Zakudya zovuta - kumvetsetsa mndandanda wazakudya

Kusungabe zolimbitsa thupi kwambiri ndizofunikira za munthu aliyense. Pali zambiri zokhudzana ndi momwe mungachepetsere thupi pogwiritsa ntchito zakudya kapena masewera olimbitsa thupi.

Koma anthu ambiri omwe akufuna kuwoneka oyenera amakumana ndi mavuto ngati awa: kulephera kutsatira malamulo oletsedwa kwa chakudya kwanthawi yayitali, kupsinjika chifukwa cha kusowa kwa mavitamini chifukwa chakudya chopanda malire, komanso kusachita bwino kwa thupi chifukwa cha kuchepa thupi mwadzidzidzi. Okhala chete otani omwe amalangizira maphikidwe atsopano kuti achepetse thupi.

Kuti mumvetsetse bwino zomwe zimafunika kuti musankhe zakudya zoyenera, muyenera kumvetsetsa malingaliro monga glycemic ndi insulin index, chomwe chimakhala ndi tanthauzo lake.

Kodi mndandanda wazinthu zamtundu wa glycemic ndi chiyani (GI), momwe mungadziwire ndikuwerengera

Aliyense amadziwa kugawidwa kwa chakudya kuchokera kumbewu ndi nyama. Munamvanso za kufunikira kwa mapuloteni komanso kuwopsa kwa chakudya chamafuta, makamaka kwa odwala matenda ashuga. Koma kodi chilichonse ndi chophweka motere?

Kuti mumvetsetse bwino zovuta zomwe zimapezeka m'zakudya, muyenera kungophunzira momwe mungadziwire index. Ngakhale mndandanda wazipatso ndizosiyanasiyana, kutengera mtundu wawo, ngakhale kuti amagwiritsidwa ntchito muzakudya zambiri. Malinga ndi ndemanga, mkaka ndi nyama zimapangidwa modabwitsa, kuchuluka kwa zakudya zomwe zimatengera, makamaka, pamakonzedwe awo.

Mlozowo umawonetsa kuchuluka kwa mayamwidwe azinthu zopezeka ndi thupi ndi kuwonjezeka kwa shuga wamagazi, mwakulankhula kwina, kuchuluka kwa glucose komwe kumapangidwa pakukumba. Kodi zimatanthawuza chiyani pochita - zogulitsa zokhala ndi index yayitali zimakhala zodzaza ndi shuga wambiri wosavuta, motero, zimapereka mphamvu zawo kwa thupi mwachangu. Zogulitsa zokhala ndi index yotsika, m'malo mwake, pang'ono ndi pang'ono.

Mlozowu umatha kutsimikizidwa ndi kakhazikitsidwe kogwiritsa ntchito kuwerengera GI ndi gawo lofanana la chakudya chabwino:

GI = Gawo lachitatu la carbohydrate / Gawo la glucose triangle x 100

Kuti mugwiritse ntchito mosavuta, kuwerengera kumakhala ndi mayunitsi zana, pomwe 0 ndi kusapezeka kwa chakudya chamagulu, ndipo 100 ndi shuga weniweni. Mndandanda wamtundu wa glycemic ulibe mgwirizano ndi zopatsa mphamvu kapena kumva kuti mwadzaza, komanso siwokhazikika. Zomwe zimakhudza kukula kwake zimaphatikizapo:

• njira kukonza mbale
• kalasi ndi mtundu
• mtundu wa pokonza
• Chinsinsi.

Monga lingaliro wamba, mndandanda wazakudya za glycemic unayambitsidwa ndi Dr. David Jenkinson, pulofesa ku yunivesite yaku Canada mu 1981. Cholinga cha kuwerengera kwake chinali kudziwa zakudya zabwino kwambiri za anthu odwala matenda ashuga. Zaka 15 zoyesedwa zidayambitsa kukhazikitsidwa kwa gulu latsopano potengera kuchuluka kwa GI, komwe kudasintha njira yotsata phindu la zopatsa thanzi.

Zakudya Zotsika za Glycemic Index

Gawoli ndiloyenera kwambiri kuchepetsa thupi komanso odwala matenda ashuga, chifukwa chakuti pang'onopang'ono komanso moyenera zimapereka mphamvu yothandiza mthupi. Chifukwa chake, mwachitsanzo, zipatso zimapereka thanzi - chakudya chokhala ndi kalozera kakang'ono, kotheka kuyatsa mafuta chifukwa cha L-carnitine, chili ndi mtengo wokwanira wathanzi. Komabe, cholozera cha zipatso sichiri chokwera monga momwe chikuwonekera. Zakudya zomwe zili ndi ma carbohydrate okhala ndi index yotsika komanso yotsika amalembedwa patebulo pansipa.

Ndikofunika kukumbukira kuti chizindikiritso chomwe chikufunsidwa sichikugwirizana ndi zomwe zimapangidwa ndi calorie ndipo siziyenera kuyiwalika popanga mndandanda wamlungu.

Gome lomaliza - mndandanda wazakudya zamagulu ndi mndandanda wazakudya zotsika

Monga mukuwonera - nyama, nsomba, nkhuku ndi mazira siziri m'matebulo, chifukwa mulibe mafuta. M'malo mwake, izi ndi zinthu zokhala ndi cholozera cha zero.

Chifukwa chake, pakuchepetsa thupi, yankho labwino ndikakhala kuphatikiza zakudya zama protein ndi zakudya zazing'ono komanso zochepa. Njira iyi yakhala ikugwiritsidwa ntchito bwino m'makudya ambiri amapuloteni, yatsimikiza kugwira ntchito kwake komanso kupanda pake, komwe kumatsimikiziridwa ndi ndemanga zambiri zabwino.

Momwe mungachepetse mndandanda wazinthu zamagulu a glycemic ndipo ndizotheka? Pali njira zingapo zochepetsera GI:

• pazikhala chakudya chamagulu ambiri, ndiye kuti GI yake yonse izikhala yotsika,
• samalani ndi njira yophikira, mwachitsanzo, mbatata zosenda zili ndi mapisi apamwamba kuposa mbatata yophika,
• Njira inanso ndikuphatikiza mapuloteni ndi chakudya, chifukwa chomaliza chimathandizira kuyamwa kwakale.

Zogulitsa zomwe zimakhala ndi index yolakwika, zimaphatikizapo masamba ambiri, makamaka zobiriwira.

Pafupifupi gi

Kuti mukhale ndi thanzi labwino, muyenera kuyang'aniranso tebulo lolozera lalitali:

Zinthu Zapamwamba za Glycemic Index

Pali njira zitatu zazikulu zakugwiritsira ntchito mphamvu zomwe thupi limalandira kuchokera kwa chakudya chambiri: kupanga malo osungira mtsogolo, kubwezeretsa glycogen mu minofu minofu, ndikuigwiritsa ntchito pakadali pano.

Popeza kuchuluka kwa shuga m'magazi, zachilengedwe zomwe zimapanga insulin zimawonongeka chifukwa chakutha kwa kapamba. Zotsatira zake, kagayidwe amasintha kwambiri motsatira kutsogoleredwa kophatikizira, m'malo mochira.

Ndiwopatsa mafuta okhala ndi cholozera chokwera kwambiri chomwe chimasandulika kukhala glucose, ndipo thupi likafika osafunikira cholinga chobwezeretsanso mphamvu, limatumizidwa kukasunga m'mafuta osungira.

Koma kodi zogulitsa zomwe zili ndi ndipo zili ndi mlozera wokwera ndizovulaza mwa izo zokha? Kwenikweni, ayi. Mndandanda wawo ndiowopsa pokhapokha ngati akugwiritsa ntchito kwambiri, osalamulira komanso popanda cholinga. Pambuyo pogwira ntchito yotopetsa, ntchito yakuthupi, ntchito zakunja, ndikofunikira kutengera chakudya chamtunduwu, kwa magulu ankhondo apamwamba komanso othamanga. Ndi zakudya ziti zomwe zimakhala ndi shuga ochulukirapo, ndipo izi zimatha kuwonekera patebulo.

Zamgululi Zapamwamba Kwambiri:

Glycemic ndi insulin index

Koma mankhwala amakono, kuphatikizapo zakudya, sanayime pamaphunziro a GI. Zotsatira zake, adatha kuwunika bwino lomwe kuchuluka kwa shuga omwe amalowa m'magazi, ndipo nthawi yofunikira kuti amasule chifukwa cha insulin.

Kuphatikiza apo, adawonetsa kuti GI ndi AI amasiyana pang'ono (zolumikizana ziwirizi ndi 0.75). Zidapezeka kuti popanda chakudya cham'madzi kapena chokhala ndi zochepa, pakugaya, amathanso kuyambitsa insulin. Izi zinayambitsa kusintha kwatsopano pazomwe zimakonda.

"Insulin Index" (AI), monga mawu, adayambitsidwa ndi a Janet Brand-Millet, pulofesa waku Australia, ngati chazakudya pazinthu zomwe zimapangitsa kuti insulini idulidwe m'magazi. Kuchita motere kunapangitsa kuti athe kuneneratu molondola kuchuluka kwa jakisoni wa insulin, ndikupanga mndandanda wazomwe zimagulitsidwa zomwe zimakhala ndi katundu wambiri komanso wosafunikira kwambiri wolimbikitsa kupanga insulin.

Ngakhale izi, glycemic katundu wazogulitsa ndiye chinthu chofunikira kwambiri popanga zakudya zoyenera. Chifukwa chake, kufunikira kudziwa kalozera musanapitirize ndikupanga zakudya kwa odwala matenda ashuga sikosatheka.

Momwe mungagwiritsire ntchito GI pa shuga komanso kuchepetsa thupi

Kutengera mndandanda wazomwe wagulitsira, gome lathunthu la anthu odwala matenda ashuga lidzakhala thandizo lofunikira kwambiri pakuthana ndi mavuto awo. Popeza mndandanda wazogulitsa, glycemic katundu wawo ndi ma calorie alibe ubale wolunjika, ndikokwanira kupanga mndandanda wazovomerezeka komanso zoletsedwa malinga ndi zosowa ndi zokonda, asinthe zilembo, kuti amvetse bwino. Payokha, sankhani nyama ndi mkaka zingapo zamafuta ochepa, kenako osayiwala kuyang'ana m'mawa uliwonse. Popita nthawi, chizolowezi chidzakulitsa ndipo zokonda zake zidzasintha, ndipo kufunika kodziwongolera nokha kudzatha.

Chimodzi mwazinthu zamakono zakusintha kwa zakudya mukuganizira phindu la zophatikiza ndi njira ya Montignac, yomwe imaphatikizapo malamulo angapo. Malingaliro ake, ndikofunikira kusankha iwo omwe ali ndi kalozera kakang'ono kuchokera pazinthu zokhala ndi mafuta. Kuchokera pamilomo yokhala ndi ma lipid - kutengera mphamvu za ma acid omwe amapezeka. Ponena za mapuloteni, komwe kwawo (chomera kapena chinyama) ndikofunikira pano.

Tebulo la Montignac. Matenda a shuga glycemic / kuwonda

Njirayi sitha kutchedwa kuti panacea, koma idatsimikizika kukhala yodalirika ngati njira ina yosawerengera masinthidwe apakaleti opangira zakudya. Osati kokha pakulimbana ndi kunenepa kwambiri, komanso ngati njira yodyetsera thanzi kuti mukhale wathanzi, wamphamvu komanso moyo wautali.

Kodi mndandanda wamtundu wa glycemic ndi chiyani?

Dongosolo lomwe limawonetsa momwe thupi lanu limagwera chakudya cham'magazi mwachangu limatchedwa index ya glycemic.

Zakudya ziwiri zokhala ndi chakudya chofanana zimatha kukhala ndi mitundu yosiyanasiyana ya glycemic.

Mtengo wa GI wa 100 umafanana ndi shuga. GI yocheperako, chakudya chochepa kwambiri chimadzutsa shuga m'magazi:

• GI Yotsika: 55 kapena kuchepera
• GI wapakati: pamitundu 56-69,
• GI yapamwamba: zopitilira 70.

Zakudya zina zimatha kukweza shuga m'magazi anu kuti amachulukane mwachangu kwambiri. Izi ndichifukwa choti chakudya chamafuta othamangira monga shuga woyengetsa komanso mkate wopanda chofufumitsa timakonzedwa mosavuta ndi thupi kulowa mu glucose kuposa chakudya chochepa pang'onopang'ono chomwe chimapezeka m'mizere ndi masamba onse.

Mndandanda wamtundu wa glycemic umapangitsa kuti azitha kusiyanitsa zakudya zamagulu ochulukirapo, zomwe zimapezeka pang'ono ndi pang'ono. Chizindikiro ichi chikhoza kugwiritsidwa ntchito bwino pakuwerengera mafuta mu chakudya, zomwe zingathandize kuti shuga ya magazi ikhale pamalo osasunthika.

Zipatso ndi zipatso

Ngakhale kutsekemera kwa zipatso zambiri, pafupifupi zonse zimakhala ndi zovuta zamankhwala. Ichi ndichifukwa cha asidi, omwe samamveka m'mazira chifukwa cha fructose komanso kuchuluka kwa fiber.

Masamba amakhala ndi fiber yambiri, yomwe imasokoneza mayamwidwe am'madzi.

Lamulo lakusankha masamba omwe ali ndi chisonyezo chotsika chakudya - musatengere okoma osati okhuthara.

Zofunika: GI yamasamba ndi zakudya zina zimatha kusintha kwambiri mukaphika, onani tebulo ndi zakudya zoyendetsedwa pansipa.

Mbale, mtedza ndi nyemba

Ndi zakumwa, zonse ndizosavuta, ngati shuga sawonjezeredwa - mutha!

Zinthu zopangidwa

GI ndi kuchepa thupi

Mndandanda wa glycemic ungagwiritsidwe ntchito kuwongolera kulakalaka, komwe kumathandiza kutaya mapaundi owonjezera.

1. Mukamadya zakudya zokhala ndi GI yayikulu, kuchuluka kwa shuga m'magazi kumawonjezeka kwambiri, ndikupangitsa kuti thupi lithandizire kutulutsa kwa insulin m'magazi.
2. Insulin imathandizira kuti shuga alowe m'maselo, motero amapanga depot yamafuta.
3. Kuchuluka kwa insulini kumapangitsa kuchepa kwakanthawi kwa shuga m'magazi, zomwe zimapangitsa kuti pakhale njala.
4. Popeza kudumphadumaku kumachitika mkati mwa ola limodzi, ola limodzi, mutatha kudya chakudya chokwanira ndi GI, mudzakhalanso ndi njala.
5. Chifukwa chake, kuchuluka kwa kalori kokwanira kumawonjezeka masana.

• Kuchuluka kwa zopatsa mphamvu, zomwe zimakhala ndi mavitamini ndi michere yazakudya ndizofunikanso kuti thupi lizigwira ntchito bwino.
• Pizza ndi oatmeal zili ndi GI yomweyo, koma oatmeal ndiyabwino malinga ndi kuchuluka kwachilengedwe
• Kutumiza kukula ndikofunikira.
• Zakudya zamafuta ambiri zomwe mumadya, ndizomwe zimakhudza shuga wanu wamagazi.

Kuchepetsa thupi kutengera GI muyenera:

1. onjezani mbewu zonse, nyemba, zipatso, mtedza, masamba osakhala otsekemera ndi GI yotsika,
2. sinthani zakudya zomwe zili ndi GI yayikulu - mbatata, mkate woyera, mpunga,
3. muchepetse kumwa kwa zakudya zotsekemera - zinthu zophika, maswiti ndi zakumwa zokhala ndi shuga. Osazidya padera, phatikizani ndi zakudya zomwe zili ndi GI yochepa kuti muchepetse chiwerengerocho.

Zakudya zilizonse zimakhala ndi zakudya zama protein ndi protein. Komanso, sizitengera cholinga: kuchepa thupi kapena kunenepa. Izi zimachitika chifukwa cha kuvulaza kwa shuga woyipiritsa thupi.

Glycemic Food Index Gome

Maulalo achangu

Zamasamba

Zipatso ndi zipatso

Zakudya monga chimanga ndi ufa

Zinthu zamkaka

Nsomba ndi nsomba zam'nyanja

Zinthu zopangidwa ndi nyama

Mafuta, Mafuta, ndi Msuzi

Zakumwa

Zina

Glycemic Food Index Gome.

Ngati mumakonda nkhaniyi, mugawane ndi anzanu!

Lingaliro lazinthu za GI

Mtengo wa GI umawonetsa kuchuluka kwa glucose komwe kumalowa mthupi ndi mayamwidwe ake. Chifukwa chake, pamene chizindikirocho chizikula, chakudya chimapatsa mphamvu thupi. Ngakhale ma carbohydrate okhala ndi index yotsika ya glycemic, amatchedwanso zakudya zabwino, amamwetsa pang'onopang'ono, amapatsa mphamvu munthu ndikuwapatsa kumva kukomoka kwa nthawi yayitali.

Ngati munthu adya zakudya zokhala ndi index yayikulu pachakudya chilichonse, ndiye kuti pakapita nthawi, izi zimayambitsa kusokonezeka kwa metabolic, shuga wambiri wamagazi ndikupanga maselo amafuta.

Zikalephera izi, munthu nthawi zambiri amayamba kumva ludzu, ngakhale kudya chakudya chokwanira. Glucose wolandilidwa ndi thupi sangathe kuyamwa bwino ndipo amasungidwa mthupi lamafuta.

GI imagawidwa m'magulu atatu, awa:

• 0 - 50 PIECES - otsika,
• 50 - 69 PIECES - wapakatikati,
• 70 mayunitsi ndi pamwamba - okwera.

Mndandanda wamtengo wapatali wa glycemic wa chakudya chamagulu umapezeka m'magulu onse azinthu, omwe amafotokozedwa pansipa.

Masamba okhala ndi "Carbohydrate Oyenera"

Ngati mungasankhe kudya bwino, ndiye kuti masamba azipatsidwa chidwi ndi ndiwo zamasamba, chifukwa ayenera kukhala theka la zakudya za tsiku ndi tsiku. Kuchokera pamndandanda wamasamba wokhala ndi GI yotsika, mutha kuphika mbale zingapo - saladi, mbale zam'mbali ndi casseroles.

Ndikofunikira kudziwa zamasamba "kupatula", omwe nthawi ya kutentha amawonjezera kwambiri chizindikiro - ichi ndi kaloti. Zosakaniza zake zosaphika zamtundu wobiriwira zimakhala mayunitsi 35, koma m'miyeso 85 yophika. Palinso lamulo lina lofunika la mitundu yonse ya ndiwo zamasamba ndi zipatso - ngati zibweretsedwa ku mbatata yosenda, chindapusa chidzachuluka, ngakhale sichofunikira kwambiri.

Amaloledwa kudya madzi a phwetekere ndi zamkati, omwe ali ndi GI yotsika. Amaloledwa kusiyanitsa kukoma kwa mbale ndi masamba - parsley, katsabola, basil ndi ena, chifukwa GI yawo siyidutsa 15 mayunitsi.

Masamba Ochepa a GI:

1. biringanya
2. nandolo zobiriwira ndi zouma,
3. mitundu yonse ya kabichi - broccoli, kolifulawa, yoyera, yofiyira,
4. anyezi
5. Tsabola wowawa komanso wokoma
6. phwetekere
7. nkhaka
8. squash
9. radishi
10. ndi adyo.

Bowa wa mitundu iliyonse akhoza kudyedwa, chizindikiro chawo sichidutsa 40 PIERES.

Zinthu monga mkaka ndi mkaka

Zinthu monga mkaka ndi mkaka wowawasa ziyenera kupezeka pakudya tsiku ndi tsiku. Izi zimafunikira pakugwira ntchito kwabwino kwam'mimba, kuchuluka kwa mabakiteriya ake opindulitsa. Komanso kapu yamkaka yopaka mkaka imatha kukwaniritsa theka la calcium tsiku lililonse.

Mkaka wa mbuzi umawonedwa wopindulitsa kwambiri kuposa mkaka wa ng'ombe. Mitundu iwiri ya mkaka wotere imakhala ndi GI yotsika. Tiyenera kukumbukira kuti chakumwa cha mbuzi chimayenera kuwiritsa kaye asanamwe. Ngati mutatha kudya m'mimba simumva bwino, ndiye kuti muyenera kusintha kugwiritsa ntchito zinthu zamkaka, mwachitsanzo, Ayran kapena Tan.

Zopatsa mkaka wowonda zimatengedwa bwino ndi thupi, ndikadali ndi zopatsa mphamvu zopatsa mphamvu. Chifukwa chake, ndikofunikira kuti chakudya chomaliza chinali ndi mkaka wothira mkaka.

Mkaka wochepa wa GI ndi mkaka wowawasa:

• mkaka wamtundu uliwonse - ng'ombe yonse ndi mbuzi, skim ndi soya,
• Tchizi tchizi
• misa wopingasa,
• kefir
• mkaka wowotchera,
• yogati
• seramu
• tofu tchizi.

Kuyambira kanyumba tchizi pachakudya cham'mawa kapena chazakudya mungathe kukonza mbale - kanyumba tchizi.

Groats Zotsika

Kusankha kwa mbewu monga chimanga kuyenera kufikiridwa mosamala, chifukwa ambiri ali ndi chidziwitso chowonjezeka. Ndikwabwino kuwaphika m'madzi popanda kuwonjezera batala. GI ya batala - mayunitsi 65, pomwe ali ndi zopatsa mphamvu zambiri.

Njira ina ikhoza kukhala mafuta a masamba, makamaka mafuta a azitona. Ili ndi mavitamini ndi michere yambiri osiyanasiyana.

Palinso lamulo - lomwe limakulitsa phalalo, lotsitsa mzere wa glycemic. Chifukwa chake mbale zam'maso zowoneka ziyenera kutayidwa.

Mbewu zophatikiza chakudya:

Mpunga Woyera ndi phala ya chimanga imakhala ndi GI yayikuru, ndiye muyenera kuwasiya. Ngakhale phala ya chimanga mu mtundu 2 wa shuga imalimbikitsidwa ngakhale ndi madokotala, ngakhale ali ndi mfundo zambiri. Izi ndichifukwa choti zili ndi mavitamini ambiri.

Mitundu yonse ya mtedza imakhala ndi GI yotsika, koma ndiwotentha kwambiri. Idyani mtedza theka la ola musanadye. Izi zikuthandizira kuchepetsa kuchuluka kwa maphunziro. Izi zimafotokozedwa mophweka - mtedza umakhala ndi cholecystokinin, yomwe imatumiza ubongo kuti ukhutitse thupi.

Mtedza ndi theka wopangidwa ndi mapuloteni, omwe amatha kulowa bwino ndi thupi kuposa nyama yankhuku. Amakhalanso ndi ma amino acid ndi mavitamini. Kuti chida ichi chisataye phindu lakelo, mtedza uyenera kudyedwa waiwisi, osaphika.

Ndikwabwino kusankha mtedza wosagundika, popeza mukayatsidwa ndi dzuwa mwachindunji, mankhwalawo amatha kusintha kukoma.

Mafuta Ochepa a GI:

Mlingo watsiku ndi tsiku sayenera kupitilira 50 g.

Nyama, offal ndi nsomba

Nyama ndi nsomba ndiye gwero lalikulu la mapuloteni. Nsomba zimakhala ndi phosphorous, kotero kupezeka kwake muzakudya kumatha kukhala katatu mpaka kanayi pa sabata. Sankhani nyama ndi nsomba ziyenera kutsamira, ndikuchotsa khungu ndi zotsalira zamafuta.

Kuphika maphunziro oyamba pa nyama osavomerezeka. Kusankha kotheka ndi msuzi wachiwiri. Ndiye kuti, nyama itayamba kuwira, madziwo akaphatikizana, maantibayotiki onse ndi mankhwala ophera tizilombo omwe anali m'nyama amapita nawo. Nyamayi imatsanuliridwa ndimadzi ndipo koyamba maphunziro akukonzedwa kale.

Kuti nsomba ndi nyama zisakhale cholesterol, zizikhala zophika, zotenthetsedwa kapena mu uvuni.

Nyama Yapansi ya GI ndi nsomba:

1. nkhuku
2. nkhuku
3. zinziri
4. ng'ombe
5. ng'ombe chiwindi ndi lilime,
6. chiwindi cha nkhuku
7. nsomba
8. Pike
9. hake
10. Pollock

Mtundu wa nyama wopangidwa ndi nyama umakhala mpaka 200 g.

Nyama iliyonse yazakudya ndizochepa. Chifukwa chake glycemic index ya Turkey idzangokhala magawo 30 okha.

Mafuta ophikira

Pali mitundu yosiyanasiyana yamafuta amasamba. Popanda malonda otere, ndizosatheka kulingalira kukonzekera kwachiwiri. GI yamafuta ndi zero, koma mawonekedwe awo a caloric ndiokwera kwambiri.

Ndikwabwino kusankha mafuta a azitona, ndi mtsogoleri pazomwe zili ndizofunikira. Nthawi zonse munthu wathanzi amakhala supuni ziwiri.

Mafuta a azitona amakhala ndi ma asidi ambiri a monounsaturated. Amakulolani kuti muchepetse cholesterol yoyipa "yoyipa", yeretsani magazi kuundana wamagazi, komanso kukonza khungu.

Kanemayo munkhaniyi amakamba za zakudya zamagulu a glycemic index.

Shuga, GI yayikulu komanso kusokonezeka kwa metabolic

Tiyenera kumvetsetsa kuti ola lililonse ndi theka anthu amamwa china chotsekemera (tiyi wokhala ndi shuga, bun, makeke, maswiti, zipatso, ndi zina), ndiye kuti mulingo wamagazi m'magazi umakhala wokwera nthawi zonse. Poyankha izi, thupi limayamba kutulutsa insulin yocheperako - chifukwa, kagayidweko kamawonongeka. Mapeto ake, izi zimatha kudzetsa kukula kwa matenda ashuga.

M'malo mwake, kumwa kwazakudya zamapangidwe a carbohydrate ambiri okhala ndi glycemic index kumakhudza kwambiri kuchuluka kwa shuga m'magazi ndipo kumasokoneza machitidwe a metabolic mthupi - kuphatikiza makina opanga mahomoni am'mimba a leptin. Zotsatira zake, munthu amakhala ndi nkhawa nthawi zonse yanjala ndipo mapangidwe ampangidwe wamafuta kumadera ovuta amayamba.

High Glycemic Index Harm

Kunena zowona, sizinthu zomwe zimadzigulitsa zokha ndi mkulu wa glycemic index (mpunga woyera, mkate ndi zina zamafulumira zamagalimoto) zomwe zimakhala zovulaza, koma kumwa kwambiri panthawi yolakwika sikuvulaza. Mwachitsanzo, atangolimbitsa thupi, chakudya chamagulutsi chimapindulitsa thupi, chifukwa mphamvu zawo zimapereka chithandiziro chakukulitsa minofu ndikuchira. Mfundozi ndizokhazikitsidwa ndi ntchito ya opeza kulemera.

Komabe, ngati mumadya michere yambiri motere: Kuphatikiza apo, kudalira kumayamba ndi maswiti ambiri komanso makamaka shuga.

Momwe mungadziwire zenizeni za GI ya malonda?

Pamapeto pa nkhaniyi mupezako magome a zakudya ndi mndandanda wokwanira, wapakati komanso wotsika wa glycemic. Komabe, ndikofunikira kumvetsetsa kuti chiwerengero chenicheni cha GI (komanso kuchuluka kwa kukhathamiritsa kwa zakudya kuchokera kuzakudya) nthawi zonse zimatengera njira yokonzekera, kukula kwa gawo, kuphatikiza ndi zinthu zina, komanso ngakhale kutentha kwa chakudya chomwe mumadya.

Mwachitsanzo, mndandanda wa glycemic wa mpunga umasiyana kwambiri kuchokera ku mtundu wake wapompopompo (mpunga woyera wapompopompo uli ndi GI wa mayunitsi 90, mpunga wopanda pake ndi pafupifupi mayunitsi 70, ndipo mpunga wa bulauni ndi magawo 50), kuchokera kukhalapo kapena kusapezeka kwa masamba, nyama ndi mafuta m'mbale yomaliza. Pomaliza, GI ndi gawo limodzi mwazomwe zimadziwika ndi "phindu" la chinthu. FitSeven adalankhula zambiri zokhudzana ndi zakudya zopatsa thanzi komanso zopatsa thanzi.

Glycemic Index: Matambula

Pansipa pali magome a zakudya zotchuka kwambiri zosindikizidwa ndi index wa glycemic. Monga FitSeven tanena pamwambapa, manambala enieni a GI a chinthu china (ndipo, makamaka, chakudya chotsirizidwa) amatha kusiyanasiyana ndi zomwe zalembedwa - ndikofunikira kuti mumvetsetse kuti manambala a tebulo amawerengedwa.

Mwanjira ina, lamulo lalikulu la chakudya chopatsa thanzi sikuti ugawike chakudya m'magawo "oyipa" ndi "abwino" (ndiye kuti, zakudya zokhala ndi chisonyezo chambiri kapena chotsika cha glycemic), koma kumvetsetsa momwe malonda ena amakhudzira kagayidwe kake. Ngakhale izi, kuti muchepetse thupi komanso muchepetse kunenepa kwambiri nthawi zambiri, muyenera kupewa shuga (popeza vuto lake silili m'makalori) komanso mafuta ena othamanga omwe ali ndi GI yayitali.

Zinthu Zamtundu wa Glycemic

Glycemic Index: Chidule

• Mndandanda wa glycemic ndi mtundu wa zakudya zomwe zimakhala ndi chakudya, zomwe zimatanthauzira mphamvu ya chakudya china shuga wamagazi ambiri.
• Kuwunika mndandanda wazakudya za glycemic ndikofunikira kuposa zonse odwala matenda ashugaKomabe, zitha kukhala zothandiza kwa anthu omwe amatsatira Zakudya zochepa Kuchepetsa thupi.
• Zakudya zofunikira kwambiri za glycemic makamaka zimakhala ndi magwero chakudya champhamvu kwambiri (shuga, makeke, uchi ndi zina).
• Zakudya Zochepa za Glycemic Index - Magwero chakudya pang'ono ndi fiber (chimanga, masamba).

1. Matepi a Montintyak Glycemic Index, ulalo
2. Glycemic Index ndi Matenda A shuga, gwero
3. Glycemic Index, gwero
4. Kusintha kwatsopano kwa glucose: Kodi chiwongolero chovomerezeka cha glycemic index ndi njira yoyenera yazakudya yathanzi moyo wonse?
5. Kuyerekeza a Low Glycemic Index ndi High Glycemic Index Mbatata Poyerekeza ndi Satiety: Kafukufuku Wokhala Ndi Wakhungu, Wosasintha wa Crossover ku Humans, gwero

Zakudya zomanga thupi zokhala ndi chisonyezo chotsika cha glycemic: kugwiritsa ntchito cholozera cha zakudya, zopatsa thanzi komanso zopatsa thanzi

Mukamalemba zakudya za anthu odwala matenda ashuga, kuwerengera mndandanda wa glycemic ndi katundu sikokwanira. Ndikofunikanso kuganizira za kupezeka kwa zakudya za mapuloteni, mafuta, mavitamini ndi michere. Zakudya zopatsa thanzi ziyenera kukhala gawo lofunikira la chakudya, apo ayi chiopsezo cha hypo- ndi hyperglycemia ndichachikulu.

Komabe, zokonda ziyenera kuperekedwa kuzinthu zomwe zimakhala ndi index ya glycemic ya 60-70, ndipo, zochepa. Ndipo pophika chakudya, ndikofunikira kupewa kukazinga m'mafuta kapena mafuta a nyama, kuwonjezera misuzi yamafuta yozikidwa pa mayonesi.

Posachedwa, zakudya zama carb zotsika mtengo zayamba kutchuka kwambiri.

Mwinanso amathandizira kuchepetsa thupi, koma kumbali ina, kusowa kwa michere kumatha kuyambitsa zizindikiro zosafunikira:

• kufooka
• kugona
• mphwayi
• dziko lokhumudwitsa
• kusweka.

Makamaka zakudya zamagulu ochepa zili zowopsa kwa odwala matenda ashuga. Chifukwa chake, muyenera kutsatira ulamuliro wa "tanthauzo la golide." M'pofunika kudya zakudya zamafuta, koma ayenera kukhala "athanzi", ndiye kuti, pang'onopang'ono m'mimba.

Zakudya zomanga thupi zovuta kukhala ndi index yotsika ya glycemic zimapezeka pazinthu zotere:

• nyemba
• njere zonse
• masamba.

Zakudya zopangidwa kuchokera kuzakudya izi zimayenera kupanga gawo limodzi mwa magawo atatu a zakudya. Izi zimapereka mphamvu pang'onopang'ono, imakhala ndi zotsatira zoyipa zamagetsi, ndipo sizimayambitsa kusinthasintha kowopsa kwamlingo wa glu m'magazi.

Zakudya zotsalazo zimaphatikizapo chakudya chochepa kwambiri kapena kusowa kwamafuta pang'ono, izi:

• mkaka ndi mkaka,
• zipatso (zipatso za zipatso, maapulo wobiriwira) ndi masamba,
• nyama yokonda
• nsomba zamafuta ochepa komanso nsomba zam'madzi,
• mazira
• bowa.

Mndandanda wamtundu wa glycemic wamalonda ungachepetse ndikukula. Mwachitsanzo, muyenera kudya masamba ambiri osaphika ndi zipatso, pewani kutentha kwawo. Ndipo ngati muwaphika, ndibwino kuti musawerenge. Komanso, simukuyenera kuwaza zakudya zabwino. Kutsika kwa GI kumatha kuchitika powonjezera viniga ndi marinade kutengera.

Zakudya zokhala ndi index yotsika ya glycemic: zakudya za tsiku ndi tsiku, mndandanda wazitsanzo, malamulo oyambira

Zakudya za tsiku ndi tsiku ziyenera kuphatikizapo zakudya zamagulu ochepa a glycemic, mapuloteni ndi mafuta. Zakudya zochepa zama glycemic ndizofunikira kwa aliyense amene akufuna kuchepetsa thupi, akuvutika ndi vuto lotha kunenepa kwambiri.

Mfundo za zakudyazi ziyenera kutsatidwa kwa odwala onse omwe ali pachiwopsezo cha matenda ashuga (okhala ndi cholocha, insulin kukana), omwe ali ndi matenda amtima, m'mimba, kwamikodzo dongosolo, endocrine pathologies.

Zakudya zomwe zikuwonetsedwa sabata iliyonse ndi motere:

• Lolemba.
  Chakudya cham'mawa: nyama yophika, masamba atsopano, khofi kapena tiyi wopanda shuga.
  Chakudya cham'mawa chachiwiri: saladi wa apulosi ndi karoti.
  Chakudya chamadzulo: msuzi wamasamba, zipatso kapena msuzi wa mchere.
  Zakudya zoziziritsa kukhosi: kapu yamafuta ochepa komanso opanda mafuta, msuzi wa rosehip kapena msuzi.
  Chakudya chamadzulo: nsomba yophika ndi nandolo zobiriwira.
• Lachiwiri.
  Chakudya cham'mawa: omelet oyenda ndi masamba.
  Chakudya cham'mawa chachiwiri: tchizi chamafuta ochepa.
  Chakudya chamasana: bowa kapena supu yamasamba yankhuku yophika.
  Zosadya: zipatso zingapo, kefir.
  Chakudya chamadzulo: tsabola wokutidwa ndi nkhuku kapena Turkey mince wopanda msuzi.
• Lachitatu.
  Chakudya cham'mawa: oatmeal, saladi wa masamba ndi mafuta a masamba ndi zitsamba.
  Chakudya chamasana: maapulo, zidutswa zochepa za maapulo owuma.
  Chakudya chamadzulo: borsch pa msuzi wosasunthika wa nkhuku kapena ng'ombe, saladi watsopano kapena sauerkraut.
  Zakudya zokhazokha: tchizi chopanda mafuta, mutha kuwonjezera zipatso.
  Chakudya chamadzulo: nsomba yophika, phala la buckwheat.
• Lachinayi.
  Chakudya cham'mawa: mazira osenda bwino, saladi wa karoti ndi apulosi.
  Chakudya cham'mawa chachiwiri: yogati.
  Chakudya chamasana: msuzi wa nsomba wopanda mpunga, nsomba yophika ndi nandolo.
  Zakudya zoziziritsa kukhosi: kapu ya kefir, zipatso zingapo zouma.
  Chakudya chamadzulo: phala lonse la tirigu, filet yophika, masamba ena atsopano.
• Lachisanu:
  Chakudya cham'mawa: Hercules, mazira owiritsa.
  Chakudya cham'mawa chachiwiri: tchizi chokhala ndi mafuta ochepa.
  Chakudya chamasana: msuzi wotsalira, nyama yophika ndi masamba.
  Zosadya: zipatso.
  Chakudya chamadzulo: yophika hake fillet, yophika mpunga wosasenda.
• Loweruka:
  Saladi wamasamba wowotcha tchizi wopanda mafuta, zikho zonse.
  Chakudya chamasana: zipatso kapena msuzi.
  Chakudya chamasana: msuzi wa bowa, nyama yophika, masamba ophika.
  Zosadya: yogati.
  Chakudya chamadzulo: saladi wa nsomba zam'madzi, zitsamba ndi masamba.
• Lamlungu:
  Chakudya cham'mawa: phala iliyonse, azungu awiri.
  Chakudya chamasana: zipatso zamkati, yogati.
  Chakudya chamasana: msuzi wokonda masamba, nsomba yophika, masamba aliwonse.
  Zosadya: ochepa zipatso zouma.
  Chakudya chamadzulo: chakudya chochedwa thukuta, chipika cha Turkey.

Makonda ndi maphikidwe amatha kusankhidwa pawokha.