Glycemic chaizvoizvo zvinoreva "kuisa glucose (shuga) muropa." Ropa glucose mazinga zvakabatana zvakanyanya nehuwandu uye marudzi ehydrohydrates anodyiwa. Glycemia ndiro zita rakabatana rinoreva glucose kana shuga muropa. Zvokudya zvepamusoro-glycemic zvinogona kukonzera kuwedzera kweropa, iro rinogona kugara kwenguva refu muropa. Zvokudya zvakaderera-glycemic zvinogona kukonzera kuwedzera kwehuga yeropa inowanzosagare kwenguva refu.
Glycemic Control uye Diabetes
Kune avo vane chirwere cheshuga, glycemic control ndiyo chinangwa chikuru. Vanhu vanogara vachida kurwara nechirwere cheshuga , avo vane chirwere chemagetsi, insulin kudzivisa kana kusava nehutano hwehyglycemia vanewo hutano hwehutano kana shuga yeropa inonyanya kuoma.
Appetite Control
Chimwe chikonzero chakanaka chekuchengetedza girazi yeropa rakagadzikana kudyiswa kwekudya. Yakaratidzwa muongororo dzekutsvakurudza iyo vanhu vane nzara apo vanodya makirubhijidhi e-high glycemic vachienzanisa nekudya zvakaenzana zvecarbs izvo zvisinganyanyi kurwisa glycemic.
Glycemic Index
Zvokudya zvine zvizhinji zve shuga zvinowanzova glycemic. Uyewo, kuwanda kwezvokudya zvakadai semapatatayi, chingwa, uye zviyo zvezviyo zvinoumbwa nemakumbo marefu ekuglucose, saka izvi zvinodya zvinogona kuva zvakanyanya kana kuti zvinowedzera glycemic pane zvekudya zvinosuruvara. Kunyanya kugadziridzwa zvokudya, ndiko kunowedzera glycemic ichava. Semuenzaniso, pakarepo oatmeal mumapaketani inowedzera glycemic pane kukurumidza-kubika oats, iyo inowedzera glycemic kupfuura ye-iron-cut oats.
Nhoroondo ye glycemic inogona kutipa pfungwa pamusoro pekudya kupi kuchawedzera shuga yeropa kupfuura. Ichi chiyero chinogona kutipa mazano pamusoro pehuwandu hwekudya huchasimudzira shuga yeropa, asi kune zvakawanda zvingashandiswa uye hazvirevi zvakarurama.
| Anoshungurudzika nehurukuro yeglycemic |
|---|
| Zvokudya zvisingabviri, pane kuenzaniswa kwezvokudya, zvinogona kukonzera shuga yeropa zvakasiyana |
| Hazvifungi nezvimwe zvinoshandiswa zvinokanganisa shuga yeropa, zvakadai sokuti zvokudya zvakagadzirirwa sei uye zvakadini zvinodyiwa |
| Kunongosanganisira zvokudya zvinenge zvine makhahydrates |
| Hazvisi zvekudya zvakagadziriswa zvichienderana nezvakakwana zvehutano, zvakadai sezvokudya zvakaderera pane index zvinogona kunge zvakakwirira mumakori, shuga kana mafuta akazara. |
Zvinogona kuva zvakaoma kutevera iyo glycemic index. Nechinhu chimwe chete, hapana chimiro chezvinhu zvinonzi zvakaderera-, zvishoma-uye zvepamusoro-glycemic foods. Zvokudya zvakakanyiwa hazvirevi maitiro avo glycemic pamusoro pezita racho, uye zvinogona kuva zvakaoma kufungidzira zvingave zviri.
Nheyo dzehutano hwehutano hwakanaka, kuronga chikamu, uye kuverenga makhahydrates ndezvenzira dzose dzekukubatsira kutarisa nekutarisa shuga yako yeropa.
Zvokudya izvo Iyo Rank High uye Low pane Glycemic Index
Kune glycemic index zvokudya zvinyorwa zvinogona kukubatsira iwe kudzidza zvakawanda pamusoro pekuratidza glycemic yezvokudya zvakasiyana-siyana uye kuziva kuti ndezvipi zvokudya zvinogona kuva sarudzo dziri nani kwauri. Itafura inotevera ine mienzaniso yezvokudya zvinokwirira uye yakaderera pane glycemic index.
| High Glycemic Foods | Low Glycemic Foods |
|---|---|
Mbatata Parsnips Rice cakes Zvizhinji zvezviyo zvebhizimisi Candy Shuga-zvinonwiwa zvinwiwa Dates Crackers Cookies Ripe bhanana Zvokudya zvakagadzirwa nemimwe michina yakaitwa neupfu | Nyama Mazai Soy foods Zvokudya zvakakwirira mumafuta zvakadai semiti, avocados, uye mafuta Nyemba Bhari Sirasi-kutema oats Zvimwe zviyo zvakabikwa zvakakwana Kwete-marashi yemiriwo Grapefruit Zviyo |
Sources:
Mayo Clinic. Glycemic Index: Chii chinopesana neA Claims. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/glycemic-index-diet/art-20048478
Mayo Clinic. Iko glycemic index inobatsira pakuteerera shuga yeropa kana une chirwere cheshuga here? M. Regina Castro, MD http://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/diabetes/faq-20058466