Patinotaura nezvechikafu, kunyanya patinofunga nezvezvinhu zvakaita sechirwere cheshuga nekudzikira uremu, tinowanzonzwa izwi rekuti 'carbohydrates'. Asi makabhohaidhiretsi ese akafanana here? Funga nezvazvo, kudya mupunga nekudya nyemba zvese zvine makabhohaidhiretsi. Asi maitiro azvinoita miviri yedu akasiyana zvikuru. Nhasi tichataura nezvechiyero chichatibatsira kunzwisisa musiyano iwoyo chaiwo. Inonzi Glycemic Index , kana kuti GI muchidimbu sezvatinoiziva tese.
Muchidimbu, chii chinonzi Glycemic Index (GI)?
Zviri nyore kwazvo. Glycemic Index (GI) inhamba yekuti chikafu chine makabhohaidhiretsi chinoshandurwa nekukurumidza sei kuita glucose, kana kuti "shuga" sezvatinozviziva, uye chinowedzerwa muropa mushure mekunge tachidya.
Funga nezvazvo sekunge uri kuzadza mota nepeturu. Mamwe marudzi epeturu anokurumidza kupisa uye anopa mota simba ipapo ipapo. Mamwe anotsva zvishoma nezvishoma uye anopa simba kwenguva yakareba. Ndizvo zvakaita chikafu ichi.
GI inoyerwa pachikero kubva pa1 kusvika ku100.
- Zvikafu zvine GI yakakwira (70 kana kupfuura) zvinogayiwa nekukurumidza uye zvinokonzera kukwira nekukurumidza kwemazinga eshuga muropa.
- Zvikafu zvine GI yakaderera (55 kana pasi) zvinogayiwa zvishoma nezvishoma, zvichibatsira kuchengetedza huwandu hweshuga muropa hwakagadzikana uye hwakagadzikana.
Kuziva kukosha kweGI uku kuchakubatsira zvikuru, kunyanya kana uri munhu ane chirwere cheshuga kana kuti uri kuedza kudzora huremu hwako.
Muviri wedu unoburitsa hormone inonzi insulin, iyo inoshandisa shuga iri muropa redu kupa simba kumasero edu. Kana huwandu hweshuga muropa hukakwira kamwe kamwe, insulin inofanira kushanda nesimba. Izvi zvinogona kuoma kumunhu ane chirwere cheshuga kudzora. Saka, kusarudza chikafu chine GI yakaderera kunogona kubatsira kudzora chirwere ichi.
Ndezvipi zvekudya zvine GI yakaderera, yepakati uye yakakwira?
Zvakanaka, ngationei kuti chikafu ichi chine GI yakaderera, yepakati, uye ine GI yakakwira chii. Unogona kuwana zano rakanaka nekutarisa tafura iyi.
| Zvikafu zvine GI yakaderera (55 kana pasi) | Zvikafu zvine GI yepakati (56 - 69) | Zvikafu zvine GI yakakwira (70 kana kupfuura) |
|---|---|---|
| Muriwo wakawanda wegirini, michero yakaita semaapuro, maranjisi, mapeya, makarotsi asina kubikwa, nyemba, nyemba, nyemba dzemombe, nyemba dzegirini, nzungu, macashew, mukaka usina mafuta. | Chibage, bhanana, chinanazi, plum, cherry, oats, mupunga webrown, huchi, chingwa chekurakkan. | Mupunga muchena, chingwa, mbatatisi, makeke anotapira, madonati, cantaloupe, jelly beans, cornflakes. |
| Zvinoreva: Izvi zvinogayiwa zvishoma nezvishoma. Shuga muropa inokwira zvishoma nezvishoma. | Zvinoreva: Izvi zvinogayiwa zvine mwero uri pakati nepakati. | Zvinoreva: Izvi zvinogayiwa nekukurumidza. Zvinokonzera kukwira kweshuga muropa nekukurumidza. |
Ko GI yechinhu chinodyiwa inogona kuchinja here?
Ehe, zvinogona. GI kukosha pane chitupa chekudya hakuwanzo kanganisa miviri yedu nenzira imwechete. Pane zvikonzero zvakawanda zveizvozvo.
- Nzira yekubika: Zvekudya zvine starch (semuenzaniso pasta, mbatatisi) zvinowedzera GI kana zvabikwa. Saizvozvowo, kuwedzera mafuta, fiber, kana chimwe chinhu chine acid senge remoni kana vhiniga muchikafu kunoderedza GI.
- Kuibva: Kana muchero, semuenzaniso bhanana, wanyatsoibva, kutapira kwawo kunowedzera uye GI yawo inowedzerawo.
- Kubatanidza chikafu: Kana ukadya mupunga, une GI yakakwira, wobva wawedzera chimwe chinhu chine mapuroteni akawanda nefiber, zvakaita senyemba, miriwo, kana hove, dzine GI yakaderera, GI yekudya kwese inoderera.
Musiyano uripo pakati peGlycemic Index (GI) neGlycemic Load (GL)
Rimwe izwi ratinonzwa kana tichitaura nezveGI ndiGlycemic Load (GL) . Pane musiyano mudiki pakati pezviviri izvi.
Zvichitaurwa zviri nyore:
- GI (Glycemic Index) inongoreva kumhanya kunoita chikafu kuita shuga muropa. Ndiwo "mhando" yechikafu.
- Glycemic Load (GL) zvinoreva kuti huwandu hwechikafu chaunodya hunokanganisa sei shuga yeropa rako.
Ngatitarisei muenzaniso: Watermelon ine GI yakakwira. Asi sezvo huwandu hwemakabhohaidhiretsi muchidimbu chewatermelon chatinowanzo dya huri pasi, ine GL yakaderera. Izvi zvinoreva kuti kudya chidimbu chewatermelon hakuna kukanganisa zvakanyanya shuga yeropa.
Zvisinei, kana ukatenga donati, GI yayo yakakwirawo, uye sezvo iine shuga yakawanda nefurawa yakacheneswa, GL yayo yakakwirawo zvikuru.
Izvi zvinoreva kuti rudzi rwechikafu chaunodya rwakakosha sehuwandu hwaunodya. Kunyangwe chikafu chine GI yakakwira chinogona kuva nemigumisiro midiki kana chikadyiwa muhuwandu hushoma.
Mabhenefiti ekudya zvine GI yakaderera
Nekudya zvine GI yakaderera, unogona kuwana mabhenefiti anotevera:
- Kubatsira kudzora kana kuderedza huremu.
- Kubatsira kuderedza BP.
- Kuderedza huwandu hwecholesterol mumuviri.
- Kubatsira kudzora kana kuderedza njodzi yekubatwa nechirwere cheshuga.
- Kuderedza njodzi yechirwere chemwoyo.
Asi yeuka chinhu chimwe chete. GI haisiriyo yega chinhu chekufunga nezvacho pakusarudza chikafu chine hutano. Kungoti chikafu chine GI yakaderera hazvirevi kuti chine hutano hwakakwana 100%. Semuenzaniso, mbatatisi chips dzinogona kunge dziine GI yakaderera pane oats. Zvisinei, oats dzine hutano hwakanyanya. Saka, zvakakosha kufunga nezvemavhitamini, maminerari, uye macalorie aripo pakusarudza chikafu.
Kana uchida kuziva zvakawanda nezvenyaya iyi, zvakanaka kutaura nachiremba wako. Iye anogona kukupa mazano akanakisisa zvichienderana nehutano hwako.
Mharidzo Yekuenda Nayo Kumba
- Glycemic Index (GI) inhamba inoratidza kuti chikafu chaunodya chine makabhohaidhiretsi chinokurumidza sei kukwidza huwandu hweshuga muropa rako.
- Zvikafu zvine GI yakaderera (muriwo, pizi, nyemba) zvinodzora huwandu hweshuga muropa, ukuwo zvekudya zvine GI yakawanda (mupunga muchena, chingwa, shuga) zvinokurumidza kuiwedzera.
- Usangotarisa kukosha kweGI chete. Fungawo nezvekudya kunovaka muviri kwechikafu uye saizi yechikamu chaunodya. Kuyerwa kweGlycemic Load (GL) kwakakosha pakuita izvi.
- GI yekudya inogona kuchinjwa zvichienderana nekuti chikafu chinobikwa sei uye kuti chinosanganiswa sei nezvimwe zvekudya.
- Gara uchibvunza chiremba wako usati waita chero shanduko pakudya kwako, kunyanya kana uine chirwere chakadai sechirwere cheshuga.
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