Pasi pehurukuro ye glycemic zvinoreva kukwanisa kwekhabhohydrate kukwidza shuga yeropa (iyo inonzi inonzi hyperglycemia). Kuwedzera kwehupirglycemia, yakawanda iyo glycemic index ye carbohydrate iri mune zvigadzirwa izvi.
Zvokudya zvinoenderana nehuwandu hweglycemic
Glycemic index yemishonga inofanira kuonekwa mune imwe nzira yekudya inotarirwa kuora muviri kana kuvandudza muviri. Chii chaunoda kuziva pakugadzirira kudya kwakadaro? Nehukuru hweyo glycemic index, zvose gorocidhe zvinowanzoparadzaniswa kuva "zvakaipa" uye "zvakanaka."
Iyo yakanyanya glycemic index inozivikanwa neinoti "yakaipa" makhahydrates. Ivo ndivo vanokonzera munhu ane simba pamusoro payo uye kunzwa kwokuneta kunomutadzisa. "Mafuta" akadai anowanzotora muviri uye anogona kuva nemigumisiro isingazivikanwi pamasabolism edu.
Zvokudya zvinotevera zvinoratidzwa nepamusoro-glycemic index: pasta kubva paupamhi hwepamusoro-gorofu, jam, melon, bhanana, beet, chingwa chakachena kubva paupamhi-gorosi, gorosi, jira rakakanganiswa, chibage, maokie, mbatatisi yakabikwa, chokoti mumatare, muesli, shuga , zviyo zvinokambaira (popcorn), karoti, uchi, mbatata yakashambadza pakarepo, mbatatayi yakabikwa, marota, glucose. Mamwe mashoko - ari patafura iri pasi apa.
Low glycemic index ine "yakanaka" yemakrohydrates. Mukurongwa kwavo, tinowanawo nhamba yakakura yevithamini, mineral salt uye kutsvaga zvinhu. "Zvakanaka" ma-carbohydrate zvinenge zvisingabatsiri pamatabolism edu. Izvozvo zvine mahydrohydrates zvinowanikwa zvishoma nezvishoma nemuviri, uye naizvozvo hazvigoni kukuvadza kuwedzera kukuru muzinga rehuga muropa. Mukufananidza, vanotipa ushu hurefu kwenguva refu, kuderedza kunzwa kwenzara. Nokudaro, kudya kunosanganisira michina nechepasi glycemic index, ichanyanya kukosha kwatiri.
Mishonga ine shoma ine glycemic index inosanganisira: mushwa, mandimu, tomato, mishonga yegorosi, soy, fructose, chokoti yakasviba ine 60% kocoa, michero yekakani isina shuga, michero mutsva, jisi mutsva usina shuga, rye chingwa, chickpeas, lentils, Mbeu dzakaoma, mishonga yemakaka, wholemeal bread, mapea akaomeswa, mahairi ane mavara, macaroni michero kubva kumafuta akawanda, oat flakes, peas, ruzi rutsvuku, muviri wose wakagadzikana nebhanhire. Zvimwe zviwanikwa zviri mutafura iri pasi apa.
Zvokudya zvine marefu glycemic index - "yakaipa" makhahydrates - haafaniri kutora panguva imwe chete nemafuta. Izvi zvinokonzera chirwere chemagetsi, uye chikamu chinokosha chemafuta akadyiwa chinochengetwa mumuviri.
Kuti uone kuti kudya, kwakagadzirwa maererano neyo glycemic index, yakave yakakosha iwe, tapota cherechedza kuti mafuta anewo mapoka maviri - mhuka nemiriwo. Panguva imwecheteyo, pane mafuta anowedzera cholesterol yedu mazinga - izvo zvinonzi mafuta akazara. Tinosangana navo mumafuta ane nyama, kusvuta zvinodhaka,
Kune mafuta ane zvisingambovi nehukama nekuumbwa kweklesterol. Inowanika mumazai, oyster uye huku kune nyama pasina hombodo. Iko rimwe boka rinosanganisira mafuta ehove, izvo zvingaderedza huwandu hwe triglycerides muropa redu, nokudaro kudzivisa kutaridzika kwetrombi nekuchengetedza mwoyo yedu.
Uye, pakupedzisira, mamwe mafuta anogona kuderedza cholesterol. Mafuta akadaro anowanikwa mune ose oiri yemafuta. Majini-carbohydrates akanaka, anozivikanwa nechepasi glycemic index, inobatsira kusanganiswa nemafuta emapoka maviri ekupedzisira.