List uye ruzivo rwezvokudya zvakajairika
Iko glycemic index inotipa pfungwa yekuti zvii zvinosimudzira ropa redu rega rekukurumidza nekukwirira.
Nei Izvi Zvichikosha?
Vanhu vazhinji vane matambudziko ekugadzirisa kuwedzera kukuru muropa rekuisa ropa uye kuita zviri nani munzira dzakawanda kana shuga yedu yeropa isiri yakasimba. Izvi zvinonyanya kukosha kune vanhu vane chirwere cheshuga, prediabetes, insulin kudzivirira uye chirwere chemagetsi.
Numeri Inorevei?
Kudya glucose yakachena kunopiwa chikamu che zana - zvimwe zvekudya zvose zviri maererano neizvi. Zvokudya zvine glycemic index ye 95 inomutsa shuga yeropa zvakanyanya sekusachena kweglucose, asi kudya neine glycemic index ye 20 haina kukonzera shuga yeropa zvakanyanya zvachose. Zvakakosha kuchengeta mupfungwa, zvisinei, kuti glycemic index haina kutora chikamu chemugove. Iko chaiyo yega yezvokudya zvinomutsa shuga yeropa inofanira kuita zvose zviri zviviri kuti glycemic iri sei, uye yakawanda sei iwe unodya. Mutoro weglycemic unoedza kuyananidza pfungwa idzi, uye dzimwe kudya zvinoshandisa glycemic load nokuda kwechikonzero ichi.
Nei Kune Huru Dzakawanda Rokuverengwa pane Zvimwe Zvokudya?
Zvinhu zvakawanda zvinoita kuti miedzo yezvokudya, kusanganisira kusiyana pakati pevanhu kuongororwa, mapepa, maitiro e laboratori, uye kuti hapana karoti mbiri dzakanyatsofanana.
Apo pane nhamba imwe chete mushure mekudya, izvo zvinoreva kuti chidzidzo chimwe bedzi chakaitwa nekudya ichocho (ingadai yakange ichive chidzidzo kubva kupi zvako munyika).
Nhamba iyoyo inenge yevhareji yevanhu vose vari muchidzidzo, uye naizvozvo unofanira kufunga nhamba iyoyo sekufungidzira. Semuenzaniso, pakanga paine chidzidzo cheMichero Loops cereal, uye uwandu hwevanhu vakaedzwa hwakanga huri pakati pe 60 ne78, kunyange zvazvo mhinduro yakataurwa yaiva nhamba imwe chete, 69.
Apo pane huwandu hwemajeri mushure mekudya, iyo ndiyo yakakwirira uye yakaderera pane zvidzidzo zvakasiyana.
Mune zvimwe zviitiko, nharaunda dzave dzichiitwa nedzidzo dzakawanda, izvo zvinowanikwawo. Asi nhamba yega yega yezvidzidzo izvi yaivereji yevanhu vari muchidzidzo.
Nokuti kune zvakawanda zvakasiyana-siyana pakati pezvokudya uye pakati pevanhu, hapana zvakakosha pakati pezvokudya zvine mutsauko zvishoma pane zvingasviki 5 kana 10 mapeji pachiyero cheglycemic.
Kunyange zvazvo pfungwa yeglycemic index inobatsira zvikuru, zvakakosha kudzidzisa vanhu pamusoro pechokwadi chaicho cherondedzero kana vachizogadzira kudya kwavo kwakapoteredza. Uye chokwadi ndechokuti hapana nhamba imwe inotaurira nyaya yezvokudya chimwechete mune chero ipi zvayo muviri. Nzira imwe chete yekuudza zvechokwadi kuti kudya kunokubata sei kuongorora ropa rako rega. Izvozvo zvakati, chinyorwa cheglycemic chinogona kutipa ruzivo rwakakwana pamusoro pemakhahydrates.
Glycemic Index List
Sugars
- Fructose 12-25, muvhareji 19, asi ndapota verenga izvi usati washandisa fructose
- Glucose 85-111, muzana 100
- Glucose inopedzerwa ne15-20 gramu ye fiber 57-85
- Glucose inopedzwa nemaprotein nemafuta 56
- Uchi 32-87, muvhareji 55
- Lactose 46
- Sucrose (granulated table sugar) inosvika 58-65, 2 inodzidza yakakwirira, zvichiita kuti muvhareji ave 68 (sucrose ine hafu glucose uye hafu fructose)
- Nokuda kwechikwata che glycemic cheshuga doro zvakadai semartitol, ona chati.
Dairy Products
- Misi, nguva dzose (mafuta akazara) 11-40, akaenzana 27
- Misi, inonongedza - 32
- Yogurt isina shuga yakawedzerwa - 14-23
Bread
- Chikafu chitsvuku 64-87 - makumi manomwe nemakumi manomwe
- Yese yegorosi chingwa chakagadzirwa ne 100% upfu hwegorosi hwose - 52-87 muzana 71
- Gorosi chingwa chakagadzirwa ne50% chakakanganiswa gorosi kernels 58
- Gorosi chingwa chakagadzirwa ne 75% chakakanganiswa gorosi kernels 48
Muffin, Cakes, Pancakes, Waffles Etc.
- inowanzosiyana (38-102), asi yakawanda pakati pe55 ne80
Crackers
- Rice Cakes - 61-91, muvhareji 78
- Bhuku rakakwirira-ciriprisad - 59-69, muvhareji 64
- Gorosi Gorosi Zvipfeko - 67
Cold Cereal
- Zvose-Bran - 30-51, muvhareji 42
- Bran Buds - 58
- Bran Buds nePhyllium - 47
- Cornflakes 72-92, avareji 81 (USA cornflakes dzaiva 92)
- Chibage Chex 83
- Crispix 87
- Zvibereko Loops - 69
- Golden Grahams - 71
- Mucheka Nutsanga 67-85 avhareji 71
- Upenyu - 66
- Yakatakurwa Borosi - 67-80
- Rice Krispie rudzi rwezviyo - 81-95
- Rice Chex - 89
- Shredded Wheat - 67-83 avhareji 75
- Special K - 54-84
- Zvose - 76
- Weetabix uye yakafanana - 61-74 - muvhareji 70
Hot Cereal
- Cream yeGorosi - 66
- Instant Cream yeGorosi - 74
- Oatmeal kubva kuhuti yakakanyiwa (kwete pakarepo) 42-75, zvakare yakanyanya kupfuura yeU.S. oatmeal yevhareji 58
- Kukurumidza kubika oats - 66
Mbeu - Yakabikwa Chero Chete Pasina Kutemwa Zvimwe
- Bhari - 22-48
- Bhari, rakaputsika - 50
- Bhari, yakakunganidzwa - 66
- Buckwheat - 49-63
- Cornmeal yakabikwa mumvura - 69
- Couscous (yakagadzirwa gorosi) - 61-69
- Mushonga - 71
- Murairi, wakacheneswa wakachena - 50-64, muvhareji 56
- Murairi, mutsvuku uye wakasvibira wakachena wakachena - 83-93
- Muruzi, tsvuku - 66-87
- Gorosi, zviyo zvose - 30-48
- Gorosi, bulgar (gorosi rakapwanyika) - 46-53, muvhareji 48
Pasita
Iyo glycemic index ye pasta yakagadzirwa kubva pagorosi (yakawanda pasta) inobva pakuumbwa kwepasta (yakanyanyisa, pasi peGI), uye iyo iyo yakagadzirwa. Kana yakagadzirwa sezvinoitwa neItaly, "al dente" - zvimwe yakasimba - ine yakaderera glycemic index. Kana iwe uchipedza nguva yakawanda uchibika, iyo inononoka, uye yakakwirira yeGI.
- Nekusiyana-siyana zvichienderana nezvinhu izvi, zvizhinji zvekuongorora kwegorosi pasta zvinoratidza maGI mumakore makumi mana kusvika kumazana makumi matanhatu, uye zvishomanana zvinopinda mumakumi matatu.
- Murasi pasta (kusanganisira marara) 40-92
- Mung bean noodles (nyemba thread) 26-39
Zvibereko
Zvibereko zvemunhu mumwe nomumwe zvakabatana nemakrobhohydrate zvinyorwa nezvimwewo ruzivo rwekudya. Kuti uwane mamwe mashoko pamusoro pehuga / gaginhydrate yezvigadzirwa zvezvibereko ona low-carb fruit list .
- Maapulo - 28-44, akaenzana 38
- Apricots, mbichi - 57
- Apricots, makedheni murasi yakachena - 64
- Apricots, akaomeswa 31
- Apricot michero yakawanda (shuga yakaderedzwa) - 55
- Banana, underripe - 30
- Banana, kupfuura - 52
- Bhanana , kwete tsanangudzo 46-70
- Cantaloupe 65
- Cherries 22
- Mazuva 103
- Muchero wemazambiringa 25
- Mazambiringa 46-49
- Chiwi Fruit 47-58
- Muchiri 41-60, muvhareji 51
- Oranges 31-51, muvhareji 42
- Papayas 56-60, muvhareji 59
- Peaches 28-56
- Pears 33-42
- Ananasini 51-66
- Plums 24-53
- Vanowedzera 64
- Strawberries 40
- Watermelon 72
Fruit Juice
- Karti Juice - 43
- Cranberry Juice Cocktail - 52-68
- Muchero wemvura 48
- Orange Juice 46-53
- Pineapple Juice - 46
- Tomato Juice - 38
Non-Starchy Vegetables
Zvizhinji zvisiri mutsara hazviongorori nokuti munhu aifanira kudya zvakanyanya kuti awane 50 gramu yemakrohydrate muedzo (somuenzaniso, makapu makumi maviri emucroccoli). Uye, chaizvoizvo, kune dzakawanda zvezvirimwa, pane zvishoma zvidhahydrate zvakagadzirirwa mumaseu akawanda zvokuti zvichida zvinokonzera zvishoma kana kusasimuka mumushuga weropa. Nokuda kwechikonzero ichi, dzimwe kudya zvakaderera-carb dzinodana izvozvi "zvekusununguka". Kune rumwe rutivi, mamwe mishonga isiri-starchy ane shuga yakawanda kupfuura mamwe, uye mamwe, kufanana nemamatisi, chaizvoizvo zvibereko izvo zvichaita kuti shuga yeropa inomuka.
Starchy Vegetables
- Beets 64
- Karoti 16-92 muzana 47
- Chigadziko 37-62, muvhareji 53
- Parsnips 97
- Peas, tema, mutsva kana mazaya 39-54, akaenzana 48
- Mbatata 56-111 - mazana akawanda anowanzopiwa mumakore ekuma80
- Mbatata, pakarepo - 74-97, muvhareji 80
- Rutabaga 72
- Utapu hwakanaka - 44-78, muvhareji 61 *
- * Zvitapira zvinotapira uye maziwa anofukidza zvakasiyana-siyana zvezvipenyu zvinonzi zvinhu zvakasiyana-siyana munzvimbo dzakasiyana-siyana munyika. Semuenzaniso, garnet yams muUnited States ndiwo rudzi rwehukira. Zvipembenene hazviwanzopiwa mumatafura.
Legumes
Kunze kwekunge pane zvimwe zvataurwa, izvi zvinoreva mahonji akaomeswa kana mapepa ayo akabikwa. Apo mahonji emakinheni anoedzwa vanofarira kuva nechepamusoro glycemic index.
- Blackeyed peas 33-50
- Butter beans 28-36, average 31
- Chickpeas (garbanzo nyemba) 31-36
- Chickpeas, makedheni 42
- Ipio mahonji 13-46, muvhareji 34
- Ipio mahairi, makedheni 52
- Lentils 18-37
- Lentils, makedheni 52
- Navy nyemba (nyemba nyemba, haricot) 30-39
- Navy nyemba, kushandiswa kunogadzirwa 29-59
- Peas, yakaomeswa, kupatsanurwa 32
- Pinto beans 39
- Pinto bean, makedheni 45
- Soybeans 15-20
- MaSoybe, makedheni 14
Nuts and Snack Foods
- Mashekeri 22
- Chibage chips 72
- Ice Cream - 37-80
- Mhete 7-23, muvhareji 14
- Popcorn 55-89
- Pop Tarts 70
- Mbatata chips 51-57
Candy
- Jelly Beans 76-80
- Chocolate Chocolate Chip Kudos 62
- Vanoponesa Upenyu 70
- Mars Bar 62-68
- Skittles 70
- Snickers avareji 55
Soft Drinks
- Coca Cola - 53-63 muzana 58
- Gatorade - 78
- Orange Soda - 68
> Kwakabva:
> Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna uye Brand-Miller, Janette. "International Table of Glycemic Index uye Glycemic Load Values: 2002." American Journal of Clinical Nutrition . Vol. 76, Nha. 1, 5-56, (2002).