Zakudya zambiri zochepetsa thupi zimachokera ku glycemic index ya zakudya (GI). GI ndi chisonyezo chomwe chikuwonetsa kuchuluka kwa mayamwidwe amthupi kuchokera ku chinthu china.
Njira yodyetsera, yomangidwa pamfundoyi, imathandizira osati kuchepetsa thupi, komanso imalepheretsa chitukuko cha matenda oyipa monga matenda ashuga, omwe amatenga malo achiwiri pakumwalira, khansa itatha.
Ochita masewera amathanso kusankha kusankha zinthu malinga ndi mfundo ya GI kuti mubweretse thupi mwachangu ndikumanga minofu. Kupatula apo, ndimapangidwe osokoneza bongo omwe amapatsidwa mphamvu kwa nthawi yayitali ndipo samayikidwa mu minofu yamafuta.
Zogulitsa zokhala ndi GI yotsika zimakhala m'magulu onse - awa ndi monga chimanga, masamba, zipatso, nyama, nsomba, mkaka ndi mkaka wowawasa. Pansipa, gawo la ma carbohydrate mu kagayidwe kachakudya ka thupi limaganiziridwa, mndandanda wazakudya zopatsa mphamvu zomwe zimakhala ndi GI yotsika kuchokera kuzinyama ndi masamba zimaperekedwa.
Lingaliro la zopangidwa za GI
Mtengo wa GI umawonetsa kuchuluka kwa glucose komwe kumalowa mthupi ndi mayamwidwe ake. Chifukwa chake, pamene chizindikirocho chizikula, chakudya chimapatsa mphamvu thupi. Ngakhale zakudya zamagetsi zokhala ndi index yotsika ya glycemic, zimatchedwanso chakudya chabwino, zimatengedwa pang'onopang'ono, zimapatsa mphamvu munthu ndikumupatsa kumva kukoma kwamtali kwa nthawi yayitali.
Ngati munthu adya zakudya zokhala ndi index yayikulu pachakudya chilichonse, ndiye kuti patapita nthawi, izi zimayambitsa kusokonezeka kwa metabolic, shuga wambiri wam'magazi ndikupanga maselo amafuta.
Zikalephera izi, munthu nthawi zambiri amayamba kumva ludzu, ngakhale kudya chakudya chokwanira. Glucose yemwe amalowa mthupi sangathe kuyamwa bwino ndipo amaikidwa mu minofu yamafuta.
GI imagawidwa m'magulu atatu, awa:
- 0 - 50 PIECES - otsika;
- 50 - 69 PIECES - wapakatikati;
- Mayunitsi 70 ndi pamwambapa - okwezeka.
Mndandanda wamtengo wapatali wa glycemic wa chakudya chamagulu umapezeka m'magulu onse azinthu, omwe amafotokozedwa pansipa.
Zakudya Zampira Zampira
Ngati mungasankhe kudya bwino, ndiye kuti masamba azipatsidwa chidwi ndi ndiwo zamasamba, chifukwa ayenera kukhala theka la zakudya za tsiku ndi tsiku. Kuchokera pamndandanda wamasamba wokhala ndi GI yotsika, mutha kuphika mbale zingapo - saladi, mbale zam'mbali ndi casseroles.
Ndikofunikira kudziwa zamasamba "kupatula", omwe nthawi ya kutentha amawonjezera kwambiri chizindikiro chake - izi ndi kaloti. Zosakaniza zake zosaphika zamtundu wobiriwira zimakhala mayunitsi 35, koma m'miyeso 85 yophika. Palinso lamulo lina lofunika la mitundu yonse ya ndiwo zamasamba ndi zipatso - ngati zibweretsedwa ku mbatata yosenda, index imakulirakulira, ngakhale osakhala kwambiri.
Amaloledwa kudya madzi a phwetekere ndi zamkati, omwe ali ndi GI yotsika. Amaloledwa kusiyanitsa kukoma kwa mbale ndi masamba - parsley, katsabola, basil ndi ena, chifukwa GI yawo siyidutsa 15 mayunitsi.
Masamba Ochepa a GI:
- biringanya;
- nandolo zobiriwira ndi zouma;
- mitundu yonse ya kabichi - broccoli, kolifulawa, yoyera, yofiyira;
- anyezi;
- tsabola wowawa ndi wokoma;
- Phwetekere
- nkhaka
- squash;
- radish;
- ndi adyo.
Bowa wa mitundu iliyonse akhoza kudyedwa, chizindikiro chawo sichidutsa 40 mayunitsi.
Zipatso Zotsika za GI ndi Zipatso
Zipatso zimakhala ndi zinthu zingapo zomwe muyenera kudziwa kuti musachulukitse GI yawo. Sizoletsedwa kupanga timadziti kuchokera ku zipatso ngakhale ndi GI yotsika, chifukwa CHIKWANGWANI chimatayika pamakonzedwe oterowo. Zotsatira zake, munthu amalandira chakudya cham'madzi chokhala ndi index yayikulu ya glycemic.
Pazonse, ndibwino kudya zipatso zatsopano, kotero mavitamini ndi michere yambiri amasungidwa. Zakudya zoterezi zimayenera kukonzekera m'mawa, kuti shuga wolowetsa magazi azitha kukonzedwa mwachangu.
Mutha kupanga mitundu yonse ya maswiti athanzi kuchokera ku zipatso ndi zipatso - marmalade, zakudya ndi zakudya. Kungokulitsa, osati wowuma, koma oatmeal imawonjezeredwa kwa odzola. Popeza wowuma ali ndi GI yayitali kwambiri, pafupifupi mayunitsi 85.
Zipatso ndi zipatso zotsika mtengo:
- currants akuda ndi ofiira;
- peyala;
- Blueberries
- Cherry
- maula;
- makangaza;
- Apurikoti
- nectarine;
- mitundu yonse ya zipatso zamalanje - mandimu, mphesa, pomelo, tangerine, lalanje, laimu;
- jamu
Maapulo amakhalanso ndi GI yotsika. Osasankha mitundu ya acidic, mukukhulupirira kuti maswiti ali ndi chakudya chamagulu ochulukirapo. Malingaliro awa ndi olakwika. Kutsekemera kwa chipatso kumangoganiza kuchuluka kwa organic acid, koma osati shuga.
Mukamasankha zakudya zoyenera zamafuta, muyenera kusiya zipatso izi:
- chivwende;
- vwende;
- ma apricot okazinga;
- chinanazi
Kuchokera pa zipatso zouma, mutha kusankha - ma apricots owuma, prunes ndi nkhuyu.
Zinthu monga mkaka ndi mkaka
Zinthu monga mkaka ndi mkaka ziyenera kupezeka mu zakudya za tsiku ndi tsiku. Izi zimafunikira pakugwira ntchito kwabwino kwam'mimba, kuchuluka kwa mabakiteriya ake opindulitsa. Komanso kapu ya mkaka imatha kukhutiritsa theka la calcium tsiku lililonse.
Mkaka wa mbuzi umawonedwa wopindulitsa kwambiri kuposa mkaka wa ng'ombe. Mitundu iwiri ya mkaka wotere imakhala ndi GI yotsika. Tiyenera kukumbukira kuti chakumwa cha mbuzi chimayenera kuwiritsa kaye asanamwe. Ngati mutatha kudya m'mimba simumva bwino, ndiye kuti muyenera kusintha kugwiritsa ntchito zinthu zamkaka, mwachitsanzo, Ayran kapena Tan.
Zogulitsa mkaka wowonda zimatengedwa bwino ndi thupi, pomwe zimakhala ndi zopatsa mphamvu zopatsa mphamvu. Chifukwa chake, ndikofunikira kuti chakudya chomaliza chinali ndi mkaka wothira mkaka.
Mkaka wochepa wa GI ndi mkaka wowawasa:
- mkaka wamtundu uliwonse - ng'ombe yonse ndi mbuzi, skim ndi soya;
- phala wamaphala;
- curd misa;
- kefir;
- mkaka wophika wophika;
- yogati;
- seramu;
- tofu tchizi.
Kuyambira kanyumba tchizi pachakudya cham'mawa kapena chazakudya mungathe kukonza mbale - kanyumba tchizi.
Groats Zotsika
Kusankha kwa mbewu monga chimanga kuyenera kufikiridwa mosamala, chifukwa ambiri ali ndi mndandanda wokwanira. Ndikwabwino kuwaphika m'madzi popanda kuwonjezera batala. GI ya batala - mayunitsi 65, pomwe ali ndi zopatsa mphamvu zambiri.
Njira ina ikhoza kukhala mafuta a masamba, makamaka mafuta a azitona. Ili ndi mavitamini ndi michere yambiri osiyanasiyana.
Palinso lamulo - lomwe limakulitsa phala, lotsitsa mzere wa glycemic. Chifukwa chake mbale zam'maso zowoneka ziyenera kutayidwa.
Mbewu zophatikiza chakudya:
- barele wa ngale;
- zitsamba;
- mpunga wa bulauni;
- balere wogulira;
- oatmeal.
White mpunga ndi chimanga phala ali ndi GI mkulu, kotero muyenera kuzisiya. Ngakhale phala ya chimanga mu mtundu 2 wa shuga imalimbikitsidwa ngakhale ndi madokotala, ngakhale ali ndi mfundo zambiri. Izi ndichifukwa choti zili ndi mavitamini ambiri.
Mtedza
Mitundu yonse ya mtedza imakhala ndi GI yotsika, koma ndiwotentha kwambiri. Muyenera kudya mtedza theka la ola musanadye. Izi zikuthandizira kuchepetsa kuchuluka kwa maphunziro. Izi zimafotokozedwa mophweka - mtedza umakhala ndi cholecystokinin, yomwe imatumiza ubongo kuti ukhutitse thupi.
Mtedza ndi theka wopangidwa ndi mapuloteni, omwe amatha kulowa bwino ndi thupi ngakhale nkhuku. Amakhalanso ndi ma amino acid ndi mavitamini. Kuti chida ichi chisataye phindu, mtedza uyenera kudyedwa waiwisi, osaphika.
Ndikwabwino kusankha mtedza wosasinthika, chifukwa dzuwa pang'onopang'ono lingagulitsidwe.
Mafuta Ochepa a GI:
- masheya;
- mtedza;
- nati ya paini;
- mtedza
- ma hazelnuts.
Mlingo watsiku ndi tsiku sayenera kupitilira 50 g.
Nyama, offal ndi nsomba
Nyama ndi nsomba ndiye gwero lalikulu la mapuloteni. Nsomba zimakhala ndi phosphorous, kotero kupezeka kwake muzakudya kumatha kukhala katatu mpaka kanayi pa sabata. Sankhani nyama ndi nsomba ziyenera kutsamira, ndikuchotsa khungu ndi zotsalira zamafuta.
Kuphika maphunziro oyamba pa nyama sikulimbikitsidwa. Kusankha kotheka ndi msuzi wachiwiri. Ndiye kuti, nyama itayamba kuwira, madziwo akaphatikizana, maantibayotiki onse ndi mankhwala ophera tizilombo omwe anali m'gululi amapita nawo limodzi. Nyamayo imathiridwanso ndimadzi ndipo mbale yoyamba idakonzedwa kale.
Kuti nsomba ndi nyama zisakhale cholesterol, zizikhala zophika, zotenthetsedwa kapena mu uvuni.
Nyama Yapansi ya GI ndi nsomba:
- nyama yankhuku;
- nkhuku;
- zinziri;
- ng'ombe;
- ng'ombe chiwindi ndi lilime;
- chiwindi cha nkhuku;
- nsomba;
- Pike
- hake;
- Pollock
Mtundu wa nyama wopangidwa ndi nyama umakhala mpaka 200 g.
Nyama iliyonse yazakudya ndizochepa. Chifukwa chake glycemic index ya Turkey idzangokhala magawo 30 okha.
Mafuta ophikira
Pali mitundu yosiyanasiyana yamafuta amasamba. Popanda chogulitsa chotere, ndizosatheka kulingalira kukonzekera kwachiwiri. GI yamafuta ndi zero, koma mawonekedwe awo a caloric ndiokwera kwambiri.
Ndi bwino kusankha mafuta a azitona, ndi mtsogoleri pazomwe zili ndi zinthu zofunika. Nthawi zonse munthu wathanzi amakhala supuni ziwiri.
Mafuta a azitona amakhala ndi ma asidi ambiri a monounsaturated. Amatha kuchepetsa cholesterol "yoyipa", kuyeretsa magazi kuundana wamagazi, komanso kusintha khungu.
Kanemayo munkhaniyi amakamba za zakudya zamagulu a glycemic index.
