Zamkatimu
Hormone ya insulin imapangidwa ndi kapamba poyankha kudya. Zimathandiza kuti thupi ligwiritse ntchito mphamvu zochokera ku chakudya potumiza zakudya ku maselo. Pamene kugaya chakudya kwaphwanya chakudya kukhala shuga, insulin imatsogolera shuga kumalo osungirako - minofu ya glycogen, glycogen yachiwindi, ndi minofu ya adipose.
Gwirizanani, zingakhale zabwino ngati minofu yathu idya chakudya chamafuta, koma insulin ilibe kanthu komwe ingawatumize. Anthu ochepetsetsa angapindule ndi izi mwa kulimbikitsa kupanga kwake pambuyo pochita masewera olimbitsa thupi kuti apange minofu, koma anthu olemera kwambiri ayenera kusunga mlingo wawo wa hormone iyi ya anabolic kukhala yokhazikika nthawi zambiri.
Insulin imagwira ntchito m'thupi
Insulin sayenera kuchita mantha, chifukwa kuwonjezera pa ntchito zake za anabolic (kumanga minofu ndi maselo amafuta), imalepheretsa kuwonongeka kwa mapuloteni a minofu, imayambitsa kaphatikizidwe ka glycogen, ndikuonetsetsa kuti amino acid atumizidwa ku minofu. Ntchito yake yayikulu ndikusunga shuga wamagazi otetezeka.
Mavuto amayamba pamene chidwi cha insulini chachepa. Mwachitsanzo, munthu nthawi zonse amadya maswiti ndi kunenepa. Amapeza mafuta osati chifukwa cha insulini, koma chifukwa cha zopatsa mphamvu zambiri, koma m'thupi mwake insulini imakhala pamlingo wapamwamba - nthawi zonse amalowa m'nkhondo yolimbana ndi shuga wamagazi, kuyesera kuti achepetse mpaka pamlingo wotetezeka. Kunenepa komweko kumabweretsa zovuta m'thupi ndikusintha kapangidwe ka lipid m'magazi, koma kuchuluka kwa insulin katulutsidwe kumakhudza kapamba kotero kuti maselo ake amasiya kumva. Umu ndi momwe matenda a shuga amtundu wa XNUMX amakula. Inde, izi sizichitika pakatha sabata imodzi kapena ziwiri, koma ngati muli onenepa komanso ngati mumagwiritsa ntchito maswiti molakwika, muli pachiwopsezo.
Kuchulukitsa katulutsidwe ka insulini kumalepheretsa kuwonongeka kwamafuta amkati. Malingana ngati pali zambiri, simudzawonda. Amachepetsanso kugwiritsa ntchito mafuta ngati gwero lamphamvu posokoneza thupi lazakudya. Kodi izi zikugwirizana bwanji ndi zakudya? Tiyeni tilingalire.
Miyezo ya insulin ndi zakudya
Thupi limatulutsa insulini poyankha kudya. Pali malingaliro atatu omwe amathandizira kuwongolera magawo - glycemic index (GI), glycemic load (GL), ndi insulin index (AI).
Mlozera wa glycemic umatsimikizira momwe shuga wanu amakwerera mutadya chakudya cham'magazi. Mlozerawu ukakhala wapamwamba, shuga amakwera mwachangu komanso m'pamene thupi limatulutsa insulini yambiri. Zakudya za GI yotsika zimakhala ndi ulusi wambiri (mbewu zonse, masamba, masamba osakhuthala), pomwe zakudya za GI yayikulu zimakhala ndi ulusi wocheperako (tirigu wokonzedwa, mbatata, maswiti). Choncho, mu mpunga woyera, GI ndi 90, ndi mpunga wofiira - 45. Pa chithandizo cha kutentha, ulusi wa zakudya umawonongeka, zomwe zimawonjezera GI ya mankhwala. Mwachitsanzo, GI ya kaloti yaiwisi ndi 35, ndipo kaloti yophika ndi 85.
Glycemic load imakupatsani mwayi wodziwa momwe kugawa kwachakudya chama carbohydrate kumakhudzira thupi. Asayansi ochokera ku Harvard apeza kuti kuchuluka kwa chakudya chamafuta kumapangitsa kuti insulini ichuluke. Chifukwa chake, pokonzekera chakudya, muyenera kuwongolera magawo.
Kuwerengera katundu, ndondomekoyi imagwiritsidwa ntchito:
(Katundu wa GI / 100) x Carbohydrate Per Serving.
Low GN - mpaka 11, sing'anga - kuchokera 11 mpaka 19, mkulu - kuchokera 20.
Mwachitsanzo, 50 g wamba wa oatmeal uli ndi 32,7 chakudya. GI ya oatmeal ndi 40.
(40/100) x 32,7 = 13,08 - pafupifupi GN.
Mofananamo, timawerengera gawo la ayisikilimu ayisikilimu 65 g. Glycemic index ya ayisikilimu 60, gawo 65 g, chakudya pa gawo 13,5.
(60/100) x 13,5 = 8,1 - otsika HP.
Ndipo ngati kuwerengera timatenga magawo awiri a 130 g, ndiye timapeza 17,5 - pafupi ndi GN yapamwamba.
Mlozera wa insulin ukuwonetsa momwe timadzi timene timathandizira potengera zakudya zama protein. AI yapamwamba kwambiri imapezeka mu mazira, tchizi, ng'ombe, nsomba ndi nyemba. Koma kumbukirani kuti hormone iyi imakhudzidwa ndi kayendedwe ka chakudya komanso kayendedwe ka amino acid. Chifukwa chake, izi ziyenera kukumbukiridwa ndi anthu odwala matenda ashuga. Kwa ena onse, ndi ochepa.
Kodi tinganene chiyani pamenepa?
Zakudya zokhala ndi index yotsika ya glycemic sizingochepetsa kutulutsa kwa insulin, komanso zimatsimikizira kukhuta kwanthawi yayitali chifukwa cha fiber. Zakudya zotere ziyenera kukhala maziko a zakudya zowonda.
Kuchotsa ulusi ndikuphika kumawonjezera GI yazakudya pamene fiber muzakudya komanso kupezeka kwamafuta kumachepetsa kuyamwa kwazakudya. Kuchedwerako kumayamwa, kumachepetsa kukwera kwa shuga m'magazi komanso kutsika kwa insulin. Yesetsani kudya mapuloteni ndi chakudya pamodzi, musapewe masamba ndipo musawope mafuta.
Ndikofunika kuwongolera magawo. Gawolo likamakulirakulira, kapamba amachulukirachulukira komanso momwe thupi limatulutsira insulin yambiri. Pankhaniyi, zakudya zochepa zingathandize. Mwa kudya pang'ono, mudzapewa kuchuluka kwa glycemic komanso kuchuluka kwa mahomoni.
Kuchuluka kwa chakudya chilichonse kumabweretsa kunenepa kwambiri, ndipo kunenepa kwambiri nthawi zambiri kumayambitsa matenda a shuga. Muyenera kupanga kuchepa kwa calorie muzakudya zanu, kulinganiza zakudya zanu ndikuwongolera mtundu ndi kuchuluka kwa ma carbohydrate mmenemo. Anthu omwe ali ndi vuto la insulini sayenera kudya zakudya zopatsa mphamvu zochepa, koma zomanga thupi ndi mafuta ambiri m'zakudya zawo.
Mutha kudziwa kukhudzika kwanu mokhazikika. Ngati mutamva kuchuluka kwazakudya zam'madzi mukumva kukhala amphamvu komanso amphamvu, ndiye kuti thupi lanu limatulutsa insulini. Ngati mukumva kutopa ndi njala pambuyo pa ola limodzi, ndiye kuti kutsekemera kwanu kumawonjezeka - muyenera kumvetsera kwambiri zakudya zanu.
Kuperewera kwa calorie, chakudya chogawanika, kusankha zakudya za GI yotsika, kuwongolera magawo ndi kuwongolera kwa carbohydrate kumapangitsa kuti insulini ikhale yokhazikika ndikuchepetsa thupi mwachangu. Komabe, ngati mukukayikira kuti muli ndi matenda a shuga, m'pofunika kukaonana ndi dokotala mwamsanga.