Kuchokera pa lingaliro lakuyamba mpaka kuwonda: kuphunzira kuwerengera GI ya zinthu

Lingaliro longa index ya glycemic linayambitsidwa ndi dokotala, endocrinologist David Jenkinson. Zinali choncho mu 1981.

Pulofesa uja anachita kafukufuku kwambiri ku yunivesite ya Canada, komwe amagwira ntchito. Maphunziro onse anali ndi cholinga chofufuza zakudya zabwino kwambiri za anthu odwala matenda ashuga.

Kuti mudziwe momwe mungawerengere index ya glycemic, muyenera kudziwa kuti ndi chiyani. Mlozera wa glycemic umatsimikizira kuchuluka kwa shuga omwe angakhalepo m'magazi a chinthu chimodzi kapena china.

Mu chilankhulo cha asayansi ambiri, ichi chikuwonetsa kuwonongeka kwa thupi la chakudya m'maselo a mamolekyulu. Poyamba, mlozo udagwiritsidwa ntchito kuti apange chakudya chovomerezeka kwambiri kwa iwo omwe akudwala matenda ashuga.

GI ndi chiyani?

Momwe thupi limawonongera mthupi la ma caloriyamu kukhala mamolekyulu limawoneka motere:

1. kamodzi m'thupi, chakudya chimagwidwa;
2. pokonza chimbudzi, zopangira zomanga thupi, zomwe zimagwera ma mamolekyulu - monosaccharides;
3. shuga m'magazi amadzuka;
4. thupi limazindikira kuchuluka kwa glucose komwe thupi limafunikira;
5. kapamba amalandila chizindikiro kuti apange insulini;
6. monosaccharides amatumizidwa kumayendedwe amoyo;
7. Zakudya zamafuta ochulukirapo zimayikidwa mu mawonekedwe a mafuta ndi kunenepa kwambiri.

Mafuta onse obwera mthupi azigawika m'magulu awiri:

• monosaccharideszomwe zimawonedwa ngati chakudya chochepa. Amasokoneza mwachangu, ndipo shuga m'magazi amakwera kwambiri. Chifukwa chake, awa ndi mafuta okhala ndi mlozera wapamwamba;
• chakudya chambiri kapena ma polysaccharides. Thupi limagaya kuchokera kwa nthawi yayitali, zomwe zimafunikira kulimbikira ndi mphamvu. Shuga silipereka kulumpha. Chakudya chizigayidwa kwa nthawi yayitali, njala sidzabwera posachedwa.

Zakudya zomwe timadya zimachokera ku zomera kapena nyama. Mlozera wazinthu umasiyana. Muyenera kuyesa kusankha malonda okhala ndi index yotsika kapena yotsika. Momwe mungapezere cholozera cha glycemic cha malonda? Asayansi adziwa kwanthawi yayitali kuti ndi mtengo uti womwe umakhala ndi index index.

Momwe mungawerengere index ya glycemic?

Momwe mungawerengere index ya glycemic ya zinthu? Ndi yosavuta. Kuphatikiza apo pali ma bukhu apadera a shuga, pali zambiri zidziwitso pazenera zotseguka pa netiweki yapadziko lonse lapansi.

Pazakudya zophatikizidwa bwino, ndikofunikira kuti chakudyacho chikuphatikiza pafupifupi 80% ya nyemba, masamba ndi zipatso. Pafupifupi 18% ndi mbale zamkaka. Ndipo 2% yotsalayi ndi mafuta a nyama.

Pali gulu la anthu omwe nkovuta kwambiri kukana chakudya chanyama. Pankhaniyi, ndikofunikira kuphika bwino. Kutengera zinthu zosiyanasiyana, kalozera wasintha. Zimakhudza momwe zinthu zimaphikidwira, mitundu yake ndi mawonekedwe ake, komanso maphikidwe. Za ma calories, ndiye ndi kulemera kwa ma kilogalamu 100 kapena kuposerapo, zomwe zimalimbikitsidwa ndizopeza ma calorie 2000, zosakwana 100 kilogalamu - 1500 calories. Ndi ziwerengerozi, thupi lidzayamba kuchepa msanga.

Kuti mudziwe momwe mungawerengere index ya glycemic, muyenera kudziwa koyambira: magawo zana. Njira iyi idalandiridwa kalekale. 100 ndi shuga weniweni. Kuphatikiza apo njirayi idzakhala yosavuta. Mlozera wa 70 umawonedwa kuti ndi wokwera. Imapezeka muzinthu monga mpunga oyera, mbatata yokazinga kapena yophika, buledi, nyemba, maswiti.

Mndandanda wa 40 mpaka 70 umawerengedwa kuti ndi wapakati. Gululi limaphatikizapo mbatata za jekete, mkate wa rye, granola, pasitala wopangidwa ndi tirigu wa durum.

Chabwino, index yochepera 40 ndiyotsika. Izi ndi mbewu monga mwachitsanzo, buluwheat, oatmeal kapena oatmeal, nyemba, masamba ndi zina zotero.

Chifukwa chake, zimayamba kumveka bwino momwe angawerengere mndandanda wazomwe wagulitsira. Chofunikira kwambiri ndikusakhala aulesi ndikupita ku cholinga chanu. Kusinthira kuzakudya zatsopano ndizovuta, koma ndizotheka. Ndi zinthu zoyenera, thupi silikhala ndi nkhawa.

Tsopano kumbukirani maphunziro apasukulu mu masamu kuti muphunzire kuwerengera mndandanda wazomwe wagulitsira. Fomula ndi yosavuta. Mfundo zotsatirazi ndizofunikira: index ya glycemic, kuchuluka kwa chakudya komanso shuga weniweni. Timachulukitsa GI ndi kuchuluka kwa chakudya, timagawa zotsatira za 100 - shuga wangwiro.

Pali lingaliro linanso: katundu wa glycemic kapena GN. Nachi chitsanzo chosavuta:

• mavwende ali ndi GI ya mafuta 75, 6.8 g m'matumbo mwake. Malinga ndi formula, zimapezeka kuti GN = 6.6 g;
• ma donuts ali ndi GI ya 76, chakudya -38.8, GN = 29,5 g.

Ichi ndiye chitsanzo chabwino poti katundu wa glycemic wokhala ndi index yomweyo ya glycemic adzakhala wosiyana osati wokonda ma donuts.

Monga tafotokozera pamwambapa, zambiri zimatengera njira yokonzera komanso kukonza chakudya. Mwachitsanzo, pankhani yamphesa, zazing'ono zomwe zimakonzedwa, kukwera kwa GI kumakhala. Chifukwa chake mu buns ndi dongosolo la kukula kwakukulu kuposa mkate wopanda tanthauzo.

Mpunga wosasankhidwa uli ndi GI ya 50, ndi mpunga wosenda - 70. Acid imachepetsa kuyamwa kwa chakudya. Zipatso zosapsa zimakhala ndi GI yochepera kucha. Kuti muchepetse GI, viniga (marinade, kuvala) mutha kuwonjezeredwa ndi zina, koma osazipitilira, chifukwa izi zitha kuvulaza m'mimba.

Mfundo ina yofunika: posankha malonda muzakudya zanu, simuyenera kudalira GI ndi GN kokha. Pano, zizindikiro monga kuchuluka kwa mchere, kuchuluka kwa mphamvu, kuchuluka kwa mavitamini, mafuta, amino acid ndi mchere ndizofunikira.

Mukamalemba zakudya zanu, palibe chifukwa chomwe mungangoganizira za glycemic index (GI) ndi glycemic katundu (GN).

Ndikofunika kukumbukira monga kuchuluka kwa chakudya, kuchuluka kwa mchere, mafuta mmalo mwake, kupezeka kwa mavitamini, michere ndi amino acid. Muyezo watsiku ndi tsiku wa katundu wa glycemic sayenera kupitirira 100.

Mavuto kapena zopindulitsa za kuwonda

Kutengera ndi zomwe tafotokozazi, lingaliro limodzi limatha kufotokozedwa: ubale wolunjika pakati pakutalika kwa index ya glycemic, mankhwala omwe adya ndi metabolism amawululidwa.

Yankho la funso la momwe mungawerengere glycemic index ndilofunikira osati kwa anthu omwe ali ndi matenda ashuga, komanso kwa iwo omwe akuchita masewera, omwe amayang'anira kulemera. Pali zinthu zomwe, malinga ndi index ya glycemic, ziyenera kupatula kapena kusinthidwa. Zitsanzo pagome:

Chifukwa chake, popanga chakudya, muyenera kusankha "zakudya zomwe ziloledwa." Voliyumu yayikulu ndi zinthu zokhala ndi GI yotsika komanso yapakatikati.
Funso limatsalira, index ya glycemic ndiyothandiza kapena zovulaza kuti muchepetse kunenepa. Zikuwoneka kuti zonse ndizophweka.

Koma thupi lathu ndi lovuta kupanga. Kuchotsedwa kwa chinthu kungasokoneze thanzi lanu.

Zakudya zonse zopatsa mphamvu zamagalimoto zopanda mafuta zimakhazikitsidwa kuphatikizidwa kwa chakudya ndi chakudya.

Nthawi yomweyo, michere yamagalimoto ndiyofunikira pakapangidwe ka zinthu m'thupi, kuti ikhale ndi nyonga ndi mphamvu, pazakudya zaubongo, pakukhazikitsa kagayidwe ka mafuta ndi mapuloteni.

Chifukwa chiyani muyenera kudziwa GI?

Kuchuluka kwa shuga m'magazi kumakhudza mahomoni, metabolism, magwiridwe antchito ndi njala. Komabe, kumwa kwambiri shuga kumadzetsa vuto lalikulu m'thupi.

Chifukwa chake, zolembera za glycemic ziyenera kusungidwa osati kwa anthu omwe amadya kapena akudwala matenda ashuga, komanso athanzi lathunthu. Zachidziwikire, sangakhale ndi zoletsa zambiri, koma zomwe thupi lathu limakhala zopanda malire. Kusunga GI yabwinobwino kumayenera kukhala chilichonse.

Pali njira zina zingapo zomwe zingakuthandizireni kuti mutsatire zikhalidwe. Ndizosavuta komanso zothandiza kwambiri:

1. kuti musankhe zinthu zoyenera kwambiri kuphika, muyenera kuyika "malangizo" mufiriji: matebulo okhala ndi index ya glycemic;
2. zipatso zambiri kuposa misuzi;
3. Zakudya ziyenera kukhala zamasamba ambiri momwe zingathere. Amachepetsa GI yazakudya zambiri;
4. yesani kudya zakudya zosakonzedwa pang'ono;
5. monga kavalidwe, gwiritsani ntchito mafuta a masamba kapena mandimu, yoghurts;
6. Musanapite kumalo ogulitsira, ndikofunikira kuyang'ana mndandanda wazogulidwa ndi zomwe zingakhale zothandiza kwambiri. Mutha kupeza njira ina ndikusankha malonda omwe ali ndi GI yocheperako. Kuphatikiza apo, idzakupulumutsani ku kugula kosafunikira komanso kosakonzekera;
7. Zakudya zamagulu onse zimakhudza osati chithunzi chokha, komanso thanzi. Ndikofunika kuti mukonze zosewerera tsikulo;
8. makonda azakudya zama protein. Amachepetsa mokwanira gawo lonse la glycemic;
9. Kumbukirani kuti m'mawa, kugwiritsa ntchito mphamvu kumakhala kwakukulu kuposa masana. Chifukwa chake, idyani zakudya zomwe zili ndi GI yayikulu m'mawa.

Makanema okhudzana nawo

Mfundo zingapo zofunikira zokhudza GI zomwe muyenera kudziwa: