Mitundu yachiwiri ya matenda ashuga: glycemic index yamalonda

Kuti athandize odwala matenda ashuga, gome lokhala ndi glycemic indices linapangidwa. Ndi chithandizo chake, mutha kupeza zogulitsa mwachangu kapena kusankha zomwe zingakonzereni mbale. Yambirani pa index ndi zizindikiro kuyambira pamwamba mpaka pansi - pamwambapa ndiye zinthu zothandiza kwambiri za matenda ashuga okhala ndi index ya GI yotsika.

Kutsika komwe mumapita, kumakhala kopanda phindu komanso kuvulaza zakudya.

Maudindo otsika kwambiri ndi zinthu zomwe zimafunikira chithandizo chachikulu. Zitha kudyedwa, koma kawirikawiri.

Chifukwa chiyani timafunikira gomec index index

Kwa iwo omwe sanadziwebe kuti glycemic index ndi yani, pitani pagawo lonse. Mwa njira, adzawonekera posachedwa, kapena mwina panthawi yomwe mumawerenga, zolemba zosavuta zomwe zili ndi matebulo enieni zayamba kale kuwonekera - tebulo la zinthu zokhala ndi GI yotsika, GI yapamwamba, tebulo la zipatso, zipatso, ndi zina zambiri. Ndiyesetsa kudzaza gawoli momwe ndingathere.

Mwachidule, ndiye glycemic index - Ichi ndi chizindikiro cha kuchuluka kwa shuga m'thupi pambuyo poti mwatha kudya. Chiwonetsero chachikulu kwambiri ndi 100. Ichi ndi shuga.

Chilichonse kuyambira 70 mpaka 100 ndichizindikiro chapamwamba. Izi ndi tchipisi, zotsekemera zotsekemera ndi zina zotero. Muyenera kudya zinthu ngati izi kangapo, koma osazichotsa kwathunthu. Kumbukirani kuti, monga chakudya choyenera, ndikofunikira kudya zakudya zoyenera, koma pang'ono.

Kuyambira 50 (55) mpaka 69 ndiye avareji. Ndinkaphatikizanso pasitala, nthochi ndi zinthu zina zamafuta. Timadya zakudya zotere ndikuwerengera ndendende magawo a mkate m'mawa.

Dera lathu lomwe timakonda mpaka 50 (55) ndilobiriwira. Pali zinthu zonse zololedwa komanso zothandiza za shuga - masamba, zipatso, tofu ...

Makhalidwe a 50 (55) akuwonetsedwa, popeza magawo osiyanasiyana ali ndi mawonekedwe osiyanasiyana amalire a dera lobiriwira.

Kusavuta kwa tebulo ndikophweka. Simuyenera kuwerengera chilichonse, ingopezani zomwe mukufuna ndikupeza momwe mungakonzekere chakudya chamasiku ano. Index imakuthandizani kuti muzitha kusintha zakudya.

Kuperewera kwa njira

Zachidziwikire, zolemba zamalonda ndizabwino motsutsana. Tiyenera kudziwa kuti patebulopo mtengo wazinthu zopangira. Pa chithandizo cha kutentha, GI imadzuka. Koma popeza palibe amene angawerengere ndendende zakuphika zilizonse, ndiye kuti pali mwayi wambiri wofufuza komanso kuyerekezera. Ichi ndichifukwa chake ndimakonda kuwongolera magawo omwe adadyedwa.

Gome la zinthu zokhala ndi zotsika zama glycemic

Izi ndi zipatso ndi ndiwo zamasamba zomwe zimakhala ndi shuga ochepa komanso okwera kwambiri mu fiber. Komanso patebulopo pali zinthu za soya zochokera kumapuloteni azamasamba.

Tebulo Index Yogulitsa

Zogulitsa zomwe zimakhala ndi index zomwe zimakhala ndi masamba ndi masamba. Komanso buledi wathunthu, tirigu ndi zinthu zina zam'chitini.

Mkulu wa Zakudya Zam'madzi za Glycemic Index

Zakudya za GI zapamwamba zimaphatikizapo makeke, maswiti, masamba ena ndi zipatso.

Mndandanda wazakudya wa glycemic uzithandiza wodwala matenda ashuga bwino kuthana ndi shuga, chifukwa chake zakudya zopatsa thanzi.

Yesetsani kudya zakudya zamagulu am'munsi zochepa kuti muchepetse shuga m'magazi anu.

Gwiritsani ntchito zomwe zili pagome kuti zakudya za munthu wodwala matenda ashuga nthawi zonse zizikhala zolondola.

Mndandanda wa glycemic wa pickles ndi tomato

Kutsatira zakudya za odwala matenda ashuga, muyenera kusankha zakudya ndi zakumwa ndi chizindikiritso cha magawo 50. Idyani zakudya zomwe zili ndi mtengowu mopanda mantha, chifukwa kuchuluka kwa shuga m'magazi sikungasinthe, ndipo sikukula.

Zamasamba ambiri amakhala ndi GI pamalire oyenera. Komabe, ziyenera kukumbukiridwa kuti masamba ena amatha kuwonjezera phindu, kutengera ndi kutentha. Kupatula koteroko kumaphatikizapo kaloti ndi beets, ikaphika, ndizoletsedwa kwa anthu omwe ali ndi matenda a endocrine, koma mu mawonekedwe osaphika amatha kudya popanda mantha.

Gome lakhazikitsidwa kwa anthu odwala matenda ashuga, momwe mndandanda wazinthu zomwe zimachokera kuzomera ndi nyama zikusonyeza, GI. Palinso zakudya ndi zakumwa zingapo zomwe zimakhala ndi GI yamagulu a zero. Mtengo wokongola wotero poyamba ungasocheretse odwala. Nthawi zambiri, index ya zero ya glycemic imakhala mu zakudya zomwe zimakhala ndi zopatsa mphamvu zambiri komanso zokhala ndi cholesterol yoyipa, yomwe imakhala yowopsa kwambiri kwa odwala onse omwe ali ndi matenda amtundu uliwonse (woyamba, wachiwiri komanso wothamanga).

Mulingo Wogawanitsa:

• 0 - 50 mayunitsi - chizindikiro chotsika, chakudya ndi zakumwa zotere ndiye maziko a chakudya chamagulu a shuga,
• 50 - 69 mayunitsi - pafupifupi, zinthu zoterezi ndizololezedwa patebulopo ngati kusiyapo, osapitiliza kawiri pa sabata,
• Magawo 70 komanso pamwambapa - zakudya ndi zakumwa zomwe zimakhala ndi zizindikiro zotere ndizowopsa, chifukwa zimapangitsa kulumpha kwakuthwa m'magazi a shuga ndipo zimatha kuyipa m'moyo wa wodwalayo.

Nkhaka zokhala ndi mchere komanso zotumphukira sizisintha GI yawoyo ngati akanakhala okazinga popanda shuga. Izi zamasamba zimakhala ndi tanthauzo:

1. nkhaka imakhala ndi GI yamayunitsi 15, mtengo wa calorific pamagalamu 100 a mankhwala ndi 15 kcal, kuchuluka kwa mkate ndi 0.17 XE,
2. mndandanda wa glycemic wa phwetekere uzikhala magawo 10, mtengo wowerengeka pa magalamu 100 a mankhwala ndi 20 kcal, ndipo kuchuluka kwa mkate ndi 0.33 XE.

Kutengera zomwe zafotokozeredwa pamwambapa, titha kunena kuti nkhaka zamchere ndi zosakanizidwa zimatha kuphatikizidwa mosamala mu zakudya zamasiku onse za shuga.

Zinthu ngati izi sizingavulaze thupi.

Ubwino wa nkhaka zamzitini

Nkhaka zamatenda, monga phwetekere, ndizamasamba otchuka, osati kokha ndi matenda "okoma", komanso zakudya zomwe zimapangitsa kuti achepetse thupi. Ndikofunikira kudziwa kuti mitundu iyi ya ndiwo zamasamba sangathe kudyedwa ndi aliyense - osavomerezeka kwa amayi apakati, komanso anthu omwe akudwala edema.

Ma pickles a shuga ndi opindulitsa chifukwa ali ndi fiber zambiri. Zimalepheretsa kukula kwa neoplasms yoyipa, imathandizira pakugwira ntchito kwa m'mimba, kuthana ndi kudzimbidwa ndikuchotsa poizoni m'thupi.

Mukukonzekera, lactic acid imapangidwa m'matchuthi. Iyo, imakhala ndi zovulaza tizilombo toyambitsa matenda m'mimba, komanso imathandizira kuthamanga kwa magazi, chifukwa cha kuchuluka kwa magazi.

Chifukwa chake, zinthu zotsatirazi zamtengo wapatali zilipo mu ma pickles:

• lactic acid
• antioxidants
• ayodini
• chitsulo
• magnesium
• calcium
• Vitamini A
• Mavitamini B,
• Vitamini C
• vitamini E.

Ma antioxidants omwe amaphatikizidwa ndi kuphatikizika amachepetsa kukalamba kwa thupi, kuchotsa zinthu zovulaza ndi mankhwala ena. Zambiri zomwe zili ndi vitamini C zimalimbitsa chitetezo cha mthupi, zomwe zimapangitsa kuti thupi ligonje komanso mabakiteriya osiyanasiyana. Vitamini E amalimbitsa tsitsi ndi misomali.

Ngati mumadya nkhaka tsiku ndi tsiku, ndiye kuti mudzachotsa kuperewera kwa ayodini, komwe kuli kofunikira kwambiri matenda aliwonse omwe amagwirizana ndi endocrine system.

Kuphatikizika kwabwino kwambiri kwa nkhaka, komwe mchere umapangidwa bwino, kumawalola kuti azitha kumamwa. Chitsanzo chochititsa chidwi ndi izi ndi magnesium ndi potaziyamu, zomwe pamodzi zimathandizira pakugwira ntchito kwa mtima ndi mantha.

Kuphatikiza pa zomwe tafotokozazi, ma pickles amtundu wa 2 komanso matenda amtundu wa 1 ali ndi zotsatirazi zabwino thupi:

1. ngakhale atatha kugwiritsa ntchito mankhwala othandizira kutentha, masamba awa amakhala ndi mavitamini ndi michere yambiri,
2. kusangalala kumapangitsanso chidwi,
3. khalani ndi zopindulitsa pamatumbo,
4. sinthani zakumwa zoledzeretsa m'thupi,
5. chifukwa cha kudzimbidwa kwa fiber.

Koma muyenera kukumbukira zina zoyipa kuchokera pakugwiritsa ntchito maapulo. Zitha kuchitika pokhapokha ngati mukudya kwambiri:

• acetic acid imatha kuvulaza enamel ya mano,
• nkhaka sizikulimbikitsidwa matenda a impso ndi chiwindi,
• chifukwa cha zokonda zawo zapadera, amatha kukulitsa chilimbikitso, chomwe sichabwino kwambiri kwa anthu onenepa kwambiri.

Mwambiri, nkhaka ndizoyenera monga chovomerezeka cha chakudya. Amaloledwa kudya tsiku lililonse, osapitirira 300 magalamu.

Maphikidwe a Chakudya Cha shuga

Pickles ndi chimodzi mwazomwe zimapezeka mu saladi. Zimawonjezedwanso pamaphunziro oyamba, monga hodgepodge. Ngati maphunziro oyamba amaperekedwa ndi ma pickles, ndikofunika kuphika mumadzi kapena msuzi wachiwiri wopanda mafuta, popanda kukazinga.

Chinsinsi chosavuta kwambiri cha saladi, chomwe chimaphatikizidwa ngati chowonjezera chachiwiri, chimakonzedwa mophweka. Ndikofunikira kutenga nkhaka zingapo ndikudula pakati m'mphete, kuwaza anyezi wobiriwira. Onjezani ma champronon osankhidwa kapena okazinga, osemedwa mu magawo, bowa wina amaloledwa. Nyengani saladi ndi mafuta a maolivi ndikuphwanya ndi tsabola wakuda.

Musaope kugwiritsa ntchito bowa mu Chinsinsi ichi. Onsewa ali ndi index yotsika, nthawi zambiri yoposa 35 mayunitsi. Kuti muwonjezere mafuta, simungatenge mafuta wamba azitundu, komanso mafuta omwe adathiridwa ndi zitsamba zomwe mumazikonda. Kuti muchite izi, zitsamba zouma, adyo ndi tsabola wowawa zimayikidwa mu chidebe chagalasi ndi mafuta, ndipo chilichonse chimaphatikizidwa kwa maola osachepera 24 m'malo amdima ndi ozizira. Kavalidwe koteroko ka mafuta kumawonjezera kukoma kosiyana ndi mbale zilizonse.

Ndi ma pickles, mutha kuphika saladi wovuta, yemwe adzakongoletsa tebulo lililonse la tchuthi. Ingokumbukirani lamulo limodzi lofunikira pophika saladi ndi maapulo - amafunika kuti atiloweze mufiriji kwa maola angapo.

Chakudya choterocho chidzakongoletsa maphwando azakudya za anthu odwala matenda ashuga ndipo chimasangalatsa mlendo aliyense.

Zosakaniza zotsatirazi ndizofunikira pa saladi ya Caprice:

1. nkhaka ziwiri zosakanizidwa
2. champirons atsopano - 350 magalamu,
3. anyezi umodzi
4. tchizi chamafuta ochepa - 200 magalamu,
5. gulu la amadyera (katsabola, parsley),
6. supuni ya mafuta oyeretsa masamba,
7. kirimu wokhala ndi mafuta 15% - 40 milliliters,
8. supuni zitatu za mpiru,
9. supuni zitatu za mafuta wowawasa wowawasa.

Dulani anyezi mu miyala yaying'ono ndikuyika poto, simmer pa kutentha kwapakatikati, kuyambitsa mosalekeza, kwa mphindi zitatu. Pambuyo kutsanulira bowa kudulamo, mchere ndi tsabola, sakanizani ndi kusenda kwina kwa mphindi 10 - 15, mpaka bowa wakonzeka. Tumizani zamasamba ku mbale ya saladi. Onjezani amadyera abwino, kirimu, mpiru ndi wowawasa zonona, komanso nkhaka za julienne.

Sakanizani zonse bwino. Grate tchizi ndi kuwaza saladi pa izo. Ikani mbale mufiriji kwa maola osachepera atatu. Mlingo wa tsiku ndi tsiku wa saladi ya shuga kwa odwala matenda ashuga sayenera kupitirira 250 magalamu.

Malangizo azakudya zamagulu onse

Monga tafotokozera kale, zakudya ndi zakumwa za anthu odwala matenda ashuga ayenera kukhala ndi index yotsika komanso zopatsa mphamvu zochepa. Koma sikuti ichi ndichinthu chofunikira kwambiri pakudya. Ndikofunika kuti muzitsatira mfundo zomwe mukudya.

Chifukwa chake, chakudya chimayenera kukhala chosiyanasiyana kuti chikwaniritse thupi ndi mavitamini ndi michere yambiri tsiku lililonse. Muyenera kudya osachepera kasanu patsiku, koma osapitirira sikisi, makamaka nthawi zonse.

M'mawa, ndikofunikira kwambiri kudya zipatso, koma chakudya chomaliza chiyenera kukhala chosavuta. Njira yabwino ikakhala kapu ya mkaka uliwonse wamafuta wopanda mafuta (kefir, mkaka wowotchera, yogati) kapena tchizi chamafuta ochepa.

Kutsatira mfundo za zakudya zopezeka m'mankhwala a shuga, wodwalayo amatha kuyang'anira kuchuluka kwa shuga wamagazi popanda mankhwala ndi jakisoni.

Kanemayo munkhaniyi akukamba za zabwino za maula.