"Mhoroi chiremba, ndine chirwere cheshuga... Saka zvakanaka here kudya muriwo unotapira semakarotsi? Zvichawedzera shuga muropa rangu here?" Mubvunzo uyu unobvunzwa nevanhu vazhinji vane chirwere cheshuga. Kunyange zvazvo makarotsi ari muriwo une hutano, vanotya zvishoma nekuda kwekunaka kwawo. Saka nhasi, ngatitaurei nezvekuti makarotsi akanaka here kwauri une chirwere cheshuga kana kuti kwete, uye kuti anokanganisa sei huwandu hweshuga muropa rako.
Chekutanga, chii chinonzi shuga muropa?
Zvichitaurwa zviri nyore, shuga yeropa, kana kuti mumashoko ekurapa, "glucose," huwandu hweshuga iri muropa rako. Shuga iyi inouya mumiviri yedu kubva muchikafu chatinodya. Shuga iyi inokosha pakushanda kwemuviri nesimba. Yakafanana nepeturu yemotokari.
Asi dambudziko nderekuti kana huwandu hweshuga uhwu hukawedzera zvakanyanya. Kana huwandu hweshuga muropa hukaramba hwakakwira pasina kudzora kwakadaro, zvinogona kutungamira kuchirwere chinonzi ``Type 2 Diabetes``. Kana munhu atove nechirwere cheshuga, chirwere ichi chinogona kutowedzera kuipa. Ndosaka tichifanira kungwarira zvatinodya.
Ngationei kuti makarotsi anopinda sei munyaya iyi. Makarotsi muriwo usina sitachi. Saka, kunyangwe kune munhu ane chirwere cheshuga, makarotsi isarudzo yakachengeteka kana zvasvika pakutarisa huwandu hweshuga muropa rake. Kunyangwe kana uchitevera kudya kwakakosha senge "keto", kuwedzera makarotsi mashoma mukudya kwako hakuzove dambudziko.
Makarotsi uye Glycemic Index (GI)
Ngatimboongororai zvakadzama. Izwi rimwe rawakanzwa pakutaura nezvechirwere cheshuga ndi`Glycemic Index` kana`(GI)`.
Chii chinonzi `GI`? Inoyera kuti chikafu kana chinwiwa chatinodya chinokurumidza sei kukwidza huwandu hweshuga muropa redu. Ichi chikero kubva pa1 kusvika pa100. Kukosha kwe100 zvinoreva kuti chikafu chinokwidza huwandu hweshuga muropa nekukurumidza sekunge tiri kudya shuga (`glucose`).
Kana chikafu chikaderedza GI, shuga yeropa inokwira zvishoma nezvishoma. Izvi zvinoreva kuti muviri unowana simba rakawanda.
Funga nezvazvo, mamwe marudzi ehuni anokurumidza kutsva uye anokurumidza kutsva (High GI). Mamwe marudzi ehuni anotora nguva yakareba kuti atsve (Low GI). Zvikafu zvine GI shoma zvinoburitsa simba nekukurumidza zvakanaka kune munhu ane chirwere cheshuga.
Saka kukosha kwe'GI' yemakarotsi chii?
- Makarotsi asina kubikwa ane GI yakaderera zvikuru ye16 .
- GI yekarotsi dzakabikwa iri pakati pe32 ne49 .
Izvi zvinoreva kuti, zvisinei nekuti unozviona sei, makarotsi muriwo uri muboka rezvikafu zvine glycemic yakaderera .
| Glycemic index (GI) nhanho | Kukosha kwemhando |
|---|---|
| GI yakaderera | 1 - 55 |
| GI yepakati | 56 - 69 |
| GI Yakakwira | Makore makumi manomwe kana kupfuura |
Asi chinhu chimwe chete chekurangarira. Kana ukawedzera zvinotapira, shuga, kana huchi mumakarotsi paunenge uchibika, GI yavo ichawedzera. Zvisinei, sezvo makarotsi aine fiber yakawanda, zvinobatsira kudzora mwero unotorwa shuga nemuviri. Zvichienzaniswa nemimwe miriwo yakaita sembatatisi, makarotsi ane GI yakaderera zvikuru.
Glycemic Load (GL) inokoshawo!
Haisi GI chete yaunofanira kutarisa. Pane imwe nzira yakakosha yekuyera, uye ndiyo Glycemic Load, kana (GL).
Zvinoitwa ne `GL` kubatanidza kukosha kwe `GI` nehukuru hwechikafu kuti zvikupe mufananidzo wakakwana wemhedzisiro chaiyo pamazinga eshuga muropa rako. Funga nezvazvo, kunyangwe chikafu chine kukosha kwe `GI` kwakaderera, kana ukadya zvakawanda, zvinogona kuwedzera simba rose (GL) pashuga yako yeropa.
Saka kukosha kwe'GL' kwekaroti chii?
Kazhinji, makarotsi maviri asina kubikwa ane `GL` yakaderera zvikuru inosvika 8. Izvi zvinoreva kuti makarotsi chikafu chiri muchikamu chezvikafu zvine `GL` yakaderera (Low Glycemic Load) .
| Glycemic load (GL) level | Kukosha kwemhando |
|---|---|
| GL yakaderera | 1 - 10 |
| GL yepakati | 11 - 19 |
| GL Yakakwira | 20 kana kupfuura |
Mimwe miriwo yakanaka ine GI yakaderera
Muriwo mutsva unowanzo zara nemvura uye une zvinovaka muviri zvakawanda, mavhitamini, uye maminerari. Muriwo mizhinji ine GI yakaderera. Heano mimwe miriwo yaunogona kudya zvakachengeteka kana uine chirwere cheshuga:
- Brokoli
- Kabichi
- Koliflower
- Gaka
- Madomasi
- Batu
- Miriwo ine mashizha akadai sespinachi nekare
- Mhiripiri (hove chili)
- Hanyanisi
- Okra
- Retisi
- Howa
- Turnip
- Asparagus
Kuisa izvi mukudya kwako kuchakubatsira kudzora huwandu hweshuga muropa rako uye kupa muviri zvinovaka muviri zvaunoda.
Mharidzo Yekuenda Nayo Kumba
- Makarotsi chikafu chakachengeteka uye chine hutano kune munhu ane chirwere cheshuga. Usaatye.
- Makarotsi ane Glycemic Index (GI) yakaderera uye Glycemic Load (GL) yakaderera saka hazvikwidziridze huwandu hweshuga muropa nekukasika.
- Makarotsi asina kubikwa ane GI yakaderera pane akabikwa, saka zvakanaka kuadya asina kubikwa musalad kana zvichibvira.
- Sezvinongoita chero chinhu, huwandu hunokosha . Kungoti makarotsi akanaka hazvirevi kuti unofanira kudya akawanda panguva imwe chete. Ashandise sechikamu chekudya kwakaringana.
- Kana uine zvinokunetsa nezvekudya kwako kana chimwe chikafu, zvakanaka nguva dzose kutaura nachiremba wako nezvazvo.
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