II Mpikisano wapadziko lonse wa kafukufuku ndi ntchito yolenga ya ophunzira Yambirani sayansi

Mndandanda wamtundu wa glycemic - wofupikitsidwa ngati GI - wakhala lingaliro lamakono lomwe limagwiritsidwa ntchito, pomwe mbale suti: "Mavuto azaumoyo? Ndipo GI idawerengera? "," Kodi simungachepetse thupi? Zachidziwikire! Ndi zinthu zomwe zili ndi GI yayikulu chotere, ndi kuchepa kotani? " Ndizosadabwitsa kuti ambiri amayamba kudzimva kuti ali otayika m'moyo ngati sakhala ochezeka ndi GI yamphamvu yomwe yadzaza malingaliro a munthu wamakono. Mwina ndi nthawi yoti mudziwe bwino za bambo X wodabwitsawa, ndikuyika timatayilo tomwe tikugwirizana. Chifukwa chake, kuti tikwaniritse kusiyana kwa kudziwa kwa omwe sakudziwa bwino glycemic index yamalonda, tsamba lathu likukuwuzani mwatsatanetsatane momwe lilili komanso kuchuluka kwa chidziwitso cha GI ndikofunikira kuti mukhale ndi thanzi komanso kuthana ndi kunenepa kwambiri.

Index ya Chakudya cha Glycemic: ndi chiyani ndipo chimayeza chiyani

Pachilankhulo chouma cha Wikipedia, index ya glycemic ndi "chisonyezo chokhudza mphamvu ya chakudya mutatha kudya shuga." Ndiye kuti, mothandizidwa ndi GI, mutha kudziwa momwe zimapangidwira mofulumira kapena pang'ono pang'onopang'ono kuchokera kuzakudya zathu zomwe zimatengedwa ndi thupi ndipo, motero, zimawonjezera shuga m'magazi. Mlozera wa glycemic amawerengedwa m'magulu a 0 mpaka 100. Mkulu pamwambamu, chakudya chimapendedwa mwachangu, chimasanduka glucose, ndipo mofulumira timakhalanso ndi njala.

Kafukufuku wa zamankhwala amatsimikizira phindu la zakudya zomwe zili ndi mafuta ochepa a GI polimbana ndi "matenda a chitukuko" monga kunenepa kwambiri, matenda ashuga, chifuwa, matenda amtima komanso ngakhale neoplasms ina.

Mawu akuti GI adawonekera m'mabuku a akatswiri kumapeto kwa zaka zana zapitazi. Kuchokera nthawi imeneyo, kafukufuku wambiri wachitika ndikutsimikizira phindu la zakudya zomwe zili ndi chidziwitso chochepa cha glycemic of carbo mukulimbana ndi "matenda a chitukuko" monga kunenepa kwambiri, matenda ashuga, ziwengo, matenda amtima komanso ma neoplasms ena. Chidwi cha GI chakula kwambiri kotero kuti m'maiko ena ku Europe mulingo wake umasonyezedwa phukusi lazakudya!

Kugwiritsa ntchito mwanzeru zokhudzana ndi glycemic index ya zinthu

Kuchuluka kwa shuga m'magazi (glycemia) kumatengera kuchuluka ndi kuchuluka kwa chakudya chamafuta omwe timamwa, chifukwa chake, kudziwa za GI kumakupatsani mwayi wolamulira kuchuluka kwa glycemia, kupewa hyperglycemia kuti isachitike - pakakhala shuga wambiri m'magazi. Kupatula apo, kuchuluka kwa glycemia kumakhudza thanzi, thupi ndi malingaliro a munthu, pakulakalaka, osanena za thanzi "pamapeto pake". Mwachidule komanso mawu osavuta: ngati tikufuna kukumana ndi matenda patapita kanthawi, ndiye lero tiyenera kusamalira GI pazomwe timadya.

Kuti zikhale zosavuta kuti mupange menyu wathanzi, tsamba lathu lakhazikika ndi mndandanda wazinthu, zomwe mudzapeza kumapeto kwa nkhaniyi. Chilichonse ndichopepuka: kutsika GI kwazomwe zimapanga, ndizabwino. Kupatula apo, chakudya chokhala ndi chisonyezo chachikulu cha glycemic chimakhala ndi chakudya chamagulu am'mimba, chomwe chimagayidwa mwachangu, chifukwa chomwe msanga wamagazi umakwera kwambiri, kenako ndikugwetsa kwambiri, zomwe zimatsogolera ku hypoglycemia. Izi zimachitika, mwachitsanzo, mutatha kudya zipatso za m'madzi. Ngakhale zakudya zomwe zili ndi sing'anga komanso makamaka GI yotsika zimakimbidwa pang'onopang'ono, ndipo shuga ndimagazi ndimatulutsa pang'onopang'ono, pang'ono.

Zakudya Zochepa za GI

Maziko a chakudya chochepa-GI ndi saladi wa masamba osaphika ndi zipatso, nyemba, mbewu zonse za tirigu zokhala ndi fiber, granola yokhala ndi zipatso zouma, ndi mtedza. Ngati mkate, ndiye kuchokera ku ufa wa tirigu wonse. Pa nkhomaliro, ndikofunikira kuphika wofiira, mpunga wamtchire kapena bulauni, pasitala kuchokera ku tirigu wa durum, buckwheat kapena mapira, mapira, nyemba: anapira, mphodza, soya. Masamba, pasitala, mbewu monga chimanga ziyenera kuphikidwa kudera la Al dente (lotanthauziridwa kuchokera ku Italy kuti "dzino") - pomwe zinthuzo zikadali zolimba mokwanira, analibe nthawi yophika. Ndi mulingo wokonzeka kuphika, makamaka, kumakupatsani mwayi wodya zambiri ndi kusakulitsa.

Zomwe Zimakhudza Glycemic Index

Kuyesa mokwanira kuchuluka kwa glycemic index ya chinthu, zinthu zambiri ziyenera kukumbukiridwa, chifukwa mtundu wa shuga (wosavuta kapena wovuta), kapangidwe kazinthu zamafuta, komanso zomwe zimapangidwa ndi mafuta ndi mafuta omwe amapezeka m'zinthu zimakhudza kuthamanga kwa chimbudzi cha chakudya ndipo, molondola, kuchuluka kwa shuga m'magazi. , mapuloteni, komanso ngakhale madigiri, kutentha, kutentha kwa nthawi ya chakudya. Chifukwa chake, Nazi zifukwa zazikulu zomwe zikukhudzira kuchuluka kwa glycemic index ya zinthu:

Glycemic katundu ndi momwe zimakhudzira shuga

Komabe, kuchuluka kwa shuga m'magazi sikungotengera GI yomwe tikudziwira tsopano, komanso makina pofiyira, komabe GG - titchule kuti (GL- glycemic katundu) - glycemic katundu (kapena katundu - momwe mukufuna). Amalankhula za kuchuluka kwa chakudya chamagulu muzakudya. Mwachitsanzo, ngati pali chakudya chofanana ndi GI yofanana, koma ndi mafuta ochulukirapo, ndiye kuti shuga ya m'magazi imakhala yochepa mukamaliza kugula mankhwala omwe ali ndi chakudya chochepa cham'mimba.

Kuphatikiza pa GI, akatswiri amathanso kusiyanitsa GG - katundu wa glycemic, yemwe amakhudzanso shuga ya magazi. Ngati GI iwonetsa momwe ma carbohydrate amasinthira msanga shuga, ndiye kuti GG imawonetsa kuchuluka kwa glucose wopangidwa m'magazi.

GH imawerengeredwa motere: kuchuluka kwa chakudya chamafuta omwe amapezeka mgululi amachulukitsidwa ndi GI ndikugawidwa ndi 100. Zotsatira zake, tili ndi kuti chivwende ndi GI 72, koma ndi 4 g yokha yamakanema mu gawo limodzi laling'ono, yomwe ili ndi GG yotsika - 3: (4 x72) yokha. ): 100 = 2.88. Chifukwa chake, mavwende pang'ono osachulukitsa shuga. Simunganene za nthochi yokhala ndi kulemera kofanana, ndi GG yochulukirapo 12, ngakhale kalozera wa nthochi ndi wotsika kuposa ma chivwende: 52 motsutsana ndi 72!

Kuchulukana kwa GH mu chakudya malinga ndi phindu laumoyo ndi motere:

• otsika kwambiri - osakwana 10,
• sing'anga - 11-19,
• okwera - oposa 20.

Zachidziwikire, sizovuta kuwerengera menyu yolondola kwambiri poganizira GI ndi GG yodziwika kale. Komanso, tiyenera kukumbukira kuti zomwezo, zomwe zimadyedwa nthawi zosiyanasiyana patsiku, zimatha kusokoneza shuga. Koma kodi thanzi, thupi lokongola, lamaso komanso mawonekedwe owoneka bwino, chiyembekezo chodzakhala achichepere ndi mphamvu kwa nthawi yayitali, kuwawona zidzukulu zanu, ndipo mwina adzukulu akulu sakuyenera nthawiyo ndikuzindikira kuti ndi chiyani, motani, zochuluka motani, ndi chiyani komanso liti muyenera kudya? Zofunika. Zachidziwikire!

KUTENGA KWA CHAKUDYA NDIPO ZOSAVUTA GLYCEMIC INDEX PAKUTI

Nthawi zambiri, kuphatikiza pa ulonda wapasukulu yathu, tidamva kuti thanzi ndiye chinthu chofunikira kwambiri pamoyo wa munthu aliyense. Nditamva mawuwa, ndidapempha makolo anga kuti andiuze zambiri, kenako bambo anga adandilangiza kuti ndiyang'anenso mu buku lathu lofotokoza "Chifotokozerero chachikulu cha chilankhulo chaku Russia chosankhidwa ndi D.N. Ushakova. " Ndidapeza tanthauzo mu mtanthauzira mawu: Health ndi chikhalidwe chazinthu zoyenera kugwira ntchito. Bungwe la World Health Organisation likupereka tanthauzo ili: thanzi ndi mkhalidwe wokhala ndi thanzi labwino, wamaganizidwe komanso chikhalidwe, osati kungopezeka matenda ndi zofooka zathupi. Sikuti mawu onse anali omveka kwa ine, koma ndinazindikira kuti izi ndizofunika kwambiri. Thanzi komanso nthawi yayitali komanso moyo wabwino, magwiridwe a aliyense wa ife. Ngakhale izi ndizofunikira, si ana onse ngakhale akulu omwe amaganiza za izi mpaka atakhala ndi mavuto azaumoyo ambiri. Kodi tingayang'anire bwanji thanzi lathu? Ndikofunika kwambiri kuchiza matenda omwe amatuluka nthawi, koma ndicholondola kwambiri kuti mupewe kuwonekera. Pokambirana ndi makolo anga, ndidaphunzira kuti zomwe timadya ndizofunikira kukhala ndi thanzi. Adatelo kuti asayansi ambiri akutenga nawo mbali pankhaniyi, akulemba magome oyerekeza chakudya ndikuyerekeza madera osiyanasiyana padziko lapansi ndi chikhalidwe chawo chamadyedwe.

Ine ndi makolo anga tinaona kuti kuchuluka kwa ana onenepa kwambiri kukukula ndipo nthawi zambiri zimachitika osati chifukwa cha matenda, koma chifukwa cha kuperewera kwa zakudya m'thupi. Asayansi amatchera khutu makamaka muzakudya zathu. Ndikumvetsetsa kuti asayansi amatha kuyambitsa malingaliro athu, koma tiyenera kuwunikira tokha zakudyazo. Ndinakhala ndi chidwi, ndipo ndidaganiza zowerenga nkhaniyi - momwe thanzi lathu limakhudzira thanzi lathu.

Chifukwa chake ndidasankha kuchita maphunziro omwe tidatsimikiza:

Cholinga cha kuphunzira - chakudya.

Phunziro lakafukufuku - zotsatira za chakudya chamagulu pamthupi la anthu.

Zotsatira: Ngati tidziwa tanthauzo la chakudya chamagulu m'thupi la anthu, timayandikira gulu lanyengo tsiku lonse.

Cholinga cha kafukufuku - Dziwani zakudya zomwe zili ndi chakudya chamafuta zimakhudza thanzi la munthu.

Ntchito:

Phunzirani mabuku pa nkhaniyi

Fotokozerani mwachidule nkhaniyi mukamalankhula ndi anzanu akusukulu

Kuwerengetsa BMI kwa ophunzira mkalasi lathu

Kuchita maphunziro pazotsatira za zakudya zosiyanasiyana pa shuga wamagazi

Konzani kaimidwe ka zakudya zamagulu a Idyani

Pangani malingaliro othandiza.

Njira zofufuzira

kuwerenga mabuku pankhaniyi,

kusaka ndi kusanthula zambiri pa intaneti,

Kupima Kulemera Kwambiri

1.1. Mkulu wowonetsa

Gulu la madotolo aku Russia ochokera m'mizinda yosiyanasiyana (monga: Moscow, Krasnodar, Novosibirsk, Samara, Yekaterinburg, Kazan, Tyumen, Krasnoyarsk, Yaroslavl, Khabarovsk, Nizhny Novgorod) adachita kafukufuku wambiri (anthu khumi ndi limodzi) kuti aphunzire kufalitsa owonjezera thupi kwa achinyamata ndili ndi zaka 12 mpaka 17 m'gawo la dziko lathu. Zinawululidwa kuti mwa atsikana, 7.7% anali onenepa kwambiri ndipo 1.6% anazindikira kunenepa kwambiri, pakati pa anyamata zinthu zinali zitaipa kwambiri: kunenepa kwambiri mu 11.2% ndi kunenepa kwambiri mu 2.5%. Zodziwikanso ndi zinthu zitatu zazikulu zomwe zimakhudza mwachindunji kulemera kwa ana: moyo wongokhala, kuperewera kwa zakudya m'thupi ndi zizolowezi zoyipa.

Ana onenepa kwambiri amakumana ndi mavuto a m'maganizo komanso chikhalidwe. Kwa iwo onenepa kwambiri, zimakhala zovuta kupeza anzawo, amadziwika kuti ndi aulesi komanso odekha. Nthawi zambiri amakhala ndi zovuta ndi machitidwe komanso kuphunzira, ndipo kudzitsitsa, komwe kumapangidwa mwa iwo nthawi yaunyamata, kumatha kukhala moyo wonse. Achinyamata onenepa kwambiri nthawi zambiri amakumana ndi mavuto azachipatala. Mutha kuti mwawonapo kuti ana ambiri ali ndi vuto la kunenepa kwambiri ndipo sangathe kuthamanga mamita asanu ndi limodzi popanda kupuma.

Kodi mawu oti kunenepa kwambiri amatanthauza chiyani? Chizindikiro chodziwika bwino cha kukula kwa thupi ndi index index (BMI) - chiwerengero chomwe chimakupatsani mwayi wofufuza momwe munthu amakhalira wabwinobwino, wonenepa kwambiri kapena wonenepa kutalika ndi kulemera kwa munthu. Mosatengera, malinga ndi index ya thupi, titha kulankhula za mavuto azaumoyo mwa anthu, kuphatikiza ana, ndi kufunika kwa chithandizo.

BMI ya ana azaka zapakati pa 2 mpaka 20 imawerengeredwa ndi kakhazikitsidwe: kulemera kwa mwanayo m'makilogalamu kumakhala kachigawo kakulidwe kamwana, m'miyeso, kenako ndikufanizira ndi ana ena amisinkhu yosiyanasiyana amagwiritsa ntchito zojambula zofananira za asayansi mu 2000 (onani mkuyu. 1).

Mkuyu. 1. Maperesenti amalovu am'mimba.

Mlozera wa misa pansipa 5th percentile umafanana ndi kuchepa thupi, ndipo BMI pamwamba pa 95th percentile imafanana ndi kunenepa kwambiri. Mwachitsanzo, 60 peresenti imatanthawuza kuti 60% ya ana ena amuna ndi akazi omwe amakhala ndi BMI yotsika.

Zachidziwikire, zambiri m'zakudya zathu zimakhudza kuthana ndi kunenepa kwambiri komanso kunenepa kwambiri, koma, choyambirira, ndimafuna kuti ndizikhala ndi chakudya chamagulu ambiri pantchito yanga.

1.2. Zakudya zomanga thupi

Zakudya zomanga thupi ndi gwero lalikulu lamphamvu kwa thupi. Pazakudya zopatsa thanzi, mafuta azakudya ayenera kukhala 50-55%. Koma zopatsa mphamvu ndizosiyana ndi chakudya. Pali mafuta ena “oyipa” omwe amachulukitsa shuga m'magazi, pamakhala ma "michere" abwino "omwe amatha bwino komanso samachepetsa ziphuphu. Zakudya zomanga thupi ndizosiyana:

Zakudya zamafuta osavuta (glucose, fructose, sucrose, lactose) amatengeka mosavuta ndipo amawonjezera shuga m'magazi. Muli shuga, timadziti, zakumwa za shuga, confectionery, chokoleti, maswiti ndi zina zotero.

Zakudya zomanga thupi (wowuma, glycogen, polysaccharides) omwe amawamwetsa pang'onopang'ono, amawonjezera shuga m'magazi ndipo kwa nthawi yayitali amawasunga pazofunikira kuti thupi lizigwira ntchito bwino. Muli chimanga, nyemba, mbatata, pasitala, mkate, zipatso.

CHIKWANGWANI chamafuta (fiber) sizilowetsedwa ndi thupi. Muli masamba, chinangwa.

Kuti adziwe zakudya zomwe zili zopindulitsa kwa anthu odwala matenda ashuga, pulofesa wa University of Toronto ku Canada, Dr. David Jenkins, adayambitsa koyamba lingaliro la glycemic index.

Zosavuta zamafuta, zimawonjezera shuga m'magazi anu. Zakudya zomanga thupi kwambiri, zimachepetsa shuga la magazi. Zakudya zopatsa mphamvu zambiri nthawi zambiri zimakhala mkulu glycemic index ndipo ndizoyenera kuchira pambuyo panjala yayitali, kuchita masewera olimbitsa thupi, kapena kuchita masewera olimbitsa thupi kwa nthawi yayitali.

Komabe, zimakhala m'zakudya zopatsa mphamvu kwambiri ndipo zimayambitsa kuchuluka kwa insulin, komwe kumapangitsa kuti mafuta azikhala ndi mafuta ambiri. Ndipo izi zimabweretsa kulemera.

Zakudya zomanga thupi zovuta nthawi zambiri zimakhala ndi mtundu wamatumbo kapena wotsika wa glycemic.

2. Gawo loyesera

Pofuna kuphunzira kwambiri nkhaniyi, kafukufuku wina adachitika pakati pa anzanga ophunzira nawo. Pamafunso adafunsidwa (Zakumapeto Na. 1), pomwe adafunsidwa kuti ayankhe mafunso, mayankho omwe, choyambirira, adatilola kujambula zithunzi za mndandanda wa mayeso a ophunzira m'sukulu yathu (onani mkuyu 2).

Atsikana a BMI BMI anyamata

Mkuyu. 2. Zolemba zazikulu zamthupi zowerengeredwa kwa ophunzira a kalasi la 2D

Kuchokera pazithunzi izi zikuwonekeratu kuti ophunzira ambiri mkalasi lathu ndi amtundu woyenera ndipo ndi ana ochepa okha omwe ndi osakwanira. Palibe wonenepa kwambiri, ngakhale ena ali pafupi ndi izi.

Kachiwiri, monga gawo lafunso, tidafunsa ana chakudya chomwe amakonda kudya masana. Zinapezeka kuti ana ambiri amadya bwino, ngati timayankhula kuchokera pakasankhidwa kazinthu zopangidwa ndi glycemic indices. Zotsatirazi zikuwonetsedwa m'Chithunzi 3.

Mkuyu. 3. Kuwunika kolondola kwa kapangidwe kazakudya zamasiku onse mu ophunzira a kalasi ya 2D.

Komanso, potengera ma profayilo ena (Zakumapeto Na. 2), tinapenda zakudya za makolo a anzathu omwe timaphunzira nawo. Pankhaniyi, kuphwanya kunawululidwa, kukuwonekera Chithunzi 4.

Mkuyu. 4. Mavuto azakudya za makolo a ophunzira a 2D

Malinga ndi mbiri ya ana, zinthu zomwe zimagwiritsidwa ntchito ndi ophunzira mkalasi yathu, zinthu za glycemic zomwe amapeza zimaperekedwa mu Zakumapeto 3. Kuti muwone zinthu zambiri kapena zosafunikira kwenikweni, potengera kuthamanga ndi kutalika kwa kuchuluka kwa shuga wamagazi atatha kugwiritsa ntchito, adaganiza zoyeserera. Mwa izi, aliyense mwa anthu anayi omwe atenga nawo gawo la odzipereka (banja lathu) anayeza kwa masiku atatu pamimba yopanda kanthu, komanso mphindi 30, 60, 90 ndi 120 atatenga gawo la zakudya zomwe anaphunzira. Kuphatikiza magazi muzochitika zonse kunachitika ndi chipangizo cha Accu-chek softclix.Miyezo yonse ya shuga m'magazi idachitika ndi chida cha Accutrend Plus, cholinga chake kuti azigwiritsidwa ntchito mwazachipatala komanso zofunikira kunyumba (Zakumapeto 4). Ndidapanga zotsatira zanga, mwachidule ndikulemba pagome 1.

Gome 1. Zotsatira za milingo yamagazi m'magulu odzipereka pamimba yopanda kanthu ndikatha kudya mitundu yosiyanasiyana ya chakudya

Nthano ya glycemic nthano

Mndandanda wazakudya wa glycemic ukuwonetsa kuchuluka kwa shuga komwe kungafikire m'magazi anu mutatha kudya izi. Pa gawo la mfundo za 100, tinagwirizana kuti titenge glucose wangwiro, motero, zinthu zina zonse zimatha kuyandikira glucose pokhudzidwa. M'mayiko a ku Europe, kuyikamo kumasonyezeranso mndandanda wazomwe wagulitsira.

Mwachitsanzo, index ya glycemic ya mikate yoyera ndi 85, chokoleti cha chokoleti kapena chokoleti cha mkaka - 70, mu misuzi yazipatso - 45-50, muzambiri nyama ndi nsomba - zosakwana 10. Ndikofunika kumvetsetsa kuti shuga zomwe zili m'zinthu zomwezo komanso kuchuluka kwa shuga omwe amalowa m'magazi kungakhale kosiyana kotheratu. Mwachitsanzo, mwachitsanzo, ayisikilimu, ngakhale anali ndi shuga wambiri, anali ndi vuto laling'ono kwambiri pa shuga wa magazi kuposa mkate wokhazikika.

Gome. Zinthu Zapamwamba za Glycemic Index

Mpaka nthawi yambiri, tinkakhulupirira kuti index ya glycemic ya chinthu imakhudza mwachindunji kumverera kwanjala. Makinawo adafotokozeredwa motere: mutatha kudya zakudya zamagetsi apamwamba, shuga m'magazi amakwera kwambiri, thupi limatulutsa insulini yambiri kuti ikonzeke, mulingo wa shuga umatsika kwambiri, zomwe zimapangitsa kuti mukhale ndi njala, yomwe imaphatikizapo kudya kwambiri.

ZOONA ZOSAVUTA: Zomwe zimapangitsa shuga m'magazi kukhala ndi njala.

Chifukwa chake, anthu ambiri adachimwa pazinthu zomwe zili ndi GI yayikulu.

Komabe, pamaphunziro ambiri asayansi izi zidatsutsidwa. Kuleka kukhulupirira sikophweka ngakhale (kapena makamaka?) Kwa asayansi.

Glycemic index sichikhudza njala ndi satiety

Dmitry Pikul adasinthitsa udindo wa wasayansi komanso woyambitsa Weightology LLC James Krieger:

Palibe zotsiriza zomaliza mu sayansi, nthawi zonse zimakhazikitsidwa ndi zomwe zilipo chifukwa chake ndizowonera. Zowoneka zatsopano, asayansi amawazilingalira, kuziyerekeza ndi zomwe zilipo ndikuwunika zomwe achite: mwina asinthe zomwe zidatsimikizika m'mbuyomu molingana nazo, kapena osazinyalanyaza.

Wasayansi James Krieger pamaso - chithunzi kuchokera paakaunti yake pa Facebook.

Posachedwa (kwinakwake m'ma 2000s), ndinali wokonda kwambiri zamankhwala zokhudzana ndi zotsatira za insulin pa kunenepa kwambiri / kunenepa kwambiri.

Koma m'mene ndimawerengera nkhaniyi, komanso m'mene ndimawerengera, ndizomwe ndimalakwitsa, komanso kuti mfundo zambiri za insulin sizikugwirizana ndi momwe zinthu zilili, i.e. samanama, pamapeto pake ndinatha kupeza mphamvu mwa inemwini ndipo ndinasiya kumukhulupirira.

Ndipo monga choncho, kale ndimakhulupilira kuti "glycemic index" ndichinthu chofunikira chokhudza chikhumbo. Ndiponso, kafukufuku watsatanetsatane wa nkhaniyi adawonetsa kuti M'malo mwake, momwe chiwonetsero cha glycemic chimakhudzira chakudya ndizochepa, ndipo mobwerezabwereza ndidayenera kupeza mphamvu mwa inemwini ndikusiya kukhulupirira chiphunzitso ichi.

Ngakhale, kwenikweni, zikuwoneka kuti zonsezi zikuwoneka zomveka, zonsezi zimapangidwanso pamalingaliro a insulin hypothesis (ndikulankhula za lingaliro lomveka bwino lomwe kuti ma carbohydrate osavuta amayambitsa kukoka kwa insulini, komwe kumapangitsa kuti magazi achuluke. m'magazi (zotakasika hypoglycemia), ndipo zonsezi zimachulukitsa njala ndi kudya kwambiri. Kodi ndizomveka? Mwinanso zomveka, koma kenako sizowona.

Komanso, tikambirana za deta yomwe inalimbikitsa kwambiri gawo langa lakale lomwe likuwoneka ngati losagwedezeka pankhani ya cholumikizira cha glycemic komanso momwe zimachitikira.

Zosadabwitsa, koma imodzi mwa maphunziro oyamba pankhaniyi inali kafukufuku wopangidwa ndi katswiri wina wothandizadi wa Glycemic index wa Jenny Brand-Miller. Jenny, ndi gulu lake la asayansi, adayesa zakudya 38 zosiyanasiyana ndikuwunika zomwe zidanenedweratu mutatha kudya (1). Simukhulupirira (sindinakhulupirire ngakhale), koma glycemic index sichinali chimodzi mwazinthu zoyipa.

Koma zinthu zokhuthala zidasandulika: mphamvu za kuchuluka kwa chakudya (mwachitsanzo, chikho cha zoumba, zofanana ndi magalasi awiri amphesa, zopatsa mphamvu za calorie izi ndizofanana, koma kachulukidwe, i.e. kuchuluka kwa zopatsa mphamvu pa 1 g ya mankhwala, ndizosiyana), mapuloteni okhutira ndi / kapena CHIKWANGWANI, komanso zokonda za munthu payekha.

Gome 1. Mndandanda wazakudya zamitundu yosiyanasiyana (monga zonena - 100% - tengani mikate yoyera):

Krieger amapitilizabe maphunziro ambiri othandizira mfundo yake:

Kafukufuku wina (2), wolemba omwe uja mu 1996, kusintha kwa glucose m'magazi sikunagwirizane ndi kumverera kwa satiety.

Kuwunika kwa meta 2007 (komwe kumawerengera ubale wa insulin ndi glucose m'magazi mutatha kudya, komanso kulingalira kwa njala ndi mphamvu zamagetsi pokhudzana ndi izi, pakati pa anthu olemera komanso omwe amalemera kwambiri). adawonetsa kuti kusintha kwa glucose m'magazi sikugwirizana ndi satiety (3).

Kuchulukana kwamphamvu zamagetsi ndi CHIKWANGWANI, awa ndi osewera awiri omwe amathandizira pazosakayikitsa pamaphunziro omwe amaphunzira index ya glycemic. Izi zikutanthauza kuti ngati zinthu ziwiri izi zikuyang'aniridwa, ndiye kuti chiwopsezo cha glycemic pachakudya chitha kukhala chofooka kapena chosasamala.

Mwachitsanzo, mu kafukufukuyu (4), momwe kuchuluka kwa chakudya kumapangidwira, kuphatikiza kwakukulu kwa michere ndi zomwe zimakhala ndi CHIKWANGWANI Zakudya zokhala ndi kalozera wowonjezera wa glycemic sizinathandize kwenikweni pakukhuta, ndipo sizinakhudze.

M'maphunziro enawo awiri (5, 6), owongoleredwa, komwe otenga nawo gawo amapatsidwa chakudya chokwanira, ndipo momwe zinthu zomwezo zimayendetsedwa monga momwe zidaphunzirira kale, sizinachitenso kanthu pakumverera kwodzaza.

Mu kafukufuku wowongolera bwino kwambiri, wopangidwa mwaluso masiku 8 (7), momwe zinthu za macronutrients mu chakudya ndi kukoma kwake zidalamulidwira, mndandanda wamtundu wa glycemic sunagwirizane ndi kusinthasintha kwa magwiridwe azakudya, komanso chakudya chomwe wadya (kutengera kukoma kwake).

Glycemic index imasiyanasiyana

Kuphatikiza pazomwe zili pamwambapa, zidakhazikitsidwa (8, 9) kuti Mndandanda wa glycemic wa chinthu umasiyana kwambiri kuchokera kwa munthu wina. Ndipo zoposa pamenepo, Mndandanda wamtundu wa glycemic womwewo umasiyanasiyana tsiku ndi tsiku mwa munthu yemweyo, i.e. izi sizikupatsani mwayi woti muyang'ane chikhazikitso chomwe chimafotokozeredwa motero.

Krieger akuti:

Pazifukwa zonse zili pamwambazi, sindikuganiza kuti pokonzekera chakudya pokhazikitsidwa, ndikofunikira kuyang'ana pa index ya chakudya cha glycemic. Kungoti chifukwa chokhala ndi chidwi chotere cha zakudya za glycemic, zakudya sizitha kuphatikizidwa kuchokera kuzakudya zomwe, ngakhale zilibe GI yotsika, sikuti zimangokhala zokhazokha, komanso zamtengo wapatali (mwachitsanzo, mbatata yomweyo) .

Kodi index ya glycemic (aka GI, aka GI) ndi yotani?

Ngati glycemia ikhoza kutulutsa chakudya m'magazi (hyperglycemia imakwera m'mwamba, hypoglycemia imatsikira), ndiye GI, motere, ndi chisonyezo chowonjezera cha hyperglycemia ya chinthu china.

Kuphatikiza apo, ndulu yake ya glycemic ndi yokwera, yokwera kwambiri ya shuga m'magazi itatha ntchito. GI yabwino imaganiziridwa kukhala kuchokera 50 ndipo wotsika, woyipa - opitilira 50.

Mtengo wofunikira pakuwerengera wake ndi zana limodzi, chifukwa 100 ndiye mndandanda wa glycemic wa glucose - carbohydrate mu mawonekedwe ake oyera.

Kutsatira ulalo, mutha kuphunzira momwe mungapangire "6 petal" menyu kuti muchepetse thupi moyenera.

Kodi index ya glycemic imakhudza bwanji thupi?

Ngati mungakhale ndi malingaliro olakwika, ndiye kuti ndi chilungamo chake yankho "Mndandanda wapamwamba kwambiri wamatenda umakhudza thupi, ndipo wotsika ndiyabwino" malingaliro ofunsa kulowa m'magawo ochita kukonzekera sangakhutiritse.

Kulowa mu zinsinsi za njira za thupi zomwe zimapangitsa kukopa maonekedwe ndi thanzi labwino, kungofotokoza mwatsatanetsatane za iwo kungathandize. Chifukwa chake, chimachitika ndi chiani m'thupi pambuyo poti chakudya chamafuta chamafuta chatha?

Matenda enanso a shuga omwe amalowa m'thupi amatsimikizika ndendende nthawi yopatula insulin. Kuchokera paudindo wa wochititsa chimbudzi - kapamba - shuga:

Kufika komaliza kwa chakudya kumadalira kuchuluka kwa insulin yomwe yatulutsidwa. Ndipo kuchuluka kwa insulin yomwe imatulutsidwa, zimatengera:

Kuchokera pamtundu ndi shuga lomwe limapezeka

Ngati glycemic index ya glucose 100, ndiye kuti ndi fructose (ngakhale kuti imakoma kwambiri), chizindikirocho sichiri chachikulu kuposa 20, chifukwa lactose (shuga ya mkaka) - osapitirira 35.

Chifukwa chake, uchi (wokhala ndi shuga 50% monga gawo la mashuga ake), mauwa, umagwera mndandanda wazakudya zamafuta okhala ndi mndandanda wokwera wa glycemic, pomwe, mwachitsanzo, ma apricots owuma (okhala ndi fructose omwe akupezeka mu kapangidwe kake) akupezeka mzere wina wa tebulo la glycemic index .

Ndi zakudya ziti zomwe zimakhala ndi index ya glycemic?

Kutsutsana pamalingaliro, sizingakhale zovuta kuneneratu kapangidwe ka mndandanda wazinthu zomwe sizabwino kwa anthu omwe akuyesetsa kuzindikira ndikukhala ndi mawonekedwe okongola mpaka kumapeto kwa moyo wawo.

Mndandanda wakuda sutsegulidwa konse ndi chokoleti chakuda choyera ndi mkaka (nthawi yomweyo, chokoleti chakuda chomwe chili ndi 60% cocoa ndipo zina zambiri, mwamwayi, dzino lokoma, lili pamndandanda wazungu). Tsopano mozama.

Mndandandawo ukupitilirabe: mowa, soya, chimanga (mwanjira iliyonse), mikate yoyera ndi imvi, kupanikizana, makeke, makeke, maswiti ndi zokonda zina za confectionery, pasitala, mbatata (mwanjira iliyonse), wokondedwa (ndizowona kuti ungathe kudya ngati mankhwala pakudya cham'mawa, koma osakonda - supuni 1 imodzi), komanso beets, nthochi ndi vwende (kwa iwo omwe amachepetsa thupi - chifukwa chachilengedwe, kulemera kwama fiber ndi mavitamini - sikuti ndizovuta kwambiri, koma ndizotsutsana, kuchepa thupi, masoka).

Kodi ISU imagwiritsidwa ntchito bwanji pakupanga makanema azakudya?

Zakudya zomwe zimapangitsa kuti anthu azitsatira kuti aphatikize zakudya zachilengedwe zomwe zimakhala ndi michere yambiri komanso mavitamini azakudya sizimangoyambitsa ntchito za kapamba.

Ngati mndandandawu uli ndi mapuloteni otsogola kwambiri (zakudya zamafuta ochepa, mazira, mkaka ndi nyama yotsika), zakudya zoterezi ndizoyenera kuyikidwa m'malo mongokhala chakudya chomwe chimapereka kuchepa thupi pang'onopang'ono komanso kotetezeka (pafupifupi makilogalamu 1 pa sabata), komanso ngati moyo (wathanzi momwe ndingathere).

Menyu 1 kuchokera pamoyo wa othandizira azakudya zopatsa thanzi, zopangidwa polingalira ISU, zikuwoneka ngati:

Chakudya cham'mawa: buledi wa tirigu wathunthu, tchizi chamafuta ochepa ndi zipatso puree wopanda shuga.
Chakudya chamadzulo: tsabola wokhala ndi mpunga (mwachilengedwe).
Chakudya chamadzulo: mazira okazinga ndi msuzi wamasamba.

Chifukwa chake, kuchuluka kwa mafuta m'thupi kumadalira, choyamba, pamakhalidwe a kapamba omwe amapanga insulini. Ndipo mulingo wa insulin umachokera ku mtundu wa chakudya wopatsidwa mphamvu zake.

Muzochitika kuti kuthekera kwa chomaliza kuwonjezera shuga m'magazi kumasonyezedwa ndi index yotsika ya glycemic (mpaka 50), kusungidwa kwa mgwirizano sikungatsutsidwe. Ndi index ya glycemic yopitilira chizindikiro cha 50, sikuti imangotengera zaka 20 zokha.

Ngakhale kuvutitsidwa kwa sopo, tchipisi, zipatso za m'mimba, zakumwa zoledzeretsa ndi zakudya zina zabwino, zopanda michere ndi mavitamini, kukukulitsa kunenepa kwambiri kwa achinyamata amakono. Chifukwa chake, m'zaka za zana la 21 ndikulimbikitsidwa kuteteza osati ulemu kokha kuyambira ali mwana.