Zamkatimu
Idyani Mapuloteni Kuti Achepetse Kunenepa
Mapuloteni amakwaniritsa bwino kuposa chakudya ndi mafuta. Zakudya zowonda, nkhuku, nsomba, mazira, ndi mkaka wopanda mafuta ochepa zimapatsa munthu kukhuta kwanthawi yayitali. Nyemba ndi nyemba, mtedza ndi maamondi ali ndi mapuloteni ambiri. Ngati chakudya chama protein chimakhala ndi 25% yamphamvu yogwiritsidwa ntchito patsiku, munthu amataya mafuta ndipo nthawi yomweyo amakhala wokhutira komanso wolimba.
Zakudya zamapuloteni zimagawidwa bwino tsiku lonse. Madzulo, pasanathe maola atatu musanagone, amathanso kudya pang'ono, 3 magalamu, nsomba kapena nyama.
Ndondomeko ya Glycemic
Lingalirolo lidayambitsidwa m'moyo watsiku ndi tsiku poyang'ana odwala. Ndikofunikira kuti odwala matenda ashuga aziona pafupipafupi kuchuluka kwa shuga m'magazi awo. Zinapezeka kuti zakudya zosiyanasiyana zimakhala ndi zotsatirapo zosiyanasiyana pachizindikiro ichi. Zina zimayambitsa kukwera kwa shuga, zina zimakhala zochepa, ndipo zina ndizochepa.
Glucose idatengedwa ngati gawo loyambira ndikupatsidwa. Izi ndizapamwamba.
Kuzinthu mkulu GI kuphatikiza awa. Mwachitsanzo,
Zamgululi ndi GI wapakatikati - cholozera. izo
Zamgululi otsika GI - index sikudutsa. izo
Magazi a shuga amakhudza kagayidwe kake, kapangidwe ka mahomoni, magwiridwe antchito ndi njala. Akatswiri azaumoyo amalangiza osadwala matenda ashuga okha, komanso anthu ena onse kuti adye zakudya zochulukirapo ndi GI yotsika - amapangitsa kuti azikhala okhutira ndipo samapangitsa kuti shuga asinthe kwambiri.
Kupangitsa moyo wathu kukhala wosavuta
Ngati simukufuna kudzivutitsa nokha ndi manambala, mutha kungoyang'ana pa mfundo zosankha zinthu "" pagulu lililonse lamaphunziro, lopangidwa ndi akatswiri azakudya aku Danish. Nawa:
zipatso
Maapulo, mapeyala, malalanje, raspberries ndi strawberries akhoza kudyedwa mopanda malire.
amawononga zochepa kwambiri.
masamba
Mokulira, ndiwo zonse zamasamba ndizololedwa, kupatula zomwe ziyenera kukhala zochepa. Kaloti, beets ndi ma parsnips ndi abwino kudyedwa yaiwisi.
Mbatata
Ndibwino kuti musamamwe ndi kusankha mbatata zazing'ono ngati zingatheke. Kupusitsanso kwina ndikuti mbatata zotentha ndizachinthu chosakoma, koma kuchokera pakuwonda, ndibwino kuzidya ozizira: ndiye wowuma wosagwirizana, mtundu wina wa fiber, umapangidwamo. Amachepetsa shuga m'magazi ndikubwezeretsanso m'matumbo microflora. Mbatata yosenda ndi mbatata zophika sizoyenera kuonda.
Matani
Pasitala iyenera kuphikidwa ndi dente. Sankhani pasitala wa tirigu wokhazikika. Ndipo ngati mudya ozizira, amakhalanso athanzi, ndiye kuti amapanganso wowuma.
mpunga
Sankhani mpunga bulauni, chilombo, osati mchenga.
Mkate ndi chimanga
Mkate wabwino wopangidwa kuchokera ku ufa wathunthu ndi buledi wa tirigu wa rye, oatmeal, chimanga cham'mawa kuchokera ku tirigu ndi chimanga cha tirigu wokhala ndi mchere komanso zowonjezera mavitamini. Mkate woyera ndi chinthu chopanda ntchito kuchokera pakuwona zakudya zabwino.
Pali magome amtundu wa glycemic index wazakudya zomwe zitha kutsatiridwa. Koma sizinthu zonse zosavuta.
1. Chogulitsa chapamwamba cha GI chitha kukhala chopindulitsa komanso mosemphanitsa.… Mwachitsanzo, GI ya kaloti yophika ndiyokwera kuposa GI ya chokoleti. Koma nthawi yomweyo, chokoleti chimakhala ndi mafuta ambiri! Izi zikuyenera kuganiziridwanso.
2. M'matawuni osiyanasiyana, zizindikilo zimatha kusiyanasiyana.
3. GI imasiyanasiyana kutengera njira yocheka ndikukonzekera malonda. Malamulo onse ndi - kufupikitsa nthawi yogwiritsira ntchito, kumakhala bwino. Kuli bwino kuwira m'malo mwachangu, kudula mutizidutswa tating'ono kuposa kugaya fumbi. Kufupika kwa Chinsinsi ndikosangalatsa kuposa zonse - zidule zonse zam'mimba zimangowonjezera GI ya chakudya.