Mlandele nje ukutya kwethu kokutya ...
Siya kuxoxisana nawe: ukuyeka ama-kilogram e-5 ngenyanga akuyona into elula, kwaye kulula kakhulu ukujamelana nayo ngoncedo lolawulo olukhethekileyo lolawulo. Nangona kunjalo, akukho nto ibaluleke kakhulu ekudleni okuza kukunika amandla kulezi zifundo. Ukongeza kwizinto zokungabi nakuphepha zokulamba kunye neendlu ezide zokutya ezingaqhelekanga, ingxaki enkulu yokutya okuninzi kukuba kunzima ukufumana inkqubo yokutya okunokukuvumela ukuba ulahlekelwe isisindo ngaphandle kokunciphisa intlawulo yesondlo sokutya kwaye ngaphandle kokuchaphazela impilo yakho. Yingakho kule nqaku sikhathalela kakhulu imveliso nge-index ye-glycemic index (GI) kunye nesiseko sesondlo esicetywayo-isantya apho iimveliso eziqulethe i-carbohydrate zitshiswa kwaye zifake igazi. Ukusetyenziswa kweenombolo ezininzi zeemveliso: nge-index ephezulu ye-glycemic (ezifana nesonka esimhlophe kunye nabanye, iimveliso zepuphu ephakamileyo, amazambane, irayisi ezimhlophe, iziphuzo ezityiphuzayo kunye nokutya okuninzi). ngokukhawuleza. Ngenxa yoko, uya kudla okungaphezulu kunyanzelekile, kodwa indlala ayisayi kucima. Iingcali zenzululwazi zifumanise ukuba abantu abanokudla kwasekuseni kunye nesidlo sasemini babonakaliswa ngongoma ephezulu ye-glycemic yokutya kwisahlulo sesibini semini babedliwa ngamakrikhi angama-700 ngaphezu kwabo babenokudla kwasekuseni kwe-GI kunye nesidlo sasemini. Imveliso ekhawulezileyo yokugaya ingakhokelela ekungalinganisweni kwe-hormonal, oku kubangela ukuba umzimba uya kuqala ukugcina amaninzi. Usenokuba uvile nge-GI-yokutya esekelwe kwinqanaba eliphantsi lokutya lokutya-kwiinguqu ezahlukeneyo sele ziyaziwa. Nangona kunjalo, uphando olutshanje luye lwabonisa ukuba oku kutya kungokuba yonyango olumangalisayo oluya kukunceda ukujamelana nobunzima obukhulu kunye nokuphucula impilo. Iimveliso ezinama-GI aphantsi ziphakathi kwezona zondlobisayo: zizityebi kwifiber, amavithamini, amaminerali kunye nezinye izinto eziphilileyo. Unomgangatho we-cholesterol oqhelekileyo, umngcipheko omncinci wesifo sikashukela, kwaye isikhumba sakho, ukuba sithandana ne-acne, siya kuhlambuluka. Ukongezelela, ngenxa yokutya oku, uzakufumana amandla amaninzi kunokuba unamathele kwizidlo ezininzi ze-carb. Kwaye oko kuthetha ukuba uya kuba namandla amaninzi ukuzisebenzisa kwi-gym. Ulungele ukuqala? Yiyo yonke into oyifunayo ukwazi ukuba uphumelele xa wenza le plan plan yokulahleka kwesisindo.
Ubungakanani benkcazo ye-glycemic echaphazelekayo ngamanani amaninzi: umxholo wefayibrari kwimveliso, indlela yokupheka (amazambane aphekiweyo angaphezu kwebhotile ebilisiwe), ukuvuthwa (iziqhamo), ubude bokupheka (i-GI ye-vermicelli egayiweyo iphezulu kuneyona eqhelekileyo), kunye nohlobo lokutya umzekelo, inkcazo ye-glycemic yezinye iintlobo zezonka ezimhlophe zinganciphisa ngenxa yokusetyenziswa komgubo wokugaya). Kukho konke kulula ukudideka, ngoko ke siya kunika izikhundla ezisisiseko zokutya. Isiseko sesondlo sisisityalo, imifuno, iziqhamo kunye neembotyi. Inkcazo ye-glycemic yale mveliso iphantsi, kwaye xa ifika kwimifuno engekho-starchy, ngokuqhelekileyo i-0.
Sebenzisa iprotheni ephilileyo, inyama, intlanzi, umdlalo, ushizi kunye ne-tofu ayinalo i-carbohydrates, ukuze inkcazo ye-glycemic kwimeko yabo ingathethi. Ukongezelela, ngoncedo lweprotheni, uhlala uvakalelwa kukuba unomdla.
Yidla kancane, kodwa kaninzi
Ukusabalalisa okungafaniyo kweekhalori kuyisitshixo ekuqinisekiseni amazinga e-glucose. Ukuba inxalenye enkulu yeekhalori ozidlayo kumanyathelo amabini okubhala, iqondo le-glucose liza kuguquka kakhulu nangona ukhetha iimveliso nge-index ephantsi ye-glycemic.
Ungathembeli kuphela kwi-GI
Imveliso efana ne-pizza, ii-potato chips okanye ikhekhe zinekotshiso esincinane se-glycemic. Kodwa, njengokuba uyayazi, oku akubakho konke ukubabenze ukuba babelane nabo ekulwa nokulingana. Kwimeko nayiphi na imeko, kufuneka uqikelele inani leekhalori kwaye uvavanye iipropati zokutya ezinokutya kwakho. Ngoko ke, unokusebenzisa le mveliso, kodwa ngezinye izikhathi. Yaye ungaziphepheli iimveliso ezifanelekileyo.
Qala ngesaladi
Izithako eziqhelekileyo zamarada zineenkcukacha ze-glycemic index, ngaphandle kokuba zizityebi kwifiber kunye nezondlo ezininzi. Yaye ndibulela amanqatha kwioli, kunye ne-asidi kwiviniga okanye i-lemon juice, i-salad sauces inceda ukulawula ukukhula kwe-glucose egazini emva kokudliwa.
Lawula umthamo wezabelo
I-spaghetti i-pasta ifanelana ngokupheleleyo kwi-GI yokutya, njengoko ichithwa ngokukhawuleza. Kodwa ekubeni kukho ezininzi ze-carbohydrate kwi-spaghetti, kuyimfuneko ukunciphisa ubungakanani besahlulo ukuya kuma-200 amagremu. Ukwenza i-spaghetti ibe nesidlo esinomsoco kunye nesincinci, yongeza imifuno kubo.
Yilumkele ngokutya
Ukukhethwa kokutya okudliwayo kuxhomekeke kuwe kuphela. I-yogurt ye-fat-fat fat, i-bar ye-cereal bar okanye i-crackers encinci ingakhokelela ekunyuseni ngokukhawuleza kwinqanaba le-glucose, elilandelwa lihla elilinganayo. Yenza ukhetho malunga nokutya okutyikitya kunye ne-GI ephantsi (imifuno eluhlaza okanye i-apula). Ukuba kukho iminwe yakho kuphela kwi-index ephezulu, bongeza ubuncinane iprotheni okanye ioli ewusizo kubo: umzekelo, yidla i-crackers kunye ne-30 gram yeeshizi okanye ibhotela.
Izibonelelo zokutya
Ukungalungi okuyininzi kwezidlo ezininzi kukuba ukutya okuqulethe ukutya okunomsoco kunye nempilo kungabandakanywa kwisondlo. Ngenxa yoko, wena, ngokuqinisekileyo, unokukhawuleza ukhululeke, kodwa ngelo xesha, impilo yakho isengozini. Kwezinye iimeko, umdlalo, njengoko uthethayo, awufanelekanga ikhandlela. Umzekelo, ukuba ulahlekelwa isisindo, kodwa i-cholesterol yakho yenyuka, ngoko utshintshe enye into ebangela ingozi kwisifo senhliziyo kwenye. Ukutya kwe-GI kukunika iintlobo zokutya okunempilo eziza kuphucula impilo yakho. Kubasetyhini ababone ukutya kwe-GI, izinga le-cholesterol yegazi lehla ngo-10% kwiinyanga ezimbini nje. Baphinde baphucule iziphumo zohlalutyo kwiprotheni esebenzayo, ebonisa ubukho beenkqubo ezivuzayo kunye nomngcipheko wokuhlaselwa kwentliziyo. I-carbohydrates engancinci i-digestible iyakunceda ngezizathu ezininzi. Uphando olwenziwa yi-Harvard Univesiti yabonisa ukuba abafazi abalandela ukutya kwe-GI (ingakumbi ukuba bezityebi kwifiber) banesiqingatha banokuthi bahlakulele uhlobo lwe-2 lweswekile. Ukutya okujoliswe kwimveliso ene-GI ephantsi kukukhusela umhlaza. Uphando olutshanje olwenziwa ngabasosayensi baseBrithani lufumene ukuba yonke i-5% yeekhalori ezixutywe nge-carbohydrates ene-GI ephakamileyo inyuse umngcipheko wesifo somhlaza wesibeleko ngama-55%. Ngoko kwinyanga ye-GI-yokutya, ekubeni kwi-sikali, kunye novuyo malunga nokulahlekelwa kwamapounds angaphezulu, musa ukulibala ukuba uzuze impilo yakho.
Ngenye imini kwisidlo sokutya
Nantsi indlela ii-calories ezingama-1600 ozisebenzisayo kulolu suku ziya kujonga. Ukuhlanganiswa kweemveliso kunye ne-GI ephantsi kunye neprotheni ephilileyo kwisitya ngasinye kuya kukunceda uhlale ugcwele. Ukuba indlala iyazibonakalisa, zivumele i-snack yeekhalori eziyi-100.
Yafutshane
Amaqanda aseGrikhi (amaqanda ama-3 amaqanda, amaqanda ama-3/4 umxube we-onion obomvu kunye neetatayi kunye neminquma, iipunipoyi ezi-2 ezigongwe i-Feta cheese), igromegranate.
Snack
I-Cheese "Kosichka".
Isidlo
Isaladi kunye ne-pasta (90 g yenkukhu ekhongwe, i-200 g ezinama-arubini kunye ne-pepper ebomvu ephosiweyo, i-1/2 indebe ye-turkish peas, iglasi ye-pasta, i-2 tablespoons yase-Italiyamu).
Snack
I-celery ifake ibhotela (iinqonga ezili-8 kunye neepuniji ezi-2 zebhotela zendalo).
Isidlo
ETurkey "iChile" (90 g turkey fillets, 1/2 indebe yeeyayi, i-anyanisi kunye ne-tomato sauce, i-Chile "sauce). Ukucoca i-fillet nge-cheated grese "Cheddar" (1/4 indebe). Isaladi ye-Strawberry kunye nesipinashi (2 iikomityi isipinashi, i-1/2 indebe ye-strawberries, i-2 tablespoons pistachios, i-2 tablespoons i-balsamic viniga).
I-snack yeekhalori eziyi-100
I-apula ebhaka kunye nesinamoni.
Ukutya kusebenza njani?
Xa kuthelekiswa nezinye izidlo ezininzi, kuya kuba lula ukuba unamathele kuyo. Iingenelelo zokutya ziquka umxholo ophantsi wekharori kunye nexabiso lokutya okunomsoco. Iimveliso ezenzayo ziyakulibala ukuba uyadla ukudla, kunye kunye unokugwema ukuxhamla kwindlala ebonakala emva kwexesha lokuhlwa kwaye kukubangela ukuba udonsa kwiifomese. Ukuphumelela kokutya kwe-GI kuqinisekiswa zizifundo ezininzi eziye zabonisa ukuba ukutya okusekelwe kwiimveliso ezinomgangatho ophantsi we-glycemic index kunomsoco kunezinye iintlobo zokutya. Ukongeza kwinto yokuba akukho ukukhishwa ngokukhawuleza kwe-insulin egazini, iimveliso ezine-GI ezisezantsi zihlala kwiphepha lokugaya ixesha elide kwaye zifike emathunjini amancinci, apho i-hormone eziphambili ezithintela ukondla ziveliswa. Yaye nangona ngokuncipha kweekhalori ezidliwayo, i-metabolism iyancipha ukunciphisa, ukutya kwe-GI kuyanciphisa esi siphumo. Ngethuba lezinye zezifundo, kwafunyanwa ukuba abantu babone "ukutya okuphantsi kwe-fat-fat", i-metabolism yanciphisa i-11%, ngeli xesha i-induduzo, eyabambelela kwi-GI yokutya - kuphela 6%. Ukuba izinga le-glucose yegazi lihlala liqhubeka, ngoko umzimba awuniki umqondiso wendlala. Ngenxa yoko, ayiyi kuthoba i-metabolism, ukugcina nganye ikhalori.