Kiwi Glycemic Index ndi magazi a shuga pazotsatira zake

Zipatso ndi imodzi mwazakudya zochepa zomwe zimatha kudya shuga. Chiwerengero cha kutumidwa komwe chimaloledwa komanso kuchuluka kwa momwe zimagwiritsidwira ntchito zimadalira momwe zimayambitsa masiponthi m'magazi a magazi. Chizindikiro ichi ndicho mndandanda wa zipatso za glycemic (GI).

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Chifukwa chiyani chizindikirochi ndichofunikira?

Zakudya zoyenera kwa anthu odwala matenda ashuga ndizofunikira kwambiri pakuchiritsa moyenera komanso chitsimikizo cha thanzi labwino. Menyu yophatikizidwa kwa masiku angapo imatha kukhala yosavuta kwa wodwalayo, koma chifukwa cha ichi muyenera kudziwa zina mwazinthu. Chimodzi mwa izo ndi GI, yomwe imawonetsa momwe mbaleyo ipangitsira kuti magazi atuluke m'magazi ndikuwonjezera shuga. Mwa njira, GI ya glucose yoyera ndi mayunitsi 100, ndipo ndikuyerekeza ndi zomwe zina zotsalazo zimayesedwa.

Popeza zipatso ndizophatikiza pazakudya zomwe anthu amakonda odwala matenda ashuga, ndikofunikira kumvetsetsa kuti ndi zakudya zingati ndipo ndi zakudya ziti zomwe zingathandize kuti musavulaze thupi. Posadziwa mulingo wa GI (wotsika kapena wapamwamba), anthu ena amadzidulira mtundu wamtunduwu, akumapatsa mavitamini ndi zinthu zina zopindulitsa.

Zomwe zimakhudza Gi?

Zomwe zimakhala ndi ma fiber opera mwa iwo, komanso kuchuluka kwa mapuloteni ndi chakudya, zimakhudza zipatso za GM. Kuphatikiza apo, chizindikirochi chimadaliranso mtundu wa chakudya (mwachitsanzo, fructose imakhala yokoma nthawi 1.5 kuposa shuga, ngakhale GI yake imangokhala 20, osati 100).

Zipatso zimatha kukhala ndi otsika (10-40), apakati (40-70) ndi okwera (oposa 70) GI. Chotsikirapo chizindikiro ichi, chimachepetsa msuzi, chomwe ndi gawo lamalonda, ndipo zimakhala bwino kwa odwala matenda ashuga. Kusintha kwadzidzidzi kwamagazi a shuga m'magazi ndikosafunikira kwambiri, chifukwa kungayambitse zovuta zambiri komanso thanzi labwino. Makhalidwe a GI a zipatso zotchuka kwambiri akuwonetsedwa patebulopo.

Zipatso zabwino kwambiri pankhani ya shuga

Kutengera tanthauzo la "glycemic index", ndizosavuta kulingalira kuti ndi shuga ndikofunikira kudya zipatso zopanda mtengo uliwonse.

Mwa iwo, zotsatirazi (zothandiza kwambiri kwa odwala matenda ashuga) zitha kudziwika:

Maapulo, mapeyala ndi makangaza ndiofunika kwambiri pamndandanda uno. Maapulo amafunikira kuti chitetezo chaumunthu chidziwike, amakhazikitsa magwiridwe antchito amkati ndikuthandizira magwiridwe antchito a antioxidant mthupi. Zipatsozi zimakhala ndi pectin, zomwe zimachotsa poizoni m'thupi ndikuthandizira kapamba.

Mapeyala amathetsa ludzu ndipo ali ndi mphamvu yolerera, chifukwa pomwe amatha kuyendetsa magazi mofatsa. Amawonetsa antibacterial momwe ndipo imathandizira njira yobwezeretsa ndikuchiritsa minofu yowonongeka m'thupi. Chifukwa cha kukoma kwake kosangalatsa, peyalayo imatha kusintha maswiti owononga a shuga.

Kugwiritsa ntchito makangaza kumakupatsani mwayi kusintha masanjidwe a chakudya ndi lipid metabolism m'thupi. Amachulukitsa hemoglobin, ndipo chifukwa cha kuchuluka kwa michere, amasintha chimbudzi. Ma grenade amateteza kupezeka kwa zovuta mu kapamba ndikukulitsa mphamvu zonse.

Chipatso china chamtengo wapatali kwa odwala matenda a shuga ndi pomelo. Choyimira ichi cha zipatsozi chimanena za zipatso za citrus ndipo chimakoma pang'ono ngati mphesa. Chifukwa cha GI yake yotsika komanso mndandanda wonse wazopindulitsa, zipatsozo zingakhale zowonjezera pazakudya. Kudya pomelo muzakudya kumathandiza kuwongolera thupi komanso shuga wamagazi. Imafulumira kagayidwe ndipo imakhutitsa thupi ndi mavitamini. Kuchuluka kwa potaziyamu mkati mwake kumakhala ndi zotsatira zopindulitsa pakugwira ntchito kwa mtima ndi mitsempha yamagazi, ndipo mafuta ake ofunikira amalimbitsa chitetezo chamthupi ndikuwonjezera kukana kwa matenda opuma.

Zinthu Zapakatikati GI

Zipatso zina zomwe zimakhala ndi GI yovomerezeka zimaloledwa kugwiritsidwa ntchito mu shuga chifukwa cha zofunikira, koma kuchuluka kwake kuyenera kuyenera kusiyidwa. Izi zikuphatikiza:

Madzi a chipatsochi amachepetsa ukalamba ndikuthandizira bwino ntchito ya minofu ya mtima. Imakhutitsa thupi ndi vitamini E ndi folic acid (amathandiza kwambiri azimayi omwe ali ndi matenda ashuga). Zinthu izi zimathandizira kukhala olimba m'thupi komanso kupewa matenda ochulukitsa m'mimba.

Nthochi imadzaza thupi ndi mavitamini ndi mchere. Akadyedwa, munthu amasintha, chifukwa amathandizira kupanga "chisangalalo cha chisangalalo" - serotonin. Ndipo ngakhale ndolo ya glycemic ya nthochi siyotsika kwambiri, nthawi zina zipatsozi zimatha kudyeka.

Chinanazi chimathandiza kuti muchepetse kunenepa kwambiri, kuphatikiza apo, chimawonetsa kutchulidwa kotsutsa-kutupa ndipo kumachepetsa kutupa. Koma nthawi imodzimodzi, chipatsochi chimakwiyitsa mucous membrane wam'mimba ndi matumbo. Pazakudya za matenda ashuga, chinanazi nthawi zina chimatha kupezeka, koma zatsopano (zipatso zamzitini zimakhala ndi shuga wambiri).

Mphesa ndi chimodzi mwazipatso zokoma kwambiri, ngakhale kuti GI yake ndi 45. Chowonadi ndi chakuti mumakhala glucose wambiri ngati peresenti ya chakudya chonse. Ndiosafunika mu shuga mellitus, chifukwa chake dokotala amayenera kuwunika kudya mphesa nthawi zina, kutengera kuopsa kwa matendawa.

Kodi kukana ndi chiyani?

Zipatso zokhala ndi GI yapamwamba ndizowopsa kwa odwala matenda ashuga. Izi ndizofunikira makamaka kwa matenda amtundu 2, pomwe anthu amakakamizidwa kutsatira zakudya mosasamala. Izi zimaphatikizapo mavwende, madeti ndi zipatso zonse zamzitini zokhala ndi madzi otsekemera. GI imakwera pokhapokha ngati ma compote ndi zakumwa za zipatso zakonzedwa kuchokera ku zipatso. Ndiosafunika kuti odwala matenda ashuga azidyetsa kupanikizana, kupanikizana komanso zipatso "zololedwa", monga maapulo ndi mapeyala.

Ngakhale pali nkhuyu zopindulitsa ndipo, zimawoneka, pafupifupi GI, siziyenera kugwiritsidwa ntchito pa matenda ashuga. Zinthu zambiri zokhala ndi shuga komanso mchere wa oxalic acid zimatha kukhala zotsatirapo zoyipa kwa wodwala. Kanani chipatso ichi mwanjira iliyonse: zonse zosaphika ndi zowuma, sizipatsa shuga aliyense wabwino. Ndikwabwino kuisintha ndi nthochi kapena apulo wothandiza kwambiri.

Kusankha zipatso kuti muthe kusiyanitsa zakudya zomwe mumadya, ndikofunikira kuti musamale ndi GI yotsika kokha, komanso zomwe zili ndi calorie, komanso kuchuluka kwa mapuloteni, mafuta ndi chakudya. Ngati mukukayikira phindu la malonda mu shuga, kukhazikitsa kwake menyu kumavomerezedwa bwino ndi endocrinologist. Njira yabwino komanso yosamala posankhira chakudya ndiyo njira yabwino yokhala ndi thanzi komanso kuchuluka kwa shuga m'magazi.

Ndi zakudya ziti zomwe ndingaphike ndi kiwi cha matenda ashuga?

Kiwi amakonda kudya mwatsopano, amatha kuwonjezeredwa zakumwa ndi masaladi. Kuyambira kiwi, mutha kupanganso kupanikizana, makeke, kuphika zipatso, kuphatikiza popanga nyama mbale. Kiwi zouma zotsogola, mtengowo umatha kukonzedwa mosavuta kunyumba kapena kugula wogula wokonzeka. Zipatso zouma zimagwiritsidwa ntchito mwachangu ngati njira yolimbana ndi kunenepa kwambiri ndi hyperglycemia, chifukwa amagwira ntchito ngati chakudya chochepa kwambiri.

Kiwi imatha kuduladula kapena kudula pakati ndikudya ndi supuni. Ndikofunika kuzigwiritsa ntchito limodzi ndi zipatso za zipatso, izi zimathandiza wodwala yemwe ali ndi matenda ashuga kuti azitha kulekerera matenda oyamba ndi tizilombo, komanso opatsirana.

Madokotala ati mutha kudya zipatso za jamu za ku China limodzi ndi masamba ake, ilinso ndi fiber yambiri, yomwe imakhala ndi zinthu zotsutsa khansa ndi khansa. Kuphatikiza apo, kugwiritsa ntchito zipatso limodzi ndi peel kumapangitsa kukoma kwake kukhala kokulirapo komanso kwakuya. Chofunikira chachikulu pamenepa ndikuwatsuka pansi chipatsocho, izi zithandiza kuchotsa mankhwala ophera tizilombo omwe angagwiritsidwe ntchito pakukula kiwi.

Khungu la zipatso limakhala losalala, limakhala ndi zokutira zofewa zomwe:

1. kusewera ngati burashi yamatumbo,
2. yeretsani thupi la poizoni.

Ndikofunikira kuchotsa peel pazifukwa zokongola, kuti mugwiritse ntchito. Ena odwala matenda ashuga akuti ukali wa peel ndi mphindi yakhumudwitsa kwa iwo.

Kwa odwala matenda a shuga, ndikofunikira kudya saladi wokoma, wophatikiza kiwi. Pophika, muyenera kutenga: kiwi, sipinachi, letesi, nkhaka, tomato ndi zonona wowawasa wopanda mafuta. Zigawozi zimadulidwa bwino, zimasambitsidwa pang'ono, zokometsera zonona wowawasa. Saladi yotereyi imakhala chakudya chabwino kwambiri chakudya.

Kuti vuto la metabolic lisasokonezeke, kiwi imabweretsa phindu lokhalo, ndikofunikira kulingalira ndi index ya glycemic ndi kuchuluka kwa mkate pazinthu zonse.