Mndandanda ndi zambiri zowonjezera zakudya
Mndandanda wa glycemic umatipatsa chidziwitso cha zakudya zomwe zimapangitsa kuti magazi athu azikhala othamanga kwambiri komanso apamwamba kwambiri.
Chifukwa Chiyani Ichi Ndi Chofunika?
Anthu ambiri amakumana ndi mavuto akuluakulu m'magazi a m'magazi ndipo amachita bwino kwambiri pamene shuga lathu la magazi limakhala lolimba. Izi ndi zofunika kwambiri kwa anthu omwe ali ndi shuga, prediabetes, insulin kukana ndi matenda amatsitsimadzi.
Kodi Numeri Imatanthauza Chiyani?
Kudya shuga woyera kumapatsidwa udindo wa 100 - zakudya zina zonse zimagwirizana ndi izi. Chakudya chokhala ndi chiwerengero cha 95 chokwanira chimayambitsa shuga m'magazi pafupifupi pafupifupi shuga woyera, koma chakudya chokhala ndi chiwerengero cha ma 20 a shuga sichimayambitsa shuga wambiri m'magazi. Ndikofunika kukumbukira, komabe, kuti chiwerengero cha glycemic sichimawerengera kukula kwa gawo. Ndalama yeniyeni chakudya chilichonse chimayambitsa shuga wa magazi chiyenera kuchita zonse ndi momwe glycemic ndili, komanso kuchuluka kwa chakudya. Mankhwalawa amayesera kugwirizanitsa malingaliro awa, ndipo zakudya zina zimagwiritsira ntchito glycemic load pa chifukwa ichi.
N'chifukwa Chiyani Pali Zambiri Zambiri Zakudya Zambiri?
Zambiri zimakhudza momwe mayesero a zakudya, kuphatikizapo kusiyana pakati pa anthu ayesedwa, maphikidwe, njira zamatoriya, komanso kuti palibe kaloti ziwiri zofanana.
Ngati pali nambala imodzi pambuyo pa chakudya, zikutanthauza kuti phunziro limodzi lokha linapangidwa ndi chakudya (chikhoza kukhala phunziro kuchokera kulikonse padziko lapansi).
Chiwerengero chimenecho ndi chiwerengero cha anthu onse mu phunziroli, ndipo kotero muyenera kuganizira nambala imeneyo ngati chiwerengero. Mwachitsanzo, panali phunziro la mbewu za Zipatso Loops, ndipo anthu ambiri anayesedwa anali pakati pa 60 ndi 78, ngakhale kuti zotsatira zake zinali nambala imodzi, 69.
Pamene pali nambala yambiri pambuyo pa chakudya, ndicho mtengo wapamwamba komanso wotsika kwambiri kuchokera ku maphunziro osiyanasiyana.
Nthawi zina, ziwerengero zakhala zikuchitidwa pa maphunziro angapo, omwe akuphatikizidwanso. Koma chiwerengero cha maphunzirowa chinali pafupifupi anthu omwe amaphunzira.
Chifukwa pali kusiyana kwakukulu pakati pa zakudya ndi pakati pa anthu payekha, palibe kusiyana pakati pa zakudya zomwe zili ndi zochepera zosachepera 5 kapena 10 pamtunda wa glycemic.
Ngakhale kuti chidziwitso cha glycemic index ndi chothandiza, ndikofunika kuphunzitsa anthu zenizeni za ndondomeko ngati ayamba kudya. Ndipo zoona zake n'zakuti palibe nambala imodzi yomwe imanena nkhani ya chakudya chilichonse m'thupi lililonse. Njira yokhayo yodziwira momwe chakudya chimakukhudzirani ndiyo kufufuza nokha magazi a shuga. Izi zikuti, ndondomeko ya glycemic ingatiuze zambiri zokhudza chakudya.
Mndandandanda wa Index wa Glycemic
Sugars
- Fructose 12-25, pafupifupi 19, koma chonde werengani izi musanayambe kugwiritsa ntchito fructose
- Gulukosi 85-111, pafupifupi 100
- Gulukosiyi imadya 15-20 magalamu 57-85
- Gulukosi imadya ndi mapuloteni ndi mafuta 56
- Honey 32-87, pafupifupi 55
- Lactose 46
- Sucrose (shuga granulated shuga) kwambiri 58-65, 2 amaphunzira apamwamba, kubweretsa pafupifupi 68 (sucrose ndi hafu shuga ndi theka fructose)
- Kuti mupeze chiwerengero cha mankhwala otsekemera a shuga monga maltitol, onani tchati.
Zakudya Zamakaka
- Mkaka, nthawi zonse (mafuta onse) 11-40, pafupifupi 27
- Mkaka, wama - 32
- Yogurt popanda shuga wochuluka - 14-23
Mkate
- Mkate Woyera 64-87 - Pakati pa 70 ndi 73
- Mkate wonse wa tirigu wopangidwa ndi ufa wokwana tirigu 100% - onse 52-87 71
- Mkate wa tirigu wopangidwa ndi 50% unang'amba nkhumba za tirigu 58
- Mkate wa tirigu wopangidwa ndi 75% unang'amba nkhumba za tirigu 48
Muffins, Keke, Zikondamoyo, Waffles Etc.
- amasiyana kwambiri (38-102), koma ambiri amakhala pakati pa 55 ndi 80
Okonza
- Mpunga wa Rice - 61-91, pafupifupi 78
- Zakudya zapamwamba za mkate - 59-69, pafupifupi 64
- Tirigu Amtengo Wapatali - 67
Cold Cereal
- All-Bran - 30-51, pafupifupi 42
- Nthambi za Nthambi - 58
- Nthambi ya Bran ndi Psyllium - 47
- Mbewu za Cornflakes 72-92, pafupifupi 81 (USA fodya ya chimanga ndi 92)
- Mbewu Yamphongo 83
- Crispix 87
- Zipatso za Zipatso - 69
- Golden Grahams - 71
- Mtedza Wamphesa 67-85 pafupifupi 71
- Moyo - 66
- Tirigu wokhotakhota - 67-80
- Mpunga wa Rice Krispie - 81-95
- Mchenga Chex - 89
- Tirigu Wobiridwa - 67-83 pafupifupi 75
- Special K - 54-84
- Chiwerengero - 76
- Weetabix ndi ofanana - 61-74 - oposa 70
Mkaka Wotentha
- Cream ya Tirigu - 66
- Chomera Chamakono Cha Tirigu - 74
- Oatmeal kuchokera ku ma oat (osati awonongeke) 42-75, kachiwiri kwambiri ndi US oatmeal pafupifupi 58
- Mafuta ophika mwamsanga - 66
Nkhumba - Zophikidwa Zonse Pokhapokha Ngati Zidapangidwe Apo ayi
- Balere - 22-48
- Balere, osweka - 50
- Balere, atakulungidwa - 66
- Buckwheat - 49-63
- Mchere wophika m'madzi - 69
- Tirigu wokolola (couscous) - 61-69
- Millet - 71
- Mchenga, woyera woyera - 50-64, pafupifupi 56
- Msuzi, wofiira ndi wofiira woyera - 83-93
- Mpunga, bulauni - 66-87
- Tirigu, mabala onse - 30-48
- Tirigu, bulgar (osweka tirigu) - 46-53, pafupifupi 48
Pasitala
Nkhumba ya pasta yomwe imapangidwa ndi tirigu (pasitala) imadalira mawonekedwe a pasitala (otsika, otsika a GI), ndi momwe akuphika. Pamene yophika monga amwenye a Italiya amachitira, "al dente" - mwinamwake ali ndi mphamvu - ali ndi chiwerengero chochepa kwambiri cha glycemic index. Mukamaliza kuphika, ndipamwamba kwambiri, ndipo apamwamba a GI.
- Pogwirizana ndi izi, maphunziro ambiri a tirigu amasonyeza ma GI m'ma 40 mpaka otsika makumi asanu ndi limodzi, ndi ochepa omwe akulowa mu zaka za m'ma 30.
- Pasitala wa mpunga (kuphatikizapo bulauni) 40-92
- Zakudya za nyemba za nyemba (nyemba thread) 26-39
Zipatso
Zipatso zaumwini zimagwirizana ndi ziwerengero za mavitamini ndi zina zowonjezera zakudya. Kuti mumve zambiri za shuga / Zakhakaseni zamkati mwa zipatso onani mndandanda wa zipatso zochepa .
- Maapulo - 28-44, pafupifupi 38
- Apricots, yaiwisi - 57
- Apricots, zamzitini mu madzi otentha - 64
- Apricots, zouma 31
- Kufalitsa zipatso za apricot (shuga wochepa) - 55
- Banana, underripe - 30
- Banana, oposa - 52
- Banana , osanenedwa 46-70
- Cantaloupe 65
- Yamakiti 22
- Madeti 103
- Mphesa 25
- Mphesa 46-49
- Zipatso za Kiwi 47-58
- Magazi 41-60, pafupifupi 51
- Malalanje 31-51, pafupifupi 42
- Papayas 56-60, pafupifupi 59
- Amapichesi 28-56
- Mapeyala 33-42
- Ananasana 51-66
- Amapanga 24-53
- Zokola 64
- Froberries 40
- Mtedza 72
Juwisi wazipatso
- Msuzi wa karoti - 43
- Msuzi wa Cranberry Juice - 52-68
- Mphukira Yamphesa 48
- Msuzi wa Orange 46-53
- Msuzi wa chinanazi - 46
- Msuzi wa phwetekere - 38
Masamba Osalimba
Masamba ambiri omwe sali otha msinkhu samayesedwa chifukwa munthu ayenera kudya kwambiri kuti atenge makilogalamu 50 a ma carbohydrate kuti ayese (mwachitsanzo, makapu 20 a broccoli). Ndipo, makamaka, chifukwa cha zamasamba zambiri, pali zakudya zochepa kwambiri zamaguludididoni zomwe zimayika m'maselo ambiri moti mwina zimayambitsa shuga kapena magazi pang'ono. Pa chifukwa ichi, zakudya zina zotsika kwambiri zimatcha izi "zaulere" zakudya. Komabe, masamba ena osakhala wowuma amakhala ndi shuga wochuluka kusiyana ndi ena, ndipo ena, monga tomato, ndiwo zipatso zomwe zimapangitsa kuti shuga amagazike.
Masamba Otsika
- Beets 64
- Kaloti 16-92 pafupifupi 47
- Mbewu 37-62, pafupifupi 53
- Parsnips 97
- Nandolo, wobiriwira, watsopano kapena wachisanu 39-54, pafupifupi 48
- Mbatata 56-111 - ambiri amapezeka kawirikawiri apamwamba kwambiri
- Mbatata, nthawi yomweyo - 74-97, pafupifupi 80
- Rutabaga 72
- Zakudya zokoma - 44-78, pafupifupi 61 *
- * Mbatata zokoma ndi yamamu zimaphimba mitundu yosiyanasiyana yomwe imatchedwa zinthu zosiyana m'malo osiyanasiyana padziko lapansi. Mwachitsanzo, ma garnet ku US ndi mtundu wa mbatata. Mitundu imaperekedwa kawirikawiri m'magome.
Mitundu
Pokhapokha zitatchulidwa kwina, izi zikutanthauza nyemba zouma kapena nandolo zophika. Pamene nyemba zam'chitini zimayesedwa zimakhala ndi chiwerengero chapamwamba kwambiri cha glycemic index.
- Nkhumba zopalasa 33-50
- Ma nyemba 28-36, pafupifupi 31
- Nkhuku (nyemba za garbanzo) 31-36
- Nkhuku, zamzitini 42
- Nyemba za impso 13-46, pafupifupi 34
- Nyemba za impso, zamzitini 52
- Lentils 18-37
- Lenti, zamzitini 52
- Nyemba zoyendera Navy (nyemba zoyera, chifuwa chachikulu) 30-39
- Nyemba za Navy, zophika zophika 29-59
- Nandolo, zouma, zidagawanika 32
- Pinto nyemba 39
- Ma nyemba a Pinto, zamzitini 45
- Soya 15-20
- Ma soya, zamzitini 14
Mtedza ndi Zakudya Zowonongeka
- Mphindi 22
- Chipsu cha chimanga 72
- Chida cha Ice - 37-80
- Nkhumba 7-23, pafupifupi 14
- Mipoko 55-89
- Pop Tarts 70
- Nsabwe za mbatata 51-57
Makandulo
- Mafuta Odzola 76-80
- Chipinda cha Snack Chip Kudos Chokoleti 62
- Owononga Moyo 70
- Mars Bar 62-68
- Masewera 70
- Ophwanya pafupifupi 55
Zakumwa Zofewa
- Coca Cola - pakati pa 53-63 ndi 58
- Gatorade - 78
- Orange Soda - 68
> Chitsime:
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna ndi Brand-Miller, Janette. "Mndandanda wa Glycemic Index ndi Ma Glycemic Load Values: 2002." American Journal of Clinical Nutrition . Vol. 76, No. 1, 5-56, (2002).