Zakudya zopatsa mphamvu mofulumira komanso zopepuka (zosavuta komanso zovuta) - kusiyana, zinthu

Kusintha kwa shuga m'magazi kumadalira mtundu wa chakudya wopezeka mu chakudya. Kutengera ndi deta ya kuthamanga ndi kutsimikiza kwa kuyamwa kwa shuga kuchokera kuzakudya, magawikidwewo kumapangidwe ochulukirapo komanso ochulukirapo amapangidwa.

Munthu wathanzi amene ali ndi masewera olimbitsa thupi sayenera kuopa iwo kapena zakudya zina. Mulingo wambiri, kagayidwe kabwinobwino amatha kugwiritsa ntchito popanda zotsatira za thupi. Mwa anthu omwe ali ndi vuto lodana ndi matenda a shuga kapena ali ndi matenda omwe apezeka kale, ubale ndi chakudya umakhala wovuta kwambiri, othamanga ayenera kudzipatula kwathunthu, omwe amayamba kuchepa ayenera kukhala ochepa. Ili ndi mawonekedwe ake komanso kudya kwa osewera, chifukwa amawononga kwambiri shuga.

Kusiyanitsa pakati pa chakudya chambiri komanso chopanda mafuta

Zakudya zomanga thupi ndi michere ya michere yomwe munthu amalandila kuchokera ku chakudya limodzi ndi mapuloteni komanso mafuta. Mphamvu zomwe zimapereka gawo lofunikira zimatengedwa makamaka kuchokera ku chakudya chamagulu, ndipo pokhapokha pazakhala zopanda, mafuta ndi mapuloteni amayamba kuwonongeka. Mphamvu imatulutsidwa pakagwiridwe kazinthu zamagetsi zamagetsi zomwe zimayika m'madzi ndi kaboni diokosijeni.

Matenda a shuga ndi kupsinjika kudzakhala chinthu chakale

• Matenda a shuga -95%
• Kuthetsa kwa mitsempha thrombosis - 70%
• Kuthetsa kwa kugunda kwamtima kwamphamvu -90%
• Kuthana ndi kuthamanga kwa magazi - 92%
• Kuwonjezeka kwa mphamvu masana, kukonza kugona usiku -97%

Za shuga zomwe zimapezeka muzakudya:

• monosaccharides - zopatsa mphamvu zosavuta zamafuta zomwe zimamwe nthawi yomweyo;
• ma disaccharides - amakhala ndi mamolekyulu awiri olumikizidwa ndi ma polymer; nthawi yambiri imafunikira;
• ma polysaccharides ndi mankhwala ovuta kwambiri omwe amakonzedwa m'thupi motalikirapo kuposa ena. Zina sizikumbidwa konse, monga fayilo.

Glucose akangolowa m'magawo am'mimba atalowa m'magazi, munthu amakhala wokhutira, wolimbitsa mphamvu, njala yake imatha msanga. Zikondazo zimalumikizidwa nthawi yomweyo ndikuchotsa kuchuluka kwa insulini yofunikira kuti mafuta amuyamwitsire. Chifukwa cha izo, glucose amalowa m'matimu, ndipo zochulukazo zimasungidwa m'malo omwe amasungidwe ngati mafuta. Thupi litangomaliza kudya shuga, kumamvanso njala.

Zakudya zomanga thupi zosavuta, kapena zothamanga, zimachulukitsa shuga m'magazi, zimayambitsa ntchito yadzidzidzi ya kapamba komanso kupanga insulin. Mosiyana ndi izi, zovuta, kapena zonenepa, zimachulukitsa kuchuluka kwa shuga m'magazi pang'onopang'ono, popanda kupanikizika ndi thupi. Insulin imapangidwa pang'onopang'ono, zochuluka zamafuta zimagwiritsidwa ntchito pa ntchito ya minofu ndi ubongo, osasungidwa m'mafuta.

Nthawi zambiri, zosiyana izi zimawonekera bwino pamatao a glycemic indices of product. GI ndi chizindikiro chodziwika cha kuchuluka kwa kusweka kwa chakudya chamagulu komanso kuwonjezeka kwa shuga wamagazi (glycemia). Mtengo uwu umakhazikitsidwa pokomera chakudya chamtundu uliwonse. Maziko ake ndi glycemia, omwe amayambitsa shuga m'magazi, GI yake imatengedwa ngati 100.

Ubwino ndi Chuma cha Zakudya Zam'thupi

Amakhulupirira kuti chakudya chopatsa mphamvu chimayenera kukhala pafupifupi 50% yazakudya zonse zopatsa mphamvu. Ngati chiwerengerochi chikukwera kwambiri, munthu amayamba kunenepa kwambiri, kuperewera mavitamini, minofu yake imadwala chifukwa chosowa mapuloteni. Kuletsedwa kwa Carbohydrate kumalimbikitsidwa kwa odwala omwe ali ndi vuto la metabolic, kuphatikizapo matenda a shuga. Pazakudya za anthu athanzi, kudula zakudya zamafuta kwa nthawi yayitali ndikosayenera. Zofunikira zochepa zimakhala pafupifupi g g ya shuga patsiku, zomwe ndi kuchuluka kwa ubongo. Mosiyana ndi ziwalo zina, iye samatha kugwiritsa ntchito mafuta ndi mapuloteni pazakudya, chifukwa chake amadwala koyamba ndikusowa kwa dzuwa.

Makonda ayenera kuperekedwa kwa zovuta zovuta zamankhwala, chifukwa zimakhala ndi zabwino zambiri:

1. Chosakhazikika pang'onopang'ono, ndikupereka khola lamphamvu kwa nthawi yayitali.
2. Pobwezeretsani mafuta ochulukirapo.
3. Kumva kukhudzidwa kumatha nthawi yayitali.

Kukula kwa mafuta osavuta m'zakudya kumakhudzanso thupi:

1. Amatha kusungidwa m'mafuta kuposa zovuta.
2. Amakumba ndi kugawa mwachangu, motero kumva njala kumawonekera mwachangu.
3. Mashuga othamanga amadzaza kapamba, kumawakakamiza kuti apange insulin yambiri. Popita nthawi, kapangidwe ka timadzi timeneti timakhala topamwamba kuposa masiku onse, motero glucose amayikidwa kwambiri m'mafuta, ndipo munthu amayamba kudya zoposa zofunika.
4. Kugwiritsa ntchito mankhwala osokoneza bongo pafupipafupi kumachepetsa chidwi cha minyewa kupita ku insulin, kumawonjezera mwayi wa matenda ashuga a 2.
5. Nthawi zambiri, zinthu zomwe zimakhala ndi ma carbohydrate othamanga ndizophatikiza kwambiri, koma nthawi yomweyo "zopanda" - zokhala ndi mavitamini ochepa.

Nthawi zina, mavitamini osavuta am'magazi amatha kukhala ndi mwayi wophatikiza ndi zovuta zamankhwala. Amathetsa njala mwachangu, imakhala yofunikira pokhapokha katundu wolemera, mwachitsanzo, kuchita masewera olimbitsa thupi, komanso kuthandizira thupi kuchira msanga. Pochulukirapo, mas shuga osavuta amafunikira pochiza odwala hypoglycemia odwala matenda ashuga; kudya kwawo kwakanthawi kumatha kupulumutsa miyoyo.

Ndi zakudya ziti zomwe thupi lathu limafunikira?

Pakupezeka kwakanthawi kokwanira m'thupi, chakudya chamunthu tsiku lililonse chokwanira 300 mpaka 500 g chakudya, momwe osachepera 30 g wa CHIKWANGWANI - Mndandanda wazakudya zokhala ndi fiber zambiri.

Pafupifupi onse mafuta azakudya ayenera kukhala ovuta, osavuta ndizofunikira pokhapokha kupsinjika kwakuthupi kapena mwamalingaliro komanso patebulo la chikondwerero. Monga magwero akuluakulu azakudya zamagulu m'zakudya zabwino, akatswiri azakudya amalimbikitsa zamasamba ndi zipatso, phala, phala yolimba, mkate wopanda tirigu ndi nyemba.

Chofunika kwambiri ndizomwe zimasungidwa, mafakitale ndi zofunikira pakupanga zinthu. Nthawi zina amatha kuchulukitsa kupezeka ndi kuthamanga kwa chakudya chazopatsa mphamvu kuchokera kuzakudya; kusiyana kwa ma glycemic indices kungakhale mpaka 20 mfundo:

1. Wokometsedwa wosinthika, wopatsa mphamvu wamafuta omwe ali ndi GI = 100, amawonjezeredwa pazinthu zambiri zomalizidwa zomwe mungagule pasitolo. Imapezeka m'masoseji ndi nyama yotsirizika, muma ketchups, soseji ndi yoghurts, ndipo nthawi zambiri imapezeka m'misika ndi zodyera. Zogulitsa zomwe zimapangidwa kunyumba zimakhala ndi mafuta osavuta kuposa owonjezera mafakitale.
2. M'masamba ndi zipatso, kupezeka kwa shuga kumawonjezeka pakuphika. Ngati kaloti yaiwisi ali ndi GI = 20, ndiye kuti kaloti owiritsa - kawiri kukwera. Njira zomwezo zimachitika pakupanga chimanga kuchokera ku chimanga. GI ya grit ya chimanga imakula ndi 20% pomwe chimanga chimapangidwira. Chifukwa chake, zokonda ziyenera kuperekedwa kwa zinthu zomwe zimakonzedwa pang'ono.
3. Pazinthu zopangidwa ndi ufa, chakudya chamafuta chimayamba kuchepera pokoka mtanda. Spaghetti ndi nyama, makamaka yophika pang'ono, imakhala yathanzi kuposa dumplings, ngakhale mawonekedwe ake.
4. Kupezeka kwa chakudya chamafuta kumachepetsedwa pang'ono panthawi yozizira komanso kuyanika. Phala yotentha imakulitsa shuga wamagazi mofulumira kuposa kuzizira mu saladi, ndipo buledi watsopano watsopano mwachangu kuposa owononga kuchokera pamenepo. M'matumba a mkate, ma carbohydrate ndi ovuta kuposa kale.
5. Kuwotcha komanso kuphika kumasunga chakudya chambiri m'zakudya kuposa kuphika ndi kuthira mafuta.
6. Makina ochulukirapo mu malonda, shuga ochulukirapo amachotseredwa pang'onopang'ono, chifukwa chake mkate wopanda bwino umakhala wathanzi kuposa mkate woyera, ndipo peyala yonse ndiyabwino kuyenga.
7. Mphamvu yakeyo ikakhala kuti nthaka, imathanso kudya zakudya zam'matumbo momwemo. Chitsanzo chabwino ndi mbatata zosenda, yemwe GI wake ndi 10% kuposa mbatata yophika.

Mndandanda wazakudya zamafuta osavuta komanso zovuta

Zakudya zomanga thupi za matenda ashuga komanso masewera

Kugwiritsa ntchito chakudya chamagulu ochulukirapo komanso okhala ndi matenda ashuga ali ndi machitidwe ake. Ochita masewera amafunikira chakudya chamafuta ambiri kuposa momwe amafunikira. Matenda a shuga, m'malo mwake, amafunikira kuchepetsedwa kwamphamvu ndi kusamalitsa kwa kudya shuga.

>> Werengani: Kodi zakudya zingachepetse shuga kapena ndi nthano?

Zotsatira za chakudya chamafuta minofu

Ochita masewera amakhala ndi mphamvu zambiri, zomwe zikutanthauza kuti kufunika kwake kwa chakudya chamafuta kumachulukitsidwa. Kutengera ndi kuchuluka kwa mitsempha ya glucose, amafunika kuyambira 6 mpaka 10 g pa kg iliyonse ya kulemera. Ngati sikokwanira, kulimba ndi luso la maphunziro kumagwa, ndipo pakapita nthawi yochepa thupi kumangokhala kutopa.

Pa maphunziro, ntchito ya minofu siimaperekedwa ndi glucose, yomwe ili m'magazi, koma glycogen, polysaccharide yapadera yomwe imasonkhana mu minofu minofu makamaka ngati mukupanikizika kwambiri. Sply glycogen nkhokwe zimabwezeretseka pang'onopang'ono, masiku angapo. Nthawi yonseyi zopatsa mphamvu kwambiri, zovuta kuzilowa, ziyenera kulowa m'thupi. Tsiku loti aphunzitsidwe, chakudya chamagulu pang'ono chimakhala chofunikira kwambiri.

Ngati maphunzirowa atatha kuposa ola limodzi, minofu imafunikira chakudya chowonjezera. Mutha kuwapatsa shuga msanga pogwiritsa ntchito zopatsa mphamvu - chakumwa chokoma, nthochi kapena zipatso zouma. Mufunikira chakudya cham'mimba kwambiri ndipo mukangomaliza maphunziro. Nthawi mkati mwa mphindi 40 pambuyo pochita masewera olimbitsa thupi amatchedwa "carbohydrate zenera", panthawiyo glycogen m'misempha imapangidwanso mwachangu. Njira yabwino yotseka zenera ili ndikumakhala ndi zokhwasula zomwe zimakhala ndi shuga wosavuta, nthawi zambiri zakudya zopatsa thanzi zimagwiritsidwa ntchito kuphatikiza mafuta ochulukirapo omwe amapezeka mosavuta - zipatso, uchi, mkaka wokhala ndi zipatso, zipatso zomwe zimakhala ndi GI yayikulu.

Katemera wa Carbohydrate wa Matenda a shuga

Mtundu wachiwiri wa matenda ashuga makamaka umabwera chifukwa chamadongosolo ochulukirapo a chakudya m'thupi. Pafupipafupi kukwera shuga m'magazi kumakhudza maselo omwe amayenera kuzindikira insulin. Zotsatira zake, kuchuluka kwa shuga m'magazi kumakhazikika, kapamba amatulutsa insulin poyankha, ndipo minofuyo imanyalanyaza ndikukana kulolera shuga. Pang'onopang'ono, kukana kwa mahomoni kumakula, ndipo glucose wamagazi amatuluka nawo. Mankhwalawa matenda a shuga a mtundu wachiwiri, zakudya zamafuta ochepa zimagwira ntchito yofunika kwambiri. Sizovuta kwa anthu omwe ali ndi vuto lokonda dzino kuti akonzenso zakudya zawo, koma palibe njira yotulukirapo, apo ayi sizingatheke kutulutsa shuga m'magazi.

Zakudya zomanga thupi m'matenda a shuga sizingatheke. Ocheperako amachepetsa kwambiri, kuchuluka kolola kumawerengedwa ndi dokotala kutengera gawo la matendawo. Anthu odwala matenda ashuga ayenera kupima chakudya chawo nthawi zonse ndikuwerengera kuchuluka kwa chakudya chamagulucho. Pofuna kuti shuga ilowe m'magazi momwemonso momwe zingathere, nthawi yofanana imakhazikitsidwa pakudya.

Mtundu woyamba wa shuga umatanthawuza kusakhalapo kwathunthu kwa insulin ya wodwalayo. M'mikhalidwe yotere, shuga sangathe kulowa mu minofu, koma amadzunjikira m'mwazi mpaka kukomoka kwa hyperglycemic. Anthu odwala matenda ashuga amakakamizidwa kudzilimbitsa okha ndi insulin yokonzekera. Mafuta okhala ndi mtundu uwu wa shuga ayenera kuwerengedwa molondola kwambiri, chifukwa kuchuluka kwa mankhwalawa kumadalira kuchuluka kwawo. Kuti muwerenge molondola kuchuluka kwa insulini, lingaliro la magawo a mkate linayambitsidwa, iliyonse yomwe ilingana 12 g ya glucose. Zakudya zamafuta osavuta zokhala ndi matenda amtundu woyamba amaloledwa, koma amalimbikitsidwa kuti azikonda zina zovuta, chifukwa ndizosavuta kulipirira kudya pang'ono pang'onopang'ono m'magazi kuposa kuthamanga.