Tebulo Lamagulu a Mkate (Chidziwitso cha Buku la Nutrition)

Nkhani yathu yapangidwira kuthandiza "odwala matenda ashuga" kukhazikitsa dongosolo lazakudya lawo komanso kuthana ndi matendawa.

Mu mitundu yoyamba ndi yachiwiri ya matenda ashuga, muyenera kuwerengetsa zakumwa zamafuta motsatira ndondomeko ya "glycemic index" ndi dongosolo la "Bread Units". Amakhala kuti mumalandira insulin popanga.

Pofuna kuwerengera zomwe zidagwiritsidwa ntchito, mapiritsi adapangidwa omwe akuwonetsa zomwe zili ndi iwo mu Dongosolo la XE. Mu "XE" imodzi mumakhala mafuta okwanira magalamu 10-12. Chifukwa chake, mutha kudziwa kuti ndi magalamu angati a chinthu chomwe muyenera kudya osapima chilichonse. Ngati malonda adalembedwa, ndiye kuti mutha kuwerengera kuchuluka kwa "XE" panokha.

Kuchuluka kwa "XE" zomwe zimadyedwa kumawerengeredwa malinga ndi kulemera kwa thupi ndi ntchito zolimbitsa thupi za munthu. Pafupifupi kuchuluka kwa "XE" patsiku ndikofunikira kwa inu, muyenera kudziwa kuchokera kwa dokotala.

Monga momwe mumadziwira, chakudya chamafuta chimagawika m'mitundu iwiri: yosavuta komanso yovuta.

Mukamamwa ndi chakudya. Ndikofunikira kuganizira kuyanjana kwawo. Amakhulupirira kuti zosaposa 5 "XEs" ziyenera kuperekedwa pa chakudya chilichonse.

Zakudya monga chimanga ndi zakudya zopanda tirigu zili ndi chakudya chovuta. Mwachitsanzo, tirigu, oats, barele ndi ena. Zakudya zoterezi zimapangidwa ndi thupi kwa nthawi yayitali. Zakudya zamafuta osavuta zomwe zimamwetsedwa mwachangu kwambiri ndikuwonjezera kuchuluka kwa shuga m'magazi.

Timakudziwitsani ku lingaliro la "glycemic index".

"GI" ndi gawo la mayamwidwe ndi thupi la chakudya chambiri.

Zikuwonetsa momwe chinthu china chimakhudzira kusintha kwa shuga m'magazi akatha kudya.

Mlozera wamatumbo umatengera kulongosola kofananira kwa momwe thupi limachitikira ku chinthu china ndi momwe limachitikira pogwiritsa ntchito shuga. "GI" yogwiritsa ntchito masika ano ndi zana.

"GI" yaying'ono kwambiri yazopangidwira, imachepera shuga m'magazi itatha.

Kodi mukufuna kulandila nkhani zaposachedwa kwambiri pamakono anu? Titsatireni pa Yandex Zen!