Kwaphela amashumishumi eminyaka, ibinzana elithi "inkomba ye-glycemic" lavela emibhalweni ethandwa kakhulu yezincwadi nezemfashini ngokudla. Inkomba yemikhiqizo ye-glycemic yisihloko esiyintandokazi sabaphengululi nezazi zesifo sikashukela abawazi kahle umsebenzi wabo. Ku-athikili yanamuhla, uzofunda ukuthi kungani kungenangqondo ukugxila enkombeni ye-glycemic yokulawula kahle ushukela, futhi esikhundleni salokho udinga ukubala inani lamagremu ama-carbohydrate owadlayo.
Okokuqala, siphawula ukuthi ayikho indlela yokubikezela ngokunembile kusengaphambili ukuthi umkhiqizo othile wokudla uzolithinta kanjani ushukela wegazi kumuntu othize. Ngoba i-metabolism yomuntu ngamunye wethu ihlukile. Ukuphela kwendlela ethembekile ukudla umkhiqizo, ukukala ushukela wegazi nge-glucometer ngaphambi kwalokho, bese uphinde uyilinganise amahora amaningi, ngezikhathi ezimfishane. Manje ake sibheke inkolelo-mbono esekela umqondo wezinkomba ze-glycemic, bese ukhombisa ukuthi yini okungalungile.
Cabanga amagrafu amabili, ngalinye libonisa ushukela wegazi lomuntu amahora amathathu. Isheduli yokuqala ushukela wegazi amahora amathathu ngemuva kokudla ushukela omsulwa. Leli yizinga elithathwa njenge-100%. Ishadi lesibili ushukela wegazi ngemuva kokudla omunye umkhiqizo onokudla okufanayo kwe-carbohydrate kumagremu. Ukwenza isibonelo, eshadini lokuqala, badla amagremu angama-20 kashukela, kwesibili, badla amagremu ayi-100 obhanana, okunikeza amagremu ama-carbohydrate afanayo angama-20. Ukunquma inkomba yobhanana we-glycemic, udinga ukuhlukanisa le ndawo ngaphansi kwesigaxa segrafu lesibili ukuya endaweni ephansi kwegrafu yokuqala. Lokhu kukalwa kuvame ukwenziwa kubantu abahlukahlukene abanenkinga yesifo sikashukela, bese kuba umphumela ophakathi kwawo futhi uqoshwe ethebuleni le-glycemic index yemikhiqizo.
Kungani inkomba ye-glycemic inganembile futhi ingenamsebenzi
Umqondo wenkomba ye-glycemic ubukeka ulula nenhle. Kepha ekusebenzeni, kubangela ukulimala okukhulu kubantu abafuna ukulawula ushukela wabo noma nje bazame ukunciphisa umzimba. Izibalo zenkomba ye-glycemic yemikhiqizo ayinembile kakhulu. Kungani kunjalo:
- Ezigulini ezinesifo sikashukela, ushukela wegazi ngemuva kokudla ukhuphuka ngokungaphezu kubantu abaphilile. Ngabo, amanani we-glycemic index azohluka ngokuphelele.
- Ukugaya ama-carbohydrate owadlile kuvame ukuthatha amahora angama-5, kepha ukubalwa kwezinkomba okujwayelekile kwe-glycemic kubheka kuphela amahora we-3.
- Amanani wethebula enkomba ye-glycemic ayimininingwane evunyelwe kusuka kumiphumela yokulinganisa kubantu abaningana. Kepha kubantu abahlukile, ekusebenzeni, la manani ahluka ngamashumi ngamaphesenti, ngoba i-metabolism yakho konke ivela ngendlela yayo.
Inkomba ephansi ye-glycemic ithathwa njenge-15-50% uma i-glucose ithathwa njengo-100%. Ngeshwa, odokotela abanesifo sikashukela bayaqhubeka nokuncoma ukudla okunenkomba ephansi ye-glycemic. Isibonelo, lawa ama-aphula noma ubhontshisi. Kepha uma ulinganisa ushukela wegazi ngemuva kokudla ukudla okunjalo, uzothola ukuthi "iqa", njengasemuva kokudla ushukela noma ufulawa. Ukudla okukhona ekudleni kwesifo sikashukela esine-carb ephansi kunenkomba ye-glycemic ngaphansi kuka-15%. Bandisa ushukela wegazi ngemuva kokudla kancane kancane.
Ngisho nakubantu abaphilile, ukudla okufanayo kukhulisa ushukela wegazi ngemuva kokudla ngezindlela ezahlukene. Futhi ezigulini ezinesifo sikashukela, umehluko ungaba kaningi. Isibonelo, ushizi wekotishi kuzodala ukuthi kugxume ushukela esigulini esinohlobo lwesifo sikashukela, esingakhiqizi i-insulin yaso. Ingxenye encane efanayo ye-cottage shizi ayinawo nomthelela ushukela wegazi esigulini esinohlobo 2 sikashukela, onesifo sokuphikiswa yi-insulin, futhi ipancreas yakhe ikhiqiza i-insulin izikhathi eziphindwe kabili kunokujwayelekile.
Isiphetho: ukhohlwa ngenkomba ye-glycemic, bese esikhundleni salokho ubala ama-carbohydrate kumagremu kokudla ohlela ukukudla. Lesi izeluleko ezibalulekile hhayi kuphela ezigulini ezinesifo sikashukela sohlobo 1 nohlobo 2, kodwa futhi nakubantu abanoshukela wegazi ojwayelekile abafuna ukunciphisa umzimba. Kuyasiza ngabantu abanjalo ukufunda izindatshana ezilandelayo:
- Unganciphisa kanjani isisindo ngokudla okuphansi kwe-carbohydrate.
- Kuyini ukumelana ne-insulin, kungenelela kanjani ekulahlekelweni kwesisindo futhi okudingeka kwenziwe.
- Ukukhuluphala + umfutho wegazi ophezulu = i-metabolic syndrome.
