Kudya kwekureruka uremu muhurukuro yeglycemic

Munguva pfupi yapfuura, kudya kwemafashoni kuri kurasikirwa nemamiriro avo uye kupa nzira yehutano uye inoshanda. Utano hwakanaka ndiyo chivimbiso chehutano hwemuviri wedu, uye kuparidzirwa kwe "utano hwakanaka" hakugamuchirwi chete nevaya vanoda kupererwa, asiwo nevanodya dietitians. Nhasi, kuwedzera kunowedzera kudya kunozivikanwa nekuderedza uremu mune glycemic index. Icho chirevo chekudya kweglycemic index ndeyokuti inowedzera kuwandisa kwemagetsi, izvo zvinoita kuti kuwedzerwa kuderedzwa.

Masayendisiti eHarvard Institute akawana kuti mune zvirwere zvakadai sekushaya chirwere chemwoyo uye chirwere cheshuga chechipiri chechipiri, basa guru rinotambidzwa nekanyorwa glycemic.

Glycemic index inoshandiswa kurondedzera kufanana kwemakhahydrates mumuviri. Ichi ndicho chiratidzo chinoderedza chiyero cheshuga chiri muropa, kwemaawa maviri mushure mekudya. Shuga inotaridzwa pamusana pe-100-point scale. Nemhaka yeizvi, zvinokwanisika kuwana kuti ndeupi wezvigadzirwa zvinonyanyisa muviri, uye zvisingashandisi kuderedza uremu uye kudya kwakanaka.

Zvokudya, izvo zvakanyanya kutaurwa pamusoro pezuva ranhasi, ndezvokuti munhu anofanira kudya ma carbohydrates asingaiti kuwedzera kwakakosha kwehuwandu hwe shuga uye insulini muropa. Pamusana pekudya uku, munhu anodzivisa kuitika kwezvirwere (chirwere cheshuga, chirwere chemwoyo) uye kunoderedza uremu.

Nheyo dzekudya.

• Mishonga ine uwandu hwakadzika weglycemic index inononoka uye zvishoma nezvishoma inogunzwa mumuviri, iyo inogona kuderedza jira rakapinza mukushuga kweropa mune varwere vane chirwere cheshuga, 1, 2 degrees.

• Izvi zvinoderedza kuderedza uremu hwemunhu hazviregi kushandiswa kwemakhahydrates muzvokudya (vanachiremba vemunharaunda yenyika vave vakaratidza kuti kudya kwevanhu kunofanira kuva nemakhahydrates, sezvo vanopa muviri iwoyo 60% nesimba).

• Ichi chikafu chinovakirwa pachinoshandiswa chekudya zvinovaka muviri, naizvozvo muviri unoda kudya zvishoma, uye kukosha kwezvokudya zvinopedza nguva yakareba.

• Ichi chikafu chinoreva kuderera kwekushandiswa kwezvokudya zvakanyanya mumafuta.

• Zvakakosha kudya zvisikwa uye zvakakwana, asi kwete semi-kupedza uye kupedza michina.

• Apo kudya kunobvumidzwa, kushandiswa kwemiriwo (mune zvishoma zvishoma) ine starch, pamwe nemichero nemiti.

• Mafuta anocheka-mafuta uye zvokudya zvinovaka muviri, miriwo, michero, marumusi, buckwheat, nyama yakaonda, inobvumidzwawo nekudya.

Enda kune kudya.

Kuchinja kune kudya kunenge kusina kuoma. Zvakakwana kugadzirisa zvakagadzirwa nemakhahydrates neholo guru glycemic index. Pane humwe hutano huripo hwekushandura kune kudya:

• Mukudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya.

• Idya chingwa bedzi kubva mucheka wose, mucheka wakavava uye mbeu yose.

• Deredzai kushandiswa kwemidziyo ine mbatata.

• Idya michero nemiriwo.

• Idya saladi yemiriwo yakagadzikana, yakarongedzwa nehupfeko yeProvencal ine vhiniga.

• Iwe unogonawo kusanganisira pasta muzvokudya.

Yeuka kuti kudya kwakadai hakuzokuvadzi muviri, nekuda kwekushandisa kwezvokudya zvinobatsira uye zvine mavitamini nemaminerari. Ichi chikafu hachibvumi kushandiswa kwemakhahydrates uye kunoderedza ngozi yezvirwere.