Katundu wa glycemic

Ambiri ochepetsa thupi adazindikira kuti, ngakhale kuyesayesa konse komanso zakudya zoyenera, sizigwira ntchito kuti muchepetse thupi, ndipo nthawi zina zimakulabe. Kodi vuto ndi chiyani? M'nkhani ya lero tikambirana za malingaliro monga glycemic index ndi glycemic katundu, zomwe ndizofunikira kwambiri pakuchepetsa thupi.

Ichi ndi chiyani

Glycemic index (GI) ndi chisonyezero cha kukopa kwa chakudya pamlingo wa shuga m'magazi a anthu.

Glycemic katundu (GN) ndi gawo lazakudya zomwe zimayesa kuchuluka kwa chakudya chamagulu a shuga m'magazi.

Tsopano fotokozani m'mawu osavuta. Chochita chilichonse chimakhala ndi kuchuluka kwa macrocell ambiri: mapuloteni, mafuta ndi chakudya. Omalizawa ali ndi katundu wothandiza - kutembenukira ku glucose, yemwe amadyetsa thupi ndi ubongo wathu masana. GI ikuwonetsa kuchuluka kwa chakudya chamafuta kwambiri, ndi GN - ndi chakudya chovomerezeka bwanji kudya, kuti musakumane ndi kuthamanga kwa glucose. Zambiri manambala - zowopsa zomwe zimapangidwira zimakhala zokhudzana ndi kuchepa thupi komanso thanzi la munthu.

Tebulo Nambala 1 Makhalidwe Abwino

Ndi munjira izi momwe malingaliro amangu othamanga komanso othamanga amakhudzidwa. Zakudya zomwe zimalowa pang'onopang'ono m'thupi sizimathandizira kagayidwe ndipo sizimapangitsa kuti magazi asinthe - amakhala ndi mafuta ochulukirapo, ndipo amakonda kwambiri ambiri a ife.

Kusanja moyenera kwamapuloteni, mafuta ndi chakudya ndi njira yofunikira kwambiri yogwirizanirana

Kodi zingatheke bwanji?

Poganizira izi magawo a chakudya, titha kumvetsetsa:

1. Kodi ndi chakudya chamtundu wanji kapena chakudyachi? M'mawa, thupi limasowa mphamvu, chakudya cham'mawa ndichofunikira kwambiri. Makamaka, imakhala ndi chakudya chochuluka pang'onopang'ono, zomwe zimatanthawuza zakudya zomwe zili ndi index yotsika ya glycemic. Pakudya kwa nkhomaliro ndi chakudya chamadzulo, mfundo zina zimagwira, zomwe timalemba mwachidule mu tebulo mwachidule.

1. Kuchokera pagome pamwambapa tikuwona kuti zinthu zomwe zili ndi katundu wambiri wa glycemic sizikulimbikitsidwa kuti zigwiritsidwe. Pankhani yazakudya, amachepetsa kuwonda, chifukwa chake sayenera kupatsidwa zakudya.
2. Kwambiri GI ya zosakaniza, mwachangu mudzafunanso kudya, ngakhale zili ndi calorie zambiri zam'mbale. Pamalo otsika a index, mupitilira nthawi yayitali, koma kukula kwa gawo kumachulukako pang'ono.

Chifukwa chiyani zakudya zama-high-GI zimakhala zovulaza?

Woyimira wakhama - mbatata, sizili zovulaza, monga zinthu zina zomwe zimakhala ndi mafuta osavuta. Kugwiritsa ntchito kwawo pafupipafupi komanso kosasamala kumakhala kovulaza.

Palibe chabwino kuposa kudya nthochi yonse mutatha kuphunzitsidwa kulemera. Thupi limafunikanso kuyambiranso mwachangu, momwe zinthuzi zomwe zimapezeka m'mawuwo zimatha kupirira. Koma palibe chifukwa chowadyera chakudya cham'mawa kapena nkhomaliro. Zomwe mukukwaniritsa ndikumangodya zakudya zamafuta pomwe mapuloteni ndi mafuta zimabwezeretsa mafuta anu osungika ndikuwonjezera m'chiuno.

Zikhalanso zovulaza mukakhala moyo wongokhala, pomwe kukhathamiritsa kulikonse kwa metabolism kudzatsogolera kusungidwe kwamafuta "tsiku lamvula." Dzino lokoma - ndi nthawi yolingalira za chikhalidwe chanu ndikuphunzira momwe mungachotsere zikhumbo za maswiti.

Dzisungireni nsonga pazakudya zoyenera

Mathebulo a Glycemic Index

Kuti tidziwe kuchuluka kwa zinthu za GI (nyama, zipatso, chimanga, ndiwo zamasamba, etc.) ndizotheka pokhapokha ngati tikufuna, ndiye tayesa kupeza matebulo athunthu momwe mungadziwire izi. Mutha kugwiritsa ntchito kusaka pagomekomanso sintha zosankha m'makola mwa nzeru zake.

Momwe mungawerengere katundu wa glycemic

Kuwerengera kuchuluka kwa glycemic, kuchuluka kwa chakudya mumagulidwe, kukula kwa gawo, ndi GI kumagwiritsidwa ntchito. Mwachitsanzo, titenge apulo - glycemic index yake ndi 38, magalamu 100 ali ndi magalamu 13 a chakudya. Pano, katundu wa glycemic kuchokera mukutenga magalamu 100 awerengedwa monga:

Katundu pa mwachitsanzo magalamu 250 adzakhala 5 * 2.5 = 12.5 GN

Mlingo watsiku ndi tsiku wa katundu wa glycemic

Zomwe zimachitika tsiku lililonse za glycemic katundu ndizokwanira munthu wathanzi, kwa iwo omwe amadya pafupifupi 33 GN. Mukamawerengera tsiku lililonse, kuchuluka kwa zinthu zonse zomwe zimadya komanso kuchuluka kwake zimafotokozedwa.

Monga mlozera, malonda amagawidwa m'mitundu ya katundu wa glycemic kuchokera 100 gramu:

Muyezo wa GN muzakudya za tsiku ndi tsiku ndi zana, kupatuka kwazomwe zimawonedwa kukhala 20, ndiye kuti: katundu wochepa wa glycemic wokhala ndi kuchuluka kwa 80 GN komanso okwera ku 120 GN,

Zoyenera kugwiritsa: index ya glycemic kapena katundu?

Inde, katundu ndi wosavuta komanso wosavuta kugwiritsa ntchito. Koma nthawi zina, sichizindikiro komanso chothandiza kuposa cholozera, makamaka kwa anthu omwe ali ndi matenda ashuga. Chowonadi ndi chakuti chakudya chokhazikitsidwa ndi katundu wocheperako wa glycemic amatha kutchedwa osakanikirana - mbali imodzi imadzaza mafuta ochulukitsa (kapena nyama momwe GN ili pafupi ndi 0), komanso gawo la chakudya chofulumira. Zogawa za tsiku ndi tsiku zimasinthidwa - ndizokhala ndi mitengo yayikulu kwambiri. Kwa odwala matenda ashuga komanso kuwonda, muyenera kugwiritsa ntchito mndandanda wazonse wa glycemic ndi katundu. Pankhaniyi, mutha kuwongolera moyenera shuga ndi magazi okwanira ofunikira m'thupi.

Kodi njira zosinthana zimachitika bwanji?

Kuti mumvetse zomwe zikuchitika, muyenera kuyamba ndi anatomy sukulu yakutali. Chimodzi mwa mahomoni ofunikira kwambiri mu kagayidwe kachakudya ndi insulin.

Amasungidwa ndi kapamba pomwe magazi a shuga amatuluka. Insulin imakhala ngati yowongolera kagayidwe ndi glucose yofunikira pakupanga zamachilengedwe, mafuta ndi mapuloteni.

Mahoroniwo amatsitsa kuchuluka kwa glucose m'magazi, ndikuperekanso ndikuwathandizira kulowa minofu ndi mafuta, motero, insulini m'magazi itakhala yotsika, munthu amamva pomwepo. Izi zimagwira ntchito molingana ndi mfundo iyi:

1. Kudya kwa carbohydrate kumawonjezera kuchuluka kwa insulin ndikuchepetsa glucagon ya mahomoni, omwe amapangidwa ndi kapamba.
2. Glucagon amalimbikitsa kusinthika komwe kumachitika pachiwindi, pomwe glycogen imakhala glucose.
3. Mokulirapo kuchuluka kwa shuga m'magazi, insulin yochulukirapo imalowa m'magazi, zomwe zimawonjezera chiopsezo cha shuga chonyamulidwa ndi insulin kupita minofu ya adipose.
4. Chifukwa chake, ndikofunikira kuwonetsetsa kuti kuchuluka kwa glucose ndikwabwino ndipo sikuwonjezeka.

Zambiri

Glycemic index imalekanitsa chakudya, kutengera momwe amachulukitsira kuchuluka kwa shuga kwa mayendedwe a anthu. Kwambiri mndandanda wa glycemic, kumalumpha msanga mu kuchuluka kwa mayendedwe a mitochondria kumachitika. Mndandanda wamtundu wa glycemic umatenga 0-100 mfundo (0 sizikhudza kuchuluka kwa shuga yamagalimoto mitochondria, 100 omwe ali ambiri).

Komabe, index ya glycemic sichitiuza chithunzi chonse. Ngati chakudyacho chili ndi chakudya chochuluka, chimaperekanso kuchuluka kwa shuga m'matigondria, ngakhale atakhala ndi mitengo yotsika ya glycemic. Apa ndipamene katundu wa glycemic akuwonekera. Gl imaganizira kuchuluka ndi kuchuluka kwa chakudya cha glycemic index kuti apereke chithunzithunzi chokwanira chokhudzana ndi mayendedwe a mitochondria pa machulukitsidwe a shuga.

Kodi izi zikutanthauza chiyani m'mawu osavuta? M'malo mwake, kuchuluka kwa glycemic ndi gawo la kuchuluka kwa chakudya chopanda mphamvu m'magazi ofananira ndi index ya glycemic. Ndipo, ngati tiziwona kuchokera pamawonekedwe enieni, ndiye kuti glycemic katundu osati mndandanda wa glycemic ndiomwe imatsimikiza kuti shuga yomwe ingapezeke m'zinthuzo idzagayidwa mu glycogen, ngakhale igwiritsidwe ntchito ngati mphamvu yangwiro, kapena kusinthidwa kukhala ma molekyulu a minofu ya adipose.

Chochititsa chidwi: mosiyana ndi index ya glycemic, kuchuluka kwa glycemic kutengera sikumatengera njira yophika, chifukwa pafupifupi nthawi zonse kuchuluka kwa chakudya, ngakhale kusintha kwa zopatsa mphamvu, kumakhala kosasinthika.

Zimagwira bwanji?

Kwambiri kuchuluka kwa glycemic kwatsiku lililonse, insulin yambiri imakhala yotulutsidwa chifukwa cha izi. Imagwira ntchito motere:

• Insulin imamasulidwa poyankha zakudya zamagulu m'zakudya.
• Makamaka, insulin yambiri imatulutsidwa msanga kuti ipangitse michere yambiri ya glycemic.
• Insulin imasinthira glucose m'maselo a mafuta, omwe amawotcha ngati mafuta.
• Alph-glycerin phosphate imapezeka kuchokera ku glucose ikawotchedwa kuti mafuta.
• Glycerin (kuchokera ku alpha-glycerol phosphate) amamanga mafuta acid ndikuwasunga m'maselo amafuta monga triglycerides, kutanthauza kuti mumayamba kunenepa.
• Kuphatikiza apo, shuga, yemwe sagwiritsidwa ntchito ndi mphamvu, amasinthidwa ndi chiwindi ndikusungidwa ngati triglycerides mu minofu ya adipose (kachiwiri, mumakhala wonenepa).

Chifukwa chake, ngati tingathe kudya zakudya zamafuta zomwe zimaphwanya pang'onopang'ono ndikupereka insulini pang'onopang'ono, titha kuwonjezera kuchuluka kwa minofu, kuchepetsa kuchuluka kwa mafuta.

Katundu wa glycemic pamasewera

Kodi chidziwitso ichi chingagwiritsidwe ntchito bwanji mu masewera, mwachitsanzo, pamtanda? Poyang'ana koyamba, kuchuluka kwa glycemic kwenikweni sikukhudza kupindula ndi masewera mwanjira iliyonse ndipo sikusintha dongosolo la zakudya mwanjira iliyonse. Imafupikitsa mndandanda wazomwe mungadye kuti muchepetse kunenepa, kapenanso mtundu wamatumbo olemekezeka kwambiri kwa othamanga. Koma kwenikweni, zonse ndizovuta kwambiri.

Chifukwa, mwachitsanzo, kutenga mtundu wa class ndi kutsekedwa kwa zenera la chakudya. Kuti titseke zenera la carbohydrate, zinthu zambiri zomwe zimakhala ndi index yayikulu ya glycemic komanso katundu wochepa wa glycemic amagwiritsidwa ntchito kale. Izi zikuphatikiza:

• Mapuloteni osakanizidwa ndi madzi.
• Gain pamadzi.
• Madzi.
• Nthochi
• Zipatso zina.

Koma sichoncho? Ngakhale chiwopsezo chachikulu cha glycemic, m'mimba mumatha nthawi yambiri kugaya zakudya zazikulu. Ndipo, chifukwa chake, njira yobwererera idzakhala njira yabwino kwambiri. Zakudya zomanga thupi mwachangu ndi katundu wokwanira wa glycemic, wokonzedwa pang'ono ndi madzi. Chifukwa chiyani? Ndi katundu wapamwamba kwambiri wa glycemic ndi index yofananira ya glycemic, mudzafunika zochepa poyerekeza ndi zomwe mukufuna kuti mutseke zenera, chifukwa chake, kupanga chimbudzi kumapitilirabe mwachangu, chifukwa chake, kubwezeretsanso milingo ya glycogen kudzayamba m'mphindi 5-7, osati 20-30. Kumbali inayi, zakudya zokhala ndi kuchepa kwa glycemic, ngakhale zitakhala zochuluka, zimachepetsa chiopsezo cha mafuta, koma muchepetse kukula kwa glycogen ndi sarcoplasmic hypertrophy.

Chotsatira chikhala kuganizira za kuchuluka kwa glycemic pazakudya zopepuka kuti ziume. Nthawi zambiri, zakudya zopanda chakudya zamafuta zimagwiritsidwa ntchito poyanika. Kapena njira yovuta kwambiri - kusintha kwa chakudya. Poyamba, timafafaniza zathu zonse glycogen, ndipo ndimapuloteni okwanira, timachepetsa njira za satana, kuyika thupi kukhala mafuta. Koma, komabe, ngakhale zonsezi, kuperewera kwa shuga m'magazi kumakhala ndi zotsatira zoyipa kwambiri pa thanzi, thanzi ndi malingaliro.

Zakudya zofewa nthawi zambiri sizimapereka zotsatira zabwino, ndipo thupi limatha kusintha zomwe zimapangitsa kuti muchepetse kuchepa thupi. Koma pali njira yachitatu. Uku ndikukhazikitsa lamulo loletsa kupatsa mphamvu kalori, popanda choletsa choletsa. Chokhacho chomwe chidzafunike kulingaliridwa ndi GI ndi GN.

Ngati muwonjezera zakudya zomwe zili ndi GI yotsika komanso GN yotsika kwambiri pazakudya zanu kwambiri, mutha kusintha kusowa kwamafuta, ngakhale osabwezera m'masitolo a glycogen. Thupi lidzanyengedwa, kulandira mafuta ochulukirapo osakanikirana ndi zakudya, lidzaganiza kuti palibe chomenyedwa, zomwe zikutanthauza kuti ndizosafunikira kwenikweni kukonzanso zofunikira zam'thupi pazosowa zatsopano. Nthawi yomweyo, magawo ochepa a GN ndi GI (zakudya zamafuta ambiri, ndiye kuti masamba obiriwira, omwe amakhala ndi zisonyezo zochepa, zonsezo zolemetsa ndi index), sangalole kuti zopatsa mphamvu zigwiritsidwe mwazigawo za glycogen. M'malo mwake, mphamvu zonse zimagwiritsidwa ntchito, ndipo thupi limatha kuzimiratu minofu yamafuta, kudikirira kudya kwina kwa mafuta. Koma chofunikira kwambiri ndi nthawi yamaganizidwe yomwe imalumikizidwa ndi kusowa kwa chakudya komwe kumachitika mwa aliyense amene amayamba kuletsa magwero amphamvu muzakudya zawo - chakudya.

Chabwino, choyambirira ndicho kulumikizana kwa katundu wa glycemic ndi gulu la minofu. Poyang'ana koyamba, zizindikirozi sizolumikizidwa mwanjira iliyonse. Koma pofuna kupeza bwino minofu yambiri, simuyenera kungokhala ndi mapuloteni komanso zopatsa mphamvu, komanso kukhalanso ndi kagayidwe kake kambiri. M'malo mwake, ngakhale mutakhala ndi ectomorph, kapena endomorph, kapena ngakhale mesomorph, muyenera kudya maulendo 5 mpaka 9 patsiku. Ndipo zikuwonekeratu kuti ndi mtundu wakale wa zakudya zoyenera, zomwe wophunzitsayo akuwonetsa, popanda kugwiritsa ntchito opeza kapena mapuloteni, zotsatira zoterezi sizingatheke. Chifukwa chiyani? Inde, chifukwa ndizovuta kuti thupi kugaya chakudya chambiri, sichidagwirane ndi mphamvu yapitayi, monga momwe idaperekedwera yotsatira.

Koma njirayi imatha kudzutsidwa - kudya magalamu 200 a mankhwala okhala ndi chindoko chachikulu cha glycemic komanso kutsika kwambiri kwa glycemic, mumayambitsa mayankho a insulini omwe samangokhala ndi shuga wamagazi komanso amathandizira kusindikiza mphamvu zomwe zidapezeka chifukwa chakudya m'mbuyomu ku glycogen. Izi zipangitsa kuti pakhale zovuta zopezeka zopatsa mphamvu popanda kugwiritsa ntchito masewera olimbitsa thupi, kukhala ndi mapuloteni olondola a mafuta ndi chakudya, ndipo koposa zonse, ndimawerengera omveka bwino a calorie, mukwaniritse mawonekedwe apamwamba a gombe popanda ntchito iliyonse yapaderadera.

Ngati mumawerengera kwambiri zakudya zanu osati zakudya zama calorie okha ndi mafuta omwe amapanga, komanso ndi magawo ochenjera omwe amakupatsani mwayi wokukwaniritsa zotsatira zomwe mukufuna mwachangu, ndiye kuti muyenera kumvetsetsa kulumikizidwa konse kuchokera pagome.

1. Mlingo wothandizira glycemic. Chofunikira chomwe chimatsimikizira kuchuluka kwa chimbudzi cha chinthu m'thupi lanu.
2. Onse opatsa mphamvu. Chofunikira chomwe chimakupatsani mwayi wopanga dongosolo la zakudya kutengera mtundu wa monosaccharide wophatikizidwa muzinthu.
3. Zakudya zomanga thupi. Kuchuluka kwa ma polysaccharides oyera mu malonda. Zoyambira.

Ndipo kuchuluka kwa glycemic kokha ndi chinthu chachiwiri chomwe chimatsimikiza kuchuluka kokha kwa mndandanda wa glycemic komanso kupezeka kwa chakudya pamoto wathunthu wazinthu. Simuyenera kuchita kupita patali mwachitsanzo.

Mafuta abwino a shuga (i.e. shuga) amakhala ndi index yayikulu ya glycemic (yofanana ndi 100), ndipo ali ndi magalamu 100 azakudya zamafuta 100 magalamu 100 a mankhwala abwino. Chifukwa chake, katundu wake wa glycemic ndi 100 100 magalamu 100 aliwonse. Nthawi yomweyo, msuzi umakhala ndi katundu wocheperako wa glycemic nthawi yomweyo. Ndiye kuti, shuga wangwiro mu magalamu 100 amadzi ndi magalamu 3.7 okha.Ndipo izi zikutanthauza kuti, kuti mukwaniritse kuchuluka kwa glycemic katundu yemwe akuwonetsedwa muzakudya, muyenera kudya magalamu oposa 100, ndipo ndi index yomweyo ya glycemic yomwe ili ndi shuga wabwino, msuziwo ungasanduke glycogen, kapena mudzagwiritsidwa ntchito ngati mafuta akuluakulu, pomwe shuga wodyedwa muyezo womwewo akhoza kupeza mawonekedwe ake athunthu monga triglycerides.

Kodi ndikofunikira kuwongolera mulingo wazomwe mumakhala?

Koma kodi ndikofunikira kuyang'ana malonda omwe ali ndi katundu wocheperako wa glycemic, ndipo kodi katundu wa glycemic akukhudzika kwambiri ndi munthu yemwe samalamulira kwathunthu kuchuluka kwa kalori Osati kwenikweni. Ngakhale pamtanda wa seffit, kuchuluka kwa katundu wa glycemic ndikotsika kwambiri mu zakudya, ndipo kumawonekera ngati chowonjezera kwa iwo omwe amalingalira index ya glycemic. Malingaliro awiriwa ali olumikizidwa mosasinthika, ndipo ngati mungagwiritse ntchito katundu wambiri wokhala ndi katundu wochepa wa glycemic, koma cholembera chachikulu cha glycemic, izi zitha kukhala zofanana ndi pamene munthu adya mitengo yaying'ono yokhala ndi index yotsika, koma katundu wambiri.

Nthawi zambiri katundu wa glycemic ndi njira yokhayo yolamulirira kukoka kwa ma carbohydrate (kapena fructose), ndipo, motero, amathandizira kuyankha kwa insulin mthupi. Osati mwachangu, koma mwamphamvu.

Ngati simukudwala matenda a shuga, ndi mavuto ena omwe mumayenera kuwongolera kwambiri shuga m'magazi, mkodzo ndi ziwalo zina, simuyenera kuyang'anira kuchuluka kwa glycemic. Komabe, kumvetsetsa momwe magwiritsidwe ntchito a paramuyi komanso mgwirizano wake ndi zotsatira zomwe zikuyendera mukakwaniritsa zolinga zamasewera, kuthandizira kusintha moyenera zakudya, komanso osangoganizira zopatsa mphamvu zama calorie, osangogawa mwachangu komanso pang'onopang'ono - komanso kugawa iwo omwe akukweza katundu wanu chiwindi kapena ayi.

Kuchuluka kwa zakudya za glycemic ndi chizindikiro chokwanira chomwe chimathandiza anthu ambiri kuwerengera bwino zakudya zawo. Ngakhale zili ndi maubwino onse, nthawi zina ndimawawerengera glycemic katundu mothandizana ndi kalozera yemwe amalola kuti anthu odwala matenda ashuga azikhala nthawi yayitali.

M'mawu osavuta, kuchuluka kwa glycemic katundu ndikofunikira panthawi yomwe zenera la carbohydrate limatsekedwa, mukafunikira kuwerengera molondola kuchuluka kwa chakudya chomwe chimagwiritsidwa ntchito kuti mubwezeretsere misempha ya glycogen, ndikusintha kwa mafuta ophatikizika. Ndipo koposa zonse - osati zomwe zomwe zikuwonetsa glycemic index ndi katundu zimakhudza phindu lake. Chifukwa chake malonda omwe ali ndi mitengo yotsika kwambiri - fructose, ngakhale akuwonekera, ndiowopsa, chifukwa amawonongeka popanda kugwiritsa ntchito insulin ndipo nthawi zonse amasintha kukhala mafuta oyera. Chifukwa chake chipatso chokhala ndi thanzi ndichinthu chinanso chatsopano cha zakudya zoyambira. Zambiri, zipatso zimakhala zowopsa kwambiri kwa wothamanga kutsatira zakudya zopanda pake kuposa shuga ndi Coca-Cola.

Chimbudzi kagayidwe

Tisanalingalire komwe katundu wa glycemic amachokera, tiyeni tikumbukire momwe thupi limagwirira ntchito popanga zakudya zomwe zimalowa mthupi ndi chofooka cha kalori.

1. Chakudya, mosasamala mtundu wake, chimapatsa mphamvu m'magawo atatu.
2. Kuphatikiza apo, kale pa gawo logaya chakudya cham'mimba, thupi limasungunula mwachangu zakudya zomwe zimatha kusanduka shuga - gwero labwino lamphamvu.
3. Zonsezi zimabweretsa kuwonjezeka kwa shuga wamagazi (glucose).

Ili ndi gawo loyamba la kukonza mafuta. Komanso, mothandizidwa ndi insulin, malo a glycogen amatsegulidwa, pomwe shuga onse amapita. Koma ndi anthu ochepa omwe amaganiza kuti kudya kwambiri shuga kumachepetsa kuwonongeka kwa minofu ya adipose. Zowonadi, limodzi ndi kuwonjezeka kwa insulini, kupanga glucagon, puloteni yomwe imapangitsa kuti glycogen ibwererenso ku glucose, imachepetsedwa kwambiri. Ndipo ngati mulingo wa insulin umadalira kuchuluka kwa shuga m'magazi, ndiye kuti kuchuluka kwa glucagon - kokha pa kuchuluka kwa chakudya chomwe chatengedwa. Glycemic katundu amawongolera kuchepa kwa glucagon m'magazi, zomwe zikutanthauza kuti ndi omwe amasankha kuchuluka ndi shuga omwe amasinthidwa kukhala glycogen.

M'mawu osavuta

Ndipo tsopano tiyeni tikambe m'mawu osavuta za chomwe - glycemic katundu. Poganizira njira zovuta za metabolic komanso kudalira kwawo kuchuluka ndi kuchuluka kwa chakudya chamagulu, njira zonse zimatha kusinthidwa kukhala magawo awiri osavuta.

• Mndandanda wa glycemic ndi kuchuluka kwa glucose komwe zakudya zimawonongeka.
• Ndipo katundu iyemwini ndiye kuchuluka kwa chakudya chambiri chomwe chimabwera kuchokera kuzakudya.

Chilichonse ndichosavuta - kuthamanga komanso kuchuluka. Ndikofunikira kumvetsetsa kuti katundu pawokha ulinso ndi tanthauzo lachiwiri. Mwakutero, katundu pazingwe za chiwindi zomwe zimagwirizanitsidwa ndi kudya kwamafuta ndi zakudya zamagulu am'thupi.

1. Kutsika kwamphamvu glycemic, kumachepetsa kuchuluka kwa glucose yoyenera yomwe imalowa m'thupi.
2. Chotsitsa chizindikiro ichi, ndi bwino kugaya chakudya.

Chidziwitso chaukonzi: Njira zonse zosinthanirana ndi matanthauzidwe omwe amafotokozedwa m'nkhaniyi amafotokozedwa m'njira yosavuta kuti zitheke.

Kuwerengera bwanji?

Momwe mungawerengere index ya glycemic katundu? Ngakhale kuli kovuta kudziwa komanso gawo lofunikira pakupanga dongosolo la zakudya, chilinganizo chosavuta chimakupatsani mwayi wowerengera katunduyo monga mndandanda wamtundu wa glycemic womwe umachulukitsidwa ndi kuchuluka kwa zopezeka mu chakudya.

Chofunikira: kwa iwo omwe alibe tebulo lathunthu la magawo atatu onse, upangiri. Gwiritsani ntchito tebulo la piramidi kuti mupeze magawo omwe akusowa. Mwachitsanzo, kukhala ndi katundu wa glycemic ndi index ya glycemic - mutha kuwerengera kuchuluka kwa chakudya. Kapena kukhala ndi gawo la katundu wa glycemic ndi kuchuluka kwa chakudya chamagulu azambiri, mutha kuwerengera index ya glycemic. Posavuta, nthawi zonse perekani izi ngati piramidi. Kutseka gawo lofunikalo kumapangitsa kuti chisakhale chosavuta kuwona zomwe mungachulukitse / kugawa.

Ganizirani chitsanzo chodziwitsa katundu wa glycemic.

Pali zinthu ziwiri. Choyamba ndi chakuti, makeke apamwamba kwambiri - chakudya chokhala ndi 80 g yamafuta komanso okhala ndi GI ya 95. Chachiwiri ndi chivwende chomwe GI yake ndi yofanana ndi 95, koma zophatikiza ndi calcium ndizongokwana 6.6. chimodzimodzi. Ndikofunikira kungowerengera kuchuluka kwa ndalama zomwe mwawononga. Koma ngati mungawerenge kuchuluka kwa gawo lililonse la matendawa, titha kudziwa kuti donut ili ndi glycemic yambiri - pafupifupi 76, koma chivwende ndi 6.27 chokha.

Kodi chiwonetsero cha glycemic katundu ndi chiyani?

Poganizira kuchuluka kwa zinthu zomwe zimapangidwa ndi glycemic ndi zinthu zake patsiku, sitinafotokozenso chifukwa chake kufunika kwa akatswiri othamanga komanso chifukwa chake ndikofunikira. Kuti timvetsetse, tiyeni tiziyenda mwakuya machitidwe a biomechanical.

Nthawi imodzi, chiwindi chimatha kupangira shuga wambiri. Izi zimagwiranso ntchito pakupanga insulin. Mwachitsanzo, kuchuluka kwambiri kwa shuga m'magazi kumatha kubweretsa zovuta za matenda ashuga ndi zovuta zilizonse.

Ndikofunikira kuti musakhale shuga wambiri m'magazi, komanso mphamvu yayikulu yogwira metabolism tsiku lonse, kupewa catabolism. Kutsimikiza ndi chizindikiritso cha glycemic katundu sikungokuloletsani kulongedza zovuta za chakudya, komanso kudziwa kuchuluka kwawo muzakudya zovuta. Nawonso, izi zimakupatsani mwayi kuti muchepetse chiwindi ndikuwonjezera mphamvu zamagetsi pazinthu zamagetsi.

Kodi othamanga angaone kuti ndi zothandiza nthawi ziti?

• Mukakhazikika pamtondo mukatenga AS (kudya zakudya zamapuloteni, ndi mafuta okhala ndi GI yayikulu koma GN yotsika).
• Mukamapanga calorie akusowa ndi zovuta zamankhwala.
• Kuwongolera kudya kwa insulin panthawi yachakudya cha keto.
• Mukamazindikira kuchuluka kwa chakudya chambiri m'mbale zosavuta.

Ntchito yayikulu ya glycemic katundu gawo loposa nkhondo yolimbana ndi shuga supersaturation (matenda ashuga) ndikuwongolera osati kulemera kokha, komanso njira za metabolic mthupi.

Mkulu komanso wotsika GN

Monga tidanenera kale, katundu wa glycemic ndi gawo lochokera ku index ya glycemic. Zimasiyanasiyana ndi mphamvu imodzimodzi ndi index yomwe. Mwachitsanzo, mutha kuwonjezera katundu wa glycemic pokonzanso zomwe zinali zoyambirira.

• Tirigu - katundu wochepa.
• Phula la tirigu - katundu ndi index ndizofunikira kwambiri chifukwa cha kutentha kwa mbewu ya mbewu.
• Grol semolina - kalozera wapakatikati ndi katundu wapamwamba.
• Mkate wa tirigu wonse - chinthu chotsirizidwa - GI yotsika.
• Flour ndi ufa wazinthu - katundu wambiri wa glycemic.
• Kuphika ndi shuga - katundu wa glycemic, ngati index, ali pafupi ndi 100.

Chochititsa chidwi: maltodextrin (molasses) chifukwa cha gastrokinetic katundu wake ndi chinthu chokhacho chomwe chili ndi glycemic katundu ndi index ya glycemic pamwamba pa 100.

Ndondomeko ya Zakudya Zabwino

Kudziwa magawo amtundu wa glycemic ndi momwe zimakhalira patsiku, ndikufuna kunena motsimikiza: m'munsi magawo a tsiku ndi tsiku, ndibwino thupi. Komabe, izi sizowona konse. Glycemic katundu, ngakhale zimatengera index ya glycemic, imatsimikizira katundu pa chiwindi ndikuwongolera kupanga kwina, komwe kuyenera kukhala koyenera ndi insulin. Katundu wonse wa glycemic patsiku malinga ndi miyezo yazakudya sayenera kupitirira 100 point. Izi, sizowona konse kuti munthu amene akufuna kulemera kapena kuchepa thupi.

Chifukwa chomwe katundu wa glycemic amatha kusiyanasiyana, makamaka kwa osewera, ndikudalira pa mgwirizano wa glucagon ndi insulin.

Insulin ndi mahomoni omwe, mwachidule amati, amangofalitsa ma cell, motero amachepetsa shuga la magazi. Malinga ndi kuchuluka kwa mphamvu muma cell a thupi, kudalira kotsatiraku kumachitika. Ngati ndalama zili bwino, ndiye kuti insuliniyo ikatulutsidwa, maselo adzakulitsidwa ndi mphamvu, ndipo ngati pali vuto la kalori, ndiye kuti insulini idzatulutsa maselo. Glucagon, kumbali ina, imayang'anira njira yosinthira nkhokwe zamphamvu kukhala mphamvu. Mwanjira ina, ngati pali katundu wambiri wa glycemic, ndiye kuti njirayi imayima kwathunthu, zomwe zikutanthauza kuti ngakhale mutakhala ndi mphamvu zopanda pake, kuwonongeka kwa depot yamafuta kapena kumasulidwa kwa mphamvu yowonjezera sizingatheke.

Chitsanzo: ngati mumagwiritsa ntchito maswiti ambiri nthawi ya tchuthi, mmalo mwakuwonjezereka kwa mphamvu, munthu amagwa tulo.

Mbali yotembenuka ya glycemic katundu idzatha kufooka mukamakhala ndi index yayikulu ya glycemic. Pamene, chifukwa cha kuchuluka konse kwa glycemic komwe kulibe, glycogen imapitilizabe kusinthana ndi shuga, chifukwa cha kuchuluka kwa insulin njirayi imathandizira nthawi makumi. Chifukwa chake, njirayi imabweretsa osati kuchepa thupi kwambiri mwakuti thupi limatopa. Izi zimachitika ngati mumatsatira kwambiri zakudya.

Chitsanzo cha kuphwanya malamulo: chakudya chopatsa thanzi, chomwe chimakukakamizani kuti mumwe madzi ambiri. Pankhani yobwezeretsa madzi osavuta ndi khofi wotsekemera kapena tiyi (supuni yokwanira kuti mupangitse katundu wocheperako wa glycemic ndi index yayikulu), nthawi ya kuyamwa kwathunthu kwa shuga imachulukitsa mtengo wamagetsi ndikupangitsa kuti glycogen depletion.

Ndiye momwe mungayang'anire moyenera GN ndi GI? Izi zimachitika munthu aliyense payekhapayekha, ndipo zimatengera mtundu wa ma insulin ndi ma mahomoni enanso. Komabe, pali ziwonetsero zomwe mungadalire.

1. Munthu wotsogola - GN kuchokera 50 mpaka 80 patsiku.
2. Munthu yemwe akutsogolera moyo wokangalika - GN kuchokera 100 mpaka 120.
3. Munthu yemwe amachita nawo zamasewera - GN kuyambira 120 mpaka 150.
4. Wosewera paz kulemera - GN kuchokera ku 150+ wokhala ndi GI yolingana.
5. Wothamanga wothamanga - GN kuyambira 15 mpaka 35.

Glycemic katundu katundu patebulo

Gomec mzigo katundu nthawi zonse imaperekedwa limodzi ndi cholozera cha glycemic kuti musakhale ndi zopatsa mphamvu zochulukirapo kapena zinthu zomwe tafotokozazi.

Katundu wa glycemic - ichi ndi chinthu chomwe ambiri samaganizira pokhazikitsa dongosolo la zakudya, komanso mokwanira.Ngati poyambirira adawerengedwa ngati gawo loyenerera lomwe lathandizira kuwongolera kuchuluka kwa shuga m'magazi, masiku ano othamanga omwe amagwiritsa ntchito pharmacology yowonjezereka amagwiritsa ntchito GN kuti apititse patsogolo kusungidwa kwa glycogen kapena, mosiyana, panthawi yowuma kwambiri, pomwe gramu iliyonse imawerengedwa.

Okonza amalimbikitsa kusunga glycemic katundu gawo pakati, izi sizingokhala ndi nkhawa za kuchuluka kwa shuga m'magazi, komanso kuchepetsa katundu pa chiwindi, chomwe chidzakulitsa moyo wathanzi.

Kodi mndandanda wamtundu wa glycemic ndi chiyani?

Pofuna kudziwa kuti kuchuluka kwa shuga m'magazi kukwera bwanji, pali chinthu chotchedwa glycemic index (GI). Zimawonetsa momwe chakudya chimakhudzira shuga wamagazi.

Zogulitsa zilizonse zimakhala ndi chisonyezo chake (0-100), zomwe zimatengera momwe zimathandizira kuwonjezera shuga, tebulo lidzaperekedwa pansipa.

Glucose ili ndi GI ya 100. Izi zikutanthauza kuti imalowa m'magazi nthawi yomweyo, ndiye chisonyezo chachikulu chomwe zinthu zonse zimayerekezedwa.

GI idasinthiratu mfundo zachakudya chathanzi, kutsimikizira kuti mbatata ndi buns zimatha kuwonjezera shuga m'magazi chimodzimodzi shuga. Chifukwa chake, izi zimayambitsa ischemia, mapaundi owonjezera ndi shuga.

Koma zenizeni, zonse ndizovuta kwambiri, chifukwa ngati mumatsatira lamulo la GI, ndiye kuti zoletsedwa ndizophatikizapo mavwende (GI-75), ofanana ndi index ya donut (GI-76). Koma mwanjira ina sindingakhulupirire kuti munthu adzapeza mafuta ofanana ndimthupi mwa kudya chivwende m'malo mwa donut.

Izi ndi zowona, chifukwa mndandanda wa glycemic sindiwo axiom, chifukwa chake simuyenera kudalira pachilichonse!

Kodi glycemic katundu ndi chiyani?

Palinso chizindikiro chothandizira kulosera kuchuluka kwa shuga m'magazi komanso kutalika kwake kungokhala pamtengo wokwera. Amatchedwa katundu wa glycemic.

Njira zowerengera GN ndizotsatirazi: GI imachulukitsidwa ndi kuchuluka kwa chakudya, kenako kugawidwa ndi 100.

GN = (chakudya cha GI x): 100

Tsopano, pogwiritsa ntchito fomula iyi, mutha kuyerekezera GN ya donuts ndi chivwende:

1. GI donuts = 76, chakudya chamafuta = 38.8. GN = (76 x 28.8): 100 = 29,5 g.
2. GI ya chivwende = 75, zophatikiza ndi chakudya = 6.8. GN = (75 x 6.8): 100 = 6.6 g.

Kuchokera pamenepa titha kunena kuti mutatha kudya donut, munthu amalandila glucose kuchulukirapo ka 4,5 kuposa momwe wadya chakudya chofanana ndi chivwende.

Mutha kuyikanso fructose ndi GI ya 20. Mwachitsanzo, poyang'ana pang'ono, ndizochepa, koma zophatikiza ndi shuga mu zipatso shuga zimakhala pafupifupi 100 g, ndipo GN ndi 20.

Katundu wa Glycemic amatsimikizira kuti kudya zakudya zokhala ndi GI yotsika, koma wokhala ndi zopatsa mphamvu zambiri zamafuta m'mthupi sikuthandiza konse. Chifukwa chake, katundu wanu wa glycemic amatha kuyang'aniridwa mwaokha, mukungofunika kusankha zakudya zomwe zimakhala ndi GI yocheperako kapena kuchepetsa kuthamanga kwa chakudya champhamvu kwambiri.

Nutritionists apanga magawo a GN otere pakukhazikitsa chakudya chilichonse:

• ochepera ndi GN mpaka 10,
• zolimbitsa - kuyambira 11 mpaka 19,
• kuchuluka - 20 kapena kupitirira.

Mwa njira, kuchuluka kwa GN tsiku lililonse sikuyenera kukhala kosaposa 100 magawo.

Kodi ndizotheka kusintha GN ndi GI?

Ndikothekanso kupusitsa izi chifukwa cha mawonekedwe momwe chinthu china chidzagwiritsire ntchito. Kuphatikiza zakudya kumatha kuwonjezera GI (mwachitsanzo, GI ya chimanga ndiyoti 85, ndipo kwa chimanga palokha 70, mbatata yophika ili ndi index ya 70 g, ndipo mbatata zosenda kuchokera ku masamba omwewo ali ndi GI ya 83).

Mapeto ake ndikuti ndibwino kudya zakudya zamtundu waiwisi (yaiwisi).

Chithandizo cha kutentha chimathanso kukweza GI. Zipatso zosapsa ndi masamba zimakhala ndi GI pang'ono zisanaphike. Mwachitsanzo, karoti yaiwisi ali ndi GI ya 35, ndipo kaloti owiritsa amakhala ndi 85, zomwe zikutanthauza kuti kuchuluka kwa glycemic kumawonjezeka. Tebulo latsatanetsatane la mayendedwe azinthu adzawonetsedwa pansipa.

Koma, ngati simungathe kuphika osaphika, ndibwino kuwiritsa. Komabe, CHIKWANGWANI chamasamba sichidawonongeke, ndipo ndizofunikira kwambiri.

CHIKWANGWANI chochuluka chimakhala ndi chakudya, chimatsitsa mndandanda wake wa glycemic. Komanso, ndikofunikira kudya zipatso ndi ndiwo zamasamba osagwiritsa ntchito kuyeretsa koyambirira. Zomwe zimachitika sikuti poti mavitamini ambiri ali pakhungu, komanso chifukwa ali ndi fiber yambiri.

Kuphatikiza apo, chocheperako chomwe chimadulidwa, ndiye kuti glycemic index yake idzakhala. Makamaka, izi zimakhudzanso mbewu. Yerekezerani:

• GI muffin ndi 95,
• buledi - 70,
• buledi wopangidwa ndi ufa wa Wholemeal - 50,
• mpunga wowonda - 70,
• Zinthu zonse zophika ndi ufa wamafuta - 35,
• mpunga wa bulauni - 50.

Chifukwa chake, kuchepetsa thupi kumangofunika kudya chimanga kuchokera ku chimanga chonse, komanso mkate wopangidwa kuchokera ku ufa wonse ndikuphatikizira chinangwa.

Acid imathandizira kuchepetsa kuchepa kwa chakudya ndi thupi. Chifukwa chake, GI yazipatso zosapsa ndizochepa kuposa zomwe zapsa. Chifukwa chake, GI ya chakudya china imatha kuchepetsedwa ndikuwonjezera viniga mu mawonekedwe a marinade kapena kuvala.

Mukamalemba zakudya zanu, simuyenera kungokhulupirira index ya glycemic, koma glycemic katundu siyenera kukhala patsogolo. Choyamba, ndikofunikira kuganizira za caloric zomwe zili muzinthu, zomwe zimakhala zamafuta, mchere, amino acid, mavitamini ndi michere mkati mwawo.