Zakudya zambiri zochokera kuzakudya za tsiku ndi tsiku zomwe munthu ali nazo zimakhala ndi glycemic - cholembera chomwe chimathandiza kudziwa kuti akangodya chakudya chomwe shuga yalowa umalowa m'magazi.
Pamene chizindikirocho chikukwera, msanga ukatha kudya mthupi thupi la glucose limakwera.
Kuti muthane ndi shuga wamagazi, muyenera kudziwa zakudya zomwe zimawonjezera shuga m'magazi komanso kutsikira. Iyenera kuthandizidwa makamaka pazomwe zimawonjezera shuga m'magazi, komanso kupewa kuzigwiritsa ntchito. Izi zimaphatikizapo shuga yoyera ndi zakudya zambiri zamagulu ochepa.
Zomwe zimawonjezera shuga m'magazi: mndandanda wazogulitsa ndi tebulo la GI yawo
Chifukwa chiyani ndikofunikira kwambiri kudziwa zakudya zomwe zimawonjezera shuga m'magazi, abambo ndi ana ndikuwongolera chizindikiro ichi? Zakudya zomwe zimachulukitsa shuga m'magazi zimakhudza thanzi la anthu odwala matenda ashuga. Chomwe chimayambitsa matenda awa sikuti ndi kuchuluka kwa maswiti odya, koma kuphwanya kapamba.
Mndandanda wazinthu zomwe shuga ya magazi imakwera mwa amayi, abambo ndi ana:
- mafuta owaza;
- kusuta nyama;
- marinade;
- shuga woyengeka;
- uchi ndi zopangira njuchi, kupanikizana;
- confectionery ndi makeke;
- zipatso zokoma: mphesa, peyala, nthochi;
- mitundu yonse ya zipatso zouma;
- mafuta wowawasa zonona, zonona;
- yogurt wokoma ndi toppings;
- mafuta tchizi, amchere ndi amchere;
- mitundu yonse yazinthu zamzitini: nyama, nsomba;
- nsomba caviar;
- Pasitala
- semolina;
- mpunga woyera;
- msuzi wamkaka wokhala ndi semolina kapena mpunga;
- zakumwa za shuga ndi timadziti;
- zotsekemera mchere, ma puddings.
Maswiti, chokoleti, mbatata, chimanga, zamasamba zamzitini zilizonse, mtedza, soseji yosuta, zopangidwa ndi ufa - zonse zomwe zimawonjezera shuga m'magazi mwachangu. Zakudya za nyama, zakudya zamasamba, zakudya zokhala ndi mapuloteni komanso zonona, ayisikilimu, ma muffin opangidwa mwatsopano ndi masangweji zimapangitsa pang'ono shuga.
Ndi zakudya ziti zomwe zimachulukitsa shuga wamagazi ndi gomec index index:
| Zogulitsa | GI |
| White mkate wowotcha | 100 |
| Magulu a batala | 90 |
| Mbatata yokazinga | 96 |
| Zakudyazi Zakudyazi | 90 |
| Mpunga Woyera | 90 |
| Mapulogalamu osawoneka | 85 |
| Mbatata zosenda | 80 |
| Muesli ndi mtedza | 85 |
| Dzungu | 70 |
| Mavwende | 75 |
| Phala la mpunga wamkaka | 75 |
| Mapira | 70 |
| Chocolate | 75 |
| Tchipisi ta mbatata | 75 |
| Shuga (bulauni ndi loyera) | 70 |
| Semolina | 70 |
| Timadziti (pafupifupi) | 65 |
| Jam | 60 |
| Beets yophika | 65 |
| Mkate wakuda ndi rye | 65 |
| Zaamphaka zamitengo | 65 |
| Macaroni ndi Tchizi | 65 |
| Wheat ufa wosalala | 60 |
| Banana | 60 |
| Ayisikilimu | 60 |
| Mayonesi | 60 |
| Melon | 60 |
| Oatmeal | 60 |
| Ketchup ndi mpiru | 55 |
| Sushi | 55 |
| Ma cookie Aang'ono | 55 |
| Persimmon | 50 |
| Cranberries | 45 |
| Nandolo zophika | 45 |
| Malalanje atsopano | 45 |
| Buckwheat groats | 40 |
| Prunes, ma apricots owuma | 40 |
| Maapulo atsopano | 35 |
| Zakudyazi zaku China | 35 |
| Malalanje | 35 |
| ChiYoghurts | 35 |
| Madzi a phwetekere | 30 |
| Kaloti watsopano ndi beets | 30 |
| Tchizi chamafuta ochepa | 30 |
| Mkaka | 30 |
| Zipatso (zapakati) | 25 |
| Biringanya | 20 |
| Kabichi | 15 |
| Nkhaka | 15 |
| Bowa | 15 |
| Mitundu yatsopano | 5 |
Chizindikirocho chimatsimikiziridwa molingana ndi magalamu zana azinthu. Patebulopo, malo apamwamba amakhala ndi chakudya chomwe chimakhala ndi index yayikulu ya glycemic. Anthu omwe ali ndi matenda ashuga amatha kuwongoleredwa ndi izi: zakudya zomwe angadye popanda chiopsezo kuumoyo wawo, komanso zomwe siziyenera kuperekedwa kuchakudya.
Zinthu zamkaka
Thupi lochepetsedwa ndi matenda a shuga liyenera kudya mkaka ndi mkaka. Koma zikutsatira apa zomwe zakudya zimachulukitsa shuga wamagazi ndi zomwe siz.
Mndandanda wa glycemic wa syrniki ndi magawo makumi asanu ndi awiri, chifukwa chake amafunika kuwachotsa pamasamba odwala.
Eskimo, mkaka wolimbitsa, womwe umawonjezera shuga m'magazi ndipo umalimbikitsa mapangidwe a cholesterol plaques.
Chovomerezeka kwa odwala matenda ashuga ndi kumwa mkaka, kefir ndi yogati patsiku - theka la kumwa. Kukwera msanga kwa shuga kumapangitsa mkaka watsopano. Madziwo aledzera.
Zipatso zokoma ndi zipatso
Ngakhale zili ndi zipatso zambiri komanso zipatso, kugwiritsidwa ntchito moyenera ndi anthu odwala matenda ashuga ndikofunikira, chifukwa zimakhala ndi pectins, mchere, ndi fiber zambiri.
Mwa malire oyenera, mutha kudya maapulo, sitiroberi, rasipiberi, mabulosi abulu, mapeyala, mavwende, mapichesi, ma apricots, zipatso zina za citrus (mphesa, malalanje). Ndikwabwino kudya maapulo ndi peel.
Polankhula za zakudya ziti zomwe zimachulukitsa glucose m'magazi, wina sangangotchulapo ma tangerine, nthochi ndi mphesa. Izi zimaphatikizidwa kwathunthu ndi zakudya za wodwala yemwe ali ndi matenda ashuga.
Watermelon imathanso kukhathamiritsa kuchuluka kwa glucose, imatha kudyedwa osaposa magalamu mazana atatu patsiku. Zipatso zouma zimakhala ndi shuga wambiri, zomwe zikutanthauza kuti zimatha kuwononga thanzi la munthu wodwala matenda ashuga.
Musanapange ma compotes, ndibwino kuti muziwakhomera m'madzi ozizira kwa maola pafupifupi asanu ndi limodzi, kenako mumveni madzi. Njirayi ikuthandizira kuchotsa kukoma kwambiri. Madeti a anthu odwala matenda ashuga ndiowopsa.
Zamasamba
Masamba ambiri amatha kuyambitsa kukhathamira kwa shuga m'magazi. Mbatata ndi chimanga ndi zakudya zomwe zimawonjezera shuga.
Zakudya zotsatirazi zomwe zimachulukitsa shuga ndimagawikiranso:
- tsabola wokoma;
- tomato wodyetsedwa;
- dzungu;
- kaloti;
- beets.
Mitundu yonse ya nyemba iyenera kukhala yochepa pakudya kwa wodwala yemwe ali ndi matenda ashuga.
Kugwiritsa ntchito ketchup, msuzi uliwonse wa phwetekere ndi msuzi umasiyidwa kwathunthu. Zakudya zowuma ndi ma pickles siziyeneranso kudyedwa.
Zogulitsa chimanga
Porridge odwala matenda ashuga ayenera kukhala osakonzeka, pamadzi, ndi mkaka wochepa. Maphala, ophika mkate ndi pasitala ndi zinthu zonse zomwe zimakweza shuga m'magazi.
Choopsa chachikulu kwa odwala matenda a shuga ndi semolina ndi mpunga.
Zogulitsa zamtundu uliwonse wa ufa ndi ufa sizikulimbikitsidwa kuti zigwiritsidwe ntchito, chifukwa zimathandizira kuwonjezeka kowopsa kwa misempha ya glucose. Mpunga ndi mkaka phala, komanso mapira, ndizakudya zomwe zili ndi index yayikulu ya glycemic.
Polankhula za zomwe zimakweza shuga m'magazi, wina sangangotchulapo mkate woyera, bagel, croutons. Magulu aliwonse, ma waffle, owononga, pasitala, obisala amawerengedwa ngati oletsedwa kwa odwala matenda ashuga. GI yawo imachokera ku makumi asanu ndi awiri kudza makumi asanu ndi anayi.
Maswiti
Zakudya zilizonse zomwe zimapangidwa pogwiritsa ntchito shuga ndizoletsedwa kwa anthu omwe ali ndi matenda "okoma".Nthawi zambiri munthu amafunsa ngati shuga imakhudza shuga wamagazi. Zowonadi, shuga imakhudza shuga wamagazi.
Mu matenda ashuga, zakudya za shuga kwambiri sizimachotsedwa muzakudya za wodwalayo: makeke, makeke, makeke.
Kwa gulu ili la odwala, maswiti opangidwa pa fructose ndi sorbitol amapangidwa.
Zakudya zotsatirazi zomwe zimawonjezera shuga m'magazi a shuga ndizoletsedwa:
- zakumwa zoziziritsa kukhosi;
- malo ogulitsa, misuzi;
- maswiti ndi ayisikilimu;
- makeke odzazidwa okoma;
- custard ndi batala zonona;
- wokondedwa;
- mitundu yonse ya jams, jams;
- ma yogurts okoma;
- ma puddings.
Zogulitsazi zimakhala ndi sucrose yambiri komanso glucose, zimakhala ndi mafuta ambiri osavuta, omwe amatha mwachangu thupi.
Makanema okhudzana nawo
Ndi chiyani chomwe chimawonjezera shuga m'magazi? Mayankho mu kanema:
Matenda a shuga pakadali pano si chiganizo cha munthu. Wodwala aliyense amatha kuyang'anira pawokha kuchuluka kwa glucose m'magazi kunyumba pogwiritsa ntchito zida zapadera. Kuphatikiza chakudya ndi chitsimikizo kuti matendawa amatuluka mosavuta ndipo odwala matenda ashuga atha kukhala moyo wokhazikika. Kuti muchite izi, ndikofunikira kupatula zakudya zomwe zimachulukitsa shuga m'magazi.
Izi zikuphatikiza zinthu monga kuphika buledi, pasitala, mpunga ndi semolina, beets ndi kaloti, mbatata, koloko, maswiti ogulidwa, ayisikilimu, maswiti onse otengera shuga woyera, ma yogurts okhala ndi zowonjezera, kirimu ndi zonona wowawasa, zakudya zam'chitini, marinade, nyama zosuta. Pafupifupi zipatso zonse za anthu odwala matenda ashuga zimatha kudyedwa, koma moyenera. Pewani kudya zipatso zouma ndi mtedza.
