Ama-Dietitians nabanesifo sikashukela bayazi ukuthi ukudla okuphezulu kwe-glycemic index, okuluhlu lwayo lukhulu impela, kukhulisa ushukela bese kuhoxa ukukhuluphala ngokweqile.
Inkomba ye-glycemic, kanye nokuqukethwe kwekhalori, kunomthelela oqondile ezinqubweni zokuncipha kwesisindo nokukhuluphala. Iqiniso elithandekayo ukuthi umkhiqizo onekhalori ephezulu ungaba nesilinganiso esiphansi se-glycemic, nokuphikisana nalokho. Ngakho-ke, kubalulekile ukuqonda ukuthi yimiphi imikhiqizo engaqedwa, futhi okungcono ukwenqaba.
Iyini inkomba ye-glycemic?
Namuhla, izitolo zemakethe zasendaweni namashalofu ezitolo ezinkulu aheha inqwaba yazo zonke izinhlobo zemikhiqizo. Kepha kuze kube namuhla, bambalwa abantu ababecabanga ngokusebenziseka kwabo.
Kuyaziwa ukuthi yonke imikhiqizo ihlukaniswe izinhlobo ezimbili - imvelaphi yezilwane nezitshalo. Ngaphezu kwalokho, ngamunye wethu ake wezwa okungenani kanye ezimpilweni zethu ngokubaluleka kwamaprotheni kanye nobungozi bokweqisa kwama-carbohydrate, ikakhulukazi kwiziguli ezinesifo sikashukela.
Umkhiqizo ngamunye oqukethe i-carbohydrate, kanye emzimbeni womuntu, unesilinganiso esihlukile sokuwohloka. Kungakho inkomba ye-glycemic index (GI) isetshenziselwa ukufanekisela izinga lokuqhekeka kwemikhiqizo equkethe ama-carbohydrate, uma kuqhathaniswa nezinga lokuwohloka kweshukela. Kufanele kuqashelwe ukuthi inkomba yayo ye-glycemic ibhekwa njengejwayelekile futhi ilingana amayunithi ayi-100. Imikhiqizo enenkomba ye-glycemic ephezulu iphula ngokushesha, ngenani eliphansi isikhathi eside.
Ama-Dietitians ahlukanisa ukudla okuqukethe i-carbohydrate ngamaqembu ane-GI ephezulu, ephansi naphakathi. Ukudla okunenkomba ye-glycemic ephezulu kuyinkimbinkimbi noma i-carbohydrate engatheni, futhi ukudla okunenkomba ye-glycemic ephansi kushesha noma kungabi nama-carbohydrate amaningi.
I-GI yisilinganiso sendawo ye-carbohydrate efundwayo endaweni yenxantathu kashukela ngokwamaphesenti. Ukwenza lula ukusetshenziswa kwayo, kwethulwa isilinganiso sokubala esakhiwa amayunithi ayikhulu (0 - azikho i-carbohydrate, 100 - ukuba khona kweglucose emsulwa).
Ebantwini, maqondana nomuzwa wokugcwala noma umthamo wokudla okune-khalori ephezulu, i-GI ingashintsha. Izici ezithinta inani lalesi sikhombisi zingaba:
- Uhlobo nebanga lemikhiqizo.
- Ukusebenza kokudla.
- Uhlobo lokucubungula.
- Indlela yokupheka.
Umlando wokutholwa kwenkomba ye-glycemic uhlotshaniswa nodokotela waseCanada uDavid Jenkinson. Ngo-1981, wabala i-GI futhi wahlanganisa uhlu lwemikhiqizo iziguli ezihlonza isifo sikashukela ezivunyelwe ukuyithatha. Kusukela lapho, kube nezinye izivivinyo eziningi eziye zasiza ukudala ukuhlukaniswa okusha ngokususelwa kwinkomba ye-GI.
Lokhu yikho obe nomthelela ekushintsheni kwendlela yenani lokudla lemikhiqizo.
Ngabe i-GI iwuthinta kanjani umzimba womuntu?
Umphumela wenkomba ye-glycemic emzimbeni womuntu unqunywa lizinga lama-carbohydrate aqukethe ukudla. Ngokomhlangano, iqembu elinokuqukethwe kwe-carbohydrate ephansi lifaka imikhiqizo ene-GI yamaayunithi ayi-10 kuye kwangama-40, okuqukethwe okumaphakathi kwamayunithi angama-40 kuye kwangama-70, nokuqukethwe okuphezulu kwamayunithi angaphezu kwangama-70.
Ukudla okune-GI ephezulu kukhulisa kakhulu ushukela, nakho, okuholela ekwandeni kwesilinganiso sezinqubo ze-metabolic. Ngasikhathi sinye, i-insulin (i-hormone enciphisa ushukela) isabalalisa ushukela ngokweqile ngokulinganayo kuzo zonke izinhlaka zomzimba. Ngenxa yalokhu, lokhu kufaka ukwanda kwesifiso sokudla kanye nokuchichima kwesisu. Umuntu uvame ukuthatha ukudla, okuthinta kabi irobhothi lazo zonke izitho zangaphakathi. Ngemuva kwakho konke, i-insulin yi-hormone efaka isandla ekuqongeleleni kokugcotshwa kwamafutha, okudingekayo uma kwenzeka kushoda amandla emzimbeni. Ekugcineni, ukungondleki kuholela ekuqongeleleni amakhilogremu amaningi. Futhi ukukhuluphala "ngumngane wesifo sikashukela." Uhlobo lwesibili lwesifo luvame ukwenzeka lapho isiguli sesikhuluphele.
Ukudla okuqukethe i-GI ephakathi akulethi ingozi ethile kumuntu. Leli qembu lifaka imikhiqizo eminingi esetshenziselwa ukulungisa izitsha eziseceleni, amasobho nezinye izitsha eziphambili. Bangumthombo wamandla womzimba womuntu futhi bawugcwalisa ngamandla.
Izinzuzo zokudla okuphansi kwe-glycemic index kumane kungenamanani. Inkomba ephansi ye-GI ithinta kahle umzimba womuntu, ngoba ngokushesha uyigcwalisa futhi ithuthukise imetabolism. Akukho ukweqa ngokweqile. Isithelo esisha noma imifino hhayi nje kuphela enenkomba ephansi ye-glycemic, kodwa futhi namavithamini amaningi, ama-micro-, ama-macrocell nezinye izinto eziwusizo. Akumelwe sikhohlwe ukuthi eminye imikhiqizo ene-GI ephansi ingaba phezulu kakhulu kilojoule, ngakho-ke ukusetshenziswa kwayo njalo nakho akufiseleki.
Kubaluleke kakhulu ukulonda ukudla okulinganiselayo, okungasiza ukunciphisa ijubane inqubo ye-metabolic futhi kunciphise iphango.
Lokhu kuzovikela ukukhula kwezifo eziningi ezingafuneki.
I-Glycemic Index - Amathebula
Ukuze kube lula, kwahlanganiswa itafula lemikhiqizo, labekwa ngenani lesilinganiso sokuwohloka kwama-carbohydrate.
Amanani angokoqobo angahluka ngoba idatha kumathebula iyachithwa.
Izinkomba ezinikezwe ematafuleni zingaba yinkomba kulungiselelo lokudla.
Imikhiqizo elandelayo inenkomba ye-glycemic ephezulu:
- 100 - isinkwa esimhlophe;
- 95 - imikhiqizo ye-muffin, ama-pancake, amazambane abhakwe, ama-noodle elayisi, ama-apricots asemakhishini;
- 90 - uju, ilayisi elisheshayo;
- I-85 - okusanhlamvu okusheshayo, ama-corn flakes, amazambane abilisiwe noma amazambane abunjiwe, izaqathi ngemuva kokulashwa kokushisa;
- I-80 - i-granola enomisiwe namantongomane;
- 75 - ama-khekhe amnandi, amakhabe, amakhabe, ithanga, iphalishi elayisi eliphekwe ubisi;
- I-70 - amabele, i-semolina, i-umzala, ilayisi elimhlophe, ama-dumplings, amabha we-chocolate, uphayinaphu, amazambane amazambane, ushokoledi wobisi, ama-noodle atshisayo kakolweni, iziphuzo ezinoshukela (Coca-Cola, Fanta, Pepsi, njll.)
- 65 - ujusi wewolintshi esikhwameni, ujamu, ujamu, ufulawa kakolweni, isinkwa esinegwele elimnyama, imifino ebilisiwe, amazambane ejazi, omisiwe, isinkwa se-rye, i-marmalade, ipasta noshizi;
- I-60 - ubhanana, i-buckwheat, i-oatmeal, u-ayisikhilimu, i-pizza emincane-ne-crust enam utamatisi noshizi, imayonnaise, irayisi yokusanhlamvu ende;
- I-55 - i-spaghetti, amakhukhi wesinkwa esifushane, i-ketchup, amapetshisi athosiwe, amagilebhisi nejusi yamagilebhisi;
- I-50 - i-buckwheat (eluhlaza okotshani), ilayisi le-basmati, umango, amazambane amnandi, ujusi we-apula ngaphandle koshukela, irayisi elinsundu (elingachazwanga), i-orange, ujusi we-cranberry ngaphandle koshukela;
- 45 - ukhukhunathi, ubhontshisi wokusanhlamvu okuphelele, uviniga;
- I-40 - ama-apricots omisiwe, umhluzi, ujusi we-karoti ngaphandle koshukela, amakhiwane omisiwe, i-pasta "al dente", ama-prunes;
- I-35 - ibhali le-pearl, utamatisi omusha, i-quince entsha, i-apula, ilayisi emnyama, i-lentils e-brown nephuzi, ushizi ophansi we-cottage, ubhontshisi oluhlaza, i-apricot, i-pomegranate, iplamu, i-peach, i-nectarine, i-yogurt yemvelo engenawo fat, i-blueberries, ushokoledi omnyama, ubisi, izithelo zothando, i-lingonberry, i-blueberry, i-mandarin;
- I-25 - i-cherry, i-blackberry, ubhontshisi wegolide, i-currant ebomvu, i-sitrobheli, ugqumugqumu wasendle, i-lentils ebomvu neluhlaza, ufulawa we-soy, imbewu yethanga, ama-raspberries;
- I-20 - i-artichoke, i-yogurt ye-soy, isitshalo seqanda;
- I-15 - i-bran, isilimo esidliwayo esinamagatsha anamanzi, ikhukhamba, ama-alimondi, i-broccoli, iklabishi, i-asparagus, u-anyanisi, amakhowe, i-ginger, i-walnuts, i-hazelnuts, i-zucchini, i-pistachios, amantongomane wepine, i-pesto, amalikhi, upelepele we-Brussels;
- I-10 - ulethisi, ukwatapheya;
- I-5 - isinamoni, i-basil, iparsley, i-vanillin, i-oregano.
Ukuze ungaphazamisi i-metabolism, awukwazi ukukuxhaphaza ukudla nge-GI ephezulu. Kuvunyelwe ukudla kuphela ngemuva kokusebenza kanzima ngokweqile.
I-GI ephezulu nephansi - izinzuzo nokulimala
Abanye abantu bakholelwa ngephutha ukuthi ama-carbohydrate anenkomba ye-glycemic ephezulu akufanele adliwe nhlobo. Njengoba besho, konke kuyasiza ngokulinganisela. Isibonelo, ukuthatha ukudla okunenkomba ye-glycemic ephezulu kuyadingeka ngemuva kokuzikhandla komzimba. Ukusebenza ngokweqile kudinga amandla amaningi namandla. Ukudla okusekelwe kuma-carbohydrate kuzosiza ukubuyisela amandla asetshenzisiwe. Ezimweni ezinjalo, ukukhathazeka ngobungozi bokudla okuphezulu kwe-GI akulutho.
Noma kunjalo, ukudla okugcwele njalo kwe-glycemic kuyingozi, ngoba kuholela emiphumeleni emibi. Isisindo somzimba esithe xaxa nokuxineka kweglucose ephezulu kuholela ekwakhiweni kwesifo "esimnandi" kanye ne-pathologies yesistimu yenhliziyo. Akumangazi ukuthi lezi zifo zingenye yezimbangela ezinkulu zokufa emhlabeni.
Imikhiqizo enenkomba ephansi ye-glycemic yabantu abanesifo sikashukela, kanye nakubantu abakhathalelayo ngesibalo sabo, imvamisa iba ngaphansi kokucutshungulwa okuningana noma ukuhlanzwa. Izithelo nemifino emisha, equkethe fiber eningi yemvelo, izuzisa kakhulu. Uhlu lwemikhiqizo enjalo lubandakanya i-legumes, okusanhlamvu okuphelele nobisi lwe-skim.
Isisekelo sokudla okuthile yinhlanganisela yokudla okuqukethe amaprotheni ne-GI ephansi. Ukubona ukondleka okunjalo, ungasusa amakhilogremu angeziwe. Futhi lokhu, kuzovikela ngokumelene namazinga kashukela amaningi kanye nokuthuthukiswa kwesifo sikashukela.
Izisekelo Eziyisisekelo Zokudla Okuphansi
Ukudla okufakiwe kulokhu kudla kuqukethe i-GI ephansi. Zigcwalisa umzimba womuntu, zivimbele ukuqala kwendlala. Umuntu onenkinga yesisindo noma ushukela kufanele azame lokhu kudla. Mhlawumbe lokhu kudla kuzosiza ukubuyisela uhlobo lwayo lwangaphambili noma ukuguqula ushukela wegazi ngokujwayelekile.
Isibonelo esilandelayo semenyu yangesonto yonke siyinkomba yalabo abacabangisisa ngokunamathela ekudleni okuphansi kwe-glycemic. Ngokuvamile, okuqukethwe ikhalori yansuku zonke kungama-1,500 kcal. Ukudla okunenkomba ye-glycemic ephansi kufanele kube khona ekudleni.
Ngokudla kwasekuseni, ungapheka i-oatmeal emanzini ngokufaka ama-omisiwe enziwe ngesinaphi. Kunconywa futhi ukuphuza ingilazi yobisi lwe-skim futhi udle i-apula, mhlawumbe iluhlaza, ngoba iqukethe ushukela omncane, kanti i-GI iphansi kakhulu.
Kulungiswa isidlo sakusihlwa esidlweni sakusihlwa; kuvunyelwe ukudla izingcezu ezimbili zesinkwa rye naso. Ngemuva kwesikhashana, ungadla ama-plums.
I-Durum kakolweni pasta ilungiselelwe isidlo sakusihlwa, futhi ucezu lwenkomo lubilisiwe. Ungenza nesaladi yamakhukhamba amasha, utamatisi, amakhambi bese ukhonza iyogathi yemvelo ephansi enamafutha.
Kunconywa ukuthi ungadla izithelo nemifino phakathi nosuku, thatha isilinganiso esikhulu soketshezi, okungukuthi amanzi, itiye eliluhlaza ngaphandle koshukela, kanye nokusha kwemvelo.
Ungahluka ekudleni kwakho ngemikhiqizo eyethwe etafuleni njengeqembu elinenkomba ephansi ye-glycemic. Ngakho-ke, inani eliphakeme le-1 kg lingaphonswa ngesonto.
Ngesikhathi sokugcinwa kokudla okukhethekile, kuzodingeka ukhohlwe nge-confectionery, imikhiqizo eseqediwe, izitsha ezenziwe ngomumo, isinkwa sebhotela nokudla okusheshayo. Ukubaluleka okubalulekile kufanele kunikezwe ibhulakufesi eligcwele, okudingayo ukupheka ibhali, i-buckwheat noma i-oatmeal. Kuzofanela futhi uyeke namazambane nganoma iyiphi indlela. Ukunamathela kulokhu kudla kungafinyelela imiphumela emihle ngempela, ngaphezu kwalokho, kunezinzuzo eziningi:
- Ekudleni, ungashiya izitsha ezijwayelekile, ushintshe ukukhetha kwemikhiqizo okuncane.
- Ukwehla kwesisindo kancane kancane, okungekho okubangela ukuthi umzimba "ucindezeleke".
- Izindleko zokudla okunjalo ziphansi impela, ngoba azidingi imikhiqizo ekhethekile.
- Ukudla okunjalo akubangeli ukungaphatheki kahle noma imiphumela emibi.
- Ukudla kugcwalisa umzimba; ngemuva kokudla okugcwele, awuzizwa ufuna ukudla okuthile.
- Lokhu kudla kulungele imifino.
Phakathi kwalabo abalandela ukudla okuphansi kwe-glycemic, kukhona nabantu abaziphatha ngokudla kwaseChinese nokudla kweMontignac.
Ukudla okuphakamisa ushukela wegazi kufanele kuqaphele. Lokhu kuzosiza ukugwema ingozi eyingozi kakhulu - ukukhuluphala kakhulu noma isifo sikashukela, esithinta cishe zonke izitho zomuntu zangaphakathi. Zinakekele, unamathela ekudleni nasekwelapheni ukuzivocavoca ngesifo sikashukela.
Isazi sevidiyo esikulesi sihloko sizokhuluma ngenkomba yemikhiqizo ye-glycemic.
