Mtengo wazakudya ndi glycemic index ya ufa ndi zopangidwa ndi ufa

Mndandanda wamtundu wa glycemic ndi chisonyezo chomwe sichodziwika pakadali pano osati pakati pa odwala matenda ashuga (monga momwe akuwonera mphamvu ya ma carbohydrate pamisempha ya shuga), komanso pakati pa othamanga. Kutsika GI, kumachepetsa shuga kulowa m'magazi, kumachepetsa msingo wake m'magazi. Muyenera kuganizira chizindikiro ichi kulikonse, muzakudya chilichonse kapena chakumwa chilichonse chomwe mumamwa. Mndandanda wamtundu wa glycemic wa ufa ndi ufa wopezeka patebulo umakuthandizani kudziwa zomwe zingagulitsidwe, ndipo ndi uti amene ndi bwino kusiya.

Mutha kutsitsa tebulo kuti nthawi zonse iberekere ndipo muyerekeze ngati mtundu wina wa GI ndi wabwino kwa inu, apa.

Mndandanda wazakudya zopatsa thanzi ndi mndandanda wa glycemic wa ufa ndi zopangidwa pa 100 g.

Mukamasankha malonda, yang'anirani kukonzekera kwawo, kusakonza pang'ono, kutsitsa index ya glycemic. Musaiwale za phindu lazakudya zopatsa thanzi, chifukwa zama calorie ndizomwe zimayimira.

Kupera ndi chiyani?

Mafuta omwe amapezeka kuchokera kubiri imodzi imodzi, koma mosiyanasiyana pokonzekera, amasiyanasiyana pakupera:

• Kupera kwabwino - chinthu choterocho ndi zotsatira za kuyeretsa tirigu kuchokera ku chipolopolo, chinangwa ndi masamba a aleurone. Ndiwosungika chifukwa cha kuchuluka kwa chakudya chamagulu.
• Kukukuta kwapakatikati - mtundu uwu wa ufa umakhala ndi michere kuchokera ku chipolopolo cha njere. Kugwiritsa ntchito ndizochepa.
• Kukukuta kopola (ufa wonse wa tirigu) - wofanana ndi tirigu wosweka. Chogulitsachi chili ndi zonse zomwe zimapangidwira. Ndizoyenera kwambiri komanso zopindulitsa kuti mugwiritse ntchito mu shuga komanso zakudya zabwino.

Pafupifupi ufa wake:

• wowuma (kuyambira 50 mpaka 90% kutengera mitundu)
• Mapuloteni (kuyambira 14 mpaka 45%) - pazoyimira tirigu ndizochepa, mu soya - kwambiri,
• lipids - mpaka 4%,
• CHIKWANGWANI - chakudya
• Mavitamini a B-angapo
• retinol
• tocopherol
• michere
• mchere.

Ufa wa tirigu

Mitundu ingapo imapangidwa ndi tirigu. Kalasi yapamwamba imadziwika ndi zoperewera zazing'ono, kukula kwake tinthu ting'onoting'ono komanso kusapezeka kwa zipolopolo za tirigu. Chochita choterocho chimakhala ndi zopatsa mphamvu zambiri zama calorie (334 kcal) komanso chofunikira kwambiri cha glycemic index (85). Zizindikirozi zimakhala ufa wa tirigu woyamba monga zakudya zomwe kuletsa kwake kuli gawo lofunikira pakudya kwa odwala matenda ashuga.

Zizindikiro za mitundu yotsalayo:

• Woyamba - tinthu tating'onoting'ono ndikokulirapo, zopangidwa ndi calorie - 329 kcal, GI 85.
• Chachiwiri - kukula kwa zofunikira zili pamtunda mpaka 0,2 mm, zopatsa mphamvu - 324 kcal.
• Krupchatka - tinthu tating'onoting'ono mpaka 0,5 mm, wotsukidwa kuchokera ku chipolopolo, tili ndi CHIKWANGWANI pang'ono.
• Ufa wa Wallpaper - mpaka 0,6 mm, tirigu wosagwiritsidwa ntchito amagwiritsidwa ntchito, chifukwa chake kuchuluka kwa mavitamini, ma microelements ndi fiber ndizokwera kwambiri kuposa omwe adayimira kale.
• Ufa wonse wa tirigu - umakola mbewu zosaphika, zofunika kwambiri kwa onse athanzi komanso odwala.

Oat ufa

Pakati pazinthu zonse zomwe zimagwiritsidwa ntchito popanga oatmeal, oats ali ndi mafuta otsika kwambiri (58%). Kuphatikiza apo, mapangidwe a mbewuwa amaphatikiza ma beta-glucans, omwe amachepetsa shuga m'magazi ndipo amathandizira kuti mafuta azichotsa cholesterol, komanso mavitamini a B komanso kufufuza zinthu (zinc, iron, selenium, magnesium).

Powonjezera zakudya zokhala ndi oat muzakudya kumatha kuchepetsa kufunika kwa insulin, ndipo kuchuluka kokwanira kwa fiber kumathandizira kugaya chakudya pamimba. Mndandanda wa glycemic uli pakatikati - mayunitsi 45.

Zakudya zotheka kuchokera ku oatmeal a odwala matenda ashuga:

• makeke amphaka
• zikondamoyo ndi mapulo manyuchi ndi mtedza
• ma pie okhala ndi maapulo okoma ndi wowawasa, malalanje.

Buckwheat

Buckwheat ufa (glycemic index ndi 50, zopatsa mphamvu - 353 kcal) - mankhwala omwe amakupatsani mwayi woyeretsa thupi la poizoni ndi poizoni. Zothandiza pazinthu zothandizira:

• Mavitamini a B amateteza khungu kukhala pakati komanso mkati mwa mantha.
• nicotinic acid imachotsa cholesterol yambiri, imasintha magazi,
• mkuwa umathandizira pakukula ndi kusiyana kwa maselo, kumalimbitsa chitetezo chamthupi,
• manganese amathandiza chithokomiro, amatulutsa matenda a glycemia, amalola kuti mavitamini angapo amwe,
• zinc imabwezeretsa khungu, tsitsi, misomali,
• ma acids ofunika amapereka njira zamagetsi zamagetsi,
• folic acid (makamaka panthawi ya bere) imathandizira kuti mwana akhale wakhanda ndipo imalepheretsa mawonekedwe osagwirizana ndi neural chubu,
• chitsulo chimathandizira kuwonjezera hemoglobin.

Ufa wa chimanga

Mankhwalawa ali ndi mzere wama glycemic index wa 70, koma chifukwa cha kapangidwe kake komanso zinthu zambiri zofunikira, ziyenera kukhala gawo lazakudya za anthu athanzi komanso odwala. Imakhala ndi mitundu yambiri yamafuta, yomwe imakhala ndi phindu pa chimbudzi ndi chimbudzi.

Ziwerengero zofunikira za thiamine zimathandizira pakuyenda bwino kwamanjenje, kukonza magazi kupita ku ubongo. Chomwe chimapangidwa ndi chimanga chimachotsa cholesterol yowonjezereka, imathandizira kusinthika kwa maselo ndi minyewa, zimathandizira kukula kwa zida zama minofu (motsutsana ndi maziko a zochitika zazikulu zolimbitsa thupi).

Rye product

Mafuta a rye (index ya glycemic - 40, zopatsa mphamvu - 298 kcal) ndiwo mitundu yosiririka kwambiri yopanga mitundu yosiyanasiyana yazinthu zamafuta. Choyamba, izi zimagwira ntchito kwa anthu omwe amakonda hyperglycemia. Kuchuluka kwa michere kumakhala ndi mitundu yosiyanasiyana ya zipatso, yomwe imachokera ku mbewu za rye zosakonzedwa.

Rye ufa umagwiritsidwa ntchito kuphika buledi, koma zomwe zimakhala ndi mchere ndi mavitamini ndizokwera katatu kuposa tirigu, komanso kuchuluka kwa fiber - barele ndi buckwheat. Kuphatikizikako kumaphatikizapo zinthu zofunika:

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.

Glycemic index ndi chizindikiro chofunikira cha chitetezo kwa odwala matenda ashuga

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.

Zofunika! Madzi pa nthawi yophika amachepetsa GI ya phala lililonse. Izi zimangothandiza ngati zina zowonjezera, ngakhale mafuta, sizikupezeka.

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 - phala lotchuka kwambiri padziko lonse lapansi lomwe limakupatsani mwayi wokhutitsa thupi ndi zinthu zofunika

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.

Zofunika! Mkaka umachepetsa mpunga GI poyerekeza ndi madzi (70 ndi 80, motsatana).

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.

Filakisi wosalala

Mndandanda wamtundu wa glycemic wa flaxseed uli ndi magawo 35, omwe amalumikizana ndi zinthu zovomerezeka. Zinthu zama calorie ndizotsikanso - 270 kcal, zomwe ndizofunikira kugwiritsa ntchito ufa wamtunduwu kunenepa kwambiri.

Flueseed ufa amapangidwa kuchokera ku flaxseed atachotsedwamo ndi kuzizira. Malondawa ali ndi zinthu zabwino zotsatirazi:

• Matenda a metabolic
• imawonjezera magwiridwe antchito am'mimba,
• imalepheretsa matenda a mtima ndi mitsempha yamagazi,
• Matenda a glycemia ndi mafuta m'thupi,
• Amamanga zinthu zapoizoni ndikuchotsa m'thupi,
• ali ndi anti-cancer.

Pea ufa

GI yazogulitsa ndizochepa - 35, zopatsa mphamvu - 298 kcal. Pea ufa umatha kuchepetsa ma glycemic zizindikiro za zinthu zina mukamadya. Naturalized kagayidwe kachakudya njira, linalake ndipo tikulephera kukula ndi kufalikira kwa zotupa maselo.

Mankhwala amachepetsa kuchuluka kwa mafuta a cholesterol m'magazi, amagwiritsidwa ntchito matenda a endocrine zida, amateteza pakukhazikika kwa vitamini.

Amaranth ufa

Amaranth amatchedwa chomera cha herbaceous chomwe chimakhala ndi maluwa ang'onoang'ono, ochokera ku Mexico. Mbewu za mbewu izi zimatha kudya ndipo zimagwiritsidwa ntchito pakuphika. Amaranth ufa ndi malo abwino kwa mbewu zophwanyika zomwe zimakhala ndi GI yapamwamba. Mlozera wake ndi magawo 25 okha, zopatsa mphamvu - 357 kcal.

Zofunikira za ufa wa amaranth:

• ali ndi calcium yambiri,
• palibe mafuta,
• muli ndi antitumor othandizira
• Kugwiritsa ntchito mankhwala nthawi zonse kumakupatsani mwayi wowonjezera cholesterol ndikubwezeretsa kuthamanga kwa magazi kukhala kwazonse,
• kumalimbitsa chitetezo chathupi
• Chovomerezeka kwa iwo omwe sangathe kulekerera gluten (osaphatikizidwa)
• Amati antioxidant wamphamvu,
• Zimathandizira kukhalabe ndi mahomoni olimbitsa.

Mpunga

Mpunga uli ndi chimodzi mwazisonyezo zapamwamba kwambiri za GI za 95. Izi zimapangitsa kukhala kosaloledwa kwa odwala matenda ashuga komanso onenepa kwambiri. Zopatsa mphamvu zama calorie ndi 366 kcal.

Chochita chokhazikitsidwa ndi zida za mpunga chimatha kugwiritsidwa ntchito popanga zikondamoyo, makeke, maswiti osiyanasiyana. Mkate woterowo suyenera kuphika mkate chifukwa, ichi, chophatikiza ndi tirigu chimagwiritsidwa ntchito.

Soya ufa

Kuti mupeze chinthu choterocho, gwiritsani ntchito pogaya nyemba zokazinga. Soy amadziwika kuti ndi nyumba yosungiramo mapuloteni azomera, chitsulo, mavitamini a B, calcium. Pa mashelufu ogulitsa mutha kupeza mitundu yonse yomwe yasunga zofunikira zonse, komanso mafuta ochepa (GI ndi 15). Mu mawonekedwe achiwiri, ufa umakhala ndi zofunikira za calcium ndi protein yambiri.

• cholesterol yotsika
• kulimbana ndi kunenepa kwambiri
• kupewa mtima ndi mtima matenda,
• odana ndi khansa
• kulimbana ndi zizindikiro za kusamba ndi kusamba,
• antioxidant.

Chochita chokhazikitsidwa ndi soya chimagwiritsidwa ntchito popanga buns, makeke, ma pie, muffins, zikondamoyo ndi pasitala. Ndibwino kuti mukuwerenga mazira a nkhuku ndi zisa, imalowetsa mazira a nkhuku molingana ndi kapangidwe kake (1 supuni = 1 dzira).

Chidziwitso cha zopatsa mphamvu za caloric, GI ndi zida za ufa zochokera pazinthu zosiyanasiyana zopangira zingakuthandizeni kusankha zinthu zomwe mwaloledwa, kusiyanitsa zakudya, kuzibwezeretsanso ndi michere yofunika.

Phala la tirigu

Mafuta a tirigu ali ndi zisonyezo zochokera pa 40 mpaka 65 mfundo. Pali mitundu ingapo ya tirigu wamafuta omwe amatchuka ndi odwala omwe ali ndi matenda ashuga komanso otchuka ndi mankhwala awo othandizira:

Phula la tirigu limawonedwa ngati mankhwala opatsa mphamvu kwambiri, komabe, lili ndi zinthu zomwe zimathandizira kutsitsa shuga, zimalimbikitsa m'mimba, komanso zimayambitsa masinthidwe obwezeretsanso zimimba.

Ichi ndi phala kuchokera pakupera tirigu wamasika. Kapangidwe kake kumakhala ndi mavitamini, ma amino acid, ma microelements omwe amathandizira kulimbitsa chitetezo cha mthupi, kubwezeretsa thanzi la mtima ndi mitsempha yamagazi, kukonza ntchito yamkati wamanjenje. Kuphatikiza apo, croup imatha kupititsa patsogolo kukonzanso khungu ndi zomwe zimachokera, zomwe ndizofunikira pakubwera kwa matenda ashuga.

Mtundu wa phala lomwe limapezeka ndi mbewu zosakola za tirigu. Kenako zimawuma padzuwa, kusenda ndi kuphwanyidwa.Mankhwalawa amapatsa chakudya chamtsogolo mtsogolo. Ndondomeko yake ndi 45.

Bulgur ikhoza kugwiritsidwa ntchito yonse. Izi ndi zofiirira zokhala ndi chipolopolo chapamwamba. Ndiye phala iyi yomwe ili ndi michere yambiri komanso michere yambiri. Bulgur yadzala:

• malikondaku,
• Mavitamini B,
• Vitamini K
• kufufuza zinthu
• carotene
• mafuta acid osakwaniritsidwa
• phulusa
• CHIKWANGWANI

Zakudya zochokera ku Bulgur - zokongoletsera za tebulo

Kugwiritsa ntchito njere pafupipafupi kumabwezeretsa vuto lamanjenje, kumayendetsa kagayidwe kachakudya, komanso kumakhudza kugwira ntchito kwamatumbo.

Ndi mtundu wapadera wa tirigu wokhala ndi GI 40, yemwe amasiyana mawonekedwe ndi kukula kwake kuchokera kuzinthu zonse zodziwika. Mbewu yotsekera ndi yayikulu kwambiri, yotetezedwa kuchokera kunja ndi filimu yolimba yomwe siyidyedwe. Chifukwa cha izi, phala limatetezedwa ku zinthu zoipa zilizonse, kuphatikizapo ma radiation.

Mbewu zopopera zimaposa tirigu popanga mankhwala. Amathandizira kulimbitsa thupi, kusintha magawo a shuga m'magazi, kusintha magwiridwe a zida za endocrine, mtima, mitsempha yamagazi, ndi dongosolo lamanjenje lamkati.

Imodzi mwa mitundu ya tirigu wonenepa ndi GI 65. Kapangidwe kake ndi kofunika kwa kuchuluka kwa mkuwa wofunikira pakugwira bwino ntchito kwa minofu ndi mafupa, kupewa mafupa, komanso kuchuluka kwa vitamini B5, komwe kumathandizira kuti masanjidwe amanjenje azikhala.

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.

Zofunika! Ma korona a chimanga azigwiritsidwa ntchito mwamafuta owiritsa okha. Zithunzi, ma popcorn kapena timitengo timakhala ndi GI yomwe ndi yokwera kwambiri.

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.

Perlovka - "mfumukazi" ya chimanga

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.

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
• mafuta acid osakwaniritsidwa
• tocopherol
• beta carotene
• Mavitamini B.

Chifukwa cha kupezeka kwake, phala imathandiza kuthetsa cholesterol yambiri, imachepetsa shuga m'magazi, imalimbitsa chitetezo cha mthupi, komanso imapangitsa matenda a mantha kukhala apakati. Croup imakhala ndi kuchuluka kwa CHIKWANGWANI, chomwe chimatsimikizira kuchuluka kwa thupi kwa nthawi yayitali.

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.

Oatmeal - mbale yololedwa ya zakudya za tsiku ndi tsiku za anthu odwala komanso athanzi

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.

• 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.

Anthu ambiri amakhala ndi zakudya zam'mawa monga pilaf - chakudya chomwe amakonda kwambiri chomwe amakonda kudya. Koma ndi anthu ochepa omwe amadziwa kuti index ya glycemic ya mpunga, yomwe imagwiritsidwa ntchito kuphika mbale iyi, ndi magawo 70. Chidacho sichikulimbikitsidwa kwa anthu omwe ali ndi matenda ashuga chifukwa cha GI yayikulu. Kukula kwa phala ili kumasiyana kutengera mtundu wa phala. Pokonzekera mbale yofanana ndi ya mpunga, ngakhale anthu odwala matenda ashuga sangapindule.

Chofunika ndi chiyani?

Ngakhale GI wapakati komanso wapamwamba, mpunga ndi wabwino kwa thupi, wofooka ndi matenda ashuga. Kuphatikizikako kumaphatikizapo mavitamini ambiri, michere ndi amino acid, CHIKWANGWANI CHAKudya chilipo ndipo gluten kulibe, zomwe zimakwiyitsa thupi. Ilinso ndi mchere wochepa, womwe ndi wofunikira kwa anthu omwe ali ndi vuto losunga madzi mthupi.

• kulimbitsa chitetezo chokwanira
• kutuluka kwa maselo atsopano,
• kupanga mphamvu
• Kuchepetsa thupi
• matenda a kuthamanga kwa magazi ndi matenda amanjenje,
• bwino m'mimba ntchito.

Zosiyanasiyana

Kutengera mtundu wa njere, mpunga umagawidwa m'mizere yayitali, tirigu wapakatikati komanso wozungulira. Malinga ndi njira yowerengera, chimangacho chimasankhidwa kukhala zofiirira (chosasambulika, chofiirira), choyera (chopukutidwa) ndikuwotchi. Nthawi zambiri, mpunga woyera umafunika m'maphikidwe okhala ndi phala la mpunga. Komabe, odwala matenda ashuga ayenera kugwiritsa ntchito bwino mankhwala. Cereal imakhala ndi zovuta zovuta zopatsa mphamvu zomwe zimapatsa kumva kukoma mtima kwa nthawi yayitali, koma index ya glycemic imawonetsa kuwopsa kwake kwa anthu omwe ali ndi shuga wambiri. Kwa odwala oterowo, ndibwino kusinthitsa mbewu zoyera ndi zosakhazikika, popeza zimakhala ndi CHIKWANGWANI, chokhala ndi index ya GI ndipo chili ndi zinthu zina zofunika kuzitsatira.

Steam Long Grain Golide

Mpunga wamtunduwu umatha kudyedwa ndi anthu odwala matenda ashuga, koma ochepa.

Mpunga wopangidwa ndi chipangizo chomwe chimagwiritsidwa ntchito kupangira phala la mpunga. Asanayambe kukukuta, amathandizika chifukwa chokhala ndi mavitamini 80% omwe mavitamini ndi mchere umalowa mu njere. Zotsatira zake ndi phala labwino la mavitamini B, calcium, ndi magnesium. 100 g ya mpunga uli ndi 350 kcal. Kuchepetsa kochepa kwa wowuma komwe kumakhala mu mbewu kumachedwetsa kuchuluka kwa shuga m'magazi, koma mndandanda wamtundu wa glycemic wopezeka uli ndi magawo 60. Chifukwa cha zopindulitsa zake, mpunga umafunika pakudya kwa munthu wodwala matenda ashuga, koma uyenera kudyedwa pang'ono.

Nishiki waku Japan

Nishiki imagwiritsidwa ntchito popanga nigiri, sushi, masikono. Mphesa zake zimakhala ndi wowuma kwambiri ndi ma polysaccharides, chifukwa chomwe zomata zamalonda zimachulukitsa pambuyo poti ziwombe. 100 g ya malonda ili ndi 277 kcal, kuchuluka kwa mavitamini a B komanso kufufuza zinthu. Komabe, odwala matenda ashuga amalangizidwa kuti asamachotsere zakudya za ku Japan muzakudya, chifukwa GI yamtunduwu imakhala ndi mayeso 70.

Yophika pamadzi

Pokonzekera kutentha, phala limatenga chinyezi, chifukwa limakula kukula ndikufewa. Kuthandiza kwa phala lotere ndi 160 kcal pa 100 g, ndipo glycemic index imadalira mtundu wa phala. Chizindikiro cha mpunga wozungulira ndi masentimita makumi asanu ndi awiri, bulauni - 60, Basmati - 58 mayunitsi. Mankhwalawa amakhala ndi mchere wochepa, ndichifukwa chake anthu onenepa kwambiri amaphatikiza muzakudya. Mpunga wophika ndiwothandiza kwa matenda a mtima, mitsempha yamagazi, impso ndi chiwindi.

Brown (bulauni, wosasamba)

Mpunga wamtunduwu umapindula ngakhale ndi matenda ashuga.

Brown - mosachedwa kusenda mpunga wamba. Pambuyo pokonzanso mofatsa, chinangwa ndi ma gags amakhalabe m'goli, kuti phala lisatayike. 100 g ya malonda ili ndi 335 kcal, GI yogulitsa - 50. Mpunga wa brown uli ndi mavitamini ambiri, macronutrients, fiber, zakudya ndi folic acid. Chifukwa cha izi, amachepetsa ndikukhalanso ndi shuga wamagazi. Amachotsanso poizoni, amachepetsa cholesterol, imakhala ndi phindu pamtima ndi pamanjenje.

Ichi ndi chothandiza pa matenda a shuga a 2, chifukwa amathandizira kuti shuga asamaonongeke komanso kupewa mavuto.

Mu shuga mellitus wa mtundu wachiwiri, kudya zakudya zoyenera, kuphatikiza ndimphamvu zolimbitsa thupi ndiye njira yayikulu yothandizira. Mtundu woyamba wa matenda ashuga, ndi gawo limodzi lotha kuwongolera kuchuluka kwa shuga m'magazi a munthu wathanzi.

Zakudya zonse zakudya ziyenera kusankhidwa ndi glycemic index (GI). Ichi ndi chizindikiritso chakuti ma endocrinologists amatsatira pokoka zakudya. Zakudya za tsiku ndi tsiku zimaphatikizapo masamba, zipatso, nyama ndi zakudya monga chimanga. Ndikofunikira kusankha zakudya zokhala ndi mavitamini ambiri ndi mavitamini kuti zitsimikizire momwe magwiridwe antchito amthupi onse amakhalira.

Nthawi zambiri, madokotala amalimbikitsa kuphatikiza zilembedwe za anthu odwala matenda ashuga. Kodi ndichifukwa chiyani chisankhochi? Kuti tiyankhe funsoli, tiona zomwe glycemic index imalembedwa, maubwino ake kwa thupi la munthu, komanso maphikidwe azakudya zingapo amaperekedwa.

Glycemic Index (GI) adalembera

GI - ichi ndi chisonyezo chomwe chikuwonetsa kuwonongedwa kwa chinthu ndikusintha kwake kukhala glucose. Malinga ndi mndandandandawu, sikuti amangodya mankhwala a shuga okha, komanso zakudya zingapo zomwe cholinga chake ndi kuthana ndi kunenepa kwambiri komanso kuchepetsa kunenepa.

GI imatha kuwonjezeka malinga ndi kusasintha kwa malonda ake komanso momwe amathandizira kutentha. Kwenikweni lamuloli limakhudza zipatso ndi ndiwo zamasamba. Mwachitsanzo, kaloti watsopano amakhala ndi chisonyezo cha mayunitsi 35 okha, koma owiritsa 85. Zonsezi zimachitika chifukwa cha kutayika kwa ulusi pa nthawi ya kutentha, komwe kumayambitsa kuchuluka kwa shuga m'magazi.

CHIKWANGWANI chimatayika ngati timadziti tapangidwa kuchokera ku zipatso. GI yawo ili ndi dongosolo la ma PIECES 80 komanso pamwamba, ndipo imatha kudzutsa lakuthwa m'magazi a 3 - 4 mmol / l mphindi 10 zokha mutatha kumwa.

Mu porridge, GI imatha kuwonjezera kuchokera ku kusasunthika, kukulira kwa phala, kukwera kwambiri kwa mndandanda. Mu shuga, zotsatirazi ndizovomerezeka:

Kuti mumvetsetse zomwe zikuonetsa GI kwa anthu omwe ali ndi matenda otsekemera, muyenera kudziwa muyeso wina. GI imagawidwa m'magulu atatu:

1. mpaka 50 PIECES - chizindikiro chotsika, pamaziko a chakudya cha wodwalayo,
2. Magawo 50 - 69 - pafupifupi, chakudya akhoza kumadya kangapo pa sabata,
3. Magawo 70 ndipo pamwambapa - chakudya ndi zakumwa ndi chizindikiritso chotere pansi pa choletsedwa kwambiri chitha kuyambitsa hyperglycemia.

Komanso posankha chakudya, chisamaliro chimayenera kulipidwa pazopatsa mphamvu zawo. Zogulitsa zina zimakhala ndi mayunitsi 0, koma izi sizimawapatsa mwayi wopezeka muzakudya, zolakwika zonse ndizopezeka ndi calorie komanso kupezeka kwa cholesterol yoyipa.

Zakudya zopangidwa ndi phala lopendedwa ziyenera kukhalapo muzakudya za sabata iliyonse kuposa momwe zilili, chifukwa phala ili ndi mafuta ambiri.

GI yolembedwa lofanana ndi PISCES 45, zopatsa mphamvu zama calorie pa magalamu 100 azinthu zikhala 337 kcal.

Zothandiza katundu

Wolembedwa amatengedwa kuti amabweretsa tirigu. Mwambiri, zolembedwa ndi gulu la mitundu ya tirigu. Pakadali pano, mitundu yake yotchuka kwambiri ndi birch. Ngakhale pali mitundu ina: odnozernyanka, tirigu wa Timofeev, olembedwa, etc.

Dvuzernyanka amadziwika kuti ndi othandiza kwambiri, chifukwa cha zomwe zili ndi mavitamini ndi michere michere yomweyi. Mu tirigu wamba, zinthu zonsezi zimakhazikika m'makutu ndi zipolopolo za tirigu, zomwe zimachotsedwa pakukonzekera.

Zopopera sizipezeka kawirikawiri m'mashelefu asitolo. Zonsezi zimachitika chifukwa cha kanema wake wowuma bwino yemwe amaphimba mbewu. Chithandizo chotere sichothandiza kwa alimi. Koma chipolopolo cholimba cha njere chimateteza chimanga ku zoipa za zachilengedwe ndi zinthu zowulutsa.

Mtundu uwu umalembedwa kuposa theka umakhala ndi mapuloteni, omwe ndiofunikira kwa odwala matenda ashuga. Ndi malo osungira mavitamini B6, omwe amalimbana ndi cholesterol yoyipa - vuto lodziwika bwino kwa odwala matenda a shuga.

Komanso m'mipukutuyi muli mavitamini ndi michere:

• Mavitamini B,
• Vitamini E
• Vitamini K
• Vitamini PP
• chitsulo
• magnesium
• zinc
• calcium
• fluorine
• selenium.

Mu mbewu ziwiri zambewu, zomwe zimapezeka m'zakudya ndizambiri nthawi zambiri kuposa mbewu zina za tirigu.

Spelling ndiofunikira kwambiri pakulimbana ndi kunenepa kwambiri komanso kunenepa kwambiri - chimodzi mwazomwe zimayambitsa matenda osokoneza bongo omwe amadalira insulin. Izi zimachitika chifukwa cha GI yake yochepa, ndiye kuti ili ndi ma carbohydrate osweka bwino. Akatswiri azakudya zambiri amaphatikiza phala ili muzakudya zawo.

Zingwe za zoumbirazo ndizopera, zimagwira pamatumbo ngati mtundu wotsuka burashi. Chotsani zotsalira za chakudya chosakonzedwa ndikuchotsa poizoni m'matumbo. Ndipo matumbo a matumbo ake, amayamba kuyamwa michere mokulira.

Whitewash imakhala ndi nicotinic acid, yomwe imapangitsa kuti mahomoni azimayi ogonana azigonana, momwe gren ya grenthoyi ikhudzidwe. Kupanga kokwanira kwa testosterone ndi dihydrotestosterone, mafuta m'thupi amasintha kukhala minofu ya minofu.

Chifukwa chake, mulingo wa shuga m'magazi umagwa, zomwe ndizofunikira kwambiri kwa shuga a mtundu uliwonse.

Maphikidwe Spelling

Zolembedweratu zimatha kuphikidwa monga mbale yakumbuyo kapena kukhala mbale yovuta. Chofufumitsa ichi chimayenda bwino ndi zipatso zouma, masamba, nyama ndi nsomba. Mbewu zouma zophika kwa mphindi 15 mpaka 20, koma mbewu zamphesa zonse zimakhala pafupifupi mphindi 40 mpaka 45. Ziwerengero zamadzi zimatengedwa mmodzi kapena awiri, ndiye kuti, 200 ml ya madzi amafunika pa magalamu 100 a phala.

Chakudya cham'mawa chokonzeka kuti chikonzekeretse njala yanu kwanthawi yayitali chifukwa cha mapuloteni. Ndipo kukhalapo kwa mafuta osweka kwambiri kumapangitsanso ubongo kugwira ntchito. Mutha kungophika phala mpaka kuphika, kusakaniza ndi supuni ya uchi (mgoza, burwheat kapena mthethe) ndikuwonjezera mtedza ndi zipatso zouma kuti mulawe. Ndikofunika kuti azilowerereka kwa mphindi zingapo m'madzi ofunda.

Zipatso zouma ndi mtedza zimaloledwa:

1. prunes
2. nkhuyu
3. ma apricots owuma
4. maapulo owuma
5. mabokosi:
6. mtedza
7. mtedza
8. ma almond
9. hazelnut
10. nati ya paini.

Osadandaula, zomwe zingayambitse kuchuluka kwa shuga m'magazi. Chogulitsa njuchi chapamwamba kwambiri chimakhala ndi GI ya 50 PESCES. Koma chizindikirochi sichikhudzanso uchi wotsekemera.

Sikuti chakudya chokoma chokha chimakonzedwa kuchokera kulembedwapo, komanso mbale zovuta. Chinsinsi chomwe chili pansipa ndizofunikira, masamba amaloledwa kusintha malinga ndi zomwe amakonda.

Pa phala lopopera ndi masamba, muyenera zina zotsatirazi:

• Spelling - 300 magalamu,
• tsabola wa belu - 2 ma PC.,
• nyemba zobiriwira zachisanu - magalamu 150,
• nandolo zachisanu - magalamu 150,
• anyezi umodzi
• zovala zingapo za adyo
• uzitsine wa turmeric
• gulu la katsabola ndi parsley,
• mafuta masamba - supuni ziwiri,
• mchere kulawa.

Wiritsani wothira kalekale m'madzi amchere mpaka wachifundo, pafupifupi mphindi 20. Onjezani mafuta amasamba poto ndikuwonjezera anyezi, osankhidwa ndi mphete zina.

Pitani kwa mphindi zitatu. Finyani nandolo ndi nyemba ndi madzi otentha ndikuwonjezera anyezi, ingowonjezerani tsabola. Tsanulira pansi pa chivindikiro chotsekedwa kwa mphindi zisanu mpaka zisanu ndi ziwiri, oyambitsa zina. Pambuyo kuwonjezera turmeric ndi adyo, lolani kudzera pazowonjezera, mwachangu kwa mphindi zina ziwiri.

Thirani phala ndi masamba osankhidwa mumtundu wamasamba, sakanizani bwino ndikuchotsa pamoto. Chakudya choterocho chimakhala ngati chakudya chamadzulo chabwino, ngati chikuthandizidwa ndi nyama, mwachitsanzo, kapena kapena kuwaza.

Zolembedwa bwino ndi masamba zimaphatikizidwa ndi Turkey, zomwe sizimakhudzanso kuwonjezeka kwa shuga m'magazi. Otsika kwambiri. Chachikulu ndikuchotsa mafuta ndi khungu ku nyama. Mulibe zinthu zopindulitsa zilizonse, koma cholesterol yoyipa yokha.

Zolembedwera zimatha kuphika osati pachitofu, komanso kuphika pang'onopang'ono. Izi ndizothandiza, chifukwa kuphika kumatenga nthawi. Kukonzekera phala ngati iyi, mitundu yapadera siyofunikira, kotero ngakhale multicooker wamba atero.

Zotsatira zotsatirazi zidzafunika:

1. Spelling - 250 magalamu,
2. madzi oyeretsedwa - 500 ml,
3. anyezi - 2 ma PC.,
4. karoti imodzi
5. mafuta masamba - supuni 1,
6. mchere kulawa.

Mitsuko yosungunulira pansi pamadzi othira, kuwaza anyezi, kuwaza kaloti mu ma cubes akuluakulu. Onjezani mafuta azamasamba pansi pa nkhungu, onjezerani zosakaniza zotsalazo ndikusakaniza bwino. Thirani m'madzi ndi mchere.

Kuphika mu phala kwa mphindi 45.

Kanema wapezeka munkhaniyi akufotokoza zonse za malembedwe.

Flour ndiye chomaliza chopanga ufa wamafuta. Amagwiritsidwa ntchito popanga mkate, makeke, pasitala ndi zinthu zina zamafuta. Ndikofunikira kuti anthu odwala matenda ashuga azindikire glycemic index ya ufa, komanso mitundu yake, kuti asankhe mitundu yoyenera yophika mbale zotsika mafuta ochepa.