Ndi matenda a shuga, kuphatikiza pa kumwa mankhwala a hypoglycemic kapena insulin, chinthu chofunikira chamankhwala ndichakudya. Mfundo yayikulu yazakudya idakhazikitsidwa pokana kudya chakudya chopatsa thanzi.
Chakudya chopatsa thanzi komanso chotsika mtengo chokhala ndi mavitamini ndi mchere wambiri ayenera kudya kwambiri odwala. Malinga ndi malingaliro a dotolo, odwala ayenera kudya zamasamba, nyama yokonda, nsomba, zitsamba ndi zakudya zina zabwino. Koma bwanji ngati shuga ikupangitsani kufuna china lokoma ndipo mungatani kuti musinthe?
Nthawi zina, ndi gawo lochita kulamulidwa ndi glycemia, odwala matenda ashuga amatha kugula zakudya. Njira yabwino ikakhala zipatso, kuphatikizapo keroba, yokhala ndi index yotsika ya glycemic. Anthu omwe ali ndi shuga wambiri kwa chaka chopitilira amadziwa tanthauzo lake, ndipo omwe angopezeka ndi matenda a shuga 2 ayenera kumudziwa bwino.
Mlozera wa Glycemic: ndi chiyani?
Zakudya zomanga thupi zokha, i.e. shuga zomwe zimakhudza shuga wamagazi. Amagawidwa m'magulu osiyanasiyana. Yoyamba ndi chakudya cham'madzi (monosaccharides) chosavuta, chimaphatikizapo shuga ndi fructose.
Gulu lachiwiri ndi ma disaccharides, omwe amaphatikizapo sucrose (shuga wosavuta), lactose (zakumwa zamkaka), maltose (mowa, kvass). Zakudya zomanga thupi zovuta kuphatikiza wowuma (chimanga, ufa, mbatata).
Gulu la polysaccharides limaphatikizanso ndi fiber, yomwe ili ndi:
- zopangidwa ndi ufa;
- chimanga;
- chipatso
- masamba.
Mlozera wa glycemic ndi chisonyezo chomwe chikuwonetsa kuthamanga kwa kuwonongeka kwa chakudya cham'magazi kwa glucose. Chamoyo chomaliza chimagwiritsa ntchito mphamvu. Kuthamanga kwa shuga, ndipamenekonso GI.
Kufunikira kumeneku kunayambitsidwa ndi dokotala waku America D. Jenix mu 1981, yemwe anali akufufuza zinthu ndi cholinga choti apange mndandanda wazabwino wa anthu odwala matenda ashuga.
M'mbuyomu, zimaganiziridwa kuti zogulitsa zilizonse zimakhudzanso anthu. Komabe, malingaliro a Jenkinson anali osiyana, ndipo adatsimikizira kuti chilichonse chomwe chimapangidwa chimakhudza thupi kutengera zakudya zomwe zimakhala nazo.
Chifukwa chake, kafukufuku wasayansiyo watsimikizira kuti iwo omwe amadya ayisikilimu, yemwe ndi mchere wotsekemera, amakhala ndi shuga wamagazi ochepa kuposa anthu omwe adya zakudya zamtengo wapatali. Pambuyo pake, index ya glycemic ya pafupifupi zinthu zonse idaphunzira.
Ndikofunikira kudziwa kuti zizindikiro za GI zimatha kutengera zochitika zosiyanasiyana:
- kuchuluka kwa mapuloteni, mafuta ndi mawonekedwe;
- mtundu wamafuta;
- njira yothetsera;
- zomwe zili ndi pafupi fayilo, zomwe zimachulukitsa nthawi ya chimbudzi cha chakudya, zomwe zimachepetsa kuyamwa kwa shuga.
Kodi ndi mndandanda uti wa glycemic womwe umawonedwa kuti ndi wabwinobwino?
Kuti mudziwe momwe mungamvetsetsere GI, muyenera kudziwa tanthauzo la shuga ndi insulin m'thupi. Shuga ndi mphamvu kwa thupi ndipo chakudya chilichonse chomwe chimabwera ndi chakudya pambuyo pake chimakhala glucose yemwe amalowa mumtsinje wamagazi.
Miyezi yambiri ya shuga imachokera ku 3.3 mpaka 55 mmol / L pamimba yopanda kanthu mpaka mpaka 7.8 mmol / L maola awiri mutatha kadzutsa.
Mndandanda wa glycemic umawonetsa kuchuluka kwa shuga m'magazi m'mene wakwera pambuyo podya zakudya zina. Koma ndikofunikanso kuganizira nthawi yomwe glycemia imatuluka.
Mukamalemba GI, shuga adatengedwa ngati muyezo; GI yake ndi magulu 100. Zizindikiro za zinthu zina zimasiyana kuchokera pa mayunitsi 0 mpaka 100, omwe amatsimikiziridwa ndi kuthamanga kwawo.
Kuti glucose ochokera mumtsinje wamagazi alowe m'maselo a thupi ndikukhala mphamvu, kutenga gawo la mahomoni apadera, insulin, ndikofunikira. Ndipo kugwiritsa ntchito chakudya chokhala ndi GI yambiri kumapangitsa kuti shuga azidzidzimutsa komanso azidzidzimutsa, ndiye chifukwa chake kapamba amayamba kupanga insulin mwachangu.
Hormone iyi imakhudza mwachindunji kuchuluka kwa glycemia:
- Zimalepheretsa mafuta omwe asungidwawo kuti asayambenso glucose komanso atatha kulowa mu magazi.
- Imachepetsa glucose poigawa kwa timisempha kuti tidzaigwiritsa mwachangu kapena poika shuga m'magulu a mafuta omwe timagwiritsidwa ntchito ngati pakufunika kutero.
Aliyense amene wapezeka ndi matenda ashuga ayenera kudziwa kuti zinthu zonse zimagawidwa m'magulu atatu - okhala ndi GI yayikulu (kuchokera 70 mayunitsi), apakatikati - 50-69 ndi otsika - kuyambira 49 kapena kuchepera. Chifukwa chake, popanga zakudya za tsiku ndi tsiku, ndikofunikira kumvetsetsa zabwino ndi zowawa za gulu lililonse.
Ngakhale kuti shuga sikulimbikitsidwa kudya chakudya chokhala ndi GI yayikulu, ilinso ndi mwayi umodzi - kuphulika mwachangu kwamphamvu komwe kumachitika nthawi yomweyo mutatha kudya chakudya. Komabe, chakudya chotere chimangokhala ndi mphamvu kwakanthawi kochepa.
Kusintha kowopsa kwa kuchuluka kwa shuga m'magazi kumapangitsa kuti pakhale zovuta zambiri. Komanso chakudya chokhala ndi GI pamwambapa makumi asanu ndi awiri chimatsogolera ku kudzikundikira kwa minofu ya adipose komanso kunenepa kwambiri. Koma ndi zakudya zotsika-GI, zinthu zimasintha.
Zakudya zokhala ndi index yotsika ya glycemic zimayikidwira kwa nthawi yayitali, osapangitsa kuti magazi azikula. Ndipo kapamba amatulutsa insulini pang'ono, yomwe siyilola mafuta ochulukirachuma kudziunjikira.
Ngati wodwala matenda ashuga akuphatikiza zipatso kapena masamba omwe ali ndi GI yotsika mumenyu ndikuyesera kukana zakudya zomwe zili ndi GI yayikulu, sadzakhala wonenepa kwambiri. Kugwiritsa ntchito mwadongosolo kwa chakudya chotere kumakhudza mawonekedwe a magazi a lipid ndipo kumalepheretsa mawonekedwe azosokoneza zamtundu uliwonse pantchito ya mtima.
Zoyipa zomwe sizili GI yayikulu ndizophatikizira:
- kusowa kwama calorie okwanira ndi chakudya chopatsa thanzi pamasewera;
- zovuta kuphika, chifukwa m'gululi muli zakudya zochepa zomwe zimatha kudya zosaphika.
Koma popanga mndandanda wa odwala matenda ashuga, ndikofunikira kusankha malonda omwe ali ndi ma GI osiyanasiyana, ndikuwapatsa iwo tsiku lonse. Komabe, ngakhale pakudya zakudya zokhala ndi GI yotsika, mafuta ochulukitsa amalowa m'thupi.
Kuti muchepetse shuga mthupi, mutha kugwiritsa ntchito malingaliro ena. Chifukwa chake, ndikofunikira kuti musankhe katundu wathunthu, osati woponderezedwa.
Kutalika kwa chithandizo cha kutentha kuyenera kukhala kocheperako, ndipo chakudya chamafuta chimayenera kudyedwa ndi fiber ndi mafuta. Sipangakhale kudya chakudya padera, mwachitsanzo, chakudya chamasana mutha kudya buledi umodzi wa mkate wopanda chofufumimba.
Mu shuga, shuga wokhazikika saloledwa. Nthawi zambiri imasinthidwa ndi fructose - shuga omwe amapezeka kuchokera ku zipatso.
Koma kupatula izi zotsekemera, pali ena, mwachitsanzo, carob, omwe amatha kukhala osinthira shuga komanso othandiza.
Kodi carob ndi chiyani ndipo mndandanda wake wa glycemic ndi chiyani?
Carob ndi zipatso za carob zodziwika chifukwa cha zomwe zimayambitsa matenda ashuga. Amagwiritsidwa ntchito ngati njira yothandizira odwala matenda ashuga, omwe amakhala m'malo a cocoa, stevia komanso shuga wokhazikika.
Mu matenda ashuga, carob ndiwothandiza chifukwa imakhala ndi D-pinitol, yomwe imawonjezera kukana kwa insulini ndikuwonjezera matenda a matenda a shuga a mtundu 2. Zipatsozi zimakhala ndi mitundu ina ya shuga (fructose, sucrose, glucose), tannins, cellulose, mapuloteni, hemicellulose ndi mchere wambiri (phosphorous, mkuwa, barium, manganese, nickel, magnesium, iron) ndi mavitamini.
Zopatsa mphamvu za calorie ndi 229 kcal pa 100 g. Mndandanda wamatumbo a carob ndi magawo 40.
Ubwino wina wa mtengo wa carob ndikuti samayambitsa ziwopsezo, chifukwa chake nthawi zambiri zimaperekedwa kwa ana. Koma ngakhale zili ndi zochepa zopatsa mphamvu, siziyenera kuvutitsidwa, kukoma uku sikungatheke, chifukwa kuchuluka kwakukulu kungayambitsenso kuwonjezeka kwa shuga wamagazi. Chifukwa chake, ndi matenda ashuga, zakudya zofunikira za carob zimaloledwa kudya, koma zochepa.
Kuphatikiza pa ufa, manyumwa a carob amagwiritsidwa ntchito. Mutha kuthira tchizi tchizi ndi msuzi wokoma kapena saladi ya zipatso. Pofuna kukonza wokoma, ingosakanizani ndi supuni ya carob ndi 200 ml ya mkaka kapena madzi ofunda. Kulawa, onjezani vanila pang'ono kapena sinamoni kuti mumwe.
Anthu odwala matenda ashuga amatha kudzipangira chakumwa cha khofi cha carob chomwe amadzipangira kapena kugula m'masitolo apadera. Ufawo umagwiritsidwanso ntchito kuphika, ndiye kuti umapeza chokoleti cha chokoleti komanso kununkhira bwino kwa caramel-nati.
Kuchokera pa nyemba za carob, mutha kupanga makeke, chokoleti kapena maswiti ena popanda shuga. Ndi shuga wololedwa, chokoleti cha carob nthawi zina chimaloledwa. Kuti mukonzekere muyenera:
- carob (60 g);
- mafuta a cocoa (100 g);
- mkaka wosasa (50 g);
- zowonjezera zosiyanasiyana (coconut, sinamoni, mtedza, nthangala za sesame, mbewu za poppy).
Nyemba ya carob imazunguliridwa pogwiritsa ntchito sume. Kenako, mukusamba kwamadzi, sungunulani batala, pomwe ma carob ndi mkaka umathiridwa.
Kusasinthika kwa osakaniza kuyenera kufanana ndi zonona wowawasa. Kenako zonunkhira, mtedza kapena zipatso zouma zimawonjezeredwa ku chokoleti. Zosakaniza zosakanikirana zimayikidwa m'mitundu kapena zimapangidwira chokoleti ndikuyika mufiriji mpaka solidified.
Monga mukuwonera, glycemic index ya chakudya imatsimikiziridwa ndi mitundu ya shuga yomwe ilimo. Mwachitsanzo, zinthu zomwe zimakhala ndi glucose zimaponyedwa mu GI yapamwamba.
Ndipo zipatso ndi zipatso zochuluka za fructose nthawi zambiri zimakhala ndi GI yotsika. Izi zikuphatikizapo blackcurrant (14), maula, chitumbuwa, ndimu (21), chitumbuwa (26), apulo, sea buckthorn, (29), physalis (14), apurikoti (19), sitiroberi (27), ma prunes ndi ma cherries ( 24).
Katswiri muvidiyoyi munkhaniyi ayankhula za zabwino za carob.
