Imikhiqizo enenkomba ephansi ye-glycemic: izithelo, ama-carbohydrate, itafula labanesifo sikashukela

Labo bantu abafuna ukuba nesibalo esincane nempilo enhle bazibonele ngawabo ukuthi amakhalori adinga ukusetjenziswa ngokuqondile ngokusetshenziswa kwawo. Ngemuva kwakho konke, kuya ngamakhalori ukuthi ngabe amaphawundi angeziwe azohlala emzimbeni noma cha.

Kuzincomo zabadliwayo namuhla ungathola umbono we "glycemic index". Abaningi abazi ukuthi yini efihliwe ngemuva kwalesi sisho nokuthi yini indima yemikhiqizo ekudleni kwabantu enenkomba ye-glycemic index (GI) ephansi.

Umphumela we-glycemic index kumetabolism emzimbeni

Ukwenza kube lula ukuyiqonda le ndaba, okokuqala kufanele ufunde ngeqhaza lokwenza izinto ekusebenzeni kahle komzimba. Kuvela ukuthi ama-carbohydrate angaba nenkomba ephansi ye-glycemic. Wonke umuntu uyazi ukudla okufana noshukela nesitashi, womabili lawo angama-carbohydrate.

Kunoshukela:

• Ukukhishwa:
  • i-lactose
  • maltose
  • sucrose;
• monosaccharides:
  • i-fructose
  • galactose
  • ushukela

IGlucose itholakala ngobuningi bezithelo, imifino kanye nezinhlamvu. Imithombo ye-fructose ushukela nezithelo. Ama-Galactoses ubisi nemikhiqizo yobisi.

I-polysaccharide (pectins, fiber, isitashi) yakhiwa kusuka kumamolekyuli ama-monosaccharide amaningana. Ngokungafani ne-fiber, edonswa kabi ngumzimba, isitashi sizwa kahle kuyo. Kodwa-ke, i-fiber idlala indima enkulu ezinqubweni ze-metabolic.

Zonke lezi zinto azigcini nje ukondla umzimba ngamandla, kodwa futhi zibangela ukukhuluphala ngokweqile. Kungakho kudingekile ukuhlukanisa ama-carbohydrate “ayinkimbinkimbi” azuzisayo futhi “alula” ayingozi.

Eyokuqala itholakala ngezithelo, imifino, nokusanhlamvu okuphelele. Ngakho-ke, le mikhiqizo kufanele ibe izingxenye eziyimpoqo zokudla komuntu kwansuku zonke. I-glucose iyinto ebaluleke kakhulu yomsebenzi ophelele futhi ovumelanayo womzimba. Ifakwe kahle futhi ihlinzeka ukusebenza kwezinhlelo zenhliziyo nezinzwa. Izidingo zamandla zamaseli wezinzwa zingagculiswa kuphela nge-glucose ... yingakho kunconyelwa ukusebenzisa ukudla okune-glucose ephezulu ezimweni ezicindezelayo, esimweni sokukhubazeka, kanye nokuphelelwa amandla.

Iqiniso lokuthi i-glucose iqukethe inani elikhulu kumajusi nezithelo yaziwa yiwo wonke umuntu, kodwa futhi ikhona kushukela elijwayelekile. Ngendlela, ushukela uwukuphela kwengxenye ebalulekile ekulo mkhiqizo.

Azikho izinto zokulandela umkhondo noma amavithamini kushukela. Ngemuva kokuthi umuntu adle okuthile okumnandi, izinga likashukela wegazi likhuphuka ngaso leso sikhathi, futhi lokhu kuholela ekukhulisweni kwe-insulin ngokwengeziwe. Le hormone kufanele ilethe ushukela wegazi ube yinto evamile.

Kungakho ngemuva kokudla ikhekhe noma uswidi, indlala ingena ngokushesha. Futhi uma kudliwa isithelo esinezinkomba eziphansi ze-hypoglycemic, isifiso sokudla sivele maduze. Lokhu kungenxa yokuqukethwe okuphezulu kwe-fructose ne-fiber. Lezi zinto azikukhiqizi ngokushesha ukukhiqizwa kwe-insulin futhi zihlala egazini isikhathi eside, kuyilapho isilinganiso soshukela naso sikhuphuka.

Kungakho, lapho kuthuthukiswa zonke izinhlobo zokudla, izazi zezempilo aziqondisi kuphela ngokuqukethwe kwekhalori yokudla, kepha futhi nenkomba yazo ye-glycemic. I-GI yinkomba efanekisa izinga lokuguqulwa kwama-carbohydrate abe ushukela.

Izibalo zilula kakhulu: umuntu uzizwa egcwele isikhathi eside, ukuguqulwa kancane kwama-carbohydrate kube ushukela kanye nokuphambene nalokho. Ngakho-ke isiphetho: the engezansi inkomba ye-glycemic yokudla, umuzwa wokulamba ungafiki ngemuva kokukudla.

Iphuzu elibaluleke ngokulinganayo ukukhuphuka kwe-glucose yegazi ngemuva kokudla ukudla nge-GI ephezulu, okujwayelekile kudlulwa kakhulu. Ukudla okunjalo kuhlala kubangela ukukhiqizwa okwandayo kwe-insulin, okuholela ekwakhekeni kwamafutha. I-Hyperglycemia ivame ukuholela kwisifo sikashukela kanye nokukhuluphala, ngakho-ke kubaluleke kakhulu ukwazi ukuthi yini ushukela wegazi kubantu abadala.

Isifo sikashukela yisifo esibi sohlelo lwe-endocrine, okunzima ukuselapha futhi siholele ekushintsheni okungaguquki emzimbeni. Ukuzivikela emiphumeleni enjalo, udinga ukudla izithelo eziningi, imifino, i-fiber; yidla ngokwengxenye encane bese unaka inkomba ye-glycemic index yokudla kusuka ekudleni.

Ungakunaki ukuvocavoca umzimba okujwayelekile, ngenxa yokuthi umzimba usheshisa izinqubo ze-metabolic, kudala umzimba omncane futhi kunciphise nengozi yesifo sikashukela. Ukugcina ukwakheka okuhle, kunconywa ukuthi udale imenyu yansuku zonke okufanele ifake ukudla okuphansi kwe-GI.

Iyiphi inkomba ebhekwa njengephansi?

Konke okudliwa ngumuntu kungahlukaniswa ngamaqembu amathathu ngokuya nge-GI:

• kufika emaunithi angama-55 - i-GI ephansi;
• Amayunithi angama-56-69 - i-GI ephakathi;
• Amayunithi angama-70 nangaphezulu - i-GI ephezulu.

Ukuhlanganisa imenyu yansuku zonke kanye nokudla, kunetafula ephelele ephelele lapho, ngaphandle kwamanani enkomba ye-glycemic, okuqukethwe kwekhalori kwemikhiqizo nakho kukhonjisiwe.

Ithebula le-GI lemikhiqizo namakhalori abo