Glycemic Index: Zvazviri Uye Maitiro Ekuishandisa

Zvemukati

• Chii chinonzi glycemic index?
• Kudya kwakaderera glycemic
• Kubatsirwa
• Nzira yekutevera
• Glycemic indekisi yezvikafu
• Zvibereko
• Muriwo
• Zviyo
• Mbesa
• Zvigadzirwa zvemukaka uye dzimwe nzira dzemukaka
• Zvinotapira
• Migumisiro yekubika uye kuibva
• Chinokosha

Iyo glycemic index chishandiso chinowanzo shandiswa kusimudzira zvirinani manejimendi eropa.

Zvinhu zvakati wandei zvinokanganisa iyo glycemic index yechikafu, kusanganisira chikafu chayo, nzira yekubika, kuibva, uye huwandu hwekugadziriswa kwayakaitwa.

Iyo glycemic index haingogone kubatsira chete kuwedzera kuziva kwako izvo zvauri kuisa mundiro yako asiwo kuwedzera uremu, kudzikira mashuga eropa rako, uye kudzikisa cholesterol yako.

Chinyorwa ichi chinonyatso tarisa kune glycemic index, kusanganisira zvazviri, kuti ingakanganisa sei hutano hwako, uye kuti ungashandise sei.

Chii chinonzi glycemic index?

Iyo glycemic index (GI) kukosha kunoshandiswa kuyera kuti zvikafu zvakadii zvinowedzera huwandu hweshuga yeropa.

Chikafu chinoiswa sechikafu chepasi, chepakati, kana chepamusoro cheglycemic uye chinoiswa pachiyero che0-100.

Iyo yakadzikira iyo GI yechimwe chikafu, iyo shoma iyo inogona kukanganisa ako mashuga eropa ().

Heano matanho matatu eGI:

• Pasi: 55 kana zvishoma
• Pakati: 56–69
• Kumusoro: 70 kana pamusoro

Chikafu chakakwira mumacarbons akacheneswa uye shuga zvinodyiwa nekukurumidza uye kazhinji zvine GI yakakwira, nepo chikafu chiine mapuroteni, mafuta, kana fiber kazhinji zvine GI yakaderera. Zvikafu zvisina carbs hazvina kupihwa GI uye zvinosanganisira nyama, hove, huku, nzungu, mhodzi, mishonga, zvinonhuwira, uye maoiri.

Zvimwe zvinhu zvinokanganisa GI yechikafu zvinosanganisira kuibva, nzira yekubika, mhando yeshuga irimo, uye huwandu hwekugadziriswa kwayakaitwa ().

Ramba uchifunga kuti iyo glycemic index yakasiyana neyeglycemic mutoro (GL).

Kusiyana neGI, iyo isingatarise huwandu hwechikafu chinodyiwa, iyo GL zvinhu muhuwandu hwe carbs mukushandira kwechikafu kuti uone kuti chingakanganisa sei mashuga eropa ().

Neichi chikonzero, zvakakosha kutora zvese zviri zviviri glycemic index uye glycemic mutoro mukutarisa kana uchisarudza chikafu chekubatsira kutsigira hutano hwehuga hweropa ().

Iyo glycemic index inoshandiswa kuyera kuti zvakadii chikafu chinowedzera mashuga eropa rako. Iyo yakakwira iyo GI, iyo yakakura mhedzisiro pamazinga eshuga eropa.

Kudya kwakaderera glycemic

Chikafu chakaderera cheglycemic chinosanganisira kuchinjisa chikafu chine GI yakakwira kune avo vane GI yepasi.

Kubatsirwa

Kuteedzera yakaderera glycemic chikafu kunogona kupa akati wandei hutano mabhenefiti, kusanganisira:

• Yakagadziriswa shuga yeshuga mutemo. Ongororo dzakawanda dzakaona kuti kutevera yakaderera GI kudya kunogona kudzora mashuga eropa uye kugadzirisa shuga yeropa mune vanhu vane mhando 2 chirwere cheshuga (,).
• Kuwedzera kuonda. Kumwe kutsvagurudza kunoratidza kuti kutevera yakaderera GI chikafu kunogona kuwedzera pfupi-kwenguva pfupi uremu. Zvimwe zvidzidzo zvinodiwa kuti uone kuti zvinokanganisa sei kureba-kurema kurema manejimendi (,,).
• Yakaderedzwa cholesterol mazinga. Kuteedzera yakaderera GI chikafu kunogona kubatsira kudzikira mazinga eese akazara uye LDL (yakaipa) cholesterol, ese ari maviri ari njodzi njodzi dzechirwere chemoyo (,).

Nzira yekutevera

Chikafu chine hutano, chakaderera cheglycemic chinofanira kunge chiine zvikafu zvakaderera zveGI, senge:

• Zvibereko: maapuro, michero, maranjisi, mandimu, limes, grapefruit
• Asina-starchy miriwo: broccoli, cauliflower, karoti, sipinashi, matomatisi
• Mbeu dzese: quinoa, couscous, bhari, buckwheat, farro, oats
• Mbesa: nyemba, bhinzi nhema, nhokwe, bhinzi yeitsvo

Chikafu chisina kukosha kweGI kana neGI yakadzika kwazvo inogona zvakare kunakidzwa sechikamu cheyakadzikiswa yakaderera glycemic kudya. Zvinosanganisira:

• Nyama: nyama yemombe, bison, gwayana, nyama yenguruve
• Zvokudya zvegungwa: tuna, salmon, shrimp, mackerel, anchovies, sardines
• Yehuku: huku, turkey, dhadha, hanzi
• Mafuta: maorivhi, mafuta ekokonati, mafuta avocado, oiri yemafuta
• Nuts: maamondi, macadamia nzungu, walnuts, pistachios
• Mbeu: chia mbeu, sesame mbeu, hemp mbeu, mbeu yefilakisi
• Mishonga uye zvinonhuwira: turmeric, mhiripiri nhema, kumini, dhiri, basil, rosemary, sinamoni

Kunyangwe pasina chikafu chakanyatso kubviswa-pamiganhu pane chikafu, chikafu chine GI yakakura chinofanira kuve chakaganhurirwa.

Zvikafu zvine yakakwira GI zvinosanganisira:

• Chingwa: chena chingwa, bagels, naan, pita chingwa
• Mupunga: chena mupunga, jasmine mupunga, arborio mupunga
• Zviyo: pakarepo oats, zviyo zvekuseni
• Pasita neodles: lasagna, spaghetti, ravioli, macaroni, fettuccine
• Starchy miriwo: mbatatisi yakachekwa, mbatatisi, mafrimu eFrance
• Zvinhu zvakabikwa: keke, madonhwe, makuki, macroissants, muffin
• Zvikafu zvishoma: chokoreti, makeke, microwave popcorn, machipisi, pretzels
• Shuwa-zvinotapira zvinwiwa: soda, muto wemichero, zvinwiwa zvemitambo

Zvakanaka, edza kutsiva izvi zvekudya nezvikafu zvine GI yakaderera pese pazvinogoneka.

Kuteedzera yakaderera glycemic kudya kunosanganisira kuchinjanisa chikafu chine GI yakakwira ine yakaderera nzira dzeGI. Kudya kwakaderera kweglycemic kunogona kubatsira kudzora huwandu hweshuga yeropa, kudzikisa cholesterol yako, uye kusimudzira kurasikirwa kwenguva pfupi kwekurema.

Glycemic indekisi yezvikafu

Kusarudza iyo GI yezvikafu zvaunowanzo dya zvinogona kubatsira kana iwe uchitevera yakaderera glycemic kudya.

Heano maitiro eGI ezve mashoma zvigadzirwa (, 11):

Zvibereko

• Maapuro: 36
• Strawberries: 41
• Mazuva: 42
• Maorenji: 43
• Banana: 51
• Mango: 51
• Blueberries: 53
• Chinangwa: 59
• Watermelon: 76

Muriwo

• Karoti (yakabikwa): 39
• Midziyo (yakabikwa): 66
• Mbatatisi (yakabikwa) 63
• Dzungu (yakabikwa): 74
• Mbatatisi (yakabikwa): 78

Zviyo

• Bhari: 28
• Quinoa: 53
• Mahwendefa akakungurutswa: 55
• Couscous: 65
• Popcorn: 65
• Mucheka mutsvuku: 68
• Mucheka muchena: 73
• Chingwa chegorosi rose: 74
• Chingwa chena: 75

Mbesa

• Soya: 16
• Itsvo bhinzi: 24
• Chickpeas: 28
• Lentils: 32

Zvigadzirwa zvemukaka uye dzimwe nzira dzemukaka

• Soymilk: 34
• Skim mukaka: 37
• Mukaka wese: 39
• Aizi kirimu: 51
• Mukaka wemupunga: 86

Zvinotapira

• Fructose: 15
• Kokonati shuga: 54
• Maple manyuchi: 54
• Huchi: 61
• Tafura yeshuga: 65

Kuziva uko chikafu chako chaunofarira chinowira pane glycemic index kunogona kuita kuti zvive nyore kwazvo kutevera yakaderera glycemic kudya.

Migumisiro yekubika uye kuibva

Kune zvimwe zvekudya, nzira yekubika inoshandiswa inogona kukanganisa iyo glycemic index.

Semuenzaniso, chikafu chakakangwa chinowanzo kuve nemafuta akawandisa, ayo anogona kudzora kunwa kweshuga muropa uye nekuderedza iyo GI (,).

Zvichakadaro, kunyorera uye kubheka kunogona kuputsa starch isingagadzike - mhando yesitashi inoshaya kugaya uye inowanzo kuwanikwa muzvikafu zvakaita semagirobhu, mbatatisi, uye oats - nokudaro ichiwedzera iyo GI (,).

Zvakare, kufashaira kunofungidzirwa kubatsira kuchengetedza yakawanda yeinodzivirira starch uye inotungamira kune yakaderera GI, ichienzaniswa nedzimwe nzira dzekubika ().

Iyo yakareba iwe uchibika chikafu senge pasita kana mupunga, iyo inowedzera kugaya kweye yavo starch yezvinyorwa, uye nekudaro inokwidziridza yavo GI. Saka nekudaro, zviri nani kungobika zvekudya izvi kusvikira vasvika pane al dente dhizaini, zvichireva kuti ivo vachiri vakasimba pavanoruma mukati mavo,,).

Pamusoro penzira yekubika yakashandiswa, mwero wekuibva ungakanganisawo GI yemimwe michero, kusanganisira mabhanana. Izvi zvinodaro nekuti huwandu hwesimba rinodzivirira starch rinodzikira panguva yekuibva, zvichitungamira kune yakakwira GI ().

Semuenzaniso, mabhanana akanyatsoibva ane GI ye51, nepo mabhanana asina kuibva aine GI yemakumi matatu (11) chete.

Chiyero chekuibva, pamwe nenzira iyo zvimwe zvekudya zvinogadzirwa uye kugadzirirwa, zvinogona kukanganisa iyo GI yechigadzirwa chekupedzisira.

Chinokosha

Iyo glycemic index, kana GI, chiyero chinoshandiswa kuona kuti chikafu chingakanganisa huwandu hweshuga yeropa rako.

Zvinhu zvakati wandei zvinokanganisa glycemic index yechikafu, kusanganisira kuumbwa kwehutano, kuibva, nzira yekubika, uye huwandu hwekugadziriswa kwayakaitwa.

Kuteedzera yakaderera glycemic chikafu kunogona kupa akati wandei hutano mabhenefiti, sezvo zvaigona kubatsira kuenzanisa yako yeropa mashuga mazinga, kudzikisa cholesterol yako, uye kuwedzera pfupi-kwenguva pfupi uremu kurasikirwa.