Mukati
Iyo hormone insulin inogadzirwa nepancreas mukupindura kudya kwekudya. Inobatsira muviri kushandisa simba kubva muchikafu nekuisa michero kumasero. Kana nzira yekugaya yatyora makabhohaidhiretsi ikaita glucose, insulin inotungamira iyo glucose kunzvimbo dzekuchengetedza - mhasuru glycogen, chiropa glycogen, uye adipose tishu.
Bvumiranai, zvingave zvakanaka kana tsandanyama dzichifudza makabhohaidhiretsi, asi insulin haina hanya nekwavanotumira. Vakatetepa vanhu vanogona kubatsirwa neizvi nekusimudzira kugadzirwa kwayo mushure mekurovedza muviri kuvaka mhasuru, asi vanhu vakafutisa vanofanirwa kuchengeta mwero wavo wei anabolic hormone yakatsiga kazhinji yenguva.
Insulin inoshanda mumuviri
Insulin haifanire kutya, nekuti mukuwedzera kune ayo anabolic mabasa (kuvaka mhasuru uye mafuta maseru), inodzivirira kuparara kwemhasuru protein, inomutsa glycogen synthesis, uye inovimbisa kuendeswa kweamino acids kune mhasuru. Basa rayo guru nderekuchengetedza yakachengeteka zinga reropa.
Matambudziko anotanga apo insulin kunzwa kunoderera. Semuenzaniso, munhu anogara achidya zviwitsi uye anokora. Anowana mafuta kwete nekuda kwe insulin, asi nekuda kweakawandisa macalorie, asi mumuviri wake insulin inogara iri padanho repamusoro - anogara achipinda mukurwa neshuga yeropa, achiedza kuidzikisa kusvika padanho rakachengeteka. Kufutisa pachahwo kunoisa kushushikana pamuviri uye kunoshandura kuumbwa kweropa, asi kuwedzera insulin insulin kunokanganisa rwatata nenzira yekuti maseru ayo arasikirwe nehanya naro. Aya ndiwo marongero anoita XNUMX chirwere cheshuga. Ehezve, izvi hazviitike muvhiki kana maviri, asi kana iwe wakanyanya uye kana uchishungurudza zviwitsi, uri panjodzi.
Kuwedzera kwe insulin kuvharira kunovharidzira kuputsika kwemukati zvitoro zvemafuta. Chero bedzi paine yakawanda yacho, hauzodzora uremu. Izvo zvinoderedzawo kushandiswa kwemafuta sosi yesimba nekukanganisa muviri kwemakabohydrate. Izvi zvinowirirana sei nekudya kunovaka muviri? Ngatimbokurukurai.
Insulin mazinga uye chikafu
Muviri unoburitsa insulin mukupindura kudya. Pane matatu maficha anobatsira kudzora nhanho - iyo glycemic index (GI), glycemic mutoro (GL), uye insulin index (AI).
Iyo glycemic index inotarisa kuti shuga yako yeropa inokwira sei mushure mekudya chikafu chehydrohydrate. Iyo yakakwira indekisi, nekukurumidza iyo shuga inomuka uye inowedzera insulin muviri unoburitsa. Zvikafu zvakaderera zveGI zvinowanzove zvine yepamusoro fiber (zviyo zvese, magirini, uye isiri-starchy miriwo), nepo zvakakwirira zveGI zvekudya zvinowanzove zvine zvakaderera fiber zvemukati (zvakagadziriswa zviyo, mbatatisi, maswiti). Saka, mune chena mupunga, iyo GI ndeye 90, uye mune brown mupunga - 45. Munguva yekupisa kurapwa, chikafu chekudya chinoparadzwa, izvo zvinowedzera iyo GI yechigadzirwa. Semuenzaniso, iyo GI yemakarotsi mbishi ndeye makumi matatu nemashanu, uye makarotsi akabikwa ari 35.
Mutoro weGlycemic unokutendera iwe kuti uzive mashandiro anoita chakasarudzika chikafu chehydrohydrate mumuviri. Masayendisiti anobva kuHarvard aona kuti kukura kwekushandira makabhohaidhiretsi, inowedzera insulini spike. Naizvozvo, kana uchironga chikafu, iwe unofanirwa kudzora zvikamu.
Kuti uverenge mutoro, fomu yacho inoshandiswa:
(Chigadzirwa GI / 100) x Carbohydrate Pakushumira.
Yakadzika GN - kusvika ku11, yepakati - kubva pa11 kusvika 19, yakakwira - kubva pa20.
Semuenzaniso, yakajairwa 50 g yekushandira oatmeal ine 32,7 makabhohaidhiretsi. Iyo GI ye oatmeal ndeye makumi mana.
(40/100) x 32,7 = 13,08 - avhareji GN.
Saizvozvowo, tinoverenga chikamu che ice cream ice cream 65 g. Glycemic index ye ice cream 60, chikamu 65 g, makabhohaidhiretsi pachikamu 13,5.
(60/100) x 13,5 = 8,1 - yakadzika HP.
Uye kana pakuverenga isu tikatora chidimbu chakapetwa chegumi nemazana matatu, tinobva tawana 130 - padyo neGN yakakwira.
Iyo insulin index inoratidza kuti ino hormone inomuka sei mukupindura kunwiwa kwezvikafu zveprotein. AI yepamusoro soro inowanikwa mumazai, chizi, nyama yemombe, hove uye bhinzi. Asi rangarira kuti iyi hormone inosanganisirwa mune zvese zviri zviviri kutakura makabhohaidhiretsi uye kutakurwa kwamaamino acids. Naizvozvo, iyi paramende inofanirwa kutakurwa mupfungwa nevanhu vane chirwere cheshuga. Kune zvimwe zvese, hazvina kukosha zvakanyanya.
Ndezvipi mhedziso zvatinogona kuwana pane izvi?
Chikafu chine yakaderera glycemic index hachizongodzikise insulin kuvharika, asi zvakare chichava nechokwadi chekugara kwenguva refu nekuda kwefibre yavo. Kudya kwakadai kunofanirwa kuumba hwaro hwekudyiwa uremu.
Fiber kubvisa uye kubika kunowedzera iyo GI yechikafu kana fiber mune chikafu uye kuvapo kwemafuta kunodzora kunwa kwekudya. Iyo inononoka kunwiwa, iyo inoderera kuwedzera kweshuga yeropa uye kudzikisa kugadzirwa kwe insulin. Edza kudya mapuroteni uye makabhohaidhiretsi pamwechete, usadzivise miriwo uye usatya mafuta.
Izvo zvakakosha kudzora zvikamu. Iyo yakakura chikamu, iyo inowedzera mutoro pamapancreas uye inowedzera insulini muviri unoviga. Mune ino kesi, chidimbu chikafu chinogona kubatsira. Nekudya zvakapatsanurwa, iwe unodzivirira yakakwira glycemic mutoro uye mahormone masaji.
Kuwedzeredza chero chikafu kunotungamira kufutisa, uye kufutisa kunowanzo kuve chikonzero cheshuga. Iwe unofanirwa kugadzira kushomeka kwekoriori mukudya kwako, dzikamisa kudya kwako uye kudzora mhando uye huwandu hwe makabhohaidhiretsi mairi. Vanhu vane hurombo hwe insulin senzwi vanofanirwa kudya makabhohaidhiretsi mashoma, asi maprotein uye mafuta akawanda mumacalorie avo.
Iwe unogona kuona kunzwisisika kwako pasi. Kana mushure mechikamu chakakura chemakabhohaidhiretsi iwe unonzwa uine simba uye simba, saka muviri wako unowanzo gadzira insulin. Kana iwe uchinzwa kuneta uye uine nzara mushure meawa, saka chako chakavanzika chinowedzerwa - iwe unofanirwa kubhadhara zvakanyanya kune kwako kudya.
Kukanganiswa kwekoriori, kupatsanurwa kwekudya, yakaderera-GI sarudzo dzekudya, chikamu chekutonga uye kudzora macarhydrate kuchachengetedza insulin mazinga kugadzikana uye kurasikirwa nehuremu nekukurumidza Nekudaro, kana paine fungidziro ipi neipi yeshuga, zvinofanirwa kukurumidza kutsvaga kuraira kwachiremba.