Iyo yeglycemic index ndeye chiratidzo chinoshandiswa kudzora eropa shuga. Indekisi yekudya yeGycemic inokonzerwa nezvinhu zvakati wandei, kusanganisira kuumbwa kwayo, nzira yekugadzirira, kukura kwechigadzirwa. Izvo hazvigone chete kukubatsira iwe kuona kuti iwe unoisa mundiro, asi zvakare uwedzere kurema uremu, kuderedza ropa shuga uye kuderedza cholesterol. Isu tinopa kushandurwa kwezvinhu zvechirungu zvemutauro wehutano hwehutano hwehutano, mazvitsanangurwa zvakajeka, nei uchifanira kuziva indekisi yeglycemic yezvigadzirwa.
Chii chinonzi glycemic index
Iyo yeGlycement Index (Gi) ndiyo kukosha kunoshandiswa kuyera kuti zvinotsanangurwa sei zvigadzirwa zvinowedzera zvigadzirwa shuga shuga. Zvigadzirwa zvinokatyiswa seyakaderera, pakati peGlycemic index zvigadzirwa uye zvakarongedzwa pachiyero kubva ku0. Kuyera nyaya uye yavo mhedzisiro pazvinhu zvekudya-zvehosha.
Yakakwira Gi zvigadzirwa zvinononoka kutsvedza
Mufananidzo: Pasina Kurege.com.
Heano matatu Gi chiyero:
Yakaderera: 55 kana zvishoma
Avhareji: 56-69
Yakakwirira: 70 kana yakakwirira
Zvigadzirwa zvine yakakwirira yakanatswa uye mashuga akanyorova nekukurumidza uye kazhinji ane yakakwira hi, nepo yakakwira protein, maFiber zvigadzirwa kazhinji ane yakaderera gi. Zvigadzirwa zvisina madhiri hazvina Gi uye zvinosanganisira nyama, hove, shiri, nzungu, mhodzi, mhodzi, zvinonhuwira nemafuta. Zvimwe zvinhu zvinokanganisa zvigadzirwa zveGi zvinosanganisira kukura, nzira yekubika, mhando yeshuga, iyo ine.
Ramba uchifunga kuti indekisi yeglycemic inosiyana neye glycemic mutoro (GL). Kusiyana neGI, iyo isingafungidzike huwandu hwechikafu chinodyiwa, GL inosarudza huwandu hwemari yemari yezvikamu zvechigadzirwa kuti uone kuti izvi zvinogona kukanganisa sei mwero weropa. Nechikonzero ichi, zvakakosha kuti utarise zvese zviri zviviri zveglycem indekisi uye glycemic mutoro kana uchisarudza zvigadzirwa kuti urambe uine hutano hweropa shuga.
Low Glycemic Index yekudya
Iyo yakaderera-glycemic index yekudya inosanganisira kutsiva kweiyo yakakwirira Gi zvigadzirwa kune avo vane vakaderera Gi. Kuteerana neyakaderera glycemic index yekudya inogona kubatsira hutano, kusanganisira:
Kuvandudza mutemo weropa shuga yeropa. Zvizhinji zvidzidzo, semuenzaniso, "kuderera kweGlycement Index yakabatana neGyxi Yakavandudzwa Gi Kudya Kwekudya Kunogona Kuderedza Ligus
Kukurumidza kurema kurasikirwa. Zvimwe zvidzidzo zvinoratidza kuti kuchengetwa kweiyo yakaderera gi kudya kunogona kutungamira kupfupi-kurema uremu. Kuwedzera kutsvagisa kunodiwa kuti uone kuti izvi zvinokanganisa sei kuremerwa kwenguva refu.
Yakaderedzwa cholesterol mazinga. Kuteerana neGi yakaderera Gi Diet inogona kubatsira kuderedza zviyero zvese zvakafanana uye ldl (murombo) cholesterol, ndeipi zvinhu zvine njodzi yezvirwere zvemwoyo.
Usabvisa carbohydrate zvachose - zvese zvigadzirwa zvinobatsira.
Mufananidzo: Pasina Kurege.com.
Maitiro ekutevera kudya
A hutano hwakadzika-glycemic index yekudya inofanirwa kusanganisira kunyanya yakaderera gi zvigadzirwa, zvakadai se:
Michero: maapuro, maapuro, maorenji, marimu, mandimu, grapefruit
Mupfumi mumiriwo miriwo: broccoli, cauliflower, karoti, sipinach, matomatisi
Zviyo zvese: Swan, Couscous, bhari, Buckwheat, Farro, Oats
Legumes: lentils, bhinzi dema, nzungu, bhinzi
Chikafu chisina kukosha kana neyakaderera kwazvo gi inogona zvakare kushandiswa sechikamu chekudya zvine mwero neyakaderera glycemic index. Zvinosanganisira:
Nyama: nyama yemombe, bhonza, gwayana, nyama yenguruve
Gungwa regungwa: Tuna, Salmon, shrimps, mackerel, anchovies, sardines
Huultry: huku, turkey, dhadha, goose
Oiri: mafuta omuorivhi, mafuta ekokonati, avocado oiri, mafuta emiriwo
Nuts: Maarmond, Macadamia, Walnuts, Pistachios
Mbeu: Mbeu Chia, Sesame Mbeu, Cannabis Mbeu, Flax Mbeu
Herbs uye zvinonhuwira: Turmeric, dema pepper, cumin, dill, basil, rosemary, sinamoni
Kunyangwe pasina zvigadzirwa zvichirambidzwa zvakanyatso kurambidzwa kudya chikafu, zvigadzirwa nekakwirira gi chinofanira kunge chishoma.
Zvigadzirwa neKI HiG hi zvinosanganisira:
Chingwa: chena chingwa, mabheya, naan, lavash
Fig: chena mupunga, Jasmine mupunga, mupunga Arboro
Zviyo: Kurumidza kubata oats, kuomesa kudya kwemangwanani
Pasta uye Noodles: Lazagany, Spaghetti, Ravioli, Pasta, FetTucccini
Miriwo yemakwenzi: mbatatisi, mbatatisi, french fries
Kubheka: keke, donuts, cookies, croissants, muffins
Snacks: Chocolate, Crackers, microwave, popcorn, chips, petzels
Shuga-ine zvinwiwa: Soda, juhi yemichero, zvinwiwa zvemitambo
Zvine musoro, edza kutsiva zvigadzirwa izvi pane zvigadzirwa neGuru.
Kutevera yakaderera-glycemic index yekudya zvinoreva kuchinjana kwezvinhu zvigadzirwa nekakwirira gi paine dzimwe nzira dzisina kuderera Gi. Iyo yakaderera-glyceem index yekudya inogona kubatsira kudzora ropa shuga shuga, kuderedza cholesterol mazinga uye nekumhanyisa kwenguva pfupi.