Glycemic Index Diet: Mndandanda Wazogulitsa Sabata ndi Sabata

Pakati pazakudya zonse zomwe zimapangitsa kuti muchepetse kunenepa, akatswiri azakudya amawoneka mokhazikika pazakudya za glycemic monga imodzi yothandiza kwambiri, yopanda vuto lililonse komanso yoyenera ambiri. Ndi njira yoyenera yochepetsera kunenepa ndi kayendedwe ka GI, kutayika kwamafuta ochulukirapo ndikotheka popanda kufa ndi njala komanso kuvulaza kwathunthu kwa thupi.

ZOFUNIKA KUDZIWA! Ngakhale odwala matenda ashuga kwambiri amatha kuchiritsidwa kunyumba, popanda opaleshoni kapena zipatala. Ingowerenga zomwe Marina Vladimirovna akunena. werengani zonena zake.

Mfundo zoyambirira za zakudya

Mlozera wa glycemic ndi chisonyezo chomwe chimayeza momwe thupi la munthu limagwirira ntchito ndikuwonetsa kusintha kwa kuchuluka kwa shuga m'magazi. Zina mwazinthu zilizonse zomwe zili muzakudyazo zili ndi GI yakeyake, kuyambira 0 mpaka 100 (100 ndizomwe zikuwonetsa mphamvu ya shuga weniweni). Zakudya zomanga thupi zomwe zimakhala ndi ma GI apamwamba kwambiri. Chakudya cha Hypoglycemic chimakhala kukana mafuta "othamanga" ndikuwachotsa m'malo pang'onopang'ono. Kuchuluka kwa mapuloteni muzakudya sikucheperako, chifukwa GI ya protein protein ndi 0.

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.

Zina mwazinthu zofunika kwambiri:

• Zakudya zomwe zimakhala ndi glycemic index pansipa 70 zimapezeka mu chakudya.
• Zakudya ziyenera kukhala pafupipafupi, m'magawo ang'onoang'ono (kwakukulu - 5-6 zakudya patsiku).
• Zopatsa mphamvu za kalori sizingathe kulamulidwa, koma malinga ndi kuchuluka kwake, chakudya chamadzulo chimayenera kukhala chosavuta kawiri ngati chakudya cham'mawa.
• Mgonero umalimbikitsidwa kwa maola awiri asanagone.
• Onetsetsani kuti mumamwa madzi osachepera malita awiri patsiku.
• Njira yophikira ndi kuwira, kudyetsa, kuphika. Simungachite bwino.

Glycemic index zakudya njira

Zakudya zochepa za glycemic zimagawidwa ku:

1. Zakudya za glycemic index zimatanthawuza kutentha kwambiri kwa mafuta.

Kukula kwamafuta kwambiri. Munthawi imeneyi, amaloledwa kudya chakudya chokonzedwa kuchokera kuzakudya zokhala ndi index yotsika ya glycemic (mpaka 40). Gawoli limadziwika ndi kuchuluka kwambiri kwa kunenepa.

Kutalika

Chakudya cha GI sichangu chothamanga kwambiri potengera kuthamanga kwa zotsatira zakuchepa. Pafupifupi, nthawi yake imakhala milungu itatu. Amakhulupirira kuti m'masiku 21 okha ndikotheka kupanga chizolowezi chatsopano, ndipo machitidwe odya nawonso ndi osiyana. Kutalika kokwanira kwa kunenepa kwambiri ndi mndandanda wa glycemic ndi masabata 6 (masabata awiri gawo lirilonse la chakudya). Kuchepetsa thupi kwa masiku 7 aliwonse ndi makilogalamu 1-2. M'masabata awiri oyamba, zizindikirozi zimatha kukula mpaka 2-3 kg kwa nthawi kuyambira Lolemba mpaka Lamlungu.

Kodi ndi chiyani chomwe sichingadye?

Zakudya za index za glycemic zimaphatikizapo kudya zakudya zamagulu ochepa komanso apakati a GI komanso kukana kapena kuletsa kwambiri zakudya zomwe zili ndi zinthu zambiri. Chakudyachi chimalimbikitsidwanso kwa odwala matenda a shuga. Tebulo likuwonetsa zomwe index ya glycemic imayikira izi kapena zakudya zina, zomwe zimalimbikitsidwa kudya, komanso mtundu wanji wa zakudya zomwe ndizosatheka.

Mndandanda wa glycemic umatengera njira yokonzekera: GI ya zomwezo mwatsopano mwatsopano ndikatha kutentha mankhwala zimatha kusiyanasiyana kangapo.

Zosintha zamasabata sabata

Makina olondola a sabata limodzi kuti muchepetse 1-2 makilogalamu m'masiku 7:

• Ndikwabwino kuyamba m'mawa ndi oatmeal mkaka.

• Chakudya cham'mawa: oatmeal (osati phala) ndi 50 ml ya mkaka watsopano.
• 1 snack: walnuts, 1 apulo.
• Chakudya chamadzulo: mawere a nkhuku yophika ndi phwetekere.
• 2 zokhwasula: 150 ml ya kefir.
• Chakudya chamadzulo: 100 g ya buwheat wowiritsa kapena wowotcha, theka la lalanje.

Pazakudya zamkaka mungathe kumwa mkaka.

• Chakudya cham'mawa: oatmeal ndi zipatso, kefir.
• 1 snack: mkaka (200 ml).
• Chakudya chamadzulo: 100 g ya buwheat yophika, bere la nkhuku yophika, nkhaka.
• 2 snack: peyala, 10 ma PC. mtedza.
• Chakudya chamadzulo: nyemba zophika, nsomba zamafuta ochepa, ophika mu uvuni ndi zitsamba.

Ubwino ndi kuipa kwa zakudya

Mbali yabwino, zakudya za glycemic zimakhala ndi phindu pamlingo wa kagayidwe ka anthu. Chifukwa cha zipatso zambiri komanso ndiwo zamasamba zatsopano m'zakudya, zakudya zimalemeretsa thupi ndi mavitamini ofunikira komanso mchere. Chakudyacho sichokwera mtengo kwambiri, chomwe chimapangitsa kuti magawo onse a anthu azikhala nawo. Kuchepetsa thupi pazakudya za hypoglycemic sikumakhala ndi njala chifukwa cha zakudya zazing'ono.

Zowonazo ndizophatikiza kufunikira kuyang'anira GI ya zakudya zomwe muyenera kudya. Chakudyacho ndi chotalikirapo, nthawi yake imasiyana 3 mpaka 6 milungu. Chifukwa chokana kwathunthu maswiti, ndizovuta kwambiri kuti dzino lina lokoma lisathe sabata zoyambirira zadyedwe. Kuperewera kwa mafuta kumapangitsa kuti zakudya ziziphatikizidwa mu achinyamata, ana, amayi oyembekezera komanso amayi omwe ali ndi pakati.

Kugwiritsa ntchito bwino

Chomwe chimakupatsani mwayi wokhala ndi zakudya pazogulitsa ndi index yotsika ya glycemic:

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• Kuchepetsa kwa makilogalamu 2-3 pa sabata 1 - inde, zotsatirapo zake sizabwino kwambiri, koma kulimbikira,
• kusunga mphamvu ndi mphamvu masana chifukwa chogwiritsa ntchito chakudya,
• chepetsa cholesterol yoyipa m'magazi,
• kulimbitsa zida zam'mitima yamtima (kokha ngati pakanalibe mavuto nazo),
• Kupititsa patsogolo shuga.

Kuphatikiza apo, zisokonezo sizipezeka kawirikawiri pazakudya za glycemic chifukwa njala imaletsedwa ndi chakudya chofanana. Ndipo mapuloteni okhala ndi mafuta sagwera pansi pa chiletso, chomwe chimakondanso.

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Contraindication

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Ndi zakudya zama glycemic, nthabwala sizabwino, chifukwa zakudya zotere zimakhudza mwachindunji kapangidwe ka magazi ndi mkhalidwe wamtima wonse. Chifukwa chake, sikuti aliyense ayenera kusangalala ndi ntchito yake. Pali ma contraindication angapo - mndandanda wamatenda omwe njira imeneyi imatha kuyipitsira thanzi. Izi zikuphatikiza:

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• zilonda, gastritis ndi mavuto ena ndi m'mimba
• mavuto amisala
• kulephera kwa aimpso
• matenda osachiritsika
• kuvutika maganizo
• kulephera kwa mtima
• Mitsempha ya varicose, thrombosis, hemophilia ndi zina za kayendedwe ka magazi.

Payokha, ziyenera kunenedwa za pakati komanso poyamwitsa. Izi ndizokha zomwe zimaphatikizidwa pazakudya zilizonse, ndipo glycemic sichili chimodzimodzi. Palinso zoletsa zaka: kusowa kwa insulin kumadzala ndi zotsatira za ana, achinyamata ndi okalamba.

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Matenda a shuga ndi kuponderezana kopikisana ndi dongosolo lazakudya zotere. Pa dzanja limodzi, zidapangidwa kuti zithandizidwe. Kumbali ina, madokotala akuti palibe umboni wotsimikizika wasayansi pazopindulitsa za kuchepa thupi chotere pogwiritsira ntchito matendawa. Masiku ano ili ndi lingaliro chabe la lingaliro, koma akatswiri azaumoyo amalimbikitsa odwala kuti azidya zakudya za glycemic.

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Ubwino ndi kuipa

Ndi zabwino zake zonse, zakudya za glycemic zimakhalabe vuto lanjala, ndipo zimakhala ndi zovuta zomwe muyenera kudziwa pasadakhale.

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Ubwino:

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• ntchito yabwino
• kusintha kwa kagayidwe kachakudya njira,
• kukhala ndi zizolowezi zoyenera kudya,
• nkhondo yolimbana ndi vuto la maswiti,
• kusowa kwanjala
• chiopsezo chochepa cha kusokonezeka
• kulimbitsa chitetezo chokwanira
• kuchuluka kwa thupi ndi mavitamini ofunikira (zipatso zambiri ndi masamba ambiri m'zakudya),
• Kuperewera kwa magawo a BZHU,
• magazi insulin ndi cholesterol ulamuliro
• kupanikizika,
• kusintha kwa malingaliro.

Zoyipa:

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• kufunikira kwamphamvu ndi nyonga, chifukwa muyenera kusiya maswiti, makeke, mkate ndi zina zambiri “zosangalatsa za moyo”,
• kukayikira kwamalingaliro asayansi: zotsatira za GI pa kuchepa thupi ndi lingaliro chabe lalingaliro lomwe lingatsimikiziridwe
• pali chiopsezo cha "kuzolowera" mafuta omwe amachepetsa mphamvu ya zakudya,
• Zotsatira zabwino zitha kuchitika pokhapokha kutsatira nthawi yayitali,
• pakuchepa thupi, muyenera kuyika paphiri lazakudya pamaso panu kuti musadye chilichonse mosaloledwa mosazindikira.

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Mndandanda Wazogulitsa

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Sitipereka mindandanda yathu yazovomerezeka ndi zoletsedwa, popeza ndizitali. Mudzazipeza mumagome apadera. Ali ndi magawo atatu:

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1. Zakudya zokhala ndi kalozera kakang'ono ka glycemic (ochepera 35), zomwe zimaloledwa monga gawo la kufa ndi njala ndikupanga maziko azakudya zake.
2. Zinthu zomwe zili ndi GI wamba (40-55), zomwe zimatha kudyedwa m'magulu ochepa nthawi yopitilira 1 pa tsiku.
3. Zakudya za GI zapamwamba (zopitilira 60) zomwe zimafunikira kupatula kwathunthu kuchokera muzakudya.

Pansipa pali mindandanda yomwe, ngakhale musanayambe kugwira ntchito ndi tebulo, ikuwongolera mndandanda womwe mungapange ndi omwe akuyenera kupanga.

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Chidziwitso Chofunikira. Kumbukirani kuti zakudya zosaphika zalembedwa. Pambuyo pa chithandizo chamatenthedwe, mndandanda wawo wa glycemic amasintha kwambiri, ndipo nthawi zambiri amakhala mbali yayikulu, ndipo pazinthu zotere, mankhwalawo amayenda kuchoka kuloledwa. Chitsanzo: GI ya muzu wa udzu winawake = 15, ndi GI ya yophika = 85.

Chololedwa:

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• zipatso, zipatso zouma, zipatso: apricot, avocado, quince, lalanje, nthochi yobiriwira, makangaza, mphesa, peyala, mandimu, mandarin, nectarine, pichesi, maula, apulosi, zouma, nkhuyu, goji, sitiroberi, rasipiberi, zipatso zofiira ndi zakuda, yamatcheri,
• mtedza wonse (kuphatikizapo coconut) ndi mbewu,
• masamba, amadyera: biringanya, broccoli, zukini, kabichi yoyera, Brussels zikumera, kolifulawa, kaloti, nkhaka, tsabola, phwetekere, radishi, letesi, nyemba, adyo, anyezi, rhubarb, udzu winawake, katsabola, sipinachi, sorelo,
• nandolo, anapiye, mphodza,
• mbewu: barele, tirigu wamera, mazira,
• maswiti: ayisikilimu wowawasa ndi fructose, chokoleti chakuda,
• zinthu zamkaka (zokhala ndi mafuta ochepa): tchizi cha feta, yogati yopanda zowonjezera, kefir, mkaka, mkaka wokazinga, zonona, tchizi zambiri, tchizi tchizi.
• mazira
• nyama yokhala ndi mafuta ochepa komanso nsomba, nsomba zam'madzi,
• soya vermicelli, nati ndi ufa wa soya, buledi waku Esseni,
• zakumwa: mowa (kupatula mowa), khofi, tiyi, msuzi wa phwetekere.

Choletsedwa:

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• zipatso: papaya, vwende, chivwende,
• zoumba
• masamba: rutabaga, chimanga, dzungu,
• chimanga: mpunga oyera, tirigu, mapira,
• maswiti: mipiringidzo ya chokoleti, shuga, uchi, ayisikilimu, shuga, waffles, makeke, kupanikizana ndi shuga.
• zopangidwa mkaka: tchizi cha curd, mkaka wopindika,
• chimanga ndi mkate wa mpunga, baguette, zophera, zopopera, ufa wa tirigu, lasagna, donuts, zopaka, ma croutons, masikono, bagel,
• zakumwa: mowa, soda, mapuloteni agwedezeka.

Maganizo Oyenera:

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• zipatso: chinanazi, persimmon, mango, kiwi, mphesa, nthochi kucha,
• zipatso zouma: mitengo yamtengo wapatali, masiku,
• zipatso: cranberries, lingonberries,
• nyemba
• mbewu: Buckwheat, wofiira ndi mpunga wamtchire, basmati, oats, semolina,
• maswiti: mapulo manyuchi, lactose,
• zopangidwa mkaka: yogati ndi zowonjezera, kirimu wowawasa, tchizi tchizi, feta,
• sushi
• zikondamoyo, nyemba zonse za ufa wa tirigu, mkate wowira-tirigu, spaghetti al-dente, ravioli, pizza, ufa wa buckwheat,
• zipatso ndi ndiwo zamasamba.

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Malangizo

Kuphatikiza pa kuti kudya kwa glycemic kumapangitsa kuti anthu achepetse thupi nthawi zonse amatanthauza matebulo, kupenyerera kwake kumatanthauzanso malamulo angapo. Amakulolani kuti muwonjezere kuchita bwino ndikupirira zovuta zonse. Ngati mukufuna kukwaniritsa zotsatira zabwino popanda kuvulaza thanzi - mverani malangizo a akatswiri.

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1. Yesani kuchipatala ndipo mulandire chilolezo chodwala.
2. Zopatsa mphamvu za tsiku ndi tsiku za kuchepetsa thupi kwa abambo siziyenera kupitirira 1,500 kcal (othamanga amaloledwa 1,800), kwa akazi - 1,200.
3. Maziko a menyu azikhala zogulitsa ndi GI ochepera 35. Amayenera kudyedwa tsiku lililonse. Kamodzi patsiku, chakudya chokhala ndi GI cha 40 mpaka 55 chimaphatikizidwa. Zina zonse ndizoletsedwa.
4. Mwa mafuta, konderani mafuta a maolivi, koma osathira chilichonse. Mapuloteni ndi mafuta ochepa (amapanga tandem yabwino kwambiri yokhala ndi chakudya).
5. Nthawi: osachepera sabata komanso osapitilira miyezi itatu.
6. Voliyumu ya tsiku lililonse yamadzi akumwa: 2 malita.
7. Zochita zamasewera ndizofunikira.
8. Chakudya chamadzulo kuposa maola 4 asanagone.
9. Zakudya Zokhathamira: Idyani nthawi 5-6 patsiku.
10. Ngati thanzi lanu likuipiraipira, muyenera kusiya zakudya ndikuyang'ana thanzi lanu.

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Pali zakudya zosiyanasiyana zomwe zimakonzedwa ndi zakudya za zakudya za glycemic.

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Njira 1. Montignac

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Zakudya zodziwika bwino kwambiri pazakudya zonse za glycemic. Yopangidwa ndi katswiri wazakudya zaku France Michel Montignac. Pogwiritsa ntchito magawo 2:

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1. Kuchepetsa thupi mwachindunji, komwe kumatenga miyezi itatu (kutaya makilogalamu 5) ndi zina zambiri (kutaya zoposa 5 kg).
2. Kuphatikiza pazotsatira zomwe mungakhale.

Zimakhazikitsidwa ndi mfundo ya zakudya zopatukana: masana, chakudya chimagawidwa m'mapuloteni-lipid (zinthu za GI siziyenera kupitirira 35) ndi protein-carbohydrate (GI = 40 mpaka 50). Amapereka zakudya zitatu patsiku.

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Njira 2. Masewera

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Pali chakudya chamasewera cha abambo potengera index ya glycemic. Njira yoyamba ndi ya iwo omwe amagwira ntchito yomanga minofu. Amaperekedwa mkati mwa mwezi umodzi kuti akwaniritse 80 pamapuloteni ndi malonda omwe ali ndi GI.

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Njira yachiwiri ndi ya iwo omwe akufuna kuti achepetse thupi ndi "kuyanika". Azisankha zakudya zonse ndi GI yoposa 60 kuchokera pachakudya kwa mwezi umodzi.

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Njira 3. Zakudya zomanga thupi

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Zimakhazikitsidwa ndikugwiritsa ntchito chakudya chabwino chokha, i.e. zakudya zokhala ndi GI yotsika. Mitundu ina yazakudya izi imakupatsani mwayi kuti mudye chakudya chomwe chimakhala ndi index ya glycemic (ndiye kuti kuchepa kwa thupi kumachepetsa komanso kupitilira mpaka miyezi 1-2), ndipo ena, omangika kwambiri, amaletsa iwo (kutalika kwawo sikupitirira masabata 3-4).

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Njira 4 South South

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Yopangidwa ndi asayansi aku England: cardiologist A. Agatston ndi katswiri wazakudya M. Almon. Amawathandizira zochizira matenda amtima, koma munthawi yomweyo zimapangitsa kuti thupi lizichedwa kuwonda. Kutengera mfundo ziwiri izi:

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1. Zakudya zomanga thupi zabwino (otsika GI) vs chakudya chambiri (mkulu GI).
2. Mafuta abwino vs mafuta oyipa.

Zachidziwikire, zokonda zimaperekedwa kwa zabwino (zothandiza) zamankhwala ndi mafuta. Kuphatikiza apo, chakudyacho chinali chopambana kwambiri kuposa china chilichonse mwa abambo, chifukwa chololeza mowa pang'ono.

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Njira 5. Mkate

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Zakudya izi zitha kumatchedwa glycemic, chifukwa zimachokera ku mtundu wina wamagulu azakudya kuti adzipatule kukhala zabwino ndi zoyipa, koma tanthauzo silisintha. Kuwerengera GI ya malonda aliwonse, tidatenga glucose wangwiro, yemwe mndandanda wawo = 100, kwa gawo loyambirira .. Ofufuzawo ena adatenga njira yosiyana ndikutenga mikate yoyera ngati zonena.

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Njira 6. Pang'onopang'ono Carb (chakudya pang'onopang'ono)

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Wopangidwa ndi Timothy Ferris, wolemba waku America komanso wotsimikizira zaumoyo wabwino. Amalimbikitsa kudya zakudya zochepa zama GI momwe angathere ndikusiya iwo omwe GI idutsa. Zowona, amachepetsa mndandanda woyamba kwambiri. Mfundo zoyambira:

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• "Ayi" - chakudya champhamvu, mowa ndi zipatso.
• "Inde" - kusiyanitsa zakudya komanso kulekerera tsiku la chinyengo (limatchedwa tsiku limodzi pa sabata, pomwe mungathe kudya chilichonse komanso kuchuluka kulikonse).

Njira imeneyi imatsutsidwa kawirikawiri komanso koyenera.

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Izi ndi zonse zomwe mungachite pakudya kwa glycemic. M'makhalidwe ake akale, sizitanthauza kuti kukana mowa, zipatso, komanso kutsatira mfundo za zakudya zopatsa thanzi. Chilichonse ndichopepuka apa: tidayang'ana patebulopo ndi GI ndikuwona mzere wazinthu zomwe zidagwiritsidwa ntchito koma zotsalira.

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Zosintha zachitsanzo

Kuti muwonetsetse kuti zakudya za glycemic zitha kusungidwa, ingoyang'anani mndandanda wazitsanzo za sabata, zomwe zingatengedwe ngati maziko kuti mupange zakudya zanu. Ndizosiyanasiyana, zothandiza komanso zokhutiritsa.

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Zindikirani pazosankha zochepera:

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• kadzutsa - 200 g
• nkhomaliro - 1 zipatso,
• nkhomaliro - 350 g
• tiyi wamadzulo - 150 g
• chakudya chamadzulo - 200 g.

Panthawi yopuma, mumatha kumwa zakumwa zamalamulo.

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Tsopano mukudziwa chomwe chakudya cha glycemic mumalingaliro ake akale ndi, komanso kusiyanasiyana kwake. Zomwe mungasankhe zili ndi inu. Koma mulimonsemo, musaiwale kuti kuchepa thupi kumatha kupezedwa mokwanira: ndikamamwa ma calorie, ayenera kuwonongedwa.

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