Njira zina zothandiza shuga: manyumwa achilengedwe ndi GI yawo

Anthu ambiri omwe amakana shuga amapangitsa moyo wawo kukhala wotopetsa, chifukwa amadzikana ndi zosangalatsa komanso chakudya chokoma.

Koma sitiyenera kuyiwala kuti msika uli ndi mitundu yayikulu yosiyanasiyana yosinthira, pogwiritsa ntchito,, simungangotaya mapaundi owonjezera, komanso kubwezeretsanso thupi lonse.

Mlozera wa Glycemic - chifukwa chiyani muyenera kudziwa?

Mndandanda wa glycemic umadziwika ndi kuthekera kwa chakudya kuwonjezera magazi. Ndiye kuti, shuga wamagazi amunthu akakwera msanga ndi chakudya, zomwe zimapangitsa kuti pakhale mtundu wa GI.

Komabe, muyenera kukumbukiridwa kuti sikuti mawonekedwe amthupi amunthu omwe amakhudza phindu lake, komanso kuchuluka kwa zakudya zomwe zimadyedwa. Zopatsa mphamvu zimagawika m'mitundu iwiri: zovuta (zovuta) komanso zosavuta.

Kugawika kwa zakudya zam'magazi zimatengera kuwerengera kwamasamba osavuta am'ma cell:

• zosavuta - monosaccharides kapena ma disaccharides, omwe mu ma cell amomwe amakhala ndi mamolekyulu amodzi kapena awiri;
• zovuta (zovuta) Amadziwikanso kuti ma polysaccharides, chifukwa ali ndi ziwerengero zambiri m'mapangidwe awo a maselo.

Kuyambira 1981, mawu atsopano akhazikitsidwa - "glycemic index". Chizindikirochi chimadziwika ndi kuchuluka kwa shuga omwe amalowa m'magazi atatha kudya mankhwala okhala ndi chakudya.

Glucose wodziwika bwino ali ndi GI ya mayunitsi 100. Nthawi yomweyo, thupi la munthu wachikulire wathanzi lifunikiranso zoposa 50-55% zama chakudya chamafuta tsiku ndi tsiku. Komanso, magawo a mafuta osavuta sayenera kupitirira 10%. Komabe, mwa odwala omwe ali ndi matenda a mtima, kuchuluka kwa chakudya chamthupi kumawonjezera mpaka 60%, izi zimachitika chifukwa cha kuchepa kwa kuchuluka kwa mafuta a nyama.

Agave Syrup

Mndandanda wa glycemic wa agave manyuchi ndi magawo 15-17. Ndiwotsekemera kuposa shuga. Cholowa ichi chimakhala ndi zinthu zambiri za kufufuza zinthu komanso prebiotic, zomwe zimakhudza bwino ntchito ya chakudya cham'mimba.

Komabe, madzi a agave ndiwotsutsana mokoma, chifukwa amapezeka ndi 90% fructose, yomwe imayikidwa mosavuta ziwalo zamkati mwanjira yamafuta.

Agave Syrup

Mukangowona koyamba, msuzi wa agave umafanana ndi uchi, koma wokoma kwambiri, kwa ena ungaoneke ngati wosagwirizana. Madokotala ambiri amati ndi mankhwala othandiza kudya, chifukwa chake, amatha kugwiritsidwa ntchito ndi anthu omwe amawunika kulemera kwawo.

Kupatula apo, chakudya chamagulu omwe amapezeka m'misempha sayambitsa kulumpha m'magazi. Katunduyu amachititsa kuti azikhala wotchuka pakati pa odwala matenda ashuga komanso odya.

Chinthu chinanso chabwino chazomwe zimapanga izi ndizopatsa mphamvu zake, zomwe zimakhala 310 kcal / 100 magalamu, zomwe ndizochepa kwambiri kuposa shuga ya nzimbe, koma zimakhala 1.5 nthawi zina. Chizindikiro chotsika cha glycemic chimatheka chifukwa cha mawonekedwe apamwamba a fructose.

Kodi uchi ndi nthano kapena chowonadi?

Pazinthu zothandiza za uchi zadziwika kuyambira nthawi zakale. Kupatula apo, timadzi timeneti ndi malo osungirako zinthu zofunikira zomwe zimapangidwa monga:

• manganese;
• magnesium
• phosphorous;
• chitsulo
• calcium

Uchi umachepetsa komanso kufewetsa kutsokomola, umachepetsa zilonda zam'mimba, umalowetsedwa mosavuta, ndipo umakongoletsa kugaya.

Chowabwezera chokha cha uchi ndi mndandanda wokwera kwambiri wa glycemic, womwe umachokera ku 60 mpaka 85 mayunitsi ndipo zimatengera mtundu wake ndi nthawi yosonkhanitsa. Kuphatikiza apo, uchi, ngati madzi a agave, uli ndi calorie yambiri (330 cal / 100 g).

Chizindikiro cha glycemic cha uchi chimasiyanasiyana molingana ndi kapangidwe kake. Monga mukudziwa, uchi umakhala ndi fructose, wokhala ndi kalozera wa 19, shuga wokhala ndi GI - 100 ndi ena ambiri oligosaccharides. Nawonso, kutengera ndi uchi womwe timapangidwa kuchokera ku uchi, kuchuluka kwa fructose ndi glucose pakupanga kwake kumasintha.

Mwachitsanzo, acacia ndi uchi wa mgoza zimakhala ndi shuga wambiri pafupifupi 24%, komanso mawonekedwe apamwamba a fructose osachepera 45%, chifukwa chake, index ya glycemic ya mitundu ya uchi wotere ndi yotsika kwambiri.

Ubwino wa mapulo many

Maple manyuchi ndi nthumwi yotchuka ya zotsekemera zachilengedwe ndi kukoma kosangalatsa. Kuphatikiza apo, ilinso ndi ma antioxidants, michere, ndi mavitamini ena.

Mapulo manyuchi

Mndandanda wa glycemic wamapulogalamu wam'madzi umasinthasintha kuzungulira magawo a 54. Muli 2/3 ya sucrose. Pezani kukoma uku potulutsa msuzi wa mapulo aku Canada. Muli zinthu monga calcium, magnesium, zinc, iron ndi antioxidants.

Zina zotsekemera zotsekemera

Coconut

Sipuni ya shuga ya kokonati, kapena shuga wa coconut, tsopano amadziwika kuti ndiye wokoma kwambiri mwachilengedwe padziko lapansi.

Amapangidwa kuchokera ku timadzi tokoma tomwe timamera pamtengo wa kokonati. Timadzi tating'ono tatsopano tomwe timatenthedwa mpaka madigiri 40-45, kutenthaku kumatuluka kwa maola angapo.

Zotsatira zake ndi madzi akhungu a caramel. Pogulitsa mutha kupeza shuga wa coconut mu mawonekedwe a madzi ndi makhiristo akulu.

GI ya madzi a kokonati ndi yotsika kwambiri komanso yofanana ndi magawo 35. Kuphatikiza apo, imadzaza ndi mavitamini a B komanso chinthu chomwe chimalimbana bwino ndi mayiko ovuta - inositol. Ngakhale shuga wa kokonati amakhala ndi ma amino acid okwanira 16 ndi zinthu zokwanira kufunafuna kuti mukhale osangalala komanso wathanzi.

Mafuta omwe amapezekamo amalowa m'magazi pang'onopang'ono, potero amakhala osangalatsidwa ndi kapamba. Kununkhira kosangalatsa kwa caramel kwamakristali a shuga kumapangitsa ngakhale zinthu zophika zophika bwino kukhala zosadetsedwa komanso zosakhazikika.

Stevia

Manyuchi okoma "stevioside" amapezeka kuchokera masamba a chomera chotchedwa udzu wa uchi. Katundu wamkulu wa stevia ndi kalori ndi glycemic index, wofanana ndi zero.

Stevia manyuchi ndi okoma kwambiri kuposa shuga, ndiye kuti, ayenera kugwiritsidwa ntchito muzakudya zochepa.

Stevia muli kufufuza zinthu, mavitamini A, C, B ndi 17 amino acid. Manyuchi ochokera ku udzu wa uchi amakhala ndi zovulaza mabakiteriya amkatikati mwa kamwa, chifukwa chomwe nthawi zambiri chimatha kupezeka m'mano a mano kapena pakamwa.

GI yotsika imapangitsa kuti magazi a stevia atchuke kwambiri pakati pa anthu odwala matenda ashuga, komanso pakati pa omwe adasiya shuga woyenga bwino.

Yerusalemu artichoke manyuchi

Mndandanda wa glycemic waku Yerusalemu artichoke umasiyana magawo 15 - 17.

Koma osati GI yotsika yokha imapangitsa kuti ikhale yotchuka kwambiri, imakhala ndi inulin yambiri, yomwe ndi prebiotic yamphamvu yomwe imagwira m'mimba, ndipo imagwiritsidwa ntchito pochiza dysbiosis kuti ichotse matumbo microflora.

Ndi kumwa kwapafupipafupi komanso kosavuta kwa madzi, ngakhale odwala omwe ali ndi matenda ashuga, kuchuluka kwa shuga kumadziwika, ngakhale kuchepa kwa insulin kumadziwika.

Makanema okhudzana nawo

Zakudya za momwe shuga ya magazi imakhudzira thanzi la anthu komanso zomwe muyenera kusankha kuti mukhale osangalala tsiku lonse:

Chifukwa chake, mdziko lapansi mumapezeka shuga wambiri wachilengedwe wokhala ndi mitundu yosiyanasiyana ya glycemic indices. Zachidziwikire, kusankha komaliza kumakhalabe ndi womaliza womaliza, iye yekha ndi amene angathe kusankha zomwe ali nazo. Komabe, musaiwale kuti munthu akangokaniza shuga mosakonzeka, thanzi lake lidzakhala mtsogolo.