Yankho la insulin ya chakudya: gome

Zakudya za anthu odwala matenda ashuga ndi sayansi! Odwala akuyenera kuwerengera magawo a mkate, kuganizira za GI (glycemic index), kupewa kudya "chakudya chofulumira", onetsetsani shuga musanadye komanso mutatha kudya insulin. Pali zovuta zambiri, koma osatsatira malamulowo, kuchuluka kwa glucose kumakwera, zovuta zowopsa zimayamba, ndipo mkhalidwe waziphuphu ukukulirakulira.

Mndandanda wa insulin (AI) ndi lingaliro latsopano mwatsopano mu endocrinology. Kutengera ndi kafukufuku, katswiri wazakudya D. Brand-Muller adapeza kuti zinthu zambiri zimakhala ndi insulini yayikulu kwambiri yokhala ndi glucose oyenera kulowa m'magazi. Tebulo ili ndi chidziwitso chokhudzana ndi AI ndi GI pazinthu zambiri, malingaliro pazakudya za shuga, zambiri zosangalatsa zokhudzana ndi mkaka.

Dongosolo la insulin: ndi chiyani

Mtengo umawonetsa kuyankha kwa insulini pakugwiritsa ntchito chinthu china. Chizindikiro chodziwika chimathandizira kumvetsetsa osati kuchuluka kwa kuchuluka kwa shuga m'magazi, komanso nthawi yomwe insulin imathandizira kuchotsa gawo ili. Mlozera wa insulin uyenera kukumbukiridwa mukamadyetsa odwala matenda ashuga ndi mtundu wa matenda a insulin (amadalira) matenda: kudziwa kuchuluka kwa AI kumakupatsani mwayi wolosera muyeso wa insulin yotsatira.

M'phunziroli, zidapezeka kuti mayina osapatsa mafuta (nsomba, nyama) ndi zinthu zina zomwe zimakhala ndi cholembera chotsika cha glycemic (kanyumba tchizi, yogati) zimapangitsa kuti insulini itulutsidwe. Makhalidwe a AI pamagulu awa adakhudzidwa kwambiri: kanyumba tchizi 130 ndi GI ya 30, yogati - 115 yokhala ndi index ya glycemic ya 35, nyama ndi nsomba - kuyambira 30 mpaka 60 pakalibe chakudya.

Momwe zimawerengera zimawerengedwa

Choyimira ndi 100%. Pulofesa waku Australia amatenga maziko a kuchotsera kwa insulin atatha kudya mkate woyera wokhala ndi mphamvu 240 kcal. Mu maphunziro, magawo azinthu zina amakhalanso ndi zopatsa mphamvu.

Poyesa, odwala adagwiritsa ntchito mayina, ndiye, patadutsa mphindi 15, kwa maola awiri adotolo adatenga sampu kutifotokozere za kuchuluka kwa shuga ndi insulin m'magazi. Nthawi zambiri, zogulitsa zomwe zimakhala ndi GI ya mayunitsi 60 kapena kupitilirapo zinalinso ndizowonetsa kwambiri za AI, koma panali zosiyana: nsomba, tchizi tchizi, nyama, yogati yachilengedwe.

Mukufufuza, Pulofesa D. Brand-Muller adaphunzira zofunikira za AI m'mitundu 38 ya chakudya. Pambuyo pake, matebulo amafuta a insulin adapangira zinthu zambiri.

Momwe mungakulitsire testosterone mwa amuna omwe ali ndi mankhwala? Onani mwachidule za mankhwala othandiza.

Phunzirani momwe mungayesere magazi a mahomoni a chithokomiro komanso zomwe zotsatira zikuwonetsa kuchokera munkhaniyi.

Zomwe zimakhudza mulingo wa AI

Zaka zambiri zakufufuza zawonetsa kuti maulalo a insulin index amawonjezeka mothandizidwa ndi zinthu zingapo:

• Kutentha kwakatentha,
• kupezeka kwa zinthu zambiri mu mbale,
• kukonza pakakonzedwe, mwachitsanzo, zakumwa zoledzeretsa,
• protein yambiri ya Whey
• zophatikiza zamkaka ndi phala, pasitala, dumplings, mkate.

Chifukwa chiyani timafunikira kuchuluka kwa mfundo

Ndi matenda a shuga, kunenepa kwambiri kumayamba, muyenera kuwunika osati kuchuluka kwa shuga m'magazi, komanso zopatsa mphamvu zama calorie. Ndikofunikira kudziwa kuti insulini ndi chophatikiza mahomoni chomwe chimapangitsa kuti mafuta abwezeretsenso mafuta m'masitolo posala.

Kusintha pafupipafupi kwamapulogalamu a insulin, mafuta amadzazidwa mwachangu, ndipo njira yowotcha kalori imatha. Kuphatikizidwa kwa index ya glycemic yayikulu ndi mfundo za AI pamtunda wapakati (60 mayunitsi kapena kupitilira) kumathandizira kulemera, kumasokoneza kuchepa kwa thupi, komwe kumapangitsa njira ya matenda ashuga.

Ngati wodwala ali ndi tebulo lokhala ndi mfundo za insulin ndi glycemic index, ndiye kuti ndikosavuta kuyang'ana kuti chidziwitsochi chitha kugwiritsidwa ntchito kapena ndibwino kuchisintha ndi dzina lina. Mukuyenera kudziwa: Kuphatikizidwa kwa zizindikiro ziwiri zapamwamba kumathandizira kuchuluka kwa shuga m'magazi, kumapangitsa kuti insulini itulutsidwe.

Mndandanda wa insulin ndi index ya glycemic

Zogulitsa zambiri zokhala ndi mitengo yapamwamba ya Gl zimakhala ndi zofanana ndi AI, mwachitsanzo, mikate yoyera - 100, zopangidwa ndi ufa - kuchokera 90 mpaka 95, maswiti - 75. Mafuta ochulukirapo, mafuta a trans, mankhwala osungirako, omwe amawonetsa kwambiri onse. Kuthandizira kutentha kumawonjezera kwambiri GI ndi AI.

Kuyankha kwa insulin yaying'ono pothana ndi mfundo za GI zapakati komanso zapamwamba kunawonedwa mwa mitundu iyi ya chakudya:

Mazira osachedwa amakhala ndi AI pafupifupi 30, nyama - kuchokera 50 mpaka 60, nsomba - 58.

Mndandanda wazinthu zonse:

Zochititsa chidwi pazinthu zamkaka

Phunziroli, Pulofesa D. Brand-Muller adapeza kuti mayina othandizira otsatsa mphamvu - tchizi komanso yogati ili ndi AI yayikulu motsutsana ndi maziko a GI yotsika. Kupeza kumeneku kunapangitsa kuti ayambe kufunafuna zomwe zimayambitsa kusiyana kwakukulu komanso kutulutsidwa kwa insulin.

Zinthu zamkaka zimathandizira kumasulidwa kwa timadzi tambiri tambiri timadzi tambiri timene timatulutsa timadzi tambiri, koma mafuta amkati samapezeka mutatha kudya yogati, mkaka, tchizi choko. Vutoli limatchedwa "insulin paradox."

Kafukufuku akuwonetsa kuti ngakhale AI yayitali, zopangidwa mkaka sizimathandizira kunenepa kwambiri. Mfundo ina yofunika - kuphatikiza mkaka ndi phala kumawonjezera zonenepetsa za m'mbale ndi zisonyezo za GI.

Asayansi apeza kuti kudya mkate ndi mkaka kumawonjezera index ya insulin ndi 60%, kuphatikiza ndi pasitala - mwa 300%, koma kuchuluka kwa glucose sikusintha. Kodi nchifukwa ninji pali zoterezi? Palibe yankho ngakhale.

Asayansi sanadziwebe chifukwa chake kugwiritsa ntchito mankhwala a mkaka kumapangitsa kuti insulini itulutsidwe kwambiri kuposa kulandira yankho la lactose. Kafukufuku wakutsogolo uku akupitilizabe.

Phunzirani za zizindikiro zoyambirira za kuchepa kwa hypoglycemic, komanso malamulo a chisamaliro chodzidzimutsa.

Hormoni ya AMH: ndi chiyani mwa amayi ndipo ndi udindo wanji woyang'anira wofunikira? Werengani yankho ku adilesi iyi.

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Malangizo Othandiza a odwala matenda ashuga

Ndi kuwonongeka kwa pancreatic, ndikofunikira kuti musangodziwa kuchuluka kwa GI ndi AI pazinthu zina, komanso kukumbukira mfundo zachakudya. Endocrinologists ndi akatswiri a zaumoyo amalimbikitsa kufunikira kwa zakudya zamtundu wachiwiri komanso woyamba wa matenda.

Ngakhale jakisoni wa tsiku ndi tsiku wa insulin, munthu sayenera kuyiwala za zopatsa mphamvu, mkate, glycemic ndi insulin index. Pokhapokha ngati mukudziletsa, wodwala amatha kudalira thanzi labwino motsutsana ndi maziko a matenda oyambitsidwa.

Malamulo asanu ofunika:

• Kanani kapena simumangodya zinthu zochepa zomwe zili ndi mitengo yapamwamba ya GI ndi AI.
• Onani zomwe zimachitika ndi mkate komanso matenda a shuga.
• Zinthu zonse zomwe zitha kugwiritsidwa ntchito popanda kuvulaza popanda kutentha, mulandire zatsopano.
• Pali zamasamba ochulukirapo: index ya insulin ndi yotsika kuposa nsomba, nyama ndi mkaka.
• Nthambi, pewani zakudya zokazinga, osamadya chakudya mwachangu ndipo zimakhazikika m'matumba.

Dziwani zambiri zofunikira pazomwe mafuta amsulidwe wa insulin ndi chifukwa chake amafunikira kuchokera pa vidiyo yotsatirayi:

Mndandanda wa insulin ndi glycemic: ndi chiyani ndipo amasiyana bwanji?

Anthu ambiri athanzi labwino amadziwa momwe chakudya chamagulu amtundu wa glycemic chilili. GI imawonetsa kuchuluka kwa mayamwidwe ophatikizika amthupi m'thupi ndi momwe amapangitsira magazi ndi shuga. Chifukwa chake, cholozera cha GI chimawerengeredwa kutengera kuchuluka kwazomwe mankhwala angapangitse kuchuluka kwa shuga mumtsinje wamagazi.

Mlozera wa glycemic amawerengedwa motere: mutatha kugwiritsa ntchito mankhwalawa, kwa maola awiri, mphindi 15 zilizonse, magazi amayesedwa ndi shuga. Pankhaniyi, shuga wamba amatengedwa ngati mfundo yotsatsira - 100 g = 100%, kapena 1 g shuga imafanana ndi gawo limodzi la GI.

Momwemo, pamene glycemic index ya chinthucho ichuluka, ndiye kuti kuchuluka kwa shuga m'magazi pambuyo poti agwiritse ntchito kudzakhala kwakukulu. Ndipo izi ndizowopsa kwa odwala matenda ashuga, zomwe zimawononga ntchito yathupi yonse. Chifukwa chake, odwala oterewa adaphunzira kuwerengera pawokha paokha, ndikupanga zakudya zake.

Komabe, posachedwa, maphunziro apadera adachitika omwe sanalole kudziwa kuchuluka kwa shuga omwe amalowa m'magazi, komanso nthawi yamasulidwe a insulin kuchokera ku shuga. Komanso, chofunikira pakuwonekera kwa lingaliro la insulin index ndikuti si chakudya chokhacho chomwe chimapangitsa kuti pakhale insulin. Zinapezeka kuti zinthu zokhala ndi ma carbohydrate (nsomba, nyama) zimapangitsanso kutulutsa kwa insulin m'magazi.

Chifukwa chake, index ya insulinemic ndi mtengo womwe umawonetsa kuyankha kwa insulin. Makamaka, chizindikiro choterocho ndikofunikira kuganizira mtundu 1 wa shuga, kuti kuchuluka kwa jakisoni wa insulini kutsimikizike molondola.

Kuti mudziwe momwe glycemic ndi insulin index zimasiyanirana, muyenera kumvetsetsa momwe thupi limagwirira ntchito, makamaka ma metabolic omwe amapezeka mu ziwalo zam'mimba. Monga mukudziwa, kuchuluka kwa mphamvu kumapita kumthupi pakumatha kagayidwe kazakudya, komwe kuwonongeka kwa chakudya kumagawika m'magawo angapo:

1. Chakudya cholandilidwa chimayamba kumizidwa, chakudya chosavuta chimasinthidwa kukhala fructose, glucose ndikulowa m'magazi.
2. Njira yogawa michere yopanga zovuta ndiyovuta kwambiri komanso motalika, imachitika limodzi ndi michere.
3. Ngati chakudyacho chaphika, ndiye kuti glucose amalowa m'magazi ndipo kapamba amapanga timadzi tambiri. Njirayi imadziwika ndi mayankho a insulin.
4. Pakadumphira insulin, chomaliza chimaphatikizana ndi shuga. Ngati njirayi idayenda bwino, ndiye kuti thupi limalandira mphamvu zofunikira pamoyo. Zotsalira zake zimakonzedwa mu glycogen (imayang'anira ndende), yomwe imalowa m'misempha ndi chiwindi.

Ngati njira ya metabolic italephera, ndiye kuti ma cell amafuta amasiya kuyamwa ndi insulin komanso shuga, zomwe zimabweretsa kulemera kwambiri komanso matenda a shuga. Chifukwa chake, ngati mukudziwa momwe chakudya chamagulu amathandizira, ndiye kuti mutha kumvetsetsa kusiyana kwa ma indices.

Chifukwa chake, mndandanda wa glycemic umawonetsa kuchuluka kwa glucose amene angakhale m'magazi atatha kudya chinthu china, ndipo cholembera cha insulin chomwe chili pansipa, chikuwonetsa kuchuluka kwa shuga m'magazi ndi nthawi ya insulin yotulutsa.

Koma malingaliro onsewa ndi olumikizidwa.

Kodi cholembera cha insulin ndi chiyani?

Asayansi mu 90s ya zaka zapitazi adalankhula za lingaliro lotere monga insulin index (AI), yomwe idadabwitsa akatswiri ambiri azakudya ndi ogwira ntchito kuchipatala. Lingaliro ili limatsimikizira kuti mutha kukhala bwino kuchokera ku chakudya chomwe chimatengedwa ngati chamagulu lazakudya. Mwachitsanzo, kudya mkaka, tchizi choko, nsomba ndi nyama zimawonjezera chidwi cha kapamba, ndipo zimayamba kutulutsa insulini yachilengedwe.

Hormoni iyi imachita nawo chidwi chofuna kuti asakhale ndi shuga wokha, komanso mafuta ndi ma amino acid, chifukwa chake kapamba amayamba kudzipanga atakhudza zinthu izi. Kutengera ndi maphunziro awa, akatswiri abweretsa lingaliro la insulin index (AI). Zimawonetsa mulingo wa insulin kapangidwe mukamadya zakudya zosiyanasiyana. Mwakuyimira digito, kalozera amayeza gawo la chinthu chomwe chili ndi 240 kcal. Kwa "zonena" adatengedwa mikate yoyera, yemwe AI = 100.

Kuposanso ndi index ya insulin kumadziwika kuchokera ku glycemic

Glycemic index (GI) nthawi zambiri imasokonezedwa ndi index ya insulin, koma mfundo izi ndizofanana. Amadziwika kuti munthu amayamba kunenepa kwambiri kuchokera ku chakudya chamafuta ambiri. Zakudya zamafuta ochulukirapo zimaphatikizapo zakudya zotsekemera, zamafuta. Kugwiritsa ntchito kwawo kumachulukitsa kuchuluka kwa shuga m'thupi, ndipo chisonyezo cha glycemic chikuwonetsa kuchuluka kwa chakudya m'magazi a magazi.

Shuga sikuti nthawi zonse zimakhala zowonjezera ndalama zowonjezera. Zakudya zoyipa zochokera pakudya, monga tchizi tchizi, mbatata ndi yogati, zingayambitsenso kumasulidwa kwa mahomoni a kapamba. Zomwe zimachitika, asayansi sanganene motsimikiza, koma pali zoona: chakudya chomwe chimakhala ndi chakudya chochuluka kapena sichikuphatikiza konse chitha kuyambitsa insulini pazinthu. Kutengera ndi izi, asayansi atenga lingaliro la index la insulin.

Kodi ndi chifukwa chiyani mahomoniwa ali oopsa kwambiri, omwe ma opaleshoni awo amapezeka kangapo patsiku atadya chakudya? Ngati kuchuluka kwa insulini kuli m'njira zovomerezeka, ndiye kuti simuyenera kuda nkhawa. Zowonjezera za insulin m'mwazi zimapatsa thupi chizindikiro osati kuti awotche mafuta, komanso kuti asunge, kutsekereza ntchito ya enzyme yoyaka ngati thupi ya lipase.

Kodi ndiyenera kuganizira za mndandanda wa insulin

Ngati tingayerekeze AI ndi GI pakati pawo, izi sizili zofanana nthawi zonse. Maapulo odziwika ali ndi zizindikiro zotere: GI = 30, ndi AI = 60, i.e. kuchuluka koposa. Ndiye kuti, chipatsochi chomwe chili ndi zopatsa mphamvu zopatsa mphamvu sichikhala chokwanira monga momwe chikuwonekera. Pachifukwa ichi, anthu omwe achulukitsa chidwi cha insulini (odwala matenda a shuga), komanso omwe amatsatira chiwerengero chawo, ayenera kuganizira za chakudya cha AI, kuti asachulukitse mlingo wa mahomoni.