Pansi pa ndondomeko ya glycemic amatanthauza mphamvu ya timadzi timeneti timene timayambitsa shuga la magazi (chomwe chimatchedwa ndondomeko ya hyperglycemia). Kuwonjezera pa hyperglycemia, kwambiri chiwerengero cha glycemic index ya zakudya m'magulu amenewa.
Zakudya zabwino pa chiwerengero cha glycemic
Mndandanda wa mankhwala ogwiritsira ntchito mankhwala oyenera kugwiritsidwa ntchito pazinthu zonse ziyenera kuganiziridwa mu zakudya zilizonse zomwe zimapangitsa kuchepa thupi kapena kusintha thupi. Kodi muyenera kudziwa chiyani mukakonza zakudya zimenezi? Malingana ndi ndondomeko yake ya glycemic, chakudya chonse chimagawanika kukhala "choipa" ndi "chabwino."
Mndandanda wa mliri wambiri wamtunduwu umadziwika ndi zotchedwa "zoipa" zamagazi. Iwo ali ndi udindo kwa munthu wolemera kwambiri ndipo kumverera kwa kutopa kumamupweteka. Zakudya "zoipa" zimangotengedwa mwamsanga ndi thupi ndipo zimatha kukhala ndi zotsatira zosayembekezereka pa thupi lathu.
Zakudya zotsatirazi zimasiyanitsa ndi chiwerengero chachikulu cha glycemic index: pasitala wolemera kwambiri, ufa, mavwende, nthochi, beet, mkate wonyezimira, mpunga wofiira, chimanga, makeke, mbatata zophika, chokoleti, muesli, shuga , chimanga, kaloti, uchi, mbatata yosakanizika, mbatata yophika, malaya, shuga. Zambiri - mu tebulo ili m'munsiyi.
Mndandanda wotsika wa glycemic uli ndi "zabwino" zamagulu. Momwe akuwongolera, timapezanso mavitamini ambiri, mchere wamchere ndi kufufuza zinthu. Zakudya zabwino zedi sizikhala ndi zotsatira zoipa pa thupi lathu. Zakudya zowonjezerazi zimangotengedwa pang'ono ndi thupi, choncho sangathe kuyambitsa kuwonjezeka kwakukulu mu shuga m'magazi. Mofananamo, amatipatsanso kumverera kwanthawi yaitali, kuchepetsa kumverera kwa njala. Choncho, chakudya chomwe chimaphatikizapo mankhwala omwe ali ndi chiwerengero chochepa cha glycemic, chidzakhala chothandiza kwambiri kwa ife.
Mankhwala omwe ali ndi chiwerengero chochepa cha glycemic index ndi awa: bowa, mandimu, tomato, ndiwo zamasamba, soya, fructose, chokoleti chakuda chokhala ndi 60% kakala, zipatso zamzitini popanda shuga, zipatso zatsopano, madzi a zipatso, mapepala, nyemba zouma, zakudya za mkaka, mkate wonse, nandolo youma, nyemba zobiriwira, zakudya za macaroni kuchokera ku ufa wosalala, oat flakes, nandolo, mpunga wofiira, mkate wathanzi ndi chimanga. Zowonjezera zambiri ziri mu tebulo ili m'munsimu.
Zakudya zokhala ndi chiwerengero chokwanira kwambiri cha glycemic - "zoipa" Zakudya - ndizosafunika kutenga nthawi imodzi ndi mafuta. Izi zimayambitsa matenda osokoneza bongo, ndipo gawo lalikulu la mafuta omwe amawonongedwa amasungidwa m'thupi.
Kuonetsetsa kuti chakudyacho, chomangidwa molingana ndi chiwerengero cha glycemic, chinakhala chothandiza kwambiri kwa inu, chonde onani kuti mafuta akugawidwa m'magulu awiri - nyama ndi masamba. Panthawi imodzimodziyo, pali mafuta omwe amachulukitsa mafuta athu okhudzana ndi mafuta. Ife timakomana nawo iwo mu nyama zonenepa, zopangira utsi,
Pali mafuta omwe sagwirizana ndi kupanga cholesterol. Amapezeka m'mazira, oyster ndi nkhuku nyama popanda zikopa. Gulu lomwelo limaphatikizapo mafuta a nsomba, omwe angachepetse kuchuluka kwa triglycerides m'magazi athu, motero kulepheretsa maonekedwe a thrombi ndi kuteteza mtima wathu.
Ndipo, potsiriza, mafuta ena akhoza kuchepetsa cholesterol. Mafuta amenewa amapezeka m'mafuta onse a masamba. Zakudya zabwino, zomwe zimadziwika ndi chiwerengero chochepa cha glycemic index, ndi zothandiza kuphatikiza ndi mafuta a magulu awiri otsiriza.