Glycemic index ndi zopatsa mphamvu za zakudya zotchuka

Pali zikhalidwe za thupi zomwe zimafuna kutsatira kwambiri malamulo a mankhwala azakudya. Pakati pawo - matenda a shuga, kunenepa kwambiri, matenda a m'mimba, matenda a chiwindi ndi impso. Mndandanda wamtundu wa glycemic ndi zopatsa mphamvu za zakudya zomwe zimatchuka zimakupatsani mwayi wopanga mndandanda wazanu powonjezera kapena kupatula zinthu zina.

Mlozera wa Glycemic

GI - chithunzi chomwe chimafotokozera kuchuluka kwa kuchuluka kwa glucose wamafuta pambuyo poti wapanga chinthu. Tsopano pali matebulo angapo momwe zidawerengedwa zidawerengedwa kale. Mawerengero adapangidwa poyerekeza momwe thupi limayankhira ndi shuga wangwiro, yemwe mndandanda wawo ndi magawo zana, ndi chakudya china.

Mitengo yotsika ya GI imawonetsa kuti shuga ya magazi imakwera pang'onopang'ono komanso pang'ono. Akwera manambala, glycemia imakulirakudya mutatha kudya.

GI imatengera izi:

• mtundu wa ma-saccharides mu mawonekedwe;
• kuchuluka kwa fiber;
• njira yokonza zinthu;
• kuchuluka kwa chakudya cham'madzi ndi lipids ndi mapuloteni.

Zopatsa mphamvu

Kalori ndi kuchuluka kwa mphamvu zomwe thupi limalandira ndikudya zinthu zina chifukwa chogawa zinthu zosavuta. Kuthamanga kwa chakudya kumayesedwa m'milogalories (kcal). Oxidation imapatsa thupi mphamvu yotsatirayi:

• 1 g mapuloteni - 4 kcal;
• 1 g ya lipid - 9 kcal;
• 1 g chakudya - 4 kcal.

Kudziwa zigawo za mankhwala - kuthekera kwa kukonza zakudya zanu

Podziwa kuchuluka kwa zinthu zomwe zimapezeka, munthu amatha kuwerengera kuchuluka kwa mphamvu zomwe munthu adzalandire ndi mbale yomwe wadya.

Agologolo

Chofunikira tsiku lililonse ndi thupi pafupifupi 2 g pa kilogalamu ya thupi. Oposa theka la zinthu zomwe zikubwera ziyenera kukhala m'gulu lazomera. Mukamalemba chakudya chamagulu, muyenera kuphatikizapo zakudya zomwe zimakhala ndi mapuloteni ambiri, koma nthawi yomweyo zimakhala ndi zopatsa mphamvu zochepa.

Lipids

M'pofunika kuchepetsa kuchuluka kwa mafuta a nyama ndikuwonjezera milomo yazomera. Lipids za nyama zimayambitsa kuchuluka kwa triglycerides ndi cholesterol m'magazi oyendayenda, ndikuwonjezera mwayi wokhala ndi atherosulinosis. Izi ndizofunikira kuziganizira mu shuga mellitus, pomwe macro ndi microangiopathies amakhala othandizana ndi odwala.

Zakudya zomanga thupi

Ndikwabwino kudya zakudya zomwe zimakhala ndi mafuta ochulukirapo ophatikizidwa, ndikuzisiya mafuta osavuta okhala ndi mafuta okhala ndi glycemic. Zakudya zambiri, zipatso, nyemba, zipatso zimayambitsidwa m'zakudya.

Mavoti onse

Ichi ndi chizindikiro chomaliza, poganizira zinthu zingapo zomwe zimapangidwira nthawi imodzi (GI, zopatsa mphamvu, kuchuluka kwa lipids ndi chakudya). Mulingo wama 10-point umagwiritsidwa ntchito, akamagwiritsa ntchito, samazindikira phindu la zomwe amapangira thupi, koma momwe zimakhudzira kuwonda. Ziwerengero zapamwamba kwambiri zikuwonetsa kuti mankhwalawo amayenera kudyedwa pafupipafupi, otsika - ochepa kapena osatero konse.

Mtengo wazakudya

Chizindikirochi chimawerengeredwa poganizira kuchuluka kwa mavitamini, mchere, amino acid, ma phytoelements omwe amaphatikizidwa mu malonda (osaphatikiza lipids ndi chakudya). Apa pamalopo pali mitengo 100, pomwe 0 ndi yotsika kwambiri kuposa 100 ndipo 100 ndiyo yokwera kwambiri.

Zamasamba

Masamba amtundu wa mavitamini, mchere, fiber. Kuphatikizidwa kwa zinthu zoterezi mu chakudya kumakhala ndi zotsatira zabwino mthupi la munthu, zimakonzanso chakudya cham'mimba, kumawonjezera mwayi wokhala ndi vitamini uliwonse pakapangidwe. Zamasamba ziyenera kukhala gawo lofunikira kwambiri pazosankha za tsiku ndi tsiku osati za wodwala zokha, komanso wathanzi.

Zogulitsa sizikhala ndi lipids, zimakhala ndi mapuloteni ochepa komanso chakudya. Nthawi zambiri, otsika-kalori. Mtengo waukulu wamasamba ndikuti ali ndi gawo lalikulu la ascorbic acid, pectin, folic acid, carotene, ndi mchere. Chofunikira cha tsiku ndi tsiku - osachepera 600 g.

Gome likuwonetsa zisonyezo za GI ndi zopatsa mphamvu zamasamba otchuka kwambiri.

GI ndi deta ya kalori - kuthekera kowonjezera kapena kupatula pazofunikira

Momwe mungawonjezere kumwa zamasamba
Pali maupangiri angapo owonjezera "okhala" pamabedi pazakudya za tsiku ndi tsiku:

Glycemic index ya mkate

• masangweji ndi masamba osankhidwa;
• pitsa wamasamba;
• msuzi wopangidwa ndi nyumba kutengera masamba abwino kapena oundana;
• supu zamasamba, borsch;
• ngati munthu amakonda kudya m'malesitilanti ndi m'misika, kulamula saladi masamba, zokhwasula-khwasula, masamba ophika monga mbale yakumbuyo;
• kuchapa, kudula ndi kuyika masamba omwe mumawakonda m'malo otchuka, kuti pakhale chilakolako chofuna kuwadya;
• mtengo wazakudya zamafuta owundana sizimasiyana ndi zakudya zatsopano, kotero mutha kuziwonjezera mosamala ku maphunziro oyamba komanso achiwiri.

Zipatso ndi zipatso

Chipatso ndi chipatso chokoma cha chitsamba kapena mtengo, choyenera kudya. Izi ndizofunikira pakuwoneka bwino (makamaka vitamini C), zofunika kwambiri pakudya tsiku lililonse. Mwa kuchuluka kwa mphamvu, zipatso zambiri zimakhala ndi izi:

• mapuloteni - pafupifupi 10%;
• lipids - pafupifupi 3-5%;
• chakudya - 85-90%.

Mitundu yambiri ya chakudya sichimasokoneza kuphatikizidwa muzakudya zamafuta ngakhale odwala omwe ali ndi matenda ashuga, popeza pali zipatso zingapo zomwe zimakhala ndi index ya glycemic yotsika. CHIKWANGWANI ndi vitamini wamphamvu ndi mchere wambiri zomwe zingakuthandizeni.

Zipatso ndi zipatso zili ndi izi:

• beta carotene;
• Mavitamini a B;
• tocopherol;
• nicotinic acid;
• kufufuza zinthu (potaziyamu, chitsulo, manganese, calcium);
• zofunika ma amino acid;
• bioflavonoids.

Zinthu zomwe zili pamwambazi ndizofunikira kulimbitsa makoma olimbitsa ndikuwonjezera kukweza kwake, kukhazikika kwa magazi, komanso kusintha matendawa. Amatha kuteteza thupi ku ma free radicals, kusintha magazi, kukhala ndi antitumor, kubwezeretsa chitetezo.

Zipatso ndi zipatso - zofunikira kwambiri pazakudya za tsiku ndi tsiku za munthu wathanzi komanso odwala matenda ashuga

Mafuta ndi chimanga

Zizindikiro za GI, kuchuluka kwa zopatsa mphamvu ndi zopatsa mphamvu zamafuta m'matumbo zimadalira mwachindunji mtundu wa zopangira zomwe zimagwiritsidwa ntchito ndi njira yothandizira, ndi zinthu zopangidwa ndi ufa - pa mtundu wa ufa. Zothandiza kwambiri ndizomwezi zomwe sizinapukutidwe ndikuchotsa chipolopolo (mpunga wa bulauni, oatmeal). Muli chipolopolo chomwe chili ndi mapuloteni ambiri, mavitamini a B, iron, tocopherol, ma amino acid ofunikira komanso michere. Kuphatikiza apo, chimanga chosasinthika chimakhala ndi GI yotsika, chifukwa amadziwika ndi kuyamwa pang'onopang'ono kwa chakudya chamafuta kuchokera m'matumbo am'magazi.

Maphala odziwika omwe amapambana odwala omwe ali ndi matenda ashuga komanso omwe asankha kukhala ndi moyo wathanzi:

• Buckwheat (GI 40-55, 355 kcal) - phala lophika limakhala ndi index yotsika ya glycemic kuposa yophika. Ili ndi chitsulo chofunikira kwambiri, sichimakhala chokwanira ndi lipids. Ndikofunika kudya m'mawa ndi mapuloteni.
• Mpunga (zoyera - 65 ndi 339 kcal, bulauni - 45 ndi 303 kcal) uli ndi mavitamini a B komanso ma amino acid ofunikira.
• Millet (GI 70, 348 kcal) - ndikofunika kupanga sparse porridge, ndiye kuti ili ndi shuga wochepa. Amamanga ma radicals aulere, amachotsa cholesterol yowonjezereka, imakhudza chiwindi, ndikuyambitsa kugaya chakudya.
• Wheat groats (GI kuchokera 40 mpaka 65) - gululi limaphatikizapo arnautka, grandcous, bulgur ndi spelling. Mankhwalawa ndi opatsa mphamvu kwambiri, koma amachepetsa shuga, amathandizanso kusinthika, matumbo a m'mimba, amathandizira ntchito yamkati yamanjenje.
• Ma grits a chimanga (GI mpaka 70, 353 kcal) - ali ndi kuchuluka kwakukulu kwa magnesium, zinc, iron, mavitamini B, A.
• Perlovka (GI mpaka 30, 350 kcal) ndi mtsogoleri wazachitetezo komanso zothandiza. Muli mapuloteni ambiri, fiber, kufufuza, ali ndi katundu wochepetsa kuchuluka kwa glucose m'magazi.
• Barley groats (yaiwisi - 35, yophika - 50, 349 kcal) - itha kuchepetsa mafuta m'thupi, imapangitsa khungu kukhala lamkati, amalimbitsa chitetezo chokwanira.
• Oatmeal (GI 40, 371 kcal) ndi mankhwala otetezeka komanso athanzi, koma mbewu monga chimanga ziyenera kugwiritsidwa ntchito popanda zowonjezera komanso zosafunika.

Zogulitsa zamtundu wa zamtundu wa zodziwika kuchokera ku gulu lalikulu la glycemic index (70-95). Kuphatikizikako kumaphatikiza chakudya cham'mimba, chomwe chimapatsa nthawi yayitali, koma nthawi yomweyo zimachulukitsa shuga.

Zinthu zamkaka

Awa ndi magwero abwino a calcium, omwe ndi ofunikira kupewa matenda a musculoskeletal system. Kuphatikiza apo, calcium imathandizira kuphatikizika kwina kwa collagen, imapereka mano athanzi, imathandizira ntchito ya minofu. Mkaka uli ndi bactericidal katundu, umatha kuchepetsa mphamvu ya wayilesiyo mthupi, umamangirira zinthu zapoizoni.

Zina mwazinthu zilizonse zimakhudzidwa, motero ndi bwino kugwiritsa ntchito:

• kefir - imalepheretsa matenda am'matumbo, imapangitsa kugwira ntchito kwamkati ndi zotumphukira zamitsempha;
• wowawasa zonona - ngakhale mayezo mahomoni;
• tchizi - imalimbitsa mkhalidwe wamafupa;
• tchizi chanyumba - imayang'anira magwiridwe antchito a cartilage, amatenganso nawo mbali yakuchira;
• mkaka wophika wophika - umalimbikitsa m'mimba, umachepetsa ludzu;
• yogati - njira yothandiza pakugwirira ntchito kwamanjenje, chitetezo chamthupi;
• buttermilk - amachepetsa kulemera, amachotsa cholesterol yowonjezera.

Katundu wa mkaka - chosungira cha zinthu zina mwabwinobwino komanso kukula kwa thupi

Nyama ndi mazira

Zakudya izi zimapatsa mapuloteni. Thupi laumunthu limafunikira ma amino acid 20 kuti agwire ntchito moyenera, 9 ya omwe amayenera kuperekedwa nthawi zonse ndi chakudya. Nkhuku ndi ng'ombe zimadziwika kuti ndizotchuka kwambiri chifukwa chokhala ndi mafuta ochepa. Ham, nyama yankhumba ndi mitundu ina ya nkhumba imakhala ndi lipids yambiri, kotero kugwiritsa ntchito kwawo kuyenera kukhala kochepa.

Pophika, gwiritsani ntchito mphamvu, kuwiritsa, kuwonda, kuwotcha. Ayenera kuphatikizidwa ndi masamba abwino kapena owotcha, chimanga.

Nyama ndi mazira - zopangidwa m'gulu la GI yotsika komanso yapakati

Nsomba ndi nsomba zam'nyanja

Kufunika kwa gululi kuli pakupezeka kwamafuta omega-3 acids, omwe amathandiza kwambiri popewa matenda a mtima. Kuphatikiza apo, nsomba ndi nsomba zam'madzi zimakhala:

• phosphorous ndi calcium - kwa kagwiritsidwe kantchito ka minofu ndi mafupa abwino a mano;
• mkuwa - kapangidwe ka maselo am magazi, zotumphukira zama minofu ndi mafupa amitsempha;
• ayodini - kwa yachibadwa magwiridwe antchito;
• chitsulo - mapangidwe a hemoglobin ndi kayendedwe ka okosijeni m'maselo ndi minofu ya thupi;
• potaziyamu - kugwira ntchito bwino kwa minofu, minyewa yamanjenje, kuthamanga kwa magazi;
• magnesium - kusintha kagayidwe, kugwira ntchito koyenera kwa minofu ndi mafupa, mapangidwe a DNA;
• zinc - chifukwa cha kutenga pakati pa mwana, kubwezeretsa ntchito ya chitetezo.

Nyanja kale ili ndi GI ya 22, nkhanu zophika - 5, makeke amtundu wa nsomba - 50, timitengo ta nkhanu - 40. Zina zonse zomwe zimapanga gulu lino zimakhala ndi mndandanda wa 0.

Zakumwa

Madzi amchere ndi imodzi mwazakumwa zomwe zimagwiritsidwa ntchito tsiku ndi tsiku (canteen) komanso monga gawo la njira zochiritsira (curative-canteen, medical-mineral).

Madzi ndi nkhokwe inanso yosungirako mavitamini ndi michere. Zokonda zimaperekedwa ku zakumwa zatsopano zomwe zimapangidwa, m'malo mosungira, zomwe zimakhala ndi utoto wambiri komanso mankhwala osungirako. Akatswiri othandiza kwambiri adazindikira kuti mandimu a mandimu, phwetekere, mabulosi abulu, mbatata ndi makangaza. Kuti mupatse kutsekemera pang'ono, onjezerani uchi pang'ono kapena mapulo manyumwa.

Ngakhale khofi imawonedwa ngati chopatsa mphamvu, ndibwino kukambirana momwe mungagwiritsire ntchito ndi dokotala kapena wazakudya zanu. Kuchokera pa tiyi, mitundu yobiriwira imakondedwa, komanso tiyi wodzipangira weokha wokhazikitsidwa ndi masamba a rasipiberi ndi masamba a mabulosi.

Zakumwa zoledzeretsa nthawi zambiri zimasiyanitsidwa ndi zakudya. Nthawi zina amaloledwa kugwiritsa ntchito vinyo wofiira wouma (osaposa galasi), zakumwa makumi anayi (zosaposa 70-100 ml). Ndikwabwino kukana ma liqueurs, champagne, cocktails okoma, makamaka kwa odwala matenda ashuga.

Zakumwa - gawo lofunikira la zakudya za tsiku ndi tsiku, zomwe zimafunanso kukonza

Index ya Zopatsa Thanzi

Ma CPI akuluakulu kwambiri amakhala ndi masamba obiriwira atsopano: letesi, masamba a Brussels ndi kabichi wa foloko. Amatsatiridwa ndi masamba obiriwira okhazikika omwe amatha kugwiritsidwa ntchito mwatsopano komanso oundana (katsitsumzukwa, broccoli, artichoke, udzu winawake, nkhaka, zukini).

Pafupifupi CPI yomweyo (pafupifupi 50) ali ndi masamba obiriwira, nyemba ndi zipatso zatsopano. Malo a 35 mayunitsi amatenga masamba omwe amakhala ndi wowuma m'mapangidwe awo (mbatata, rutabaga, dzungu, kaloti, parsnips). Malo otsatira anapatsidwa tirigu ndi mitundu yosiyanasiyana ya mtedza (22 ndi 20). CPIs ya 15 ndi pansipa ili ndi zinthu zotsatirazi:

• nsomba
• zopangidwa mkaka;
• nyama;
• mazira
• Tchizi
• tirigu wokonzedwa, zinthu zophika mkate kuchokera ku tirigu;
• batala, margarine;
• mitundu yonse ya maswiti.

Zosankha zachitsanzo za zakudya zopatsa thanzi komanso matenda ashuga

1. Chakudya cham'mawa: nsomba yophika, kabichi ndi saladi wa apulo, chidutswa cha mkate, tiyi wopanda mafuta.
2. Zosakhazikika: tiyi wopanda shuga, masamba puree.
3. Chakudya chamasana: msuzi wamasamba, chidutswa cha ng'ombe yophika, buledi, apulo, kapu ya mchere wopanda madzi.
4. Zovuta: cheesecakes, compote.
5. Chakudya chamadzulo: dzira lophika, masamba a nyama ndi kabichi, mkate, tiyi.
6. Zakudya zoziziritsa kukhosi: kapu ya kefir.

Ndikofunika kukumbukira kuti kudziletsa palokha pazovomerezeka ndizoletsedwa. Thupi la onse amoyo wathanzi komanso wodwala liyenera kulandira mavitamini onse ofunikira, kufufuza zinthu, zinthu zofunikira m'thupi kuti zizigwira ntchito moyenera komanso kuchira msanga.