Mndandanda Wazipatso Zamtundu wa Glycemic Index

Lero kwakhala kwachilendo kunena za index ya glycemic. Lingaliro ili lidabwera kwa ife kuchokera kwa omanga thupi, koma lazika mizu ndipo likugwiritsidwa ntchito kulikonse. Wothamanga aliyense kapena munthu amene akufuna kuchepa thupi amayamba kusankha zinthu zochokera kuzizindikiro za GI. Komabe, masamba ndi zipatso amaonedwa ngati chakudya choyenera kwambiri komanso chopatsa thanzi, chifukwa chake nthawi zambiri sizigwirizana. Koma pakati pawo pali zipatso zomwe zili ndi index yotsika ya glycemic, ndi zomwe ziyenera kukhala zochepa. Inde, onse ndi othandiza kwambiri ndipo ayenera kukhala m'zakudya zanu. Zonse ndizokhudza thupi ndi kupezeka kwa matenda a endocrine.

GI ndi chiyani?

Tiyeni tikambirane mwachidule malingaliro kuti amve bwino zomwe zili pachiwopsezo. Chifukwa chake, GI ndi chizindikiro cha kusintha kwa glucose wamagazi pambuyo chakudya. Mpaka pano, pali matebulo atsatanetsatane momwe mungapezere manambala enieni, molingana ndi momwe mungapangire zakudya zanu.

Kukwera kwa GI, kumawonjezera shuga m'magazi m'mene amalowa. Izi zimaphatikizapo kupanga kuchuluka kwa insulini yambiri, chifukwa chake mafuta omwe amatumizidwa makamaka kumayendedwe amafuta. Ichi ndichifukwa chake ndikofunikira kwambiri kuti munthu yemwe ali ndi insulini asadziwe kuphatikiza zipatso zomwe zimakhala ndi index ya glycemic yochepa muzakudya. Zakudya zamasana ziyenera kukhala pang'ono zipatso zatsopano.

Kuthetsa njala

Mukapatsidwa tiyi ndi makeke kapena mphesa, mungasankhe chiyani? Nthawi zambiri, choyambirira, makamaka chifukwa chimapezeka mosavuta ndipo nthawi zambiri alendo amabweretsa mchere wambiri. Chimachitika ndi chiani m'thupi mutatha kudya maswiti? Njala imadutsa pafupifupi nthawi yomweyo, koma pambuyo pa ola limodzi imabweranso pamlingo woyambirira, kenako imayamba kukula. Koma zipatso zokhala ndi index yotsika ya glycemic zimachita mosiyana kwambiri, chifukwa ma carbo omwe amapezeka mkati mwake amalowa m'magazi ndipo amawagwiritsa ntchito pazofunikira za tsiku ndi tsiku.

Kuyesa kambiri kwawonetsa kuti zakudya zitakhala ndi GI yayikulu, anthu amadya zopatsa mphamvu zokwanira 80% kuposa ngati adya zipatso zokhala ndi index yotsika ya glycemic. Kuchokera pamenepa, akatswiri azakudya adazindikira kuti kuthamanga kwa glucose kumayambitsa kuchuluka kwa mahomoni, omwe amachititsa chidwi cha chidwi. Zotsatira zake ndi kuzungulira koipa. Munthu amabwerezanso maswiti, chifukwa choti ziwalo zonse ndi machitidwe zimadwala chifukwa chosowa chakudya choyenera, ndipo kulemera kumakula mosavomerezeka.

Kugwiritsidwa ntchito kwa glycemia index

GI ndi chisonyezo chofunikira kwambiri chakuti munthu aliyense amene wasankha kuyika kulemera kwake ayenera kukumbukira. Mu shuga wangwiro, ali ndi 100, omwe ali okwanira. Chifukwa chake, ndi kuchuluka kwambiri, shuga amadzuka mwachangu, kenako nawonso amagwa mwachangu. Izi zikutanthauza kuti munthuyo adzakhalanso ndi njala ndipo sangathe kukana chakudya.

GI ya mankhwala aliwonse imatengera zinthu zingapo. Tiyeni tiwatchule mwachidule:

• Mtundu wamafuta omwe umapezeka mmenemo.
• The kukhalapo kwa sungunuka ndi osakwanira zakudya CHIKWANGWANI.
• Chophika.
• Kuphatikiza pa chakudya, zakudya zimakhala ndi mafuta ndi mapuloteni, omwe amafunikanso kuganiziridwa.

Zipatso ndi zipatso zokhala ndi index yotsika ya glycemic ndizomwe zimapanga chimbudzi mosavuta pazinthu zonse, chifukwa chake zimavomerezedwa ngati gwero la CHIKWANGWANI. Komabe, musaiwale kuti ali ndi chakudya chokwanira. Chifukwa chake, panthawi yopukuta, tikulimbikitsidwa kuti muchepetse kugwiritsa ntchito.

Magulu Ophatikiza Zambiri

Kwa odwala matenda ashuga, zakudya zokhala ndi kalozera kakang'ono ndizothandiza kwambiri. Pang'onopang'ono njira zotengera zimachitika, ndibwino. Pali kutsata kwotsatira, komwe kumakupatsani mwayi kuti mumvetsetse zomwe ndizogulitsa zomwe sizoyenera kudya:

• Kutsika kumawerengedwa ngati 10 kapena 40.
• Yapakatikati - kuchokera 40 mpaka 70.
• Mkulu - kuchokera 40 mpaka 100.

Masiku ano, opanga ambiri amawonetsa kale pazomwezo phukusi lazidziwitso za izi. Koma izi sizikugwirizana ndi katundu wolemera. Chifukwa chake, masamba ndi zipatso zokhala ndi index yotsika ya glycemic ziyenera kuyesedwa palokha, zomwe sizovuta, popeza pali matebulo athunthu momwe mumakhala data yonse yofunikira.

Zosintha pamakonzedwe osiyanasiyana

GI siimodzimodzi. Zimatengera zinthu zingapo. Izi zimagwiranso ntchito kwa zipatso. Tiyeni tiwone chitsanzo chosavuta. Apricot yatsopano imakhala ndi GI ya 20. Ngati mutatenga maapulo owuma, manambala pano ali kale 30 Omwe ali ndi makina ali ndi GI ya 91. Mukayang'ana mndandanda wazipatso wokhala ndi index yotsika ya glycemic, muyenera kutengera chidwi kuti kusanja zipatso zatsopano kumatha kuchepetsa mayendedwe ndikufulumira iye. Zipatso zonse zimakhala ndi CHIKWANGWANI mu kapangidwe kake, kamene kamayambitsa kuchepa kwa magwiridwe antchito. Komabe, odwala matenda ashuga amatha kudya zipatso zokhwima pang'ono.

Ndi zipatso zamtundu wanji zomwe ndingadye zopanda malire?

Zakudya ndi zipatso zokhala ndi index yotsika ya glycemic ndizofunikira kwambiri pakudya kwa odwala matenda ashuga komanso othamanga. Zipatso zambiri ndi zipatso zambiri zimakhala ndi GI yotsika kapena yochepa. Izi zimawapangitsa kukhala gawo lofunikira kwambiri pakudya kwa othamanga komanso wodwala matenda ashuga.

• Zomwe zimasamalira kwambiri thupi ndi mandimu, blackcurrant, apricots ndi yamatcheri, mphesa - onse ali ndi index ya 20. Ndiye kuti, amatha kuwamwa popanda mantha.
• Mabulosi akutchire ndi sitiroberi wamtchire, maula a chitumbuwa ndi lingonberry - chizindikiro 25.
• Masamba a maapulo ndi maapulo, ma currants ofiira, mapichesi, malalanje ndi sitiroberi, sea buckthorn - 30.
• Ma Blueberries ndi ma buluu, ma cranberries, ma tangerine ndi jamu - 40.
• Kiwi, Persimmon ndi mango - 50.

Za kukongola ndi kupindula

GI mu maapulo ndi magawo 35. Kudya tsiku lililonse maapulo awiri ndi chinsinsi cha kukongola, kutsopano komanso thanzi. Izi zimakhala ndi michere yambiri. Pectins ndi CHIKWANGWANI zimakonza chimbudzi; potaziyamu ndi wabwino kwa impso. Vitamini E amathandiza kukongola, ndipo vitamini A amathandizira kukula. Chifukwa chake, maapulo amayenera kudya tsiku lililonse. Komanso, GI imakonda izi. Pomegranate ili ndi chizindikiro chosiyana pang'ono - ndi 35. Ili ndi ma acid achilengedwe, ma fiber ndi mavitamini, tannin komanso osasunthika, komanso zinthu zina zambiri zofunikira. Monga mukuwonera, zizindikiro za GI sizosiyana kwambiri ndi wina ndi mnzake. Amatanthauzanso zipatso zomwe zimakhala ndi glycemic index ya nectarine. Chizindikirochi chilinso 35.

Kudya ndi zoletsa

Pali zipatso zomwe sizili zoyenera kwa omwe ali pakudya pano. Anthu odwala matenda ashuga ayenera kuwasiya. Amasiyanitsidwa pazinthu zilizonse zolemetsa. Zipatso zokhala ndi index yotsika ya glycemic zitha kukhala chakudya chabwino tsiku lililonse, ndipo oimira gululi ndiwongochita masewera. Ananazi ndi zoumba zimadziwika ndi GI yayitali, 66. Ali patsogolo pa chivwende (chisonyezo 72). Koma madeti ndi opambana kwathunthu - mndandanda wawo ndi 100. Ngakhale kuti zipatso zabwino kwambiri, mutha kuzidya mosapumira, zipatso zitatu zilizonse.

Zipatso za zipatso

Zipatso zonse zomwe zili pamwambazi zimakhala ndi fiber yambiri. Chifukwa chake, ngakhale zili ndi chakudya chamagulu ambiri, GI yawo ndi yotsika kwambiri. Mitundu yambiri yamafuta omwe mumapezeka mu peel. Chifukwa chake, kudya zipatso popanda kuyeretsa koyambirira, mumachepetsa kuyamwa kwa magazi m'magazi, omwe amatsimikizira kukhalitsa kwa nthawi yayitali. CHIKWANGWANI chimachepetsa njira yotseka shuga. Chifukwa chake, ngakhale anthu odwala matenda ashuga amatha kudya zipatso ndi GI ya mpaka 40 mayunitsi. Koma pogwiritsa ntchito mwatsopano mumasiyanitsa zabwino zonse za fiber. Tsopano GK imangowonjezeka. Zipatso zamtundu woletsedwa sizimaletsedwa mu shuga, sizikulimbikitsidwa pakudya mwamphamvu.

Mizu yazomera ndi masamba amasamba

Pafupifupi aliyense ali ndi glycemia wotsika. Kuyambira pa 20 mpaka 40 ndizowonetsera bwino kwambiri, zomwe zimawapangitsa kukhala mbali yabwino yam'mbali komanso mbale yodziyimira patsiku lililonse. Kusiyana kwake ndi mbatata ndi chimanga. Izi zamasamba ziyenera kupatulidwa muzakudya kapena zimatha kudyedwa pang'ono, kenako.

Kufunika kwa masamba sikungakhale kopambanitsa. Ayenera kukhala osachepera theka la zakudya za tsiku ndi tsiku za odwala omwe ali ndi matenda ashuga, komanso mwa athanzi. Zakudya zosiyanasiyana zam'mbali, saladi ndi casseroles zimatha kukonzedwa kuchokera ku masamba.

Njira yakuchiritsira kutentha sikukhudza kuwonjezeka kwa index. Ndipo ngati zipatso zokhala ndi index yotsika ya glycemic ya kuyanika zitha kugwiritsidwa ntchito ndi zoletsa zazikulu, ndiye kuti masamba sangadye kokha, komanso oledzera. Madzi a phwetekere, mwachitsanzo, amalimbikitsidwa ngakhale ndi chakudya chokhwima kwambiri.

Masamba Ochepera a GI

Ndikulimbikitsidwa kugwiritsa ntchito anyezi, adyo, mitundu yonse ya kabichi, biringanya ndi zukini, squashi, phwetekere ndi nkhaka, tsabola, nyemba ndi mphodza zomwe zilibe malire. Mwa masamba onse, pali zochepa zochepa. Loyamba ndi kaloti owiritsa. Mwanjira yake yaiwisi, index yake ndi 35, ndipo yophika, 85 PIECES. Chifukwa chake, kusankha kumawonekeratu. Anthu ambiri amakonda mbatata, koma mndandanda wake ndi 85. Ngati mungaganizire kuwonjezera mbatata imodzi mbatata, ndiye kuti muyenera kudula kaye ndikuwuthira m'madzi usiku. Izi zimatsuka wowuma kwambiri.

Njira yophika

Ndikofunikira kuti musamangosankha masamba ndi zipatso zomwe zili ndi GI yotsika, komanso kuzigawa bwino tsiku lonse, ndikuphatikiza ndi zinthu zina. Monga tanena kale, zipatso zimayenera kudyedwa zosaphika kapena zophika, popanda kuwonjezera mafuta ndi ayisikilimu. Chakudya chabwino kwambiri chimatha kukhala saladi wa zipatso, womwe ungapangidwe ndi yogurt yamafuta ochepa. Masamba amatha kudyedwa mwanjira iliyonse, popanda kukazinga mu batala ndi mafuta a masamba. Chowawa chitha kupangidwa kuchokera ku masamba.

M'malo momaliza

Mukamasankha zakudya zoyenera kwambiri, samalani kwambiri zamasamba ndi zipatso zomwe zili ndi GI yotsika. Uku sikungophatikiza kokondweretsa, komanso gawo lofunikira lazakudya. Pazakudya zilizonse, gwero la fiber liyenera kupita, lomwe limakupatsani mwayi wokhala ndi kukwiya kwakanthawi. Makamaka lamuloli liyenera kuchitika masana. Chifukwa chake, chakudya chamadzulo chimayenera kusinthidwa ndi masamba ndi nyama yotsalira kapena nsomba. Zotsatira zake, wodwala matenda ashuga amatha kuwongolera magazi, ndipo wothamanga amatha kuyang'anira kulemera kwake. Ngati mukukonzekera maphunziro azakuchepetsa thupi, ndiye tengani izi pachidziwitso.