Mndandanda wathunthu wamagulu azakudya za glycemic

Zamkati

• Glycemic index tebulo
• Mndandanda wamagulu azakudya ndi zakudya zonse

Mndandanda wa glycemic (GI) umafanana ndi kuthamanga komwe chakudya chomwe chimakhala ndi chakudya chimalimbikitsa kuchuluka kwa glycemia, ndiko kuti, kuchuluka kwa shuga m'magazi. Kuti mudziwe index iyi, kuwonjezera kuchuluka kwa zimam'patsa mphamvu, liwiro lomwe zimayengedwa ndikusakanikirana zimaganiziridwanso. Kudziwa index ya glycemic ndikofunikira kuthandizira kuthana ndi njala, nkhawa, kukulitsa kumverera kosakhuta ndikuwongolera kuchuluka kwa shuga m'magazi.

Mndandanda wa glycemic umalola kuwongolera bwino matenda ashuga, kuti muchepetse kunenepa kwambiri ndipo ndikofunikira kwa othamanga, chifukwa umapereka chidziwitso chokhudza zakudya zomwe zimathandizira kupeza mphamvu kapena kupezanso nkhokwe zamagetsi.

Glycemic index tebulo

Mtengo wa glycemic index wa chakudya suwerengedwa potengera gawo, koma umafanana ndikufanizira kuchuluka kwa chakudya chomwe chakudyacho chili ndi kuchuluka kwa shuga, komwe glycemic index yake ndi 100.

Zakudya zomwe zili ndi index ya glycemic yotsika kuposa 55 zimawerengedwa kuti ndizotsika pang'ono, ndipo zambiri, zimakhala zathanzi.Omwe ali ndi index pakati pa 56 ndi 69 ali ndi index glycemic, ndipo zakudya zomwe zili ndi index ya glycemic yoposa 70 zimawerengedwa kuti ali ndi GI yayikulu, ndipo tikulimbikitsidwa kuti tipewe kapena kudya pang'ono.

Gome lotsatirali likuwonetsa zakudya zomwe zili ndi index yotsika, yapakatikati komanso yayikulu ya glycemic yomwe amadya pafupipafupi ndi anthu:

Ndikofunika kukumbukira kuti muyenera kudya chakudya chotsika pang'ono mpaka pakati pa glycemic index, chifukwa izi zimachepetsa mafuta, zimawonjezera kukhuta komanso zimachepetsa njala. Ponena za kuchuluka kwa chakudya chomwe chiyenera kudyedwa, izi zimadalira zosowa za munthu tsiku ndi tsiku, chifukwa chake, ndikofunikira kuti wothandizirayo afunsidwe kuti athe kuwunika bwino zaumoyo kuti athe kuwonetsa zomwe akulimbikitsidwa idyani tsiku ndi tsiku. Onani chitsanzo cha mndandanda wotsika wa glycemic index.

Mndandanda wamagulu azakudya ndi zakudya zonse

Mndandanda wama glycemic wazakudya zonse ndiwosiyana ndi glycemic index wazakudya zokhazokha, monga nthawi yakudya, chakudya chimasakanikirana ndikupangitsa kuti magazi azikhala ndi shuga. Chifukwa chake, ngati chakudya chadzala ndi zopezera chakudya, monga mkate, batala la ku France, koloko ndi ayisikilimu, zimatha kukulitsa shuga m'magazi, kumabweretsa mavuto oyipa monga kuchuluka kunenepa, cholesterol ndi triglycerides.

Kumbali inayi, chakudya chamagulu ndi chosiyanasiyana, chomwe chili ndi, mwachitsanzo, mpunga, nyemba, saladi, nyama ndi mafuta, zimakhala ndi index ya glycemic yocheperako ndikusunga shuga wamagazi, ndikubweretsa thanzi.

Malangizo abwino owerengera chakudya nthawi zonse amaphatikizapo zakudya zonse, zipatso, ndiwo zamasamba, mtedza monga mtedza ndi mtedza, komanso mapuloteni monga mkaka, yogurt, mazira ndi nyama.