Ndi zakudya ziti zomwe zitha kuwonjezera shuga?

Zakudya zambiri zimatha kukweza shuga m'magazi anu mwachangu kwambiri. Izi zimakhudza kuwongolera kwa glycemia ndipo zimatha kubweretsa zotsatira zoyipa, mpaka kukula kwa chikomokere kwa hyperglycemic.

Koma kukula kwa zovuta zazikuluzikulu zotere kumatha kupewedwa mosavuta ngati mukudziwa mndandanda wazakudya kwambiri pama carbohydrate othamanga.

Kodi mndandanda wamtundu wa glycemic ndi chiyani?

Mlozera wa glycemic ndi nambala yomwe imakuthandizani kuti mumvetsetse momwe chakudya chodyedwera mwachangu chimasinthidwa kukhala glucose. Zogulitsa zokhala ndi chakudya chofanana zamafuta zimatha kukhala ndi mitundu yosiyanasiyana ya glycemic.

GI imapangitsa kuti azitha kusiyanitsa pakati pakupakidwa pang'ono ("chakudya chambiri") ndi chimbudzi chomanga msanga ("choyipa"). Izi zimakuthandizani kuti mukhale ndi shuga wamagazi pamlingo wokhazikika. Kuchuluka kwa chakudya “choyipa” m'zakudya, kumachepetsa mphamvu ya glycemia.

Zizindikiro kutengera ndi shuga:

• 50 kapena mochepera - chizindikiro chotsika (chabwino);
• 51-69 - sing'anga (m'mphepete);
• 70 ndi pamwambapa - kumtunda (koyipa).

Mndandanda wazinthu zina zomwe zili ndi magulu osiyanasiyana a GI:

Phunzirani mosamala ma CD, akusonyeza GI. Itha kupezekanso pa intaneti. Kapena mutha kulumikizana ndi endocrinologist wanu kuti akupatseni malangizo azakudya. Ndipo kumbukirani, zakudya zomwe zili pafupi ndi momwe zimapezekera m'chilengedwe zimakhala ndi chisonyezo chotsika cha glycemic kuposa zakudya zosakonzedwa kapena mwaukadaulo.

Chiwerengero cha GIs ndicho poyambira papepala ndipo chitha kuwoneka pa mbale yanu ndi manambala osiyanasiyana, kutengera zinthu zingapo:

1. Kukonzekera. Mukapitiliza kuphika chakudya cham'mawa, monga pasitala, mumakhala mzera wawo waukulu. Citric acid kapena viniga akhoza kuchepetsa.
2. Kuchita. Mwachitsanzo, GI, nthochi zimawonjezeka pamene zimacha.
3. Kuphatikiza. Kuphatikiza zakudya zamagulu ochepa a carbohydrate, mutha kukwaniritsa kuchepetsa kuchita kwathunthu.
4. Zaka, masewera olimbitsa thupi, komanso mphamvu yokumba chakudya zimakhudzanso momwe thupi lanu limayankhira pakudya zamafuta am'thupi.

Momwe mungagwiritsire ntchito tebulo?

Kugwiritsa ntchito tebulo ndikosavuta. Mu mzere woyamba, dzina la malonda lasonyezedwa, lina - GM. Chifukwa cha chidziwitso ichi, mutha kumvetsetsa nokha: zomwe zili zotetezeka komanso zomwe zimafunikira kupatula chakudyacho. Zakudya zokhala ndi index yayikulu ya glycemic sizikulimbikitsidwa. Makhalidwe a GI amatha kusiyanasiyana pang'ono kuchokera kochokera ku gwero lina.

Gome Lalikulu:

Tebulo wamba ya GI:

Gome Lotsika:

Zakudya zomanga thupi, mapuloteni ndi mafuta ndi ma macronutrients omwe amapatsa thupi mphamvu. Mwa magulu atatu awa, mankhwala a carbohydrate ali ndi mphamvu yayikulu mu shuga.

Mwa anthu omwe ali ndi matenda ashuga, zakudya zomwe zimakhala ndi chakudya chamagulu zimatha kuchulukitsa glycemia mpaka kuthana kwambiri. Popita nthawi, izi zimatha kuwonetsa kuwonongeka kwa mitsempha ndi mitsempha yamagazi, zomwe zingayambitse kukula kwa matenda amtima, matenda a impso, ndi zina zambiri.

Kudya wochepetsedwa wamafuta ochulukirapo kungathandize kupewa kulumpha m'magazi a magazi ndikuchepetsa kwambiri vuto la matenda ashuga.

Kodi ndingathe kudya zipatso ndi matenda ashuga?

Zipatso zimatha kudyedwa! Ali ndi mavitamini, michere ndi fiber. Koma ndikofunikira kuti musagwiritse ntchito zipatso zokoma, chifukwa zimatha kubweretsa mavuto.

Zipatso zimakweza mulingo wa glycemia ndipo zimapangitsa kuti pasakhale zoyipa kuposa keke yokoma idadyedwa. Anthu omwe ali ndi matenda ashuga ayenera kutsatira zakudya zoyenera zomwe zimapereka mphamvu komanso zimathandizira kukhala ndi thanzi labwino.

Ndikwabwino kusankha zipatso zilizonse zatsopano, zachisanu kapena zamzitini popanda kuwonjezera shuga. Koma samalani ndi kukula kwake! Ma supuni awiri okha a zipatso zouma, monga zoumba zouma kapena zouma zouma, muli 15 g yamafuta. Zipatso zambiri zokoma zimakhala ndi index yotsika ya glycemic chifukwa zimakhala ndi fructose ndi fiber.

Uwu ndi mndandanda wazipatso zathanzi:

• plums
• chivwende;
• vwende;
• ma apricots
• mapeyala
• nthochi
• aishnas;
• Kiwi
• nectarine;
• mapichesi;
• mphesa;
• ma tangerines;
• maapulo
• mapeyala
• chipatso cha mphesa.

Kodi sizoyenera kudya?

1. Zakumwa Zabwino za Carbon. Amatha kukweza shuga m'magazi mopitirira muyeso, popeza 350 ml ya chakumwa chotere chimakhala ndi 38 g yamafuta. Kuphatikiza apo, ali ndi mafuta ochulukitsa a fructose, omwe amagwirizana kwambiri ndi insulin kukaniza odwala omwe ali ndi matenda ashuga. Fructose imatha kuyambitsa kusintha kwa metabolic komwe kumapangitsa kuti matenda a chiwindi amafuta. Kuti muthane ndi kuchuluka kwa glycemia, ndikofunikira kusintha zakumwa za shuga ndi madzi amchere, tiyi wopanda mchere.
2. Mafuta a trans. Mafuta opanga ma mafakitale ndiosavulaza kwambiri. Amapangidwa ndikuwonjezera ma hydrogen pamafuta osapanga bwino kuti achepetse kukhazikika. Mafuta a Trans amapezeka m'm margarine, batala la pean, kirimu komanso chakudya chamtengo wapatali. Kuphatikiza apo, opanga chakudya nthawi zambiri amawaonjezera iwo opaka, ma muffin, ndi zinthu zina zophika kuti azikulitsa moyo. Chifukwa chake, pofuna kukweza shuga wochepetsedwa, sizikulimbikitsidwa kuti mugwiritse ntchito zinthu zophika buledi zamafuta (ma waffles, ma muffins, ma cookie, ndi zina zambiri).
3. Mkate Woyera, pasitala ndi mpunga. Izi ndi zakudya zapamwamba kwambiri. Zatsimikiziridwa kuti kudya buledi, bagel ndi zinthu zina zamafuta oyengedwa zimachulukitsa kuchuluka kwa shuga m'magazi mwa anthu omwe ali ndi matenda amtundu wa 1 komanso a 2.
4. Zipatso za zipatso. Yoghurt mandala ikhoza kukhala chinthu chabwino kwa anthu odwala matenda ashuga. Komabe, zophatikiza zipatso ndi nkhani yosiyananso. Kapu imodzi (250 ml) yogurt ya zipatso imakhala ndi 47 g shuga.
5. Chakudya cham'mawa. Ngakhale zotsatsa zomwe zili ndi nkhonya, chimanga chambiri chimakonzedwa bwino ndipo zimakhala ndi michere yambiri kuposa momwe anthu ambiri amaganizira. Alinso ndi mapuloteni ochepa kwambiri, michere.
6. Khofi. Zakumwa zakumwa za khofi zokongoletsedwa ziyenera kuonedwa ngati mchere. Mitundu ya 350 ml ya caramel frappuccino ili ndi 67 g yamafuta.
7. Wokondedwa, Maple Syrup. Anthu omwe ali ndi matenda ashuga nthawi zambiri amayesa kuchepetsa kugwiritsa ntchito shuga Woyera, maswiti, makeke, ma pie. Komabe, pali mitundu ina ya shuga yomwe ingakhale yovulaza. Izi zikuphatikiza ndi shuga: bulauni komanso "zachilengedwe" (uchi, manyuchi). Ngakhale zokometsera izi sizikonzedwa kwambiri, zimakhala ndi zowonjezera zochuluka kuposa shuga wokhazikika.
8. Zipatso zouma. Zipatso ndi gwero labwino la mavitamini ndi michere yambiri, kuphatikizapo vitamini C ndi potaziyamu. Zipatso zikauma, madzi amatayika, zomwe zimapangitsa kuti michere ikuluikulu kwambiri. Tsoka ilo, zomwe shuga akupezekanso zikukula. Mwachitsanzo, zoumba zokhala ndi ma protein ochulukirapo katatu kuposa mphesa.

Zomwe sizikuwonjezera shuga?

Zogulitsa zina sizikhala ndi mafuta konsekonse, motero, ndipo sizichulukitsa glucose m'magazi, zinthu zina zimakhala ndi index ya glycemic yotsika komanso sizikhala ndi vuto lililonse ku glycemia.

Mndandanda wa zakudya zopanda shuga:

Kanema pazanjira zochepetsera shuga:

Chithandizo cha mankhwala azamba Mankhwala osokoneza bongo osakanikirana ndi zakudya amathandizira kuwonjezera zabwino mwa odwala omwe ali ndi matenda ashuga. Chitani matenda anu mwanzeru komanso moyenera.