Nri Glycemic Index: Ndepụta Ngwaahịa Kwa Izu na menus

N'ime usoro nri niile na-eme ka oke belata, ndị na-ahụ maka nri na-edozi nri nchịkọta glycemic dị ka otu n'ime ọrụ kachasị arụ ọrụ, adịghị emerụ ahụ ma dị mma maka ọtụtụ. Site n'ụzọ ziri ezi maka ịbelata oke na njikwa GI, mfu nke oke abụba ga-ekwe omume n'enweghị agụụ na mmerụ ahụ niile.

Mkpa TOmata! Enwere ike ịgwọ ọrịa shuga dị elu n’ụlọ, n’enweghị ịwa ahụ ma ọ bụ ụlọ ọgwụ. Naanị gụọ ihe Marina Vladimirovna kwuru. gụọ nkwanye ahụ.

Thekpụrụ dị mkpa nke nri

Ndekọ mkpịsị glycemic bụ ihe na - egosi ihe na - eme ka ahụ mmadụ aka ị toụ ọgwụ ọ andụ andụ ma gosipụta mgbanwe n'ọha shuga dị n'ọbara. Ngwaahịa ọ bụla na nri nwere GI nke ya, nke sitere na 0 ruo 100 (100 bụ ihe na-egosi nsonaazụ glucose dị ọcha). Carbohydrates nwere ụkpụrụ GI kachasị elu. Hypoglycemic oriri na-edozi na ojuju nke carbohydrates “ngwa ngwa” na iji dochie ndị nwere nwayọ were dochie ha. Ego ole nri protein di na nri a anaghị ejedebe, ebe ọ bụ na GI nke ngwaahịa protein bụ 0.

A na-ebelata shuga n’otu ntabi anya! Ọrịa shuga n’afọ nwere ike ibute ọrịa dị iche iche, dịka nsogbu ọhụụ, akpụkpọ ahụ na ntutu isi, ọnya, ọria na ọbụna etuto ahụ! Ndị mmadụ kuziri ihe ilu iji mee ka ọkwa shuga ha dị mma. gụọ na.

N'ime usoro nke nri:

• Nri nwere glycemic index n'okpuru 70 na-emeri na nri.
• Nri kwesiri ịdị oge, na obere akụkụ (nri kachasị - 5-6 nri kwa ụbọchị).
• Enweghị ike ịchịkwa ọdịnaya kalori, mana n'ihe banyere izu ike, nri abalị kwesịrị ịdị mfe ka nri ụtụtụ.
• A na-atụ aro nri abalị maka awa 2-3 tupu ị lakpuo ụra.
• Gbalịsie ike ị atụ mmiri ruru 2 mmiri dị ọcha n ’ụbọchị.
• Ofzọ esi esi nri, esi mmiri, esi achịcha. Can nwere ike ighe.

Glycemic index usoro nri

A na-ekezi nri glycemic dị ala:

1. Nri glycemic na-egosi nri oke abụba.

Oke abụba na-agba ọkụ. N'ime oge a, a na-ahapụ ya iri nri a kwadebere site na nri nke nwere obere glycemic index (ruru 40). A na-eji ọkwa dị elu nke oke ibu mara ihe.

Ogologo oge

Ihe oriri GI abụghị nke kachasị ọsọ na usoro ọsọ ọsọ iji nweta nsonaazụ ọnwụ. Na nkezi, oge ya bụ izu 3. Ekwenyere na naanị n’ime ụbọchị iri abụọ na abụọ ọ ga-ekwe omume ịmalite ụdị ọhụụ ọ bụla, na iri ụdị nri adịghị mma. Ogologo oge na -ewekarị oke belata bụ izu isii (izu abụọ maka usoro nri ọ bụla). Nkezi ịdị arọ ụbọchị asaa ọ bụla bụ 1-2 n'arọ. N'ime izu abụọ mbụ, ihe ndị a gosipụtara nwere ike ịba ụba ruo n'arọ 2-3 maka oge site na Mọnde ruo Sọnde.

Kedu ihe enwere ike iri ya?

Nri nri glycemic na-agụnye iri nri nke nwere ihe GI dị ala na nke ọkara yana ịhapụ ma ọ bụ mmachi nke nri nwere nnukwu ọdịnaya. A na-atụ aro nri a maka ndị ọrịa nwere ọrịa shuga. Tebụl na-egosi ihe uru nri glycemic bara uru ndị a ma ọ bụ nri ndị ọzọ nwere, ihe a na-atụ aro iri, yana ụdị nri agaghị ekwe omume.

Ndepụta ederede glycemic na-adabere na usoro nkwadebe: GI nke otu ngwaahịa ahụ n'ụdị ọhụrụ yana mgbe ọgwụgwọ ọkụ nwere ike ịdị iche ọtụtụ oge.

Nlere nlele maka izu

Ihe dị ka menu otu izu maka felata 1-2 n'arọ n'ime ụbọchị asaa:

• Ọ ka mma ịmalite ụtụtụ site na oatmeal na mmiri ara ehi.

• Nri ụtụtụ: oatmeal (abụghị ọka) na 50 ml nke mmiri ara ehi ọhụụ.
• 1 nri: walnuts, 1 apple.
• Nri ehihie: ara anụ ọkụkọ na mkpụrụ osisi tomato.
• 2 nri nri: 150 ml nke kefir.
• Nri abalị: 100 g nke sie ma ọ bụ nke azọcha ọka, ọkara oroma.

I nwere ike drinkụọ otu iko mmiri ara ehi.

• Nri ụtụtụ: oatmeal na tomato, kefir.
• Nri nri 1: mmiri ara (200 ml).
• Nri ehihie: 100 g nke ite buckwheat, ara mmiri ara ehi, kukumba.
• 2 nri nri: ube, 10 PC. ahuekere.
• Nri abalị: a :ụ sie ya, azụ dị nro, na-etinye mmanụ na oven.

Uru na nri nri

N'akụkụ dị mma, nri glycemic nwere ezigbo mmetụta na ọkwa nke metabolism mmadụ. N'ihi ọdịnaya dị elu nke mkpụrụ osisi na akwụkwọ nri dị ọhụrụ n'ime nri, nri ahụ na-eme ka ahụ mmadụ sie ike na vitamin na ihe ndị dị mkpa dị na nri. Ihe oriri adịghị oke ọnụ, nke a na-eme ka o nwee ike ịkwụ ụgwọ maka akụkụ niile nke ndị bi na ya. Ibelata ibu na nri hypoglycemic anaghị agụ agụụ n'ihi nri pere mpe.

Isi ihe na-adịghị mma gụnyere mkpa ọ dị inyocha GI nke nri ị ga-eri. Nri na-eri ogologo, ogologo oge n’agbata izu ato na isii. N'ihi ojuju nke swiiti zuru oke, ọ na-esiri ụfọdụ ike ezigbo eze iji merie izu ndị mbụ nke nri. Enweghị abụba na - eme ka nri ahụ bụrụ nke na - eto eto, ụmụaka, ụmụ nwanyị dị ime na ụmụ nwanyị nọ n’oge a na-amụrụ nwa.

Irè

Kedu ihe ga - enye gị ohere ịme nri gị na ngwaahịa nwere obere glycemic index:

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• Ibelata kilogram 2-3 n'ime izu 1 - ee, nsonaazụ a adịghị anya, mana ọ na-adịgide.
• ichebe ike na ike na abali site na iji carbohydrates,
• belata cholesterol na-emebi ihe n'ime ọbara,
• na - eme ka ngwa ọrụ obi (ọ bụrụhaala na enwebeghị nsogbu na ya),
• Mmalite n’ime ọrịa shuga.

Na mgbakwunye, nsogbu na-anaghị adịkebe na nri glycemic n'ihi na otu carbohydrates na-egbochi agụụ. Na protein nke nwere abụba anaghị adaba n'okpuru mmachibido iwu, nke na-amasịkwa ya.

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Ihe ngbanwe

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Site na nri glycemic, njakịrị dị njọ, n'ihi na nri dị otú ahụ na-emetụta kpọmkwem ihe mejupụtara ọbara na ọnọdụ nke sistem ụbụrụ. Yabụ, ọ bụghị mmadụ niile ga-anụ ụtọ nhịahụ ya. Enwere ọtụtụ contraindications - ndepụta nke ọrịa nke usoro dị otú a nwere ike ime ka ọnọdụ ahụike kawanye njọ. Ndị a gụnyere:

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• ọnya afọ, gastritis na nsogbu ndị ọzọ na eriri afọ,
• nsogbu uche
• gbasara akwara
• ọrịa na-adịghị ala ala
• ịda mba nke ukwuu
• obi obara
• veins varicose, thrombosis, hemophilia na usoro ọbara ndị ọzọ.

N’aka iche, ekwesịrị ikwu gbasara ime na inye ụmụ ara. Ndokwa ndị a n'onwe ha bụ contraindications maka nri ọ bụla, na glycemic enweghị atụ. Enwekwara mgbochi afọ: nsonaazụ insulin na nsonaazụ ụmụaka, ndị na-eto eto na ndị agadi.

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Ọrịa shuga bụ mellitus bụ ọgwụ mgbochi maka ụdị nri na-edozi ahụ. N’aka nke ya, ebidobere ya maka ọgwụgwọ ya. N'aka nke ozo, ndi dibia kwuru na onweghi ihe ngosiputa sayensi gosiputara na uru uru ihe bara uru di otua. Taa nke a bụ naanị echiche uche, mana ndị na - ahụ maka ọrịa diabetologists na - atụ aro ka ndị ọrịa ha rịa nri glycemic.

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Uru na Cons

Site na uru ya niile, nri glycemic ka bụ agụụ agụụ, o nwekwara ọghọm ndị ịchọrọ ịma tupu oge eruo.

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Uru:

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• arụmọrụ dị elu
• normalization nke metabolic Filiks,
• na inwe ezi nri dị mma,
• ọgụ ọgụ megide igbo riri mmadụ ahụ,
• ụkọ
• ntakịrị ihe egwu ga-agbagha
• ike ọgụ
• anụcha anụ ahụ na vitamin dị mkpa (ọtụtụ mkpụrụ osisi na akwụkwọ nri na nri),
• enweghị ezi echiche na ogo nke BZHU,
• njikwa insulin ọbara na njikwa cholesterol
• nrụgide nrụgide,
• mmeghari ahuhu.

Ọghọm:

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• Mkpa ike na akparamaagwa, dika ị kwesiri ịhapụ ihe ato uto, achịcha, achịcha na ọtụtụ "ọ ofụ nke ndụ",
• na dubiousness nke sayensi echiche: utịp nke GI na ịfu oke bụ nanị echiche e chepụtara echepụtala ma egosipụtabeghị.
• enwere ihe ize ndụ nke "ịrapara" na abụba na-ebelata ịdị irè nke nri,
• Enwere ike nweta nsonaazụ ziri ezi na nnabata nke ogologo oge,
• n’oge ịha n’ihu, ị ga-edobe tebụl nke nri glycemic nke ihe oriri n’ihu gị ka ị ghara iri nri ọ bụla amachibidoro ya.

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Ndepụta Ngwaahịa

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Anyị agaghị enye ebe a ndepụta zuru oke nke ngwaahịa anabatara ma machibidoro iwu, ebe ọ bụ na ha dị ogologo. You ga-ahụ ha na tebụl pụrụ iche. Ha nwere ngalaba ato:

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1. Ihe oriri nwere obere glycemic index (ihe na-erughị 35), nke a na-ahapụ ka ọ bụrụ akụkụ nke agụụ dị otú ahụ ma mebe ndabere nke nri ya.
2. Ngwaahịa nwere nkezi GI (40-55), nke enwere ike iri ya na obere obere karịa oge 1 kwa ụbọchị.
3. Nri GI di elu (ihe kariri 60) nke kwesiri ka ewezuga ya na nri.

N'okpuru ebe a bụ ndepụta aha mkpokọta nke, ọbụlagodi tupu gị na tebụl arụ ọrụ, ga - eduzi gị nchịkọta nhọrọ ị nwere ike ịme na ndị ndị nsogbu ị ga-emerịrị.

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Ihe Dị Mkpa Buru n’uche na edepụtara ihe oriri nke edepụtara. Mgbe ọgwụgwọ ọkụ gasịchara, glycemic index ha na-agbanwe nke ukwuu, na ọtụtụ mgbe gaa n'akụkụ ka ukwuu, na n'ọnọdụ ndị dị otú ahụ, ngwaahịa ahụ na-aga site na akwadoro ka amachibidoro. Ọmụmaatụ: GI nke mgbọrọgwụ nke celery = 15, yana GI nke sie = 85.

Hapụrụ:

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• mkpụrụ osisi, mkpụrụ osisi a mịrị amị, mkpụrụ osisi: mkpụrụ osisi: aprịkọt, ube oyibo, quince, oroma, banana banana, mkpụrụ pọmigranet, mkpụrụ vaịn, ube, lemon, asụsụ Mandarin, nectarine, piich, plọp, apụl, apụl, apụl, goji, strawberries, raspberries, ọbara ọbara na nke ojii. cherị, bred,
• mkpụrụ niile (gụnyere aki oyibo) na mkpụrụ,
• akwụkwọ nri, akwụkwọ nri: eggplant, broccoli, zucchini, kabeeji ọcha, pịpị Brussels, kọlịflawa, karọt, kukumba, ose, tomato, radishes, letus, beets, agwa, garlic, yabasị, eyịm, bhubarb, celery, asparagus, akwụkwọ nri, sọrel,
• ahuhu, ube, lentil,
• ọka: ọka bali, ọka wit amị, àkwá,
• ihe na-atọ ụtọ: ice cream ice cream na fructose, chocolate gbara ọchịchịrị,
• ngwaahịa mmiri ara ehi (na nke obere pasent nke abụba): feta cheese, yogọt na-enweghị ihe mgbakwunye, kefir, mmiri ara ehi, mmiri ara ehi a mịrị amị, ude, ọtụtụ chiiz, chiiz ụlọ.
• nsen
• Anụ ahụ nwere obere nri na azụ, azụ̀,
• soya vermicelli, nut na soya ntụ ọka, bred Essenian,
• ihe ọ :ụ :ụ: mmanya (ma e wezụga biya), kọfị, tii, ihe ọ tomatoụ tomatoụ tomato.

Amachibidoro:

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• mkpụrụ osisi: pọọpọ, egusi, anyụ
• mịrị
• Inine: rutabaga, ọka, ugu,
• ọka: osikapa, ọka wit, millet,
• ihe na-atọ ụtọ: ụlọ mmanya, shuga, mmanụ a ,ụ, ice cream, shuga, waffles, kuki, jam na shuga,
• mmiri ara ehi: curd cheese, mmiri ara ehi zoro ezo,
• achịcha ọka bred na osikapa, baguette, ndị na-eme mkpọtụ, achịcha ọka, ntụ ọka, lasagna, donuts, crackers, croutons, rolls, bagels,
• ihe ọ :ụ :ụ: biya, soda, protein na-ama jijiji.

Oriri Na-agafeghị oke:

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• mkpụrụ osisi: painiapulu, painimọn, mango, kiwi, mkpụrụ vaịn, banana chara acha,
• Mkpụrụ osisi akpọnwụ: prun, ụbọchị,
• tomato: kranberị, lingonberries,
• agwa
• ọka: buckwheat, osikapa na osikapa ọhịa, basmati, otis, semolina,
• Grafica: maple sirop, lactose,
• ngwaahịa ara ehi: yogọt na mgbakwunye, ude gbara ụka, ude chiiz, feta,
• sushi
• achicha achicha eji eghe eghe, achịcha oka eji eme achịcha, achịcha ọka-eghe, spaghetti al-dente, ravioli, pizza, bred
• ihe ọ fruitụ fruitụ mkpụrụ osisi na akwukwo nri.

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Aro

Na mgbakwunye na eziokwu ahụ bụ na nri glycemic na-eme ka ndị mmadụ ghara ifelata oge niile na-ezo aka na tebụl, mmemme ya pụtakwara ọtụtụ iwu. Ha na-ahapụ gị ka ị nwekwuo arụmọrụ ma na-edi ihe isi ike niile. Ọ bụrụ na ị na-eme atụmatụ inweta nsonaazụ kachasị na enweghị mmerụ ahụike - gee ntị na ndụmọdụ nke ndị ọkachamara.

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1. Mee nyocha n'ụlọ ọgwụ ma nweta ikike dọkịta.
2. Ihe dị kalori kwa ụbọchị maka oke ibu maka ụmụ nwoke agaghị agafe 1,500 kcal (a na-ahapụ ndị na-eme egwuregwu 1,800), maka ụmụ nwanyị - 1,200.
3. Ndabere nke menu kwesịrị ịbụ ngwaahịa nwere GI erughị 35. Ọ dị mkpa ka a rie ha ụbọchị niile. Otu ụbọchị kwa ụbọchị, a na-anabata nri nwere ogo 40 na 55. Amachibidoro ihe ọ bụla ọzọ.
4. Nke abụba, nye mmanụ mmanụ, ma mmanụ ya na ya. Ndi na-edozi oke nwere abuba (ha na ndi nwere carbohydrates zuru oke).
5. Oge: erughi otu izu ma ọ bụ karịa ọnwa 3.
6. Kwa mmiri ọ drinkingụ Dailyụ kwa ụbọchị: 2 lita.
7. Achọrọ ihe omume egwuregwu.
8. Nri abalị na-erughị 4 awa tupu alakpu ụra.
9. Oriri na-edozi ahụ: Na-eri ugboro 5-6 kwa ụbọchị.
10. Ọ bụrụ na ahụike gị na-akawanye njọ, ị ga-akwụsị iri nri ma lelee ahụike gị.

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E nwere nri di iche di iche dabere na nri glycemic nke nri nwere carbohydrate.

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Nhọrọ 1. Montignac

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Kacha ewu ewu n'ime ụdị nri glycemic niile. Onye France ghoro nri nri bu Michel Montignac. Na-enye usoro 2:

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1. Ibelata oke aka, nke kwesiri ịkarị ọnwa 3 (ka ida kilogram 5) na karịa (ka ida karịa kilogram 5).
2. Njikọ nsonaazụ nke ị ga-anọ maka ya.

Ọ dabere na ụkpụrụ nke nri dị iche: n'ụbọchị, a na-eke nri nri na protein-lipid (ngwaahịa GI ekwesịghị gafere 35) yana protein-carbohydrate (GI = 40 na 50). A na-enye nri ugboro atọ n'ụbọchị.

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Nhọrọ 2. Egwuregwu

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Enwere nri eji egwu egwu maka ụmụ nwoke dabere na ntụpọ glycemic. Nhọrọ nke mbu diri ndi n’aru oru n’iwu oke. A na-enye ha n'ime otu ọnwa iji ruo ihe dịka 80 na protein na ngwaahịa nwere GI.

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Nhọrọ nke abuo diri ndi choro ifelata na “ikpocha”. Ha ga-ewepu nri niile na GI karịa iri isii na nri maka otu ọnwa.

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Nhọrọ 3. Carbohydrate

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Ọ dabere na iji naanị ezigbo carbohydrates, i.e. oriri nwere GI dị ala. Varifọdụ ụdị nri a na - enye gị ohere iri nri glycemic nkezi (yabụ usoro ifelata ga - agbada ma agbatị ruo ọnwa 1-2), na ụfọdụ, siri ike karị, machibido ha (oge ha anaghị agafe izu 3-4).

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Nhọrọ 4. South Beach

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Ndị ọkà mmụta sayensị Bekee mepụtara: ọkachamara n'ihe gbasara akwara A. Agatston na ọkà n'ihe banyere ihe ndị na-edozi ahụ M. Almon. Edere ya ka ọ gwọọ ọrịa nke akwara obi, mana n’otu oge butere ibu ibu na-adịgide. Dabere na ụkpụrụ abụọ:

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1. Carbohydrates dị mma (GI dị ala) vs carbohydrates ọjọọ (GI dị elu).
2. Ezigbo abụba na abụba mara mma.

N’ezie, enyem ezi ihe bu ezigbo carbohydrates na abụba di nma (bara uru). Ọzọkwa, nri ahụ bụ ihe ịga nke ọma na-enweghị atụ na ụmụ nwoke, n'ihi na ọ na-ekwe ka mmanya na-eme ya ike.

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Nhọrọ 5. achịcha

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Enwere ike ịkpọ nri a naanị nwere nsogbu akpọrọ glycemic, ebe ọ bụ na njiri mara nke carbohydrates dị iche iche maka nkewa ha n’ime ihe ọma na ihe ọjọọ, mana ihe adịghị agbanwe agbanwe. Iji gbakọọ GI nke ngwaahịa ọ bụla, anyị weere glucose dị ọcha, nke ntụgharị ya = 100, maka akụkụ nke mbụ .. Ndị nchọpụta ndị ọzọ weere ụzọ ọzọ wee were achịcha ọcha dị ka ebe ntụle.

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Nke 6. Sgba Carb (nwayọ nwayọ)

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Nke Timothy Ferris chepụtara, onye edemede America na onye na-ebi ndụ nwere ezi ndụ. Ọ na-atụ aro iri ọtụtụ nri GI dị ala dị ka o kwere mee ma hapụ ndị nke GI ha na-atụgharị. N’eziokwu, ndepụta nke mbu nwekwara oke oke. Principleskpụrụ

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• "Onweghị" - carbohydrates ngwa ngwa, mmanya na mkpụrụ osisi.
• “Eeh” - iji wepu nri na inye onwe gị n’ụbọchị aghụghọ (a na-akpọ ya ụbọchị 1 n’izu, mgbe ị nwere ike iri ihe niile na nha ọ bụla).

A na-akatọ usoro a ugboro ugboro ma nwee ezi uche.

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Ndị a bụ nhọrọ niile maka nri glycemic. N’ụdị oge ochie ya, ọ pụtaghị oke akachasị anya dị ka ịjụ mmanya, mkpụrụ osisi, na idobe ụkpụrụ nke nri dị iche iche. Ihe niile dị mfe karịa ebe a: anyị ejiri GI lelee tebụl ma kpebie okirikiri nke ngwaahịa na -ewepu ma ewepụrụ.

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Nlere nlele

Iji jide n'aka na enwere ike idobe nri nke glycemic, naanị lee menu usoro maka otu izu, nke enwere ike iwere dị ka ihe ndabere iji chịkọta nri gị. Ọ dị iche iche, guzozie ma nwee afọ ojuju.

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Rịba ama na nchịkọta nhọrọ maka nha ozi:

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• nri ụtụtụ - 200 g
• nri ehihie - 1 mkpụrụ,
• nri ehihie - 350 g
• tii n'ehihie - 150 g
• nri abalị - 200 g.

N’oge ezumike, ịnwere ike ị drinkụ mmanya n’ụzọ iwu.

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Ugbu a ịmara ihe nri glycemic dị na nghọta ya oge gboo, yana ọdịiche dị iche iche. Ihe ị ga - ahọrọ dịịrị gị. Mana n'ọnọdụ ọ bụla, echefula na ịbelata ibu nwere ike imezu n'ụzọ zuru oke: site na iwere calorie, a ga-akwụrịrị ya.

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