Index ya Chakudya Chotsika cha Glycemic: Mndandanda ndi Gome

Kuzindikira monga matenda a shuga, ngakhale atakhala amtundu wanji, kumafuna kuti wodwalayo azitsatira zakudya zapadera moyo wake wonse. Amapangidwa ndi zakudya zomwe zimakhala ndi index ya glycemic yotsika.

Mfundo za kudya zakudya ndizofunikanso - chakudyacho chimagawika, kangapo patsiku, m'magawo ang'onoang'ono. Siloledwa kudya ndi kudya kwambiri - izi zimapangitsa kudumpha m'magazi a shuga. Mlingo wocheperako watsiku ndi tsiku udzakhala malita awiri.

Pansipa tikambirana lingaliro la glycemic index (GI), lopatsidwa mndandanda wazidziwitso za glycemic ndi mndandanda wazinthu zololedwa za matenda ashuga.

Glycemic Food Index

GI ndi chisonyezo cha digito chokhudza mphamvu ya chinthu chomwe chimaperekedwa pambuyo pa kugwiritsa ntchito shuga. Zolemba zamagetsi zotsika ndizotsika mpaka 50 PESCES - chakudya choterocho chimakhala chotetezeka kwa matenda ashuga ndikupanga chakudya chachikulu.

Zakudya zina zimakhala ndi mayunitsi 0, koma sizitanthauza kuti zimaloledwa kudya. Chowonadi ndichakuti Zizindikiro zoterezi zimapezeka mu zakudya zamafuta, mwachitsanzo, mafuta. Lili ndi cholesterol yambiri, komanso, zambiri zopatsa mphamvu. Izi zimaletsa kugwiritsidwa ntchito ndi odwala matenda ashuga.

Zakudya zokhala ndi index yotsika ya glycemic zimatha kuwonjezera mawonekedwe awo ndi chithandizo china cha kutentha ndi kusasinthika. Lamuloli likugwira ntchito pa kaloti, mu mawonekedwe ake osaphika, GI yake ndi 35 magawo, ndipo m'magawo 85 owiritsa.

Tebulo la anthu odwala matenda ashuga omwe amagawika GI m'magulu:

• mpaka 50 PIECES - otsika,
• 50 -70 PIECES - wapakatikati,
• kuchokera 70 mayunitsi ndi pamwamba - okwera.

Mankhwala othandizira odwala matenda ashuga ayenera kukhala ndi zinthu zochepa zama GI, ndipo nthawi zina chakudya chokha chomwe chimakhala ndi index (osapitirira kawiri pa sabata) chimaloledwa m'zakudya.

Zinthu zomwe zili ndi GI yayitali zimatha kupangitsa kuti matendawa asinthe kukhala mtundu wodwala matenda a shuga.

Zamkati Zotsika

Maphala amadzaza thupi la wodwala ndi mavitamini ambiri, michere ndi michere yambiri. Phula lililonse limakhala ndi zabwino zake. Buckwheat - amachulukitsa hemoglobin, phala la chimanga lili ndi katundu wa antioxidant, ndikuchotsa zinthu zowola.

Maphikidwe ophika azikhala pamadzi, kupatula kuwonjezera mafuta a masamba. Valaji ina yovala - masamba mafuta. Makulidwe a phalawo, omwe amakhala ambiri.

Kusankha kwa mbewu monga chimanga kuyenera kufikiridwa mosamala, chifukwa ena ali ndi GI yopitilira 70 mayunitsi ndipo sakukhala ndi phindu lthupi la wodwalayo. M'malo mwake, mbewu zoterezi zimatha kuyambitsa matenda a hyperglycemia.

Mbale omwe ali ndi GI yochepetsedwa:

1. ngale barele - mayunitsi 22,
2. mpunga wa bulauni (bulauni) - PISCES 50,
3. Buckwheat - 50 PISCES,
4. balere wogulira - 35 PISCES,
5. mapira - 50 PIERES (yokhala ndi mawonekedwe osakanikira a 60 PISCES).

Madokotala ambiri amaphatikiza mbewu ya chimanga m'ndandanda wazirombo zovomerezeka, koma osapitirira kamodzi pa sabata. Ili ndi mavitamini ndi michere yambiri, otsika-kalori, koma GI yake ndi mayunitsi 75. Chifukwa chake mukatha kudya phala ya chimanga, muyenera kulabadira shuga lanu. Ngati ichulukitsa, ndibwino kupatula zoterezi pamasamba.

Mkaka wotsika mkaka ndi mkaka wowawasa

Kusankha kwamkaka ndi mkaka wokhala ndi chisonyezo chotsika cha glycemic ndikwambiri. Ayeneranso kukhala pamndandanda wa anthu odwala matenda ashuga tsiku lililonse. Mwachitsanzo, kapu ya kefir kapena yogati imakhala chakudya chachiwiri chokhazikika, chomwe chimakhala chosavuta kugaya ndipo sichidzayambitsa shuga usiku. Chofunika kwambiri kwa matenda ashuga amtundu 1.

Ma curls amathanso kudyedwa osaphika, kapena mumatha kuphika mitundu yosiyanasiyana ya zipatso. Kuti muchite izi, tchizi tchizi, dzira ndi zipatso puree zimasakanizidwa ndikuwaphika mu microwave kwa mphindi khumi. Chophika chophika chimatha kukongoletsedwa ndi Spigs za mint.

Simuyenera kuopa kugwiritsa ntchito mazira mu Chinsinsi chomwe chatchulidwazi, chinthu chachikulu sichikupitilira chimodzi patsiku. Puloteni GI ndi 0 IU, yolk ili ndi index ya 50 IU ndipo ili ndi cholesterol yowonjezera. Ndiye chifukwa chake ndi matenda ashuga, palibe dzira limodzi lopitilira tsiku lililonse.

Komanso, mkaka sugawanika kwa anthu odwala matenda ashuga. Ngakhale madotolo amalimbikitsa zinthu zopangidwa mkaka pamenyu, ndizopukusa kwambiri ndipo zimathandiza pogwira ntchito m'mimba.

Zinthu zamafuta ndi mkaka zokhala ndi chisonyezo chotsika cha glycemic:

• mkaka wonse
• skim mkaka
• mkaka wa soya
• tchizi chamafuta pang'ono,
• misa wopindika (popanda kuwonjezera zipatso),
• mafuta 10%
• kefir
• yogati
• mkaka wowotchera,
• yogati yopanda tanthauzo.

Zogulitsa zoterezi zimatha kudyedwa osati zatsopano zokha, komanso zimagwiritsidwa ntchito kuphika mbale zovuta - kuphika, soufflé ndi casseroles.

Nyama, nsomba ndi nsomba zam'nyanja

Nyama ndi nsomba zimakhala ndi mapuloteni ambiri omwe amapezeka mosavuta. Nyama ndi nsomba ziyenera kusankhidwa ndi mitundu yopanda mafuta, kuchotsa mafuta ndi khungu kwa iwo. Zakudya za nsomba zimakhalapo mukudya kwa sabata mpaka kasanu. Zakudya zamafuta zimaphika tsiku lililonse.

Ndizofunikira kudziwa kuti kugwiritsa ntchito nsomba caviar ndi mkaka ndizoletsedwa. Ali ndi katundu wina chiwindi ndi kapamba.

Anthu ambiri amavomereza kuti bere la nkhuku ndi nyama yabwino ya anthu odwala matenda ashuga, koma izi sizolakwika. Asayansi akunja atsimikizira kuti nyama yankhuku kuchokera ku hams ndiyothandiza komanso yotetezeka. Imalemekezedwa ndi chitsulo.

Mndandanda wazinthu zotsika za GI za nyama ndi zotuluka:

1. nkhuku
2. ng'ombe
3. nkhuku
4. nyama ya kalulu
5. zinziri
6. ng'ombe
7. chiwindi nkhuku
8. ng'ombe chiwindi
9. lilime la ng'ombe.

Osangokhala nyama zachiwiri zokha zomwe zimakonzedwa kuchokera ku nyama, komanso msuzi. Pankhaniyi, ndikofunikira kutsatira lamulo ili: mutatha kuwira nyama yoyamba, msuzi ukatsitsidwa, madzi atsopano amathiridwa ndikuyika kale, pamodzi ndi nyama, mbale yoyamba inakonzedwa.

Nsomba ndi nsomba zam'madzi ndizambiri mu phosphorous ndipo zimayimbidwa kuposa nyama. Ayenera kuwotchera ndi kuphika uvuni - ndiye kuti mavitamini ndi michere yambiri amasungidwa.

Nsomba ndi nsomba zam'nyanja zokhala ndi mndandanda wa mpaka ma 50 PISCES:

Mutha kupanga zikondwerero zambiri zam'madzi zam'madzi zomwe zimakopa ngakhale gourmet ovomerezeka kwambiri.

Zipatso ndi zipatso zokhala ndi index mpaka 50 PESCES

Kusankhidwa kwa zipatso zokhala ndi index yotsika kumakhala kokwanira, koma muyenera kusamala ndi kumwa kwawo. Chowonadi ndi chakuti, kugwiritsa ntchito zipatso pamaso pa mtundu woyamba ndi wachiwiri wa shuga ndi ochepa - osaposa magalamu 150 patsiku.

Sizoletsedwa kupanga timadziti kuchokera ku zipatso, ngakhale ndi GI yotsika. Zonsezi zimachitika chifukwa cha GI yawo yapamwamba. Az ndi chifukwa chakuti pakukonzekera ulusi "umatayika", womwe umagwira gawo lofanana popereka shuga kuchokera ku zipatso kupita ku magazi. Kugwiritsa ntchito kapu imodzi ya chakumwa chotere kumatha kupangitsa kuti shuga azikula ndi 4 mmol / l pakangotha ​​mphindi khumi.

Pankhaniyi, chipatso sichiri choletsedwa kubweretsa kufanana kwa mbatata yosenda. Mtundu wamtunduwu ndi bwino kudya yaiwisi kapena monga zipatso zamalonda zokometsera ndi kefir kapena yoghur. Kuphika ndikofunikira musanadye.

Zipatso Zotsika za GI ndi Zipatso:

1. apulo
2. akuda ndi ofiira
3. apurikoti
4. peyala
5. maula
6. sitiroberi
7. sitiroberi
8. rasipiberi
9. mabuluni
10. jamu

Mankhwala odana ndi matenda a shuga amawadyera bwino pakudya m'mawa kamodzi kapena kawiri, chifukwa cha kuyamwa kwambiri kwa shuga.

Izi zimachitika chifukwa cha zolimbitsa thupi zomwe zimachitika munthu, zomwe zimachitika theka loyamba la tsiku.

GI masamba mpaka 50 mayunitsi

Kufunika kwa masamba sikungakhale kopambanitsa. Ayenera kukhala osachepera theka la zakudya za tsiku lililonse za odwala omwe ali ndi matenda amtundu uliwonse. Mbale zambiri zimakonzedwa kuchokera masamba - zovuta mbali zam'madzi, saladi, casseroles, schnitzels ndi zina zambiri.

Njira yakuchiritsira kutentha sikukhudza kuwonjezeka kwa index. Ndipo kudya zipatso zamadzimadzi ndizoletsedwa, ndiye phwetekere m'malo mwake, ndikulimbikitsidwa mu 200 ml. Sangokhala kokha ndikuledzera, komanso yowonjezeredwa ku ndiwo zamasamba ndi nyama.

Pali kusiyanasiyana pang'ono kwa masamba. Loyamba ndi kaloti owiritsa. Ili ndi mndandanda wamayendedwe 85, koma mwa mawonekedwe ake osaphika, magawo 35 okha. Chifukwa chake mutha kuwonjezerera bwino pa saladi. Anthu ambiri amakonda kudya mbatata, makamaka m'maphunziro oyambira. Mndandanda wake wowiritsa ndi magawo 85. Ngati, komabe, akuganiza kuti akuwonjezera tuber imodzi ku mbale, ndiye kuti ndiyofunikira kuti ayambe kuyeretsa, kudula mu cubes ndikulowa m'madzi ozizira. Chifukwa chake ambiri okhuthala amasiya mbatata, yomwe imakhudza GI yapamwamba kwambiri.

Masamba Ochepa a GI:

• anyezi
• adyo
• mitundu yonse ya kabichi - yoyera, yofiira, kolifulawa ndi broccoli,
• biringanya
• zukini
• squash
• phwetekere
• nkhaka
• tsabola wokoma ndi wowawa,
• nyemba ndi mphodza.

Kuchokera pamndandanda wambiri, mutha kuphika zakudya zamitundu yosiyanasiyana zomwe sizidzayambitsa shuga m'magazi. Zakudya zosaphika zamasamba zokhazokha zimatha kukhala chakudya cham'mawa chokwanira. Ndipo ndiwo zamasamba ngati zili ndi nyama, ndiye kuti ndizopatsa chakudya choyamba komanso chopatsa thanzi.

Makhalidwe abwino a mbale amaloledwa kuphatikiza amadyera:

Type 2 shuga mellitus samasamala wodwala kuti asangosankha zopangidwa ndi GI yotsika, komanso kuti azitha kutentha kutentha. Sizoletsedwa mwachangu ndi chakudya chokhala ndi mafuta ambiri azamasamba.

Bowa, ngakhale siali ndiwo zamasamba, amalolezedwanso shuga wamtundu uliwonse. Pafupifupi ma GI onse ali ndi chizindikiro cha mayunitsi 35. Amagwiritsidwa ntchito mu saladi, ma stew, casseroles komanso monga zodzadza ndi ma pie a matenda ashuga.

Ndikofunika kuphika mphodza kuchokera masamba. Potere, wodwalayo amatha kusintha zosakaniza malinga ndi zomwe amakonda. Mukamaphika, nthawi yophika masamba iliyonse iyenera kuganiziridwa. Mwachitsanzo, adyo akawonjezeredwa pomaliza, sizitenga mphindi zopitilira ziwiri kuphika. Ili ndi chinyezi chochepa kwambiri ndipo ngati mungachipatsenso nthawi yomweyo ndi anyezi, ndiye kuti adyo amangokongoletsa.

Vitamini wa masamba a mtundu wa 2 odwala matenda ashuga akhoza kukhala okonzeka ndi masamba abwino komanso achisanu. Ndi kuzizira koyenera, masamba kwenikweni sataya mavitamini awo.

Mu kanema munkhaniyi, maphikidwe angapo ochokera ku zakudya zotsika-GI amaperekedwa.