Nri Hypoglycemic maka oke ibu na ndị ọrịa mamịrị - menu maka ụbọchị ọ bụla na tebụl nwere ndepụta nke ngwaahịa

Usoro nri dị ka nri glycemic index na-adabere n’ichekwa oriri nke carbohydrates n’ahụ, ihe ngosipụta GI n’onwe ya na-egosi etu ngwa ngwa glucose dị n’otu ngwaahịa si enweta.

Nyocha nke ọtụtụ ụmụ nwanyị na-ekwu na ekele maka usoro a, ị nwere ike ida ibu nke ọma na ngwa ngwa. Mụta uru na ọghọm dị na ụdị nri a, mata etu esi eme nri nri.

Gịnị bụ nri nchịkọta glycemic dị ala

Ntọala nke nri bụ ịdabere na ahụ mmadụ n'ahụ na nchịkọta glycemic nke nri ha na-eri. N'ihe banyere oke ibu, ụdị ihe oriri na-edozi ahụ abụrụla mgbanwe, n'ihi na maka ya, ọ dị mfe ifelata, nsonaazụ ya na-adịgidekwa ogologo oge. Idebe iwu niile nke nri na nchịkọta glycemic, ị gaghị emebi, n’ihi na isi ihe dị n’usoro ahụ bụ ifelata na-enweghị agụụ.

Hypoglycemic nri maka oke ibu na ndị ọrịa mamịrị

.Kpụrụ nri

N'ezie, nri Montignac bụ nri na-edozi ahụ. Na-elele usoro dị otú a, ịkwesịrị ịhọrọ nri ndị a ga-eri, nye ha mmetụta ha na usoro metabolic: nke a ga - egbochi ọrịa shuga, oke ibu na ụdị ọrịa vaskụla na obi.

Ikwesiri ifelata nke oma - igaghi agu gi, kama iguta GI nke ihe. Maka oke ibu, ihe ngosi a kwesiri ịdị ala. N'ikwekọ na nke a, onye ode akwụkwọ ahụ mepụtara tebụl, na-ekewa ngwaahịa dị ka uru ha si glycemic. Ewere ụkpụrụ ndị a dịka ntọala:

• ọkwa dị ala - ruru 55,
• nkezi - 56-69,
• elu - site na 70.

Nyere ibu mbu, a na akwadoro nkeji 60-180 kwa ubochi ibu ibu. Na mgbakwunye na nke a, usoro gụnyere itinye n'ọrụ nke ọtụtụ iwu dị mfe:

• na-a atụ ihe ọ 2ụ 2ụ mmiri 2 mmiri kwa ụbọchị,
• na-arapara n'ihe banyere obere nri, na-ekekwa nri n'ọtụtụ oriri. Oge ezumike n'etiti ha ekwesịghị ịbụ ihe ruru awa 3,
• nyochaa uru nri dị n'ụdị efere - ejikọghị abụba na carbohydrates.

Ndepụta nke mkpụrụ osisi Glycemic

E mere tebụl pụrụ iche ebe a kọwara ihe glycemic nke ngwaahịa ahụ ka ị nwee echiche banyere etu carbohydrates dị ngwa si agbaze glucose na nri ọ bụla. Ihe omuma a di nkpa diri ndi choro ezigbo ihe oriri na ndi n’ari oria obi choro ifelata.

Ngwaahịa GI dị ala

Ngwaahịa nke otu a nwere ike ịkwụsị obi agụụ maka ogologo oge, n'ihi na mgbe ha batara n'ahụ ahụ, carbohydrates ha dị mgbagwoju anya na-abanye n'ime oge nri ma na-eme ka mmụba dị mma na shuga. Nri nri glycemic dị ala gụnyere:

Aha

GI

Oyster, soy sauce, oporo, mọsel, azu

Ulo ogwu, ukpa di iche iche, nkpuru osisi na osisi pine, almond na nke ahukere, pistachios na hazelnuts, broccoli, zucchini, cucumbers. Mpempe akwụkwọ ndụ akwụkwọ ndụ, ginger, ose mgbịrịgba uhie. Sauerkraut, Brussels puree, kọlịflawa, kabeji ọcha, akwụkwọ nri, bhubarb, celery. Black currants, letus, dil, radishes, mkpụrụ oliv, eyịm.

Koko, ihe ọ juiceụ lemonụ lemon, cherị, nkochi ime akwa, yogọt na-enweghị ekpomeekpo, mmanya na-elu ilu, artichoke.

Peas, agwa, ọka bali. Ahịhịa, bred, ube, strawberries, raspberries, uhie uhie, mkpụrụ osisi cherị, bred.

Mandarin, pọmigran, mkpụrụ osisi grepu, pears, mkpụrụ osisi na-achọsi ike, mkpụrụ osisi a mịrị amị. Beets, garlic, lentil, karọt, marmalade, mmiri ara ehi, pọmigranet, tomato.

Quince, aprịkọt, oroma, pọmigranet, nectarine, apụl, piich, sesame, mkpụrụ poppy, yogọt. Yist, mọstad, mkpụrụ sunflower, ahịhịa ndụ ma ọ bụ mkpọ mkpọ, ọka, mgbọrọgwụ celery, ihe ọ tomatoụ tomatoụ tomato. Plums, ude ice cream, agwa ojii ma ọ bụ ọbara ọbara, achịcha ọka ma ọ bụ achịcha ọka, ome.

Ngwaahịa Index Glycemic

N'oge usoro nke abụọ nke hypoglycemic nri, ị nwere ike iji:

Aha

GI

Mgwacha ọka wheat spaghetti, agwa a mịrị amị, oatmeal, buckwheat, juice karọt, chicory.

Jam, kranberị, achịcha, mkpụrụ vaịn, unere, ahịhịa, mkpụrụ osisi, mkpụrụ osisi grape.

Mango, kiwi, painiapulu, persimmon, oroma, apple na ihe ọ blueụ blueụ bluuberi, jam na jam, fig. Mpempe siri ike, mkpanaka crab, granola, osikapa aja aja, ube ala, piich mkpọ.

Ketchup, mọstad, sushi na mpịakọta, mmiri mkpụrụ vaịn, ọka a mịrị amị.

Achịcha nwere shuga, ice cream, Mayonezi ndị mepere emepe, lasagna, pizza nwere chiiz na tomato, achịcha ọka wheat, osikapa ogologo. Melon, pọọpọ, oatmeal dị njikere.

Achịcha rye, achịcha yist, osikapa na cheese, sie nduku na edo, akwụkwọ nri a gbara, beets sie. Jam, mịrị, maple sirop, sorbet, granola nwere shuga, marmalade.

Glycemic index oriri na-edozi - ebe ị ga-amalite

Amalite ịmalite iwu nri nke sitere na ndepụta glycemic nke ngwaahịa, wezuga ndị nwere oke ọnụego: poteto, mkpụrụ osisi na-atọ ụtọ, mmanụ a popụ, popcorn na ndị ọzọ. Cheta na n’oge afọ ime emebeghi onwe gị ọnụ, n’ihi na ngwaahịa ndị a nwere ihe ndị dị mkpa maka mmepe nwa.

Kwadebe menu nri gị ka ọ bụrụ nke nwere agwa, akwụkwọ nri, ngwaahịa mmiri ara ehi, oroma, agwa, elu. Younwere ike ịgbakwunye ụtọ, dịka ọmụmaatụ, marmalade na menu.

Glycemic index oriri na-edozi - ebe ị ga-amalite

Hypoglycemic nri

Nri sitere na akwukwo glycemic index nke nri bu ezigbo mmadu maka ndi buru oke ibu. Isi nke ihe oriri bu:

1. Ewezuga bụ oke mmiri shuga dị n’ọbara, n’ihi na nke a bụ isi ihe kpatara agụụ ụgha n’ihi na nke ahụ na-amalite ịchekwa akwara dị n’ime afọ na n’apata abụba nke enwetara site na carbohydrates dị mfe ị na-eri.
2. Dochie carbohydrates dị mfe na nke nwere mgbagwoju anya, yabụ shuga agaghị 'awụlikwa elu' 'karịa nke kwesịrị.
3. Mepụta menu, ihe ndị bụ isi nke carbohydrates dị mgbagwoju anya - ha na-etinye nwayọ nwayọ ma na-edozi ahụ ogologo oge.

Usoro nri

N'iburu n'uche ihe mejupụtara nri n'ime glycemic index, ị kwesịrị ị mara onwe gị ozugbo ọkwa ya niile.

1. Nke mbụ gụnyere iji ihe oriri nwere obere GI, n'ihi nke a, a ga -emebiga abụba n'ọrụ. Ogologo oge nke ọkwa mbụ nwere ike si na izu abụọ - rue mgbe ịdị arọ gị ruru ogo gị.
2. N'oge usoro nke abụọ nke nri site na nchịkọta glycemic, a na-ahapụ ya ka ọ rie nri yana GI dị elu - nke a ga - enyere aka ịgbakọta nsonaazụ ya. Ogologo oge a bụ oge izu abụọ.
3. Agba nke atọ na-apụ na nri. Nri a dabere na nri nwere GI di ala na nke di ala, ma I gha jiri nke nta nke nta gunye carbohydrates.

Ndepụta Ihe Ndekọ Anya

Uru nri dị n'ọtụtụ bụ nri nke nwere obere GI pere mpe. N'ịchọpụtala tebụl, ị nwere ike sie onwe gị ọtụtụ efere dị iche iche, na-edekọta ihe ndị mejupụtara.

Cheta na otu n’ime isi usoro ijikọta nri nri bụ na nri ụtụtụ kwesịrị ịbụ nke obi, nri ehihie ọkara ka nke calorie, na nri nri abalị. Mpempe nke nwere obere glycemic index maka otu ụbọchị yiri ihe dị ka nke a:

• nri ụtụtụ - oatmeal nwere mkpụrụ osisi a mịrị amị ma ọ bụ apụl, ihe ọ fruitụ fruitụ mkpụrụ osisi (ọkacha mma apụl) ma ọ bụ mmiri ara ehi nwere abụba 0%.
• nri ehihie - efere mbụ nke akwụkwọ nri ọ bụla, ị nwere ike ịgbakwunye ọka, dịka ọmụmaatụ, bali. Iberibe achịcha rye na mbadamba nri, pọm eji megharịa ọnụ,
• ehihie na obere nri ehihie - herbal, tii ma ọ bụ kefir, mmiri na-enweghị gas,
• nri abalị - sie lentil, obere mpempe ọcha anụ (ma ọ bụ fillet ọkụkọ). Nhọrọ ọzọ bụ iko nke yog obere abụba na salad nri nwere mmanụ olive.

Ntụziaka Nri Glycemic dị ala

Efere ya nwere ike isi na ngwaahịa nwere obere glycemic index, otu ugboro n’ime afọ, anaghị akpalite mmụba dị elu na shuga. Nke a pụtara na mgbe ị risịrị nri dị otú a, ahụ gị ga-ejupụta ogologo oge na ị gaghị achọ iri nri n'etiti nri. Lelee ụfọdụ nri maka nri hypoglycemic - gị na ha ị nwere ike nweta nsonaazụ ịchọrọ na ịbelata oke.

• Oge isi nri: Nkeji 50.
• Iche Izu Na-ebugharị: 3 Onye.
• Ihe dị na calorie: 55 kcal.
• Ebumnuche: maka nri ehihie.
• Nri: Russian.
• Nkwadebe siri ike nke nkwadebe: odi mfe.

Efere osikapa na mgbakwunye nke fillet ma ọ bụ anụ ahụ esighi ike n’ọkpụkpụ bụ otu n’ime nri ndị na-enye obi ụtọ ma na-edozi ahụ kwere na ọkwa ọ bụla nke nri hypoglycemic. Ndepụta nke ihe eji eme ihe nke mbu gunyere akwukwo nri eji akwado ka eji eme ihe ohuru, mana obuna mgbe odi omuma ha, GI ha agagh abu karia esi atụ aro ya ọbụna na ọkwa mbu.

• tomato - 1 pc.,
• ose mgbịrịgba uhie - 1 pc.,
• nduku - 2 PC.,.
• yabasị - 1 pc.,
• kabeeji - 0,25 isi,
• karọt - 1 pc.,
• anụ ezi siri ike - 300 g
• n'ọnụ mmiri, ngwa nri, nnu, ahịhịa - nụrụ ụtọ.

1. Obụpde anụ ahụ site na itinye otu na mmiri oyi.
2. Bee tomato, karọt, ose na eyịm, ghaa nke obere, wụsa obere ihe oriri n'ime ite.
3. Iri kabeeji thinly.
4. Bee poteto, mee cubes.
5. Tinye kabeeji na ofe anụ a kwadebere, mgbe nkeji iri gachara. tinye nduku. Mgbe ị sachara ihe ndị ahụ esi nkeji iri, ziga akwụkwọ nri fọdụrụ.
6. Hapụ ofe kabeeji na ọkụ ruo minit 10, wee tinye nnu na nnu. Gbanyụọ ọkụ mgbe nkeji.

Stewed kabeeji

• Oge nri: 35 nkeji.
• Iche Izu Na-ebugharị: 5.
• Efere Calorie: 40 kcal.
• Ebumnuche: maka nri ehihie.
• Nri: Russian.
• Nkwadebe siri ike nke nkwadebe: odi mfe.

Nri glycemic index na-enyere onye ọ bụla aka inweta nsonaazụ achọrọ na ịtalata oke, n'ihi na enwere ike ịkwadebe efere n'ụzọ dị iche iche: steamed, bred ma ọ bụ stewed. Gbalịa mee kabeji, ihe oriri na ndepụta dị ala. Ekwesịrị iji esi nri braised nwere nri ga-esighi esi nri. Kama, inwere ike iji akwukwo nri ma obu ahihia.

Stewed kabeeji

• yabasị - 1 pc.,
• cloves - 1 pc.,,
• kabeeji - 1 n'arọ
• efere - 2 tbsp.,
• tomato puree - 2 tbsp. l.,
• n'ọnụ mmiri, akwụkwọ osisi, nnu - nụrụ ụtọ.

1. Iri kabeeji thinly, tinyere ite. Tinye stew, bay bay.
2. Ighe yabasị, gwakọtara ya na mado tomato.
3. Na ka nro kabeeji tinye njikere yabasị, ngwa nri.
4. Wepụ min min niile. 10, kpuchie ya ka nri ya guzoro nwa oge.

Chicken salad na ube oyibo

• Oge isi nri: Nkeji 50.
• Iche Izu Na-ebugharị: 2 Ndị mmadụ.
• Ihe dị kalori: 65 kcal.
• Ebe: maka nri abalị.
• Nri: Russian.
• Nkwadebe siri ike nke nkwadebe: odi mfe.

Ọtụtụ ndị na-enwe mmasị na nri hypoglycemic, n'ihi na ebe a menu nwere ike ịbụ ihe ọ bụla, ọnọdụ bụ isi bụ na efere ndị nwere ngwaahịa nwere obere glycemic index. Idebe usoro nri dị otú a, agụụ agaghị agụ gị, nri gị ga-ejupụtakwa n'ihe oriri gị kachasị amasị gị. Jiri nri ọkụ na ọkụkọ na ofe ọkụkọ, ube oyibo na kukị wepụta menu nri.

Chicken salad na ube oyibo

• cucumbers - 2 PC.,.
• garlic - 2 cloves,
• soy ihendori - 6 tbsp. l.,
• mkpụrụ osisi sesame, yabasị ahịhịa ndụ,
• akwa - 3 PC.,
• ube oyibo - 1 pc.,
• mọstad - 1 tsp.,
• anụ ọkụkọ - 1 pc.

1. Obụpde anụ ọkụkọ, gbaba n'ime eriri.
2. Obụpde àkwá, bee n'ime cubes.
3. Iri cucumbers n'ime mkpa Mpekere.
4. Mike ube oyibo n'ime obere cubes.
5. Gwakọta ihe ndị a kwadebere na nnukwu efere.
6. Jikere ejikere: jikọta mọstad na soy ihendori, galiki bekee na ábụ́bà yabasị. Gwakọta ngwakọta ahụ n'ime salad, fesaa mkpụrụ osisi sesame niile.

Uru na nri nri

Nri dị na glycemic index na omume ọma ya na-amasị onye ọ bụla chọrọ ifelata:

• ọbụlagodi n’oge nri mbụ, a na-agụpụ ihe agụụ ka ana-agụ, n’ihi na menu nri dị iche iche ma na-edozi ahụ: nri na-esite n’ụkpụrụ nke nri dị mma,
• can nwere ike ịnọdụ ala na nri gị ọbụlagodi na ndụ gị niile, maka na ọ baara ahụ uru: maka ya, a na-agbari metabolism, eriri afọ na-arụ ọrụ nke ọma, ọrụ nke akụkụ ahụ niile na-arụ ọrụ ọfụma.
• Nwere ike iwulite nri sitere na ngwa nri n’oge afọ ime na n’ara ara, nye ndị mmadụ na-arịa ụdị ọrịa dị iche iche na-adịghị ala ala ma ọ bụ nke siri ike.

Ma ihe adịghị, nri ha nwere obere glycemic enweghị ihe ọ bụla. Agbanyeghị, anaghị edozi ihe oriri site na glycemic index maka ndị nọ n'oge uto na ndị nwere nsogbu n'ụdị nke:

• nsogbu nke metabolic,
• nsogbu uche
• ọrịa shuga mellitus
• ike gwụrụ mgbe ịwa ahụ ma ọ bụ ọrịa ogologo.

Uzo ojoo nsogbu nke nri na glycemic index bu na mgbe esoro ya, odi nkpa iso na okpokoro ndi okacha amara tinye ya na o gaghi ekwe omume iwepu oke ibu ngwa ngwa. Agbanyeghị na ị na-eme mgbali kachasị ukwuu, ị nwere ike ida kilogram iri na otu ọnwa, ihe na - eme ka calorie iri nri gị na oke mmega ahụ metụta ihe ị na --efu.