Zadza runyorwa rweiyo glycemic index yezvikafu
Zvemukati
Iyo glycemic index (GI) inoenderana nekumhanya uko chikafu chine makabhohaidhiretsi chinokurudzira kuwedzera kweglycemia, ndiko kuti, muhuwandu hweshuga muropa. Kuti uone indekisi iyi, kuwedzera kune huwandu hwe makabhohaidhiretsi, kumhanyisa kwavanogaya nekudyiwa kunoonekwawo. Kuziva iyo glycemic index kwakakosha kubatsira kudzora nzara, kushushikana, kuwedzera kunzwa kwekuguta uye kugadzirisa huwandu hweshuga muropa.
Iyo glycemic index inobvumidza zvirinani kudzora kwechirwere cheshuga, kudzikisa huremu zviri nyore uye kwakakosha kune vatambi, sezvo ichipa ruzivo nezve chikafu chinobatsira kuwana simba kana kudzoreredza magetsi akachengetedzwa.
Glycemic indekisi tafura
Iko kukosha kweiyo glycemic index yechikafu haina kuverengerwa zvichienderana nechikamu, asi inoenderana nekuenzanisa pakati pehuwandu hwe makabhohaidhiretsi ane chikafu uye huwandu hweglucose, ine glycemic index iri zana.
Chikafu chine glycemic index yakaderera pane makumi mashanu neshanu inoonekwa seyakaderera index uye, kazhinji, ine hutano.Avo vane indekisi iri pakati pe56 uye 69 vane mwero glycemic index, uye chikafu chine glycemic index inopfuura makumi manomwe inofungidzirwa kuva neGI yepamusoro, uye zvinokurudzirwa kudzivirira kana kudya zvine mwero.
Iyi tafura inotevera inoratidza chikafu chine yakaderera, yepakati uye yakakwira glycemic index inodyiwa kazhinji nevanhu:
| Zvikafu zvine makabhohydrate | ||
| Yakadzika GI ≤ 55 | Avhareji IG 56-69 | Yakakwirira GI ≥ 70 |
| Ese Bran chisvusvuro chezviyo: 30 | Mucheka mutsvuku: 68 | Mucheka muchena: 73 |
| Oats: 54 | Vanasekuru: 65 | Gatorade isotonic zvinwiwa: 78 |
| Chokoreti yemukaka: 43 | Upfu hwemufarinya: 61 | Mupunga wemupunga: 87 |
| Noodles: 49 | Upfu hwegorosi: 60 | Chibage Chinotsemuka Chibage Zviyo: 81 |
| Chingwa chebhuruu: 53 | Popcorn: 65 | Chingwa chena: 75 |
| Chibage tortilla: 50 | Refrigerant: 59 | Tapioca: 70 |
| Bhari: 30 | Muesli: 57 | Cornstarch: 85 |
| Fructose: 15 | Zviyo chingwa: 53 | Tacos: 70 |
| - | Zvigadzirwa zvepamba zvakagadzirwa: 66 | Glucose: 103 |
| Muriwo uye nyemba (general classification) | ||
| Yakadzika GI ≤ 55 | Avhareji IG 56-69 | Yakakwirira GI ≥ 70 |
| Bhinzi: 24 | Yakabikwa yam: 51 | Mbatata yakasungwa: 87 |
| Lentil: 32 | Dzungu rakabikwa: 64 | Mbatata: 78 |
| Makarotsi akabikwa: 39 | Bhanana girinhi: 55 | - |
| Sopu yemuriwo: 48 | Turnips: 62 | - |
| Chibage chakabikwa: 52 | Yakatemwa mbatatisi: 61 | - |
| Soya dzakabikwa: 20 | Pea: 54 | - |
| Yakakangwa mbichana karoti: 35 | Mbatatisi machipisi: 63 | - |
| Mbatatisi dzakabikwa: 44 | Beet: 64 | - |
| Zvibereko (general classification) | ||
| Yakadzika GI ≤ 55 | Avhareji IG 56-69 | Yakakwirira GI ≥ 70 |
| Apple: 36 | Kiwi: 58 | Watermelon: 76 |
| Strawberry: 40 | Papaya: 56 | - |
| Orange: 43 | Peaches musirasi: 58 | - |
| Unsweetened muto wemaapuro: 44 | Chinangwa: 59 | - |
| Muto weorenji: 50 | Mazambiringa: 59 | - |
| Bhanana: 51 | Cherries: 63 | - |
| Sleeve: 51 | Vhudzi: 65 | - |
| Dhamasiko: 34 | Midziyo: 64 | - |
| Peach: 28 | - | - |
| Peya: 33 | - | - |
| Blueberries: 53 | - | - |
| Plums: 53 | - | - |
| Mafuta emafuta (ese akadzika GI) | - | |
| Nuts: 15 | Nzungu dzemakwenzi: 25 | Nzungu: 7 |
| Misi, zvigadzirwa uye zvimwe zvinwiwa zvinwiwa (zvese zviri zvepasi GI) | ||
| Soy mukaka: 34 | Skimmed mukaka: 37 | Yogati yechisikigo: 41 |
| Mukaka wese: 39 | Mukaka wakaviriswa: 46 | Yakagadzirwa yogati yakasikwa: 35 |
Izvo zvakakosha kuti urangarire kuti iwe unofanirwa kudya chikafu chakaderera kusvika pakati nepakati glycemic index, sezvo izvi zvichideredza kugadzirwa kwemafuta, kunowedzera kuguta uye kunoderedza nzara. Nezve huwandu hwechikafu chinofanirwa kudyiwa, izvi zvinoenderana nezvinodiwa nemunhu zvezuva nezuva uye, nekudaro, zvakakosha kuti wezvehutano avhenekerwe kuitira kuti aongorore zvakakwana hutano kuitira kuti zvikwanisike kuratidza izvo zvinokurudzirwa idya zuva nezuva. Tarisa uone muenzaniso wepasi glycemic index menyu.
Glycemic indekisi yezvikafu uye izere chikafu
Iyo glycemic index yezvakakwana zvekudya zvakasiyana neglycemic index yezvikafu zvakasarudzika, sepaya panguva yekugaya kwekudya, chikafu chinosanganiswa uye chinokonzeresa kwakasiyana muropa reropa. Nekudaro, kana chikafu chiine hupfumi muzvinhu zvine makabhohaidhireti, zvakaita sechingwa, mafrimu, fries, soda uye ice cream, ichave nekwanisi yekuwedzera shuga yeropa, ichiunza mhedzisiro yehutano senge yakawedzera huremu, cholesterol uye triglycerides.
Kune rimwe divi, chikafu chakadzikama uye chakasiyana, chine, semuenzaniso, mupunga, bhinzi, saradhi, nyama nemafuta emuorivhi, ichave ine yakaderera glycemic index uye inoita kuti shuga yeropa igadzikane, ichiunza mabhenefiti ehutano.
Zano rakanaka rekuenzanisa kudya ndere kugara uchisanganisira chikafu chizere, michero, miriwo, nzungu senzungu nenzungu, uye mapuroteni sosi semukaka, yogati, mazai nenyama.
Goverana
Weti bvunzo (EAS): ndeyei, gadziriro uye mhedzisiro
