Mndandanda wamtundu wa glycemic ndiwonjezero la glycemia mutatha kudya chinthu china. Mkulu wa glucose amawonjezeka pambuyo pa kuwonongeka kwa ma carbohydrate kupita ku ma monosaccharides m'matumbo am'mimba ndikulowetsedwa kwawo kulowa m'magazi. Madzi a pancreatic (insulin) amathandiza kuti glucose alowe m'maselo ndi minyewa yathupi, potero amachepetsa magazi ake.
Matenda a shuga, kunenepa kwambiri, matenda a zida za endocrine - mikhalidwe yomwe imafuna kuwunikidwa pafupipafupi kuchuluka kwa mafuta omwe adalandiridwa, komanso momwe amathandizira pakuwonjezeka kwa shuga. Kwa izi, kudziwa GI ndikofunikira.
Nkhaka
Mndandanda wamtundu wa glycemic ndi 20, mtengo wa calorific ndi 15 kcal pachinthu chatsopano ndi 11 kcal kwa mchere. Ngakhale kuti nkhaka zambiri ndi madzi, imakhala ndi mavitamini a B, mavitamini ofunikira (ascorbic, pantothenic, nicotinic).
Pectins ndi zakudya zamafuta zimathandizira kuti m'mimba pakhale zovuta, kuchotsedwa kwa mafuta m'thupi. Ndi kunenepa kwambiri komanso "matenda okoma" nkhaka amathandizira kuthetsa edema. Ma Dietitians ali ndi lingaliro kuti ndikofunikira kuyambitsa "nkhaka" yotsitsa "zakudya. Munthawi imeneyi, ndikofunikira kuchepetsa kuchita masewera olimbitsa thupi ndikuwononga mpaka 2 kg ya "okhala" obiriwira m'mundamo.
Nkhaka - gwero la mavitamini ndi michere
Zukini ndi zukini
Zogulitsazi zimakhala ndi mndandanda wa glycemic womwewo - 15, womwe umawerengedwa kuti ndi wotsika. Zukini imathandizanso pazopanda mphamvu zopatsa mphamvu - 25 kcal. Manambalawa amatanthauza zamasamba zatsopano. Mwachitsanzo, zukini wokazinga, ngati caviar kuchokera pachidachi, ali ndi mayunitsi 75. Zidzakhala zopindulitsa kwambiri kupesa kapena masamba ophika (kachiwiri, wopanda shuga). Ndizololedwa kuzigwiritsa ntchito kuphika masamba ophika, maphunziro oyamba.
Zothandiza pazogulitsa:
Glycemic Index ya Kiwi ndi Zipatso Zina- kuchuluka kwa ascorbic acid kumabwezeretsa chitetezo cha mthupi, kumalimbitsa mitsempha, kusintha kayendedwe ka magazi;
- retinol, yomwe ndi gawo la kapangidwe kameneka, imathandizira kugwira ntchito moyenera kwa katswiri wowonera;
- pyridoxine ndi thiamine amatenga mbali yapakati komanso zotumphukira zamanjenje;
- zinc zimathandizira kubadwanso kwatsopano, chikhalidwe chabwino cha khungu ndi zomwe zimachokera;
- kashiamu kumalimbitsa mkhalidwe wamisempha;
- folic acid amathandiza dongosolo lamanjenje, limathandiza panthawi yoyembekezera pakubadwa bwino kwa mwana wosabadwayo.
Dzungu
Mwanthawi yaiwisi komanso ya stewed, imakhala ndi index ya glycemic ya 75, yomwe ndiwambiri, koma mankhwalawo ali ndi zopatsa mphamvu zochepa. Asayansi atsimikizira kuti ngakhale GI ndiyokwera kwambiri kuposa zololeka, dzungu limalimbikitsa kusinthika kwa maselo a pancreatic, kukulitsa kuchuluka kwa maselo a beta a islets a Langerhans-Sobolev. Izi ndi zabwino zake kwa odwala matenda ashuga.
Dzungu - chinthu chomwe chili ndi phindu pa kapamba
Kuphatikiza apo, kugwiritsa ntchito dzungu ndiko kupewa atherosulinosis ndi kuchepa magazi. Wamasamba wobiriwira amatha kuchotsa madzi owonjezera m'thupi, kuchepetsa kutupa. Chakudyacho chimaphatikizapo zamkati, mbewu, msuzi, mafuta a dzungu.
Kabichi
Glycemic index (15) imatchukitsa monga gulu la masamba omwe amawonjezera shuga m'magazi. White kabichi ndi yoyenera kupukusa matenda, chiwindi ndi ndulu matenda, mankhwalawa matenda a pakhungu ndi kutentha. Muli ndi ma amino acid wambiri 3 ofunikira omwe amafunikira thupi la munthu (methionine, tryptophan, lysine). Kuphatikiza apo, kabichi imakhala ndi:
- retinol;
- Mavitamini a gulu la B;
- vitamini K;
- ascorbic acid;
- potaziyamu
- phosphorous
Sauerkraut ndiyofunika chisamaliro chapadera. Ndikulimbikitsidwa kwa odwala matenda a shuga komanso anthu omwe ali ndi vuto lolemera. Panthawi yovunda, ma saccharides omwe amapanga zinthu amasinthidwa kukhala lactic acid. Ndizomwe zimakhazikitsa chimbudzi ndikubwezeretsa microflora, ndikuchotsa cholesterol ndi poizoni.
Tomato
Chogulitsachi chimakhala ndi GI ya 10 ndi 18 kcal yokha pa g 100. Pulogalamu yamatomayi imakhala ndi mavitamini a B, ascorbic acid, calciferol, fiber, acid organic ndi mapuloteni. Choline amadziwika kuti ndi asidi wofunika. Ndiye amene amachepetsa mapangidwe a lipids mu chiwindi, ndikuchotsa cholesterol yaulere yambiri, ndikulimbikitsa mapangidwe a hemoglobin.
Tomato - "wokhala" wofiyira pabedi, wokhala ndi anti-sclerotic
Tomato ali ndi izi:
- serotonin, yomwe ndi gawo la kapangidwe kameneka, imasintha machitidwe ndikuwongolera malingaliro;
- lycopene ndi antioxidant wamphamvu;
- mankhwala osakhazikika ali ndi anti-yotupa;
- Kuchepetsa magazi, kuteteza kupangika kwa magazi;
- zopindulitsa pa chiwindi.
Letesi
Mndandanda wa glycemic umatengera mtundu wa malonda (ofiira - 15, obiriwira komanso achikasu - 10). Mosasamala mtundu, malonda ake ndi malo osungirako mavitamini C, A, E, gulu B, komanso zinc, magnesium, phosphorous ndi potaziyamu.
Kaloti
Zopaka zimakhala ndi GI ya 35, ndipo nthawi yamatenthedwe kutentha imakwera mpaka magawo 85. Zotsatira zabwino za malonda zidakalipo. Zakudya zamafuta, zomwe ndi fiber, zomwe zimakhala ndi kaloti, zimathandizira kugaya chakudya. Imachepetsa kuyamwa kwa mafuta m'magazi kuchokera m'matumbo, yomwe imakulolani kudya izi, zomwe zimakhala ndi index ya glycemic yayikulu.
Kaloti - chinthu chomwe chimasintha magwiritsidwe ake a glycemic index pa nthawi ya kutentha
Kaloti amatha kuwaza, kudyetsa, kuphika, kuwiritsa, kufinya madzi kuchokera pamenepo. Chinthu chachikulu sikuti kuwonjezera shuga pakuphika. Zinthu:
- itha kugwiritsidwa ntchito mwanjira yoyera kapena kuphatikiza ndi zina;
- kuzizira sikuwononga zopindulitsa;
- ndi matenda ashuga, ndikofunika kugwiritsa ntchito kaloti wowotchera mu mawonekedwe oyera kapena mawonekedwe a mbatata yosenda.
Zambiri
Mndandanda wa glycemic wa malonda ndi 15, zopatsa mphamvu - 20 kcal. Ziwerengero zotere zimagawidwa ndi radish ngati chinthu chotsika cha GI, zomwe zikutanthauza kuti ndizovomerezeka pakugwiritsa ntchito tsiku lililonse.
Radish ndi ndiwo zamasamba zoyambirira zomwe zimapezeka muzakudya kwakanthawi kochepa, ndikupatsa tomato ndi nkhaka. Radish ili ndi mtundu wake wokwanira fiber, magnesium, sodium, calcium, fluorine, salicylic acid, tocopherol, ndi mavitamini a B.
Kuphatikizikako kumakhala ndi mafuta a mpiru, omwe amakupatsani mwayi kusiyira mchere kuphika chifukwa chazakudya zake. Ndi kumwa kwawo komwe kumawathandiza kupewa matenda a mtima, mitsempha yamagazi ndi impso.
Beetroot
GI ya masamba osaphika ndi 30, yophika mpaka magawo 64. Zomera zofiira ndizothandiza matenda angapo. Mapangidwe ake ali ndi zinthu zachilengedwe, mavitamini, CHIKWANGWANI, acid acid. CHIKWANGWANI kumathandiza kuti matumbo asamayende bwino, amatulutsa chimbudzi. Zovuta zimathandizira kubwezeretsa kagayidwe.
Beetroot - masamba omwe amakhala ndi hypotensive zotsatira
Pokhala ndi matenda a shuga komanso kuchepa thupi kwambiri, ndikofunikira kuwunika momwe mitsempha yamagazi imayendera ndi kayendedwe ka magazi, kuthamanga kwa magazi, kuchotsa cholesterol yambiri mthupi. Izi ndizomwe zimathandizira kuti muzu wa beet.
Mbatata
Masamba osasangalatsa kwambiri omwe aperekedwa pamwambapa kwa odwala matenda ashuga komanso anthu omwe amakonda moyo wathanzi. Mndandanda wa mbatata wamatumbo sungatchulidwe kuti wotsika:
- mu mawonekedwe osaphika - 60;
- mbatata yophika - 65;
- anyezi wokazinga ndi wa ku France - 95;
- puree - 90;
- tchipisi mbatata - 85.
Zopatsa mphamvu za calorie za muzu wamafuta zimatanthauzanso njira yake yokonzekera: yaiwisi - 80 kcal, yophika - 82 kcal, yokazinga - 192 kcal, tchipisi - 292 kcal.
Zothandiza pa masamba:
- ili ndi pafupifupi gawo lonse la amino acid lofunikira m'thupi la munthu;
- ali alkalizing kwenikweni (analimbikitsa impso matenda, gout);
- ntchito mankhwala azikhalidwe zochizira khungu;
- madzi a mbatata ali ndi phindu pa boma la m'mimba, kumathandizira kuchiritsa zilonda.
Masamba ali ndi katundu wofanana ndi zipatso, amangokhala ndi acid yotsika mu kapangidwe kake. Gome la glycemic index la masamba ophika komanso ophika ambiri, zakudya zawo zopatsa mphamvu, komanso zomwe amapezeka mumapuloteni, lipids ndi chakudya zimaperekedwa pansipa.
Kudziwitsa zizindikiro kumakupatsani mwayi kusintha zakudya, kuwonjezera kapena kuchepetsa kuchuluka kwa kugwiritsidwa ntchito kwa zinthu zina.
