Mndandanda wamatumbo a glycemic

Zambiri zama calorie ndi glycemic index ya mbewu monga chimanga zimawapangitsa kupezeka odwala matenda ashuga. Komabe, si nzimbe zonse zomwe zili ndi thanzi. Musanagwiritse ntchito, ndikofunikira kudziwa njira yothandiza kwambiri yokonzera chimanga, momwe mungaphikirire molondola komanso ndi mbale ziti zomwe muyenera kutaya. Poyamba, index ya glycemic ndibwino kuti muziyang'ana ndi tebulo.

GI ndi chiyani?

Kuchuluka kwa mayamwidwe am'madzi ndikuwonjezera kwa shuga kumatchedwa index ya glycemic. Gome la GI lazinthu zosiyanasiyana ndizomwe zimaperekedwa pakudya kwa odwala matenda ashuga. Mulingowo umakhala kuchokera 0 mpaka 100, pomwe 100 ndiye GI chizindikiro cha glucose wangwiro. Kudya kosalekeza kwa zakudya zomwe zili ndi GI yayikulu kumasokoneza kagayidwe, kumawonjezera kuchuluka kwa shuga, ndipo ndizomwe zimapangitsa kuchuluka kwa thupi.

Zakudya monga chimanga ndi gwero labwino kwambiri la michere ndi michere, koma mu shuga zimasankhidwa kwambiri. Mlozera wa GI ndi zopatsa mphamvu zimawongoleredwa.

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Mndandanda wa glycemic indices a mbewu zosiyanasiyana

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Buckwheat ndi matenda ashuga

Kapangidwe ka buckwheat kukuphatikiza:

• Mavitamini A ndi E. Amagwira ngati antioxidants.
• Vitamini PP Amateteza kapamba.
• Vitamini B. Amagwirizanitsa kapangidwe ndi maselo amitsempha omwe amawonongeka ndi ma spikes a shuga.
• Njira. Imalimbitsa mitsempha yamagazi.
• Chrome. Amachepetsa kulakalaka maswiti.
• Selenium. Kuchotsa poizoni, kumakongoletsa maonekedwe.
• Manganese Amasintha kupanga insulin.
• Zinc Amasintha khungu.
• Amino zidulo. Patsani nawo mphamvu zachilengedwe.
• Mafuta Osewera. Pansi mafuta m'thupi.

Buckwheat GI ndi magawo 50, koma chifukwa cha kuchuluka kwambiri kwa chakudya chamafuta amathandizidwa kuti azigwiritsa ntchito usana usanafike. Supuni ziwiri za buckwheat yophika ndizofanana ndi 1 mkate. Mndandanda wa glycemic wa buckwheat yophika ndi wotsika kuposa wa semolina chifukwa chamafuta ambiri. Green buckwheat amatsutsana matenda a ndulu.

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Millet groats

Mapira ndi gwero la mafuta "atali". Muli zinc, magnesium ndi calcium, umakhala ndi zofunikira pofufuza ndipo umasintha kagayidwe. Millet imakhala yopindulitsa pakupanga insulin ndipo sikuyambitsa chifuwa. Wodziwika bwino kuyambira ubwana, mapira mapira ndi dzungu amawonjezeranso zakudya zamatenda a shuga. Madotolo amalangiza kuyimitsidwa pamilingo yopukutira kwa mapira ndikuchenjeza anthu omwe ali ndi gastritis, acidity yochepa komanso kudzimbidwa pafupipafupi: ayenera kukana mapira.

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Muesli ndi Matenda A shuga

Anthu odwala matenda ashuga ayenera kusamala kwambiri ndi ma muesli: zopatsa mphamvu za phalaphala zimatha kukula - 450 kcal. Chocolate, shuga, zipatso zosabereka zakunyumba, zosungirako komanso zothetsera nthawi zambiri zimawonjezeredwa ku mitundu yodulidwa. Pazakudya, mutha kuwonjezera zosaposa 50 magalamu a chithandizo ichi. Ndikofunika kuphatikiza osakaniza nokha: izi ziteteza thupi ku zowonjezera zosafunikira.

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Ngale barele

Kugwiritsa ntchito balere wokhazikika nthawi zambiri kumathandizira kukhala wamanjenje ndi mtima, kumachepetsa mphamvu ya mahomoni, komanso kumalimbikitsa hematopoiesis. Ndi kuphatikiza kwadongosolo la barele wa pearl ku chakudya, shuga ya magazi imayamba kuyenda bwino. Pearl balere amatsuka thupi la zinthu zovulaza, kusintha chitetezo chokwanira, kulimbitsa mafupa, kukonza khungu ndi mucous nembanemba. Komabe, pali zolephera zingapo:

• phala balere ndi losayenera pakudya kwamadzulo,
• ndibwino kusadya chimanga ichi ndi dzira kapena uchi,
• Ndi ntchito za tsiku ndi tsiku, kuphwanya chiwindi ndikotheka,
• ndi kuchuluka acidity ndi pafupipafupi kudzimbidwa, phala ili contraindicated.

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Balere wa matenda ashuga

Mphepo yoyera ndi 313 kcal, koma phala la barele pamadzi limangokhala ndi kcal 76 okha. Kuphatikiza ndi index yotsika ya glycemic, phala iyi ndiye chakudya chachikulu cha matenda ashuga. 65% ya mbewu monga chimanga ndi zovuta, kotero kuti wina amakhala nthawi yayitali osayambitsa kuthamanga kwa shuga. Makamaka bokosilo ndilothandiza kwa achikulire omwe ali ndi zaka zambiri.

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Phala la tirigu

Magolo a tirigu ndi mankhwala opatsa mphamvu kwambiri, koma chifukwa cha kuchuluka kwa shuga m'magazi amagwiritsidwa ntchito ngati anthu odwala matenda ashuga. Mitundu yamitundu yama tirigu:

• Bulgur. Pakupanga kwake, njere imawotedwa, imawuma mwachilengedwe, kusenda ndi kuphwanyidwa. Chifukwa cha kayendedwe kamatekinoloje awa, kukoma kosiyana ndi njere zina kumaperekedwa. GI - mayunitsi 45. Kuphatikiza kwa bulgur pachakudya kumathandizira kuti matumbo azigwira bwino komanso kuti chitetezo chake chikhale chokwanira. Groats ndi wolemera mu carotene, fiber, phulusa ndi tocopherol.
  
• Arnautka. Amapangidwa kuchokera ku tirigu wamasika. Imalimbitsa chitetezo chathupi, mtima ndi mtima, ndipo koposa zonse, imasinthanso njira zochira kuti khungu liziwonongeka.
• Couscous. Zothandiza musculoskeletal system, dongosolo lamanjenje. Amakhala ngati prophylactic wa mafupa. GI ndi yokwera kwambiri - mayunitsi 65, motero ndibwino kuti musatengeke ndi phala.
• Zolembedwa. Zomwe zimapangidwira zimaposa tirigu. Amasintha gawo la endocrine system, amatulutsa shuga, amalimbitsa makhoma amitsempha yamagazi.

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Zopera za chimanga

Kuthandiza kwa chimanga cha chimanga ndi motere:

• beta-carotene imakhala ndi phindu pa ziwonetsero,
• Vitamini B amathandiza kupewa matenda ashuga
• chitsulo chimasintha magazi,
• magnesium normalization insulin,
• Zinc imakhazikika kapamba.

Chifukwa cha GI yayikulu, kuchuluka kwa phala ya chimanga mu zakudya kumalimbikitsidwa kuti ikhale yochepa. Gwiritsani ntchito yophika popanda zotsekemera.

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Oatmeal

Kutumizidwa kwa oatmeal kapena oatmeal ndi nkhokwe yosungirako michere. Oatmeal amasunga shuga wambiri, amachotsa cholesterol "yoyipa", amatsuka m'mitsempha, amatenga nawo mbali mu kuphwanya kwa shuga, amasintha ntchito ya chiwindi. Pogwiritsa ntchito oatmeal ndi oatmeal porridge, kusintha kwa insulin nthawi zina kumafunikira panjira yochepetsera. Zikatero, kusintha kwa insulin ndi afrazetin ndikotheka ndi chilolezo cha dokotala.

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Mpunga ndi Matenda A shuga

Ngakhale kuchuluka kwa mavitamini ndi macronutrients, mpunga Woyera ndiwopatsa mphamvu kwambiri ndipo ali ndi GI yayikulu. Mtundu wopukutidwa sothandiza, umangoyambitsa shuga, motero ndi shuga umasinthidwa ndi bulauni, bulauni kapena chilombo. Koma ngakhale mitunduyi siyenera kunyamulidwa. Ndi matenda a shuga, ndibwino kugwiritsa ntchito mitundu yazitali. Viscous porridge imathandiza pamavuto am'mimba, ngati wodwala matenda ashuga ali ndi zilonda zam'mimba, mukamagwiritsa ntchito porridge ya viscous, muyenera kusintha mlingo wa insulin.

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Semolina

Mndandanda wa glycemic wa semolina ndiwambiri kwambiri, motero ndi matenda ashuga, makamaka mawonekedwe a gestational, sikofunikira. Ndi kagwiritsidwe ntchito kosalekeza, munthu amalemera, insulin imapangidwa pang'onopang'ono ndipo mlingo wa mankhwalawa uyenera kuchuluka. Semolina angagwiritsidwe ntchito ngati chowonjezera kwa cutlets kapena zodyera zamishuga, koma zochepa kwambiri.

Buckwheat ndi mpunga

Mlozera wa glycemic wa phala ili umachokera kumagawo 50 mpaka 60, omwe amawerengedwa kuti ndiwowonetsa. Phula lotere limalimbikitsidwa kuti lizipatsa zakudya chifukwa chakuwongolera shuga ndi cholesterol. Phala la Buckwheat ndilosafunikira kwenikweni, ndipo chinthu chokha chifukwa cha kupezeka kwa zinthu izi mmenemu:

• ma amino acid
• mavitamini
• zakudya zomanga thupi
• antioxidants.

Buckwheat ndi gawo limodzi mwazakudya zina zotchuka za phala osati chifukwa chochepa cha glycemic index.

Tsopano tiyeni titembenuzire ku mpunga, sikuti aliyense amadziwa kuti mpunga sungakhale woyera kokha, komanso wofiirira. Mitundu yonse iwiri ya phala ili imagwiritsidwa ntchito bwino pophika. Mzera wa glycemic wa mpunga umachokera ku mayunitsi 45 mpaka 65, ndipo mpunga wa bulauni umapezeka bwino ndi thupi kuposa wachibale wake woyera. Pazinthu zoterezi, mankhusu, omwe ali ndi zinthu zambiri zofunikira, amasungidwa, motero phala lamapunga ndi mtundu wamsitolo.

Barele ndi chimanga cha chimanga

Pearl barele ndi mtsogoleri weniweni paudindo wa chimanga chathanzi. GI yake ndi zigawo 20-30 zokha, koma pokhapokha ngati balere wamphikayo amaphika m'madzi popanda kuwonjezera batala. Katundu wotere sangalepheretse chidwi chanu, chomwe chimakulolani kuti muzidya pakudya. Madokotala amayamikira balere chifukwa cha lysine mmenemo, yomwe imatha:

• makwinya osalala
• kukhala ndi kamvekedwe ka khungu.

Ma grits olemera kwambiri amakhala ndi phosphorous, zinthu zazomera ndi mavitamini A, B, C, D

Chofufumitsa ichi chikuyenera kusamalidwa bwino. Mndandanda wake wa glycemic ndi mfundo 70, zomwe zimawonetsedwa kuti ndizowonetsa bwino kwambiri.

Ichi ndichifukwa chake kuti chakudya chotere sichingakhale chotetezeka kwa aliyense. Chifukwa chake, nkhaniyo - Chimanga cha matenda amtundu wa 2, tsamba lathu lidzakhala lothandiza kwa owerenga.

Ndikofunika kukumbukira kuti pakagwiritsidwe ntchito ka mafuta kapena mankhwala, GI ya grits ya chimanga imachulukitsidwa kwambiri. Tikulankhula za chimanga, zipatso ndi zipatso.

Komabe, simuyenera kulembera phala la chimanga, chifukwa lili ndi zambiri:

Zinthu zopangidwa ndi chimanga ndizothandiza kwambiri kwa anthu okalamba, koma osati kwa odwala matenda ashuga.

Kodi mndandanda wa glycemic ndi chiyani

GI ndi chisonyezo cha zotsatira za zakudya zosiyanasiyana zamagulu a magazi. Mkulu akakhala mndandanda wazomwe zimapangidwira, momwe zimachitika mwachangu machitidwe a mafuta m'thupi zimachitika, ndipo potero, mphindi yowonjezera kuchuluka kwa shuga imakwera. Kuwerengera kumakhazikitsidwa ndi glucose wa GI (100). Kuwerengera kwa zinthu zomwe zatsalira ndi zinthu zake kwa izo kumatsimikizira kuchuluka kwa mndandanda mu mndandanda wawo.

GI imawerengedwa kuti ndi yotsika ndipo, motero, imakhala yotetezeka kwa wodwala yemwe ali ndi matenda osokoneza bongo, ngati zisonyezo zake zili pamtunda kuchokera pa 0 mpaka 39. Kuyambira 40 mpaka 69 - avareji, ndipo pamwamba pa 70 - mndandanda wokwera. Kudzikongoletsa ndi kuyambiranso sizimagwiritsidwa ntchito ndi okhawo omwe akudwala "matenda okoma", komanso ndi omwe akuyesera kukhala ndi moyo wabwino komanso kutsatira mfundo za kudya moyenera. Zizindikiro za GI, zophatikiza ndi calorie, kuchuluka kwa mapuloteni, mafuta ndi chakudya chamafuta akuluakulu amasonyezedwa patebulopo.

Krupa ndi wotchuka kwambiri pakati pa omwe amasankha kudya molondola. Pali mitundu ingapo ya zakudya zopangidwa ndi chimanga zophatikizidwa ndi masamba ndi nyama wamba.

Chosangalatsa ndichakuti GI ya mbewu zosaphika ndi zophika zili m'magulu osiyanasiyana:

• malamba a nyemba - 55,
• zophika zophika - 40.

Zomwe zimapangidwira komanso zomwe zimapezeka m'thupi sizisintha, ndipo zisonyezo zimasiyanasiyana chifukwa cha kupezeka kwa madzi mumbale yophika.

Zogulitsa ndi za gulu lapakati. Kuphatikiza mkaka kapena shuga kumawonetsa zotsatira zosiyana kotheratu, kusamutsa mbewu m'magulu a chimanga okhala ndi index yayikulu ya glycemic. 100 g ya Buckwheat kotala imakhala ndi chakudya, zomwe zikutanthauza kuti muyenera kupewa kudya chakudya chamadzulo ndikuphatikiza ndi zakudya zina zamagulu. Ndikwabwino kuphatikiza ndi masamba ndikuwonjezera mapuloteni momwe mumakhala nsomba, nyama ya nkhuku.

Kuchita kwa mpunga kumatengera zosiyanasiyana. Mpunga Woyera - phala, lomwe limadutsa njira yoyeretsera komanso kupera - lili ndi chizindikiro cha 65, chomwe chikugwirizana ndi gulu lapakati lazinthu. Mpunga wakuda (wopanda peeled, wosapukutidwa) umadziwika ndi magawo 20, zomwe zimapangitsa kuti akhale otetezeka kwa odwala matenda ashuga.

Mpunga ndi malo osungira mavitamini a gulu B, E, macro- ndi ma microelements, komanso ma amino acid ofunikira. Odwala amafunikira izi popewa zovuta za matenda ashuga (polyneuropathy, retinopathy, matenda a impso).

Mitundu ya brown imakhala yothandiza kwambiri mu kuchuluka kwa zinthu zomwe thupi limafunikira komanso zikuwonetsa zina za GI ndi zopatsa mphamvu. Choipa chokha ndi moyo wake waufupi.

Phula la mapira limatengedwa kuti ndi mankhwala okhala ndi mlozera wapamwamba. Imatha kufikira 70, zimatengera kuchuluka kwa kachulukidwe. Makulidwe a phala, amakula shuga. Komabe, zinthu zofunikira zimapangitsa kuti zisakhale zotchuka:

• kupewa matenda a mtima,
• kuthamanga kwa kuchotsa kwa poyizoni m'thupi,
• zotsatira zabwino za chimbudzi,
• kuchepa kwa mafuta m'thupi,
• kuthamanga kwa lipid kagayidwe, chifukwa chake mafuta amachepetsa,
• Matenda a magazi,
• kubwezeretsa ntchito kwa chiwindi.

Chimanga phala

Mbewu yamtunduwu ndiyonso nkhokwe ya mavitamini, ma amino acid ndi mchere, koma iyenera kuyendetsedwa mosamala kwambiri, chifukwa GI ya malondayo imatha kufikira 70. Ndikulangizidwa kuti musagwiritse ntchito mkaka ndi shuga pakukonzekera phala yama chimanga. Ndikokwanira kubisa chimangacho m'madzi ndikuwonjezera pang'ono fructose, stevia kapena mapulo manyuwa ngati sweetener.

Zitsamba za chimanga zimatchuka chifukwa cha zomwe zili pazinthu izi:

• magnesium - kuphatikiza ndi mavitamini a B omwe amathandizira kuti maselo azikhala ndi insulin, amathandizanso pa ntchito ya mtima ndi mitsempha yamagazi.
• chitsulo - chimalepheretsa kukula kwa magazi m'thupi, kukonza maselo ambiri ndi mpweya,
• zinc - imathandizira kugwira ntchito kwa kapamba, kumalimbitsa chitetezo cha mthupi,
• Mavitamini a B - kubwezeretsa dongosolo lamanjenje, kugwiritsa ntchito kwawo ndi njira yoteteza pakulimbana ndi zovuta za matenda ashuga,
• beta-carotene - imasinthasintha ntchito ya katswiri wowonera, imalepheretsa mawonekedwe a retinopathy.

Phala la barele ndi mtsogoleri paudindo wa zakudya zabwino komanso zopatsa thanzi. Index ndi 22-30 ngati yophika m'madzi popanda kuwonjezera mafuta. Porridge imakhala ndi mapuloteni ambiri ndi fiber, iron, calcium, phosphorous. Izi ndi zinthu zomwe zimayenera kukhalapo pakudya kwa tsiku ndi tsiku kwa munthu wathanzi komanso wodwala.

Balere ilinso ndi zinthu zomwe zimakhudzana ndikuchepetsa kuchuluka kwa shuga m'magazi. Amagwiritsidwa ntchito pokonzekera maphunziro achiwiri mokhazikika komanso owoneka bwino, zachilengedwe.

Semolina, m'malo mwake, amamuwona ngati mtsogoleri pazakudya zochepa zomwe zimapangidwa, pomwe ali ndi chimodzi mwazinthu zazikulu kwambiri:

• mitengo yaiwisi - 60,
• phala yophika - 70-80,
• phala mkaka ndi supuni ya shuga - 95.

Sikulimbikitsidwa kuti mugwiritse ntchito pazakudya za anthu odwala matenda ashuga komanso anthu omwe akuyesera kuti achepetse thupi.

Barele akulira

Zogulitsazo ndi za gulu la zinthu zomwe zili ndi mtengo wololera wapakati. Mphesa zosakhwima - 35, phala lochokera ku balere wonenepa - 50. Mbewu zomwe sizinapunthwe ndi kuphwanya zikhale ndi mavitamini ndi michere yambiri, ndipo thupi la munthu limazifunikira tsiku ndi tsiku. Zomwe zili mu cell zikuphatikiza:

• calcium
• phosphorous
• Manganese
• mkuwa
• ayodini
• mafuta acid osakwaniritsidwa
• tocopherol
• beta carotene
• Mavitamini B.

Oatmeal ndi Muesli

Phala la oat limadziwika kuti ndi chinthu chofunikira patebulo. GI yake ili pakatikati, zomwe zimapangitsa oatmeal kuti ikhale yothandiza, komanso yotetezeka:

• maluwawa - 40,
• Pamadzi - 40,
• mu mkaka - 60,
• mkaka ndi supuni ya shuga - 65.

Kukhazikitsa phala pompopompo sikofunika, ngati muesli (GI ndi 80). Popeza, kuphatikiza ma flakes, shuga, mbewu, ndi zipatso zouma zitha kuphatikizidwa. Palinso chinthu chowoneka bwino chomwe chiyenera kutayidwa.

Malangizo a Katswiri

Zakudya zili ndi zopitilira 70% zama carbohydrate momwe zimapangidwira, zomwe zimakhala ndi katundu wokholedwa kugulitsa glucose. Zomwe zimagawika mwachangu kwambiri, magazi a shuga amawonjezeka kwambiri. Pali njira zomwe zimakuthandizani kuti muchepetse GI ya zomwe zakonzedwa, kuti magawanidwewo amachepetsa, komanso kuti akhale otetezeka kwa odwala matenda ashuga:

• kuwonjezera supuni ya mafuta az masamba,
• gwiritsani ntchito miyala yoyera kapena yopanda phindu.
• osagwiritsa ntchito zakudya zomwe zili ndi cholozera pamwamba pa zakudya zomwe mumadya tsiku lililonse.
• gwiritsani ntchito chowiritsa chowirira kawiri,
• kukana kuwonjezera shuga, kugwiritsa ntchito zina ndi zotsekemera zachilengedwe,
• phatikizani phala ndi mapuloteni komanso mafuta ochepa.

Kutsatira upangiri wa akatswiri kumakupatsani mwayi kuti musadye zakudya zopanda thanzi zokha, kupeza zinthu zonse zofunika, komanso kuti njirayi ikhale yotetezeka.

Zofunikira:

1. Poyamba, kuphunzira kwa chizindikirochi kunayambitsidwa kukonza zakudya mwa odwala omwe ali ndi matenda ashuga. Koma pambuyo pake zidapezeka kuti zogulitsa zomwe zili ndi GI yayikulu zimatha kukweza shuga m'magazi mwa anthu athanzi kwathunthu.
2. Zinthu zambiri zotere zikafika mthupi, mavuto akulu omwe amayambitsa.
3. Nthawi zina ngakhale zakudya zomwe zimatengedwa ngati kalori wotsika zimakhala ndi GI yapamwamba motero zimakhala zosavuta kukhala bwino.
4. Tiyenera kudziwa kuti zakudya zomwe zimakhala ndi fiber zimakhala ndi GI yotsika ndipo zimamwa kwambiri pang'onopang'ono, pang'onopang'ono zimatulutsa mphamvu.
5. Zakudya zopanda michere ndi GI yayikulu zimapatsa mphamvu zambiri, koma ngati simugwiritsa ntchito, kutsogoza moyo wokhazikika, ndiye kuti mphamvu izi zimasinthidwa kukhala mafuta.
6. Kugwiritsa ntchito pafupipafupi mankhwala omwe ali ndi GI kumabweretsa zovuta za metabolic. Mchere wambiri womwe umakhala wowonjezera kumawonjezera njala.

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

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 muzakudya Zakudya zamagulu ochepa za glycemic, amatha kuchepetsa thupi
4. chakudya chamagulu chama glycemic zothandiza kwa osewera okha komanso anthu akhama olimbitsa thupi.

Zowonetsa pafupifupi GI m'magulu osiyanasiyana azogulitsa

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.

Zabwino ndi zoyipa zamagulu otsika kapena apamwamba a glycemic index

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.

Kodi zakudya za GI zapamwamba ndi zovulaza?

• Ndi kumwa kosalekeza kwa zakudya zomwe zili ndi GI yayikulu, kuchuluka kwa shuga m'magazi kumangosungidwa nthawi zonse pamlingo wokwera. Kudya zinazake zokoma kapena zopatsa mphamvu kwambiri mkati mwa theka la ola lililonse, ngakhale mutamwa tambula imodzi ndi shuga, maswiti, makeke, masikono kapena zipatso zokoma, msinkhu wa shuga umadzunjikira ndikuwonjezeka.
• Thupi limayankha pochepetsa kupanga insulini. Pali vuto la metabolic, lomwe limafotokozedwa pakuphatikizidwa kwa mapaundi owonjezera. Chowonadi ndi chakuti ngati mulibe insulin, glucose sangathe kulowa mu minofu ya minofu, ngakhale ngati thupi lingafunike.
• Magetsi Osasinthika Amphamvu yatumizidwa kuti isungidweatagona mawonekedwe amakhola pamimba, m'mbali ndi m'chiuno.
• Pankhaniyi, zitha kuwoneka, kudya mopitirira muyeso, munthu amakhala ndi njala yosatha, kufooka, kuyesa kupeza mphamvu, amadya kwambiri. Mimba imathiridwa, koma kukodzedwa sikubwera.

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.

Kodi zakudya zotsika kwambiri za glycemic ndizothandiza?

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:

Zakudya zokhala ndi index yotsika ya glycemic. Gome losalala.

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.

Zakudya Zochepa za Glycemic

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,