Zakudya zamagulu ochepa za glycemic (tebulo)

Mndandanda wa glycemic wa zinthu (GI) ndi chizindikiro cha kuchuluka kwa chakudya pa kuchuluka kwa shuga. Lingaliro la glycemic index limagwiritsidwa ntchito popanga chakudya cha matenda a endocrine, machitidwe am'mimba, komanso kuchepa thupi.

• Zogulitsa zokhala ndi index yotsika ya glycemic zimakhala ndi mayendedwe ofika mpaka 50-55. Gululi limaphatikizapo pafupifupi masamba onse ndi zipatso zina mwanjira yawo yaiwisi, komanso mbale zomwe zimakhala ndi mapuloteni komanso mafuta ambiri.
• Mulingo wamba, kuyambira magawo 50 mpaka 65, pali mitundu ina ya masamba, zipatso ndi phala. Mwachitsanzo, nthochi, chinanazi, oatmeal, buckwheat, nandolo, beets.
• Zakudya za GI zapamwamba zimakhala ndi metric digito yopitilira 70 mayunitsi. Gululi limaphatikizapo chakudya cham'madzi chofulumira: shuga, mowa, zopangidwa ndi ufa kuchokera ku premium yoyera, ndi zina zambiri.

Chifukwa chiyani ndikofunikira kulingalira za zinthu za GI

Pambuyo podya chakudya, shuga yemwe amakhala m'zakudyazo amalowa m'matumbo ndipo amadzutsa shuga m'magazi (glycemia). Nthawi yomweyo, mphamvu ya zinthu pa glycemia imasiyana malinga ndi kuchuluka kwa chakudya chamagulu pang'ono kukhala shuga wochepa.

Zakudya zamafuta othamanga (kapena mafuta osavuta, ophatikizidwa ndi zovuta zosavuta - monosaccharides) ali ndi GI yayitali ndipo amawonjezera msanga shuga wamagazi pamagawo apamwamba kwambiri (hyperglycemia). Zikondazo, zimapangitsa kuti insulini ichepetse shuga.

Atatha kudya chakudya chamafuta kwambiri, kuchuluka kwa shuga m'magazi kumakhala kokwanira kwambiri, motero kumatulutsa insulini yambiri, yomwe imatsitsa shuga kuti ikhale yochepa, zomwe zimapangitsa hypoglycemia - kusowa kwa glucose m'magazi. Uwu ndi chiopsezo cha chakudya chokhala ndi index ya glycemic pamtunda wa 80, monga kuchuluka kwa shuga, kugwira ntchito kwambiri kwa kapamba, komanso kuyika kwa glucose m'misika yamafuta kumayambitsa matenda a shuga komanso kunenepa kwambiri.

Mwanjira yosiyana kwambiri, ma carbohydrate osachedwa (zovuta) amachita ndi ma polysaccharides ovuta kuphatikizika, omwe, monga lamulo, ali ndi GI yotsika.

Pambuyo podya zakudya zama GI zochepa, kuchuluka kwa shuga m'magazi kumakwera pang'onopang'ono, kutengera kuthamanga komwe mamolekyu a shuga amapezeka mosavuta. Chifukwa chake, pang'onopang'ono mafuta osokoneza bongo samayambitsa kudumpha kwa glucose ndi insulin, pomwe mawonekedwe oyenera a machitidwe onse amthupi amawonedwa.

Ndani akuwonetsedwa otsika GI zakudya

Kugwiritsira ntchito kwa mankhwala okhala ndi index yotsika ya glycemic, monga maziko a chakudya, kukuwonetsa matenda a endocrine system:

• pamene kapamba sangathe kubisa insulin yokwanira kutsitsa shuga pambuyo podya chakudya chochepa cha mtundu, shuga yachiwiri,
• ndi insulin kukana (prediabetes state), pomwe pali kuchuluka kwambiri kwa insulin, chifukwa chomwe maselo amataya chidwi chawo ndi mahomoni,
• Ndi chifuwa chachikulu chochepetsera kuchepetsedwa kwa kapamba ndi kuchepetsa mwayi wokhala ndi matenda ashuga.

Tebulo Lotsika la Glycemic Low

Kugwiritsa ntchito mndandanda wazinthu kumapangitsa kuti zitheke kupanga mndandanda wazakudya zam'mimba mosavuta kapena kuchepa thupi, poganizira index ya glycemic ndi calorie.

Zogulitsa zokhala ndi GI yotsika zimakhala ndi zabwino zingapo, chifukwa zimakhala ndi zotsatira zabwino zokha mthupi, ndizo:

• thandizani kuchuluka kwa shuga m'magazi,
• lolani thupi kugwiritsa ntchito mphamvu kwa nthawi yayitali kwa maola awiri itatha mutatha kudya,
• muli ndi fiber yambiri, yomwe imakhala ndi phindu pakudya chimbudzi ndipo imathandizira microflora yabwino m'matumbo,
• musamathandizire kulemera, chifukwa kuchuluka kwa malo ogulitsira amafuta kumachitika pakadutsa insulin yayikulu magazi mutatha kudya mafuta ambiri osavuta okhala ndi index yayikulu ya glycemic.

Glycemic index index

Chakudya cha glycemic index ndi chida chothandiza kuti muchepetse thupi, chifukwa chakudyacho chimachokera pazakudya zomwe zili ndi GI yochepa.

Kudya zakudya zambiri za GI kumatha kukuthandizani kulemera msanga. Kuchuluka kwa insulin kumapangitsa kuti shuga m'magazi abwezeretse mafuta m'maselo. Insulin imalepheretsanso mphamvu ya thupi kutenga mphamvu m'misika yamafuta.

Kudya ndi index yotsika ya glycemic kwa masiku 10 kumapangitsa kuti muchepetse thupi ndi ma kilogalamu awiri, omwe amathandizidwa ndi zinthu zotsatirazi:

• kusowa kwa chakudya chamafuta m'zakudya, chifukwa chomwe palibe kuwonjezeka kwa kupezeka kwa minofu ya adipose,
• pakukula kwa chakudya chamagulu m'zakudya, pali kuchepa kwa edema ndikuchotsa madzi owonjezera kuchokera mthupi,
• utachepa njala chifukwa cha shuga wabwinobwino.

Zakudyazo ziyenera kumangidwa potsatira mfundo izi: Zakudya zitatu zazikulu ndi zakudya zazing'ono zamkati mwa zipatso kapena ndiwo zamasamba. Ndi zoletsedwa kudya chakudya ndi chizindikiro pamwamba pa 70 nthawi yoyamba chakudya chikayamba.

Mukafika pazakudya zomwe mukufuna, mutha kusintha zakudya ndikuwonjezera zakudya zamagulu ochepa: 100-150 magalamu kamodzi pa sabata.

Chakudyacho chili ndi zabwino zambiri, chifukwa chimathandizira osati kuwonda, komanso kuchiritsa thupi lonse, ndicho:

• kuthamanga kwa metabolic,
• matenda a m'mimba
• kulimbitsa chitetezo chokwanira chifukwa chosowa shuga m'zakudya, zomwe zimachepetsa kwambiri chitetezo chamthupi,
• kuchepa kwa matenda a mtima ndi chiwindi,
• kusowa kwa mavitamini ndi michere chifukwa chogwiritsa ntchito masamba ndi zipatso zambiri.

Ndi matenda a shuga a 2

Zakudya zoyenera ndizofunikira kwambiri pothandizira matenda a shuga a mtundu wachiwiri. Kudya zakudya zokhala ndi GI yotsika sikukulitsa kwambiri glycemia, zomwe zimapangitsa kupewa insulin.

Pochiza matendawa, chakudya chamafuta ochepa a calorie 9 kapena zakudya zamafuta ochepa omwe ali ndi zotsika zama carbo zovuta zimagwiritsidwa ntchito. Pankhaniyi, ngakhale mutasankha zakudya, ndikofunikira kusiya zamalonda zokhala ndi index yayikulu ya glycemic.

Zakudya zoyenera za anthu odwala matenda ashuga sizingangokhala ndi shuga wamagazi mkati mwa malire oyenera, komanso kuchepa thupi, zomwe nthawi zambiri zimaphatikizidwa ndi shuga.

Momwe mungachepetse

Mndandanda wazakudya zamtundu wa glycemic, nthawi zambiri, ndiwopindulitsa, koma pali njira zina zomwe zingachepetse kugwiranso ntchito kwa chinthu chimodzi komanso mgawo wazinthu zingapo, zomwe ndi:

• GI ya masamba osaphika nthawi zonse amakhala magawo 20-30 otsika kuposa omwe amathandizidwa ndi kutentha.
• Kuti muchepetse michere, muyenera kugwiritsa ntchito nthawi yomweyo mafuta apamwamba (tchizi, mafuta a kokonati, ndi zina) kapena mapuloteni (mazira, nsomba, nyama). Koma njirayi sigwira ntchito pomwe mukudya shuga ndi mafuta.
• Mafuta ochulukirapo omwe mumadya kamodzi, mumachepetsa GI ya chakudya chonse.
• Idyani zamasamba ndi zipatso ndi peel, chifukwa ndi peel yomwe ndi yabwino kwambiri yopanga fiber.
• Kuti muchepetse mpunga wa mpunga, muyenera kuphika phala la mpunga ndi mafuta a supuni (supuni 1 pa lita imodzi yamadzi), kenako kupopera ndi kuzizira. Mafuta ndi kuzizira kumasintha kapangidwe kake ka starch mu mpunga, zomwe zimapangitsa kuchepa kwa glycemia.
• Glycemic index level imachepera mbale itatha.
• Gwiritsani ntchito mbewu zonse m'malo mwa mbewu zosaneneka, etc.
• Osaphika chimanga ndi ndiwo zamasamba mukamaphika.
• Idyani zamasamba ndi zipatso ndi peel, chifukwa ndi peel yomwe ndi yabwino kwambiri yopanga fiber.
• Thiritsani chakudya ndi mandimu, popeza asidi amachepetsa pang'ono chakudya.