Inkomba ye-Glycemic kanye namakhalori wokudla okudumile

Kunezimo zomzimba ezidinga ukubambelela ngokuqinile emithethweni yokwelashwa kokudla. Phakathi kwazo - isifo sikashukela, ukukhuluphala, isifo sokuqina kwemizwa, izifo zesibindi nezinso. Inkomba ye-glycemic nokuqukethwe kwekhalori yemikhiqizo yokudla evumile kukuvumela ukuthi udale imenyu yomuntu ngendlela efanele ngokungeza noma ukungafaki izinto ezithile.

Inkomba ye-Glycemic

I-GI - isibalo esichaza isilinganiso sokukhuphuka kweglucose yegazi ngemuva kokudla umkhiqizo. Manje kunamatafula amaningi lapho izinkomba ezibaliwe sezivele zibaliwe. Izibalo zenziwa ngokuqhathanisa impendulo yomzimba ne-glucose emsulwa, inkomba yayo ingamayunithi ayi-100, nomkhiqizo othile wokudla.

Amanani aphansi we-GI akhombisa ukuthi amazinga kashukela wegazi akhuphuka kancane futhi kancane. Ukuphakama kwamanani, i-glycemia ikhuphuka ngokushesha ngemuva kokudla umkhiqizo.

I-GI incike kulezi zinto ezilandelayo:

• uhlobo lwama-saccharides ekwakhiweni kwalo;
• inani le-fiber;
• indlela yokusebenzisa imikhiqizo;
• isilinganiso sama-carbohydrate anama-lipids namaprotheni.

Okuqukethwe kwekhalori

Ikhalori inani lamandla umzimba owutholwa yinqubo yokudla imikhiqizo ethile ngenxa yokuhlukanisa phakathi kwezinto ezilula. Inani lamandla okudla lilinganiswa kuma-kilocalories (kcal). I-Oxidation inika umzimba inani elilandelayo lamandla:

• 1 g amaprotheni - 4 kcal;
• 1 g we-lipid - 9 kcal;
• 1 g we-carbohydrate - 4 kcal.

Ukwazi kwezakhi zomkhiqizo - kungenzeka ukulungiswa kokudla komuntu siqu

Ngokwazi inani lezinto ezibonakalayo, umuntu angabheka ukuthi angakanani amandla umuntu azowathola ngesitsha esidliwayo.

Ama-squirrels

Isidingo sansuku zonke somzimba singama-2 g ngekhilogremu yesisindo somzimba. Ngaphezu kwengxenye yento engenayo kufanele ibe ngeqembu lomsuka wezitshalo. Lapho uhlanganisa ukudla komuntu ngamunye, kufanele ufake lokho kudla okunothile okunamaprotheni, kepha ngesikhathi esifanayo ube nokuqukethwe okuphansi kwekhalori.

Lipids

Kuyadingeka ukunciphisa inani lamafutha ezilwane kanye nokwandisa lipids yemvelaphi yezitshalo. Ama-lipids ezilwane abangela ukwanda kwe-triglycerides ne-cholesterol egazini elijikelezayo, okwandisa ingozi yokuthola isifo sokuqina kwemithambo yegazi. Lokhu kubaluleke kakhulu ukucubungula ku-mellitus yesifo sikashukela, lapho ama-macro nama-microangiopathies angabangane abaqhubekayo beziguli.

Ama-carbohydrate

Kungcono ukudla lokho kudla okunama-carbohydrate ayinkimbinkimbi ekwakhiweni, bese ulahla ama-carbohydrate alula anama-indices aphezulu we-glycemic. Inani elikhulu lemifino, izithelo, ama-legamu, amajikijolo angeniswa ekudleni.

Isilinganiso esigcwele

Lesi yinkomba sokugcina, kucatshangelwa izici ezahlukahlukene zemikhiqizo (i-GI, ikhalori yokuqukethwe, isilinganiso se-lipids nama-carbohydrate). Kusetshenziswa isilinganiselo samaphoyinti angu-10, besebenzisa, abathi abona inzuzo yomkhiqizo womzimba, kepha ukuthi sikuthinta kanjani ukuncipha kwesisindo. Izinombolo eziphakeme kakhulu zibonisa ukuthi umkhiqizo udinga ukusetshenziswa kakhulu, ephansi - okuvamisile noma cha.

Inani lokudla

Le nkomba ibalwa icubungula inani lamavithamini, amaminerali, ama-amino acid, ama-phytoelements afakiwe kumkhiqizo (awafaki i-lipids nama-carbohydrate). Lapha kusetshenziswe isilinganiselo samaphuzu ayi-100, lapho inani elingu-0 inani eliphansi lokudla komzimba futhi eli-100 liphezulu kakhulu.

Imifino

Imifino ingumthombo wamavithamini, amaminerali, i-fiber. Inhlanganisela yemikhiqizo enjalo ekudleni inomphumela omuhle emzimbeni womuntu, iguqula indlela yokugaya ukudla, ikhulisa amathuba okutholwa kwe-Vitamin ngayinye ekwakhiweni. Imifino kufanele ibe yingxenye ebaluleke kakhulu kwimenyu yansuku zonke hhayi yesiguli kuphela, kodwa futhi nomuntu ophilile.

Imikhiqizo empeleni ayinazo i-lipids, inezinombolo eziphansi zamaprotheni nama-carbohydrate. Ezimweni eziningi, ikhalori ephansi. Inani eliphambili lemifino ukuthi banenani elikhulu le-ascorbic acid, pectin, folic acid, carotene kanye namaminerali. Isidingo sansuku zonke - okungenani ama-600 g.

Ithebula libonisa izinkomba ze-GI nokuqukethwe kwekhalori yemifino ethandwa kakhulu.

Idatha ye-GI ne-khalori - amandla okungeza noma ukukhipha imikhiqizo edingekayo

Ungakhulisa kanjani ukusetshenziswa kwemifino
Kunezeluleko eziningana zokukhuphula inani "lezakhamuzi" zemibhede ekudleni kwansuku zonke:

Inkomba ye-Glycemic yesinkwa

• amasangweji ngemifino ekhethiwe;
• pizza yemifino;
• amasoso enziwe ekhaya asuselwa kwimifino emisha noma eqandisiwe;
• isobho zemifino, i-borsch;
• uma umuntu ethanda ukudla ezindaweni zokudlela nezindawo zokudlela zama-kopi, oda ama-saladi emifino, ukudla okulula, imifino ebhakwe njengesitsha esisehlangothini;
• geza, usike ubeke imifino yakho oyithandayo endaweni evelele, ukuze kube nesifiso sokuyidla;
• inani lomsoco lokudla okwenziwe ngeqhwa alihlukile kokudla okusha, ngakho-ke ungangeza ngokuphephile ezifundweni zokuqala nezesibili.

Izithelo namajikijolo

Izithelo ziyisithelo esithandekayo sesihlahla noma sesihlahla, esifanele ukudliwa. Le mikhiqizo ibalulekile ekwakhekeni kwayo okucebile (ikakhulukazi i-vitamin C), ebaluleke kakhulu ekusetshenzisweni kwansuku zonke. Ngokwesilinganiso samandla, izithelo eziningi zinokwakheka okulandelayo:

• amaprotheni - cishe ama-10%;
• lipids - cishe ama-3-5%;
• carbohydrate - 85-90%.

Amazinga aphezulu ama-carbohydrate awaphazamisi ukufakwa ekudleni kwemikhiqizo ngisho nasezigulini ezinesifo sikashukela, ngoba kunezithelo eziningi ezinenkomba ephansi ye-glycemic. I-fiber kanye nokuqanjwa okucebile kwamavithamini kanye namaminerali kuzohlomula kuphela.

Izithelo namajikijolo kunokwakheka okulandelayo:

• i-beta carotene;
• Amavithamini e-B-chungechunge;
• i-tocopherol;
• i-nicotinic acid;
• ukulandelela izinto (potassium, iron, manganese, calcium);
• ama-amino acid abalulekile;
• bioflavonoids.

Lezi zinto ezingenhla ziyadingeka ukuze kuqiniswe izindonga ze-vascular futhi zikhulise ukuqina, ukuqinisa umfutho wegazi, kanye nokwenza umzimba ube ngokomzimba ngokwejwayelekile. Bayakwazi ukuvikela umzimba kusuka kuma-free radicals, bathuthukise ukuhamba kwegazi, babe nomphumela we-antitumor, babuyisele amandla okuvikela.

Izithelo namajikijolo - imikhiqizo esemqoka kwimenyu yansuku zonke yomuntu ophilile nabanesifo sikashukela

Amafutha nezinhlamvu

Izinkomba ze-GI, inani lokudla okunempilo kanye nokuqukethwe kwama-calorie okusanhlamvu kuncike ngqo kuhlobo lwezinto zokusetshenziswa ezisetshenzisiwe kanye nendlela yokusebenza kwayo, nemikhiqizo kafulawa - ohlotsheni lwefulawa. Okuwusizo kakhulu yilezo okusanhlamvu okungazange kuphulwe futhi kususwe igobolondo (irayisi elinsundu, i-oatmeal). Kusegobolondweni equkethe inani elikhulu lamaprotheni, amavithamini e-B, uchungechunge, i-tocopherol, ama-amino acid abalulekile namaminerali. Ngaphezu kwalokho, okusanhlamvu okungelashwa kube ne-GI ephansi, ngoba kubonakaliswa ngokungenisa kancane kancane i-carbohydrate kusuka emgodini we-gastrointestinal ungene egazini.

Izinhlamvu ezithandwayo eziphumelelayo ezigulini ezinesifo sikashukela nalabo abanquma ukuhola impilo enempilo:

• I-Buckwheat (GI 40-55, 355 kcal) - okusanhlamvu okubilisiwe kunenkomba ephansi ye-glycemic kune-ebilisiwe. Linenani elikhulu lensimbi, empeleni aligcwalisiwe ngama-lipids. Kuyalulekwa ukuthi udle ekuseni ngamaphrotheni.
• Ilayisi (elimhlophe - 65 no-339 kcal, brown - 45 no-303 kcal) linothile ngamavithamini we-B nama-amino acid abalulekile.
• I-Millet (GI 70, 348 kcal) - kuyaluleka ukwenza iphalishi eliyi-sparse, bese iba noshukela omncane. Ibopha ama-radicals mahhala, isusa i-cholesterol eyeqile, ithinta kahle isibindi, futhi isebenze indlela yokugaya ukudla.
• I-Wheat groats (GI kusuka ku-40 kuye ku-65) - iqembu lifaka i-arnautka, i-mzala, i-bulgur kanye nopelepele. Umkhiqizo unamakhalori amaningi, kepha wehlisa amazinga kashukela, uvuselela izinqubo zokuvuselela, ipheshana lamathumbu, lithuthukisa umsebenzi wesistimu yezinzwa ephakathi.
• Ama-grits ama-Corn (i-GI aze afike ku-70, 353 kcal) - inenani elibalulekile le-magnesium, i-zinc, i-iron, amavithamini B, u-A.
• I-Perlovka (GI kuze kube ngu-30, 350 kcal) ungumholi kwezokuphepha nezinto eziwusizo. Inamaprotheni amaningi, i-fiber, i-trace element, enempahla yokunciphisa inani le-glucose egazini.
• I-Barley groats (eluhlaza okotshani - 35, ebilisiwe - 50, 349 kcal) - inganciphisa i-cholesterol, yenze uhlelo olujwayelekile lwezinzwa lube namandla, iqinise ukungatheleleki.
• I-Oatmeal (GI 40, 371 kcal) ingumkhiqizo ophephile futhi onempilo, kepha okusanhlamvu kufanele kusetshenziswe ngaphandle kwezengezo nokungcola.

Imikhiqizo yeflure ingemikhiqizo eqhamuka eqenjini eliphakeme le-glycemic index group (70-95). Ukwakheka kufaka ama-carbohydrate egaya ukudla, anikezela ukugcwala isikhathi eside, kepha ngasikhathi sinye kukhuphula izinga loshukela.

Imikhiqizo yobisi

Lokhu kungumthombo omuhle kakhulu we-calcium, ukungena kwawo kubalulekile ekuvinjelweni kwezifo zohlelo lwe-musculoskeletal. Ngaphezu kwalokho, i-calcium inomthelela ekwakhekeni okujwayelekile kwe-collagen, ihlinzeka ngamazinyo anempilo, isekela umsebenzi wohlelo lwemisipha. Ubisi lunezinto ezinama-bactericidal, luyakwazi ukunciphisa umphumela we-radioactive emzimbeni, lubopha izinto ezinobuthi.

Umkhiqizo ngamunye unomphumela othile, ngakho-ke kuhle ukusebenzisa:

• kefir - kuvimbela ukutheleleka kwamathumbu, kuvumele ukusebenza kwesistimu yezinzwa ephakathi nendawo.
• ukhilimu omuncu - ibhalansi ye-hormonal ngisho;
• ushizi - uqinisa isimo samathambo;
• ushizi wekotishi - unesibopho sokusebenza kohlelo lwe-cartilage, ubamba iqhaza kwinqubo yokutakula;
• ubisi olubilisiwe olubhakwe - luvuselela umgudu wokugaya ukudla, lunciphise ukoma;
• iyogathi - umphumela omuhle ekusebenzeni kwezinzwa, amasosha omzimba;
• i-buttermilk - yehlisa isisindo, isusa i-cholesterol eyeqile.

Imikhiqizo yobisi - isitolo sezinto ezilandelwayo zokukhula okujwayelekile nokukhula komzimba

Inyama namaqanda

Lokhu kudla kungumthombo wamaprotheni. Umzimba womuntu udinga ama-amino acid angama-20 ukuze usebenze kahle, angu-9 kuwo kumele anikezwe ukudla njalo. Inkukhu nenyama yenkomo kubhekwa njengokuthandwa kakhulu ngenxa yokuqukethwe kwamafutha aphansi. I-ham, ubhekeni nezinye izinhlobo zenyama yengulube inenani elikhulu le-lipids, ngakho-ke ukusetshenziswa kwazo kufanele kukhawulelwe.

Ekuphekeni, sebenzisa i-stewing, ukubilisa, ukukhubazeka, ukubila. Kumele ihlanganiswe nemifino emisha noma ye-stewed, okusanhlamvu.

Inyama namaqanda - imikhiqizo yeqembu le-GI ephansi naphakathi

Izinhlanzi nezinhlanzi zasolwandle

Ukubaluleka kwaleli qembu kulele ekugcwalisweni kwama-acid aqukethe amafutha e-omega-3, adlala indima enkulu ezindlekweni zokuvinjelwa kwezifo zenhliziyo. Ngaphezu kwalokho, izinhlanzi nezinhlanzi zasolwandle ziqukethe:

• phosphorus kanye ne-calcium - ekusebenzeni okujwayelekile kohlelo lwe-musculoskeletal kanye nesimo esihle samazinyo;
• ithusi - ngokuhlanganiswa kwamangqamuzana egazi, izinto ezithinta izicubu nemicu yezinzwa;
• iodine - ukusebenza okuvamile kwe-yegilo yegilo;
• i-iron - ukwakheka kwe-hemoglobin kanye nokuthuthwa komoya-mpilo kumaseli nezicubu zomzimba;
• i-potassium - ukusebenza kahle kohlelo lwemisipha, izicubu zezinzwa, umfutho wegazi ojwayelekile;
• i-magnesium - ukwenza umzimba ube ngokwezifiso, ukusebenza kahle kohlelo lwe-musculoskeletal, ukwakheka kwe-DNA;
• zinc - ngekhono lokukhulelwa ingane, ukubuyiselwa komsebenzi wamandla okuvikela.

I-sea kale ine-GI ye-22, i-crayfish ebilisiwe - 5, amakhekhe ezinhlanzi - 50, izinti zo-crab - 40. Yonke eminye imikhiqizo eyakha leli qembu inenkomba engu-0.

Iziphuzo

Amanzi amaminerali angenye yeziphuzo ezinconywayo ezisetshenziselwa ukusetshenziswa kwansuku zonke (i-canteen) futhi njengengxenye yezindlela zokwelapha (i-curative-canteen, medical-mineral).

Amajusi angenye isitolo samavithamini namaminerali. Okuncamelayo kunikezwa iziphuzo ezisanda kwenziwa, kunokuba zigcinwe, ezinenani eliphakeme lamadayi kanye nezivikelo ekwakhiweni. Ochwepheshe abasebenze kakhulu baqaphela ujusi kalamula, utamatisi, i-blueberry, amazambane kanye nehalananda. Ukuze unikeze ubumnandi obukhanyayo, engeza uju oluncane noma isiraphu yemaple.

Yize ikhofi ibhekwa njengesisusa se-metabolic, kungcono ukuxoxa ngokusetshenziswa kwayo nodokotela noma nodokotela onempilo. Ukusuka itiye, izinhlobo eziluhlaza ziyathandwa, kanye netiye elenziwe ngokwamakhambi elenziwe ngamaqabunga e-raspberry kanye ne-blueberry.

Iziphuzo ezidakayo ngokuvamile azihlukaniswa ekudleni. Kwesinye isikhathi kuvunyelwe ukusebenzisa iwayini elibomvu elomile (kungabi ngaphezu kwengilazi), iziphuzo ezinama-degree angama-40 (akukho ngaphezu kwama-70-100 ml). Kungcono ukwenqaba ama-liqueurs, i-champagne, ama-cocktails amnandi otshwala, ikakhulukazi ezigulini ezinesifo sikashukela.

Iziphuzo - into ebalulekile ekudleni kwansuku zonke, okudinga nokulungiswa

Inkomba Yokondleka Komzimba

Ama-CPI amakhulu kakhulu anemifino eluhlaza emisha: ulethisi, amahlumela iBrussels kanye nemfoloko iklabishi. Alandelwa yimifino eluhlaza eqinile engasetshenziswa kokubili okusha futhi eqandisiwe (i-asparagus, i-broccoli, i-artichoke, isilimo esidliwayo esinamagatsha anamanzi, ukhukhamba, i-zucchini).

Cishe i-CPI efanayo (cishe engama-50) inemifino eluhlaza, ama-legumes nezithelo ezintsha Isikhundla samayunithi angama-35 kuhlala imifino enesitashi ekwakhekeni kwawo (amazambane, iswidi, ithanga, izaqathe, ama-parsnips). Indawo elandelayo yanikezwa okusanhlamvu nezinhlobo ezahlukahlukene zamantongomane (22 no-20). Ama-CPIs ayi-15 nangaphansi anemikhiqizo elandelayo:

• inhlanzi
• imikhiqizo yobisi;
• inyama;
• amaqanda
• Ushizi
• okusanhlamvu okusetshenzisiwe, imikhiqizo yebhikawozi evela kukolweni;
• ibhotela, imajarini;
• zonke izinhlobo zamaswidi.

Imenyu eyisampula yokudla okunempilo noshukela

1. Ukudla kwasekuseni: inhlanzi ebilisiwe, iklabishi nesaladi le-apula, ucezu lwesinkwa, itiye elingafakwanga.
2. Ungadla: itiye ngaphandle ushukela, yemifino puree.
3. Isidlo sasemini: isobho lemifino, nocezu lwenyama ebilisiwe, isinkwa, i-apula, ingilazi yamanzi amaminerali ngaphandle kwegesi.
4. Isinaphi: ama-cheesecake, i-compote.
5. Ukudla kwakusihlwa: iqanda elibilisiwe, ama-meatballs nge-iklabishi, isinkwa, itiye.
6. Isidlakela: ingilazi ye-kefir.

Kubalulekile ukukhumbula ukuthi ukuzithiba ngokuphelele ekudleni akuvunyelwe ngokuphelele. Umzimba womuntu ophilile futhi ogulayo kufanele uthole wonke amavithamini adingekayo, izinto zokulandela umkhondo, izinto eziphilayo ukuze usebenze kahle futhi usheshe ululame.