Glycemic pamapindikira ndi matebulo okhala ndi shuga: ndi chiyani?

Pochizira mafupa, owerenga athu adagwiritsa ntchito DiabeNot bwino. Kuwona kutchuka kwa malonda, tidaganiza zoperekera chidwi chanu.

Munthu akakhala ndi matenda ashuga, amafunika kuphunzira mosamala zomwe zili mu chakudya chilichonse. Izi zitha kukhala zowona makamaka pazakudya zomwe zili ndi chakudya chamagulu omwera, zomwe siziphatikiza zakudya zokha komanso zakudya zina zotsekemera, komanso mikate yoyera, pasitala ndi zipatso zatsopano.

Chimodzi mwazipatso zomwe kale zinali pamndandanda wopewa anthu odwala matenda ashuga ndi nthochi. Komabe, kudya nthochi moyenera kungakhale kwabwino kwa odwala matenda ashuga.

Zambiri Zopatsa Thanzi

Sikoyenera kuti munthu amene ali ndi matenda ashuga asakanize nthochi kuzakudya zawo ngati zimwedwa pang'ono. Mwambiri, nthochi zimakhala ndi mafuta ochepa, sodium, ndi cholesterol. Amakhalanso ndi kuphatikiza kwabwino kwa michere, kuphatikizapo vitamini B6, potaziyamu ndi manganese.

Komabe, madotolo ena ndi akatswiri azakudya atha kuwaona moyenera anthu omwe ali ndi matenda ashuga, chifukwa nthochi ndizopamwamba kwambiri za shuga poyerekeza ndi zopatsa mphamvu zake.

Nthochi imodzi yapakati imakhala ndi kuchuluka kwa glycemic ya 11. Glycemic katundu ndi gawo la zotsatira za chakudya pamwazi wa magazi. Katundu wa glycemic wochepera 10 amatengedwa kuti ndi wotsika, ndipo pamwambapa 20 amawonedwa kuti ndi okwera.

Kodi Nthochi Mu shuga?

Zitsanzo za zosankha za zipatso zochepa za shuga zimaphatikizapo maapulo, mphesa zakuda, ndi mapeyala. Zipatso za shuga zapamwamba zimaphatikizapo papaya ndi chinanazi.

Komabe, odwala matenda ashuga sayenera kuchotsa nthochi kuzakudya zawo kapena zipatso zina pankhaniyi. Makhalidwe azakudya zawo mokhudzana ndi mavitamini ndi michere imatha kupanga zosankha zabwino kwa anthu omwe ali ndi matenda ashuga pakamamwa pang'ono.

Russian Diabetes Association imalimbikitsa kuti zipatso zizipezeka pakudya kwa anthu odwala matenda ashuga, mwachitsanzo, theka la zipatsozo pachakudya chilichonse.

Njira zina zomwe munthu wodwala matendawa amatha kuphatikizira nthochi mu zakudya zake ndi izi:

Dziwani kuchuluka kwa chakudya chochuluka mumtundu wanu.

Pakuwongolera matenda ashuga, ndikofunikira kudziwa kuchuluka kwa chakudya chamagulu chilichonse. Nthochi imodzi yapakatikati imakhala ndi ma gramu 30 gumu wamafuta, omwe ndi gawo labwino kwambiri pakudya.

Komabe, ngati mumadya nthochi yokhala ndi chakudya china, monga chidutswa cha buledi kapena phala, wodwalayo ayenera kuganizira izi ndikuchepetsa kuchuluka kwa nthochi zomwe amadya. Izi zikuwonetsetsa kuti sizimadya chakudya chambiri mu chakudya chimodzi.

Wopakidwa ndi mafuta “athanzi” kapena gwero lamapuloteni

Kudya nthochi yopanda mafuta kapena yopanda mafuta, monga mafuta a amondi kapena mtedza pang'ono, imatha kukhala ndi zotsatira zabwino pa shuga wamagazi. Kuphatikiza apo, kuphatikiza kumeneku kumathandizira palatability.

Lingaliro lina labwino ndikulumikiza nthochi ndi mapuloteni monga walnut yogurt kapena kagawo ka Turkey. Izi zingathandize kuti munthu azikhala watalika komanso azilamulira shuga.

Ganizirani za kudya nthochi yosapsa

Ofufuzawo anaphunzira kuti kucha kwa nthochi ndimwazi wa magazi. Adapeza kuti nthochi zobiriwira kapena zosapsa zimakonda kusokoneza shuga wamagazi chifukwa zimakhala ndi shuga yochepa kuposa zipatso zakupsa.

Nthochi zosapsa zilinso ndi nyenyezi zomwe zimapitilira, zomwe thupi sizingathe kuwononga, zomwe zimapangitsa kuti shuga azikhala pang'ono.

Kodi mungadye zochuluka motani patsiku?

Yankho la funsoli limatengera umunthu, magwiridwe antchito, komanso momwe nthochi zimakhudzira shuga. Mwazi wamagazi mwa anthu ena umatha kukhala osamala kwambiri ndi nthochi kuposa ena. Kudziwa momwe nthochi zimakhudzira shuga wamagazi amunthu ndizothandiza ndipo zitha kukuthandizani kuwongolera mankhwala anu kapena kudya insulin ngati pakufunika.

Palibe kuchuluka kwa nthochi zomwe zimatha kudyedwa ndi anthu odwala matenda ashuga, koma anthu ambiri amatha kusangalala ndi nthochi imodzi patsiku popanda mavuto.

Nthochi ndi chipatso chotetezeka komanso chopatsa thanzi kwa anthu odwala matenda ashuga, pokhapokha atawadya pang'ono, monga zakudya zilizonse.

Anthu odwala matenda ashuga amalimbikitsidwa kuti aziphatikiza zakudya zatsopano, monga zipatso ndi ndiwo zamasamba, muzakudya zawo.

Kuphatikiza apo, munthu amatha kupindula ndi nthochi. Pazitsimikizo pazomwe zili, ndikuyenera kwa munthu, kutengera zosowa zake, ndi bwino kukambirana ndi akatswiri azaumoyo.

Kodi ndizowonetsa chiyani monga GB?

Katundu wa glycemic amathandizira kulosera kuchuluka kwa shuga m'magazi a wodwala omwe ali ndi matenda ashuga kumawonjezeka komanso kwa nthawi yayitali bwanji.

Kuti muwerenge katundu, muyenera kuchulukitsa chisonyezo cha glycemic ndi kuchuluka kwa chakudya chamafuta ndipo zotsatira zake ziyenera kugawidwa ndi 100.

Kugwiritsa ntchito chizindikirochi kumatsimikizira kuti kudya zakudya zomwe zili ndi chisonyezo chotsika cha glycemic, koma ndi mafuta ochulukirapo omwe amachepetsa thupi sizingathandize kwenikweni.

Kuti zitheke odwala matenda ashuga, owonetsa zakudya adapanga matebulo a glycemic katundu pa thupi pogwiritsa ntchito zinthu zosiyanasiyana zomwe zimakhala ndi zizindikiro za GI zosiyanasiyana.

Kumbukirani kuti kuchuluka kwa glycemic patebulo kungakhale popanda kuganizira kuchuluka kwa kucha kwa zipatso ndi ndiwo zamasamba.

Pogwiritsa ntchito shuga, wodwalayo amatha kuyang'anira kuchuluka kwa insulini yotulutsidwa m'magazi. Kuwongolera insulini, zinthu zomwe zasungidwa pakudya ziyenera kusankhidwa poganizira index yawo ya glycemic. Kuti muchepetse kulemera kwa glycemic, muyenera kusankha zakudya zomwe zimakhala ndi index ya glycemic yocheperako kapena kuchepera zakudya zamafuta.

Akatswiri azakudya zamasiku ano apanga njira yapadera yomwe glycemic katundu amasankhidwa ngati chakudya chimodzi:

1. Chizindikiro chocheperako cha katundu wa glycemic ndi mulingo wofika 10.
2. Katundu wa glycemic pamulingo kuyambira 11 mpaka 19 amayesedwa ngati chiwonetsero chokwanira.
3. Chizindikiro chowonjezeka chimaganiziridwa ngati katundu wa glycemic aposa 20 magawo.

Katundu watsiku ndi tsiku pa thupi sayenera kupitirira 100 mayunitsi.

Kuti muwone momwe thupi limawonjezekera ndi kuchuluka kwa shuga mkati mwake, kuyesedwa kwapadera kumachitika.

Dziwani zoyankha zamthupi pakuwonjezeka kwa glucose pogwiritsa ntchito kuyeserera kwa glucose. Kuyesedwa ndi njira yothandizira ntchito komwe kumagwiritsidwa ntchito mu endocrinology kuti mupeze kulolera kwa glucose. Kugwiritsa ntchito mayesowa kumathandiza wodwala kuti azindikire prediabetes.

Pambuyo powerengera zotsatira za mayeso, munthu amamuwuza kuti awone ngati ali ndi zofunikira pakukula kwa matenda ashuga.

Momwe mungachepetse mndandanda wamtundu wa glycemic wazogulitsa ndi glycemic?

Pali zinthu zosiyanasiyana zomwe zingakhale ndi vuto lalikulu pamndandanda wamatenda a glycemic ndi katundu wa glycemic.

Zinthu zomwe zimasonkhezera ndizotsatirazi: michere ya chakudya mu chakudya. Kuchuluka kwa phukusi lomwe lili muzinthu zomwe zawonongeka, kumapangitsa kuti malonda azigwiritsidwa ntchito pang'onopang'ono ndipo motero kutsitsa GI yake. Ndiponso:

1. Mlingo wokhwima. Izi zimakhudzanso zipatso ndi ndiwo zamasamba.Zipatsozo zikamakhwima kwambiri m'zakudya, kuchuluka kwa shuga kumalowera mthupi, ndipo, chifukwa chake, GI pazinthu zamtunduwu ndizambiri.
2. Mlingo wa chithandizo cha kutentha. Mlingo wa GI umadalira mwachindunji pamlingo wa chithandizo cha kutentha. Mukamalimbikira mankhwala othandizira kutentha, ndiye kuti ndimatulutsa GI. Izi zimachitika chifukwa chakuti muzinthu zopangidwa ndi chakudya mukatha kutentha, ma cell onse amathyoledwa ndipo michere imalowa m'thupi m'njira yabwino kwambiri.
3. Kuphatikizidwa kwamafuta kuzinthu zamafuta kumathandizira kuchepetsa kuchuluka kwa kulowa kwa glucose m'magazi a thupi, omwe amachepetsa GI. Zokonda ziyenera kuperekedwa kwa mafuta a masamba, mwachitsanzo, monga maolivi kapena mpendadzuwa.
4. Kugwiritsa ntchito zakudya zamafuta wowawasa. Powonjezera mandimu kapena viniga ya tebulo ku mbale kumatsitsa index ya glycemic.
5. Kugwiritsa ntchito mchere pophika kumawonjezera kuchuluka kwa shuga, komwe kumakulitsa kuchuluka kwa GI.

Kuphatikiza apo, kugwiritsa ntchito shuga pazakudya kumawonjezera index ya glycemic.

Kodi ndiyenera kutsatira chakudya cha GI?

Chakudyacho, chopangidwa pamaziko a glycemic index, chimagwiritsidwa ntchito kudyetsa odwala omwe ali ndi matenda a shuga komanso anthu omwe ali ndi zifukwa zomwe amakakamizidwa kuti azilamulira kuchuluka kwa shuga m'magazi.

Zakudya zoterezi sizakudya zamafashoni zamakono, kachitidweko kanapangidwira cholinga chamankhwala. Zakudya zoterezi zimayenera kugwiritsidwa ntchito ndi anthu omwe akuyesera kuyang'anira thanzi lawo ndikuyesera kuti asawoneke owonda kwambiri.

Nutritionists amalimbikitsa kuti asamangoyang'ana pa index ya glycemic, komanso kuganizira glycemic katundu. Anthu odwala matenda ashuga amalimbikitsidwanso kuti azingoyang'ana pa index ya insulin ndikusankha zakudya zomwe zili zoyenera, mwachitsanzo, mbale zam'mphepete mwa anthu odwala matenda ashuga, mchere, mbale zazikulu.

Pokonzekera chakudya chazakudya ndikupanga menyu tsiku ndi tsiku, muyenera kukumbukira zinthu zomwe zingakulitse kapena kutsitsa index ya glycemic ndi katundu pa thupi la munthu.

Tiyenera kukumbukira kuti GI imawonetsa kuchuluka kwa shuga omwe amedwa mu chakudya. Komabe, chizindikirochi sichikhala ndi kuchuluka kwa shuga. GN imadziwika ndi kuchuluka kwa shuga omwe amamwa. Pazifukwa izi, zizindikiro zonse ziyenera kuganiziridwa popanga njira yamagetsi.

Mwachitsanzo, pakuwonetsera komweko kwa glucose m'thupi, mutha kudya chakudya chowirikiza ndi GI ya 50 kapena buku limodzi lokha ndi GI yamagulu 100.

Kuphatikiza apo, popanga dongosolo lazakudya chamagulu olimbitsa thupi, ziyenera kukumbukiridwa kuti zogulitsa zomwe zimakhala ndi index yayikulu ya glycemic sizikhala ndi katundu wambiri pathupi. Chitsanzo cha zoterezi ndi mavwende, mabulosi awa ali ndi GI yayikulu, koma katundu ndi ochepa.

Mavuto obwera chifukwa cha kutsekemera kwa shuga m'magazi am'magazi nthawi yambiri kumatha kubweretsa kuwoneka kwa matenda osiyanasiyana mthupi, mwachitsanzo, monga kupezeka kwa zilonda zam'mimba, zilonda zam'mimba, komanso zotupa za khansa. Pachifukwa ichi, kuchuluka kwa chakudya chamafuta omwe amayamwa kuyenera kukumbukiridwa pakukula kwa zakudya. Izi zitha kuchitika mosavuta ndi zizindikiro zomwe zikuwonetsa kuchuluka kwa shuga ndi mtundu wawo muzakudya zomwe zimadyedwa.

Mu kanema munkhaniyi, mutu wa glycemic katundu ndi glycemic index ukupitilizidwa.

Glycemic pamapindikira ndi matebulo okhala ndi shuga: ndi chiyani?

• Imakhazikika pamisempha ya shuga kwa nthawi yayitali
• Imabwezeretsa kapangidwe ka insulin

Katundu wa glycemic ndi njira yatsopano yowunikira mphamvu ya kudya thupi. Chizindikiro ichi chimakupatsani mwayi wofanizira mphamvu ya thupi pazofanana zamankhwala ndi mawonekedwe awo osiyanasiyana. Kukula kwakeko kumeneku, komwe kumakunyamula katundu m'thupi kuchokera kuzakudya zomwe wodwala amadya.

Choyamba muyenera kudziwa kuti glycemic index ndi glycemic katundu ndi kuchuluka kwake, komanso momwe zimasiyanirana komanso kufunikira kwake ngati shuga aukitsidwa. Sayansi yatsimikizira kuti poyankha kudya zamafuta osiyanasiyana ophatikizika m'thupi, kuchuluka kwa shuga mumadzi am'magazi kumakwera mosiyanasiyana.

Mndandanda wa mndandanda wamatumbo a glycemic ndi glycemic katundu umawonetsera momwe zinthu zosiyanasiyana zomwe zimapangidwira zimachulukitsa shuga wa plasma komanso kuchuluka kwake kumatenga.

Masiku ano, index ya glycemic imawerengeredwa kuchuluka kwa zakudya zomwe zimamwa.

Kutengera ndi chizindikiro cha GI, zakudya zonse zomwe zimadyedwa mu chakudya zimagawika m'magulu angapo:

• zogulitsa zomwe zili ndi GI yayikulu, chizindikiro chimachokera ku 70 mpaka 100,
• zogulitsa zomwe zili ndi GI yapakati - chizindikirocho chimachokera ku 50 mpaka 70,
• zogulitsa zomwe zili ndi GI yotsika - chizindikiro cha zinthuzi ndizotsika 50.

Munthu akamadya zakudya zomwe zimakhala ndi shuga wambiri komanso GI yayikulu, kuchuluka kwa shuga m'magazi kumaonjezera mofulumira komanso ndi kuchuluka kwakukulu. Pankhani ya kudya zakudya zoperewera ndi GI yotsika, kuchuluka kwa shuga m'madzi am'magazi kumawonjezeka pang'ono osati mwachangu.

Poyankha kuwonjezeka kwa shuga m'magazi am'magazi, insulin imamasulidwa ku kapamba, mahomoni omwe amayambitsa kugwiritsa ntchito shuga. Mafuta amtundu wa glucose amalimbikitsa thupi kutulutsa insulin.

Pambuyo pa kuchuluka kwa glucose pathupi, pamakhala kuchuluka kwa insulin m'magazi, zomwe zimapangitsa kuti pakhale mafuta okwanira.

Kudya kwa zakudya zokhala ndi GI yotsika sikumatulutsa insulini yambiri, yomwe singayambitse kunenepa kwambiri.

Kuti tiwone bwino kuchuluka kwa kuchuluka kwa insulini ndi shuga m'magazi, mitundu yosiyanasiyana ya ma glycemic curve idapangidwira zakudya zosiyanasiyana.

Mphepete mwa glycemic imakuthandizani kudziwa kuchuluka kwa kukwera kwa shuga pambuyo pakupanga mankhwala ena ake.

Kuwerengeredwa kwa glycemic katundu wa chakudya

Chofunikira pakulipira matenda a shuga ndikutsatira zakudya. Magawo akuluakulu a mndandanda wazithandizo ndi glycemic index, yomwe imasonyezedwa ndi GI, ndi katundu (GN).

Kufunika kwa zizindikirozi kumatengera mtundu wa chakudya chamafuta, kuchuluka kwake m'mbale, komanso kuchuluka kwa chimbudzi ndi kuphwanya.

Kutha kuwerengera GI ndi GN kumakupatsani mwayi wokhala ndi glycemia wabwinobwino, kuchepa thupi, kukhala ndi chithunzi chokongola komanso chochepa.

Carbohydrate kagayidwe

Kuchepa kwa chilengedwe kwa mapuloteni, mafuta ndi chakudya sikungachitike popanda kutenga gawo la mahomoni opangidwa ndi kapamba - insulin. Imasungidwa ndi thupi panthawi yomwe pali kuwonjezeka kwa shuga m'magazi.

Pambuyo podya zakudya zopatsa mphamvu zamankhwala ambiri, chifukwa cha kugawanika kwawo, kumalumpha lakuthwa m'magazi a shuga. Poyankha, insulin imayamba kupangidwa, yomwe imakhala chofunikira kwambiri kuti kulowa kwa glucose kulowa m'maselo a thupi kupange mphamvu.

Makina abwinowu komanso omveka bwino amatha kugwira ntchito - insulin ikhoza kukhala yopanda tanthauzo (monga momwe zimakhalira ndi matenda ashuga) ndipo musatsegule njira yopanga glucose mu cell kapena minofu yowononga glucose safuna kuchuluka kotere. Zotsatira zake, kuchuluka kwa shuga m'magazi kumakwera, kapamba amalandila chizindikiro kuti apange insulin yambiri ndikugwirira ntchito kuvala, ndipo mafuta ochulukirapo amasungidwa m'thupi momwe amapangira mafuta - malo osungirako vuto mukakhala kuti mulibe zakudya.

Kuti tipewe kuwonongeka kwa thupi chifukwa cha glucose owonjezera, ndikofunikira kuyang'anira mulingo wake.

Glycemic Index ndi Mbiri

GI ndi mtengo womwe umatsimikizira kuchuluka kwa chakudya chamagulu ammimba pazakudya zam'mimba, komanso kusintha kwa shuga. Mulingo waukulu kwambiri wa chisonyezo ndi 100.Chizindikiro chachikulu cha katundu chikusonyeza kuchepa kwakutali kwa nthawi yosinthira chakudya kukhala glucose ndipo kumabweretsa kuwonjezeka kwa shuga m'magazi.

Zogulitsa zilizonse zimakhala ndi GI yake, yowonekera patebulopo:

10-15Tomato, biringanya, mitundu yonse ya bowa 20-22Zapamwamba ndi zukini 30-35Malalanje, kaloti, mitundu yonse ya maapulo Pafupifupi 40Mitundu yonse ya mphesa, ma tangerine 50-55Kiwi, Mango, Papaya 65-75Zoumba, dzungu, mbatata, nthochi, mavwende Pafupifupi 146Madeti

Mitundu ya utsi ndi mitundu ya mbewu monga chimanga

15-45Oatmeal, mkate wopanda yisiti, phala la buckwheat, ophika pamadzi 50-60Makumbi, mkate wa pita, mpunga wakuda, pasitala, phala la mkaka wamchenga, mapira ophika pamadzi 61-70Zikondamoyo, mkate (wakuda), mapira, ophika mkaka, makeke otsekemera (ma pie, croissants), chivwende 71-80Flour (rye), ma donuts, bagel, zopaka, semolina yophika pamadzi, mkaka oatmeal 81-90Makeke, granola, mkate (zoyera), mpunga woyera Pafupifupi 100Ma pie wokazinga, baguette, ufa wa mpunga, semolina (mkaka), mankhwala a confectionery, shuga wabwino

Zogulitsa zomwe zimakhala ndi insulin index pafupi ndi 100 siziyenera kudyedwa zochuluka kuposa 10 g pa nthawi 1. Mlozera wa glucose ndi zana, motero, zinthu zina zonse zimafanizidwa nawo. Mlozera, mwachitsanzo, wa mavwende ndiwokwera kwambiri kuposa pafupifupi, motero, izi ziyenera kugwiritsidwa ntchito mosamala.

Mbiri ya glycemic imafuna kuyang'anira shuga tsiku lonse. Mlingo wa glucose umatsimikiziridwa ndikuchita kukoka magazi pamimba yopanda kanthu, kenako mutatsitsa ndi shuga. Glycemia owonjezera nthawi zambiri amadziwika mu amayi nthawi yapakati, komanso odwala matenda a shuga omwe amadalira insulin.

Mbiri ya glycemic imakuthandizani kuti muwonetse mfundo za zakudya zopatsa thanzi, kutsimikizira kuti zakudya zokhala ndi index yayikulu ya glycemic zimachulukitsa glucose chimodzimodzi shuga.

Kumwa zakudya zosapatsa thanzi kumatha kupangitsa kuti ischemia, mawonekedwe a mapaundi owonjezera komanso kukula kwa matenda ashuga. Komabe, simuyenera kudalira kotheratu ndi index ya glycemic pachilichonse, popeza sizinthu zonse zomwe zimakhala ndi mtengo wofunikira kwambiri zimakhudzanso thupi. Kuphatikiza apo, cholozera chimakhudzidwa ndi njira yokonzekera malonda.

Lingaliro la katundu wa glycemic

Kuti muthanso kuneneratu za chinthu chomwe chachitika pamlingo wa glycemia, komanso nthawi yomwe akukhalitsa, muyenera kudziwa za chidziwitso monga GN.

Kutengera njira iyi pamwambapa, kuwunika koyerekeza kwa GN kwa zinthu zosiyanasiyana zomwe zimakhala ndimitengo imodzimodzi, mwachitsanzo, donut ndi chivwende chitha kuchitidwa:

1. GI donut ndi 76, kuchuluka kwa chakudya cham'madzi ndi 38.8. GN ikhale yofanana ndi 29,5 g (76 * 38.8 / 100).
2. GI ya mavwende = 75, ndipo kuchuluka kwa chakudya cham'madzi ndi 6.8. Powerengera GN, mtengo wa 6.6 g umapezeka (75 * 6.8 / 100).

Chifukwa cha kuyerekezera, titha kunena mosamala kuti kugwiritsa ntchito mavwende mu kuchuluka komweko monga donuts kumapangitsa kukulira kwa glycemia. Chifukwa chake, kuchuluka kwa zinthu zokhala ndi GI yotsika, koma wokwera m'makina amoto, ndicholinga chochepetsa thupi sizingathandize kwenikweni. Munthu amafunika kudya chakudya chochepa ndi GI, kuchepetsa kudya zamafuta ochulukirapo ndikuwonetsetsa kuchuluka kwa glycemic.

Gawo lirilonse la mbale liyenera kuganiziridwa pamlingo wa GN:

• GN mpaka 10 imawerengedwa kuti ndi gawo locheperako,
• GN kuyambira 11 mpaka 19 amatanthauza mulingo woyenera,
• GN yoposa 20 ndi mtengo wowonjezereka.

Masana, munthu sayenera kudya zopitilira 100 mu dongosolo la GBV.

Kuyanjana kwa GM ndi GN

Ubale pakati pa zisonyezo ziwirizi ndikuti zimatengera chakudya pang'ono. Kusintha kwa mtengo wa glycemic wamalonda kumachitika molingana ndi kupusitsa komwe kumachitika ndi chakudya. Mwachitsanzo, index ya glycemic ya karoti yaiwisi ndi 35, ndipo mutatha kuphika imakwera mpaka 85. Izi zikuwonetsa kuti mndandanda wama karoti wophika ndi wapamwamba kwambiri kuposa ndiwo zamasamba zomwezo.Kuphatikiza apo, kukula kwa chidutswa chomwe chagwiritsidwa ntchito kumakhudza kukula kwa GN ndi GI.

Mtengo wa glycemic index umatengera kuchuluka kwa shuga mu chakudya. Nthawi zambiri, kuchuluka kwambiri kumawonedwa m'zakudya zamafuta othamanga, omwe atatha kumeza pakanthawi kochepa, amasinthidwa pang'ono kukhala glucose ndikukhala gawo lamafuta amthupi.

1. Kutsika - mpaka 55.
2. Yapakatikati - kuyambira 55 mpaka 69.
3. Mlozera wapamwamba womwe mtengo wake umaposa 70.

Ndikofunikira kuti anthu odwala matenda ashuga awerenge GI yokha, koma GH kuti athetse matenda a glycemia. Izi zikuthandizani kuti mudziwe kuchuluka kwa mbale ndi chakudya, komanso kudziwa kuchuluka kwake muzakudya zilizonse.

Musaiwale kuti njira yosinthira zinthu pakuphika imasintha magawo ake ndipo nthawi zambiri imayambiranso machitidwewo. Chifukwa chake ndikofunikira kudya zakudya zosaphika. Ngati ndizosatheka kuchita popanda kukonza, ndiye kuti zingakhale bwino kuwira zakudya. Zipatso zambiri ndi ndiwo zamasamba zambiri zimakhala ndi mavitamini ndi mavitamini m'masamba awo, motero ndi bwino kuzigwiritsa ntchito musanayere.

Zomwe zimakhudza GI:

1. Kuchuluka kwa CHIKWANGWANI. Kukwera kwake ndikofunikira, ndiye kuti chakudya chimatenga nthawi yayitali komanso kutsika kuposa GI. Zakudya zomanga thupi zimadyedwa bwino nthawi imodzi pamodzi ndi masamba atsopano.
2. Kukula kwa malonda. Kucha chipatso kapena mabulosi, shuga wambiri amakhala ndi kuchuluka kwa GI.
3. Chithandizo cha kutentha. Zofanana pamtunduwu zimawonjezera GI yake. Mwachitsanzo, nthawi yayitali pamene phala limaphika, ndiye kuti insulin index imakwera.
4. Zakudya zamafuta. Amachepetsa kuyamwa kwa chakudya, motero, zimangoyambitsa kutsika kwa GI. Zokonda ziyenera kuperekedwa kwa mafuta azamasamba.
5. Acid acid. Zogulitsa zonse zomwe zili ndi kukoma komweko, chepetsa glycemic index ya mbale.
6. Mchere Kupezeka kwake mu mbale kumakulitsa GI yawo.
7. Shuga Zimakhudza mwachindunji kuwonjezeka kwa glycemia, motero, ndi GI.

Chakudya chopatsa thanzi, chomwe chimakhazikika pa accounting index, chimapangidwira anthu omwe ali ndi matenda ashuga, komanso omwe amayenera kuwunika glycemia wawo pazifukwa zosiyanasiyana. Dongosolo loterolo la zakudya sizakudya zamafashoni, monga momwe adapangidwira ndi akatswiri azakudya kuti asangochepetsa thupi, komanso kuti athe kulipira chindapusa cha matenda oyambitsidwa.

Kanema pa zakufunika komanso ubale wazakudya zopatsa thanzi:

GBV ndi matenda ashuga

Zakudya zomwe zili ndi GI yayikulu komanso GN zimakhudza kwambiri magazi.

Kuwonjezeka kwa shuga kumapangitsa kuti insulini iwonjezeke, zomwe zimapangitsa kuti pakhale chakudya chama carb ochepa komanso kuwerengera mbale za GN.

Matenda osagwirizana ndi insulin omwe amafunikira kuphunziranso kwa zina zowonjezera zamalonda (zopatsa mphamvu, zopatsa mphamvu, GI).

Anthu omwe ali ndi matenda amtundu 1 amayenera kubayidwa mahomoni nthawi zonse, chifukwa chake ayenera kuganizira za nthawi yomwe mayamwidwe amtundu uliwonse wa mankhwala amapezeka.

Ndikofunikira kuti odwala adziwe kuthamanga kwa insulin, zinthu zomwe zimakhudza chiwopsezo chake kuti adye molondola.

Kuzindikiritsa monga matenda a shuga kumapangidwa pamayeso apadera - mawonekedwe a glycemic, momwe gawo lililonse la kafukufuku limakhalira ndi mfundo zake.

Kusanthula kumatsimikiza glucose wosala komanso kangapo pambuyo pochita masewera olimbitsa thupi. Glycemia ayenera kubwerera mwakale pakatha maola awiri atatenga njira yapadera. Kupatuka kulikonse kwamagulu abwinobwino kumaonetsa kuyambika kwa matenda ashuga.

Zomwe muyenera kudziwa mukamachepetsa thupi?

Anthu omwe akufuna kuchepetsa thupi nthawi zambiri amasiya zakudya zomwe amakonda, maswiti. Kuchepetsa thupi ndi nkhawa yoyamba kwa anthu onenepa kwambiri omwe ali ndi matenda ashuga. Mosasamala kanthu chifukwa chomwe mukufunira kuthana ndi kuchuluka kwa thupi, ndikofunikira kuti munthu aliyense adziwe chifukwa chake glycemia ikuchulukirachulukira, chomwe chimadziwika ndi chizindikirochi komanso momwe angakhazikitsire.

Malangizo apamwamba ochepetsa thupi:

1. Gwiritsani ntchito zinthu zomwe zili ndi index yayikulu ya glycemic musanachite masewera olimbitsa thupi, kuti mphamvu ziwonekere, ndipo insulin ipangidwe. Kupanda kutero, chakudya chomwe chikubwera chimasinthidwa kukhala mafuta amthupi.
2. Zogulitsa zokha zomwe zili ndi GN yotsika komanso index ya glycemic ziyenera kukondedwa. Izi zikuthandizani kuti mupereke mphamvu pang'onopang'ono mthupi, kupewa kulumikizana ndi insulin, kuwonjezera kuchuluka kwa shuga m'magazi komanso kupewa mafuta.

Tiyenera kumvetsetsa kuti katundu wa glycemic ndi gawo lofunika kuganizira mukamakoka chakudya, koma chizindikiro ichi sichiyenera kukhala patsogolo. Kuphatikiza apo, magawo monga ma calorie, komanso kuchuluka kwamafuta, mavitamini, mchere, mchere ndi amino acid ziyenera kukumbukiridwa.

Njira yokhayo yophatikizidwa yopanga zakudya zanu ndizomwe imagwira ntchito ndipo imatha kutsogola zotsatira zomwe mukufuna.

Mawu oyambira

Pali zolemba zambiri pamutu wa index iyi ya glycemic pa intaneti, kuchokera pazanzeru mpaka zopanda nzeru kwathunthu. Kutsegula mutuwu, ndikupereka maulalo kumasamba ena. Nthawi zina ndimawatsutsa. Ndikuwonetsa chidwi kuti ndidzafotokozera zinthu zambiri zodziwika ndi anthu zikwizikwi omwe amabwera tsiku lililonse. Maulalo azikhala onse pazinthu za chilankhulo cha Russia komanso zakunja. Malo a ana asukulu okhala ndi anthu 3.5 pa tsiku silingachitike.

Ngati mulibe zolemba zapamwamba zokwanira, muyenera zowona zambiri, zitsanzo ndi umboni, ngati simukufuna kutembenuka ndi maso kuti mutsutsane poganizira nkhani yomweyo, ngati mukufuna kumvetsetsa mutuwu, ndiye kuti nkhaniyi ndiyomwe inu zofunika.

Ndiyesetsa kupeza zochuluka kuchokera mwa inu. zokwera mtengo komanso zomveka, popanda mawu ngati: "Asayansi aku Britain akhazikitsa ...". Mwambiri, asayansi odabwitsa awa aku Britain opanda maina ndi mabungwe, popanda mayina a maphunziro komanso popanda zolemba zawo adatha kusokoneza wokhala wokhulupilika mu magawo onse omwe angakhalepo pamoyo wamunthu, koma adasokoneza kwambiri gawo lazama psychology. Chabwino chabwino. Timabwereranso ku index yathu ya glycemic.

Mwina munamva kale za kukhalapo kwa mlozera, koma ndikufuna kuti mumvetse izi mwakuya. Ndikukutsimikizirani - nkhaniyi izikhala ndi chidziwitso chatsopano kwa inu zilibe kanthu kuti mumawerengera zochuluka motani, kaya ndinu katswiri wazakudya ndi zina. M'malingaliro anga, owonjezereka onena za glycemic index salembedwa kwina kulikonse pa intaneti yolankhula Chirasha (ngati mukudziwa komwe yalembedwa bwino, onetsetsani kuti mugawana nawo ndemangayo). Pambuyo powerenga nkhaniyi, mutawerenga nkhaniyi, sizomveka kuwerenga china chilichonse. Musaiwale kuti muzikonda pambuyo pake, ndikugawana nkhaniyi ndi anzanu.

Kutsutsana mumagawo osiyanasiyana kunandichititsa kuti ndiphunzire mutuwu, komanso kuti kugwiritsa ntchito GI ndi chida chabwino kwambiri kwa munthu wonenepa. Ndinaganiza kuti mutuwu uyenera kuphunziridwa mosamalitsa, osangolekeredwa pakuwerenga nkhani ya Wikipedia (tsamba loyamba lomwe ndimalumikiza). Ndipo nditaphunzira zambiri, ndidazindikira kuti zonse sizophweka monga momwe zimawonekera poyamba.

Kodi Glycemic Index (GI) ndi chiyani

Mndandanda wa glycemic ndi chizindikiro cha zotsatira za chakudya chamagulu ochulukirapo a m'magazi.

Ili linali tanthauzo losavuta.

Mwachidziwikire, tanthauzo ndi motere.

Mloza wa glycemic ndi umboni wowerengeka wazomwe zimayambitsa kuchuluka kwa zakudya zomwe zimakhala ndi chakudya chamagulu m'mitsempha yoyamba atatha kugwiritsa ntchito kuchuluka kwa shuga m'magazi omwe amapezeka ndi njira inayake.

Pansipa ndifotokoza chifukwa chake GI ndiwonetserewere komanso chosasintha.

GI imawonetsedwa m'malo ena omenyera, komwe kukoka kwa glucose komwe kumadwala m'magazi a glucose kumatengedwa ngati 100.Zotsatira zamagazi a zinthu zina zamagulu ena okhala ndi zakudya zimayerekezedwa ndi zotsatira za shuga.

GI imatha kukhala pamtunda kuchokera "0" mpaka "100" komanso kupitirira zana.

Pali gawo logawika mu:

• otsika glycemic index - kuyambira 1 mpaka 39
• glycemic index - kuyambira 40 mpaka 69
• mkulu glycemic index - kuyambira 70

Ndi gawo logawa lomwe limapezeka kawirikawiri ku Runet. Koma pali gulu lina, mwachitsanzo apa (gwero lodalirika kwambiri) laikidwa motere:

• mkulu - kuyambira 1 mpaka 55
• pafupifupi gi - kuyambira 56 mpaka 69
• mkulu - kuyambira 70

Zikuwoneka kuti malire a GI otsika pamenepa ndi apamwamba. Zikuwoneka kuti malirewa amakwezedwa pang'onopang'ono kuti asangalatse opanga. Wopanga amatulutsa malonda ndi GI 55, ndipo tsopano ali m'gulu lotsika kwambiri. Ngakhale zikuwonekeratu kuti GI ndi 55, sizitanthauza chilichonse. Ndipo ngati mutatsamira pazogulitsa ndi GI 56-69, kudzilimbitsa nokha pakudya zakudya ndi index yofikira, ndiye simuyenera kudabwitsidwa ndiye chifukwa chake mafuta adawonjezeredwa kwambiri.

Muthanso kukumana ndi magulu:

• mkulu - kuyambira 1 mpaka 49
• pafupifupi gi - kuyambira 50 mpaka 69
• mkulu - kuchokera 70

• mkulu - kuyambira 1 mpaka 30
• pafupifupi gi - kuyambira 31 mpaka 55
• mkulu - kuyambira 56

Sankhani chilichonse chomwe mukufuna. Ndikuganiza kuti ngati mutayesa, mutha kupeza zina. Zoseketsa, huh? Mukuganiza kuti zonse zinali zomveka apa, monga masamu? Inemwini, zikuwoneka kwa ine kuti kungakhale koyenera kwambiri kuigawa motere:

• mkulu - kuyambira 1 mpaka 30
• pafupifupi gi - kuyambira 31 mpaka 69
• mkulu - kuyambira 70

Uku ndi mtanda pakati pa magawidwe pamwambawa. Tiyeni tiitane gulu lino: "Gulu la glycemic indices malinga ndi Kuznetsov". Polemekeza wolemba.

Kugawidwa kwabwino ndi kotani malinga ndi Kuznetsov. Palibe mizere yopapatiza, monga, mwachitsanzo, kuchokera pa 56 mpaka 69. Mtundu wa GI wotsika sunakwezedwe mpaka 55 (mtengo wapamwamba umathandizira opanga). Zowona, kuyamba kuwerengera kwambiri GI kuchokera pa 56 kumakhalanso kochulukirapo - apa kumathandizidwanso. Mwambiri, gwiritsani ntchito ngati mukufuna mtundu wanga. Ndipo mutha kudzapeza zanu))).

Mokulira, gulu la GI m'magulu lilibe sayansi, palibe kafukufuku. Chifukwa chake, kukumbukira maudindo awa ndikuyesera kutsatira kwambiri iwo ndi opusa. Gawoli lakhazikitsidwa pazomveka - otsika GI, zinthu zonse kukhala zofanana, ndibwino kuti muchepetse kunenepa. Ndi kupambana komweko, zinali zotheka kugawa maudindo kukhala magawo atatu, koma magawo awiri, kapena, mosinthana, kukhala 4. Komanso, magawikidwe m'magulu samachitika ndikupeza masamu akutanthauza, apakatikati, kapenanso osapeza njira (yofananira). Kupatukana ndiko, kwenikweni, “ndi diso”. Malire amasunthira ku manambala ozungulira. Komanso, m'magulu ena, kuyenda kumawoneka kukondweretsa opanga, GI yotsika ikakhala yotsika kwambiri.

Ndiye ndizidya ziti zomwe ndingadye kuti asanenepe?

Katundu wa glycemic: kodi chizindikiro ichi ndi chiyani, phindu la munthu wodwala matenda ashuga

Kuchulukitsa kwa glycemic lero ndi njira yatsopano yowunikira mphamvu ya mafuta m'thupi la munthu. Zimakupatsani mwayi wofanana kuyerekeza momwe thupi limagwirira ntchito zamagulu ochulukawo komanso machitidwe awo osiyanasiyana. Kuchuluka kwa chizindikiro ichi, kumachulukitsa kuchuluka kwa chakudya, komanso mosiyanasiyana.

Kodi GI ndi glycemic katundu ndi chiyani

Pofuna kuwunika momwe chakudya chikuyendera m'magazi, lingaliro la "glycemic index" (GI).

Zimasiyanasiyana 0 mpaka 100, kutengera kuchuluka kwa momwe magazi a magazi amatuluka. Mndandanda wa glucose uli zana.

Uku ndi mtundu wamawu oyambira omwe amakupatsani mwayi kuwerengera mndandanda wa glycemic wazinthu zina. Mosiyana ndi izi, index ya zero glycemic imapezeka munyama, nsomba, ndi mazira.

Kuchuluka kwa chizindikiro ichi, kufalikira kwa chakudya m'thupi. Zakudya zowonjezera zimasungidwa m'thupi monga malo okumbira mafuta. Zakudya zokhala ndi GI yapamwamba pazakudya, zikondamoyo zimatulutsa insulini ya mahomoni pamlingo wambiri.Mwazi wamagazi ukatsika, pamakhala kumverera kosaletseka kwa njala ndi kufunitsitsa kudya "china chokoma."

Kuchulukitsa kwa glycemic, kukuwonetsa kuchuluka kwa shuga yam magazi ndikukhala kwakutali kwambiri.

Chiwerengero cha glycemic index ndi katundu

Zinanenedwa pamwambapa kuti mowawu uli ndi GI ya 110. Komabe, chifukwa cha mafuta ochepa omwe amapezeka, katundu wake wa glycemic ndi 4.8. GI ndi tebulo lojambula zikuwonetsa kuti, mwachitsanzo, masiku owuma ndi index of 103 amapereka katundu wa 74,5. Mbatata yophika yokhala ndi chisonyezo cha 95 sichingavulaze iwo omwe amawunika kuchuluka kwa shuga m'magazi, chifukwa imapereka kuchuluka kwa glycemic ya 10.9.

Katundu wocheperako wa glycemic wafika mpaka 10, ndipo wokwera ndi wopitilira 20. Gome ili pansipa likuwonetsa kuti ndi chakudya chotani chomwe chimakhala ndi kuchuluka kwambiri kwa glycemic, chifukwa chake, chimayambitsa kuwonjezeka kwambiri kwa shuga wamagazi ndikusungidwa kwa nthawi yayitali kwa chizindikirocho.

Chizindikiro cha katundu Glycemic katundu

ufa wa mpunga	78,4
masiku	74,5
wokondedwa	72,3
shuga	69,9
pomwepo phala	68,6
chimanga	66,8
mikate yoyera	65,0
kupanikizana	61,9
chimanga cha pop	61,2
mafinya osawerengeka	60,9
Zozungulira zaku France	59,9
mpunga oyera oyera	55,5
kukhuthala	54,7
obera	52,9
ma cookie apafupifupi	49,2
zopatsa zazikulu	47,5
mapira	47,2
muesli	45,0
semolina	44,0
zoumba	42,2
tirigu wa tirigu	42,1
sherbet	41,5
mikate yoyera	41,3
keke yofikira	40,4
makeke amphaka	39,1
tchipisi mbatata	38,9
pomwe mbatata zosenda	38,2
oatmeal	37,0
chokoleti cha mkaka	36,8
spaghetti pasitala	29,7
wholemeal spaghetti	22,5

Werengani komanso matenda a shuga a Matendawa

Koma zogulitsa zomwe zili ndi katundu wochepa kwambiri wa glycemic. Gome lawo lachiwembu akhoza kuyimiriridwa motere.

Chizindikiro cha katundu Glycemic katundu

lettuce wa broccoli	0,1
saladi wamasamba	0,2
tomato	0,4
adyo kabichi yoyera tsabola wobiriwira wobiriwira soya mkaka	0,5
anyezi	0,9
yogati yachilengedwe 3,2% yogulitsa tchigati	1,2
mkaka 2,5%	1,4
mpendadzuwa	1,5
ma apricots atsopano	1,8
Strawberry Kiwiarahis	2,0
maapulo	2,4
karoti yaiwisi	2,5
walnuts ndi malalanje	2,8
mapichesi	2,9
nyemba zobiriwira zamzitini	3,1
mapeyala	3,2
dzungu	3,3
shuga wopanda apulo msuzi	3,6
zukini	3,7
yogathi yabwino	4,4
mowa 2.8%	4,8
chinangwa chobiriwira chinangwa	5,1
vwende	5,9
mphesa	6,0
mango	6,3
chimanga zamzitini	6,6
kachikumbu	6,9
mkaka oatmeal	7,0
madzi a mandimu a lalanje	7,2
chinanazi	7,6
chimanga chophika	7,8
madzi a lalanje okonzeka	8,32
nyemba zoyera	8,6
nyemba zowiritsa	9,0
ayisikilimu	10,8
pizza ndi tomato ndi tchizi	11,0
chokoleti chakuda (cocoa choposa 70%)	11,6
mbatata yophika	11,7

Izi, motero, ndizothandiza kwambiri kwa odwala matenda ashuga, chifukwa sizipangitsa kuti azikhala ndi shuga.

Chifukwa chiyani odwala matenda ashuga awa

Zakudya zokhala ndi index yayikulu ya glycemic ndi katundu zimatha kukulitsa shuga m'magazi mwachangu. Thupi laumunthu lokhala ndi kagayidwe kabwinobwino, pamene mankhwala omwe ali ndi GI yayikulidwe, nthawi yomweyo amayamba kupanga kuchuluka kwa insulin.

Komabe, mwa munthu yemwe ali ndi mtundu wachiwiri wa matenda ashuga, kupanga kapangidwe ka insulin kapamba kumakhudzidwa kwambiri. Mukatha kudya ndi GI yayikulu, wodwala wotere amamva kuwonjezeka kwa shuga m'magazi. Vutoli ndilosiyana pankhani ya matenda ashuga amtundu woyamba: munthu wotero ayenera kubaya insulin "ndi m'mphepete". Kenako kuperewera kwa insulin m'magazi kudzaphatikizana ndi kuyamwa kwa chipangizocho ndi GI yapamwamba.

Kwa odwala omwe ali ndi matenda amtundu wa 1, ndikosavuta kufananiza ndi kuphatikizika kwa glucose ndi nsonga ya insulin.

Pali tebulo lomwe likuwonetsa kudalira kwa kumva kwa insulin ndi nthawi yomwe ikufunikira kuti ikwaniritse ntchito yake.

Mukuyang'ana pa izi, mutha kusankha nthawi ndi zinthu zomwe zili ndi GI yoyenera kuti kukwera kwa kuchuluka kwa glucose kumachitika popanda kupweteka.

Matenda a shuga a Type II ndi ovuta kwambiri kuchita. Anthu oterowo amayenera kuyang'ana pa GI ya chinthu china, zopatsa mphamvu zake, zomwe zimapezeka m'matumbo. Ndikofunikira kutsatira njira yothandizira kukongoletsa zinthu, chifukwa nthawi yomweyo GI yawo imatha kuchuluka.

Werengani komanso Mndandanda Wopatsirana wa Matenda a shuga

Kuti mudziwe zakudya zomwe zili ndi index yotsika ya glycemic, onani nkhaniyi.

Chonde dziwani kuti nsomba zam'madzi (kupatula timitengo ta nkhanu, nsomba zazinkhanira, zam'madzi) zilibe index ya glycemic. Zilinso chimodzimodzi kwa nyama yophika yophika, ena yozungulirapo.

GI ndi zero m'madzi oyera, gin ndi tonic, vodka ndi cognac.

Zachidziwikire, mowa wa anthu odwala matenda ashuga amatha kuledzera pamlingo wowerengeka kuti uwoneke mawonekedwe a hypoglycemic coma, omwe ndi owopsa thanzi komanso moyo.

Ngati zinthuzo zili ndi chisonyezo cha glycemic chofanana kapena choposa 70, ndiye kuti tikulankhula za mtengo wapamwamba wa chizindikiro ichi. Izi, komanso zinthu zomwe zimakhala ndi index ya glycemic, zimapezeka pagome ili.

Kodi magawo amkate ndi chiyani?

Odwala omwe ali ndi matenda ashuga, komanso omwe akufuna kuti achepetse thupi, amatha kugwiritsa ntchito dongosolo lama mkate. Muyezo pano ndi mkate.

Gawo la mkate ndi 12-15 gr. chakudya cham'mimba chambiri. Mosasamala kuti ndi zakudya ziti zomwe zili ndi kuchuluka kwa chakudya ichi, zimawonjezera shuga m'magazi ndi lita 2.8 mamililita.

Kuti thupi lichepetse chakudya chochuluka, thupi liyenera kutulutsa 2 IU ya insulin.

Manambala omwewo akutanthauza kuti kwa odwala omwe ali ndi shuga omwe amadalira insulin, 12 g yamafuta amafunikira kuyambitsa magawo awiri a insulin.

Magawo a mkate amawonetseratu moyenera lingaliro lotere monga glycemic katundu, chifukwa amawonetsa kuchuluka kwa chakudya chamafuta malinga ndi kulowetsedwa kwa insulin. Munthu amene amadya chakudya chamagulu ochulukirapo kuposa momwe angafunikire amapeza kuchuluka kwa shuga m'magazi. Momwemonso, kusowa kwa chakudya chamagulu kumapangitsa kuti pakhale vuto lowopsa - hypoglycemia.

Zakudya za shuga

Kwa wodwala yemwe ali ndi matenda ashuga, zakudya zamafuta ochepa ndi 2-2,5 mkate patsiku zimalimbikitsidwa. Zogulitsa ziyenera kusankhidwa kuti katundu wawo wa glycemic akhale wotsika momwe angathere.

Kuchulukitsa "kwamtundu wa 10 ngakhale 20 magawo a mkate patsiku kumayipa kwambiri kwa thupi. Pa chakudya chimodzi ndikofunikira kudya zosaposa 0,5, 1 mkate wokwanira.

Chifukwa chake, osaposa 30 g wamagulu azakudya adzalembedwera patsiku.

M'malo mwa zakudya zamatumbo omwe amakhala ndi index yayikulu ya glycemic, muyenera kudya zakudya zambiri zomwe zimakhala ndi mapuloteni, komanso mafuta azamasamba. Ndikofunikira kuti muchepetse zakudya zanu ndi zakudya zomwe muli ndi mavitamini ambiri komanso okhala ndi chidziwitso chochepa cha glycemic.

Katundu wa glycemic ndi chizindikiro chofunikira kwambiri kwa odwala matenda ashuga, komanso kwa aliyense amene akufuna kuchepetsa kulemera kwawo. Kumbukirani za zinthu zoyipa komanso kuti nthawi zonse zimatha kusinthidwa ndi zakudya zabwino - ndiye kuti chiopsezo cha zovuta za matenda ashuga chidzacheperachepera.

Glycemic katundu wa zinthu: tebulo ndi chizolowezi patsiku

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Mukamaganizira njira zazikuluzikulu za metabolic zomwe zimakhudzana ndi kukonzanso kwa thupi kwa gwero lalikulu lamphamvu - shuga, wina sangatchule chinthu chofunikira kwambiri monga mndandanda wa glycemic.

Koma sikuti ndizokhazokha zomwe zimasankha zakudya, komanso ndizofunikira kwambiri monga katundu wa glycemic.

Tidzayesa kudziwa kuti ndi chiyani komanso momwe zimakhudzira kayendedwe ka metabolic muzochita zamasewera ophunzitsa osiyanasiyana.

Zambiri

Glycemic index imalekanitsa chakudya, kutengera momwe amachulukitsira kuchuluka kwa shuga kwa mayendedwe a anthu.

Kwambiri mndandanda wa glycemic, kumadumphira msanga mu kuchuluka kwa mayendedwe a mitochondria kumachitika.

Mndandanda wamtundu wa glycemic umatenga 0-100 mfundo (0 sizikhudza kuchuluka kwa shuga yamagetsi mitochondria, 100 mwa omwe ali ambiri).

Komabe, index ya glycemic sichitiuza chithunzi chonse.

Ngati chakudyacho chili ndi chakudya chamagulu ambiri, chimaperekanso kuchuluka kwa shuga m'matigondria, ngakhale atakhala ndi mitengo yotsika ya glycemic.

Apa ndipamene katundu wa glycemic akuwonekera.Gl imaganizira kuchuluka ndi kuchuluka kwa chakudya chamagulu amtundu wa glycemic kuti apereke chithunzithunzi chokwanira chokhudzana ndi mayendedwe a mitochondria pa machulukitsidwe a shuga.

Kodi izi zikutanthauza chiyani m'mawu osavuta? M'malo mwake, kuchuluka kwa glycemic ndi gawo la kuchuluka kwa chakudya chopanda mphamvu m'magazi ofananira ndi index ya glycemic.

Ndipo, ngati tiziwona kuchokera pamachitidwe abwino, ndiye kuti glycemic katundu osati mndandanda wa glycemic ndiomwe imatsimikiza kuti shuga yomwe ingapezeke muzinthuzo idzagayidwa mu glycogen, ngakhale igwiritsidwe ntchito ngati mphamvu yangwiro, kapena kusinthidwa kukhala ma molekyulu a minofu ya adipose.

Zimagwira bwanji?

Kwambiri kuchuluka kwa glycemic kwatsiku lililonse, insulin yambiri imakhala yotulutsidwa chifukwa cha izi. Imagwira ntchito motere:

• Insulin imamasulidwa poyankha zakudya zamagulu m'zakudya.
• Makamaka, insulin yambiri imatulutsidwa msanga kuti ipangitse michere yambiri ya glycemic.
• Insulin imasinthira glucose m'maselo a mafuta, omwe amawotcha ngati mafuta.
• Alph-glycerin phosphate imapezeka kuchokera ku glucose ikawotchedwa kuti mafuta.
• Glycerin (kuchokera ku alpha-glycerol phosphate) amamanga ma acid acid ndikuwasunga m'maselo amafuta monga triglycerides, kutanthauza kuti mumayamba kunenepa.
• Kuphatikiza apo, shuga, yemwe samadyedwa chifukwa cha kuchuluka kwa mphamvu, amasinthidwa ndi chiwindi ndikusungidwa ngati triglycerides mu minofu ya adipose (kachiwiri, mumakhala wonenepa).

Chifukwa chake, ngati tingathe kudya zakudya zamafuta zomwe zimaphwanya pang'onopang'ono ndikupereka insulini pang'onopang'ono, titha kuwonjezera kuchuluka kwa minofu, kuchepetsa kuchuluka kwa mafuta.

Katundu wa glycemic pamasewera

Kodi chidziwitso ichi chingagwiritsidwe ntchito bwanji mu masewera, mwachitsanzo, pamtanda? Poyang'ana koyamba, kuchuluka kwa glycemic kwenikweni sikukhudza kupindula ndi masewera mwanjira iliyonse ndipo sikusintha dongosolo la zakudya mwanjira iliyonse. Imafupikitsa mndandanda wazomwe mungadye kuti muchepetse kunenepa, kapenanso mtundu wamatumbo olemekezeka kwambiri kwa othamanga. Koma kwenikweni, zonse ndizovuta kwambiri.

Chifukwa, mwachitsanzo, kutenga mtundu wa class ndi kutsekedwa kwa zenera la chakudya. Kuti titseke zenera la carbohydrate, zinthu zambiri zomwe zimakhala ndi index yayikulu ya glycemic komanso katundu wochepa wa glycemic amagwiritsidwa ntchito. Izi zikuphatikiza:

• Mapuloteni osakanizidwa ndi madzi.
• Gain pamadzi.
• Madzi.
• Nthochi
• Zipatso zina.

Koma sichoncho? Ngakhale chiwopsezo chachikulu cha glycemic, m'mimba mumatha nthawi yambiri kugaya zakudya zazikulu. Ndipo, chifukwa chake, njira yobwererera idzakhala njira yabwino kwambiri.

Zakudya zomanga thupi mwachangu ndi katundu wokwanira wa glycemic, wokonzedwa pang'ono ndi madzi.

Chifukwa chiyani? Ndi katundu wapamwamba kwambiri wa glycemic ndi index yofananira ya glycemic, mudzafunika zochepa poyerekeza ndi zomwe mukufuna kuti mutseke zenera, chifukwa chake, kupanga chimbudzi kumapitilirabe mwachangu, chifukwa chake, kubwezeretsanso milingo ya glycogen kudzayamba mu mphindi 5-7, osati 20-30. Kumbali inayo, zakudya zokhala ndi katundu wocheperako wa glycemic, ngakhale zitakhala zochuluka, zimachepetsa chiopsezo cha kupezeka kwa minyewa ya adipose, koma kuchepetsa kukula kwa glycogen ndi sarcoplasmic hypertrophy.

Chotsatira chikhala kuganizira za kuchuluka kwa glycemic pazakudya zopepuka kuti ziume. Nthawi zambiri, zakudya zopanda chakudya zamafuta zimagwiritsidwa ntchito poyanika. Kapena njira yovuta kwambiri - kusintha kwa chakudya.

Poyamba, timafafaniza zathu zonse glycogen, ndipo ndimapulogalamu ambiri okwanira, timachepetsa njira zamatumbo, ndikuyika thupi kukhala mafuta.

Koma, komabe, ngakhale zonsezi, kuperewera kwa shuga m'magazi kumakhala ndi zotsatira zoyipa kwambiri pa thanzi, thanzi ndi malingaliro.

Ngati muwonjezera zakudya zomwe zili ndi GI yotsika komanso GN yotsika kwambiri pazakudya zanu zopitilira muyeso, mutha kusintha kusowa kwa zakudya zamafuta, pomwe osabwezeranso m'misika yama glycogen.

Thupi lidzanyengedwa, kulandira mafuta ochulukirapo osakanikirana ndi zakudya, lidzaganiza kuti palibe chomenyedwa, zomwe zikutanthauza kuti ndizosafunikira kwenikweni kukonzanso zofunikira zam'thupi pazosowa zatsopano.

Nthawi yomweyo, magawo otsika a GN ndi GI (zakudya zamafuta ambiri, i.e. masamba obiriwira, omwe amakhala ndi zisonyezo zochepa, zonse zolemetsa ndi zolozera), sangalole kuti calorgen igayidwe mpaka gingcogen.

M'malo mwake, mphamvu zonse zimagwiritsidwa ntchito, ndipo thupi limatha kuzimiratu minofu yamafuta, kudikirira kudya kwina kwa mafuta. Koma chinthu chofunikira kwambiri ndi nthawi yamaganizidwe yomwe imakhudzana ndi kusowa kwa chakudya komwe kumachitika mwa aliyense amene amayamba kuchepetsa mphamvu yayikulu yazakudya zawo - chakudya.

Chabwino, choyambirira ndicho kulumikizana kwa katundu wa glycemic ndi gulu la minofu. Poyang'ana koyamba, zizindikirozi sizolumikizidwa mwanjira iliyonse. Koma pofuna kupeza bwino minofu yambiri, simuyenera kungopeza mapuloteni komanso zopatsa mphamvu, komanso kukhalanso ndi kagayidwe kakakulu.

M'malo mwake, ngakhale mutakhala ndi ectomorph, kapena endomorph, kapena ngakhale mesomorph, muyenera kudya maulendo 5 mpaka 9 patsiku. Ndipo zikuwonekeratu kuti ndi mtundu wakale wa zakudya zoyenera, zomwe wophunzitsayo akuwonetsa, popanda kugwiritsa ntchito opeza kapena mapuloteni, zotsatira zoterezi sizingatheke.

Chifukwa chiyani? Inde, chifukwa thupi limavutika kugaya chakudya chambiri, silidagwirane ndi mphamvu yapitayi, monga momwe idaperekedwera yotsatira.

Koma njirayi imatha kudzutsidwa - kudya magalamu 200 a mankhwala okhala ndi index yayikulu ya glycemic komanso kutsika kwambiri kwa glycemic, mumayambitsa mayankho a insulini omwe samangokhudza shuga wambiri komanso amathandizira kusindikiza mphamvu zomwe zidapezeka chifukwa cha chakudya cham'mbuyomu ku glycogen. Izi zipangitsa kuti pakhale zovuta zopezeka zopatsa mphamvu popanda kugwiritsa ntchito masewera olimbitsa thupi, kukhala ndi mafuta komanso mapuloteni olimbitsa thupi, ndipo koposa zonse, ndimawerengera omveka a calorie, mukwaniritse mawonekedwe apamwamba a gombe popanda ntchito iliyonse yapaderadera.

Ngati mumawerengera bwino zakudya zanu osati zakudya zama calorie okha komanso mafuta ena mkati mwake, komanso ndi magawo ochenjera omwe amakulolani kukwaniritsa zotsatira zomwe mukufuna mwachangu, ndiye kuti muyenera kumvetsetsa ubale wonse kuchokera pagome.

1. Mlingo wothandizira glycemic. Chofunikira chomwe chimatsimikizira kuchuluka kwa chimbudzi cha chinthu m'thupi lanu.
2. Onse opatsa mphamvu. Chofunikira chomwe chimakupatsani mwayi wopanga dongosolo la zakudya kutengera mtundu wa monosaccharide wophatikizidwa muzinthu.
3. Zakudya zomanga thupi. Kuchuluka kwa ma polysaccharides oyera mu malonda. Zoyambira.

Mafuta oyera a shuga (i.e. shuga) amakhala ndi mndandanda wokwanira wa glycemic (wofanana ndi 100), ndipo pa 100 magalamu a mankhwala abwino amakhala ndi pafupifupi magalamu 100 a chakudya. Chifukwa chake, katundu wake wa glycemic ndi 100 100 magalamu 100 aliwonse.

Nthawi yomweyo, msuzi umakhala ndi katundu wocheperako wa glycemic nthawi yomweyo. Ndiye kuti, shuga wangwiro mu magalamu 100 amadzi ndi magalamu 3.7 okha.

Ndipo izi zikutanthauza kuti, kuti mukwaniritse kuchuluka kwa glycemic katundu yemwe akuwonetsedwa muzakudya, muyenera kudya magalamu oposa 100, ndipo ndi index yomweyo ya glycemic yomwe ili ndi shuga wabwino, msuziwo ungasanduke glycogen, kapena mudzagwiritsidwa ntchito ngati mafuta akuluakulu, pomwe shuga wodyedwa muyezo womwewo akhoza kupeza mawonekedwe ake athunthu monga triglycerides.

Zogulitsa	Katundu	Index	Zopatsa mphamvu	Zakudya zomanga thupi
Sorelo, sipinachi	0.5	10	33	3.7
Mikala Yophika	7	30	117	30
Kolifulawa yophika wopanda mchere	0.7	15	38	5
Kholifulawa	0.5	10	35	5
Nyemba Zowiritsa	8	50	137	30
Nyemba	5	50	70	10
Katsabola	0.5	10	31	5.1
Dzungu Yophika	3.3	75	33	5.5
Dzungu	3.1	75	35	5.3
Nyemba zobiriwira	0.55	15	35	3.7
Asparagus	0.7	15	30	3.8
Soya	3.7	15	380	18
Mbewu za mpendadzuwa	0.3	10	573	5
Beets zotsekemera, caviar	7.8	75	107	13.3
Beets yophika	5.7	75	58	8.8
Beetroot	3.7	30	53	8.8
Letesi	0.3	10	15	3.8
Zambiri	1	15	35	7.5
Zambiri	0.5	15	17	3.5
Chomera chamasamba	3.8	55	88	7.1
Tomato wopanda mkaka	0.5	10	18	3.8
Parsley	0.8	10	58	8
Zowotchera Matumba	0.3	30	13	1.7
Nkhaka zatsopano	0.7	30	17	3.7
Kaloti wowotcha	3.5	35	51	10
Kaloti owiritsa	5.3	85	35	5
Maolivi akuda	0.8	15	175	7
Anyezi	0.8	10	50	8
Anyezi wobiriwira (nthenga)	1	15	33	7
Tsabola wofiyira	3.5	15	75	15.8
Mbatata zosaphika	10.5	75	70	17
Jacket yophika mbatata yopanda mchere	13.3	77	83	17
Rab kabichi	0.7	10	35	7
Sauerkraut	0.33	10	18	3.3
Bokosi Loyera	1.5	15	75	8.7
Zukini, zukini	0.5	15	17	3.1
Squash caviar	7.1	75	83	8.1
Zukini wokazinga	5.8	75	83	7.7
Zukini wophika	3.3	75	15	3
Tsabola wobiriwira	0.57	10	30	5.7
Nandolo zatsopano zobiriwira	5.8	50	73	15.5
Cauliflower wokazinga	0.15	35	130	0.5
Bowa wokazinga	0.7	31	73	3.8
Msuzi wa bowa	0.3	30	37	1.3
Broccoli yophika wopanda mchere	0.7	15	35	5
Broccoli	0.7	10	35	7
Nyemba	3.3	35	70	8.5
Zimakhala ndi biringanya	0.7	15	35	5.5
Yophika biringanya	1.37	30	78	7.8
Yokazinga biringanya, caviar	1.8	30	85	8.8
Biringanya	0.7	10	35	7
Biringanya wa Biringanya	3.1	50	157	5.1
Avocado	1.35	15	170	8

Kodi ndikofunikira kuwongolera mulingo wazomwe mumakhala?

Koma kodi ndikofunikira kuyang'ana malonda omwe ali ndi katundu wocheperako wa glycemic ndipo kodi vuto la glycemic likukhudza kwambiri munthu yemwe samalamulira kwathunthu kuchuluka kwa caloric? Osati kwenikweni.

Ngakhale pamtanda wa seffit, kuchuluka kwa katundu wa glycemic ndikotsika kwambiri mu zakudya, ndipo kumawoneka ngati chowonjezera kwa iwo omwe amalingalira index ya glycemic.

Malingaliro awiriwa ali olumikizidwa mosasinthika, ndipo ngati mungagwiritse ntchito chinthu chambiri ndi katundu wochepa wa glycemic, koma mndandanda wokwera kwambiri wa glycemic, izi zitha kukhala zofanana ndi momwe munthu atagulitsira zinthu zochepa ndi index yotsika, koma katundu wambiri.

Ngati simukudwala matenda a shuga, komanso mavuto ena omwe mumayenera kuwongolera kwambiri shuga m'magazi, mkodzo ndi ziwalo zina, simuyenera kuyang'anira kuchuluka kwa glycemic.

Komabe, kumvetsetsa momwe magwiritsidwe ntchito a paramuyi komanso mgwirizano wake ndi zotsatira zomwe zikuyendera mukakwaniritsa zolinga zamasewera, kuthandizira kusintha moyenera zakudya, komanso osangoganizira zopatsa mphamvu zama calorie, osangogawa mwachangu komanso pang'onopang'ono - komanso kugawa iwo omwe akukweza katundu wanu chiwindi kapena ayi.

Kuchuluka kwa zakudya za glycemic ndi chizindikiro chokwanira chomwe chimathandiza anthu ambiri kuwerengera bwino zakudya zawo. Ngakhale zili ndi maubwino onse, nthawi zina ndimawawerengera glycemic katundu molumikizana ndi kalozera yemwe amalola kuti anthu odwala matenda ashuga azikhala nthawi yayitali.

M'mawu osavuta, kuchuluka kwa glycemic katundu ndikofunikira panthawi yomwe zenera la carbohydrate limatsekedwa, mukafunikira kuwerengera molondola kuchuluka kwa chakudya chomwe chimagwiritsidwa ntchito kuti mubwezeretsere misempha ya glycogen, ndikusintha kwa mafuta ophatikizika. Ndipo koposa zonse - osati zomwe zomwe zikuwonetsa glycemic index ndi katundu zimakhudza phindu lake.

Chifukwa chake malonda omwe ali ndi mitengo yotsika kwambiri - fructose, ngakhale akuwonekera, amakhala ovulaza, chifukwa amawonongeka popanda kugwiritsa ntchito insulin ndipo nthawi zonse amasintha kukhala mafuta oyera. Chifukwa chake chipatso chokhala ndi thanzi ndichinthu chinanso chatsopano cha zakudya zoyambira.

Zambiri, zipatso zimakhala zowopsa kwambiri kwa othamanga kutsatira zakudya zopanda pake kuposa shuga ndi Coca-Cola.

Mayeso a kulolerana ndi glucose

Kuyesedwa kwa glucose kumayesedwa ndikuwunikidwa kwa mtundu wina wa shuga kuti muwone ntchito ya kapamba, kuchepetsa milingo ya glycemia patangotha ​​maola 2 mutatha kutsata. Mphepo ya glycemic ndi njira yokhotakhota yomwe imawonetsera kusintha kwa kuchuluka kwa shuga m'magazi mutatha kulanda shuga.

Chiyeso chololera cha glucose chimachitika pamlingo wokhazikika komanso wamalire a magazi kusiyanitsa pakati pa shuga ndi prediabetes.

Pogwiritsa ntchito kupindika kwa glycemic, glucosuria imatha kupezekanso. Kuyesaku kumagwiritsidwanso ntchito pa nthawi yoyembekezera kutsimikizira matenda a shuga.

Kodi cholinga chakuchita mayeso a glucose kulolerana (glycemic curve) ndi chiyani?

Cholinga cha mayeserowa ndikuwonetsetsa magwiridwe antchito a insulin-excretory ya kapamba ndi kagawidwe kogwiritsa ntchito shuga.

Ndikofunikira makamaka mukamawunika odwala popanda zizindikiro za matenda ashuga, koma ndi zinthu zoopsa za matendawa.

Izi zimaphatikizapo kukhala mokhazikika.

Kuchita mayeso okhudzana ndi glucose mwa odwala oterowo kumakupatsani mwayi wofufuza matenda ashuga panthawi ndikuyamba chithandizo.

Nthawi zambiri, shuga osala kudya ndi 3.3-5,5 mmol / L; pamlingo wa 5.6-6.0 mmol / L, kusokonezeka kwa glycemia akuwonetsa, kuyambira 6.1 ndi apamwamba - matenda a shuga.

Potsimikizira kupezeka kwa matenda a shuga, kuphatikiza kwa mayeso kumayesedwa kuti mupeze kuopsa kwa matendawa komanso kuphatikizira kwa matendawa.

Mndandanda ndi katundu ndi glycemic: chomwe chimakhala, momwe gululi likuyang'ana

Glycemic index (GI) ndi lingaliro logwirizana ndi chakudya, koma osati mafuta ndi mapuloteni. Kutsata GI ndi imodzi mwazida zofunikira popangira menyu wathanzi kuti muchepetse kunenepa.

Choyamba muyenera kudziwa komwe mndandanda wa glycemic umachokera - ndi chiyani?

Kukhazikitsidwa mwasayansi kuti poyankha pakudya yamagalimoto osiyanasiyana ovuta, kuchuluka kwa shuga m'magazi kumakwera mosiyanasiyana.

GI pakali pano amawerengedwa chakudya chochuluka. Kutengera mtundu wa glycemic index, onsewa amagawidwa m'magulu angapo:

• zinthu zapamwamba za GI - kuyambira 70-100,
• ndi pafupifupi 50-70,
• otsika - pansipa 50.

Mukamadya zakudya zokhala ndi index yayikulu ya glycemic, shuga m'magazi anu imakwera mwachangu komanso kwambiri. Pambuyo pachakudya chokhala ndi zakudya zotsika-GI, kuchuluka kwa glucose kumadzukanso, koma osati mwachangu komanso osati kwambiri.

Poyankha kuchuluka kwa shuga m'magazi, kapamba amapanga insulin. Ndipo shuga wambiri m'magazi, amasulanso mwachangu komanso ambiri.

Kuphatikiza apo, ndiye kuchuluka kwambiri kwa insulin komwe kumayambitsa matenda akuluakulu a anthu, komanso kuchuluka kwambiri, mpaka kunenepa kwambiri.

Mutha kudziwa momwe insulini imathandizira kuti pakhale mafuta ochulukirapo amthupi kuchokera m'nkhani yakuti "Kuthamanga kwambiri kwa insulin kumabweretsa kunenepa kwambiri" m'nkhaniyi.

Pakakhala insulini yambiri, shuga m'magazi amatsika mofulumira kwambiri. Hypoglycemia imayamba.

Zotsatira zake, munthu amakhalanso chakudya, chomwe, monga mungaganizire, chimapangitsa kuti munthu azikhala ndi thupi lolemera komanso kuti matenda ambiri azitha.

Zogulitsa zomwe zili ndi GI yotsika sizimabweretsa kutulutsidwa kwakukulu kwa insulin, chifukwa chake sikuti chimayambitsa kunenepa kwambiri. Thupi pambuyo pawo lili athanzi komanso khola.

Kodi glycemic katundu ndi chiyani?

Kuchulukitsa kwa Glycemic (GN) ndi kufananiza kwa mtundu wamafuta (i.e. index yawo ya glycemic), komanso kuchuluka kwawo pazogulitsa zosiyanasiyana.

Monga GI, kuchuluka kwa glycemic kumawonetsa kuchuluka kwa chakudya chomwe chimachulukitsa kuchuluka kwa shuga m'magazi, ndikutsatiridwa ndikutulutsidwa kwa insulin.

Kutsika kwa mankhwala a GN, kumachepetsa kuchuluka kwa glucose pambuyo pogwiritsa ntchito, ndipo insulin yocheperako imapangidwa. Zotsatira zake, kuchuluka kwa shuga m'magazi kumakhazikika, hypoglycemia sikumapanganso.

Ndi phindu la katundu wa glycemic, zakudya zonse zimagawika m'magulu atatu:

• yokhala ndi GN yayikulu - 20 komanso pamwamba,
• ndi avareji ya 11-19,
• kuchokera otsika - mpaka 10 kuphatikiza.

Chofunika kwambiri ndi chiyani: GI kapena GN?

Zonsezi komanso izi ndizofunikira.

Kotero kuti mukwaniritse shuga yemweyo magazi, mutha kudya zopangidwa kawiri ndi GI ya 50 wachibale pazogulitsa ndi GI ya 100.

Kuphatikiza apo, ziyenera kumvetsedwa kuti malonda omwe ali ndi index yayikulu ya glycemic sikuti nthawi zonse amakhala ndi GN yapamwamba.

Chitsanzo cha zoterezi ndi chivwende. Ali ndi GI yayikulu, koma katundu ndiwotsika.

Kuphatikiza pa chivwende, zipatso ndi ndiwo zamasamba zina zambiri zimafanana ndi chiŵerengerochi (mkulu GI - low GN).

Komabe, kutsika kwa GN mwa ambiri mwa iwo sikutanthauza kuti ndi othandiza kwambiri.Popeza kuphatikiza mafuta ochulukirapo, omwe amadutsa mwachindunji m'thupi mthupi ndipo chifukwa chake amatha kukhala ndi vuto pa thanzi, pali zakudya zomwe sizisintha kukhala glucose, koma zimakhala ndi mphamvu yayikulu mthupi.

Chitsanzo cha chakudya choterechi ndi fructose, yemwe amakhala ndi zakudya zambiri.

Pa infographic iyi, mutha kuwona momwe mphamvu ya fructose m'thupi imasiyanirana ndi mphamvu ya shuga yokhazikika pamenepa, chifukwa chake m'njira zambiri fructose imakhala yoopsa kwambiri.

Glycemic katundu ndi gome la index yamalonda

Gome la glycemic index ndi GN la zakudya zotchuka kwambiri ndi motere.

Zogulitsa	Gi	Gawo	GN
Maswiti
Wokondedwa	87	1 S.L.	3
Ma Lollipops	78	28 g	22
Osaka pansi	68	60 g (theka)	23
Shuga wa pagome	68	2 tsp	7
Strawberry kupanikizana	51	2 S.L.	10.1
Chokoleti chakuda	23	35 g	4.4
Zakudya zam'madzi ndi zipatso
French baguette	95	Chidutswa chimodzi	29.5
Donut	76	1 (pafupifupi 75 g)	24.3
Waffle (wogulitsa)	76	! (pafupifupi 75g)	18.7
Mapira	71	150 g	26
Mtanda wonenepa	70	Chidutswa chimodzi	7.7
Korasan	67	1 pafupifupi	17.5
Muesli	66	2/3 chikho	23.8
Oatmeal (mwachangu)	65	1 chikho	13.7
100% rye mkate	65	Chidutswa chimodzi	8.5
Rye mkate	65	1 (pafupifupi 25g)	11.1
Blueberry Muffin	59	1 sing'anga	30
Pala oatmeal	58	1/2 chikho	6.4
Wheat pita	57	m'modzi	17
Ma cookies a Oatmeal	55	1 yayikulu	6
Pop Pop	55	1 chikho	2.8
Buckwheat	55	150 g	16
Spaghetti	53	180 g	23
Makumbi ndi mbatata	52	150 g	23
Bulgur	46	150 g	12
Keke ya Vanilla Sponge ndi Vanilla Glaze	42	Chidutswa chimodzi	16
Chocolate chokoleti keke ndi chokoleti	38	Chidutswa chimodzi	12.5
Zingwe	28	100 g	6
Zakumwa
Cola	63	330 ml	25.2
Madzi a lalanje	57	1 stanak	14.25
Madzi a karoti	43	1 chikho	10
Cocoa wokhala ndi mkaka	51	1 chikho	11.7
Madzi a mphesa	48	1 chikho	13.4
Madzi a chinanazi	46	1 chikho	14.7
Mkaka wowonda	44	1 chikho	4
Madzi apulo	41	1 chikho	11.9
Madzi a phwetekere	38	1 chikho	3.4
Ziphuphu
Lima Nyemba	31	1 chikho	7.4
Chikuku	31	1 chikho	13.3
Makina	29	1 chikho	7
Nyemba zosaneneka	27	1 chikho	7
Soya	20	1 chikho	1.4
Maponda	13	1 chikho	1.6
Zamasamba
Kaloti	92	1 pafupifupi	1
Beetroot	64	1 pafupifupi	9.6
Chimanga	55	1 chikho	61.5
Nandolo zobiriwira	48	1/2 chikho	3.4
Phwetekere	38	1 pafupifupi	1.5
Broccoli	1/1 chikho (chophika)
Kabichi	1/1 chikho (chophika)
Selari	60 g
Kholifulawa	100g (chikho 1)
Nyemba zobiriwira	1 chikho
Bowa	70 g
Sipinachi	1 chikho
Zipatso
Mavwende	72	1 chikho zamkati	7.2
Chinanazi	66	1 chikho	11.9
Cantaloupe	65	170 g	7.8
Ma Apricots Ophikidwa	64	1 chikho	24.3
Zouma	64	43g	20.5
Pakaimitsidwa	58	262g (chikho 1)	28.4
Kiwi	58	m'modzi	5.2
Nthochi	51	1 sing'anga	12.2
Mango	51	160 g	12.8
Malalanje	48	m'modzi	7.2
Zokongoletsedwa mapeyala	44	250 g	12.3
Mphesa	43	1 chikho	6.5
Strawberry	40	1 chikho	3.6
Maapulo	39	1 pafupifupi popanda khungu	6.2
Mapeyala	33	1 pafupifupi	6.9
Ma apricots owuma	32	1 chikho	23
Prunes	29	1 chikho	34.2
Amapichesi	28	1 sing'anga	2.2
Mphesa	25	1 / avareji	2.8
Plums	24	chachikulu	1.7
Chitumbuwa chokoma	22	1 chikho	3.7
Mtedza
Cashew	22
Maamondi
Hazelnuts
Macadamia
Pecan
Walnut
Zinthu zamkaka
Ayisikilimu wopanda mafuta	47	1/2 chikho	9.4
Kukama mkaka	44	1/2 chikho	8.4
Mkaka	40	1 chikho	4.4
Nthawi zonse ayisikilimu	38	1/2 chikho	6
Yogurt (palibe zowonjezera)	36	1 chikho	6.1

* Data ya GI ndi GN ya zakudya wamba monga mpunga ndi mbatata, komanso zakudya zonse zama protein ndi mafuta, zimakambidwa pansipa.

** Tebulo limawonetsa kuchuluka kwapakatikati, makamaka zikafika pazakudya zovuta, mwachitsanzo, kuphika.

Kodi glycemic index ndi katundu wama protein ndi mafuta ndi chiyani?

Zowona kuti mafuta samachulukitsa shuga wamagazi akhala akudziwika kwanthawi yayitali. Koma za mapuloteni, nthawi yayitali, malingaliro omwe adalipo mu sayansi anali oti 50-60% ya zakudya zomanga thupi pambuyo pa maola 3-4 zimasanduka glucose.

Tsopano zatsimikiziridwa kuti malingaliro awa anali olakwika.

Kodi ndizotheka kuwerengera pawokha GI ya mbale zovuta?

Zinafika kuti inde - ndizotheka.

Pofuna kuwerengera pawokha glycemic index yazovuta zamasamba, muyenera kuchulukitsa kuchuluka komwe kumapanga chakudya chamagulu angapo azakudya zonse zomwe zimaphatikizidwa ndi GI yake. Ndipo onjezani zotsatira zonse.

Mndandanda wa glycemic wowerengedwa motere ndi wolondola kwambiri. Kupatula milandu ina yapadera.

Puzzle

Zadziwika kuti pizza imachulukitsa kuchuluka kwa glucose m'magazi kwambiri komanso kwa nthawi yayitali kuposa momwe ingaganiziridwe potengera GI yake.

Zomwe zimachitika, asayansi sangathe kufotokoza. Koma izi ndi zowona. Kuphatikiza apo, kutengera kwa pitsa kumakhala kwamphamvu kuposa kupangira zinthu zomwe zimakhala ndi index yayikulu kwambiri ya glycemic.

Kusiyanasiyana kwa GI mu mpunga ndi mbatata

Kodi glycemic index ya mpunga ndi mbatata ndi chiyani? Funsoli nthawi zambiri limafunsidwa ndi onse asayansi komanso anthu omwe ali kutali ndi sayansi. Sizovuta kwenikweni kuyankha.

Chowonadi ndi chakuti zambiri zomwe zimapangidwa pazakudya ziwiri zosavuta izi zimasiyana kwambiri kotero nkosatheka kupereka mtengo wapakati.

Chifukwa chiyani GI ya mpunga ndi mbatata ndi yosiyana kwambiri?

Chifukwa zomwe zili mu amylose ndi amylopectin zimasiyana mosiyanasiyana. Momwe amylose ochulukirapo, amachepetsa index ya glycemic.

Pali mitundu inayi ya mpunga:

• njere zazitali
• tirigu wapakatikati
• njere zazifupi
• okoma, kapena omata (nthawi zambiri amagwiritsidwa ntchito popanga soseji m'malesitilanti aku Asia).

Mu mpunga wokoma, mulibe amylose konse. Ndipo chimphona chake ndi chokwanira. Mitundu ya tirigu wautali, mwachitsanzo, Basmani, ma amyloses ndiye kwambiri, chifukwa chake GI yawo ndi yocheperako.

Kuphatikiza apo, iliyonse mwa mitundu ya mpunga imeneyi imakhala yoyera kapena yofiirira. Brown nthawi zonse amakhala ndi GI yotsika kuposa yoyera.

Chifukwa chake ngati tikulankhula za mpunga wotchuka wa Basmani, ndiye kuti mawonekedwe ake oyera ali ndi cholembera cha glycemic cha 83. GI yeniyeni ya brown Basmani sinakhale yokhazikitsidwa, koma asayansi akuwonetsa kuti ndi yocheperako, ndiko kuti, pafupifupi 54.

Zoterezi ndizofanana ndi mbatata. Mitundu yosiyanasiyana ili ndi magawo osiyanasiyana a amylose kupita ku amylopectin, ndipo chifukwa chake ma GIs osiyanasiyana.

Nthawi yomweyo, mbatata zazing'ono nthawi zonse zimadziwika ndi index yotsika ya glycemic kuposa mbatata zamtundu wokhwima kwambiri. Izi ndichifukwa choti tubers ikakhwima, amakhala amylose komanso amylopectin ochulukirapo.

1. Mndandanda wa glycemic umawonetsa kuchuluka kwa chakudya chamagulu, kuchuluka kwa glycemic - kuchuluka kwawo.
2. Kuti muchepetse kunenepa komanso mukhale wathanzi, muyenera kuyesa kuchuluka kwa shuga m'magazi, chifukwa cha ichi ndikofunikira kuyang'anira onse GI ndi GN. Ndipo sankhani zinthu zokha zomwe zimakhala ndi zotsika kwambiri za zizindikiro ziwirizi.
3. Zambiri pa index ya glycemic komanso kuchuluka kwa zakudya zosiyanasiyana zitha kupezeka pagome. GI ya zakudya zovuta ndizosavuta kuwerengera nokha.

Ubwino wa kudziwa za GI

Kudziwa ndi kugwiritsa ntchito GI kumathandizanso kuti muchepetse kunenepa komanso kusamalira thupi, komanso polimbana ndi matenda ashuga.

Glycemic index ikuthandizani kuti mupange zakudya zanu kuti chakudya chikhale chokwanira. Zedi inu mwazindikira kuti mukudya kwambiri, ndipo patapita maola angapo mumamvanso njala. Koma zimachitika m'malo mwake kuti njala sikuwoneka motalika. Mlozera wa glycemic muzochitika zotere umakhala ndi gawo lofunikira, chifukwa chake uyenera kukumbukiridwa kuti uthandizire kuchepa kwa thupi, osagwa kwambiri, ndipo osasokoneza dongosolo lanu lamanjenje.

Koma kungosankha zinthu zotsika za GI kwinaku mukunyalanyaza GI yapamwamba ndi njira yolakwika. Chifukwa chiyani, ndifotokozanso pambuyo pake - mgawo la glycemic katundu.

Glycemic index ndi mapuloteni okhala ndi mafuta

Sikuti zakudya zonse zili ndi chakudya, mwachitsanzo: nyama, mafuta anyama, nsomba, mazira, masamba ndi batala, etc. mulibe chakudya. Mndandanda wamtundu wa glycemic pazinthu zotere sungathe kupeza, sichoncho. Kapenanso, titha kunena kuti zikhala zero. Kuti ikhale yotsimikizika kwambiri, mwachitsanzo, nyama chifukwa cha magazi imatha kukhala ndi zotsalira za chakudya (zomata), koma kuyika kwake ndizochepa kwambiri ndipo izi zitha kunyalanyazidwa. Batala kapena dzira la nkhuku limakhala ndi chakudya, koma kuchuluka kwa chakudya chambiri, ngakhale ndichipamwamba kuposa nyama, chidakali chochepa kwambiri - chochepera 1%.

Chifukwa chake, pali zakudya zopanda GI. Ngati mumadya izi, ndiye kuti kuchuluka kwa shuga m'magazi kungasinthe, koma kusinthaku sikungakhale kokwanira komanso ngakhale kokweza m'mwamba.Magazi a shuga sakhala yunifolomu ndipo amatha kumangopita pang'ono (ndipo nthawi zina osati pang'ono) mosasamala chakudya. Simungadye kalikonse, ndipo shuga azitha kudzuka, kenako nkugwa, kenako nkuwukanso. Mlingo uwu umakhudzidwa osati ndi chakudya, komanso kupsinjika kwakuthupi kapena kwamaganizidwe, nkhawa, mantha, chisangalalo, kukalamba, matenda, kuchuluka kwa mahomoni ndipo Mulungu akudziwa china chilichonse.

Monga momwe ndidalemba kumayambiriro kwa nkhaniyi, pali zinthu zambiri zachinyengo pankhaniyi pa intaneti. Nayi imodzi ya izo. Mwina zisinthidwa, koma panthawi yolemba nkhaniyi ndidawerenga pamenepo kuti "Monga zakudya zamapuloteni ambiri, ng'ombe imakhala ndi mndandanda wama ng'ombe wokwanira 40 magawo.". Phunziro lachirendo kuchokera pakuwonekera kwa chilankhulo cha Chirasha? Si ine amene ndinakusindikizanso monga choncho, zalembedwa pamenepo. Ndi "Units", ndipo ndendende kusagwirizana kwamagawo osiyanasiyana a pempholo. Kuphatikiza pa kupusa kwakukulu, kuti ng'ombe GI ndi 40. Kenako alemba: "Mndandanda wa nkhuku wa glycemic ndi magawo 30, komanso mitundu ina ya nyama yokhala ndi mapuloteni". Ndikuwona kuti iyi si tsamba la ana asukulu ena lokhala ndi kuchuluka kwa anthu atatu ndi theka, ndipo ndi zida zambirimbiri za anthu patsiku. Chilankhulocho komanso zamkhutu izi amalemba pamenepo.

Pansipa ndikuwuzani zamomwe mungapangire chisonyezo cha glycemic cha malonda, ndipo mumvetsetsa kuti zinthu zomwe zili ndi mafuta ochepa kwambiri zimatha kuwerengeka.

Ngati mankhwalawo alibe GI kapena GI yake ndi yotsika kwambiri, ndiye kuti izi sizitanthauza kuti simungapeze mafuta kuchokera pamenepo. Izi ziyenera kukumbukiridwa. Zowonjezera "chifukwa chake", ndifotokozera pansipa.

Kodi chakudya chamafuta ndi chiyani?

Zakudya zomanga thupi ndi shuga kapena ma saccharides. Shuga? Wina akhoza kuti anaganiza magawo a shuga woyengeka kapena shuga wonenepa. Shuga, womwe umayikidwa mu tiyi, umapatsa chakudya, - sucrose, yomwe imapangidwa ndi 2 monosaccharides: glucose ndi fructose.

Ngati kuyezetsa magazi kuli pafupi ndi shuga, kumatanthauza shuga monosaccharidem'malo mokhala ndi sucrose disaccharide (yomwe imayikidwa mu tiyi).

Mwachidule, Zakudya zomanga thupi ndi shuga. Ndizomveka kuti shuga, osati mapuloteni kapena mafuta, amakweza shuga.

Inde, zakudya zamafuta nthawi zonse sizokoma, ngakhale ndi shuga.

Munthu akadya mankhwala omwe amakhala ndi chakudya chamaguluchi, kuchuluka kwa shuga m'magazi ake kumawonjezeka, ndiye thupi likagwira ntchito ndi glucose uyu, ndende imatsikiranso. Ngakhale, monga lamulo, mukatha kudya pali mayendedwe angapo pakukula kwa ndende, komanso osati amodzi, mafunde amapita, titero, pang'onopang'ono kumwalira (nthawi zambiri).

Pali zovuta komanso zosavuta zamafuta.

Zakudya zamafuta osavuta Kodi ndi zomwe zimapangika ndi gawo limodzi kapena awiri, i.e. pa hydrolysis ya molekyulu imodzi, mwina sizipanga chakudya chochepa, kapena molekyuluyo imagawika ma molekyulu 2 a monosaccharide. Shuga wa tiyi, basi, ndi mafuta osavuta a 2 monosaccharides.

Zakudya zomanga thupi - awa ndi omwe amakhala ndi ma monosaccharides atatu kapena kupitilira. Molekyulu yovuta kuphatikiza imatha kukhala mamolekyulu ambiri a monosaccharide.

Mutha kudutsanso malingaliro mwachangu ndi chakudya pang'ono. Zakudya zomanga thupi mwachangu ndi zomwe zimatengedwa mwachangu, komanso pang'onopang'ono, m'malo mwake, pang'onopang'ono.

Pali asayansi omwe akuwonetsa kuti malingaliro omwe amawonetsa kuchuluka kwa mayamwidwe wamafuta, alibe kulungamitsidwa kwasayansi.

Pofuna kuti tisakhale opanda umboni kuti malingaliro opanga mafuta othamanga komanso osakwiya amatsutsidwa, ndikulozera nkhaniyi. Mayina enieni asayansi akuwonetsedwa pamenepo ndipo mafotokozedwe amaperekedwa. Werengani, kenako mubwererenso kumaphunziro anga.

Nayi kanema wochokera ku blogger wina wodziwika bwino:

Ndi ulemu wonse woyenera kwa Denis Borisov, kanema uyu ali ndi kena kotsutsa. Poyamba, akuti GI nthawi zonse imapereka kuchuluka pambuyo pa mphindi 30, mosasamala kanthu kuti chakudya chophweka chimadyedwa kapena chakudya chamagulu (monga tafotokozera m'nkhani yomwe ndangofotokozerayi). Kenako mwadzidzidzi amayamba kunena kuti mapuloteni, amatembenuka, amatha kuchepetsa kuchepa kwa chakudya, ndipo kuchuluka kwa glucose kumatha kusuntha ndikuyamba kupitilira mphindi 30.Ngati GI itapatsidwa chakudya 100%, ndiye kuti uthenga wa Borisov ukadakhala ndi zomveka kumbuyo kwake, ndipo izi ndi zotsutsana mwachindunji. Izi zikutanthauza kuti mapuloteni omwe amapezeka mumalondawa samachedwetsa kuyamwa, ndipo mapuloteni omwe amawonjezeredwa kukhitchini yanu amayamba kuchepa. Zikhala kuti mufakitini amatha kusakaniza m'mapuloteni omwe samasuntha kuchuluka kwa shuga m'magazi, ndipo simungathe.

Zovuta zikukula. Ndiye kodi chakudya chofulumira kapena chochepa pang'onopang'ono chimakhalapo kapena ayi? Nditha kuyankha funsoli, koma nthawi yake isanafike - werengani.

Chifukwa m'matafura osiyanasiyana glycemic index yemweyo mankhwala

Nthawi zina kwa mayunitsi 100 amawerengera kuti palibe shuga yoyera, koma mikate yoyera, ndi zinthu zonse zimaphatikizidwa ndi mkate woyera. Popeza GI ya mikate yoyera ndiyotsika kuposa GI ya glucose, zotsatira za matebulo ndizosiyana. Umu ndi momwe zimakhalira kuti pamaudindo onse pamakhala kusiyana kwakukulu mbali imodzi.

Ngati zosiyanazo zikuyenda mbali zosiyanasiyana

Mwambiri, zikutanthauza ambiri omwe anachita kafukufukuyo. Mwinanso ofesi yolemekezeka kwambiri ndi Yunivesite ya Sydney. Yunivesite iyi yafotokozera mndandanda wa glycemic wazakudya zopitilira 2,500. Izi ndi za iwo omwe ali ndi chidwi ndi "lathunthu" glycemic index tebulo. Koma sindiwo bungwe lokha lomwe limakhudzidwa ndi nkhaniyi. Mabungwe akuluakulu amachita kafukufuku malinga ndi mfundo zina. Pansipa ndikuuzani zambiri za momwe amayesa zinthu.

Ngati malonda ayesedwa ku Yunivesite ya Sydney, ndiye wopanga ali ndi ufulu kuyika chikwangwani pa GI:

Momwe mungadziwire chisonyezo cha glycemic cha malonda

Nthawi zambiri, kuti apereke cholumikizira cha glycemic ku chinthu china, gulu laanthu amoyo wathanzi limapatsidwa chakudya chopanda kanthu kuti lidye mankhwala omwe amaphunziridwamo ochuluka kotero kuti chakudya chambiri m'magawo ndi magalamu 50 (CHIWALO sichimawerengera). Kenako, pafupipafupi, glucose wamagazi amayeza. Pambuyo pake, ma chart amapangidwira aliyense. Kenako, magawo a manambala kuchokera pagawoli amawerengedwa. Zomwe zimachitidwanso kwa glucose. Pambuyo pake, mabwalo a ziwonetsero zomwe adazipanga amafananizidwa ndi mabwalo a ziwerengero kuchokera ku glucose oyera. Dera lochokera ku glucose limawonedwa ngati magawo zana, i.e. Glucose wa GI ndi zana.

GI si mtheradi, koma wachibale, i.e. Kuchulukitsa gawo la malonda sikupangitsa kuti GI iwonjezeke, ngakhale imawonjezera kuchuluka kwa shuga m'magazi.

Tsopano zambiri

Munthu amadya gawo la mankhwala oyesedwa pamimba yopanda kanthu pambuyo pa kudya usiku umodzi.

Kutumikira kuyenera kukhala ndi magalamu 50 a chakudya chambiri. Pazinthu zokhala ndi chakudya chochepa chamafuta, gawo lomwe lili ndi magalamu 25 a michere yamagetsi limaloledwa.

Miyezo ya shuga ya m'magazi imatengedwa mphindi 15 zilizonse nthawi ya ola loyamba, kenako theka lililonse la ola. Nthawi zambiri, shuga kumapindikira kumapangidwa pakapita maola awiri. Kuyesa kwakutali (maola opitilira 2) kumatha kupita kukagulitsa, pambuyo pake kuwonjezeka kwa shuga m'magawo awiri.

Kenako, dera lomwe lili pansi pajika ndi shuga wowonjezera limawerengeredwa.

Wophunzira mayeso amayeneranso kudutsa mayeso ofananawo ndi shuga wopanda shuga, popeza GI ndi wachibale, osati chidziwitso chonse.

Kenako, kuwerengera kwa madera omwe ali pokhapokha pamapeto pa kuyesa kwa glucose amawerengedwa. Njira yowerengera GI ndi iyi: gawani dera lomwe likuwunika ndi gwero la glucose ndikuchulukitsa ndi 100.

Kafukufuku wazinthu zichitike kwa anthu osachepera 10.

Chotsatira, chiwongolero chapakati pa glycemic chimawerengeredwa - izi ndiye zotsatira zomaliza.

Ndizofunikira kudziwa kuti ndinapeza zinthu zomwe zimayesedwa anthu osakwana 10 ku University of Sydney. Mwachitsanzo.

Sindikudziwa ngati wopanga ali ndi ufulu kuyika chizindikiro cha GI pazinthu zotere.

Tsopano mukudziwa momwe malonda amayesedwera GI ndipo mukumvetsetsa chifukwa chake, mwachitsanzo, nyama siyingayesedwe motere - ngati mafuta opezeka m'chipangizocho ndi ochepa kwambiri, ndiye kuti mumapeza mafuta okwana 25 g, muyenera kudya kwambiri zomwe thupi la munthu silingathe.

Glycemic katundu (GN)

Mlozera wamatumbo unakonzedwa pang'ono. Tidzabweranso pambuyo pake, koma tsopano tiyeni tikambirane za kuchuluka kwa glycemic.

Nthawi zambiri anthu, ataphunzira za kukhalapo kwa GI, atatsimikiza kuti achepetse thupi, ayambe kudya zakudya zama GI osaposa mtengo wina, mwachitsanzo, osaposa 55 (awa ndi zinthu okhala ndi index yotsika molingana ndi gulu la posachedwa).

Njira imeneyi si yolondola. Chowonadi ndi chakuti kuchuluka kwa chakudya chamagulu m'zakudya zosiyanasiyana ndizosiyana. Shuga wokhazikika (sucrose) ndi chinthu chimodzi, pomwe gawo la chakudya ndi 100%, ndipo chinthu china, mwachitsanzo, zukini, komwe chakudya sichikhala ndi 5%. Nthawi yomweyo, index ya glycemic ya shuga ndi 70, ndipo kwa zukini ndi 75. Ngati titaganizira za GI yokha, zimapezeka kuti ndizosavuta kupeza mafuta kuchokera ku zukini kuposa shuga. Mwachidziwikire, izi siziri choncho. Koma osati ndi zinthu zonse, zonse ndizodziwikiratu monga chitsanzo changa, chomwe chimaperekedwa kuti muwone bwino.

Ngati wina samvetsa kuti chinyengo cha zukini ndi chiyani, ndiye ndifotokoze. Mpaka

Ndi chifukwa cha kuchuluka kosiyana kwa zakudya zamagulu m'zakudya zosiyanasiyana komwe mawu oti "glycemic katundu" adayambitsidwa. Liwuli limalumikizidwa mosiyanasiyana ndi GI - izi zikutanthauza kuti, kusinthika kwa GI. Kuyamba kwa mndandandandawu kumathandizira njira yosankhira zakudya ndikupanga chakudya. Kupatula apo, kufunafuna kuchuluka kwa mankhwala omwe ali ndi GI, ndikuyang'ana kuchuluka kwa zophatikizika zamagetsi zomwe zimakhala ndi (fiber sikumawerengera) ndikugwirizanitsa izi zonse ndizovuta. Gome la katundu wama glycemic ndi chida chothandiza kuposa gomec index index.

GN imawerengeredwa malinga ndi njira yotsatira:

GN =	GI × kuchuluka kwa chakudya chamafuta m'magawo 100 pa g
100

Gawo Lamadongosolo A Chakudya
Pamwamba	kuyambira 21
Yapakatikati	kuyambira 11 mpaka 20
Otsika	mpaka 10

Kuphatikiza pa katundu wa glycemic wa chinthu china, palinso katundu wa tsiku ndi tsiku wa glycemic.

GN ya tsiku ndi tsiku imawerengedwa motere. Kuwerengera kumachitika pachinthu chilichonse payokha, kenako manambala amawonjezedwa. Pankhaniyi, sikofunikira kuwonjezera zinthu za GN, koma kumbukirani magalamu a zakudya zam'mimba zomwe zimapangidwa ndi GI yawo, ndikugawidwa ndi 100.

Pulofesa Nickberg II. kuchokera ku Sydney limafotokoza za GN pafupifupi tsiku lililonse motere:

• otsika - mpaka 80
• pafupifupi - kuyambira 81 mpaka 119
• okwera - kuyambira 120

Koma apa pali magulu osiyanasiyana. Mwachitsanzo, pali gulu laudindo pomwe mulingo wotsika kufika 143. Sindikudziwa komwe izi zimachokera - 143. Ndidakumana ndi gulu logawika m'magulu awiri okha, pomwe gawolo linagawika magawo zana. Onani - makamaka, mupeza zina zingapo. Mwinanso, kusatsimikizika koteroko m'malire kumachitika chifukwa cha kusowa kwa kafukufuku wamba pankhaniyi.

Ngati mukufuna malingaliro anga ndendende momwe mungapangire GN yapakati, ndiye ndinena izi. Iwalani za malamulowo. Zili ngati nthabwala pafupi kutentha kwapakati pachipatala. Kapena mawu a Bernard Shaw: "Ngati mnansi wanga amamenya mkazi wake tsiku lililonse, ndipo ine osatinso, ndiye chifukwa cha ziwerengero tonse timamenya mkazi wathu tsiku lililonse." Muyenera kudziwa thupi lanu, miyezo yanu, kapena bwino, simufunikanso kudziwa chilichonse, koma kuti mumve. Mwachitsanzo, sindikudziwa kuti ndi ma calories angati omwe ndiyenera kuyamba kusiya mafuta. Sindikudziwa kuti katundu wanga watsiku ndi tsiku ndi ndani. Sindikudziwa kuti ndi kangati pa sabata komwe ndimayenera kupita ku masewera olimbitsa thupi kapena kuchuluka kwa momwe ndingafunikire kuthamanga. Koma izi sizimandivutitsa, ndikawona kuti ndizofunikira, kujambula ma AB mwatsatanetsatane, ponse pa gawo la rectus komanso mbali ya minofu yolumikizana yam'mimba, kuti mupeze ulusi wowoneka wautali wa minofu ya chifuwa ndikugawa ma deltas kukhala mitolo.

Chabwino, bwererani ku GN yapakati pa tsiku. Munthu akakhala kuti alibe nkhawa ndi thupi lake, ndiye kuti izi zitha kumuthandiza. Onani momwe mungawerengere.

Mwachitsanzo, mudadya mpunga wa 120 g wa mpunga wazitali wa tirigu (GI 60, GN 45), 90 g wa Buckwheat (GI 50, GN 28) ndi 40 g wa rye mkate (GI 50, GN 20), 25 g shuga (GI 70, GN 70) . Ndiye GN yanu yamasiku onse ndi 105.

• Zakudya zopatsa mphamvu zopatsa mphamvu mu 120 g mpunga (75 g pa 100 g) - 90 g
• Zakudya zopatsa mphamvu zopatsa mphamvu mu 90 g wa buckwheat (55 g pa 100 g) - 50 g
• Zakudya zomanga thupi zopezeka mu 40 g mkate (40 g pa 100 g) - 16 g
• Zakudya zomanga thupi zopatsa mphamvu mu 25 g shuga (100 g pa 100 g) - 25 g

• Glycemic katundu wa mpunga (90 * 60/100) - 54
• Katundu wa Buckwheat glycemic (50 * 50/100) - 25
• Glycemic katundu pa mkate (16 * 50/100) - 8
• Glycemic katundu pa shuga (25 * 70/100) - 18

• GN ya tsiku ndi tsiku ndi (54 + 25 + 8 + 18) - 105

Pakuwerengera, ndinatenga zomwe "ndikuziyika", i.e. mpunga ndi buckwheat kuchokera pachitsanzo sichinaphike. Kupanda kutero, tidzachita kuwerengetsa mosafunikira madzi osinthidwa. Mwachitsanzo, mpunga ndi buckwheat mukaphika kuwonjezera kuwonjezera katatu katatu kolemera.

Musamale mukamayang'ana matebulo a GN. Pamenepo, nthawi zambiri zisonyezo za GN zimaperekedwa chifukwa cha zomwe zakonzedwa kale. Mwachitsanzo, apa mpunga wamafuta oyera omwe ali ndi GN ya 14.9, ndipo frwable friable ali ndi GN ya 15.3.

Zachidziwikire, GI amawerengedwa kuti azigwiritsa ntchito chophika (zomwe sizimadyedwa zopanda chofufumitsa), motero, GH, monga GI, imatanthauzanso chinthu chophika. Koma pakuwerengera ndikosavuta komanso kwachilungamo kutenga chouma, chifukwa malinga ndi momwe mumaphikira, kuchokera mumtundu womwewo wa chouma mutha kuphika mosiyanasiyana mumbale zomwe zakonzeka kudya. Kusiyanaku kungakhale kofunika kwambiri. Ngati mumaganizira zouma, ndiye kuti inunso mutha kuwerengera GN, popeza phukusi limakhala ndi zofunikira (ngakhale kuti fiber sizimangosonyezedwa). Kuwerengera GN palokha kumatha kukhala koyenera pazinthu zomwe sizinalembedwe pamatafura, komanso ngati pulogalamu ya tabular siyodalirika.

Mwachitsanzo, ndilibe chidaliro cha GN cha mpunga 14.9 ndi buckwheat 15.3 kuchokera patsamba lomwe ndidatchulalo.

Kodi buckwheat adakwera bwanji GN kuposa mapunga oyera? Zowonadi, GI ya mpunga wotere ndiwokwera ma point 10 ndipo mmalo mwake muli michere yambiri kuposa momwe zimakhalira pang'onopang'ono. Zachidziwikire kuti pamalo panu pali mapaketi osindikizidwa a mpunga ndi chakudya chowoneka bwino - muziyang'ana zamatenthedwe pa 100 g ya mankhwala. Kuphatikiza apo, buckwheat ndichulukidwe kangapo, ndipo chakudya chotere (fiber) sichiyenera kukumbukiridwa. Monga momwe ndawonera kale pamawerengero pamwambapa, mpunga, pafupifupi magalamu 75 a chakudya chambiri pa 100 g, komanso mabatani ambiri pafupifupi 55. Zimapezeka kuti mawonekedwe owuma a GN a mpunga wa tirigu wazitali ndi 45 (monga momwe zalembedwera kale), ndipo GN ya Buckwheat youma ndi 28.

Ngakhale kungoganiza kuti buckwheat imatha kuyamwa madzi ambiri kuposa mpunga mukaphika, mfundo za 14.9 ndi 15.3 sizingathekebe, popeza chifukwa cha bankwheat iyi imayenera kuyamwa madzi oposa nthawi 1.5 kuposa mpunga. Ndinkayesa mpunga ndi chakudya chambiri ndisanaphike, ndipo kusiyana pakusintha kwa kulemera pambuyo pophika sikunali kwakukulu. Chifukwa chake, g 140 ya khungwa lowuma lidasandutsidwa 494 g ya yophika, pomwe idasinthidwa kukhala mbale, 18 g idatayika (idakakamira poto), ndipo mosakhalitsa magalamu ena 22 adatayika mu mbale yokutidwa ndi chivindikiro (phala lomwe lidawundira pansi ndikuthira madzi). Ndizachilendo kuti kuphika kwina kofananako kwa buckwheat kunapatsa mankhwala omalizira magalamu makumi ochepa.

Sindinachite zinthu zingapo zoyesa mpunga, chifukwa sindingafotokoze kulondola kwa gramu ya magawo omwewo, ndipo sindikufuna kubwereza kuyesaku kuti ndikulitse molondola pang'ono. Inde, ndipo sizikupanga nzeru, chifukwa nthawi ndi nthawi kusintha kwa thupi mukaphika sikokhazikika ndipo kumayenda mwanjira inayake, ngakhale mutayesetsa kuchita zonse chimodzimodzi. Malinga ndi mpunga, zinali motere: 102 g ya mpunga wouma utatha kuphika ndikusintha ku mbale idasandulika 274. Ndipo kuthekera kuti kuphika ndikusamutsa mbale, buckwheat inali yolemera katatu ma 3,4 kuphika kamodzi komanso nthawi 2.9 wina, ndi mpunga lolemera 2.7 nthawi.

Chifukwa chake, mfundo za 14.9 ndi 15.3 ndizolondola.

Tikuwona zotsogola zamasewera a SportWiki ndipo tikuwona kuti kuchuluka kwa glycemic kwa buckwheat kuli ndi mfundo 16, ndipo mpunga woyera uli ndi GN 23. Ngati kusiyana kwa buckwheat kuli kochepa, ndiye kuti mpunga ndiabwino kwambiri: 14.9 motsutsana ndi 23. Ndipo pa Fat-Down yoyera mpunga umapatsidwa mochulukirapo - GN 24. Ndiponso ndikukukumbutsani kuti ndimapereka maulalo kumasamba otchuka, ndipo simukumvetsa chilichonse. Ngakhale pamasamba atatu awa, ulamuliro wa SportWiki, ndizachidziwikire. Mutha kupitiliza kusaka GN pazinthu zomwe mumakonda ndikupitilizabe kulandira nambala zochulukirapo.

Ndiye wokhulupirira ndani? Dzikhulupirireni! Ngati kupeza chinthu cha GI si ntchito yovuta, ndiye kuti sizovuta kuwerengera GN. Ngati pali malonda omwe mumadya nthawi zambiri, ndiye kuti mutha kugwiritsa ntchito nthawi yochepa kuwerengera izi ndikudziwa GB mosakayikira. Ndikukumbutsirani kuti sikuti chakudya chamagulu onse chomwe chiyenera kukumbukiridwa, koma chimbudzi chokha.

Kubwerera ku miyambo ya tsiku ndi tsiku ya GN, ndikufuna kudziwa kuti izi ndi zofunikira, ndipo muyenera kusintha kuti mukhale bambo kapena amuna, zochita zanu, kagayidwe kanu, misa yanu yowuma (yopanda mafuta), ndi zina zambiri. Inemwini, sindimakonda makina owerengera osadziwika, GN, nthawi yophunzitsira, kuchuluka kwa masewera olimbitsa thupi ndi kubwereza, etc. Sindikonda kuwerengera zopatsa mphamvu. Werengani pamutuwu nkhani yanga "Ndi ma calories angati patsiku omwe muyenera kuwonda kapena kuiwala za zopatsa mphamvu."

Kuchokera pagawoli, mudaphunzira za kukhalako kwa chizindikiro monga glycemic katundu, kuphunzira momwe mungawerengere, ndipo mwazindikira kuti simuyenera kudalira mwachinsinsi matebulo ochokera pa intaneti.

Tsopano simupanga zolakwika zomwe zimachitika kawirikawiri pamafotokozedwe a chakudya pa matebulo a GI, chifukwa mukudziwa kuti kuyang'ana pa GI ya malonda sikulakwitsa, ndipo muyenera kulingaliranso kuchuluka kwa chakudya.

Kalori, GI, GN

Pa intaneti, mutha kupeza matebulo achidule pomwe zonse ziwiri za GI, GN, ndi zopatsa mphamvu zimawonetsedwa nthawi imodzi. Nthawi zambiri anthu amadandaula kuti zinthu zina zomwe zili ndi GI yayitali zimakhala ndi GN yotsika, kapena kuti zinthu zomwe zimakhala ndi GI yotsika komanso GN zimakhala ndi zopatsa mphamvu zambiri. Kapenanso kuti zinthu zomwe zimakhala ndi zero GI ndi GN mumalori zimangodutsa padenga.

Ndikukhulupirira kuti mumvetsa kale momwe GI yapamwamba komanso GN yotsika imatha kuphatikizidwira komanso mosiyanasiyana, komanso GI yotsika ndi GN komanso zopatsa mphamvu zambiri zopatsa mphamvu. Ngati simumamvetsetsa izi, ndiye kuti ndikukukumbutsani. Mndandanda wamtengo wapamwamba wa glycemic wokhala ndi chakudya chochepa chamafuta umapatsa katundu wochepa wa glycemic. Zopatsa mphamvu kwambiri zopatsa mphamvu zimaperekedwa ndi zakudya zamafuta, chifukwa mafuta amakhala okwanira kawiri pama calories monga carbohydrate kapena mapuloteni. Zakudya zochepa zama calorie zimapereka zinthu ndi gawo lalikulu lamadzi, i.e. ngati muwonjezera zomwe zili mumagalamu 100 a mafuta, mapuloteni ndi zakudya, sizipereka 100 nthawi zonse.

Koma palibe chifukwa chabodza. Kufunika kwa chakumwa ngati Coca-Cola ndi 42 kcal (100 ml). Mwambiri, kwa malonda - izi sizokwanira, koma kumwa kwambiri. Kumwa botolo la Coke lita imodzi sikuli konse kovuta, koma kudya theka la kilogalamu ya nyama, mwachitsanzo, sikophweka. Chifukwa chake, zolimbitsa kashiamu zochepa za koloko zimathetsedwa mosavuta ndi mayamwidwe ake. Kumva kukhutira sikumatenga nthawi yayitali. Njala yatsopano idzakukakamizirani kudya, kapena idzakusautsani.

Kumbukirani kuti zakudya zamafuta owopsa kwambiri sizikhala ndi GI ndi GN, koma panthawi imodzimodzi zimakhudza chithunzi chanu.

Momwe mungaphatikizire zinthu za GI, GN ndi calorie? Chofunika kwambiri ndi chiyani? Kodi mungasankhe bwanji "zinthu zoyenera"?

Sphere yokhotakhota - mayeso enieni

Ndipo tsopano tikupitilira gawo losangalatsa kwambiri pankhaniyi.
Yakwana nthawi yoti mudziwe mayankho a mafunso omwe afunsidwa m'magawo am'mbuyomu okhudza chakudya chambiri komanso choperewera, komanso chifukwa chake GI ndi chizindikiro chosadalirika.

Komanso kuchokera pagawoli muphunzira zinthu zambiri zosangalatsa, koma zonse zili m'dongosolo.
Ndipo komabe - zonse zomwe zidzauzidwa kwa inu tsopano, mutha kuyang'ana mukuzichita. Musakhulupilire zomwe ndikunena kwa inu, koma tengani ndikuyang'ana. Kuphatikiza apo, izi ndizomwe mungathe kupeza zotsatira, zowonetsedwa mu ziwerengero - zoyezeka komanso kukhazikika.

Zambiri zomwe ndinali nazo chidwi nditakhala ndi ma carbohydrate othamanga komanso osakwiya, popeza zambiri kuchokera pa intaneti pankhaniyi zinali zotsutsana kwambiri. Ndilinso ndi mafunso ena omwe ndimayenera kudziwa.

Kuti ndichite izi, ndinayenera kugula muyeso wa kukhitchini, glucometer, mizere yoyesera, mafuta a shuga. Ndidapuma.

Kenako, ndinayamba kuyesa, zotsatira zake zomwe muyenera kuphunzira.

Kuyesa kwanga kunali kondipatsa mayankho ku mafunso otsatirawa:

• Kodi pali chakudya chamafuta othamangira komanso osakwiya?
• Kodi mpunga Woyera ndi chinthu chosakanizidwa chochepetsa thupi kapena chowumitsa (magwero ambiri amati izi)?
• Kodi GI (shuga pamapindikira) ya zinthu imasintha bwanji mafuta atawonjezeredwa?
• Kodi mafuta amapindika bwanji?
• Kodi ma curve a shuga amawoneka bwanji kuchokera ku chinthu chopatsa thanzi komanso kuchokera kwa choyipa?
• Kodi magazi anga ndi chiyani? Kodi ndalekerera shuga (glucose kulolerana)?
• Kodi glycemic yanga yachitika bwanji kuzakudya zingapo zomwe ndimakonda kugwiritsa ntchito?
• Kodi ma curve anga enieni a shuga ndimafanana bwanji ndi magonedwe a glycemic indices (kodi tabular GI angadalidwe)?

Kumapeto kwa kuyesaku, ndinalandiranso mayankho a mafunso ena omwe sindinafunsenso koyambirira.

Kuyang'ana kutsogolo, ndinena kuti zotsatira zina zoyesazi zangondigwera.

Ndakhazikitsa ma graph a shuga amapangira shuga: shuga, shuga, mpunga wamafuta ataliitali, burwheat, curd wokoma ndi zoumba kuchokera ku chomera cha Piskaryovsk. Kuti muwone momwe popondera shuga amasinthira ndi gawo lazinthu, pamlingo wopindika, ma curve amapangidwira 50 ndi 80 magalamu a chakudya. Kuti muwone momwe mafuta (mpendadzuwa) pama curve a shuga, ma graph a mpunga ndi buckwheat adamangidwa ndi batala kapena popanda batala.

Kuyesaku kunatenga pafupifupi milungu itatu, chifukwa zinali zofunikira kulola kuti zala zanga zokhomeredwa zisachoke musanapite kukayesa chinthu chotsatira. Ndinayenera kuchita zopitilira maulendo opitilira atatu patenga magazi patsiku. Kuyesedwa kotalika kwambiri kunali kokhazikika popanga shuga kwa mphindi 300 (maora 5), ​​lalifupi kwambiri kwa mphindi 133. M'malo olemba, kuwerengera GI mwa njira yokhazikika, popondera shuga nthawi zambiri amakonzera mphindi 120.

Ndipo tsopano ku zotsatira.

Kodi pali chakudya chamafuta othamanga komanso opatsa chidwi

Inde alipo. Koma sikuti amatero monga momwe nthawi zambiri amaganizira. Monga otsutsa za kukhalapo kwa chakudya chamafuta othamanga komanso osakwiya kwambiri akusonyeza, kuchuluka kwa shuga m'magazi kumawonedwa pambuyo pafupifupi theka la ola. Ichi ndiye nsonga yamadzimadzi aliwonse - osachedwa, osachepera. Mwanjira ina, simungadye chakudya china "chopatsa chidwi", kotero kuti chiwonetserochi chimatha maola awiri, mwachitsanzo, maphunziro anu amayamba. Komanso, simudzatha kudya (kumamwa) chakudya chofulumira kotero kuti pakatha mphindi 10 mumakhala ndi shuga m'magazi anu. Kudziwa mfundo imeneyi kumatha kusintha momwe mumaonera zakudya mothandizidwa ndi maphunziro. Ngati izi zasintha kamvedwe kanu ka nkhaniyi ndipo simukundikhulupirira, ingobweretsani zomwe mwayesa ndikuziwona nokha.

Ngati ndi choncho, bwanji pamenepa ndimanena kuti mafuta azakudya othamanga alipo. Chowonadi ndi chakuti "chakudya chambiri", mosiyana ndi "chakudya pang'ono," chimayamba kukweza shuga m'magazi mwachangu kwambiri. Peak iyenso imakwezeka. Koma nthawi yayitali kwambiri ya iwo imabwera chimodzimodzi. Pazoyesa zanga, nsonga yoyambirira idalandira shuga (sucrose) - idali kale pamphindi 18. Kuphatikiza apo, nsonga yake inali yosalala, i.e. adakhala ndi mphindi 37, pambuyo pake adatsika. Ndipo likukamba kuti kachulukidwe kakatikati ka nsanganizo panali mphindi 27 (18 + 37 logawidwa ndi 2).

Mu glucose, nsongayo inali yakuthwa, ndipo imawonedwa pa mphindi 24, zomwe zimayandikira theka la ola.

Mu miniti yachisanu ndi chimodzi, glucose wayamba kale kuwonetsa kukula. Zakudya zowonda pang'ono zikucheperabe pa mphindi 6. Popeza zakudya zina zimayamba kudzetsa shuga m'mbuyomu, ndipo zina pambuyo pake ndi kusiyana kwake kungakhale kangapo, titha kulankhula za kukhalapo kwa chakudya cham'mimba chambiri. Lekani ndikuuzeni kuti pachimake pa nthawi yake sikudzakhala kosiyana nthawi zina.

Ponena za kuchepa mtima. Ndinaona kuti nditadya mankhwala oyeserera, kutsika kwa shuga m'magazi kumayamba kuonedwa, ndikutsatira kukula. Sindinawerenge izi kulikonse ndipo sanadziwe. Vutoli linapezeka pazoyeserera zenizeni. Pankhaniyi, si magawo onse omwe ali ndi kulephera m'maminiti oyamba (shuga, mwachitsanzo). Poyamba ndidatenga miyezo molingana ndi njira yodziwira GI, i.e. mphindi 15 zilizonse, ndipo pogwiritsa ntchito njira iyi, kulephera kumadumphidwa nthawi zambiri.Chifukwa chake, ngati ma koloko ena alibe kulephera koyamba, ndiye kuti izi zikutanthauza kuti ndinangophonya, chifukwa sindinadziwe kuti zinali pomwepo ndipo zinali zofunika kuzigwira. Kwa shuga, mwachitsanzo, muyeso woyamba mutatha kudya unapangidwa pambuyo pa mphindi 9 zokha ndikulephera kunaphonya. Pa glucose, ndimadziwa kale kuti dipilili liyenera kukhala, ndipo miyeso inali idali ya 2 ndi 6 maminitsi ndipo chogwirira chidagwidwa.

Pazoyesayesa zanga, zidadziwika kuti kukwera kwa mizere yamagalamu onse othamanga komanso othamanga pang'onopang'ono sikunasiyana, i.e. zopatsa mphamvu pang'onopang'ono sizipereka masheya ofewa, motsutsana ndi otsetsereka kuchokera ku chakudya chamagulu othamanga. Izi zikufotokozedwa ndikuti kulephera koyambirira kwa chakudya chama "car" pang'onopang'ono kumakhala kotsika (kolimba), ndipo kukula kumayamba pambuyo pake. Peak nthawi yake imasiyana kwambiri. Zonsezi zimabweretsa kuti pamtunda wosiyanasiyana, kutalika kwa mawonekedwe amasiyana pang'ono.

Izi ndizosiyana ndi ma graph ambiri operekedwa pa intaneti, pomwe ma curlo othira pang'onopang'ono omwe amakhala ndi mafuta pang'ono pang'onopang'ono amakhala ndi mitundu yotsika. Ma graph ochokera pa intaneti sawonetsa konse kuti glucose ikuyamba kugwa, koma kokha kukula. Mwina kulephera m'mazira sikuwonetsedwa, popeza miyezo yokhayo imaphatikizapo kutenga magazi nthawi yoyamba mphindi 15 zilizonse, i.e. kulephera kumeneku kukhoza kuphonya. Ngakhale, muzinthu zina, pambuyo pa mphindi 15, zolephera sizinathe. Mwambiri, zithunzi zochokera pa intaneti nthawi zambiri zimakhala zowoneka bwino kwambiri, zomwe simudzakhala zenizeni.

Mwachidule: Zakudya zamafuta othamanga zimayamba kukweza shuga m'magazi mwachangu, koma shuga wawo wokwanira pakapita nthawi ndi wosiyana kwambiri ndi kuchuluka kwa shuga wa mafuta pang'ono. Ngakhale nthawi yoyambira kukwera kwa shuga kuchokera pama carbohydrate othamanga ikhoza kukhala nthawi 2-3-4 kale kuposa yochokera pang'onopang'ono, koma m'mphindi zochepa kusiyana ndizochepa (monga lamulo, kusiyana kumakhala kochepera mphindi 10).

Chifukwa chiyani GI ndi chizindikiro chosasinthika

Chowonadi ndi chakuti wopanga glycemic index (Jenkins) adawona kuti ndikofunikira kokha kuwonjezera kuchuluka kwa shuga m'magazi. Pafupifupi maola awiri pakakhala kulephera komwe sikumawerengeredwa.

Sindinapeze njira yachidziwikire yopezera GI, chifukwa chake sindinganene motsimikiza kuti kuchuluka kwa glucose m'magazi kumawerengedwa kuti ndi zero (chifukwa zero yomwe ndi yosatheka kwa munthu wamoyo). Awa mwina ndi kuchuluka kwa shuga m'thupi lililonse, kapena gramu imodzi ya shuga pa lita imodzi ya magazi. Ndidatenga mtengo wa 1 g / l kuchokera ku montignac.com. Zikuwoneka kuti zinali zofunikira kwambiri ngati zomwe Jenkins adagwiritsa ntchito, atapanga mu 1981 njira yowerengera ndikusindikiza mndandanda wazogulitsa. Zachidziwikire, zitha kuti lero njira yowerengera yasintha pang'ono, koma ngati zosinthazo zawonekera, ndiye kuti ndizosafunikira. 1 g / l - Jenix adaganizira za glycemia wosala kudya wa thanzi. Ndikufuna kudziwa kuti kuchuluka kwa shuga m'magazi othamanga kumatha kukhala kosiyanasiyana kutengera zaka (makanda amakhala ndi otsika, anthu okalamba amakhala ndi milingo yayitali), pakati ndi matenda ashuga), kuchokera ku mkhalidwe wamalingaliro, etc. Mwachitsanzo, kwa mwana mpaka mwezi umodzi, chizolowezicho chizikhala 2.8 mmol / L, ndipo kwa bambo wachikulire wazaka zopitilira 90, 6.7 mmol / L amadziwikanso ngati chizolowezi. Kwa mayi woyembekezera, 6.6 mmol / L ndiye chizolowezi. Mu chitsanzo ichi, ndidatenga zofunikira kwambiri kuwonetsa momwe kusiyana kungapangire. Ndipo komabe - zikhalidwe za magazi a venous ndizapamwamba kwambiri kuposa zikhalidwe za capillary magazi. Tsopano ambiri akudzifunsa momwe angasinthire g / l ndi mmol / l. Ngati 1 g / l yasinthidwa kukhala mamilimita, ndiye kuti ikhoza kukhala pafupifupi 5.55 mmol / l. Zingachitike, ndikukudziwitsani kuti izi ndizowona kwa glucose ndipo simuyenera kuyesera kutanthauzira, cholesterol. Imakhala ndi chinthu chofunikira kwambiri.

Kufunika kwa 1 g / l kapena 5.55 mmol / l kumawoneka ngati kwanga. Kwa ine, miyeso yonse pamimba yopanda kanthu idawonetsa zofunikira pansipa. Monga tikuwonera kuchokera pama graph anga, kuchuluka kwa glucose m'magazi kumakhala kosiyana nthawi zonse ndipo kufalikira kumakhala pafupifupi theka la mililiyoni.

Chifukwa chake, kupezeka kwa GI, zero yomwe ili ndi gawo limodzi la gramu yamwazi pama lita imodzi yamagazi. M'mililamu, izi ndi pafupifupi 5.55 mmol / L. Ngati zero yomwe ili ndi 5.55 mmol / l, mutha kuwona kuti "mchira" wosasunthika mu curd misa yokhotakhota ingaganiziridwe bwanji kuwerengera GI.

Onani kuchuluka kwa kupindika kumeneku, komanso kudziwa zochepa kumeneku komwe kumakhudzidwa kuwerengera GI.

Ngati zero yomwe ili ndi gawo loyambirira la glucose yoyambira muyezo winawake (5.3 mmol / L patsiku lomwe curd imayesedwa), ndiye kuti pamenepa pazidziwitso zochepa ndizomwe zimakhudzidwa kuwerengera GI.

Kuphatikiza poti GI sikulingalira chopondera pansipa ya zero, mlozowu simalingaliranso mawonekedwe a kapotili pamwamba pa ziro lomwe lili ndi zofunikira ngakhale gawo la gawo ili la gawo lopoterera ndi abscissa. Itha kukhala nsonga yakuthwa komanso yayitali, kapena phiri lathyathyathya - osati lalitali, koma lokwera. Sewerayi imatha kuwonekanso nthawi zosiyanasiyana - mtsogolo kapena koyambirira. Madera azikhala chimodzimodzi. Ngakhale zikuwonekeratu kuti nsonga yotsika komanso yotsika ndiyabwino kuposa yayitali komanso lakuthwa.

Inemwini, zikuwoneka kwa ine kuti kulephera kwa kokhotakhota ndikofunika kwambiri kuposa nsonga, ndipo izi sizingaganizidwe mu GI. Chifukwa chake, mukayang'ana pa GI, kumbukirani zomwe ndidakuuzani.

Kodi chopondera shuga chimawoneka bwanji ngati chopatsa thanzi komanso choyipa

Kenako ndidayeseza kutsogolo. Amadziwika kuti shuga ndi mdani akamataya thupi. Buckwheat phala, m'malo mwake, imawoneka ngati chinthu chabwino kwambiri kwa iwo omwe akuchepetsa. Kuti ndimvetsetse zoyipa ndi zabwino, ndinapanga chiwonetsero cha magazi a shuga ndi shuga ndikuwawerenga. M'magawo onse awiri, chakudya cham'magawo 80 chinadyedwa. Shuga adathiriridwa ndimadzi, buckwheat ankawiritsa ndi mchere wochepa ndipo adadyedwa popanda chilichonse.

Titha kuwona kuti khungubwi lokhala ndi nsonga yotsika koma osati yakuzama kwambiri. Buckwheat amalephera patapita nthawi yambiri (buckwheat 195 mphindi, shuga - 140). Zikuwoneka kuti, izi ndiye zizindikiro zazikuluzikulu zakufunika kwa malonda, zomwe zimatha kulembedwa poyesa kuchuluka kwa gluu m'magazi. Chifukwa chake, thelapulo pamapindikira, ndibwino. Monga mudamvetsetsa kale kuchokera pagawo lapitalo, mndandanda wa glycemic suwonetsa izi.

Mwa njira, ndinadabwitsidwa ndi nsonga yakuthwa kwambiri komanso yapamwamba kwambiri kuchokera ku buckwheat - mu ora loyamba loyesera, buckwheat adadziwonetsa woipa kwambiri kuposa momwe ndimayembekezera. Shuga adadabwitsanso ndi nsonga yabwino. Kuchokera ku shuga ndimayembekezera china chonga chomwe ndimapeza kuchokera ku glucose.

Koma glucose nayenso adadabwitsanso kuti pambuyo poti papezeka thovu lalitali komanso lakuthwa sipanadonthedwa kwambiri, ngati shuga. Tiyenera kudziwa kuti poyeserera ndi glucose sanagwiritse ntchito 80, koma 74 magalamu. Uku ndi ukulu wofunikira phukusi kuchokera ku mankhwala opangira mayeso a glucose (75 g, koma atathira zomwe zili mumapu, masikelo adawonetsa 74 g). Zikuwoneka kuti ngati pakadakhala glucose wokwanira magalamu 6, ndiye kuti nsongayo ikadakhala yocheperako, koma ndikuganiza kuti siyambiri.

Kodi amayankhula chiyani poyimira mpunga woyera?

Ambiri mwa osewera pachakudya amadya mpunga woyera. Ndipo izi sizichitika ngakhale kwa zaka makumi ambiri, ndipo sindichita mantha ngakhale kwa zaka zambiri, koma motalikirapo. Mpunga ndiye chakudya cha anthu ambiri. Ndipo izi zikuchitikadi kwa zaka chikwi. Mwa njira, kulima mpunga kunayamba pafupifupi zaka 9000 zapitazo. Izi ndi zolimba kwambiri, m'malingaliro mwanga, zokangana mokomera mpunga ngati chinthu chosavulaza.

Mfundo yanga ndiyesero zanga.

Ponena za matenda a Beriberi, zikuwonekeratu kuti izi ndizowopsa zomwe sizingatheke kuti munthu wamakono yemwe amakhala mu metropolis apeze, pokhapokha mutakhala ndi cholinga chotere. Mwambiri, zakudya zochepa zilizonse sizingakhale zothandiza, ndipo mpunga woyera ndi wosiyana ndi izi.

Michere yochepa kwambiri ndi mavitamini ndizowona. Koma kodi zinthuzi zimakhala zosafunikira ngati fiber ndi mavitamini zimatha kupezeka kuchokera kwazinthu zina? Kudya zokhala ndi mavitamini ambiri nthawi zonse kumatha kukhalanso koopsa. Ngati mumadya zipatso zambiri, komwe kuli mavitamini ambiri ndi fiber, ndiye kuti kudya mpunga ndizochulukirapo.Mutha kudandaula kuti simungathe kunyamula misomali ndi foni yam'manja, ndikulira pamnyundo. Chifukwa chake pano - mpunga woyera sindiye mavitamini ndi fiber, koma ndi mphamvu, koma, mwachitsanzo, adyo amangopeza mavitamini, koma osati mphamvu.

Kodi ndizotheka kuchepetsa thupi pamapunga?

Popeza pali mafuta ochulukirapo ambiri mu mpunga komanso GI yayitali, anthu ambiri amaganiza kuti mpunga woyera umatha mafuta okha. Kodi zili choncho?

Kuti ndidziwe, ndinayesa ndi glucometer, ndipo ndinapanga ma curve angapo a shuga, kutengera zomwe ndimaganiza izi.

Mukudziwa kale kuti popondana ndi shuga pofika m'munsi kwambiri ndikuyika chotsika kwambiri, ndiye kuti zinthu zonse zimakhala zofanana, zimathandizira kuti pakhale mafuta ochulukirapo. Onani ma curves a shuga okhazikika a shuga (sucrose), opaka madzi, ndi mpunga woyera.

Pankhani ya onse shuga ndi mpunga, magalamu 80 a zakudya adagwiritsidwa ntchito. Pankhani ya shuga, iyi ndi 80 g shuga, pankhani ya mpunga, ndi 101 g ya mpunga wazitali wa tirigu (pafupifupi 280 g wa mpunga wophika).

Monga mukuwonera, tikayerekeza ndi shuga, ndiye kuti mpunga ndiwongopeza zakudya. Mwa njira, nazi momwe kupangira mpunga kumawoneka ngati kuyesa:

Zomwe zidzachitike tikayerekezera mpunga Woyera ndi mdani wofanana naye. Tengani ndalama. Chifukwa chiyani ndinasankha buckwheat poyerekeza. Chowonadi ndi chakuti buckwheat imalimbikitsidwa ndi aliyense ngati chothandiza komanso chothandiza kuti muchepetse kunenepa. Ili ndi fiber yambiri (pafupifupi 10%), mavitamini ambiri - makamaka gulu "B", mapuloteni ambiri (pafupifupi 14%), mapuloteni abwino amino acid, opanda gluten (gluten). Zomwe ndikukumana nazo zimawonetsa kuti buckwheat ndi chinthu chabwino chopaka mafuta.

Chifukwa chake, titha kuzindikira kuchokera ku magalamu 80 a chakudya cham'madzi ndi mpunga woyera:

Nayi ntchito yamanja:

Monga mukuwonera, nsonga ya buckwheat inali yayitali kwambiri kuposa nsonga ya mpunga. Zinandidabwitsa kwambiri. Zowona, mpunga udalephera kwambiri zisanachitike - mpunga udawonetsa shuga wochepa pambuyo maola awiri, pomwe buckwheat idachita pambuyo maola opitilira 3.

Momwe GI (shuga pamapindikira) yamalonda imasinthira mafuta ikawonjezedwa

Izi zisanachitike, tinayang'ana ma curve kuchokera ku zinthu zabwino - sindinamwe madzi, ngakhale sindimadya kouma. Chimachitika ndi chiani ngati mafuta a mpendadzuwa amawonjezeredwa ndi mpunga? Kuyesera uku kunandikhudza kwambiri. Apa adatenga mafuta omwewo a 80 g kuchokera ku mpunga womwewo (kuchokera phukusi lomwelo), koma 25 gm ya mafuta a mpendadzuwa adawonjezeredwa ndi mpunga. Dzionere:

Modabwitsa, nsonga yoyamba (pambuyo pa theka la ola) idakhala yotsika kuposa yachiwiriyo (pambuyo pa ola limodzi). Nthawi yomweyo, kunalibe zolephera zozama konse kwa mphindi 300, i.e. Maola 5.

Pambuyo pa kuyesaku, sindinakhalenso ndi mafunso okhudza ngati ndizotheka kudya mpunga pazakudya. Ikhoza kukhala chinthu chabwino, koma osachidya mwa mtundu wake. Osachepera - onjezerani mafuta a masamba pamenepo. Zowona, 25 g yamafuta pa ntchito iliyonse, monga momwe ayesera, ndizochepa. Ndikuganiza kuti theka - monga iyi ndi yoyenera. Ndinali ndi mwayi wodziwa mphamvu yamafuta, motero ndinawonjezera zochuluka. Ndikukhulupirira kuti ngati muwonjezera masamba ambiri, mcherewo umakhalanso wathanzi. Ndikupangira pang'ono mpunga wocheperako, womwe ungasunthire dongosolo kwambiri. Zachidziwikire, kuti pamlingo wina wowotcha mafuta, mpunga wokhala ndi mafuta uyenera kuchepetsedwa kwambiri, ndipo ngakhale pambuyo pake, osasankhidwa. Koma kwa anthu ambiri, palibe magawo otere, chifukwa samakhazikitsa ntchito yochepetsera mafuta ochulukirapo kwambiri. Izi ndi zowona, mwachitsanzo, kwa osewera omwe akuchita nawo mpikisano wolimbitsa thupi.

Tsopano ndikufuna kunena za mndandanda wa glycemic. Ngati mukuyang'ana m'derali kuchokera kumapeto a mpunga ndi wopanda mafuta, kusiyana kwake sikuli kwakukulu. Pankhani yopanda mafuta - iyi ndi slide imodzi yayikulu, ndipo mafuta - ndi awiri, koma ochepa. Kulephera komwe kumachitika mu mpunga wopanda mafuta pa mphindi 124 sikukutengera index ya glycemic - zimangotengera kukwera kwa shuga. Zapezeka kuti ma curve awiri osiyana amapatsa GI yopanda kusiyana mwamphamvu kwambiri.

Chifukwa chake tsopano yang'anani pamatafura awa a glycemic index. Ndikukhulupirira kuti munayamikira mtengo womwe ndakupatsani! Pambuyo poyesera, zidangondigwera. Musaiwale tsopano kukonda ndikugawana zidziwitso zofunikira ndi abwenzi - ingosinani batani la amodzi ochezera apa.

Mutha kukhala kuti mukudandaula kuti kupindika kwa shuga kumawoneka bwanji kuchokera ku buckwheat ndi batala. Chonde, onani ma graph:

Buckwheat ndi mafuta a mpendadzuwa (yemweyo 25 g) kwa nthawi yayitali kwambiri pachigawo choyambirira chikuwonetsa kuchepa kwa shuga, mpaka mphindi 21. Shuga amafika pazofika mphindi 39 - iyi ndi nthawi yayitali kwambiri pazomwe ndimayesa, kupatula mpunga ndi batala, pomwe kuchuluka kwake sikunali koyamba koma pachimake chachiwiri. Mitengo ya Buckwheat siili yakuthwa ndipo kutsika kumayamba pokhapokha ola limodzi. Posachedwa nsonga yachiwiri iyamba, yomwe ili pafupifupi wofanana kutalika kwa woyamba ndipo kutalika kwake kudalembedwa ndi ine pa mphindi 122, i.e. patatha maola opitilira 2. Ndiye chakudya chamagulu!

Mpunga woyera pansi pazinthu zina umatha kukhala ndi vuto pa chithunzi, ngati utagwiritsidwa ntchito mwa mawonekedwe ake opanda chilichonse. Nthawi yomweyo, ngakhale mtundu wake wangwiro, mpunga, malinga ndi kuchuluka kwa shuga m'magazi, sungafanane ndi shuga. Ngati mafuta a masamba amawonjezeredwa ndi mpunga woyera, ndiye kuti mankhwalawo amasiya kupaka shuga m'magazi. Nthawi yomweyo, mpunga umakhalabe wotsika kwambiri kwa phala la buckwheat, koma kusiyana kwake sikwabwino kwambiri ngati tingaganizire zokhazo zomwe zimapangitsa shuga m'magazi.

Kodi shuga amapindika bwanji amasintha gawo la zomwe amapanga

Monga ndidanenera kale - kuti mutenge GI, zambiri zomwe zimaphunziridwa zimatengedwa kuti zimvetsetse 50 g yamafuta. Ngati mankhwalawo ali ndi chakudya pang'ono, ndiye kuti kuphatikiza kumatha kukhala ndi 25 g yamafuta.

Ndinkadzifunsa kuti momwe ma curve amasintha momwe gawo lidzasinthira. Kodi zingakhale zosinthika motalika kutalika kwa nsonga ndi kuya kwa ma dips, ndipo kuphatikizika ndikotani, kapena kungakhale kusintha kwathunthu pamapindikira.

Nawa ma graph a curd omwe ali ndi magawo 50 ndi 80 magalamu a chakudya. Kulemera kwa gawo lazinthu zomwe zidagwiritsidwa ntchito pamenepa kunali magalamu 263 ndi 421, motero.

Zikuwoneka kuti ndi gawo la 50 g la chakudya chamagulu, kupindika kumakhala kumanja, pomwe kutalika kwa nsonga yoyamba kunasintha pang'ono. Ngati tingaganizire kuti kuthamanga kwa shuga m'magazi m'masiku amenewo ndinasiyanitsa ndi mamililita imodzi pa lita imodzi, zimapezeka kuti kuwonjezeka kwa achibale oyambira 50 g kunali kwakukulu kuposa 80 g.

M'magawo a 80 g, kuya kwa matumpu kunali kwakukulu ndipo kawiri konse kumafika 4.4 mmol / L. Ngati tikukumbukira kuti gawo loyambirira la shuga m'magazi patsiku lofufuzira la 80 g linali lokwera kwambiri, ndiye kuti titha kulephera kwambiri (panali 2) 0,9 mmol / L pansipa oyambira.

Pankhani ya 50 g, mtengo wotsika kwambiri mu dipesi udafika pa 4,5 mmol / L, koma mtengo wofunikira mu dipu sunapitirire pazoyambira pamimba yopanda kanthu.

Kuphatikizika kwa kusanthula kwa zotsatirazi ndikuti kuchuluka koyamba kwa glucose m'magazi anga kunali kosiyana kwambiri, komwe kumapangitsa kufanana.

Ngati, potengera izi, zingakhale zofunikira kupanga GI, ndiye kuti mchira wochepa ungagwere pazowerengera mbali iliyonse, ndipo zambiri zosangalatsa zitha kungoponyedwa kunja.

GI yotsekemera curd misa yokhala ndi zoumba kuchokera ku chomera cha Piskaryovsk ikhoza kukhala yotsika kwambiri. Izi zinadabwitsanso ine, chifukwa ndizotsekemera kwambiri, komanso zimakhala ndi shuga komanso zimakhala ndi shuga. Kwa ine, kuchokera pakuwona malonda, zingakhale zomveka kuwonetsa GI pa izo. Ndinkachita izi ndikamadya chifukwa ndimakonda kukoma, kuphatikiza mapuloteni ambiri azinyama, koma panali zokaikira kuti sizothandiza kwenikweni. Zinkawoneka kuti mcherewu ndi wokoma, koma m'njira zina zovulaza, ngakhale sizambiri, mwachitsanzo, mkate. Koma likukhalira kuti kuchokera pakuwona momwe mawonekedwe amthupi amapangidwira ndikwabwinonso kuposa zopanda kanthu.

Kutsatsa kobisika kwakukulu kunapezeka :). Ndizomvetsa chisoni kuti palibe amene angandilipire.

Pomaliza

Kuyesera kwanga ndi glucometer pachinthu chilichonse kunachitika kamodzi. Pali zinthu zingapo zomwe zimayambitsa zotsatirazi, mwina, kuyesa kwina, ndikazibwereza, zidzapereka chithunzi china. Makamaka, kuyesa konse kuyenera kubwerezedwanso kamodzi, ndibwino kuti zina zidachitidwa ndi anthu ena. Mutha kujowina phunziroli ndikubwereza kuyesaku, zomwe zimakusangalatsani kwambiri. Mukasankha kuchita izi, onetsetsani kuti mwalemba za izi mu ndemanga. Ndikudabwa zomwe mumapeza. Inunso, mudziwa momwe thupi lanu limayankhira chinthu china.

Kwa iwo omwe sakonzeka kutenga nawo mbali pazoyesayesa, koma ali ndi chidwi ndi nkhaniyi, omwe akufuna kudziwa zotsatira zake mukamayeseza mobwereza, dinani batani la "Like". Ngati wotsatsa aposa zokonda za 1000, ndiye kuti ndiyambanso kuyesanso.

Ngati mukufuna kudziwa momwe thupi la munthu likuyendera pazinthu zilizonse zomwe sindinayesere phunziroli, lembani ndemanga zake. Ngati chinthu chikhala chodziwika bwino mu ndemanga zanu (zopempha zambiri, ndemanga zothandizidwa ndi kuchuluka kwakukulu), ndiye kuti cholembedwa "Monga" cha nkhaniyi chimaposa zokonda pafupifupi 1000, ndiye kubwereza mayeso obwereza omwe ayesedwa kale malonda ndidzayesa atsopano omwe mwapatsidwa ndi inu. Ndikuwona kuti pokhudzana ndi zotsatira zamafuta okhala ndi zopatsa mphamvu zamagazi m'magazi a shuga, momwe zimachitika zamoyo za anthu osiyanasiyana (athanzi) ndizofanana. Chifukwa chake, zotsatira zomwe ndimapeza ndekha zimakupangani nokha. Koma ndikofunikira kuyesereranso mobwerezabwereza kuti musatengeke pazinthu zomwe zimayimiriridwa ndi zomwe mukuphunzira.

Musaiwale kukonda izi!