Zakudya zambiri zimaphatikizapo chakudya. Akamwetsa, amadzaza shuga ndikuchita zingapo. Chifukwa cha izi, kuchuluka kwakanthawi kochepa m'magazi kumachitika. Glycemic index (GI) imakuthandizani kuti mumvetsetse momwe chakudya chambiri chimagwirira mu magazi ndikuyambitsa kudumpha koteroko.
Zambiri
GI yazinthu zonse ndi yofanana kuyerekezera ndi chizindikiro chomwecho cha shuga. Ali nawo ofanana ndi 100, ndipo pazinthu zina amakhala kuchokera 1 mpaka 100. Zakudya zonse zitha kugawidwa m'magulu atatu:
- zakudya zotsika za GI (mpaka 55);
- zakudya zomwe zili ndi GI wamba (kuyambira 56 mpaka 69);
- zakudya zapamwamba za GI (pamwambapa 70).
Zakudya za glycemic index za matenda ashuga zimakupatsani mwayi wowongolera kuchuluka kwa chakudya chamagulu omwe amadya komanso kuchuluka kwake kwa kusintha kwa glucose. Kuti mumvetsetse bwino menyu, muyenera kudziwa kuti GI yazogulitsa ndizosintha, osati zosasintha. Chizindikiro ichi chimatengera zinthu izi:
- kutentha;
- kapangidwe kazinthu;
- kukula kwa zipatso kapena ndiwo zamasamba.
GI imathanso kuchepa kapena kuwonjezeka ndi kuphatikiza mitundu yosiyanasiyana ya chakudya (mwachitsanzo, mapuloteni nthawi zambiri amatsitsa kuchuluka kwa GI yazakudya zamafuta ambiri). Kutsatira zakudya zamagulu a glycemic, wodwala matenda ashuga amatha kudya zakudya zambiri kuchokera kwa anthu wamba. Kuperewera kwa njira yolimba kumapangitsa kuti azitha kudziwa zovuta zolembedwa.
Zakudya zokhala ndi GI yotsika zimatenga nthawi yayitali kuti zigaye kuposa chakudya chokhala ndi kuchuluka kwapakatikati kapena kwapakatikati, kuti munthu asamve njala kwanthawi yayitali
Zakudya zomanga thupi komanso zosavuta
Zakudya zamafuta onse zimagawika muzosavuta (chimodzi ndi ziwiri) komanso zovuta (multicomponent). Pa mashuga osavuta, shuga, galactose, ndi fructose amapezeka muzakudya, ndipo zakudya zovuta zimayimiriridwa ndi wowuma, insulin, ndi glycogen. Mu shuga, kuchuluka kwa shuga wokhala ndi gawo limodzi lomwe amamwa kuyenera kuchepetsedwa, ndikupatsa chidwi ndi zovuta za chakudya. Amakimbidwa kwa nthawi yayitali ndipo amawonongeka pang'onopang'ono, kotero sizimayambitsa kusinthasintha kwakukali pamlingo wa glucose m'magazi. Magulu ophatikiza chakudya chopatsa thanzi oterowo amatha kukhala mbewu monga chimanga, masamba komanso zakudya zina zonse zokhala ndi fiber.
Zakudya zamafuta osavuta zimachulukitsa shuga wamagazi, koma posakhalitsa mtengowu umatsikanso mwachangu, ndipo munthu amakhala ndi njala yayikulu. Amapezeka m'maswiti onse, zipatso zina ndi mikate yoyera. Chimodzi mwazinthu zotere nthawi zonse chimayenera kukhalapo kwa wodwala matenda ashuga chifukwa cha hypoglycemia, chifukwa chitha kuthandizira kuthetsa zizindikiro zosasangalatsa. Kuphatikiza apo, nthawi zina pamlingo wocheperako, thupi limafunikiranso zamafuta ochepa, popeza kusakhalapo kwawo kumatha kuyambitsa kutopa, kugona komanso kusinthasintha. Ndibwino kuti odwala matenda ashuga azitenga kuchokera ku zipatso zomwe zili ndi GI wamba, osati kuchokera ku zakudya zowoneka bwino, zamafuta ndi shuga.
Mfundo yazakudya
Zakudyazi, zomwe zimakhazikitsidwa pakuwerengera GI, sizogwiritsidwa ntchito pokhapokha ngati pali matenda a shuga. Anthu omwe akufuna kuchepetsa thupi popanda kupsinjika thupi nthawi zambiri amapempha thandizo. Chakudyacho chimaphatikizapo magawo atatu:
- kuchuluka kwa kulemera (pakadali pano zakudya zokhala ndi GI yotsika ndizomwe zimaloledwa kudya, zimatha pafupifupi masabata awiri);
- kuphatikiza cholinga chomwe chakwaniritsidwa (chololedwa kugwiritsa ntchito mbale ndi GI yotsika komanso yapakatikati, pakapita nthawi gawo limatenga masiku 10-14);
- kusamalira mawonekedwe (maziko a menyu ndizinthu zonse zomwe zili ndi GI yotsika komanso yapakatikati, koma nthawi zina zimakhala zotheka kuphatikiza mbale zopanda vuto zomwe zili ndi GI yayikulu).
Mukamapanga menyu, simuyenera kuganizira za GI zokha, komanso za caloric zomwe zimapangidwazo, komanso kuchuluka kwa mapuloteni, mafuta ndi chakudya m'menemu.
Zakudya ndi index ya glycemic zimakuthandizani kuti muchotse mapaundi owonjezera osamenya thupi, lomwe limafooka chifukwa cha matenda ashuga
Zosintha zachitsanzo
M'masabata awiri oyamba kutsika thupi, mwina munthu wodwala matenda ashuga akhoza kuwoneka motere:
- kadzutsa - phala iliyonse pamadzi, yolola shuga, yokhala ndi ma apricots atsopano ndi tiyi wopanda mphamvu;
- akamwe zoziziritsa kukhosi - zipatso zina zotsika GI;
- nkhomaliro - amadana msuzi wamasamba, saladi ndi mkaka wa nkhuku yophika;
- tiyi wamadzulo - kuyamwa kwa birch;
- chakudya chamadzulo ndi masamba abwino.
Zogulitsa zimatha kusinthidwa kuti chakudya chisasokoneze. Mukamasankha, muyenera kutsogozedwa ndi GI ndi kuchuluka kwa michere yomwe ili mwa iwo. Saladi amathiridwa ndi mandimu ndikuwazidwa ndi zitsamba zouma (nthawi zina mumathanso kuwaza ndi mafuta pang'ono azitona).
Kodi kukana ndi chiyani?
Ngati ndi kotheka, ndibwino kukana chakudya chokwanira, popeza chili ndi GI yayitali kwambiri, ndipo ndi matenda a shuga sizingabweretse zabwino. Nayi mndandanda wachitsanzo cha zinthu ngati izi:
- chakudya chofulumira, chakudya cholimbitsa thupi, zakudya zomalizidwa;
- kusuta nyama;
- chokoleti cha mkaka ndi maswiti;
- tchipisi, otayika;
- wokondedwa;
- margarine;
- mpunga oyera wopukutidwa;
- makeke ndi makeke;
- mikate yoyera;
- mbatata yokazinga.
Zakudya zamafuta sizimangokhala ndi GI yapamwamba, komanso zimapanga katundu wambiri pachiwindi ndi kapamba, zomwe zimatsogolera ku ma cholesterol plaque m'matumba. Zimawonjezera chiopsezo cha zovuta za matenda osokoneza bongo kuchokera kugaya dongosolo ndi mtima
Zakudya zopindulitsa
Zakudya za index za glycemic zimathandiza munthu wodwala matenda ashuga kuti azisamalira matendawa kuti azikhala bwino. Zotsatira zabwino za chakudya chamtunduwu:
- kusintha kwa kulemera kwa thupi (kuchotsa mapaundi owonjezera) ndi kupewa kunenepa kwambiri mtsogolo;
- kusowa kwachisoni kwanjala ndipo, monga chotulukapo, kuchepa kwa kulakalaka kwa zakudya zoletsedwa ndi chakudya “chofulumira”;
- kukhalabe ndi shuga wabwinobwino m'mwazi, chifukwa cha kayendedwe kabwino kazinthu kena m'magazi;
- kuchepa kwa kuchuluka kwamafuta owoneka bwino m'thupi (madipoziti ozungulira ziwalo zamkati);
- kumverera kwa kupepuka ndi mphamvu chifukwa cha chakudya chopatsa thanzi komanso chopatsa thanzi.
Musanasankhe zakudya zilizonse, muyenera kufunsa endocrinologist, kuti musavulaze thupi lanu. Dokotala amatha kukuwuzani zanzeru komanso zovuta zina zomwe zimakhudzana ndi umunthu wa wodwalayo komanso matenda ake. Chakudya cha wodwalayo chimayenera kudzaza thupi lake ndi mphamvu, osadzaza kwambiri kapamba, komanso osachulukitsa chiopsezo cha matenda ashuga.
