Chakudya Chotsalira cha Glycemic

Ngakhale amadya kwambiri, ambiri amalephera kuchepetsa thupi. Ena amayamba kuchira pomwepo. Zonse ndi zokhudza index wa glycemic. Zakudya zomwe zimaphatikizapo zakudya zokhala ndi otsika kwambiri, zimathandiza kuti muchepetse kuchuluka popanda njala, kusweka ndipo, koposa zonse, popanda kulemera pambuyo pake.

Werengani nkhaniyi

Zotsatira za GI pa thupi

Mawu akuti glycemic index amagwiritsidwa ntchito ndi akatswiri pazakudya zopatsa thanzi, komanso ma endocrinologists. Lingaliro lomwe linayambitsidwa lidapangidwa ndi pulofesa wa ku Canada David Jenkinson. Iye anaziyika izo mwasayansi. Chifukwa cha zoyesazi, adotolo adazindikira kuti, kutengera chakudya chomwe chimadyedwa, kusintha kwa kagayidwe kazinthu, mahomoni amapangidwa ndikugwira ntchito, chimbudzi chimachitika.

Mndandanda wa glycemic umatanthawuza nthawi yomwe zinthu zomwe zimakhala ndi chakudya chamagulu zimakhala ndi nthawi yochita. Zimatengera momwe thupi limakamira mwachangu.

Izi zikangochitika, kuchuluka kwa shuga m'magazi kumakwera, ndipo izi zimapangitsa kuti kapamba apange insulin yambiri. Mahoroniwa amasintha ma calories onse osagwiritsa ntchito kukhala mafuta ndikuwatumiza "kumalo osungirako", omwe amawonetsedwa ndikuyika m'chiuno, m'chiuno, m'mimba ndi mbali zina za thupi. Chilichonse chimagawidwa chimodzimodzi.

Amalozera ndi glycemic index ya glucose yokha, yomwe ili 100. Chifukwa chake, kukwera kumatanthauza kuchuluka komwe kumawerengera chiwerengerochi. Mwachitsanzo, pafupifupi 70 ndi pamwambapa. Zogulitsa zomwe zili ndi 55 ndipo pansipa zimawerengera zazing'ono. Ndipo iwo omwe ali ndi 50 mpaka 70 - ndi avareji.

Pali matebulo apadera omwe amalemba zakudya zomwe zimakhala ndi index ya glycemic yotsika. Amatanthawuza chakudya chotchuka kwambiri. Koma ndikofunikira kumvetsetsa kuti cholondolera cha glycemic chazomwe sichinaphikidwe ndikupita popanda zonunkhira ndi "othandizira", monga shuga, mchere wa tsabola ndi ena.

Zakudya Zotsika za Glycemic Index

Mndandandawu umapereka chakudya momwe chakudya chimagwera pang'onopang'ono, ndikupangitsa insulini yocheperako. Mlozera wa glycemic uli ndi chizindikiro chotsika mu:

• Zipatso ndi zipatso. Monga: mu cranberries watsopano, mphesa, quunes, blueberries, blueberries, mabulosi akuda, yamatcheri, raspberries, currants, sitiroberi, sitiroberi, gooseberries, lingonberries. Zipatso zonsezi zimatha kudyedwa mazira. Ili pansipa 50 ya mphesa, malalanje ndi zipatso zake, ma kokonati, maapulo, ma apricots, mapeyala, zipatso zamtundu, tangerines ndi avocados. Mndandanda wotsika wa glycemic mu zipatso zouma - ma apricots zouma, ma prunes.
• Zamasamba: nandolo zobiriwira, phwetekere, kaloti, artichokes, biringanya, broccoli, mitundu yonse ya kabichi, tsabola, tsabola, katsitsumzukwa, udzu winawake, bowa, ginger, zukini, anyezi, maolivi, rhubarb ndi letesi.

• Maphala, nyemba ndi phala: basmati ndi mpunga wakuda, granola popanda kuwonjezera shuga kapena uchi, Buckwheat, pasitirizo wokazinga wopangidwa kuchokera ku tirigu wa durum, anapira, nyemba, mphodza, nyemba, chinangwa ndi soya.
• Mtedza, mbewu: ma hazelnuts, pistachios, walnuts ndi mkungudza, ma cashews, ma amondi, maungu, nthangala za sesame.
• Mitundu: parsley, basil, oregano ndi sipinachi.
• Zinthu zopangidwa mkaka: yogati yopanda mafuta, popanda mkaka wa soya.
• Zakudya zotsekemera: zipatso zophatikizidwa, kupanikizana ndi kupanikizana popanda shuga, chokoleti chakuda ndi ayisikilimu.

Mwa njira, gawo lake, nyama ndi nsomba zam'madzi, nsomba ndi nkhuku zimatha kuwonjezeredwa pamndandandawu, chifukwa kuchuluka kwa mafuta omwe amapezeka mwa iwo ndi ochepa kwambiri, ndipo, motero, index ya glycemic ndi pafupifupi zero. Koma kachiwiri, ndikofunikira kupereka zokonda zamitundu yochepa yamafuta, chifukwa momwe mgayira ulandirira nkhawa zochepa.

Zambiri za GI ndi za malonda omwe ali ndi index yotsika ya glycemic, onani vidiyo iyi:

Ubwino ndi zovuta za zakudya za GI

Musanayambe kutsatira zakudya izi, ndikofunikira kudziwa zabwino ndi zoipa zonse. Izi zikuthandizira kumvetsetsa ngati chithunzi chopatsa thanzi pa index ya glycemic ndiyoyenera munthu uyu.

Ubwino wazakudya umaphatikizapo:

• Pazakudya, njira zakuchepera komanso kukhazikitsa kagayidwe zimayambira. Chifukwa cha izi, kulemera sikumachitika mutatuluka.
• Ambiri amati kudya kumathandiza kuchepetsa kulakalaka nyama yotsekemera komanso yolemera.
• Imalimbitsa chitetezo chathupi komanso chitetezo chathupi.
• Nthawi zambiri mumatha kumakhala ndikumwa chakudya.
• Simuyenera kufa ndi njala, chakudya chake chimakhala chosiyanasiyana, komanso mbale zake zimakhala zosangalatsa.
• Chifukwa cha zomwe zamasamba, zipatso, chimanga ndi zinthu zina zambiri zofunikira, kuchepa kwa mavitamini sizimachitika, zomwe zingayambitse kukula kwa matenda owopsa. Mwachitsanzo, kusokonezeka kwa mtima, mitsempha yamagazi, kunenepa kwambiri, shuga ndi zina.
• Zabwino kwa iwo omwe ali ndi mavuto ndi ntchito komanso kuyamwa kwa insulin.
• Imapulumutsa thanzi ndi moyo.

Ngakhale mulibe ambiri, koma pali zovuta zina zomwe muyenera kukonzekera:

• Kutalika kwakukulu. Koma, kumbali inayo, izi ndizophatikizanso, chifukwa palibe chiopsezo chodzikanso. Kuphatikiza apo, kuchepa thupi kuchepa thupi kumathandiza.
• Kuti muchepetse kunenepa kwambiri, muyenera kusintha kwambiri momwe mumadyera ndi kusiyiratu zakudya zomwe zili ndi index yayikulu ya glycemic.
• Ndiyenera kuphika mbale kuti musinthe menyu.

Contraindication

Chakudyachi chimadziwika ndi madokotala komanso akatswiri azakudya zathanzi ngati njira yabwino kwambiri yochepera thupi. Chifukwa chake, palibe zotsutsana, pakati pawo kokha:

• Matenda akuluakulu omwe zakudya zapadera zimaperekedwa.
• Pa nthawi yoyembekezera komanso mkaka wa m`mawere, ana ndi achinyamata, okalamba amafunika kuwonjezera mafuta mu mawonekedwe a masamba amasamba.

Mulimonsemo, muyenera kufunsa dokotala.

Kuchepetsa Kunenepa Zakudya Menyu

Gawo la gawo loyamba amawerengera masiku asanu ndi awiri. Tsiku lililonse pazikhala zakudya zisanu - kadzutsa, nkhomaliro, nkhomaliro, chakudya chamadzulo ndi chakudya chamadzulo. Pafupifupi pamakhala zotsatirazi:

Ngati munthu agona mochedwa, ndipo usiku kumakhala kumva ludzu lamphamvu, ndiye kuti mumatha kumwa kapu ya kefir kapena yogurt yamafuta ochepa, mutha kuwonjezera zipatso.

Malamulo Ofunika

Chakudya cha glycemic index chili magawo atatu. Iliyonse ili ndi mawonekedwe ake.

Choyamba ndi kudya zakudya zokhala ndi chisonyezo chochepa cha glycemic. Pakadali pano, ma servings akuyenera kuchepetsedwa.

Kenako pakubwera gawo lachiwiri. Tsopano mutha kugwiritsa ntchito kale zakudya zomwe muli ndi index ya glycemic pamwambapa 50, koma zakudya zanu sizipezeka 70 - 80. Pocheperako, simuyenera kuvutitsa. Koma ndikofunikira kupewa maswiti, zopangidwa ndi ufa, masamba okhuthala ndi zipatso, monga mbatata, mpunga woyera, chimanga, nthochi.

Pa gawo lachitatu, mutha kuyika zakudya zochepa ndi index ya glycemic yayikulu, koma mutha kuzidya m'magawo atatu a tsiku kuti thupi likhale ndi nthawi yogwiritsira ntchito zopatsa mphamvu.

Kuti zakudya zisakhale zowazunza, koma zopindulitsa, muyenera kutsatira malamulo ochepa osavuta:

• Nyama, nsomba ndi nsomba zam'madzi zomwe zili gawo lachiwiri zimatha kudyedwa zokwanira.
• Chiwerengero cha zakudya ziyenera kukhala zosachepera zisanu, makamaka zisanu ndi chimodzi. Kudzimva kwanjala sikuyenera kuloledwa. Ndipo pali zakudya zitatu zonse zodyera ndi ziwiri kapena zitatu.
• Chakudya chomaliza chichitike 2 mpaka 3 maola asanagone. Chifukwa chake, ndikofunikira kukhazikitsa regimen, koma ngati ndizovuta, ndiye kuti mutha yogati kapena kapu ya zipatso.
• Ndikofunika kupatula kapena kuchepetsa kugwiritsa ntchito zinthu zomalizidwa kuti zitsatse mphamvu zochepa.
• Glycemic index ikhoza kusiyana kutengera mtundu wa chithandizo cha kutentha. Chifukwa chake, ndikofunikira kuphika zinthu m'mbale kaya mu uvuni kapena kuphika ochepa.
• Zofunikanso chimodzimodzi kuchuluka kwa mafuta. Mndandanda wa glycemic ukhoza kukhala wotsika, koma kuchuluka kwa mafuta ndikokulira. Umu ndi momwe ziliri ndi mtedza. Chifukwa chake, zinthu zotere siziyenera kuzunzidwa.

Kodi zakudya zotsika kwambiri za glycemic ndi chiyani

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

Mfundo zachikhalidwe

M'malo mwake, zakudya za Montignac ndizakudya zoyenera. Poona dongosolo lotere, muyenera kusankha zakudya zomwe zingathe kudya, chifukwa cha momwe zimapangidwira kagayidwe kachakudya: izi zimalepheretsa matenda ashuga, kunenepa kwambiri komanso mitundu yosiyanasiyana yamatenda a mtima ndi mtima. Muyenera kuchepetsa kulemera molondola - osati kufa ndi njala, koma kuwerengera GI ya zinthu. Pakuchepetsa thupi, chizindikiro ichi chizikhala chotsika. Malinga ndi izi, wolemba adapanga tebulo, ndikugawa zinthuzo mogwirizana ndi mtengo wawo wa glycemic index. Miyezo yotsatirayi imatengedwa ngati maziko:

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

Popeza kulemera koyambirira, mayunitsi 60-180 amalimbikitsidwa patsiku kuti achepetse thupi. Kuphatikiza pa njirayi

zimaphatikizapo kukhazikitsa malamulo angapo osavuta:

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

Glycemic Index of Slimming Products

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

Katundu Wotsika wa GI

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

Oyster, msuzi wa soya, shrimp, mussels, nsomba

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

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

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

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

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

Zinthu Zamtundu wa Glycemic

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

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

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

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

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

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

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

Glycemic index zakudya - komwe ungayambire

Kuyambanso kupanga zakudya zozikidwa pa glycemic index ya zinthu, siyani mitundu yonse yomwe ili ndi mitengo yayikulu: mbatata, zipatso zokoma, uchi, popcorn ndi ena. Kumbukirani kuti panthawi yomwe muli ndi pakati simuyenera kudziletsa kwambiri, chifukwa zinthu izi zimakhala ndi zofunikira kuti mwana azikula. Konzani zakudya zanu kuti ziziphatikizidwa ndi nyemba, masamba, mkaka, malalanje, nyemba, masamba. Mutha kuwonjezera maswiti, mwachitsanzo, marmalade ku menyu.

Zakudya za Hypoglycemic

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

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

Magawo azakudya

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

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

Makonda Otsika a Glycemic Index

Ubwino wazakudya ndizosankha zakudya zambiri zopanda GI yochepa. Mutaganizira patebulopo, mutha kuphika nokha zakudya zosiyanasiyana, ndikuphatikizira pamodzi. Kumbukirani kuti imodzi mwazofunikira kuphatikiza chakudya chamagulu ndikuti chakudya cham'mawa chizikhala chopatsa thanzi, chakudya chamasana chokwanira kwambiri. Menyu yokhala ndi index yotsika kwa tsiku limodzi imawoneka ngati iyi:

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

Maphikidwe A Chakudya Chochepa a Glycemic

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

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

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

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

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

Kabichi yofinya

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

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

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

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

Saladi ya Chicken ndi Avocado

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

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

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

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

Ubwino ndi Kugulitsa Zakudya

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

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

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

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

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

Momwe mungadye zakudya zotsika za glycemic index

Kuphatikiza poti GI yazogulitsa imatha kusiyanasiyana kutengera mtundu wa zomwe mafakitale adapanga, ikhoza kusinthanso momwe idadyedwa ndi zomwe chinthu china kapena china.

Chifukwa chake, iwo omwe amatsatira chithunzi chawo amalimbikitsidwa kuti azidya phula la chakudya cham'mawa powonjezera chidutswa cha buledi wa tirigu wathunthu, chakudya chamasana - mazira ndi nyama yokonzedwa bwino ndi masamba, chakudya chamadzulo - masamba ndi tchizi. Monga akamwe zoziziritsa kukhosi, mutha kudya zipatso ndi GI yotsika.

Momwe Mungaphikire Chakudya Chotsika cha GI

Monga tanena kale, kukonza kwazinthu zotsogola kumapangitsanso kuchuluka kwa glycemic, popeza kaloti yaiwisi ali ndi gawo lovuta la glycemic poyerekeza ndi kaloti owiritsa, ndipo titha kunenanso za beets ndi mbatata.

Chifukwa chake, kuwaza kuyenera kutayidwa; kuwiritsa kapena kuwotcha kuyenera kutenga nthawi yochepa kwambiri. Dulani zakudya zambale siziyenera kukhala zochepa kwambiri, ndipo nkoyenera kudya zakudya zophika zitatha kuzizira, chifukwa zakudya zotentha zimakhala ndi GI yayitali kuposa yozizira.

Maphikidwe A Chakudya Chotsika cha Glycemic

Mndandanda wotsika wa glycemic wa maphikidwe omwe muphunzirapo tsopano akutanthauza kuti zinthu zomwe zimaphatikizidwa ndi mbale, kulowa m'mimba, kuphwanya pang'onopang'ono komanso osapereka kwambiri shuga.

Ndiko kuti, kumverera kwodzaza pambuyo podya chakudyacho kumakhalabe kwa nthawi yayitali, chifukwa chake, mutatha kudya, monga lamulo, munthu safuna kuti azikhala ndi chakudya pakati pa chakudya. Chifukwa chake, zakudya zimawonedwa, chifukwa chomwe zimatha kukhalabe zolimbitsa thupi kapena kupeza bwino mgwirizano.

• 0,5 makilogalamu tsamba lililonse masamba
• 3 nkhaka
• 3 tomato
• 1 gulu lililonse la msipu
• Supuni 1 ya mpiru, maolivi kapena masamba pang'ono

• Chotsani bwino tsamba la letesi, gwiranani ndikuthothoka ndikutsitsa.
• Sambani nkhaka, tomato, youma ndi kuwaza.
• Sambani amadyera ndi kuwaza bwino.
• Letesi kusakaniza ndi zitsamba, nkhaka ndi tomato.
• Sakanizani mpiru ndi mafuta a azitona ndikusintha mavalidwe ndi kuvala kwa saladi.

Kuku ndi Broccoli Saladi

• 300gr. chidutswa cha bere la nkhuku
• 400gr. achisanu kapena broccoli watsopano
• 150 gr. mayonesi otsika kalori kapena yogurt yachilengedwe
• Mchere, tsabola, mafuta a masamba

• Nyama yankhuku, yodulidwa kukhala magawo kapena mizere, mwachangu mu mafuta pang'ono amchere, mchere ndi tsabola.
• Blanch ya broccoli mu madzi pang'ono amchere kwa mphindi 10, ikani colander ndi ozizira.
• Sakanizani filimu yokazinga ndi broccoli, tsabola ndi kutsanulira pa yogati kapena mayonesi.

Chikuku, Avocado ndi Cucumber Saladi

1 mawere a nkhuku yaying'ono

• 1 avocado
• 3 mazira
• 2 nkhaka
• Supuni 6 za msuzi wa soya
• 3 cloves wa adyo
• Supuni 1 ya mpiru
• nthangala za sesame, chives

• Wiritsani nkhuku ndi kusankha fayilo
• Wiritsani mazira, ozizira, peel ndi dayisi
• Sambani ndikudula nkhaka kukhala zidutswa
• Mapeyala ndi masamba a mikwingwirima
• Kudutsa adyo kudzera pa adyo kuphwanya kapena kabati
• Kuwaza anyezi wobiriwira bwino
• Nkhuku yamchere ndi mazira, nkhaka, avoca ndi kusakaniza pang'ono
• Mu mbale ina, sakanizani msuzi wa soya ndi mpiru, adyo wosankhidwa ndi anyezi wobiriwira
• Nyengani saladiyo ndi msuzi wina, ndi kuwaza ndi nthangala za sesame ndi kusiya kuti zimere kwa mphindi 20.

• 1 nsomba yaying'ono
• mchira wa pinki
• 1 anyezi
• 1 karoti yaying'ono
• 1 phwetekere
• 1 chikho chaching'ono cha tirigu, barele kapena buckwheat
• Dzira 1

Mchere, tsabola, chives, katsabola, parsley

• Thirani nsomba ndi madzi ozizira ndikuphika kwa mphindi 20 kuyambira pa kuyamba kucha.
• Dulani anyezi ndi kaloti ndikudutsa pang'ono. mafuta a masamba. Onjezani phwetekere osankhidwa kumasamba ndi mphodza kwa mphindi zitatu.
• Chotsani nsomba pamsuzi ndikuwamasula mafupa.
• Sautsani msuzi, onjezani chofufumitsacho ndikuwotha pamoto. Kuphika kwa mphindi 10.
• Onjezani zakudimba zamasamba, nsomba za peeled ndikuphika kwa mphindi 5
• Thirani dzira mu chikho ndi madzi pang'ono, ndikuthira mu msuzi wa nsomba ndikuwulola kuti uwiritse kwa mphindi.
• Onjezerani amadyera, mchere, tsabola watsopano, kuphimba ndi kuyimitsa kutentha
• Thirani m'mbale ndikumatulutsa ndi chinangwa kapena buledi wa tirigu. Monga chowonjezera pa msuzi, mutha kutumikirira supuni ya yogati yachilengedwe.

• 300 gr nyama yopendekera (filet kapena fupa)
• Mutu wa kabichi
• 1 karoti
• 1 anyezi
• 1 phwetekere
• 1 belu tsabola wofiira
• 2 mbatata
• Mchere, tsabola, zitsamba, tsamba la bay

• Thirani nyama ndi madzi ozizira ndikuphika.
• Dulani kaloti, anyezi, tsabola, tomato ndipo mwachangu mwachangu ndi pang'ono. kuphatikiza kwa mafuta a masamba.
• Cheka chopukutira kabichi.
• Tulutsani mbatata ndi kuzidula mu timphika ting'onoting'ono.
• Nyama ikaphika, onjezani kabichi msuzi, mutatha kuphika mphindi 10 yikani mbatata ndipo mutatha mphindi 10 masamba ophika. Kuphika kwa mphindi 10.
• Onjezani Bay tsamba, zonunkhira, zitsamba, ziloleni ziwiritse kwa mphindi 1, kuphimba ndikazimitsa kutentha
• Tumikirani ndi supuni ya yogurt wachilengedwe ndi buledi wonyezimira.

• 1kg Kabichi
• 2 chikho nyama msuzi
• 1 anyezi
• Supuni ziwiri za phwetekere
• 2 ma PC ma cloves, mchere, peppercorns, tsamba la bay

• Finely kuwaza kabichi, ikani mbale yayikulu ndikuyanthira pansi, kutsanulira msuzi ndikuyika mphodza.
• Kuwaza ndi mwachangu anyezi ndi phala la phwetekere
• Kabichi ikakhala yofewa, onjezani anyezi wokazinga, masamba a bay, mchere, tsabola, cloves. Chotsani kwa mphindi zina 7-10, kuphimba ndi kuzimitsa kutentha.

• Nyama yopanda mafuta
• Tsabola wapakatikati wapakatikati
• Phwetekere phala
• Supuni 1 ya ufa wa imvi
• Yogati yachilengedwe kapena kirimu wowonjezera mafuta
• Mchere, tsabola, tsamba la Bay, 2 clove inflorescence

• Sambani tsabola, kudula zisoti zawo ndikuwamasula mosamala kwa mbewu
• Tsabola wokazidwa ndi nyama yoboola, anagona m'mizere pa pepala lopaka mafuta, mafuta ndi kirimu wowawasa ndikuyika mu uvuni woyenga kwa mphindi 15-20
• Pamene tsabola amaphika, konzekerani msuzi: pukuta ufa wopanda mafuta mpaka wowawasa, onjezani phala lamatumbo ndi kirimu wowawasa pang'ono. Chepetsa zotsatira zake ndi madzi a 0,7 malita, mchere, tsabola, kuwonjezera ma cloves, tsamba la Bay ndikubweretsa.
• Chotsani tsabola mu uvuni, mutembenuzire ndi mbiya ina, kutsanulira msuzi ndi kuwira mu uvuni kwa mphindi 15.

• 3 hering'i
• 3 mazira owiritsa
• 3 magawo a tchizi
• Mafuta ochepa wowawasa zonona
• Chives
• Mchere, tsabola, madontho ochepa a mandimu

• Hering'i yaulere kwa mafupa, kudula motalika m'magawo awiri.
• Paka dzira
• Chepetsa anyezi ndi kusakaniza ndi mchere, tsabola, kirimu wowawasa ndi mandimu
• Tengani theka la nsomba, ndikuyiyika pa zojambulazo
• Pakani nsomba ndi msuzi wowawasa wowawasa, ikani dzira ndi tchizi pamwamba, mafuta ndi kirimu wowawasa, kuphimba ndi theka lina la nsomba ndikulunga mu zojambulazo. Chitani zomwezo ndi nsomba zina.
• Pukuta nsomba yomwe inakulungidwa ndi zojambulazo, ziyikeni mu nkhungu ndikuyika mu uvuni wokhazikika kale kwa mphindi 20-30.

Zikondamoyo za Buckwheat

• 2,5 makapu amadzi
• Makapu awiri mkaka wopanda mafuta
• 4 makapu a buckwheat ufa
• 20g yisiti
• Mchere

• Wiritsani makapu awiri amadzi ndikuzizira pang'ono
• Thirani ufa mu mbale ndikuthira madzi otentha mkati mwake mumtsinje woonda. Sambani bwino komanso kuzizira kutentha kwa firiji.
• Thirani yisiti mu 0,5 makapu amadzi ofunda, akutsanulira iwo mu osakaniza ufa ndikusiya "kuwuka"
• Mukayamba kuphika, “onjezerani mchere ndi ufa wina wokwanira makapu awiri
• Phatikizani mchere wosakanikirana ndi mkaka, ndikuuthira mbali ndikuwasakaniza mtanda.
• Mwachangu ngati zikondamoyo wamba

Kuti muchepetse mndandanda wa zikondamoyozi, zimayenera kupakidwa tchizi, kapena cholocha nyama yosaphaka mafuta kapena nyama yankhuku.

Chifukwa chake, likukhalira kuti index yotsika ya glycemic ya chinsinsi imapezedwa pogwiritsa ntchito chakudya chovuta kwambiri kuphika. Ndipo chifukwa cha kuchepa kwamafuta mundawo komanso nthawi yakukonzekera kwake. Ndipo kuti njala isawonekere kwa nthawi yayitali, ndibwino kuphatikiza zakudya zingapo ndi GI (kanyumba tchizi ndi apulo, phala ndi mkate wakuda, nyama yophika ndi nkhaka yatsopano) pachakudya chimodzi.

Zakudya za index za Glycemic ndizothandiza osati kwa iwo okha omwe akufuna kuchepa thupi, komanso kwa onse omwe amasamala zaumoyo wawo.

Koyambira?

Kudya pa index ya glycemic sikophweka, zakudya ndizosavuta kutsatira, kusiya zakudya zina zokhazokha. Chakudya chiyenera kuthandizira kugwira ntchito kwa kapamba.

Pakapita kanthawi, amaloledwa kusintha pamenyu, koma tanthauzo la zakudya sizisintha. Madokotala ena amalimbikitsa kudya mapuloteni ambiri, chifukwa thupi limakhala ladzala kwambiri ndi izi, ndipo odwala matenda ashuga samva njala masana. Njirayi imathandizanso kwambiri pazomwe zimalemera, thanzi lathunthu.

Ndi chikhalidwe kuphatikiza chakudya chama protein:

1. nsomba
2. nyama ya mbalame, nyama,
3. zopangidwa mkaka
4. nkhuku, mazira zinziri,
5. mtedza
6. nyemba.

Mu shuga mellitus wa mtundu wachiwiri, mitundu itatu yoyambirira yazinthu ziyenera kukhala zochepa m'mafuta, nyama ndi nsomba zamitundu mitundu ziyenera kusankhidwa kuti ndizonda. Potere, mamvekedwe ndi kuchuluka kwa mphamvu zake zimakhalabe zopitilira malire ake. Kotero kuti usiku thupi silimavutika ndi njala, asanagone amaloledwa kudya magalamu 100-150 a nyama, kumwa kefir.

Zakudya zokhala ndi index yayikulu ya glycemic zimakhala ndi zabwino zingapo, kuphatikizapo kuchuluka kwa mphamvu chifukwa cha kuwonjezeka kwambiri kwa mphamvu ndi kuchepa kwa chilakolako cha kudya.

Komanso, zinthu zotere zimakhala ndi zovuta zomwe zimawasiyanitsa ndi zakudya za anthu odwala matenda ashuga, mwachitsanzo, thupi limapatsidwa chakudya chochepa kwa kanthawi kochepa, mwayi wowonjezera mafuta m'thupi, kunenepa kwambiri, komanso kukwera kwakukulu pamlingo wa shuga kumawonjezeka.

Kutalika kwa zakudya

Monga tafotokozera pamwambapa, nthawi ikhoza kukhala yopatsa chidwi kwa winawake. Chakudyacho chili ndi magawo atatu. Choyambirira chovuta kwambiri, chifukwa chimachepetsa zakudya pazakudya ndi index yayikulu ya glycemic. Iyenera kukhala masabata angapo kapena kufikira zotsatira zomwe mukufuna.

Za gawo lachiwiri ndi lachitatu, kutalika kwawo kumatha kukhala moyo wonse. Zakudya izi siziyenera kuchitika ngati zosakhalitsa. Ngati, mutachepetsa thupi, kubwerera ku zakudya zam'mbuyomu, ndiye kuti ma kilogalamu akale adzabwezeranso.

Zotsatira

Ambiri ali ndi nkhawa kuti zotsatira zake zizikhala motani pamtengo wokhala ndi index yotsika ya glycemic. Koma kuwerengera kuwonda pompopompo sikuyenera. Kulemera kumayenda bwino, pafupifupi kilogalamu 1 - 3 m'milungu yoyamba, ndiye kuti kuchepa kwa thupi kumakhala pafupifupi kilogalamu 1 - 1.5 pa sabata. Koma mobwerezabwereza, zonse zimatengera kangati komanso kangachepe bwanji chakudya chokhala ndi index yayikulu ya glycemic, masewera olimbitsa thupi.

Kuphatikiza apo, munthu aliyense ali ndi chiwalo chake chapadera, kotero kuthamanga kwa kuchepa thupi kumakhala kosiyana kwa aliyense.

Chakudya chotsika kwambiri cha glycemic ndi chimodzi mwazitetezeke. Ndi iyo, mutha kuchepetsa thupi popanda chiopsezo chofuna kutuluka thukuta. Koma chakudya chamaguluwa chimafunikira mphamvu komanso chidwi chofuna kuchepetsa thupi. Zimatenga nthawi yayitali ndikusinthiratu machitidwe omwe amadya.

Kanema wothandiza

Pazakudya za index za glycemic, onani vidiyo iyi:

Chakudya malinga ndi mtundu wa chiwerengerocho ndi choyenera kwa aliyense, chifukwa chimaganizira mawonekedwe amunthu. Momwe mungasankhire malonda ngati ndinu galasi la ola, apulo, peyala, makona, makona atatu? Nkhani yathu itithandiza.

Ngati muli ndi matenda a shuga, kudya zakudya zochepetsa thupi kumathandizanso kukhala ndi insulin. Ndikofunika kumvetsetsa momwe ziliri, kaya ndi liti ndipo pomwe simungathe kuchepetsa thupi ndi matenda amtundu wa 2 komanso matenda a shuga.

Zakudya za Michel Montignac zimapangidwa pamaziko a index ya glycemic. Zosinthazo ndizosiyanasiyana, maphikidwe ndi oyenera ngakhale kwa anthu omwe ali ndi mavuto azaumoyo, ngakhale kuti pali zina zingapo zomwe zingapangidwe.

Zakudya zamagulu omwe ali ndi index yotsika ya glycemic: maphikidwe ndi maphikidwe - motsutsana ndi matenda a shuga

Thupi lathu limamwa zakudya zamagulu osiyanasiyana zamagulu osiyanasiyana othamanga. Zakudya zopatsa mphamvu zimachulukanso shuga wamagazi pamlingo winawake.

Mloza wa glycemic unkadziwika kuti kuchuluka kwa malonda ndi kuchuluka kwa shuga m'magazi. Glycemic index (GI) imayezedwa pamitundu yopanga 0-100 ndi magulu apamwamba.

Kodi phindu lodyera chimphona ndi chiyani?

Malinga ndi kuchuluka kwake, chakudya chimapangidwa molingana ndi mndandanda wamatenda a glycemic ndicholinga chothana ndi zowola zambiri mthupi, kupewa kapena kuchiza matenda ashuga.

Chilengedwe chinalamulira kuti mphamvu yopatsa moyo imafalikira mofulumira kudzera mthupi kuchokera kuzakudya zomwe zimakhala ndi index yayikulu ya glycemic. Chifukwa cha CHIKWANGWANI, kuyamwa kwa zinthu zokhala ndi GI yotsika kapena ya zero kumayamba pang'onopang'ono.

Kuchuluka kwa shuga m'magazi kumakhala kokwanira m'mazino okoma, omwe amapaka supuni zochepa za tiyi mu tiyi, amadya maswiti nthawi zonse ndi zipatso zokoma. Kenako mulingo wa insulini udzakhala wotsika, njira za metabolic zimatha.

Kodi mafuta amawayika bwanji?

Katundu wamafuta wotsika kwambiri, wamafuta amtundu wa GI amatha kupanga mphamvu yayitali atatha kutafuna ndikumeza. Pokhudzana ndi kulumpha mu shuga, thupi limalumikiza insulini kuti itsitse mulingo wake ndikusunga mphamvu "posungira", ndikuyika ngati maselo amafuta.

Kalori yokhala ndi mafuta ambiri, koma osakhala mafuta, opangidwa ndi mafuta ochepa amatha kupatsa mphamvu thupi popanda kulumpha mu shuga kwa maola angapo ndipo imathandizira kuchepetsa thupi. Zachidziwikire, chinthu chamafuta chimapita pamwamba kwambiri pama calories, koma index ya glycemic idzakhala yotsika. Tsopano insulini sifunikira "kusunga" glucose m'mizere yamafuta, kotero m'chiuno ndi chiuno sichidzakula.

Zakudya pa index ya glycemic ndizofunikira kuti odwala matenda ashuga aziwongolera shuga, omwe akufuna kupewa matenda owopsa awa ndikusintha mawonekedwe awo.

Gulu Lalikulu la GI

Gulu Lalakatuli GI

Chisankho choyenera cha zinthu

Popeza zakudya za glycemic ndi gawo limodzi la moyo wa wodwala yemwe ali ndi matenda ashuga, ndikofunikira kuphunzira kuwerengera GI.

Muyenera kudziwa kuti index ya glycemic nthawi zonse imadalira mtundu, njira zamtundu wa kutentha pamankhwala. Izi ndizofunikira kuganizira nthawi zonse mukamapanga zakudya za anthu odwala matenda ashuga.

Chizindikiro chachikulu kwambiri chinapatsidwa shuga, mtengo wake ndi 100.

Chakudya chitha kukhala ndi index ya glycemic:

• otsika - chakudya chokhala ndi index pamunsi pa 40,
• sing'anga - kuyambira 40 mpaka 70,
• okwera - kupitilira 70.

Zakudya zomwe zili pa index ya glycemic zimapereka njira payekha ndikutsata boma, menyu amatha kuphatikizidwa potengera zomwe wodwalayo amakonda, luso lake lazachuma.

Kwa kuphweka, akatswiri azakudya amapereka lingaliro pogwiritsa ntchito malangizo. Chifukwa chake, mopanda malire mungathe kudya zipatso:

Zipatso zosakanizidwa ndizoletsedwa, kuyambira ku kiwi mpaka paini, pamtengo ndikulimbikitsidwa kugwiritsa ntchito mavwende ndi mphesa.

Chilichonse ndichopepuka ndi masamba, chimanga sichimavomerezeka, komanso beets yophika, kaloti. Zamasamba zotsalazo zimatha kudyedwa mulimonse, koma mwa chifukwa. Ngati munthu amakonda mbatata, ndimatenda a shuga ndikwabwino osazichita mophatikiza ndi mbatata zophika, zophika. Zabwino, mbatata zazing'ono zimadyedwa, zimakhala ndi wowuma yotsika, yomwe imachepetsa shuga, imatha kuchita microflora ndi matumbo kugwira ntchito.

Anthu odwala matenda ashuga sayenera kudya mpunga wopukutidwa; Macaroni ayenera kusankhidwa kokha kuchokera ku tirigu wa durum, adye ozizira.

Zopanda phindu zana limodzi za anthu odwala matenda ashuga ndi mikate yoyera, ziyenera kutayidwa, ziyenera kupangidwa kuchokera ku ufa wa wholemeal.

Kodi zakudya ziyenera kukhala chiyani?

Cholinga chachikulu cha chakudya cha glycemic index cha matenda ashuga ndicho kuletsa kwa zovuta zamoto zomwe zimapangitsa kuchuluka kwa shuga m'magazi.

Amaganiziridwa kuti wodwala matenda ashuga amatha kudya chakudya chamagulu ochepa maola atatu aliwonse, ndikofunikira kukhala ndi kadzutsa, nkhomaliro, chakudya chamadzulo ndi zakudya zazakudya pakati. Ndipo muyenera kudya m'njira yoti muzimva ngati munthu wathanzi komanso wabwino.

Zakudya zotere zimathandiza kuchepetsa thupi popanda kupanikizika ndi odwala matenda ashuga, pafupifupi masiku 7 mutha kuchotsa kilogalamu yamafuta amthupi.

Zosintha zamitundu yotsika kwambiri:

1. kadzutsa - kapu imodzi ya mkaka, oatmeal ndi maapulo, zoumba zoumba,
2. nkhomaliro - msuzi wamasamba, kagawo kakang'ono ka buledi wakuda, tiyi yazitsamba, plums zingapo,
3. chakudya chamadzulo - nyama yokonda, pasitala kuchokera ku ufa wowuma, saladi wa masamba, yogurt yamafuta ochepa.

Pakati pa zakudya izi muyenera kudya masamba ochepa, mtedza, kumwa tiyi.

Zakudya zokhala ndi index yotsika ya glycemic zikuchitidwa ndi odwala matenda ashuga kuti muchepetse thupi, muyenera kudziwa kuti ngakhale zakudya zomwe zili ndi index ya glycemic yochepa zimatha kukhala ndi mafuta ochulukirapo. Chifukwa chake, simuyenera kudya zinthu zotere. Sizoletsedwa kusakaniza zakudya ndi GI yayitali komanso yotsika, mwachitsanzo, phala ndi omelet kuchokera mazira.

Umboni wina ndiwakuti, musanayambe masewera olimbitsa thupi, chakudya chimatengedwa ndi glycemia wapakati kapena kwambiri, chifukwa imalowetsedwa mwachangu, kukhutitsa maselo amthupi ndi zinthu zofunika. Ndi njirayi, kupanga insulin kumapangidwira, mphamvu imabwezeretsedwa, glycogen imatha kudzikundikira minofu yamatenda.

M'pofunikanso kulabadira kutalika kwa nthawi yotentha, nthawi yayitali yophika chakudya, kuchuluka kwake kwa glycemia.

Ndi bwinonso kukana magawo ang'onoang'ono ogulitsa, chakudya chodulidwa chimakhala ndi mndandanda wapamwamba kwambiri kuposa mawonekedwe onse.

Kodi mukuyang'ana mndandanda wotsika wa glycemic index (GI)? Takonzanso mndandanda wathunthu watsiku lathunthu ndi cholembera cha glycemic chochepa. Kuti mupange mosavuta zakudya zamasiku onse mtsogolo, onani pagome la zakudya ndi index yotsika komanso yotsika ya glycemic.

Makonda Otsika a Glycemic Index , bwerani likuthandizani mukamadikirira chakudya kuti muchepetse thupi, muli ndi matenda ashuga kapena muzichita masewera olimbitsa thupi. Glycemic index (GI) imakupatsani mwayi wogulitsa zinthu, chifukwa cha momwe zimakhudzira kuwonjezeka kwa shuga m'magazi.

Anthu omwe amadya ndipo amatenga nawo mbali m'masewera nthawi zambiri amalakwitsa pakudya kwawo, kuthetsa kudya zakudya zamagulu. Izi makamaka zotchuka zimalumikizidwa ndi kulondola kolondola kwa zinthu zamashuga ndi szufladkowaniem zama michere awa ngati adani a kuwonda kulikonse. Komabe, ndikofunikira kudziwa kuti zochulukirapo, komanso kuchepa, zitha kukhala zowopsa thanzi lathu, komanso - zosafunanso - zimatha kuyambitsa fiasco yathu yolimbana ndi ma kilogalamu owonjezera.

Sanjani Low Glycemic Index (GI) Menyu

Chakudya cham'mawa

Mtundu wonse wa tirigu wophatikiza ndi nektarynk natural ndi yogati wachilengedwe (oatmeal, tirigu tirigu, walnuts, apricots zouma, timadzi tokoma, yogurt yachilengedwe)

II kadzutsa

Masamba ophika ndi msuzi wa tzatziki (paprika wofiira, udzu winawake, kaloti, nkhaka, adyo, mchere, tsabola.

Chakudya chamadzulo

Zucchini chokhazikika ndi Turkey ndi mpunga wamtchire wokhala ndi masamba (zukini, Turkey, mpunga wamtchire, anyezi, adyo, tomato, tsabola wachikasu, bowa, parsley, mafuta a azitona, mchere, tsabola)

Tiyi yapamwamba

Chipatso cha saladi oprószona pamtengo wokazinga wa almond (lalanje, apulo, chitumbuwa, mitengo ya amondi)

Chakudya chamadzulo

Thumba lentil, lomwe limasonyezedwa pa letesi ndi magawo a phwetekere ndi nyemba za alfalfa ndi mkate wa wholemeal rye (phukusi lophika lakale, letesi, phwetekere, mphukira za nyemba, mkate wa wholemeal, tirigu wathunthu)

Pakati pa chakudya: madzi amchere, tiyi wobiriwira

Mlozera wa Glycemic

Kalori wotsutsa

Nyemba - katundu wochiritsa ndi michere. Kodi mavitamini szparagówka ali ndi mavitamini otani?

Onani kuti zakudya zamagulu amtundu uliwonse zili ndi chiyani

Gome likuthandizirani ndi mndandanda wanu wa tsiku ndi tsiku.

Zogulitsa ZONSE NDI A GLYCEMIC INDEX

Zogulitsa zomwe zili ndi GLYCEMIC INDEX

Mavwende - 75
Nthochi kucha - 60
Bisiketi - 70
Nyemba Zowiritsa - 80
Magulu a tirigu - 70
Chips - 70
Mkate wampunga 70
Mkate wopanda ufa - 90
Shuga - 70
Madeti owuma - 70
Dzungu - 75
Kupanikizana ndi shuga 65
Zukini - 75
White pasitala yoyera - 70
Ufa wa tirigu - 85
Melon - 60
Mkaka wamafuta - 60
Zakumwa za kaboni - 70
Mowa - 110
Pizza - 60
Flakes Chimanga - 85
Mpunga krótkoziarnisty - 70
Mbatata zophika - 70,

Biringanya - 20
Amapichesi, Nectarines - 35
Anyezi - 15
Zukini - 15
Chokocha cha Bitter - 25
Amatcheri - 20
Nyemba - 35
Nyemba - 15
Nandolo zobiriwira - 35
Peyala - 30
Maapulo atsopano, owotcha, owuma - 35
Yoghur - 35
Soymilk - 30
Ma apricots atsopano - 30
Nkhaka - 15
Ma citrus - 30
Paprika - 15
Mbewu za Dzungu - 25
Tomato - 30
Mpunga Wamtchire - 35
Soya - 15
Tofu - 15
Curd. - 30
Amatcheri - 25

Zakudya za index za Glycemic - mndandanda wamlungu uliwonse pamatafura

Thupi lathu limamwa zakudya zamagulu osiyanasiyana zamagulu osiyanasiyana othamanga. Zakudya zopatsa mphamvu zimachulukanso shuga wamagazi pamlingo winawake.

Mloza wa glycemic unkadziwika kuti kuchuluka kwa malonda ndi kuchuluka kwa shuga m'magazi. Glycemic index (GI) imayezedwa pamitundu yopanga 0-100 ndi magulu apamwamba.

Magulu A Zogulitsa a Glycemic Index

Gulu Lotsika la GI

Kodi tanthauzo la chakudya ndi chiyani?

Chofunikira chakudyacho ndi mndandanda wamlungu wamlungu wama glycemic indices kapena tsiku lililonse motere:

• Kusintha chakudya chopatsa mphamvu zama carbohydrate ovomerezeka kuti mupewe kuphatikizira kudumpha mu shuga kuposa koyenera,
• Kupatula kuchepa kwambiri kwa shuga - zomwe zimayambitsa njala yabodza komanso kuchuluka kwamafuta mumatumbo am'mimba ndi ntchafu chifukwa chakudya michere yambiri yosavuta.
• Kupanga zakudya zamagalimoto zovuta kuzimeza pang'ono, kudzikongoletsa kwa nthawi yayitali.

Mapeto ndi malingaliro

Kusunga mawonekedwe ndikuchotsa matenda ashuga:

• Sinthani ku chakudya chambiri cha 5-6 patsiku m'magawo ang'onoang'ono nthawi imodzi,
• Chakudya chotsiriza chimayikidwa maola awiri asanagone usiku,
• Musachotse kapena muchepetse mbale zochepa kuchokera ku zinthu zomalizidwa ndi zinthu zomaliza ndi mafuta.
• Nyama yokhala ndi mafuta ochepa komanso nsomba, kalulu ndi nkhuku ziyenera kuphatikizidwa muzakudya zachitatuzo pang'ono,
• Musatulutsire malonda ku kutentha kwa nthawi yayitali - GI izikhala yotsika
• Dziwani kuchuluka kwamafuta omwe ali mu malonda, mwachitsanzo, mtedza wokhala ndi GI yochepa, mafuta ambiri.

Ndikofunikira kudziwa. Mndandanda wamtundu wa glycemic womwe ungagulitsidwe ungakhale wosiyana: chimanga chophwanyika chimakhala ndi GI yocheperako kuposa chimanga mu mawonekedwe a air flakes ndi popcorn, ndi mbatata yophika ndizothandiza kwambiri kuposa mbatata zosenda kapena mazira ophika.

Zakudya zamatumbo a Glycemic - gome la chakudya, menyu a sabata ndi maphikidwe

Dongosolo la chakudya monga zakudya zama glycemic index limakhazikitsidwa pakuwongolera kudya kwa mafuta m'thupi, ndipo chidziwitso cha GI chimadziwonetsa momwe glucose yemwe amapezeka mu chinthu china chake amakamira. Ndemanga za azimayi ambiri akuti chifukwa cha njirayi, mutha kuchepetsa thupi komanso kuthamanga kwambiri. Phunzirani zabwino ndi kuipa kwa zakudya zoterezi, dziwani maphikidwe ophika zakudya.

Glycemic Index Diet: Mndandanda Wazogulitsa Sabata ndi Sabata

Pali mitundu yambiri yazakudya zomwe zimakhazikika pamatumbo abwino komanso oyipa. Monga momwe mchitidwe umasonyezera, pakati pawo, zakudya za glycemic index ndizothandiza kwambiri ngati zimakonzedwa bwino.

Poyamba, zikuwoneka zovuta. Chifukwa muyenera kuganizira za GI yathunthu ya zinthu zomwe zimagwiritsidwa ntchito patsiku.

M'malo mwake, zonse ndizosavuta, ngati muphunzira kugwiritsa ntchito magome, lingalirani mndandanda wamankhwala ndikuphika maphikidwe omwe mwapangidwira kale. Koma zotsatira zake zimatha kupitilira zoyembekezera zonse.

Zakudya za hypoglycemic zimakhazikitsidwa ndi lingaliro la glycemic index (chidule cha chidule - GI), chomwe chimaperekedwa ku mankhwala aliwonse okhala ndi zakudya. Manambala awa satengedwa kuchokera padenga.

Chiyambire nthawi yomwe Dr. Jenkins adayambitsa mawuwo mu 1981, kafukufuku akhala akupitiliza kudziwa chizindikiro ichi chamagulu osiyanasiyana.

Chifukwa chake, matebulo ofananirako amasinthidwa pafupipafupi ndi deta yatsopano.

Zogulitsa zina, kamodzi m'thupi, zimapangitsa kulumpha lakuthwa mu shuga. Izi zimapangitsa kuti insulini iwonjezeke. Kuchulukitsa kwake kumalepheretsa njira ya lipolysis, ndipo chakudya sapita kuti chikhale ndi mphamvu, koma kusunga mafuta. Awa ndi chakudya chotchedwa "choyipa" chomwe chimapatsidwa GI yapamwamba. Amatsogolera kulemera.

Zogulitsa zina zimakumba ndipo zimayamwa pang'onopang'ono, osayambitsa shuga. Amamera, koma pang'ono komanso pang'ono. Insulin imapangidwa modekha - kuti mulimbikitse lipolysis ndipo m'malo mwa kusunga mafuta mosungira, atumizireni koyenera, kuti apange mphamvu. Umu ndi momwe ma "carbohydrate" abwino "amathandizira, omwe amadziwika ndi GI yochepa. Amathandizira kuonda.

Tsopano mfundo ya zakudya za glycemic ndiyomveka: idyani zakudya makamaka zokhala ndi GI yochepa - ndipo muchepetse thupi. Koma zopatsa mphamvu zoyipa zimayenera kupewedwa. Tsoka ilo, zokoma komanso zokoma zambiri zimagwera pagulu lawo.Koma ali paulendo wanjala kuti apirire zoletsa zakudya.

GI yotsika imawonedwa ngati yopanda 35. Avereji ndi 40-55. Kwambiri - zopitilira 60. Gulu loyamba lazakudya limatha kudyedwa monga gawo la zakudya za glycemic (koma mwa chifukwa). Lachiwiri - nthawi zina kuwonjezera zakudya (osapitirira 1 nthawi patsiku). Chachitatu ndi kupatula pa menyu kwathunthu.

Zambiri zakukula kwakanthawi pang'ono komanso pang'ono pang'onopang'ono zimapezeka mu nkhani iyi: "Zopatsa mphamvu zamafuta m'thupi."

Kugwiritsa ntchito bwino

Chomwe chimakupatsani mwayi wokhala ndi zakudya pazogulitsa ndi index yotsika ya glycemic:

• Kuchepetsa kwa makilogalamu 2-3 pa sabata 1 - inde, zotsatirapo zake sizabwino kwambiri, koma kulimbikira,
• kusunga mphamvu ndi mphamvu masana chifukwa chogwiritsa ntchito chakudya,
• chepetsa cholesterol yoyipa m'magazi,
• kulimbitsa zida zam'mitima yamtima (kokha ngati pakanalibe mavuto nazo),
• kusintha kwa matenda ashuga.

Kuphatikiza apo, zisokonezo sizipezeka kawirikawiri pazakudya za glycemic chifukwa njala imaletsedwa ndi chakudya chofanana. Ndipo mapuloteni okhala ndi mafuta sagwera pansi pa chiletso, chomwe chimakondanso.

Mndandanda Wazogulitsa

Sitipereka mindandanda yathu yazovomerezeka ndi zoletsedwa, popeza ndizitali. Mudzazipeza mumagome apadera. Ali ndi magawo atatu:

1. Zakudya zokhala ndi kalozera kakang'ono ka glycemic (ochepera 35), zomwe zimaloledwa monga gawo la njala ndikupanga maziko a chakudya chake.
2. Zinthu zomwe zili ndi GI wamba (40-55), zomwe zimatha kudyedwa m'magulu ochepa nthawi yopitilira 1 pa tsiku.
3. Zakudya za GI zapamwamba (zopitilira 60) zomwe zimafunikira kupatula kwathunthu kuchokera muzakudya.

Pansipa pali mindandanda yomwe, ngakhale musanayambe kugwira ntchito ndi tebulo, ikuwongolera mndandanda womwe mungapange ndi omwe akuvutikira omwe muyenera kupanga.

Chololedwa:

• zipatso, zipatso zouma, zipatso: apricot, avocado, quince, lalanje, nthochi yobiriwira, makangaza, mphesa, peyala, mandimu, mandarin, nectarine, pichesi, maula, apulosi, zouma, nkhuyu, goji, sitiroberi, rasipiberi, zipatso zofiira ndi zakuda, yamatcheri,
• mtedza wonse (kuphatikizapo coconut) ndi mbewu,
• masamba, amadyera: biringanya, broccoli, zukini, kabichi yoyera, Brussels zikumera, kolifulawa, kaloti, nkhaka, tsabola, phwetekere, radishi, letesi, nyemba, adyo, anyezi, rhubarb, udzu winawake, katsabola, sipinachi, sorelo,
• nandolo, anapiye, mphodza,
• mbewu: barele, tirigu wamera, mazira,
• maswiti: ayisikilimu wowawasa ndi fructose, chokoleti chakuda,
• zinthu zamkaka (zokhala ndi mafuta ochepa): tchizi cha feta, yogati yopanda zowonjezera, kefir, mkaka, mkaka wokazinga, zonona, tchizi zambiri, tchizi tchizi.
• mazira
• nyama yokhala ndi mafuta ochepa komanso nsomba, nsomba zam'madzi,
• soya vermicelli, nati ndi ufa wa soya, buledi waku Esseni,
• zakumwa: mowa (kupatula mowa), khofi, tiyi, msuzi wa phwetekere.

Choletsedwa:

• zipatso: papaya, vwende, chivwende,
• zoumba
• masamba: rutabaga, chimanga, dzungu,
• chimanga: mpunga oyera, tirigu, mapira,
• maswiti: mipiringidzo ya chokoleti, shuga, uchi, ayisikilimu, shuga, waffles, makeke, kupanikizana ndi shuga,
• zopangidwa mkaka: tchizi cha curd, mkaka wopindika,
• chimanga ndi mkate wa mpunga, baguette, zopangira, zopopera, ufa wa tirigu, lasagna, donuts, zopaka, ma croutons, masikono, bagel,
• zakumwa: mowa, soda, mapuloteni agwedezeka.

Maganizo Oyenera:

• zipatso: chinanazi, persimmon, mango, kiwi, mphesa, nthochi kucha,
• zipatso zouma: mitengo yamtengo wapatali, masiku,
• zipatso: cranberries, lingonberries,
• nyemba
• mbewu: Buckwheat, wofiira ndi mpunga wamtchire, basmati, oats, semolina,
• maswiti: mapulo manyuchi, lactose,
• zopangidwa mkaka: yogati ndi zowonjezera, kirimu wowawasa, tchizi tchizi, feta,
• sushi
• zikondamoyo zosenda, nyemba za ufa wa tirigu wathunthu, buledi wa tirigu wathunthu, buledi wa spaghetti, ravioli, pizza, ufa wa buckwheat,
• zipatso ndi ndiwo zamasamba.

Malangizo

Kuphatikiza pa kuti kudya kwa glycemic kumapangitsa kuti anthu achepetse thupi nthawi zonse amatanthauza matebulo, kupenyerera kwake kumatanthauzanso malamulo angapo. Amakulolani kuti muwonjezere kuchita bwino ndikupirira zovuta zonse.Ngati mukufuna kukwaniritsa zotsatira zabwino popanda kuvulaza thanzi - mverani malangizo a akatswiri.

1. Yesani kuchipatala ndipo mulandire chilolezo chodwala.
2. Zopatsa mphamvu za tsiku ndi tsiku za kuchepa thupi kwa amuna siziyenera kupitirira 1,500 kcal (othamanga amaloledwa 1,800), kwa akazi - 1,200.
3. Maziko a menyu azikhala zogulitsa ndi GI ochepera 35. Amayenera kudyedwa tsiku lililonse. Kamodzi patsiku, chakudya chokhala ndi GI cha 40 mpaka 55 chimaphatikizidwa. Zina zonse ndizoletsedwa.
4. Mwa mafuta, konderani mafuta a maolivi, koma osathira chilichonse. Mapuloteni ndi mafuta ochepa (amapanga tandem yabwino kwambiri yokhala ndi chakudya).
5. Nthawi: osachepera sabata komanso osapitilira miyezi itatu.
6. Voliyumu ya tsiku lililonse yamadzi akumwa: 2 malita.
7. Zochita zamasewera ndizofunikira.
8. Chakudya chamadzulo kuposa maola 4 asanagone.
9. Zakudya Zokhathamira: Idyani nthawi 5-6 patsiku.
10. Ngati thanzi lanu likuipiraipira, muyenera kusiya zakudya ndikuyang'ana thanzi lanu.

Pali zakudya zosiyanasiyana zomwe zimadalira zakudya zamatumbo zomwe zimapangidwira.

Njira 1. Montignac

Zakudya zodziwika bwino kwambiri pazakudya zonse za glycemic. Yopangidwa ndi katswiri wazakudya zaku France Michel Montignac. Pogwiritsa ntchito magawo 2:

1. Kuchepetsa thupi mwachindunji, komwe kumatenga miyezi itatu (kutaya makilogalamu 5) ndi zina zambiri (kutaya zoposa 5 kg).
2. Kuphatikiza pazotsatira zomwe mungakhale.

Zimakhazikitsidwa ndi mfundo ya zakudya zopatukana: masana, chakudya chimagawidwa m'mapuloteni-lipid (zinthu za GI siziyenera kupitirira 35) ndi protein-carbohydrate (GI = 40 mpaka 50). Amapereka zakudya zitatu patsiku.

Njira 2. Masewera

Pali chakudya chamasewera cha abambo potengera index ya glycemic. Njira yoyamba ndi ya iwo omwe amagwira ntchito yomanga minofu. Amaperekedwa mkati mwa mwezi umodzi kuti akwaniritse 80 pamapuloteni ndi malonda omwe ali ndi GI.

Njira yachiwiri ndi ya iwo omwe akufuna kuti achepetse thupi ndi "kuyanika". Azisankha zakudya zonse ndi GI yoposa 60 kuchokera pachakudya kwa mwezi umodzi.

Njira 3. Zakudya zomanga thupi

Zimakhazikitsidwa ndikugwiritsa ntchito chakudya chabwino chokha, i.e. zakudya zokhala ndi GI yotsika. Mitundu ina yazakudya izi imakupatsani mwayi kuti mudye chakudya chomwe chimakhala ndi index ya glycemic (ndiye kuti kuchepa kwa thupi kumachepetsa komanso kupitilira mpaka miyezi 1-2), ndipo ena, omangika kwambiri, amaletsa iwo (kutalika kwawo sikupitirira masabata 3-4).

Njira 4 South South

Yopangidwa ndi asayansi aku England: cardiologist A. Agatston ndi katswiri wazakudya M. Almon. Amawathandizira zochizira matenda amtima, koma munthawi yomweyo zidapangitsa kuti munthu azingowonda. Kutengera mfundo ziwiri izi:

1. Zakudya zomanga thupi zabwino (otsika GI) vs chakudya chambiri (mkulu GI).
2. Mafuta abwino vs mafuta oyipa.

Zachidziwikire, zokonda zimaperekedwa kwa zabwino (zothandiza) zamankhwala ndi mafuta. Kuphatikiza apo, chakudyacho chinali chopambana kwambiri kuposa china chilichonse mwa abambo, chifukwa chololeza mowa pang'ono.

Njira 5. Mkate

Zakudya izi zitha kumatchedwa glycemic, chifukwa zimachokera ku mtundu wina wamagulu azakudya kuti adzipatule kukhala zabwino ndi zoyipa, koma tanthauzo la izi silisintha. Kuwerengera GI ya malonda aliwonse, tidatenga glucose wangwiro, yemwe mndandanda wawo = 100, kwa gawo loyambirira .. Ofufuzawo ena adatenga njira yosiyana ndikutenga mikate yoyera ngati zonena.

Njira 6. Pang'onopang'ono Carb (chakudya pang'onopang'ono)

Wolemba Timothy Ferris, wolemba waku America ndikuwonetsa kuti akhale ndi moyo wathanzi. Amalimbikitsa kudya zakudya zochepa zama GI momwe angathere ndikusiya iwo omwe GI idutsa. Zowona, amachepetsa mndandanda woyamba kwambiri. Mfundo zoyambira:

• "Ayi" - chakudya champhamvu, mowa ndi zipatso.
• "Inde" - kusiyanitsa zakudya komanso kulekerera tsiku la chinyengo (limatchedwa tsiku limodzi pa sabata, pomwe mungathe kudya chilichonse komanso kuchuluka kulikonse).

Njira imeneyi imatsutsidwa kawirikawiri komanso koyenera.

Izi ndi zonse zomwe mungachite pakudya kwa glycemic. M'makhalidwe ake akale, sizitanthauza kuti kukana mowa, zipatso, komanso kutsatira mfundo za zakudya zopatsa thanzi.Chilichonse ndichopepuka apa: tidayang'ana patebulopo ndi GI ndikuwona mzere wazinthu zomwe zidagwiritsidwa ntchito koma zotsalira.

Zosintha zachitsanzo

Kuti muwonetsetse kuti zakudya za glycemic zitha kusungidwa, ingoyang'anani mndandanda wazitsanzo za sabata, zomwe zingatengedwe ngati maziko kuti mupange zakudya zanu. Ndizosiyanasiyana, zothandiza komanso zokhutiritsa.

Zindikirani pazosankha zochepera:

• kadzutsa - 200 g
• nkhomaliro - 1 zipatso,
• nkhomaliro - 350 g
• tiyi wamadzulo - 150 g
• chakudya chamadzulo - 200 g.

Panthawi yopuma, mumatha kumwa zakumwa zamalamulo.

Tsopano mukudziwa chomwe chakudya cha glycemic mumalingaliro ake akale ndi, komanso kusiyanasiyana kwake. Zomwe mungasankhe zili ndi inu. Koma mulimonsemo, musaiwale kuti kuchepa thupi kumatha kupezedwa mokwanira: ndikamamwa ma calorie, ayenera kuwonongedwa.

Glycemic index kuwonda: tanthauzo lazakudya, zokhudza ine ndi maphikidwe athanzi

Zakudya za glycemic index, mndandanda womwe tikambirane lero, amagwiritsidwa ntchito kuwongolera kuchuluka kwa shuga m'magazi.

Zimatanthawuza kuletsa kwakukulu kugwiritsa ntchito zakudya, zomwe zili ndi mitengo yayitali kwambiri.

Mndandanda wamndandanda wotsika wa glycemic wamlungu ndi umodzi wophweka kwambiri komanso wofunikira kwambiri. Ndi ichi, mutha kunena kuti kunenepa kwambiri. Kuti tichite izi, ndikokwanira kungoyambitsa zoletsa zina mu zakudya zanu zokhudzana ndi zakudya zomwe zili ndi GI yayikulu.

Chinsinsi cha chakudya chotere ndi motere: ndikofunikira kusintha mafuta osavuta ndi ovuta, chifukwa omwe kale amatenga msanga ndikusintha kukhala mafuta osungira. Kuphatikiza apo, monga chotulukapo, pali kuwonjezeka kwa ndende yamagazi. Zotsatira zake, dontho mu mulingo wake limadziwika pang'ono, zomwe zimatsogolera pakudya yosalamulirika.

Koma za ma carbohydrate ovuta, mfundo za ntchito yawo ndizosiyana pang'ono: zimatengeka pang'onopang'ono, zimakhutitsa thupi kwa nthawi yayitali ndipo sizipangitsa kusinthasintha kwa shuga.

Ndi chifukwa cha izi kuti chitsanzo ichi cha zakudya zidapangidwa kwa anthu omwe ali ndi vuto la endocrine.

Chifukwa chake, maphikidwe a mbale omwe amakhala ndi index yotsika ya glycemic komanso otsika kalori amatchuka kwambiri pakati pa odwala matenda ashuga komanso omwe akufuna kuchepetsa thupi.

Chofunika chakudya

Pulofesa David Jenkins adaphunzira kwa nthawi yayitali momwe zakudya zopatsa mphamvu zamakompyuta zimakhudza thupi la odwala matenda ashuga.

Monga momwe zidakhalira, osati lokoma zokha, komanso zakudya zomwe zimakhala ndi wowuma (mpunga woyera, pasitala, bun, mbatata) zimakulitsa kuchuluka kwa shuga m'magazi.

Pambuyo pake, adawonetsa zofunikira za glycemic indices zamagulu osiyanasiyana a zakudya, zomwe zidapangitsa kufufuza kwatsopano. Monga mukudziwa, glycemic index (mtengo wa GI) imawonetsa kuchuluka kwa kunyamula kwa michere kumachitika, komanso momwe kuchuluka kwa shuga kumasinthidwira mukamwa kapena chinthu china.

Kwambiri kusinthidwa kwa chakudya kukhala glucose kumachitika, kwambiri GI yake. Muli chinthuchi, ndi wofanana ndi 100. Ndiwambiri kwambiri mu ufa (pafupifupi 70), wowuma komanso zakudya zotsekemera.

Koma zotsika kwambiri za zipatso zina ndi masamba osakhala otsekemera.

ads-mob-1ads-pc-1Ngati GI ndi 70, ndiye kuti kuchuluka kwa glucose komanso mahomoni a kapamba (insulin) amapezeka m'magazi a munthu.

Cholinga chachikulu cha izi ndi izi: Amatha kumutumiza kuti akachite masewera olimbitsa thupi (ngati wodwalayo akuchita masewera olimbitsa thupi ndipo akufunika mafuta) kapena asinthe kukhala mafuta (ngati wodwalayo amagwira ntchito muofesiyo ndipo amakhala moyo wongokhala).

Zotsatira zachiwiri sizikhala ndi nthawi zosangalatsa. Choyamba, munthu amayamba kulemera msanga, kenako kutopa kumadziwika, ndipo, chifukwa chake, amakwiya, chifukwa pang'ono ndi pang'ono thupi limasiya "kuzindikira" glucose komanso "kumvera" insulin.

Pambuyo pake, wodwalayo amakumana ndi mawonekedwe a matenda amtima komanso zovuta zina za matenda ashuga. Chifukwa chake, kuchuluka kwambiri kwa pancreatic hormone ndi glucose m'magazi kumayamba kuvulaza ziwalo zonse zamkati.

Ngati timalankhula za chinthu chotere monga zakudya ndi index ya glycemic, mndandanda wamlungu umapangidwa pogwiritsa ntchito gome la zinthu za GI.

Maphikidwe oyenera a mbale okhala ndi index yotsika ya glycemic pakuchepetsa thupi pamenyu amathandizira kuchotsa mapaundi owonjezera, kupewa komanso kuchiritsa matenda ashuga.

Monga mukudziwa, mphamvu yofunikira imafalikira mofulumira kudzera m'thupi chifukwa cha chakudya chomwe chili ndi GI yayikulu. Chifukwa cha CHIKWANGWANI, kunyamula zinthu zomwe zimakhala ndi GI yochepa kapena zero GI kumachitika pang'onopang'ono.

Mukamadya zakudya zomwe zimakhala ndi chiwopsezo chachikulu cha glycemic index, muyenera kudziwa kuti izi zingayambitse kuchepa kwa metabolism, zomwe zingayambitse kuchuluka kwa shuga m'magazi. Nthawi yomweyo, munthu amakhala ndi vuto la njala komanso amakhala wokhumudwa. Thupi limayamba kudziunjikira mafuta, omwe amawaika pakhungu, potero limapanga malo ovuta.

shuga mu seramu yamagazi nthawi zonse imakhala yokwera ndendende kwa okonda maswiti, omwe nthawi zonse amaika zikuni zingapo za tiyi woyengeka mu tiyi, amadya pafupipafupi ndi zipatso. Pankhaniyi, kuchuluka kwa insulini kumakhala kotsika kwambiri, ndipo vuto la metabolic limawonedwa pambuyo pake.

Zomwe Zimakhudza GI

Pofuna kuwunika mokwanira kuchuluka kwa glycemic index ya chinthu, zinthu zingapo ziyenera kukumbukiridwa, chifukwa mtundu wa shuga (wosavuta kapena wovuta), kapangidwe kazinthu zamafuta, zomwe zili mu fiber pazakudya zimakhudza kuthamanga kwa chimbudzi cha chakudya ndipo, molondola, kuchuluka kwa shuga m'magazi, lipids, mapuloteni, komanso digiri, kutentha, mtundu ndi nthawi ya chithandizo cha kutentha.ads-mob-1

Otsatirawa ndi mndandanda wa mfundo zomwe zimakhudza gawo lalikulu la GI pazinthu zina:

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1. mtundu wa zopangira, zofunikira kubzala kapena kupanga, komanso masamba ndi zipatso, gawo lokula. Mwachitsanzo, mpunga woyera wozungulira uli ndi GI yayitali kwambiri - 71. Koma ikhoza kuthandizidwa ndi mtundu wina wofunika wotchedwa basmati wokhala ndi chisonyezo cha 55. Mlingo wokhwima, makamaka zipatso ndi zipatso, ndizofunikira kwambiri: chifukwa chake, GI ya nthochi zakupsa ndiyokwera kwambiri kuposa chosapsa. ,
2. mafuta ophatikiza. Amasokoneza madzi kutuluka m'mimba, potero amawonjezera nthawi yomwe agaya. Ma fries achi France opangidwa kuchokera ku zinthu zachisanu zouma ali ndi GI yotsika kuposa mbale yofananira yopangidwa kuchokera ku zipatso zatsopano,
3. mapuloteni. Chakudya chokhutitsidwa ndi izi chimakhudza kwambiri chinsinsi cha mahomoni m'mimba. Izi zimathandiza kutsitsa glycemia,
4. chakudya. Mashuga osavuta amatha kuwonjezera magazi. GI woyenga ndi pafupifupi 70,
5. digiri ya pokonza. Pogaya, kufinya msuzi, komanso mpheto zina kumatha kuwononga granules wowuma. Izi ndizomwe zimathandizira kuti zakudya zigayike mwachangu. Zotsatira zake, chakudya cha GI chimakulirakulira. Chitsanzo cha chakudya chomwe chimadutsa pamakina ovuta kukonza ndi mkate woyera. Mmenemo, wowuma amakhala ngati "wopukutidwa" kwathunthu, kotero pafupifupi zonse zimayimbidwa. Koma zophatikiza zamagalimoto zochokera ku pasitala yophika bwino zimakhala ndi mawonekedwe owonda kwambiri omwe amathandiza kuchepetsa enzymatic hydrolysis ya wowuma, yomwe, motero, sikupakidwa chimbudzi mosavuta. Ngakhale kusintha mawonekedwe amtunduwu kumakhudza GI. Mbatata yophika ndikuwadyedwa m'magawo kumakhala ndi mndandanda wotsika kuposa mbatata zosenda. Apulosi yonse ndiyabwino kwambiri kuposa msuzi wochokera pamenepo,
6. kutentha. Kutentha, nthawi ya kukonza, ndi zinthu zina zili ndi kuthekera kosintha GI yoyambayo. Monga mukudziwa, mpunga woyera wophika wophika kukhala phala lophika umalandira 90 m'malo molozera 70. Mukamaphika, kutentha ndi kutentha kumayambitsa kutuphuka ndi kusintha kwake kukhala mawonekedwe onyansa, omwe amawola mosavuta mothandizidwa ndi michere yam'mimba yama enzymes ndipo imakonzedwa nthawi yomweyo.
7. kupezeka kwa fiber. Zotsatira za mlozo womwe umafunsidwa zimadalira mitundu yake: ulusi wosungunuka umachulukitsa mamasukidwe a chakudya chopukusidwa, chomwe chimachepetsa mayendedwe ake motsatira kugaya chakudya ndipo chimalepheretsa mphamvu ya michere ya m'mimba. Chifukwa chake, kutengeka komwekonso kumatenga nthawi yayitali. Popeza mankhwalawa ali ndi GI yotsika, shuga wamagazi sawuka msanga.

Mfundo zoyambirira za zakudya

Mlozera wa glycemic ndi chisonyezo chomwe chimayeza momwe thupi la munthu limagwirira ntchito ndikuwonetsa kusintha kwa kuchuluka kwa shuga m'magazi.

Zina mwazinthu zilizonse zomwe zili muzakudyazo zili ndi GI yakeyake, kuyambira 0 mpaka 100 (100 ndizomwe zikuwonetsa mphamvu ya shuga weniweni). Zakudya zomanga thupi zomwe zimakhala ndi ma GI apamwamba kwambiri.

Chakudya cha Hypoglycemic chimakhala kukana mafuta "othamanga" ndikuwachotsa m'malo pang'onopang'ono. Kuchuluka kwa mapuloteni muzakudya sikucheperako, chifukwa GI ya protein protein ndi 0.

Zina mwazinthu zofunika kwambiri:

• Zakudya zomwe zimakhala ndi glycemic index pansipa 70 zimapezeka mu chakudya.
• Zakudya ziyenera kukhala pafupipafupi, m'magawo ang'onoang'ono (kwakukulu - 5-6 zakudya patsiku).
• Zopatsa mphamvu za kalori sizingathe kulamulidwa, koma malinga ndi kuchuluka kwake, chakudya chamadzulo chimayenera kukhala chosavuta kawiri ngati chakudya cham'mawa.
• Mgonero umalimbikitsidwa kwa maola awiri asanagone.
• Onetsetsani kuti mumamwa madzi osachepera malita awiri patsiku.
• Njira yophikira ndi kuwira, kudyetsa, kuphika. Simungachite bwino.

Kutalika

Chakudya cha GI sichangu chothamanga kwambiri potengera kuthamanga kwa zotsatira zakuchepa. Pafupifupi, nthawi yake imakhala milungu itatu. Amakhulupirira kuti m'masiku 21 okha ndikotheka kupanga chizolowezi chatsopano, ndipo machitidwe odya nawonso ndi osiyana.

Kutalika kokwanira kwa kunenepa kwambiri ndi mndandanda wa glycemic ndi masabata 6 (masabata awiri gawo lirilonse la chakudya). Kuchepetsa thupi kwa masiku 7 aliwonse ndi makilogalamu 1-2.

M'masabata awiri oyamba, zizindikirozi zimatha kukula mpaka 2-3 kg kwa nthawi kuyambira Lolemba mpaka Lamlungu.

Kodi ndi chiyani chomwe sichingadye?

Zakudya za index za glycemic zimaphatikizapo kudya zakudya zamagulu ochepa komanso apakati pa GI komanso kukana kapena kuletsa kwambiri zakudya zomwe zili ndi zinthu zambiri. Chakudyachi chimalimbikitsidwanso kwa odwala matenda a shuga. Tebulo likuwonetsa zomwe index ya glycemic imayikira izi kapena zakudya zina, zomwe zimalimbikitsidwa kudya, komanso mtundu wanji wa zakudya zomwe ndizosatheka.