Zakudya za Hypoglycemic za kuwonda ndi odwala matenda ashuga - mndandanda wazakudya tsiku lililonse komanso tebulo lokhala ndi mndandanda wazinthu

Dongosolo la zakudya monga zakudya zamagulu a glycemic index limatengera kuwongolera kudya kwa mafuta m'thupi, ndipo chisonyezo cha GI chimadziwonetsa momwe glucose yemwe amapezeka mu chinthu china amayamba kuyamwa.

Ndemanga za azimayi ambiri akuti chifukwa cha njirayi, mutha kuchepetsa thupi komanso kuthamanga kwambiri. Phunzirani zabwino ndi kuipa kwa zakudya zoterezi, dziwani maphikidwe ophika zakudya.

Kodi zakudya zotsika kwambiri za glycemic ndi chiyani

Zomwe zimadyera ndizodalira kuchuluka kwa thupi la munthu pa mndandanda wazakudya zomwe amadya. Pankhani yakuchepetsa thupi, njira yodyetsera zakudya ngati imeneyi yasintha, chifukwa chifukwa chake ndikosavuta kuchepetsa thupi, ndipo zotsatirapo zake zimakhala kwakanthawi. Kuwona malamulo onse azakudya pa index ya glycemic, simusweka, chifukwa mfundo yayikulu ndi njira yochepetsera thupi popanda njala.

Zakudya za Hypoglycemic za kuwonda komanso odwala matenda ashuga

Mfundo zachikhalidwe

M'malo mwake, zakudya za Montignac ndizakudya zoyenera. Poona dongosolo lotere, muyenera kusankha zakudya zomwe zingathe kudya, chifukwa cha momwe zimapangidwira kagayidwe kachakudya: izi zimalepheretsa matenda ashuga, kunenepa kwambiri komanso mitundu yosiyanasiyana yamatenda a mtima ndi mtima.

Muyenera kuchepetsa kulemera molondola - osati kufa ndi njala, koma kuwerengera GI ya zinthu. Pakuchepetsa thupi, chizindikiro ichi chizikhala chotsika. Malinga ndi izi, wolemba adapanga tebulo, ndikugawa zinthuzo mogwirizana ndi mtengo wawo wa glycemic index. Miyezo yotsatirayi imatengedwa ngati maziko:

• otsika kwambiri - mpaka 55,
• wapakati - 56-69,
• mkulu - kuchokera 70.

Popeza kulemera koyambirira, mayunitsi 60-180 amalimbikitsidwa patsiku kuti achepetse thupi. Kuphatikiza pa izi, njirayi imaphatikizapo kukhazikitsa malamulo angapo osavuta:

• Imwani madzi okwanira malita awiri patsiku,
• kutsatira zakudya zopatsa thanzi, kugawa chakudya m'malo ambiri. Kupuma pakati pawo sikuyenera kupitirira maola atatu,
• santhula phindu lazakudya - osaphatikiza mafuta ndi chakudya.

Glycemic Index of Slimming Products

Gome lapadera momwe mndandanda wamatumbo a glycemic amasonyezedwira unapangidwa kuti mukhale ndi lingaliro la momwe mavitamini obwera mofulumira amaphatikizira shuga m'zakudya zilizonse. Izi ndizofunikira kwa anthu omwe amakonda zakudya zabwino komanso kwa iwo omwe ali ndi matenda a shuga ndipo akufuna kuchepetsa thupi.

Katundu Wotsika wa GI

Zinthu zomwe zili mgululi zimatha kupondereza kumverera kwa nthawi yayitali, chifukwa zikalowa thupi, michere yawo yovuta imakamweka kwakatundu ndikugaya chakudya ndipo imapangitsa kuchuluka kwa shuga. Zakudya zamagulu ochepa zamatumbo zimaphatikizapo:

Dzinalo

GI

Oyster, msuzi wa soya, shrimp, mussels, nsomba

Bowa, walnuts, hazelnuts ndi pine mtedza, amondi ndi mtedza, pistachios ndi hazelnuts, broccoli, zukini, nkhaka. Nyemba zobiriwira, ginger, tsabola wofiyira. Sauerkraut, Brussels zikumera, kolifulawa, kabichi yoyera, sipinachi, rhubarb, udzu winawake. Black currants, letesi, katsabola, radish, azitona, anyezi.

Cocoa, mandimu, chitumbuwa, biringanya, yogati popanda kununkhira, chokoleti chowawa, artichoke.

Nandolo, nyemba, balere. Masamba, mabulosi akuda, sitiroberi, rasipiberi, ma currants ofiira, yamatcheri, mabulosi abulu, jamu.

Chimandarini, pomelo, zipatso za mphesa, mapeyala, zipatso zachikondi, ma apricots owuma. Beets, adyo, mphodza, kaloti, marmalade, mkaka, pomelo, tomato.

Quince, apricot, lalanje, makangaza, nectarine, apulo, pichesi, sesame, mbewu za poppy, yogati. Yisiti, mpiru, mpendadzuwa, nandolo wobiriwira kapena zamzitini, chimanga, muzu wa udzu winawake, madzi a phwetekere. Maaplamu, ayisikilimu wowawasa, nyemba zakuda kapena zofiira, buledi wa tirigu wathunthu kapena buledi wa tirigu wamera, mpunga wamtchire.

Zinthu Zamtundu wa Glycemic

Mukadutsa gawo lachiwiri la zakudya za hypoglycemic, mutha kugwiritsa ntchito:

Dzinalo

GI

Wheag ufa wa spaghetti, nyemba zouma, oatmeal, buckwheat, msuzi wa karoti, chicory.

Kupanikizana, nkhanu, mkate, mphesa, nthochi, vermicelli, kokonati, madzi a mphesa.

Mango, kiwi, chinanazi, Persimmon, lalanje, apulosi ndi madzi a mabulosi abulu, kupanikizana ndi kupanikizana, nkhuyu. Pasitala wolimba, timitengo ta nkhanu, granola, mpunga wa bulauni, peyala yamtchire.

Ketchup, mpiru, sushi ndi masikono, madzi a mphesa, chimanga chamzitini.

Cocoa wokhala ndi shuga, ayisikilimu, mayonesi wa mafakitale, lasagna, pizza ndi tchizi ndi tomato, zikondamoyo za tirigu, mpunga wazitali wa tirigu. Vwende, papaya, oatmeal okonzeka.

Rye mkate, yisiti bulauni mkate, pasitala ndi tchizi, yophika mbatata mu yunifolomu, zamzitini zamzitini, beets owiritsa. Kupanikizana, zoumba, mapulo manyumwa, sorbet, granola ndi shuga, marmalade.

Glycemic index zakudya - komwe ungayambire

Kuyambanso kupanga zakudya zozikidwa pa glycemic index ya zinthu, siyani mitundu yonse yomwe ili ndi mitengo yayikulu: mbatata, zipatso zokoma, uchi, popcorn ndi ena. Kumbukirani kuti panthawi yomwe muli ndi pakati simuyenera kudziletsa kwambiri, chifukwa zinthu izi zimakhala ndi zofunikira kuti mwana azikula.

Konzani zakudya zanu kuti ziziphatikizidwa ndi nyemba, masamba, mkaka, malalanje, nyemba, masamba. Mutha kuwonjezera maswiti, mwachitsanzo, marmalade ku menyu.

Glycemic index zakudya - komwe ungayambire

Zakudya za Hypoglycemic

Zakudya zozikidwa pa glycemic index yazakudya ndizabwino kwa anthu onenepa kwambiri. Chofunika chakudyacho:

1. Kupatula kumeneko ndiko kuchepa kwamphamvu kwa shuga m'magazi, chifukwa ichi ndi chifukwa chachikulu chanjala yabodza chifukwa choti thupi limayamba kusungidwa m'matumbo am'mimba ndikutupa mafuta omwe amapezeka kuchokera ku chakudya chochepa cha zakudya zomwe mumadya.
2. Kusintha zakudya zopatsa mphamvu ndi zovuta, kotero shuga sidzadumpha kuposa momwe zimakhalira.
3. Kupanga menyu, zomwe zikuluzikulu zomwe ndi zovuta kuzimeza - zimayamwa pang'onopang'ono ndikukhutitsa thupi kwa nthawi yayitali.

Magawo azakudya

Poganizira zomwe zimapanga chakudya pamndandanda wa glycemic, muyenera kuzidziwa bwino nthawi zonse:

1. Yoyamba ikuphatikiza kugwiritsa ntchito zakudya zomwe zili ndi GI yotsika, chifukwa cha izi padzakhala kuyaka kwamphamvu kwamafuta. Kutalika kwa gawo loyamba kungakhale kuchokera pa masabata awiri - mpaka kulemera kwanu kufika pazomwe mukufuna.
2. Mukadutsa gawo lachiwiri la chakudya ndi mndandanda wa glycemic, amaloledwa kudya mbale ndi GI wapakati - izi zingathandize kuphatikiza zotsatirazi. Kutalika kwa sitejiyi kumatha milungu iwiri.
3. Gawo lachitatu ndikuchoka mu zakudya. Zakudyazo zimakhazikitsidwa ndi zakudya zomwe zili ndi GI yotsika komanso yapakatikati, koma mutha kuwonjezera pang'onopang'ono zakudya zamafuta ndi GI yayikulu.

Makonda Otsika a Glycemic Index

Ubwino wazakudya ndizosankha zakudya zambiri zopanda GI yochepa. Mutaganizira patebulopo, mutha kuphika nokha zakudya zosiyanasiyana, ndikuphatikizira pamodzi.

Kumbukirani kuti imodzi mwazofunikira kuphatikiza chakudya chamagulu ndikuti chakudya cham'mawa chizikhala chopatsa thanzi, chakudya chamasana chokwanira kwambiri. Menyu yokhala ndi index yotsika kwa tsiku limodzi imawoneka ngati iyi:

• kadzutsa - oatmeal ndi zipatso zouma kapena maapulo, msuzi wa zipatso (makamaka apulo) kapena mkaka wokhala ndi 0% mafuta,
• nkhomaliro - chakudya choyamba cha masamba aliwonse, mungathe kuwonjezera mbewu monga chimanga, barele. Gawo la mkate wa rye kuchokera ku ufa wa mamalamiko, ma plums ambiri,
• tiyi wamadzulo ndi zokhwasula - zitsamba, tiyi wobiriwira kapena kefir, madzi opanda mpweya,
• chakudya chamadzulo - mphodza zophika, kachinthu kakang'ono ka nyama yoyera yokhala ndi mafuta ochepa (kapena chidutswa cha nkhuku). Njira ina ndi kapu ya yogurt yamafuta ochepa ndi saladi ya masamba yoyambira mafuta.

Maphikidwe A Chakudya Chochepa a Glycemic

Zakudya zomwe zimatha kupangidwa kuchokera kuzinthu zokhala ndi index yotsika ya glycemic, kamodzi m'mimba, sizipangitsa kuchuluka kwakukulu kwa shuga. Izi zikutanthauza kuti mutadya chakudyachi, thupi lanu lidzakhuta kwa nthawi yayitali ndipo simukufuna kukhala ndi zakudya zazakudya pakati pa chakudya. Onani maphikidwe ena a pulogalamu ya zakudya za hypoglycemic - nawo mutha kukwaniritsa zomwe mukufuna pakuchepetsa thupi.

• Nthawi yophika: mphindi 50.
• Kutumikirani pa chilichonse: 3 Anthu.
• Zopatsa mphamvu: 55 kcal.
• Cholinga: pa nkhomaliro.
• Cuisine: Russian.
• Zovuta zakukonzekera: zosavuta.

Kudya msuzi wa kabichi ndi kuwonjezera kwa fillet kapena nyama yopendekera pa fupa ndi imodzi mwa zakudya zabwino kwambiri komanso zopatsa thanzi zomwe zimaloledwa pa gawo lililonse la zakudya za hypoglycemic. Mndandanda wa zosakaniza zoyambirira zimaphatikizapo masamba omwe amalimbikitsidwa kuti azigwiritsidwa ntchito mwatsopano, koma ngakhale atachira kutentha GI yawo siyikhala yopitilira muyeso ngakhale poyambira.

• phwetekere - 1 pc.,
• tsabola wofiyira - 1 pc.,
• mbatata - 2 ma PC.,
• anyezi - 1 pc.,
• kabichi - mitu 0,25,
• kaloti - 1 pc.,
• nyama yokonda - 300 g,
• masamba a Bay, zonunkhira, mchere, zitsamba - kulawa.

1. Wiritsani nyamayi mwakuika chidutswa m'madzi ozizira.
2. Dulani phwetekere, kaloti, tsabola ndi anyezi, mwachangu pang'ono, kutsanulira mafuta pang'ono zamasamba mu poto.
3. Kuwaza kabichi pang'ono.
4. Mbatata za peel, pangani ma cubes.
5. Onjezani kabichi ku msuzi wokonzekela nyama, mutatha mphindi 10. onjezani mbatata. Mukawiritsa zosakaniza kwa mphindi 10, tumizani masamba otsalazo.
6. Siyani msuzi wa kabichi pamoto kwa mphindi 10, onjezerani zokometsera ndi mchere. Imitsani moto pakatha mphindi.

Kabichi yofinya

• Nthawi yophika: mphindi 35.
• Kutumikirani Pa Chonse: 5 Persons.
• Zakudya za kalori: 40 kcal.
• Cholinga: pa nkhomaliro.
• Cuisine: Russian.
• Zovuta zakukonzekera: zosavuta.

Zakudya za index za glycemic zimathandizira aliyense kukwaniritsa zotsatira zomwe akufunika kuti muchepetse kunenepa, chifukwa mbale zimatha kukonzedwa mosiyanasiyana: kunenepa, kuphika kapena kuwotcha. Yesani kupanga kabichi, masamba omwe ali pamndandanda wotsika-GI. Kabichi wokhazika ndi chakudya amafunika kuphika popanda kuwonjezera mafuta. M'malo mwake, mutha kugwiritsa ntchito msuzi wamasamba kapena nyama.

Kabichi yofinya

• anyezi - 1 pc.,
• ma cloves - 1 pc.,
• kabichi - 1 makilogalamu
• msuzi - 2 tbsp.,
• phwetekere puree - 2 tbsp. l.,
• masamba a Bay, peppercorns, mchere - kulawa.

1. Kuwaza kabichi pang'ono, ndikuyika kolifulawa. Ikani mphodza, msuzi.
2. Mwachangu anyezi osankhidwa, osakanizidwa ndi phwetekere.
3. Kwa kabichi yofewa yikani anyezi okonzeka, zonunkhira.
4. Chotsani mphindi zonse. 10, kuphimba ndikulola mbale kuyimirira kwakanthawi.

Saladi ya Chicken ndi Avocado

• Nthawi yophika: mphindi 50.
• Kutumikirani Pa Chonse: 2 Anthu.
• Zopatsa mphamvu: 65 kcal.
• Kumalo: pa chakudya chamadzulo.
• Cuisine: Russian.
• Zovuta zakukonzekera: zosavuta.

Anthu ambiri amakonda zakudya zama hypoglycemic, chifukwa apa menyu ukhoza kukhala chilichonse, chinthu chachikulu ndichakuti mbale zimakhala ndi zinthu zomwe zili ndi chisonyezo chotsika kapena chapakati. Kuwona dongosolo la zakudya lotere, simudzafa ndi njala, ndipo chakudya chanu chidzakhuta ndi zomwe mumakonda. Sinthani menyu wazakudya ndi saladi wopepuka komanso wokoma ndi nkhuku, avocado ndi nkhaka.

Saladi ya Chicken ndi Avocado

• nkhaka - 2 ma PC.,
• adyo - 2 cloves,
• msuzi wa soya - 6 tbsp. l.,
• nthangala za sesame, anyezi wobiriwira kuti mulawe,
• mazira - 3 ma PC.,
• avocado - 1 pc.,
• mpiru - 1 tsp.,
• chifuwa cha nkhuku - 1 pc.

1. Wiritsani chifuwa cha nkhuku, gawani mafinya.
2. Wiritsani mazira, kudula mu cubes.
3. Kuwaza nkhaka kukhala zigawo zoonda.
4. Pukuta avocados mumtundu wawung'ono.
5. Sakanizani zinthu zomwe zakonzedwa mumbale.
6. Konzekerani kuvala: kusakaniza mpiru ndi msuzi wa soya, adyo wosankhidwa ndi nthenga za anyezi. Thirani kusakaniza mu saladi, kuwaza onse ndi nthangala za sesame.

Ubwino ndi Kugulitsa Zakudya

Zakudya zomwe zili pa index ya glycemic ndi mphamvu zake zimasangalatsa aliyense amene akufuna kuchepetsa thupi:

• ngakhale pagawo loyamba la chakudya, kumenyedwa ndi njala sikumayikidwa kunja, chifukwa mndandanda umakhala wosiyanasiyana komanso wopatsa thanzi: chakudyacho chimatengera mfundo zachakudya zoyenera,
• mutha kukhala pakudya kwanthawi yonse ya moyo wanu, chifukwa zimapindulitsa thupi: chifukwa chake, metabolism imathandizira, matumbo amagwira ntchito bwino, ntchito ya ziwalo zonse zamkati imakhala yofanana.
• Mutha kupanga zakudya kuchokera pazakudya zamagetsi panthawi yomwe muli ndi pakati komanso mkaka wa m`mawere, kwa anthu omwe ali ndi matenda osiyanasiyana kapena aakulu.

Ponena za zoperewera, chakudya chawo chochepa kwambiri sichitha ayi. Komabe, zakudya za mndandanda wa glycemic sizikulimbikitsidwa kwa achinyamata ndi omwe ali ndi mavuto mu mawonekedwe a:

• kagayidwe kachakudya,
• mavuto amisala
• matenda ashuga
• kufooka boma atachitidwa opaleshoni kapena kudwala kwa nthawi yayitali.

Zowonongeka zomwe zimapezeka pakudya pa glycemic index ndikuti ikatsatiridwa, ndikofunikira kutsatira tebulo lomwe linapangidwa ndi akatswiri komanso kuti ndizosatheka kukwaniritsa kuchepa thupi mwachangu ndi ilo. Ngakhale mutayesetsa kwambiri, mutha kutaya makilogalamu 10 pamwezi, ndipo zotsatira za kuchepa thupi zimakhudzidwa kwambiri ndi kuchuluka kwa zopatsa mphamvu komanso kuchuluka kwa zochita zolimbitsa thupi.