Mphamvu ya glycemic index wazinthu zomwe zimapangidwa m'thupi

Ndikofunikira kuti odwala matenda ashuga azitsatira zakudya kuti apewe kukwera msanga m'magazi.

Koma pali nthawi zina zomwe magawo a mkate ndi muyezo wa insulin amawerengedwa molondola, ndipo glucose m'magazi amakwera kwambiri.

Chomwe chagona mu glycemic index ya chakudya.

Kodi mndandanda wamtundu wa glycemic ndi chiyani?

Zogulitsa zilizonse zimakhala ndi mtundu wake wa glycemic. Zikukwera, chakudya chamagulu am'madzi posachedwa chimayamba kulowa m'mimba ndikuwonjezera shuga. Popewa kukula kwamavuto, ndikofunikira kupewa kuthumphira kwa mashuga omwe amapezeka mukamadya chakudya ndi chiwopsezo chachikulu.

Kwa nthawi yoyamba, GI idalankhulidwa mu 1981. David Jenkins ndi gulu la ofufuza adaphunzira zotsatira za zakudya zosiyanasiyana pa shuga la magazi.

Chiwerengero chachikulu cha anthu adatenga nawo gawo pazoyeserera, ma chart ndi matebulo adapangidwa, zomwe zimawonetsa kuchuluka kwa glucose m'magazi, kenako kutsika kwake. Zizindikiro zonse zinayerekezedwa ndi zotsatira za kugwiritsa ntchito shuga weniweni. Kutengera ndi ntchito yomwe adachita, adalemba kuchuluka kwa glycemic.

Mtengo wake ndi 100, pomwe 100 ndi glucose. GI imatengera kupezeka kwa fiber mu chakudya chamafuta. Ngati sichoncho, ndiye kuti mlozo udzakhala wokwera. Anthu odwala matenda ashuga amalangizidwa kuti achepetse zakudya zomwe azidya ndi GI yayikulu, koma ndikofunikira kukumbukira kuti zakudya zomwe zili ndi index yotsika sizingakhale ndi zigawo zonse za mkate, komanso izi ndizovulaza thanzi. Izi ndizowona makamaka kwa odwala omwe ali ndi matenda a shuga 1. Wodwala matenda ashuga ayenera kudya magawo 12 mpaka 20 tsiku lililonse. Kuchuluka kwake kumawerengedwa kutengera zaka, kulemera, mtundu wa zochita za wodwala.

World Health Organisation igawa zinthu zonse m'magulu atatu:

1. Gawo loyamba limaphatikizapo zinthu zomwe zili ndi GI yoposa 55. Zinthu zomwe zimaphatikizidwa ndi gululi ndizoyenera kugwiritsidwa ntchito ndi anthu odwala matenda ashuga komanso anthu onenepa kwambiri. Zimagwa pang'onopang'ono m'mimba, ndipo munthu kwa nthawi yayitali amadzaza. Ngati mulibe chakudya m'mbale, ndiye GI yake ndi zero. Zakudya zoterezi zitha kugwiritsidwa ntchito ngati zokhwasula-khwasula kapena kuwonjezeredwa ku zakudya zophatikizidwa kuti muchepetse kuyamwa kwa chakudya champhamvu kwambiri.
2. Gulu lachiwirili limaphatikizapo chakudya chokhala ndi mlozo wofika pa 69. Zogulitsa izi zitha kugwiritsidwa ntchito momasuka ndi odwala omwe ali ndi matenda ashuga. Iwo pang'onopang'ono amawonjezera kuchuluka kwa shuga m'magazi, kukhala ndi gawo logaya. Pambuyo pa chakudya choterocho, munthu amakhalabe wokwanira kwa nthawi yayitali.
3. Gulu lachitatu, mbale zokhala ndi chizindikiro cha mpaka 100 zimasiyanitsidwa. Zakudya, zomwe zimakhala ndi GI yayitali, zimagonjetsedwa mwachangu m'mimba, ndipo shuga yamagazi imakwera kwambiri. Munthu akangodya, amakhala ndi nkhawa. Chifukwa chake, odwala matenda a shuga a mellitus, komanso anthu omwe ali ndi kunenepa kwambiri, ayenera kupewa zakudya zomwe zili ndi GI yayikulu.

Ndi kudya pafupipafupi kwa zakudya zomwe zili ndi GI yayikulu mthupi, njira za metabolic zimasokonekera. Hyperglycemia nthawi zonse imayambitsa matenda a "nkhandwe", ndiko kuti, kumangokhala ndi njala. Kuphatikiza apo, zinthu zotere zimapangitsa kuti mafuta azikwana pamimba ndi m'chiuno.

Koma ngakhale chakudya chofulumira chamafuta ndizofunikira kwa anthu. Zimafunikira pambuyo poyesetsa kwambiri kuti titengere mphamvu zomwe tazigwiritsa ntchito, zidzafunika panthawi yozizira, kwa ophunzira ndi ana asukulu panthawi ya mayeso. Ndikulimbikitsidwa kudya zakudya zamtunduwu musanadye nkhomaliro, panthawi yomwe thupi limagwiritsa ntchito mphamvu zambiri.

Muyenera kuti mumvetsetse kuti glucose ndi gawo limodzi lofunikira lomwe limapatsa thanzi bongo ndikuthandizira kugwira ntchito kwa mitsempha yapamwamba. M'magawo a anthu odwala matenda ashuga, chakudya champhamvu kwambiri chimayenera kumizidwa pakangotha ​​mphindi zochepa. Kukhalitsa kwa glucose kwa nthawi yayitali kumabweretsa mkwiyo m'mitsempha.

Chifukwa chake, wodwala matenda ashuga ayenera kukhala ndi chakudya champhamvu kwambiri nthawi zonse:

• shuga
• Chocolate
• msuzi wa apulo;
• mapiritsi kapena 40% shuga.

Glycemic katundu - ndi chiyani komanso momwe mungawerengere?

Katundu wa glycemic ndi chizindikiro chosakhalitsa cha kukwera kwa shuga m'magazi a anthu mutadya zakudya zosiyanasiyana.

GN = (GI * chakudya) / 100

Katundu wa glycemic nthawi zambiri amagwiritsidwa ntchito ndi anthu onenepa kwambiri.

Kutengera ndi kuwerengera kwake, ili ndi mfundo zitatu:

• ngati zotsatira zake zikuchokera 0 mpaka 10, ndiye GN imawerengedwa kuti ndi yotsika;
• ngati zotsatira zake zikuyambira 11 mpaka 19, GN ndi avareji;
• zotsatira zopitilira 20 zikutanthauza kuti GN ndi yokwera.

Kuti muchepetse kunenepa anthu amafunika kupatula zakudya zomwe zili ndi katundu wambiri.

Kodi ndizotheka kusintha GI?

Choyimira chimatha kusintha, koma pang'ono:

1. Mukamaphika zakudya zosiyanasiyana zochokera mbatata, iliyonse yaiwo izikhala ndi zisonyezo zosiyanasiyana. GI yayitali kwambiri ndi yophika mbatata ndi yokazinga, ndipo yocheperako ndi ya mbatata yophika mu yunifolomu.
2. Mpunga Woyera uli ndi mndandanda wa 60, ndipo buledi wopangidwa ndi ufa wa mpunga uli kale ndi 83.
3. Oatmeal wopangidwa ndi nyumba amakhala ndi GI ya 50, komanso kuphika nthawi yomweyo - 66.
4. Chochita chophwanyidwachi chili ndi chiwopsezo chachikulu.
5. Zipatso zosapsa zimakhala ndi asidi omwe amachepetsa mayamwidwe am'madzi, motero amachepetsa GI.
6. Ndi bwino kumakonda zipatso ndi ndiwo zamasamba zatsopano, chifukwa zimakhala ndi CHIKWANGWANI.

Kuti muchepetse index, muyenera kuphatikiza chakudya cham'mapapo mwachangu ndi mapuloteni kapena masamba. Amachepetsa chimbudzi. Mukawonjezera mafuta pang'ono m'mbale, zimachepetsa kuchepa kwamafuta.

Ngati sizotheka kusintha chizindikirocho, ndikofunikira kusintha nthawi ya jakisoni wa insulin. Ndiye kuti, ngati zakudya zomwe zili ndi GI yayikulu zitha kudyedwa, ndiye kuti mutabayidwa jakisoni wa insulin, muyenera kudikirira kwakanthawi, kenako ndikuyamba kudya.

The pakati pakati jakisoni ndi kuyamba kudya zimatengera zinthu izi:

1. Mtundu wa insulin.
2. Kuzindikira kwa thupi kumabaya.
3. Zochitika m'matenda - pokhapokha ngati matendawa achedwa, insulin imayamba kulowa m'magazi mosavuta.
4. Tsamba la jekeseni. Kuthamanga kwambiri kwa insulini kulowa m'magazi kudzakhala pakulowetsedwa m'mimba. Nthawi zambiri, kwa chifupifupi ndi insulin ya insulin, khoma lamkati lam'mimba limagwiritsidwa ntchito. Manja, miyendo ndi matako amagwiritsidwa ntchito ngati jakisoni wotalikira.
5. Mlingo wa shuga musanadye.

Kuwerengera kwa chizindikirocho ndi gawo limodzi lothandizira la anthu odwala matenda ashuga. Zimakhala zovuta kwambiri kwa woyamba kuti amvetsetse izi: magawo a mkate, index ya glycemic, kuchuluka kwa insulin pazakudya. Koma musachite mantha. Ndikofunika kumvetsetsa kuti kupewa matenda ashuga ndicholinga chachikulu cha munthu wodwala matenda ashuga.

M'khitchini muyenera kukhala ndi tebulo losindikizidwa la magawo a mkate ndi index ya glycemic. Mutha kuwatsitsanso ku foni yanu kuti akhale pafupi.

Mndandandawu sungaganizidwe kuti ndi lamulo loti lizigwiritsidwa ntchito, chifukwa munthu aliyense ndi payekhapayekha ndipo amatha kuyankha mosiyanasiyana pazomwezi. Anthu omwe akudwala matenda a shuga amalimbikitsidwa kuti azisunga zolemba zawo, momwe azizindikira momwe thupi lake limachitikira ndi chinthu china.

Zojambula pavidiyo za mtengo wa GI m'zakudya za anthu:

Mbale iliyonse, makamaka yokhala ndi index yayikulu ya glycemic, iyenera kulembedwa m'buku loti:

1. Patatha nthawi yayitali bwanji shugayo.
2. Pambuyo pake idayamba kutsika.
3. Kodi shuga watsika pamlingo wotani kwa nthawi yayitali bwanji?

Pakapita kanthawi, sipadzafunikanso kujambula, chifukwa nthawi zambiri timadyanso mbale zomwezo.