Matenda a shuga ndi matenda a autoimmune omwe amapezeka mwa 40% ya anthu. Zomwe zimayambitsa matendawa ndizosiyanasiyana. Uku ndikubadwa, kukhalabe ndi moyo wopanda thanzi komanso kupsinjika.
Kupita patsogolo kwa matenda owopsa kungayambitse zovuta zingapo (neuropathy, retinopathy, diabetesic foot syndrome), chifukwa chake ndikofunikira kuti odwala azitsatira zakudya zapadera, zomwe zimalola kuwongolera kubisalira kwa insulin ya mahomoni.
Kwa odwala matenda ashuga, gome lapadera lazinthu lazipangidwa kale, komwe mndandanda wawo wa glycemic umawonetsedwa. Koma kumapeto kwa zaka zana zapitazi, kuphatikiza pa chizindikiro ichi, cholozera cha insulin chinapezekanso, chomwe chili chofanana ndi GI. Koma zinafika kuti muzakudya za mapuloteni chizindikiro ichi chimasiyana pang'ono.
Ndiye mndandanda wa insulin ndi chiyani? Kodi angathandize bwanji kuchepetsa thupi? Momwe mungagwiritsire ntchito tebulo ndi zizindikiro zotere.
Mndandanda wa insulin ndi glycemic: ndi chiyani ndipo kusiyana kwawo ndi chiyani?
Anthu ambiri athanzi labwino amadziwa momwe chakudya chamagulu amtundu wa glycemic chilili. GI imawonetsa kuchuluka kwa mayamwidwe ophatikizika amthupi m'thupi ndi momwe amapangitsira magazi ndi shuga. Chifukwa chake, cholozera cha GI chimawerengeredwa malinga ndi momwe chinthu china chake chingapangire kuchuluka kwa shuga mumtsinje wamagazi.
Mlozera wa glycemic amawerengedwa motere: mutatha kugwiritsa ntchito mankhwalawa, kwa maola awiri, mphindi 15 zilizonse, magazi amayesedwa ndi shuga. Pankhaniyi, shuga wamba amatengedwa ngati malo omwe akutchulidwira - assimilation of 100 g = 100%, kapena 1 g shuga ofanana ndi gawo limodzi la GI.
Momwemo, pamene glycemic index ya chinthucho ichuluka, ndiye kuti kuchuluka kwa shuga m'magazi pambuyo poti agwiritse ntchito kudzakhala kwakukulu. Ndipo izi ndizowopsa kwa odwala matenda ashuga, zomwe zimawononga ntchito yathupi yonse. Chifukwa chake, odwala oterewa adaphunzira kuwerengera pawokha paokha, ndikupanga zakudya zake.
Komabe, posachedwa, maphunziro apadera adachitika omwe sanalole kudziwa kuchuluka kwa shuga omwe amalowa m'magazi, komanso nthawi yamasulidwe a insulin kuchokera ku shuga. Komanso, chofunikira pakuwonekera kwa lingaliro la insulin index ndikuti si chakudya chokha chomwe chimapangitsa kupanga insulin. Zinapezeka kuti zinthu zokhala ndi ma carbohydrate (nsomba, nyama) zimapangitsanso kutulutsa kwa insulin m'magazi.
Chifukwa chake, index ya insulinemic ndi mtengo womwe umawonetsa kuyankha kwa insulin. Makamaka, chizindikiro choterocho ndikofunikira kuganizira mtundu 1 wa shuga, kuti kuchuluka kwa jakisoni wa insulini kutsimikizike molondola.
Kuti mudziwe momwe glycemic ndi insulin index zimasiyanirana, muyenera kumvetsetsa momwe thupi limagwirira ntchito, makamaka ma metabolic omwe amapezeka m'mimba. Monga mukudziwa, gawo lalikulu la mphamvu limapita ku thupi pakapangidwe kazakudya zam'mimba, momwe kuphwanya kwa chakudya kumagawika m'magawo angapo:
- Chakudya cholandilidwa chimayamba kumizidwa, chakudya chosavuta chimasinthidwa kukhala fructose, glucose ndikulowetsa magazi.
- Njira yogawa michere yambiri ndi yovuta komanso yotalikirapo, imachitika limodzi ndi michere.
- Ngati chakudyacho chaphika, ndiye kuti glucose amalowa m'magazi ndipo kapamba amapanga timadzi tambiri. Njirayi imadziwika ndi mayankho a insulin.
- Pakadumphira insulin, chomaliza chimaphatikizana ndi shuga. Ngati njirayi idayenda bwino, ndiye kuti thupi limalandira mphamvu zofunikira pamoyo. Zotsalira zake zimakonzedwa mu glycogen (imayang'anira ndende), yomwe imalowa m'misempha ndi chiwindi.
Ngati njira ya metabolic italephera, ndiye kuti ma cell amafuta amasiya kuyamwa ndi insulin komanso glucose, zomwe zimabweretsa kulemera kwambiri komanso shuga. Chifukwa chake, ngati mukudziwa momwe ma carbohydrate amaphatikizidwira mu metabolism, mutha kumvetsetsa kusiyana kwa ma indices.
Chifukwa chake, mndandanda wa glycemic umawonetsa kuchuluka kwa glucose amene angakhale m'magazi atatha kudya chinthu china, ndipo cholembera cha insulin chomwe chili pansipa, chikuwonetsa kuchuluka kwa shuga m'magazi komanso nthawi ya insulin yotulutsa.
Koma malingaliro onsewa ndi olumikizidwa.
Tebulo la AI Yogulitsa
Tsoka ilo, ndizosatheka kudziimira payokha cholozera cha insulin. Chifukwa chake, mutha kugwiritsa ntchito mndandanda wapadera wa tebulo. Chifukwa chake, ngati tiyerekeza AI yazinthu zina ndi GI, zizowonetserazi zidzakhala motere: yogati - 93, tchizi tchizi - 120/50, ayisikilimu - 88/72, keke - 85/63, nyemba - 165/119, mphesa - 83/76, nsomba 58/27.
Izi ndi zinthu zomwe zimakhala ndi index yayikulu ya insulin, zomwe zimapangitsa kuti magazi azithamanga komanso azisokoneza kupanga insulin. Gome la insulin index yazinthu zomwe zili ndimitengo yomweyo, zimaphatikizapo nthochi - 80; maswiti - 74; mikate yoyera - 101; oatmeal - 74, ufa - 94.
Zogulitsa zomwe zimakhala ndi insulin yochepa komanso glycemic yayikulu ndi:
- mazira - 33;
- granola - 42;
- pasitala - 42;
- ma cookie - 88;
- mpunga - 67;
- tchizi cholimba - 47.
Kuphatikiza apo, zinthu zomwe zili ndi AI yapamwamba ndi mbale zomwe zimakhala ndi zinthu zambiri zomwe zakhala zikuchitika ndi chithandizo cha kutentha, komanso zakumwa zoledzeretsa. Ndikofunika kudziwa kuti mndandanda wathunthu wa insulin indices suwapeza. Chifukwa chake, pakuwerengedwa kolondola kwa zizindikirozi, muyenera kudziwa kuti zopangidwa mkaka nthawi zonse zimakhala zapamwamba kuposa AI, mwachitsanzo, masamba.
Mu nsomba ndi nyama, AI imachokera ku 50-60, mazira aiwisi - 31, muzinthu zina, GI ndi AI zimasiyana pang'ono.
Yankho la insulini pazomwe zimayamwa mkaka
Ndizofunikira kudziwa kuti insulin index ya kanyumba tchizi ndi 120, pomwe GI yake ndi magulu 30 okha. Izi ndichifukwa choti zinthu zamkakazi sizimathandizira kukula kwa shuga m'magazi, ndipo kapamba imakhudzidwa ndi zomwe amapeza ndikupanga insulini.
Opaleshoni ya mahoni imapereka lamulo lokhudza matupi a adipose, osalola kuti thupi lizitentha mafuta omwe akubwera, chifukwa lipase (yamphamvu yamafuta) imakhala yotseka. Chifukwa chake, muyenera kudya tchizi tchizi ndi chakudya, chifukwa chomwe chizindikiro cha GI chimachepa. Komabe, sikuti nthawi zonse zimayambitsa kuyankha kwa insulin.
Chifukwa chake, ngati muphatikiza gawo la mkaka wa skim ndi zinthu zomwe zili ndi GI yotsika, ndiye kuti glycemic index yawo imachulukira mwachangu. Chifukwa chake, iwo omwe amakonda kudya phala ndi mkaka ayenera kudziwa kuti zopezeka mu calorie zoterezi ndizapamwamba kwambiri.
Chifukwa chake, mankhwala aliwonse amkaka amathandizira kutulutsa insulin. Komabe, mapuloteni amkaka poyerekeza ndi zakudya zina zama protein amapatsa insulin yofunika. Kupatula yekhayo ndi Whey. Seramu ya 2 ya shuga imatha kudyedwa chifukwa mankhwalawo ali ndi GI yotsika komanso AI.
Kafukufuku wochitidwa ndi matenda amtundu wa 2 adawonetsa kuti mukamadya mapuloteni a Whey, mayankho a insulin adakwera mpaka 55%, ndipo mayankho a glucose adatsikira mpaka 20%. Mituyi idaphatikizanso mkate ndi mkaka (0,4 L) m'zakudya, chifukwa chomwe AI idakwera mpaka 65%, pomwe glucose idakhalabe yemweyo.
Koma ngati mkaka womwewo umamwetsedwa ndi pasitala, ndiye kuti AI iwonjezeka ndi 300%, ndipo shuga yamagazi amakhalabe osasinthika. Mpaka pano, sayansi sadziwa kwenikweni chifukwa chake zomwe zimachitika mkaka zimakwiya. Komabe, sizinganenedwe kuti zinthu zamkaka zokhala ndi index ya insulin yomwe imayambitsa kwambiri kunenepa kwambiri komanso matenda a shuga.
Kodi cholembera cha insulin ndi chiyani chingamuuze katswiri muvidiyoyi.
