Matenda a shuga ndi matenda oopsa omwe amafunikira chithandizo cha nthawi yayitali ndikutsatira mosalekeza miyambo ingapo yoletsedwa.
Menyu ya anthu omwe akuchiritsidwa kapena prophylaxis imakhala ndi zakudya zosiyanasiyana, koma kupezeka kwa matenda ashuga, ndikofunikira kuti musangoyang'ana zomwe zili mumwayiwo, komanso chidwi ndi zomwe zikuwoneka kuti ndizapamwamba zama calorie ndi index ya glycemic.
Kodi mndandanda wamtundu wa glycemic ndi chiyani?
Matendawa amakhudza machitidwe ndi ziwalo zonse, kukakamiza munthu kutsatira mosamalitsa zoletsa. Ichi ndichifukwa chake ndikofunikira kudziwa kuti mndandanda wamtunduwu ndi wotani, makamaka kumayambiriro kwa chakudya.
Kuchulukitsa kwa zakudya zamagulu obwera ndi thupi komanso njira yotsatira yowonjezera shuga wamagazi amatchedwa index ya glycemic.
Kuti zitheke kutsatira njira zofunikira kwambiri kwa anthu, magome osiyanasiyana adapangidwa. Muli zambiri zomwe zimakupatsani mwayi wopanga menyu wabwino. Mlingo wokhala ndi magawano kuyambira 0 mpaka 100. Chiwerengero cha 100 chikuwonetsa mayendedwe a shuga. Chifukwa chake, motsogozedwa ndi matebulo awa, munthu adzatha kuchepetsa chizindikiro ichi.
Izi ndizofunikira kuti:
- kukhalabe mulingo woyenera kagayidwe kachakudya;
- yikani magazi;
- kuwunika kulemba anthu ntchito kapena kuchepetsa kuchuluka kwa milanduyo.
Buckwheat kapena pearl barele porridge, komanso ena ambiri, amachokera ku fiber, mavitamini ndi micronutrients, koma kuchuluka kwawo mu shuga kuyenera kukhala kosasinthika.
Kodi GI imakhudza bwanji wodwala matenda ashuga?
Chowunikira chomwe chikuwonetsedwa sichinthu chokhazikika komanso chosasinthika.
Mlozera umapangidwa kuchokera kuzowonetsa zingapo:
- mankhwala zikuchokera mankhwala;
- njira yothetsera kutentha (kuphika, kutsitsa);
- kuchuluka kwa fiber;
- zopindika zowonongeka.
Chitsanzo: Mlozera wa mpunga wa paddy - mayunitsi 50, mpunga woboola - 70 mayunitsi.
Mtengo uwu umathandizidwanso ndi zinthu monga:
- kukula kwapakati;
- zosiyanasiyana;
- zachilengedwe zamtunduwu;
- kupsa.
Zotsatira za thupi la munthu zopangidwa mosiyanasiyana sizofanana - kukwera kwambiri kwa kalozera, shuga wambiri amalowa m'magazi pakukumba ndi kuwonongeka kwa fayilo.
Chizindikiro chotetezedwa chimaganiziridwa kuti ndi magawo 0-39 - mbewu zoterezi zitha kugwiritsidwa ntchito mu chakudya popanda zoletsa.
Chiwerengero wamba ndi magawo 40-69, motero, zinthu zotere ziyenera kuphatikizidwa ndi chakudya chochepa. Ngati chizindikirocho chili 70 ndi kupitilira, ndiye kuti mbewu zoterezi zitha kugwiritsidwa ntchito menyu tsiku ndi tsiku pokhapokha mutakambirana ndi akatswiri.
Mndandanda wamatumbo a chimanga chachikulu
Kuti apange menyu woyenera munthu, munthu ayenera kufunsa magome a GI, chifukwa ndikofunikira kuyang'ana osati popanga vitamini-mchere wokha, komanso zinthu zomwe zingagulitsidwe kuti zikweze mulingo wamagazi m'magazi. Kukwera kwambiri kwa shuga kumatha kuyambitsa matenda a hyperglycemia, komanso kungawononge ziwalo zamkati, popeza katundu wawo akuwonjezeka.
Munthu wamkulu
Njerezi zizigwiritsidwa ntchito mosamala kwambiri.
Porridge la iwo lifunika kuwaphika pamadzi, chifukwa amachepetsa chizindikirocho, koma ngakhale pamenepo, kuphatikizidwa kwa menyu kumatheka pokhapokha ndi chilolezo cha adotolo atatha kuyesa mayeso oyenera.
Tebulo la mbewu monga chimanga chachikulu:
| Mpunga Woyera (wopukutidwa) | 70 |
| Mpunga wamafuta oyera | 60 |
| Mpunga wakuda | 55 |
| Mpunga wamtchire (wodera) | 57 |
| Mpunga wakuda | 50 |
| Mapira | 70 |
| Hercules (oatmeal) | 55 |
| Mapira | 71 |
| Manka | 83 |
| Chimanga | 73 |
| Barele | 55 |
| Buckwheat (zachitika) | 58 |
| Buckwheat (pachimake) | 53 |
| Buckwheat (wobiriwira) | 54 |
| Bulgur | 45 |
Chimodzi mwazinthu zamitundu ya tirigu zomwe zimakhudzana ndi zinthu zomwe zili ndi mitengo yayitali (65 mayunitsi) ndizabwino. Kuphatikizidwa kwa mbewu monga chimanga, komanso mbewu monga chimanga, kumakhala kofunika ndi mulingo wamkuwa. Ichi ndi chofunikira pakukhazikika kwa dongosolo la minofu ndi mafupa, mukudwala matenda ashuga 90% ya milandu.
Kugwiritsa ntchito phalayi kumathandiza kupewa matenda a mafupa. Croup ali ndi vitamini B5, yemwe amatithandizira kugwira ntchito kwamanjenje.
Couscous, ngakhale alipo ambiri michere, sangathe kuyikidwa mgulu la anthu odwala matenda ashuga, chifukwa mndandanda umatha kukwera mpaka magawo 70. Ndikofunika kugwiritsa ntchito madzi wamba pakuphika, kupatula kuwonjezera kwa shuga, os kuwonjezera mkaka. Fructose kapena mapulo manyowa ayenera kugwiritsidwa ntchito ngati zotsekemera.
Ma grits amatinso chakudya chomwe chimakhala ndi index yayikulu ya glycemic, koma nthawi yomweyo, phala ili ndi mavitamini ndi michere yambiri.
Tebulo la michere
| magnesium | imawongolera kumva kwa minyewa ya m'magazi kuti insulini, imathandizira kugwira ntchito kwa mtima ndi mitsempha yamagazi |
| chitsulo | Imayenda bwino kwa mpweya m'maselo ndi minyewa, imalepheretsa kuchepa kwa magazi m'thupi |
| zinc | kumalimbitsa chitetezo chathupi |
| Mavitamini B | imalepheretsa kukula kwa zovuta, kumalimbitsa mantha am'manjenje |
| beta carotene | Amasintha ndikusintha maonedwe |
Giidi
Mndandanda wazinthu zomwe zingagwiritsidwe ntchito mu chakudya popanda malire:
| Barele | 35 - 55 (zimatengera njira yokonzekera) |
| Rye (tirigu) | 35 |
| Mpunga wamtchire (wakhomedwa) | 37 |
| Mafuta osasokoneza | 35 |
| Quinoa | 35 |
| Amaranth | 35 |
| Makina | 30 |
| Ngale barele | 25 |
Nthawi zonse, pafupifupi kawiri pa sabata, kugwiritsa ntchito barele wophika m'madzi, Amakhala bwino:
- mkhalidwe wamanjenje ndi mtima;
- maziko amakulu;
- hematopoiesis.
Ndikawonjezeranso kadyedwe kazakudya, munthu amathandizidwa kukhala wathanzi komanso khazikika la kuchuluka kwa shuga m'magazi.
Zowonjezera za barele wa ngale:
- kuyeretsa thupi la zinthu zovulaza;
- onjezerani chitetezo chokwanira;
- kulimbitsa mafupa;
- kusintha kwa khungu ndi mucous nembanemba;
- kusintha masomphenya.
Tiyeneranso kukumbukira kuti phala ili ndi zofooka zingapo, chifukwa chake litha kuphatikizidwa ndi zakudya ngati zotsatirazi zotsutsana sizikupezeka:
- zosokoneza mu chiwindi;
- kudzimbidwa pafupipafupi;
- kuchuluka acidity m'mimba.
Ndibwino kuti musagwiritse ntchito barele ya ngale podyera chakudya chamadzulo. Kuti muchepetse kukoma, mutha kuwonjezera dzira lophika mwamphamvu kuphala.
Kodi kuphika kumalimbikitsa bwanji?
Kuphika kumathandizira kutsitsa index. Komabe, ziyenera kupangidwa kokha pamadzi. Zowonjezera za shuga, mkaka, batala siziloledwa. Kusankhidwa kwa mbewu monga chimanga chonse kumathandizanso kuchepa kwa chizindikiro ichi, motere, barele la ngale kuposa phala la tirigu ndizothandiza kwambiri.
Pafupifupi, kuphika bwino kumachepetsa index ndi magawo 25-30. Njira ina yochepetsera mayunitsi - madzi otentha. Izi zitha kuchitika ndi oatmeal kapena buckwheat.
Mbewu zoterezi, zomwe zimakhala ndi mafuta ochulukirapo 70%, zimasokoneza shuga. Ndiye chifukwa chake, njira yogawikidwayi ikachulukirachulukira, kuchuluka kwa shuga kwa magazi kumawonjezereka. Pali njira zina zochepetsera GI komanso kuchepetsa zoopsa za odwala matenda ashuga.
Imathandizira kuchepetsa:
- kuwonjezera kwa 5-10 ml ya mafuta masamba;
- kugwiritsa ntchito mbewu zonse kapena osatulutsa.
Ndi bwinonso kuphika phala muma boiler awiri.
Makanema pazakufunikira kwa kuchuluka kwamaakaunti a glycemic index:
Chifukwa chake, chidziwitso cha glycemic ndichizindikiro chofunikira kwambiri komanso chofunikira kwambiri chomwe chimayenera kukumbukiridwa ngati kupezeka kwa matenda a shuga kwachitika. Ndikofunikira kugwiritsa ntchito chimanga chokhala ndi index yochepetsedwa mumenyu, popeza imatha kukhala yopanda malire, chifukwa chake, musamumane ndi mavuto ndi njala. Kuphatikizidwa kulikonse m'zakudya zamafuta ochokera ku chimanga chokhala ndi chisonyezo chazitali kuyenera kuvomerezedwa ndi adokotala.
