John Myers
Zoyambira: Kodi Glycemic Index ndi chiyani?
Glycemic Index (GI) ndi dongosolo lomwe limagwiritsidwa ntchito kuyesa momwe chakudya chokhala ndi ma carbohydrate chimakwezera shuga m'magazi. Dongosolo losanjali limakhazikika pa sikelo ya 0 mpaka 100 ndikuyesa momwe ma carbohydrate muzakudya amasweka ndikulowetsedwa m'magazi. Zakudya zokhala ndi GI yayikulu zimagayidwa mwachangu ndikuyamwa, zomwe zimapangitsa kuti shuga achuluke m'magazi, pomwe zakudya zokhala ndi GI yotsika zimagayidwa ndikuyamwa pang'onopang'ono, zomwe zimapangitsa kuti shuga achuluke pang'onopang'ono.
Kodi Glycemic Index Imayesedwa Bwanji?
Mlozera wa Glycemic umayezedwa ndi gulu la anthu omwe amadya chakudya cham'madzi chomwe chili ndi kuchuluka kwa ma carbohydrate ndikuyesa kuchuluka kwa shuga m'magazi awo pakapita nthawi. Mayesowa amabwerezedwa ndi chakudya chowongolera, nthawi zambiri mkate woyera kapena shuga, womwe uli ndi GI ya 100. Kuyankha kwa glycemic kwa chakudya choyesera kumafananizidwa ndi chakudya chowongolera ndikupatsidwa mtengo wa GI malingana ndi kuyerekezera.
Zakudya Zokwera Kwambiri ndi Zochepa za Glycemic Foods
Zakudya zokhala ndi GI yayikulu (70 kapena kupitilira apo) zimaphatikizapo mkate woyera, zakumwa zotsekemera, maswiti, ndi mbatata. Zakudyazi zimagayidwa mwachangu ndikutengeka, zomwe zimapangitsa kuti shuga achuluke m'magazi. Zakudya zokhala ndi GI yotsika (55 kapena pansi) zimaphatikizapo zipatso, ndiwo zamasamba, mbewu zonse, ndi nyemba. Zakudya zimenezi zimagayidwa ndi kutengeka pang’onopang’ono, zomwe zimapangitsa kuti shuga achuluke pang’onopang’ono.
Ubwino wa Zakudya Zochepa za Glycemic Index
Kudya zakudya zotsika za GI kumatha kukhala ndi maubwino angapo, kuphatikiza kuwongolera shuga m'magazi, kukulitsa chidwi cha insulin, komanso kuchepetsa chiopsezo chokhala ndi matenda amtundu wa 2. Zakudya zotsika za GI zimathandizanso kuti mukhale okhutira kwa nthawi yayitali, zomwe zingathandize kuchepetsa kulemera.
Kumvetsetsa Glycemic Load
Glycemic Load (GL) imaganizira kuchuluka kwa ma carbohydrate muzakudya komanso GI yake. Mosiyana ndi GI, yomwe imangoganizira momwe ma carbohydrate amayamwa mwachangu, GL imawona kuchuluka kwazakudya komanso momwe zimakhudzira shuga wamagazi.
Kugwiritsa Ntchito Mlozera wa Glycemic Pokonzekera Chakudya
Kuphatikizira zakudya zochepa za GI m'zakudya zanu kungakhale kophweka monga kusankha mkate wambewu m'malo mwa mkate woyera, kusinthanitsa mpunga woyera ndi mpunga wa bulauni, ndi kusankha zipatso ndi ndiwo zamasamba m'malo mwa zokhwasula-khwasula. Pokonzekera chakudya, yesetsani kuti mukhale ndi zakudya zochepa za GI kuti mukhale ndi shuga wamagazi tsiku lonse.
Zochepa za Glycemic Index
Ndikofunika kuzindikira kuti GI si dongosolo langwiro ndipo lili ndi malire. Miyezo ya GI imatha kusiyanasiyana kutengera munthu, njira yophikira, komanso kupsa kwa chakudya. Kuphatikiza apo, kuphatikiza zakudya za GI yayikulu ndi zakudya zochepa za GI kumatha kusintha kuyankha kwa glycemic. Ndikofunikira kugwiritsa ntchito GI ngati chida koma osati ngati chinthu chokhacho chomwe chimapangitsa kusankha zakudya.
Kutsiliza: Kuphatikiza Glycemic Index muzakudya Zanu
Kuphatikizira zakudya zotsika za GI muzakudya zanu kumatha kukhala ndi maubwino angapo azaumoyo, kuphatikiza kuwongolera bwino shuga wamagazi komanso kuchepetsa chiopsezo chokhala ndi matenda amtundu wa 2. Kumvetsetsa momwe mungagwiritsire ntchito GI ndi GL pokonzekera chakudya kungakuthandizeni kusankha bwino zakudya zomwe mumadya. Kumbukirani kugwiritsa ntchito GI ngati chida koma osati ngati chinthu chokhacho chomwe chimatsimikizira kusankha zakudya.
