Chakudya cha glycemic cholozera

Mukuyang'ana maphikidwe osavuta omwe angakuthandizeni kusintha zakudya zanu kuti mukhale athanzi? Tsitsani e-book yaulere ya Detoxickate ndi chakudya cham'mawa, masana komanso maphikidwe.

Kodi ndizowona kuti kuwonjezereka kwa mafuta osavuta owonjezera (makamaka ufa ndi zotsekemera) kumasokoneza kuchepa kwa thupi ndikuthandizira kuwonjezeka? Ndipo zingayambitse chiyani matenda ashuga? Kodi mndandanda wamtundu wa glycemic ndi chiyani ndipo muyenera kudziwa chiyani?

Glycemic index (GI) ndi chisonyezo chomwe chikuwonetsa kuchuluka kwa zomwe shuga mumagazi imakwera pambuyo kudya izi. Okutunda kwa GI kw'ekigwo, amaloboozi agayongera okuva olwo omubiri gumuyinza okuyingira mu ngeri gy'ekyamagero, ekyo kirabika mu kuwuka kw'omusaayi.

Glycemic indices imatsimikizidwa pazakudya zokha zopatsa mphamvu. Mu zakudya zomwe zimapangidwa makamaka ndi mapuloteni ndi mafuta, GI siipezeka.

GI ya glucose imatengedwa ngati muyezo wa 100. Poyerekeza kuchuluka kwa shuga pambuyo poti tatha kudya ndikugawa shuga, timapeza GI ya malonda. Mwachitsanzo, GI 35 imatanthawuza kuti 35% yazakudya za mankhwala zomwe zapatsidwa zimayamwa ndi thupi mthupi la glucose. Izi zikutanthauza kuti zochita za thupi pakudya 100 g ya mankhwala omwe ali ndi GI 35 adzakhala ofanana ndi kudya 35 g shuga.

Mukamasankha zakudya zomwe sizili ndi GI yochepa komanso zopatsa mphamvu zokwanira calorie, mumathandizira kuwongolera shuga ndi insulin komanso kukhala ndi mphamvu yokwanira komanso kudya.

Momwe mungadziwire malonda a GI Chilichonse chakhala choyezedwa komanso kulembedwa. Pali magome ambiri pa intaneti - ena olondola komanso okhwima. Gome losavuta lili patsamba la Montignac.

M'malo mwake, simufunikira matebulo. Ingokumbukirani kuti zonse zotsekemera komanso zokhathamira zimakhala ndi glucose owonjezera. Zinthu zonse za fakitale zimakhala ndi shuga ndi ma starches (a GI apamwamba!). Ma Yoghurts, ma curds, ma cookie, tchizi, mchere, tchipisi, koloko - mndandanda umapitilizabe.

Chifukwa chake, chilichonse chomwe munthu anganene, chisankhochi chiyenera kupangidwa m'malo mwa masamba, nyemba, chimanga, nsomba ndi nyama, mazira, zinthu zamkaka zapamwamba kwambiri, zipatso ndi zipatso.

mosamala, chisokonezo mu mawu!

Nthawi zambiri pamakhala chisokonezo kapena kuphatikiza kwa lingaliro "glycemic index""Ndipo"zopatsa mphamvu pang'onopang'ono / mwachangu».

Zakudya zomanga thupi zimagawidwa zovuta komanso zosavuta - kuchokera kumapangidwe awo amakanidwe. Amadziwikanso kuti pang'onopang'ono komanso mwachangu - popeza ali ndi mitundu yosiyanasiyana yophatikizira kagayidwe.

Zakudya zomanga thupi womwedwa pang'ono pokha ndi thupi (chimanga, CHIKWANGWANI CHAKudya) kenako ndikuchotsedwa. Pang'onopang'ono amachulukitsa shuga m'magazi, motero amatchedwanso mafuta ochulukirapo. Thupi limagwiritsa ntchito mphamvu zina pokonzanso ndipo zimangomva pang'ono.

Zakudya zamafuta osavuta (shuga, ufa) zimachulukitsa shuga. Akalandira, thupi limakhala kuti silimawononga mphamvu pakuwongolera, nthawi yomweyo limaphatikizidwa mu kagayidwe ndipo pamakhala kutumphuka kofotokozedwa mu insulin, kapamba limatha. Amakwiriridwa kwathunthu, ndikudziunjikira kwambiri ndikuchita nawo kaphatikizidwe ka minofu ya adipose.

Mndandanda wotsika wa glycemic wamalonda sizitanthauza kuti umatenga nthawi yayitali kuti umamwe, koma kuti pakakopedwa, thupi limalandira ndikugaya shuga wochepa.

Chifukwa cha chidziwitso ichi, zovuta zam'mimba zowonjezera zomwe zimakhala ndi GI yotsika komanso yapakati ndizowoneka bwino kwambiri. Izi ndi:

• Maunda (nyemba, mphodza, nyemba, nandolo, ndi zina zambiri)
• Mbale (kupatula ndi semolina)
• Mkate wathunthu wa tirigu, mkate wopanda tirigu
• Zipatso zochepa za shuga (kiwi, mapichesi, mphesa, mapeyala, maapulo, malalanje)
• Zipatso (maula, chitumbuwa, currant)
• Masamba (chilichonse kupatula mbatata, beets yophika ndi kaloti)
• Bowa
• Chokoleti chakuda (nyemba 70 za cocoa)

GI yapamwamba ya makeke onse, ma confectionery, beets yophika ndi kaloti, moŵa, macaroni, manyuchi, uchi, chivwende, nthochi, mpunga.

Chida chopezera zinthu zinazake, komanso mindandanda, zili pano.

Glycemic index ndi kulemera.

Mwambiri: timatenga mphamvu yamoyo kuchokera kumagwero awiri: glucose ndi mafuta. Choyamba, glucose amawonongeka ngati gwero lamphamvu kwambiri komanso losavuta kwambiri. Kuti muwononge mafuta, mufunika mphamvu zambiri, ndipo zimagwiritsidwa ntchito malo achiwiri. M'malo omaliza komanso omaliza, mapuloteni amawotchedwa (ndiye kuti, minofu yathu - mwachitsanzo, ndi chakudya chopanda malire).

Mafuta amawaika pakudya kowonjezereka, amachepetsa mphamvu ya kagayidwe kachakudya, komanso kudya mopatsa mphamvu wamafuta - akasinthidwa kukhala mafuta ndikusungidwa.

Anthu ambiri amadya mwanjira yoti amakwiyitsa matupi awo kuti asanyalanyaze mafuta omwe alipo. Ngati simugwiritsa ntchito maselo amafuta ngati othandizira, simungathe kuchepetsa kuchuluka kwa mafuta mthupi. Ngakhale mutawotcha mafuta ochulukirapo kuposa masewera olimbitsa thupi kuposa momwe mumapezera ndi chakudya.

Magazi a shuga ndi a insulin

Chochita chachikulu cha insulin ndikuchepetsa kuchuluka kwa shuga m'magazi. Insulin imawonjezera kupezeka kwa ma membrane am'magazi a glucose, imayendetsa zinthu zofunika pakuwonongeka kwa glucose, imalimbikitsa mapangidwe a glycogen m'chiwindi ndi minofu kuchokera ku glucose (chakudya chophatikizidwa mu chiwindi kuti chitha kugwiritsidwa ntchito mwachangu ndi kufunika kwakukuru kwa mphamvu), ndikuwonjezera kaphatikizidwe ka mafuta ndi mapuloteni. Kuphatikiza apo, insulin imalepheretsa zochitika za zinthu zomwe zimaphwanya glycogen ndi mafuta.

Insulin imapangidwa mu kapamba pomwe shuga amachuluka kuposa zomwe zimakhazikitsidwa mwachilengedwe. Pali mulingo woyenera kwambiri wa shuga. Pambuyo podya chakudya, shuga wamagazi amatuluka, kutengera chakudya chochuluka mwa chakudya.

Zikondazo zimayankha ndikutulutsa insulin m'magazi. Insulin imasindikiza glucose ochulukirapo kukhala mtundu wosungira - minofu kapena minofu yamafuta. Kamodzi mu minofu yamatenda, glucose imasinthidwa kukhala mphamvu yogwira ntchito, ndipo ngati ili m'maselo amafuta, imasinthidwa kukhala mafuta ndikuchuluka m'thupi.

Chifukwa chake, ngati mumadya chakudya chamafuta othamanga omwe ali ndi GI yayikulu masana, maselo amafuta sangagwiritsidwe ntchito ngati mphamvu zamagetsi. Thupi lidzachita ntchito yogwiritsira ntchito glucose ndipo lidzadyedwa ngati magetsi oyambira zonse, koma sizibwera kumafuta. Zakudya zowonjezera zamagalimoto (glucose), zomwe sizingagwiritsidwe ntchito mphamvu yomweyo, zizisungidwa mthupi lathu momwemo mafuta ndi glycogen.

Mwachitsanzo: chidutswa cha keke chadyedwa chimakhala ndi mafuta ochulukirapo okhala ndi GI yayikulu komanso kuchuluka kwakukulu kwa zopatsa mphamvu kuposa momwe munthu wabwinobwino amatha kuwotchera nthawi yomweyo. Kodi ziwalo zonsezi zikupita kuti? Tulutsani! Zilibe kanthu kuti mkate ndi chakudya chanu chokha cha tsikulo. Ndiye chifukwa chake maswiti sayenera kupatulidwa muzakudya, ngati mukukumana ndi ntchito yochepetsa thupi.

Momwe asayansi adadziwira GI yazinthu zosiyanasiyana

Kudziwa kuti ndi zakudya zamtundu wanji za glycemic zomwe zili ndizosavuta mokwanira. Pamimba yopanda kanthu muyenera kudya zoyeserera. Kuchuluka kwake kumawerengeredwa kuti ukhale ndendende ndi 50 g yamafuta. Mphindi 15 zilizonse zimatenga magazi kwa shuga, deta imalembedwa. Zotsatira zomwe zimapezeka mu maora awiri ndikuyerekeza ndi kuchuluka kwa kuchuluka kwa shuga. Kuti mupeze molondola GI, muyenera kutenga zitsanzo kuchokera kwa anthu angapo ndikuwerengera mtengo wapakatikati. Malinga ndi zotsatira za kafukufuku ndi kuwerengera, magome a glycemic index amaphatikizidwa.

GI ndi chiyani?

Manambala amakulolani kuyerekezera zinthu ndi mtundu uliwonse, koma sizikudziwika bwino nthawi zonse zomwe chizindikiro chimakupatsani m'njira yoyenera.

Mndandanda wa glycemic ndi wofunikira makamaka kwa odwala matenda ashuga. Anthu omwe ali ndi matenda ashuga asankhe mosamala gwero la chakudya, chifukwa nthendayi imalumikizidwa ndi chilema pakamwa shuga. Pofuna kuti musakweze shuga wambiri, muyenera kuwerengetsa kuti ndi magalamu angati a shuga omwe amafikira magazi ndi chakudya chomwe mumadya. Pazifukwa izi, mukusowa index ya glycemic.

GI ndiyofunikanso kwa anthu athanzi. Mafuta a glycemic amawonetsera kuchuluka kwa shuga, komanso kuyankha kwa insulin kogwirizana. Insulin imayendetsa kagayidwe ka glucose, koma satenga mbali iliyonse yamtunduwu pakuwonongeka kwake. Zimawongolera shuga wosweka kumadontho osiyanasiyana amthupi. Gawo limodzi limapita kukasinthasintha mphamvu, ndipo linalo limayikidwanso kuti "pambuyo pake". Kudziwa GI yamalonda, mutha kuwongolera kagayidwe ka thupi, kuletsa kaphatikizidwe kamafuta zamafuta m'thupi.

Mndandanda Wamtengo Wapamwamba

Pa tebulo la glycemic indices a zinthu zomwe mumadya, mutha kupeza zowerengera pazogulitsa. Zotsatira zotsatirazi ndizodziwika bwino:

• Mkulu - kuchokera 70 ndi kupitirira.
• Yapakatikati - kuyambira 50 mpaka 69
• Zotsika - mpaka 49.

Tiyenera kukumbukira kuti, mwachitsanzo, chidziwitso cha glycemic mu masamba chimadalira nyengo, kukhwima ndi mitundu yosiyanasiyana.

Pafupifupi zipatso ndi zipatso zonse zili ndi shuga, zomwe zimawonjezera GI yawo. Komabe, pali zipatso zomwe zimakhala ndi index yotsika ya glycemic. Pakati pawo, zipatso zanyengo ndizofunikira kwambiri: apurikoti, maula, apulo, peyala, currant, rasipiberi.

Mosiyana ndi izi, pali zipatso zomwe zimakhala ndi index yayitali kwambiri ya glycemic - nthochi, mphesa, chivwende. Komabe, izi sizitanthauza kuti zipatso zawo ndizovulaza. Ndibwino kuyambiranso GI ya kuchuluka kwa chakudya. Chifukwa chake, mavwende ali ndi GI yayitali kwambiri, koma 100 g zamkati mwake zimakhala ndi 5.8 g yamafuta ochepa.

Zakudya zomwe zimakhala ndi glycemic index yokwera 70 komanso kupitirira.

Zogulitsa zomwe zimakhala ndi index ya glycemic pafupifupi 50 mpaka 69

Zakudya zokhala ndi index yotsika ya glycemic kuyambira 49 mpaka pansi

Mfundo yakuwerengera mndandanda wamatenda a glycemic m'zakudya (GI) imachokera pa glycemic index ya glucose - ndi 100. Kwa ma GI ena, kutengera kapangidwe kawo, amatha kuyambira 0 mpaka 100. Zakudya zopatsa mphamvu kuchokera kuzakudya zokhala ndi index yayikulu zimatengedwa mwachangu komanso zimayambitsa kukwera msanga kwa glucose, ndipo kuchokera ku PP ndi otsika - pang'onopang'ono ndipo musakwiyitse kwambiri shuga.

Kodi mndandanda wamtundu wa glycemic ndi chiyani?

Glycemic index (kapena GI) ndiye chizindikiritso cha kuchuluka kwa shuga m'magazi, chomwe chimadziwika ndi chilichonse chazakudya, chikatha kudya. Zimatengera kuthamanga komwe chakudya chamafuta a PP amaloledwa m'thupi ndikupangitsa shuga.

GI pazogulitsa zimatengera zina zingapo zowonjezera:

• mtundu wamafuta - mu GI yokwera mosavuta, mu GI yovuta,
• kuchuluka kwa kukhwima kumakhala kwakukulu pamasamba opsa ndi zipatso za GI,
• kuchuluka kwa mafuta ndi mapuloteni - kukwera kwambiri kwa chiwonetserochi, kukwera kwambiri kwa GI,
• kuchuluka kwa CHIKWANGWANI mu mankhwala - momwe ziliri, kutsika GI,
• njira yophikira - monga lamulo, pambuyo pa chithandizo cha kutentha, GI imakulanso.

Pogwiritsa ntchito pafupipafupi zakudya zomwe zili ndi GI yayikulu, zovuta za metabolic zimachitika mthupi:

• kuchuluka kwa shuga kumakwera
• njala ikuwoneka mwachangu
• njira mafuta chiwopsezo zimakhala.

Kuphatikizidwa kwa zakudya zotsika kwambiri za GI m'zakudya kumachepetsa chiopsezo, ndi.

Sianthu okha omwe ali ndi matenda omwe ali pamwambawa omwe amayenera kuwunika GI mukudya kwawo kwa tsiku ndi tsiku. Chizindikiro ichi ndichofunikira kwambiri kwa othamanga. Pazithunzithunzi zazitali kapena mpikisano, amalangizidwa kuti aphatikize kuchuluka kwakukulu kwa zinthu zokhala ndi GI yotsika mumenyu, ndi masitayilo apafupi komanso amphamvu kapena kuwongolera pambuyo pamatolo ofunikira, okhala ndi okwera kwambiri.

Zinthu Zapamwamba za GI

Mphamvu yomwe imachokera ku chakudya chamafuta imagwiritsidwa ntchito ndi thupi pazinthu zotsatirazi:

• kubwezeretsa masitolo ogulitsa minofu,
• kudziunjikira nkhokwe zamtsogolo.

Zakudya za GI zapamwamba zimakhala ndi mafuta ambiri othamanga, omwe amapereka mofulumira glucose wawo, omwe amasinthidwa mphamvu. Mphamvu zochulukirapo sizingalowe m'matumbo am'mimba ndipo zimayikidwa mu mawonekedwe a mafuta, ndipo shuga yamagazi imakwera.

Katundu Wotsika wa GI

Zakudya zochepa za GI zimakhala ndi carbs wosachedwa. Izi zimaphatikizapo masamba abwino, zipatso, nyemba, msuzi wa tirigu wa durum, oatmeal, ndi mpunga wamafuta. Kugwiritsa ntchito kwawo sikumayambitsa kuchuluka kwambiri kwa shuga komanso sikumapangitsa kuti mafuta azikhala pansi.Ichi ndichifukwa chake zakudya zambiri zimaphatikizapo kuchuluka kwa zakudya zomwe zimakhala ndi GI yotsika.

Mikangano ya akatswiri kuzungulira GI

Akatswiri a World Health Organisation ndi madotolo ambiri amalimbikitsa kuti odwala omwe ali ndi GI azitsatira. Koma akatswiri ena angapo amati kuyang'anira zinthu ngati izi ndizakuchita ndizovuta kwambiri.

Mtengo wa GI mu malonda omwewo m'maphunziro osiyanasiyana akhoza kukhala osiyana. Kuchuluka kwa chimbudzi masana, mkhalidwe wazogulitsa (mwachitsanzo, kukhwima kwa mwana wosabadwayo), komanso kuphatikizika ndi zosakaniza zina zakudyazo kungakhudze chizindikirochi.

Komabe, ngakhale mutaganizira izi mosiyana, zitha kutsimikiziridwa kuti pali zinthu zambiri zothandiza zomwe zili ndi GI yotsika. Muli mafuta ochepa, mavitamini ambiri, fiber ndi mchere. Ichi ndichifukwa chake matebulo okhala ndi zizindikiro za GI amatha kukhala othandiza popanga mndandanda wamasiku onse wosiyanasiyana. Kuphatikiza apo, kudya zakudya zolimbitsa thupi zomwe zili ndi GI yayikulu sikungavulaze thanzi. Mwinanso m'tsogolo, maphunziro atsopano a chizindikirochi apangitsa kuti ntchito yake igwiritsidwe ntchito. Pakadali pano, matebulo okhala ndi zizindikiro za GI angagwiritsidwe ntchito poganizira mfundo ya kusinthasintha ndi malingaliro a zakudya zofunika.

Nutritionist Marina Makisha wanena za glycemic index:

Kafukufuku waposachedwa akuwonetsa kuti si mafuta onse omwe ali zovulaza ndipo sikuti mafuta onse ovuta omwe ndi othandiza. Ndipo, zitha kuchitika kuti malingaliro athu a tsiku ndi tsiku opanga zakudya, osavuta komanso ovuta, siowona konse.

GI ndi chiyani?

Kodi GI ndi chiyani ndikuwerengera? Lingaliro la GI limatanthawuza kuchuluka kwa shuga m'thupi la munthu, mutatha kudya zakudya zina, zowonetsedwa m'magawo othamanga. Glucose imapangidwa m'maselo kudzera mu chakudya ndi chakudya chambiri. Ndizofunikira mphamvu. Zakudya zomanga thupi zimagawika m'magulu osavuta komanso ophatikizika amomwemo. Zikachitika kuti ma protein a michere yambiri amalowa mthupi la munthu, ma enzymewo amawagawanitsa kuti akhale ochepa, ndipo pambuyo pake, glucose.

Ngati kuchuluka kwa kuwonongeka kwa chakudya chamafuta kumakhala kwakukulu, ndiye kuti pali shuga wambiri wopangidwa. Izi zimawonjezera zinthu za sucrose m'magazi. Chifukwa chake, malonda ake amalandila kwambiri index ya glycemic index. Ngati njira yogawaniza chakudya pang'onopang'ono, ndiye kuti izi zimapereka mwayi waukulu pakukwanira bwino kwa onse omwe akudya.

Maziko a kafukufuku wa GI adayikidwa koyambirira kwa zaka za m'ma 20 ndi Dr. D. Jackins ku University of Toronto (Canada). Asayansi adachita maphunziro oyendetsa ndege, pomwe odzipereka adadya zakudya zophatikiza ndi magalamu 50. Pambuyo pake, kotala lililonse la ola kuyezetsa magazi pazomwe zili ndi shuga zimatengedwa kuchokera pamaphunzirowa. Pambuyo pa kuyeza, othandizira othandizira adalemba zithunzi za kusintha kwa zidziwitso zamagazi. Zomwe adalandira zidagwirabe ntchito, sizoyenera kuyerekezera chakudya.

Funso limabuka pa ubale pakati pa malingaliro a GI ndi calorie kudya. Yankho losavuta likhoza kukhala kusiyanitsa kwa GI monga chisonyezo cha kuchuluka kwa shuga m'magazi. Pomwe kalori ndi mphamvu yolandiridwa ndi thupi kuchokera ku chakudya.

Ngati mukuyandikira njira yodyera, muyenera kugwiritsa ntchito njira yapadera. Mndandanda wazinthu zomwe zili pagome zimathandizira kudziwa zakudya ndi maphikidwe a tsikulo poonera zakudya zoyenera. Mndandanda wamtunduwu wa malonda sofunikira osati kokha kuti muchepetse thupi, komanso kwa iwo omwe ali ndi vuto la hyperglycemia.

Pali magulu atatu okha omwe amawona kuchuluka kwa shuga m'magazi:

1. Zogulitsa zokhala ndi index yotsika zimafanana ndi zofunikira zochokera ku 0 mpaka 40,
2. Zogulitsa zomwe zimakhala ndi index zomwe zingafanane ndi ma 40 mpaka 70,
3. Zogulitsa zomwe zimakhala ndi mlozera wapamwamba zimafanana ndi zizindikiro kuchokera pa 70 ndi kupitirira.

Matebulo samawonetsa zambiri zokhudzana ndi mkaka, msuzi, zakumwa, madzi - chifukwa cha index yawo ya zero.

Gome lathunthu

Zakudya Zakudya

Mlingo wa zakudya zamagulu ka glycemic ka kuchepa thupi zimatha kusiyanasiyana kutengera ndizomwe zowonjezera zokometsera ndi zina zomwe zimagwiritsidwa ntchito pophika.

Makhalidwe a munthu payekhapayekha amayankhanso mosiyanasiyana polandila chakudya chomwechi. Pazifukwa izi:

• Zolemba za munthu aliyense. Ukalamba, munthu amalephera kutengera chakudya mwachangu,
• Zomwe zimapanga zachilengedwe.
• Kutupa ndi kagayidwe m'thupi,
• Mulingo wa chitetezo chathupi,
• Matenda opatsirana omwe ali kale ndi kutupa
• Mankhwala amkamwa omwe amakhudza kusweka kwa mapuloteni opanga ma cell,
• Kuchuluka kwa zolimbitsa thupi.

Ngati mumagwiritsa ntchito zinthu zokhala ndi zotsika komanso zochepa zamagulu a glycemic muzakudya zanu za tsiku ndi tsiku, ndiye kuti kupukusidwa kwa chakudya wamba kumakonzedweratu popanda kudabwitsa thupi ndi kagayidwe.

Zomwe zimapatsa thanzi pakudya

Mndandanda wazakudya ndi kuwerengera kwake mukatha kudya - ichi ndichinthu chomwe anthu ambiri onenepa amayiwala. Pazakudya zoyenera komanso zoyenera, sikokwanira kuchepetsa thupi pang'onopang'ono. Ubwino wake ndi chiyani kuwerengera kuchuluka kwa mbale zamatumbo?

• Kusintha zinthu mwadongosolo kuti muthetsanso mphamvu. Zakudya zokhala ndi kukula kochepa komanso kwapakatikati sizingasiye munthu wotaya thupi nthawi yomweyo ali ndi njala ndipo nthawi yomweyo sizingathandize mafuta m'thupi. Kulemba kudya zakudya zamagulu ndi mafuta mosadukiza ndikosavuta kuposa kuwerengera zopatsa mphamvu iliyonse pachakudya.
• Kuchuluka kwa glycemic kukuwonetsa kuti mu nthawi yochepa munthu adzafunika kubwezeretsa ndalama zamagetsi. Njala ibwera posachedwa kuposa momwe akuganizira. Nthawi yomweyo, malo okwera amathandizira kuti muchepetse chidwi chokwanira. Chifukwa chake, munthu pachakudya akhoza kudya zakudya zambiri kuposa zofunika. Chakudya chochulukirapo chimagawika m'magazi, omwe amayikidwa mumafuta.

Chifukwa chake, pakuwona mfundo za zakudya zopatsa thanzi, simuyenera kulabadira kokha kuwerengera zopatsa mphamvu mu chakudya.

Matenda A shuga ndi Glycemic Index

Maphunziro awiri omaliza (pansipa) atsimikizira izi pamwambapa:
Phunziro loyamba . Kafukufuku omwe asayansi aku America adatulutsa mu 2004 mu American Journal of Clinical Nutrition (80, No. 2, p. 348-56) okhudzana ndi azimayi 91249 adawonetsa kuti kudya zakudya zokhala ndi GI yayikulu komanso kuperewera kwa chimanga (makamaka kuphatikizana ndi kusowa kwa zochita zolimbitsa thupi ) imagwirizanitsidwa ndi chiwopsezo chowonjezeka cha matenda a shuga a 2.
Phunziro lachiwiri . Kafukufuku wina yemwe asayansi aku America adasindikiza mu Diabetes Care mu 2004 (Febhu 27 (2): 538-46) ndi anthu 2834 adawonetsa kuti mwayi wokhala ndi insulin (chiwopsezo cha matenda ashuga) sunali wochepa kwa iwo omwe amadya fiber yambiri. ndi mbewu zonse, komanso kutsatira zakudya zochepa za GI.

Zotsatira izi zikufanana ndi kafukufuku waposachedwa ndi asayansi aku Australia omwe ali ndi anthu 36787 athanzi komanso anthu 365 omwe ali ndi matenda ashuga (Diabetes Care. 2004 Nov. 27 (11): 2701-6).

Zosangalatsa zina ndizotsatira za kafukufuku yemwe wokhudza anthu 6,500 ochokera ku United States. Zinapezeka kuti anthu omwe amadya zakudya zamafuta ambiri kuchokera ku tirigu (oyera) mkate, mbatata ndi mitundu ya mpunga wokhala ndi zochepa za amylose ali pachiwopsezo chodwala matenda ashuga kwambiri kuposa iwo omwe amadya michere yambiri. Ndipo zonsezi ngakhale mutaganizira zinthu zoika pachiwopsezo monga msinkhu ndi cholozera cha thupi (Salmeron et al., JAMA 1997, 277: 472-77).

Glycemic index ndi chakudya.

Malingaliro aposachedwa kuti muwonjezere zakudya zanu zokhuthala (monga mbatata) zitha kubweretsa chiopsezo cha matenda a shuga (Eu J Clin Nutr 1999, 53: 249-54), kunenepa kwambiri pamimba, kuchuluka kwa lipids, matenda oopsa, komanso matenda a mtima .

Kupeza kofunikira pophunzira index ya glycemic ndikuti zakudya zomwe zimakhala ndi shuga woyengedwa nthawi zambiri zimapereka katundu wochepa kwambiri wa glycemic kuposa zakudya za tsiku ndi tsiku monga mkate kapena mkaka. Kumwa moyenera shuga woyengeka (10-12%) wopezeka muzakudya (mwachitsanzo makeke) kapena zakudya zina (mwachitsanzo khofi) sizimayenderana ndi kunenepa kwambiri, kuchepa kwa micronutrient kapena zotsatira zosayenera pa lipids yamagazi kapena kuchepa kwa insulin (Anderson Nutr Res 1997, 17: 1485-8). Kupeza kumeneku kwathandizira kuti zakudya za anthu odwala matenda ashuga zizikhala zochulukirapo. Komabe, zinthu zambiri za shuga zomwe zimakonzedwa mulinso mafuta owopsa . Zakudya zina zomwe zimakhala ndi mafuta ochulukirapo (mwachitsanzo tchipisi za mbatata) zimatha kukhala ndi GI yotsika. Chifukwa chake, posankha zakudya zokhala ndi GI yotsika, kuchuluka kwa chakudya chamafuta, mafuta, ulusi, mchere, ndi michere ina kuyenera kuganiziridwanso.

Mlozera wa insulin

Zakudya zambiri m'mapuloteni ndi mafuta zimapangitsa kupanga insulin yayikulu kuposa momwe akufotokozera ndi milingo ya glycemic. Pophunzira za kukana insulini, zidapezeka kuti kugwiritsa ntchito buledi kumayambitsa kutulutsidwa kwakukulu kwa insulin pakati pazinthu zonse zoyesedwa, ngakhale GI ya mkate ndiyotalika kwambiri. Chifukwa chake, index ya insulin ndiyofunikira kuti muwonjezere magome ndi index ya glycemic (Holt et al. AJCN 1997, 66: 1264-76). Zizindikiro zonsezi zitha kuwonetsa bwino momwe thupi lathu limakhudzira chakudya.

Mwachidule

Zakudya zochepa za GI ndizopatsa thanzi kwambiri, zomwe zimathandiza kuthana ndi njala ndi chilakolako cha chakudya. Mlingo wa glucose m'magazi sudzakhala ndi kulumpha kwakuthwa ndipo potero kumakuthandizani kutaya mapaundi owonjezera.

Sizotheka nthawi zonse kusankha zakudya zochepa za GI. Ngati mumasakaniza zakudya ndi GI yotsika komanso yapamwamba, ndiye kuti mumapeza chakudya ndi sing'anga GI. Yesani kudya zakudya zochepa za GI.

Ndikwabwino kudya nthawi 4-5 patsiku, kuphatikiza mankhwala omwe ali ndi GI yotsika.

Tiyeneranso kumvetsetsa kuti zochita za munthu aliyense pachakudya china chake ndi chimodzi. Lingaliro la glycemic index siliri pa kukula kwa mtundu wina wa chakudya, koma 50 g yamafuta. Mwachitsanzo, 50 g yazakudya zamafuta zomwe zimapezeka mu magawo awiri a buledi kapena 500 ml ya zakumwa zozizilitsidwa ndi mpweya, kapena pafupifupi 1 makilogalamu a kaloti - zinthu zonsezi zimakhala ndi GI yomweyo ngati mumadya bukuli.

American Diabetes Association idatulutsidwa mu Januware 2002 chitsogozo chatsopano chazakudya zothana ndi kupewa matenda a shuga. Bukuli likufotokoza njira zothanirana ndi shuga m'magazi. Asayansi amati kuchuluka kwa chakudya chamafuta kumakhala kofunikira kuposa gwero lawo ndi mtundu wake (zovuta, zosavuta). Mwachitsanzo, ngakhale kuti pasitala ali ndi GI yotsika, anthu omwe ali ndi matenda ashuga ayenera kuyang'anitsitsa kukula kwa magawo, chifukwa kuchuluka kwa mafuta ochulukirapo kumatha kukhala okwera kwambiri ndipo potero amachititsa kuchuluka kwa shuga m'magazi.

Ndemanga

Kwambiri mndandanda wa glycemic, chakudya mwachangu chimatengeka. Uku ndi kuphatikiza, osati kopanda! Simungadye osati katatu, koma kangapo patsiku ndikupeza ma calorie 3-4 ndi mphamvu chifukwa chotengedwa mwachangu! Sizikudziwikiratu kuti mitundu yotsatsa yomwe ili ndi chidziwitso chachikulu cha glycemic ndi chiyani, ngati mayendedwe ake ndi mwayi weniweni? Mwachitsanzo, ndizosatheka kusonkhanitsa 8000 kcal patsiku pazakudya zotsika kwambiri, simungathe kupeza 4000 kcal! Chifukwa chake, anthu okhazikika kapena mafuta omwe, chifukwa cha thanzi amafunika kuchepetsa kuchuluka kwa mphamvu zomwe adalandira, angathe kulangizidwa kuti azidya zakudya zokhala ndi GI yochepa.
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Za shuga, ngakhale osakhala ndi GI yapamwamba kwambiri, ndi chinthu chapadera chomwe chimatengera mphamvu ndikusandutsa mafuta! Atangochita kukonzekera, zimawonjezera mphamvu, koma kenako glucose imayamba kusintha kukhala mafuta ndipo timatha mphamvu. Chifukwa chake, shuga wopanda mafuta sayenera kudyedwa pazinthu zilizonse, ndipo kugwiritsa ntchito kuphika kapena monga chowonjezera kuyenera koletsedwa. Zimayambitsanso kupindika komanso kuwononga chakudya m'mimba, kuchepetsa kwambiri kugaya chakudya komanso kuwonjezera kuchuluka kwa ziphe ndi poizoni. Mwanjira ina, shuga ndi gehena wa thupi ndipo GI yake ilibe nazo ntchito.
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Zotsatira zake:
1) ngati ndinu katswiri, ndiye kuti zinthu zomwe zili ndi GI yayikulu popanda shuga ndi gwero lamphamvu lamagetsi (linanyowa m'madzi popanda peel kwa maola 8-16). Mwa zipatso, zabwino kwambiri ndi nthochi, chifukwa ndiwopatsa mphamvu kwambiri, ndipo ulusi wake umasinthidwa kukhala mphamvu ya microflora yathu, yomwe imapanga mapuloteni omwe timafuna, kuphatikiza minyewa (kukula kwathunthu chimodzi).
Nyama ndi zodandaula zina zovekeratu komanso zapoizoni ziloleni kudutsa. Mapuloteni, kuphatikiza pa microflora yake yokha, amandichotsa ku mtedza (m'munsi), ma cashews ndi ma walnuts + kuchokera ku chimanga (buckwheat + oatmeal + ngale balere + tirigu ndi chimanga) + mapuloteni kuchokera ku zipatso. Pa nthawi yopuma mutha kuwonjezera macaroni mphamvu.
Kuyiwala mbatata monga kalasi ndi gawo lovuta kupukusa matumbo, kumuphimba kuchokera mkatimo ndi chimtengo chomata chomwe chimasokoneza kuyamwa kwa chakudya.
Palibe msuzi komanso zakudya zina zochepetsetsa kwambiri. Ndikwabwino kudya chimanga, ndikumatenga mavitamini kuchokera ku zipatso zosaphika, zipatso ndi ndiwo zamasamba, momwe amakhala ndizambiri. M'malo mwa maswiti, idyani uchi.
2) Mukakhala ndi moyo wongokhala, ndiye kuti zonse zofanana, pocheperako. Ndipo wopanda mkate, makamaka woyera, ndipo wakuda ndi mbewa zosowa. Mayonesi, zakudya zamzitini ndi zoopsa zina ndibwino kutaya njira zovulaza. Chakudya chiyenera kukhala chopatsa thanzi komanso kupatsa mphamvu komanso mphamvu, osati kuopsa kwa matenda kuwonjezera.

Chifukwa chiyani tifunika kumudziwa, momwe amathandizira kuti achepetse thupi, komanso zoyenera kuchita ngati mukufuna kupanga zakudya zoyenera - Vika Bazoeva amamvetsetsa.

Kodi mndandanda wamtundu wa glycemic ndi chiyani ndi chifukwa chake muyenera kudziwa

M'malo mwake, cholozera cha glycemic ndiomwe chimasankha chakudya chamafuta othamanga komanso othamanga. Zakudya zamafuta othamanga zimatengedwa nthawi yomweyo ndi thupi, koma osapatsa "thanzi", chifukwa chake, pambuyo pa bun ndi tiyi kapena zipatso zotsekemera, theka la ola limatha kumvanso chakudya. Zakudya zowonda pang'ono zimayenda bwino kuposa izi: zimapatsa mphamvu thupi nthawi yayitali, zomwe zikutanthauza kuti tikadali ndi chidwi. Magawo atatu a index ya glycemic amadziwika: kuchokera 0 mpaka 55 - otsika, kuchokera 56 mpaka 69 - apakati komanso kuchokera 70 mpaka 100 - okwera. Ndipo index ya glycemic ndiyo imayambitsa shuga m'magazi.

Ivan Zhukov

Mlozera wamatumbo a glycemic ndi mtengo womwe umadziwika ndi kuchuluka kwa mafuta obwera chifukwa cha shuga. Pokhapokha ngati bizinesiyo itayika, ndibwino. Mwachitsanzo, ndikamasulidwa mwamphamvu komanso mokhwima a shuga (ndiye kuti mukamadya kena kake kokhala ndi index yayikulu ya glycemic), thupi limabisa insulin kuti mugwiritse ntchito shuga. Insulin nthawi yomweyo imathandizira kuyikika (i.e. yosungirako) yamafuta m'thupi. Zotsatira zake, kulemera.Ntchito ya iwo omwe akufuna kuchepa thupi ndikuyamba kukhala ndi moyo wathanzi ndikukhala ndi shuga m'magazi omwewo kuti asadumphe ndipo thupi siliyenera kusunga mafuta “pokhapokha”. Ndipo pa izi muyenera kuloweza mndandanda wazinthu zomwe zili ndi index yotsika ya glycemic.

Zambiri 8 zokhudzana ndi glycemic index

1. Zinthu zomwe zilibe mafuta (kapena okhala ndi zochepa kwambiri) zamafuta - nyama, nsomba, mazira, mapeyala, vinyo ndi mowa - sizingakhale ndi index ya glycemic.
2. Chotulutsa chimodzi chimatha kukhala ndi mtundu wina wa glycemic - mwachitsanzo, nthochi yobiriwira imakhala ndi index yotsika ya glycemic kuposa nthochi yomwe ikuyandikira kutalika kwambiri. Zipatso zosapsa ndi zosapsa zimakhala ndi mndandanda wokwera wa glycemic kuposa wa kucha.
3. Lamulo lalikulu ndi ili: kuyandikira kwa malonda ndi mtundu womwe umapezeka m'chilengedwe, m'munsi mndandanda wake wa glycemic - mpunga wosasinthika uzikhala wabwinoko kuposa kupukutidwa, ndipo oatmeal coarse amapatsa zovuta pakamodzi oatmeal.
4. Mlozera wa glycemic umakhudzidwanso ndi njira yophikira: mafuta, fiber ndi asidi (monga mandimu kapena viniga) zimatsitsa index index ya zakudya.
5. Mukapitiliza kuphika zakudya zokhazikika ngati pasitala, ndiye kuti maphikidwe awo amadzaza. Ndiye kuti, pasenti ya al dente ndiyabwino kuposa yophika.
6. Komabe, momwe thupi lanu limakhudzidwira ndi shuga: ngati muli ndi matenda ashuga kapena gastroparesis, ndiye kuti matendawa amachepetsa kuyamwa kwa chakudya.
7. Popeza kuti malonda ali ndi mtundu wotsika wa glycemic sizitanthauza kuti amafunika kudya kwambiri kapena kuti ndi athanzi - kotero muyenera kukumbukira nthawi zonse zakudya zopatsa thanzi, zopatsa mphamvu, mavitamini ndi michere. Mwachitsanzo, mu tchipisi za mbatata, index ya glycemic ndi yotsika kuposa ma oatmeal komanso zofanana ndi nandolo zobiriwira. Komabe, nandolo za oatmeal ndi zobiriwira zimakhala ndi michere yambiri.
8. Kutumiza zofunikira: musadzidule, ngakhale mutangodya zopangidwa ndi mndandanda wokhala ndi index yotsika ya glycemic, simuyenera kuzigwiritsa ntchito mochulukirapo ngati mukufuna kuti muchepetse thupi, koma mukumva njala nthawi zonse - simupeza bwino.

Malonda Otsika a Glycemic Index:

1. Nthambi ya mkate kapena ufa wambiri.
2. Mafuta: phala la oatmeal, granola (the oarmeal "coarse" wabwino koposa).
3. Masamba: katsitsumzukwa, mapeyala, tsabola wokoma, Beijing kabichi, broccoli, nthambi za Brussels, zoyera ndi kolifulawa, udzu winawake, nyemba zobiriwira, nkhaka, fennel, bowa, letesi, maolivi, mafuta a azitona, sipinachi, tomato, kaloti, biringanya, adyo, nandolo , anyezi, chimanga, nyemba, nyemba.
4. Mbewu: nthangala za sesame, njere za fulakesi.
5. Zinthu za Soya: tofu.

M'mayiko asayansi, akatswiri akupanga pang'onopang'ono zotere monga sayansi ya zakudya. Anthu akhala akunena kuti matenda ena amadalira mwachindunji zomwe, munthu amadya komanso kuchuluka kwake. Zimadziwika kuti malonda aliwonse ali ndi zopatsa mphamvu zake, koma si onse amene amaganiza kuti kuwonjezera pa izi, palinso index ya glycemic, yofunikanso kwambiri. Zakudya zokhala ndi index yayikulu ya glycemic zimatha kusokoneza magazi, chomwe ndichofunikira kwa iwo omwe ali ndi matenda ashuga kapena kuyesera kuchepa thupi.

Mndandanda wamatenda a glycemic - ndi chiyani?

Mlozera wa glycemic umatengera kuchuluka kwa shuga m'magazi a munthu atatha kupanga chinthu. Malo oyambira ndi mtundu wa glucose wamagulu zana. Pali ubale - kukula msanga m'magazi kumapangitsa kuti insulini itulutsidwe, zomwe zimapangitsa kuti mafuta azikhala m'chiuno, matako, m'mimba.

Kudya zakudya zokhala ndi index yayikulu ya glycemic, onetsetsani - sangapite kukabwezeranso mphamvu zomwe zidagwiritsidwa ntchito, koma adzaikidwa m'mafuta, omwe nthawi yomweyo amavutika kuchotsa. Ngati tifufuza ubale wamkati wama calorie ndi glycemic index (GI), ndikofunikira kudziwa kuti nthawi zina mumalonda amodzi mfundo izi zimasiyana kwambiri.

Nthawi zambiri zakudya zama calorie ambiri zimakhala ndi index ya glycemic yotsika komanso mosiyanasiyana. Zonsezi zimakhudza kwambiri njira zomwe kunenepa kapena kuchepa thupi. Mwinanso chofunikira kukhala mwatsatanetsatane pa chidziwitso chosadziwika bwino cha thupi lathu - cholembera cha glycemic, kuti mumvetsetse zomwe zikuchitika mkati mwathu ndikuyesera kuzisamalira?

Kodi mndandanda wa glycemic umadalira chiyani?

Chinthu chachikulu chomwe chimakhudza index ya glycemic ndi chakudya chamagulu omwe amapezeka muzakudya. Koma si onse omwe ali ovulaza. Zakudya zomanga thupi zokha ndizomwe zimayambitsa kulumpha mu GI, ndiye kuti, thupi lomwe limaphwanya mwachangu, zimasintha kukhala glucose ndikuzisunga mu mafuta osunthika. Mndandanda woyamba wazakudya zam'mafuta othamanga:

• Salo.
• Chips
• Mkate wa tirigu
• Shuga
• Confectionery
• Mayonesi
• Zakumwa zokoma za kaboni.
• Zipatso zina - chivwende, vwende, mphesa, nthochi, Persimmon.

Kuchuluka kwa CHIKWANGWANI chomwe chimagwiritsidwa ntchito popangira mankhwala kumathandizanso - chochepa, kukwera kwa index ya glycemic. Chithandizo cha kutentha chilichonse chimachulukitsa GI, kotero akatswiri azakudya ambiri amalangiza iwo omwe akufuna kuchepa thupi kuti adye zakudya zosaphika ngati zingatheke. Kukula kwakukulu, izi zikugwira ntchito kumasamba ndi zipatso. Gawo losangalatsa linadziwika ndi asayansi azakudya - mafuta ochepa komanso mapuloteni omwe amapezeka, omwe ali ndi mndandanda wokwanira wa glycemic.

Mukufuniranji chakudya cha GI?

Onetsetsani kuti mukudziwa mtundu wa glycemic index wa zakudya zomwe wadyeka uyenera kukhala anthu omwe ali ndi matenda ashuga komanso omwe amawongolera kulemera kwawo kapena akufuna kuthana ndi mapaundi owonjezera. Mukamawerengera kuchuluka kwa zopatsa mphamvu zomwe zimagwiritsidwa ntchito komanso index ya glycemic, ndizotheka kuti muchepetse kunenepa komanso shuga wamagazi. Maonekedwe a ziphuphu ndi chizindikiro choyamba cha kuperewera kwa zakudya m'thupi. Khungu lamavuto ndikutulutsidwa kwa zinthu zapoizoni, poizoni, kutaya zotsatira zakumwa kwa zakudya ndi GI yayikulu.

Ndi matenda ashuga

Glycemic index idapangidwa ndi asayansi poyambira anthu omwe ali ndi matenda ashuga kuti azilamulira shuga. Chifukwa chake, kwa GI pali dzina lachiwiri - index ya insulin. Pogwiritsa ntchito gawo ili, madokotala amadziwa momwe glucose amalowera kulowa m'magazi atatha kudya, kaya akhale akulumpha kapena kuwonjezeka pang'ono kwa chizindikirocho.

Matenda a shuga ndi matenda oopsa a endocrine, omwe amayamba chifukwa cha kuchuluka kwa insulini yopangidwa ndi thupi. Ndiosachiritsika kwathunthu, ndizotheka kukhalanso ndi thanzi labwino. Ngati mukumvetsetsa momwe matendawa aliri, tsatirani ndi glycemic index, idyani pomwepo - izi zikuthandizani kupewa zovuta za matenda a shuga. Ndi insulin yokwanira, kuchuluka kwa shuga m'magazi kumakwera kwambiri, komwe kumayambitsa vuto lalikulu la metabolic, mpaka kutaya chikumbumtima ndi chikomokere.

Chifukwa chake, kukhala ndi matenda monga matenda a shuga, ndikofunikira kwambiri kuwunika mawonekedwe omwe zakudya zomwe zimalowa mu chakudya. Mndandanda wamphamvu kwambiri wamtundu wina wa mankhwala umatha kuzindikira zovuta zosiyanasiyana zamankhwala. Mutatha kuyang'ana mndandanda wazogulitsa ndi GI yayikulu, kumvetsetsa chifukwa chake chakudya china chili chosasangalatsa, mutha kuthana ndi zakudya zanu osavulaza thanzi lanu.

Ndikuchepetsa thupi

Sikovuta kuti mkazi, ngakhale atakhala ndi mawonekedwe owoneka bwino, samalota kuchepa thupi. Kudzilimbitsa nokha ndi njala ndikosasangalatsa komanso kosatetezeka, makamaka popeza njira zotere zakuchepera, makilogalamu otayika amabwerera mwachangu komanso ndi chidwi chambiri. Kodi pali panacea yama sentimita osafunikira awa m'chiuno ndi m'chiuno? Nutritionists amati zilipo.

Zochitika kwanthawi yayitali zikuwonetsa kuti iwo omwe amawerengera zopatsa mphamvu zopakidwa anali otsalira okhala ndi ziwonetsero zochepa. Asayansi awonjezeranso njira yochepetsera kunenepa. Kudziwa zambiri za glycemic index kumakuthandizani kuyang'anira gawo lililonse lomwe mumadya. Makhalidwe azizindikiro ndi zisonyezo zikugwirizana. Mafuta, okoma, mafuta - okhala ndi GI yayitali. Ngakhale kusewera masewera komanso kuchita masewera olimbitsa thupi, koma kudya "zosayenera" chakudya, simungathe kuchepetsa thupi.

Chimachitika ndi chiani munthu akamadya chinthu chomwe chimakhala ndi glycemic index? Chakudya chikalowa mthupi, kuphulika kwa mapuloteni kumayamba, komwe kumasintha kukhala shuga: momwe izi zimachitika mwachangu, kuthamanga kudumpha. Mwazi wa glucose ukakhala wambiri, kapamba amayamba kupanga insulini, yomwe mphamvu ya glucose amayenera kugawidwa moyenera m'thupi lonse la minofu ndi chamoyo chonse. Zowonjezera zimasungidwa "m'malo osungira" ndipo zimawoneka ngati mafuta.

Malonda agawidwa m'magulu atatu a index: okwera, apakati komanso otsika. Pansipa padzakhala tebulo lomwe lili ndi mayina azinthu zomwe zimakhala ndi mndandanda wamtengo wapamwamba kwambiri, motero owopsa kwa thupi. Mphamvu yochulukirapo komanso CHIKWANGWANI mu zopangidwazo, zimachepetsa zochepa ndi mapaundi owonjezera omwe amabweretsa. Zakudya zophika ndi zophika ndizovulaza kuposa zosaphika: GI ya karoti yaiwisi ndi 35, ndipo yophika karoti - 85. Ngakhale zipatso ndi ndiwo zamasamba zomwe zimakhala ndi mitundu yosiyanasiyana zidzakhala zamagulu osiyanasiyana a GI. Zothandiza kwambiri - kubiriwira kobiriwira.

Gome: Mndandanda wa Zinthu Zapamwamba za GI

Kuti zitheke kuwerengera chiwonetsero chonse cha glycemic, zinthu zazikulu zomwe munthu amadya zimayikidwa pagome. Kuti mugwiritse ntchito njira yodzipatula, mndandandandandandawu wopangidwa ndi zinthu zomwe zimakhala ndi mitengo yapamwamba kwambiri ya GI yomwe ili ndi mtengo woposa 70. Bukuli ndi glucose, index ya GI ya 100.

Chifukwa chomwe muyenera kudziwa index ya glycemic (VIDEO)

Glycemic Product Index - Ichi ndi chidziwitso chodziwika bwino mu zamakono zamankhwala ndi zakudya zomwe zikuwonetsa kuchuluka kwazomwe mankhwala ena amapanga shuga m'magazi . Poyambirira adapangidwa kuti azilamulira anthu omwe akudwala matenda ashuga . Koma pambuyo pake izi zinayamba kugwiritsidwa ntchito kwambiri m'zakudya. Chifukwa cha iye, ambiri anapangidwa.

Ndendende glycemic index tiuzeni mwachangu shuga kuchokera ku zomwe tidadya, zidzalowa m'magazi. Mlingo wa glucose ndiye chizindikiro chachikulu cha kuchuluka kwa mphamvu m'thupi la munthu. Chifukwa chake, munthu akakhala wopanda mphamvu zokwanira, kuchuluka kwa glucose m'mwazi kumachepa, ndipo munthu amayamba kumva njala.

Ngati mulingo wa glucose wafika pazambiri zake, ndiye kuti kapamba amayamba kugwira ntchito, kupanga insulin - mahomoni chifukwa choti glucose amagawidwa molondola kumankhwala amthupi omwe amafunikira, ndipo zochulukirapo zimayikidwa mu mawonekedwe a mafuta omwe amasungidwa.

Ngati mukufuna kuchepa thupi kapena kupewa kunenepa, ndiye kuti muyenera kuwongolera mndandanda wazakudya zomwe mumadya. Pewani zakudya mkulu glycemic index - Awa ndi zakudya zamafuta zomwe zimapangitsa kuti munthu alumphe kwambiri.

Chifukwa chake, mukamadya, ndikofunikira kuti musangoganizira zopatsa mphamvu malonda, komanso chizindikiro monga glycemic index. Kusankha zakudya zokhala ndi kalozera kotsika, mudzapatsa thupi zovuta zamankhwala, chifukwa chake simungamve kuzunzika kwamantha masana ndipo mutha kuwongolera kuchuluka kwa shuga m'magazi.

Kodi mndandanda wa zakudya za glycemic umakhudza bwanji thupi?

Njira yowotchera chakudya chamafulhiyo ndi zotsatira zake mthupi lanu ndi motere:

• Mwazi wa shuga wamagazi umakwera, kufika pachimake patatha mphindi 30.
• Pancreas pang'onopang'ono amayamba kupanga insulin.
• Mkulu wama glucose limodzi ndi izi amachepera pang'onopang'ono mpaka chizindikiro chimafikira 1 gramu imodzi.
• Pakumasulidwa kwa insulin, kapamba amatenga komwe glucose amayenera kutumizidwa - kusintha kagayidwe kamphamvu kapena kumalo othandiza mafuta. Pomwe ndulu yotulutsidwa imapita zimadalira thanzi la kapamba komanso magwiritsidwe ake a chakudya (zovuta kapena zovuta zamafuta).

Kodi ndi magulu ati omwe amagawidwa ndi glycemic index?

Zakudya zonse zophatikiza ndi mafuta zimagawika m'magulu akulu atatu:

1. Zakudya zochepa za GI (zosakwana 40). Zogulitsa zotere zimatha kudyedwa mopanda malire, ziyenera kukhala maziko azakudya zanu za tsiku ndi tsiku. Izi, mwachitsanzo, tirigu wathunthu, barele, rye, nyemba, ma apricots zouma, zukini, kabichi, amadyera, tomato, mkaka ndi mkaka wowawasa wowawasa, chokoleti chamdima ndi zina.
2. Zakudya zapakatikati za GI (40 mpaka 60) imatha kudyedwa m'miyeso yaying'ono. Izi zimaphatikizapo oats, mpunga, buckwheat, chimanga, mbatata, beets, mphesa, nthochi, madeti ndi zina zotero.
3. Zakudya za GI zapamwamba (pamwambapa 60) muyenera kuchepetsa zakudya zanu ngati mukufuna kuchepetsa thupi: mikate yoyera, ma cookie, granola, zoumba, maungu, ma turnips, chokoleti cha mkaka, mandimu, shuga, uchi, mowa, makeke, makeke ndi zina zambiri.

Zizindikiro ziti glycemic index zogulitsa?

• Kuchokera ku digiri ntchito zamakampani: mphamvuyo ikakonzedwa, imakhala mokulira. Chifukwa chake, mpunga wa bulauni uli ndi GI ya 50 ndipo mpunga wa bulauni uli ndi 70.
• Kuchuluka CHIKWANGWANI mu malonda: zimathandizira magazi, ndipo ngakhale zimakhala ndi zinthu zingapo zothandiza.
• Kuchokera motani Thermadi malonda ake adakonzedwa: GI ya popcorn ndiyokwera kuposa chimanga chophika.
• Kuchokera pamikhalidwe yomwe imagwiritsidwa ntchito shuga : fructose ndi lactose ali ndi GI yotsika kwambiri kuposa glucose.

Glycemic Index: Zabodza ndi Zolakwika

Kuzungulira koyambirira glycemic index zambiri zawoneka kuti zathandizira malingaliro olakwika ochepa.

Nthano yoyamba. Ndikofunikira kupatula kwathunthu zakudya zomwe zili ndi index ya glycemic yayikulu kuchokera muzakudya. Ngati mankhwalawo ali ndi GI yayikulu, muyenera kulabadiranso katundu wa glycemic - kuchuluka kwa chakudya chamagulu ambiri. Mwachitsanzo, chivwende chathanzi komanso chokoma chimakhala ndi GI yayikulu, koma GN yotsika.

Nthano 2. Mndandanda wamtundu wa glycemic wopangidwa sudasinthike. Izi siziri choncho, chifukwa GI imatha kusiyanasiyana kutengera njira yokonzera ndi kutentha pamalonda. Yesani kusankha zakudya zopanda mafuta kwambiri - ziyeneranso kukhala zakudya zopanda zakudya.

Nthano 3. CHIKWANGWANI sichimakhudza kuwerenga kwa GI. CHIKWANGWANI - CHIKWANGWANI chamafuta - chimapangitsa kuti malonda ake akhale athanzi komanso athanzi. Mukamadya ulusi wambiri, ndiye kuti mumapeza GI yake.

Nthano 4. Kuti muchepetse GI, chakudya chamafuta chimayenera kuphatikizidwa ndi mapuloteni kapena mafuta. Awa ndi mawu okangana ndipo ndi owona.

Mndandanda wamatsenga ndi masewera.

Ngati mukugwira ntchito mwachangu masewera Ngati mumakonda kuyendera masewera olimbitsa thupi, dziwe kapena masewera olimbitsa thupi, ndiye kuti zidzakuthandizani kuti mudziwe za zakudya zomwe ndizambiri glycemic index. Chowonadi ndichakuti kuti athe kuchita bwino, wothamanga ayenera kugawa chakudya moyenera musanaphunzire komanso mutaphunzitsidwa.

• Musanachite masewera olimbitsa thupi, ndibwino kudya zakudya zama GI ochepa kapena apakati.
• Zakudya za GI zapamwamba pakatha nthawi yolimbitsa thupi zidzakuthandizani kupezanso mphamvu komanso kubwezeretsanso mphamvu zanu.
• Kuphatikiza apo, zogulitsa zomwe zimakhala ndi GI yayitali zidzakuthandizani kutseka zenera la ogwiritsa ntchito pambuyo pake, zolimbitsa thupi, ndikuwonjezera mphamvu yake ndikuwonjezeranso mphamvu zomwe zimagwiritsidwa ntchito mkalasi.
• Kuphatikiza pa GI, mutaphunzitsidwa, kuchuluka kwa chakudya chamthupi ndizofunikira - ziyenera kuwerengedwa kuchokera kuchuluka kwa gramu 1 pa 0,5 kg ya kulemera kwanu.

Kusungabe zolimbitsa thupi kwambiri ndizofunikira za munthu aliyense. Pali zambiri zokhudzana ndi momwe mungachepetsere thupi kudzera pakudya kapena zolimbitsa thupi.

Koma anthu ambiri omwe amafuna kuwoneka oyenera amakumana ndi mavuto ngati awa: kulephera kutsatira malamulo oletsedwa kwa nthawi yayitali, kupsinjika chifukwa cha kusowa kwa mavitamini chifukwa chakudya chopanda malire, zolakwika zamthupi chifukwa cha kuchepa thupi mwadzidzidzi. Okhala chete otani omwe amalangizira maphikidwe atsopano kuti achepetse thupi.

Kuti mumvetsetse bwino zomwe zimafunika kuti musankhe zakudya zoyenera, muyenera kumvetsetsa malingaliro monga glycemic ndi insulin index, chomwe chimakhala ndi tanthauzo lake.

Kodi mndandanda wazinthu zamtundu wa glycemic ndi chiyani (GI), momwe mungadziwire ndikuwerengera

Aliyense amadziwa kugawidwa kwa chakudya kuchokera kumbewu ndi nyama. Munamvanso za kufunikira kwa mapuloteni komanso kuwopsa kwa chakudya chamafuta, makamaka kwa odwala matenda ashuga. Koma kodi chilichonse ndi chophweka motere?

Kuti mumvetsetse bwino zovuta zomwe zimapezeka m'zakudya, muyenera kungophunzira momwe mungadziwire index. Ngakhale mndandanda wazipatso ndizosiyanasiyana, kutengera mtundu wawo, ngakhale kuti amagwiritsidwa ntchito muzakudya zambiri. Malinga ndi ndemanga, mkaka ndi nyama zimapangidwa modabwitsa, kuchuluka kwa zakudya zomwe zimatengera, makamaka, pamakonzedwe awo.

Mlozowo umawonetsa kuchuluka kwa mayamwidwe m'zakudya zokhala ndi chakudya komanso kuwonjezeka kwa shuga m'magazi, m'mawu ena, kuchuluka kwa glucose omwe amapezeka pakudya. Kodi zimatanthawuza chiyani pochita - zogulitsa zokhala ndi index yayitali zimakhala zodzaza ndi shuga wambiri wosavuta, motero, zimapereka mphamvu zawo kwa thupi mwachangu. Zogulitsa zokhala ndi index yotsika, m'malo mwake, pang'ono ndi pang'ono.

Mlozowu umatha kutsimikizidwa ndi kakhazikitsidwe kogwiritsa ntchito kuwerengera GI ndi gawo lofanana la chakudya chabwino:

GI = Gawo lachitatu la carbohydrate / Gawo la glucose triangle x 100

Kuti mugwiritse ntchito mosavuta, kuwerengera kumakhala ndi mayunitsi zana, pomwe 0 ndi kusapezeka kwa chakudya chamagulu, ndipo 100 ndi shuga weniweni. Mndandanda wamtundu wa glycemic ulibe mgwirizano ndi zopatsa mphamvu kapena kumva kuti mwadzaza, komanso siwokhazikika. Zomwe zimakhudza kukula kwake zimaphatikizapo:

• njira kukonza mbale
• kalasi ndi mtundu
• mtundu wa pokonza
• Chinsinsi.

Monga lingaliro wamba, mndandanda wazakudya za glycemic unayambitsidwa ndi Dr. David Jenkinson, pulofesa ku yunivesite yaku Canada mu 1981. Cholinga cha kuwerengera kwake chinali kudziwa zakudya zabwino kwambiri za anthu odwala matenda ashuga. Zaka 15 zoyesedwa zidayambitsa kukhazikitsidwa kwa gulu latsopano potengera kuchuluka kwa GI, komwe kudasintha njira yotsata phindu la zopatsa thanzi.

Pafupifupi gi

Kuti mukhale ndi thanzi labwino, muyenera kuyang'aniranso tebulo lolozera lalitali :

Glycemic ndi insulin index

Koma mankhwala amakono, kuphatikizapo zakudya, sanayime pamaphunziro a GI. Zotsatira zake, adatha kuwunika bwino lomwe kuchuluka kwa shuga omwe amalowa m'magazi, ndipo nthawi yofunikira kuti amasule chifukwa cha insulin.

Kuphatikiza apo, adawonetsa kuti GI ndi AI amasiyana pang'ono (zolumikizana ziwirizi ndi 0.75). Zidapezeka kuti popanda chakudya cham'madzi kapena chokhala ndi zochepa, pakugaya, amathanso kuyambitsa insulin. Izi zinayambitsa kusintha kwatsopano pazomwe zimakonda.

"Insulin Index" (AI), monga mawu, adayambitsidwa ndi a Janet Brand-Millet, pulofesa waku Australia, ngati chazakudya pazinthu zomwe zimapangitsa kuti insulini idulidwe m'magazi. Kuchita motere kunapangitsa kuti athe kuneneratu molondola kuchuluka kwa jakisoni wa insulin, ndikupanga mndandanda wazomwe zimagulitsidwa zomwe zimakhala ndi katundu wambiri komanso wosafunikira kwambiri wolimbikitsa kupanga insulin.

Ngakhale izi, glycemic katundu wazogulitsa ndiye chinthu chofunikira kwambiri popanga zakudya zoyenera. Chifukwa chake, kufunikira kudziwa kalozera musanapitirize ndikupanga zakudya kwa odwala matenda ashuga sikosatheka.

Momwe mungagwiritsire ntchito GI pa shuga komanso kuchepetsa thupi

Kutengera mndandanda wazomwe wagulitsira, gome lathunthu la anthu odwala matenda ashuga lidzakhala thandizo lofunikira kwambiri pakuthana ndi mavuto awo. Popeza mndandanda wazogulitsa, glycemic katundu wawo ndi ma calorie alibe ubale wolunjika, ndikokwanira kupanga mndandanda wazovomerezeka komanso zoletsedwa malinga ndi zosowa ndi zokonda, asinthe zilembo, kuti amvetse bwino. Payokha, sankhani nyama ndi mkaka zingapo zamafuta ochepa, kenako osayiwala kuyang'ana m'mawa uliwonse. Popita nthawi, chizolowezi chidzakulitsa ndipo zokonda zake zidzasintha, ndipo kufunika kodziwongolera nokha kudzatha.

Chimodzi mwazinthu zamakono zakusintha kwa zakudya mukuganizira phindu la zophatikiza ndi njira ya Montignac, yomwe imaphatikizapo malamulo angapo. Malingaliro ake, ndikofunikira kusankha iwo omwe ali ndi kalozera kakang'ono kuchokera pazinthu zokhala ndi mafuta. Kuchokera pamilomo yokhala ndi ma lipid - kutengera mphamvu za ma acid omwe amapezeka. Ponena za mapuloteni, komwe kwawo (chomera kapena chinyama) ndikofunikira pano.

Tebulo la Montignac. Matenda a shuga glycemic / kuwonda

Njirayi sitha kutchedwa kuti panacea, koma idatsimikizika kukhala yodalirika ngati njira ina yosawerengera masinthidwe apakaleti opangira zakudya. Osati pankhondo yolimbana ndi kunenepa kwambiri, komanso ngati njira yodyetsera thanzi kuti mukhale wathanzi, wamphamvu komanso moyo wautali.

M'mayiko asayansi, akatswiri akupanga pang'onopang'ono zotere monga sayansi ya zakudya. Anthu akhala akunena kuti matenda ena amadalira mwachindunji zomwe, munthu amadya komanso kuchuluka kwake. Zimadziwika kuti malonda aliwonse ali ndi zopatsa mphamvu zake, koma si onse amene amaganiza kuti kuwonjezera pa izi, palinso index ya glycemic, yofunikanso kwambiri. Zakudya zokhala ndi index yayikulu ya glycemic zimatha kusokoneza magazi, chomwe ndichofunikira kwa iwo omwe ali ndi matenda ashuga kapena kuyesera kuchepa thupi.