Glycemic Index - Dziwani kuti ndi chiyani komanso momwe amachepetsa chilakolako

Zamkati

• Ndondomeko ya glycemic ndi glycemic katundu
• Momwe mungadziwire glycemic index ya zakudya
• Ndondomeko ya Glycemic yopititsira patsogolo maphunziro

Mndandanda wa glycemic ndi chisonyezero cha liwiro lomwe zimam'patsa chakudya zimafika m'magazi ndikusintha shuga wamagazi, womwe ndi mulingo wama shuga. Chifukwa chake, zakudya zokhala ndi kagayidwe kochepa ka glycemic, monga nyemba, mapeyala ndi oat bran, zimasunga shuga wamagazi kwa nthawi yayitali, zomwe zimachedwetsa kuyamba kwa njala mukatha kudya.

Kuchokera pamalingaliro a glycemic index, zakudya zimagawika m'magulu atatu:

• GI wotsika: pamene index ya glycemic ndi yochepera kapena yofanana ndi 55;
• Wapakatikati IG: pamene index ya glycemic ili pakati pa 56 mpaka 69;
• Mkulu GI: pamene index ya glycemic ndi yayikulu kuposa kapena yofanana ndi 70.

Kuti mugwiritse ntchito zakudya zazikuluzikulu, onani gome lathunthu la glycemic index of carbohydrate.

Ndikofunika kukumbukira kuti mndandandanda wa glycemic umangogwiritsidwa ntchito pazakudya zomwe zimapangidwa makamaka ndi chakudya, monga chimanga, pasitala, maswiti, mpunga, mbatata, zipatso, zopangira mkaka ndi ndiwo zamasamba, ndipo sizipezeka pazakudya zopangidwa ndi mapuloteni komanso mafuta, monga nyama, mazira, maolivi ndi batala, chifukwa sizimasintha magazi.

Ndondomeko ya glycemic ndi glycemic katundu

Ngakhale index ya glycemic ikufanana ndi liwiro lomwe chakudya m'thupi chimakulitsa shuga m'magazi, kuchuluka kwa glycemic kumalumikizidwa ndi kuchuluka kwa chakudya chomwe chimapezeka mchakudyacho: kuchuluka kwamahydrohydrate, kusintha kwamwazi m'magazi.

Gulu la glycemic katundu limapangidwa motere:

• Katundu wotsika wa glycemic: imayendera mpaka 10;
• Avereji ya glycemic katundu: makhalidwe kuyambira 11 mpaka 19;
• Mkulu glycemic katundu: makhalidwe ochokera ku 20.

Katundu wa glycemic ndiwofunika chifukwa nthawi zambiri chakudya chomwe chimakhala ndi glycemic index sichitha kusintha magazi m'magazi molakwika. Mwachitsanzo, chivwende chimakhala ndi glycemic index komanso glycemic 4 yokha, zomwe zikutanthauza kuti kagawo ka chivwende sichikhala ndi zopatsa mphamvu zokwanira kukweza shuga wamagazi mopitilira muyeso.

Momwe mungadziwire glycemic index ya zakudya

Kuti mukhale otsimikiza zakufunika kwa glycemic index ya zakudya, muyenera kuyang'ana patebulopo, koma malangizo otsatirawa ndi othandiza kuti muwone ngati chakudya china chili ndi index yotsika kapena yotsika ya glycemic:

1. Chakudya chophika kwambiri kapena chosakidwa kwambiri, chimakulitsa chisonyezo chake cha glycemic: timadziti timakhala ndi cholozera cha glycemic kuposa zipatso zonse; mbatata yosenda imakhala ndi chilinganizo chambiri cha glycemic kuposa mbatata yophika yonse;
2. Chipatso kapena masamba akakhwima, ndiye kuti chimakulitsanso chimfine;
3. Zipatso zosenda ndi ndiwo zamasamba zimakhala ndi index yotsika ya glycemic kuposa yosenda;
4. Chakudya chikakhala chophika motalika, chimakulitsa kuchuluka kwa glycemic: mtandaal dente ali ndi index m'munsi glycemic kuposa pasitala yophika bwino.

Chifukwa chake, njira yabwino yopewera zakudya zokhala ndi glycemic index ndikudya chakudya mwanjira yachilengedwe, kudya zipatso za masamba ndi masamba ngati zingatheke ndikupewa zopangidwa ndi mafakitale. Onani zitsanzo za zakudya zomwe zili ndi index ya glycemic index.

Ndondomeko ya Glycemic yopititsira patsogolo maphunziro

Musanaphunzitsidwe, muyenera kudya zakudya zokhala ndi index ya glycemic yotsika pang'ono, monga nthochi ndi mbatata, chifukwa zimakweza magazi anu pang'onopang'ono, ndikupatsa mphamvu kufikira pomwe maphunziro ayamba.

Ngati kuchita masewera olimbitsa thupi kuli kovuta ndipo kumatha nthawi yopitilira ola limodzi, muyenera kudya chakudya chambiri cha glycemic index kuti mukwaniritse mphamvu yanu yophunzitsira, ndipo mutha kugwiritsa ntchito gel osakaniza zakumwa, zakumwa za isotonic kapena zipatso zokhala ndi shuga wambiri, monga prunes.

Pambuyo pochita masewera olimbitsa thupi, wothamanga amayeneranso kuyika patsogolo zakudya zomwe zili ndi index ya glycemic, kuti abwezeretse magawo am'magulu am'madzi ndikufulumizitsa kuchira kwa minofu. Onani zambiri zamomwe mungagwiritsire ntchito index ya glycemic kuti mupititse patsogolo kulimbitsa thupi kwanu ndikuwona zitsanzo za chakudya mu kanemayu: