Mndandanda wa glycemic unakhazikitsidwa kuti utidziwitse za momwe zakudya zamagazi zimayambira shuga la magazi. Mitundu yambiri yotchuka ya zakudya zamagidchadi, monga South Beach Diet, imagwiritsira ntchito ndondomeko ya glycemic. Komabe, nkhani zotsutsana ndi zinazake zosokoneza zikuzungulira mndandanda wa nambala ya nthendayi pakusankha zakudya zenizeni.
Chifukwa Chake Ndikofunika Kudziwa
Kafukufuku wodalirika amasonyeza kuti kudya zakudya ndi kuchepa kwa magazi m'thupi kumatiteteza ku matenda a shuga, ndipo mwina ndi matenda a mtima.
Choncho, kusankha zakudya zomwe sitingathe kuzikweza mofulumira m'magazi athu zimakhala njira zabwino zodyera, makamaka kwa anthu omwe amatha kudwala insulini, matenda a shuga, ndi matenda a mtima.
Kodi Amawerengedwa Bwanji?
Ochita kafukufuku amagwiritsa ntchito gulu la thanzi labwino (anthu opanda matenda, kuphatikizapo matenda a shuga) kuti adziwe chiwerengerocho. Anthuwa amadya chakudya chokwanira cha makapu, kawirikawiri magalamu 50. Magazi awo amayesedwa mphindi khumi ndi zisanu kuti aone kuchuluka kwa momwe shuga awo amagazi amatulukira. Kuthamanga kwapamwamba komanso mofulumizitsa kumatuluka, ndipamwamba mphambuyo imaperekedwa, pamtunda wa mmodzi kufika pa 100. Pansi pa 55 amaonedwa kuti ndi otsika kwambiri GI, apamwamba kuposa 70 ali apamwamba, ndipo pakati ndilopakati. Ndikofunika kuzindikira kuti ngakhale kuti maphunziro a GI amachokera pafukufuku, anthuwa amagawidwa mwanjira yotsutsana.
Mavuto ndi Index
Ngakhale kuti zingakhale zothandiza kwambiri kuti mukhale ndiyeso wabwino momwe zakudya zosiyanasiyana zimayendera, mliri wa glycemic uli ndi mavuto angapo.
Zopindulitsa kwambiri ndizochepa zakudya zomwe zimayesedwa, kuti anthu osiyana amachitira zakudya mosiyana, kusiyana kochepa kwa ma GI, kusiyana kwa zakudya kuyesedwa (maphunzirowa amachitika m'mabwalo osiyanasiyana ozungulira dziko lapansi ndi zosiyana siyana magulu a anthu, maphikidwe osiyana, ndi zina zotero), komanso kuti chiwerengero cha glycemic sichiyimira momwe anthu amadya.
Nambala Yambiri ya Zakudya Zayesedwa
Zakudya zazikulu zomwe zimayesedwa kuti zikhale ndi glycemic index ndizozikulu muzakudya. Pokumbukira kuti muyezo wa makapu ndi 50 magalamu, spaghetti ikuphatikizidwa mu ndondomeko chifukwa ndi zomveka kuti wina akhoza kudya 1 ndi ¼ makapu a spaghetti (ndalama zomwe mungatenge kuti mutenge 50 magalamu). Komano, zingakhale zovuta kuti mupeze makilogalamu 50 a makhabohydrate musamadye broccoli; Muyenera kudya makapu 16 ndi 22 a iwo pokhala. Choncho, broccoli - ndi zakudya zina zomwe zingatengere zambiri kuti mugwirizane ndi mamita a carb - siziyesedwa kuti chiwerengero cha glycemic.
Zomwe Zimasinthidwa ku Zakudya
Nthawi zambiri pamene zakudya zimayesedwa pa ndondomeko ya glycemic, pali kusiyana kwakukulu kwa anthu omwe amaphunzira, choncho zimakhala zovuta kufotokoza momwe munthu aliyense woperekedwayo angayankhire chakudya. Phunziro la 2015 lolembedwa ndi Zeevi et al alingalira anthu omwe amapatsidwa zakudya zoyenera ndipo adapeza kuti ngakhale kuti munthu aliyense anachita chimodzimodzi ndi zakudya pa masiku osiyanasiyana, nthawi zina pamakhala kusiyana kwakukulu pakati pa anthu omwe amadya chinthu chomwecho.
Zakudya Zogwiritsa Ntchito Zambiri za GI
Maphikidwe osiyana, mitundu ya zomera, ndi njira yokonzekera zakudya zimapereka zosiyana, monga momwe amachitira zosiyanasiyana ma laboratory.
Pali mndandanda wosiyanasiyana wa mikate yosiyanasiyana, ndi ma GIs kuyambira 38 mpaka 87, mwachitsanzo. Amapichesi amadziwika kuti ali ndi chiwerengero cha 42. Chiwerengerochi, koma chiwerengerochi ndi chiwerengero cha maphunziro awiri osiyana - Chiitaliyana chimodzi, chomwe chiwerengero cha GI chinatsimikiza kukhala 56, ndi Canada GI anali 28.
Zambiri za GI Mfundo ndizochepa
Zakudya ziwiri zili ndi GI oposa 90 - parsnips ndi amaranth . Mbatata , uchi, ndi zina zoterezi zimapitirira 80, ndi zakumwa za masewera, mikate yoyera, mpunga woyera, mavwende , ndi zina zomwe zimapangidwira zokazinga m'ma 70s. Pamapeto pake, ndi GIs pansi pa 40, ndi nyemba zosiyanasiyana, mphesa, ndi mtedza.
Pakadali pano, zakudya zambiri zimayesedwa ndi ma GIs pakati pa 40 ndi 70. Kumbukirani kuti ma GI amachokera pazigawo komanso osati nambala yeniyeni, ndi zovuta ngati sizingatheke kunena kuti kusiyana kulikonse pakati pa zakudya zambiri kulipo.
Sizitengera momwe Timadyera
Sitidya chakudya chimodzi panthawi imodzi. Ngati timadya zakudya zosiyana siyana m'zakudya, timaziwerenga bwanji? Mapuloteni ndi mafuta amachepetsetsa chiwerengero cha zakudya m'magazi, koma sitidziwa kuchuluka kwake, kuperewera kwa munthu aliyense kuyesa magazi ake (omwe ndi osamvetsetseka m'moyo wa tsiku ndi tsiku).
Lowani Mtolo wa Glycemic
Mtundu wa glycemic unayambika kuti ukhale wowerengera chifukwa chakuti sitimadya kwenikweni magalamu 50 a carbs ku chakudya chimodzi. Zopeka, vutoli liyenera kuthetsa mavuto ena omwe ali nawo mu chiwerengero cha glycemic index. Komabe, chimodzi mwa mavuto akuluakulu omwe ali ndi vutoli ndi chakuti ali ndi chiwerengero cha glycemic index, choncho ali ndi mavuto omwewo.
Mavuto ndi Kafukufuku
Ngakhale kuti maphunziro ambiri asonyeza kufunika pogwiritsa ntchito ndondomeko ya glycemic, ena omwe sanawonetse zotsatira zabwino akhala ndi mavuto enawa. Mwachitsanzo, mu kafukufuku wa 2006, ofufuza akuganiza kuti ali ndi ma GI pa zakudya zomwe sizinatchulidwe (kupereka tchizi chimodzimodzi monga mkaka, mwachitsanzo). Kafukufukuyu akuwonetsanso vutoli, monga anthu owerengeka omwe akuphunzirawo amadya zakudya zochepa monga GI; pafupifupi onse amadya zakudya ndi mndandanda wa glycemic index kapena katundu, kotero n'zosadabwitsa kuti zotsatira sizinali zomveka.
Kotero, Kodi Tiyenera Kuchita Chiyani?
Palibe kukayika kuti kudya zakudya zochepa kwambiri ndizo zabwino. Ndipo kafukufuku wa glycemic index amatipatsa mfundo zochepa zowoneka bwino, monga kuchepetsa kudya kwa mbatata. Komabe, ndikuganiza pa gawo ili la masewera, ndi lingaliro labwino kuti mupite ndi kuchuluka kwa zimagawenga. Zakudya za m'magazi zimayambitsa shuga, ndipo insulini imayenera kumasulidwa kuti ikhale yotetezeka. Njira yosavuta yochepetsera mavuto omwe amabwera chifukwa cha zakudya zamagetsi ndikumangotsatira zakudya zochepa.
Zotsatira:
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Mayer-Davis, EJ, Dhawan, A et al. "Kufufuza kumvetsetsa kwa chiwerengero cha glycemic ndi glycemic load mu chakudya chozoloŵera: mayanjano ndi glycaemia mu Insulin Resistance Atherosclerosis Study .." British Nutrition Journal . 95 (2): 397-405. (2006).
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Zeevi, D. Korem N. et al. Chakudya Chokha Chakomwe Ndi Kulosera kwa Cell Glycemic Responses Cell . 163: (5): 1079-94. November 2015.