Yakadzika Glycemic Index Zvikafu

Zvemukati

• Yakadzika Glycemic Index Menyu
• Yakadzika glycemic index michero
• Mbatatisi haina yakaderera glycemic index

Chikafu chine yakaderera glycemic index ndeavo vasingasimudzi shuga yakawanda yeropa uye ndosaka vari sarudzo dzakanaka kunyanya kune avo vanoda kudzikira huremu uye kune vane chirwere cheshuga, sezvo ivo vachibatsira kuchengetedza glucose yeropa iri pasi pesimba.

Nekuti ivo havawedzere shuga yeropa zvakanyanya, izvi zvekudya zvinobatsira nekudzikisa uremu nekuti hazvikurudzire kugadzirwa kwemafuta, mukuwedzera pakukwanisa kuwedzera kunzwa kwekuguta uye kuchengetedza nzara kure kwenguva yakareba. Zvirinani kunzwisisa chii chinonzi glycemic index uye kuti inokanganisa sei kudya uye kudzidziswa.

Iyo glycemic index inowanikwa chete kune chikafu chine makabhohaidhiretsi, uye mimwe mienzaniso yezvikafu zvine yakaderera glycemic index ndeiyi:

• Mukaka, yogati uye chizi;
• Mbeu dzese dzakadai seupfu hwese hwegorosi, oats, oat bran, muesli;
• Mbesa: bhinzi, soya, pizi, nhokwe;
• Chingwa chakazara, wholegrain pasta, chibage;
• Zvibereko nemiriwo zvakajairika.

Zvese izvi zvekudya zvine glycemic index isingasvike makumi mashanu nemashanu uye nekudaro zvinoonekwa seyakaderera glycemic index chikafu. Kana iyo glycemic index ichisiyana pakati pe56 uye 69, chikafu chinoiswa seine mwero glycemic index uye, pamusoro pe70, yakakwira glycemic index. Ona iyo glycemic index kukosha kwezvikafu mu: Yakazara Tafura yeGlycemic Index.

Yakadzika Glycemic Index Menyu

Iyi tafura inotevera inoratidza muenzaniso we3-zuva rakaderera glycemic index menyu.

Kazhinji, zvakaderera carb zvikafu zvinoumbwa nezvikafu zvine yakaderera glycemic index, nekuti mukuwedzera pakuderedza kudyiwa kwe makabhohaidhiretsi, mune iyi mhando yezvikafu pane sarudzo yekudyiwa kwezvikafu zvese, senge bhinzi, mupunga uye pasita yakazara . Uye zvakare, kugara uchidya chikafu chiri manyuko epuroteni senge yogati, mazai nenyama zvakawandisa zvinoderedza glycemic mutoro wekudya, zvinowedzera kuguta uye hazvikurudzire kugadzirwa kwemafuta mumuviri, iri zano rakanaka rekubatsira nehuremu. kurasikirwa.

Yakadzika glycemic index michero

Michero mizhinji ine yakaderera glycemic index, senge maapuro, kiwis, mastrawberry, plums uye majusi asina shuga, semuenzaniso. Nekudaro, michero yakaita semazambiringa akaomeswa uye manwiwa ane pakati nepakati glycemic index, saka zvakakosha kuti usazvidya pamwe chete nezvimwe zvekudya zvine yakakwira glycemic index.

Nekudaro, zvakakosha kuti urangarire kuti kunyangwe michero iine yakaderera glycemic index, haufanire kudya zvinopfuura chimwe chete chemichero pakudya, nekuti izvi zvinowedzera huwandu hwemacarhydrate neshuga muchikafu, zvichiwedzera iyo glycemic index uye mhedzisiro ropa reropa.

Mbatatisi haina yakaderera glycemic index

Mbatatisi inotapira ine glycemic index 63, inova yevhareji kukosha mune yeglycemic index classification. Nekudaro, yakave yakakurumbira nekubatsira kudzikisa huremu uye kuwana mhasuru sezvo chiri chikafu chinonaka, chiri nyore kushandisa icho panguva imwechete chinopa simba rekurovedza pasina kukurudzira kugadzirwa kwemafuta mumuviri.

Iko kusanganiswa kwehuku uye mbatatisi isarudzo huru yekudya nemafuta mashoma, mashoma macalorie uye akapfuma mune zvinovaka muviri, izvo zvinopa simba uye kuguta. Ona zvese zvakanakira mbatatisi.