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Zinthu zambiri zimathandizira kukulira matenda ashuga monga kunenepa kwambiri, moyo wongokhala, kusuta, kusachita masewera olimbitsa thupi komanso kudya zakudya zam'madzi. Udindo wama carbs azakudya ndiwotsutsana pamaphunziro ambiri.
Izi ndichifukwa choti, m'maphunziro ambiri am'mbuyomu, kuyankha kwa glucose kumalumikizidwa mwachindunji ndikumwa kwamahydrohydrate m'njira zomwe ngati munthu adya ma carbs ambiri, magulu a shuga amawonjezeka posachedwa.
Komabe, pakufika lingaliro la glycemic index (GI), chiphunzitsochi chidakhala chovuta ngati zakudya zina zopatsa mafuta monga mkate ndi mpunga wabulauni wokhala ndimagawo ofanana, sizimayambitsa mwadzidzidzi kuchuluka kwa shuga.
Chizindikiro cha Glycemic ndi mtengo womwe umaperekedwa ku zakudya kutengera kuchuluka kwa shuga wamagazi omwe amawonjezera. Ngati GI ya chakudya ndi yotsika (yochepera 55), imakhala ndi ma carbs omwe amatenga nthawi yayitali kuti awonongeke, kugayidwa, kuyamwa ndi kupangika ndi mafuta, motero, imakulitsa ma glucose pang'onopang'ono. [1]
Koma index ya glycemic, komabe, siyiganizira kuchuluka kwa chakudya chomwe chimadyedwa. Sizikunena za kuthekera konse kwa magazi m'magazi. Ichi ndichifukwa chake, glycemic load (GL), chinthu china chidapangidwa chomwe chimaphatikiza kuchuluka ndi mtundu wa chakudya.
Mwachitsanzo, GI ya mavwende ndi 80, yomwe ndiyokwera poyerekeza ndi zipatso zina. Koma kuchepa pang'ono kwa ma carbs sikungapweteke chilichonse. Zakudya zochepa za GL (10 kapena pansipa) limodzi ndi zakudya zochepa za GI pamodzi zimakhazikika m'magazi a shuga ndikuthandizira pakuwongolera matenda ashuga.
Munkhaniyi mupeza zakudya zochepa za glycemic index ndi glycemic load zomwe zilinso zathanzi komanso zopatsa thanzi ndipo zitha kuwonjezeredwa pachakudya cha shuga. Onani.
Zipatso
1. lalanje
Malinga ndi American Diabetes Association (ADA), lalanje ndilotsika pa glycemic index, ndichifukwa chake limakhudza magulu a shuga pang'onopang'ono. Imadzazidwanso ndi fiber, potaziyamu, folate ndi vitamini C zomwe zimathandizira thanzi la odwala matenda ashuga.
GI ya lalanje ndi: 48
GL ya lalanje ndi: 6
2. Zipatso
Zipatso zonse za mphesa ndi mphesa zimaonedwa ngati zathanzi kwa odwala matenda ashuga chifukwa ali otsika mu glycemic index. Zipatso zamphesa zimakhalanso ndi mapuloteni komanso fiber ndipo zotsatira zake ndizofanananso ndi metformin, mankhwala othandiza odana ndi matenda ashuga.
GI wa zipatso zamphesa ndi: 25
GL ya zipatso zamphesa ndi: 3
3. Apple
Malinga ndi ADA, apulo amatha kuphatikizidwa pazakudya za shuga ngakhale zili ndi chakudya ndi shuga. Izi ndichifukwa choti ali ndi shuga (fructose) yemwe ndi wosiyana kwambiri ndi shuga wina wokonzedwa. Komanso, apulo ndi gwero lalikulu la fiber komanso micronutrients ambiri. [ziwiri]
GI ya apulo ndi: 38
GL ya apulo ndi: 5
4. nthochi
Banana ndi chisankho chabwino kwambiri kwa odwala matenda ashuga. Imapezeka munthawi zonse ndipo imakhala ndi GI yotsika chifukwa chakupezeka kwa fiber. Komabe, pewani kudya nthochi zochulukirapo chifukwa zimakhalanso ndi ma carbs ambiri. Komanso pewani nthochi zomwe zapsa kwambiri.
GI ya nthochi ndi: 54
GL ya nthochi ndi: 11-22 (nthochi yaying'ono yayikulu)
5. Mphesa
Mphesa imakhudzidwa kwambiri ndi kuchepa kwa matenda ashuga. Lili ndi phytochemical yamphamvu yotchedwa resveratrol yomwe imasinthira kuchuluka kwa shuga ndikuwalepheretsa kukula.
GI ya mphesa ndi: 46
GL ya mphesa ndi: 14
Masamba
6. Broccoli
Broccoli imakhala ndi sulforaphane yambiri yomwe imachepetsa kuchuluka kwa shuga ndikupangitsa kuti insulin isagwirizane ndi odwala matenda ashuga. Ili ndi GI yotsika komanso GL yotsika komanso zakudya zofunikira monga calcium, iron, zinc ndi mavitamini. [3]
GI wa broccoli ndi: khumi ndi zisanu
GL ya broccoli ndi: 1
7. Sipinachi
Malinga ndi kafukufuku, inrateic nitrate mu veggie iyi imatha kusintha kusintha kwa insulin kukana komanso kusokonekera kwa ma cell, motero kukhazikika kwa milingo ya shuga ndikupewa zovuta zokhudzana ndi matenda ashuga. [4]
GI ya sipinachi ndi: khumi ndi zisanu
GL ya sipinachi ndi: 1
8. Phwetekere
Phwetekere imakhala yotsika kwambiri mu glycemic index komanso imakhala ndi ma antioxidants ambiri. Zimachepetsa kupanikizika kwa okosijeni mthupi ndikuletsa kutupa, komwe kumayambitsa matenda ashuga komanso zovuta zake.
GI wa phwetekere ndi: khumi ndi zisanu
GL ya phwetekere ndi:
9. Karoti
Karoti zonse zosaphika komanso zophika zimaonedwa kuti ndi zathanzi kwa odwala matenda ashuga chifukwa kaloti amathandizira kuchepetsa kuchuluka kwa magazi m'magazi. Madzi a karoti amafunikanso kusamalira matenda ashuga. Kaloti ndi ochepa mu glycemic index ndi ma calories komanso odzaza ndi mavitamini ofunikira.
GI wa karoti ndi: 47
GL ya karoti ndi: awiri
10. Nkhaka
Nkhaka ndi chakudya choyenera kuwongolera glycemic control komanso kuchepetsa zovuta za matenda ashuga. Chakudyachi chimakhalanso ndi zoteteza ku ma cell a kapamba ndikuwateteza ku kuwonongeka komwe kumadza chifukwa cha zopitilira muyeso zaulere.
GI wa nkhaka ndi: khumi ndi zisanu
GL ya nkhaka ndi: 1
Ena
11. Amondi
Zipatso zouma ngati maamondi zimathandiza kuchepetsa kukwera kwa shuga ndikuwongolera hyperglycemia. Zimathandizanso pakachulukidwe ka cholesterol ndipo zimatha kuchepetsa chiopsezo cha matenda amtima mwa odwala matenda ashuga. [4]
GI ya amondi ndi: 5
GL ya amondi ndi: zosakwana 1
12. Mitengo ya prunes
Prunes ndi ma plums owuma omwe ali ndi michere yambiri komanso otsika mu glycemic index. Amadzaza ndi michere monga vitamini A, vitamini B2, potaziyamu ndi mapuloteni. Prunes amadziwika kuti amachulukitsa kukhuta komanso amachepetsa kudya.
GI ya prunes ndi: 40
GL ya prunes ndi: 9
13. Nkhuku
Kafukufuku amalankhula za nkhuku zodzaza ndi kutsika kwa glycemic. Zitha kuyambitsa kuchepa kwa 29-36% m'magazi a glucose mkati mwa 0-120 mphindi. Chickpeas ali ndi fiber yambiri komanso yosagwedezeka yomwe imayambitsa GI yawo yochepa. [5]
GI ya nsawawa ndi: 28
GL ya nsawawa ndi: zosakwana 10
14. Maluwa
Kugwiritsa ntchito mphodza nthawi zonse kumalumikizidwa ndi kagwiritsidwe kabwino ka glycemic index komanso kuchepa kwa matenda ashuga. Amadzaza ndi mitundu ingapo yama bioactive, kuphatikiza ma polyphenols omwe ali ndi zotsutsana ndi matenda ashuga.
GI ya mphodza ndi: 32
GL ya mphodza ndi: zosakwana 10
15. Mpunga wabulauni
Kafukufuku wina adati kuchotsa mpunga woyera ndi mpunga wofiirira kumachepetsa chiopsezo cha matenda a shuga ndi 16%. Mpunga wa Brown uli ndi michere yambiri yazakudya, michere ndi mavitamini omwe amathandizira kusungunuka kwama glucose ndikupewa kukwera kwake mwadzidzidzi.
GI ya mpunga wofiirira ndi: 55
GL ya mpunga wofiirira ndi: 2. 3
