Iyo glycemic index (GI) chiyero chekuti mashuga eropa rakakwira zvakadii achipindura chikafu chehydrohydrate. Chikafu chine yakakwira GI chinokonzera kuti pancreas iburitse insulin kuti ibatsire kugadzirisa mazinga eglucose. Nespike hombe mu insulin, mashuga eropa anodonha pazasi peyakajairika, izvo zvinoita kuti unzwe kushuva kwakanyanya kwechikafu zvakare. Insulin inotumira shuga isina kugadziriswa kunzvimbo dzekuchengetera - mafuta depo. Naizvozvo, yakakwira GI chikafu chinoonekwa seye harbinger yeakawandisa huremu uye chinokonzeresa mukudzora chishuwo.
Glycemic Index Dzidziso
Iyo GI inzira inotora nzira yekuongorora. Muzvidzidzo zvakasiyana siyana, shuga kana chingwa chena chaishandiswa sechigadzirwa chekutonga. Vatori vechikamu vakadya imwe chiyero chechikafu chakafanana. Kuyera shuga yeropa, vatsvaguriri vakatarisa pamakumi mashanu egiramu ehydrohydrate anodyiwa, kwete huwandu hwechikafu chaicho. Semuenzaniso, 50 g yemapatatisi uye 280 g yebhakkwheat groats imwe neimwe ine 80 g yezvakadyiwa makabhohaidhiretsi, kusanganisa fiber. Mushure meizvozvo, izvo zvidzidzo zvakayera ropa ravo glucose uye ndokufananidza kuti yakakwira sei nhanho yayo zvine chekuita neshuga. Izvi zvakaumba hwaro hweglycemic index.
Zvidzidzo zvenguva pfupi zvakaburitsa pfungwa yeGlycemic Load, iyo inonyanya kuratidza maitiro pamuviri wechimwe chikafu. Kusiyana neindekisi, iyo inokutendera kuti uongorore chikamu chakatarwa, uye haitarise pane chinobviswa 50 g.
GI uye kuguta
Kutsvagurudza kumashure muma 2000s kwakaratidza kuti GI ine mashoma maitiro kune kuguta kupfuura zvaimbofungidzirwa. Zvekuzadza zvinhu zvinosanganisirwa: mapuroteni, mafuta, fiber uye kuwanda kwesimba kwechikafu.
Mapuroteni anotora nguva yakareba kugaya, izvo zvinokutendera iwe kuti uchengetedze kunzwa wakasununguka kwekuzara. Mafuta anononoka kutora iko kudya uye anobatsira kuchengetedza kwenguva refu kuguta. Fiber inogadzira vhoriyamu, uye mehendi kutambanudza dumbu chinhu satiety chinhu.
Panyaya yehuwandu hwemagetsi, enzanisa magiramu makumi mana eoat makuki uye 40 magiramu eoatmeal. Yadzo macalorie zvemukati zvakafanana, asi huwandu hwe macalorie pagiramu yechigadzirwa uye vhoriyamu zvakasiyana. Saizvozvowo, 50 g yemazambiringa uye 200 g yemazambiringa akaenzana ane huwandu hwakaenzana hwemakoriori, asi kusiana kwesimba kwesimba, zvichiteerana, iwo akazara nenzira dzakasiyana.
Zvinokurudzirwa kuyeuka nezve insulin uye iyo glycemic index kwenguva yakareba isina chikafu. Glucose yakaderera yeropa inodzora kutanga kwekuguta, ndosaka vanhu vachiwanzodya zvakanyanya mushure menguva yenzara, uye nekudaro zvinokurudzirwa kudya zvidiki zvidiki uye kwete kusvetuka chikafu kudzora chishuwo.
Insulin uye GI zvakakosha zvakanyanya kune vakafutisa uye vanhu vane chirwere cheshuga. Kufutisa kunoderedza insulin senzwi. Kana iwe uchida kudzikira huremu, haufanire kungodzora kunzwa kwekuguta, asi zvakare iro shuga rako reropa - sarudza chikafu chine yakaderera GI.
GI kudzora nzira
Iyo glycemic index yezvikafu inogona kukanganiswa. Iwe unotoziva kuti mapuroteni, mafuta uye faibha zvinononoka kutora kwekudya - zvinogona zvakare kudzikisa kana kuwedzera GI. Ice cream inowedzera shuga yeropa zvishoma pane chingwa nekuti ine mafuta, kwete chete makabhohaidhiretsi.
Yese zviyo uye zviyo zvakachengetwa negoko zvine GI shoma pane zvigadzirwa zvakagadzirwa neupfu chena uye zviyo zvakanatswa. Tenga zviyo zvezviyo, zvingwa zvakakanyiwa, durum pasta, oatmeal pachinzvimbo cheoatmeal, mupunga webrown pane chena.
Iyo GI yemiriwo mitsva nemichero yakaderera pane yakabikwa nekuda kweiyo fiber. Paunogaya miriwo, kudziisa kana kuisesa, iwe unoparadza fiber yekudya - iyo GI inomuka. Naizvozvo, indekisi yemakaroti akabikwa anenge akafanana nechingwa chena, uye mbatatisi yakakweshwa yakakwira zvakanyanya kupfuura iya yembatatisi dzakabikwa mumatehwe adzo.
Mapuroteni anotora nguva yakareba kugaya kupfuura zvimwe zvekudya, saka nyanzvi dzezvokudya dzinokurudzira kudya mapuroteni nemahydrohydrate pamwechete. Izvi zvinobvumira kwete chete kudzora chishuwo, asiwo kudzora glycemic index yemakabohydrate.
Kana iwe wakasiya zvine mwero huwandu hwemaswiti mukudya kwako, saka usazvidya kwete padumbu risina chinhu, asi nechikafu chako chakaringana. Zvigadzirwa zvaro zvinodzora kugaya, zvinoderedza GI yako uye nekukupa iwe nemanzwiro ekuzara.
Iyo glycemic index haina kukosha kune vanhu vane hutano hwehuremu hwakajairika uye insulin senzwi sezvazviri kudzora kuda kudya uchidya. Inofanirwa kutariswa nevanhu vanotambura nekufutisa uye chirwere cheshuga, nekuti nezvirwere zvakadaro munhu haakwanise kuita neatiati satiety. Kune zvachose munhu wese, tafura dzeGI ichave yakanaka cheat sheet rekusarudza chikafu, asi zvakakosha kuti unzwisise kuti kudya zvakanyanya kunogona kutsamwisa kunyangwe chikafu chakanyanya.