Kubantu abazama ukunciphisa isisindo, kanye neziguli ezinenkinga yokuphazamiseka kwamazinga kashukela, ithebula le-glycemic index lingasiza ekuxazululeni izinkinga eziningi.
Ukudla kunenani elithile lomsoco. Ukudla okutholwayo kuhlala kuqukethe inani elihlukile lama-carbohydrate, amaprotheni, amafutha nezinye izinto, okuqukethwe kwezakhi kunquma inani lomsoco lomkhiqizo.
Ithebula le-index ye-glycemic likuvumela ukuthi utadishe ngokuningiliziwe okuqukethwe kwekhalori yemikhiqizo, njengomphumela wokuthi ungazikhethela kalula uhlu lwezithako ezisetshenziselwa ukulungiselela isidlo esithile. Kuliqiniso, ungadidanisi amanani wekhalori wokudla nezinga le-glycemic index. Esimweni sokuqala, kungokusho kwesibalo sama-kilojoule aqukethe ezingxenyeni zokudla, kuthi okwesibili, ukuthi izinga likashukela emzimbeni likhuphuka ngokushesha kangakanani, ngemuva kokuthi umuntu edle ukudla okuthile.
Ukuqonda ukuthi kusho ukuthini ngenkomba ye-glycemic, kuyadingeka ukutadisha imininingwane ngokuningiliziwe ngama-carbohydrate, nokuthi abonwa kanjani ngumzimba womuntu.
Ama-carbohydrate abaluleke kakhulu kumuntu, ukunatha ushukela emzimbeni kumnika amandla. Kepha, udinga ukwazi ukuthi ayini ama-carbohydrate, futhi uqonde ukuthi ushukela uwuthinta kanjani umzimba womuntu.
Ngemuva kokungena emzimbeni, i-carbohydrate eyinkimbinkimbi ivele ibe yinsimbi ngaphandle kwethonya lama-enzyme, ngemuva kokuqhekeka kwama-carbohydrate ayinkimbinkimbi, ushukela udonswa egazini usuka kulambu lwegastrointestinal.
Lapho likhuphuka izinga lokuqhekeka kwe-carbohydrate, i-glucose ethe xaxa iyanqwabelana emzimbeni. Uma isilinganiso se-cleavage sisezingeni eliphansi, khona-ke imikhiqizo iphuka isikhathi eside, ngenxa yalokho akukho kuzuba kokuqukethwe kwe-glucose ku-plasma kubonwa emzimbeni.
Ngemuva kokufunda etafuleni lama-indices we-glycemic kanye nenani lomsoco lemikhiqizo, umuntu angaphetha kalula ngokuthi imiphi imikhiqizo efanele kakhulu ezigulini ezinesifo sikashukela.
Imininingwane enikezwe ematafuleni
Njengoba usufundile ukuthi yimiphi imikhiqizo ye-GI, ungalufunda ulwazi oluqukethwe kumatafula akhethekile wemikhiqizo yezinkomba ye-glycemic eyenziwe ngabachwepheshe emkhakheni wokudla kokudla.
Kusetshenziswa ithebula le-index ye-glycemic yemikhiqizo kukuvumela ukubala inkomba ehlobene nezinto zokudla. Ukuze wenze lokhu, udinga ukufunda ngokuningiliziwe ukuthi ungasibala kanjani inkomba ye-glycemic yalesi sithako.
Cishe akunakwenzeka ukukhumbula imininingwane i-GI umkhiqizo enayo. Ochwepheshe badale ithebula elikhethekile elibonisa inkomba yemikhiqizo ye-glycemic. Ngokusekelwe olwazini, kuyaphethwa ngokuthi yiziphi izitsha ezilungele kakhulu isiguli esatholakala sinesifo sikashukela mellitus.
Ithebula ngokwayo enenkomba ye-glycemic ekhonjisiwe yomkhiqizo ngamunye ayifundisi kangako. Kuyadingeka futhi ukuqonda ukuthi ungazihlanganisa kanjani izithako ngazinye endishini eyodwa futhi ngasiphi isikhathi sosuku ongathatha ngalo noma lowo mkhiqizo.
Kubantu abazama ukwehlisa isisindo kanye nezeziguli ezinesifo sikashukela esitholakala ukuthi sinesifo sikashukela, kubalulekile ukuqonda ukuthi yiluphi uhlobo lomkhiqizo ngamunye wokudla onawo nokuthi ungazikhethela kanjani imenyu.
Ukuthuthukisa imenyu, kunconyelwa ukubonana nodokotela oqeqeshiwe, uzokutshela izithako zokufakwa kokudla futhi akucebise ngalokho ukudla kwe-glycemic ukudla okufanele ube nakho.
Kunamaqembu amathathu ale nkomba:
- okuphansi (kusuka ku-0 kuye ku-40);
- phakathi (kusuka kuma-40 kuye kwangama-70);
- phezulu (70 nangaphezulu).
Abantu abanesifo sikashukela nokukhuluphala kufanele bazi kahle ukuthi yini i-GI kanye nenani lokudla okunempilo kokudla abakudlayo.
Lapho ukhetha ukudla yinkomba ye-glycemic, udinga ukuqonda ukuthi ukuhlanganisa kanjani kahle futhi lapho kunconywa ukuthi kudle isidlo esithile.
Inkomba yokudla ye-glycemic iyinkomba ebalulekile, kepha kubalulekile ngokulinganayo kumuntu onesifo sikashukela ukuqonda ukuthi ingakanani i-glucose kulokhu kudla.
Ngabe inkomba incike kuphi?
Imininingwane equkethwe kutafula lezinkomba ze-glycemic yemikhiqizo izosiza ekuboneni ukuthi ungayikhetha kanjani imikhiqizo efanelekile kumenyu. Ngemuva kokupheka, inkomba yayo ye-glycemic ingashintsha kakhulu futhi ingxenye ewusizo yemikhiqizo, ngokwesibonelo, ushukela, ingashintsha. Uma usebenzisa uju ngesimo salo esimsulwa, khona-ke akusiyona ingozi kwabanesifo sikashukela njengekhekhe lezinyosi noma eminye imikhiqizo ye-confectionery ngokufakwa kwale ngxenye yokudla.
Ukwehlisa ngempumelelo ushukela we-plasma, udinga ukukhetha imikhiqizo efanelekile yokudla kwakho. Ngaphezu kwalokho, kubalulekile ukuthi ungabheki kuphela okuqukethwe kwekalori yokudla kanye nenani le-glucose equkethe kulo, kodwa futhi nenkomba yokudla. Uma unikezwe kuphela zonke lezi zinto, ungakhetha imenyu efanelekile.
Kepha ukuze ugcwalise yonke imithetho engenhla, kubaluleke kakhulu ukuqonda ukuthi ingxenye ye-glycemic yezithako zokudla ishintsha kanjani, lokhu kungenzeka ngenxa yezinqubo ezinjalo:
- Lapho ushukela noma izithasiselo ezinongiwe zifakwa esitsheni.
- Lapho ukuthosa noma ukubhema ukudla.
- Izithelo noma imifino eseqile iba nezinga eliphakeme.
- Ngokudla okukhethwe ngokweqile, inkomba iba nkulu ku-peach juice, inkomba ephakeme kunalezithelo.
Ukudla okune-fibre okunamandla okunciphisa inqubo yokugaya, okwehlisa izinga lokungena kweglucose ohlelweni lokujikeleza komuntu.
Indima ebalulekile idlalwa inqubo yokucutshungulwa komkhiqizo. Imifino eluhlaza inempilo kakhulu kunaleyo ephekiwe. Ngakho-ke, lapho kutholakala ukuthi unesifo sikashukela, kungcono ukudla izithelo noma imifino ngendlela yazo eluhlaza. Imifino ephethwe ukushisa nezithelo ayinempilo kangako.
Lapho ukhetha imikhiqizo yebhikawozi, kunconywa ukuthi unake isinkwa sikakhokho, isinkwa esenziwe ngofulawa wekolweni asisisebenzi kangako.
Ithebula likhombisa ngokuningiliziwe ukuthi yikuphi ukudla okungcono kakhulu kweziguli ezitholakala zinesifo sikashukela.
Vele, ngaphezu kweqiniso lokuthi itafula lemikhiqizo libaluleke kakhulu kwiziguli zalo mkhakha, kusadingeka ukuqonda ukuthi iziphi izidakamizwa ezilungile kakhulu kuleli cala futhi uzithathe ngokuya ngezincomo zikadokotela.
Yini enye okudingeka icatshangwe lapho ukhetha imikhiqizo?
Umuntu unezimpawu zomzimba ngamunye. Njengomphumela, okuqukethwe kwe-caloric kwemikhiqizo kumele kukhethwe kucatshangelwa le mininingwane.
Ukusabela kokutholwa kwemikhiqizo ene-GI ehlukile kuya ngesibalo esikhulu sezici, okuyinhloko okulandelayo:
- iminyaka
- i-ecology endaweni lapho kuhlala khona isiguli;
- izimo zenqubo ye-metabolic;
- izimo zokugomela;
- ukuba khona kwezifo noma ukuvuvukala emzimbeni;
- kusuka ekuphuzeni imithi engathinta isilinganiso se-protein metabolism;
- kusuka kumthamo wokusebenza komzimba.
Kunemithombo eminingi eku-inthanethi equkethe imininingwane enemininingwane ekwakhiweni nasezimpawu zemikhiqizo. Izincwadi ezikhethekile ziqukethe imininingwane yokuthi ungazikhetha kanjani izithako ezifanele zesitsha sakho nokuthi ungazihlanganisa kanjani, ukuthi ukudla bekuphilile impela futhi, ngasikhathi sinye, kwahlala kumnandi.
Kukhona ifomula ekhethekile yokunquma ukusetshenziswa nokuhambisana phakathi kwemikhiqizo kwimenyu yansuku zonke. Lolu lwazi lubalulekile hhayi kuphela ezigulini ezinesifo sikashukela, kodwa futhi nakulabo abamane nje bafuna ukulahlekelwa amakhilogremu angeziwe.
Kunethebula elikhethekile eliphelele elibonisa inkomba ye-glycemic yomkhiqizo ngamunye. Uma kunesidingo, kulula kakhulu ukukuthola kunethiwekhi futhi ukusebenzise ukwenza ukudla.
Imvamisa, udokotela oholayo unetafula lekhalori elinjalo, futhi nguye oyisebenzisayo ukukhetha imikhiqizo futhi enze imenyu ejwayelekile.
Ukuqonda kahle ukuthi kungani kudingeka ukubala inkomba ye-glycemic yomkhiqizo ngamunye, nokuthi kungani kufanele ubheke okuqukethwe kwekhalori yemenyu yakho, kufanele uthintane nodokotela wakho. Udokotela uzonikeza isiguli yonke imininingwane edingekayo.
Ngabe umzimba udinga i-glucose?
IGlucose ingenye yemithombo eyinhloko yokwakhiwa kwamandla emzimbeni. Uma ukusetshenziswa kwayo kungafakwa ngokuphelele, khona-ke ifomu lokushoda kwamandla emzimbeni. Lesi simo sizoholela ekutheni umuntu ayozwa ukukhathala okungapheli nobuthakathaka.
Kepha kubalulekile futhi ukuthi i-glucose ikhiqize amandla kuphela uma amaseli omzimba womuntu ephendula ngokufanele ekuthini i-insulin ye-hormone esegazini. Ngaphansi kwethonya le-insulin, i-glucose iyakwazi ukungena kumaseli bese icutshungulwa ibe amandla agcinwe kuzibopho zamakhemikhali ze-ATP.
Ungafunda kabanzi mayelana nezinqubo ze-glucose metabolism ezivela kudokotela wakho. Kufanele ancome uhlu lwemikhiqizo esiza umuntu anciphise isisindo futhi alawule nezinga le-glucose egazini.
Kungcono ukulungisa uhlu lwalezi zithako esiqandisini futhi ukhumbule ukuthi ngaphezu kwalezi zingxenye, akukho eminye imikhiqizo okufanele idliwe.
Wonke umuntu uyaqonda ukuthi izithelo zibaluleke kakhulu kubantu, kodwa kungcono ukuzisebenzisa ngendlela yazo emsulwa. I-compote kumele iphekwe ngaphandle kokufaka ushukela. Izithelo ziqukethe ushukela owanele ofunwa ngumzimba womuntu.
Njengoba usufunde yonke imikhiqizo ngama-alfabhethi, ungaqonda ukuthi ngamunye wabo ulusizo kanjani nokuthi amthinta kanjani umuntu.
Kuyaqondakala ukuthi lapho likhuphuka izinga likashukela emkhiqizweni othile, uma lilincane usizo kuloshukela. Yize kungenakwenzeka ukuthi ususe ngokuphelele ushukela ekudleni kwakho. Ngaphandle kwalokho, ingqondo yomuntu ngeke yamukele ngokwanele ngekhanda, ngenxa yalokho, izinkinga ezinkulu zizoqala ngokusebenza kwesistimu yezinzwa ephakathi.
Kwi-Intanethi ungathola imininingwane eminingi oyidingayo ukuze wehlise isisindo kahle. Isisho esithi "sinciphisa isisindo kahle" sibonisa ukuthi uma unciphisa isisindo umuntu kumele akhumbule njalo ukuthi lapho umuntu esehlisa umzimba akudingi ukuthi azinikeze amandla ngokudla okuqinile kakhulu. Unganciphisa isisindo ngaphandle kokunciphisa umkhawulo emikhiqizweni ethile. Kodwa ukwenza isiqiniseko sokuthi zonke lezi zithako zikhethwe kahle kubaluleke kakhulu.
Uma ulandela zonke lezi zincomo, inqubo yokunciphisa umzimba izodlula ngokushesha futhi izoba lula futhi ibe lula emzimbeni.
Inkomba ye-Glycemic nesifo sikashukela
I-diabetes mellitus yisifo esibonakaliswa ukuphazamiseka ezinqubweni ze-metabolic, kuma-carbohydrate metabolism.
Uma kumuntu ophile kahle, lapho ethatha imikhiqizo enenkomba ye-GI ephezulu, ushukela owedlulele usatshalaliswa kuma-deposits wamafutha, bese izinga likashukela libuyele kokujwayelekile, khona-ke umuntu ogulayo onesifo sikashukela unezinkinga ezithile.
Ngesikhathi sokudla nge-GI ephezulu, izinga elijwayelekile elejwayelekile likashukela wegazi lidluliswa ngenxa yokulimazeleka kokudalwa kwe-insulin noma ukuzwela kwama-cell receptors.
Kungashiwo okuhlukile:
- Thayipha i-mellitus yesifo sikashukela sohlobo lwe-1. I-insulin ayikhiqizwa, futhi njengoba lokhu kungenzeki, khona-ke inqubo yokuvimba ukwanda kashukela wegazi ayisebenzi, i-hyperglycemia iyabonwa - isimo esiyingozi emzimbeni wesiguli ngokuthuthukiswa kwe-glycemic coma.
- Thayipha isifo sikashukela sohlobo 2. I-insulin iyenziwa, kepha ukuzwela kwama-cell receptors ku-hormone kuyancipha. IGlucose ayikwazi ukungena kumaseli ngokwayo. Le nqubo iqalwa nge-insulin, kepha ngomzwa oncishisiwe we-hormone, ulwelwesi lweseli aluvumeli ukuthi i-glucose idabule. Ama-ripars ahlala ku-plasma yegazi, okuholela ekukhuleni kwe-hyperglycemia.
Iziguli ezinesifo sikashukela zimane zinamathela ekudleni okulinganiselayo.
Inkomba yemikhiqizo ye-glycemic ibaluleke kakhulu kuleli qembu labantu, kuwuhlobo lwesikhombisi kuyo kuncike ekutheni lo mkhiqizo noma lowo mkhiqizo uzohlukaniswa kanjani ngokushesha nokuthi kungaba khona yini ukugxuma kumazinga kashukela. Ngempela, ukuqhathanisa, lapho umuntu ophilile edla izitsha ezine-GI ephansi emzimbeni wakhe, izinga likashukela lihlala lingaphakathi kokujwayelekile, futhi uma onesifo sikashukela enza okufanayo, ushukela osegazini lakhe ukhuphuka kancane. Ngakho-ke, lapho wenza imenyu yansuku zonke, kufanelekile ukubala okuqukethwe kwekhalori yesitsha ngasinye, bheka etafuleni le-GI futhi ungabeki impilo yakho engozini eseduze.
Ukuthi yini ongakudla futhi okunempilo, nokuthi yini okufanele ukwenqabele futhi, empeleni, lokhu akudingekile. Abafisa ukunciphisa isisindo kungcono ukunaka itafula ngemikhiqizo enenkomba ephansi ye-glycemic, ungabheka imikhiqizo enezinkomba eziphakathi. Kepha akufanele usebenzise imikhiqizo lapho inkomba iphakeme. Konke kufanele kube nokulinganisela, futhi ukusebenzisa inkomba ukulandelela izingxenye nezimpawu zomkhiqizo kulula kakhulu kunokubala okuqukethwe kwekhalori yesitsha ngasinye.
Inkomba ye-glycemic ichazwe kuvidiyo kule ndatshana.
