Inkomba ye-glycemic iyindlela yokubonisa ekhombisa izinga lapho umkhiqizo uthinta khona isilinganiso sokwanda koshukela wegazi ngemuva kokuwusebenzisa ekudleni.
Isikhathi sokuqala lesi sisho sisetshenziswa emuva ngo-1981. Yakhiwa nguprofesa waseCanada noPh.D. David Jenkinson. Wenza ucwaningo lwesayensi, okwathi phakathi lapho kwembulwa ukuthi umkhiqizo ngamunye ungathinta umzimba womuntu ngendlela yawo.
Imikhiqizo ephezulu ye-Glycemic Index
Inani lenkomba ye-hypoglycemic yomkhiqizo ngamunye lihambisana nesilinganiso sama-carbohydrate ne-fiber kuwo, kanye nokuba khona kwe-lactose ne-fructose, ukuba khona kwamaprotheni namafutha. Konke lokhu kubalulekile futhi uma isiguli sizosebenzisa isikhathi sokudla, noma kunalokho, uma kuwukudla ngokwenkomba ye-glycemic.
Enye inkomba ye-GI incike kwindlela nekhwalithi yokwelashwa okushisa kwemikhiqizo, lokhu kufanele kubhekwe lapho kulungiswa imenyu.
Ukudla okunenani eliphakeme lesikhombisi kudonswa ngokushesha emzimbeni, kuyilapho ukugcwala kweglucose egazini kukhuphuka kakhulu, ngenxa yalokho i-pancreas kufanele ihlanganise i-insulin ngokwengeziwe ukuze ikhiphe leso simo.
Ukuwohloka okunjalo, ngokusho kochwepheshe abaningi, kungaholela ekwandeni kwesisindo somzimba, izinkinga emsebenzini wenhliziyo, kanye nezifo ezahlukahlukene zesimiso sezinzwa.
Imikhiqizo elandelayo inenkomba ephezulu ye-hypoglycemic:
- isinkwa esimhlophe - 85;
- amazambane athosiwe - 95;
- ilayisi elimhlophe - 83;
- amaswidi - 75;
- uju - 90;
- amakhekhe - 88.
Ukudla kwezinkomba eziphansi ze-hypoglycemic
Imikhiqizo lapho le nkomba ingama-55 noma ngaphansi, uma igxiliwe emzimbeni, iholela ekukhuphuleni kahle kwamazinga kashukela futhi ayithakwa kancane emgodini wokugaya ukudla. Lokhu kungenxa yokuthi ukwakheka kwabo kufaka ama-carbohydrate ayinkimbinkimbi, athi, ngesenzo sama-enzyme, abole kancane kancane. Kunoma yikuphi, udinga imininingwane ekhombisa ngokuphelele ukuthi yikuphi ukudla okunenkomba ye-glycemic ephansi.
Ukudla okunjalo kulungele labo bantu abafuna ukunciphisa umzimba futhi banciphise isisindo, ukudla okunenkomba ephansi kulingana ngokuphelele necebo lokunciphisa isisindo. Ngaphezu kwalokho, lokhu kudla kunganciphisa indlala isikhathi eside.
Ukudla kwezinkomba eziphansi ze-hypoglycemic:
- imifino - kusuka ku-10 kuye ku-40;
- ibhali leparele - 22;
- ubisi lwemvelo - 26;
- izithelo - kusuka ku-20 kuye ku-40;
- amantongomane - 20;
- amasoseji - 28.
Udokotela weSayensi, usosayensi uDavid Ludwig waphetha ngokuthi abantu abadla ukudla okunenkomba ephezulu ye-hypoglycemia, badla ama-kilojoule angama-80% usuku lonke kunalabo abanokudla okungaphansi kwenkomba.
Lokhu kungenxa yokuthi ngokunyuka ngokushesha kwe-glucose yegazi, okuqukethwe kwe-norepinephrine kuyakhuphuka, okuvuselela isifiso sokudla futhi kugqugquzele umuntu ukuthi adle okunye, ngokungafani nemikhiqizo enenkomba ephansi.
Yini okufanele idliwe yinkomba ye-glycemic index
Umgomo oyinhloko wokudla ukudla ukunciphisa ukukhawulwa kwama-carbohydrate alula emzimbeni, anamandla okubangela ukwanda okungathandeki kokuhlushwa kweglucose. Ukufeza lokhu, umuntu kumele aguqule isidlo.
Ukudla kwenkomba ye-glycemic kuphakamisa ukuthi ukudla kufanele kuthathwe ngezingxenye ezincane njalo emahoreni amathathu, okungukuthi, udinga ukuba nesidlo sasekuseni, isidlo sasemini nesidlo sakusihlwa, kanye naphakathi kokudla okulula. Futhi ngakho-ke udinga ukudla njalo, ukuze uzizwe uphilile njalo futhi ulondoloze isimo esidingekayo.
Ukudla okunjalo ku-index ye-glycemic kuzokwenza ukuthi ulahlekelwe ngamakhilogremu angeziwe ngaphandle kokuthuthumela okunamandla emzimbeni, futhi ngokwesilinganiso, njalo ngeviki ungasusa ikhilogremu elilodwa lamafutha.
Okwalabo abanelisekile ngomphumela ohamba kancane, cishe imenyu elandelayo ilungile:
- Ukudla kwasekuseni, kuthathwa ingilazi yobisi lwe-skim ne-oatmeal enamagilebhisi omisiwe namaapula.
- Ukudla kwasemini - isobho semifino, ucezu lwesinkwa rye, itiye herbal kanye amaplamu ambalwa.
- Kwisidlo sakusihlwa - inyama ebondayo noma ibele lezinkukhu, i-pasta kafulawa ne-bran, i-lentil-utamatisi isoso, isaladi, iyogathi enamafutha amancane.
Kokudla kwamaprotheni, inhlanzi enamafutha aphansi, ukudla kwasolwandle nenyama kukulungele kahle, ngoba ayinawo ama-carbohydrate. Inketho enhle ukusetshenziswa kwazo zonke izinhlobo zezinja (u-soya, ubhontshisi, uphizi, ibhali, udali).
I-pasta ejwayelekile kufanele ithathelwe indawo yimikhiqizo kakolweni ye-durum, ifaka inani elikhulu lamapheya, ama-apula, amaplamu, ama-apricots omisiwe, amapetshisi, amagilebhisi ekudleni. Kuyasiza futhi ukudla iklabishi, amakhambi, ushizi, ushizi wekhokho, ubisi, i-zucchini, amakhowe, utamatisi.
Imikhiqizo enenkomba ye-glycemic ephezulu ifaka ama-beet, izaqathe, amazambane, ummbila, uphizi, ama-noodle, ama-buckwheat, i-oats, ilayisi elimhlophe, amagilebhisi, imango, ubhanana ne-kiwi, futhi ngokuqonda okuningiliziwe, kuzofanela ufunde itafula lemikhiqizo ye-gi, sinayo esizeni.
Inkomba ephakeme kakhulu ye-glycemic yisinkwa, uju, ushukela, amakhabe, omisiwe, amakhabe, amabele ommbila, ushokoledi, inhlanzi enamafutha, inyama nenkukhu, utshwala, ukudla okusheshayo.
Kuyadingeka ukuzama ukuze ukudla kudle ngokudla okuningi ngangokunokwenzeka okuqukethe i-fiber, amakhekhe noshokoledi, kungcono ukufaka esikhundleni sezithelo ezintsha noma ezomisiwe.
Amamenyu angenhla ayalinganiselwa futhi angaguqulwa ukuze ahambisane nokuthandayo. Ekuqaleni, umzimba ungagcina uketshezi ngenxa yokwanda kwenani lama-carbohydrate. Kepha kancane kancane konke kuvama, nesisindo somzimba sifinyelela inani elifunayo.
Amaphuzu abalulekile:
- Uma ukudla okunjalo okwenziwa yinkomba ye-glycemic kusetshenziselwa ukulahleka kwesisindo, khona-ke kuyodingeka ukhumbule ukuthi okunye ukudla kungenzeka kube nenkomba encane ye-glycemic, kodwa ngasikhathi sinye inani elikhulu lamafutha, okusho ukuthi akufanele uwasebenzise. Lokhu kudla kufaka ezinye izinhlobo zamantongomane, kanye noshokoledi.
- Ungakuhlanganisi ukudla ne-glycemic index ehlukile, ephansi futhi ephakeme. Lokho, ngokwesibonelo, kumenyu yokudla kwasekuseni kungcono ukungadli iphalishi ne-omelette ndawonye. Kungcono ukudla iphalishi nesigaxa sezinkwa ezigcwele okusanhlamvu, bese ushiya impukane udle isidlo sasemini.
- Ngaphambi kokuzivocavoca umzimba, udinga ukuthatha ukudla okunesilinganiso, futhi ikakhulukazi i-glycemia ephezulu, ngoba kufanele incishwe ngokushesha futhi igculise amaseli omzimba ngayo yonke imfutho yezakhi zomzimba. Le ndlela iholela ekukhuthazeni ukukhiqizwa kwe-insulin, isiza ukubuyisela amandla nokuqongelela i-glycogen edingekayo kwimisipha.
- Isikhathi eside sokupheka, kulapho siba khona nenkomba yokugcina ye-glycemic, ngakho-ke kungcono ukungadli ukudla okuthosiwe. Musa ukusika ukudla kahle, ngoba ngesimo esinqunyiwe, ngokwesibonelo, izaqathe zinenkomba ephezulu ye-glycemic ukwedlula yonke. Futhi, le nkomba iphakeme ngokudla okushisayo kunokushisa okubandayo noma okubandayo.
