Kodi Zakudya za Glycemic Index ndi Chiyani, Zimatheka Bwanji? Menyu Yachitsanzo

glycemic index zakudya, Ndi chakudya chomwe chimapangidwa kuti chichepetse thupi molingana ndi kuchuluka kwa shuga m'magazi. Mlozera wa glycemic ndi glycemic katundu ndi mtengo womwe umayikidwa kuti muchepetse kuchuluka kwa shuga m'magazi.

Glucose ndiye gwero lalikulu lamphamvu m'thupi. Amagwiritsidwa ntchito ngati mafuta a ubongo, minofu ndi ziwalo zina. Glucose imayikidwa pa 100 ndipo zakudya zonse zimayikidwa pamlingo uwu. 

Cholinga cha zakudyazi ndikuchepetsa shuga m'magazi komanso kukhala ndi thanzi la mtima kuti zithandizire kuchepetsa thupi. Zimathandizira kuchepetsa thupi ndikusunga index ya glycemic, cholesterol ndi triglyceride m'magazi.

Shuga wokwera m'magazi amagwirizana ndi matenda monga shuga, matenda a mtima, ndi kunenepa kwambiri. Cholinga chachikulu cha zakudyazi ndikuthandizira kupewa matenda a shuga poletsa njala.

Zakudya zopatsa mphamvu komanso zokhuthala zimakweza shuga m'magazi. Mosiyana ndi zimenezi, masamba, zipatso ndi mbewu zonse zimasunga shuga m’magazi pamene zimakupangitsani kumva njala pambuyo pake.

Kuchepetsa thupi ndi zakudya zokhala ndi index ya glycemic Kuopsa kwa matenda a shuga ndi matenda aakulu kumachepetsedwa.

glycemic index (GI), amagawa zakudya zomwe zili ndi chakudya chomwe chimakweza shuga m'magazi. Zakudya zopatsa thanzi zomwe zimagayidwa pang'onopang'ono zimakhala m'munsi mwa glycemic index ndipo zimakusungani modzaza kwa nthawi yayitali. Zakudya zamafuta ochepa zimakhala ndi index yayikulu ya glycemic.

Mlozera wa glycemic umasiyana malinga ndi kagayidwe kazakudya. Mwachitsanzo; Madzi a chipatso ali ndi index yayikulu ya glycemic kuposa zipatso. Mbatata yosenda ili ndi index yayikulu ya glycemic kuposa mbatata yophika.

Zakudya zophika zimakwezanso index ya glycemic. Pasitala yophika imakhala ndi index yayikulu ya glycemic kuposa pasitala yaiwisi.

Chifukwa chake, ndikofunikira kudziwa momwe index ya glycemic yazakudya imakhudzira shuga wamagazi.

Zinthu Zomwe Zimakhudza Mlozera wa Glycemic wa Chakudya

Pali zinthu zingapo zomwe zingakhudze mtengo wa glycemic wa chakudya kapena mbale, kuphatikiza:

Mtundu wa shuga womwe uli nawo

Pali lingaliro lolakwika kuti shuga onse ali ndi index yayikulu ya glycemic. Mndandanda wa glycemic wa shuga umachokera ku 23 kwa fructose mpaka 105 kwa maltose. Chifukwa chake, index ya glycemic yazakudya imadalira pang'ono mtundu wa shuga womwe uli nawo.

Kapangidwe ka wowuma

Wowuma ndi chakudya chomwe chili ndi mamolekyu awiri - amylose ndi amylopectin. Amylose ndizovuta kugaya, pomwe amylopectin imagayidwa mosavuta. Zakudya zomwe zili ndi amylose apamwamba zimakhala ndi index yotsika ya glycemic.

zimam'patsa

Njira zopangira monga kugaya ndi kugubuduza zimasokoneza mamolekyu a amylose ndi amylopectin, ndikuwonjezera index ya glycemic. Nthawi zambiri, chakudya chokonzedwa chimakhala ndi index yayikulu ya glycemic.

Zopatsa thanzi

Kuonjezera mapuloteni kapena mafuta pazakudya kumatha kuchepetsa chimbudzi ndikuthandizira kuchepetsa kuyankha kwa glycemic muzakudya.

Njira yophikira

Kukonzekera ndi njira zophikira zimakhudza index ya glycemic. Nthawi zambiri, chakudya chikaphikidwa nthawi yayitali, shuga wake amagayidwa mwachangu ndikuyamwa, motero amakulitsa index yake ya glycemic.

Kukhwima

Zipatso zosapsa zimakhala ndi ma carbohydrate ovuta kwambiri omwe amasanduka shuga pamene chipatsocho chikucha. Kucha kwa zipatso kumakweza index yake ya glycemic. Mwachitsanzo, nthochi yosapsa imakhala ndi index ya glycemic ya 30, pomwe nthochi yakucha imakhala ndi index ya glycemic ya 48.

Omwe amatsata zakudya zamtundu wa glycemic;

- Akhoza kuonda mwa njira yathanzi.

 - Mwa kudya zakudya zopatsa thanzi, amakhala ndi thanzi labwino.

 - Imasungabe kuchuluka kwa shuga m'magazi ngati gawo lachithandizo cha matenda a shuga.

Kuchepetsa Kunenepa ndi Zakudya Zochepa za Glycemic Index

Monga tafotokozera pamwambapa, index ya glycemic yazakudya imagawidwa malinga ndi momwe imakhudzira shuga wamagazi. Zakudya zimakhudza kwambiri shuga wamagazi. Chifukwa chake, kuchuluka kwa ma carbohydrate omwe zakudya zimakhala nawo amachepetsedwa kuchokera pa 0 mpaka 100.

glycemic index zakudyaOsadya zakudya zokhala ndi index yayikulu ya glycemic. Zakudya ndi zakumwa zomwe zili ndi index yayikulu ya glycemic zimagayidwa mwachangu, motero zimakweza shuga m'magazi mwachangu kwambiri.

Akameza, amagwa mwadzidzidzi. Zakudya zotsika za glycemic index zimakhalabe m'matumbo kwa nthawi yayitali. Choncho, amathandizira kuchepetsa chilakolako cha kudya pamene akuwonda. Mwa kulinganiza shuga m'magazi insulin kukana kuletsa mapangidwe awo.

Glycemic Index Zakudya ndi Zolimbitsa Thupi

Kuchita masewera olimbitsa thupi limodzi ndi zakudya kumathandizira kuwonda. Chitani zinthu zolimbitsa thupi zolimbitsa thupi kwa maola atatu pa sabata.

Ubwino wa Glycemic Index Diet

glycemic index zakudya amachepetsa chiopsezo cha matenda aakulu.

Kuwerengera zopatsa mphamvu

Palibe chifukwa chowerengera zopatsa mphamvu ndikuchepetsa magawo mukudya. Muyenera kudya ndikuwongolera glycemic index yazakudya. Mutha kupanga menyu wolemera wazakudya.

Kukhuta

Zakudya zokhala ndi index yotsika ya glycemic monga zipatso, ndiwo zamasamba ndi mbewu zonse zimakusungani nthawi yayitali chifukwa chokhala ndi ulusi wambiri.

slimming

glycemic index zakudya Zimathandizira kuchepetsa thupi pakanthawi kochepa komanso kwakanthawi.

ubwino wamtima

Ofufuza ena glycemic index zakudyaAmaganiza kuti mankhwalawa amachepetsa cholesterol yoyipa m'magazi ndikuwonjezera cholesterol yabwino.

shuga

glycemic index zakudya Ndizothandiza kwambiri kwa anthu omwe akufuna kuwongolera kuchuluka kwa shuga m'magazi awo. Zakudya zotsika za glycemic index zimachepetsa chiopsezo cha matenda a shuga chifukwa zimasunga shuga wamagazi pamlingo womwewo.

Mbali Zoyipa za Zakudya za Glycemic Index

glycemic index zakudya Sizopatsa thanzi kwambiri. Kuperewera kwa zakudya zamafuta ndi shuga kumatha kusokoneza zoyesayesa zochepetsera thupi.

otsika glycemic index Kusunga zakudya zanu kungakhale kovuta. Sizotheka kupeza glycemic index pazakudya zilizonse. Izi zitha kukhala zosokoneza kwa ena, chifukwa palibe index ya glycemic pazakudya zomwe zili m'matumba.

Miyezo ya glycemic index yazakudya imakhala yovomerezeka chakudya chikadyedwa chokha. Mukadyedwa ndi zakudya zina, index ya glycemic imatha kusintha. Chifukwa chake, kuyerekeza index ya glycemic yazakudya zina sikophweka.

Zomwe Muyenera Kudya pazakudya za Glycemic Index?

Zakudya zotsika za glycemic indexPalibe chifukwa chowerengera zopatsa mphamvu kapena kutsatira ma macronutrients monga mapuloteni, mafuta, ndi chakudya.

glycemic index zakudyaNdikofunikira m'malo mwa zakudya zomwe zili ndi index yayikulu ya glycemic zomwe mumadya ndi zina zotsika za glycemic index.

Pali zakudya zambiri zathanzi komanso zopatsa thanzi zomwe mungasankhe. Zakudya zotsika za glycemic indexMukamachita izi, muyenera kupanga menyu kuchokera pazakudya zomwe mudzasankhe pamndandanda womwe uli pansipa:

mkate

Mbewu zonse, multigrain, mkate wa rye

chakudya cham'mawa

Oat ndi bran flakes

zipatso

Maapulo, sitiroberi, ma apricot, pichesi, maula, peyala, kiwi, phwetekere ndi zina zambiri

masamba

Kaloti, broccoli, kolifulawa, udzu winawake, zukini ndi zina

Zamasamba zokhuthala

Mbatata, chimanga, mbatata yophika, sikwashi yozizira

kugunda

Nyemba, mphodza, nandolo, nyemba, nyemba za impso ndi zina zambiri

Pasta ndi Zakudyazi

Pasta ndi Zakudyazi

mpunga

Basmati ndi mpunga wofiira

dzinthu

Quinoa, balere, couscous, buckwheat, semolina

Mkaka ndi mkaka

Mkaka, tchizi, yoghurt, mkaka wa kokonati, mkaka wa soya, mkaka wa amondi

Zakudya zotsatirazi zili ndi chakudya chochepa kapena zilibe chilichonse ndipo sizikhala ndi index ya glycemic. Zakudya izi Zakudya zotsika za glycemic indexakhoza kuchigonjetsa.

nsomba ndi nsomba

Salmon, trout, tuna, sardines ndi shrimp 

Zanyama zina

Ng'ombe, nkhuku, nkhosa ndi mazira

Mtedza

monga ma amondi, ma cashew, pistachio, mtedza, ndi mtedza wa makadamia

Mafuta ndi mafuta

Mafuta a azitona, batala ndi avocado

Zitsamba ndi Zonunkhira

Monga adyo, basil, katsabola, mchere ndi tsabola

Ndi zakudya ziti zomwe sizingadyedwe pazakudya za glycemic index?

Zakudya zotsika za glycemic indexNdithudi palibe choletsedwa. Komabe, yesani kusintha zakudya za GI yayikulu ndi zina za GI yotsika ngati kuli kotheka:

mkate

mkate woyera, bagel

chakudya cham'mawa

Instant oats, chimanga

Zamasamba zokhuthala

Fries French, mbatata yosenda pompopompo

Zakudya zamkaka zamkaka

Mpunga mkaka ndi oat mkaka

zipatso

vembe

Zakudya zamchere zamchere

Ma crackers, makeke a mpunga, ma pretzels, tchipisi za chimanga

Keke ndi zinthu zina zophikidwa

Zakudya, scones, muffins, makeke, waffles

Menyu Yazakudya za Glycemic

glycemic index zakudya Muyenera kusankha zakudya zokhala ndi index yotsika ya glycemic popanga menyu Ngati mugwiritsa ntchito zakudya zomwe zili ndi GI yayikulu, idyani ndi zakudya zochepa za GI kuti muchepetse.

Menyu amaperekedwa ngati chitsanzo kupereka lingaliro. Mutha kusintha zakudya zomwe zili pamenyu ndi zakudya zofananira potengera mtengo wa glycemic index.

Mndandanda wa Zakudya Zakudya za Glycemic

kadzutsa

1 magawo a mkate wathunthu

Supuni 2 ya peanut batala

1 galasi la madzi a lalanje

Zokhwasula-khwasula

1 gawo la zipatso (peyala)

Chakudya chamadzulo

2 chidutswa cha mkate wa rye

4 magawo a steak

Masamba monga tomato, kabichi, radishes

Zokhwasula-khwasula

1 kagawo tchizi woyera

8 mabisiketi a tirigu wonse

1 maapulo apakati

Chakudya chamadzulo

Nsomba zoyera zophika

2 mbatata zophikidwa

Saladi ndi supuni 1 ya mandimu

1 mbale ya yogurt kwa mchere

Chifukwa;

Kuwongolera kuchuluka kwa shuga m'magazi glycemic index zakudya zoyenera. Mofanana ndi dongosolo lililonse la zakudya, ndi bwino kuonana ndi dokotala musanayambe kudya.