Glycemic index ya mbewu ndi mbewu za chimanga, tebulo lathunthu

Ngati mwadzisankhira nokha njira yazaumoyo, ngati mumakonda kudya moyenera ndikukhala bwino, ndiye kuti muyenera kuyang'anira osati Lembe la LLL, komanso mndandanda wamtundu wa glycemic. GI ikuwonetsa momwe chakudya cha mankhwala amodzi kapena china chimakhudzira kuchuluka kwa shuga m'magazi a munthu, ndipo, motero, mulingo wa insulin. Tebulo la mndandanda wazinthu zamphepete ndi maphala angakuthandizeni kudziwa nkhaniyi. Ndikofunikanso kulingalira kuti malonda ake ndi otani: yaiwisi kapena yophika.

Tsitsani tebulo kuti muzigwiritsa ntchito nthawi zonse, apa.

Glycemic index ya chimanga ndi chimanga, tebulo la GI yayikulu

Mitundu yamatumbo akuluakulu imasiyidwa mu chakudya cha anthu odwala matenda ashuga ngati nkotheka. Izi ndizowona makamaka kwa anthu omwe ali ndi vuto la shuga, losawerengeka.

Mfundo ina ndi zakudya zosiyanasiyana. Njere iliyonse imakhala ndi michere yake komanso zinthu zake zapadera.

Kuti mupange zakudya zabwino kwambiri za anthu odwala matenda ashuga, musinthanitse tirigu wina pagome wokhala ndi chisonyezo chotsika cha glycemic pafupifupi tsiku lililonse. Nthawi yomweyo, ndibwino kuzigwiritsa ntchito nthawi yoyamba ya tsiku, pomwe thupi lathu limasowa kwambiri mphamvu.

Kodi mndandanda wamtundu 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 wawo.

GI imawerengedwa kuti ndi yotsika, motero ndiyotetezeka kwa wodwala yemwe ali ndi matenda ashuga, ngati zizindikiro zake zili pamtunda kuchokera pa 0 mpaka 39. Kuchokera 40 mpaka 69 ndi avareji, ndipo pamwamba 70 pali 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.

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.

Zomwe zimapangidwira komanso zomwe zimapezeka m'thupi sizisintha, ndipo zisonyezo zimasiyanasiyana chifukwa cha kupezeka kwa madzi mumbale yophika.

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 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.

Phula la mapira limatengedwa kuti ndi mankhwala okhala ndi mndandanda wokwera. 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.

Kodi GI imakhudza bwanji wodwala matenda ashuga?

Chowunikira chomwe chikuwonetsedwa sichinthu chokhazikika komanso chosasinthika.

Mlozera umapangidwa kuchokera kuzowonetsa zingapo:

• mankhwala opangidwa ndi mankhwala,
• njira yothetsera kutentha (kuphika, kutsitsa),
• kuchuluka kwa fiber
• zopindika zowonongeka.

Mwachitsanzo: index ya mpunga

Mtengo uwu umathandizidwanso ndi zinthu monga:

• kukula
• kalasi
• zachilengedwe zamtunduwu,
• kupsa.

Zotsatira za thupi la munthu pazinthu zosiyanasiyana sizofanana - kukwera kwambiri kwa kalozera, shuga wambiri amalowa m'magazi pakukumba ndi kuwonongeka kwa fayilo.

Chizindikiro chowoneka bwino chimaganiziridwa kuti ndi magawo a 0- 39 - mbewu monga zoterezi zitha kugwiritsidwa ntchito mu chakudya popanda zoletsa.

Chiwerengero wamba ndi magawo 40-69, motero zinthu zotere ziyenera kuphatikizidwa ndi chakudya chochepa. Ngati chizindikirocho chili 70 ndi kupitilira, ndiye kuti mbewu zoterezi zitha kugwiritsidwa ntchito menyu tsiku lililonse pokhapokha mutakambirana ndi katswiri.

Mndandanda wamatumbo a glycemic

Kuti apange menyu woyenera munthu, ayenera kufunsa magome a GI, chifukwa ndikofunikira kuyang'ana osati popanga vitamini-mineral yokha, komanso zinthu zomwe zingagulitsidwe kuti zikweze shuga. Kukwera kwambiri kwa shuga kumatha kuyambitsa matenda a hyperglycemia, komanso kungawononge ziwalo zamkati, popeza katundu wawo akuwonjezeka.

Munthu wamkulu

Njerezi zizigwiritsidwa ntchito mosamala kwambiri.

Porridge la iwo lifunika kuwaphika pamadzi, chifukwa amachepetsa chizindikiro, koma ngakhale pamenepo, kuphatikiza pamasamba kumatheka pokhapokha ndi chilolezo cha adotolo atatha kuyesa mayeso oyenera.

Tebulo la mbewu monga chimanga chachikulu:

Chimodzi mwazinthu zamitundu ya tirigu zomwe zimakhudzana ndi zinthu zomwe zimakhala ndi mitengo yayitali (65 mayunitsi) ndizabwino. Zomwe zimapangidwa monga chimanga, komanso monga chimanga kuchokera pamenepo, ndizofunikira ndi mkuwa wambiri. Ichi ndi chofunikira pakukhazikika kwa dongosolo la minofu ndi mafupa, mukudwala matenda ashuga 90% ya milandu.

Kugwiritsa ntchito phalayi kumathandiza kupewa matenda a mafupa. Croup ali ndi vitamini B5, yemwe amateteza magwiridwe antchito amanjenje.

Couscous, ngakhale alipo ambiri michere, sangathe kuyikidwa mgulu la anthu odwala matenda ashuga, chifukwa mndandanda umatha kukwera mpaka magawo 70. Ndikofunika kugwiritsa ntchito madzi wamba pakuphika, kupatula kuwonjezera kwa shuga, os kuwonjezera mkaka. Fructose kapena mapulo manyowa ayenera kugwiritsidwa ntchito ngati zotsekemera.

Ma grits amatinso chakudya chomwe chimakhala ndi index yayikulu ya glycemic, koma nthawi yomweyo, phala ili ndi mavitamini ndi michere yambiri.

Tebulo la michere

Mndandanda wazinthu zomwe zingagwiritsidwe ntchito mu chakudya popanda malire:

Nthawi zonse, pafupifupi kawiri pa sabata, kugwiritsa ntchito mapala a barele, owiritsa m'madzi, Amakhala bwino:

• mkhalidwe wamanjenje ndi mtima,
• maziko amakulu
• hematopoiesis.

Ndikawonjezeranso kadyedwe kazakudya, munthu amathandizidwa kukhala wathanzi komanso kukhazikika kwamisempha yamagazi.

Zowonjezera za barele wa ngale:

• kuyeretsa thupi la zinthu zoyipa,
• onjezerani chitetezo chokwanira
• kulimbitsa mafupa
• kusintha khungu ndi mucous nembanemba,
• kusintha masomphenya.

Tiyeneranso kukumbukira kuti phala ili ndi zofooka zingapo, chifukwa chake litha kuphatikizidwa ndi chakudya ngati zotsatirazi zotsutsana sizikupezeka:

• Kusokonezeka kwa chiwindi,
• kudzimbidwa pafupipafupi
• kuchuluka acidity m'mimba.

Ndibwino kuti musagwiritse ntchito barele ya ngale podyera chakudya chamadzulo. Kuti muchepetse kukoma, mutha kuwonjezera dzira lophika ndi phala.

Kodi kuphika kumakhudza bwanji?

Kuphika kumathandizira kutsitsa index. Komabe, ziyenera kupangidwa kokha pamadzi. Zowonjezera za shuga, mkaka, batala siziloledwa. Kusankhidwa kwa mbewu monga chimanga chonse kumathandizanso kuti kuchepetsera chizindikirochi; chifukwa chake, balere ya ngale ndiyoti ikhale yothandiza kwambiri.

Pafupifupi, kuphika bwino kumachepetsa index ndi magawo 25-30. Njira ina yochepetsera mayunitsi - madzi otentha. Izi zitha kuchitika ndi oatmeal kapena buckwheat.

Mbewu zoterezi, zomwe zimakhala ndi mafuta ochulukirapo 70%, zimasokoneza shuga. Ndiye chifukwa chake, kuchuluka kwa magawanidwe kotere kumachitika, ndiye kuti shuga wamagazi mwa anthu amawonjezereka. Pali njira zingapo zochepetsera GI komanso kuchepetsa zoopsa za odwala matenda ashuga.

• kuwonjezera 5-10 ml ya mafuta masamba,
• kugwiritsa ntchito mbewu zonse kapena osatulutsa.

Ndi bwinonso kuphika phala muma boiler awiri.

Makanema pazakufunikira kwa kuchuluka kwamaakaunti a glycemic index:

Chifukwa chake, chidziwitso cha glycemic ndichizindikiro chofunikira kwambiri komanso chofunikira kwambiri chomwe chimayenera kukumbukiridwa ngati kupezeka kwa matenda a shuga kwachitika. Ndikofunikira kugwiritsa ntchito tirigu wokhala ndi index yotsika mumenyu, chifukwa amatha kukhala opanda malire, chifukwa chake, samakumana ndi mavuto ndi njala. Kuphatikizidwa kulikonse m'zakudya zamafuta ochokera ku chimanga chokhala ndi index yayikulu kuyenera kuvomerezedwa ndi adokotala.

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:

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:

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

Kugwiritsa ntchito njere pafupipafupi kumabwezeretsa vuto lamanjenje, kumayendetsa kagayidwe kachakudya, ndikuwonetsa 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.

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 kufika 70. Ndikulangizidwa kuti musagwiritse ntchito mkaka ndi shuga pakukonzekera phala ya 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 - imagwiranso ntchito ya chowunikira chowonekera, chimalepheretsa mawonekedwe a retinopathy.

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.

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.

Sikulimbikitsidwa kuti mugwiritse ntchito pazakudya za anthu odwala matenda ashuga komanso anthu omwe akuyesera kuti achepetse thupi.

Barele akulira

Zogulitsazo ndi za gulu la zinthu zomwe zili ndi mtengo wololera wapakati. Mphesa zosapsa - 35, phala kuchokera ku zipatso za barele - 50.Mbewu zomwe sizinatengeke kupukuta 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
• ayodini
• mafuta acid osakwaniritsidwa
• tocopherol
• beta carotene
• Mavitamini B.

GI - ndi chiyani

Pansi pa glycemic index ya chimanga ndi zinthu zina amatanthauza chisonyezo cha zovuta zina zamtundu wamagazi m'magazi. Kukula kwakukulu kwa chizindikirocho, kufalikira kwamakompyuta, ndipo, motero, mphindi yakuchulukanso kwa glucose imathandizira kwambiri. High GI ndi owopsa kwa odwala matenda ashuga.

Chizindikiro chotsika ndipo, motero, chopanda vuto kwa wodwala, ngati Pafupifupi ziwerengero za GI zikuwonetsa komanso kukwera - kuposa 70.

Lingalirani ndikuwerengera glycemic index ya chimanga, osati odwala omwe ali ndi matenda ashuga okha, komanso anthu omwe amatsogolera moyo wabwino ndikutsatira zakudya.

Mutha kuwona gulu la GI pagome:

Mndandanda waminyewa ya glycemic ndi chofunikira kwambiri kwa odwala matenda ashuga. Gome likuwonetsa kuti kugwiritsa ntchito semolina ndi phala ya chimanga, komanso mpunga woyera ndiwosayenera, popeza mankhwalawa ali ndi GI yayikulu.

Buckwheat zothandiza kapena zovulaza

Izi zimadziwika makamaka pakati pa anthu omwe asankha kuti achepetse thupi kapena angodya zolondola. Chogulitsachi chili ndi ma amino acid, mavitamini, mapuloteni opatsa thanzi, antioxidants. Buckwheat ndi gawo limodzi ndi gawo lalikulu la zakudya. Buckwheat ndiiwisi amasiyana mu GI. Pazinthu zosaphika - 55, mu yophika - 40. Nthawi yomweyo, mavitamini ndi michere samatha, ndipo cholembera chimasintha chifukwa cha kupezeka kwa madzi mu chakudya.

Mafuta, popanda kuphika omwe ndi osatheka, amathandiza kuchepetsa index ya phala lililonse. Ngati muwonjezera mkaka kapena supuni ya shuga, zotsatira zake zimakhala zosiyanasiyana. Chifukwa cha zowonjezera zoterezi, chimanga chimasamutsidwira ku gulu lazogulitsa zomwe zikukula ndi GI.

Popeza buckwheat ili ndi chakudya chamafuta, tikulimbikitsidwa kukana kudya chakudya chamadzulo. Sitikulimbikitsidwanso kuphatikiza mbewu monga chimanga ndi zinthu zina zamafuta. Kuphatikiza kwangwiro ndi buckwheat ndi nsomba, nkhuku ndi ndiwo zamasamba.

Ubwino wa mpunga

Mlozera wamalonda umasiyana ndi kalasi. Mu mpunga yoyera (peeled ndi kupukutidwa), GI ndi 65 (gulu lapakati), ndipo kwa bulauni (osadetsedwa ndi osasungunuka) mndandanda ndi mayunitsi 55. Zimatsatiridwa kuti mpunga wa bulauni ndi wotetezeka komanso wopanda vuto kwa anthu omwe akudwala matenda a shuga.

Izi zili ndi zinthu zazing'ono komanso zazikulu, ma amino acid, mavitamini E ndi B. Zinthu izi zimathandizira kupewa kukula kwa zovuta za matenda a shuga, makamaka monga: ma pathologies a kwamikodzo dongosolo ndi impso, polyneuropathy, retinopathy.

Mpunga wakuda nthawi zina umakhala wathanzi kuposa loyera. Muli kalori ocheperako, wopatsidwa zakudya zochulukirapo, koposa zonse, ali ndi GI yochepa. Chokhacho chingabwezeretsedwe ndi zomwe zili ndi moyo wake waufupi.

Ubwino wa tirigu

Millet ndi m'gulu la zakudya lomwe lili ndi chisonyezo chachikulu cha GI. Chowonetsera ichi chimakhudzidwa ndi kuchuluka kwa phala - chakudya cholimba, chomwe chimakhala ndi shuga.

Koma kugwiritsa ntchito phala, nthawi ndi nthawi, koma ndikofunikira, popeza zinthu zomwe muli nazo zimathandizira:

• matenda a chiwindi,
• kukhazikika kwa kuthamanga kwa magazi,
• matenda a kagayidwe,
• imathandizira mafuta kagayidwe,
• kuteteza chitukuko cha matenda a CVS,
• kusintha kwa kayendedwe ka mtima
• kugaya bwino
• kuyeretsa thupi la poizoni ndi poizoni.

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.

Simuyenera kukonda zokolola za pompopompo, monga muesli (GI ndi 80). Popeza, kuphatikiza ma flakes, shuga, mbewu, ndi zipatso zouma zitha kuphatikizidwa. Palinso chinthu chowoneka bwino chomwe chiyenera kutayidwa.

Malangizo a Katswiri

Zakudya zili ndi zopitilira 70% zama carbohydrate momwe zimapangidwira, zomwe zimakhala ndi katundu wokholedwa kugulitsa glucose. Zomwe zimagawika mwachangu kwambiri, magazi a shuga amawonjezeka kwambiri. Pali njira zomwe zimakuthandizani kuti muchepetse GI ya zomwe zakonzedwa, kuti magawanidwewo amachepetsa, komanso kuti akhale otetezeka kwa odwala matenda ashuga:

• kuwonjezera supuni ya mafuta masamba,
• gwiritsani ntchito miyala yoyera kapena yopanda phindu.
• osagwiritsa ntchito chakudya chokhala ndi cholozera kuposa momwe mumadyera 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 zopatsa thanzi zokha, kupeza zinthu zonse zofunika, komanso kuti njirayi ikhale yotetezeka.

Tanthauzo la GI

Mndandanda wamtundu wa glycemic wazogulitsa zonse umagawika mitundu itatu, monga otsika (mpaka 39), sing'anga (mpaka 69) ndi mkulu (70 ndi pamwamba). Nthawi yomweyo, kudya chakudya ndi GI mpaka 70, munthu amakhala ndi chakudya chokwanira nthawi yayitali, ndipo kuchuluka kwa shuga mthupi sikumachulukanso. Pankhani yakudya zakudya zokhala ndi index yayikulu ya glycemic, munthu amakhala ndi mphamvu mofulumira ndipo ngati mphamvu yolandidwayo sagwiritsidwa ntchito munthawi yake, ndiye kuti imakhazikika mumafuta. Kuphatikiza apo, chakudya chotere sichimalimbitsa thupi ndipo chimachulukitsa shuga wamagazi ndi kupanga insulini.

Ndizofunikira kudziwa kuti akatswiri azakudya zamafuta amalimbikitsa kuwonjezera chimanga, mwachitsanzo, tirigu ndi barele, komanso buckwheat, mpunga, barele wa pearl ndi oatmeal (hercule) pazakudya zanu, chifukwa chilichonse chimakhala ndi kalozera kakang'ono ka glycemic. Chifukwa cha ichi, amamwetsedwa nthawi yayitali ndipo kumverera kwachemwali kudzatha posachedwa. Payokha, ziyenera kudziwika semolina ndi phala ya chimanga, popeza mndandanda wawo wa glycemic ndi 60-70, chifukwa chake, akuyenera kudya mosamala.

Kuphatikiza pa zabwino za matenda ashuga, komanso kuchepa thupi, tirigu ndiwothandiza kwa akatswiri othamanga panthawi yopuma, popeza chakudya chimafunika, chomwe chimakhala ndi mafuta ochulukirapo omwe amakhala ndi index ya glycemic yocheperako komanso kuchuluka kwa zopatsa mphamvu.

Zizindikiro za chimanga cha GI

Gawo lalikulu la zakudya zilizonse ndizopezeka mndandanda wazakudya zamasiku onse zokhala ndi chisonyezo chochepa komanso chapakatikati, chifukwa m'mizere, momwe mumakhala zinthu zambiri zothandiza m'thupi la munthu.

Nthawi yomweyo, index ya glycemic yamitundu yosiyanasiyana ya chimanga ikhoza kuphunziridwa pogwiritsa ntchito gome ili:

Pali lamulo pakati pa anthu kuti chokulirapo, chocheperako GI. M'malo mwake, izi nthawi zambiri zimakhala zomveka, koma zimatengera njira yopangira phala ndipo mutha kuwona kusiyana kwa index ya glycemic yomwe ili patebulo:

Ponena za GI ya phala ngati batiwheat, imayambira pa 50 mpaka 60. Malinga ndi madotolo, ndikulimbikitsidwa kuti muzigwiritsa ntchito tsiku lililonse kuti muchepetse kuchuluka kwa shuga ndi mafuta m'thupi m'magazi. Izi zimatheka chifukwa cha kapangidwe ka chimanga, chifukwa zimakhala ndi mavitamini ambiri, makamaka gulu B, kufufuza zinthu (calcium, ayodini, iron), amino acid (lysine ndi arginine) ndi antioxidants. Kuphatikiza apo, ili ndi mapuloteni othandiza thupi omwe amasintha kagayidwe.

Ndikofunikira kudziwa index ya glycemic ya buckwheat yophika, chifukwa chifukwa cha madzi chizindikiro chimatsika ndikufanana 40-50. Kuphatikiza apo, pakati pa chimanga chilichonse, buckwheat ndiye mtsogoleri wambiri pazinthu zothandiza pazomwe zimapangidwa.

Mpunga ukhoza kukhala yoyera (65-70) ndi ya bulauni (55-60), koma akatswiri azakudya amalimbikitsa mtundu wachiwiri wa chimangachi chifukwa cha kuchuluka kwake kwa glycemic komanso kupezeka kwa mankhusu, momwe mumakhala kuchuluka kwa michere yambiri. Komanso, phala ngati imeneyi imakhala yokhutiritsa kwambiri, ndipo nthawi zambiri imaphatikizidwa muzakudya ndizakudya zingapo.

Millet ndimtundu wa phala wamba, ndipo uli ndi index ya glycemic, yomwe imachokera ku 40 mpaka 60, kutengera njira yochitira ndi kuchuluka kwa madzi mukamaphika. Kupatula apo, madzi ochulukirapo omwe alipo, kuchuluka kwa GI kumachepera. Phala ili ndilabwino ku matenda amtima komanso pamavuto onenepa kwambiri. Kuphatikiza pa zabwinozi ndi chidziwitso choyenera cha glycemic, mapira mapira ali ndi zinthu zothandizira kukulitsa ndi kukulitsa kwa ana.

Mwa mbewu zonse, chisonyezo chocheperako kwambiri cha GI chimakhala ndi barele ndipo ndiofanana 20-30. Ziwerengero zotere ndi phala lopangidwa pamadzi popanda kuwonjezera uchi kapena mafuta. Choyamba, ndizothandiza chifukwa zimatha kukhutiritsa munthu kwa nthawi yayitali, komanso zimakhala ndi lysine, yomwe imawerengedwa kuti imathandizira pakhungu.

Ngakhale kuchuluka kwa mavitamini ndi ma microelements pama chimanga, sikuti aliyense angawudye, ndipo m'magawo ochepa chabe. Pazifukwa izi, monga mndandanda wokwera wa glycemic, chifukwa mu grits ya chimanga ndi ofanana 70 magawo. Kuphatikiza apo, ngati kukonzedwa mophatikiza, mwachitsanzo, mwakuthupi kapena mwanjira, GI imakula kwambiri, chifukwa mumaluwa amodzi chimanga ndi popcorn chimafikira 85. Pachifukwa ichi, zinthu za chimanga zimatha kudyedwa, koma pang'ono komanso makamaka osati kwa odwala matenda ashuga .

Mndandanda wa glycemic wa oatmeal ndi magawo 55, omwe ndi chizindikiro chovomerezeka ngakhale ndi shuga.

Mu phala lotereli pali zinthu zambiri zofunikira zomwe zimakupatsani mwayi wopanga serotonin (mahomoni achisangalalo), amawongolera shuga lamwazi ndikulimbitsa thupi lonse.

Pachifukwa ichi, amawonjezedwa kuchakudya chanu osati ndi anthu odwala matenda ashuga okha, komanso ndi anthu ambiri athanzi omwe akufuna kukonza dongosolo lawo logaya chakudya komanso kuchuluka.

Nthawi zambiri, mitundu iyi ya hercules imapezeka:

• Phula yokhazikika. Amapangidwa monga ma flakes ndipo amasiyana ndi oatmeal wamba mwakuti amawongoleredwa pasadakhale kuti akhoza kuphika pang'ono mphindi.
• Mafuta ophwanyika. Phala lamtunduwu monga tirigu wosweka limagulitsidwa ndipo kukonzekera kumatenga mphindi 20-30,
• Oatmeal. Imagulitsidwa yonse ndipo imatenga nthawi yayitali kukonzekera (mphindi 40),
• Oatmeal (Hercules). Mosiyana ndi mbewu zapoizoni, sizikonzedwa mwakathithi, kotero zimaphika pafupifupi mphindi 20.

Muesli nthawi zambiri amaphatikiza oatmeal, mtedza ndi zipatso zouma, ndipo chifukwa chomaliza chimakhala ndi GI yayikulu ya 80 mayunitsi. Pazifukwa izi, ndi zochulukirapo kuposa phala, motero ndikofunikira kuti musawachotsere zakudya. Kuphatikiza apo, oatmeal mwa iwo nthawi zambiri amakonzedweratu ndi glaze, kotero zomwe zili ndi calorie ndizokwera kwambiri.

Semolina imakhala ndi wowuma yambiri chifukwa chake GI ndi 80-85. Komabe, ilibe kuchuluka kwa michere, mosiyana ndi zinthu zina. Kuphatikiza apo, ndizinthu zotsalira zomwe zimapezeka pogaya tirigu. Panthawi imeneyi, mbewu zazing'ono zimakhalabe, zomwe ndi semolina.

Mbale za balere, monga barele wa pearl, zimatulutsidwa kuchokera ku barele ndikukhala ndi index ya glycemic ya 25. Ndikofunikira kudziwa kuti chinthu chotsiriza cha kukula chomwechi chimapangidwa:

Kuphatikiza apo, mosiyana ndi barele wa pearl, phala la barele ndi njira yokonzekera, koma ili ndi zinthu zofananira ndipo sizovuta.

Magolo a tirigu akhala akudziwika kale chifukwa cha kuchuluka kwa mafupa, zomwe zimalepheretsa kupangika kwamafuta popanga kuchuluka kwa glucose m'magazi. Kuphatikiza apo, imakhala ndi ma pectins omwe amaletsa zowola ndikuyamba kukonza zomwe zimachitika mucous membrane wam'mimba. Ponena za index ya glycemic, ma tirigu a tirigu ali ndi chizindikiro cha 45.

Mukamapangira zakudya, munthu ayenera kuganizira kwambiri za chimanga cha glycemic, popeza njira zambiri, kuphatikiza chimbudzi, zimadalira, ndipo pamatenda ena chizindikirochi ndichofunikira.

Kupindulitsa kwa tirigu wa tirigu

Mlozera wazinthu zotere - Zofunika kwambiri zimaphatikizapo zolembedwa, arnautka, bulgur, grandcous. Ngakhale zinthuzi zimatchulidwa kuti ndizopatsa mphamvu zama calorie ambiri, kudya kwawo kumathandizira kuchepetsa kuchuluka kwa shuga m'magazi, kumalimbikitsa kugwira ntchito kwa m'mimba, komanso kuyambitsa kukonzanso kwa khungu lowonongeka ndi ziwalo za mucous.

• Arnautka akupera tirigu wamasika. Muli ma microelements ambiri, ma amino acid ndi mavitamini omwe amathandizira kukulitsa chitetezo cha mthupi, kusintha momwe ntchito yamkati imagwirira ntchito, komanso kuphatikizira magwiridwe antchito a CVS. Chifukwa cha kumwa kwa arnautics, njira zochiritsira zamkati ndi mucous nembanemba zimathandizira kwambiri, zomwe zimangofunika kuti munthu adwale shuga.
• Mukamaba tirigu (komanso kuyanika ndikupukusira) zimakhala chinthu chodziwika bwino kwa ambiri - bulgur. Mlozera wa chimanga ndi 45. Chidacho chili ndi ulusi wazomera zambiri, zinthu za phulusa, tocopherol, vitamini B, carotene, michere yofunikira, vitamini K ndi mafuta acids osakwaniritsidwa. Kudya phala kumathandizira kusintha kagayidwe kachakudya, kusintha kagayidwe kazakudya ndi kubwezeretsa mkhalidwe wamkati wamanjenje.
• GI zilembedwe - 40. Mbewu za phala ili ndizambiri komanso ndizotetezedwa ndi kanema wolimba. Izi ndizothandiza nthawi zambiri kuposa tirigu. Kudya phala kumathandizira kuwonjezera chitetezo cha mthupi, kukhalabe ndi shuga m'magazi, ndikumapangitsa kugwira ntchito kwa endocrine system, CCC komanso dongosolo lamanjenje.
• Index wamkulu - 65. Kapangidwe ka chimanga mu ndende yofunika kumakhala ndi mkuwa, komwe ndikofunikira pakugwira bwino ntchito kwa minofu ndi mafupa, komanso kuthandiza kupewa kukula kwa mafupa. Muli phala ndi vitamini B5 - amathandizira kukonza matenda amkati wamanjenje.

Mndandanda wa glycemic wa chimanga ndi lamulo pokonzekera maphikidwe a matenda ashuga kwa iwo

Oatmeal ndiabwino kwa thupi. Mndandanda wa glycemic wa oat porridge umatengera njira yokonzera mbale. Oatmeal ndi chinthu chofunikira kwambiri kwa odwala matenda ashuga. Mndandanda wa glycemic wa phala wophika mu mkaka ndi 60, ndipo m'madzi - 40. M shuga ukawonjezeredwa ndi oatmeal ndi mkaka, GI imakwera mpaka 65. GI ya phala laphokoso ndi 40.

Oatmeal ndi chakudya chopatsa thanzi, koma akatswiri amalimbikitsa kusiya kugwiritsa ntchito mbewu monga chimanga ndi granola. Zogulitsa zotere zimaphatikizidwa ndi gulu lalikulupo (80). Kuphatikiza apo, kaphatikizidwe kamakonda kukhala ndi mbeu, zipatso zouma ndi shuga, ndipo izi sizothandiza kwenikweni kwa odwala matenda ashuga.

Phala la barele

GI ya phala la barele ndi sing'anga, m'miphika yaiwisi - 35, mbale yopanga yokonza - 50. Chogulitsachi chili ndi mafuta ambiri ku Ca, phosphorous, vitamini B, manganese, mafuta osaphatikizika, ayodini, molybdenum, mkuwa, tocopherol, carotene.

Kudya phala kumathandizira:

• kuchotsa mafuta m'thupi ambiri m'thupi,
• Kuchepetsa kuchuluka kwa shuga m'magazi,
• onjezerani chitetezo chamthupi,
• matenda a chapakati mantha dongosolo.

Chogulitsachi chimakhala ndi mitundu yambiri yazomera, motero thupi limadzaza kwa nthawi yayitali.

Barele phala - wathanzi komanso chokoma

Barele ndi chinthu chosavulaza. Index Yopangira Mafuta Yopanda Mafuta - Chogulitsachi chili ndi mapuloteni ambiri komanso ulusi wazomera, Ca, phosphorous ndi Fe. Porridge ndi wolemera mu zinthu zomwe zimapangitsa kuchepetsa kuchuluka kwa shuga m'magazi.

Phindu la phala la chimanga

Akatswiri amalimbikitsa kuchitira mosamala mankhwalawa, chifukwa ndi a gulu lomwe lili ndi GI yayikulu (70). Koma phala la chimanga liyenera kukhala m'zakudya, popeza ndi mavitamini: michere, kufufuza zinthu, amino acid, magnesium, carotene, vitamini B, zinc.

Chachikulu ndikuphika mbale kokha pamadzi, popanda kuwonjezera shuga.Kudya phala kumathandizira kuti ntchito ya CVS ikhale yachilendo, kupewa kupezeka kwa magazi m'thupi, kukonza chakudya cham'mimba, kuwonjezera chitetezo, kubwezeretsa magwiridwe antchito a NS, kupewa kupewetsa mavuto a matenda a shuga.

Pokonzekera chakudyacho, ndulu ya glycemic ya chimanga iyenera kuganiziridwanso, chifukwa imakhudzana ndi zomwe zimakhala m'magazi ndipo, chifukwa chake, momwe muliri komanso thanzi, komanso ntchito ya ziwalo zonse ndi minofu.

Maphikidwe azakudya: mfundo zofunika

Chachikulu ndikuphika phala moyenera. Kuphatikiza kwa shuga ndi mkaka ku mbale ziyenera kusiyidwa.

Kuti muchepetse GI ya mbale, komanso kuti muchepetse gawo logawanika, ndikulimbikitsidwa:

• onjezerani mafuta azamasamba (supuni),
• kondani mbewu monga tirigu,
• kukana kudya zamafuta omwe ali ndi GI yayikulu,
• gwiritsani ntchito chowunda chowirikiza kawiri pakupanga mbale,
• kupatula shuga mumzimbe (sinthani shuga ndi zotsekemera zachilengedwe).