Zinthu Zapamwamba za Glycemic Index

Kuunika moyenera zamalonda azakudya ndikuwongolera kwambiri kuchuluka kwa mphamvu yazakudya ndizofunikira kuti magwiritsidwe a kagayidwe kachakudya ka odwala omwe ali ndi matenda osokoneza bongo azikhala pamlingo woyenera. Matenda a shuga amabweretsa vuto mu mitundu yonse ya njira za metabolic, zomwe zimapangitsanso kuchuluka kwamakonzedwe azakudya zochokera mu chakudya chosavuta. Kuchokera kwa iwo kuti ndikofunikira koyamba kukana odwala matenda ashuga, ngakhale atakhala amtundu kapena matenda.

Tiyeni tiwone mwatsatanetsatane zomwe siziyenera kupatulidwa muzakudya zathu kuti mukhale ndi thanzi labwino komanso kusintha. Zogulitsa zomwe zimakhala ndi index yayikulu ya glycemic zimapezeka pafupifupi pagawo lililonse, chifukwa chake muyenera kuzidziwa nokha kuti musagwiritse ntchito.

Kusankha pakati pa chakudya chosavuta ndi chovuta kwa inu kuli ndi inu.

Kodi glycemia ndi glycemic index ndi chiyani

Mawu akuti "glycemia" muzochitika zamankhwala amatanthauza kuchuluka kwa shuga kapena shuga m'magazi amadzimadzi - madzi a m'magazi. Nthawi zambiri kudziwa kuchuluka kwa shuga kapena glycemia wa venous magazi kapena capillary. Glycemic index, kapena GI, ndi muyeso wa mayamwidwe wa zakudya kapena shuga m'thupi akamamwa, wotsimikizika poyerekeza kuchuluka kwa shuga m'magazi musanayambe kudya komanso mukamaliza kudya. Mlozera wa glycemic uli ndi kuchuluka kwake kuyambira 0 mpaka 100, komwe kumakupatsani mwayi wodziwa kuchuluka kwa chakudya chamagulu, pomwe 0 ndi chakudya chopezeka ndi gawo la chakudya, ndipo 100 ndi chakudya chabwino. Kukwera kwa GI, kumakhala kowopsa kwambiri chifukwa chogwiritsidwa ntchito mosalekeza, chifukwa zopezeka ndi zinthu zotere zimagwirizana ndi kuchuluka kwa glycemia.

Kodi chakudya chamafuta ndi chiyani?

Zopatsa mphamvu - zinthu zomwe zimakhala ndi mphamvu yayikulu, 1 gramu ya chakudya zimapatsa 4 kcal ya mphamvu, komabe, ndikuyenera kudziwa kuti pali mitundu iwiri ya zakudya zomwe munthu amamwa:

• Zakudya zamafuta osavuta, kapena zimatchedwa mwachangu. Amaphwanyidwa mosavuta ndi ma enzyme omwe ali kale pa gawo la kutafuna chakudya pakamwa. Zinthu zoterezi zimatengedwa mwachangu kuchokera m'matumbo am'mimba ndikupangitsa kuti chiwopsezo cha glucose chiwonjezeke m'magazi am'magazi. Maselo apadera a chemoreceptors amasimba beta mu kapamba, zomwe zimapangitsa kuti insulini ipite mwachangu komanso mwamphamvu. Insulin imakankhira glucose onse m'maselo a thupi ndikuchotsa hyperglycemia.
• Zakudya zomanga thupi, monga ma carbohydrate osavuta, zimakhala ndi mphamvu zofanana pa gramu iliyonse, komabe, chifukwa cha kapangidwe kake, ma enzyme am'mimba samatha kuwononga mwachangu, chifukwa chake, kuchuluka kwa shuga m'magazi a anthu kumawonjezeka pang'onopang'ono, komwe sikumapangitsa kubisala kwa kuchuluka kwamphamvu kwa mahomoni insulin

Zinthu Zapamwamba za GI

Pali mndandanda wawukulu wazakudya wokhala ndi index yayikulu ya glycemic, yomwe imatha kuyamwa mosavuta komanso mwachangu, kenako ndikuwonjezeka kwambiri kwa ndende yamagazi. Kulumphira kwadzidzidzi mu insulin ya mahomoni kumayambitsa kutsika kwa mphamvu zotsalira za maselo a beta a pancreatic a Langerhans. Chakudya choterocho chimakhala ndi zopatsa mphamvu zambiri. Munthu amene amadya chakudya chotere amakhala ndi mphamvu zochulukirapo, zomwe zimapangitsa kuti pakhale minyewa ya adipose komanso kutsika kwakanthawi mthupi la wodwalayo.

Zogulitsa zotchuka kwambiri zomwe zili ndi Gi zikuluzikulu ndi:

Mbale Zapamwamba za Glycemic Index

• Glucose Shuga ndi chakudya chopanda chopatsa mphamvu chomwe chimakhala ndi index ya glycemic ya 100.
• Mikate yoyera ndi ma buluu a makeke - zakudya izi zimapamwamba kwambiri, pafupifupi 95.
• Zikondamoyo ndizosiyana, ndipo chakudya chotchuka m'dziko lathu lino sichothandiza kwambiri. Mndandanda wamatumbo a zikondamoyo ndi 93.
• Mbatata zophika kapena mbale yokhala ndi kugwiritsa ntchito - 95.
• Zogulitsa zokhala ndi mpunga woyera. Pazaka 10 zapitazi, masikono ndi sushi, komanso Zakudyazi zaku China, zomwe zili ndi mayunitsi 90, atchuka kwambiri.
• Zipatso zamatenda monga ma apricots kapena mapichesi. Zipatso zambiri zamzitini zimapezeka m'madzi a shuga, omwe amaziika okha ndi zakudya za hyperglycemic.
• Maphala okhwima pang'onopang'ono ndi uchi amadziwikanso monga zinthu zazikulu, zomwe zili pamlingo 85.
• Granola yosiyanasiyana yopangidwa kuchokera ku zoumba zouma, zipatso zouma ndi mtedza. Zakudya zoterezi zimakhala ndi 80-85 Gi.
• Mafuta ndi mavwende ndi zotchuka za chilimwe zomwe zimaphatikizira kuchuluka kwazomwe zimapangidwa, zomwe zimalandira chidziwitso cha glycemic chachikulu cha 75 mayunitsi.
• Soda, monga Pepsi ndi cola, muli shuga wambiri, gi - 70.

Zitsanzo zambiri zamalonda apamwamba

Kumbukirani kuti zinthu zonse zomwe zimakhala ndi index yayikulu ya glycemic sizimangowonjezera mphamvu zamagetsi ndikupanga kuyanjana pakati pa kugwiritsa ntchito mphamvu ndi zinyalala, komanso zimachepetsa njira zama metabolic ambiri mthupi.

Zinthu Zapakatikati GI

Zakudya zomwe zimakhala ndi chakudya chambiri chama carbohydrate nthawi zambiri zimakhala ndi mafuta osavuta komanso chakudya chambiri, chomwe chimakupatsani mwayi wowonjezera kuchuluka kwa shuga m'magazi ndipo sichimapangitsa kuti thupi lizikhala ndi nkhawa yopanga milingo yayikulu ya insulin. Mfundoyi imakhala yofunika kwambiri kwa anthu omwe ali ndi matenda ashuga. Zakudya zokhala ndi gawo lalikulu la gi siziyenera kusiyidwa kwathunthu ndi zakudya, komanso zimayenera kuchepetsedwa.

Zogulitsazi zimaphatikizapo kuchuluka kwakukulu kwa katundu wogulitsa. Tiongola zakudya zopatsa thanzi kwambiri komanso zopatsa chidwi kuchokera kwa iwo:

• Ngakhale zikumveka zachilendo bwanji, koma chokoleti chimatengera zinthu zomwe zili ndi index ya glycemic, yomwe ndi 70.
• Madzi ochokera kuchikwama cha lalanje ali ndi glycemic index yamagulu 65.
• Ufa wa tirigu ndi zinthu zopangidwa pamaziko ake zimakhala ndi chimphona 60.
• Mkate wa rye wokhala ndi yisiti - 60.
• Marmalade ndi zakudya zimakhalanso ndi magawo 60 a gi.
• Mbatata zotentha m'matumba awo kapena mbatata yosenda - 60.

Uwu si mndandanda wathunthu wazakudya zomwe zingayambitse glycemia wokwera kwambiri, kotero kuti muziwongolera bwino, gwiritsani ntchito matebulo apadera okhala ndi zizindikiro zowerengedwa kale za glycemia, zopatsa mphamvu za calorie ndi kugaya chakudya. Kuti muwonetsetse kudya kwanu kunyumba, lembani mawu akuti “patebulo lazogulitsa” mu injini iliyonse yosakira ndikusankha tebulo kapena tchati chomwe mukufuna.

Chakudya Choyambirira

Chilichonse ndichopepuka: nthawi iliyonse, ngati kuli kotheka, yesani kupatula chakudya chochuluka chomwe chimakhala ndi glycemic index yayikulu kuchokera muzakudya zanu ndikuzisintha ndikudya zakudya zochepa zopatsa mphamvu kapena zakudya zopatsa mphamvu zama protein. Zogulitsa zomwe zimakhala ndi kuchuluka kwambiri zimalepheretsa kagayidwe kachakudya. Zakudya zilizonse zokhala ndi mayunitsi opitilira 65 zimapweteketsa mphamvu ya thupi ndi kagayidwe kachakudya, makamaka ngati munthu ali ndi vuto la hypodynamia, ndipo banja lili ndi odwala matenda ashuga.

Zochitika zaposachedwa pamoyo wamunthu ndizokhumudwitsa, popeza kuchuluka kwa ntchito yokhazikika, zochitika zosautsa komanso kufunitsitsa kulimbana ndi mavuto amomwe amatsogolera kukukula kwa matenda owopsa a dongosolo la endocrine.

Kuunikanso zakudya zamafuta mokomera zakudya zama carb ochepa ndizabwino kwa anthu omwe ali ndi matenda ashuga komanso anthu omwe adzipanga okha kuti athe kuchepetsa kunenepa. Zakudya zotsika mu chakudya, makamaka zosavuta, zimathandizira kutsegula kwa ma metabolic mthupi, komanso zimathandizira kusintha kwam'mimba, kumathandizira thanzi lathunthu.