Mndandanda wa glycemic ukhoza kukhala wothandiza kwa odwala matenda a shuga, kapena mwina ayi. Kafukufuku wofufuza pogwiritsa ntchito ndondomeko ya glycemic monga chifukwa cha zakudya za shuga wapanga zotsatira zosiyana. Mwinamwake chifukwa pali matembenuzidwe awiri osiyana a mndandanda, ndipo samatenga kutumikira kapena gawo laling'ono kuganiziridwa. Chinthu china chomwe chimatchedwa kuti glycemic load chingakhale chothandiza, koma kuwerengera chakudya kapena kutsatira zakudya zomwe zimakhala ndi zakudya zamagazi ndi njira zabwino kwambiri zowonjezera zakudya za shuga.
Mndandanda wa Mayendedwe
Mndandanda wa glycemic ndi njira yowonjezera zakudya zakuthambo zomwe zimakhala ndi shuga (shuga) mutatha kuzidya, pogwiritsa ntchito mlingo umodzi kuchoka pa imodzi kufika pa 100. Zakudya pafupi ndi pamwamba pa ndondomeko zimapangitsa kuti magazi azikhala ochepa kwambiri kuposa zakudya zowonjezereka. mpaka pansi. Mndandanda umodzi wa glycemic umagwiritsa ntchito mikate yoyera ngati 100, koma mndandanda wina umagwiritsa ntchito shuga. Kotero muyenera kudziwa ndondomeko yomwe mukugwiritsa ntchito. N'zosavuta kuti musokonezeke.
Kukonza chakudya chochokera ku ndondomeko ya glycemic kumaphatikizapo kusankha zakudya zomwe zili ndi nambala zochepa. Zakudya zochepa za m'magazi zimakhala ndi nyemba, masamba osatunga, mbewu zonse ndi zipatso zina. Nyama, nkhuku, nsomba ndi mazira zilibe chakudya, kotero zimapatsidwa zero kuti ziwerengere ziwerengero. Njira zophika, kuphika nthawi, ndi kuphulika kwake zingakhudze chiwerengero cha zakudya zamakono, ndipo mitundu yosiyanasiyana ya chakudya chomwecho ikhoza kukhala ndi malingaliro osiyana.
Mwachitsanzo, mbatata yosenda ndi nambala yapamwamba kuposa mbatata yophika, ndipo zonsezi zingasinthe malinga ndi zomwe mwaika pamwamba. Mitundu yosiyana ya mkate wonse wa tirigu akhoza kufotokozera mfundo 20 pa index.
Mndandanda wa glycemic ikuwoneka ngati malingaliro abwino, ndipo ukhoza kukuthandizani kuti muwone momwe zakudya ziliripamwamba mu carbs kuposa ena.
Koma sizitenga kukula kwa magawo, kalori amawerengera kapena kufunika kwa zakudya, kotero sikokwanira kukonzekera zakudya zanu. Mwachitsanzo, mavwende ali ndi nambala yochuluka kwambiri kuposa ayisikilimu, ndipo mapira a mbatata ali ndi mtengo wotsika kuposa mbatata yophika. Ndi chifukwa chakuti amakhalanso ndi mafuta, omwe amachepetsa nambala ya nthendayi koma samapangitsa kuti akhale ndi thanzi labwino.
Mtolo Wopweteka
Popeza chiwerengero cha glycemic chingakhale chovuta kugwiritsa ntchito, chinthu chomwe chimatchedwa glycemic load chikhoza kuwerengedwa. Zimachokera ku ndondomeko ya glycemic komanso zimagwiritsa ntchito kukula kwa magawo kuti zikhale zothandiza. Mafuta omwe amagwiritsidwa ntchito powerengera katunduyo ndi ndondomeko ya m'magazi yomwe imakhala yochepa kwambiri, yomwe imagawidwa ndi 100. Zakudya zochepa za m'mimba zimakhala zocheperapo khumi, khumi ndi awiri kuchokera ku 11 mpaka 19 ndipo zakudya zomwe zimakhala ndi masentimita makumi awiri kapena kuposerapo zimatengedwa kuti ndizoopsa kwambiri. chakudya cha katundu. Ngati muli ndi matenda a shuga, onetsetsani kuti mukuyankhula ndi wothandizira zaumoyo, aphunzitsi a shuga, odyetsa zakudya kapena zakudya zamankhwala musanapange zakudya zina.
Zotsatira:
Association of American Diabetes Association. "Glycemic Index ndi Shuga." http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/kumvetsa-carbohydrates/glycemic-index-and-diabetes.html.
Academy of Nutrition ndi Dietetics Umboni Analysis Librar y. "Zokambirana Zowonjezera shuga Mellitus (DM): Glycemic Index ndi Shuga." http://www.andeal.org/.
> Harvard Health Publications, Sukulu Yachipatala ya Harvard. "Glycemic Index ndi Glycemic Load kwa Zakudya 100". http://www.health.harvard.edu/diseases-and-conditions/glycemic_index_and_glycemic_load_for_100_foods.
Maher AK. "Menyu Yosavuta Yowonjezera." Mkonzi wa khumi ndi umodzi, Hoboken NJ, USA: Wiley-Blackwell Publishing, Oktoba 2011.
University of Illinois Extension. "Kodi Glycemic Load ndi Glycemic Index ndi yotani? Http://extension.illinois.edu/diabetes2/subsection.cfm?SubSectionID=100.