Inu mukudziwa kale kuti zakudya zonse zili ndi calorie yawo. Kuonjezerapo, palinso chizindikiro china chofunikira chomwe chiyenera kuganiziridwa posankha zakudya zathanzi, zathanzi - glicemic index (GI). Pali zakudya zomwe zili ndi ndondomeko yapamwamba komanso yochepa. Yoyamba, kulowa mu thupi, nthawi yomweyo kukonzedwa, kukweza mlingo wa shuga m'magazi. Izi, zimapereka chizindikiro kwa zikondamoyo za kutulutsa kwa hormone insulin, yomwe imachititsanso mphamvu yogwiritsa ntchito mafuta. Uwu ndiye momwe mawonekedwe obirira owonjezera pambali ndi pamimba. Choyamba, GI yayikulu imapezeka m'magulu olemera ndi shuga: katundu wophika, mikate, mkate woyera, muesli, chips ndi zakudya zina zosavuta.
Mosiyana mochita zinthu zokadya zakudya ndi chiwerengero chochepa cha glycemic index. Zimayendetsedwa ndi thupi pang'onopang'ono, choncho shuga m'magazi sawonjezeka, choncho insulini sungayimire chilichonse. Kuti musankhe zakudya zothandiza kwambiri, muyenera kudziwa kuti ndi ziti zomwe zili ndi chakudya chokhazikika, komanso zomwe zimachedwa. Kusiya chakudya chophweka, chophweka mosavuta kumathandiza kuchepetsa shuga, kunenepa kwambiri ndi matenda ena aakulu. Chifukwa chake ndi chakuti msinkhu wokhazikika wa shuga m'magazi umapangitsa kuvala msanga kwa ziwalo ndi ziphuphu m'thupi lonse, zomwe nthawi zina zimapeza zotsatira zosasinthika.
Kodi ndi zakudya ziti zomwe zili ndi chiwerengero chochepa cha glycemic index?
Poyang'ana GI, simungachepetse kowopsa matenda ambiri, komanso kuchepetsa kulemera. Komabe, ngati simukuvutikira nthawi iliyonse kuti muwerenge momwe ntchito ikugwiritsidwira ntchito, ndikwanira kusunga malamulo angapo osavuta:
- Idyani masamba atsopano ndi zipatso . Mu mitundu yambiri ya zipatso ndi ndiwo zamasamba (ndizosawerengeka kawirikawiri) zili ndi chakudya chochepa kwambiri. Kuonjezera apo, gawo lalikulu la shuga mu chipatso limaperekedwa mwa mawonekedwe a fructose, omwe samabweretsa shuga m'magazi.
- Lembani kugwiritsa ntchito mizu masamba . Mbatata, parsnips ndi mbewu zina zowonjezera zimakhala zowonjezera, zomwe zimagwidwa mofulumira kuposa shuga wokhazikika. Lamuloli silikukhudzana ndi kaloti, zomwe ziri ndi mitsempha yambiri, kuchepetsa GI yake.
- Sankhani mankhwala moyenera ndi polysaccharides . Sikofunika kukana mkate ndi kuphika, ndikwanira kusankha mitundu ya iwo yopangidwa kuchokera ku ufa wokwanira. Zingathenso chimodzimodzi za pasitala. Chofunika kwambiri pa iwo ndi tirigu wa durum.
- Perekani zokonda fiber . Ndi bwino kugwiritsa ntchito zida zowonongeka , zomwe zimachepetsa kuyimitsa. Amapezeka pafupifupi mitundu yonse ya zipatso za legume, masamba atsopano, maapulo obiriwira komanso zipatso zambiri. Kuika patsogolo zinthu zoterezi, simungathe kudandaula za kolesterolini, monga momwe chimagwiritsira ntchito mphamvuyi kuti igwire, ndikuyenda motsatira njira yogaya chakudya.
- Pewani chakudya chokoma . Inde, sikoyenera kusiya kwathunthu zokoma, koma yesani
idyani mochepa monga momwe zingathere, posankha mitundu yambiri yachilengedwe: uchi, kozinaki, halva, odzola mabulosi, etc.
Monga momwe mukuonera, mndandanda wa zinthu zomwe zili ndi makapu omwe ali ndi chiwerengero chochepa cha glycemic ndi zazikulu komanso zosiyana. Mapeto a akatswiri ndi opanda nzeru: posankha "zabwino" zamagulu, simudzathetsa zokhazokha zopanda kanthu, koma mukhoza kuthana ndi zoopsya zazikulu kwambiri za thanzi ndi chiwerengero. Ngati mudya zakudya zokhala ndi chiwerengero chochepa cha glycemic, ngakhale zakudya zowonjezera kulemera sizifunika. Thupi palokha liyamba kuyamba kudya mafuta omwe anali atachotsedwa kale.