Zipatso za 10 Low-Glycemic za matenda ashuga

Zamkati

• Kodi glycemic index ndi chiyani?
• 1. Cherries
• 2. Zipatso
• 3. Maapulikoti ouma
• 4. Mapeyala
• 5. Maapulo
• 6. Malalanje
• 7. Maula
• 8. Strawberries
• 9. Mapichesi
• 10. Mphesa

Zipatso zabwino za matenda ashuga

Anthufe timabwera ndi dzino lathu lokoma mwachilengedwe - Matupi athu amafunikira chakudya chifukwa amapereka mphamvu kumaselo. Koma kuti thupi lizitha kugwiritsa ntchito mphamvu, timafunikira insulin.

Pamene matupi athu satulutsa insulini iliyonse kapena satha kuyigwiritsa ntchito (mtundu wa 1 shuga) kapena kuigwiritsa ntchito bwino (mtundu wa 2 shuga), tili pachiwopsezo cha shuga wambiri wamagazi. Mlingo wapamwamba ungayambitse zovuta zina monga kuwonongeka kwa mitsempha, diso, kapena impso.

Kodi glycemic index ndi chiyani?

Mndandanda wa glycemic (GI) umakuwuzani momwe zakudya zomwe zili ndi chakudya zimakhudzira msinkhu wa shuga mukamadya okha. Malinga ndi American Diabetes Association (ADA), ziwerengero za GI zimawerengedwa ngati:

• Otsika: 55 kapena pansipa
• Zapakatikati: 56 mpaka 69
• Pamwamba: 70 ndi pamwambapa

Kutsika kwa GI, kumawonjezera pang'onopang'ono shuga m'magazi, zomwe zingathandize kuti thupi lizisamalira bwino pambuyo pa chakudya.

Zipatso zambiri zimakhala ndi GI yotsika pang'ono. Zipatso zambiri zimadzaza ndi mavitamini A ndi C, komanso fiber.

Kuyerekeza kofunikira kwambiri pakukhudzidwa kwa shuga wamagazi ndi glycemic load (GL), yomwe imakhala ndimitundu yocheperako yazakudya zochepa, zapakatikati komanso zapamwamba. Kuwerengetsa kumeneku kumaganizira za GI, kuphatikiza magalamu azakudya zonse pakudya.

Ngakhale munthu aliyense yemwe ali ndi matenda ashuga amayankha kapena amalekerera zosankha zama carbohydrate ndipo amasiyana mosiyanasiyana, GL imaganiza bwino zomwe zingachitike ngati wina adya chakudya.

Kuti muwerenge GL nokha, gwiritsani ntchito equation iyi: GL ikufanana ndi GI, yochulukitsidwa ndi magalamu a chakudya, ogawanika ndi 100.

• Kutsika: 0 mpaka 10
• Zapakatikati: 11 mpaka 19
• Pamwamba: 20 ndi pamwambapa

1. Cherries

Chiwerengero cha GI: 20

Maphunziro a GL: 6

Cherry ali ndi potaziyamu wambiri komanso amakhala ndi ma antioxidants, zomwe zimalimbikitsa chitetezo chamthupi chanu. Chifukwa chakuti yamatcheri amakhala ndi nyengo yayifupi yokula, zitha kukhala zovuta kuti muwonjezere. Komabe, yamatcheri am'chitini, omwe ali ndi 41 ya GI ndi GL ya 6, amalowa m'malo abwino bola ngati sanadzazidwe ndi shuga.

2. Zipatso

Chiwerengero cha GI: 25

Zotsatira za GL: 3

Mphesa zamtengo wapatali zimanyamula zoposa 100 peresenti ya mavitamini C. omwe mumalandira tsiku lililonse. Chinachake choyenera kuyang'anira: Mphesa yamphesa imakhudza momwe mankhwala azakumwa angapo amagwirira ntchito.

Funsani dokotala wanu za kudya mphesa kapena kumwa madzi amphesa ngati mukumwa mankhwala akuchipatala.

3. Maapulikoti ouma

Chiwerengero cha GI: 32

Malingaliro a GL: 9

Apurikoti amatundudza mosavuta, ndiye kuti nthawi zina simungapeze ma apurikoti abwino kwambiri atsopano. Amatumizidwa akadali obiriwira kuti apewe kuvulala, koma samapsa bwino pamtengo.

Ma apurikoti owuma ndi njira yabwino kwambiri akadya pang'ono. Chifukwa ndi zouma, kuchuluka kwa chakudya chomwe amapereka ndiwokwera kuposa zipatso zonse. Ali ndi gawo limodzi mwa magawo anayi a mkuwa wofunikira tsiku lililonse ndipo ali ndi mavitamini A ndi E. Yesani iwo ndi mbale za nkhumba, saladi, kapena mbewu monga msuwani.

4. Mapeyala

Chiwerengero cha GI: 38

Maphunziro a GL: 4

Sangalalani ndi kutsekemera kwabwino, kochenjera kwa mapeyala, kaya ndi abwino kapena ophika bwino. Amakhala athanzi kwambiri ndikamavula, kupereka zopitilira 20 peresenti ya zomwe mumadya tsiku lililonse. Yesani njira yachidule iyi ya saladi ya peyala ndi makangaza!

5. Maapulo

Chiwerengero cha GI: 39

Zotsatira za GL: 5

Pali chifukwa chomwe maapulo ndi amodzi mwa zipatso zomwe amakonda ku America. Kuphatikiza pa kukhutiritsa kusowa kwanu kokometsetsa, apulo limodzi lokoma lokoma ndi peel limapereka pafupifupi 20% ya zosowa zanu za tsiku ndi tsiku. Bonasi - maapulo amathandiza kudyetsa mabakiteriya anu athanzi!

6. Malalanje

Chiwerengero cha GI: 40

Zotsatira za GL: 5

Ma malalanje amalimbikitsanso vitamini C. Palinso michere yambiri yathanzi mu lalanje. Ikani malalanje ofiira ofiira munjira iyi ya utoto wowala ndi kukoma kwatsopano.

7. Maula

Chiwerengero cha GI: 40

Malingaliro a GL: 2 (GL score ndi 9 ya prunes)

Ma Plums amatundumanso mosavuta, kuwapangitsa kukhala kovuta kupita kumsika. Mutha kusangalala ndi phindu la ma plums m'malo awo owuma ngati prunes, koma samalani ndi kukula kwa gawo. Zipatso zouma zimachotsa madzi, motero zimakhala ndi chakudya chambiri. Ma plums atsopano amakhala ndi ma 2 a GL, pomwe ma prunes amakhala ndi GL ya 9.

8. Strawberries

Chiwerengero cha GI: 41

Zotsatira za GL: 3

Zosangalatsa: Chikho chimodzi cha strawberries chimakhala ndi vitamini C wambiri kuposa lalanje! Pali mitundu yambiri ya sitiroberi yomwe mutha kudzilima nokha m'miyezi yotentha. Sangalalani nazo zosaphika kuti mavitamini C azigwiritsidwa ntchito bwino, fiber, ndi ma antioxidants. Mutha kuwayesanso mu soy-based smoothie.

Palinso nkhani ina yabwino kwambiri: zipatso zina zimakhala ndi vuto lochepa kwambiri la glycemic! Sangalalani ndi mabulosi abulu, mabulosi akuda, ndi rasipiberi, omwe onse amakhala otsika ndi 3s ndi 4s.

9. Mapichesi

Chiwerengero cha GI: 42

Zotsatira za GL: 5

Pichesi yapakati imakhala ndi ma calories 68 okha ndipo imadzaza ndi mavitamini osiyanasiyana a 10, kuphatikiza A ndi C. Amawonjezeranso kwambiri ma smoothies, ngakhale atasakanizidwa ndi mabulosi abulu kapena mango!

10. Mphesa

Chiwerengero cha GI: 53

Zotsatira za GL: 5

Mphesa, monga zipatso zonse zomwe mumadya khungu kwambiri, zimapatsa thanzi. Mphesa ndizopezanso vitamini B-6, yomwe imathandizira ubongo kugwira ntchito komanso mahomoni osinthasintha.

Kumbukirani kuti ziwerengero za GI ndi GL ndizotsogolera kukuthandizani kusankha zakudya. Kuyang'ana shuga wanu wamagazi ndi glucometer mutadya zokhwasula-khwasula ndi zakudya ndiyo njira yodziyimira payokha yodziwira zakudya zabwino kwambiri pa thanzi lanu komanso shuga wamagazi.