Mndandanda wa Gllcectic ndi chizindikiro chomwe chimagwiritsidwa ntchito kuwongolera milingo yamagazi. Mlozera wa Glycemic Wiady umatengera zinthu zingapo, kuphatikizapo kapangidwe kake, njira yokonzekera, kukhwima mbewu. Sizingakuthandizeni kuzindikira kuti mumavala mbale, komanso kuwonjezera kunenepa, kuchepetsa shuga wamagazi ndikuchepetsa kuchuluka kwa cholesterol. Timapereka kumasulira kwa zilankhulo za Chingerezi, momwe zimafotokozedwera bwino, chifukwa chiyani muyenera kudziwa gallycemic index ya zinthu.
Kodi mndandanda wa glycemic ndi uti
Mndandanda wa Glycemic (GI) ndiye mtengo womwe umagwiritsidwa ntchito pofotokoza momwe zinthu zonenedwera zimagwiritsidwira ntchito kuchuluka kwa shuga. Zogulitsa zimawerengedwa ngati zinthu zochepa, zapakatikati kapena zazitali za glycemic ndipo zimawerengedwa pamlingo wa 0 mpaka 100. Zotsika zomwe zingasokoneze milingo yamagazi molingana ndi kafukufuku " Mavuto oyeza komanso momwe amathandizira pazakudya.
Zinthu zazitali za GI zimachepetsa pang'ono
Chithunzi: Unclala.com.
Nayi dongosolo Lachitatu la GI:
Otsika: 55 kapena kuchepera
Pafupifupi: 56-69
Mkulu: 70 kapena kupitilira
Zogulitsa zowoneka bwino kwambiri ndi shuga zimagundika mwachangu ndipo nthawi zambiri zimakhala ndi Gigh gri, pomwe mapuloteni apamwamba, mafuta kapena zinthu za ma fiber nthawi zambiri zimakhala ndi GI. Zinthu zomwe sizikhala ndi chakudya chopatsa thanzi. Ndipo phatikizani nyama, nsomba, mbalame, mtedza, mbewu, zitsamba, zonunkhira ndi mafuta. Zina zomwe zimakhudza malonda a GI zimaphatikizapo kukhwima, njira yophikira, mtundu wa shuga, womwe uli nawo.
Dziwani kuti Glycemic index imasiyana ndi katundu wa glycemic (GL). Mosiyana ndi Gi, yemwe samaganizira kuchuluka kwa chakudya, GL imadziwa kuchuluka kwa chakudya cham'mimba kuzomwe zimawonetsera momwe izi zingakhudzire shuga. Pachifukwachi, ndikofunikira kuganizira za Mysyment Index ndi katundu wa glycemic posankha zinthu kuti azikhala ndi shuga wathanzi.
Chakudya chotsika cha glycemic
Zakudya zochepa kwambiri za Glycecmic zimaphatikizapo zogulitsa za GI zochulukirapo kwa iwo omwe ali ndi GI. Kutsatirana ndi chotsika chotsika cha glycemimic zakudya kungapindulitse thanzi, kuphatikiza:
Kuwongolera lamulo la shuga wamagazi. Mwachitsanzo.
Kuchepetsa thupi. Kafukufuku ena akuwonetsa kuti kudya kwa zakudya zochepa kumatha kubweretsa kuchepa thupi kwakanthawi. Kafukufuku wowonjezera ndi wofunikira kuti adziwe momwe izi zimakhudzira kasamalidwe kakuthupi.
Kuchepetsa kuchuluka kwa cholesterol. Kutsatira zakudya zochepa kumatha kuthandiza kuchepetsa kuchuluka kwa zowonjezera komanso za LDL (osauka), omwe ali pachiwopsezo cha matenda a mtima.
Osachotsa zakudya zopatsa mphamvu konse - zinthu zonse ndizothandiza.
Chithunzi: Unclala.com.
Momwe Mungatsanzire Zakudya
Zakudya zotsika kwambiri za Glycemic Index ziyenera kuphatikizapo zinthu zochepa, monga:
Zipatso: maapulo, zipatso, malalanje, mandimu, ma limins, mphesa, mphesa
Olemera mu masamba: broccoli, kolifulawa, kaloti, sipinachi, phwetekere
Mbewu zonse: Swan, zopatsa chidwi, barele, buckwheat, Farro, Oats
Nyemba: Nyemba, nyemba zakuda, mtedza, nyemba
Chakudya chopanda mtengo wa GI kapena chotsika kwambiri chimatha kugwiritsidwanso ntchito ngati gawo limodzi la zakudya zoyenera ndi index yotsika. Ali ndi:
Nyama: ng'ombe, njati, mwanawankhosa, nkhumba
Nyanja: Tuna, Salmon, Shrimp, Mackerel, Anchovies, Sardines
Nkhuku: nkhuku, turkey, bakha, tsekwe
Mafuta: Mafuta a azitona, mafuta a kokonati, mafuta a avocado, mafuta a masamba
Mtedza: amondi, macadamia, walnuts, pistachios
Mbewu: Mbewu za Chia, sesame mbewu, mbewu za cannabis, mbewu za fulakesi
Zitsamba ndi zonunkhira: tsabola wakuda, tsabola wakuda, chumin, katsabola, basil, rosemary, sinamoni
Ngakhale palibe zinthu zomwe zimaletsedwa pakudya chakudya, zinthu zomwe zili ndi gi kwambiri ziyenera kukhala zochepa.
Zogulitsa zokhala ndi Gigh zimaphatikizapo:
Mkate: Mkate woyera, Bagels, Naan, Lavash
Mpunga: mpunga woyera, nduna ya jasmine, mpunga a Arbor
Mbewu: Oats angalandire oats, kadzutsa chowuma
Pasitala ndi Zakudyazi: Lazagany, Spaghetti, Ravioli, Pasitala, Fettuccini
Masamba okhuthala: mbatata zosenda, mbatata, ma french france
Kuphika: keke, ma donuts, ma cookie, ma croissants, ma muffins
Zakudya zokhwasula: chokoleti, otchinga, microwave, popcorn, tchipisi, zokongola
Zakumwa zokhala ndi shuga: koloko, timadziti mitengo, zakumwa zamasewera
Zoyenera, yesani kusintha zinthu zopangidwa ndi zinthu zotsika.
Kutsatira njira zochepa za Glycemic Index kumatanthauza kusinthana kwa zinthu zokhala ndi Gight ndi njira zina ndi GI. Zakudya zochepa za Glycecmic Index zimatha kuwongolera milingo ya shuga, kuchepetsa kuchuluka kwa cholesterol ndikufulumizitsa kunenepa pang'ono.