Zakudya za index za Glycemic: ndemanga ndi zotsatira za kuchepa thupi

Zakudya zozikidwa pa glycemic index yazakudya ndizothandiza kwambiri ndipo zimakhala ndi malingaliro ambiri abwino. Anapeza mwayi wodziwika kwambiri chifukwa cha zakudya zomwe zimakupangitsani kuti mupange menyu omwe azikhala ndi kukoma kwanu.

Zakudya za GI ndizofanana pamfundo zoyenera kudya. Mutha kuchepetsa kulemera kwa masabata 3-4 ndi 10-12 kg, ndipo popanda izi. Palinso chowerengera pa intaneti chomwe mutha kuwerengera mosavuta index ya glycemic ya chinthu chilichonse.

Pansipa tikambirana lingaliro la GI, momwe mungasankhire zakudya, mndandanda wazakudya "zoletsedwa" ndikuyankhula za mfundo za zakudya pazakudya izi.

Mlozera wa Glycemic

Mndandanda wamtundu wa glycemic ndi chizindikiro cha digito cha kuchuluka kwa kuwonongeka kwa chakudya chamthupi m'thupi la munthu. Zogulitsa zilizonse zimakhala ndi GI yake. Zotsika zimakhala, chakudya chochepa chimakhala ndi chakudya chamafuta.

Koma munthu wolephera thupi ayenera kuganizira kuti ndi kusasintha kwazomwe zimapangidwira (zimagwira zipatso ndi ndiwo zamasamba), index ya glycemic ikhoza kuchuluka. Osapanga misuzi yazipatso ndikugwiritsa ntchito mbatata yosenda.

Zakudya zina zilibe GI, koma izi sizitanthauza kuti mwina akhoza kupezeka mu chakudya. Muyenera kulabadira zopatsa mphamvu zopatsa mphamvu. Kotero mafuta anyama, mafuta, mtedza ndi msuzi zimakhala ndi GI yotsika, koma zomwe zili mkati mwa calorie sizipatula kukhalapo kwa zinthu zotere mu zakudya. Poterepa, mutha kugwiritsa ntchito zowerengera za pa intaneti zomwe zikuwonetsa zomwe zili mkati mwa kalori iliyonse.

Mlozera wa glycemic udagawika m'magulu atatu:

• mpaka 50 PIECES - otsika;
• 50 - 70 PIECES - sing'anga;
• zoposa 70 PIECES - okwera.

Kuchokera pachakudya, zakudya zomwe zili ndi GI yayikulu ziyenera kuthetsedwa.

Mfundo zachikhalidwe

Mfundo za zakudyazi ndizosavuta - zakudya ziyenera kukhala zazing'ono, nthawi 5-6 patsiku. Chakudya chomaliza osachepera maola awiri asanagone. Madzi tsiku lililonse amadya pafupifupi malita awiri.

Chifukwa cha dongosolo lotere la zakudya, munthu samva ludzu, lomwe limapezeka mu zakudya zina zambiri. Zakudya zazikulu masiku 14 oyamba ziyenera kukhala zakudya zomwe zili ndi GI yotsika, mu sabata lachitatu mungathe kuphatikiza chakudya ndi GI wapakati menyu, koma osapitilira kawiri mpaka katatu pa sabata. Tsatirani malamulowa mpaka zotsatira zomwe mukufuna zitheke.

Zakudya pa index ya glycemic zimakhala ndi ndemanga zabwino zokha, zonse pakati pa anthu oonda kunenepa komanso pakati pa akatswiri azakudya. Izi zimachitika chifukwa cha chakudya chamagulu, chomwe sichimangokhala kuchepa thupi kokha, komanso pantchito yathanzi yazinthu zonse zolimbitsa thupi.

Zakudya za tsiku ndi tsiku ziyenera kukhala:

1. chipatso
2. masamba
3. chimanga;
4. nyama kapena nsomba;
5. mkaka ndi mkaka.

Kutsatira zakudya zotere, munthu samangoleketsa thupi, komanso amakhala ndi zotsatira zopindulitsa thupi lonse.

Zogulitsa

Tikachepetsa thupi, nthawi zambiri timakhala ndi njala. Ndi zakudya zama index a glycemic, munthu samakumana ndi zinthu zosasangalatsa ngati izi, chifukwa chinsinsi chakuchepetsa thupi ndikudya katatu kasanu patsiku m'magawo ang'onoang'ono.

Musaiwale za kuwerengera kwama calories komwe amadya. Poterepa, kuwerengera kumathandiza. Ngati mumasankha zakudya zomwe zili ndi GI yotsika, pafupifupi aliyense ali ndi zopatsa mphamvu zochepa, kupatula mbewu, mtedza, nyama yamafuta ndi nsomba.

Zipatso ziyenera kuphatikizidwa muzakudya zam'mawa kuti glucose womwe amakhala nawo ukonzedwe mwachangu ndi thupi. Izi zimathandizidwa ndi zolimbitsa thupi, zomwe zimachitika mu theka loyamba la tsiku.

Mndandanda wa zipatso zotsika za GI ndiwambiri:

• apulo;
• maula;
• peyala;
• Apurikoti
• rasipiberi;
• Strawberry
• mitundu yonse ya zipatso;
• Persimmon;
• jamu;
• akuda ndi ofiira othandizira.

Masamba azipezeka muzakudya za tsiku ndi tsiku ndipo akhale pafupifupi theka la menyu tsiku lililonse. Ma saladi, maphunziro oyamba ndi mbale zosavuta za m'mphepete zimatha kukonzedwa kwa iwo. Masamba omwe ali ndi GI mpaka 50 PISCES:

1. biringanya;
2. anyezi;
3. mitundu yonse ya kabichi;
4. adyo
5. Phwetekere
6. nkhaka
7. radish;
8. tsabola - wobiriwira, wofiyira, wokoma;
9. nyemba (osati zamzitini);
10. zukini.

Mbatata ndi kaloti wophika siziyenera kulekanitsidwa ndi chakudya, chifukwa GI yawo ili mkati mwa 85 PIERES. Koma kaloti watsopano amakhala ndi chisonyezo cha magawo 35 okha.

Kusankha kwa mbewu monga chimanga kuyenera kufikiridwa mosamala, chifukwa ambiri ndi opatsa mphamvu kwambiri komanso ali ndi GI yapakatikati ndi yayitali, ndibwino kugwiritsa ntchito zowerengera zopatsa mphamvu. Otsatirawa aloledwa:

• mpunga (bulauni);
• barele wa ngale;
• zitsamba;
• balere wogulira;
• oatmeal.

Mwa mbewu zonse, GI yaying'ono kwambiri mu barele ya ngale ndi zigawo 22. Nthawi yomweyo, ali ndi mavitamini ndi michere yambiri. Mitundu ina iliyonse ya chimanga iyenera kuphikidwa m'madzi, osathira batala. Itha m'malo mwake ndi masamba ochepa.

Nyama ndi nsomba zimakhala ndi mapuloteni ofunikira, osavuta kugaya. Zopangidwa kuchokera pagululi zimasankhidwa zopanda mafuta, khungu limachotsedwa kwa iwo. Chololedwa:

1. nyama yankhuku;
2. ng'ombe;
3. nkhuku;
4. nyama ya kalulu;
5. ng'ombe ndi chiwindi chiwindi;
6. lilime la ng'ombe;
7. nsomba zamitundu yochepa mafuta - hake, pollock, nsomba, cod.

Zakudya zamkaka ndi mkaka wowawasa zimatha kukhala chakudya chamadzulo mosavuta, kapu ya kefir imachotsa bwino kumverera kwanjala. Chololedwa:

• soya mkaka, skim, wathunthu;
• kirimu wokhala ndi mafuta 10%;
• kefir;
• yogati;
• yogati yopanda utoto;
• tchizi tchizi;
• tofu tchizi.

Mwa kupanga zakudya kuchokera pazogulitsa pamwambazi, mutha kuthana ndi kulemera kochepa panthawi yochepa.

Malangizo owonjezera pa zakudya

Shuga pansi pazoletsa kwambiri zakudya za GI. Chololedwa kulocha shuga ndi uchi, koma pang'ono, osapitilira supuni imodzi patsiku. Nthawi zambiri, uchi wachilengedwe wamitundu ina (mthethe, chestnut, linden) umakhala ndi GI wa mayunitsi mpaka 50. Itha kugwiritsidwanso ntchito kuphika.

Ndikofunika kudziwa kuti chakudyachi sichimachotsa zinthu zopangidwa kuchokera ku ufa. Chachikulu ndichakuti zinthuzo zimaphikidwa kuchokera ku rye, oat kapena ufa wa buckwheat. Muyezo watsiku ndi tsiku uzikhala 50 g.

Zakumwa zotsekemera ndi mbale zina zimalola zokoma zosiyanasiyana. Mutha kuzigula pa pharmacy iliyonse kapena ku supermarket, ku dipatimenti ya odwala matenda ashuga. Kupanga lokoma kukhala lokoma, komanso lothandiza, mutha kusankha ma stevia. Ndiwotsekemera kwambiri kuposa shuga ndipo ali ndi mavitamini ambiri othandiza kudziwa zinthu:

1. ma amino acid;
2. Vitamini A
3. Vitamini C
4. Vitamini E
5. vitamini K;
6. choko;
7. zinc;
8. potaziyamu
9. calcium
10. selenium.

Stevia imathandizanso kwa matenda ashuga komanso matenda ena.

Mu kanema mu nkhaniyi, mutu wa zakudya za GI ukupitilizidwa.