Glycemic Product Index (GI) - magome a odwala matenda ashuga osati okha

Kudziwa momwe zakudya zimakhalira m'thupi la munthu kungathandize kwambiri kuchepetsa mavuto azaumoyo. Kuyesa kuchuluka kwa mayamwidwe ammadzi ndi kusintha kwawo kukhala glucose, chizindikiro monga glycemic index yazinthu zinayambitsidwa. Uwu ndi mtundu wa kuwunika kwa chakudya mwa mphamvu zawo momwe amapangira shuga. Ndani akufuna chidziwitso ichi? Choyamba, kwa anthu omwe ali ndi matenda ashuga, prediabetes, metabolic syndrome komanso chiwopsezo chachikulu cha matenda awa.

Zambiri pazakudya zopatsa mphamvu ndi zakudya zake sizokwanira kuneneratu kuchuluka kwa shuga zomwe zimatuluka mutatha kudya. Chifukwa chake, zakudya zamafuta zimapangidwa, kuphatikiza pamaziko azidziwitso zamagetsi a glycemic indices (GI).

Kodi mndandanda wamtundu wa glycemic ndi chiyani

Poyamba anthu amaganiza kuti zakudya zokhala ndi calcium zomwezo zimathandizanso kukula kwa shuga m'magazi. Kafukufuku wautali wawulula cholowa pachikhulupiriro ichi. Kenako chizindikiritso chinayambitsidwa chodziwonetsa kuthamanga kwa chakudya chambiri komanso kukula kwa glycemia pakugaya chinthu pamatumbo. Amadzitcha kuti glycemic index.

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%

Kuchuluka kwa shuga wamagazi mukatha kudya kumatengera mtundu wazakudya zomwe zimapezekamo. Ma monosaccharides amalowetsedwa mwachangu, ma polysaccharides amafunika nthawi yambiri. Gwero lalikulu lamphamvu mthupi la munthu ndi glucose. Ndi chakudya chopepuka, monosaccharide, ndiko kuti, wopangidwa ndi molekyu imodzi. Palinso ma monosaccharides ena - fructose ndi galactose. Onse aiwo ali ndi kukoma kokoma. Ambiri a fructose ndi galactose amadzasandukanso shuga, gawo lamatumbo, gawo la chiwindi. Zotsatira zake, shuga amalowa m'magazi nthawi zambiri kuposa ma monosaccharides ena. Akalankhula za shuga wamagazi, amatanthauza.

Zakudya zina zonse zamafuta kuchokera ku chakudya zimaphwanyidwanso mu monosaccharides asanalowe m'magazi. Mluza umatha kukhala chakudya kuchokera ku keke, komanso kuphala, komanso kabichi. Kuchulukitsa kwa chimbudzi kumatengera mtundu wa saccharides. M'mimba mwake simatha kuthana ndi zina, mwachitsanzo, ndi fiber, chifukwa chake, kuwonjezeka kwa shuga m'magazi sikuchitika ndi kugwiritsidwa ntchito kwake.

Odwala onse omwe ali ndi matenda a shuga amadziwa kuti zakudya zotsekemera zimakhudza shuga wamagazi kuposa kabichi yemweyo. Mndandanda wa glycemic umakupatsani mwayi wofotokozera izi ngati nambala. Glucose inatengedwa ngati maziko owonjezera glycemia; GI yake imasankhidwa kukhala 100. Ngati munthu amamwa yankho la chimbudzi popanda mavuto ndi chimbudzi, amalowetsedwa ndipo mwachangu amalowe m'magazi. Glycemia yomwe zakudya zina zonse zimayambitsa zimayerekezedwa ndi glucose. Zakudya zomwe zimakhala ndi zakudya zochepa zamafuta, monga nyama, zimalandira kalozera wotsika kwambiri wa 0. Zakudya zambiri zomwe zidatsala zinali pakati pa 0 ndi 100, ndipo ochepa okha omwe adawonjezera shuga m'magazi awo. Mwachitsanzo, madzi a chimanga ndi masiku.

Zomwe zimachitika GI ndi momwe zimakhalira

Chifukwa chake, tidazindikira kuti index ya glycemic ndi chizindikiritso chofunikira. Palibe chosagwirizana kwenikweni ndikugawidwa kwa GI m'magulu. Nthawi zambiri, gulu lomwe limavomerezedwa ndi WHO ndi European Diabetes Association limagwiritsidwa ntchito:

• otsika ≤ 55,
• pafupifupi 55 <GI <70,
• okwera ≥ 70.

Zomwe akatswiri azaumoyo anena za GI

Akatswiri ena azakudya amawona kuti gawoli ndilo lolondola pandondomeko, polingalira zokonda zamakampani, osati odwala matenda ashuga. Mitundu yambiri yazakudya zopangidwa mwaluso kwambiri imakhala ndi cholozera choposa 50. Chifukwa chake, ngati mungayang'anire mafotokozedwe ake malinga ndi kuchuluka kwa chimbudzi cha anthu, onse adzakhala m'gulu lomaliza, loletsedwa kwa odwala matenda ashuga. Malingaliro awo, mafupipafupi a glycemic ayenera kukhala pamtunda kuchokera 35 mpaka 50, ndiye kuti, GI> 50 yonse iyenera kuonedwa kuti ndi yokwera, ndipo zinthu zotere siziyenera kuphatikizidwa kwathunthu ngati muli ndi matenda ashuga.

Ndi phindu la chidziwitso cha glycemic, munthu amatha kufananizira momwe kuchuluka kofanana kwa michere kuchokera kuzinthu ziwiri kumatha kukweza shuga. Tikudziwa kuti chakudya chamafuta mumakango ndi ma blackcurrants amang'ambika ndikulowera m'magazi pafupifupi chimodzimodzi, GI yawo ndiyotsika, ofanana ndi magawo 15. Kodi izi zikutanthauza kuti 100 ga nkhaka ndi ma currants omwe adyedwa adzatsogolera ku glycemia yemweyo? Ayi, sichoncho. Mndandanda wa glycemic sukupereka lingaliro la kuchuluka kwa chakudya chamafuta.

Kuti mufananitse zinthu zolemera zomwezo, gwiritsani ntchito chizindikiro monga glycemic katundu. Imawerengedwa kuti ndi gawo la gawo la chakudya chamagulu 1 mu gramu imodzi ndi GI.

1. Mu 100 g nkhaka, 2,5 ga chakudya. GN ya nkhaka = 2.5 / 100 * 15 = 0.38.
2. 100 g ya sitiroberi 7.7 g yamafuta. Strawberry GN = 7.7 / 100 * 15 = 1.16.

Chifukwa chake, sitiroberi limachulukitsa shuga kuposa kuchuluka kwenanso kwa nkhaka.

Katundu wa glycemic amawerengedwa patsiku:

• GN <80 - katundu wotsika;
• 80 ≤ GN ≤ 120 - mulingo wapakatikati;
• GN> 120 - katundu wambiri.

Anthu athanzi amalimbikitsidwa kuti azitsatira kuchuluka kwa katundu wa glycemic, makamaka kudya chakudya chokhala ndi index yotsika komanso yapakatikati. Odwala omwe samadwala matenda a shuga omwe amadalira insulin amalimbikitsidwa kuti akhale otsika GN chifukwa kupatula kwathunthu zakudya zomwe zili ndi GI yayikulu komanso kuletsa chakudya ndi pafupifupi GI.

Chifukwa chiyani ndikofunikira kuti odwala matenda ashuga adziwe zamtundu wa GI

Kwa odwala matenda ashuga omwe ali ndi matenda amtundu wa 1, mankhwala omwe ali ndi GI yayitali sakhala oletsedwa ngati wodwala ali ndi mankhwalawa a insulin. Kukonzekera kwa insulin kwamakono kumakupatsani mwayi wosankha mlingo ndi nthawi yoyendetsera timadzi tambiri kuti tikwaniritse mokwanira kuchuluka kwa shuga. Wodwala akapereka insulin m'njira yachikhalidwe, sangathe kukhala ndi shuga yokhazikika kapena ngati ali ndi insulin, amachepetsedwa ndi index ya glycemic, zinthu zokhazo zomwe zimakhala zochepa komanso zapakatikati zimaloledwa.

Matenda a 2 a shuga amakhala ovuta; odwala omwe ali ndi GI yoletsedwa kwathunthu. Maswiti amaloledwa pokhapokha ngati angathe kuwongolera matendawa, ngakhale pamalopo.

Zifukwa zoletsa zakudya zokhala ndi mndandanda wokwanira wa glycemic:

1. Pakalipano palibe mankhwala ochepetsa shuga omwe angachite mwachangu chotere, ndiye kuti shuga yamagazi imakwezedwa kwakanthawi, zomwe zikutanthauza kuti zovuta zimakula mwachangu.
2. Kudya msanga kwa glucose kumayambitsa kuphatikizanso kwa insulin. Pokhala ndi shuga komanso insulin nthawi zambiri, kukana insulini kukukula - chifukwa chachikulu cha matenda ashuga 2.
3. Ndi insulin yayitali kwambiri, kuwonongeka kwa mafuta m'thupi kumayima, mafuta onse osagwiritsidwa ntchito amasungidwa m'matumbo amafuta. Chifukwa chake, odwala sikuti sangangolephera kuchepa thupi, koma azikula kwambiri.
4. Odwala omwe amakonda zakudya zomwe zili ndi GI yayikulu amafuna kudya pafupipafupi. Kuchulukanso komweko kwa insulin kumapangitsa kuti mukhale ndi njala.

Matayala Ogulitsa a GI

Kuti mudziwe kuti ndi gulu liti la mankhwala, ndibwino kugwiritsa ntchito matebulo omwe mitundu yonse ya zakudya imakhala m'magulumagulu chifukwa cha kuchuluka kwa glycemia mutatha kudya. Pamwamba patebulopo ndiye zakudya zofunikira kwambiri kuchokera pamalingaliro awa, pansipa ndizomwe zimayambitsa kuchuluka kwambiri kwa shuga.

Manambala onse ndi pafupifupi. Amatsimikizika poyesera: adapatsa odzipereka 50 g shuga, amawongolera shuga awo kwa maola atatu, ndipo mtengo wapakati unkawerengedwa pagulu la anthu. Kenako odzipereka adalandiranso chinthu china chokhala ndi chakudya chofanana, ndipo miyesoyo idabwerezedwa.

Zomwe zapezedwa sizingawonetse kusintha kwenikweni kwa shuga m'magazi anu, chifukwa mndandanda wamatumbo umatengera kapangidwe kazinthuzo komanso mawonekedwe a chimbudzi. Vutoli limatha kufika 25%. Ngati mukuwona kuti chimodzi mwazomwe zimagwiritsidwa ntchito, ma glycemia amakula mwachangu kuposa ena omwe ali mumzere womwewo, sunthani malo angapo pansipa. Zotsatira zake, mupeza tebulo la glycemic index lomwe limaganizira bwino zomwe mumadya.

Zakudya Zotsika za Glycemic Index

Zogulitsa zamapuloteni ndi mafuta zimakhala ndi chakudya chamagulu ochepa (0-0.3 g), chifukwa chake index ya glycemic ndi zero. Chizindikiro chotsika pafupifupi pafupifupi masamba onse, nyemba, mtedza ndi mbewu, ndi zipatso zina. GI sikuti imagwirizanitsidwa ndi zomwe zili ndi calorie, kotero popanga menyu kuti muchepetse kunenepa, muyenera kuganiziranso izi.

Mitundu yonse yamkaka imayikidwa m'gulu lotetezeka. Kwa anthu wamba, ichi ndi chakudya chopatsa thanzi, koma ndi matenda ashuga, kugwiritsa ntchito kwawo kuyenera kuvomerezedwa ndi adokotala. Chowonadi ndi chakuti glycemic ndi insulin index sizingagwirizane. Mwachilengedwe, mkaka ndi chida cha tizilombo tating'onoting'ono tomwe timafunikira kuti insulini yowonjezera ikule kwambiri. Ngakhale GI yotsika, imakhumudwitsa kutulutsidwa kwa mahomoni. Ndi kukana kwamphamvu kwa insulin, kapamba akagwira ntchito yovala, mkaka umaletsedwa.

Mu shuga mellitus, mindandanda yazotsatirazi ziyenera kukhala maziko a menyu:

Zinthu Zamtundu wa Glycemic

Zakudya zomwe zili ndi GI yochepa mu shuga zimaloledwa ngati sizivuta glycemia. Zogulitsa za gululi zitha kuletsedwa chifukwa chokana kwambiri insulini, matenda oopsa a shuga, komanso zovuta zingapo.

Madzimu onse omwe alembedwa pansipa ndi omwe amafinya kumene. Ziphuphu kuchokera pamaphukusi zimatha kukhala ndi shuga wobisika ndipo zimakhudza kwambiri glycemia, kotero kugwiritsa ntchito kwawo kuyenera kuyendetsedwa ndi glucometer.

Zinthu Zapamwamba za Glycemic Index

Kuchulukitsa kwa GI kumakhala kosiyana nthawi zonse komanso kukwera ma calories. Kalori aliyense yemwe samadyedwa pomwepo ndi minofu yake amayamba kunenepa. Kwa anthu athanzi, zinthu izi ndizabwino musanaphunzitsidwe kuti mudzaze thupi ndi mphamvu. Kwa odwala matenda ashuga, ndikwabwino kupatula mndandanda wazinthu izi pazakudya zanu:

Zomwe zimatha kuthana ndi zinthu zazikulu

Mndandanda wa glycemic siwokhazikika. Kuphatikiza apo, titha kuzikopa, mwakutero kuchepetsa shuga.

Njira zochepetsera GI pakuwongolera bwino matenda a shuga:

1. Idyani zipatso zosapsa. Kuchuluka kwa chakudya cham'mimba mwa iwo ndi chimodzimodzi, koma kupezeka kwawo kumatsika pang'ono.
2. Sankhani tirigu woyipitsa pang'ono. Mlozera wotsika kwambiri wa glycemic uli mu oatmeal yonse, udzakhala wokwera pang'ono mu oatmeal, komansowokwera kwambiri m'mizere yophika mwachangu. Njira yabwino yophikira phala ndikuthira madzi otentha, kukulunga ndikusiya usiku.
3. Zakudya zambiri zokhala ndi wowuma zimamwetsedwa pang'onopang'ono mukazizira. Chifukwa chake, saladi yokhala ndi pasitala kapena pang'ono mbatata ndiyabwino kuposa zinthu izi mukatentha.
4. Onjezani mapuloteni ndi mafuta pachakudya chilichonse. Amachepetsa kuyamwa kwa chakudya chamagulu.
5. Kuphika ochepera. Mu pasta al dente, index ya glycemic ndi mitengo 20 yotsika poyerekeza ndi yophika bwino.
6. Chitani zokonda za pasitala woonda kapena wazibowo. Chifukwa cha mtundu waukadaulo, GI yawo ndiyotsika pang'ono.
7. Yesetsani kusunga zakudya momwe mungathere: musapunthwitse zinthu kwambiri, musang'ambe khungu ndi masamba ndi zipatso.
8. Musanadye, imitsani mkate kapena pangani zotsalira, kuti kupezeka kwa zakudya zamafuta kumachepe.
9. Sankhani mitundu yayitali yampunga, makamaka ya bulauni. Mndandanda wawo wa glycemic nthawi zonse umakhala wotsika kuposa wa oyera-tirigu yoyera.
10. Mbatata ndizabwino kuposa ana ang'ono omwe ali ndi khungu loonda. Pambuyo pakusasitsa, GI imakulanso.

Zambiri pamutu wazakudya:

• zakudya "tebulo 5" - momwe ingathandizire, malamulo a zakudya ndi mndandanda wa tsiku ndi tsiku.
• shuga wamagazi amatha kuchepetsedwa osati kokha mwa mankhwala, komanso mothandizidwa ndi zinthu zina.