Glycemic kwenikweni amatanthauza "kupangitsa shuga (shuga) m'magazi." Magazi a shuga amagazi ndi ofanana kwambiri ndi kuchuluka kwa mtundu wa chakudya komanso zakudya zomwe zimagwiritsidwa ntchito. Glycemia ndi dzina logwirizana lomwe limatanthauza shuga kapena shuga m'magazi. Zakudya zapamwamba-glycemic zingayambitse kuuluka kwa magazi m'magazi, omwe angakhale nthawi yaitali m'magazi. Zakudya zochepa kwambiri zimayambitsa kuwonjezeka kwa shuga kochepa komwe kawirikawiri sikukhala motalika.
Kuteteza kwa Glycemic ndi Shuga
Kwa omwe ali ndi shuga, kuyendetsa glycemic ndi cholinga chachikulu. Anthu omwe amadwala matenda a shuga , omwe ali ndi matenda a shuga, insulini kukana kapena hypoglycemia yowonongeka amakhalanso ndi thanzi labwino ngati shuga wa magazi sakhala wolimba.
Kufuna Kudya
Chifukwa china chabwino chokhalira shuga ndi kukhazikika kwa kudya ndi kudya. Zakhala zikuwonetsedwa mu kafukufuku omwe anthu amakhala ndi njala pamene akudya makapu othamanga kwambiri poyerekeza ndi kudya chakudya chofanana cha carbs zomwe ziri zochepa pang'ono.
Mndandanda wa Mayendedwe
Zakudya ndi shuga wambiri zimakhala zochepa kwambiri. Komanso, chakudya chokhala ndi zakudya monga mbatata, mkate, ndi zakudya zambewu zimapangidwa ndi zingwe zazikulu za shuga, kotero zakudya izi zingakhale zochepa kwambiri kapena zowononga kwambiri kusiyana ndi zakudya zowonjezera. Mukamapangidwanso chakudya, ndizowonjezereka kwambiri. Mwachitsanzo, ma oatmeal pamapaketi amakhala ochepa kwambiri kuposa oats mwamsanga, omwe amakhala ochepa kwambiri kuposa oats odulidwa.
Mndandanda wa glycemic ungatipatse malingaliro okhudza zakudya zomwe zingapangitse shuga wa magazi kwambiri. Njirayi ingatipatse ife malingaliro onena za chakudya chomwe chidzabweretse shuga wamagazi, koma pali mitundu yambiri ndipo sizinena zoona.
| Kuda nkhawa ndi ndondomeko ya glycemic |
|---|
| Zakudya zokha, osati chakudya chophatikiza, zingakhudze shuga ya magazi mosiyana |
| Silingaganizire zina zomwe zimakhudza shuga wa magazi, monga momwe chakudya chimakonzedwera kapena kuchuluka kwa chakudya |
| Zimaphatikizapo zakudya zomwe zili ndi chakudya |
| Sikuti zakudya zapamwamba zokhudzana ndi zakudya zowonjezera, monga zakudya zomwe zili pansi pa ndondomeko zikhoza kukhala zazikulu kwambiri, shuga kapena mafuta odzaza. |
Zingakhale zovuta kutsatira ndondomeko ya glycemic. Chifukwa chimodzi, palibe chikhalidwe cha zomwe zimaonedwa kuti ndi zochepa, zolimbitsa-komanso zakudya zapamwamba. Zakudya zolembedwera sizilemba mndandanda wa chiwerengero chawo cha glycemic pa chizindikiro, ndipo zingakhale zovuta kulingalira zomwe zingakhale.
Mfundo zoyenera za kudya kudya, kugawa gawo, ndi kugawa chakudya ndi njira zonse zothandizira kuti muzisamalira bwino shuga lanu.
Zakudya Zomwe Zikuwerengera Pamwamba ndi Zochepa pa Index ya Glycemic
Pali mndandanda wa zakudya zomwe zimathandiza kuti mudziwe zambiri zokhudza zakudya za zakudya zosiyanasiyana ndikuzindikira kuti zakudya ziti zikhale zabwino kwa inu. Tawuni yotsatira ili ndi zitsanzo za zakudya zomwe zimakhala zapamwamba komanso zochepa pa chiwerengero cha glycemic index.
| Zakudya Zam'mwamba Zapamwamba | Zakudya Zochepa Zochepa |
|---|---|
Mbatata Ma Parsnips Chofufumitsa cha Rice Zambiri zambewu zamalonda Makandulo Zakumwa zonunkhira Masiku Okonza Cookies Banana nthochi Zamagetsi ndi zinthu zina zopangidwa ndi ufa | Zakudya Mazira Zakudya Zakudya Chakudya chokwera mafuta monga mtedza, mapeyala, ndi mafuta Nyemba Balere Oats odulidwa ndi zitsulo Nkhumba zina zimaphika kwathunthu Zamasamba zosalimba Chipatso champhesa Zipatso |
Zotsatira:
Chipatala cha Mayo. Index Index: Zomwe Zimayambitsa Ma Claim. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/glycemic-index-diet/art-20048478
Chipatala cha Mayo. Kodi ndondomeko ya glycemic ikuthandizira kuthetsa shuga wa magazi ngati muli ndi shuga? M. Regina Castro, MD http://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/diabetes/faq-20058466