Glycemic index uye chirwere cheshuga

Glycemic index (GI) chiyero chekuti chikafu chingakurumidza sei kumutsa shuga yako yeropa (glucose). Chikafu chete chine makabhohaidhiretsi chine GI. Chikafu chakadai semafuta, mafuta, uye nyama hazvina GI, kunyangwe mune vanhu vane chirwere cheshuga, zvinogona kukanganisa shuga yeropa.

Kazhinji, zvakaderera zveGI zvekudya zvinowedzera glucose zvishoma nezvishoma mumuviri wako. Zvikafu zvine yakakwira GI zvinowedzera ropa glucose nekukurumidza.

Kana iwe uine chirwere cheshuga, zvakakwirira zveGI chikafu zvinogona kuita kuti zvive zvakaoma kudzora chirwere cheshuga.

Haasi ese makabhohaidhiretsi anoshanda zvakafanana mumuviri. Dzimwe dzinokonzeresa inokurumidza spike muropa shuga, nepo vamwe vachishanda zvishoma zvishoma, vachidzivirira yakakura kana nekukurumidza kumuka mushuga yeropa. Iyo glycemic index inogadzirisa iyi misiyano nekupa nhamba kune zvekudya zvinoratidza kuti vanokurumidza sei kuwedzera shuga yeropa zvichienzaniswa neglucose yakachena (shuga).

Chiyero cheGI chinobva pa0 kusvika 100. Glucose yakachena ine GI yepamusoro uye inopihwa kukosha kwe100.

Kudya zvakaderera zveGI zvekudya zvinogona kukubatsira iwe kuti uwane kudzora kwakasimba pamusoro peshuga yeropa rako. Kuteerera kune iyo GI yezvikafu kunogona kuve chimwe chishandiso chekubatsira kubata chirwere cheshuga, pamwe nekuverenga makabhohaidhiretsi. Kuteedzera yakaderera-GI chikafu zvakare kunogona kubatsira nekurema uremu.

Zvikafu zvakaderera zveGI (0 kusvika 55):

• Bulgar, bhari
• Pasita, yakabikwa (yakashandurwa) mupunga
• Quinoa
• Yakakwira-fiber bran cereal
• Oatmeal, simbi-yakatemwa kana yakakungurutswa
• Karoti, isiri-starchy miriwo, magidhi
• Maapuro, maranjisi, grapefruit, nemimwe michero yakawanda
• Mazhinji nzungu, nyemba, uye bhinzi
• Mukaka uye yogati

Zvokudya zvine mwero zveGI (56 kusvika 69):

• Pita chingwa, chingwa che rye
• Couscous
• Mucheka mutsvuku
• Vakaomeswa

Yakakwira GI chikafu (70 uye kumusoro):

• Chingwa chena nemabhero
• Zvizhinji zvakagadziriswa zviyo uye oatmeal yekukurumidza, kusanganisira bran flakes
• Zvizhinji zvekudya zvekudya
• Mbatatisi
• Mucheka muchena
• Mudiwa
• Shuga
• Watermelon, chinanazi

Paunenge uchironga chikafu chako:

• Sarudza zvekudya zvine yakaderera kusvika pakati GI.
• Kana uchidya chikafu chepamusoro cheGI, chiisanganise nezvakaderera zveGI chikafu kuti uenzanise zvinoitika pamazinga ako eglucose Iyo GI yechikafu, uye zvazvinoita kune vanhu vane chirwere cheshuga zvinogona kuchinja kana iwe uchibatanidza pamwe nezvimwe zvekudya.

Iyo GI yechikafu inokanganiswa nezvimwe zvinhu, senge kuibva kwechidimbu chemuchero. Saka iwe unofanirwa kufunga nezve zvinopfuura iyo GI yechikafu kana uchiita sarudzo dzakanaka. Pakusarudza chikafu, ipfungwa yakanaka yekuchengeta nyaya idzi mupfungwa.

• Kukura kwechikamu kuchiri kukosha nekuti macalorie achiri kukosha, uye ndizvo zvinoita huwandu hwe makabhohaidhiretsi. Iwe unofanirwa kutarisa ziso pahukuru hwechikamu uye huwandu hwe makabhohaidhiretsi mune chikafu chauinacho, kunyangwe iine yakaderera GI chikafu.
• Pakati pese, chikafu chakagadziriswa chine GI yepamusoro. Semuenzaniso, muto wemichero uye mbatatisi pakarepo zvine GI yakakwira kupfuura michero yakazara uye mbatatisi yakazara yakabikwa.
• Kubika kunogona kukanganisa iyo GI yechikafu. Semuenzaniso, al dente pasta ine yakaderera GI pane yakapfava-yakabikwa pasta.
• Chikafu chakakwira mumafuta kana faibha chinowanzo kuve neGI yakaderera.
• Zvimwe zvekudya zvinobva mukirasi imwechete yezvikafu zvinogona kuve nemhando dzakasiyana dzeGI. Semuenzaniso, yakashandurwa yakareba-tsanga chena mupunga ine GI yakaderera pane yakasviba mupunga. Uye mupunga mupfupi wezviyo chena une GI yakakwira kupfuura mupunga wakasviba. Saizvozvo, oats anokurumidza kana grits ane yakakwira GI asi oats akazara uye akazara-zviyo zvekuseni zviyo zvine GI yakaderera.
• Sarudza zvakasiyana siyana zvekudya zvine hutano uchichengeta mupfungwa kukosha kwehutano hwechikafu chose pamwe neGI yezvikafu.
• Zvimwe zvepamusoro zveGI zvekudya zvine michero yakawanda. Saka dzikamisa izvi nezvakaderera zveGI zvekudya.

Kune vanhu vazhinji vane chirwere cheshuga, kuverenga makabhohaidhiretsi, kana kuverenga kwecarb, zvinobatsira kudzora makabhohaidhiretsi kune huwandu hwakanaka. Kuverenga carb pamwe nekusarudza chikafu chine hutano uye kuchengetedza huremu hune hutano zvinogona kukwana kudzora chirwere cheshuga uye kudzikisa njodzi yezvinetso. Asi kana iwe uchinetseka kudzora shuga rako reropa kana uchida kudzora zvakanyanya, iwe unofanirwa kutaura nemupi wako wezvehutano nezve kushandisa iyo glycemic index sechikamu cheyako chiito chirongwa.

American Chirwere cheshuga Association. 5. Kufambisa shanduko yemaitiro uye kugara zvakanaka kunatsiridza mhedzisiro yehutano: Maitiro Ekurapwa Kwechirwere cheshuga-2020. Chirwere cheshuga. 2020; 43 (Chishandiswa 1): S48-S65. PMID: 31862748 pubmed.ncbi.nlm.nih.gov/31862748/.

American Diabetes Association webhusaiti. Glycemic index uye chirwere cheshuga. www.diabetes.org/glycemic-index-and-diabetes. Yakasvika Gumiguru 18, 2020.

MacLeod J, Franz MJ, Handu D, uye al. Academy yeNutrition uye Dietetics Nutrition tsika nhungamiro yerudzi rwe1 uye mhando 2 chirwere cheshuga muvakuru: chikafu kupindira humbowo wongororo uye mazano. J Acad Nutriti Kudya. 2017; 117 (10) 1637-1658. PMID: 28527747 pubmed.ncbi.nlm.nih.gov/28527747/.

• Ropa Shuga
• Chirwere cheshuga