Mndandanda wa glycemic wa batala, zopatsa mphamvu, mapindu

Chofunikira chakudyachi ndikuchepetsa mphamvu ya shuga pamagazi a odwala. Zogulitsa zomwe zimakhala ndi index yotsika ya glycemic sizilola kuti ma carbohydrate azilowetsedwa mwachangu m'magazi, zomwe zikutanthauza kuti munthu amamva kutalika kwakanthawi.

Tinalemba kale za momwe mungadziwire index ya glycemic ya zinthu. Pachifukwa ichi, akatswiri adadzitenga kuti glucose ngati chofotokozera. Mndandanda wake wa glycemic ndi mayunitsi zana. Zina zonse poyerekeza ndi muyezo. Ngati mndandanda wawo wa glycemic uli pafupi ndi mayunitsi 100, ndiye kuti izi zikutanthauza kuti mankhwalawa amatengedwa mwachangu ndi thupi, zomwe zikutanthauza kuti amadzutsa shuga m'magazi mwachangu.

Masiku ano, kukhala ndi moyo wathanzi sikungothandiza, komanso kwamawonekedwe. Ngati mukulemera mopitirira muyeso, zomwe sizimangokubweretserani mavuto, komanso zimawononga thanzi lanu komanso sizikukulolani kuti mulipirire shuga, ndiye iyi ndi nthawi yoti mupangire upangiri wotsatira zakudya zoperewera.

Zakudya za index za Glycemic ndi malamulo ake oyambira

Chakudya chamafuta ochepa chimakhala ndi mfundo ziwiri zazikulu zomwe ziyenera kutsatiridwa. Ndikofunika kuti zakudya zotere sizifunikira ndalama zambiri kapena mndandanda wokhwimitsa zinthu. Motsogozedwa ndi mfundozi, mutha kuchepa thupi, ndipo kumakhala kosavuta kuwongolera shuga.

Pa gawo loyamba la chakudya, mndandanda wazakudya wa glycemic suyenera kukhala wokwera

Ili ndiye lamulo loyamba kuti likuthandizeni kutsatira zakudya zamafuta ochepa. Pa gawo loyamba, ndikofunikira kupatula zonse zomwe zimakhala ndi index ya glycemic yayikulu. Izi zikuphatikiza ndi zipatso zokoma, mbatata, uchi, zipatso ndi mitundu ina ya zinthu. Poterepa, osadziletsa kwambiri pazakudya zanu zopatsa mphamvu. Izi ndizowona makamaka kwa amayi oyembekezera.

Ngati mumayesedwa kwambiri tsiku lililonse, ndiye kuti zakudya izi zimapatsidwanso kwa inu, chifukwa othamanga amafunikira chakudya champhamvu kwambiri kuti azichita masewera olimbitsa thupi.

Zakudya zotsika mtengo zamatumbo zimakhazikika pakudya nyemba, nyemba. Mitundu, masamba, malalanje, mkaka. Mutha kuperekanso maswiti, monga marmalade.

Pa gawo lachiwiri la zakudya, zakudya zomwe zimakhala ndi glycemic index yamagulu 50 zimatha kuwonjezeredwa muzakudya.

Izi zitha kukhala msuzi wa tirigu wokoma, makeke, chokoleti chamdima komanso njere zina. Zakudya izi zimayenera kudyedwa m'mawa. Mikate yoyera ndi zophimba zizikhala zoletsedwa.

Zakudya zama carb zotsika zimakulolani kuti muchepetse kulemera kwa 4-5 kg ​​pamwezi. Zotsatira zoterezi sizithandiza kukwaniritsa zakudya zamafuta ochepa. Musanagwiritse ntchito chakudyachi, muyenera kufunsa katswiri wazakudya ndipo ngati n`koyenera, mayeso.

Zakudya zama index za Glycemic ndi maubwino ake

Mtengo wotsika wa zinthu zovomerezeka. Nyemba, masamba, ndi chimanga ndimtengo wotsika kwambiri kuposa zakudya zamapuloteni.

Kusavuta kutsatira. Zakudya zimatanthauzira kusiyanasiyana ndi zakudya za maswiti ndi zakudya zokhuthala. Mutha kusiyanitsa chakudyachi ndi masamba ndi nyemba, komanso kuwonjezera nsomba. Zakudya izi ndizabwino kwa azungu.

Chowonadi. Anthu ambiri omwe ali ndi matenda ashuga amakhulupirira kuti mutha kuchepetsa thupi pokhapokha muchepetse kalori wambiri wa zakudya. Komabe, sizili choncho. Chakudya chosankhidwa bwino, chomwe ndi zakudya chokhala ndi index yotsika ya glycemic, chimathandizira kuchepa thupi ndikuwongolera bwino shuga. Zakudya zoterezi zimakhala ndi zopatsa mphamvu zopatsa mphamvu zopatsa mphamvu, pomwe munthu amadzaza komanso osadwala.

Zotsatira zoyipa zokhala ndi chakudya chama carb ochepa ndizochepa. Nutritionists amalimbikitsa kutenga ma multivitamini kuti apange kuperewera kwa michere ina.

Zitsanzo za shuga

Zakudya ziyenera kumwedwa katatu patsiku. Mutha kudzikonzekeretsa mwamtundu wazipangidwe zamtundu wazipatso ndi index yotsika ya glycemic.

• Chakudya cham'mawa, mumatha kudya zakudya zamkaka ndi mbale ya oatmeal yokhala ndi zouma kapena zipatso zina zouma.
• Chakudya chamasana, njira yabwino kwambiri ndi msuzi wamasamba ndi magawo 2-3 a mkate wopanda nzeru, komanso zipatso.
• Pakudya kwamadzulo, mutha kudya chidutswa cha nsomba yophika kapena ng'ombe, nyemba ndi amadyera. Yogati yopanda mafuta kapena kefir imaloledwa.

Zakudya zama carb zotsika mtengo sizidzabala zipatso nthawi yomweyo, komabe, izi zimatha kukhazikika kwanthawi yayitali.

Mndandanda wa glycemic wa batala, mphamvu yake

Glycemic index (GI) ndi chizindikiro cha kuwonongedwa kwa chakudya cham'mimba. Chifukwa cha kunyowa kwawo, magazi a m'magazi amakwera.

Mndandanda wa glycemic wa batala ndi magawo 51. Poyerekeza, GI ya mafuta aliwonse azamasamba (mpendadzuwa, chimanga, maolivi, ndi zina) ndi magawo 0. Pankhaniyi, ma endocrinologists amalangiza kudya batala pang'ono momwe mungathere.

Batala ndiwopamwamba kwambiri. Mwachikhalidwe, zimapangidwa kuchokera ku zonona za ng'ombe, zomwe zikutanthauza kuti ndizopangidwa kuchokera ku nyama.

Mtengo wamafuta wa batala ndi 748 kcal pa 100 g.

• mapuloteni - 0,5 g
• mafuta - 82,5 g
• chakudya - 0,8 g.

Makhalidwe oyerekeza zinthu za GI potengera masamba ndi nyama:

• mafuta a nkhumba - mayunitsi 0
• batala - mayunitsi 51.,
• margarine - mayunitsi 55.,
• mafuta a mpendadzuwa - mayunitsi 0
• maolivi - 0 mayunitsi
• sesame - 0 mayunitsi
• mayonesi - 60 mayunitsi
• mpiru - 35 mayunitsi.

Zothandiza katundu

Ma metabolic ofunikira a thupi sangachitike popanda mafuta. Popanda iwo, ubongo sugwira ntchito mwachizolowezi. Aliyense amadziwa za kuchuluka kwa "mavitamini okongola" mu mafuta - E. Anthu omwe adasiya batala kwathunthu amakumana ndi kupindika kwa khungu komanso tsitsi.

Batala ndiwothandiza ndi mavitamini A, E, PP, D, B. Mafuta adzakhala njira yabwino kwambiri yopewera matenda monga nyamakazi, matenda amkati. Chifukwa chogwiritsa ntchito moyenera, mankhwalawo amalimbitsa mitsempha yamagazi, amawonjezera mafuta othandiza "cholesterol". Mafuta amawongolera mahomoni ena ogonana.

Kuthira kwamafuta kumakhala ndi phindu pa m'mimba. Zokwanira, mafuta amakhala ndi choleretic, omwe amathandiza ndi cholelithiasis, kapamba. Pogwiritsa ntchito mafuta pafupipafupi, ntchito zamunthu zimasintha, zimapangitsa kuti pakhale zovuta zina. Vitamini D amalepheretsa kukula kwa rickets. Vitamini A amawongolera masomphenya.

Kuwonongeka kwamafuta

Batala imalimbikitsidwa kuti idyedwe m'malo ochepa kwa anthu omwe ali ndi matenda a shuga komanso kunenepa kwambiri. Ndikosayenera kudya zinthu zomwe zimaphatikizidwa ndi batala wothiridwa ndi kutentha. Pali mafuta ambiri m'mafuta awa. Zatsopano zokhazokha, popanda kuwonjezera mankhwala osakanikirana ndi zakudya kapena zowonjezera, ndizoyenera kudya.