Mndandanda wamatumbo a mankhwala otchuka kwambiri.

Mlozera wa Glycemic (Chichewa glycemic (glycemic) index, chidule cha GI) ndichizindikiro chokhudzana ndi zovuta zamagulu azakudya mu kusintha kwa shuga m'magazi (omwe atchulidwa kuti shuga). Mafuta okhala ndi GI yotsika (55 ndi pansipa) amatenga pang'onopang'ono, amamizidwa ndikuwupanga, ndikuyambitsa kuchepa kwochepa kwa shuga m'magazi, chifukwa chake, mongaalamulo, magawo a insulin.

Kukulozerako ndikusintha kwa shuga m'magazi 2 patatha shuga. GI ya glucose imatengedwa ngati 100. GI yazinthu zina zimawonetsera kufanizitsa kwamphamvu yaopanga mafuta omwe amapezeka mwa iwo pakusintha kwa shuga m'magazi ndikukhala ndi mphamvu yofanana ya glucose.

Mwachitsanzo, magalamu 100 a buckwheat youma amakhala ndi magalamu 72 a chakudya. Ndiye kuti, tikamadya phala la buckwheat lopangidwa kuchokera ku magalamu 100 a Buckwheat youma, timapeza magalamu 72 a chakudya. Zakudya zomanga thupi mthupi la munthu zimaphwanyidwa ndi ma enzymes kupita ndi glucose, omwe amalowetsedwa m'magazi m'matumbo. Buckwheat GI ndi 45. Izi zikutanthauza kuti mwa magalamu makumi awiri ndi awiri a chakudya chamafuta omwe amapezeka pambuyo pa ma 2 maola, 72x0.45 = 32.4 magalamu a shuga amapezeka m'magazi. Ndiye kuti, kudya magalamu 100 a buckwheat pambuyo pa maola 2 kumabweretsa kusintha komweko m'magazi a shuga monga kudya magalamu 32.4 a shuga. Kuwerengera uku ndikofunika kudziwa zomwe glycemic katundu pazakudya.

Lingaliro glycemic index idayambitsidwa mu 1981 ndi Dr. David J. A. Jenkins, pulofesa ku yunivesite ya Toronto ku Canada. Pofuna kudziwa zakudya zomwe zili zabwino kwambiri kwa anthu omwe ali ndi matenda ashuga, adayeza kuchuluka kwa shuga m'magazi atatha kudya gawo lazinthu zomwe zili ndi magalamu 50 a chakudya. Adafotokozeranso momwe zimayambira komanso zotsatira zake mu 1981 munkhani ya "Glycemic Index of Products Products: The Physiological Basis of Carbohydrate Metabolism". Izi zisanachitike, zakudya za anthu odwala matenda ashuga zinali zochokera pakompyuta yowerengera mafuta ndipo zinali zovuta kwambiri ndipo sizinali zomveka nthawi zonse. Powerenga magawo azakudya zamagetsi, amadalira kuti zinthu zonse zomwe zimakhala ndi shuga zimakhudzanso shuga. Jenkins anali m'modzi mwa asayansi oyamba kukayikira izi ndipo adayamba kuphunzira momwe zakudya zenizeni zimakhalira m'matupi a anthu enieni. Zogulitsa zambiri zidayesedwa ndipo zotsatira zabwino zidapezeka. Chifukwa, mwachitsanzo, ayisikilimu, ngakhale ali ndi shuga wambiri, anali ndi vuto locheperako pa shuga wamagazi kuposa mkate wokhazikika. Kwa zaka 15, akatswiri ofufuza zamankhwala ndi asayansi padziko lonse lapansi adayesa momwe chakudya chimakhalira ndi shuga wamagazi ndipo adapanga lingaliro latsopano la kapangidwe kazomwe zimapangidwa ndi carbohydrate malinga ndi glycemic index.

Pali njira ziwiri zopangira GI:

Chakudya:

• GI Yotsika: 55 ndi pansi
• GI yayitali: 56 - 69
• GI Yokwera: 70+

Pali kufunikira ko kusiyanitsa pakati pa zakudya za GI ndi zakudya za GI. Kutengera kuti GI 55 ndi pansi pazakudya kumayesedwa kuti ndi otsika, mawu omaliza amadzitsimikizira kuti pakudya GI 55 ndi pansi kumayesedwanso kotsika. M'malo mwake, GI yazakudya wamba za munthu chifukwa chomwa zipatso ndi zinthu zina zokhala ndi GI yotsika kale ili pamtunda wa 55-60. Pamenepa, Glycemic Index Foundation imakhulupirira kuti pofuna kuchepetsa chiopsezo cha matenda opatsirana, ndikofunikira kusankha GI yotsika ngati cholinga, ndikuwonetsa kugawa zakudya zomwe zili ndi GI ya 45 komanso kutsika mpaka otsika-glycemic.

Zakudya:

• GI Yotsika: 45 ndi pansi
• Pakati: 46-59
• Pamwamba: 60+

Kuchokera ku kafukufuku wamagulu ambiri omwe amachitika padziko lonse lapansi, zimadziwika kuti kwa anthu makumi awiri mwa anthu omwe amadya kwambiri omwe ali ndi GI yotsika, mtengo wake uli pamtunda wa 40-50. Momwemonso, kusanthula kwakumapeto kwa zidziwitso kuchokera m'mafukufuku oyesa a Diabetes Care okwana 15 komwe kumawunika mphamvu zamagetsi otsika a glycemic kwa odwala matenda a shuga kunawonetsa kuti pafupifupi GI ya tsiku ndi tsiku mu maphunziro anali a 45. Popeza pali umboni kuti GI yotere imawonetsa phindu kwa anthu omwe ali ndi matenda ashuga komanso amachepetsa chiwopsezo cha matenda osachiritsika, monga matenda a mtima ndi matenda ashuga, ndipo, chofunikira, m'moyo weniweni, anthu amatha komanso kutsatira zakudya zotere, Glycemic Index Foundation imakhulupirira kuti cholinga chazakudya chizikhala GI 45 komanso kutsika.

Zifukwa zosungira chakudya chochepa-GI poganiza za Glycemic Index Foundation :

• zosavuta kusamalira shuga
• yalimbikitsidwa ndi International Federation of Obstetrics ndi Gynecology pa matenda a shuga
• kukwaniritsa ndi kukhala ndi thanzi labwino
• pa mimba yathanzi
• kukhala ndi thanzi la mtima
• kusungitsa mphamvu zosungira pamlingo wofunikira
• kukulitsa luso la malingaliro
• kukonza masewera othamanga
• Kuchepetsa chiopsezo cha khansa ya m'mawere
• akulimbikitsidwa polycystic ovary syndrome
• Zaumoyo
• ali ndi phindu pa ziphuphu

Koma vuto lalikulu ndi zakudya zapamwamba za GI ndizakudya zawo zopatsa mphamvu zambiri. Ngakhale gawo laling'ono lazakudya lomwe lili ndi GI yayitali nthawi zambiri limakhala ndi zopatsa mphamvu zambiri. Kuphatikiza apo, zakudya zotere zimakwanira kuposa zakudya zopatsa mphamvu zochepa. Ngati tizingolankhula zazakudya zama carb kwambiri, ndiye kuti amachepetsa zakudya zake zopatsa mphamvu, momwe zimakhala bwino.

Kugwiritsa ntchito zakudya zomwe zili ndi GI yotsika kumapereka mphamvu yoteteza thupi kuti lisungunuke. Koma kumwa kwambiri zakudya zilizonse, mosasamala kanthu za GI, mosakayikira kumapangitsa kukuwonjezeka kwamphamvu zamafuta a thupi. Kuti mukhale ndi mawonekedwe, ndikofunikira kukhalabe ndi calorie kudya komanso kumwa.

Mwapadera, kugwiritsidwa ntchito kwa zinthu zomwe zili ndi GI yayitali kungakhale koyenera chifukwa chobwezeretsanso mphamvu zamagulu posungira mphamvu zambiri. Mwachitsanzo, nthawi ya masewera othamanga, othamanga amathira zakudya ndi zakumwa ndi GI yayikulu.

Zakudya zina zimakweza shuga m'magazi mofulumira kuposa glucose yoyera. Zogulitsa zotsatirazi, zomwe zimagawidwa ku Russia, malinga ndi kafukufuku wa University of Sydney, zitha kukhala ndi GP yafika pamtunda wopitilira 100:

• Chakudya cham'mawa cham'mawa - mpaka 132
• Mbatata zophika ndi zophika - mpaka 118
• Mpunga woyera wowiritsa - mpaka 112
• Sucrose - 110
• Maltose (gawo la zinthu zina) - 105
• Mkate Woyera - mpaka 100
• Maltodextrin (gawo la zakudya zamasewera, chakudya cha ana ndi maswiti) - 105-135 (kutengera njira yopanga)

Njira yodziwira index ya glycemic imayendetsedwa ndi standard ISO 26642: 2010. Ufulu waulere ku zolembedwa zamtunduwu ndizochepa. Komabe, kufotokozera kwa njirayi kumaperekedwanso patsamba la Glycemic Index Foundation.

Othandizira khumi wathanzi pamimba yopanda kanthu amamwa gawo lina la zinthu zomwe zili ndi magalamu 50 a chakudya kwa mphindi 15. Mphindi 15 zilizonse amatenga zitsanzo zamagazi ndikuyeza zomwe zili ndi shuga. Kenako yeretsani m'deralo pansi pa graph yomwe mwapeza - uku ndi kuchuluka kwa glucose omwe amalandiridwa m'magazi mu maola awiri. Zotsatira zake zimayerekezedwa ndi ziwerengero zomwe zimapezeka mutatha kudya magalamu 50 a shuga.

Tekinolojeyo ndi yosavuta, ndipo munthu wathanzi amatha kudziwa GI ya chilichonse payokha kunyumba. Ngati mukukhala ndi mavuto a insulin, muyenera kufunsa dokotala.

Chimodzi mwazidziwitso zodziwika bwino komanso zowonetsedwa bwino pa mayendedwe a glycemic ndi University of Sydney. Amaphunzira kagayidwe kazakudya ndikufalitsa database yayikulu ya glycemic indices komanso chakudya cha glycemic.

Tsoka ilo, munthu sangadalire kwathunthu magwero ovomerezeka a data pa GI. Izi ndichifukwa choti GI ya chinthu china chake imatha kudalira zinthu zambiri, monga zida zopangira ndi ukadaulo wopangira. Mwachitsanzo, pasitala wa GI amatha kuyambira 39 mpaka 77. Mwanjira ina, pasitala osiyanasiyana amatha kuphatikizidwa ndi zinthu zochepa za GI (pansipa 55) ndi zinthu zapamwamba za GI (pamwambapa 70). Kuti mudziwe phindu lenileni la GI la chinthu china, ndikofunikira kuchita kafukufuku wamtunduwu.

Zotsatira zilizonse za GI zamtengo wapatali kuchokera kumagwero amtundu, momwe zimagwiritsidwira ntchito pazogulitsa zina, sizingawoneke kuti ndizodalirika Zambiri zofunikira zikuwonetsa kuti zomwe zaperekedwa ziyenera kugwiritsidwa ntchito pazophunzitsira zokha.

M'mayiko ena, opanga amawonetsa phindu la GI pazophatikizira zakudya. Njira yokhayo yomwe munthu wamba ku Russia azindikire mtengo weniweni wa GI wa chinthu china ndikupanga kafukufuku wawo. Ngati mukukumana ndi vuto la insulin, muyenera kufunsa dokotala musanayambe kuphunzira.

Mfundo zazikulu

Sikoyenera kuwerengera glycemic indices pazogulitsa nokha. Pali matebulo apadera omwe izi zimawonetsedwa kale. Popeza glucose ndi chinthu chomwe chimakweza shuga m'magazi, GI yake idatengedwa ngati magawo 100. Poyerekeza mphamvu ya zinthu zina pa thupi la munthu, manambala amawerengedwa omwe amachitira umboni kuchuluka kwa katundu wa glycemic.

Mndandanda wazinthu za glycemic zimatengera kuchuluka kwa mono- ndi ma polysaccharides pazomwe zimapangidwira, zomwe zimakhala ndizakudya za fiber, mankhwala othandizira kutentha, osakanikirana ndi zinthu zina pakuphika.

Mlozera wa insulin

Chizindikiro china chofunikira cha odwala matenda ashuga. Mloza wa insulin umanena kuchuluka kwa mahomoni a pancreatic ofunika kubwezeretsa shuga m'magazi pambuyo podya zakudya zina. Monga lamulo, ma indices onse awiri amathandizana.

Gulu lazinthuzi liyenera kudzaza firiji ya matenda ashuga osachepera 50%, omwe samalumikizidwa osati ndi GI yawo wocheperako, komanso ndi zotsatira zabwino mthupi. Kuphatikizidwa kwa masamba kumakhala ndi mavitamini ndi michere yambiri, ma antioxidants, kuchuluka kokwanira kwa fiber. Zabwino zamasamba, zimapereka chakudya chokwanira:

• mankhwala opha tizilombo toyambitsa matenda
• odana ndi yotupa
• Chitetezo kuzinthu zowononga ma radiyo,
• zolimbitsa chitetezo
• matenda a kagayidwe kachakudya njira.

Gome la glycemic index yazinthu (makamaka, masamba) zimaperekedwa pansipa.

Kudya masamba tsiku lililonse mokwanira 600 g kumapereka thupi la anthu athanzi komanso odwala zonse zomwe zikufunika. Masamba amatha kugwiritsidwa ntchito kukonzekera maphunziro oyamba, mbale zam'mbali, masaladi, masangweji, soseji, pitsa. Ena amakonda mbewu zosaphika za muzu, zomwe ndizofunikanso, makamaka poganizira kuti chithandizo cha kutentha chimatha kuwonjezera GI ya zinthu zina (mwachitsanzo, mbatata, kaloti, beets).

Zipatso ndi zipatso

GI yapamwamba ya zipatso ndi zipatso zina siziri chifukwa chokana kuwadyera. Zogulitsa zoterezi zimakhala ndi maudindo apamwamba monga mavitamini ndi michere, ma pectins, flavonoids, ma asidi achilengedwe ndi ma tannins.

Kudya kwadongosolo kumakhala ndi zotsatirazi zina mthupi:

• Kuchotsa zapoizoni m'thupi,
• cholesterol yotsika,
• kukopa kwa zida za endocrine,
• kupewa kukula kwa machitidwe a oncological,
• kutsitsa magazi
• matenda a magazi kuundana,
• kukondoweza kwa mphamvu zoteteza.

Mbale ndi ufa

Mndandanda wamtundu wa glycemic ndi mtengo wazakudya zomwe zimagwera gululi zimadalira mwachindunji pazinthu zopangira zomwe amagwiritsa ntchito popanga. Zothandiza kwambiri ndi mbewu monga chimanga zomwe sizinayende mkukonza ndi kupukuta (mpunga wa bulauni, oatmeal). GI yawo ili pansi pa 60. Kuphatikiza apo, ndi chipolopolo chomwe chimakhala ndi mitundu yambiri ya amino acid, mapuloteni, ma acid achilengedwe, mavitamini ndi kufufuza zinthu.

Mtengo wa zopatsa thanzi (zopatsa mphamvu za calorie) zamafuta ndi zopangidwa ndi ufa ndi imodzi mwambamwamba. Izi zimachitika chifukwa cha kuchuluka kwa chakudya chamagulu. Ndikofunika kukumbukira kuti ma saccharides mumaphika amayimiridwa makamaka ndi CHIKWANGWANI chamafuta, komwe ndikofunikira pakugaya bwino, kuchepa thupi ndi cholesterol m'magazi.

Zinthu zonse za ufa zimakhala ndi GI pamwambapa 70, zomwe zimadziyika zokha monga zakudya zomwe kudya kwake kumayenera kukhala kochepa. Izi zimagwira ntchito kwa odwala matenda ashuga, anthu omwe ali ndi thupi lolemera, omwe ali ndi matenda a chiwindi, impso, komanso kutsatira malamulo a moyo wathanzi.

Zinthu zamkaka

Kugwiritsa ntchito zinthu zamkaka sikumaloledwa kokha, komanso ndikulimbikitsidwa ndi akatswiri pazamankhwala ndi zakudya. Mkaka ndi gwero la calcium wofunikira pakugwira bwino ntchito kwa minofu ndi mafupa, minofu, ndi khungu. Kuphatikiza pa calcium, mankhwalawa amatha kupereka ma enzyme, mahomoni ndi zinthu zotsatirazi:

Katundu wa mkaka amayeretsa thupi poizoni ndi poizoni, amalimbana ndi kunenepa kwambiri. Zapadera kwambiri pokhudzana ndi kuchuluka kwa zotsatira zabwino za thupi zimatengedwa yogati (popanda zonunkhira zowonjezera ndi zosungirako) ndi kefir. Amalimbikitsidwa kuti azigwiritsidwa ntchito ndi anthu odwala matenda ashuga, anthu omwe ali ndi vuto la kukomoka, onenepa kwambiri, dysbiosis, matenda amtima, mitsempha yamagazi ndi kwamikodzo.

Zopangira Zazira ndi Nyama

Magwero a protein, ma organic acid, mavitamini a B, mavitamini a polyunsaturated. Ndi kukonzekera koyenera, amasunthidwa mwachangu, amalimbikitsidwa muzakudya zamagulu, panthawi yomwe akubala mwana, ali ndi matenda a shuga.

Mukamasankha nyama, muyenera kukonda mitundu yokhala ndi mafuta apakatikati kapena ochepera (nkhuku, kalulu, zinziri, mwanawankhosa, ng'ombe). Ndikwabwino kukana mafuta amitundu yambiri ya nkhumba, chifukwa amathandizira kuti magazi a cholesterol awonjezeke.

Dzira ndi chinthu chokhacho chomwe chimatha kuloledwa ndi thupi kupitilira 97% ya kapangidwe kake. Mulinso ma amino acid ambiri ndi mavitamini, zinthu zazing'ono ndi zazikulu (molybdenum, zinc, manganese, ayodini, iron ndi phosphorous).Akatswiri amalimbikitsa kudya mazira awiri patsiku (odwala matenda ashuga - 1.5 komanso makamaka mapuloteni), popeza amaphatikiza choline, chomwe ndi chinthu chokhala ndi antitumor.

Nsomba ndi nsomba zam'nyanja

Mtengo wa kapangidwe ka gululi uli mu kuchuluka kwa mafuta a omega-3 acid. Zotsatira zake pakathupi ndi izi:

• kutenga nawo mbali pa kukula kwabwino ndi kapangidwe ka thupi la ana,
• zopindulitsa pa khungu ndi kwamikodzo,
• zolimbitsa anti-yotupa,
• kutenga nawo mbali kupatulira magazi.

Kuphatikiza apo, kuphatikizidwa kwa nsomba ndi nsomba zam'madzi kumaphatikizapo ayodini, magnesium, zinc, calcium, phosphorous, chitsulo. Zochita zawo zimaphatikizidwa ndikuthandizira magwiridwe antchito a minofu ndi mafupa, momwe mano alili, zida za endocrine, njira zopangira magazi, kagayidwe kake ndi kubereka.

Otsatirawa amaloledwa mu zakudya za tsiku ndi tsiku:

• Madzi osakhala a kaboni - owonetsedwa kwa anthu athanzi komanso odwala. Kutha kwake ndikuthandizira madzi-electrolyte bwino mthupi, kuthamangitsa kagayidwe kazinthu, kusintha ntchito ya m'mimba thirakiti, chiwindi, kapamba.
• Madzi. Zomwe zimakhala zolimbitsidwa kwambiri ndi zakumwa zochokera ku tomato, mbatata, makangaza, mandimu ndi chitumbuwa. Ndi bwino kukana timadziti tamasitolo. Muli mitundu yambiri yamakomedwe, yosungirako ndi shuga.
• Khofi ndi yovomerezeka pakalibe mavuto ndi mtima, mitsempha yamagazi ndi impso.
• Tiyi - zokonda zimaperekedwa ku mitundu yobiriwira ndi zakumwa zozimira zomera.

Ndikofunikira kuchepetsa zakumwa zoledzeretsa, ndipo ngati pali matenda angapo, kusiya. Othandizira zakudya amalolera mpaka 200 ml ya vinyo wofiira wouma, zakumwa zoledzeretsa zosaposa 100-150 ml (kwa shuga - mpaka 100 ml ya amuna, mpaka 50-70 ml ya akazi). Ma Liqueurs, ma cocktail omwe ali ndi zosakaniza zokoma, champagne, ndi zakumwa ndi zakumwa zomwe ziyenera kutayidwa.

Chakudya cha Montignac

Katswiri wazakudya zaku France dzina lake M. Montignac adapanga njira yopezera zakudya zomwe zimadalira kuwerengera kwa zinthu za GI. Asanazindikire izi, mfundo za chakudya choterechi zidayesedwa ndikuwonetsa zotsatira zabwino (min 16 16 in 3 months).

Zakudya za Montignac zimatengera mfundo izi:

• Kugwiritsa ntchito zakudya zopatsa thanzi komanso zopatsa thanzi
• kuletsa kudya kwamphamvu chakudya chamafuta okhala ndi mndandanda wokwanira,
• kukanidwa kwa lipids kochokera nyama,
• kuchuluka kwa zakudya zomwe zimakhala ndi mafuta osakwaniritsidwa,
• kuphatikiza koyenera kwamapuloteni a magwero osiyanasiyana.

Montignac akuvomereza kukonza kukonza magawo awiri. Cholinga choyamba ndikugwiritsa ntchito malonda ndi mbale zomwe zisonyezo sizoyikirapo kuposa 36 mfundo. Gawo loyamba limayendera limodzi ndi kuchepa kwa thupi, kuthamanga kwa njira za metabolic.

Gawo lachiwiri liyenera kuphatikiza zotsatirazo, osalola kulemera kwakukulu kuti zibwererenso. Wopatsa thanzi amalimbikitsa kudya momwemonso, kumwa osachepera 2 malita a madzi patsiku, kusiya khofi, zotsekemera, ufa, muffin, mkate wopangidwa ndi ufa wa tirigu, mowa. Chiwerengero chachikulu cha nsomba ndi ndiwo zamasamba zololedwa. Zipatso zimayenera kuperekedwa moyenera.

Zosankha zamasiku ano ndi motere:

1. Chakudya cham'mawa - apulo, yogurt yamafuta ochepa.
2. Chakudya cham'mawa No. 2 - oatmeal mkaka, tiyi.
3. Chakudya chamadzulo - fillet ya hake, yokazinga kapena yophika mu uvuni, saladi ndi radishes ndi wowawasa zonona, compote wosavomerezeka.
4. Chakudya chamadzulo - mpunga wa bulauni ndi tomato, kapu yamadzi ochepa mchere.

Othandizira azakudya ambiri amakhulupirira kuti gawo lofooka la zakudya zotere ndizosagogomezera zochitika zolimbitsa thupi. Montignac sikuti ikutsindika kufunika kochita zinthu mwanjira iliyonse, ukumuwuza kuti kuwonda kwake kokha ndi kudya.