Inkomba ye-Glycemic - yini?
Ukutholwa kwenkomba ye-glycemic kwenziwa nguDkt D. Jenkins ngonyaka we-1981. Kwavela ukuthi ukudla okuhlukile kunomthelela ohluke ngokuphelele ekuhlinzeni kwamazinga kashukela wegazi.
Inkomba ye-glycemic iyinani elinquma inani lokuwohloka kwemikhiqizo emzimbeni womuntu nokuguqulwa kwabo kube ushukela omsulwa. Ukuthi yiyona standard, ngakho yonke imikhiqizo iqhathaniswa ne-GI glucose, elingana amayunithi ayi-100. Ngakho
Okuthinta inkomba ye-glycemic
Inkomba yokudla ye-glycemic akuyona neze njalo. Kuya ngezici eziningana:
- Ukucutshungulwa kwamakhemikhali nokufudumele kokudla, okuvame ukukhulisa inkomba ye-glycemic. Isibonelo, izaqathe ezingavuthiwe zine-GI yamayunithi angama-30, futhi abilisiwe - amayunithi angama-50.
- Inani lokuqukethwe komkhiqizo we-lunggestible fiber, kanye nekhwalithi yayo. Iphakeme ngamaphesenti alesi sakhi somkhiqizo, sehlise inkomba yaso ye-glycemic. Isibonelo, i-GI yelayisi elinsundu ingamayunithi angama-50, kuthi ozakwabo abathobekile bayathola, ngokulandelana, abangama-70.
- Inani lenkomba ye-glycemic lithonywa izindawo zokukhula, izinhlobonhlobo, izinhlobo zezitshalo ze-botanical nezithelo zokuvuthwa kwazo.
Inkomba ye-Glycemic nokuqukethwe kwekhalori - uyini umehluko?
Iningi labantu lidida umqondo inkomba ye-glycemic nge "okuqukethwe ikhalori" imikhiqizo. Leli yiphutha eliyisona ngqo kulungiselelwa ekudleni kwalabo abanesifo sikashukela nalabo abafuna ukunciphisa umzimba. Uyini umnyombo wale miqondo?
Kodwa-ke, akuwona wonke umkhiqizo onekhalori ephansi onenkomba ephansi ye-glycemic.
Leli inani lamandla angena emzimbeni womuntu. Ngaphandle kokufinyelela umkhawulo ophansi wekhalori, ukusebenza okujwayelekile kumane kungenzeki. Uma kwenzeka kuba nenkinga yesisindo eyeqile, kubalulekile ukushaya ibhalansi phakathi kokudla kwamandla kanye nokuchitha kwayo.
Kungani abanesifo sikashukela kufanele banikele ngegazi? Ungakuqonda kanjani ukuhlolwa kwegazi okune-biochemical futhi yini okufanele ngiyinake?I-glucometer ngaphandle kwemichilo yokuhlola iyithuluzi lesikhathi esisha! Uyini umehluko wayo kusuka ku-glucometer ejwayelekile, yifunde manje!
I-GI ne-Diabetesic Nutrition
Ukujwayeza izinkomba zemikhiqizo ye-glycemic kuyadingeka kuwo wonke umuntu.
Umkhiqizo Ophezulu we-GI inamandla okushesha kwehlise esimweni se-glucose emzimbeni, ngokulandelana, izinga likashukela egazini lizokwenza ukugxuma okusheshayo. Lesi simo kufanele silawulwe ngabantu abanesifo sikashukela.
Umkhiqizo Ophansi we-Glycemic Index, kumuntu ophile kahle akuholeli ekugxumeni ushukela wegazi, futhi ezigulini ezinesifo sikashukela sikhulisa kancane.
Imikhiqizo, ngokuya ngesilinganiso sokubola sama-carbohydrate, ihlukaniswe ngamaqembu ane-GI ephezulu, ephakathi nephansi:
- Ukudla okunenkomba ye-glycemic ephezulu (kusuka ema-70 kuye kwangama-100 amayunithi)
ubhiya 110 izinsuku 103 amazambane abhakwe 95 amazambane abunjiwe 90 izaqathe abilisiwe 85 isinkwa esimhlophe 85 izicubu 83 i-granola enamantongomane nezomisiwe 80 ikhabe 75 squash, ithanga 75 umhlabathi wesinkwa 74 amabele 71 amazambane abilisiwe 70 Coca-Cola, inganekwane, i-sprite 70 ummbila obilisiwe 70 marmalade 70 amadombolo 70 ilayisi elimhlophe 70 ushukela 70 ushokolethi wobisi 70 - Imikhiqizo enenkomba ye-glycemic ephakathi nendawo (kusuka kumayunithi angama-56 kuye kwangama-60)
ufulawa kakolweni 69 uphayinaphu 66 oatmeal osheshayo 66 ubhanana, ikhabe 65 amazambane ejazi, imifino ekheniwe 65 semolina 65 obhasikidi bezithelo zesihlabathi 65 isinkwa esimnyama 65 omisiwe 64 pasta noshizi 64 ubhungane 64 ikhekhe lesiponji 63 kwahluma ukolweni 63 ama-pancake kafulawa 62 pizza notamatisi noshizi 60 ilayisi elimhlophe 60 isobho se-pea eliphuzi 60 ummbila othosiwe 59 ophaya 59 irayisi yasendle 57 - Imikhiqizo ephansi ye-glycemic index (kufika kumayunithi angama-55)
iyogathi emnandi, u-ayisikhilimu 52 i-buckwheat, i-spaghetti, i-pasta, isinkwa, ama-pancake e-buckwheat 50 oatmeal 49 uphizi oluhlaza, okheniweyo 48 isinkwa se-bran 45 ujusi we-orange, i-apula, amagilebhisi 40 ubhontshisi omhlophe 40 isinkwa sokusanhlamvu kakolweni, isinkwa rye 40 amawolintshi, ama-apricots omisiwe, izaqathe ezingavuthiwe 35 sitrobheli 32 ubhanana oluhlaza, ipheya, i-apula 30 amasoseji 28 i-cherry, i-grapefruit 22 uphizi ophuzi, ibhali leparele 22 amaplamu, ubhontshisi obhontshisiwe, ama-lentils aluhlaza 22 ushokolethi omnyama (70% cocoa) 22 ama-apricots amasha 20 amantongomane 20 ama-walnuts 15 isitshalo seqanda, upelepele oluhlaza, i-broccoli, u-anyanisi weklabishi, ugalikhi, utamatisi 10 amakhowe 10
Umuntu ophilile Ukudla okuphezulu kwe-GI kubangela ukuphendula okusheshayo kwe-pancreatic. Uyakwazi ukugwema kalula ukwanda koshukela wegazi okweqile okwejwayelekile.
Ngo sikashukela isimo esifanayo sibukeka sihluke ngokuphelele: akunakwenzeka ukuvimba ukweqisa ushukela wegazi ngenxa yokuphazamiseka ekusithekeni kwe-insulin ye-hormone, ngakho-ke, i-glycemia eyandayo ivame ukubonwa. Yilapho kuphakama khona umbuzo wokukhetha imikhiqizo yabantu abanesifo sikashukela.
- I-GI ephezulu ne-Type 1 Diabetes
- I-GI ephezulu kanye nesifo sikashukela sohlobo 2
Iziguli ezinesifo sikashukela sohlobo 1 sikashukela, ngaphambi kokudla ukudla okune-GI ephezulu, kufanele ziphathe umthamo we-insulin ukuze inani lokuvezwa lihambisane nesiqalo sokufakwa komkhiqizo.
Abanye abantu abakwazi ukubhekana nalezi zincomo bodwa, kufanele bagweme ukusetshenziswa kwemikhiqizo enjalo. Uma umuntu egxilile ngokwanele endabeni futhi ezazi zonke izinto eziyinkimbinkimbi zokulawulwa kwe-insulin, angasebenzisa ukudla okune-GI ephezulu ngokuqapha.
Iziphetho
- Lapho utadisha indices ze-glycemic zemikhiqizo ngazinye, ungabeki ithemba labo ngokukhetha. Isibonelo, izaqathi ezibilisiwe nge-GI ephezulu kuzoba okunempilo kakhulu kunokashokoledi onotshwala nge-GI ephansi, kepha ngokuqukethwe okunamafutha.
- Lapho ukhetha imikhiqizo, kuyadingeka ukusebenzisa itafula elifanayo, ngoba idatha eyethulwa amasayithi ahlukahlukene ahlukahlukene anokwehluka kakhulu.
- Inkomba ye-glycemic incike ekutheni hlobo luni lokusika olukhethile nokuthi lubekwe isikhathi esingakanani ekwelashweni kokushisa. Kuyadingeka ukwamukela umthetho owodwa olula - ukukhohlisa okuncane kwenziwa nanoma yimuphi umkhiqizo, okungcono kakhulu empilweni yabantu. Iresiphi elula, inempilo.
