Kodi ndi chiani chomwe glycemic index ya mankhwala (GI) akudyera, wothamanga aliyense ndipo ayenera kudziwa. Zizindikiro GI - yoyamba, yomwe imamanga chakudya cholemetsa, kulemera, kuphunzitsidwa mwamphamvu. Kuti mumvetsetse zovuta zonsezi zingathandize tebulo la mankhwala ogwiritsira ntchito mankhwala ndi malangizo a masewera olimbitsa thupi.
Chemistry m'thupi lathu: timayesa ubwino wa GI pamasalefu
Chakudya chilichonse - zikhale zomaliza, zakudya zachilengedwe - zili ndi shuga (shuga). Ngakhalenso nyama, nsomba komanso zakudya zamakono za broccoli zimakhala ndi shuga pang'ono. Ndondomeko ya glycemic imasonyeza bwino kuti zakudya zomwe amadya zimakhudza mlingo wa shuga m'magazi. Gome la nyerere zowonongeka zimathandizira kulumikizana koyenera kwa diary ya zakudya kwa munthu wathanzi ndi matenda a shuga, kumene kuteteza shuga m'thupi ndikofunikira kwambiri.
Mndandanda wamakono wa mankhwala
GI ya zinthu zopitirira 70 imatengedwa ngati yapamwamba. Izi zikutanthauza kuti chakudya chomwe chimalowa mimba chimangothamanga mofulumira, ndipo ziwalo za thupi nthawi yomweyo zimalandira mlingo waukulu wa shuga. Cholakwika ndi chiyani? Kwa odwala matenda a shuga amathira shuga ndi osayenera ndipo amachititsa mavuto aakulu. Kwa munthu wathanzi, kudya chakudya nthawi zonse ndi GI wapamwamba ndi chitsimikizo cha mafuta ochuluka pamimba, wansembe ndi ziwalo zonse za thupi. Chitsanzo chokha cha okonda chakudya ndi a GI apamwamba ndi Amerika omwe amadya burgers, fries ndi zakudya zina. Kodi mumayenera kusiya maswiti ndi mapepala? Ayi ndithu. Chilichonse chiyenera kukhala chokhazikika komanso chovomerezeka. Choncho, musanaphunzire mwamphamvu ndipo atatha masewera a masewera amadya mipiringidzo yapadera ndi ndondomeko yowonjezera ya chiwerengero cha glycemic. Uwu ndiwo mtundu wa feteleza wamphamvu wa minofu ndi kubwezeretsanso kwa magetsi a thupi, omwe, pakapita masewera olimbitsa thupi, amadyetsa shuga! Chabwino, supuni ya uchi m'mawa idzapindulitsa. Kotero ndi chiani cha mankhwala omwe ali ndi chiwerengero cha glycemic index? Pamene zakudya zotere zimalowa mmimba, chizindikiro chovuta chimatumizidwa ku ziphuphu pogwiritsa ntchito mankhwala osiyanasiyana: "Tili ndi shuga wambiri! Tikufunika kubwereza mwamsanga kwinakwake! ". Maselo apadera a kapangidwe amayamba kupanga mahomoni ambiri a insulini - oyambitsa shuga m'magazi. Kenako insulini imatengera kuchuluka kwa shuga m'magazi onse a thupi kudyetsa, chakudya chochulukirapo - m'malo osanjikiza mafuta. Kuonjezera apo, kudya komanso kudya nthawi zonse ndi GI pamwamba pa 70 kumabweretsa "kuvala" kwa kapangidwe ndi chitukuko cha shuga, matenda ena a thupi ndi dongosolo lonse la zakudya.
Chakudya chopanda chiwongolero cha mankhwala sikumapangitsa kulemera.
Mndandanda wa zilembo za glycemic zomwe zili ndi ndondomeko yapamwamba
| Masiku | 146 |
| Tirigu mkate woyera | 136 |
| Zakudya za mpunga | 131 |
| Mowa | 110 |
| Chokuta chaching'ono | 106 |
| Mavwende | 103 |
| Katundu wabwino | 100 |
| Mbatata zophika | 95 |
| French Buns | 95 |
| Mabomba a hamburgers | 92 |
| Spaghetti ndi macaroni kuchokera ku ufa wa tirigu | 90 |
| Pulogalamu ya mpunga ya Instant | 90 |
| Popcorn | 85 |
| Nsomba za mbatata | 80 |
| Puree | 80 |
| Fanta, sprite, cola ndi sweet sodas | 75 |
| Wafers | 75 |
| Airy lokoma mpunga | 75 |
| Tsabola, dzungu | 75 |
| Millet | 71 |
| Dumplings, mpunga, chinanazi, semolina, kupanikizana, chimanga, ngolo | 70 |
| Banana, vwende | 70 |
| Chimanga cha chimanga | 70 |
| Mbatata popanda khungu yophika | 70 |
| Pearl balere | 70 |
| Halva | 70 |
Mndandanda wa chiwerengero cha mankhwala ochepa
Golidi amatanthawuza kuti mukhale wolemera ndi chakudya chochokera kumagetsi omwe ali ndi GI wamba (wofanana ndi 40-70). Chakudya chotere chimaphatikizapo tirigu, zipatso, ndiwo zamasamba, pasitala, mkate wochokera ku ufa wambiri kapena nthambi, masamba, zamchere, ayisikilimu, fritters, yoghurts. Mwachidule, izi ndi chakudya chokwanira chochokera ku chakudya chochepa, chomwe chimakumbidwa kwa nthawi yayitali ndipo mofanana chimadzaza thupi ndi mphamvu zofunikira. Chakudya choyenera chimachokera ku zinthu zomwe zili ndi GI. Kuti musalembedwe chilichonse chololedwa, pansipa pali gome la zinthu zomwe zili ndizomwe zimakhala zochepa komanso zochepa.
Gulu la mankhwala omwe ali ndi chiwerengero cha glycemic index
| Tirigu Wambiri | 69 |
| Croissant kapena bagel | 67 |
| Muesli ndi zipatso zouma | 65 |
| Phala la oat pa madzi amodzi | 65 |
| Mkate wakuda | 65 |
| Mbatata "yunifolomu", yophika khungu | 65 |
| Semolina | 65 |
| Madzi a mandimu | 65 |
| Zokola | 64 |
| Beetroot beetroot | 63 |
| Zikondamoyo zopangidwa ndi ufa wa tirigu | 62 |
| Pizza ndi tomato ndi tchizi (mafuta ochepa) | 60 |
| Mchele woyera | 60 |
| Mayonesi malo | 60 |
| Yačka | 60 |
| Sweetener | 59 |
| Oatmeal makeke | 55 |
| Mango | 55 |
| Zosangalatsa zokoma | 52 |
| Ice cream plombir | 52 |
| Buckwheat | 50 |
| Msuzi wa Brown | 50 |
| Macaroni kuchokera ku ufa wonse wa tirigu | 50 |
| Nkhumba | 50 |
| Nsomba za nsomba | 50 |
| Oatmeal phala | 49 |
| Nkhumba zam'chitini | 48 |
| Mphesa ndi mphesa | 48 |
| Mkuku wa nkhuku | 48 |
| Madzi a chinanazi | 46 |
| Mkate ndi rupiya | 45 |
| Lentils | 44 |
| Mapeyala am'chitini | 44 |
| Nyemba | 42 |
| Mphesa | 40 |
| Nandolo yatsopano | 40 |
| Mamaliga | 40 |
| Madzi a Apple | 40 |
| Madzi a mandimu | 40 |
| Nyemba | 40 |
| Scherbet | 40 |
| Nkhanu timitengo | 40 |
| Ng'ombe | 40 |
Low GI (5-40) imapezeka mu nsomba, nyama, zipatso ndi ndiwo zamasamba, amadyera. Mwa njirayi, ndondomeko yochepa ya chokoleti "Brut" 70% ya kakale ndi 30 okha, kotero simungakhale opanda chokoma. Kodi n'zotheka kuti mudyetse zakudya ndi chiwerengero chochepa cha glycemic? Mu gawo - inde, mbali - ayi. Mndandanda wolemba kwambiri wa chakudya kuchokera kumagulu omwe ali otsika ndi apakatikati GI, mudzakwaniritsa kuperewera kwa thupi kwa nthawi yayitali. Ponena za zakudya zokha pazinthu zopangidwa ndi GI pansipa 40 - kupha thupi. Zakudya zoterezi zimayambitsa kusungidwa kwa magetsi, kuvutika maganizo nthawi zonse, kutopa mwamsanga, kufooka. M'lingaliro lenileni - ubongo umagwira ntchito molakwika. Pambuyo pake, shuga ndi gwero lalikulu la zakudya za ubongo. Chinthu choyipa kwambiri chomwe chimatsogolera ku zakudya zopusa ndi chocheperako glycemic index ndicho chiwombankhanza, chomwe chimakhala chovuta kutulukira. Zakudya zoterezi kwa nthawi yaitali zimangoyang'aniridwa ndi dokotala wokhala ndi mavitamini, omega-3 fatty acids tsiku ndi tsiku kuti azikhala ndi moyo wamba.
Mndandanda wa zilembo za glycemic zomwe zili ndi mankhwala otsika
| Nsomba za nsomba | 38 |
| Mchele wam'tchire | 35 |
| Apple, maula, apricot watsopano | 35 |
| Low fat yogurt | 35 |
| Mabomba | 35 |
| Kusaka | 35 |
| Amapichesi | 35 |
| Selari | 35 |
| Nkhuku | 30 |
| Mafinya a beets ndi kaloti | 30 |
| Chikapu | 30 |
| Garlic, anyezi | 30 |
| Chinyumba cha Cottage | 30 |
| Tomato | 30 |
| Cherry | 30 |
| Chimandarini | 30 |
| Chokoleti cha Black Chocolate 70% | 30 |
| Sausages | 28 |
| Soybean | 25 |
| Rasipiberi | 25 |
| Strawberry, currant | 25 |
| Fructose | 20 |
| Zomera zatsopano | 20 |
| Walnut walnut | 15th |
| Nkhaka | 15th |
| Azitona | 15th |
| Bowa | 15th |
| Kabichi | 10 |
| Saladi masamba, letesi | 10 |
| Kuchotsa | 10 |
| Zatsopano ndi zouma zitsamba zatsopano | 5 |
| Mitanda, shrimps | 5 |
| Nsomba | 0 |
Gome la zida zowonongeka ndizothandizira mokhulupirika kuti zikhale zolemetsa zolemera ndi thupi lochepa. Fufuzani zakudya zanu, sungani zakudya zamakono ndi BJU - momwe mungachitire,
werengani pano . Onjezerani thanzi, muthamangire ndi kusangalala ndi thupi labwino, la thanzi!