Zakudya zambiri zamatumbo a glycemic

Phazi limakhala ndi mafupa 27, chiwerengero chofanana cha minofu ndi michere ya 109. Onsewa amapanga zinayi zazitali komanso zingwe zingapo. Momwe mungawonetsetse momwe ntchito iyi imagwirira ntchito komanso, munthawi yomweyo, zida zogwirira ntchito zamagetsi? Zomwe zatchulidwa munkhaniyi zithandiza. zolimbitsa phazi .

Thupi lathu limadzipereka pakupulumutsa mphamvu. Zimangotengera magulu amisempha okha omwe amafunikira kusuntha kwina.

Chifukwa chake, ngati onse sanakhazikitsidwe, njira zowonongeka zimayamba kukula muzochita zake, ndipo zotsatira zake, poizoni ndi poizoni zimasungidwa.

Zotsatira zake, phazi lopunduka komanso lopweteka limatha kudzetsa matenda oopsa monga coxarthrosis, gonarthrosis, mutu, matenda a mtima, osteochondrosis, kuchuluka kwa mchere, komanso mtundu wa 2 wodwala!

Chifukwa chake, minyewa ya phazi imafunikira kuphunzitsidwa pafupipafupi. Ngakhale mutayenda kwambiri masana, izi sizitanthauza kuti minofu yonse ya phazi imapeza katundu wofunikira.

Pofuna kubwezeretsa thanzi ku miyendo, ndikofunikira kuchita pafupipafupi zolimbitsa thupi pamiyendo. Kukhazikitsa kwawo kuli m'manja mwa aliyense. Ambiri aiwo amadziwa kuchokera kusukulu, komwe mphunzitsi adakuwonetsa koyamba kwa inu m'makalasi ophunzitsa zolimbitsa thupi.

Chofunikira kwambiri ndikuchita iwo pafupipafupi, pang'onopang'ono kuwonjezera kuchuluka ndi kuchuluka kwa nthawi. Panthawi yochita izi, yesetsani kuonetsetsa kuti phazi limasunthika ngati dzanja. Ngati ntchitozi zimachitika pafupipafupi, ndiye kuti ma receptor omwe amakhala kumapazi amapezeka pang'onopang'ono.

Izi zimakhudza thupi lonse, chifukwa ziwalo zonse za thupi zimakhazikitsidwa pakati pa phazi. Makamaka, zala zazikulu ndizomwe zimayendetsa ubongo. Chifukwa chake, kugwira ntchito pamapazi ake, munthu amathandizira, pakati pazinthu zina, ntchito zake zamaganizidwe.

Zochita zonse zolimbitsa phazi zimachitika popanda masokosi. Ndikofunika - mlengalenga watsopano mukamayenda, kapena kupatula nthawi kuti muchite izi.

Kuchiritsa kwakukulu kumatheka. Kuphatikiza apo, mawonekedwe osagwirizana ndi wavy ndi abwino kwambiri.

Nthawi zonse onjezerani nthawi yoyenda kotero kuti mapazi ake amakhudzana ndi nthaka kwanthawi yayitali. Yesetsani kunyamula ndikukulitsa zinthu zazing'ono zomwe zimakuwonerani panjira ndi zala zanu. Izi ndizolimbitsa thupi zophunzirira phazi.

Malo omwe angaphunzirepo ndi nyumba kapena malo ochitira masewera olimbitsa thupi. Kuphatikiza kwabwino pamachitidwe olimbitsa thupi omwe ali pansipa kungakhale.

Kuti tichite zovuta zamaphunziro amtundu uliwonse, ndikofunikira kukonzekera minofu yoyenera. Imirirani molunjika, yikani mapazi anu kufanana. Kwerani zala zanu ndikudzigwetsa pang'onopang'ono zidendene zanu. Yambani nthawi 10 ndikuwonjezera ma 2 tsiku lililonse.

Khalani pampando, yesani kusankha chinthu chaching'ono kuchokera pansi mosiyana ndi zala za phazi limodzi, kenako chimacho. Pambuyo poyesera kangapo, muyenera kuchita bwino.

Bwerezani izi kwa mphindi 5 tsiku lililonse. Imalimbitsa zala zazingwe , zimawonjezera kuthekera kwawo kokulitsa thupi.

Chitani zolimbitsa thupi kuti mulimbikitse phazi

Imirirani ndi phazi lanu pabukhu lamitundu yayikulu kuti zala zanu zizitha kupitirira m'mphepete mwa buku. Gwiritsani ntchito zala zanu kuti mugwire m'mphepete mwa chikuto cha bukulo.

Bwerezani izi tsiku lililonse kwa mphindi zisanu. Posachedwa zala zanu zidzayamba kuyenda. Kuchita izi kumathandizanso kulimbitsa zala zazingwe .

Kukula kwamapazi

Khalani pampando, ikani pensulo pakati pa zala zanu ndikuyesera kulemba zilembo. Mukamachita izi, ndikofunikira kukwaniritsa mulingo waluso pomwe malembawo adzalembedwe moyenera. Izi zithandiza kukulitsa phazi kulimbitsa zala ndi mawonekedwe onse a minofu.

Zolimbitsa Thupi

Khalani pampando ndikuyika miyendo ya miyendo yonse iwiri. Pindani odziguduza kuyambira zala zakumiyendo mpaka chidendene ndi kumbuyo. Mu ntchito iyi, kukakamiza kwa odzigudubuza ndikozotheka kwambiri, koma osafika pachowawa.

Kuyimirira ndikupumula phazi limodzi pa wodzigudubuza ,ukulungitsani kutsogolo - kumbuyo. Kenako sinthani miyendo.

kuyenda mwanjira yakunja ndi mkati mwa mapazi,

kusinthana kuyenda pa zidendene ndi zala.

Zochita izi zimathandizanso. kuyimitsa chitukuko .

Muyenera kuchita tsiku ndi tsiku osachepera mphindi makumi anayi patsiku. Ndi mpumulo wofunikira pakati pa masewera olimbitsa thupi. Kwa makalasi, yesani kukulitsa kugwiritsidwa ntchito kwa nthawi ya chikhululukiro cha matenda.

Pakuchulukitsa kwa matendawa, ndikofunikira komanso koyenera kuchita masewera olimbitsa thupi omwe samayendera limodzi ndi ululu - onse olumikizana mafupa owonongeka komanso athanzi. Zochita zolimbitsa thupi zomwe zidasankhidwa malinga ndi mfundo iyi zimakupatsani mphamvu yolumikizira mafupa, minofu ndi mafupa.

Kodi nchifukwa ninji zakudya zopatsa mphamvu mu zakudya zimakhala zochepa, ndipo munthu sataya thupi? Izi zimachitika nthawi zambiri. Chinsinsi chitha kubisika mu index ya glycemic, GI kapena GI. Dongosolo ili kale ku>

Mawu akuti "glycemic index"

Pambuyo pa mwamunayo>

• imadzipatsa mphamvu pakadali pano,
• kubwezeretsa m'masitolo amisempha,
• kuyika otsalawo "posungira", ndikusintha shuga kukhala mafuta.

Glycemic index (GI) ndi liwiro lomwe pomwe chakudya chimakweza shuga m'magazi. Mulingo wa GI wagawidwa m'magawo zana. Muyeso wopimira ndi glucose wokhala ndi ma GI = 100 mayunitsi. Chizindikirochi chimapereka lingaliro la kuchuluka kwa shuga wowoneka bwino omwe amamwetsa masana.

Munthu wamkulu

Zakudya za GI zapamwamba zimakhala ndi ma carbohydrate othamanga. Zakudya zamafuta zosavuta zimapangidwa ndi saccharides imodzi kapena awiri. Amasunthira nthawi yomweyo mphamvu zawo m'magazi, ndikudzaza thupi ndi glucose. Pa hydrolysis (cleavage), samapanga chakudya chocheperako kapena mamolekyuwo amadzang'ambika kukhala mamolekyulu a 2 monosaccharide. Chifukwa chake, shuga amakhala ndi 2 monosaccharides.

Ngati mphamvu sizikufunikira nthawi yomweyo m'njira yamphamvu kapena glycogen, ndiye kuti imasanduka mafuta. Kodi nkhokwezi zimamwidwa nthawi zonse? Ayi, izi nthawi zambiri sizichitika chifukwa chokhala chete. Njala mukatha kudya ibwerera mwachangu.

Malo omwe kumapezeka chakudya chamafuta othamanga:

• shuga
• zakudya zotsekemera, zakumwa,
• kukhuthala
• sopo, mbewu zapoizoni,
• mbatata
• mowa

Chachilendo cha zakudya zokhala ndi index yotsika ya glycemic (pang'onopang'ono, zovuta zamafuta) ndikuti amapereka mphamvu pang'onopang'ono, maola angapo. Mafuta oterowo amalowa m'magazi m'magawo ang'onoang'ono ndipo amawagwiritsa ntchito popatsa thupi mphamvu, ndiye kuti, sakhazikika mumayilo amafuta.

Zakudya zomanga thupi zovuta ndizomwe zimakhala ndi ma monosaccharides atatu kapena kupitilira apo, nthawi zina mpaka chikwi.

Pambuyo podya zakudya zokhala ndi GI yotsika, munthu amamva kukhuta kwa nthawi yayitali. Chifukwa chake, akatswiri azakudya amayang'anira chidwi chakuti zakudya zopatsa mphamvu pang'ono ndizoyenera kukhalabe ndi thanzi labwino.

Kumapezeka chakudya chamafuta pang'ono:

• zipatso zolimba
• masamba
• nyemba
• chimanga chopanda ntchito pang'ono, kupatula mpunga woyera, semolina, abale,
• mafuta ophika buledi
• durum tirigu pasitala.

Ngati akatswiri azakudya atalimbikitsa kuchepetsa kugwiritsa ntchito zakudya zamafuta othamanga, ndiye kuti thupi limafunikira ochepa pang'onopang'ono. Chifukwa chake, zakudya zamafuta ochepa zimatsitsidwa.

Zakudya monga chimanga ndi ufa

Kodi mndandanda wamtundu wa glycemic ndi chiyani?

Zakudya zamafuta othamanga ndizothandiza ngati pakufunika ndalama zambiri, mwachitsanzo, ndi masewera olimbitsa thupi otopetsa. Chifukwa cha izi, zakumwa zapadera zamphamvu zinapangidwa, zomwe zimapatsa thupi zinthu zofunika kuti chiwonjezere magazi. Mulingo uwu ukadzuka, thupi limayankha ndikutulutsa insulin.

Katunduyu amagwira ntchito ngati "mayendedwe" a glucose, akumapereka kwa maselo amafuta. Ichi ndichifukwa chake simuyenera kupitilira kuchuluka kwa chakudya chamafuta kapena kuwononga kuchuluka konse, chifukwa mukapanda kutero adzaikidwa mu mafuta osaneneka. Zinali zabwino m'masiku a anthu akale, ndiye kuti chakudya sichidali chotsimikizika kwa anthu, ndipo mafuta osungawo adagwira ngati ukonde wachitetezo pazovuta zosadziwika.

Koma munthawi yathu yolimbana kosatha mawonekedwe, mafuta onunkhira ndi chinthu chosatsutsika. Choyamba, mafuta ndi mdani, inde, kwa theka lofooka la anthu.

Zakudya zowonda pang'ono ndizabwino kwa thupi zikakhala kuti zikuchira. M'moyo wamba, shuga wambiri m'magazi safunika, munthu amafunika mphamvu pang'onopang'ono tsiku lonse. Malangizo abwino mu zakudyazo ndi chizindikiro cha momwe zimapangira chakudya chamafuta kwambiri m'magazi. Kuchokera pamenepa, zakudya zomwe zimapezeka m'zinthu zina zimatchedwa "mwachangu" kapena "wodekha".

Kuwerengera kwa index ya glycemic poyerekeza, shuga amatengedwa. Mlozera wake ndi 100. Zogulitsa zina zonse zimakhala ndi chiwerengero kuyambira 0 mpaka 100. Koma zakudya zambiri zimaposa 100 bar, monga momwe mukuwonera, zimathamanga kwambiri kuposa glucose pamlingo wolowa m'magazi.

Ngati titenga shuga monga chofotokozera, ndiye kuti zinthu zina zonse zimawunikidwa ndi kuchuluka kwa shuga m'thupi mutatha kumwa magalamu 100 a chinthu ichi poyerekeza ndi magalamu 100 amodzi a glucose.

Ngati mulingo uli 50% ya shuga m'magazi pambuyo pa shuga, ndiye kuti GI yamalonda iyi ndi 50, ndipo ngati 110% ya shuga, ndiye kuti indexyo ikhala 110.

Zomwe zimatsimikizira mtundu wa chakudya cha glycemic

Zimatengera zochitika zambiri. Zomwe munthu akuchita komanso kupezeka kwa zopatuka kuzosankha zomwe zaperekedwa ndikofunikira. Mlozowu umakhudzanso mtundu wina wamafuta (ofulumira kapena osakwiya), ndi kuchuluka kwa fiber pazinthu zinazake. CHIKWANGWANI chimatha kuwonjezera nthawi ya chimbudzi, kupangitsa kuti shuga azituluka komanso pang'ono ndi pang'ono. GI imakhudzidwa ndi mtundu wa mapuloteni komanso mafuta omwe ali m'zinthuzo, ndi kuchuluka kwawo.

Zinthu zonse zimayang'aniridwa ndi akatswiri a zaumoyo ndipo amasonkhanitsidwa mu magawo achidule. GI imatengera njira yokonzera mbale zinazake, izi ndizovuta kuzilingalira. Koma kukopa kwa izi ndikosafunikira kuti mumvetsetse.

GI ndi chiyani?

Momwe thupi limawonongera m'thupi la ma calcohydrate kukhala mamolekyulu limawoneka motere:

1. Mukakhala m'thupi, chakudya chimagwidwa,
2. pokonza chimbudzi, zinthu zimatulutsa ma carbohydrate, omwe amapezeka ma mamolekyulu - monosaccharides,
3. shuga wamagazi amatuluka
4. thupi limazindikira kuchuluka kwa shuga
5. kapamba amalandila chizindikiro kuti apange insulin,
6. monosaccharides amatumizidwa kumayendedwe amoyo,
7. Zakudya zamafuta ochulukirapo zimayikidwa mu mawonekedwe a mafuta ndi kunenepa kwambiri.

Mafuta onse obwera mthupi azigawika m'magulu awiri:

• monosaccharideszomwe zimawonedwa ngati chakudya chochepa. Amasokoneza mwachangu, ndipo shuga m'magazi amakwera kwambiri. Chifukwa chake, awa ndi mafuta okhala ndi mlozera wapamwamba,
• chakudya chambiri kapena ma polysaccharides. Thupi limagaya kuchokera kwa nthawi yayitali, zomwe zimafunikira kulimbikira ndi mphamvu. Shuga silipereka kulumpha. Chakudya chizigayidwa kwa nthawi yayitali, njala sidzabwera posachedwa.

Zinthu zomwe timadya zimachokera ku zomera kapena nyama. Mlozera wazinthu umasiyana. Muyenera kuyesa kusankha malonda okhala ndi index yotsika kapena yotsika. Momwe mungapezere cholozera cha glycemic cha malonda? Asayansi alemba kalekale kuti ndi mtengo uti womwe umakhala ndi index index.

Momwe mungawerengere index ya glycemic?

Momwe mungawerengere index ya glycemic ya zinthu? Ndi yosavuta. Kuphatikiza apo pali ma bukhu apadera a shuga, pali zambiri zidziwitso pazenera zotseguka pa intaneti yapadziko lonse lapansi.

Pazakudya zophatikizidwa bwino, ndikofunikira kuti chakudyacho chikuphatikiza pafupifupi 80% ya nyemba, masamba ndi zipatso. Pafupifupi 18% ndi mbale zamkaka. Ndipo 2% yotsalayi ndi mafuta a nyama.

Pali gulu la anthu omwe nkovuta kwambiri kukana chakudya chanyama. Pankhaniyi, ndikofunikira kuphika bwino. Kutengera zinthu zosiyanasiyana, kalozera wasintha. Zimakhudza momwe zinthu zimaphikidwira, mitundu yake ndi mawonekedwe ake, komanso maphikidwe. Za ma calorie, ndiye ndi kulemera kwa ma kilogalamu 100 kapena kuposerapo, zomwe zimalimbikitsidwa ndizopeza ma calorie 2000, zosakwana 100 kilogalamu - 1500 calories. Ndi ziwerengerozi, thupi lidzayamba kuchepa msanga.

Kuti mudziwe momwe mungawerengere index ya glycemic, muyenera kudziwa koyambira: magawo zana. Njira iyi idalandiridwa kalekale. 100 ndi shuga weniweni. Kuphatikiza apo njirayi idzakhala yosavuta. Mlozera wa 70 umawonedwa kuti ndi wokwera. Imapezeka muzinthu monga mpunga woyera, mbatata yokazinga kapena yophika, buledi, nyemba, maswiti.

Mndandanda wa 40 mpaka 70 umawerengedwa kuti ndi wapakati. Gululi limaphatikizapo mbatata za jekete, mkate wa rye, granola, pasitala wopangidwa ndi tirigu wa durum.

Chabwino, index yochepera 40 ndiyotsika. Izi ndi mbewu monga mwachitsanzo, buluwheat, oatmeal kapena oatmeal, nyemba, masamba ndi zina zotero.

Chifukwa chake, zikuwonekeratu momwe mawerengeredwe a index ya glycemic a zinthu. Chofunikira kwambiri ndikusakhala aulesi ndikupita kukakwaniritsa cholinga chanu. Kusinthira kuzakudya zatsopano ndizovuta, koma ndizotheka. Ndi zinthu zoyenera, thupi silikhala ndi nkhawa.

Tsopano kumbukirani maphunziro a masamu kusukulu kuti mudziwe momwe mungawerengere mndandanda wazomwe wagulitsira. Fomula ndi yosavuta. Mfundo zotsatirazi ndizofunikira: index ya glycemic, kuchuluka kwa chakudya komanso shuga weniweni. GI imachulukitsidwa ndi kuchuluka kwa chakudya, zotsatira zake zidzagawidwa ndi 100 - shuga weniweni.

Pali lingaliro linanso: katundu wa glycemic kapena GN. Nachi chitsanzo chosavuta:

• chivwende chimakhala ndi GI - 75, mmenemo zakudya - 6.8 g. Malinga ndi mawonekedwe, zimapezeka kuti GN = 6.6 g,
• ma donuts ali ndi GI ya 76, chakudya -38.8, GN = 29,5 g.

Ichi ndiye chitsanzo chabwino poti katundu wa glycemic wokhala ndi index yomweyo ya glycemic adzakhala wosiyana osati wokonda ma donuts.

Monga tafotokozera pamwambapa, zambiri zimatengera njira yokonzera ndi kukonza chakudya. Mwachitsanzo, pankhani yamphesa, zazing'ono zomwe zimakonzedwa, kukwera kwa GI kumakhala. Chifukwa chake mu buns ndi dongosolo la kukula kwakukulu kuposa mkate wopanda tanthauzo.

Mpunga wosasankhidwa uli ndi GI ya 50, ndi mpunga wosenda - 70. Acid imachepetsa mayamwidwe akudya. Zipatso zosapsa zimakhala ndi GI yochepera kucha. Kuchepetsa GI, viniga (marinade, kuvala) mutha kuwonjezeredwa ena mbale, koma osawonjezera, chifukwa izi zitha kukhala zovulaza m'mimba.

Mfundo ina yofunika: posankha malonda muzakudya zanu, simuyenera kudalira GI ndi GN kokha. Pano, zizindikiro monga kuchuluka kwa mchere, kuchuluka kwa mphamvu, kuchuluka kwa mavitamini, mafuta, amino acid ndi mchere ndizofunikira.

Mukamalemba zakudya zanu, palibe chifukwa chomwe mungangoganizira za glycemic index (GI) ndi glycemic katundu (GN).

Ndikofunikira kukumbukira monga kuchuluka kwa chakudya, kuchuluka kwa mchere, mafuta mmalo mwake, kupezeka kwa mavitamini, michere ndi amino acid. Muyezo watsiku ndi tsiku wa katundu wa glycemic sayenera kupitirira 100.

Mavuto kapena zopindulitsa za kuwonda

Kutengera ndi zomwe tafotokozazi, lingaliro limodzi limatha kufotokozedwa: ubale wolunjika pakati pakutalika kwa index ya glycemic, mankhwala omwe adyedwa ndi metabolism amawululidwa.

Yankho la funso la momwe mungawerengere glycemic index ndilofunikira osati kwa anthu omwe ali ndi matenda ashuga, komanso kwa iwo omwe akuchita masewera, omwe amayang'anira kulemera. Pali zinthu zomwe, malinga ndi index ya glycemic, ziyenera kupatula kapena kusinthidwa. Zitsanzo pagome:

Chifukwa chake, mukamalemba zakudya, muyenera kusankha "zakudya zovomerezeka." Voliyumu yayikulu ndi zinthu zokhala ndi GI yotsika komanso yapakatikati.

Koma thupi lathu ndi lovuta kupanga. Kuchotsedwa kwa chinthu kumatha kusokoneza thanzi.

Zakudya zonse zopanda chakudya zamafuta zimakhazikitsidwa ndi kupatula kwa chakudya chamagulu.

Nthawi yomweyo, michere yamagalimoto ndiyofunikira pakapangidwe ka zinthu m'thupi, kuti ikhale ndi nyonga ndi mphamvu, pazakudya zaubongo, pakukhazikitsa kagayidwe ka mafuta ndi mapuloteni.

Chifukwa chiyani muyenera kudziwa GI?

Kuchuluka kwa shuga m'magazi kumakhudza mahomoni, metabolism, magwiridwe antchito ndi njala. Komabe, kumwa kwambiri shuga kumadzetsa vuto lalikulu m'thupi.

Chifukwa chake, kuwerengera kwa glycemic indices kuyenera kusungidwa osati kokha kwa anthu omwe amatsatira zakudya kapena odwala matenda ashuga, komanso athanzi lathunthu. Zachidziwikire, sangakhale ndi zoletsa zambiri, koma zomwe thupi lathu limakhala zopanda malire. Kusunga GI yabwinobwino kumayenera kukhala chilichonse.

Pali njira zina zingapo zomwe zingakuthandizireni kuti mutsatire zikhalidwe. Ndizosavuta komanso zothandiza kwambiri:

1. kuti musankhe zida zoyenera kuphika, muyenera kuyika "malangizo" mufiriji: matebulo okhala ndi index ya glycemic,
2. zipatso zambiri kuposa timadziti
3. Zakudya ziyenera kukhala zamasamba ambiri momwe zingathere. Amachepetsa chakudya chochuluka,
4. yesani kudya zakudya zosakonzedwa bwino,
5. Gwiritsani ntchito mafuta a masamba kapena mandimu, ma yoghurts ngati chovala,
6. Musanapite kumalo ogulitsira, ndikofunikira kuyang'ana mndandanda wazogulidwa ndi zomwe zingakhale zothandiza kwambiri. Mutha kupeza njira ina ndikusankha malonda omwe ali ndi GI yocheperako. Kuphatikiza apo, imakupulumutsani ku kugula kosafunikira komanso kosakonzekera,
7. Zakudya zamagulu onse zimakhudza osati chithunzi chokha, komanso thanzi. Ndikofunika kukonza mndandanda wamasiku ano,
8. makonda azakudya zama protein. Amachepetsa mndandanda wazakudya zonse,
9. Kumbukirani kuti m'mawa kugwiritsa ntchito mphamvu kwamphamvu kuposa masana. Chifukwa chake, idyani zakudya zam'mawa kwambiri.

Glycemic index yamalonda pazopitilira 70

Lingaliro ili limatanthawuza kuchuluka kwa kukhathamiritsa kwa zakudya zamagulu ndi michere, omwe adalowa m'magazi atatha kudya chinthu china. Mlozowu umakhudzidwa osati pakukonzekera zakudya za anthu odwala matenda ashuga, komanso zakudya zomwe zimapangitsa kuti muchepetse kunenepa.

Mwa njira, kutsitsa GI, zakudya zochepa zomwe chakudya chimakhala nacho. Izi ndizofunikira kwambiri kwa matenda ashuga amtundu woyamba.Kutengera ndi izo, mlingo waifupi kapena wa ultrashort wa insulin woperekedwa pambuyo chakudya amawerengedwa.

Mkulu wa glycemic index ndi owopsa kwa odwala omwe ali ndi mtundu uliwonse wa matenda ashuga komanso boma la prediabetes. Amatha kukweza shuga m'magazi ndi 4 -5 mmol / l pakangotha ​​mphindi 10 atatha kudya mankhwala oopsa. Ndi matenda a mtundu woyamba 1, munthu amakwiya ndi hyperglycemia, ndipo ngati sachotsedwa, zotsatira zaumoyo zimatha kupha. Ndi mtundu 2 komanso matenda asanafike shuga, munthu amakulitsa matendawa, omwe pambuyo pake amatha kukhala mtundu wotsalira ndi insulin.

Njira za GI:

• mpaka 50 PIECES - otsika (chakudya chachikulu cha wodwalayo),
• 50 - 70 PIECES - sing'anga (chakudya chimaperekedwa pamasamba kangapo pa sabata),
• 70 mayunitsi ndi pamwamba - okwera.

Wodwala ayenera kudziwa mayina a glycemic pazogulitsa ndi mayunitsi opitilira 70, kuti asawaphatikizire mu chakudya.

Zapamwamba Zazomera za GI

Zakudya zamafuta zimadyedwa kamodzi patsiku, monga mbale yam'mbali kapena chakudya chokwanira, ndipo zimatha kuwonjezeredwa ku supu zamasamba ndi nyama. Ayenera kuphikidwa m'madzi, osawonjezera batala.

Makulidwe amaphala, amakhala ndi GI yake. Maphala ena ali ndi mndandanda wokwanira, koma amalimbikitsidwa amtundu wa shuga wachiwiri ndi prediabetes kamodzi pa sabata. Zonsezi zimachitika chifukwa cha mavitamini komanso michere yambiri.

GI ya grits ya chimanga yophika pamadzi ikhale 70 mayunitsi. Kuti amaloledwa kuphatikiza mukudwala matenda ashuga kamodzi pa sabata. Mutha kuchepetsanso shuga m'magazi ndimisomali yamafuta, amagulitsidwa ku pharmacy iliyonse.

Mbewu zabwino za GI:

1. kuvunda pamadzi - 75 PISCES,
2. phala la chimanga pamadzi - 70 PISCES,
3. mapira - 70 PISCES,
4. phala la tirigu pamadzi - 70 PISCES,
5. phala la mpunga pompopompo - 90 PESCES,
6. mpunga woyera wophika m'madzi kapena mkaka - 70 PIERES.

Kuchokera pamndandanda wonse pamwambapa, njira ina ikhoza kupezeka mwa mipunga yoyera. Amasinthidwa ndi mpunga wa bulauni (bulauni), yemwe GI yake ndi 50 - 55 PIECES. Zimatenga nthawi yayitali kuphika kuposa mpunga woyera, pafupifupi mphindi 45 - 55.

Mndandanda wa glycemic wazinthu zachilengedwe - mafuta osiyanasiyana, akhoza kukhala zero. Mafuta okhala ndi mndandanda wa 0 PISCES:

Izi zikufotokozedwa mophweka - alibe chakudya. Koma izi sizitanthauza kuti mutha kudya mafuta mopanda malire. Amakhala ndi zopatsa mphamvu zambiri komanso cholesterol, yomwe imaphatikizidwa mu zakudya za odwala matenda ashuga.

Zamasamba ziyenera kupanga pafupifupi theka la chakudya chatsiku ndi tsiku. Saladi, casseroles, masamba osavuta azakudya zam'madzi ndi zokutira zophikira zimakonzedwa kwa iwo. Kusankha zamasamba ndikochulukirapo, ngakhale ena akadali ndi GI yayikulu:

1. mbatata yophika, yokazinga, mbatata yosenda ndi tchipisi - zopitilira 85, kutengera njira yokonzekera,
2. kaloti owiritsa - 85 PESCES,
3. swede - mayunitsi 99,
4. chimanga m'makutu ndi m'makutu - 75 PESCES,
5. parsnip - mayunitsi 97,
6. beets - 70 PISCES,
7. dzungu watsopano ndi wowotcha - 70 PISCES.

Kaloti owiritsa ndiye oletsedwa mtundu uliwonse wa matenda ashuga, koma mwatsopano amakulimbikitsidwa kuphatikiza saladi, popeza GI yake ndi magulu 35 okha.

Anthu ambiri samalingalira kuphika mbale zoyambirira zopanda mbatata. Tsoka ilo, ndi matenda ashuga, masamba awa sayenera kupatula. Ngati, kupatulapo, kwasankhidwa kuwonjezera buti imodzi, koma osawonjezeranso, ku mbale, ndiye kuti chiwonetsero chimodzi chiyenera kuchitika.

Sulutsani mbatata ndikuidula m'matumba akuluakulu, zilowerere m'madzi ozizira. Chifukwa chake, wowuma "wowonjezera", omwe amakhudza GI ya masamba awa, amusiya.

Mwambiri, ziyenera kukumbukiridwa kuti kuchuluka kwa masamba, komwe kumakulirakulira GI yawo, chifukwa chake ndibwino kuti musabweretse zinthuzi mbatata ya mbatata yosenda, makamaka ngati GI yawo yoposa 70 mayunitsi.

Muyenera kusamala ndi kusankha zipatso, chifukwa ambiri aiwo saloledwa. Ndikofunikanso kulingalira kuti misuzi yonse yazipatso imakhala yoletsedwa kwambiri ndi anthu odwala matenda ashuga, chifukwa GI yawo imasinthasintha.

Zonsezi zimangofotokozedwa mophweka: zipatso, ngakhale zomwe zili ndi index yotsika, zimakonzedwa kwa timadziti, fiber yawo imatayika. Ndiye mayi yemwe amayambitsa kutuluka kwa shuga m'magazi. Ndi matenda 1 a shuga a mtundu 2, zipatso ziyenera kudyedwa m'mawa, gawo lidzakhala mpaka magalamu 150.

Zipatso zomwe zimachulukitsa shuga:

• apricot zamzitini - 90 PISCES,
• chivwende - 70 mayunitsi.

Koma musaganize kuti zipatso zina zonse zitha kuphatikizidwa muzakudya. GI ina imasinthasintha pazizindikiro zapakati, zomwe zimaloleza kugwiritsa ntchito pang'ono, kangapo pa sabata.

Zipatso zina zouma zimakhalanso ndi GI yayitali:

1. tsiku - 103 PISCES,
2. zoumba - 70 magawo,
3. nthochi zouma - 70 PIERES.

Amakhala ndi GI yotsika - ma apricots owuma, prunes ndi nkhuyu. Zipatso zouma zimatha kudyedwa zatsopano ndikuwonjezera ku mbewu monga chimanga, ndikupatsanso kukoma kwawo.

Munthu wodwala matenda ashuga sayenera kulephera kuphika - buledi, mkate ndi zikondamoyo. Koma akuphatikizidwa kuti mugwiritse ntchito ufa wa tirigu, GI yake ndi 70 PIERES. Njira ina ikhoza kukhala ufa:

Kutsitsa ufa.

Zogulitsa nyama zapamwamba za GI

Mazira otentha amatha kupangidwa kuchokera ku mazira a odwala matenda ashuga, omwe amakhala ngati chakudya cham'mawa chokwanira, ndipo akaphatikizidwa ndi saladi wamasamba, amakhala chakudya chabwino choyamba. Amaloledwa kuwonjezera mkaka wathunthu kapena wowoneka bwino kwa omeleta, komanso masamba omwe ali ndi GI yotsika. Mazira a tsiku lililonse mazira siopitilira amodzi.

Pazinthu zambiri zopangidwa ndi nyama zimapezeka mosavuta mapuloteni omwe amafunikira odwala. Nyama, nsomba zam'madzi ndi nsomba ziyenera kusankhidwa mitundu yamafuta ochepa, ndikuchotsa mafuta otsalira ndi khungu.

Caviar ndi mkaka ndizoletsedwa, ngakhale index yawo ili pakatikati, koma chakudya choterocho chimapereka katundu wowonjezera pa kapamba. Nsomba ziyenera kupezeka katatu pakudya. Muli phosphorous, ndipo mapuloteni amawumbidwa bwino kuposa omwe amapezeka munyama.

Ndizosatheka kuwonetsa nyama, nsomba ndi nsomba zam'madzi zomwe zili ndi GI yayikulu patebulo, chifukwa pafupifupi onse alibe chisonyezo chotere, chifukwa cha kuchepa kwa mafuta. Komabe, muyenera kusamala kuti musankhe zinthu ngati izi, mumaganizira zomwe zili ndi zopatsa mphamvu.

Zinthu monga mkaka ndi mkaka ndizofunika kwambiri kwachilengedwe. Amathandizira kusintha microflora ndi ntchito ya m'mimba yonse. Mndandanda wazinthu zomwe zili mgululi nthawi zambiri sizimafika 50 mayunitsi. Amalimbikitsidwa kuti azidyedwa tsiku ndi tsiku, monga chakudya chachiwiri. Komabe pali zinthu zina zamkaka zopaka ndi GI yapamwamba:

• kufinya mkaka ndi shuga - 80 PESCES,
• kirimu wokometsedwa ndi shuga - 80 PESCES,
• tchizi wowoneka bwino - 70 PISCES,
• curd misa - 70 PIERES.

Zinthu zina zamkaka zimakhala ndi GI yapakati ndipo sizikulimbikitsidwa kwa odwala matenda ashuga - zotsekemera ndi chipatso cha yogurt, kirimu wowawasa, tchizi tchizi, batala ndi margarine.

Zakumwa Zapamwamba za GI

Zakudya za matenda ashuga zimatanthawuza kuchuluka kwamavuto amadzimadzi, omwe sayenera kukhala osakwana malita awiri. Pali formula yowerengera payokha - millilita imodzi yamadzimadzi pa kalori imodzi amadyedwa.

Tiyi yakuda ndi yobiriwira, komanso khofi, sizipatsidwa shuga kwa odwala matenda ashuga. Mwa iwo, mutha kuwonjezera zonona ndi mafuta omwe ali ndi 10%, koma zonona zokhala ndi 20% mafuta zimakhala ndi index ya 56 PIECES.

Madzi a phwetekere amathanso kuwonjezeredwa ku chakudya chamagulu a shuga, koma osapitirira 200 ml patsiku. Zipatso za zipatso zimaletsedwa chifukwa cha GI yayikulu. Galasi imodzi yamadzimadzi a zipatso imatha kudzutsa shuga m'magazi pang'ono ndi mamilimita anayi mpaka asanu.

Zakumwa Zapamwamba za GI:

1. zakumwa zoziziritsa kukhosi - magawo 74,
2. osamwa mowa, ndikuphatikizira ndi zipatso za zipatso pa shuga - 80 PESCES,
3. cocoa wokhala ndi mkaka ndi shuga - 80 PESCES,
4. mowa - 110 mayunitsi.

Odwala ambiri nthawi zambiri amadabwa - chifukwa zakumwa zotere zimakhala ndi GI yotsika. Yankho losasangalatsa la madotolo ndi lakuti ayi. Chifukwa chakumwa mowa, chiwindi choyamba chimayamba kulimbana naye, ndikuzindikira kuti mowa ndi poizoni.

Poona izi, kutulutsa shuga m'magazi kumachepetsedwa. Ngati asankha kumwa mowa kwa odwala matenda ashuga a mtundu woyamba, ndiye kuti jakisoni wa insulini ayenera kuchepetsedwa kapena kuthetsedwa pasadakhale. Zonsezi zimafunika kupewa chitukuko cha hypoglycemia.

Mowa ulinso woopsa chifukwa ungayambitse kuchepa kwa hypoglycemia.Pofuna kupewa zoterezi, glucose wamagazi amayenera kuwezedwa ndi glucometer ola lililonse mkati, komanso masana mukamwa.

Munthu wodwala matenda ashuga yemwe amamwa mowa amayenera kudziwitsa abwenzi ndi abale ake za kukula kwa hypoglycemia. Mwakuti adapereka chithandizo choyamba munthawi yake, ndipo sanawone ngati zizindikirazi ndi zofala.

Ndikupezeka kuti zakumwa zoledzeretsa zimachulukitsa shuga wamagazi, ndipo patapita nthawi yochepa ziletseni michere ya chiwindi kuchokera ku glycogen metabolism kupita ku glucose. Chithunzi cha chipatala chiri motere: choyamba, glucose amadzuka, kenako ndikudziyimira pawokha mwamphamvu.

Tale la glycemic index yamitundu yosiyanasiyana yazakudya. Nayi mndandanda wathunthu wazogulitsa ndi index yawo ya glycemic. Muphunzira za GI yapamwamba komanso yotsika ndipo simungamasokoneze ndi zopatsa mphamvu pano. Tiyeni tizipita!

Mlozera wa glycemic wapezeka ndi wasayansi waku Canada wotchedwa Jenkins, posankha chakudya cha anthu odwala matenda ashuga. Izi sizitanthauza kuti anthu athanzi safuna GI konse. Ngati pali chizolowezi chodzikundikira mafuta, makamaka ndi, pamakhala chiopsezo chokhala ndi matenda ashuga a 2. GI ndibwino kuganizira.

Glucose adatengedwa ngati gawo la index ya glycemic. Zili kwa iye kuti polysaccharide iyenera kuwola kotero kuti imalowetsedwa m'magazi. Mafuta a GI adatengedwa ngati mayunitsi 100.

Chifukwa chake, nayi malonda a GI, tebulo lathunthu:

Monga mukuwonera pamndandanda womwe waperekedwa patebulopo, pali zinthu zomwe zili ndi GI yotsika, palinso ndi index pamwamba pa 100. Koma pali mfundo zingapo zofunika kuziganizira.

1. GI sichizindikiro cha kuchuluka kwa shuga, koma kuthamanga kwake komwe kumakhala m'magazi. Chikhosicho chimatengera ndi shuga omwe ali m'zakudya zathu: mwachangu kapena pang'ono.

1. Pamodzi ndi GI, kuchuluka kwa mashuga ofulumira kuyenera kuganiziridwanso. Mwachitsanzo, nthochi imakhala ndi GI ya 60, ndipo imakhala ndi 25 gramu zamafuta pamigalamu 100 ya chinthu, imangokhala 0,33 mpaka 1 g yokha ya fiber. Ichi ndi chizindikiro chachikulu. Mitundu yambiri ya ma mono-, di- ndi trisaccharides ndi ochepa kuchuluka kwa fiber imatha kupereka zovuta. Chifukwa chake, odwala matenda ashuga sayenera kudya nthochi.

Ma Buckwheat groats ali ndi 62 g yama kabohaidreti pa gramu 100 za chinthu. GI - 55. Koma mono- ndi ma disaccharides amangokhala 2 g. Komanso, ili ndi mitundu yambiri yazakudya zowonjezera komanso zopanda mafuta ambiri. Chifukwa chake, ngakhale ndi GI yayikulu, buckwheat imaphatikizidwa muzakudya pazifukwa zamankhwala, kwa anthu onenepa kwambiri komanso odwala matenda ashuga.

Pali mitundu yambiri yazakudya mu zipatso zouma, kotero masiku okoma kwambiri amakhala ndi GI ya 40 okha.

Chizindikirocho chimatanthauzanso njira yophikira. Mwachitsanzo, nandolo: watsopano - 50, ndi wowuma kapena mawonekedwe a msuzi wa mtola - 25.

Uchi ndi 88, koma utha ndipo uyenera kugwiritsidwa ntchito m'malo mwa shuga chifukwa cha zomwe zili ndi zinthu zambiri zothandiza.

1. Osasokoneza index wa glycemic ndi.

Persimmon ndi mankhwala ochepera kalori, koma ali ndi magalamu 15 a shuga ndi fiber yochepa yazakudya. GI yake ndi 45, yomwe iyenera kuganiziridwa ngati kunenepa kwambiri komanso matenda ashuga.

1. GI siyingalawe. Ngati chipatsocho ndi chokoma, sizitanthauza kuti ali ndi mlozera wapamwamba. Ngakhale makangaza owawasa ali ndi 35, ndipo ma apricots okoma ali ndi 20.

Za kulumikizana kwa chakudya chamafuta ndi kunenepa kwambiri: kulumpha m'magazi a magazi nthawi zonse kumawonjezera kufunika. Amakomoka mpaka kugwera mwankhanza, ndikupanga insulini kuposa momwe amafunikira. Sichikugwiritsidwa ntchito kutsitsa, imalowa mu zochita zamitundu mitundu, zomwe zimapangitsa kuti pakhale kuchuluka kwa mafuta. Chifukwa chake, kuti muchepetse thupi, muyenera kudziwa kuchuluka kwa GI ndi kuchuluka kwa mashuga othamanga.

Mukamasankha zakudya, ndikofunikira kulabadira zakudya zawo za GI. Zikuwonetsa kuchuluka kwa chinthu chomwe chimasintha shuga mumagazi.

Monga mukudziwa, chakudya chopatsa mphamvu chimagawidwa "mwachangu" komanso "wodekha". Ma monosaccharides kapena ma carbohydrate othamanga amatenga mosavuta, zomwe zimapangitsa kuwonjezeka kwa shuga m'magazi. Ngati glucose samachita nawo ntchito zolimbitsa thupi, thupi limasiya mphamvu yake "m'malo mwake", yomwe imafotokozeredwa mu mawonekedwe amafuta.

Thupi limatenga mphamvu ya polysaccharides kapena pang'ono pang'onopang'ono, ndikupatsira thupi ndi glucose. Chifukwa chake, mulingo wa glucose umasungidwa popanda kusinthasintha kwakuthwa komanso nthawi yayitali, ndipo pazonsezi pali tebulo la glycemic indices.

Zomwe zakudya zomwe muzisankha kutengera momwe amagwirira ntchito pa GI

Zogulitsa zomwe zimakhala ndi index yayikulu ya glycemic zimakhala ndi zotsatirazi:

• Kuthamanga kwa mphamvu, chifukwa cha kuchuluka kowonjezereka kwa mphamvu,
• Kukula msanga kwa shuga m'magazi.
• Zogulitsa zomwe zimakhala ndi index yotsika ya glycemic zilinso ndiubwino wake:
• Pang'onopang'ono kupatsa thupi shuga patsiku lonse,
• Anachepetsa chilako
• Kuyenda pang'onopang'ono kwa shuga, komwe kumachepetsa kuchepa kwamafuta amkati.

Zoyipa zamalonda zomwe zimakhala ndi mndandanda wazomwe wagululi:

1. Kutheka kokwanira kwambiri kwamaonekedwe kwamafuta am'madzi chifukwa cha kuchuluka kwa shuga m'magazi,
2. Thupi limapatsidwa chakudya kwa nthawi yochepa,
3. Zogulitsa sizili zoyenera kwa odwala matenda ashuga.

Zoyipa zamalonda omwe ali ndi vuto lochepa kwambiri:

• Kulandila bwino panthawi yochita masewera olimbitsa thupi,
• Kuvuta kuphika. Pali zakudya zochepa zama GI zochepa.

Njira yabwino ndikuphatikiza mitundu yonse ya zakudya zomwe mumadya. Zomwe sizikufooketsa kufunika kosankha mosamala ndikugawa tsiku lonse, mwachitsanzo, ikhoza kukhala khofi ndi masiku, mango ndi vwende.

Zizindikiro Zamkaka

Katundu wa MkakaNdife maziko a chakudya cha anthu ambiri, kuphatikizapo othamanga. Mtengo wa zakudya zotere ndizosakayikitsa, kuwonjezera apo, siokwera mtengo komanso wotsika mtengo. Mayiko ambiri amazindikira kuti ntchito yopanga ndi imodzi yofunika kwambiri.

Tekinolo yamakono imalola munthu kusankha zovala zamkaka potengera zomwe amakonda komanso zomwe amakonda. Pamsika pali ma yogurts osiyanasiyana akumwa, tchizi chochepa kwambiri, tchizi ndi zina zambiri zamalonda awa, zina zomwe zimatha kudyedwa ndi khofi.

Zonsezi zimapereka kufunika kwakukulu kwa anthu okhala ndi mapuloteni komanso zinthu zina zofunika. Zinthu zamkaka ndizomwe zimapangitsanso kuti mapuloteni ambiri apangidwe. Whey ndi casein amagwiritsidwa ntchito kwambiri popanga zinthu ngati izi. Mothandizidwa ndi kusefera ndi hydrolysis, mankhwalawa amapezeka osati ndi otsika, koma ndi kuchuluka kwambiri kwachilengedwe.

Zizindikiro za mkate, zopangidwa ndi ufa

Ziribe kanthu momwe anthu amasamalirira mawonekedwe awo, mawonekedwe awo ndi thanzi lawo, ochepa sangakane mkate. Inde, izi sizofunikira. Masiku ano, mitundu yambiri ya mkate imapezeka, anthu ena amakhala ndi makina azakudya kunyumba, ndipo aliyense amasankha mkate wosiyanasiyana malinga ndi zomwe amapatsa kalori ndi zina.

Muyenera kusankha bwino zinthu zomalizidwa. Mitundu yambiri ya mkate imakhala ndi zowonjezera zomwe zimawonjezera kwambiri index. Mitundu yonse ya zotsekemera, zophatikiza zonunkhira, mtanda wa kuphika kwaphika amasintha index ya mankhwala omaliza.

Ngati munthu adziyang'anira pawokha zakudya, ndiye kuti kusankha mkate wosavuta mitundu. Kapenanso muziphika nokha kunyumba.

Zinthu Zapamwamba za Glycemic Index

Thupi limagwiritsa ntchito mphamvu zomwe zimaperekedwa kuchokera kuzinthu zamagulu kuchokera pazinthu mwanjira zitatu izi: 1) pazosowa zamphamvu, 2) kubwezeretsanso glycolene reservation, 3) posungira mtsogolo. Gwero lalikulu losunga mphamvu m'thupi ndi mafuta m'thupi.

Komabe, ngati mumadya michere yosavuta yokhala ndi moyo wosagwira ntchito, mosasamala komanso mosalekeza (mwachitsanzo, chokoleti cha chokoleti pamaso pa TV kapena chakudya chamadzulo chokhala ndi keke ndi kola wokoma), thupi lidzasinthana ndi njira yosungira mphamvu zochulukirapo m'mafuta amthupi.

Momwe mungadziwire zenizeni za GI ya malonda?

Pamapeto pa nkhaniyi mupezako magome a zakudya mwatsatanetsatane, pamtundu wapakati komanso wotsika wa glycemic index. Komabe, ndikofunikira kukumbukira kuti chiwerengero chenicheni cha GI nthawi zonse chimadalira njira yokonzekera malonda, kuchuluka kwake, kuphatikiza ndi zakudya zina komanso kutentha.

Ngakhale izi, glycemic index ya broccoli kapena Brussels imamera chifukwa cha zomwe zilimo, mosasamala kanthu za njira yophikira, ikhalabe yotsika kwambiri (mayunitsi 10-20), pomwe GI ya mkate, makeke okoma, mbatata zophika kapena mpunga woyera mwina mulingo uliwonse.

Kodi kukanidwa kwa chakudya chamagulu kumathandizanso kuchepetsa kunenepa komanso kuchepa thupi? .

Zinthu zopatsa mphamvu zopatsa mphamvu thupi zomwe zimapatsa mphamvu thupi pang'onopang'ono (zimatchedwa zochepa kapena "") zimaphatikizapo ndiwo zamasamba, zipatso zatsopano (koma osati timadziti), nthito zosiyanasiyana, komanso mpunga wama brown komanso pasitala yolimba (makamaka yotsekedwa pang'ono).

Nthawi yomweyo, kumbukirani kuti index ya glycemic sikugwirizana ndi zopatsa mphamvu. Zakudya zokhala ndi GI yotsika zimakhalabe ndi zopatsa mphamvu zomwe zimatengedwa posachedwa ndi thupi - kugwiritsa ntchito kwawo kuyenera kuganiziridwa pamalingaliro azakudya ndi zakudya zomwe mumatsatira.

Glycemic Index: Matambula

Pansipa pali magome a zakudya zotchuka kwambiri zosindikizidwa ndi index wa glycemic. Apanso, tikukumbukira kuti manambala enieni a GI a chinthu china chake amatha kusiyanasiyana - ndikofunikira kumvetsetsa kuti zosowa zam'mabuku nthawi zonse zimasinthidwa.

Lamulo lalikulu ndikuti ngati simukufuna kuwononga kagayidwe kanu, muyenera kuchepetsa kugwiritsa ntchito zakudya zomwe zili ndi GI yayikulu (ndizovomerezeka pokhapokha mutaphunzitsidwa mphamvu). Ndikofunikanso kuti zakudya zambiri zogwiritsidwa ntchito pakuchepetsa thupi zimakhazikika pazakudya zochepa za GI.

Zinthu Zamtundu wa Glycemic

Zakudya Zotsika za Glycemic Index

Tiyeni timvetsetse mndandanda wa glycemic. Mndandanda wa glycemic umawonetsa momwe shuga ya magazi amunthu imakhudzira.Momwemo, kukwera kwa mndandanda wamankhwala amtunduwu, kukwera kwa msanga wamagazi, ndipo mosiyanasiyana.

Momwe mungachepetse mndandanda wa glycemic? M'malo azakudya, pali njira zina zoyendetsera chakudya zomwe zimakupatsani mwayi wochepetsa mndandanda wazakudya za glycemic.

Pafupifupi chakudya chanu chonse chomwe mumakonda - mbatata, mkate, pasitala, zipatso zochulukirapo, maswiti, ndi zina zambiri zokhala ndi index ya glycemic.

Ingoganizirani tirigu wokhuthala. Mulinso zigawo ziwiri: amylose ndi aminopectin . Amylose ndi chingwe chachitali chomangidwa ndi mikanda ya glucose. Aminopectin ndi ofanana ndi amylose, koma ali ndi nthambi zowonjezera.

Chifukwa cha amylose ndi aminopectin, omwe ali m'matcheni, glucose amachotsedwa pang'onopang'ono kuchokera kuzinthu. Momwe mungachepetse mndandanda wamtundu wa glycemic - yesetsani kukhala ndi deta yayikuluyo!

Mwachitsanzo, aminopectin amawonongeka pokonza chinthucho m'madzi otentha ndikupanga mikanda ya glucose. Chifukwa chake, munthu ayenera kuyesetsa kusunga amylose mu umphumphu: kwambiri amylose mu mankhwala okhuthala, amachepetsa index yake ya glycemic.

Momwe mungachepetse mndandanda wa mbatata? Ndikulimbikitsidwa kuti musadule mbatata (mwanjira iyi mukuthyola kale maunyolo), ndikuphika mayunifolomu awo kapena kuphika mu uvuni. Mlozo wa glycemic wa mbatata mu kutentha kumeneku umachepetsedwa ndi magawo a 10-15.

Momwe mungachepetse mndandanda wa glycemic wa phala? Porridge siyenera kuphikidwa osati chimanga, koma kuchokera ku tirigu wathunthu, mwachitsanzo, ma oat flakes kuti abwezere mafuta a oat.

Momwe mungachepetse mendulo ya glycemic ya pasitala? Choyamba, pasitala pazosankha zanu ziyenera kupangidwa kuchokera ku tirigu wa durum, ndipo chachiwiri, muyenera kuwaphika kwa mphindi pafupifupi 8 kuti asunge density (Al dente). Chifukwa chake, ulusi umasungidwa mu pasitala, womwe umalepheretsa kuwonongeka kwa maunyolo amylose ndi aminopectin. Izi zimakuthandizani kuti muchepetse kupita kwa glucose kulowa m'magazi.

Kutumizira kwa pasitala - 100-150 magalamu.

Momwe mungachepetse mndandanda wa glycemic wa dumplings? Apa muyenera kuchita motere: kuphika dumplings, kenako ozizira. Musanadye, ingopangiraninso. Ndizosadabwitsa, koma njirayi imatsitsanso index ya glycemic ya mbale iyi.

Momwe mungachepetse mndandanda wa mkate wa glycemic? Choyambirira chomwe muyenera kudziwa ndikudya mkate wopanda bwino. Koma ngati mukufuna kudya kagawo kakang'ono ka mikate yoyera, ikani mufiriji kwa mphindi 15-20, kenako idyani mwachizolowezi!

Mndandanda wa glycemic wa zipatso zochulukanso ndiwokwera, kotero pali lamulo limodzi lokha: zipatso zimayenera kukhala zokhwima.

Momwe mungachepetse mndandanda wamasamba a glycemic? Idyani makeke otsekemera osati ndi tiyi, koma ndi ena mkaka wowawasa, monga kefir. Osangomwa yogurt yokoma! Mapuloteni ndi mafuta okhala mu kefir amachepetsa njira ya glucose omwe amalowa m'magazi.

Njira yapadera yochepetsera mndandanda wazakudya za glycemic ndikugwiritsa ntchito CHIKWANGWANI mu zakudya zamasamba!

Mwa njira, chinangwa ndimtundu wabwino kwambiri wa fiber. Nthambi zimathandizira kuchepa. ?

Gennady Malakhov wodziwika kuchokera ku Channel One adalemba m'buku lake: ngati mukufuna kudya chidutswa cha mkate ndipo osanenepetsa, muyenera kudya gawo la saladi wobiriwira musanadye mchere!

Mbatata, pasitala wophatikizidwa ndi mchere wa saladi amateteza chigobacho ndikuletsa maunyolo kuti aswe! Ndipo motero zimachepetsa mndandanda wazomwe wagulitsira.

Ngati muli ndi matenda ashuga, mukamalemba zakudya zanu, ndikofunikira kulabadira index ya chakudya cha glycemic. Chizindikiro chocheperako, sichichedwa kupeza mapaundi owonjezera. mtengo wamatumbo a glycemic ndi wotsika motani

Mlozera wa glycemic ndi chisonyezo chomwe chimatsimikizira kuchuluka kwa kuphwanya kwazomwe zimakhala mu glucose. Ndi iye amene ali gwero lalikulu lamphamvu.Chizindikirochi chikuwonetsa momwe kuchuluka kwa shuga kumachulukira komanso zakudya zamafuta zomwe zimatengedwa ndi thupi zimatengedwa.

Mndandanda wotsika wa glycemic umatsimikizira kuti kuchuluka kwa shuga m'magazi kumakwera pang'onopang'ono komanso koyenera. Zogulitsa zomwe zimakhala ndi index yayikulu zimapangitsa kuti ma shuga azitha kwambiri, zomwe zimapangitsa kuti mafuta azithamanga mosavuta komanso asinthe kukhala glucose, yemwe thupi limafunikira mphamvu. Gawo la glucose limasinthidwa kukhala mafuta amthupi.

Chinsinsi cha index ya glycemic

Zakudya zambiri zomwe zimadyedwa ndi anthu, kuphatikiza ma calories, zimakhala ndi index yake ya glycemic. Pa chimbudzi, chakudya chimasandulika kukhala shuga - shuga wosavuta. GI imakhudza shuga wamagazi mukatha kudya.

Insulin, yomwe imapangidwa ndi kapamba, imasamutsira shuga wina m'maselo kuti apange mphamvu. Glucose owonjezera amasungidwa ngati minofu ya adipose kuti mugwiritse ntchito pambuyo pake. Mkulu kwambiri pamatchulidwe a glycemic, kuchuluka kwa shuga m'magazi, komanso insulini. Chifukwa chake, mulingo wa GI umakhudza mwachindunji kuchuluka kwa mapaundi owonjezera.

Kuchuluka kwa insulin sikungopangitse kuchuluka kwa glucose ngati mafuta, komanso kumalepheretsa kugwiritsa ntchito kwake mphamvu, popeza ntchito za ma enzymes zomwe zimaphwanya mafuta zimaponderezedwa.

Madzi a insulin samalola kuti mafuta awotchedwe ngakhale atachita zolimbitsa thupi kwambiri. Ntchito ya insulin ndikuwongolera kuchuluka kwa shuga m'magazi.

Ndi mulingo wambiri wa glucose, kuchuluka kwa norepinephrine, ndiko kuti, mahomoni opsinjika, amakula. Izi zikuwonetsedwa mu chikhumbo cha munthu chofuna kudya mankhwala olemera kwambiri. Mukatenga mankhwala apamwamba a GI, njala idzamveka kwambiri kuposa chinthu chotsika cha GI.

Pafupifupi anthu onse ali ndi kuchuluka kwa insulin, komwe nthawi zambiri kumabweretsa kunenepa kwambiri.

Glycemic Index

Mndandanda wazamtundu wamthupi ndi mtengo wowonetsa kufanana kwa kulemera kwa thupi kutalika kwamunthu. Chifukwa chake, ndizotheka kumvetsetsa ngati kulemera ndikwabwinobwino kapena ngati chakudya chikufunika.

• m - kulemera kwa thupi m'mililogalamu,
• h2 - kukula kwamamita.

Bungwe Loona za Umoyo Padziko Lonse latengera mfundo zina za mndandanda wa glycemic. Magawo Oikidwa:

1. otsika: mpaka 55,
2. pakati: 56 mpaka 69,
3. okwera: kuyambira 70 mpaka 100.

Mitundu ya 60 mpaka 180 patsiku imawoneka yabwinobwino. Kutengera BMI, chizolowezi cha GI tsiku lililonse chimatsimikizika, kusintha komwe sikofunikira:

• mpaka ma kilogalamu 80: 30 - 40,
• kuchokera pa ma kilogalamu 80 mpaka 120: 20 - 30,
• kuyambira ma kilogalamu 120 mpaka 180: 18–20.

Zipatso ndi zipatso

Maganizo olakwika wamba

Nthawi zambiri anthu omwe akufuna kuchepetsa thupi amamasukira zakudya zosiyanasiyana. Zakudya za mono-zipatso zokhala ndi chinthu chimodzi chodziwika bwino, chomwe chimayenera kudya nthawi yonseyo, ndipo nthawi zambiri, mopanda malire, zimakhala ndi kutchuka kwambiri.

Zakudya zitha kukhala:

M'pofunikanso kukambirana za momwe mungachepetsere index ya glycemic ya pasitala. Ndi macaroni okha ochokera ku durum tirigu amene ayenera kupezeka pamenyu; amawiritsa kwa mphindi pafupifupi zisanu ndi zitatu kuti akhalebe wopanda nkhawa.

Ndi kuphika kofatsa kumeneku komwe fiber imatha kusungidwa kuti isawononge aminopectin ndi amylose. Zikatero, zimapangitsa kuti pang'onopang'ono shuga ayambe kulowa m'magazi. Kutumizira kamodzi kwa izi sikuyenera kupitirira 150 g.

Glycemic index ya dumplings imatsika chifukwa chophika komanso kuzizira. Asanadye, ma dumplings amatha kuwotha. Izi zitha kuwoneka zodabwitsa, koma iyi ndi njira yokhayo yotsitsira index ya glycemic ya dumplings.

Mutha kutsitsa index ya glycemic powonjezera pazinthu:

Kuchepetsa GI kumapangitsa kuti kuphatikiza michere ndi mapuloteni. Zakudya zomanga thupi zimalola kuti mapuloteni azilowetsedwa bwino, ndipo mapuloteni amachepetsa kuyamwa kwa shuga m'magazi.

Popanga dongosolo labwino lazakudya kwa wothamanga, ndikofunikira kuganizira zambiri. Koma vuto limodzi lalikulu m'zakudya lidali kumverera kwathunthu. Ngakhale mutayesetsa bwanji kuchepetsa zopatsa mphamvu zanu, kugwiritsa ntchito ma yoghurts ndi masamba, posachedwa, njala imagwira aliyense. Ndipo chifukwa cha izi ndi kuchuluka kwa chimbudzi cha zinthu, zomwe mosazungulira zimatengera gawo lotere longa index ya glycemic.

Zinthu zamkaka

• wotsika - mpaka 55,
• pafupifupi - 56-69
• mkulu - 70-100.

Magawo angapo a 60-180 patsiku amaonedwa kuti ndi abwinobwino. Kutengera ndi index ya misa yam'mimba, chizolowezi cha tsiku lililonse kwa munthu aliyense chimatsimikiza.

Ichi ndi chiyani

Kodi mndandanda wamtundu wa glycemic ndi chiyani? Pali tanthauzo lalikulu ziwiri. Chimodzi ndichofunikira kwa anthu omwe amadziwa kuchuluka kwa shuga m'magazi (odwala matenda ashuga), chachiwiri ndi choyenera kwa othamanga. Samatsutsana, amangogwiritsa ntchito magawo osiyanasiyana a lingaliro limodzi.

Tanthauzo la boma la glycemic index ndi kuchuluka kwa kusweka kwa zinthu za shuga m'magazi pokhudzana ndi kulemera kwathunthu kwazinthuzo. Kodi izi zikutanthauza chiyani? Ndi kuwonongeka kwa malonda amtunduwu, kuchuluka kwa shuga m'magazi kungasinthe pang'ono, ndiye kuti kuwonjezeka. Kuchulukitsa kwa shuga kumatengera index yomwe. Ochita masewera amafunikira gawo lina la cholembera cha glycemic - kuchuluka kwa zida zogwirira ntchito m'thupi.

Tebulo lathunthu la BMI

Mkulu index (BMI) ndi mtengo womwe umawonetsa ngati kulemera kwa munthu kuli koyenera kutalika kwake, kaya kulemera kwake ndikwazonse kapena ngati chakudya chikufunika kuti muchepetse thupi. BMI imawerengeredwa payokha ndi formula: I = m / h 2.

Mndandanda wamatenda a shuga ndi matenda a shuga

Tisanayang'ane index ya glycemic mu zakudya mwatsatanetsatane, tiyeni tiwunikire m'mbiri ya nkhaniyi. Kwenikweni, chinali chifukwa cha matenda ashuga kuti mlozera uwu komanso zakudya zomwe zili ndi index yayikulu ya glycemic zidadziwika. Mpaka kumapeto kwa zaka za zana la 19, zimakhulupirira kuti chilichonse chophatikiza ndi mafuta omwe amachititsa kuti shuga azikhala ndi shuga. Anayesa kuwerengera odwala matenda ashuga, koma anapeza kuti mafuta, akasinthidwa kukhala chakudya, amayambitsa kudumpha kwakukulu mu shuga. Madokotala amapanga zakudya zovuta zophatikiza ndimafuta zomwe zimathandiza kuwongolera shuga. Komabe, mapulani awa azakudya sanathe kwenikweni ndipo adapereka zotsatira zake. Nthawi zina amasemphana ndi zomwe amafuna.

Kenako madotolo adaganiza zofufuza momwe mitundu yosiyanasiyana ya chakudya yam'magazi imakhudzira shuga wa magazi. Ndipo zidapezeka kuti ngakhale mafuta osavuta kwambiri amathandizira kukwera kwa shuga m'njira zosiyanasiyana. Zonse zinali za "zopatsa mphamvu zamafuta" komanso kuchuluka kwa zinthu zomwe zingachitike.

Momwe thupi limagwetsera mwachangu mankhwala, kulumikizidwa kwakukulu kwa shuga kumawonedwa. Kutengera izi, zaka zopitilira 15, asayansi adalemba mndandanda wazinthu zomwe zapatsidwa mtengo wosiyana ndi momwe zilili. Ndipo popeza ziwerengerozo zinali za munthu aliyense, tanthauzo lenileni lidakhala lachibale. Glucose (GI-100) adasankhidwa ngati kalozera. Ndipo pokhudzana ndi izi, adaganizira kuchuluka kwa malonda ndi kuchuluka kwa shuga m'magazi. Masiku ano, ndi kupita patsogolo kumeneku, ambiri amtundu wa 1 ndi mtundu wa 2 odwala matenda ashuga amatha kukulitsa njira zawo zamankhwala pogwiritsa ntchito zakudya zochepa za glycemic index.

Chidziwitso: Glycemic index ili ndi mawonekedwe ocheperako osati chifukwa choti nthawi ya chimbudzi cha anthu onse ndiosiyana, komanso chifukwa kusiyana kwa kulumpha mu shuga / insulini mwa munthu wathanzi komanso wodwala matenda ashuga ndikosiyana kwambiri. Koma nthawi yomweyo, kuchuluka kwa shuga kumakhalabe chimodzimodzi.

Kodi mndandanda wamtundu wa glycemic umakhudza bwanji kagayidwe

Tsopano tiyeni tiwone momwe zakudya zokhala ndi index yayikulu ya glycemic zimakhudzira.

1. Zogulitsa zilizonse (mosasamala za kuchuluka kwa GI) zimalowa mgawo. Pambuyo pake, mothandizidwa ndi michere yam'mimba, chakudya chilichonse chimawonongeka mu shuga.
2. Glucose amalowetsedwa m'magazi, potero amawonjezera shuga m'magazi . Mwazi wamagazi umatsogolera ku kukulira magazi ndikupangitsa ntchito ya mpweya kutulutsa m'mitsempha ndi m'mitsempha. Popewa izi, kapamba amayamba kubisala insulin.
3. Insulin ndi mahasi onyamula katundu. Ntchito yake yayikulu ndikutsegula maselo mthupi. "Ikamaliza" maselo, magazi okoma amakhutitsa maselo omwe amakhala otsekeka. Mwachitsanzo, ulusi wa minofu, glycogen ndi malo okumbira mafuta. Shuga, chifukwa cha kapangidwe kake, amakhalamo mu cell ndipo amathandizidwa ndi kutulutsa mphamvu. Kupitilira apo, malingana ndi malowo, mphamvuyo imapangidwira kuti ipange chinthu chofunikira mthupi.

Chifukwa chake, kukwera kwambiri kwa mndandanda wazinthu zomwe zimapangidwazo, "kukoma" kwambiri kwamwazi kumakhala kwakanthawi. Izi zimakhudzanso kuchuluka kwa insulin. Pali zochitika zitatu izi:

• Thupi limapirira shuga ochulukirapo, insulin imatulutsa mphamvu kudzera m'maselo. Kupitilira apo, chifukwa cha kudumpha kwadzidzidzi, kuchuluka kwa insulin kumapangitsa kuti chisangalalo chikwaniritse. Zotsatira zake, munthuyo amakhalanso ndi njala.
• Thupi limapilira kuchuluka kwa shuga, koma mulingo wa insulini kale sunakwaneko. Zotsatira zake, munthu amakhala ndi thanzi losayenera, "shuga hangover", kuchepa mphamvu kwa metabolism, ndi kuchepa kwa ukapolo - kugona kwambiri.
• Zambiri za insulin sizokwanira kukonzanso shuga. Zotsatira zake - thanzi labwino kwambiri - matenda ashuga ndizotheka.

Pazinthu zomwe zimakhala ndi index ya glycemic yotsika, zonse ndizosavuta. Shuga amalowa m'magazi osati mozungulira, koma mosiyanasiyana komanso waukulu. Pachifukwa ichi, kapamba amagwira ntchito mwachizolowezi, kumasula insulini mpaka itasungunuka kwathunthu.

Zotsatira zake - kuchuluka kwa mphamvu (maselo amakhala otseguka nthawi zonse), kumverera kotalika, khunyu, katundu wochepa wa glycemic pa kapamba. Komanso kutsogolera kwa njira za anabolic kuposa zomwe zimachitika pakatikati - thupi limakhala lowala kwambiri, ndichifukwa chake silikuwona kuwononga maselo (ulalo wa catabolism).

Mndandanda wazinthu za glycemic (tebulo)

Kuti mupange dongosolo lokwanira lazakudya lomwe lingakupatseni mwayi wopeza minofu yambiri osamva njala komanso nthawi yomweyo osasambira ndi mafuta ochulukirapo, ndibwino kugwiritsa ntchito tebulo la glycemic index yazinthu:

Zakudya zokhala ndi index yotsika ya glycemic zitha kukonzedwa kuchokera ku zosakaniza zomwe index ya glycemic ndi yotsika. Kuphatikiza apo, mafuta othandizira othandizira mafuta ndi mafuta ochulukitsa amawonjezera kuthamanga kwa shuga m'magazi, omwe mosalephera amathandizira index.

Kodi ndizotheka kudziwa index ya glycemic popanda matebulo?

Tsoka ilo, tebulo lokhala ndi zogulitsa komanso mkate wawo silikhala pafupi. Funso limatsalira - kodi ndizotheka kudziimira pawokha mtundu wa glycemic index wa mbale inayake. Tsoka ilo, izi sizingatheke. Panthawi ina, kupanga tebulo lalingaliro la glycemic la zinthu zosiyanasiyana, asayansi ndi akatswiri opanga mankhwala adagwira ntchito kwazaka pafupifupi 15. Dongosolo la classical limatanthawuza kuyezetsa magazi maulendo awiri mutatha kumwa mankhwala ena ake. Koma izi sizitanthauza kuti nthawi zonse muyenera kukhala ndi tebulo la glycemic index yazakudya zanu. Kuwerengera koyerekeza kungachitike.

Choyamba, ndikofunikira kudziwa kupezeka kwa shuga mu malonda. Ngati mankhwalawa ali ndi shuga oposa 30%, ndiye kuti glycemic index ikhoza kukhala 30 ngati, kuwonjezera pa shuga, pali mafuta ena, ndibwino kutanthauzira GI ngati shuga wowona. Ngati m'malo mwa shuga mumagwiritsidwa ntchito zinthu, ndiye kuti fructose (analogue yokhayo ya glucose) kapena mafuta osavuta kwambiri amatengedwa ngati maziko.

Kuphatikiza apo, mutha kudziwa kuchuluka kwa GI pazinthu izi:

• Kuphatikizika kwa mafuta omwe amapanga zomwe amapanga. Zakudya zamafuta ochulukirapo, GI yocheperako. Kudzidalira sikuti nthawi zonse kumakhala kolondola, koma kumakupatsani mwayi kuti muzindikire zakudya zomwe zili ndi GI yayikulu, komanso kupewa kugwiritsa ntchito.
• Kukhalapo kwa mkaka kumapangidwe. "Mkaka wa shuga" umapezeka mkaka, womwe umawonjezera GI pachinthu chilichonse mwa 15-20%.

GI yoyanjana imatha kutsimikizika poyesera. Kuti tichite izi, ndikokwanira kudziwa kuti kukhala ndi njala yayitali bwanji mutatha chakudya chatha. Pambuyo pake njala itayamba, insulin yocheperako komanso yowonjezereka imamasulidwa, zomwe zikutanthauza kuti gawo la GI la mbale yonseyo ndi yotsika. Chifukwa, mwachitsanzo, ngati mukumva njala yayikulu mkati mwa mphindi 30 mpaka 40 mutatha kudya, ndiye kuti wachibale wa GI pazakudya zomwe zimaphatikizidwa ndi zakudyazo ndizokwera kwambiri.

Chidziwitso: Izi ndi za kudya kuchuluka komweko kwama calories kuti mubise kusowa kwathunthu. Monga mukudziwa, thupi laumunthu limakhala lomasuka ngati calorie kudya womwe uli pamtunda wa 600-800 kcal.

Ndikofunika kumvetsetsa kuti njira iyi yodziwira index ya glycemic mu malonda ndiyofunika kwa othamanga omwe sakhala pa chowumitsa. Anthu omwe akudwala matenda a shuga kapena omwe ali ndi chowuma chamafuta ambiri, ndibwino kugwiritsa ntchito magome, kuti asayike thupi lanu pangozi.

Nanga, kodi zakudya zamagulu am'magazi zimatenga gawo liti kwa osewera? Iyi ndi njira yodya zambiri, koma nthawi zonse pamakhala chiopsezo chakukuta ziphuphu.

Kuledzera kwa zakudya ndi index yayikulu ya glycemic kumakhala koyenera kwa ma ectomorphs nthawi yachisanu yolemera. Nthawi zina, ma spikes a shuga amatha kusokoneza thanzi lawo komanso thanzi komanso kusinthasintha kwa thanzi.

Zogulitsa zomwe zili ndi index yotsika ya glycemic, kugaya kwawo kumanyamula katundu wambiri wa glycemic, m'malo mopatsa thanzi thupi ndi zinthu zofunikira.

Glycemic index ndi chakudya chamagulu

Zakudya zomanga thupi zokhala ndi mbali ziwiri za ndalamayo: zopatsa mphamvu zochokera kwa ena ndizathanzi kuposa zopatsa mphamvu kuchokera kwa ena, i.e. zimakhudza thupi la munthu m'njira zosiyanasiyana. Ngati tilingalira magulu awo, ndiye motere:

• mwachangu (mono / di-saccharides) - shuga, uchi, mowa, ndi zina zambiri,
• wosakwiya (oligo / poly-Saccharides) - ali ndi mawonekedwe ovuta ndipo amapezeka mu chimanga, nyemba ndi zina,
• CHIKWANGWANI chosagayikira, chakudya chamafuta - chopezeka mu zipatso, masamba, chinangwa.

Kuti zamanyazi zam'thupi zonsezi zitha kulowa mu thupi lathu, ziyenera kulumikizidwa ndikugaya, kutulutsa mahomoni - insulin. "Amachotsa" chakudya m'maselo onse amthupi.

Anthu odwala matenda ashuga ayenera kusunga kuchuluka kwa insulini yawo pamlingo wina, apo ayi ayenera kukhala olimba kwambiri. Mulingo wamba wa shuga wa munthu wamba 3,3–5,5 mmol / lita imodzi yamagazi, kwa wodwala matenda ashuga - 6,1 mmol / l.

Mukakhala ndi "chakudya" chochuluka m'zakudya zanu, timadzi tambiri timene timapangira thupi. Ngati izi sizichitika (kuchepa kwa insulin), ndiye kuti munthuyu ndi wodwala kwambiri, i.e. amakhala ndi shuga wambiri wowonjezera magazi. Komabe, kuchuluka kwa insulini kokha kumatanthauza kufunikira kwamafuta ochulukirapo m'thupi. Izi ndichifukwa choti kayendedwe kazakudya (pakakhala mphamvu zochulukirapo) kumachitika mthupi lonse ndipo ngakhale komwe kotsiriziraku sikakufunikanso.

Zakudya zomanga thupi zilizonse zomwe zimalowa m'thupi zitha kugwiritsidwa ntchito ngati mphamvu zowonjezera pokhapokha mphamvu yawo itatha kupangika ku gawo losavuta - glucose. Zinapezeka kuti ndi iye yemwe amayambitsa njira zonse zamphamvu. Kuzungulira kwa glucose kumatengera 2zifukwa:

• kuchuluka kwa chakudya chamafuta,
• insulin, yomwe imapangidwa ndi thupi poyankha.

Kusintha kwa shuga m'magazi kumachitika spasmodically, i.e. mutatha kudya, mulingo wake umachulukira, kenako kumakhala kutsika, kenako kubwerera pang'onopang'ono mumlingo woyambirira. Akatswiri azakudya ambiri amakhulupirira kuti mafuta osavuta owerengeka, chifukwa cha kapangidwe kake kosavuta, amakamizidwa thupi mwachangu, motero amatchedwa kuthamanga (kwapang'onopang'ono kumatchedwa zovuta). Komabe, sizili choncho.

Kuvuta kwa kapangidwe ka chakudya sikumakhudza kuchuluka kwake kwa kusintha kwa glucose. Ine.e. mwakuwongolera kusankha kwa mtundu wina kapena wamafuta (wofulumira kapena wodekha), sitingakhudze kuchuluka kwake. Zidachitika kuti thupi ndi "violet", timadya mkate kapena uchi, msuzi wa peak muzochitika zonsezi umadutsa 30 mphindi i.e. palibe amene ali ndi patsogolo, aliyense ndi wofanana. Izi ndizofunikira kumvetsetsa.

Tsopano, popeza tadziwa zambiri, ndi nthawi yoti muthane ndi glycemic index (GI), tiyeni.

Glycemic Index: Zambiri

GI ndichulukitsa (mwa kuchuluka kwa magawo) a mphamvu yamafuta owonjezera mafuta. Kuphweka kwa kapangidwe kazakudya zam'madzi, kuphatikiza GI yake, ndikofunikira kwambiri kumakweza shuga.

Pali tanthauzo loti GI ndi nambala yomwe ikuwonetsa kuti ma carbohydrate othamanga (mofulumira) amaphulika bwanji mthupi kupita ndi dzuwa, zomwe zimagwiritsidwa ntchito popanga mphamvu. Kodi lingaliro ndi chiyani kuti mupitirize? Kafukufuku waposachedwa akusonyeza kuti choyenera kwambiri ndicho choyamba.

Pachifukwa ichi, tikulimbikitsidwa kudya zakudya zamagulu omwe amakhala "oseketsa nthawi yayitali", omwe amakweza msanga pang'onopang'ono, osakhala ndi nsonga zokhala ngati mafunde (onani chithunzi).

Chifukwa chake, ndibwerezanso kunena lingaliro lofunika. Mosasamala mtundu wa carbohydrate (yosavuta kapena yovuta), liwiro lakukweza kuchuluka kwa shuga mthupi lidzakhala lofanana, koma kuchuluka kwake (manambala ofanana) kudzakhala kosiyana. Chifukwa chake, malonda osiyanasiyana ali ndi kuthekera kosiyanasiyana kwa hyperglycemia, chifukwa chake GI yosiyanasiyana. Pali matebulo apadera omwe amalemba mndandanda wazinthu zambiri. Mutha kuzolowera zomwe zili kumapeto kwa nkhani kumapeto kwake.

Mndandanda wa glycemic mu machitidwe ndi mtundu wamagulu azakudya zamagulu a chakudya. GI imayeza pamiyeso yake kuchokera 1 (mtengo wotsika kwambiri) 100 (wapamwamba kwambiri).

Mtengo wotsika umawonetsa kuti mankhwalawo sikuti amayambitsa kusinthasintha kwa shuga m'magazi ndi insulin. Mtengo wapakati umapangitsa kukwera moyenera m'magulu a shuga. Zakudya zochepa komanso zochepa za GI ndizomwe zimakonda kwambiri piramidi ya chakudya.

Mndandanda wamtundu wa mikate yoyera ndi 70. Amatero atamwa 50 gr of product, shuga wamagazi adzakhala 70% kuchokera ku mtengo womwe umapezeka mutatha kumwa 50 magalamu a shuga.

Mtengo wokwera (mwachitsanzo, zakudya: mpunga woyera, mbatata, mkate, maswiti) zimapangitsa kulumpha lakuthwa mu shuga, thupi limakulitsa kupanga insulin. Zotsatira zake, thupi limapatsidwa chizindikiro kuti lizisonkhanitsa mafuta m'thupi.

Tiyeni tiwonetsetse momwe zogulitsa zamtengo wotsika komanso wapakatikati zimayendera "chifukwa" komanso chifukwa chake ndizofunikira kwambiri muzakudya.

Likukhalira kuti thupi lanu, kutengera mtundu wa "chakudya" (chabwino kapena cholakwika) chomwe mumadya masana, chimadziwonetsa ngati mungagwiritse ntchito chakudya ngati chopatsa mphamvu kapena kuchisunga ngati mafuta.

Glycemic Index: Zabodza

Chifukwa chake, tazindikira chiphunzitso choyambirira, tsopano ndi nthawi yoti tichitepo kanthu, chifukwa ndi zomwe zimapangitsa munthu kupeza zotsatira zomwe akufuna. Ndipo ndikufuna kuyamba ndi izi.

Chifukwa cha kusagwirizana kwazidziwitso kuzungulira GI, zabodza zambiri zakhala zikuchitika. Tiyeni tiwone zazikulu.

Nthano yoyamba. Zakudya za GI zapamwamba sizabwino

Akamalankhula za GI, amaiwala zoti palinso kuchuluka kwa glycemic (GN) - kuchuluka kwa chakudya chamagulu (gawo voliyumu). Sianthu onse omwe amagwirizanitsa izi pamodzi ndipo amayandikira kupangidwako kwa chakudya chimodzi.

Ine.e. Dziwani kuti mkulu wamkulu ndi woyipa ndipo ponyani katundu mudengu lawo. Mwachitsanzo, chivwende chimakhala ndi GI =72, yomwe ndi yoyipa kuyambira pakuwona kwamafuta, koma GN = 4g. ngodya / 100 gr. mavwende, omwe ali otsika kwambiri. Kupenda kwa zisonyezo ziwirizi kumawonetsera "bwino" komanso kufunika kwa chinthu ichi m'zakudya za anthu.

Nthano 2. GI - mtengo wokhazikika

Nifiga monga choncho, inde, pali matebulo omwe amawonetsa kuchuluka kwa digito komwe amawerengera malonda, koma amatha kusintha. Ndipo zimatengera njira yophikira, kapena makamaka - njira yokonzera zinthu. Panthawi yamafuta (kuyanika, kuphika, kuwaza) GI yazinthu zina, mwachitsanzo, kaloti / beets, zimawonjezeka kwambiri. GI yaiwisi kaloti =35yophika =85, mbatata yosenda (kuchokera phukusi) GI =83mbatata yophika =70. Zotsirizazo zimachitika chifukwa cha kuwonongeka kwa fiber kuchokera pakatentha ndi kupasuka kwake kukhala shuga wophweka.

Kutsiliza: Zakudya zina, ngati mukufuna kuchepetsa thupi, ndibwino kudya zosaphika.

Nthano 3. CHIKWANGWANI sichimakhudza index ya glycemic

Nthano ina, ndipo imakhudza kwambiri. Zakudya za michere ndi mitundu yambiri ya zinthu zomwe sizipakidwa ndipo zimapatsa mphamvu komanso zothandiza. CHIKWANGWANI chochepa kwambiri mu chakudya, ndiye kwambiri GI. Makamaka, ma buns / cheesecake ali ndi GI =95, ndi mkate kuchokera ku ufa woyipa ГИ =50. Ngati ufa uli wonse / wopanda mafuta (kapangidwe koyamba ka tirigu kamasungidwa), ndiye kuti zotere zimatha kukhala ndi GI pafupifupi 35-40.

Mukukonza zinthu (kuyeretsa, kuwotcha, ndi zina), zambiri zamafuta sizikusungidwa. Zikhala kuti yaying'ono pokonza zinthuyo, imachepetsa mayeso ake a glycemic, ndipo pocheperapo imadzutsa shuga m'magazi.

Kutsiliza: Yang'anani zambiri zamalonda (yokazinga, peeled, ndi zina) ndikuyesera kusankha zakudya zosakonzedwa.

Nthano 4. Kuphatikiza chakudya ndi mapuloteni komanso / kapena mafuta amachepetsa GI yawo

Zowona, koma mwa gawo limodzi. Zotsatira za kuphatikiza kwa kuphatikiza kwa michere (synergy athari), kuyankha kwa insulin kungakulitse. Makamaka, kuphatikiza kwa kanyumba tchizi-glucose (uchi / jamu, etc.) kumawonjezera insulin m'njira yoti sangathe kuchita payokha.

Pomaliza: Mafuta ndi mapuloteni ali ndi GI = 0, koma zina mwa zomwe amaphatikiza ndi zakudya zamafuta kwambiri zimangokhala "mabomba onenepa kwambiri". Chifukwa chake, ndikofunikira kudziwa bwino zomwe ndizogulitsa zomwe zingaphatikizidwe ndi zina ndizomwe zingagwiritse ntchito pokhapokha.

Chifukwa chake, nthano zachabe, kupitirira.

Glycemic index: Momwe mungagwiritsire ntchito kuchepa thupi

Kwa anthu omwe amachita nawo masewera olimbitsa thupi komanso kupita nawo kumalo ochitira masewera olimbitsa thupi kapena olimbitsa thupi, ndikofunikira kuphunzira momwe angagwiritsire ntchito index ya glycemic kuti iwathandize. Tsopano taphunzira momwe tingachitire.

Kuwonongeka kwa michere (mapuloteni, mafuta, chakudya chamthupi) ndi thupi pakukoka kwa tiziwalo ta m'magazi kapena magulu olimbitsa thupi kumadalira kuchuluka kwa kuchuluka ndi nthawi ya maphunziro. Thupi “likangosweka” ndi kuchuluka kwa maphunzirowo kukachuluka, nthawi yomweyo kugwiritsa ntchito mafuta ochulukirapo kumawonjezeka kwambiri. Komabe, kuwonjezeka kwa kutalika kwa katundu kumabweretsa kuchepa kwa ntchito yomaliza. Minofu, pakugwira ntchito yawo yakuthupi, amatha kugwiritsa ntchito gwero lililonse la zakudya. Ndipo izi, choyambirira, zimatsimikiziridwa ndi mulingo woyambira (woyamba) wamafuta awa. Ngati mafuta ochulukirapo alipo m'thupi, mafuta ochulukirapo amagwiritsidwa ntchito, ngati pali zochuluka zamafuta, ndiye zimapukusidwa kuti zipange mphamvu.

Ndikofunika kuti wothamanga azitha kupanga zakudya zoyenera asanamwe kapena ataphunzitsidwa, chifukwa kuchuluka kwake kumadalira. Chifukwa chake, tsatirani malangizowa:

• kumwa chakudya chochepa / chapakatikati cha GI musanayambe masewera olimbitsa thupi
• Ngati mukuphunzira mutha kuona kuti mphamvu zikuyamba kukusiyirani mphamvu ndi mphamvu, kenako gwiritsani ntchito zakudya muchipindacho (madzi ndi uchi kapena chakumwa chamasewera).
• musavutike ndi kugwiritsa ntchito mafuta omwewo omwe ali ndi otsika / sing'anga GI (barele, Buckwheat, ndi zina), onani momwe thupi limachitikira ndi chakudya chokhala ndi mndandanda wokwera.
• chakudya chopatsa mphamvu chokhala ndi GI yayitali chingakuthandizeni mukangophunzirira kutseka zenera lanu lama carbohydrate ndikuyambiranso mphamvu zanu,
• nthawi 45-60 Pakatha mphindi zochepa mukalondola, muzitsatira chakudya cholimba chokhala ndi chakudya chochepa / cha pakati pa GI
• pambuyo pophunzitsidwa, sizowonjezera kuchuluka kwa chakudya chamagulu omwe amamwa zomwe zili zofunikira, koma kuchuluka kwake - 1 g / 0,5 kg ya kulemera kwa thupi limodzi ndi mapuloteni.

Mu chithunzithunzi, maupangiri akuwoneka ngati awa.

Ndizo zonse zogwirizana ndi kulumikizana kwa mankhwala olimbitsa thupi a glycemic.

Pomaliza, ndikufuna kukupatsaninso malingaliro amomwe mungapangire bwino ubale wanu ndi chakudya kuti zotsalazo zisayike m'chiuno ndi m'chiuno mwanu, koma mungokwaniritsa ntchito zamagetsi zomwe zapatsidwa.

Chifukwa chake, pofotokoza mwachidule izi, kumbukirani chinthu chachikulu, ngati mukufuna "kuthamangitsa" index ya glycemic, ndiye:

• amakonda zamasamba ndi zipatso zokhazokha,
• CHIKWANGWANI mu zakudya zimachepetsa GI yathunthu, komanso zimathandizira kuti chakudya chizikhala m'mimba, i.e. kukonda kwakutali,
• wowuma wokazidwa panthawi yothira kutentha, kotero kugaya kwambiri thupi kumayambitsa kuwonjezeka kwa GI,
• Mapuloteni ophatikizidwa ndi chakudya amachepetsa GI yonse,
• kuchuluka kwa kupera kwa zinthuzo kumakhudza GI, makulidwe achilengedwe, makulidwe apamwamba (buwheat kernel = 50 ndi kagawo = 65),
• Chakudya chimatenga nthawi yayitali bwanji, chimachepetsa mafuta ochulukirapo,
• mukamakonza piramidi yanu yazakudya, samalani ndi magawo ambiri a "luso" la zinthu (GN, chakudya chopatsa thanzi, zopatsa mphamvu, ndi zina zambiri), osati kungoyambira glycemic,
• kuwonjezera asidi pakudya kumachepetsa mayamwidwe ake - chifukwa chake GI ya zipatso zosapsa ndiyotsika kuposa anzawo omwe amapsa,
• GI imayendetsedwa ndi kuchuluka kwa chimbudzi cha zinthu zomwe zili m'mimba, mwachitsanzo, nyama 4-5 maola ndi shuga amatuluka pang'onopang'ono
• chinthu chopatsa mphamvu kwambiri (koma chokhala ndi GI yotsika) chimatha kuthandizira kuchepetsa thupi, ndipo chinthu chamafuta ochepa, m'malo mwake, chitha kuwonjezera chiuno.

Kuti musavutike kupeza zakudya zanu zoyenera, tiyeni tiwone zakudya zomwe muyenera kukana, zomwe, m'malo mwake, ziyenera kuyang'aniridwa kwambiri.Zogulitsa zamtundu wa Glycemic zitha kugawidwa 3 magawo (onani chithunzi).

Kumbukirani nthawi zonse kuti malo obiriwira komanso achikasu ndi omwe amawakonda kwambiri, chifukwa izi ndi zinthu zomwe ndizosiyana ...

Zachidziwikire, ndili ndi chilichonse, zimangofunika kukhala zokhazokha ndipo mutha kunena zabwino.

Pambuyo pake

Lero tapeza monga glycemic index. Ndikukhulupirira kuti tsopano muthanso kumvetsera chakudya chamafuta, omwe, adzakuthandizani kusintha mitundu yanu.

Izi ndi za sim, ndipita ku donut :).

PS. Tsatirani mu mbiriyakale, siyani chizindikiro chanu pa mbadwa momwe mungayankhire, musayiwale!

PPS Kodi ntchitoyi idathandizira? Kenako siyani kulumikizana ndi malo anu ochezera pa intaneti - kuphatikiza 100 amalozera ku karma, yotsimikizika.

Ndi ulemu ndi kuthokoza, Protasov Dmitry.

Katundu wa glycemic

Koma sikuti zonse ndizophweka ndi index ya glycemic. Kuchepetsa thupi, chizindikiro china chimaganiziridwa - glycemic mzigo (GN). Mtengo uwu umawonetsa kuti ndi zakudya ziti zomwe zimapangitsa kuti shuga azikula kwambiri. Mlozera wa GN umawerengeredwa ndi njira:

GN = (GI x chakudya) / 100

Mu fomula yomwe ili pamwambapa, zakudya zamafuta zomwe zili m'zinthu zina zimaganiziridwa m'magalamu.

Nachi chitsanzo chabwino. Mndandanda wamatsenga a glycemic ndi mayunitsi 75, semolina - 65 mayunitsi. 100 g wa mavwende ali ndi 4,4 ga chakudya, semolina - 73.3 g.

Mavwende a GN: (75 x 5.8) / 100 = 4.35

GN semolina: (65 x 73.3) / 100 = 47.64

Kutsiliza: semolina, kukhala ndi GI yotsika, kumapereka thupi kambiri kakhumi kuposa mavwende.

Ponena za GI, muyeso wa GN wapangidwa:

• wotsika - mpaka 10 magawo,
• pafupifupi - 11-18 mayunitsi
• okwera - oposa 20 mayunitsi.

Amakhulupirira kuti tsiku lililonse GN siyenera kupitilira 100 mayunitsi. Koma iyi ndi mtengo wapakati, ndipo zimachitika kukhala zochulukirapo kapena zochepa mtundu wa chamoyo.

Glycemic Index of Cereals

Pazakudya za anthu omwe amakhala ndi masewera olimbitsa thupi nthawi zonse, phala limakhala pamalo ofunikira. Kukhala ndi mafuta ochulukirapo omwe amapatsa wampikisano mphamvu yakukula kwa minofu ndi maphunziro, njere zokhala ndi GI yotsika, zomwe zimapangitsa kuti zinthu zotere zikhale zofunikira.

Sikuti njere zonse ndizodziwika (mwachitsanzo, phala la barele), koma mutha kuzigwiritsa ntchito, pozindikira zabwino zomwe amabweretsa. Porridge chakudya cham'mawa ndichofunikira kwa othamanga opanda khofi, koma ndi zipatso, mutha kuwonjezera masiku ndi mango, mavwende, ngakhale mphesa pano.

Ngakhale ngati gawo lokhalokha la chakudya, mutha kudya zakudya zopanda phokoso m'mawa. Zakudya zamafuta zimakhala ndi mafuta ochepa. Zakudya zomanga thupi ndi ma polysaccharides omwe amapereka kuwonjezeka pang'onopang'ono komanso shuga pang'onopang'ono, komwe kumapereka mphamvu kwa nthawi yayitali.

Komabe, simungatengeke ndi mitundu yonse yazowonjezera zamphongo. Ngati muwonjezera mkaka, ndiye kuti mafuta ochepa, ngati shuga - ndiye ochepa. Zogulitsa zina zikawonjezeredwa, phala lomaliza la GI limatha kusintha kwambiri, ndikupatuka kuchoka pazomwe zimayambira pagome.

Kwa anthu ambiri, kukana zakudya zokhala ndi shuga komanso zophika kumapangitsa moyo kukhala wovuta kwambiri. Anthu sangathe kuthana ndi maswiti mwanjira iliyonse. Masiku ano, kupanga zinthu za confectionery kwakwezedwa pamlingo waluso: ma confectioners amakhala ma media athupi, ndipo malonda awo amawonetsedwa. Zachidziwikire kuti kusiya mitundu ingapo yamakampani a confectionery sikophweka, komanso kusiya khofi.

Kuyerekeza malonda ndi tebulo la glycemic values, nthawi zina mumatha kugula pang'ono zotsekemera ndi khofi .. Malinga kuti malonda amaphatikizidwa molondola ndikusankhidwa ndi index yotsika ya glycemic. Gawo lokwanira la malonda limakhala ndi GI yotsika komanso kugaya bwino chakudya. Ngati muphatikiza zakudya zomwe mumakonda ndi zina zomwe zimatsitsa index, ndiye kuti mutha kugwiritsa ntchito maswiti mosamala.

Mulimonsemo, madokotala amalimbikitsa kuti mutenge chakudya cham'mawa kwambiri kapena musanayambe maphunziro.

Kugwiritsa ntchito chakudya chotere pambuyo pakuchita masewera olimbitsa thupi kumabweretsa zotsatira zotsutsana: chifukwa cha kuyamwa mwachangu, insulin idzamasulidwa ndipo glucose imasandulika kukhala mafuta osunthika. Zachidziwikire, zotere kuchokera ku kafukufuku wa glycemic indices pazogulitsa sizofunikira.

Kodi ndingathe kusintha GI?

Mzera wamtundu wa glycemic wamalonda amasintha, mwachitsanzo, chifukwa cha kukonza mafakitale:

• GI ya mbatata yophika "mu yunifolomu" - 65, yophika - 95, mbatata yosenda 83, ma tchipisi mbatata - 83,
• GI ya buledi wa mpunga - 83, mpunga woyera - 70, mpunga woyera - 60,
• GI ya phala la oatmeal - 50, yemweyo, kuphika nthawi yomweyo - 66, makeke a oatmeal - 55.

Mu mbatata ndi mbewu monga chimanga, izi zimachitika chifukwa chakuti wowuma amapatsidwa chidutswa chosiyana panthawi yamatenda otentha. Chifukwa chake, pomwe bizinesiyo imakhala yowiritsa, imavulaza kwambiri.

Izi zikutanthauza kuti zinthu zomwe zaphikidwa kochepa ndizabwino. Mukamaphika mankhwalawo, ndiye kuti mowonjezerapo index wa glycemic. Chifukwa chake, phala yopangidwa kuchokera ku oatmeal imakhala yathanzi kuposa zoumba pompopompo.

Chinanso chomwe chimachepetsa GI ndi asidi, omwe amachepetsa kuchuluka kwa zakudya. Zipatso zosapsa zimakhala ndi GI yotsika komanso GN.

Kodi kuchepetsa Gi?

Pali zinsinsi zingapo zomwe zingathandize kuchepetsa index ya glycemic ya zakudya ndikuchepetsa kunenepa.

Izi zimatheka ndi njira zotsatirazi:

• Phatikizani zakudya za mapuloteni ndi chakudya. Mapuloteni amachepetsa kuyamwa kwa chakudya chamagulu, komanso kukonza kuyamwa kwa mapuloteni.
• Mafuta pang'ono amawonjezeredwa m'mbale, omwe amachepetsa kuyamwa kwa chakudya.
• Thungani chakudya bwino.
• Zakudya zokhuthala zomwe zili ndi sing'anga GI zimadyedwa ndi masamba (GI yotsika). Mwambiri, mbewu za muzu zimakhala ndi wowuma kwambiri kuposa masamba omwe amakula pamwamba pa nthaka.
• Konzani tirigu ndi kuphika buledi wonse.
• Zipatso ndi masamba osapsa ndizabwino kuposa misuzi chifukwa zimakhala ndi CHIKWANGWANI, komanso zabwinoko kuposa zowiritsa. Ngati ndi kotheka, zipatsozo siziyang'anidwa, chifukwa pali michere yambiri yopatsa thanzi peel.
• Porridge yophika molondola: njere siziphika, koma zimathiridwa ndi madzi otentha ndikukulungidwa mu zovala zotentha kwa maola angapo.
• Maswiti samadyedwa mosiyana ndi mapuloteni kapena zakudya zambiri zokhala ndi fiber. Koma musamadye confectionery molimbika.

Zizindikiro za zipatso ndi ndiwo zamasamba

Ndi zipatso ndi ndiwo zamasamba, zonse ndizosavuta. Masamba amatengedwa ngati zinthu zabwino kwambiri kwa othamanga, chifukwa amakhala ndi michere yambiri, mavitamini ndi zinthu zina zofunikira. Masamba amakhala ndi CHIKWANGWANI kwambiri, zomwe zimapangitsa kuti chimbudzi chizigwira ntchito. Kuphatikiza apo, masamba onse alibe mafuta ndi michere. Nthawi yomweyo, kudya masamba kumatha kusokoneza kudya popanda kupereka mphamvu kwa thupi, yomwe imakakamiza kugwiritsa ntchito mafuta osaneneka.

Masamba amachepetsa GI yonse yazakudya: mukamadya masamba ndi zakudya zamagetsi apamwamba, kuchuluka kwa shuga m'magazi kumayamba kuchepa ndipo kumatenga nthawi yayitali.

Zipatso ndizofunikira kwambiri za L-carnitine, zomwe zimathandizira njira zoyaka zamafuta. Ngakhale malingaliro ovomerezeka, zipatso, mango alibe mndandanda wamtundu wamtundu wa glycemic, monga zikuwonekera, titha kunena kuti ndizotsika kwambiri, ndipo izi zitha kuwoneka pokamba za mavwende, kapena kugwiritsa ntchito mphesa, manco, ndi zina zambiri.

Chiwerengero chachikulu cha zipatso zosiyanasiyana zimakhala ndi fiber yambiri, yomwe imadziwika kuti imatsitsa GI. Mwachitsanzo, mutatha kulimbitsa thupi, mwachitsanzo, kudya nthochi kapena mango, gulu la mphesa limapatsa thupi mphamvu yayitali komanso yosalala yamafuta kuti apange mphamvu yotayika.

Zakumwa zambiri, monga lamulo, zimakhala ndi index yayikulu ya glycemic, monga khofi. Izi ndichifukwa choti shuga ali pano posungunuka, mu khofi, ndipo thupi limayamba kuthamanga, ngati khofi. Komanso, zakumwa zambiri zimakhala kaboni, zomwe zimapangitsa shuga.

Koma pali mfundo zothandiza pankhaniyi.Mwachitsanzo, mukamagwiritsa ntchito creatine, zimawonetsedwa kuti zimamwa mafuta osavuta omwe amatsimikizira kuti kusintha kwa kupanga kupanga kupanga phosphate m'maselo a minofu. Pankhaniyi, madzi a mphesa ndi abwino, omwe ali ndi zizindikiro zoyenera zowonjezera zaine.

Ndizofunikira kudziwa kuti, mwachitsanzo, mawayileti ofiira amakhala ndi GI yotsika, koma kusintha chimbudzi. Kutengera ndi izi, akatswiri azakudya amalimbikitsa kumwa mowa wochepa wouma, koma osati mowa, pamodzi ndi zakudya zazikulu, kuti musadziwe kuti ndi chiyani.

Mafuta, msuzi

Zowona kuti misuzi ndi mafuta zimakhala ndi gawo lotsika la GI ndizabwino pokhapokha mutangoyamba kumene. Mafuta ochulukirapo amawerengetsera chizindikiro ichi.

Zachidziwikire, ndizovuta kupanga popanda mafuta, komanso popanda khofi, mumangofunika kusankha mafuta achilengedwe azomera, mwachitsanzo, maolivi.

Mtedza uli ndi index yotsika ya glycemic, ndipo izi, monga lamulo, zimatipangitsa kuganiza kuti mankhwalawa ndiwopatsa mapuloteni abwino kwambiri. Sizosavuta. Mtedza umakhala ndi mafuta ochulukirapo, ndipo ndizovuta kugaya ndi dongosolo logaya chakudya. Monga gwero lokhazikika la michere, mtedza sungathe kuthandiza othamanga ambiri.

Pambuyo mankhwala othandizira kutentha, mtedza mwina sasintha cholozera chake, nkuchisiya chotsika, koma kukoma kumawonongeka. Chifukwa chake, mtedza umawonedwa bwino ngati mchere pang'ono komanso kuwonjezera kwa zakudya, monga khofi.

Zakudya zozikidwa pamakina a glycemic a zakudya ndizovuta kutsatira. Sianthu onse omwe ali ndi nthawi yokwanira komanso chipiriro pa izi. Komabe, kupanga malingaliro apazinthu za zinthu sizovuta. Pazinthu zofanana, pakudya kwa tsiku ndi tsiku muyenera kusankha zakudya zomwe zili ndi kalozera kakang'ono. Munthawi ya masewera olimbitsa thupi kapena isanachitike, zakudya zomwe zimakhala ndi glycemic index yoyenera ziyenera kudyedwa.

1. Masamba amakhala ndi index yotsika ya glycemic. Kuphatikiza apo, amatha, atatengedwa, amachepetsa GI yazakudya zina. Masamba ndimtundu wabwino kwambiri wama fiber ndi mavitamini, amathandizira magwiridwe antchito am'mimba. Ngati pakufunika kutsika GI yamakolo omwe adadyedwa kapena zakudya wamba, ndiye kuti muli ndi mbale zomwe zili ndi GI yayikulu, muyenera kudya zakudya zamafuta, makamaka masamba.
2. GI yapamwamba kwambiri imakhala ndi zakumwa zoledzeretsa, zakumwa zoziziritsa kukhosi ndi mitundu ina ya ufa ndi zopangidwa mu confectionery, ziwerengero zathunthu nthawi zonse zimaziwunikira.
3. Index imatanthauzanso njira yokonzekera. Pa kutentha, chakudya ndi mapuloteni pang'ono. Mwachitsanzo, index ya glycemic ya mbatata yosenda imakhala yotsika kwambiri kuposa mbatata yophika. GI yotsika kwambiri ya mbatata, ngati yophika mu yunifolomu yake. Izi ndichifukwa choti malonda ake amakhala ndi wowuma. Zogulitsa zilizonse zokhala ndi wowuma (chimanga, chimanga kapena pasitala), mukamaphika, zimataya kwambiri index wawo wa glycemic.
4. Tsiku lonse, glycemic index level of Products iyenera kuchepetsedwa. Pofika madzulo, mlozo uyenera kukhala wochepa. Pakugona, thupi la munthu pafupifupi silipha mphamvu, kotero shuga yambiri ya magazi imatsogolera kumayendedwe a mafuta osaneneka.

Chakudya cha glycemic index tebulo

Nthawi zambiri, anthu omwe ali ndi vuto la kuperewera kwa zakudya m'thupi atakwanitsa zaka 30 amakumana ndi matenda a shuga 2 kapena matenda ashuga. Kuzindikira koteroko kumapangitsa wodwala kuti azitsatira chithandizo chamankhwala, omwe ndi chithandizo chachikulu. Zimalepheretsanso kukula kwa mtundu wodwala wa matenda a insulin.

Mankhwala othandizira pakudya amachokera pa kusankha zakudya zomwe zili ndi index yotsika ya glycemic (GI). Koma odwala ambiri amanyalanyaza lamuloli, akukhulupirira kuti ngati adya zakudya zokhala ndi GI yayikulu, ndiye kuti palibe chomwe chimachitika. Izi ndizolakwika.

Lingaliro la index ya glycemic, kufunikira kwake mu matenda ashuga komanso prediabetes kufotokozedwa pansipa, mndandanda wazinthu zomwe zimakhala ndi GI yayikulu zikuwonetsedwa.

Kodi glucose amafunikira?

Zakudya zamafuta osavuta sizikhala zovulaza nthawi zonse. Ndizothandiza kwa thupi pambuyo pophunzitsidwa, popeza mphamvu zambiri zatha, katundu amayenera kubwezeretsedwanso. Munthawi imeneyi, shuga amachita ngati anti-catabolic, kuthandiza kusunga minofu. Koma panthawi yochita masewera olimbitsa thupi, zakudya zomwe zili ndi GI yayikulu sizingachepetse thupi chifukwa zimaletsa kutentha kwa mafuta.

Zakudya zamafuta othamanga - gwero lamphamvu mofulumira:

• kwa ophunzira ndi ana asukulu pamayeso,
• nyengo yozizira
• m'munda.

Gwero la zopatsa mphamvu mwachangu m'malo oterowo likhoza kukhala uchi, caramel, chokoleti, zipatso zotsekemera, mtedza, soda.Koma amagwiritsa ntchito zinthuzi m'mawa, pamene thupi limagwira ntchito kwambiri ndipo limatha kukonza mphamvu zonse.

Mwambiri, shuga ndi chinthu chofunikira chomwe chimafunikira thanzi la munthu. Ntchito yayikulu ya chinthucho ndikuthandizira kugwira ntchito kwa mitsempha, ubongo. Kufunika kotereku kumatha kuweruzidwa ndi odwala omwe ali ndi matenda osokoneza bongo, omwe shuga amatsika mwadzidzidzi. Wodwala yemwe akuwukira saganiza bwino, ali ndi zofooka. Ichi ndi chifukwa cha kusokonekera kwa insulin. Chifukwa chake, si glucose yemwe ndi woipa, koma owonjezera m'magazi.

Ndani wothandiza kuganizira za GI?

1. Kunenepa kwambiri, nthawi yochepetsa thupi.
2. Metabolic syndrome, pamene thupi siligwirizana ndi kukonza kwa chakudya cham'mimba. Ndipo pamakhalanso chiwopsezo chokhala ndi matenda a shuga a 2.
3. Type 2 shuga, momwe glucose amatenga.
4. Zizolowezi zamatenda amtima.
5. Matenda a oncological kapena chizolowezi chawo. Zakudya zomanga thupi ndi chinthu chomwe ma cell a khansa amadya. Kuchepetsa zakudya za GI zapamwamba - kupewa khansa.