I thisen sugar level i ngaihtuah a nih chuan i ei tur a carbohydrates awm hi hriat a pawimawh hle. A awlsam zawngin kan ei carbohydrates hi kan taksain a then darh a, sugar-ah a chang a ni. He sugar hi thisenah a lut a, thisen sugar level a tisang a ni. Hei hi zunthlum ang chi natna nei tan chuan a pawimawh hle thei a ni.
Alu hi kan ei leh in atana thil pawimawh tak a ni a ni lawm ni? Alu hi oil-a chhum, chhum, hmin, mashed... engtiang pawhin i buatsaih pawhin a tui hle. Alu hi a vun nen pawh hian fiber a tam a, calorie a tlem a, vitamin C, potassium, leh vitamin B6 te ang chi nutrient tam tak a pai bawk. Mahse heng zawng zawng nen hian potato hi starchy food a ni. Starch hi carbohydrate chi khat a ni bawk.
Heta buaina awm chu, potato hi "complex" emaw "healthy" carbohydrate anga ngaih ni mahse, kan taksa hian a ei theih nan hun a hmang tlem zawk hle. Chumi awmzia chu potato-a carbohydrates awmte hi sugar-ah a inthlak rang hle a, kan thisenah a tel nghal vek tihna a ni. Hei hian thisen sugar level a tisang nghal a (blood sugar spike).
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Glycemic Index chu eng nge ni?
Alu ang chi carbohydrate tamna ei tur hian kan taksaah engtin nge hna a thawh tih hriatthiam nan a glycemic index , a tawi zawngin GI tih hriat a pawimawh.
A awlsam zawngin, GI hi ei tur pakhata carbohydrates awmin thisen sugar level a tihsan chak dan tehna a ni. 0 atanga 100 thleng a ni.
- High GI foods: Hengte hi a digested rang a, thisen sugar level a tisang thuai bawk. (A hlutna 70-100) .
- Medium GI ei tur: (value 55-69) .
- Low GI foods: Hengte hi a digested zawi zawi a. Chuvang chuan sugar chu thisenah a telh zauh zauh a. (Value 55 aia tlem lo)
Ngaihtuah teh, zirchianna thenkhatah chuan potato cup khat ei hian i thisen sugar-ah nghawng a nei ve tho a, chu chu sugary drink can khat in ang bawkin a ni.
Vanduaithlak takin, potato hi high-GI food anga classified a ni . Zirchianna pakhatah chuan hmeichhia, alu ei tam thinte chuan zunthlum vei an tam zawk tih hmuhchhuah a ni. Chuvangin, i plate-ah potato i khat reng chuan i thisen sugar control harsa i ti tihna a ni.
Mahse, alu GI value pawh hi a siam dan azirin a inang lo. Heng entîrnate hi han en teh.
| Alu siam dan tur | GI value zatve (average) a ni |
|---|---|
| Baked potato a ni | 111-ah a awm |
| Boiled potato a ni | 82 a ni |
| Instant mashed potato a awm bawk | 87 a ni |
| French fries a ni | 73 a ni |
Kan hmuh angin heng value zawng zawng hi High GI category-ah a awm vek a ni.
Glycemic Load chu eng nge ni?
Chaw pakhatin i thisen sugar a tihsan zat tehna pawimawh dang chu glycemic load , a nih loh leh GL value hi a ni .
GI value hian thisenah sugar a luh chak zia a teh laiin, GL value hian sugar level a san zat a teh thung . Phên dangin sawi ila, GL value hian thisen sugar level a nghawng dan chu ei zat nen a teh a ni.
- GL sang: 20 aia sang
- Medium GL: 11 - 19 inkar a ni
- GL hniam: 10 aia tlem lo
Entirnan, Russet potato baked chuan GL 33 a nei a, boiled white potato chuan GL 25 a nei a, heng value pahnih hi donut emaw jelly ball ang chi sweet treat emaw GL aiin a sang zawk a ni.
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Check Availability →Chuti a nih chuan eng nge kan tih ang? Alu ei hi kan bansan tur em ni?
Ni lo, alu ei hi i bansan vek a ngai lo. Mahse i eitur ah potato i dah tel fo chuan i thisen sugar control a harsa thei hle. Chuvangin, potato i ei tam lutuk hi tihtlem a pawimawh hle . Alu i ei ni hian a tlem lutuk ei ngei ngei tur a ni.
Tin, hetah hian alu aiah thei tur thil tui tak tak, hrisel tak tak te pawh tarlan a ni bawk.
- Sweet Potatoes: Alu pangngai aiah sweet potato hmang zawk ang che. Baked sweet potato hian GI 64 vel a nei a, chu chu medium GI range-ah a sang hle laiin, baked potato aiin a la tha zawk hle a, GI 111 a nei a, mahse i plate-ah sweet potato-in khat suh.
- Legumes te chu lentils, chickpeas, leh peas te hi a ni:Hengte hian starch a pe bawk. Mahse fiber leh protein tam tak an neih avangin vawi khatah i thisen sugar level an ti sang lo.
- Whole grains: Brown rice emaw quinoa emaw ang chi whole grains atang hian carbohydrates i hmu thei. Hengte hian i thisen sugar level a ti sang lo.
- Cauliflower: Mashed potato i duh chuan cauliflower chu boiling leh mashing ai chuan tum zawk ang che. Hei hi alternative tha tak a ni a, carbohydrates a tlem hle.
Extra fact tlem a ni
GI value pawh hi i duh duh potato chi hrang hrang a zirin a danglam thei bawk. A tlangpuiin waxy potato, red potato ang chi te hian GI value a nei tlem zawk. Mahse, starchy white potato hian GI value a nei sang zawk hle.
Take-Home Thuchah a ni
- Alu hi GI sang tak ei tur a ni a, carbohydrates leh starch a pai tam hle a, hei hian thisen sugar level a tisang thuai thei a ni.
- Chaw ei tur ruahman dawnin Glycemic Index (GI) leh Glycemic Load (GL) te hriat a pawimawh.
- Alu GI value hi a siam dan azirin a inang lo. Frying emaw baking emaw aiin boiling hi a tha zawk hle.
- Diabetes i enkawl a nih chuan potato ei kha i chawlhsan vek a ngai lo. A pawimawh ber chu portion size control hi a ni .
- Potato ai chuan i eitur ah hian hrisel tak tak, sweet potato, lentils, chickpeas, brown rice, leh cauliflower te dah tel bawk ang che.
- I hriselna dinhmun atana diet plan tha ber tur chungchanga thurawn dil turin i doctor nen inbia ang che .
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