Glycemic index ndi zopatsa mphamvu zopatsa chakudya: gome, kuwerengetsa

Gulu lamakono lili ndi malingaliro otsatirawa ngati chikwangwani: momwe mungapangire ndalama zambiri, momwe mungakhalire wathanzi komanso kuchepa kwa thupi. Tsoka ilo, sitikuyankha pamfundo yoyamba, koma awiri omaliza awunikiridwa potengera magonero monga glycemic index ndi zakudya zopatsa mphamvu (tebulo liperekedwa pansipa).

Tilingaliranso za lingaliro lalikulu la otsatira za dongosololi, tilingalire zabwino zonse ndi zothandiza.

Pulogalamu yophunzitsa mwachidule

Glycemic index (GI) ndi mawonekedwe owonjezera pazinthu zonsezo zomwe zimakhala ndi chakudya ndipo zimatha kudimbidwa ndi thupi la munthu. Zowawa zimatiuza kuti zopatsa mphamvu si chizindikiro chomaliza chomwe muyenera kuyang'anapo. Komanso, glycemic index ndi zopatsa mphamvu zamagulu sizimakula mwachindunji kapena molingana. Nthawi yomweyo, GI imatha kupereka mphamvu yogwira ntchito kwambiri pakuchepetsa thupi kuposa kuchuluka kwa chakudya.

Kulungamitsidwa

Mokulira, chisonyezo ichi ndi chizindikiro chomwe chikuwonetsa kuwonongeka kwa zinthu zomwe zili ndi chakudya, tikayerekeza ndi kuchuluka kwa kusweka kwa glucose woyenera, mndandanda womwe umawerengedwa kuti ndi mtundu wofanana ndi magawo zana. Kwambiri mndandanda, ndi kwambiri kuchuluka kwa bwino mankhwala. Mukafuna kuchepa thupi, musanyalanyaze chizindikiro ngati glycemic index ya zinthu. Gome la zakudya, lochokera pa zopatsa mphamvu zokha, silipereka zotsatira zapamwamba komanso zotenga nthawi yayitali osaganizira GI.

Dietology imakonda kugawa zinthu zonse zomwe zimakhala ndi magulu m'magulu atatu - okhala ndi index yotsika, yapakati komanso yayitali. Ngati timapitirira malire, ndiye kuti zakudya zonse zomwe zili ndi GI yayitali zimakhala ndi chakudya chambiri, chopanda mafuta, pomwe zakudya zokhala ndi GI yotsika zimatipatsa chisangalalo ndi zopatsa mphamvu zopatsa pang'onopang'ono. Mwatsatanetsatane, index ya glycemic ya zinthu (tebulo kapena graph) imatha kuphunziridwa m'mabuku azachipatala oyenera.

Patsani shuga shuga!

Monga tanena kale, kufunafuna moyo wathanzi kumabweretsa malingaliro ambiri. Ena omwe ali ndi mafuta ochulukirapo omwe amakhala ndi mafuta ochepa kuposa zina, amakonda zakudya zabwino za protein. Munjira imeneyi, mutha kukhala tsiku limodzi kapena awiri, kenako "kugona tulo" timakhazikika - munthu amakhala wotopa nthawi zonse, amafuna kugona osamvetsetsa zomwe zimamuchitikira, chifukwa ndi wathanzi komanso kudya molondola! Komabe, kulondola kwa kadyedwe koteroko sikununkhiza. Tiyeni titsegule chinsinsi chaching'ono, chomwe chadzaza m'mphepete mwa aliyense ndi kuwonekeraku: kuyenera kukhala mu chilichonse.

Kuperewera kwa zakudya zamagetsi kumabweretsa kufa ndi minofu ndiubongo, munthu amayamba kufooka komanso kufooka. Chithunzi chokongola, sichoncho? Mwachilengedwe, simuyenera kusiya chilichonse, mukungofunika kuphunzira momwe mungasankhire zoyenera pakati pazinthu zambiri zomwe zimakhala ndi chakudya. Mndandanda wa glycemic ndi zopatsa mphamvu za calorie (gome limaperekedwa pansipa) zikuthandizani ndi izi.

Zakudya zomanga thupi zabwino, zopatsa mphamvu zoipa

Zakudya zomanga thupi ndizosiyana wina ndi mzake, koma pakudya chimbudzi chilichonse chimasinthidwa kukhala glucose, chomwe chimagwira ngati mafuta m'thupi, kuchipatsanso mphamvu yofunikira. Imayang'anira kukonza kwa insulini, yomwe imapangidwa m'mapamba. Mukangodya, insulin imayamba kugwira ntchito. Chifukwa chake, njira yochitira kukonza ma carbohydrate imatsirizidwa kaye.

Pali zotsatira imodzi yokha yama chakudya - glucose, koma kuchuluka kwa "kufalikira" kumasiyana.

Mofulumira, Mwachangu!

Zakudya zamagetsi zamagetsi zamagetsi zamtunduwu zimamwa kwambiri nthawi yomweyo, zomwe zimapangitsa kuti shuga iwonjezeke. Ndipo tsopano mphamvu zitayamba kumwa, shuga adagwa kwambiri, chifukwa chamomwe mumamva njala yankhanza, ngakhale mudadya posachedwa. Thupi linasanja mosamala kuti linali lokonzeka kuyambiranso. Ngati simugwiritsa ntchito mphamvu zonsezi pang'onopang'ono (moni kwa ogwira ntchito muofesi!), Pomwepo imakhazikika kumbali yanu ngati mafuta.

Gome la chakudya choyambirira

Nayi tebulo yazogulitsa zomwe zidatchulidwa m'nkhaniyi kangapo.

Tebulo lomwe likuwonetsa zinthu zokhala ndi index yotsika ya glycemic (imalimbikitsidwa kudya pafupipafupi, ngakhale zili ndi zopatsa mphamvu)

№	Zogulitsa	Mlozera wa Glycemic	Zopatsa mphamvu zopatsa mphamvu pa 100 magalamu
1	Mbewu za mpendadzuwa	8
2	Garlic	10	46
3	Letesi	10	17
4	Letesi	10	19
5	Tomato	10	18
6	Anyezi	10	48
7	Kabichi yoyera	10	25
8	Bowa watsopano	10	28
9	Broccoli	10	27
10	Kefir	15	51
11	Maponda	15	621
12	Mtedza (osakaniza)	15-25	720
13	Soya	16	447
14	Nyemba zofiira zatsopano	19	93
15	Mpunga	19	316
16	Cranberries, Lingonberries	20	26
17	Pangani	20	398
18	Cherry	22	49
19	Chokoleti chopweteka	25	550
20	Zipatso	25-30	50
21	Kubwereketsa mphodza	27	111
22	Mkaka (wonse)	28	60
23	Nyemba zouma	30	397
24	Mkaka (skim)	32	31
25	Plums	33	43
26	Yochepa mafuta zipatso yogurt	33	60
27	Mapeyala	35	50
28	Maapulo	35-40	44
29	Wholemeal Mkate	35	220
30	Mkate wa barele	38	250
31	Madeti	40	290
32	Ma Hercules	40	330
33	Buckwheat phala	40	350
34	Strawberry	40	45
35	Madzi a zipatso	40-45	45
36	Durum tirigu pasitala	42	380
37	Zipatso za citrus	42	48

Glycemic index ndi zopatsa mphamvu zama calorie (tebulo lopangidwa ndi zopangidwa pakati pagulu. Kudya moyenera kumalimbikitsidwa)

№	Zogulitsa	Mlozera wa Glycemic	Zopatsa mphamvu zopatsa mphamvu pa 100 magalamu
1	Nandolo zophika	43	55
2	Melon	43	59
3	Apricots	44	40
4	Amapichesi	44	42
5	Kvass	45	21
6	Mphesa	46	64
7	Mpunga wofiyira	47	125
8	Nthambi ya mkate	47	210
9	Nandolo zatsopano zobiriwira	47
10	Madzi a mphesa	49	45
11	Barley flakes	50	330
12	Kiwi	50	49
13	Mikate ya Wholemeal + chinangwa	50	250
14	Nyemba Zaamphaka	52	116
15	Pop Pop	55	480
16	Mpunga wakuda	55	350
17	Ma cookies a Oatmeal	55	440
18	Oat chinangwa	55	92
19	Buckwheat groats	55	320
20	Mbatata yophika	56	75
21	Mango	56	67
22	Nthochi	57	91
23	Rye mkate	63	250
24	Beets yophika	65	54
25	Semolina phala mu mkaka	66	125
26	Raisin "Jumbo"	67	328
27	Kusakaniza kwa zipatso kosakaniza	67	350
28	Soda	67	50
29	Mkate Woyera	70	280
30	Mpunga Woyera	70	330
31	Chimanga chophika	70	123
32	Mbatata zosenda	70	95

Mndandanda wamtundu wa glycemic ndi zopatsa mphamvu zamagulu (gome la oimira omwe ali ndi cleavage mwachangu, tikulimbikitsidwa kupewa)

№	Zogulitsa	Mlozera wa Glycemic	Zopatsa mphamvu zopatsa mphamvu pa 100 magalamu
1	Mavwende	71	40
2	Zolowera tirigu	73	360
3	Chakudya cha tirigu	75	380
4	Ma fries achi France	75	270
5	Makandulo a Caramel	50	380
6	Mbatata yophika	85	95
7	Wokondedwa	88	315
8	Mpunga	94	350
9	Glucose	100	365

Mndandanda wazogulikirazi wazomwe zimakupatsani mwayi wopanga zakudya zanu kukhala zowona momwe zingathere kuchokera pamalingaliro onse, popeza tebulo limaphimba index ya glycemic ndi zakudya zopatsa mphamvu nthawi imodzi. Mukungoyenera kusankha zinthu zomwe zili ndi GI zovomerezeka, ndikuzipangira zakudya "zolemera" ndi zomwe mumakonda tsiku lililonse.

Glycemic Diabetes Product Index

Likukhalira kuti lingaliro la "glycemic index of vyakula" (tebulo) silinangowonekera. Mu matenda ashuga, zakudya zapadera ndizofunikira zomwe zimasunga shuga ya magazi pamiyeso yoyenera. Mfundo yakusankha zogulitsa zakudya mothandizidwa ndi GI idayamba kuwoneka zaka 15 zapitazo popanga dongosolo lantchito labwino la anthu odwala matenda ashuga. Munali kuphatikiza mndandanda wamatumbo a glycemic ndi zomwe zili mu calorie pazogulitsa zomwe akatswiri adapereka njira yabwino, ndikusunga zakudya kwa odwala matenda ashuga.

Ndithamangire kukondweretsa!

Tsopano kanema wanga akupezeka "Zochita Kulemetsa Zachangu" . Mmenemo, ndikuwulula chinsinsi cha kuchepa thupi kwa kilogalamu iliyonse, popanda njala ndi zakudya! Pomaliza, mmenemo mupeza mayankho a mafunso ambiri omwe amakuvutitsani munthawi yolimbana kwanu ndi kunenepa kwambiri!

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Zakudya zamchere: chakudya patebulo, mndandanda wazakudya zamkati mwa sabata

→ Zizindikiro zakukhathamiritsa kwambiri kwa thupi,
→ Momwe mungadziwire pH yanu,
→ Ndi zakudya ziti zomwe zimapangitsa asidi,
→ TOP-10 zogulitsa bwino kwambiri,
→ Mndandanda wa zakudya zamchere.

→ Zomwe sizingaphatikizidwe ndi zakudya za oatmeal,
→ Zomwe zingawonjezedwe,
→ Ubwino wa oatmeal,
→ Momwe mungaphikire phala la zakudya,
→ Maphikidwe a zakudya.

Slimming smoothie. Maphikidwe a Smoothie a blender ndi chithunzi

→ Kutchuka kwa ma smoothies,
→ Zofunikira pazakudya zamafuta,
→ Zomwe mungathe kuwonjezera pa smoothies,
→ Maphikidwe a Zakudya,
→ Detox pa smoothies.

→ Zambiri zodya,
→ Zinsinsi za chakudya chokoma,
→ Momwe mungagawirire zinthu zamasiku ano,
→ Zakudya zamlungu uno,
→ Maphikidwe a zakudya.

→ Zizindikiro za kutentha kwa mtima,
→ Zoyambitsa kutentha
→ Momwe mungapangire kutentha kwa mapiritsi ndi mapiritsi,
→ Mankhwala achikhalidwe,
→ kutentha kwapakati pa nthawi yapakati.

→ Maphikidwe a kuchepa thupi,
→ Ndemanga ndi ndemanga,
→ Malangizo ndi njira zogwiritsira ntchito,
→ Kugwiritsa ntchito mafuta opaka,
→ Zabwino ndi mavuto.

Zakudya zamtundu wa magazi. Mapiritsi amtundu uliwonse wamtundu uliwonse wamagazi

→ Chofunika pankhani yazakudya,
→ Chakudya chamtundu wa magazi,
→ Mitundu 4 ya zakudya zamagulu amwazi,
→ Ndemanga ndi zotsatira.

→ Kuyesera kwa tsamba lathu,
→ Sakani zakudya zopanda vuto,
→ Mayankho ochokera kwa omwe anayeserera,
→ Zotsatira ndi zomaliza za kuyesera,
→ Malamulo 5 ofunika kwambiri.

→ Mitundu ya sahzams,
→ Pindulani ndi kuvulaza,
→ Stevia,
→ Wopanga,
→ Sorbitol ndi ena

Maganizo 6 olakwika omwe azimayi amakonda amuna

Ngakhale kuti mwamuna aliyense ali ndi zokonda zake, pali zikhulupiriro zofala ponena za azimayi omwe ayenera kukondedwa ndi amuna onse. Tisanasinthe miyezo iyi, tiyeni tiganize kuti ambiri a iwo ndi malingaliro olakwika.

Zakudya 1200 zopatsa mphamvu patsiku: mndandanda wa sabata. Ndemanga kuwonda zakudya 1200 zopatsa mphamvu

→ Pangani kuchepera kwa kalori,
→ Zakudya zamagulu 1200,
→ Momwe mungasankhire nokha menyu,
→ miyezo yowerengera ya BZHU,
→ Zitsanzo zachitsanzo.

Njira imodzi yoyeretsera ndi kuchepa thupi ndiyo kukana chakudya ndi madzi kwa masiku angapo. Inde, njira yotere imafunikira mzimu wamkati wamphamvu ndikumvetsetsa zomwe zingachitike. Kusala kouma sikuyenera kuchitika pambuyo pakudya kwambiri nthawi zonse.

Barberry ali ndi zinthu zambiri zothandiza zomwe tidalemba m'nkhani yathu yapita. Mwa zina, barberry imathandizanso kuti achepetse thupi. Chifukwa chake, itha kugwiritsidwa ntchito nthawi iliyonse yazakudya kapena masiku akusala.

Ngakhale kuti zimawoneka zachilendo, zifukwa zakuchepera ndizomwe zili ndi zolinga zabwino. Ma stereotyp athu, okhazikika mu chikumbumtima, nthawi zina amapeputsa zoyesayesa zonse zomwe zachitika.

Ndi kangati, poyesa kudya zolondola kapena kutsatira mtundu wina wa zakudya, timakhala okhumudwa, okwiyitsidwa, kusiya kukonda kwathu moyo. Ndikufuna kutaya chilichonse ndikudya mpaka kutaya, osandipatsa ndalama zokhudzana ndi mapaundi owonjezera. Izi zimasowetsa mtendere anthu ambiri, ndichifukwa chake zoposa 90% yazakudya zonse zimatha polephera. Poterepa, chifukwa cha zotayika za ma kilogalamu 3-5, owonjezera ena amawonjezeredwa. Chifukwa chake thupi limayankha ndikakhala ndi nkhawa chifukwa chosowa zinthu zofunika.

Fashoni yakuonda imawongolera momwe zinthu ziliri. Amayi ndi abambo padziko lonse lapansi akulimbana ndi kunenepa kwambiri, akuyembekeza kupeza chiyanjano ndi kukongola. Koma kwa anthu ena, kukhala wonenepa kwambiri ndi chuma chomwe amadzitamandira. Akonzeka kuchita nawo mafilimu azanyuzipepala ndi magazini, njira za pa TV komanso zofalitsa za pa intaneti, kuti anene nkhani zawo, akuyesetsa kuti akhale ndi kulemera kowonjezera kuti alowe mu Guinness Book of Record.

Mawu akuti "idyani, ndipo muchepetse", amasangalatsa tanthauzo lake lachinsinsi. Aliyense amene wakumana ndi vuto la kunenepa kwambiri. Amadziwa kuti ngati pali zochulukirapo kuposa zomwe zikufunika, mudzakhala bwino.

→ Ubwino wazakudya,
→ Menyu ya masiku 9,
→ Ndemanga ndi zotsatira,
→ Upangiri wa zaumoyo
→ Zakudya za anthu oposa 50.

Zakudya zopatsa mphamvu. Mndandanda ndi gome la glycemic index ndi zopatsa mphamvu zopatsa mphamvu

Ngati mutanthauzira mawu oti "kalori" kuchokera ku Chilatini, mumakhala "kutentha", mawu oti "kalori" amatanthauza mphamvu pazakudya. Komabe, zomwe zili mkati mwa kalori zimakhudzanso kuyika kwamafuta mthupi la munthu. Chifukwa chake ngati mukufuna kuchepetsa thupi, ndikofunikira kudziwa zopatsa mphamvu za calorie pazakudyakuti awawononge.

Pansipa mutha kutsitsa ndikusindikiza Tebulo la caloric mtengo wa zakudya zosafunikira kuti muzitha kuziona.

>>> MUTSITSITSE TCHANI YA ZAKHALIDWE ZAKALE Mndandanda ndi gome la glycemic index yamalonda ndi zopatsa mphamvu

Kwa munthu aliyense, zomwe zimapangidwira tsiku ndi tsiku zimatsimikiziridwa mosiyanasiyana, koma choyambirira, zimatengera zaka, jenda komanso mtundu wa zomwe munthu akuchita.

Munthu wachikulire, amapatsa mphamvu zochepa. M'malo mwake, thupi lomwe likukula limafunikira ma calorie ochulukirapo.

Kuti kulemera kusasunthe kapena kutsika, ndikofunikira kusunga buku lazopatsa thanzi ndikuwerengera makhalori okhazikitsidwa.

Ngati pali zopatsa mphamvu zochulukirapo, gawo lina lidzagwiritsidwa ntchito popanga minofu ya adipose, ngati zomwe zili mkati mwa kalori ndizochepa, thupi liyenera kugwiritsa ntchito mphamvu kuchokera m'malo omwe "mafuta" amawonetsetsa kuti thupi likuyenda bwino. Chabwino, ngati pali zogwirizana ndikupereka mphamvu, kulemera kwake kumakhazikika.

"Zopatsa mphamvu" ndi kuchuluka kwa mphamvu zomwe zalowa mthupi ndipo zimatha.

Dziwani kuchuluka kwama calories mumalonda omwe mumagwiritsa ntchito chida chapadera - chophimba cha calorimetric, chopangidwa ndi American chemist Atwater m'ma 1900.

Chochita, chomwe chimakhala chofunikira kudziwa zomwe zili mkati mwa calorie, chimayikidwa mu chipangizocho kenako ndikuwotcha, izi zikatha kuwonetsa kutentha komwe kwatulutsidwa panthawi yoyezera.

Momwemonso, kuchuluka kwa mphamvu zomwe munthu amagwiritsa ntchito kumatsimikiziridwa, ndipo kutentha komwe kutulutsidwa ndi thupi kumayesedwa mu botolo. Pambuyo pake, ziwerengero zomwe zimapezeka zimasinthidwa kukhala zopatsa mphamvu "zowotchedwa" ndipo zowonjezera zofunikira zathupi ndi zowerengera zimawerengedwa.

Ndikofunikira kudziwa! Pafupifupi zakudya zonse zimakhala ndi zopatsa mphamvu; 0 calories zimapezeka m'madzi okha. Zambiri za calorie pazogulitsa zingasiyane mayiko osiyanasiyana, motero ndikofunikira kugwiritsa ntchito gome lomweli.

Musanapitirize kuwerengera, ndikofunikira kuti muphunzire malamulo agolide - ndikofunikira kuwerengera zam'kalori zomwe zidalipo asanadye.

Kuwerengera, Mutha kugwiritsa ntchito tebulo la kalori lopangidwa mwapadera. Kuti muchite izi, muyenera kulemera gawo lililonse la chakudya, kuyang'ana patebulopo ndikuwerengera chakudya chomwe chilipo.

Mwamwayi, simukuyenera kukhala ndi luso la masamu, pali mapulogalamu ambiri omwe angathandize kuwerengera. Kuti muchite izi, ingotsitsani pulogalamu yapadera pa smartphone yanu, lowetsani deta yanu, yowonetsa kulemera, kutalika, msinkhu, jenda ndi mtundu wa zochitika.

Kwa munthu aliyense, kuchuluka kwa zopatsa mphamvu za tsiku ndi tsiku kudzakhala kosiyana, zonse zimatengera zolinga zomwe zimakhazikitsidwa.

Kuti mudziwe phindu la chakudya chotsiriza, muyenera kuwerengera pophika chakudya, kuyeza chilichonse.

Mapulogalamu amakono amawerengera zonse pawokha, ngakhale kuganizira za "kuwira"

Koma ndikofunikira kumvetsetsa kuti zopatsa mphamvu za caloric sizowerengedwa pafupifupi 100%, chifukwa chake kuti muchepetse thupi, ndizothandiza kuzungulira zotsatira.

Zopatsa mphamvu zopatsa mphamvu zimatengera momwe amakonzera. Chifukwa chake mankhwala owiritsa amakhala ndi mphamvu zochepa zopatsa mphamvu kuposa chakudya kapena yokazinga.

Nthawi zina pamabuka vuto lodziwika bwino monga chimanga chama caloric, chifukwa amata m'madzi, sizimadziwika kuti amawerengetsa bwanji. Chifukwa chaichi pali matebulo apadera a chimanga chophika.

Chifukwa chake, mwachitsanzo, mtengo wa calorific wa 100 g wa buckwheat mu fomu yaiwisi ndi pafupifupi 310 kcal, ndikuwiritsa m'madzi (m'magawo a 1: 2) adzakhala 130. Ngati phala laphika mkaka, zomwe zimapangidwira calorie zimawonjezeka.

Mitundu yosiyanasiyana ya nyama imasiyana mu chakudya chopatsa thanzi.Chifukwa chake, ngati cholinga ndikuchepera, ndikulimbikitsidwa kudya nyama ya nkhuku, nkhuku, nyama yamwana wamchere ndi nyama ya kalulu. Zakudya izi zimakhala ndi mafuta ochepa, mosiyana ndi nkhumba, mwanawankhosa, tsekwe.

Kuti muwerengere moyenera, ndikofunikira kulingalira kuchuluka kwa nyama yomwe amadya. Mwachitsanzo, nyama ya nkhumba imakhala ndi 260 kcal, pomwe khosi - 342.

Ngati cholinga ndikuchepetsa thupi, muyenera kudziwa kuti mukaphika:

Ndikofunika kuchotsa khungu ku mbalame, imakhala yamafuta kwambiri komanso yopatsa mphamvu

Poyerekeza: khungu la calorie la nkhuku - 212 kcal, ndi fillet yophika - 150 kcal.

Glycemic index tebulo la zopangidwa ndi zopatsa mphamvu

Kuphatikiza pa phindu lamphamvu, zinthu zomwe zimakhala ndi ma carbohydrate zimakhala ndi index ya glycemic. Kuthamanga kwa chakudya cha munthu kumatengera momwe glycemic index ili.

Zakudya zomwe zili ndi GI yayitali zimayamwa mwachangu ndikuwonjezera kuchuluka kwa shuga m'magazi. Shuga, nawonso, amakhumudwitsa kapamba kuti alumphe kwambiri mu mahomoni - insulin.

Insulin iyenera kugawa shuga m'thupi lonse, ndipo ikachuluka kwambiri, insulini imasinthanso maselo amafuta, ndikuyiyika "m'malo".

Zakudya zochepa-GI zimatenga nthawi yayitali kuti zigaye, zimakhala zotalika kwa nthawi yayitali. Munthu amadzaza kwathunthu kwanthawi yayitali, chifukwa mukatha kudya zakudya zamafuta ochepa a GI palibe kutulutsidwa msanga kwa insulin.

Zakudya zopatsa mphamvu za calorie - nthano kapena chowonadi

Zakudya zonse zili ndi zopatsa mphamvu. Mwa "zopatsa mphamvu zopatsa mphamvu" kumatanthauza nthawi yomwe thupi limagwiritsa ntchito zopatsa mphamvu zochepa pakukula kwa zakudya kuposa zomwe zimapezeka.

Mwachitsanzo, nkhaka imadyedwa, mphamvu yake yomwe ndi 15 kcal, pakugaya imatenga 18 kcal, ma calories atatu omwe ali ndi chisonyezo cholakwika amatengedwa. Kuti chimbudzi chikhale chokwanira, thupi limakakamizidwa kuti litenge mphamvu kuchokera ku mafuta amthupi.

Chifukwa cha katundu wachilendo uyu, zakudya zambiri zamangidwa. Nthawi zambiri, zinthu ngati izi zimakhala ndi zochepa zopatsa mphamvu, koma ndizopanga zambiri, zomwe zimadutsa m'mimba m'mimba mwa mayendedwe, osayamwa.

Mndandanda wamagulu olakwika a calorie ndi tebulo

Zinthu zomwe zimapatsa thupi zopatsa mphamvu ndi chisonyezo choyipa:

bowa wopanda mafuta opatsa mphamvu, osavuta kugaya mapuloteni,
sea kale - ili ndi ayodini ndi mchere,
nyama yakudya, nsomba, nsomba zam'nyanja - thupi limakakamizidwa kuti litulutse mphamvu zambiri kuti ligwetse mapuloteni
kabichi yoyera, broccoli, saladi wa Iceberg, radish, anyezi, zukini, nkhaka, biringanya, tsabola wokoma wa belu - masamba onsewa ali ndi zopatsa mphamvu zopatsa mphamvu.
apulo, mphesa, mandarin, ndimu, chinanazi - zimathandizira kuti pakhale ndalama zambiri,
sinamoni, coriander, ginger - adzakhala othandiza pantchito yolimbana.

Tcherani khutu! Ngakhale zinthu zonsezi zili ndi zomwe zimatchedwa "zoipa zopatsa mphamvu", izi sizitanthauza kuti zitha kudyedwa mopanda malire. Ndikofunikira kuyang'anira muyeso mu chilichonse.

Mndandanda wazinthu zopatsa mphamvu "zopanda pake"

Mfundo yotsogola kwambiri yakuchepetsa thupi, "Dr. Bormental" - "Moyo udzakhala wosavuta." Kwa zaka zopitilira 14, chipatalachi chathandizira anthu omwe sangathe kuthana ndi kulemera mopitirira muyeso, kukwaniritsa kulemera komwe akufunako, ndipo koposa zonse - sungani zotsatira zake.

Chipatalachi chimagwiritsa ntchito akatswiri omwe adapereka moyo wawo kunenepa kwambiri. Ofufuzawo amalankhula pamisonkhano yapadziko lonse, amalemba mapepala okonza mavuto owonjezera kunenepa.

Ku Dr. Bormental Center, akatswiri azakudya amasankha njira yokhayo yodyetsera kasitomala aliyense payekhapayekha, kwinaku akuchita chidwi ndi momwe munthu akumvera komanso momwe akumvera.

Akatswiri amawerengera zopatsa mphamvu za tsiku ndi tsiku zofunikira kuti achepetse thupi pogwiritsa ntchito zida zamakono, poganizira mawonekedwe a kasitomala aliyense.

Mothandizidwa ndi kuwongolera kudya kwa caloric, anthu amaphunzira kudya moyenera, kusunga chizolowezi m'tsogolo.

Zakudya zopatsa mphamvu kwambiri za calorie zimaphatikizapo zakudya zomwe zimakhala ndi zopatsa mphamvu zochepa, koma thupi limagwiritsa ntchito mphamvu zambiri kuposa zomwe zimalandira kuti zigaye.

Zakudya zoyipa ndi zopatsa mphamvu za calorie - malingaliro ofanana

Njira zina zochepetsera thupi zimalimbikitsa kudya zinthu izi komanso kuchepa thupi, koma ndikofunikira kumvetsetsa kuti zinthu izi sizingasungunuke mafuta omwe amapezeka pazaka zambiri. Kuti muchepetse thupi popanda kuvulaza thupi, thanzi limayenera kukhala loyenera.

Ndikofunikira kudziwa! Ngati mumagwiritsa ntchito mankhwalawa limodzi ndi chakudya chochuluka, simungathe kuchepetsa thupi.

Koma ngati mungasinthe zakudya zamafuta ndi zamafuta ndi zakudya zama calorie, ndikupanga kuchepera kwa kalori, maloto a kuchepa thupi adzakhaladi enieni.

Ngati cholinga chachikulu ndikuchepetsa thupi, kuchezera kwa a McDonald sikulimbikitsidwa, chifukwa zinthu zambiri mumaneti ano ndizopatsa mphamvu zambiri.

Ngati ndizosatheka kupewa kuyendera ma McDonald's, mutha kusankha zakudya zomwe zili ndi zochepa zopatsa mphamvu, monga Berry Smoothie (56 kcal), oatmeal (150 kcal), nkhuku yodziwika bwino (Chicken tikka masalla) - 125 kcal, kapena saladi ya masamba - 60 kcal.

Zakudya zama calorie okwera kwambiri pamaneti a McDonald ndi mitundu yonse ya masangweji (Big Brekfast Roll, Chicken Bacon, Big Teisi ndi ena), zomwe zili ndi calorie kuyambira 510 mpaka 850 kcal.

Popeza mudya sangweji, kutsukidwa ndi sopo, kudzichiritsa nokha, mutha kupeza zopatsa mphamvu tsiku ndi tsiku. Mukatha kudya zakudya zamafuta othamanga, shuga azidzuka posachedwa, padzakhala vuto lanjala, ndipo munthu adzafunanso kudya, momwe mungakhalire kuti kuchuluka kwa kulemera ndikosapeweka.

Ngati mukufuna kuchepa thupi, ndikosayenera kugwiritsa ntchito zakudya zopanda pake kuchokera pa intaneti ya McDonald.

Kodi ndizotheka kuti muchepetse thupi, ndikungodalira matebulo a kalori

Kuti thupi lanu likhale labwino, mutha kuchepa thupi mothandizidwa ndi matebulo a kalori. Anthu ambiri atsimikizira mwa chitsanzo chawo kuti, kuwerengera zopatsa mphamvu, ungachepe.

Mutha kudya zinthu zilizonse, koma onetsetsani kuti mwakwanira pazopatsa mphamvu zama kalori. Pankhaniyi, kulimbikira ndi kuchita pafupipafupi ndikofunikira, muyenera kulemera gramu iliyonse ya chakudya, kuilemba ndikuiganizira.

Anthu omwe amati kuwerengera kwa calorie sikuthandiza nthawi zambiri "kulemera" chakudya ndi maso, kuiwala kuganizira zamitundu yonse zazakudya monga maswiti ndi ma cookie.

Anthu ambiri omwe anachepetsa thupi chifukwa cha kuwongolera kalori amatsimikizira kuti njira yowerengera ma calorie ndiyothandiza kwambiri, ndipo kuti muchepetse thupi mofulumira, ndikofunika kulumikizana osachepera masewera olimbitsa thupi kapena kuyenda.

Lamulo losavuta lazakudya: "idyani zochepa kuposa", chifukwa ndi zokwanira kuwerengera zopatsa mphamvu, zomwe zimapatsidwa gramu iliyonse. Kuwerengera calorie kungakuthandizeni kukonza machitidwe anu akudya, kukuphunzitsani kusankha zakudya zopatsa mphamvu zopatsa mphamvu. Pang'onopang'ono, kunenepa kwambiri kumachepa.

Zakudya zopatsa mphamvu. Momwe mungachepetse zopatsa mphamvu ndikuchepetsa thupi? Onerani kanema wosangalatsa:

Kalori yazovomerezeka: kuyesera zotsatira zake! Dziwani zambiri zam'mawa kuchokera pavidiyo:

Momwe mungapewere matenda osaneneka komanso kunenepa kwambiri amatengedwa:

GI yotsika yazogulitsa - kuchokera ku 0 mpaka 55 (mwa zina 0 045).
mitengo yapakati imachokera ku 56 mpaka 75 (kapena 46-59).
mndandanda wokwera wa glycemic - kuchokera pa 76 mpaka 100 (kapena kuchokera 60).

Ganizirani momwe machitidwe amtundu wa glycemic ndi kudya zimapangidwira.

Zakudya zomanga thupi ndizofunikira zamagetsi mu chakudya. Amasandulika kukhala glucose, yomwe imapangidwa ndi kutulutsa mphamvu. Pakakhudzidwa ndi 1 g yamafuta, makilogalamu 4.2 (17,6 kilojoules) amapangidwa. Ndi dzuwa losavuta komanso zovuta, munthu amalandira 60% ya zopatsa mphamvu zofunika.

Akuluakulu omwe ali ndi masewera olimbitsa thupi amalimbikitsidwa kudya chakudya chamafuta a 350-400 g patsiku. Mwa kuchuluka uku, shuga osavuta sayenera kupitirira 50-80 g. Mutha kukonza thanzi lanu ndikutchinjiriza kuwoneka ngati mapaundi owonjezera posankha chakudya choyenera

Mitengo yotsika ya GI ndi kalori ndi mawonekedwe a zipatso ndi masamba. Mulinso kuchuluka kwakukulu kwa pectin (0.4-0.6%), fructose. Mbewu zonse, pasitala wochokera ku tirigu wa durum, ndi ma legamu zimakhala ndi GI yotsika.

Olga Aleksandrovna Zhuravleva, Olga Anatolyevna Koshelskaya und Rostislav Sergeevich Karpov Wophatikiza mankhwala othandizira odwala omwe ali ndi matenda a shuga: monograph. , LAP Lambert Academic Publishing - M., 2014 .-- 128 p.
Chithokomiro. Physiology and Clinic, State Publishing House of Medical Literature - M., 2014. - 452 c.
Rosen V.B. Zofunika za Endocrinology. Moscow, Moscow State University Publishing House, 1994.384 mas.

Ndiloleni ndidziwitse. Dzina langa ndi Elena. Ndakhala ndikugwira ntchito ya endocrinologist kwa zaka zoposa 10. Ndikukhulupirira kuti pakadali pano ndili katswiri pantchito yanga ndipo ndikufuna kuthandiza alendo onse omwe amapezeka pamalowo kuti athetse zovuta osati ntchito. Zinthu zonse za tsambalo amazisonkhanitsa ndikuzikonza mosamala kuti athe kufotokoza zambiri zofunikira. Musanagwiritse ntchito zomwe zikufotokozedwa pa webusayiti, kukambirana ndi akatswiri ndizofunikira nthawi zonse.