Mndandanda wamtundu wa glycemic wa chimanga ndi chimanga: gome la milingo ya GI

Zakudya zopangidwa kuchokera ku chimanga ndi gawo lofunikira la chakudya chokwanira. Izi zachilengedwe ndizachuma kwambiri komanso mitundu yambiri ya zinthu, popanda izi sizingatheke kukhala ndi thupi labwino.

Monga zakudya zina zilizonse, zakudya zamagulu a tirigu ali ndi mtundu wina wa glycemic index (GI), ndipo zimasiyana kutengera mitundu ya mbewu monga chimanga.

Lingaliro la index ya glycemic liyenera kumvetsetsa momwe izi kapena izi zimasinthidwira kukhala shuga.

M'mizere, monga lamulo, chizindikiro ichi chidzakhala chotsika kwambiri. Izi ndizofunikira kwambiri kwa anthu omwe amatsatira moyo wathanzi kapena omwe ali ndi matenda oopsa, komanso matenda ashuga makamaka. Pali lamulo la croup, lomwe limanena kuti zokulirapo la chimanga, limatsitsa index yake ya glycemic.

Buckwheat ndi mpunga

Mlozera wa glycemic wa phala ili umachokera kumagawo 50 mpaka 60, omwe amawerengedwa kuti ndiwowonetsa. Phula lotere limalimbikitsidwa kuti lizipatsa zakudya chifukwa chakuwongolera shuga ndi cholesterol. Phala la Buckwheat ndilosafunikira kwenikweni, ndipo chinthu chokha chifukwa cha kupezeka kwa zinthu izi mmenemu:

• ma amino acid
• mavitamini
• zakudya zomanga thupi
• antioxidants.

Buckwheat ndi gawo limodzi mwazakudya zina zotchuka za phala osati chifukwa chochepa cha glycemic index.

Tsopano tiyeni titembenuzire ku mpunga, sikuti aliyense amadziwa kuti mpunga sungakhale woyera kokha, komanso wofiirira. Mitundu yonse iwiri ya phala ili imagwiritsidwa ntchito bwino pophika. Mzera wa glycemic wa mpunga umachokera ku mayunitsi 45 mpaka 65, ndipo mpunga wa bulauni umapezeka bwino ndi thupi kuposa wachibale wake woyera. Pazinthu zoterezi, mankhusu, omwe ali ndi zinthu zambiri zofunikira, amasungidwa, motero porridge yamphongo ndi mtundu wosungira.

Millet groats

Mtundu wa Millet GI kuchokera ku 40 mpaka 60 mayunitsi. Zonse zimatengera kuphika kwakukulu. Wocheperako phala, limatsitsa glycemia. Millet ndi yangwiro kwa iwo omwe ali ndi mavuto a mtima ndi mitsempha yamagazi, amafunanso kuchepetsa kulemera kwawo.

Phula yachikasu iyi ndi chakudya chabwino kwambiri cha ana. Mu chimanga cha mapira pali zinthu zofunika kuti zikule ndikukula kwachinyamata.

Barele ndi chimanga cha chimanga

Pearl barele ndi mtsogoleri weniweni paudindo wa chimanga chathanzi. GI yake ndi zigawo 20-30 zokha, koma pokhapokha ngati balere wamphikayo amaphika m'madzi popanda kuwonjezera batala. Katundu wotere sangalepheretse chidwi chanu, chomwe chimakulolani kuti muzidya pakudya. Madokotala amayamikira balere chifukwa cha lysine mmenemo, yomwe imatha:

• makwinya osalala
• kukhala ndi kamvekedwe ka khungu.

Ma grits olemera kwambiri amakhala ndi phosphorous, zinthu zazomera ndi mavitamini A, B, C, D

Chofufumitsa ichi chikuyenera kusamalidwa bwino. Mndandanda wake wa glycemic ndi mfundo 70, zomwe zimawonetsedwa kuti ndizowonetsa bwino kwambiri.

Ichi ndichifukwa chake kuti chakudya chotere sichingakhale chotetezeka kwa aliyense. Chifukwa chake, nkhaniyo - Chimanga cha matenda amtundu wa 2, tsamba lathu lidzakhala lothandiza kwa owerenga.

Ndikofunika kukumbukira kuti pakagwiritsidwe ntchito ka mafuta kapena mankhwala, GI ya grits ya chimanga imachulukitsidwa kwambiri. Tikulankhula za chimanga, zipatso ndi zipatso.

Komabe, simuyenera kulembera phala la chimanga, chifukwa lili ndi zambiri:

Zinthu zopangidwa ndi chimanga ndizothandiza kwambiri kwa anthu okalamba, koma osati kwa odwala matenda ashuga.

Hercules ndi granola

GI yake ndi mfundo 55, zomwe zimawerengedwa kuti sizoyipa kwambiri. Ndi Hercules omwe ali m'gulu la mapulogalamu ambiri azakudya. Porridge ndiwothandiza kwambiri chifukwa cha kupezeka kwa mavitamini, amino acid ndi zinthu zina.

Chifukwa cha kugwiritsa ntchito ma Hercules flakes, kupanga kwa serotonin (mahomoni ofunikira) kudzakulira. Chidacho chimakhala ndi zovuta zopatsa mphamvu zomwe zimatha kuwongolera kuchuluka kwa shuga m'magazi.

Ponena za muesli, chovala chokoma choterechi sichingatchulidwe kuti porridge m'njira yeniyeni ya mawu, chifukwa chikuphatikiza:

Ngati tilingalira mtundu wa glycemic index wa muesli (80), ndiye kuti udzakhala wokwera kwambiri kuposa hercules chifukwa cha kupezeka kwa shuga mu zipatso zouma. Kuphatikiza apo, ma ntchofu amatha kukongoletsedwanso, komwe kumawonjezera zokondweretsa zamtundu wotere, ngakhale kuti phala ndizabwino kwambiri.