Mndandanda wa glycemic wa nthangala

Mndandanda wamphamvu wamatumbo a nyemba zam'chitini umapangitsa kuti azikhala ndi shuga. Ma nyemba zatsopano komanso zouma zimawonedwa ngati zopangidwa ndi GI yotsika, tikulimbikitsidwa kuti muziwiritsa musanaphike ndikuwiritsa m'madzi amchere. Chithandizo cha kutentha kumeneku chimakupatsani mwayi wopulumutsa mavitamini ambiri, pomwe GI sichikula monga kumalongeza.

ZOFUNIKA KUDZIWA! Ngakhale odwala matenda ashuga kwambiri amatha kuchiritsidwa kunyumba, popanda opaleshoni kapena zipatala. Ingowerenga zomwe Marina Vladimirovna akunena. werengani zonena zake.

Kodi mndandanda wamtundu wa glycemic ndi chiyani?

Kuchuluka kwa shuga m'magawo atadya chida china kumawonetsa index ya glycemic. Chifukwa cha chizindikiro ichi, anthu omwe ali ndi matenda ashuga amatha kupanga menyu tsiku ndi tsiku osawopa kuphulika kwadzidzidzi mu glucose. GI ya glucose inatengedwa monga muyezo - ndi 100. Chakudya chokhala ndi GI pamwambapa 70 ndi chowopsa kwa matenda ashuga. Zogulitsa zomwe zimakhala ndi GI pansipa 40 zimawonedwa kuti ndizothandiza. Mukamagwiritsa ntchito, chakudya chimagwidwa pang'onopang'ono, ndikuwonjezera shuga. Kuphatikiza kokhazikika kwa chakudya choterocho kumawonekeranso bwino maonekedwe ndi thanzi la munthu aliyense. Izi zimaphatikizapo mbewu, masamba, zipatso, zipatso ndi nyemba.

Shuga amachepetsedwa nthawi yomweyo! Matenda a shuga m'kupita kwa nthawi angayambitse matenda ambiri, monga mavuto amawonedwe, khungu ndi tsitsi, zilonda zam'mimba, zilonda zam'mimba komanso matenda otupa! Anthu amaphunzitsa zinzake zowawa kuti azisintha shuga. werengani.

Kodi nyemba zimatha kukhala pachakudya?

Ma Legs amalimbikitsidwa kuti aziwonjezedwa pafupipafupi ku chakudya cha anthu odwala matenda a shuga. Mndandanda wa glycemic wa nyemba umakhala wotsika ukamadyedwa mwatsopano kapena wowiritsa. Nandolo zobiriwira zobiriwira, mphodza kapena nyemba, chifukwa cha kutalika kwa chithandizo cha kutentha, zimakhala ndi GI yayikulu komanso zochepa zofunikira. Pomwe mbewu zatsopano ndizosungirako zamasamba komanso micronutrients.

Chifukwa chokhala ndi zopatsa mphamvu zambiri, kukula kwa gawo la miyendo patsiku kumayenera kukhala kochepa.

Phindu la Matenda A shuga

• ndi kugwiritsa ntchito pafupipafupi, mwayi wa zovuta za shuga umachepa ndi 25%,
• kuchuluka kwa chakudya chokhala ndi ma legamu ndizochepa kwambiri, zimakumba kwa nthawi yayitali ndipo insulin siyofunikira pakuthiridwa kwawo,
• nyemba zonse zimachotsa cholesterol "choyipa" m'thupi.

Kodi GI ya miyendo yosiyanasiyana ndi iti?

Nyemba za Matenda A shuga

• mapuloteni - 24 g,
• mafuta - 2 g
• chakudya - 60 g
• madzi - 12 g
• calcium - 140 mg
• magnesium - 150 mg.

Kuti muchotse zinthu zapoizoni, musanaphike, nyemba zofiira zonyowa zimabiritsidwa m'madzi usiku kapena theka la tsiku. Panthawi imeneyi, mbewu zimadzaza ndi madzi, zimafewetsa, zinthu zomwe zimayambitsa maluwa zimasungunuka. Njira yophika itaphika itenga nthawi yambiri. Mndandanda wa nyemba za glycemic umakulolani kuti muzidya tsiku lililonse, mukuwona momwe zimakhalira ndi kalori.

Nkhuku kapena nandolo za nkhosa

• mavitamini - E, gulu B,
• Zomera - K, B, Se, Mn, Fe, Mg, P, Ca,
• mafuta, CHIKWANGWANI, protein protein.

100 magalamu a njuchi imakhala ndi 320 kcal.

Zotsatira za anapiye owiritsa thupi:

Mphamvu yodyetsa zimawonekera mukatha kudya anapiye.

• amachepetsa mwayi wokhala ndi khansa
• matenda a shuga
• imakhala ndi njira yoteteza ku matenda a mtima, mtima ndi mtima, kugunda kwamtima,
• kumalimbitsa chitetezo chathupi
• Amasintha kagayidwe kachakudya, amathandizira kudzimbidwa,
• Imachepetsa ukalamba
• kubwezeretsa m'masitolo achitsulo, kuphatikiza hemoglobin,
• bwino khungu, amathandiza kuchiritsa zilonda, chikanga,
• Imakhala ndi kufatsa kotsitsa.

Nandolo za nkhosa zowetedwa ndizothandiza kwambiri. Mu boma lino, ma macronutrients othandiza amathandizidwa. Komabe, musanawonjezere pachakudyachi, muyenera kudziwa ngati pali zovuta zina. Izi nyemba sikuletsedwa kwa chifuwa. Chifukwa cha kuchuluka kwa kupanga kwa gasi, ndibwino kufunsa dokotala wanu za momwe mungawonjezere zakudyazo. Komanso nandolo za mutton siziyenera kudya ndi gout.

Kodi zikuwonekabe zosatheka kuchiritsa matenda ashuga?

Poona kuti mukuwerenga izi tsopano, kupambana polimbana ndi shuga wambiri sikuli kumbali yanu.

Ndipo mudaganizapo kale za chithandizo kuchipatala? Ndizomveka, chifukwa matenda ashuga ndi matenda oopsa, omwe, ngati sanapatsidwe, amatha kufa. Udzu wokhazikika, kukodza mwachangu, masomphenya osalala. Zizindikiro zonsezi mumazidziwa nokha.

Koma kodi ndizotheka kuchitira zomwe zimayambitsa m'malo mothandizira? Timalimbikitsa kuwerenga nkhani yokhudza matenda aposachedwa a shuga. Werengani nkhani >>

Makina - woyimira bwino kwambiri pagulu la nyemba

Chifukwa cha kusungunuka bwino, nandolo zowiritsa, nyemba ndi mphodza zimayamwa bwino ndi thupi. Amasiyana monga chimanga ndi chimanga chifukwa mapuloteni am'minda amasunganso mawonekedwe awo amino acid kwathunthu.

Malinga ndi zomwe zimapanga michere, 100 g yagulitsayo ili ndi:

Kwa odwala matenda ashuga, chofunikira ndichakuti chimanga (mpunga, barele, oatmeal) chimaposa michere yambiri komanso yoperewera m'mapuloteni. Nandolo ndi nyemba zimagwira monga maziko pokonza casseroles, meatballs, cutlets.

Ma lentulo owiritsa amagwiritsidwa ntchito mu sopo ndi mbewu monga zodzikongoletsera. Mtsogoleri pama protein, amakhala ndi mafuta ochepa kuposa nyemba. Mu 1 mkate unit (XE) pali supuni 5 ya nyemba, ndi mphodza - 7 tbsp. l Mutha kudya shuga yake yambiri ndikukhala wokwanira.

• michere (phosphorous, potaziyamu),
• mavitamini (thiamine, ascorbic acid, retinol),
• zofunika amino acid (tryptophan, lysine, methionine),
• choline ndi chinthu cha nayitrogeni.

M'mbale zophikira, mphodza, nyemba ndi nyemba zimaphatikizidwa ndi masamba (anyezi, dzungu, kaloti, kabichi, beets). Mutha kuwonjezera apulo ku saladi ndi nyemba. Amalimbikitsidwa kuti azigwiritsidwa ntchito pakudya kwa odwala omwe ali ndi matenda ashuga omwe ali ndi zovuta pa impso. Contraindication yogwiritsa ntchito imatha kukhala kusalolera kwa chinthu kapena zakudya zomwe zimapangidwira.

Milungu yokhudza matenda ashuga

Nandolo, anapiye (makamaka soya) amakhala ndi mapuloteni ambiri ammasamba, omwe amamwa thupi la munthu bwino kuposa nyama. Izi zitha kukhala zoyenera kwa anthu omwe amadya masamba, komanso anthu omwe akufuna zakudya zabwino (kuphatikizapo zamankhwala, zomwe ndizofunikira kwa odwala matenda ashuga). Kuphatikizidwa kwa ma nyemba ndi mpunga wa bulauni (bulauni) (GI 40-45) kuli ndi gawo lonse la ma amino acid ofunikira.

Ma mawonekedwe owuma, ma nyemba amakhala ndi GI yotsika, chifukwa chake kugwiritsa ntchito shuga sikungayambitse kulumpha kwadzidzidzi m'magazi a magazi. Kusiyanako ndi masamba zamzitini, omwe amakonzedwa pogwiritsa ntchito shuga. Chifukwa chake, ndibwino kuti muphunzire zilembo pazomwe zachitika: ngati shuga akuwonetsedwa, ndiye kuti GI izikhala yokwera, yomwe siivomerezeka pachakudya cha anthu odwala matenda ashuga.

Akatswiri azakudya amalimbikitsa kuti odwala matenda ashuga azisamalira nyemba zobiriwira (zobiriwira), zomwe zimakhala ndi zotsatira zabwino pakuchita kwa kapamba ndipo zimathandizira kubisalira kwa insulin.

Masamba amakhala ndi mavitamini a gulu B, E, PP, carotene. Mineral: potaziyamu, magnesium, sodium, phosphorous, iron, nthaka. Ulusi wazomera zam'mimba zimathandizira matumbo, omwe amafunikira kunenepa kwambiri.

GI mphodza ndi nyemba

Glycemic index kapena GI yazogulitsa imakupatsani mwayi wowunika kusintha kwa glycemic level mukatha kudya. Palibe othandizira shuga a magazi konse. Izi zikuphatikiza:

• masamba obiriwira (kabichi, nkhaka, zukini, tsabola belu),
• utoto (tomato wonse, dzungu, radish),
• mapuloteni (mtedza, bowa, soya).

Mndandanda wa glycemic wa nyemba (siliculose) ndi magawo 42, mphodza - 38. Iwo ali mgulu lomwelo ndi zisonyezo kuchokera 30 mpaka 40. Pafupifupi, mfundo zomwezo za anapiye, nandolo, ndi nyemba.

• phatikizani kapangidwe kazakudya zomanga thupi m'maselo a thupi,
• sinthani lipid kagayidwe,
• yambitsa kupuma mu zowonongeka.

Nyemba, kutengera mawonekedwe ake, zimagawidwa mozungulira komanso chowongoka, chamtali. Ndi utoto, amawapanga kukhala oyera (ofiira, abulauni, achikasu, zobiriwira) komanso osiyanasiyana. Nyemba zoyera zimawoneka bwino bwino kuposa nyemba zautoto. Ndikofunika kuti muziigwiritsa ntchito maphunziro oyamba.

Nyemba zamtundu ndi mphodza zimapaka msuzi. Msuziwo umatembenuza mthunzi wakuda. Kuti muchite izi, pali njira yosankha - payokha konzani nyemba. Kale mu yophika mawonekedwe amawonjezeredwa ndi mbale yamadzimadzi asanathe kuphika.

Kukonzekera, kusungidwa mu mawonekedwe owuma ndi zamzitini

Nthawi zambiri gwiritsani nyemba zamzitini ndi nandolo. Ziphuphu zopanga mafakitale ziyenera kukhala ndi deti la August-Seputembala. Ino ndi nthawi yomwe mbewuyo imakhwima ndipo nthawi yomweyo imagwiritsidwa ntchito pazolinga zake. Nyemba zamatenda zimagwiritsidwa ntchito pa vinaigrette, saladi.

Mitundu iliyonse yamapapu imafunikira nthawi yophika yosiyana (kuyambira mphindi 20 mpaka ola limodzi). Kuwasakaniza ndikuphika nthawi imodzi ndikosatheka. Nandolo zodulidwa ndizabwino pamtundu wonsewo. Amadzuka nthawi 1.5-2 mwachangu. Mutha kuphika zakudya zosiyanasiyana kuchokera ku nandolo zowiritsa ndi kuwonjezera pazinthu zina (mazira, ufa, nyama).

Kukoma ndi zopatsa thanzi za mphodza ndi nyemba zimakhudzidwa ndi momwe zimasungira. Ndikofunika kuti chouma sichikhala ndi chinyezi, tizilombo, makoswe. Ubwino wa zinthu zogulitsa zamakedzana zimawunikidwa malinga ndi kukula kwake komanso kukhulupirika, kuyang'anira, ndi kupezeka kwa uve.

Kugwiritsa ntchito tebulo lomwe likuwonetsa zinthu za GI ndikosavuta komanso kosavuta. Ili ndi mizati iwiri. Chimodzi chimawonetsera dzinalo, linalo ndi chizindikiro cha digito. Zakudya za gulu limodzi zimatha kusinthana. Wodwala wodwala matenda a shuga katatu pa sabata amatha kudya mphodza. Zakudya zochokera ku izo ndi ma nyemba zina sizikulimbikitsidwa kuti anthu azizolowera matumbo (flatulence, colitis, enteritis).