GLYCEMIC INDEX YA CHIMANGA, OAT, AMARANTH, FULAKESI YA MBEWU YONSE NDI MITUNDU INA

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Chaka chilichonse chiwerengero cha anthu odwala matenda a shuga chikukula. Chomwe chimapangitsa izi ndikudya osasinthasintha komanso moyo wokhalitsa.

Munthu akangomva za matendawa, chinthu choyamba chomwe chimabwera m'maganizo ndicho chakudya chopatsa thanzi, chomwe sichikhala ndi maswiti ndi zakudya zina zomwe zimakhala ndi zovuta zamafuta.

Koma mawu awa sawonedwa ngati owona, chifukwa osati kale kwambiri, malamulo ndi malamulo okhudza chakudya omwe amaloledwa kapena oletsedwa kudya ndi matenda amtundu wa endocrine adakonzedwanso.

Mpaka pano, mndandanda wazakudya, zipatso ndi zipatso ndi zochulukirapo, chinthu chachikulu ndicho kukhala osamala. Kuthana ndi chithandizo chamankhwala ndiye chofunikira kwambiri pochiza matendawa. Choyamba, muyenera kuphunzira mndandanda wazinthu zomwe zingagwiritsidwe ntchito ndi matendawa. Nkhaniyi ili ndi chidziwitso chokhudza ufa womwe ungachitike ndi matenda ashuga komanso omwe mulibe.

Glycemic index ya ufa wamitundu yosiyanasiyana

Akatswiri amasankha chakudya cha odwala omwe ali ndi mtundu wa matenda a shuga 2, kwinaku akuwona glycemic index (GI) yazinthu zonse.

Chizindikirochi chikuwonetsa momwe glucose amafikira mwachangu m'magazi atatha kudya zipatso kapena maswiti.

Madokotala amauza odwala awo za zakudya wamba, pomwe akusowa mfundo zina zofunika. Ndi matendawa, mumangofunika kudya chakudya chomwe chimakhala ndi index yocheperako.

Ndi anthu ochepa omwe amadziwa kuti ufa wa odwala omwe ali ndi vuto la metabolism wamafuta ayenera kukhala ndi chizindikiro, osapitirira makumi asanu. Ufa wonse wa tirigu wokhala ndi kalozera wama unit makumi asanu ndi limodzi mphambu zisanu ndi zinayi ungakhale mu chakudya cha tsiku ndi tsiku kupatula lamulo. Koma chakudya chokhala ndi chizindikiro choposa makumi asanu ndi awiriwo sichimaletsedwa kwa odwala matenda ashuga.

Izi ndichifukwa choti pamakhala chiwopsezo cha kuchuluka kwa anthu omwe ali ndi shuga. Chifukwa cha izi, zovuta zazikulu zimatha kuchitika.

Dziko lapansi limadziwa mitundu yambiri ya ufa, kuchokera momwe zinthu zina zimapangidwira anthu omwe ali ndi vuto la endocrine. Kuphatikiza pa index ya glycemic, muyenera kulabadira mphamvu yamalonda.

Monga momwe anthu ambiri amadziwira, kudya kwambiri kwa calorie kumatha kuwopseza kunenepa kwambiri, komwe kumabweretsa ngozi yayikulu kwa anthu omwe ali ndi vuto ili. Ndi ufa, ufa wotsika kwambiri wa glycemic uyenera kugwiritsidwa ntchito, kuti ungokulitse matendawa. Tiyenera kukumbukira kuti zambiri zimatengera mitundu yazogulitsa - kukoma ndi mtundu wa kuphika.

Pansipa pali mndandanda wamitundu ya ufa:

oatmeal -45;
buckwheat - 50;
nsalu -35;
amaranth -45;
soya - 50;
tirigu wathunthu -55;
zokutira-35;
Coconut -45.

Mitundu yonse yomwe ili pamwambayi imaloledwa kugwiritsidwa ntchito nthawi zonse pakukonzekera zokondweretsa zophikira.

Mwa mitundu iyi, ndizoletsedwa kuphika mbale:

chimanga - 70;
tirigu -75;
balere - 60;
mpunga - 70.

Popeza glycemic index ya ufa wonse wa tirigu ndi wokwera mokwanira, sungagwiritsidwe ntchito kuphika.

Mafuta ndiwotcha

Oatmeal glycemic index ndi yotsika, yomwe imapangitsa kuti ikhale yophika kwambiri. Ili ndi kapangidwe kake kamene kamakhala ndi zinthu zapadera zomwe zimatsitsa shuga. Kuphatikiza apo, mankhwalawa amamasula thupi la mafuta osafunikira oyipa.

Ngakhale zabwino zochulukirapo, zopangidwa kuchokera ku oats zimakhala ndi zopatsa mphamvu kwambiri. Magalamu zana amodzi azinthu zodziwika bwino ali ndi pafupifupi 369 kcal. Ndiye chifukwa chake mukamakonza zinthu zophika buledi kapena mbale zina, mumalimbikitsidwa kuphatikiza oats ndi ufa wina uliwonse.

Oat ufa

Ndi kukhalapo kwakanthawi kantchito kamadyedwe ka tsiku ndi tsiku, chiwonetsero cha matenda am'mimba chimachepa, kudzimbidwa kumachepetsedwa, ndipo mlingo umodzi wa mahomoni opanga ma pancreas, omwe munthu amafunikira moyo wabwinobwino, amachepetsedwa. Zogulitsa kuchokera ku oats zimaphatikizapo mchere wambiri, monga magnesium, potaziyamu, selenium.

Amapangidwanso pamavitamini A, B₁, B₂, B₃, B₆, K, E, PP. Ndikofunika kudziwa kuti mankhwalawa amavomerezedwa kuti agwiritsidwe ntchito ngakhale ndi anthu omwe atangochita opaleshoni yayikulu. Ponena za buckwheat, imakhala ndi mitundu yayikulu yapamwamba yamapangidwe. Pafupifupi magalamu zana a chinthucho ali ndi 353 kcal.

Buckwheat ufa uli ndi mavitamini, michere ndi zinthu zina zambiri:

Mavitamini a B amakhudza machitidwe ogwira ntchito amanjenje amunthu, chifukwa chomwe kusowa tulo kumathetsedwa, ndipo nkhawa imazimiranso;
nicotinic acid bwino imayenda magazi ndipo amathetseratu kupezeka kwa cholesterol yoyipa;
chitsulo chimaletsa kuchitika kwa magazi m'thupi;
imachotsanso poizoni ndi zopitilira muyeso;
mkuwa pakapangidwe kazomwe zimapangitsa kuti thupi likhale losagwirizana ndi matenda ena opatsirana komanso tizilombo toyambitsa matenda;
manganese amathandiza chithokomiro, komanso amatulutsa shuga m'magazi;
zinc imakhala ndi phindu pamkhalidwe wa misomali ndi tsitsi;
folic acid imafunika pa nthawi yobereka chifukwa imalepheretsa vuto losakhazikika pakupanga mwana wosabadwayo.

Buckwheat ufa glycemic index ndi wochepa, womwe umakulolani kuti mugwiritse ntchito muzakudya zanu za tsiku ndi tsiku komanso oats.

Chimanga

Tsoka ilo, kuphika kwa mtundu uwu wa ufa ndi koletsedwa kwa anthu omwe ali ndi vuto la chakudya.

Ndikofunikira kudziwa kuti ufa wa chimanga cha glycemic ndi wokwera kwambiri, ndipo zopatsa mphamvu ndizopezeka mu 331 kcal.

Ngati matendawo atuluka popanda zovuta zowoneka, ndiye kuti akatswiri amakulolani kuti mugwiritse ntchito kuphika zakudya zosiyanasiyana. Zonsezi zimafotokozedwa mosavuta: chimanga chili ndi mavitamini ambiri osavuta kuwerengeka omwe sangapange zakudya zina zilizonse.

Ufa wa chimanga cha matenda ashuga amtundu wa 2 chifukwa cha kuchuluka kwa fiber mkati mwake, umatha kuthetsa kudzimbidwa ndikusintha magwiridwe antchito am'magazi a anthu. Mtundu wina wofunikira kwambiri wa izi ndiwakuti ngakhale kutentha atatha samataya katundu wake wopindulitsa.

Koma, ngakhale izi, ndizoletsedwa kwa anthu omwe ali ndi matenda am'mimba ndi impso. Ndiwothandiza kwambiri chifukwa cha zomwe zili ndi mavitamini a B, fiber, ndi kufufuza mmenemo.

Ufa wa chimanga ndi gawo lofunikira kwambiri pazinthu zapadera zomwe ndizovuta kwambiri kupangira ndi mitundu ina yazinthu izi. Komabe, chifukwa cha GI yake yapamwamba, imawerengedwa ngati yoletsedwa kwa anthu omwe ali ndi vuto la metabolic wama chakudya.

Amaranth

Mndandanda wa glycemic wa amaranth ufa ndi 45. Komanso, amaonedwa kuti ndi gluten.

Chimodzi mwazinthu zodziwika bwino za malonda ake ndikuti mumakhala mapuloteni ambiri mumapangidwe, omwe ali abwino kwambiri.

Mulinso lysine, potaziyamu, phosphorous, mafuta acid ndi tocotrientol. Amadziwika kuti amateteza ku kuchepa kwa insulin.

Ufa wa tirigu wokhala ndi mpanda wa Amaranth umathandiza kwambiri kuchepetsa shuga m'magazi odwala matenda ashuga. Kuphatikiza kwa Amaranth kumapangitsa kwambiri shuga ndi mafuta kagayidwe.

Thonje ndi rye

Flue ufa wa glycemic index ndi wotsika kwambiri, komanso rye.

Kuphika kuchokera ku mtundu woyamba wa ufa ndikuloledwa kwa anthu omwe ali ndi matenda ashuga, komanso omwe ali ndi mapaundi owonjezera.

Chifukwa cha kuchuluka kwa mawonekedwe am'mimba mwa kapangidwe kake, mphamvu ya m'mimba imakonzedwa bwino, kugaya chakudya kumakhala bwino ndipo mavuto okhala ndi chopondapo amachotsedwa. Rye ufa mu shuga umagwiritsidwa ntchito popanga mkate ndi kuphika kwina.

Mwa kuchuluka kwa CHIKWANGWANI, rye imakhala yofunika kwambiri kuposa ufa wina uliwonse womwe umakhala ndi index ya glycemic, womwe ndi dongosolo la kukula kotsika. Muli zinthu zopindulitsa monga mkuwa, calcium, phosphorous, magnesium, potaziyamu, selenium, komanso mavitamini A ndi B.

Mafuta a shuga

Kwa mitundu ina, glycemic index ya coconut ufa ndi yotsika kwambiri, mwachitsanzo, tirigu kapena chimanga. Amakhala ndi mtengo wapatali komanso zakudya zopatsa thanzi.

Zakudya zomanga thupi zamasamba ndi gawo limodzi mwa magawo asanu. Chofunikira ndikuti mankhwalawo alibe gilateni. Coconut ufa ndi wabwino koposa tirigu aliyense.

Mndandanda wa glycemic wa ufa wa mpunga uli wokwera kwambiri - mayunitsi 95. Ichi ndichifukwa chake amaletsedwa mwamphamvu kwa anthu omwe ali ndi matenda a shuga komanso kunenepa kwambiri.

Koma index ya glycemic yolembedwa ndi yotsika, zomwe zimawonetsa kukhalapo kwake kapangidwe kovuta kugaya zinthu. Akatswiri ambiri amalimbikitsa anthu omwe ali ndi vuto la kagayidwe kazakudya kuti aziphatikiza muzakudya zawo za tsiku ndi tsiku.

Ngakhale kuopsa kwa ufa wa mpunga chifukwa cha kunyinyirika pang'ono, uli ndi zinthu zambiri zofunikira pakuchita bwino kwa chamoyo chonse. Tiyeneranso kudziwa kuti kapangidwe kake sikuphatikizira gluten.

Makanema okhudzana nawo

Kodi ndizotheka kudya zikondamoyo za shuga? Mutha, ngati yophika bwino. Kupanga ma pancakes glycemic index otsika, gwiritsani ntchito njira iyi:

Kutengera malingaliro a endocrinologists ndi kugwiritsa ntchito moyenera mitundu ina ya ufa wololedwa, thupi silidzapwetekedwa. Ndikofunikira kwambiri kupatula kwathunthu muzakudya zomwe zimakhala ndi index ya glycemic yayikulu ndipo makamaka caloric.

Zitha kuikidwa m'malo mwake ndi chakudya chofanana, chomwe chilibe vuto lililonse ndipo chimakhala ndi michere yambiri, popanda zomwe thupi limachita sizingatheke. Ndikofunika kulumikizana ndi akatswiri azakudya omwe amapanga zakudya zoyenera.

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