Kodi tingathe kuwongolera shuga m'magazi pogwiritsa ntchito chakudya? Tiyeni tikambirane za Glycemic Index (GI)!

Tikamalankhula za chakudya, makamaka tikamaganizira zinthu monga matenda a shuga ndi kuchepetsa thupi, nthawi zambiri timamva mawu oti 'chakudya'. Koma kodi chakudya chonse ndi chofanana? Taganizirani izi, kudya mpunga ndi kudya nyemba zonse zimakhala ndi chakudya cham'mimba. Koma momwe zimakhudzira matupi athu ndi zosiyana kwambiri. Lero tikambirana za muyeso womwe ungatithandize kumvetsetsa kusiyana kumeneku. Umatchedwa Glycemic Index , kapena GI mwachidule monga momwe tonse timadziwira.

Mwachidule, kodi Glycemic Index (GI) ndi chiyani?

Zosavuta kwambiri. Glycemic Index (GI) ndi muyeso wa momwe chakudya chokhala ndi chakudya cham'madzi chimasandutsidwira msanga kukhala shuga, kapena "shuga" monga momwe timadziwira, ndikuwonjezeredwa m'magazi titadya.

Taganizirani ngati mukudzaza galimoto ndi mafuta. Mitundu ina ya mafuta imayaka mofulumira ndipo imapatsa galimoto mphamvu nthawi yomweyo. Ina imayaka pang'onopang'ono ndipo imapatsa mphamvu kwa nthawi yayitali. Umu ndi momwe chakudya ichi chilili.

GI imayesedwa pa sikelo kuyambira 1 mpaka 100.

• Zakudya zokhala ndi GI yapamwamba (70 kapena kupitirira apo) zimagayidwa mwachangu ndipo zimayambitsa kukwera msanga kwa shuga m'magazi.
• Zakudya zokhala ndi GI yotsika (55 kapena kuchepera) zimagayidwa pang'onopang'ono, zomwe zimathandiza kusunga ndikukhazikitsa shuga m'magazi.

Thupi lathu limapanga mahomoni otchedwa insulin, omwe amagwiritsa ntchito shuga m'magazi mwathu kuti apereke mphamvu ku maselo athu. Pamene shuga m'magazi akwera mwadzidzidzi, insulin imayenera kugwira ntchito yambiri. Izi zingakhale zovuta kwa munthu wodwala matenda a shuga kuwongolera. Chifukwa chake, kusankha zakudya zokhala ndi GI yotsika kungathandize kuwongolera vutoli.

Ndi zakudya ziti zomwe zili ndi GI yotsika, yapakati komanso yapamwamba?

Chabwino, tsopano tiyeni tiwone zakudya izi zokhala ndi GI yotsika, yapakati, komanso yapamwamba. Mutha kupeza lingaliro labwino poyang'ana tebulo ili.

Kodi GI ya chakudya ingasinthe bwanji?

Inde, zingatheke. Kuchuluka kwa GI pa chizindikiro cha chakudya sikukhudza matupi athu mofanana nthawi zonse. Pali zifukwa zingapo zomwe zimapangitsa zimenezo.

• Njira Yophikira: Zakudya zokhala ndi sitachi (monga pasitala, mbatata) zimawonjezeka mu GI zikaphikidwa. Mofananamo, kuwonjezera mafuta, ulusi, kapena chosakaniza cha asidi monga mandimu kapena viniga ku chakudya kumachepetsa GI.
• Kukhwima: Chipatso, mwachitsanzo nthochi, chikakhwima bwino, kukoma kwake kumawonjezeka ndipo GI yake imawonjezekanso.
• Kusakaniza zakudya: Mukadya mpunga, womwe uli ndi GI yapamwamba, kenako n’kuwonjezera china chake chokhala ndi mapuloteni ndi ulusi wambiri, monga mphodza, ndiwo zamasamba, kapena nsomba, zomwe zili ndi GI yochepa, GI ya chakudya chonsecho imachepa.

Kusiyana pakati pa Glycemic Index (GI) ndi Glycemic Load (GL)

Mawu ena omwe timamva tikamalankhula za GI ndi Glycemic Load (GL) . Pali kusiyana pang'ono pakati pa awiriwa.

Mwachidule:

• GI (Glycemic Index) imangotanthauza liwiro lomwe chakudya chimasanduka shuga m'magazi. Ndi "ubwino" wa chakudya.
• Glycemic Load (GL) imatanthauza momwe kuchuluka kwa chakudya chomwe mumadya kumakhudzira shuga m'magazi mwanu.

Izi zikutanthauza kuti mtundu wa chakudya chomwe mumadya ndi wofunikira mofanana ndi kuchuluka kwa chakudya chomwe mumadya. Ngakhale chakudya chokhala ndi GI yapamwamba chingakhale ndi zotsatira zochepa kwambiri ngati chikadyedwa pang'ono kwambiri .

Ubwino wa zakudya zotsika GI

Mukatsatira zakudya zokhala ndi GI yotsika, mutha kupeza zabwino izi:

• Kuthandiza kuchepetsa kapena kuchepetsa thupi.
• Kuthandiza kuchepetsa kuthamanga kwa magazi.
• Kuchepetsa kuchuluka kwa cholesterol m'thupi.
• Kuthandiza kuwongolera kapena kuchepetsa chiopsezo cha matenda a shuga.
• Kuchepetsa chiopsezo cha matenda a mtima.

Koma kumbukirani chinthu chimodzi. GI si chinthu chokhacho choyenera kuganizira posankha chakudya chopatsa thanzi. Kungoti chakudya chili ndi GI yochepa sizikutanthauza kuti chili ndi thanzi 100%. Mwachitsanzo, mbatata chips zitha kukhala ndi GI yotsika kuposa oats. Komabe, oats ali ndi zakudya zambiri. Chifukwa chake, ndikofunikira kwambiri kuganizira mavitamini, mchere, ndi ma calories omwe ali nawo posankha chakudya.

Ngati mukufuna kudziwa zambiri za izi, ndi bwino kulankhula ndi dokotala wanu. Iye angakupatseni upangiri wabwino kwambiri kutengera thanzi lanu.