Glycemic index ya zipatso ndi zipatso

Amalemba, amakangana komanso amalankhula zambiri pankhani yazakudya komanso zopatsa thanzi.

Zambiri mwakuti zidatulutsa nthano zambiri, mphekesera, malingaliro, umbuli ndi kugonjera, zomwe nthawi zambiri zimapweteketsa, osathandiza munthu.

Lingaliro limodzi lotere ndi glycemic index (GI), yomwe siyimamvetsedwa bwino, imagwiritsidwa ntchito, ndipo nthawi zambiri ngakhale simamveke.

Kodi mndandanda wamtundu wa glycemic ndi chiyani?

Glycemic index (GI) ndizowonetsa momwe thupi limayankhira mutatha kudya chinthu china chokhala ndi shuga. M'malo mwathu, tikambirana za zipatso.

Chidziwitso chocheperako pankhaniyi sichithandiza wodwala wokha, komanso munthu wathanzi lathunthu kuti azitha kusamalira shuga ndikuwongolera momwe limakhudzira thupi.

Kuyambira kale, anthu amapitiliza kudya zakudya zokhala ndi GI yotsika. Ndi omwe adamuthandiza kusuntha, kugwira ntchito, kupatsa thupi lathunthu zinthu zofunika kuti azitsata komanso mphamvu.

Zaka za m'ma 2000 "zinaononga" chilichonse. Anali iye amene "adakola" munthu panjira ya singano yokondweretsa. Paliponse pamashelefu owoneka bwino ma CD olemekezeka "goodies" okhala ndi phindu lalikulu la glycemic. Zopanga sizotsika mtengo, koma zimachuluka pamaso pa shuga.

Zotsatira za GI pazinthu za odwala matenda ashuga

Pazakudya za munthu wodwala matenda ashuga, kudya zakudya zopatsa thanzi ndikofunikira posamala zakudya zomwe mwadya.

Gawo la chizindikiro cha glycemic:

• kuchuluka kwa glycemic mpaka 55 kumayang'ana pazinthu zotsika,
• zipatso zomwe zimakonda kukhala ndi glycemic zimakhala ndi 55 mpaka 69,
• ndi chisonyezero choposa 70 - zinthuzo zimatchulidwa kuti ndi GI yapamwamba.

Magalamu zana amodzi a glucose oyera ali ndi glycemic index ya 100.

Mu matenda ashuga, kudumpha mwadzidzidzi ndi madontho ayenera kusiyanitsidwa. Izi zimabweretsa zotsatira zoyipa, kuwonongeka koopsa m'moyo wabwino.

Chipatso cha Matenda A shuga

Zipatso ndizofunikira komanso zofunikira pakudya kwa wodwala tsiku ndi tsiku.

Komabe, ma polar owopsa ndi owopsa pano:

• kumwa kwawo kosalamulirika kumatha kuvulaza thupi m'njira zoyenera kwambiri,
• osadziwa mulingo wa GI, anthu sapatula zipatso pazakudya zawo, potero kunyalanyaza thupi la zinthu zofunika kufufuza ndi mavitamini.

Zonse zomwe zili ndi calorie za zipatso ndi mndandanda wawo wa glycemic zimasiyana mwanjira yokonzekera. GI ya zipatso zatsopano, zopaka kutentha ndi zouma zimasiyana kwambiri.

Kuchuluka kwa fiber, zakudya zama protein ndi mapuloteni, komanso magawo awo, zimakhudza madongosolo awo a glycemic. Komanso mtundu wa carbohydrate pawokha umakhudza kwambiri GI.

Ndikofunika kudziwa kuti zipatso zomwe zili ndi GI yotsika sizifunikira chithandizo chowonjezera cha kutentha. Kugwiritsa ntchito kwawo shuga sikuletsedwa.

Gululi limaphatikizapo: peyala, apulo, mango, nectarine, lalanje, makangaza, pomelo, maula.

Ndi zipatso zina sikofunikira kuti peel, yomwe imadzaza ndi fiber yambiri. Ndiye kuti amachepetsa njira yolembera shuga m'thupi la munthu.

Zothandiza kwambiri pamndandandawu ndi makangaza, maapulo, pomelo, mapeyala.

Maapulo Nthawi zambiri amalimbikitsa chitetezo chathupi. Sinthani ntchito yamatumbo, chita ntchito ya antioxidant. Kuphatikiza apo, maapulo amakwaniritsidwa kwambiri ndi pectin, omwe amathandizira kugwira ntchito kwa kapamba ndikuchotsa poizoni m'thupi.

Mapeyala okhala ndi diuretic ndi ludzu lathetsa katundu. Izi zimathandizanso kuthamanga kwa magazi. Mphamvu yawo yotsutsana ndi thupi komanso kutseguka kwa njira zochiritsira komanso kubwezeretsa minofu yowonongeka kwatsimikizidwanso. Peyala yabwino komanso onunkhira imatha kusintha maswiti a munthu wodwala matenda ashuga.

Makangaza amatenga nawo gawo la matenda a lipid (mapangidwe a mafuta m'chiwindi) ndi kuyimitsidwa kwa chakudya m'thupi. Kuchulukitsa zomwe zili ndi hemoglobin, makangaza ali ndi phindu pamapangidwe a chimbudzi. Imadziwitsanso zomwe zimayambitsa kusokonekera kwa kapamba. Izi, zachidziwikire, zimalimbitsa ndikukhazikitsa zonse zofunikira za thupi, ndizofunikira pakumva matenda a shuga.

Pomelo - odwala matenda ashuga ayenera kuphatikizapo zipatso zosowa m'zakudya zawo. Chimakoma ngati zipatso za mphesa. Kupatula kuti ili ndi index yotsika ya glycemic, ndi malo osungira zinthu zofunikira.

Pomelo amathandizira kuwongolera shuga ndi magazi. Potaziyamu yomwe ili m'chipatsochi imathandizira kuti minofu ya mtima ichite bwino ndikutsuka mitsempha.

Mafuta ofunikira pomelo, kulimbitsa chitetezo cha mthupi, kulepheretsa kufalikira kwa ma virus mu matenda opuma.

Zipatso zokhala ndi GI yothinira sizoletsedwa muzakudya za tsiku ndi tsiku za anthu odwala matenda ashuga, chifukwa ali ndi katundu wapadera. Koma ziyenera kudziwidwa kuti ndi zakudya komanso zofunikira pazakudya, amafunika kuyang'anitsitsa okha. Mlingo wa tsiku ndi tsiku wa kumwa kwawo uyenera kukhala woperewera.

Izi ndi monga: chinanazi, kiwi, mphesa, nthochi.

Zomwe amakonda kwambiri kwa odwala matenda ashuga ndikupereka nthochi ndi kiwi. Mapindu awo amatsimikiziridwa komanso osatsutsika.

Kiwi, pomwe mumadya pang'ono, yeretsani mitsempha yamagazi yama cholesterol ndikuchepetsa shuga la magazi.

Mchere wazipatso umayendetsa ntchito ya mtima ndikuchepetsa kuvala kwamisempha ya mtima. Amadzazanso thupi ndi vitamini E ndi folic acid, omwe amapindulitsa kwambiri kwa amayi omwe ali ndi matenda ashuga. Zimatsimikiziridwa kuti kiwi imachepetsa mayendedwe am'magazi komanso kuthetsa kukondera kwa mahomoni.

Nthochizomwe zimadzaza thupi ndi mavitamini ndi michere ndizopindulitsa kwambiri. Chipatsochi ndichopanga chomwe chimapanga serotonin - "mahomoni achisangalalo." Zimawonjezera thanzi lathu, zimakhudza thanzi. Mndandanda wa glycemic wa nthochi sutha kutchedwa wotsika, koma chidutswa chimodzi cha zinthu zabwino zitha kudyedwa.

Chinanazi amalimbikitsa kuchepa thupi, amachepetsa kutupa ndipo ali ndi katundu wotsutsa kutupa. Komabe, sizikulimbikitsidwa kwa anthu omwe ali ndi vuto la m'mimba, chifukwa chimakwiyitsa mucous membrane wam'mimba ndi matumbo.

Pazakudya za matenda ashuga, chinanazi chimatha kupezeka chatsopano. Zipatso zamatenda zimakhala ndi shuga woletsa, zomwe zimavulaza kwambiri wodwala yemwe ali ndi matenda ashuga.

Mphesa Ziyenera kunenedwa padera - iyi mwina ndiye mabulosi okoma kwambiri. Chozizwitsa chodziwikiratu: kukhala ndi kuchepa kwambiri kwa glycemic 40, sikulimbikitsidwa kwambiri kwa odwala matenda ashuga.

Malongosoledwe ake ndi osavuta. Pafupifupi kuchuluka kwazakudya zonse zokhala ndi michere, shuga m'mipesa imakhala ndi gawo lalikulu kwambiri. Chifukwa chake, odwala ayenera kudya pokhapokha mwa chilolezo cha madokotala.

Mndandanda wa zipatso ndi zipatso zotsika GI (mpaka 55):

Mndandanda wazipatso ndi zipatso zokhala ndi GI yayikulu komanso yapakatikati (kuyambira 55 ndi pamwamba):

Zomera Zouma Zipatso Glycemic

M'nyengo yozizira ndi koyambirira kwamasika, kuperewera kwachilengedwe kwa zipatso ndi mitundu yazipatso. Zipatso zouma zithandiza kudzaza kuchepa kwa michere ndi mavitamini..

Pachikhalidwe, zipatso zouma zimaphatikizapo zoumba zouma, maapulosi owuma, mitengo yaminda, nkhuyu, masiku. Komabe, pa tebulo lakhitchini la azimayi apanyumba, nthawi zambiri mumatha kupeza mapere owuma, maapulo, yamatcheri, quince, maula a chitumbuwa, sitiroberi wokhala ndi madzi komanso rasipiberi.

Odwala omwe ali ndi matenda ashuga, komanso anthu omwe amangotsatira zakudya komanso kusamalira thanzi lawo, ayenera kugwiritsa ntchito chisamaliro chapadera pogwiritsa ntchito zipatso zouma.

1. Madeti. Mlozera wa deti louma (lowuma) ndi 146. Chiwerengerochi ndi chokwera kwambiri kotero kuti chidutswa chamafuta, chimawoneka wosalakwa broccoli. Kudya kumayenera kukhala koyerekeza kwambiri. Ndi matenda ena, madeti amatsutsana kawirikawiri.
2. Zouma - GI ndi 65. Monga momwe tikuwonera kuchokera m'chiwerengerochi, mabulosi okoma awa sayenera kuzunzidwa pakudya kwatsiku ndi tsiku. Makamaka ngati akuphatikizidwa mu mitundu ina ya muffin.
3. Ma apricots owumandiprunes. GI yawo siyidutsa 30. Chizindikiro chotsika chimawonetsa phindu la zipatso zouma m'njira zambiri. Kuphatikiza apo, ma prunes ndi antioxidant wabwino wokhala ndi mavitamini ambiri.
4. Nkhuyu - GI yake ndi 35. Mwa ichi, chikhoza kufananizidwa ndi lalanje. Imabwezeranso bwino mulingo woyenera kwambiri pakusala kudya.

Malangizo Ochepetsa GI mu Zipatso

Tikukhulupirira kuti mutatha kuwerenga nkhaniyi, muyamba kupanga zakudya zanu, kutengera malingaliro omwe ali pamenepo.

Maupangiri ena ochepa ochepetsa GI sangakhale opanda cholakwika:

• pambuyo potentha ndi kukonza kwazipatso zina - kuphika, kuphika, kuphika, kupendekera, GI kukhala pamwamba,
• yesani kudya zipatso zosaphika,
• pa zipatso zosankhidwa bwino, GI izikhala yokwera kuposa yonse,
• kugwiritsa ntchito pang'ono mafuta a masamba kumachepetsa index,
• muma juisi, ngakhale mwa omangika kumene, GI imakhala yokwera kuposa zipatso zonse,
• osamadya chipatsocho mu imodzi idagwa - gawanani m'njira zingapo,
• Kudya zipatso ndi mtedza pamodzi (zamtundu uliwonse) kumachepetsa kwambiri kusintha kwa chakudya kukhala shuga.

Vidiyo kuchokera kwa Kovalkov wazakudya zokhudzana ndi zakudya zamtundu wa glycemic:

Kudziwa index ya glycemic sikuti ndiwotopetsa kapena nkhambakamwa. Ichi ndi chida polimbana ndi matenda oopsa ngati matenda a shuga. Kugwiritsa ntchito moyenera kudzakongoletsa moyo wa wodwalayo ndi mitundu yowala ya phale, kufalitsa mitambo yamatenda opanda nkhawa komanso kupsinjika, kupumira mu chifuwa cha zonunkhira za tsiku ndi tsiku.

Glycemic index ya zipatso

Zipatso ndi gwero labwino la mavitamini ndi mchere. Ayenera kukhala pamndandanda wa odwala omwe ali ndi matenda ashuga, chifukwa akuwonjezera chitetezo chathupi. Ndikwabwino kudya zipatso pomwe glycemic index siyoposa 50.

Mndandanda wa glycemic index wa zipatso.

Kuti muwerengedwe mosavuta ndi formula, zomwe zimapezeka mu zipatso zimaperekedwanso.

Osaperera zipatso musanagwiritse ntchito, ngakhale ndi zotsekemera. Izi zimawonjezera kwambiri mulingo wa glycemic index.

Kumbukirani kuti muyenera kudya zipatso (makamaka odwala matenda ashuga) osadya, monga momwe zimakhalira ndi ife, koma musanadye. Kupanda kutero, amadzachedwa m'mimba limodzi ndi chakudya chachikulu, zimayambitsa kupatsa mphamvu ndikuwonjezera kuchuluka kwa shuga m'magazi. Zakudya zoyenera ndikutsatira malangizo a dokotala zingathandize kuthana ndi matenda aliwonse.

Matenda a shuga nthawi zonse amayambitsa zovuta zakupha. Mwazi wamagazi ochulukirapo ndi woopsa kwambiri.

Aronova S.M. adafotokoza za chithandizo cha matenda ashuga. Werengani kwathunthu