Moyo wamakono umawongolera zochitika zake, ndipo nthawi zambiri sakhala ochezeka monga momwe tikanakondera. Ntchito yosagwiritsidwa ntchito, kuthamangitsa ntchentche, zochitika zovuta komanso kutsatsa komwe kumatizungulira sizitilola kusamalira bwino thanzi lathu. Zotsatira zake ndizovuta zazikulu za matenda a endocrine, makamaka matenda a shuga. Koma ngakhale mutapanda kuganizira za matenda ashuga, vuto la kunenepa kwambiri limawonedwa padziko lonse lapansi, ndipo zonse chifukwa cha moyo wosayenera, kusachita ntchito komanso kugwiritsa ntchito zakudya zomwe zimbidwa mwachangu ndi index yayikulu ya glycemic, yomwe imatsogolera ku kusalinganika kwa machitidwe amthupi mthupi la munthu. Njira imodzi yabwino kwambiri yochokera muvuto lotere ndi kusinthira kuzinthu zomwe zimakhala ndi index ya glycemic yotsika.
Kodi mndandanda wamtundu wa glycemic ndi chifukwa chiyani ukufunika?
Zomwe thupi lathu limachita ndizofunikira kuti pakukhazikitsa zochita zathupi, zamaganizidwe ndi zina, timafunikira mphamvu. Kuphatikiza apo, machitidwe onse omwe amachitika mthupi amagwiritsa ntchito mphamvu pazinthu izi. Koma kuti apeze? Mphamvu yachilengedwe mu pafupifupi chilichonse chachilengedwe ndi ATP - adenosine triphosphoric acid, yomwe imapangidwa ndi glycolysis, i.e. kuwonongeka kwa glucose omwe tonse timadya. Musanafotokoze chomwe glycemic index ndi, muyenera kumvetsetsa kuti glycemia ndi chiyani. Glycemia ndi mulingo wa shuga kapena glucose womwe umasungunuka m'madzi a m'magazi. Glucose amalowa m'magazi kuchokera m'matumbo ndi chakudya ndipo amagawidwa thupi lonse kuti liziphunzitsa bwino ndikumachita ntchito yamaselo.
Kodi chakudya chamafuta ndi chiyani?
Zakudya zomanga thupi ndi ma organic omwe ndi shuga. Zomera ndi 80% chakudya, ndi nyama, kuphatikiza anthu, 3-4%. Zakudya zomanga thupi ndi gawo lofunikira kwambiri pamoyo wathu wonse. Zakudya zomanga thupi ndi zamitundu iwiri yayikulu: yosavuta komanso yovuta, yomwe imangokhudza kuchuluka kwa magazi a glycemia.
Zakudya zamagalimoto othamanga, kapena, mwanjira ina, mapangidwe osavuta amtovu, amawonongeka msanga ndi ma enzymatic machitidwe am'mimba am'mimba ndikulowa m'magazi pafupifupi nthawi yomweyo, zomwe zimayambitsa matenda a hyperglycemia.
Zakudya zomanga thupi zovuta kukhala ndi voliyumu yayikulu komanso mawonekedwe azovuta a isomeric, zomwe sizimalola kuti zigwere mashuga osavuta. Amadziwikanso nthawi zina amatchedwa chakudya chochepa. Zakudya zamagalimoto zovuta zikamawonongeka, kuchepa kwawo pang'onopang'ono komanso pang'onopang'ono kumachitika ndikulowetsedwa pambuyo pake, zomwe sizimalola kuti dziko la hyperglycemic lithe. Zakudya zomanga thupi zovuta zimakhala ndi cholembera chapakati komanso chotsika cha glycemic.
Zakudya zokhala ndi index yotsika ya glycemic zimalola anthu odwala matenda ashuga kuwonetsetsa bwino thanzi lawo
Zakudya zochepa za carb
Zakudya zokhala ndi index yotsika ya glycemic ndizothandiza osati kwa odwala matenda ashuga okha, komanso kwa anthu omwe amangokhala onenepa kwambiri kapena onenepa kwambiri. Zakudya zokhala ndi kuperewera kwa mphamvu ndi zinthu zomwe zimakhala ndi otsika glycemic index zimalola anthu odwala matenda ashuga, mosatengera mtundu wamatendawa, kuwunika bwino thanzi lawo, ndipo athanzi amatha kuchotsa malo owonjezera mafuta. Kugwiritsa ntchito zinthu ngati izi kumakupatsani mwayi wokhala ndi mphamvu mkati mwa malire a thupi, zomwe zimapangitsa kuti ntchito ya machitidwe onse azikhala mthupi.
Katundu wina wothandiza wazogulitsa wokhala ndi index yotsika ya glycemic ndi machulukidwe ambiri okhala ndi mavitamini komanso zinthu zazamoyo zomwe zimapangidwira, mwachitsanzo, zipatso za acidic zomwe zimagwira L-carnitine, zomwe zimathandizira kuyambitsa njira zama metabolic komanso kuwotcha mafuta. Zakudya zama carb zochepa zimakhala ndi voliyumu yayikulu komanso kuchuluka kwa mafinya ndi michere yazakudya, zomwe zimathandizira kuti kayendedwe ka kayendedwe ka kayendedwe ka mphamvu ndi mafunde a peristaltic m'mimba. Zipatso zambiri zimakhala ndi chisonyezo cha glycemic chotsika kuposa momwe zimawonekera poyamba, makamaka chifukwa cha kuchuluka kwake kwa fiber, zomwe zimatengera mphamvu zambiri kugaya.
Pali zinthu zambiri zotsika za GI - muyenera kungosaka
Gome Lazopeza Zopatsa Carbohydrate
Gome la zinthu zokhala ndi chisonyezo chotsika cha glycemic limakupatsani mwayi wopanga menyu wazakudya ndi zosowa zanu tsiku limodzi, osachepera sabata. Kusintha izi ndi zinthu zamafuta apamwamba zomwe timazidziwa patebulo lathu kumatilola kusiyanitsa zakudya zathu komanso kukhala ndi moyo wabwino.
Pansipa pali mndandanda wazinthu zochepa zomwe zimakhala ndi carbohydrate m'munsi mwake:
Chipatso Chotsika cha Glycemic Index- Mpunga wakuda ndi chinthu chabwino kwambiri chomwe chingakhale njira yabwino kwambiri kuposa mpunga woyera. Popeza mpunga wa bulauni sukusanjidwa, umasunga michere yonse m'gobolomo. Mndandanda wa glycemic wa mpunga ndi magawo 45.
- Buckwheat ndichinthu chodabwitsa kwambiri cha chimanga. Buckwheat, ngakhale imakhala ndi chakudya chamagulu, sichimayambitsa chikhalidwe cha hyperglycemic chifukwa chakuti imangokhala ndi zovuta za carbohydrate. Mndandanda wa glycemic ndi 40.
- Ma apricots owuma - ma apricot owuma. Chitsanzo chabwino cha chakudya chokoma ndi chopatsa thanzi, popeza chili ndi mavitamini ambiri. Mnyamata - 40.
- Apulo watsopano - palibe zonena. Tonse tikudziwa za phindu la maapulo, ndipo Gi ndi magulu 35.
- Zipatso monga ma currants ofiira, rasipiberi, mabulosi akuda, jamu, zokhala ndi magulu 25.
- Nkhaka, phwetekere ndi ma avocados zimakhala ndi chakudya chambiri, motero zimatha kudyedwa popanda chikumbumtima komanso kuvulaza thupi. Guy ndi 10.
Zazinthu zoyambira nyama, kupezeka kwa chakudya sikumawonedwa mwa iwo. Kugwiritsa ntchito zinthu zamapuloteni kumakuthandizani kuti mudzazitse kuchepa kwa mphamvu komwe kumabwera mukachotsa mafuta ambiri.
Kwa odwala omwe ali ndi matenda ashuga komanso kuchepa thupi, yankho labwino ndikuphatikiza kuchuluka kwa mapuloteni ophatikizika ndi zakudya zamafuta ochepa.
Zoyenera kuchita kuti muchepetse kunenepa? Tsatirani malamulo osavuta awa, ndipo metabolism yanu iyamba kugwira ntchito ngati wotchi.
- Chakudyacho chiyenera kukhala chamagulu, ndizokwanira chakudya chokwanira tsiku lililonse. CHIKWANGWANI chimathandizira kutsitsa cholozera chonse cha glycemic.
- Idyani zakudya zokhala ndi sing'anga komanso ochepa.
- Ganizirani zokonda za nthunzi, kudya masamba ndi zipatso zosaphika. Izi zimathandizira kukhazikitsa njira zama metabolic mthupi. Masamba ambiri amasintha mndandanda wawo wa glycemic kutengera njira yokonzekera, mwachitsanzo, mbatata yokazinga imakhala ndi index yapamwamba kuposa mtundu wophika.
- Phatikizani zakudya zamapuloteni ndi masamba azakudya zam'madzi, monga mwanjira iyi mumatha kuyamwa bwino kwa michere ndi michere ina.
Kutsatira mfundo zosavuta zili pamwambazi, mutha kupanga zibwenzi ndi thupi lanu popanda kuvulaza thanzi lanu.
Zakudya za anthu odwala matenda ashuga zopangidwa ndi zakudya zochepa za GI zimatha kukhala zosiyanasiyana.
Ubwino wa odwala matenda ashuga
Anthu omwe ali ndi matenda ashuga ayenera kuphatikiza zakudya zomwe zimakhala ndi index ya glycemic yochepa muzakudya zawo. Izi zimakuthandizani kuti mutha kuwongolera bwino kuchuluka kwa dzuwa popanda kugwiritsa ntchito mankhwala akulu. Endocrinologists amavomereza kuti ndi mitundu yosavuta ya matenda a shuga, kugwiritsa ntchito zakudya zamafuta ochepa m'zakudya kumakupatsani mwayi wowongolera matenda anu.
Mwambiri, kudziwa zamalonda zokhala ndi index yotsika ya glycemic ndizothandiza kwa anthu onse, popeza tili ndi zakudya zopanda pake, ndipo sitidziwa njira ina. Zakudya zamafuta ochepa sizimakoma, koma mapindu ake ndiwochuluka, kotero ndikofunikira kusunga mndandanda wazomwezi mumutu mwanu kuti m'malo mwa tchipisi tomwe mungapezeko kugula kosakoma, koma ma apricots ambiri owuma bwino. Khalani ndi chidwi ndi thanzi lanu ndikukhala okondwa!
