Gi sitiroberi

Mndandanda wa glycemic wa sitiroberi ndi 40 magawo. Mabulosi awa nthawi zambiri amagwiritsidwa ntchito muzakudya zingapo kwa iwo omwe akufuna kuchepetsa thupi.

Kuphatikiza pa GI yotsika, sitiroberi zimakhala ndi michere yambiri komanso mavitamini ambiri, momwe mavitamini C ndi B amapezekanso.

Strawberry amagwiritsidwa ntchito mu chakudya, zonse mawonekedwe ndi zosaphika. Imawonjezeredwa kumaphala osiyanasiyana ambewu ndikusenda. M'pofunika kutchera khutu kuti mu jamu mndandanda wa glycemic wa sitiroberi umakhala wokwera komanso wofanana ndi 65 mayunitsi.

Kupangira mkaka wokhala ndi mabulosi kumakhala ndi GI pafupifupi mayunitsi 35.

Popeza sitiroberi imakhala ndi index yotsika ya glycemic, imatha kuphatikizidwa bwino ndi zipatso zina, mwachitsanzo, ndi nthochi. Kuti mulimbitse chitetezo cha mthupi, tikulimbikitsidwa kuphika phala ndi magawo a zipatso zabwino za m'mawa.

Kugwiritsira ntchito mabulosi a zakudya mu zakudya kumatha kulemeretsa thupi ndi mavitamini ndi mchere komanso kusintha chitetezo chathupi.

Mwambiri, mabulosi awa ali ndi phindu pa thupi la munthu, komabe, ndikofunikira kukumbukira kuti kudya kwambiri, ngakhale mutakhala kuti ndi othandizira bwanji, kungavulaze m'tsogolo.

Nthawi zina, sitiroberi amakhala ndi allergenic kwenikweni. Imatsutsa salicylic acid, womwe umapezeka mabulosi. Nthawi zambiri zimadziwonekera mwa ana ndikudutsa ndi zaka.

Zizindikiro za sayanjana kwa sitiroberi zimafotokozedwa ngati chifuwa ndi kupweteka pakhungu, kutupa kwa milomo ndi milomo, zotupa pakhungu, kubinya, mphuno ndi kunjenjemera.

Mukamagwiritsa ntchito sitiroberi, ndikofunikira kulabadira nthawi ngati izi, chifukwa izi zonse zimatha kulowa mu mitundu yayikulu ndikukhala ndi zotsatirapo zowopsa mu mawonekedwe a mantha a anaphylactic ndi edema ya Quincke.

Zotsatira za mndandanda wa glycemic pamlingo wa shuga m'thupi

Zakudya zomanga thupi, zikaledzera, zimakhudza kuchuluka kwa shuga komanso mphamvu. Zakudya zomwe zimakhala ndi glycemic index yayikulu zimasintha ma carbohydrate kukhala mphamvu mwachangu kwambiri. Izi zimabweretsa kuwonjezeka kowopsa kwa misempha ya shuga, munthu amamva kufupika kwakanthawi mphamvu, kameneka kamasandulika kukhala kutopa, kumverera kwanjala ndi kufooka kosatha kumangilira.

Zakudya zochepa za GI zimasinthanso zakudya zamagetsi kukhala mphamvu. Chifukwa chake, kuchuluka kwa shuga kumakhazikika, komwe kumakhala ndi zotsatira zopindulitsa pa thanzi la munthu komanso thanzi. Izi amaphatikiza ndi sitiroberi.

Zopindulitsa zimatha mabulosi a sitiroberi

Chifukwa cha GI yotsika ya 40, sitiroberi amapezeka muzakudya zambiri. Osati izi pokhapokha, amamukonda ndipo amalimbikitsa kuti azimugwiritsa ntchito nthawi zonse. Mabulosiwa amakhala ndi mavitamini C angapo, mavitamini B, ali ndi madzi ambiri, mchere. Zipatso zatsopano zonsezi ndi zakudya zosiyanasiyana za mmenemo zimadyedwa. Wokondedwa kwambiri ndi zonunkhira zambiri za sitiroberi, zopatsa mphamvu. Kugwiritsa ntchito mbalezi sikuyambitsa insulin kukana.

Zakudya za Strawberry Zaumoyo

Akatswiri amachenjeza kuti jamu ya sitiroberi ili kale ndi GI ya 51. Koma mukakonzekeretsa mkaka wamafuta ocheperako ndi sitiroberi, ndiye kuti chotsirizidwa chimakhala ndi GI ya 35.

GI yotsika ya sitiroberi watsopano komanso mbale kuchokera mmalo mwake imalola kuphatikiza ndi zinthu zina, mwachitsanzo, ndi nthochi kapena zipatso zina. Kuti mulimbitse chitetezo cha mthupi, tikulimbikitsidwa kuphika phala ndi magawo a zipatso zabwino za m'mawa.

Kuphatikizidwa kwa sitiroberi muzakudya zanu kungathandize kulemeretsa thupi ndi mavitamini ndi mchere. Muyenera kusamala ndi mabulosi awa kwa iwo omwe samayamwa. Anthu ena onse azikumbukira nthawi zonse kuti, mosasamala za zomwe zili ndi GI ndi zopatsa mphamvu, kudya kwambiri sayenera kuloledwa. Izi sizingapindulitse thupi, koma kungoyipitsa moyenera.

Kodi mndandanda wamtundu wa glycemic ndi chiyani?

GI ndi chithunzi chomwe chikuwonetsa kuchuluka kwa kugaya kwa chakudya m'zinthu zina ndi kuyamwa kwa shuga m'magazi. Chizindikirocho mwachindunji chimatengera mtundu wa chakudya chamagulu omwe amapezeka muzakudya. Ngati mankhwalawo ali ndi chakudya chamaguluchangu, ndiye kuti thupi limawaphatikiza ndi shuga m'mizere yochepa, kukweza kwambiri shuga m'magazi. Zakudya zowonongeka pang'ono zimachepa nthawi yayitali, ndikupereka shuga.

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.

Zotsatira za chizindikiro pa shuga

Mndandanda wa glycemic umasiyana kuchokera ku 0 mpaka 100 mayunitsi. Maziko ake ndi glucose, omwe ali ndi chiwopsezo chachikulu kwambiri. Chiwonetsero chikuwonetsa kuchuluka kwa shuga m'thupi momwe mungakhalire mutatha kudya 100 g ya mankhwala poyerekeza ndi kumwa kwa 100 g shuga. Ndiye kuti, mutadya zipatso, shuga atakwera ndi 30%, ndiye kuti GI yake ndi magawo 30. Kutengera ndi index ya glycemic, zakudya zimasiyanitsidwa ndi otsika (0- 40), sing'anga (41-69) ndi okwera (70-100 mayunitsi).

Strawberry wa GI

Ndi matenda a shuga a mtundu wa 2, sitiroberi zimaphatikizidwa muzakudya za tsiku ndi tsiku za wodwalayo, chifukwa zopatsa zipatso zatsopano zimakhala 32 kcal, ndipo index ya glycemic ndi magawo 32.

Ndi matenda okhazikika a matendawa, wodwalayo amatha kudya 65 g patsiku, komabe, funsoli likufunika kukambirana ndi adotolo. Ndi zipatso zatsopano zomwe zimangokhala ndi zabwino zonse. Muyenera kuti muzidya nthawi yonseyo ngati chakudya chamasana komanso masana. Chifukwa chake munthu wodwala matenda ashuga amatha kuletsa kuchuluka kwa glucose ndikusintha mtundu wake kwakanthawi. Kuonjezera chitetezo chazirala m'nyengo yozizira, ndibwino kumasula sitiroberi. Mu mawonekedwe osochera, mabulosi amawonjezeredwa ndi yogati kapena mkaka.

Ubwino wa sitiroberi

Strawberry imakhala ndi zofunikira zazikulu zazikulu zazikulu zingapo komanso zazikulu zomwe ndizofunikira pakugwira ntchito kwathupi la munthu wathanzi, osanenapo kufooka kwa matenda ashuga. Zinthu zothandiza zomwe zimapangitsa kuti thupi liziteteza komanso kuthandiza kuti matenda abwinidwe m'magazi ziziikidwa pagome:

Chifukwa cha mawonekedwe ake, mabulosi a sitiroberi ali ndi zothandiza:

• CHIKWANGWANI chamafuta chamafuta chimathandiza thupi kupanga shuga pang'onopang'ono m'mimba, zomwe zimalepheretsa kusintha kwamwadzidzidzi m'magazi a shuga.
• Mu sitiroberi, kuchuluka kwa ma antioxidants omwe amathandizira kukhala ndi shuga, kumapangitsa chitetezo chokwanira komanso kupewa matenda amtima. Izi ndi zinthu zofunika kwambiri zomwe zimachiritsa thupi lonse la matenda ashuga, komanso kupewa matenda obwera chifukwa cha matenda ashuga - matenda a mtima ndi matenda a mtima.
• Vitamini B9 imathandizira kukonza dongosolo lamanjenje, ndipo ayodini amalepheretsa kukula kwa zovuta za matenda ashuga ku dongosolo lamkati lamanjenje.

Chifukwa cha zopatsa mphamvu zochepa zopatsa mphamvu ndi GI, sitiroberi ndizinthu zamagulu azakudya zomwe zimathandiza kuthana ndi kulemera kwambiri osakhudza shuga.

Kuphatikiza apo, mabulosiwo ali ndi katundu wokhala ndi diuretic ndipo amathandizira chiwindi, amathandizira kuyeretsa thupi la poizoni chifukwa chogwiritsa ntchito mankhwala mosalekeza. Ndipo mankhwala othandizira kuchepa komanso odana ndi kutupa amathandizira kulimbana ndi matenda opatsirana, kuteteza maselo ofooka a shuga ku zotsatira zoyipa za zinthu zakunja.

Zakudya Zabwino ndi Zakudya - Strawberry ndi index yake ya glycemic

Strawberry ndi index yake ya glycemic - Zakudya Zopatsa thanzi komanso Zakudya

Anthu ena sanamvepo mawu akuti glycemic index (GI), koma mukakumana ndi matenda ena, izi zimakhala zofunikira pamachitidwe osankha chakudya.

Munthu aliyense wathanzi amatha kugula zakudya zamtundu uliwonse ndipo pafupifupi saganiza za kuopsa kwazinthu zilizonse. Koma pali anthu omwe ali ndi matenda monga matenda ashuga, matenda a mtima, komanso kunenepa kwambiri. Chifukwa chake, index ya glycemic ndiyofunikira kwambiri m'magulu aanthuwa, izi zimawathandiza kusankha zakudya zoyenera ndipo, molondola, kuthana ndi matenda ndikumverera mwanjira yabwino popanda kuvulaza thanzi lawo.

Mndandanda wa glycemic ndi chisonyezo cha zotsatira zamafuta okhala ndi shuga m'magazi, zomwe zimapangitsa kuti ma cell a insulin apangidwe. Amasiyanitsanso zakudya zomwe zimathandizira kulemera, amawongolera mafuta azakudya zamagulu ndi kudya kwawo.

Kuchokera m'mbiri ya lingaliro la "index ya glycemic" ...

Mu 70s ya zaka zomaliza ku yunivesite ya Stanford, Pulofesa L. Krapo adayamba kafukufuku wawo wazaka zamatumbo okhala ndi glycemia munthawi ya metabolic. Pulofesa anali wokayikira kuti ngakhale amatenga magulu osiyanasiyana amthupi, ma insulin angadabwe.

Lingaliro la "glycemic index" lidalowetsedwa mu mankhwala kokha mu 1981, lidapangidwa ndi Pulofesa Jenkins, yemwe, ataphunzira maphunziro a L. Krapo, adapitiliza kugwira ntchito ndikuwerengera njira yodziwitsira chizindikiro ichi. Chifukwa chake, adagawa zakudya zonse m'magulu atatu monga GI:

1. Gulu loyamba ndi glycemic index kuyambira 10 mpaka 40.
2. Gulu lachiwiri ndi mndandanda wa glycemic kuchokera 40 mpaka 50.
3. Gulu lachitatu ndi mndandanda wa glycemic wa 50 komanso wapamwamba.

Chizindikiro choyambirira choyezera index wa glycemic chinatengedwa chowerengera cha glucose ofanana ndi magawo zana, zomwe zimatanthawuza kuyamwa nthawi yomweyo ndikulowetsa magazi.

Glycemic Fatso Index Gawo

Insulin, yomwe imapangidwa ndi kapamba, imayambitsa kuphwanya ndi kukonza mafuta omwe amalowa mthupi. Amathandizidwanso munjira zamagetsi, kagayidwe kazakudya zam'mimba komanso maselo opangira michere. Glucose yomwe yayamba chifukwa cha kuwonongeka kwa chakudya chamafuta imagwiritsidwa ntchito pazofunikira zamagetsi ndikubwezeretsa m'masitolo a minofu ya glycogen. Kuchuluka kwa thupi sikungotulutsidwa, koma kumalowa m'mafuta amthupi. Insulin, kumbali ina, imalepheretsa kusintha kwa mafuta kukhala glucose.

Pakulowetsedwa kosalekeza kwa chakudya ndi glycemic index yoposa 50, wowonjezera shuga (m'magazi) m'magazi amapsa - zosafunikira kwenikweni kwa thupi. Chifukwa chake, glucose onse owonjezera amakonzanso pang'onopang'ono mafuta osungiramo mafuta ndikupangitsa kuti munthu azikhala wonenepa kwambiri. Kuchulukitsa kwamuyaya kwa glu m'magazi kumapangitsa kuti kagayidwe kake kaonekere m'thupi la munthu.

Shuga wambiri mwa anthu pafupifupi nthawi zonse amagwirizanitsidwa ndi matenda a shuga. Koma tsopano, atafufuza mozama, asayansi awona kuti awa amathanso kukhala odzetsa chifukwa cha mahomoni. Pogwiritsa ntchito mafuta opukusira mosavuta komanso pang'ono pang'onopang'ono, thupi limasintha onse kukhala shuga ndiku "ikankhira "mu dongosolo lamagazi.

Insulini imatenga shuga m'magazi ndikuyenda nawo kumaselo. Chifukwa chake, ngati mumadya pafupipafupi chakudya chokhala ndi index yayikulu kwambiri ya glycemic, ndiye kuti mumapanga kupsinjika kwa thupi, chifukwa chomwe chimayenera kupanga insulini yayikulu kuti muchotse shuga owonjezera.

Kodi zipatso zimatha kukhala bwanji odwala matenda ashuga

Pakati pa chilimwe, nthawi zonse mumafuna kudzitengera zipatso zokoma ndi zipatso, koma kwa odwala matenda ashuga izi sizotheka nthawi zonse. Zipatso zina kapena zipatso zimakhala ndi glycemic yokwanira, zomwe zimakhala zovulaza thanzi la odwala matenda ashuga. Chifukwa chake, ndikuwuzani zomwe ndizothandiza komanso zopanda pake zomwe zili zoyenera kwa odwala matenda ashuga.

Zipatso nthawi zonse zimawonedwa kuti ndizothandiza komanso zofunikira kwa thupi la munthu, popeza zimakhala ndi mavitamini ndi michere yambiri, zimatengedwa bwino ndi thupi ndikupereka mphamvu zambiri.

Zipatso ndizothandiza mitundu yatsopano, youma ndi youma. Mumakonda kudya zipatso zambiri, zipatso ndi ndiwo zamasamba zambiri tsiku lililonse kenako onani momwe thanzi lanu limakhalira, momwe mumakhalira.

Mutha kuzigwiritsa ntchito pafupifupi zakudya zanu zonse zomwe mumakonda: ndi phala ya kadzutsa, ndi zikondamoyo, masaladi, ma cookta, ndi tchizi chochepa cha mafuta, makeke ndi zakudya zina zambiri.

Kutengera ndi zomwe tafotokozazi, titha kunena kuti zipatso ndi zipatso zili ndi thanzi labwino kwambiri. Chabwino, tsopano ndikofunikira kudziwa kuti ndi mtundu wanji wa mabulosi omwe ali othandiza ndi mtundu wa glycemic womwe uli nawo.