Mlozera wa Glycemic

Glycemic index (GI) ndi chizindikiro cha kuwonongedwa kwa chinthu chilichonse chokhala ndi zomanga thupi m'thupi la munthu poyerekeza ndi kufalikira kwa glucose, yemwe index ya glycemic imawerengedwa kuti ikuwonetsa (GI ya glucose = 100 mayunitsi). Kugawaniza mwachangu njira yogwiritsira ntchito, kumakulitsa GI yake.

Chifukwa chake, mdziko lazakudya ndizachikhalidwe kugawa zakudya zonse zokhala ndi zophatikiza zamagulu m'magulu omwe ali ndi GI yayikulu, yapakati komanso yotsika. M'malo mwake, zakudya zotsika-GI ndizomwe zimatchedwa zovuta, zopatsa mafuta pang'onopang'ono, ndipo zakudya zamafuta apamwamba kwambiri zimathamanga, zopanda mafuta.

Zakudya za GI zapamwamba - koloko ya insulin

Zakudya zokhala ndi index yayikulu ya glycemic, kulowa mkati mwa thupi, zimagayidwa mwachangu ndikukulitsa shuga m'magazi, zimapangitsa kapamba kuti amasulidwe kwambiri ndi insulin.

Insulin, nayenso imagwira ntchito yotsatirayi: choyamba, imagawa shuga "owonjezera" onse m'magazi chimodzimodzi m'thupi lonse, ndikusintha pang'ono kukhala mafuta osungirako - mtundu wamphamvu "m'malo osungirako". Kachiwiri, kumvera zomwe zimachitika pakusintha mphamvu m'thupi, zimalepheretsa kuchepa kwa mafuta omwe apezeka kale mthupi kulowa mgulu la glucose.

Kunena mophiphiritsa, insulin ndi malo ogulitsa okhwima komanso okhwima kwambiri omwe amayang'anira kugwiritsa ntchito mphamvu m'thupi lathu (komanso - mafuta osalimba). Amathandizira kudziunjikira kwa mafuta, ndipo amachita chilichonse kuti awonetsetse kuti njirazi sizikuyenda mbali ina - mafuta atasandulika m'magazi ndikuwotcha, ndikupatsa thupi mphamvu zomwe amafunikira kuti akhale ndi moyo.

Chifukwa chake, ngati zakudya zanu za tsiku ndi tsiku zimakhala makamaka ndi zakudya zokhala ndi index yayikulu ya glycemic, zomwe zikutanthauza kuti kutulutsidwa kwa insulini ya mahomoni kumachitika mthupi lanu pafupipafupi komanso nthawi zambiri, ndiye kuti simungakhale ndi nkhawa. M'malo mwake, mupitilizabe kulemera tsiku lililonse mpaka mutasintha zakudya zanu.

Kuti insulin "mugone"

Zakudya zokhala ndi cholembera chapakati komanso chotsika cha glycemic zimayikiridwa kwa nthawi yayitali, zimasweka pang'onopang'ono ndipo pafupifupi sizimayambitsa kuchuluka kwa shuga m'magazi. Izi zikutanthauza kuti insulin ya mahomoni sikuwonetsa changu chake mwachilengedwe pakuphatikizidwa kwa mafuta.

Chifukwa chake, ngati mukuyesera kuchepetsa thupi kapena kukhalabe ndi kulemera komwe mulipo, yesani kusankha malonda omwe ali ndi GI yapakati komanso yotsika pazakudya zanu za tsiku ndi tsiku. Pomwe muli zakudya zapamwamba za GI, aloleni akhale alendo osowa patebulo lanu.

Glycemic Index: Gome Lakatundu

Kumbukirani kuti muyezo ndi kuwonongedwa kwa glucose ndi cholozera cha mayamwidwe chofanana ndi 100. Chodabwitsa ndichakuti pali zinthu zomwe zimawonongeka mwachangu kwambiri - mwachitsanzo, mowa kapena masiku. Komabe, ngati cholinga chanu ndikutaya mapaundi owonjezera, muyenera kusonkhanitsa zakudya zanu zatsiku ndi tsiku kuchokera kuzakudya zomwe zili ndi index yotsika kapena yapakatikati.

Chidziwitso: Tebulo limawonetsa kuchuluka kwapadera, osaganizira mawonekedwe a kukonzekera kwa malonda, kukula kwake ndi zochitika zina.

Zakudya zokhala ndi index yayikulu ya glycemic (GI = 70 ndi kupitilira)

GI Mowa110 Madeti103 Glucose100 Kusintha Kwambiri100 White mkate wowotcha100 Rutabaga99 Magulu a batala95 Mbatata yophika95 Mbatata yokazinga95 Mbatata casserole95 Zakudyazi Zakudyazi92 Ma Apricots Wokongoletsedwa91 Mkate Woyera wa Free gluten90 Mpunga (wodulira)90 Kaloti (owiritsa kapena owiritsa)85 Mabatani a Hamburger85 Zikwangwani85 Mapulogalamu osawoneka85 Mkaka Wampunga85 Mbatata zosenda83 Cracker80 Muesli ndi mtedza ndi zoumba80 Donut lokoma76 Dzungu75 Mavwende75 French baguette75 Mpunga phala mkaka75 Lasagna (wa tirigu wofewa)75 Ma waffles osawoneka75 Mapira71 Chokoleti cha chocolate ("Mars", "Snickers", "Twix" ndi zina)70 Chokoleti chamkaka70 Msuzi wokoma (Coca-Cola, Pepsi-Cola ndi zina)70 Chikalakala70 Zofewa Wheat Noodles70 Ngale barele70 Tchipisi ta mbatata70 Risotto ndi mpunga woyera70 Shuga wodera70 Shuga Woyera70 Couscous70 Manka70

Zakudya zomwe zimakhala ndi index ya glycemic (GI = 50 mpaka 69)

GI Ufa wa tirigu69 Pineapple watsopano66 Instant oatmeal66 Madzi a lalanje65 Jam65 Beets (yophika kapena yotentha)65 Mkate wopanda yisiti65 Marmalade65 Granola ndi shuga65 Zaamphaka zinzake65 Zouma65 Maple manyuchi65 Rye mkate65 Jacket yophika mbatata65 Sorbet65 Mbatata Yabwino (Mbatata Wabwino)65 Mkate wonse wa tirigu65 Zaamphaka zamitengo65 Macaroni ndi Tchizi64 Mbewu Zankhaka Zidamera63 Wheat ufa wosalala62 Wotseketsa mtanda wa pizza ndi tomato ndi tchizi61 Banana60 Chestnut60 Ice cream (ndi shuga wowonjezera)60 Mpunga wazitali wa tirigu60 Lasagna60 Mayonesi wogulitsa60 Melon60 Oatmeal60 Cocoa Powder (wokhala ndi shuga)60 Papaya watsopano59 Arab pita57 Chimanga Chokhathamira57 Madzi a Mphesa (Free Free)55 Ketchup55 Mpiru55 Spaghetti55 Sushi55 Bulgur55 Zamapichesi55 Ma cookie Aang'ono55 Mpunga wa Basmati50 Madzi a cranberry (shuga wopanda)50 Kiwi50 Mafuta a Pineapple a shuga wopanda50 Liychee50 Mango50 Persimmon50 Mpunga wa bulauni wakuda50 Madzi apulo (opanda shuga)50

Zakudya zokhala ndi index yotsika ya glycemic (GI = 49 ndi pansi)

GI Cranberries (mwatsopano kapena wowundana)47 Madzi a mphesa (opanda shuga)45 Nthunga Zobiriwira Zobiriwira45 Basmati Brown Mpunga45 Coconut45 Mphesa45 Malalanje atsopano45 Chotupitsa45 Chakudya chotentha chophika bwino (chopanda shuga ndi uchi)43 Buckwheat40 Nkhuyu zouma40 Al dente yophika pasitala40 Carrot Madzi (Shuga Waulere)40 Ma apricots owuma40 Prunes40 Mpunga wamtchire (wakuda)35 Chikuku35 Apulo watsopano35 Nyemba Nyama35 Dijon mpiru35 Tomato wouma34 Nandolo zatsopano zobiriwira35 Zakudyazi Zakudya ndi vermicelli35 Mbeu za Sesame35 Malalanje atsopano35 Mwatsopano maula35 Mwatsopano quince35 Soy Sauce (Shuga Waulere)35 Mafuta Opanda Maonekedwe Achilengedwe35 Fructose ayisikilimu35 Nyemba34 Mchere watsopano34 Makangaza34 Pichesi yatsopano34 Mapulogalamu (opanda shuga)34 Madzi a phwetekere33 Yisiti31 Mkaka wowonda30 Zipatso zatsopano30 Brown mphodza30 Zipatso zamphesa zatsopano30 Nyemba zobiriwira30 Garlic30 Kaloti watsopano30 Beets zatsopano30 Kupanikizana (kwaulere)30 Peyala watsopano30 Phwetekere (mwatsopano)30 Tchizi chopanda mafuta30 Mabelo achikasu30 Blueberries, lingonberry, buliberries30 Chokoleti chakuda (cocero 70%)30 Mkaka waamondi30 Mkaka (zilizonse zamafuta)30 Zipatso zokomera30 Tangerine watsopano30 Mabulosi akutchire20 Cherry25 Ma lentulo obiriwira25 Nyemba za Golide25 Rasipiberi watsopano25 Red currant25 Soya ufa25 Strawberry25 Dzungu nthanga25 Jamu25 Phula la Peanut (Free Free)20 Artichoke20 Biringanya20 Soya yogurt20 Maamondi15 Broccoli15 Kabichi15 Cashew15 Selari15 Nthambi15 Brussels imamera15 Kholifulawa15 Tsabola wa chili15 Watsopano nkhaka15 Hazelnuts, paini mtedza, pistachios, walnuts15 Asparagus15 Ginger15 Bowa15 Squash15 Anyezi15 Pesto15 Leek15 Maolivi15 Maponda15 Zosankha ndi kuzifutsa nkhaka15 Rhubarb15 Tofu (nyemba curd)15 Soya15 Sipinachi15 Avocado10 Letesi9 Parsley, basil, vanillin, sinamoni, oregano5

Ngati mukudabwitsidwa kuti tebulo la glycemic index mulibe nyama, komanso nsomba, nkhuku, mazira ndi zinthu zina zomanga thupi, ndiye kuti mukumbukire: glycemic index ndi chizindikiritso cha kuthamanga komwe mankhwala omwe amapezeka ndi mafuta amapezeka kuti agulitse shuga. Zinthu zopangidwa ndi mapuloteni, monga mitundu yonse ya nyama, nsomba, nkhuku komanso mazira, pafupifupi zilibe chakudya. Chifukwa chake mndandanda wawo wa glycemic ndi zero.

Chifukwa chake, ngati mukufuna kuchepa thupi, ndiye kuti zakudya zanu zabwino ndiziphatikiza zakudya zamapuloteni ndi zakudya zomwe zimakhala ndi index ya glycemic yotsika. Kwenikweni, zakudya zambiri zama protein zimakhazikitsidwa pamfundoyi.

Kodi mndandanda wamtundu wa glycemic ndi chiyani?

Glycemic index (GI) ndi mgwirizano wokwanira womwe umawonetsa kuchuluka kwa chakudya chamagulu omwe amapezeka mu thupi ndikuwonjezera shuga. Mlingo wa glycemic index uli ndi mayunitsi zana, pomwe 0 ndi ochepera, 100 ndi omwe amapita. Poyamba, chiphunzitsochi chimapangidwa kuti chikhale ndi odwala matenda ashuga, koma tsopano chikugwiritsidwa ntchito ngati njira zopindulitsa.

Zakudya zokhala ndi index yotsika ya glycemic ndi chitsanzo cha zovuta zamafuta zomwe zimapatsa mphamvu thupi pang'onopang'ono - kwenikweni, zimathandiza kuthana ndi njala. Mosiyana ndi izi, zakudya zomwe zimakhala ndi GI yayikulu (makamaka shuga, maswiti ndi ufa woyera) ndizophatikiza zamafuta - kudya kwawo kochulukirapo kumagwirizanitsidwa kwambiri ndi kulemera kwambiri.

Dziwani kuti GI sikugwirizana ndi zakudya zopatsa mphamvu. Mwachitsanzo, kaloti ndi mpunga woyera ali ndi mtundu wofanana wa glycemic - komabe, zonse zomwe zili ndi iwo (ndipo, motero, KBZhU) ndizosiyana. Ziri pafupi kuthamanga komwe chakudya chamagulu omwe amapezeka m'zakudya zimatengedwa ndi thupi - koma osati mphamvu yotsiriza.

Zowopsa Zazikulu za GI

Kafukufuku wambiri wa asayansi akuwonetsa kuti kumwa pafupipafupi ma carbohydrate okhala ndi index yayikulu ya glycemic kumasokoneza ma metabolic mthupi. Zakudya zamafuta othamanga zimasokoneza kuchuluka kwa insulin ndi shuga m'magazi, zimapangitsa kuti munthu azikhala ndi vuto lanjala ndikuyambitsa mapangidwe a mafuta m'malo ovuta (makamaka pamimba).

Ngati ola lililonse ndi theka munthu amadya chakudya chokhala ndi GI yayikulu (tiyi wokhala ndi shuga, bun, makeke, maswiti, zipatso), ndiye kuti shuga ya m'magazi imasungidwa mokhazikika. Poyankha thupi ili limayamba kutulutsa insulin yocheperako - chifukwa, kagayidweko kamawonongeka. Mapeto ake, izi zimatha kudzetsa kukula kwa matenda ashuga. Ichi ndichifukwa chake zakudya zilizonse zochepetsa thupi zimayamba ndi kukanidwa kwa maswiti ndi zakudya zokhuthala.

Glycemic Product Index: Matambula

Pamapeto pa nkhaniyi pali magome a zakudya zomwe zimadziwika kwambiri zamatumbo zomwe zimapangidwa ndi index ya glycemic. Dziwani kuti ziwerengero zenizeni za GI za chakudya china (ndipo, makamaka, chakudya chomaliza chambiri) zitha kusiyana ndi zomwe zawonetsedwa pamndandandandawo. Tiyenera kumvetsetsa kuti ziwerengero za tabular ndizapakati komanso zowonekera kwambiri.

Mwa zina, chiphunzitso cha glycemic index sichiganizira kwenikweni za kagayidwe ka munthu winawake ndi mawonekedwe ake. Mwachitsanzo, zakudya zokhala ndi GI yayikulu ndizofunikira kwa osewera kuti minofu ikule mwachangu, pomwe anthu odwala matenda ashuga komanso anthu omwe akufuna kuchepa thupi amalangizidwa kuti azisiyanso mafuta osavuta azakudya komanso azingodya zakudya zokhala ndi GI yotsika.

Kuopsa kwa chakudya chamafuta othamanga

Kunena zowona, si chakudya chokha chomwe chimakhala ndi index yayikulu ya glycemic (mpunga yoyera, buledi ndi zakudya zina zothamanga) zomwe zimakhala zovulaza, koma kumwa kwambiri panthawi yolakwika sikuvulaza. Mwachitsanzo, atangolimbitsa thupi, chakudya chamagulutsi chimapindulitsa thupi, chifukwa mphamvu zawo zimapereka chithandiziro chakukulitsa minofu ndikuchira. Mfundozi ndizokhazikitsidwa ndi ntchito ya opeza kulemera.

Komabe, ngati mumadya michere yambiri motere: Kuphatikiza apo, kudalira kumayamba ndi maswiti ambiri komanso makamaka shuga.

Glycemic Index: Chidule

• Mndandanda wamtundu wa glycemic ndi mawonekedwe a zakudya zomwe zimakhala ndi zakudya, zomwe pamapeto pake zimatanthawuza zovuta za chakudya china pakuwonjezera shuga m'magazi.
• Kuyang'anira chakudya cha GI ndikofunikira makamaka kwa odwala matenda ashuga, koma ndizofunikanso kwa anthu omwe amadya zakudya kuti achepetse thupi komanso kuwonda.
• Zakudya za GI zapamwamba ndizomwe zimapatsa chakudya chambiri (shuga, makeke, uchi, ndi zina zambiri).
• Zakudya zochepa za GI ndizomwe zimapatsa mphamvu pang'onopang'ono ma fiber ndi fiber (chimanga, masamba).

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