10 Yakaderera-Glycemic Zvibereko zveShuga

Zvemukati

• Chii chinonzi glycemic index?
• 1. Cherries
• 2. Muchero
• 3. Maapurikoti akaomeswa
• 4. Mapeya
• 5. Maapuro
• 6. Maorenji
• 7. Plums
• 8. Strawberries
• 9. Peaches
• 10. Mazambiringa

Zvibereko zvakachengeteka zveshuga

Isu vanhu tinouya nezino redu rinotapira zvakasikwa - Miviri yedu inoda makabhohaidhiretsi nekuti anopa simba kumasero. Asi kuti muviri ugone kuushandisa kuwana simba, tinoda insulin.

Kana miviri yedu ikasaburitsa chero insulini kana isingakwanise kuishandisa (nyora 1 chirwere cheshuga) kana kuita yakakwana nezvayo (mhando 2 chirwere cheshuga), tiri panjodzi yeshuga yakakwira yeropa. Matunhu akakwirira anogona kutungamira kumatambudziko asingaperi senge tsinga, ziso, kana kukuvara kweitsvo.

Chii chinonzi glycemic index?

Iyo glycemic index (GI) inokuudza kuti nekukurumidza sei chikafu chine makabhohaidhiretsi chinokanganisa huwandu hweshuga yeropa kana uchidyiwa wega. Zvinoenderana neAmerican Diabetes Association (ADA), GI zvikoro zvinonzi se:

• Yakadzika: 55 kana pazasi
• Pakati nepakati: 56 kusvika 69
• Kumusoro: 70 uye pamusoro

Iyo yakaderera iyo GI mamaki, inowedzera zvishoma zvishoma kukwira kweshuga yeropa, iyo inogona kubatsira muviri zvirinani kugadzirisa post-kudya shanduko.

Mazhinji michero yakazara ine yakaderera kusvika pakuenzanisa GI. Michero yakawanda yakazarawo mavitamini A neC, pamwe nefibre.

Chimwe chinonyanya kukosha fungidziro yechikafu-cheshuga svutugadzike ndiyo glycemic mutoro (GL), iyo ine zvikamu zvakamanikana zvakanyanya zvezvikafu zvakaderera, zvepakati nepakati. Uku kuverenga kunofunga nezveGI, pamwe ne gramu yemakabhohaidhiretsi pakushanda kwechikafu.

Kunyangwe munhu wega wega anorarama nechirwere cheshuga achipindura kana kuregerera sarudzo yemakabohydrate uye zviyero zvakasiyana, GL inofungidzira zvirinani kuitika kwehupenyu chaihwo kana mumwe munhu akadya chikafu chakati.

Kuti uverenge iyo GL iwe, shandisa ichi equation: GL yakaenzana iyo GI, yakawedzeredzwa nemagiramu ehydrohydrate, akapatsanurwa ne100.

• Yakadzika: 0 kusvika 10
• Pakati nepakati: 11 kusvika 19
• Kumusoro: 20 uye pamusoro

1. Cherries

Chikamu cheGI: 20

GL chikamu: 6

Cherries akakwirira mu potassium uye akarongedzwa nema antioxidants, ayo anozopa yako immune system kukurudzira. Nekuti macheriri ane mwaka mupfupi wekukura, zvinogona kuva zvakaoma kuti uwane iwo nyowani. Nekudaro, macheri echitinhi, ane GI mamaki makumi mana neshanu uye GL yegitanhatu, inotsiviwa zvakanaka chero bedzi asina kurongedzwa mushuga.

2. Muchero

Chikamu cheGI: 25

GL chikamu: 3

Chibereko chakakura chemazambiringa chinotakura mune inopfuura zana muzana yezvaunorayira kudya kwezuva nezuva kwevhitamini C. Chimwe chinhu chekucherechedza: Grapefruit inokanganisa mashandiro anoita akawanda mapiritsi.

Tarisa nachiremba wako nezve kudya grapefruit kana kunwa jisi remuzambiringa kana uchinge watora mushonga wemishonga.

3. Maapurikoti akaomeswa

Chikamu cheGI: 32

GL chikamu: 9

Maapurikoti anokuvadza nyore, saka dzimwe nguva haugone kuwana akanyanya kutsva maapurikoti. Dzinotumirwa dzichiri dzakasvibirira kuti dzidzivise kupwanya, asi hadziibva zvakanaka pamuti.

Maapurikoti akaomeswa inzira huru kana ichidyiwa muhuwandu hushoma. Nekuti iwo akaomeswa, huwandu hwe makabhohaidhiretsi avanopa akakwirira kupfuura muchero wese. Ivo vane chechina chechina chezuva nezuva chendarira chinodikanwa uye vane mavhitaminzi akawanda A uye E. Edzai ivo pamwe nenguruve madhishi, masaladi, kana zviyo zvakafanana necouscous.

4. Mapeya

Chikamu cheGI: 38

GL chikamu: 4

Nakidzwa nehupfumi, husingaoneki kutapira kwemapeya, angave nyowani kana zvinyoro zvakabikwa. Ivo vane hutano hwakanyanya ne peel iri, vachipa inopfuura makumi maviri muzana yezvaunokurudzirwa zuva nezuva fiber yaunodya. Edza iyi yekupfupisa yepeya uye pomegranate saladhi!

5. Maapuro

Chikamu cheGI: 39

GL chikamu: 5

Pane chikonzero nei maapuro ari mamwe emichero inodiwa yeAmerica. Pamusoro pekugutsa yako yekuda crunch, imwe inotapira-tart apuro ine peel pane inopa dzinoda kusvika makumi maviri muzana yezuva nezuva fiber yako zvaunoda. Bhonasi - maapuro anobatsira kupa yako hutano gut mabhakitiriya!

6. Maorenji

Chikamu cheGI: 40

GL chikamu: 5

Maorenji achawedzera vhitamini yako C. Pane zvakawanda zvine hutano fiber muorenji, futi. Inopa matsvuku eropa maorenji mune ino kara yemavara akajeka uye kuravira kutsva.

7. Plums

Chikamu cheGI: 40

GL mamaki: 2 (GL mamakisi ari gumi nemaprimon)

Plums inokuvadza nyore zvakare, ichivaita kuti vaomere kusvika kumusika. Unogona kunakirwa nehutano hweplums munzvimbo yavo yakaomeswa semapurumu, asi chenjera nehukuru hwechikamu. Michero yakaomeswa inobviswa mvura, uye nekudaro ine yakawanda makabhohaidhiretsi. Nyowani plums ine GL mamakisi e2, nepo michero ine GL ye9.

8. Strawberries

Chikamu cheGI: 41

GL chikamu: 3

Chokwadi chinonakidza: Imwe kapu yemastrawberry ine vhitamini C yakawanda kupfuura orenji! Kune akawanda marudzi eshirobheri iwe unogona kuzvikurira wega mumwedzi inodziya. Nakidzwa nazvo zvakasvibirira kushandira zvine hutano kwevhitamini C, fiber, uye antioxidants. Iwe unogona zvakare kuyedza ivo mune soy-based smoothie.

Kune mamwe akatove akanaka nhau: mamwe ma berries ane yakaderera glycemic mutoro futi! Nakidzwa nemablueberries, mabheribheri, uye raspberries, ayo ese ari panzvimbo yakatarwa pasi ne3s uye 4s.

9. Peaches

Chikamu cheGI: 42

GL chikamu: 5

Wepakati peach ine macalorie chete makumi matanhatu nemasere uye yakazara nemavhitamini gumi akasiyana, kusanganisira A naC. Iwo zvakare anowedzera kuwedzera kune smoothies, kunyangwe akasanganiswa nemablueberries kana mango!

10. Mazambiringa

Chikamu cheGI: 53

GL chikamu: 5

Mazambiringa, semichero yese kwaunodya yakawanda yeganda, inopa fiber ine hutano. Mazambiringa zvakare ari manyuko akanaka evitamini B-6, inotsigira huropi mashandiro uye mahormone emahara.

Yeuka kuti GI uye GL zviyero zvakajairika magwara ekukubatsira iwe kusarudza chikafu. Kutarisa wega wega shuga yako yeropa neglucometer mushure mekudya uye zvekudya ichiri nzira yakasarudzika yekuona chikafu chakanakisa chehutano hwako uye shuga yeropa.