Masayendisiti akawana kuti chikafu chine yakakwira glycemic index inowedzera njodzi yekenza yemapapu. Zvokudya izvi zvinosanganisira, asi hazvigumiri, chingwa chichena, zvinhu zvakabikwa, cornflakes, pasta, nemupunga muchena.
Sekureva kwemasayendisiti, zvekudya zvine yakakwira glycemic index zvinowedzera njodzi yekuva nekenza yemapapu, kunyangwe kune vasina kumbobvira vaputa (uye vasiri vaputi vanoverengera gumi nevaviri vakafa kubva mukenza yemapapu). Izvi zvekudya zvinokwidza glucose yeropa uye insulin mazinga nekukurumidza. Izvi, zvakare, zvinomutsa kugadzirwa kwehormone inonzi insulin-senge kukura chinhu (IGF). Pakutanga, akakwidziridzwa mazinga ehomoni ino ave achibatanidzwa nenjodzi yakawedzera yekenza yemapapu.
Mhedzisiro mitsva yakaratidza kuti vanhu vanodya chikafu chakawandisa vane yakanyanya glycemic index vane 49% njodzi yepamusoro yekenza yemapapu pane avo vanodya chikafu chine low glycemic index. Iye anotungamira munyori wekudzidza, Dr. Stephanie Melkonyan kubva yunivhesiti of Texas MD Anderson kenza pakati.
Nokubvisa yakakwira-glycemic chikafu kubva pane chako chikafu, iwe unogona kudzikisa njodzi yako yekenza yemapapu.
Chidzidzo ichi chakaratidzawo kuti glycemic mutoro, uyo unofunga kwete chete hunhu, asi zvakare huwandu hwemakabohydrate anodyiwa, hauneyi zvakanyanya nekusimudzira kwechirwere ichi. Izvi zvinoratidza kuti ndiyo yepakati unhuUye kwete nhamba anonwa makabhohaidhiretsi anokanganisa njodzi yekenza yemapapu.
Yakaderera glycemic index chikafu:
- tsanga dzose;
- oatmeal, oat bran, muesli;
- shava mupunga, bhari, gorosi, bulgur;
– chibage, mbatatisi, pizi, bhinzi nenyemba;
- mamwe anononoka makabhohaidhiretsi.
Yakakwirira glycemic index chikafu:
- chena chingwa kana makeke;
- zviyo zvezviyo, mupunga wakakangwa, zviyo pakarepo;
- chena mupunga, mupunga noodles, pasita;
- mbatatisi, nhanga;
- makeke emupunga, maputi, maputi ane munyu;
- inotapira pasoda;
- melon uye chinanazi;
- chikafu chine yakawanda yakawedzerwa shuga.
Mune chimiro chekufa pakati pevaRussia, kenza inosvika pechipiri (mushure mezvirwere zvemoyo). Zvakare, inopfuura makumi maviri neshanu muzana yevakafa kubva pamamota akaipisisa pakati pevarume anokonzerwa nekenza yemudumbu. Ichi chiratidzo chakaderera pakati pevakadzi - pasi pe25%.