Glycemic index (GI) ndiyeso yowonetsa kuchuluka kwa shuga m'magazi potengera chakudya chamafuta. Zakudya zokhala ndi GI yayikulu zimapangitsa kuti kapamba atulutse insulini kuti athandizire kukhazikika kwa shuga. Ndi kukwera kwakukulu kwa insulini, shuga m'magazi amatsika pansi, zomwe zimakupangitsani kukhala ndi chilakolako chofuna kudya. Insulin imatumiza shuga wosasinthidwa kumalo osungira - mafuta osungira. Chifukwa chake, zakudya zokhala ndi GI yayikulu zimawonedwa ngati chizindikiro cha kunenepa kwambiri komanso zomwe zimapangitsa kuti pakhale zovuta pakuwongolera njala.
Glycemic Index Theory
GI ndi njira yowunikira yomwe imachokera ku empirically. M'maphunziro osiyanasiyana, shuga kapena mkate woyera unkagwiritsidwa ntchito ngati chinthu chowongolera. Ophunzira adadya chakudya chofanana. Kuti ayese shuga wamagazi, ochita kafukufukuwo adayang'ana pa magalamu 50 a chakudya cham'mimba, osati kuchuluka kwa chakudya chokha. Mwachitsanzo, 280 g ya mbatata ndi 80 g ya buckwheat groats iliyonse imakhala ndi 50 g yamafuta osungunuka, kuphatikiza ulusi. Pambuyo pake, ophunzirawo anayeza shuga wawo wamagazi ndikuyerekeza momwe mulingo wake ukukwera poyerekeza ndi shuga. Izi zidapanga maziko a index ya glycemic.
Kafukufuku wamtsogolo adayambitsa lingaliro la Glycemic Load, lomwe limawonetsa kwambiri momwe chakudya chimakhudzira thupi. Mosiyana ndi ndondomekoyi, imakulolani kuti muwunikire gawo linalake, ndipo sichiyang'ana pa 50 g.
GI ndi kukhuta
Kafukufuku m'zaka za m'ma 2000 adawonetsa kuti GI imakhala ndi zotsatira zochepa pakukhuta kuposa momwe amaganizira kale. Machulukidwe zinthu monga: mapuloteni, mafuta, CHIKWANGWANI ndi kachulukidwe mphamvu chakudya.
Mapuloteni amatenga nthawi yayitali kuti agayidwe, zomwe zimakuthandizani kuti mukhalebe omasuka pakukhuta. Mafuta amachepetsa kuyamwa kwa michere ndipo amathandizira kukhuta kwanthawi yayitali. CHIKWANGWANI chimapanga voliyumu, ndipo kutambasula m'mimba mwamakina ndi chinthu chokhuta.
Pankhani ya kachulukidwe mphamvu, yerekezerani magalamu 40 a oat makeke ndi 50 magalamu a oatmeal. Ma calorie awo ndi ofanana, koma chiwerengero cha zopatsa mphamvu pa gramu ya mankhwala ndi voliyumu ndizosiyana. Mofananamo, 200 g ya mphesa ndi 50 g zoumba ali ndi chiwerengero chofanana cha zopatsa mphamvu, koma osiyana mphamvu kachulukidwe, motero, iwo ano zimalimbikitsa m'njira zosiyanasiyana.
Ndikofunikira kukumbukira za insulin ndi index ya glycemic kwa nthawi yayitali popanda chakudya. Kutsika kwa shuga m'magazi kumachepetsa kukhuta, ndichifukwa chake anthu amakonda kudya kwambiri atatha njala, chifukwa chake tikulimbikitsidwa kudya zakudya zing'onozing'ono komanso osadumpha kudya kuti muchepetse chilakolako.
Insulin ndi GI ndizofunikira kwambiri kwa anthu onenepa komanso odwala matenda ashuga. Kunenepa kwambiri kumachepetsa chidwi cha insulin. Ngati mukufuna kuchepetsa thupi, simuyenera kulamulira kumverera kwa satiety, komanso mlingo wanu wa shuga m'magazi - sankhani zakudya zomwe zili ndi GI yochepa.
Njira zowongolera GI
Mndandanda wa glycemic wa zakudya ukhoza kukhudzidwa. Mukudziwa kale kuti mapuloteni, mafuta ndi fiber zimachepetsa kuyamwa kwa zakudya - zimatha kuchepetsa kapena kuonjezera GI. Ayisikilimu amawonjezera shuga m'magazi pang'ono poyerekeza ndi mkate chifukwa amakhala ndi mafuta, osati chakudya chokha.
Mbewu zonse ndi chimanga chosungidwa ndi chipolopolo chimakhala ndi GI yocheperako kuposa zopangidwa kuchokera ku ufa woyera ndi mbewu zoyenga. Gulani mikate yopanda tirigu, buledi, pasitala, oatmeal m'malo mwa oatmeal, mpunga wabulauni m'malo moyera.
GI ya masamba atsopano ndi zipatso ndizotsika kuposa zophikidwa chifukwa cha fiber. Mukagaya masamba, kuwatenthetsa kapena kuwayeretsa, mumawononga ulusi wazakudya - GI imakwera. Choncho, ndondomeko ya kaloti yophika imakhala yofanana ndi ya mkate woyera, ndipo mbatata yosenda ndi yapamwamba kwambiri kuposa ya mbatata yophika pazikopa zawo.
Mapuloteni amatenga nthawi yayitali kuti agayidwe kuposa zigawo zina zazakudya, motero akatswiri azakudya amalimbikitsa kudya zakudya zomanga thupi ndi chakudya pamodzi. Izi zimathandiza osati kulamulira chilakolako, komanso kuchepetsa glycemic index wa chakudya.
Ngati mwasiya maswiti ochepa muzakudya zanu, ndiye kuti musadye pamimba yopanda kanthu, koma ndi chakudya choyenera. Zosakaniza zake zimachepetsa chimbudzi, zimachepetsa GI yanu ndikukupatsani kumverera kokwanira.
Mlozera wa glycemic siwofunika kwambiri kwa anthu athanzi onenepa bwino komanso okhudzidwa ndi insulin monga momwe zimakhalira kuwongolera kudya mukudya. Iyenera kuganiziridwa ndi anthu omwe akudwala kunenepa kwambiri komanso matenda a shuga, chifukwa ndi matenda otere munthu sangachite ndi kukhuta. Kwa aliyense, matebulo a GI adzakhala pepala labwino lachinyengo posankha zakudya, koma ndikofunikira kumvetsetsa kuti kudya kwambiri kumatha kuyambitsa ngakhale zakudya zolondola kwambiri.