Chidziwitso cha Mazira A Glycemic

Zopatsa mphamvu za calorie ndi index ya mazira ndi zochepa, chifukwa chake, odwala matenda ashuga sayenera kuzikana. GI yamafuta a mpendadzuwa ndi zero, chifukwa cha kuchepa kwa chakudya chamagulu. Koma chogulitsachi chili ndi mphamvu zopatsa mphamvu zochuluka, choncho ndibwino kuti chichepetse. Kuchepetsa komanso kusinthasintha njira kumathandizira zakudya, ngakhale shuga.

ZOFUNIKA KUDZIWA! Ngakhale odwala matenda ashuga kwambiri amatha kuchiritsidwa kunyumba, popanda opaleshoni kapena zipatala. Ingowerenga zomwe Marina Vladimirovna akunena. werengani zonena zake.

GI ndi zopatsa mphamvu: tanthauzo ndi cholinga

Glycemic index imanena kuchuluka kwa shuga m'magazi mutatha kudya chinthu china. Kuchepa kochepa kumawonetsa kugaya pang'onopang'ono shuga akamakula pang'onopang'ono. Mndandanda wapamwamba umawonetsa kuwonjezeka kwa shuga, pomwe machulukitsidwe amakhala osakhalitsa. GI imalumikizidwa ndi "zabwino" komanso "zoipa" zamankhwala. GI yotsika imawonetsa chakudya chabwino ndi cholesterol yomwe ili m'zinthuzo. Zotsirizazo zimagawidwanso m'thupi, zimapereka mphamvu ndipo zimakumbidwa pang'onopang'ono. Pambuyo pa chakudya chotere, palibe kulemera m'mimba ndi kugona.

Shuga amachepetsedwa nthawi yomweyo! Matenda a shuga m'kupita kwa nthawi angayambitse matenda ambiri, monga mavuto amawonedwe, khungu ndi tsitsi, zilonda zam'mimba, zilonda zam'mimba komanso matenda otupa! Anthu amaphunzitsa zinzake zowawa kuti azisintha shuga. werengani.

Kuchuluka kwa mphamvu zolandilidwa ndi thupi pakugaya zakudya zomwe zikubwera kumatchedwa calorie. Chochita chilichonse chimakhala ndi mapuloteni, mafuta ndi chakudya, chomwe, chikagawika, chimapatsa mphamvu:

• 1 g ya lipids - 9 kcal,
• 1 g mapuloteni - 4 kcal,
• 1 g chakudya - 4 kcal.

Kudziwa mawonekedwe a chipangizocho kumathandizira kusintha kwa odwala omwe ali ndi matenda ashuga. Zopatsa mphamvu za kalori zimawonetsa mphamvu za chinthu china, koma zogulitsa zokhala ndi index yotsika ya glycemic sizikhala zochepa nthawi zonse pama calories. Mwachitsanzo, mbewu za mpendadzuwa zimakhala ndi GI ya magawo 8, koma zopatsa mphamvu zake ndi 572 kcal.

Kuku kwa Dzira Glycemic Index

Mazira a nkhuku ndiwo maziko azakudya za anthu ambiri, amagwiritsidwa ntchito m'mbale zambiri. Mazira ndi zinthu zomwe zili ndi index yotsika ya glycemic - 48 mayunitsi. Kudya mazira a nkhuku ndikofunikira kwa ana ndi akulu: kuwonjezera pakukwaniritsidwa, amapereka mwayi wopeza zinthu zambiri zofunikira. Anthu odwala matenda ashuga saloledwa kuwonjezera iwo pachakudya, osachulukitsa: dzira limodzi la nkhuku yophika masiku awiri ndi okwanira. Anthu odwala matenda ashuga amatha kugwiritsa ntchito yolk ndi mapuloteni. Zomwe zimapangidwira dzira zimaphatikizapo mavitamini ndi macronutrients othandiza awa: Co, Cu, P, Ca, I, Fe.

Kodi zikuwonekabe zosatheka kuchiritsa matenda ashuga?

Poona kuti mukuwerenga izi tsopano, kupambana polimbana ndi shuga wambiri sikuli kumbali yanu.

Ndipo mudaganizapo kale za chithandizo kuchipatala? Ndizomveka, chifukwa shuga ndi matenda oopsa, omwe, ngati sanapatsidwe, amatha kufa. Udzu wokhazikika, kukodza mwachangu, masomphenya osalala. Zizindikiro zonsezi mumazidziwa nokha.

Koma kodi ndizotheka kuchitira zomwe zimayambitsa m'malo mothandizira? Timalimbikitsa kuwerenga nkhani yokhudza matenda aposachedwa a shuga. Werengani nkhani >>

Mazira a nkhuku

Mndandanda wa glycemic (GI) wa dzira la nkhuku ndi magawo 48. Payokha, yolk chizindikiro ichi ndi 50, ndipo mapuloteni - 48. Izi zimanyamula katundu wazakudya zambiri, motero zimatha kuphatikizidwa pakudya kwa odwala matenda ashuga. Imathandizanso thupi la munthu, chifukwa lili ndi zinthu zotsatirazi:

• mavitamini
• mchere
• ma amino acid
• phospholipids (cholesterol wotsika)
• michere.

Mwambiri, dzira limakhala ndi 85% madzi, 12,7% mapuloteni, 0,3% mafuta, 0,7% chakudya. Kuphatikizidwa kwa dzira loyera, kuphatikiza ndi albin, glycoproteins ndi ma globulins, kumaphatikizapo enzyme lysozyme. Thupi limakhala ndi zochita zoyipa, chifukwa chake, limathandiza thupi lathu kupondera microflora yakunja. Bola, mwa zina, lili ndi mafuta achilengedwe a polyunsaturated ofunika kwaumoyo wamagazi ndi mtima.

Koma ngakhale pali phindu lililonse la dzira la nkhuku, imadziwika kuti ndi yamphamvu kwambiri. Anthu omwe ali ndi chizolowezero choterezi ndibwino kuti achepetse kugwiritsidwa ntchito kwa mankhwala. Muli cholesterol, yomwe mu milingo yayikulu imakhala yovulaza mtima. Ngakhale dzira lilinso ndi ma phospholipids omwe amawongolera cholesterol metabolism ndi mulingo wake mthupi. Nthawi zina ndikofunikira kusintha mazira a nkhuku pakudya kwa odwala matenda ashuga ndi zinziri, ngakhale adotolo ayenera kulangizidwa pamaziko a kuyang'ana kwa wodwalayo.

Chidziwitso cha Mazira A Glycemic

Azungu a mazira ndi azira ali ndi index ya zero. Popeza mazira alibe chakudya kapena mashuga, alibe njira yowonjezerera shuga wamagazi. Mazira amakhala ndi mapuloteni ambiri, koma amakhalanso ndi mafuta azakudya - mafuta ambiri osachita bwino. Azungu a mazira ali ndi mapuloteni onse komanso otsika kwambiri pama calories. Popeza index ya glycemic imakhala makamaka ndi zinthu zopangidwa ndi carbohydrate, mazira nthawi zambiri salemba pa index ya glycemic. Zakudya ndi zakumwa zomwe zimakhala ndi index yayikulu ya glycemic nthawi zambiri zimakhala ndi mafuta okonzedwa kapena opakidwa bwino.

Index ya Egg Glycemic

Glycemic index (GI) - mtengo wa kuchuluka kwa shuga m'magazi mutatha kudya chinthu china.

• dzira lophika - 48 mayunitsi.,
• mazira okazinga - 48 mayunitsi.
• omelette - 49 mayunitsi.

Kulemetsa Mazira

Mazira ndi azungu azira ndi zakudya zabwino zothandizira zakudya zamafuta. American Exercise Council imalimbikitsa makamaka azungu kuti azitha kunenepa. Mazira apamwamba a protein, omwe ndi ofunikira kwambiri mukamadya, chifukwa mapuloteni amakulolani kuti musunge minofu yanu ndikuwotcha mafuta ambiri. Dzira lililonse loyera limakhala ndi pafupifupi 4 g mapuloteni. Mazira amakhalanso abwino chifukwa samachulukitsa shuga. Mukakweza shuga m'magazi anu, thupi lanu limatulutsa insulini kuti itsitse ndikuyika shuga m'magazi. Chifukwa chake, insulin imakonda kusunga mafuta m'thupi lanu. Malinga ndi a Johnny Bowden, Ph.D. ndi Katswiri wa Zakudya Zazakudya, mazira amatha kudziwa kuchuluka kwa mapuloteni okwanira 1.00, kuwapangitsa kukhala gwero labwino kwambiri la mapuloteni omwe mungadye.

Ubwino Wodya Mazira Aankhuku

Dzira lili ndi mavitamini ofunikira oposa khumi ndi awiri:

• choline
• Mavitamini a B (B1, B2, B6, B9, B12),
• A, C, D, E, K, H ndi PP.

Mineral mu dzira:

• calcium
• magnesium
• selenium
• molybdenum
• cobalt
• nickel
• phosphorous ndi ena.

Pafupifupi dongosolo lonse la Mendeleev lilipo pankhaniyi. Ngakhale zili ndi chitsulo chachikulu, sichimamwa bwino kwambiri. Chimodzi mwa zakudya zofunika kwambiri ndi zoyera. Ili ndi 10% ya mapuloteni apadera, omwe amangidwe mosavuta posakhalitsa kwamafuta ndi cholesterol.

Yellow imapatsa yolk kuchuluka kwa carotene. Mafuta ophatikiza ndi polyunsaturated, lecithin, omwe ali gawo la yolk, amapanga bwino kusowa kwa michere m'zakudya. Dzira la nkhuku limakhala ndi calorie pafupifupi 157 kcal pa 100 magalamu. Mafuta owotcha omwe amakhala ndi masamba, dzira lowiritsa, mazira olimbikira amakhala chiyambi chokwanira patsiku la odwala matenda ashuga kapena kuwonda.

Othandizira zakudya posachedwapa akuti mazira ali pachiwopsezo chambiri chifukwa cha cholesterol yambiri. Kafukufuku waposachedwa watsutsa izi. Cholesterol chomwe chimapezeka m'mazira ndi chabwino kwa thupi. Zakudya zochokera mazira zimapereka zotsatira ndipo ndizotchuka.

Anthu ena ali ndi chidwi ndi kusankha kwa mazira aiwisi kapena owiritsa. Mfundo inafotokozedwa za kusungidwa kwakukulu kwa michere mukamadya mazira osaphika. Komabe, ndi mapuloteni owiritsa ndi ma yolk omwe amalowetsedwa mwachangu ndi thupi.

Mazira osasamba

Zaka makumi angapo zapitazo, anthu amadya mazira osaphika tsiku lililonse. Posachedwa, komabe, mantha a salmonella aletsa kudya pafupifupi zakudya zilizonse zosaphika. Bowden akufotokozera kuti chiwopsezo sichofunikira monga momwe mungakhulupirire. Phunziro lomwe lili ndi mutu wakuti "Review of Enteritidis Salmonella Risk Assessment for Eggs and Egg Products," lofalitsidwa mu Epule 2002, "Risk Analysis", U. S. Department of Agriculture, ofufuza anapeza kuti pafupifupi. 03% ya mazira 69 biliyoni omwe amapanga chaka chilichonse amakhala ndi salmonella. Bowden ananenanso kuti ngati mumadya mazira achilengedwe kapena mazira okhala ndi omega-3, palibe ngozi.

Zosangalatsa

Zambiri zothandiza dzira la nkhuku:

1. Osapitirira masiku 7, machiritso a amino acid amasungidwa dzira. Kuyambira tsiku la 8, dzira limayamba kuwonda chifukwa cha kuyanika pang'onopang'ono komanso kutaya kwa ma acid ofunikira. Popita nthawi, dzira limatha kungotengedwa ngati chinthu chapamwamba, katundu wochiritsa amatayika.
2. Ndi virat stomatitis, tsitsani pakamwa panu ndi yankho lomwe lakonzedwa motere: dzira limagwedezeka bwino mu kapu yamadzi.
3. Ndi nkhuku yaying'ono yokha yomwe imatha kuyikira dzira lokhala ndi yolk iwiri. Chifukwa chake chizindikiritso chakuti ngati mtsikana wosakwatiwa akwatira dzira lotere, ndiye kuti akwatiwa posachedwa ndi kubereka ana amapasa. Mazira akuluakulu amakhala ndi nkhuku zachikulire.

Pakakhala zotsutsana, monga matenda oopsa, kugaya chakudya, kudzimbidwa, kudya mazira ambiri owiritsa sikungavulaze.

Kumbukirani kuti dzira ndiye allergen wamphamvu kwambiri. Ndi tsankho limodzi, mazira amatsutsana. Pokonzekera mbale zosiyanasiyana, muyenera kukumbukira za matenda monga salmonella. Matendawa ndi oopsa, ndipo nthawi zina amatha kupha. Tiyenera kukumbukira kuti bacterium iyi ili pa chipolopolo cha dzira. Mutha kuisintha posambitsa dzira pansi pampopi.

Mazira a Quail

Mndandanda wa mazira a zinziri ndi zigawo 48. Ndi zazing'ono kwambiri kuposa nkhuku, koma nthawi yomweyo zimakhala ndi zinthu zambiri zofunikira malinga ndi 1 g Mwachitsanzo, ali ndi mavitamini ochulukirapo kuwirikiza kawiri kuposa mazira a nkhuku, ndipo mcherewo umakhala wokwera kwambiri kasanu. Mankhwalawa ndi oyenera kwa omwe ali ndi vuto la ziwengo, monga momwe limagwirira ntchito. Hypersensitivity kwa izo ndizosowa kwambiri, ngakhale osaphatikizidwa kwathunthu.

Ubwino wakudya izi:

• ntchito ya m'mimba thirakiti imakhala yofanana,
• impso ntchito
• chitetezo chokwanira chikukula
• chiwindi chimayamba kuchepa poizoni.
• mafupa amalimbitsa
• cholesterol yotsika.

Ndiosafunika kudya mapuloteni a zinziri okhala ndi zinziri, chifukwa amatha kudwala matenda a salmonellosis. Ana amatha kudya okha owiritsa

Zopota zosowa

Dzira la Ostrich ndi chinthu chachilendo, sichitha kupezeka m'masitolo ndipo silingagulitsidwe pamsika. Itha kugulidwa kokha ku famu ya nthiwatiwa pomwe mbalamezi zimadulidwa. Mndandanda wamtundu wa glycemic ndi 48. Mukulawa, umasiyana pang'ono ndi nkhuku, ngakhale mwa kulemera imakhala yowonjezereka 25-35. Dzira limodzi la nthiwatiwa limakhala ndi pafupifupi 1 kg ya mapuloteni komanso pafupifupi 350 g wa yolk.

Inde, chidwi ichi sichikugwira ntchito pazinthu zomwe zalimbikitsidwa kuti zizigwiritsidwa ntchito pafupipafupi mu shuga. Mazira ndizovuta kuphika chifukwa cha kukula kwawo kwakukulu; zambiri sizigulitsidwa, koma zimagwiritsidwa ntchito pakuwonjezera zina. Koma ngati wodwala ali ndi chidwi komanso mwayi wakugwiritsa ntchito izi, zimangothandiza thupi. Kudya izi kumathandizira kudzaza mavitamini ndi michere, kukhazikitsa mafuta m'thupi komanso kuchepetsa magazi.

Kodi njira yophikira imakhudza bwanji mndandanda wa glycemic?

Asanadye, mtundu uliwonse wa dzira uyenera kuphika. Optimum chithupsa izi pofewa. Ndi njira yokonzekera iyi, imasunga zinthu zambiri zofunikira, ndipo ndizosavuta kugaya. Mndandanda wa glycemic sukula, mosiyana ndi kuphika masamba ambiri. Izi ndichifukwa choti yolk ndi mapuloteni alibe michere yambiri, yomwe imasanduka shuga wosavuta mothandizidwa ndi kutentha kwambiri.

Mutha kuphika maelemu chimodzimodzi. GI ya mbale yotsirizidwa ndi magawo 49, kotero sizingakhale zokoma zokha, komanso chakudya cham'mawa chathanzi. Ndikwabwino kusuntha mafuta osafunikira popanda kuwonjezera mafuta. Izi zikuthandizira kuchepetsa zopatsa mphamvu komanso kukhala ndizofunikira pazambiri zambiri.

Anthu odwala matenda ashuga amatha kusiyanitsa kadyedwe kake ndi mazira odetsedwa (GI = 48). Ichi ndi chakudya cha zakudya za ku France, zomwe zimaphatikizapo kuwira m'madzi otentha kwa mphindi 2-4 zokutira mchikwama cha mazira a polyethylene. Ikaperekedwa patebulo, yolk imatuluka bwino, ndiye kuti iyi ndi njira yophika ndikuphikira dzira lowiritsa.