Glycemic Index: Zomwe Zili Ndi Momwe Mungazigwiritsire Ntchito

Zamkati

• Kodi glycemic index ndi chiyani?
• Zakudya zochepa za glycemic
• Ubwino
• Momwe mungatsatire
• Mndandanda wamagulu azakudya
• Zipatso
• Masamba
• Mbewu
• Nyemba
• Zogulitsa mkaka ndi njira zina zamkaka
• Zokometsera
• Zotsatira zophika ndi kucha
• Mfundo yofunika

Mndandanda wa glycemic ndi chida chomwe chimagwiritsidwa ntchito nthawi zambiri kulimbikitsa kasamalidwe kabwino ka shuga.

Zinthu zingapo zimakhudza mndandandanda wa chakudya, kuphatikiza kapangidwe kake ka michere, njira yophika, kukhwima, komanso kuchuluka kwa momwe wakonzera.

Chizindikiro cha glycemic sichingakuthandizeni kukulitsa kuzindikira kwanu pazomwe mukuyikamo mbale yanu komanso kumawonjezera kuchepa thupi, kuchepetsa kuchuluka kwa shuga wamagazi, komanso kuchepetsa cholesterol.

Nkhaniyi ikuyang'anitsitsa mndandanda wa glycemic, kuphatikiza zomwe zili, momwe zingakhudzire thanzi lanu, komanso momwe mungazigwiritsire ntchito.

Kodi glycemic index ndi chiyani?

Mndandanda wa glycemic (GI) ndi mtengo womwe umagwiritsidwa ntchito kuyeza kuchuluka kwa zakudya zomwe zimakulitsa shuga m'magazi.

Zakudya zimawerengedwa kuti ndi chakudya chotsika, chapakatikati, kapena chambiri cha glycemic ndipo chimayikidwa pamlingo wa 0-100.

Kutsika kwa GI kwa chakudya chapadera, kumachepa m'magazi anu ().

Nayi miyezo itatu ya GI:

• Zochepa: 55 kapena zochepa
• Zamkatimu: 56–69
• Pamwamba: 70 kapena pamwambapa

Zakudya zomwe zili ndi ma carbs oyeretsedwa komanso shuga zimakumbidwa mwachangu kwambiri ndipo nthawi zambiri zimakhala ndi GI yayikulu, pomwe zakudya zokhala ndi protein, mafuta, kapena fiber zambiri zimakhala ndi GI yotsika. Zakudya zomwe zilibe ma carbs sizinapatsidwe GI ndipo zimaphatikizapo nyama, nsomba, nkhuku, mtedza, mbewu, zitsamba, zonunkhira, ndi mafuta.

Zina zomwe zimakhudza GI yazakudya ndizopsa, njira yophika, mtundu wa shuga womwe ulimo, komanso kuchuluka kwa momwe wakonzera ().

Kumbukirani kuti chiwonetsero cha glycemic ndi chosiyana ndi glycemic load (GL).

Mosiyana ndi GI, yomwe silingaganizire kuchuluka kwa chakudya chomwe chimadyedwa, ma GL amawonjezera kuchuluka kwa ma carbs popereka chakudya kuti adziwe momwe zingakhudzire kuchuluka kwa shuga wamagazi ().

Pachifukwa ichi, ndikofunikira kuganizira zonse za glycemic index ndi glycemic load mukamasankha zakudya zomwe zingathandize kuthandizira shuga wambiri wamagazi ().

Mndandanda wa glycemic umagwiritsidwa ntchito kuyeza kuchuluka kwa chakudya chomwe chimakulitsa kuchuluka kwa shuga m'magazi anu. Kukwera kwa GI, kumakhudza kwambiri kuchuluka kwa shuga wamagazi.

Zakudya zochepa za glycemic

Zakudya zochepa za glycemic zimaphatikizapo kusinthanitsa zakudya ndi GI yapamwamba kwa iwo omwe ali ndi GI yotsika.

Ubwino

Kutsata zakudya zochepa za glycemic kumatha kukhala ndi maubwino angapo azaumoyo, kuphatikiza:

• Kupititsa patsogolo malamulo a shuga m'magazi. Kafukufuku wambiri apeza kuti kutsatira zakudya zochepa za GI kumatha kuchepetsa shuga m'magazi ndikusintha kasamalidwe ka shuga mwa anthu omwe ali ndi matenda amtundu wa 2 (,).
• Kuchuluka kwa kuwonda. Kafukufuku wina akuwonetsa kuti kutsatira zakudya zochepa za GI kumatha kuwonjezera kuchepa kwakanthawi kwakanthawi. Kafukufuku wowonjezereka amafunikira kuti adziwe momwe zimakhudzira kuwongolera kwakanthawi kwakutali (,,).
• Kuchepetsa cholesterol. Kutsata chakudya chochepa cha GI kumatha kuthandiza kuchepa kwa cholesterol yonse komanso LDL (yoyipa), zonsezi zomwe zimayambitsa matenda amtima (,).

Momwe mungatsatire

Zakudya zabwino, zochepa za glycemic ziyenera kukhala ndizakudya zochepa za GI, monga:

• Zipatso: maapulo, zipatso, malalanje, mandimu, mandimu, mphesa
• Masamba osakhazikika: broccoli, kolifulawa, kaloti, sipinachi, tomato
• Mbewu zonse: quinoa, msuwani, balere, buckwheat, farro, oats
• Nyemba: mphodza, nyemba zakuda, nandolo, nyemba za impso

Zakudya zopanda phindu la GI kapena GI yotsika kwambiri zitha kusangalalanso ngati gawo la chakudya chamagulu ochepa cha glycemic. Zikuphatikizapo:

• Nyama: ng'ombe, njati, mwanawankhosa, nkhumba
• Zakudya Zam'madzi: nsomba, nsomba, nkhanu, mackerel, anchovies, sardines
• Nkhuku: nkhuku, Turkey, bakha, tsekwe
• Mafuta: mafuta, mafuta a kokonati, mafuta a avocado, mafuta a masamba
• Mtedza: maamondi, mtedza wa macadamia, walnuts, pistachios
• Mbewu: nthanga za chia, nthangala za zitsamba, nyemba za hemp, mbewu za fulakesi
• Zitsamba ndi zonunkhira: turmeric, tsabola wakuda, chitowe, katsabola, basil, rosemary, sinamoni

Ngakhale palibe zakudya zoletsedwa pazakudya, zakudya zomwe zili ndi GI yayikulu ziyenera kukhala zochepa.

Zakudya zomwe zili ndi GI yayikulu ndizo:

• Mkate: mkate woyera, bagels, naan, mkate wa pita
• Mpunga: mpunga woyera, mpunga wa jasmine, mpunga wa arborio
• Mbewu: oats pomwepo, chimanga cham'mawa
• Pasitala ndi Zakudyazi: lasagna, spaghetti, ravioli, macaroni, fettuccine
• Masamba owuma: mbatata yosenda, mbatata, batala la ku France
• Katundu wophika: keke, ma donuts, ma cookie, ma croissants, ma muffins
• Zosakaniza: chokoleti, ma crackers, ma microwave popcorn, tchipisi, pretzels
• Zakumwa zotsekemera ndi shuga: koloko, madzi azipatso, zakumwa zamasewera

Mwachidziwikire, yesetsani kusinthitsa zakudya izi ndi zakudya zomwe zimakhala ndi GI yotsika ngati zingatheke.

Kutsata zakudya zochepa za glycemic kumaphatikizapo kusinthanitsa zakudya zomwe zili ndi GI yayikulu yokhala ndi njira zochepa za GI. Chakudya chochepa cha glycemic chingathandize kuchepetsa kuchuluka kwa shuga m'magazi, kuchepetsa mafuta m'thupi, komanso kukulitsa kuchepa kwakanthawi kwakanthawi.

Mndandanda wamagulu azakudya

Kudziwa GI ya zakudya zomwe mumadya nthawi zambiri kumatha kukhala kothandiza ngati mukutsata zakudya zochepa za glycemic.

Nawa malingaliro a GI pazosakaniza zochepa (, 11):

Zipatso

• Maapulo: 36
• Froberries: 41
• Madeti: 42
• Malalanje: 43
• Nthochi: 51
• Mango: 51
• Mabulosi abuluu: 53
• Chinanazi: 59
• Chivwende: 76

Masamba

• Kaloti (yophika): 39
• Zomera (zophika): 66
• Mbatata (yophika): 63
• Dzungu (yophika): 74
• Mbatata (yophika): 78

Mbewu

• Balere: 28
• Kinoya: 53
• Mafuta okugudubuza: 55
• Achibale: 65
• Mbuliwuli: 65
• Mpunga wofiirira: 68
• Mpunga woyera: 73
• Mkate wonse wa tirigu: 74
• Mkate Woyera: 75

Nyemba

• Soya: 16
• Nyemba za impso: 24
• Nkhuku 28
• Maluwa: 32

Zogulitsa mkaka ndi njira zina zamkaka

• Zofewa: 34
• Mkaka wosakanizika: 37
• Mkaka wonse: 39
• Ayisi kirimu: 51
• Mkaka wa mpunga: 86

Zokometsera

• Fructose: 15
• Shuga wa kokonati: 54
• Mazira a mapulo: 54
• Wokondedwa: 61
• Shuga shuga: 65

Kudziwa komwe zakudya zomwe mumakonda zimagwera pa glycemic index kumatha kukhala kosavuta kutsatira zakudya zochepa za glycemic.

Zotsatira zophika ndi kucha

Kwa zakudya zina, njira yophika yomwe imagwiritsidwa ntchito imatha kukhudza glycemic index.

Mwachitsanzo, zakudya zokazinga zimakhala ndi mafuta ochulukirapo, omwe amachepetsa kuyamwa kwa shuga m'magazi ndikuchepetsa GI (,).

Pakadali pano, kuwotcha ndi kuphika kumatha kuwononga wowuma wosagwiritsa ntchito - mtundu wa wowuma womwe umatsutsana ndi chimbudzi ndipo umapezeka kwambiri mu zakudya monga nyemba, mbatata, ndi oats - motero kukulitsa GI (,).

Mofananamo, kuwira kumaganiziridwa kuti kumathandizira kusunga wowuma wosagonjetsedwa ndikupita ku GI yotsika, poyerekeza ndi njira zina zophikira ().

Mukaphika zakudya monga pasitala kapena mpunga, kumawonjezera kukula kwa zomwe zili ndi wowuma, motero kukweza GI yawo. Mwakutero, ndibwino kuti muziphika zakudya izi mpaka zikafika pamalopo, kutanthauza kuti amakhalabe olimba akamakuluma (,).

Kuphatikiza pa njira yophika yomwe imagwiritsidwa ntchito, kukula kwake kumakhudzanso GI yazipatso zina, kuphatikiza nthochi. Izi ndichifukwa choti kuchuluka kwa starch yosagwira kumatsika panthawi yakucha, ndikupita ku GI ().

Mwachitsanzo, nthochi zokhwima kwathunthu zimakhala ndi GI ya 51, pomwe nthochi zosakhwima zimakhala ndi GI ya 30 (11) yokha.

Kukula kwake, komanso momwe zakudya zina zimaphikidwira ndikukonzekera, zimatha kukhudza GI yazomaliza.

Mfundo yofunika

Mndandanda wa glycemic, kapena GI, ndi njira yogwiritsira ntchito kudziwa kuchuluka kwa chakudya chomwe chingakhudze kuchuluka kwa shuga wamagazi.

Zinthu zingapo zimakhudza glycemic index ya chakudya, kuphatikiza kaphatikizidwe kazakudya, kukhwima, njira yophika, komanso kuchuluka kwa momwe akukonzera.

Kutsata chakudya chochepa cha glycemic kumatha kukupatsani maubwino angapo azaumoyo, chifukwa kumatha kuthandizira kuchuluka kwa shuga wamagazi, kutsitsa cholesterol yanu, ndikuwonjezera kuchepa kwakanthawi kwakanthawi.