I-Insulin Ukudla Index: Ishadi Eliphansi neliphezulu Le-Index

Kaningi kulezi zinsuku, umqondo omusha ngathi, inkomba ye-insulin yemikhiqizo yokudla (i-AI), sekukhulunywa ngayo ezincwadini ezikhethekile nasezindabeni zezokwelapha. Kuyadingeka ukuqonda leli gama futhi uqonde ukuthi inkomba ye-insulin ihluke kanjani kwinkomba ye-glycemic.

Ama-indices akhonjisiwe angumqondo ohlobene futhi awanakubhekwa ngokuhlukile komunye nomunye:

• Inkomba ye-glycemic iyindlela yokuthi inqubo yokugcwala kwegazi lomuntu noshukela yenzeka ngokushesha kangakanani;
• inkomba ye-insulin ikhombisa isilinganiso sokukhiqizwa kwe-insulin, okudingeka ukuthathwa kokudla kwekhwalithi ephezulu.

Wonke umuntu kade azi ukuthi inqubo yokudla nokugaya ukudla ihlala ihambisana nokwanda kwamazinga kashukela, kanye ne-postprandial glycemia. I-glycemia eshesha ngokweqile ayifiseleki ngokweqile, ngoba kuholela eqinisweni lokuthi amangqamuzana akhiqiza i-insulin abuthaka kakhulu, futhi umzimba wonke awukwazi ukubekezelela ukumuncwa kweglucose.

Uma kwenzeka isimo esifanayo ngokuhambisana nesizinda sesifo sikashukela, ke ezimweni ezinjalo ukusebenza kwamaseli we-beta kungadala izikhathi ezinde kakhulu lapho amazinga aphezulu kashukela nezinhlanganisela zawo zibonwa egazini.

Ngalesi sizathu, kunobungozi obukhulu obuhambisana nokusetshenziswa kokudla okuphezulu kuma-carbohydrate. Kubaluleke kakhulu ukuzama ukukhawulela ukusetshenziswa kwalawo kuphela abangela ukuqhuma okukhulu kwe-glycemia.

Ngisho nokudla okucishe kufane kwisisindo nangama-kilojoule angaziphatha ngendlela ehlukile. Uma okunye ukudla kungadala ngokushesha kakhulu izinga le-postprandial glycemia, khona-ke abanye basebenza ngokulinganisela futhi kancane kancane.

Inketho yesibili emnene futhi iphephe kakhulu ngokomzimba ngokwe-glycemia. Ukubonisa umehluko kokudla okunjalo, kwahlongozwa ukusebenzisa umqondo we-glycemic index.

Uma uhlola imikhiqizo ngezakhi zawo ezinempilo nokunempilo, kubalulekile ukuthi ungabheki nje i-glycemia elandelayo ye-postprandial, kepha futhi nokuthi uluphi uhlobo lomthwalo ozonikezwa umzimba ukuze uhlakulele i-insulin ngokufanele ukuze kuthathwe ukudla.

I-insulin yi-hormone yesimo sokuqongelela. Ngalesi sizathu, ukukhiqizwa kwaso ngokweqile akubangeli nje ukuthi umzimba uqongelele amanoni, kodwa futhi akwenzi ukuthi kungashiswa amanoni omzimba.

Izici zama-insulin kanye nama-glycemic indices

Njengomthetho, kunobudlelwano obusondelene nobulinganayo phakathi kwenkomba ye-glycemic ne-insulin. Ngobuningi bamacala, njengoba inkomba ye-glycemic inyuka, inkomba ye-insulin nayo iyanda.

Ngalesi sizathu, abantu abafuna ukunciphisa umzimba kufanele badle kuphela ukudla okuphansi ngokwe-glycemia. Lokhu ngeke kubangele ushintsho kushukela wegazi kanye namazinga e-insulin, ngokulandelana.

Noma kunjalo, lokhu kuncika akudingekile kuyo yonke imikhiqizo yokudla. Njengomphumela walolu cwaningo, kuye kwafakazelwa ukuthi ukudla okune-protein enamafutha amaningi enama-carbohydrate kunempendulo ye-insulin ngokweqile isilinganiso se-glycemic yalo mkhiqizo. Ukusuka kuleli phuzu, ubisi lubhekwa njengeyingozi kakhulu, ngoba inkomba yalo ye-insulin iphindwe izikhathi ezi-2 kune-glycemic.

Ukuchaza into enjalo kunzima kakhulu, ngoba ngakolunye uhlangothi, ukukhuphuka kwezinga le-insulin emzimbeni iba isihluthulelo sezinga eliphansi le-postprandial glycemia.

Ngakolunye uhlangothi, ukuthola lo mphumela, umzimba uzodinga ukuqeda amaseli alo we-pancreatic beta, okuba yimfuneko eqondile yokwenziwa kwesifo sikashukela sohlobo 2.

Ukwanda okungalingani kwenkomba ye-insulin kungachazwa iqiniso lokuthi i-insulin ingumsizi hhayi kuphela ekwamukelweni kwama-carbohydrate. Kusadingeka ama-amino acid emisipha ebamba iqhaza inqubo yokumba ukudla kwe-carbohydrate.

Uma i-insulin iphakanyisiwe, lapho kusetshenziswa amaprotheni, kukhipha i-glucagon esibindini somuntu, okudala ukwanda koshukela wegazi. Uma kumuntu ophilile lokhu akuyona inkinga, khona-ke umuntu onesifo sikashukela angaba nezinkinga zempilo. Ku-mellitus yesifo sikashukela, lapho wonke umshini wokuphila uphukile, umzimba wesiguli udinga ukubhekana nalo umthwalo owengeziwe wakhe. Ivezwa yi-glucagon efanayo, ekhiqizwa ngaphansi kwethonya le-insulin.

Amaqembu amakhulu womkhiqizo we-insulin

Umuthi uhlukanisa amaqembu amathathu wokudla ngezinga le-index yawo ye-insulin:

1. ngezinga eliphakeme kahle le-AI. Leli qembu lifaka isinkwa, ubisi, amazambane, isikhathi sokuphumula sezimboni, ama-yoghurts, kanye ne-confectionery;
2. ngezinga eliphakeme ngokulinganayo (eliphakathi nendawo). Lokhu kufaka izinhlanzi zezinhlobonhlobo zenyama nenyama;
3. i-AI ephansi. Lawa amaqanda, i-granola, i-buckwheat ne-oatmeal.

Uma uyazi futhi ukhumbula inkomba ye-glycemic yokudla okuyisisekelo, khona-ke lokhu kuzosiza ekutholeni umsoco walabo bantu abasebenzisa iphampu ye-insulin. Lokhu kuzobanika ithuba lokubikezela ngokunembile isidingo se-insulin. Ngaphezu kwalokho, kubaluleke kakhulu ukubheka hhayi kuphela inani lama-carbohydrate, kodwa futhi nenani lamandla abo.

Ukufingqa, singasho ukuthi inkomba yokudla ye-glycemic iyodwa ayikwazi ukubizwa ngokuthi inkomba yenani le-insulin edingekayo ekutholweni kwalo kanye nomthwalo kumanyikwe. Lokhu kubhekwa okubaluleke kakhulu kubaluleke kakhulu ngokungathi sína. Ikuvumela ukuthi ulawule ngokwanele i-insulin therapy ekuthuthukiseni isifo sikashukela sanoma yiluphi uhlobo.

Ngaphezu kwalokho, lokho kudla okunokuqukethwe okune-carbohydrate okulingana njalo akubangeli ukukhuthaza ngokulinganayo kokukhiqizwa kwe-insulin. Isibonelo, ingxenye ye-amazenergetic yamazambane noma ye-pasta inama-carbohydrate angaba ngu-50, kepha inkomba ye-glycemic yamazambane iphindwe izikhathi ezintathu kune-pasta.

Yinkomba ye-insulin nempendulo ye-insulin esiza ukuqonda inani lokudla. Kubalulekile ukuqaphela ukuthi awukwazi ukunganaki inkomba ye-glycemic. Ukuhlukaniswa okufanele kokudla ngokwethebula le-index ye-insulin kulezo zimo lapho kunesidingo sokuziphatha okulungiswa kokudla kulabo abanenkinga yesifo sikashukela sohlobo 1.

Njengamanje, kunesidingo sokuqhubeka nocwaningo kulolu daba, kepha inkomba ye-glycemic iyona nqubo efanele kunazo zonke yokuhlukanisa imikhiqizo kanye nesibikezelo somthwalo ongaba khona emzimbeni.

Index neThebula Lomkhiqizo

Ithebula kungenzeka kokunquma inkomba ye-glycemic ne-insulin yemikhiqizo yokudla (ngakunye kokusetshenzelwa okungama-240 kcal)