Zomwe A Diabetes sangathe Kuchita - Zakudya Zokwanira za Glycemic Index

Mu shuga, ndikofunikira kudziwa mtundu wa zakudya zomwe zimayambitsa shuga m'magazi.

Zakudya zokhala ndi index yayikulu ya glycemic ndi zinthu zokhala ndi GI yotsika zalembedwa pamatafura.

Pankhani ya kuwonongeka kwa pancreatic, mindandanda yazakudya zomwe zili ndi mitundu yosiyanasiyana ya Gl ndiyothandiza komanso yosavuta kuyisungira mu kope ndi maphikidwe.

Kodi mndandanda wazinthu zamtundu wa glycemic ndi ziti

GI ikuwonetsa kuchuluka kwa ma carbohydrate omwe ali ndi dzina linalake komanso momwe limakhudzira mphamvu yogawa mphamvu m'thupi.

Kukwera kwa mtengo wa Gl kumakhala kokwanira, momwe magazi a glucose amadzuka komanso mosiyanasiyana.

Sizosadabwitsa kuti mu shuga mellitus ndikofunikira kuti nthawi zambiri mumalandire mitundu yazakudya yokhala ndi index yotsika ya glycemic ndi ma carbohydrate ovuta, fiber, protein, kotero kuti njira yogawa mphamvu ndi yayitali, mfundo za glucose sizipitilira zomwe zimachitika.

GI imayezedwa pamlingo wapadera, mitengo imachokera ku mayunitsi 0 mpaka 100. Njirayi idapangidwa ndi pulofesa waku Canada D. Jenkins. Chogulitsa chilichonse chimakhala ndi index ya glycemic, koma kutengera mtundu wa chithandizo cha kutentha, momwe mumaperekera zakudya, kuphatikiza mafuta a masamba, Zizindikiro zimasiyana. Mwachitsanzo, GI ya karoti yaiwisi ndi 35, koma mukatha kuphika, matendawa amawonjezeka nthawi zopitilira 2: mpaka 85 mayunitsi!

Mlingo wa GI umakhudzidwa ndi:

• zomwe zili ndi mafuta, fiber, protein;
• mtundu wa mankhwala othandizira kutentha;
• kuphatikiza kwa masamba komanso nyama.

Pulofesa Jenkins adapeza: zakudya zomwe zimakhala ndi zovuta ma carbo okhala ndi ma index a glycemic otsika, okhala ndi osavuta kwambiri. Mukamalemba zakudya za anthu odwala matenda ashuga, ndikofunikira kuganizira malingaliro am'magawo a GI kuti muchepetse kuthamanga kwa zizindikiro za glucose.

Pophwanya kapangidwe ka insulin, munthu sayenera kugwiritsa ntchito mayina omwe kuchuluka kwake kwa gl sikupitilira 70 mayunitsi. Mukamapanga mndandanda wazakudya za anthu odwala matenda ashuga, nthawi zambiri ndikofunikira kuphatikiza zakudya zomwe zili muzakudya zomwe zimakhala ndi zovuta zamafuta, fiber, mapuloteni, ndi mafuta azomera.

Chifukwa chiyani imaganiziridwa

Chizindikiro chatsopano chowunikira zamankhwala chawonjezera mphamvu zamphamvu.

Othandizira thanzi adapeza mwayi wambiri wopatsa odwala matenda ashuga zakudya zosiyanasiyana zopangidwa kuchokera ku zakudya zomwe zimakhala ndi zakudya zapamwamba komanso zapamwamba za Gl zomwe m'mbuyomu zimaganiziridwa kuti sizigwiritsidwa ntchito kwenikweni povutika ndi insulin.

Chifukwa cha kuwerengera kwa GI, mutha kumvetsetsa momwe chakudya chamtunduwu chimamwa mwachangu poyerekeza ndi shuga.

Ngati Gl ndi 40, ndiye kuti shuga ikwera mpaka 40%, 70 units mpaka 70%, ndi zina zambiri.

Anthu ambiri amafunsa ngati pali zolakwika m'magome a GI: zinthu zaumwini zimakhala ndi mulingo wa Gl woposa 100%. Ndizowona: thupi limagwira mitundu ina ya chakudya m'malo mwa glucose, Gl imaposa mayunitsi zana. Pulofesa Jenkins, atatha zaka zambiri atafufuza, adaphatikizidwa m'gulu ili: hamburger, mowa, mkate woyera, koloko yabwino.

Zogulitsa - Mndandanda

Mitundu yonse ya chakudya imakhala ndi kalozera wawo wa glycemic. Ndi matenda a shuga, muyenera kudziwa zomwe mungagwiritse ntchito kuti mukhale ndi glucose wolondola kwambiri.

Malangizo othandiza:

• Nthawi zambiri munthu akapeza chakudya chokhala ndi GI yambiri komanso mafuta ochulukirapo, zimakhala bwino kapamba. Makeke, ma pie, maswiti amatha kudyetsedwa pokhapokha pa tchuthi, mopepuka, apo ayi ndikosavuta kukweza kwambiri shuga. Zochitika zoterezi zimabweretsa kufunika kokhala ndi zakudya zolimbitsa thupi, zomwe sizosangalatsa komanso zovuta kwa odwala matenda ashuga kuposa chakudya chamagulu, poganizira zomwe Gl.
• Musamadye pafupipafupi zakudya zamagetsi apamwamba, omwe amakhala ndi michere yambiri: thupi limafooka msanga, pakatha ola limodzi ndi theka, mumafunanso kudya chifukwa chosowa mphamvu.
• Njira yabwino ndi GI yotsika (mapuloteni ambiri komanso mafuta athanzi) ndi mafuta ochepa ovuta. Zabwino pa chakudya chamadzulo.
• Peresenti yayikulu yama carbohydrate ovuta komanso gawo lotsika la GI (kukhalapo kwa fiber pazinthu). Chosankha chabwino chazinthu zamaganizidwe abwino.
• Mafuta ambiri ovuta, mapuloteni ndi GI mpaka mayunitsi 50 ndiwo njira yabwino koposa, yopatsa mphamvu komanso mphamvu yayitali kwa nthawi yayitali. Mtundu woyenera wazakudya zakuthupi, kuti mukhale ndi minofu yabwino.

Giants

Ndikofunika kuti odwala matenda ashuga azigwiritsa ntchito:

• zipatso: maapulo amitundu yosiyanasiyana, ma apricots (mwatsopano), ma plums, timadzi tokoma;
• zipatso: rasipiberi, wofiira ndi wakuda currants, mabulosi akuda, nyanja buckthorn;
• nsomba zazinkhanira zophika;
• zopangidwa mkaka, tchizi tofu;
• Zipatso za malalanje: mandimu, mphesa, ma tangerine, malalanje;
• mkaka wamafuta osiyanasiyana;
• amadyera: parsley, cilantro, katsabola, letesi - ayezi ndi letesi, sipinachi;
• masamba borsch ndi msuzi kabichi;
• masamba: nandolo, biringanya, tomato, tsabola wokoma, kaloti (makamaka yaiwisi). GI yochepa mu kabichi yamitundu yonse, nkhaka, anyezi, soya, biringanya, radish, katsitsumzukwa;
• nyanja kale;
• mtedza ndi walnuts;
• ma apricots owuma, makangaza;
• bowa wophika ndi mavalidwe a mafuta amasamba.

Munthu wamkulu

Ndikofunika kutaya zakudya zotsatirazi:

• mowa, zakumwa zoziziritsa kukhosi ndi shuga, zonunkhira ndi mitundu yopanga;
• masikono, halva, ma mpunga, ma waffle, mipiringidzo ya chokoleti;
• shuga
• buledi wopanda yisiti, croutons yoyera, zopaka, ma pie wokazinga ndi kudzaza kulikonse, makeke, makeke, pasitala yofewa yamphongo;
• zakudya zamitundu yonse;
• tchipisi, makeke, tchipisi;
• coco ndi kuwonjezera kwa mkaka wokometsedwa;
• kupanikizana, kupanikizana, pastille, kupanikizana, marmalade ndi shuga;
• pizza, donuts, croutons wokazinga;
• semolina, phala la tirigu, mpunga woyera;
• misa yopyapyala;
• mikondo yosungunuka ndi yonyezimira;
• zipatso;
• mbewu zamtundu uliwonse, mbatata zosenda m'matumba;
• chokoleti, maswiti, caramel;
• swede;
• apricots zamzitini.

GI yapamwamba pazinthu zambiri zothandiza. Ayenera kuchepa kwambiri pakudya, gwiritsani ntchito njira ina yokonzekera, kapena kudya zatsopano.

Chiwerengero chazinthu zotsatirazi chiloledwa:

• vwende;
• dzungu mkate;
• jekete yophika mbatata;
• chokoleti chakuda
• mphesa;
• chimanga chophika;
• mazira, omele;
• dzungu lokhika;
• yogurt ya zipatso;
• nyemba;
• kvass;
• msuzi wa karoti;
• mamalyga;
• nyama zodula nyama, nsomba kapena nkhumba yosenda;
• buledi wa tirigu wathunthu.

Glycemic ndi insulin index

GI ikuwonetsa mgwirizano pakati pa kudya kwa mankhwala ndi kusinthasintha kwa shuga m'magazi.

Zizindikiro za Gl zamankhwala ena zimadziwika bwino, ndipo kafukufuku wambiri wachitika omwe amalola madokotala kuti alimbikitse odwala matenda ashuga kapena zakudya zina.

Mlozera wa insulin ndi chizindikiro chomwe sichinaphunzire. AI ikuwonetsa kuchuluka kwa kupanga kwa insulin mukatha kudya.

Horm yofunika imakhudza kagayidwe kachakudya mthupi, imakulitsa kuchuluka kwa ma membrane a maselo. Ndi kuchuluka kwa katulutsidwe ka insulin, chakudya chamthupi chimasinthidwa mwachangu kukhala mafuta m'thupi.

High AI imafuna kuchepetsa zinthu izi pazosankha zamatenda a shuga. Ndikofunikira kuti musangoyang'ana pa zabwino za insulin index, koma kuchuluka kwa chakudya: kudya pafupipafupi kumavulaza zikondamoyo ndi glucose zizindikiro zoposa ma 100 g zama cookies omwe adyedwa pakudya m'mawa.

Momwe mungagwiritsire ntchito chidziwitso cha glycemic cha matenda ashuga

Kudziwa kudalira kwa GI pa mtundu wa mankhwala, momwe mafuta, ma fiber, mapuloteni, kumathandizira kudya ndi matenda osiyanasiyana a shuga, popanda zoletsa zopatsa mphamvu.

Nthawi zambiri, masamba, zipatso, zipatso zimakhala ndi mphamvu zochepa kuposa zophika, ma pie, jamu, ayisikilimu, tchipisi, zopopera, koma zinthu zina zimatha kudyedwa osadandaula ndi kuchuluka kwa shuga m'magazi.

Pambuyo pa maphunziro a Pulofesa Jenkins, zinthu zambiri zinapangidwanso: chokoleti chakuda, pasitala (ndithudi kuchokera ku tirigu wa durum), mpunga wamtchire, mkate wamungu, mkate wopanda mabulosi, mbatata yabwino.

Kugwiritsa ntchito magome ndikosavuta: phindu la Gl limawonetsedwa pafupi ndi chilichonse. Mfundo yabwino - kwa mitundu yambiri pali chizindikiro. Ndi mitundu yosiyanasiyana yothandizira kutentha, index ya glycemic imawonetsedwa pamzere wina: izi zimapangitsa kuti zisakhale zophweka kupeza njira yoyenera yophikira mukakonza menyu. Mwachitsanzo, mbatata: yokazinga, yophika, anyezi, yophika mu peel ndipo popanda iyo, tchipisi.

Kuti muchepetse ziwonetsero za Gl, ndikofunikira kuti muthe kupeza masamba ambiri pamodzi ndi mitundu ina ya chakudya, m'malo mwa nyama zamafuta zomwe zimagwirizana, chimanga, mafuta a azitona.

Anthu odwala matenda ashuga ayenera kugwiritsa ntchito zinthu zochepa kwambiri za glycemic index: chakudya champhamvu kwambiri chimapatsa kumverera kwachinyengo komanso kwakanthawi kochepa, ndipo shuga m'magazi amadzuka.

Gawo lalikulu la zakudya liyenera kukhala zakudya zochepa za GI zomwe zimakhala ndi fiber kapena protein. Mu shuga, mafuta a masamba ndi opindulitsa. Mlingo wocheperako wa mankhwala othandizira ndizofunikira, ngati kuli kotheka kwa dzina linalake. Odwala matenda ashuga ayenera kudziwa kuchuluka kwa zakudya zamtundu wa mitundu yayikulu kuti azitha kupanga menyu masana ndi sabata.

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