Chii chinonzi uye glycemic index yezvigadzirwa (GI) iri kudya, mutambi wose uye kwete chete anofanira kuziva. Zviratidzo GI - yekutanga, iyo inowedzera kudya kune kuora muviri, kuwedzera kuwedzera, kudzidziswa kwakasimba. Kunyatsonzwisisa zvose zvisingabatsiri zvichabatsira tafura ye glycemic indexes yemakambani uye mazano emutambo wezvokudya.
Chemistry mumuviri wedu: tinoongorora kukosha kweGI pane mashefu
Chimwe nechimwe chigadzirwa chemhuka - ngazvive zvakapedzisira zvakagadzirwa, zvokudya zvechisikigo - zvine chimwe chehuga (glucose). Kunyangwe nyama, zvigungwa uye zvinodyiwa zvinodyiwa broccoli zvine zviduku zvekushuga. Iyo glycemic index inoratidza zvakajeka kuti kudya zvakadyiwa kunobatsira sei muzinga wehuga muropa. Itafura yemapuranga e glycemic inobatsira mukugadzirisa kwakakwana kwedhidhi yezvokudya kune munhu ane utano uye chirwere cheshuga, uko kutonga kwehuga mumuviri kunokosha zvikuru.
High glycemic index yezvigadzirwa
I-GI yezvibereko zvinopfuura makumi manomwe inonzi yakasimudzwa. Izvi zvinoreva kuti zvokudya zvakapinda mumudumbu zvinoshamisa zvakakurumidza kugadziriswa, uye maviri emuviri anowana kamwe nguva yakawanda yewaini glucose. Chii chakashata neicho? Kune vane chirwere cheshuga vane jumps zvakadai sehuga hazvigamuchiri uye zvinotungamirira kumigumisiro yakakomba. Kune munhu ane hutano, kugara uchidya zvokudya neGI yakakwirira ndiyo chivimbo chehuwandu hwemafuta pamudumbu, muprista uye nhengo dzose dzomuviri. Mumwe muenzaniso wevanodya zvokudya neGI yakakwirira ndiAmerica vanochera burgers, fries uye zvimwe zvokudya zvinokurumidza. Iwe unotofanira here kusiya mapeke uye mucks? Kwete kwete. Zvese zvinofanira kunge zviri mumwero uye mune nyasha. Saka, mushure mekudzidziswa kwakasimba uye mushure mokunge vatambi vemitambo vanodya mabhadharo chaiwo nekanyorwa kwekutsvaga kweglycemic index. Iyi ndiyo mhando ine simba yekugadzirisa hutano hwemasimba uye kuzadzikiswa kwemagetsi emuviri, iyo, panguva yekurovedza muviri, kudya glucose! Zvakanaka, spoonful yeuchi mumangwanani inongobatsira chete. Saka ndeipi njodzi yemiti yakakosha ine index glycemic index? Apo zvokudya zvakadaro zvinopinda mudumbu, chiratidzo chakaoma chinotumirwa kune pancreas kuburikidza nemakemikari akaoma: "Tine shuga yakawanda! Isu tinofanira kukurumidza kudzokera kune imwe nzvimbo! ". Masero anokosha epancreas anotanga kubudisa akawanda hormone insulin - mutongi weglucose muropa. Uye ipapo insulin inotakura huwandu hwakanaka hwehuga mune zvese zvemuviri kuti zvipe zvokudya, zvinodhura zvakachengetwa-kusvika muhutano hwemafuta pamumimba. Mukuwedzera, nguva dzose uye nguva dzose kudya kwezvokudya neGI pamusoro pe70 zvinotungamirira ku "kupfeka" kwepascreas uye kukura kwechirwere cheshuga, zvimwe zvirwere zvemuviri uye chirwere chekudya chinenge chakakwana.
Zvokudya pasina glycemic indexes yemichina haisi kutungamirira pakurasikirwa.
Tafura ye glycemic indexes yemakemikari ine index yakakwirira
| Dates | 146 |
| Gorosi chingwa chakachena | 136 |
| Rice noodles | 131 |
| Bheri | 110 |
| Shortbread cookie | 106 |
| Watermelon | 103 |
| Glucose yakachena | 100 |
| Baked potato | 95 |
| Buns French | 95 |
| Bhuni zvekufambisa | 92 |
| Spaghetti uye macaroni kubva muchero wegorosi | 90 |
| Instant rice porridge | 90 |
| Popcorn | 85 |
| Mbatata chips | 80 |
| Puree | 80 |
| Fanta, sprite, cola uye sweet sodas | 75 |
| Wafers | 75 |
| Airy rinonaka rice | 75 |
| Melon, pumpkin | 75 |
| Millet | 71 |
| Dumplings, rizi, pineapple, semolina, jamu, chibage, bagels | 70 |
| Banana, melon | 70 |
| Chibage peji | 70 |
| Mbatata isina ganda rakabikwa | 70 |
| Pearl barley | 70 |
| Halva | 70 |
Avhareji uye pasi glycemic index yezvigadzirwa
Iyo yegoridhe zvinoreva kuchengetedza uremu ndezvokudya zvakabva kune zvishandiso zvine mavhareji GI (akaenzana ne40-70). Zvokudya zvakadaro zvinosanganisira zviyo, michero, miriwo, pasta, chingwa chinobva kuhafura yakawanda kana bran, zvimedu zvinokonzerwa nemakwenzi, ice cream, fritters, yoghurts. Zvinyorwa zvayo, izvi ndezvokudya zvakakwana zvakakwana kune utachiona hwemakrobhohydrates, ayo anodyiwa kwenguva yakareba uye zvakafanana anozadza muviri nemasimba anodiwa. Chikafu chakakodzera chinobva pane zvigadzirwa zvine mavhareji GI. Kuti urege kunyora zvinhu zvose zvakabvumirwa, pasi apa pane tafura yemiti yakagadzirwa nechepasi uye yepakati glycemic index.
Tafura yezvigadzirwa nemavhareji glycemic index
| Gorosi Yakakura | 69 |
| Croissant kana bagel | 67 |
| Muesli nemichero yakaomeswa | 65 |
| Oat porridge pamvura inobva pakarepo | 65 |
| Black bread | 65 |
| Mbatata "muunifomu", yakabikwa muganda | 65 |
| Semolina | 65 |
| Orange juice | 65 |
| Raisins | 64 |
| Beetroot beetroot | 63 |
| Pancake yakagadzirwa neupfu hwegorosi | 62 |
| Pizza nematato uye cheese (yakaderera mafuta mafuta) | 60 |
| Mucheka wakachena | 60 |
| Mayonnaise shop | 60 |
| Yačka | 60 |
| Sweetener | 59 |
| Oatmeal cookies | 55 |
| Mango | 55 |
| Yoghurt sweet | 52 |
| Ice cream plombir | 52 |
| Buckwheat | 50 |
| Brown rice | 50 |
| Macaroni kubva muupfu hwegorosi rose | 50 |
| Nguruve | 50 |
| Hove cutlets | 50 |
| Oatmeal porridge | 49 |
| Peasheni yekakani | 48 |
| Muchero uye mazambiringa omuzambiringa | 48 |
| Egg chicken | 48 |
| Pineapple juice | 46 |
| Chingwa nebhanhire | 45 |
| Lentils | 44 |
| Canned pears | 44 |
| Nyemba | 42 |
| Mazambiringa | 40 |
| Fresh peas | 40 |
| Mamaliga | 40 |
| Apple juice | 40 |
| Orange juice | 40 |
| Nyemba | 40 |
| Scherbet | 40 |
| Crab sticks | 40 |
| Nzombe | 40 |
Low GI (5-40) inowanikwa mune zvekudya, nyama, michero mitsva nemiriwo, miriwo. Nenzira, glycemic index ye chocolate yakashata "Brut" 70% yekocoa inongova 30 chete, saka haugoni kugara usina chakanaka. Zvinokwanisika here kuti uite kudya nechezasi glycemic index? Muchikamu-hongu, chikamu-kwete. Nyaya yakanyora yakanyora yezvokudya kubva kune michina yakaderera uye yakasviba GI, iwe uchazadzikisa kukanganiswa kwemazuva akawanda. Kana zviri zvekudya chete pamitikiti neGI pasi pemakumi mana - kuuraya muviri. Kudya kwakadaro kunounza kupera kwekuchengetedza simba, nguva dzose kuora mwoyo, kuneta kwakakurumidza, kushaya simba. Nenzira chaiyo - ubongo hunoita zvakaipa. Mushure mezvose, glucose ndiyo inonyanya kukosha kweuropi. Chinhu chakaipa chinotungamirira kune kudya kwebenzi nechepasi glycemic index ndiyo glycemic coma, iyo yakaoma kubuda nayo. Zvokudya zvakaoma zvakadaro kwenguva yakareba zvinongoratidzwa pasi pekutariswa kwechiremba ane kudya kwezuva nezuva mavitamine, omega-3 fatty acids nezvimwe zvinokonzerwa nehupenyu hwehupenyu hupenyu.
Tafura ye glycemic indexes yemakemikari neine pasi index
| Hove dzinonamatira | 38 |
| Wild rice | 35 |
| Apple, plum, apricot itsva | 35 |
| Low fat yogurt | 35 |
| Grenades | 35 |
| Drying | 35 |
| Peaches | 35 |
| Celery | 35 |
| Chicken | 30 |
| Raw beet uye karoti | 30 |
| Chickpeas | 30 |
| Garlic, onion | 30 |
| Cottage Cheese | 30 |
| Tomato | 30 |
| Cherry | 30 |
| Mandarin | 30 |
| Black chokoti 70% cocoa | 30 |
| Sausages | 28 |
| Soybean | 25 |
| Raspberry | 25 |
| Strawberry, currant | 25 |
| Fructose | 20 |
| Fresh peanuts | 20 |
| Walnut walnut | 15th |
| Cucumber | 15th |
| Miorivhi | 15th |
| Mushroom | 15th |
| Cabbage | 10 |
| Saladi mashizha, lettuce | 10 |
| Kuchengetedza | 10 |
| Yakachena uye yakaomeswa mishonga yakachena | 5 |
| Mussels, shrimps | 5 |
| Hove | 0 |
Tafura yeglycemic indexes yemishonga ndeyo mubatsiri wakatendeka kuti anoremekedzwa uremu hunorema nekunetseka kwemuviri. Chengetedza kudya kwako, shandura kudya kwekoriyumu uye BJU - kuti ungazviita sei,
verenga pano . Wedzera kuve wakasimba, kumhanya uye unakidzwe nechidiki, muviri wakagwinya!