Glycemic index kuwonda: tanthauzo la kadyedwe, pafupifupi moyenerera komanso maphikidwe othandiza

Zakudya za glycemic index, mndandanda womwe tikambirane lero, amagwiritsidwa ntchito kuwongolera kuchuluka kwa shuga m'magazi.

Zimatanthawuza kuletsa kwakukulu kugwiritsa ntchito zakudya, zomwe zili ndi mitengo yayitali kwambiri.

Mndandanda wamndandanda wotsika wa glycemic wa sabata ndi imodzi yosavuta komanso yofunikira kwambiri. Ndi ichi, mutha kunena kuti kunenepa kwambiri. Kuti muchite izi, ndikokwanira kungoyambitsa zoletsa zina mu zakudya zanu zokhudzana ndi zakudya zomwe zili ndi GI yayikulu.

Chinsinsi cha chakudya chotere ndi motere: ndikofunikira kusintha mafuta osavuta ndi ovuta, chifukwa omwe kale amatenga msanga ndikusintha kukhala mafuta osungira. Kuphatikiza apo, chifukwa cha izi, kuwonjezereka kwa ndende yamagazi kumachitika. Zotsatira zake, dontho mu mulingo wake limadziwika pang'ono, zomwe zimatsogolera pakudya yosalamulirika.

Koma za ma carbohydrate ovuta, mfundo za ntchito yawo ndizosiyana pang'ono: zimatengeka pang'onopang'ono, zimakhutitsa thupi kwa nthawi yayitali ndipo sizipangitsa kusinthasintha kwa shuga. Ndi chifukwa cha izi kuti chitsanzo chopatsa thanzi ichi chinapangidwira anthu omwe ali ndi vuto la endocrine. Chifukwa chake, maphikidwe a mbale omwe amakhala ndi index yotsika ya glycemic komanso zakudya zochepa zama calorie amatchuka kwambiri pakati pa odwala matenda ashuga komanso omwe akufuna kuchepetsa thupi.

Chofunika chakudya

Pulofesa David Jenkins adaphunzira kwanthawi yayitali momwe zakudya zopatsa mphamvu zimakhudza thupi la odwala matenda ashuga.

Monga momwe zidakhalira, osati lokoma zokha, komanso zakudya zomwe zimakhala ndi wowuma (mpunga woyera, pasitala, bun, mbatata) zimakulitsa kuchuluka kwa shuga m'magazi.

Pambuyo pake, adawonetsa zofunikira za glycemic indices zamagulu osiyanasiyana a zakudya, zomwe zidapangitsa maphunziro atsopano. Monga mukudziwa, glycemic index (mtengo wa GI) imawonetsa kuchuluka kwa kunyamula kwa michere kumachitika, komanso momwe kuchuluka kwa shuga kumasinthidwira mukamwa kapena chinthu china.

Kwambiri kusinthidwa kwa chakudya kukhala glucose kumachitika, kwambiri GI yake. Muli chinthuchi, ndi wofanana ndi 100. Ndiwambiri kwambiri mu ufa (pafupifupi 70), wowuma komanso zakudya zotsekemera. Koma zotsika kwambiri za zipatso zina ndi masamba osakhala otsekemera.Ngati GI ndi 70, ndiye kuti kuchuluka kwa glucose komanso mahomoni a kapamba (insulin) amapezeka m'magazi a munthu.

Cholinga chachikulu cha izi ndi izi: Amatha kumutumizira "ntchito yofunikira" (ngati wodwalayo akuchita masewera olimbitsa thupi ndipo akufunika mafuta) kapena asinthe kukhala mafuta m'thupi (ngati wodwalayo amagwira ntchito muofesiyo ndipo amakhala moyo wongokhala).

Zotsatira zachiwiri sizikhala ndi nthawi zosangalatsa. Choyamba, munthu amayamba kulemera kwambiri, kenako kutopa kumadziwika, ndipo, chifukwa chake, kumakwiya, chifukwa pang'ono ndi pang'ono thupi limasiya "kuzindikira" glucose komanso "kumvera" insulin.

Pambuyo pake, wodwalayo amakumana ndi mawonekedwe a matenda amtima komanso zovuta zina za matenda ashuga. Chifukwa chake, kuchuluka kwambiri kwa pancreatic hormone ndi glucose m'magazi kumayamba kuvulaza ziwalo zonse zamkati.

Pindulani

Ngati tikulankhula za chinthu chotere monga zakudya ndi index ya glycemic, mndandanda wamlungu umapangidwa pogwiritsa ntchito gome la zinthu za GI.

Maphikidwe oyenera a mbale okhala ndi index yotsika ya glycemic pakuchepetsa thupi pamenyu amathandizira kuchotsa mapaundi owonjezera, kupewa komanso kuchiritsa matenda ashuga.

Monga mukudziwa, mphamvu yofunikira imafalikira mofulumira kudzera m'thupi chifukwa cha chakudya chomwe chili ndi GI yayikulu. Chifukwa cha CHIKWANGWANI, kunyamula zinthu zomwe zimakhala ndi GI yochepa kapena zero GI kumachitika pang'onopang'ono.

Zinthu za shuga zomwe zimapezeka mu seramu ya magazi zimakhala zokwanira ndendende kwa okonda maswiti, omwe nthawi zonse amaika supuni zingapo za shuga woyesedwa mu tiyi, amadya pafupipafupi ndi zipatso. Pankhaniyi, kuchuluka kwa insulini kumakhala kotsika kwambiri, ndipo vuto la metabolic limawonedwa pambuyo pake.

Glycemic index zakudya - komwe muyenera kuyamba?

GI ndi mulingo womwe milingo ya glucose imakwera pambuyo podya zakudya zomwe zimakhala ndi chakudya.

Anthu omwe akufuna kuchepetsa thupi popanda kutsatira kwambiri zakudya ayenera kuzidziwa bwino izi.

Anthu ochepa amadziwa kuti malinga ndi mwambo wake, munthu amatha kudya mkate “woyenera” komanso chokoleti. Komanso, kulemera kwake kumatsikabe msanga.

Zakudya zomwe zimakhala ndi index yayikulu ya glycemic zimaphatikizira: makeke ophika buledi wa ufa wa pelepu, mbatata wamba, mpunga wopukutidwa, koloko wokoma, mitundu ina ya zipatso. Koma zinthu zokhala ndi zotsika mtengo zimaphatikizapo mkate wa chinangwa, mpunga wa bulauni, kabichi, zipatso zotsekemera ndi masamba ndi gulu lawo.

Zomwe Zimakhudza GI

Pofuna kuwunika mokwanira kuchuluka kwa glycemic index ya chinthu, zinthu zingapo ziyenera kukumbukiridwa, chifukwa mtundu wa shuga (wosavuta kapena wovuta), kapangidwe kazinthu zamagulu azakudya, zomwe zimakhala mu fiber pazakudya zimakhudza kuthamanga kwa kugaya chakudya ndipo, motero, kuchuluka kwa shuga m'magazi. lipids, mapuloteni, komanso digiri, kutentha, mtundu ndi nthawi yothandizira kutentha.

Otsatirawa ndi mndandanda wa malingaliro omwe ali ndi chidwi chachikulu pamlingo wa GI wazinthu zina:

1. mtundu wa zopangira, zofunikira kubzala kapena kupanga, komanso masamba ndi zipatso, gawo lokula. Mwachitsanzo, mpunga woyera wozungulira uli ndi GI yayitali kwambiri - 71. Koma ikhoza kuthandizidwa ndi mtundu wina wofunika wotchedwa basmati wokhala ndi chisonyezo cha 55. Kukula, makamaka zipatso ndi zipatso, ndikofunikira kwambiri: chifukwa chake, GI ya nthochi z kucha ndi yayitali kwambiri kuposa yosapsa ;
2. mafuta ophatikiza. Amapangitsa kuti chakudya chisachoke m'mimba, ndipo zimawonjezera nthawi yoti zigayike. Ma fries achi France opangidwa kuchokera ku zinthu zachisanu zouma ali ndi GI yotsika kuposa mbale yofananira yopangidwa kuchokera ku zipatso zatsopano;
3. mapuloteni. Zakudya zokhutitsidwa ndi izi zimakhudza chinsinsi cha mahomoni m'mimba. Izi zimathandizira kutsika kwa glycemia;
4. chakudya. Mashuga osavuta amatha kuwonjezera magazi. GI yoyesedwa ndi pafupifupi 70;
5. digiri ya pokonza. Kukukuta, kufinya madzi, komanso zinthu zina zimatha kuwononga granules wowuma. Izi ndizomwe zimathandizira kuti zakudya zigayike mwachangu. Zotsatira zake, GI ya chakudya ikukwera. Chitsanzo cha chakudya chomwe chimakhala chovuta kwambiri kukonza ndi mikate yoyera. Mmenemo, wowuma amakhala ngati "wopukutidwa" kwathunthu, kotero pafupifupi zonse zimayimbidwa. Koma zophatikiza zamagalimoto zochokera ku pasitala yophika bwino zimakhala ndi mawonekedwe owonda kwambiri, omwe amathandiza kuchepetsa enzymatic hydrolysis ya wowuma, yomwe, motero, sikupakidwa chimbudzi mosavuta. Ngakhale kusintha mawonekedwe amtunduwu kumakhudza GI. Mbatata yophika ndikuwadyedwa m'magawo kumakhala ndi mndandanda wotsika kuposa mbatata zosenda. Pulogalamu yonseyo ndiyabwino kwambiri kuposa madzi kuchokera pamenepo;
6. kutentha mankhwala. Kutentha, nthawi ya kukonza, ndi zinthu zina zili ndi kuthekera kosintha GI yoyambayo. Monga mukudziwa, mpunga woyera wophika wophika kukhala phala lophika umalandira 90 m'malo molozera 70. Mukamaphika, madzi amadzimadzi ndi otentha amachititsa kuti khungu lizisunthika ndikusintha kukhala mawonekedwe onyansa, omwe amayamba kuwonongeka mosavuta chifukwa cha zida zamagetsi zamagetsi ndipo zimakonzedwa nthawi yomweyo;
7. kupezeka kwa fiber. Zotsatira za mlozo womwe umafunsidwa zimadalira mitundu yake: ulusi wosungunuka umakulitsa chidwi cha chakudya chopakidwa, chomwe chimachepetsa kayendedwe kake m'magawo am'mimba ndipo chimalepheretsa ma enzymes am'mimba. Chifukwa chake, kutengeka komwekonso kumatenga nthawi yayitali. Popeza mankhwalawa ali ndi GI yotsika bwino, kuchuluka kwa shuga kwa magazi sikukwera mwachangu.

Zakudya zamagulu onse

Zosintha zazitsanzo ndi index yotsika ya glycemic yochepetsa thupi tsiku limodzi:

• kadzutsa woyamba: phala, zosefa ziwiri kuchokera ku rye mkate ndi tchizi, tiyi wopanda shuga;
• chakudya cham'mawa chachiwiri: lalanje;
• nkhomaliro: msuzi wamasamba;
• chakudya chamadzulo: kapu ya kefir;
• chakudya chamadzulo: masamba ophika owiritsa ndi mafuta mpendadzuwa.

Maphikidwe

Ganizirani maphikidwe otchuka kwambiri a zakudya zotsika za glycemic index.

Nkhuku yokhala ndi bowa:

• chidole cha nkhuku;
• anyezi;
• mafuta a mpendadzuwa;
• bowa.

Firayi wosenda ndi anyezi ayenera kuyikika mu poto ndi mwachangu ndi mafuta.

Kenako, onjezani bowa, mchere ndi tsabola. Pambuyo pake, misayo imadzazidwa ndi madzi ndikupatsidwa mafuta kwa mphindi 20.

Saladi Wamasamba:

• letesi;
• Tomato
• nkhaka
• amadyera.

Choyamba muyenera kuwaza saladi, tomato, nkhaka ndi parsley. Zonsezi zimasakanizidwa, zokometsedwa ndi mafuta a azitona ndi msuzi wa mpiru.

Ndemanga

Ndemanga zama Glycemic index ndizambiri. Malinga ndi ndemanga ya anthu odwala matenda ashuga komanso kuchepa thupi, kudya koteroko sikothandiza, komanso kumathandizanso thanzi.

Makanema okhudzana nawo

Kodi glycemic index yothetsera kuchepa thupi ndi chiyani? Kodi zakudya zotsika za glycemic ndi chiyani? Menyu ya sabata - momwe mungapangire? Mayankho mu kanema:

Mndandanda wamtundu wa glycemic ndi kuchepa thupi umatha kulumikizana mwamphamvu. Kuchokera munkhaniyi, titha kunena kuti zinthu zochepa zomwe zimapangidwira, zimatsitsa GI yawo. Zakudya zomwezo zimatha kukhala ndi index yosiyana kutengera mtundu wa kukonzedwa. Mndandanda wa glycemic wa kuchepa thupi umagwira ntchito yofunika, koma muyenera kuyang'ananso zamafuta azakudya, zomwe ziyenera kukhala zochepa.