Ngesifo sikashukela, ngaphezu kokuthatha ama-hypoglycemic agents noma i-insulin, into ebalulekile yokwelashwa ukudla. Umgomo oyinhloko wokudla okunempilo ususelwa ekwenqatselweni kokudla okungenamsoco kwe-carbohydrate junk.
Ukudla okunempilo futhi okuphansi kwe-carb okuqukethe amavithamini kanye namaminerali kufanele kube kokudla kokudla kweziguli. Ngokwezincomo zikadokotela, iziguli zidinga ukudla imifino, inyama ebilisiwe, inhlanzi, amakhambi nokunye ukudla okunempilo. Kepha kuthiwani uma isifo sikashukela sikwenza ufune okuthile okumnandi futhi ungazihluza kanjani?
Kwesinye isikhathi, ngezinga elilawulwayo le-glycemia, abanesifo sikashukela bangakwazi ukudla ushukela. Inketho enhle kakhulu kungaba izithelo, kufaka phakathi i-keroba, enenkomba ephansi ye-glycemic. Abantu abaphethwe ushukela wegazi ophezulu isikhathi esingaphezu konyaka bayazi ukuthi siyini le nkomba, futhi labo abatholakale benesifo sikashukela sohlobo 2 kuphela kufanele bazi ngayo ngemininingwane eminingi.
Inkomba ye-Glycemic: yini?
Ama-carbohydrate kuphela, i.e. ushukela, athinta okuqukethwe ushukela wegazi. Bahlukaniswe ngamaqembu ahlukahlukene. Owokuqala yi-monosaccharides (elula) ama-carbohydrate, afaka i-glucose ne-fructose.
Isigaba sesibili yi-disaccharides, okubandakanya i-sucrose (ushukela olula), i-lactose (iziphuzo zobisi), imaltose (ubhiya, i-kvass). Ama-carbohydrate ayinkimbinkimbi afaka isitashi (okusanhlamvu, ufulawa, amazambane).
Iqembu lama-polysaccharides lifaka ne-fiber, eliqukethwe ku:
- imikhiqizo kafulawa;
- okusanhlamvu;
- izithelo
- imifino.
Inkomba ye-glycemic iyinkomba ekhombisa ijubane lokwephuka kwama-carbohydrate kushukela. Isidalwa sokugcina sisebenzisa njengamandla. Ukuqhekeka ngokushesha koshukela, i-GI eyengeziwe izoba.
Leli nani lalethwa ngudokotela waseMelika uD. Jenix ngonyaka we-1981, owayecwaninga imikhiqizo ngenhloso yokwakha imenyu efanelekile yabantu abanesifo sikashukela.
Phambilini bekucatshangwa ukuthi noma yimiphi imikhiqizo inomphumela ofanayo kubantu. Kodwa-ke, umbono kaJenkinson wawuphambene, futhi wakufakazela ukuthi umkhiqizo ngamunye uthinta umzimba ngokuya ngamakhamzimba anawo.
Ngakho-ke, ucwaningo lososayensi luqinisekisile ukuthi labo abadla u-ayisikhilimu, okuyi-dessert elimnandi, banezinga le-glucose eliphansi kakhulu kunabantu abaye badla amakhehla acebile. Kamuva, inkomba ye-glycemic cishe yonke imikhiqizo yafundwa.
Kuyaphawuleka ukuthi izinkomba ze-GI zingathonywa yizinto ezahlukahlukene:
- ukuqoqwa kwamaprotheni, amafutha kanye nokubukeka kwawo;
- uhlobo lwama-carbohydrate;
- indlela yokusebenza komkhiqizo;
- okuqukethwe kwefayibha eseduze, ekhulisa isikhathi sokugaya ukudla, okwehlisa ukumunca ushukela.
Iyiphi inkomba ye-glycemic ebhekwa njengejwayelekile?
Ukuze ufunde ukuthi ungayiqonda kanjani i-GI, okokuqala kudingeka uqonde indima ye-glucose ne-insulin emzimbeni. Ushukela ngamandla omzimba futhi nanoma iyiphi i-carbohydrate eza nokudla kamuva iba ushukela ongena emfuleni wegazi.
Amazinga kashukela ajwayelekile aqala ku-3.3 kuya ku-55 mmol / L esiswini esingenalutho futhi afinyelela kuma-7.8 mmol / L amahora amabili ngemuva kokudla kwasekuseni.
Inkomba ye-glycemic ikhombisa ukuthi likhuphuke kangakanani ushukela wegazi ngemuva kokudla ukudla okuthile. Kepha kubalulekile futhi ukuthi ubheke isikhathi lapho i-glycemia ikhuphuka khona.
Lapho kuhlanganiswa i-GI, i-glucose yathathwa njengejwayelekile; i-GI yayo ingamayunithi ayi-100. Izinkomba zeminye imikhiqizo ziyehluka kusuka kumayunithi angama-0 kuye kwangama-100, okunqunywa ijubane lokutholwa kwabo.
Ukuze i-glucose iphume emfudlaneni wegazi ingene kumaseli omzimba futhi ibe namandla, ukubamba iqhaza kwe-hormone ekhethekile, i-insulin, kuyadingeka. Futhi ukusetshenziswa kokudla okune-GI ephezulu kunomthelela ekugxumeni kungazelelwe futhi kukhuphuka ushukela emfuleni wegazi, yingakho ama-pancreas eqala ukuhlanganisa i-insulin ngokugcwele.
Le hormone inomphumela oqondile ezingeni le-glycemia:
- Kuvimbela amafutha afakiwe ukuthi angabi ushukela futhi nangemva kokufakwa egazini.
- Yehlisa ushukela ngokuwusabalalisa kwizicubu ezizosetshenziswa ngokushesha noma ngokubeka ushukela ngohlobo lwamafutha agcinwe ukusetshenziswa uma kunesidingo.
Wonke umuntu oye watholakala nesifo sikashukela kufanele azi ukuthi yonke imikhiqizo ihlukaniswe ngamaqembu amathathu - ngama-GI aphezulu (aqhamuka amayunithi angama-70), aphakathi nendawo - angama-50-69 naphansi - ukusuka ku-49 noma ngaphansi. Ngakho-ke, lapho uhlanganisa ukudla kwansuku zonke, kubalulekile ukuqonda okuhle nokubi kwesigaba ngasinye.
Naphezu kweqiniso lokuthi isifo sikashukela asinconywa ukuthi sidle ukudla nge-GI ephezulu, inenzuzo eyodwa - ukuqhuma okusheshayo kwamandla okwenzeka ngokushesha ngemuva kokudla ama-carbohydrate. Kodwa-ke, lokho kudla kunika amandla isikhathi esifushane.
Ngisho nezinguquko ezibukhali ekugxambeni ushukela egazini ziholela ekwakhiweni kwenqwaba yezinkinga. Ukudla futhi okune-GI ngenhla kwamashumi ayisikhombisa kuholela ekuqongeleleni izicubu ze-adipose kanye nokukhuluphala okwalandela. Kepha ngokudla okuphansi kwe-GI, izinto ziyashintsha.
Ukudla okunenkomba ye-glycemic ephansi kugaywe isikhathi eside, ngaphandle kokubanga ukwanda okunamandla kashukela wegazi. Futhi ama-pancreas akhiqiza i-insulin ngenani elincane, elingavumeli amanqamu e-subcutaneous ukuba aqongelele.
Uma isifo sikashukela sifaka izithelo noma imifino ene-GI ephansi kumenyu bese izama ukwenqaba ukudla nge-GI ephezulu, ngeke ikhuluphele. Ukusetshenziswa okuhleliwe kokudla okunjalo kuthinta kahle iphrofayili ye-lipid yegazi futhi kuvimbela ukubonakala kwazo zonke izinhlobo zokuphazamiseka emsebenzini wenhliziyo.
Izici ezingezinhle ze-GI enkulu azifakwanga:
- okuqukethwe okunganele kilojoule kanye nenani lokudla okunempilo lokudla kwezemidlalo;
- ubunzima bokupheka, ngoba kuleli qembu kukhona ukudla okumbalwa okungadliwa kungavuthiwe.
Kepha lapho wenza imenyu yesifo sikashukela, kuyadingeka ukukhetha imikhiqizo enama-GI ahlukile, ukuyisabalalisa kahle usuku lonke. Kodwa-ke, noma ngabe kudliwa ukudla okune-GI ephansi, ama-carbohydrate angena emzimbeni.
Ukunciphisa inani loshukela emzimbeni, ungasebenzisa izincomo ezithile. Ngakho-ke, kungcono ukukhetha imikhiqizo ephelele, hhayi echobozekile.
Isikhathi sokwelashwa okushisa kufanele sibe sincanyana, futhi ama-carbohydrate kufanele aqedwe ngefayibha namafutha. Akukalulekanga ukuthi udle ama-carbohydrate ngokwehlukana, ngokwesibonelo, ekudleni okuntweza ntambama ungadla ucezwana olu-1 lwesinkwa okusanhlamvu okugcwele nocezu lweshizi.
Esikhathini sikashukela, ushukela ojwayelekile wenqatshelwe. Imvamisa itshintshwa nge-fructose - ushukela otholakala ezithelo.
Kepha ngale kwalokhu okune-sweetener, kukhona abanye, ngokwesibonelo, ikhathuni, engaba indawo kashukela ephelele futhi ewusizo.
Yini i-carob futhi iyini inkomba yayo ye-glycemic?
I-Carob yizithelo ze-carob zomhlaba ezaziwa ngezimpawu zazo zokulwa nesifo sikashukela. Zisetshenziswa ngendlela yesengezo sikashukela, okuyisikhundla esiphelele se-cocoa, i-stevia noshukela ojwayelekile.
Esikhathini sikashukela, i-carob iyasiza ngoba iqukethe i-D-pinitol, ekhulisa ukumelana kwe-insulin futhi ijwayeze izinga le-glycemia yohlobo 2 sikashukela. Izithelo ziqukethe izinhlobo ezithile zikashukela (i-fructose, i-sucrose, ushukela), ama-tannins, i-cellulose, amaprotheni, i-hemicellulose namaminerali amaningi (phosphorus, ithusi, i-barium, i-manganese, i-nickel, i-magnesium, i-iron) namavithamini.
Okuqukethwe kwekhalori kwe-powder kungama-229 kcal nge-100 g. Inkomba ye-glycemic of carob amayunithi angama-40.
Enye inzuzo yesihlahla se-carob ukuthi empeleni ayizibangeli i-allergies, ngakho-ke kuvame ukunikezwa izingane. Kepha ngaphandle kokuqukethwe okuphansi kwekhalori, akumele kuhlukunyezwe, lobu bumnandi abukho, ngoba inani elikhulu lingaholela nokukhuphuka koshukela wegazi. Ngakho-ke, ngesifo sikashukela, ama-dessert e-carob avumelekile ukudla, kepha ngamanani kuphela.
Ngaphezu kwe-powder, isiraphu ye-carob isetshenziswa. Ungathululela ushizi we-cottage ushukela oshukela noma isaladi yezithelo zesizini. Futhi ukuze ulungiselele i-flavourful, vele uhlanganise isipuni se-carob no-200 ml wobisi olufudumele noma lwamanzi. Ukunambitha, engeza i-vanilla noma isinamoni encane esiphuzweni.
Abantu abanesifo sikashukela bangaziphuzela isiphuzo sekhofi se-carob abazenzela bona noma basithenga ezitolo ezikhethekile. I-Powder isetshenziswa futhi ekubhaka, khona-ke izothola umthunzi we-chocolate omnandi kanye nokunambitheka kwe-caramel-nati.
Ukusuka kubhontshisi we-carob, ungenza amakhekhe, ushokoledi noma amanye amaswidi ngaphandle koshukela. Ngoshukela olawulayo, ushokoledi we-carob kwesinye isikhathi uvunyelwe. Ukuyilungiselela uzodinga:
- i-carob (60 g);
- ibhotela cocoa (100 g);
- ubisi oluyimpuphu (50 g);
- izithasiselo ezahlukahlukene (kakhukhunathi, isinamoni, amantongomane, imbewu yesame, imbewu ye-poppy).
I-carob bean powder ivinjelwa kusetshenziswa ngesihlungo. Ngemuva kwalokho, kubhavu yamanzi, ncibilikisa ibhotela, lapho kuthululelwa khona i-carob nefulawa yobisi.
Ukuvumelana kwengxube kufanele kufane nokhilimu omuncu omuncu. Ngemuva kwalokho izinongo, amantongomane noma izithelo ezomisiwe zengezwa ku-chocolate. Umxube obangelwe wenziwa amafomu noma wakhelwe kuwo ibha ye-chocolate wabekwa esiqandisini waze waqina.
Njengoba ukwazi ukubona, inkomba ye-glycemic yokudla inqunywa ukuthi hlobo luni loshukela oluqukethwe kulo. Isibonelo, imikhiqizo equkethe ushukela iphonswa ku-GI ephezulu.
Futhi amajikijolo nezithelo ezigcwele ku-fructose zivame ukuba ne-GI ephansi. Lokhu kufaka i-blackcurrant (14), iplamu, i-cherry, ulamula (21), i-cherry plum (26), i-apula, i-sea sihlahla sivame ukutholakala, (29), i-physalis (14), i-apricot (19), ama-sitrobheli (27), ama-prunes nama-cherries ( 24).
Isazi sevidiyo esikulesi sihloko sizokhuluma ngezinzuzo ze-carob.
