Gome Lazopanga Zapamwamba Zapamwamba

Kuti mudziwe kuchuluka kwa shuga omwe amapezeka muzakudya, pitani pamaso pa anthu odwala matenda ashuga amtundu uliwonse komanso omwe akulimbana ndi kunenepa kwambiri. Kuti mudziwe zakudya zomwe zili ndi shuga komanso zakudya zopanda shuga, yang'anani pagome la glycemic index (GI). Chizindikiro ichi chikuwonetsa mphamvu ya chinthu kapena chakumwa cha shuga wamagazi.

Anthu ambiri amasankha pawokha kuti asatenge zakudya zomwe amapanga ndi shuga wambiri, malingaliro omwewo ndi kuyang'anira ogula. Izi zimakuthandizani kusintha zizindikiritso zamagazi m'magazi, chotsani kunenepa kwambiri ndikuwongolera ntchito yamagulu ambiri.

Nkhaniyi imapereka mndandanda wazakudya zomwe zimakhala ndi shuga wambiri, tebulo lazakudya zokhala ndi shuga wambiri, tanthauzo la index ya glycemic ndi momwe mungagwiritsire ntchito, zomwe ndizabwino komanso zopanda shuga.

Glycemic Product Index

Lingaliro ili limapereka lingaliro la chakudya mu zakudya. Amatha kukhala osavuta komanso ovuta kugawa. Ndi chakudya chomaliza chomwe chimayenera kusankhidwa - amakhala ndi shuga wambiri (glucose) ndikupatsa munthu kumva kukomoka kwa nthawi yayitali. GI yazinthu zotere siziyenera kupitirira 49 mayunitsi. Zakudya zopezeka m'gulu lino la zinthu zimatha kuchepetsa kuchuluka kwa shuga m'magazi, ndikulepheretsa kukula kwa matenda oyipa monga matenda a shuga. Kuyang'aniridwa kwa ogula kumabweretsa chidwi chakuti chakudya ndi zakumwa zomwe zili ndi GI yotsika ziyenera kukondedwa.

Mndandanda wamtundu wa glycemic wa 50 mpaka 69 amayesedwa ngati wapakati. Kwa odwala matenda ashuga, chakudya choterocho chimakhala chovomerezeka monga chosakhalitsa, ndipo kupezeka kwake pakudya kumakhala kofanana, kupatula kawiri pa sabata. Zakudya za shuga zambiri zimakhala ndi mndandanda wama 70 70 kapena kupitirira.

Pali zinthu zomwe zimakhudza kuwonjezeka kwa index ya glycemic - uku ndi kutentha kwa kutentha ndi kusintha kosasinthika. Choyambirira chimakhudzana ndi masamba, ndiwo, kaloti ndi beets. Mlozera wawo waiwisi sapitirira mayunitsi 35, koma mu mawonekedwe owiritsa kapena wokazinga umafika magawo 85.

Kusintha kusasinthika kumakhudza magwiridwe a zipatso ndi zipatso. Pankhaniyi, ndizoletsedwa kupanga juwisi ndi timadzi tokoma kuchokera kwa iwo. Chowonadi ndi chakuti ndi njira iyi yamankhwala, amataya CHIKWANGWANI, chomwe chimayambitsa kuyendetsa magazi mosiyanasiyana m'magazi.

Werengani kuti mudziwe zamomwe mumapezeka, ndi shuga omwe angakuthandizeni GI, yomwe ndi:

• Chizindikiro cha mayunitsi 0 - 49 chimawerengedwa kuti ndiotsika - izi ndi zinthu zokhala ndi shuga pang'ono,
• Chizindikiro cha 50 - 69 amayesedwa ngati pafupifupi - gululi la zinthu za matenda ashuga limatha kudya nthawi zina, koma anthu athanzi tsiku lililonse,
• Chizindikiro cha mayunitsi 70 ndipo pamwambapa chimawerengedwa kuti ndi mkulu - shuga wambiri muzakudya.

Kutengera izi, titha kunena kuti zakudya zochepa za glycemic index ndizochepa shuga.

Kodi mndandanda wamtundu wa glycemic ndi chiyani?

Kudya pafupipafupi chakudya chokhala ndi chidziwitso chachikulu cha glycemic kumasokoneza ma kagayidwe kachakudya mthupi, kusokoneza magazi onse, kumapangitsa chidwi chanjala komanso kuyambitsa mapangidwe a mafuta m'malo ovuta.

Thupi limagwiritsa ntchito mphamvu kuchokera pama carbohydrate mu imodzi mwanjira zitatu izi: pakufunika kwa mphamvu pakalipano, pakubwezeretsanso glycolene minofu, komanso posungira mtsogolo. Gwero lalikulu losunga mphamvu m'thupi ndi mafuta m'thupi.

Zakudya zamafuta othamanga zomwe zimakhala ndi kuthira mafuta ambiri (GI yayitali) zimasunthira mphamvu yawo mwachangu m'magazi mu mawonekedwe a glucose, ndikusefukira thupi ndi ma calorie ochulukirapo. Zikachitika kuti mphamvu zochulukirapo sizikufunika minofu pano, zimatumizidwa mwachindunji m'misika yamafuta.

Ngati ola lililonse ndi theka la anthu akudya china chokoma (tiyi wokhala ndi shuga, bun, maswiti, zipatso, ndi zina), ndiye kuti mulingo wa shuga m'magazi umakhala wokwera nthawi zonse. Poyankha, thupi limayamba kutulutsa insulin yocheperako - chifukwa, kagayidweko kamawonongeka.

Pakachitika kusokonezeka kwa kagayidwe kameneka, ngakhale pakufunika mphamvu ya minofu, glucose sangathe kulowa nawo, ndikusiya momwe malo oyambira amafunikira. Nthawi yomweyo, munthu amayamba kufooka komanso kumva njala, kuyamba kudya kwambiri, kuyambiranso mphamvu zopanda pake.

Ndikofunika kumvetsetsa kuti sizinthu zomwe zimagulitsa zokha ndi index ya glycemic yayikulu yomwe ndi yoyipa, koma kuigwiritsa ntchito kwambiri panthawi yolakwika sikuvulaza. Mukangolimbitsa thupi, thupi lidzapindula ndi chakudya chamagulu am'mimba momwe mungapezere - mphamvu zawo zimapereka chothandizira kukulitsa minofu.

Ngati mumadya zakudya zopatsa thanzi mwachangu ndi moyo wopanda ntchito, mosasamala komanso mosalekeza - chopanira cha mkaka wamkaka kutsogolo kwa TV ndikudya kwamadzulo ndi chidutswa cha keke ndi kola wokoma - ndiye kuti thupi lidzayamba kusungira mphamvu zochulukirapo makamaka m'mafuta owonjezera thupi.

Ngakhale malingaliro akuti chiphunzitso cha glycemic index chili ndi zovuta zingapo (kuchuluka kwa zakudya za GI kudzasiyana malinga ndi njira yokonzera, kuchuluka kwake, kuphatikiza ndi zakudya zina komanso kutentha ngakhale mutazidya), ndikofunikirabe kudalira chiphunzitsochi.

M'malo mwake, mndandanda wa glycemic wa broccoli kapena Brussels umatulutsa, mosasamala kanthu ndi njira yokonzekera, udzakhalabe wotsika kwambiri (pamtunda kuyambira magawo 10 mpaka 20), pomwe mndandanda wa mbatata zophika kapena mpunga nthawi yomweyo udzakhala wokwanira.

Zinthu zomwe zimapatsa mphamvu thupi pang'onopang'ono (zimatchedwa "chakudya chochepa") zimaphatikizapo ndiwo zamasamba, zipatso zatsopano, nyemba zosiyanasiyana, komanso mpunga wamafuta komanso zipatso zamtundu wolimba (el dente, ndiye kuti, sizimakhazikika pang'ono).

Komabe, ndikofunikira kudziwa kuti index ya glycemic sikugwirizana ndi zopatsa mphamvu. Chochita chotsika-GI chidakali ndi zopatsa mphamvu - kugwiritsa ntchito kwake kuyenera kuganiziridwa pamalingaliro azakudya ndi zakudya zomwe mukutsatira pano.

Pansipa pali matebulo a zakudya zotchuka kwambiri zosindikizidwa ndi index za glycemic. Zowerengeka zenizeni zomwe zingagulitsidwe zimasiyana - ndikofunikira kukumbukira kuti deta iliyonse ya tabular imasinthidwa kwambiri.

Ngati simukufuna kuwononga kagayidwe kanu ndi kagayidwe, muyenera kuchepetsa kugwiritsa ntchito zakudya zomwe zili ndi GI yayikulu (ndizovomerezeka pokhapokha mutaphunzitsidwa mphamvu). Ndikofunikanso kuti zakudya zambiri zogwiritsidwa ntchito pakuchepetsa thupi zimakhazikika pazakudya zochepa za GI.

• Mlozera wamatumbo akuluakulu
• Glycemic Index
• Mndandanda wotsika wa glycemic

Zinthu Zamtundu wa Glycemic

• Mlozera wamatumbo akuluakulu
• Glycemic Index
• Mndandanda wotsika wa glycemic

Zomwe zili ndi shuga zomwe zimakhala ndi shuga wambiri

Kuphatikiza shuga wambiri pachakudya kwakhala kukuchitika. Zomwe zimapangidwira pazambiri zamalondazo zimaphatikizapo madzi a chimanga, sucrose, lactose, dextrose, maltose, glucose, fructose ndi molasses. Izi zikuphatikiza:

• confectionery ndi mkaka,
• ketchu
• kuteteza
• zakumwa zambiri.

Chakudyachi chimakhala ndi mafuta osavuta omwe amakhala ndi mndandanda wokwanira wa glycemic. Thupi laumunthu limamwa izi mwachangu kwambiri. Mwazi wamagazi umakwera kwambiri.

Chifukwa cha kuchuluka kwa shuga m'zakudya, sikulimbikitsidwa kugwiritsa ntchito kuchuluka kwa pasitala, jamu, mowa, muffin, mikate yoyera, semolina, mpunga wokonzedwa, ndi ayisikilimu. Ndikofunika kuchepetsa kuchuluka kwa mbatata zodyedwa, mphesa, mphesa zamphesa, komanso mavwende ndi masiku.

Kuli kuti ndibwino kuti thupi lizitha kumwa shuga

Mochulukitsa mwachilengedwe oxidation a maselo nawo glucose. Mphamvu zofunika kuti moyo wabwinobwino umathandizira. Izi ndizowona makamaka muubongo ndi minofu. Molekyujeni wa glucose sangathe kulowa mu cell popanda mahomoni otchedwa insulin. Imasungidwa ndi kapamba. Chifukwa chake, shuga imapangitsa kupanga insulin.

Zomera zikasokonekera, thupi limalandira glucose popanda kuvulaza thanzi la munthu. Zakudya zotetezedwa izi zimaphatikizapo masamba osachepera shuga, chimanga, ndi zipatso. Izi ndi zopaka, tirigu, oats, kaloti, mbatata, zukini, beets, dzungu, barele, squash, chimanga, nyemba, soya, mphodza, nandolo.

Pankhaniyi, kuwonongeka kwa mafuta wowuma kumachepa chifukwa cha kufera kwa mbewu. Mafuta a glucose samayamwa mwachangu, samadzaza kapamba. Ma Enzymes ndi mahormoni amathetsa nthawi zowola, kuphatikiza glucose m'maselo chifukwa cha mavitamini komanso michere yogwiritsira ntchito pazomera.

Ngati mbewu zimakhala ndi CHIKWANGWANI pang'ono kapena mulibe fiber, ndiye kuti pali kuwonjezeka kwambiri kwa shuga wamagazi. Izi nthawi zambiri zimagwiritsidwa ntchito pa ufa wa premium ndi njere zopukutidwa.

Masamba ngodzaza ndi michere yambiri. Monga momwe gome limasonyezera, shuga omwe amapezeka mumasamba nthawi zambiri amakhala otsika, amakakamizidwa pang'onopang'ono. Koma mbewu zomwe zatenthetsedwa zimataya zinthu zopindulitsa. Mlozera wa glycemic wa beets owiritsa ndi mayunitsi 65, ndipo waiwisi - mayunitsi 30 okha. Kabichi yoyera mwanjira iliyonse imakhala ndi mndandanda wa 15. Mukamadya masamba, zimakhala zomveka kuyerekezera zomwe zili mumkhalidwe wawo waiwisi komanso wokonzedwa. Ngati Zizindikiro muzochitika zonse ziwiri ndizambiri, kugwiritsa ntchito zinthu zotere kuyenera kukhala kochepa.

Zipatso ndi zipatso

Madzi ndi zakumwa

Zinthu zamkaka

• wotsika - mpaka 55,
• pafupifupi - 56-69
• mkulu - 70-100.

Magawo angapo a 60-180 patsiku amaonedwa kuti ndi abwinobwino. Kutengera ndi index ya misa yam'mimba, chizolowezi cha tsiku lililonse kwa munthu aliyense chimatsimikizika.

Mkulu index (BMI) ndi mtengo womwe umawonetsa ngati kulemera kwa munthu kuli koyenera kutalika kwake, kaya kulemera kwake ndikwazonse kapena ngati chakudya chikufunika kuti muchepetse thupi. BMI imawerengeredwa payokha ndi formula: I = m / h2.

Koma sikuti zonse ndizophweka ndi index ya glycemic. Kuchepetsa thupi, chizindikiro china chimaganiziridwa - glycemic mzigo (GN). Mtengo uwu umawonetsa kuti ndi zakudya ziti zomwe zimapangitsa kuti shuga azikula kwambiri. Mlozera wa GN umawerengeredwa ndi njira:

GN = (GI x chakudya) / 100

Mu fomula yomwe ili pamwambapa, zakudya zamafuta zomwe zili m'zinthu zina zimaganiziridwa m'magalamu.

Nachi chitsanzo chabwino. Mndandanda wamatsenga a glycemic ndi mayunitsi 75, semolina - 65 mayunitsi. 100 g wa mavwende ali ndi 4,4 ga chakudya, semolina - 73.3 g.

Mavwende a GN: (75 x 5.8) / 100 = 4.35

GN semolina: (65 x 73.3) / 100 = 47.64

Kutsiliza: semolina, kukhala ndi GI yotsika, kumapereka thupi kambiri kakhumi kuposa mavwende.

Ponena za GI, muyeso wa GN wapangidwa:

• wotsika - mpaka 10 magawo,
• pafupifupi - 11-19 mayunitsi
• okwera - oposa 20 mayunitsi.

Amakhulupirira kuti tsiku lililonse GN siyenera kupitilira 100 mayunitsi. Koma izi ndi za mtengo wapakati, ndipo zimachitika kukhala zochulukirapo kapena zochepa kwa mtundu wa mawonekedwe athupi.

Kodi ndizotheka kusintha GI?

Mzera wamtundu wa glycemic wamalonda amasintha, mwachitsanzo, chifukwa cha kukonza mafakitale:

• GI ya mbatata yophika "mu yunifolomu" - 65, yophika - 95, mbatata yosenda 83, ma tchipisi mbatata - 83,
• GI ya buledi wa mpunga - 83, mpunga woyera - 70, mpunga woyera - 60,
• GI ya phala la oatmeal - 50, yemweyo, kuphika nthawi yomweyo - 66, makeke a oatmeal - 55.

Mu mbatata ndi mbewu monga chimanga, izi zimachitika chifukwa chakuti wowuma amapatsidwa chidutswa chosiyana panthawi yamatenda otentha. Chifukwa chake, pomwe bizinesiyo imakhala yowiritsa, imavulaza kwambiri.

Izi zikutanthauza kuti zinthu zomwe zaphikidwa kochepa ndizabwino. Mukamaphika mankhwalawo, ndiye kuti mowonjezerapo index wa glycemic. Chifukwa chake, phala yopangidwa kuchokera ku oatmeal imakhala yathanzi kuposa zoumba pompopompo.

Chinanso chomwe chimachepetsa GI ndi asidi, omwe amachepetsa kuchuluka kwa zakudya. Zipatso zosapsa zimakhala ndi GI yotsika komanso GN.

Chifukwa cha izi, kuwerengera GI ya chakudya chotsirizidwa sikutheka kunyumba.

Pali zinsinsi zingapo zomwe zingathandize kuchepetsa index ya glycemic ya zakudya ndikuchepetsa kunenepa.

Izi zimatheka ndi njira zotsatirazi:

• Phatikizani zakudya za mapuloteni ndi chakudya. Mapuloteni amachepetsa kuyamwa kwa chakudya chamagulu, komanso kukonza kuyamwa kwa mapuloteni.
• Mafuta pang'ono amawonjezeredwa m'mbale, omwe amachepetsa kuyamwa kwa chakudya.
• Thungani chakudya bwino.
• Zakudya zokhuthala zomwe zili ndi sing'anga GI zimadyedwa ndi masamba (GI yotsika). Mwambiri, mbewu za muzu zimakhala ndi wowuma kwambiri kuposa masamba omwe amakula pamwamba pa nthaka.
• Konzani tirigu ndi kuphika buledi wonse.
• Zipatso zosapsa ndi masamba ndizabwino kwambiri kuposa timadziti chifukwa zimakhala ndi CHIKWANGWANI, komanso bwino kuposa zophika. Ngati ndi kotheka, zipatsozo siziyang'anidwa, chifukwa pali michere yambiri yopatsa thanzi peel.
• Porridge yophika molondola: njere siziphika, koma zimathiridwa ndi madzi otentha ndikukulungidwa mu zovala zotentha kwa maola angapo.
• Maswiti samadyedwa mosiyana ndi mapuloteni kapena zakudya zambiri zokhala ndi fiber. Koma musamadye confectionery molimbika.

Zakudya zamafuta osavuta sizikhala zovulaza nthawi zonse. Ndizothandiza kwa thupi pambuyo pophunzitsidwa, popeza mphamvu zambiri zatha, katundu amayenera kubwezeretsedwanso. Munthawi imeneyi, shuga amachita ngati anti-catabolic, kuthandiza kusunga minofu. Koma pogwira ntchito, chakudya chomwe chimakhala ndi GI yayikulu sichitha kubweretsa kuchepa thupi chifukwa chimaletsa kuyaka mafuta.

Zakudya zamafuta othamanga - gwero lamphamvu mofulumira:

• kwa ophunzira ndi ana asukulu pamayeso,
• nyengo yozizira
• m'munda.

Gwero la zopatsa mphamvu mwachangu m'malo oterowo likhoza kukhala uchi, caramel, chokoleti, zipatso zotsekemera, mtedza, soda. Koma amagwiritsa ntchito zinthuzi m'mawa, pamene thupi limagwira kwambiri ndipo limatha kukonza mphamvu zonse.

Mwambiri, shuga ndi chinthu chofunikira chomwe chimafunikira thanzi la munthu. Ntchito yayikulu ya chinthu ndikuthandizira kugwira ntchito kwa mitsempha, ubongo. Kufunika kotereku kumatha kuweruzidwa ndi odwala omwe ali ndi matenda osokoneza bongo, omwe shuga amatsika mwadzidzidzi. Wodwala yemwe akuwukira saganiza bwino, ali ndi zofooka. Ichi ndi chifukwa cha kusokonekera kwa insulin.Chifukwa chake, si glucose yemwe ndi woipa, koma owonjezera m'magazi.

Pali magulu osiyanasiyana a anthu omwe amawona kuti ndi othandiza komanso ngakhale kuti amafunika kulingalira za index ya glycemic mu chakudya. Makamaka kumvetsera kapangidwe kazakudya ndi GI mu mikhalidwe ndi matenda:

1. Kunenepa kwambiri, kunenepa kwambiri.
2. Metabolic syndrome, pamene thupi siligwirizana ndi kukonza kwa chakudya cham'mimba. Ndipo pamakhalanso chiwopsezo chokhala ndi matenda a shuga a 2.
3. Type 2 shuga, momwe glucose amatenga.
4. Zizolowezi zamatenda amtima.
5. Matenda a oncological kapena chizolowezi chawo. Zakudya zomanga thupi ndi chinthu chomwe ma cell a khansa amadya. Kuchepetsa zakudya za GI zapamwamba - kupewa khansa.

• Ndikofunika kudya masamba osaphika. Yesani kuchepetsa chithandizo chamankhwala kuti musunge mavitamini oyenera m'zakudya zanu,
• Kumbukirani kuti ndikofunikira kudya masamba ambiri okhala ndi fiber. Katunduyu amatha kuchepetsa mndandanda wazomwe wagulitsazo,
• Musanakonze zakudya zanu, muyenera kufunsa dokotala.

Kuchuluka kwa shuga pachakudya sichokhacho chidziwitso chomwe anthu odwala matenda a shuga amagwiritsa ntchito. Kugwiritsa ntchito, mutha kuwerengera kuchuluka kwa masamba omwe ali m'zakudya, koma pazakudya zonse sizikhala zoyenera nthawi zonse. Nthawi zambiri, mndandanda wazakudya wa glycemic umagwiritsidwa ntchito pokonzekera zakudya. Chizindikiro ichi nthawi zina sichikugwirizana ndi nthawi yodziwika ndi zomwe zili m'zakudya, koma ndizolondola. Ndi GI yomwe odwala matenda ashuga ayenera kulabadira.

Mndandanda wa glycemic ndi chisonyezo chomwe chimadziwika ndi nthawi yomwe glucose amalowetsedwa m'magazi. Kutsika kwa GI kwazogulitsa, shuga wocheperako amalowa mthupi, msanga msanga yake imabwezeretseka. Zakudya zokhala ndi index ya m'munsi ya glycemic (ochepera 55) ndizovomerezeka kuti ziziwayika. Zakudya zomwe zili ndi GI wamba (kuyambira 55 mpaka 70) ziyenera kupezeka m'zakudya, koma zochepa. Ndipo zogulitsa zomwe zili ndi GI yayikulu (kuchokera 70 mayunitsi ndi kupitilira) zitha kudyedwa mumapangidwe omwe adagwirizana ndi adotolo, ndipo ngakhale pamenepo sizikhala choncho.

Yesani kudya zamasamba nthawi zambiri monga momwe zimakhalira mavitamini, ndipo kwa odwala matenda ashuga malowa ndi ofunika kwambiri. Koma aphatikizeni m'njira yoti musasankhe masamba omwe ali ndi chakudya chambiri. Kuti muchite izi, gwiritsani ntchito tebulo lotsatirali:

Zakudya monga zipatso, timangodya zochepa kuposa masamba, ngakhale ndizabwino kwambiri. Kuphatikiza apo, zakudya izi nthawi zambiri zimakhala ndi GI yotsika. Kuti mukhale otsimikiza za chakudya, gwiritsani ntchito tebulo:

Monga mukuwonera, pafupifupi zipatso zonse zimakhala ndi mtengo wotsika, kotero muyenera kuyang'ana kuphatikiza pa zomwe mumadya.

Musanakonze zakudya zanu, gwiritsani ntchito tebulo lomwe likuwonetsa zomwe mungaphatikizemo, zomwe ndi zofunika kuiwala:

Chifukwa chake, zakudya zopatsa thanzi zokhala ndi chiwopsezo chachikulu ndizogulitsa zomwe siziyenera kudya ndi anthu odwala matenda ashuga komanso anthu athanzi.

Mochulukitsa mwachilengedwe oxidation a maselo nawo glucose. Mphamvu zofunika kuti moyo wabwinobwino umathandizira. Izi ndizowona makamaka muubongo ndi minofu. Molekyujeni wa glucose sangathe kulowa mu cell popanda mahomoni otchedwa insulin. Imasungidwa ndi kapamba. Chifukwa chake, shuga imapangitsa kupanga insulin.

Zomera zikasokonekera, thupi limalandira glucose popanda kuvulaza thanzi la munthu. Zakudya zotetezedwa izi zimaphatikizapo masamba osachepera shuga, chimanga, ndi zipatso. Izi ndi zopaka, tirigu, oats, kaloti, mbatata, zukini, beets, dzungu, barele, squash, chimanga, nyemba, soya, mphodza, nandolo.

Pankhaniyi, kuwonongeka kwa mafuta wowuma kumachepa chifukwa cha kufera kwa mbewu. Mafuta a glucose samayamwa mwachangu, samadzaza kapamba. Ma Enzymes ndi mahormoni amathetsa nthawi zowola, kuphatikiza glucose m'maselo chifukwa cha mavitamini komanso michere yogwiritsira ntchito pazomera.

Ngati mbewu zimakhala ndi CHIKWANGWANI pang'ono kapena mulibe fiber, ndiye kuti pali kuwonjezeka kwambiri kwa shuga wamagazi. Izi nthawi zambiri zimagwiritsidwa ntchito pa ufa wa premium ndi njere zopukutidwa.

Masamba ngodzaza ndi michere yambiri. Monga momwe gome limasonyezera, shuga omwe amapezeka mumasamba nthawi zambiri amakhala otsika, amakakamizidwa pang'onopang'ono. Koma mbewu zomwe zatenthetsedwa zimataya zinthu zopindulitsa. Mlozera wa glycemic wa beets owiritsa ndi mayunitsi 65, ndipo waiwisi - mayunitsi 30 okha. Kabichi yoyera mwanjira iliyonse imakhala ndi mndandanda wa 15. Mukamadya masamba, zimakhala zomveka kuyerekezera zomwe zili mumkhalidwe wawo waiwisi komanso wokonzedwa. Ngati Zizindikiro muzochitika zonse ziwiri ndizambiri, kugwiritsa ntchito zinthu zotere kuyenera kukhala kochepa.

Bweretsani ku zomwe zalembedwa

Zakumwa zambiri zomwe zimagulitsidwa m'masitolo ndizowopsa komanso zowopsa thanzi. Ganizirani za shuga zomwe zakumwa, zotchuka kwambiri tsopano pakati pa achinyamata:

• mu khola la Cola - 7 tsp. shuga
• ku Red Bull Bank - 7.5 tsp
• mu kapu ya mandimu - 5.5 tsp
• mu kapu ya chokoleti chotentha - 4.5 tsp
• mu kapu ya zipatso tambala 3.5 tsp.

Cola amakometsedwa bwino ndi zotsekemera, zowonjezera zosiyanasiyana zomwe zimakhala ndi maziko opangira. Kuopsa kwa zinthuzi ndikusakhazikika kwa kutentha kwambiri. Pankhaniyi, formaldehyde, methanol ndi phenylalanine ayamba kumasulidwa. Madokotala amakhulupirira kuti Cola imatha kuvulaza dongosolo lamanjenje komanso chiwindi. Kafukufuku wasonyeza kuti kumwa zakumwa zamagalimoto tsiku ndi tsiku kumawonjezera mwayi wokhala ndi matenda a mtima ndi matenda a shuga.

Za mowa, zimasokoneza kutulutsa shuga m'magazi, ndipo zimayambitsa hypoglycemia. Chifukwa chake, kumwa mowa ndizowopsa kwa odwala matenda ashuga. Ngakhale izi, zakumwa zina zakumwa zoledzeretsa zimapindulitsa thupi. Mwachitsanzo, mu vinyo pali zinthu zofunikira zomwe zimapangitsa mtundu wa sucrose. Izi ndizoyenera kwa odwala matenda ashuga. Inde, si vinyo aliyense amene ali woyenera pankhaniyi.

Mu matenda ashuga, mavinyo owuma okha ndi shuga omwe alibe oposa 4% ndi omwe amaloledwa. Simungathe kumwa kuposa magalasi atatu. Ndi zoletsedwa kumwa mowa pamimba yopanda kanthu. Kukhalapo kwa resveratol m'mvinyo kumakuthandizani kuti muzolowere kusintha kwazungulira, ndipo ndiko kupewa matenda a mtima.

Bweretsani ku zomwe zalembedwa

Pali mfundo zofunika kudya tsiku lililonse zoteteza shuga. Amaganizira za chakudya cha zakumwa ndi zakumwa zina. Kwa anthu athanzi omwe ali ndi kulemera kwamagulu abwinobwino, kuchuluka kovomerezeka ndi:

• kwa akulu - osapitirira 50 g patsiku,
• Kwa ana azaka zapakati pa 10 mpaka 15 - osapitirira 30 g pa tsiku,
• ana osakwana zaka 10 - osapitilira 20 g.

Kwa anthu omwe ali ndi matenda ashuga, kutsatira zakudya zomwe akhala akuchita kwa moyo wonse komanso kuwerengera kuchuluka kwa shuga muzakudya ndiyo njira yokhayo yosinthira mtundu wawo ndikuchotsa zovuta. Ngati zitha kupitilira, zotsatira zoyipa za thupi zimatheka:

• kusintha kwa shuga kukhala mafuta,
• kuchuluka mafuta m'thupi
• kukula kwa hypoglycemia,
• chiopsezo chotenga dysbiosis, uchidakwa, matenda ashuga,
• kapangidwe ka mafakisoni aulere.

Shuga ndi chinthu chopangidwa chomwe chiribe chilichonse chopindulitsa thupi. Kuti muzigaya, timatumbu timagwiritsa ntchito ma enzyme 15, mavitamini ndi michere yambiri.

Zakudya zoyenera, kuthana ndi shuga mu zakudya kumathandiza kupewa matenda akulu akulu, kukhala ndi thanzi komanso ntchito zaka zambiri.

Choyamba, ndikofunika, kufunsa kukaonana ndi endocrinologist. Malinga ndi kafukufuku, zotsatira za yogwira mafuta pazowonjezera shuga wamagazi zimatsimikiziridwa osati kuchuluka kwawo, komanso ndi mtundu wawo. Zakudya zomanga thupi ndizovuta komanso zosavuta, zomwe ndizofunikira kwambiri pakudya moyenera. Kuchuluka kwa kuchuluka kwa zakudya zamagulu azakudya ndipo zimamwa mwachangu, zofunika kwambiri ziyenera kuwonedwa ngati kuwonjezeka kwa shuga m'magazi. Izi zikufanana ndi chilichonse cha mkate.

Momwe mungagwiritsire ntchito kiwi, werengani apa.
Kuti kuchuluka kwa shuga m'magazi kusasinthe kwa tsiku limodzi, wodwala yemwe ali ndi matenda osokoneza bongo adzafunika zakudya zamagulu ochepa. Izi zikutanthauza kukula kwa chakudya chamagulu okhala ndi mndandanda wotsika.

Palinso kufunikira kochepetsera, ndipo nthawi zina ngakhale kupatula kwathunthu, zinthu zomwe zimakhala ndi index yayikulu ya glycemic. Zomwezi zimagwiranso magawo a buledi, omwe amayeneranso kulingaliridwa chifukwa cha matenda ashuga amtundu uliwonse.

Kutsika kwa glycemic index ndi magawo a mkate, kumachepa kwambiri kuchuluka kwa shuga m'magazi mukamamwa ngati chakudya. Ndipo makamaka mwachangu, kuchuluka kwa shuga m'magazi kumafika pamlingo woyenera kwambiri.
Mlozera uwu ukukhudzidwa kwambiri ndi machitidwe monga:

1. kupezeka kwa ulusi wamagulu ena azakudya,
2. njira yochepetsera (momwe mbale zimathandizira: yophika, yokazinga kapena yophika),
3. mtundu wamakonzedwe azakudya (mawonekedwe onse, komanso woponderezedwa kapena madzi),
4. Zizindikiro za kutentha kwa malonda (mwachitsanzo, mtundu wozizira ali ndi index yotsika ya glycemic ndipo, mogwirizana, XE).

Chifukwa chake, poyambira kudya mbale inayake, munthu amadziwa kale pasadakhale zomwe zingakhudze thupi lake komanso ngati zingatheke kukhalabe ndi shuga wochepa. Chifukwa chake, ndikofunikira kuchita kuwerengera pawokha, mutatha kufunsa katswiri.

Kutengera ndi zomwe glycemic ingakhale, zomwe agulitsazo agawike m'magulu atatu. Yoyamba imaphatikizapo zakudya zonse zokhala ndi index ya glycemic yotsika, yomwe iyenera kukhala yochepera 55 mayunitsi. Gulu lachiwirili liyenera kuphatikizapo zinthu zomwe zimadziwika ndi ma glycemic, ndiye kuti kuyambira 55 mpaka 70 mayunitsi. Payokha, ziyenera kudziwika kuti zinthu zomwe zili m'gulu la zosakaniza ndi magawo ochulukirapo, ndiye kuti ndizoposa 70. Ndikofunika kugwiritsa ntchito mosamala kwambiri komanso zazing'ono, chifukwa ndizowopsa pakubwera kwa odwala matenda ashuga. Ngati mumadya zakudya zochuluka kwambiri, kumatha kudwala pang'ono pang'ono kapena pang'ono.. Chifukwa chake, chakudyacho chikuyenera kutsimikiziridwa molingana ndi magawo pamwambapa. Zogulitsa zotere, zomwe zimadziwika ndi index yotsika kwambiri ya glycemic, ziyenera kuphatikizapo:

• zinthu zophika mkate zopangidwa ndi ufa wolimba,
• mpunga wa bulauni
• bulwheat
• nyemba zouma ndi mphodza,
• mafuta oatmeal (kuphika mwachangu),
• zopangidwa mkaka,
• pafupifupi masamba onse
• Maapulo opanda zipatso ndi zipatso zamalanje, makamaka malalanje.

Mndandanda wawo wotsika umapangitsa kuti zitheke kugwiritsa ntchito zinthuzi pafupifupi tsiku lililonse popanda zoletsa zazikulu. Nthawi yomweyo, payenera kukhala muyeso wina womwe ungadziwe malire ovomerezeka.
Zogulitsa zamtundu wa nyama, komanso mafuta, zilibe chakudya chochuluka chifukwa chake, chifukwa chake mndandanda wa glycemic sukukonzekera iwo.

Kuphatikiza apo, ngati kuchuluka kwa mayunitsi kudaposa kovomerezeka pazakudya, kupereka chithandizo kwakanthawi kuchipatala kudzathandiza kupewa zovuta. Kuti muthane ndi vutoli komanso kuti mupewe kupitirira muyeso, ndikofunikira kugwiritsa ntchito pang'ono ndikuwonjezera pang'onopang'ono.
Izi zipangitsa, choyambirira, kudziwa payekha mlingo woyenera ndikupanga kukhalabe ndi thanzi labwino. Ndikofunikanso kuti mutsatire dongosolo lina lazakudya. Izi zipangitsa kuti kagayidwe kabwino kasinthidwe, konza njira zonse zokhudzana ndi chimbudzi.
Popeza pankhani ya matenda a shuga, mitundu yoyambirira ndi yachiwiri, ndikofunikira kudya bwino ndikulingalira mndandanda wazomwe mukugulitsa, muyenera kutsatira izi: Chakudya cham'mawa chopatsa thanzi kwambiri komanso champhamvu kwambiri. Chakudya chamasana chimayenera kukhalanso nthawi imodzi - makamaka maola anayi kapena asanu mukatha kudya chakudya cham'mawa.
Ngati timakambirana za chakudya chamadzulo, ndikofunikira kuti adalowere maola anayi (osachepera atatu) asanagone. Izi zipangitsa kuti azitha kuyang'anira kuchuluka kwa shuga m'magazi ndipo, ngati kuli kofunikira, muchepetseni mwachangu. Za malamulo ogwiritsira ntchito mazira Mutha kuwerengera ulalo.

Lamulo linanso, kutsatira zomwe zingapangitse kuti pakhale index yotsika ya glycemic. Uku ndikugwiritsa ntchito zinthu zokha zomwe glycemic index tebulo imadzaza, koma nthawi yomweyo ziyenera kukonzekera mwanjira inayake. Ndikofunikira kuti izi zaphikidwe kapena kuphika.

Ndikofunikira kupewa zakudya zokazinga, zomwe zimakhala zovulaza kwambiri kwa matenda ashuga amtundu uliwonse. Ndikofunikanso kukumbukira kuti mowa ndi GI yayikulu yomwe siyiyenera kumwa ndi anthu omwe ali ndi matenda ashuga.

Ndikofunika kumwa zakumwa zozizilitsa kukhosi - mwachitsanzo, mowa wopanda kapena vinyo wowuma.
Tebulo lomwe likuwonetsa mndandanda wa glycemic lodzaza ndi zinthu likuwonetsa kuti GI wawo ndiwofunikira kwambiri, zomwe zikutanthauza kuti aliyense mwa omwe ali ndi matenda ashuga nthawi zina amatha kugwiritsa ntchito. Tisaiwale za kufunika kwa zolimbitsa thupi, makamaka kwa iwo omwe ali ndi matenda a shuga.
Chifukwa chake, kuphatikiza zakudya moyenera, kuwerengera kwa GI ndi XE komanso zolimbitsa thupi zolimbitsa thupi kumapangitsa kuti kuchepetsa kudalira kwa insulin komanso kuchuluka kwa shuga m'magazi kuzikhala kochepa.

Kanema: chilichonse chomwe muyenera kudziwa zokhudza index ya zakudya za glycemic

Thanzi la dziko lanu lili m'manja mwanu!

Kabichi yoyera2,61,60,4Plums3,01,74,8 Mbatata0,60,10,6Chitumbuwa chokoma5,54,50,6 Kaloti2,51,03,5Maapulo2,05,51,5 Nkhaka1,31,10,1Malalanje2,42,23,5 Beetroot0,30,18,6Ma tangerine2,01,64,5 Tomato1,61,20,7Mphesa7,87,70,5 Mavwende2,44,32,0Strawberry2,72,41,1 Dzungu2,60,90,5Cranberries2,51,10,2 Apricots2,20,86,0Jamu4,44,10,6 Cherry5,54,50,3Rabulosi3,93,90,5 Mapeyala1,85,22,0Black currant1,54,21,0 Amapichesi2,01,56,0 Kuchokera m'bukhu: Chemical Composition of Food Products / Ed.

Glucose pagome la chakudya

F. Nesterin ndi I. M. Skurikhin.

Mtengo wa CHIKWANGWANI (g)

Chachikulu kwambiri (choposa 1.5)Tirigu, rasipiberi, nyemba, mtedza, masiku, sitiroberi, apricots, oatmeal, chokoleti, mphesa zakuda, bowa watsopano, nkhuyu, ma buluu, zipatso zoyera ndi zofiira, ma cranberries, ma jamu, zipatso Chachikulu (1 - 1.5)Buckwheat, barele wa ngale, barele, ma oat "Hercules", nandolo, mbatata, kaloti woyera, nandolo wobiriwira, biringanya, tsabola wokoma, dzungu, sore, quince, malalanje, mandimu, lingonberry Zapakatikati (0.6-0.9)Mkate wobala nthanga, mapira, anyezi wobiriwira, nkhaka, beets, tomato, radara, kolifulawa, vwende, apricots, mapeyala, mapichesi, maapulo, mphesa, nthochi Chaching'ono (0.3-0.5)Chakudya cha tirigu kuchokera ku ufa wa giredi lachiwiri, mpunga, tirigu, zukini, letesi, chivwende, yamatcheri, plums, yamatcheri Zochepa kwambiri (0.1-0.2)Ufa wa tirigu wa giredi 1, mkate wa tirigu kuchokera ku ufa wa woyamba komanso wapamwamba kwambiri, semolina, pasitala, makeke

Fructose, zopatsa mphamvu pa 100 g

Mwatsegula tsamba lazinthu Fructose, zopatsa mphamvu ofanana 0 kcal. Kodi mukufuna kudziwa malo omwe Fructose amatenga m'gulu la Zosavuta Zosiyanasiyana ndi Zokongoletsa pamtengo? Ingodinani gawo lomwe mukufuna ndikusanja zinthu zonse, mwachitsanzo, ndi kuchuluka kwa mapuloteni komanso kuchuluka kwa zopatsa mphamvu.

Timalimbikitsanso kuti muthane ndi zomwe zili ndi mavitamini ndi michere, komanso kuchuluka kwa zinthu zofunika kapena zowonjezera, zomwe timanena pansipa ngati zingatheke. Ndipo kumbukirani kuti chinthu chachikulu ndichabwino, osati chokoma!

Ntchito ya shuga m'thupi la munthu:

Thupi lathu limatulutsa shuga.

Glucose ndi mtundu wina wa shuga womwe umapangidwa m'thupi lathu tikatha kudya. Glucose imapangidwa chifukwa cha kuchuluka kwa zopatsa mphamvu, mapuloteni ndi mafuta. Kenako imalowa m'magazi. Mwazi wathu umatenga glucose ndikupanga mphamvu yofunikira pakuyenda komanso njira ya mankhwala mthupi. Minofu, minyewa ndi maselo amthupi amagwiritsa ntchito mphamvuzi.

Glucose amatenga nawo mbali mbali zambiri za thupi:

• amatenga nawo mbali mu kagayidwe kachakudya zofunika,

• Talingalirani gwero lalikulu lamphamvu,

• imalimbikitsa ntchito yamtima,

• Amagwiritsidwa ntchito ngati mankhwala pochiza matenda ambiri: matenda amchiwindi, matenda am'chiberekero, matenda osiyanasiyana, kuledzera kwa thupi ndi matenda ena.

  Glucose amapezeka m'mankhwala ambiri oletsa kupanikizika, m'malo mwa magazi,

• zimapereka chakudya ku maselo a mu ubongo,

• kuthetsa kuthetsa njala,

• Amathandizanso kupsinjika, amateteza matenda amanjenje.

Kuphatikiza pa zabwino zomwe zamwambazi m'magazi a munthu, zimasintha magwiridwe antchito am'maganizo komanso thupi, zimasintha kugwira ntchito kwa ziwalo zamkati ndikuthandizira thanzi lathunthu.

Kwa bongo, glucose ndiye "mafuta" okha.

Kuti mugwire bwino ntchito, maubongo a muubongo amafunikira kupezeka kwa magalamu pafupifupi 125-150 a shuga patsiku.

Thupi limalandira mphamvu zomwe limafunikira pomwe shuga ali m'magazi abwino. Kutalika kwambiri kapena kutsika kwambiri kumayambitsa kupatuka kwanjira yamoyo yathupi lathu. Ndiye chifukwa chake ndikofunikira kuti tidziwe zakudya zomwe zimachokera ku glucose.

Magazi amalowa m'thupi lathu ndi zakudya zomwe zimakhala ndi chakudya chamagulu omwera.

Makina ena apadera a mahomoni amathandizira kuchuluka kwa glucose m'magazi. Nthawi zambiri, mutatha kudya, kuchuluka kwa shuga m'magazi kumakwera pang'ono. Izi zimapangitsa kuti timadzi ta pancreatic, insulin, tidziwika. Homoni iyi imalimbikitsa kuyamwa kwa glucose ndi maselo amthupi ndipo imachepetsa kuyika kwake m'magazi ku manambala ofunikira.

Kupanda shuga m'thupi, zizindikiro:

Zomwe zimayambitsa hypoglycemia (kuperewera kwa glucose) zimatha kukhala: kusala kudya kwa nthawi yayitali, kuperewera kwa zakudya m'thupi, zakudya zopanda thanzi, matenda osiyanasiyana, ndi zina zambiri.

Zizindikiro za kuchepa kwa glucose zimatha kuchitika tsiku lonse.

Nthawi zambiri, munthu amene akuvutika nawo sangadziwe za matendawo. Mwachitsanzo, kumverera wotopa, kutopa pakati pa 11 a.m ndi 3 p.m. ndiye chizindikiro choyamba chosakwanira shuga. Njira yosavuta yodziwira kuzizwitsa ngati mutatsatira zomwe thupi likuchita pambuyo pa donut lokoma kapena khofi.

Chifukwa chake, zizindikiro zoyambirira za kuchepa kwa shuga:

• kufooka, kumva kuti watopa
• kunjenjemera
• thukuta
• mutu
• njala
• kugona
• mkwiyo
• mkwiyo
• malingaliro osokonezeka
• mavuto amawonedwe
• masomphenya apawiri
• kusasangalala
• zokonda mtima.

Pazinthu zomwe zili ndi shuga, ziyenera kudziwika kuti mphesa, ma cherries ndi ma cherries, raspberries, sitiroberi, plums, chivwende, nthochi, dzungu, kabichi yoyera, kaloti, mbatata, chimanga ndi chimanga, uchi.

Shuga mu zakumwa

Zakumwa zambiri zomwe zimagulitsidwa m'masitolo ndizowopsa komanso zowopsa thanzi. Ganizirani za shuga zomwe zakumwa, zotchuka kwambiri tsopano pakati pa achinyamata:

• mu khola la Cola - 7 tsp. shuga
• mu banki ya Red Bull - 7.5 tsp.,
• mu kapu ya mandimu - 5.5 tsp.,
• mumphika wa chokoleti chotentha - 4.5 tsp.,
• kapu ya zipatso malo omwera zipatso - 3.5 tsp.

Cola amakometsedwa bwino ndi zotsekemera, zowonjezera zosiyanasiyana zomwe zimakhala ndi maziko opangira. Kuopsa kwa zinthuzi ndikusakhazikika kwa kutentha kwambiri. Pankhaniyi, formaldehyde, methanol ndi phenylalanine ayamba kumasulidwa. Madokotala amakhulupirira kuti Cola imatha kuvulaza dongosolo lamanjenje komanso chiwindi. Kafukufuku wasonyeza kuti kumwa zakumwa zamagalimoto tsiku ndi tsiku kumawonjezera mwayi wokhala ndi matenda a mtima ndi matenda a shuga.

Za mowa, zimasokoneza kutulutsa shuga m'magazi, ndipo zimayambitsa hypoglycemia. Chifukwa chake, kumwa mowa ndizowopsa kwa odwala matenda ashuga. Ngakhale izi, zakumwa zina zakumwa zoledzeretsa zimapindulitsa thupi. Mwachitsanzo, mu vinyo pali zinthu zofunikira zomwe zimapangitsa mtundu wa sucrose. Izi ndizoyenera kwa odwala matenda ashuga. Inde, si vinyo aliyense amene ali woyenera pankhaniyi.

Mu matenda ashuga, mavinyo owuma okha ndi shuga omwe alibe oposa 4% ndi omwe amaloledwa. Simungathe kumwa kuposa magalasi atatu. Ndi zoletsedwa kumwa mowa pamimba yopanda kanthu. Kukhalapo kwa resveratol m'mvinyo kumakuthandizani kuti muzolowere kusintha kwazungulira, ndipo ndiko kupewa matenda a mtima.

Mlingo wa shuga komanso zotsatirapo zake

Pali mfundo zofunika kudya tsiku lililonse zoteteza shuga. Amaganizira za chakudya cha zakumwa ndi zakumwa zina. Kwa anthu athanzi omwe ali ndi kulemera kwamagulu abwinobwino, kuchuluka kovomerezeka ndi:

• kwa akulu - osapitirira 50 g patsiku,
• Kwa ana azaka zapakati pa 10 mpaka 15 - osapitirira 30 g pa tsiku,
• ana osakwana zaka 10 - osapitilira 20 g.

Kwa anthu omwe ali ndi matenda ashuga, kutsatira zakudya zomwe akhala akuchita kwa moyo wonse komanso kuwerengera kuchuluka kwa shuga muzakudya ndiyo njira yokhayo yosinthira mtundu wawo ndikuchotsa zovuta. Ngati zitha kupitilira, zotsatira zoyipa za thupi zimatheka:

• kusintha kwa shuga kukhala mafuta,
• kuchuluka mafuta m'thupi
• kukula kwa hypoglycemia,
• chiopsezo chotenga dysbiosis, uchidakwa, matenda ashuga,
• kapangidwe ka mafakisoni aulere.

Shuga ndi chinthu chopangidwa chomwe chiribe chilichonse chopindulitsa thupi. Kuti muzigaya, timatumbu timagwiritsa ntchito ma enzyme 15, mavitamini ndi michere yambiri.

Zakudya zoyenera, kuthana ndi shuga mu zakudya kumathandiza kupewa matenda akulu akulu, kukhala ndi thanzi komanso ntchito zaka zambiri.

Momwe Mungadye Zochepa Zakudya za GI

• ngati mukufuna kuchepetsa thupi
• mukamayendetsa kumangokhala ndi kumangokhala,
• pa kukakamizidwa amachepetsa ntchito, mwachitsanzo, pakudwala,
• ngati mukufuna kubwezeretsa njira za metabolic,
• ndi matenda a shuga a mellitus 2.

Kwa anthu ambiri, kudya zakudya zochepa za GI ndizabwino kwambiri pazifukwa izi:

1. Chakudya chimatengedwa pang'onopang'ono, shuga amabwera ndikugwa pang'onopang'ono, osati mopatsa mphamvu,
2. kudwala matenda ashuga Itha kuwongolera kuchuluka kwa shuga m'magazi, kuletsa kupitilira kwa matendawa komanso kukula kwa matenda oyanjana,
3. kugwiritsa ntchito zakudya zokhala ndi index yotsika ya glycemic muzakudya, mutha kuchepetsa thupi,
4. zakudya zomwe zili ndi index yayikulu ya glycemic ndizothandiza kwa osewera komanso anthu akhama.

Tsoka ilo, deta pa GI pazinthu zopangidwa mdziko lathuli ndizosatheka kupeza. Koma m'maiko otukuka, kutchula za gawo lofunikirali ndikupezeka pafupifupi pazinthu zonse za chakudya.

Kukhala ndi lingaliro loyerekeza kukula kwa GI, timapereka zidziwitso.

Zogulitsa Zapamwamba za GI:

• Chokoleti, chokoleti cha mkaka, chakudya chofulumira, ayisikilimu mu chokoleti, makeke, makeke - GI = 85-70,

Wapakati GI:

• Zopatsa zipatso zopanda shuga, shuga, khofi ndi tiyi ndi shuga - 46-48

GI Yotsika:

• Chokoleti chakuda 70% -22, msuzi wa phwetekere -15, nyama ndi nsomba mbale -10.

Mavuto a Metabolic ochokera ku Zinthu Zapamwamba za GI

Mphamvu zomwe zimalandidwa kuchokera ku chakudya zimagwiritsidwa ntchito m'njira zitatu:

1. kubwezeretsani mphamvu zomwe zidagwiritsidwa ntchito,
2. masitolo ogulitsa minofu
3. posungira zofunikira pakasowa mphamvu.
4. Akasinja osungira ndi maselo amafuta omwe amapezeka m'thupi lonse. Kudya zakudya zokhala ndi index yayikulu ya glycemic, thupi limasefukira ndi shuga, zimasinthidwa mwachangu kukhala mafuta. Ngati pakadali pano mphamvu sizikufunika, munthu amakhala kapena kugona, ndiye kuti mafuta amatumizidwa kuti akasungidwe.

Sizogulitsa zomwe zili ndi GI yapamwamba kwambiri yomwe ndi zovulaza, koma kugwiritsa ntchito kwambiri komanso mosagwiritsa ntchito mankhwala. Ngati mukugwira ntchito molimbika, kapena mutagwira ntchito zolimbitsa thupi kwa maola angapo, ndiye kuti GI yayitali ikupita kukabwezeretsa mphamvu, pakuchita masewera olimbitsa thupi. Ngati mumadya zinthuzi pamaso pa TV usiku, ndiye kuti mafuta amthupi amakula ndi malire.

Zakudya zopatsa mphamvu pang'onopang'ono zimakhala bwino chifukwa zimapangira mphamvu pang'onopang'ono. Kugwiritsa ntchito, simudzapeza mphamvu, koma mutha kuwononga masana. Izi ndi monga:

• masamba ambiri
• pasitala wolimba (el dente, i.e. wokhala pang'ono pang'ono) ndi mpunga wama bulauni, nyemba zambiri,
• zipatso zatsopano, mkaka ndi mkaka, chokoleti chakuda, ndi zina zambiri.

Mndandanda wa glycemic ndi zopatsa mphamvu za calorie sizigwirizana, chifukwa chake, ndikofunikira kumvetsetsa malingaliro onse. Zogulitsa zilizonse, ngakhale ndi GI yotsika, zimakhalabe ndi zopatsa mphamvu.

Izi ndi zomwe Kowalkov wothandizira wazakudya anena za glycemic index:

Tebulo ili ndi zinthu zomwe zimakuthandizani kuti muchepetse kunenepa. Mutha kumawadya tsiku lililonse, osawopa kulemera kwambiri. Ngati mumatsatira zakudya izi pamoyo wanu wonse, pokhapokha mutadzilimbitsa ndi mankhwala omwe ali ndi GI yayitali, ndiye kuti kulemerako kudzakhalabe pamanambala omwewo. Komabe, musaiwale kuti kudya kwambiri, ngakhale zakudya zabwino zimakhazikitsa makoma am'mimba, kumafunikira zochulukirapo, ndiye kuti simungathe kuchepetsa thupi.

Kutsiliza: ndizofunikira kwambiri muzakudya za mankhwala omwe ali ndi GI yotsika, nthawi zambiri ndi sing'anga GI ndipo kawirikawiri, pamavuto apamwamba a GI.

Zinthu zambiri zimatha kusintha index ya glycemic, yomwe iyenera kukumbukiridwa popanga zakudya zomwe zili ndi GI yotsika.

Nayi ena a iwo:

• nthawi yosungirako komanso kukhwima kwa mankhwala okhuthala.Mwachitsanzo, nthochi yosakhwima imakhala ndi GI yotsika ya 40, ndipo ikakhazikika ndikufewa, GI imakwera mpaka 65. Mukapsa, maapulo amathandizanso GI, koma osati mwachangu kwambiri.
• kutsika kwa tinthu tosakanikirana kumayambitsa kuwonjezeka kwa GI. Izi zikugwiranso ntchito ku mbewu zonse za phala. Ndiye chifukwa chake mkate wamphesa kapena ufa wowuma amaonedwa kuti ndi wofunika kwambiri. M'mitundu yambiri ya ufa, ulusi wazakudya, mapuloteni, fiber zimatsalira, zomwe zimachepetsa GI mpaka 35-40. Chifukwa chake, zokonda ziyenera kuperekedwa ku mkate ndi ufa wa Wholemeal,
• Kutenthetsa chakudya mukasungiramo firiji kumachepetsa GI,

• kuphika kumawonjezera Gi. Chifukwa, mwachitsanzo, kaloti owiritsa amakhala ndi GI ya 50, pomwe yaiwisi siyiposa 20, popeza wowuma amakhala m'matenthedwe akamayatsidwa,
• zinthu zamafakitale zimakonzedwa pogwiritsa ntchito mankhwala othandizira kutentha, mankhwala a gelatinizing. Ichi ndichifukwa chake masamba, chimanga, mbatata zosenda kuphika nthawi yomweyo, chimanga chophika chakudya chopuma chimakhala ndi GI yapamwamba kwambiri - 85 ndi 95, motero. Kuphatikiza apo, zimakhala ndi ma dextrins ndi wowuma wosinthika - GI 100,
• zinthu zambiri zimakhala ndi "wowuma chimanga". Kuwona zolembedwa zoterezi, aliyense ayenera kumvetsetsa kuti GI yamalonda iyi ili pafupi ndi 100, yomwe imatha kuwonjezera glycemia,
• Kutumphuka kwa chimanga pakukonzekera kwa zipatsozo kumabweretsa kukulira kwa GI ndi 15-20%,
• Mitundu ina ya Zakudyazi ndi spaghetti zopezeka ndi pasteurization kapena extrusion mokakamizidwa kwambiri zimachepetsa GI -40. Koma mtanda wa dumplings, dumplings, Zakudyazi zopangidwa tokha, wokonzedwa kuchokera ku ufa wolimba monga mwa masiku onse, ali ndi GI -70 yapamwamba,
• Spaghetti wophika kwambiri ndi pasitala samira pang'ono, kuti amang'ambika pang'ono mano. Izi zidzachepetsa GI momwe ndingathere. Ngati mumaphika pasitala kwa mphindi 15 mpaka 20, kupanikizika kwa gelatinization kumakulirakulira ndipo GI ikwera mpaka 70. Ngati mukuphika spaghetti (ngakhale kuchokera pa ufa woyera) pogwiritsa ntchito al dente (woyamwa pang'ono) ndikuthandizira ozizira, mwachitsanzo, mu saladi, ndiye kuti GI ndidzangokhala 35,
• Kusungidwa kwotalikirapo kwa zinthu zomwe zili ndi wowuma kumathandizanso kuchepetsa GI. Mkate wophika kumene, watsopano amakhala ndi GI yayitali kwambiri kuposa yomwe yayamba kuzirala komanso koposa yomwe idaphwa. Chifukwa chake, tikulimbikitsidwa kusunga mkate mufiriji kapena ngakhale kuwumitsa kaye kaye, ndikutsatira defrosting. Ndipo ndi mmenemu mudawuma. Kuti ziume mwachangu, mutha kuphika zopaka mu uvuni kapena mu toaster,
• Kuzirala kwa zinthu, mwachitsanzo, zomwe zimagulitsidwa mu chipolopolo cha vacuum ndipo zimasungidwa pa kutentha kosaposa madigiri 5, zimachepetsa GI,

Kusungabe zolimbitsa thupi kwambiri ndizofunikira za munthu aliyense. Pali zambiri zokhudzana ndi momwe mungachepetsere thupi pogwiritsa ntchito zakudya kapena masewera olimbitsa thupi.

Koma anthu ambiri omwe akufuna kuwoneka oyenera amakumana ndi mavuto ngati awa: kulephera kutsatira malamulo oletsedwa kwa chakudya kwanthawi yayitali, kupsinjika chifukwa cha kusowa kwa mavitamini chifukwa chakudya chopanda malire, komanso kusachita bwino kwa thupi chifukwa cha kuchepa thupi mwadzidzidzi. Okhala chete otani omwe amalangizira maphikidwe atsopano kuti achepetse thupi.

Kuti mumvetsetse bwino zomwe zimafunika kuti musankhe zakudya zoyenera, muyenera kumvetsetsa malingaliro monga glycemic ndi insulin index, chomwe chimakhala ndi tanthauzo lake.

Aliyense amadziwa kugawidwa kwa chakudya kuchokera kumbewu ndi nyama. Munamvanso za kufunikira kwa mapuloteni komanso kuwopsa kwa chakudya chamafuta, makamaka kwa odwala matenda ashuga. Koma kodi chilichonse ndi chophweka motere?

Kuti mumvetsetse bwino zovuta zomwe zimapezeka m'zakudya, muyenera kungophunzira momwe mungadziwire index. Ngakhale mndandanda wazipatso ndizosiyanasiyana, kutengera mtundu wawo, ngakhale kuti amagwiritsidwa ntchito muzakudya zambiri. Malinga ndi ndemanga, mkaka ndi nyama zimapangidwa modabwitsa, kuchuluka kwa zakudya zomwe zimatengera, makamaka, pamakonzedwe awo.

Mlozowo umawonetsa kuchuluka kwa mayamwidwe azinthu zopezeka ndi thupi ndi kuwonjezeka kwa shuga wamagazi, mwakulankhula kwina, kuchuluka kwa glucose komwe kumapangidwa pakukumba. Kodi zimatanthawuza chiyani pochita - zogulitsa zokhala ndi index yayitali zimakhala zodzaza ndi shuga wambiri wosavuta, motero, zimapereka mphamvu zawo kwa thupi mwachangu. Zogulitsa zokhala ndi index yotsika, m'malo mwake, pang'ono ndi pang'ono.

Mlozowu umatha kutsimikizidwa ndi kakhazikitsidwe kogwiritsa ntchito kuwerengera GI ndi gawo lofanana la chakudya chabwino:

GI = Gawo lachitatu la carbohydrate / Gawo la glucose triangle x 100

Kuti mugwiritse ntchito mosavuta, kuwerengera kumakhala ndi mayunitsi zana, pomwe 0 ndi kusapezeka kwa chakudya chamagulu, ndipo 100 ndi shuga weniweni. Mndandanda wamtundu wa glycemic ulibe mgwirizano ndi zopatsa mphamvu kapena kumva kuti mwadzaza, komanso siwokhazikika. Zomwe zimakhudza kukula kwake zimaphatikizapo:

• njira kukonza mbale
• kalasi ndi mtundu
• mtundu wa pokonza
• Chinsinsi.

Monga lingaliro wamba, mndandanda wazakudya za glycemic unayambitsidwa ndi Dr. David Jenkinson, pulofesa ku yunivesite yaku Canada mu 1981. Cholinga cha kuwerengera kwake chinali kudziwa zakudya zabwino kwambiri za anthu odwala matenda ashuga. Zaka 15 zoyesedwa zidayambitsa kukhazikitsidwa kwa gulu latsopano potengera kuchuluka kwa GI, komwe kudasintha njira yotsata phindu la zopatsa thanzi.

Gawoli ndiloyenera kwambiri kuchepetsa thupi komanso odwala matenda ashuga, chifukwa chakuti pang'onopang'ono komanso moyenera zimapereka mphamvu yothandiza mthupi. Chifukwa chake, mwachitsanzo, zipatso zimapereka thanzi - chakudya chokhala ndi kalozera kakang'ono, kotheka kuyatsa mafuta chifukwa cha L-carnitine, chili ndi mtengo wokwanira wathanzi. Komabe, cholozera cha zipatso sichiri chokwera monga momwe chikuwonekera. Zakudya zomwe zili ndi ma carbohydrate okhala ndi index yotsika komanso yotsika amalembedwa patebulo pansipa.

Ndikofunika kukumbukira kuti chizindikiritso chomwe chikufunsidwa sichikugwirizana ndi zomwe zimapangidwa ndi calorie ndipo siziyenera kuyiwalika popanga mndandanda wamlungu.

Gome lomaliza - mndandanda wazakudya zamagulu ndi mndandanda wazakudya zotsika

Monga mukuwonera - nyama, nsomba, nkhuku ndi mazira siziri m'matebulo, chifukwa mulibe mafuta. M'malo mwake, izi ndi zinthu zokhala ndi cholozera cha zero.

Chifukwa chake, pakuchepetsa thupi, yankho labwino ndikakhala kuphatikiza zakudya zama protein ndi zakudya zazing'ono komanso zochepa. Njira iyi yakhala ikugwiritsidwa ntchito bwino m'makudya ambiri amapuloteni, yatsimikiza kugwira ntchito kwake komanso kupanda pake, komwe kumatsimikiziridwa ndi ndemanga zambiri zabwino.

Momwe mungachepetse mndandanda wazinthu zamagulu a glycemic ndipo ndizotheka? Pali njira zingapo zochepetsera GI:

• pazikhala chakudya chamagulu ambiri, ndiye kuti GI yake yonse izikhala yotsika,
• samalani ndi njira yophikira, mwachitsanzo, mbatata zosenda zili ndi mapisi apamwamba kuposa mbatata yophika,
• Njira inanso ndikuphatikiza mapuloteni ndi chakudya, chifukwa chomaliza chimathandizira kuyamwa kwakale.

Zogulitsa zomwe zimakhala ndi index yolakwika, zimaphatikizapo masamba ambiri, makamaka zobiriwira.

Kuti mukhale ndi thanzi labwino, muyenera kuyang'aniranso tebulo lolozera lalitali:

Pali njira zitatu zazikulu zakugwiritsira ntchito mphamvu zomwe thupi limalandira kuchokera kwa chakudya chambiri: kupanga malo osungira mtsogolo, kubwezeretsa glycogen mu minofu minofu, ndikuigwiritsa ntchito pakadali pano.

Popeza kuchuluka kwa shuga m'magazi, zachilengedwe zomwe zimapanga insulin zimawonongeka chifukwa chakutha kwa kapamba. Zotsatira zake, kagayidwe amasintha kwambiri motsatira kutsogoleredwa kophatikizira, m'malo mochira.

Amakhala ndi ma carbohydrate okhala ndi cholozera chambiri chomwe chimasandulika msanga, ndipo thupi likafika osafunikira kuti umabwezeretse mphamvu, limatumizidwa kukasunga m'mafuta osungira.

Koma kodi zogulitsa zomwe zili ndi ndipo zili ndi mlozera wokwera ndizovulaza mwa izo zokha? Kwenikweni, ayi. Mndandanda wawo ndiowopsa pokhapokha ngati akugwiritsa ntchito kwambiri, osalamulira komanso popanda cholinga. Pambuyo pogwira ntchito yotopetsa, ntchito yakuthupi, ntchito zakunja, ndikofunikira kutengera chakudya chamtunduwu, kwa magulu ankhondo apamwamba komanso othamanga. Ndi zakudya ziti zomwe zimakhala ndi shuga ochulukirapo, ndipo izi zimatha kuwonekera patebulo.

Zamgululi Zapamwamba Kwambiri:

Koma mankhwala amakono, kuphatikizapo zakudya, sanayime pamaphunziro a GI. Zotsatira zake, adatha kuwunika bwino lomwe kuchuluka kwa shuga omwe amalowa m'magazi, ndipo nthawi yofunikira kuti amasule chifukwa cha insulin.

Kuphatikiza apo, adawonetsa kuti GI ndi AI amasiyana pang'ono (zolumikizana ziwirizi ndi 0.75). Zidapezeka kuti popanda chakudya cham'madzi kapena chokhala ndi zochepa, pakukumba, zimayambanso kuyambitsa insulini. Izi zinayambitsa kusintha kwatsopano pazomwe zimakonda.

"Insulin Index" (AI), monga mawu, adayambitsidwa ndi a Janet Brand-Millet, pulofesa waku Australia, ngati chazakudya pazinthu zomwe zimapangitsa kuti insulini idulidwe m'magazi. Njira iyi idapangitsa kuti athe kuneneratu molondola kuchuluka kwa jakisoni wa insulin, ndikupanga mndandanda wazomwe zimagulitsidwa zomwe zimakhala ndi katundu wambiri komanso wosafunikira kwambiri wolimbikitsa kupanga insulin.

Ngakhale izi, glycemic katundu wazogulitsa ndiye chinthu chofunikira kwambiri popanga zakudya zoyenera. Chifukwa chake, kufunikira kudziwa kalozera musanapitirize ndikupanga zakudya kwa odwala matenda ashuga sikosatheka.

Kutengera mndandanda wazomwe wagulitsira, gome lathunthu la anthu odwala matenda ashuga lidzakhala thandizo lofunikira kwambiri pakuthana ndi mavuto awo. Popeza mndandanda wazogulitsa, glycemic katundu wawo ndi ma calorie alibe ubale wolunjika, ndikokwanira kupanga mndandanda wazovomerezeka komanso zoletsedwa malinga ndi zosowa ndi zokonda, asinthe zilembo, kuti amvetse bwino. Payokha, sankhani nyama ndi mkaka zingapo zamafuta ochepa, kenako osayiwala kuyang'ana m'mawa uliwonse. Popita nthawi, chizolowezi chidzakulitsa ndipo zokonda zake zidzasintha, ndipo kufunika kodziwongolera nokha kudzatha.

Chimodzi mwazinthu zamakono zakusintha kwa zakudya mukuganizira phindu la zophatikiza ndi njira ya Montignac, yomwe imaphatikizapo malamulo angapo. Malingaliro ake, ndikofunikira kusankha iwo omwe ali ndi kalozera kakang'ono kuchokera pazinthu zokhala ndi mafuta. Kuchokera pamilomo yokhala ndi milomo - kutengera mphamvu zawo mafuta amphere. Ponena za mapuloteni, komwe kwawo (chomera kapena chinyama) ndikofunikira pano.

Tebulo la Montignac. Matenda a shuga glycemic / kuwonda

Njirayi sitha kutchedwa kuti panacea, koma idatsimikizika kukhala yodalirika ngati njira ina yosawerengera masinthidwe apakaleti opangira zakudya. Osati pankhondo yolimbana ndi kunenepa kwambiri, komanso ngati njira yodyetsera thanzi kuti mukhale wathanzi, wamphamvu komanso moyo wautali.

Matenda a shuga ndi matenda oopsa omwe amafunika kuwunikira nthawi zonse. Kuti muthane nawo moyenera, muyenera kudziwa chidziwitso cha glycemic cha chilichonse chomwe mumagwiritsa ntchito. Njira yabwino ndiyakuti mukhale ndi tebulo nthawi zonse, kuyambira nthawi iliyonse mungathe kupeza zonse zomwe mukufuna.

Shuga mu chakudya ndi gawo lofunikira. Ndiye gwero loyamba lamphamvu lanyama. Madokotala amalimbikitsa kudya 50 g ya mankhwala patsiku, koma izi sizitanthauza kuti muyenera kudya shuga mumtundu wake wabwino. Imapezeka muzakudya zonse zomwe timadya tsiku lililonse. Mchere wambiri mu chakudya umakhala ndi zotsatirapo zambiri zovuta paumoyo.Ndipo ndi matenda ashuga, izi zimatha kukhala pachiwopsezo cha moyo. Chifukwa chake, muyenera kudziwa kuchuluka kwa glucose omwe mumadya ndi zakudya zina.