Lyididdigar ƙwayar cuta da adadin kuzari na abinci

Akwai yanayi na jiki wanda ke buƙatar tsananin kiyaye ka'idodin tsarin kulawa da abinci. Daga cikin su - ciwon sukari, kiba, atherosclerosis, cututtukan hanta da koda. Lyididdigar glycemic da adadin kuzari na sanannun kayan abinci suna ba ku damar ƙirƙirar menu na mutum daidai ta hanyar ƙara ko ban da wasu abubuwa.

Manuniyar Glycemic

GI - adadi wanda ke ƙayyade ƙimar karuwar glucose jini bayan yawan samarwa. Yanzu akwai tebur da yawa waɗanda a ciki an riga an lissafa alamu masu ƙididdiga. An yi lissafin ta hanyar kwatanta martanin jikin mutum ga glucose mai tsabta, wanda ma'auninsa yakai raka'a 100, kuma takamaiman kayan abinci.

Valuesimar GI mai ƙananan tana nuna cewa matakan sukari na jini suna tashi a hankali da kuma kaɗan. Yayin da lambobi suka fi girma, da sauri glycemia ke ƙaruwa bayan cin samfurin.

GI ya dogara da dalilai masu zuwa:

• nau'in saccharides a cikin abun da ke ciki;
• adadin zare;
• hanyar sarrafa kayayyakin;
• rabo daga carbohydrates tare da lipids da sunadarai.

Kalori abun ciki

Kalori shine adadin kuzarin da jiki ke karba yayin aiwatar da wasu samfurori sakamakon yaduwar su cikin abubuwa masu sauki. Ana auna darajar kuzarin abinci a cikin kilocalories (kcal). Hadawan abu da iskar shaka a jiki yana ba wa mutum adadin mai zuwa:

• 1 g na furotin - 4 kcal;
• 1 g na lipid - 9 kcal;
• 1 g na carbohydrate - 4 kcal.

Ilimin abubuwan da aka gyara na samfurin - yiwuwar gyaran abincin mutum

Sanin yawan abubuwan da ake amfani dasu, mutum zai iya yin lissafin yawan kuzarin da mutum zai samu tare da abincin da aka ci.

Maƙale

Bukatar yau da kullun na jiki shine 2 g a kilogram na nauyin jiki. Fiye da rabi na abubuwan shigowa ya kamata su kasance cikin rukunin tsire-tsire. Lokacin tattara abinci guda ɗaya, ya kamata ka haɗa waɗancan abincin da suke da wadataccen furotin, amma a lokaci guda suna da ƙarancin kalori.

Lipids

Wajibi ne a rage yawan kitse na dabba da haɓakar lipids na asalin shuka. Abubuwan da ke cikin dabbobi suna haɓaka haɓakar triglycerides da cholesterol a cikin jini wanda yake yawo, yana ƙara haɗarin haɓakar atherosclerosis. Wannan yana da mahimmanci musamman a la'akari da ciwon sukari na mellitus, lokacin da macro da microangiopathies abokan juna ne na marasa lafiya.

Carbohydrates

Zai fi kyau a ci waɗancan abincin da suke da hadaddun carbohydrates a cikin abun da ke ciki, kuma a bar abubuwa masu sauƙin carbohydrates waɗanda ke da manyan alamun glycemic ind. Yawancin kayan lambu, 'ya'yan itãcen marmari, legumes, berries an shigar dasu a cikin abincin.

Gabaɗaya ƙimar

Wannan shine alamar ƙarshe, la'akari da halaye da yawa na samfuran a lokaci guda (GI, abun da ke cikin kalori, rabo na lipids da carbohydrates). Ana amfani da sikelin 10-digiri, suna amfani da wane, ba su ƙayyade amfanin amfanin jiki ba, amma yadda yake shafar nauyi. Babban lambobi suna nuna cewa samfurin yana buƙatar cinye shi sau da yawa, ƙananan - ba su da yawa ko a'a.

Darajar abinci mai gina jiki

Ana yin lissafin wannan mai yin la'akari da yawan bitamin, ma'adanai, amino acid, phytoelements wanda aka haɗa cikin samfurin (kar a haɗa da lipids da carbohydrates). Anan ana amfani da sikelin maki 100, inda 0 shine mafi ƙarancin abinci mai gina jiki kuma 100 shine mafi girma.

Kayan lambu

Kayan lambu sune tushen bitamin, ma'adanai, fiber. Haɗin waɗannan samfuran a cikin abincin yana da tasiri mai amfani ga jikin ɗan adam, yana daidaita yanayin narkewa, yana ƙaruwa da haɓakar kowane bitamin a cikin abun da ke ciki. Kayan lambu ya zama bangare mai mahimmanci a cikin menu na yau da kullun ba wai kawai mai haƙuri ba, har ma da lafiyayyen mutum.

Abubuwan samfuri ba su da lipids, suna da ƙarancin furotin da kuma carbohydrates. A mafi yawan lokuta, low kalori. Babban darajar kayan lambu shine cewa suna da babban adadin ascorbic acid, pectin, folic acid, carotene, da ma'adanai. Bukatar yau da kullun - aƙalla 600 g.

Teburin yana nuna alamun GI da kuma adadin kuzari na kayan lambu mafi mashahuri.

GI da bayanan kalori - ikon ƙara ko ware samfuran samfuran

Yadda ake kara amfani da kayan lambu
Akwai dabaru da yawa don haɓaka adadin "mazaunan" gadaje a cikin abincin yau da kullun:

Glycemic index na gurasa

• sandwiches tare da yankakken kayan lambu;
• kayan lambu Pizza;
• biredi-da-gida da aka girka bisa kayan lambu ko na daskararre;
• miyar kayan lambu, borsch;
• idan mutum yana son cin abinci a cikin gidajen abinci da kuma cafes, yin odar salatin kayan lambu, kayan ciye-ciye, kayan lambu da aka dafa a matsayin abinci na gefen;
• Wanke, yanke da kuma sanya kayan lambu da kuka fi so a cikin sanannen wuri, domin akwai sha'awar ku ci su;
• ƙimar abinci mai narkewa ba ta bambanta da abinci mai kyau, saboda haka zaka iya ƙara haɗasu a cikin karatun farko da na biyu.

'Ya'yan itãcen marmari da berries

'Ya'yan itace' ya'yan itace ne mai ban sha'awa na daji ko bishiya, wanda ya dace da abinci. Waɗannan samfura suna da mahimmanci don abin da ke tattare da su mai mahimmanci (musamman bitamin C), ba makawa don amfani yau da kullun. Ta hanyar ƙarfin makamashi, yawancin 'ya'yan itatuwa suna da abubuwan da ke ciki:

• sunadarai - kusan 10%;
• lipids - kusan 3-5%;
• carbohydrates - 85-90%.

Babban matakan carbohydrates ba su tsoma baki tare da haɗuwa a cikin abincin abinci har ma ga marasa lafiya da masu ciwon sukari, tun da akwai 'ya'yan itatuwa da yawa waɗanda ke da ƙananan glycemic index. Fiber da ingantaccen bitamin da kuma ma'adinan ma'adinai za su amfana kawai.

'Ya'yan itãcen marmari da berries suna da abun da ke ciki:

• beta carotene;
• Bitamin B-jerin;
• tocopherol;
• nicotinic acid;
• abubuwanda aka gano (potassium, baƙin ƙarfe, manganese, alli);
• amino acid mai mahimmanci;
• bioflavonoids.

Abubuwan da ke sama suna da mahimmanci don ƙarfafa ganuwar jijiyoyin bugun jini da kara haɓakawarsu, kwantar da hawan jini, da kuma daidaita yanayin aiki. Suna da ikon kare jiki daga tsattsauran ra'ayi, inganta wurare dabam dabam na jini, suna da tasirin antitumor, dawo da sojojin kariya.

'Ya'yan itãcen marmari da berries - samfuri masu mahimmanci a cikin menu na yau da kullum na mutum mai lafiya da masu ciwon sukari

Gyada da hatsi

Masu nuna alamar GI, darajar abinci mai gina jiki da adadin kuzari na hatsi sun dogara kai tsaye akan nau'in kayan albarkatun ƙasa da hanyar sarrafa ta, da samfuran gari - akan nau'in gari. Mafi amfani sune irin hatsi waɗanda ba'a goge su ba kuma cire harsashi (shinkafa launin ruwan kasa, oatmeal). Yana cikin kwasfa wanda ya ƙunshi babban adadin furotin, bitamin B, jerin baƙin ƙarfe, tocopherol, amino acid da ma'adanai masu mahimmanci. Bugu da ƙari, hatsi marasa magani suna da ƙananan GI, tun da ana nuna su ta hanyar jinkirin sha da ƙwayar carbohydrates daga ƙwayar gastrointestinal zuwa cikin jini.

Shahararrun hatsi waɗanda ke yin nasara a cikin marasa lafiya da masu ciwon sukari da waɗanda suka yanke shawara su jagoranci rayuwa mai kyau:

• Buckwheat (GI 40-55, 355 kcal) - hatsi da aka dafa yana da ƙananan glycemic index fiye da Boiled. Tana da mahimmancin ƙarfe, kusan ba a cika ta da lipids ba. A bu mai kyau ku ci da safe tare da sunadarai.
• Rice (fari - 65 da 339 kcal, launin ruwan kasa - 45 da 303 kcal) yana da wadatar bitamin B da mahimman amino acid.
• Millet (GI 70, 348 kcal) - Yana da kyau a sanya faransar mara lafiyan, to, tana da ƙarancin sukari. Yana ɗaure tsattsauran ra'ayi, yana kawar da ƙwayar cholesterol mai yawa, yana tasiri tasiri hanta, kuma yana kunna ƙwayar narkewa.
• Gurasar alkama (GI daga 40 zuwa 65) - ƙungiyar ta haɗa da arnautka, couscous, bulgur da kuma adadi. Samfurin yana da kuzari mai yawa, amma yana rage matakan glucose, yana karfafa hanyoyin farfadowa, hanjin hanji, yana inganta tsarin juyayi na tsakiya.
• Grits na masara (GI har zuwa 70, 353 kcal) - yana da mahimmancin magnesium, zinc, baƙin ƙarfe, bitamin B, A.
• Perlovka (GI har zuwa 30, 350 kcal) jagora ne cikin aminci da kayan aiki masu amfani. Ya ƙunshi furotin mai yawa, fiber, abubuwan abubuwan ganowa, yana da mallakin rage adadin glucose a cikin jini.
• Sha'ir groats (raw - 35, Boiled - 50, 349 kcal) - na iya rage cholesterol, daidaita tsarin juyayi na tsakiya, ƙarfafa rigakafi.
• Oatmeal (GI 40, 371 kcal) lafiyayyen samfuri ne mai lafiya, amma yakamata a yi amfani da hatsi ba tare da ƙari ba.

Abubuwan gari suna cikin samfuran daga ƙungiyar babban glycemic index group (70-95). Haɗin ya haɗa da ƙwayar carbohydrates mai narkewa, wanda ke samar da jikewa na dogon lokaci, amma a lokaci guda yana ƙara matakin sukari.

Kayayyakin madara

Waɗannan sune mafi kyawun tushen alli, ƙwaƙwalwar ciki wanda ke da mahimmanci don rigakafin cututtuka na tsarin musculoskeletal. Bugu da ƙari, alli yana ba da gudummawa ga aikin yau da kullun na collagen, yana ba da hakora masu lafiya, yana tallafawa aikin tsarin tsoka. Milk yana da kaddarorin kwayoyin cuta, yana da ikon rage tasirin rediyo a jiki, yana ɗaure abubuwa masu guba.

Kowane samfuran yana da takamaiman sakamako, don haka yana da kyau a yi amfani da:

• kefir - yana hana kamuwa da cuta na hanji, yana aiki da tsarin tsakiya da na jijiyoyin ciki;
• kirim mai tsami - koda daidaituwar hormonal;
• cuku - yana ƙarfafa yanayin kasusuwa;
• gida cuku - yana da alhakin aiki na tsarin guringuntsi, shiga cikin aikin dawo da shi;
• madara da aka dafa da - dafa abinci mai narkewa, yana rage ƙishirwa;
• yogurt - ingantacciyar sakamako a kan aiki na juyayi, tsarin rigakafi;
• buttermilk - yana rage nauyi, yana cire yawan kiba.

Kayayyakin madara - wani shago na abubuwan gano abubuwa don ci gaban al'ada da ci gaban jiki

Nama da qwai

Wadannan abinci sune tushen furotin. Jikin mutum yana buƙatar amino acid 20 don aiki daidai, 9 wanda dole ne a kawo shi kai tsaye tare da abinci. Chicken da naman sa ana ɗaukar su ne mafi mashahuri saboda ƙananan abun cikin su. Ham, naman alade da sauran nau'in naman alade suna da yawan lipids, don haka amfaninsu ya zama iyakance.

A dafa abinci, yi amfani da fatar, tafasa, bushewa, hurawa. Dole ne a haɗe shi da kayan marmari ko stewed, hatsi.

Nama da qwai - samfuran mallakar ƙungiyar GI

Kifi da abincin teku

Muhimmancin wannan rukunin ya ta'allaka ne da cakuduwa mai amfani mai omega-3 mai, wanda ke taka rawa sosai wajen matakan kariya daga cututtukan zuciya. Bugu da kari, kifi da abincin abincin teku sun ƙunshi:

• phosphorus da alli - don aiki na yau da kullun na tsarin musculoskeletal da kyakkyawan hakora;
• jan ƙarfe - don haɗin ƙwayoyin jini, abubuwan haɗin haɗin jiki da jijiyoyin jijiya;
• aidin - don aiki na yau da kullum na glandar thyroid;
• baƙin ƙarfe - don ƙirƙirar haemoglobin da jigilar oxygen zuwa sel da kyallen takarda na jiki;
• potassium - don dacewa da aiki na tsarin tsoka, ƙwayar jijiya, hauhawar jini;
• magnesium - don daidaita tsarin metabolism, ingantaccen aiki na tsarin musculoskeletal, samuwar DNA;
• zinc - don ikon ɗaukar ciki, da dawo da aikin sojojin kariya.

Kale Kale yana da GI na 22, dafaffen crayfish - 5, dawain kifi - 50, sandunansu - 40. Sauran samfuran da ke cikin wannan rukunin suna da alamomin 0.

Abin sha

Ruwan ma'adinai shine ɗayan abin da aka ba da shawarar abin sha wanda aka yi amfani dashi a cikin amfanin yau da kullun (canteen) kuma azaman ɓangaren matakan matakan warkewa (curative-canteen, medical-mineral).

Juices wani katafaren shago ne na bitamin da ma'adanai. An zaɓi fifiko ne ga abin sha wanda aka yi shi, maimakon shagon ajiya, da yawan adadin ɗimammu da abubuwan adonsu. Mafi ƙwararrun masana sun fahimci ruwan 'ya'yan lemun tsami, tumatir, blueberry, dankalin turawa da rumman. Don bayar da ɗanɗano mai haske, ƙara ɗan zuma ko maple syrup.

Kodayake ana ɗaukar kofi mai kara kuzari, amma ya fi kyau a tattauna amfani da likitan ku ko masanin abinci mai gina jiki. Daga shayi, an fi son nau'ikan koren ganye, har ma da kayan girke-girke na ganye da suka dogara da rasberi da ganyayyaki shuɗi.

Al'adun giya gaba daya sunfi dacewa a cire su daga abinci. Wasu lokuta ana yarda da shi don amfani da bushewar giya (babu fiye da gilashi), abin sha na arba'in (ba fiye da 70-100 ml ba). Zai fi kyau ki ƙi barasa, gwal, giya mai zaki, musamman ga masu fama da cutar siga.

Abin sha - muhimmin sashi na abincin yau da kullun, wanda kuma yana buƙatar gyara

Alkalumman Lafiya Jiki

Babban CPIs suna da kyawawan kayan lambu: leas, fure na fure da cokali mai yatsa. Suna biye da ingantaccen kayan lambu waɗanda za a iya amfani da su duka biyu da daskararre (bishiyar asparagus, broccoli, artichoke, seleri, cucumbers, zucchini).

Game da CPI iri ɗaya (kusan 50) suna da kayan lambu kore, Legumes na kayan lambu da 'ya'yan itatuwa sabo. Matsayi na raka'a 35 yana ɗaukar kayan lambu waɗanda ke da sitaci a cikin kayan da ke cikin su (dankali, rutabaga, kabewa, karas, fasnips). Wuri na gaba an ba shi hatsi da nau'in kwayoyi (22 da 20). CPIs na 15 da ƙasa suna da samfuran masu zuwa:

• kifi
• kayayyakin kiwo;
• nama;
• qwai
• Cuku
• hatsi sarrafawa, kayayyakin burodi daga alkama;
• man shanu, margarine;
• duk nau'ikan Sweets.

Samfuran menu don ƙoshin lafiya da kuma cutar sankara

1. Karin kumallo: dafaffen kifi, kabeji da apple salatin, yanki na burodi, shayi mara nauyi.
2. Abin ci: shayi ba tare da sukari ba, kayan lambu puree.
3. Abincin rana: miyan kayan lambu, yanki na tafasasshen naman sa, burodi, apple, gilashin ruwan kwalba ba tare da gas ba.
4. Abun ciye-ciye: cheesecakes, compote.
5. Abincin dare: dafaffen kwai, ƙanƙan nama tare da kabeji, burodi, shayi.
6. Abun ciye-ciye: gilashin kefir.

Yana da mahimmanci a tuna cewa hana ƙuntatawa cikin abinci haramun ne. Jikin duka biyu na lafiya da mara lafiya yakamata ya karɓi dukkanin bitamin da ake buƙata, abubuwan da aka gano, abubuwa na abubuwan don ingantaccen aiki da kuma murmurewa mai sauri.