Glycemic index ndi chisonyezero cha kuwonjezeka kwa shuga m'magazi mutatha kumwa mankhwala. Mndandandawu ukhoza kuchoka pa 0 mpaka 100, chifukwa chiwerengero cha glycemic cha mankhwala aliwonse chikufanizidwa ndi kuyankha m'magazi ku shuga yoyera, GI yomwe ili 100.
Thupi likuyesera kuchepetsa shuga wamagazi, kotero pamene ilo likutuluka, insulini imamasulidwa. Kudya kwambiri zakudya zomwe zimakhala ndi chakudya chokwanira m'magazi ndi nthaka yabwino kwambiri ya kukula kwa mtundu wa shuga wachiwiri.
Nchifukwa chiyani GI amadalira?
Zakudya zomwe zili ndi makapu apamwamba samakhala ndi chiwerengero chachikulu cha glycemic index. Mwachitsanzo, mu mpunga woyera, GI ndi wocheperapo kuposa mpunga wofiira wofiira kwambiri.
Chizindikiro cha glycemic chimadalira zifukwa zingapo:
- Njira yophika - Zakudya zopangidwa ndi mafuta otentha nthawi zonse zimakhala ndi ma GI abwino kuposa ma analogs;
- mtundu wa chakudya - monosaccharides ali ndi GI apamwamba, polysaccharides - m'munsi;
- kuchuluka kwa mitsempha - m'zigawo zambiri, zimachepetsanso GI (zotupa zowonongeka zimachepetsanso kuyamwa kwa shuga, kotero chiwerengero cha magazi chidzakwera pang'onopang'ono);
- Mafuta ndi mapuloteni ambiri omwe amapezeka mu mankhwalawa, amatsitsa GI.
Kuonjezera apo, zakudya zomwe zili ndi miyeso yambiri ya mliri sizomwe zimakhala ndi monosaccharides. Sucrose imakhudza shuga m'magazi, ndipo fructose - ayi. Chodabwitsa n'chakuti, lasuse (shuga wa mkaka) ali ndi GI yoposa ya fructose.
Mlingo wa GI umakhudzidwa ngakhale ndi momwe mkate umaphika. Ngati kuyera kwa nthawi yaitali kunagwiritsidwa ntchito, GI idzakhala yochepa kusiyana ndi yesero lokula mofulumira.
Zakudya zamchere ndi zamchere zimakhudza GI ya zakudya zomwe amadya nazo. Choncho, kukoma kokoma (madzi a mandimu kapena viniga mu saladi) kumachepetsanso GI, monga chakudya chimathamanga pang'onopang'ono. Koma mchere umachepetsanso chimbudzi chokwanira ndi kuwonjezera GI.
Zipatso zomwe zili ndi mkulu wa glycemic index zingakhale ndizofanana ndi GI yapansi. Zipatso zowonjezera kwambiri, zapamwamba kwambiri za GI. Izi zikutanthauza kuti ngati mutenga chitsanzo cha zipatso zapamwamba kwambiri - nthochi, muyenera kusankha zipatso zochepa zobiriwira.
Chiwerengero cha GI
Glycemic index ingakhale yotsika, yapamwamba ndi yapamwamba:
- otsika GI - mpaka 40;
- pafupifupi GI - mpaka 70;
- mkulu GI - kuchokera 70.
GI ndi ofunika kwambiri pa magulu awiri a anthu - odwala shuga ndi othamanga. Anthu omwe ali ndi shuga amakakamizidwa kuti akhale akatswiri m'magulu. Pakali pano zimatsimikiziridwa kuti 2 zinthu za l. shuga ngakhale tsiku limene angakwanitse. Ndipo kugwiritsidwa ntchito kwa mbatata, mkate woyera, mpunga ndi mkulu GI ndizoopsa kuposa kuwonjezera kwa supuni ya shuga mu oatmeal.
Achinyamata ali ndi zakudya zawo. GI imakhudza mwachindunji mphamvu, chipiriro, kukula kwa minofu. Musanayambe kuchita masewera olimbitsa thupi, muyenera kudya chakudya chochepa ndi GI. Izi zidzakuthandizira kupirira ndi kupereka mphamvu kwa nthawi yonse yophunzitsira, koma maphunziro atatha, muyenera kudzaza malire ndi zinthu zomwe zili ndi mkulu wa GI.
Pankhaniyi, ndi mankhwala omwe ali ndi chiwerengero chachikulu cha glycemic index, muyenera kukhala osamala kwambiri. Kugonjetsa, mungathe kuwonjezera mosavuta
Pa nthawi yomweyi, mankhwala omwe ali ndi otsika GI sagwira ntchito masewera. Zoona, zimadzaza ndi mphamvu kwa nthawi yayitali, koma musapereke ndalama zomwe zimachokera ku kumasulidwa kwa shuga m'magazi pamene mukudya kwambiri GI. Komabe, chiwerengero chochepa cha glycemic ndi chothandiza kwambiri kwa iwo omwe amalema kulemera - ndi amene amalepheretsa chilakolako cha chakudya , causative wothandizira omwe amapanga insulini nthawizonse, limodzi ndi mabomba a shuga opusa mu magazi.