Glycemic index ndi matenda ashuga

Glycemic index (GI) ndiyeso ya momwe chakudya chingapangitsire shuga (glucose) wamagazi mwachangu. Zakudya zokha zomwe zili ndi chakudya ndizomwe zimakhala ndi GI. Zakudya monga mafuta, mafuta, ndi nyama zilibe GI, ngakhale mwa anthu omwe ali ndi matenda ashuga, amatha kukhudza shuga wamagazi.

Mwambiri, zakudya zochepa za GI zimawonjezera shuga m'thupi lanu. Zakudya zomwe zili ndi GI yapamwamba zimawonjezera magazi m'magazi mwachangu.

Ngati muli ndi matenda ashuga, zakudya zapamwamba za GI zimatha kukupangitsani kukhala kovuta kuchepetsa matenda ashuga.

Si chakudya chonse chomwe chimagwira ntchito mofanana mthupi. Zina zimayambitsa kutsuka kwa shuga wamagazi, pomwe zina zimagwira ntchito pang'onopang'ono, zimapewa kutuluka kwakukulu kapena mwachangu shuga wamagazi. Mndandanda wa glycemic umayankha kusiyanaku pogawa nambala yazakudya zomwe zimawonetsa momwe amachulukitsira shuga m'magazi msanga poyerekeza ndi shuga weniweni (shuga).

Mulingo wa GI umachokera ku 0 mpaka 100. Shuga wosasunthika ali ndi GI wapamwamba kwambiri ndipo amapatsidwa mtengo wa 100.

Kudya zakudya zochepa za GI kungakuthandizeni kuti muzitha kuwongolera shuga wanu wamagazi. Kusamala GI yazakudya kungakhale chida china chothandizira kuthana ndi matenda ashuga, komanso kuwerengera kwamahydrohydrate. Kutsata chakudya chotsika kwambiri cha GI kungathandizenso kuchepetsa thupi.

Zakudya zochepa za GI (0 mpaka 55):

• Bulgar, balere
• Pasitala, mpunga wophika (wosinthidwa)
• Kinoya
• Mchere wambiri wa fiber
• Oatmeal, chodulidwa chachitsulo kapena chokulungika
• Kaloti, masamba osakhuthala, amadyera
• Maapulo, malalanje, zipatso, ndi zipatso zina zambiri
• Mtedza, nyemba zambiri, ndi nyemba zambiri
• Mkaka ndi yogurt

Zakudya zapakati pa GI (56 mpaka 69):

• Pita mkate, mkate wa rye
• Msuwani
• Mpunga wabulauni
• Zoumba

Zakudya zapamwamba za GI (70 ndi kupitilira apo):

• Mkate woyera ndi bagels
• Mbewu zambiri zopangidwa ndi oatmeal, kuphatikiza ma flakes
• Zakudya zambiri zokhwasula-khwasula
• Mbatata
• Mpunga woyera
• Wokondedwa
• Shuga
• Chivwende, chinanazi

Pokonzekera chakudya chanu:

• Sankhani zakudya zomwe zili ndi GI yotsika mpaka yapakatikati.
• Mukamadya chakudya chambiri cha GI, muphatikize ndi zakudya zochepa za GI kuti muchepetse kuchuluka kwama glucose anu. GI ya chakudya, komanso momwe zimakhudzira anthu omwe ali ndi matenda ashuga zimatha kusintha mukamaziphatikiza ndi zakudya zina.

GI ya chakudya imakhudzidwa ndi zinthu zina, monga kupsa kwa chipatso. Chifukwa chake muyenera kuganizira zambiri kuposa GI ya chakudya mukamasankha bwino. Posankha chakudya, ndibwino kuti musunge izi.

• Kukula kwa magawo kulibe kanthu chifukwa ma calories amafunikabe, komanso kuchuluka kwa chakudya. Muyenera kuyang'anitsitsa kukula kwa gawo ndi kuchuluka kwa chakudya chomwe mukudya, ngakhale mutakhala ndi zakudya zochepa za GI.
• Mwambiri, zakudya zosinthidwa zimakhala ndi GI yayikulu. Mwachitsanzo, msuzi wazipatso ndi mbatata yomweyo amakhala ndi GI yayikulu kuposa zipatso zonse ndi mbatata zophika.
• Kuphika kumatha kukhudza GI ya chakudya. Mwachitsanzo, pasitala wa al dente ali ndi GI yotsika kuposa pasitala yophika.
• Zakudya zomwe zili ndi mafuta ambiri kapena CHIKWANGWANI zimakhala ndi GI yotsika.
• Zakudya zina zochokera m'gulu lomwelo la zakudya zimatha kukhala ndi mitundu yosiyanasiyana ya GI. Mwachitsanzo, mpunga woyera wosinthidwa wautali wokhala ndi GI wotsika kuposa mpunga wofiirira. Ndipo mpunga woyera waufupi uli ndi GI wapamwamba kuposa mpunga wofiirira. Momwemonso, oats kapena ma grits ofulumira amakhala ndi GI yayikulu koma ma oats athunthu ndi chimanga cham'mawa cham'mawa chimakhala ndi GI yotsika.
• Sankhani zakudya zosiyanasiyana zopatsa thanzi kukumbukira kufunika kwa chakudya chonse komanso GI yazakudya.
• Zakudya zina zapamwamba za GI zili ndi michere yambiri. Chifukwa chake yesetsani izi ndi zakudya zochepa za GI.

Kwa anthu ambiri omwe ali ndi matenda ashuga, kuwerengera ma carbohydrate, kapena kuwerengera kwa carb, kumathandiza kuchepetsa chakudya kuti chikhale chopatsa thanzi. Kuwerengera kwa carb komanso kusankha zakudya zopatsa thanzi komanso kukhala ndi thanzi labwino kungakhale kokwanira kuti muchepetse matenda ashuga ndikuchepetsa chiopsezo cha zovuta. Koma ngati zikukuvutani kuwongolera shuga wamagazi kapena mukufuna kuwongolera mwamphamvu, muyenera kuyankhulana ndi omwe amakuthandizani kuti mugwiritse ntchito index ya glycemic ngati gawo lazomwe mungachite.

Bungwe la American Diabetes Association. 5. Kuthandiza kusintha kwamakhalidwe ndi moyo wabwino kuti zitukule zotsatira zathanzi: Miyezo Yachipatala mu Matenda A shuga-2020. Chisamaliro cha shuga. 2020; 43 (Suppl 1): S48-S65. PMID: 31862748 pubed.ncbi.nlm.nih.gov/31862748/.

Tsamba la American Diabetes Association. Glycemic index ndi matenda ashuga. www.diabetes.org/glycemic-index-and-diabetes. Idapezeka pa Okutobala 18, 2020.

MacLeod J, Franz MJ, Handu D, ndi al. Malangizo a Academy of Nutrition and Dietetics Nutrition othandizira mtundu wa 1 ndikulemba matenda ashuga a 2 akuluakulu: zakudya zopezera umboni umboni ndi malingaliro. Zakudya Zamtundu wa J Acad. 2017; 117 (10) 1637-1658. (Adasankhidwa) PMID: 28527747 adatuluka.ncbi.nlm.nih.gov/28527747/.

• Shuga wamagazi
• Zakudya Zamatenda