Hutano Hwakajeka Zviyo zvechirwere cheshuga

Zvemukati

• Chii chinonzi glycemic index?
• Chii chinonzi glycemic mutoro?
• Makona
• Mazambiringa-nzungu
• Cream yegorosi
• Muesli
• Rice-based zviyo
• Oatmeal
• Zviyo zvegorosi-zvakavakirwa zviyo
• Kuwedzera uye dzimwe nzira

Kusarudza kudya kwekuseni kwakakodzera

Paunenge uri mukumhanyisa kwemangwanani, unogona kunge usina nguva yekudya chero chinhu asi ndiro inokurumidza yezviyo. Asi akawanda mabhureki ezviyo zvemangwanani akatakurwa nekukurumidza-kugaya makabhohaidhiretsi. Aya ma carbs anowanzo kukwirira kumusoro pane glycemic index. Izvi zvinoreva kuti muviri wako unokurumidza kuvhuna, izvo zvinokurumidza kusimudza yako mashuga eropa. Kana uine chirwere cheshuga, izvozvo zvinogona kuva nenjodzi.

Neraki, kwete ese ezviyo akagadzirwa zvakafanana. Verenga pamusoro kuti udzidze nezve chirwere cheshuga-chinoshamisira chezviyo sarudzo dzinogona kukuburitsa kunze kwemukova nekukurumidza, pasina kukuisa iwe mukati reropa shuga rollercoaster kukwira.

Takanyora mazano edu kubva pachiyero chepamusoro pane glycemic index kusvika kune yakaderera chiyero.

Chii chinonzi glycemic index?

Iyo glycemic index, kana GI, inoyera kuti nekukurumidza makabhohaidhiretsi anomutsa sei shuga dzako dzeropa. Kana iwe uine chirwere cheshuga, zviri nani kusarudza chikafu chine yakaderera GI ratings. Zvinotora nguva yakareba kugaya, izvo zvinogona kubatsira kudzivirira spikes muropa rako shuga.

Sekureva kweHarvard Chikoro cheRuzhinji Hutano:

• zvekudya zvakaderera-GI zvine chiyero che55 kana zvishoma
• yepakati-GI chikafu chine chiyero che56-69
• chikafu chepamusoro-GI chine chiyero che 70-100

Kusanganisa chikafu kunogona kukanganisa maitiro avo ekugaya uye kushambadza muropa rako, uye pakupedzisira yavo GI chiyero. Semuenzaniso, kudya yakakwira-yakatarwa GI cereal neiyo Greek yogati, nzungu, kana zvimwe zvakaderera-zvinzvimbo zveGI zvekudya zvinogona kunonoka kugaya kwako uye kudzora spikes muropa rako shuga.

Chii chinonzi glycemic mutoro?

Glycemic mutoro ndeimwe chiyero chekuti chikafu chinokanganisa sei shuga yeropa rako. Inotarisa kukura kwechikamu uye kugaya kwemakabohydrate akasiyana. Iyo ingave iri nani nzira yekuziva yakanaka uye yakaipa carb sarudzo. Semuenzaniso, makarotsi ane yakakwira GI chiyero asi yakaderera glycemic mutoro. Muriwo unopa sarudzo ine hutano kune vanhu vane chirwere cheshuga.

Sekureva kweHarvard Chikoro cheRuzhinji Hutano:

• mutoro we glycemic pasi pegumi wakaderera
• glycemic mutoro we11-19 uri wepakati
• mutoro we glycemic wemakumi maviri kana kupfuura wakakwirira

Kana iwe uine chirwere cheshuga, zviri nani kutanga zuva rako neGI yakaderera mutoro wekuseni.

Makona

Paavhareji, chibage chine chiyero cheGI che93 uye glycemic mutoro we23.

Chiratidzo chakakurumbira ndeyeKellogg's Corn Flakes.Unogona kuitenga iri pachena, shuga, kana muuchi nemisiyano. Chinhu chekutanga chibage chakayerwa, icho chine chiyero cheGI chakakwirira kupfuura dzimwe nzira dzese dzezviyo. Kana chibage chakaumbiwa, rukoko rwayo rwokunze runobviswa. Izvi zvinosiya shure kwechigadzirwa chine starch chine hushoma hwekudya zvinovaka muviri uye yakawanda nekukurumidza inogaya makabhohaidhiretsi.

Mazambiringa-nzungu

Mazambiringa-nzungu ane chiyero cheGI che75 uye glycemic mutoro wegumi nematanhatu, iko kugadzirisa pamusoro pezviyo-zvakavakirwa zviyo.

Mbeu iyi ine tsanga dzakakomberedzwa kubva muupfu hwegorosi hwakakora uye bhari yakakwenenzverwa. Iyo yakanaka sosi yemavitamini B6 uye B12, pamwe ne folic acid.

Mazambiringa-nzungu anopa anenge magiramu manomwe e fiber pahafu-kapu yekushandira. Fiber yakakosha kune vanhu vane chirwere cheshuga. Inogona kubatsira kunonoka kugaya kwako, kudzikamisa shuga yako yeropa. Inogona zvakare kubatsira kudzikisa cholesterol yako mazinga.

Cream yegorosi

Paavhareji, yenguva dzose kirimu yegorosi ine chiyero cheGI che66 uye glycemic mutoro we17. Iyo pakarepo vhezheni ine yakakwira GI chiyero.

Ichi chibage chinopisa chinogadzirwa kubva kune yakatsetseka ivhu, yakazara-zviyo gorosi. Iyo ine yakatsetseka kugadzirwa uye isinganzwisisike kuravira. Mhando dzakakurumbira dzinosanganisira B & G Chikafu uye Malt-O-Kudya.

Kirimu yegorosi inopa mamirigiramu gumi esimbi pakushanda, muyero wakakura. Masero ako matsvuku eropa anoshandisa ichi chicherwa kutakura okisijeni mumuviri wako wese.

Muesli

Paavhareji, muesli ine chiyero cheGI che66 uye glycemic mutoro wegumi nematanhatu.

Iyo ine oats yakasvinwa oats uye zvimwe zvinoshandiswa, senge michero yakaomeswa, mhodzi, uye nzungu. Mavara ane mukurumbira anosanganisira Bob's Red Mill uye Familia Swiss Muesli Cereal.

Iine hwaro hweoats, muesli sosi huru ye fiber.

Rice-based zviyo

Zviyo zvine mupunga, zvakaita saKellogg's Special K, zvinokanganisa mashuga eropa zvishoma zvishoma kupfuura Muesli. Special K ine chiyero cheGI che69 uye glycemic mutoro 14.

Kune mhando dzakasiyana dzeSpecial K inosanganisira, Red Berries, Fruit & Yogurt, Multigrain, uye Oats & Honey. Ivo vese vane akasiyana macalorie uye hutano hunhu.

Oatmeal

Oatmeal ndeimwe yeakanakisa sarudzo yezviyo, inouya mune GI chiyero che55 uye glycemic mutoro we13.

Oatmeal inogadzirwa neoats mbishi. Iwe unogona kusarudza hunyanzvi, hwehupenyu, kana hwakakurumbira mhando dzakasimbiswa, dzakadai seQuaker. Asi chenjera: oats pakarepo ane kaviri mutoro we glycemic se oats wenguva dzose. Chenjerera kuti udzivise mhando dzakatapira, nekuti dzine shuga neshuga zvakapetwa kaviri.

Oatmeal ipfuma sosi ye fiber.

Zviyo zvegorosi-zvakavakirwa zviyo

Gorosi bran zviyo zvinokunda, kana zvasvika pakuve neyakaderera GI chiyero uye glycemic mutoro. Pakati nepakati, vane chiyero cheGI che55 uye glycemic mutoro wegumi nemaviri.

Kana ichishandiswa sezviyo, gorosi bran inogadzirwa kuita mafuru kana mapellets. Iwo anorema kupfuura mupunga-wakavakirwa zviyo, nekuda kweiyo hombe fiber zvirimo.

Gorosi bran inewo hupfumi mu thiamin, iron, zinc, uye magnesium. Mimwe michina yakasimbiswa zvakare yakanaka sosi ye folic acid uye vitamini B12. Kellogg's All-Bran uye Post's 100% Bran zvakanaka sarudzo.

Kuwedzera uye dzimwe nzira

Kana iwe usingafarire kudya chikafu, pane zvakawanda zvimwe zvekudya zvekuseni. Funga kusvika kune mapuroteni-akapfuma mazai nechingwa chakagadzirwa kubva kuzere-zviyo gorosi kana rye. Izai rine isingasviki 1 gramu yemakabhohaidhiretsi, saka haina zvazvinoita pashuga yeropa rako. Uyezve zvinodzora kugaya kwechero makabhohaidhiretsi anodyiwa nawo.

Ngwarira kana zvasvika kune zvinwiwa. Michero yemichero ine yakakwira glycemic index ratings kupfuura michero yakazara. Sarudza orenji rese kana apuro panzvimbo yejusi.