Zakudya Zopatsa Matenda A shuga: Glycemic Food Index

Kuti chakudya chikhala chamagulu oyenera, ndikofunikira kuwerengetsa zakumwa zamafuta, komanso kuwerengetsa kuchuluka kwa magawo omwe amapezeka muzomwe amapezeka. Kusankha zakudya zoyenera kumapereka chindapusa cha matenda ashuga.

Mndandanda wa glycemic ndi chizindikiro cha zotsatira zam'minyewa yam'magazi.

Momwe mungawerengere index ya glycemic?

Kuti musankhe zakudya zamagulu ochepa zama carb, muyenera kufunsa kaye wa endocrinologist. Akatswiri akuti sikuti kuchuluka kwa chakudya chokha, komanso kuchuluka kwawo kumakhudzanso kuchuluka kwa shuga m'magazi.

Zakudya zomanga thupi zimagawidwa zovuta komanso zosavuta. Ubwino wa chakudya chamagulu ndizofunikira kuganizira pakudya. Zakudya zomanga thupi mwachangu zimakomedwa, momwe zimakhudzira mphamvu yamagazi.

Matenda a shuga amafunika kubwezeredwa koyenera mwa kusungitsa kuchuluka kwa shuga m'magazi. Chimodzi mwazinthu zazikulu zothandizira kufalikira kwa matenda ashuga ndi chakudya chamafuta ochepa, chomwe chimatanthawuza kumamwa kwa zakudya zomwe zili ndi index yotsika ya glycemic.

Kuti muwerenge index ya glycemic, ndichizolowezi kugwiritsa ntchito cholozera cha chinthu chophika mkate, chidutswa cha shuga kapena ufa wosalala. Dongosolo lawo ndi lokwera. Ndi mayunitsi zana. Mafuta amtundu wa glycemic pazinthu zina zonse zokhala ndi chakudya zamagulu omwe amakhala ndi manambala Kuwerenga pafupipafupi kwa magawo a mkate kudzakuthandizani kuti muzitsatira zakudya zoyenera, zomwe zimatanthawuza kuti shuga ndi yabwino.

Kwa odwala matenda ashuga, zakudya zokhala ndi index yotsika ya glycemic ziyenera kusankhidwa. Amayenda pang'onopang'ono kuposa wina aliyense kukweza shuga wamagazi.

Tizindikire kuti index ya glycemic ingasiyane kutengera kutentha kwa mankhwala, makulidwe enieni omwe ali momwemo, kapangidwe kake ka chakudya (chonse kapena mawonekedwe osakanizidwa), kutentha kwa malonda (index ya glycemic muzakudya zowundana ndizotsika).

Ndi mndandanda uti wamagulu amtundu wa zakudya omwe ali bwino?

Zogulitsa zomwe zimakhala ndi glycemic index pansipa 55 mayunitsi ndizoyenera kugwiritsidwa ntchito. Zogulitsa zomwe zimakhala ndi index ya glycemic, ndiye kuti, kuyambira 55 mpaka 70, ndizovomerezeka kuti zigwiritsidwe ntchito, koma pang'ono komanso mosamala. Kumwa zakudya zokhala ndi index ya glycemic pamwambapa 70 kuyenera kuchepetsedwa kapena kuchepera konse. Chakudyacho chikuyenera kutsimikiziridwa pamaziko a magawo awa.