Kodi mndandanda wazakudya za glycemic ndi ziti komanso momwe mungayetsere

Popanga mndandanda wa anthu odwala matenda ashuga, aliyense amene safuna kupeza mapaundi owonjezera ayenera kuganizira osati zogwirizana ndi zopatsa mphamvu, komanso zofunikira zina.

Nutritionists amalangizira kuwerenga zambiri pa glycemic index.

Kudziwa mfundo za GI kumakupatsani mwayi tsiku lililonse kuti muphatikize zakudya zopatsa thanzi, kugwiritsa ntchito komwe kumakhala ndi zotsatira zopindulitsa thupi, kusungitsa kuchuluka kwa insulini, sikuchulukitsa ziwalo zogaya, komanso kuchepetsa kunenepa.

Mlozera wa Glycemic: ndi chiyani

Pulofesa David Jenkins mu 1981 adalimbikitsa kuti odwala matenda ashuga asankhe mankhwala malinga ndi chisonyezo chatsopanocho. Glycemic index kapena Gl ikuwonetsa kuchuluka kwa chakudya chambiri. Kutsika mtengo, komwe kumatetezedwa kumatenda a shuga.

Mfundo zofunika:

• Kuyambitsidwa kwa chisonyezo chatsopano kunasintha mndandanda wa anthu odwala matenda ashuga: anthu adatha kupeza chakudya chamagulu, mndandanda wazakudya zololedwa zakhala wautali. Zinapezeka kuti mitundu ina ya buledi (ndi chinangwa, rye, dzungu) ndiotetezeka chifukwa cha kuperewera kwa insulin kuposa ma glazon curls, apricots zamzitini ndi phala la tirigu.
• Ndikokwanira kukhala ndi matebulo omwe akuwonetsa GI yamitundu yosiyanasiyana ya chakudya kuti musatenge zakudya zofanana. Kupeza kuchuluka kwa zopatsa mphamvu, kuphatikiza mbale za chimanga, mkaka, zipatso, ndiwo zamasamba zomwe zimasungidwa kumachepetsa nkhawa komanso kukhumudwa komwe kumachitika kawirikawiri m'mayendedwe ashuga osagwirizana ndi maziko ambiri oletsedwa.
• Amapezeka kuti popanda vuto la kapamba, nthochi (60), chokoleti chamdima (22), cocoa wokhala ndi mkaka (40), komanso chodzaza chachilengedwe chopanda shuga (55) akhoza kudyedwa pang'ono. Zakudya zowonda pang'ono zimayamwa pang'onopang'ono, palibe kulumpha lakuthwa mu glucose.
• Matebulo a GI amalola anthu odwala matenda ashuga kupeza mwachangu mayina omwe amafunika kuwachotsa pamenyu. Mwachitsanzo, Zizindikiro za Gl za mowa - 110, mikate yoyera - 100, zakumwa za kaboni - 89, mkate wa mpunga - 85, ma pie wokazinga ndi zotsekemera zotsekemera ndi mchere - 86-88.
• Kwa anthu ambiri omwe adapezeka ndi matenda a shuga, ndizomwe adapeza kuti zakudya zina zamathanzi zomwe zimakhala ndi ma calories ochepa komanso ocheperako zimakhala ndi index yayikulu ya glycemic. Zoyenera kuchita Zisiyeni kwathunthu zinthu izi - osayenerera. Madokotala amalangizidwa kuti azigwiritsa ntchito mitundu ya chakudya, koma yochepa. Beets ndi a m'gulu ili: GI ndi 70, chinanazi - 65, mbewu za tirigu wamera - 63, rutabaga - 99, mbatata yophika - 65.

Mukamasankha mitundu yoyenera ya zakudya zomwe muyenera kuziganizira: ma "carboine" othamanga "amaphatikizidwa bwino, tsitsani lakuthwa kwambiri m'magazi a shuga.

Ngati palibe ntchito yayikulu yochita masewera olimbitsa thupi, ndiye kuti pali kudziunjikira kwa mphamvu yochulukirapo mu glycogen, mafuta osafunikira amapangidwa.

Mukalandira mafuta othandiza, "osakwiya", mphamvu zamagetsi zimasungidwa kwanthawi yayitali, kapamba samakumana ndi nkhawa zambiri.

Mawonekedwe a GI:

• Kukula kwake kumakhala magawo zana limodzi. Chizindikiro cha zero chimawonetsa kusapezeka kwa chakudya chamafuta, mtengo wamagulu zana ndi glucose wangwiro.
• Zipatso, zipatso zambiri, zipatso zamasamba, ndi masamba nthawi zambiri zimakhala ndi magalasi otsika a Gl. Othandizira zakudya adazindikira zizindikiritso za magawo 70 kapena kuposerapo a zakudya zama calorie apamwamba: mkate woyera, zikondamoyo, pizza, kupanikizana ndi shuga, waffles, marmalade, semolina, tchipisi, mbatata yokazinga.
• Mitengo ya GI ndi mitundu yosiyanasiyana.

Kuti muwone index ya glycemic, glucose imakhala ngati gawo lalikulu.

Kuti timvetsetse zomwe shuga azikhala magazi pambuyo polandila 100 g ya chinthu chomwe asankhacho, Dr. D. Jenkins adalimbikitsa kuyerekezera zomwe zili zofunikira poyerekeza ndi kumwa kwa magalamu zana a shuga.

Mwachitsanzo, shuga wamagazi amafika pa 45%, zomwe zikutanthauza kuti mulingo wa Gl ndi 45, ngati 136%, ndiye 136 ndi zina.

Zomwe Zimakhudza Glycemic Index of Products

Chizindikiro chofunikira chimatengera mphamvu ya zinthu zingapo. Pazogulitsa zomwezo, mawonekedwe a Gl amatha kusiyanasiyana chifukwa cha mtundu wa chithandizo cha kutentha.

Komanso, zizindikiro za GI zimakhudzidwa ndi:

• Mtundu ndi masamba osiyanasiyana, zipatso, buledi, chimanga, zipatso, zinthu zina. Mwachitsanzo, nyemba zoyera - 40, nyemba zobiriwira - 30, lima - 32 mayunitsi, wakuda currant - 15, wofiira - 30. mbatata zokoma (mbatata) - 50, mitundu wamba yamitundu yosiyanasiyana - kuyambira 65 mpaka 95.
• Njira kukonzekera ndi mtundu wa kutentha mankhwala. Mukamadula, pogwiritsa ntchito mafuta a nyama pokazinga, index ya glycemic imakwera. Mwachitsanzo, mbatata: yokazinga mu poto ndi mitundu "yamafuta" - GI ndi 95, yophika - 98, yophika - 70, yunifomu - 65.
• Fiberi Level Zomera zochulukirapo, zomwe zimapangitsa kuti pang'onopang'ono mankhwalawo azilowerera, ndiye kuti palibe kuwonjezeka kwamphamvu kwa shuga. Mwachitsanzo, nthochi zimakhala ndi index ya glycemic yama unit 60, koma kuchuluka kwake kwa fiber kumachepetsa kugawa kwamphamvu mthupi. Chipatso chachilendochi chochepa kwambiri chimatha kudyedwa ndi anthu odwala matenda ashuga.
• Zopangira zosiyanasiyana zakakolo: GI imasiyana nyama yokhala ndi kirimu wowawasa wowawasa ndi phwetekere, yokhala ndi zonunkhira ndi ndiwo zamasamba, ndimafuta a masamba ndi mafuta a nyama.

Chifukwa chake muyenera kudziwa GI

Asanakhazikitsidwe kwa kuchuluka kwa glycemic index, madokotala amakhulupirira kuti mphamvu ya chakudya yamafuta, yomwe ndi gawo la mitundu yosiyanasiyana ya chakudya, imakhala yomweyo.

Njira yatsopano yowunikira mphamvu yamagulu owonjezera amoto amathandizira madokotala kuti aphatikizire zinthu zatsopano m'zakudya za odwala omwe ali ndi matenda osokoneza bongo: simungachite mantha ndi zosagwirizana ndizazowonetsa za shuga wamagazi mutatha kudya zinthu izi.

Chifukwa cha tanthauzo la GI m'zinthu zosiyanasiyana, mutha kuthana ndi kufanana mu zakudya, zomwe zimapangitsa kusintha kwamunthu, moyo wabwino, chitetezo chokwanira, komanso thanzi labwino. Komanso ndikosavuta kusankha mtundu woyenera wa chakudya, mavalidwe abwino a masamba, chimanga ndi saladi kuti muchepetse kugwiranso ntchito kwa Gl.

Glycemic Product Index

Pambuyo pazaka zambiri zakafukufuku, Pulofesa Jenkins adatsimikiza GI ya mitundu yambiri ya zakudya, kuphatikizapo mitundu yosiyanasiyana. Amadziwikanso ndi Mitundu ya Gl ya mayina kutengera njira yokonzekera.

Kwa odwala matenda ashuga, othamanga omwe akufuna kuchepa thupi, aliyense yemwe amatsatira thanzi lawo, ndikofunika kukhala ndi tebulo la glycemic index yazinthu kunyumba. Ndikosavuta kupanga menyu yosiyanasiyana ndikuphatikiza mitundu yazinthu zofunikira komanso zopatsa thanzi, ngati simukudziwa zopatsa mphamvu ndi zopatsa thanzi zokha (mafuta, chakudya, mavitamini, mapuloteni, michere, fiber, ndi zina), komanso malingaliro a Gl omwe amakhudza kuchuluka kwa shuga m'magazi.

Ma GI Ochepa ali ndi:

• masamba: anyezi, soya, kabichi, nandolo, zukini, mphodza, kaloti wosaphika. Mayina ena: tsabola, nandolo, biringanya, radish, turnip, tomato, nkhaka;
• zipatso ndi zipatso: chitumbuwa, maula, mabulosi akutchire, currant, makangaza, mphesa. GI yotsika mumapulosi atsopano, mandimu, maapulo, nectarines, raspberries;
• amadyera: letesi, katsabola, parsley, sipinachi, letesi;
• bowa, nsomba zam'madzi, mtedza, mtedza.

Ma GI Akuluakulu ali ndi:

• muffin, mikate yoyera, ma pie wokazinga, croutons, granola yamphesa ndi mtedza, pasitimu yofewa ya tirigu, makeke amchere, makeke otentha agalu;
• wokometsedwa mkaka ndi zonona ndi shuga, wokometsedwa tchizi;
• chakudya chofulumira, mwachitsanzo, hamburger - 103, popcorn - Gl ndi 85;
• mpunga oyera ndi zopangidwa nthawi yomweyo kuchokera m'matumba, mapira, tirigu ndi semolina phala;
• maswiti, ma waffle, biscuit, shuga, Snickers, Mars ndi mitundu ina ya chokoleti. Anthu odwala matenda ashuga sayenera kudya zopanda, ayisikilimu, halva, tchipisi tchipisi, mabasiketi amchenga, mapaketi a chimanga;
• zamapichesi zamzitini ndi ma apulo, chivwende, zoumba, beets, kaloti owiritsa, chimanga chokoma, dzungu;
• mbatata. GI yaying'ono kwambiri mbatata yabwino kwambiri, yayikulu kwambiri - yokazinga, yophika, tchipisi, ma fries achi french;
• mowa, zakumwa zoziziritsa kukhosi monga Coca-Cola, Sprite, Fanta;
• cocoa wokhala ndi shuga komanso mkaka wopepuka, zakumwa zotsekemera zopanda zakumwa zoledzeretsa.

Suzi wokoma, chakudya mwachangu, makeke, moŵa, tchipisi, chokoleti cha mkaka sikuti amangokhala ndi mphamvu zambiri komanso samathanso kugwiritsa ntchito thupi, komanso amakhala ndi ma "carbohydrate" othamanga. GI yapamwamba yamtundu wamtunduwu ndi imodzi mwazomwe zimafotokozera kuletsa kugwiritsa ntchito zomwe zalembedwa.

Muyenera kuphunzira patebulo mosamala kuti musatengere ma calorie apamwamba, koma zinthu zamtengo wapatali, mwachitsanzo, chokoleti chakuda pazakudya: GI ndi 22, pasitala wopangidwa kuchokera ku tirigu wa durum ndi 50.

Mu shuga mellitus, ndikofunikira kudziwa zomwe index ya glycemic ndi, komanso momwe mungapangire bwino mndandanda wazotsatira zamitengo ya GI mu zakudya zosiyanasiyana.

Kumayambiriro kwa tsiku, mutha kupeza zakudya zochepa komanso zamagulu ambiri a Gl, pofika madzulo mfundo zimayenera kuchepa.

Ndikofunika kudya zipatso zatsopano, zipatso ndi ndiwo zamasamba, onetsetsani kuti mumadya mapuloteni ambiri, mafuta a masamba.

Mafunso onse okhudzana ndi zakudya zamagulu odwala matenda ashuga ayenera kufotokozeredwa ndi endocrinologist ndi wathanzi. Ndikofunikira kupita kwa nthawi ndi nthawi kukaonana ndi madokotala, kuwunika momwe thanzi ili, kuyesedwa kuti mupeze shuga.

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