Mlozera wa Glycemic - ndi chiyani?
Kupeza kwa index ya glycemic kunapangidwa ndi Dr. D. Jenkins mu 1981. Zinapezeka kuti zakudya zosiyanasiyana zimakhala ndi vuto losiyana ndi kuchuluka kwa shuga m'magazi.
Mlozera wa glycemic ndi mtengo womwe umatsimikizira kuchuluka kwa kusweka kwa zinthu m'thupi la munthu ndikusintha kwawo kukhala shuga. Kuti ndiye muyezo, motero zinthu zonse zimayerekezedwa ndi shuga wa GI, yemwe ali ofanana zana. Chifukwa chake
Zomwe zimakhudza index ya glycemic
Mndandanda wazakudya za glycemic siwokhazikika. Zimatengera zinthu zingapo:
- Chemical ndi matenthedwe opangira zakudya, zomwe nthawi zambiri zimawonjezera index ya glycemic. Mwachitsanzo, karoti yaiwisi ali ndi GI yamagulu 30, ndipo yophika - 50 mayunitsi.
- Zowonjezera pazopezeka ndizopanga ma manggestible fiber, komanso pa mtundu wake. Kuchuluka kwa kuchuluka kwa zinthuzi m'zinthuzo, kumatsitsa mndandanda wake wa glycemic. Mwachitsanzo, GI ya mpunga wa bulauni ndi magawo 50, ndipo mnzake pang'onopang'ono akuyamba, motero, 70.
- Mtengo wa glycemic index umayendetsedwa ndi malo omwe akukula, mitundu, mitundu ya zipatso ndi zipatso zake.
Mlozera wa Glycemic ndi zopatsa mphamvu - pali kusiyana kotani?
Anthu ambiri amasokoneza lingaliro glycemic index ndi "zopatsa mphamvu" malonda. Ili ndiye cholakwika chachikulu pakukonzekera zakudya kwa odwala matenda ashuga komanso onse omwe akufuna kuchepetsa thupi. Kodi tanthauzo la mfundozi ndi lotani?
Komabe, sikuti mankhwala aliwonse otsika kalori omwe ali ndi index yotsika ya glycemic.
Uwu ndiye kuchuluka kwa mphamvu yolowa mthupi la munthu. Popanda kufikira pansi pang'onopang'ono, kugwiritsa ntchito bwino sikungatheke. Pakakhala vuto lolemera mopitirira muyeso, ndikofunikira kugunda pakati pakulimbitsa mphamvu ndikuwonongeka.
Chifukwa chiyani odwala matenda ashuga ayenera kupereka magazi? Momwe mungadziwire kuyesedwa kwa magazi am'magazi ndipo ndikuyenera kutsatira chiyani?Glucometer yopanda mayeso ndi zida zamakono! Kusiyana kwake ndi glucometer wamba, kuliwerenga tsopano!
GI ndi Matenda a shuga
Zodziwika bwino ndi mndandanda wazogulitsa ndizofunikira kwa aliyense.
Katundu Wapamwamba wa GI imatha kufalikira msanga mkhalidwe wama glucose mthupi, motere, mulingo wa shuga m'magazi umadumpha mwachangu. Izi ziyenera kulamulidwa ndi anthu omwe ali ndi matenda ashuga.
Katundu Wotsika wa Glycemic Index, mwa munthu wathanzi samatsogolera kudumpha kwa shuga m'magazi, ndipo mwa odwala matenda a shuga amawonjezera pang'onopang'ono.
Zogulitsa, kutengera kuwola kwa chakudya, zimagawidwa m'magulu omwe ali ndi GI yayikulu, yapakati komanso yotsika:
- Zakudya zokhala ndi index yayikulu ya glycemic (kuyambira 70 mpaka 100 mayunitsi)
mowa 110 masiku 103 mbatata zophika 95 mbatata zosenda 90 kaloti wowiritsa 85 mikate yoyera 85 tchipisi 83 granola ndi mtedza ndi zoumba 80 chivwende 75 squash, dzungu 75 pansi mikate yophikira 74 mapira 71 mbatata yophika 70 Coca-Cola, zodabwitsa, sprite 70 chimanga chophika 70 marmalade 70 nsabwe 70 mpunga woyera 70 shuga 70 chokoleti cha mkaka 70 - Zogulitsa zomwe zimakhala ndi index ya glycemic (kuyambira mayeso 56 mpaka 60)
ufa wa tirigu 69 chinanazi 66 nthawi yomweyo oatmeal 66 nthochi, vwende 65 jekete mbatata, masamba zamzitini 65 semolina 65 mabasiketi a zipatso zamchenga 65 buledi wakuda 65 zoumba 64 pasitala ndi tchizi 64 kachikumbu 64 keke yofikira 63 namera tirigu 63 zikondamoyo za tirigu 62 pizza ndi tomato ndi tchizi 60 mpunga woyera 60 msuzi wachikasu 60 chimanga chokoma 59 ma pie 59 mpunga wamtchire 57 - Mitundu yotsika ya glycemic (mpaka mayunitsi 55)
yogurt wokoma, ayisikilimu 52 Buckwheat, spaghetti, pasitala, mkate, zikondamoyo 50 oatmeal 49 nandolo zobiriwira, zamzitini 48 mkate wa chinangwa 45 madzi a lalanje, apulo, mphesa 40 nyemba zoyera 40 buledi wa tirigu, mkate wa rye 40 malalanje, ma apricots owuma, kaloti yaiwisi 35 sitiroberi 32 nthochi zobiriwira, pichesi, apulo 30 masoseji 28 chitumbuwa, chipatso cha mphesa 22 nandolo zachikasu, barele la ngale 22 plums, soya soya zamzitini, mphodza wobiriwira 22 chokoleti chakuda (70% cocoa) 22 ma apricots atsopano 20 mtedza 20 walnuts 15 biringanya, tsabola wobiriwira, broccoli, anyezi kabichi, adyo, tomato 10 bowa 10
Munthu wathanzi Zakudya za GI zapamwamba zimayambitsa kuyankha kwachangu kwapancreatic. Amatha kupewetsa kuwonjezeka kwa shuga m'magazi mopitilira muyeso.
Mwa odwala matenda ashuga zofanana zimawoneka zosiyana kwathunthu: ndizosatheka kutsekereza kuchuluka kwa shuga m'magazi chifukwa cha kusokonezeka kwa chinsinsi cha insulin ya mahomoni, chifukwa chake, glycemia yowonjezereka imawonedwa nthawi zambiri. Apa ndipomwe funso limabuka posankha zakudya za anthu odwala matenda ashuga.
- High GI ndi Type 1abetes
- High GI ndi Type 2abetes
Odwala omwe ali ndi mtundu woyamba wa matenda ashuga ayenera kudya mankhwala a insulin asanawononge mankhwala omwe ali ndi GI yayikulu, kotero kuti chiwonetserochi chikugwirizana ndi nsonga ya kuyamwa kwa malonda.
Anthu ena sangathe kuthana ndi izi pazokha, ayenera kungopewa kugwiritsa ntchito zinthu ngati izi. Ngati munthu wamizidwa mokwanira pankhaniyi komanso amadziwa zovuta zonse za kayendetsedwe ka insulin, amatha kugwiritsa ntchito zakudya zomwe zili ndi GI yayikulu mosamala.
Mapeto
- Mukamaphunzira zinthu zamagulu a glycemic, musadalire mwachisawawa zomwe asankha. Mwachitsanzo, kaloti owiritsa ndi GI yayitali amakhala athanzi kwambiri kuposa chokoleti chokhala ndi GI yotsika, koma ndi mafuta ochulukirapo.
- Mukamasankha zogulitsa, ndikofunikira kugwiritsa ntchito tebulo lomweli, chifukwa zomwe zimafotokozedwa ndi masamba osiyanasiyana azidziwitso zimatha kusiyanasiyana.
- Mlozera wa glycemic umatengera mtundu wanji wa magawo omwe mwasankha ndi nthawi yayitali bwanji momwe amathandizira kutentha. Ndikofunikira kukhazikitsa lamulo limodzi losavuta - kunyengerera kochepa kumachitika ndi chinthu chilichonse, ndibwino kwaumoyo wa anthu. Chinsinsi chake chimakhala chosavuta.
