Ingotevera kutevera kudya kwedu ...
Tichava pachena kwamuri: kuderedza 5 kilograms pamwedzi haisi basa rakanyanya, uye zviri nyore kurarama nazvo nekubatsirwa kwehurumende yepamusoro yekudzidzisa. Zvisinei, zvisinei zvakakosha kudyiwa kunokupa simba rekuita izvi. Mukuwedzera kune zvipembenene zvisingadzivisiki zve nzara uye mararamiro akareba ezvokudya zvisingazikamwi, dambudziko guru rezvokudya zvakawanda nderokuti zvakaoma kuwana chikafu chekudya chinogona kukubvumira kuderedza uremu musingaderedzeri kudya kwekudya kwekudya uye pasina kuchinja hutano hwako. Ndicho chikonzero munyaya ino tinonyanya kufunga nezvezvinhu zvakagadzirwa nechepasi glycemic index (GI) uye nheyo yezvokudya zvinorongedzwa - kukurumidza izvo zvigadzirwa zvine carbohydrates zvinogadzirwa uye kupinda ropa. Kushandiswa kwenhamba yakawanda yemishonga: ine yakakwirira glycemic index (yakadai sechingwa chena uye vamwe, yepamusoro-gorofu mishonga yemafuta, mbatatisi, jisi jena, jira rinokonzerwa neshuga uye zvokudya zvakawanda zvinoshandiswa) zvichaita kuti uwedzere kunzwa nzara, sezvo muviri unozviedza nokukurumidza zvikuru. Somugumisiro, iwe uchadya zvinopfuura zvakakosha, asi nzara haichiri kudzima. Masayendisiti akawana kuti vanhu vane zvokudya zvekudya zvemasikati uye zvemasikati zvaizivikanwa nehuwandu hwekudya kwemazvokudya muhafu yepiri yezuva zvakadyiwa ne770 makoriori kupfuura avo vakange vane GI kudya mangwanani uye masikati akaderera. Zvigadzirwa zvinokurumidzirwa kugadzirwa zvinogonawo kutungamirira ku kusaenzana kwehomoni, zvichiita kuti muviri uchatanga kuchengeta mafuta akawanda. Iwe unogona kunge wakambonzwa nezveGI-kudya kunoenderana nechezasi glycemic index yezvokudya - mune dzimwe shanduro dzave dzichizivikanwa kwenguva refu. Zvisinei, zvidzidzo zvenguva pfupi zvakaratidza kuti chikafu ichi chinogona kungova chirwere chezvishamiso chinobatsira kutsungirira kuwedzera kwakakura nekuvandudza hutano. Mishonga yakaderera neGI ndeimwe yezvinonyanya kukosha: ivo vakapfuma mune fiber, vitamini, mineral uye zvimwe zvinhu zvine utano. Iwe une chirwere cheshuga cheshuga, chirwere chiduku chechirwere cheshuga, uye ganda rako, kana rakagadzikana nemakwenzi, richava rakachena. Mukuwedzera, nekuda kwekudya uku, iwe uchawana simba rakawanda kupfuura kunamatira kune dzakawanda-kudya zvakanyanya-carb. Uye izvi zvinoreva kuti iwe uchange uine simba rakawanda rokuita mumitambo yekurovedza. Takagadzirira kutanga? Ndizvo zvose zvaunoda kuti uzive kubudirira kana uchiita ichi chikurusa kuora kurasirongwa chirongwa.
Ukuru hwechirwere cheglycemic chinokanganisa nehuwandu hwezvikonzero: zvinyorwa zve fiber muzvigadzirwa, nzira yekubika (mbate yakabikwa yakawanda kudarika mbate yakabikwa), kuibva (kwezvibereko), nguva yekubika (GI yevermicelli yakagadzirwa yakareba kupfuura yakasikwa), uye rudzi rwekudya somuenzaniso, iyo glycemic index yemamwe marudzi echingwa chena ingave yakaderera pamusana pekushandiswa kweupfu hwakakera). Muzvinhu zvose izvi zviri nyore kuti tisavhiringidzika, saka tichapa zvinyorwa zvinokosha zvekudya uku. Nheyo yezvokudya ndeyemichero yose, miriwo, michero uye nyemba. Iko glycemic index yezvigadzirwa izvi yakaderera, uye kana inosvika kune zvisiri mishonga yemashizha, inowanzo 0.
Shandisa mapuroteni asina simba, nyama, hove, mutambo, cheese uye tofu hauna makatehydrates, kuitira kuti glycemic index munyaya yavo isiri kutaura. Mukuwedzera, nerubatsiro rweprotini, unoramba uchinzwa satiety kwenguva refu.
Idya zvishoma, asi kakawanda
Kupararira kwakasiyana kwekoriyori ndicho chinhu chikuru chekusimudzira mashizha ega. Kana chikamu chikuru chemakoriro iwe unopedza mumatanho maviri ekunyora, huwandu hweglucose huchachinja zvikuru kunyange kana ukasarudza michina nechezasi glycemic index.
Usavimba chete neGI
Mishonga yakadai se pizza, mbatatisi chips kana makatekesi ane kanyoro glycemic index. Asi, sezvamunoziva, izvi hazviiti zvachose kuti zvive shamwari dzako mukurwisana nekurema. Chero mamiriro ezvinhu, iwe unofunga kuverenga nhamba yemakoriyumu uye kuongorora kudya kwezvokudya zvekudya kwako. Saka, unogona kushandisa zvigadzirwa izvi, asi pane dzimwe nguva. Uye usadzivisa midziyo yakakosha.
Tanga neshadhi
Zvinowanzoitwa zvidimbu zve saladi zvinenge zero glycemic index, kunze kwekuti ivo vakapfuma mune fiber uye akawanda muviri. Uye nekuda kwemafuta mumafuta, pamwe neasiti muvhiniga kana juisi yeamoni, masagaji e saladi anobatsira kutarisa kukura kweglucose muropa mushure mekunge vapedza.
Chengeta huwandu hwezvikamu
Spaghetti pasta inokodzera zvakakwana muGI yekudya, sezvavari kunonoka kudyiwa. Asi sezvo pane zvakawanda zveakaginijidhi mu spaghetti, zvakakosha kuderedza ukuru hwechikamu kusvika anenge 200 gm. Kuita kuti spaghetti ive noutano hwakanaka uye shoma-koriori ndiro, kuwedzera miriwo kwavari.
Ngwarira nehokudya
Kusarudzwa kwezvokudya zvinotapira kunongogumira pauri. Iko-fat-fat fruit yogurt, gorosi yakagadzirwa zvakanaka kana kuti mapoka mashomanana anogona kutungamirira pakukwira kwakakosha muhuwandu hweglucose, inoteverwa nehomwe yakadonha. Ita sarudzo mukufarira zvokudya zvekudya zvisina kuchena neGI shoma (michero yakajeka kana aporo). Kana paine zvigunwe zvako zvese zvinowanikwa nehotera yakakwirira, zvichida kuwedzera puroteni shoma kana kuti mafuta anoshanda kwavari: somuenzaniso, idya mapapiro akawanda uye 30 magamu echesi kana peanut butter.
Kubatsira kwekudya
Iko kusakosha kukuru kwezvokudya zvakawanda ndezvokuti zvikafu zvine zvokudya zvinovaka muviri uye zvine utano zvakabviswa kubva pakudya. Somugumisiro, iwe, hongu, unogona kukurumidza kuora muviri, asi panguva imwechete, hutano hwako huri pangozi. Mune zvimwe zviitiko, mutambo, sezvavanotaura, hauna kukodzera kenduru. Somuenzaniso, kana iwe uchinge uremerwa nehutemi, asi huwandu hwako hwehushutori hunokwira, iwe unongoshandura imwe ngozi yehutano hwemweya kune imwe. Zvokudya GI inokupa zvakasiyana-siyana zvekudya zvine utano izvo zvichawedzera utano hwako. Madzimai akacherechedza chirongwa cheGI, ropa rekutsvaga kweropa rakaderera ne10% mumwedzi miviri chete. Vakagadziridzawo migumisiro yekuongororwa kweproteiniti yakagadzikana, iyo inoratidza kuvepo kwezvokuvhiringidza zvirongwa uye njodzi yekurwadziwa kwemoyo. Zvishoma nezvishoma digestible carbohydrates inobatsira nokuda kwezvikonzero zvakawanda. Chimwe chidzidzo cheHarvard University masayendisiti chakaratidza kuti vakadzi vanotevera chirongwa cheGI (kunyanya kana vakanga vakapfuma mu fiber) hafu inogona kuwedzera chirwere cheshuga chechipiri. Zvokudya zvinotarisa pamitikiti neine GI shoma ndezvekudzivirira kenza. Kuongorora kwechangobva kuitwa nevana veBritain vekuBrithani kwakawana kuti zvikamu zvishanu zvemakoriyoro zvakagadzirwa nema carbohydrates neGI yakakura inowedzera dambudziko rekenza yemazamu ne 55%. Saka mumwedzi GI-kudya, kuve pachiyero, pamwe nemufaro pamusoro pekurasikirwa kwemaundi akawanda, usakanganwa kuti wakabatsirwa nehutano hwako.
Rimwe zuva pane kudya kuno
Hezvino kuti makomita 1600 amunoshandisa sei nhasi ano achatarisa. Kusanganiswa kwezvinhu zvakasara neGI shoma uye zvakakosha mapuroteni mundiro imwe neimwe zvichakubatsira kuti ugare wakakwana. Kana nzara ichizviratidza pachayo, zvibvumirei nyoka yemakori zana.
Breakfast breakfast
ChiGiriki yakatsvaira mazai (3 mazai mazai, 3/4 makapu musanganiswa weeiii mutsvuku nematata nemafuta, 2 mashupuni ane grated Feta cheese), pomegranate.
Snack
Cheese "Kosichka".
Kudya
Saladi ne pasta (90 g yakakangwa chicken, 200 g yakabikwa nemafuta uye yakabikwa tsvuku tsvuku tsvuku, 1/2 mukombe turkish peas, girasi repasta, 2 maspuniji muStanish sauce).
Snack
Celery inonamatira peanut butter (8 tsitsi uye 2 tablespoons wepanut butter).
Kudya
Turkey "Chiki" (90 g inoshambadza, 1/2 kapu mahairi, anyezi uye tomato sauce, "Chile" muto). Fukidza fillet ne grated cheese "Cheddar" (1/4 mukombe). Strawberry uye sipinashi saladi (2 makapu sipinashi, 1/2 mukombe strawberries, 2 maspuni pistachios, 2 maspuniki balsamic vhiniga).
A snack yezana makorikori zana
Baked apple nesinamoni.
Kudya kunoshanda sei?
Kuenzaniswa nezvimwe zvakawanda zvekudya, zvichave zviri nyore kwauri kuti unamatire. Kubatsirwa kwezvokudya zvinosanganisira mukana wekodoric zvakakosha uye chikafu chekudya kwekudya. Zvishandiso zvinomumba zvinoita kuti iwe ukangwe kuti iwe uri kudya, pamwe iwe unogona kudzivisa kushaya nzara kunoonekwa manheru manheru uye kukuita kuti udonhedze kumasipi. Kubudirira kwekudya kweGI kunosimbiswa neongororo dzakasiyana-siyana dzakaratidza kuti kudya kunoenderana nemiti yakagadzirwa nechepasi glycemic index inowedzera kuva noutano kune mamwe marudzi ezvokudya. Mukuwedzera kune chokwadi chokuti hapana kusununguka kwe insulini muropa, zvinowanikwa neA-GI zvakaderera zvinoramba zviri mumugwagwa wezvokudya kwenguva refu uye kusvika pamucheto muduku, uko mahomoni makuru anoparadza kudya inobudiswa. Uye kunyange zvazvo kuderera kwekoriyumu kuchidyiwa, metabolism inowedzera kunonoka, GI kudya inoderedza izvi. Pakati peimwe yezvidzidzo, zvakawanikwa kuti vanhu vakaona "kudya kwemafuta", kushaya simba kwemetabolism kwakaderera ne11%, panguva yekunyaradza, avo vakateerera kuGI kudya - 6% chete. Kana chirwere cheglucose cheropa chikaramba chiripo, saka muviri hausi kupa zviratidzo zvenzara. Nokudaro, hazvizoperi pasi metabolism, nekuponesa imwe neimwe koriori.