Inkomba ye-glycemic yetafula leHerbalife izoba wumthombo wolwazi oluhle kakhulu kwabanesifo sikashukela. Akuyona imfihlo kunoma ubani ukuthi ukondliwa okufanele nokunamathela ekudleni okukhethekile kungenye yezingxenye ezibaluleke kakhulu zokwelashwa okuphelele kwenqubo enjalo ye-pathological.
Imvamisa ngesifo sikashukela sohlobo 2, ukukhuluphala kuyakhula, okuphawuleka ikakhulukazi esiswini nasesinqeni.
Lokhu kutholwa kwesisindo kuvusa ukukhula kwesifo ngejubane elisheshayo. I-Herbalife ihlongoza ukwenza ushintsho ekudleni okujwayelekile, isebenzisa umsizi onjengethebula le-index ye-glycemic.
Yini ukondliwa okufanele kusuka kuHerbalife?
Isitha esikhulu sokudla okufanele, ngokusho kwabantu abaningi, ukwanda kwamafutha angenayo. Ngokwengxenye, lo mbono ulungile. Ukudla okunamafutha kuqukethe inani elikhulu lama-kilojoule, ngakho-ke kudla imikhiqizo enjalo ngamanani angenamkhawulo, ungadlula kalula isivamile sansuku zonke. Ngasikhathi sinye, abantu abaningi abafuna ukukhipha amakhilogremu angeziwe bakhohlwa ukuthi umzimba wethu udonsela inqwaba yamandla emithanjeni yezikhamzimba bese kuthi kuphela ngamaprotheni namafutha.
Kakade kuleli khulu leminyaka elidlule, ukuthambekela ekwandeni okusheshayo kwenani labantu abakhuluphele kuqale ukubonwa. Ukuhlolwa okuningi okwenziwa ngabachwepheshe bezokwelapha kukhombisa ukuthi umthombo wamandla ongabizi kakhulu emzimbeni womuntu ushukela egazini nasemangqamuzaneni.
Amandla amaningi la asetshenziswa ingqondo. Ukwehla noma ukuncipha kokudla ushukela emzimbeni kuzothinta kabi ukusebenza kwengqondo hhayi kuphela, kepha futhi nomzimba wonke. I-hormone i-insulin, ekhiqizwa ama-pancreas, inesibopho sokulawula amazinga kashukela.
Ukweqa ushukela ngosizo lwesibindi kuphenduka kube ngamafutha futhi kungafakwa kumaseli wamafutha ngendlela yamasentimitha angeziwe. Ngakho-ke, ukusetshenziswa ngokweqile kwama-carbohydrate alula kuyimbangela enkulu yokukhuluphala, njengoba ngokweqile kwabo ngokushesha kuphenduka ushukela. Uhlelo lwe-insulin, ngenxa yenani elikhulu le-glucose, lwehlisa ushukela wegazi bese liguqula okweqile kwalo ekubeni ngamafutha.
Kungenxa yesiphetho esinjalo sangochwepheshe bezokwelapha sokuthi umqondo we-glycemic index uvele, umongo wawo okuwukuthi ushukela usheshe wehle kanjani emzimbeni.
Indima ye-carbohydrate emzimbeni
Inkomba ye-glycemic ekudleni ihlinzeka ngokucatshangelwa kwama-carbohydrate umuntu awathola ngokudla, kanye nomphumela wawo eglucose legazi. Ngemuva kokunye ukudla, izithelo, i-confectionery noma eminye imikhiqizo, inani likashukela egazini liyakhuphuka.
Kumele kwaziwe ukuthi akuzona zonke izinhlobo zokudla ezikhulisa ngokulinganayo ukukhula kweglucose. Yingakho, ukondleka okufanele kufanele kuhloswe ekukhetheni imikhiqizo enenkomba ephansi ye-glycemic, engavuseleli ukukhuphuka okungazelelwe kwe-glucose futhi kungandisi umthwalo kuma-pancreas.
Kuze kube manje, ukudla okuhlukahlukene okungeyona kwe-carbohydrate kutholakala ukuthandwa okuthile. Abanye abantu bakulungele ukulahla ngokuphelele ama-carbohydrate ukuze kuqedwe ukukhuluphala.
Ngasikhathi sinye, kufanele kukhunjulwe ukuthi le ndlela iholela ekubulambeni kwe-carbohydrate, ngenxa yalokho ubuchopho bomuntu nazo zonke izitho nezinhlelo zangaphakathi kungasebenzi kumodi ephelele.
Wonke ama-carbohydrate ahlukaniswe izinhlobo ezimbili eziyinhloko:
- Elula (okusheshayo) - lawo aqukethe ushukela omsulwa. Lapho sebedla ama-carbohydrate anjalo, bagaywa ngokushesha ngumzimba, okwenza bakhuphuke kakhulu ushukela wegazi. Imikhiqizo equkethe inani elikhulu lama-carbohydrate alula ayadingeka kulabo bantu abasebenza kanzima ngokomzimba noma ukucindezelwa okukhulu kwengqondo. Njengoba umzimba wabantu abanjalo udinga amandla akhuphukile. Kulokhu, lonke ushukela luzosetshenziswa ngokuphelele amaseli womzimba, ngaphandle kokuguqula lube ngamafutha. Kumuntu ojwayelekile, ukusetshenziswa kwama-carbohydrate alula njalo kuzodala ukukhuluphala, ukuguquka kwemizwelo futhi kungaholela ekuluthweni kwamaswidi.
- I-Complex (slow) - ama-carbohydrate aqukethe lawo mashukela adonswa kancane ngumzimba, ngaphandle kokubanga ukuvela okungazelelwe kushukela wegazi. Ngenxa yama-carbohydrate ahamba kancane, inani elifanele likashukela emzimbeni liyagcinwa futhi namandla adingekayo ekusebenzeni komuntu okujwayelekile ahlala egcwaliswa.
Ama-carbohydrate alula atholakala kukho konke ufulawa nokudla okumnandi, amajusi, nemifino ebilisiwe nezithelo.
Ama-carbohydrate ayinkimbinkimbi angatholakala okusanhlamvu nasezwaneni, ku-cottage shizi nakweminye imikhiqizo yobisi, imifino emisha nezithelo.
Kuyini ukudla okufanele?
Ukuze wenze ukudla okuhle, kufanele usebenzise itafula elibonisa i-glycemia yemikhiqizo.
Impendulo ye-insulin yomzimba incike ngqo kuzinga le-glycemic index yokudla okudliwayo.
Lapho inkomba ikhuphuka kakhulu, kuya kancane uma kukudla ukudla okunjalo.
Kuze kube manje, izinhlobo ezilandelayo zemikhiqizo ziyahlukaniswa:
- inkomba ye-glycemic ephansi - ukusuka ku-10 kuye ku-54ꓼ
- ngenkomba ejwayelekile ye-glycemic - kusuka ku-55 kuye ku-69ꓼ
- ngenkomba ye-glycemic ephezulu - kusuka ku-70 nangaphezulu.
Ukudla Okuphezulu Kwe-Glycemic Index:
- Isinkwa nepasta kusuka kufulawa we-premium (80-85).
- Amakhukhi, ama-khekhe namakhekhe (kusuka ku-80 kuye ku-100).
- Ubisi oluvinjelwe (80).
- U-ayisikhilimu (85).
- Ijusi emasakeni (kusuka ku-70).
- Ubhiya (110).
- Ubisi Chocolate (70).
Ukudla Okuphansi Kwe-Glycemic Index:
- imifino emisha kakhulu - iklabishi elimhlophe, u-anyanisi, utamatisi, upelepele oluhlaza, ulethisi, ukhukhamba - onenkomba ye-glycemic esukela kumaphuzu ayi-10 kuye kwangama-25;
- ama-beet abilisiwe, i-zucchini, amazambane, ubhontshisi - kusuka ku-40;
- ubisi, ukhilimu onamafutha aphansi kanye neyogathi yemvelo - kusuka ku-30. ISerum nayo ivunyelwe uhlobo 2 lwesifo sikashukela - kusuka ku-20.
Ngaphezu kwalokho, izithelo ezintsha namajikijolo anenkomba ye-glycemic ephansi, kuya ngezinga lobumnandi (amagilebhisi, ama-raspberries, ipiki, i-apula, i-tangerines, i-kiwi, amagilebhisi) - kusuka ku-22 kuye ku-50.
Ungayisebenzisa kanjani itafula elinenkomba ye-glycemic yemikhiqizo uzotshela ividiyo ekulesi sihloko.
