Nthawi zonse pamakhala nthawi mchaka, makamaka nyengo yachilimwe ikamayandikira, pomwe mukufuna kuonda msanga osatopa kapena kukhala wopanda nkhawa nthawi zonse Zowawa za njala masana. Kuti tichite izi, ndikofunikira kudziwa kuti ndi zakudya ziti zomwe zingatithandize mu "ntchito" iyi, kuwagawa pakati pa omwe ali ndi mafuta ochepa kapena omwe ali ndi magawo awiri apamwamba.
Komanso, muyenera kuphunzira fayilo ya dziwani za glycemic index yazakudya zosiyanasiyana kuti mulimbikitse kuchepa thupi.
Komanso zakudya zilizonse zomwe mungafune kutsatira kuti mubwererenso mumtundu kapena mawonekedwe, tikukulimbikitsani kuti mutero osasankha zakudya izi kuchokera pazakudya zanu.
Kodi mungataye mapaundi atatu m'masiku 3?
Inde, mutha kutaya mapaundi atatu m'masiku 3, bola momwe amadyera amasinthidwa kwambiri ndi kukongoletsa chidwi kwambiri ndi zopatsa mphamvu. Zachidziwikire, izi zimatha kusiyanasiyana malinga ndi thupi lanu. Mwambiri, mapaundi ochulukirapo omwe muyenera kutaya, mudzawona izi mwachangu. Momwemonso, kuonda ndikofunika kwambiri ngati, kuwonjezera pa zakudya, masewera amachita. Chifukwa chake, pophatikiza zinthu ziwirizi, mutha kuyembekezera kutaya mpaka mapaundi atatu m'masabata awiri.
Monga zakudya zonse, komabe, kumbukirani kuti nthawi zonse zimakhala bwino kufunsa kaye malingaliro a dokotala kapena katswiri wazakudya, zomwe zitha kuwonetsa zodzitetezera zoyenera kutsata pakudya.
Kutaya mapaundi atatu osatopa kapena kulakalaka kosafunikira
Zomwe zimakutopetsani kapena kumva njala ndi hyperglycemia, yomwe ndi shuga wambiri wamagazi. Mwa kudya zakudya zopatsa thanzi otsika glycemic index (GI), kuchuluka kwa shuga wamagazi kumasungidwa oyenera komanso okhazikika yomwe imadyetsa mosalekeza ubongo ndi minofu. Ndizothandiza kwambiri: ingosinthanitsani, rusks kapena baguette pachakudya cham'mawa ndi buledi wamphesa kuti mupewe njala ndi kutopa m'mawa, pakati pa chakudya.
Kodi njira yabwino kwambiri yotaya mapaundi atatu masabata awiri ndi iti?
Musaiwale mapuloteni, Zofunikira kuti muchepetse thupi msanga koma osatopa kapena njala nthawi zonse. Cholinga chake ndi phatikizani magwero owonda a protein (nsomba, nkhuku, ndi zina zambiri), zomwe mwachilengedwe zimakhala ndi zero glycemic index, ndi zakudya zina a otsika glycemic index ndi / kapena kuyaka mafuta. Izi sizimangotulutsa ma cell amafuta komanso khalani ndi minofu yowonda.
Il nsomba zowonda ndi nyama (monga nyama yankhuku kapena nkhuku yopanda khungu) ndi zakudya zopsereza mafuta kwambiri: zili ndi mapuloteni abwino, ndiwo mafuta ochepa (kupatula nsomba ngati salimoni, tuna kapena mackerel, koma awa ndi mafuta abwino). Kuphatikiza apo, popeza ilibe chakudya, chiwerengero chawo cha glycemic chiri pafupifupi zero. Dongosolo lawo m'njira kusinthana pa chakudya chilichonse kuti mupeze chakudya chopepuka, chopatsa thanzi komanso kuwonda msanga.
Kutaya mapaundi atatu pogwiritsa ntchito mndandanda wamaglycemic wa zakudya
Pazakudya izi sitilankhulanso za shuga wosavuta kapena wovuta, koma za ndondomeko ya glycemic, zomwe zimatipatsa mwayi wogawa zakudya malinga ndi liwiro zomwe amasula nazo shuga wamagazi. Chakudya chimakhala chokwera kwambiri pomwe "chimasungidwa" ngati mafuta. Mosiyana ndi izi, kutsitsa kwa glycemic index kwa chakudya, kumachedwetsa pang'ono ndikosavuta kuonda.
Kuchepetsa zakudya zokhala ndi index ya glycemic muyenera kungodziwa momwe mungawazindikirire. Zomwe "zoyipa kwambiri" ndi ma cookies, tchipisi, ma croissants, ma brioches, buledi woyera wa masangweji, chimanga cham'mawa, mbatata yokazinga, mbatata yosenda, soda, shuga ndi mpunga woyera.
Chifukwa chake, ndikofunikira kuti muzikonda nthawi zonse zakudya zochepa za glycemic index, monga masamba obiriwira, nyemba, chimanga chotuluka, soya, zipatso zofiira, mbewu zamafuta, chokoleti chakuda, mazira, nsomba, fructose, ricotta, nyama ndi zina zotero.
Zakudya zochepa kuti muchepetse thupi m'masabata awiri
Masamba onse, kupatula, adatero pafupifupi zero zero glycemic index. Mwa izi, letisi ili ndi maubwino angapo: idya yaiwisi, yochuluka kwambiri mu fiber, imatsitsa glycemic index ya chakudya chonse. Zomwezo zimaperekanso msuzi "wokometsera".
komanso nyemba (monga mphodza ndi nsawawa) zili pamndandanda mukamafuna chakudya chopatsa thanzi. Mndandanda wawo wa glycemic ndiwotsika kwambiri ndipo alibe mafuta mwachilengedwe. Zomwezo zimapitanso ku zipatso - kupatula zochepa (mwachitsanzo, lychee ndi mavwende) - zomwe zimachepetsa kuchuluka kwa chakudya chifukwa chamkulu CHIKWANGWANI okhutira.
Komanso, soya ndipo zopangidwa kuchokera pamenepo, kuyambira mkaka mpaka tofu, zimakhala ndi GI yotsika kwambiri, koma zilinso Olemera m'mapuloteni azamasamba ndipo mumakhala mafuta abwino.
Pomaliza, amathandizanso kwambiri pasitala wonse ndi mpunga! Nthawi zonse kumakhala bwino kuchepetsa pasitala watsopano yemwe ali ndi GI wokwera kwambiri (75) m'malo mwa spaghetti, tagliatelle kapena pasta yonse (GI = 50). Ponena za kukonzekera, mwayi kuphika al dente ndi kuyiwala zonona, batala, grated tchizi. Pulogalamu ya mpunga ili ndi index yosinthasintha ya glycemic kutengera yake chiyambi. Mpunga woyera wachikale (GI = 70-90) uyenera kupewedwa mokomera basmati, wa mpunga wabulauni (IG = 50) ndi del mpunga wamtchire (IG = 35).
Zakudya zowotcha mafuta: ogwirizana amataya makilogalamu 3 mwachangu
Mwa zakudya zochepa za glycemic index, ena ali nawo mafuta owotcha katundu zomwe zimathandiza chotsani i mafuta oyipa ndi kuteteza mayamwidwe awo ndi thupi. Chifukwa chake zomwe timafunikira poyesera kuchepetsa thupi! Zosakaniza zozizwitsa izi zimakhala zosiyana:
- msampha mafuta omwe alipo kale
- muchepetse mndandanda wama glycemic wazakudya zomwe amatsagana nazo
- amanyamula mchere wofunikira kuti asalemera.
Kuti muchepetse kunenepa, idyani nthawi zonse momwe mungathere: mandimu, viniga, anyezi, zonunkhira, zitsamba, oat chinangwa, sinamoni, tiyi wobiriwira kapena madzi akuda, amchere okhala ndi calcium ndi magnesium yambiri.
Chitsanzo cha menyu tsiku lililonse kuti muchepetse 3 kilos
Nawu mndandanda wazomwe mungachite tsiku limodzi ngati mukufuna kutaya mapaundi atatu m'masabata awiri.
Chakudya cham'mawa: Tiyi wobiriwira wopanda shuga, magawo awiri a mkate wamaphala, dzira 2 kapena kagawo kamodzi ka nyama kapena tchizi, 1 clementine kapena ma apurikoti awiri kutengera nyengo.
Chakudya: Nyemba zofiira kapena tsabola, tsabola wa saumoni ndi nyemba zobiriwira, chidutswa chimodzi cha mkate wambewu, 1 kiwis.
Chakudya: Msuzi wa Minestrone kapena nkhuku wokhala ndi mpunga wa basmati, tchizi woyera wopanda mafuta ochepa kapena yogurt yamafuta ochepa.
Nthawi zonse amalimbikitsidwa kuti adye madzi osavuta komanso osamwa zakumwa zoziziritsa kukhosi kapena zotsekemera.
Zoyenera kuchita mutataya mapaundi atatu masabata awiri?
Pambuyo pachakudya "chofotokozera", vuto nthawi zonse limakhala momwe mungayang'anire kusunga zomwe mwapeza pambuyo pake. M'malo mwake, m'masiku 15, adachepetsa msanga kuphatikiza kwa mapuloteni owonda, masamba ndi zakudya zokhala ndi index ya glycemic yotsika. Pambuyo pake, ndikokwanira kubweretsanso pang'ono pang'ono zakudya ndi index ya glycemic index, monga, mbatata. Kuti mupewe kulemeranso, muyenera kupitiliza kusinthana zakudya zokhala ndi index ya glycemic index ndi iwo omwe ali ndi index yotsika ya glycemic pakapita nthawi. Ichi ndi chizolowezi chabwino osati cha mzere wanu wokha, komanso thanzi lanu!
Kuti mumve zambiri zamomwe mungachepetsere kunenepa mukakhala wathanzi, onani Anthu.
