Kubweretsa kuyitanitsa zakudya wathanzi, inu simungakhoze kuyiwala za kalori zakudya, kulemera kwake, chiŵerengero cha mapuloteni, mafuta, ndi chakudya, ndi kuonjezera kuchuluka kwa CHIKWANGWANI. Chilichonse chimawoneka kuti chimawerengedwa. Koma palinso chinthu china chomwe chingakhudze kwambiri momwe mungachepetsere kuchepa kwanu komanso kukhala ndi thanzi labwino ndi mndandanda wazakudya za glycemic.
Mndandanda wa glycemic ndi muyeso womwe umatsimikizira momwe shuga wambiri wamagazi amawonjezeka mukamamwa mankhwalawo. Chifukwa chake, mutha kugwiritsa ntchito glycemic index kuti mudziwe momwe zimadyera mwachangu chakudya chanu, kodi sizingakhale cholepheretsa kuti muchepetse thupi ndikukhala ndi mafuta okwanira mpaka mutadya.
Kutsika kwa index ya glycemic, kumapangitsa kuti chinthucho chikhale bwino, chimalowa mwachangu, m'malo mwake chimapita molunjika m'chiuno mwanu mainchesi owonjezera. Ndipo nkhani yabwino ndiyakuti index ya glycemic imaganizira kale magawo monga fiber zomwe zili ndi chiŵerengero cha PFC. Zogulitsa zomwe zili ndi index yotsika kwambiri zimakhala ndi fiber ndi mapuloteni ambiri, mafuta, chakudya cham'mimba ndiye gawo lolondola kwambiri.
Kuwerengera glycemic index palokha sikofunikiranso - odyetsa zakudya amagawidwa m'magulu atatu: GI yotsika (3 mpaka 10), yokhala ndi GI yapakati (40-40), ndi GI yayikulu (> 70). Zogulitsa zamtundu woyamba zitha kudyedwa tsiku lililonse pamlingo uliwonse, gulu lachiwiri liyenera kukhala lochepera, ndipo lachitatu liziphatikizidwira muzakudya zanu.
Zakudya zokhala ndi GI yotsika: Mpunga wofiirira, letesi, amadyera, kaloti, beets, bowa, soya, nandolo wobiriwira, azitona, nkhaka, zukini, mtedza, mphodza, nyemba, anyezi, katsitsumzukwa, kabichi, chili, broccoli, biringanya, udzu winawake, ginger, chitumbuwa, Chimandarini, lalanje, apurikoti, kokonati, mphesa, yisiti, mkaka.
Zogulitsa zomwe zili ndi GI wapakati: mpunga wautali, phala, phala, mkate wonse wa tirigu, ufa wa tirigu, mbatata, pizza, sushi, mabisiketi, chokoleti chakuda, marmalade, vwende, chinanazi, ma persimmon, zoumba, ayisikilimu, mayonesi, zamzitini zamasamba.
Zakudya zokhala ndi GI yayikulu: mpunga woyera, mapira, semolina, ngale ya ngale, soda, ma hamburger, mabisiketi, buledi woyera, mitanda, mashuga, tchipisi, mbatata yokazinga, chimanga, mkaka chokoleti, mipiringidzo ya chokoleti, waffles, chimanga, mowa, popcorn, chivwende, dzungu, nkhuyu, wowuma.