Mukati
Zvinotaridza kuti nzira yakanakisa yekubheka matapiri. Ndokunge, kumisikidza chinangwa chekusachengetedza zvese zvinovaka muviri kune yakanyanya, mbatatisi iri kubikwa, uye yakagochwa kune yakawanda ndiro. Asi, zvinopera, zviri nani kubika neganda. Uye heino chikonzero.
Yese nyaya iri mune yeglycemic index. Ipo ichichekwa glycemic indekisi yemapatata inosvika kuma 85 units, asi iyo yakabikwa - 65. Mbatatisi mbishi - ingori makumi mana poindi pane glycemic index.
Njodzi ndiko kusimuka kweiyo glycemic index yezvikafu kusvika padanho rinopfuura makumi manomwe mapoinzi.
Zvinogona sei kukuvadza
Njodzi ndeyekuti chikafu chine yakakwira glycemic index inokurumidza kugadziriswa kuita glucose surges iyo inogona kukuvadza mitsipa yeropa. Kunze kwezvo, iyo inokurumidza iyo shuga iyo inokwira uye iyo inokurumidza iyo kudonha zvakare. Saka inodzoka iyo nzara futi.
Zvimwe zvekudya zvine yakakwira glycemic index
Kunyange zvigadzirwa zvinonzi zvinobatsira, zvinogona kukuvadza hutano. Miti uye zviyo zvine glycemic index inopfuura 70. Pasinei nekushandiswa kunowanzo, zvigadzirwa izvi zvinowedzera kuwedzera kwehuwandu hwehuga.
Iyo yekutyisidzira yakatoita seinoratidzika kunge "isingakuvadzi" squash, rutabaga, mapfunde, bhari, manhanga.
Makarotsi uye mbatatisi zvakare, asi iine bakoat pane nzira yekugadzirira. Iyo glycemic index yakabikwa kana yakabikwa karoti inouya kune 85 mayuniti, zvichienzaniswa ne40 mune yakasvibirira fomu. Inonyengera uye yakajairwa chena yakabwinyiswa mupunga, iyo inotsiva pasita padivi ndiro, uchifunga kuti inonyanya kubatsira. Yayo glycemic index inosvika makumi mapfumbamwe emayuniti. Zvirinani kusarudza yero kana basmati brown mupunga - mune izvi ivo vanonyanya kubatsira.
Chikafu chine yakaderera glycemic index
Zvigadzirwa zvakadaro zvinopinda zvishoma nezvishoma muropa. Vanopa kunzwa kwekuguta kwenguva yakareba. Asi panguva yekudya zvakaoma kudzidya. Naizvozvo, mukudya ivo vanowedzerwa nezvimwe zvigadzirwa kubva mumapoka ane yakakwira glycemic index. Boka rine yakaderera GI rinosanganisira ruzhinji rwemiriwo, nyemba, michero mitsva (asi kwete majusi). Zvakare, chikamu ichi chinosanganisira pasta kubva durum gorosi uye brown mupunga.
Zvizhinji nezve GI yematatisi tarisa muvhidhiyo pazasi:
