Zakudya za Hypoglycemic: mndandanda, mndandanda wazogulitsa, ndemanga

Mu shuga mellitus, zakudya, komanso kukonza mankhwalawa, ndi ntchito yomwe ikupitilira, kupatuka komwe kungasinthe kwambiri. Chofunika kwambiri pamatendawa ndi chakudya cha hypoglycemic, chomwe chimafotokozera zina zingapo zofunikira.

Zomwe zimayimira shuga

Monga mukudziwa, matenda ashuga ndi vuto la endocrine lomwe limakhudzana ndi kusowa kwa insulini m'thupi, zomwe zimapangitsa kuti magazi azikhala ndi shuga.

Chomwe chimapangitsa magawo a glucose kusakwanira kugwira ntchito yake.

Monga lamulo, odwala matenda a shuga a 2 amafunika chithandizo chamankhwala

Chifukwa chovuta kwambiri cha matenda a shuga, matenda am'mimba amaphatikizidwa ndi kuphwanya kwakukulu kwa lipid, mapuloteni, chakudya, mchere wamchere ndi mchere wa mineral. Chifukwa chake, chithunzi cha chipatalachi chimapangidwa ndi zizindikiritso mu mawonekedwe a ludzu losatha, mawonekedwe a mkodzo wowonjezera, kukhalapo kwa shuga ndi acetone mmkamwa, malovu mkamwa, desquamation ndi kuyabwa kwa khungu, nembanemba, zotupa pakhungu, ndikuwonongeka kwa mawonekedwe owonera.

Malamulo a chakudya cha hypoglycemic

Cholinga cha zakudya zopangidwa mwapadera ndi matenda ashuga:

• makonda a thupi
• kubwezeretsa kagayidwe kazakudya,
• kupewa mavuto.

Kuti mubwezeretse moyenera kagayidwe kazachilengedwe monga momwe zimakhalira, ndikofunikira kuwonetsetsa kuchuluka kwa thupi ndi zinthuzi, zomwe zimathandizidwa ndi zakudya zozikidwa mu mfundo ya hypoglycemic.

Chifukwa cha zakudya zotere, ndizotheka kuchepetsa kuchuluka kwa chakudya m'magazi, chifukwa chomwe kumayamwa pang'onopang'ono zinthu m'magazi, kumverera kochulukirapo, komanso kuchuluka pang'onopang'ono kwa thupi ndi shuga. Zopangira zakudya zimasankhidwa, kuyang'ana pa index yawo ya hypoglycemic, kutenga glucose wa GI pamagulu 100. Kuphatikiza apo, mfundo zotsatirazi zimawonedwa:

1. Zakudya zamagulu pang'ono pogwiritsa ntchito zakudya zazing'ono zimaperekedwa.
2. Kutalika kwakukulu pakati pa chakudya sikupitilira maola atatu.
3. Zakudya zosavuta zamafuta ochulukirapo zimachepetsedwa.
4. Kumayambiriro kwenikweni kwa zakudya, zakudya zonse zomwe zimakhala ndi GI yayikulu zimasiyidwa.
5. Pakatha milungu ingapo, amasinthana ndi zakudya zamafuta ochepa a GI.

Kusamalira amayi apakati

Kwa amayi apakati, chakudya chopepuka cha hypoglycemic chimayenera, chomwe chimayenera kukhala ndi zomanga thupi zomwe zimalepheretsa zovuta za ketosis yodwala. Tikuyankhula zakusintha kwa thupi kugwiritsa ntchito mafuta ake, chifukwa momwe matupi a ketone amapangidwira, mulingo wa acetone m'magazi ukuwonjezeka.

Pa mimba, zakudya zochulukirapo zimayikidwa, momwe zimaloledwa kudya zipatso zotsekemera

Kupatula zochitika zoterezi, kugwiritsidwa ntchito kwa zipatso ndi ndiwo zamasamba koletsedwa nthawi zambiri kumaloledwa. Ndikofunikira kuti kuchuluka kwa chakudya chamafuta omwe amaperekedwa ndi chakudya ndizosachepera 45%, mafuta amangokhala 35%, ndipo mapuloteni ndi ochepa 20%. Kuphatikiza pa zakudya zazikulu, payenera kukhala zazakudya zitatu, kuphatikizapo chakudya musanagone, zomwe zingathandize kuthetsa hypoglycemia.

Zakudya za ana

Ana akuyenera kuperekanso zakudya zopatsa thanzi. Mphamvu ndiyofunikira kwambiri kwa mwana, kotero kuchuluka kwa chakudya chamthupi kumayenera kukhala pafupi ndi chilengedwe. Nthawi yomweyo, chakudya chomwe chili ndi zakudya zamagulu ochulukirapo chimayambitsidwa bwino m'zakudya, chifukwa chake, wokondedwa ndi mphesa zambiri, nthochi, pasitala, mafuta osungirako ndi zakudya. Choyambirira chimaperekedwa kwa mbewu ya mizu yomwe imamera padziko lapansi, zipatso, ndi zipatso.

Mu shuga muubwana, ndikofunikira kupatula shuga muzakudya.

Chofunikira ndichakuti kupatulidwa kwa zakudya kuchokera ku shuga chifukwa cha kufalikira (kusakhazikika) kwa matenda ashuga ali mwana. Pofuna kuti asasokoneze kukula ndi kusiyanasiyana kwa minofu ya mwanayo, amapatsidwa zotsekemera.

Tiyeneranso kuganizira kuchuluka kwa mafuta m'zakudya. Ayenera kukhala othandiza kwambiri (mafuta a masamba), apo ayi thupi lingapangire kuchepa kwake chifukwa cha mafuta ndi minyewa yake yopanga pang'onopang'ono.

Momwe mungadziwire mndandanda wazinthu

Mfundo zina za zakudya za hypoglycemic zadziwika kale pamwambapa. Kuphatikiza apo, mfundo zotsatirazi zitha kuunikidwa:

Zakudya zomanga thupi, kuphatikizapo mkaka (mafuta ochepa) zakudya, mtedza, nyama zopanda mphamvu, nyemba, ndi mazira ndizofunikira kwambiri.

Ndikotheka kuphatikiza chakudyacho ndi ufa wa protein womwe umagwiritsidwa ntchito ngati chakudya chowonjezera.

Pansipa pali tebulo lomwe zinthu zimagawidwa ndi glycemic index. Zakudya zomwe zilipo mgulu loyambilira siziyenera kupezeka kwathunthu kuchokera kuzakudya, zomwe zimapangidwa mgulu lachiwiri sizimadyedwa kwenikweni komanso zochepa, ndipo chakudya chomwe chilipo mgulu lomaliza chimakhala chakudya.

Glycemic index chakudya yogawa - gome

Sankhani menyu sabata iliyonse

Mutha kukonza chakudya cha sabata limodzi ndi tebulo lotsatirali:

Komanso, zakudya zapakatikati zimaperekedwa monga chakudya cham'mawa chachiwiri, chakudya chamadzulo masana, chakudya chachiwiri:

Zucchini chokhazikika chodzaza ndi bowa ndi buckwheat

Pophika, muyenera kusunga:

• zukini zinayi zazing'ono,
• buckwheat (pafupifupi supuni 5),
• bowa (zidutswa 8) ndi bowa wouma,
• anyezi wochepa
• chovala chimodzi cha adyo
• kapu ya kirimu wowonjezera mafuta,
• supuni ya ufa wa amaranth,
• mafuta masamba, zitsamba ndi mchere.

Zucchini chokhazikika chimatha kukhala chokongoletsera chenicheni cha tebulo

1. Kuphika kumayamba ndikusintha ndi kutsuka thukuta, lomwe limathiridwa ndi madzi owira kawiri ndikusiyidwa pamoto kuti aphike.
2. Pambuyo pakuwotcha, anyezi wosankhidwa kumayambitsidwa, bowa wouma, kuwonjezera phala ndikusiya pachitofu kwa mphindi 15.
3. Adyo wosankhidwa ndi bowa amayikika mu poto wamoto, mphodza kwa mphindi 5, phala lokonzekera limayambitsidwa, kudzazidwa ndikusakanizidwa.
4. Kenako msuziwo wakonzedwa, kupera pachimake kuchokera ku zukini kudula pakati, kumuphika mu poto, kukukuta ndi blender, ndikuwonjezera kirimu wowawasa, ufa, mchere.
5. Bwatolo la zukini lokha limakhala ndi mchere wocheperako, nyama yoboolerayo imayikidwa mkatimo, yokutidwa ndi msuzi pamwamba ndipo mbaleyo imatumizidwa ku uvuni, preheated mpaka madigiri 220, kwa theka la ola. Ndikofunika kuti ndisabaye chimbudzi.
6. Asanayambe, mbaleyo amawazidwa zitsamba.

Anyezi-squid minced schnitzel

Mbaleyi imakonzedwa kuzinthu zotsatirazi:

• 500 g squid
• dzira limodzi
• anyezi yaying'ono,
• amadyera ndi masamba
• mkate, masamba amchere, mchere ndi tsabola.

Dzipatseni chakudya chamadzulo ndi anyezi ndi schnitzel wosankhidwa

1. Kuphika kumayamba ndi kupera nyama yam'madzi mwa chopukusira nyama, ndikuwonjezera tsabola, mchere ndi zopaka pansi pamtundu wa nyama.
2. Kenako anyezi wosankhidwa bwino amathera poto, kukwaniritsa mkhalidwe wowuma, wonjezerani pamodzi ndi zitsamba ku nyama yozama, yesani mchere ndipo ngati kuli koyenera, kuchepetsedwa pang'ono ndi madzi ozizira.
3. Schnitzels mawonekedwe, kuwapanga iwo okwanira 1 cm wandiweyani, viyikani mbale mu dzira lomenyedwa, yokulungira m'makomedwe a mkate ndi kuvala poto wokuzimira kwa mphindi 5.
4. Chakudyachi chimadyedwa ndi kutentha komanso kuzizira.

Rye mabulosi abulu

Chakudya chokoma kwambiri chimakonzedwa kuchokera ku zinthu zotsatirazi:

• ma buliberries (pafupifupi 150 g),
• magalasi a ufa wa rye
• dzira limodzi
• Stevia zitsamba (tengani magawo awiri amodzi),
• tchizi chamafuta ochepa
• mafuta masamba, mchere.

Ma rye mabulosi am'mimba - mawonekedwe enieni omwe angasangalatse akuluakulu osati ana okha

1. Poyamba, tincture wakonzedwa kuchokera ku stevia ndikutsanulira 300 ml ya madzi otentha pamtengowo ndikusiya kuti ubweretse kwa mphindi 15.
   

Ngati pali chikhumbo chofuna kulowetsedwa, nthawi yowonekera imakulitsidwa.

Chokhazikika kabichi zrazy

Mbaleyi imakonzedwa kuzinthu izi:

• 500 g wa kolifulawa,
• supuni zinayi za ufa wa mpunga,
• gulu la anyezi wobiriwira,
• mazira awiri
• mafuta a masamba.

1. Asanakhazikike mu inflorescences kolifulawa, wiritsani kwa mphindi 15 mumchere wamchere ndikutulutsa supuni yotsekedwa pambale.
2. Pambuyo pozizira, malonda ake ndi nthaka, onjezerani ufa (kuchuluka kwa supuni 3), mchere ndikusiya mtanda kwa theka la ola.
3. Kenako konzani kudzazidwa kuchokera kwa dzira losenda-owiritsa, losenda anyezi wobiriwira.
4. Pindulani mipira kuchokera ku mtanda wa kabichi, kupanga makeke kuchokera kwa iwo, ikani kudzazidwa mkati ndikutsina ngati mawonekedwe a cutlets.
5. Pereka mbale mu supuni ya ufa wa mpunga ndi kufalitsa poto wokhala ndi preheated.
6. Mwachangu pa moto wochepa kwa mphindi 9.

Zotsatira zakudya, kapena zomwe zimapereka chakudya

Choyimira chachikulu chomwe chikuyembekezeka kuchokera ku chakudya cha hypoglycemic ndicho kukhalabe ndi shuga m'magazi nthawi zonse chifukwa chopatula zakudya zomwe zimagwidwa ndi thupi mwachangu, zomwe zimapangitsa kuti pakhale shuga wambiri, zomwe sizivomerezeka mu shuga.

Mwakuyang'ana mosamalitsa zomwe dotolo amathandizira, matenda a hyperglycemia akhoza kutha. Kuphatikiza apo, kudya pafupipafupi komanso kwapadera ndizofunikira kwambiri popewa hypoglycemia, chimodzi mwazinthu zomwe ndikulumpha zakudya.

Lamulo loyamba la zakudya

Pa gawo loyambirira la chakudya, zakudya zonse zokhala ndi index yayikulu ya glycemic ziyenera kupatula kwathunthu chakudyacho. Izi zikuphatikiza ndi zipatso zokoma, uchi, mbatata, popcorn ndi zinthu zina. Kugwiritsa ntchito kwawo kumatsogolera ku UK kuwonjezeka kwa thupi.

Zofunika! Simuyenera kuchepetsa kwambiri tsogolo la amayi ndi amayi oyamwitsa pazakudya zawo, chifukwa zinthuzi zimakhala ndi zinthu zofunikira pakukula kwa mwana.

Chakudya choterocho chimaperekedwa kwa anthu omwe amakhala ndi masewera othamanga kapena othamanga. Kuti mukhale ndi thanzi labwino, tikulimbikitsidwa kugwiritsa ntchito chakudya chamafuta.

Pamaziko a chakudyacho muyenera kukhala azikola, nyemba, nyemba, masamba, malalanje, zinthu zamkaka komanso maswiti ena, monga marmalade.

Lamulo lachiwiri la zakudya

Pakapita kanthawi chakudya, zinthu zomwe zimakhala ndi glycemic index zamagulu 50 zimatha kuyambitsidwa. Ikhoza kukhala ma cookie, durum tirigu vermicelli, timadziti tatsopano kuchokera ku zipatso ndi ndiwo zamasamba, chokoleti chakuda, njere.

Zogulitsa zoterezi zimalimbikitsidwa kuti zizimwa m'mawa. Komabe, sikulimbikitsidwa kudya mikate yoyera kapena zophika.

Kutsatira malamulo ngati amenewa kumakupatsani mwayi wochotsa zolemera ma kilogalamu 4-5 m'miyezi itatu. Zotsatira izi sizimatheka, ngakhale mutasiya kugwiritsa ntchito mafuta. Komabe, musanadye izi, muyenera kufunsa katswiri wazakudya ndipo ngati n`koyenera, mayeso.

Glycemic Index Chakudya Piramidi

Mukamatsatira zakudya zama hypoglycemic, ndikofunikira kupatula kudya zamafuta ndikuwonjezera kuchuluka kwa chakudya chamagulu muzakudya. Zitha kukhala

1. nyemba
2. zipatso zosachepera
3. njere zosasinthika
4. mafuta ochepa mkaka.

Kwa munthu wamkulu, kumwa ma calories 1,500 patsiku kumaonedwa ngati kwabwinobwino.

Ngati kulemera kwa munthu kumaposa 100 makilogalamu, ndiye kuti muyezo ungachuluke mpaka ma calories 2000.Ndi kudya kwa calorie uku, ndikotheka kutaya pafupifupi kilogalamu m'masiku 7.

Kumbali inayo, zonsezi zimasankhidwa mosiyanasiyana, ndipo kuwerengera kwamawonekedwe sikuti nthawi zonse kumakhala kolondola. Komanso, muyenera kudziwa ngati munthu akuchita masewera olimbitsa thupi, kuchuluka kwa nthawi yomwe akuwona ali pampando wokhala, ndi zina zambiri. Kodi metabolism yake ndi yotani?

Zosintha zamasiku a tsikulo

Zakudya zonse ziyenera kugawidwa m'magawo atatu. Zakudya zazing'ono zazing'ono, monga maapulo kapena zipatso zilizonse zosachepera shuga, zimaloledwa masana. Chakudya cham'mawa, mkaka kapena msuzi tikulimbikitsidwa, komanso oatmeal ndi supuni zochepa zamphesa.

Chakudya chamasana, njira yabwino kwambiri ingakhale msuzi wamasamba, magawo 2-3 a mkate wopanda nzeru, zipatso.

Chakudya chamadzulo, ng'ombe yophika, nyemba ndi amadyera. Mutha kuyang'ananso yogurt kapena kefir.

Ngati zakudya za hypoglycemic zimasungidwa kwakanthawi, kuchepa kwapang'onopang'ono kwa thupi kungatheke. Komabe, musayembekezere mwachangu zotsatira zazikulu. Poyamba, kulemera kumachepetsedwa ndikuchepetsa kusefukira m'thupi ndi mafuta oyaka.

Ubwino wazakudya za hypoglycemic

Ubwino waukulu wa zakudya zamtunduwu ndi monga:

• mtengo wotsika wa zinthu. Masamba, nyemba ndi chimanga ndizotsika mtengo poyerekeza ndi zakudya zama protein,
• kuphweka. Kutsatira zakudya zotere ndizosavuta, muyenera kungochotsa maswiti ndi ufa. Mutha kusiyanitsa chakudyachi ndi masamba ndi nyemba, komanso kuwonjezera nsomba. Zakudya zoterezi ndizabwino kwa azinyama,
• kuvomerezeka. Amakhulupirira kuti kuti muchepetse thupi, muyenera kudya zopatsa mphamvu 30% kuposa zofunika. Komabe, izi zilibe phindu. Njira yothandiza kwambiri yochepetsera thupi ndi kusankha zakudya zokhala ndi index yotsika ya glycemic. Chakudya choterocho chimakhutiritsa munthu ndipo samamvanso ludzu,
• zoyipa zoyipa ndizochepa. Kuti chakudyacho chikhale chamagulu olimbitsa thupi, akatswiri azakudya amalimbikitsa kuti azigwiritsa ntchito mavitamini ambiri kuti chakudya chichepere. Potsatira chakudya cha hypoglycemic, munthu samangolephera, komanso amamva bwino.

Zomwe zili ndi zabwino zakuchepera thupi pa GI

Chinsinsi cha chakudya chokhala ndi index yotsika ya glycemic ndikusintha chakudya china chosavuta (chofulumira) chamoto ndi chovuta (chofulumira). Pankhaniyi, menyu amapangidwa ndi zakudya zama calorie otsika, zomwe zimawonetsetsa kuti mphamvu zochepa zimagwiritsidwa ntchito kuposa zomwe zimatulutsidwa, chifukwa chomwe amachepetsa thupi.

Njira iyi yochepetsera thupi imakhala ndi maubwino ofunika kuti muchepetse kunenepa, chifukwa chomwe zingapo zofunikira zimaperekedwa:

• maonekedwe aanjala samaloledwa, popeza zakudya zimapangidwa chifukwa cha zakudya zoyenera,
• ntchito yamoyo yonse ikukhazikitsidwa - kagayidwe kazinthu kakukula, mawonekedwe am'mimba akukhala bwino, ntchito za ziwalo zamkati zikukonzanso, zomwe zimapangitsa kugwiritsa ntchito dongosolo lotere kwa nthawi yayitali komanso ngakhale moyo wonse,
• chakudya chimapangidwa chomwe chimakhala choyenera ngakhale kwa azimayi oyembekezera komanso othinana, anthu omwe ali ndi matenda osachiritsika kapena oopsa.

Vuto lokhalo mukatsata zakudya pa index ya glycemic ndikofunikira kutsatira pafupipafupi tebulo. Koma popita nthawi, mutha kuzolowera kapena kukumbukira zizindikiro za GI pazogulitsa zazikulu. Tiyenera kukumbukira kuti ngakhale zakudya zabwino kwambiri zimakhala ndi zotsutsana.

Zoyipa ndi zotsutsana

Zakudya zama glycemic zochepa sizikulimbikitsidwa ngati muli ndi zovuta zotsatirazi:

• mavuto amisala
• kagayidwe kachakudya matenda
• matenda ashuga
• ofooka boma atadwala kwa nthawi yayitali kapena opaleshoni.

Komanso, zakudya sizili zoyenera kwa achinyamata pakutha msinkhu.

Zovuta zomwe zimachitika mwanjirayi ndikuti sizipereka mphamvu msanga - mutayesetsa kwambiri mwezi umodzi mutha kuthana osaposa 10 kg. Nthawi yomweyo, kuchepa thupi kumadalira thupi komanso kudya zakudya zolimbitsa thupi.

Mwambiri, zakudya zotsika kwambiri za glycemic zimawonedwa kuti ndizosavuta kutsatira, popeza zimangotengera kusiyidwa kwazinthu zina kuchokera muzakudya. Njira iyi yochepetsera thupi inayamba kupangidwa ndi Dr. Michel Montignac, yemwe ananena kuti munthu wonenepa ayenera kupeza chisangalalo pakudya, osati kumangokhala ndi njala.

Unali njira ya Montignac komanso gome la GI lomwe adapanga lomwe lidakhala maziko otaya thupi pazakudya zochepa za glycemic.

Demi Moore: Zakudya Zone

Amayi atatu apakati sanawonekere kuwonetseredwa mwa chithunzi cha ochita sewerawa. Demi Moore adasankha chakudya ndi dzina loyambirira la Chingerezi The Zone, lomwe linapangidwa ndi wasayansi waku America Dr. Barry Sears. Lingaliro lalikulu lazakudya izi ndi motere: 40% yazakudya zanu za tsiku ndi tsiku ziyenera kukhala zopatsa mphamvu, 30% - mapuloteni, omwe adakhala 30% - mafuta. Muyenera kudya nthawi yomweyo - kasanu patsiku. Patsikulo pali mafuta “abwino” (mafuta a masamba, nsomba zamafuta ndi mafuta a masamba) ndi "ogulitsa" wama protein (nyama yopendekera ndi nsomba). Cholinga ndikukhazikika pamankhwala a insulin ndikupewa kufalikira kwa mafuta, kuchepa thupi osamva njala komanso kutopa. Kodi ndizoyenera kutsanzira nyenyezi? Ngati mutayang'anitsitsa, zimapezeka kuti tili ndi zakudya zama protein, mwinanso zofewa. Zitha kuchepa thupi popanda kutaya minofu yambiri, koma izi zisanachitike, onetsetsani kuti chiwindi chanu ndi kapamba sangasamale. Kuphatikiza apo, "Zone" ndi chakudya kwenikweni, osati chakudya chopatsa thanzi kwa moyo wanu wonse. Thupi silifunikira kuchuluka kwa chakudya chama protein, nthawi zambiri akatswiri azakudya amatcha pang'ono - 15% yazakudya zonse.

Njira ya Montignac - timachepetsa thupi popanda njala

Njira yodyetsa zakudya ya zakudya zodziwika bwino zaku French, potengera kudalira kwa kulemera kwa thupi pa index ya glycemic ya zakudya zomwe zaswedwa, yasintha kwenikweni pankhani yakuchepetsa thupi. Chifukwa cha njira yosiyana kotheratu, imakulolani kuti muchepetse kunenepa komanso kwanthawi yayitali, pomwe zakudya zonse zolimba zomwe zimachepetsa zakudya ndizovuta kwambiri kulekerera chifukwa chokhala ndi njala nthawi zonse, ndipo mukamaliza maphunziro nthawi zambiri zimayambitsa kubwereranso thupi.

Njira ya Montignac ilibe zophophonya zonsezi, popeza lamulo lake lalikulu ndikuchepetsa thupi popanda njala.

Malamulo a Dr. Montignac

Pulogalamuyi yodziyimira kulemera sangatchulidwe chakudya monga mwa chikhalidwe chake. Ndi chakudya chopatsa thanzi, chomwe chimatengera kusankha kwa zakudya zina, poganizira momwe zimayendera pochita ma metabolic omwe amateteza kunenepa kwambiri, matenda a shuga, matenda a mtima komanso mitsempha yamagazi.

Mfundo ya Montignac yothana ndi kunenepa kwambiri imachokera pa kuwerengera kwa glycemic indices zamagulu omwe adya. Wopatsa zakudya ku France akuti muyenera kuchepa thupi, osati kufa ndi njala, koma kusankha chakudya choyenera.

Mwanjira ina, kutsitsa GI, ndibwino kuti muchepetse kunenepa. Malinga ndi izi, wolemba njirayo adapanga tebulo lapadera, ndikugawa zinthuzo mogwirizana ndi chidziwitso cha glycemic.

Miyezo yotsatirayi ya GI idatengedwa ngati maziko:

• wotsika - mpaka 55,
• pafupifupi - 56-69
• mkulu - kuchokera 70.

Mlingo wa tsiku ndi tsiku wa kuchepetsa thupi uyenera kukhala magawo 60-180, kutengera kulemera koyambirira.

Kuphatikiza apo, muyenera kutsatira malamulo angapo osavuta:

• kumwa madzi okwanira malita awiri,
• osaphatikiza chakudya ndi mafuta,
• Idyani pafupipafupi kwa maola atatu.

Motsogozedwa ndi mfundozi, popanda choletsa chilichonse mu zopatsa mphamvu, Michel Montignac kwa miyezi itatu adataya 15 makilogalamu owonjezera pamenepa ndipo pambuyo pake adasungira zotsatira zake.

Tebulo yazogulitsa

Kugwiritsa ntchito glycemic index tebulo ndizofunikira kwa zakudya za Montignac. Zimakupatsani mwayi kuti musankhe zinthu zoyenera ndikupanga mndandanda womwe ungawathandize kutsitsa kunenepa kwambiri.

Tiyenera kudziwa kuti index ya glycemic imangoperekedwa kuzinthu zomwe zimakhala ndi chakudya chokha. Chifukwa chake, palibe zinthu zambiri zomanga thupi, mwachitsanzo, zopangidwa ndi nyama patebulo, zomwe zikutanthauza kuti GI yawo ndi 0.

Masiteti ndi Mapulogalamu

Njira yochepetsera thupi molingana ndi Montignac imachitika m'magawo awiri:

• poyamba - kulemera kumachepetsedwa mpaka mulingo womwe mukufuna,
• Lachiwiri - zotsatira zake zidakhazikika.

Kuti mukwaniritse zolinga zanu, kudya zakudya zamafuta ochepa kuyenera kukhala kochepa, ndiye kuti pachigawo choyamba zakudya zomwe zili ndi GI yotsika ndizomwe zimaloledwa kudya. Atataya ma kilogalamu ofunikira, gawo lachiwiri ndikukhazikika kwa kulemera, pomwe mndandanda wazinthu zololedwa umakulitsidwa, koma osaphatikizidwa kapena ndi malire a zakudya zapamwamba kwambiri.

Gawo loyamba - kuchepa thupi

Pa gawo loyambirira la zakudya za Montignac, muyenera kudya kuti musayambitse kwambiri shuga.

Chakudya chosankhidwa bwino chomwe chili ndi GI yotsika chimapewa kudziunjikira kwa mafuta ndikuwotcha mafuta osungira omwe alipo.

Chakudya chochepa cha hypoglycemic

Zinthu zomwe chizindikiro ichi ndi 55 kapena kuchepera, zikafikiridwa ndi thupi, zimapangitsa kuti shuga azichulukirachulukirachulukira ndipo samalowerera kwambiri m'mimba. Izi ndichifukwa choti kapangidwe kake kamaphatikizapo zovuta zam'mimba, zomwe mothandizidwa ndi ma enzymes amawola pang'onopang'ono.

Mulimonsemo, mumafunikira chidziwitso chomwe chikuwonetsa bwino zomwe zakudya zomwe zili ndi index ya glycemic yotsika.

Chakudya choterocho ndi choyenera kwa anthu omwe akufuna kuchepa thupi komanso kuchepa thupi, chakudya chokhala ndi cholembera chochepa chimangofanana ndi njira yochepetsera thupi. Kuphatikiza apo, zakudya izi zimatha kuchepetsa njala kwa nthawi yayitali.

Zakudya zamagulu ochepa za hypoglycemic:

• masamba - kuyambira 10 mpaka 40,
• ngale balere - 22,
• mkaka wachilengedwe - 26,
• zipatso - kuyambira 20 mpaka 40,
• mtedza - 20,
• masoseji - 28.

Doctor of Science, wasayansi David Ludwig adaganiza kuti anthu omwe amadya zakudya zokhala ndi hypoglycemia yambiri, amadya zopatsa mphamvu zokwanira 80% tsiku lonse kuposa zomwe chakudya chawo sichinali chochepa kwambiri.

Izi ndichifukwa choti pakuwonjezeka kwamphamvu kwa shuga wamagazi, zomwe zimakhala norepinephrine zimachulukitsa, zomwe zimapangitsa kuti munthu azilakalaka komanso kulimbikitsa munthu kuti adye china, mosiyana ndi zinthu zomwe zili ndi index yotsika.

Zakudya zoterezi zimasiyana ndi njira ya Montignac popeza imapangidwira kuti ichotse thupi, pomwe njira yachipatala ya ku France imaphatikizanso kupewa matenda ashuga ndi mtima.

Chakudya chotsika cha glycemic chimapangidwanso pakuwongolera kuchuluka kwa chakudya chamafuta, koma mosiyana ndi njira ya Montignac, imakhala ndi magawo atatu, yoyamba yomwe imakhala yokhwima kwambiri. Chifukwa cha njirayi, njira yochepetsera thupi imeneyi imakuthandizani kuti muchepetse thupi mwachangu, kenako ndikutchinjiriza.

Kugwiritsa ntchito chakudya chochepa cha glycemic index kumafuna kutsatira malamulo awa:

• mutha kugwiritsa ntchito zakudya zomwe zimakhala ndi thanzi labwino komanso GI yotsika,
• Chakudya chizikhala chosangalatsa, makamaka zakudya 6 patsiku,
• chakudya chomaliza - pasanathe maola 3 asanagone, kuti m'mimba mupeze nthawi yopuma komanso kuchira,
• pakuphika - mankhwala osachepera kutentha, omwe nthawi zambiri amawonjezera GI,
• Mutha kumwa madzi ambiri monga thupi, popanda kubweretsa tsiku lililonse kwa zakudya zambiri 1.5-2 malita.

Ndikofunikanso kuwunika zomwe zili m'makoriwo, chifukwa kuchepetsa kuchuluka kwa chakudya sikungakhale kopanda tanthauzo ngati mutapatsa thupi zopatsa mphamvu zochuluka kuposa momwe zingathere. Pa chakudya chochepa cha glycemic, zopatsa mphamvu za calorie pazakudya za tsiku ndi tsiku siziyenera kupitirira 1500-1700 kcal. Ndikofunikira kwambiri kutsatira malamulo onsewa magawo 1 ndi 2.

Magawo a kuchepetsa thupi

Poyerekeza ndi 2-siteji ya Montignac, mu zakudya zomwe zili ndi index yotsika ya glycemic, magawo atatu akuganiziridwa kuti atha kumaliza, pomwe gawo lomaliza muzochitika zonse ziwirizi limatsimikiziridwa. Koma mu zakudya zotsika kwambiri za glycemic, yoyamba imawonjezeredwa - gawo lovuta kwambiri, lomwe silikupezeka mu pulogalamu ya a French zakudya.

Mwambiri, njira yochepetsera thupi ndi motere:

• Gawo loyamba ndikuwotcha mafuta, pomwe zakudya zomwe zili ndi GI mpaka 39 zikugwiritsidwa ntchito,
• Gawo lachiwiri - kuchepa pang'onopang'ono kwa kulemera pazotsatira zomwe mukufuna, ndikuloledwa kuwonjezera GI mpaka 55,
• gawo lachitatu likukonzekera, maziko a chakudyacho ayenera kukhala zakudya zomwe zili ndi GI mpaka 69, ndipo chakudya chochepa kwambiri cha glycemic chitha kuphatikizidwanso.

Mkhalidwe wofunikira pakuchita bwino kwa kuwonda koteroko ndi gawo lolamulidwa gawo lililonse la magawo awa, apo ayi kuchepetsa kuchepa kumakhala kosakwanira kapena kulemera kwakataya kumabweza msanga. Kutalika kwa chakudya chochepa cha glycemic kutengera mawonekedwe a thupi ndi zolinga, koma sizingakhale zosakwana masiku 21 - zimatenga nthawi yochulukirapo kuti apange zizolowezi zatsopano zodya.

Komanso, gawo lililonse liyenera kukhala osachepera sabata, munthawi yabwino kwambiri - masabata awiri.

Pakadali pano chakudya, thupi limatsukidwa kwambiri pazinthu zonse zosafunikira, kuphatikiza mafuta osungira. Kugwiritsa ntchito zakudya zomwe zili ndi chakudya chochepa kwambiri kumapangitsa kuti pakhale mphamvu zochulukirapo, komanso kusowa kwake - kuwotcha masheya, omwe akuyenera kutayidwa.

Kuwona chakudya chochepa cha glycemic, muyenera kukumbukira za kuchuluka. Chovomerezedwa kuti muzidya chakudya chochuluka sikuyenera kukupangitsani kudya kwambiri, komanso simungathe kudzipha nokha kuti mukwaniritse zotsatira zake mwachangu.

Sikulimbikitsidwa kukhala gawo loyamba kwa masabata awiri. Ndikwabwino kuti muyambe kuchepa thupi pang'onopang'ono mutatsuka kwambiri, mpaka kufikira gawo lachiwiri.

Gawo lachiwiri

Kutalika kwakukulu kwa tsambali kuyenera kutsimikiziridwa mosadalira. Mukangowerenga kuchuluka kwa ma kilogalamu, muyenera kupitiriza kuteteza kulemerako.

Pa gawo lachiwiri, chakudyacho chimatha kuphatikizidwa ndi zinthu zomwe zili ndi GI yayitali kuposa momwe zimakhalira poyamba, komabe ndizochepa. Munthawi imeneyi, ndikofunikira kuyang'anira kuchuluka kwa chakudya.

Gawo lomaliza, lomwe cholinga chake ndi kuphatikiza zotsatirazo, siziyenera kupitirira gawo loyamba ndi lachiwiri palimodzi. Palibe chifukwa choti chikaphonyedwe kuti kulemera kotayika kusabwerenso. Maziko a chakudya tsopano amakhala ndi zakudya zomwe zili ndi GI yotsika komanso yapakatikati. Amaloledwa nthawi zina kugwiritsa ntchito zakudya zomwe zimakhala ndi index yayikulu ya glycemic.

Malangizo Pabwino

Zakudya za index za glycemic zimafuna kuyanjanitsidwa pafupipafupi ndi tebulo, zomwe sizili zophweka nthawi zonse. Pofuna kuti musasokonezedwe ndi zizindikirozo komanso osakana chakudya chomwe mumakonda, mutha kugwiritsa ntchito malangizo ena a akatswiri azakudya mukamalemba:

• ndiwo zamasamba - chinthu chofunikira kwambiri chomwe chimatha kumenyedwa kwamuyaya, koma makamaka mu mawonekedwe osaphika, makamaka beets ndi kaloti,
• mbatata zimakhala zophika bwino "m'mayunifomu awo" ndikuzizira (pamenepo fayilo imapangika bwino, wowuma osakanikirana, yomwe imathandizira shuga wambiri),
• zipatso - mungathe kudya maapulo, mapeyala, malalanje, rasipiberi mopanda malire. Kupatula nthochi, kiwi, mphesa, gour,
• Macaroni - kokha kuchokera ku tirigu wa durum, wozizira komanso wowonda,
• mpunga - umatha kukhala wa bulauni, wamtchire mitundu, sungathe - kupukutidwa,
• buledi - tirigu wathunthu, chinangwa kapena wowonda,
• Zakudya zomanga thupi (nyama yopanda mafuta, nsomba, mafuta amkaka ochepa) zimaloledwa, koma siziyenera kukhala zochuluka,
• zakudya zambiri zopatsa mphamvu kwambiri - soseji, pizza, chokoleti - zimakhala ndi GI yotsika, koma sizoyenera kudya zakudya,
• ngati mukufuna kudya kena kokhala ndi GI yayikulu, phatikizani chakudya ichi ndi zakudya zochepa za glycemic, ndiye kuti kuchuluka kwa glucose kumawonjezeka pang'onopang'ono.

Kutsatira izi ndikuthandizirani kuti musadalire tebulo la zizindikiro komanso osaphwanya malamulo azakudya.

Njira ya glycemic index kuwonda kumakupatsani mwayi woti muthe kutaya mapaundi owonjezera ambiri, koma osati pompopompo, koma pang'onopang'ono, koma popanda njala ndi kupsinjika kwa metabolic kwa thupi.

Monga lamulo, pakatha milungu iwiri mutha kuthana ndi pafupifupi 3-5 makilogalamu olemera kwambiri, ndipo izi sizingachitike chifukwa cha madzi, chifukwa cha kuwotcha mafuta. Pambuyo pake, kuchepa thupi sabata iliyonse nthawi zambiri imakhala 1-2 makilogalamu, omwe amasiya mosagwirizana. Koma chifukwa cha izi muyenera kusinthanso zakudya zanu, kadyedwe kanu ndi moyo wanu.