Kulankhula ndi anthu omwe akuyang'ana zomwe amadya, mawuwa ndi ndondomeko ya glycemic. Timamvanso zazomwe zili zochepa. Za iye ndi kulankhula lero.
Mndandanda wa glycemic ndi mtundu wa shuga umene ulipo m'magazi ku zakudya zosiyanasiyana. Mwa kuyankhula kwina, ndi chizindikiro chomwe chimatsimikizira kusinthasintha kwa kapangidwe ka shuga m'magazi. Choncho, chiwerengero cha glycemic index chimaonjezera, insulini imatulutsidwa, yomwe imachepetsa shuga m'magazi ndipo imatumiza zakudya zomwe zimadyetsedwa m'masitolo, omwe sitili ovomerezeka. Choncho, tidzasanthula kuti ndi zinthu zotani zomwe ziyenera kuperekedwa, ndipo ndani ayenera kufotokozera kukwatira.
Zakudya zam'madzi zokhala ndi chiwerengero chachikulu cha glycemic index
Tiyenera kudera nkhaŵa ndi zakudya zamagazi ndi ndondomeko yothamanga kwambiri, makamaka kwa anthu omwe ali ndi insulin osadziletsa. "Mwamba" amatchedwa "glycemic index" yoposa 70, "sing'anga" kuyambira 45 mpaka 65, ndipo "otsika" - osapitirira 39. Shuga, zipatso zokoma, mikate yoyera, mikate, ndi uchi ndiwo mankhwala omwe amafunika kuwopedwa. Ndipotu, aliyense amadziwa kuti pamene mumadya mokoma, mumakonda kwambiri. Izi zachitika kale ndi dokotala wotchuka wa Boston Children's Hospital, David Ludwig. Malingana ndi lingaliro lake, atatha kudya chakudya ndi chiwerengero chachikulu cha glycemic index, anthu odyera amadya zakudya zina 85% kusiyana ndi atadya kachilombo kochepa ka glycemic.
Zakudya zam'madzi ndi zochepa zowonjezera glycemic index zimathandizanso chifukwa zimakhala zolemera kwambiri. Ndipo zinthu zitatu zofunika kwambiri - kuchepetsa kulemera, kuchepetsa shuga m'magazi ndi kuimika kwa chimbudzi kwa ife n'kofunikira (onani gome la chakudya ndi otsika glycemic index).
Msuzi womwewo, chiwerengero cha glycemic cha 80 mpaka 90 sizothandiza pa tsiku ndi tsiku. Nthawi zonse yesani chizindikiro pazogulitsa, ndipo ngati mutchulidwa kuti chophatikizapo mapeto "-oz" ndi shuga. Kupatulapo ndi fructose, chiwerengero cha glycemic chomwe sichiri 20. Nthawi zambiri chimalowetsedwa ndi shuga.
Ndi bwino kupatsa ndiwo zamasamba ndi zipatso ndi chiwerengero chochepa cha glycemic index. Kusiyanasiyana sikuli kochuluka, koma tikusamala za chiwerengero chathu ndi thanzi lathu. Kuwala kobiriwira mu chitumbuwa chathu, mphesa, mphodza, nyemba, mandimu, tomato. Ndi mankhwalawa ndi ndondomeko yawo ya glycemic yomwe ikuwongolera pang'onopang'ono ndipo ikhoza kudzaza mokwanira magetsi a thupi lathu kwa nthawi yaitali. Chinthu chachikulu, samalani ndi mananamala, mphesa, chimanga ndi mavwende, ali ndi GI pa mlingo ndi shuga.
Nthanga mu zakudya ndizofunikira. Koma njere ndi mbewu yambewu, kotero apa tikusankhiranso zosankha. Choncho, chiwerengero cha tirigu chimakhala cha 20 mpaka 90. "Chosungira" kwambiri cha glycemia ndi phala, 20 zokha, zimatsatiridwa ndi mapira 40-50, mafuta 55-65, chimanga 70, ndi muesli kuyambira 75 mpaka 85.
Amuna omwe ali ndi chiwerengero chochepa cha glycemic
Gome akulemba mndandanda wa mitundu yosiyanasiyana ya mankhwala omwe ali ndi otsika kwambiri GI, ndipo, pogwiritsa ntchito, mungathe kusokoneza zakudya zanu. Maphikidwe angapo amalembedwa pansipa.
- Casserole kuchokera ku courgettes kwa asanu servings. Zosakaniza: 2 zukini, mazira 3, 3 tbsp. supuni ya rupiya, anyezi, theka la nthata ya bowa wothira mafuta, zonunkhira, supuni 1 ya apulo cider viniga. Kukonzekera: bowa kwa theka la ora ndi vinyo wosasa. Zukini kabati lalikulu grater ndi, kufinya madzi, kuphatikiza ndi bowa. Kumeneko, inunso, kuwaza finely akanadulidwa anyezi,
nthambi, zonunkhira ndi mazira. Kokani ndi kugwedeza mu microwave kwa mphindi 15-18 - Dishani ku balere (perlotto). Zosakaniza: 0,5 makilogalamu a balere, anyezi, theka la galasi la vinyo woyera wouma, 1.5 l madzi otentha, 1.5 tbsp. supuni ya phwetekere, mchere, tsabola, amadyera. Kukonzekera: zilowerereni balere kwa maola 10, ndiye tsatsani bwino. Fryani anyezi odulidwa bwino, ikani barele ndipo mudzaze vinyo. Pambuyo pake, yonjezerani madzi ndi tomato. Kukonzekera pang'ono kupitirira ola limodzi. Musaiwale kudzaza ndi zitsamba ndi zonunkhira pambuyo pa mbaleyo.