Katundu wa glycemic komanso zinsinsi zopatsa thanzi mu shuga

glycemic index ya mpunga

Palibe njira yochitira popanda ziwerengero pankhaniyi. Chiyerekezo chachikulu cha matenda ashuga amtundu wa 2 ndi 6% yaanthu padziko lapansi. Ku USA, amodzi mwamayiko olemera kwambiri padziko lapansi, chiwonetserochi chikuwonjezeka - 8%, ku Russia - kuchokera 2 mpaka 4% (kapena mwinanso ochulukirapo. Tsoka ilo, palibe zowona zowoneka bwino zomwe zachitika chifukwa cha mtundu wachiwiri wa matenda ashuga pakati pa anthu aku Russia).

Kuchulukitsa kwa Glycemic kumawonetsa kuchuluka kwa chakudya chambiri

Zakudya zokhala ndi glycemic katundu wochepera 10 ndizabwino kwambiri pakati pa chakudya chamagulu mthupi mwazomwe zimachitika chifukwa cha kupezeka kwa glucose wamagazi ndi kupanga kwa insulin. Zogulitsa zomwe zimakhala ndi GN ya 10-20 pamlingo zili ndi tanthauzo lenileni la shuga m'magazi. Chakudya chamtengo wapatali pamwambapa 20 chimapangitsa kulumpha kowopsa m'magazi a shuga ndi insulin. Pachifukwa ichi, tikulimbikitsidwa kugwiritsa ntchito zakudya zomwe zili ndi glycemic yambiri mosamala kwambiri.

Amadziwika kuti kudya pafupipafupi zakudya zokhala ndi glycemic yambiri kumakhala ndi mafuta ambiri.

Zonsezi kukhalapo kwa mafuta am'mimba (mkati) ndi kuchuluka kwambiri kwa chakudya chamagulu (kudya kwambiri) kumapangitsa kuti insulin ikane.

Nthawi yomweyo, kayendedwe ka glucose owonjezera kuchokera m'magazi kupita ku maselo amasokonezeka, zomwe zimapangitsa kuti pakhale kuchuluka ndi kusintha kwa mawonekedwe a mafuta. Mafuta (makamaka pamimba), nawonso, amachititsa zochita zam'magazi zomwe zimayambitsa matenda a metabolic, ndipo chifukwa chake, chidwi cha minofu ya thupi ku insulini chimacheperanso. Mukuyenda koyenda mozungulira moipa, matenda a shuga a 2 amayamba.

Zakudya zamafuta oyeretsedwa (monga mpunga Woyera) zimasowa fiber, zomwe zimachepetsa kuwonongeka kwawo, chifukwa chake zimachulukitsa shuga wamagazi ndi insulin kuposa anzawo.

Kulumikizana kokondweretsa pakati pa kuchuluka kwa matenda ashuga amtundu wa 2 ndi kuchuluka kwa mpunga woyera womwe wadyedwa posachedwapa kunakhazikitsidwa pakuwunika meta 4 - awiri mwa anthu aku Asia komanso awiri ku mayiko a azungu. Ku Asia, komwe woyera mpunga ndiye maziko a zakudya, pafupifupi amadyedwa m'magawo atatu patsiku, pomwe kumayiko a azungu amakhala magawo 1-2 pa sabata.

Poyerekeza kuchuluka kwa anthu omwe ali ndi matenda ashuga m'magulu omwe amamwa kwambiri mpunga woyera, asayansi adawonetsa kuti chiopsezo chotenga matendawa pakati pa anthu aku Asia chikuwonjezereka ndi 55%, ndi iwo akukhala m'maiko aku Western - ndi 12%. Mwambiri, zidapezeka kuti kuphatikiza mpunga aliyense tsiku ndi tsiku kumawonjezera mwayi wokhala ndi matendawa ndi 11%.
Kafukufukuyu akutikumbutsanso kuti mafuta oyeretsa osati "zopanda kanthu", koma zakudya zopanda pake zomwe zimadzetsa kukula kwa matenda osachiritsika.

Mosakayikira, ku Russia komanso Kumadzulo, mpunga woyera samadyedwa monganso ku Southeast Asia.

Koma mbali inayo, tikukumbukira zinthu zina zomwe zimakhala ndi kuchuluka kwambiri kwa glycemic: mbatata, pasitala, mikate yoyera, ma pie ndi masikono. Zakudya zoterezi zomwe zimadyedwa tsiku lililonse zilibe vuto.

Izi zikuwoneka ku USA. Masiku ano, anthu aku America amamwa pafupifupi ma 430 calories tsiku lililonse kuposa chaka cha 1970. Kwa zaka 40-kuphatikiza apo, kumwa chimanga ku America kwawonjezeka ndi pafupifupi 45% (makamaka oyengeka, oyengeka wamafuta ambiri). Ndizosadabwitsa kuti kuchuluka kwa odwala matenda ashuga kuwirikiza katatu mdziko muno nthawi yayitali! Kuneneratu zamtsogolo sikolimbikitsa konse. Zimaloseredwa kuti podzafika 2050 chiwopsezo cha matenda a shuga 2 chiziwonjezeka kawiri.

mbatata glycemic index

Ponena za mbatata zomwe aliyense amakonda, tikuvomerezanso kuti ngakhale kukhala ndi zinthu zina zabwino, zodyedwa pafupipafupi komanso zochuluka, zitha kuvulaza thanzi.

Ndipo mfundo pano siyambiri mwanjira yakukonzekera kwake (yosenda, yophika kapena yowotcha), koma pamlingo wokulirapo wa mbatata. Mawu omwe pulofesa waku Harvard University a Walter Willlet adatchulapo pansipa za mbatata monga chinthu chabwino kwambiri chopulumukirako amatipatsa chifukwa choganizira bwino za "mkate wachiwiri".

".. Mbatata ndi chinthu chofunikira kwambiri komanso chofunikira panthawi yamavuto. Makolo anga atha kupulumuka kuvutika kwakukuru ku America kokha chifukwa cha mbatata.

Koma m'dongosolo lamakono, mokulira kumabweretsa moyo wokhazikika, chifukwa cha kuchuluka kwambiri kwa matendawa, mbatata zimatha kukhala chothandiza. Kafukufuku akuwonetsa kuti kudya kwambiri mbatata kumayambitsa matenda a shuga.

Zakudya zophatikiza mbatata zimatsikira ku glucose mwachangu kwambiri kuposa shuga wokhazikika. Shuga ndi theka lokha shuga, pomwe mbatata ndi 100% yomaliza shuga. Phindu la ma glucose ochulukirapo omwe amapezeka limatha kuchitika kokha kwa munthu wakhama kwambiri yemwe ali ndi thupi loonda. Kupanda kutero, zingowonongetsani ... "

Mudzakhala ndi chidwi chowerenga izi:

Mowa ndi zakumwa zozizilitsa kukhosi za shuga

Khofi wa matenda ashuga: ndizotheka kapena kosatheka?

Zipatso Zabwino Zabwino Zapamwamba Zokhalira ndi shuga

Malangizo 9 pakugulira mankhwala a shuga

Ubwino wazakudya zamasamba kapena njira 11 momwe mungakhalire wamasamba

Momwe Mungagonjetsere Matenda A shuga - Mafunso a Chicago Radio

Kodi glycemic katundu wazogulitsa ndi chiyani

Glycemic mzigo (GI) ndi njira yothandiza kwambiri yogwiritsira ntchito Glycemic Index (GI) mukamadya. Imawerengeredwa mosavuta ndikuchulukitsa index ya glycemic (peresenti) ndi kuchuluka kwa chakudya chopatsa mphamvu mumtumiki umodzi. Kuchulukitsa kwa glycemic kumapereka chidziwitso cha momwe gawo linalake la mankhwala limapangitsira shuga.

GN = GI / 100 × Zopatsa thanzi

Zakudya zopatsa thanzi zofanana ndi kuchuluka kwa chakudya chambiri chopangira minyewa.

Monga lamulo, akatswiri ambiri azakudya amakhulupirira kuti glycemic yomwe ili pansipa 10 ndi "yotsika" ndipo glycemic yomwe ili pamwamba pa 20 ndi "mkulu". Popeza glycemic katundu imalumikizidwa ndi kuthamanga kwa shuga m'magazi, mitsempha yotsika ya glycemic nthawi zambiri imalimbikitsidwa kuthana ndi magazi a shuga (odwala matenda ashuga) komanso kuchepa thupi (kwa anthu omwe ali onenepa kwambiri komanso onenepa kwambiri).

Zindikirani. Mutha kupeza zambiri mwatsatanetsatane pa glycemic index ndi glycemic katundu patsamba lino - Glycemic index: lingaliro losiyana pa kayendetsedwe ka shuga.

Zolepheretsa pakugwiritsa ntchito glycemic katundu

Kuti muwerenge kuchuluka kwa glycemic, muyenera kupeza kaye chakudya cha glycemic index (GI), chomwe chimayesedwa pokhapokha poyesa anthu. Kuyesa kwa GI ndi kafukufuku wokwera mtengo komanso wotenga nthawi yambiri. Kuti muchite izi, maphunziro (anthu) amafunikira, ndipo pakali pano mayesowa amachitika kokha ndi malo ochepa owerengera. Chifukwa chake, zidziwitso za GI zimapezeka pokhapokha pazakudya zochepa zomwe timadya.

Laboratory yapamwamba kwambiri ya GI imakhazikitsidwa ku Australia, kotero, zinthu zambiri zomwe zikuyesedwa tsopano ndi zochokera ku Australia. Izi zimachepetsa kusinthaku kwa chidziwitso, popeza zina mwazomwe zimayesedwa mulibe mitundu yofananira m'maiko ena.

Choyipa chachikulu, opanga chakudya amapanga zakudya zatsopano mwachangu kwambiri kuposa kuyesedwa kwa GI. Chaka chilichonse, makumi masauzande a zinthu zatsopano zololedwa zowonetsedwa amawonetsedwa pama shelufu azakudya, koma zinthu zochepa chabe zomwe zimayesedwa ku GM. Chifukwa cha izi, ndizokayikira kuti tidzafika mpaka panthawi yomwe index ya glycemic idzadziwika pazinthu zonse.

Kuphatikiza pazoperewera, palibe njira yovomerezeka yodziwira molondola GI ya mbale zingapo, kupatula kuyesa zotsatira za mbale inayake kwa anthu omwe ali pantchito. Zotsatira zake ndikuti kuphika kapena kuphika kunyumba kulibe njira yodziwira glycemic index kapena glycemic katundu wazinthu zawo zina.

Mwachiwonekere, njira yowerengera glycemic katundu ndiyofunika pomwe glycemic index ikudziwika.

Kuchulukitsa kwa glycemic ndi malingaliro ofunikira

Pakuwunikira kuchuluka kwa zinthu zomwe zilipo pa glycemic index yazakudya, Nutrition Data idatha kupanga njira yowerengera yomwe imayesa kuchuluka kwa glycemic poyerekeza magawo a michere odziwika bwino mu chakudya. Fomuloli silinapangidwe kuti libwezeretse zowerengera zachikhalidwe, koma zimapereka chiwonetsero chokwanira pamene mndandanda wazakudya sukudziwa.

Pansipa pali graph yomwe ikuwonetsa kufananiza koyerekeza kuchuluka koyerekeza koyerekeza kwaminyewa ya glycemic kwa zakudya zopitilira 200 zomwe zili ndi zakudya.

Zokambirana

Mu chithunzi pamwambapa, diamondi iliyonse ya buluu imayimira katundu wa glycemic wopangidwa mwapadera. Mzere wakuda umayimira kuchuluka kwa glycemic katundu (GH) kuwerengeka pogwiritsa ntchito njira ya masamu a Nutrition Data. Pa kafukufukuyu, deta ya glycemic idatengedwa kuchokera pagome la mayiko a glycemic index ndi ma glycemic katundu: 2002 pazogulitsa zomwe zimatha kufananizidwa ndi zolemba zomwe zilipo mu Nutrition Data database. Pa chakudya chilichonse chomwe chawunikidwa paphunziro ili, chakudya cha 100 g chinagwiritsidwa ntchito mu Nutrition Data. Kutanthauza GN kwa chakudya phunziroli kunali 20.8, ndipo kachitidwe ka OHH kamene kanali ndi zolakwika zofananira za 5.5.

Ubwino wa OGN

Zakudya zabwinobwino zimaphatikizapo zakudya zambiri zomwe mtundu wa glycemic sunafotokozedwe. Kugwiritsa ntchito OGN (mu Chingerezi Kuyerekeza Glycemic Katundu kapena chidule eGL) kuyesa kuchuluka kwa zakudya zomwe mumadya, mumalandira chithunzi chonse cha chakudya chomwe mumadya. Izi zimapangitsa kupewa zovuta zoyipa zomwe zimagwiritsidwa ntchito chifukwa chosowa chidziwitso chofunikira cha GBV yawo.

Glycemic Load Test Lishe Lathanzi

Mitengo ya glycemic yomwe akuti imapezeka pamasamba a Nutrition Data (ND) ndipo ali ndi mawonekedwe ofanana ndi chitsanzo kumanja (ngati simukumvetsetsa momwe mungagwiritsire ntchito kusaka kwa ND, onani chitsanzo apa):

Popeza glycemic katundu imatengera kukula kwake, muwona kusintha kwa mtengo Kuyerekeza Glycemic Katundu (OGN) mukasintha kukula (Skukula kolakwika) pamwamba pamasamba.

Zomwe mungalangize okonda mbatata?

Akatswiri amalimbikitsa kuyeserera chimodzimodzi komwe kumafunikira poyerekeza ndi zina zomwe mumakonda "zovuta". Kuti mukhale otetezeka komanso othandizira, mbatata siziyenera kukhala patebulo lathu tsiku lililonse, magawo azikhala ochepa ndipo malo ake ayenera kukhazikitsidwa korona wa piramidi, osati pagawo la masamba.

Osati matenda a shuga okha, koma ...

Kuwopsa kwa kudya chakudya chokhala ndi glycemic yambiri kumapitilira shuga. Zinapezeka kuti zakudya zotere zimawonjezera chiwopsezo cha matenda ena, makamaka matenda ena a oncological ndi mtima komanso mtima.

Mafuta ambiri a insulini m'magazi, omwe amayamba chifukwa chomwa mowa kwambiri m'magazi ambiri, amatha kuwonjezera kuchuluka kwa mafuta m'magazi, amachepetsa cholesterol "yabwino", komanso kumayambitsa kukula kwa maselo a khansa.

Kafukufuku waposachedwa ku Korea adapeza kuti tsiku lililonse kuphatikiza mpunga woyera kumawonjezera mwayi wokhala ndi khansa ya m'mawere mwa akazi ndi 19%.

Kafukufuku wofananawa yemwe adachitika ku United States mwa azimayi omwe amadya zakudya zamafuta oyera ambiri amaonetsa kuti ali pachiwopsezo chobwererenso khansa.

Anthu omwe ali ndi matenda a shuga ali ndi chiwopsezo chachikulu chokhala ndi khansa ya colon, 20% ya khansa ya m'mawere ndi 82% ya khansa ya kapamba poyerekeza ndi omwe alibe shuga. Amaganiziridwa kuti muzochitika izi, khansa imakula nthawi zambiri chifukwa cha insulin.

Carbohydrate kagayidwe

Kuchepa kwa chilengedwe kwa mapuloteni, mafuta ndi chakudya sikungachitike popanda kutenga gawo la mahomoni opangidwa ndi kapamba - insulin. Imasungidwa ndi thupi panthawi yomwe pali kuwonjezeka kwa shuga m'magazi.

Pambuyo podya zakudya zopatsa mphamvu zamankhwala ambiri, chifukwa cha kugawanika kwawo, kumalumpha lakuthwa m'magazi a shuga. Poyankha, insulin imayamba kupangidwa, yomwe imakhala chofunikira kwambiri kuti kulowa kwa glucose kulowa m'maselo a thupi kupange mphamvu.

Makina abwinowu komanso omveka bwino amatha kugwira ntchito - insulin ikhoza kukhala yopanda tanthauzo (monga momwe zimakhalira ndi matenda ashuga) ndipo musatsegule njira yopanga glucose mu cell kapena minofu yowononga glucose safuna kuchuluka kotere. Zotsatira zake, kuchuluka kwa shuga m'magazi kumakwera, kapamba amalandila chizindikiro kuti apange insulin yambiri ndikugwirira ntchito kuvala, ndipo mafuta ochulukirapo amasungidwa m'thupi momwe amapangira mafuta - malo osungirako vuto mukakhala kuti mulibe zakudya.

Kuti tipewe kuwonongeka kwa thupi chifukwa cha glucose owonjezera, ndikofunikira kuyang'anira mulingo wake.

Glycemic Index ndi Mbiri

GI ndi mtengo womwe umatsimikizira kuchuluka kwa chakudya chamagulu ammimba pazakudya zam'mimba, komanso kusintha kwa shuga. Mulingo wofunikira kwambiri wa chisonyezo ndi 100. Chizindikiro chachikulu cha katundu chikuwonetsa kuchepa kwa nthawi ya kusintha kwa chakudya kukhala glucose ndipo kumabweretsa kuwonjezeka kwa shuga wamagazi.

Zogulitsa zilizonse zimakhala ndi GI yake, yowonekera patebulopo:

Zogulitsa zomwe zimakhala ndi insulin index pafupi ndi 100 siziyenera kudyedwa zochuluka kuposa 10 g pa nthawi 1. Mlozera wa glucose ndi zana, motero, zinthu zina zonse zimafanizidwa nawo. Mlozera, mwachitsanzo, wa mavwende ndiwokwera kwambiri kuposa pafupifupi, motero, izi ziyenera kugwiritsidwa ntchito mosamala.

Mbiri ya glycemic imafuna kuyang'anira shuga tsiku lonse. Mlingo wa glucose umatsimikiziridwa ndikuchita kukoka magazi pamimba yopanda kanthu, kenako mutatsitsa ndi shuga. Glycemia owonjezera nthawi zambiri amadziwika mu amayi nthawi yapakati, komanso odwala matenda a shuga omwe amadalira insulin.

Mbiri ya glycemic imakuthandizani kuti muwonetse mfundo za zakudya zopatsa thanzi, kutsimikizira kuti zakudya zokhala ndi index yayikulu ya glycemic zimachulukitsa glucose chimodzimodzi shuga.

Kumwa zakudya zosapatsa thanzi kumatha kupangitsa kuti ischemia, mawonekedwe a mapaundi owonjezera komanso kukula kwa matenda ashuga. Komabe, simuyenera kudalira kotheratu ndi index ya glycemic pachilichonse, popeza sizinthu zonse zomwe zimakhala ndi mtengo wofunikira kwambiri zimakhudzanso thupi. Kuphatikiza apo, cholozera chimakhudzidwa ndi njira yokonzekera malonda.

Lingaliro la katundu wa glycemic

Kuti muthanso kuneneratu za chinthu chomwe chachitika pamlingo wa glycemia, komanso nthawi yomwe akukhalitsa, muyenera kudziwa za chidziwitso monga GN.

Kutengera njira iyi pamwambapa, kuwunika koyerekeza kwa GN kwa zinthu zosiyanasiyana zomwe zimakhala ndimitengo imodzimodzi, mwachitsanzo, donut ndi chivwende chitha kuchitidwa:

1. GI donut ndi 76, kuchuluka kwa chakudya cham'madzi ndi 38.8. GN ikhale yofanana ndi 29,5 g (76 * 38.8 / 100).
2. GI ya mavwende = 75, ndipo kuchuluka kwa chakudya cham'madzi ndi 6.8. Powerengera GN, mtengo wa 6.6 g umapezeka (75 * 6.8 / 100).

Chifukwa cha kuyerekezera, titha kunena mosamala kuti kugwiritsa ntchito mavwende mu kuchuluka komweko monga donuts kumapangitsa kukulira kwa glycemia. Chifukwa chake, kuchuluka kwa zinthu zokhala ndi GI yotsika, koma wokwera m'makina amoto, ndicholinga chochepetsa thupi sizingathandize kwenikweni. Munthu amafunika kudya chakudya chochepa ndi GI, kuchepetsa kudya zamafuta ochulukirapo ndikuwonetsetsa kuchuluka kwa glycemic.

Gawo lirilonse la mbale liyenera kuganiziridwa pamlingo wa GN:

• GN mpaka 10 imawerengedwa kuti ndi gawo locheperako,
• GN kuyambira 11 mpaka 19 amatanthauza mulingo woyenera,
• GN yoposa 20 ndi mtengo wowonjezereka.

Masana, munthu sayenera kudya zopitilira 100 mu dongosolo la GBV.

Gome la katundu pazinthu zina (pa 100 g ya mankhwala)

Kuyanjana kwa GM ndi GN

Ubale pakati pa zisonyezo ziwirizi ndikuti zimatengera chakudya pang'ono. Kusintha kwa mtengo wa glycemic wamalonda kumachitika molingana ndi kupusitsa komwe kumachitika ndi chakudya. Mwachitsanzo, index ya glycemic ya karoti yaiwisi ndi 35, ndipo mutatha kuphika imakwera mpaka 85. Izi zikuwonetsa kuti mndandanda wama karoti wophika ndi wapamwamba kwambiri kuposa ndiwo zamasamba zomwezo. Kuphatikiza apo, kukula kwa chidutswa chomwe chagwiritsidwa ntchito kumakhudza kukula kwa GN ndi GI.

Mtengo wa glycemic index umatengera kuchuluka kwa shuga mu chakudya. Nthawi zambiri, kuchuluka kwambiri kumawonedwa m'zakudya zamafuta othamanga, omwe atatha kumeza pakanthawi kochepa, amasinthidwa pang'ono kukhala glucose ndikukhala gawo lamafuta amthupi.

1. Kutsika - mpaka 55.
2. Yapakatikati - kuyambira 55 mpaka 69.
3. Mlozera wapamwamba womwe mtengo wake umaposa 70.

Ndikofunikira kuti anthu odwala matenda ashuga awerenge GI yokha, koma GH kuti athetse matenda a glycemia. Izi zikuthandizani kuti mudziwe kuchuluka kwa mbale ndi chakudya, komanso kudziwa kuchuluka kwake muzakudya zilizonse.

Musaiwale kuti njira yosinthira zinthu pakuphika imasintha magawo ake ndipo nthawi zambiri imayambiranso machitidwewo. Chifukwa chake ndikofunikira kudya zakudya zosaphika. Ngati ndizosatheka kuchita popanda kukonza, ndiye kuti zingakhale bwino kuwira zakudya. Zipatso zambiri ndi ndiwo zamasamba zambiri zimakhala ndi mavitamini ndi mavitamini m'masamba awo, motero ndi bwino kuzigwiritsa ntchito musanayere.

Zomwe zimakhudza GI:

1. Kuchuluka kwa fiberzomwe zili mu malonda. Kukwera kwake ndikofunikira, ndiye kuti chakudya chimatenga nthawi yayitali komanso kutsika kuposa GI. Zakudya zomanga thupi zimadyedwa bwino nthawi imodzi pamodzi ndi masamba atsopano.
2. Kukula kwa Zida. Kucha chipatso kapena mabulosi, shuga wambiri amakhala ndi kuchuluka kwa GI.
3. Chithandizo cha kutentha. Zofanana pamtunduwu zimawonjezera GI yake. Mwachitsanzo, nthawi yayitali pamene phala limaphika, ndiye kuti insulin index imakwera.
4. Zakudya zamafuta. Amachepetsa kuyamwa kwa chakudya, motero, zimangoyambitsa kutsika kwa GI. Zokonda ziyenera kuperekedwa kwa mafuta azamasamba.
5. Acid acid. Zogulitsa zonse zomwe zili ndi kukoma komweko, chepetsa glycemic index ya mbale.
6. Mchere. Kupezeka kwake mu mbale kumakulitsa GI yawo.
7. Shuga. Zimakhudza mwachindunji kuwonjezeka kwa glycemia, motero, ndi GI.

Chakudya chopatsa thanzi, chomwe chimakhazikika pa accounting index, chimapangidwira anthu omwe ali ndi matenda ashuga, komanso omwe amayenera kuwunika glycemia wawo pazifukwa zosiyanasiyana. Dongosolo loterolo la zakudya sizakudya zamafashoni, monga momwe adapangidwira ndi akatswiri azakudya kuti asangochepetsa thupi, komanso kuti athe kulipira chindapusa cha matenda oyambitsidwa.

Kanema pa zakufunika komanso ubale wazakudya zopatsa thanzi:

GBV ndi matenda ashuga

Zakudya zomwe zili ndi GI yayikulu komanso GN zimakhudza kwambiri magazi.

Kuwonjezeka kwa shuga kumapangitsa kuti insulini iwonjezeke, zomwe zimapangitsa kuti pakhale chakudya chama carb ochepa komanso kuwerengera mbale za GN.

Matenda osagwirizana ndi insulin omwe amafunikira kuphunziranso kwa zina zowonjezera zamalonda (zopatsa mphamvu, zopatsa mphamvu, GI).

Anthu omwe ali ndi matenda amtundu 1 amayenera kubayidwa mahomoni nthawi zonse, chifukwa chake ayenera kuganizira za nthawi yomwe mayamwidwe amtundu uliwonse wa mankhwala amapezeka.

Ndikofunikira kuti odwala adziwe kuthamanga kwa insulin, zinthu zomwe zimakhudza chiwopsezo chake kuti adye molondola.

Kuzindikiritsa monga matenda a shuga kumapangidwa pamayeso apadera - mawonekedwe a glycemic, momwe gawo lililonse la kafukufuku limakhalira ndi mfundo zake.

Kusanthula kumatsimikiza glucose wosala komanso kangapo pambuyo pochita masewera olimbitsa thupi. Glycemia ayenera kubwerera mwakale pakatha maola awiri atatenga njira yapadera. Kupatuka kulikonse kwamagulu abwinobwino kumaonetsa kuyambika kwa matenda ashuga.

Zomwe muyenera kudziwa mukamachepetsa thupi?

Anthu omwe akufuna kuchepetsa thupi nthawi zambiri amasiya zakudya zomwe amakonda, maswiti. Kuchepetsa thupi ndi nkhawa yoyamba kwa anthu onenepa kwambiri omwe ali ndi matenda ashuga. Mosasamala kanthu chifukwa chomwe mukufunira kuthana ndi kuchuluka kwa thupi, ndikofunikira kuti munthu aliyense adziwe chifukwa chake glycemia ikuchulukirachulukira, chomwe chimadziwika ndi chizindikirochi komanso momwe angakhazikitsire.

Malangizo apamwamba ochepetsa thupi:

1. Gwiritsani ntchito zinthu zomwe zili ndi index yayikulu ya glycemic musanachite masewera olimbitsa thupi, kuti mphamvu ziwonekere, ndipo insulin ipangidwe. Kupanda kutero, chakudya chomwe chikubwera chimasinthidwa kukhala mafuta amthupi.
2. Zogulitsa zokha zomwe zili ndi GN yotsika komanso index ya glycemic ziyenera kukondedwa. Izi zikuthandizani kuti mupereke mphamvu pang'onopang'ono mthupi, kupewa kulumikizana ndi insulin, kuwonjezera kuchuluka kwa shuga m'magazi komanso kupewa mafuta.

Tiyenera kumvetsetsa kuti katundu wa glycemic ndi gawo lofunika kuganizira mukamakoka chakudya, koma chizindikiro ichi sichiyenera kukhala patsogolo. Kuphatikiza apo, magawo monga ma calorie, komanso kuchuluka kwamafuta, mavitamini, mchere, mchere ndi amino acid ziyenera kukumbukiridwa.

Njira yokhayo yophatikizidwa yopanga zakudya zanu ndizomwe imagwira ntchito ndipo imatha kutsogola zotsatira zomwe mukufuna.