Zingwe Zingwe - Curve ya sukari

Pali mitundu 200 ya nyemba, imasiyanitsidwa ndi mtundu wa tirigu, kukoma ndi kukula kwake. Chodziwika kwambiri ndi nyemba zopangidwa ndi mandimu ndi nyemba, chifukwa mumatha kuphika mbale zambiri zathanzi. Nyemba nthawi zambiri zimaphikidwa, kukonzedwa m'njira zosiyanasiyana, ndi kusenda kwa tirigu, kuphika mphodza, kudzaza mafuta. Chifukwa chogwiritsa ntchito mankhwalawa, mutha kusintha momwe thupi lilili, kuyeretsa magazi.

Pazakudya za wodwala yemwe ali ndi matenda ashuga, nyemba zimangofunikira, chifukwa m'mapangidwe ake mumakhala protein yambiri, yofanana ndi mapuloteni ochokera nyama. Mphesa zokhala ndi ma amino acid, mavitamini, zimakhala bwino ndipo zimatengedwa mwachangu ndi thupi la munthu. Magalamu zana zana amafuta amapangira 2 g yamafuta ndi 54 g yamafuta, zama calorie pafupifupi 310 kcal. Glycemic index ya nyemba imachokera ku 15 mpaka 35 point.

Kutengera ndi nyemba zamitundu yosiyanasiyana, imakhala ndi kuchuluka kwa magnesium, potaziyamu, phosphorous, calcium, sulfure ndi zinc. Kupezeka kwachitsulo kumapangitsa nyemba kukhala chinthu chofunikira kwambiri kuperewera kwa magazi m'thupi.

Palinso mavitamini B ambiri, A, C, PP mu ma nyemba, koma amayika mtengo wake kwambiri chifukwa ali ndi vitamini E yambiri, mankhwalawa ndi antioxidant wabwino kwambiri ndipo amathandizira kupewa matenda a mtima ndi mitsempha yamagazi. Kupezeka kwake palimodzi ndi ascorbic acid (vitamini C) kumathandizira odwala matenda ashuga kusintha kwambiri mawonekedwe.

Anthu ambiri amadziwa kuti nyemba zimathandizira kusintha matenda omwe ali ndi impso, chakudya chomwe chimakhala nacho chimatha mphamvu. Chochita sichikhala chothandiza pa mavuto ngati awa:

1. kugwira ntchito mopitirira muyeso
2. kutopa kwamanjenje
3. pafupipafupi zovuta.

Kuphatikiza apo, osati mbewu ndi nyemba za nyemba zobiriwira zokha, komanso ma cusps owuma omwe ma decoctions omwe amakhala okonzeka kuchepetsa shuga m'magazi, ndi othandiza kwa odwala matenda ashuga.

Kodi mndandanda wa glycemic ndi chiyani

Mndandanda wamtundu wa glycemic ndi chizindikiro chowonetsa zomwe zili mu glucose zomwe zili m'zinthuzo. Mwanjira ina, zimawerengera kuchuluka kwa shuga omwe atha kudya atatha kudya.

Tiyenera kumvetsetsa kuti GI ndi lingaliro lazinthu, glucose amatengedwa monga maziko ake, index yake ndi 100, zizindikiro za zinthu zina nthawi zambiri zimayezedwa kuchokera 0 mpaka 100, kutengera mtundu wa kuvomerezedwa ndi thupi la munthu.

Zakudya zomwe zili ndi GI yayikulu zimapereka chiwonetsero chachikulu cha shuga, zimagonjetsedwa mosavuta ndi thupi. Zogulitsa zomwe zimakhala ndi index ya GI yocheperako zimachulukitsa kuchuluka kwa glucose pang'onopang'ono, chifukwa chakudya chamagulu m'zakudya zotere sizimatengedwa mwachangu, kupatsa wodwalayo mtima wa kutopa kwambiri.

Chifukwa chake, index ya glycemic iwonetsa momwe izi kapena zakudya zimasinthira kukhala shuga wamagazi.

Nyemba zoyera, zakuda, zofiira, siliculose

Mbewu zoyera zimakhala ndi zinthu zonse zopindulitsa mu kapangidwe kake, komabe, kuphatikiza kwake kwakukulu ndikuthekera kwokhoza kukopa mapangidwe amtundu wa glycemic, kuwongolera magwiridwe antchito a minofu yamtima, ndikusinthanso maboma amitsempha.

Ndikofunikanso kuti mankhwalawo azikwaniritsa thupi la odwala matenda ashuga ndi mavitamini, ma microelements omwe amakhala ndi antibacterial, activating regenerative process katundu, amathandizira kuchira msanga kwa ming'alu pakhungu, mabala ndi zilonda zam'mimba.

Nyemba zakuda zimathandizanso kwa anthu odwala matenda ashuga, ndikofunikira kukhutitsa thupi ndi zinthu zofunika kuziwatsata, zimathandiza kuteteza ku matenda, ma virus. .

Madokotala padziko lonse lapansi amalimbikitsa kuti azisamalira mwapadera zinthu monga nyemba zobiriwira, ndizothandiza kwambiri pa matenda a shuga a mtundu woyamba ndi wachiwiri. Chochita choterocho chimakhudza bwino thupi lathu, mosasamala kanthu kagwiritsidwe ntchito kake.

Zinthu zochiritsa zomwe zimapanga nyemba zimathandiza:

• chotsani poizoni moyenera momwe mungathere
• sinthani kapangidwe ka magazi,
• shuga wotsika
• chotsani zolaola, ziphe m'thupi.

Masiku ano, nyemba za sparagus zimatchedwa mtundu wa fyuluta, womwe umasiya zinthu zofunikira mthupi la anthu odwala matenda ashuga ndikuchotsa zinthu zoipa. Ndizofunikira kudziwa kuti phindu lotere limatenga nthawi yayitali, thupi la wodwalayo limatsuka ndikukhala ocheperako, loletsa mitundu yonse ya matenda opatsirana.

Kugwiritsa ntchito kwa Bean Sashes

Zopota za nyemba sizothandiza kwenikweni ngati mbewu. Gawo ili la mbewu limakhala ndi mawonekedwe ofanana ndi mapuloteni ochokera ku nyama, likufanana kwambiri ndi insulin ya mahomoni, yomwe imapangidwa ndi thupi.

Popeza mapuloteni odziwika bwino ali ndi ma amino acid, amakhala ndi nyemba zambiri komanso nyemba zake zouma. Puloteni ikalowa m'mimba, thupi limadzaza, ndipo mapuloteni ake amapangidwa, kuphatikizapo insulin.

Kuphatikiza pa amino acid pakuphatikizidwa kwa nyemba zotere, mavitamini a magulu B, C, P, mawonekedwe osiyanasiyana, kuchuluka kwa fiber. Thupi lirilonse limathandizira kusintha mafuta m'thupi m'magazi, kutenga nawo gawo limodzi mwachinsinsi cha insulin.

Titha kunena kuti nyemba, mosasamala mtundu ndi njira yakukonzekera, ndi chinthu chofunikira kwambiri chomwe chimathandiza kuchiritsa komanso kupewa kuteteza matenda ashuga.

Maphikidwe athanzi Opatsa thanzi

Zakudya za anthu odwala matenda ashuga sizimangokhala ndi nyemba zophika zokha, zimaloledwa kuphika zakudya zosiyanasiyana kuchokera pachinthucho. Ndikofunika kwambiri kudya msuzi wa puree wopangidwa kuchokera ku nyemba zoyera, kukonzekera muyenera kutenga 400 g ya chinthu choterocho, foloko yaying'ono ya kabichi, anyezi, kuvala adyo, supuni zingapo za msuzi wa masamba, supuni ya mafuta a masamba, dzira yophika, zonunkhira ndi mchere kuti mulawe.

Choyamba, adyo, anyezi, zonunkhira zimayikidwa mu msuzi wochepa mpaka zofewa, kenako kolifulawa, nyemba, zosemedwa mu magawo ofanana, zimawonjezeredwa. Mbaleyi imathiridwa ndi msuzi, ndikubweretsa kwa chithupsa, kenako ndikuwuphika kwa mphindi 20.

Msuzi umathiridwa mu blender, kuphwanyidwa kukhala boma la puree yamadzi, kenako ndikutsanuliranso mu poto. Pa gawo lotsatira, onjezerani amadyera, mchere, tsabola ndi kuwira kwa mphindi zingapo. Tumikirani mbale yotsiriza ndi dzira la nkhuku. Nyemba zamzitini okonzeka sizoyenera kudya.

Mutha kuphika zakudya zokoma kuchokera ku nyemba zobiriwira, mwachitsanzo, zimakhala saladi. Muyenera kutenga:

1. nyemba nyemba - 500 g,
2. karoti - 300 g
3. mphesa kapena viniga ya apulo - 2 tbsp. l
4. mafuta masamba - 2 tbsp. l
5. zonunkhira, mchere, zitsamba kuti mulawe.

Madziwo amawabweretsa chithupsa, pang'ono mchere ndi kuwiritsa nyemba zobiriwira, zophika ndi kaloti mkati mwake kwa mphindi 5. Pambuyo pa nthawi iyi, zinthuzo zimaponyedwa mu colander, zotulutsidwa ndi madzi, zimasungidwira mbale yolimba, yokometsera zonunkhira, viniga ndi zitsamba.

Mwinanso, mutha kupanga saladi wa nyemba za chinangwa ndi tomato, nyemba zotere zimakhala ndi index ya glycemic ya 20 mfundo. Ndikofunikira kutenga:

• kilogalamu nyemba zazingwe,
• 50 g anyezi
• 300 g kaloti
• 300 g wa tomato watsopano.

Kulawa, muyenera kuwonjezera katsabola, parsley, tsabola wakuda ndi mchere.

Kuphika kumayamba ndikuti nyemba zimatsukidwa, kudula mutizidutswa tating'ono, kutsanulira ndi madzi otentha ndikuloledwa kukhetsa madzi. Kenako kaloti ndi anyezi amatsanulidwa, kuwotchera pang'ono mafuta ochepa masamba mpaka zofewa. Pa gawo lotsatira, tomato amadutsa kudzera mu chopukusira nyama, kuphatikiza zida zonse ndikuyika mu uvuni, kuphika kwa mphindi 20 kutentha kwa madigiri a 180.

Ndikofunikira kusunga mbale mufiriji; imatha kuwuphika kuzizira komanso kutentha.

Phindu ndi zovuta za nyemba

Mosakayikira, malonda a nyemba ndi othandiza kwambiri ndipo samayambitsa nthovu m'magazi amwazi, koma mankhwalawo amakhalanso ndi zovulaza. Chifukwa chake, imakhumudwitsa kupangidwe kwamagesi kwambiri m'matumbo. Kuti muchepetse izi mu mbale pomwe nyemba zimaphika, ikani pepala laling'ono la peppermint.

Ngati wodwala matenda ashuga akudwala matenda ena, atha kudwala chifukwa cha kudya nyemba. Odwala omwe ali ndi matenda ashuga sayenera kulekerera bwino ngati ali ndi matenda owopsa kapena a kutupa kwa kapamba, cholecystitis. Ndi nyamakazi, yade, nyemba zimayambitsa zovuta komanso matenda atsopano.

Ndiosafunika kudya nyemba zobiriwira, zimatha kukhala ndi poizoni. Ndi bwinonso kusadzaza nyemba ndi mafuta kapena mapuloteni a nyama mukamaphika, chifukwa izi zimachepetsa kwambiri kugaya chakudya.

Muyenera kudziwa kuti pali zoletsa zina pakugwiritsa ntchito chinthu chophika, mwachitsanzo, ndibwino kupatula kanyumba konse kuchokera kwa odwala matenda ashuga:

1. osagwirizana, amasira nyemba ndi nyemba,
2. pa mimba, yoyamwitsa.

Ngati wodwalayo akufuna kuphatikiza mankhwalawo m'zakudya, ndikofunikira kukaonana ndi dokotala poyamba, yekha ndiamene angapangitse zolondola zokhudzana ndi njira yokonzekera ndi kuchuluka kwa nyemba. Pokhapokha ngati izi zakwaniritsidwa pomwe tingayembekezere kuti thupi lipindule kwambiri ndipo matendawa sawonjezereka.

Katswiri wa kanema mu nkhaniyi atchulapo zabwino za nyemba za shuga.

Zothandiza nyemba.

Magulu angapo a mavitamini - B1, B2, B3, B6, C, E, K, PP - kawirikawiri sizotheka kupeza zinthu zotere! Kuphatikiza apo, nyemba zimakhala ndi puloteni yogwira mpaka 25%, yomwe mu thanzi lake limaposa mitundu ina ya nyama. Ndipo si zonse! Mapuloteni omwe ali m'zinthu izi amalowetsedwa ndi thupi lathu ndi 70-80 %unzi - chithunzichi chikuwoneka bwino kwambiri.

Bean Glycemic Index zimatengera mitundu. Zoyera - 35, zofiira - 27 ndi nyemba zobiriwira zimakhala ndi GI yamayunitsi 15 okha. Nthawi yomweyo, ndikofunikira kulabadira kuti glycemic index ya nyemba zamzitini ndi magawo 74. Ndipamwamba kwambiri chifukwa shuga imagwiritsidwa ntchito kuti isungidwe.

Chifukwa chakuti nyemba zimakhala ndi zinthu zambiri zofunikira komanso mavitamini, akatswiri azaumoyo amalimbikitsa kuti ndizothandiza kupewa ndi kuchiza matenda osiyanasiyana. Pamndandanda uno mungazindikire:

- shuga mellitus - ali ndi mphamvu yofanana ndi insulin, amachepetsa glycemia m'magazi, amasintha kagayidwe kachakudya,
- chifuwa chachikulu,
- atherosclerosis, matenda oopsa, ndi zina zambiri.

Kugwiritsa ntchito nyemba kumathandiza pa ntchito ya chiwindi, kuchiritsa njira zotupa. Zakudya zochokera mmenemo zimathandizira gout ndi zovuta zina zamanjenje.

Ndi index wa nyemba tidaganiza.

Sindikuganiza kuti ndizomveka kuti anthu azigwiritsa ntchito zodzikongoletsera. Cleopatra adagwiritsa ntchito maski amaso kuchokera ku nyemba. Zokongola zamakono, kuti mukwaniritse kudzipindulitsa ndikuchotsa makwinya, wiritsani zipatso za nyemba, kupukusirani kudzera mu sume ndikusakaniza ndi mandimu ndi masamba mafuta.
Nthawi zina onjezani nyanja yamchere kapena uchi.

String Bean Glycemic Index

Pa intaneti mutha kudziwa kuti GI ya nyemba zazingwe ndi magawo 10, ndi magawo 15, komanso magawo 42. Ndikuganiza kuti mutha kupeza matanthauzidwe ena ambiri.

Pazokonda zanu, lembani mzere wosaka Yandex, Google (kapena chilichonse chomwe mungagwiritse ntchito) mawu oti: "chingwe"Kapena china chofanana, kenako nkumatsata maulalo. Ntchito yodala.

Komwe ziwerengerozi zimachokera ndi mbiriyakale sichinena kanthu. Olembawo zolemba amatenga kuchokera m'maloto awo, oyerekeza pamipanda ya khofi, kapena mwina ajambulapo makadi angapo kuchokera pamatunduwo ndikuwerengetsa kuchuluka kwa mfundozo.

Ndipo owerenga ambiri amayesa kupeka chakudya malinga ndi tsamba loyamba lomwe amapeza.

Kodi zolakwika ndi inu? Kodi mumasanthula zambiri, ndikufanizira magwero? Kapena mwina muli ndi labotale yanu ndikuyesa kuyesera?

Ayi. Mwambiri, mutatha kuwerenga mizereyi, mudadabwa chisokonezo chomwe chimalamulira ndi ma GI awa pa intaneti. Inde, iyi ndi pi yathunthu ((kungomveka kokweza, osati mawu omwe mumaganizira nokha).

Ndikuwona kuti simukhulupirira chowonadi cha mawu anga. Ndikunena - lowani mu injini yosaka "nyemba za GI" ndikutsatira maulalo angapo. Pakali pano kuti musakayikire. Mwadzidzidzi, ndikukunamizaninso, ndikupereka maloto anga ndikuwonetsa mwayi m'matumba osiyanasiyana ngati chowonadi. Ndipo mukatsimikiza kuti ndikulankhula zowona, pitilizani kuwerenga ndi gawo lina la chidaliro m'mawu anga.

Ndipo nkhani yabwino. Ngati funso lofunsidwa pamwambapa: "Kodi muli ndi nkhani yoyeserera komanso ya labotale?", Mwayankha kuti "ayi", ndiye kuti mukudziwa - tsopano muli ndi mayeso oyeserera, lingalirani kale, koma zambiri pambuyo pake pambuyo pake. Tsopano tibwerere ku ma nkhosa athu. Izi ndi za iwo omwe amatenga zizindikiro za GI kuchokera padenga ndikukusokeretsani.

Chifukwa chiyani "olemba" athu alibe m'modzi wokhulupirika ndipo onse ali ndi chiwerengero chofanana chofotokozera GI ya nyemba zazingwe?

Kuti mumvetse izi, ndikukutumizani kuti muwerenge nkhani yapamwamba kwambiri ya Chirasha yokhudza index ya glycemic pa intaneti. Inde, ngati mukufuna chidziwitso chododometsa ichi, ndiye kuti kusawerenga nkhaniyi kungakhale mlandu kwa inu nokha. Wolemba adalemba kwambiri polemba. Musaiwale kumukonda kumeneko.

Ndikudziwa kuti ambiri, powona kuchuluka kwa nkhaniyi, amagwedeza mitu yawo, nati mumtima mwawo: "Inde, ...". Ndipo ndizo zonse. Palibe kuphunzira konse. Chifukwa chiyani amaphunzira pamenepo - sangawerenge konse.

Koma bizinesi yanu, ngati mukufuna, mutha kuwerenga zolemba zazifupi komanso zosavuta komwe zingakukhazikitseni, osamvetsetsa za GI iliyonse yazogulitsa zosiyanasiyana, ndipo pamaziko a izi, mudzadziwerengera nokha kenakake.

Omwe adawerenga nkhani yokhudza GI, yomwe ndidatchulayo, mwina amvetsetsa kale zomwe zimachitika. Koma za inu nokha, owerenga okondedwa. Inde, inde, makamaka kwa inu, ngati amene sanawerenge nkhaniyi - ndikulongosola mwachidule.

Chowonadi ndi chakuti njira inayake yapangidwa poyesa zinthu. Njirayi ikufotokozedwa patsamba la bungwe lodziwika bwino kwambiri pantchito yolozera glycemic index. Ndi bungwe la mtundu wanji ndipo ndi tsamba lamtundu wanji lomwe lidalembedwa patsamba lomwe simunawerenge. Koma ndikuwona kuti chidwi chanu pankhaniyi chikufika kale pamlingo wina watsopano. Muyenera kuti mwatsegula kale tabu. Mukudziwa? Ndipo zimapatsa chiyembekezo.

Ndiye apa. Njirayi imaphatikizapo kudya osachepera zochuluka kwambiri za zomwe mwaphunzira kuti mupeze magalamu 25 am'minyewa. Njira yokhazikika imaphatikizapo 50 g ya chakudya chambiri. Izi, ndikuyandikira, zidalembedwanso mu nkhani yomwe ndatopa kale kufotokoza.

Ndipo tsopano ife timatenga chowerengera ndi kuwerengera. Koma, choyamba, tiyeni tisankhe zomwe tikalowe mu chipangizochi. Tidziwitsa zomwe zalembedwapo.

Maphukusi ndi osiyanasiyana, nyemba zobiriwira palinso zosiyana. Pali nyemba momwe magalamu 100 okha amafuta pama gramu 100, ndipo nthawi zina amaposa 7.5 g.

Ndipo izi ndizosiyana nthawi zopitilira 2,5.

Phunziroli, tinagwiritsa ntchito nyemba zotsatirazi:

Ili ndi 3.7 g yamagulu owonjezera amoto pamagawo zana.

Chifukwa cha mafuta osachepera 25 g wamagulu azakudya (monga momwe timayembekezera ndi njira yopezera chidziwitso cha glycemic), tiyenera kugwiritsa ntchito 675 g pamalonda awa (25: 3.7 × 100 = 675).

Ndikofunikira kupukuta mapaketi opitilira 1.5 pampando umodzi, ndikuchita izi mwachangu (mwa njira, zomwe zaphunziridwazo zimadyedwa mwachangu).

Pankhani ya nyemba, pomwe 3 g yokha ya chakudya, zimakhala zofunikira kudya 830 g (misa idzakhala yochulukirapo mukaphika). Kuwerenga koteroko kumakhala kuyesa kwenikweni kwa aliyense amene angadye. Wina sakanakhoza kudutsa, asanalowe patsogolo njira yokhazikika ya kudya kwa sayansi.Wina, atathawa ndikangokhala kwakanthawi kuchipatala, amabwereranso m'malo omwe amadya za sayansi, ndipo timadziwa kuti GI ili ndi nyemba zingwe.

Ndipo, zikuwoneka kuti pakadali pano sipadakhala odzipereka kudya nyemba zobiriwira makamaka zazikulu zokulirapo. Mulimonsemo, sindinapeze kafukufuku wotero pa webusayiti ya Sydney University.

Mwinanso, ndi kukula kwa gawo komwe kumawoneka ngati khoma losagonjetseka patsogolo pa wofufuzayo. Ichi ndichifukwa chake "olemba" pa intaneti ayenera kupanga nyemba za GI kuchokera kumutu. Ili ndi yankho la funso lomwe ndidafunsa pamwambapa. Kumbukirani, panali funso lomwe lidayiwalika kale pansi pa kulemera kwamawu ambiri omwe adatsata funsoli? Zosokoneza pang'ono, koma timamamatira pamapangidwe (funso - kufotokozera - yankho).

Ndipo popeza sitikhulupiriranso olemba kuchokera pa intaneti, sitinapeze yankho patsamba la webusayiti ya Sydney - ndi nthawi yoti akhazikitse zida zolemetsa. Ndipo pamenepa ndidzakhala wojambula zaluso. Nayi njira yofatsa.

Mbale 400 g ya nyemba zobiriwira, theka la anyezi ndi mazira awiri

Phunziroli lidalamulidwa kwa ine. Lamuloli likuwonetsa zomwe zikuyenera kufufuzidwa - iyi ndi mbale ya nyemba zobiriwira.

Nyemba zimayenera kukhala za ku Serbia kapena Chipolishi. Malo omwe nyemba sizinali zofunikira kwambiri - ichi chinali cholinga. Ndinaona kuti ndikofunikira kukwaniritsa chikhumbochi - Nyemba za zingwe zaku Serbia zidagulidwa.

Nditatha kugwira ntchito pa cholembedwa cha glycemic index, ndidakali ndi glucometer komanso kakhitchini, komwe nawonso adakhudzidwa ndi ntchitoyi. Koma ndinalibe zingwe zoyesa, ndipo batire yomwe inali mu mita inali pafupi kufa.

Chifukwa chake, zidagulidwa:

• Zingwe zoyeserera.
• Battery CR2032.
• Achisanu nyemba za ku Spain.
• Mazira a nkhuku C0.

Ndatsala pang'ono kuyiwala - anyezi ochulukirapo.

Zomwe zili zoyeserera:

• 400 g nyemba zobiriwira zachisanu.
• 2 mazira a nkhuku C0.
• 87 g anyezi (theka anyezi).
• Mchere (mwina pafupifupi 4 g - osalemedwa).
• Madzi (1/2 voliyumu ya nyemba, mwina pafupifupi 300 ml - yatsanulidwa pamaso).

Chinsinsi chidaperekedwa ndi kasitomala, yemwe dzina lake ndidasankha kusunga chinsinsi.

Izi ndi zomwe ma 87 g anyezi amawoneka:

Izi ndi nyemba, anyezi ndi madzi:

Izi ndi nyemba pambuyo pa mphindi 30 kuchokera pakubinya, ndi mazira awiri osweka ndi osakanizidwa:

Chithunzi cha mbale yotsirizidwa idayikidwa koyambirira kwa kufotokozera kwa Research No. 1.

Phunziro linali bwanji

Kusala chakudya chisanachitike panali pafupifupi maola 15.

Nthawi yomwe idadyedwa ndi mphindi 12. Chofunikira kwa kasitomala chinali chakuti mbale idyedwe pang'onopang'ono. Ngati mukukumbukira, ndiye kuti pa kuphunzira mndandanda wa glycemic, chakudya chophunziridwacho chimadyedwa mwachangu. Pankhaniyi, chakudya sichinasinthidwe.

Kuphatikiza pa mbale zofufuzidwa, palibe chomwe chidadya kapena kuledzera.

Mu ola loyamba, miyezo 10 ya glucose m'magazi inapangidwa, ndi miyeso 6 munthawi yotsatira yophunzira.

Chotsani miyala yopotera shuga

Mwa njira, yowerengera GI pogwiritsa ntchito ma protocol apadera molingana ndi ISO 26642: 2010 gawo lochepa chabe la graph ili ndi lomwe lingagwiritsidwe ntchito. Ili pa tchati ili m'munsiyi imakhala ndi mutu.

Zojambula

Modabwitsa, mphindi imodzi chakudya chikayamba, shuga m'magazi adalowetsa 0,6 mmol / L. Izi mwina zikuchitika chifukwa cha kutulutsidwa kwa insulin poyambirira kudya chakudya m'mimba, i.e. kutulutsidwa kwa insulini sikuli pa glucose, koma kudya zakudya zam'mimba.

Madontho a shuga m'magazi atayamba kudya adalemba koyamba ndi ine pazoyeserera zomwe zimayikidwa polemba nkhani yokhudza GI. Chifukwa chake, nthawi ino ndinali wokonzekera izi ndipo ndinapeza kulephera uku ndi ma sampuli angapo wamagazi koyambirira koyesera. Koma kudabwitsanso kudali kuchuluka kwa shuga mumphindi zochepa pambuyo chakudya. Ndipo nditayamba kudya kosangalatsa, i.e. kwa mphindi iyi ndimatha kukankha zochuluka za nyembayi m'mimba mwanga, zomwe zimapangitsa kuti makina am'mimba aphulike kwambiri ndipo, chifukwa chake, kutulutsidwa kwakukulu kwa glucagon-like peptide-1 (GLP-1 kapena GLP-1), komwe kumakulitsa katemera wa insulin.

Pali nsonga iwiri. Peak yoyamba pa mphindi 26 ndi 36 (5.6 mmol / L). Chiwonetsero chachiwiri pamphindi 53 (5.8 mmol / L). Mwakutero, nsonga yachiwiri ndi 0,2 mmol / L yayitali kuposa yoyamba.

Pafupifupi mphindi 74 pali kuyamwa kwakuya mpaka 4,6 mmol / L. Zomwe zinkaphatikizidwa ndi kumverera kwanjala yochepa. Nthawi yomweyo, gawo lomwe lidatsidwalo linali lalikulupo - mutangodya, kumimba kwakumveka. Posakhalitsa kumverera kwanjala kudadutsa, koma kuwonekera mu kulephera kwotsatira mpaka ku 4.6 mmol / L m'maminiti a 109.

Mapeto a Phunziro 1

Kulephera kwakanthawi kamphindi chakumayambiriro kwa chakudyacho kumatha kuchitika chifukwa cha cholakwika choyeza (chingwe cholakwika, kusayenda bwino kwa zamagetsi, kapena china). Ndikofunika kubwereza kuyesako, koma ndi kuchuluka kwa magazi musanadye ndipo nthawi yomweyo mukatha. Izi zipangitsa kuti kumvetsetsa ngati kulephera kotereku kumakhala koyambirira.

Maonekedwe atypical a peak pawiri pomwe nsonga yachiwiriyo ndi yayitali kuposa yoyamba kufotokozedwa ndi zinthu ziwiri.

Choyambirira ndikuti mbaleyi inali ndi zopatsa mphamvu zochepa. Zochepera pazochepera zomwe zimagwiritsidwa ntchito kudziwa GI.

Chachiwiri ndikuti chakudyacho chinadyedwa motalika - mphindi 12. Mukayeza pa GI izi zimachitika mwachangu. Izi zitha kunditengera pafupifupi mphindi 3-4.

Chikoka chachikulu chinali chifukwa cha chinthu choyamba. Mwambiri, anthu ambiri amamvetsetsa chifukwa chosowa mafuta ochulukirapo poyesa kungasokeretse phindu lenileni la chinthucho, koma kwa iwo omwe sanamvetsetse, ndifotokoze.

Mwa munthu wathanzi, insulini imapangidwa osati kokha pambuyo chakudya. Palinso zotulutsa zakumbuyo. Chiwindi chimaphwanya glycogen yomwe imasungidwamo, ndipo glucose amatuluka m'magazi. Glycogen ya chiwindi imasweka makamaka pamene thupi liperewera mu shuga, i.e. ndiye mukakhala ndi njala. Backulin insulin imachotsa glucose uyu kuchokera ku chiwindi glycogen kupita m'maselo.

Popeza thupi limatulutsa shuga ndi insulin m'magazi nthawi zonse, ngakhale pamimba yopanda kanthu, chisonyezo cha shuga m'magazi chimayenda pang'ono, koma sichikhala pamlingo womwewo kapena sikuti chimangomaliza kuchepa.

Chifukwa chake, ngati pakuyesa kuti pakhale shuga m'magazi pali chakudya chochepa kwambiri, ndiye kuti kusinthasintha kwa shuga mu shuga kungalepheretse kusintha kwa zinthu zomwe zadyedwa, ndipo zotsatira zake sizingafanane ndi zolondola.

String Nyemba Msuzi

Kafukufukuyu adandilamula ndi kasitomala yemweyo, amene dzina lake sindinakuuzeni kale.

Kuti ndifananize bwino zotsatirazi, ndinayenera kugula nyemba zofanana ndi zomaliza. Sizinali zophweka, koma ndinazichita.

• Achisanu nyemba za ku Spain.
• Zachikazi.

Kapangidwe kakang'ono kokhudza ma lancets.

Lancet ndi chida chosalala choboola thupi (singano).

Chithunzicho chikuwonetsa bokosi lomwe ndidagula ndi lancets. Panalibe filimu yodzitetezera pa iyo. Kuphatikiza apo, kunalibe chitetezo chilichonse chotsegula, i.e. chivundikirocho chidatsekedwa pa tepi (onani chithunzi), chomwe chingang'ambike, gwiritsani ntchito lancet, kubwezeretsanso chindoko, ndikumanganso tepiyo. Mafuta amatha kulowa m'bokosi lotere kudzera m'makola, ndipo ngakhale fumbi lopatsidwa kukula kwa izi. Pazonse, ndinadabwitsidwa mosasangalatsa ndi phukusi.

Palibe vuto, sindingakwiyire izi, ndikungolakalaka wopanga mapangizowa atafa ndi Edzi.

Aloleni angotenga chiwindi C.

Aloleni achotsedwe ndi manja awili ndipo ndi zomwe.

Zomwe zili zoyeserera:

• 400 g nyemba zobiriwira zachisanu.
• 911 ml ya madzi (nthawi ino ndinayesa kuti ikhale yotsimikizika).
• 5-6 g mchere (masikelo akuwonetsa 5 kapena 6 g).

Phukusi lonse i.e. 400 g, yathiridwa mu poto:

911 ml ya madzi idatsanulidwa, mchere wa 6 g unawonjezeredwa:

Atawiritsa, msuziwo anaphika wina kwa mphindi 16.

Chithunzi cha mbale yotsirizidwa idayikidwa koyambirira kwa kufotokozera kwa Research No. 2.

Mapeto a Phunziro 2

Mphindi 2 atatha kudya, panali kuwuka kwa magazi. Izi mwina zikuchitika chifukwa cha kusinthasintha kwa shuga m'magazi mwachisawawa (popanda chakudya). Ndikukumbutseni kuti chakudya chisanayambe, ndinalemba kusinthasintha kwa 0,2 mmol / l kwa mphindi ziwiri.

Pali nsonga yayikulu, yomwe imapangitsa "slide" yazithunzi kutetezedwa.

Kuyerekeza kwa maphunziro awiri

Poyerekeza majika awiriwo, titha kuwona kuti woyamba uli pafupifupi kulikonse. Sindimayanjana ndi njira yophikira nyemba, komanso chikhalidwe cha thupi. Titha kuwona kuti poyamba paja poyambira panali shuga wa magazi (5.5 mmol / l, ngati simulakwitsa). Zachidziwikire, zingakhale bwino kubwereza kuyesayesa uku, mwinanso, bwino, kuchitira nawonso kwa munthu wina. Kuti muwone mndandanda wa glycemic, panjira, malonda amayesedwa pa anthu 10 athanzi labwino. Koma ndiye kuti. Izi ndizabwinonso kuposa momwe mungapezere kwina.

Njala yomwe mumayeseza supu ija idamveka yamphamvu kuposa nthawi yomwe mumayeseza mbale, pomwe anyezi ndi mazira adawonjezeredwa.

M'magawo onse awiriwa, pali nsonga iwiri, yomwe imapangitsa kuti matayala asanduke.

M'litali mwake pawiri panali mphindi 24 (29-53), ndipo kwachiwiri mphindi 23 (16- 39). Koma mwakuwona, kusiyana kumawoneka okulirapo chifukwa chakuti koyambirira, kukula kwa nsonga sikunali kwakuthwa monga kwachiwiri. Komanso, kunyenga kwa kusiyana kwakukuru kumapangidwa chifukwa chakuti gawo lachiwiri (msuzi) limapezeka pansipa yoyamba chifukwa choti dera lomwe limapindika koyamba limadziwika kuti ndi loyang'ana kumbuyo kwa lokhota yachiwiri, i.e. mulingo wa 5.2 mmol / L wokhotakhota wachiwiri ndiwokwera kuposa mulingo woyambira, ndipo kwa oyamba ndi malo okutsikira (0,3 mmol / L ochepera muyeso wamimba yopanda kanthu).

Peak kuyesanso kwachiwiri kunali kofulumira kwambiri. Izi zidachitika kale mphindi 16. Poyesa koyamba, mudali mphindi 29.

Kulephera kwakukulu pakuyesera kwachiwiri kunalinso koyambirira - mu mphindi ya 50. Choyamba - pa 74.

Mwinanso, nthawi zosiyana zazikulu zimachitika chifukwa cha kupezeka kwa nthawi yoyamba yowonjezera mu mazira (mafuta ndi mapuloteni). Zomwe ndimayesera kale ndikuphatikiza mafuta, zomwe ndikufotokozera m'nkhani yokhudza GI, zimachitiranso umboni pankhaniyi.

Zotsatira zonse kuchokera ku maphunziro awiri

Malinga ndi zotsatira za kafukufuku awiri, titha kunena kuti 400 g (yaiwisi kulemera) kwa ichi imakweza shuga poyerekeza ndi mphindi isanayambe chakudya ndi 0,3 mmol / l yokha.

M'magawo onse awiriwa, pawiri adapezapo, kapena tinganene kuti slide lathyathyathya lotalika mphindi 23-24. Mwinanso izi zimachitika chifukwa cha kuchuluka kwa chakudya chamatumbo chomwe chimaperekedwa pa ntchito - 23 g pa kafukufuku woyamba (15 + 8 g kuchokera ku anyezi) ndi 15 g wachiwiri.

Tiyenera kukumbukira kuti chifukwa cha kusakwanira kwa chakudya chamagulu m'maphunziro onsewa, zotsatira zake ziyenera kuthandizidwa mosamala, chifukwa kusinthasintha kwa glucose m'magazi kumatha kusokonezeka ndikusinthika.

Mwachidziwikire, kuchokera pamalingaliro opatsa thanzi, nyemba zobiriwira ndizopanga zomwe zimatha kupereka kukwera pang'ono kwa glucose m'magazi, ngakhale kuti ma carbohydrate omwe amapezeka m'zinthu izi ndi omwe amapangira chakudya chopatsa thanzi. Ngakhale kukhathamiritsa moyenera kumawonjezera shuga pang'ono. Koma nthawi imodzimodzi, satiety sikhala nthawi yayitali, makamaka pankhani ya msuzi.

Fananizani ndi zinthu zina

Ndikuganiza kuti zidzakusangalatsani kuti mufananitse ma curve a nyemba ndi ma curve ochokera kuzinthu zina.

Ndinkayerekeza ma curve ena azinthu zomwe ndidayesa muzolemba pa index ya glycemic ndi ma curve ochokera nyemba zobiriwira.

Ziyenera kudziwika nthawi yomweyo kuti kufananiza mwachindunji sikungakhale kolakwika, popeza magawo azinthu zomwe anali nazo anali ndi magalamu 80 a chakudya, ndipo mu phunziroli anali a 15 ndi 23 okha koma amakondweretsabe. Kulondola?

Nthawi yomweyo, kuchuluka kwa nyemba zobiriwira pamitundu yonseyi kunali kwakukulu kuposa poyesedwa ndi zinthu zina.

Pa tchati chidule chathu, ndinawonjezera ma curve:

• mpunga wazitali wa tirigu
• shuga ndi madzi
• lokoma curd ndi zoumba ku Piskaryovsk chomera.

Ngati mupeza kufanana kwa ma curlo a shuga ndi mpunga, ndiye kuti awa adzakhala pamwamba kwambiri komanso muluzu kwambiri. Makamaka amadziwika ndi shuga. Izi zikutanthauza kuti mankhwalawa, poyerekeza ndi ena omwe amaphatikizidwa, ndiwo "amasula" kwambiri m'magazi.

Koma anthu omwe ali ndi matenda ashuga, motero amadziwa kuti shuga ndi mpunga woyera sizabwino kwa iwo.

Ndizosangalatsa kwambiri kuyerekeza nyemba ndi curd misa. Pamkamwa, misa imakhala yokoma kwambiri ndipo imadziwika ngati mchere. Kuti mupeze chakudya cham'madzi 80 g, muyenera kudya magalamu 421 a mankhwala. Izi ndi pafupifupi mapaketi awiri. Ili ndiye gawo labwino, lomwe ndi zovuta kudya. Ndipo pazonsezi, gawo lotere lidakweza shuga mpaka 5.8 mmol / l, ndendende monga nyemba zazingwe ndi anyezi ndi mazira. Ndipo izi ngakhale zinali choncho kuti panali zowonjezera zina 3.5 zamafuta m'gawo la tchizi chofufumitsa kuposa m'mbale ya nyemba.

Kuyankha kwa shuga m'magazi kuchokera pa curd misa mwina chifukwa chakuti kuphatikiza chakudya, mankhwala amtunduwu amakhala ndi mapuloteni ndi mafuta, omwe ponseponse amafanana ndi ma carbohydrate m'magalamu. Izi zimazimitsa funde la chakudya. Kuphatikiza apo, tchizi chanyumba chili ndi index yayikulu ya insulin kapena, monga index ya insulinemic imadziwikanso. Ndipo popeza pali kutulutsa kwambiri kwa insulini, ndiye kuti kukwera kwa glucose m'magazi kungayembekezeredwe kutsika kuposa ngati kutulutsidwa kwa insulin m'miyeso yaying'ono.

Malangizo

Popeza ndachita zoyesa ziwiri za nyemba, ndipo ndazindikira nyemba m'matumbo athu onse, komanso kudziwa zina ndi zina, ndimakhala ndi ufulu wovomereza izi.

Kuphika nyemba zobiriwira ndi mafuta a masamba.

Monga ndidalemba kale, miniti ya 36 nditatha kudya msuzi, ndidamva kale njala yayikulu. Osachepera mwamphamvu monga momwe analiri asanadye ndi kusala kudya kwa maola opitilira 13. Ndipo mphindi ya 114 mutadya supu ija, njala inangomva. Malingaliro anali kupindika m'mutu mwanga: "M'malo mwake, kuyesa kwakanthawi kuno kukadatha, ndikadatha kudya." Koma zitatha izi, sizinadutse maola awiri chakudya chikatha.

Nyemba zikakhala ndi mazira ndi anyezi, manyazi ngati amenewo sanachitike. Njala idazindikiridwa kuposa ola limodzi chakudya chikatha, ndipo nthawi yomweyo idakhala yofooka kuposa chakudya chisanachitike. Posakhalitsa zidasowa, ndikuyambiranso, patatha ola limodzi ndi theka chakudya chikatha. Ndipo ngakhale pamenepo inali yofooka kuposa chakudya.

Mbale yokhala ndi mazira ndi anyezi inali ndi zakudya zochulukirapo - theka la anyezi (8 g chakudya), komanso tinali ndi mafuta ambiri komanso mapuloteni chifukwa cha mazira awiri a nkhuku. Zachidziwikire, izi ziyenera kuti zidapereka kukhathamiritsa kwambiri, koma panali kusiyana kwakukulu.

Pamwambapa, ndidatchulapo kale zoyeserera ndi mafuta a masamba, pomwe shuga amapindika momwe adasinthira mawonekedwe awo. Mwachitsanzo, pamene ndimayesa 80 g yamafuta kuchokera ku mpunga wazitali wa tirigu wokhala ndi mpendadzuwa, njala idatsala pang'ono kuyeretsa kuposa maola atatu chakudya chitatha, ndipo nditatha maola 5 njala idalibe, koma yolimba kwambiri. Nditayesa kuchuluka kwa mpunga wopanda mafuta a masamba, nditatha maola awiri njala idakhala yolimba. Ndikukumbutseni kuti kale mphindi 36 nditatha kudya msuzi kuchokera ku nyemba zobiriwira, ndinamva njala yamphamvu.

Ngati mukufuna kumverera nthawi yayitali, ndiye kuti masamba azamasamba azakuthandizani ndi izi. Mtengo wa caloric chakudya umachulukako pang'ono, koma pamapeto pake mudzapeza chifukwa chokhala ndi mtima wocheperako, kuphatikiza thupi ndi mafuta achilengedwe. Kuphatikiza apo, kuchokera ku gawo lomweli la chakudya, glucose m'magazi anu adzakwera pang'ono.

Zachidziwikire, ndikulimbikitsa kuphatikiza nyemba zobiriwira muzakudya zanu, ngati mulibe.

Zikomo

Ndipo kotero mudawerenga nkhani yokongola yokhudza nyemba zobiriwira, ndipo mudachita chidwi ndi mutuwo kuti simunayiwala kugawana nkhaniyo pamasamba ochezera. Kapena mwayiwala?

Koma izi sizinakukwanire. Ndipo mudalembanso ndemanga.

Mwa njira, kuwonekera kwa nkhaniyi padzikoli sikongofunika kwanga chabe. Zocheperako kuposa zomwe zidathandizira makasitomala onse pa phunziroli.

Ha, ndi nkhani yanji! - kupindika m'mutu mwako.Ndipo simukuletsa kubweza, mwasankha kutsatira ulalowu kuti muthe kusamutsa wothokoza. Ndani akudziwa, mwina iyi ndi njira yothokoza yomwe ingamulimbikitse kuti alembe pafupipafupi pa blog, mwina ndi momwe mungamulimbikitsire kuchita kafukufuku watsopano. Zachidziwikire, kuyambira nthawi yolemba nkhani yolozera kwa glycemic mpaka kulemba nkhaniyi, zaka 3, miyezi 4 ndi masiku 4 zidapita. Osati nthawi zambiri, komabe, zolemba zofufuzira.

Kodi mukufuna kafukufuku watsopano? - Ndili nawo!

Mutha kudikirira wina kuti ayitanitse kafukufuku watsopano pazomwe akukufunani inunso.

Mutha kudikirira ndikuyembekeza kuti chidwi chachilengedwe cha wolemba malowa chidzamupambana, ndipo adzichititsa kafukufuku wina watsopano, monga momwe adanenera mu nkhani yokhudza index ya glycemic.

Mutha kukhulupiliranso kuti zozizwitsa sizingachitike - kuti mupeza tsamba lina pomwe wolemba wina amachita kafukufuku wotere.

Koma ngati mukufunitsitsadi kudziwa momwe glucose wamagazi amasinthira kuchokera ku chinthu kapena mbale, ndiye kuti mutha kundilamula phunziroli.

Iwo omwe amawerenga nkhani yonena za GI akumvetsa kale kuti index ya glycemic ndi chizindikiro chosazindikira. Ngakhale mndandanda uwu ukadafotokozedwa pazogulitsa, momwe glycemic pamapindikira imachokera kuzinthu izi sizimveka kwathunthu. Kodi shuga amatuluka liti ndipo mumakhala shuga zingati, mapiko ake, ndi otani kapena ofatsa? Palibe chomwe chimadziwika. Ndipo funso lodalira ma GIs awa kuchokera kumasamba ena amakhalapobe lofunikira. Kuphatikiza apo, sitimakonda kudya padera - timasakaniza kwambiri. Ndipo kupeza GI yophatikiza zinthu (mbale) nthawi zambiri ndizosatheka.

Chifukwa chake, ngati, mwachitsanzo, mukufuna kuyambitsa chinthu chatsopano kapena mbale muzakudya, koma muli ndi nkhawa ndi izi, ndiye kuti mutha kundilamula maphunziro omwe angakupatseni malingaliro pazotsatira za izi kapena mbale pa shuga.

Kuphatikiza pa chidikha chokha pa graph, mudzalandira lipoti yanga yowunika pamenepa.

Nkhani izilembedwa patsamba lino, zomwe zikutanthauza kuti osati inu nokha, koma owerenga ena muphunzira zowona zonse pazinthu zina. Chifukwa chake, mudzathandizira kukhazikitsa chidziwitso chatsopano kudziko lapansi.

Panjira iyi pobweretsa chidziwitso mdziko lapansi, ndiloleni ndichoke.

Glycemic index yamitundu yosiyanasiyana ya nyemba

Mwazi wamagazi ndi mndandanda wa glycemic. Mukakhala kuti ndi wamkulu, zimakhala zovulaza kwa wodwala yemwe ali ndi matenda ashuga. Kuphatikiza pazomwe zimapangitsa magazi, GI yayikulu imatha kubweretsa kulemera komanso mafuta ochulukirapo.

Mndandanda wamtundu wa nyemba:

• nyemba zobiriwira - magawo 15.,
• nyemba zofiira - mayunitsi 35.,
• nyemba zoyera - 35 magawo.,
• nyemba zamzitini - mayunitsi 74.

Nyemba zophika kapena zophika ziyenera kukhala gawo lazakudya za onse omwe amatsatira zakudya zoyenera ndikuwunika shuga m'magazi. Odwala a shuga sayenera kudya nyemba zamzitini. Mlozera wokwera kwambiri wa glycemic umachitika chifukwa cha kuphatikiza shuga kwa nyemba panthawi yosamalira.

Mtengo wazakudya

Nyemba ndizothandiza osati kokha pa GI yotsika, komanso pazofunikira zamapuloteni ambiri. Katunduyu amapangitsa haricot kukhala chinthu chopatsa thanzi kwa othamanga, anthu amagwira ntchito molimbika, atopa chifukwa cha matenda oopsa. Zopatsa mphamvu za ma calorie nyemba zowiritsa ndizochepa ndipo zimatha kusiyana pang'ono kutengera kusiyana mitundu:

• chambiri - 25 kcal,
• ofiira - 93 kcal,
• zoyera - 102 kcal,

Contraindication

Pali zoletsa zina pa kudya nyemba. Nyemba siziyenera kuphatikizidwa ndi chakudya ngati matenda:

Nyemba zili mtanga

• chiwindi
• matumbo
• kuchuluka kwa matenda am'mimba,
• kapamba
• pachimake cholecystitis
• mitengo
• zilonda zam'mimba komanso acidity yowonjezereka.

Okalamba ayenera kuchepetsa kumwa nyemba, popeza kusintha kwokhudzana ndi ukalamba m'thupi kumakhudza kuthamanga kwa chimbudzi.

GI ndi chiyani?

Product Glycemic Index ndi mawonekedwe a masamu a kuthekera kosintha misempha. Malo omwe akunena ndi glycemic index ya mikate yoyera kapena shuga - 100. Mndandanda wa glycemic wa 70 umatchedwa wokwera, pansipa 55 otsika, kuchokera pa 56 mpaka 69 - sing'anga.

Pang'onopang'ono chakudya, kusinthasintha pang'ono kwa shuga mutatha kudya zakudya zokhala ndi index yotsika ya glycemic: zonsezi zimakhudza mawonekedwe a munthu aliyense. Zogulitsa zomwe zimakhala ndi index yotsika kwambiri ya glycemic:

• masamba - parsley, basil, katsabola, letesi, nkhaka, tomato, anyezi, sipinachi, broccoli, radishes, kabichi, adyo,
• zipatso ndi zipatso - pafupifupi chilichonse kupatula kiwi, mango, vwende, nthochi, chivwende, zoumba ndi zipatso,
• nyemba - nandolo, soya, vetch, nyemba, anapiye, mphodza,
• Maphala - ufa wa soya, mkate wa soya, mazira, phala la barele pamadzi, pasta pa ufa wa wholemeal, oatmeal, mkate wopanda tirigu.

Insulin, yomwe imalowa m'magazi ochulukirapo ndi shuga, imathandizira kupanga ma enzymes apadera omwe amawonjezera kuchuluka kwa mafuta ndikuwatchinjiriza kuti asawonongeke. Ndipo ngati kapamba amatulutsa insulin yachilengedwe tsiku lonse, ndiye, m'malo mwake, amathandizira kuchepetsa mafuta ndikuchepetsa thupi lonse. Ndikutheka kuti ngakhale zakudya zomwe zimakhala ndi shuga wambiri komanso glycemic index (mkate woyera, buledi) zili m'zakudya zathu, kulemera kwa thupi kumangoyimabe kapena kukukula.

Mlozera wamatumbo a masamba osankha zakudya

1. Kudya pafupipafupi zakudya zamagulu am'mimba kwambiri kumatha kubweretsa mkhalidwe wa hypoglycemia - shuga wochepa kwambiri. Zizindikiro zazikulu ndizo kufooka, thukuta lozizira, kuchepa mphamvu, kunjenjemera. Chifukwa chake, zakudya ziyenera kukhala zosiyanasiyana, zakudya zokhala ndi cholozera chapakati komanso chokwera kwambiri cha glycemic ziyeneranso kupezekamo m'malo ochepa.
2. Mndandanda wokwera kwambiri wa glycemic muzinthu ndizothandiza, mwachitsanzo, kwa othamanga. Izi zimapangitsa kuti pakhale gwero lofunikira kwambiri lamphamvu - glycogen. Pankhaniyi, ndikofunikira kupeza zakudya zanu komanso kudya zakudya zamagulu ambiri monga thupi lanu limafunikira. Monga lamulo, opeza zolemera (zopangidwa ndi index yayikulu kwambiri ya glycemic) amatengedwa ndi osewera pambuyo pakuchita masewera olimbitsa thupi, pamene mphamvu zotsalira m'thupi zimatha.
3. Simuyenera kupanga menyu yanu kokha pamaziko a index ya glycemic ya zinthu. Mtengo wazakudya ndizofunikanso.
4. Mosiyana ndi kutsatsa, chinthu chopatsa thanzi - cholembera maswiti (Mars, Snickers) - si gwero labwino kwambiri la mafuta. Zakudya zamafuta ndi mafuta osavuta pakuphatikizika kwake zimayipitsa thupi kwambiri kuposa zabwino.
5. Madzi akumwa pakudya amalimbitsa gawo la glycemic la zinthu zomwe zikubwera. Ichi ndichifukwa chake akatswiri azakudya amalimbikitsa kukana kumwa chakudya.

Bean Index

Omwe akufuna kukhala ndi kocheperako komanso koyenera amayesa kupewa kugwiritsa ntchito nyemba (soya, vetch, nyemba, mphodza, anapiye, nandolo, lupin, mtedza). Amaonedwa kuti ndiopatsa mphamvu kwambiri, koma kuwachotsa pakudya kwanu ndi vuto lalikulu. Ma legamu ali ndi michere yambiri, kufufuza zinthu, mapuloteni a chomera, fiber ndi mavitamini a gulu B. Koma mndandanda wawo wa glycemic ndiwotsika, kotero ma legamu amakhala ndi phindu pokhapokha pofikira thupi, komanso mawonekedwe.

Nyemba ndi chinthu chotchuka kwambiri pakati pa othamanga, odwala matenda ashuga ndi omwe amayang'anira mawonekedwe awo mosamala.

Ubwino wa nyemba ndi zodabwitsa:

• mankhwala osowa omwe ali ndi mavitamini angapo - C, K, E, PP, B1-B3,
• Puloteni yogwira popanga nyemba imakhala ndi thanzi labwino kwambiri, wofanana ndi nyama,
• kuchuluka kwa kuyamwa kwa mapuloteni - 80%,
• mndandanda wa nyemba za glycemic - kuyambira 15 mpaka 35.

Nyemba zoyera zimakhala ndi chisonyezo chapamwamba kwambiri cha glycemic pakati pa mitundu yake yonse -35, chifukwa zimakhala ndi mitundu yambiri ya chakudya, yofiyira - 27, ndi siliculose yokha 15. Nyemba zamzitini zokha sizowonjezera thanzi, index yake ya glycemic - 74. Ndichifukwa choti nyemba zimalemeretsedwa mokwanira mu njira yosungira shuga. Madokotala amalimbikitsa ngakhale munthu wathanzi kuti azidya nyemba ndi zinthu zosachepera kawiri pa sabata.

Nandolo akhala akutchuka kuyambira nthawi zakale. Ndi gwero labwino kwambiri la mapuloteni, wowuma, mavitamini, ma amino acid, fiber ndi shuga. Kuphatikiza apo, fructose ndi glucose kuchokera ku nandolo zimatha kulowa m'magazi mwachangu, popanda kupanga insulini. Ndipo ma enzymes apadera amatha kutsitsanso index ya glycemic ya zakudya zomwe zimadyedwa ndi nandolo. Izi zachilendo zimathandiza kuti shuga azikhala bwino, zomwe zimapangitsa moyo kukhala wosavuta kwa odwala matenda ashuga. Tiyenera kukumbukira kuti nandolo zatsopano zimakhala ndi mndandanda wokwanira wa glycemic - 50, msuzi wa mtola kwa iwo omwe akufuna kuti achepetse thupi adzakhala wopanda ntchito --86. Nandolo yophika imakhala ndi index ya glycemic ya 45. GI yotsika kwambiri imayanika nandolo ku -25. Mosiyana ndi nyemba zina, nandolo yatsopano, yopanda phindu ingagwiritsidwe ntchito ngati chakudya.

Anapiokota aku Turkey ndi nyumba yosungiramo zakudya. Cocpea chimadutsa mitundu yonse yonse ya nthano zomwe zili mumapuloteni othandiza, lipids ndi ma starches. Oleic ndi linoleic acid mu kapangidwe kake kopanda cholesterol, chifukwa chake, amadziwidwa popanda vuto lililonse. Ngakhale chickpea ili ndi michere yambiri yazakudya, phosphorous, magnesium, potaziyamu ndi sodium, ilibe ma amino acid ofunikira. Pankhaniyi, akatswiri azakudya amalimbikitsa kuti adye anapiye ndi pasitala kapena mpunga, ndiye kuti michereyo yochokera kuzinthuzo imalowetsedwa ndi thupi molondola. Cocpea ili ndi index yotsika kwambiri ya -30, kotero iyenera kuphatikizidwa muzakudya zamasiku onse zochepetsa thupi, othamanga komanso odwala matenda ashuga. Madokotala amalimbikitsanso anapiye kwa anthu omwe ali ndi kuthamanga kwa magazi ngati chinthu chopatsa mphamvu chokhala ndi sodium yochepa. Akatswiri a m'magazi amati ma chickpeas ndi okodzetsa ndipo amagogomezera kuthekera kwake kolimbikitsa ndi kukonza matumbo.

Ma loreti amapangidwa ndi zovuta zovuta za thupi zomwe thupi limaphatikizika mosavuta. Ma Lenti ali ndi cholozera chapakati pa glycemic - kutengera mitundu ndi njira zokonzekera, kuyambira 25 mpaka 45. Ma lendi okhathamira mwanjira iliyonse sangapindule, index yake ya glycemic ndi 74. Koma mphodza zokhala ndi mbale zingakhale thandizo labwino polimbana ndi matenda ashuga komanso onenepa kwambiri. Mkate wa Lentil ndi chisankho chabwino kwa othamanga.

Masoka a soya ndiwodziwika bwino kwambiri chifukwa cha kutchuka kwake. Chimakula komanso kudyedwa pafupifupi m'maiko onse padziko lapansi. Ma soya ndi amtengo wapatali chifukwa cha zomwe amapangira mapuloteni komanso masamba. Amagwiritsidwa ntchito popanga pafupifupi mitundu yonse yazakudya za nyama. Msuzi wa soya ndiye maziko a zakudya zachikhalidwe zaku East ndi ku China. Zakudya za ku Europe zasinthanso posachedwa ndikuwonjezera msuzi wa soya m'mbale zake, ndikupatsa chilichonse chosankha ndi fungo lapadera. Mukamasankha msuzi, ndikofunikira kusiyanitsa choyambirira chomwe chimapezeka ndi nayonso mphamvu yachilengedwe. Monga lamulo, wopanga akuwonetsa izi ndi cholembedwa chowala pa zilembo.

Msuzi wa soya weniweni umakhala ndi soya, tirigu, madzi ndi mchere. Kupezeka kwa zosakaniza zina zilizonse kumawonetsa kuti muli ndi mpweya wamafuta womwe umasowa zabwino zonse za msuzi wachilengedwe. Msuzi wa soya wopanda fumbi uli ndi mndandanda wamtundu wa 0, umapangitsa kukhala kosangalatsa kwapadera kwamtundu wake. Ndizodabwitsa kuti Tamari soya msuzi wopangidwa popanda kugwiritsa ntchito tirigu ali ndi glycemic index ya 20. Mwachidziwikire, tirigu panthawi yovunda amapanga michere yapadera yomwe imaphwanya shuga.

Kuti musankhe msuzi wabwino komanso wathanzi, muyenera kusamala osati ndi mawonekedwe ake, komanso mawonekedwe ndi fungo. Cholemera, koma nthawi yomweyo chopepuka komanso chosanunkhiza, mtundu wowoneka bwino ndi zizindikilo kuti msuziwo umapangidwa molingana ndi njira yoyambira yazakudya ndipo udasunga zofunikira zake zonse.

Index ya Mbewu

Zakudya ziyenera kupezeka mu chakudya cha iwo omwe amayang'anira thanzi lawo komanso mawonekedwe ake. Mndandanda wocheperako wa glycemic, kusowa kwamafuta komanso chakudya chamafuta ambiri kunawapangitsa kukhala ofunikira kwa othamanga. Buckwheat, grandcous, oatmeal, barele, tirigu wa tirigu, mpunga wa bulauni, mpunga, barele chinangwa ndi oimira banja la phala lomwe lili ndi chisonyezo chotsika cha glycemic. Couscous ndi phala lotchuka lomwe limatengera tirigu wa durum, wopangidwa makamaka kuchokera semolina. Kuchita zinthu zofunikira kwambiri komanso kupezeka kwa vitamini ndi mchere wambiri, kwapangitsa kuti magazi azisamba azikhala chinthu chofunikira kwambiri komanso chokhala ndi mphamvu zambiri. Madokotala amalimbikitsa kuti kubereka ngati njira yothetsera kupsinjika ndi kutopa. Couscous amakhala ngati wagona, kumayambitsa mantha amthupi, chitetezo chamthupi komanso mtima.

Mkate ndi chophatikizika. Kuyesetsa kuti muchepetse kunenepa kumachotsa pakudya kwawo. Komabe, mikate yamitundu ina imakhala ndi cholozera chovomerezeka cha glycemic. Mkate wakuda, rye, dzungu, wokhala ndi chinangwa, tirigu wathunthu ndi woyenera kudya zakudya za anthu ashuga. Chachikulu ndichakuti musankhe mkate wopanda tirigu kuchokera ku tirigu wopanda durum popanda zowonjezera kapena kuphika nokha kunyumba.