Food uye zvinwiwa, Chikuru kosi

Glycemic Index uye mafuta zvokudya: tafura kukarukureta

Modern vanhu ane zvedzimba mazano anotevera: sei kuti mari yakawanda, sei kuva noutano hwakanaka uye sei kuderedza uremu. Pazuva rokutanga pfungwa tichaita, zvinosuruvarisa haapinduri, asi okupedzisira maviri, funga, yakavakirwa redzidziso dzakadai glycemic indekisi uye caloric nezvokudya (tafura achapiwa pazasi).

Tinewo funga inokosha dzematongerwe wevaya vaiomerera ino, isu funga zvose zvayakanakira nezvayakaipira.

chirongwa pfupi yedzidzo

The glycemic indekisi (GI) - mberi hunhu vose zvinhu dzine makabhohaidhiretsi uye kunogona ozeyewa nokuda muviri womunhu. The chinorwadza rinotiudza kuti mafuta tigutsikane haisi yokupedzisira chakarurama pamusoro izvo tinofanira kufunga. Uye ari glycemic indekisi uye mafuta zvokudya regai kukura zvakananga kana inversely Proportional. Panyaya iyi, iyo Góp anokwanisa kupa zvinenge zvakawanda kushingaira simba pamusoro nedanho uremu, pane muviri ukoshi.

pfungwa

Kazhinji, indekisi iri chiratidzo iyo inechirevo mwero cleavage zvigadzirwa ine makabhohaidhiretsi, kana iwe enzanisa pamwe kumhanya kukamurwa shuga yakaisvonaka, iyo runoonekwa kuti sechibereko chiero indekisi uye akaenzana 100 dzakabatana. The yepamusoro indekisi, dzakanga kumhanya ari cleavage chigadzirwa. In nedanho uremu havafaniri kuregeredza chiyero dzakadai glycemic indekisi machikichori. Table zvokurasikirwa uremu kunobva chete ari macalorie hauzobudisi yepamusoro uye kwenguva refu zvabuda pasina kufungisisa GI.

Dietetics anosarudza kugovera zvinhu zvose zvine makabhohaidhiretsi mumapoka matatu - pamwe pasi, svikiro kana kumusoro glycemic indekisi. Kana iwe tanyanyisa, zvokudya zvose rurefu GI anosanganisira zvinopfuura nokukurumidza, isina makabhohaidhiretsi, asi zvokudya ane pasi GI zvinomufadza isu kunonoka, makabhohaidhiretsi dzakaoma. Zvakadzama glycemic indekisi zvokudya (tafura kana girafu) inogona akadzidza mumabhuku akakodzera zvokurapa.

Ipa shuga uropi!

Sezvambotaurwa, chido chekurarama mararamiro utano anotungamirira pfungwa dzakawanda. Vamwe Achiviruka chemaneka pokugumira chose makabhohaidhiretsi, vachisarudza havo vakachena, nyore shuga-mapuroteni zvokudya. In nzira iyi, unogona kupedza imwe zuva kana maviri, pashure pacho anova chinoshingaira "hope Nhunzi" nzira - munhu anzwe kuneta, kuda kurara uye havana kunzwisisa chii chaiitika kwaari, ndiye saka inotonhora uye mudye zvakanaka! Zvisinei, kururama mune kudya kwakadaro uye asingauyi kunhuwidza. Ngatitaurei kuvhura zvishoma chakavanzika, kuisa mazino ndokuhwadzira zvose obviousness wayo: nengaidzo inofanira kuva kumativi.

Kushaya makabhohaidhiretsi kunotungamirira nenzara tsandanyama uye uropi, munhu simba uye inokura mikukutu. Beautiful mufananidzo, handiti? Chokwadi, kuti kusiya chinhu asina zvakakodzera, tinofanira chete kudzidza kuita zvisarudzo zvakarurama pakati zvakawanda zvokudya zvine makabhohaidhiretsi. Glycemic Index uye mafuta zvokudya (tafura pasi apa) anogona kukubatsira ichi.

carbs Good, zvakaipa carbs

Makabhohaidhiretsi vakasiyana mumwe, asi ari kugaya kwacho zvose dzikwanise shuga, iyo inoshanda huni muviri, ichipa nemvura zvakakodzera simba. Rinotarisira kubudiswa jekiseni, iyo inogadzirwa rwatata. Kamwe wadya, jekiseni anotanga kushanda. Saka, makabhohaidhiretsi marara muitiro wokutanga kwangopera.

Mugumisiro kubva carbohydrate - shuga, asi mwero "kurapwa" dzinosiyana.

Mhanyisa, nokukurumidza!

Izvi nokukurumidza-sprinters makabhohaidhiretsi raisangoita anenge pakarepo, anotokonya kuwedzera ropa shuga. Zvino simba vakapinda norukosoro, sezvo shuga akawira hasha, somugumisiro unonzwa noutsinye nzara, asi vakadya ichangopfuura. Muviri nokungwarira shandisweyi kuti akagadzirira wedzera zvakare. Kana musingadi kupedza zvose izvi simba rakadzikadzika pakarepo (kwaziwai vashandi hofisi!), It pakarepo rinopedza kumativi enyu muchimiro mafuta. Kudzidza nechiyero yakadaro, sezvo glycemic indekisi (tafura kana chete zvawanyora), kunoita kuti zii. Munhu kuchengetedza zvokurarama nazvo, zvakakwana kuti uparadze macalorie akawanda sezvo anopedza - iri dzidziso. In tsika, chete dzinodzeya shuga iri 1500-2000 kcal kwazvo chinokuvadza kubva kutambura rwatata. Zvechokwadi, zvinokosha kuti pave yomusango rakawandawo jekiseni kwenguva pfupi. nzira iyi chinoita kuti masero kuti kusakarira mhanyisa, izvo zvinogona kuva nechirwere chakakomba. Achishandisa paumbwe mubatanidzwa zvataidya "glycemic indekisi uye caloric" (tafura kana chete zvawanyora), iwe uchava kuzadzisa nemigumisiro yakanaka munzira noutano hwavo.

Slow uye wakadzikama Unobata - achienda

Slow makabhohaidhiretsi vazvibate chaizvo zvakasiyana. Kuti zvakanaka kugaya kwavari, jekiseni rinobudiswa zvishoma nezvishoma, kureva rwatata ari kushanda hwomutambarakede muoti nokuti. The pamwero yomuropa hakuiti kusvetuka, asi anoramba panguva yakafanira pachiyero, vachibvumira muviri nguva refu kuti anzwe satiated. Naizvozvo, Somuenzaniso, sezvo anokurudzirwa kudya Pasta kubva durum gorosi, kunyange zvose macalorie dzavo. Uyu ndiwo mumwe muenzaniso sei anopikisana glycemic indekisi zvokudya + tafura uremu, kufungisisa macalorie.

Pfupiso tafura zvokudya

Uye pano ndiyo patafura zvigadzirwa anotaurwa munyaya ino kupfuura kamwe.

Table, iyo inoratidza zvigadzirwa ane pasi glycemic indekisi (varumbidzwa kushandisa yakawanda sezvingabvira, pasinei caloric kugutsikana)
nhamba chigadzirwa The glycemic indekisi Mafuta kugutsikana pa 100 magiramu
1 sunflower mbeu 8

572

2 hadiyo 10 46
3 retisi 10 17
4 saradhi shizha 10 19
5 madomasi 10 18
6 nehanyanisi 10 48
7 kabichi 10 25
8 tawanda howa 10 28
9 broccoli 10 27
10 kefir 15 51
11 nzungu 15 621
12 Nuts (masanganiswa) 15-25 720
13 soybean 16 447
14 Red Beans Fresh 19 93
15 mupunga bran 19 316
16 Cranberry, cranberries 20 26
17 fructose 20 398
18 Cherry 22 49
19 Dark chokoreti 25 550
20 michero 25-30 50
21 vakabika nenyemba 27 111
22 Mukaka (yose) 28 60
23 akaoma bhinzi 30 397
24 Mukaka (skim) 32 31
25 plums 33 43
26 Fruit yakaderera-mafuta yogati 33 60
27 Pears 35 50
28 maapuro 35-40 44
29 Chingwa yaigadzirwa yose hwakatsetseka negorosi 35 220
30 bhari chingwa 38 250
31 mazuva 40 290
32 Hercules 40 330
33 Buckwheat groats 40 350
34 Strawberry 40 45
35 muchero muto 40-45 45
36 Pasta kuti durum gorosi 42 380
37 Citrus 42 48

Glycemic Index uye mafuta zvokudya (tafura zvinosanganisira pakati boka zvigadzirwa. Tinokukurudzira kunwa zvine)
nhamba chigadzirwa The glycemic indekisi Mafuta kugutsikana pa 100 magiramu
1 zvomumagaba pizi 43 55
2 nwiwa 43 59
3 apricots 44 40
4 mapichisi 44 42
5 kvass 45 21
6 mazambiringa 46 64
7 dzvuku mupunga 47 125
8 bran chingwa 47 210
9 Fresh mitema pizi 47

72

10 bhuratifuru muto 49 45
11 flakes bhari 50 330
12 kiwi 50 49
13 Chingwa neupfu gorosi + bran 50 250
14 zvomumagaba bhinzi 52 116
15 couple 55 480
16 shava mupunga 55 350
17 oatmeal Cookies 55 440
18 O bran 55 92
19 Buckwheat 55 320
20 vakabika matapiri 56 75
21 Mango 56 67
22 mabhanana 57 91
23 rye chingwa 63 250
24 vakabika beets 65 54
25 Semolina Porridge nomukaka 66 125
26 Akaomeswa "Jumbo" 67 328
27 Dried michero Mix 67 350
28 aeration 67 50
29 chena chingwa 70 280
30 chena mupunga 70 330
31 yakabikwa zviyo 70 123
32 mashed matapiri 70 95

Glycemic Index uye mafuta zvokudya (Table wevamiriri kuti kufambira kugaya inokurudzirwa kudzivisa)
nhamba chigadzirwa The glycemic indekisi Mafuta kugutsikana pa 100 magiramu
1 visi 71 40
2 gorosi flakes 73 360
3 chingwa gorosi 75 380
4 French fries 75 270
5 kendi caramel it 50 380
6 zvakabikwa mbatatisi 85 95
7 uchi 88 315
8 muonde mhepo 94 350
9 shuga 100 365

Izvi mazita zvinhu kuchaita kuti zvaunodya napo kodzero kubva zvose pfungwa maonero, sezvo glycemic indekisi uye zvokudya patafura caloric anofukidza panguva imwe chete. Imi chete vanofanira kusarudza zvigadzirwa kuti nechikonzero HI, uye maari zvokudya "uremu" kubva simba rako yaunodya.

Glycemic indekisi zvokudya zveshuga

Zvakaratidza, kwete pfungwa "glycemic indekisi zvokudya" (Table). In cheshuga zvinoda chaiyo kudya, izvo parakaturikwa kuti mureza ropa shuga. Nheyo kusarudzwa zvokudya zvinoenderana Góp kokutanga akaona chiedza 15 apfuura kukura simba ino iri inosimudzira vanhu vane chirwere cheshuga. Chine mashoko glycemic indekisi uye caloric zviri zvokudya, penyanzvi kwakarurama Kunyange zvazvo kwakabva yemaitiro, zvinyoronyoro zvokudya nokuda chirwere cheshuga. Zvichienderana noruzivo kumusoro, iyo inorondedzera nezvainoita nomuviri kutsanya uye anononoka makabhohaidhiretsi, tinogona kugumisa kuti vanhu vanorwara vanokurudzirwa zvakasimba kugadzirira zvokudya zvavo kubva pakutanga patafura zvigadzirwa. chiyero ichi vachichengeta ropa shuga panguva yakakodzera vanochiva tichidzivisa RINOFAMBIRA vasingafarirwi uye nokufamba. Zvinonzi Dzakamukurudzirawo kuramba batsira ruzivo panyaya "glycemic indekisi uye mafuta zvokudya." Tafura iri mhando kuchaita kuti, kana zvakakodzera, kuti nokukurumidza kuwana zvaunoda kudya migumisiro yakanakisisa.

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