Igwa ndị na-ekiri ihe ha na-eri, okwu a bụ ndepụta glycemic. Anyị na-anụkwa ihe dị ala ma dị elu. Banyere ya ma kwuo taa.
Ndekorita glycemic bụ ụdị mmeghachi omume nke shuga dị na ọbara na ụdị nri dị iche iche. N'ikwu ya n'ụzọ ọzọ, ọ bụ ihe na-egosi mgbanwe ndị dị na glucose n'ime ọbara. N'ihi ya, ihe dị elu nke mkpụrụedemede glycemic, ka a na-emepụta insulin na-eme ka okpete dị n'ọbara ma na-ezigara ndị carbohydrates eri nri na ụlọ ahịa ndị na-eri nri, nke anyị na-adịghị anakwere. Ya mere, anyị ga-enyocha ụdị ngwaahịa ndị a ga-enye mmasị, na onye ga-ekwupụta na ọ bụ nwata.
Carbohydrates nwere ndepụta dị elu glycemic
Anyị kwesịrị ichegbu onwe anyị banyere carbohydrates nwere ndepụta dị elu nke glycemic, karịsịa maka ndị na-arịa ọrịa insulin. "Elu" a na-akpọ index glycemic nke ihe karịrị 70, "ọkara" site na 45 ruo 65, na "dị ala" - karịa 39. Sugar, mkpụrụ osisi na-atọ ụtọ, achịcha ọcha, achịcha, na mmanụ aṅụ bụ ngwaahịa ndị a ga-atụ egwu. A sị ka e kwuwe, onye ọ bụla maara eziokwu ahụ na ka ị na-eri ihe dị ụtọ, otú ahụ ka ịchọrọ. Nke a na-egosi nke a site n'aka dọkịta a ma ama nke Ụlọ Ọgwụ Boston Children's Hospital, David Ludwig. Dika akwukwo ya si kwuo, mgbe o richara ihe oriri na nsi elu di elu, ndi obese na eri ihe oriri kariri iri ato na iri ato karia mgbe ha richara ihe di elu.
Carbohydrates na ndepụta ala dị ala na-aba uru n'ihi na ha bara ọgaranya n'ọbara dị elu. Ihe atọ kachasị mkpa - nkwụsị shuga, nsị shuga na ọbara na normalization nke mgbaze maka anyị dị mkpa (lee tebụl nke carbohydrates na ndepụta dị ala).
Otu shuga ahụ, mkpụrụedemede glycemic nke si na 80 ruo 90 abụghị ihe na-achọsi ike maka oriri kwa ụbọchị. Na-enyocha akara ngosi na ngwaahịa mgbe niile, ma ọ bụrụ na e kwuru aha ahụ na mwepu "-oz" ọ bụ shuga. Ntuwa bụ fructose, nke glycemic index bụ ihe karịrị 20. Ọ na-ejikarị shuga edochi ya.
Ọ kachasị mma ịnye mmasị na akwụkwọ nri na mkpụrụ osisi nke nwere akara ala glycemic dị ala. Di iche iche abughi nke ukwu, mana anyi na-elezi anya anyi na ahuike. Mkpụrụ ọkụ dị na cherry, mkpụrụ osisi amịlị, lentil, agwa, lemon, tomato. Ọ bụ ngwaahịa ndị a na mkpịsị aka glycemic ha ji nwayọọ nwayọọ na-etinye obi ha ma nwee ike ịzigharị ike nke ahụ anyị ruo ogologo oge. Ihe kachasị mkpa, lezie anya maka pineapples, mkpụrụ vaịn, ọka na anyụ, ha nwere GI n'ogo na sugar.
Nri na nri dị mkpa. Ma ọka bụ mkpụrụ osisi, ya mere, anyị na-ahọrọ nhọrọ. Ya mere, nchịkọta mkpụrụ nke ọka dị iche iche site na 20 ruo 90. Ihe kachasị mma maka glycemia bụ porridge, naanị 20, millet 40-50, ọka 55-65, ọka 70, na muesli site na 75 ruo 85.
Menus nwere mkpịsị ala glycemic dị ala
Tebụl ahọrọ ndepụta dị iche iche nke ngwaahịa ndị nwere obere GI, na, iji ha, ị nwere ike ịzigharị nri gị. A kọwara ọtụtụ ntụziaka n'okpuru.
- Casserole si na ụlọ ọrụ maka ọrụ isii. Efrata: 2 zucini, nsen 3, 3 tbsp. spoons nke bran, yabasị, ọkara otu ike nke marinated mushrooms, ngwa nri, 1 teaspoon nke apụl cider mmanya. Nkwadebe: mushrooms maka ọkara otu awa na mmanya. Zucchini grate na nnukwu grater na, squeezing na ihe ọṅụṅụ, ikpokọta na mushrooms. N'ebe ahụ, gbuokwa yabasị,
bran, ngwa nri na àkwá. Nwuo na ikwanye na ngwa ngwa ndakwa nri ruo minit 15-18 - Efere si ọka barley (perlotto). Efrata: 0,5 n'arọ nke barley barley, yabasị, ọkara otu iko mmanya ọcha, 1.5 l nke mmiri ọkụ, 1.5 tbsp. spoons nke tomato mado, nnu, ose, elu. Nkwadebe: kwo ọka bali maka awa iri, wee kpochaa nke ọma. Ghee akwukwo erimeri ocha, tinye bali ma juputa na mmanya. Mgbe ikpochapu ya, tinye diluted na tomato mado mmiri. Na-akwadebe maka obere ihe karịa otu awa. Echefukwala jupụta herbs na ngwa nri mgbe a kwadebere efere ahụ.