Hasi dzose mbatata dzine GI yakafanana
Zvinogona kushamisa kuziva kuti mbatata inowanzokwirira pamusoro peglycemic index (GI), iyo inotarisa kuti zvimwe zvikafu zvinokonzera ropa rako glucose. Mushure mezvose, ndezvokudya mune zvekudya munyika yose nokuti mbatatisi inotengeswa uye ine mishonga yemiti. Kunyanya, vanhu vakawanda vanosangana nehuga yeropa nezvokudya zvine shuga.
Izvo zvakadini kuti mbatata ine GI yakakwirira kudarika shuga yakachena?
Izvo zvose nezve starch uye kuti inoshandura sei kuisa mukati momuviri wako. Zvisinei, kwete dzose mbatatari zvakasikwa zvakaenzana uye kune nzira dzekudzikisa zvavanoita paropa rako rega. Iwe unogona kunge uchikwanisa kunakidzwa nemapatata mashomanana pano neapo, iwe unongoda kuchengetedza maitiro ako kutarisa.
Glucose muPatata vs Sukari
Kazhinji kacho, glucose inosanganiswa uye kutapira uye nguva dzose mazai machena haisi zvokudya izvo zvinowanzoonekwa sezvinotapira. Mbatata inenge inenge yose yakashamba, kunyange zvakadaro, uye iyo yakagadzirwa nemakumbo marefu eglucose.
Sezvo starch mu mbatata inokurumidzirwa kugadzirwa, iyo glycemic index yemapatata inogona kunge yakaita seyakasimudza seye glucose chete. Iko glycemic index ye glucose inokwana zana apo mbatatisi inowanzorongwa seyakakwirira kuma80s kana pasi pe 90s.
Sucrose (table sugar), kune rumwe rutivi, ine GI ye 59 uye iri disaccharide (shuga maviri) molecule. Inoumba imwe glucose molecule uye imwe fructose molecule yakabatana pamwe chete.
Fructose inoshandiswa zvakasiyana mumuviri wako kupfuura glucose, uye haipindi shuga yako yeropa zvakanyanya. Zvisinei, fructose inokonzera zvinetso zvayo pachayo paunodya zvakawanda kwazvo.
Nezvo, zvakakosha kutaura kuti rimwe remakinehydrates kubva kumatatisi rinowedzera kaviri glucose sehuga. Paunofunga nezvazvo nenzira iyoyo, zvinongonzwisisika kuti mbatatisi inogona kusimudzira ropa glucose kupfuura.
Zvinyorwa zvePatato
Kune zvakawanda zvakasiyana-siyana zvembatatari uye hazvingave zvakarurama kutaura kuti mbatata imwe ine glycemic index ye 80 kana 90. Mukati, vatsvakurudzi vakaona kuti mamwe marudzi emazambatata anogona kuva akaenzana neaya makumi mashanu nemakumi mashanu ekunyorwa kweglycemic.
Mune imwe tsvakurudzo, vatsvakurudzi vakaisa minda minomwe yemapatari kuedza: Russet Burbank, Maiflower, Nicola, Bintje, Carisma, Desiree, uye Virginia Rose. Pakati peizvi, vakawana kuti mbatata yeCarma yaive neGI ye 53, ichiita kuti iga yeboka iiswe se "pasi-GI." Nicola akanga ari wepamusoro-soro pa 69 GI, achiwa mu "medium-GI". Russet Burbank mbatatisi, iyo inonyanya kufarirwa, inotarirwa yepamusoro pa 82 GI.
Nenzira yakawanda, mbatatisi inogona kuve muGI kukosha kubva pa 53 kusvika ku111, uye mazai machena anowanzooneka ari pasi pasi pekutsvaga. Kusiya ganda iri kunowedzera fiber, iyo inogona kuderedza maitiro ehutamusi pane glucose. Kazhinji, mbatata inotarwa neGI pakati pemakore makumi mana, saka ndiyo imwe nzira yakanaka.
I-GI Inogona Kunyengera
Dambudziko rinomuka pakuti mimwe miedzo ye glycemic index inoratidza chete. Iyo nhamba ye index ye glycemic iyo pachayo inowanikwa muvhareji yeavo mazana.
Muzvinyorwa zvemazambique, zvidzidzo zvakasiyana-siyana zvinoshandiswa kuenzanisa nhamba yacho ine migumisiro kubva kune 53 kusvika ku111.
Chimwe chezvidzidzo izvi chakanga chichiendeswa kune vanhu vanoverengeka uye wega wega wega akaudzwa. Saka, nhamba ye index glycemic iyo pachayo ingasareva zvakawanda kumunhu chero upi zvake.
Iko kune vanhu vakasiyana-siyana vane mhinduro dzakasiyana kune zvekudya zvakasiyana. Nyaya inonyanya kukosha ndeyekuti muviri wako unopindirana sei kumatata, iwe unogona kuwana neyemagetsi eropa.
Izvi zvinonyanya kukosha kana muviri wako uri pane chirwere cheshuga uye hachigadzirise ushuga zvakanaka. High blood sutu inotora mutengo mumuviri wako, zvichiita kukuvadza pane yako pancreas nezvimwe zvinetso kubva kuchirwere cheshuga zvinowanzoita.
Tarisa Zvikamu Zvako
Mbatata ine mikana yakawanda yezvokudya uye nguva dzose kushumira mbatata kunofungidzirwa kuva 150 gramu.
Dambudziko ravo reglycemic rinotarisa kuti unodya zvakadini pane imwe nguva uye ndezvipi zvimwe zvekudya zvaunazvo nematezi. Kazhinji yenguva, mbatatari dzinodyidzwa sechikamu chekudya kwete pane ivo pachavo uye izvo zvinoshandura maitiro aunoita ropa rako glucose.
Semuenzaniso, kana iwe uchidya nyama yakadzika-carb nechembatari yemazamu uye saradi, kudya kunoenderana. Zvimwe zvekudya zvinogona kuderedza zvakakosha iyo mbatatisi ine glucose yako. Izvo zvinogona kutaurwa nezvezvokudya zvakaderera zveglycemic sehairi uye mimwe miriwo. Kana iwe ukabika mbatata mune imwe ndiro ine mafuta mazhinji, mapuroteni, kana fiber, zvinokonzerwa neglucose zvakaderera zvakare.
Shoko Rinobva
Kunyange zvazvo mbatatari inogona kunge yakakwirira mumushuga, ramba uchiyeuka zvinhu zvaunogona kuita kuti udzikise. Kana iwe uchida kudya mbatatisi, sarudza gira rezasi yeGitatata zvakasiyana-siyana, unakidzwe nehombani shomanana, uye pamwe chete mbatatisi nezvikafu zvinopikisa glucose. Chinonyanya kukosha, chengetedza ropa rako glucose uye ona kuti izvi zvinokuchinja sei iwe pachako.
> Sources:
> American Diabetes Association. Mbeu uye Mucheka Wemizambiringa. 2017.
> K KL, Wang S, Copeland L, Brand-Miller JC. Kuwanikwa kweEnt-Glycemic Index Potato uye Ukama neHatrus Digestion in Vitro. British Journal of Nutrition . 2014; 111 (4): 699-705. doi: 10.1017 / S0007114513003048.
> University of Sydney, Australia. Glycemic Index Database. 2017.