Kuunza kuraira kudya kunovaka muviri, haugone kukanganwa nezve koriori chikafu, huremu hwavo, huwandu hwema protein, mafuta, uye makabhohaidhiretsi, uye kuwedzera huwandu hwefibre. Zvese zvinoita kunge zvinoverengerwa. Asi pane chimwe chinhu chinogona kukanganisa zvakanyanya maitiro ehuremu hwako uye hutano hwakanaka ndiyo glycemic index yezvikafu.
Iyo glycemic index chiyero chinotara kuti shuga yemuropa yakawedzera sei mushure mekudya chigadzirwa. Nekudaro, iwe unogona kushandisa iyo glycemic index kuona kuti inokurumidza sei kugaya chikafu chako chikafu, hazvingazove chipingamupinyi pakurasikirwa nehuremu uye kuva nemafuta akakwana kusvika pakudya kwako kunotevera.
Iyo yakaderera iyo glycemic index, zviri nani chigadzirwa, inokurumidza kunyura mukati, zvishoma iyo iyo inoenda yakananga muchiuno mako mamwe masendimita. Uye iyo huru nhau dzakanaka ndedzekuti iyo glycemic index inototora muaccount paramita senge fiber yemukati uye chiyero chePFC. Zvigadzirwa zvine yakaderera index yakawanda kwazvo fiber uye mapuroteni, mafuta, makabhohaidhiretsi ndiyo yakanyanya chiyero chikamu.
Kuverenga iyo glycemic index pachayo zvakare haina basa - ivo vekudya vekudya vakakamurwa muzvikamu zvitatu: yakaderera GI (3 kusvika 10), iine avhareji GI (40-40), uye yakakwira GI (> 70). Zvigadzirwa zvechikamu chekutanga zvinogona kudyiwa zuva nezuva chero muhuwandu, iro boka rechipiri rinofanirwa kuve risingapfuure, uye chechitatu pano neapo chete kuisa mumenu menyu.
Zvikafu zvine yakaderera GI: brown rice, lettuce, greens, karoti, beet, howa, soya beans, green peas, maorivhi, magaka, zucchini, nzungu, nyemba, bhinzi, hanyanisi, asparagus, kabichi, chili, broccoli, eggplant, celery, ginger, cherry, Mandarin, orenji, apricot, kokonati, mazambiringa, mbiriso, mukaka.
Zvigadzirwa zvine avhareji GI: mupunga wakareba wezviyo, oatmeal, pasta, chingwa chegorosi, hupfu hwegorosi, mbatatisi, pizza, sushi, mabhisikiti, chokoreti yakasviba, marmalade, melon, pineapple, persimmons, mazambiringa akaomeswa, ice cream, mayonnaise, miriwo yemumagaba.
Zvikafu zvine yakakwira GI: mupunga chena, mapfunde, semolina, pearl bhari, sweet soda, hamburgers, mabhisikiti, chingwa chichena, makeke, shuga, machipisi, mbatatisi yakakangwa, chibage flakes, chokoreti yemukaka, chokoreti bars, waffles, zviyo, doro, popcorn, manwiwa, manhanga, maonde, starch.