Isifo sikashukela sidinga isiguli ukuthi sihambisane nemikhawulo yokudla. Lokhu kungenxa yomphumela wama-carbohydrate ku-glucose wegazi.
Lapho kufaka izitsha ngazinye ekudleni, inkomba ye-glycemic yemikhiqizo kufanele icatshangelwe. Mayelana namajusi ongawaphuza nesifo sikashukela, kudingeka wazi wonke umuntu onesifo sikashukela.
Yimuphi ujusi engingawaphuza nesifo sikashukela?
Eqinisweni, isifo sikashukela senzeka ngenxa yomonakalo wamanyikwe. Lesi sifo sihlobene kakhulu nekhono lomzimba lokufihla i-insulin lapho ama-carbohydrate engena egazini.
Amajusi wemifino nezithelo anomthelela omuhle kubantu.
Amavithamini awusizo kanye namaminerali athuthukisa umzimba, ama-acid emvelo ahlanza ithrekhi yamathumbu, umphumela wokulwa nokuguga esimweni sazo zonke izitho zomzimba. Akuzona zonke iziphuzo ezinomphumela omuhle esigulini esinezinkinga ze-endocrine. Abanye bangandisa ngokumangalisayo ushukela wegazi.
Umthelela ongemuhle uncike kwinani elilinganisayo lama-carbohydrate kumkhiqizo. Yilezi zinto ezi-organic ezithinta inkomba ye-glycemic (GI). Inkomba yegama elithi glycemic yaqala ukusetshenziswa ngo-1981 nguDkt David J. A. Jenkins. Umphenyi waqhakambisa izinga elihlukile lokukhuphuka kwamazinga kashukela emzimbeni lapho usebenzisa imikhiqizo ethile.
Wenza uchungechunge lwezifundo zokusabela komzimba womuntu kuma-carbohydrate ekudleni okuhlukahlukene.
Izinga lokudla ushukela egazini lafundwa ngokuhambisana nokuphendula komzimba eglucose elihlanzekile, elithathwe njengamayunithi ayikhulu.
Ngokwemiphumela yokuhlolwa, kwahlanganiswa itafula, ngokwendlela uhlobo ngalunye lokudla lwalunenani layo le-GI, elivezwa amayunithi. Isikhombi se-GI sincike kuphela enanini lama-carbohydrate. Izinga lokucubungula ngemishini kokudla, izinga lokushisa lesitsha, nokuphila eshalofini kubalulekile.
Izinga le-fiber elihlasela izinga le-GI. I-fiber yokudla ivimbela ukumuncwa ngokushesha kwezinto eziphilayo, ngenxa yokuthi ushukela ukhuphuka kancane kancane egazini, ngaphandle kokweqa kungazelelwe. Lapho i-GI iphakeme, ikhuphuka ngokushesha ushukela wegazi.
Lapho ama-carbohydrate engena emzimbeni, ama-pancreas aqala ukukhipha i-insulin ngenkuthalo ekusebenzeni kwayo.
Uma isitho sinezilonda, khona-ke i-insulin ayanele ukuthola umzimba kanye nokulethwa kukashukela izicubu zomzimba. Ezimweni ezinjalo, isifo sikashukela esibolile noma uhlobo 2 sikashukela senzeka.
Uma amaseli abantu elahlekelwe umuzwa we-insulin, uhlobo 2 sikashukela luvela.Kuzo zonke izinhlobo zokuphazamiseka kwe-endocrine, ukuqapha ngokucophelela ushukela wegazi kuyadingeka.
Lokhu kutholakala ngokunaka inkomba ye-GI nokuqukethwe kwekhalori kwemikhiqizo efakiwe ekudleni kwansuku zonke. Ubuningi bezithelo nemifino ama-carbohydrate. Ngakho-ke, ngokuya ngesilinganiso sokutholwa kwezinto eziphilayo, inkomba ye-glycemic ye-nectar ingathatha inani elihlukile.
I-GI futhi ibalulekile kulabo abafuna ukulandela imigomo yokudla okufanele ukuze balawule isisindo somzimba. Njengoba ukwanda okubukhali kweglucose kuvimbela ukumunwa kwayo okufananayo, izinto ezingasetshenziswanga ziphenduka amanoni. Abanesifo sikashukela abavunyelwe ukuphuza iziphuzo eziphezulu ze-GI.
Imifino
Konke ukudla neziphuzo kuhlukaniswe izigaba ezi-3: i-GI ephansi, ephakathi nephezulu.
Isilinganiso esiphakeme asifaki ukudla ushukela. Izinga elijwayelekile livunyelwe kumenyu ekhawulelwe. I-GI encane yenza ukudla kutholakale kungabikho nciphiso.
Njengoba imifino ezimweni eziningi inenani elincane lama-carbohydrate, i-GI ephansi yamayimitha emifino iyathandeka kulabo abanesifo sikashukela. Lapho usebenzisa imifino ecwilisiwe, kubalulekile ukubheka inani le-fiber nokushisa kokuphuza kwesiphuzo.
Umncane umthelela wezinto zangaphandle kwimicu yemifino, okungezansi kwe-GI kuzoba nesiphuzo esisodwa noma kwesinye. Lapho kususwa imicu emifino, umfutho woshukela uyanda, othinta kabi umzimba okhubazekile we-endocrine. Ukuhlanganisa imenyu yansuku zonke, hhayi i-GI kuphela okufanele icatshangwe.
Ijusi katamatisi kungenye yezintandokazi zesifo sikashukela
Inani lenkomba "isinkwa unit" (XE) elikhomba libonisa inani eliseduze lama-carbohydrate. Isisekelo se-1 XE yi-10 g (ngaphandle kwefayibha yokudla), i-13 g (enefayibha) noma i-20 g yesinkwa. I-XE encane idliwe yisifo sikashukela, igazi lesiguli liba ngcono.
Inani eliphansi lama-carbohydrate liqukethe utamatisi, ukhukhamba, isithombo, iklabishi, u-squash, isilimo esidliwayo esinamagatsha anamanzi, izindunduma, upelepele wensimbi kanye ne-asparagus. Ukushona kusuka kumazambane aluhlaza, ukhukhamba, utamatisi, i-broccoli neklabishi ngeke kube nomphumela omubi, njengoba kusimo abilisiwe.
Izithelo
Ngokombono wokudla, i-fructose inempilo ukwedlula ushukela ojwayelekile owenziwe ngamabhetshi ezimboni. Lokhu kungenxa yokunambitheka okumnandi okuthuthukile kwe-sucrose nenani elilinganayo loshukela.
Ngokwengxenye enkulu, ama-nectar ezithelo awanconywa ukuthi asetshenziswe iziguli ezinesifo sikashukela. Lokhu kungenxa yenani elikhulu le-fructose.
Ngokuhlukunyezwa kwe-fructose, kungenzeka izinto ezingezinhle:
- izinto eziningi ngokweqile zandisa i-cholesterol nama-triglycerides emzimbeni. Le nto iholela ekukhuluphweni kwesibindi kanye nokubekwa kwama-atherosulinotic plaque;
- ukwehluleka kwesibindi kubangela ukubuyela emuva kwe-metabolism ye-fructose;
- kuncishiswe ukuvunyelwa kwe-uric acid, okuholela ezifweni ezihlangene.
Izinkomba ezisezingeni eliphansi ze-GI zithathwa kusuka ku-apula oluhlaza, amapomegranati, cranberries, amajikijolo, ama-Persimmons, namapheya. Iziphuzo ezivela ezithambile, izithelo ezithosiwe kufanele zikhawulelwe kwabanesifo sikashukela. Lokhu kufaka ubhanana, amakhiwane, amagilebhisi, amapetshisi, ama-cherries.
Izithelo zeCitrus
Umgomo wokusatshalaliswa kokudla okwenqatshelwe maqondana nokuqukethwe kwe-carbohydrate uyasebenza nezithelo zosawolintshi. Lapho kukhulu okuqukethwe yi-fructose esithelweni esithile, kuba yingozi kakhulu isiguli.
Ijusi ye-grapefruit elifafazwe elisanda kufakwa lilusizo kwabanesifo sikashukela
Enye yezithelo eziwusizo kakhulu zosawolintshi yi-grapefruit ecwengekile entsha, kalamula.. I-orange, uphayinaphu kufanele kube nomkhawulo.
Lapho usebenzisa i-citrus kugxila, umuntu kufanele acabangele izinga lokuvuthwa komkhiqizo, ukwelashwa okushisa kanye nenani elisele le-fiber yokudla. I-Citrus pulp iziphuzo enempilo yeshelufu elifushane izoba ngcono kakhulu.
Isiphuzo sikashukela okufanele usilahle
Kwenqatshelwe ukudla ukudla okuqukethe i-GI ephezulu. Lesi sigaba sifaka amajusi lapho izinga lidlula amayunithi angama-70.
Inani eliphakathi le-GI lisukela kumayunithi angama-40 kuye kwangama-70. Ngezansi amayunithi angama-40. ingadliwa, unikezwe inani eliphelele lama-carbohydrate (noma amayunithi esinkwa) adliwe ekudleni.
Lapho ulungiselela imenyu, ukukhetha kufanele kunikezwe ekudleni okwenziwe ngesandla hhayi ukuphathwa ngokushisa. Izitolo zomumo kanye nokugxiliswa kwe-multifruit kuqukethe ushukela ongezwe ngokwenziwe
Ama-Squeezes kusuka emifino enesitashi nezithelo ezimnandi azoba nomthelela ongemuhle. Akunconywa ukusebenzisa i-stale, izithelo nemifino ethe xaxa Amajikijolo aqukethe ama-carbohydrate amaningi, ngakho-ke nawo kufanele alahlwe. Okuhlukile kungaba ngama-blueberries amasha.
Ama-GI Juices aphezulu:
- ikhabe - amayunithi angama-87;
- ithanga (esitolo) - amayunithi angama-80 .;
- isanqante (isitolo) - amayunithi angama-75 .;
- banana - amayunithi angama-72;
- ikhabe - amayunithi angama-68;
- uphayinaphu - amayunithi angama-68 .;
- amagilebhisi - amayunithi angama-65.
Umthwalo we-glycemic wezithelo unciphisiwe uma unciphisiwe ngamanzi. Uma iresiphi ivumela, uwoyela wemifino ongeziwe uzonciphisa inani lokufakwa ushukela.
Lokhu kungenxa yokuthi amafutha avimbela ukumuncwa ngokushesha koshukela okulula ngamapheshana emathunjini. Umthamo onconyiwe kufanele uphuzwe kancane kancane usuku lonke.
Inkomba ye-glycemic yamajusi
Inani elincane le-GI lithatha ujusi utamatisi. Izinga layo lingama-15 kuphela amayunithi.Kunconywa yi-endocrinologists yabo bonke abanesifo sikashukela.
Izinga lokusebenzisa utamatisi kashukela kwisiguli sikashukela li-150 ml izikhathi ezi-3 ngosuku imizuzu engu-15 ngaphambi kokudla. Umkhiqizo ongaphakathi esitolo unganconywa, ngoba uqukethe usawoti, amagciwane futhi uselashelwe ukushisa okushisa.
Ijusi lamapomegranate aliqukethe kuphela inani elincane le-GI. Ukwakheka okuhle kwamavithamini kuzonothisa igazi futhi kubuyise amandla ngokulahlekelwa okukhulu kwegazi. I-GI amayunithi angama-45.
I-Grapefruit kufinyelwanga ayiphikiswa yabanesifo sikashukela, njengoba i-GI yayo ingama-44 amayunithi. Ithanga umpe lizothuthukisa i-stool kanye nokugaya. Iziguli ungaziphuza zingavuthiwe. I-GI yethanga umpe iyunithi ezingama-68, okuyisilinganiso.
Ithebula lokufingqa I-GI yemifino, izithelo neziphuzo ze-berry:
| Igama | Isikhombi se-GI, amayunithi |
| Isitolo sejusi ekupakeni | 70 kuya ku-120 |
| I-Watermelon | 87 |
| Banana | 76 |
| UMelon | 74 |
| Iphayinaphu | 67 |
| Amagilebhisi | 55-65 |
| Orenji | 55 |
| I-Apple | 42-60 |
| Amagilebhisi | 45 |
| Pearl | 45 |
| Strawberry | 42 |
| Ikherothi (okusha) | 40 |
| UCherry | 38 |
| I-Cranberry, i-Apricot, iLemon | 33 |
| I-Currant | 27 |
| Broccoli Squeeze | 18 |
| Utamatisi | 15 |
Isidlakela esihle kungaba ngama-smoothie ahlukahlukene. Lezi yizithelo nemifino eyinhlanganisela ehlukahlukene ngokuhlanganiswa okungenzeka kwe-kefir.
Amavidiyo ahlobene
Yini engingaphuza ujusi onesifo sikashukela sohlobo 2:
Ngenqubo efanelekile yokusetshenziswa kwamajusi kusuka emifino, izithelo namajikijolo kuzomane kugcwalise futhi kunothise ukudla komuntu onesifo sikashukela. Ungaphuzi iziphuzo zesitolo kanye nemonto. Ukwelashwa okushisa kwesiphuzo kukhulisa kakhulu i-GI futhi kuthinta kabi ushukela wegazi.
