Zvokudya zvakadzika-glycemic zvine shuga shoma (zvichida zvinokonzerwa neshuga kana kana zvichiwedzerwa kuburikidza nekugadzirisa) uye naizvozvo hazvizosimudzi ropa rako regau zvakadai sezvimwe zvekudya izvo zvine zvakawanda zvehuga mazviri.
Pakave nekutsvakurudza kwakawanda pamusoro pezvakanaka zvekudya kudya kwakanyanya-glycemic, zvikuru kune avo vane chirwere cheshuga. Apo zvirwere zvakashata-glycemic zvinowanikwa muurongwa hwako hwekudya nguva dzose, yakaratidzwa kunyange kune dzakawanda zvepamusoro uye zvakakurumidza ropa glucose spikes izvo vazhinji vane chirwere cheshuga cheshuga.
Kunyangwe kusanganiswa mune zvishomanana zvekudya zvakanyanya-glycemic muchirongwa chako chekudya zvino chinogona kukubatsira kuti utarisire zviri nani mazinga eropa rako.
The Glycemic Index
Tsvakurudzo yezvokudya zveglycemic yakaguma nehurukuro yeglycemic inokonzera zvokudya maererano nehuwandu hweglycemic, kana kuti inokanganisa sei shuga yeropa. Nhamba yacho inonyanya kutaura nezvemakrohydrates uye inovananidza pachiyero kubva ku 0 kusvika ku100. Zvokudya zvinowedzera pamusoro penhepfenyuro yeglycemic zvinowanikwa nekukurumidza nenzira yako yekudya uye zvino zvinokonzera kukurumidza uye kukura zvakanyanya mukushuga kweropa rako.
Heano ndiyo inowanzogamuchirwa inogamuchirwa yekutarisa glycemic ranking yezvokudya:
- Zvokudya zvishoma zveglycemic zvinokwana 55 kana zvishoma
- Zvokudya zvepakati peglycemic zvinokwana 56 kusvika 69
- Zvokudya zvepamusoro zveglycemic zvinokwana makumi manomwe kana kupfuura
Saka, paunenge uchishandisa iyo glycemic index, iwe unoda kusarudza zvokudya muzasi yeglycemic category ine chikamu chepasi peasvika 55.
Glycemic Load
Kuti unyatsoshandisa glycemic index iwe unofanirwa kuongorora glycemic load yezvokudya. Iko glycemic load inokuudza kuti makamu-haidhydrate akawanda mune chimwe chikafu chekudya. Iyo inofunga ukuru hwekushumira uye inoverenga nhamba yemakhahydrates muyo kushumira, iyo inokupa nzira yakarurama yekufanotaura kuti ichaita sei shuga yako yeropa.
Kuverenga Mutoro weGlycemic
Kuwana mutoro weglycemic wezvimwe zvokudya zvinowedzera glycemic index inotarirwa nehuwandu hwehydrohydrate mune izvo zvokudya uye kugovana chigumisiro ne100.
Iwe unokwanisa kuyera glycemic mutoro zvakakodzera:
- 10 kana zvishoma ishoma glycemic load
- 11-19 inonzi glycemic load
- 20 kana kupfuura ndiyo yakakura glycemic load
Semuenzaniso, aplesi yakakura-kati ine glycemic index ye 40 uye anenge makumi mapfumbamwe nemazana emakrohaidhi. Kana ukawedzera 40 x 16 izvi zvinokwana 640. Iwe zvino ungananisa 640 ne100 kuti uwane glycemic load ye 6. Saka, aplesi yakakura yepamusoro inogona kunge yakagadziriswa glycemic load.
Heino deta rekutsvaga rezvokudya izvo zvichakupa chinyorwa cheglycemic, nhamba yemakhahydrates uye glycemic load.
Low-glycemic Superfoods
Heano kune zvishanu zvishoma-glycemic foods izvo zvinowedzerawo mukudya.
- Chana Dal. Chana Dal isiri ye chickpea inowanzoshandiswa muIndia uye kuMediterranean nzvimbo yenyika. Iine imwe yepamusoro yeglycemic rankings uye inoshamisa mumasobho. Zvitatu zvechina zvekapu yakagadzirwa chana dal inopa ma gramu makumi maviri emakrohydrate neine glycemic load ye 3 chete.
- Nyuchi dzakasimwa. Mbeu dzakasvibirika dzinosiyana zvishoma nezvishoma muzvigaro zveglycemic zvichienderana nehuwandu hwehairi yakasimwa yaunosarudza. Chimwe chetatu chemikombe yakakangiwa uye yakabikwa yakagadzirwa, pachiyero, inopa 21 gramu yemakrohydrate uye mutoro weglycemic we-5.
- Lentils. Lentils inowanikwawo muMediterranean uye kuMiddle East uye ine noutano hwakanyanya uye inodhura uye ine uwandu hwakanyanya hweglycemic load. A ½ mukombe wejenti yakagadzirwa inopa ma magiramu 24 emakrohydrate uye ine glycemic load yeanenge 7.
- Whole wheat pasta. Zvinogona kushamisa iwe kunzwa kuti pasta inogona kuva nechepasi glycemic load. Asi yakasiyana nechekare yegorosi pasta uye kuti unoigadzirira sei. Rimwe kapu inoshandiswa ye al dente (yakasimba vs. soft) gorosi rose pasta rine anenge magiramu 25 emakhahydrorea ane glycemic load zvinenge gumi. Kubika pasta kune chikamu che dente kunowedzera glycemic load.
- Split peas. Kuparadzanisa mapea zvakakwirira muzvokudya zveFiber uye mavitamini B mukuwedzera pakuve zvokudya zvakaderera zveglycemic. A ½ mukombe wepeji yakapwanyika yakabikwa inopa makirogiramu makumi maviri emakrohydrate ane glycemic load inenge gumi.
Sources:
American Diabetes Association. "Diabetes Superfoods."
Glycemic Index. "Glycemic Search Index."