Chii chinonzi Glycemic Index Diet, Inoitwa Sei? Muenzaniso Menyu

glycemic index kudya, Icho chikafu chakagadzirirwa kuderedza uremu maererano nehuwandu hwehuga hweropa. Iyo glycemic index uye glycemic load ndiyo yakakosha yakagadzirirwa kudzivirira mazinga eshuga kubva pakukwira mumuviri.

Glucose ndiyo inopa simba remuviri. Inoshandiswa sehuni nehuropi, tsandanyama uye dzimwe nhengo. Glucose yakaiswa pa100 uye zvese zvikafu zvinoiswa kune iyi mamakisi. 

Chinangwa chekudya uku ndechekudzikisa huwandu hweshuga yeropa uye kuchengetedza hutano hwemoyo kubatsira kudzora uremu. Inobatsira kuderedza uremu uchichengetedza glycemic index, cholesterol uye triglyceride mazinga muropa.

Shuga yeropa yakakwira inoenderana nemamiriro ehutano akadai seshuga, chirwere chemoyo, uye kufutisa. Chinangwa chikuru chekudya uku ndechekubatsira kudzivirira chirwere cheshuga nekudzora nzara.

Makabhohaidhiretsi uye zvokudya zvine starchy zvinokwidza mazinga eshuga. Kusiyana neizvi, miriwo, michero uye zviyo zvakakwana zvinochengetedza shuga yeropa pasi pesimba paunenge uchiita kuti unzwe nzara gare gare.

Kurasikirwa nehuremu neiyo glycemic index yekudya Ngozi yechirwere cheshuga uye zvirwere zvisingaperi inoderedzwa.

glycemic index (GI), inoronga chikafu chine makabhohaidhiretsi anokwidza mazinga eshuga. Zvishoma nezvishoma macarbohydrates akanaka ari mune yakaderera glycemic index uye anokuchengeta wakaguta kwenguva yakareba. Makabhohaidhiretsi akaipa ane high glycemic index.

Iyo glycemic index inosiyana zvichienderana nekugadziriswa kwechikafu. Semuyenzaniso; Muto wemuchero une index yakakwirira yeglycemic kupfuura muchero. Mbatatisi yakagayiwa ine yakakwira glycemic index pane yakabikwa mbatatisi.

Kubika chikafu zvakare kunosimudza glycemic index. Pasta yakabikwa ine yakakwira glycemic index pane pasta mbishi.

Naizvozvo, zvinodikanwa kuti uzive kuti glycemic index yezvikafu inobata sei mazinga eshuga yeropa.

Zvinhu Zvinokanganisa Chikafu Glycemic Index

Pane zvinhu zvakati wandei zvinogona kukanganisa glycemic kukosha kwechikafu kana dhishi, kusanganisira:

Type yeshuga irimo

Pane fungidziro isiriyo yekuti mashuga ese ane yakakwira glycemic index. Iyo glycemic index yeshuga inotangira pa23 yefructose kusvika 105 yemaltose. Nokudaro, glycemic index yezvokudya zvinoenderana nechikamu chemhando yeshuga yairi.

Chimiro che starch

Starch icarbohydrate ine mamorekuru maviri - amylose uye amylopectin. Amylose yakaoma kugaya, nepo amylopectin inogayiwa nyore. Zvokudya zvine yakakwira amylose zvirimo zvine yakaderera glycemic index.

carbohydrate

Nzira dzekugadzirisa dzakadai sekukuya nekukunguruka kunovhiringidza amylose uye amylopectin molecules, kuwedzera glycemic index. Kazhinji, chikafu chakagadzirwa chine yakakwira glycemic index.

Nutrient composition

Kuwedzera mapuroteni kana mafuta pakudya kunogona kuderedza kugaya uye kubatsira kuderedza mhinduro yeglycemic mukudya.

Kubika nzira

Kugadzirira uye maitiro ekubika anokanganisa glycemic index. Muzhinji, iyo nguva yakareba chikafu ichibikwa, inokurumidza kugaya shuga yaro uye inobatwa, nekudaro ichiwedzera iyo glycemic index.

Kukura

Muchero usina kuibva une makabhohaidhiretsi akaoma kunzwisisa anoshanduka kuita shuga kana muchero wacho uchiibva. Kuibva kwechibereko kunosimudza glycemic index. Semuenzaniso, bhanana risati raibva rine glycemic index ye30, nepo bhanana rakaibva rine glycemic index ye48.

Avo vanotevera glycemic index diet;

- Anogona kuderedza uremu nenzira ine utano.

 - Nokudya zvokudya zvine utano, anochengetedza utano hwake hwose.

 - Inochengetedza shuga yeropa sechikamu chechirongwa chekurapa chirwere cheshuga.

Kuderedza uremu uine Yakaderera Glycemic Index Diet

Sezvambotaurwa pamusoro apa, iyo glycemic index yezvikafu inorongwa maererano nemabatiro avanoita mazinga eshuga yeropa. Zvokudya zvine simba guru pahuwandu hwehuga hweropa. Naizvozvo, mazinga emacarbohydrate ane chikafu anoyerwa kubva pa0 kusvika ku100.

glycemic index kudyaUsadya yakakwira glycemic index chikafu. Zvokudya uye zvinwiwa zvine high glycemic index zvinogayiwa nekukurumidza, saka zvinosimudza shuga yeropa nekukurumidza.

Mushure mekudya, vanodonha kamwe kamwe. Low glycemic index foods inoramba iri mudumbu kwenguva refu. Nokudaro, vanobatsira kudzora chido kana uchirasikirwa. Nokuenzanisa shuga yeropa insulin kuramba kudzivirira kuumbwa kwavo.

Glycemic Index Diet uye Exercise

Kuita maekisesaizi pamwe chete nekudya kunoita kuti uremu huwedzere. Ita maekisesaizi ari pakati nepakati kwemaawa matatu pasvondo.

Zvakanakira zveGlycemic Index Diet

glycemic index kudya kunoderedza njodzi yezvirwere zvakakomba.

Kuverenga macalorie

Hapana chikonzero chekuverenga macalorie uye kuderedza zvikamu panguva yekudya. Iwe unofanirwa kudya nekudzora iyo glycemic index kukosha kwechikafu. Iwe unogona kugadzira yakapfuma menyu yekudya.

Satiety

Zvokudya zvine glycemic index yakaderera semichero, miriwo uye zviyo zvakakwana zvinokuchengeta wakaguta kwenguva yakareba nekuda kwehuwandu hwefiber.

slimming

glycemic index kudya Inobatsira kuderedza uremu munguva yepakati uye pfupi.

zvinobatsira zvemwoyo

Vamwe vatsvakurudzi glycemic index kudyaAnofunga kuti mushonga wacho unoderedza cholesterol yakaipa iri muropa uye unowedzera cholesterol yakanaka.

chirwere cheshuga

glycemic index kudya Inobatsira zvikuru kune vanhu vanoda kudzora mazinga ehuga yeropa. Low glycemic index foods inoderedza njodzi yechirwere cheshuga nokuti inochengeta mazinga eshuga yeropa pamwero wakafanana.

Mativi asina kunaka eGlycemic Index Diet

glycemic index kudya Haina zvakawanda zvinovaka muviri. Kushaikwa kwezvokudya zvine mafuta uye zvine shuga zvinogona kukanganisa kuedza kuderedza uremu.

yakaderera glycemic index Kuchengeta chinyorwa chekudya kwako kunogona kuve kwakaoma. Izvo hazvigoneke kuwana iyo glycemic index chinzvimbo chechikafu chega chega. Izvi zvinogona kuvhiringa kune vamwe, sezvo pasina glycemic index kukosha pazvikafu zvakaputirwa.

Iyo glycemic index kukosha kwechikafu inoshanda kana chikafu chikadyiwa chega. Kana inopedzwa nezvimwe zvekudya, iyo glycemic index inogona kuchinja. Naizvozvo, kufungidzira glycemic index yezvimwe zvekudya hazvisi nyore.

Chii Chaunofanira Kudya paGlycemic Index Diet?

yakaderera glycemic index kudyaHapana chikonzero chekuverenga macalorie kana kuteedzera macronutrients senge mapuroteni, mafuta, uye makabhohaidhiretsi.

glycemic index kudyaIzvo zvinodikanwa kutsiva iyo yakakwira glycemic index chikafu chaunodya neyakaderera glycemic index dzimwe nzira.

Kune zvakawanda zvekudya zvine hutano uye zvinovaka muviri zvekusarudza kubva. yakaderera glycemic index kudyaPaunenge uchiita izvi, iwe unofanirwa kugadzira menyu kubva kune chikafu chaunosarudza kubva pane rondedzero pazasi:

chingwa

Zviyo zvose, multigrain, rye chingwa

zviyo zvemangwanani

Oat uye bran flakes

muchero

Apple, sitirobheri, apricot, peach, plum, pear, kiwi, tomato nezvimwe

muriwo

Karoti, broccoli, cauliflower, celery, zucchini nezvimwe

Miriwo ine starchy

Mbatatisi inotapira, chibage, mbatatisi yakabikwa, squash yechando

muriwo

Nyemba, bhinzi, bhinzi, bhinzi nezvimwe

Pasta uye noodles

Pasta uye noodles

mupunga

Basmati uye mupunga webrown

bota

Quinoa, bhari, couscous, buckwheat, semolina

Mukaka nemukaka zvigadzirwa

Mukaka, chizi, yogati, kokonati mukaka, soy mukaka, almond mukaka

Zvikafu zvinotevera zvine zvishoma kana kuti hazvina macarbohydrates uye saka hazvina glycemic index kukosha. Zvokudya izvi yakaderera glycemic index kudyaanogona kuikunda.

hove nehove

Salmon, trout, tuna, sardines uye shrimp 

Zvimwe zvigadzirwa zvemhuka

Nyama yemombe, huku, gwayana nemazai

Nuts

zvakadai semaamanda, cashews, pistachios, walnuts, uye macadamia nzungu

Mafuta nemafuta

Mafuta omuorivhi, bota uye avocado

Herbs uye Spices

Zvakadai segariki, basil, dill, munyu uye mhiripiri

Ndezvipi zvokudya zvisingagoni kudyiwa pane glycemic index diet?

yakaderera glycemic index kudyaChokwadi hapana chinorambidzwa. Nekudaro, edza kutsiva yakakwira-GI chikafu neakaderera-GI dzimwe nzira pese pazvinogoneka:

chingwa

chingwa chichena, bagel

zviyo zvemangwanani

Instant oats, zviyo

Miriwo ine starchy

French fries, mbatatisi yakakanyiwa pakarepo

Mikaka yemakwenzi

Mupunga mukaka uye oat mukaka

muchero

visi

Zvokudya zvine munyu

Zvimedu, makeke emupunga, mapretzels, machipisi echibage

Makeke nezvimwe zvakabikwa

Pastries, scones, muffins, cookies, waffles

Glycemic Index Diet Sample Menu

glycemic index kudya Iwe unofanirwa kusarudza chikafu chine yakaderera glycemic index paunenge uchigadzira menyu ne Kana iwe uchizoshandisa yakakwira GI chikafu, zvidye nezvakaderera GI zvikafu kuti zvienzane.

Menyu inopiwa semuenzaniso wekupa pfungwa. Iwe unogona kutsiva chikafu chiri pamenyu nekudya zvakaenzana nekuteerera kune iyo glycemic index kukosha.

Glycemic Index Diet List

chisvusvuro

1 chidimbu chechingwa chezviyo

2 chipunu chepeanut butter

1 girazi remuto wemarangi

Snack

1 chikamu chemuchero (pear)

Kwekudya kwemasikati

2 zvimedu zvechingwa che rye

4 zvimedu zve steak

Miriwo yakadai sematomatisi, makabheji, radishes

Snack

1 chidimbu chechizi chena

8 zviyo mabhisikiti

1 maapuro aripakati

Kudya kwemanheru

Yakabikwa hove chena

2 yakabikwa mbatatisi

Saladi ne 1 tablespoon yeremoni

1 ndiro ye yogurt ye dessert

Semagumo;

Kudzora chiyero cheshuga glycemic index kudya zvinoshanda. Sezvakaita chero chirongwa chekudya, zvinobatsira kuonana nachiremba usati watanga chikafu ichi.