Zakudya Zotsika za Glycemic Index

Mlozera wa glycemic ndiye chisonyezo chachikulu cha momwe mankhwalawo amathandizira mofulumira ndi thupi, kuchuluka kwa insulin ndi glucose omwe amadzuka atatha kudya. Kutengera ndi kuchuluka kwa kutengeka, Michel Montignac, wodziwika bwino wazakudya zaku France, adazindikira magulu atatu azakudya: otsika, pakati, GI yayikulu. GI yapamwamba imaphatikizapo zinthu zophika buledi, zotsekemera, ufa, mafuta. Zimasokoneza kupeza thupi loonda, kutaya mapaundi owonjezera.

Kwa anthu omwe akufuna kuchepa thupi, madokotala amalimbikitsa kudya ma carbohydrate onse okhala ndi index yotsika ya glycemic - chakudya pang'onopang'ono. Amaloledwa kugwiritsa ntchito GI wapakati ngati mwakwaniritsa zotsatira zina zakuchepetsa: zipatso zina, masamba. Pamapeto omaliza, munthu akasintha kuti akhale wonenepa komanso wowonda, kudya maswiti amaloledwa nthawi zina, mumatha kudya buledi wonse wazakudya, zakudya zina zovulaza ndi index yayikulu ya glycemic.

Zomwe zimakhudza

Kuphatikiza pa kuti kudya zakudya zomwe zimakhala ndi shuga ndi zinthu zina zovulaza kumabweretsa kuchuluka kwa insulin ndi glucose, chizindikirochi chimakhudzanso:

• kumverera kwathunthu. Izi ndichifukwa choti zinthu zophika buledi, maswiti, maswiti sizimakhutitsa njala ngati chimanga, pasitala kuchokera ku tirigu wa durum, etc. Kumverera kwodzaza msanga kumadutsa, kotero munthu amayamba kudya kwambiri,
• ndi kuchuluka kwa zopatsa mphamvu zomwe zadyedwa. Malinga ndi kafukufuku, iwo omwe adadya kwambiri ndi index yayikulu ya glycemic adapeza ma calorie 90 kuposa maphunziro ena onse. Izi zimakhudzana mwachindunji chifukwa chakuti maswiti ndi ufa zimatengedwa mwachangu, ndiye kuti pali chikhumbo chofuna kudya china china mwachangu,
• kuwonda. Anthu omwe amakonda zakudya zamafuta othamanga amakhala ndi mafuta onenepa nthawi zambiri kuposa omwe amakonda zakudya zopatsa mphamvu pang'ono. Kugwiritsa ntchito mankhwala otsika a GI kuti muchepetse kunenepa kumathandizira kuti muchepetse thupi mofulumira.

Komabe, musanadye zakudya zotere, muyenera kukaonana ndi dokotala yemwe adzakuwunikireni. Musaiwale kuti shuga yochepa ya magazi imatha kukhala gawo la hypoglycemic. Vutoli lidzasokoneza thanzi, chiopsezo chokhala ndi ma pathologies chikuchulukirachulukira. Osamadya chakudya chovuta kudya. Ngati mutha kuwongolera momwe amadyera, ndiye kuti gawo laling'ono lokoma m'mawa silipweteka.

Kodi index yotsika kwa glycemic ndi chiyani?

Zindikirani! Amadziwika kuti mafuta am'mimba, omwe amawonongeka ndi shuga, amathandizira kupanga insulin. Ndiye amene amathandizira kuti thupi lizikundikira mafuta m'thupi.

Mlozera wotsika wa glycemic ndi chisonyezo chomwe chimatsimikiza phindu la zinthu. Ziwerengero zake zili pamtunda kuchokera pa 0 mpaka 40 pamlingo wa mayunitsi zana.

Zinapezeka kuti zakudya zomwe zili ndi index yotsika ya glycemic sizinayambitse kukula kwambiri kwa shuga m'magazi. Kuphatikiza apo, amakamizidwa mwachangu, amapatsa thupi mphamvu yofunikira ndipo ndiwothandiza kwa onse odwala matenda ashuga komanso onenepa kwambiri.

Zindikirani! Zakudya zomanga thupi zovuta komanso zosavuta zimasiyanitsidwa. Ngati mankhwalawo ali ndi GI yotsika, izi zikutanthauza kuti imakhala ndi organic kuchokera ku gulu loyamba. Akalowa m'thupi la munthu, amakonzedwa pang'onopang'ono. Zotsatira za ma surges, palibe shuga iliyonse yomwe imawonedwa.

Zakudya zochepa za GI zimaphatikizapo fiber yambiri komanso mafuta ochepa. Ngakhale izi, kumverera kwanjala kumamsiya munthu atatha kugwiritsa ntchito kwa nthawi yayitali. Uwu ndiye mwayi wa chakudya chotere mukamachepetsa thupi.

Tebulo Lotsika la Glycemic Low

Choyamba, ndikofunikira kudziwa kuti chinthu chachikulu chomwe chingasinthe GI, panjira yotsika ndikuwonjezeka, ndikuwongolera. Mwachitsanzo, zotsatirazi zitha kutchulidwa: kwa karoti yaiwisi chizindikiro ichi ndi 34, ndipo masamba omwewo mu mawonekedwe owiritsa ndi 86. Kuphatikiza apo, mpunga wopukutidwa ndi shuga woyengedwa ulinso ndi GI yowonjezera. Izi zikutanthauza kuti malonda omwewo akhoza kukhala ndi mndandanda wosiyana wa glycemic, kutengera momwe amakonzedwera. Ngakhale chipatso chatsopano, popeza kuchuluka kwamalowedwe ambiri kumakhalamo, kumakhala kotsika kuposa msuzi womwe wafinya kuchokera pamenepo ngati zamkati zichotsedwa.

Mlozera wa glycemic ulinso wotsika kwambiri ngati mankhwalawo ali ndi mapuloteni komanso mafuta ambiri. Ndizinthu zachilengedwe izi zomwe zimapangitsa kuti njira yotsimikizika yotsekeramo ikhale pang'onopang'ono, potero imakulitsa nthawi yogaya zinthu zofunika.

Ndikofunikiranso kudziwa kuti index ya glycemic imayendetsedwa ndi kukula kwa zipatso ndi ndiwo zamasamba. Tiyerekeze kuti GI ndi yapamwamba mu nthochi zosapsa (mpaka 45) kuposa zomwe zakhwima (mpaka 90).

Nthawi zina zakudya zokhala ndi index yotsika ya glycemic zimakhala ndi asidi wambiri. Za mchere, m'malo mwake, zimawonjezera index ya glycemic.

Monga mukudziwa, chimbudzi cha chakudya chonse chimafuna nthawi yochulukirapo kuposa kugawanika kwa zinthu zaphikidwa. Popeza izi, sizovuta kunena kuti, poyambilira, GI idzakhala yotsika.

Gome ili pansipa limatchula zinthu zomwe zimakhala ndi index ya glycemic yotsika.

Zakudya zochepa-GI zimaphatikizapo zipatso zosapsa komanso zamtundu wa asidi, komanso masamba osakhazikika. Zipatso zouma nthawi zambiri zimakhala m'gulu lomwe limakhala ndi GI yowonjezera. Mwachitsanzo, zoumba zamphesa kapena zouma zouma, zomwe zimakhala ndi shuga wambiri.

Zinthu zazikuluzikulu za zovuta za carbohydrate secrete porridge. Amapangidwa molimba mtima kuti amapanga malonda okhala ndi index yotsika ya glycemic. Ichi ndichifukwa chake mapala omwe amaphika pamadzi amalimbikitsidwa kuti azidyedwa ndi pafupifupi zakudya zilizonse. Sikuti zimawopseza thupi, komanso mosemphanitsa, ndizothandiza kwambiri. Pambuyo podya chimanga, kumverera kwadzaza kumakhalapo kwa nthawi yayitali, zovuta zamafuta omwe amapanga zomwe amapanga zimapangidwa pang'onopang'ono ndikusintha kukhala ma polysaccharides. Komabe, zonsezi pamwambazi sizigwira ntchito paphiri pomwepo, zomwe ndizokwanira kuthira madzi otentha. Zakudya zotere zimalimbikitsidwa kuti zisapewedwe ngakhale ndi anthu athanzi.

Zakudya sizofunikira kwa iwo omwe asankha kumamatira ku zakudya zochepa za glycemic. Amasiyana ndi zipatso zomwezo chifukwa alibe ulusi, choncho GI ndi yokwera kwambiri. Zokha zomwe timapanga ndi timadziti totsekedwa kuchokera masamba, zipatso ndi zipatso okhala ndi asidi wambiri. Ndikofunika kuti muwaphatikize muzakudya, popeza ali ndi GI yotsika ndipo ndiomwe amapangira mavitamini ambiri.

Zindikirani! Pali zakudya za zero glycemic index. Ndiye kuti, alibe chizindikiro ichi ayi. Izi zimaphatikizapo mafuta. Siziphatikiza chakudya. Mndandanda wazinthu zomwe zili ndi index wa glycemic siziphatikiza nyama, komanso nsomba.

Zinthu zamkaka ndizochepa mu chakudya, kotero GI yawo ndiyotsika.

GI ndi kuchepa thupi

Nutritionists nthawi zambiri amagwiritsa ntchito otsika glycemic index patebulo popanga chakudya cha odwala awo. Amadziwika kuti kumwa zakudya zotere kumathandizira kutaya mapaundi owonjezera. Pali zakudya zina zomwe zimagwiritsidwa ntchito pakuchepetsa thupi, zomwe zimakhazikika pa chizindikiro ichi.

Zindikirani! Ambiri nthawi zambiri amasokoneza malingaliro a "glycemic index" ndi "zopatsa mphamvu." Ili ndilo vuto lalikulu pakuphatikiza zakudya za anthu omwe amafunikira kuchepa thupi, komanso odwala matenda ashuga. GI ndi chisonyezo chomwe chimawonetsera kuchuluka kwa kusweka kwa chakudya chamafuta, ndipo zopatsa mphamvu ndi kuchuluka kwa mphamvu yolowa mthupi la munthu. Sikuti malonda aliwonse okhala ndi zopatsa mphamvu zochepa, ali ndi GI yotsika.

Malinga ndi malingaliro a akatswiri azakudya, zakudya zatsiku ndi tsiku zomwe munthu akuyesera kuti achepetse thupi zimakhala ndi masamba omwe amalimbitsa thupi ndi zinthu zofunika. Kuphatikiza apo, pa nkhomaliro, mumatha kudya nyemba, zipatso, chimanga, zinthu zamkaka.

Ponena za zakudya zomwe zili ndi index yayikulu ya glycemic, akatswiri azakudya salimbikitsa kuti azichotsa pakudya, koma kuchepetsa kumwa. Mkate woyera, mbatata ndi zakudya zina ziyenera kupezeka pamenyu. Malinga ndi akatswiri azakudya, kuphatikizapo zakudya zomwe zili ndi GI yotsika, ndikofunikira kudya zakudya zokhala ndi index yayikulu ya glycemic, koma mwa chifukwa.

Zofunika! Mwanjira ina kapena ina, katswiri yekha ndi amene ayenera kupanga zakudya. Kupanda kutero, kunyalanyaza thupi lanu pazinthu zopindulitsa zomwe zimafunikira pakugwira kwake ntchito moyenera, mutha kuvulaza.

Ndikofunikanso kukumbukira kuti chamoyo chilichonse chimachita mosiyanasiyana pakudya michere yosavuta. Zinthu zomwe zimakhudza njirayi ndi monga zaka. Thupi lokhazikika limakonda kuphatikizidwa mafuta kuposa laling'ono. Chofunikanso chimodzimodzi ndi chilengedwe cha malo omwe munthu amakhala. Mpweya wowonongeka umasokoneza thanzi komanso umachepetsa zochitika za ziwalo zonse ndi machitidwe. Udindo wofunikira umaseweredwa ndi metabolism. Monga mukudziwa, ngati umachedwa, munthu amakhala wokwanira. Kuchulukana kwa zinthu zachilengedwe kumakhudzidwa ndi kayendetsedwe ka mankhwala. Zachidziwikire, musaiwale za zolimbitsa thupi, zomwe zimathandiza kwambiri kuchepetsa thupi.

Chifukwa chake, index ya glycemic ndichizindikiro chofunikira kwambiri chomwe muyenera kulabadira mukamalemba zakudya zamagulu a anthu odwala matenda ashuga komanso kufuna kuchepetsa thupi. Koma munthu wathanzi ayenera kupewa kudya kwambiri mafuta omwe ali ndi GI yayikulu. Ngati nthawi zonse pali zinthu zomwe zimakhala ndi mayunitsi 70 kapena kuposerapo, zomwe zimadziwika kuti "glycemic shock" zitha kuchitika.