Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 12 m'masabata awiri.
Ma calorie apakati tsiku ndi tsiku ndi 850 Kcal.
Zakudya za Glycemic Index (GI) ndi njira yotchuka kwambiri yosinthira thupi. Malinga ndi chiphunzitso ichi, chizindikiro china chimaperekedwa ku chinthu chilichonse. Kuti muchepetse mapaundi owonjezera, muyenera kuchepetsa kupezeka kwazakudya zomwe zili ndi glycemic kwambiri pazakudya zanu ndikuyang'ana kwambiri zakudya zamafuta ochepa. Monga omwe amatsatira njira iyi, GI imakhudza njira zochepetsera thupi ndikusunga kulemera komwe kulipo osachepera ma calorie omwe amagwiritsidwa ntchito. Tiyeni tione mwatsatanetsatane kuti ndi chiyani.
Zofunikira pa Zakudya za Glycemic Index
Kuchokera pamawonekedwe asayansi, GI imatanthauza kuchuluka komwe mankhwala aliwonse amadziphatika m'thupi la munthu. Choyimira poyerekeza ndikufulumira kwa njirayi yomwe imachitika ndi shuga, yemwe chizindikiritso chake ndi 100. Kufulumira kwa kuwonongeka kwa chinthu china, chiwongola dzanja chake chimakulirakulira komanso mwayi wowonjezera kunenepa kwambiri chifukwa chakumwa. Magulu a kilogalamu atsopano kapena kulephera kuzitaya kumachitika chifukwa choti mulingo wa shuga m'magazi a munthu utakwera, kapamba amalimbikitsidwa ndipo insulin imamasulidwa. Koma zakudya zopatsa mafuta ochepa zimayambitsa kulumpha shuga ndipo sizimabweretsa vuto pamwambapa.
Mwachidule, zakudya zomwe zili ndi GI yapamwamba ndimomwe zimakhalira mwachangu, pomwe omwe ali ndi GI yotsika amachedwa kugaya. Koma, kuti muchepetse kunenepa, muyenera kuganizira mwatsatanetsatane chizindikiritso cha chakudya chilichonse.
Iwo amene asankha kudya motere ayenera kudya kuchokera mndandanda woyamba (low GI), womwe waperekedwa pansipa. Idyani chonchi mpaka mutha kufikira zomwe mukufuna, kapena mpaka chizindikirocho chikazizira kwanthawi yayitali.
Gawo lachiwiri liyenera kupitilizidwa kwa milungu iwiri. Zakudya zomwe tsopano zimaloledwa mgawo loyamba zitha kuphatikizidwa ndi chakudya kuchokera mndandanda wachiwiri (wokhala ndi GI wapakati). Izi zithandizira kukhazikika kwatsopano.
Pambuyo pake, mutha kupita ku gawo lachitatu lazakudya za GI. Kuyambira pano, ngati simukufuna kuondanso, menyu ayenera kupangidwa kuchokera pamindandanda iwiri yomwe tatchulayi ndipo nthawi zina muziloleza kudya zakudya zomwe zili ndi glycemia yayikulu.
Ngati timalankhula za kuchuluka kwa kuchepa kwa thupi, mkati mwa milungu iwiri yoyambirira masiku asanu ndi awiri ndizotheka kusiya 7-2 kg. Kutaya kwakanthawi kochepa kumaperekedwa, makamaka, chifukwa chakuti madzimadzi owonjezera amachoka mthupi. Komanso, monga lamulo, zimatenga makilogalamu 3-1.
Pogwiritsa ntchito njirayi, tikulimbikitsidwa kutsatira malamulo azakudya zochepa ndi kudya kasanu patsiku, osadya mopitirira muyeso. Ndiye kuti, chakudya cha tsiku ndi tsiku chimakhazikika pazakudya zazikulu zitatu ndi 5 (ndipo ngati mugona mochedwa - mutha 3) zokhwasula-khwasula.
Dziwani kuti mapuloteni alibe GI. Chifukwa chake, nyama yowonda ndi nsomba zowonda, zomwe sizinatchulidwe pamndandanda, zitha kudyedwa kuyambira gawo loyamba laukadaulo. Musawakane. Mapuloteni owonda amatha kukuthandizani kuti muchepetse thupi komanso kuti mukhale okhuta kwa nthawi yayitali mukatha kudya. Chakudya chamadzulo chiyenera kukhala osachepera maola 2-3 magetsi asanazime.
Zakudya zochepa za GI (mpaka 40) zimaphatikizapo:
| Mkaka ndi mkulu-kalori Zamgululi | Mkate, dzinthu | Zipatso | Masamba, zipatso |
| chokoleti chakuda, mtedza mkaka wosalala, yogati wamafuta ochepa, kefir | nyemba, chimanga cha mpunga, mkate wonse wa tirigu, buckwheat, oat mabala, mkate wa barele | tcheri, kiraniberi, cranberries, maula, mabulosi, jamu, sitiroberi | masamba obiriwira, amadyera osiyanasiyana, bowa, mandimu, maapulo, zojambulidwa, malalanje |
Ayenera kudyedwa kwa milungu iwiri. Chonde dziwani kuti, ngakhale ali ndi mtengo wotsika wa glycemic, mtedza ndi chokoleti zili ndi zopatsa mphamvu zambiri komanso mafuta ambiri. Choncho simuyenera kutsamira pa iwo. Apo ayi, njira yochepetsera thupi ingakhale yokayikitsa. Kuphatikiza apo, sizovomerezeka kupanga zakudya zololedwa monga alendo pafupipafupi pazakudya. Ndibwino kulola magawo 1-2 m'mawa kapena masana, koma osatinso.
Zakudya zapakatikati za GI (40-70) zikuphatikiza:
| Mkate ndi chimanga | Zipatso ndi timadziti | masamba |
| mpunga wophika, mkate wa chinangwa, balere, phala la oat, oat makeke, pasitala wolimba, manka, ufa wa tirigu kalasi lapamwamba kwambiri | yamapichesi, mphesa, mango Kiwi, zoumba, zipatso zouma, okonzeka kumene zipatso zamasamba | Vwende, mbatata yophika, biringanya, beet, mbatata yosenda, chimanga nandolo zamzitini nyemba zamzitini |
Kodi mwafika pamiyeso yomwe mumafuna? Onetsani zakudya zanu ndi chakudya ichi. Komabe, kulimbikitsidwako kuyenera kukhazikikabe pazakudya zochepa za glycemic ndikuwongolera kulemera kwanu mtsogolo, ndikudzilemera sabata iliyonse.
Kuchokera pazakumwa zilizonse pamiyeso ya GI, tiyi ndi khofi wopanda shuga amaloledwa. Onetsetsani kuti mumamwa madzi. Ndipo, zowonadi, kulimbitsa thupi kumathandizira kuti muchepetse kuchepa mwachangu. Mutha kudya chakudya chamchere, koma osachigwiritsa ntchito mopitirira muyeso.
Chitsanzo cha zakudya zopatsa thanzi ndi index ya glycemic kwa sabata imodzi (gawo loyamba)
Lolemba
Chakudya cham'mawa: oatmeal ndi mkaka.
Akamwe zoziziritsa kukhosi: mtedza wambiri ndi apulo.
Nkhomaliro: Zakudya zophika za nkhuku ndi nkhaka zingapo zatsopano.
Chakudya chamasana: kapu ya kefir.
Chakudya chamadzulo: buckwheat ndi lalanje.
Lachiwiri
Chakudya cham'mawa: mikate ingapo yathunthu ndi kapu yamkaka.
Akamwe zoziziritsa kukhosi: anaphika apulo.
Chakudya chamasana: nsomba yophika nsomba komanso saladi wopanda nkhaka ndi kabichi.
Zakudya zoziziritsa kukhosi: kapu ya yogati yokometsera yopanda zowonjezera kapena kefir.
Chakudya chamadzulo: nyama yolimba yophika ng'ombe yophikidwa ndi broccoli.
Lachitatu
Chakudya cham'mawa: oatmeal, momwe mungapangire mkaka pang'ono ndi mtedza pang'ono mukaphika.
Akamwe zoziziritsa kukhosi: Apple ndi mkate wonse wa tirigu.
Chakudya chamadzulo: gawo la mpunga wophika ndi kagawo ka nsomba zophika; nkhaka watsopano.
Chakudya chamasana: kapu ya kefir.
Chakudya chamadzulo: nsalu yophika nsomba ndi apulo.
Lachinayi
Chakudya cham'mawa: buckwheat ndi mkaka ndi kapu ya yogati.
Akamwe zoziziritsa kukhosi: saladi wa nkhaka ndi kabichi yoyera.
Chakudya chamasana: oatmeal ndi kagawo ka nsomba zophika; apulo.
Chakudya chamasana: kapu ya kefir.
Chakudya: yophika nkhuku fillet ndi letesi.
Friday
Chakudya cham'mawa: oatmeal ndi zidutswa za maula ndi mtedza.
Akamwe zoziziritsa kukhosi: chidutswa cha chokoleti chakuda ndi theka chikho cha mkaka.
Chakudya: nkhuku yophika; supuni zingapo za buckwheat; nkhaka watsopano.
Zakudya zoziziritsa kukhosi: maapulo ophika ndi mtedza wochuluka.
Chakudya chamadzulo: nsomba zophikidwa ndi zitsamba ndi nyemba zophika.
Loweruka
Chakudya cham'mawa: mikate ingapo yathunthu ndi kapu ya kefir.
Akamwe zoziziritsa kukhosi: mtedza wambiri.
Chakudya: gawo la mpunga ndi nkhaka zatsopano ndi zitsamba.
Chakudya chamasana: kapu yamkaka kapena yogati yopanda kanthu.
Chakudya chamadzulo: ng'ombe yophikidwa ndi broccoli mu kefir-mandimu msuzi.
Sunday
Chakudya cham'mawa: gawo la oatmeal ndi lingonberries kapena strawberries.
Akamwe zoziziritsa kukhosi: kapu ya kefir.
Chakudya chamasana: mpunga wokhala ndi fillet yankhuku ndi broccoli wophika.
Otetezeka, apulo.
Chakudya chamadzulo: nsomba zophika komanso saladi yoyera kabichi, nkhaka ndi zitsamba.
Zindikirani… Ngati muli ndi njala musanagone, imwani kefir pang'ono.
Zakudya zamagulu zamagulu zimatsutsana
Zakudya za GI zimawerengedwa kuti ndizakudya zabwino zomwe akatswiri azakudya komanso madokotala amathandizira.
- Ndizosatheka kudya molingana ndi mfundo zake pokhapokha ngati pali matenda oopsa, momwe amafunikira zakudya zina.
- Ndi kusintha (makamaka, kuwonjezera kwa mafuta a masamba kuti thupi lisatayidwe mafuta), dongosololi liyenera kutsatiridwa ndi achinyamata, amayi apakati ndi amayi oyamwitsa.
- Kukambirana ndi dokotala woyenerera sikumapweteka.
Ubwino wa Glycemic Index Diet
- Chakudya chabwino cha glycemic index ndikuti, kuwonjezera pa kuchepa thupi, kusintha kwa kagayidwe kachakudya kumachitikanso. Izi zimathandiza kuteteza thupi latsopano.
- Komanso, malinga ndi ndemanga, zakudya za GI ndizothandiza kuthana ndi vuto lokonda maswiti komanso zinthu zophika kwambiri.
- Zinthu zabwino za njirayi zitha kuonedwa kuti ndizakudya zabwino, kuthekera kwakudya pafupipafupi, komanso kulimbitsa chitetezo chamthupi.
- Kuchuluka kwamasamba, zipatso ndi zina zofunikira pamenyu kumathandizira kuchepetsa chiopsezo cha matenda amtima, matenda ashuga, kunenepa kwambiri komanso mavuto ena ambiri mthupi.
- Njira yochepetsera thupi ndiyabwino kwa anthu omwe ali ndi vuto losavomerezeka la insulin.
- Kupatula apo, kugwiritsa ntchito zakudya zomwe zili ndi GI yapamwamba sikuti kumangowononga mawonekedwe awo, koma kumawopseza thanzi.
Zoyipa Zakudya za Glycemic Index
- Mwa zoyipa zakudya za GI, nthawi yake yokha ndi yomwe imatha kusiyanitsidwa.
- Kuti muchepetse kwambiri kuchuluka kwa thupi, muyenera kuyambiranso kachitidwe kanu kodyera kwanthawi yayitali, ndikusiya malamulo oyambira a njirayi pamoyo wanu ndikusunga kwanthawi yayitali.
Kugwiritsanso ntchito zakudya za GI
Ngati mukufuna kubwereza zakudya za GI kachiwiri, ndibwino kuti mudikire osachepera mwezi umodzi kutha kwachiwiri.