Anthu omwe amadya zakudya zam'magazi komanso odwala matenda ashuga amadziwa kuti zakudya zamagulu a glycemic index, zomwe mndandanda wake ndi waukulu kwambiri, umawonjezera glucose ndikupangitsa kunenepa kwambiri.
Mndandanda wamtundu wa glycemic, limodzi ndi zopatsa mphamvu za calorie, umakhudza mwachindunji njira zomwe zimapangitsa kuti thupi lizichepa komanso kunenepa kwambiri. Chosangalatsa ndichakuti malonda omwe amakhala ndi kalori yayitali amatha kukhala otsika kwambiri, komanso mosemphanitsa. Chifukwa chake, ndikofunikira kumvetsetsa zomwe zingagulitsidwe, zomwe ndi bwino kukana.
Kodi mndandanda wamtundu wa glycemic ndi chiyani?
Masiku ano, m'misika yamisika yamisika ndi mashelu akuluakulu ogulitsira amakopa zinthu zambiri zamitundu yonse. Koma mpaka lero, ndi anthu ochepa omwe adaganizira zothandiza.
Amadziwika kuti zinthu zonse zimagawidwa m'mitundu iwiri - zanyama ndi zoyambira. Kuphatikiza apo, aliyense wa ife tamvapo kamodzi m'miyoyo yathu za kufunikira kwa mapuloteni komanso kuopsa kwa kuchuluka kwamafuta m'thupi, makamaka kwa odwala matenda a shuga.
Chochita chilichonse chomwe chimakhala ndi mafuta, kamodzi mthupi la munthu, chimasweka mosiyanasiyana. Ndiye chifukwa chake glycemic index (GI) imagwiritsidwa ntchito kuimira kuwonongedwa kwa zinthu zomwe zili ndi chakudya, poyerekeza ndi kuchuluka kwa shuga. Tiyenera kudziwa kuti index yake ya glycemic imawerengedwa kuti ndi yofanana ndipo ndiofanana ndi mayunitsi 100. Zogulitsa zomwe zimakhala ndi index yayikulu ya glycemic zimawonongeka mwachangu, ndizotsika kwa nthawi yayitali.
Ma Dietitians amagawa zakudya zophatikiza ndi chakudya chamagulu m'magulu okhala ndi GI yayikulu, yotsika komanso yapakati. Zakudya zomwe zimakhala ndi index yayikulu ya glycemic ndizovuta kapena zowonjezera pang'onopang'ono, ndipo zakudya zokhala ndi index yotsika ya glycemic ndizachangu kapena zopanda mafuta.
GI ndi chiyerekezo cha madera omwe amaphunziridwa ndi magawo a glucose mwa magawo atatu a gawo. Kuti achepetse kugwiritsa ntchito, kuchuluka kwa mawerengeredwe kunayambitsidwa komwe kumakhala magawo zana limodzi (0 - palibe chakudya, 100 - kupezeka kwa shuga weniweni).
Mwa anthu, pokhudzana ndi kumverera kwodzaza kapena kudya zakudya zama kalori ambiri, GI imatha kusintha. Zomwe zimakhudza phindu la chizindikiro ichi zitha kukhala:
- Mtundu ndi kalasi yazogulitsa.
- Kukonza chakudya.
- Mtundu wa pokonza.
- Njira yophikira.
Mbiri yopezeka pamndandanda wamatenda a glycemic imagwirizanitsidwa ndi dokotala waku Canada David Jenkinson. Mu 1981, adawerengetsa GI ndikulemba mndandanda wazinthu zomwe odwala omwe ali ndi matenda a shuga amaloledwa kutenga. Kuchokera nthawi imeneyo, pakhala mayesero ena ambiri omwe athandizira kupanga gulu latsopano potengera kuchuluka kwa GI.
Izi ndi zomwe zidapangitsa kusintha kwa njira yodutsa mtengo wazakudya.
Kodi GI imakhudza bwanji thupi la munthu?
Mphamvu ya glycemic index pa thupi la munthu imadziwika ndi kuchuluka kwa chakudya chamagulu omwe chakudya chimakhala nacho. Msonkhano nthawi zonse, gulu lomwe lili ndi chakudya chochepa chamafuta limaphatikizapo zinthu zomwe zili ndi GI ya mayunitsi 10 mpaka 40, zomwe zili ndi mayunitsi 40 mpaka 70, komanso zokhala ndi mayunitsi opitilira 70.
Zakudya zomwe zili ndi GI yayikulu zimachulukitsa shuga, zomwe, zimapangitsanso kuchuluka kwa kagayidwe kachakudya. Nthawi yomweyo, insulin (timadzi totsitsa shuga) timagawa timagulu tambiri tomwe timagulu tomwe timapanga thupi. Zotsatira zake, izi zimaphatikizapo kukulira chilimbikitso ndi kusefukira kwa m'mimba. Munthu nthawi zambiri amatenga chakudya, chomwe chimakhudza robot ya ziwalo zonse zamkati. Kupatula apo, insulini ndi mahomoni omwe amathandizira kuti mafuta azisungidwa, zomwe zimafunikira pakufunika mphamvu m'thupi. Mapeto ake, vuto la kuperewera kwa zakudya m'thupi limabweretsa kuchuluka kwa mapaundi owonjezera. Ndipo kunenepa kwambiri ndi "mnzake wa matenda ashuga." Mtundu wachiwiri wa matenda umachitika nthawi zambiri wodwala akayamba kunenepa kwambiri.
Zakudya zokhala ndi GI wamba sizimabweretsa vuto lililonse kwa munthu. Gululi limaphatikizapo zinthu zambiri zomwe zimagwiritsidwa ntchito kuphika mbale zam'mbali, sopo ndi zina zazikulu mbale. Ndiwo gwero lamphamvu kwa thupi la munthu ndikulilimbitsa.
Phindu la zakudya zotsika kwambiri za glycemic index ndizopanda phindu. Mlozera wotsika wa GI umakhudza bwino thupi la munthu, chifukwa umakhalitsa mwachangu ndikuwongolera kagayidwe. Palibe kudya kwambiri. Chipatso chatsopano kapena ndiwo zamasamba zimangokhala ndi chidziwitso chotsika kwambiri cha glycemic, komanso mavitamini ambiri, micro-, macrocell ndi zina zofunikira. Tisaiwale kuti zinthu zina zomwe zimakhala ndi GI yotsika zimatha kukhala zopatsa mphamvu kwambiri, kotero kugwiritsa ntchito kwawo kosavomerezeka ndizosafunanso.
Ndikofunika kwambiri kukhala ndi zakudya zopatsa thanzi, zomwe zingathandize kuti muchepetse kagayidwe kazakudya komanso kuchepetsa kudya.
Izi zithandiza kupewa matenda ambiri osafunikira.
Glycemic Index - Matepi
Kuti zitheke, gome la zinthu lidapangidwa, lopangidwa ndi mtengo wa kusweka kwa chakudya.
Zofunikira zenizeni zimatha kusinthidwa chifukwa zomwe zimapezeka m'mawuwo ndizosinthika.
Zizindikiro zomwe zimaperekedwa m'magomewo zingakhale chitsogozo pakakonzedwe ka chakudya.
Zotsatira zotsatirazi zimakhala ndi mndandanda wokwera wa glycemic:
- 100 - mikate yoyera;
- 95 - zinthu za muffin, zikondamoyo, mbatata zophika, Zakudyazi za mpunga, ma apricots amzitini;
- 90 - uchi, mpunga;
- 85 - mbewu monga chimanga, mafunde a chimanga, mbatata yophika kapena mbatata yosenda, kaloti mutatha kutentha;
- 80 - granola yamphesa ndi mtedza;
- 75 - makeke okoma, mavwende, mavwende, dzungu, phala la mpunga wophika mkaka;
- 70 - mapira, semolina, adzukulu, mpunga woyera, masamba, chokoleti, chinanazi, tchipisi, mkaka wamkaka, Zakudyazi za tirigu, zakumwa za shuga (Coca-Cola, Fanta, Pepsi, etc.)
- 65 - madzi a lalanje thumba, jamu, kupanikizana, ufa wa tirigu, mkate wopanda yisiti, masamba okazinga, mbatata jekete, zouma, mkate wa rye, marmalade, pasitala ndi tchizi;
- 60 - nthochi, buckwheat, oatmeal, ayisikilimu, pitsa woonda -utali ndi phwetekere ndi tchizi, mayonesi, mpunga wamtali wautali;
- 55 - spaghetti, makeke amfupi, ketchup, yamapichesi, mphesa ndi madzi a mphesa;
- 50 - buckwheat (wobiriwira), mpunga wa basmati, mango, mbatata yokoma, msuzi wa apulosi wopanda shuga, mpunga wa bulauni (osavomerezeka), lalanje, msuzi wa cranberry wopanda shuga;
- 45 - kokonati, mkate wopanda tirigu, mphesa;
- 40 - ma apricots owuma, mitengo yamadzi, msuzi wa karoti wopanda shuga, nkhuyu zouma, pasitala "al dente", prunes;
- 35 - barele wa ngale, phwetekere yatsopano, quince watsopano, apulo, mpunga wakuda, mphodza wamafuta komanso wachikasu, tchizi chochepa kwambiri, nyemba zobiriwira, apurikoti, makangaza, maula, pichesi, nectarine, yogati yopanda mafuta, mabulosi abulu, chokoleti chakuda, mkaka, zipatso zamatenda, lingonberry, blueberry, mandarin;
- 25 - chitumbuwa, mabulosi akutchire, nyemba zagolide, currant yofiira, sitiroberi, jamu, sitiroberi wamtchire, mphodza wofiyira komanso wobiriwira, ufa wa soya, nthanga za maungu;
- 20 - artichoke, soya yogurt, biringanya;
- 15 - chinangwa, udzu winawake, nkhaka, amondi, broccoli, kabichi, katsitsumzukwa, anyezi, bowa, ginger, walnuts, hazelnuts, zukini, pistachios, mtedza wa paini, pesto, leki, tsabola wa tsabola, Brussels zikumera;
- 10 - letesi, avocado;
- 5 - sinamoni, basil, parsley, vanillin, oregano.
Pofuna kusokoneza metabolism, simungagwiritse ntchito molakwika chakudya ndi GI yayikulu. Amaloledwa kudya pokhapokha ngati watopa kwambiri.
GI yapamwamba komanso yotsika - maubwino ndi zovulaza
Anthu ena amaganiza molakwika kuti chakudya chamafuta okhala ndi chisonyezo chachikulu cha glycemic sichiyenera kumamwa konse. Monga akunenera, zonse ndizothandiza pakapangidwe kake. Mwachitsanzo, kudya zakudya zokhala ndi index yayikulu ya glycemic ndikofunikira pambuyo pakuchita masewera olimbitsa thupi. Ntchito zolimbitsa thupi zimafunikira mphamvu ndi mphamvu zambiri. Zakudya zopatsa mphamvu zamagalimoto zimathandizira kubwezeretsanso mphamvu. Zikatero, kuda nkhawa za kuwopsa kwa zakudya zapamwamba za GI kulibe ntchito.
Komabe, kudya kwambiri glycemic kudya kumakhala koopsa, chifukwa kumabweretsa mavuto. Kuonjezera thupi komanso kuthamanga kwa glucose kumayambitsa kukula kwa "matenda okoma" ndi ma pathologies a mtima dongosolo. Ndizosadabwitsa kuti matendawa ndi omwe amachititsa kufa padziko lapansi.
Zogulitsa zomwe zimakhala ndi index yotsika ya glycemic kwa odwala matenda ashuga, komanso kwa anthu omwe amasamala za chiwerengero chawo, nthawi zambiri amakhala akutsukidwa pang'ono kapena kutsukidwa. Zipatso zatsopano ndi ndiwo zamasamba, zomwe zimakhala ndi mitundu yambiri yazachilengedwe, ndizothandiza kwambiri. Mndandanda wazinthu zotere umaphatikizanso ma legamu, mbewu zonse ndi mkaka wokwera.
Maziko ena azakudya ndizophatikiza zakudya zomwe zimakhala ndi mapuloteni komanso GI yotsika. Kuwona zakudya zotere, mutha kuthana ndi mapaundi owonjezera. Ndipo izi, zidzateteza ku mishuga yambiri komanso kukula kwa matenda ashuga.
Zosowa Pansi pa Glycemic Zakudya
Zakudya zophatikizidwa muzakudya izi zimakhala ndi GI yotsika. Amakhutitsa thupi laumunthu, kuletsa kuyamba kwa njala. Munthu amene ali ndi vuto lolemera kapena matenda ashuga ayenera kuyesa kudya izi. Mwina chakudyachi chithandizanso kubwezeretsa m'mbuyomu momwemo kapena kusintha shuga m'magazi.
Chitsanzo chotsatirachi cha menyu sabata iliyonse ndi chitsogozo kwa iwo omwe akuganiza kwambiri kupitiriza kudya zakudya zochepa za glycemic. Mwambiri, zophatikiza tsiku ndi tsiku zimakhala 1,500 kcal. Zakudya zokhala ndi index yotsika ya glycemic ziyenera kupezeka mu chakudya.
Chakudya cham'mawa, mutha kuphika oatmeal pamadzi powonjezera zoumba zouma. Ndikulimbikitsidwanso kumwa mkaka wa skim ndikudya apulo, makamaka wobiriwira, popeza ilibe shuga pang'ono, ndipo GI ndiyotsika kwambiri.
Msuzi wamphaka akukonzekera chakudya chamadzulo, amaloledwa kudya magawo awiri a mkate wa rye nawo. Pakapita kanthawi, mumatha kudya plums.
Durum tirigu wokometsera wakonzedwa ndi chakudya chamadzulo, ndipo chidutswa cha nyama yophika. Mukhozanso kupanga saladi wamnkhaka watsopano, tomato, zitsamba ndikutumizira yogurt yochepa yamafuta.
Ndikulimbikitsidwa kuti muzitha kudya zipatso ndi ndiwo zamasamba masana, kumwa madzi ambiri, madzi, tiyi wobiriwira wopanda shuga, komanso mwatsopano.
Mutha kusiyanitsa kadyedwe kanu ndi zinthu zomwe zawonetsedwa pagome ngati gulu lokhala ndi index yotsika ya glycemic. Chifukwa chake, 1 kg imodzi imatha kuponyedwa pamlungu.
Panthawi yamaphunziro azakudya zapadera, muyenera kuyiwala za confectionery, zomalizidwa zomaliza, mbale zopangidwa, mkate wa batala ndi chakudya chofulumira. Kufunika kofunikira kwambiri kuyenera kuperekedwa ku chakudya cham'mawa chokwanira, chomwe muyenera kuphika barele, buckwheat kapena oatmeal. Muyeneranso kusiya mbatata mwa mtundu uliwonse. Kutsatira zakudyazi kumatha kupeza zotsatira zabwino, kuphatikiza apo, kumakhala ndi zabwino zambiri:
- Pazakudya, mutha kusiya zakudya zamasiku onse, ndikusintha pang'ono zovala.
- Pali kuchepa pang'onopang'ono kwa kulemera, komwe sikumapangitsa kuti thupi "lisokonezeke".
- Mtengo wa chakudya chotere ndi wotsika kwambiri, chifukwa sizifunikira zinthu zapadera.
- Zakudya zotere sizimayambitsa kusasangalatsa kapena mavuto ena.
- Zakudya zimakhutitsa thupi; mukatha kudya chakudya chokwanira, simumva ngati kudya china chake.
- Chakudyachi ndichabwino kwa azungu.
Mwa omwe amatsata zakudya zamagetsi ochepera, palinso anthu omwe amachita zakudya zama China komanso zakudya za Montignac.
Zakudya zomwe zimakweza shuga m'magazi ziyenera kusamala. Izi zikuthandizira kupewa zowopsa - kunenepa kwambiri kapena matenda a shuga, omwe amakhudza pafupifupi ziwalo zonse zamkati mwa munthu. Dziyang'anireni nokha, gwiritsani ntchito zakudya zomwe mumadya ndikuchita masewera olimbitsa thupi a shuga.
Katswiri mu kanema mu nkhaniyi adzalankhula za glycemic index ya zinthu.
