Ukudla kwezinkomba kwe-Glycemic: ukubuyekezwa kanye nemiphumela yokunciphisa isisindo

Ukudla okusekwe enkombeni ye-glycemic yokudla kusebenza kakhulu futhi kunokubuyekezwa okuningi okuhle. Wathola ukuthandwa kwakhe ngenxa yokudla okwandisiwe kwemikhiqizo ekuvumela ukuthi wakhe imenyu egcwele ukunambitheka.

Ukudla kwe-GI kuyafana ezimisweni zokudla okufanele. Ungaphungula isisindo amasonto ama-3-4 ngamakhilogremu ayi-10-12, futhi lokhu ngaphandle kwemikhawulo ekhethekile. Kukhona umshini wokubala ku-Intanethi ongawubala kalula inkomba ye-glycemic yanoma yimuphi umkhiqizo.

Ngezansi sizocabanga ngomqondo we-GI, izindlela zokukhetha ukudla, uhlu lokudla "okwenqatshelwe" futhi sikhulume ngemigomo yokudla kulokhu kudla.

Inkomba ye-Glycemic

Inkomba ye-glycemic iyinkomba yedijithali yesilinganiso sokuqhekeka kwama-carbohydrate emzimbeni womuntu. Umkhiqizo ngamunye une-GI yakhe. Ngaphansi, kunokudla okuncane kuqukethe i-carbohydrate.

Kepha umuntu ophelelwa isisindo kufanele abhekele ukuthi ngokuhambisana komkhiqizo (kusebenza nezithelo nemifino), inkomba ye-glycemic ingakhula. Ungenzi iziphuzo zezithelo futhi usebenzise amazambane abunjiwe.

Okunye ukudla akunayo i-GI, kepha lokhu akusho ukuthi kungenzeka ukuthi kukhona ekudleni. Kufanele unake okuqukethwe kwekhalori kokudla. Ngakho-ke i-lard, i-oyili, amantongomane nososo kune-GI ephansi, kepha okuqukethwe kwabo kwekhalori akufaki ubukhona bemikhiqizo enjalo ekudleni. Kulokhu, ungaphendukela osizweni se-inthanethi esibonisa okuqukethwe kwe-khalori yokudla.

Inkomba ye-glycemic ihlukaniswe izigaba ezintathu:

• kuze kufike kuma-50 PIECES - aphansi;
• I-50 - 70 PIERES - phakathi;
• ngaphezulu kwe-70 PIERES - ephezulu.

Ukusuka ekudleni, ukudla okune-GI ephezulu kufanele kuqedwe ngokuphelele.

Izimiso zokudla

Izimiso zokudla zilula impela - ukudla kufanele kube okokuphamba, izikhathi ezi-5-6 ngosuku. Ukudla kokugcina okungenani amahora amabili ngaphambi kokulala. Ukudla uketshezi kwansuku zonke okungenani kwamalitha amabili.

Ngenxa yohlelo lokudla okunempilo, umuntu akazizwa elambile, okuyinto etholakala kokunye ukudla okuningi. Ukudla okuphambili ezinsukwini zokuqala eziyi-14 kufanele kube ukudla okune-GI ephansi, ngeviki lesithathu ungafaka ukudla nge-GI evamile kwimenyu, kepha kungabi ngaphezu kokukabili noma kathathu ngesonto. Namathela le mithetho kuze kutholakale umphumela oyifunayo.

Ukudla kukinkomba ye-glycemic kunokubuyekezwa okuhle kuphela, kokubili phakathi kokulahlekelwa isisindo kwabantu naphakathi kwezazi zezempilo. Lokhu kungenxa yokudla okulinganiselayo, okuhlosiwe hhayi kuphela ekunciphiseni isisindo, kodwa nasemsebenzini onempilo wayo yonke imisebenzi yomzimba.

Ukudla kwansuku zonke kufanele kuqukathe:

1. izithelo
2. imifino
3. okusanhlamvu;
4. inyama noma inhlanzi;
5. imikhiqizo yobisi nemikhiqizo yobisi.

Ukunamathela ekudleni okunjalo, umuntu akagcini nje ngokulahlekelwa isisindo, kodwa futhi unomphumela onenzuzo emzimbeni wonke.

Imikhiqizo

Lapho sincipha isisindo, sivame ukuzizwa silambile. Ngokudla kwenkomba ye-glycemic index, umuntu akazizwa engathandeki kangako, ngoba ukhiye wokunciphisa isisindo udla amahlandla ayisihlanu ngosuku ngezingxenye ezincane.

Ungakhohlwa ngokubalwa kilojoule odliwayo. Kulokhu, umshini wokubala uzosiza. Uma ukhetha ukudla nge-GI ephansi, cishe wonke umuntu unokuqukethwe okune-khalori okuncane, ngaphandle kwembewu, amantongomane, inyama enamafutha nenhlanzi.

Izithelo kufanele zifakwe ekudleni kwasekuseni ukuze ushukela oziqukethe uqunjwe ngokushesha ngumzimba. Lokhu kuzosekelwa ukusebenza komzimba, okwenzeka engxenyeni yokuqala yosuku.

Uhlu lwezithelo eziphansi ze-GI lubanzi kakhulu:

• i-apula;
• iplamu;
• eliphakathi kwe;
• I-Apricot
• raspberries;
• Ama-Strawberry
• zonke izinhlobo zamawolintshi;
• i-Persimmon;
• ugqumugqumu;
• ama-currants amnyama nabomvu.

Imifino kufanele inqobe ekudleni kwansuku zonke futhi ithathe cishe isigamu semenyu yansuku zonke. Amasaladi, izifundo zokuqala nezitsha eziyinkimbinkimbi eziseceleni zingalungiswa kusuka kubo. Imifino ene-GI kuze kufike ema-50 PIERES:

1. isitshalo seqanda
2. anyanisi;
3. zonke izinhlobo iklabishi;
4. ugarlic
5. Utamatisi
6. ikhukhamba
7. isithombo;
8. upelepele - luhlaza okotshani, obomvu, okumnandi;
9. ubhontshisi (hhayi okheniwe);
10. zucchini.

Amazambane kanye izaqathi ezibilisiwe kufanele zingafakwa ekudleni, ngoba i-GI yazo ingaphakathi kwama-85 PIERES. Kepha izaqathi ezintsha zinesikhombi samayunithi angama-35 kuphela.

Ukukhetha izinhlamvu zokusanhlamvu kufanele kusondele kuzo ngokucophelela, ngoba eziningi ziphezulu ngamakhalori futhi zine-GI ephakathi nephezulu, kungcono ukusebenzisa umshini wokubala wekhalori. Okulandelayo kuvunyelwe:

• irayisi (nsundu);
• ibhali le-pearl;
• i-buckwheat;
• izigaxa zebhali;
• oatmeal.

Kuwo wonke okusanhlamvu, i-GI encane kunazo zonke kubhali lweparele yiyunithi engama-22. Ngasikhathi sinye, ucebile ngamavithamini nangamaminerali. Noma yikuphi okusanhlamvu kufanele kuphekwe emanzini, ngaphandle kokufaka ibhotela. Kungathathelwa indawo inani elincane lemifino.

Inyama nenhlanzi kuqukethe amaprotheni abalulekile, anokugaya kalula. Imikhiqizo evela kulesi sigaba ikhethiwe engenawo amafutha, isikhumba sikhishwe kubo. Kuvunyelwe:

1. inyama yenkukhu;
2. inyama yenkomo;
3. i-turkey;
4. inyama yomvundla;
5. inyama yenkomo nenkukhu;
6. ulimi lwenyama yenkomo;
7. izinhlanzi zezinhlobo ezinamafutha amancane - i-hake, pollock, perch, cod.

Imikhiqizo yobisi nobisi olunoshukela ingaba isidlo sakusihlwa esidlula, ingilazi ye-kefir izowususa ngokuphelele umuzwa wendlala. Kuvunyelwe:

• ubisi lwe-soy, skim, luphelele;
• ukhilimu onokudla kwama-10%;
• kefir;
• iyogathi;
• iyogathi engafakiwe;
• ushizi wekotishi;
• ushizi we-tofu.

Ngokwakha ukudla okuvela emikhiqizweni engenhla, ungasusa isisindo ngokweqile ngesikhathi esifushane.

Ukuncoma okwengeziwe kokudla okunempilo

Ushukela ngaphansi kokuvinjelwa okuqinile kokudla kwe-GI. Kuvunyelwe ukufaka ushukela uju, kepha ngenani elincane, hhayi ngaphezu kwesipuni esisodwa ngosuku. Imvamisa, uju lwemvelo yezinhlobo ezithile (i-acacia, i-chestnut, i-linden) ine-GI yama-unit angama-50. Ingasetshenziswa futhi ekubhaka.

Kuyaqapheleka ukuthi lokhu kudla kungashiyi imikhiqizo kafulawa ekudleni. Into esemqoka ukuthi imikhiqizo ibhakiwe kusuka ku-rye, i-oat noma ufulawa we-buckwheat. Okujwayelekile nsuku zonke kuzoba ngama-50 amagremu.

Iziphuzo zokunambitha nezinye izitsha zavumela oswidi abahlukahlukene. Ungawathenga kunoma yiliphi ikhemisi noma esitolo, emnyangweni wabanesifo sikashukela. Ukwenza i-sweetener ingagcini nje ngokunambitha, kepha futhi ibe wusizo, ungakhetha i-stevia. Simnandi kakhulu kunoshukela futhi ekuqukweni kwawo izinto eziningi ezisebenzayo zamavithamini nawokulanda umkhondo:

1. ama-amino acid;
2. Vitamin A
3. Vitamin C
4. Vitamin E
5. uvithamini K;
6. i-chrome;
7. i-zinc;
8. potaziyamu
9. calcium
10. selenium.

IStevia ilusizo nasoshukela nakwezinye izifo.

Kwividiyo ekulesi sihloko, isihloko sokudla kwe-GI siyaqhubeka.