Yini inkomba yemikhiqizo ye-glycemic: Ithebula le-GI

Lapho ukhetha imikhiqizo, kubalulekile ukunaka ukudla kwabo kwe-GI. Kukhombisa ukuthi umkhiqizo othile uliguqula kangakanani ushukela egazini.

Njengoba wazi, ama-carbohydrate ahlukaniswe "ngokushesha" futhi "kancane". Ama-monosaccharides noma ama-carbohydrate asheshayo adonswa kalula, okudala ukwanda okukhulu koshukela wegazi. Uma i-glucose ingabandakanyeki ngokushesha ekusebenzeni ngokomzimba, umzimba ushiya la mandla “esitokisini”, esivezwa ngesimo sokufakwa kwamafutha.

Umzimba udonsa ama-polysaccharides noma ama-carbohydrate aphambili isikhathi eside, kancane kancane unikeza umzimba nge-glucose. Ngakho-ke, izinga le-glucose ligcinwa ngaphandle kokuguquguquka okubukhali nesikhathi eside, futhi kukho konke lokhu kunetafula lama-indices we-glycemic.

Iyini inkomba ye-glycemic?

Ama-carbohydrate asheshayo ayasebenziseka lapho kudingeka ukusetshenziswa kwemali enkulu, ngokwesibonelo, nochungechunge lwemisebenzi yokuthambisa yomzimba. Kulokhu, kwasungulwa iziphuzo ezikhethekile zamandla, ezinikeza umzimba ngokushesha izakhi ezidingekayo zokwenyuka okubukhali kweglucose yegazi. Lapho lelizinga liphakama, umzimba uhlangana nokukhiqizwa kwe-insulin.

Le nto isebenza njengokuthi "ukuthutha" kwe-glucose, ukuyihambisa kumaseli aqatha. Kungakho kungafanele ukuthi weqe umkhuba wokudla kakhulu ama-carbohydrate noma usebenzise lonke inani, ngoba uma kungenjalo bazofakwa emafutheni angaphansi kwenhliziyo. Kwakukuhle ngesikhathi sabantu bokuqala, lapho-ke ukudla bekungakaqinisekiswa kubantu, kanti nesigcino samafutha sisebenza njengetha lokuphepha ngenxa yezimo ezingalindelekile.

Kepha esikhathini sethu sokuzabalaza okungapheli kwesakhiwo esifanele, amanoni angaphansi kokuthile angathandeki. Okokuqala, amanoni ayisitha, yiqiniso, engxenyeni engenamandla yabantu.

Ama-carbohydrate ahamba kancane alungele umzimba lapho usezinhlelweni zokululama. Empilweni ejwayelekile, izinga eliphezulu likashukela egazini aludingeki, umuntu udinga ukugeleza kancane kancane kwamandla usuku lonke. I-Idex ekudleni iyinkomba yokuthi ngokushesha kuzoba kanjani ama-carbohydrate egazini. Ukusuka kulokhu, ama-carbohydrate kumkhiqizo othile abizwa ngokuthi "okusheshayo" noma "kancane".

Ekubalweni kwenkomba ye-glycemic ngokuqhathanisa, ushukela uthathwa. Inkomba yayo ingu-100. Yonke eminye imikhiqizo inesilinganiso esisuka ku-0 iye ku-100. Kepha imikhiqizo eminingi yokudla idlula ibha eyi-100, njengoba ubona, ishesha kakhulu kune-glucose ngezinga lokungena egazini.

Uma sithatha i-glucose njengendawo eyireferensi, khona-ke yonke eminye imikhiqizo ihlolwa ngezinga likashukela wegazi emzimbeni ngemuva kokuthatha amagremu ayi-100 alo mkhiqizo uma kuqhathaniswa nokusetshenziswa kwamagremu ayikhulu eglue.

Uma izinga lingama-50% ezinga likashukela wegazi ngemuva kwe-glucose, khona-ke i-GI yalo mkhiqizo ingama-50, kuthi uma u-110% ushukela, khona-ke inkomba izoba ngu-110.

Yini enquma inkomba yokudla ye-glycemic

Kuya ngezimo eziningi. Ukusabela komuntu ngamunye kanye nokuba khona kokuphambuka kudatha enikeziwe kubalulekile. Inkomba nayo ithintwa uhlobo oluthile lwe-carbohydrate (okusheshayo noma okuhamba kancane), nenani le-fiber emkhiqizweni othile. I-fibre inganweba kakhulu isikhathi sokugaya, yenze ukuphuma kweglucose futhi kancane kancane. I-GI ithintwa luhlobo lwamaprotheni namafutha asemkhiqizweni, kanye nenani lawo.

Zonke izinto zibhekwa ngabezempilo futhi ziqoqwe kumathebula wokufingqa. I-GI futhi ixhomeke endleleni yokulungisa izitsha ezithile, leli qiniso linzima kakhulu ukucabanga. Kepha ithonya laleli iqiniso alibalulekile ukuze unake lona.

Yikuphi ukudla okufanele ukhethe ngokusekelwe ekusebenzeni kwabo kwe-GI

Imikhiqizo enenkomba ye-glycemic ephezulu inezinzuzo ezilandelayo:

• Ukuqina kwamandla ngenxa yokwanda okubukhali kwamandla;
• Ukwanda okusheshayo kushukela wegazi.
• Imikhiqizo enenkomba ye-glycemic ephansi inezinzuzo zayo:
• Kancane kancane ukuhlinzeka ngomzimba noshukela usuku lonke;
• Ukwehla kwesifiso sokudla;
• Ukwanda kancane koshukela, okunciphisa amathuba okubekwa kwamafutha angaphansi.

Okubi kwemikhiqizo enenkomba ephezulu yemikhiqizo:

1. Amathuba aphezulu ngokwanele okuvela kokubukeka kwamafutha ngenxa yamazinga kashukela egazi angazinzi;
2. Umzimba uhlinzekwa ngama-carbohydrate okwesikhashana;
3. Imikhiqizo ayifanele iziguli ezinesifo sikashukela.

Ukungemi kahle kwemikhiqizo enesimo se-glycemic ephansi:

• Ukusebenza kahle kokwemukela okuphansi ngesikhathi sokuzivocavoca komzimba;
• Ubunzima bokulungiselela. Kukhona ukudla okumbalwa kwe-GI okuphansi okufanele kudliwe.

Indlela enhle ukuhlanganisa zombili izinhlobo zokudla ekudleni kwakho. Okungasichaphazeli isidingo sokukhethwa ngokucophelela nokusatshalaliswa usuku lonke, ngokwesibonelo, kungaba ikofi nezinsuku, imango nekhabe.

Izinkomba Zobisi

Umkhiqizo wobisiSiyisisekelo sokudla kwabantu abaningi, kubandakanya nabasubathi. Inani lokudla okunempilo kokudla okunjalo ngaphandle kokungabaza, ngaphezu kwalokho, akubizi futhi akubizi. Amazwe amaningi aqaphela imboni yezokukhiqiza njengenye ebaluleke kakhulu.

Ubuchwepheshe besimanje buvumela umuntu ukuthi akhethe imikhiqizo yobisi ngokuya ngokuthanda kwakhe kanye nezinto azithandayo. Emakethe kukhona ama-yogurts ahlukahlukene okuphuza, ushizi we-cottage shizi, ushizi kanye nezinye izinhlobo eziningi zale mikhiqizo, ezinye zazo ezingase zidliwe nekhofi.

Konke lokhu kunikeza isidingo esikhulu sabantu kumaprotheni nezinye izinto ezibalulekile. Imikhiqizo yobisi nayo iyisisekelo sokukhiqizwa kwamaprotheni amaningi. I-Whey ne-casein asetshenziswa kabanzi ekwenzeni imikhiqizo enjalo. Ngosizo lwe-filtration ne-hydrolysis, izidakamizwa zitholwa hhayi ngenani eliphansi, kepha ngenani eliphakeme lenani lezinto eziphilayo.

Izinkomba zesinkwa, imikhiqizo kafulawa

Akunandaba ukuthi abantu banendaba kanjani ngesimo sabo, ukubukeka nempilo yabo, bambalwa abangasenqaba ngokuphelele isinkwa. Yebo, lokhu akudingekile. Namuhla, izinhlobo eziningi zezinkwa ziyatholakala, abanye abantu banemishini yesinkwa ekhaya, futhi noma ngubani angakhetha isinkwa esihlukahlukene ngokuya ngokuqukethwe kwekhalori nezinye izici.

Udinga ukukhetha ngokucophelela imikhiqizo eseqedile. Izinhlobo eziningi zesinkwa zinezithasiselo zokunambitha ezikhulisa kakhulu inkomba. Zonke izinhlobo zamaswidi, izithuthukisi zokunambitha, i-batch ye-baking powder ehlukahlukene eshintsha inkomba yomkhiqizo wokugcina.

Uma umuntu ngokuzimele eqapha ukudla kwakhe, kunengqondo ukukhetha izinhlobo ezilula zezinkwa. Noma ubhake wedwa ekhaya.

Inkomba ye-Glycemic of Cereals

Ekudleni kwabantu abasebenza njalo ngokomzimba, okusanhlamvu kuhlala endaweni ebalulekile. Ukuba nezinqolobane ezinkulu zama-carbohydrate anikeza umzimba womsubathi amandla okukhulisa izicubu nokuqeqeshwa, okusanhlamvu kune-GI ephansi, okwenza imikhiqizo enjalo ibaluleke.

Akuwona wonke amabele awathandwayo (ngokwesibonelo, iphalishi lebhali), kepha ungakujwayela kalula, uqaphela ukuthi yiziphi izinzuzo zezempilo eziletha. Iporridge lesidlo sasekuseni liyimfuneko yabasubathi ngaphandle kwekhofi, kepha ngezithelo, ungangeza izinsuku nemango, amakhabe, yebo amagilebhisi lapha.

Noma yingxenye yokudla okuqinile, ungakwazi ukukhokha ukudla okusanhlamvu okunomsoco ekuseni. Amakhekhe aqukethe inani elincane lamafutha. Ama-carbohydrate ama-polysaccharides anikeza ukwanda kancane futhi kancane kancane koshukela wegazi, okunikeza amandla isikhathi eside.

Kodwa-ke, awukwazi ukuthwalwa nazo zonke izinhlobo zezithasiselo ezinkomeni. Uma ufaka ubisi, khona-ke kunamafutha aphansi kuphela, uma ushukela - ke inani elincane. Lapho eminye imikhiqizo ingezwa, i-GI porridge yokugcina ingashintsha kakhulu, iphambuke kakhulu kumanani ayisisekelo ashiwo etafuleni.

Izinkomba ze-Confectionery

Kubantu abaningi, ukwenqaba ukudla okunoshukela namakhekhe kwenza impilo ibe nzima kakhulu. Abantu abakwazi ukunqoba uthando ngamaswidi nganoma iyiphi indlela. Kulezi zinsuku, ukukhiqizwa kwemikhiqizo ye-confectionery kuphakanyiselwe ezingeni lobuciko: ama-confectioners aba ubuntu bemidiya, futhi imikhiqizo yabo iyaboniswa. Vele, ukulahla izinhlobo zamanje zezinhlobo zemikhiqizo ye-confectionery akulula, kanye nokuyeka ikhofi.

Ukuqhathanisa imikhiqizo netafula lenani le-glycemic, kwesinye isikhathi ungakwazi ukukhokha ushukela omncane nekhofi ... Uma nje imikhiqizo ihlanganiswe kahle futhi ikhethiwe ngenkomba ephansi ye-glycemic. Ingxenye eyanele yemikhiqizo ine-GI ephansi nokuqina okuhle kokugaya ukudla. Uma uhlanganisa ukudla okuthandayo kanye nabanye okwehlisa inkomba, ungasebenzisa ngokuphepha amaswidi.

Kunoma yikuphi, odokotela batusa ukuthatha ukudla okuphezulu kwe-GI ekuseni noma ngaphambi nje kokuqeqeshwa.

Ukusetshenziswa kokudla okunjalo ngemuva kokuzivocavoca ngokomzimba kuzoholela komunye umphumela ophambene: ngenxa yokufakwa ngokushesha, i-insulin izokhishwa futhi ushukela uphenduka ngokushesha ube ngamafutha angaphansi. Impela, umphumela onjalo ovela ocwaningweni lwama-glycemic indices wemikhiqizo awufiseleki.

Izinkomba zezithelo nemifino

Ngezithelo nemifino, konke kulula. Imifino ibhekwa njengemikhiqizo efanelekile yomsubathi, ngoba aqukethe amaminerali amaningi, amavithamini nezinye izinto zokulandela umkhondo. Imifino inefayibha eningi, okufaka isandla ekugayweni okusebenzayo. Ngaphezu kwalokho, imifino cishe ayinawo amafutha nama-carbohydrate. Ngasikhathi sinye, ukudla imifino kungacindezela ngempumelelo isifiso sokudla ngaphandle kokunikeza amandla emzimbeni, okuyowuphoqa ukuthi usebenzise amafutha angenasisekelo.

Imifino yehlisa i-GI ephelele yokudla: uma udla imifino ngokudla okune-GI ephezulu, isilinganiso se-glucose singene egazini sihamba kancane futhi kuthatha isikhathi eside.

Izithelo zingumhlinzeki obalulekile we-L-carnitine, othuthukisa izinqubo zokushiswa kwamafutha. Ngaphandle komqondo owamukelwa ngokubanzi, izithelo, imango ayinayo inkomba ephezulu kakhulu ye-glycemic yemikhiqizo, njengoba kubonakala, singasho ukuthi iphansi kakhulu, futhi lokhu kungatholakala ngokukhuluma nge amakhabe noma ngokudla amagilebhisi, i-manco, njll.

Inani elikhulu lezithelo ezahlukahlukene liqukethe i-fiber eningi, eyaziwa ukuthi yehlise i-GI. Uma, ngemuva kokuzivocavoca, isibonelo, udla ubhanana noma umango, isixha sezithelo zomvini sizonikeza umzimba umthombo omude nobushelelezi we-carbohydrate ukwenza amandla alahlekile.

Iziphuzo

Iziphuzo eziningi, njengomthetho, zinezinkomba eziphakeme ze-glycemic, njengasekhofi. Lokhu kungenxa yokuthi ushukela ulapha ngohlobo oluncibilikisiwe, ekhofi, futhi umzimba ufinyelela ngokushesha, njengekhofi. Ngaphezu kwalokho, iziphuzo eziningi zitholakala nge-carbonated, okwandisa ukumunca ushukela.

Kepha kukhona amaphuzu alusizo kulokhu. Isibonelo, uma usebenzisa i-creatine, kukhonjiswa ukuthi kuthathwa ama-carbohydrate alula aqinisekisa ukuguqulwa kwe-creatine ukwenza i-phosphate kumaseli emisipha. Kulokhu, ijusi yamagilebhisi ilungile, enezinkomba ezifanele zokutholwa kwe-creatine.

Kuyaqapheleka ukuthi, ngokwesibonelo, amawayini abomvu ane-GI ephansi, kepha athuthukise ukugaya. Ngokusekelwe kulezi zici, izazi zokudla okunempilo zincoma ukuphuza inani elincane lewayini elibomvu elomile, kepha hhayi ubhiya, kanye nokudla okuyinhloko, ukuze ungazi ukuthi ziyini izimpawu zesifo sikashukela.

Amafutha, amasosa

Iqiniso lokuthi amasoso kanye namafutha anezinga eliphansi le-GI lilungile kuphela ngokubuka kuqala. Inani elikhulu lamafutha liyakhokhela le nkomba.

Yiqiniso, kunzima ukwenza ngaphandle kwamafutha, futhi nangaphandle kwekhofi, udinga nje ukukhetha uwoyela wemifino yemvelo, isibonelo, umnqumo.

Amantongomane

Amantongomane anenkomba ephansi ye-glycemic, futhi lokhu, njengomthetho, kusenza sicabange ukuthi umkhiqizo ungumnikezeli omuhle kakhulu wamaprotheni. Akulula kanjalo. Amantongomane aqukethe inani elikhulu lamafutha, futhi kunzima ukugaya ngohlelo lokugaya ukudla. Njengomthombo ojwayelekile wezakhi zomsoco, amantongomane awakwazi ukusebenzisa iningi labasubathi.

Ngemuva kokwelashwa okushisa, amantongomane awashintshi inkomba yawo, ayishiya iphansi, kepha ukunambitheka kuyonakaliswa. Ngakho-ke, amantongomane abukwa kangcono njenge-dessert encane nokungezwa okungajwayelekile ekudleni, njengekhofi.

Amathiphu neziphetho

Ukudla okususelwa enkombeni ze-glycemic yemikhiqizo kunzima ukulandela. Akubona bonke abantu banesikhathi esanele nesineke salokhu. Kodwa-ke, ukwenza umbono ojwayelekile wezimpawu zemikhiqizo akunzima. Ngaphansi kwezimo ezilinganayo, ekudleni nsuku zonke udinga ukukhetha ukudla okunenkomba encane. Ngesikhathi noma ngaphambi kwesikhathi somsebenzi womzimba, ukudla okunenkomba ye-glycemic ephezulu kufanele kudliwe.

1. Imifino inenkomba ephansi ye-glycemic. Ngaphezu kwalokho,, uma zihlanganiswa ndawonye, ​​zinganciphisa i-GI yokunye ukudla. Imifino ingumthombo omuhle kakhulu we-fiber namavithamini, ithuthukisa imisebenzi yendlela yokugaya ukudla. Uma kunesidingo ukwehlisa i-GI yezitsha ezidliwayo noma ukudla okujwayelekile, khona-ke kanye nezitsha eziqukethe i-GI eyengeziwe, kuyadingeka ukuthatha ukudla okune-fiber, ikakhulukazi imifino.
2. I-GI ephezulu kakhulu ine-ubhiya, iziphuzo ezinamakhabhoni kanye nezinhlobo ezithile zikafulawa nemikhiqizo ye-confectionery, izibalo eziphelele zihlala ziqokomisa njalo.
3. Inkomba ibuye futhi ngendlela yokulungiselela. Ngesikhathi sokwelashwa okushisa, ama-carbohydrate namaprotheni ngokwenxenye. Isibonelo, inkomba ye-glycemic yamazambane ecubuziwe iphansi kakhulu kunakumazambane abilisiwe. IGI ephansi kakhulu yamazambane, uma iphekwe umfaniswano wayo. Lokhu kungenxa yokuthi umkhiqizo unesitashi. Noma yimiphi imikhiqizo enesitashi (okusanhlamvu, okusanhlamvu noma i-pasta), ngesikhathi sokupheka, ilahlekelwa kakhulu yinkomba yabo ye-glycemic.
4. Usuku lonke, izinga lenkomba ye-glycemic yemikhiqizo kumele incishiswe. Kusihlwa, inkomba kufanele ibe mincane. Ngesikhathi sokulala, umzimba womuntu ucishe ungasebenzisi amandla, ngakho-ke ushukela wegazi ngokweqile uholela ekubekweni kwamafutha angaphansi.

Ukudla kwetafula le-index glycemic