Zonse pang'onopang'ono: ndimasamba ati omwe ndingathe kumwa ndi shuga, ndipo ndi ati omwe sangathe?

Matenda a shuga amafunika wodwala kuti azitsatira malamulo oletsedwa. Izi ndichifukwa cha zovuta zamankhwala pamagazi am'magazi.

Mukaphatikiza mbale zomwe zimaperekedwa pachakudya, mtundu wa glycemic wa zinthu uyenera kukumbukiridwa. Pazomwe mumatha kumwa zakumwa ndi shuga, muyenera kudziwa aliyense wodwala matenda ashuga.

Kodi ndingamwe madzi otani omwe ali ndi shuga?

M'malo mwake, shuga imachitika chifukwa cha kuwonongeka kwa kapamba. Matendawa amakhudzana kwambiri ndi mphamvu ya thupi yopanga insulin pamene chakudya chalowa m'magazi.

Masamba azomera ndi zipatso amakhala ndi zotsatira zabwino kwa anthu.

Mavitamini ndi michere yothandiza thupi imachulukitsa thupi, ma acid achilengedwe amayeretsa matumbo, kuthana ndi ukalamba zimayambitsa ziwalo zonse. Si zakumwa zonse zomwe zimakhudza wodwala yemwe ali ndi vuto la endocrine. Ena amatha kuchuluka kwambiri m'magazi.

Zotsatira zoyipa zimatengera kuchuluka kwa chakudya chamafuta. Ndizinthu zachilengedwe izi zomwe zimakhudza index ya glycemic (GI). Mlozera wa glycemic unagwiritsidwa ntchito koyamba mu 1981 ndi Dr. David J. A. Jenkins.

Adachita kafukufuku wambiri wokhudzana ndimomwe thupi la munthu limapangira kwa zakudya zosiyanasiyana.

Mlingo wa kudya shuga m'magazi unawerengeredwa mogwirizana ndi momwe thupi limayankhira shuga wowona, omwe amatengedwa ngati magawo 100.

Malinga ndi zotsatira za mayeso, tebulo lidapangidwa, malinga ndi momwe mtundu uliwonse wa chakudya umakhala ndi phindu lake la GI, lofotokozedwa m'magawo. Chizindikiro cha GI sichimangotengera kuchuluka kwa chakudya chambiri. Mlingo wa kukonza zamakina, kutentha kwa mbale, ndi moyo wa alumali ndikofunikira.

Ndi mulingo wa fiber womwe umakhudza gawo la GI. Zakudya zamadzimadzi zimalepheretsa kuyamwa mwachangu kwa zinthu zopanda chilengedwe, chifukwa chomwe shuga amawonjezeka m'magazi pang'onopang'ono, osapanga kudumpha mwadzidzidzi. Kukwera kwa GI, kumapangitsa kuti shuga wamagazi azikula kwambiri.

Mafuta akalowa m'thupi, kapamba amayamba kutulutsa insulini kuti ikonzeke.

Ngati chiwalo chili ndi zotupa, ndiye kuti insulini sikokwanira kuti kagayidwe kachakudya kagayidwe kazinthu kakang'ono ka minofu ndi thupi. Zikatero, shuga wowonongeka kapena matenda amtundu wa 2 amachitika.

Ngati maselo aumunthu ataya chidwi ndi insulin, mtundu 2 wa shuga umachitika.Kwa mitundu yonse yamatenda amtundu wa endocrine, kuyang'anira shuga wamagazi ndikofunikira.

Izi zimatheka poganizira chizindikiro cha GI ndi zopatsa mphamvu zopezeka m'zakudya za tsiku ndi tsiku. Kuchuluka kwa zipatso ndi masamba ndi chakudya. Chifukwa chake, kutengera kuchuluka kwa zinthu zachilengedwe, mndandanda wa timadzi tating'onoting'ono timatha kutengera mtengo wina.

GI ndiyofunikanso kwa iwo omwe amayesetsa kutsatira mfundo za zakudya zoyenera kuti azitha kuyendetsa thupi. Popeza kuwonjezeka kowopsa kwa shuga kumalepheretsa kuyamwa kwake, zinthu zosagwiritsidwa ntchito zimasanduka mafuta. Anthu odwala matenda ashuga samaloledwa kumwa zakumwa zapamwamba za GI.

Zamasamba

Zakudya zonse ndi zakumwa zonse zimagawika m'magulu atatu: GI yotsika, yapakati komanso yapamwamba.

Mulingo wambiri umapatula kudya shuga. Mlingo wapakati umaloledwa pamenyu yoletsedwa. GI yocheperako imapangitsa chakudya kukhala chopezeka popanda contraindication.

Popeza masamba nthawi zambiri amakhala ndi chakudya chamagulu pang'ono, GI yotsika yamitengo yamasamba imakongola kwa iwo omwe ali ndi matenda ashuga. Mukamagwiritsa ntchito masamba omwe afinya, ndikofunikira kuganizira kuchuluka kwa zotupa ndi kutentha kwa zakumwa.

Zocheperako zimakhudzidwa ndi zinthu zakunja pazomera zamasamba, kutsika kwa GI kudzakhala ndi chakumwa chimodzi kapena china chamasamba. Ulusi utachotsedwa mu masamba, ndende ya shuga imawonjezeka, yomwe imakhudza thupi ndi vuto la endocrine. Kupanga mndandanda watsiku ndi tsiku, osati GI yokha yomwe iyenera kuganiziridwa.

Madzi a phwetekere ndi imodzi mwazomwe amakonda kwambiri matenda ashuga

Mtengo wa chizindikiro "mkate" (XE) umakhala pafupifupi kuchuluka kwa chakudya. Maziko a 1 XE ndi 10 g (opanda fiber fiber), 13 g (ndi fiber) kapena 20 g mkate. XE yocheperako imadyedwa ndi odwala matenda ashuga, magazi a wodwalayo amakhala nawo bwino.

Kuchuluka kwa chakudya kumakhala ndi tomato, nkhaka, radara, kabichi, squash, udzu winawake, nyemba, tsabola ndi belu. Kusenda mbatata yaiwisi, nkhaka, tomato, broccoli ndi kabichi sizikhala ndi vuto lililonse, monga owiritsa.

Zipatso

Kuchokera pamalingaliro azakudya, fructose ndiwathanzi kuposa shuga wamba wopangidwa kuchokera ku beets yamafuta. Izi ndichifukwa cha kukoma kosangalatsa kwa sucrose ndi shuga wofanana.

Nthawi zambiri, timitengo ta zipatso samavomerezeka kuti azigwiritsa ntchito odwala matenda ashuga. Izi zimachitika chifukwa cha kuchuluka kwa fructose.

Ndi vuto la fructose, zinthu zoyipa zimatha kuchitika:

• zinthu zowonjezera zimachulukitsa cholesterol ndi triglycerides m'thupi. Izi zimayambitsa kunenepa kwambiri kwa chiwindi ndikuwonekera kwa zolembedwa za atherosulinotic;
• Kulephera kwa chiwindi kumapangitsa kuti metabolism ya fructose isinthe;
• yachepetsa chilolezo cha uric acid, zomwe zimabweretsa matenda olowa.

Zizindikiro zotsika kwambiri za GI zimamizidwa kuchokera ku maapulo obiriwira, makangaza, cranberries, mabulosi akuda, ma Persimmons, mapeyala. Zakumwa zakumwa zotsekemera, zipatso zosakhwima ziyenera kukhala ndi anthu odwala matenda ashuga okha. Izi zikuphatikizapo nthochi, nkhuyu, mphesa, mapichesi, yamatcheri.

Zipatso za citrus

Mfundo zakugawa zakudya zoletsedwa zokhudzana ndi chakudya chamagulu ena zimagwiranso ntchito pa zipatso za zipatso. Mukakhala ndi zipatso zamkati mwa chipatso china chake, zimakhala zowopsa kwa wodwalayo.

Madzi a mphesa omwe akhomedwa kumene ndi othandiza kwa odwala matenda ashuga

Chimodzi mwazipatso zofunikira kwambiri za zipatso ndi zipatso za mphesa zatsopano, mandimu.. Orange, chinanazi ziyenera kukhala zochepa.

Mukamagwiritsa ntchito zipatso zamtundu wa zipatso, munthu ayenera kuganizira kuchuluka kwa kukhazikika kwa mankhwala, chithandizo cha kutentha, komanso kuchuluka kwa zotsalira zama fiber. Zikwangwani zamkati za citrus zomwe zimakhala ndi moyo wa alumali lalifupi zimakhala zopindulitsa kwambiri.

Zakudya za shuga zomwe muyenera kutaya

Sizoletsedwa kudya zakudya zokhala ndi GI yayikulu. Gawoli limaphatikizapo timadziti momwe mulingo umapitirira 70 mayunitsi.

Mtengo wapakati wa GI umachokera kumagawo 40 mpaka 70. Pansipa 40 mayunitsi. Itha kudyeka, kupatsidwa chakudya chonse (kapena magawo a mkate) omwe amadyedwa mu chakudya.

Pokonzekera menyu, zokonda ziyenera kuperekedwa ku chakudya chopangidwa ndi dzanja osati kuthiridwa ndi kutentha. Sitolo timadzi tokoma ndi multifruit limakhala ndi shuga wowonjezera.

Zosakaniza kuchokera ku masamba okhuthala ndi zipatso zotsekemera zimakhala ndi vuto. Sitikulimbikitsidwa kugwiritsa ntchito zipatso, masamba ndi masamba. Zipatso zimakhala ndi mafuta ochulukirapo, motero ziyenera kutayikidwanso. Chosankha chimakhala chatsopano.

Zakudya Zapamwamba za GI:

• chivwende - mayunitsi 87;
• dzungu (sitolo) - mayunitsi 80 ;;
• karoti (sitolo) - mayunitsi 75 ;;
• nthochi - 72 mayunitsi;
• vwende - mayunitsi 68;
• chinanazi - mayunitsi 68 ;;
• mphesa - 65 mayunitsi.

Kuchuluka kwa zipatso za glycemic kumatha kuchepetsedwa ngati kuchepetsedwa ndi madzi. Ngati kaphikidwe kamalola, mafuta owonjezera zamasamba amachepetsa shuga.

Izi ndichifukwa choti mafuta amalepheretsa kuyamwa msanga kwa zinthu zosavuta zam'mimba ndi thirakiti la m'mimba. Mlingo woyenera uyenera kumwa pang'ono pang'onopang'ono tsiku lonse.

Glycemic index ya timadziti

Ndikulimbikitsidwa ndi endocrinologists kwa onse odwala matenda ashuga.

Mlingo wa kudya phwetekere wa phwetekere kwa wodwala matenda ashuga ndi 150 ml katatu patsiku mphindi 15 musanadye. Zogulitsa mu shopu sizikulimbikitsidwa, chifukwa zimakhala ndi mchere, zoteteza komanso zakhala zikuthandizira kutentha.

Madzi a makangaza samangokhala ndi GI yochepa. Kuphatikizidwa kopindulitsa kwa mavitamini kudzachulukitsa magazi ndikubwezeretsa mphamvu ndikutaya magazi kwambiri. GI ndi magawo 45.

Kufinya kwa mphesa sikutsutsana ndi odwala matenda ashuga, popeza GI yake ndi magawo 44. Mpukutu wa dzungu uzisintha chopondapo ndi chimbudzi. Odwala amatha kumwa zosaphika. GI ya dzungu makungu ndi magawo 68, omwe ndi avareji.

Chidule cha GI la masamba, zipatso ndi mabulosi zakumwa:

Wosuta kwambiri akhoza kukhala mitundu ingapo ya ma suti. Izi ndi zipatso ndi ndiwo zamasamba zosakanikirana zosiyanasiyana ndikuphatikizidwa kwa kefir.

Makanema okhudzana nawo

Nditha kumwa zakumwa ziti ndi shuga yachiwiri:

Ndi njira yovomerezeka yogwiritsira ntchito misuzi kuchokera ku masamba, zipatso ndi zipatso zimangothandiza komanso kupatsa thanzi chakudya cha munthu yemwe akudwala matenda ashuga. Osamamwa zakumwa zakusitolo ndi timadzi tokoma. Kuthira kwamkaka pakumwa kumawonjezera kwambiri GI ndipo kumakhudzanso shuga.