Kwa anthu omwe akuyesera kuti achepetse thupi, komanso odwala omwe ali ndi mavuto okhala ndi shuga, glycemic index tebulo ingathandize kuthetsa mavuto ambiri.
Zakudya zili ndi phindu lina la zakudya. Zakudya zomwe zimapangidwa nthawi zonse zimakhala ndi mitundu yambiri ya chakudya, mapuloteni, mafuta ndi zinthu zina, zomwe zimapangidwira ndizomwe zimatsimikizira kuchuluka kwa zakudya zomwe zimapangidwira.
Gomec index index imakulolani kuti muwerenge mwatsatanetsatane zopatsa mphamvu za zinthu, chifukwa chomwe mungasankhire nokha mndandanda wazinthu zomwe zimagwiritsidwa ntchito pokonza mbale inayake. Zowona, musasokoneze kuchuluka kwa zakudya zopatsa mphamvu ndi kuchuluka kwa mndandanda wa glycemic. Poyambirira, zimangokhala kuchuluka kwa zopatsa mphamvu zomwe zimapezeka m'zakudya, ndipo chachiwiri, momwe kuchuluka kwa shuga mthupi kumakulira munthu atadya chakudya.
Kuti mumvetse bwino tanthauzo la glycemic index, ndikofunikira kuphunzira mwatsatanetsatane za chakudya, komanso momwe amadziwidwira ndi thupi la munthu.
Zakudya zomanga thupi ndizofunikira kwambiri kwa munthu, kudya glucose mthupi kumamupatsa mphamvu. Koma, muyenera kudziwa zam'madzi ophatikizika, ndipo mumvetsetse momwe shuga imakhudzira thupi la munthu.
Pambuyo polowa m'thupi, chakudya chamagalimoto ambiri chimasanduka chocheperapo mothandizidwa ndi michere, mafuta atasokonekera, shuga amadzipaka m'magazi kuchokera ku chimbudzi cha m'mimba.
Kuchuluka kwa kusweka kwa chakudya chamaguluku, kuchuluka kwa glucose kumachitika mthupi. Ngati kuchuluka kwa cleavage ndi kotsika, ndiye kuti zinthuzo zimatsika motalika, chifukwa pomwepo palibe kudumphira kwa glucose komwe kumachitika m'madzi a m'magazi.
Pambuyo pakuphunzira piritsi la glycemic indices ndi kuchuluka kwa zopatsa thanzi, zitha kutsimikiziridwa mosavuta pazomwe ndizogulitsa zomwe ndizabwino kwambiri kwa odwala omwe ali ndi matenda a shuga.
Zomwe zimaperekedwa m'matafura
Popeza mwaphunzira zomwe GI ili, mutha kuphunzira zomwe zalembedwedwa mwapadera zamagulu a glycemic index zomwe opangidwa ndi akatswiri pantchito yazakudya.
Kugwiritsa ntchito tebulo la glycemic index ya zinthu kumakupatsani mwayi wowerengera chizindikiro chogwirizana ndi magawo a chakudya. Kuti muchite izi, muyenera kuphunzira mwatsatanetsatane momwe mungawerengere index ya glycemic ya chophatikiza ichi.
Palibe chovuta kukumbukira zomwe GI yomwe idalipo. Akatswiri adapanga tebulo lapadera lomwe likuwonetsa mndandanda wazinthu za glycemic. Kutengera ndi chidziwitsochi, chimadziwika kuti ndi zakudya ziti zomwe ndizabwino kwambiri kwa wodwala yemwe wapezeka ndi matenda a shuga.
Tebulo lokha lokhala ndi chiwonetsero cha glycemic cha chogulitsa chilichonse silothandiza kwambiri. Ndikofunikanso kumvetsetsa momwe mungaphatikizire zosakaniza chimodzi mu mbale imodzi komanso nthawi yanji masana yomwe mungatenge izi kapena malonda.
Kwa anthu omwe akuyesera kuchepa thupi komanso odwala omwe ali ndi matenda opatsirana a shuga, ndikofunikira kuti amvetsetse zomwe glycemic index aliyense wazogulitsa wazakudya ndi momwe mungasankhire nokha mndandanda.
Kupanga menyu, tikulimbikitsidwa kukaonana ndi dokotala wodziwa bwino, adzakuwuzani zinthu zomwe zingaphatikizidwe muzakudya ndikukulangizani pazomwe zakudya za glycemic ziyenera kukhala nazo.
Pali magulu atatu a chizindikiro ichi:
- otsika (kuyambira 0 mpaka 40);
- sing'anga (kuyambira 40 mpaka 70);
- mkulu (70 ndi pamwambapa).
Anthu omwe akudwala matenda a shuga komanso kunenepa kwambiri ayenera kudziwa bwino zomwe GI ndi thanzi la zakudya zomwe zimadya.
Mukamasankha zakudya ndi mndandanda wa glycemic, muyenera kumvetsetsa momwe mungaziphatikize molondola komanso ndikulimbikitsidwa kuti muzidya zakudya zinazake.
Mndandanda wa chakudya wa glycemic ndi chizindikiro chofunikira, koma ndikofunikira kuti munthu wodwala matenda ashuga amvetsetse kuchuluka kwa glucose mu chakudya.
Kodi chizindikiro chimadalira chiyani?
Zomwe zili mu tebulo la mndandanda wazinthu za glycemic zithandiza kudziwa momwe mungasankhire zinthu zabwino pazosankha. Pambuyo pophika, index yake ya glycemic imatha kusintha kwambiri ndipo gawo lothandiza lazinthu, mwachitsanzo, shuga, limatha kusintha. Ngati mumagwiritsa ntchito uchi m'njira yake yoyera, ndiye kuti sichowopsa kwa anthu odwala matenda ashuga monga keke ya uchi kapena confectionery ina ikuphatikiza chakudya ichi.
Kuti muchepetse shuga wa plasma, muyenera kusankha zabwino pazakudya zanu. Kuphatikiza apo, ndikofunikira kuti musangoganizira za zakudya za kalori zokha komanso kuchuluka kwa shuga zomwe zimalimo, komanso mndandanda wazakudya. Pokhapokha pazinthu zonsezi, mutha kusankha mndandanda woyenera.
Koma kuti tikwaniritse malamulo onse omwe ali pamwambawa, ndikofunikira kuti timvetsetse momwe gawo la glycemic la zosakaniza za chakudya limasinthira, izi zimatha kuchitika chifukwa cha njirazi.
- Pamene shuga kapena zonunkhira zimawonjezeredwa mu mbale.
- Mukamawaza kapena kusuta chakudya.
- Zipatso kapena masamba ambiri amakhala ndi mitengo yambiri.
- Kwa chakudya chosankhidwa mopitirira muyeso, cholozera chimakhala chachikulu mu msuzi wa pichesi, chizindikiro chokwanira kuposa chipatso.
Zakudya zokhala ndi CHIKWANGWANI zimatha kuchepetsa kugaya, zomwe zimachepetsa kuchepa kwa shuga m'magazi a anthu.
Udindo wofunikira umaseweredwa ndi njira yopangira zinthu. Masamba ophika amakhala athanzi kwambiri kuposa ophika. Chifukwa chake, mukapezeka ndi matenda a shuga, ndibwino kudya zipatso kapena ndiwo zamasamba mwanjira zawo zosaphika. Masamba ndi zipatso zomwe zimathandizira kutentha
Mukamasankha makeke ophika buledi, tikulimbikitsidwa kuyang'ana kwambiri mkate wopanda phokoso, mkate wopangidwa ndi ufa wa tirigu siwothandiza kwenikweni.
Gome likuwonetsa mwatsatanetsatane zakudya zomwe ndi zabwino kwa odwala omwe amapezeka ndi matenda a shuga.
Zachidziwikire, kuwonjezera pa chakuti gome la zinthu ndilofunika kwambiri kwa odwala amtunduwu, ndikofunikira kumvetsetsa kuti ndi mankhwalawa omwe ali olondola kwambiri pankhaniyi ndikuwatenga malinga ndi malingaliro a dokotala.
Ndi chiyani china chomwe chikufunika kuganiziridwa posankha malonda?
Munthu amakhala ndi mawonekedwe a chamoyo. Zotsatira zake, zopatsa mphamvu za caloric ziyenera kusankhidwa poganizira izi.
Zomwe zimachitika pakudya kwa mankhwala osiyanasiyana omwe ali ndi GI kutengera zambiri, zazikulu ndi izi:
- zaka
- zachilengedwe m'dera lomwe wodwalayo amakhala;
- kagayidwe kachakudya zinthu;
- chitetezo chokwanira;
- kukhalapo kwa matenda kapena kutupa m'thupi;
- kumwa mankhwala omwe angakhudze kuchuluka kwa mapuloteni;
- kuchokera kuchuluka kwa zochita zolimbitsa thupi.
Pali zinthu zambiri pa intaneti zomwe zimakhala ndi tsatanetsatane wazomwe zimapangidwira komanso zomwe amapangira. Zolemba zapadera zimakhala ndi malingaliro amomwe mungasankhire zosankha zanu zoyenera ndi momwe mungaziphatikitsire, kuti chakudya chinali chopatsa thanzi komanso, nthawi yomweyo, chinakhalabe chokoma.
Pali njira yapadera yodziwira zofunikira ndi kuyenderana pakati pa zinthu zomwe zimapezeka tsiku lililonse. Izi ndizofunikira osati kwa odwala omwe ali ndi matenda a shuga, komanso kwa iwo omwe amangofuna kutaya mapaundi owonjezera.
Pali tebulo lathunthu lathunthu lomwe likuwonetsa mndandanda wa glycemic pachinthu chilichonse. Ngati ndi kotheka, ndikosavuta kupeza pa intaneti ndikugwiritsa ntchito kupanga chakudya.
Nthawi zambiri, sing'anga wopezekapo amakhala ndi tebulo la zopatsa mphamvu, ndipo ndiamene amagwiritsa ntchito kusankha zinthu kuti apange mndandanda wazonse.
Kuti mumvetsetse bwino chifukwa chake ndikofunikira kuwerengera glycemic index ya chinthu chilichonse, komanso chifukwa chake kuwunika zomwe zili mumenyu, muyenera kufunsa dokotala. Dokotala amapatsa wodwalayo chidziwitso chonse chofunikira.
Kodi thupi limafunikira shuga?
Glucose ndi chimodzi mwazinthu zazikulu zopanga mphamvu mthupi. Ngati mankhwalawo salekanitsidwa kwathunthu, ndiye kuti kuchepa kwa mphamvu m'thupi. Izi zimapangitsa kuti munthu azikhala wotopa komanso wofooka.
Komanso ndikofunikira kuti glucose apange mphamvu pokhapokha ngati ma cell a thupi la munthu alabadira molondola pakulowa kwa insulin ya m'magazi. Mothandizidwa ndi insulin, glucose imatha kulowa m'maselo ndipo imasinthidwa kukhala mphamvu yosungidwa m'makina amtundu wa ATP.
Mutha kudziwa zambiri za momwe kagayidwe kakang'ono ka shuga kamanenera kwa dokotala. Ayenera kulimbikitsa mndandanda wazinthu zomwe zimathandiza munthu kuchepa thupi ndikuwongolera kuchuluka kwa shuga m'magazi.
Ndikofunika kukonza mndandanda wazosakaniza izi mufiriji ndikukumbukira kuti kuwonjezera pazinthu izi, palibe zinthu zina zomwe zingagwiritsidwe ntchito panonso.
Aliyense amadziwa kuti zipatso ndizofunika kwambiri kwa anthu, koma ndibwino kuzidya mwanjira zawo zoyera. Compote iyenera kuphikidwa popanda kuwonjezera shuga. Zipatso zimakhala ndi shuga wokwanira wofunidwa ndi thupi la munthu.
Mukaphunzira zolaula zonse mu zilembo, mutha kumvetsetsa momwe iliyonse ya izo ilili yothandiza, komanso momwe imakhudzira munthu.
Ndikumvetsetsa kuti kukwera shuga pamalonda ena, ndikosathandiza kwa odwala matenda ashuga. Ngakhale ndizosatheka kuthetsa shuga m'zakudya zanu. Kupanda kutero, ubongo wa munthu sukulandila ndi mutu, chifukwa chake, mavuto akulu amayamba ndi kugwira ntchito kwamanjenje yayikulu.
Pa intaneti mutha kupeza zambiri zomwe muyenera kuti muchepetse kunenepa molondola. Mawu akuti "tikuchepetsa thupi" amakusonyeza kuti munthu akachepetsa thupi, sayenera kukumbukira kuti munthu akataya thupi safunika kudzilimbitsa yekha ndi zakudya zolimba kwambiri. Mutha kuchepetsa thupi popanda kudziletsa pazinthu zina. Koma kuwonetsetsa kuti zosakaniza zonse izi zimasankhidwa molondola ndikofunikira.
Mukamatsatira malangizo onsewa, njira yochepetsera thupi imadutsa mwachangu ndipo imakhala yosavuta komanso yosavuta kwa thupi.
Glycemic index ndi matenda a shuga
Matenda a shuga ndi matenda omwe amawonetsedwa ndi kusokonezeka kwa kagayidwe kachakudya ka metabolism.
Ngati mwaumoyo wathanzi, mukatenga mankhwala okhala ndi index yayikulu ya GI, shuga ochulukirapo amagawidwa m'mafuta osungirako, ndipo kuchuluka kwa shuga kumakhala kwazonse, ndiye kuti wodwala yemwe ali ndi matenda a shuga amakhala ndi mavuto ena.
Panthawi ya kudya ndi GI yayikulu, shuga wovomerezeka wamagazi amapitilira chifukwa cha kusokonezeka kwa insulini kapena kuchepa kwa maselo a cell cell.
Itha kunenedwa mosiyanasiyana:
- Type 1 shuga mellitus. Insulin siinapangidwe, ndipo ngati izi sizingachitike, ndiye kuti njira yolepheretsa kuchuluka kwa shuga m'magazi siyigwira ntchito, hyperglycemia imawonedwa - mkhalidwe wowopsa kwa thupi la wodwalayo ndikupanga glycemic coma.
- Matenda a shuga a mtundu wa 2. Insulin imapangidwa, koma mphamvu ya ma cell receptor ku hormone imachepa. Glucose samatha kulowa m'maselo pawokha. Njirayi imayambika ndi insulin, koma pochepetsa chidwi cha timadzi tambiri, ma membala am'mimba samalola glucose kudutsa. Sipars amakhala m'madzi a m'magazi, zomwe zimapangitsa kuti hyperglycemia ipangidwe.
Odwala odwala matenda ashuga amangofunika kutsatira zakudya zoyenera.
Mndandanda wazinthu zamtundu wa glycemic ndi wofunikira makamaka pagulu lino la anthu, ndi mtundu wazitsogozo zomwe zimatengera momwe izi kapena zomwe zingagulitsidwe mwachangu komanso ngati padzakhala kudumphadumpha kwa shuga. Zowona, kuyerekezera, munthu wathanzi akamadya mbale yokhala ndi GI yochepa m'thupi lake, kuchuluka kwa shuga kumakhalabe koyenera, ndipo ngati wodwala matenda ashuga amatero, shuga m'magazi ake amakwera pang'ono. Chifukwa chake, popanga mndandanda wazakudya tsiku lililonse, ndikofunikira kuwerengera zowonjezera zam'kati zilizonse, yang'anani pagome la GI kuti muike thanzi lanu pangozi.
Zomwe mungadye komanso zopatsa thanzi, komanso zomwe muyenera kupewa komanso, izi sizofunikira. Omwe akufuna kuchepa thupi ndi bwino kumvetsera pa tebulo ndi zinthu zokhala ndi index yotsika ya glycemic, mutha kuyang'ana pazinthu zambiri zomwe zimakhala ndi zizindikiro zochepa. Koma simuyenera kugwiritsa ntchito zinthu momwe mlozera umakhala wokwera. Chilichonse chiyenera kukhala chopanda malire, ndipo kugwiritsa ntchito cholozera kuti muzitsatira magawo ndi mawonekedwe azogulitsa ndikosavuta kuposa kuwerengera zopezeka pambale iliyonse.
Mndandanda wa glycemic wafotokozedwa mu kanema munkhaniyi.
