Lenane la insulin le boima ba 'mele

Re se re tloaetse lijo tse ngata, ka taba ea hore khalori etsa qeto ea tsohle, tsohle, tsohle .. Re ithutile ho ja carbohydrate mahala , e kenelletse moqoqong index ea lihlahisoa tsa glycemic . Empa ho joalo! - mathata a boima a sala.
Empa bo-ramahlale, litsebi tsa phepo e nepahetseng le lingaka ha ba inehele, ba kenella ka hare ho mehato ea lekunutu ea ho laola boima ba 'mele.

Ha ke tsebe hore na batšehetsi bohle ba phepo e phetseng hantle ba tseba moelelo oa "insulinemic index", empa joalo ka ha ho etsahetse, e hloka feela ho tsotelloa ha ho theha lenane le phetseng hantle.

Lenane la insulinemic

Re tla tseba hore na ke eng le hore na ke hobaneng ha re lokela ho tseba ka eona!

E fapane GI (Bona lintlha mona)

AI (ha re ee liphoofolong tse hlaha, re tla bua hakhutšoanyane)

— sesupo sa lebelo le bophahamo ba tlhahiso ea insulin mabapi le ts'ebeliso ea sehlahisoa.

AI e qalile ho khetholloa ke Jenny (Jennette) Brand-Miller, moprofesa Univesithing ea Sydney.

Brand-Miller o hlokometse hore ntle le matšoao a kholo ea tsoekere ea mali ka boeona, o ka e ela hloko ka "insulin" e tlang ka lebelo lefe hona ka bongata hakae? le maemong ohle hore na tsoekere e phahameng e baka tlhahiso e matla ea hormone ena.

Haeba u tšaba ho ferekana mehopolong eohle, joale ke ha lefeela, hobane GI le AI maemong a mangata lia lumellana.
Ho na le likhopolo tse 'maloa feela tse ba khethollang, tseo re tla bua ka tsona sehloohong sena.

1. Liprotheine le mafura ha li na index ea glycemic, empa li na le index ea insulin.

Lihlahisoa tsa Liprotheine ha e na phello ho tsoekere, empa ama ka sekhahla sa tlhahiso ea insulin.

Mohlala, tlhapi (AI - 59) le nama ea khomo (AI - 51).

Sena ha se bolele hore lihlahisoa tsena li tlameha ho lahloa.
Ntle le moo, insulin ha e arabela bakeng sa lijo tse se nang phepo ea lik'habohaedreite e patiloe ho isa liprotheine le mafura ho sebete moo gluconeogeneis e hlahang teng.
Ka mantsoe a mang, "mofuta o khethehileng oa" non-carbohydrate "o kopantsoe, o fetela sethaleng sa ho bokella mafura le ho lula ka har'a sebete, cortex ea liphio le mesifa.
Ke mafura a matla bakeng sa mesifa.

Qeto e bonolo: nama le lihlapi ho ja, empa eseng ho ja lihlapi le nama ea khomo mmoho e nang le lik'habohaedreite tse fumanehang habonolo tse nang le "GI" (mohlala, litapole, raese e tšoeu, bohobe), li tšela tsoekere e ngata maling.

2. Tsoekere e phahameng + insulin e phahameng = boima bo fetang boima, libaka tse bolokiloeng mafura!

Bo-rasaense ba thehile seo lihlahisoa tse ling li bontšitse hore ha li na tšusumetso ho lebelo le bophahamo ba tlhahiso ea insulin.

Sena se bolela hore lijana tse tsoang ho bona li khona ho fana ka satiety nako e telele!

Lenane la Lihlahisoa tsa AI

Oli ea Olive - AI = 3
Avocado - AI = 5
Walnuts - AI = 6
Tuna - AI = 16
Kuku - AI = 20

Lihlahisoa tse nang le AI e phahameng

Libapali tsa AI ke limatlafatsi tse tšoanang tsa carbohydrate le starch!

Li-candy tsa jelly - AI = 120
Li-pancake le li-pancake tse tsoang ho phofo e tšoeu - AI = 112
Melon - AI = 95
Litapole - AI = 90
Li-Flakes tsa hoseng - AI = 70-113

Lihlahisoa tse peli tse bolotsana haholo: AI e phahameng e bapisoa le GI e tlaase

yoghur : GI - ho tloha 35 ho isa ho 63 ho latela sebopeho, AI - 90-115
li-oranges : GI ha e sa feta 40, AI ho fihlela 60-70).

Yogurt e holisang insulin ka litholoana le lihlahisoa tse ling tse nang le tsoekere e bonolo ho eona ke motsoako o mobe haholo bakeng sa setšoantšo sa hau!

Mme e se e le teng yoghurle lamunu - ho molemo ho lebala!

Empa ho molemo ho kenyelletsa mafura a phetseng hantle (linate, botoro le avocados) le khoho le tuna ka lenaneng!

Yoghur na le thuso, empa haeba hammoho ka likomkomere .

3. Ts'ebeliso ea lihlahisoa tse sa ferekanyeng tsoekere ea mali le ho lokolloa ha insulin ha li qobelle ho ba teng ha insulin resistance.

Boloetse bona ba metabolic bo hlaha, ha mmele o lahleheloa ke kutloisiso ea ona ea lihormone.

Mme joale botenya le bongata bo felletseng ba mafu bo hlaha.

Ela hloko fiber, e se nang GI, empa e etsa hore lijo tsa nama ea lik'habohaedreite li be molemo haholo, "ho hula" karolo ea letsoalo la glucose.

4. Li-acid tse ngata, ho kenyelletsa le lactic acid, li ama sekhahla sa ho lokolloa ha insulin.

Le ha li-yogurt le lihlahisoa tse ling tsa lebese tse tlotsitsoeng (tse belisitsoeng) li na le AI e phahameng, k'hamphani ka mohloli o mong oa li-organic acid (mohlala, likomkomere tse thonakiloeng) ba fokotsa sekhahla sa insulin haeba esita le bohobe bo tšoeu bo sebelisoa le bona.

Haeba u ja lijo tse nang le tsoekere e ngata haholo kapa tse tsoekere, u lokela ho li ja hammoho le ho hong a khebelitsoe kapa bolila.

Ho joalo, ena ke yoghur e nang le li-pickles, eseng ka li-eketso tsa litholoana.
Hopola Mogerike tatso ea tzatziki, e kenyelletsa yoghur, likomkomere, litlama le konofolo

Janette Brand-Miller oa Univesithi ea Sydney o hlokometse hore maemong a mang makhopho a senya insulin e ngata haholo ha a arabela tšebeliso ea mefuta e meng ea lijo tse nang le index e tlase ea glycemic.
Jeanette Brand-Miller bakeng sa papiso ha a ka a nka glucose (ha e le GI), empa bohobe bo bosoeu . Lenane la eona la glycemic le ntse le nkuoa e le 100.

Bakeng sa liteko le ho bala bobeli ba AI le GI, ha rea ​​ka ra sebelisa likarolo tsa sehlahisoa tse nang le 50 g ea lik'habohaedreite, empa likarolo tsa sehlahisoa tse hlahisang matla a lekanang: 1000 kilojoules (240 kcal.).

Sehlahisoa se matla sa AI (Stronger GI)

(Nomoro ea pele ke GI, nomoro ea bobeli ke AI Lihlahisoa tsa J. Brand-Miller)

Croissant - 74 le 79
Cupcake - 65 le 82
Li-cookie tsa Donuts - 63 le 74
Li-Cookie - 74 le 92
Mars Bar - 79 le 112
Liperekisi - 12 le 20
Yogurt - 62 le 115
Ice cream - 70 le 89
Li-Chips tsa litapole - 52 le 61
Bohobe bo tšoeu - 100 le 100
Bohobe ba Sefora - 71 le 74
Nama ea khomo - 21 le 51
Litlhapi - 28 le 59
Bananas - 79 le 81
Morara - 74 le 82
Liapole - 50 le 59
Li-Oranges - 39 le 60

Insulin - "conductor" oa tsoekere, insulin - Ena ke hormone e ikarabellang phetohong ea lik'habohaedreite hore e be glucose. Ha lijo tse nang le lik'habohaedreite li kena 'meleng, makhopho a pepeseha insulin.
Ho feta moo, lihormone li ikopanya le tsoekere 'me li e "fetisetsa" methapong ea mali ho kena liseleng tsa' mele: kantle le lihormone, tsoekere e ke ke ea kena lithong ka merafong ea sele. 'Mele o potlakisa tsoekere ho hlahisa matla hape, ebe o fetola masala hore e be glycogen' me a e tlohela hore e bolokoe linthong tsa mesifa le ka har'a sebete.
Haeba 'mele o sa hlahise insulin e lekaneng, tsoekere e ngata e eketseha maling, e bakang tsoekere lefu la tsoekere .
Boloetse bo bong bo amahanngoa le li-membrane tsa lisele tsa adipose. Lisele tsena, ka lebaka la lefu lena, li lahleheloa ke kutlo ea tsona mme ha li "lumelle" tsoekere ho. Ho bokellana ha tsoekere ho ka ntlafala botenya seo se boetse se baka lefu la tsoekere.

E le hore u se ke oa kula 'me u be monyebe, u lokela ho nahana ka lihlahisoa tsa AI.

Haeba GI e bonts'a sekhahla sa phetoho ea lintho ho glucose, joale AI ea lihlahisoa e bonts'a sekhahla sa tlhahiso ea "insulin" e hlokoang ho senya lihlahisoa.

AI e sebelisetsoa eng?

Bakeng sa phaello e sebetsang ea mesifa Baatlelete ba sebelisa index ea sehlahisoa sa insulin. Hangata e sebelisoa ke baatlelete ba pontšo ena bao ho kenngoa ha tsoekere ka potlako ho lekanang le phaello e potlakileng ea boima ba mesifa.
AI ha e sebetse feela kalafo ea mathata a metabolic empa hape bakeng sa ja . Ho bala AI ho bohlokoa bakeng sa ho boloka phepo e nepahetseng.

Ho fumana boima ho latela boemo ba makhopho a hau le tlhoko ea hau ea 'mele ho insulin. Motho ea nang le tšoelesa ea phetseng hantle a ka ja ntho e 'ngoe le e' ngoe ka bongata, ha a ntse a le boima bo tloaelehileng mme a sa felloe ke matla. Motho ea tloaetseng ho ba motenya o na le tloaelo ea ho hyperinsulinism 'me, ka lebaka leo, ho botenya.

Na ho na le menyetla ea ho theola boima ba 'mele?

Joale potso ke hore, ho etsa eng ka hona? Na ts'ebetso ee ea tlolo ea kutloisiso ea "insulin" e re sitisa ho fumana monyetla oa ho tlosa mafura a mangata?

Ntho ea bohlokoa — takatso (khothatso) le thuso ea setsebi se nang le boiphihlelo.

Moo u ka qalang

Tlosa ho tsoa phepelong ea lijo tse nang le GI e phahameng kapa AI:

1. lijana tse nang le tsoekere, lihlahisoa tsa phofo, litapole le raese e tšoeu,
2. Lijo tse nang le lik'habohaedreite tse ngata - lihlahisoa tse hloekisitsoeng (phofo, tsoekere, raese e tšoeu), tse hlahisoang ka mafolofolo (li-flakes tsa poone, popcorn le raese, liswipi tsa chokolete e koahetsoeng, biri),
3. lihlahisoa tse ncha - tse qetileng lilemo tse 200 li sa jeoa Russia (litapole, poone).

• ho tloha meroho - lihoete le lihoete,
• ho tsoa litholoana - libanana le morara.

Motsoako o Molemo ka ho Fetisisa oa Lihlahisoa

• lijana tse nang le sejo se phahameng: litapole, bohobe, lierekisi - li se ke tsa kopana le protheine: tlhapi, chisi ea chisi, nama,
• ja lijo tse halikiloeng ka mafura a limela, le botoro hammoho le meroho.
• Lijo tse futhumetseng tsa lijo tsa setofo tsa carbohydrate ha lia lumelloa
• protheine le mafura li loketse lik'habohaedreite tse potlakileng, empa eseng meroho ho hang,
• mafura a sa kopaneng le li-carbohydrate tse rarahaneng ke motsoako o molemo ka ho fetisisa.

U ka tsamaisa lintho joang ka lijo

lijo tsa hoseng - squirrels,
lik'habohaedreite tse potlakileng le starch - ho fihlela lihora tse 14,
bakeng sa lijo tsa mantsiboea, lik'habohaedreite tse thata le protheine (mohlala, raese e nang le matsoele a khoho).

Ka bomalimabe, ho ke ke ha khoneha ho fumana hore na AI ea lihlahisoa tsa lijo ke efe . Ka hona, o ka sebelisa tafole e ikhethang

Tafole ea AI ea Lijo

Ho latela boemo ba AI, lihlahisoa li arotsoe ka mekhahlelo e meraro.

1. eketsa palo ea insulin: bohobe, lebese, litapole, thepa e halikiloeng, li-yogurts tse nang le lifilimi,
2. ka AI e tloaelehileng: nama ea khomo, tlhapi,
3. AI e tlase: oatmeal, buckwheat, mahe.

Mabenyane a Caramel 160
Mars Bar 122
Litapole tse phehiloeng 121
Beans 120
Filler Yogurt 115
Litholoana tse omisitsoeng 110
Beer 108
Bohobe (Bosoeu) 100
Kefir, lebese le halikiloeng le halikiloeng, ka yogurt, tranelate e bolila 98
Bohobe (Bosootho) 96
Li-Cookie tse Bokhutšoanyane ba 92
Lebese 90
Ice cream (ntle le glaze) 89
Cracker 87
Ho baka, morara 82
Banana 81
Rice (e tšoeu) 79
Poone e thunya 75
Potato e Fetohileng Haholo 74
Rice (sootho) 62
Litapole tsa litapole 61
Orange 60
Liapole, mefuta e fapaneng ea litlhapi 59
Lekala bohobe 56
Popcorn 54
Beef 51
Lactose 50
Muesli (ntle le litholoana tse omisitsoeng) 46
Cheese 45
Oatmeal, bijoux 40
Mahe a likhoho 31
Pearl harese, lensisi (botala), li-cherries, litholoana tsa morara, chokolete e lefifi (70% cocoa) 22
Litapole, linaoa, apricots 20
Lettuce la lamunu, langa le le lej, lero la lipalesa, konofolo, lieie, li-mushroom, pepere (botala), broccoli, hop 10
Peo ea soneblomo (Eseng ea kotuloa) 8

Tsatsiki oa Kreta

Lithako

• 500 g yoghur ea Greek (mafura a 10%)
• 1 likomkomere
• 4 li-clove tsa konofolo, tse ncha
• letsoai, pepere - ho latsoa

Kopanya yoghur ea Greek hantle.

Ebola likomkomere 'me u li tšele ka likhaba.
Tšela likomkomere ebe o emela hore lero la likomkomere le qale.
Ebola konofolo ka nako e le 'ngoe.
Senya ka yogurt.
Tšela likomkomere ka lesela le hloekileng mme o pepese.
Kenya likomkomere ho yogurt ebe u kopanya.
E re e eme hanyane 'me e be nako le letsoai (ka hloko) le pepere.

Insulin e bapala karolo efe 'meleng?

Ka har'a sele ea mafura ho na le sebopeho se nang le letso-letso - triglycerides. Mme ho na le mafura a mahala a mafura haufi, ho na le a mangata a 'ona, a phallela ka seleng ea mafura, a phalle ... Ts'ebetso ena e ntse e tsoela pele - ho tsamaea, ho robala, jj

Ho feta moo, insulin e bolokoa. Maemo a insulin: boholo, bohareng, bo tlase. Mme ka nako e 'ngoe, ha insulin e phahama, ho hlaha lebone le lefubelu -' me mafura ohle a mahala a mafura a potlakile kahare ho sele ena, a rekisoa ka bongata mme ho na le makhetlo a 2 ho feta a bona.

Mohlala. Liapole kapa libanana li na le lik'habohaedreite tseo insulin e patiloeng ho tsona. Ja apole e le 1 le insulin e bolokiloe nakong ea lihora tse tharo. Ka mantsoe a mang, kamora lihora tse 3 u ka qala ho ikoetlisa boikoetlisong, e-ea bakeng sa aerobics, tlole ropo - empa kantle ho lik'habohaedreite, u ke ke ua chesa grama e le 'ngoe ea mafura.

Ka hona, index ea insulin e bohlokoa haholo! Kamehla o tšoantšoa le index ea glycemic.

Lenane la glycemic - tekanyo ea ho tlala ha mali le tsoekere.

Sehlahisoa se seng le se seng se na le li-indices tsa glycemic tse 'maloa. 'Me lits'ebetso tsena li ipapisitse le lintho tse ngata: ho kamoo sehlahisoa se neng se hlophisitsoe kateng le sehlahisoa se seng seo se se kopanyang.

Phoso e kholo ha u sebelisa chisi ea cottage

Mohlala, chisi ea chisi ke lijo tse ratoang haholo ke batho ba bangata mantsiboea. Cheese ea Cottage e rekoa hobane e na le calcium. Haholo-holo mokhoeng ona ke chisi e tlase e nang le mafura - mme calcium e tsoang ho chisi e se nang mafura ha e anngoe, empa e nkuoa feela ho tsoa chisi ea boleng bo phahameng ea boleng bo phahameng. Empa le chisi e nang le mafura a tlase e phahamisa maemo a insulin ho feta sengoathoana sa chokolete.

Hormone e holang ho motho e moholo, o ikarabella ho qala ho chesa mafura bosiu. 'Me bosiu o chesa ligrama tse 150 tsa lithane tsa adipose (metsotso e 50 feela). Haeba insulin e lokolloa mantsiboea, joale e tla thibela ketso ea hormone ena. Mme bosiu, mafura a tukang a ke ke a ba teng.

U ke ke ua ja chisi ea chisi bosiu. Insulin e tla ntšoa chisi ea chisi mme karabelo ea inhibition ea kholo ea bohlokoahali ea kholo, e thusang ho chesa mafura bosiu, e tla etsahala.

Haeba u ja karolo ea nama ea nama ea kolobe, ho etsa mohlala, lard ea bosiu. Sehlahisoa sena se na le index ea insulin e tlase. Insulin e batla e sa hlahelle ebile tsohle li tla loka - re tla theola boima ba 'mele. Re khothaletsa le melao: se sa lokelang ho jeoa ho theola boima ba 'mele.