Kodi ndichifukwa chiyani ndikufunika kudziwa index ya chakudya?

Ndikulakwitsa kuganiza kuti anthu omwe ali ndi mavuto akulu azaumoyo ayenera kudziwa mayina a insulin. Chizindikiro ichi chidzakhala chothandiza kwa iwo omwe akufuna kuchepa thupi, kuchita masewera olimbitsa thupi kapena kungofuna kusunga magawo pamlingo wofunikira.

Chizindikirochi chidzapatsa kumvetsetsa momwe insulin ipangidwire mwachangu. Kutanthauzira kofananako kunawonekera chifukwa cha kafukufuku, motero, index ya insulin imaphatikizidwa mu pulogalamu ya chithandizo komanso kupewa matenda a matenda ashuga.

Mfundo za kagayidwe kazakudya m'thupi

Kuti timvetsetse bwino tanthauzo ndi phindu la mitundu yosiyanasiyana yazakudya zopatsa thanzi komanso zamankhwala, ndikofunikira kuti athe kuzigwirizanitsa ndi njira zamtunduwu zomwe zimachitika mthupi. Amadziwika kuti mphamvu yosunga moyo ndiyotheka kuzipeza kuchokera kuzakudya zomwe zili ndi chakudya (chifukwa cha metabolism).

Chakudya chikangolowa mthupi, njira yothira chakudya chopatsa mphamvu chimayamba.

Pakusintha kwa mankhwala, ma secellides osakanikirana amaphatikizidwa ndi mankhwala:

• shuga (monosaccharide ochulukirapo);
• fructose.

Kenako zinthuzi zimalowa m'magazi ndipo zimanyamulidwa m'thupi lonse. Zotsatira zake, mutha kuwona momwe kuchuluka kwa shuga m'magazi kumatha kudya. Kasitomala, monga gwero lopangira insulin, amalandira chisonyezo chakuti pakufunika kumasula mahomoni kuti achepetse kuchuluka kwa glucose pamakhalidwe abwino.

Nawonso insulini imapereka mwayi wopezeka m'misempha ndi m'maselo am'mafuta, motero amaonetsetsa kuti ali ndi chakudya chokwanira. Ngati pali insulin yaying'ono, minofu ndi maselo sangathe kudumpha shuga.

Kuchuluka kwa glucose ndi fructose kumagwiritsidwa ntchito ndi thupi kupanga mphamvu zake. Gawo lomwe silinasinthidwe limasungidwa, zomwe zimapangitsa kuti pakhale chinthu china chotchedwa glycogen.

Ntchito yake yayikulu ndikusunga shuga wambiri, yemwe adzakhala wokwanira kuchokera pachakudya china kupita kwina. Ntchito ina ya glycogen ndikukhazikitsa ndikubwezeretsanso glucose muzikhalidwe zabwino panthawi yomwe thupi likuchita zolimbitsa thupi.

Ngati kapamba amatulutsa insulin yaying'ono, ndiye kuti mtundu 1 wa shuga umayamba - wodalira insulini.

M'malo momwe chinthucho chikapangidwa mokwanira, koma maselo amataya chidwi chawo cha insulin m'chilengedwe, ndiye kuti matenda amtundu wa 2 amapezeka, omwe safunikira kuchuluka kwakukulu kwa mahomoni m'thupi kuchokera kunja (ndi jakisoni) - osadalira insulini.

Pankhaniyi, kusintha kwa zakudya ndikofunikira. Kuti muthandizire kubwera pa mndandanda wamndandanda, wotengedwa mwa sayansi - glycemic ndi insulin. Kufunika kwawo kumakhalapo chifukwa chakuti zinthu zomwe zili ndi zoyenera zimathandizira kuti zizisonyeza momwe zimakhalira, zimachepetsa chiopsezo cha zovuta zosiyanasiyana.

Kodi mlozera wa insulin ndi chiyani?

Kugwiritsa ntchito ndikugwirira ntchito mwachangu thanzi lanu limathandizanso m'ndondomekoyi mu zakudya zamankhwala ndi mankhwala adayamba kumapeto kwa zaka za m'ma 2000 - m'ma 90s. Ntchito yake yayikulu ndikuthandizira kudziwa kuchuluka kwa insulin yomwe amaponyedwa ndi kapamba m'mphindi zochepa atatha kudya michere. Ndikofunikira kumvetsetsa apa kuti pali kusiyana pakati pa chidziwitsochi ndi china, osati chocheperako chothandizira akatswiri ndi odwala - glycemic.

GI imatsimikizika pamaziko a shuga. Glucose amalowetsedwa ndi thupi ndi 100 peresenti ndipo shuga mthupi limakula kwambiri pambuyo pakudya shuga. Pambuyo pazinthu zina, shuga yamagazi imakwera pang'onopang'ono, motsatana, ndipo GI imatsikira pansi.

AI imatsimikizika potengera kuti osati saccharides okha, komanso zinthu zina zothandiza pa zochitika wamba zamthupi, monga mapuloteni, komanso mafuta, zimatha kulimbikitsa kapamba chifukwa cha insulin. Kuyankha kwa insulini ku chakudya china kumatengedwa ngati maziko a AI.

Zinapezeka kuti kuphika, ndiwo mkate, onse tirigu ndi rye, ndiye gawo lomwe limapereka kutulutsidwa kwamphamvu kwambiri kwa timadzi tating'ono totere, ngakhale kuti GI ya mkate siikhala yapamwamba kwambiri. Chifukwa chake, pali zinthu zomwe zimakhala ndi cholembera cha insulin yayikulu, komanso mitundu yomwe imakhala ndi zotsika za chizindikiro ichi. Mitengo yapamwamba kwambiri yomwe yakhala chizindikiro cha insulin index ndi zana (AI yotereyi mumtundu wa mikate yoyera).

Kusiyana pakati pa GI ndi AI

Aliyense amadziwa njira iyi - kudya kwambiri ufa (mkate, makeke, pasitala) kumayambitsa magulu ambiri. Kuphatikizidwa muzakudya zambiri zomwe zimakhala ndi chakudya chamagulu ochulukirapo, zimakhudza kuchuluka kwa shuga m'thupi mokweza. Chizindikiro cha glycemic chikuwonetsa momwe zopangidwa muzakudya za anthu zimakhudzira shuga m'magazi ake.

Chifukwa chake, shuga samakhudza thupi nthawi zonse.

Hormoni imatha kumasulidwa ndi:

• tchizi tchizi;
• mbatata (yophika);
• yogati yopanda zowonjezera ndi zipatso.

Madotolo ngakhale asayansi omwe akuchititsa maphunziro amenewa sangapereke yankho losatsutsika ndi lotsimikiza la chifukwa chomwe izi zikuchitikira. Chakudya, chomwe michere ya calcium imakhala palibe, chimayambitsa "insulin" mthupi mwachangu komanso nthawi zina. Ichi ndichifukwa chake amalimbikitsidwa kutchera khutu ndi zinthu zomwe zili ndi cholembera cha insulin yochepa kuti musawonongeke. Kutengera izi, AI idawoneka.

Ndikofunikira kuyang'anira kuchuluka kwa mahomoni kuti mukhale ndi lingaliro - kodi pali chowopseza thanzi kapena ayi.

Ngati:

• chizindikirocho ndichabwinobwino - palibe chifukwa chodera nkhawa;
• pali kuchuluka kwa insulin - thupi lidalandira chizindikiro kuti ndikofunikira kuyimitsa kuwotchera mafuta, kupita kumalo ake osungirako, komanso kutsekereza kaphatikizidwe ka lipase (enzyme - burner yamafuta).

GI imapereka chidziwitso cha momwe shuga ingakulitsire kuchuluka kwake polowa m'magazi.

Kusintha (kuchuluka kwa kuchuluka) zimatengera zinthu zingapo, zomwe mwa izi:

• zimagwirira enzymatic m'matumbo (kulimbikitsa kwambiri, kuchuluka kwa shuga kumachitika);
• njira yophikira;
• njira ndi malo komwe malowo adakulirakulira;
• ntchito mafuta zotsatira;
• kapangidwe ka mbale;
• Momwe kusungirako kumachitikira.

Amadziwika kuti mphamvu yotentha imakhudza mawonekedwe a glycemic a mbale.

Kuti zibwezeretsedwe kukhala zabwinobwino, ndikofunikira kulingalira:

• GI;
• nthawi (chifukwa chake, imayenera kuwunika mosamalitsa kuchuluka kwa kudya, kusunga zodyedwa ndi zakudya zabwino);
• kuchuluka kwa insulin.

Kuyika zizindikiro

Kudziwa kuti zinthu zotere zilipo zingathandize kupanga menyu woyenera kudya anthu omwe ali ndi matenda ashuga tsiku lililonse. Pakalipano, ndikofunikira kwambiri kudziwa zachilendo - glycemic index imaganiziridwa koyamba pokhapokha pokhapokha kuyankha kwa insulini pazinthu izi kumaganiziridwa. Njira iyi imakupatsani mwayi wopanga menyu.

AI sangathe kunyalanyazidwa, popeza kuthamanga kumakhudza gawo lalikulu lomwe limaganizira ntchito yothandizira matendawa - kuthana, kulongedza ndikumatsitsa. Izi zimabweretsa kuti lipids sichidumwa, koma kudziunjikira kokha m'thupi, chifukwa, mutha kuwona kuchuluka kwa kulemera kwa thupi.

Mfundo zoyesayesa za AI:

• zigawo zambiri zama protein siziphatikiza ndi zosakaniza;
• Wowuma wowoneka bwino ndi zinthu zomwe zimapangidwira siziyenera kuphatikizidwa ndi chakudya chambiri (pakuphatikizika kwina kulikonse ndi mtundu uliwonse wa zakonzedwe);
• chakudya chopatsa thanzi sichimaphatikizana ndi mapuloteni, wowuma (mbatata yophika, mwachitsanzo) ndi ndiwo zamasamba, zatsopano komanso zophika;
• masamba samaphatikiza ndi chakudya chamaguluchangu.

Gome loyanjanitsa la AI likuwoneka motere:

Kuphatikiza kwabwino kwambiri pakukonza mbale zosiyanasiyana ndi nsomba ndi ndiwo zamasamba. Amakhala m'gulu la anthu omwe ali ndi matenda ashuga osalephera.

Malangizo ndi zoletsa zonse pakapangidwe ka menyu tsiku ndi tsiku:

1. Simungathe kuphatikiza mafuta ndi ma secrechides (monga fructose, glucose ndi mitundu ina), yomwe imatengeka mosavuta ndi thupi (simungathe kudya nyama ndikumwa chakumwa chokoma).
2. Kuletsedwa kwa zakudya zomwe kumakhala ndi kuphatikiza mapuloteni ndi chakudya (tchizi cha kanyumba sikakudya ndi uchi).
3. Kuphatikizidwa kophatikizidwa kwa "zovuta za chakudya chamafuta - mafuta osapanga" (nsomba ndi mtedza).
4. Chithandizo cha kutentha kwa zigawo za mbale ziyenera kusiyidwa, ngati zingatheke.
5. Chakudya choyamba patsiku chizikhala mapuloteni.
6. Chakudya chamadzulo chimapangidwa bwino kuchokera ku chakudya chovuta - phala kapena mbale zokhala ndi uchi (ndiye kuti katemera wa insulini adzachitika pakati pausiku).

Osaphatikiza zakudya zapadera zamankhwala ambiri pamenyu. Mwa iwo, mafuta amaloledwa ndi chakudya.

Kodi muyenera kudziwa chiyani?

Popeza pali zakudya ndi mbale zambiri, ngakhale zoletsa pazakudya, tebulo lathunthu la AI silimapangidwa.

Chifukwa chake, nthawi zonse muyenera kukumbukira mfundo izi:

1. Zinthu zilizonse za mkaka zomwe nthawi zonse zimakhala zapamwamba kwambiri mu AI.
2. Mndandanda wa nyama ndi nsomba (komanso mbale zochokera kwa iwo) ndi pafupifupi magawo 55.
3. Mazira omwe amapezeka kuchokera ku nkhuku za mtundu uliwonse (ngati sanaphike) ali ndi AI 31.
4. Chizindikiro chotsika kapena chochepetsedwa ndichomwe chimakhala ndi masamba ndi bowa watsopano, kupatula mbatata zokha.
5. Zipatso ndi chokoleti popanda zowonjezera ndi kuchuluka kwa cocoa - magawo 20-22.

GI ndi AI tebulo (zakudya zina):

Kufanizira tebulo:

Motsogozedwa ndi izi, mutha kupanga mndandanda wabwino kwambiri ndi njira imodzi yothetsera vuto.

Ndikofunika kukumbukira kuti zopangidwa mumkaka zimadziwika ndi zolakwika pakati pa GI ndi AI. Chifukwa chake, tchizi cha kanyumba chogwiritsidwa ntchito nthawi zambiri mumakonzedwewa chimakhala ndi GI 30, ndi AI 120. Yogurts malinga ndi GI - 35, ndipo malinga ndi AI 115. Zogulitsa izi sizikhala ndi phindu lapadera pakuwonjezera shuga wamagazi, koma ndizofunikira muzakudya, chifukwa zimapanga kupanga zazikulu kwa odwala matenda a shuga.

Kodi opaleshoni ya insulin ndiyowopsa? Musanachite mantha, muyenera kukumbukira - chizindikirocho chimadzuka nthawi iliyonse munthu akadya. Kuchita koteroko mbali yamthupi kumachitika chifukwa cha masoka obadwa mwachilengedwe chifukwa chogwira ntchito bwino. Chifukwa chake, ngati palibe mavuto azaumoyo, ndiye kuti kuthandizira insulini si koopsa.

Anthu odwala matenda ashuga, komanso anthu omwe amawunika zakudya zabwino, amayenera kuwunika mawonekedwe a indices ndi ntchito yamagulu onse amthupi. Pofuna kusamalira bwino zisonyezo zakulemera kwa thupi (zofunika za munthu payekha), munthu ayenera kujambula pulogalamu yazakudya kuti AI yamtengo wapatali igwiritsidwe ntchito m'mawa. Izi zikuthandizanso kuchepetsa kunenepa. Zikatero, ngati mukufuna kuyang'ana ntchito, ndiye kuti ziwonetsero zapamwamba za AI ziyenera kugawidwa maulendo awiri - 1 nthawi musanadye nkhomaliro, chachiwiri - mutatha nkhomaliro.

Zambiri pazakanema pa AI posankha zakudya zoyenera:

Chifukwa chake, index ya insulinemic ndiyofunikira menyu wathanzi komanso yoyenera. Ndikwabwino kuyipeka mothandizidwa ndi akatswiri kapena kupita kwa asing'anga.