Glycemic index yamasamba - omwe zakudya ndizofunika kwambiri

Masamba a shuga ndiothandiza kwambiri. Muli zinthu zambiri zofunikira zokutsatira ndi fiber. Koma si onse omwe amadyedwa tsiku lililonse mopanda malire. Chifukwa chake, ndikofunikira kuganizira za glycemic index yamasamba pokonza zakudya zamasiku onse. Ndipo pomwepo shuga wanu wamagazi amakhala wabwinobwino.

Masamba amatha kugawidwa mumasamba okhala ndi index yotsika ya glycemic ndi GI yapamwamba. Masamba a GI otsika amaphatikiza masamba obiriwira, turnips, ndi zukini.

Zukini ndi zukini

Zogulitsazi zimakhala ndi mndandanda wa glycemic womwewo - 15, womwe umawerengedwa kuti ndi wotsika. Zukini imathandizanso pazakudya zake zochepa zama calorie - 25 kcal. Manambalawa amatanthauza zamasamba zatsopano. Mwachitsanzo, zukini wokazinga, ngati caviar kuchokera pachidachi, ali ndi mayunitsi 75. Zidzakhala zopindulitsa kwambiri kupesa kapena masamba osakhazikika (kachiwiri wopanda shuga). Ndizololedwa kuzigwiritsa ntchito kuphika masamba ophika, maphunziro oyamba.

Zothandiza pazogulitsa:

• kuchuluka kwa ascorbic acid kumabwezeretsa chitetezo cha mthupi, kulimbitsa mitsempha, kusintha magazi,
• retinol, yomwe ndi gawo la kapangidwe kameneka, imathandizira kugwira bwino ntchito kwa wopanga mawonedwe,
• pyridoxine ndi thiamine amatenga gawo lalikulu ndi zotumphukira zamanjenje,
• zinc zimalimbikitsa kusinthika msanga, mawonekedwe abwino pakhungu ndi zotumphukira zake,
• kashiamu amalimbitsa mkhalidwe wa minofu ndi mafupa,
• folic acid amathandizira kwamanjenje, imathandiza pakakhala nthawi yakhanda yachibadwa.

Mwanthawi yaiwisi komanso ya stewed, imakhala ndi index ya glycemic ya 75, yomwe ndiwambiri, koma mankhwalawo ali ndi zopatsa mphamvu zochepa. Asayansi atsimikizira kuti ngakhale GI ndiyokwera kwambiri kuposa zololeka, dzungu limalimbikitsa kusinthika kwa maselo a pancreatic, kukulitsa kuchuluka kwa maselo a beta a islets a Langerhans-Sobolev. Izi ndi zabwino zake kwa odwala matenda ashuga.

Kuphatikiza apo, kugwiritsa ntchito dzungu ndiko kupewa atherosulinosis ndi kuchepa magazi. Mtengo wobiriwira amatha kuchotsa madzi owonjezera m'thupi, kuchepetsa kutupa. Chakudyacho chimaphatikizapo zamkati, mbewu, msuzi, mafuta a dzungu.

Glycemic index (15) imatchukitsa monga gulu la masamba omwe amawonjezera shuga m'magazi. White kabichi ndi yoyenera kupukusa zam'mimba, chiwindi ndi ndulu matenda, komanso pochiza matenda a pakhungu ndi kutentha. Lili ndi mitundu yayikulu 3 yama amino acid omwe ndi ofunikira m'thupi la munthu (methionine, tryptophan, lysine). Kuphatikiza apo, kabichi imakhala ndi:

• retinol
• Mavitamini a gulu la B
• Vitamini K
• ascorbic acid
• potaziyamu
• phosphorous

Sauerkraut ndiyofunika chisamaliro chapadera. Ndikulimbikitsidwa kwa odwala matenda a shuga komanso anthu omwe ali ndi vuto lolemera. Panthawi yovunda, ma saccharides omwe amapanga zinthu amasinthidwa kukhala lactic acid. Ndizomwe zimakhazikitsa chimbudzi ndikubwezeretsa microflora, ndikuchotsa cholesterol ndi poizoni.

Chogulitsachi chimakhala ndi GI ya 10 ndi 18 kcal yokha pa g 100. Pulogalamu yamatomayi imakhala ndi mavitamini a B, ascorbic acid, calciferol, fiber Choline amadziwika kuti ndi asidi wofunika. Ndiye amene amachepetsa mapangidwe a lipids mu chiwindi, ndikuchotsa cholesterol yaulere yambiri, ndikulimbikitsa mapangidwe a hemoglobin.

Tomato ali ndi izi:

• Serotonin, yomwe ndi gawo lamapangidwewo, amasintha machitidwe ndi kusintha kwa malingaliro,
• lycopene ndi antioxidant wamphamvu,
• mankhwala osokoneza bongo ali ndi anti-kutupa,
• Kuchepetsa magazi, kuteteza magazi kuundana,
• zopindulitsa pa chiwindi.

Letesi

Mndandanda wa glycemic umatengera mtundu wa malonda (ofiira - 15, obiriwira komanso achikasu - 10). Mosasamala mtundu, malonda ake ndi malo osungirako mavitamini C, A, E, gulu B, komanso zinc, magnesium, phosphorous ndi potaziyamu.

Zopaka zimakhala ndi GI ya 35, ndipo ndikatentha, imakwera mpaka magawo 85. Zotsatira zabwino za malonda zidakalipo. Zakudya zamafuta, zomwe ndi fiber, zomwe zimakhala ndi kaloti, zimathandizira kugaya chakudya. Imachepetsa kuyamwa kwa mafuta m'magazi kuchokera m'matumbo, yomwe imakulolani kuti muzidya izi, zomwe zimakhala ndi index ya glycemic yayikulu.

Kaloti amatha kuwaza, kudyetsa, kuphika, kuwiritsa, kufinya madzi kuchokera pamenepo. Chinthu chachikulu sikuti kuwonjezera shuga pakuphika. Zinthu:

• Itha kugwiritsidwa ntchito mwamafuta kapena kuphatikiza ndi zinthu zina,
• kuzizira sikuwononga zopindulitsa,
• ndi matenda ashuga, ndikofunika kugwiritsa ntchito kaloti wowotchera mu mawonekedwe oyera kapena mawonekedwe a mbatata yosenda.

Mndandanda wa glycemic wa malonda ndi 15, zopatsa mphamvu - 20 kcal. Ziwerengero zotere zimagawika ngati chida chotsika cha GI, zomwe zikutanthauza kuti ndizovomerezeka pakugwiritsa ntchito tsiku ndi tsiku.

Radish ndi ndiwo zamasamba zoyambirira zomwe zimapezeka muzakudya kwakanthawi kochepa, ndikupatsa tomato ndi nkhaka. Radish ili ndi mtundu wake wokwanira fiber, magnesium, sodium, calcium, fluorine, salicylic acid, tocopherol, ndi mavitamini a B.

Kuphatikizikako kumakhala ndi mafuta a mpiru, omwe amakupatsani mwayi kusiyira mchere kuphika chifukwa chakumaso kwake. Ndi kumwa kwawo komwe kumawathandiza kupewa matenda a mtima, mitsempha yamagazi ndi impso.

GI ya masamba osaphika ndi 30, yophika mpaka magawo 64. Zomera zofiira ndizothandiza matenda angapo. Mapangidwe ake ali ndi zinthu zachilengedwe, mavitamini, CHIKWANGWANI, acid acid. CHIKWANGWANI kumawonjezera mphamvu ya matumbo, imagwiranso kugaya. Zovuta zimathandizira kubwezeretsa kagayidwe.

Pokhala ndi matenda a shuga komanso kuchepa thupi kwambiri, ndikofunikira kuwunika momwe mitsempha yamagazi imayendera ndi kayendedwe ka magazi, kuthamanga kwa magazi, kuchotsa cholesterol yowonjezereka m'thupi. Izi ndi zomwe zimathandizira kuti muzu wa beet.

Masamba osasangalatsa kwambiri omwe aperekedwa pamwambapa kwa odwala matenda ashuga komanso anthu omwe amakonda moyo wathanzi. Mndandanda wa mbatata wamatumbo sungatchulidwe kuti wotsika:

• waiwisi - 60,
• mbatata yophika - 65,
• anyezi wokazinga ndi achi french - 95,
• puree - 90,
• tchipisi mbatata - 85.

Zopatsa mphamvu za calorie za muzu wamafuta zimatanthauzanso njira yake yokonzekera: yaiwisi - 80 kcal, yophika - 82 kcal, yokazinga - 192 kcal, tchipisi - 292 kcal.

Zothandiza zamasamba:

• ili ndi gawo lonse la ma amino acid ofunikira m'thupi la munthu,
• ali ndi vuto lochita bwino (lolimbikitsidwa kwa matenda a impso, gout),
• Zogwiritsidwa ntchito ngati mankhwala ochizira matenda a pakhungu,
• madzi a mbatata ali ndi phindu pa boma la m'mimba, kumathandizira kuchiritsa zilonda.

Masamba ali ndi katundu wofanana ndi zipatsozo, amakhala ndi acid yotsika pophika. Gome la glycemic index ya masamba ophika komanso ophika odziwika, zakudya zawo zopatsa mphamvu, komanso zomwe amapezeka mumapuloteni, lipids ndi chakudya zimaperekedwa pansipa.

Kudziwitsa zizindikiro kumakupatsani mwayi kusintha zakudya, kuwonjezera kapena kuchepetsa kuchuluka kwa kugwiritsidwa ntchito kwa zinthu zina.

Mlozera wa Glycemic - ndi chiyani?

Zakudya zopatsa thanzi zimapangitsa kuti shuga azikula kwambiri. Mtengo womwe umafulumira kuthamanga kwa njirayi umatchedwa index ya glycemic ya chinthucho. Chizindikiro chachikulu cha glucose (chosonyeza, 100). Zogulitsa zomwe zili ndi GI pamwambapa 70 zimatanthauzidwa kuti glycemic yayikulu, GI yapakati pa 55 mpaka 69, ndi GI yotsika kuposa 55.

Chifukwa chiyani chizindikiro ichi ndi chofunikira tikamayang'anira kuwunika kwathu? Zakudya zomanga thupi ndi gwero lalikulu lamphamvu kwa thupi. Pogwiritsa ntchito mphamvu zilizonse, chakudya chamafuta chitha kusewera, njirayi imayikidwa mwachilengedwe. Ndizomveka kuti ndi kuchepa kwa kuchuluka kwa chakudya chamagulu, thupi limayamba kupeza mphamvu kuchokera ku mafuta ndi mapuloteni. Komabe, tikamadya chakudya chokhala ndi GI yayikulu, zakudya zamagulu ake zimapangika pakulumphira m'magazi, ndipo zotsatira zotsatirazi zathupi zimachitika:

1. Kwambiri insulin kupanga.
2. Insulin yowonjezera imayikidwa mu mawonekedwe a minofu ya adipose.
3. Mofulumira amabwera kumverera kwa njala, limodzi ndi kulakalaka maswiti.
4. Kugwiritsidwanso ntchito kwa mankhwala apamwamba a GI.

Zakudya zopangidwa ndi zakudya zokhala ndi GI yotsika komanso yapakatikati zimathandiza kupewa kuthamanga kwa shuga m'magazi, kuwonjezera nthawi yodzaza komanso kuti muchepetse kudya kwambiri. Potere, mafuta ochulukirapo sadzaikidwa, chifukwa adzakhala ndi nthawi yogwiritsidwa ntchito ndi thupi.

GI Zogulitsa Zapamwamba

Kuwerenga magome osiyanasiyana a glycemic indices, mutha kulabadira kuti zomwezo zomwezo zingakhale ndi GI yosiyana. Izi ndichifukwa choti chizindikirocho chimatengera zinthu zingapo: kaya pali fiber kapena ayi, momwe malonda amapangidwira, ngakhale ataphatikizidwa ndi mapuloteni komanso mafuta. Ndikulimbikitsidwa kuti muzikonda zakudya zokhala ndi fiber zambiri ndikuzidya zosaphika, zophika kapena zopatsa mphamvu.

Katundu Wotsika wa GI

Zakudya zomanga thupi zopezeka m'zakudya zokhala ndi index yotsika ya glycemic nthawi zambiri zimadziwika kuti zimachedwa kapena zovuta. Amamizidwa pang'onopang'ono ndi thupi, ndikutulutsa mphamvu pang'onopang'ono kwa maola angapo. Izi ndi monga:

• mitundu yazonenepa zilizonse, letesi, zokometsera,
• masamba atsopano ndi zipatso (kupatula chikasu), mtedza, azitona, nyemba,
• zinthu zamkaka zamafuta ochepa, tchizi zolimba, tofu,
• timadziti tofinyira kumene, timaphukusi topanda shuga,
• nkhuku yankhono, ng'ombe, nsomba, nsomba zam'madzi, ndodo za crab,
• durum tirigu pasitala, mkate wathunthu wa tirigu, mpunga wa basmati, Zakudyazi zapapo.
• vinyo wowuma, chokoleti chamdima.

Othandizira azakudya amalimbikitsa kudya zakudya zokhala ndi index yotsika ya glycemic ngati mukufuna kuchepetsa thupi. Zakudya izi zimayenera kutsatiridwa ndi omwe amakhala moyo wongokhala, wodwala matenda a shuga 2 kapena matenda ena akulu.

Zinthu Zapakatikati GI

Monga index ya glycemic yotsika, pafupifupi GI imakupatsani mwayi wokhala ndi nkhawa, popewa kuwononga chakudya chochepa kwambiri:

• nyama yokazinga ndi nsomba (schnitzels, meatballs, ng'ombe stroganoff, etc.),
• mazira ndi mbale kuchokera kwa iwo (mazira okazinga, ma omelet, maassassile),
• mbale za ufa (zikondamoyo, zikondamoyo, zopindika, zotayira),
• pasitala, mpunga wa bulauni, mkate wa bulauni, oatmeal,
• masamba ophika (ophatikiza, owiritsa), sopo wamasamba
• zipatso zachikasu zatsopano (malalanje, mango, ma Persimmons, zinanazi) ndi timadziti tawo,
• tiyi wakuda, khofi wopanda shuga, cocoa

Zinthu Zapamwamba za GI

Kudya zakudya zokhala ndi chisonyezo chachikulu cha glycemic, timakhala ndi chiopsezo chogwera mozungulira, pomwe chakudya chilichonse chimayambitsa, m'malo mokhumudwa, kumverera kwanjala kwambiri. Zikatero, kufooka kumachitika mthupi, ndipo mawonekedwe a thupi amasintha mofulumira kuti akhale oyipa.

Ndikofunikira kuchepetsa kapena kuchotsa kwathunthu zinthu zotere muzakudya:

• makeke okoma, mchere, kupanikizana, mkaka ndi chokoleti yoyera,
• nyama yofewa ya tirigu, semolina, abale, mpunga woyera, mkate woyera,
• shuga wabwino (oyera ndi bulauni), shuga,
• mbatata zokazinga, mbatata zamasamba, zomangira nyama ndi mbatata zosenda,
• dzungu, chivwende, masiku, nthochi,
• mowa, mowa wamphamvu, vinyo wotsekemera, zakumwa zoledzeretsa ndi zakumwa zina zamkaka zapamwamba za shuga,
• zipatso zamzitini, zakumwa zamzitini, zakumwa za shuga.

Mlozera wa glycemic wokhudza kuwonda: muyenera kuganizira chiyani?

Ndikulakwitsa kuganiza kuti kuti muchepetse thupi muyenera kusankha zakudya zama GI ochepa, ndikungotaya zakudya zina zakudya. Gome lathunthu lazinthu limawonetsera osati phindu la GI, komanso chizindikiro china - glycemic katundu (GI). Ndi zofanana ndi GI, koma zimaganizira kukula kwa gawo. Chifukwa chake, nthawi zina mungalole kudya zakudya zamagetsi apamwamba, koma kuchepetsa kukula kwake kuti chisonyezo cha GN chisadutse momwe mumafunikira. Kulemba maakaunti pazazidziwitso zonsezi kumapangitsa kuti zakudya zizikhala zosiyanasiyana.

Mapulogalamu azakudya zopatsa thanzi, zochokera ku account ya GI ndi GN, agwiritsidwa ntchito ndi akatswiri odziwika kwambiri azakudya, mwachitsanzo, dokotala waku France Michel Montignac. Kuti muchepetse kunenepa, muyenera kupanga zakudya m'njira yochepetsera kudya kwa thupi, ndiye kuti thupi limayamba kugwiritsa ntchito mafuta osungidwa ngati gwero lamphamvu.

Pafupifupi zakudya zatsiku ndi tsiku zokhala ndi zakudya zochepa za GI zitha kuwoneka motere:

• Chakudya cham'mawa - zipatso (imitsani matumbo)
• Chakudya cham'mawa chachiwiri - buledi wa tirigu, mkaka, gawo la oatmeal
• Chakudya chamadzulo - saladi wamafuta, nsomba zophika
• Zakudya zopanda pake - kapu ya kefir kapena mafuta ochepa, yogati yopanda mafuta
• Chakudya chamadzulo - msuzi wamasamba kapena saladi, nyama yokazinga

Pokonzekera menyu amaloledwa kugwiritsa ntchito malonda aliwonse okhala ndi index yotsika ya glycemic. Zogulitsa zomwe zili ndi GI yayitali ndizoletsedwa, ndi sing'anga GI - tikulimbikitsidwa kuyambitsa pambuyo poti kulemera kumene mukufuna kwachitika. Mndandanda wathunthu wazogulitsa ukhoza kupezekanso pamndandanda watsatanetsatane.

Takonzanso zakudya zomwe mungadye panthawi yachakudya chofunikira:

• M Mafuta. Mankhwala amapanga ma sing'anga ma triglycerides omwe amapezeka mu mafuta a kokonati. Mafuta ndi gwero labwino kwambiri lamphamvu.
• Shuga wa zipatso za nandolo wopanda msuzi. Ichi ndi chitsime chotsika mtengo chamafuta, chovomerezeka ndi kudya kwamphamvu. Ndikofunikira kusankha chinthu chokhala ndi index yotsika ya glycemic.
• Mafuta a almond. Chofunika mmalo mwa ufa wa tirigu, womwe umapangitsa kuphika bwino. Komanso, ufa umapangidwa kuchokera ku mtedza, omwe amachokera ku protein yambiri.
• Coconut Flour Ndi gwero lotsika la carbohydrate. Flour angagwiritsidwe ntchito kuphika keto.
• Stevia. Wotapira wabwino kwambiri wokhala ndi chakudya chochepa komanso wopeza mwachilengedwe pamasamba a chomera cha stevia. Wopatsa mphamvu wamafuta ndi calorie.

Masamba Ochepera a Glycemic Index

Ndikufuna kuzindikira kuti tebulo lilinso ndi zophikira zamasamba ophika. Ndikhulupirira kuti muwona kukhala kosavuta kugwiritsa ntchito gome ngati ili.

Mndandanda wa glycemic wamasamba wokonzedwa pafupifupi nthawi zonse umakhala wokwera kuposa zakudya zomwezi mumawonekedwe awo.

Mkulu masamba a glycemic a masamba

Masamba apamwamba a GI amaphatikiza mbatata, beets, maungu, ndi masamba ena omwe amakhala ndi shuga komanso wowuma kwambiri.

Ndikufuna kuti chidwi chanu chikhale chakuti simuyenera kupatula masamba omwe ali ndi mndandanda wokwanira kuchokera muzakudya.Muyenera kungoyang'anitsitsa kuchuluka kwake muzakudya za anthu odwala matenda ashuga. Mbatata zomwezi, makamaka zazing'ono, ndizothandiza kwambiri ndipo zimakhala ndi zotsatira zabwino zathanzi. Ndipo aliyense wa endocrinologist angakuuzeni kuti ma PC awiri awiri atatu pa chakudya amatha, ngati ayi katatu patsiku.

Yesani kuphika zakudya zosiyanasiyana, kusinthanitsa zinthu. Komanso, mukaganiza zodya china chopanda thanzi kwambiri, chitani m'mawa. Zimatsimikiziridwa mwasayansi kuti chakudya cham'mawa m'mawa onse chimagwira ntchito zolimbitsa thupi, maselo am'magazi amawona glucose bwino.

GI ndi chiyani?

Mlingo wa mayamwidwe wa chakudya chamafuta ndi kuchuluka kwa shuga m'magazi umatchedwa index ya glycemic.

Chizindikiro ichi chimayesedwa pamlingo kuchokera 0 mpaka 100, pomwe 100 ndiye GI chizindikiro cha shuga woyengedwa. Zakudya za Polyglycemic zimakhala ndi fiber yambiri, thupi limafunikira nthawi kuti lizigaye, ndipo shuga limayamba kuwonjezeka. Zogulitsa zomwe zimakhala ndi chiwopsezo chachikulu zimatengedwa mwachangu, zomwe zimapangitsa kuwonjezeka kwa shuga m'magazi. Kugwiritsa ntchito nthawi zonse zinthu zotere ndi chifukwa:

• kagayidwe kachakudya matenda
• njala yosalekeza
• kuchuluka kwa thupi ndi kunenepa kwambiri.

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Zimatengera chiyani?

Mlingo wa GI umatengera zinthu zinayi:

• chakudya
• kuchuluka kwamafuta
• kuchuluka kwa mapuloteni
• njira yochizira kutentha.

Piramidi ya chakudya imawonetsa kuti chakudyacho chikuyenera kuphatikiza chakudya chopatsa mphamvu 50-60%. Pali mitundu itatu ya chakudya:

Kugawika kwa chakudya chamagulu m'magulu molingana ndi kuchuluka kwa kugunda kwa thupi.

1. Zosavuta. Kugayidwa ndi kuthamanga, nthawi yomweyo onjezerani glucometer. Izi zimaphatikizapo sucrose, fructose, lactose. Ali ndi GI yayikulu, zakudya zotere ndizabwino kudya pang'ono pokhapokha mutachita masewera olimbitsa thupi, kuti mubwezeretsenso ntchito zamaganizo.
2. Zovuta. Amamezedwa pang'onopang'ono, chifukwa choti glucose m'magazi amakula bwino. Muli mbewu monga chimanga, mkate wa rye, zipatso zambiri ndi zipatso.
3. Zosangalatsa. Muli masamba atsopano ndi zipatso. Thupi silitenga chakudya choterocho.

Mapuloteni opanga mapuloteni omwe amapangidwa ndi chakudya ndi mapuloteni amachepetsa kuwonongeka kwa chakudya, mafuta osungunuka amalepheretsa ma hydrolysis a chakudya. Mukamalimbikira mankhwala otentha, ndiye kuti mankhwalawa amakwera kwambiri. Kuyika mosaphika kumakhala kopindulitsa kwambiri kuposa phala lophika la shuga. GI yophika kaloti - 85, watsopano - 35. Ichi ndi chifukwa chosavuta kugawa m'matumbo a chakudya chokonzedwa.

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Mu mbatata

Glycemic index ya mbatata ndi yokwera mosasamala kanthu ndi chithandizo cha kutentha:

• mbatata yokazinga - 95,
• yophika - 70,
• mbatata zosenda - 90,
• tchipisi mbatata - 85,
• mbatata ya jekete - 65.

Vinaigrette ndichakudya chabwino kwambiri kwa odwala kuposa tubers wamba.

Odwala odziwa bwino amadziwa kuti kuti muchepetse kuchuluka kwake, ndikofunikira kuphika mbewu yonse: motere maunyolo samawonongeka. Ndi njira iyi yophikira, GI imachepetsedwa ndi magawo a 10-15. Ndikofunikanso kuganizira za calorie pazomwe zatha: mbatata yophika - 82 kcal, mwatsopano - 79 kcal, yokazinga - 193 kcal, tchipisi - 280 kcal pa magalamu 100 aliwonse. Mu matenda a shuga, ndikofunikira kuchepetsa kuchuluka kwa mbatata, ndipo ndibwino kuti muzigwiritsa ntchito limodzi ndi masamba ena, mwachitsanzo, mu vinaigrette.

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Cucumber Index

Mango a nkhaka ndi prophylactic motsutsana ndi matenda otsatirawa:

• matenda oopsa
• onenepa kwambiri
• chifuwa chachikulu
• matenda a chingamu.

Mbewu za nkhaka zimachepetsa cholesterol yoyipa, imakhala yofatsa, yokhala ndi Ca, Mn, Se, Ag, Fe. Izi zamasamba zimakwanira komanso kuzimitsa ludzu, motero ndizofunikira masiku otentha a chilimwe. Nkhaka imakhala ndi GI yotsika - 10 magawo, koma paz matenda zina masamba awa ayenera kusiya:

• mitengo
• chiwindi
• cholecystitis
• matenda a impso
• zilonda zam'mimba komanso zilonda zam'mimba.

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Glycemic index ya kabichi

Msuzi umathandizira kuchepetsa kulemera kwa anthu omwe ali ndi magazi ochulukirapo.

GI kabichi ndi ofanana 15 mayunitsi. Chodabwitsa cha masamba awa ndikusunga mulingo wa GI, ngakhale njira yokonzekera. Kabichi yoyera imakhala ndi utsi, mavitamini C, B, K, P, E, U. Kabichi yokhala ndi shuga ndiwokhutiritsa kwambiri, amathandiza kuthana ndi kunenepa kwambiri, amagwiritsidwa ntchito kupewa matenda am'mimba komanso chiwindi.

Ndi kuchulukitsa matenda a m'mimba thirakiti, kapamba kapena cholecystitis, kabichi samachotsedwa mu zakudya.

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Dzungu ndi shuga

Dzungu lili:

• macronutrients: Fe, Mg, Ca, K,
• Mavitamini: A, C, D, E, F, PP.

Malinga ndi tebulo la glycemic indices, kuchuluka kwa dzungu ndi magawo 75, madzi a dzungu - 70. Dzungu lamadzimu limalimbitsa chitetezo cha mthupi, limakhala ndi mankhwala ofewetsa tulo, limathandiza poizoni. Zakudya zokhala ndi dzungu ndizophatikizika mwa anthu omwe amachepetsa acidity ya madzi am'mimba, ali ndi chizolowezi chamatumbo, kukondwerera ndi kufalikira.

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Matenda A shuga

• imathandizira maphunziro a ischemia, gout, rheumatism,
• ndi kupewa matenda a mtima ndi sitiroko,
• amathandizanso matenda kagayidwe.

Radish ndi wolemera mu insulin zachilengedwe, zomwe zimathandiza kukonza mkhalidwe wa wodwalayo.

Mndandanda wa glycemic wa radish ndi magawo 15. Chuma chofunikira kwambiri cha ndiwo zamasamba ndizopezeka ndi insulin yachilengedwe, izi zimachepetsa katundu pa zikondamoyo, zomwe ndizofunikira kwambiri ndi shuga wambiri. Kuphatikiza apo, chifukwa cha anthocyanin, radish ndi prophylactic yamphamvu yolimbana ndi khansa. Contraindication kuti agwiritse ntchito:

• matenda opatsirana am'mimba,
• kagayidwe kachakudya
• matenda a chiwindi ndi impso,
• matenda a chithokomiro.

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Beetroot ndi shuga

Zopatsa mphamvu za calorie yaiwisi ndi 40 kcal. Masamba ndi othandiza kuperewera kwa vitamini ndi kuchepa kwa magazi, matenda oopsa, matenda amkamwa, atherosclerosis ndi slagging a thupi. CHIKWANGWANI ndi ma organic acid zimathandizira matumbo kugwira ntchito ndikuthandizira kudzimbidwa. Ndi matenda ashuga, nthawi zambiri amapanga saladi wathanzi ndikuphika beetroots. Siziwonjezeredwa chakudya ndi miyala ya impso, chifukwa beets imakulitsa matendawa. Mndandanda wa glycemic wa beets ndi magawo 30.

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Gi zukini

Zukini otsika kalori - 25 kcal, index wa glycemic - 15 mayunitsi. Zukini zimakhala ndi mayunitsi 75 pambuyo pokazinga GI, choncho ndikofunikira kunyamula, kuwayika kapena kuzigwiritsa ntchito zucchini caviar. Zothandiza zukini:

• Vitamini C imalimbitsa makhoma amitsempha yamagazi, imasinthasintha kayendedwe ka magazi ndikulimbitsa chitetezo chamthupi,
• folic acid imasintha khungu lamanjenje,
• retinol bwino ziwalo zamasomphenya,
• calcium imalimbitsa mafupa
• thiamine ndi pyridoxine kukhazikika kwamanjenje,
• zinc zimathandizira njira zosinthira khungu.

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Gi kaloti

Mndandanda wa glycemic wa kaloti ndi 35. Ndiwosaphika. Kaloti wowiritsa amakhala ndi mayunitsi 85. Kaloti ali:

Zomera zomwe zili ndi zinthu zambiri zothandiza.

• Mineral: K, P, Mg, Co, Cu, I, Zn, Cr, Ni, F,
• mavitamini: K, E, C, PP, B.

Zopindulitsa zamtengowu zimathandizira kukonza thupi. Anthu odwala matenda ashuga nthawi zambiri amayenera kuchiza matenda oyanjana, ndipo zopindulitsa zomwe zimabwera kuchokera kuzinthu ndizofunikira kwambiri. Ubwino wa kaloti:

• imalimbitsa retina
• bwino chiseyeye
• imathandizira pa matenda a chiwindi, kuchepa magazi,
• amalimbitsa makoma amitsempha yamagazi,
• amathandizira matenda a impso.

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Phwetekere ndi matenda ashuga

Madzi a phwetekere amaloledwa kuti azigwiritsidwa ntchito polemba anthu omwe ali ndi shuga yambiri.

Tomato amapikisana ndi zipatso zamtundu wa zipatso zomwe zili mu ascorbic acid., Okhala ndi anthocyanins, amalimbitsa chitetezo chokwanira, imathandizira kuchiritsa mabala ndi mabala. Madzi a phwetekere amakhala athanzi komanso opatsa thanzi; mu shuga amatha kumwa chaka chonse. Zothandiza zimatha phwetekere:

• konzani kapangidwe ka madzi am'mimba,
• limbitsa dongosolo lamanjenje
• ndi prophylactic motsutsana ndi khansa ndi mafupa,
• kusintha khungu.

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Zakudya zina zamasamba

Sikuti nthawi zonse anthu amakonda masamba, kuyesera kugwiritsa ntchito zipatso zomwe zili ndi GI yochepa m'zakudya zawo. Zilinso zothandiza, koma chifukwa cha shuga womwe uli, tikulimbikitsidwa kuti muchepetse zipatso masana. Munthawi imeneyi, ndibwino kusinthitsa mandarin ndi kaloti watsopano kapena masamba ochepa a kabichi wobiriwira. Madokotala amalimbikitsa kuti azikhala ndi tebulo lowoneka bwino ndi GI yazakudya zomwe zimagwiritsidwa ntchito masiku onse. Izi zikuthandizira kupewa zolakwika pakukonzekera kudya. Gome likuwonetsa GI ya masamba omwe amadya kwambiri.

GI LevelZamasambaChizindikiro, unit OtsikaNyemba zophika40 Biringanya wa Biringanya Nandolo zobiriwira zobiriwira Kaloti35 Garlic30 Kubwereketsa mphodza25 Mbatata yabwino18 Sipinachi, Cauliflower, Asparagus15 Kabichi yofinya Zukini Broccoli Selari Avocado19 Tomato, anyezi12 Tsabola18 Biringanya22 YapakatikatiChimanga chophika70 Zucchini wolimba64 Beets yophika Mbatata zotentheka65 PamwambaMbatata yophika70 Dzungu Yophika74 Mbatata zokazinga90