Chakudya choyenera n'kofunika kuganizira glycemic index zakudya

Kumapeto kwa XX m'ma izo zachitika dongosolo la gulu la mankhwala mu mlingo shuga magazi pa nthawi ingestion la mankhwala makamaka chakudya. Kuti zimenezi zitheke, tiyenera anayambitsa maganizo "glycemic index zakudya." Izo zimanyezimiritsa kuchuluka kwa kuwonjezeka shuga magazi kudya mankhwala. Monga muyezo zambiri kutenga shuga, index ake ndi 100.

The apamwamba a glycemic index zakudya zazikulu shuga magazi limatuluka pambuyo oyendetsa kwambiri kukhala mu insulin. timadzi Izi kugawira shuga zimakhala thupi ntchito, kapena mafuta owonjezera m'madera ena a thupi monga mafuta. Insulin komanso kumathandiza kutembenuka kwa anapeza mafuta mu shuga, amene yomweyo kukonzedwa ndi thupi. limagwirira uyu wa kudzikundikira tinatengera kwa makolo athu, pamene nkhokwe mafuta vuto la kusowa kwa zakudya wakhala guarantor kupulumuka mu nthawi ya mavuto a kusowa kwa chakudya.

Pambuyo lakuthwa kukwera shuga mlingo si zochepa kuchepa mphamvu, kuchititsa kumverera zonama za njala. Kumwa lalikulu zedi katundu kukhala mwachilungamo mkulu glycemic index zingachititse osati kumverera oipa ndi njala, komanso kumapangitsa chitukuko cha mtundu II shuga, mutu, chizungulire, kuthamanga kwa magazi, kunenepa ndi matenda ena.

Pa nthawi yomweyo pamene kutenga mankhwala ochepa kuti ndi otsika glycemic index, zikamera ndi njala kumverera kwambiri anachedwa ndi chakudya lotsatira mudzadya zochepa kwambiri. Choncho, akatswiri a zinthu zakudya analimbikitsa kuyamba m'mawa ndi mbale ochepa a gulu ili: dzinthu, masamba, lonse mikate tirigu, zipatso wowawasa, mkaka ndi zina zopangidwa mapuloteni, komanso CHIKWANGWANI.

The glycemic index zakudya imasiyana malingana mlingo wa processing chakudya. Mwachitsanzo, masamba zosaphika ndi zimakwana kwambiri m'munsi kuposa yophika (karoti - 35, yophika - 85). Zipatso ndi ndiwo zamasamba yabwino kudya ndi khungu - lili yekha CHIKWANGWANI, amene kubweza otaya shuga mu magazi, kuchepetsa wonse glycemic index zakudya kapena chakudya wonse.

Ndi kuwonjezeka mlingo wa mphero mankhwala kumawonjezera index ake glycemic: n'kuwaika m'mabanzi ufa mkulu kalasi - 95, mikate yoyera ufa wa sitandade - 70, wholemeal - 50, Lonse Tirigu chinangwa - 35. Pachifukwa chimenechi, kwambiri zakudya kupereka yekha ntchito mankhwala ufa ufa otsika kalasi.

Kwa anthu ambiri, ndi zofunika kugwiritsa ntchito mankhwala ndi otsika glycemic index. Pambuyo phwando awo pang'onopang'ono mankhwala kuloŵerera ndi kuwuka yosalala ndi kugwa kuchuluka kwa shuga m'magazi. Zimenezi zimathandiza yaing'ono okwana caloric wambiri sanaganize njala, kulemera kulamulira ndi kupewa kudzikundikira madipoziti mafuta. Chifukwa cha mwayi uwu, muyenera tebulo. The index glycemic ambiri m'magulu atatu:

• Low - mpaka 40.
• Sing'anga - kuchokera 41 70.
• Mkulu - oposa 71.

Muyenera kukumbukira: kwambiri mafuta, zakudya zomanga thupi ndi CHIKWANGWANI, m'munsi mlingo mankhwala glycemic. mankhwala mapuloteni, asidi ndi mapadi amachepetsa kapumidwe shuga zambiri mu magazi, omwe amachepetsa chonse glycemic mlingo chakudya ndipo motero kusintha zakudya.