Kwa zaka makumi ambiri, mawu akuti "glycemic index" adawonekera m'mabuku ambiri azofalitsa komanso az mafashoni okhudza kadyedwe. Mndandanda wazinthu zamtundu wa glycemic ndi mutu womwe mumakonda kwambiri akatswiri azakudya ndi matenda ashuga omwe amadziwa bwino ntchito yawo. Munkhani yamasiku ano, muphunzira chifukwa chake ndizopanda pake kuyang'ana pa cholumikizira cha glycemic pakuwongolera shuga, ndipo m'malo mwake muyenera kuwerengera kuchuluka kwa magalamu omwe mumadya.
Choyamba, tikuwona kuti palibe njira yoneneratu molondola momwe chinthu china chazakudya chingakhudzire shuga la magazi mwa munthu wina. Chifukwa kagayidwe ka aliyense wa ife ndi munthu payekha. Njira yokhayo yokhayo ndikudya mankhwala, kuyeza shuga wamagazi ndi glucometer isanachitike, kenaka nthawi zambiri mumayeza muyeso kwa maola angapo, mosapumira. Tsopano tiyeni tiwone chiphunzitso chomwe chimakhazikitsa lingaliro la glycemic index, ndikuwonetsa zomwe zili zolakwika.
Ingoganizirani magawo awiri, iliyonse yomwe imawonetsa shuga wa magazi a munthu kwa maola atatu. Ndondomeko yoyamba ndi shuga wamagazi kwa maola atatu mutatha kudya shuga. Awa ndi muyezo womwe amatengedwa ngati 100%. Tchati chachiwiri ndi shuga wamagazi mutatha kudya chinthu china chokhala ndi zopatsa mphamvu zomwezo mumagalamu. Mwachitsanzo, pa tchati choyamba, anadya magalamu 20 a shuga, ndipo chachiwiri, anadya magalamu 100 a nthochi, omwe amapatsa magalamu 20 ofananawo. Kuti mudziwe nthochi ya glycemic, muyenera kugawa malowo motsogozedwa ndi graph yachiwiri kupita kumalo komwe kumapeto kwa graph yoyamba. Kuyeza kumeneku kumachitika nthawi zambiri kwa anthu osiyanasiyana omwe alibe matenda a shuga, ndipo zotsatira zake zimawerengedwa ndikujambulidwa patebulo la glycemic index of product.
Zomwe chiwonetsero cha glycemic sicholondola komanso chosagwira ntchito
Lingaliro la index ya glycemic limawoneka losavuta komanso labwino. Koma pochita, zimayambitsa kuvuta kwakukulu kwa anthu omwe akufuna kuwongolera matenda awo a shuga kapena amangoyesa kuchepa thupi. Kuwerengetsa kwa mndandanda wazinthu zamtundu wa glycemic ndizolondola kwambiri. Chifukwa chiyani:
- Odwala omwe ali ndi matenda a shuga, shuga m'magazi atatha kudya amapepuka kwambiri kuposa mwa anthu athanzi. Kwa iwo, mitengo ya glycemic index ikhoza kukhala yosiyana kotheratu.
- Kudya chakudya chamafuta omwe mumadya nthawi zambiri kumatenga maola 5, koma kuwerengera kwama index a glycemic kumaganizira maola atatu okha.
- Mitengo ya glycemic index ndi yowerengeka kuchokera pazotsatira za anthu angapo. Koma mwa anthu osiyanasiyana, machitidwe, izi zimasiyana ndi magawo khumi, chifukwa kagayidwe ka zinthu zonse kamachitika mwanjira yake.
Mlozera wotsika wa glycemic umawerengedwa kuti ndi 15-50% ngati shuga yatengedwa ngati 100%. Tsoka ilo, madokotala omwe ali ndi matenda ashuga amapitiliza kulimbikitsa zakudya zokhala ndi index yotsika ya glycemic. Mwachitsanzo, awa ndi maapulo kapena nyemba. Koma ngati muyeza shuga m'magazi mutatha kudya zakudya zotere, mupeza kuti "zimangosunthika", monga momwe mwadutsa shuga kapena ufa. Zakudya zomwe zimakhala ndi zakudya zamagulu a shuga ochepa zimakhala ndi index ya glycemic yomwe ili pansi pa 15%. Amachulukitsa shuga wamagazi atadya pang'onopang'ono.
Ngakhale mwa anthu athanzi, zakudya zomwezi zimachulukitsa shuga wamagazi mukatha kudya mosiyanasiyana. Ndipo kwa odwala matenda ashuga, kusiyana kumatha kukhala kambiri. Mwachitsanzo, tchizi chokoleti chimapangitsa kudumpha mu shuga kwa wodwala yemwe ali ndi matenda a shuga 1, omwe samatulutsa insulin yake. Gawo laling'ono lomweli la kanyumba tchizi lilibe phindu kwa shuga m'magazi odwala matenda ashuga a 2, omwe ali ndi vuto la insulin, ndipo kapamba wake amapanga insulin katatu kuposa momwe amakhalira.
Kutsiliza: iwalani za index ya glycemic, ndipo m'malo mwake werengani chakudya chamagulu mu gramu pazakudya zomwe mukufuna kudya. Awa ndi malangizo abwino osati kokha kwa odwala omwe ali ndi matenda amtundu wa 1 komanso a 2, komanso kwa anthu omwe ali ndi shuga wabwinobwino omwe akufuna kuchepetsa thupi. Ndikofunika kuti anthu otere awerenge nkhani zotsatirazi:
- Momwe mungachepetse thupi ndi chakudya chamafuta ochepa.
- Kodi kukana insulini, kumasokoneza bwanji kuchepa kwa thupi komanso zomwe zimafunika kuchita.
- Kunenepa kwambiri + matenda oopsa = metabolic syndrome.
