Chithandizo cha zakudya ndi imodzi mwamagawo othandizira odwala matenda ashuga. Kusintha kwa moyo wazaka zambiri, odwala ayenera kumvetsetsa bwino zovuta zovuta zamankhwala am'magazi, kugwiritsa ntchito pafupipafupi zolemba. Zinakhazikitsidwa kuti pofuna kupewa zovuta, anthu odwala matenda ashuga ayenera kukonda kwambiri zinthu zomwe zimakhala ndi "pang'ono pang'onopang'ono" komanso mafuta ochepa a glycemic index (GI). Kodi ndi ziti zomwe zikupanga? Kodi kugwiritsa ntchito michere kuli kwangozi zili pati?
Zakudya zomanga thupi zosiyanasiyana
Popereka lingaliro la odwala, ma endocrinologists amakupatsani zakudya zomwe zingakuletsereni pang'ono kapena, malinga ndi momwe wodwalayo alili, kupatula kwathunthu kwa chakudya "chothamanga". Kwa mapuloteni ndi mafuta, chakudya chamagulu odwala matenda ashuga chimakhala chogwirizana ndi zikhalidwe za munthu wathanzi. Nthawi zambiri, lembani anthu odwala matenda ashuga a 2 omwe ali ndi thupi kwambiri komanso matenda oopsa.
Zopatsa mphamvu zimagawidwa malinga ndi kuthamanga kwa zochita zawo osati "mwachangu" komanso "wodekha". Adakali "mphezi mwachangu." Ndi matenda amtundu uliwonse, wodwala matenda ashuga amafunika kudyetsedwa mwanjira yoti glucose amalowa m'magazi bwino. Kudumphadumpha koopsa m'magazi a glycemic kumachitika pakatha kupukusa chakudya cham'mimba mosavuta. Ndikosavuta kuti wodwala wodalira insulini azilumikizana ndi chakudya pochita jakisoni wa mahomoni osakhalitsa, "pansi pa chakudya", kubwezera kukwera. Othandizira kuchepetsa shuga mwanjira yam'mapiritsi sanapangidwe kuti aziyendetsa bwino.
Njira yogaya chakudya chama carbohydrate imakhala mu kuphwanya kwa ma polysaccharides mothandizidwa ndi zigawo za madzi am'mimba mu zigawo zina: glucose ndi fructose. Mashupi osavuta, olowetsedwa m'magazi, amakhala zakudya zam'maselo. Ndikokwanira kuti munthu wodwala matenda ashuga agwiritse ntchito mawonekedwe ofanana ndi chakudya.
"Oteteza" kwa thupi - CHIKWANGWANI ndi glycogen
Zakudya zamagulu omwera zili ndi, kuwonjezera pazakudya zopukutira, CHIKWANGWANI kapena CHIKWANGWANI. Colastaccharide kopitilira muyeso iyi sikumatengedwa ndi thupi la munthu ndipo imachedwa kuyamwa kwa zinthu zina. Ili mu zipolopolo za maselo ena azomera (mbewu, mkate, masamba ndi zipatso zamitengo). Mwachitsanzo, zinthu zotsekemera ndi zopatsa thanzi za confectionery zimakhala ndi "mafuta" opanda kanthu, zilibe fiber.
Zakudya zopatsa mphamvu zimagwira ntchito:
- zoyatsira m'mimba;
- adsorbent ya poizoni ndi cholesterol;
- woyambitsa ndowe.
Kuchekacheka pang'ono kwa mashuga kuchokera ku chakudya kumayamba kupezeka mkamwa, mothandizidwa ndi ma handsa. Glucose imalowa mwachangu kwambiri m'magazi kuposa fructose kapena lactose. Wowuma umapukusidwa m'matumbo ang'onoang'ono. Anthu ochulukirapo amafika pang'onopang'ono komanso m'malo. Kubzala kumachitika nthawi yayitali, ndiye kuti, kunakonzeka munthawi yake. Kwa odwala matenda ashuga, izi ndizofunikira kwambiri.
Zamasamba - Ophatikiza a "Kumanja" Otsika a GI Carbs
Atsogoleri pazinthu za fiber ndi:
- chinangwa (rye, tirigu);
- mkate wa lilime;
- chimanga (oat, buckwheat, barele la ngale);
- pakati pa masamba ndi zipatso - kaloti, beets, malalanje.
Ngati chakudya chopatsa mphamvu chilipo mu chakudya chokwanira, ndiye kuti amatumizidwa mu mawonekedwe a shuga wovuta (glycogen kapena wowuma nyama) ku "malo osungira" a minofu ya minofu ndi chiwindi. Pamenepo, zakudya zamagetsi zimaphwanyidwa kukhala glucose ndikugawa thupi lonse, ndikuthandizira maselo:
- ngati kuli kotheka (panthawi ya matenda);
- pakulimbitsa thupi;
- pamene munthu adya pang'ono kapena panthawi yolakwika.
Akanyamulidwa ndi zakudya zamafuta, michere imasunthira minofu ya adipose. Matendawa amakula - kunenepa kwambiri. Panthawi yosala kudya, yomwe imayambitsidwa ndi zifukwa zosiyanasiyana, chifukwa cha masitolo a glycogen m'chiwindi ndi minofu minofu, pali "katatu chitetezo" chamthupi.
Choyamba, malo ogulitsa amatenga nawo mbali mumtengowo, ndiye mamolekyulu amafuta amayamba kuwola ndikupereka mphamvu mu mawonekedwe a matupi a ketone. Kuyambira pamenepo, munthu akuchepetsa thupi. Cholepheretsa patatu chimateteza munthu aliyense. Koma samapulumutsa wodwala yemwe ali ndi matenda ashuga ku hypoglycemia (kutsika msanga kwa magazi).
Zakudya zokhala ndi zakudya zama "pang'ono" zomwe zimakhala ndi GI yotsika sizabwino kuthetsa hypoglycemia.
Kuukira chifukwa chakudya mopitirira muyeso kapena kuchuluka kwa mankhwala a hypoglycemic kumachitika mofulumira kwambiri, pakapita mphindi. Pakufunika nthawi yochulukirapo kuti masitolo a glycogen awonongeke m'magulu a glucose kuti akhutitse maselo a thupi.
Mlozera wa Glycemic
Asayansi azachipatala a mayiko ambiri amalimbana ndi mavuto azakudya. Kafukufuku pakati pa sayansi ku Toronto (Canada) kwachitika zaka makumi atatu. Kwa nthawi yoyamba, zinali kuchokera pamenepo kuti zotsatira za zoyesazo zinafunsidwa. Mtengo wa GI umawonetsa kuchuluka kwa shuga m'magazi mutatha kudya chinthu china.
Zomwe zimawonetsedwa mumtundu wa tabular zimayengedwa ndikusintha pakapita nthawi. Amapezeka kwambiri. Amakhulupilira kuti tebulo lathunthu kwambiri lili ndi mndandanda wazinthu zoposa 1 chikwi. Yalembedwa pa tsamba la adotolo Mendoza (USA). Zadziwika kuti anthu a ku Russia sakhala omasuka kugwiritsa ntchito gome la America chifukwa limakonda zokonda zosiyanasiyana. Zimatengera zinthu zomwe sizipezeka ku Russia.
Monga lamulo, m'munsi dzina la chakudya limakhala patebulo, m'munsi mndandanda wake wa glycemic. Kuti zitheke, ma carbohydrate akulu amalembedwa m'malembo akulu:
- maltose - 105;
- shuga - 100;
- sucrose - 65;
- lactose - 45;
- fructose - 20.
Zakudya zodwala odwala matenda ashuga zimatha kuwerengedwa
Pazinthu zamagetsi zamagetsi zomwe zimathamanga pamagetsi ofunikira poyimitsa boma la hypoglycemia, GI ili pafupifupi 100 komanso yokwera. Mlozera ulibe magawo a muyeso, chifukwa ndi mtengo wofanana. Chizindikiro chofanizira wamba ndi shuga wangwiro kapena, mwa mawonekedwe ena, mikate yoyera. Mafuta okhala ndi index yotsika ya glycemic (GI ochepera 15), ogwiritsidwa ntchito moyenera, osasintha maziko a glycemic.
Izi zikuphatikiza:
Glycemic index pomelo- masamba obiriwira (nkhaka, kabichi, zukini);
- zipatso zachikuda (dzungu, tsabola wa belu, tomato);
- zakudya zama protein (nyama, bowa, soya).
Porridge (buckwheat, oatmeal, rye mkate) imakulitsa kuchuluka kwa glucose ndi theka kuposa mafuta ochepa okha. Mkaka ndi zotumphukira mu mawonekedwe amadzimadzi - katatu. Zipatso ndizovuta kutengera kupimidwa kwake kwa GI. Zipatso (yamatcheri, cranberries, blueberries) - 20-30; maapulo, malalanje, mapichesi - 40-50.
Kusiyanitsa kwakukulu mumakhalidwe a GI ndizovomerezeka. Izi ndichifukwa chakupezeka kwa zopezeka muzakudya zosiyanasiyana. Kaloti wathunthu amakhala ndi chisonyezero cha 35, chosenda chophika - 92. Chowonetsa chimasiyanasiyana pamipukutu ya kupera kwa chakudya pamlomo wamkamwa. Ngati imaphwanyidwa bwino kwambiri, ndimatulutsa GI yake.
Njira yabwino kwambiri ndiyolembetsedwa pazakudya zomwe zikuwonetsa mawonekedwe ake (mbatata zotentha - 98) ndi mawonekedwe (pasitala wa ufa wa tirigu - 65). Pomwe anaphika ndiwo zamasamba wowotcha kapena durum tirigu azikhala ndi GI angapo a malangizo otsika. Ndipo ngati mumadya pamaso pawo saladi wa kabichi watsopano kapena wowuma (nkhaka), ndiye kuti mutha kuchepetsa kudumpha komwe kumayambira. Ma Endocrinologists amatchula izi kuti "ballast cushion effect."
GI kudzisankhira njira
Zogulitsa zokhala ndi index yotsika ya glycemic ziyenera kukhala zofunika kwambiri pakudya kwa wodwala matenda ashuga. Koma nthawi zina amatha kukhala ndi chidwi chofuna kudya "zoletsedwa" zopatsa mphamvu (keke, keke). Kwa odwala matenda ashuga amtundu wa 2, izi ziyenera kukhalabe maloto osakwaniritsidwa. Sizingatheke kupeza mfundo za GI za "zotsekemera" zosankhidwa. Tiyenera kuwerengera pafupifupi.
Nthawi zina, wodwala yemwe amadalira insulin amatha kusangalala ndi mchere wambiri ndi mlingo wokwanira wa mahomoni
Pamalo abata, mutha kuyesa. Ndikofunikira kuyeza mulingo woyamba wa shuga ndi chipangizo (glucometer). Kuphika ndi kudya 1 mkate mkate (XE) wa mayeso. Maola awiri otsatira, kangapo, ndibwino nthawi zonse, kuchita milingo ya glycemic.
Zabwino, zowerengedwa zikuyenera kukula, kufikira nsonga zawo ndi kugwera pamikhalidwe yokhazikika (8.0 mmol / L), chifukwa hypoglycemic ndiyothandiza. Popanda icho, 1 XE ya chakudya chamagulu amoto masana imadzutsa shuga ndi magawo 1.5-1.8. Chifukwa chake, 5 XE, yodyedwa pakudya m'mawa imatha kuyambitsa kuwerenga kwa glucometer pafupifupi 13 mmol / L. Kusavomerezeka kwa wachibale kumafotokozedwa ndi ukadaulo wazinthu zophikira. GI siivuta kugwiritsa ntchito m'moyo watsiku ndi tsiku, monga mbale zimagwiritsa ntchito kusakaniza kwa zakudya.
Komabe, kuwerengetsa mwachidwi kwamalonda ndi mndandanda wawo wa glycemic kukuwonetsa kukhudzika kwa shuga wodwala. Chifukwa cha zoyesazi, nthanoyi idatsimikizika kuti maswiti 50 g amakweza msempha wa glycemic mthupi mwachangu komanso wokwera kuposa mzere wamafuta oyera a gawo lomweli. Zambiri pa GI zimakulitsa ndikulemeretsa chakudya chopatsa thanzi cha wodwala yemwe ali ndi matenda osokoneza bongo, akuwonetsa zosankha zakusinthira kwazinthu zamagulu a carbohydrate.
