Kodi katundu wa glycemic: tanthauzo ndi gome la zinthu za GN

Momwe kulemera konseku kunanenera nkhondo yamafuta, monga chimodzi mwazoletsa kwambiri, kugonana koyenera kunayamba kudya mkate, zipatso, mpunga ndi ndiwo zamasamba.

Koma mwatsoka, sanakhale ochepa, ndipo nthawi zina mpaka amapeza zotsutsana ndikupeza ndalama zowonjezera. Chifukwa chiyani izi zikuchitika? Mwina zakudya zina sizofanana, kapena kodi mafuta ndi omwe amafunika kulakwa?

Kuti mumvetsetse izi, muyenera kuganizira mfundo za kagayidwe kachakudya, komanso mafotokozedwe awiri azinthu, glycemic ndi glycemic katundu.

Kodi njira zosinthana zimachitika bwanji?

Kuti mumvetse zomwe zikuchitika, muyenera kuyamba ndi anatomy sukulu yakutali. Chimodzi mwa mahomoni ofunikira kwambiri mu kagayidwe kachakudya ndi insulin.

Amabisidwa ndi kapamba pomwe mafuta am'magazi amatuluka. Insulin imakhala ngati yowongolera kagayidwe ndi glucose yofunikira pakukula kwa chilengedwe cha chakudya, mafuta ndi mapuloteni.

Mahoroniwo amatsitsa zomwe zili m'magazi, ndikuziperekanso ndikuwathandizira kulowa minofu ndi mafuta, motero, insulini m'magazi ikatsitsidwa, munthu amamva pomwepo. Izi zimagwira ntchito molingana ndi mfundo iyi:

1. Kudya kwa carbohydrate kumawonjezera kuchuluka kwa insulin ndikuchepetsa glucagon ya mahomoni, omwe amapangidwa ndi kapamba.
2. Glucagon amalimbikitsa kusinthika komwe kumachitika pachiwindi, pomwe glycogen imakhala glucose.
3. Mokulirapo kuchuluka kwa shuga m'magazi, insulin yochulukirapo imalowa m'magazi, zomwe zimawonjezera ngozi ya shuga yotengedwa ndi insulin kupita ku minofu ya adipose.
4. Chifukwa chake, ndikofunikira kuwonetsetsa kuti kuchuluka kwa glucose ndikwabwino ndipo sikuwonjezeka.

Kodi mndandanda wamtundu wa glycemic ndi chiyani?

Pofuna kudziwa kuti kuchuluka kwa shuga m'magazi kukwera bwanji, pali chinthu chotchedwa glycemic index (GI). Zimawonetsa momwe chakudya chimakhudzira shuga wamagazi.

Zogulitsa zilizonse zimakhala ndi chisonyezo chake (0-100), zomwe zimatengera momwe zimathandizira kuwonjezera shuga, tebulo lidzaperekedwa pansipa.

Glucose ili ndi GI ya 100. Izi zikutanthauza kuti imalowa m'magazi nthawi yomweyo, ndiye chisonyezo chachikulu chomwe zinthu zonse zimafanizidwa.

GI idasinthiratu mfundo za chakudya chopatsa thanzi, kutsimikizira kuti mbatata ndi buns zitha kuwonjezera kuchuluka kwa shuga m'magazi momwemonso shuga. Chifukwa chake, izi zimayambitsa ischemia, mapaundi owonjezera ndi shuga.

Koma zenizeni, zonse ndizovuta kwambiri, chifukwa ngati mumatsatira lamulo la GI, ndiye kuti zinthu zoletsedwa ndizophatikizira mavwende (GI-75), ofanana ndi index ya donut (GI-76). Koma mwanjira ina sindingakhulupirire kuti munthu adzapeza mafuta ofanana amthupi mwa kudya chivwende m'malo mwa donut.

Izi ndi zowona, chifukwa mndandanda wa glycemic sindiwo axiom, chifukwa chake simuyenera kudalira pachilichonse!

Kodi glycemic katundu ndi chiyani?

Palinso chizindikiro chothandizira kulosera kuchuluka kwa shuga m'magazi komanso kutalika kwake kungokhala pamtengo wokwera. Amatchedwa katundu wa glycemic.

Njira yowerengera GN ndi motere: GI imachulukitsidwa ndi kuchuluka kwa chakudya, kenako kugawidwa ndi 100.

GN = (chakudya cha GI x): 100

Tsopano, pogwiritsa ntchito fomula iyi, mutha kuyerekezera GN ya donuts ndi chivwende:

1. GI donuts = 76, chakudya chamafuta = 38.8. GN = (76 x 28.8): 100 = 29,5 g.
2. GI ya chivwende = 75, zophatikiza ndi chakudya = 6.8. GN = (75 x 6.8): 100 = 6.6 g.

Kuchokera pamenepa titha kunena kuti mutadya donut, munthu amalandila glucose kuchulukirapo ka 4,5 kuposa momwe wadya chakudya chofanana ndi chivwende.

Mutha kuyikanso fructose ndi GI ya 20. Mwachitsanzo, poyang'ana pang'ono, ndizochepa, koma zophatikiza ndi shuga mu zipatso shuga zimakhala pafupifupi 100 g, ndipo GN ndi 20.

Katundu wa Glycemic amatsimikizira kuti kudya zakudya zokhala ndi GI yotsika, koma okhala ndi zowonjezera zambiri zamafuta m'mthupi sikuchepera. Chifukwa chake, katundu wanu wa glycemic amatha kuyang'aniridwa mwaokha, mukungofunika kusankha zakudya zomwe zimakhala ndi GI yocheperako kapena kuchepetsa kuthamanga kwa chakudya champhamvu kwambiri.

Nutritionists apanga magawo a GN otere pakukhazikitsa chakudya chilichonse:

• ochepa kwambiri ndi GN mpaka 10;
• zolimbitsa - kuchokera 11 mpaka 19;
• kuchuluka - 20 kapena kupitirira.

Mwa njira, kuchuluka kwa GN tsiku lililonse sikuyenera kukhala kosaposa 100 magawo.

Kodi ndizotheka kusintha GN ndi GI?

Ndikothekanso kupusitsa izi chifukwa cha mawonekedwe momwe chinthu china chidzagwiritsire ntchito. Kuphatikiza zakudya kumatha kuwonjezera GI (mwachitsanzo, GI ya chimanga ndiyoti 85, ndipo kwa chimanga palokha 70, mbatata yophika ili ndi index ya 70 g, ndipo mbatata zosenda kuchokera ku masamba omwewo ali ndi GI ya 83).

Mapeto ake ndikuti ndibwino kudya zakudya zamtundu waiwisi (yaiwisi).

Chithandizo cha kutentha chimathanso kukweza GI. Zipatso zosapsa ndi masamba zimakhala ndi GI pang'ono zisanaphike. Mwachitsanzo, karoti yaiwisi ali ndi GI ya 35, ndipo kaloti owiritsa amakhala ndi 85, zomwe zikutanthauza kuti kuchuluka kwa glycemic kumawonjezeka. Tebulo latsatanetsatane la mayendedwe azinthu adzawonetsedwa pansipa.

Koma, ngati simungathe kuphika, ndibwino kuwiritsa. Komabe, CHIKWANGWANI chamasamba sichidawonongeke, ndipo ndizofunikira kwambiri.

CHIKWANGWANI chochuluka chimakhala ndi chakudya, chimatsitsa mndandanda wake wa glycemic. Komanso, ndikofunikira kudya zipatso ndi ndiwo zamasamba osagwiritsa ntchito kuyeretsa koyambirira. Zomwe zimachitika sikuti poti mavitamini ambiri ali pakhungu, komanso chifukwa ali ndi fiber yambiri.

Kuphatikiza apo, chocheperako chomwe chimadulidwa, ndiye kuti glycemic index yake idzakhala. Makamaka, izi zimakhudzanso mbewu. Yerekezerani:

• GI muffin ndi 95;
• buledi wautali - 70;
• buledi wopangidwa ndi ufa wa wholemeal - 50;
• mpunga wowonda - 70;
• zakudya zonse zophikira ufa wa chimanga - 35;
• mpunga wa bulauni - 50.

Chifukwa chake, kuchepetsa thupi kumangofunika kudya chimanga kuchokera ku chimanga chonse, komanso mkate wopangidwa kuchokera ku ufa wonse ndikuphatikizira chinangwa.

Acid amachepetsa njira yolimbikitsira chakudya ndi thupi. Chifukwa chake, GI yazipatso zosapsa ndizochepa kuposa zomwe zapsa. Chifukwa chake, GI ya chakudya china imatha kuchepetsedwa ndikuwonjezera viniga mu mawonekedwe a marinade kapena kuvala kwa iwo.

Mukamalemba zakudya zanu, simuyenera kungokhulupirira index ya glycemic, koma kuchuluka kwa glycemic sikuyenera kukhala patsogolo. Choyamba, ndikofunikira kulingalira zamankhwala opangidwa ndi calorie, zomwe zimakhala ndimafuta, mchere, amino acid, mavitamini ndi michere mkati mwawo.

GI ndi GN tebulo.