Sikuti mbatata zonse zili ndi GI yomweyo
Zingakhale zodabwitsa kudziwa kuti mbatata imakhala yaikulu kwambiri pa glycemic index (GI), yomwe imawerengetsa kuti zakudya zina zimayambitsa magazi otani. Pambuyo pake, ndi chakudya chodalirika padziko lonse lapansi chifukwa mbatata ndi masamba okwera mtengo komanso othetsera thanzi. Kuwonjezera apo, anthu ambiri amayerekezera shuga ndi magazi omwe ali ndi shuga.
Nanga bwanji kuti mbatata ili ndi GI yoposa shuga woyera?
Zonse ndi za wowuma ndi momwe zimasinthira kuti zizikhala m'thupi lanu. Komabe, si mbatata zonse zomwe zimapangidwa mofanana ndipo pali njira zochepetsera kusintha kwa magazi m'magazi anu. Mutha kukhala osangalala ndi mbatata zingapo pano, mumangofuna kusungirako mavitamini anu.
Shuga mu mbatata vs Shuga
Kawirikawiri, shuga imakhudzana ndi kukoma ndi mbatata yoyera si chakudya chomwe nthawi zambiri chimakhala chokoma. Mbatata ndi pafupifupi wowonjezera, ndipo wowuma amakhala ndi zingwe zazikulu za shuga.
Popeza utitiri wa mbatata umakumbidwa mofulumira, mbendera ya mbatata imatha kukhala yaikulu ngati ya shuga yekha. Mlingo wa shuga wa m'magazi ndi 100 pamene mbatata amalembedwa kuti ali pamwamba pa 80s kapena otsika 90s.
Sucrose (shuga la tebulo), kumbali inayo, ali ndi GI ya 59 ndipo ndi molekuli wosakaniza (shuga awiri). Limapangidwa ndi molecule imodzi ya shuga ndipo fructose molecule imodzi imagwirizana.
Fructose imagwiritsidwa ntchito mosiyana thupi lanu kusiyana ndi shuga, ndipo sichikhudza shuga wanu wa magazi. Komabe, fructose imayambitsa mavuto ake pamene mukudya kwambiri.
Ndizowona kuti ndibwino kunena kuti mafuta amchere amapezeka ku mbatata kawiri ndi shuga monga shuga. Mukamaganizira za njirayi, ndizomveka kuti mbatata imayambitsa magazi ambiri.
Mbatata mitundu
Pali mitundu yambiri ya mbatata ndipo sizitha kunena kuti mbatata iliyonse ili ndi nthendayi ya 80 kapena 90. Ndipotu, ofufuza apeza kuti mitundu ina ya mbatata ikhoza kukhala yocheperapo ndi 53 pa chiwerengero cha glycemic index.
Mu kafukufuku wina, ofufuza anaika minda ya mbatata isanu ndi iwiri kuti ayesedwe: Russet Burbank, Maiflower, Nicola, Bintje, Carisma, Desiree, ndi Virginia Rose. Mwa iwowa, adapeza kuti mbatata ya Carisma ili ndi GI ya 53, yomwe imachititsa kuti gulu limodzi lokha likhale "lochepa". Nicola anali wotsatira wapamwamba pa GI 69, akugwera mu gulu la "GI-medium". Russet Burbank mbatata, yomwe ndi yotchuka kwambiri, imakhala yayikulu kwambiri pa 82 GI.
Kawirikawiri, mbatata imatha kukhala ndi GI yamtengo wapatali kuyambira 53 mpaka 111, ndipo mbatata zoyera zikuwonetsera mmunsi mwazomwe zikupezeka. Kusiya khungu pa zowonjezera zowonjezera, zomwe zingachepetse zotsatira za mbatata pa shuga. Kawirikawiri, mbatata imayikidwa ndi GI pakati pa zaka 40, kotero ndi njira yabwino.
GI ikhoza kusokoneza
Vuto limakhalapo chifukwa mayesero a glycemic index amasonyeza pafupifupi. Nambala ya nambala ya glycemic yokha ndiyo kwenikweni ya magawo amenewo.
Pankhani ya mbatata, maphunziro osiyana omwe amagwiritsidwa ntchito poyesa ndondomekoyi ndi zotsatira zake paliponse kuyambira 53 mpaka 111.
Chimodzi mwa maphunzirowa chinali kuthamangitsidwa pa anthu angapo ndipo owerengeka okha ndi omwe anauzidwa. Kotero, nambala ya nambala ya glycemic yokha ingakhale yopanda zambiri kwa munthu aliyense.
The upshot ndikuti anthu osiyana ali ndi mayankho osiyanasiyana pa zakudya zosiyanasiyana. Mfundo yofunika kwambiri ndi momwe thupi lanu limayendera ku mbatata, yomwe mungathe kudziwa ndi mita ya magazi.
Izi ndi zofunika makamaka ngati thupi lanu liri pa shuga la shuga ndipo sichimasintha bwino shuga. Magazi a shuga amachititsa kuti thupi lanu liwonongeke, kuwonongera kuphumba zanu komanso mavuto ena ochokera ku shuga.
Onerani Zagawo Zanu
Mbatata imakhala ndi zakudya zabwino zambiri ndipo nthawi zonse kutumikira kwa mbatata kumawoneka kuti ndi 150 magalamu.
Matendawa amadalira kuti mumadya nthawi zingati komanso zakudya zina zomwe mumadya ndi mbatata. Nthaŵi zambiri, mbatata amadya monga gawo la chakudya m'malo mwa iwo eni ndipo zomwe zidzasintha momwe zimakhudzira magazi anu.
Mwachitsanzo, ngati mukudyetsa nyama yochuluka kwambiri ya mbatata ndi saladi, chakudyacho n'chokwanira. Zakudya zina zikhoza kuchepetsa kuti mbatata ikhale ndi shuga. Zomwezo zikhoza kunenedwa pa zakudya zochepa zomwe zimawoneka ngati nyemba ndi masamba ambiri. Ngati mukuphika mbatata mu mbale yomwe ili ndi mafuta ambiri, mapuloteni, kapena mapiritsi, zotsatira za shuga zimachepetsanso.
Mawu Ochokera
Ngakhale mbatata ingakhale yotsika kwambiri mu shuga, kumbukirani zomwe mungachite kuti muchepetse. Ngati mukufuna kudya mbatata, sankhani mitundu yosiyanasiyana ya mbatata ya GI, musangalale ndi mavitamini ang'onoang'ono, ndi mbatata ziwiri ndi zakudya zomwe zimatsutsana ndi shuga. Chofunika koposa, yang'anirani magazi anu shuga ndi kuona momwe kusintha kumeneku kukukhudzidwirani nokha.
> Zotsatira:
> Chigwirizano cha ku America cha shuga. Mbewu ndi Zamasamba Zokwawa. 2017.
> Ek KL, Wang S, Copeland L, Brand-Miller JC. Kutulukira kwa Index Low Low Glycemic Potato ndi Ubale ndi Mtedza Digestion mu Vitro. British Journal of Nutrition . 2014; 111 (4): 699-705. lembani: 10.1017 / S0007114513003048.
> University of Sydney, Australia. Glycemic Index Database. 2017.