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Zvinhu zvakawanda zvinobatsira mukukudziridza chirwere cheshuga senge kufutisa, kugara hupenyu hwega, kusvuta, kushomeka kwekuita muviri uye kudya kweakakwira makabhohaidhiretsi ezvikafu. Basa rezvekudya macarbbs, zvisinei, zvine nharo mune dzakawanda zvidzidzo.
Izvi zvinodaro nekuti, muzvidzidzo zvakawanda zvakapfuura, mhinduro yeglucose yaive yakanangana nekudyiwa kwemakabohydrate munzira dzokuti kana munhu akadya ma carbs akawanda, mazinga eglucose anowedzera kuwedzera munguva pfupi.
Nekudaro, nekuuya kweiyo pfungwa yeiyo glycemic index (GI), dzidziso iyi yakave nekukakavadzana sezvimwe zvekudya zvine carb zvakadai sechingwa uye mupunga wakasviba zvine zvakafanana macarhydrate zvirimo, hazviwanzo kukonzera kukwira kamwe kamwe mumazinga eglucose.
Glycemic index kukosha kwakapihwa kuzvikafu zvinoenderana neshuga yeropa yavanowedzera. Kana iyo GI yechikafu iri pasi (pazasi pe55), ine carbs inotora nguva yakareba kuti iputse, kugaya, kunyura uye kugadziriswa uye nekudaro, inowanzo kukwidza mwero weglucose zvishoma nezvishoma. [1]
Asi iyo glycemic index, zvisinei, haina kufunga nezve huwandu hwechikafu chakadyiwa. Izvo hazvitaure nezve yakakwana mhedzisiro yeglucose pamazinga eropa. Ichi ndicho chikonzero, glycemic load (GL), chimwe chinhu chakagadzirwa icho chinobatanidza zvese huwandu uye mhando yemakabohydrate.
Semuenzaniso, iyo GI yemavise inosvika makumi masere, iyo iri pamusoro kana ichienzaniswa nezvimwe michero. Asi kushandira kudiki kwecarbs hakukuvadze. Izvo zvakaderera zveGL zvekudya (10 kana pazasi) pamwe neakaderera eGI chikafu pamwe chete zvinogadzikisa huwandu hweglucose uye kubatsira mukutungamira kwechirwere cheshuga.
Muchikamu chino, iwe unowana zvimwe zvakaderera glycemic index uye glycemic mutoro chikafu izvo zvine hutano uye zvine hutano uye zvinogona kuwedzerwa kune chirwere cheshuga. Tarisa.
Zvibereko
1. Orenji
Sekureva kweAmerican Diabetes Association (ADA), orenji yakaderera pane glycemic index, ndosaka ichiita ichikanganisa mwero weglucose zvishoma nezvishoma. Iyo zvakare yakazara nefiber, potasium, folate uye vhitamini C izvo zvinopa kune hutano hutano hwevane chirwere cheshuga.
Iyo GI yeorenji ndeye: 48
Iyo GL yeorenji ndeye: 6
2. Muchero
Ose mazambiringa uye muto wemazambiringa unoonekwa sehutano kune vanhu vane chirwere cheshuga sezvo vari pasi peglycemic index. Muchero wemazambiringa wakafuma zvakare muprotein uye fiber uye maitiro ayo akafananawo nemetformin, inoshanda antidiabetic mushonga.
Iyo GI yemuzambiringa chibereko ndeiyi: 25
Iyo GL yemuzambiringa ndeye: 3
3. Apple
Sekureva kweADA, apuro rinogona kuverengerwa muchikafu cheshuga kunyangwe iine makabhohaidhiretsi neshuga. Izvi zvinodaro nekuti zvine shuga (fructose) iyo yakatosiyana nedzimwe shuga dzakagadziriswa. Zvakare, apuro chinhu chikuru sosi ye fiber uye akawanda micronutrients. [piri]
Iyo GI yeapuro ndeye: 38
Iyo GL yeapuro ndeye: 5
4. Banana
Banana isarudzo yakanaka kwazvo kune vane chirwere cheshuga. Inowanikwa mumwaka wese uye ine yakaderera GI nekuda kwekuvapo kwefibre. Zvisinei, dzivisa kudya mabhanana akawandisa sezvo iwo akakwirirawo mu carbs. Zvekare, nzvenga mabhanana akaibva zvakanyanya.
Iyo GI yebhanana ndeiyi: 54
Iyo GL yebhanana ndeiyi: 11-22 (diki-hombe bhanana)
5. Mazambiringa
Mazambiringa anowirirana zvakanyanya nechakaderera chiitiko cheshuga. Iyo ine yakasimba phytochemical inonzi resveratrol iyo inogadzirisa iyo glucose mazinga uye inodzivirira ivo kubva pakuwedzera.
Iyo GI yemazambiringa ndeye: 46
Iyo GL yemazambiringa ndeye: 14
Muriwo
6. Broccoli
Broccoli ine yakanyanya kuwanda yesulforaphane iyo inowanzo kudzikisa glucose mazinga uye kugadzirisa insulin kusagadzikana mune vanhu vane chirwere cheshuga. Iyo ine yakaderera GI uye yakaderera GL pamwe nezvakakosha zvinovaka muviri senge calcium, iron, zinc uye mavitamini. [3]
Iyo GI ye broccoli ndeiyi: gumi neshanu
Iyo GL ye broccoli ndeiyi: 1
7. Sipinachi
Sekureva kwechidzidzo, inorganic nitrate mune ino veggie inowanzo shandura kufambira mberi kwe insulin kudzvinyirira uye kusagadzikana kwesero, nekudaro kudzikamisa huwandu hweglucose uye kudzivirira matambudziko ane chekuita nechirwere cheshuga. [4]
Iyo GI yesipinashi ndeiyi: gumi neshanu
Iyo GL yesipinashi ndeiyi: 1
8. Tomato
Tomato yakaderera muiyo glycemic index pamwe neyakafuma muma antioxidants. Iyo inowanzo kudzikisa kushushikana kweiyo oxidative mumuviri uye kudzivirira kuzvimba, ndicho chikonzero chikuru cheshuga nematambudziko ayo.
Iyo GI yemadomasi ndeiyi: gumi neshanu
Iyo GL yemadomasi ndeiyi:
9. Karoti
Dzese dzakabikwa uye dzakabikwa karoti dzinoonekwa soutano kune vane chirwere cheshuga sezvo karoti dzinobatsira kudzikisa kukosha kweropa. Muto werotsi unosarudzirwawo manejimendi yeshuga. Makarotsi akaderera mune glycemic index uye macalorie uye akarongedzwa akakosha mavitamini.
Iyo GI yekaroti ndeiyi: 47
Iyo GL yekaroti ndeiyi: piri
10. Cucumber
Cucumber chikafu chakanakira zvese glycemic kudzora uye kudzikisira chirwere cheshuga. Ichi chikafu chine zvakare antioxidative mhedzisiro pane pancreatic maseru uye dzinozvidzivirira kubva kukuvara kunokonzerwa nemahara radicals.
Iyo GI yemagaka ndeye: gumi neshanu
Iyo GL yemagaka ndeye: 1
Vamwe
11. Muarumondi
Zvibereko zvakaomeswa kunge maamondi zvinobatsira kudzora spike yeglucose uye kugadzirisa hyperglycemia. Izvo zvakare zvine mhedzisiro yakanaka pamwero wecholesterol uye zvinogona kudzora njodzi yezvirwere zvemwoyo mune vane chirwere cheshuga. [4]
Iyo GI yemarmond ndeye: 5
Iyo GL yemarmond ndeiyi: isingasviki 1
12. Prunes
Prunes akaomeswa plums ayo akapfuma mu fiber uye yakaderera mune glycemic index. Iwo zvakare akarongedzwa nezvinovaka muviri zvakaita vhitamini A, vhitamini B2, potasium uye mapuroteni. Prunes inozivikanwa zvakare nekuwedzera kuguta uye kudzikisa kudya kwechikafu.
Iyo GI yemapurumu ndeiyi: 40
Iyo GL yemichero ndeiyi: 9
13. Chickpeas
Chidzidzo chinotaura nezve yakakwira satiety uye yakaderera glycemic index ye chickpeas. Zvinogona kukonzera kudzikiswa kwe29-36 muzana mumatunhu eglucose mukati memaminitsi 0-120. Chickpeas dzakakwirira mune fiber uye inodzivirira starch iyo inoitisa yavo yakaderera GI. [5]
Iyo GI yehukupeas ndeiyi: 28
Iyo GL yechickpeas ndeiyi: asingasviki gumi
14. Runyemba
Kugara uchidya manhanga kunoenderana nekuvandudza glycemic index uye yakaderera chiitiko cheshuga. Iwo akazara neakawanda akasiyana bioactive macomputer, kusanganisira polyphenols ane anti-chirwere cheshuga zvivakwa.
Iyo GI yenzungu ndeiyi: 32
Iyo GL yemwenje ndeiyi: asingasviki gumi
15. Mucheka mutsvuku
Imwe ongororo inoti kutsiva mupunga chena nemupunga wakasvibira kunodzikisa njodzi yeshuga nezvikamu gumi nezvitanhatu kubva muzana Mupunga weBrown une huwandu hwakawanda hwefibre yezvikafu, zvicherwa uye mavitamini ayo anobatsira kudzora mwero weglucose uye kudzivirira kukwira kwayo kamwe kamwe.
Iyo GI yemupunga wakasvibira ndeiyi: 55
Iyo GL yemupunga wakasvibira ndeiyi: 2. 3
