Vakawanda dieters vanotsvaga zvokudya zvishoma zveglycemic kuti varwise nzara, vadzivisa kudya uye kuderera. Dzimwe dzidzo dzinotsvakurudza dzinoratidza kuti kudya kwakaderera kweglycemic kunogona kukubatsira iwe kuderedza uremu. Asi hausi humwe humwe uchapupu hunoenderana uye dzimwe dzidziso dzakawanda pamusoro pezvokudya zvishoma zveglycemic zvinogona kunge zvisina kururama.
Chii Chinonzi Low Glycemic Foods
Vakawanda dieters vanodavira kuti kudya kwakaderera kweglycemic ndiyo iyo inoita kuti shuga yako yeropa inomuka pfupi uye zvishoma nezvishoma.
Kuderera kwakanyanya kweglycemic kunobva pakudavira kuti unogona kuderedza kudya uye kuchengetedza simba rakasimba masimba kana ukasarudza kudya ne glycemic index ye 55 yega kana kuti yakaderera.
Sample Low Glycemic Foods (GI Inokosha ye 55 kana pasi)
- Lentils
- Grapefruit
- Cashews
- Yams
- Hummus
- Apple
- Bhari
- Mafuta akazara kana mukaka
- Soy Beans
Zvokudya zvishoma zveglycemic zvinogonawo kusanganisira yakakura koriori kana zvokudya zvakakora zvakadai sekeke, chibage chibage kana bar Snickers. Zvokudya zvinongororwa zvinowanzoita chiratidzo cheGI kuratidza kuti vakaedzwa kuti vawane huwandu hwakanyanya hweglycemic.
Zvokudya zvishoma zveglycemic zvinotendwa zviri nani pakudya kwako kupfuura zvokudya zvepamusoro zveglycemic sechingwa, mbatata chena, jisi jena uye sodas inotapira. Zvokudya zvepamusoro zveglycemic zvinotendwa kuita kuti shuga yako yeropa isapinde nokukurumidza, inoteverwa ned dip inogona kukonzera nzara, kuderedza simba uye chido chekudya zvekare .
Kunogona Kuderedza Glycemic Foods Kunondibatsira Ndirasire Kurema?
Dambudziko nekudya zvishoma zvekudya zveglycemic kuti uwedzere kurasikirwa ndezvokuti izvi zvokudya zvingasava zviri nani pakudya kwako.
Ini ndangobva kutaura kuna Susan Kleiner PhD, RD, FACN, CNS, FISSN kutsanangura dzimwe dzenhema pamusoro pezvokudya zvakaderera zveglycemic. Dr. Kleiner ndiye muridzi weHigh Performance Nutrition muMercer Washington, munyori wemabhuku akawanda pamusoro pekudya uye akapa kurongedza kunovaka muviri kune masangano emitambo yevashandi, vatambi vechidiki uye veOlympic.
Anoti chikonzero chekudya zvakaderera zveglycemic zvakatorwa hazvina kunaka.
Maererano neKleiner, kukosha kwechirwere cheglycemic hakuratidzi kutengesa kwezvokudya zvekupinda muropa. "Glycemic index inoderedza shuga yakawanda yeropa pane imwe nguva. Iwe hausi kuwana mukana wekudya kubva pachiverengo ichocho," anodaro, kutarisa zvidzidzo zvakawanda zvekliniki. "Zvingangova musiyano muduku pane zvatinotenda, asi kusiyana kwechidiki kunopokana mubvunzo kuti tinoshandisa sei ruzivo."
Chii icho chikamu chiduku icho chinoreva kuti dieters? Zvinoreva kuti kudya kwakaderera kweglycemic hakugone kugovera zvishoma nezvishoma, zvakasimba, kudya-zvine ushamwari hwehuga hwehutano hwavanotenderera. Uye kudya kwakanyanya kweglycemic hakugoni kuita kuti shuga yeropa isapinde iyo inogona kuedza kudya.
Mukuwedzera, Kleiner anoti kudya kwakaderera kweglycemic haisi nguva dzose hutano hwakanaka kana hwakanaka pakudya kwako. Anotaura kuti ice cream ndiyo zvokudya zvakaderera-glycemic, asi hazvirevi sarudzo yakanaka kana uri kuedza kuderedza uremu. Kunyangwe Crisco, anoti, inodyiwa zvokudya zvishoma-glycemic.
Uye zvakadini nezvezvokudya zvinotakura chiratidzo cheGI? Kleiner anoti dieters inofanira kunge isina chokwadi pavanosarudza zvokudya zvichibva parairi. "Chiratidzo cheGI chinopa vanhu pfungwa yekuchengeteka kana pasina chokwadi chaicho." Anotsanangura kuti vamwe vashandi vari kushandisa GI chiratidzo sekutengesera gimmick.
"Vanogona kuwedzera mafuta anodhura kuti vawane glycemic yepamusoro uye vozoshandisa kushandisa chiratidzo cheGI papepa."
Low Glycemic Foods vs Zvokudya Zvakakosha Zvokurasikirwa Kwemafuro
Saka ndeipi nzira yakanakisisa yekusarudza zvikafu zvakanakisisa kana iwe usingakwanisi kuvimba nekururama kweglycemic index? Kleiner anoti dieters ichabatsirwa nekudya zvokudya zvakakwana izvo zvizere nemuviri. Zvokudya izvozvo zvinogona kuva zvishoma zvekudya zveglycemic, asi kwete nguva dzose, uye nhamba yeGI inogona kuwedzera kuvhiringidzika.
"Ndinoda kuti vanhu vafunge nezvezvokudya zvechokwadi uye kwete nezvenhamba dzisingazivikanwi," anodaro. Kleiner inoratidzira kuita zvisarudzo zvichienderana nekukosha kwezvokudya uye kunzwisisa.
"Nhamba yeGI dzimwe nguva inogona kushandiswa ne dieters kururamisa kudya kudya kwakakwana kune utano hwakadai saikrasi panzvimbo pezvibereko." Pakupedzisira, kudya kwakagadzikana kwekudya kwako ndiko kudya kunopa utano hwakanaka uye huwandu hwakatsetseka mafuta uye husina maturo makori. Glycemic index inogona kunge isiri nguva dzose iri mutungamiriri wakanakisisa kuti uwane izvo zvokudya.
Sources:
Eelderink C1, Moerdijk-Poortvliet TC, Wang H, Schepers M, Preston T, Boer T, Vonk RJ, Schierbeek H, Priebe MG. "Mhinduro yeglycemic haina kuratidza mu vivo starch digestibility yezvigadzirwa zvegorosi-yakawanda yegorosi mune varume vane utano." Journal of Nutrition February 2012.
Coby Eelderink, Marianne Schepers, Tom Preston, Roel J Vonk, Lizette Oudhuis, naMarion G Priebe. "Zvishoma nezvishoma zvinokurumidza kudya zvinokanganisa kudya zvinogona kuita kuti glycemic inopindurwa nemhaka yekusiyana kwemashuga ekugadzirwa kwevanhu muvanhu vane utano." American Journal of Clinical Nutrition September 18, 2012.
Schenk S, Davidson CJ, Zderic TW, Byerley LO, Coyle EF. . "Kusiyana kweglycemic indexes yezviyo zvekudya zvokudya zvekudya zvokudya zvekudya zvekudya zvokudya zvekudya zvokudya zvekudya zvekudya zvokudya zvekudya zvekudya zvokudya zvekudya zvekudya zvokudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya. American Journal of Clinical Nutrition October 2003.