Asayansi apeza kuti zakudya zomwe zili ndi index yayikulu ya glycemic zimawonjezera chiopsezo cha khansa ya m'mapapo. Zakudya zimenezi zikuphatikizapo, koma osati, buledi woyera, zowotcha, chimanga, pasitala, ndi mpunga woyera.
Malinga ndi asayansi, zakudya zomwe zili ndi index yayikulu ya glycemic zimawonjezera chiopsezo chokhala ndi khansa ya m'mapapo, ngakhale mwa omwe sanasutepo (ndipo omwe sasuta amawerengera 12% ya omwe amafa ndi khansa ya m'mapapo). Zakudya izi zimakweza shuga m'magazi ndi insulin mwachangu kwambiri. Izi, zimathandizira kupanga mahomoni otchedwa insulin-like growth factor (IGF). M'mbuyomu, kuchuluka kwa mahomoni awa kumalumikizidwa ndi chiwopsezo chowonjezeka cha khansa ya m'mapapo.
Zotsatira zatsopanozi zikuwonetsa kuti anthu omwe amadya zakudya zambiri zokhala ndi index yayikulu kwambiri ya glycemic amakhala ndi chiopsezo chachikulu cha 49% cha khansa ya m'mapapo kuposa omwe amadya zakudya zokhala ndi index yotsika ya glycemic. Mlembi wamkulu wa kafukufukuyu, Dr.Stephanie Melkonyan wochokera University of Texas MD Anderson Cancer Center.
Pochotsa zakudya zamtundu wa glycemic pazakudya zanu, mutha kuchepetsa chiopsezo cha khansa ya m'mapapo.
Kafukufukuyu adawonetsanso kuti kuchuluka kwa glycemic, komwe sikungoganizira zamtundu wokha, komanso kuchuluka kwamafuta omwe amadyedwa, sikumalumikizidwa kwambiri ndi kukula kwa matendawa. Izi zikusonyeza kuti ndi avareji khalidweNdipo ayi nambala kudya chakudya kumakhudza chiopsezo cha khansa ya m'mapapo.
Zakudya zotsika za glycemic index: +
- mbewu zonse;
- oatmeal, chimanga cha oat, muesli;
- mpunga wofiira, balere, tirigu, bulgur;
- chimanga, mbatata, nandolo, nyemba ndi mphodza;
- ma carbohydrate ena odekha.
Zakudya zokhala ndi index yayikulu ya glycemic: +
- mkate woyera kapena makeke;
- chimanga flakes, mpunga wofutukuka, chimanga nthawi yomweyo;
- mpunga woyera, Zakudyazi za mpunga, pasitala;
- mbatata, dzungu;
- mikate ya mpunga, popcorn, makeke amchere;
- soda;
- vwende ndi chinanazi;
- zakudya zokhala ndi shuga wambiri.
M'mapangidwe a imfa pakati pa anthu aku Russia, khansa imakhala yachiwiri (pambuyo pa matenda amtima). Komanso, opitilira 25% amafa ndi zotupa zowopsa pakati pa amuna amayamba ndi khansa ya m'mapapo. Chizindikiro ichi ndi chochepa pakati pa akazi - osachepera 7%.