Glycemic Product Index > Zakudya za shuga

Munkhaniyi tikambirana za kuchuluka kwa mayamwidwe a chakudya (glycemic index) ya chakudya.

Gwero lalikulu lamphamvu kwa anthu ndi chakudya chamafuta, chomwe chingakhale chosiyana. Dzinalo lachiwiri ndi shuga, kapena masekisheni. Zakudya zomanga thupi m'mapangidwe awo zimatha kukhala zosavuta monga glucose, zovuta kwambiri monga wowuma ndi glycogen, ndipo zomwe zimapangidwa zovuta kwambiri ndizopanga michere kapena michere. Mashuke osavuta kwambiri ali ndi zinthu zochepa, ndipo mamolekyulu awo ndi osavuta, ndipo zovuta za shuga zimakhala ndizambiri zomwe zimapangidwa ndipo, motero, zimakhala zovuta kwambiri mozama.

Mitundu yayikulu ya chakudya:

zopatsa mphamvu zovuta, monga oligo - ndi ma polysaccharides - iyi ndi cellulose, wowuma, glycogen yomwe ili m'chiwindi ndi minofu (zinthu zomwe zimakhala ndi zovuta za chakudya - mbatata, nyemba ndi michere yambiri),
mafuta osavuta, mono- ndi ma disaccharides, mwachitsanzo, sucrose, fructose, lactose ndi glucose
michere yambiri, monga fiber, yopezeka mu zipatso ndi ndiwo zamasamba.

Kodi insulin ndi chiyani

Insulin ndi mahomoni oyendera omwe amathandizira kuti kayendedwe kazinthu zovuta azitsamba. Mu thupi la munthu, kapamba amatulutsa. Zakudya zambiri zamafuta zomwe zimadyedwa, thupi limafunikira kwambiri insulin. Kutulutsa kwa insulin kwambiri kumatha kuyika gawo la mafuta omwe adwedwa m'mafuta, chifukwa mphamvu zowonjezera ziyenera kugwiritsidwa ntchito kwinakwake. Titha kudziwa kuti inshuwaransi yambiri ikakhala m'thupi, munthu akangenepa kwambiri amayamba kuchuluka.

Glucose ndiye mafuta omwe amapatsa thupi mphamvu yofulumira pa ntchito iliyonse ndi mphamvu kwambiri, monga kuphunzitsira masewera olimbitsa thupi kapena kuthamangira mumsewu. Zakudya zamagalimoto zilizonse zimatha kugwiritsidwa ntchito ngati mphamvu, koma pokhapokha atasinthika kukhala ndi shuga wosavuta kwambiri - shuga. Ndi glucose ndiye chinthu chofunikira pakuyambiranso kwamphamvu.

Mulingo wa shuga kapena shuga m'magazi - amayeza peresenti m'magazi a munthu. Munthawi yovomerezeka, galamu imodzi ya shuga imakhala ndi gramu imodzi ya shuga. Kuchuluka kwa shuga m'magazi kumatengera zinthu ziwiri:

kuchuluka kwa chakudya chamafuta,
kuchuluka kwa insulini yopangidwa ndi kapamba poyankha shuga.

Mwachitsanzo, mutha kulingalira momwe kuchuluka kwa shuga mumagazi, pogwiritsa ntchito chitsanzo. Mwachitsanzo, mukadzuka m'mawa, kuthamanga kwanu kwa shuga kumayenera kukhala kwabwinobwino - gramu imodzi pa lita. Kenako mumadya phala, mbatata kapena pasitala, kumwa tiyi wokoma, ndi zina zambiri. Zotsatira zake, kuchuluka kwa shuga m'magazi kumakwera (shuga wamkulu amatchedwa hyperglycemia).

Potengera kuwonjezeka kwa shuga mthupi, kapamba amathandizira ntchito - imathandizira kupanga insulin - mahomoni oyendera omwe amachepetsa shuga. Zotsatira zake, pali kuchepa kwa shuga m'magazi (shuga yotsika imatchedwa hypoglycemia). Pambuyo pa kukwera kwakukulu kwa shuga ndi kutsika kwake m'magazi, shuga wamba, yemwe anali pachiwonetsero, amakhazikitsidwa pang'onopang'ono.

Ziphunzitso zonsezi ndizofunikira kuti timvetsetse zomwe tikukambirana. Monga tanena kale, zopatsa mphamvu zam'mimba ndizosavuta komanso zovuta. Zimavomerezedwa kuti ma carbohydrate okhala ndi formula yosavuta amapereka kukwera msanga kwa shuga m'magazi. Izi ndizomveka, popeza mamolekyulu osavuta amamwa mwachangu, ndipo mamolekyulu ovuta amatenga nthawi yayitali. Chifukwa chake, akatswiri ambiri azakudya molakwika amatcha zakudya zosavuta zam'mimba mwachangu komanso zovuta kuzimitsa pang'ono. Koma izi siziri choncho.

Zovuta za carbohydrate sizimakhudzana ndi kuchuluka kwa kusintha kwake kwa glucose ndipo, chifukwa chake, sizikhudza kuchuluka kwa kupatsidwa kwake ndi thupi la munthu. Ndiye kuti, mwa kugwiritsa ntchito mitundu yamagulu ochulukitsa, sititha kulimbikitsa kuchuluka kwa mayamwidwe awo. Kuchuluka kwa shuga m'magazi (mkhalidwe wa hyperglycemia) kumachitika pakatha mafuta aliwonse pafupifupi mphindi 30.

Chizindikiro cha kuchuluka kwa Glycemic

Tiyeni tikambirane mwatsatanetsatane chisonyezo cha kuchuluka kwa momwe zimagwirira zakudya zamafuta. Zikuwoneka kuti ambiri kuti akachuluka mndandanda wa glycemic, msanga wamagazi amakwera. Chifukwa chake, akulimbikitsidwa kugwiritsa ntchito chakudya chamafuta ovuta kwambiri, osachedwa, kotero kuti shuga amawuka pang'onopang'ono. M'malo mwake, malingaliro awa ndi olondola, koma mfundo yake ndi yosiyana.

Glycemic index (GI) ndi chizindikiritso cha mayamwidwe wamafuta, osathamanga, koma ochulukitsa. Chifukwa chake liwiro limakhala lofanana. Chilichonse chomwe mungadye - kuchokera ku buckwheat kapena mpunga movuta kupangira uchi kapena chokoleti chosavuta kupanga, zipatso za glucose zomwe zili mthupi la munthu zimabwerabe theka la ola. Kusiyanako sikumathamanga, koma kuchuluka kwa shuga komwe kumamwa, koma kumasiyana, ndi zina zambiri. Malonda onse amasiyana wina ndi mzake, ndipo kuthekera kwawo kwokweza milingo ya shuga ndikosiyana, chifukwa chake chidziwitso cha glycemic chimasiyana.

Mukamapangira chakudya chamagulu kwambiri m'magazi ake, amachepetsa shuga m'magazi aanthu, motero amakhala ndi GI yochepa. Mukamachepetsa kwambiri chakudya, mumatha kuwonjezera shuga m'magazi, ndipo motero padzakhala GI yochulukirapo.

Mphindi zoterezi ndizofunikanso. Panthawi yophika malondayo, GI yake imasintha. Chizindikirochi chizikhala chokulirapo, chakuya kwazomwe kumathandizira kutentha kwa chakudya. Mwachitsanzo, mbatata yophika imakhala ndi GI ya 70, ndipo mbatata zosenda bwino zimakhala ndi GI ya 90.

Zofunika! Zakudya zomanga thupi zomwe zimathandizidwa ndi kutentha zidzakulitsa GI yawo, ndipo kwakukulu, imakweza shuga m'magazi.

Mndandanda wa glycemic wama carbohydrate osiyanasiyana umakhudzidwa ndi mfundo ina yofunika - zomwe zimakhala ndi fiber mu chakudya. Chitsanzo wamba ndi mpunga, womwe, mu mawonekedwe ake oyeretsedwa, uli ndi GI ya 70, ndipo ina yopanda mafuta, ya 50. Zopangidwa kuchokera ku ufa zimakhala ndi CHIKWANGWANI kakang'ono kwambiri, ndipo GI yawo ndiyokwera kwambiri, koma ngati tingayerekeze buledi wophika ndi ufa wonse, akhoza kukhala ndi GI ya 35, buledi wowuma ali ndi GI ya 50.

Zofunika! CHIKWANGWANI chambiri chimakhala mu chakudya, ndizokwanira GI, ndipo chifukwa chake chiziwonjezera shuga m'magazi.

Zakudya zomanga thupi ndizovulaza komanso zabwino.

Ndizomveka kuti mawonekedwe anu ndi thanzi lanu lonse zimatsimikiziridwa ndi kuchuluka kwa shuga m'magazi. Kuchulukitsa shuga kumapangitsa kuti munthu akhale wofooka, wodwala komanso wonenepa. Kuchepetsa zomwe zili m'mwazi kumapangitsa kuti maonekedwe azikhala bwino komanso kumalimbitsa thanzi lathunthu.

Chifukwa chake, kuti tiwonetsetse kuti tili ndi thanzi komanso maonekedwe abwino, mitundu ya mafuta omwe ali ndi index yotsika ya glycemic - zovuta zamimba - ndizoyenera kwambiri. Chifukwa cha zovuta zam'mimba, insulin imapangidwa m'miyeso yaying'ono, ndipo thupi silifunikira kupulumutsa mphamvu zochulukirapo m'njira yama cell amafuta.

Malingaliro otsatirawa atha kupangidwa: ma carbon osavuta ndi oyipa, ndipo ovuta ndi abwino. Komabe, pamapeto awa pali zovuta: mawu awa ndi ofanana. Tidakambirana za kuthekera kwa mitundu yabwino ndi yoyipa yama michere kuti muwonjezere shuga popanda kutchula kuchuluka kwake. Chifukwa ngakhale mutakhala kuti mumagwiritsa ntchito mitundu yambiri ya "zabwino" zama protein ochulukitsa kwambiri, shuga wamagazi amatha kukhala ochulukirapo kuposa mafuta ochepa.

Koma mulimonsemo, chakudya chovuta monga chakudya cham'madzi, mpunga, oatmeal, pasitala ndizothandiza kwambiri kuposa ma buns, makeke ndi maswiti ena. Ndipo ngati muwaphatikiza ndi zakudya zomwe zimakhala ndi fiber (masamba ndi zipatso), kuwonjezera mapuloteni amtundu, mwachitsanzo, nsomba, mazira, nkhuku, ndiye kuti zakudya zotere zimakhala zamathanzi komanso zothandiza momwe mungathere.

Kodi ndizotheka kudya zakudya zosavuta zamafuta komanso ngati zinthu zili bwanji

Zoonadi, mafuta "owopsa" amatha kukhala oyenera m'njira ziwiri:

mutamaliza kulimbitsa thupi,
atadzuka m'mawa.

Mlandu woyamba - mutatha kuphunzira - ndi mphamvu zambiri zogwiritsidwa ntchito ndi thupi, zenera la protein-carbohydrate limatsegulidwa. Ndi chakudya chosavuta chomwenso chingathandize potseka zenera ili komanso kubwezeretsa thupi. Kutenga chakudya chamafuta mosavuta pambuyo poti mungochita masewera olimbitsa thupi, izi zitha kukhala zothandizira anti-catabolic ndikusunga minofu yanu, chifukwa thupi sililandira mphamvu kuchokera ku protein, koma 100% mwachindunji kuchokera ku glucose. Koma ngati cholinga chanu ndi kuwotcha mafuta, ndiye kuti izi sizoyenera, chifukwa zidzatsogolera pakuwotcha kwa mafuta.

Mlandu wachiwiri - m'mawa pambuyo poti wagona usiku - mafuta osavuta ophatikizika amatha kukhala njira yabwino yobwezeretsanso zamafuta, omwe sanathere usiku, chifukwa simunadye. Chifukwa chake, mafuta osavuta amatha kutengedwa kuti athe kulipira thupi ndi mphamvu. Komabe, zidzakhalabe zabwinoko kugwiritsa ntchito zovuta zam'mawa zokha.

Momwe mungagwiritsire ntchito index ya glycemic ndikufanizira kuchuluka kwa chakudya chamafuta

Kuti mugwiritse ntchito GI moyenera, gomec index index yapangidwa pazinthu zosiyanasiyana. Ndi chithandizo chake, mutha kupanga zakudya zanu mosavuta. Kuti muchite izi, muyenera:

Mumakonda zakudya zama GI zochepa
ngati mukuyenera kudya malonda omwe ali ndi GI yayikulu, ndiye yesani kuti musagwiritse ntchito molakwika, popeza kuperewera kwa zinthu zotere ndi kwakukulu kwambiri.

Malangizo awa ndiofunikira kwambiri, sizovuta kutsatira. Ndikofunika kukumbukira kuti:

mafuta ambiri okhala ndi GI yambiri ndi yoyipa kwa thupi,
Zakudya zamafuta ochepa omwe ali ndi GI yayitali - yabwinobwino (koma sipadzakhala kumverera kwodzaza),
chakudya pang'ono ndi GI yotsika - zabwino (ndipo mudzakhala)
mafuta ambiri okhala ndi GI yocheperako (fiber) - zabwino kwambiri,
mafuta ambiri okhala ndi GI yotsika kwambiri komanso mapuloteni amangokhala abwino, chifukwa mapuloteni onse ndi fiber zimachepetsa kuyamwa kwa chakudya.

Muyenera kudziwa kuti makampani ambiri amakono amapanga zakudya zokhala ndi GI yayikulu komanso fiber yochepa. M'malo mwake, zinthu ngati izi ndizopindulitsa kwa opanga, chifukwa kupanga kwawo ndikotsika mtengo, ndipo ogula amakhala okonzeka kudya chilichonse, makamaka iwo amene amakonda mitundu yonse yazinthu zabwino. Koma kukonda kudya mwachangu komanso maswiti kumatha kubweretsa kukula kwa matenda amtundu uliwonse - matenda ashuga, kunenepa kwambiri, atherossteosis.

Nawa mfundo zazikuluzikulu zomwe muyenera kudziwa za index ya glycemic. Penyani zakudya zanu. Ngati GI yamalonda ili pamwamba 50, izi ndizowopsa. Yesani kusintha komanso kusintha zakudya zosavuta zamafuta.

Zakudya zomanga thupi, index ya glycemic

Zakudya zomanga thupi ndi zinthu zomwe mamolekyu ake amapangidwa ndi kaboni, oxygen ndi hydrogen. Chifukwa cha kagayidwe, amasintha kukhala glucose - mphamvu yofunika yopangira thupi.

Glycemia - shuga m'magazi (shuga)

Glucose ndiye "mafuta" ofunikira kwambiri m'thupi. Imadutsa m'magazi ndipo imayikidwa mu mawonekedwe a glucogen mu minofu ndi chiwindi.

Mwazi wamagazi (wofanana ndi shuga) ndiwo kuchuluka kwa glucose m'magazi athunthu. Pamimba yopanda kanthu, ndi 1 g pa 1 lita imodzi ya magazi. Zakudya zam'magazi (mkate, uchi, wowuma, maswiti, ndi zina zotere) zimadyedwa pamimba yopanda kanthu, shuga m'magazi amasintha motere: choyamba, kuchuluka kwa shuga kumakwera - wotchedwa hyperglycemia (kwakukulu kapena pang'ono - kutengera mtundu wa chakudya ), ndiye kuti kapamba atatulutsa insulin, kuchuluka kwa shuga m'magazi kumatsika (hypoglycemia) kenako kubwereranso pamlingo wawo wam'mbuyo, monga zikuwonekera pa chithunzi patsamba 36.

Pazaka zambiri, mafuta ochulukirapo agawidwa m'magulu awiri, kutengera nthawi yomwe amalumikizidwa ndi thupi: shuga yofulumira komanso shuga pang'onopang'ono.

Lingaliro la "shuga mwachangu" linaphatikizapo shuga wosavuta ndi shuga iwiri, monga glucose ndi sucrose, yomwe ili ndi shuga woyeserera (shuga ndi nzimbe), uchi ndi zipatso.

Dzinalo "shuga wofulumira" limafotokozeredwa ndi lingaliro lomwe lili ponseponse, kuti, chifukwa cha kupepuka kwa molekyulu yazopatsa mphamvu, thupi limazigwiritsa ntchito, mutangodya.

Ndipo gulu la "shuga pang'onopang'ono" linaphatikizanso mafuta onse, molekyulu zovuta zomwe zimakhulupirira kuti zimasinthidwa kukhala shuga (glucose) panthawi yogaya. Mwachitsanzo, panali zinthu zina zotsekemera, zotulutsa shuga, monga zimadziwika kawirikawiri, zinkayenda pang'onopang'ono komanso pang'onopang'ono.

Mpaka pano, gawoli ladzipangiratu lokha ndipo limaonedwa ngati lolakwika.

Kuyesa kwaposachedwa kumatsimikizira kuti zovuta za kapangidwe ka mamolekyu a chakudya sizimakhudza kuchuluka kwa kutembenuka kwawo kukhala glucose, kapena kuchuluka kwa kunyengedwa ndi thupi.

Zinakhazikitsidwa kuti nsonga za shuga m'magazi (hyperglycemia) zimachitika theka la ola mutatha kumwa mtundu uliwonse wamafuta pamimba yopanda kanthu. Chifukwa chake, ndibwino kuti tisalankhule za kuchuluka kwa mayamwidwe amkaka, koma za momwe zimakhalira ndi kuchuluka kwa shuga m'magazi, monga zikuwonekera pa graph ili pamwambapa:

Akatswiri azakudya azindikira kuti mafuta azakudya ayenera kugawidwa malinga ndi mphamvu yawo yotchedwa hyperglycemic, yotsimikizika ndi index ya glycemic.

Mlozera wa Glycemic

Kutha kwa chakudya chamagulu kumapangitsa kuchuluka kwa shuga m'magazi (hyperglycemia) kumatsimikiziridwa ndi index ya glycemic. Mawuwa adayamba kupangidwa mu 1976.

Mndandanda wa glycemic udzakhala wapamwamba kwambiri, womwe umakwezeka kwambiri wa hyperglycemia womwe umayambika chifukwa cha kuwonongeka kwa chakudya cham'mimba. Imafanana ndi dera la makona atatu, omwe amapanga pachithunzipa a hyperglycemia chifukwa cha shuga. Ngati glycemic index ya glucose itengedwa ngati 100, ndiye kuti mndandanda wamafuta ena ungatsimikizidwe ndi njira yotsatirayi:

Carbon Triangle Area
Glucose Triangle Area

Ndiye kuti, cholimba kwambiri cha hyperglycemia chakumasulira, chimakweza mndandanda wamatenda a glycemic.

Tiyenera kudziwa kuti kukonzekera kwa mankhwala pazinthu kungapangitse kuwonjezeka kwa index ya glycemic. Chifukwa chake, mwachitsanzo, index ya glycemic ya chimanga chimakhala 85, ndipo chimanga chomwe amapangidwacho ali 70. Mbatata zosenda mwachangu zimakhala ndi index ya glycemic ya 90, ndi mbatata yophika - 70.

Tikudziwanso kuti kuchuluka ndi kuchuluka kwa magesgetible okhala mu chakudya kumadalira index ya glycemic. Chifukwa chake, magulu oyera oyera amakhala ndi mndandanda wa 95, mikate yoyera - 70, buledi wopanda nzeru - 50, buledi wopanda tanthauzo - 35, mpunga woyengetsa 70, wosasulidwa 50.

Glycemic Index Table

Malt 110Mkate wa Wholemeal ndi chinangwa 50 Glucose 100Mpunga wakuda 50 Mbatata Yophika 95Peyala 50 Chakudya choyera choyamba cha 95Phala wopanda mkaka wopanda shuga 50 Mapapo osenda okhazikika 90Oatmeal 40 Wokondedwa 90Madzi atsopano zipatso popanda shuga 40 Karoti 85Mkate wonyezimira 40 Ma Cornflakes, Popcorn 85Coarse ufa wokulira 40 Shuga 75Nyemba Zakale 40 Mkate Woyera 70Youma nandolo 35 Maphala ophika ndi shuga (granola) 70Wholemeal mkate 35 Chocolate (m'matayala) 70Zopangira mkaka 35 Mbatata Yophika 70Nyemba Zowuma 30 Cookies 70Mikondo 30 Chimanga 70Chiphapha cha Turkey 30 Kukhwima Mchenga 70Rye mkate 30 Mkate waimvi 65Zipatso zatsopano 30 Beetroot 65Zopaka zipatso zopanda shuga 25 Nthochi, vwende 60Chocolate wakuda (60% Cocoa) 22 Jam 55Fulani 20 Msuzi wa ufa woyambirira 55Soya 15 Masamba obiriwira, tomato, mandimu, bowa - osachepera 15

Monga mukuwonera patebulopo, pali "zakudya zabwino" (zokhala ndi index yotsika ya glycemic) ndi "zoipa" (high glycemic index) chakudya, zomwe nthawi zambiri, monga momwe mudzaonera pambuyo pake, zomwe zimayambitsa kunenepa kwambiri.

Zakudya Zoipa mkulu glycemic index

Izi zimaphatikizapo michere yonse yomwe imayambitsa kwambiri shuga wamagazi, yomwe imatsogolera ku hyperglycemia. Kwenikweni, ma carbohydrate awa ali ndi chisonyezo cha glycemic choposa 50.

Izi makamaka zoyera shuga mu mawonekedwe ake oyera kapena kuphatikiza ndi zinthu zina, monga makeke, maswiti. Izi zimaphatikizapo zakudya zonse zopangidwa mwaluso, makamaka mkate wopanda ufa, mpunga woyera, zakumwa, makamaka zakumwa, mbatata ndi chimanga.

"Zabwino" zopatsa mphamvu otsika glycemic index

Mosiyana ndi mafuta "oyipa" ochulukitsa, abwino "amatengeka pang'ono ndi thupi motero samapangitsa kuchuluka kwa shuga m'magazi. Zakudya zomanga thupi “zabwino” zili ndi glycemic yomwe ili pansipa 50.

Choyamba, ndimadzala am'munda ophatikizika ndi zinthu zina zokhala wowuma - nyemba ndi mphodza, komanso zipatso ndi ndiwo zamasamba zambiri (letesi, turnips, nyemba zobiriwira, leki, ndi zina), zomwe, kuwonjezera apo, zimakhala ndi fiber yambiri ndi shuga wochepa.