John Myers
Nhanganyaya: Chii chinonzi Glycemic Index?
Iyo Glycemic Index (GI) idanho renzvimbo rinoshandiswa kuyera kuti chikafu chine carbohydrate-chine kukurumidza sei kunosimudza mazinga eshuga. Iyi yekumisikidza sisitimu yakavakirwa pachikero che 0 kusvika ku100 uye inoyera kuti nekukurumidza sei carbohydrate muchikafu inoputswa uye kunyudzwa muropa. Zvokudya zvine GI yakakosha inokurumidza kugayiwa uye inobatwa, zvichiita kuti kukurumidza kukwira kwemazinga ehuga, asi zvokudya zvine GI yakaderera GI inokosha inogayiwa uye inotorwa zvishoma nezvishoma, zvichiita kuti kuwedzera zvishoma nezvishoma muropa reropa.
Glycemic Index inoyerwa sei?
Glycemic Index inoyerwa nekuita kuti boka revanhu ridye chikafu chine huwandu hwakatarwa hwecarbohydrate uye vobva vayera mazinga eshuga yeropa panguva dzakasiyana. Uyu muedzo unodzokororwa nechikafu chekutonga, kazhinji chingwa chakachena kana glucose, iyo ine GI ye 100. Mhinduro yeglycemic yezvokudya zvekuedza inobva yafananidzwa neyekudya kwekutonga uye kupiwa GI yakakosha zvichienderana nekuenzanisa.
High vs. Low Glycemic Foods
Chikafu chine yakakwira GI kukosha (70 kana pamusoro) zvinosanganisira chingwa chichena, zvinwiwa zvine shuga, zvihwitsi, uye mbatatisi. Zvokudya izvi zvinokurumidza kugayiwa uye kunyura, zvichiita kuti kukurumidza kukwira kwemashuga eropa. Zvokudya zvine yakaderera GI kukosha (55 kana pasi) zvinosanganisira michero, miriwo, zviyo zvakakwana, uye nyemba. Zvokudya izvi zvinogayiwa uye zvinotorwa zvishoma nezvishoma, zvichikonzera kuwedzera zvishoma nezvishoma muhuwandu hweshuga yeropa.
Mabhenefiti eLow Glycemic Index Chikafu
Kudya zvakaderera GI zvikafu zvinogona kuve nemabhenefiti akati wandei, kusanganisira zvirinani kutonga shuga yeropa, yakagadziridzwa insulin senitivity, uye yakaderedzwa njodzi yekuva nemhando ye2 chirwere cheshuga. Zvikafu zvakaderera zveGI zvinobatsirawo kuti ugare uchinzwa wakaguta kwenguva yakareba, izvo zvinogona kubatsira mukuremerwa.
Kunzwisisa Glycemic Load
Glycemic Load (GL) inofunga nezvehuwandu hwemakabhohaidhiretsi mukugoverwa kwechikafu pamwe neiyo GI kukosha kwayo. Kusiyana neGI, iyo inongotarisa kuti kukurumidza sei carbohydrate kunyudzwa, GL inofunga nezvehuwandu hwemakhahydrates uye maitiro ayo pamazinga eshuga yeropa.
Kushandisa Glycemic Index yeKuronga Kudya
Kubatanidza zvokudya zvakaderera zveGI muzvokudya zvako zvinogona kuva nyore sekusarudza chingwa chezviyo pamusoro pechingwa chena, kuchinja mupunga mutsvuku nemupunga webrown, uye kusarudza michero nemiriwo panzvimbo yeshuga. Paunenge uchironga kudya, chinangwa chekuenzanisa kwekudya kwakaderera uye kwakakwirira kweGI kuti uchengetedze mazinga eshuga yeropa zuva rose.
Kuganhurirwa kweGlycemic Index
Izvo zvakakosha kuti uzive kuti GI haisi system yakakwana uye ine painogumira. Huwandu hweGI hunogona kusiyana zvichienderana nemunhu, nzira yekubika, uye kuibva kwechikafu. Pamusoro pezvo, kusanganisa yakakwira GI zvikafu nezvakaderera GI zvikafu zvinogona kushandura mhinduro yeglycemic. Zvakakosha kushandisa GI sechombo asi kwete sechinhu chega chinotarisa mukusarudza kwechikafu.
Mhedziso: Kubatanidza Glycemic Index muKudya Kwako
Kubatanidza yakaderera GI chikafu mukudya kwako kunogona kuve neakawanda mabhenefiti ehutano, kusanganisira zvirinani kutonga shuga yeropa uye njodzi yakaderedzwa yekuva nemhando ye2 chirwere cheshuga. Kunzwisisa mashandisiro eGI neGL mukuronga kwekudya kunogona kukubatsira kuita sarudzo ine ruzivo nezvekudya zvaunodya. Rangarira kushandisa GI sechishandiso asi kwete sechinhu chega chinotaridza mukusarudza kwechikafu.
