Mlozera wa glycemic ndi umboni wambiri womwe umawonetsa kuchuluka kwa zomwe zimagwirizana ndi kuchuluka kwa shuga m'magazi mukazigwiritsa ntchito ngati chakudya.
Nthawi yoyamba mawu awa adagwiritsidwa ntchito kale mu 1981. Idapangidwa ndi pulofesa waku Canada ndi Ph.D. David Jenkinson. Adachita kafukufuku wasayansi, pomwe zidawululidwa kuti chinthu chilichonse chimatha kukhudza thupi la munthu m'njira yake.
Zinthu Zapamwamba za Glycemic Index
Kufunika kwa chidziwitso cha hypoglycemic cha chogulitsa chilichonse kumalumikizidwa ndi kuchuluka kwa chakudya cham'mimba ndi CHIKWANGWANI mkati mwake, komanso kupezeka kwa lactose ndi fructose, kupezeka kwa mapuloteni ndi mafuta. Zonsezi ndizofunikira ndipo ngati wodwalayo apatula nthawi yazakudya, kapena, ngati ndichakudya malinga ndi index ya glycemic.
Chizindikiro china cha GI chimatengera njira ndi mtundu wa kutentha kwa mankhwala, izi ziyenera kukumbukiridwa pokonzekera menyu.
Zakudya zokhala ndi mtengo wofunikira kwambiri zimayamwa mwachangu mthupi, pomwe kuchuluka kwa shuga m'magazi kumakwera kwambiri, chifukwa chomwe kapamba amayenera kupanga insulin mwachangu kwambiri kuti atuluke.
Oscillation yotere, malinga ndi akatswiri ambiri, imatha kubweretsa kuwonjezeka kwa thupi, mavuto mu ntchito ya mtima, komanso matenda osiyanasiyana amanjenje.
Zotsatira zotsatirazi zimakhala ndi mlozera wapamwamba wa hypoglycemic:
- mikate yoyera - 85;
- mbatata yokazinga - 95;
- mpunga woyera - 83;
- maswiti - 75;
- uchi - 90;
- makeke - 88.
Chakudya chochepa cha hypoglycemic
Zinthu zomwe chizindikiro ichi ndi 55 kapena kuchepera, zikafikiridwa ndi thupi, zimapangitsa kuti shuga azikhala bwino komanso kuti sizimayamwa kwambiri m'mimba. Izi ndichifukwa choti kapangidwe kake kamaphatikizapo zovuta zam'mimba, zomwe, mothandizidwa ndi michere, zimawola pang'onopang'ono. Mulimonsemo, mumafunikira chidziwitso chomwe chikuwonetsa bwino zomwe zakudya zomwe zili ndi index ya glycemic yotsika.
Chakudya choterocho ndi choyenera kwa anthu omwe akufuna kuchepa thupi komanso kuchepa thupi, chakudya chokhala ndi cholembera chochepa chimangofanana ndi njira yochepetsera thupi. Kuphatikiza apo, zakudya izi zimatha kuchepetsa njala kwa nthawi yayitali.
Zakudya zamagulu ochepa za hypoglycemic:
- masamba - kuyambira 10 mpaka 40;
- balere wa ngale - 22;
- mkaka wachilengedwe - 26;
- zipatso - kuyambira 20 mpaka 40;
- mtedza - 20;
- masoseji - 28.
Doctor of Science, wasayansi wina dzina lake David Ludwig adaganiza kuti anthu omwe amadya zakudya zokhala ndi hypoglycemia yambiri, amawononga 80% tsiku lonse kuposa omwe amadya chakudya chochepa kwambiri.
Izi ndichifukwa choti pakuwonjezeka kwamphamvu kwa shuga wamagazi, zomwe zimakhala norepinephrine zimachulukitsa, zomwe zimapangitsa kuti munthu azilakalaka komanso kulimbikitsa munthu kuti adye china, mosiyana ndi zinthu zomwe zili ndi index yotsika.
Kodi zakudya zamagulu azakudya ziyenera kukhala chiyani?
Cholinga chachikulu chamadyedwe ndikuchepetsa kudya michere yosavuta m'thupi, omwe amatha kuyambitsa kuchuluka kwa shuga. Kuti izi zitheke, munthu ayenera kusintha zakudya.
Zakudya za index za glycemic zikusonyeza kuti chakudya chimayenera kudyedwa m'magawo atatu aliwonse, ndiye kuti, muyenera kukhala ndi chakudya cham'mawa, nkhomaliro komanso chakudya chamadzulo, komanso pakati pakudya. Ndipo kotero muyenera kudya pafupipafupi, kuti nthawi zonse muzimva wathanzi ndikukhala ndi mawonekedwe oyenera.
Zakudya zotere pa index ya glycemic zimapangitsa kutaya mapaundi owonjezera popanda kugwedezeka mwamphamvu thupi, ndipo pafupifupi, sabata iliyonse mumatha kuchotsa kilogalamu imodzi yamafuta.
Kwa iwo omwe akukhutira ndi zotsatira pang'onopang'ono, pafupifupi mndandanda wotsatirawu ndi wabwino:
- Chakudya cham'mawa, kapu yamkaka wokhala ndi skim ndi oatmeal yokhala ndi zouma ndi maapulo amatengedwa.
- Kwa nkhomaliro - supu yamasamba, kagawo ka mkate wa rye, tiyi wazitsamba ndi ma plums angapo.
- Chakudya chamadzulo - nyama yopendekera kapena chifuwa cha nkhuku, pasitala ufa ndi chinangwa, msuzi wa phwetekere-phwetekere, saladi, yogurt yamafuta ochepa.
Kuchokera pazakudya zama protein, nsomba zamafuta ochepa, nsomba zam'madzi ndi nyama ndizoyenera, popeza alibe mafuta. Njira yayikulu ndikugwiritsa ntchito mitundu yonse ya nyemba (soya, nyemba, nandolo, barele, mphodza).
Pasitidwe wamba amayenera kulowedwa m'malo ndi tirigu wa durum, kuphatikiza kuchuluka kwa mapeyala, maapulo, ma plamu, ma apricots owuma, mapichesi, zipatso zamphesa zakudya. Ndizothandiza kwambiri kudya kabichi, zitsamba, tchizi, tchizi chanyumba, mkaka, zukini, bowa, tomato.
Zogulitsa zokhala ndi index yapamwamba ya glycemic zimaphatikizapo beets, kaloti, mbatata, chimanga, ma noodle, buckwheat, oats, mpunga woyera, mphesa, mango, nthochi ndi kiwi, komanso kuti mumve zambiri, mudzayenera kuwerengera tebulo la zinthu zazikulu, zomwe tili patsamba.
Mndandanda wapamwamba kwambiri wa glycemic ndi mkate, uchi, shuga, chivwende, zoumba, mavwende, chimanga cha chimanga, chokoleti, nsomba zamafuta, nyama ndi nkhuku, mowa, zakudya zomwe zimapezeka pompopompo.
Ndikofunikira kuyesa kuti zakudya ziziphatikiza zakudya zambiri momwe zingakhalire ndi fiber, makeke ndi chokoleti, ndibwino kusintha m'malo mwatsopano ndi zouma zipatso.
Mapulogalamu omwe ali pamwambawa ndi pafupifupi ndipo angasinthidwe kuti agwirizane ndi zomwe mumakonda. Poyamba, thupi limatha kusungabe madzi chifukwa chakuwonjezeka kwa chakudya. Koma pang'onopang'ono zinthu zonse zimasintha, ndipo kulemera kwa thupi kumafika pofunika.
Mfundo zofunika:
- Ngati zakudya zotere ndi glycemic index zimagwiritsidwa ntchito pakuchepetsa thupi, ndiye kuti muyenera kukumbukira kuti zakudya zina zimakhala ndi kalozera wama glycemic, koma nthawi yomweyo zimakhala ndi mafuta ambiri, zomwe zikutanthauza kuti simuyenera kuzigwiritsa ntchito. Zakudya izi zimaphatikizapo mitundu ina ya mtedza, komanso chokoleti.
- Osasakanikirana ndi zakudya zamagulu osiyanasiyana a glycemic, otsika komanso okwera. Izi ndi, mwachitsanzo, muzakudya zam'mawa ndi bwino kuti musadye phala ndi omelette palimodzi. Ndikwabwino kudya phala limodzi ndi buledi wa tirigu wathunthu, ndikusiyirani nkhomaliro.
- Musanayambe kuchita masewera olimbitsa thupi, muyenera kudya zakudya zomwe zimakhala ndi pafupifupi, komanso makamaka glycemia, popeza imayenera kuyamwa mwachangu ndi kukhutitsa maselo amthupi ndi zinthu zonse zophatikiza ndi michere. Njirayi imabweretsa kukondoweza kwa kupanga insulini, kumathandizira kubwezeretsa mphamvu ndikupeza glycogen yofunikira minofu.
- Nthawi yayitali yophika, ndiye kuti imakhala ndi chindoko chomaliza cha mankhwalawa, motero ndibwino kuti musadye zakudya zokazinga. Osamadula chakudyacho bwino kwambiri, chifukwa mu mawonekedwe osankhidwa, mwachitsanzo, kaloti amakhala ndi mndandanda wapamwamba kwambiri wa glycemic kuposa wonse. Komanso chizindikirochi chimakhala chachikulu pazakudya zotentha kuposa kutentha kapena kuzizira.
