Isifo sikashukela yisifo se-autoimmune esitholakala kubantu abangama-40%. Izimbangela zalesi sifo zihlukahlukene. Lokhu kuyifa, ukugcina impilo engenampilo nengcindezi.
Ukuqhubekela phambili kwe-pathology eyingozi kungaholela emiphumeleni emibi (i-neuropathy, i-retinopathy, i-diabetesic foot syndrome), ngakho-ke kubalulekile ukuthi iziguli zinamathele ekudleni okukhethekile, okuzovumela ukulawula ukugcinwa kwe-insulin ye-hormone.
Kwabanesifo sikashukela, ithebula elikhethekile lemikhiqizo selisungulwe isikhathi eside, lapho kuboniswa inkomba yabo ye-glycemic. Kepha ekupheleni kwekhulu lokugcina, ngaphezu kwalesi sikhombisi, inkomba ye-insulin nayo yatholakala, ecishe ifane ne-GI. Kepha kwavela ukuthi ekudleni kwamaprotheni le nkomba ihlukile kancane.
Ngakho-ke iyini inkomba ye-insulin? Angasiza kanjani ekwehliseni isisindo? Futhi ukuthi ungasebenzisa kanjani itafula elinezinkomba ezinjalo.
Inkomba ye-Insulin ne-glycemic: yini futhi uyini umehluko wabo?
Iningi labantu elinempilo liyazi ukuthi i-glycemic index yokudla iyini. I-GI ikhombisa izinga lokufakwa kwe-carbohydrate eyinkimbinkimbi emzimbeni nokuthi ligcwele kanjani igazi nge-glucose. Ngakho-ke, inkomba ye-GI ibalwa ngokuya ngokuthi umkhiqizo othile ungakhuphula kangakanani ukuqina koshukela emfuleni wegazi.
Inkomba ye-glycemic ibalwa kanjena: ngemuva kokusebenzisa umkhiqizo, amahora amabili, njalo ngemizuzu eyi-15, igazi lihlolwa ngeglucose. Kulesi simo, i-glucose ejwayelekile ithathwa njengephuzu lesethenjwa - ukuthathwa kwe-100 g = 100%, noma i-1 g kashukela okuhambelana neyunithi eyi-1 ye-GI ejwayelekile.
Ngokufanelekile, lapho inkomba ye-glycemic yomkhiqizo inyuswa, khona-ke izinga leshukela egazini ngemuva kokusetshenziswa kwalo lizocatshangelwa. Futhi lokhu kuyingozi ikakhulukazi kwabanesifo sikashukela, esithinta kabi umsebenzi womzimba wonke. Ngakho-ke, iziguli ezinjalo ziye zifunde ukubala ngokuzimela i-GI, zizenzela ukudla.
Kodwa-ke, muva nje, kwenziwa izifundo ezikhethekile ezingavumeli nje kuphela ukuthola izinga le-glucose engena egazini, kodwa futhi nesikhathi sokukhishwa kwe-insulin ushukela. Futhi, isidingo sokuqala kokuvela komqondo we-insulin index ukuthi akuwona kuphela ama-carbohydrate afaka isandla ekukhiqizweni kwe-insulin. Kwavela ukuthi imikhiqizo equkethe i-carbohydrate (inhlanzi, inyama) nayo ikhuthaza ukukhishwa kwe-insulin egazini.
Ngakho-ke, inkomba ye-insulinemic iyinani elibonisa impendulo ye-insulin yomkhiqizo. Ikakhulu, inkomba enjalo ibalulekile ukucabanga ngohlobo 1 sikashukela, ukuze isilinganiso somjovo we-insulin sinqunywe ngokuphelele.
Ukwazi ukuthi i-glycemic ne-insulin index ihluke kanjani, udinga ukuqonda ukuthi umzimba usebenza kanjani, ikakhulukazi izinqubo ze-metabolic ezenzeka ezithweni zokugaya ukudla. Njengoba wazi, ingxenye eyinhloko yamandla iya emzimbeni wenqubo ye-carbohydrate metabolism, lapho ukuwohloka kwama-carbohydrate kuhlukaniswe izigaba eziningana:
- Ukudla okutholwayo kuqala ukudonswa amandla, ama-carbohydrate alula aguqulwa abe yi-fructose, ushukela bese engena egazini.
- Indlela yokuhlukanisa ama-carbohydrate ayinkimbinkimbi ngokwengeziwe futhi yinde, kwenziwa ngokubamba iqhaza kwama-enzyme.
- Uma ukudla kuthosiwe, u-glucose ungena egazini bese amanyikwe kukhiqiza i-hormone. Le nqubo ibonakala ngokuphendula kwe-insulin.
- Ngemuva kokuqhuma kwe-insulin, lokhu kuhlangana noshukela. Uma le nqubo ihambe kahle, lapho-ke umzimba uthola amandla adingekayo empilweni. Izinsalela zalo zicutshungulwa zibe yi-glycogen (ilawula ukuhlangana koshukela), ongena izicubu nesibindi.
Uma inqubo ye-metabolic yehluleka, khona-ke amaseli wamafutha ayayeka ukumunca i-insulin kanye noshukela, okuholela kwesisindo ngokweqile noshukela. Ngakho-ke, uma wazi ukuthi ama-carbohydrate abandakanyeka kanjani ku-metabolism, khona-ke ungaqonda umehluko ku-indices.
Ngakho-ke, inkomba ye-glycemic ikhombisa ukuthi yiliphi i-glucose elizokuba segazini ngemuva kokusetshenziswa komkhiqizo othile, futhi inkomba ye-insulin etholakala ngezansi, ikhombisa izinga lokuphuza ushukela egazini kanye nesikhathi sokutholwa kwe-insulin.
Kepha yomibili le miqondo ixhumekile.
Ithebula le-AI Yomkhiqizo
Ngeshwa, akunakwenzeka ukuthola ngokuzimela inkomba ye-insulin yemikhiqizo yokudla. Ngakho-ke, ungasebenzisa uhlu olukhethekile lwethebula. Ngakho-ke, uma siqhathanisa i-AI yeminye imikhiqizo ne-GI, izinkomba zizoba kanjena: i-yogurt - 93, ushizi wasekhishini - 120/50, u-ayisikhilimu - 88/72, ikhekhe - 85/73, ama-legumes - 165/119, amagilebhisi - 83/76, inhlanzi 58/27.
Lokhu kuyimikhiqizo enenkomba ye-insulin ephezulu, ebangela ukwanda kokuhlushwa kashukela wegazi futhi kuthinte ukukhiqizwa kwe-insulin. Ithebula le-index ye-insulin yemikhiqizo enamanani afanayo, lifaka ubhanana - 80; amaswidi - 74; isinkwa esimhlophe - 101; i-oatmeal - 74, ufulawa - 94.
Imikhiqizo enempendulo ye-insulin ephansi ne-glycemic ephezulu yile:
- amaqanda - 33;
- granola - 42;
- ipasta - 42;
- amakhukhi - 88;
- ilayisi - 67;
- ushizi onzima - 47.
Ngaphezu kwalokho, imikhiqizo ene-AI ephezulu yizitsha eziqukethe izinto eziningi ezithathe ukwelashwa okushisa, neziphuzo zotshwala. Kuyaqapheleka ukuthi uhlu oluphelele lwama-insulin indices akulula ukuluthola. Ngakho-ke, ukubalwa okuyikho kwalezi zinkomba, kufanele wazi ukuthi imikhiqizo yobisi ihlala iphakeme nge-AI ukwedlula, ngokwesibonelo, imifino.
Kwinhlanzi nenyama, i-AI isukela ku-50-60, emaqanda aluhlaza - ama-31, kweminye imikhiqizo, i-GI ne-AI ikakhulukazi ihluke kancane.
Impendulo ye-insulinemic yemikhiqizo yobisi
Kuyaphawuleka ukuthi inkomba ye-insulin ka-cottage shizi ingu-120, kuyilapho i-GI yayo ingamayunithi angama-30 kuphela. Lokhu kungenxa yokuthi lo mkhiqizo wobisi awunagalelo ekwandeni kwezinga le-glucose egazini, futhi ipancreas ihlangana nokudla komkhiqizo futhi ikhiphe ukukhishwa kwe-insulin.
Ukuhlinzwa kwe-hormonal kunikeza umyalo mayelana nokugcinwa kwezicubu ze-adipose, kungavumeli umzimba ushise amanoni angenayo, ngoba i-lipase (umshini onamandla onamandla) uhlala uvinjiwe. Ngakho-ke, udinga ukudla ushizi wekotishi ngama-carbohydrate, ngenxa yokuthi inkomba ye-GI iyancipha. Kodwa-ke, lokhu akuhlali kubangela impendulo ye-insulin.
Ngakho-ke, uma uhlanganisa ingxenye yobisi lwe-skim nemikhiqizo ene-GI ephansi, khona-ke inkomba yabo ye-glycemic izokwanda ngokushesha kakhulu. Ngakho-ke, labo abathanda ukudla iphalishi nobisi kufanele bazi ukuthi okuqukethwe kwekhalori yesitsha esinjalo kuzoba phezulu kakhulu.
Ngakho-ke, noma yimuphi umkhiqizo wobisi ufaka isandla ekukhulisweni kwe-insulin. Kodwa-ke, amaprotheni obisi uma eqhathaniswa nokunye ukudla kwamaprotheni kunikeza impendulo engabalulekile ye-insulin. Okuwukuphela kwento eyingqayizivele yi-Whey. I-serum yesifo sikashukela sohlobo 2 ingadliwa ngoba umkhiqizo une-GI ephansi ne-AI.
Ucwaningo olwenziwe ngesifo sikashukela sohlobo 2 lubonise ukuthi lapho kudliwa amaprotheni e-Whey, impendulo ye-insulin yanda yaba ngu-55%, futhi impendulo yeglucose yehla yaya ku-20%. Lezi zifundo zifaka phakathi isinkwa nobisi (0.4 L) ekudleni, ngenxa yalokho i-AI inyuke yaya kuma-65%, kuyilapho izinga likashukela lihlala lifana.
Kodwa uma inani elifanayo lobisi lidliwa nge-pasta, khona-ke i-AI izonyuka ngo-300%, noshukela wegazi uzohlala ungashintshiwe. Kuze kube manje, isayensi ayazi kahle ukuthi kungani ukusabela okunjalo kobisi kucasulwa. Kodwa-ke, akunakushiwo ukuthi imikhiqizo yobisi enenkomba ye-insulin ehamba phambili ekuhopheni kakhulu kanye noshukela.
Iyini inkomba ye-insulin ezotshela uchwepheshe kuvidiyo ekulesi sihloko.
