Zakudya zochepa kwambiri zili ndi shuga wochepa (kaya ndi shuga wobadwa mwachilengedwe kapena umawonjezeredwa kupyolera mu processing) kotero sichidzakweza shuga ya magazi monga zakudya zina zomwe zili ndi shuga wambiri mwa iwo.
Pakhala pali kafukufuku wambiri phindu la kudya zakudya zochepa kwambiri, makamaka kwa anthu omwe ali ndi shuga. Pamene zakudya zochepa zowonjezereka zimaphatikizidwa mu dongosolo lanu labwino la chakudya, zasonyezedwa kuti ngakhale mavitamini ambiri okhudzana ndi shuga m'magazi ambiri omwe ali ndi matenda a shuga a mtundu wa 1 amapezeka.
Ngakhale kusanganikirana ndi zakudya zochepa zochepa m'magulu anu omwe akudya pakadali pano kungakuthandizeni kuti muyambe kuyendetsa bwino masewera a shuga.
Index ya Glycemic
Kafufuzidwe ka zakudya zowonongeka kwachititsa kuti chiwerengero cha matenda a m'mimba chikhale ndi zakudya zomwe zimakhudza matenda awo, kapena momwe zimakhudza shuga ya magazi. Mndandandawu umagwiritsira ntchito kwambiri makapu ndi kuwatenga pa mlingo wochokera ku 0 mpaka 100. Zakudya zomwe zili pamwamba pa chiwerengero cha glycemic zimathamanga mofulumira ndi tsamba lanu lakumimba ndipo zimapangitsa kuti msanga ndi kukula kwambiri mu shuga lanu.
Nayi njira yowonjezera yomwe amavomereza kuti mkhalidwe wa zakudya ukhale wochepa.
- Zakudya za m'mimba zochepa zimakhala ndi 55 kapena zochepa
- Zakudya zamkati zogawanika zili ndi 56 mpaka 69
- Zakudya zapamwamba zowonongeka zili ndi 70 kapena kuposa
Choncho, pogwiritsa ntchito ndondomeko ya glycemic, mukufuna kusankha zakudya m'magulu ochepa omwe ali ndi zaka zopitirira 55.
Mtolo Wopweteka
Pofuna kugwiritsira ntchito ndondomeko ya glycemic mukuyenera kuganizira za chakudya chokwanira. Matendawa amakuuzani momwe zimakhalira chakudya chamtundu winawake. Ikulingalira kukula kwautumiki ndikuwerengera chiwerengero cha chakudya muzogwiritsira ntchito, zomwe zimakupatsani njira zolondola zowonetsera momwe zingakhudzire shuga lanu la magazi.
Kuwerengera Mtolo Wopweteka
Kupeza chakudya chamtundu wina wa chakudya chimapangitsa kuti chiwerengero cha glycemic chiwerengedwe ndi kuchuluka kwa zakudya m'thupi ndikugawa magawo 100.
Mutha kuyeza mliri wa m'mimba moyenera:
- 10 kapena kuchepa ndi katundu wochepa kwambiri
- 11-19 ndi katundu wambiri wodwalayo
- 20 kapena kuposerapo ndi katundu wolemera kwambiri wa glycemic
Mwachitsanzo, apulo wamitundu yaying'ono imakhala ndi chiwerengero cha glycemic of 40 ndi pafupifupi 16 makhahydrates. Ngati mukuchulukitsa 40 x 16 izi zikufanana ndi 640. Mukugawaniza 640 ndi 100 kuti muchepere magazi 6. Choncho, apulo wofiira wapakati akhoza kukhala ndi vuto lochepa.
Nayi nkhokwe yowonjezera ya zakudya zomwe zingakupatseni chiwerengero cha glycemic, chiwerengero cha zakudya ndi katundu wodwala.
Superfoods Low-glycemic
Nazi 5 zakudya zochepa zomwe zimakhala ndi zakudya zambiri.
- Chana Dal. Chana Dal ndi mtundu wa chickpea womwe umagwiritsidwa ntchito kwambiri ku India ndi m'madera ozungulira Mediterranean. Ali ndi malo omwe ali otsika kwambiri ndipo ndi odabwitsa mu supu. Zisanu ndi zinayi za kapu ya chana dal yophika imapereka magalamu 25 a makapu apamwamba kwambiri ndi katundu wokhala ndi 3 okha.
- Nyemba zouma. Nyemba zouma zimasiyanasiyana mosiyana ndi malo omwe ali ndi nyemba zomwe mumasankha. Gawo limodzi la chikho cha nyemba zouma zophika ndi zophikidwa, pafupifupi, zimapereka makilogalamu 21 a mavitamini ndi katundu wodwala wa pafupifupi 5.
- Lentils. Mphuno imatchuka kwambiri ku Mediterranean ndi Middle East ndipo imakhala yathanzi komanso yotsika mtengo komanso imakhala yochepa kwambiri. Chikho cha ½ cha mphodza zophika amapereka pafupifupi 24 gm ya carbohydrate ndipo ali ndi vuto la chifuwa cha pafupifupi 7.
- Nkhalango yonse ya tirigu. Zingadabwe kumva kuti pasitala imakhala ndi katundu wochepa. Koma ndizosiyana ndi pasta zonse za tirigu ndi momwe mumakonzekera. Chikho chimodzi chotumikira al dente (olimba ndi zofewa) pasitala wonse wa tirigu ali ndi makilogalamu pafupifupi 25 a carbohydrate ndi katundu wofiira pafupifupi 10. Maphikidwe ophika kupitirira gawo la dente amachulukitsa vutoli.
- Apatule nandolo. Kugawanika nandolo kumakhala ndi zakudya zamagetsi komanso mavitamini B kuphatikizapo zakudya zochepa. Chikho cha ½ cha mapeyala ogawanika amapereka pafupifupi 20 gm ya carbohydrate ndi katundu wofiira pafupifupi 10.
Zotsatira:
Association of American Diabetes Association. "Diabetes Superfoods."
Mndandanda wa Mayendedwe. "Glycemic Search Index."