Zakudya zomwe zimakhala ndi chakudya zimakweza shuga m'magazi. Kafukufuku watsatanetsatane wa njirayi adachitika koyamba ku yunivesite ya Canada. Zotsatira zake, asayansi adapereka lingaliro la glycemic index (GI), lomwe likuwonetsa kuchuluka kwa shuga omwe angachulukire atatha kudya malonda. Ma tebulo omwe alipo alipo amagwira ntchito ngati buku la akatswiri komanso wodwala yemwe ali ndi matenda ashuga kuti azitha kuyang'anira, zakudya zamankhwala osiyanasiyana. Kodi glycemic index ya durum tirigu pasitala ndiwosiyana ndi mitundu ina ya mafuta? Momwe mungagwiritsire ntchito zomwe mumakonda kuti muchepetse kukwera kwa shuga?
Mndandanda wa Glycemic wa pasitala
Zakudya zomanga thupi mosiyanasiyana (nthawi yomweyo, mwachangu, pang'onopang'ono) zimakhudzanso kuchuluka kwa shuga mthupi. Kufotokozera koyenera machitidwe azinthu zachilengedwe sikokwanira. Mtengo mokhudzana ndi momwe chakudya chilichonse chimayesedwera ndi shuga wangwiro, GI yake ndi 100. Monga chidziwitso chochulukitsa, chithunzi chimaperekedwa ku chinthu chilichonse chomwe chili pagome. Chifukwa chake, buledi wopangidwa ndi ufa wa rye, phala (oatmeal, buckwheat), misuzi yazipatso zachilengedwe, ayisikilimu azidzawonjezera shuga m'magazi kuposa shuga wokha. Malingaliro awo ndi 50.
Zambiri za GI za zinthu zomwezo m'matafura osiyanasiyana zimatha kusiyana pang'ono. Izi ndichifukwa chodalirika kwa gwero lomwe limagwiritsidwa ntchito. Choyimira ufa kapena masamba okhuthala (mikate yoyera, mbatata yosenda) amakweza shuga wamagazi osachepera lokoma (halva, keke). Chakudya chitha kugawidwa m'magulu awiri. Kwa oyamba a iwo, njira yakukonzekera kwawo ndikofunikira (mphesa - mphesa). Kwa achiwiri - chomupangira chakudya (chakuda kapena choyera mkate).
Chifukwa chake, GI ya kaloti yonse yaiwisi ndi 35, mbatata zosenda kuchokera ku masamba omwewo owiritsa ali ndi chisonyezo cha 85. Matebulo omwe akuwonetsa mkhalidwe wa chakudya choyesedwa amayenera kudalirika: pasitoti yophika, mbatata yokazinga. Zakudya zokhala ndi GI yochepera 15 (nkhaka, zukini, biringanya, dzungu, bowa, kabichi) sizikuwonjezera shuga m'magazi mulimonse.
Kodi ndizotheka kudziwa mndandanda wa glycemic nokha?
Chikhalidwe cha GI chimadziwika bwino pambuyo pa njira yodziwira. Ndikofunika kuchita mayeso kwa odwala omwe ali mu gawo la matenda omwe amalipiridwa nthawi zonse. Njira za anthu odwala matenda ashuga zimakonza kukula koyambirira (koyambirira) kwa mseru wamagazi. Phata lamtsinje (Na. 1) limakonzedweratu pazithunzi zodalira kusintha kwa shuga pamanthawi.
Wodwalayo amadya 50 g ya shuga wowona (wopanda uchi, fructose kapena maswiti ena). Zakudya zokhazikika zopangidwa ndi shuga, malinga ndi kuyerekezera kosiyanasiyana, ali ndi GI ya 60-75. Mlozera wa uchi - kuchokera 90 ndi pamwambapa. Komanso, siyingakhale mtengo wosatsutsika. Zomwe zimapangidwanso kuti njuchi ndizosakaniza wama glucose ndi fructose, GI yotsirizirayi ndi pafupifupi 20. Zimavomerezedwa kuti mitundu iwiri ya chakudya yamafuta imakhala ndi uchi wofanana.
Pakupita maola atatu otsatira, shuga wamagazi ammutu amayeza nthawi zonse. Girafu imamangidwa, malinga ndi momwe zikuwonekeratu kuti chiwonetsero cha glucose choyamba chikuwonjezeka. Kenako mapindikira amafikira pazambiri zake ndikutsika pang'onopang'ono.
Nthawi ina, ndibwino kuti musayese gawo lachiwiri la kuyeserako nthawi yomweyo, zomwe zimapangitsa chidwi kwa ofufuzawo zimagwiritsidwa ntchito. Pambuyo gawo lachiyeso choyesedwa chamadya chomwe chimakhala ndi mafuta osachepera 50 g wamafuta (gawo lamafuta owotchera, chidutswa cha mkate, makeke), shuga ya magazi imayezedwa ndipo mapindikira amapangika (No. 2).
Chiwerengero chilichonse chomwe chili patebulopo moyang'anizana ndi malonda ndi mtengo womwe umapezeka mwa maphunziro ambiri a shuga
Zosiyanasiyana za pasitala: kuchokera pazovuta mpaka zofewa
Pasitala ndi mankhwala opatsa mphamvu kwambiri; 100 g ili ndi 336 Kcal. GI pasitala kuchokera ku ufa wa tirigu pafupifupi - 65, spaghetti - 59. Kwa odwala omwe ali ndi matenda a shuga a 2 komanso onenepa kwambiri, sangakhale chakudya chatsiku ndi tsiku patebulo la zakudya. Ndikulimbikitsidwa kuti odwala oterewa azigwiritsa ntchito pasitala yolimba katatu pa sabata. Anthu omwe amadalira odwala matenda ashuga omwe ali ndi insulin yokwanira kubwezeretsa matenda ndi matupi awo, popanda popanda malamulo okhwima ogwiritsira ntchito zinthu, amatha kugula pasitala pafupipafupi. Makamaka ngati mbale yanu yomwe mumayikonda yophika moyenera komanso yokoma.
Mitundu yolimba imakhala ndi mitundu yambiri:
Mpunga wa Basmati ndi mndandanda wake wa glycemic- mapuloteni (leukosin, glutenin, gliadin);
- CHIKWANGWANI;
- phulusa (phosphorous);
- macrocell (potaziyamu, calcium, magnesium);
- michere;
- Mavitamini B (B1, Mu2), PP (niacin).
Ndikusowa kotsiriza, kupha mphamvu, kutopa kumawonedwa, ndipo kukaniza matenda opatsirana m'thupi kumachepa. Niacin amasungidwa bwino mu pasitala, samawonongeka ndi machitidwe a mpweya, mpweya ndi kuwala. Kuchulukitsa kwamankhwala sikubweretsa kuwonongeka kwakukulu kwa vitamini PP. Mukamawiritsa m'madzi, zosakwana 25% zimadutsa.
Kodi chimatsimikizira ndi chiyani gumbwa wa pasitala?
Pasitala wa GI kuchokera ku tirigu wofewa ali mumitundu 60-69, mitundu yolimba - 40-49. Kuphatikiza apo, zimatengera mwachindunji kukonzekera kwazinthuzo komanso nthawi yotafuna chakudya pakamwa. Ngati wodwala amatenga nthawi yayitali, ndiye kuti mndandanda wa zomwe wadyazo ndi wokwera kwambiri.
Zomwe Zimakhudza GI:
- kutentha
- zamafuta;
- kusasinthika.
Kuthiridwa kwa chakudya m'magazi kumatha kupitilira (kutalika kwa nthawi)
Kugwiritsa ntchito menyu zakudya za shuga za pasitala ndi masamba, nyama, mafuta a masamba (mpendadzuwa, maolivi) zimangokulitsa zowonjezera zam'makolowo, koma sizingalole shuga la magazi kupanga kulumpha lakuthwa.
Kwa odwala matenda ashuga, ntchito:
- mbale zopanda moto zotentha;
- kupezeka kwa iwo mwa kuchuluka kwamafuta;
- mankhwala ophwanyika pang'ono.
1 XE ya Zakudyazi, nyanga, Zakudyazi ndizofanana 1.5 1.5. l kapena anthu 15 a shuga a mtundu woyamba wa matenda amtundu wa endocrinological, omwe amapezeka pa insulin, ayenera kugwiritsa ntchito lingaliro la mkate kuti athe kuwerengera kuchuluka kwa wogwiritsa ntchito shuga wothira chakudya. Wodwala 2 amamwa mapiritsi olimbitsa magazi. Amagwiritsa ntchito chidziwitso cha zopatsa mphamvu muzakudya zodziwika zolemera. Kudziwa index ya glycemic ndikofunikira kwa odwala onse omwe ali ndi matenda osokoneza bongo, achibale awo, akatswiri omwe amathandiza odwala kuti azikhala akhama komanso kudya moyenera, ngakhale kuti matendawa ndi ovuta.
