Momwe mungachepetse thupi kunyumba

Anthu odwala matenda ashuga ali ndi ntchito yofunika: kuwonjezera kukhudzika kwa insulin m'maselo a minofu ndikuwachepetsa m'mafuta. Izi zimafuna kuwunika pafupipafupi kuchuluka kwa insulin, kudya moyenerera komanso kuchita masewera olimbitsa thupi. Kuti zitheke, madokotala apanga matebulo apadera momwe mndandanda wa insulin amawerengedwa. Tiyeni tiwone mwatsatanetsatane mtundu wa matebulo ndi momwe mungagwiritsire ntchito.

Glycemic ndi insulin index: kusiyana kwake ndi kotani

Kuti mumvetsetse za insulin index (II) ndi ntchito yanji pamoyo wa anthu odwala matenda ashuga, muyenera kudziwa momwe zimasiyanirana ndi glycemic komanso kuchuluka kwake kumatengera kupanga kwa insulin.

Insulin ndi amene amachititsa kuti chakudya chamagulu azikhala ndi shuga. Awa ndi maholide oopsa, omwe amatha kusintha kwambiri ndikusintha pang'ono. Kupanga kwa insulin kumachitika ndi kapamba. Kuchuluka kwa mahomoni kumakhudzana mwachindunji ndi:

• zamaganizidwe
• jenda
• zaka za munthu. Tikamakalamba, thupi lathu limawonongeka.

Mwa akazi, zochita za kapamba zimalumikizana kwambiri ndi ziwalo zoberekera. Mimba, kubereka, msambo, kusamba - zonsezi zimakhudza kupanga insulin.

Mndandanda wa glycemic index (GI) wa zinthu umawonetsa kuyamwa kwa zovuta zam'madzi ndi kuchuluka kwa kuchuluka kwa magazi ndi glucose. Kukwera kwa GI, kumakhala koopsa kwambiri kwa anthu odwala matenda ashuga komanso thupi lonse. Kuchepetsa glucose wamagazi, kupanga kwa insulin, kapena kuyankha kwa insulin, kumayatsidwa. Ngati kuchuluka kwa mahomoni sikokwanira, shuga ochulukirapo amadziunjikira m'magazi, zomwe zimayambitsa kukula kwa matenda a shuga.

Kafukufuku wapadera wofunafuna kudziwa zomwe zimayambitsa matenda a shuga adawonetsa kuti si chakudya chokha chomwe chimapangitsa kuti insulini ipangidwe. Zidapezeka kuti ngakhale zakudya zamafuta ochepa, monga nsomba ndi nyama, zimapangitsanso kuti insulini idulidwe m'magazi. Chifukwa chake, adaganiziridwa kuti ayambitse chizindikiro monga insulin index (II) yazinthu, zomwe zikuwonetsa kufunikira kwa kuyankha kwa insulin. Ndikofunikira kuziganizira mu mtundu 1 wa shuga, popeza kuti jakisoni wa insulin adzadalira magawo ake.

Chifukwa chiyani mukufanizira GI ndi AI

Kwa nthawi yoyamba kugwiritsa ntchito lingaliro la "insulin index" adaperekedwa ndi a Janet Brand-Miller a ku Australia. Anayesa pazinthu 38, zomwe gawo lake linali 240 kcal. Anthu omwe amatenga nawo mbali phunzirolo amadya zakudya zina, kenako amayesa magazi kwa mphindi 15 zilizonse kwa maola awiri. Kuti muwerenge AI, zotsatira zake zinali kuyerekezedwa ndi kutulutsidwa kwa insulin komwe kumachitika chifukwa chodya mikate yoyera muyezo wofanana ndi 240 calories. Chifukwa cha kafukufuku, zidapezeka kuti nthawi zambiri, GI ndi AI zimagwirizana.

Kupeza kosayembekezereka kunali machitidwe azinthu zopangidwa mkaka. Yogurt idasiyanitsidwa makamaka: ndi GI ya 35, index yake ya insulin ndi mayunitsi 115. Kupatula pagulu la mkaka ndi tchizi tchizi. GI yake ndi AI ndi magawo 30 ndi 45, motsatana. Asayansi sangathe kufotokoza chomwe chinayambitsa kusiyana kotereku pakupanga zinthu mkaka. Komanso, palibe umboni kuti kugwiritsa ntchito kwawo kumapangitsa kuti munthu akhale wonenepa.

Chifukwa chake, kwa anthu ambiri, kuphatikiza pa odwala matenda a shuga omwe amadalira insulin, popanga zakudya, munthu ayenera kuyang'ana m'ndondomeko ya glycemic index ya zinthu. Komabe, simuyenera kunyalanyaza kokwanira umboni wa AI, chifukwa kuchuluka kwa mahomoni kumachotsa gland. Zotsatira zake, vuto lotere limachitika, ndipo thupi limayamba kudziunjikira mafuta, mmalo mwakugwiritsa ntchito lomwe lilipo.

Dongosolo la Insulin Index

Dziwani nokha kufunikira kwa cholozera cha zakudya zosiyanasiyana sikugwira. Kuti muchite izi, muyenera tebulo lapadera. Mmenemo, mutha kupeza zakudya zomwe zili ndi AI yambiri yomwe imayambitsa kuchuluka kwa shuga m'magazi, monga nyemba, caramel, kapena mkate yoyera. Zogulitsa zomwe zili ndi GI ndi AI ofanana zimaperekedwanso. Mwachitsanzo, nthochi - 80, oatmeal - 74, zopangidwa ndi ufa - 95. Mwa zinthu zomwe zimakhala ndi insulin yotsika komanso index yayikulu ya glycemic, mazira, granola, mpunga, makeke ndi tchizi zolimba zimatha kusiyanitsidwa.

Kuti chakudya chilibe phindu lililonse la shuga, ziyenera kuphatikizidwa moyenera.

• Mbatata, mkate, nandolo ndi zinthu zina zokhala ndi wowuma kwambiri sizikulimbikitsidwa kuti ziziphatikizidwa ndi zakudya zama protein: tchizi tchizi, nsomba kapena nyama.
• Ndikofunikira kuphatikiza mbale zokhuthala ndi mafuta a masamba, batala kapena masamba monga kaloti, kabichi kapena nkhaka.
• Zakudya zamafuta othamanga (uchi, zipatso, chokoleti ndi zina) ziyenera kuphatikizidwa ndi mafuta komanso osagwirizana ndi masamba ndi mapuloteni.

Malangizo onse

Kuti mupindule ndi zakudya, tsatirani izi.

• Sankhani mosamala zophatikiza. Mukamadya chakudya chamafuta, onjezerani mafuta owonjezera kwa iwo. Mwachitsanzo, nsomba za mchere + avocado + mtedza.
• Pewani kudya zakudya zapamwamba za GI (chivwende, muffin, zakudya yokazinga, yogati).
• Osamadya chakudya chamafuta othamanga komanso zakudya zokhuthala pambuyo maola 14.
• Yesani kugwiritsa ntchito bwino mapuloteni anu am'mawa. Pewani ma flakes ndi mkaka kapena msuzi wazipatso, chifukwa zimakhala zodzaza ndi insulin yayikulu.
• Yesetsani kuti musadye mkaka masana.
• Idyani zakudya zovuta komanso zomanga thupi pakudya kwamadzulo. Kuphatikizidwa kwabwino kwambiri kungakhale bere la nkhuku ndi buckwheat kapena bulgur.
• Werengani malembawo mosamala musanagule zinthu. Ngati zili ndi zotsekemera (maltodextrin, malt, xylose, manyuchi, ndi zina), musakane kuzigula.

Kuti muchepetse mayeso a insulin ndi tiyi, agwiritseni ntchito popanda shuga. Onjezerani mandimu kapena Stevia wokoma pachakumwa, ngati mungafune.

Yesetsani kuti musadalire ma apricots owuma. Zipatso zouma zimakhala ndi shuga wambiri, zomwe zimayambitsa kukwera kwamphamvu kwa shuga. Sinthani zipatso zouma ndi zipatso zatsopano, zotsika-GI monga makangaza, maapulo, kapena mphesa.

Kuphatikiza pa kutsata malonda patebulo la insulin index ndi malamulo a kudya moyenera, kulumikiza zolimbitsa thupi, musaiwale kuwongolera kuthamanga kwa magazi ndi shuga wamagazi. Onetsetsani kuti akuyeza masekeli osachepera kamodzi pamwezi. Ndi phindu lakuthwa kwambiri, sinthani zakudya zanu. Ngati kulemera kumapitilirabe pambuyo pa izi, pitani kuchipatala. Kusakhazikika kwa kulemera kwa thupi kumawonetsa zovuta mu malamulo a insulin. Pankhaniyi, ndibwino kuchitapo kanthu panthawi yopeweka osabweretsa thupi ku zovuta za matenda ashuga.

Kuchepetsa thupi popanda kuvulaza thanzi

Momwe mungachepetse thupi osavulaza thanzi limapangitsa malingaliro a katswiri wazakudya A. Kovalkov. Ndidamvera malingaliro a katswiri wazakudya ndipo ndidalemba pang'ono ndikukhala ndekha. https://www.youtube.com/watch?v=kESo3aV-zgk

Muyezo wa insulin m'magazi umachokera pa 2 mpaka 27. Mutatha kudya, kuchuluka kwa mahomoni kumakwera katatu. Pamimba yopanda kanthu Mtengo wabwino ndi kuyambira pa 8 mpaka 12.

Insulin imasintha kwambiri thupi lathunthu ndipo zimayambitsa matenda akulu:

• - kusabala kwa amuna
• - dzanzi lamphongo
• - zachikazi
• - oncology
• - atherossteosis, etc.

Malipiro omwe alipo (Onse aulere!)

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• Samsung Galaxy S10
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• Ndi mphatso zina zambiri

Zomwe muyenera kuchita ndikudina batani pansipa (GET REWARDS) ndikumaliza chilichonse chomwe chatchulidwa, pambuyo pake mudzatha kusankha mphotho yanu (kuchuluka kochepa!):

Mawu akuti "insulin / insulinemic index" adawoneka posachedwa. Zinayambitsidwa ndi pulofesa waku Australia dzina lake Brand-Miller, yemwe adaphunzira matenda ashuga komanso wathanzi. Zimatanthawuza kuchuluka ndi kuchuluka kwa kupanga kwa insulin mukamadya zakudya zosiyanasiyana. Pogwiritsa ntchito tebulo lapadera, munthu aliyense amatha kuyang'anira chizindikirochi payokha. Ndikofunikira kwa odwala matenda ashuga, koma ndikofunikanso pakudya mokwanira komanso polimbana ndi kunenepa kwambiri (kunenepa kwambiri). Zokhudza momwe insulin index ndi kuchepa thupi zimakhudzira, tikambirana m'nkhani yathu.

Kodi yankho la insulin ndi cholozera ndi chiyani?

Madzi a insulin amatenga gawo lofunikira mu metabolism yamatumbo omwe amafunikira kuti azitha kudya komanso kusamalira mphamvu zamagetsi. Mukugaya chakudya, zakudya zamafuta zimaphwanyidwa kukhala shuga, ndipo zimatengedwa kuchokera m'matumbo kulowa m'magazi. Poyankha kuwonjezeka kwa magazi opatsirana magazi, kapamba amatulutsa gawo la insulini. Njira yachilengedweyi imatchedwa kuyankha kwa insulini.

Timadzi timeneti timagwira ntchito yoyendetsa, ndikupereka glucose ku maselo ndi minyewa, zomwe zimapangitsa kuchepa kwa kuchuluka kwake m'magazi. Zida zomwe zimadalira insulini kwambiri zimakhala minofu ndi adipose, popanda insulin sizidutsa glucose mkati mwa maselo awo. Gawo la Saccharides limagwiritsidwa ntchito kupangira mphamvu, pomwe linalo limasungidwa mu glycogen.

Insulin imalepheretsanso kugwira ntchito ya lipase, enzyme yomwe imaphwanya lipids, ndikuwonjezera ma lipogenis (kapangidwe ka mafuta).

Pazinthu zilizonse, kapamba amapanga kuchuluka kwama mahomoni othamanga mosiyanasiyana. Ili ndiye cholozera cha insulinemic (AI). Zimavomerezedwa kuti insulin ndiyofunikira pakuwonongeka kwa chakudya. Koma kuphatikiza kwa mahomoni kumapangitsanso zakudya zama protein komanso zamafuta ambiri.

Mndandanda wa insulin ndi kuwonda

Anthu omwe amasamala zaumoyo wawo makamaka amene akulimbana ndi kunenepa kwambiri ayenera kudziwa cholozera cha mankhwala. Izi zingathandize kupanga bwino zakudya komanso kupewa zophophonya m'thupi. Nthawi zambiri anthu amadandaula kuti ayesa zakudya zosiyanasiyana, koma kulemera kwawo kumakhala kosasinthika. Izi ndichifukwa choti mafuta amangosinthidwa ndi ma carbohydrate, ndipo amayankha mwamphamvu insulin.

Tisaiwale za kufalikira kwa insulin pa mahomoni ena. Mwachitsanzo, usiku munthu wamkulu, somatotropin imayamba kupangidwa, yomwe imakhudzidwa ndi kuwotcha kwa lipids. Koma kuchuluka kwambiri kwa insulin kumalepheretsa chinthu ichi, ndipo sichingagwire ntchito yake. Chifukwa chake, AI ndiyofunikira kwambiri pazakudya zamadzulo.

Za momwe mungayesere moyenera mahomoni achikazi, zambiri mwatsatanetsatane zimapezeka m'nkhaniyi.

Palinso zinthu zomwe zimakhala ndi AI yayikulu koma sizopatsa mphamvu. Mwachitsanzo, nsomba ndi mkaka zimapangitsa kuti maholide azitha kutulutsa. Ndipo ngakhale sizimayambitsa kuchuluka kwamagazi a shuga, zimakhudza kagayidwe kazakudya kamene kamabwera ndi iwo. Ichi ndichifukwa chake simungadye nthawi yomweyo mkaka ndi zinthu zomwe zili ndi index yotsika ya insulin yochepetsa thupi.

Komanso, musadye zinthu zamkaka komanso zakudya zopezeka ndi AI yayikulu, chifukwa pali kutulutsidwa kwambiri kwa insulin, komwe kumawopseza kukula kwa hypoglycemia yotsika. Izi ndizofunikira osati kuti muchepetse thupi, komanso othamanga komanso omanga thupi. Muyenera kudziwa kuti kuchuluka kwa mkaka kumayambitsa kusungunuka kwa madzi m'thupi ndipo kumabweretsa edema. Chifukwa chake, sikulimbikitsidwa kuti muzigwiritsa ntchito mukatha kudya.

Kuti mudziwe AI, mutha kugwiritsa ntchito tebulo. Zizindikiro zomwe zimasonyezedwamo zidawerengedwa pogwiritsa ntchito mayeso a labotale.

Zogulitsa zomwe zimakhala ndi insulinemic yotsika kwambiri zimaphatikizapo tchizi, mazira, oatmeal, ndi pasitala. Mafuta a azitona, phwetekere, zitsamba, mtedza ndi nkhuku kwenikweni sizikhudza kutulutsidwa kwa mahomoni.

Malangizo: insulin index index

Sikokwanira kudziwa zizindikiro za AI zokha, ndikofunikira kuphatikiza bwino mbale zosiyanasiyana.

Zolemba pokonza zakudya:

• Simungathe kuphatikiza zakudya zama protein (nyama, nsomba, mkaka) ndi zowola. Izi ndi chimanga, mbatata, mkate, nandolo. Muyeneranso kusiya kugwiritsa ntchito zakudya zamagulu azangu nazo (uchi, maswiti, zipatso). Koma mapuloteni amayenda bwino ndi mafuta komanso masamba.
• Zakudya zamafuta othamanga sizingaphatikizidwe ndi chakudya cham'mimba, masamba ndi zakudya za protein. Koma ndizotheka ndi mafuta.
• Masamba amaloledwa kudya ndi mapuloteni ndi mafuta (batala ndi mafuta a masamba).
• Zakudya zokhuthala zimatha kuphatikizidwa ndi mafuta.
• Zinthu zamkaka ziyenera kugwiritsidwa ntchito mosamala. Cottage tchizi, kefir, yogati imakhala ndi zinthu zambiri zofunikira paumoyo, koma yokhala ndi index yayikulu ya insulini, yomwe imakhala ndi katundu wambiri pa kapamba. Kuyeserera ndikugwiritsa ntchito kadzutsa, osakhala ndi chakudya chamadzulo. Paphwando lamadzulo, tchizi chimbudzi chimakonda zinthu zokhala ndi nyama, ndipo wopanda shuga wophweka komanso chakudya chofulumira.

Kwa iwo omwe akufuna kugwiritsa ntchito cholembera cha insulinemic pakuchepetsa thupi, zakudya zomwe zili ndi AI yapamwamba zimalimbikitsidwa m'mawa. Zakudya zamapuloteni ndizabwinobwino pakudya m'mawa, zakudya zopatsa thanzi pang'onopang'ono.

Zakudya za tsiku ndi tsiku ziyenera kugawidwa kuti zakudya ziwiri zizitika asanafike 14,00, ndipo chimodzi chikatha kudya.

Lingaliro la index insulin ndilofunika kwa anthu odwala matenda ashuga, anthu onenepa kwambiri komanso othamanga. Chizindikirochi chimathandizira kupanga bwino chakudya komanso kukhala wathanzi.

Mlozera wa insulin. Kuchepetsa thupi.

Nutritionist A. Kovalkov analankhula za insulin index yazakudya zomwe zimakhudza thupi la munthu ...

Zakudya zonse zili mgawo limodzi:

• - musalole kuti magazi a shuga achepetse kwambiri, apo ayi hypoglycemia imayamba
• - musalole kuti shugayo ikweze insulini kwambiri kuti isafikire mtengo wake ...

Ngati tingakwanitse kusunga insulini yotsika, komanso shuga nthawi yomweyo kuti tisatsike pazigawo, izi ndizabwino kuti muchepetse kunenepa. Pankhaniyi, mahomoni owotcha mafuta ayenera kukhalapo, ngati palibe, ndiye kuti zotsatira za kuchepa thupi sizingatheke.

Kuchepetsa Chachikulu Nambala 1, ndibwino kuti mukhale ndi insulin yabwino. Insulin yokhayo imasokoneza kutentha kwa mafuta kumadzi owotcha mafuta.

Zofunika kuchita?

Yoyamba ndi kuchuluka kwa kuchuluka kwa shuga m'magazi poyankha kudya. Chachiwiri ndi kuchuluka kwa insulin yomwe imamasulidwa.

Kuchepetsa Chachikulu Cha No. 2Momwe mungapangire mafuta oyaka amafuta kuyaka mafuta:

• - mukagone pamaso pa 12,00
• - idyani pang'ono madzulo ndikupatula chakudya

Kukula kwa mahomoni (mahomoni okula) amagwira mphindi 50 zokha munthawi yakugona kwambiri kuyambira maola 00 mpaka maola 01.00 ...

Zogulitsa ndi insulin index

Anthu omwe akufuna kukhala ndi moyo wathanzi komanso wokangalika, akufuna kukhala athanzi komanso kumva bwino, amafunikira kuwunika zakudya zawo nthawi zonse.

Mndandanda wazinthu za insulin ndizowonetsera zomwe ndizofunikira kuziganizira kuti muchepetse kunenepa, komanso kwa anthu omwe akuchita nawo masewera olimbitsa thupi, makamaka iwo omwe ali ndi matenda ashuga, chifukwa thanzi lawo limadalira pakupanga insulin.

Kafukufuku woyamba pa index ya insulini wazinthu adachitidwa mu 1997, ndipo adagwiritsidwapo ntchito monga mankhwala. Munthu aliyense amatha kuwerengera AI pogwiritsa ntchito tebulo lapadera.

Momwe mungayang'anire kuchuluka kwa insulin mthupi

Shuga ndiye chida chokhacho chokhacho chomwe chimalowa mthupi ndipo kapamba amatulutsa insulin nthawi yomweyo.

Ndikofunika kwambiri kuti mupite kwa dokotala kuti mukayeze insulin ndi shuga. Imani phokoso ndikuyamba kulandira chithandizo chotsitsa insulin.

Matenda a shuga amayamba ndi insulin yayikulu, ndipo shuga akadali otsika. Mwachitsanzo, shuga ndi wina 5.4 ndipo insulin pamimba yopanda kanthu ili kale 20. Izi zikuwopseza kale kupanga kwa ONCOLOGY, etc.

Ndi insulin yayikulu kwambiri, simudzatha kunenepa. Ndipo zikatha. Insulin imayamba kugwa, ndipo shuga amakula, zomwe zimabweretsa kudwala kwambiri - DIABETES INSULIN-DepENDENT.

Kulemera kwambiri. Kuchepetsa thupi.

Kodi muyenera kudziwa chiyani?

Kuchepetsa thupi ndi chakudya.ngati simumachotsetsa kunenepa.

Ngati munthu sadya pambuyo pa 6 madzulo, kenako amakhala ndi njala pafupifupi maola 12. Koma ngati munthu ali ndi njala kwa maola opitilira 10, ndiye enzyme inayake imapangidwa m'thupi - lipoprotein kinase, yomwe imayang'anira kusintha kwina kwa chakudya kukhala mafuta.

Kodi ndifunika kumwa madzi a 2 kapena malita angapo patsiku - anthu onse ndi osiyana, okhala ndi moyo wosiyanasiyana. Chamoyo chilichonse chimakhala payokha komanso muyenera kumwa madzi - monga amafunikira.

Ngati pali zochepa -Kudya zochepa kumathandizanso kuti muchepetse kunenepa. Zonse zimatengera malonda omwe adyedwa, tinene chokoleti - ngakhale kuchokera hafu ya kutumizira - shuga yamagazi imakhala yotsimikizika komanso kunenepa kwambiri kumakhalanso.

Zochita zolimbitsa thupi - pamakhala kupangika kwa minofu, mafuta amasunthika kutali ndipo voliyumu ya m'chiuno imakulanso.

Masiku osala kudya -ngati pakufunika kumasula m'mimba.

Momwe mungachotsere kunenepa kwambiri. Zomwe zizipatula.

Momwe mungachotsere owonjezera 5 - 6 makilogalamu owonjezera muyeso kunyumba?

Chinsinsi ndichosavuta, chomwe chikuyenera aliyense, pezani mitundu inayi yazakudya chanu:

• - shuga ndi chilichonse chomwe chili ndi shuga
• - ufa ndi chilichonse chomwe chili ndi ufa
• - mbatata
• - mpunga woyera wopukutidwa

Kuyenda kambiri pafupifupi 5 km tsiku, kusuntha. Pansi pa izi, ma 5-6 kg amafuta amatha kusiya thupi.

Yambirani m'mawa - ndi kapu yamadzi.

Madzi Ochulukirapo a Magnesium - Magnesium ndiye chinthu chokhacho chomwe chimayambitsa kupuma kwamitsempha yamagazi, magnesium imathandizira kupumula komanso kupewa matenda a mtima.

Zoyambitsa Ku onenepa

Ngati kulemera kwakukulu kuli 15 - 20 makilogalamu, uwu ndi nthawi yolankhula ndi dokotala kuti mupeze chomwe chimayambitsa kunenepa kwambiri.

Zomwe zimapangitsa kunenepa kwambiri ndizambiriMwachitsanzo:

• - kusokonezeka kwa mahomoni
• - zovuta zamaganizidwe
• - miyambo ya mabanja, ndi zina.

Kuti muchepetse zomwe zimayambitsa, muyenera kugwira ntchito zovuta.

Zogulitsa zoyenera. Zakudya zabwino

Malangizo a katsamba wokhudza zakudya zopindulitsa ndi zoopsa za thupi la munthu ... https://www.youtube.com/watch?v=soTCx1BUPNc

Osamadya phala la oatmeal ndi semolina kwa okalamba... Glycemic index ya semolina idutsa pamlingo ndipo palibe phindu kuchokera pamenepo.

Phala la barele - Phala yothandiza kwambiri kwa iwo omwe ali ndi bronchitis ndi kutupa kwa bronchial system.

Oatmeal - mu oatmeal pali acid inayake yomwe imalepheretsa kuyamwa kwa calcium ndikuthandizira kuloza calcium kuchokera m'mafupa. Oatmeal imatha kudyedwa kokha kwa masabata awiri, pambuyo pake yopuma sabata ziwiri.

Mafuta Otsika Otsika Otsika mukamafuta - kuphatikiza mafuta anyama ndi mpendadzuwa.

Mafuta opaka - ili ndi mafuta ambiri a OMEGA-3 acid. Koma mofulumira kwambiri, okhathamiritsa m'mweya ndipo amakhala woopsa.

Omega - 6 opezeka mu mafuta a mpendadzuwa

Omega - 9 wopezeka m'mafuta a azitona

Omega-3 imangoyamwa pakakhala Omega-6 ndi Omega-9.

Muyenera kugula mafuta azakudya - 1 spin.

Mafuta oyeretsedwa - mafuta otsika kwambiri.

Batala - amayang'anira ntchito yopanga zinthu zapadera mthupi - prostoglandins. Zomwe zimayambitsa chitetezo cha mthupi. Kuchuluka kwa maselo chitetezo chathupi kumatengera zinthu za ma prostaglandins, omwe amapangidwa ndi batala.

Margarine - ndizovulaza thupi, mitsempha yamagazi, chifukwa cha atherosulinosis, zotengera za m'matumbo.

Mafuta a kanjedza - m'malo mararine ...

Dzira Ya Chiku - mapuloteni a dzira amakhala ndi mapuloteni oyera - mapuloteni, ndi ma yolk mafuta - amakhala ndi kuchuluka kwa cholesterol ndi lycetin, zomwe zimakhudza mapangidwe a cholesterol abwino komanso apamwamba kwambiri m'thupi.

Ndisangalala ndi ndemanga yanu. Amvera ku blog nkhani ndikukhala woyamba kudziwa.

Insulin - "wochititsa" wa shuga

Insulin ndi timadzi tomwe timayambitsa kusintha kwa ma carbohydrate kukhala glucose. Zakudya zokhala ndi zomanga thupi zikafika mthupi, kapamba amapanga insulini. "Fayilo" iyi ya mahomoni imatchedwa "mayankho a insulin" ndipo nthawi zambiri, izi zimachitika mutatha kudya zakudya, zipatso kapena makeke.

Kuphatikiza apo, timadzi timene timalumikizana ndi glucose ndipo "umayenda nawo" kudzera m'mitsempha yamagazi m'matupi a thupi. Insulin imatenga gawo la "wochititsa": popanda mahomoni, glucose sangadutse kulowa mkati mwake.

Thupi limangodya "glucose" kuti apange mphamvu, ndikupanga zotsalazo kukhala glycogen ndikusiya kuti zisungidwe m'matumbo a minofu ndi m'chiwindi.

Ngati mahomoni pazifukwa zina satulutsa insulin yokwanira, shuga ochulukirapo amadzipha m'magazi, zomwe zimayambitsa matenda a shuga.

Vuto lina limayenderana ndi adipose minofu cell cell. Maselo amenewa, chifukwa cha matendawa, amataya chidwi ndipo saletsa "glucose" kulowa. Chifukwa cha kuchuluka kwa shuga, kukulitsa kunenepa kwambiri ndikotheka, komwe kumayambitsanso matenda a shuga. Ichi ndichifukwa chake munthu aliyense amene akufuna kukhala wathanzi ndikukhala ndi mawonekedwe abwino, muyenera kuwerengera chakudya cha AI.

Mlozera wa Glycemic

Ngakhale index ya glycemic siyenera kuwongolera pakukonzekera chakudya kwa anthu onenepa kwambiri.

Zakudya zamafuta osiyanasiyana zimaphwanyaphwanya glucose pamitengo yosiyanasiyana. GI (glycemic index) ikuwonetsa momwe izi kapena kuti chakudya chikhala glucose monosaccharide ndikupitilira njira yake kudzera m'madongosolo a magazi.

Mndandanda wamtundu wa glycemic umaganiziridwa makamaka pazakudya zomwe zimakhala ndi chakudya, popeza zimatha kudzutsa shuga kwambiri m'magazi oyenda. Zogulitsa zimayesedwa pamiyeso ya 100, pomwe 0 ndi kusowa kwa mafuta, 100 ndiye chisonyezo chachikulu.

Chizindikiro ichi chimakonda kugwiritsidwa ntchito popanga menyu wazakudya za kunenepa kwambiri, matenda a shuga, ndi zovuta zina za metabolic.

Lingaliro la index ya insulin ndi kufunika kwake kwa odwala matenda ashuga

Ngati GI ikuwonetsa kuchuluka kwa kusintha kwa zinthu kukhala glucose, ndiye kuti cholembedwa cha insulin chazakudya chikuwonetsa kuchuluka kwa kupanga kwa insulini pakufunika kwa kuwonongeka kwa zinthu.

Kuwerengera kwa paratayi kumalumikizidwa ndi zochitika monga postprandial glycemia - kuchuluka pamaso pa glucose mthupi ndi 10 mmol / l mutatha kudya. Izi zikutanthauza kuti insulini siipangidwa mwachangu mokwanira "kugaya" chakudya. Koma si zinthu zonse zomwe zimachita chimodzimodzi.

Zakudya zamagulu otsika-AI, zamafuta ochulukirapo sizipanga mahomoni. Ndipo pali chakudya chomwe chimayambitsa kapamba, komanso ma insulin.

Kafukufuku wasonyeza kuti kupanga mahomoni omwe amatha kupanga michere yamafuta kumakhudzidwa ndi zakudya zomwe sizikhala ndi zakudya monga zakudya zam'mimba ndi nsomba. Kwa nthawi yoyamba, lingaliro la "insulin index" linapangidwa ndi katswiri wazakudya zaku Australia, Janet Brand-Miller.

Anayesa insulin poyankha mitundu 38 ya zinthu. Anthu omwe adachita nawo kafukufukuyu adadya zomwe adazipeza, pomwepo amatenga magazi mphindi 15 zilizonse kwa maola awiri motsatizana kuti awone insulini.

Kuwerengera AI m'zinthuzo, muyezo unakhazikitsidwa - 1 unit imafanana ndi kutulutsidwa kwa insulini kuchokera pachidutswa cha mkate Woyera mu 240 kcal.

Kodi AI imagwiritsidwa ntchito ndi chiyani?

Ochita masewera amagwiritsa ntchito cholembera cha insulin kuti apeze minofu yambiri.

Kuyamba msanga kwa insulin kumakhudzana ndimatenda a glucose. Kumbali imodzi, izi ndi zabwino, chifukwa shuga sakhazikika m'thupi, koma amasamalitsa maselo ndi mphamvu.

Koma mbali inayi, kuchulukitsidwa kwa mahomoni kumakhudza maselo mu kapamba: amatha mphamvu ndipo amayamba kugwira ntchito moyenera. Mlozera wa insulinemic umagwiritsidwa ntchito pokhapokha pothandiza matenda a metabolic, komanso pokonza zakudya. Nthawi zambiri amagwiritsidwa ntchito ndi akatswiri othamangitsanso chizindikiro awa omwe mayamwidwe othamanga a shuga ali ofanana ndi phindu lochulukirapo mu minofu.

Kuphatikiza apo, kuwerengetsa kwa AI ndikofunikira kuti mukhale ndi thanzi labwino. Kuti muwerenge AI pali tebulo la mankhwala a insulin index.

Malizitsani Tchati cha Chakudya cha AI

Malinga ndi mulingo wa AI, malonda agawidwa m'magulu atatu:

• kuchulukitsa kuchuluka kwa insulin: mkate, mkaka, mbatata, makeke, ma yogurts ndi mafilimu,
• ndi AI wamba: ng'ombe, nsomba,
• AI yotsika: oatmeal, buckwheat, mazira.

Chifukwa chiyani kufanizira GI ndi AI?

Pasitala ali ndi GI yayitali, koma amachepetsa kupanga insulin yachilengedwe.

Kapangidwe ka zakudya zoyenera kuyenera kufikiridwa mosamala komanso mosamala, makamaka ndi matenda osiyanasiyana a mahomoni. Chifukwa chake, pokonzekera mndandanda umawongoleredwa ndi onse AI ndi index ya glycemic, ndikupatsa chidwi chomaliza.

Ndikofunikanso kukumbukira kuti m'mitundu mitundu ya chakudya, magawo a AI ndi GI samasinthana. GI yamkaka yamkaka imakhala yotsika kwambiri kuposa AI, koma nthawi yomweyo, lactose ili ndi msana wambiri wa glycemic ndi index ya insulin yotsika.

Zakudya zomwe zimachepetsa kupanga insulin koma zimakulitsa GI - pasitala, mazira, tchizi cholimba, makeke, granola, mpunga.

Kuchepetsa thupi kuyenera kuganizira mozama kuti insulin index ya kanyumba tchizi ndiyokwera kwambiri. Ikamamwa, imayambitsa kupangika kwa insulin. Chifukwa cha kuchitidwa kwa timadzi tam'magazi, ntchito ya lipase imayimitsidwa, ntchito yake ndikuwononga mafuta. Pafupifupi zizindikilo zomwezo pakati pa zakudya zamkaka zomwe zimapangidwa tchizi, zomwe zimalangizidwa kumwa ndi matenda a shuga a 2.

Malamulo oyambira kuphatikiza malonda ndi:

• Mbale yokhala ndi wowuma kwambiri: mbatata, mkate, nandolo sizikulimbikitsidwa kuti ziziphatikizidwa ndi mapuloteni: nsomba, tchizi chanyumba, nyama,
• Idyani zakudya zabwino zokhala ndi mafuta ophikira, masamba, batala, komanso masamba.
• Zakudya zowuma zowuma zowonjezera zakudya sizololedwa
• Mapuloteni ndi mafuta ndizoyenera kudya chakudya chambiri, koma osati masamba ayi,
• mafuta osaphatikizika kuphatikiza zovuta zamafuta ndizophatikiza zopindulitsa kwambiri.

Momwe mungapangire chakudya potsatira izi?

Ochita masewera komanso kuchepa thupi ayenera kupereka zokonda pa mapuloteni.

Pazakudya zathunthu, zofunika kuti thupi lizipezeka. Ndikofunikira kutsatira zitsimikizo zamtunduwu ndikuphatikizira molondola zomwe zikuwerengedwa zawo ndi zomwe munthu amafunsa komanso mawonekedwe a thupi.

Mukamapanga menyu, osewera, komanso anthu omwe akufuna kuchepa thupi, ayenera kuyang'ana kwambiri pang'onopang'ono wopatsa mafuta ndikupatsa zakudya zama protein.

Kuphatikiza apo, magawidwe azinthu malinga ndi zakudya ayenera kukhala motere: chakudya cham'mawa - mapuloteni, chakudya chambiri komanso wowuma - mpaka maola 14, chakudya chamadzulo - zovuta zamakina ndi mapuloteni (mwachitsanzo, mpunga wokhala ndi bere la nkhuku).

Kuti muchepetse AI, muyenera kupewa zipatso (makamaka kusiya chivwende), muffin ndi yokazinga, kuchepetsa kugwiritsa ntchito yogati.

Mndandanda wa inshuwaransi ya khofi ndi tiyi ukhoza kuchepetsedwa pakumamwa izi osawonjezera shuga ndi mkaka, ndi kuphika “bwino” powonjezera mapuwa osenda mmalo mwa shuga.

Mwa mitundu yonse ya chokoleti, muyenera kusankha zowawa, ndipo m'malo mwa zipatso zotsekemera, mutha kudya kaloti ndi index yotsika.

Mndandanda wa insulin ndi zakudya

Ngati mukuchepetsa thupi kapena muli ndi chakudya chokakamizidwa chifukwa cha thanzi, ndiye kuti muyenera kuyang'ana kwambiri za lingaliro longa index ya mankhwala a insulin: kupanga kwa insulini m'thupi kumadalira kutalika kapena kutsika kwake. Ili ndiye lingaliro latsopano lomwe lidasinthiratu lingaliro lazakudya motero. Onani zomwe chizindikiro ichi ndi chiyani, momwe chikuwonjezerekera ndikuchepetsedwa, komanso momwe chimasiyanirana ndi index ya glycemic yodziwika bwino.

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.

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.

Ndizosatheka kuwerengera payokha index ya insulin, chifukwa izi ndiye kuti pakhala tebulo lapadera, momwe zimakhazikitsira zofunika kwambiri, koma sizogulitsa zonse zomwe zimalowetsedwa. Izi ndi izi:

Insulin Index ndi Mkaka

Ngati muphunzira tebulo mosamala, zimawonekera kuti mbale zamkaka zimakhala ndi AI yayikulu.

Asayansi akukhulupirira kuti mapuloteni amkaka amakhudza kapamba motere, koma momwe mungafotokozere AI yapamwamba ya mbatata kapena mpunga womwewo? Yankho la funsoli siliperekedwa.

Komabe, zimatsimikiziridwa kuti ngati mungachotsere mkaka ku menyu wanu, ngakhale ndi mafuta omwe ali ndi zero, mutha kuchepetsa mosavuta kulemera kwanu kuchokera ku 1-2 kg pa sabata.

AI yayikulu kwambiri pakati pa zinthu zamkaka imakhala ndi tchizi wamba wopanda mafuta. Izi zitha kuwoneka pagome pomwe nambala ya "120" ikuwonetsedwa.

Komanso, index yake ya glycemic ndi 30, yomwe imachepera kanayi! Komabe, pambuyo pa zonse, mbale momwe muli zosakaniza ndi kuphatikiza kanyumba tchizi zimakhalapo mu chakudya chachitatu chilichonse kuti muchepetse kunenepa.

Zimveka bwino kuti chifukwa chiyani amuna ambiri samapereka zotheka monga momwe anakonzera, kutengera zomwe zili m'mbalezo. A.

Malangizo azopatsa thanzi

Gome ili ndilothandiza kwa iwo omwe adaganiza zokhala ndi thanzi labwino kapena kuchepa thupi, chifukwa cha mfundo za zakudya za AI:

Tanthauzo la malingaliro

Mu 90s ya XX century, kafukufuku wokwanira wokwanira adachitidwa kuti adziwe index ya mankhwala a insulin, ubale pakati pa zakudya ndi kulemera kwa thupi la maphunziro.

Pa kuyesera, magawo azinthu zomwe zimakhala ndi zopatsa mphamvu za 240 kcal zidatengedwa, adaziyerekeza ndi mkate woyera. Pokhapokha, mndandanda wake umatengedwa ngati 100% - gawo lowonetsera.

Zotsatira za kafukufukuyu, zidapezeka kuti ngakhale ndi mafuta omwewo, pali kusiyana pakati pa glycemic ndi insulin indices.

Nthawi zina, chindapusa cha insulin chimaposa glycemic level.

Kafukufuku awonetsa kuti zakudya zokhala ndi index yotsika ya glycemic zingayambitse kupanga kwa insulin kwambiri. Ndipo izi zimakwiyitsa kunenepa, kotero simungathe kuzigwiritsa ntchito mukachepetsa thupi.

Muyenera kumvetsetsa momwe index ya glycemic imasiyanirana ndi insulin. Chizindikiro choyamba chikuwonetsa momwe insulin imapangidwira ndi maselo a beta: zimachitika spasmodically. Kupanga kwa insulini kumapangitsa kuchepa kwa kuchuluka kwa shuga, koma njira yamafuta amira.

Chizindikiro chachiwiri chikuwonetsa momwe insulin ikusinthira mukamadya zakudya. Zikuwonetsa momwe ma carbohydrate amalowa mwachangu m'magazi, omwe amabweretsa shuga, omwe amasinthidwa kukhala shuga, komanso momwe kapamba amakhudzira. Inde, zakudya zina zamafuta ochepa zimapangitsa kuti insulini ipangidwe.

Njira ya metabolism

Mu thupi, mphamvu imapangidwa pakukonza chakudya. Izi zikuchitika motere.

1. Zakudya zamafuta zikafika m'thupi, zimagwera mu fructose ndi glucose, nthawi yolowa m'magazi ndi yochepa. Zophatikiza zamagalimoto zovuta ndizomwe zimapatsa mphamvu. Mukukola, kuchuluka kwa glucose amakwera, kapamba amayamba kupanga mahomoni. Njirayi imatchedwa yankho la insulini pazinthu kapena ma insulin wave.
2. Insulin imasakanikirana ndi shuga omwe amalowa m'thupi, amalowa m'magazi ndipo amatengedwa kupita ku adipose ndi minofu minofu. Ngati palibe insulini, ndiye kuti glucose sangathe kulowa m'maselo a minofu: nembanemba yawo imakhala yovundikira.
3. Gawo la glucose lomwe limalandira limagwiritsidwa ntchito nthawi yomweyo kuchirikiza moyo, ndalama zotsalazo zimasinthidwa kukhala glycogen. Iye ali ndi udindo wokusintha kuchuluka kwa shuga pakati pa chakudya.
4. Ngati kagayidwe kazakudya kangasokonekere, ndiye kuti zolephera zimachitika m'thupi la glucose metabolism. Zotsatira zake, kunenepa kwambiri kwa visceral kumakula, chiopsezo cha matenda amtundu wa 2 chikuwonjezeka.

Tiyenera kumvetsetsa kuti chakudya cham'mimba chambiri chimalowa nthawi yomweyo m'magazi. Zakudya zomanga thupi zovuta zimapangidwa ndi cleavage yoyambirira, chifukwa chake, kuchokera ku kuchuluka komweko kwa zotsatira zake za thupi, thupi limayang'ana zomwe zili ndi shuga wina. Izi ndizomwe mndandanda wa insulinemic umayimira.

Chibale pakati pa yankho la insulin ndi shuga

Kuti mudziwe momwe thupi liyenera kuchitira polowetsa chinthu kulowa m'thupi zitha kuchitika pokhapokha.

Pa kafukufukuyu, odzipereka adaloledwa kudya chinthu china kenako kwa maola awiri pafupipafupi mphindi 15 zilizonse, kuchuluka kwa glucose m'mwazi kudatsimikizika. Chifukwa chake, index ya glycemic idatsimikizika.

Ndipo kumvetsetsa kutalika kwa insulin yomwe imapangidwa ndi kapamba kumachokerako, chizindikiro cha mayankho a insulini (index) chimalola.

Pogwiritsa ntchito zakudya zomwe zimakhala ndi insulin yayikulu, munthu amachepetsa mphamvu ya kapamba ake. Akamatengedwa m'thupi, njira yodzikundikira mafuta imayamba, nkhokwe zomwe zilipo sizikugwiritsidwanso ntchito.

Mutha kuthana ndi zomwe thupi limachita pazitsanzo za tchizi. Akagwiritsidwa ntchito, kapamba amakumana ndi kutulutsidwa kwa insulin. Mndandanda wake wa glycemic ndi 35, ndipo insulin index ndi 120.

Izi zikutanthauza kuti kuchuluka kwa shuga panthawi yogwiritsa ntchito sikukula, ndipo insulin imayamba kupangidwa mwachangu.

Poterepa, thupi silimawotcha mafuta omwe amalandilidwa mthupi, owotchera mafuta ochulukirapo (lipase) amatsekeka.

Izi zikutanthauza kuti ngakhale ndi index yotsika ya glycemic, zinthu zomwe zimapangitsa insulini zimalepheretsa kudutsa njira yakuchepera. Izi zimayenera kukumbukiridwa ndi anthu omwe akulimbana ndi kunenepa kwambiri.

Asayansi ena amafotokozera za kusiyana kwa glycemic ndi insulin index mwa zomwe zili ndi shuga mkaka (lactose) ndi momwe zimachitikira ndi lactic acid. Chifukwa cha izi, insulin imatha kumasulidwa.

Koma chifukwa chenicheni cha kutulutsidwa kwa insulin sichikudziwika.

Mndandanda Wazogulitsa

Kumvetsetsa zoyambira za zakudya zoyenera, ambiri akuyesera kupeza mndandanda wazinthu zomwe zimakhala ndi insulin. Mawu awa si olondola. Kupatula apo, insulini ndi mahomoni omwe amapangidwa ndi kapamba pakudya.

M'kati mwa kafukufukuyu, zinali zotheka kukhazikitsa kuti zinthu zonse zamkaka (kupatula tchizi) zimapangitsa kuti insulini itulutsidwe. Mwachitsanzo, index ya glycemic ya mkaka wamba ndi 30, ndipo insulin index ndi 90. Koma simuyenera kukana zinthu zamafuta, mutha kuzigwiritsa ntchito. Zowona, madokotala amalangizira kuti asamwe zakudya pa mkaka.

Anthu odwala matenda ashuga komanso anthu omwe akufuna kuchepa thupi azikhala ndi chidwi ndi mndandanda wazomwe zimakhala ndi insulin index:

Anthu ambiri amagwiritsa ntchito kefir pamiyeso yambiri kuti achepetse thupi. Iye, monga zinthu zina mkaka, amakwiya kutulutsidwa kwa insulin. Pankhaniyi, mafuta amawotcha. Koma chifukwa cha izi, mkaka sungasiyidwe kotheratu: kupasuka kwa insulini kuyenera kukhala kangapo patsiku.

Mndandanda wa insulin wazinthu zina zotchuka:

Zakudya zoopsa ndizomwe zimangokhala ndi index ya insulin yayikulu, komanso index ya glycemic yayikulu. Ndikofunika kusiya chakudya chimenecho, glycemic index yomwe ndi yoposa 70. Izi ndi maswiti osiyanasiyana, mkate wokazinga, makeke, Zakudyazi, mpunga, mavwende, mbatata zophika. Beer nayo imagwera pansi pa chiletso.

Kugogomeza kuli bwino pazinthu zotsika. Izi ndi zipatso, zipatso, masamba. Mlozera wotsika wa glycemic mu chokoleti chakuda, mtedza, nyemba, mbewu za mpendadzuwa.

Zakudya zoyambira

Kuti muchepetse kunenepa, ziyenera kukumbukiridwa kuti zinthu zomwe zimapangitsa kuti ntchito ya maselo apadera a pancreatic izigwiritsidwa ntchito bwino mu gawo loyamba la tsiku. Mwachitsanzo, pachakudya chamasana, mutha kudya nyama yam'madzi ndi nyama (muyenera kusankha mitundu yamafuta ochepa, mwachitsanzo, bere la nkhuku). Koma nthawi yamadzulo, zokonda ziyenera kuperekedwa kwa masamba: amakhala ndi glycemic yotsika komanso index ya insulin.

Nutritionists akuti muyenera kuyang'ana kwambiri pa index ya glycemic. Pankhaniyi, kuyankha kwa insulin ndikofunikanso. Ndi kuphatikiza chakudya ndi index yotsika ya glycemic ndi mkaka, mutha kuyembekezera kuwonjezeka kwakukulu mu index ya insulin. Ngati mumadya mkaka oatmeal, ndiye kuti insulini iyamba kupanga bwino kwambiri.

Kuphatikiza apo, zinthu zamkaka zimayambitsa kusungunuka kwa madzi mthupi. Mukamagwiritsa ntchito, aldosterone imamasulidwa. Ndiwo mahomoni omwe amalowetsa sodium. Chifukwa chake, madzimadzi mu orgasm amayamba kudziunjikira.

Mutha kupewa kulemera ngati mutsatira mfundo izi:

• Pachakudya chimodzi simungathe kudya mapuloteni ndi chakudya,
• mapuloteni a nyama ndi mafuta sizigwirizana,
• zakudya zomwe zili ndi ma insulin index ofunika kwambiri zimatha kuphatikizidwa ndi zakudya zamafuta ambiri.

Koma ngati muphatikiza zakudya zopatsa thanzi zokha, kuyang'anira kalori wazakudya, ndiye kuti sipadzakhala mavuto ndi kudumphira kwa insulin komanso kuchuluka kwambiri kwa thupi. Koma anthu omwe ali ndi matenda ashuga ayenera kudziwa zakudya zomwe zimapangitsa kuti insulin iyankhe kwambiri.

Anthu odwala matenda ashuga amayeneranso kudziwa momwe angakwaniritsire zofuna za thupi. Mwachitsanzo, 13 g uchi (supuni imodzi yotsekerera) imakhala ndi 10 g ya shuga.

Mulingo wofanana ndi glucose uli ndi gawo la 100 g nyemba zofupira, 20 g ya mikate yoyera kapena theka la apulo wamba.

Koma nthawi yomweyo, uchi ulowa nthawi yomweyo m'magazi, ndipo maapulo, buledi ndi nyemba zimapsa.

Mndandanda wathunthu wa insulin index wa chakudya, malamulo ogwiritsira ntchito mfundo za matenda ashuga

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 wolemba wa zakudya D.

Brand-Muller adapeza kuti zinthu zambiri zimakhala ndi insulin index yayikulu yokhala ndi ma glucose abwino omwe amalowa 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.

Zindikirani! Zambiri zothandiza pazamalonda amkaka a shuga ndizothandiza mukamalemba zakudya za tsiku ndi tsiku. Mukatha kuphunzira izi, mutha kumvetsetsa chifukwa chake odwala matenda ashuga sayenera kudya tchizi chambiri, yogati, ngakhale mafuta ochepa. Zambiri zokhudzana ndi AI ndi GI zam'magulu awa zimawonetsedwa mu gawo "Zosangalatsa pazinthu zamkaka."

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.

Tsatirani ulalo wa Http: //vse-o-gormonah.com/vnutrennaja-sekretsija/podzheludochnaya/lechenie-pri-obostrenii.html ndikuwerenga zamalamulo othandizira kapamba ndi zitsamba pakuwonjezera matenda.

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.

Ndikofunikira kutsatira mfundo za zakudya zoyenera mu matenda a shuga, lingalirani za AI ndi GI pokonza zakudya, makamaka kwa odwala omwe ali ndi matenda omwe amadalira insulin.

Njira yabwino ndikumakambirana ndi katswiri wa zakudya, kuwunika momwe shuga alili m'magazi, kusintha mlingo wa insulin ngati pakufunika jakisoni ya tsiku ndi tsiku, kukumbukira zizindikiritso zofunika zomwe zili pamalonda.

Gome lathunthu la insulin index ndilothandiza posankha mndandanda wazakudya zolemetsa. Zambiri zothandiza nthawi zonse zimayenera kukhala pafupi ndi odwala omwe ali ndi matenda a shuga.

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

Carbohydrate kagayidwe

Thupi limalandira mphamvu zochuluka zamoyo kuchokera ku kagayidwe kazakudya. Osavuta kwambiri, mayamwidwe azakudya za chakudya akhoza kuyimiridwa ndi dongosolo lotsatirali:

1. mukamadya chakudya, mafuta osavuta amadzimadzi mwachangu komanso mwaulesi amapezeka m'magazi ndi fructose, ndipo nthawi yomweyo alowe m'magazi,
2. Zakudya zomanga thupi zovuta zimafunika nayonso mphamvu kuti iwonongeke,
3. njira yovundikira chakudya ndikuwonjezera kuchuluka kwa shuga m'magazi, pomwepo, kumayambitsa makina opanga insulin timadzi ndi kapamba - insulin wave (insulin wave).

Kupitilira apo, insulini imayenera kulumikizana ndi glucose ndiku "kutsatira" kudzera m'magazi kupita ku minofu kapena minofu ya adipose. Popanda insulini, maselo a minyewa amtunduwu amakhala osakanikirana kwambiri ndi glucose.

Kuchuluka kwa glucose komwe amagwiritsidwa ntchito ndi thupi kuti azichita zinthu zofunika.

Gawo la glucose pambuyo polymerization limasandulika glycogen, limayikidwa mu chiwindi ndi minofu.

• hepatic glycogen amasunga shuga wachilengedwe wamagulu pakati pa chakudya,
• minofu imasungidwa m'malo osungirako "othandizira" pazovuta kwambiri, koma imagwiritsidwa ntchito nthawi yayitali kapena pachimake zolimbitsa thupi.
• zina zonse, zomangidwa ndi insulin, shuga zimayikidwa m'maselo a mafuta.

Kuphwanya mphamvu ya maselo amafuta kupita ku insulin yoyambitsidwa ndi kuphwanya kagayidwe kazakudya kumayambitsa kusokonezeka kwa postreceptor mu metabolism ya glucose - kunenepa kwambiri kwa visceral, komwe pakapita nthawi kumabweretsa mtundu wachiwiri wa matenda osokoneza bongo.

Ngati kapamba sangayankhe mokwanira kuwonjezeka kwa shuga wamagazi (amatulutsa kuchuluka kosakwanira kwa timadzi), shuga wambiri wosaphatikizika amapezeka nthawi zonse m'magazi, ndipo shuga yodalira insulin imayamba.

Kugwiritsa insulini kwambiri kumapangitsa kuti magazi azisungidwa kwa hepatic glycogen, ndikusintha kukhala shuga. Chiwindi chomwe chimasowa glycogen chimapereka lamulo la SOS, mwakutero limayambitsa vuto lanjala. Pali bwalo loipa lomwe limayambitsa kunenepa kwambiri, metabolic syndrome ndi matenda a shuga 2.

Zinakhala zofunika kudziwa kuti ndizogulitsa ziti zomwe zingakwaniritse zofuna za thupi zamagazi. Mwachitsanzo, 10 magalamu a chakudya chamafuta muli:

• mu supuni yotsekemera uchi (13 g),
• theka la apulo wamba (100 g),
• mukupereka nyemba (100 g) za nyemba zophika
• magalamu 20 a mikate yoyera.

Zakudya zopatsa mphamvu za uchi mosavuta zimachokera msanga m'matumbo, ndipo ma polysaccharides apulo, nyemba kapena mkate amatenga nthawi kuti awonongeke. Kuphatikiza apo, kuyambira kuchuluka komwe kumayambira chakudya, shuga wambiri amapezeka. Ndizoyerekeza zinthu zomwe zimapangitsa malingaliro a glycemic index.

Katundu wa glycemic

Nthawi yomweyo monga GI, lingaliro la Glycemic katundu (GH) linayambitsidwa, chifukwa kagayidwe kazachilengedwe kamakayidwe kamakina sikakhudzidwa kokha ndi kapangidwe ka chakudya, komanso kuchuluka kwawo mwachindunji.

GN imakupatsani mwayi kuzindikiritsa katundu pa zikondamoyo, zokumana nazo popanga kuchuluka kwa insulini poyankha chinthu china. Mwachitsanzo, katundu wa 50 g wa chakudya cha mbatata ndiwokwera katatu kuchulukirapo kuposa 50 g ya chakudya cha vermicelli. Ena adawona izi ngati chizindikiro chochepa.

Kuti muwerengere katundu woterewu, fomuloli imavomerezedwa - GN = GI ya mankhwala * kuchuluka kwa chakudya mu 100 g / 100.

Kumaliza maphunziro athunthu a glycemic tsiku ndi tsiku: okwera. Kwa anthu omwe akufuna zakudya zamafuta ochepa, GN = 80 - 100 akulimbikitsidwa.

Kugwiritsa ntchito kwa GI ndi AI

Malangizo apadera kwa aliyense kupatula odwala matenda ashuga omwe amadalira insulin ndikuti mukayerekezera magawo awiriwa, muyenera kuyang'ana kwambiri pa GI, kenako ndikusintha zakudya zanu ku AI ndi magawo ena. Koma AI siyenera kunyalanyazidwa - kuchuluka kwa insulini kumatsitsa gland ya insulin, kumapereka lamulo lodziunjikira mafuta, osagwiritsa ntchito zomwe zasungidwa kale.

Zakudya zoyenera

Anthu odwala matenda ashuga ayenera kutsatira malangizo awa:

• Musaphatikize zakudya zamafuta othamanga ndi mafuta osapangika - ma pie a batala sayenera kudyedwa ndi nyama, osamwa mbale za nyama ndi zakumwa za shuga.
• Muchepetse kuphatikiza kwakunja kwa mapuloteni ndi chakudya - mwachitsanzo, tchizi tchizi + uchi.
• Pelekani zakudya zophatikizika ndi mafuta ochulukitsa + ophatikiza mafuta: nsomba, avocado, mtedza, sesame ndi mpendadzuwa, filakisi, mpiru, soya ndi chokoleti.
• Sankhani zakudya zokhala ndi GI yotsika komanso pakati, ndikuyang'anira GN yonse. Gwiritsani ntchito luso lililonse lodziwika bwino kuti muchepetse GI yanu.
• Chakudya cham'mawa chimayenera kukhala ndi mapuloteni - chakudya cham'mawa cha ku America "chapamwamba chokhala ndi mkaka (yogati) ndi madzi a lalanje" chimapangitsa thupi "kudzuka" ndi chinsinsi chachikulu cha insulin.
• Konzani zakudya za chakudya chamadzulo. Mapuloteni ndi mafuta madzulo zimatsimikiziridwa kuti zimayambitsa kutulutsa kwa insulin nthawi yogona.
• Kwa odwala matenda ashuga omwe amadalira mahomoni - osadya mkaka masana.
• Osamagula zakudya zamkaka.
• Osagula zakudya zolembedwa "zakudya", "zopatsa mphamvu zochepa" komanso "mafuta ochepa." Zambiri zoterezi, zimawonetsa kuti mafuta achilengedwe asinthidwa ndi chakudya.
• Werengani mosamala zilembo za zakudya za maltodextrin, malt, xylose, madzi a chimanga, ndi zina zina zotsekemera.

Pomaliza, tikukumbukira kuti kuwonjezera pakutsatira kudya, kuchita zolimbitsa thupi tsiku ndi tsiku komanso kumwa mankhwala, kwa odwala okhazikika omwe ali ndi matenda osokoneza bongo kapena omwe ali ndi vuto la matenda ashuga, kumayesedwa mayeso apadera:

• kudziyang'anira pawokha kuthamanga kwa magazi - tsiku ndi tsiku,
• Pitani ku chipatala cha maso - miyezi isanu ndi umodzi iliyonse,
• kusanthula kwa HbA1c-glycosylated hemoglobin - miyezi itatu iliyonse,
• kusanthula kwa magazi ndi mkodzo - 1 pachaka,
• Imani cheke - kamodzi pa miyezi 6,
• masekedwe olamulira - kamodzi pamwezi,
• kudziyang'anira pawokha kuchuluka kwa shuga m'magazi musanadye komanso - 2 kawiri pa sabata, komanso kwa odwala matenda a shuga - tsiku ndi tsiku.