)	40
Brazil nati	20
Nandolo	25
Walnuts	15
Pine mtedza	15
Cashew	27
Coconut nati	45
Mkaka Wa Coconut	40
Mbeu za Sesame	35
Flaxseed	35
Yodzala flaxseed mu ufa	40
Maamondi	25
Raw anapiye	10
Amphaka owiritsa	35
Zaamphaka zokonzera mu sob. msuzi	38
Mbewu za mpendadzuwa	35
Dzungu Mbewu	25
Soya wozungulira	15
Soya wowiritsa	19
Nyemba Zofiira Zofiira ndi Zoyera	29-30
Nyemba zamitundu yosiyanasiyana (Navy, Pinto) yophika	32
Nyemba zamzitini. mu sob. msuzi	52
Nyemba zamzitini. pamenepo. msuzi	56
Pistachios	15
Hazelnuts	15
Wophika mphodza wofiyira	35
Yophika zobiriwira zobiriwira	27
Zophika zofiirira zofiirira	30
Bowa	10
Zinthu zamkaka
Yogati yopanda tanthauzo	25
Yogurt yokoma yachilengedwe	33
Zipatso Yogurt	52
Kefir	25
Mkaka wonse	31
Skim mkaka	32
Mkaka wa soya	30
Mkaka wokometsedwa wonyezimira	80
Kirimu Wamkaka	60
Chocolate ice cream	70
Ayisikilimu wopanda mafuta	52
Kirimu 10%	30
Kirimu 20%	55
Brynza tchizi, Adyghe, suluguni	0
Tofu tchizi	15
Feta tchizi	56
Tchizi chokonzedwa	57
Tchizi cholimba	0
Tchizi chopanda mafuta	30
Curd 9%	30
Msuzi, mafuta
Mpiru	55
Mvinyo wa Basamu	25-30
Vinyo wowiga	0
Phwetekere ketchup	15
Mayonesi	60
Margarine	55
Batala	50
Mafuta a azitona	0
Mafuta a mpendadzuwa	0
Msuzi wa soya	20
Msuzi wa Pesto	15
Phwetekere phala	50
Apple cider viniga	0
Nyama ndi nsomba
Zodula nsomba	50
Nyama zodula	50
Ndodo za nkhanu	40
Yophika nsomba zazinkhanira	5
Soseji zowonjezera ndi kalasi imodzi	25-30
Soseji yophika koyamba komanso 1 grade	35

Ndemanga pa: 8

Balere pagome lanu ali ndi mndandanda wama 70 wa glycemic, koma m'malo ena ambiri ndi 22. Chifukwa chiyani pali cholakwika chotere ndipo ndi chidziwitso chanji cholondola?

Zikuoneka kuti ndalakwitsa, tsopano ndazindikira kuti ili ndi barele GI 70. Ndilikonza, zikomo posonyeza kulakwitsa.

Koma alibe 22. Chifukwa chiyani ndipo ndani amene adatenga balere wa ngaleyo ndi GI wofanana ndi 22 sindikudziwa, malinga ndi magwero osiyanasiyana, ndidapeza kuti ndi pafupifupi 35. Ndipo balere wophika wa ngaleyo amakhala ndi mndandanda wa glycemic wa 45. Ngati phala la barele lokoma la pearl, ndiye kuposa pamenepo.

Ndidapeza zambiri pomwe mtengo wake udachokera kwa 22. Belera limakonzedwa mosiyanasiyana, pali mitundu ya barele ya ngale yomwe imagulitsidwa ku Canada, tirigu wake amapukutidwa kuchokera kunja kupita ku nacre (motero dzina la ngale ya pearl), koma chovala chambiri chambewu chimatsala mkati
mwachitsanzo, chithunzi:
http://s020.radikal.ru/i709/1410/59/13b742ecbdc6.jpg
Zofanana ndi tinthu tating'onoting'ono, chophimba cha mbewu chimakhala chochepetsa GI. Zimangokhala ndi njere yaiwisi. Ikaphikidwa, imakula kwambiri.

Zochizira zina za barele, asanapukutire balere, kuti zipolopolo zilibe. Ma GIs oterewa ndi apamwamba, koma mkati mwa 27-35.

Mulimonsemo, ngakhale mndandanda wa 45 sukumveka wowopsa ngati 70.)))

Tithokoze chifukwa cha zambiri komanso kuyankha.

Nthawi zambiri ndimagwiritsa ntchito glycemic index mbale, ngakhale ndilibe matenda a shuga, ndikadakhala kuti sindikufuna kudya makamaka usiku.
Ndimakonda batala la chiponde - adandipatsa mtsuko waku Canada. Koma zikutanthauza 55 ndi shuga ndi GI. Ndipo ngati zingokhala 40 popanda shuga. Ndimaliza mtsukowo ndikupanga pa sahzam.

mtsikana! mumasokoneza mapira!

Masana abwino Mukulemba kuti mkate wa pita ulibe index yayikulu kwambiri ya glycemic - 57. Imaphikidwa kuchokera ku ufa wa premium, mchere ndi madzi. Ndipo ngati zina mwazosakaniza izi kuphika mkate mu uvuni palokha, popanda shuga ndi batala, ndiye momwemonso padzakhala GI? Zambiri, Natalia

Natalia, mwina inde, index ya glycemic idzakhala yotsika, koma pokhapokha mutapanda kudya zakudya zatsopano. Mndandanda wa glycemic mu mkate wa pita siwokwera kwambiri chifukwa nthawi zambiri umagwiritsidwa ntchito pouma, ndi wochepa thupi, umawuma msanga, mndandanda wa glycemic umafupika, ngati mkate wopanda mafuta (starch retrograde). Ndipo bwanji osatenga ufa osati wapamwamba kwambiri, koma woyamba kapena wa peeled !?

Mitundu ya pasitala ndi katundu wawo

Mndandanda wamatumbo a pasitala:

pasitala kuchokera ku ufa wa tirigu wa durum - GI ndi magawo 40-50,
mitundu yofewa ya pasitala - GI ndi magawo 60-70.

Pasitala ndi mankhwala opatsa mphamvu kwambiri. Mu 100 g ya pasitala pafupifupi 336 Kcal. Komabe, pamashelefu mutha kupeza mitundu yambiri ya pasitala, mawonekedwe ndi mitundu yonse yazowonjezera. Ufa, wosiyana ndi maonekedwe ake, omwe ali m'gulu la kapangidwe kake, amasintha kwambiri kuchuluka kwa shuga.

Pasitala Wovuta

Mwa mbewu zam'munda padziko lapansi, tirigu amakhala 3 mpemba ndi chimanga. Kusiyanitsa kwakukulu pakati pa ufa wolimba ndi ufa wofewa ndiye kuchuluka kwa mapuloteni. Durum tirigu wa tirigu ndi bwino kuphika buledi ndi kupanga pasitala yapamwamba kwambiri. Mukaphika, pasitala yamitundu yolimba imasungidwa bwino. Mlingo wa glycemic index m'mitundu iyi uzikhala wotsika, chifukwa ali ndi mapuloteni ochulukirapo komanso ochepa mafuta.

Ambiri samayerekezera chakudya chatsiku ndi tsiku chopanda chopanda chokoma ndi tchizi. Anthu odwala matenda ashuga, kapena akungotaya thupi, amafunikira kuwongolera kudya zakumwa za pasitala chifukwa cha kuuma kwambiri. Kudya sikuyenera kukhala pafupipafupi.

Kudya pasitala Kwa Odwala

Ndi kapangidwe koyenera ka chakudya, ndikofunikira kuganizira nthawi yophika komanso kutsimikizira kwathunthu kwa chakudya. Mutha kusiyanitsa chakudyacho powonjezera masamba osaphika ndi mafuta a masamba ku pasitala. Izi zikuthandizira kukulitsa kuchuluka kwa kuyamwa kwa shuga m'magazi. Kumbukirani kuti kuwonjezera pazinthu zowonjezera kumatha kukulitsa pang'ono, koma kumachepetsa kulumpha m'magazi a shuga.

Zinthu zina za ufa siziyenera kudyedwa pafupipafupi. Wophatikizidwa ndi mkate wambiri wa rye ali ndi glycemic index yamagulu 59.Mulingo wokwanira, komabe, mutapatsidwa zofunikira za ufa wa rye, simuyenera kusiyiratu mkatewo.

Njira yowonjezerapo yochepetsera index ya glycemic ndikuchepetsa mtanda ndi ufa wa mitundu yosiyanasiyana, mwachitsanzo, kuwonjezera mafuta a oat kapena filakisi. Mndandanda wa glycemic wa ufa wa fulakesi ndi - 43 magawo, oatmeal - 52 mayunitsi.

Aliyense amene amayang'anitsitsa zakudya zoyenera ndipo akufuna kuchepetsa kunenepa amafunika kudziwa za mtundu wa mankhwala a glycemic. Kugwiritsira ntchito molakwa zakudya zama carb ambiri osagwiritsa ntchito mphamvu zamagetsi kumabweretsa kulemera, kusokonezeka kwa metabolic. Mukamasankha pasitala, muyenera kupatsa chidwi ndi ufa wonse wa tirigu, womwe ndi gawo limodzi la zinthu. Njira yabwino yothetsera vutoli ndi kuwonjezera msuzi wa ufa wa buckwheat muzakudya.

Mawu a positi - kuphatikiza mu karma! :) (Palibe malingaliro pomwe) Kutumiza.

Kodi chimatsimikizira ndi chiyani gumbwa wa pasitala?

GI ya pasta tirigu wofewa ili mumtundu wa 60-69, mitundu yolimba - 40-49. Kuphatikiza apo, zimatengera mwachindunji kukonzekera kwazinthuzo komanso nthawi yotafuna chakudya pakamwa. Wodwalayo amatha kutafuna, kwambiri ndi mndandanda wazomwe wadyedwa.

Zomwe Zimakhudza GI:

Kugwiritsa ntchito menyu zakudya zamafuta a pasitala okhala ndi masamba, nyama, mafuta a masamba (mpendadzuwa, maolivi) zimangokulitsa zowonjezera zam'makolowo, koma sizingalole shuga la magazi kupanga kulumpha lakuthwa.

Kwa odwala matenda ashuga, ntchito:

Zakudya zopanda moto zotentha,
kupezeka kwa mafuta ena mwa iwo.
mankhwala ophwanyika pang'ono.

1 XE ya Zakudyazi, nyanga, Zakudyazi ndizofanana 1.5 1.5. l kapena anthu 15 a shuga a mtundu woyamba wa matenda amtundu wa endocrinological, omwe amapezeka pa insulin, ayenera kugwiritsa ntchito lingaliro la mkate kuti athe kuwerengera kuchuluka kwa munthu amene amachepetsa shuga kwa chakudya. Wodwala 2 amamwa mapiritsi olimbitsa magazi. Amagwiritsa ntchito zambiri zokhudzana ndi zopatsa mphamvu zomwe zimapezeka muzolemera zodziwika. Kudziwa index ya glycemic ndikofunikira kwa odwala onse omwe ali ndi matenda a shuga, abale awo, akatswiri omwe amathandizira odwala kuti azikhala akhama komanso kudya moyenera, ngakhale kuti matendawa ndi ovuta.

Glycemic Product Index Table

GLYCEMIC INDEX - ikuwonetsa kuthekera kwa chakudya chamafuta kukweza shuga m'magazi.

Ichi ndi chizindikiro cha QUANTITATIVE, osati cha SPEED! Kuthamanga kudzakhala chimodzimodzi kwa aliyense (nsonga idzakhala pafupifupi mphindi 30 kwa onse shuga ndi buckwheat), ndi kufunikira kwa glucose ndizosiyana.

Mwachidule, zakudya zosiyanasiyana zimakhala ndi mwayi WODZAUKA kukweza shuga (kuthekera kwa hyperglycemia), chifukwa chake ali ndi index yosiyana ya glycemic.

Kusintha kosavuta kwa chakudya, ZAMBIRI ZIKUKUKHUDZA kuchuluka kwa shuga wamagazi (GI yambiri).
Kuphatikiza kwamphamvu kwa chakudya, LOWERER imakweza shuga (magazi ochepa) a GI.

Ngati cholinga chanu ndi kuchepa thupi, ndiye kuti muyenera kupewa zakudya zomwe zili ndi GI yayikulu (nthawi zambiri), koma kugwiritsa ntchito kwawo ndikotheka muzakudya, mwachitsanzo, mukamagwiritsa ntchito zakudya za BEACH.

Mutha kupeza chilichonse chomwe chimakusangalatsani mwa kusaka (kumanja kwa tebulo), kapena kugwiritsa ntchito kiyibodi yofikira ya Ctrl + F, mutha kutsegula kapamwamba kosakira ndi kusakatula zomwe mukufuna.

Zopanga: GI:

Manyuchi	115
Glucose	100
Mluza (madzi)	100
Wheat Syrup, Rice Syrup	100
Mpunga	95
Wowuma wa mbatata	95
Mbatata yophika	95
Mbatata zokazinga, ma fries achi french	95
Molasses (Maltodextrin)	95
Wowuma chimanga	95
Mchenga wamphesa	95
Kusintha Kwambiri	95
Mkate wopanda mkate wopanda gluten	90
Malamba mbatata (mbatata zosenda)	90
Mpunga wopanda phokoso	90
Jacket yophika mbatata	90
Wowuma chimanga	85
White ufa wa tirigu (woyengeka)	85
Phala la mpunga ndi mkaka (ndi shuga)	85
Keke Wampunga / Mpunga	85
Mkaka wa mpunga	85
Turnip, turnip (yophika / yofupika / yofinya) *	85
Muzu wa celery (owiritsa / wopatsa / wofinya) *	85
Tapioca (chinangwa)	85
Parsnip *	85
Chakudya cham'mawa	85
Arrowrut, bango arrowroot	85
Mbatata zosenda	80
White Flour Crackers	80
Watermelon *	75
Lasagna (wa tirigu wofewa)	75
Mkate woyera, buledi wa sangweji (mwachitsanzo mtundu wa Harry's®)	75
Donuts	75
Mpunga wapapo	75
Anthu Omwe Amakhala Ndi Mankhwala Ovuta	75
Dzungu (mitundu yosiyanasiyana) *	75
Ufa wopanda mpunga	75
Zakumwa zakumwa	75
Shuga Woyera (sucrose)	70
Popcorn (shuga wopanda)	70
Ufa wa chimanga	70
Risotto (mbale ya mpunga ku Italy)	70
Mpunga zoyera	70
Tacos / Tacos (Chimanga cha Chimanga cha ku Mexico)	70
Chokoleti chokoleti (ndi shuga)	70
Gnochchi (nsapato zaku Italy)	70
Noodles (kuchokera tirigu wofewa)	70
Miluzi za nzimbe, ma mol mol	70
Yoyenga mbewu monga chimanga ndi shuga	70
Cornmeal porridge (mamalyga)	70
Achizungu, ma croutons	70
Ma bage, bagel, bagel	70
Mabisiketi	70
S shuga wosafooka	70
Yophika / masamba ophika / nthochi / nthochi / nthochi	70
Mkate Woyera, French baguette	70
Mkate Wampunga	70
Brioche (makeke okoma)	70
Yophika mbatata	70
Mowa *	70
Mapira, mapira, manyuchi	70
Rutabaga	70
Mpweya wa Amaranth (analogue of popcorn)	70
Dumplings, ravioli (kuchokera tirigu wofewa)	70
Polenta, chimanga cha chimanga	70
Matzo (mkate wopanda chotupitsa) kuchokera ku ufa woyera	70
Mbatata za jekete (yophika / yofinya)	70
Mpunga wokongoletsedwa (jasmine.)	70
Pumpkin Yaikulu (kuzungulira) *	65
Mbatata za jekete (yophika / yofinya)	65
Mkate wa ufa wa tirigu	65
Mkate wowotcha (chotupitsa)	65
Beets (yophika / yofewa / yofinya) *	65
Zouma	65
Quince (onenepa ndi shuga)	65
Mtengo wa mkate (zipatso)	65
Sorbet (popsicles) ndi shuga	65
Rye mkate (30% rye ufa)	65
Muesli (ndi shuga, wokondedwa ...)	65
Melon *	65
Batala yokulungira ndi zidutswa za chokoleti	65
Madzi a nzimbe (zouma)	65
Chestnut ufa	65
Ufa woyengeka kuchokera ku tirigu (spelling tirigu)	65
Apurikoti (zamzitini, mu madzi)	65
Nyemba (Zowiritsa)	65
Ufa wa tirigu wokonzedwa bwino	65
Wholemeal mpunga pasitala	65
Mpunga wamphepo, makeke ampunga	60
Hamburger Mkate	60
Chakudya Cham'mawa Chofunikira cha K® (Kellogg's)	60
Chips	60
Cola, koloko, koloko (mwachitsanzo Coca-Cola®)	60
Croissant (wozungulira woboola pakati poko, wokumbira)	60
Couscous (groats), semolina	60
Mpukutu wa batala	60
Oatmeal	60
Kunenepa kwambiri kwa tirigu	60
Mpunga wautali wa tirigu	60
Kirimu ayisikilimu (wokhala ndi shuga)	60
Ovomaltin (Ovomaltine, Ovaltine), chakumwa chozikidwa pa barele, koko, mkaka ndi mazira	60
Chestnut	60
Lasagna (kuchokera durum tirigu)	60
Chokoleti ufa ndi shuga	60
Mpunga wa Camargue (wochokera ku France dera la Camargue)	60
Wokondedwa	60
Rice Noodles (Wachichaina)	60
Ma bar a Mars®, Sneaker®, Nuts®, ndi ena.	60
Ufa wonse wa tirigu	60
Mayonesi (kupanga mafakitale, ndi shuga wowonjezera)	60
Zaamphaka zipatso manyuchi shuga	60
Papaya (zipatso zatsopano) *	60
Ng'ombe	55
Maple manyuchi	55
Pizza	55
Mpiru (ndi shuga)	55
Ketchup	55
Medlar	55
Ma cookie amtundu waufupi (opangidwa kuchokera ku ufa, batala ndi shuga)	55
Mpunga wofiyira	55
Tagliatelle (mtundu wa Zakudyazi), yophika bwino	55
Chingory (manyuchi)	55
Chinanazi (chipatso chatsopano)	55
Cassava (owawa)	55
Cassava (wokoma)	55
Madeti	55
Spaghetti yoyera yophika bwino	55
Zokongoletsedwa mapeyala	55
Chicory Syrup	55
Kupanikizana (ndi shuga)	50
Tamarind (wokoma)	50
Zaamphaka zinzake	50
Banana (kucha)	50
Amapichesi (zamzitini mu madzi)	50
Madzi a chinanazi (opanda shuga)	50
Mpunga wautali wa Basmati	50
Mango (zipatso zatsopano)	50
Bulgur (youma, youma ndi tirigu wosalala)	50
Sushi	50
Surimi (misa ya nkhanu ndi nyama yankhanu)	50
Yerusalemu artichoke, dongo	50
Muesli (wopanda shuga)	50
Persimmon	50
Kiwi *	50
Mbatata Yabwino, Mbatata Yabwino	50
Mitundu yonse ya nthambi ™	50
Wasa ™ Crispbread Kuwala	50
Mafuta a phala amchere	50
Lychee (zipatso zatsopano)	50
Mpunga wopanda bulauni	50
Wholemeal pasitala	50
Nkhuyu zouma	50
Mkate wa Quinoa (pafupifupi 65% quinoa)	50
Buckwheat ufa ndi mkate	50
Yogaka wowonda (ndi zina zowonjezera)	50
Rye mkate / rye ufa (mbewu zonse)	50
Chayote, nkhaka ku Mexico (yosenda)	50
Lingonberry / Cranberry Madzi (shuga wopanda)	50
Ma cookie (osalankhula, opanda shuga)	50
Jam, kupanikizana (ndi shuga)	50
Couscous (groats) / semolina	50
Durum tirigu wokumbira	50
Fonio	50
Tirigu wa mbale zam'mbali (Mtundu wa Ebly: zophikidwa kale)	45
Ufa wonse wa tirigu wochokera ku tirigu wakutali	45
Tirigu Wopindika Wonse (Pilpil)	45
Mango madzi (opanda shuga)	45
Madzi a mphesa (opanda shuga)	45
Kapellini (woonda spaghetti)	45
Madzi a Mphesa (Free Free)	45
Madzi amtundu wa lalanje (mwatsopano ofinya, wopanda shuga)	45
Banana plantin (masamba a nthochi) yaiwisi	45
Couscous (groats) / semolina (mbewu zonse)	45
Suzi ya phwetekere / phwetekere	45
Mphesa (zipatso zatsopano)	45
Lactose (shuga mkaka)	45
Apurikoti (zipatso zatsopano)	45
Kamut Wheat Mkate	45
Ufa wonse wa tirigu kuchokera ku tirigu wa kamut	45
Mkate wa Wholemeal, wouma mu mpala, wopanda shuga	45
Zaamphaka zobiriwira zobiriwira	45
Mpunga wamtchire	45
Bulgur (youma, youma ndi tirigu wosalala)	45
Cranberries, cranberries	45
Njere zamphesa zam'mawa	45
Mbewu zonse zidalembedwa	45
Kupanikizana popanda shuga (pa madzi a mphesa okhazikika)	45
Montignac® Muesli	45
Pumpernickel (mkate wopanda bwino wa tirigu wokhala ndi tirigu wowuma)	45
Spaghetti al dente - atamwa pang'ono (pambuyo mphindi 5)	45
Wosasinthika Mpunga	45
Ufa wonse wa tirigu	45
Farro	40
Quince (odzola wopanda shuga)	40
Pepino, peyala ya vwende	40
Amayi	40
Ravioli (kuchokera durum tirigu)	40
Madzi apulo (opanda shuga)	40
Madzi a karoti (aulere a shuga)	40
Tahini / Tkhina Sesame Paste	40
Nyemba (zosaphika)	40
Prunes	40
Mafuta	40
Mkaka Wa Coconut	40
Kaloti wowiritsa / otentha / otentha *	40
Wouma cider	40
Msuzi wa tirigu-wopanda tirigu, wowuma pang'ono (al dente)	40
Mbewu yonse ya tirigu ya kamut	40
Nyemba Zofiyira	40
100% tirigu wathunthu tirigu mkate	40
Matzo (mkate wopanda chotupitsa) ufa wonse wa chimanga	40
Sorbet (popsicles) shuga wopanda	40
Ma cookies achidule (kuchokera ufa wonse wa tirigu, wopanda shuga)	40
Phula la Peanut (Pasitala), shuga Free	40
Chicory (chakumwa)	40
Oatmeal (yaiwisi)	40
Falafel (mipira yokazinga nyemba)	40
Quinoa ufa	40
Buckwheat	40
Zikondamoyo za Buckwheat	40
Zakudya za Buckwheat - soba	40
Chigawo chonse cha tirigu, al dente	40
Mkate Wofalikira wa Wheat (Mkate waku Esseni)	35
Makangaza (zipatso zatsopano)	35
Nthochi yobiriwira	35
Amaranth	35
Yogurt (wopanda shuga ndi zina) **	35
Tomato Wouma	35
Plamu (zipatso zatsopano)	35
Quinoa	35
Madzi a phwetekere	35
Chikuku	35
Apple (yosenda / yosanja)	35
Yisiti	35
Malalanje (zipatso zatsopano)	35
Phala la almond lomwe linatuluka (lopanda shuga)	35
Mpiru	35
Nyemba Zakuda	35
Apple (zipatso zatsopano)	35
Nyemba zofiira	35
Nyemba Zowonera / Azuki	35
Vermicelli Wofulumira wa Wheat	35
Mbewu za mpendadzuwa	35
Chofufumitsa cha Brewer's	35
Nkhuyu (zipatso zatsopano), tsabr (mkuyu wa ku India) zipatso zatsopano	35
Mkate wa Wasa ™ Wolemedwa ndi Zakudya Zazakudya (24%)	35
Suzi ya phwetekere / phwetekere	35
Falafel (mipira yokokedwa ndi tambala)	35
Kirimu ayisikilimu (wokhala ndi fructose)	35
Peach ndi khungu losalala, nectarine (chikasu kapena choyera, zipatso zatsopano)	35
Filakisi, nthangala za sesame, njere za poppy	35
Ntchentche Kuku	35
Annona cherimoya, annona scaly (shuga apulo), annona prickly (wowawasa wowawasa)	35
Kassule (mbale yaku France yokhazikitsidwa ndi nyemba zoyera ndi nyama)	35
Nyemba za Borlotti	35
Cocpeas, nandolo zaku Turkey (zamzitini)	35
Pichesi (zipatso zatsopano)	35
Mizu ya Selari (yaiwisi)	35
Quince (zipatso zatsopano)	35
Nandolo zobiriwira (zatsopano)	35
Chokoleti chopanda shuga cha shuga (mwachitsanzo. Mtundu wa Montignac ®)	35
Chimanga chamtchire (chosalimidwa lero)	35
Nandolo (zobiriwira, zatsopano)	35
Coconut	35
Coconut ufa	35
Montignac® whole Grain Bread)	34
Pumpernickel (rye mkate wochokera kwa Wholemeal) mtundu wa Montignac ®	32
Mandarin Clementine	30
Nyemba zoyera, cannellini	30
Phwetekere (phwetekere)	30
Garlic	30
Jam (wopanda shuga)	30
Nyemba zobiriwira	30
Mkaka wa soya	30
Maapulo owuma	30
Brown mphodza	30
Beets (yaiwisi)	30
Chipatso cha Passion (chipatso chokonda)	30
Mkaka waamondi	30
Curd yosaphika ** (yokhala ndi Whey)	30
Mkaka (watsopano kapena wowuma) **	30
Soy vermicelli	30
Mkaka ** (zilizonse zamafuta)	30
Turnip (yaiwisi)	30
Mabelo achikasu	30
Salsifi (woweta mbuzi, muzu wa oat)	30
Peyala (zipatso zatsopano)	30
Mkaka wamkaka (waiwisi)	30
Pearl barele (masamba owunda balere)	30
Ma apricot owuma (ma apricots owuma)	30
Chokoleti chakuda (> 70% cocoa)	25
Nandolo puree / phala (shuga wopanda)	25
Rabulosi (mabulosi atsopano)	25
Osasenda amondi puree / phala (shuga wopanda)	25
Hazelnuts, hazel	25
Hummus / hummus / khomus (appetizer yakumaso mwanjira yosakanikirana ndi kambuku ndi sesame puree ndi adyo ndi mafuta a azitona)	25
Cashew nati	25
Blueberries	25
Chigoba chonse cha hazelnut (chopanda shuga)	25
Ma lentulo obiriwira	25
Mtundu wakuda	25
Jamu	25
Chipatso cha mphesa (zipatso zatsopano)	25
Strawberry (Berry watsopano)	25
Dzungu Mbewu	25
Chitumbuwa chokoma	25
Red currant	25
Soya ufa	25
Nyemba za Mung / / Nyemba za Golide / Mungo Nyemba / Nyemba za Mung	25
Nyemba Flaskole	25
Balere wogulira (tirigu wosenda wa barele)	25
Youma nandolo	25
Zipatso za Goji (dereza wamba)	25
Ratatouille (mbale yophika ngati yaku France)	20
Madzi a mandimu (opanda shuga)	20
Cocoa Powder (Sewu laulele)	20
Biringanya	20
Soya yogati (popanda shuga ndi zina zowonjezera)	20
Bamboo (mphukira zazing'ono)	20
Kaloti (yaiwisi)	20
Chokoleti chakuda (> 85% Cocoa)	20
Phata pachimake	20
Artichoke	20
Acerola, Barbados Cherry	20
Soya zonona	20
Msuzi wa Soy / Tamari (Shuga & Utoto Waulere)	20
Montignac® Fructose	20
Ndimu	20
Jam (jamu) wopanda shuga, mtundu Montignac ®	20
Mafuta a almond	20
Hazelnut / Hazel Flour	20
Montignac® Low GI (Spaghetti) Pasitala	19
Montignac® Low GI Spaghetti	19
Chard, tsamba la beet	15
Lupine	15
Nthambi (tirigu, oat.)	15
Agave (manyuchi)	15
Asparagus	15
Nkhaka	15
Broccoli	15
Maolivi	15
Maamondi	15
Uta	15
Bowa	15
Soya (mbewu / mtedza)	15
Tofu (mankhwala a soya)	15
Ginger	15
Zambiri	15
Brussels imamera	15
Endive, munda chicory	15
Pesto (Sauce wa ku Italy)	15
Pine mtedza	15
Rhubarb	15
Fennel	15
Selari (amadyera ndi zimayambira)	15
Tsabola wofiyira / tsabola wofiyira	15
Pistachios	15
Tsabola wokoma wa ku Bulgaria	15
Sauerkraut / Shukrut	15
Malovu	15
Blackcurrant	15
Gherkin (nkhaka yaying'ono)	15
Carob Powder	15
Sipinachi	15
Squash	15
Leek	15
Walnut	15
Letesi wa masamba obiriwira (mitundu yosiyanasiyana)	15
Kabichi	15
Mapeyala, mtedza	15
Sorelo	15
Nyongolosi ya tirigu (unrown)	15
Matenda	15
Mbewu zophuka (tirigu, soya, ndi zina).	15
Kholifulawa	15
Mtengo (wogulitsa mafuta a soya)	15
Nandolo zazing'ono	15
Nandolo zazing'ono	15
Tirigu (mbewu zophukira)	15
Avocado	10
Crustaceans	5
Zitsamba ndi zonunkhira (parsley, basil, thyme, sinamoni, vanila, etc.)	5
Viniga	5
Mvinyo wa Basamu	5
Foie gras ***	0
Mowa	0
Nsomba (nsomba, nsomba, ndi zina). ***	0
Tchizi (mazarella, tchizi chatsopano, Cheddar.) **	0
Nyama (ng'ombe, nkhumba, nkhuku, etc.) ***	0
Vinyo (ofiira, oyera), champagne ***	0
Hamu, masoseji, osuta nyama ***	0
Zakudya Zam'madzi *** (oyster, shrimp, etc.)	0
Mayonesi wopanga tokha (mazira, mafuta, mpiru)	0
Goose mafuta, margarine, masamba mafuta ***	0
Mazira ***	0
Khofi, tiyi ***	0
Kirimu * /	0
Soy Sauce (Shuga Waulere)	0

Kodi zimakhudza bwanji thupi?

Phala wogwiritsa ntchito amangokhala kuchokera ku tirigu wa durum

Pasitala ali ndi izi:

15 g yofanana ndi mkate umodzi,
5 tbsp malonda akufanana ndi 100 Kcal,
onjezerani zoyambira za glucose mthupi ndi 1.8 mmol / L.

Akatswiri azakudya amasamalira pasitala (dzina lina ndi pasitala kapena spaghetti) mosamala, osalangiza kudya iwo zochuluka, chifukwa izi zingayambitse kunenepa kwambiri.

Kodi pasitala ndiwotheka ndi matenda ashuga?

Ngakhale izi sizikumveka mwachizolowezi, komabe, pasitala yokonzedwa molingana ndi malamulo onse ingakhale yothandiza mu shuga pakuwongolera thanzi.

Ndi za mtanda wa tirigu durum okha. Amadziwika kuti matenda ashuga amadalira insulin (mtundu 1) komanso osadalira insulini (mtundu 2).

Mtundu woyamba suletsa kugwiritsidwa ntchito kwa pasitala, ngati nthawi yomweyo kudya insulin kumawonedwa.

Mu matenda ashuga, kugwiritsa ntchito bwino pasitala ndikofunikira kwambiri. Chifukwa chake, ndi matenda amtundu 1 ndi mtundu wa 2, phala ili ndi phindu pamatumbo.

Kugwiritsa ntchito phala la matenda ashuga kuyenera kutsatira malamulo awa:

phatikizani ndi mavitamini ndi michere mineral,
onjezani zipatso ndi ndiwo zamasamba chakudya.

Anthu odwala matenda ashuga azikumbukira kuti zakudya zokhuthala ndi zakudya zopatsa thanzi ziyenera kudyedwa koyenera.

Ndi matenda amtundu wa 1 ndi mtundu wa 2, kuchuluka kwa pasitala kuyenera kuvomerezedwa ndi dokotala. Ngati zotsatirapo zoyipa zikuwoneka, mlingo woyenera umakhazikika (osinthidwa ndi masamba).

Pasitala yolimba imasonyezedwera mitundu yonse ya shuga, chifukwa imakhala ndi "glu" wodekha yemwe amakhala ndi shuga. Chidacho chimatha kutchedwa kuti chakudyacho, chifukwa wowuma mulimo momwe muliri wopanda mawonekedwe, koma mawonekedwe a kristalo.

Kodi mungasankhe bwanji?

Madera omwe tirigu wa durum amakula ndi ochepa m'dziko lathu. Mbewuyi imakolola bwino pokhapokha nyengo yanyengo, ndipo kukonzanso kwake kumakhala nthawi yambiri komanso kukwera ndalama zambiri.

Mayiko ambiri aku Europe aletsa kupanga mbewu za tirigu wofewa chifukwa alibe phindu lililonse muzakudya. Chifukwa chake, ndingaudya chiyani ndi shuga 2?

Kuti mudziwe mbewu yomwe imagwiritsidwa ntchito popanga pasitala, muyenera kudziwa zolemba zake (zojambulidwa papaketi):

kalasi A - kalasi yolimba,
kalasi B - tirigu wofewa (vitreous),
Kalasi B - ufa wophika.

Mukamasankha pasitala, samalani pazidziwitso zomwe zili pamaphukusi.

Pasitala weniweni wothandiza odwala matenda a shuga adzakhala ndi izi:

gulu "A",
"Gulu loyamba"
Durum (pasitala wogulitsa),
"Zopangidwa kuchokera ku tirigu wa durum"
ma phukusiwa ayenera kukhala owonekera pang'ono kuti chinthucho chikuwoneka komanso chokwanira kulemera ngakhale pang'ono.

Malonda sayenera kukhala ndi utoto kapena zowonjezera zonunkhira.

Ndikofunikira kuti odwala matenda ashuga onse adziwe GI ya zakudya zomwe amadya. Izi ziwathandiza kuti azitha kudya moyenera, ngakhale ali ndi matenda ovuta.

Migwirizano yamagwiritsidwe

Kukonzekera pasitala ndikosavuta - amakhala owiritsa m'madzi. Koma pano pali "zobisika" zake:

osamwa madzi amchere
osathira mafuta masamba,
osaphika.

Ndikuphika koyenera, phala limakhala lovuta pang'ono. Ndikofunika kudya chinthu chatsopano chokonzedwa, ndibwino kukana "zuro". Pasitala wophika wabwino kwambiri amadyedwa ndi masamba, ndipo amakana zina monga nsomba ndi nyama. Kugwiritsa ntchito pafupipafupi zinthu zomwe tafotokozazi ndizosafunanso. Nthawi yabwino pakati pakudya zotere ndi masiku awiri.

Nthawi ya tsiku logwiritsa ntchito pasitala ndilinso yofunika kwambiri.

Madokotala samalangiza kuti muzidya pasitala madzulo, chifukwa thupi "silidzawotcha" zopatsa mphamvu zomwe zalandilidwa musanagone.

Chifukwa chake, nthawi yabwino ikakhala kadzutsa kapena nkhomaliro. Zogulitsa kuchokera ku magawo olimba zimapangidwa mwanjira yapadera - mwa makina akanikizidwe a mtanda (plasticization).

Pasitala wabwino kwambiri samumwa.

Kodi kuphika?

Mbale zokhala ndi mipanda yolimba ndizabwino popanga pasitala.

Kwa 100 g yogulitsa, 1 lita imodzi yamadzi amatengedwa. Madzi akayamba kuwira, onjezerani pasitala.

Ndikofunikira kuwalimbikitsa ndikuwayesa nthawi zonse. Pamene pasitala yophika, madzi amatsitsidwa. Simuyenera kuwatsuka, kuti zinthu zonse zofunikira zisungidwe.

Macaroni ndi chinthu chofunikira kwambiri, ndikakonzekera bwino komanso kugwiritsa ntchito moyenera, mutha kuonda.

Zingati kudya?

Kuchulukitsa izi kumapangitsa kuti mankhwalawo akhale oopsa, ndipo kuchuluka kwa shuga m'magazi kumayamba kuchuluka.

Supuni zitatu zonse za pasitala, yophika yopanda mafuta ndi soseji, zofanana ndi 2 XE. Ndikosatheka kupitilira malire awa mu mtundu 1 wa shuga.

Ngati matendawa adalipira bwino pomwera insulin ndipo munthuyo ali ndi thanzi labwino, pasitala yophika bwino imatha kukhala chakudya chomwe amakonda.

Makanema okhudzana nawo

Chifukwa chake tidazindikira ngati ndizotheka kudya pasitala yokhala ndi matenda a shuga a 2 kapena ayi. Tikukupemphani kuti muzidziwitsa zolimbikitsa zokhudzana ndi kugwiritsa ntchito: