Zogulitsa Zochepa za Glycemic Index (Gome)

Amakhulupirira kuti mndandanda wazipatso za glycemic ndi wochepa - ali ndi fiber yambiri, yomwe imachepetsa chimbudzi. Kotero kuchuluka kwa shuga m'magazi pambuyo podyera kumayamba kuwonjezeka. Komabe, sizili choncho: nthochi ndi malalanje ndizosiyana kwambiri, okonda maapulo amayenera kusankha mitundu yobiriwira, ndipo zipatso zina zouma zikulimbikitsidwa kuti ziziperekedwa pakudya za munthu wodwala matenda ashuga.

ZOFUNIKA KUDZIWA! Ngakhale odwala matenda ashuga kwambiri amatha kuchiritsidwa kunyumba, popanda opaleshoni kapena zipatala. Ingowerenga zomwe Marina Vladimirovna akunena. werengani zonena zake.

Kodi mndandanda wamtundu wa glycemic ndi chiyani?

Mloza wa glycemic ndi kuchuluka kwa kuchuluka kwa shuga m'magazi pambuyo podya mankhwala. Chizindikirochi chimayerekezeredwa ndi zomwe zikuwonetsedwazo - kuchuluka kwa shuga kumatengedwa ngati zitsanzo mukamagwiritsa ntchito shuga. Ngati GI ndi yokwera kwambiri, ndiye kuti shuga atatha kumwa kwambiri, mankhwala amayamba kuyamwa mwachangu ndi thupi, amathandizira kupanga insulin ndipo amasungidwa m'mafuta. Zakudya za GI zapamwamba zimakhala ndi zopatsa mphamvu.

Shuga amachepetsedwa nthawi yomweyo! Matenda a shuga m'kupita kwa nthawi angayambitse matenda ambiri, monga mavuto amawonedwe, khungu ndi tsitsi, zilonda zam'mimba, zilonda zam'mimba komanso matenda otupa! Anthu amaphunzitsa zinzake zowawa kuti azisintha shuga. werengani.

Chipatso cha Matenda A shuga

Zipatso zimakhala ndi fiber yambiri. Chimbudzi chimenecho chimachepetsa mulingo wa GI. Komabe, zipatso zina zimakhala zokoma kwambiri, chifukwa chake posankha zakudya za anthu odwala matenda ashuga, ndikofunikira kuganizira za GI ya zipatso zilizonse pawokha. Zizindikirozi ndizofotokozedwa mwachidule m'magome omwe ndi osavuta kupeza pazinthu zaulere kapena funsani endocrinologist.

Gome Lazipatso Zazitali

Chinanazi chimagwiritsidwa ntchito pakuchepetsa thupi. Chipatsochi chimakhala chochepa kwambiri pama calories ndipo chili ndi bromelin yoyaka mafuta. Muli mavitamini B ambiri, muli michere ndi macronutrients. Kudya chinanazi kumathandiza ndi nyamakazi, matenda a bronchitis, ndi mavuto amanjenje. Koma ngakhale zili ndi zabwino zonse, samadya ndi matenda ashuga: glycemic index ya chinanazi ndimagawo 65.

Persimmon ili ndi nkhani zambiri (Mg, Ca, P, K, I) ndi gulu la mavitamini E, C, PP, A. Mlozera wa Persimmon glycemic ndi 55 - iyi ndi mtengo wapakati, kupatula womwe uli ndi shuga wambiri. Chifukwa chake, tsiku lililonse munthu wodwala matenda ashuga ndibwino kusadya chipatso ichi. Persimmon imathandizira pamavuto amanjenje, matenda a mtima ndi oncology. Anthu omwe ali ndi vuto la m'mimba sayenera kuphatikizidwa kuchokera ku chakudya cha Persimmon.

Mndandanda wotsika wa glycemic

Mndandanda wa glycemic wa makangaza ndi mphesa ndizotsika chimodzimodzi - 25 mayunitsi. Zipatso zonse ziwiri ndizochepa kwambiri zopatsa mphamvu komanso zimakhala ndi mawonekedwe apadera:

• Pomegranate imatha kubwezeretsa hemoglobin pamlingo ndikuthandizira kupanga magazi, kukhala mankhwala achilengedwe.
• Kumwa mphesa pafupipafupi kumachepetsa cholesterol "yoyipa".

Palibenso chifukwa chotaya peyala yanu yomwe mumakonda, pichesi yatsopano, apulo kapena timadzi tokoma - izi ndi zipatso zokhala ndi index yotsika ya glycemic. Mutha kuzigwiritsa ntchito yaiwisi, kuwonjezera pa casseroles, zikondamoyo ndi mbale zina zopatsa thanzi. Peyala yowuma ili ndi GI yowonjezereka, koma imatha kukolola ma compotes. Kugwiritsa ntchito apulosi wophika chakudya kumalimbikitsidwanso shuga.

Giidi

Rasipiberi watsopano amakhala ndi asidi ofunika, mavitamini ndi michere. Amathandizidwa ndi chimfine, kupweteka kwa molumikizana, neuralgia ndi sciatica. Chuma chachilendo chimakhala ndi mphamvu zotha kuchiritsa katundu pambuyo pokonza. Mlozera wa rasipiberi glycemic ndi wocheperako magawo 30 mpaka 40, kutengera mitundu. Chifukwa chake, ndi matenda ashuga, mutha kudya. M'nyengo yozizira, muyenera kusiyira kupanikizika komwe mumakonda, koma pazinthu zotere, zipatsozi zimakhala zowuma komanso ndizokoma nthawi iliyonse pachaka. Mabulosi ndiofala kwambiri: umagwira matenda oopsa, matenda a impso, chimfine ndi bronchitis, zotupa za m'mimba, zilonda zamkhungu. Mndandanda wa glycemic wa mabulosi ndi magawo 25, zopatsa mphamvu za calorie ndi 40 kcal / 100 g. Chifukwa chake, ndi shuga, mutha kudya zipatso zotsekemera. Simungathe kudzikana nokha yamatcheri, yamatcheri, zipatso zofiira ndi zakuda zakuda.

Zipatso zamalimwe ndi zipatso zili ndi mavitamini ambiri. Ngati yaphika bwino kapena yaphika bwino pang'ono, chitetezo chathupi chomwe chimachepetsedwa ndi shuga chimatha kukhalabe.

GI ya zipatso zina zokhala ndi zizindikiro zochepa ndizofotokozedwa mwachidule mu tebulo:

Gome la zinthu zokhala ndi index yotsika, yapakatikati komanso yapamwamba kwambiri

Ngati mumakonda nkhaniyi, mugawane ndi anzanu!

Glycemic index ya zipatso - zomwe muyenera kuyang'ana

Zipatso zokhala ndi index yotsika ya glycemic zitha kudyedwa bwino osavomerezeka, popeza chindapusa chokhala ndi vitamini smoothie ndichopindulitsa chimodzimodzi kwa aliyense, ngakhale ndi matenda a shuga.

Ndikufunanso kudziwa kuti gulu la zipatso ndi zipatso ndilokulirapo kuposa gulu la zipatso zomwe zili ndi GI yayikulu. Ndipo ngati mulibe tebulo pafupi, ndipo mukufuna kudya zipatso zosakudya, ingotengani cholembera - zipatsozo zikamakoma kwambiri, ndiye kuti zimakhala ndi mndandanda wokwanira wa glycemic. Ngakhale lamuloli siligwira ntchito nthawi zonse. Mwachitsanzo, ma prunes ali ndi GI yotsika kuposa kiwi.

Gome lokhala ndi zipatso GI mulibe zipatso zonse zomwe mumazidziwa, popeza ndizomwe zimapangidwira pazogulitsa zokha zomwe mndandanda wawo umawerengeredwa mu labotale ndi akatswiri. Koma mutha kumvetsetsa za zipatso zomwe zili ndi GI, ngakhale sizili pagome. Mwachitsanzo, ma sitiroberi ali ndi mndandanda wa 32, zomwe zikutanthauza kuti ma sitiroberi ali ofanana.

Matebulo okhala ndi mndandanda wazipatso ndi zipatso amakhala ndi mizati iwiri - dzina la malonda ndi mlozera wake.

GI mndandanda wazinthu:

Zipatso zokhala ndi tebulo la glycemic low

Gome ili lili ndi zipatso zomwe timakonda kwambiri. Index yotsika imakupatsani mwayi kudya zakudya izi momasuka, ngakhale mukufunikirabe kuwerengera magawo a mkate ndi zopatsa mphamvu, makamaka ndi shuga.

Ma apricots owuma ndi mitengo yamtengo wapatali amatanthauza zachilengedwe, osawilitsidwa mumadzi a shuga komanso mankhwala osungirako.

Zipatso Zapamwamba za Glycemic Index

GI yapamwamba imatanthawuza kuti ndibwino kudya zipatso zoterezi m'masiku oyamba a tsiku, pang'ono komanso osagwirizana ndi zakudya zina zamagulu ena. Nthawi yomweyo, ndikosayenera kukana zakudya. Kupatula apo, kuphatikiza shuga, ali ndi mavitamini ambiri othandizira omwe amapanga shuga wamagazi ndikuthandizira kuthana ndi matenda a shuga.

Yang'anirani mndandanda wazipatso za glycemic, makamaka chilimwe, pakakhala mayesero ambiri.

Yesani kudya zakudya zina. Zipatso zokhala ndi glycemic kwambiri monga masiku zingagwiritsidwe ntchito ngati njira yowonjezera kwambiri shuga m'magazi panthawi ya hypoglycemia.

Chifukwa chake mumangofunika kugawaniza zipatsozo muzidya zomwe mungadye tsiku lililonse, ndi zina zomwe nthawi zina zimachitika.

Gome lokhala ndi zisonyezo za glycemic indices zamasamba pambuyo pake. Onani gawo la GI.

Zolemba za chakudya chamagulu

Zipatso ziyenera kupezeka mu chakudya cha munthu aliyense, chifukwa zimakhala ndi zinthu zambiri zothandiza. Zipatso zimasiyana ndi masamba chifukwa sizifuna chithandizo chowonjezera kutentha musanadye. Zipatso zosiyanasiyana, kuphatikizapo zosowa, zimaperekedwa m'misika komanso pamsika. Ndi mitundu yotere, aliyense amafuna kulawa aliyense wa iwo, kuti amve fungo lake. Ambiri ndi okhawo omwe amadzipangitsa kuchita izi chifukwa amawopa kuti azikhala ndi shuga, chifukwa amadwala matenda ashuga. Koma, mwamwayi, sizipatso zonse zomwe zimafunikira kuti zisasakanikidwe pazakudya zawo, chifukwa mndandanda wawo wa glycemic ndiwotsika kwambiri.

Phindu la zipatso

Zipatso zambiri zambiri

Kuyambira kale, anthu amadya zipatso kuti akhale athanzi. Masiku ano, zabwino za zipatso zimatsimikiziridwa mokwanira:

• Muli mavitamini ambiri, michere ndi michere yambiri.
• pali madzi ambiri mu zipatso, chifukwa chomwe madzi olimbitsa thupi amasungidwa, metabolism imathandizira,
• zipatso zimatha kudyedwa mwatsopano, zamzitini, mwa ma compotes, jams, kusunga,
• bioflavonoids zopezeka mu zipatso zimathandizira kuti ntchito yamtundu wonse, makamaka yoteteza thupi ndi mtima,
• kutsimikizika kwa zipatso zambiri popewa zilonda zam'mimba,
• zipatso zimachotsa poizoni m'thupi chifukwa cha utsi,
• kuchuluka kwa mavitamini kumathandiza kuthana ndi kuzizira kulikonse.

Mukakana zipatso, munthu amatsitsa thupi lake, kumamupanga kukhala wofowoka komanso wofooka.

Chipatso cha Matenda A shuga

Anthu omwe ali ndi matenda ashuga amasamala kwambiri zakudya zawo. Kwa iwo, kuphatikiza kapangidwe kazinthu zomwe amapanga ndizopindulitsa, ndikofunikanso kuganizira za index ya glycemic. Ili ndiye gawo lomwe mankhwalawo amakhudza shuga wamagazi. Kwa anthu onse, ngakhale ali ndi thanzi labwino, ndibwino kudya zipatso zomwe zili ndi GI yotsika. Zipatso zokhala ndi GI yapamwamba zimalimbikitsidwa kwa osewera omwe amathanso kuchita masewera olimbitsa thupi nthawi ya mpikisano. Izi zimabwezeretsa mphamvu msanga komanso mokwanira, kudzaza thupi ndi mphamvu. Koma ndi kuchepa kwamaphunziro ophunzitsira, muyenera kusinthira ku zipatso zomwe zili ndi GI yotsika.

Kuti mudziwe GI ya chinthu chopanda tebulo lapadera, munthu ayenera kuganizira kuti zipatso zotsekemera zimakhala ndi zipatso zapamwamba kuposa zomwe zili ndi wowawasa. Ngakhale sizikhala choncho nthawi zonse. Mwachitsanzo, ma prunes ali ndi index yotsika ya glycemic, ndipo ndiwotsekemera kwambiri kuposa kiwi, yemwe ali ndi GI yapamwamba.

Ena mwa zipatso zomwe zili ndi GI yotsika ndi awa:

• ma apricots - 20 magawo a GI,
• maula - 22,
• mitengo - 25,
• Chipatso cha mphesa - 22,
• rasipiberi - 30,
• mabuluni - 40,
• peyala - 34,
• kiwi - 48,
• chitumbuwa - 25,
• lalanje - 34,
• chitumbuwa - 25,
• ma tangerine - 43,
• Mango - 50,
• vwende - 62,
• nthochi - 60,
• mphesa - 43,
• chinanazi - 63,
• chivwende - 70,
• sitiroberi - 32,
• maapulo, currants, sea buckthorn ndi mapichesi - 30.

Ndikofunikira kwambiri kuganizira kuti njira yothira kutentha imakhudzanso GI ya chipatso. Mwachitsanzo, ma apricot ali ndi GI ya 20 magawo atsopano, koma atasungidwa, mulingo wa GI umakwera mpaka 91. Apurikoti wouma ali ndi GI ya 30. Osakana kugwiritsa ntchito zakudya zina, koma ingosankhani momwe amakonzera.

Othandizira azakudya amalimbikitsa kuti aliyense aphatikize zipatso pazakudya, chifukwa izi zimathandiza kuteteza thupi ku matenda ndikusunga thanzi kwa zaka zambiri zikubwera.

GI ndi chiyani?

Tiyeni tikambirane mwachidule malingaliro kuti amve bwino zomwe zili pachiwopsezo. Chifukwa chake, GI ndi chizindikiro cha kusintha kwa glucose wamagazi pambuyo chakudya. Mpaka pano, pali matebulo atsatanetsatane momwe mungapezere manambala enieni, molingana ndi momwe mungapangire zakudya zanu.

Kukwera kwa GI, kumawonjezera shuga m'magazi m'mene amalowa. Izi zimaphatikizapo kupanga kuchuluka kwa insulini yambiri, chifukwa chake mafuta omwe amatumizidwa makamaka kumayendedwe amafuta. Ichi ndichifukwa chake ndikofunikira kwambiri kuti munthu yemwe ali ndi insulini asadziwe kuphatikiza zipatso zomwe zimakhala ndi index ya glycemic yochepa muzakudya. Zakudya zamasana ziyenera kukhala pang'ono zipatso zatsopano.

Kuthetsa njala

Mukapatsidwa tiyi ndi makeke kapena mphesa, mungasankhe chiyani? Nthawi zambiri, choyambirira, makamaka chifukwa chimapezeka mosavuta ndipo nthawi zambiri alendo amabweretsa mchere wambiri. Chimachitika ndi chiani m'thupi mutatha kudya maswiti? Njala imadutsa pafupifupi nthawi yomweyo, koma pambuyo pa ola limodzi imabweranso pamlingo woyambirira, kenako imayamba kukula. Koma zipatso zokhala ndi index yotsika ya glycemic zimachita mosiyana kwambiri, chifukwa ma carbo omwe amapezeka mkati mwake amalowa m'magazi ndipo amawagwiritsa ntchito pazofunikira za tsiku ndi tsiku.

Kuyesa kambiri kwawonetsa kuti zakudya zitakhala ndi GI yayikulu, anthu amadya zopatsa mphamvu zokwanira 80% kuposa ngati adya zipatso zokhala ndi index yotsika ya glycemic. Kuchokera pamenepa, akatswiri azakudya adazindikira kuti kuthamanga kwa glucose kumayambitsa kuchuluka kwa mahomoni, omwe amachititsa chidwi cha chidwi. Zotsatira zake ndi kuzungulira koipa. Munthu amabwerezanso maswiti, chifukwa choti ziwalo zonse ndi machitidwe zimadwala chifukwa chosowa chakudya choyenera, ndipo kulemera kumakula mosavomerezeka.

Kugwiritsidwa ntchito kwa glycemia index

GI ndi chisonyezo chofunikira kwambiri chakuti munthu aliyense amene wasankha kuyika kulemera kwake ayenera kukumbukira. Mu shuga wangwiro, ali ndi 100, omwe ali okwanira. Chifukwa chake, ndi kuchuluka kwambiri, shuga amadzuka mwachangu, kenako nawonso amagwa mwachangu. Izi zikutanthauza kuti munthuyo adzakhalanso ndi njala ndipo sangathe kukana chakudya.

GI ya mankhwala aliwonse imatengera zinthu zingapo. Tiyeni tiwatchule mwachidule:

• Mtundu wamafuta omwe umapezeka mmenemo.
• The kukhalapo kwa sungunuka ndi osakwanira zakudya CHIKWANGWANI.
• Chophika.
• Kuphatikiza pa chakudya, zakudya zimakhala ndi mafuta ndi mapuloteni, omwe amafunikanso kuganiziridwa.

Zipatso ndi zipatso zokhala ndi index yotsika ya glycemic ndizomwe zimapanga chimbudzi mosavuta pazinthu zonse, chifukwa chake zimavomerezedwa ngati gwero la CHIKWANGWANI. Komabe, musaiwale kuti ali ndi chakudya chokwanira.Chifukwa chake, panthawi yopukuta, tikulimbikitsidwa kuti muchepetse kugwiritsa ntchito.

Magulu Ophatikiza Zambiri

Kwa odwala matenda ashuga, zakudya zokhala ndi kalozera kakang'ono ndizothandiza kwambiri. Pang'onopang'ono njira zotengera zimachitika, ndibwino. Pali kutsata kwotsatira, komwe kumakupatsani mwayi kuti mumvetsetse zomwe ndizogulitsa zomwe sizoyenera kudya:

• Kutsika kumawerengedwa ngati 10 kapena 40.
• Yapakatikati - kuchokera 40 mpaka 70.
• Mkulu - kuchokera 40 mpaka 100.

Masiku ano, opanga ambiri amawonetsa kale pazomwezo phukusi lazidziwitso za izi. Koma izi sizikugwirizana ndi katundu wolemera. Chifukwa chake, masamba ndi zipatso zokhala ndi index yotsika ya glycemic ziyenera kuyesedwa palokha, zomwe sizovuta, popeza pali matebulo athunthu momwe mumakhala data yonse yofunikira.

Zosintha pamakonzedwe osiyanasiyana

GI siimodzimodzi. Zimatengera zinthu zingapo. Izi zimagwiranso ntchito kwa zipatso. Tiyeni tiwone chitsanzo chosavuta. Apricot yatsopano imakhala ndi GI ya 20. Ngati mutatenga maapulo owuma, manambala pano ali kale 30 Omwe ali ndi makina ali ndi GI ya 91. Mukayang'ana mndandanda wazipatso wokhala ndi index yotsika ya glycemic, muyenera kutengera chidwi kuti kusanja zipatso zatsopano kumatha kuchepetsa mayendedwe ndikufulumira iye. Zipatso zonse zimakhala ndi CHIKWANGWANI mu kapangidwe kake, kamene kamayambitsa kuchepa kwa magwiridwe antchito. Komabe, odwala matenda ashuga amatha kudya zipatso zokhwima pang'ono.

Ndi zipatso zamtundu wanji zomwe ndingadye zopanda malire?

Zakudya ndi zipatso zokhala ndi index yotsika ya glycemic ndizofunikira kwambiri pakudya kwa odwala matenda ashuga komanso othamanga. Zipatso zambiri ndi zipatso zambiri zimakhala ndi GI yotsika kapena yochepa. Izi zimawapangitsa kukhala gawo lofunikira kwambiri pakudya kwa othamanga komanso wodwala matenda ashuga.

• Zomwe zimasamalira kwambiri thupi ndi mandimu, blackcurrant, apricots ndi yamatcheri, mphesa - onse ali ndi index ya 20. Ndiye kuti, amatha kuwamwa popanda mantha.
• Mabulosi akutchire ndi sitiroberi wamtchire, maula a chitumbuwa ndi lingonberry - chizindikiro 25.
• Masamba a maapulo ndi maapulo, ma currants ofiira, mapichesi, malalanje ndi sitiroberi, sea buckthorn - 30.
• Ma Blueberries ndi ma buluu, ma cranberries, ma tangerine ndi jamu - 40.
• Kiwi, Persimmon ndi mango - 50.

Za kukongola ndi kupindula

GI mu maapulo ndi magawo 35. Kudya tsiku lililonse maapulo awiri ndi chinsinsi cha kukongola, kutsopano komanso thanzi. Izi zimakhala ndi michere yambiri. Pectins ndi CHIKWANGWANI zimakonza chimbudzi; potaziyamu ndi wabwino kwa impso. Vitamini E amathandiza kukongola, ndipo vitamini A amathandizira kukula. Chifukwa chake, maapulo amayenera kudya tsiku lililonse. Komanso, GI imakonda izi. Makangaza ali ndi chizindikiro chosiyana pang'ono - ndi 35. Muli ma acid achilengedwe, ma fiber ndi mavitamini, tannin komanso osasunthika, komanso zinthu zina zambiri zofunikira. Monga mukuwonera, zizindikiro za GI sizosiyana kwambiri ndi wina ndi mnzake. Amatanthauzanso zipatso zomwe zimakhala ndi glycemic index ya nectarine. Chizindikirochi chilinso 35.

Kudya ndi zoletsa

Pali zipatso zomwe sizili zoyenera kwa omwe ali pakudya pano. Anthu odwala matenda ashuga ayenera kuwasiya. Amasiyanitsidwa pazinthu zilizonse zolemetsa. Zipatso zokhala ndi index yotsika ya glycemic zitha kukhala chakudya chabwino tsiku lililonse, ndipo oimira gululi ndiwongochita masewera. Ananazi ndi zoumba zimadziwika ndi GI yayitali, 66. Ali patsogolo pa chivwende (chisonyezo 72). Koma madeti ndi opambana kwathunthu - mndandanda wawo ndi 100. Ngakhale kuti zipatso zabwino kwambiri, mutha kuzidya mosapumira, zipatso zitatu zilizonse.

Zipatso za zipatso

Zipatso zonse zomwe zili pamwambazi zimakhala ndi fiber yambiri. Chifukwa chake, ngakhale zili ndi chakudya chamagulu ambiri, GI yawo ndi yotsika kwambiri. Mitundu yambiri yamafuta omwe mumapezeka mu peel. Chifukwa chake, kudya zipatso popanda kuyeretsa koyambirira, mumachepetsa kuyamwa kwa magazi m'magazi, omwe amatsimikizira kukhalitsa kwa nthawi yayitali. CHIKWANGWANI chimachepetsa njira yotseka shuga. Chifukwa chake, ngakhale anthu odwala matenda ashuga amatha kudya zipatso ndi GI ya mpaka 40 mayunitsi. Koma pogwiritsa ntchito mwatsopano mumasiyanitsa zabwino zonse za fiber. Tsopano GK imangowonjezeka. Zipatso zamtundu woletsedwa sizimaletsedwa mu shuga, sizikulimbikitsidwa pakudya mwamphamvu.

Mizu yazomera ndi masamba amasamba

Pafupifupi aliyense ali ndi glycemia wotsika. Kuyambira pa 20 mpaka 40 ndizowonetsera bwino kwambiri, zomwe zimawapangitsa kukhala mbali yabwino yam'mbali komanso mbale yodziyimira patsiku lililonse. Kusiyana kwake ndi mbatata ndi chimanga. Izi zamasamba ziyenera kupatulidwa muzakudya kapena zimatha kudyedwa pang'ono, kenako.

Kufunika kwa masamba sikungakhale kopambanitsa. Ayenera kukhala osachepera theka la zakudya za tsiku ndi tsiku za odwala omwe ali ndi matenda ashuga, komanso mwa athanzi. Zakudya zosiyanasiyana zam'mbali, saladi ndi casseroles zimatha kukonzedwa kuchokera ku masamba.

Njira yakuchiritsira kutentha sikukhudza kuwonjezeka kwa index. Ndipo ngati zipatso zokhala ndi index yotsika ya glycemic ya kuyanika zitha kugwiritsidwa ntchito ndi zoletsa zazikulu, ndiye kuti masamba sangadye kokha, komanso oledzera. Madzi a phwetekere, mwachitsanzo, amalimbikitsidwa ngakhale ndi chakudya chokhwima kwambiri.

Masamba Ochepera a GI

Ndikulimbikitsidwa kugwiritsa ntchito anyezi, adyo, mitundu yonse ya kabichi, biringanya ndi zukini, squashi, phwetekere ndi nkhaka, tsabola, nyemba ndi mphodza zomwe zilibe malire. Mwa masamba onse, pali zochepa zochepa. Loyamba ndi kaloti owiritsa. Mwanjira yake yaiwisi, index yake ndi 35, ndipo yophika, 85 PIECES. Chifukwa chake, kusankha kumawonekeratu. Anthu ambiri amakonda mbatata, koma mndandanda wake ndi 85. Ngati mungaganizire kuwonjezera mbatata imodzi mbatata, ndiye kuti muyenera kudula kaye ndikuwuthira m'madzi usiku. Izi zimatsuka wowuma kwambiri.

Njira yophika

Ndikofunikira kuti musamangosankha masamba ndi zipatso zomwe zili ndi GI yotsika, komanso kuzigawa bwino tsiku lonse, ndikuphatikiza ndi zinthu zina. Monga tanena kale, zipatso zimayenera kudyedwa zosaphika kapena zophika, popanda kuwonjezera mafuta ndi ayisikilimu. Chakudya chabwino kwambiri chimatha kukhala saladi wa zipatso, womwe ungapangidwe ndi yogurt yamafuta ochepa. Masamba amatha kudyedwa mwanjira iliyonse, popanda kukazinga mu batala ndi mafuta a masamba. Chowawa chitha kupangidwa kuchokera ku masamba.

M'malo momaliza

Mukamasankha zakudya zoyenera kwambiri, samalani kwambiri zamasamba ndi zipatso zomwe zili ndi GI yotsika. Uku sikungophatikiza kokondweretsa, komanso gawo lofunikira lazakudya. Pazakudya zilizonse, gwero la fiber liyenera kupita, lomwe limakupatsani mwayi wokhala ndi kukwiya kwakanthawi. Makamaka lamuloli liyenera kuchitika masana. Chifukwa chake, chakudya chamadzulo chimayenera kusinthidwa ndi masamba ndi nyama yotsalira kapena nsomba. Zotsatira zake, wodwala matenda ashuga amatha kuwongolera magazi, ndipo wothamanga amatha kuyang'anira kulemera kwake. Ngati mukukonzekera maphunziro azakuchepetsa thupi, ndiye tengani izi pachidziwitso.

Zakudya zomanga thupi zokhala ndi chisonyezo chotsika cha glycemic: kugwiritsa ntchito cholozera cha zakudya, zopatsa thanzi komanso zopatsa thanzi

Mukamalemba zakudya za anthu odwala matenda ashuga, kuwerengera mndandanda wa glycemic ndi katundu sikokwanira. Kukhalapo kwa mapuloteni, mafuta, mavitamini ndi michere yazakudya kuyeneranso kukumbukiridwa. Zakudya zopatsa thanzi ziyenera kukhala gawo lofunikira la chakudya, apo ayi chiopsezo cha hypo- ndi hyperglycemia ndichachikulu.

Komabe, zokonda ziyenera kuperekedwa kuzinthu zomwe zimakhala ndi index ya glycemic ya 60-70, ndipo, zochepa. Ndipo pophika chakudya, ndikofunikira kupewa kukazinga m'mafuta kapena mafuta a nyama, kuwonjezera misuzi yamafuta yozikidwa pa mayonesi.

Posachedwa, zakudya zama carb zotsika mtengo zayamba kutchuka kwambiri.

Mwinanso amathandizira kuchepetsa thupi, koma kumbali ina, kusowa kwa michere kumatha kuyambitsa zizindikiro zosafunikira:

• kufooka
• kugona
• mphwayi
• dziko lokhumudwitsa
• kusweka.

Makamaka zakudya zamagulu ochepa zili zowopsa kwa odwala matenda ashuga. Chifukwa chake, muyenera kutsatira ulamuliro wa "tanthauzo la golide." M'pofunika kudya zakudya zamafuta, koma ayenera kukhala "athanzi", ndiye kuti, pang'onopang'ono m'mimba.

Zakudya zomanga thupi zovuta kukhala ndi index yotsika ya glycemic zimapezeka pazinthu zotere:

• nyemba
• njere zonse
• masamba.

Zakudya zopangidwa kuchokera kuzakudya izi zimayenera kupanga gawo limodzi mwa magawo atatu a zakudya. Izi zimapereka mphamvu pang'onopang'ono, imakhala ndi zotsatira zoyipa pamatumbo, sizimayambitsa kusinthasintha kowopsa kwamlingo wa glu m'magazi.

Zakudya zotsalazo zimaphatikiza chakudya chochepa kapena kusapezeka kwamafuta, izi ndi:

• mkaka ndi mkaka,
• zipatso (zipatso za zipatso, maapulo wobiriwira) ndi masamba,
• nyama yokonda
• nsomba zamafuta ochepa komanso nsomba zam'madzi,
• mazira
• bowa.

Mndandanda wamtundu wa glycemic wamalonda ungachepetse ndikukula. Mwachitsanzo, muyenera kudya masamba ambiri osaphika ndi zipatso, pewani kutentha kwawo. Ndipo ngati muwaphika, ndibwino kuti musawerenge. Komanso, simukuyenera kuwaza zakudya zabwino. Kutsika kwa GI kumatha kuchitika powonjezera viniga ndi marinade kutengera.

Zakudya zokhala ndi index yotsika ya glycemic: zakudya za tsiku ndi tsiku, mndandanda wazitsanzo, malamulo oyambira

Zakudya za tsiku ndi tsiku ziyenera kuphatikizapo zakudya zamagulu ochepa a glycemic, mapuloteni ndi mafuta. Zakudya zochepa zama glycemic ndizofunikira kwa aliyense amene akufuna kuchepetsa thupi, akuvutika ndi vuto lotha kunenepa kwambiri.

Mfundo za zakudyazi ziyenera kutsatiridwa kwa odwala onse omwe ali pachiwopsezo cha matenda ashuga (okhala ndi cholocha, insulin kukana), omwe ali ndi matenda amtima, m'mimba, kwamikodzo dongosolo, endocrine pathologies.

Zakudya zomwe zikuwonetsedwa sabata iliyonse ndi motere:

• Lolemba.
  Chakudya cham'mawa: nyama yophika, masamba atsopano, khofi kapena tiyi wopanda shuga.
  Chakudya cham'mawa chachiwiri: saladi wa apulosi ndi karoti.
  Chakudya chamadzulo: msuzi wamasamba, zipatso kapena msuzi wa mchere.
  Zakudya zoziziritsa kukhosi: kapu yamafuta ochepa komanso opanda mafuta, msuzi wa rosehip kapena msuzi.
  Chakudya chamadzulo: nsomba yophika ndi nandolo zobiriwira.
• Lachiwiri.
  Chakudya cham'mawa: omelet oyenda ndi masamba.
  Chakudya cham'mawa chachiwiri: tchizi chamafuta ochepa.
  Chakudya chamasana: bowa kapena supu yamasamba yankhuku yophika.
  Zosadya: zipatso zingapo, kefir.
  Chakudya chamadzulo: tsabola wokutidwa ndi nkhuku kapena Turkey mince wopanda msuzi.
• Lachitatu.
  Chakudya cham'mawa: oatmeal, saladi wa masamba ndi mafuta a masamba ndi zitsamba.
  Chakudya chamasana: maapulo, zidutswa zochepa za maapulo owuma.
  Chakudya chamadzulo: borsch pa msuzi wosasunthika wa nkhuku kapena ng'ombe, saladi watsopano kapena sauerkraut.
  Zakudya zokhazokha: tchizi chopanda mafuta, mutha kuwonjezera zipatso.
  Chakudya chamadzulo: nsomba yophika, phala la buckwheat.
• Lachinayi.
  Chakudya cham'mawa: mazira osenda bwino, saladi wa karoti ndi apulosi.
  Chakudya cham'mawa chachiwiri: yogati.
  Chakudya chamasana: msuzi wa nsomba wopanda mpunga, nsomba yophika ndi nandolo.
  Zakudya zoziziritsa kukhosi: kapu ya kefir, zipatso zingapo zouma.
  Chakudya chamadzulo: phala lonse la tirigu, filet yophika, masamba ena atsopano.
• Lachisanu:
  Chakudya cham'mawa: Hercules, mazira owiritsa.
  Chakudya cham'mawa chachiwiri: tchizi chokhala ndi mafuta ochepa.
  Chakudya chamasana: msuzi wotsalira, nyama yophika ndi masamba.
  Zosadya: zipatso.
  Chakudya chamadzulo: yophika hake fillet, yophika mpunga wosasunthika.
• Loweruka:
  Saladi wamasamba wowotcha tchizi wopanda mafuta, zikho zonse.
  Chakudya chamasana: zipatso kapena msuzi.
  Chakudya chamasana: msuzi wa bowa, nyama yophika, masamba ophika.
  Zosadya: yogati.
  Chakudya chamadzulo: saladi wa nsomba zam'madzi, zitsamba ndi masamba.
• Lamlungu:
  Chakudya cham'mawa: phala iliyonse, azungu awiri.
  Chakudya chamasana: zipatso zamkati, yogati.
  Chakudya chamadzulo: msuzi wokonda masamba, nsomba yophika, masamba aliwonse.
  Zovuta: ochepa zipatso zouma.
  Chakudya chamadzulo: chakudya chochedwa thukuta, chipika cha Turkey.

Makonda ndi maphikidwe amatha kusankhidwa pawokha.

• Pewani zakudya zambiri za GI
• zopezeka zazakudya zopatsa mphamvu pang'onopang'ono m'zakudya,
• osawonjezera shuga ku khofi ndi tiyi, chotsani zakumwa zilizonse za shuga ndi kaboni.
• kukana kudya zokhwasula - muyenera kutsatira zakudya zokhazikitsidwa,
• Kuyenda mtunda wautali, tengani yogurt yam'mabotolo kapena kefir nanu kuti muchepetse njala komanso kudya kwambiri,
• muyenera kuphika nthunzi, kuphika kapena mphodza ndi mafuta ochepa.

Pakatha milungu ingapo yotsatira kudya zakudya zochepa za glycemic, kunenepa kwambiri kumayamba pang'onopang'ono, mphamvu zimawonekera, ndipo thanzi lathunthu limayamba kuyenda bwino. Kuchita masewera olimbitsa thupi kumatha kulekerera, kupuma pang'ono, tachycardia, matenda oopsa amatha. Kulakalaka maswiti ndi zakudya zopanda pake kumachepa, chizolowezi chofuna kudya kwambiri sichitha.

Poyerekeza ndi zakudya zomwe "ndizokhazikika" kwambiri, njira zamagetsi ochepera kwambiri zili ndi zabwino zake:

• mitundu yazovomerezeka,
• kutheka koganiza ndi kupanga maphikidwe atsopano,
• pafupipafupi zakudya zomwe sizimabweretsa njala,
• mtengo wotsika mtengo
• Ndi oyenera pafupifupi onse pabanja.

Kuti muzitsatira bwino chakudya, zakudya zomwe zili ndi glycemic index yotsika siziyenera kukhala zonenepetsa. Chachikulu ndikuchotsa kudalira kwamaganizidwe pazakoma, koma osati chakudya chopatsa thanzi.

Komabe, pafupifupi aliyense nthawi ndi nthawi amayendera chikhumbo choyesa "chipatso choletsedwa" - china chokoma, chowopsa komanso chamafuta. Pofuna kupewa kuthana ndi zakudyazi, mutha kudzichitira nokha maswiti, kachidutswa kakang'ono ka keke kapena chokoleti kamodzi pa sabata (mwachitsanzo, kumapeto kwa sabata).

Ntchito za GI

Mndandanda wa glycemic ndi chizindikiro cha digito cha mphamvu ya zakudya m'magazi a m'magazi (mutatha kudya nawo). Mu glucose yoyera imakhala yofanana ndi 100, ndipo pazinthu zilizonse zomwe zimagwiritsidwa ntchito pazakudya zimagwirizana ndi zomwe thupi la munthu likugwiritsa ntchito pazinthu izi. Ndiye kuti, GI yamalonda imayerekezedwa ndi index ya glucose, kutengera mtundu wa mayamwidwe. Kodi izi zikutanthauza chiyani? Ndipo izi ndi:

• ndi chizindikiro chotsika - kuchuluka kwa gluus kusintha (kukulira) pang'onopang'ono,
• ndi chisonyezo chachikulu - shuga ya m'magazi mutatha kudya chida chija chimakwera msanga.

Kwa nthawi yoyamba, chizindikirochi chidayambitsidwa ndi wasayansi waku Canada Jenkins mu 1981. Adayesa motere kukhazikitsa chakudya chapadera cha anthu omwe ali ndi matenda ashuga. Mpaka nthawi iyi, zakudya zawo zimapangidwa pakuwerengera zakudya zamafuta (ndiye kuti, zinthu zonse zomwe zimakhala ndi shuga zimakhudzanso kuchuluka kwa shuga).

GI, kapena index ya glycemic, idawerengedwa motere: mutatha kudya mankhwalawa kwa maola atatu, kuyesedwa kwa magazi kunatengedwa mphindi khumi ndi zisanu zilizonse, pomwe kuchuluka kwa shuga kumayendera. Pambuyo pake, malinga ndi ndandanda yosakanikirana, zotsatira za kudya kwa glucose mu mawonekedwe oyera zimayerekezedwa ndi miyeso imodzimodzi. Magazi a glucose amagwirizana mwachindunji ndi kutulutsidwa kwa insulin mthupi la munthu. Chifukwa chake, ndikofunikira kwambiri kuti onse odwala matenda ashuga adziwe mtundu wa zakudya zomwe amadya.

Mndandanda wa glycemic wa malonda umadalira zinthu zingapo:

1. Mtundu wamafuta omwe amapezeka mu malonda.
2. Kuchuluka kwa fiber.
3. Njira yotithandizira kutentha.
4. Kuchuluka kwa mafuta ndi mapuloteni.

Kwa odwala matenda ashuga omwe amayang'anitsitsa kuchuluka kwawo kwa shuga, zakudya zamagulu ochepa sizikondedwa. Pang'onopang'ono njira yogwirizira, imakhala yosavuta kwambiri kuyendetsa kuchuluka kwa shuga.

Pali magawikidwe amalozera wa glycemic m'magulu angapo:

• otsika - kuyambira 10 mpaka 40,
• sing'anga - kuyambira 40 mpaka 70,
• okwera - kuchokera 70 mpaka 100.

Kusindikizidwa kwa zinthu zambiri zamakono kumakhala ndi zidziwitso pazizindikiro. Koma ngati izi sizikupezeka, ndiye kuti zitha kupezeka pamataulo opangidwira cholinga ichi.

Zipatso ndi mndandanda wawo wa glycemic

Monga tanena kale, index ya glycemic imatengera zinthu zingapo. Izi zimagwiranso ntchito kwa zipatso. Mwachitsanzo, ma apricot atsopano amakhala ndi chisonyezo cha 20, ndi zamzitini - 91, pomwe chouma - 30. Zowonadi ndi zakuti zipatso zatsopano zomwe zimapangidwa mwanjira iliyonse zimatha kuchepetsa mayendedwe kapena kuthandizira.Kuphatikiza apo, mtundu wamtunduwu mu kapangidwe kake umakhala ndi fiber yambiri, zomwe zimayambitsa kuchepa kwa ntchito. Koma kwa odwala matenda ashuga, zipatso zimangololedwa pang'ono.

Glycemic index ya zipatso: tebulo

Ganizirani tebulo lopangidwa mwapadera ndi zizindikiro za GI za zipatso zotchuka kwambiri. Mmenemo, mlozera wama glucose oyera amatengedwa ngati buku - 100.

Pafupifupi zipatso zonse ndi GI yotsika sizikufuna kukonzedwa kowonjezereka. Izi zimachitika chifukwa cha kukhalapo kwa fiber yambiri mwa iwo, zomwe zimapangitsa kuchepa kwa shuga ndi thupi la munthu. Ndipo shuga womwe ulimo sizowononga - ndi zachilengedwe. Chifukwa chake, anthu ambiri omwe ali ndi matenda ashuga sangathe kudya osati zipatso zokha, komanso zipatso, zazing'ono (zochepa - mpaka 40) GI.

Malangizo a Katswiri

Ngati muganiza zakudya zanu kuti mumange zakudya zamagulu a zakudya, kuphatikizapo zipatso, muyenera kukumbukira malamulo angapo oyambira:

1. Momwe zipatso zimakonzedwera zimakhudza mndandanda wonse. Pa chithandizo cha kutentha, zigawo zikuluzikulu zake zimatha kukhala pang'ono (zimagwirizana ndi ma protein ndi mapuloteni).
2. Mapuloteni amachepetsa kuchuluka kwa shuga m'magazi, koma ma carbohydrate amafunikira kuti awamwe.
3. Zocheperako zidutswa za zipatso, ndizomwe zimakweza GI.
4. Kuphatikizidwa kwa mafuta a masamba kumachepetsa zipatso (izi zimachitika chifukwa chakuti mafuta osiyanasiyana achilengedwe amachedwetsa kuyamwa kwa shuga m'matumbo).
5. Mu zipatso zatsopano, peel yomwe ilipo imawonetsedwa ndikugaya kwawo, komwe kumakulitsa njira yokumba ndikuchepetsa GI.
6. Glycemic index ya chipatsocho idzakhala yapamwamba ngati itadutsa njira yoyeretsera, yophika, yosungidwa kapena yophika.
7. Mumasamba (ngakhale atangofinya), cholozera cha glycemic ndichapamwamba kuposa zipatso zatsopano.
8. Chipatso chachikulu sichiyenera kudyedwa nthawi imodzi, ngakhale chikhale ndi GI yotsika (iyenera kukhala pachiwonetsero cha kukula).
9. Pakusinthira pang'onopang'ono kwa chakudya cham'magazi mu glucose mutatha kudya zipatso, mutha kudya ndi mtedza wamtundu uliwonse - imodzi yokha (20-30 magalamu) ndikokwanira.

Madokotala ambiri azakudya amalimbikitsa kudya zipatso ndi GI yochepetsera tsiku lililonse. Malangizowa akukhudzana ndi magwiridwe antchito a thupi la munthu komanso kuthekera kugwiritsa ntchito mphamvu: nthawi yogona, mankhwalawa satha kugwiritsidwa ntchito, kotero glucose owonjezera adzayikidwa mu subcutaneous mafuta wosanjikiza.

Odwala omwe ali ndi vuto la matenda ashuga amaloledwa kudya chipatso chilichonse chomwe chitsulo chake cha glycemic sichidutsa 60. Nthawi zina, mumatha kudya zipatso limodzi ndi pafupifupi 70. Zipatso zonse zamatenda zomwe zimakhala ndi glycemic index ndizoletsedwa mwamphamvu chifukwa cha kuwonongeka kwa shuga.

Chizindikirochi ndichofunikira kwambiri kwa odwala matenda ashuga, chifukwa amathandizira kudziwa zipatso zomwe zimakhala ndi shuga wambiri komanso momwe zimayamwa ndi thupi mwachangu. Mndandanda wazinthu zamtundu wa glycemic uyenera kukumbukiridwa ndi matenda amtundu uliwonse, onse omwe amadalira insulin komanso osadalira insulin.

Ndikofunika kukumbukira kuti misuzi ya zipatso imakhalanso ndi shuga wambiri komanso imakhala ndi index yayikulu kwambiri ya glycemic, chifukwa mosiyana ndi zipatso zatsopano, zilibe mawonekedwe ake. Amayika zovuta kwambiri pa kapamba ndipo zimatha kuyambitsa kwambiri shuga.

Kuphatikiza apo, shuga omwe amakhala mu zipatso amakula pambuyo pa chithandizo cha kutentha, ngakhale popanda shuga. Mchitidwe womwewo umawonedwa mukayanika zipatso, chifukwa chake, shuga ambiri amapezeka mu zipatso zouma. Izi ndizowona makamaka kwa madeti ndi zoumba.

Kuchuluka kwa shuga mu zipatso kumayesedwa kuchuluka ngati mkate. Chifukwa chake 1 heh ndi 12 g wamafuta. Chowonetsera ichi sichofala pakati pa odwala matenda ashuga monga glycemic index, koma amathandizira kusiyanitsa mbewu zomwe zili ndi shuga ndi zipatso zomwe zimakhala ndi zochepa zamakanizo.

Shuga wocheperako nthawi zambiri amapezeka m'mazira omwe ali ndi kukoma wowawasa komanso fiber zambiri. Koma pali kusiyanasiyana pankhaniyi. Kotero mitundu ingapo ya zipatso zotsekemera zimakhala ndi index yotsika ya glycemic motero sizoletsedwa mu shuga.

Gome la mndandanda wama glycemic likuthandizani kudziwa zipatso zomwe zimakhala ndi shuga wocheperako. Gome lotere la anthu odwala matenda ashuga lipangitsa kuti lipange bwino mndandanda wazakudya, kupatula pamenepo zipatso zonse zili ndi shuga wambiri.

Zipatso ndi zipatso zosachepera, pafupifupi ndi mulingo wambiri wa glycemic:

1. Avocado - 15,
2. Ndimu - 29,
3. Lingonberry - 29,
4. Cranberries - 29,
5. Nyanja yakumwa - 30,
6. Strawberry - 32,
7. Cherry - 32,
8. Cherry - 32,
9. Cherum maula - 35,
10. Mabulosi akutchire - 36
11. Rasipiberi - 36,
12. Blueberry - 36,
13. Pomelo - 42,
14. Tangerines - 43,
15. Chipatso cha mphesa - 43,
16. Blackcurrant - 43,
17. Red currant - 44,
18. Plums - 47,
19. Makangaza - 50,
20. Amapichesi - 50,
21. Mapeyala - 50,
22. Nectarine - 50,
23. Kiwi - 50,
24. Papaya - 50,
25. Malalanje - 50,
26. Nkhuyu - 52,
27. Maapulo - 55,
28. Strawberry - 57,
29. Melon - 57,
30. Jamu - 57,
31. Lychee - 57,
32. Blueberries - 61,
33. Apricots - 63,
34. Mphesa - 66,
35. Persimmon - 72,
36. Watermelon - 75,
37. Mango - 80,
38. Bananas - 82,
39. Ananazi - 94,
40. Masiku atsopano - 102.

Dongosolo Lazipatso Zouma Zipatso:

• Prunes - 25,
• Ma apricots owuma - 30,
• Zouma - 65,
• Madeti - 146.

Monga mukuwonera, shuga omwe amakhala mu zipatso ndi zipatso ndi wokwera kwambiri, omwe amafotokozera mndandanda wawo wapamwamba wa glycemic. Pachifukwachi, kumwa kwambiri zipatso zamtundu uliwonse kumatha kusokoneza magazi ndikuyambitsa matenda a hyperglycemia.

Popewa kuwonongeka, anthu odwala matenda ashuga ayenera kudya zipatso zoperewera ndi index ya glycemic yotsika komanso shuga yochepa. Mndandanda wazipatso zotere mulibe waukulu kwambiri, koma ndiwowona ndipo katundu wawo wopindulitsa amafunikira mwachangu kwa chiwalo chofooka ndi matenda ashuga.

Zipatso zopindulitsa kwambiri za shuga

Mukamasankha zipatso za matenda ashuga, muyenera kulabadira osati kungoyerekeza kokhazikika kwa glycemic index komanso shuga yochepa. Ndikofunikanso kulingalira za kupezeka kwawo pakupanga zinthu zomwe zimapangitsa kuti magazi azikhala ochepa, ndikuthandizira magwiridwe antchito amkati, kulimbikitsa chitetezo chokwanira komanso zina zambiri.

Grapefruit ndi chipatso choyenera chochepetsera kunenepa komanso matenda ashuga. Chipatsochi chili ndi mankhwala apadera a naringenin, omwe amasintha kukweza kwa glucose ndikuwonjezera mphamvu zamkati mwa insulin. Kuphatikiza apo, zimathandizira kuwotcha mapaundi owonjezera ndikuchepetsa m'chiuno, mwa kupondereza chilakolako chokwanira komanso kuthamanga kwa metabolism.

Odwala omwe ali ndi matenda ashuga amaloledwa kudya mphesa imodzi yomwe imalemera pafupifupi 300. Chipatso chachikuluchi chiyenera kugawidwa m'magawo awiri ndikuchidya m'mawa ndi madzulo pakati pa chakudya. Mphesa nthawi zambiri zimadyedwa popanda kugawa, chifukwa zimakhala ndi zowawa. Komabe, zimakhala ndi kuchuluka kwambiri kwa naringenin, chifukwa chake simuyenera kuwataya.

Zopatsa mphamvu zopatsa mphamvu za mphesa zimangokhala 29 kcal, ndipo zopatsa mphamvu sizoposa 6.5 g. Chifukwa chake, zipatsozi ndizofunikira kwambiri pakudya kwa odwala omwe ali ndi matenda a shuga a mtundu wa 2.

Maapulo ndi nyumba yosungiramo zinthu zofunikira pamlingo wotsika kwambiri wa glycemic. Ali ndi mavitamini C ambiri komanso gulu B, komanso michere yofunika monga chitsulo, potaziyamu ndi mkuwa. Mulinso ndi kuchuluka kwa mitundu yamafuta ndi ma pectin, omwe amasintha chimbudzi ndi kuthandiza kuyeretsa thupi.

Maapulo ndi zipatso zomwe zimakhala ndi shuga pamlingo wokulirapo, motero ndizabwino kudya mutalimbikira ntchito, masewera olimbitsa thupi. Amatha kukhutiritsa njala panthawi yopuma pakati pa chakudya ndikuletsa shuga ya magazi kuti asatsike kwambiri.

Ndikofunika kutsindika kuti kusiyana kwa glucose zomwe zili pakati pamakomedwe okoma ndi wowawasa a maapulo sikokulira. Chifukwa chake, sizikupanga nzeru kumangodya maapulo wowawasa wowawasa, makamaka ngati sakukonda wodwalayo.

Zopatsa mphamvu za calorie 1 apulo ndi 45 kcal, zophatikiza ndi 12,8. Munthu wodwala matenda ashuga amayenera kudya apulo imodzi imodzi patsiku.

Monga maapulo, mapeyala ndi gwero labwino la mbewu zaminda, ma pectins, chitsulo, mkuwa, zinc ndi calcium. Chifukwa cha kuchuluka kwa potaziyamu omwe amapezeka m'mapeyala, amathandiza kulimbana ndi arrhythmia ndi kupweteka kwa mtima, komanso kuteteza wodwala ku matenda a mtima ndi matenda ena a mtima. Kodi ndizotheka kugwiritsa ntchito mapeyala kawiri kawiri matenda ashuga?

Mapeyala ndiabwino kuti akhale ndi thanzi labwino komanso amathandizanso kuti thupi lofooka. Amakwanitsa kuthana ndi kudzimbidwa, chifukwa cha kuyenda bwino kwamatumbo. Komabe, pokhala chipatso chokhala ndi fiber yambiri, mapeyala sakhala oyenera kumangodzikhwatula pamimba yopanda kanthu, chifukwa amatha kuyambitsa kubisala, kutulutsa ngakhale m'mimba.

Chipatso chimodzi chaching'ono cha peyala chimakhala ndi pafupifupi 42 kcal ndi pafupi 11 g yamafuta.

Patsikuli, endocrinologists amalangiza odwala awo kuti adye 1 peyala nthawi itatha kudya.

Amapichesi amakhala ndi kukoma kosangalatsa kosangalatsa, koma mndandanda wawo wa glycemic ndiwotsika kuposa zipatso zambiri zowawasa. Izi zikufotokozedwa ndikuti mapichesi amakhala ndi michere yambiri - citric, tartaric, malic, ndi quinic. Amathandizanso kupatsa shuga mu chipatso ndikupangitsa kuti akhale otetezeka kwa odwala matenda ashuga.

Amapichesi amakhala ndi mawonekedwe abwino. Ali ndi mavitamini E ambiri komanso folic acid, komanso potaziyamu, zinc, magnesium, chitsulo ndi selenium. Amakhala abwino kwa odwala matenda ashuga, pamene amasintha khungu, amalimbitsa kukonzanso kwake ndikuteteza motsutsana ndi maonekedwe a zilonda ndi zithupsa.

Amapichesi amakhala ndi zopatsa mphamvu zochepa - 46 kcal pa 100 g yazinthu, koma zopatsa mphamvu ndi 11.3 g.

Kwa odwala matenda a shuga, mitundu yonse yamapichesi ndi yothandizanso chimodzimodzi, kuphatikiza timadzi tating'ono, tomwe timakhala ndi zopindulitsa zonse zamitundu wamba.

Uku sikuti mndandanda wazipatso wazabwino zomwe zili zabwino kwa aliyense amene ali ndi matenda ashuga. Inde, zimakhala ndi shuga, popeza zipatso zopanda shuga sizipezeka mwachilengedwe. Izi zimakhudza chiwonetsero cha zipatso cha glycemic, koma sizichepetsa mawonekedwe awo ofunikira pazovuta zazikulu monga matenda a shuga.

Zipatso sizinthu zomwe zimaloledwa kudya zopanda malire. Ndipo aliyense wodwala matenda ashuga amasankha yekha ngati ali ndi zipatso tsiku lililonse kapena amachepetsa kawiri pa sabata. Ndikofunika kwambiri kukumbukira kuti ndi zipatso ziti zomwe zimaletsedwa mu shuga ndikuzipatula kwathunthu kuzakudya.

Ndi zipatso ziti zomwe anthu omwe amadwala matenda ashuga angayankhe ndi katswiri mu kanemayu.

Chifukwa chiyani chizindikirochi ndichofunikira?

Zakudya zoyenera kwa anthu odwala matenda ashuga ndizofunikira kwambiri pakuchiritsa moyenera komanso chitsimikizo cha thanzi labwino. Menyu yophatikizidwa kwa masiku angapo imatha kukhala yosavuta kwa wodwalayo, koma chifukwa cha ichi muyenera kudziwa zina mwazinthu. Chimodzi mwa izo ndi GI, yomwe imawonetsa momwe mbaleyo ipangitsira kuti magazi atuluke m'magazi ndikuwonjezera shuga. Mwa njira, GI ya glucose yoyera ndi mayunitsi 100, ndipo ndikuyerekeza ndi zomwe zina zotsalazo zimayesedwa.

Popeza zipatso ndizophatikiza pazakudya za anthu odwala matenda ashuga, ndikofunikira kumvetsetsa kuti ndi zakudya zingati komanso kuti ndi zovomerezeka bwanji kuti musavulaze thupi. Posadziwa mulingo wa GI (wotsika kapena wapamwamba), anthu ena amadzidulira mtundu wamtunduwu, akumapatsa mavitamini ndi zinthu zina zopindulitsa.

Zomwe zimakhudza Gi?

Zomwe zimakhala ndi ma fiber opera mwa iwo, komanso kuchuluka kwa mapuloteni ndi chakudya, zimakhudza zipatso za GM. Kuphatikiza apo, chizindikirochi chimadaliranso mtundu wa chakudya (mwachitsanzo, fructose imakhalaotsekemera nthawi 1.5 kuposa glucose, ngakhale GI yake imangokhala 20, osati 100).

Zipatso zimatha kukhala ndi otsika (10-40), apakati (40-70) ndi okwera (oposa 70) GI. Chotsikirapo chizindikiro ichi, chimachepetsa msuzi, chomwe ndi gawo lamalonda, ndipo zimakhala bwino kwa odwala matenda ashuga. Kusintha kwadzidzidzi kwamagazi a shuga m'magazi ndikosafunikira kwambiri, chifukwa kungayambitse zovuta zambiri komanso thanzi labwino. Makhalidwe a GI a zipatso zotchuka kwambiri akuwonetsedwa patebulopo.