Chaw chungchang kan sawi hian, a bik takin zunthlum leh taksa rihna tihtlem ang chi thil kan ngaihtuah hian ‘carbohydrate’ tih thumal hi kan hre fo thin. Mahse, carbohydrate zawng zawng hi a inang vek em? Ngaihtuah teh, buhfai ei leh chickpeas ei hian carbohydrates a pai vek a. Mahse kan taksa an nghawng dan erawh a danglam hle. Vawiin hian chu inthlauhna chu chiang taka hrethiam thei tur tehfung kan sawi dawn a ni. Glycemic Index , a nih loh leh kan hriat vek angin a tawi zawngin GI an ti a.
A awlsam zawngin, Glycemic Index (GI) hi eng nge ni?
A awlsam hle mai. Glycemic Index (GI) hi carbohydrate awmna chaw chu glucose, a nih loh leh kan hriat angin "sugar"-ah a chantir a, kan ei zawh hnua thisenah a dah chak dan tehna a ni.
Car-ah gasoline i khat ang maiin han ngaihtuah teh. Gasoline chi thenkhat chu a kang rang a, car chu instant power a pe thin. Ṭhenkhat chu zawi zawiin an kang a, rei tak chhung chakna an pe a ni. Chutiang chu he chaw hi a ni.
GI value hi 1 atanga 100 thlenga teh a ni.
- GI sang (70 aia sang) nei ei tur chu a hmin rang a, thisen sugar level a tisang nghal vat thin.
- GI hniam (55 aia tlem) nei ei tur chu zawi zawiin a hmin a, thisen sugar level nghet tak a awm theih nan a pui a ni.
He GI value hriat hi i tan a tangkai hle ang, a bik takin zunthlum vei emaw, i rihna control tum emaw i nih chuan.
Kan taksain hormone insulin an tih chu a siam chhuak a, chu chuan kan thisena sugar awm chu hmangin kan cell-te chakna a pe a ni. Thisen sugar level a san thut chuan insulin hian hna tam tak a thawh a ngai a ni. Hei hi zunthlum vei tan chuan thunun a harsa thei hle. Chuvangin, GI value hniam tak ei tur thlan hian he dinhmun hi a thunun thei a ni.
Eng ei tur nge GI value hniam, medium leh sang nei?
Okay, tunah chuan heng low, medium, leh high GI foods te hi eng nge an nih i en ang u. He table hi en hian ngaihtuahna tha tak i nei thei ang.
| GI value hniam (55 aia tlem lo) ei tur . | GI value hniam tak nei ei tur (56 - 69) . | GI sang (70 aia sang) nei ei tur . |
|---|---|---|
| Thlai hring tam tak, thei chi hrang hrang apple, orange, pear, raw carrot, chickpeas, lentils, cowpeas, green beans, peanuts, cashews, non-fat milk ang chi te. | Corn, banana, pineapple, plum, cherry, oats, brown rice, khawizu, kurakkan chhang. | Rice dum, chhang, alu, sweet cake, donuts, cantaloupe, jelly beans, cornflake te a awm bawk. |
| Awmzia: Chungte chu zawi zawiin an digested thin. Thisen sugar a sang chho zauh zauh a. | A awmzia: Chungte chu a zatve (moderate rate)-a digested an ni. | A awmzia: Chungte chu an ei rang hle. Thisen sugar a tisang chak hle. |
Chaw pakhat GI value hi a danglam thei em?
Ni e, a ni thei. Food label-a GI value hian kan taksa hi a nghawng dan inang reng reng a ni lo. Chutiang a nih chhan hi eng emaw zat a awm.
- Chaw siam dan: Starchy foods (e.g. pasta, potato) te hi an chhum chuan GI a pung a. Chutiang bawkin chaw eiah oil, fiber emaw acidic ingredient lemon emaw vinegar emaw dah tel hian GI a tihhniam a ni.
- A puitlin: Thei, entirnan banana chu a puitlin chuan a thlum a sang a, a GI value pawh a sang bawk.
- Pairing foods: Buhfai, GI value sang tak nei i ei a, chutah chuan protein leh fiber tamna thil, lentils, thlai, sangha, GI value hniam tak tak i dah chuan chaw ei zawng zawng GI value a tlahniam a ni.
Glycemic Index (GI) leh Glycemic Load (GL) inthlauhna chu 1.1.
GI chungchang kan sawi hian thumal dang kan hriat thin chu Glycemic Load (GL) . An pahnih inkarah hian danglamna tlem a awm.
A awlsam zawngin:
- GI (Glycemic Index) hian ei tur pakhat chu thisena sugar-a a chan chak dan chauh a kawk a ni. Chaw ei tur "quality" a ni.
- GL (Glycemic Load) tih hian chaw ei tamnain i thisen sugar a nghawng dan a kawk a ni.
Entirna pakhat han en ila: Watermelon hian GI a nei sang hle. Mahse kan ei tlangpui watermelon slice-a carbohydrates awm zat a tlem avangin GL a nei tlem hle. Chumi awmzia chu watermelon slice khat ei hian thisen sugar-ah nghawng lian tak a nei lo tihna a ni.
Mahse, donut i lei chuan a GI value pawh a sang hle a, sugar leh refined flour tam tak a awm avangin a GL value pawh a sang hle bawk.
Chumi awmzia chu i ei tur chi chu i ei zat ang bawkin a pawimawh tihna a ni. GI value sang tak nei ei tur pawh hi a tlem lutuk a ei chuan nghawng tlem tak a nei thei a ni.
GI hniam ei leh in a thatna
GI hniam ei leh in i hman hian a hnuaia hlawkna te hi i hmu thei ang:
- I taksa rihna control emaw tihtlem emaw tura puitu.
- Thisen sang tihhniamna tura puitu.
- Cholesterol level tihhniam.
- Zunthlum vei theihna control emaw tihtlem emaw tura tanpui.
- Lung natna vei theihna tihziaawmna.
Mahse thil pakhat hre reng ang che. Chaw hrisel thlan hunah GI value chauh ngaihtuah tur a ni lo. Chaw pakhatin GI value a neih tlem vang mai mai hian 100% a hrisel a ni lo. Entirnan, potato chips hian oats aiin GI value a nei hniam zawk thei. Mahse, oats hian nutritional value a nei sang zawk hle. Chuvang chuan ei tur thlan dawnin an vitamin, mineral leh calorie te hi ngaihtuah chian a pawimawh hle.
Hemi chungchang hi hriat belh i duh chuan i doctor nen inbiakna neih a tha ber . I hriselna dinhmun a zirin thurawn tha ber ber a pe thei che a ni.
Take-Home Thuchah a ni
- Glycemic Index (GI) hi carbohydrate chaw i ei hian i thisen sugar level a tihsan chak dan tehna a ni.
- GI hniam ei tur (vegetables, peas, lentils) hian thisen sugar level a control a, GI sang ei (white rice, bread, sugar) hian a tisang thuai thung.
- GI value chauh en suh. Tin, chaw ei tur nutritional value leh i ei portion size pawh ngaihtuah bawk ang che. Chumi atan chuan Glycemic Load (GL) tehna hi a pawimawh hle.
- Chaw ei tur GI value pum pui hi ei tur siam dan leh ei tur dang nena a inhmeh dan te hian a thlak danglam thei a ni.
- I ei leh in lama inthlak danglamna i siam hmain doctor rawn hmasa phawt ang che, a bik takin zunthlum ang chi damdawi lam harsatna i neih chuan.
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