Magawo a mkate Gome la XE

Mkhalidwe wamba wamunthu, kuchuluka kwa kuwonongeka kwa mitsempha yake yam'magazi, mtima, impso, mafupa, maso, komanso kuthamanga kwa magazi komanso kutheka kwa khungu la malekezero zimadalira kuchuluka kwa shuga m'magazi a odwala matenda ashuga.

Posamalira tsiku ndi tsiku kuchuluka kwa chakudya, menyu umagwiritsa ntchito mkate wotchedwa - XE. Zimakuthandizani kuti muchepetse mitundu yonse yazogulitsa zamankhwala kuti mukhale njira yodziwika bwino: kuchuluka kwa shuga komwe kungalowe m'magazi a anthu mukatha kudya. Kutengera mtundu wa XE pachinthu chilichonse, mndandanda wazakudya za matenda ashuga tsiku lililonse zimapangidwa.

Kodi gawo la mkate la XE ndi chiyani?

Kugwiritsa ntchito magawo a mkate powerengera zinthu kunapangidwa ndi a Germany a zakudya zaku Karl Noorden koyambirira kwa zaka za m'ma 1900.

Gulu limodzi lamkate limatha kukhala ndi 10 mpaka 15 g ya chakudya cham'mimba. Mtengo wofanana ndi chizindikiro, 10 kapena 15 g shuga mu 1 XE, zimatengera chikhalidwe chovomerezeka mdziko muno. Mwachitsanzo

• Madokotala aku Russia amakhulupirira kuti 1XE ndi 10-12 g yamafuta (10 g - kuphatikiza michere yazakudya m'zinthuzo, 12 g - kuphatikizapo fiber),
• ku USA, 1XE ndi magalamu 15 a shuga.

Kodi pamafunika magawo angati a buledi?

Zakudya zambiri zam'mimba zimayenera kudyedwa m'mawa. Anthu odwala matenda ashuga amalimbikitsa kudya zakudya zisanu patsiku. Izi zimakuthandizani kuti muchepetse shuga omwe amalowetsa m'magazi mukatha kudya (kuchuluka kwa chakudya cham'magazi mu chakudya chimodzi kumabweretsa kudumpha kwa glucose m'magazi).

Mitundu iwiri ya zakudya idapangidwa kuti ipewe odwala matenda ashuga:

1. moyenera - akuvomereza kugwiritsa ntchito 15-20 XE patsiku. Ndi mtundu wamagulu oyenera omwe amalimbikitsidwa ndi akatswiri azakudya zambiri komanso madotolo omwe amawonetsetsa matendawa.
2. chakudya chopatsa mphamvu - chokhala ndi chakudya chochepa kwambiri, mpaka 2 XE patsiku. Nthawi imodzimodzi, malingaliro a chakudya chochepa-carb ndi atsopano. Kuyang'ana odwala pamadyedwe awa kumawonetsa zotsatira zabwino ndikusintha, koma pakadali pano mtundu uwu wa zakudya suwatsimikiziridwa ndi zotsatira za mankhwala ovomerezeka.

Zakudya za mtundu 1 ndi matenda ashuga 2: kusiyana

• Matenda a shuga amtundu 1 amaphatikizidwa ndi kuwonongeka kwa maselo a beta, amasiya kutulutsa insulin. Ndi matenda amtundu wa 1 shuga, ndikofunikira kuwerengera molondola XE ndi mlingo wa insulin, womwe umayenera kupakidwa zakudya musanadye. Palibe chifukwa chowongolera kuchuluka kwa zopatsa mphamvu ndikuchepetsa kugwiritsa ntchito zakudya zopatsa mphamvu kwambiri. Zogulitsa zokha zomwe zili ndi index yayikulu ya glycemic ndizochepa (zimakomedwa mwachangu ndikuwonjezera kukula kwambiri kwa shuga - msuzi wokoma, kupanikizana, shuga, keke, keke).
• Matenda a 2 a shuga samayendera limodzi ndi kufa kwa maselo a beta. Ndi nthenda yachiwiri, pali maselo a beta, ndipo amagwira ntchito mopitilira muyeso. Chifukwa chake, zakudya zamtundu wa 2 odwala matenda ashuga zimachepetsa kudya zamafuta kuti chakudya chikhale ndi nthawi yayitali yopumira beta. Pankhaniyi, onse a XE ndi kalori amawerengedwa.

Matenda a calorie

  85% ya matenda a shuga a 2 amayambitsidwa ndi mafuta ochulukirapo. Kudzikundikira kwamafuta kumayambitsa kukula kwa shuga pamaso pa chinthu chobadwa nacho. Kuwongolera kunenepa kwambiri matenda ashuga, nako, kumalepheretsa zovuta. Kuchepetsa thupi kumayambitsa kuwonjezeka kwa moyo wodwala matenda ashuga. Chifukwa chake, odwala ambiri omwe ali ndi matenda amtundu wa 2 sayenera kungolamulira XE yokha, komanso zomwe zili ndi zopatsa mphamvu.

Kudya kwa calorie tsiku ndi tsiku kumadaliranso pamakhalidwe ndipo kumasiyana kuyambira 1500 mpaka 3000 kcal. Momwe mungawerengere kuchuluka kwa zopatsa mphamvu zofunika?

Kutengera izi, mutha kuwerengera kuchuluka kwa zopatsa mphamvu mu bun yolumikizidwa, zakudya zamzitini, mkaka wowotchera kapena madzi. Ubwino wama calories ndi chakudya wamafuta akuwonetsedwa mu 100 g ya malonda. Kuti mudziwe zopatsa mphamvu za calorie za mkate kapena paketi ya makeke, muyenera kuwerengera zopezeka m'thupi chifukwa cha kulemera kwa paketiyo.

Matebulo a mkate

Timapereka mtengo wa XE pamitundu yamafuta omwe amagwiritsidwa ntchito kwambiri komanso zakudya zokonzeka.

Dzina la mankhwala	Kuchuluka kwa malonda mu 1XE, g	Zopatsa mphamvu, kcal pa 100 g
Zipatso, Zipatso ndi Zipatso Zouma
Ma apricots owuma	20	270
Banana	60	90
Ngale	100	42
Chinanazi	110	48
Apurikoti	110	40
Mavwende	135	40
Ma tangerine	150	38
Apple	150	46
Rabulosi	170	41
Strawberry	190	35
Ndimu	270	28
Wokondedwa	15	314
Zinthu Zampira
Mkate Woyera (watsopano kapena wowuma)	25	235
Mkate wa rye-tirigu	30	200
Oatmeal	20	90
Tirigu	15	90
Mpunga	15	115
Buckwheat	15	160
Utsi	15 g	329
Manka	15	326
Nthambi	50	32
Wuma pasitala	15	298
Zamasamba
Chimanga	100	72
Kabichi	150	90
Nandolo zobiriwira	190	70
Nkhaka	200	10
Dzungu	200	95
Biringanya	200	24
Madzi a phwetekere	250	20
Nyemba	300	32
Kaloti	400	33
Beetroot	400	48
Greenery	600	18
Zinthu zamkaka
Tchizi	100	280
Yogurt ya zipatso	100	50
Yofesedwa mkaka	130	135
Yogati yopanda mafuta	200	40
Mkaka, 3.5% mafuta	200	60
Ryazhenka	200	85
Kefir	250	30
Kirimu wowawasa, 10%	116
Feta tchizi	260
Mtedza
Cashew	40	568
Kedari	50	654
Pistachio	50	580
Maamondi	55	645
Hazelnuts	90	600
Walnuts	90	630
Zopangidwa ndi nyama ndi nsomba *
Ng'ombe Yofiyidwa	0	180
Ng'ombe ya chiwindi	0	230
Ng'ombe cutlet, nyama yokazinga yokha	0	220
Nkhumba zowaza	0	150
Mwana wa nkhosa	0	340
Trout	0	170
Nsomba zamtsinje	0	165
Salimoni	0	145
Dzira	zosakwana 1	156

*Mapuloteni anyama (nyama, nsomba) mulibe chakudya. Chifukwa chake, kuchuluka kwa XE mmenemo ndi zero. Chosiyana ndi mbale za nyama, pokonza zomwe zimagwiritsidwa ntchito popanga zakudya. Mwachitsanzo, mkate wophika kapena semolina nthawi zambiri umawonjezeredwa ku nyama yoboola.

Zophatikiza ndi dzira ndi 0,4 g pa 100 g ya dzira. Chifukwa chake, XE mu mazira siofanana ndi zero, koma ndiyofunikira pang'ono.

Zakumwa
Madzi a lalanje	100	45
Madzi apulo	100	46
Tiyi ndi shuga	150	30
Khofi ndi shuga	150	30
Compote	250	100
Kissel	250	125
Kvass	250	34
Mowa	300	30
Maswiti
Marmalade	20	296
Chokoleti chamkaka	25	550
Keke ya Custard	25	330
Ayisikilimu	80	270

Gome - XE mu zomalizidwa zinthu ndi mbale

Dzina la chotsirizidwa	Kuchuluka kwa malonda mu 1XE, g
Chofufumitsa	25
Ikani keke	35
Osatero	30
Pancake ndi kanyumba tchizi kapena nyama	50
Zingwe ndi tchizi tchizi kapena nyama	50
Msuzi wa phwetekere	50
Mbatata yophika	70
Mbatata zosenda	75
Byte Kuku	85
Mapiko a nkhuku	100
Syrniki	100
Vinaigrette	110
Masamba kabichi masamba	120
Msuzi wa pea	150
Borsch	300

Mlozera wa Glycemic - ndi chiyani ndipo ndi yofunika bwanji?

Zogulitsa zomwe zimakhala ndi index yayikulu ya glycemic (uchi, shuga, kupanikizana, msuzi wokoma - chakudya chamafuta wopanda mafuta) zimadziwika ndi kuthira mafuta ambiri. Nthawi yomweyo, shuga wambiri okwanira amapangidwa mwachangu ndikufika pazofunikira kwambiri.

Pazinthu zomwe zimakhala ndi index ya glycemic yotsika (zimakhala ndi mafuta kuwonjezera pa ma carbohydrate), kuchuluka kwa mayamwidwe m'matumbo kumachepetsedwa. Amameza nthawi yayitali ndipo pang'onopang'ono amapatsira glucose m'magazi a anthu (chakudya pang'onopang'ono). Kuchuluka kwa kuchuluka kwa shuga m'magazi sikumachitika, kuchuluka kwa kuvulala kwamitsempha kumatsika, ndipo kuchuluka kwa insulin kumatsika.

Magawo a Mkate ndi Kusinthana kwa Mphamvu ya Anthu

Kagayidwe ka mphamvu ka munthu kamapangidwa kuchokera kuma chakudya, omwe amalowa mkati ndi chakudya. M'matumbo, michere yam'magazi imaphwanyidwa kukhala mashupi osavuta ndikulowetsedwa m'magazi. Mwazi umanyamula shuga (glucose) kupita ku ma cell a thupi. Glucose wama cell ndiye gwero lalikulu lamphamvu.

Mukangodya, shuga ochuluka amapangidwa m'magazi. Shuga wambiri, ndiye kuti insulin yambiri imafunikira. Mu thupi lathanzi, kupanga kwa insulin kumayendetsedwa ndi kapamba. Pa matenda ashuga, munthu ayenera kuwerengetsa kuchuluka kwa insulini yomwe amafunikira kuti alowe m'magazi kuti amwe kuchuluka kwa zakudya zomwe amadya. Pankhaniyi, kumwa mopitirira muyeso komanso kusowa kwa insulini ndizowopsa.