Nthawi zambiri, kuchuluka kwa shuga mumagulidwe kumakhala kosangalatsa kwa anthu omwe ali ndi mtundu woyamba wa 2 ndi mtundu wa 2 shuga, komanso kwa iwo omwe akufuna kuchepa thupi. Glucose amadziwika ndi glycemic index (GI). Palinso tebulo lapadera, lomwe lidzaperekedwa pansipa ndikugawika m'magulu.
Palinso zinthu zomwe sizikhala ndi glucose konse. Izi nthawi zambiri zimaphatikizapo zakudya zama calori - mafuta anyama ambiri. Chakudya choterocho chimakhala ndi cholesterol yoyipa, yomwe imakwiyitsa maonekedwe a cholesterol plaque, motero, kumatulutsa kwamitsempha yamagazi.
Nkhaniyi ikulemba mndandanda wazomera ndi nyama zomwe zimakhala ndi shuga komanso mafuta ochepa.
Glycemic Product Index
Chizindikirochi chikuwonetsa momwe zakudya zina zimakhudzira kuchuluka kwa shuga m'magazi pambuyo kudya. GI ya glucose, yomwe ili yofanana ndi mayunitsi zana, amatengedwa ngati maziko. Zina zonse ndizotsatira mtengo wake.
Tiyenera kukumbukira kuti zinthu zimatha kuwonjezera phindu pakatha kutentha ndikusintha kusasinthasintha. Koma izi ndizopatula m'malo mwalamulo. Kupatula koteroko kumaphatikizapo kaloti owiritsa ndi beets. Mwatsopano, masamba awa amakhala ndi shuga wambiri, koma m'madzi owiritsa ndiokwera kwambiri.
Zakudya zopangidwa kuchokera ku zipatso ndi zipatso zomwe zimakhala ndi shuga wochepa ndizophatikizanso. Mukakonza, "zimataya" fiber, zomwe zimayang'anira kugawidwa kwa yunifolomu ndi kulowa kwa shuga m'magazi.
Zakudya zonse zopangidwa ndi shuga ndi zakumwa zimagawika m'magulu atatu:
- 0 - 50 mayunitsi - mtengo wotsika;
- 50 - 69 mayunitsi - mtengo wapakati, chakudya chotere ndi chovulaza kwa odwala matenda ashuga ndipo osavomerezeka kwa iwo omwe akulimbana ndi kulemera kwambiri;
- kuchokera 70 mayunitsi ndi pamwambapa - mtengo wapamwamba, chakudya ndi zakumwa zokhala ndi zizindikiro zotere ndizoletsedwa kwa odwala omwe ali ndi matenda "okoma".
Tiyeneranso kudziwa kuti anthu athanzi lathunthu sayenera kupatula zakudya ndi zakumwa zomwe zili ndi GI yayikulu kuchokera pachakudya, popeza chakudya chotere sichikhala ndi phindu kwa thupi komanso sichimapatsa nthawi yanjala nthawi yayitali.
Mbale
Mbale ndi gwero lamphamvu lamphamvu, zimapereka kukhudzika kwa nthawi yayitali komanso kulipiritsa mphamvu. Mitundu ina ya mbewu monga chimanga ndi njira yothanirana ndi matenda osiyanasiyana. Mwachitsanzo, Buckwheat ndi wolemera wachitsulo ndipo amalimbana bwino ndi magazi m'thupi.
Ma grits a chimanga - nyumba yosungirako mavitamini ndi michere, tikulimbikitsidwa kugwiritsa ntchito ana ndi akulu omwe. Zakudya zambiri zotere sizimapezeka mu zakudya zilizonse. Tsoka ilo, phala la chimanga, kapena monga limatchulidwanso - mamalyga, limakhala ndi shuga wambiri, pafupifupi 85 ED.
Tiyenera kudziwa kuti kukula kwa phala, momwemonso kumakhala kwakukulu.
Maphala omwe ali ndi shuga pang'ono:
- ngale balere - mtsogoleri mu shuga wocheperako;
- barele phala;
- zitsamba;
- mpunga (bulauni);
- oatmeal;
- phala la tirigu.
Mafuta amtundu wama glucose ambiri:
- semolina;
- mpunga woyera;
- phala la chimanga;
- mapira;
- abale;
- mapira.
Manka amadziwika ngati phala labwino kwambiri. Kuti mupeze, mumagwiritsidwa ntchito njira ina, yomwe chimangacho chimataya zinthu zake zofunika.
Komanso, phala lotereli limakhala ndi GI yayitali, pafupifupi mayunitsi 75.
Zamasamba
Ngati munthu amatsatira zakudya zoyenera, ndiye kuti masamba azipanga theka la chakudya chatsiku ndi tsiku. Inde, ndibwino kuzigwiritsa ntchito mwatsopano, koma mutha kuphika zakudya zosiyanasiyana. Chachikulu ndikuyesera kuonetsetsa kuti chithandizo cha kutentha chimakhala chofatsa.
Kukoma kwa mbale kumatha kusinthidwa ndi zitsamba, zomwe zimakhala ndi shuga wochepa. Izi ndi monga: sipinachi, katsabola, parsley, oregano, letesi, cilantro, adyo wamtchire ndi basil.
Mndandanda wamasamba wokhala ndi GI yayitali ndi wocheperako, umaphika kaloti ndi beets, mbatata, parsnips, dzungu ndi chimanga.
Masamba Ochepera
- biringanya;
- anyezi;
- mitundu yonse ya kabichi - kolifulawa, broccoli, yoyera, yofiyira ndi Brussels;
- nyemba - nandolo, mphodza, nyemba (zamtundu uliwonse);
- adyo
- squash;
- nkhaka
- Phwetekere
- radish;
- Chibulgaria, zobiriwira, tsabola wofiira ndi tsabola.
Kuchokera pamndandanda wambiri wamasamba, mutha kuphika zakudya zambiri zathanzi zomwe zingathandize kuchepetsa shuga m'magazi ndikuchepetsa pang'onopang'ono kunenepa kwambiri.
Zipatso ndi zipatso
Mukamasankha zipatso ndi zipatso, muyenera kusamala kwambiri, chifukwa ambiri a iwo ali ndi shuga wambiri. Lamuloli limagwiranso ntchito kwa zipatso zouma.
Ngati madzi amapangidwa kuchokera ku zipatso zomwe zimakhala ndi shuga wochepa, ndiye kuti adzakhala ndi GI yapamwamba. Chifukwa cha kutayika pa kukonza kwa fiber. Ndiamene amayambitsa yunifolomu ndi kuthamanga kwa shuga m'magazi.
Gome lalikulu kwambiri la shuga lili ndi zipatso zotsatirazi: vwende, chivwende, mphesa, chinanazi, papaya, ndi nthochi.
Zipatso zamagulu a shuga ndi zipatso:
- currants akuda ndi ofiira;
- jamu;
- sitiroberi ndi zitsamba;
- yamatcheri ndi yamatcheri;
- apurikoti, pichesi, nectarine;
- maapulo amtundu uliwonse, kutsekemera kwa apulo kumatsimikizira osati kukhalapo kwa shuga, koma kuchuluka kwa organic acid;
- maula;
- peyala;
- zipatso zamtundu wamtundu uliwonse - laimu, mandimu, lalanje, mphesa, mandarin, pomelo;
- rasipiberi.
Madeti ndi zoumba zimakhala ndi mlozera wapamwamba. Ma GI Ochepa ali ndi: maapulosi owuma, prunes ndi nkhuyu.
Nyama, nsomba ndi nsomba zam'nyanja
Pafupifupi nyama ndi nsomba zonse zimakhala ndi shuga wambiri. Mwachitsanzo, index ya glycemic ya turkey ndi zero zero. Ndi zakudya komanso kukhalapo kwa matenda ashuga, muyenera kusankha mitundu yamafuta ochepa amtunduwu.
Njira zapadera zamankhwala otentha ziyenera kuyang'aniridwa kuti index isakuwonjezeke mu nyama ndi nsomba.
Dziwani kuti dzungu loyera lilibe glucose, koma mu yolk muli magawo 50. Kuphatikiza apo, ili ndi cholesterol yoyipa, yomwe imapanga ma cholesterol plaque ndipo, chifukwa chake, kufalikira kwamitsempha yamagazi.
Otsatirawa aloledwa:
- chithupsa;
- kusaka;
- mu uvuni;
- simmer pamadzi;
- ophika pang'onopang'ono, kupatula njira ya "mwachangu";
- pa grill;
- pa microwave.
Zina
Mtedza umakhala ndi zopatsa mphamvu zambiri, koma shuga wochepa. Izi zikugwirizana ndi mitundu yonse ya mtedza - walnuts, mkungudza, ma cashews, hazelnuts, pistachios ndi mtedza. Zakudya izi ndizofunika kwambiri pakudya koyenera. Kungokhala ndi mtedza wochepa chabe kungathetsetse njala yanu kwa maola angapo, kupulumutsa munthu kuchokera ku chakudya chosayenera.
Batala ndi margarine ali ndi mtengo wapakati wa mayunitsi 55. Zogulitsazi zimakhala ndi zopatsa mphamvu zambiri ndipo zimakhala ndi mafuta oyipa, chifukwa chake, potsatira chithandizo cha zakudya, izi siziyenera kuperekedwa kuchakudya.
Suzi, mayonesi ndi ketchup amakhalanso ndi shuga wochepa, koma zopatsa mphamvu zake za calorie ndizambiri. Komabe, msuzi wa soya wopanda shuga umangokhala ndi 12 kcal pa gramu 100 za mankhwala, GI yamitundu 20. Chachikulu ndikusankha chogulitsa chabwino - chizikhala ndi mtundu wofiirira komanso kuti chizigulitsidwa mwapadera m'mbale zamagalasi. Mtengo wa msuzi wotere umachokera ku ma ruble 200.
Kanemayo munkhaniyi akukamba za mfundo zochepetsera kunenepa kudzera m'magazi a shuga ochepa.
