Zakudya Zotsika Glycemic Index
Zamkati
- Menyu ya Index ya Low Glycemic
- Zipatso zochepa za glycemic index
- Mbatata zilibe kachulukidwe kakang'ono ka glycemic index
Zakudya zomwe zili ndi kagayidwe kakang'ono ka glycemic ndizomwe sizimakweza shuga wamagazi kwambiri ndichifukwa chake ndizosankha zabwino makamaka kwa iwo omwe akufuna kuonda komanso odwala matenda ashuga, chifukwa amathandizira kuti magazi azisungika m'magazi.
Chifukwa samawonjezera shuga m'magazi kwambiri, zakudyazi zimathandiza kuchepetsa thupi chifukwa sizimapangitsa kupanga mafuta, kuwonjezera pakukweza kukhathamira ndikukhalitsa ndi njala kwanthawi yayitali. Kumvetsetsa bwino zomwe glycemic index ndi momwe zimakhudzira zakudya ndi maphunziro.
Mndandanda wa glycemic umangopezeka pazakudya zomwe zili ndi chakudya, ndipo zitsanzo za zakudya zomwe zili ndi index ya glycemic ndi iyi:
- Mkaka, yogurt ndi tchizi;
- Mbewu zonse monga ufa wa tirigu, oats, oat chinangwa, muesli;
- Nyemba: nyemba, soya, nandolo, nandolo;
- Mkate wonse, pasitala, chimanga;
- Zipatso ndi ndiwo zamasamba ambiri.
Zakudya zonsezi zimakhala ndi index ya glycemic yochepera 55 ndipo motero zimawerengedwa kuti ndizochepa kwambiri. Pamene glycemic index imasiyanasiyana pakati pa 56 ndi 69, chakudyacho chimadziwika kuti chimakhala ndi cholimbitsa cha glycemic index, ndipo pamwamba pa 70, chimakhala ndi glycemic index. Onani mndandanda wazakudya za glycemic mu: Gulu Lathunthu la Glycemic Index.
Menyu ya Index ya Low Glycemic
Tebulo lotsatirali likuwonetsa chitsanzo cha masiku atatu otsika a glycemic index.
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | Yogurt wachilengedwe wokhala ndi chimanga chonse cha Bran | 1 chikho cha mkaka wopanda shuga + chidutswa chimodzi cha buledi wothira dzira | Kofi wopanda shuga + 2 mazira omelet ndi tchizi |
| Zakudya zoziziritsa kukhosi m'mawa | 2 kiwis + 5 cashew mtedza | 1 galasi la madzi obiriwira ndi apulo, kale, mandimu ndi flaxseed | 1 peyala + 4 mabisiketi okwanira |
| Chakudya chamadzulo | 3 col ya msuzi wofiirira wa mpunga + 2 nyemba nyemba + 1 nkhuku fillet + saladi wobiriwira | Escondidinho wa manioc wokhala ndi nyama yapansi + saladi + 1 lalanje | Pasitala yonse ya tuna ndi masamba ndi msuzi wa phwetekere + kagawo kamodzi ka chinanazi |
| Chakudya chamasana | Sangweji ya mkate wonse ndi tchizi + 1 chikho cha tiyi | Yogurt imodzi yokhala ndi chia + 3 toast yathunthu | Papaya smoothie wokhala ndi supuni 1 yaziphuphu |
Kawirikawiri, zakudya zochepa za carb zimapangidwa ndi zakudya zomwe zimakhala ndi glycemic index, chifukwa kuwonjezera pakuchepetsa chakudya, zakudya zamtunduwu zimakonda kudya zakudya zonse, monga nyemba, mpunga ndi pasitala yonse . Kuphatikiza apo, kudya zakudya zopatsa thanzi nthawi zonse monga yogurt, mazira ndi nyama zimachepetsa kuchuluka kwa chakudya, kumawonjezera kukhuta komanso sikulimbikitsa kupanga mafuta m'thupi, kukhala njira yabwino yothandizira kulemera kutaya.
Zipatso zochepa za glycemic index
Zipatso zambiri zimakhala ndi index ya glycemic, monga maapulo, kiwis, strawberries, plums ndi timadziti wopanda shuga, mwachitsanzo. Komabe, zipatso monga zoumba ndi mavwende zimakhala ndi index ya glycemic yapakati, chifukwa chake ndikofunikira kuti musazidya pamodzi ndi zakudya zina zomwe zili ndi glycemic index.
Komabe, ndikofunikira kukumbukira kuti ngakhale zipatso zimakhala ndi glycemic index, simuyenera kudya zipatso zopitilira kamodzi pachakudya, chifukwa izi zimakulitsa kuchuluka kwa chakudya ndi shuga mu chakudya, kukulitsa index ya glycemic shuga wamagazi.
Mbatata zilibe kachulukidwe kakang'ono ka glycemic index
Mbatata zokhala ndi glycemic index 63, yomwe ndiyofunikira pamitundu yamagulu a glycemic index. Komabe, idatchuka chifukwa chothandiza kuti muchepetse thupi komanso kukhala ndi minofu yolimba chifukwa ndi chakudya chokoma, chosavuta kugwiritsa ntchito chomwe nthawi yomweyo chimapatsa mphamvu zophunzitsira popanda kulimbikitsa mafuta m'thupi.
Kuphatikiza nkhuku ndi mbatata ndi njira yabwino kudya ndi mafuta ochepa, mafuta ochepa komanso zakudya zambiri, zomwe zimapatsa mphamvu komanso kukhuta. Onani zabwino zonse za mbatata.
Zolemba Zosangalatsa
Zakudya 9 Zabwino Kwambiri za Keto
