Tracy Norris
Iyo glycemic index uye glycemic load ndiwo maitiro anoratidza pesvedzero yechikafu pamazinga eshuga yeropa. Pano iwe unogona kuona kuti hunhu hunodudzirwa sei uye zvaunofanira kuteerera.
Glycemic index uye glycemic load yehuwandu hwehuga hweropa
Iyo glycemic index uye glycemic load inoratidza pesvedzero yechikafu padanho reshuga yeropa uye nekudaro zvakare padanho re insulin. Iyo glycemic index uye glycemic load yakagadziridzwa kubatsira vanhu vane chirwere cheshuga kuita sarudzo dzekudya. Ivo zvino vava kushandiswa nevanhu vazhinji vanoda kudya vachiziva. Kunyange maitiro avo ekudya akabuda kubva pane izvi, semuenzaniso B. iyo Glyx kudya kana iyo Logi nzira.
Izvi zvinotevera zvinoshanda: iyo yakakwirira glycemic index uye yakakwirira glycemic load, iyo inowedzera simba pahuwandu hweshuga yeropa uye zvishoma chikafu chinokodzera mukudya kwakanaka. Asi hazvisi nyore kudaro.
Ndeapi glycemic values akanaka, uye ndeapi akaipa?
Iyo glycemic index uye glycemic mutoro wemitengo inodudzirwa seinotevera:
Glycemic Index (GI):
- Low GI: 55 uye pasi
- Avhareji yeGI: Zvibodzwa zviri pakati pe56 ne69
- High GI: 70 uye pamusoro
Glycemic Load (GL):
- Low GL: 10 uye pasi
- Medium GL: Hunhu huri pakati pe11 ne19
- High GL: 20 uye pamusoro
Saka kana iwe uchida kuomesa chiyero cheshuga yeropa rako zvishoma sezvinobvira, iwe unofanirwa kusarudza chikafu chine yakaderera kukosha, kunyangwe zviri nani kushandisa kukosha kweiyo glycemic load.
Zvechokwadi, iwe unogonawo kudya zvokudya zvine GL yepakati kana kunyange yakakwirira GL, ingochenjerera kuti urege kudya zvakanyanya kana kusanganisa nezvokudya zvine GL yakaderera. Nekuti iwe kazhinji haudyi chikafu chimwe chete, asi chikafu chine chikafu chakasiyana, izvi pakupedzisira zvine GL yakasiyana zvachose pane yega yega chikafu uye saka inogona zvakare kuve neyakasiyana pesvedzero padanho reshuga yeropa.
Zvirinani kushandisa iyo glycemic load
Dambudziko neiyo glycemic index nderekuti haifungi nezve carbohydrate yemukati mune zvekudya. Iyo inogara ichireva 50 g yemakhahydrates, zvisinei kuti yakakura sei iyo carbohydrate yemukati yechikafu chiri mubvunzo inogona kunge iri pa100 g. Iyo glycemic mutoro, kune rumwe rutivi, inoreva 100 g yezvese chikafu, izvo zvechokwadi zvinoita zvakanyanya kunzwisisa.
Saka zvinogoneka kuti chikafu chine glycemic index yakakura uye panguva imwechete yakaderera glycemic load - kureva kana chikafu chiine zvishoma chete makhahydrates pa 100 g.
Muenzaniso unotevera unoratidza musiyano:
- Peach ine GI ye 76. Zvisinei, sezvo iine chete yakaderera carbohydrate ye 9 g pa 100 g, pesvedzero pamashuga eropa idiki. Saka, iyo glycemic load ndeye 6.8 chete: kuverenga GL = 76 x (9 g / 100 g) = 6.8
- Chingwa chichena chine GI ye 73. Zvisinei, inenge hafu yechingwa chichena makhahydrates (50g pa 100g), saka - pasinei neGI yakaderera - ine simba rakakwirira zvikuru pamashuga eropa kupfuura peach. Iyo glycemic load inoratidza izvi zvakajeka uye ndeye 36.5: Calculation GL = 73 x (50 g / 100 g) = 36.5
Zvokudya zvinokanganisa sei mazinga eshuga yeropa
Kana iwe uri mutsva kune glucose metabolism, chikamu ichi chinokupa iwe neruzivo kuitira kuti unzwisise kuti nei iyo glycemic index uye glycemic load ichinakidza pakudya kune hutano.
Aya ndiwo magadzirirwo eshuga
Panguva yekugaya, glucose kubva muchikafu inopinzwa muropa kubva mudumbu diki. Chiyero cheshuga muropa chinokwira. Mhinduro iyi inonzi glycemic response. Kubva muropa, glucose inobva yagoverwa kumaseru, sezvo ichida glucose kuti iwane simba.
Glucose transport inodzorwa, pakati pezvimwe zvinhu, nehomoni insulin, inogadzirwa mupancreas. Pakangokwira mwero weshuga yeropa, pancreas inoburitsa insulin yakawanda. Iyo insulin level inokwira. Pakarepo iyo glucose inogoverwa kubva muropa kuenda mumasero, chiyero cheshuga yeropa chinotanga kudonha zvakare. Mutumbi unobva waratidza nzara zvakare uye kutenderera kunotanga zvakare.
Kufurira padanho reshuga yeropa kwakasiyana kwazvo
Apa ndipo panopinda glycemic index uye glycemic load: Kana iwe ukadya chimedu chechingwa chichena, semuenzaniso, chiyero cheshuga yeropa chinokurumidza kukwira zvakanyanya uye pancreas inoburitsa huwandu hwakawanda hwe insulin kuderedza shuga yeropa zvakare nekuti zvechigarire high shuga mwero inokuvadza uye inofanira kudzivirirwa.
Kune rumwe rutivi, kana iwe ukadya peach, chiyero cheshuga yeropa hachikwikwi sepamusoro, izvo zvinoreva kuti pancreas inofanira kubudisa insulini shoma, shuga yeropa inowira zvishoma nezvishoma uye kunzwa kwekuguta kunogara kwenguva refu. Saka peach ine yakaderera glycemic load, nepo chingwa chichena chine yakakwirira.
Nekuremerwa kweglycemic, njodzi yechirwere cheshuga inowedzera
Zvinozivikanwa kuti kudya kweshuga kwakanyanya kunogona kuwedzera njodzi yechirwere cheshuga. Asi kune zvekudya zvinowedzera njodzi yechirwere cheshuga kunyangwe zvisingaratidzike kunge zvine shuga, senge B. chingwa chichena chataurwa.
Nerubatsiro rwehutsika kubva kune glycemic load uye glycemic index, zviri nyore kuona kuti ndezvipi zvekudya zvine dambudziko mune izvi uye izvo zvishoma.
Kudya zvokudya zvine high glycemic load zvinogona kukurudzira insulini kuramba. Kana paine insulin kushomeka kana kushomeka kwe insulin, hapana glucose yakakwana inopinda mumasero uye chiyero cheshuga yeropa chinoramba chakakwira zvachose - izvi zvinonzi chirwere cheshuga.
Low-glycemic foods inovandudza chirwere cheshuga
Kusiyana neizvi, zvokudya zvakaderera-glycemic, kureva zvokudya zvine glycemic load kana yakaderera glycemic index, zvinogona kuvandudza chirwere cheshuga chiripo zvakare.
Muongororo ye2019, vaongorori vakanyatso tarisa huwandu hwezvidzidzo makumi mashanu neina pane iyi nyaya. Vakagumisa kuti kudya kwakakwirira muzvokudya zvakaderera zveGI kwaiva nemigumisiro yakanaka pakutsanya shuga yeropa, BMI (body mass index), uye cholesterol mazinga muvanhu vane chirwere cheshuga.
Vatsvagiri vanonyora kuti mhedzisiro yacho yaive idiki, asi iyo mishonga yaingove nemhedzisiro padanho reshuga reropa rekutsanya.
Mhedzisiro pakutsanya kwemazinga eshuga yeropa zvakare yakawedzera nguva yakareba yezvidzidzo zvakagara, kureva nguva yakareba iyo bvunzo dzakadya kudya kwakaderera-glycemic. Zvinomwe zvezvidzidzo zvakatora nguva yakareba kupfuura mwedzi mitanhatu.
