Idya Mapuroteni Kuti Uderedze Kurema
Mapuroteni anozadza zvirinani kupfuura makabhohaidhiretsi nemafuta. Nyama isina kuonda, huku, hove, mazai, uye zvigadzirwa zvemukaka zvisina mafuta mashoma zvinopa kuguta kunogara kwenguva refu. Bhinzi nebhinzi, nzungu nemaarumondi zvakapfuma muprotein. Kana mapuroteni ezvokudya anokwana 25% yesimba rinoshandiswa pazuva, munhu ari kushingaira kurasikirwa nemafuta uye panguva imwechete anoramba akazara uye ane simba.
Zvikafu zveprotein zvinogoverwa zvakanyanya muswere wese wezuva. Manheru, pasati papfuura maawa matatu usati warara, unogona zvakare kudya diki, 3 gramu, chidimbu chehove kana nyama.
Glycemic indekisi
Pfungwa iyi yakaunzwa muhupenyu hwezuva nezuva nekutarisa varwere. Izvo zvakakosha kune vane chirwere cheshuga kuti vagare vachiongorora huwandu hweshuga yeropa. Zvakazoitika kuti chikafu chakasiyana chine mhedzisiro pane ino chiratidzo. Zvimwe zvinodenha kumuka kwakasimba mushuga, zvimwe zvine mwero, uye zvimwewo zvishoma.
Glucose yakatorwa senge yekutanga unit ndokupihwa iyo. Izvi zvinokwana.
Kuzvigadzirwa yakakwira GI sanganisira idzo. Semuyenzaniso,
Products ine GI yepakati - indekisi. it
Products yakaderera GI - indekisi haipfuuri. it
Mazinga eshuga eropa anokanganisa metabolism, kugadzirwa kwehomoni, kuita uye nzara. Nutritionists vanokurudzira kwete chete vanhu vane chirwere cheshuga, asiwo vamwe vanhu vese kuti vadye zvekudya zvakawanda neiyo yakaderera GI - ivo vanopa kunzwa kwekuguta uye havamutse shanduko inopinza mumazinga eshuga.
Kuita kuti hupenyu hwedu huve nyore
Kana iwe usingade kuzvinetsa nenhamba zvachose, unogona kungotarisa pamisimboti yekusarudza zvigadzirwa "" muboka rega rega rine thematic, rakagadziridzwa neDanish nutritionists. Hezvino vari:
muchero
Maapuro, mapeari, maranjisi, raspberries uye sitirobheri zvinogona kudyiwa muhuwandu husingagumi.
inodya muhuwandu hwakaganhurirwa.
Vegetables
Kazhinji, miriwo yese inobvumidzwa, kunze kweiyo inofanirwa kushomeka. Makarotsi, beet uye parsnips zvinonyanya kudyiwa zvisina kubikwa.
matapiri
Zvirinani kuti usapfuure uye usarudze matapiri madiki kana zvichibvira. Humwe hunyengeri ndewekuti mbatatisi dzinopisa, chokwadika, chinhu chisingaiti chinonaka, asi kubva pakuona kushaya huremu, zvirinani kuzvidya zvichitonhorera: ipapo starch isingamiriri, rudzi rwakasiyana rwefibre, inoumbwa mairi. Iyo inoderedza shuga yeropa uye inodzosera mudumbu microflora. Mashedhi mbatatisi uye mbatatisi dzakabikwa hazvina kukodzera kurasikirwa nehuremu.
namatidza
Pasita inofanira kubikwa al dente. Sarudza durum gorosi pasta. Uye kana iwe ukavadya ivo vachitonhora, zvinotove hutano, saka naivowo vanoumba husingagumi starch.
rice
Sarudza mupunga shava, sango, kwete jecha.
Chingwa uye zviyo
Chingwa chakanaka chakagadzirwa neupfu hwehupfu uye rye zviyo chingwa, oatmeal, zviyo zvemangwanani kubva kugorosi uye gorosi bran ine mineral uye vitamin additives. Chingwa chena chinhu chisingabatsiri kubva pakuona kwekudya kwakanaka.
Kune matafura eiyo glycemic index yezvikafu zvinogona kutungamirwa na. Asi hazvisi zvese zviri nyore.
1. Chigadzirwa chepamusoro cheGI chinogona kubatsira uye zvinopesana.… Semuenzaniso, iyo GI yemakarotsi akabikwa akakwirira kupfuura iyo GI yechokoreti. Asi panguva imwecheteyo, chokoreti yakanyanya kwazvo mumafuta! Izvi zvinodawo kutarisirwa.
2. Mumatafura akasiyana, zviratidzo zvinogona kusiyana kubva kune imwe neimwe.
3. GI inosiyana zvichienderana nenzira yekucheka nekugadzirira chigadzirwa. Mutemo wakajairika ndewekuti - ipfupi nguva yekugadzirisa, zvirinani. Zvirinani kubika pane kutsemura, kutsemurwa kuita zvidimbu zvidimbu pane kukuya muguruva. Hupfupi hweresipi hunodiwa pane zvinofadza - ese madhiri ekugwinya anongowedzera iyo GI yechikafu.