Mukati
Kurasikirwa nehuremu hunosvika makumi maviri kg mumavhiki mana.
Ivhareji yezuva nezuva koriori zvemukati ndeye 850 Kcal.
Iyo Glycemic Index (GI) yekudya inzira inozivikanwa kwazvo yekushandura muviri. Maererano nedzidziso iyi, chimwe chiratidzo chinopihwa kune chimwe nechimwe chigadzirwa. Kuti udzikise mamwe mapaundi, iwe unofanirwa kudzikamisa kuvapo kwezvikafu zvine yakakwira glycemic kukosha mukudya kwako uye tarisa pane yakaderera-carb chikafu. Sevateveri veiyi tekinoroji cherechedzo, GI ine mhedzisiro pamatanho ekurasikirwa nehuremu uye kuchengetedza huremu huripo kwete pasi peiyo calorie yemukati yezvigadzirwa zvinoshandiswa. Ngatitarisei zvakanyanya kuti chii.
Glycemic Index Kudya Zvinodiwa
Kubva pakuona kwesainzi, GI inoreva mwero wekuti chero chigadzirwa chine makabhohaidhireti chakaputsika mumuviri wemunhu. Iyo bhenji yekuenzanisira ndeyekumhanyisa kweichi chiitiko chichiitika neglucose, ine chiratidzo chiri zana. Iyo inokurumidza kuparara kwechimwe chigadzirwa, inowedzera indekisi yayo uye mikana yekuwedzera huremu hwakawandisa kubva mukushandisa kwayo. Iyo seti yemakirogiramu matsva kana kusakwanisa kuarasa kunoitika nekuda kwekuti kana padanho reshuga muropa remunhu rikakwira, rwatata rwunosimudzwa uye insulin inosunungurwa. Asi zvakaderera-makabhohaidhiretsi zvekudya hazvikonzere kusvetuka mushuga uye hazvitungamire kuchinetso chiri pamusoro.
Muchidimbu, zvekudya zvine yakakwira GI zvinonyanya kukurumidza makabhohaidhiretsi, nepo avo vane GI yakaderera vari kunonoka-kugaya. Asi, chokwadi, kuti uderedze huremu, iwe unofanirwa kufunga mune zvakadzama chinongedzo chega chega chikafu.
Vaya vanosarudza kudya nenzira iyi vanofanirwa kudya kubva pane yekutanga runyorwa (yakaderera GI), iyo inopihwa pazasi. Idya seizvi kusvika iwe wasvika kune chakatarwa mhedzisiro, kana kudzamara chinongedzo pachiyero chichioma kwenguva refu.
Chikamu chechipiri chinofanira kuenderera kwemavhiki maviri. Chikafu ikozvino chinotenderwa mudanho rekutanga chinogona kukwidziridzwa nechikafu kubva kune yechipiri rondedzero (ine avhareji GI). Izvi zvinobatsira kudzikisira huremu hutsva.
Mushure meizvozvo, iwe unogona kuenda kune yechitatu nhanho yeGI yekudya. Kubva zvino zvichienda mberi, kana iwe usingadi kuwedzera uremu zvakare, menyu inofanira kuvakwa pane zvigadzirwa kubva kune maviri mazita ataurwa uye chete nguva nenguva uzvibvumire iwe kudya chikafu chine yakakwira glycemia.
Kana isu tikataura nezve chiyero chekudzikira uremu, mukati memavhiki maviri ekutanga kwemazuva ese manomwe zvinokwanisika kuparadzana ne 7-2 kg. Kurumidza kurasikirwa nekurema kunopihwa, kunyanya, nenyaya yekuti yakawandisa mvura inosiya muviri. Uyezve, sekutonga, zvinotora 3-1 kg.
Uchishandisa nzira iyi, zvinokurudzirwa kuomerera kumitemo yezvikamu zvinovaka muviri uye kudya kanokwana kana pazuva, pasina kudya zvakanyanya. Ndokunge, kudya kwemazuva ese kwakavakirwa pane matatu ekudya makuru uye maviri (uye kana iwe ukanonoka kurara - unogona 5) tudyo.
Ziva kuti zvigadzirwa zveprotein hazvina GI. Saka, nyama yakaonda nehove yakaonda, isina kutaurwa mumazita, inogona kudyiwa kubva padanho rekutanga rehunyanzvi. Haufanire kuzviramba. Mapuroteni akaonda anogona kukubatsira kuderedza uremu uye kukuchengeta uchinzwa wakaguta kwenguva yakareba mushure mekudya kwako kunotevera. Chisvusvuro chemanheru chinokodzera kanenge 2-3 maawa magetsi asati adzima.
Zvikafu zvakaderera zveGI (zvinosvika makumi mana) zvinosanganisira:
| Dairy uye high-kalori Products | Chingwa, zviyo | Zviyo | Miriwo, muchero |
| chokoreti yakasviba, nzungu mukaka wakaomeswa, yakaderera-mafuta yogati, kefir | bhinzi, mupunga, chingwa chegorosi rose, Buckwheat, oat flakes, chingwa chebhari | Cherry, cranberry, cranberries, plums, mastrawberry, jamu, Strawberry | miriwo miriwo, akasiyana magreen, howa, mandimu, maapuro, tangerines, oranges |
Dzinofanira kudyiwa kwemavhiki maviri. Ndokumbira utarise kuti, kunyangwe iwo akaderera glycemic kukosha, nzungu uye chokoreti zvakakwirira mumakoriyori uye akapfuma mumafuta. Saka haufanire kuzembera pazviri. Zvikasadaro, nzira yekuderedza uremu inogona kunge isina mubvunzo. Uye zvakare, hazvikurudzirwe kugadzira zvigadzirwa zvechingwa zvinobvumidzwa semuenzi anogara ari mukudya. Zvirinani kubvumidza 1-2 zvimedu mangwanani kana masikati, asi kwete zvakare.
Zvepakati GI chikafu (40-70) dzinosanganisira:
| Chingwa nezviyo | Zvibereko nemuto | Vegetables |
| mupunga wakabikwa, branchingwa, bhari, oat bran, oat makuki, pasta yakaoma, manka, hupfu hwegorosi giredhi repamusoro | mapichisi, mazambiringa, mango, Kiwi, mazambiringa akaomeswa, michero yakaomeswa, zvichangobva kugadzirirwa michero yemichero | vise, mbatatisi yakabikwa, biringanya, bhititi, mbatata yakasviba, chibage pizi dzakakangwa bhinzi dzakakangwa |
Wasvika here pauremu hwako hwaunoda? Deredza kudya kwako nechikafu ichi. Zvakangodaro, iko kusimbiswa kunofanirwa kuiswa pane yakaderera-glycemic chikafu uye kudzora huremu hwako mune ramangwana, uchizviyera wega vhiki.
Kubva pane zvinwiwa mune chero huwandu pane kudya kweGI, tii nekofi isina shuga zvinobvumidzwa. Ive neshuwa yekunwa mvura. Uye, hongu, kurovedza muviri kunobatsira kuti uwane kukurumidza kurasikirwa uremu. Unogona kuisa munyu chikafu, asi usachishandisa zvakanyanya.
Muenzaniso wekudya kwekudya neiyo glycemic index kwevhiki (danho rekutanga)
Muvhuro
Kudya kwemangwanani: oatmeal nemukaka.
Snack: chitsama chenungu uye apuro.
Kwekudya kwemasikati: yakabikwa huku yekudya uye marukosi matsva.
Masikati snack: girazi kefir.
Kudya kwemanheru: buckwheat uye orenji.
Chipiri
Kudya kwemangwanani: zvidimbu zvidimbu zvezviyo zvingwa uye girazi remukaka.
Snack: yakabikwa apuro.
Kwekudya kwemasikati: yakabikwa hove yehove uye isina chinhu cucumber saladhi ine kabichi.
Masikati snack: girazi reyakogadzirwa yogati isina zvinowedzera kana kefir.
Kudya kwemanheru: yakaonda nyama yemombe yakabikwa mukambani ye broccoli.
Chitatu
Kudya kwemangwanani: oatmeal, maunogona kuwedzera mukaka mudiki uye nzungu shoma panguva yekubika.
Snack: Apple uye chingwa chezviyo chakazara.
Kwekudya kwemasikati: chikamu chemupunga wakabikwa uye chimedu chehove dzakabikwa; mutsva wemagaka.
Masikati snack: girazi kefir.
Kudya kwemanheru: yakabikwa hove fillet uye apuro.
China
Kudya kwemangwanani: buckwheat nemukaka uye girazi reyogati.
Snack: saladhi yemagaka uye chena kabichi.
Kwekudya kwemasikati: oatmeal uye chimedu chehove dzakabikwa; Apple.
Masikati snack: girazi kefir.
Kudya kwemanheru: yakabikwa huku fillet uye lettuce.
Chishanu
Kudya kwemangwanani: oatmeal ine plum zvidimbu uye nzungu.
Snack: chimedu chechokoreti yakasviba uye hafu girazi remukaka.
Kwekudya kwemasikati: yakabikwa chicken fillet; vaviri mapunipuni ebhakkwheat; magaka matsva.
Manheru snack: yakabikwa apuro ine chitsama chenungu.
Kudya kwemanheru: hove dzakabikwa nemishonga uye bhinzi yakabikwa.
Mugovera
Kudya kwemangwanani: zvidimbu zvidimbu zvezviyo uye girazi kefir.
Snack: chitsama nzungu.
Kwekudya kwemasikati: chikamu chemupunga uye mutsva magaka nemishonga.
Masikati snack: girazi remukaka kana yogati isina chinhu.
Kudya kwemanheru: nyama yemombe yakabikwa ne broccoli mu kefir-ndimu muto.
Svondo
Kudya kwemangwanani: chikamu cheoatmeal nema lingonberries kana mahabhurosi.
Snack: girazi kefir.
Kwekudya kwemasikati: mupunga nehuku yefillet uye yakabikwa broccoli.
Yakachengeteka, apuro.
Kudya kwemanheru: hove dzakabikwa uye chena kabichi saradhi, magaka nemishonga.
chitsamba… Kana uine nzara usati warara, inwa kefir shoma.
Glycemic indekisi yekudya zvinopesana
Chikafu cheGI chinoonekwa sechikafu chakaringana chakatsiga chinotsigirwa nevazhinji vezvehutano uye vanachiremba.
- Izvo hazvigoneke kudya zvinoenderana nemisimboti yayo chete kana paine chirwere chakakomba, icho chinodiwa chikafu chakasiyana.
- Nezvinogadziriswa (kunyanya, kuwedzerwa kwemafuta emiriwo kuitira kuti muviri usarasikirwa nemafuta), iyo sisitimu inofanirwa kutevedzwa nevechiri kuyaruka, vakadzi vane nhumbu uye vanamai vanoyamwisa.
- Kutaurirana nachiremba anokwanisa hakukuvadze zvakadaro.
Kubatsirwa kweGlycemic Index Kudya
- Kudya kwakanaka kweiyo glycemic index ndeyekuti, mukuwedzera pakurasikirwa nehuremu, iko kwakajairika kwemaitiro emagetsi kunoitikawo. Izvi zvinobatsira kuchengetedza muviri mutsva.
- Zvakare, maererano neongororo, iyo GI chikafu chakanakira kubata nekupindwa muropa nemaswiti uye yakakwira-kalori zvinhu zvakabikwa.
- Izvo zvakanaka zvehunyanzvi zvinogona kutaridzwa sekudya kunovaka moyo, mukana wekudya kazhinji, nekusimbisa hutachiona.
- Kuwanda kwemiriwo, michero uye zvimwe zvinobatsira mumenyu kunobatsira kudzikisa njodzi yezvirwere zvemoyo, chirwere cheshuga, kufutisa uye mamwe matambudziko mazhinji nemuviri.
- Iyi nzira yekudzora huremu yakanaka kune vanhu vane hurombo hwekuisa insulin.
- Mushure mezvose, kushandiswa kwezvikafu zvine yakakwira GI hakusi kungokuvadza kune yavo chimiro, asi chaizvo kunotyisidzira hutano.
Glycemic Index Kudya Dambudziko
- Pakati pezvakaipira kudya kweGI, inguva yayo chete ndiyo inogona kusiyaniswa.
- Kuti uderedze zvakanyanya vhoriyamu yemuviri, iwe unofanirwa kudzokorora tsika dzako dzekudya kwenguva yakareba, uye uchisiya iyo yakakosha mirawo yehunyanzvi muhupenyu uye uchengetedze kwenguva yakareba.
Kushandisazve iyo GI chikafu
Kana iwe uchida kudzokorora kudya kweGI zvakare, zvinokurudzirwa kumirira unenge mwedzi mushure mekupera kweiyo nhanho yechipiri.