Mlozera wa insulinemic

Tidziwa kale zakudya zambiri, ndi mfundo yoti zopatsa mphamvu sankhani chilichonse, chilichonse, chilichonse ... Tinaphunzira kudya chakudya chopatsa thanzi kwaulere , adalowa muchimake mndandanda wazinthu zamatumbo . Koma tsoka! - zovuta zamafuta zinatsalira.
Koma asayansi, akatswiri azakudya komanso madotolo sataya, amalowa mwakuzama machitidwe obisika owongolera thupi.

Sindikudziwa ngati onse omwe ali ndi othandizira omwe ali ndi thanzi labwino amadziwa tanthauzo la "insulinemic index", koma monga zidakwaniritsidwa, zimangofunika kukumbukiridwa popanga menyu athanzi.

Mlozera wa insulinemic

Tidzazindikira kuti ndi chiyani komanso chifukwa chake tiyenera kudziwa za izi!

Mosiyana GI (onani zambiri apa)

AI (sitimapita kuthengo zachilengedwe, tidzakhala achidule)

— Chizindikiro cha kuthamanga ndi kuchuluka kwa kupanga kwa insulin poyankha kugwiritsa ntchito chinthu.

AI idadziwika koyamba ndi Jenny (Jennette) Brand-Miller, pulofesa ku yunivesite ya Sydney.

Brand-Miller adatinso kuwonjezera pa zomwe zikuwonetsa kukula kwa shuga yemweyo palokha, mutha kulabadira kuthamanga ndi kuchuluka kwake ndipo insulin "imabwera" bwanji kwa shuga ndi konsekonse ngati shuga yayikulu imayambitsa kutulutsa kwamphamvu kwa timadzi timeneti.

Ngati mukuopa kusokonezeka mumalingaliro onse, ndiye zachabe, chifukwa GI ndi AI muzochitika zambiri zimayenderana.
Pali ma nuances ochepa omwe amawasiyanitsa, omwe tikambirana m'nkhaniyi.

1. Mapuloteni ndi mafuta alibe index ya glycemic, koma ali ndi index ya insulini.

Zinthu Zamapuloteni musakhudze shuga, koma khudza pa kuchuluka kwa insulin.

Mwachitsanzo, nsomba (AI - 59) ndi ng'ombe (AI - 51).

Izi sizitanthauza kuti zinthu izi ziyenera kutayidwa.
Kupatula apo, insulini poyankha chakudya chopanda chakudya chopatsa mphamvu obisidwa kuti apereke mapuloteni ndi mafuta ku chiwindi komwe gluconeogeneis amachitika.
Ndiye kuti, mawonekedwe apadera a "non-carbohydrate" amapangidwa, kudutsa gawo lodzikundikira mafuta ndi kukhazikika m'chiwindi, kotengera impso ndi minofu.
Ndi mphamvu yamafuta minofu.

Mapeto ake ndi osavuta: nyama ndi nsomba kudya, koma osadya nsomba ndi ng'ombe pamodzi yokhala ndi zopezeka m'thupi zomwe zimapezeka mosavuta ndi GI (mwachitsanzo, mbatata, mpunga woyera, mkate), ndikuponyera shuga m'magazi.

2. shuga yayikulu + insulin yayikulu = wonenepa kwambiri, nkhokwe zamafuta!

Asayansi akhazikitsa izi zinthu zina zawonetsa kuti zilibe phindu pa kuthamanga ndi kuchuluka kwa insulin.

Izi zikutanthauza kuti mbale zochokera kwa iwo zimatha kupereka satiety kwa nthawi yayitali!

Mndandanda Wazogulitsa AI

Mafuta a Maolivi - AI = 3
Avocado - AI = 5
Walnuts - AI = 6
Tuna - AI = 16
Nkhuku - AI = 20

Zogulitsa zomwe zili ndi AI yokwanira

Masewera a AI ndi chakudya chofanana komanso zamafuta!

Maswiti odzola - AI = 120
Zikondamoyo ndi zikondamoyo kuchokera ku ufa oyera - AI = 112
Melon - AI = 95
Mbatata - AI = 90
Chakudya cham'mawa - AI = 70-113

Zogulitsa ziwiri zotsika kwambiri: AI yapamwamba poyerekeza ndi GI yotsika

yogati : GI - kuchokera 35 mpaka 63 kutengera ndi kapangidwe kake, AI - 90-115
malalanje : GI zosaposa 40, AI mpaka 60-70).

Kukulitsa yogurt ndi zipatso ndi zinthu zina zomwe zimakhala ndi shuga wosavuta mmalo osakanikirana kwambiri ndi chithunzi chanu!

Ndipo kale yogatindi lalanje - bwino kuiwala!

Koma ndibwino kuwonjezera mafuta amoyo (mtedza, batala ndi ma avocados) ndi nkhuku ndi tuna ku menyu!

Yoghur zothandiza, koma ngati pamodzi ndi nkhaka .

3. Kugwiritsa ntchito zinthu zomwe sizipangitsa kuti pakhale shuga m'magazi ndikutulutsa kwa insulin sizimapangitsa kuti pakhale insulin.

Matenda a metabolic awa, pamene thupi limataya chidwi chake ndi mahomoni.

Ndipo kunenepa kwambiri ndi gulu lonse la matenda limawonekera.

Samalani CHIKWANGWANI, yomwe ilibe GI, koma imapangitsa kuti chakudya chamafuta chizikhala chothandiza, "kukoka" gawo lama glucose.

4. Ma acid angapo, kuphatikizapo lactic acid, amakhudza kuchuluka kwa insulin.

Ngakhale yogati ndi zina zamkaka (zofunikira) zamkaka zimakhala ndi AI yapamwamba, kampaniyo ndi gwero lina la ma organic acid (mwachitsanzo, nkhaka zowuma) amachepetsa kuchuluka kwa insulini ngakhale mkate Woyera utagwiritsidwa ntchito ndi iwo.

Ngati mumadya zakudya zokhala ndi shuga wambiri kapena wowuma, muyenera kuzidya limodzi ndi china chake kuzifutsa, kuzifutsa kapena wowawasa.

Ndiye, iyi ndi yogati yopanda zipatso, osati ndi zipatso.
Kumbukirani Chigriki msuzi wa tzatziki, imaphatikizapo yogati, nkhaka, zitsamba ndi adyo

Janette Brand-Miller wa pa Yunivesite ya Sydney anati nthawi zina kapamba amabisa insulin yambiri chifukwa chodya mitundu ina ya zakudya yokhala ndi chindapusa cha glycemic.
Jeanette Brand-Miller poyerekeza sanatenge glucose (monga GI), koma mikate yoyera . Mndandanda wake wa glycemic umatengedwa ngati 100.

Poyeserera komanso kuwerengera AI ndi GI, sitinagwiritse ntchito magawo omwe ali ndi 50 g yamafuta, koma magawo azogulitsa amapereka mphamvu zofanana: 1000 kilojoules (240 kcal.).

Chida champhamvu cha AI (Stronger GI)

(Chiwerengero choyamba ndi GI, nambala yachiwiri ndi AI zopangidwa ndi J. Brand-Miller)

Croissant - 74 ndi 79
Cupcake - 65 ndi 82
Ma cookie a Donuts - 63 ndi 74
Ma cookie - 74 ndi 92
Mars Baa - 79 ndi 112
Mapeyala - 12 ndi 20
Yogurt - 62 ndi 115
Ice cream - 70 ndi 89
Chip mbatata - 52 ndi 61
Mkate Woyera - 100 ndi 100
French mkate - 71 ndi 74
Ng'ombe - 21 ndi 51
Nsomba - 28 ndi 59
Nthochi - 79 ndi 81
Mphesa - 74 ndi 82
Maapulo - 50 ndi 59
Malalanje - 39 ndi 60

Insulin - "wochititsa" wa shuga, insulin - Ichi ndi mahomoni omwe amasintha ma carbohydrate kukhala glucose. Zakudya zokhala ndi zomanga thupi zikafika mthupi, kapamba amapanga insulini.
Kuphatikiza apo, timadzi timene timalumikizana ndi "glucose" ndikumadutsa kudzera m'mitsempha yamagazi kulowa m'matumbo a thupi: popanda mahomoni, glucose sangathe kulowa mu minyewa ya m'maselo. Thupi limachulukitsa glucose kuti lipezenso mphamvu, ndikusintha zotsalazo kukhala glycogen ndikusiya kuti lisungidwe m'matumbo a minofu ndi m'chiwindi.
Ngati thupi silipanga insulini yokwanira, shuga wambiri amayamba m'magazi, omwe amayambitsa shuga matenda ashuga .
Vuto lina limayenderana ndi adipose minofu cell cell. Maselo amenewa, chifukwa cha matendawa, amataya chidwi ndipo saletsa "glucose" kulowa. Kuchuluka kwa shuga kumatha kuyamba kunenepa zomwe zimayambitsanso matenda ashuga.

Pofuna kuti musadwale komanso kukhala ochepa, muyenera kuganizira zogulitsa za AI.

Ngati GI iwonetsa chiwonetsero cha kusinthika kwa zinthu kukhala glucose, ndiye AI yazogulitsayo ikuwonetsa kuchuluka kwa kupanga kwa insulini kofunikira kugwetsera zinthuzo.

Kodi AI imagwiritsidwa ntchito ndi chiyani?

Kuchita bwino kwa minofu Ochita masewera amagwiritsa ntchito cholembera cha insulin. Nthawi zambiri amagwiritsidwa ntchito ndi akatswiri othamangitsanso chizindikiro awa omwe mayamwidwe othamanga a shuga ali ofanana ndi phindu lochulukirapo mu minofu.
AI imagwira ntchito osati ayi mankhwalawa kagayidwe kachakudya matenda komanso Zakudya . Kuwerengera AI ndikofunikira kuti mukhale ndi thanzi labwino.

Kulemera zimatengera mkhalidwe wa kapamba wanu komanso momwe thupi lanu limvera ndi insulin. Munthu yemwe ali ndi chithokomiro chathanzi amatha kudya chilichonse mokwanira, kwinaku otsalira pa kulemera kwenikweni komanso osayamba kunenepa. Munthu wokonda kunenepa kwambiri amakonda hyperinsulinism Zotsatira zake, kunenepa kwambiri.

Kodi pali mwayi uliwonse wonenepa?

Tsopano funso ndi, choti achite nazo? Kodi izi ndikuphwanya kwa insulin kukhudzidwa kosatha kumatilepheretsa mwayi woti tichotse mafuta ochulukirapo?

Chinthu chachikulu — kufuna (zolimbikitsa) ndi thandizo la katswiri waluso.

Koyambira

Chotsani kuchokera kuzakudya zamagulu omwe ali ndi GI yayikulu kapena AI:

mbale zokhala ndi shuga, zopangidwa ndi ufa, mbatata ndi mpunga woyera,
Zakudya zambiri zamafuta - mafuta oyengeka (ufa, shuga, mpunga woyera), zopangidwa mwaluso (mavuvu a chimanga, popcorn ndi mpunga, maswiti okhala ndi chokoleti, mowa),
zinthu zatsopano - zomwe zakhala zikudyedwa ku Russia osaposa zaka 200 (mbatata, chimanga).

kuchokera masamba - beets ndi kaloti,
kuchokera zipatso - nthochi ndi mphesa.

Kuphatikiza Kwabwino Kwazogulitsa

mbale zokhala ndi wowuma kwambiri: mbatata, mkate, nandolo - siziphatikiza ndi mapuloteni: nsomba, tchizi chanyumba, nyama,
Idyani zakudya zokhazokha ndi mafuta a masamba, batala, komanso masamba.
Zakudya zowuma zowuma zowonjezera zakudya sizololedwa
Mapuloteni ndi mafuta ndizoyenera kudya chakudya chambiri, koma osati masamba ayi,
mafuta osaphatikizika kuphatikiza zovuta zamafuta ndizophatikiza zopindulitsa kwambiri.

Momwe mungagawirire zinthu ndi zakudya

chakudya cham'mawa - agologolo,
chakudya chopatsa thanzi ndi wowuma - mpaka maola 14,
pa chakudya chamadzulo, zakudya zopatsa mphamvu ndi mapuloteni (mwachitsanzo, mpunga wokhala ndi bere la nkhuku).

Tsoka ilo, ndizosatheka kudziwa nokha kuti AI yazinthu zomwe mumadya . Chifukwa chake, mutha kugwiritsa ntchito tebulo lapadera

Chakudya cha AI Gawo

Malinga ndi mulingo wa AI, malonda agawidwa m'magulu atatu:

kuchulukitsa kuchuluka kwa insulin: mkate, mkaka, mbatata, zinthu zophika, yogurts ndi mafilimu,
ndi AI wamba: ng'ombe, nsomba,
AI yotsika: oatmeal, buckwheat, mazira.

Makandulo a Caramel 160
Mars Bar 122
Mbatata Yophika 121
Nyemba 120
Filler Yogurt 115
Zipatso zouma 110
Mowa 108
Mkate (Woyera) 100
Kefir, mkaka wophika wopanda mafuta, yogurt, kirimu wowawasa 98
Mkate (Wakuda) 96
Ma cookie A Shortb 92
Mkaka 90
Ice cream (wopanda glaze) 89
Cracker 87
Kuphika mkate, mphesa 82
Banana 81
Mpunga (zoyera) 79
Chimanga chimatulutsa 75
Mbatata Yokazinga Kwambiri 74
Mpunga (bulauni) 62
Mbatata tchipisi 61
Orange 60
Maapulo, mitundu yosiyanasiyana ya nsomba 59
Nthambi mkate 56
Popcorn 54
Ng'ombe 51
Lactose 50
Muesli (wopanda zipatso zouma) 46
Tchizi 45
Oatmeal, pasitala 40
Mazira Aankhuku 31
Pearl barele, mphodza (wobiriwira), yamatcheri, mphesa, chokoleti chakuda (70% cocoa) 22
Mapeyala, soya, ma apricots 20
Letesi, masamba, phwetekere, biringanya, adyo, anyezi, bowa, tsabola (wobiriwira), broccoli, kabichi 10
Mbewu za Mpendadzuwa (Zosaphunzitsidwa) 8

Tsatsiki wa ku Kerete

Zosakaniza

500 g yogurt yama Greek (10% mafuta)
1 nkhaka
4 cloves adyo, watsopano
mchere, tsabola - kulawa

Sakanizani yogati yama Greek

Sulutsani nkhaka ndi kuyigwiritsa bwino ntchito.
Mchere nkhaka ndikudikirira mpaka msuzi wa nkhaka ukhazikike.
Sendani adyo nthawi yomweyo.
Finyani yogati.
Ikani nkhaka mu nsalu yoyera ndikufinya.
Onjezani nkhaka ku yogati ndikusakaniza.
Tiyeni tiime pang'ono ndi nyengo ndi mchere (mosamala) ndi tsabola.

Kodi insulin imagwira ntchito yanji mthupi?

Mkati mwa khungu la mafuta mumakhala mawonekedwe akhungu - triglycerides. Ndipo pali ma acid acid aulere pafupi, pali ambiri a iwo, nthawi zonse amayenda mumaselo a mafuta, amatuluka ... Njirayi ikuchitika - kuyenda, kugona, etc.

Kuphatikiza apo, insulini imabisidwa. Misinkhu ya insulini: okwera, apakati, otsika. Ndipo nthawi inayake, insulini ikakwera, mafuta ofiira aulere - ndipo mafuta onse aulere akuthamangira mu chipangizochi, amachigulitsa kukhala mtanda ndipo pamenepo amakhala 2 times more.

Chitsanzo. Maapulo kapena nthochi zimakhala ndi chakudya chomwe insulin imasungidwa. Idyani apulo imodzi ndi insulin yomwe imasungidwa mkati mwa maola atatu. Ndiye kuti, mutatha maola atatu mutha kuyamba kuchita masewera olimbitsa thupi, kupita kukakoka masewera olimbitsa thupi, kudumpha chingwe - koma kupatula mafuta, osawotchera mafuta omwe.

Chifukwa chake, cholozera cha insulin ndi chofunikira kwambiri! Amakhala wofanana ndendende ndi glycemic index.

Mlozera wa Glycemic - kuchuluka kwa kuchuluka kwa magazi ndi shuga.

Chochita chilichonse chimakhala ndi mitundu yambiri ya glycemic. Ndipo ma indices amatengera zinthu zambiri: momwe adapangidwira komanso zomwe amalumikizira.

Chovuta chachikulu mukamagwiritsa ntchito tchizi tchizi

Mwachitsanzo, tchizi chanyumba ndi chakudya chomwe anthu amakonda kwambiri madzulo. Tchizi tchizi chimagulidwa chifukwa chili ndi calcium. Makamaka mchitidwewu ndi tchizi chamafuta ochepa - ndipo Kashiamu yochokera ku tchizi wopanda mafuta a kanyumba samayamwa, koma amangomwa kuchokera ku tchizi chokhazikika cha khothi lalikulu. Koma ngakhale tchizi chamafuta ochepera amakweza insulin kwambiri kuposa chidutswa cha chokoleti.

Kukula kwamafuta mwa munthu wamkulu, ali ndi udindo woyambitsa kutentha usiku. Ndipo pakati pausiku amawotcha magalamu 150 a adipose minofu (mphindi 50). Ngati insulin imamasulidwa usiku, ndiye kuti imalepheretsa zochita za timadzi timeneti. Ndipo usiku, mafuta owotcha sadzachitika.

Simungadye tchizi tchizi usiku. Insulin idzamasulidwa pa tchizi tchizi ndipo zotchinga zama hormone ofunikira kwambiri, zomwe zimapangitsa kuti mafuta aziwotcha usiku, zichitike.

Ndipo ngati mudya chidutswa cha nkhumba, mwachitsanzo, mafuta anyama usiku. Izi zimakhala ndi cholembera cha insulin chochepa. Insulin pafupifupi siyimatuluka ndipo zonse zikhala bwino - tichepa. Tikupangira malamulo: zomwe simuyenera kudya kuti muchepetse thupi.