Glycemic index ya zipatso: tebulo, malingaliro a anthu odwala matenda ashuga

Glycemic index ya zipatso: gome, malingaliro a anthu odwala matenda ashuga - Chakudya chamagulu ndi zakudya

Kwa anthu omwe nthawi zonse amayang'anira kuchuluka kwa shuga m'magazi, ndikofunikira kudziwa zomwe glycemic index (GI) zakudya zomwe amadya. Makamaka nthawi ikayamba zipatso zatsopano za chilimwe (ngakhale mutuwu ndi wofunikira osati pa nthawi ino yokha ya chaka, chifukwa masiku ano zipatso zitha kugulidwa pafupifupi mu sitolo iliyonse yapadera). Kodi mndandanda wamtundu wa glycemic ndi chiyani? Ndipo chifukwa chiyani chikufunika? Kodi zipatso zamalimwe zimakhala bwanji? Za nkhaniyi.

Ntchito za GI

Mndandanda wa glycemic ndi chizindikiro cha digito cha mphamvu ya zakudya m'magazi a m'magazi (mutatha kudya nawo). Mu glucose yoyera imakhala yofanana ndi 100, ndipo pazinthu zilizonse zomwe zimagwiritsidwa ntchito pazakudya zimagwirizana ndi zomwe thupi la munthu likugwiritsa ntchito pazinthu izi. Ndiye kuti, GI yamalonda imayerekezedwa ndi index ya glucose, kutengera mtundu wa mayamwidwe. Kodi izi zikutanthauza chiyani? Ndipo izi ndi:

• ndi chizindikiro chotsika - kuchuluka kwa gluus kusintha (kukulira) pang'onopang'ono,
• ndi chisonyezo chachikulu - shuga ya m'magazi mutatha kudya chida chija chimakwera msanga.

Mndandanda wazipatso zabwino kwambiri

Kwa nthawi yoyamba, chizindikirochi chidayambitsidwa ndi wasayansi waku Canada Jenkins mu 1981. Adayesa motere kukhazikitsa chakudya chapadera cha anthu omwe ali ndi matenda ashuga. Mpaka nthawi iyi, zakudya zawo zimapangidwa pakuwerengera zakudya zamafuta (ndiye kuti, zinthu zonse zomwe zimakhala ndi shuga zimakhudzanso kuchuluka kwa shuga).

GI, kapena index ya glycemic, idawerengedwa motere: mutatha kudya mankhwalawa kwa maola atatu, kuyesedwa kwa magazi kunatengedwa mphindi khumi ndi zisanu zilizonse, pomwe kuchuluka kwa shuga kumayendera. Pambuyo pake, malinga ndi ndandanda yosakanikirana, zotsatira za kudya kwa glucose mu mawonekedwe oyera zimayerekezedwa ndi miyeso imodzimodzi. Magazi a glucose amagwirizana mwachindunji ndi kutulutsidwa kwa insulin mthupi la munthu. Chifukwa chake, ndikofunikira kwambiri kuti onse odwala matenda ashuga adziwe mtundu wa zakudya zomwe amadya.

Mndandanda wa glycemic wa malonda umadalira zinthu zingapo:

1. Mtundu wamafuta omwe amapezeka mu malonda.
2. Kuchuluka kwa fiber.
3. Njira yotithandizira kutentha.
4. Kuchuluka kwa mafuta ndi mapuloteni.

Kwa odwala matenda ashuga omwe amayang'anitsitsa kuchuluka kwawo kwa shuga, zakudya zamagulu ochepa sizikondedwa. Pang'onopang'ono njira yogwirizira, imakhala yosavuta kwambiri kuyendetsa kuchuluka kwa shuga.

Pali magawikidwe amalozera wa glycemic m'magulu angapo:

• otsika - kuyambira 10 mpaka 40,
• sing'anga - kuyambira 40 mpaka 70,
• okwera - kuchokera 70 mpaka 100.

Kusindikizidwa kwa zinthu zambiri zamakono kumakhala ndi zidziwitso pazizindikiro. Koma ngati izi sizikupezeka, ndiye kuti zitha kupezeka pamataulo opangidwira cholinga ichi.

Zipatso ndi mndandanda wawo wa glycemic

Monga tanena kale, index ya glycemic imatengera zinthu zingapo. Izi zimagwiranso ntchito kwa zipatso. Mwachitsanzo, ma apricot atsopano amakhala ndi chisonyezo cha 20, ndi zamzitini - 91, pomwe chouma - 30. Zowonadi ndi zakuti zipatso zatsopano zomwe zimapangidwa mwanjira iliyonse zimatha kuchepetsa mayendedwe kapena kuthandizira. Kuphatikiza apo, mtundu wamtunduwu mu kapangidwe kake umakhala ndi fiber yambiri, zomwe zimayambitsa kuchepa kwa ntchito. Koma kwa odwala matenda ashuga, zipatso zimangololedwa pang'ono.