Buckwheat Glycemic Index

Chizindikiro chimodzi chomwe chiyenera kukumbukiridwa mukataya thupi ndi insulin index (AI) yazogulitsa. Dongosolo ili ndilofunika kwa iwo omwe amatenga nawo mbali pamasewera, kufunafuna kuchepa thupi. Koma ndizofunikira kwambiri makamaka kwa odwala matenda ashuga. Kupatula apo, kuchokera momwe amapangidwira m'thupi insulinmwachindunji zimatengera momwe thupi la odwala limakhalira.

Zambiri pachizindikirochi zidawonekera koyamba mu 1997. Kuyambira nthawi imeneyo, lingaliro ili lakhala likugwiritsidwa ntchito mosamala mu zamakono zamankhwala ndi zakudya. Zambiri mwatsatanetsatane za AI zimapezeka kwa aliyense, komwe mndandanda wapadera wa mndandanda wa insulin umagwiritsidwa ntchito. Kodi index ya insulin ndi chifukwa chiyani mukufunikira chidziwitso kwa iwo omwe akufuna kuti achepetse thupi, afotokozedwa m'nkhaniyi.

Carbohydrate metabolism: zimachitika bwanji?

Kuti mumvetsetse bwino zomwe index insulin ndi, muyenera kumvetsetsa zomwe zikuchitika mthupi. Chifukwa chake, panthawi yopanga chakudya kagayidwe munthu amalandira kuchuluka kwa mphamvu zomwe amafunikira pamoyo. Izi zimachitika motere:

• Mankhwala ovomerezeka atalowa m'thupi, amawonongeka m'magazi (glucose, fructose) yosavuta. Kupyola m'makoma a matumbo, amalowa m'magazi.
• Kuwonjezeka kowopsa kwa shuga m'magazi kumachitika, chomwe ndi chizindikiro cha kupanga kwa insulin. Insulin ndi chinthu chofunikira cha m'madzi chomwe chimasamutsa shuga ku minofu ndi maselo, ndikumatsitsa m'magazi. Malinga, ngati izi mahomoni sikokwanira, ndiye kuti izi zasokonekera.
• Mu gawo la thupi monosaccharidesimagwiritsidwa ntchito ngati "zopangira" popanga mphamvu, gawo linanso limayikidwa mu minofu, monga glycogen- m'malo. Glycogen ndi yofunika kwa thupi, chifukwa imazindikira kuchuluka kwa shuga pakati pa chakudya. Komanso, pogwiritsa ntchito mtengo wake, kuchuluka kwa glucose m'magazi kumabwezeretsedwa ngati, chifukwa cha zochitika zolimbitsa thupi, kutaya kwake kwakukulu kunachitika.

Zotsatira zake, ndi kuperewera kwa kupanga kwa insulin kumayamba mtundu 1 shuga, ndiye kuti, amadalira insulin. Ngati kupanga kwa insulin ndikokwanira, koma maselo amataya chidwi chake, ndiye kuti tikulankhulamtundu 2 shuga.

Ngati odwala omwe ali ndi matendawa amayang'anira zakudya zawo mosamala, akumaganizira za glycemic komanso insulin indices, ndiye kuti amatha kusunga shuga wawo wamagazi kukhala wabwinobwino. Ichi ndichifukwa chake odwala omwe ali ndi matenda ashuga, index ya insulin ndi chizindikiro chofunikira kwambiri.

Glycemic ndi insulin index: kusiyana kwake ndi kotani?

Mlozera wa insulin- imazindikira kuchuluka kwa kapamba omwe amapanga pamene zakudya zamagulu ena zilowa mthupi. Ndikofunikira kumvetsetsa kuti AI si nthawi zonse imagwirizana ndi index ya glycemic.

Kuphatikizika kwa insulini m'thupi kumatha kulimbikitsa osati masaccharides okha, komanso mafuta, komanso mapuloteni ambiri. Ngakhale glycemia safunika kuchepa, njirayi imachitika. Chifukwa chake, kutulutsidwa kofunikira kwambiri kwa mahomoni kumalimbikitsa kudya mkate, ngakhale kuti index yake ya glycemic siinakwera kwambiri.

Ndikosatheka kudziwa cholembera cha insulin chokha, chifukwa izi zimachitika malinga ndi maphunziro azachipatala ndi a labotale. Chifukwa chake, kuti muzindikire, gome lapadera lazinthu zopangidwa ndi zakudya zomwe zimayimira AI zimagwiritsidwa ntchito.

Mlozera wa Glycemic - Ichi ndi chisonyezo chosonyeza kuti misempha ya magazi ingachuluke msanga pambuyo poti chinthu china kapena mbale yayamba. Chizindikirochi chimazindikira zinthu zingapo, mwa izi:

• luso lophika,
• ntchito za enzymatic zimachitikira m'matumbo,
• ntchito kutentha,
• zinthu zosunga
• kuphatikiza ndi zinthu zina.

Popanga kafukufuku, asayansi adawona kuti ma glycemic ndi insulin indices samafanana mu malonda omwewo. Mwachitsanzo, lactose's GI ndi wamkulu kuposa AI, koma AI yogurt ndi yapamwamba kwambiri kuposa GI - 115 ndi 35, motsatana. GI ndi chisonyezo choti anthu omwe akudwala matenda akudya amawongoleredwa onenepa.

Momwe mungagwiritsire ntchito izi pochita?

Anthu omwe amadwala matenda ashuga, ayenera kusamala nthawi zonse kuti apange menyu. Pankhaniyi, ndikofunikira kuganizira mndandanda wamtundu wa glycemic, ndikusankha zomwe zimagwiritsidwa ntchito poganizira AI. Kulingalira za chizindikirochi pakapangidwe ka menyu komanso kwa iwo omwe ali ndi chizolowezi cha matendawa ndikofunikira.

Komabe, kwa anthu athanzi labwino, chizindikirochi ndikofunikanso kuganizira mukamakonza menyu. Kuledzera kwa zakudya zochuluka ndi AI yayikulu kumabweretsa kutsika kwa kapamba ndi kudzikundikira kwa lipids. Potere, thupi siligwiritsa ntchito malo omwe asungidwa kale, omwe amatsogolera ku seti kunenepa kwambiri ndi kukhala bwino.

Ndikofunikira kuganizira za AI zonse pakupanga zakudya zopatsa thanzi, komanso kuchepetsa thupi. Izi zikutanthauza kuti munthu amalemera osati pazomwe amadya, koma kutengera momwe mahomoni a kapamba amatulutsidwa mthupi. Chitsanzo chosangalatsa pankhaniyi chikhoza kukhala tchizi cha kanyumba: ambiri amadya, chifukwa ndi chakudya chopatsa thanzi chokhala ndi calcium yambiri. Tchizi chopanda mafuta, anthu ambiri opanda chikumbumtima chimodzi amadya madzulo, osadziwa kuti mothandizidwa ndi insulin imakwera kuposa chokoleti.

Ndikofunika kukumbukira mfundo zina zolongosoka:

• mkulu AI amadziwika mu mkaka, tchizi tchizi, mkate, mbatata, yoghurts, makeke,
• AI wamba mu nsomba, ng'ombe,
• AI otsika mu buckwheat, mazira, oatmeal,
• zipatso ndi chokoleti chakuda zilinso ndi AI yotsika.

Mutha kuphunzira zambiri za chizindikiro ichi patebulo lapadera.

Gome la index la insulin

Gawoli likuwunikiratu momwe a AI amagwirira ntchito pazinthu zina.

Poyerekeza zomwe zaperekedwa pagome lino ndi glycemic index ya zinthu, titha kunena kuti m'mitundu ina ya chakudya sichigwirizana. Mwachitsanzo, pasitala ali ndi GI yayikulu, koma amachepetsa kupanga insulin. Makhalidwe omwewo ndiowona kwa tchizi, mpunga, mazira, ndi zina. Chifukwa chake, popanga mndandanda wa anthu odwala matenda ashuga komanso omwe akufuna kuti achepetse thupi, ndikofunikira kulingalira malamulo angapo omwe angakuthandizeni kupanga menyu moyenera.

Momwe mungaphatikizire zinthu pa index ya insulin?

• Zakudya zamapuloteni (nyama, nsomba, mkaka, bowa) siziyenera kuphatikizidwa ndi wowuma (mbatata, chimanga, mkate) ndi chakudya chamafuta othamanga. Mapuloteni amayenda bwino ndi masamba ndi mafuta - masamba ndi batala.
• Zakudya zokhuthala siziphatikizidwa ndi zakudya zamafuta (maswiti). Zimayenda bwino ndi mafuta.
• Zakudya zamafuta othamanga zimathanso kuphatikizidwa ndi mafuta.
• Masamba samayenera kuphatikizidwa ndi chakudya chambiri.

Palinso malingaliro angapo ophatikiza omwe odwala matenda ashuga ayenera kuganizira:

• Kuphatikiza kwabwino kwambiri malinga ndi AI kwa odwala matenda ashuga ndi nsomba ndi ndiwo zamasamba.
• Ma digestible sacgeside mosavuta ndi mafuta sizingakhale pamodzi: mwachitsanzo, mbale zam nyama sizingatsukidwe ndi zakumwa zoopsa.
• Ndikofunikira kuchepetsa kuphatikiza kwa chakudya cham'mimba ndi mapuloteni: idyani nyama ndi nsomba zamafuta opanda mbale yam'mbali, osawonjezera uchi mu curd, etc.
• Pomwe zingatheke, chakudya chizikonzedwa pang'ono.
• Chakudya cham'mawa, odwala matenda ashuga amalangizidwa kuti azidya zakudya zama protein.
• Chakudya chamadzulo, muyenera kukonda zovuta zam'mimba, chifukwa zimayambitsa kupanga mahomoni a pancreatic kwa nthawi yayitali, koma ochepa.
• Zogulitsa zomwe zimawonekera pamaphukusi monga zakudya siziyenera kusankhidwa, chifukwa mafuta nthawi zambiri amasinthidwa ndi ma carbohydrate mwa iwo.
• Cottage tchizi imakhala ndi AI yayikulu, ndipo itatha kumwa m'thupi mumakhala kupangika kwambiri kwa insulin.

Mapangidwe azakudya a AI

Mukamapanga zakudya zoyenera zochepetsa thupi komanso othamanga, ndikofunikira kuganizira zotsatirazi:

• Maphikidwewo amayenera kuyang'aniridwa ndi zakudya zama protein, komanso kuchuluka kokwanira kwa chakudya chochepa pang'onopang'ono.
• Mitundu ya Index iyenera kukumbukiridwa, koma ndiyofunikanso kupanga menyu malinga ndi zomwe amakonda.
• Kugawikako kuyenera kukhala china chonga ichi: chakudya cham'mawa chambiri cha protein, chakudya chamasana othamanga komanso zakudya zokhuthala, chakudya chamaproteni komanso michere yambiri.
• AI ikhoza kuchepetsedwa ndikuchepetsa kuchuluka kwa zipatso mumenyu. M'malo mwa zipatso, mumatha kudya kaloti, yemwe AI ndi yotsika. Ndikofunikanso kuchepetsa zakudya zokazinga, makeke komanso kuchepetsa kuchuluka kwa yogurt yomwe mumadya.
• Tiyi ndi khofi wopanda shuga ndi mkaka ndi chizolowezi chathanzi chomwe chimachepetsa AI ya zakumwa izi.
• Kuphika AI kumatha kuchepetsedwa ndikuwonjezera apulosi m'malo mwa shuga.
• Chakudya chofunikira kwambiri pamalopo ndi chokoleti chakuda. Inde, sayenera kuzunzidwanso.
• Osamawonjezera batala kapena mkaka ku phala. Ndikofunika kuyiyambitsa ndi mafuta a masamba kuti muchepetse mbale za AI.
• Ndikwabwino kudya nyama ndi ndiwo zamasamba popanda mbale yam'mbali, monga mbale zam'mbali, mwachitsanzo, zopepuka za batiwiti, kuwonjezera kwambiri mbale za AI. Komabe, ngati phala limadyedwa mosiyana ndi nyama, izi sizingachitike.
• Ndikofunika kudya zakudya za AI zapamwamba mosiyana ndi zakudya zomwe zimakhala ndi AI yayikulu. Mwachitsanzo, ngati muwonjezera mkaka kapena uchi mu oatmeal, mbale iyi imatsogolera ku insulin.

Index ya insulin ndi lingaliro lomwe ndikofunikira kutanthauzira molondola kwa iwo omwe ali ndi cholinga chochepetsa thupi kapena kusintha thanzi lawo. Izi zikuchokera mu phindu lantchitoyi momwe chakudya chimakhudzira kupanga kwa insulin. Ndipo popatsidwa mtengo uwu, titha kunena kuti ndizotheka kuchira ngakhale zakudya zomwe zimawoneka kuti ndizakudya. Asayansi atazindikira chizindikiro ichi, zinaonekeratu kuti siwiti zokha komanso zophimba zomwe zingayambitse ma kilos owonjezera. Kupatula apo, mahomoni a pancreatic amatumizidwa mwachangu atatha kudya kanyumba tchizi kapena yogati, yomwe anthu ambiri amawawona kuti "alibe vuto" pankhani ya zakudya.

Chifukwa chake, ndikofunikira kuganizira chizindikiro ichi komanso mukakonza chakudya, samalani kokha glycemic, komanso index index ya insulin. Ndipo anthu omwe ali ndi matenda ashuga ayenera kuphunzira zoyambira za AI kuti apange menyu athanzi labwino kwambiri.

Kodi kudya buckwheat mu shuga?

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

Buckwheat ndi imodzi mwazomera zothandiza kwambiri. Kuyenera kuvomerezedwa muzakudya osati munthu wathanzi zokha, komanso wodwala matenda ashuga. Amaloledwa kugwiritsidwa ntchito ndi matenda am'mbuyomu, komanso mtundu 1 ndi mtundu 2 wamatendawa. Simungagwiritse ntchito porridge ya buckwheat, komanso zakudya zina zathanzi kuchokera ku buckwheat, maphikidwe omwe amaperekedwa pansipa.

• Ubwino wa buckwheat mu shuga
• Kodi kusankha chiyani?
• Maphikidwe a Buckwheat a odwala matenda ashuga
• Zakumwa za Buckwheat

Ubwino wa buckwheat mu shuga

Buckwheat sikuti ndi mankhwala othandiza, komanso mankhwala enieni achilengedwe, makamaka kwa odwala matenda ashuga a 2, omwe amadziwika ndi zovuta za metabolic. Izi ndichifukwa choti imatha kudzitamandira ndi mbewu zina zomwe zili ndi mapuloteni ambiri pafupi ndi mapuloteni a nyama, komanso zomwe zili pazinthu izi:

• Lizina. Kuchuluka kwa shuga mu mtundu 1 ndi mtundu wachiwiri wa shuga kumakhudza kwambiri mawonekedwe a mandala amaso, kuwononga ndikubweretsa kukula kwa matenda amkati. Lysine in tandem yokhala ndi chromium ndi zinc amachepetsa njirayi. Sipangidwa m'thupi la munthu, koma imangobwera ndi chakudya.
• Nicotinic acid (Vitamini PP). Ndikofunikira pochizira matenda amishuga amtundu wa 2, chifukwa amaletsa kuwonongeka kwa maselo a kapamba, amawongolera ntchito yake ndikuwonjezera kupanga kwa insulin, komanso amathandizanso kubwezeretsanso minyewa.
• Selena. Ndi antioxidant wamphamvu amene amathandiza kugwira ntchito kwa chitetezo chathupi. Kuperewera kwa chinthu ichi kumakhudza kapamba. Chiwalo chamkati chimatha kugwidwa ndi mcherewu. Ndi kuchepa kwake, imafalikira, kusintha kosasintha kumachitika m'mapangidwe ake, ngakhale kufa.
• Zinc Ndi gawo la molekyu ya insulini yomwe imathandizira kuphatikiza kuphatikiza kwa mahomoni awa. Amawonjezera ntchito yoteteza khungu.
• Manganese. Imafunika pakapangidwe ka insulin. Kuperewera kwa chinthuchi kumayambitsa kukula kwa matenda ashuga.
• Chrome. Imayendetsa shuga wamagazi ndikuthandizira kulimbana ndi kunenepa kwambiri, chifukwa imachepetsa kulakalaka kwa maswiti.
• Amino zidulo. Amathandizira pakupanga ma enzyme. Kwa odwala matenda ashuga, arginine, yomwe imalimbikitsa kupanga insulin, ndiyofunikira kwambiri. Mafuta achilengedwe a Polyunsaturated amachepetsa cholesterol "yoyipa" komanso amachepetsa chiopsezo chokhala ndi atherosclerosis.

Buckwheat ilinso ndi mafuta ake amtengo wapatali kwambiri az masamba, mavitamini A, E, gulu B - riboflavin, pantothenic acid, biotin, ndi choline kapena vitamini B4. Pazinthu zofunikira zomwe tikupeza poyang'ana chitsulo, magnesium, ayodini, phosphorous, mkuwa ndi calcium.

Mukamawunika chidwi cha malonda a anthu odwala matenda ashuga, ndikofunikira kulabadira zina ziwiri izi:

1. Mndandanda wamtundu wa glycemic wa buckwheat ndi 50, ndiye kuti, ndi malonda otetezeka omwe mutha kulowa nawo bwino zakudya zanu tsiku lililonse (onani mtundu wamtundu wamtundu wamtundu wa shuga omwe mungakhale nawo ndi matenda ashuga).
2. Calorie buckwheat (pa 100 g) ndi 345 kcal. Ndiwokhala ndi wowuma, yemwe amaphwanya shuga ndikuwonjezera mulingo wake m'magazi, koma mbali inayo, imakhalanso ndi fiber yokwanira. Zingwe zosakwanira izi zimaletsa kuyamwa mwachangu kwa michere, zomwe zikutanthauza kuti simungawope kulumpha lakuthwa mu shuga.

Kodi kusankha chiyani?

Green buckwheat ndizothandiza kwambiri kwa odwala matenda ashuga amtundu uliwonse. Zowona, pamtengo ndi wokwera mtengo kuposa masiku onse.

Mtundu wachilengedwe wa mbewu zamphesa ndi wobiriwira. Patsamba la sitolo pali mbewu monga chimanga yofiirira. Amalandira utoto utatha kutentha. Zowonadi, pankhaniyi, katundu wambiri amatayika. Chifukwa chake, ngati mukumana ndi masamba obiriwira obiriwira, sankhani bwino.

Kusiyana kwake kwakukulu kuchokera ku mbewu wamba

• ikhoza kuphuka
• imagwidwa mwachangu ndi thupi,
• mndandanda wathunthu wazakudya zomanga thupi,
• Zinthu zonse zofunikira zimasungidwa mmenemo.
• kuphika sikufuna chithandizo cha kutentha.

Komabe, sayenera kunyamulidwa - ndi kusungidwa kosayenera kapena kukonzekera, mawonekedwe a ntchofu, kuchititsa m'mimba kukhumudwa. Amadziwikanso mu ana ndi anthu omwe magazi amayamba kuwoneka, matenda a ndulu, gastritis.

Buckwheat ndi kefir

Sichingachitike kuchira matenda atakhala pachakudya chokhala ndi chakumwa cha lactic acid, koma kumangodya shuga wambiri kumathandiza kuchepetsa shuga, kuchotsa "cholesterol" yoyipa ndikupanga kuchepa kwa mapuloteni komanso michere.

1. Pukusani chimanga pang'ono.
2. Supuni imodzi ya buckwheat pansi amathiridwa ndi peresenti imodzi kefir kapena yogati (200 ml).
3. Siyani kwa maola 10, choncho ndibwino kuphika chakudya chamadzulo ano.

Amadya chophika chophika chamadzimadzi 2 nthawi - m'mawa ndi madzulo. Phwando lamadzulo liyenera kuchitika maola 4 asanagone.

Simungathe kuzunza mbale zotere, njira yayitali ndi masiku 14. Kusala kudya kumapangitsa kuti chiwopsezo cha zikondwerero ndi chiwindi chikhale chambiri.

1. 30 g wa buckwheat amathiridwa ndi madzi ozizira (300 ml).
2. Siyani kwa maola 3-4, kenako ndikuyika chidebecho mumphika wamadzi otentha ndikubweretsa zomwe zili mu chithupsa.
3. Tenthereni mumbafa yamadzi kwa maola awiri.
4. Kenako, zosefera tirigu, osatsanulira madzi. Amawakhira ndipo amadya 50-100 ml katatu pa tsiku musanadye.
5. Kefir kapena yogati yachilengedwe yokhala ndi mafuta ochepa omwe amawonjezeredwa kumphala womalizidwa, amadyedwa opanda mchere ndi shuga.

Anthu odwala matenda ashuga saloledwa kugwiritsa ntchito zakudya zilizonse kuti achepetse thupi, zakudya za anthu ziyenera kukhala zoyenera.

Green phala la buckwheat

Nthawi, tikulimbikitsidwa kuti musadye supuni zosaposa zisanu ndi zitatu za phala la buckwheat. Iyenera kukonzedwa motere:

1. Ma groats amatsukidwa, odzazidwa ndi madzi ozizira kotero kuti amaphimbidwa ndi madzi.
2. Siyani kwa maola awiri.
3. Madzi amathiridwa ndipo tchire lotchinga limakhala lozizira kwa maola 10. Asanagwiritse ntchito, amatsukidwa.

Buckwheat ndi bowa

Zakudya zabwino kwambiri zopangidwa ndi buckwheat ndi bowa zimaphikidwa motere:

1. Sipuni, madiresi a adyo ndi phesi ya udzu winawake amazidula bwino, bowa amatemedwa kukhala magawo kapena ma cubes. Bowa wosenda amatenga theka chikho, masamba otsalawo amawonjezeredwa kuti alawe.
2. Ikani chilichonse mu poto, kuwonjezera mafuta pang'ono a masamba ndi kuwira pamoto wochepa kwa mphindi 10.
3. Thirani 250 ml ya madzi otentha, uzipereka mchere, ubweretse ndi chithupsa ndikutsanulira 150 g wa buckwheat.
4. Onjezerani kutentha ndikubweretsanso, ndiye kuti muchepetse moto ndikuzimitsa kwa mphindi 20.
5. Supuni zitatu za mtedza woponderezedwa zilizonse zimayatsidwa ndikuwazidwa ndi phala.

Buckwheat yokhala ndi bowa ndi chakudya chabwino kwambiri chamagulu ashuga. Momwe yakonzedwera, muwona mu kanema wotsatira:

Buckwheat Utakula

Kuti mukonze, gwiritsani ntchito masamba obiriwira, mbewu zofiirira sizingamere, monga zimayesedwa:

1. Ma groats amasambitsidwa bwino ndi madzi, kuyikiridwa mu chikho cha galasi wina wokulirapo.
2. Thirani madzi kuti madzi amaphimba tirigu.
3. Zonse zimasiyidwa kwa maola 6, ndiye kuti madzi amatsitsidwa, chitsamba chotsukidwa ndikutsanuliridwanso ndi madzi ofunda.
4. Mtsuko umakutidwa ndi chivindikiro kapena cheze ndipo umasungidwa kwa maola 24, kutembenuza mbewu maola 6 aliwonse. Sungani mbewu zomera mufiriji.
5. Mu tsiku lomwe ali okonzekera kugwiritsidwa ntchito. Asanagwiritse ntchito, ayenera kutsukidwa bwino.

Ichi ndi mbale yabwino yakudya yophika nsomba kapena nyama, muthanso kuwonjezera zonunkhira.

Zakudya zotsekemera

Mafano azakudya za ku Japan mwina amadziwa zachilengedwe za soba. Imakhala ndi mtundu wa brownish, popeza ufa wa buckwheat umagwiritsidwa ntchito pokonza. Zakudya zowoneka bwino zitha kugulidwa kusitolo kapena kuphika nokha panyumba:

1. Kanda ufa kuchokera ku ufa wa buckwheat (0,5 makilogalamu). Ngati ufa womalizidwa sapezeka, ndiye kuti buckwheat ikhoza kukhala pansi ndikuzunguliridwa kudzera mu suna yokhala ndi mabowo ang'onoang'ono. Kenako iyenera kusakanikirana ndi ufa wa tirigu (200 g), kuthira theka kapu yamadzi otentha pansi ndikuwaza pa mtanda. Chotsatira, onjezerani theka kapu imodzi yamadzi otentha ndipo pamapeto pake knaze. Chovuta chachikulu pakuphika Zakudyazi ndikugaya, chifukwa mtanda ndi wozizira komanso wowuma.
2. Mukazindikira kuti ufa ndi bwino kukoloweka, yokulungani kukhala mpira ndikugawika zidutswa.
3. Ma kolokook amapangidwa kuchokera kulikonse ndikusiyidwa kuti "apumule" kwa mphindi 30.
4. Mpira uliwonse umapindika pang'ono ndipo umakonkhedwa ndi ufa.
5. Dulani mbali kuti muthe kuwira m'madzi otentha mpaka wachifundo.

Zakudya zopatsa chidwi ndi nkhuku ndi ndiwo zamasamba ndichakudya chokwanira chomwe chimaphika mwachangu kwambiri, monga mukuonera pa kanema:

Pakudya kwamadzulo, cutlets imakhala yothandiza:

1. Mabanta a Buckwheat (100 g) amathiridwa ndi madzi otentha ndikuwophika kwa mphindi 5 mpaka phala looneka bwino.
2. Mbatata zazing'onoting'ono zapakatikati zimaphikika ndipo madzi onse amakayiramo.
3. Madzi amaloledwa kuti azikhazikika, kotero kuti bulu wowuma ndiye pansi. Kenako kukhetsa madzi mosamala.
4. Phala la chimanga lozizira, mbatata zokanikizidwa, chidutswa 1 cha adyo ndi anyezi 1 amaphatikizidwa ndi zotsalira.
5. Nyama yopukutidwa imapakidwa mchere, cutlets imapangidwa, osati yokazinga mu poto, koma yovunda.

Ma buccaneers ndi cuttle buckwheat cutlets opanda mazira, Chinsinsi chomwe mungawonenso kuchokera kanema:

Ndi chakudya chamadzulo, pilaf idzakhala yoyenera:

1. Mu chiwaya pansi pa chivindikiro osagwiritsa ntchito mafuta, kuwonjezera madzi ochepa, mphodza zatsopano, kaloti, anyezi ndi adyo kwa mphindi 10.
2. Ndipo onjezerani kapu imodzi yamadzi, mchere ndi kuwonjezera 150 g wa Buckwheat osambitsidwa.
3. Kuphika pa kutentha kwapakatikati kwa mphindi 20.

Chakudya chomalizidwa chimakonkhedwa ndi katsabola watsopano wokometsedwa.

Zakudya zamafuta kapena kadzutsa, mutha kudzichitira nokha zikondamoyo:

1. Magalasi awiri a phala lotsekemera la phokoso lotsekemera limaphwanyidwa kuphatikiza, blender kapena pusher.
2. Mwa mazira awiri a nkhuku, theka la kapu imodzi ya mkaka yokhala ndi mafuta ochepa, uchi wachilengedwe (supuni 1) ndi chikho 1 cha ufa, pomwe ufa wophika (supuni 1) umawonjezerapo mtanda.
3. Mmodzi wa apulo, yemwe amawaza ma cubes ang'onoang'ono, amawonjezeredwa ndi buwheat wosadulidwa, supuni zitatu za mafuta a masamba zimasakanizidwa mkati ndipo osakaniza amawonjezeranso pa mtanda.
4. Sakanizani kachiwiri ndikuphika zikondamoyo mu poto wowuma.

Mutha kuphika zikondamoyo ndi sitiroberi ndi tchizi pogwiritsa ntchito maphikidwe kuchokera kanema:

Zakumwa za Buckwheat

Kuphatikiza pa zakudya zapamwamba kwambiri, odwala matenda ashuga amatha kugwiritsa ntchito buckwheat ngati maziko a zakumwa zabwino:

• Kulowetsa. Supuni ziwiri za buckwheat wamba zimathiridwa ndimadzi ndikuwophika kwa ola limodzi mumadzi osamba. Croup iyenera kuphikidwa bwino. Kenako osakaniza amasokonekera. Msuzi umakhazikika ndikuwotcha makapu 0,5 kawiri pa tsiku.
• Kissel. Buckwheat amapukusidwa pogwiritsa ntchito blender kapena kuphatikiza. Supuni zitatu za ufa wopezeka zimasungunuka m'madzi ozizira (300 ml) ndikuwiritsa ndi kusuntha kosalekeza kwa mphindi zingapo. Amalimbikira kissel kwa maola atatu ndi kumwa 2 pa tsiku 1 ora limodzi asanadye.

Buckwheat ndi nyumba yosungiramo zinthu zazing'ono komanso zazikulu, mavitamini, michere. Kuphatikiza kwake tsiku ndi tsiku muzakudya kumalola munthu yemwe ali ndi matenda ashuga kuti achepetse shuga popanda chakudya chotopa. Kuphatikiza apo, buckwheat imakhala ndi phindu pa kugwira ntchito kwa endocrine komanso chitetezo cha mthupi. Muyenera kudziwa momwe mungagwiritsire ntchito molondola matendawa ndipo musaiwale kufunsa dokotala.

Mndandanda wamtundu wa glycemic wa buckwheat ndi kugwiritsa ntchito kwake shuga

• Ubwino wa buckwheat
• Buckwheat wa matenda ashuga
• Buckwheat wobiriwira
• Maphikidwe a Buckwheat a odwala matenda ashuga
  • Zakudya zotsekemera
  • Fritters
  • Phula la amonke

Buckwheat ndi amodzi mwa zakudya zachikhalidwe zomwe zimapezeka pakudya kwa anthu ambiri. Ndi chokoma, chopatsa thanzi ndipo chimaphika mwachangu mokwanira. Ngakhale izi, funso lidatsalira ngati ndizotheka kugwiritsa ntchito odwala matenda ashuga, ndipo glycemic index ya buckwheat ndi chiyani?

Ubwino wa buckwheat

Choyamba, ndikuyankhula za zabwino za buckwheat, amatchera khutu kupezeka kwa fiber ndi digestible chakudya mmenemo. Izi zikusonyeza kuti chifukwa chodya zakudya monga chimanga, anthu odwala matenda ashuga sadzakhala ndi kulumpha m'magazi, chifukwa chake chiopsezo cha hyperglycemia chitha kudziwidwa kuti ndi ziro. Kuphatikiza apo, buckwheat kwa odwala matenda ashuga amathanso kumwa tsiku lililonse, zomwe sizingavulaze thupi la munthu.

Mndandanda wake wa glycemic ndi mayunitsi 55, omwe amawerengeredwa ngati zisonyezo pamlingo wapakati, ndiye kuti, ndizovomerezeka kugwiritsa ntchito.

Mukunena za mapindu a chimanga chophika m'madzi kapena mkaka, samalani chifukwa chakuti:

• imathandizira kulimbitsa mitsempha yamagazi, yomwe imachotsa chitukuko cha retinopathy,
• kupezeka kwadongosolo la phala mu zakudya kumathandizira chitetezo cha mthupi,
• chiwindi chimatetezedwa ku zotsatira zoyipa zamafuta. Izi zimachitika chifukwa cha kupezeka kwa tirigu wa zinthu zokhudzana ndi mtundu wa lipotropic,
• titha kulankhula zakusintha kwazinthu zonse zathupi zolumikizana ndi kuthamanga kwa magazi.

Chingwe choperekedwachi ndichothandiza chifukwa chokhoza kuchotsa cholesterol yowonjezereka m'magazi a wodwala matenda ashuga. Chisamaliro chapadera chimayenera kukhala ndi mawonekedwe ake, omwe amaphatikizapo zinthu zofunika kwambiri pakuchita bwino kwa thupi. Tikulankhula za vitamini A, E, PP ndi gulu B, komanso chizolowezi. Kuphatikiza apo, akatswiri a matenda ashuga amawona kuti buckwheat amachepetsa shuga la magazi chifukwa cha kupezeka kwa zinthu zina zomwe zimatsata. Mwachitsanzo, ayodini, chitsulo, potaziyamu ndi zina, kuphatikizapo zinc, chromium, manganese. Chisamaliro chapadera chimaperekedwa kwa mafuta omwe amatchedwa polyunsaturated mafuta ndi ma amino acid ofunikira, omwe amachititsa kuti buckwheat ikhale yothandiza kwambiri.

Buckwheat wa matenda ashuga

Kuti buckwheat mu shuga ikhale yothandiza 100%, muyenera kudziwa zonse momwe zingagwiritsidwire ntchito komanso momwe ikuyenera kugwiritsidwira ntchito. Choyamba, kugwiritsidwa ntchito kwake molumikizana ndi kefir kumaganiziridwa, komwe sikutanthauza kutentha kwa zinthu zomwe zimagwiritsidwa ntchito. Buckwheat woterewu wokhala ndi matenda ashuga a 2 akhoza kukhala othandiza ngati amathiridwa ndi madzi ozizira, ndikusiyidwa kuti adzamwe (osapitirira maola 12).

Ndikofunikira kuti phala ligwiritsidwe ntchito ndi kefir, lomwe limakhala ndi mafuta ochepa. Kuthira mchere kapena kugwiritsa ntchito zonunkhira zina kumakhumudwitsidwa kwambiri. Kuti muchepetse shuga m'magazi, ndibwino kuti muzingochita izi musanadye maola 24 kapena kupitirira. Palibe choletsa chokhwima pa chiwerengero chogwira ntchito. Komabe, ndikofunikira kuti kefir ndi buckwheat sizinali zoposa kilogalamu imodzi yamtundu uliwonse.

Kuyankhula za ngati ndizotheka kudya zosafunikiranso za matenda ashuga, samalani ndi mfundo yoti:

• pakuchepetsa thupi, ndizothandiza kuti odwala matenda ashuga azisankha masabata osala kudya, momwe mungagwiritsire zakudya zina zokha zopatsa mphamvu.
• kuwonjezera pa bulwheat yapamwamba, tikulimbikitsidwa kugwiritsa ntchito mitundu yake yobiriwira, komanso, mwachitsanzo, ufa wa dzina lomweli,
• kaya zotheka kuzimidwa ndizotheka ndi matenda a shuga a 2 kapena ayi zimasankhidwa ndi katswiri wa zakudya kapena matenda ashuga. Ngakhale ndizothandiza kwa pafupifupi aliyense, kugwiritsa ntchito kwake kumatha kuchepetsedwa ndi zaka, zikhalidwe za pathological (dongosolo lodyera, mwachitsanzo).

Buckwheat wobiriwira

Chimodzi mwazikhalidwe zosangalatsa kwambiri zamakono ndizobiriwira wobiriwira. Itha kukhala chida chabwino kwambiri chothana ndi matenda ashuga amtundu wa 2. Kusiyanitsa kwake ndi kuthekera kwake kokula. Izi zimapangitsa kuti zitheke kudzilima tokha panyumba yomwe idapangidwa mankhwala, yomwe ili, kuphatikiza chifukwa cha kupezeka kwa mapuloteni ndi ma amino acid.

Buckwheat ndi mtundu wa 2 shuga zimagwirizanitsa bwino, chifukwa zimatengedwa mwachangu ndi thupi, zimatha kusintha mapuloteni omwe adachokera ku nyama. Chofunikira chinanso ndikusakhalapo kwina kwa zinthu zilizonse zoyipa ndi zosayenera, mankhwala ophera tizilombo, ma GMO ndi ena. Polankhula za mawonekedwe a pulogalamuyi, amalabadira kuti angagwiritsidwe ntchito kwenikweni pambuyo pa mphindi 60 kuchokera pa nthawi yopumira. Malonda othandiza kwambiri adzakhala mutangomera kumene. Izi zidzakwaniritsa thupi la odwala matenda ashuga ndi mavitamini ndi michere yonse yofunikira.

Buckwheat glycemic ndi insulin index: mbale za anthu odwala matenda ashuga

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

Mtundu woyamba wa 1 komanso wa mtundu wa 2 wodwala, wodwalayo ayenera kutsatira zakudya zosasinthika, zomwe zimasankhidwa molingana ndi glycemic index (GI) yazogulitsa. Kuphatikiza apo, musanyalanyaze malamulo apakati pazakudya.

Zakudya za anthu odwala matenda ashuga ayenera kuphatikizapo zipatso, ndiwo zamasamba, zopangidwa ndi nyama, ndi chimanga. Kusankha komaliza kuyenera kuonedwa mozama. Inde, ambiri aiwo amakhala ndi chakudya chambiri, chomwe muyenera kudziwa ndi matenda amtundu wa 1 kuti musinthe jakisoni wa insulin yochepa.

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

Mbewu za anthu odwala matenda ashuga ndizofunikira kwambiri pakudya tsiku ndi tsiku. Pansipa tikambirana za chimanga monga ma buckwheat - mapindu ake mu shuga, kuchuluka kwa magawo a mkate ndi GI, maphikidwe osiyanasiyana ophika.

Buckwheat Glycemic Index

Lingaliro la zopangidwa za GI ndi chisonyezo chakuwongolera kwa mtundu wina wa chakudya pambuyo poti yaledzera pamlingo wa glucose m'magazi. Chotsikitsitsa, magawo a mkate ochepa (XE) amapezeka muzakudya. Chizindikiro chomaliza ndichofunikira kwa odwala amitundu yoyamba, popeza pamaziko ake wodwalayo amawerengera kuchuluka kwa insulin yochepa.

Mndandanda wa glycemic wa buckwheat ndi magawo 50, omwe amaphatikizanso m'gulu la zakudya zotetezeka kwa odwala matenda ashuga. Buckwheat akhoza kupezeka mu zakudya za anthu odwala matenda ashuga tsiku ndi tsiku, monga mbale yodyera, njira yayikulu komanso makeke. Lamulo lalikulu ndikuti phala imaphika popanda shuga.

GI groats ndi zinthu zina zilizonse zigawidwa m'magulu atatu - otsika, apakati komanso apamwamba. Gulu loyamba ndilo gawo lalikulu la zakudya za matenda amitundu iwiri. Zakudya zokhala ndi mtengo wapakati zimatha kukhalapo nthawi zina pamakonzedwe, koma kuthamanga kwambiri oletsedwa kwambiri. Izi ndichifukwa choti chiwopsezo cha kukhala ndi hyperglycemia chikuchulukirachulukira.

Makhalidwe a GI agawidwa kukhala:

• mpaka 50 PIECES - otsika,
• 50 - 70 - sing'anga
• kuchokera 70 ndi kupitilira - okwera.

Porridge Otsika:

1. bulwheat
2. ngale barele
3. balere wogulira
4. mpunga wa bulauni (bulauni).

Mukamasankha zakudya zamagulu awiri odwala matenda ashuga, madokotala amalimbikitsa kuti azikhala ndi zakudya, chifukwa kuwonjezera pa GI yotetezedwa, ili ndi mavitamini ndi michere yambiri.

Maphikidwe othandiza

Mu matenda a shuga, monga chimanga chilichonse, kuphatikiza ndi buckwheat, ndibwino kuphika m'madzi, osawonjezera batala. Ngati asankha kuphika phala mumkaka, ndiye kuti ndibwino kutsatira njira imodzi, ndiye kuti, sakanizani mkaka ndi madzi ofanana.

Mutha kupanganso mbale zamkati zovuta kuchokera ku buckwheat, mwachitsanzo, kuyika ndi bowa, masamba, nyama kapena offal (chiwindi, lilime la ng'ombe).

Buckwheat sagwiritsidwa ntchito ngati mbale yam'mbali, komanso kupanga mbale za ufa. Kuchokera pa ufa wa buckwheat, kuphika ndizokoma kwambiri komanso kosazolowereka. Zikondamoyo zimapangidwanso kuchokera pamenepo.

Kuchokera pa buckwheat mutha kuphika mbale zotere:

1. phala yophika m'madzi kapena mkaka,
2. Buckwheat wokhala ndi bowa,
3. Buckwheat ndi masamba
4. kuphika kwamtundu wamafuta ambiri.

Chinsinsi cha Buckwheat pancake ndichosavuta pokonzekera. Zotsatira zotsatirazi zidzafunika:

• dzira limodzi
• tchizi wowoneka bwino - 100 magalamu,
• ufa wophika - supuni 0,5,
• stevia - ma sache 2,
• madzi otentha - 300 ml,
• mafuta a masamba - supuni 1.5,
• mchere - pamsonga pa mpeni,
• ufa wa buckwheat - 200 magalamu.

Poyamba, muyenera kudzaza zosefera - mapaketi a stevia ndi madzi otentha ndikuumirira mphindi 15 - 20, kuziziritsa madzi ndikugwiritsa ntchito kuphika. Patulani padera stevia, kanyumba tchizi ndi dzira. Sungani ufa kudzera mu suna ndikusakaniza ndi mchere ndi ufa wothira, kutsanulira mu kaphatikizidwe ka curd, kuwonjezera mafuta a masamba. Mwachangu popanda kuwonjezera mafuta, makamaka mu poto wokutira wa Teflon.

Mutha kuphika zikondamoyo za buckwheat ndikudzaza mabulosi. Chinsinsi chachiwiri ndi chofanana ndi choyamba, pokhapokha pamapeto pa kukanda mtanda muyenera kuwonjezera zipatso. Mu shuga, zotsatirazi ndizovomerezeka:

1. akuda ndi ofiira
2. mabuluni.

Zakudya zodziwika bwino za mitundu yachiwiri ya anthu ashuga ndi makeke owotcha. Itha kugwiritsidwa ntchito pa chakudya cham'mawa, kapena monga kuwonjezera pa nkhomaliro. Ingolingalirani kuchuluka kwa XE yomwe ili m'makuki. Kuphika uku kuli ndi gawo la magalamu 100 a 0,5 XE yokha.

• wokoma kulawa,
• ufa wa buckwheat - magalamu 250,
• dzira - 1 pc.,
• margarine wopanda mafuta - magalamu 150,
• sinamoni kulawa
• mchere pachitsulo cha mpeni.

Sakanizani margarine wofewa ndi dzira, mchere ndi sweetener, sakanizani chilichonse bwino. Onjezani ufa m'magawo, kngeni mtanda wolimba. Pereka ndikuyika ndikuyika makeke. Kuphika mu uvuni wokhala ndi preheated pa 180 ° C kwa mphindi 25.

Kuphika koteroko ndikoyenera kwa mtundu uliwonse wa matenda ashuga ndipo sikukhudza magazi.

Zakudya zovuta

Zakudya za Buckwheat, zomwe masamba kapena nyama zimawonjezeredwa, zimatha kudyetsedwa monga chakudya cham'mawa chokwanira kapena chakudya chamadzulo.

Nthawi zambiri, chidutswa chophika cha nyama chimasakanizidwa ndi phala lomalizidwa ndikuyika supuni pamadzi, ndikuphatikiza mafuta ochepa az masamba.

Ma bowa omwe ali ndi GI yotsika, mpaka 50 mayunitsi, amayenda bwino ndi buckwheat yophika. Kwa odwala matenda ashuga, bowa ndi bowa wa oyisitara amaloledwa.

Lilime la nyama yophika ndi chinthu china chomwe mungaphikemo maphikidwe a matenda ashuga mawa kapena chakudya chamadzulo.

Zakudya zophatikizika za buckwheat zidzakhala kadzutsa koyamba kapena chakudya chamadzulo kwa wodwala matenda ashuga.

Malangizo azakudya zamagulu onse

Zakudya zonse za anthu odwala matenda ashuga ziyenera kusankhidwa kutengera GI. Zakudya za tsiku ndi tsiku zimaphatikizapo masamba, zipatso, mbewu monga chimanga ndi nyama. Kuchuluka kwa mafuta a masamba kumayenera kuchepetsedwa.

Madzi omwe amadwala odwala matenda ashuga amakhala osachepera malita awiri patsiku. Mulingo umodzi ungathe kuwerengedwa potengera ma calories omwe amwedwa. Mamililita imodzi amadzimadzi amamwa pa calorie imodzi.

Palinso njira zovomerezeka zochizira kutentha pazinthu. Zabwino kwambiri zidzakhala - chophika kapena chawotchi. Izi zimasunga mavitamini ndi michere yambiri opindulitsa.

Titha kusiyanitsa mfundo zoyambirira za kadyedwe kachakudya:

1. zakudya zoperewera
2. Zakudya zopatsa mphamvu zochepa
3. zakudya zabwino
4. kumwa osachepera malita awiri amadzimadzi patsiku,
5. Zakudya zisanu mpaka zisanu ndi chimodzi
6. osakaniza mowa zakumwa,
7. Osamva njala kapena kudya kwambiri.

Chakudya chomaliza chimayenera kukhala pafupifupi maola awiri asanagone. Chakudya chabwino chachiwiri chidzakhala kapu yamkaka yamkaka (kefir, mkaka wophika), yogati) ndi apulo imodzi.

Kutsatira malamulo onse omwe ali pamwambapa kumatsimikizira wodwala kuchuluka kwa shuga m'magazi komanso kumachepetsa chiopsezo cha hyperglycemia.

Kuphatikiza apo, wodwala matenda ashuga ayenera kulabadira zolimbitsa thupi zolimbitsa thupi tsiku lililonse. Chifukwa chake, ntchito zolimbitsa thupi za matenda ashuga zimathandizira kuti magazi ayambe kulowa m'magazi. Magulu otsatirawa amaloledwa:

Kutsatira malangizo onse, wodwala wodwala matenda a 2 amadziteteza kuti asadwale matenda amtundu wa insulin.

Kanemayo munkhaniyi akukamba za zabwino za phala la buckwheat la shuga.

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

Ichi ndi chiyani

Lingaliro la glycemic index linayambitsidwa kuti lizisintha zakudya zamtundu 1 komanso matenda amtundu wa 2. Zakudya za GI zapamwamba zikamadyedwa, insulin yambiri imapangidwa chifukwa cha kulumpha kwamphamvu mu shuga. Chifukwa chake, thupi limadziteteza. Ntchito za Insulin:

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

• amachepetsa shuga wamagazi owopsa,
• amagawana chimodzimodzi thupi lonse
• asintha kuchuluka kwa shuga kukhala malo osungira mafuta,
• salola mafuta omwe alipo kuti awotche.

Thupi limapanga mphamvu mosungira ngati kuli kwanjala - ichi ndiye chiphunzitso chopulumuka chomwe chakhazikitsidwa ndi chisinthiko. Kuti ndalama zogulira ndalama zizikhala zolondola, ndikofunikira kuganizira za GI ndi zopatsa mphamvu zamagulu mukamasankha zakudya.

GI ndi calorie ndi ofanana?

Kalori - kuchuluka kwa mphamvu zomwe thupi limalandira polandidwa kwa zinthu zomwe zalandiridwa ndi chakudya. Mtengo wamagetsi mumayeza ma calories. Calorie chizolowezi pogawa zakudya:

• 1 gramu ya chakudya - 4 kcal,
• 1 g mapuloteni - 4 kcal,
• 1 g wa lipid - 9 kcal.

Kumvetsetsa kapangidwe kazinthu zimapangitsa kusintha zakudya kwa odwala matenda ashuga. Kalori amawonetsa kusiyanasiyana pakugwiritsa ntchito mphamvu zinthu zosiyanasiyana. Sikuti nthawi zonse zakudya zama calorie ochepa zimakhala ndi index ya glycemic yotsika. Mwachitsanzo, mbewu za mpendadzuwa zili ndi ma calorie ambiri, koma GI yawo ndi magawo 8. Amamugaya kwa nthawi yayitali, amateteza ku malingaliro amanjala ndikupanga kuwonjezeka kwapang'onopang'ono kwa shuga.

Kodi GI imadalira chiyani?

Zizindikiro zomwe zimakhudza mayendedwe a glycemic of product:

• Njira yotithandizira kutentha.
• Kuwerengera kwa mapuloteni ndi mafuta mokhudzana ndi chakudya. Zocheperako, ndizochuluka.
• Kuchuluka kwa fiber. Amamugaya pang'onopang'ono, chifukwa chake ma fiber ophatikizika ndiye maziko azakudya za odwala matenda ashuga.
• Kutumiza Kukula Mbaleyi imayenera kukhala ndi kapu yokhazikika.
• Kupezeka kwa mafuta "osakwiya" kapena "othamanga".

Kodi ndichifukwa chiyani wodwala matenda ashuga ali ndi mndandanda wamatenda a glycemic?

Kuchuluka kwa zakudya za GI kwa anthu omwe ali ndi matenda amtundu woyamba 1 ndi kofunikira. Kudumpha kowopsa komanso mwamphamvu mu shuga kumatha kubweretsa zovuta, chikomokere, ngakhale kufa, osasamala mtundu wa shuga. Zakudya nambala 9 zimatha kuchiza matenda ashuga. Zakudya zoterezi zimathandiza kuchepetsa thupi komanso kupewa atherosulinosis, stroko ndi mtima.

Mbiri ya glycemic index

M'magazi, pogwiritsa ntchito njira yodzipangira nokha, mpweya wina umasungidwa, womwe umafunika kuti thupi lizigwira ntchito bwino. Mutatha kudya zakudya zamagulu ochulukitsa, shuga wamagazi amawonjezereka. Mndandanda wa glycemic (GI) umasonyezanso kuchuluka kwa shuga m'magazi a theka la ola pambuyo chakudya.

Mothandizidwa, GI yazinthu zonse idakhazikitsidwa, ndipo kuchuluka kwa kuthamanga kwa shuga kunatengedwa ngati 100% kwathunthu. Kutengera ndi zomwe zapezedwa, magulu atatu azakudya zomwe zili ndi index yayikulu, yapakatikati komanso yotsika kwambiri idapangidwa. Ndizofunikira kudziwa kuti posachedwa mafuta omwe ali m'gulu la zopangidwazo akumizidwa, GI yake imakwera.

Kugwiritsa ntchito malonda okhala ndi cholozera chokwanira kumathandizira kukula kwamphamvu pang'onopang'ono komanso kuwonjezera mphamvu, koma amakhalanso ndi zovuta zake:

• thandizirani kupanga mafuta opanikizika,
• yambitsani njala,
• ophatikizidwa kwa odwala matenda ashuga.

Komabe, GI imakhalabe chinthu chofunikira pakupanga mndandanda woyenera wa odwala matenda ashuga. Chifukwa chake, kufunikira kofunikira kudziwa index asanapangire zakudya za anthu odwala matenda ashuga sikosatheka.
Musaiwale kuti kuchuluka kwa glycemic komwe kumatha kupangitsa kuti mankhwala azigwiritsidwa ntchito m'njira zambiri.

Mndandanda Wamtundu wa Chakudya cha Glycemic Index

Zogulitsa zomwe zimakhala ndi index ya glycemic yotsika, tebulo lomwe likuwonetsedwa pansipa, ndi labwino kwambiri kuti muchepetse thupi komanso kuti apange menyu azikhala ndi matenda ashuga, chifukwa choti amatha kupatsa thupi mphamvu pang'onopang'ono komanso mphamvu. Chifukwa chake, zipatso zambiri sizimangokhala ndi GI yotsika, komanso zimakhala ndi L-carnitine, yomwe imawonjezera kuyaka kwamafuta.

Mutha kuwona kuti nyama, nsomba, nkhuku ndi mkaka sizipezeka pagome. Izi ndichifukwa cha zopezeka zochepa zamagalimoto mwa iwo, zomwe zimawasandutsa zinthu zomwe zimakhala ndi zero GI. Chifukwa chake, bwino, pezani mapuloteni ndi zinthu zomwe zimakhala ndi GI yotsika. Njira yofananayi imagwiritsidwa ntchito muzakudya zambiri ndipo yakhala ikuwonetsedwa kuti imagwira ntchito komanso yotetezeka.

Zakudya zam'munsi zotsika kwambiri:

Koma musakane mankhwala omwe ali ndi GI wapakati, makamaka:

• oatmeal ndi mandimu a lalanje (65),
• Beets yophika ndi yotentha (64),
• mbatata za jekete (64),
• rye ndi buledi wonse wa tirigu (63),
• masamba azitini (63),
• mpunga wosimbidwa (60),
• vwende ndi nthochi (60),
• spaghetti (55),
• Persimmons ndi kiwi (50).