Matenda a shuga ndi chilichonse chokhudza izi

Zakudya zokhala ndi chakudya chamagulu zimakhala ndi mndandanda wawo wa glycemic. Kukwera kwambiri kwa GI, kuthamanga kwa shuga m'magazi kumakwera. Anthu ambiri amafunsa, kodi glycemic index ya pasitala wofanana ndi ndani ndipo zimatengera mtundu wa ufa, tirigu, njira yokonzekera? Kuchuluka kwa shuga m'magazi kumangosinthidwa osati kokha ndi zomwe zili mu chakudya, komanso ndi njira yothandizira mankhwala.

Mitundu ya pasitala ndi katundu wawo

Pasitala wosiyanasiyana

Mndandanda wamatumbo a pasitala:

• pasitala kuchokera ku ufa wa tirigu wa durum - GI ndi magawo 40-50,
• mitundu yofewa ya pasitala - GI ndi magawo 60-70.

Pasitala ndi mankhwala opatsa mphamvu kwambiri. Mu 100 g ya pasitala pafupifupi 336 Kcal. Komabe, pamashelefu mutha kupeza mitundu yambiri ya pasitala, mawonekedwe ndi mitundu yonse yazowonjezera. Ufa, wosiyana ndi maonekedwe ake, omwe ali m'gulu la kapangidwe kake, amasintha kwambiri kuchuluka kwa shuga.

Pasitala Wovuta

Mwa mbewu zam'munda padziko lapansi, tirigu amakhala 3 mpemba ndi chimanga. Kusiyanitsa kwakukulu pakati pa ufa wolimba ndi ufa wofewa ndiye kuchuluka kwa mapuloteni. Durum tirigu wa tirigu ndi bwino kuphika buledi ndi kupanga pasitala yapamwamba kwambiri. Mukaphika, pasitala yamitundu yolimba imasungidwa bwino. Mlingo wa glycemic index m'mitundu iyi uzikhala wotsika, chifukwa ali ndi mapuloteni ochulukirapo komanso ochepa mafuta.

Ambiri samayerekezera chakudya chatsiku ndi tsiku chopanda chopanda chokoma ndi tchizi. Anthu odwala matenda ashuga, kapena akungotaya thupi, amafunikira kuwongolera kudya zakumwa za pasitala chifukwa cha kuuma kwambiri. Kudya sikuyenera kukhala pafupipafupi.

Kudya pasitala Kwa Odwala

Ndi kapangidwe koyenera ka chakudya, ndikofunikira kuganizira nthawi yophika komanso kutsimikizira kwathunthu kwa chakudya. Mutha kusiyanitsa chakudyacho powonjezera masamba osaphika ndi mafuta a masamba ku pasitala. Izi zikuthandizira kukulitsa kuchuluka kwa kuyamwa kwa shuga m'magazi. Kumbukirani kuti kuwonjezera pazinthu zowonjezera kumatha kukulitsa pang'ono, koma kumachepetsa kulumpha m'magazi a shuga.

Pasitala mu basket

Zinthu zina za ufa siziyenera kudyedwa pafupipafupi. Wophatikizidwa ndi mkate wambiri wa rye ali ndi glycemic index yamagulu 59. Mulingo wokwanira, komabe, mutapatsidwa zofunikira za ufa wa rye, simuyenera kusiyiratu mkatewo.

Njira yowonjezerapo yochepetsera index ya glycemic ndikuchepetsa mtanda ndi ufa wa mitundu yosiyanasiyana, mwachitsanzo, kuwonjezera mafuta a oat kapena filakisi. Mndandanda wa glycemic wa ufa wa fulakesi ndi - 43 magawo, oatmeal - 52 mayunitsi.

Aliyense amene amayang'anitsitsa zakudya zoyenera ndipo akufuna kuchepetsa kunenepa amafunika kudziwa za mtundu wa mankhwala a glycemic. Kugwiritsira ntchito molakwa zakudya zama carb ambiri osagwiritsa ntchito mphamvu zamagetsi kumabweretsa kulemera, kusokonezeka kwa metabolic. Mukamasankha pasitala, muyenera kupatsa chidwi ndi ufa wonse wa tirigu, womwe ndi gawo limodzi la zinthu. Njira yabwino yothetsera vutoli ndi kuwonjezera msuzi wa ufa wa buckwheat muzakudya.

Mndandanda wa Glycemic wa pasitala

Zakudya zomwe zimakhala ndi chakudya zimakweza shuga m'magazi. Kafukufuku watsatanetsatane wa njirayi adachitika koyamba ku yunivesite ya Canada. Zotsatira zake, asayansi adapereka lingaliro la glycemic index (GI), lomwe likuwonetsa kuchuluka kwa shuga omwe angachulukire atatha kudya malonda. Ma tebulo omwe alipo alipo amagwira ntchito ngati buku la akatswiri komanso wodwala yemwe ali ndi matenda ashuga kuti azitha kuyang'anira, zakudya zamankhwala osiyanasiyana. Kodi index ya glycemic ya durum tirigu pasitala imasiyana ndi mitundu ina ya mafuta? Momwe mungagwiritsire ntchito zomwe mumakonda kuti muchepetse kukwera kwa shuga?

Kodi ndizotheka kudziwa mndandanda wa glycemic nokha?

Chikhalidwe cha GI chimadziwika bwino pambuyo pa njira yodziwira. Ndikofunika kuchita mayeso kwa odwala omwe ali mu gawo la matenda omwe amalipiridwa nthawi zonse. A diabetes amayetsa ndikukonza kufunika koyambirira (koyambirira) kwa shuga m'magazi. Phata lamtsinje (Na. 1) limakonzedweratu pazithunzi zodalira kusintha kwa shuga pa nthawi.

Wodwalayo amadya 50 g ya shuga wowona (wopanda uchi, fructose kapena maswiti ena). Zakudya zokhazikika zopangidwa ndi shuga, malinga ndi kuyerekezera kosiyanasiyana, ali ndi GI ya 60-75. Mlozera wa uchi - kuchokera 90 ndi pamwambapa. Komanso, siyingakhale mtengo wosatsutsika. Zomwe zimapangidwanso kuti njuchi ndizosakaniza wama glucose ndi fructose, GI yotsirizirayi ndi pafupifupi 20. Zimavomerezedwa kuti mitundu iwiri ya chakudya yamafuta imakhala ndi uchi wofanana.

Pakupita maola atatu otsatira, shuga wamagazi ammutu amayeza nthawi zonse. Girafu imamangidwa, malinga ndi momwe zikuwonekeratu kuti chiwonetsero cha glucose choyamba chikuwonjezeka. Kenako mapindikira amafikira pazambiri zake ndikutsika pang'onopang'ono.

Nthawi ina, ndibwino kuti musangoyesa gawo lachiwiri la kuyeserera nthawi yomweyo, zomwe zimapangitsa chidwi kwa ofufuzawo zimagwiritsidwa ntchito. Mutatha kudya gawo loyeserera la zinthu zoyeserera 50 g zama chakudya (gawo lophika lophika, chidutswa cha mkate, makeke), shuga ya magazi imayezedwa ndipo mapindikira amapangika (No. 2).

Chiwerengero chilichonse chomwe chili patebulopo moyang'anizana ndi malonda ndi mtengo womwe umapezeka mosavuta pamaphunziro ambiri a shuga

Zosiyanasiyana za pasitala: kuchokera pazovuta mpaka zofewa

Pasitala ndi mankhwala opatsa mphamvu kwambiri; 100 g ili ndi 336 Kcal. GI pasitala kuchokera ku ufa wa tirigu pafupifupi - 65, spaghetti - 59. Kwa odwala omwe ali ndi matenda a shuga a 2 komanso onenepa kwambiri, sangakhale chakudya chatsiku ndi tsiku patebulo la zakudya. Ndikulimbikitsidwa kuti odwala oterowo amadya pasitala yolimba katatu pa sabata. Anthu omwe amadalira odwala matenda ashuga omwe ali ndi insulin yokwanira kubwezeretsa matenda ndi matupi awo, popanda popanda malamulo okhwima ogwiritsira ntchito zinthu, amatha kugula pasitala pafupipafupi. Makamaka ngati mbale yanu yomwe mumayikonda yophika moyenera komanso yokoma.

Mitundu yolimba imakhala ndi mitundu yambiri:

• mapuloteni (leukosin, glutenin, gliadin),
• CHIKWANGWANI
• phulusa (phosphorous),
• macronutrients (potaziyamu, calcium, magnesium),
• michere
• Mavitamini B (B₁, Mu₂), PP (niacin).

Ndi kusowa kwa chomaliza, kupha mphamvu, kuthamanga kwa thupi kumawonedwa, ndipo kukana matenda opatsirana m'thupi kumachepa. Niacin amasungidwa bwino mu pasitala, samawonongeka ndi machitidwe a mpweya, mpweya ndi kuwala. Kuchulukitsa kwamankhwala sikubweretsa kuwonongeka kwakukulu kwa vitamini PP. Mukamawiritsa m'madzi, osachepera 25% amadutsa.

Kodi chimatsimikizira ndi chiyani gumbwa wa pasitala?

GI ya pasta tirigu wofewa ili mumtundu wa 60-69, mitundu yolimba - 40-49. Kuphatikiza apo, zimatengera mwachindunji kukonzekera kwazinthuzo komanso nthawi yotafuna chakudya pakamwa. Wodwalayo amatha kutafuna, kwambiri ndi mndandanda wazomwe wadyedwa.

Zomwe Zimakhudza GI:

Kuthiridwa kwa chakudya m'magazi kumatha kupitilira (kutalika kwa nthawi)

Kugwiritsa ntchito menyu zakudya zamafuta a pasitala okhala ndi masamba, nyama, mafuta a masamba (mpendadzuwa, maolivi) zimangokulitsa zowonjezera zam'makolowo, koma sizingalole shuga la magazi kupanga kulumpha lakuthwa.

Kwa odwala matenda ashuga, ntchito:

• Zakudya zopanda moto zotentha,
• kupezeka kwa mafuta ena mwa iwo.
• mankhwala ophwanyika pang'ono.

1 XE ya Zakudyazi, nyanga, Zakudyazi ndizofanana 1.5 1.5. l kapena anthu 15 a shuga a mtundu woyamba wa matenda amtundu wa endocrinological, omwe amapezeka pa insulin, ayenera kugwiritsa ntchito lingaliro la mkate kuti athe kuwerengera kuchuluka kwa munthu amene amachepetsa shuga kwa chakudya. Wodwala 2 amamwa mapiritsi olimbitsa magazi. Amagwiritsa ntchito zambiri zokhudzana ndi zopatsa mphamvu zomwe zimapezeka muzolemera zodziwika. Kudziwa index ya glycemic ndikofunikira kwa odwala onse omwe ali ndi matenda a shuga, abale awo, akatswiri omwe amathandizira odwala kuti azikhala akhama komanso kudya moyenera, ngakhale kuti matendawa ndi ovuta.

Ndemanga

Kukopera zinthu kuchokera pamalowa ndizotheka ndi ulalo wokha patsamba lathu.

CHIYAMBI! Zambiri patsamba lino ndizodziwika bwino ndipo sizitanthauza kuti zili zolondola kuchokera ku nkhani zamankhwala. Kuchiza kuyenera kuchitika ndi dokotala woyenera. Kudziziritsa nokha, mutha kudzipweteka!

Glycemic Index Table

GLYCEMIC INDEX - ikuwonetsa kuthekera kwa chakudya chamafuta kukweza shuga m'magazi.

Ichi ndi chizindikiro cha QUANTITATIVE, osati cha SPEED! Kuthamanga kudzakhala chimodzimodzi kwa aliyense (nsonga idzakhala pafupifupi mphindi 30 kwa onse shuga ndi buckwheat), ndi kufunikira kwa glucose ndizosiyana.

Mwachidule, zakudya zosiyanasiyana zimakhala ndi mwayi WODZAUKA kukweza shuga (kuthekera kwa hyperglycemia), chifukwa chake ali ndi index yosiyana ya glycemic.

• Kusintha kosavuta kwa chakudya, ZAMBIRI ZIKUKUKHUDZA kuchuluka kwa shuga wamagazi (GI yambiri).
• Kuphatikiza kwamphamvu kwa chakudya, LOWERER imakweza shuga (magazi ochepa) a GI.

Ngati cholinga chanu ndi kuchepa thupi, ndiye kuti muyenera kupewa zakudya zomwe zili ndi GI yayikulu (nthawi zambiri), koma kugwiritsa ntchito kwawo ndikotheka muzakudya, mwachitsanzo, mukamagwiritsa ntchito zakudya za BEACH.

Mutha kupeza chilichonse chomwe chimakusangalatsani mwa kusaka (kumanja kwa tebulo), kapena kugwiritsa ntchito kiyibodi yofikira ya Ctrl + F, mutha kutsegula kapamwamba kosakira ndi kusakatula zomwe mukufuna.

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Durum tirigu wa pasitala ndi mitundu ina ya pasitala: index ya glycemic, imapindulitsa ndikuvulaza odwala matenda ashuga

Kutsutsana ngati pasta ndikotheka ndi matenda a shuga a 2 kapena ayi, ikupitirirabe kuchipatala. Amadziwika kuti ichi ndi mankhwala apamwamba a kalori, zomwe zikutanthauza kuti imatha kuvulaza kwambiri.

Koma munthawi yomweyo, ma eyeloni a pasta amakhala ndi mavitamini komanso michere yambiri yofunikira kwambiri, yofunikira kwambiri pakubowola kwa odwala.

Ndiye kodi ndizotheka kudya pasitala yokhala ndi matenda a shuga a 2? Ngakhale zovuta zavutoli, madokotala amalimbikitsa kuphatikiza mankhwalawa muzakudya za anthu odwala matenda ashuga. Zinthu za tirigu za Durum ndizoyenera kwambiri.

Kodi zimakhudza bwanji thupi?

Chifukwa chokhala ndi zopatsa mphamvu zambiri za pasitala, funso limabuka lomwe mitundu mitundu imatha kudyedwa mu shuga. Ngati chopangidwa chimapangidwa ndi ufa wabwino, ndiye kuti akhoza. Ndi mtundu woyamba wa shuga, amatha kuonedwa ngati othandiza ngati ataphika bwino. Nthawi yomweyo, ndikofunikira kuwerengetsa gawo ndi mikate ya mkate.

Njira yabwino yothetsera matenda ashuga ndi mankhwala opangidwa ndi tirigu wa durum, popeza ali ndi michere yambiri komanso mavitamini (chitsulo, potaziyamu, phosphorous, mavitamini B, E, PP) ndipo amakhala ndi amino acid tryptophan, yomwe imachepetsa kukhumudwa komanso kuthandiza kugona.

Phala wogwiritsa ntchito amangokhala kuchokera ku tirigu wa durum

CHIKWANGWANI monga mbali ya pasitala bwino chimachotsa poizoni m'thupi. Amachotsa dysbiosis ndipo amalepheretsa kuchuluka kwa shuga, pomwe kumakhutitsa thupi ndi mapuloteni komanso zakudya zovuta. Chifukwa cha fiber imabwera ndikumverera kwodzaza. Kuphatikiza apo, zinthu zolimba sizilola kuti shuga m'magazi asinthe kwambiri mfundo zawo.

Pasitala ali ndi izi:

• 15 g yofanana ndi mkate umodzi,
• 5 tbsp malonda akufanana ndi 100 Kcal,
• onjezerani zoyambira za glucose mthupi ndi 1.8 mmol / L.

Kodi pasitala ndiwotheka ndi matenda ashuga?

Ngakhale izi sizikumveka mwachizolowezi, komabe, pasitala yokonzedwa molingana ndi malamulo onse ingakhale yothandiza mu shuga pakuwongolera thanzi.

Ndi za mtanda wa tirigu durum okha. Amadziwika kuti matenda ashuga amadalira insulin (mtundu 1) komanso osadalira insulini (mtundu 2).

Mtundu woyamba suletsa kugwiritsidwa ntchito kwa pasitala, ngati nthawi yomweyo kudya insulin kumawonedwa.

Chifukwa chake, ndi adokotala okhawo omwe angadziwe mlingo woyenera kuti ulipirire zakudya zomwe adalandira. Koma ndi matenda amtundu wa 2 pasiti sololedwa. Poterepa, kuchuluka kwamakina amtundu wazopezeka mu mankhwala ndizovulaza thanzi la wodwala.

Mu matenda ashuga, kugwiritsa ntchito bwino pasitala ndikofunikira kwambiri. Chifukwa chake, ndi matenda amtundu 1 ndi mtundu wa 2, phala ili ndi phindu pamatumbo.

Kugwiritsa ntchito phala la matenda ashuga kuyenera kutsatira malamulo awa:

• phatikizani ndi mavitamini ndi michere mineral,
• onjezani zipatso ndi ndiwo zamasamba chakudya.

Anthu odwala matenda ashuga azikumbukira kuti zakudya zokhuthala ndi zakudya zopatsa thanzi ziyenera kudyedwa koyenera.

Ndi matenda amtundu wa 1 ndi mtundu wa 2, kuchuluka kwa pasitala kuyenera kuvomerezedwa ndi dokotala. Ngati zotsatirapo zoyipa zikuwoneka, mlingo woyenera umakhazikika (osinthidwa ndi masamba).

Kodi mungasankhe bwanji?

Madera omwe tirigu wa durum amakula ndi ochepa m'dziko lathu. Mbewuyi imakolola bwino pokhapokha nyengo yanyengo, ndipo kukonzanso kwake kumakhala nthawi yambiri komanso kukwera ndalama zambiri.

Chifukwa chake, pasitala yapamwamba imatumizidwa kuchokera kunja. Ndipo ngakhale mtengo wa chinthu choterocho ndiwokwezeka, durum tirigu pasitala glycemic index amakhala ndi otsika, komanso kuchuluka kwa michere.

Mayiko ambiri aku Europe aletsa kupanga mbewu za tirigu wofewa chifukwa alibe phindu lililonse muzakudya. Chifukwa chake, ndingaudya chiyani ndi shuga 2?

Kuti mudziwe mbewu yomwe imagwiritsidwa ntchito popanga pasitala, muyenera kudziwa zolemba zake (zojambulidwa papaketi):

Mukamasankha pasitala, samalani pazidziwitso zomwe zili pamaphukusi.

Pasitala weniweni wothandiza odwala matenda a shuga adzakhala ndi izi:

• gulu "A",
• "Gulu loyamba"
• Durum (pasitala wogulitsa),
• "Zopangidwa kuchokera ku tirigu wa durum"
• ma phukusiwa ayenera kukhala owonekera pang'ono kuti chinthucho chikuwoneka komanso chokwanira kulemera ngakhale pang'ono.

Malonda sayenera kukhala ndi utoto kapena zowonjezera zonunkhira.

Ndikofunika kusankha mitundu ya pasitala yopangidwa makamaka kwa odwala matenda ashuga. Zina zilizonse (mwachitsanzo, gulu B kapena C) zitanthauza kuti malonda otere sioyenera kukhala ndi matenda ashuga.

Poyerekeza ndi tirigu wofewa, mitundu yolimba imakhala ndi gluten yambiri komanso yochepa. Glycemic index ya durum tirigu pasitala ndi wotsika. Chifukwa chake, index ya glycemic ya funchose (galasi Zakudyazi) ndi magawo 80, pasitala kuchokera ku magawo wamba (ofewa) a tirigu GI ndi 60-69, ndipo kuchokera ku mitundu yolimba - 40-49. Mtundu wa mpunga wa noodles wa glycemic waubwino ndi wofanana 65 mayunitsi.

Migwirizano yamagwiritsidwe

Mfundo yofunika kwambiri, komanso kusankha kwa pasitala wapamwamba kwambiri, ndikukonzekera kwawo koyenera (kofunikira). Muyenera kuyiwala za "Pasitala Wankhondo Wam'madzi", monga akuwonetsa nyama ndi msuzi ndi msuzi.

Uku ndi kuphatikiza kowopsa, chifukwa kumakwiyitsa mphamvu yogwira ya shuga. Anthu odwala matenda ashuga ayenera kumangodya pasitala ndi masamba kapena zipatso.Nthawi zina mutha kuwonjezera nyama yopanda mafuta (ng'ombe) kapena masamba, msuzi wopanda tanthauzo.

Kukonzekera pasitala ndikosavuta - amakhala owiritsa m'madzi. Koma pano pali "zobisika" zake:

• osamwa madzi amchere
• osathira mafuta masamba,
• osaphika.

Kutsatira malamulowa, anthu omwe ali ndi matenda amtundu wa 1 ndi mtundu wa 2 amadzadzipatsa okha michere yambiri komanso mavitamini omwe ali m'zinthuzo (fiber). Pokonzekera kuphika pasiti muyenera kuyesa nthawi zonse kuti musaphonye nthawi yokonzekera.

Ndikuphika koyenera, phala limakhala lovuta pang'ono. Ndikofunika kudya chinthu chatsopano chokonzedwa, ndibwino kukana "zuro". Pasitala wophika wabwino kwambiri amadyedwa ndi masamba, ndipo amakana zina monga nsomba ndi nyama. Kugwiritsa ntchito pafupipafupi zinthu zomwe tafotokozazi ndizosafunanso. Nthawi yabwino pakati pakudya zotere ndi masiku awiri.

Nthawi ya tsiku logwiritsa ntchito pasitala ndilinso yofunika kwambiri.

Madokotala samalangiza kuti muzidya pasitala madzulo, chifukwa thupi "silidzawotcha" zopatsa mphamvu zomwe zalandilidwa musanagone.

Chifukwa chake, nthawi yabwino ikakhala kadzutsa kapena nkhomaliro. Zogulitsa kuchokera ku magawo olimba zimapangidwa mwanjira yapadera - mwa makina akanikizidwe a mtanda (plasticization).

Zotsatira za mankhwalawa, zimakutidwa ndi filimu yoteteza yomwe imalepheretsa wowuma kuti asinthe kukhala gelatin. Mndandanda wa glycemic wa spaghetti (wophika bwino) ndi mayunitsi 55. Mukaphika phala kwa mphindi 5-6, izi zitsitsa GI kufika pa 45. Kuphika kotalikirapo (mphindi 13) kumakweza mlozera mpaka 55 (wokhala ndi mtengo woyambira 50).

Kodi kuphika?

Mbale zokhala ndi mipanda yolimba ndizabwino popanga pasitala.

Kwa 100 g yogulitsa, 1 lita imodzi yamadzi amatengedwa. Madzi akayamba kuwira, onjezerani pasitala.

Ndikofunikira kuwalimbikitsa ndikuwayesa nthawi zonse. Pamene pasitala yophika, madzi amatsitsidwa. Simuyenera kuwatsuka, kuti zinthu zonse zofunikira zisungidwe.

Zingati kudya?

Kuchulukitsa izi kumapangitsa kuti mankhwalawo akhale oopsa, ndipo kuchuluka kwa shuga m'magazi kumayamba kuchuluka.

Supuni zitatu zonse za pasitala, yophika yopanda mafuta ndi soseji, zofanana ndi 2 XE. Ndikosatheka kupitilira malire awa mu mtundu 1 wa shuga.

Kachiwiri, index ya glycemic. Mu pasitala wamba, mtengo wake umafika 70. Ichi ndiwokwezeka kwambiri. Chifukwa chake, ndimatenda a shuga, malonda otere ndi bwino kuti asadye. Chosiyana ndi msuzi wa tirigu wa durum, yemwe amayenera kuwiritsa popanda shuga ndi mchere.

Type 2 shuga ndi pasitala - kuphatikiza kwakeko nkoopsa, makamaka ngati wodwalayo adanenepa kwambiri. Kudya kwawo sikuyenera kupitilira katatu pa sabata. Ndi matenda amtundu wa 1 shuga, palibe zoletsa.

Chifukwa chiyani simuyenera kukana pasitala wodwala:

Pasitala wolimba ndi wabwino pa tebulo la anthu odwala matenda ashuga.

Muli mafuta ochulukitsa ambiri, omangika pang'onopang'ono ndi thupi, ndikupatsa kumverera kwachangu kwa nthawi yayitali. Pasitala imatha kukhala "yovulaza" pokhapokha ngati singaphikidwe bwino.

Kugwiritsira ntchito kwa pasitala kuchokera ku ufa wapamwamba wa shuga kumayambitsa mapangidwe am'madzi, chifukwa thupi la wodwala silitha kuthana kwathunthu ndikusokonekera kwa maselo amafuta. Ndipo zogulitsa kuchokera ku mitundu yolimba yokhala ndi matenda a shuga 1 zimakhala pafupifupi zabwino, zimakhala zokhutiritsa ndipo sizimalola kuchulukana mwadzidzidzi m'magazi.

Makanema okhudzana nawo

Chifukwa chake tidazindikira ngati ndizotheka kudya pasitala yokhala ndi matenda a shuga a 2 kapena ayi. Tikukupemphani kuti muzidziwitsa zolimbikitsa zokhudzana ndi kugwiritsa ntchito:

Ngati mumakonda pasitala, osadzikana nokha "zosangalatsa" zazing'ono ngati izi. Pasitala okonzedwa bwino sikuvulaza chithunzi chanu, chimatengeka mosavuta ndikupatsa mphamvu thupi. Ndi matenda a shuga, pasitala amatha kudyedwa. Ndikofunikira kuti muwagwiritse ntchito mlingo wawo ndi dokotala ndikutsatira mfundo zakukonzekera bwino kwadongosolo labwino kwambiri ili.

• Imakhazikika pamisempha ya shuga kwa nthawi yayitali
• Imabwezeretsa kapangidwe ka insulin

Glycemic Index ya Durum Wheat Pasitala

Woyang'anira Institute of matenda a shuga: “Tayetsani mita ndikuyesa. Palibenso Metformin, Diabetes, Siofor, Glucophage ndi Januvius! Mgwireni ndi izi. "

Tsopano, akatswiri ambiri azakudya amalangiza kuti muchepetse kulemera kuphika pasitala yonse ya tirigu ngati mbale yodyerako. Kodi pastas zabwino bwanji kuposa masiku onse, zomwe amamva ngati, ndizotheka kuchepetsa thupi ndi thandizo lawo? Tiyeni timvetsetse ndikuthamangitsa zikhulupiriro zofala kwambiri pankhaniyi.

Kodi pasitidwe wanthawi zonse amapangidwa ndi

Pasitala wamba wachikasu amapangidwa ndi ufa wa tirigu. Ulimi umalima tirigu wamitundu yambiri, ndipo iliyonse malinga ndi mawonekedwe ake imayesedwa ngati yolimba kapena yofewa.

Kuti mupeze ufa, njere yoyamba imaphwanyidwa, kenako ndikuwazaza ndi sume mu fakitale. Mtundu wa ufa womwe umapezeka - wapamwamba kwambiri, woyamba komanso wachiwiri, zimatengera kukula kwa maselo. Kusiyana kwa tirigu ndi ufa sikuyenera kusokonezedwa. Mafuta atha kupezeka kuchokera ku tirigu wa durum ("durum"), koma akhale wa gulu lachiwiri - ndiye kuti, ndi zosayera, zomwe zimapukutidwa kudzera mu suzu yokulirapo.

Opanga nyama zapakhomo amapanga gawo la mkango wa pasitala kuchokera ku ufa wa tirigu woyamba. Komabe, makampani athu ena, ndipo pafupifupi onse aku Italiya (chifukwa malamulo pamenepo amafunikira) amagwiritsa ntchito ufa wosalala wa tirigu.

Kuchokera pamalo owoneka bwino, pasitala yochokera ku mitundu yolimba ndi bwino chifukwa sichimaphika pakuphika, ndipo mkamwa mumapanga chisangalalo choterocho. Komabe, mosiyana ndi chikhulupiriro chofala, pasitala wopangidwa ndi tirigu wa durum samasiyana kwambiri ndi msipu wofewa muzinthu zake zamafuta ndipo amakhala ndi zopatsa mphamvu - 150 kcal pa magalamu 100 a chinthu chotsirizidwa.

Opanga nthawi zambiri amalozera mwayi wodya zakudya zamtundu wa tirigu wa durum ngati mndandanda wotsika wa glycemic, koma chizindikiro ichi chokha sichikutanthauza zambiri. Mlozera wa insulin ndi wofunikira kwambiri, ndipo umakhala wofanana kwa pasitala onse komanso wofanana ndi 40, womwe uli kwenikweni, wabwino kwambiri, ndipo umatanthawuza kuti pasitala amatha kuloledwa panthawi ya chakudya (pokhapokha ataphatikizidwa ndi msuzi wowawasa wowawasa )

Kodi pasiti wa tirigu lonse amapanga chiyani?

Posachedwa, anthu asiya kugula zikhalidwe zakale zokhuza chimanga, kotero opanga abwera ndi china chatsopano - pokhudzana ndizothandiza pazinthu zonse za tirigu.

Zomwe zidakhazikitsidwa ndizotsatira za kafukufuku wina wolemba "asayansi aku Britain", zomwe zidawonetsa kuti anthu omwe amadya zakudya zonse zambewu ali pachiwopsezo chochepa chotenga matenda a mtima ndi khansa. Kutsatsa pang'ono ndi voila - mugule zinyalala kuchokera kugawo la mphero pamtengo wamtengo wapatali wa ufa wa tirigu.

Kuti mupeze ufa wopanga pasitala yonse ya tirigu, mbewu zonse zimaphwanyidwa, koma osazunguliridwa. Kumbali imodzi, ndizodabwitsa - zigawo za mluza, zigamba zothandiza kwambiri zomwe zimakhala ndi mavitamini B, ma antioxidants, iron, magnesium, ndi zina zotere.

Kuyerekeza zomwe zili ndi zopatsa mphamvu zonse za tirigu ndi zachilendo

Kusiyanako, monga mukuwonera, sikokulira. Makamaka, ngati tikuganizira kuti chosowa chochepa cha anthu tsiku ndi tsiku cha fiber (25 fiber) ndi 25 g, zikukwaniritsidwa kuti kuti mupereke, muyenera kudya osachepera 1 makilogalamu athunthu a tirigu, omwe ndi 1250 kcal.

Mavitamini A a gulu B a pasitala ochokera m'mizere yonse ndi 2-5 nthawi, koma palibe amodzi omwe amatenga 10% ya zomwe zimafunikira tsiku lililonse, zomwe zikutanthauza kuti sitiyenera kudalira kwambiri vitamini B uyu.

Magnesium mu msuzi wa tirigu wokwanira-30 mg motsutsana ndi 18 mg mu wamba (0.5-1% yokha ya zofunika tsiku ndi tsiku), chitsulo - 1 mg motsutsana ndi 0.5 mg (2,5-5% yokha ya zofunika tsiku ndi tsiku). Vitamini E ndi 0,3 mg motsutsana ndi 0.06 mg, ndipo tsiku lililonse mavitamini E ndi osachepera 10 mg.

Glycemic index ilinso yosiyana kwambiri - 32 yamafuta athunthu ndi 40 ya mbewu wamba. Izi zikutanthauza kuti mitundu yonse iwiri ya pasitala siyipangitsa shuga m'magazi.

Chifukwa chake, kusiyana kwa zakudya zamafuta ndi zakudya zonse zapamtunda ndizochepa, ndipo sizitipatsa mwayi kuti tinene kuti zonse zomwe zimapezeka pang'onopang'ono chifukwa cha kuwonda.

Ponena za zokonda, mtundu wonse wa zotengeka umawonetsedwa pa intaneti kuchokera ku "Ndinkakonda banja lonse" kupita ku "zomwe mumck, sindidzazikhudzanso". Pasitala yambewu iliyonse imakonda kusiyanasiyana ndi wamba, ndipo wowerenga amakhala bwino kuyesa ndikusankha ngati amawakonda.

Ngati, komabe, simukuzikonda, ndiye kuti dziwani kuti mutha kuchepetsa thupi pasitala yokhazikika komanso mbewu zonse. Kumbukirani maupangiri ochepa apadziko lonse kukuthandizani kuti mudye pasitala pafupipafupi komanso kuti mukhale oyenera.

Choyamba, pasitala nthawi zonse imayenera kukhala yotsekedwa pang'ono (mukamaphika "al dente", index ya glycemic imakhala yotsika magawo 10). Kachiwiri, idyani m'mawa wokha, koma osagwirizana madzulo. Chachitatu, muyenera kukometsa pasitala ndi masuzi opepuka, mwachitsanzo, phwetekere, koma osagwiritsa ntchito mafuta, monga zimakhalira m'malesitilanti aku Italy. Mutha kudya pasitala ndi masamba, komanso bowa, mwachitsanzo, mwanjira iyi.

Ndipo, ngati ndi kotheka, m'malo mwa pasta wokuluka ndi makeke opangira tokha, gwiritsani ntchito Zakudyazi zoonda fakitale ndi zoonda zopyapyala - zokhala ndi zinthu zomwe zimapangidwa ndi mafakitale, index ya glycemic ndi yotsika ndi magawo khumi.

Zakudya Zapamwamba za Glycemic Index

Wheat Syrup, Rice Syrup

Ma fries achi France

Mkate Woyera wa Free gluten

Mbatata Zambiri (Instant)

Celery Muzu (Wophika) *

Yofesedwa tirigu

Turnip, turnip (yophika) *

Mabatani a Hamburger

Chakudya Chakudya Cham'mawa Choyera

Mpunga wapapo

Mpunga wampweya (analogue of popcorn), mabisiketi ampunga

Tapioca (msuzi wa chinangwa), mtundu wa phala)

Zovuta zamankhwala ndizokoma (mtundu wa waffles)

Lasagna (wa tirigu wofewa)

Mpunga ndi mkaka (ndi shuga)

Mpweya wa Amaranth (analogue of popcorn)

Mitengo ya ndege za nthochi (yogwiritsidwa ntchito mwanjira yophika)

Baguette, mikate yoyera

Biscotti (ma cookie owuma)

Cornmeal porridge (mamalyga)

Kusakaniza kwa chimanga chosakanizidwa ndi shuga

Cola, koloko, koloko

Mapira, mapira, manyuchi

Matzo (wopangidwa ndi ufa oyera)

Noodles (kuchokera tirigu wofewa)

Polenta, chimanga cha chimanga

Ravioli (wa tirigu wofewa)

Mbatata yophika, yopanda khungu

Muyeso wa mpunga Woyera

Kusakaniza kwa chimanga cham'mawa (Kellogg)

Rutabaga, beets chakudya cham'madzi

Shuga Woyera (sucrose)

Tacos (tirigu wa tirigu)

Kupanikizana muyezo, ndi shuga

Zolembedwa (kuchokera pa ufa woyengetsa)

Quince odzola (ndi shuga)

Suzi wa nzimbe (youma)

Marmalade ndi shuga

Muesli (ndi shuga, wokondedwa ...)

Ma Bar a Mars, Ma sneaker, Mtedza ...

Mkate wowotcha (chotupitsa)

Rye mkate (30% rye ufa)

Mbatata za jekete (yophika)

Mkate wa ndani

Mbatata za jekete (zotentha)

Sorbet (ndi shuga)

Apricots (zamzitini, manyuchi)

Dessert Banana (wakucha)

Wholemeal ufa

Kirimu ayisikilimu (wokhala ndi shuga)

Mayonesi (wogulitsa, wokhala ndi shuga)

Lasagna (kuchokera durum tirigu)

Zakumwa zouma zamkaka zamkaka (Ovomaltine, Nesquik)

Chokoleti ufa ndi shuga

Oatmeal phala

Mpunga wa Camargue (tirigu wathunthu, wochokera ku France dera la Camargue)

Ravioli (Wheat Hard)

Ma Cookies Aang'ono (ufa, batala, shuga)

Durum tirigu groats

Mango madzi (opanda shuga)

Bulgur (mbewu yophika)

Madzi a Mphesa (Free Free)

Mpiru (ndi shuga)

Papaya (zipatso zatsopano)

Zaamphaka yamapichesi mu madzi

Spaghetti (yophika bwino)

Tagliatelle (wophika bwino)

Zindikirani Mtundu wobiriwira umawonetsa zinthu zomwe zili ndi zopatsa mphamvu zosakwana 5%, katundu wawo wa glycemic ndi wochepa ndipo amakulolani kuti muzitha kugwiritsa ntchito zinthuzo modekha popanda chiopsezo.

Zakudya za index zam'magazi

Mitundu Yonse Yapansi

Mafuta a phala amchere

Mabisiketi (ufa wonse wa chimanga, wopanda shuga)

Chayote, cristofina, nkhaka ku Mexico (mbatata yosenda)

Madzi apulo (opanda shuga)

Cranberry, lingonberry madzi (shuga wopanda)

Madzi a chinanazi (opanda shuga)

Lychee (zipatso zatsopano)

Macaroni (kuchokera durum tirigu)

Mango (zipatso zatsopano)

Muesli (wopanda shuga)

Mkate wa Quinoa (pafupifupi 65% quinoa)

Mbatata yabwino, mbatata yabwino

Wholemeal pasitala

Mpunga wautali wa Basmati

Surimi (phala lomwe ankakonda kupanga nkhuni)

Yerusalemu artichoke, dongo

Mitundu ya mapapu a Wasa rye

Chinanazi (chipatso chatsopano)

Banana sycamore (yaiwisi)

Mafuta Onthunthu a Tirigu

Mphesa zamadzimu

Chiphuphu chofufumitsa (chimanga komanso chopangidwa)

Zambiri Zazomera (Zopanda shuga)

Ufa wa tirigu wonse umapezeka

Farro tirigu (tirigu wathunthu)

Madzi a mphesa (opanda shuga)

Kamut Wheat Flour (Thupi Lonse)

Madzi amtundu wa lalanje (shuga wopanda ndi kufinya)

Nandolo zobiriwira (zamzitini)

Mkate wopanda tirigu wopanda mkate

Mphesa Zonse

Wosasinthika Mpunga

Mphesa (zipatso zatsopano)

Rye (chimanga chonse, ufa kapena mkate)

Msuzi wa phwetekere (ndi shuga)

Phula la Peanut (Free Free)

Falafel (kuchokera nyemba)

Farro (mtundu wa tirigu)

Oatmeal (sanaphike)

Nyemba zofiira (zamzitini)

Quince odzola (shuga wopanda)

Whegrain Kamut Wheat

Carrot Madzi (Shuga Waulere)

Matzo (kuchokera ku ufa wonse wa chimanga)

Mkate kuchokera ku 100% nzima Grain Yeast Flour

Pepino, peyala ya vwende

Al dente wholemeal pasitala

Ma Cookies Aakulu (kuchokera ku ufa wopanda tirigu wopanda shuga)

Sisi Sesame Paste

Sorbet (wopanda shuga)

Buckwheat (chimanga chonse, ufa kapena mkate kuchokera pamenepo)

Spaghetti al dente (nthawi yophika mphindi 5)

Zakudya Zotsika za Glycemic Index

Mafuta a Montignac a shuga a Chokoleti chaulere)

Pichesi Yofewa, Nectarine (Zipatso Zatsopano)

Kassule (mbale ya ku France)

Celery Muzu (Raw)

Quince (zipatso zatsopano)

Ayisikilimu (fructose)

Falafel (anapala)

Nkhuyu, chipatso cha Opuntia (zipatso zatsopano)

Makangaza (zipatso zatsopano)

Nyemba zoyera, cannellini

Malalanje (zipatso zatsopano)

Mkate wophuka

Pichesi (zipatso zatsopano)

Nandolo zobiriwira (zatsopano)

Apple (zipatso zatsopano)

Apple (mphodza wamba)

Plamu (zipatso zatsopano)

Kuyatsa mafuta a almond popanda shuga

Msuzi wa Tomato wopanda Free

Crispbread Wasa (24% Fiber)

Durum Wheat Vermicelli

Soy Yogurt (Wokongola)

Apurikoti (zipatso zatsopano)

Grain Bread Montignac

Nyemba zobiriwira

Mkaka wamkaka (waiwisi)

Mkaka ** (zilizonse zamafuta)

Marmalade (wopanda shuga)

Peyala (zipatso zatsopano)

Chipatso cha mphesa (zipatso zatsopano)

Kozelec, muzu wa oat

Chokoleti chakuda (> 70% Cocoa)

Nyemba za Mungo Beya (Soya)

Phula Zopanda

Chonde

Hazelnut wosankhidwa mu phala (hazelnut)

Cocoa Powder (Sewu laulele)

Chokoleti chakuda (> 85% Cocoa)

Zithunzi zamkati

Montignac Sugar Free Confidence

Hazelnut Flour

Zinthu za soya (nyama ya soya, etc.)

Soy Sauce (Shuga Waulere)

Soy Yogurt (zachilengedwe)

Chard, beetroot

Mbewu zamera (soya, tirigu)

Gherkins, nkhaka zowuma popanda shuga

Carob ufa

Saladi wobiriwira (mitundu yosiyanasiyana)

Nthambi (tirigu, oat, ndi zina).

Mtengo (wogulitsa soya)

Nyama, nkhanu, nkhanu

Zindikirani Zopangira mkaka zimalembedwa zofiira, popeza zimakhala ndi index yayikulu ya insulin, chifukwa chake iyenera kugwiritsidwa ntchito mosamala.

Glycemic indices ndi glycemic katundu (matebulo) / Forumamonti - forumonti.com

MacDonald P. Aro E. genetic Diet. Kuthetsa mavuto a kunenepa, cholesterol yambiri, matenda amtima komanso matenda a Alzheimer's. - SPb., 2011.

Kukonzanso matenda a mtima dongosolo / Ed. I.N. Makarova. M., 2010.

Ponena za kusankha kwa pasitala

Kuyamba kudya ku Montignac, wina ayenera kusankha kusankha kwambiri pazinthu. Ndikofunikira kuti ndikhale ndi chizolowezi chowerenga zolemba; ndidanenapo mkate woti uzisankha. Lero pang'ono za zomwe pasta mungasankhe ngati musintha momwe mumadyera.

Durum tirigu pasitala

Pazakudya zama protein-carbohydrate, pasitala wopangidwa kuchokera ku ufa wa tirigu wa durum, mwachitsanzo, durum, ndi yoyenera.Ufulu wa tirigu wa Durum uli ndi mndandanda wama 50 wa 50.

Pali lingaliro lotere: ngati spaghetti kuchokera ku durum tirigu yophika al dente (undercooked), GI yawo sikhala 50, koma 40.

Chitsanzo cha pasitala wotere ndi Macfa, Shebekinsky, Noble, Extra-M. Zomwe amapanga pasitala iyi ndi ufa, madzi ndi mchere.

Onani apa "Stanitsa" wotere kuchokera ku Makf. Amachokera ku ufa wa durum 2 2.

Komabe pali ma calorie spaghetti ocheperako "Ubwino Wathanzi" opangidwa ndi ufa wachiwiri wa tirigu wa durum. Amawapanga ndi Omsk Pasta Factory

Kampani ya Chelyabinsk SoyuzPishcheprom imatulutsa pasitala kuchokera ku tirigu wa durum Tsar ndi SoyuzPishcheprom

Mtundu wa SoyuzPishcheprom ndi wotsika mtengo pang'ono, popeza ufa wolimba wa m'makalasi awiri amawonjezedwa.

Wholemeal pasitala

Ngati, ndiwotseka kuchokera ku ufa wonse wa tirigu, ndibwino koposa, komabe, ndiokwera mtengo kwambiri kuposa tirigu wamphamvu.

Pasitala yochokera ku ufa wonse wa tirigu uli ndi mndandanda wamatenda a 40. Pali zotumphukira zoterezi zopangidwa ndi Macaron-Service LLC, Moscow. Pansipa pali chithunzi cha mafuta ophimbira awa omwe ali ndi seryogina.ru

Nachi zitsanzo china cha pasitala yotereyi. Mitundu yonse ya pasitala vollorn nudeln, ndinawaona pa netiweki "Crossroads".

Met Penne Rigate tirigu wathunthu wa tirigu wopangidwa ndi ufa wa tirigu.

Ufa wa tirigu wa tirigu Wonse.

Pasitala wamba otchipa amapangidwa kuchokera ku ufa wophika, wowotchera monga mwa nthawi zonse, ali ndi GI ya 55, koma ngati amawiritsa owiritsa, GI idzakhala 50. Ndipo ngati inunso mukaziziritsa, ndiye kuti m'munsi. Ndiye kuti nyama wamba ya pasitala imatha kudyedwa ndi mafuta (makamaka ozizira), koma ngati simukuikonda pasitala, ndiye kuti muyenera kusankha tirigu kapena tirigu wathunthu.

Ndikukumbutsani kuti mgawo 1, pasitala amavomerezeka panthawi ya chakudya chama protein ndi ndiwo zamasamba kapena nyama yophika (stewed), shrimp, squid, palibe mafuta omwe angawonjezedwe. 160 g ya pasta wouma ndikwanira 1 yoyamba.

Popeza pasta al diente ndi soya vermicelli ali ndi index ya glycemic ya 35 ndi 30, motero, angagwiritsidwe ntchito muzakudya za protein-lipid komanso protein-lipid.

Zolemba zofananira:

Kodi mumakonda tsambalo?

Mutha kulandira zosintha pa "Montignac Nutrition" kudzera pa Imelo kapena kulembetsa ku RSS

NTHAWI YABWINO KWAMBIRI! Zomwe mudachita, kachiwiri, mudadzichotsera zatsopano kuchokera kwa inu! Ndimadzikuza kuti ndimakhulupirira kuti kupembedza Montignac kwa zaka zambiri POPANDA ZONSE za chakudya chomwe NDIMADZIWA-ayi, ZOKHUDZA WOPANDA CHIYEMBEKEZO - osati poganiza! Ndiuzeni, ngati mungathe, ndipo ku Moscow kuti mugule soya vermicelli kapena pasitala? Zikomo kwambiri chifukwa cha inu. Tatsala pang'ono kufika ku New SINGING KILOGRAMS! TSOPANO POPEZA 18 KG PEKEYO!

Violetta, mitengo ya chakudya cha soya ndiwokwera kwambiri, mwina muyenera kuyang'ana iwo m'madipatimenti a Japan ndi China zakudya m'masitolo okwera mtengo. Ndikosavuta kupita kumalo odyera achi China :)))

Pali mwayi wosankha zopanga soya zopangira tokha, koma ufa wa soya udzakhala wotsika mtengo.

Pano ndili ndi zolemba zanga pamasamba akampani intaneti (sindinagwiritse ntchito ntchito zawo), _http: //organictrade.ru/index.php? CPath = 63_36

_http: //www.fuji-san.ru/category/soevaja-lapsha/ koma pano ali ndi mtundu wina wa kusalondola, Zakudyazi za "Funchoza" ndi Zakudyazi za mpunga ndi GI 65, osati soya wokhala ndi GI 30.

Pasitala opaka kuti?

Arthur, sizosavuta)) Ngati amapangidwa kuchokera ku durum ufa ndi kuphika (al diente), ndiye kuti akhoza kudyedwa mu chakudya chama protein. Koma zidzakhala, kunena kwake, "titatsala pang'ono kuipitsidwa '. Kupatula apo, zitatha zonse, pasitala amatanthauza zinthu zomwe zimakhala ndi chakudya chamagulu kwambiri pa 100 g, kotero glycemic katunduyo izikhala yokwera, ngakhale ali ndi GI-35. Chifukwa chake, mu gawo la 1 ndikutetezeka kwa kulemera kwathu kuti tisawaphatikize ndi mafuta. Ngakhale pali pasitala wokhala ndi GI yotsika. Pali ma spaghetti aku Italiya a mtundu wa Montignac mwachilengedwe omwe ali ndi inulin komanso okhutira kwambiri, ali ndi GI ya 10, ndipo amathanso kudyedwa ndi tchizi. Dongosolo la database la University of Sydney's glycemic index lili ndi Catelli spaghetti wokhala ndi GI ya 27.

Chabwino, ndi lingaliro linanso lotere: kwa amuna, pogwiritsa ntchito njira ya Montignac, kuchepetsa thupi ndikosavuta, chifukwa chake, mutha kuyesa kuwaphatikiza mu chakudya cha BL, koma penyani mphamvu za kulemera, ngati mutadzuka, ndiye kuti pasitala ndiye vuto, ndipo muyenera kuti muwasiyire chakudya cha BU))

Ndimachita masewera ambiri ndipo ndimangodya chidutswa “cholondola”, ziwiri, kufalitsa buledi komanso lalanje m'mawa, chabwino, sindingathe kuchita. Ndikumvetsetsa kuti pali maupangiri ambiri azimayi, koma ngakhale ndimachulukitsa kawiri, sikukwanira, chifukwa chake ndimadya zopatsa mphamvu pafupifupi tsiku lililonse. Ndine wokonda kwambiri mbatata yophika, koma ndikumvetsa kuti izi ndi zizolowezi zoipa ndipo tsopano ndikuyesera kusinthanitsa chakudya changa m'njira yoyenera, ndimawerenga tsamba lanu (zikomo, zinthu zambiri zosangalatsa m'malo amodzi (okondwa) ndikupanga chakudya changa poganizira zamasewera. Poyamba ndinangodya mpunga ndi chakudya chambiri, kwenikweni, ndinatopa nawo kwambiri, ndinapereka, sindingathe kuyang'ana konse nkhuni. Tsopano ndidapangira zakudya zanga motere, katatu pa sabata - mpunga, kawiri - pasitala, nthawi 2 - nyemba, iyi ndi mbale yam'mbali ya ng'ombe, nsomba, nkhuku. Ndi dongosolo langa la tsiku lililonse

Nthawi zisanu ndi zitatu (isanachitike masewera) apulo / lalanje kapena mtedza ndi tiyi wobiriwira wamphamvu,

mu mapuloteni 11 okhala ndi nthochi (zipatso zatsopano),

13 mpunga / pasitala / nyemba ndi nkhuku ya tuna / ng'ombe

Zakudya zazing'ono 16 (mtedza / zipatso / chozungulira. Curd kapena yogurt)

18 mpunga / pasitala / nyemba ndi nsomba / ng'ombe / nkhuku

Zakudya zodyedwa 21 (zipatso kapena yogati / tchizi)

Main trick pishchikkal, zokhwasula-khwasula

Ndawerenga mayankho anu, osaganizira nthawi yayitali ndazindikira kuti ndinu mtsikana yemwe amadziwa zambiri zokhudzana ndi zakudya), ndipo mukudziwa kwambiri, ndikudziwa kuti mukuwoneka bwino kwambiri, ndikufuna kudziwa malingaliro anu / zomwe mumawona pankhani yazakudya zotere, ndingakonde inu othokoza).

P.S. Sindine wokonda kwathunthu wa Montignac, koma zina mwa zomwe ananena ndizomveka.

P.S.S. Ndimadya mtedza tsiku lililonse, magalamu 30 pa avareji (kachakudya kamodzi), koma ndimangowerenga patsamba lanu kuti tchizi chimbudzi ndi yogati sizotheka kwambiri, koma kwa ine inali njira yosavuta yopezera mapuloteni, chifukwa simumadya nyama yambiri kapena nsomba ...

Arthur, waiwala za khungu - ili ndi GI yotsika (onani Glycemic Index of Barley Gulu), itha kukhala bwino ndi nkhuku ndi tuna. Kupatula nyemba, pali mphodza ndi anapiye - awa ndi mafuta abwino. Sindinazindikire masamba atsopano mumenyu yanu (nthawi yozizira mutha kudya kabichi watsopano, kaloti ndi radish). Sindikuwona zipatso zouma (ma apricots owuma, ma prunes, maapulo owuma) othamanga - awa ndi gwero labwino lama chakudya. Inde, Montignac ikulangiza motsutsana ndi mkaka, koma tchizi chouma chofunda sichikhala ndi Whey yambiri, perekani zomwe amakonda. Ndiponso, kwa abambo, zoletsa zonse zitha kubwezeretsedwanso. Physiology yanu ndi yosiyana, ndizosavuta kwa inu kuti mugawane ndi mapaundi owonjezera. Nawa maupangiri ena owonjezera othamanga ogwiritsa ntchito njira ya Montignac.

Ndiuzeni, kodi mbewu monga chimanga zitha kuphika malinga ndi Montignac? Ine.e. Sindikulingalira kuti saphika mafuta ophika kapena mpunga. Ndifunsa, chifukwa ndapeza zambiri pomwe amalemba kuti amangoyambitsa madzi otentha ndi voila - ndi zomwe. Ndikaphika, ndiye kuti ndimaphika kuti mbewu zisaphulike, titero kunena kuti phala silimapezeka. Kodi izi ndi zowona?

P.S. GI adalemba zakudya zokha zosaphika? Ine.e. basmati gi yophika chiyani?

Arthur, ukulondola ku Arite, mbewu zochepa zomwe umaphika, zotsika GI yawo. Ponena za GI, maziko akulu kwambiri a GI a ku yunivesite ya Sydney amawonetsa kuti yophika kapena yaiwisi. Ndipo pali GI yomwe ikusonyezedwa ya mbewu zonse ziwiri zosaphika ndi zophika. Ndi 40 yaiwisi, ndipo 60 ya phala. Chifukwa chake, amalemba kuti ma flakes sayenera kuwiritsa, koma owiritsa ndi madzi otentha, ndipo mutha kudikirira mpaka kuziziritsa, kapena ndibwino kutsanulira madzi ozizira kapena mkaka, usiku, kuti muchepetse. Ngati simukukonda mbewu monga izi, yesani mawonekedwe a smoothie, ngati ma smoothie sagwira, ndiye ingopatikirani chimangacho pazakudya zanu, ndichani kuti mudzivutitse? Kuphatikiza pa mbewu monga chimanga, pali mbewu monga chimanga, mutha kuziphika. GI yophika basmati - 50, varkiminut nthawi.

Ndine wamkulu wa mphero yopanga durum. Mumvetsetse zonse zopanda pake za ufa wa 2 digiri ndi chinangwa. Mu pasta nibs pali kupezeka kwa "nthambi" zophuka. Izi zimachitika chifukwa cha ukadaulo wa zopangapanga - akupera ndi miyala, osati fumbi, ngati ufa wophika. Onani pasitala weniweni wa ku Italy - payenera kukhala tinthu tofiirira pamenepo. Ngati sichoncho, ichi ndi zabodza zopangidwa kuchokera ku ufa wophika, womwe ngakhale ndi yunifolomu.

Koma kulemba za chinangwa mu 2 durum - Nonsense. Mitengo pafupi ndi danga lakunja la tirigu imapezeka m'makalasi 1 ndi 2, koma tikulankhula theka.

Oleg, zikomo kwambiri chifukwa chomveketsa.

Moni kwa Nika. Mphindi zingati kuphika pasitala kuchokera ku ufa wonse wa chimanga, kuti umamweketsa?

onkerman, nthawi zambiri imatha mphindi 6-7, koma kuti muyambe, muchepetse nthawi ndi theka kuchokera pazomwe zikuwonetsedwa pamaphukusi. Ngati afotokozeratu kuphika mphindi 12, ndiye kuti mumaphika 6. Ndipo yesani kuluma, ngati chagunda kwambiri, onjezerani mphindi zingapo.

Funso kwa Oleg, ndipo makamaka kwa onse omwe ali omasuka. Mukaphika pasitala (kalasi iliyonse ndi ufa), timadzimadzi tomwe timatuluka, timakhala chiyani?

Funso lina: kodi kuchuluka kwa chakudya chambiri amachepetsa mukaphika pasitala? monga, mwachitsanzo, kuphika 100g ya phala louma, wophika, kulemera si 100g koma zowonjezera, g, koma mu lingaliro la zopatsa mphamvu ndi kuchuluka kwa chakudya mu 200g kuyenera kukhala kofanana ndi 100g. ayi?

Kuphika macoroni kwa mphindi 2, kuyambira mphindi yobwera, ndiye kuyimitsa mpweya, kutseka chivundikirocho ndikuyimirira pafupifupi mphindi 5 mpaka 10. Zomwe mukusowa! Al dente yummy!

Olga, zikomo chifukwa chosankha, ndizachuma (Kutentha mphindi 2 :))

Mbewu ya pasitala ya tirigu wopanikizika, mutha kudya ndi nkhuku ndi nsomba ndi 1 tbsp mafuta? Mitundu yolimba kwambiri nthawi zambiri imasowa mafuta ngati idyedwa ndi nkhuku .. kapena nsomba.

Inde, Catherine, ndikuganiza bwino :))

Ndipo ngati ng'ombe mungadye chipatso chonse cha chakudya chamadzulo, chosaphika?

Ayi, sikuyenera chakudya chamadzulo.

zikutanthauza kuti pasitala ndi "yakuda" ndiye kuti timangodya chakudya chamasana ndi nkhuku, nyama kapena nsomba ... chakudya chamadzulo timadya chakudya chopepuka .. bwanji kuli bwino osadya? nyama siyenera kudyedwa kapena kuphatikizidwa ndi pasitala, kodi ali ndi GI = 35? Kodi ndingakhale ndi khungu?

Catherine, inde, zonse zili bwino!

Chakudya chamadzulo, timadya chakudya chopepuka, chifukwa chake nyama (nkhuku) ndi zakudya zamafuta ochepa a GI, koma okhala ndi mchere wambiri (pasitala CH, pasitala, mpunga wamtchire, ndi nyemba) zimadyedwa bwino nthawi ya nkhomaliro. Ndipo pakudya kwamadzulo, ndikofunikira kusankha msuzi kapena masamba (ali ndi kachulukidwe kakang'ono kokhala ndi chakudya) ndi nsomba. Ndipo ngati chakudya chamadzulo timadya chakudya chamagulu ochulukirapo a chakudya (g mu mawonekedwe owuma), ndiye wopanda nyama komanso ndi gawo labwino la masamba abwino. Kuchulukana kwa carbohydrate - kumawonetsa kuchuluka kwa chakudya mu 100 g ya malonda, mafuta ochulukirapo, omwe amakhala ochulukirapo kwa kachulukidwe ka chakudya.

Mutha kudziwa za pasitala nyemba, ndidayesera kuti ndizosangalatsa, koma sindingapeze chilichonse chokhudza iwo.

Ngati kapangidwe kake sikakhala ndi wowuma wowonjezera, ndiye kuti GI siyenera kukhala yoposa 30.

Kumvetsetsa) Zikomo, mukuphatikiza ufa wa nyemba ndi madzi.