Nhamba yeglycemic inogona kubatsira kune vane chirwere cheshuga, kana kuti zvichida kwete. Ongororo dzekutsvakurudza pakushandisa iyo glycemic index sechikonzero chekudya kwechirwere cheshuga kwakabudisa migumisiro yakavhenganiswa. Zvichida nokuti kune mavara maviri akasiyana echorondedzero, uye haatore kushumira kana chikamu chekugoverwa. Chimwe chinokosha chinonzi glycemic mutoro chinogona kubatsira, asi kuverenga makhahydrates kana kutevera kudya kwakagadzirwa neakaginijidhesi isati iri nzira dzakanakisisa dzokuvaka chirwere cheshuga.
Glycemic Index
Iyo glycemic index ndiyo nzira yekuenzanisa kuti yakakwirira-kinehydrates-ine zvikafu zvinokonzera shuga yeropa (glucose) mazinga mushure mekunge maidya, kushandisa chiyero kubva kune imwe kusvika kune zana. Zvokudya pedyo nechokumusoro kweyo index zvinowedzera kuwedzera kweropa glucose kupfuura zviyo zviri pedyo kusvika pasi. Imwe glycemic index inoshandisa mikoro mutsvuku semutauro wakazara wezana, asi imwe index inoshandisa glucose. Saka unofanirwa kuziva iyo nhamba yauri kushandisa. Zviri nyore kukanganiswa.
Kuronga kudya kunobva mukurumbira weglycemic kunosanganisira kusarudza kudya izvo zvakaderera kusvika pakati pepakati nhamba nhamba. Low glycemic index yekudya inosanganisira magirasi, mishonga isiri-starchy, zviyo zvose uye zvimwe zvibereko. Nyama, huku, hove, uye mazai hazvina makhaidhaidhi, naizvozvo ivo vanopiwa zeros pakuverenga nhamba. Nzira dzekubika, kubika nguva, uye chiyero chekuibva kunogona kuchinja glycemic index yezvokudya, uye mikana yakasiyana yezvokudya zvakafanana inogona kunge yakasiyana.
Semuenzaniso, mbatata yakasvibiswa ine nhamba yepamusoro yenhamba kudarika mbatata yakabikwa, uye zvose zviri zviviri zvinogona kuchinja zvichienderana nezvamunoisa pamusoro. Zvisikwa zvakasiyana zvechingwa chakakwana zvegorosi zvinogona kusiyanisa zvakaenzana nemapuritsi makumi maviri panhotera.
Iyo nhoroondo yeglycemic inoratidzika seye pfungwa yakanaka, uye inogona kukubatsira iwe kutarisa mukati mekudya izvo zvakakwirira mumakrobhu kune vamwe.
Asi haitori chikamu chemazana, koriori inotakura kana kuti chikafu chinogadziriswa, saka hazvina kukwana kuronga kudya kwako. Semuenzaniso, watermelon ine nhamba yepamusoro yechirongwa kupfuura ice cream, uye mbatatisi zvipuka zvine mutengo wakaderera kupfuura mbatata yakabikwa. Ndizvo nokuti ivo vanewo mafuta, anoderedza nhamba ye index glycemic asi haaiti kuti ivo vave noutano hwakanyanya.
Glycemic Load
Sezvo rondedzero yeglycemic inogona kunge isina kunyanya kushandiswa, chimwe chinhu chinonzi glycemic load chinogona kuverengwa. Yakavakirwa pane iyo glycemic index asiwo inoshandisa maitiro akaenzana akaenzana kuitira kuti zvinyanyobatsira. Chimiro chinoshandiswa pakuverenga mutoro ndicho chinyorwa cheglycemic nguva iyo yakawanda yemakrohydrate, yakaparadzaniswa ne100. Kuderera kweglycemic load zvokudya kune pasi pe10, zviyero zvakasviba kubva pa11 kusvika 19 uye zvokudya zvine chikamu chemazana makumi maviri kana kupfuura zvinotorwa sepamusoro-glycemic- load food. Kana iwe une chirwere cheshuga, iva nechokwadi chokuti unotaura nemutano wako wehutano, mudzidzisi wehuga, chireyikiti kana chikafu asati aita chero shanduko yekudya.
Sources:
American Diabetes Association. "Glycemic Index uye Chirwere cheshuga." http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html.
Academy of Nutrition uye Dietetics Uchapupu hwekuongorora Librar y. "Mazano Okugadzirisa Diabetes Mellitus (DM): Glycemic Index uye Diabetes." http://www.andeal.org/.
> Harvard Health Publications, Harvard Medical School. "Glycemic Index uye Glycemic Load yezvokudya 100+". http://www.health.harvard.edu/diseases-and-conditions/glycemic_index_and_glycemic_load_for_100_foods.
Maher AK. "Zviri nyore Diet Menu." Gwaro Regumi nerimwe, Hoboken NJ, USA: Wiley-Blackwell Publishing, Gunyana 2011.
University of Illinois Extension. "Chii chinonzi Glycemic Load uye Glycemic Index? Http://extension.illinois.edu/diabetes2/subsection.cfm?SubSectionID=100.