Mndandanda wa Glycemic wazinthu zotchuka kwambiri.

Ma index onse a glycemic (GI) amadziwika kwa onse odwala matenda ashuga komanso anthu omwe amayesa kutsatira malamulo azakudya zopatsa thanzi. Ichi ndi chizindikiro cha kuchuluka kwa shuga m'magazi atadya zakudya kapena mbale zina. Manambala amtundu wa glycemic ndi ofunika kuwaganizira a matenda ashuga, atherosclerosis, chiwindi ndi matenda a impso, komanso kunenepa kwambiri. Mndandanda wamtundu wa glycemic wazinthu zotchuka kwambiri, komanso kufunikira kwake kwa thupi, zimawerengedwa m'nkhaniyi.

Mfundo zoyambira

Sikoyenera kuwerengera glycemic indices pazogulitsa nokha. Pali magome ena apadera pomwe izi zikuwonetsedwa kale. Popeza glucose ndi chinthu chomwe chimakweza shuga m'magazi, GI yake idatengedwa ngati magawo 100. Poyerekeza mphamvu ya zinthu zina pa thupi la munthu, manambala amawerengedwa omwe amachitira umboni kuchuluka kwa katundu wa glycemic.

Mndandanda wazinthu za glycemic zimatengera kuchuluka kwa mono- ndi ma polysaccharides pazomwe zimapangidwira, zomwe zimakhala ndizakudya za fiber, mankhwala othandizira kutentha, osakanikirana ndi zinthu zina pakuphika.

Mlozera wa insulin

Chizindikiro china chofunikira cha odwala matenda ashuga. Mafuta a insulin amatanthauza kuchuluka kwa mahomoni a pancreatic ofunika kubwezeretsanso kuchuluka kwa shuga pambuyo podya zakudya zina. Monga lamulo, ma indices onse awiri amathandizana.

Hyperglycemia atatha kudya amafunika kumasulidwa kwa insulin, kuchuluka kwake komwe kumatsimikiziridwa ndi index ya insulin

Zamasamba

Gulu lazinthuzi liyenera kudzaza firiji ya matenda ashuga osachepera 50%, omwe samalumikizidwa ndi GI wawo wocheperako, komanso ndi zotsatira zabwino mthupi. Kuphatikizidwa kwa masamba kumakhala ndi mavitamini ndi michere yambiri, ma antioxidants, kuchuluka kokwanira kwa fiber. Zabwino zamasamba, zimapereka chakudya chokwanira:

• mankhwala opha tizilombo toyambitsa matenda;
• odana ndi yotupa;
• kutetezedwa kuzinthu zama radio;
• kulimbitsa chitetezo;
• matenda a chimbudzi.

Gome la glycemic index yazinthu (makamaka, masamba) zimaperekedwa pansipa.

Zamasamba - gulu lazinthu zomwe zili ndi GI yotsika

Kudya masamba tsiku lililonse mokwanira 600 g kumapereka thupi la anthu athanzi komanso odwala zonse zomwe zikufunika. Masamba amatha kugwiritsidwa ntchito kuphika maphunziro oyamba, mbale zam'mbali, masaladi, masangweji, soseji, pitsa. Ena amakonda mbewu zosaphika za muzu, zomwe zimathandizanso, makamaka poganizira kuti chithandizo cha kutentha chimatha kuwonjezera GI ya zinthu zina (mwachitsanzo, mbatata, kaloti, beets).

Zipatso ndi zipatso

GI yayikulu ya zipatso ndi zipatso siziri chifukwa chokana kuigwiritsa ntchito. Zogulitsa zoterezi zimakhala ndi maudindo apamwamba monga mavitamini ndi michere, ma pectins, flavonoids, ma asidi achilengedwe ndi ma tannins.

Kudya kwadongosolo kumakhala ndi zotsatirazi zina mthupi:

• Kuchotsa kwa poizoni m'thupi;
• cholesterol yotsika;
• kukondoweza kwa zida za endocrine;
• kupewa chitukuko cha oncological njira;
• kutsitsa magazi;
• matenda aimpso magazi;
• kukopa kwa chitetezo.

Zipatso ndi zipatso - chosungira mavitamini ndi mchere

Mbale ndi ufa

Mndandanda wamtundu wa glycemic ndi mtengo wazakudya zomwe zimagwera gululi zimadalira mwachindunji pazinthu zopangira zomwe amagwiritsa ntchito popanga. Zothandiza kwambiri ndi mbewu monga chimanga zomwe sizinayende mkukonza ndi kupukuta (mpunga wa bulauni, oatmeal). GI yawo ndi yotsika kuposa 60. Kuphatikiza apo, ndi chipolopolo chomwe chimakhala ndi mitundu yambiri ya amino acid, mapuloteni, ma organic acid, mavitamini, ndi kufufuza zinthu.

Zakudya za tirigu - zopatsa mphamvu, koma zofunikira kwambiri pakudya za anthu athanzi komanso odwala

Mtengo wazakudya zopatsa thanzi (zopatsa mphamvu za calorie) zamafuta ndi zakudya za ufa ndi imodzi mwambamwamba kwambiri. Izi zimachitika chifukwa cha kuchuluka kwa chakudya chamagulu. Ndikofunika kukumbukira kuti ma saccharides mumaphika amayimiridwa makamaka ndi CHIKWANGWANI chamafuta, komwe ndikofunikira pakugaya bwino, kuchepa thupi ndi cholesterol m'magazi.

Zinthu zonse za ufa zimakhala ndi GI pamwambapa 70, zomwe zimadziyika zokha monga zakudya zomwe kudya kwake kumayenera kukhala kochepa. Izi zimagwira ntchito kwa odwala matenda ashuga, anthu omwe ali ndi thupi lolemera, omwe ali ndi matenda a chiwindi, impso, komanso kutsatira malamulo a moyo wathanzi.

Zinthu zamkaka

Kugwiritsa ntchito zinthu zamkaka sikumaloledwa kokha, komanso ndikulimbikitsidwa ndi akatswiri pazamankhwala ndi zakudya. Mkaka ndi gwero la calcium wofunikira pakugwira bwino ntchito kwa minofu ndi mafupa, minofu, ndi khungu. Kuphatikiza pa calcium, mankhwalawa amatha kupereka ma enzyme, mahomoni ndi zinthu zotsatirazi:

• chitsulo;
• mkuwa;
• ayodini;
• potaziyamu;
• phosphorous.

Katundu wa mkaka amayeretsa thupi poizoni ndi poizoni, amalimbana ndi kunenepa kwambiri. Zapadera kwambiri poyerekeza ndi kuchuluka kwa zotsatira zabwino za thupi zimatengedwa yogati (popanda zonunkhira zowonjezera ndi zosungirako) ndi kefir. Amalimbikitsidwa kuti azigwiritsidwa ntchito ndi anthu odwala matenda ashuga, anthu omwe ali ndi vuto la kukomoka, onenepa kwambiri, matenda osokoneza bongo, matenda amtima, mitsempha yamagazi, komanso kwamikodzo.

Mkaka ndi zotumphukira zake - zinthu zomwe zimakhala ndi GI yotsika komanso yapakati

Zopangira Zazira ndi Nyama

Magwero a protein, ma organic acid, mavitamini a B, mavitamini a polyunsaturated. Ndi kukonzekera koyenera, amasunthidwa msanga, amalimbikitsidwa muzakudya, panthawi yomwe akubala mwana, ali ndi matenda a shuga.

Mukamasankha nyama, muyenera kukonda mitundu yokhala ndi mafuta apakatikati kapena otsika kwambiri (nkhuku, kalulu, zinziri, mwanawankhosa, ng'ombe). Ndikwabwino kukana mafuta a nkhumba yamafuta, chifukwa amathandizira kuti magazi a cholesterol awonjezeke.

Dzira ndi chinthu chokhacho chomwe chimatha kuloledwa ndi thupi kupitilira 97% ya kapangidwe kake. Mulinso ma amino acid ambiri ndi mavitamini, zinthu zazing'ono ndi zazikulu (molybdenum, zinc, manganese, ayodini, iron ndi phosphorous). Akatswiri amalimbikitsa kudya mazira awiri patsiku (odwala matenda ashuga - 1.5 komanso makamaka mapuloteni), popeza amaphatikiza choline, chomwe ndi chinthu chokhala ndi antitumor.

Mazira ndi zopangira nyama ndi magwero ofunikira amino acid

Nsomba ndi nsomba zam'nyanja

Oatmeal Glycemic Index

Mtengo wa kapangidwe ka gululi uli mu kuchuluka kwa mafuta a omega-3 acid. Zotsatira zake pakathupi ndi izi:

• kutenga nawo mbali mu kukula wamba ndi mapangidwe a thupi la ana;
• zopindulitsa pa khungu ndi kwamikodzo dongosolo;
• zolimbitsa odana ndi yotupa;
• kutenga nawo mbali kupatulira magazi.

Kuphatikiza apo, kuphatikizidwa kwa nsomba ndi nsomba zam'madzi kumaphatikizapo ayodini, magnesium, zinc, calcium, phosphorous, chitsulo. Zochita zawo zimaphatikizidwa ndikuthandizira magwiridwe antchito a minofu ndi mafupa, mkhalidwe wamano, zida za endocrine, njira zopangira magazi, kagayidwe kake ndi kubereka.

Zakumwa

Otsatirawa amaloledwa mu zakudya za tsiku ndi tsiku:

• Madzi osakhala a kaboni - owonetsedwa kwa anthu athanzi komanso odwala. Kutha kwake ndikuthandizira mulingo wamagetsi am'madzi mu thupi, kuthamangitsa kagayidwe kazinthu, kusintha mawonekedwe am'mimba, chiwindi, kapamba.
• Madzi. Zomwe zimakhala zolimbitsidwa kwambiri ndi zakumwa za phwetekere, mbatata, makangaza, mandimu ndi chitumbuwa. Ndikwabwino kukana timadziti tamasitolo. Muli mitundu yambiri yamakomedwe, yosungirako ndi shuga.
• Khofi ndi yovomerezeka pakakhala mavuto ndi mtima, mitsempha yamagazi ndi impso.
• Tiyi - zokonda zimaperekedwa kwa mitundu yobiriwira komanso zakumwa zozimira zomera.

Ndikofunika kuti muchepetse zakumwa zoledzeretsa, ndipo ngati pali matenda angapo, kukana kwathunthu. Othandizira zakudya amaloleza mpaka 200 ml ya vinyo wofiira wouma, zakumwa zoledzeretsa zosaposa 100-150 ml (kwa shuga - mpaka 100 ml ya amuna, mpaka 50-70 ml ya akazi). Ma Liqueurs, ma cocktail omwe ali ndi zosakaniza zokoma, champagne, ndi zakumwa ndi zakumwa zomwe ziyenera kutayidwa.

Zakumwa - gawo lililonse la zakudya

Chakudya cha Montignac

Katswiri wazakudya zaku France dzina lake M. Montignac adapanga njira yopezera zakudya zomwe zimadalira kuwerengera kwa zinthu za GI. Asanazindikire izi, mfundo za zakudya zoterezi zidayesedwa ndikuwonetsa zotsatira zabwino (min 16 16 in 3 months).

Zakudya za Montignac zimatengera mfundo izi:

• kugwiritsa ntchito zakudya zopatsa thanzi komanso zopatsa thanzi;
• kuletsa kudya kwamphamvu chakudya chamafuta okhala ndi mndandanda wokwanira;
• kukana lipids kwachilengedwe;
• kuchuluka kwa zinthu zomwe zimakhala ndi mafuta osakwaniritsidwa;
• kuphatikiza koyenera kwamapuloteni a magwero osiyanasiyana.

Montignac akuvomereza kukonza kukonza magawo awiri. Cholinga choyamba ndikugwiritsa ntchito malonda ndi mbale zomwe zisonyezo sizotsika ndi makumi atatu ndi zitatu. Gawo loyamba limayendera limodzi ndi kuchepa kwa thupi, kuthamanga kwa njira ya metabolic.

Gawo lachiwiri liyenera kuphatikiza zotsatirazo, osalola kulemera kwakukulu kuti zibwererenso. Wopatsa thanzi amalimbikitsa kudya momwemonso, kumwa osachepera 2 malita a madzi patsiku, kusiya khofi, maswiti, ufa, ma muffins, mkate wopangidwa ndi ufa wa tirigu, mowa. Chiwerengero chachikulu cha nsomba ndi ndiwo zamasamba zololedwa. Zipatso zimayenera kuperekedwa moyenera.

Zosankha zamasiku ano ndi motere:

1. Chakudya cham'mawa - apulo, yogurt yamafuta ochepa.
2. Chakudya cham'mawa No. 2 - oatmeal mkaka, tiyi.
3. Chakudya chamadzulo - fillet ya hake, yokazinga kapena yophika mu uvuni, saladi wokhala ndi radishes ndi kirimu wowawasa, compote wosavomerezeka.
4. Chakudya chamadzulo - mpunga wa bulauni ndi tomato, kapu yamadzi ochepa mchere.

Othandizira azakudya ambiri amakhulupirira kuti gawo lofooka la zakudya zotere ndizosalimbikitsa kwambiri zolimbitsa thupi. Montignac simagogomezera kufunika kwa chochita, kutsutsa kuwonda kokha pakudya.