Glycemic Index - Tsvaga kuti chii uye kuti inoderedza sei kudya

Zvemukati

• Glycemic index uye glycemic mutoro
• Nzira yekuziva sei glycemic index yezvikafu
• Glycemic index yekuvandudza kudzidziswa

Iyo glycemic index chiratidzo chekumhanya uko iyo makabhohaidhiretsi mune chikafu anosvika muropa uye inoshandura glucose yeropa, rinova iro shuga reropa. Nekudaro, chikafu chine yakaderera glycemic index, senge bhinzi, mapeya uye oat bran, chengeta shuga yeropa mukutarisa kwenguva yakareba, kunonoka kutanga kwenzara mushure mekudya.

Kubva pane glycemic index kukosha, chikafu chakakamurwa muzvikamu zvitatu:

• Yakadzika GI: apo glycemic index inenge isingasviki kana yakaenzana ne55;
• Pakati IG: apo glycemic index iri pakati pe56 kusvika 69;
• Yakakwira GI: apo glycemic index iri yakakura kudarika kana yakaenzana ne70.

Nezve kupatsanurwa kweakakosha chikafu, ona iyo yakazara tafura yeglycemic index yemakabohydrate.

Izvo zvakakosha kuti urangarire kuti iyo glycemic index inoshandiswa chete kuzvikafu zvinoumbwa zvakanyanya zvine makabhohaidhiretsi, senge zviyo, pasita, zviwitsi, mupunga, mbatatisi, michero, zvigadzirwa zvemukaka nemiriwo, uye hazvipo kune zvekudya zvinoenderana nemapuroteni uye mafuta, senge nyama, mazai, maorivhi uye mafuta, sezvo asingachinje glucose yeropa.

Glycemic index uye glycemic mutoro

Nepo iyo glycemic index ichienderana nekumhanya uko makabhohaidhiretsi mune chikafu anowedzera shuga yeropa, iyo glycemic mutoro inosanganisirwa neiyo huwandu hwehydrohydrate iripo mune chikafu: iyo yakawedzera makabhohaidhiretsi, inowedzera shanduko muropa reropa.

Kupatsanurwa kweglycemic mutoro kunoitwa seinotevera:

• Low glycemic mutoro: inokoshesa kusvika gumi;
• Avhareji glycemic mutoro: kukosha kubva pa11 kusvika 19;
• Yakakwira glycemic mutoro: values ​​kubva makumi maviri.

Iyo glycemic mutoro yakakosha nekuti kwete nguva dzose chikafu chine yakakwira glycemic index inozogona kuchinja glucose yeropa nenzira yakaipa. Semuenzaniso, manwiwa ane yakakwira glycemic index uye neglycemic inokwana 4 chete, zvinoreva kuti chidimbu chevise chakashaiwa makabhohydrate akakwana kusimudza shuga yeropa zvakanyanya.

Nzira yekuziva sei glycemic index yezvikafu

Kuti uve nechokwadi pamusoro pekukosha kweiyo glycemic index yezvikafu, unofanirwa kutarisa patafura, asi matipi anotevera anobatsira kuongorora kana chimwe chikafu chiine yakakwira kana yakaderera glycemic index:

1. Chikafu chakabikwa zvakanyanya kana chakagadzirwa zvakanyanya, inokwidziridza yayo glycemic index: majusi ane yakakwira glycemic index kupfuura michero yakazara; mashed mbatatisi ane yakakwira glycemic index kupfuura yakazara yakabikwa mbatatisi;
2. Muchero kana muriwo pawakaibva, unokwidziridza index yeglycemic;
3. Michero yakasvuurwa nemiriwo zvine yakaderera glycemic index pane yakasvuurwa;
4. Yakareba chikafu chikagadzirwa, inowedzera iyo glycemic index: mukanyiwaal dente ine yakaderera glycemic index kupfuura pasika yakabikwa zvakanaka.

Nekudaro, zano rakanaka rekudzivirira chikafu chine yakakwira glycemic index ndeyekudya chikafu nenzira yakasikwa kwazvo, uchidya michero nemichero yemiriwo pazvinogoneka uye nekudzivirira zvigadzirwa zveindasitiri. Ona mienzaniso yezvikafu zvine yakaderera glycemic index.

Glycemic index yekuvandudza kudzidziswa

Usati wadzidziswa, unofanirwa kutora chikafu chine yakaderera kusvika pamwero glycemic index, senge mabhanana uye mbatatisi, sezvo ivo vachasimudza ropa rako shuga zvishoma nezvishoma, vachipa simba kune iyo nguva iyo iko kudzidziswa kwatanga.

Kana kurovedza muviri kwakanyanya uye kuchikwira kweinopfuura 1 awa, iwe unofanirwa kutora yakakwira glycemic index makabhohaidhiretsi kuti akurumidze kuzadza simba rako rekudzidzisa, uye iwe unogona kushandisa kabohydrate gel, zvinwiwa zveesotonic kana michero ine yakanyanya kuwanda kweshuga, senge iwo mapurumu.

Mushure mekurovedza muviri, mutambi wacho anofanirwa kukoshesa kushandiswa kwezvikafu zvine huremu hwepakati kusvika kumusoro glycemic index, kuzadza mashehydrate emasheya uye nekukurumidza mhasuru kupora. Ona zvimwe nezve mashandisiro eglycemic index yekuvandudza yako Workout uye ona mienzaniso yezvikafu muvhidhiyo iyi: