Chii chinonzi Glycemic Index Yemapatata Anonaka?

Zvemukati

• Chii chinonzi glycemic index?
• Glycemic indekisi yemapatatata
• Yakabikwa
• Yakagochwa
• Yakabikwa
• Yakabikwa
• Chinokosha

Mbatatisi chikafu chakakurumbira chinonakirwa nekuravira kwavo, kuita kwakawanda, uye mukana wehutano.

Sezvineiwo, nzira dzekubika dzine simba rakakura munzira iyo muviri wako unogaya nekumwaira.

Nepo humwe hunyanzvi hungave hune hutachiona hushoma pamazinga eshuga eropa, mamwe anogona kutungamira kune anoshamisa spikes uye kupaza mushuga yeropa.

Chinyorwa ichi chinoburitsa pachena kuti glycemic indekisi yematapisi inosiyana sei zvichienderana nekuti yakabikwa sei.

Chii chinonzi glycemic index?

Iyo glycemic index (GI) chiyero chekuti zvimwe zvekudya zvinowedzera huwandu hweshuga yeropa.

Inotora chikafu pachikero che0-100 uye inozviisa sevakaderera, vepakati, kana vepamusoro ().

Heano mamakisi ezvikamu zveiyo mitatu GI kukosha:

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

Chikafu chakakwira muma carbs ari nyore kana shuga yakawedzerwa inoputswa nekukurumidza muropa uye inowanzo kuve neGI yepamusoro.

Zvichakadaro, chikafu chakazara muprotein, mafuta, kana fiber zvine mashoma mhedzisiro pamazinga eshuga eropa uye kazhinji GI yakaderera.

Zvimwe zvinhu zvinoverengeka zvinogona zvakare kukanganisa kukosha kweGI, kusanganisira saizi yechikafu, maitiro ekugadzirisa, uye nzira dzekubika ().

Iyo glycemic index (GI) inoyera mhedzisiro iyo zvimwe zvekudya zvine huwandu hweshuga yeropa. Chikafu chinogona kuve chakaderera, chepakati, kana chakakwira GI kukosha zvinoenderana nezvinhu zvakasiyana.

Glycemic indekisi yemapatatata

Nzira iyo chikafu chinobikwa inogona kukanganisa zvakanyanya glycemic index yeiyo yekupedzisira chigadzirwa. Izvi zvinonyanya kuitika kumatapatata.

Yakabikwa

Kubikira kunofungidzirwa kuchinjisa chimiro chemakemikari yetapatata, kudzivirira mapikicha mumashuga eropa nekubvumira starch kuti igayiswe zviri nyore nema enzymes mumuviri wako (,,).

Kana zvabikwa, zvinofungidzirwawo kuti zvinochengetedza starch isingamiririri, mhando yefaera inodzivisa kugaya uye ine simba rakaderera pamazinga eshuga eropa (,).

Mbatatisi yakabikwa ine yakaderera kusvika pakati nepakati GI kukosha, iine yakanyanya kufashaira nguva ichidzikisa iyo GI.

Semuenzaniso, kana yakabikwa kwemaminetsi makumi matatu, mbatatisi ine yakaderera GI kukosha ingangoita makumi mana neshanu, asi kana yakabikwa kwemaminetsi masere chete, vane svikiro GI ye61 (7, 8).

Yakagochwa

Maitiro ekugocha uye ekubikisa anoparadza starch isingagadzike, ichipa mbatatisi yakakangwa kana yakabikwa yakanyanya kukwirisa glycemic index ().

Mbatatisi yakatsemurwa uye yakagochwa ine GI ye82, iyo inonzi yakakwira (9).

Zvimwe zvekudya zvine mutengo wakafanana weGI zvinosanganisira makeke emupunga uye pakarepo oat porridge (10, 11, 12).

Yakabikwa

Mbatata yakabikwa ine yakanyanya kukwirira glycemic index kupfuura chero imwe fomu.

Muchokwadi, mbatatisi dzakasvuurwa uye kubikwa kwemaminetsi makumi mana nemashanu dzine GI ye94, ichivaita chikafu chepamusoro-GI (13).

Izvi zvinovaisa parutivi nezvimwe zvekudya zvepamusoro-GI, zvinosanganisira chena mupunga, mabheeteti, uye mbatatisi yakakwenenzverwa ipapo (14, 15, 16).

Yakabikwa

Inofananidzwa neshanduro dzakakangwa kana dzakabikwa, mbatatisi yakakangwa ine mucherechedzo weglycemic zvishoma nekuda kwekuvapo kwemafuta. Izvi zvinodaro nekuti mafuta anogona kunonoka kupera kwemudumbu uye kunonoka kutora kweshuga muropa ().

Zvakadaro, pavanenge vakagochwa vane GI yakati rebei.

Kunyangwe kukosha kweGI kuchinge kwakasiyana, mbatatisi dzakasvinudzwa uye dzakakangwa mumafuta emiriwo dzinowanzove neGI inotenderedza 76 (17).

Izvi zvinovaisa parutivi nekeke, madonhwe, jelly bhinzi, uye waffles (18, 19, 20).

Iyo GI yemapatatisi anosiyana zvichienderana nenzira yekubika. Ipo uchibika uchipa yakaderera kusvika yepakati GI kukosha, kunogocha, kubheka, uye kuifaya zvese zvinopa yakakwira GI tsika.

Chinokosha

Mbatatisi inogona kuva yakaderera, yepakati, kana yakakwira glycemic index zvichienderana nekuti inogadzirwa uye kugadzirwa sei.

Mbatatisi yakabikwa inokanganisa mashuga eropa akaderera zvakanyanya kupfuura mamwe marudzi, senge dzakabikwa, dzakagochwa, kana dzakabikwa shanduro. Yakareba nguva yekubikira inoderedza iyo GI mberi.

Kutsigira zvirinani kudzora kweshuga muropa, zviri nani kusarudza nzira dzakanaka dzekubika uye kunakirwa nembatatisi zvine mwero.