Ndekọ mkpịsị glycemic bụ ọnụego mmụba nke glycemia mgbe ị risịrị otu ngwaahịa. Ọbara glucose na-abawanye mgbe ọghara nke carbohydrates na monosaccharides na eriri afọ na akụrụ ha banye n'ọbara. Hormone nke a na - akpọ pancreatic hormone (insulin) na - enyere aka glucose na - abanye n’ime sel na akwara nke anụ ahụ, si otú ahụ na-ebelata ọnụọgụ ọbara ya.
Ọrịa shuga mellitus, oke ibu, pathology nke ngwa endocrine - ọnọdụ chọrọ nlebara anya mgbe niile na ego nke carbohydrates natara, yana mmetụta ha na ọnụego shuga. Maka nke a, ihe ọmụma banyere GI chọrọ.
Kukumba
Ndekọ mkpịsị glycemic bụ 20, ọnụ ahịa kalori bụ 15 kcal maka ngwaahịa ọhụrụ yana 11 kcal maka nnu nnu. N'agbanyeghi eziokwu na otutu kukumba bu mmiri, o nwere vitamin B-usoro, acid di nkpa (ascorbic, pantothenic, nicotinic).
Pectins na eriri nri na - enye aka na nhazi nke nri nri, mwepụ nke cholesterol. Site na oke ibu na “kukumba na-atọ ụtọ” na-enyere aka wepu edema. Ndị na - eri nri nwere echiche na ọ dị mkpa iwebata ụbọchị "kukumba" na - adịghị ewebata nri. N'ime oge a, ọ bụ ihe na-achọsi ike belata mmega ahụ ma rie ihe ruru 2 n'arọ nke "ndị bi" nke ogige ahụ.
Kukumba - isi iyi nke vitamin na mineral
Zukini na zukini
Ngwaahịa ndị a nwere otu usoro glycemic otu - 15, nke a na-ewere dịka ọnụego dị ala. Zucchini bara uru maka obere kalori - 25 kcal. Nọmba ndị a na-ezo aka naanị na akwụkwọ nri dị ọhụrụ. Dịka ọmụmaatụ, zucchini eghe, dị ka caviar sitere na ngwaahịa a, nwere ọnụọgụ nke 75 nkeji. Ọ ga-aba uru karịa ka ịgbanye mkpụrụ osisi ma ọ bụ mkpụrụ osisi (ma ị baghị ya). A nabatara ya iji ha esi nri stew, nke mbụ.
Njirimara bara uru nke ngwaahịa:
Ndekọ mkpịsị glycemic nke Kiwi na mkpụrụ osisi ndị ọzọ- ọkwa nke ascorbic acid na-eweghachi ihe nchebe nke anụ ahụ, na-ewusi arịa ọbara, na-edozi mgbasa ọbara;
- retinol, nke bụ akụkụ nke ihe mejupụtara ahụ, na-enye aka n'ịrụ ọrụ kwesịrị ekwesị nke onye nyocha ahụ;
- pyridoxine na thiamine na-etinye aka na sistemụ akwara na etiti;
- zinc na-enye aka na nhazi ohuru, ezigbo ọnọdụ akpụkpọ ahụ na usoro ha;
- calcium na-ewusi ọnọdụ nke usoro akwara ike;
- folic acid na-akwado usoro ụjọ ahụ, ọ bara uru n'oge ime ime nwa ebu n’afọ.
Ugu
N'ụdị raw na stewed, o nwere nchịkọta glycemic nke 75, nke bụ nnukwu ọnụ ọgụgụ, mana ngwaahịa nwere obere kalori. Ndị ọkà mmụta sayensị egosila na n’agbanyeghi na GI dị elu karịa ka a ga-esi kwe omume, ugu na-akwalite ịmụgharị mkpụrụ ndụ akwara, na-amụba ọnụ ọgụgụ mkpụrụ ndụ beta nke agwaetiti Langerhans-Sobolev. Nke a bụ uru ọ baara ndị ọrịa nwere ọrịa shuga.
Ugu - ngwaahịa nwere ezigbo uru na pancreas
Na mgbakwunye, ojiji nke ugu bụ mgbochi nke atherosclerosis na anaemia. Akwukwo nri ndu nwere ike wepu oke mmiri n’ahụ, na -ebelata izere. Nri ahụ gụnyere pulp, mkpụrụ, ihe ọ juiceụ juiceụ, mmanụ ugu.
Kabeeji
Ndekọ mkpịsị glycemic (15) wepụtara ngwaahịa a dị ka otu akwụkwọ nri nke ji nwayọọ nwayọọ na-abawanye shuga ọbara. Mkpụrụ osisi na-acha ọcha kwesịrị ekwesị maka ọrịa digestive, ọrịa imeju na ọnya, na ọgwụgwọ nke ọrịa anụ na nkụ. O nwere otutu ihe ato amino acid di nkpa bu ihe di nkpa maka aru mmadu (methionine, tryptophan, lysine). Na mgbakwunye, kabeeji nwere:
- retinol;
- B-otu vitamin;
- vitamin K;
- acid nke ascorbic;
- potassium
- site
Sauerkraut kwesịrị nlebara anya pụrụ iche. A na-atụ aro ya maka ndị ọrịa nwere ọrịa mellitus na ndị na-arịa oke ibu. N'oge gbaa ụka, a na - agbanwe saccharides ndị mejupụtara ngwaahịa a na lactic acid. Ọ bụ ya na-eme ka mgbaze ahụ kwụsịlata ma weghachi microflora, na-ewepu cholesterol na nsị.
Tomato
Ngwaahịa ahụ nwere GI nke 10 ma naanị 18 kcal n'ime 100 g. Mkpụrụ osisi tomato nwere vitamin B, ascorbic acid, calciferol, eriri, acid na protein. A na-ewere choline dị ka acid dị mkpa. Ọ bụ ya na -ebelata nguzobe nke akwara n'ime imeju, na-ewepu cholesterol nke ukwuu ma na-akwado nguzobe nke haemoglobin.
Tomato - onye “na-acha ọbara ọbara” nke ihe ndina ahụ, nke nwere mmetụta mgbochi sclerotic
Tomato nwere ihe ndị a na-esonụ:
- serotonin, nke bụ akụkụ nke ihe mejupụtara, na-eme ka ọnọdụ dị mma ma na-achịkwa nguzozi nke mmetụta uche;
- lycopene bụ ọgwụ antioxidant dị ike;
- ọgwụ na-agbanwe agbanwe na-enwe mmetụta mgbochi mkpali;
- ọbara dị gịrịrị, na-egbochi ịmalite ịmịnye ọbara;
- mmetụta bara uru na imeju.
Letus
Ndepụta nke glycemic na-adabere na agba nke ngwaahịa (ọbara ọbara - 15, akwụkwọ ndụ akwụkwọ ndụ na odo - 10). N'agbanyeghị agba, ngwaahịa bụ ụlọ nkwakọba ihe nke vitamin C, A, E, ìgwè nke B, yana zinc, magnesium, phosphorus na potassium.
Carrots
Ngwaahịa anụ nwere GI nke 35, ma n'oge ọgwụgwọ ọ na-agbago na nkeji iri asatọ na asatọ. Mmetụta dị mma nke ngwaahịa ahụ ka dị. Asi nri, nke bụ fiber, dị na karaka, nwere mmetụta dị mma na ngwe nri. Ọ na -ebelata nnabata nke carbohydrates n'ime ọbara site na eriri afọ, nke na-enye gị ohere iri ngwaahịa a, nke nwere ntụ ọka glycemic dị elu.
Carrots - ngwaahịa na-agbanwe arụmọrụ nke glycemic index n'oge ọgwụgwọ okpomọkụ
Carrots nwere ike eghe, stewed, butere, sie, ihe ọ juiceụzedụ sitere na ya. Isi ihe abụghị ịtinye shuga n'oge isi nri. Atụmatụ:
- enwere ike iji ya mee ihe n ’ocha ma obu tinye ya na ngwaahịa ndi ozo;
- kefriza anaghị emebi ihe bara uru;
- na-arịa ọrịa shuga, ọ bara uru iji karọt grated n'ụdị dị ọcha ma ọ bụ n'ụdị nduku mashed.
Radish
Ndepụta nke glycemic nke ngwaahịa ahụ bụ 15, calories - 20 kcal. Onu ogugu ndi a weputara ihe ojoo dika ngwa GI di ala, nke putara na anara ha nke oma kwa ubochi.
Radish bu nkpuru akwukwo nri nke di n’ime akwukwo nri nke adi n’iru nwa oge, na enye ya tomato na cucumbers. Radish nwere fịred, magnesium, sodium, calcium, fluorine, salicylic acid, tocopherol, na vitamin nke ya n'ụdị nke ya.
Ngwakọta ahụ nwere mmanụ mọstad, nke na-enye gị ohere ịhapụ nnu n'ime usoro esi nri n'ihi otu ụtọ nke akwukwo nri. Ọ bụ oriri ha bụ ihe mgbochi na mmepe nke ọrịa obi, arịa ọbara na akụrụ.
Beetroot
GI nke akwukwo nri ndu bu 30, sie ihe ruru iri isii na isii. Ngwaahịa osisi na-acha ọbara ọbara bara uru n'ọtụtụ ọrịa. Ngwakọta ya bara ụba na ihe ndị sitere n'okike, vitamin, fiber, acid. Fiber na-akwalite motility eriri afọ, na-eme nri mgbaze. Ihe ndị na-esite na trace na-enye aka na iweghachi metabolism.
Beetroot - akwukwo nri nwere uto hypotensive
Site na ọrịa shuga na oke ahụ dị oke mkpa, ọ dị mkpa iji nyochaa ọnọdụ nke akwara ọbara na sistemụ ọbara, belata ọbara mgbali elu, wepụ cholesterol ahụ n'ahụ. Nke a bụ ihe na-enye aka na mkpọrọgwụ biiti.
Nduku
Akwukwo nri kachasi nma nke ekwuputaghi n’elu maka ndi oria shria na ndi mmadu n’anabata ibi ndu ha. A gaghị akpọ mpempe akwụkwọ glycemic nduku: ala:
- na ndu - 60;
- sie poteto - 65;
- eghe eghe na friji - 95;
- puree - 90;
- ibe nduku - 85.
Ihe dị kalori nke ihe ọkụkụ na-adaberekwa n'ụzọ nke nkwadebe ya: raw - 80 kcal, sie - 82 kcal, eghe - 192 kcal, chips - 292 kcal.
Njirimara bara uru nke akwukwo nri:
- nwere obere amino asịd dị mkpa maka ahụ mmadụ;
- nwere mmetụta alkalizing (akwadoro maka ọrịa akụrụ, gout);
- eji ọgwụ ogwu mee ihe maka ọgwụgwọ nke ọrịa akpụkpọ;
- ihe ọụ potatoụ nduku nwere uru bara uru na steeti mucosa gastric, na-enye aka na ọgwụgwọ nke ọnya.
Akwụkwọ nri nwere akụrụngwa yiri nke mkpụrụ osisi ahụ, nwere obere ascorbic acid na ihe mejupụtara. E nyere tebụl akwụkwọ nri glycemic nke inine na esi nri esiri esi, kalori ọdịnaya ha, yana ọdịnaya protein, lipids na carbohydrates n'okpuru.
Ofmara banyere ndị na - egosi ihe na - enye gị ohere idozi nri, na - abawanye ma ọ bụ belata oke ojiji nke ngwaahịa ụfọdụ.
