Glycemic index chiratidzo chekuwedzera mushuga yeropa mushure mekushandisa kwechimwe chigadzirwa. Nhamba iyi inogona kubva kubva ku 0 kusvika ku100, sezvo glycemic index yechinangwa chipi zvacho inofananidzwa nemhinduro muropa kune yakachena glucose, GI iyo iyo 100.
Muviri uri kuedza kuderedza shuga yeropa, naizvozvo kana ukasimuka, insulini inosunungurwa. Kunyanyisa kushandiswa kwezvokudya zvine glycemic index mukudya ndiko ivhu rakanakisisa rekuvandudza rudzi rwechipiri cheshuga.
Nei GI inotenderera?
Mishonga ine yakakwirira yemakinhydrate yakagadzirwa haisi nguva dzose ine glycemic index. Semuenzaniso, mumucheka wakachena wakacheneswa, GI yakaderera kupfuura mune imwe ruzivo runobatsira rucheka yakaputika.
Nhamba ye glycemic inobva pane zvakasiyana siyana:
- Nzira yekubika - zvokudya zvinoshandiswa zvakagadzirwa nemafuta nguva dzose zvine maGI anokosha kupfuura zviyero zvakasvibirira;
- rudzi rwemakhahydrates - monosaccharides ane GI yakakwirira, polysaccharides - pasi;
- iyo yakawanda ye fiber - iyo inowedzera fiber muzvigadzirwa, iyo yakaderera iyo GI (yakawanda fiber inokonzera kunwa kweshuga, saka nhamba iri muropa ichakwira zvishoma nezvishoma);
- Iyo yakawanda mafuta uye mapuroteni ari mune chigadzirwa, pasi peGI yacho.
Mukuwedzera, zvikafu zvine marefu glycemic mazinga hazvisi zvose monosaccharides. Surose inobata glucose muropa, uye fructose - kwete. Zvinoshamisa kuti, lactose (mushuga wekaka) ane GI yakakwirira kudarika fructose.
Dhigirii reGI rinotambudzwa kunyange nenzira iyo chingwa chinobikwa. Kana kupisa kwenguva yakareba kwaishandiswa, GI yaizove yakaderera pane yekuedza kukurumidza kukura.
Zvokudya zvakasviba uye zvechidimbu zvine chokuita neGI yezvokudya zvinopedzwa navo. Nokudaro, kunwavira kwakasvibira (juisi yemuro kana vhiniga mu saladi) inoderedza GI, sezvo zvokudya zvinowedzera zvishoma nezvishoma. Asi munyu unowedzera kukanganisa kwemvura uye inowedzera GI.
Zvibereko zvine glycemic index rinogona kuva nemafanana avo neGI iri pasi. Kana yakanyanya kubereka chibereko, iyo yakakwirira yeGI. Izvi zvinoreva kuti, kana iwe ukatora muenzaniso wemhando "yakakwirira-carb" michero - bhanana, unofanira kusarudza michero shoma, yakasvibirira.
Urongwa hweGI
Glycemic index inogona kuva yakaderera, yakadzika uye yakakwirira:
- pasi GI - kusvika ku40;
- muvhareji GI - kusvika ku70;
- high GI - kubva 70.
GI inonyanya kukosha kumapoka maviri evanhu - diabheti nevatambi. Vanhu vane chirwere cheshuga vanomanikidzwa kuva nyanzvi mumunda wemakhahydrates. Panguva iyi zvinoratidzwa kuti 2 zvinhu zve l. shuga kunyange zuva ravanogona kuwana. Uye kushandiswa kwemapatatari, chingwa chakachena, mupunga neGI yakakwirira zvinowedzera kukuvadza kupfuura kuwedzera kwe spoonful ye shuga mu oatmeal.
Vatambi vanove vane zvokudya zvavo pachavo. GI zvakananga inobata simba, kutsungirira, musimba kukura. Usati wadzidzira muviri, unofanirwa kudya kudya neGI iri pasi. Izvi zvichawedzera kukutsungirira uye kupa simba kwehuwandu hwose hwekudzidziswa, asi mushure mokunge kurovedza kwapfuura, unofanira kuzadza simba risina simba nemishonga neGI yakakwirira.
Muchiitiko ichi, nemiti yakagadzirwa nekakwirira glycemic index, unofanira kunge wakangwarira zvikuru. Kudzora, iwe unogona kuwedzera nyore nyore
Panguva imwecheteyo, michina ine pasi yeGI haina kunyanya kushanda mumitambo. Ichokwadi, vanozadza nesimba kwenguva yakareba, asi musapa mhombwe iyo inobva pakusunungurwa kwehuga kusvika muropa kana ichidya GI yakakwirira. Zvisinei, iyo yakaderera glycemic index inonyanya kukosha kune avo vanorasikirwa nemutoro - ndiye uyo anoderedza chishuvo , iyo causative agent iyo inogara ichigadzirwa kwe insulin, inopfurikidza nemabhomu emashuga anokanganisa muropa.