"Moni dokotala, ndili ndi matenda a shuga... Ndiye kodi kuli bwino kudya ndiwo zamasamba zokoma ngati kaloti? Kodi zingawonjezere shuga m'magazi mwanga?" Funso ili limafunsidwa ndi anthu ambiri omwe ali ndi matenda a shuga. Ngakhale kuti kaloti ndi ndiwo zamasamba zabwino, amaopa pang'ono chifukwa cha kukoma kwake. Lero, tiyeni tikambirane ngati kaloti ndi zabwino kwa inu omwe muli ndi matenda a shuga kapena ayi, komanso momwe zimakhudzira kuchuluka kwa shuga m'magazi mwanu.
Choyamba, kodi shuga m'magazi ndi chiyani?
Mwachidule, shuga m'magazi, kapena m'mawu azachipatala, "shuga," ndi kuchuluka kwa shuga m'magazi mwanu. Shuga uyu amabwera m'matupi athu kuchokera ku chakudya chomwe timadya. Shuga uyu ndi wofunikira pa ntchito za thupi komanso mphamvu zake. Uli ngati mafuta a galimoto.
Koma vuto ndilakuti ngati shuga uyu wakwera kwambiri. Ngati shuga m'magazi apitirira kukhala wokwera popanda kulamulira koteroko, zingayambitse matenda otchedwa ``Type 2 Diabetes``. Ngati munthu ali kale ndi matenda a shuga, vutoli likhoza kuipiraipira. Ndicho chifukwa chake tiyenera kusamala ndi zomwe timadya.
Tsopano tiyeni tiwone momwe karoti imagwirizanirana ndi nkhaniyi. Kaloti ndi ndiwo zamasamba zopanda sitachi. Chifukwa chake, ngakhale kwa munthu amene ali ndi matenda a shuga, kaloti ndi chisankho chotetezeka kwambiri pankhani yowunikira kuchuluka kwa shuga m'magazi mwake. Ngakhale mukutsatira zakudya zapadera monga ``keto'', kuwonjezera kaloti pang'ono muzakudya zanu sikungakhale vuto.
Kaloti ndi Glycemic Index (GI)
Tsopano tiyeni tifufuze mozama pang'ono. Liwu limodzi lomwe mwamvapo bwino mukalankhula za matenda a shuga ndi `Glycemic Index` kapena `(GI)`.
Kodi `GI` ndi chiyani? Imayesa momwe chakudya kapena chakumwa chomwe timadya chimakwezera shuga m'magazi mwathu mwachangu. Ndi sikelo kuyambira 1 mpaka 100. Mtengo wa 100 umatanthauza kuti chakudyacho chimakweza shuga m'magazi mwachangu ngati kuti tikudya shuga (`glucose`).
GI ya chakudya ikatsika, shuga m'magazi anu amakwera pang'onopang'ono. Izi zikutanthauza kuti thupi lidzapeza mphamvu zambiri.
Taganizirani izi, mitundu ina ya matabwa imayaka mofulumira ndipo imayaka mofulumira (High GI). Mitundu ina ya matabwa imatenga nthawi yayitali kuti iyaka (Low GI). Zakudya zochepa za GI zomwe zimatulutsa mphamvu mwachangu ndi zabwino kwa munthu wodwala matenda ashuga.
Ndiye kodi GI ya kaloti ndi yotani?
- Kaloti zosaphika zili ndi GI yotsika kwambiri ya 16 .
- GI ya kaloti wophikidwa ndi nyama ndi 32 mpaka 49 .
Izi zikutanthauza kuti, mosasamala kanthu momwe mumazionera, kaloti ndi ndiwo zamasamba zomwe zili m'gulu la zakudya zomwe zili ndi glycemic yochepa .
| Mulingo wa glycemic index (GI) | Mtengo wosiyanasiyana |
|---|---|
| GI Yotsika | 1 - 55 |
| GI yapakati | 56 - 69 |
| GI yapamwamba | Zaka 70 kapena kuposerapo |
Koma chinthu chimodzi choyenera kukumbukira. Ngati muwonjezera zotsekemera, shuga, kapena uchi ku kaloti mukaziphika, GI yawo imakwera. Komabe, popeza kaloti mwachibadwa amakhala ndi ulusi wambiri, zimathandiza kuwongolera liwiro lomwe shuga imayamwa m'thupi. Poyerekeza ndi ndiwo zamasamba zina monga mbatata, kaloti ali ndi GI yotsika kwambiri.
Glycemic Load (GL) nayonso ndi yofunika!
Si GI yokha yomwe muyenera kuyang'ana. Palinso muyeso wina wofunikira, ndipo ndi Glycemic Load, kapena (GL).
Chomwe `GL` imachita ndikuphatikiza `GI` ndi kukula kwa chakudya kuti chikupatseni chithunzi chokwanira cha momwe shuga m'magazi mwanu imakhudzira. Taganizirani izi, ngakhale chakudya chili ndi `GI` yochepa, ngati mutadya kwambiri, chingawonjezere GL yonse pa shuga m'magazi mwanu.
Ndiye kodi mtengo wa kaloti wa `GL` ndi wotani?
Kawirikawiri, kaloti ziwiri zosaphika zimakhala ndi `GL` yotsika kwambiri ya pafupifupi 8. Izi zikutanthauza kuti kaloti ndi chakudya chomwe chili m'gulu la zakudya zomwe zili ndi `GL` yotsika (Low Glycemic Load) .
| Mulingo wa Glycemic load (GL) | Mtengo wosiyanasiyana |
|---|---|
| Low GL | 1 - 10 |
| GL yapakati | 11 - 19 |
| GL yapamwamba | 20 kapena kuposerapo |
Ndiwo zamasamba zina zabwino zomwe zili ndi GI yotsika
Ndiwo zamasamba zatsopano nthawi zambiri zimakhala ndi madzi ambiri ndipo zimakhala ndi michere yambiri, mavitamini, ndi michere. Ndiwo zamasamba zambiri zimakhala ndi GI yotsika. Nazi zina mwa ndiwo zamasamba zomwe mungadye motetezeka ngati muli ndi matenda a shuga:
- Burokoli
- Kabichi
- Kolifulawa
- Mkhaka
- Tomato
- Batu
- Masamba obiriwira monga sipinachi ndi kale
- Tsabola wa belu (nsomba chili)
- Anyezi
- Therere
- Letisi
- Bowa
- Turnip
- Katsitsumzukwa
Kuonjezera izi muzakudya zanu kudzakuthandizani kuchepetsa shuga m'magazi mwanu ndikupatsa thupi zakudya zomwe limafunikira.
Uthenga Wopita Nawo Kunyumba
- Karoti ndi chakudya chotetezeka komanso chopatsa thanzi kwa munthu amene ali ndi matenda a shuga. Musawaope.
- Kaloti ali ndi Glycemic Index (GI) yotsika kwambiri komanso Glycemic Load (GL) yotsika kwambiri motero sakweza shuga m'magazi nthawi yomweyo.
- Kaloti zosaphika zimakhala ndi GI yotsika kuposa kaloti zophikidwa, choncho ndi bwino kuzidya zosaphika mu saladi ngati n'kotheka.
- Monga momwe zilili ndi chilichonse, kuchuluka kwake n'kofunika . Kungoti karoti ndi yabwino sizikutanthauza kuti muyenera kudya zambiri nthawi imodzi. Gwiritsani ntchito ngati gawo la zakudya zopatsa thanzi.
- Ngati muli ndi nkhawa iliyonse yokhudza zakudya zanu kapena chakudya china chake, nthawi zonse ndi bwino kulankhula ndi dokotala wanu za izo.
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