If yu de wɔri bɔt di shuga we yu gɛt na yu blɔd, i impɔtant fɔ no di tin dɛn we de insay di it dɛn we yu de it. Fɔ tɔk am simpul wan, di kabɔhaydrɛt dɛn we wi de it na di tin dɛn we wi bɔdi kin brok ɛn tɔn to shuga. Dɔn dis shuga kin go insay di blɔd, ɛn dis kin mek di blɔd shuga go ɔp. Dis kin rili impɔtant fɔ pɔrsin wae gɛt dis sik lɛk shuga.
Potato na impɔtant pat pan wi it, nɔto so? Potato kin swit we yu kuk am wit ɔyl, bɔyl am, frɛsh am, mash am... ilɛk aw yu pripia am. Potato, ivin wit in skin, gɛt bɔku fayv, i nɔ gɛt bɔku kalori, ɛn i gɛt bɔku tin dɛn lɛk vaytamɛn C, potashɔm, ɛn vaytamɛn B6. Bɔt wit ɔl dis, pɔt na it we gɛt stach. Stach na wan kayn kabɔhaydrɛt bak.
di prɔblɛm we de ya na dat pan ɔl we dɛn kin tek pɔt as "kɔmpleks" ɔ "hɛlth" kabɔhaydrɛt, wi bɔdi kin tek bɔku smɔl tɛm fɔ dayjɛst am. Dis min se di kabɔhaydrɛt dɛn we de insay pɔt kin chenj to shuga kwik kwik wan ɛn dɛn kin ad am wantɛm wantɛm to wi blɔd. Dis kin mek di blɔd shuga lɛvɛl go ɔp wantɛm wantɛm (blɔd shuga spayk).
Wetin na di Glycemic Index?
Fɔ ɔndastand aw it we gɛt bɔku kabɔhaydrɛt lɛk pɔt de wok na wi bɔdi, i impɔtant fɔ no in glycemic index , ɔ GI fɔ shɔt.
Fɔ tɔk am simpul wan, di GI na fɔ no aw kwik di kabɔhaydrɛt dɛn we de insay it kin mek di blɔd shuga go ɔp. I de frɔm 0 to 100.
- Fɔ it dɛn we gɛt ay GI: Dɛn kin dayjɛst dɛn tin ya kwik kwik wan ɛn dɛn kin mek di blɔd shuga lɛvɛl go ɔp kwik kwik wan. (Valyu 70-100)
- Midul GI it dɛn: (valyu 55-69) .
- Fɔd dɛn we gɛt smɔl GI: Dɛn kin dayjɛst dɛn tin ya sloslo. So, dɛn kin ad di shuga to di blɔd smɔl smɔl. (Valyu 55 ɔ smɔl pas dat)
Jɔs tink bɔt am, sɔm stɔdi dɛn dɔn sho se we yu it wan kɔp pɔt, dat kin afɛkt yu blɔd shuga lɛk aw yu drink wan tin we gɛt shuga.
Bɔt i sɔri fɔ no se dɛn kin put pɔtɔtɔ as it we gɛt bɔku GI . Wan stɔdi sho se uman dɛn we kin it bɔku potato ɔltɛm kin gɛt mɔ sik fɔ gɛt dayabitis. So, fɔ ful yu plet wit potato ɔltɛm, dat min se yu de mek am at fɔ yusɛf fɔ kɔntrol yu blɔd shuga.
Bɔt di GI valyu fɔ pɔt kin difrɛn bak dipen pan aw dɛn kuk am. Luk dɛn ɛgzampul dɛn ya.
| Di we aw dɛn kin mek pɔtɔtɔ | Avrej GI valyu |
|---|---|
| Potato we dɛn dɔn bek | 111. Na di 111 |
| Potato we dɛn dɔn bɔyl | 82. Na di 82 |
| Instant mash potato dɛn we dɛn kin mek | 87. Na di 87 |
| French fries we dɛn kin yuz fɔ mek tin dɛn | 73. Na di 73 |
As yu si, ɔl dɛn valyu ya de na di High GI kategori.
Wetin na Glycemic Load?
Wan ɔda impɔtant tin fɔ no aw bɔku it go mek yu blɔd shuga go ɔp na di glycemic load ɔ GL valyu .
pan tap we di GI valyu de mכsu aw di shuga de go insay di bכdi kwik kwik wan , di GL valyu de mכsu aw di shuga lεvεl de go כp . in oda wod, di GL valyu de mכsu di ifekt pan di bכdi shuga lεvεl wit di כmכnt we dεn it.
- High GL: 20 ɔ pas dat
- Midul GL: 11 - 19. Di wan dɛn we de wok
- Low GL: 10 ɔ smɔl pas dat
Fɔ ɛgzampul, wan Russet potato we dɛn dɔn bek gɛt GL we na 33. Wan wayt potato we dɛn dɔn bɔy gɛt GL we na 25. Dɛn tu valyu ya ay pas di GL fɔ wan donut ɔ wan swit trit lɛk jeli bɔl.
So wetin wi fɔ du? Yu tink se wi fɔ stɔp fɔ it pɔt?
Nɔ, yu nɔ nid fɔ stɔp fɔ it pɔt kpatakpata. Bɔt if yu de ad pɔt to yu it ɔltɛm, i kin at fɔ kɔntrol yu blɔd shuga. So, i impɔtant fɔ lɛ yu nɔ it di pɔt we yu de it . Di de we yu it potato, mek shɔ se yu it smɔl smɔl.
Dɔn bak, na sɔm fayn fayn it dɛn we gɛt wɛlbɔdi ɛn we kin tek ples fɔ pɔt.
- Swit Potato: Yuz swit pata insted fo yus rεgulεr potato. Bek swit pata gɛt GI we na lɛk 64. Pan ɔl we dat ay na di midul GI rɛnj, i stil bɛtɛ pas bek pata pata, we gɛt GI we na 111. Bɔt nɔ ful yu plet wit swit pata.
- Ligmɛnt dɛn lɛk lentil, chikip, ɛn pis:Dɛn tin ya kin gi yu stach bak. Bɔt bikɔs dɛn gɛt bɔku fayv ɛn prɔtin bak , dɛn nɔ de mek yu blɔd shuga go ɔp wan tɛm.
- Wul grens: Yu kin gɛt kabɔhaydrɛt frɔm ful grens lɛk brawn rays ɔ quinoa. Dɛn tin ya nɔ de mek yu blɔd shuga lɛvɛl go ɔp.
- Kɔliflawa: If yu want mash potato, tray fɔ bɔyl ɛn mash kɔliflawa insted. Dis na fayn ɔda we we nɔ gɛt bɔku bɔku kabɔhaydrɛt.
Wan smɔl ɛkstra tru tin
Di GI valyu kin difrɛn bak dipen pan di kayn pɔt we yu pik. in jεnarכl, waxy potato, lεk rεd potato, gεt GI valyu sכmtεm lכw. Bɔt, wayt pɔt we gɛt stach gɛt bɔku ay GI valyu.
Mɛsej we dɛn kin kɛr go na os
- Potato na it we gɛt bɔku GI, we gɛt bɔku kabɔhaydrɛt ɛn stach, we kin mek di shuga we de na di blɔd go ɔp kwik kwik wan.
- I impɔtant fɔ no di Glycemic Index (GI) ɛn Glycemic Load (GL) we yu de plan fɔ it.
- di GI valyu fכ potato de difrεn dipכnt pan aw dεn kuk am. Fɔ bɔyl i bɛtɛ pas fɔ frɛy ɔ fɔ bek.
- If yu de manej dayabitis, yu nɔ nid fɔ stɔp fɔ it pɔt ɔltogɛda. Di tin we impɔtant pas ɔl na fɔ kɔntrol di pat saiz .
- Bifo yu yuz potato, ad ɔda tin dɛn we go mek yu gɛt wɛlbɔdi lɛk swit pata, lentil, chikip, brawn rays, ɛn kɔliflawa to yu it.
- Tɔk to yu dɔktɔ fɔ advays bɔt di bɛst it plan fɔ yu wɛlbɔdi kɔndishɔn.
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