Kushandisa Indekisi yeGlycemic yekutungamirira ropa Sugar
Zvichida wakanzwa nezvenhoroondo yeglycemic. Paunenge uine chirwere cheshuga chechipiri , zita remutambo uri kudya zvokudya zvisingasviki shuga yako yeropa. Kuverenga makhahydrates ndeimwe nzira yekuchengetedza zvakanaka kutonga kwenhamba yako. Kuziva chinyorwa cheglycemic che carbs iwe unogona kunogona kukubatsira kuti uone zvakanaka kudya kwako kuchengetedza glucose yeropa yako kusvika kune yakatarwa.
Chii Chinonzi Glycemic Index?
Iko glycemic index rates yezvokudya zvakakura nehuwandu hwekuisa ropa glucose. Candy, shuga, keke, uye makiki ane chinyorwa chepamusoro che glycemic, asi zvikamu zvose zvine gorosi yemuchina.
Sezvo iri iyo carbs muzvokudya zvinokonzera shuga yeropa , iyo glycemic index inogona kubatsira paunenge uchiedza kuziva kuti ndezvipi zvokudya zvakakunakira iwe. Sezvo makedhihydrates ose asingabatanidzi ropa rehuluji mumatomu nenzira imwechete, kuziva kuti carbs ine chinyorwa chezasi glycemic ingakubatsira kuronga kudya kwako zvakanakisisa.
Zvokudya zvakawanda zvine mazita emhando yeGI nhamba, zvichienderana nezvimwe zvinhu, Dzimwe nguva inguva yakadini yekudya inogadzirirwa inogona kukanganisa GI.
Somuenzaniso, kana pasta ichibika "al dente," GI iri pasi kudarika kana yakabikwa nguva refu. Nhamba dzinowanikwa muchati iyi ndezvenharaunda yeGI mararamiro ezvokudya izvi.
Glycemic Index neCarb Cherechedzai Zvokudya Zvokudya
| CHOKUDYA | Gramu Carbs | GI mararamiro | Avhareji yeGI |
| Mbeu yakachena (iri pakati) | 34 | 56-111 | high 80s |
| Sweet Potato (iri pakati) | 24 | 44-78 | 61 |
| Karoti (1/2 mukombe) | 6 | 16-92 | 47 |
| Green Peas (1/2 mukombe) | 11 | 39-54 | 48 |
| Chick Peas (1 kapu) | 54 | 31-36 | 34 |
| Soy Beans (1/2 mukombe) | 13 | 15-20 | 17 |
| Apple (iri pakati) | 19 | 28-44 | 38 |
| Banana (mashizha) | 27 | 46-70 | 58 |
| White Bread (1 slice) | 14 | 64-83 | 72 |
| Yese Gorosi Chingwa (1 slice) | 12 | 52-87 | 71 |
| Chingwa w / Kakavharwa Gorosi Kernels (1 slice) | 12 | 48-58 | 53 |
| Oatmeal (kwete pakarepo - 1/2 mukombe wakaoma) | 27 | 42-75 | 58 |
| White Rice (1 cup yakareba zviyo) | 45 | 50-64 | 56 |
| Brown Rice (1 kapi yakareba zviyo) | 45 | 66-87 | 77 |
| Pasita (1 kapu) | 43 | 40s-60s | 50s |