Anthu omwe akudwala matenda a shuga ndikutsatira malamulo akudya yochepa-carb amagwiritsidwa ntchito kuwerengera tsiku lililonse glycemic index ndi zopatsa mphamvu zopatsa mphamvu. Izi ndizofunikira pakudya kwathunthu komanso kotetezeka.
Zofunikira pakudya kwa munthu aliyense ziyenera kukhala zamphesa. Mtengo wa mbewu monga chimanga uli ndi kukhalapo kwa fiber yambiri, ma amino acid, ma antioxidants ndi mchere m'mapangidwe awo. Mndandanda waminyewa ya glycemic, zakudya zawo zopatsa thanzi, chitetezo kwa anthu odwala matenda ashuga - Zizindikiro zonsezi zimawerengedwa m'nkhaniyi.
Kodi mndandanda wamtundu wa glycemic ndi chiyani
GI ndi chisonyezo cha zotsatira za zakudya zosiyanasiyana zamagulu a magazi. Mkulu akakhala mndandanda wazomwe zimapangidwira, njira zomwe zimawonongeka zamafuta m'thupi zimachitika, motero, mphindi yowonjezera kuchuluka kwa shuga imayamba. Kuwerengera kumakhazikitsidwa ndi glucose wa GI (100). Kuwerengera kwa zinthu zomwe zatsalira ndi zinthu zake kwa izo kumatsimikizira kuchuluka kwa mndandanda mu mndandanda wawo.
GI imawerengedwa kuti ndi yotsika, motero ndiotetezeka kwa wodwala yemwe ali ndi matenda ashuga, ngati zizindikiro zake zili pamtunda kuchokera pa 0 mpaka 39. Kuchokera 40 mpaka 69 - avareji, ndipo pamwamba pa 70 - mndandanda wokwera. Kutsatsa ndi kubwezeretsa sikumagwiritsidwa ntchito ndi okhawo omwe akudwala "matenda okoma", komanso ndi omwe akuyesera kukhala ndi moyo wabwino komanso kutsatira mfundo za kudya moyenera. Zizindikiro za GI, zophatikiza ndi calorie, kuchuluka kwa mapuloteni, mafuta ndi chakudya cha mbewu zazikuluzikulu zimawonetsedwa pagome.
Glycemic index ndi chizindikiro chofunikira cha chitetezo kwa odwala matenda ashuga
Buckwheat
Krupa ndi wotchuka kwambiri pakati pa omwe amasankha kudya molondola. Palinso zakudya zingapo zopangidwa monga chimanga zophatikizidwa ndi ndiwo zamasamba komanso nyama yotsika.
Chosangalatsa ndichakuti GI ya mbewu zosaphika ndi zophika zili m'magulu osiyanasiyana:
- malamba a nyemba - 55,
- zophika zophika - 40.
Zomwe zimapangidwira komanso zomwe zimapezeka m'thupi sizisintha, ndipo zisonyezo zimasiyanasiyana chifukwa cha kupezeka kwa madzi mumbale yophika.
Zogulitsa ndi za gulu lapakati. Kuphatikiza mkaka kapena shuga kumawonetsa zotsatira zosiyana kotheratu, kusamutsa mbewu m'magulu a chimanga okhala ndi index yayikulu ya glycemic. 100 g ya Buckwheat kotala imakhala ndi chakudya, zomwe zikutanthauza kuti muyenera kupewa kudya chakudya chamadzulo ndikuphatikiza ndi zakudya zina zamagulu. Ndikwabwino kuphatikiza ndi masamba ndikuwonjezera mapuloteni momwe mumakhala nsomba, nyama ya nkhuku.
Mpunga
Kuchita kwa mpunga kumatengera zosiyanasiyana. Mpunga Woyera - phala, lomwe limadutsa njira yoyeretsera komanso kupera - lili ndi chisonyezo cha 65, chomwe chikugwirizana ndi gulu lapakati lazinthu. Mpunga wakuda (wopanda peeled, wosapukutidwa) umadziwika ndi kuchuluka kwa magawo 20, zomwe zimapangitsa kuti azikhala otetezeka kwambiri kwa odwala matenda ashuga.
Mpunga - phala lotchuka kwambiri padziko lonse lapansi lomwe limakupatsani mwayi wokhutitsa thupi ndi zinthu zofunika
Mpunga ndi malo osungira mavitamini a gulu B, E, macro- ndi ma microelements, komanso ma amino acid ofunikira. Odwala amafunikira izi kupewa matenda ashuga (polyneuropathy, retinopathy, matenda a impso).
Mitundu ya brown imakhala yothandiza kwambiri mu kuchuluka kwa zinthu zomwe thupi limafunikira komanso zikuwonetsa zina za GI ndi zopatsa mphamvu. Choipa chokha ndi moyo wake waufupi.
Mapira
Phula la mapira limatengedwa kuti ndi mankhwala okhala ndi mlozera wapamwamba. Imatha kufikira 70, zimatengera kuchuluka kwa kachulukidwe. Makulidwe a phala, amakula shuga. Komabe, zinthu zofunikira zimapangitsa kuti zisakhale zotchuka:
- kupewa matenda a mtima;
- kuthamanga kwa kuchoka kwa poizoni m'thupi;
- zabwino chimbudzi;
- kutsika kwa cholesterol m'mwazi;
- kuthamanga kwa lipid kagayidwe, chifukwa chake mafuta amachepetsa;
- matenda a kuthamanga kwa magazi;
- kubwezeretsa ntchito kwa chiwindi.
Phala la tirigu
Mafuta a tirigu ali ndi zisonyezo zochokera pa 40 mpaka 65 mfundo. Pali mitundu ingapo ya tirigu wamafuta omwe amatchuka ndi odwala omwe ali ndi matenda ashuga komanso otchuka ndi mankhwala awo othandizira:
- Arnautka
- Bulgur
- zilembedwe
- wamkulu.
Arnautka
Ichi ndi phala kuchokera pakupera tirigu wamasika. Kapangidwe kake kumakhala ndi mavitamini, ma amino acid, ma microelements omwe amathandizira kulimbitsa chitetezo cha mthupi, kubwezeretsa thanzi la mtima ndi mitsempha yamagazi, kukonza ntchito yamkati wamanjenje. Kuphatikiza apo, croup imatha kupititsa patsogolo kukonzanso khungu komanso zomwe zimachokera, zomwe ndizofunikira pakubwera kwa matenda ashuga.
Bulgur
Mtundu wa phala lomwe limapezeka ndi mbewu zosakola za tirigu. Kenako zimawuma padzuwa, kusenda ndi kuphwanyidwa. Mankhwalawa amapatsa chakudya chamtsogolo mtsogolo. Ndondomeko yake ndi 45.
Bulgur ikhoza kugwiritsidwa ntchito yonse. Izi ndi zofiirira zokhala ndi chipolopolo chapamwamba. Ndiye phala iyi yomwe ili ndi michere yambiri komanso michere yambiri. Bulgur yadzala:
- tocopherol;
- Mavitamini a B;
- vitamini K;
- kufufuza zinthu;
- carotene;
- mafuta acores;
- zinthu phulusa;
- CHIKWANGWANI
Zakudya zochokera ku Bulgur - zokongoletsera za tebulo
Kugwiritsa ntchito njere pafupipafupi kumabwezeretsa vuto lamanjenje, kumayendetsa kagayidwe kachakudya, komanso kumakhudza kugwira ntchito kwamatumbo.
Zolembedwa
Ndi mtundu wapadera wa tirigu wokhala ndi GI 40, yemwe amasiyana mawonekedwe ndi kukula kwake kuchokera kuzinthu zonse zodziwika. Mbewu yotsekera ndi yayikulu kwambiri, yotetezedwa kuchokera kunja ndi filimu yolimba yomwe siyidyedwe. Chifukwa cha izi, phala limatetezedwa ku zinthu zilizonse zoipa, kuphatikiza poizoniyu.
Couscous
Imodzi mwa mitundu ya tirigu wonenepa ndi GI 65. Kapangidwe kake ndi kofunika kwa kuchuluka kwa mkuwa wofunikira pakugwira bwino ntchito kwa minofu ndi mafupa, kupewa mafupa, komanso kuchuluka kwa vitamini B5 komwe kumathandizira kuti masanjidwewo akhale amanjenje.
Chimanga phala
Mbewu yamtunduwu ndiyonso nkhokwe ya mavitamini, ma amino acid ndi mchere, koma iyenera kuyendetsedwa mosamala kwambiri, chifukwa GI ya malondayo imatha kufika 70. Ndikulangizidwa kuti musagwiritse ntchito mkaka ndi shuga pakukonzekera phala ya chimanga. Ndikokwanira kubisa chimangacho m'madzi ndikuwonjezera pang'ono fructose, stevia kapena mapulo manyuwa ngati sweetener.
Zitsamba za chimanga zimatchuka chifukwa cha zomwe zili pazinthu izi:
- magnesium - kuphatikiza ndi mavitamini a B omwe amathandizira kuti maselo azikhala ndi insulin, amathandizira pakugwira ntchito kwa mtima ndi mitsempha yamagazi;
- chitsulo - chimalepheretsa kukula kwa kuchepa kwa magazi, kusintha njira ya maselo ndi mpweya;
- zinc - imathandizira kugwira ntchito kwa kapamba, kumalimbitsa chitetezo cha mthupi;
- Mavitamini a B - kubwezeretsa dongosolo lamanjenje, kugwiritsa ntchito kwawo ndi njira yoteteza pakukonzekera zovuta za shuga;
- beta-carotene - imasinthasintha ntchito ya katswiri wowonera, imalepheretsa mawonekedwe a retinopathy.
Perlovka
Phala la barele ndi mtsogoleri pamgulu la zakudya zabwino komanso zopatsa thanzi. Index ndi 22-30 ngati yophika m'madzi popanda kuwonjezera mafuta. Porridge imakhala ndi mapuloteni ambiri ndi fiber, iron, calcium, phosphorous. Ndizinthu izi zomwe zimayenera kukhalapo pakudya kwa tsiku ndi tsiku kwa munthu wathanzi komanso wodwala.
Balere ilinso ndi zinthu zomwe zimakhudzana ndikuchepetsa kuchuluka kwa shuga m'magazi. Amagwiritsidwa ntchito pokonzekera maphunziro achiwiri crumbly ndi viscous mu chilengedwe, soups.
Perlovka - "mfumukazi" ya chimanga
Manka
Semolina, m'malo mwake, amamuwona ngati mtsogoleri pazakudya zochepa zomwe zimapangidwa, pomwe ali ndi chimodzi mwazinthu zazikulu kwambiri:
- ma grores obiriwira - 60;
- phala yophika - 70-80;
- phala mkaka ndi supuni ya shuga - 95.
Sikulimbikitsidwa kuti mugwiritse ntchito pazakudya za anthu odwala matenda ashuga komanso anthu omwe akuyesera kuti achepetse thupi.
Barele akulira
Zogulitsazo ndi za gulu la zinthu zomwe zili ndi mtengo wololera wapakati. Mphesa zosakhwima - 35, phala lochokera ku balere wonenepa - 50. Mbewu zomwe sizinali kuphunthwa ndi kuphwanya zikhale ndi mavitamini ndi michere yambiri, ndipo thupi la munthu limazifunikira tsiku ndi tsiku. Zomwe zili mu cell zikuphatikiza:
- calcium
- phosphorous;
- manganese;
- mkuwa
- ayodini;
- mafuta acores;
- tocopherol;
- beta carotene;
- Mavitamini B.
Oatmeal ndi Muesli
Phula la oat limadziwika kuti ndi chinthu chofunikira patebulo. GI yake ili pakatikati, zomwe zimapangitsa oatmeal kuti ikhale yothandiza, komanso yotetezeka:
- flakes zosaphika - 40;
- pamadzi - 40;
- mu mkaka - 60;
- mkaka ndi supuni ya shuga - 65.
Oatmeal - mbale yololedwa ya zakudya za tsiku ndi tsiku za anthu odwala komanso athanzi
Kukhazikitsa phala pompopompo sikofunika, ngati muesli (GI ndi 80). Popeza, kuphatikiza ma flakes, shuga, mbewu, ndi zipatso zouma zitha kuphatikizidwa. Palinso chovala chowoneka bwino chomwe chimayenera kutayidwa.
Malangizo a Katswiri
Zakudya zimakhala ndi mafuta opitilira 70% pamapangidwe awo, omwe ali ndi katundu woti athe kugumuka. Zomwe zimagawika mwachangu kwambiri, magazi a shuga amawonjezeka kwambiri. Pali njira zomwe zimakuthandizani kuti muchepetse GI ya zomwe zakonzedwa, kuti magawanidwewo amachepetsa, komanso kuti akhale otetezeka kwa odwala matenda ashuga:
- kuwonjezera supuni ya mafuta masamba;
- gwiritsani ntchito miyala yoyera kapena imodzi yomwe singathe kupera;
- osagwiritsa ntchito zakudya zomwe zili ndi cholozera pamwamba paomwe mumadya tsiku lililonse;
- gwiritsani ntchito chowiritsa chowirikiza;
- kukana kuwonjezera shuga, kugwiritsa ntchito zina ndi zotsekemera zachilengedwe;
- phatikizani phala ndi mapuloteni komanso mafuta ochepa.
Kutsatira upangiri wa akatswiri kumakupatsani mwayi kuti musadye zakudya zopatsa thanzi zokha, kupeza zinthu zonse zofunika, komanso kuti njirayi ikhale yotetezeka.
