Kudya kuti muchepetse kulemera kwa chiwerengero cha glycemic

Posachedwapa, zakudya za mafashoni zimataya malo awo komanso zimakhala zathanzi komanso zothandiza. Chakudya chopatsa thanzi ndicho chitsimikizo cha thanzi la thupi lathu, ndipo kutchuka kwa "zakudya zathanzi" sikungolandiridwa ndi okonda kuchepa, koma ndi odyetserako zakudya. Masiku ano, mobwerezabwereza akudya chakudya chodziwika kuti kuchepetsa kuchepa kwa chiwerengero cha glycemic index. Chofunika kwambiri cha zakudya pa chiwerengero cha glycemic ndikuti chimapangitsa kuti thupi likhale lochepa kwambiri, lomwe limachepetsa kuchepa kwa kulemera.

Asayansi a Harvard Institute adapeza kuti mu matenda monga matenda a mtima ndi shuga a chiwiri, gawo lalikulu limasewera ndi ndondomeko ya glycemic.

Mndandanda wa glycemic umagwiritsiridwa ntchito pofotokoza momwe thupi limakhalira m'thupi. Ichi ndi chizindikiro chomwe chimayesa kuchuluka kwa shuga m'magazi, kwa maola 2 mutatha kudya. Shuga imayesedwa payeso ya 100-point. Chifukwa cha izi, n'zotheka kupeza mankhwala omwe ali ndi poizoni kwambiri kwa thupi, ndi zomwe siziyenera kugwiritsidwa ntchito kuti muchepetse kulemera ndi kudya bwino.

Zakudya zomwe zimayankhulidwa lero, ndikuti munthu ayenera kudya zakudya zomwe zimakhudza kukula kwa shuga ndi insulini m'magazi. Chifukwa cha zakudya zimenezi, munthu amalephera kudwala matenda (shuga, matenda a mtima) ndi kuchepetsa kulemera kwake.

Mfundo za zakudya.

• Mankhwala omwe ali ndi chiwerengero chochepa cha glycemic index amayamba pang'onopang'ono ndipo amadziwika pang'onopang'ono m'thupi, zomwe zingachepetse jumpha lakuthwa mu shuga la magazi kwa odwala matenda a shuga, 1, 2 madigiri.

• Zakudyazi kuti achepetse kulemera kwa thupi sizimaphatikizapo kugwiritsa ntchito chakudya m'magulu (madokotala a mdziko lonse adatsimikiziridwa kuti chakudya cha anthu chiyenera kukhala ndi chakudya, chifukwa zimapatsa thupi mphamvu 60%).

• Zakudya zimenezi zimapangidwa pa zakudya zopatsa thanzi, kotero thupi limafuna kudya mochuluka, ndipo phindu la chakudya chodya ndilokutalika.

• Zakudya izi zimatanthauza kuchepa kwa zakudya zamtundu wa mafuta.

• Ndikofunikira kudya zachilengedwe ndi zodzaza, koma osati mankhwala omwe atsirizidwa komanso omaliza.

• Pamene zakudya zimaloledwa, kugwiritsa ntchito ndiwo zamasamba (zochepa zochepa) zomwe zili ndi starch, komanso zipatso ndi masamba.

• Mkaka wotsika kwambiri ndi zakudya zowonjezera, masamba, zipatso, nyemba, buckwheat, nyama yowonda, amaloledwa ndi zakudya.

Pitani ku zakudya.

Kusintha kupita ku zakudya sikudzakhala kovuta. Zokwanira kuchepetsa zakudya zamagazi ndi ndondomeko yaikulu ya glycemic. Pali zifukwa zingapo zofunika zoyenera kudya:

• Pa kadzutsa kadzutsa muyenera kufalitsa phala - oatmeal, balere ndi chinangwa.

• Idyani mkate wokhawokha kuchoka ku thupi lonse, mtanda wowawasa ndi mbewu zonse.

• Lembani kugwiritsa ntchito mbale zomwe zili ndi mbatata.

• Idyani zipatso zambiri ndi ndiwo zamasamba.

• Idyani saladi ya masamba okoma mtima, okongoletsedwa ndi kuvala kwa Provencal ndi vinyo wosasa.

• Mukhozanso kuphatikiza pasta mu zakudya.

Kumbukirani kuti kudya koteroko sikungapweteke thupi, chifukwa cha zakudya zomwe zili zothandiza komanso mavitamini ndi minerals. Zakudyazi sizimaphatikizapo kugwiritsa ntchito chakudya komanso kuchepetsa matenda.