Chakudya ndi zakumwa, Inde chachikulu

Glycemic Index ndi calorie zakudya: tebulo mawerengedwe

Anthu masiku ano ali ndi chizindikiro cha mfundo zotsatirazi: momwe ndalama zambiri, mmene angakhalire athanzi ndi momwe kuonda. Pa mfundo yoyamba ife, mwatsoka, sayankha, koma otsiriza awiri, taganizirani, zochokera mfundo monga glycemic index ndi chakudya caloric (tebulo adzapatsidwa m'munsimu).

Ife kuganizira mfundo zikuluzikulu za otsatira a dongosolo lino tifotokoza ubwino onse ndi kuipa.

mwachidule yophunzitsa

The glycemic index (GI) - khalidwe zina anthu zinthu zonse zomwe zili chakudya akhoza m'mimba mwa thupi la munthu. Zinthu zopweteka limatiuza kuti zili calorie si chizindikiro chomaliza chimene tiyenera kuganizira. Ndipo ndi glycemic index ndi calorie zakudya musati kukula kapena mwachindunji kapena inversely njila. Mu nkhani iyi, GOP ndi kupezera pafupifupi chikoka yogwira pa ndondomeko ya kuwonda, osati zakudya mtengo.

chowaloleza

Mokulira index ichi ndi chizindikiro chimene amadziwika mlingo wa mankhwala pogawanikana pamawere munali chakudya, ngati mukuziyenereza ndi liwiro akuwaza shuga woyera, amene ankaona kuti mtundu wa miyeso yolinganizira index ndipo ndi wofanana mayunitsi 100. The apamwamba a index, ndi apamwamba a liwiro la mankhwala pogawanikana pamawere. Mu ndondomeko ya kuwonda sibwino kunyalanyaza muyeso monga index glycemic zakudya. Tebulo kuwonda akutsatira zopatsa mphamvu sudzapereka mkulu khalidwe ndi zotsatira yaitali popanda kutenga nkhani ya GI.

Dietetics wakonda kugawanitsa mankhwala onse okhala chakudya m'magulu atatu - ndi otsika, sing'anga kapena mkulu glycemic index. Ngati inu monyanyira, zakudya zonse ndi GI mkulu monga mwa muyeso mwamsanga, chakudya kanthu, koma zakudya ndi GI otsika amasangalala nafe pang'onopang'ono, zovuta chakudya. More mwatsatanetsatane glycemic index zakudya (tebulo kapena Zithunzi) akhoza kuphunzira m'mabuku zogwirizana mankhwala.

Perekani shuga ubongo!

Monga tanena kale, mtima wofuna kukhala moyo wathanzi amatsogolera anthu ambiri. Ena mwa nawo chipwirikiti konse kuchepetsa chakudya, m'malo oyera, wopepuka zakudya shuga-mapuloteni. Ali wopanikizika, mungathere tsiku kapena awiri, kenako amakhala yogwira "tulo ntchentche" mode - munthu wotopa, ndikufuna kugona ndi sanamvetse zimene zinali kuchitika, iye ziri ozizira komanso kudya bwino! Komabe, yolondola ngati chakudya ndipo alibe fungo. Tiyeni kutsegula chinsinsi chaching'ono, ndinakhala mano pa m'mphepete obviousness ake onse: muyezo ayenera kukhala mozungulira.

Kusowa chakudya kumabweretsa njala ya minofu ndi ubongo, munthu imafoola ndi kukula wosasamala. Chithunzi chokongola, sichoncho? Ndithudi, kupereka chilichonse Sikuti, ndicho kuphunzira kusankha lamanja mwa kuchuluka kwa zakudya zokhala ndi chakudya. Glycemic Index ndi zakudya calorie (tebulo pansipa) angakuthandizeni izi.

Good carbs, carbs zoipa

Chakudya ndi osiyana ndi wina ndi mnzake, koma m'kati chimbudzi zonse n'kukhala shuga, amene akutumikira monga mafuta pa thupi, kupereka ndi mphamvu zofunika. Imayang'anira processing insulin, amene amapangidwa mu kapamba. Kamodzi Mwadya, insulin wayamba ntchito. Choncho, chakudya yobwezeretsanso ndondomeko udzatha choyamba.

Zotsatira kuchokera zimam'patsa - shuga, koma mlingo wa "mankhwala" zimasiyanasiyana.

Msanga, mofulumira!

Izi chakudya liwiro-sprinters odzipereka pasanapite nthawi, zolimbikitsa kuwuka mu shuga magazi. Ndipo mphamvu analowa mowa, monga shuga anagwa zikuchepa, chifukwa mukumva njala nkhanza koma anadya posachedwapa. Chamoyo mosamala umanena kuti ndi wokonzeka imafunika kuthiridwa mafuta kamodzinso. Ngati inu sitichitira zonsezi mphamvu phompho yomweyo (moni ofesi antchito!), Ndi nthawi yomweyo likhazikika pa wanu mbali mu mawonekedwe a mafuta. Kuphunzira ngati muyeso, monga index glycemic (tebulo kapena basi mndandanda), zimathandiza kupewa izo. Munthu kukhalabe umoyo, zokwanira kudya zopatsa mphamvu monga ambiri monga amathera - ndi chiphunzitso. Zochita yekha kutafuna shuga mu 1500-2000 kcal ndi zoipa chifukwa akuvutika kapamba. Ndithudi, m'pofunika kutulutsa ndalama zakuthengo insulin kwa nthawi yochepa. mode Izi zimapangitsa maselo zisathe mofulumira, amene angathe ku matenda aakulu. Kugwiritsa mapangidwe osakaniza zakudya "glycemic index ndi caloric" (tebulo kapena basi mndandanda), inu kukwaniritsa zotsatira zabwino mu njira ya thanzi lawo.

Wodekha ndi azilandira yapambana - kupita

Wosakwiya chakudya zinthu zosiyana. Kuti bwino kudya iwo, insulin amapangidwa pang'onopang'ono, ndiko kuti, kapamba ukugwirira ntchito mu mode yabwino izo. Mlingo wa shuga magazi si kulumpha, koma amakhalabe pa mlingo woyenera, kulola thupi nthawi yaitali kudzimva Podzazidwa. Choncho, mwachitsanzo, monga tikuyivomereza mu zakudya pasitala ku durum tirigu, ngakhale zopatsa mphamvu zawo zonse. Izi ndi chitsanzo cha mmene akhoza kutsutsana glycemic index zakudya + tebulo kuwonda, amaganizira thanzi labwino.

Chidule gome la chakudya

Ndipo apa ndi tebulo la mankhwala anatchula m'nkhani ino kuposa kamodzi.

Table, lomwe limasonyeza mankhwala ndi otsika glycemic index (zoyenera ntchito ngati kuli kotheka, ngakhale zili caloric)
nambala mankhwala The index glycemic Kalori okhutira pa magalamu 100
1 mbewu ya mpendadzuwa 8

572

2 adyo 10 46
3 letesi 10 17
4 tsamba saladi 10 19
5 tomato 10 18
6 anyezi 10 48
7 kabichi 10 25
8 bowa watsopano 10 28
9 burokoli 10 27
10 kefir 15 51
11 mtedza 15 621
12 Mtedza (osakaniza) 15-25 720
13 soybean 16 447
14 Nyemba Red Mwatsopano 19 93
15 mpunga chinangwa 19 316
16 Kiranberi, cranberries 20 26
17 fructose 20 398
18 chitumbuwa 22 49
19 chokoleti mdima 25 550
20 zipatso 25-30 50
21 yophika mphodza 27 111
22 Mkaka (lonse) 28 60
23 nyemba youma 30 397
24 Mkaka (kutungira) 32 31
25 nthuza 33 43
26 Zipatso yogurt otsika-mafuta 33 60
27 mapeyala 35 50
28 maapulo 35-40 44
29 Mkate kuchokera lonse ufa wa tiligu 35 220
30 balere mkate 38 250
31 masiku 40 290
32 Hercules 40 330
33 buckwheat groats 40 350
34 sitiroberi 40 45
35 juwisi wazipatso 40-45 45
36 Pasitala wa durum tirigu 42 380
37 zipatso 42 48

Glycemic Index ndi calorie zakudya (tebulo ongokhala gulu pakati katundu. Mpofunika mowa zolimbitsa)
nambala mankhwala The index glycemic Kalori okhutira pa magalamu 100
1 nandolo zam'chitini 43 55
2 vwende 43 59
3 apricots 44 40
4 mapichesi 44 42
5 kvass 45 21
6 mphesa 46 64
7 wofiira mpunga 47 125
8 chinangwa mkate 47 210
9 Mwatsopano nandolo wobiriwira 47

72

10 madzi manyumwa 49 45
11 balere flakes 50 330
12 kiwi 50 49
13 Mkate ndi ufa wa tiligu + chinangwa 50 250
14 nyemba zamzitini 52 116
15 mbuluuli 55 480
16 mpunga bulauni 55 350
17 makeke oatmeal 55 440
18 oat chinangwa 55 92
19 buckwheat 55 320
20 yophika mbatata 56 75
21 wamango 56 67
22 nthochi 57 91
23 rye mkate 63 250
24 Beets yophika 65 54
25 Semolina phala ndi mkaka 66 125
26 Zoumba "jumbo" 67 328
27 zipatso zouma mix 67 350
28 aeration 67 50
29 mikate yoyera 70 280
30 woyera mpunga 70 330
31 yophika chimanga 70 123
32 mbatata yosenda 70 95

Glycemic Index ndi calorie zakudya (Table oimira ku chimbudzi mofulumira bwino kupewa)
nambala mankhwala The index glycemic Kalori okhutira pa magalamu 100
1 vembe 71 40
2 tirigu flakes 73 360
3 mkate tirigu 75 380
4 tchipisi cha batala 75 270
5 maswiti caramel 50 380
6 yakeyi mbatata 85 95
7 uchi 88 315
8 mkuyu mpweya 94 350
9 shuga 100 365

Izi mndandanda wa katundu adzalola kuti zakudya zanu mochuluka monga bwino nkotheka mfundo zonse view, kuyambira glycemic index ndi caloric tebulo chakudya chimakwirira imodzi. Inu muyenera kusankha mankhwala kuti ndi moni chomveka, ndi mwa iwo zakudya za "thupi" kwa madyedwe mphamvu zanu.

Glycemic index zakudya matenda a shuga

Likukhalira, osati kokha mfundo "zakudya glycemic index" (Table). Mu shuga amafuna zakudya zapadera, chimene chikutsimikizira kuti muyezo shuga magazi. Mfundo kusankha chakudya mogwirizana ndi GOP kwa nthawi yoyamba adaona kuwala zaka 15 zapitazo mu chitukuko cha dongosolo mphamvu abwino anthu odwala matenda a shuga. Chili ndi index glycemic ndi wokhutira caloric zakudya, akatswiri zolondola derivation a kachitidwe, wofatsa zakudya odwala matenda ashuga. Malinga ndi zomwe pamwamba, limene limafotokoza zimakhudza thupi la kudya ndi wosakwiya chakudya, tinganene kuti anthu odwala mwamphamvu Analimbikitsidwa kukonzekera zakudya zawo kuchokera mankhwala oyamba tebulo. Izi muyeso adzasunga magazi anu shuga pa mlingo woyenera, kupewa kukakhala osafunika ndi kusinthasintha. Izo analimbikitsanso kusunga mfundo chothandiza pa mutu wakuti "glycemic index ndi calorie zakudya." Patebulo la mtundu uwu zidzathandiza, ngati n'koyenera kupeza mwamsanga zimene muyenera kudya bwino.

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