Nokuda kwezvokudya zvakakodzera zvinokosha kuti ufungisise glycemic index yezvigadzirwa

Pakupera kwezana remakore rechi20, hurongwa hwakagadzirwa nokuda kwekugadzirwa kwezvinhu zvakagadzirwa nehuwandu hweglucose muropa mushure menguva pfupi mushure mekugamuchira kugadzirwa kwezvokudya. Kuti uite izvi, wakazivisa pfungwa ye "glycemic index yezvigadzirwa." Iyo inoratidza hukuru hwekuwedzera kwehuga hwehuga kubva pane zvakadyiwa. Nokuti mutambo unowanzotorwa glucose, nhamba yayo ndeye zana.

Iyo yakakwirira iyo glycemic index yezvokudya, iyo yakakwirira shuga yeropa inobuda mushure mekudya kwayo uye insulini inowedzera kukura. Iyi hormone inoparadzira ushuga kune zvinyama zvemuviri nekuda kwekushandiswa kwayo kana kuiswa kwezvakawandisa kune dzimwe nzvimbo dzomuviri nenzira yemafuta. Uyezve, insulin inodzivirira kutendeuka kwemafuta akachengetwa muglucose, iyo ichangoerekana yachinjwa nemuviri. Iyi nzira yekuunganidza yakauya kwatiri kubva kumadzitateguru, apo mafuta anochengetedza kana pasina kushaiwa kwezvakagadziri ndiko kuchengetedza kwekugara munguva dzakaoma yekushaiwa kwekudya.

Mushure mekukwirira kwakapinza mumasikirini emaglucose, kune kukanganisa kwakaenzana zvakakosha, izvo zvinokonzera kunzwa kwenhema yenzara. Kushandiswa kwenhamba yakawanda yemishonga ine zvakakwana yakakosha glycemic index haigoni kungokonzera kunzwa kusinganzwisisiki kwe nzara, asiwo inokurudzira kukurudzirwa kwechirwere cheshuga, misoro yepamusoro uye chizungu, kuwedzerwa kweropa, kukwegura uye dzimwe zvirwere.

Panguva imwecheteyo, nekudya kwezvikamu zvakasiyana-siyana zvine mazita ekuderera kweglycemic index, kuonekwa kwe nzara kunoonekwa kunonoka, uye iwe uchadya zvishoma mukudya kunotevera. Nokudaro, vashandi vezvokudya vanopa mazano mangwanani kuti vatange nemidziyo yakawanda yeiyo: zviyo, miriwo, zviyo-zviyo zvezviyo, michero ine muto, dairy kana mamwe mapuroteni, uye fiber.

Nhamba yeglycemic yemitengo inowirirana uye inofanirwa nechiyero chekugadzira zvokudya. Semuenzaniso, miriwo yakasvibira ine chiratidziro ichi chakanyanya kuderera kupfuura kubika (makaroti matsva - 35, abikwa - 85). Michero kana miriwo zviri nani necheperi - inongova nefiber, iyo inotadzisa kubuda kweglucose muropa, kuderedza glycemic index yezvokudya kana kudya mumazhinji.

Nekuwedzera kwehuwandu hwekugadzirwa kwechigadzirwa , glycemic index inowedzera: mabhesi eupfu hwepamusoro-grade - 95, chingwa chakachena kubva pakutanga gorofu upfu - 70, wehupfu hwakakosha - 50, wekunakirwa nebazi - 35. Nokuda kwechikonzero ichi Zvizhinji zvekudya zvinoreva kudya imwe chete yehupfu yezvokudya kubva pasi pegorosi.

Kune vanhu vakawanda zvinoda kudya zvokudya neine glycemic index. Mushure mokunge vapindira, kunonoka kwekutengesa kwezvibereko kunowanikwa uye kuwedzera kunotonhora uye kuwira muhuwandu hwehuga muropa. Izvi zvinokubvumira kuti urege kunzwa uine nzara, uremu uremu uye usadzivisa kuunganidza mafuta kunowedzera nehuwandu hwekodori yakagadzikana. Kuzvidavirira kweiyi parameter, iwe uchada tafura. Glycemic index inowanzogoverwa muzvikamu zvitatu:

• Low - kusvika ku40.
• Ivhareji inobva 41 kusvika ku70.
• Pamusoro-inopfuura 71.

Tinofanira kuyeuka: zvakanyanya mafuta, mapuroteni uye fiber, pasi peglycemic level yezvokudya. Mapuroteni emiti, asidi uye fiber zvinogona kuderedza kubuda kweglucose muropa, izvo zvinokubvumira kuderedza glycemic level yezvokudya uye saka shandura kudya.