Iwe unenge watoziva kuti zvokudya zvose zvinokonzera marori. Mukuwedzera, pane imwe chiratidzo inokosha inofanirwa kubvunzwa pakusarudza zvokudya zvine utano, zvine hutano - glycemic index (GI). Pane zvokudya zvine yakakwirira uye yakaderera glycemic index. Yokutanga, kupinda mumuviri, pakarepo yakagadziridzwa, kuwedzera huwandu hwehuga muropa. Izvi, zvakare, zvinopa chiratidzo kune pancreas yekusunungurwa kwehomoni inonzi insulin, iyo inoshandisa pakarepo simba risina kushandiswa mumafuta. Iyi ndiyo mafomu akawandisa pamapande nepamuviri. Chokutanga, GI yakakwirira inowanikwa mumiti yakagadzirwa mu starch uye shuga: zvingwa zvakabikwa, makeke, chingwa chakachena, muesli, chips uye mamwe mahydrohydrates ari nyore.
Zvisiyane zvakasiyana-siyana kuzvibata zvokudya zvekudya nechepasi glycemic index. Izvo zvinoshandiswa nemuviri zvishoma nezvishoma, saka, shuga muropa haisi kuwedzera, uye naizvozvo insulini haigoni kudzorera chimwe chinhu. Kuti usarudze zvokudya zvinonyanya kukosha, unoda kuziva kuti ndeipi yei inenge yakagadzirwa nema carbohydrate, uye inononoka. Kusiya zviri nyore, nyore nyore zvakagadzirwa nemakhahydrates zvinobatsira kudzivisa chirwere cheshuga, kuneta uye nezvimwe zvirwere zvakakomba. Chikonzero ndechekuti nguva dzose yakakwirira yehuga muropa inokonzera kupfeka kusati kwambo kwezviviri uye maviri mukati momuviri, izvo dzimwe nguva zvinowana migumisiro isingagadziriswi.
Ndezvipi zvokudya zvakaderera glycemic index?
Kuisa pfungwa paGI, haugone kuderedza ngozi yezvirwere zvakawanda, asiwo uremerwe uremu. Zvisinei, kana usinganzwisisiki nguva imwe neimwe kuti uverenge kushanda kwechigadzirwa, zvakakwana kuchengeta mitemo yakawanda iri nyore:
- Idya mimwe mitsva nemichero . Mune marudzi akawanda emichero nemiti yemichero (nezvisizvo zvisingawanzoitiki) ine zvishoma zvishoma zvehydrohydrates. Mukuwedzera, chikamu chinokosha cheshuga muchero chinowanikwa nenzira ye fructose, iyo isingaiti shuga muropa.
- Deredza kushandiswa kwemidzi yemiti . Mbatatisi, parsnips nemimwe midzi midzi inowedzera mumashizha, ayo anodyiwa nokukurumidza kudarika shuga yenguva dzose. Murairo uyu hauna kushandiswa kune karoti, ine zvinhu zvakawanda zvefiber, kuderedza GI yayo.
- Kunyanya kusarudza michina ine yakakwirira ye polysaccharides . Hazvifaniri kukanganisa chingwa nekubika, zvakaringana kusarudza izvo zvei izvo zvakaitwa kubva muupfu hwakakwana. Izvo zvinogona kutaurwa nezve pasta. Iyo inonyanya kukosha kwavari ndeyeiyo gorosi.
- Ita zvinoda fiber . Zvakanakisisa kushandisa suluble fiber , iyo inononoka kugadzirisa chirongwa. Inowanikwa munenge mishonga yese yezviyo-legume, miriwo mitsva, maapuro emavara uye mumakroberiti akawanda. Kupa kutanga kwezvinhu zvakadai, haugoni kunetseka nezvekushandiswa kweklesterol, sezvo fiber inokwanisa kuitora iyo, ichifamba nemugwagwa wekudya.
- Rega kubva kunonaka . Zvechokwadi, hazvidikanwi kurasa zvachose zvinotapira, asi edza
uidye sezvisingabviri sezvinobvira, kusarudza mamwe emhando yemhando: uchi, kozinaki, halva, berry jelly, nezvimwewo.
Sezvaunogona kuona, urongwa hwezvinhu zvakagadzirwa nemakinehydrates ane humbly glycemic index yakawanda kwazvo uye yakasiyana. Mhedziso yevanyanzvi ndeyekusarura: kusarudza "zvakanaka" makhahydrodite, hauzongoparadzi zvigadzirwa nemakori asina chinhu, asi iwe unogona kubudirira kurwisa zvinotyisa zvakanyanya kukura kwehutano uye chimiro. Kana iwe uchingodya zvokudya nechezasi glycemic index, kunyange kudya kunogadzirisa uremu hakuzodiwi. Muviri pachawo uchatanga kudya mafuta emvura akamboraswa.