Kuwerengeredwa kwa glycemic katundu wa chakudya

Chofunikira pakulipira matenda a shuga ndikutsatira zakudya. Magawo akuluakulu a mndandanda wazithandizo ndi glycemic index, yomwe imasonyezedwa ndi GI, ndi katundu (GN).

Kufunika kwa zizindikirozi kumatengera mtundu wa chakudya chamafuta, kuchuluka kwake m'mbale, komanso kuchuluka kwa chimbudzi ndi kuphwanya.

Kutha kuwerengera GI ndi GN kumakupatsani mwayi wokhala ndi glycemia wabwinobwino, kuchepa thupi, kukhala ndi chithunzi chokongola komanso chochepa.

Carbohydrate kagayidwe

Njira yachilengedwe ya kagayidwe kazakudya zomanga thupi, mafuta ndi chakudya sizitha kuchitika popanda kutenga gawo la mahomoni opangidwa ndi kapamba - insulin. Imasungidwa ndi thupi pakanthawi kochepa kamene magazi akupezeka m'magazi.

Mukatha kudya zakudya zamafuta ambiri, chifukwa cha kugawanika kwawo, pali kulumpha kowopsa m'magazi a shuga. Poyankha, insulin imayamba kupangidwa, yomwe imakhala chofunikira kwambiri kuti kulowa kwa glucose m'maselo a thupi kupange mphamvu.

Makina abwinowu komanso omveka bwino amatha kugwira ntchito - insulin ikhoza kukhala yopanda tanthauzo (monga momwe zimakhalira ndi matenda ashuga) ndipo musatsegule njira yopanga glucose mu cell kapena minofu yowononga glucose safuna kuchuluka kotere. Zotsatira zake, kuchuluka kwa shuga m'magazi kumakwera, kapamba amalandila chizindikiro kuti apange insulin yochulukirapo ndipo imagwirira ntchito kuvala, ndipo mafuta ochulukirapo amasungidwa m'thupi momwe amapangira mafuta - malo osungirako vuto mukaperewera zakudya.

Kuti tipewe kuwonongeka kwa thupi chifukwa cha glucose owonjezera, ndikofunikira kuyang'anira mulingo wake.

Glycemic Index ndi Mbiri

GI ndi mtengo womwe umazindikira kuchuluka kwa chakudya chamagulu ammimba pazakudya zam'mimba, komanso kusintha kwa shuga. Mulingo wofunikira kwambiri wa chisonyezo ndi 100. Chizindikiro chachikulu cha katundu chikuwonetsa kuchepa kwa nthawi ya kusintha kwa chakudya kukhala glucose ndipo kumabweretsa kuwonjezeka kwa shuga wamagazi.

Zogulitsa zilizonse zimakhala ndi GI yake, yowonekera patebulopo:

Zogulitsa zomwe zimakhala ndi insulin index pafupi ndi 100 siziyenera kudyedwa zochuluka kuposa 10 g pa nthawi imodzi. Mlozera wa glucose ndi zana, motero, zinthu zina zonse zimafanizidwa nawo. Mlozera, mwachitsanzo, wa mavwende ndiwokwera kwambiri kuposa pafupifupi, chifukwa chake izi zimayenera kugwiritsidwa ntchito mosamala.

Mbiri ya glycemic imafuna kuyang'anira shuga tsiku lonse. Mlingo wa glucose umatsimikiziridwa ndikuchita kukoka magazi pamimba yopanda kanthu, kenako pambuyo poti mutulutse shuga. Kuchuluka kwa glycemia nthawi zambiri kumadziwika mwa amayi panthawi yomwe ali ndi pakati, komanso odwala matenda a shuga omwe amadalira insulin.

Mbiri ya glycemic imakuthandizani kuti muwonetse mfundo za zakudya zopatsa thanzi, kutsimikizira kuti zakudya zokhala ndi index ya glycemic yambiri zimachulukitsa glucose chimodzimodzi shuga.

Kumwa zakudya zosapatsa thanzi kumatha kupangitsa kuti ischemia, mawonekedwe a mapaundi owonjezera komanso kukula kwa matenda ashuga. Komabe, simuyenera kudalira kotheratu ndi index ya glycemic pachilichonse, popeza sizogulitsa zonse zomwe zimakhala ndi mtengo wofunikira kwambiri zimakhudzanso thupi. Kuphatikiza apo, cholozera chimakhudzidwa ndi njira yokonzekera malonda.

Lingaliro la katundu wa glycemic

Kuti muthanso kuneneratu za chinthu chomwe chachitika pamlingo wa glycemia, komanso nthawi yomwe akukhalitsa, muyenera kudziwa za chidziwitso monga GN.

Kutengera njira iyi pamwambapa, kuwunika koyerekeza kwa GN kwa zinthu zosiyanasiyana zomwe zimakhala ndimitengo imodzimodzi, mwachitsanzo, donut ndi chivwende chitha kuchitidwa:

1. GI donut ndi 76, kuchuluka kwa chakudya cham'madzi ndi 38.8. GN ikhale yofanana ndi 29,5 g (76 * 38.8 / 100).
2. GI ya mavwende = 75, ndipo kuchuluka kwa chakudya cham'madzi ndi 6.8. Powerengera GN, mtengo wa 6.6 g umapezeka (75 * 6.8 / 100).

Chifukwa cha kuyerekezera, titha kunena mosabisa kuti kugwiritsa ntchito mavwende muyezo womwewo monga ma donuts kumapangitsa kukulira kwa glycemia. Chifukwa chake, kuchuluka kwa zinthu zokhala ndi GI yotsika, koma okwera m'makina, okhala ndi cholinga chochepetsa thupi, sizingathandize kwenikweni. Munthu amafunika kudya chakudya chochepa ndi GI, kuchepetsa kudya zamafuta ochulukirapo ndikuwonetsetsa kuchuluka kwa glycemic.

Gawo lililonse la mbale liyenera kuganiziridwa pamlingo wa GN:

• GN mpaka 10 imawerengedwa kuti ndi gawo locheperako;
• GN kuchokera 11 mpaka 19 amatanthauza mulingo wovomerezeka;
• GN yoposa 20 ndi mtengo wowonjezereka.

Masana, munthu sayenera kudya zopitilira 100 mu dongosolo la GBV.

Gome la katundu pazinthu zina (pa 100 g ya mankhwala)

Kuyanjana kwa GM ndi GN

Ubwenzi wapakati pa zisonyezo ziwirizi ndikuti zimatengera chakudya pang'ono. Kusintha kwa mtengo wa glycemic wamalonda kumachitika molingana ndi kupusitsa komwe kumachitika ndi chakudya. Mwachitsanzo, index ya glycemic ya karoti yaiwisi ndi 35, ndipo mutatha kuphika imakwera mpaka 85. Izi zikuwonetsa kuti mndandanda wama karoti wophika ndi wapamwamba kwambiri kuposa ndiwo zamasamba zomwezo. Kuphatikiza apo, kukula kwa chidutswa chomwe chagwiritsidwa ntchito kumakhudza kukula kwa GN ndi GI.

Mtengo wa glycemic index umatengera kuchuluka kwa glucose muzakudya. Nthawi zambiri, kuchuluka kwambiri kumawonedwa mu chakudya cham'thupi, chomwe chimamwa nthawi yochepa, chimasinthidwa pang'ono kukhala glucose ndikukhala gawo lamafuta amthupi.

Mitundu ya GI:

1. Kutsika - mpaka 55.
2. Yapakatikati - kuyambira 55 mpaka 69.
3. Mlozera wapamwamba womwe mtengo wake umaposa 70.

Ndikofunikira kuti anthu odwala matenda ashuga awerenge GI yokha, koma GH kuti athetse matenda a glycemia. Izi zikuthandizani kudziwa kuchuluka kwa mbale ndi chakudya, komanso kuzindikira kuchuluka kwake muzakudya zilizonse.

Musaiwale kuti njira yosinthira zinthu pakuphika imasintha magawo ake ndipo nthawi zambiri imayambiranso machitidwewo. Chifukwa chake ndikofunikira kudya zakudya zosaphika. Ngati ndizosatheka kuchita popanda kukonza, ndiye kuti zingakhale bwino kuwira zakudya. Zipatso zambiri ndi ndiwo zamasamba zambiri zimakhala ndi mavitamini ndi mavitamini m'masamba awo, motero ndi bwino kuzigwiritsa ntchito musanayeretse kaye.

Zomwe zimakhudza GI:

1. Kuchuluka kwa fiberzomwe zili mu malonda. Kukwera kwake ndikofunikira, ndiye kuti chakudya chimatenga nthawi yayitali komanso kutsika kuposa GI. Zakudya zomanga thupi zimadyedwa bwino nthawi imodzi pamodzi ndi masamba atsopano.
2. Kukula kwa Zida. Kucha chipatso kapena mabulosi, shuga wambiri amakhala ndi kuchuluka kwa GI.
3. Chithandizo cha kutentha. Zotsatira zomwezi pazogulitsa zimapititsa GI yake. Mwachitsanzo, nthawi yayitali pamene phala limaphika, ndiye kuti insulin index imakwera.
4. Zakudya zamafuta. Amachepetsa kuyamwa kwa zakudya, motero, zimangoyambitsa kutsika kwa GI. Zokonda ziyenera kuperekedwa kwa mafuta azamasamba.
5. Acid acid. Zogulitsa zonse zomwe zili ndi kukoma komweko, chepetsa glycemic index ya mbale.
6. Mchere. Kupezeka kwake mu mbale kumakulitsa GI yawo.
7. Shuga. Zimakhudza mwachindunji kuwonjezeka kwa glycemia, motero, ndi GI.

Chakudya chopatsa thanzi, chomwe chimakhazikika pa accounting index, chimapangidwira anthu omwe ali ndi matenda ashuga, komanso omwe amayenera kuwunika glycemia wawo pazifukwa zosiyanasiyana. Dongosolo loterolo la zakudya sizakudya zamafashoni, monga momwe adapangidwira ndi akatswiri azakudya kuti asangochepetsa thupi, komanso kuti athe kulipira chindapusa cha matenda oyambitsidwa.

Kanema pa zakufunika komanso ubale wazakudya zopatsa thanzi:

GBV ndi matenda ashuga

Zakudya zomwe zili ndi GI yayikulu komanso GN zimakhudza kwambiri magazi.

Kuwonjezeka kwa shuga kumapangitsa kuti insulini iwonjezeke, zomwe zimapangitsa kuti pakhale chakudya chama carb ochepa komanso kuwerengera mbale za GN.

Matenda a shuga osagwirizana ndi insulin amafunikira kuti aphunzire zina zowonjezera zamankhwala (zopatsa mphamvu, zopatsa mphamvu, GI).

Anthu omwe ali ndi matenda amtundu 1 amayenera kubayira mahomoni nthawi zonse, chifukwa chake ayenera kuganizira za nthawi yomwe mayamwidwe amtundu uliwonse wa mankhwala amapezeka.

Ndikofunikira kuti odwala adziwe kuthamanga kwa insulin, zomwe zimakhudza chiwopsezo chake kuti adye molondola.

Kuzindikiritsa monga matenda a shuga kumapangidwa pamayeso apadera - njira yokhazikika ya glycemic, chizolowezi chomwe gawo lililonse la kafukufuku limakhala ndi zake.

Kusanthula kumatsimikizira glucose yosala komanso kangapo pambuyo pochita masewera olimbitsa thupi. Glycemia ayenera kubwerera mwakale pakatha maola awiri atatenga njira yapadera. Kupatuka kulikonse kwamagulu abwinobwino kumaonetsa kuyambika kwa matenda ashuga.

Zomwe muyenera kudziwa mukamachepetsa thupi?

Anthu omwe akufuna kuchepetsa thupi nthawi zambiri amapereka zakudya zomwe amakonda, maswiti. Kuchepetsa thupi ndi nkhawa yoyamba kwa odwala onenepa kwambiri omwe ali ndi matenda ashuga. Mosasamala kanthu chifukwa chomwe mukufunira kuthana ndi kuchuluka kwa thupi, ndikofunikira kuti munthu aliyense adziwe chifukwa chake glycemia ikuchulukirachulukira, chomwe chimadziwika ndi chizindikirochi komanso momwe angakhazikitsire.

Malangizo apamwamba ochepetsa thupi:

1. Gwiritsani ntchito zinthu zomwe zili ndi index yayikulu ya glycemic musanachite masewera olimbitsa thupi, kuti mphamvu ziwonekere, ndipo insulin ipangidwe. Kupanda kutero, chakudya chomwe chikubwera chimasinthidwa kukhala mafuta amthupi.
2. Zogulitsa zokha zomwe zili ndi GN yotsika komanso index ya glycemic ziyenera kukondedwa. Izi zikuthandizani kuti mupereke mphamvu pang'onopang'ono m'thupi, kupewa kulumikizana ndi insulin, kuonjezera kuchuluka kwa shuga m'magazi, komanso kupewa mafuta.

Tiyenera kumvetsetsa kuti katundu wa glycemic ndi chinthu chofunikira kuganizira mukamapanga zakudya, koma chizindikiro ichi sichiyenera kukhala patsogolo. Kuphatikiza apo, magawo monga ma calorie, komanso kuchuluka kwamafuta, mavitamini, mchere, mchere ndi amino acid ziyenera kukumbukiridwa.

Njira yokhayo yophatikizidwa yopanga zakudya zanu ndizomwe imagwira ntchito ndipo imatha kutsogola zotsatira zomwe mukufuna.