Momwe mungachepetse mndandanda wa glycemic wa zakudya, mkate ndi masamba?

Tiyeni timvetsetse mndandanda wa glycemic. Mndandanda wa glycemic umawonetsa momwe shuga ya magazi amunthu imakhudzira. Momwemo, kukwera kwa mndandanda wamankhwala amtunduwu, kukwera kwa msanga wamagazi, ndipo mosiyanasiyana.

Momwe mungachepetse mndandanda wa glycemic? M'malo azakudya, pali njira zina zoyendetsera chakudya zomwe zimakupatsani mwayi wochepetsa mndandanda wazakudya za glycemic.

Pafupifupi chakudya chanu chonse chomwe mumakonda - mbatata, mkate, pasitala, zipatso zochulukirapo, maswiti, ndi zina zambiri zokhala ndi index ya glycemic.

Ingoganizirani tirigu wokhuthala. Mulinso zigawo ziwiri: amylose ndi aminopectin. Amylose ndi chingwe chachitali chomangidwa ndi mikanda ya glucose. Aminopectin ndi ofanana ndi amylose, koma ali ndi nthambi zowonjezera.

Chifukwa cha amylose ndi aminopectin, omwe ali m'matcheni, glucose amachotsedwa pang'onopang'ono kuchokera kuzinthu. Momwe mungachepetse mndandanda wamtundu wa glycemic - yesetsani kukhala ndi deta yayikuluyo!

Mwachitsanzo, aminopectin amawonongeka pokonza chinthucho m'madzi otentha ndikupanga mikanda ya glucose. Chifukwa chake, munthu ayenera kuyesetsa kusunga amylose mu umphumphu: kwambiri amylose mu mankhwala okhuthala, amachepetsa index yake ya glycemic.

Momwe mungachepetse mndandanda wa mbatata? Ndikulimbikitsidwa kuti musadule mbatata (mwanjira iyi mukuthyola kale maunyolo), ndikuphika yunifolomu yawo kapena kuphika mu uvuni. Mlozo wa glycemic wa mbatata mu kutentha kumeneku umachepetsedwa ndi magawo a 10-15.

Momwe mungachepetse mndandanda wa glycemic wa phala? Porridge siyenera kuphikidwa osati chimanga, koma kuchokera ku tirigu wathunthu, mwachitsanzo, ma oat flakes kuti abwezere mafuta a oat.

Momwe mungachepetse mendulo ya glycemic ya pasitala? Choyamba, pasitala pazosankha zanu ziyenera kupangidwa kuchokera ku tirigu wa durum, ndipo chachiwiri, muyenera kuwaphika kwa mphindi pafupifupi 8 kuti asunge density yawo (Al dente). Chifukwa chake, ulusi umasungidwa mu pasitala, womwe umalepheretsa kuwonongeka kwa maunyolo amylose ndi aminopectin. Izi zimakuthandizani kuti muchepetse kupita kwa glucose kulowa m'magazi.

Kutumizira kwa pasitala - 100-150 magalamu.

Momwe mungachepetse mndandanda wa glycemic wa dumplings? Apa muyenera kuchita motere: kuphika dumplings, kenako ozizira. Musanadye, ingopangiraninso. Ndizosadabwitsa, koma njirayi imatsitsanso index ya glycemic ya mbale iyi.

Momwe mungachepetse mndandanda wa mkate wa glycemic? Choyambirira chomwe muyenera kudziwa ndikudya mkate wopanda bwino. Koma ngati mukufuna kudya kagawo kakang'ono ka mikate yoyera, kuyiyika mufiriji kwa mphindi 15-20, kenako idyani mwachizolowezi!

Mndandanda wa glycemic wa zipatso zochulukanso ndiwokwera, motero, pali lamulo limodzi lokha: zipatso zimayenera kukhala zokhwima.

Momwe mungachepetse mndandanda wamasamba a glycemic? Idyani makeke otsekemera osati ndi tiyi, koma ndi ena mkaka wowawasa, monga kefir. Osangomwa yogurt yokoma! Mapuloteni ndi mafuta okhala mu kefir amachepetsa njira ya glucose omwe amalowa m'magazi.

Njira yapadera yochepetsera mndandanda wazakudya za glycemic ndikugwiritsa ntchito CHIKWANGWANI mu zakudya zamasamba!

Mwa njira, chinangwa ndimtundu wabwino kwambiri wa fiber. Nthambi zimathandizira kuchepa. Kodi mungatani kuti muchepetse kunenepa?

Gennady Malakhov wodziwika kuchokera ku Channel One adalemba m'buku lake: ngati mukufuna kudya chidutswa cha mkate ndipo osanenepetsa, muyenera kudya gawo la saladi wobiriwira musanadye mchere!

Mbatata, pasitala wophatikizidwa ndi mchere wa saladi amateteza chigobacho ndikuletsa maunyolo kuti aswe! Ndipo motero zimachepetsa mndandanda wazomwe wagulitsira.

Chinsinsi cha index ya glycemic

Zakudya zambiri zomwe zimadyedwa ndi anthu, kuphatikiza ma calories, zimakhala ndi index yake ya glycemic. Pa chimbudzi, chakudya chimasandulika kukhala shuga - shuga wosavuta. GI imakhudza shuga wamagazi mukatha kudya.

Insulin, yomwe imapangidwa ndi kapamba, imanyamula shuga wina kumaselo kuti ipange mphamvu. Glucose owonjezera amasungidwa ngati minofu ya adipose kuti mugwiritse ntchito pambuyo pake. Mkulu kwambiri pamatchulidwe a glycemic, kuchuluka kwa shuga m'magazi, komanso insulini. Chifukwa chake, mulingo wa GI umakhudza mwachindunji kuchuluka kwa mapaundi owonjezera.

Kuchuluka kwa insulin sikuti kumangowonjezera kuchuluka kwa glucose ngati mafuta, komanso kumalepheretsa kugwiritsa ntchito kwake mphamvu, popeza ntchito za ma enzymes zomwe zimaphwanya mafuta zimaponderezedwa.

Madzi a insulin samalola kuti mafuta awotchedwe ngakhale atachita zolimbitsa thupi kwambiri. Ntchito ya insulin ndikuwongolera kuchuluka kwa shuga m'magazi.

Ndi mulingo wambiri wa glucose, kuchuluka kwa norepinephrine, ndiko kuti, mahomoni opsinjika, amakula. Izi zikuwonetsedwa mu chikhumbo cha munthu chofuna kudya mankhwala olemera kwambiri. Mukatenga mankhwala apamwamba a GI, njala idzamveka kwambiri kuposa chinthu chotsika cha GI.

Pafupifupi anthu onse ali ndi kuchuluka kwa insulin, komwe nthawi zambiri kumabweretsa kunenepa kwambiri.

Glycemic Index

Mndandanda wazamtundu wamthupi ndi mtengo wowonetsa kufanana kwa kulemera kwa thupi kutalika kwamunthu. Chifukwa chake, ndizotheka kumvetsetsa ngati kulemera ndikwabwinobwino kapena ngati chakudya chikufunika.

BMI imatha kuwerengera pawokha pogwiritsa ntchito njira I = m / h2, pomwe:

• m - kulemera kwa thupi m'mililogalamu,
• h2 - kukula kwamamita.

Bungwe Loona za Umoyo Padziko Lonse latengera mfundo zina za mndandanda wa glycemic. Magawo Oikidwa:

1. otsika: mpaka 55,
2. pakati: 56 mpaka 69,
3. okwera: kuchokera 70 mpaka 100.

Mitundu ya 60 mpaka 180 patsiku imawoneka yabwinobwino. Kutengera BMI, chizolowezi cha GI tsiku lililonse chimatsimikizika, kusintha komwe sikofunikira:

• mpaka ma kilogalamu 80: 30 - 40,
• kuchokera pa ma kilogalamu 80 mpaka 120: 20 - 30,
• kuyambira ma kilogalamu 120 mpaka 180: 18–20.

Maganizo olakwika wamba

Nthawi zambiri anthu omwe akufuna kuchepetsa thupi amamasukira zakudya zosiyanasiyana. Zakudya za mono-zipatso zokhala ndi chinthu chimodzi chodziwika bwino, chomwe chimayenera kudya nthawi yonseyo, ndipo nthawi zambiri, mopanda malire, zimakhala ndi kutchuka kwambiri.

Zakudya zitha kukhala:

Musanadzisankhire nokha zakudya, sikokwanira kungodziwa zokhala ndi zopatsa mphamvu zokha.

Mndandanda wamtundu wa glycemic nthawi zonse umakhala wofanana ndi zopatsa mphamvu. Nthawi zina, amakhala ndi tanthauzo losiyana kotheratu. Mwachitsanzo, mutha kukumbukira mavwende, omwe ma calorie omwe amakhala otsika kwambiri, 40 kcal pa 100 g, koma index ya glycemic ikufanana ndi 75 (yokhala ndi 100).

Ngakhale zili ndi calorie yotsika, mavwende sangatchulidwe pazogulitsa zomwe zili ndi GI yotsika. Izi zikutanthauza kuti kuiwononga m'magawo akuluakulu kumapangitsa kuti insulini itulutsidwe ndikuthamangika shuga m'magazi. Chifukwa chake, ma depos depositi amawoneka, zomwe zimakhala zovuta kuti zithetsedwe.

Komabe, ndikofunikira kudziwa kuti mavwende ali ndi zopatsa mphamvu zosakwana 5%, zomwe zimapulumutsa malonda kuti asalowe mndandanda wazosafunikira.

Kapangidwe kakang'ono kameneka kamene kamaperekera chakudya cha GI chachikulu.

Mndandanda wotsika wa glycemic

Kuti mudziwe zakudya zomwe zimayenera kudya nthawi zambiri, komanso zomwe sizikhala zochepa, muyenera kugwiritsa ntchito gome lapadera lomwe limawonetsa GI pachinthu chilichonse. Zakudya zokhala ndi GI yotsika zimachepetsa kuyamwa kwa shuga m'magazi, kumverera kotalika mtima komanso kosafunikira kwenikweni kwa mafuta.

Mabhanana, buledi, ndi zakudya zina za GI zapamwamba zimayambitsa kupsya kwa shuga, motero insulin. Chifukwa chake, kusweka kwamafuta (i.e. lipolysis) kumapanikizidwa ndipo maselo atsopano am'madzi amadziunjikira.

CHIKWANGWANI ndi zakudya zina zamafuta ndizothandiza kwa anthu omwe ali ndi matenda ashuga. Amagulitsidwa ngati chowonjezera chowonjezera. Itha kuwonjezeredwa ku:

Ngati mbewu zonse ndi zipatso zokhala ndi CHIKWANGWANI zilipo m'zakudya, zowonjezera sizofunikira.

Zakudya zamafuta zimadziwika kuti zimamwa kwambiri pang'onopang'ono. Ndikwabwino kusakaniza phala ndi mafuta, koma osagwiritsa ntchito kupitirira 20. Saladi zokhala ndi ndiwo zamasamba zatsopano ziyenera kuwonjezeka pamenyu yazopatsa mafuta.

Zakudya zozizira sizimadziwikanso msanga ndi thupi. Mwachitsanzo, kuyamwa kwa ayisikilimu kumachedwa pang'ono poyerekeza ndi maswiti ena.

Ufa wofunikira umayenera kusinthidwa ndi mtundu wa tirigu wathunthu, kapena ufa wosalala kapena wowoneka bwino. Makamaka, zopezeka:

Pang'onopang'ono zinthu zopangidwa kuchokera ku tirigu wa durum. Mutha kugula zakudya zamafuta zomwe zimakhala ndi zowonjezera bwino, monga mbewu za fulakesi.

Mndandanda wa mbatata wa glycemic udzasinthira pansi ngati sunadulidwe, koma wowotcha mu uvuni kapena kuphika mayunifolomu awo. Munthawi yamatenda othandizira kutentha munjira izi zimachepetsedwa ndi 15 ma unit.

Mndandanda waminyewa ya glycemic ungathenso kuchepetsedwa. Kuchepetsa kumatheka ngati simugula chimanga, koma gwiritsani ntchito mbewu zonse. Mwa njira, buckwheat, oatmeal ndi barele porridge yokhala ndi shuga ndizothandiza kwambiri.

M'pofunikanso kukambirana za momwe mungachepetsere index ya glycemic ya pasitala. Ndi macaroni okha ochokera ku durum tirigu amene ayenera kupezeka pamenyu; amawiritsa kwa mphindi pafupifupi zisanu ndi zitatu kuti akhalebe wopanda nkhawa.

Ndi kuphika kofatsa kumeneku komwe fiber imatha kusungidwa kuti isawononge aminopectin ndi amylose. Zotsatira zake, zimapangitsa kuti pang'onopang'ono kuti shuga alowe m'magazi. Kutumizira kamodzi kwa izi sikuyenera kupitirira 150 g.

Glycemic index ya dumplings imatsika chifukwa chophika komanso kuzizira. Asanadye, ma dumplings amatha kuwotha. Izi zitha kuwoneka zodabwitsa, koma iyi ndi njira yokhayo yotsitsira index ya glycemic ya dumplings.

Zogulitsa zophika mkate, madokotala amalimbikitsa kusankha njira zonse za tirigu. Ngati mukufuna kudya mikate yoyera, ndibwino kuyiyika mufiriji kwa theka la ola, kenako idyani modekha. Pankhaniyi, GI yake imasinthira yotsika.

GI ya zipatso zomwe yabzala kale nthawi zonse imakhala yokwera. Pali lamulo limodzi: kudya zipatso kumangofunika kukhwima kwabwinoko, ndiye chizindikiro sichingasinthe.

Anthu ambiri ali ndi chidwi ndi momwe mndandanda wamtundu wa glycemic umachepa mukamadya maswiti ndi chinthu china. Kupanga kalozerayo ndi konkira pang'ono, ndibwino kugwiritsa ntchito maswiti osati ndi tiyi, koma ndi mkaka wowawasa wamkaka, mwachitsanzo, kefir.

Kuyenera kudziwitsidwa kusayenerera kudya zakudya zotsekemera. Kuchuluka kwa shuga m'magazi kumatsitsidwanso ndikugwiritsa ntchito kefir kapena yogurt yopanda shuga.

Mutha kutsitsa index ya glycemic powonjezera pazinthu:

Kuchepetsa GI kumapangitsa kuti kuphatikiza michere ndi mapuloteni. Zakudya zomanga thupi zimalola kuti mapuloteni azilowetsedwa bwino, ndipo mapuloteni amachepetsa kuyamwa kwa shuga m'magazi.

Mulingo wotsika ukhoza kukhala, ngati mungaphatikize maswiti ndi zinthu zamkaka. Chochititsa chidwi, ayisikilimu ali ndi index yotsika kuposa chokoleti, pomwe zinthu zonse ziwiri zimakhala ndi shuga wambiri.

Katswiri muvidiyoyi munkhaniyi akuwuzani zambiri za chidziwitso cha glycemic index.

Kugogomezera tsopano kuli pa index ya glycemic ya zakudya muzakudya. Koma nthawi zambiri zakudya zomwe zimakhala ndi index yotsika ya glycemic zimasintha index zawo kutengera zinthu zosiyanasiyana.

Kodi mukufuna kuchepetsa thupi? - Onetsetsani kuti mwayang'ana nkhaniyo.

M. Montignac ndimakhulupirira izi glycemic index chakudya chimagwira ntchito yofunika ngati munthu akufuna kuchepetsa thupi.

Zakudya zamafuta ambiri ndizophatikiza zovuta zamoto. Amakhala ndi wowuma ndipo ali m'gulu la zinthu zokhazokha, zomwe amagawika m'magulu anayi:

Magulu a Chakudya Chowuma

Chimbudzi imayamba mkamwa ndi kutafuna ndipo imapitilirabe - mutadutsa m'mimba - m'matumbo aang'ono.
Kuchuluka kwa glycemia kumawonetsera odzipereka kuchuluka kwa shuga ndipo chifukwa chake digestibility of wowuma .
Kutalika kumeneku kumayeza pamlingo wa glycemic indices.

• Kupenyetsetsa kwawonetsa kuti ndi kuchuluka kofanana ndi michere, kuwonjezeka kwa shuga m'magazi kumatha kwambiri zimasiyana.
• Chomwe chimapangitsa izi ndichakuti gawo lina la wowuma silidimbidwa. Izi zimabweretsa kuyamwa kwambiri kapena kocheperako.

Pali zinthu zingapo zomwe zimayambitsa kuthinana kwa magazi, kuchuluka kwa shuga m'magazi kumayesedwa ndi index ya glycemic.

Kapangidwe ka starch

Mbewu yotsekemera imakhala ndi magulu awiri osiyana:

• ma amyloses
• ndi amylopectin.

Amatha kuphatikizidwa ndi mafuta, mapuloteni, michere ndi kufufuza zinthu (mavitamini, mchere).
Kuwerengera kwa amylose kuti amylopectin ndikofunikira pakukonza kwa zinthu zomwe zimakhala ndi wowuma ndi momwe zimakhudzira thupi la munthu.
Chiwerengero cha amylose / amylopectin chimatha kusiyanasiyana kuchokera ku banja lina la botanical kupita ku linzake, komanso kuchokera ku mtundu wina kupita wina mkati mwa banja limodzi.

Zakale zam'mimba nthawi zambiri zimakhala ndi 15 mpaka 28% amylose.
Komabe, mitundu ina ya chimanga imakhala ndi ma 1% amylose (chimanga cha waxy, zina zomwe zimagwiritsidwa ntchito ngati makulidwe azakudya). Mitundu ina ya chimanga, Mosiyana, imakhala ndi 55% mpaka 80% amylose, koma sichilimidwa, chifukwa zokolola zimachepa ndikukula kwa amylose.
Masamba a Tuber (mwachitsanzo, mbatata) ali ndi zinthu zotsika kwambiri za amylose (17% mpaka 22%).
Nyemba za Nyemba, ndizomwe zili ndi ma amylose apamwamba kwambiri (kuchokera pa 33% mpaka 66%).

Zomwe zimawonjezera index ya glycemic ya zinthu

Mndandanda wa glycemic wa zakudya zokhuthala umadalira zinthu zingapo:

I. Chiwerengero cha amylose / amylopectin

Mafuta ikayamba kuwotchera ndi madzi ambiri, kapangidwe kake kamasintha. Ma granules a starch pang'onopang'ono amatenga madzi ndikutupa. Gawo la amylopectin limasandulika yankho. Kutentha kukapitilira, gawo la amylose limadutsanso mu yankho.
Zotsatira zake ndi mawonekedwe ochulukirapo kapena ocheperako a kuyimitsidwa. Izi ndi njira yotsitsa ya gelatinization.
Kutsitsa zomwe zimapanga amylose, kulimba kwa gelatinization ndi mosiyanitsa .
Mukakhala wowuma kwambiri gelatinize, amatha kuphatikizika ndi ma alpha-amylase (ma enzyme opangira mafuta a starch) komanso kukwera kwa mndandanda wazogulitsa.
Ma amylose ocheperako amakhala ndi wowuma, omwe amakweza mndandanda wake wa glycemic. Ndipo kukwera zomwe zili ndi amylose, kumachepetsa kwambiri gelatinize ndikuchepetsa index yake ya glycemic.

Tsopano ndikosavuta kumvetsetsa chifukwa chake glycemic index ya mbatata yokhala ndi amylose ochepa kwambiri.
Lenti, Komano, amakhala ndi ma amylose okwera komanso index yotsika kwambiri ya glycemic.
Chitsanzo ndichosangalatsa. chimanga.
Chimanga cha wax sichikhala chopanda ma amylose ndipo chimakhala chofunikira ndi msika wazakudya chifukwa champhamvu kwambiri. Amagwiritsidwa ntchito kuti achepetse zipatso zamzitini ndikusunga chiwonetsero cha zakudya zamzitini mumitsuko kapena zakudya zouma. Mndandanda wazosakaniza, walembedwa pansi pazomanga chimanga.
Glycemic index ya waxy chimanga ndi kwambiri (pafupifupi 100).

II. Kugwiritsa ntchito mwaukadaulo ndi matenthedwe a zakudya

Kugwiritsa ntchito kwazinthu kuti zizigwira chinyezi komanso kuwonetsa kutentha onjezani index ya chakudya chamagulu. Mwachitsanzo, kaloti yaiwisi amakhala ndi glycemic index ya 20. Akawiritsa m'madzi, index imakwera mpaka 50.
Njira zina zamafakitale zimayambitsa kukhathamiritsa kwa gelation, mwachitsanzo, kupanga ma flakes (ufa wosenda wa mbatata, ma flakes a chimanga kapena chomanga monga wowuma wosinthika ndi dextrinized starch).
Njirazi zimakulitsa kwambiri index ya glycemic (85 ya malichi chimanga, 95 ya mbatata yosenda, 100 kwa wowuma wosinthika). Kuphatikiza apo, zipatso za popcorn ndi mpunga wotumphukira zimakhala ndi index ya glycemic 15-20% mwapamwamba kuposa chimanga kapena mpunga.

III. "Kuyika" kumachepetsa index ya glycemic

Palinso njira yaukadaulomomwe ntchito yotupa ndi gelatinization ya wowuma imaletsedwa: mwachitsanzo, "kuyika" tirigu wa durum. Pamene njere extrated, amatenthedwa ndipo filimu yoteteza imapangidwa, yomwe imachepetsa njira ya gelatinization ya wowuma panthawi yophika.
Spaghetti ndi mitundu ina ya pasitala "amatenthedwa", ndiye kuti, amathandizidwa ndi kupanikizika kwambiri. Ravioli, lasagna ndi pasitala watsopano amadulidwa mwatsopano kuchokera ku mtanda ndipo chifukwa chake amakhala ndi cholembera chapamwamba cha glycemic, ngakhale amapangidwa kuchokera ku tirigu wa durum yemweyo.
Ndikotheka kupanga zinthu kuchokera ku mtundu umodzi wa ufa, glycemic index yomwe imatha kusiyanasiyana (ravioli 70, spaghetti 40).
Kuphika pasitala kumakhudzanso index yomaliza ya glycemic.
Ngati spaghetti al dente yophika (osaposa mphindi 5), ndiye kuti glycemic index isasinthidwe. Ngati pasitala yophika kwa mphindi 20, chindapusa chimawonjezeka, chifukwa njira yotsekeratu ya gelatinization imathandizira.

Zowonjezera (kuyambira mochedwa Lat. Extrusio - ejection) - ukadaulo wopezera zinthu pakukakamiza kosungunuka kwa zinthu kapena kuyika phala lolimba. Pazogulitsa zakudya (pasitala, Zakudyazi, timitengo ta chimanga, ndi zina), mwa kukakamiza chinthu chovunda kudzera mu dzenje lakuumba la mutu wa extruder.

IV. Kukonzanso: Njira Yosinthanitsa ndi Gelatinization

Kukonzekera kwa wowuma kumabweretsa kugelatinization. Wowuma akatsika, amasinthanso.
Amylose ndi amylopectin macromolecule mu gel amadziwikanso pang'onopang'ono. Chodabwitsachi chimatchedwa kubwezera, i.e. kwambiri kapena kuchepera mwamphamvu ku mawonekedwe apangidwe a mamolekyulu. Mlingo wa kubwerera m'mbuyo umachulukana ndi nthawi yowonjezereka komanso kutsika kutentha.

• Ngati phukusi la vacuum lomwe lili ndi wowuma lisungidwa kwa nthawi yayitali pa kutentha pang'ono (5 ° C), izi zimathandizira kuyambiranso.
• Zomwezi zimachitikanso ngati zinthu zina ziuma. Mkate wowotchera wakale umakhala wochepa chinyezi kuposa mkate wopanda chofufumitsa, ndipo potero umathandizira kuyambiranso kwa wowuma. Izi zimachitikanso popenda mkate.

Ngakhale kubwezera sikubweretsa kusinthidwa kwathunthu kwa gelatinization, mndandanda wa glycemic umatsikabe. Ngati mukuphika spaghetti (ngakhale "oyera" spaghetti) al dente, ndiye iwo khazikani mtima pansi Ndipo kuchokera mwaiwo amakonzera saladi, kenako amakhala ndi cholembera cha glycemic cha 35.
Titha kudziwa kuti mkate wamtundu wamtundu wa mikate umasiyanasiyana kutengera kuti mkate watsopano wochokera mu uvuni ulipobe, yauma kapena yokazinga.
Mwanjira yomweyo, titha kuganiza kuti mkate amaundana ndikuyamba kuthira kutentha kwa firiji kumachepetsa gawo loyambirira la mkate.

Ma lentulo obiriwira ozizira amakhala ndi mndandanda wotsika wa glycemic kuposa mphodza zatsopano zomwe zaphika kumene. Ngati imasungidwa mufiriji kwa maola osachepera 24 musanadye, GI yake imatsikira ku 10-15. Mukamakonda kwambiri mtundu wowuma womwe umayamba, ndi wogwira mtima kwambiri.
Zowonjezera mafuta Kuuma kwa gelatinized kubweza m'mbuyo.
Kuphatikiza apo, kubowola wowuma, komwe kumapangidwanso, kumataya gawo la mphamvu yake ya gelling. Gawo (pafupifupi 10%) la wowuma lomwe limakhala lolimba kwambiri. Mwanjira imeneyi kusinthanso chakudya pambuyo pakusungidwa kuzizira kumathandiza kutsitsa index ya glycemic.

Wowuma wachilengedwe samapezeka muzakudya zokha. Nthawi zina, imatha kukhalabe yamtunduwu mukaphika, ngati madzi omwe ali m'zinthuzo sakwanira gelatinization ya wowuma. Izi ndizofunikira kwambiri pa kutumphuka kwa mkate ndi makeke amfupi, pomwe mapangidwe ake osakanikirana amawasungidwa pang'ono mukaphika. Izi zimabweretsa kutsika kwa index ya glycemic poyerekeza ndi ma starches omwe amapanga gelatinize (mwachitsanzo, mnofu wa mkate).

Izi zikufotokozeranso kuchepetsedwa kwa gelation mukamayendetsa ndi kutsitsa, ndiye kuti, pophika njira komwe mphamvu ya hydration imatsikira kuposa pomwe imawiritsa m'madzi.

Zakudya zamagulu ena zachilengedwe zomanga thupi zimatha kuyambitsa kuchepa kwa hydrolysis (kuswa kwa mankhwala omwe amaphatikizana ndi madzi) okhala ndi chakudya cham'mimba, zomwe zimachepetsa index ya glycemic.
Izi ndizowona makamaka pazinthu zamphesa, makamaka pasitala.
Kukhalapo kwa gluten kumachepetsa ntchito yamagayidwe am'mimba, omwe, nawonso, amachepetsa kuyamwa kwa shuga.
Komanso CHIKWANGWANI mu wowuma amatha kuchepetsa kugwiritsidwa ntchito kwa chakudya cham'mimba, motero, kuchepetsa kukokoloka kwa shuga.

Choyamba, mafuta osungunuka azakudya (omwe amapezeka makamaka mu ma legamu, komanso ma oats) amakhala ndi gawo mwachindunji kapena mosazungulira pakuchepetsa mphamvu ya glucose ndipo, potero, amatsitsa index ya glycemic ya starch yolingana.

VI. Kukula msinkhu

Mndandanda wa glycemic wa zipatso zokhuthala ukuwonjezeka ndi kukula msinkhu. Izi ndizowona makamaka nthochi (ndi maapulo ochepa).

Mabhanana obiriwira amakhala ndi index yotsika kwambiri ya glycemic (pafupifupi 40), yomwe imachulukirachulukira ndikutulutsa (65), chifukwa wowuma amaphatikizidwa bwino ndi kukula msinkhu. Zomwe zimachitikanso ngati nthochi zobiriwira zimakonzedwa bwino.
Kusunga Zinthu zina, makamaka mbatata, zimapangitsa kuti chiwonetsero cha glycemic chikuwonjezeke, chifukwa GI imasintha mwachilengedwe pakupanga "kukalamba" kwa chinthu.

V. Kukula kwamitundu / Kukula kwa Pakupera

Ngati zakudya okhuthala wosweka, tinthu tating'onoting'ono timene timayendetsa ma hydrolysis a mamolekyulamu. Izi, zimawonjezera index ya glycemic.
Kwenikweni, izi zimakhudza tirigu, yemwe amaphwanyidwa kukhala ufa.
Komanso, ufa wa mpunga umakhala ndi mendulo yapamwamba kwambiri kuposa mpunga.
Tirigu ankakhala pansi pamiyala yamiyala kuti amaunjika ufa. Unali kuzingidwa ndi ma coar usanayambe kukonzedwa, koma ufa unakhala wowuma. Mndandanda wamtundu wa glycemic womwe umadziwika kuti "buledi woyera" unachokera pa 60 mpaka 65, womwe ndi wovomerezeka.
Mkate wopangidwa kokha kuchokera ku wowawasa wachilengedwe umathandizira kutsitsa index.
Mkate wopangidwa kuchokera ku mbewu zonse, wokhala ndi fiber ndi mapuloteni ambiri, umakhala ndi index yotsika ya glycemic (pakati pa 35 ndi 45).

Ndi kupangidwa kwa mphero ya cylindrical mu 1870, kupanga zoyera kumayambira kufalikira kumadzulo, kenako kudziko lonse lapansi. Kupanga kwatsopano kumene kumeneku, kumawonedwa ngati "kupita patsogolo", ngakhale kunapangitsa kutsika kwa zakudya m'zinthu zophikira buledi.
Chifukwa cha zida zopukutira zopitilira muyeso, ufa umakhala “wotsukidwa” mwaukadaulo. Komabe, kuchokera pamalingaliro azinthu zathupi, izi zimatanthawuza ulusi wocheperako, mapuloteni ochepa komanso kufufuza zinthu (mavitamini, mchere, ma acid acofunikira) ndi tinthu tating'onoting'ono.
Zotsatira zake, glycemic index ya zakudya zopangidwa kuchokera ku ufa uyu ndiwambiri.

Ngati mungawerenge nkhaniyi ndipo simumvetsa chilichonse, osati zowopsa - Tsopano tiwombera mwachidule zomwe zanenedwa ndikuwonetsa mfundozo.

Zomwe zimawonjezera index ya glycemic ya zinthu

1. Zakudya zopatsa mphamvu zosiyanasiyana ziyenera kukumbukiridwa, chifukwa palibe "wowuma" wokha, koma ambiri "oyambitsa".
2. Starches poyambilira amasiyanitsidwa ndi mtundu wawo wamapangidwe (amylose / amylopectin ratio), komanso zomwe zimapezeka komanso kuphatikiza kwa michere (mapuloteni, fiber fiber).
3. Zomwe zimayambira zimakhudzidwa ndimadzi, kuzizira kapena kutentha, komanso zinthu zosakhalitsa.
4. Chakudya chimasinthidwa kudzera mu mafakitale, khitchini kapena chakudya chilichonse pokhudzana ndi glycemic index ndi digestibility.

Izi zimawonetsedwa mu glycemic yolingana.

Chifukwa chake, mndandanda wamtundu wa glycemic wopezeka pazakudya ndi chotsatira cha zinthu zambiri zomwe ziyenera kulingaliridwa posankha zakudya.

Zakudya Zopatsa Mphamvu sananyalanyaze mawu ofunika awa asayansi omwe akhala akudziwika kwa zaka zopitilira 15. Zotsatira zake, malo ogulitsa zakudya sikuti adangokhoza kufalitsa mitundu ya zinthu zomwe zimabweretsa vuto lalikulu, komanso adapanga njira zama mafakitale pokonzanso, kuphika, ndikusunga zomwe sizikuwonjezera magazi a glucose mwanjira.

Lero tikudziwa kuti hyperinsulinism imachitika chifukwa cha zovuta zoyipa zama metabolism komanso chifukwa choti kunenepa kwambiri, matenda a shuga a II komanso matenda angapo amtima okhudza mtima amakhudza anthu ambiri padziko lapansi.
Sichingachite bwino pakadali pano kuvomereza kuti ogula azitha 50% mpaka 55% ya zosowa zawo zamagetsi tsiku lililonse popanda chakudya chakudya chamafuta ayenera kudya.

Malangizo azakudya izi samakwanitsidwa ndi malongosoledwe omwe amakupatsani mwayi woti musankhe ndikuwonjezera mafuta mwanjira yawo monga mndandanda wawo wa glycemic.
Ndikulimbikitsidwa kuti "kudya" moyenera kudya zakudya zovuta, zomwe sizofunikira kwenikweni pokhudzana ndi chidziwitso cha masiku ano chopatsa thanzi.
Ofufuzawo F. Bornet ndi Pulofesa G. Slama anazindikira kuti "Zophatikiza zamagalimoto zovuta sizisinthana" koma muyenera kudziwa izi "Zakudya zina zokhala ndi zakudya zamafuta ndi zina zotentha zimakhala zambiri zodwala kwambiri kuposa shuga." mwachitsanzo, masamba ophika (GI 95) ali ndi mphamvu yowonjezera shuga wamagazi kuposa shuga (GI 70).

Michelle Montignac anali woyamba kudyetsa mdziko lapansi kuti afotokozere lingaliro la glycemic index pankhani yokhudza kuwonda.

Pazaka 15 zapitazi, awonetsa m'mabuku ake onse momwe kusintha kwa zizolowezi zakadyedwe kwathandizira kuchuluka kwa kunenepa kwambiri m'zaka 50 zapitazi.

Makolo athu adadya mwanjira yoti shuga ya magazi idakwera pang'ono pokha (makamaka chakudya chomwe chinali ndi chakudya chamthupi chokhala ndi index yotsika komanso yotsika kwambiri ya glycemic).
Tidasintha chakudya chama hyperglycemic (makamaka chophatikiza ndi chakudya chamagulu ambiri a glycemic), anthu ochulukirapo anayamba kudwala matenda a metabolic, makamaka hyperinsulinism, yomwe imapangitsa kwambiri kulemera ndi matenda a shuga.

Kudziwa zomwe zingakuthandizeni

Mulibe chakudya

Amakhudza shuga wamagazi kokha mwanjira ina motero alibe GI, ngakhale otsika kwambiri.

Zomwe Zimakhudza Glycemic Index of Products

Tikudziwa kuti pali zifukwa zingapo zomwe zimathandizira ku glycemic index ya zakudya.

Lero palibe umboni wotsimikizika wasayansi pazotsatira zakanthawi kokhala ndi zakudya zochepa za GI popewa matenda onenepa kwambiri.
Kuphatikiza apo, zinthu zosiyanasiyana zimasokoneza kugwiritsa ntchito GI.
Zinthu zambiri zimayambitsa kupatuka kuchokera ku chinthu cha GI.

Zambiri za GI pazopatsa chakudya zomwe zimaperekedwa nthawi zambiri zimakhala zosiyanasiyana.

1. Mndandanda wa glycemic wa zakudya zamkati nthawi zambiri umakhala wapamwamba kuposa zakudya zosaphika.

Onse mawonekedwe ndi nthawi yakukonzekera ndi yomwe imayambitsa GI ya malonda.
Mbatata zosenda, mbatata ndi mbatata zophika nthawi zambiri zimakhala ndi GI> 70. Mbatata yophika nthawi zambiri imakhala ndi GI

2. Zomwe kapangidwe kazakudya kali ndi gawo: kudya munthawi yomweyo mafuta kapena mafuta oundana amachepetsa kuchuluka kwa shuga m'magazi ndikuchepetsa kuchuluka kwa GI.

3. Kukonza ndi kuphika kumatha kusintha GI.

4. Kuphatikiza apo, pali kusiyana kwakukulu pa GI yazinthu zina.

Mndandanda wazakudya wa glycemic umadalira zinthu zambiri: kuthamanga kwa chakudya, kukula kwa gawo, kukonzekera, mitundu ndi kuchuluka kwa kukhwima kwa zinthu, komanso zinthu payekhapayekha, monga kupondera chakudya mukafuna kutafuna, kugaya, kutsutsana ndi insulin (kwakukulu, mphamvu kuchokera ku insulin sensitivity).

Sayansi ikuyenera kugwira ntchito pamutuwu, koma ...

Komabe, mawonekedwe a kunenepa kwambiri chifukwa cha kudya "Zolakwika" chakudya, chomwe ndi zakudya za GI zapamwamba monga shuga, mkate woyera, ndi mbatata, mpunga, kapena kaloti.
Pogwiritsa ntchito kwambiri zakudya zomwe zili ndi GI yotsika, mutha kupewa kupewa kuwonda kwambiri, mwinanso, matenda ena.

Tsopano mukudziwa kuti ...

Mmodzi ndi yemweyo mankhwala - osiyana glycemic index.

1. Kutengera njira yokonzekera, index ya glycemic yamalonda ingasiyane.

Izi zimachitika chifukwa cha wowuma omwe amapezeka mu chakudya. Sitifunikira kumvetsetsa zovuta zomwe zimachitika m'matupi athu. Nthawi zambiri, zakudya zomwe zimamwa kapena madzi otentha zimakhala ndi GI yapamwamba kwambiri. Pankhaniyi, al dente phala ndikofunikira kuti uiike yofewa.

Chitsanzo china:

Kaloti waiwisi (GI = 20) ndi kaloti wowiritsa (GI = 50)

Zomwezi zimagwiranso kwa chakudya chatsopano chokonzedwa ndi mkaka. Chakudya chikayamba kutentha, GI imadzukanso.

2. Kugwiritsa ntchito pazinthu kungasinthe GI.

Njira zamatekinoloje, monga, mwachitsanzo, kudula kapena kukukuta, kapena kukonza chimanga mu mapopopo kapena ophikira chimanga, mbatata zosenda, kuonjezera GI:

Mbatata yophika (GI = 70) ndi mbatata zosenda (GI = 80)

Mbatata yosenda (mankhwala omaliza kuchokera ku ufa) (GI = 90)

3. Mlingo wokhwima umakhudzanso glycemic index

Zinthu zosakhalitsa zimagwiranso ntchito yofunika, mwatsoka, palibe zotulukapo zabwino, monga ndi whiskey (poganiza kuti kutalika kwakeko ndizabwino). Nachi zitsanzo kwa okonda nthochi:

Nthochi yosasenda (GI = 35) ndi nthochi kucha (GI = 55)

4. Zotsatira zabwino za kuzizira

Ndikwabwino kudya saladi wobiriwira wa pasitala kuposa pasitala ofunda.

Zochita

• Mosasamala zomwe mukudziwa pakalipano pazinthu za GI, tsatirani malangizowa.
• Idyani zamasamba ambiri! Zosiyanasiyana!
• Idyani Nyemba! Kuphika zakudya zosiyanasiyana sabata iliyonse.
• Idyani mkate wathunthu, chimanga champhesa chonse, mpunga wa bulauni, ndi pasitirosi ya tirigu. Komanso, mbatata zomwe zimapangidwa mwachitsanzo, zophika kapena zophika, ndizofunikira kwambiri.
• Gwiritsani mafuta apamwamba a masamba. Mafuta osinthidwa, mafuta a azitona, mafuta a nyongolosi ...
• Idyani zipatso ziwiri zatsopano patsiku.
• Idyani nsomba imodzi kamodzi pa sabata.
• Pezani mwayi wosankha zamkaka zambiri ndi tchizi! Idyani za ma servings atatu tsiku lililonse ndikusankha njira zotsukira.
• Imwani kwambiri.