Chii chinonzi glycemic index?

Izwi rokuti "glycemic index" rakaiswa navanachiremba vanobatanidzwa mukurapa nekudzidza chirwere cheshuga. Vakaratidza kufunga kwekuti chigadzirwa chimwe nechimwe nenzira yaro pachacho chinokanganisa huwandu hwehuga muropa. Ichokwadi kuti izvi zvinoreva kuti zvimwe zvokudya zvinokurumidza kudyiwa nemuviri uye nenzira yeglucose pakarepo inopinda muropa revanhu, asi imwe inodyiwa kwenguva yakareba, glucose muropa rinosunungurwa zvishoma nezvishoma, muzvikamu zviduku.

Kusvika iye zvino, iyo glycemic index haishandisi chete nevarume vane chirwere cheshuga, avo vane shuga iyo inoratidziro iyo upenyu hunotsamira zvakananga, asiwo nevanhu vanoda kuora muviri. Ichokwadi ndechokuti kusunungurwa kwakakosha kweshuga muropa kunokonzera kugadzirwa kwe insulini, iyo inofanira kubvisa glucose yakawandisa. Uye bvisa nekugadzirisa mumafuta. Nokudaro, matambudziko maviri akagadziriswa: kutanga, shuga yepamusoro yakaderera, uye yechipiri, simba rinochengeterwa remangwana.

Kana huwandu hwehuga hudonha, mutumbi unotanga kukumbira simba kubva kunze uye munhu wacho anonzwa nzara. Izvi hazvirevi kuti hapana simba rakasara, chikamu checho chave chagara chakachengeterwa remangwana, uye isu hatina kugamuchira simba risina simba rekugovera nenzira yemafuta.

Apo glucose inopinda muropa rimwechete, hapana kusunungurwa kwe insulin, simba rinopedzwa zvakafanana, uye risati rakurambidzwa kune ramangwana. Munhu anonzwa nguva refu, uye hapana kuunganidza mafuta kunoitika.

Saka, iyo glycemic index (GI) inongova chiratidzo ichocho chinotaridzika chinoratidzira kukurumidza iyo chigoni-chine chigadzirwa chinoshandiswa kuva glucose. I-GI yeglucose, yakaenzana ne100, inotorwa seanotaridzirwa. Ndiyo nemufananidzo uyu kuti GC yemimwe michina inofananidzwa. Iyo yakakwirira muyero wekugadzirwa kwechigadzirwa, yakasimudza GI yacho. Saizvozvowo, kuitira kuti uremerwe uremu, zvakakosha kupa zvakanakisisa kune zvigadzirwa nechepasi glycemic index. Low GI inofungidzirwa pasi pemakore 55, kubva pa 56 kusvika ku69-muvhareji GI, kubva pa70-yakakwirira.

Nokuda kwekurasikirwa, zvinokurudzirwa kudya gorojidhaine nechezasi glycemic index, zvinonzi yakakomba makhahydrates. Pamusoro pechiedza chema molecule akadaro, muviri unofanirwa kupedza nguva yakawanda nesimba. Iyi nzira yakagadzirirwa nzira yehupenyu iyo munhu akatevedzera kune mazana nemazana ezvizvarwa, kureva, sangano rinoramba richida kutsvaka zvokudya. Iye zvino mamiriro acho akachinja zvakanyanya, munhu haafaniri kusvitsa pamagwenga kuti atore kudya kwake kwemanheru kana masikati, kutsvaga kwezvokudya kwakatanga kutora nguva shoma uye simba, uye chikafu pachacho chakava yakawanda. Zvose izvi zvinotungamirira kuhuwandu hwekuti huwandu hwehuwandu hwevanhu hunorema. Kugadzirisa dambudziko iri, zvakakosha kutanga kutevera izvo munhu ari kudya.

Zvisinei, haisi zvinhu zvose zvakajeka sezvinoratidzika. Kana iwe wakatarisa mumatafura ose akawanikwa paInternet neGI maitiro, iwe hazvioneke kuti mabheji akasiyana anopa nhamba dzakasiyana. Uye izvi hazvishamisi, nokuti glycemic index inobva pane zvakawanda, zvikuru, munzira yekugadzira chigadzirwa. GI yemafuta yakaoma ichave yakaderera kupfuura GI yeupfu yepamusoro-soro, GI yemakroti matsva yakaderera kupfuura ayo akabikwa, uye kunyanya kupfuura mbatata yakashambadza, kunyange iyo inotonhora uye inotonhorera inenge iine GI yakasiyana, iyo inotonhora yakaderera.

Zvichida kutaura, kunyanya kushandiswa kwechigadzirwa kunotanga kushandiswa, iyo yakakwirira yeGI. Kuwedzera iyo index inotungamirira uye kuwedzera kwezvinonhuwira. Nokudaro, zviri nani kupa zvido zvezvokudya uye zvisingasviki. Kune mamwe mavara. Ichokwadi ndechekuti GI inotsamira pane izvo, zvakasanganiswa neicho chibereko chacho chaidyiwa, chinokwana kune imwe yakakwirira. Nokudaro, mune imwe chikafu zviri nani kubatanidza zvishandiso nechokuvhara.

Mukuwedzera, pane zvimwe zvinhu zvakagadzirwa zvisingabhadharwi nema carbohydrates. Ndeupi, somuenzaniso, iyo glycemic index ye nyama? Ichokwadi, inogona kuenzaniswa kusvika kune zero, nokuti haibatsiri huwandu hwehuga muropa. Zvisinei, izvi hazvirevi kuti kusarudza kuora kwemaitiro kunobva kuGI, nyama inogona kudyiwa isingadzorwi. Mukuwedzera, pane zvinhu zvakadai semiti kana chokoti. GI yavo haina kukwirira, asi ine mafuta akawanda.

Sezvaunogona kuona, kuitira kuti utungamirire urongwa uhwu, zvichave zvakakosha kuti uzvinzwisise uye uyeuke mairi kwenguva refu, sei uye sei zviri nani kushandisa, uye chii chinofanira kusiyiwa zvachose. Zvisinei, iyi sangano inofungidzirwa zvikuru, zvichienderana nokuti inowedzera sei vanoyemura.