Dieters ambiri amayang'ana zakudya zochepa zomwe zimayambitsa njala, kupewa kudya ndi kuchepa. Kafukufuku wina amasonyeza kuti zakudya zochepa zowonongeka zingakuthandizeni kuchepa thupi. Koma sikuti umboni wonsewo ndi wotsutsana ndipo zikhulupiriro zina zotchuka za zakudya zochepa zowonongeka zingakhale zolakwika.
Kodi Zakudya Zam'mimba Zochepa Ndi Zotani?
Ambiri a dieters amakhulupirira kuti zakudya zochepa za m'magazi ndizo zomwe zimachititsa kuti shuga lanu liziwoneka mofulumira komanso mofulumira.
Zakudya zochepa za m'magazi zimachokera ku chikhulupiliro chakuti mungathe kuchepetsa kudya ndi kusunga mphamvu zowonjezera ngati mutasankha zakudya zomwe zili ndi chiwerengero cha 55 kapena zochepa.
Chitsanzo cha Zakudya Zam'mimba Zochepa Zochepa (GI Phindu la 55 kapena pang'ono)
- Lentils
- Chipatso champhesa
- Madzi
- Yams
- Hummus
- apulosi
- Balere
- Mkaka wambiri kapena mkaka wambiri
- Ma nyemba a soya
Zakudya zochepa za m'magazi zingaphatikizepo zakudya zamtengo wapatali monga mafuta, mkate wa chimanga kapena bar a Snickers. Zakudya zothandizidwa nthawi zambiri zimanyamula chizindikiro cha GI kuti asonyeze kuti ayesedwa kuti apereke mtengo wochepa wa glycemic.
Zakudya zochepa za m'magazi zikukhulupilira kuti ndi zabwino kwa zakudya zanu kusiyana ndi zakudya zakuthambo monga mkate, mbatata woyera, mpunga woyera ndi sodas okoma. Zakudya zazikulu za m'magazi zimakhulupirira kuti shuga lanu la magazi limathamanga mofulumira, motsogozedwa ndi kuviika komwe kungayambitse njala, kuchepa mphamvu ndi kusowa chakudya .
Kodi Zakudya Zochepa Zochepa Zingathe Kukuthandizani Kutaya Kunenepa?
Vuto la kudya zakudya zochepa zowonongeka ndikuti zakudya izi sizingakhale bwino kwa zakudya zanu.
Ndangokhalira kulankhula ndi Susan Kleiner PhD, RD, FACN, CNS, FISSN kuti afotokoze nthano zina zokhudza zakudya zochepa. Dr. Kleiner ndi mwini wake wa High Performance Nutrition ku Mercer Washington, yemwe analemba mabuku angapo pa zakudya komanso wapereka chakudya chokwanira kwa magulu a masewera olimbitsa thupi, othamanga okwera ndi olimpiki.
Akuti mfundo yoti zakudya zochepa zowonongeka ndizolakwika.
Malinga ndi Kleiner, mtengo wa glycemic index sumasonyeza kufulumira kwa chakudya cholowa m'magazi. "Glycemic index imapanga shuga wambiri wa magazi kwa nthawi yaitali. Simukupeza kuchuluka kwa kuchuluka kwa chiwerengero chimenecho," akutero, kufotokoza kafukufuku wamaphunziro ambiri. "Kungakhale kusiyana kochepa pa zomwe timakhulupirira, koma kusiyana kwakukulu kumatifunsa momwe timagwiritsira ntchito mfundozo."
Kodi kusiyana kotereku kumatanthauza chiyani pa dieters? Izi zikutanthauza kuti zakudya zochepa za m'magazi sizingapereke shuga zowonjezereka, zokhazikika, zowonjezera zakudya zamagazi zomwe amadalira. Ndipo zakudya zapamwamba zowonongeka sizingapangitse shuga wa magazi omwe angayesere kudya mopitirira muyeso.
Kuonjezerapo, Kleiner akuti zakudya zapakati zochepa zimakhala zathanzi kapena zabwino pa zakudya zanu. Amanena kuti ayisikilimu ndi chakudya chochepa kwambiri, koma sikuti ndibwino kusankha ngati mukuyesera kuchepetsa thupi. Ngakhale Crisco, akuti, ndi chakudya chochepa kwambiri.
Nanga bwanji za zakudya zomwe zimanyamula chizindikiro cha GI? Kleiner akuti dieters ayenera kukhala osakayikira pamene asankha zakudya zochokera pa chizindikiro. "Chizindikiro cha GI chimapereka anthu kukhala otetezeka ngati palibe chifukwa chomveka." Amalongosola kuti ena opanga akugwiritsa ntchito chizindikiro cha GI ngati malonda.
"Iwo akhoza kuwonjezera mafuta otchipa kuti atenge mtengo wochepa wa glycemic ndiyeno agwiritse ntchito chizindikiro cha GI pa phukusi."
Chakudya Chochepa Chakudya Chakudya Chakudya Chakudya Chopatsa Matenda
Ndiye ndi njira yabwino bwanji yosankhira zakudya zabwino ngati simungadalire kulondola kwa chiwerengero cha glycemic? Kleiner akuti dieters adzapindula ndi kudya zakudya zonse zomwe zili ndi zakudya zambiri. Zakudya zimenezo zikhoza kukhala zakudya zochepa zedi, koma nthawi zonse, ndipo nambala ya GI ikhoza kuwonjezera chisokonezo.
Iye anati: "Ndimakonda kuti anthu aganizire za chakudya chenicheni komanso osati za manambala osawerengeka." Kleiner akusonyeza kupanga zosankha pogwiritsa ntchito zakudya zamagulu ndi nzeru.
"Nambala ya GI nthawi zina ingagwiritsidwe ntchito ndi dieters kuti imveketse kudya zakudya zopanda thanzi monga ayisikilimu mmalo mwa zipatso." Pamapeto pake, chakudya chabwino kwambiri cha zakudya zanu ndi chakudya chomwe chimapatsa thanzi labwino ndi mafuta ochepa komanso osakwanira. Mndandanda wa glycemic sungakhale njira yabwino kwambiri yopezera zakudyazo.
Zotsatira:
Eelderink C1, Moerdijk-Poortvliet TC, Wang H, Schepers M, Preston T, Boer T, Vonk RJ, Schierbeek H, Priebe MG. "Kuyankha kwa chiwombankhanga sikungasonyeze kuti zakudya za tirigu zowonjezera zowonjezera zowonjezera zowonjezera zimakhala zowonongeka." Journal of Nutrition February 2012.
Coby Eelderink, Marianne Schepers, Tom Preston, Roel J Vonk, Lizette Oudhuis, ndi Marion G Priebe. "Zakudya zochepa zowonongeka mofulumira komanso mofulumira zingayambitse vutoli chifukwa cha kusiyana kwa minofu yomwe imapezeka m'mabambo abwino." Journal of American Clinic Nutrition September 18, 2012.
Schenk S, Davidson CJ, Zderic TW, Byerley LO, Coyle EF. . "Ndalama zosiyana siyana za zakudya zam'mawa sizichokera chifukwa cha shuga kulowa m'magazi koma kuchotsa shuga ndi minofu." American Journal of Clinical Nutrition October 2003.