Chenjezo: mankhwala ndi mkulu glycemic index!

Mfundo zimenezi zopatsa mphamvu ndi chiwerengero chawo mu zakudya amakhudza chithunzi wathu amadziwika, ngati si onse, ndiye anthu ambiri. Mukaonera zakudya anu, kukhala moyo wathanzi, inu ndithu kulabadira quality, kuchuluka ndi zopatsa mphamvu kudya. Koma kuli kokwanira kulamulira thupi lanu? Iwo likukhalira kuti kuonda zimakhudza osati zopatsa mphamvu zopezeka chakudya, komanso index ake glycemic. Pa N'kofunika kudziwa kuti zakudya zanu bwino. Kodi zakudya ndi mkulu glycemic index Tisawasale kapena sanamvere kuti kukhala ndi chithunzi changwiro?

O, wonyenga glycemic index!

Choyamba, muyenera kuthana ndi mfundo kuti glycemic index (GI), ndipo chifukwa anali kuopa. chizindikiro izi zikusonyeza zakudya bwanji kuwuka mu shuga magazi. The GOP ndi apamwamba liwiro chakudya m'mimba ndipo n'kukhala shuga koyera. Chifukwa cha kuwonjezereka lakuthwa mu shuga magazi kumachitika. Zotsala imbaendesa mapangidwe madipoziti mafuta. Koma monga mofulumira mlingo akutsikira ndipo pali kumverera njala. Ndiye ife kudya zakudya ndi mkulu glycemic index, kukhuta, ndi chirichonse akubwerezedwa bwalo. Ndiko kulondola, tsiku lililonse, pali masentimita owonjezera ndi kumawonjezera thupi. Choncho tiyenera patsikulo, chifukwa ife kudya, ku mbali yaikulu, otsika-kalori zakudya. Zachitikiranji zimenezi?

Low-calorie zakudya ndi GI mkulu kuti ndi tsoka!

The index glycemic si zogwirizana mwachindunji kwa calorie zili katundu. Inde, chokoleti kapamwamba kapena lokoma chitumbuwa GI ndi mkulu. Koma kodi inu munena za mbatata kapena vembe? Iwo ndi chabwinobwino ndithu, ngakhale M'malo mwake, ndi zothandiza kwa kadyedwe. Choncho GOP mankhwala amenewa ali m'gulu apamwamba: 84 ndi 75 motero. Pa nthawi imeneyo, ngati chokoleti, ndi chithunzi ndi 70, pamene kupanikizana konse 55. Kodi kumvetsa tsopano chifukwa kudya bwino, iwe ukhoza kunenepa? Chimodzi mwa zifukwa - zakudya ndi mkulu glycemic index.

Zidule motsutsa index glycemic

Kodi kuchita? Kwenikweni kusiya ena chakudya zinkaoneka wathanzi ndi zakudya kuchokera zipatso ndi ndiwo zamasamba kubwezeretsa mwakale zakudya? Kumene ayi. Ndipo masikono (GI = 70) sangathe m'malo kaloti (GI = 85), pofuna kuchepetsa glycemic index chakudya. Musaiwale za mavitamini onse, mchere ndi mankhwala zakudya. Nkofunika kukonzekera ndi kuphatikiza zakudya bwino. Kuyambira lero kumadalira ngati zakudya ndi mkulu glycemic index, sing'anga kapena otsika. Kumbukirani zimene zimakhudza njira GI kuphika. The zambiri kukonzedwa chakudya poyera, ndi apamwamba GI lapansi. Choncho yesetsani kukonzekera kwa nthawi yaitali, musati overcook ndipo musati kudya masamba, dzinthu ndi zina zotero. Mwachitsanzo, mbatata, zophikidwa yunifolomu, ndipo adzakhala zothandiza GI poyerekeza mbatata yosenda. Mfundo ina yofunika: kuphatikiza ufulu. Choncho, GI tchizi ndi apulo (mapuloteni ndi chakudya) adzakhala poyerekeza zipatso (zimam'patsa).

Yambani ndi zinthu zofunika mu kusankha ndi kukonza chakudya

Nawa malamulo ochepa kuti ayenera kutsata ngati mukufuna moyenera chakudya chanu. Kuchepetsa chakudya yosavuta ndi mkulu glycemic index (maswiti, makeke ndi maswiti ena), komanso nthochi ndi mphesa. Kudya kwambiri zipatso ndi masamba, saladi atavala mafuta. Kuphika ndi Frying amakonda kuphika kapena steaming. Ikuluikulu inu narezhete zinthu zazikulu ubwino udzakhala mwa iwo. Pankhani dzinthu ndipo dzinthu, kusankha mbewu lonse osati kudya chakudya. Ngati mukufuna kuchepetsa thupi, ndiye mukufuna drafting ditety tebulo zakudya ndi otsika glycemic index. Mungapeze pa Websites zosiyanasiyana, mabuku ndi magazini zakudya (makamaka kwa odwala matenda ashuga). Ndi kosavuta kuti kusankha mbale ndi katundu (zochokera GI) kwa zakudya tsiku.

The zigawo zitatu za thanzi ndi kukongola

Tsopano inu mukudziwa kuti chakudya chanu anatsimikiza osati phindu lake ndi ochititsa calorie, komanso glycemic zakudya index. Musaiwale za aliyense wa zigawo zitatu za menyu wabwinobwino, kulemera adzakhala ntchito yachibadwa - pa msinkhu, ndi khungu, tsitsi ndi misomali - wangwiro chikhalidwe.