Nhamba yeglycemic yakagadzirirwa kutitaurira nezvehuwandu hwezvokudya zvekhabhohydrate zvinokonzera shuga yeropa. Nhamba dzinoverengeka dzakakurumbira dzakaderedzwa-makhahydrates, kudya kwakadai seSouth Beach Diet, shandisa glycemic index. Kunyange zvakadaro, zvinopesana uye dzimwe nharo dzinovhiringidza dzakapoteredza uchishandisa nhamba dzenzara yeglycemic pakusarudza zvokudya zvakananga zvekudya.
Chikonzero nei Zvakakosha Kuziva
Tsvakurudzo yakawanda yakavimbika inoratidza kuti kudya chikafu nechinguva chakanaka cheglucose yeropa kunogona kutidzivirira kubva kune chirwere cheshuga, uye zvichida kubva pane chirwere chemwoyo.
Nokudaro, kusarudza zvokudya zvisingagoni kukurumidza kuwedzera ropa redu rinogona kuva nzira yakanaka yekudya, kunyanya kune avo vanowanzoita insulin kudzivirira, chirwere cheshuga, uye chirwere chemwoyo.
Inotarisirwa Sei?
Vatsvakurudzi vanoshandisa boka rehutano (husina zvirwere, kusanganisira chirwere cheshuga) vanhu kuti vaone rondedzero. Vanhu vanodya zvokudya nehuwandu hwakawanda hwehydrohydrate, kazhinji 50 gramu. Ropa ravo rinongedzwa maminitsi gumi nemashanu kuti vaone kuti mashizha avo eropa anowedzera zvakadini uye nokukurumidza sei. Iyo yakakwirira uye inokurumidza iyo inomuka, iyo inowedzera chikamu icho chikafu chinopiwa, pachiyero chemazana kusvika kune zana. Pasi pemashanu inofungidzirwa kuva yakadzika GI, yakakwirira kupfuura makumi mana yakakwirira, uye iri pakati pepakati. Zvakakosha kucherechedza, zvisinei, kunyange zvazvo GI zvidzidzo zvakabva pakutsvakurudza, idzi dzakagadziriswa dzakagoverwa nenzira isinganzwisisiki.
Matambudziko Nayo Index
Kunyangwe zvingadai zvichinyatsobatsira zvikuru kuti uve nechiyero chakanaka chekuti glycemic foods akasiyana sei, glycemic index ine matambudziko akawanda.
Zvinonyanya kukosha ndeye nhamba shomanana yezvokudya zvakaedzwa, chokwadi chokuti vanhu vakasiyana vanoita nezvezvokudya zvakasiyana, zvishoma zvishoma zvezviyero zveGI, kushandiswa kwezvokudya zvakaedzwa (zvidzidzo zvinoitwa mumhando dzakasiyana-siyana dzakapoteredza nenyika zvakasiyana-siyana mapoka evanhu, mapoka akasiyana-siyana, nezvimwewo), uye kuti iyo glycemic index haina kufanana nenzira iyo vanhu vanodya.
Nhamba Nhamba Yezvokudya Zvakaedzwa
Zvokudya zvakakosha zvakaedzwa kune glycemic index ndiyo iyo yakakosha mumakhahydrates. Kuyeuka kuti zviyero zvakakwana zvemakinhydrate 50 gramu, spaghetti inowanikwa muhotera nokuti zvinonzwisisika kuti munhu anogona kudya 1 uye ¼ makapu emupaghetti (mari yaizotora kuti iwe uwane 50 gm). Kune rumwe rutivi, zvingava zvakaoma kuti iwe uwane 50 gramu yemakrohydrate kubva pakudya broccoli; iwe unoda kudya pakati pemakapu makumi mapfumbamwe nemakumi maviri nematanhatu. Saka, broccoli - nezvimwewo zvekudya izvo zvingatora zvakanyanya kuti iwe unyore mamirobhati - hazvina kuongororwa kurondedzero yeglycemic.
Kusiyana kwakasiyana-siyana kune Zvokudya
Nguva yakawanda apo chikafu chinongororwa kurondedzero yeglycemic, kune huwandu hwakawanda hwekusiyana kwevanhu vari mukudzidza, saka zvakaoma kutaurira kuti chero munhu upi zvake anenge apiwa achaita zvekudya. Chidzidzo che 2015 chakaitwa naZeevi et al akadzidza vanhu vakadya zvikafu uye akawana kuti kunyange zvazvo munhu mumwe nomumwe akaita zvakafanana nekudya mumazuva akasiyana, pane dzimwe nguva kuwanda kukuru kwevanhu vari kudya chinhu chimwe chete.
Zvokudya Zvine Mazano Akasiyana-siyana eGI
Mapoka akasiyana-siyana, mbeu dzakasiyana-siyana, uye nzira dzekugadzirira kudya zvinokonzera maitiro akasiyana-siyana, sezvinoita maitiro emakorikari akasiyana.
Kune mazita akasiyana ezvingwa zvakasiyana-siyana, neGIs kubva pa38 kusvika kune 87, semuenzaniso. Peaches inowanzotaurwa kuti ine glycemic index ye 42. Nhamba iyi, zvisinei, iyo inowanikwa kubva kune zvidzidzo zviviri zvakasiyana - imwe yeItaly, iyo inowanikwa GI yakatsunga kuva 56, uye imwe yeCanada, umo mavhareji GI yaiva 28.
Range yeGI Values Small
Zvokudya zviviri zvine GI kupfuura 90 - parsnips uye amaranth . Mbatatisi , uchi, uye zvimwe zviyo zvinoshandiswa zvinopfuura makumi mapfumbamwe nemana, uye zvinwiwa zvemitambo, chingwa chakachena, mucheka mutsvuku, mavhenekeri , uye zvimwe zvinogadzirwa zvakagadzirwa zvakagadzirwa mumakore makumi manomwe. Pamugumo wemakona, neGI pasi pemakumi mana, kune mazai akasiyana-siyana, mazambiringa, uye marimu.
Nekure, zvizhinji zvezvokudya zvakaedzwa maGI pakati pe40 ne70. Kuyeuka kuti maGI anobva mumativi uye kwete mazita chaiwo, zvakaoma kana zvisingaiti kuti tive kuti kana kune kusiyana kwechokwadi pakati pehuwandu hwezvokudya zviripo.
Hazviiti Chikamu chekuti Tinodya sei
Hatidyi zvokudya chimwe chete panguva. Kana tikadya zvokudya zvakasiyana-siyana zveakaginijidha muzvokudya, tinozviverenga sei? Mapurotini nemafuta anowedzera kuderedza nhepfenyuro yeglycemic mukudya, asi hatina nzira yekuziva kuti zvakadini, kupfupika kwemunhu mumwe nomumwe kuedza ropa rake (iro risinganzwisisiki muupenyu hwezuva nezuva).
Pinda Mutoro weGlycemic
Mutoro weglycemic wakagadzirwa kuti uite nhoroondo yekushanda hukuru sezvo isu tisingadyi kudya magiramu 50 ema carbs kubva kune imwe yezvokudya. Nechepfungwa, glycemic load inofanira kugadzirisa zvimwe zvezvinetso zvinowanikwa mumutsara weglycemic. Zvisinei, chimwe chezvinetso zvakakosha nemutoro weglycemic ndeyekuti yakabva kune glycemic index, saka ine zvakawanda zvezvinetso zvakafanana.
Zvinetso Nekutsvakurudza
Kunyange zvazvo zvidzidzo zvakawanda zvakaratidza kukosha pakushandisa iyo glycemic index, vamwe vasina kuratidza mhinduro dzakanaka vave nezvimwe zvezvinetso izvi. Semuenzaniso, mukutsvakurudza kwe2006, vatsvakurudzi vaifungidzira zvinyorwa zveGI nezvekudya kwete pane urongwa (kupa cheese GI yakafanana semukaka, somuenzaniso). Iyi tsvakurudzo inoratidzawo dambudziko nehuwandu, sezvo vanhu vashomanana mukudzidza vakadya kudya kunoratidzika seGI shoma; vanenge vose vaidya kudya uye nechepamusoro ye glycemic index kana mutoro, saka hazvishamisi kuti mhinduro dzakanga dzisingagumi.
Saka, Tinofanira Kuitei?
Ikoko hapana mubvunzo kuti kudya kudya kwakaderera-glycemic chinhu chakanaka. Uye tsvakurudzo yeglycemic index inotipa zvishoma mirayiridzo yakajeka, yakadai sokuderedza kushandiswa kwemazamu. Zvisinei, ini ndinofunga pane iyi yero yemutambo, iyo pfungwa yakanakisisa yekungoenda nehuwandu hwemaginhaidhyrate. Carbohydrate inomutsa glucose yeropa, uye insulini inofanira kusunungurwa kuti igadzikane. Nzira iri nyore yekugadzirisa zvinetso zvinokonzerwa nekudya kwakanyanya kweglycemic ndeyekutevera kuderedzwa-kinehydrates yezvokudya.
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