Ukulawulwa kwansuku zonke kwenani lama-carbohydrate, imenyu isebenzisa okubizwa ngokuthi yisinkwa unit - XE. Ikuvumela ukuthi unciphise yonke inhlobo yemikhiqizo yama-carbohydrate ohlelweni olujwayelekile lokuhlola: kungakanani ushukela ozongena egazini lomuntu ngemuva kokudla. Ngokusekelwe kumanani we-XE womkhiqizo ngamunye, kuhlanganiswa imenyu yesifo sikashukela nsuku zonke.
Iyini iyunithi lesinkwa le-XE?
Ukusetshenziswa kwamayunithi esinkwa ekubalweni komkhiqizo kwahlongozwa yisazi sezempilo saseJalimane uKarl Noorden ekuqaleni kwekhulu lama-20.
Ingxenye eyodwa yesinkwa ingaqukatha kusuka kuma-10 kuye kwayi-15 g ama-carbohydrate angagaya. Inani eliqondile lesikhombisi, 10 noma 15 g kashukela ku-1 XE, kuya ngamazinga ezokwelapha amukelekile ezweni. Isibonelo
- Odokotela baseRussia bakholelwa ukuthi i-1XE ingu-12 g wama-carbohydrate (10 g - ngaphandle kokufaka i-fiber ekudleni kumkhiqizo, i-12 g - kufaka ne-fiber),
- e-USA, i-1XE ilingana nama-gramu ayi-15 kashukela.
Umuntu udinga malini amayunithi esinkwa?
- Ngokusebenza kanzima ngokomzimba noma ukubuyisa isisindo somzimba nge-dystrophy, kuze kufike kuma-30 XE ngosuku kuyadingeka.
- Ngomsebenzi olinganiselayo nesisindo somzimba esivamile - aze afike ku-25 XE ngosuku.
- Ngomsebenzi wokuhlala phansi - kuze kufike ku-20 XE.
- Ezigulini ezinesifo sikashukela mellitus - kuze kufike ku-15 XE (ezinye izincomo zezokwelapha zivumela abanesifo sikashukela kuze kufike ku-20 XE).
- Ngokukhuluphala - kuze kufike ku-10 XE ngosuku.
- Isidlo sasekuseni - 4 HE.
- Isidlo sasemini - 2 XE.
- Isidlo sasemini - 4-5 XE.
- Isidlakela - 2 XE.
- Ukudla kwakusihlwa - 3-4 XE.
- Ngaphambi kokulala - 1-2 XE.
Izinhlobo ezimbili zokudla zenzelwe ukondliwa kwabanesifo sikashukela:
- ukulinganisela - kuncoma ukusetshenziswa kwe-15-20 XE ngosuku. Luhlobo lokudla olulinganiselayo olunconywa ngabaningi bezokwelapha nodokotela abagcina inkambo yesi sifo.
- I-carbohydrate ephansi - ibonakala ngokudla kakhulu kwe-carbohydrate, kuze kufike ku-2 XE ngosuku. Ngasikhathi sinye, izincomo zokudla okuphansi kwe-carb zintsha. Ukuqashelwa kweziguli kulokhu kudla kubonisa imiphumela emihle nokwenza ngcono, kepha kuze kube manje lolu hlobo lokudla aluqinisekiswa yimiphumela yemithi esemthethweni.
Ukudla uhlobo 1 nesifo sikashukela sohlobo 2: umehluko
- Uhlobo 1 sikashukela luhambisana nomonakalo kumaseli we-beta, bayayeka ukukhiqiza i-insulin. Ngohlobo 1 sikashukela, kuyadingeka ukubala ngokunembile i-XE kanye nethamo le-insulin, okumele lifakwe ngaphambi kokudla. Asikho isidingo sokulawula inani lamakhalori futhi unqande ukusetshenziswa kokudla okunama-khalori aphezulu. Imikhiqizo kuphela enenkomba ye-glycemic ephezulu ilinganiselwe (idonswa ngokushesha futhi ibangele ukwanda okubukhali koshukela - ujusi omnandi, ujamu, ushukela, ikhekhe, ikhekhe).
- Isifo sikashukela sohlobo 2 sihambisana nokufa kwamaseli we-beta. Ngesifo sohlobo 2, kukhona amaseli we-beta, futhi asebenza ngokugcwala ngokweqile. Ngakho-ke, ukondleka kohlobo lwesifo sikashukela sohlobo 2 kubeka umkhawulo ekudleni kwemikhiqizo ye-carbohydrate ukuze kunikezwe amaseli we-beta ukuphumula okulindelwe isikhathi eside futhi kuvuselele ukulahleka kwesisindo sesiguli. Kulokhu, zombili inani le-XE nekhalori zibaliwe.
Isifo sikashukela sekhalori
85% wesifo sikashukela sohlobo 2 sabangelwa ngamafutha ngokweqile. Ukuqongelelwa kwamafutha kuthuthukisa ukukhula kwesifo sikashukela lapho kukhona into eyifa. Ukulawula isisindo kushukela, nakho, kuvimbela izinkinga. Ukwehla kwesisindo kuholela ekukhuphuleni esikhathini sokuphila kwesifo sikashukela. Ngakho-ke, iningi leziguli ezinesifo sikashukela sohlobo 2 akufanele zilawule i-XE kuphela, kodwa futhi nokuqukethwe kwekhalori yemikhiqizo.- Sinquma inkomba ye-basal metabolism (OO) ngefomula
- Okwabesilisa: OO = 66 + isisindo, kg * 13.7 + ukuphakama, cm * 5 - ubudala * 6.8.
- Kwabesifazane: OO = 655 + isisindo, kg * 9.6 + ukuphakama, cm * 1.8 - ubudala * 4.7
- Inani elitholwe le-OO esebenzayo liphindaphindwe ngenhlanganisela yokuphila:
- Umsebenzi ophezulu kakhulu - OO * 1.9.
- Umsebenzi ophakeme - OO * 1.725.
- Umsebenzi ojwayelekile ngu-OO * 1.55.
- Umsebenzi omncane - OO * 1,375.
- Umsebenzi ophansi - OO * 1.2.
- Uma kunesidingo, yehlisa isisindo, isilinganiso sekhalori yansuku zonke sincishiswa ngu-10-20% wenani elifanele.
Okuqukethwe kwekhalori kwe-158 kcal nokuqukethwe kwe-carbohydrate ka-2.8 g nge-100 g kukhonjisiwe kwiphakethe likakhilimu omuncu onesisindo esingu-450 g .. Sibala inani lama-kilojoule kwisisindo sepakethe ngalinye angama-450 g.
158 * 450/100 = 711 kcal
Ngokufanayo, sibala okuqukethwe kwe-carbohydrate kwiphakheji:
2.8 * 450/100 = 12,6 g noma 1XE
Okusho ukuthi, umkhiqizo uphansi-i-carb, kepha ngasikhathi sinye ikhalori ephezulu.
Ithebula amayunithi esinkwa
Sinika inani le-XE ngezinhlobo ezisetshenziswa kakhulu zokudla nokudla okulungile.
| Igama lomkhiqizo | Inani lomkhiqizo ku-1XE, g | Amakhalori, kcal nge-100 g |
| Amajikijolo, izithelo nezithelo ezomile | ||
| Amabhilikosi omisiwe | 20 | 270 |
| Banana | 60 | 90 |
| Pearl | 100 | 42 |
| Iphayinaphu | 110 | 48 |
| I-Apricot | 110 | 40 |
| I-Watermelon | 135 | 40 |
| Tangerines | 150 | 38 |
| I-Apple | 150 | 46 |
| Ama-raspberries | 170 | 41 |
| Ama-Strawberry | 190 | 35 |
| Ulamula | 270 | 28 |
| Isithandwa | 15 | 314 |
| Imikhiqizo yokusanhlamvu | ||
| Isinkwa esimhlophe (esisha noma esomile) | 25 | 235 |
| Isinkwa se-rye sikakolweni | 30 | 200 |
| Oatmeal | 20 | 90 |
| Ukolweni | 15 | 90 |
| Ilayisi | 15 | 115 |
| Buckwheat | 15 | 160 |
| Flour | 15 g | 329 |
| UManka | 15 | 326 |
| Amagatsha | 50 | 32 |
| Daya i-pasta | 15 | 298 |
| Imifino | ||
| Ummbila | 100 | 72 |
| Iklabishi | 150 | 90 |
| Peas oluhlaza | 190 | 70 |
| Ukhukhamba | 200 | 10 |
| Ithanga | 200 | 95 |
| Isitshalo seqanda | 200 | 24 |
| Ijusi yetamatisi | 250 | 20 |
| Ubhontshisi | 300 | 32 |
| Izaqathi | 400 | 33 |
| UBeetroot | 400 | 48 |
| Greenery | 600 | 18 |
| Imikhiqizo yobisi | ||
| Inhlama | 100 | 280 |
| Izithelo yogathi | 100 | 50 |
| Ubisi oluvinjelwe | 130 | 135 |
| I-yogurt engaphendulwanga | 200 | 40 |
| Ubisi, amafutha e-3.5% | 200 | 60 |
| I-Ryazhenka | 200 | 85 |
| Kefir | 250 | 30 |
| Ukhilimu omuncu, 10% | 116 | |
| Ushizi we-Feta | 260 | |
| Amantongomane | ||
| UCashew | 40 | 568 |
| Umsedari | 50 | 654 |
| I-Pistachio | 50 | 580 |
| Ama-alimondi | 55 | 645 |
| Ama-Hazelnuts | 90 | 600 |
| Ama-Walnuts | 90 | 630 |
| Imikhiqizo yenyama nezinhlanzi * | ||
| Inkomo Ecijile | 0 | 180 |
| Isibindi senkomo | 0 | 230 |
| Inyama esisikiwe, inyama egayiwe kuphela | 0 | 220 |
| Inkukhu yengulube | 0 | 150 |
| I-chop chop | 0 | 340 |
| Trout | 0 | 170 |
| Izinhlanzi zasemfuleni | 0 | 165 |
| ISalimoni | 0 | 145 |
| Iqanda | ngaphansi kuka-1 | 156 |
*Amaprotheni ezilwane (inyama, inhlanzi) ayiqukethe ama-carbohydrate. Ngakho-ke, inani le-XE kuyo ayi-zero. Okuhlukile izitsha zenyama, lapho kulungiswa ama-carbohydrate asetshenziswa ngaphezu kwalokho. Isibonelo, isinkwa esofakiwe noma i-semolina imvamisa yengezelwa enyameni eyosiwe.
Okuqukethwe kwe-carbohydrate yeqanda kungama-0,4 g nge-100 g yeqanda. Ngakho-ke, i-XE kumaqanda ayilingani no-zero, kodwa akubalulekanga kangako.
| Iziphuzo | ||
| Ijusi le-Orange | 100 | 45 |
| Ijusi le-Apple | 100 | 46 |
| Tea noshukela | 150 | 30 |
| Ikhofi noshukela | 150 | 30 |
| I-Compote | 250 | 100 |
| Kissel | 250 | 125 |
| Kvass | 250 | 34 |
| Ubhiya | 300 | 30 |
| Amaswidi | ||
| I-Marmalade | 20 | 296 |
| Ushokoledi wobisi | 25 | 550 |
| Ikhekhe le-Custard | 25 | 330 |
| U-ayisikhilimu | 80 | 270 |
Ithebula - i-XE kwimikhiqizo eseqediwe nezitsha
| Igama lomkhiqizo oqediwe | Inani lomkhiqizo ku-1XE, g |
| Inhlama yemvubelo | 25 |
| Puff khekhe | 35 |
| Yila | 30 |
| Pancake ushizi we-cottage shizi noma inyama | 50 |
| Amadombolo nge-cottage shizi noma ngenyama | 50 |
| Utamatisi kasoso | 50 |
| Amazambane abilisiwe | 70 |
| Amazambane abunjiwe | 75 |
| Ama-Byte enkukhu | 85 |
| Iphiko lenkukhu | 100 |
| I-Syrniki | 100 |
| I-Vinaigrette | 110 |
| Imibhida yeklabishi yemifino | 120 |
| Isobho le-pea | 150 |
| IBorsch | 300 |
Inkomba ye-Glycemic - yini futhi ibaluleke kangakanani?
Umkhiqizo onenkomba ye-glycemic ephezulu (uju, ushukela, ujamu, ujusi omnandi - ama-carbohydrate asheshe angenawo amafutha) ubonakala ngesilinganiso sokumunca kakhulu. Ngaso leso sikhathi, ushukela wegazi ophakeme wakhiwa ngokushesha futhi ufinyelela amanani aphezulu.
Kwimikhiqizo enenkomba ephansi ye-glycemic (aqukethe amafutha ngaphezu kwama-carbohydrate), isilinganiso sokumunca amathumbu sincishisiwe. Zimunca isikhathi eside futhi kancane kancane ziletha ushukela egazini lomuntu (ama-carbohydrate aphambili). Ukunyuka kwesilinganiso senani likashukela egazini akwenzeki, izinga lokulimala kwemithambo liphansi, futhi inani le-insulin liphansi.
Amayunithi esinkwa kanye nokushintshwa kwamandla abantu
Amandla omzimba womuntu akhiwa kusuka kuma-carbohydrate, angena ngaphakathi nokudla. Emathunjini, ama-carbohydrate adilizwa abe amashukela alula futhi adonswe egazini. Igazi lithwala ushukela (ushukela) kumaseli womzimba. I-glucose yamaseli ingumthombo oyinhloko wamandla.
Ngokushesha ngemuva kokudla, kukhuphuka ishukela egazini. Ushukela omningi, i-insulin ethe xaxa iyadingeka. Emzimbeni onempilo, ukukhiqizwa kwe-insulin kulawulwa ama-pancreas. Esikhathini sikashukela, umuntu kufanele abale ukuthi udinga malini i-insulin egazini ukuze amungene eningi lama-carbohydrate adliwayo. Kulokhu, ukweqisa kanye nokuntuleka kwe-insulin kuyingozi ngokulinganayo.
