Ukwazi ukuthi ukudla kudonswa kanjani emzimbeni womuntu kungasiza kakhulu ekunciphiseni izinkinga zempilo. Ukuhlola izinga lokufakwa kwe-carbohydrate nokuguqulwa kwabo kube ushukela, kwethulwa inkomba efana ne-glycemic index yemikhiqizo. Lolu luhlobo lokuhlola ukudla ngamandla abo okuba noshukela wegazi. Ngubani odinga lolu lwazi? Okokuqala, kubantu abanesifo sikashukela, i-prediabetes, i-metabolic syndrome kanye nengozi enkulu yalezi zifo.
Imininingwane ngokuqukethwe kwekhalori yokudla nokuqukethwe kwayo i-carbohydrate akwanele ukubikezela ukuthi ushukela uzokwenyuka malini ngemuva kokudla. Ngakho-ke, kudalwa ukudla okwelaphayo, kufaka phakathi ulwazi ngesisekelo se-glycemic indices (GI) yemikhiqizo.
Iyini inkomba ye-glycemic
Phambilini bekucatshangwa ukuthi ukudla okunesilinganiso esilinganayo sama-carbohydrate kunomthelela ofanayo ekukhuleni ushukela wegazi. Izifundo zesikhathi eside zivezile amafa ale nkolelo. Ngemuva kwalokho kwafakwa inkomba efanekisela ijubane lokutholwa kwe-carbohydrate kanye nokukhula kwe-glycemia ngesikhathi sokumba komkhiqizo emgodini wokugaya ukudla. Bayibiza ngokuthi inkomba ye-glycemic.
Isifo sikashukela nokucindezela kuzoba yinto yesikhathi esedlule
- Ukwehlela ushukela -95%
- Ukuqedwa kwe-vein thrombosis - 70%
- Ukuqedwa kokushaya kwenhliziyo okuqinile -90%
- Ukuqeda umfutho wegazi ophakeme - 92%
- Ukwanda kwamandla ngesikhathi sosuku, ngcono ukulala ebusuku -97%
Ukwanda koshukela wegazi ngemuva kokudla kuya ngohlobo lwama-carbohydrate akhona kulo. Ama-monosaccharides adonswa ngokushesha, ama-polysaccharides adinga isikhathi esithe xaxa. Umthombo oyinhloko wamandla emzimbeni womuntu yi-glucose. I-carbohydrate elula, i-monosaccharide, okungukuthi, equkethe i-molecule eyodwa. Kukhona amanye ama-monosaccharides - i-fructose ne-galactose. Zonke zinambitheka omnandi. Iningi le-fructose ne-galactose ekugcineni liba ushukela noma kunjalo, ingxenye yamathumbu, ingxenye yesibindi. Ngenxa yalokhu, ushukela ungena emashumini wegazi kaningi kunamanye ama-monosaccharides. Uma bekhuluma ngoshukela wegazi, bayakusho.
Onke amanye ama-carbohydrate avela ekudleni nawo ahlephuthwe abe ama-monosaccharides ngaphambi kokungena kwegazi. I-glucose ekugcineni izoba ama-carbohydrate avela kukhekhe, nasephalishi, naseklabishi. Izinga lokugaya lincike ohlotsheni lwama-saccharides. Indlela yokugaya ukudla ayikwazi ukubekezelela ezinye, ngokwesibonelo, nge-fiber, ngakho-ke, ukwanda koshukela wegazi akwenzeki ngokusetshenziswa kwayo.
Zonke iziguli ezinesifo sikashukela ziyazi ukuthi ukudla okumnandi kuthinta ushukela wegazi ngaphezu kweklabishi elifanayo. Inkomba ye-glycemic ikuvumela ukuthi uveze lo mphumela njengenombolo. IGlucose yathathwa njengesisekelo sokwanda kwe-glycemia; i-GI yayo yahlelwa njenge-100. Uma umuntu ephuza isixazululo sokugaya ngaphandle kwezinkinga zokugaya, uzomunca bese engena masinyane egazini. I-glycemia konke okunye ukudla okubangela ukuqhathaniswa neglucose. Ukudla okunama-carbohydrate okungenani, anjengenyama, kuthola inkomba ephansi kakhulu ye-0. Ukudla okuningi okusele bekuphakathi kuka-0 no-100, futhi yidlanzana nje labo elandisa ushukela wegazi labo ngaphezulu. Isibonelo, isiraphu yommbila nezinsuku.
Kwenzekani i-GI nezindlela zayo
Ngakho-ke, sithole ukuthi inkomba ye-glycemic iyinkomba enemibandela. Akunakunqunyelwa okungaphansi ukuhlukaniswa kwe-GI ngamaqembu. Ngokuvamile, ukwahlukaniswa okuvunyelwe yi-WHO kanye ne-European Diabetes Association kuyasetshenziswa:
- okuphansi ≤ 55,
- isilinganiso esingu-55 <GI <70,
- phezulu ≥ 70.
Okushiwo yizazi zezempilo nge-GI
Abanye abasebenza ngokudla okunempilo babheka lolu hlaka lulungile ngokwezombusazwe, kucatshangelwa izintshisekelo zomkhakha wokudla, hhayi abanesifo sikashukela. Iningi lemikhiqizo yokudla ekhiqizwe ngenkuthalo inenkomba enkulu kune-50. Ngakho-ke, uma uqoqa ama-indices ngokuya nge-physiology yokugaya komuntu, wonke azoba seqenjini lokugcina, elivunyelwe kwabanesifo sikashukela. Ngokombono wabo, i-indices ye-glycemic esezingeni eliphakathi nendawo kufanele ibe sezingeni kusuka kumayunithi angama-35 kuye kwangama-50, okungukuthi, wonke ama-GI> 50 kufanele abhekwe aphezulu, futhi imikhiqizo enjalo kufanele ingafakwa ngokuphelele uma kunesifo sikashukela.
Ngokubaluleka kwenkomba ye-glycemic, umuntu angaqhathanisa ukuthi inani elifanayo lama-carbohydrate avela emikhiqizweni emibili angalinyusa ushukela wegazi. Siyazi ukuthi ama-carbohydrate kumakhukhamba kanye nama-blackcurrants ayaqhekeka futhi angena egazini cishe ngesilinganiso esifanayo, i-GI yawo iphansi, ilingana neyunithi eyi-15. Ngabe lokhu kusho ukuthi ama-100 g wamakhukhamba nama-currants adliwe kuzoholela ku-glycemia efanayo? Cha, akunjalo. Inkomba ye-glycemic ayiniki umbono wenani lama-carbohydrate kumkhiqizo.
Ukuze uqhathanise imikhiqizo yesisindo esifanayo, sebenzisa inkomba efana nomthwalo we-glycemic. Kubalwa njengomkhiqizo wesabelo sama-carbohydrate ku-1 gram ne-GI.
- Kumakhukhamba ayi-100 g, ama-2,5 ama-carbohydrate. I-GN yamakhukhamba = 2.5 / 100 * 15 = 0.38.
- I-100 g ye-sitrobheli eyi-7.7 g yama-carbohydrate. I-Strawberry GN = 7.7 / 100 * 15 = 1.16.
Ngakho-ke, ama-sitrobheli azokhulisa ushukela ukwedlula inani elifanayo lamakhukhamba.
Umthwalo we-Glycemic ubalwa ngosuku:
- I-GN <80 - umthwalo ophansi;
- I-80 ≤ GN ≤ 120 - izinga eliphakathi;
- GN> 120 - umthwalo omkhulu.
Abantu abaphilile bayanconywa ukuthi banamathele ebangeni eliphakathi lomthwalo we-glycemic, ikakhulukazi ukudla ukudla okunenkomba ephansi naphakathi. Iziguli ezinesifo sikashukela esingancikileli i-insulin zinconywa i-GN ephansi ngenxa yokungafakwa okuphelele kokudla nge-GI ephezulu nokuvinjelwa kokudla okunesilinganiso se-GI.
Kungani kubalulekile ukuba abanesifo sikashukela bazi imikhiqizo ye-GI
Kwabanesifo sikashukela esinesifo sohlobo 1, imikhiqizo ene-GI ephezulu ayenqatshelwe uma isiguli sikuhlobo olunamandla lokwelashwa kwe-insulin. Ukulungiselela kwe-insulin yesimanje yanamuhla kukuvumela ukuba ukhethe umthamo nesikhathi sokuphathwa kwehomoni ukuze unxephezele ngokuphelele ukukhuphuka koshukela okusheshayo. Uma isiguli siphatha i-insulin ngendlela yendabuko, ngeke ifinyelele ushukela ojwayelekile oqinile noma ine-insulin ukumelana, incishiswa yinkomba ye-glycemic, kuphela imikhiqizo evunyelwe ngesilinganiso esiphansi nesiphakathi.
Isifo sikashukela sohlobo 2 sinzima ngokwengeziwe; iziguli ezine-GI ephezulu zivinjelwe ngokuphelele. Amaswidi avunyelwe kuphela esimweni sokulawula okuphelele phezu kwalesi sifo, futhi nangaleso sikhathi esingokomfanekiso.
Izizathu zokwenqabela ukudla ngenkomba ye-glycemic ephezulu:
- Okwamanje azikho izidakamizwa ezinciphisa ushukela ngesenzo esisheshayo, ngakho-ke ushukela wegazi uzophakanyiswa isikhashana, okusho ukuthi izinkinga ziyokhula ngokushesha.
- Ukudla okusheshayo kwe-glucose kuvusa indlela efanayo ye-insulin. Ngo ushukela kanye ne-insulin ephakeme kakhulu, ukumelana ne-insulin kuyakhula - imbangela eyinhloko yesifo sikashukela sohlobo 2.
- Nge-insulin ephezulu njalo, ukuwohloka kwamafutha emzimbeni kuyayeka, wonke ama-carbohydrate angasetshenziswanga afakwa emathanjeni aqatha. Ngakho-ke, iziguli hhayi nje kuphela ukuthi zingancipha isisindo, kodwa kunalokho zikhuthala ukuthola isisindo.
- Iziguli ezithanda ukudla ezine-GI ephezulu zifuna ukudla njalo. Ukweqile okufanayo kwe-insulin kwakha umuzwa wendlala.
Amatafula Womkhiqizo we-GI
Ukunquma ukuthi ungowaluphi uhlobo lomkhiqizo, kufanelekile ukusebenzisa amatafula lapho zonke izinhlobo zokudla zihlukaniswe khona ngezinga lokukhula kwe-glycemia ngemuva kokuzidla. Phezulu kwetafula kukhona ukudla okusebenziseka kakhulu kusuka kuleli phuzu lokubuka, ngezansi kwalokhu okuzobangela ukukhuphuka ushukela okuphezulu.
Zonke izibalo zilinganiselwa. Babezimisele ngokuvivinya: banikeza amavolontiya angama-50 g we-glucose, balawula ushukela wabo amahora ama-3, futhi inani elijwayelekile labalwa eqenjini labantu. Ngemuva kwalokho amavolontiya athola omunye umkhiqizo onesilinganiso esilinganayo sama-carbohydrate, futhi izilinganiso ziphindwa.
Imininingwane etholakele kungenzeka ingakhombisi ushintsho ngqo kashukela egazini lakho, ngoba inkomba ye-glycemic incike ekwakhiweni kwemikhiqizo nasezimpawu zokugaya. Iphutha lingafinyelela ku-25%. Uma uqaphela ukuthi lapho omunye womkhiqizo udliwe, i-glycemia ikhula ngokushesha kunokuba isuka kunabanye abakulayini efanayo, uyihambise ngezikhundla ezimbalwa ngezansi. Njengomphumela, uzothola ithebula le-index le-glycemic elithatha ngokugcwele izici zomuntu ngamunye zokudla kwakho.
Ukudla Okuphansi Kwe-Glycemic Index
Imikhiqizo yamaphrotheni namafutha aqukethe ubuncane bama-carbohydrate (0-0.3 g), ngakho-ke inkomba yawo ye-glycemic zero. Isikhombi esiphansi cishe kuyo yonke imifino, ama-legamu, amantongomane nembewu, nezithelo ezithile. I-GI ayihlotshaniswa neze nokuqukethwe kwekhalori, ngakho-ke lapho wenza imenyu yokunciphisa isisindo, futhi udinga ukucabanga ngale pharamitha.
Zonke izinhlobo zemikhiqizo yobisi zifakiwe eqenjini eliphephile. Kubantu abajwayelekile, lokhu kuwukudla okunempilo, kepha ngesifo sikashukela, ukusetshenziswa kwabo kumele kuvunyelwane nodokotela. Iqiniso ngukuthi inkomba ye-glycemic ne-insulin kungenzeka ingahlangani. Ngokwebhayoloji yobisi, umkhiqizo ubisi lwezinto eziphilayo ezincane ezidinga i-insulin ethe xaxa ukuze zikhule ngokushesha. Naphezu kwe-GI ephansi, kuvusa ukukhishwa okuphezulu kwehomoni. Ngokuphikisa okuqinile kwe-insulin, lapho ama-pancreas esebenzela ukugqokwa, imikhiqizo yobisi inqatshelwe.
Uyacelwa ukuthi uqaphele: uma ithebula lingakhombisi ukuthi imifino nezithelo kuphekwe kanjani, khona-ke kuyaqondakala ukuthi zidliwa zintsha. Ngokulashwa okushisa noma i-puree, inkomba ye-glycemic yemikhiqizo izokhuphuka ngamaphoyinti ambalwa.
Esikhathini sikashukela mellitus, uhlu olulandelayo lwemikhiqizo kufanele lube yisisekelo semenyu:
| I-GI | Imikhiqizo |
| 0 | Inyama, inhlanzi, ushizi, amaqanda, uwoyela wemifino, isosi soya, ikhofi, itiye. |
| 5 | Imisipha nezinongo |
| 10 | I-Avocado |
| 15 | Iklabishi - okusha futhi okubunjiwe, ama-broccoli, amaBrussels amahlumela, ukholifulawa, u-anyanisi, kufaka phakathi i-leek kanye ne-shallots, ukhukhamba, i-zucchini, uphizi oluhlaza, amakhowe e-oyster, ama-champignons, upelepele we-bell, i-radish, ulethisi, i-celery top, isipinashi, iminqumo. Amantongomane, u-soya ne-tofu ushizi, amantongomane: ama-walnuts, umsedari, ama-alimondi, ama-pistachios. Amagatsha, okusanhlamvu I-Blackcurrant |
| 20 | Isitshalo seqanda, izaqathe, ulamula, ukhukhunathi we-cocoa, ushokoledi omnyama (> 85%). |
| 25 | Amagilebhisi, ama-raspberries, ama-sitrobheli, ama-currants abomvu. Amakati wamantongomane nama hazelnuts, imbewu yethanga. Amaleti aluhlaza, uphizi, ibhokisi. Ushokoledi omnyama (> 70%). |
| 30 | Utamatisi, ubhontshisi, ubhontshisi omhlophe noluhlaza okotshani, ilenti ephuzi no-brown, ibhali leparele. I-pear, i-tangerine, ama-apricots omisiwe, ama-apula omisiwe. Ubisi olusha nolomile, ushizi we-cottage. |
| 35 | Apula, iplamu, amabhilikosi, amapomegranati, amapetshisi, umpe, ukhukhunathi, i-quince, i-orange. I-peas eluhlaza, izimpande ze-celery, irayisi yasendle, ama-chickpeas, ubhontshisi obomvu namnyama, i-vermicelli kusuka kukolweni we-durum. I-yogog ne-kefir ngaphandle koshukela, imbewu ye-sunflower, ujusi katamatisi. |
Imikhiqizo ye-Glycemic Index
Ukudla okune-GI okusesilinganisweni kushukela kuvunyelwe uma kungabangeli i-glycemia ephezulu. Imikhiqizo evela kuleli qembu ingavinjelwa ukumelana nokuqina kwe-insulin, isifo sikashukela esibuhlungu, kanye nezinkinga eziningi.
Ukuze ulawule ushukela wegazi nesisindo, kuyadingeka ukuhlukanisa phakathi kwama-carbohydrate alula futhi ayinkimbinkimbi.
Zonke iziphuzo ezifakwe kuhlu ngezansi zidonswe kabusha. Amajusi avela emaphaketheni angaqukatha ushukela ocashile futhi abe nomthelela onamandla ku-glycemia, ngakho-ke ukusetshenziswa kwawo kufanele kulawulwe yi-glucometer.
| I-GI | Imikhiqizo |
| 40 | I-past okusanhlamvu kwe-al dente, izaqathi ezibilisiwe, ubhontshisi obomvu ezitsheni, i-oatmeal eluhlaza, i-apula kanye nejusi yama-karoti, ama-prunes. |
| 45 | Amagilebhisi, ama-cranberry, ama-lingonberry, ujusi we-orange, amagilebhisi, amagilebhisi. Ufulawa wokusanhlamvu okuphelele, i-spaghetti al dente. Utamatisi noma i-pasta, uphizi esitsheni. |
| 50 | I-Kiwi, i-Persimmon, ujusi wephayinaphu. Izinti ze-Crab nenyama (mbumbulu), i-pasta yeshubhu eyenziwe ngotshani kakolweni noma yiluphi ufulawa kakolweni, irayisi le-basmati, isinkwa kanye nemikhiqizo efanayo evela kufulawa we-rye, granola. |
Imikhiqizo ephezulu ye-Glycemic Index
Ukunyuka kwe-GI cishe njalo kuhluke futhi kuphakeme kumakhalori. Njalo amakhalori angadliwe ngokushesha yimisipha aya emafutheni. Kubantu abaphilile, le mikhiqizo mihle ngaphambi kokuqeqeshwa ukugcwalisa umzimba ngamandla. Ezigulini ezinesifo sikashukela, kungcono ukukhipha ngokuphelele lolu hlu lwemikhiqizo ekudleni kwakho:
| I-GI | Imikhiqizo |
| 55 | Ubhanana, ummbila ezitsheni, i-spaghetti ephekwe ngokugcwele, i-ketchup. |
| 60 | Oatmeal, ilayisi, ilayisi okusanhlamvu okusanhlamvu, okusanhlamvu okusanhlamvu - i-umzala ne-semolina. I-Flour muffin, iziphuzo ezinekhabhoni, imayonnaise yezimboni, u-ayisikhilimu, amakhukhu, ukhukhunathi noshukela, uju. |
| 65 | I-Melon, ama-beet abilisiwe, ithanga, amazambane abilisiwe futhi anephunga, ufulawa kakolweni othosiwe, i-granola enoshukela, omisiwe. |
| 70 | Isinkwa esimhlophe, ama-noodle, amadombolo, ilayisi, iphalishi wommbila. Amabha we-chocolate, amakhukhi, ama-bagels, ama-crackers, ushukela omhlophe no-brown, ubhiya. |
| 75 | Ilayisi yokupheka okusheshayo, ama-waffles, amakhabe. |
| 80 | Amazambane abunjiwe |
| 85 | Ama-Corn flakes, ufulawa kakolweni weprimiyamu, ubisi lwerayisi ubisi. I-Braised isilimo esidliwayo esinamagatsha anamanzi kanye Turnip. |
| 90 | Amachashazi amazambane abunjiwe |
| 95 | Izindebe, amazambane athosiwe, isitashi samazambane. |
| 100 | IGlucose |
Yini engathinta imikhiqizo ye-gi
Inkomba ye-glycemic akuyona neze njalo. Ngaphezu kwalokho, singakwazi ukukuthonya, ngaleyo ndlela sinciphise ushukela wegazi.
Izindlela zokunciphisa i-GI yokulawulwa kwesifo sikashukela esingcono:
- Yidla izithelo ezingavuthiwe. Inani lama-carbohydrate kuzo liyafana, kepha ukutholakala kwalo kunciphile kancane.
- Khetha okusanhlamvu okwenziwe kancane. Inkomba ephansi ye-glycemic iku-oatmeal ephelele, izophakama kancane ku-oatmeal, futhi iphezulu kakhulu ezinkomeni zokupheka okusheshayo. Indlela engcono yokupheka iphalishi ukuthela amanzi abilayo, ukugoqa bese ushiya ubusuku bonke.
- Ukudla okuphezulu kwesitashi kudonswa kancane lapho kubanda. Ngakho-ke, isaladi ene-pasta noma inani elincane lamazambane lingcono kunale mikhiqizo lapho isishisayo.
- Faka amaprotheni namafutha ekudleni ngakunye. Babambezela ukumuncwa kwama-carbohydrate.
- Pheka okuncane. Ku-pasta al dente, inkomba ye-glycemic ingamaphuzu angama-20 aphansi kunalawo aphekwe ngokuphelele.
- Nikeza ukuthanda i-pasta nyembamba noma ngezimbobo. Ngenxa yezici zobuchwepheshe, i-GI yabo iphansi kancane.
- Zama ukulondoloza i-fiber ngangokunokwenzeka ekudleni: ungafafazi imikhiqizo ngokuqinile, ungasixwayi isikhumba kusuka emifino nasezithelo.
- Ngaphambi kokudla, qeda isinkwa noma wenze ama-crackers asikhiphe, ngakho-ke ukutholakala kwama-carbohydrate kuzoncipha.
- Khetha izinhlobo zerayisi ezinde okusanhlamvu, mhlawumbe ezinsundu. Inkomba yabo ye-glycemic ihlala iphansi kunaleyo imhlophe-okusanhlamvu okumhlophe.
- Amazambane anempilo kunabancane abanesikhumba esincanyana. Ngemuva kokuvuthwa, i-GI ikhula kuwo.
Okuningi ngesihloko sokudla:
- Ukudla "kwetafula 5" - ukuthi kungasiza kanjani, imithetho yezondlayo kanye nemenyu yansuku zonke.
- ushukela wegazi ungehliswa hhayi ngokwezokwelapha kuphela, kepha nangosizo lwemikhiqizo ethile.
