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Glycemic Product Index.

Glycemic Index (GI) ndi mndandanda wowonetsa momwe udzakulire. shuga m'magazi mutatha kudya chakudya chamafuta chinthu chilichonse. Mwanjira ina, GI imawonetsa mphamvu ya chakudya mankhwala gonjetsani glucose.

Mndandanda wokwera komanso wotsika wa glycemic

Glycemic Index imatsimikiziridwa ndi zifukwa:

Mlingo wa Cleavage chakudya kwa glucose. Ndi kusweka kwadzidzidzi, glucose ochulukirapo amalowa m'magazi nthawi.
Kuchuluka kwa chakudya chamafuta, wokhoza kugawanitsa.

High Glycemic Index zikutanthauza kuti mutatha kudya mtundu wamtunduwu, mulingo shuga m'magazi adzafika mkulu. Zomwe akunena ndi kuchuluka kwa shuga m'magazi pambuyo pa kumwa shuga. GI shuga ndizofanana ndi 100 mayunitsi. GI imayandikira 0 ngati palibe kusintha kwa shuga m'magazi. Chifukwa chake, zinthu zambiri zimakhala ndi GI kuyambira 0 mpaka 100. Koma pali zinthu zomwe zili ndi GI yoposa 100, mwachitsanzo, mowa, madeti, ndi zina zambiri.

Glycemic Product Index

Malinga ndi malingaliro a mabungwe apadziko lonse lapansi (WHO, Food and Agriculture Organisation (FAO), European Association for the Study of Diabetes (EASD), Australia Council ya Science Science mu Health and Medicine (NHMRS), ndi zina), njira zotsatirazi pazowunika zakudya zimalandiridwa. Index ya Glycemic:

GI Yotsika (magawo ochepera 55)
Ndili ndi GI yapakati (mayunitsi 55-69)
GI yayikulu (yoposa 70)

Katundu wa glycemic.

Glycemic Index Factor imatsimikiza kuchuluka kwa kusintha kwa shuga mukamadya zakudya za chinthu china (mwachitsanzo, Kiwi GI ndi 50, ndipo pei GI ndi 34). Koma zinthu zomwezi zili ndi zakudya zamagulu ochulukirapo (100 g ya kiwi ili ndi 4 g yamafuta, ndipo 100 g ya peyala ili ndi 10 g yamafuta). Popeza kuchuluka kwa shuga m'magazi kumadaliranso kuchuluka kwa chakudya chambiri chomwe chimapatsidwa shuga, ndikofunikira kutenga zonsezi – Gi ambiri kuchuluka nthawi imodzi chakudya.

ndikofunikira kudziwa kusiyana kwa glycemic index ndi glycemic katundu

Zikhala kuti GI imawonetsa kufananiza wamafuta m'magulu osiyanasiyana pokhapokha ndimankhwala omwe adya awa. Chifukwa chake, pogwiritsa ntchito lingaliro la GI zokha, sitinganene momveka bwino kuti 100 magalamu omwe ndi mankhwala ati omwe angakulitse shuga yathu yambiri? Lingaliro limagwiritsidwa ntchito pa izi. Katundu Wamatenda a Glycemic (GN / GL).

Katundu wa glycemic kuyembekezera kuchulukitsaGlycemic Index malonda pa kuchuluka m'menemo chakudya, ndipo pitirizani ntchitoyi logawidwa ndi 100.

GN = (GI X kuchuluka kwa chakudya) / 100

Katundu Wamatenda a Glycemic ndi chisonyezo chochulukirapo za moyo weniweni, monga tonse timayetsa chakudya nthawi zambiri m'magalamu ndi ma kilogalamu, osasamala nthawi zonse paz kapangidwe kake - BJU.

Glycemic katundu ilinso ndi magawo ena:

otsika - mpaka 10 mayunitsi
pafupifupi - zigawo za 11-19
okwera - oposa 20 mayunitsi

Mlozera wa zakudya za GN ndiwotheka kuwunika ndikuwongolera chizindikiro chake patsiku. Mwachilengedwe, kuchuluka kwa glycemic tsiku ndi tsiku kumasiyana - pafupifupi pakati pa 60 ndi 180. Mlingo wa GN wathunthu, osaposa 80, umawerengedwa kuti ndi wotsika, wapakati - kuyambira 81 mpaka 119, mkulu - 120 kapena kupitirira. Malangizo a Nutritionists - pitilizani pakati.

Chitsanzo kuchokera ku moyo.

Kubwerera ku kiwi yathu ndi mapeyala. Kwa 100 g mwa zinthu zomwe timapeza:

GN Kiwi = (50 * 4) / 100 = 2 mayunitsi

Mapeyala a GN = (34 * 9.5) / 100 = 3,4 mayunitsi

Ndikukonzekera kuti mutadya gawo limodzi la mapeyala kapena kiwi, mapeyala azilimbitsa shuga wathu wamagazi kuposa kiwi. Nthawi yomweyo, chizindikiro cha Glycemic Index chimatiuza zosiyana (GI kiwi> GI mapeyala).

Glycemic katundu wa kiwi ndi peyala

Chifukwa chake, timapeza chitsimikiziro kuti chizindikirocho Katundu Wamatenda a Glycemic kuposa yabwino komanso yothandiza kwa moyo wathu. Chifukwa chake, posankha katundu ndi gawo la shuga m'magazi, chifukwa chake kusankha insulin, muyenera kuyang'ana osati kokha Glycemic Index matebulokomanso Glycemic Katundu wambiri malonda.

Kodi mndandanda wazinthu zamtundu wa glycemic ndi chiyani (GI), momwe mungadziwire ndikuwerengera

Aliyense amadziwa kugawidwa kwa chakudya kuchokera kumbewu ndi nyama. Munamvanso za kufunikira kwa mapuloteni komanso kuwopsa kwa chakudya chamafuta, makamaka kwa odwala matenda ashuga. Koma kodi chilichonse ndi chophweka motere?

Kuti mumvetsetse bwino zovuta zomwe zimapezeka m'zakudya, muyenera kungophunzira momwe mungadziwire index. Ngakhale mndandanda wazipatso ndizosiyanasiyana, kutengera mtundu wawo, ngakhale kuti amagwiritsidwa ntchito muzakudya zambiri. Malinga ndi ndemanga, mkaka ndi nyama zimapangidwa modabwitsa, kuchuluka kwa zakudya zomwe zimatengera, makamaka, pamakonzedwe awo.

Mlozowo umawonetsa kuchuluka kwa mayamwidwe azinthu zopezeka ndi thupi ndi kuwonjezeka kwa shuga wamagazi, mwakulankhula kwina, kuchuluka kwa glucose komwe kumapangidwa pakukumba. Kodi zimatanthawuza chiyani pochita - zogulitsa zokhala ndi index yayitali zimakhala zodzaza ndi shuga wambiri wosavuta, motero, zimapereka mphamvu zawo kwa thupi mwachangu. Zogulitsa zokhala ndi index yotsika, m'malo mwake, pang'ono ndi pang'ono.

Mlozowu umatha kutsimikizidwa ndi kakhazikitsidwe kogwiritsa ntchito kuwerengera GI ndi gawo lofanana la chakudya chabwino:

GI = Gawo lachitatu la carbohydrate / Gawo la glucose triangle x 100

Kuti mugwiritse ntchito mosavuta, kuwerengera kumakhala ndi mayunitsi zana, pomwe 0 ndi kusapezeka kwa chakudya chamagulu, ndipo 100 ndi shuga weniweni. Mndandanda wamtundu wa glycemic ulibe mgwirizano ndi zopatsa mphamvu kapena kumva kuti mwadzaza, komanso siwokhazikika. Zomwe zimakhudza kukula kwake zimaphatikizapo:

njira kukonza mbale
kalasi ndi mtundu
mtundu wa pokonza
Chinsinsi.

Monga lingaliro wamba, mndandanda wazakudya za glycemic unayambitsidwa ndi Dr. David Jenkinson, pulofesa ku yunivesite yaku Canada mu 1981. Cholinga cha kuwerengera kwake chinali kudziwa zakudya zabwino kwambiri za anthu odwala matenda ashuga. Zaka 15 zoyesedwa zidayambitsa kukhazikitsidwa kwa gulu latsopano potengera kuchuluka kwa GI, komwe kudasintha njira yotsata phindu la zopatsa thanzi.

Zakudya Zotsika za Glycemic Index

Gawoli ndiloyenera kwambiri kuchepetsa thupi komanso odwala matenda ashuga, chifukwa chakuti pang'onopang'ono komanso moyenera zimapereka mphamvu yothandiza mthupi. Chifukwa chake, mwachitsanzo, zipatso zimapereka thanzi - chakudya chokhala ndi kalozera kakang'ono, kotheka kuyatsa mafuta chifukwa cha L-carnitine, chili ndi mtengo wokwanira wathanzi. Komabe, cholozera cha zipatso sichiri chokwera monga momwe chikuwonekera. Zakudya zomwe zili ndi ma carbohydrate okhala ndi index yotsika komanso yotsika amalembedwa patebulo pansipa.

Ndikofunika kukumbukira kuti chizindikiritso chomwe chikufunsidwa sichikugwirizana ndi zomwe zimapangidwa ndi calorie ndipo siziyenera kuyiwalika popanga mndandanda wamlungu.

Gome lomaliza - mndandanda wazakudya zamagulu ndi mndandanda wazakudya zotsika

Mukamatsogolera, nyama, nsomba, nkhuku ndi mazira kulibe m'magome, chifukwa mulibe chakudya. M'malo mwake, izi ndi zinthu zokhala ndi cholozera cha zero.

Chifukwa chake, pakuchepetsa thupi, yankho labwino ndikakhala kuphatikiza zakudya zama protein ndi zakudya zazing'ono komanso zochepa. Njira iyi yakhala ikugwiritsidwa ntchito bwino m'makudya ambiri amapuloteni, yatsimikiza kugwira ntchito kwake komanso kupanda pake, komwe kumatsimikiziridwa ndi ndemanga zambiri zabwino.

Momwe mungachepetse mndandanda wazinthu zamagulu a glycemic ndipo ndizotheka? Pali njira zingapo zochepetsera GI:

pazikhala chakudya chamagulu ambiri, ndiye kuti GI yake yonse izikhala yotsika,
samalani ndi njira yophikira, mwachitsanzo, mbatata zosenda zili ndi mapisi apamwamba kuposa mbatata yophika,
Njira inanso ndikuphatikiza mapuloteni ndi chakudya, chifukwa chomaliza chimathandizira kuyamwa kwakale.

Zogulitsa zomwe zimakhala ndi index yolakwika, zimaphatikizapo masamba ambiri, makamaka zobiriwira.

Zinthu Zapamwamba za Glycemic Index

Pali njira zitatu zazikulu zakugwiritsira ntchito mphamvu zomwe thupi limalandira kuchokera kwa chakudya chambiri: kupanga malo osungira mtsogolo, kubwezeretsa glycogen mu minofu minofu, ndikuigwiritsa ntchito pakadali pano.

Popeza kuchuluka kwa shuga m'magazi, zachilengedwe zomwe zimapanga insulin zimawonongeka chifukwa chakutha kwa kapamba. Zotsatira zake, kagayidwe amasintha kwambiri motsatira kutsogoleredwa kophatikizira, m'malo mochira.

Ndiwopatsa mafuta okhala ndi cholozera chokwera kwambiri chomwe chimasandulika kukhala glucose, ndipo thupi likafika osafunikira cholinga chobwezeretsanso mphamvu, limatumizidwa kukasunga m'mafuta osungira.

Koma kodi zogulitsa zomwe zili ndi ndipo zili ndi mlozera wokwera ndizovulaza mwa izo zokha? Kwenikweni, ayi. Mndandanda wawo ndiowopsa pokhapokha ngati akugwiritsa ntchito kwambiri, osalamulira komanso popanda cholinga. Pambuyo pogwira ntchito yotopetsa, ntchito yakuthupi, ntchito zakunja, ndikofunikira kutengera chakudya chamtunduwu, kwa magulu ankhondo apamwamba komanso othamanga. Ndi zakudya ziti zomwe zimakhala ndi shuga ochulukirapo, ndipo izi zimatha kuwonekera patebulo.

Zamgululi Zapamwamba Kwambiri:

Glycemic ndi insulin index

Koma mankhwala amakono, kuphatikizapo zakudya, sanayime pamaphunziro a GI. Zotsatira zake, adatha kuwunika bwino lomwe kuchuluka kwa shuga omwe amalowa m'magazi, ndipo nthawi yofunikira kuti amasule chifukwa cha insulin.

Kuphatikiza apo, adawonetsa kuti GI ndi AI amasiyana pang'ono (zolumikizana ziwirizi ndi 0.75). Zidapezeka kuti popanda chakudya cham'madzi kapena chokhala ndi zochepa, pakugaya, amathanso kuyambitsa insulin. Izi zinayambitsa kusintha kwatsopano pazomwe zimakonda.

"Insulin Index" (AI), monga mawu, adayambitsidwa ndi a Janet Brand-Millet, pulofesa waku Australia, ngati mkhalidwe wazinthu zamagulu azakudya malinga ndi momwe zimapangitsa kuti insulini ibwere m'magazi. Kuchita motere kunapangitsa kuti athe kuneneratu molondola kuchuluka kwa jakisoni wa insulin, ndikupanga mndandanda wazomwe zimagulitsidwa zomwe zimakhala ndi katundu wambiri komanso wosafunikira kwambiri wolimbikitsa kupanga insulin.

Ngakhale izi, glycemic katundu wazogulitsa ndiye chinthu chofunikira kwambiri popanga zakudya zoyenera. Chifukwa chake, kufunikira kudziwa kalozera musanapitirize ndikupanga zakudya kwa odwala matenda ashuga sikosatheka.

Momwe mungagwiritsire ntchito GI pa shuga komanso kuchepetsa thupi

Kutengera mndandanda wazomwe wagulitsira, gome lathunthu la anthu odwala matenda ashuga lidzakhala thandizo lofunikira kwambiri pakuthana ndi mavuto awo. Popeza mndandanda wazogulitsa, glycemic katundu wawo ndi ma calorie alibe ubale wolunjika, ndikokwanira kupanga mndandanda wazovomerezeka komanso zoletsedwa malinga ndi zosowa ndi zokonda, asinthe zilembo, kuti amvetse bwino. Payokha, sankhani nyama ndi mkaka zingapo zamafuta ochepa, kenako osayiwala kuyang'ana m'mawa uliwonse. Popita nthawi, chizolowezi chidzakulitsa ndipo zokonda zake zidzasintha, ndipo kufunika kodziwongolera nokha kudzatha.

Chimodzi mwazinthu zamakono zakusintha kwa zakudya mukuganizira phindu la zophatikiza ndi njira ya Montignac, yomwe imaphatikizapo malamulo angapo. Malingaliro ake, ndikofunikira kusankha iwo omwe ali ndi kalozera kakang'ono kuchokera pazinthu zokhala ndi mafuta. Kuchokera pamilomo yokhala ndi ma lipid - kutengera mphamvu za ma acid omwe amapezeka. Ponena za mapuloteni, komwe kwawo (chomera kapena chinyama) ndikofunikira pano.

Tebulo la Montignac. Matenda a shuga glycemic / kuwonda

Njirayi sitha kutchedwa kuti panacea, koma idatsimikizika kukhala yodalirika ngati njira ina yosawerengera masinthidwe apakaleti opangira zakudya. Osati kokha pakulimbana ndi kunenepa kwambiri, komanso ngati njira yodyetsera thanzi kuti mukhale wathanzi, wamphamvu komanso moyo wautali.

Asayansi amagwirizana kuti dziko limakhala ngati limadalira chakudya chomwe chimatengedwa. Makamaka, kugwiritsa ntchito mitundu yosiyanasiyana yazogulitsa, mwanjira ina kapena ina, kumakhudzanso kuchuluka kwa shuga m'magazi, olumikizidwa ndi kupanga kwa insulini kuti isasokoneze. Izi zidatilola kukhazikitsa lingaliro la glycemic index ya zinthu, yodziwika ndi kuthekera kwa chakudya chamoto kupangitsa kuchuluka kwa shuga m'magazi.

Zinthu zonse zogulitsa zingagawike m'magulu atatu:

mkulu GI (wopitilira 60)

ndi GI wapakati (41 - 60)

gi gi (mpaka 40)

Zapamwamba kwambiri za GI zimapezeka muzinthu zophika mkate, makeke, maswiti, ayisikilimu, chimanga ndi pasitala, mitundu ina ya zipatso ndi zipatso. Kufunika kwa zipatso kwaposachedwa kukafunsidwa ndi asayansi ambiri, kupatsidwa gawo lalikulu la GI mwa ena mwa iwo, omwe amachulukitsidwa kwambiri pokhudzana ndi kutenga msuzi watsopano watsopano. Mndandanda wa zipatso za glycemic wotsika umawalola kuti adyedwe mu kuchuluka kulikonse popanda kuwopa kuvulaza thanzi.

Mndandanda wotsika wa glycemic umapezeka muzotsatira zotsatirazi:

Mlozera wapakati wa glycemic uli Persimmon (45),mphesa (45), mango (55), nthochi (60). Poganizira zabwino za zipatsozi chifukwa cha kapangidwe kake ka Vitamini ndi mchere komanso kuvulaza komwe kumachitika chifukwa cha mankhwala apamwamba, ndi bwino kugwiritsa ntchito zipatsozi mosamala kwambiri anthu odwala matenda ashuga. Kuchuluka kwambiri kwa kapamba kumawalepheretsa, kukulitsa zomwe zimachitika mthupi. Kuwona mwachidule kufunika kwa zipatsozi, ndikofunikira kudziwa kuti Persimmon imasintha mkhalidwe wamtima wamtima komanso kupewa kapangidwe ka khansa. Mphesa ndizothandiza pa zotupa za atherosselotic, kupatsirana kufotokozera kwa ziwengo za sclerotic ndi cholesterol yayikulu yamagazi. Mango amadziwika kuti ndi antipyretic wabwino, wokodzetsa komanso woletsa. Ngakhale pali mavitamini ndi michere yambiri mmenemo, iyenera kugwiritsidwa ntchito mosamala mu chakudya, kutsatira malangizo okhwima. Banana - chinthu chomwe chimathandiza kupewa matenda am'mimba, mtima ndi kukalamba msanga. Banana ndiye chipatso chokhacho chomwe chili ndi serotonin - mahomoni achisangalalo omwe amachepetsa ma spleen komanso ma depo, ndikukulolani kuti mukhale osangalala.

Pineapple - ali ndi mndandanda wokwera wa glycemic - ndi chipatso cha malo achitetezo aku Brazil, omwe amaphatikiza mavitamini C, A, E, PP, beta-carotene komanso gulu la mavitamini B okhala ndi alkaloids, limalimbikitsa mphamvu. Kuphatikizika kwa micherement ya chinanazi (iodini, potaziyamu, calcium, magnesium, manganese, mkuwa, chitsulo, phosphorous ndi zinc) mophatikiza ndi bromelain, chinthu chogwira ntchito kwachilengedwe chomwe chimawononga mapuloteni ndi enzyme, chimapangitsa kukhala chakudya chomwe amakonda kwambiri kwa iwo omwe akufuna kuchepa thupi.

Komabe Pineapple Glycemic Index ndi magawo 65, yomwe imawerengera ngati chipatso chofunikira chisamaliro pakugwiritsa ntchito.

Ndemanga ndi ndemanga

Kuphatikiza pazopatsa mphamvu zopatsa mphamvu (i.e. chakudya chopatsa thanzi), chilichonse chophatikiza ndi chakudya padziko lapansi chomwe thupi laumunthu limatha kugaya glycemic index (GI). Chosangalatsa ndichakuti, nthawi zambiri chinthu chokhala ndi kalori yambiri chimatha kukhala ndi GI yotsika komanso mosiyanasiyana. Pakadali pano, chizindikiro cha GI chimakhudza njira zomwe zimapangitsa kuti thupi lizichepa kwambiri komanso kunenepa kwambiri kuposa kalozera wa zopatsa mphamvu. Mukakhala kuti ndi wamkulu, mayamwidwe mofulumira.Ma carbohydrate okhala ndi index yotsika ya glycemic amapereka mphamvu yayitali yayitali, pomwe michere yambiri imathothomoka msanga ndipo nthawi zambiri imayambitsa kuchuluka kwa mafuta.

Glycemic index (GI) Ndi chiphiphiritso cha kusweka kwa chinthu chilichonse chamafuta chamagulu m'thupi mwa munthu poyerekeza ndi kufalikira kwa glucose, yemwe mndandanda wake wa glycemic amawonedwa kuti ndi gawo (gawo la GI glucose = 100 mayunitsi). Kugawaniza mwachangu njira yogwiritsira ntchito, kumakulitsa GI yake. Chifukwa chake, mndandanda wa glycemic wa chinthu umawonetsa kuchuluka kwa hyperglycemia yoyambitsidwa ndi chinthuchi ndikalowa mthupi la munthu, mwa kuyankhula kwina, GI ikuwonetsa kuchuluka kwa glucose yemwe amapangidwa pamene chimbidwa chimaphatikizidwa. Titha kunenanso kuti GI ikuwonetsa kuchuluka kwa kuphatikiza kwamapangidwe amkati mwa michere yopanga thupi ndi mawonekedwe a shuga.

Mdziko lazakudya zamakono, ndichizolowezi kugawanitsa zakudya zonse zopatsa mphamvu m'magulu okhala ndi GI yayikulu, yapakati komanso yotsika. M'malo mwake, zakudya zotsika kwambiri za GI zimatchedwa zovuta, zowonda pang'onopang'ono, Zakudya za GI zapamwamba ndizathamanga, zopanda mafuta.
Mndandanda wa glycemic umatsimikiza momwe chinthu china chimapangitsira kuwonjezeka kwa shuga ndimagazi ndi insulin yankho la kapamba. Mukakhala ndi mitundu yambiri ya glycemic, simumakhala ndi zakudya zotere. Ndipo mosinthanitsa, kutsika kwa glycemic index, kumadya kwambiri zakudya zotere.

Mlozera wotsika wa glycemic: 5-49.
Mndandanda wapakati wa glycemic ndi 50-69.
Mlozera wamatenda apamwamba: oposa 69.

Zakudya zokhala ndi index yayikulu ya glycemic, kulowa mkati mwa thupi, zimagayidwa mwachangu ndikukulitsa shuga m'magazi, zimapangitsa kapamba kuti amasulidwe kwambiri ndi insulin.
Insulin, nayenso imagwira ntchito yotsatirayi: choyamba, imagawa shuga "owonjezera" onse m'magazi chimodzimodzi m'thupi lonse, ndikusintha pang'ono kukhala mafuta osungirako - mtundu wamphamvu "m'malo osungirako". Kachiwiri, kumvera zomwe zimachitika pakusintha mphamvu m'thupi, zimalepheretsa kuchepa kwa mafuta omwe apezeka kale mthupi kulowa mgulu la glucose.
Kunena mophiphiritsa, insulin ndi malo ogulitsa okhwima komanso okhwima kwambiri omwe amayang'anira kugwiritsa ntchito mphamvu m'thupi lathu (komanso - mafuta osalimba). Amathandizira mwakufuna kwake kudzikundikira kwamafuta., ndipo amachita chilichonse kuti athandizire kuti njirayi isayang'ane mbali - mafuta atasandulika m'magazi ndikuwotcha, ndikupatsa thupi mphamvu zomwe amafunikira kuti akhale ndi moyo.
Chifukwa chake, ngati zakudya zanu za tsiku ndi tsiku zimakhala makamaka ndi zakudya zokhala ndi index yayikulu ya glycemic, zomwe zikutanthauza kuti kumasulidwa kwa insulini ya mahomoni kumachitika mthupi lanu pafupipafupi komanso nthawi zambiri, ndiye kuti simungakonde konse. M'malo mwake, mupitilizabe kulemera tsiku lililonse mpaka mutasintha zakudya zanu.

Zakudya zokhala ndi cholembera chapakati komanso chotsika cha glycemic zimayikiridwa kwa nthawi yayitali, zimasweka pang'onopang'ono ndipo pafupifupi sizimayambitsa kuchuluka kwa shuga m'magazi. Izi zikutanthauza kuti insulin ya mahomoni sikuwonetsa changu chake mwachilengedwe pakuphatikizidwa kwa mafuta.
Chifukwa chake, ngati mukuyesera kuchepetsa thupi kapena kukhalabe ndi kulemera komwe mulipo, yesani kusankha malonda omwe ali ndi GI yapakati komanso yotsika pazakudya zanu za tsiku ndi tsiku. Pomwe muli zakudya zapamwamba za GI, aloleni akhale alendo osowa patebulo lanu.

Kumbukirani kuti muyezo ndi kutsekemera kwa glucose ndi mayamwidwe am'madzi ofanana ndi 100. Ndi kusweka mwachangu, kuchuluka kwakukulu kwa glucose kumalowa m'magazi nthawi imodzi. Chodabwitsa ndichakuti pali zinthu zomwe zimawonongeka mwachangu kwambiri - mwachitsanzo, mowa kapena masiku. Komabe, ngati cholinga chanu ndikutaya mapaundi owonjezera, muyenera kusonkhanitsa zakudya zanu zatsiku ndi tsiku kuchokera kuzakudya zomwe zili ndi index yotsika kapena yapakatikati.

Ngati mukudabwitsidwa kuti palibe zakudya za nyama patebulo la glycemic index, komanso nsomba, nkhuku, mazira ndi zinthu zina zama protein, ndiye kumbukirani. Zinthu zopangidwa ndi mapuloteni, monga mitundu yonse ya nyama, nsomba, nkhuku komanso mazira, pafupifupi zilibe chakudya. Chifukwa chake mndandanda wawo wa glycemic ndi zero.
Malingana ndi malingaliro amakono, glycemic index ndi kuthekera kwa kachulukidwe kabwino kopatsa shuga magazi. Izi zitha kuchitika chifukwa cha liwiro, komanso chifukwa chosiyana ndi kukhuthala. Kwa ife, mfundo yoti zinthu zosiyanasiyana zimakhala ndi kuthekera kosiyanasiyana kotukula shuga (kuthekera kwa hyperglycemia) ndikofunikira, chifukwa chake zimakhala ndi mndandanda wosiyanasiyana wa glycemic. Kutsika GI kwathunthu kwa malonda, kumachepetsa shuga ya magazi. Pali malamulo angapo omwe amagwiritsidwa ntchito posankha malonda ndi momwe angakonzekere:

Kusavuta kwa chakudya chamafuta, kumawonjezera shuga (kwambiri GI).
Mukamakulitsa chakudya chamafuta, shuga wocheperako amachepetsa (GI yocheperako).
Kuchepetsa kwamphamvu kwa mankhwala othandizira, kumakhala ndi GI yambiri.
Zowonjezereka zowonjezera mu chakudya, zimachepetsa shuga (zochepa GI).
Mapuloteni ochulukirapo ndi mafuta omwe amapita ndi zakudya, amachepetsa kwambiri shuga (ochepera GI).

Chifukwa chake, ngati mukufuna kuchepa thupi, ndiye kuti zakudya zanu zabwino ndiziphatikiza zakudya zamapuloteni ndi zakudya zomwe zimakhala ndi index ya glycemic yotsika. Kwenikweni, zakudya zambiri zama protein zimakhazikitsidwa pamfundoyi.

Mndandanda wazakudya zamatenda a glycemic komanso zakudya zopatsa thanzi zimakupatsani mwayi wopanga zisankho zoyenera, kusankha zakudya zomwe mungaziphatikize muzakudya zanu za tsiku ndi tsiku komanso zomwe mungazisiyire dala. Pakali pano, ndimapereka mndandanda wazidziwitso za glycemic. Gome ili linapangidwa ndi ine pazosowa zanga, chifukwa ndine wodwala matenda ashuga ndipo zinthuzi zinali zothandiza kwambiri kwa ine. Tsitsani fayiloyo ndimatafura ku Excel ndikugwiritsa ntchito paumoyo! Matebulo amakupatsani mwayi wosankha ndi kusankha .. Osayiwala kuwerenga malangizo omwe ali patsamba loyamba la tebulo la Excel.

Matebulo a glycemic ndi insulin indices zamagulu azakudya.

Mwachidziwikire, mafuta ochulukirapo okhala ndi GI yotsika (zovuta) ndioyenera thanzi lathu kuposa GI yapamwamba (yosavuta), chifukwa kuchuluka kwakale kwa insulini kumakhala kochepa ndipo sikumabweretsa mphamvu zowonjezera, zomwe zimasungidwa mumafuta momwe zingatheke.
Kutsiliza: Zakudya zamafuta ochepa = "zoyipa", ndi zovuta za m'mimba = "zabwino". Chifukwa chiyani pamawu olemba? chifukwa zonse ndi zachibale.
Tikuyankhula za kuthekera kwokweza shuga m'magazi, kuyiwala za kuchuluka koyamba kwa chakudya chamagulu omwe adachokera ku chakudya! Ndi chakudya chamagalimoto ambiri, mutha kukweza shuga yanu kuposa momwe mungapangire mafuta osavuta, kungogwiritsa ntchito shuga yayikulu. chifukwa chake, tanthauzo la "zoyipa" ndi "zabwino" ndilabwino kwenikweni. Kodi poizoni ndi chiyani komanso mankhwala ndi otani?
Chifukwa chake, pakugwiritsa ntchito chidziwitso chokhudzana ndi glycemic index ya zakudya zina pokonzekera mndandanda wazakudya, ndikofunikira kwambiri kumvetsetsa chizindikiro china chokhudzana ndi mndandandawu. Tikukamba za otchedwa "glycemic mzigo" (Glycemic Load - GL). Chizindikirochi chimakulolani kuti muweruzire kuchuluka kwa "glycemic katundu" mukamadya chakudya chambiri pakudya kwa zakudya zinazake komanso muzakudya za tsiku ndi tsiku.

Glycemic Index Factor imatsimikiza kuchuluka kwa kusintha kwa shuga mukamadya zakudya za chinthu china (mwachitsanzo, Kiwi GI ndi 50, ndipo pei GI ndi 34). Koma zakudya zomwezo zimakhala ndi mitundu yambiri ya chakudya (100 g ya kiwi imakhala ndi 4 g yamafuta, ndipo 100 g ya peyala imakhala ndi 10 g yamafuta). Popeza kuchuluka kwa shuga m'magazi kumadaliranso kuchuluka kwa chakudya chamagulu omwe amapatsidwa shuga, ndikofunikira kutenga zinthu zonsezi - GI ndi kuchuluka kwa chakudya chamagulu ambiri omwe amamwa nthawi. Zikhala kuti GI imawonetsa kufananiza wamafuta m'magulu osiyanasiyana pokhapokha ndimankhwala omwe adya awa. Kubwerera ku kiwi yathu ndi mapeyala. Kwa 100 g mwa zinthu zomwe timapeza:

GN Kiwi = (50 * 4) / 100 = 2 mayunitsi.
Mapeyala a GN = (34 * 9.5) / 100 = 3,4 mayunitsi.

Chifukwa chake, pogwiritsa ntchito lingaliro la GI zokha, sitinganene momveka bwino kuti 100 magalamu omwe ndi mankhwala ati omwe angakulitse shuga yathu yambiri? Kwa izi, lingaliro la Glycemic Load (GN / GL) limagwiritsidwa ntchito. Katundu wa Glycemic amawerengedwa ndi kuchulukitsa Glycemic Index ya kuchuluka kwa zinthu zomwe zimapangidwamo, ndipo pomwepo malonda amgawidwa ndi 100. GN = (GI X kuchuluka kwa chakudya chamoto) / 100.
Katundu wa glycemic ndi chizindikiro chofunikira kwambiri pamoyo weniweni, monga tonsefe timayeza chakudya kawirikawiri m'magalamu ndi ma kilogalamu, osasamala nthawi zonse paz kapangidwe kake. Kuchuluka kwa glycemic kwachinthu chilichonse kumakhala ndi magawo ake:

Otsika - mpaka 10 mayunitsi.
Avereji - mayunitsi 11-19.
Mkulu - oposa 20 mayunitsi.

Mlozera wa zakudya za GN ndiwotheka kuwunika ndikuwongolera chizindikiro chake patsiku. Mwachilengedwe, kuchuluka kwa glycemic tsiku ndi tsiku kumasiyana - pafupifupi pakati pa 60 ndi 180. Mlingo wa GN wathunthu, osaposa 80, umawoneka wotsika, wapakati - kuchokera pa 81 mpaka 119, okwera - 120 kapena kupitirira. Malangizo a Nutritionists - pitilizani pakati. M'munsimu ZOSAYENELA tebulo likuwonetsa ma index patsamba awiri Katundu Wamatenda a Glycemic.

Gome la kuchuluka kwa chakudya, mafuta ndi mapuloteni muzinthu zawo ndi mndandanda wawo wa glycemic

Koma pali zakudya zina zomwe zimakweza insulin zokha, ngakhale mtundu wawo wa glycemic ndi wotsika. Chimodzi mwazinthu zobisika kwambiri zamtunduwu ndi mkaka: index yake ya insulini imakwezeka kuposa kuwirikiza kawiri kuposa glycemic! Mutayang'ana patebulo lawo, mumvetsetsa momwe zimakhalira "Ndimadya zakudya zokhala ndi GI yotsika, koma sindikuchepetsa thupi." Timapereka mtundu wofananiza wa glycemic ndi insulin (m'mabakaka) mapangidwe azinthu zamagulu ena azakudya ndi zinthu: oatmeal - 60 (40), pasitala kuchokera ku ufa oyera - 46 (40), mpunga woyera - 110 (79), mpunga wamafuta - 104 (79 ), mkate wa rye - 60 (56), mikate yoyera - 100 (100), mbatata - 141 (121), mazira - 42 (31), ng'ombe - 21 (51), nsomba - 28 (59), maapulo - 50 ( 59), malalanje - 39 (60), nthochi - 79 (81), mphesa - 74 (82), ayisikilimu - 70 (89), Mars mipiringidzo - 79 (112), yogati - 62 (115), mkaka - 30 (90), muesli - 60 (40), chimanga maluwa - 76 (75).
Kuchokera pazambiri zomwe zili pamwambazi zitha kuwoneka kuti ngakhale pakati pa insulin ndi glycemiczopangira chakudya nthawi zambiri pamakhala ubale wogwirizana (kuchuluka kwa glycemic index, okwera komanso insulin, komanso mosemphanitsa), ubalewu suyenera kuchita pazinthu zonse. Zinapezeka kuti zakudya zomwe zili ndi mapuloteni ambiri ndipo zimakhala ndi mafuta a carbohydrate zili ndi index ya insulin (kuyankha) mwapamwamba kwambiri kuposa index ya glycemic ya zinthu izi.

Izi ndichifukwa choti insulini imathandiza kukondoweza chakudya osati pongogwiritsa ntchito chakudya. Zimafunikira ma amino acid m'maselo am'misempha omwe amakhudzidwa ndi kuyamwa kwa chakudya. Insulin yowonjezereka imafunikanso chifukwa mukamadya zinthu zamapuloteni, glucogone imamasulidwa ku chiwindi, zomwe zimapangitsa kuchuluka kwa shuga m'magazi. Kwa anthu athanzi, izi sizovuta. Chithunzi chosiyana ndi matenda ashuga, pamene njira yothandizira thupi yolipirira ikaphwanyidwa ndipo thupi limakhala lovuta kulipira glycemia, chifukwa amakakamizidwanso kuthana ndi zovuta zowonjezera zamagulu am'mimba zomwe zimayambitsidwa ndi kutulutsidwa kwa glucagon pachiwindi mothandizidwa ndi zinthu zomanga thupi.
Zotsatira zoyipa za insulin:
- imalepheretsa kuwonongeka kwa minofu ya adipose (i.e. sichimalola kuti muchepetse thupi pazakudya),
- amasunga mafuta ndi kuwotcha chakudya chamafuta,
- kumawonjezera kaphatikizidwe wamafuta acids, makamaka ma triglycerides (momwe kuchuluka kwawo kumachulukira, kuchuluka kwa cholesterol yabwino kumatsika ndipo chiopsezo chokhala ndi matenda amtima chikuwonjezeka),
- imathandizira shuga kulowa m'maselo amafuta,
- imalimbikitsa kupanga "koyipa" cholesterol,
- kuchuluka kwa insulin m'magazi kumabweretsa kutseka ndi chiwonongeko cha mitsempha,
- imakweza magazi,
- Imalimbikitsa kukula kwa maselo a khansa (chifukwa insulin ndi mahomoni okula).
Chakudya chokhala ndi insulini yokwezeka chimakhala ndi zakudya zokhala ndi chisonyezo chochepa cha glycemic komanso chokwanira cha fiber. Izi ndi mbewu monga chimanga, masamba, masamba ndi zipatso, mafuta ochepa a lactic acid, zitsamba ndi zina zambiri.
Zambiri pamtengo wazakudya zopangidwa ndi zakudya zimatengera kuchuluka kwa mavitamini, mchere, ma antioxidants, ndi mafotokope ofunikira (osaphatikizapo mapuloteni ndi mafuta). Kuphatikiza pazopatsa mphamvu zopatsa mphamvu (i.e. chakudya chopatsa thanzi), chilichonse chophatikiza ndi chakudya padziko lapansi chomwe thupi laumunthu limatha kugaya glycemic index (GI). Chosangalatsa ndichakuti, nthawi zambiri chinthu chokhala ndi kalori yambiri chimatha kukhala ndi GI yotsika komanso mosiyanasiyana. Pakalipano, chizindikiro cha GI chimakhudza njira zomwe zimapangitsa kuti thupi lizichepa kwambiri komanso kunenepa kwambiri osagwirizana ndi kuchuluka kwa caloric ya chinthucho. Mtengo wapamwamba kwambiri wokhala ndi zakudya ndi magawo zana. Mtengo wotsika kwambiri wokhala ndi zakudya ndi mayunitsi 0.
Zogulitsa zina zimafunikira kutchulidwa kwapadera, kuphatikiza komwe ndikofunikira kwambiri muzakudya zanu, komanso phindu lalikulu lazakudya zomwe ndimapuloteni ndi mafuta athanzi, mwachitsanzo, nsomba, nsomba zam'madzi, mtedza ndi zina.
Chakudya cham'mawa choyenera (ndipo ichi makamaka chimanga) komanso kudya moyenera tsiku lonse kumakupangitsani kumva bwino ndikuthandizira kupewa kukula kwa matenda a mtima, matenda a shuga, kunenepa kwambiri komanso mavuto ena ambiri azaumoyo omwe amayambitsidwa ndi zakudya zopanda thanzi. Sitikulimbikitsidwa kuti tiwonjezere mayonesi komanso msuzi wopangidwa mwapamwamba ku saladi. Gwiritsani ntchito mafuta a maolivi ndi masamba ena. Mukamaphika, pewani kusesa ndi kusuta. Ndibwino kwambiri paumoyo komanso kuwongolera kunenepa kutiiphike yofinya, mphodza, kuphika, kuphika mu grill.
Zowonjezera zambiri zomwe zimapezeka mu malonda, zochepa ndizomwe zidzakhala GI yathunthu yazogulitsa izi. Masamba osaphika amakhala ndi GI yotsika kuposa masamba omwe amaphika. Chifukwa, mwachitsanzo, kaloti owiritsa ndi glycemic index 85, ndipo karoti yaiwisi ali ndi 35. Idyani zipatso ndi ndiwo zamasamba zokha ndi peel, chifukwa peel imachepetsa GI ya malonda.
Ndibwino kuphatikiza zakudya zosakhazikika (pafupifupi glycemic index) ndi masamba (otsika GI). Masamba atsopano omwe ali ndi chakudya chilichonse amachepetsa index ya glycemic.
Mbatata zosaphika zimakhala ndi GI yotsika kuposa mbatata zosenda. Izi ndichifukwa cha kusiyanasiyana kwa "kuperewera" kwa wowuma pakuphika mbatata. Musaphike pasitala kufikira “atakomoka”. Porridge, monga oatmeal, buckwheat, etc. Ndikofunika kupaka madzi otentha ndikusiya kwa maola angapo kuti ndikupatse, wokutidwa kwathunthu. Chifukwa chake, wowuma mothandizidwa ndi kutentha kwambiri ndi madzi sadzalowa mkhalidwe womwe ungatengeke mwachangu ndi thupi lathu.
Osamadya mapuloteni ndi zakudya zina limodzi. Phatikizani bwino kwambiri ndi masamba osakhala otsekemera. Magwero a protein azikhala ndi mafuta ochepa.
Zakudya zomanga thupi kuphatikiza mapuloteni amachepetsa GI yonse. Mapuloteni amachepetsa kuyamwa kwa shuga m'magazi, ndipo kupezeka kwa mafuta kumapangitsa kuti mapuloteni azikhala bwino.
Akaponderezedwa pamalopo, bwino (amachepetsa GI yake). Kukula kwakukulu, izi zimagwira ntchito monga chimanga. Chifukwa, mwachitsanzo, buwheat yonse ndi nyama yodulidwa imakhala ndi GI yosiyanasiyana, komanso phala lopangidwa kuchokera ku tirigu wa tirigu ndi zinthu zoyera za ufa.
Mumakonda mbewu za tirigu wathunthu ndi buledi wa tirigu wathunthu ndi chinangwa. Pewani kumwa zamafuta oyenga.
M'masaladi ndi mbewu monga chimanga, timangowonjezera mafuta a masamba - omwe nthawi zambiri amakhala ochepa. Sitigwiritsa ntchito mafuta konse.Mafuta a tsiku ndi tsiku ndi 30-40 g, aponso, timakonda mafuta a masamba. Sankhani zakudya zamafuta ochepa. Kupanda kutero, padzakhala ambiri osatulutsidwa zamafuta. Koma ndikofunikanso kuganizira kuti kudya kwa nthawi yayitali osakwana 22 g yamafuta patsiku kumakhala koopsa.
Mumakonda zipatso zachilengedwe kuposa timadziti (popeza zimakhala ndi CHIKWANGWANI). Zipatso ziwiri patsiku ndizokwanira. Musamale - musagwiritse ntchito nkhwawa (nthochi) ndi zipatso (zotsekemera).

Kwa anthu ambiri, zakudya zopanda index ya glycemic ndizofunikira. Kuchepa pang'ono pang'onopang'ono, kukwera pang'onopang'ono komanso kuchepa kwa shuga m'magazi ochepera a glycemic kumathandizira anthu omwe ali ndi matenda ashuga kuthana ndi shuga yamagazi.

Odwala omwe ali ndi matenda a shuga, shuga m'magazi atatha kudya amapepuka kwambiri kuposa mwa anthu athanzi. Kwa iwo, mfundo za glycemic

Kodi mndandanda wamtundu wa glycemic ndi chiyani?

Mlozera wa glycemic ndi mndandanda wamanambala womwe umayeza ma carbohydrate potengera kuchuluka kwawo poyankha glycemic (ndiko kuti, kutembenuka kwawo kukhala glucose m'thupi la munthu). Mlozera wa glycemic umagwiritsa ntchito kuchuluka kuchokera pa 0 mpaka 100, womwe umakhala ndi zakudya zapamwamba zomwe zimayambitsa kuchuluka kwa shuga m'magazi. Mafuta osalala amakhala ngati gawo lowonetsa ndipo ali ndi index ya glycemic (GI) ya 100.

Miyezo yamatumbo ya glycemic imatsimikiziridwa poyesa kudya poyesa kudya gawo lokhazikika la chakudya (m'mawa pamimba yopanda kanthu) kenako ndi kutenga ndi kuyesa magazi awo pafupipafupi. Ntchito yakale kwambiri pa index ya glycemic idachitidwa ndi Dr. David Jenkins ndi omwe adagwira nawo ntchito mu Chipatala cha St. Michael ku Toronto Canada. Posachedwa, kuyesa kukulitsa chiwonetsero cha glycemic kunapangidwa ndi Jenny Brand-Miller ndi antchito ake Yogwirizira Pazakudya Zaumunthu ku Yunivesite ya Sydney ku Sydney, Australia.

Zodabwitsa pankhani ya chimphona

Nutritionists adakhulupirira kuti shuga onse osavuta (mafuta oyeretsa) amapukusidwa mwachangu ndikuyambitsa kuchuluka kwa shuga m'magazi. Momwemonso, pakudya zopatsa mphamvu zovuta za m'magazi, palibe zonenepa m'magazi a shuga. Koma sizili choncho nthawi zonse. Pomwe zakudya zambiri zokhala ndi shuga zimakhala ndi GI yayikulu, zakudya zina zokhazikika, monga mbatata kapena mikate yoyera, zimakhala ndi chidziwitso chokwera kuposa uchi kapena shuga (sucrose)!

Kodi chifukwa chiyani glycemic index ndi yofunika?

Thupi lanu limagwira bwino ntchito pamene shuga lanu lamagazi limakhala nthawi zonse chimodzimodzi. Ngati shuga wanu wamagazi amatsika kwambiri, mumakhala waulesi ndipo / kapena mumakhala ndi njala yambiri. Ngati shuga wanu wamagazi ndiwokwera kwambiri, ubongo wanu umalembetsa kapamba kuti akachulukitse insulin yambiri. Insulin imachepetsa shuga m'magazi, koma makamaka posintha shuga kukhala mafuta osungidwa. Kuphatikiza apo, kukwera kwambiri kwa shuga m'magazi, ndizotheka kwambiri kuti thupi lanu litulutsenso insulin komanso kutsitsa shuga m'magazi.

Chifukwa chake, mukamadya zakudya zomwe zimayambitsa mwachangu komanso mwachangu mayankho a glycemic, mutha kumva kuwonjezeka koyamba kwa mphamvu ndi chisangalalo m'mene shuga yanu ikukwera, koma izi zimatsatiridwa ndi kuzungulira kwamphamvu yamafuta osungika, ulesi ndi njala!

Ngakhale kuwonjezeka kwamafuta kumawoneka kuti sikokwanira kwa anthu ambiri, anthu omwe ali ndi matenda amtundu wa 1 ndi mtundu wa 2 ali ndi vuto lalikulu kwambiri. Kulephera kwawo kubisa kapena kukonza insulin kumakwiyitsa kuchuluka kwa shuga m'magazi, zomwe zimabweretsa zovuta zina zambiri zathanzi.

Chiphunzitso chomwe chimayambitsa index ya glycemic cholinga chake ndikuchepetsa mavuto omwe amabwera ndi insulin pozindikiritsa ndi kupewa kugwiritsa ntchito zakudya zomwe zimakhudza kwambiri shuga.

Kodi zakudya zonse za GI zapamwamba ziyenera kupewedwa?

Pali nthawi zina pamene anthu omwe alibe matenda ashuga amafunika kuwonjezera misempha yawo (motero insulin). Mwachitsanzo, mutachita masewera olimbitsa thupi kwambiri, insulini imathandizanso kuyendetsa glucose m'maselo a minofu, komwe amathandizira kukonza minofu. Chifukwa cha izi, ophunzitsa ena amalimbikitsa zakudya zama GI zapamwamba (monga zakumwa zamasewera) atangophunzitsidwa kuti ayambenso kuchira.

Kuphatikiza apo, osati chokhacho cha glycemic, chomwe chimatsogolera kuwonjezeka kwa shuga wamagazi, ndikofunikira. Chofunikanso ndi kuchuluka kwa chakudya chomwe mumadya. Lingaliro la index ya glycemic kuphatikiza kugwiritsa ntchito kwathunthu limatchedwa "glycemic katundu", yomwe tikambirana m'gawo lotsatira.

Momwe glycemic katundu imakwanitsira ndi glycemic index

Ngakhale maswiti ambiri amakhala ndi chidziwitso chachikulu cha glycemic, kudya maswiti amodzi kumapangitsa kuti glycemic asachite bwino. Chifukwa chiyani? Chifukwa, kungoyankha kumene kwa thupi lanu kumadalira thupi lanu zimatengera mtundu ndi kuchuluka kwa chakudya chamafuta. Lingaliro ili, lotchedwa "glycemic mzigo", lidayamba kutchuka mchaka cha 1997 ndi Dr. Walter Willett ndi anzawo ku Harvard School of Public Health. Glycemic katundu (GN) amawerengedwa motere:

GN = GI / 100 x Zakudya Zopanda

(Zopatula zamafuta ochulukitsa monga chakudya

Chifukwa chake, mutha kuyang'anira kuyankha kwanu kwa glycemic mwa kudya zakudya zochepa za GI komanso / kapena kuchepetsa kudya kwanu kwa chakudya.

Glycemic indices ndi glycemic zambiri zomwe zimapezeka wamba

Gome ili pansipa likuwonetsa mitundu ya glycemic index (GI) ndi glycemic katundu (GN) pazinthu zingapo wamba. A GI ya 55 kapena kutsika imawerengedwa kuti ndi otsika, ndipo 70 kapena kupitilira imawerengedwa ngati yapamwamba. GN ya 10 kapena kutsika imawerengedwa kuti ndi yotsika, ndipo 20 kapena kupitirira kumawerengedwa kuti ndi okwera.

Glycemic index ndi glycemic katundu wazogulitsa - gome

ChakudyaGiKutumiza KukulaZakudya zopatsa thanzi

Maponda14113 g152 Nyemba Zikumera25Kapu imodzi (104 g)41 Mphesa251/2 yayikulu (166 g)113 Pizza30Magawo awiri (260 g)4213 Yogurt yamafuta ochepa33Kapu imodzi (245 g)4716 Maapulo38Avareji imodzi (138 g)166 Spaghetti42140 g3816 Kaloti47Chachikulu (72 g)52 Malalanje48M'modzi wapakatikati (131 g)126 Nthochi52Chachikulu 1 (136 g)2714 Tchipisi ta mbatata54114 g5530 Bar Snickers Bar55Bala 1 (113 g)6435 Mpunga wakuda55195 g4223 Wokondedwa551 tbsp. l (21 g)179 Oatmeal58234 g2112 Ayisikilimu611 chikho (72 g)1610 Macaroni ndi Tchizi64Kutumiza m'modzi (166 g)4730 Zouma6443 g3220 Mpunga Woyera64Mbale imodzi (186 g)5233 Shuga (sucrose)681 tbsp. l (12 g)128 Mkate Woyera70Kagawo 1 (30 g)1410 Mavwende72154 g118 Pop Pop72Makapu awiri (16 g)107 Mbatata yophika85M'modzi wapakatikati (173 g)3328 Glucose10050 g5050

Glycemic Index ndi Glycemic Loaded Limit

Otsatsa ena a Glycemic Index (kuphatikiza olemba mabuku ambiri azakudya) akufuna kuti mukhulupirire kuti GI ndi GN ndizofunikira zonse posankha zakudya. M'malo mwake, zakudya ndizovuta kwambiri. Akatswiri ochokera SELF Nutrition Data (Nd) vomerezani kuti Glycemic Index ndi chida chabwino kwambiri chothandiza kudziwa chakudya (komanso bwino kuposa malingaliro akale monga "zosavuta" komanso "zovuta zamakina"). Komabe, pali malire ambiri ku GI ndi GN, omwe akufotokozedwa gawo lino. Onani chenjezo ili kuti olemba mabuku azakudya safuna kuti mudziwe chowonadi.

1. Kusowa kwa deta ya GI

Ngakhale njira zodziwitsira index ya glycemic zakhalapo kwa zaka zopitilira 20, mitengo ya GI pakadali pano yakhazikitsidwa pazopezeka pafupifupi 5% zokha zomwe zidasungidwa mu database ya ND. Zikuwoneka kuti chakudya chotere chimatha kukhala ndi mitundu yosiyanasiyana ya GI, kotero sizotheka nthawi zonse kuwunika ma GI amtundu uliwonse kapena kapangidwe kazakudya. Izi zikutanthauza kuti chilichonse chopangidwa chimayenera kuyesedwa. Kuyesa kwa GI kumafuna anthu - izi zimapangitsa kuti njira yoyeserera ikhale yodula komanso yambiri nthawi.

Zowona kuti ochepa chabe owerengetsa omwe akuyesa GI pano akuphatikizidwa ndi vutoli. Opanga zakudya akupitilizabe kuyambitsa zinthu zatsopano masauzande ambili pachaka. Popeza kuyesedwa kwa GI sikukakamiza kapena sikofala, vutoli likukula kwambiri, osati kupitilira.

ND idalandira formula yomwe imatha kuwerengera kuchuluka kwa glycemic muzakudya zosatsimikizika potengera kusanthula koyerekeza ndi zinthu zomwe zimapangidwanso. Werengani zambiri za njirayi patsamba - Kuwerengeredwa kwa glycemic katundu.

2. Zotsatira zamitundu yambiri za GI

Gomec index ya pamwambapa ikuwonetsa mtengo umodzi wa GI pachinthu chilichonse chazakudya. Komabe, zenizeni, miyezo siyolondola. Mitengo yolumikizidwa nthawi zambiri imakhala pafupifupi mayesero angapo. Palibe cholakwika ndi njirayi, koma muyezo wa munthu umatha kusiyanasiyana. Mwachitsanzo, mbatata zophika zamtundu wa Russet Burbank zidayesedwa ndi zotsatira za GI kuchokera pa 56 mpaka 111! Zinapezeka kuti GI yamtundu umodzi wa mwana wosabadwayo imachuluka pamene imacha. Kuchulukitsidwa kwa zotsatirazi kumawonjezera kusatsimikiza kwakukulu pakuwerengedwa kwa index ya glycemic.

3. Mfundo za GI zimatengera njira yophikira.

Mlozo wa glycemic umakhala wovuta kwambiri mukaganizira za kusintha kwa zomwe zimachitika chifukwa chotsatira kusiyana pakuphika. Nthawi zambiri, chakudya chilichonse chofunikira, monga kuwaza kapena kuwira, chidzakulitsa phindu la GI la zakudya zina. Izi ndichifukwa choti kusanthula kumathandizira kuti chimbudzi chithandizidwe komanso kuthandizira kuti chakudyachi chipezeke. Kusintha kwamtunduwu kumawonedwa ngakhale ndi kusintha kwakung'ono pakuphika, mwachitsanzo, kuwiritsa pasititi kwa mphindi 15 m'malo mwa 10.

4. Mitundu ya GI imasintha ndikuphatikiza pazinthu zingapo

Ngakhale mayeso a glycemic index nthawi zambiri amachitika pazogulitsa payekhapayekha, timakonda kudya zinthu izi limodzi ndi zinthu zina. Powonjezera zakudya zina zomwe zimakhala ndi fiber, protein, kapena mafuta amachepetsa index ya chakudya. GI ya "chakudya chosakanikirana" ichi chitha kuwerengera potenga zakudya zomwe zimadyedwa pandekha. Komabe, njira yodabwitsayo ikhoza kukhala yolondola kwambiri poti kuchuluka kwa chakudya chamthupi kumachepa. Chifukwa chake, zakudya monga pitsa nthawi zambiri zimatulutsa mayankho apamwamba a glycemic poyerekeza ndi GI yosavuta yolemetsa ya GI ya mankhwala.

5. Kusiyana kwamwini payankho la glycemic

Kuthamanga komwe anthu osiyanasiyana amadya chakudya chamagulu amathandizanso, motero pali kusiyana pakayankhidwa ka glycemic kutengera mawonekedwe a thupi la munthu. Kuphatikiza apo, zidapezeka kuti yankho la glycemic la munthu m'modzi limatha kukhala losiyana kutengera nthawi ya tsiku. Ndipo pamapeto pake, kuyankha kwa insulin mwa anthu osiyanasiyana kumathanso kusintha, ngakhale poyankha komwe glycemic. Izi zokha zikutanthauza kuti wodwala matenda ashuga sangathe kudalira glycemic index popanda kuwunika momwe magazi ake alili. Izi, zachidziwikire, ndizochepetsera mzere uliwonse wa zopatsa thanzi, osati malire a GI.

6. Kudalira pa GI ndi GN kungayambitse kudya kwambiri.

Ndikofunika kukumbukira kuti Glycemic Index ndi gawo lazomwe zimapatsa chakudya mu chakudya. Ngati mumagwiritsa ntchito mfundo za GI ndi GN ngati chinthu chokhacho chomwe mungadziwire zakudya zanu, mutha kutha kuyamba kudya mafuta ochulukirapo komanso zopatsa mphamvu zonse.

Chitsanzo. Momwe index ya glycemic ingapangitsire kudya kwambiri:

Maapulo ali ndi GI ya 38 (monga tawonera pa tebulo pamwambapa), ndipo apulo wolimbitsa thupi wapakatikati kulemera magalamu 138 ali ndi magalamu 16 a mafuta abwino ndipo amapereka glycemic yolemetsa 6. Ili ndi gawo lotsika la GN, ndipo anthu ambiri apeza apulo kuti asamwe.

Koma tsopano yang'anani pa nandolo. 113 magalamu a mtedza sikuti amangoyenda pang'ono ndi apulo, koma ali ndi GI yotsika kwambiri (14) komanso amapereka mtengo wotsika kwambiri wa GN (2). Kutengera ndi index yanu ya glycemic, mutha kuona kuti mtedza ndi wabwino koposa chipatso. Koma mukayang'ana zopatsa mphamvu zomwe zili muzakudya ziwirizi, mutha kuona kuti apuloyo ali ndi zopatsa mphamvu pafupifupi 72, ndipo zipatsozo zimakhala ndi zoposa 500! Izi zopatsa mphamvu zowonjezera 400+ sizikuthandizani kuti muchepetse thupi.

Njira inanso yoyeserera shuga m'magazi anu

Popeza mukuganizira mphamvu ndi zofooka za Glycemic Index, ndikofunikira kuti musayiwale cholinga choyambirira. Zomwe tikuyesayesa kuchita ndikulamulira magazi athu. Kodi kudya zakudya zochepa za GI ndiyo njira yokhayo yochitira izi? Ayi. Monga tanena kale, shuga yanu yamagalimoto imathanso kuthandizidwa pongoletsa kuchuluka kwamafuta omwe mumadya mulimonse. M'magawo otsatirawa, tiona njira zosiyanasiyana zochitira izi.

Kodi zakudya zama carb zotsika mtengo ndizotheka?

Njira ina yochepetsera zakudya zochepa-GI ndi zakudya zama carb ochepa, zomwe zimadaliranso pa lingaliro lolamulira shuga m'magazi, koma zimatero mwakuchepetsa kudya kwathunthu kwa chakudya chokwanira. Zakudya zama carb ochepa zatchuka gawo lina chifukwa zimachita bwino kwambiri pamenepa. Mosiyana ndi zakudya zomwe zimakhala ndi index yotsika ya glycemic, ndizosavuta kupanga ndikulamulira, chifukwa kuwerengera kwa chakudya kumadziwika m'zakudya zonse.

Komabe, zakudya zotsika mu chakudya sizikhala ndi zovuta zake, monga:

1. Kuperewera kwa michere yofunika

Ngati zakudya zanu zama carb ochepa zimachepetsa kuchuluka kwa zipatso ndi ndiwo zamasamba zomwe mumadya, simungathe kudya vitamini A wambiri, Vitamini C, ndi fiber yazakudya, zomwe ndizofala kwambiri muzakudya zamasamba.

Zikuwonekeranso kuti mumatha kudya zochepa za carotenoids, monga alpha-carotene, beta-carotene, beta-cryptoxanthin ndi lycopene. Ngakhale mfundo za tsiku ndi tsiku sizinakhazikitsidwe za carotenoids, amadziwika kuti ndi antioxidants amphamvu ndipo atha kukhala ofunikira pakubwezeretsa thanzi labwino. Mutha kudya zinthu zosowa izi mwanjira zowonjezera, koma palinso ma phytochemicals ambiri omwe amapezeka muzinthu zomwe tikuyamba kumene kuphunzira. Ambiri mwa ma phytochemicals awa amakhulupirira kuti ali ndi phindu lathanzi, koma owerengeka ndi omwe amapezekabe mu mawonekedwe owonjezera.

2. Zoopsa zomwe zingakhalepo chifukwa chodya mafuta ochulukirapo

Zakudya zamafuta ochepa zimathandizira kuti pakhale mafuta ambiri. Kafukufuku wambiri akuwonetsa kuti kuchuluka kwa mafuta kwambiri (makamaka mafuta odzola) kumawonjezera chiopsezo chotenga mtima ndi matenda ena. Ngakhale kulumikizana komaliza pakati pa zakudya zama carb ochepa komanso matenda a mtima sikunakhazikitsidwe, iyi ndi mutu womwe umafunika kuphunzira kopitilira.

3. Hypoglycemic zotsatira za kuchepetsedwa kwa chakudya

Ubongo wanu umasowa glucose nthawi zonse. Popanda chakudya, thupi lanu limakakamizidwa kuti lipange glucose wamagayidwe kapena mafuta osungidwa. Izi sizothandiza kwenikweni chifukwa zimabweretsa shuga wochepa (wotsika kuposa mulingo woyenerera), womwe ungayambitse kufooka, kutopa, kuda nkhawa, mpaka kulephera kudziwa.

Izi zimakonda kumveka mukasintha kuchokera ku chakudya chomwe chimakhala “chokhazikika” kupita ku chakudya chopatsa mphamvu chochepa, koma chitha kuonekanso thupi lanu likamapanikizika. Kutsika kwa zochitika m'maganizo, ngakhale sikubvulaza palokha, ndizowopsa. Mwachitsanzo, ngati simungathe kulolera mozama, kumakhala kosavulaza kuyendetsa.

4. Kuvutika kwambiri m'mimba kapena kulakalaka chakudya chomwe chimayambitsidwa ndi kupatula zakudya zokhala ndi mafuta ochulukirapo

Tonsefe timasangalala ndi kukoma kwa zinthu zosiyanasiyana. Zakudya zilizonse zomwe zimaletsa kwambiri zakudya zomwe timasankha zimatha kudzetsa chilakolako chazakudya zosawerengeka kapena kusungulumwa chifukwa chololedwa zakudya. Izi, mwachidziwikire, silili vuto ndi zakudya zama carb otsika, koma zimakhudza zakudya zonse zomwe zimachepetsa kuchuluka kwa zakudya zomwe mumadya.

5. Kuphatikiza zida zapamwamba

Kuti muthane ndi vuto lochepetsa kwambiri zakudya za carb, mutha kusintha mitundu yatsopano ya zakudya zotsika kwambiri za carb zomwe tsopano zikupezeka m'misika yambiri yogulitsa. Tsopano mutha kupeza mitundu yotsika ya karoti ndi zikondamoyo ndi ma bagel! Tsoka ilo, kukwera mtengo kwa zina mwazakudya izi kumachulukitsa ndalama zomwe mumawononga.

Nanga bwanji za kumverera kwodzaza?

Njira ina yochepetsera kudya kwanu kwa chakudya cha carbo ndi kungochepetsa kuchuluka kwa zopatsa mphamvu zomwe mumadya panthawi iliyonse ya chakudya. Izi zitha kukhala njira yothandiza kwambiri yolerera magazi komanso kuchepetsa mafuta m'thupi. Tsoka ilo, pali vuto limodzi la BIG lomwe limagwirizanitsidwa ndi njirayi - kuchuluka kwa njala! Koma bwanji ngati mutatha kudya zochepa osakhala ndi njala? Kodi ndizotheka?

Zaka zingapo zapitazo, gulu la ofufuza ochokera Yunivesite ya Sydney ku Sydney, Australia, adachita kafukufuku wosangalatsa m'mafanizo omwe iwo amafananiza ndi zotsatira zazikulu za zakudya zosiyanasiyana. Mwa ochita kafukufuku awa, motsogozedwa ndi Suzanne Holt, anali ena mwa anthu omwewo omwe adayamba kugwira ntchito pa index ya glycemic.

Zotsatira za kafukufuku wawo, The Common Food Satiety Index, zidasindikizidwa mu nyuzipepala yaku Europe European Journal of Clinical NutritionSeputembara 1995 Phunziroli, ochita kafukufuku adapereka odwala omwe ali ndi zakudya zopatsa mphamvu (38 zakudya zosiyanasiyana) ndikujambulira kuchuluka kwa njala yomwe imachitika m'mituyi mukatha kudya.

Zotsatira za phunziroli zidawonetsa bwino kuti zakudya zina ndizabwino kuposa zina kuti zithetse njala. Ofufuzawo adagwiritsa ntchito mikate yoyera ngati chitsogozo ndikuchiyika ngati "satiety index" ya 100. Zakudya zomwe zimagwirizana ndi njala zimalandira bwino kwambiri, ndipo zakudya zomwe sizinakhutire zimapatsidwa zotsika.

Zina mwa zakudya zabwino kwambiri zomwe adakumana nazo monga mbatata yophika, zipatso zosaphika, nsomba, ndi nyama zopanda mafuta. Anthu omwe amadya zakudya zomwe zanenedwa kale samva njala. Zakudya zomwe sizikhutira kwenikweni ndimtundu wa njala, ma donuts, maswiti ndi mtedza.

Zotsatira zofunikira za kafukufukuyu

Chifukwa cha kukula kochepa kwa satiety index, pali kusatsimikizika kwenikweni pankhani yakuwona bwino kwa zomwe zidalembedwa pachakudya chilichonse. Komabe, kuwunika kofunikira kwambiri kunachitika ndi ofufuza satiety index. Adanenanso kuti zogulitsa zomwe zimakhala ndi ma satellite index apamwamba kwambiri zinali ndi mawonekedwe omwewo. Zakudya izi zonse zinali ndi kulemera kwakukulu kwa calorie ratios. Mwanjira ina, izi zakudya zinali ndi voliyumu yayikulu ndi misa pa calorie iliyonse. Amakuthandizani kuti mumve kudzaza bwino m'mimba mwanu.

Kulumikizana kumeneku pakati pa kuchuluka kwa chakudya ndi kumverera kwodzaza kumatha kuonekera, koma kumatsegulira chitseko champhamvu kwambiri, chifukwa chomwe mumaneneratu zachifundo, podziwa kapangidwe kazakudya! Ndipo ngati izi zili choncho, ndiye kuti mtundu wina wa Satiety Index ungakhale chida chosinthira kwambiri pakuwunika zakudya kuposa Glycemic Index.

Mawu oyambira pa Loweruka

ND imasinthira mwatsatanetsatane kalozera wa satiety pogwiritsa ntchito kusanthula kwa ma multivariate, omwe adagwiritsa ntchito makina opanga zinthu zomwe adayesedwa mundondomeko yomwe tafotokozayi. Monga zikuyembekezeredwa, panali kulumikizana kwabwino pakati pa satiety index ndi kachulukidwe ka calorie ya chilichonse. Panalinso zofunika, koma zophatikizana zazing'onong'ono pakati pa index ndi magawo a ma carbohydrate azakudya, mafuta, michere yazakudya, ndi mapuloteni muzakudya. Kuchokera pamachitidwe opangira masamu, ND idatha kupanga chilinganizo chosinthira mawonekedwe azakudya muzinthu zamagulu azakudya kukhala cholembedwa cha satiety, chomwe amachitcha "Saturdayment Factor" (mu English Fullness Factor ™).

Nkhani yokhazikitsidwa idalamulidwa, kuti mitengo yonse yomwe idatsika igwere pamtunda kuchokera pa 0 mpaka 5. Chomwe chimawerengedwa cha mikate yoyera ndi 1.8, chifukwa chake mitengo yomwe ili pamwambapa 1.8 imawonetsa zakudya zomwe zingakhale zokhutiritsa kuposa mkate yoyera. Ndipo zofunikira zosakwana 1.8 zimawonetsa zakudya zomwe sizingakhale zokhutiritsa kwenikweni. Chakudya machulukitsidwe pazokha sichimayimira kukula.

Zambiri pazokhudza Saturdayment Factor zitha kupezeka patsamba - Saturday Factor.

Zabwino Zabwino za Saturdayment Factor pa Glycemic Index

Chowongolera ndi chowerengera m'malo moyerekeza mtengo, ndipo chili ndi maubwino angapo osiyana siyana pa glycemic index:

Zinthu za Loweruka zimatsimikiziridwa nthawi yomweyo pazinthu ZONSE. Kudziwa zofunikira zam'madzi pazilembo zokhazokha ndizomwe zimafunikira kuti zitheke. Izi zikutanthauza kuti machulukitsidwe amathandizira pazinthu zonse zomwe zimasungidwa mu ND database, komanso maphikidwe onse atsopano. Izi zimapangitsa kukhala kosavuta kugwiritsa ntchito machulukitsidwe (FN) kuphatikiza dongosolo lililonse lazakudya.
Zakudya Zapamwamba za FN Zitha Kuthandizira Kuchepetsa Kuchuluka Kwa Kalori. Kudya zakudya zokhala ndi FN yayikulu kumatanthauza kukhutiritsa njala yanu ndi zopatsa mphamvu zochepa, ndiyo njira yachidule kwambiri yochepetsera kunenepa.
Satiety factor itithandizanso kuchepetsa thupi.. Anthu onenepa kwambiri kapena omwe ali ndi vuto losafuna kulemera kwabwinobwino amatha kuwonjezera zopatsa mphamvu zowonjezera pakudya kwawo, m'malo mwa zakudya zamasiku onse ndi zakudya zomwe zili ndi FN yochepa.

Ubwino Wothandiza Pazakudya Zokhazikitsidwa ndi FN kuposa Zakudya Zapansi-Carb

Zakudya zokhudzana ndi satiety zili ndi zabwino zina pazakudya zama carb otsika:

Zakudya zochokera ku FN zimatha kulimbikitsa zakudya zabwino. Popeza zipatso zambiri, ndiwo zamasamba, komanso zakudya zochepa zomwe zimapangidwa pang'onopang'ono zimakhala ndi zinthu zochuluka kwambiri, zingakhale zosavuta kuti mupeze michere yofunikira mukatsata zakudya zochokera ku FN.
Zakudya zochokera ku FN zimapereka zosankha zambiri zamagulu. Palibe choletsa kudya zakudya panthawi yazakudya zochokera ku FN. Zakudya zopangidwa ndi FN zimangokulimbikitsani kuti musankhe zakudya zomwe zimakuthandizani kuti mukhutiritse mofulumira ndikupatsirani zopatsa mphamvu zochepa.
Zakudya zopangidwa ndi FN zimatha kuphatikizidwa mosavuta ndi moyo wamasamba. Ngakhale kuti mitundu yambiri ya nyama ndi chisankho chabwino cha zakudya zochokera ku FN, zimakhala zosavuta kwa inu kuti mupange zakudya zomwe zili ndi FN yayikulu kwambiri yopanda nyama.

Kuwonongeka kwa zipatso za kiwi ndi contraindication kuti agwiritse ntchito

Zipatso za Kiwi sizikulimbikitsidwa kuti anthu azidya:

Kuyankha thupi lawo siligwirizana ndi zakudya zomwe zili ndi ascorbic acid.
Kuvutika ndi gastritis, zilonda zam'mimba ndi zilonda zam'mimba.
Ndi matenda a impso.
Chopangitsa kutsegula m'mimba.

Kodi kiwi ndizotheka ndi matenda ashuga?

Kodi lipodystrophy ndi chiyani? Kodi chimachitika chifukwa chiyani odwala matenda ashuga amadalira insulin komanso momwe angathanirane nawo? Werengani zambiri pa http://saydiabetu.net/metody-i-sposoby-lecheniya/tradicionnaya-medicina/insulin/lipodistrofiya/

Kodi GI ndi XE ndi chiyani?

Mlozera wa Glycemic chinthu chimodzi kapena china chikuwonetsa momwe kuchuluka kwa shuga kwa odwala omwe amudya kumakulirako. GI imatha kukhala yapamwamba (yopitilira 60), yapakatikati (40 mpaka 60) ndi yotsika (yochepera 40).
Chakudya chamkate ikuwonetsa kuchuluka kwa chakudya chamafuta. Kuchuluka kwa zinthu zomwe zili ndi 10 g yamagulu owonjezera amafuta ndi ofanana ndi XE imodzi.

Chiwerengero cha kilocalories (Kcal) pa 100 g	Glycemic index (GI)	Kuchuluka kwa chakudya chilichonse (XE)
50	40	110 g

Nutritionists amalimbikitsa kudya zosaposa ziwiri patsiku. Ubwino wopindulitsa wathanzi ndi zipatso zomwe sizinapange mankhwala a kutentha. Kiwi amadyedwa yaiwisi, yowonjezeredwa ndi yoghurts ndi saladi wopepuka, woperekedwa ndi nyama ndi nsomba zam'nyanja.

Zoyambira zosinkhasinkha zam'mawa pochiza matenda a shuga. Werengani zambiri mu nkhaniyi.