Kutaura nevanhu vari kutarisa izvo zvavanodya, izwi iri glycemic index. Isu tinonzwawo nezvepasi uye yakakwirira. Pamusoro pake uye taura nhasi.
Iko glycemic index ndeyemhando yekutaridzika kwehuga iripo muropa kune zvakasiyana siyana zvekudya. Mune mamwe mazwi, iyo chiratidzo chinoratidza kushanduka kwekugadzirwa kweglucose muropa. Saizvozvowo, iyo yakakwirira iyo glycemic index, iyo inowedzera insulini inobudiswa, iyo inoderedza huwandu hwehuga muropa uye inotumira kudya kwemahydrohydrates kumafuta ane mafuta, ayo kwatiri asingagamuchirwi. Nokudaro, tichazoongorora kuti zvipi zvigadzirwa zvinofanira kupiwa, uye ndiani achafanirwa kuparidzira kupesana.
Carbohydrates ane chinyorwa chepamusoro che glycemic index
Tinofanira kunetseka pamusoro pemakrobohydrates ne-high glycemic index, kunyanya kune vanhu vanotambura neutachiona hwekushushikana. "High" inonzi inonzi glycemic index yevanopfuura makumi manomwe, "midzi" kubva pa45 kusvika ku65, uye "pasi" - kwete kupfuura 39. Shuga, michero yakakwana, chingwa chakachena, makeke, nouchi ndiyo iyo michina inoda kutyiwa. Mushure mezvose, munhu wese anoziva chokwadi chokuti kana iwe uchiwedzera kudya, zvinowedzera iwe unoda. Izvi zvakagara zvichiratidzwa nechiremba akakurumbira weBoston Children's Hospital, David Ludwig. Maererano nedzidziso yake, mushure mokunge vawana zvokudya nehombe yeglycemic index, vanhu vakawanda vanodya 85% zvimwe zvokudya kupfuura mushure mekunge vadya pasi glycemic index.
Carbohydrates nechepasi glycemic index inobatsirawo nokuti inopfuma yakakura fiber. Uye zvinhu zvitatu zvinonyanya kukosha - kusimba kusimbiswa, kuderedza shuga muropa nekusimudzira kwekudya kwemvura kune zvakakosha (ona tafura yemagidhahydrates nechepasi glycemic index).
Iyo shuga, iyo glycemic index iyo kubva pamakore makumi mapfumbamwe nemapfumbamwe kuenda kune makumi mana haifaniri kudiwa kwezuva nezuva. Nguva dzose chengetedza iyorairi pamitikiti, uye kana pane zvakataurwa nezvechigadziro nekuguma "-oz" iri shuga. Zvimwe ndeye fructose, iyo glycemic index iyo isingasviki 20. Kazhinji kazhinji inotsiviwa neshuga.
Zvakanakisisa kupa mhando yemiriwo nemichero nechepasi glycemic index. Kusiyana hakusi kwakanyanya, asi isu tiri kuchengetedza chimiro chedu uye utano. Chiedza cheGreen mudu cherry yedu, mazambiringa, mashizha, nyemba, mandimu, tomate. Izvozvi zvinowanikwa nehurumende yavo ine glycemic index iyo inononoka uye inogona kuzadza zvakakwana simba rekuchengetedza kwemuviri kwenguva yakareba. Chinhu chikuru, chenjererai pineapples, mazambiringa, zviyo uye vhuta, vane GI pachiyero nehuga.
Zvokudya muzvokudya zvinokosha zvakare. Asi zviyo igoro rembeu, saka pano tinosarudzawo zvisarudzo. Saka, iyo glycemic index yezviyo inoshandiswa kubva kune makumi maviri kusvika kune makumi mana. "Yakachengeteka" yeglycemia ishushi, 20 chete, inoteverwa nemashiripiti 40-50, oats 55-65, chibage 70, uye muesli kubva pa75 kusvika ku85.
Maminitsi ane low low glycemic index
Tafura yacho inonyora mhando dzakasiyana-siyana dzemishonga ine GI shoma, uye, kuburikidza navo, unogona kusiyanisa kudya kwako. Mapoka akawanda anotsanangurwa pasi apa.
- Casserole kubva kumatareji emasangano matanhatu. Zvisungo: 2 zukini, mazai 3, 3 tbsp. mahwendefa ebazi, eiiii, hafu yekwanisi yemamori marinated, zvinonhuwira, 1 teaspoon ye apulo cider vhiniga. Kugadzirira: mushwa kwehafu yeawa newaini. Zucchini grate pa grater yakawanda uye, kufambisa jisi, pamwe chete nemwayo. Ikoko, zvakare, chekai yakagadzirwa eiii,
mabhanhire, zvinonhuwira uye mazai. Itai uye musvitse mu microwave kwemaminetsi gumi nemashanu - Dish kubva kubhari (perlotto). Zvisungo: 0,5 kg yeparera, eonisi, hafu yegirazi yewaini yakaoma yakaoma, 1.5 l yemvura inopisa, 1.5 tbsp. spoons e tomato paste, munyu, pepper, magreens. Kugadzirira: sora bhari kwemaawa gumi, uye osuka zvakakwana. Fry the anyezi yakagadzirwa, isa bhari uzadze newaini. Mushure mekubuda kwaro, wedzera kudimbiswa ne tomato paste mvura. Kugadzirira kwenguva shoma kupfuura awa. Usakanganwa kuizadza nemiriwo uye zvinonhuwira mushure mekudya iyo yakagadzirira.