Glycemic index ya mkate

Kuchokera pa glycemic index (GI) ya malonda ake zimatengera kuchuluka kwa shuga m'magazi omwe amatuluka atatha kudya. GI ndi yotsika (0-39), yapakatikati (40-69) komanso yapamwamba (yoposa 70). Mu shuga mellitus, tikulimbikitsidwa kugwiritsa ntchito mbale zokhala ndi GI yotsika komanso yapakatikati, chifukwa sizipangitsa kuchuluka kwa glucose mwadzidzidzi.

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Mndandanda wa mkate wa glycemic umatengera mtundu wa ufa, njira yokonzekera ndi kukhalapo kwa zosakaniza zina pazomwe zimapangidwira. Komabe, chilichonse chomwe chingakhale chizindikiro ichi, ndikofunikira kudziwa kuti buledi sikhala pazofunikira za shuga, mukamadya, munthu ayenera kuzindikira muyezo.

Kodi gawo la mkate ndi chiyani?

Pamodzi ndi mndandanda wa glycemic, chizindikiritso cha "mkate unit" (XE) chimagwiritsidwa ntchito kupangira mndandanda ndi kuwerengera katundu wazakudya. Misonkhano yonse, pansi pa 1 XE amatanthauza 10 g yamafuta oyera (kapena 13 g yamafuta azakudya). Chidutswa chimodzi cha mkate kuchokera ku ufa oyera wolemera 20 g kapena chidutswa cha mkate wa rye wolemera 25 g ndi wofanana ndi 1 XE.

Pali matebulo omwe ali ndi chidziwitso cha kuchuluka kwa XE mumtundu wina wazinthu zosiyanasiyana. Kudziwa chizindikiro ichi, wodwala matenda ashuga amatha kupanga chakudya choyenera kwa masiku angapo pasadakhale, ndipo, chifukwa cha chakudya, onetsetsani kuti magazi a shuga ali pansi. Ndizosangalatsa kuti masamba ena ali ndi zopatsa mphamvu zochepa momwe amapangidwira kotero kuti XE yawo imaganiziridwa pokhapokha kuchuluka kwa chakudyacho kudutsa 200. Izi zikuphatikizapo kaloti, udzu winawake, beets ndi anyezi.

Zopera zoyera za ufa

Izi zimakhala ndi mafuta osavuta ambiri, omwe amapakidwa chimbudzi mwachangu kwambiri. Kumverera kwodzaza chifukwa cha izi sichimatenga nthawi yayitali. Posakhalitsa, munthuyo afunanso kudya. Popeza matenda ashuga amafunikira zakudya zina, ndibwino kuti azikonda zakudya zokhala ndi michere yambiri komanso zopatsa mphamvu pang'onopang'ono.

Rye mkate

GI ya mkate wa rye pafupifupi - 50-58. Chogulitsachi chimakhala ndi katundu wazakudya zambiri, motero sichiletsedwa kuti muzigwiritsa ntchito, koma muyenera kuchita izi m'njira yolondola. Ndi mtengo wokwanira wathanzi, zopatsa mphamvu zake za calorie ndizapakati - 175 kcal / 100g. Kugwiritsa ntchito moyenera, sikumupangitsa kuti muchepetse kunenepa komanso kumakupatsirani mphamvu yayitali. Kuphatikiza apo, mkate wa rye ndi wabwino kwa odwala matenda ashuga.

• chogulitsiracho chimakhala ndi kuchuluka kwa fiber zambiri, zomwe zimayang'anira ntchito yamatumbo ndikuyambitsa chimbudzi,
• zida zake zamankhwala ndi ma amino acid, mapuloteni ndi mavitamini ofunikira kuti thupi lonse lizigwira ntchito,
• Chifukwa cha kuchuluka kwa chitsulo ndi magnesium, mankhwalawa amawonjezera hemoglobin m'magazi ndikufetsa mphamvu yamanjenje.

Mkatewo umakhala wakuda kwambiri, ndiye kuti ufa wa rye umalimo kwambiri, zomwe zikutanthauza kuti GI yake ndiyotsika, koma acidity yake imakhala yokwera. Simungathe kuiphatikiza ndi nyama, chifukwa kuphatikiza kotero kumapangitsa kuti chimbudzi chikhale. Ndikwabwino kudya mkate ndi masamba a masamba ophika ndi msuzi.

Chimodzi mwa mitundu ya ufa wa rye ndi mkate wa Borodino. GI yake ndi 45, ili ndi mavitamini B, macro- ndi ma microelements. Chifukwa cha kuchuluka kwa michere yazakudya, kudya kumathandizira kuchepetsa mafuta m'thupi. Chifukwa chake, kuchokera pamitundu yonse yazinthu zophika buledi, madokotala nthawi zambiri amalimbikitsa kuphatikiza malonda amtunduwu wodwala odwala matenda ashuga. Gawo la Borodino mkate wolemera 25 g limafanana ndi 1 XE.

Nthambi ya mkate

Mndandanda wamtundu wa mkate wa chinangwa ndi 45. Ichi ndi chiwonetsero chotsika, chifukwa chake izi zimapezeka kawirikawiri pama tebulo a odwala matenda ashuga. Pa kukonzekera kwake gwiritsani ntchito ufa wa rye, komanso mbewu zonse ndi chinangwa. Chifukwa cha kukhalapo kwa ma coarse fiber fiber mu kapangidwe kake, mkate wotere umakumbidwa kwa nthawi yayitali ndipo samayambitsa kusinthasintha kwakukali m'magazi a shuga m'magazi a wodwala matenda ashuga.

Zothandiza pa mkate wa chinangwa:

• amakwaniritsa thupi ndi mavitamini B,
• matumbo wamba
• kumawonjezera chitetezo chokwanira chifukwa cha antioxidants mu kapangidwe kake,
• imapereka kwa nthawi yayitali kumverera kwodzaza popanda kumva kuwawa ndi kuphuka,
• amachepetsa mafuta m'thupi.

Mkate wochokera ku ufa wa tirigu wokhala ndi chinangwa umapangidwanso. Ndikothekanso kugwiritsa ntchito mankhwala oterewa kwa odwala matenda ashuga, pokhapokha ngati popanga ufa sagwiritsidwa ntchito kwambiri koma 1 kapena 2 grade. Monga mitundu ina iliyonse ya buledi, mkate wa chinangwa uyenera kudyedwa mopitilira muyeso, osapitirira kuchuluka kwa tsiku lililonse komwe adokotala amalimbikitsa.

Mkate wopanda kanthu

GI ya buledi wonse wa tirigu wopanda kuwonjezera ufa ndi 40-45. Muli chinangwa ndi nyongolosi yomwe imakhutitsa thupi ndi fiber, mavitamini ndi michere. Palinso kusiyanasiyana kwa buledi wa tirigu komwe ufa wa premium ulipo - kwa odwala matenda ashuga sayenera kudyedwa.

Kutentha kwamoto wophika mkate kuchokera kumbewu zonse sikumaposa 99 ° C, kotero gawo lina la microflora yachilengedwe imatsalira mu zomalizidwa. Kumbali imodzi, ukadaulo uwu umakupatsani mwayi wopulumutsa pazinthu zambiri zamtengo wapatali, koma kwa odwala matenda ashuga omwe ali ndi "m'mimba wopanda mphamvu" izi zimatha kuyambitsa kukhumudwa. Anthu omwe ali ndi matenda osachiritsika a ziwalo zam'mimba thirakiti ayenera kukonda zakudya zamkapu zomwe zimalandira chithandizo chokwanira cha kutentha.

Mkate wodwala matenda ashuga

Mkate wa GI umatengera ufa womwe adawakonzera. Ichi ndiye chapamwamba kwambiri mkate wa tirigu. Itha kufikira magawo 75, chifukwa chake mtundu uwu wa mankhwala ndi bwino kusagwiritsa ntchito shuga. Koma mkate wopanda tirigu ndi rye, GI imakhala yotsika kwambiri - mayunitsi 45 okha. Pogwiritsa ntchito kulemera kwawo, pafupifupi magawo awiri awiri agululi ali ndi 1 XE.

Zolemba za mkate za anthu odwala matenda ashuga zimapangidwa kuchokera ku ufa wa wholemeal, chifukwa chake ali ndi michere yambiri, mavitamini, amino acid ndi mankhwala ena othandizira. Amakhala ndi mapuloteni ambiri komanso chakudya chamagulu ochepa, motero kugwiritsa ntchito kwawo zakudya kumapangitsa kuti shuga azikhala ndi magazi ambiri. Mbewu zofufumitsa nthawi zambiri sizikupezeka m'mizere yama buledi, chifukwa chake zimakhala njira yabwino kwa anthu omwe ali ndi mpweya wowonjezereka.

Kuwerengetsa kwa Glycemic Index

Mkate wonse wa tirigu

Mukamapanga chakudya, osati kuchuluka kwa zakudya zomwe zimapangidwira, komanso glycemic index (GI). Izi ndi zotengera za mankhwala enaake pam shuga. GI imakhazikitsidwa ndi glucose, yomwe imayikidwa chizindikiro cha 100. Zogulitsa zina zonse pa index ya glycemic zimawerengedwa mogwirizana ndi chizindikiro ichi. Muyenera kuyang'ana kuchuluka kwa shuga omwe amapezeka mutatha kudya magalamu 100 a chinthucho, ndikuchifanizira ndi shuga. Ngati chizindikiro ichi ndi 50% ya shuga, ndiye kuti mankhwalawo amapatsidwa index ya 50 ndi zina zotero. Mwachitsanzo, index ya glycemic ya mkate wa rye ndi 50, koma GI ya mkateyo itakhala 136 kale.

Zakudya zamafuta othamanga komanso zapang'onopang'ono

Zakudya zomanga thupi zimagawidwa "mwachangu" komanso "wodekha". Zakale zimapezeka muzakudya zomwe zili ndi GI yayitali kuposa 60. Zimasinthidwa kukhala mphamvu mwachangu mthupi, ndipo ngati ilibe nthawi yoti ithe, gawo lina limasungidwa m malo osungirako, nthawi zambiri mwa mawonekedwe a mafuta onunkhira. Mtundu wachiwiri wamafuta ndimagulu omwe ali ndi GI yotsika mpaka 40. Amasinthidwa pang'onopang'ono m'thupi kukhala mphamvu, ndikugawa momwe.

Zakudya zamafuta zikafulumira zolowa mthupi, shuga amachuluka kwambiri. Koma chakudya chopatsa thanzi pang'onopang'ono chimapatsa thupi mphamvu, kotero mulingo wa shuga umasungidwa pamlingo winawake.

Zakudya zowonda pang'ono zimafunikira ndi thupi m'moyo watsiku ndi tsiku, pomwe sizifunikira mphamvu zambiri. Zogulitsa zomwe zili ndi GI yayitali zimafunikira ndi anthu munthawi ya nkhawa zambiri, mwachitsanzo, akasewera masewera, olimbitsa thupi.

Glycemic index yamitundu ingapo ya buledi

Zinthu Zam mkate

Kuyambira kale, mkate wakhala gawo lofunikira kwambiri pakudya kwa anthu. Munthawi zosiyanasiyana zimakambidwa za kufunika kwake, nthawi zina zimatsutsidwa, ndipo nthawi zina zimawonetsa phindu. Ngakhale zili zonse, ndizovuta kuti munthu akane chinthu chokoma komanso chodziwika bwino. Anthu ambiri, ngakhale asamalire kuchuluka kwawo, nthawi zonse samakana kudya mkate. Anthu ena amagula makina opangira mkate wowerengeka kuphika buledi malinga ndi maphikidwe awo osafunikira popanda zowonjezera zina. Komabe, akatswiri akuchenjeza za malingaliro osamala pazinthu zophika buledi.

Mtundu uliwonse wa ufa umakhala ndi GI yeniyeni komanso zopatsa mphamvu.

• Mkate wa Borodinsky - 45,
• mbewu zonse - 40,
• ndi masamba a chinangwa - 50.

Mitundu iyi ya buledi imatha kudyedwa ndi anthu omwe ali ndi matenda ashuga komanso kukhala onenepa kwambiri. Koma mikate yoyera, ma pie wokazinga ndi bwino kugwiritsa ntchito zochulukirapo kapena osapewa, popeza ali ndi GI ya 90-100. Pogula mkate, muyenera kusankha omwe ali ndi zowonjezera zochepa.

Mukamalemba chakudya chamagulu pazakudya pazifukwa zosiyanasiyana, mbali zambiri zimayenera kuganiziridwa. Izi zimachitidwa ndi akatswiri azakudya, koma pamakhala nthawi zina pamene muyenera kusankha nokha chinthu. Ndipamene mukufunika kudziwa za index ya glycemic.