Zamkatimu
Zikuwoneka kuti njira yabwino kwambiri ndikuphika mbatata. Ndiye kuti, kukhazikitsa cholinga chopulumutsa michere yake yonse, mbatata zikuphika, ndikuwotchera mbale zambiri. Koma, likukhalira, ndi bwino wiritsani ndi khungu. Ndipo ndichifukwa chake.
Zonsezi zili mu index ya glycemic. Pakuwotcha glycemic index ya mbatata kumabwera mayunitsi 85, koma owiritsa - 65. Mbatata zosaphika - mfundo 40 zokha pamndandanda wa glycemic.
Zowopsa ndikukula kwa mndandanda wamaglycemic wazakudya mpaka pamlingo wopitilira 70.
Zingapweteke bwanji
Kuopsa kwake ndikuti zakudya zomwe zimakhala ndi glycemic index zimasinthidwa mwachangu kukhala ma glucose omwe amatha kuwononga mitsempha yamagazi. Kuphatikizanso apo, msinkhu wa shuga umakwera ndipo umagweranso mofulumira. Momwemonso njala imabweranso.
Zakudya zina zomwe zili ndi index ya glycemic
Ngakhale mankhwala omwe amaonedwa kuti ndi othandiza, amatha kuvulaza thanzi. Masamba ndi mbewu zomwe zili ndi index ya glycemic pamwamba pa 70. Ngakhale kuti amagwiritsidwa ntchito kawirikawiri, mankhwalawa amawonjezera kwambiri shuga wa magazi.
Zowopsazo ndi ngakhale squash yooneka ngati "yopanda vuto", rutabaga, mapira, balere, dzungu.
Kaloti ndi mbatata nawonso, koma ndi chenjezo pa njira yokonzekera. Mndandanda wa glycemic wophika kapena wophika kaloti umakhala ndi magawo 85, poyerekeza ndi 40 mu mawonekedwe osaphika. Mpunga wonyenga komanso wabwinobwino woyera, womwe umalowetsa mbale zamasamba, poganiza kuti ndizothandiza. Mndandanda wake wa glycemic mpaka 90 mayunitsi. Ndi bwino kusankha mpunga wachikaso kapena wa basmati bulauni - pankhaniyi ndiwothandiza kwambiri.
Zakudya zokhala ndi index yotsika ya glycemic
Zoterezi zimalowetsedwa pang'onopang'ono m'magazi. Amapereka kumverera kwa satiety kwa nthawi yayitali. Koma panthawi yachakudya zimakhala zovuta kuzidya. Chifukwa chake, muzakudya amaphatikizidwa ndi zinthu zina zochokera m'magulu okhala ndi index yayikulu ya glycemic. Gulu lomwe lili ndi GI yotsika limaphatikizapo masamba ambiri, nyemba, zipatso zatsopano (koma osati timadziti). Komanso, gulu ili likuphatikizapo pasitala kuchokera durum tirigu ndi bulauni mpunga.
Zambiri pazakuyang'ana kwa mbatata muvidiyo ili pansipa:
