Kodi mndandanda wazinthu zamtundu wa glycemic ndi uti: GI tebulo

Mukamasankha zogulitsa, ndikofunikira kulabadira zakudya zawo za GI. Zikuwonetsa kuchuluka kwa chinthu chomwe chimasintha shuga mumagazi.

Monga mukudziwira, chakudya chamafuta chimagawidwa "mwachangu" komanso "wodekha". Ma monosaccharides kapena ma carbohydrate othamanga amatenga mosavuta, zomwe zimapangitsa kuwonjezeka kwa shuga m'magazi. Ngati glucose samachita nawo ntchito zolimbitsa thupi, thupi limasiya mphamvu yake "m'malo mwake", yomwe imafotokozeredwa mu mawonekedwe amafuta.

Thupi limatenga mphamvu ya polysaccharides kapena pang'ono pang'onopang'ono, ndikupatsira thupi ndi glucose. Chifukwa chake, mulingo wa glucose umasungidwa popanda kusinthasintha kwakuthwa komanso nthawi yayitali, ndipo pazonsezi pali tebulo la glycemic indices.

Kodi mndandanda wamtundu wa glycemic ndi chiyani?

Zakudya zamafuta othamanga ndizothandiza ngati pakufunika ndalama zambiri, mwachitsanzo, ndi masewera olimbitsa thupi otopetsa. Chifukwa cha izi, zakumwa zapadera zamphamvu zinapangidwa, zomwe zimapatsa thupi zinthu zofunika kuti chiwonjezere magazi. Mulingo uwu ukadzuka, thupi limakhudzana ndikupanga insulin.

Katunduyu amagwira ntchito ngati "mayendedwe" a glucose, akumapereka kwa maselo amafuta. Ichi ndichifukwa chake simuyenera kupitilira kuchuluka kwa chakudya chamafuta kapena kuwononga kuchuluka konse, chifukwa mukapanda kutero adzaikidwa mu mafuta osaneneka. Zinali bwino panthawi ya anthu akale, ndiye kuti chakudya sichinatsimikizidwe kwa anthu, ndipo mafuta osungirako anali ngati ukonde wachitetezo pazovuta zosadziwika.

Koma munthawi yathu yolimbana kosatha mawonekedwe, mafuta onunkhira ndi kena kena kosayenera. Choyamba, mafuta ndi mdani, inde, kwa theka lofooka la anthu.

Zakudya zowonda pang'ono zimakhala zabwino kwa thupi likamatha kuchira. M'moyo wamba, shuga wambiri m'magazi safunika, munthu amafunika mphamvu pang'onopang'ono tsiku lonse. Malangizo abwino mu zakudyazo ndi chizindikiro cha momwe zimapangira chakudya chamafuta kwambiri m'magazi. Kuchokera pamenepa, zakudya zomwe zimapezeka m'zinthu zina zimatchedwa "mwachangu" kapena "wodekha".

Kuwerengera kwa index ya glycemic poyerekeza, shuga amatengedwa. Mlozera wake ndi 100. Zogulitsa zina zonse zimakhala ndi chiwerengero kuyambira 0 mpaka 100. Koma zakudya zambiri zimaposa 100 bar, monga momwe mukuwonera, zimathamanga kwambiri kuposa glucose pamlingo wolowa m'magazi.

Ngati titenga shuga monga chofotokozera, ndiye kuti zinthu zina zonse zimawunikidwa ndi kuchuluka kwa shuga m'thupi mutatha kumwa magalamu 100 a chinthu ichi poyerekeza ndi magalamu 100 amodzi a glucose.

Ngati mulingo uli 50% ya shuga m'magazi pambuyo pa shuga, ndiye kuti GI yamalonda iyi ndi 50, ndipo ngati 110% ya shuga, ndiye kuti indexyo idzakhala 110.

Zomwe zimatsimikizira mtundu wa chakudya cha glycemic

Zimatengera zochitika zambiri. Zomwe munthu akuchita komanso kupezeka kwa zopatuka kuzosankha zomwe zaperekedwa ndikofunikira. Mlozowu umakhudzidwanso ndi mtundu wazakudya zamafuta ochulukirapo (othamanga kapena osakwiya), komanso kuchuluka kwa fiber pazinthu zinazake. CHIKWANGWANI chimatha kuwonjezera nthawi ya chimbudzi, kupangitsa kuti shuga azituluka komanso pang'ono ndi pang'ono. GI imakhudzidwa ndi mtundu wa mapuloteni komanso mafuta omwe ali m'zinthuzo, ndi kuchuluka kwawo.

Zinthu zonse zimayang'aniridwa ndi akatswiri a zaumoyo ndipo amasonkhanitsidwa mu magawo achidule. GI imatengera njira yokonzera mbale zinazake, izi ndizovuta kuzilingalira. Koma kukopa kwa izi ndikosafunikira kuti mumvetsetse.

Zomwe zakudya zomwe muzisankha kutengera momwe amagwirira ntchito pa GI

Zogulitsa zomwe zimakhala ndi index yayikulu ya glycemic zimakhala ndi zotsatirazi:

• Kupsinjika kwa mphamvu chifukwa chowonjezereka mphamvu;
• Kukula msanga kwa shuga m'magazi.
• Zogulitsa zomwe zimakhala ndi index yotsika ya glycemic zilinso ndiubwino wake:
• Pang'onopang'ono kupatsa thupi shuga patsiku lonse;
• Kuchepetsa chilala;
• Kuchepa kwa shuga, komwe kumachepetsa kuchepa kwamafuta.

Zoyipa zamalonda zomwe zimakhala ndi mndandanda wazomwe wagululi:

1. Kuthekera kwakukulu kokwanira kowoneka ngati madontho amafuta chifukwa cha kusakhazikika kwa shuga;
2. Thupi limaperekedwa ndi chakudya kwa kanthawi kochepa;
3. Zogulitsa sizili zoyenera kwa odwala matenda ashuga.

Zoyipa zamalonda omwe ali ndi vuto lotsika:

• Mphamvu yolandirira pang'ono panthawi yolimbitsa thupi;
• Kuvuta kwa kukonzekera. Pali zakudya zochepa zama GI zochepa.

Njira yabwino ndikuphatikiza mitundu yonse ya zakudya zomwe mumadya. Zomwe sizikufooketsa kufunika kosankha mosamala ndikugawa tsiku lonse, mwachitsanzo, ikhoza kukhala khofi ndi masiku, mango ndi vwende.

Zizindikiro Zamkaka

Katundu wa MkakaNdife maziko a chakudya cha anthu ambiri, kuphatikizapo othamanga. Mtengo wa zakudya zotere ndizosakayikitsa, kuwonjezera apo, siokwera mtengo komanso wotsika mtengo. Mayiko ambiri amazindikira kuti ntchito yopanga ndi imodzi yofunika kwambiri.

Tekinolo yamakono imalola munthu kusankha zovala zamkaka potengera zomwe amakonda komanso zomwe amakonda. Pa msika pali ma yogurts osiyanasiyana akumwa, tchizi chochepa kwambiri, tchizi ndi zina zambiri zamitundu iyi, zina zomwe zimatha kudyedwa ndi khofi.

Zonsezi zimapereka kufunika kwakukulu kwa anthu okhala ndi mapuloteni komanso zinthu zina zofunika. Zinthu zamkaka ndizomwe zimapangitsanso mapuloteni ambiri. Whey ndi casein amagwiritsidwa ntchito kwambiri popanga zinthu ngati izi. Mothandizidwa ndi kusefera ndi hydrolysis, mankhwalawa amapezeka osati ndi otsika, koma ndi kuchuluka kwambiri kwachilengedwe.

Zizindikiro za mkate, zopangidwa ndi ufa

Ziribe kanthu momwe anthu amasamalirira mawonekedwe awo, mawonekedwe awo ndi thanzi lawo, ochepa sangakane mkate. Inde, izi sizofunikira. Masiku ano, mitundu yambiri ya mkate imapezeka, anthu ena amakhala ndi makina azakudya kunyumba, ndipo aliyense amasankha mkate wosiyanasiyana malinga ndi zomwe amapatsa kalori ndi zina.

Muyenera kusankha bwino zinthu zomalizidwa. Mitundu yambiri ya mkate imakhala ndi zowonjezera zomwe zimawonjezera kwambiri index. Mitundu yonse ya zotsekemera, zophatikiza zonunkhira, mitundu yosiyanasiyana ya ufa wophika mkate umasintha mayina amitengo yomaliza.

Ngati munthu adziyang'anira pawokha zakudya, ndiye kuti kusankha mkate wosavuta mitundu. Kapenanso muziphika nokha kunyumba.

Glycemic Index of Cereals

Pazakudya za anthu omwe amakhala ndi masewera olimbitsa thupi nthawi zonse, phala limakhala pamalo ofunikira. Pokhala ndi mafuta ochulukirapo omwe amapatsa thupi la othamanga mphamvu yakukula kwa minofu ndi maphunziro, tirigu ali ndi GI yotsika, zomwe zimapangitsa kuti malonda awa akhale ofunika.

Sikuti njere zonse ndizodziwika (mwachitsanzo, phala la barele), koma mutha kuzizolowera, podziwa zabwino zomwe amabweretsa. Porridge chakudya cham'mawa ndichofunikira kwa othamanga opanda khofi, koma ndi zipatso, mutha kuwonjezera masiku ndi mango, mavwende, ngakhale mphesa pano.

Ngakhale monga gawo lokhalokha la chakudya, mutha kudya zakudya zopanda phokoso m'mawa. Zakudya zamafuta zimakhala ndi mafuta ochepa. Zakudya zomanga thupi ndi ma polysaccharides omwe amapereka kuwonjezeka pang'onopang'ono komanso shuga pang'onopang'ono, komwe kumapereka mphamvu kwa nthawi yayitali.

Komabe, simungathe kutengeka ndi mitundu yonse yazowonjezera zamphongo. Ngati muwonjezera mkaka, ndiye kuti mafuta ochepa, ngati shuga - ndiye ochepa. Zogulitsa zina zikawonjezeredwa, phala lomaliza la GI limatha kusintha kwambiri, ndikupatuka kuchoka pazomwe zimayambira pagome.

Zizindikiro zaku confectionery

Kwa anthu ambiri, kukana zakudya zokhala ndi shuga komanso zophika kumapangitsa moyo kukhala wovuta kwambiri. Anthu sangathe kuthana ndi maswiti mwanjira iliyonse. Masiku ano, kupanga zinthu zopangira ma confectionery kwakwezedwa pamlingo wolojambula: ma confectioners amakhala ma media atunthu, ndipo malonda awo amawonetsedwa. Zachidziwikire kuti kusiya mitundu ingapo yamakampani a confectionery sikophweka, komanso kusiya khofi.

Kuyerekeza malonda omwe ali ndi tebulo lamtengo wapatali la glycemic, nthawi zina mumatha kugula zotsekemera pang'ono komanso khofi ... Malinga kuti malonda amaphatikizidwa molondola ndikusankhidwa ndi index yotsika ya glycemic. Gawo lokwanira la malonda limakhala ndi GI yotsika komanso kugaya bwino chakudya. Ngati muphatikiza zakudya zomwe mumakonda ndi zina zomwe zimatsitsa index, ndiye kuti mutha kugwiritsa ntchito maswiti mosamala.

Mulimonsemo, madokotala amalimbikitsa kuti mutenge chakudya cham'mawa kwambiri kapena musanayambe maphunziro.

Kugwiritsa ntchito chakudya chotere pambuyo pakuchita zolimbitsa thupi kumabweretsa zotsatira zotsutsana: chifukwa cha kuyamwa mwachangu, insulin idzamasulidwa ndipo glucose imasandulika kukhala mafuta osunthika. Zachidziwikire, zotere kuchokera ku kafukufuku wa glycemic indices pazogulitsa sizofunikira.

Zizindikiro za zipatso ndi ndiwo zamasamba

Ndi zipatso ndi ndiwo zamasamba, zonse ndizosavuta. Masamba amatengedwa ngati zinthu zabwino kwambiri kwa othamanga, chifukwa amakhala ndi mchere wambiri, mavitamini ndi zinthu zina zofunikira. Masamba amakhala ndi CHIKWANGWANI kwambiri, zomwe zimapangitsa kuti chimbudzi chizigwira ntchito. Kuphatikiza apo, masamba onse alibe mafuta ndi michere. Nthawi yomweyo, kudya zamasamba zitha kuthana ndi njala osapatsa mphamvu thupi, zomwe zimawakakamiza kugwiritsa ntchito mafuta osaneneka.

Masamba amachepetsa GI yonse yazakudya: mukamadya masamba ndi zakudya zamagetsi apamwamba, kuchuluka kwa shuga m'magazi kumayamba kuchepa ndipo kumatenga nthawi yayitali.

Zipatso ndizofunikira kwambiri za L-carnitine, zomwe zimathandizira njira zoyaka zamafuta. Ngakhale malingaliro ambiri ovomerezeka, zipatso, mango alibe mndandanda wazitali kwambiri wa mankhwala a glycemic, monga momwe zikuwonekera, titha kunena kuti ndizochepa kwambiri, ndipo izi zitha kudziwika poyankhula za mavwende kapena kudya mphesa, manco, ndi zina zambiri.

Chiwerengero chachikulu cha zipatso zosiyanasiyana zimakhala ndi fiber yambiri, yomwe imadziwika kuti imatsitsa GI. Mwachitsanzo, mutatha kulimbitsa thupi, mwachitsanzo, kudya nthochi kapena mango, gulu la mphesa limapatsa thupi mphamvu yayitali komanso yosalala yamafuta kuti apange mphamvu yotayika.

Zakumwa

Zakumwa zambiri, monga lamulo, zimakhala ndi index yayikulu ya glycemic, monga khofi. Izi ndichifukwa choti shuga ali pano wosungunuka, mu khofi, ndipo thupi limayamba kuthamanga, ngati khofi. Komanso, zakumwa zambiri zimakhala kaboni, zomwe zimapangitsa shuga.

Koma pali mfundo zothandiza pankhaniyi. Mwachitsanzo, mukamagwiritsa ntchito creatine, zimawonetsedwa kuti zimamwa mafuta osavuta owonetsetsa kuti kusintha kwa kupanga kupanga kupanga phosphate m'maselo a minofu. Pankhaniyi, madzi a mphesa ndi abwino, omwe ali ndi zofunikira kwambiri pakuyambitsa kwaine.

Ndizofunikira kudziwa kuti, mwachitsanzo, mawini ofiira ali ndi GI yotsika, koma kusintha chimbudzi. Kutengera ndi izi, akatswiri azakudya amalimbikitsa kumwa mowa wochepa wouma, koma osati mowa, limodzi ndi zakudya zazikulu, kuti musadziwe zomwe zizindikiro za matenda ashuga zili.

Mafuta, msuzi

Zowona kuti misuzi ndi mafuta zimakhala ndi gawo lotsika la GI ndizabwino pokhapokha mutangoyang'ana. Mafuta ochulukirapo amawerengetsera chizindikiro ichi.

Zachidziwikire, ndizovuta kupanga popanda mafuta, komanso popanda khofi, mumangofunika kusankha mafuta achilengedwe azomera, mwachitsanzo, maolivi.

Mtedza

Mtedza uli ndi index yotsika ya glycemic, ndipo izi, monga lamulo, zimatipangitsa kuganiza kuti mankhwalawa ndiwopatsa mapuloteni abwino kwambiri. Sizosavuta. Mtedza umakhala ndi mafuta ochulukirapo, ndipo ndizovuta kupukusa ndi dongosolo logaya chakudya. Monga gwero lokhazikika lazakudya, mtedza sungathe kuthandiza othamanga ambiri.

Pambuyo mankhwala othandizira kutentha, mtedza mwina sasintha cholozera chake, nkuchisiya chotsika, koma kukoma kumawonongeka. Chifukwa chake, mtedza umawonedwa bwino ngati mchere pang'ono komanso kuwonjezera kwa zakudya, monga khofi.

Malangizo ndi mawu omaliza

Zakudya zozikidwa pa ma index a glycemic a katundu ndizovuta kutsatira. Sianthu onse omwe ali ndi nthawi yokwanira komanso chipiriro pa izi. Komabe, kupanga malingaliro apazinthu za zinthu sizovuta. Pazinthu zofanana, pakudya kwa tsiku ndi tsiku muyenera kusankha zakudya zomwe zili ndi kalozera kakang'ono. Munthawi ya masewera olimbitsa thupi kapena isanachitike, zakudya zomwe zimakhala ndi glycemic index yoyenera ziyenera kudyedwa.

1. Masamba amakhala ndi index yotsika ya glycemic. Kuphatikiza apo, amatha, atatengedwa, amachepetsa GI yazakudya zina. Masamba ndimtundu wabwino kwambiri wama fiber ndi mavitamini, amasintha ntchito zam'mimba. Ngati pakufunika kutsika GI ya zakudya zakudya kapena zakudya wamba, ndiye kuti muli ndi mbale zokhala ndi GI yokwanira, muyenera kudya zakudya zamafuta, makamaka masamba.
2. GI yapamwamba kwambiri imakhala ndi zakumwa zoledzeretsa, zakumwa zoziziritsa kukhosi ndi mitundu ina ya ufa ndi zopangidwa mu confectionery, ziwerengero zathunthu zimangowunikira.
3. Index imatanthauzanso njira yokonzekera. Pa kutentha, chakudya ndi mapuloteni pang'ono. Mwachitsanzo, index ya glycemic ya mbatata yosenda imakhala yotsika kwambiri kuposa mbatata zophika. GI yotsika kwambiri ya mbatata, ngati yophika mu yunifolomu yake. Izi ndichifukwa choti malonda ake amakhala ndi wowuma. Zogulitsa zilizonse zokhala ndi wowuma (monga chimanga, chimanga kapena pasitala), mukamaphika, zimataya kwambiri index wawo wa glycemic.
4. Tsiku lonse, muyezo wa glycemic index wazinthu ziyenera kuchepetsedwa. Pofika madzulo, mlozo uyenera kukhala wochepa. Pakugona, thupi la munthu pafupifupi silipha mphamvu, kotero shuga yambiri ya magazi imatsogolera kumayendedwe a mafuta osaneneka.

Chakudya cha glycemic index tebulo