Ingotsatirani kusadya kwathu ...
Tidzakhala omasuka ndi inu: Kutaya makilogalamu asanu pamwezi si ntchito yosavuta, ndipo zimakhala zosavuta kupirira nazo mothandizidwa ndi boma lapadera. Komabe, chakudya chofunika kwambiri chomwe chingakupatseni mphamvu zochita izi. Kuphatikiza pa zosaŵerengeka zosapeŵeka za njala ndi mndandanda wautali wa zakudya zina zachilendo, vuto lalikulu la zakudya zambiri ndilovuta kwambiri kupeza njira yowonjezera yomwe ingakuthandizeni kuchepa thupi popanda kuchepetsa zakudya zamagulu komanso popanda kuwononga thanzi lanu. Ndichifukwa chake mu nkhani ino timayang'anitsitsa kwambiri mankhwala omwe ali ndi chiwerengero chochepa cha glycemic index (GI) ndi maziko a zakudya zomwe akufuna - kuthamanga kumene mankhwala omwe ali ndi chakudya amagawidwa ndikulowa magazi. Kugwiritsa ntchito chiwerengero chachikulu cha malonda: ndi chiwerengero chachikulu cha glycemic index (monga mikate yoyera ndi ena, zakudya zapamwamba za ufa, mbatata, mpunga woyera, zakumwa za shuga ndi zakudya zambiri zothandizidwa) zidzawatsogolera ku njala yambiri, pamene thupi likuwagwedeza mofulumira kwambiri. Chotsatira chake, mudzadya kwambiri kuposa zofunikira, koma njala sizimazimitsidwe. Asayansi apeza kuti anthu omwe chakudya chawo chamadzulo ndi chamasana anali ndi chiwerengero chokwanira cha zakudya mu theka lachiwiri la tsiku adadyetsedwa ndi makilogalamu 700 kuposa omwe anali ndi GI chakudya cham'mawa ndi cham'mawa. Zamagetsi zomwe zimagwidwa mofulumira zingathenso kuwonetsa kusamvana kwa mahomoni, zomwe zimapangitsa kuti thupi liyambe kusunga mafuta ambiri. Mwinamwake mwakhala mwamvapo kale za GI-chakudya chokhudzana ndi chiwerengero chochepa cha zakudya zolimbitsa thupi - m'matembenuzidwe osiyanasiyana omwe akhala akudziwika kale. Komabe, kafukufuku waposachedwapa wasonyeza kuti zakudya izi zingangokhala mankhwala ozizwitsa omwe angakuthandizeni kulimbana ndi kulemera kwakukulu ndi kusintha thanzi. Zamagulu omwe ali ndi otsika kwambiri GI ndi amodzi mwa thanzi kwambiri: ali ndi mchere wambiri, mavitamini, mchere komanso zinthu zina zathanzi. Muli ndi cholesterol chokhazikika, chiopsezo chochepa cha matenda a shuga, ndipo khungu lanu, ngati likhoza kukhala lamadzimadzi, lidzakhala loyeretsa. Kuonjezerapo, chifukwa cha zakudya zimenezi, mumapeza mphamvu zambiri kusiyana ndi kudya zakudya zochepa kwambiri. Ndipo izi zikutanthauza kuti mudzakhala ndi mphamvu zowonjezereka kuchita masewera olimbitsa thupi. Okonzeka kuyamba? Ndizo zonse zomwe mukufunikira kuti mudziwe kuti muzitha kupambana mukamachita mapulani olimbitsa thupi.
Kukula kwa chiwerengero cha glycemic kumakhudzidwa ndi zinthu zingapo: zomwe zili m'zakumwa, njira yophika (mbatata yophika ndi yochuluka kuposa mbatata yophika), kucha (chipatso), nthawi yokophika (GI ya vermicelli yapamwamba imakhala yoposa yamba), ndi mtundu wa chakudya Mwachitsanzo, ndondomeko ya glycemic ya mitundu yosiyanasiyana ya mikate yoyera ikhoza kuchepetsedwa chifukwa cha kugaya ufa). Zonsezi ndi zophweka kuti zisokonezeke, choncho tidzakhala ndi zofunikira zoyenera kudya. Maziko a zakudya ndi mbewu zonse, ndiwo zamasamba, zipatso ndi nyemba. Mndandanda wa mankhwalawa ndi otsika, ndipo zokhudzana ndi masamba osakhala wowonjezera, nthawi zambiri ndi 0.
Gwiritsani ntchito mapuloteni owonda, nyama, nsomba, masewera, tchizi ndi tofu mulibe chakudya, kotero kuti chiwerengero cha glycemic pazochitika zawo sikulankhula. Kuphatikiza apo, mothandizidwa ndi mapuloteni, mumakhalabe ndikumverera kwa nthawi yaitali.
Idya pang'ono, koma nthawi zambiri
Kugawidwa kofanana kwa ma kolera ndi chinsinsi chokhazikika m'magulu a shuga. Ngati mbali yaikulu ya kalori yomwe mumadya muzolemba ziwiri, mlingo wa shuga udzasinthasintha kwambiri ngakhale mutasankha mankhwala ndi chiwerengero chochepa cha glycemic index.
Osadalira kokha pa GI
Zakudya monga pizza, chipsera za mbatata kapena makapu ali ndi chiwerengero chochepa cha glycemic index. Koma, monga mukudziwira, izi siziwathandiza kuti azigwirizana nawo polimbana ndi kulemera. Mulimonsemo, muyenera kulingalira chiwerengero cha ma calories ndikuwonetsetsa zakudya zakudya zomwe mukudya. Choncho, mukhoza kugwiritsa ntchito izi, koma nthawi zina. Ndipo musapewe mankhwala othandiza.
Yambani ndi saladi
Zakudya zowonjezera za saladi zili ndi nthendayi yowonjezereka, kupatulapo ali ndi mchere wambiri komanso zakudya zambiri. Ndipo chifukwa cha mafuta mu mafuta, komanso asidi mu viniga kapena mandimu, saladi saladi amathandiza kuchepetsa kukula kwa shuga m'magazi atatha.
Sinthani voliyumu ya magawo
Phalata ya spaghetti imaphatikizapo kwambiri zakudya za GI, pamene zimadulidwa pang'onopang'ono. Koma popeza pali zakudya zambiri zapaghetti, m'pofunika kuchepetsa kukula kwake kwa magawo 200 magalamu. Kupanga spaghetti chakudya chopatsa thanzi komanso chocheperako, onjezerani masamba.
Samalani ndi zopsereza
Kusankha zakudya zopsereza zokha kumadalira pa inu nokha. Mtedza wa mafuta ochepa kwambiri, yogulitsa mbewu yamchere kapena ochepa omwe angapangidweko angapangitse kukula kwa shuga. Sankhani kusankha zakudya zopangira zakudya zokhala ndi zochepa zokhala ndi otsika GI (zobiriwira kapena apulo). Ngati pamapiko anu muli mankhwala omwe ali ndi ndondomeko yapamwamba, onetsetsani kuwonjezera puloteni pang'ono kapena mafuta othandiza kwa iwo: Mwachitsanzo, idyani zakudya zingapo komanso 30 gm ya tchizi kapena kapu.
Ubwino wa zakudya
Chosowa chachikulu cha zakudya zambiri ndikuti zakudya zomwe zili ndi zakudya zowonjezera komanso zathanzi sizichotsedwa ku zakudya. Chotsatira chake, inu, mungathe kulemera mwamsanga, koma nthawi yomweyo, thanzi lanu liri pangozi. Nthawi zina, masewerawa, monga akunena, sali woyenera kandulo. Mwachitsanzo, ngati mutayalemera, koma muyezo wanu wa cholesterol umatuluka, ndiye kuti mumasintha chinthu chimodzi choopsa cha matenda a mtima. Zakudya Zakudya Zakudya Zakudya Zakudya Zosiyanasiyana zomwe zingakuthandizeni kukhala ndi thanzi labwino. Azimayi omwe adawona zakudya za GI, cholesterol ya magazi inachepera ndi 10% mu miyezi iwiri yokha. Iwo amathandizanso zotsatira za kusanthula pa mapuloteni otetezeka, omwe amasonyeza kukhalapo kwa zotupa zomwe zimayambitsa matenda komanso kuopsa kwa matenda a mtima. Zakudya zopatsa pang'ono pang'ono zimathandiza pa zifukwa zingapo. Kafukufuku wa asayansi a Harvard University adasonyeza kuti amayi omwe amatsatira zakudya za GI (makamaka ngati ali ndi fiber) ali ndi theka lachilombo choyambitsa matenda a shuga. Zakudya zomwe zimagwiritsidwa ntchito pa mankhwala omwe ali ndi otsika GI ndizomwe zimapewa khansa. Kafukufuku waposachedwapa a asayansi a ku Britain adapeza kuti mafuta asanu aliwonse omwe amawathira mafuta ndi makapu a GI amachulukitsa chiopsezo cha khansa ya m'mawere ndi 55%. Choncho m'mwezi wa GI-kudya, kukhala pa mamba, pamodzi ndi chimwemwe chokhudzana ndi imfa ya mapaundi owonjezera, musaiwale kuti mwathandizira thanzi lanu.
Tsiku lina pa chakudya gi
Apa ndi momwe ma calories 1600 omwe mumagwiritsa ntchito lero lino adzawoneka. Kuphatikiza kwa mankhwala okhala ndi otsika GI ndi mapuloteni owonda mu mbale iliyonse kudzakuthandizani kukhala odzaza. Ngati njala idzadziwonetsere, dzipatseni chotupitsa cha makilogalamu 100.
Chakumwa
Mazira achi Greek (mazira azungu 3, makapu 3/4 osakaniza anyezi wofiira ndi tomato ndi azitona, supuni 2 grated Feta tchizi), makangaza.
Zosakaniza
Tchizi "Kosichka".
Chakudya
Saladi ndi pasitala (90 g nkhuku yophika, 200 g yophika mazira ndi tsabola wofiira wofiira, 1/2 chikho cha nandolo zotsekemera, galasi la pasitala, supuni 2 ya Italy msuzi).
Zosakaniza
Selari imamatira ndi batala wamkonde (timitengo 8 ndi supuni 2 za mafuta a mandimu).
Chakudya chamadzulo
Turkey "Chile" (90 g nkhumba, 1/2 chikho nyemba, anyezi ndi phwetekere msuzi, "Chile" msuzi). Fukani chipindacho ndi grated tchizi "Cheddar" (1/4 chikho). Sitiroberi ndi sipinachi saladi (2 makapu sipinachi, 1/2 chikho strawberries, supuni 2 pistachios, supuni 2 za viniga wosasa).
Chotukudya cha makilogalamu 100
Apulo yophika ndi sinamoni.
Kodi chakudya chimagwira ntchito bwanji?
Poyerekeza ndi zakudya zina zambiri, zidzakhala zosavuta kuti mumamatire. Ubwino wa zakudya zimaphatikizapo zakudya zochepa za caloric komanso zakudya zabwino. Zopangira zomwe zimapanga zimakupangitsani kukumbukira kuti mukudya, kuphatikizapo mungathe kupewa njala yomwe imawonekera madzulo ndikukupangirani kuti mupite ku maswiti. Kuchita bwino kwa zakudya za GI kumatsimikiziridwa ndi kafukufuku wambiri omwe asonyeza kuti chakudya chochokera kumagetsi ndi otsika glycemic index ndi chopatsa thanzi kuposa mitundu ina ya zakudya. Kuwonjezera pa kuti palibe kutulutsa mwadzidzidzi kwa insulini m'magazi, mankhwala omwe ali ndi otsika kwambiri a GI amakhalabe m'matumbo kwa nthawi yayitali ndikufika pamatumbo aang'ono, kumene mahomoni akuluakulu omwe amalepheretsa kudya chakudya. Ndipo ngakhale kuti kuchepa kwa ma calories kudyedwa, kuchepetsa thupi kumachepetsa kuchepa, zakudya za GI zimachepetsanso zotsatirazi. Panthawi imodzi mwa maphunzirowa, anapeza kuti anthu omwe adawona zakudya za "mafuta ochepa", kuchepa kwa thupi kunachepetsedwa ndi 11%, pamene kulimbikitsidwa, omwe amatsatira chakudya cha GI - 6% okha. Ngati mlingo wamagazi wa magazi umakhala wosasinthasintha, ndiye kuti thupi silipereka njala. Zotsatira zake, sizizengereza kuchepetsa thupi, kupulumutsa kalori iliyonse.