Glycemic index ya zipatso, zipatso ndi zipatso zouma

Amalemba, amakangana komanso amalankhula zambiri pankhani yazakudya komanso zopatsa thanzi.

Zambiri mwakuti zidatulutsa nthano zambiri, mphekesera, malingaliro, umbuli ndi kugonjera, zomwe nthawi zambiri zimapweteketsa, osathandiza munthu.

Lingaliro limodzi lotere ndi glycemic index (GI), yomwe samamvetsetsa, imagwiritsidwa ntchito, ndipo nthawi zambiri ngakhale samamveka.

Kodi mndandanda wamtundu wa glycemic ndi chiyani?

Glycemic index (GI) ndizowonetsa momwe thupi limayankhira mutatha kudya chinthu china chokhala ndi shuga. M'malo mwathu, tikambirana za zipatso.

Kudziwa zochepa pa nkhaniyi sikungothandiza wodwala wokha yemwe ali ndi matenda ashuga, komanso munthu wathanzi lathunthu kuti azitha kusunga shuga ndikuwongolera momwe limakhudzira thupi.

Kuyambira kale, anthu akhala akupangira zakudya kuti azidya zakudya zokhala ndi GI yotsika. Ndi omwe adamuthandiza kusuntha, kugwira ntchito, kupatsa thupi lathunthu zinthu zofunika kuti azitsata komanso mphamvu.

Zaka za m'ma 2000 "zinawononga" chilichonse. Anali iye amene "adakola" munthu pama singano okondweretsa. Paliponse pamashelefu owoneka bwino ma CD olemekezeka "goodies" okhala ndi phindu lalikulu la glycemic. Zopanga sizotsika mtengo, koma zimachuluka pamaso pa shuga.

Zotsatira za mankhwala a GI pa thupi la odwala matenda ashuga

Pazakudya za munthu wodwala matenda ashuga, kudya zakudya zopatsa thanzi ndikofunikira posamala zakudya zomwe mwadya.

Gawo la chizindikiro cha glycemic:

• glycemic mfundo mpaka 55 zimagwiritsidwa ntchito pazogulitsa zomwe zimakhala ndi index yotsika;
• zipatso zomwe zimakhala ndi glycemic pafupifupi zimakhala ndi 55 mpaka 69;
• ndi chisonyezero choposa 70 - zinthuzo zimatchulidwa kuti ndi GI yapamwamba.

Magalamu zana amodzi a glucose oyera ali ndi glycemic index ya 100.

Mu matenda ashuga, kudumpha mwadzidzidzi ndi madontho ayenera kusiyanitsidwa. Izi zimabweretsa zotsatira zoyipa, kuwonongeka koopsa m'moyo wabwino.

Chipatso cha Matenda A shuga

Zipatso ndizofunikira komanso zofunikira pakudya kwa wodwala tsiku ndi tsiku.

Komabe, ma polar owopsa ndi owopsa pano:

• kumwa kwawo kosalamulirika kumatha kuvulaza thupi m'njira yosankha bwino;
• osadziwa mulingo wa GI, anthu sapatula zipatso pazakudya zawo, potero kunyalanyaza thupi la zinthu zofunika kufufuza ndi mavitamini.

Zonse zomwe zili ndi calorie za zipatso ndi mndandanda wawo wa glycemic zimasiyana modabwitsa. GI ya zipatso zatsopano, zopaka kutentha ndi zouma zimasiyana kwambiri.

Kuchuluka kwa fiber, zakudya zama protein ndi mapuloteni, komanso magawo awo, zimakhudza madongosolo awo a glycemic. Komanso mtundu wa carbohydrate pawokha umakhudza kwambiri GI.

Ndikofunika kudziwa kuti zipatso zomwe zili ndi GI yotsika sizifunikira chithandizo chowonjezera cha kutentha. Kugwiritsa ntchito kwawo shuga sikuletsedwa.

Gululi limaphatikizapo: peyala, apulo, mango, nectarine, lalanje, makangaza, pomelo, maula.

Ndi zipatso zina, sikofunikira kuti peel, yomwe imadzaza ndi fiber yambiri. Ndiye kuti amachepetsa njira yolembera shuga m'thupi la munthu.

Zothandiza kwambiri pamndandandawu ndi makangaza, maapulo, pomelo, mapeyala.

Maapulo Nthawi zambiri amalimbikitsa chitetezo chathupi. Sinthani matumbo, chitani ntchito ngati antioxidant. Kuphatikiza apo, maapulo amakwaniritsidwa kwambiri ndi pectin, omwe amathandizira kugwira ntchito kwa kapamba ndikuchotsa poizoni m'thupi.

Mapeyala okhala ndi diuretic ndi ludzu lathetsa katundu. Izi zimathandizira kuthamanga kwa magazi. Mphamvu yawo yotsutsana ndi thupi komanso kutseguka kwa njira zochiritsira komanso kubwezeretsa minofu yowonongeka kwatsimikizidwanso. Peyala yabwino komanso onunkhira imatha kusintha maswiti a munthu wodwala matenda ashuga.

Makangaza amatenga nawo gawo la matenda a lipid (mapangidwe a mafuta m'chiwindi) ndi kuyimitsidwa kwa chakudya m'thupi. Kuchulukitsa zomwe zili ndi hemoglobin, makangaza ali ndi phindu pamapangidwe a chimbudzi. Imadziwitsanso zomwe zimayambitsa kusokonekera kwa kapamba. Izi, zachidziwikire, zimalimbitsa ndikukhazikitsa zonse zofunikira za thupi, ndizofunikira pakumva matenda a shuga.

Pomelo - odwala matenda ashuga ayenera kuphatikizapo zipatso zosowa m'zakudya zawo. Chimakoma ngati zipatso za mphesa. Kupatula kuti ili ndi index yotsika ya glycemic, ndiyopendekera yazinthu zofunikira.

Pomelo amathandizira kuwongolera shuga ndi magazi. Potaziyamu yomwe ili m'chipatsochi imathandizira kuti minofu ya mtima ichite bwino ndikutsuka mitsempha.

Mafuta ofunikira pomelo, kulimbitsa chitetezo cha mthupi, alepheretse kufalikira kwa ma virus mu matenda oyamba.

Zipatso zokhala ndi GI wamba sizoletsedwa muzakudya za tsiku ndi tsiku za anthu odwala matenda ashuga, chifukwa ali ndi katundu wapadera. Koma ziyenera kudziwidwa kuti ndi zakudya komanso zofunikira pazakudya, amafunika kuyang'anitsitsa okha. Mlingo wa tsiku ndi tsiku wa kumwa kwawo uyenera kukhala woperewera.

Izi ndi monga: chinanazi, kiwi, mphesa, nthochi.

Zomwe amakonda kwambiri kwa odwala matenda ashuga ndikupereka nthochi ndi kiwi. Mapindu awo amatsimikiziridwa komanso osatsutsika.

Kiwi, pomwe mumadya pang'ono, yeretsani magazi a m'magazi a cholesterol ndikuchepetsa shuga la magazi.

Mchere wazipatso umayendetsa bwino ntchito ya mtima ndikuchepetsa kuvala kwa minofu yamtima. Amadzazanso thupi ndi vitamini E ndi folic acid, omwe amapindulitsa kwambiri kwa amayi omwe ali ndi matenda ashuga. Zimatsimikiziridwa kuti kiwi imachepetsa mayendedwe am'magazi komanso kuthetsa kukondera kwa mahomoni.

Nthochiomwe amadzaza thupi ndi mavitamini ndi michere ndi othandiza kwambiri. Chipatsochi ndichopanga chomwe chimapanga serotonin - "mahomoni achisangalalo." Zimawonjezera thanzi lathunthu, zimapangitsa thanzi kukhala labwino. Mndandanda wa glycemic wa nthochi sutha kutchedwa wotsika, koma chidutswa chimodzi cha zinthu zabwino zitha kudyedwa.

Chinanazi amalimbikitsa kuchepa thupi, amachepetsa kutupa ndipo ali ndi katundu wotsutsa kutupa. Komabe, sizikulimbikitsidwa kwa anthu omwe ali ndi vuto la m'mimba, chifukwa chimakwiyitsa mucous membrane wam'mimba ndi matumbo.

Pazakudya za matenda ashuga, chinanazi chimatha kupezeka chatsopano. Zipatso zamatenda zimakhala ndi shuga woletsa, zomwe zimavulaza kwambiri wodwala yemwe ali ndi matenda ashuga.

Mphesa Ziyenera kunenedwa padera - iyi mwina ndiye mabulosi okoma kwambiri. Chozizwitsa chodziwikiratu: kukhala ndi kuchepa kwambiri kwa glycemic 40, sikulimbikitsidwa kwambiri kwa odwala matenda ashuga.

Malongosoledwe ake ndi osavuta. Pafupifupi kuchuluka kwazakudya zonse zokhala ndi michere, shuga m'mipesa imakhala ndi gawo lalikulu kwambiri. Chifukwa chake, odwala ayenera kudya pokhapokha mwa chilolezo cha madokotala.

Mndandanda wazipatso ndi zipatso zopanda GI (mpaka 55):

Mndandanda wazipatso ndi zipatso zokhala ndi GI yayikulu komanso yapakatikati (kuyambira 55 ndi pamwamba):

Zophatikizira Zazipatso Zouma

M'nyengo yozizira ndi koyambirira kwamasika, kuperewera kwachilengedwe kwa zipatso ndi mitundu yazipatso. Zipatso zouma zithandiza kudzaza kuchepa kwa michere ndi mavitamini..

Pachikhalidwe, zipatso zouma zimaphatikizapo zoumba zouma, maapulosi owuma, mitengo yaminda, nkhuyu, masiku. Komabe, pa tebulo lakhitchini la amayi, nthawi zambiri mumatha kupeza masamba owuma, maapulo, yamatcheri, quince, maula a chitumbuwa, sitiroberi wokhala ndi madzi komanso rasipiberi.

Odwala omwe ali ndi matenda ashuga, komanso anthu omwe amangotsatira zakudya zamagetsi ndikuwunika thanzi lawo, ayenera kugwiritsa ntchito chisamaliro chapadera pogwiritsa ntchito zipatso zouma.

Zisonyezero Zazipatso Zouma:

1. Madeti. Mlozera wa deti louma (lowuma) ndi 146. Chiwerengerochi ndi chokwera kwambiri kotero kuti chidutswa chamafuta a nkhumba, chimawoneka wosalakwa broccoli. Kudya ndi koyenera kwambiri. Ndi matenda ena, madeti amatsutsana kawirikawiri.
2. Zouma - GI ndi 65. Monga momwe tikuwonera kuchokera m'chiwerengerochi, mabulosi okoma awa sayenera kuzunzidwa pakudya kwatsiku ndi tsiku. Makamaka ngati akuphatikizidwa mu mitundu ina ya muffin.
3. Ma apricots owuma ndi prunes. GI yawo siyidutsa 30. Chizindikiro chotsika chimawonetsa phindu la zipatso zouma m'njira zambiri. Kuphatikiza apo, ma prunes ndi antioxidant wabwino wokhala ndi mavitamini ambiri.
4. Nkhuyu - GI yake ndi 35. Mwa ichi, chikhoza kufananizidwa ndi lalanje. Imabwezeranso bwino mulingo woyenera kwambiri pakusala kudya.

Malangizo Akuchepetsa Zipatso

Tikukhulupirira kuti mutatha kuwerenga nkhaniyi, muyamba kupanga zakudya zanu, kutengera malingaliro omwe ali pamenepo.

Maupangiri ena ochepa ochepetsa GI sadzakhala opanda cholakwika:

• pambuyo potentha ndi kukonza kwazipatso zina - kuphika, kuphika, kumalongeza, kusenda, GI kukhala pamwamba;
• yesani kudya zipatso zosaphika;
• mu zipatso zosankhidwa bwino, GI idzakhala yapamwamba kuposa yonse;
• kugwiritsa ntchito pang'ono mafuta a masamba kumatsitsa index;
• m'madzimadzi, ngakhale mwa omangika kumene, GI nthawi zonse imakhala yokwera kuposa zipatso zonse;
• osamadya chipatso mu imodzi idagwa - gawani m'njira zingapo;
• kudya zipatso ndi mtedza pamodzi (zamtundu uliwonse) kumachepetsa kwambiri kusintha kwa mafuta amchere kukhala shuga.

Mavidiyo kuchokera kwa Kovalkov yemwe ndi wathanzi pazakudya za glycemic:

Kudziwa index ya glycemic sikuti ndiwosintha kapena nkhambakamwa. Ichi ndi chida polimbana ndi matenda oopsa ngati matenda a shuga. Kugwiritsa ntchito moyenera kudzakongoletsa moyo wa wodwalayo ndi mitundu yowala ya phale, kufalitsa mitambo yamatenda opanda nkhawa komanso kupsinjika, kupuma kununkhira kwa zabwino za tsiku ndi tsiku.