Zogulitsa zomwe zimakhala ndi otsika glycemic index: zipatso, chakudya, tebulo la anthu odwala matenda ashuga

Anthu omwe akufuna kukhala ochepa thupi komanso thanzi labwino adazindikira okha kuti zopatsa mphamvu zimayenera kuwonongedwa molingana ndi momwe amamwa. Kupatula apo, zimatengera ma calorie kuti ngati mapaundi owonjezera adzakhazikika pathupi kapena ayi.

Mu malingaliro a akatswiri azakudya lero mutha kupeza tanthauzo la "glycemic index". Ambiri sazindikira zomwe zabisika kuseri kwa chiganizo ichi ndi ntchito yanji yazinthu zomwe zimapangidwa muzakudya za anthu zomwe zimakhala ndi index yotsika ya glycemic (GI).

Mphamvu ya glycemic index pa metabolism m'thupi

Kuti mumvetsetse bwino nkhaniyi, muyenera kuphunzira za momwe zinthu zimagwirira ntchito polimbitsa thupi moyenerera. Amakhala mafuta amatha kukhala ndi index yotsika ya glycemic. Aliyense amadziwa zakudya monga shuga ndi wowuma, zomwe zonsezi ndi chakudya chamafuta.

Pali mashuga:

• zotulutsa:
  • lactose
  • nseru
  • sucrose;
• monosaccharides:
  • fructose
  • galactose
  • shuga

Glucose imapezeka mu zipatso, masamba, ndi mbewu zambiri. Magwero a fructose ndi shuga ndi zipatso. Galactoses ndi mkaka ndi mkaka.

Ma polysaccharide (pectins, fiber, starch) amapangidwa kuchokera mamolekyulu angapo a monosaccharide. Mosiyana ndi CHIKWANGWANI, chomwe sichimalowetsedwa bwino ndi thupi, wowuma amamva bwino kwambiri. Komabe, CHIKWANGWANI chimagwira gawo lalikulu pama metabolic metabol.

Zinthu zonsezi zimangodyetsa thupi ndi mphamvu, komanso zimapangitsa kunenepa kwambiri. Ichi ndichifukwa chake ndikofunikira kupatula mafuta "osokoneza" opindulitsa komanso "osavuta".

Zoyambirira zimapezeka mu zipatso, ndiwo zamasamba, ndi mbewu zonse. Chifukwa chake, zinthu izi ziyenera kukhala zofunikira pazakudya za tsiku ndi tsiku za munthu. Glucose ndiye chinthu chofunikira kwambiri pantchito yathupi yathunthu. Imayamwa bwino ndipo imapereka magwiridwe antchito a mtima ndi mantha. Zosowa zamagetsi zam'maselo am'mitsempha zimatha kukhutitsidwa ndi shuga wokha ... ndichifukwa chake amalimbikitsidwa kugwiritsa ntchito zakudya zomwe zimakhala ndi glucose yayikulu mumikhalidwe yovuta, m'malo opanda kukoka, komanso kutaya mphamvu.

Zakuti glucose zimapezeka zambiri m'mazipatso ndi zipatso zimadziwika kwa aliyense, koma zimapezekanso mu shuga wamba. Mwa njira, shuga ndiye chinthu chofunikira chokhacho chomwe chili m'zinthu izi.

Palibe zofunikira kapena mavitamini mu shuga. Munthu akadya chinthu chokoma, kuchuluka kwa glucose amadzuka nthawi yomweyo, ndipo izi zimapangitsa kuti insulini itulutsidwe. Hormone iyi iyenera kubweretsa shuga m'magazi.

Ndiye chifukwa chake mutadya keke kapena maswiti, njala imalowa mwachangu. Ndipo pakudya chipatso chokhala ndi index yotsika ya hypoglycemic, kufunitsitsa kudya kumawonekera posachedwa. Izi ndichifukwa cha zapamwamba za fructose ndi fiber. Zinthu izi sizipangitsa kuti insulini ipangike mwachangu komanso kukhalabe m'magazi kwa nthawi yayitali, pomwe shuga imachulukanso.

Ndiye chifukwa chake, popanga zakudya zamtundu uliwonse, akatswiri azakudya samatsogozedwa ndi zopatsa mphamvu za calorie, komanso ndi index yawo ya glycemic. GI ndi chisonyezo chomwe chimadziwika ndi kuchuluka kwa kusintha kwa mafuta mu glucose.

Masamu ndi ophweka: munthuyo amadzimva kuti ndiwotalikirapo, wosachedwa kutembenuka wama chakudya ku glucose komanso mosemphanitsa. Chifukwa chake mfundo: chakudya chochepa kwambiri cha chakudya cha glycemic, sichimatenga nthawi yayitali kudya.

Chofunikanso chimodzimodzi ndikuwonjezereka kwa glucose wamagazi mukatha kudya ndi GI yayikulu, zomwe zimachulukirachulukira. Zakudya zoterezi nthawi zonse zimayambitsa kupanga kwa insulin, komwe kumapangitsa kuti pakhale mafuta. Hyperglycemia nthawi zambiri imayambitsa matenda a shuga komanso kunenepa kwambiri, motero ndikofunikira kudziwa tanthauzo la shuga m'magazi.

Matenda a shuga ndi matenda oyipa a endocrine system, omwe ndi ovuta kuchiza ndipo amachititsa kuti zinthu zisinthe mosasintha m'thupi. Kuti mudziteteze pazotsatira zotere, muyenera kudya zipatso zambiri, masamba, fiber; Idyani pang'ono ndikuganizira kuchuluka kwa zakudya zam'magazi.

Osanyalanyaza zolimbitsa thupi mokhazikika, chifukwa cha momwe thupi limathandizira njira ya metabolic, imapanga thupi loonda komanso limachepetsa chiopsezo cha matenda a shuga. Kuti mukhale ndi mawonekedwe abwino, ndikofunikira kuti mupange menyu yatsiku ndi tsiku yomwe iyenera kukhala ndi zakudya zotsika kwambiri za GI.

Ndimtundu uti womwe umawonedwa kuti ndi wotsika?

Chilichonse chomwe munthu adya chingagawike m'magulu atatu malinga ndi GI:

• mpaka mayunitsi 55 - GI yotsika;
• Mayunitsi 56-69 - GI wapakati;
• Mayunitsi 70 ndipo pamwambapa - mkulu GI.

Kupanga mndandanda wazakudya ndi zakudya tsiku lililonse, pali tebulo lokwanira bwino lomwe, kuphatikiza pa mitengo yamtengo wapatali ya glycemic, zopatsa mphamvu zamalonda zimawonetsedwanso.

GI tebulo la zopangidwa ndi zopatsa mphamvu zawo