Mwina mwamvapo za zakudya zosiyanasiyana zomwe zimati zimakuthandizani kuchepetsa thupi. Mwina mukudziwa zakudya monga `Sugar Busters`, `Zone Diet`, `Nutrisystem`. Maziko a zakudya zonsezi ndi lingaliro la `Glycemic Index`. Poyamba idayambitsidwa kuti ithandize odwala matenda ashuga kuwongolera kuchuluka kwa shuga m'magazi mwawo. Chifukwa chake chiphunzitso ndi chakuti, "Ngati mungathe kuwongolera shuga m'magazi mwanu, muyeneranso kuwongolera thupi, eti?" Tiyeni tiwone ngati nkhaniyi ndi yoona kapena ayi.
Kodi Glycemic Index (GI) ndi chiyani?
Mwachidule, ndi muyeso wa momwe chakudya chomwe timadya chokhala ndi chakudya cham'madzi chimakwezera shuga m'magazi mwachangu. Zakudya zina, monga buledi, mabisiketi, ndi mbatata, zimapangitsa kuti shuga m'magazi mwathu ikwere mofulumira. Koma palinso zakudya zina zomwe zimapangitsa kuti shuga m'magazi mwathu ikwere pang'onopang'ono komanso mosalekeza.
Nayi lingaliro loyambira la 'Glycemic Index' kapena dongosolo la GI:
Timapatsa zakudya chigoli kuyambira 0 mpaka 100 kutengera momwe zimakwezera shuga m'magazi mwachangu.
- Zakudya zokhala ndi GI yapamwamba: Izi zimagayidwa mwachangu komanso zimawonjezera shuga m'magazi mwachangu.
- Zakudya zokhala ndi GI yochepa: Izi zimatenga nthawi yayitali kuti zigayidwe, kotero zimatulutsa shuga m'magazi pang'onopang'ono. Zili ndi ulusi wambiri, zomwe zimakuthandizani kumva kukhuta kwa nthawi yayitali. Izi zimachepetsanso njala pafupipafupi.
Kodi zakudya zimenezi zimathandizadi kuchepetsa thupi?
Funso lofunika kwambiri ndi ili. Kudya zakudya zokhala ndi GI yotsika kungathandize kupewa matenda monga matenda a shuga ndi matenda a mtima.
Komabe, palibe umboni wokwanira wa sayansi wosonyeza kuti njira imeneyi ndi yothandiza kwambiri kuposa kudya zakudya zokhazikika, zopatsa thanzi, komanso zopanda mafuta ambiri kuti muchepetse thupi. Kafukufuku wina wasonyeza kuti anthu omwe amadya zakudya zokhala ndi GI yochepa amataya mafuta ochepa m'thupi kuposa omwe amadya zakudya zokhala ndi GI yambiri, ngakhale kuti amadya ma calories ofanana. Koma kafukufuku wina sanapeze mgwirizano wamphamvu chonchi. Chifukwa chake, maganizo asayansi pankhaniyi akadali ogawanika.
Chofunika ndichakuti, ichi si chida chamatsenga chochepetsera thupi. Koma ndi chida chabwino chopangira zisankho zanzeru pankhani ya mitundu ya chakudya chomwe timadya.
Kodi tingadye chiyani komanso sitingadye chiyani?
Mu njira iyi, tiyenera kuyesetsa kudya zakudya zambiri zomwe zili ndi GI yochepa ndikuchepetsa kuchuluka kwa zakudya zomwe zili ndi GI yayikulu momwe tingathere.
| Gulu la GI | Zitsanzo za chakudya |
|---|---|
| GI yapamwamba (70 kapena kupitirira apo) | Mpunga woyera, buledi, mbatata zophikidwa, makeke, zakumwa zotsekemera, maswiti |
| GI ya chakudya ndi yapakati (56-69) | Mphesa, spaghetti, ayisikilimu, mphesa zouma, chimanga |
| GI Yotsika (55 kapena kuchepera) | Ma oats, mtedza, nthanga, nyemba zobiriwira, nandolo zofiira (Rajma), kaloti, hummus (phala la nyemba), mkaka wopanda mafuta ambiri, zipatso zambiri (kupatula zipatso zina monga mavwende) |
Kodi izi n'zovuta kutsatira?
Pali zinthu zabwino pankhaniyi, ndi zina zomwe zimasokoneza pang'ono.
Zinthu zabwino
Simuyenera kuwerengera ma calories kapena kuyeza chakudya chomwe mumadya. Ndipo simuyenera kusiya kudya chakudya cham'mawa kotheratu. Chomwe muyenera kuchita ndikungoyang'ana GI ya zakudya zomwe mumadya ndikupanga zisankho zanzeru.
Mavuto ndi zolepheretsa
Dongosolo la GI lingakhale losokoneza pang'ono. Kungoti chakudya chili ndi GI yochepa sizitanthauza kuti chili ndi thanzi labwino . Komanso, zakudya zina zokhala ndi GI yayikulu zimatha kukhala ndi thanzi labwino kwambiri.
Mwachitsanzo, ma parsnip ali ndi GI ya 52. Koma keke ya vanila ili ndi GI ya 42. Tsopano kodi mwamvetsa vutoli? Ma parsnip ali ndi GI yokwera kuposa keke. Koma nchiyani chomwe chili chabwino pankhani ya zakudya?
Chinthu china n'chakuti, njira iyi imangonena za chakudya cham'thupi chokha. Sipereka malangizo aliwonse okhudza kuchuluka kwa mapuloteni, mafuta, kapena ma calories omwe muyenera kudya patsiku. Umenewo ndi udindo wanu.
Komanso, kudya chakudya chokhala ndi GI yokwera komanso mapuloteni ndi mafuta kungathandize kusintha kuchuluka kwa shuga m'magazi. Choncho sikophweka monga momwe mungaganizire.
Maganizo anga monga dokotala
Umu ndi momwe ndikuonera. `Glycemic Index Diet` si chakudya chopangidwira kuchepetsa thupi kwenikweni. Ndi chida chabwino kwambiri kwa odwala matenda ashuga kuti azitha kuyang'anira kuchuluka kwa shuga m'magazi mwawo. Ndikothandiza kwambiri kwa munthu wodwala matenda ashuga kuganizira za GI iyi posankha chakudya cham'mimba.
Komanso, ngati muli pachiwopsezo chotenga matenda a shuga (prediabetes) kapena muli ndi vuto lotchedwa insulin resistance, njira iyi ingakuthandizeni. Munthu amene ali ndi kuthamanga kwa magazi, matenda a mtima, cholesterol, komanso kunenepa kwambiri akhoza kukhala ndi insulin resistance iyi.
Koma kumbukirani, GI ndi gawo limodzi lokha la nkhaniyi.
Mwachitsanzo, mbatata zotsekemera zimakhala ndi GI yokwera, koma ndi chakudya chopatsa thanzi kwambiri. Mofananamo, mtedza monga mtedza uli ndi GI yotsika. Koma ngati mudya kwambiri, mutha kuwonjezera kuchuluka kwa ma calories omwe mumadya ndikuwonjezera kulemera.
Choncho, gwiritsani ntchito GI ngati chitsogozo cha kusankha kwanu chakudya cham'thupi. Koma nthawi yomweyo, samalani ndi mapuloteni, mafuta, ndi zakudya zonse zomwe mumadya. Zakudya zanu zonse ziyenera kukhala zolinganizika.
Ngati mukusokonezeka ndi zinthu izi, pali mapulani ena azakudya omwe adapangidwa ndi cholinga chilichonse. Zimenezo zingakhale zoyenera kwa inu. Chinthu chabwino kwambiri choti muchite ndikulankhula ndi dokotala wanu ndikusankha zakudya zomwe zili bwino pa thanzi lanu.
Uthenga Wopita Nawo Kunyumba
- Glycemic Index (GI) ndi muyeso wa momwe chakudya chimakwezera shuga m'magazi mwachangu.
- Njira imeneyi poyamba idapangidwa kuti ithandize odwala matenda a shuga kuwongolera kuchuluka kwa shuga m'magazi mwawo.
- Umboni wa sayansi suli wotsimikiza momwe njira iyi ilili yothandiza pochepetsa thupi.
- Kungoti chakudya chili ndi GI yotsika sizitanthauza kuti nthawi zonse chimakhala ndi thanzi labwino, ndipo zakudya zina zokhala ndi GI yokwera zingakhale ndi zakudya zabwino.
- Iyi si ndondomeko yonse ya chakudya, koma ndi chida chokuthandizani kusankha mwanzeru zakudya zokhala ndi chakudya chamagulu.
- Ngati muli ndi matenda a shuga kapena muli pachiwopsezo cha matenda a shuga, ndikofunikira kwambiri kukambirana njira iyi ndi dokotala wanu.
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