Iyini inkomba yokudla ye-glycemic nokuthi ungayilinganisa kanjani

Lapho wenza imenyu yabanesifo sikashukela, wonke umuntu ongafuni ukuthola amaphawundi engeziwe kufanele angabali okuqukethwe kwekhalori yemikhiqizo kuphela, kodwa futhi nezinye izinkomba ezibalulekile.

Izazi zezokondla zeluleka ngolwazi lokufunda ukuthi kuyini inkomba ye-glycemic.

Ukwazi amanani we-GI kukuvumela ukuthi nsuku zonke ufake ukudla okunempilo ekudleni, ukusetshenziswa kwako okunomphumela omuhle emzimbeni, kugcina amazinga e-insulin, kungalayisi kakhulu izitho zokugaya ukudla, futhi kunciphisa amathuba okuba nokukhuluphala.

Inkomba ye-Glycemic: yini

USolwazi David Jenkins ngonyaka we-1981 waphakamisa ukuthi iziguli ezinesifo sikashukela kufanele zikhethe imikhiqizo ngokususelwa enkombeni entsha. Inkomba ye-glycemic noma i-Gl ikhombisa inani lama-carbohydrate. Inani eliphansi, iphephe igama lokondleka kushukela.

Amaphuzu abalulekile:

• Ukwethulwa kwenkomba entsha kushintshe imenyu kwabanesifo sikashukela: abantu bakwazile ukuthola ukudla okulinganiselayo, uhlu lokudla oluvunyelwe seluselude. Kwavela ukuthi ezinye izinhlobo zesinkwa (esinenhlamvu, i-rye, ithanga) ziphephe kakhulu ngokuntuleka kwe-insulin kunezinhlavu ezimenyezelwe, ama-apricots abekheniwe kanye ne-porridge kakolweni.
• Kwanele ukuba namatafula asezandleni akhombisa i-GI yezinhlobo ezahlukahlukene zokudla ukuze ukhiphe ukudla okufananayo. Ukuthola inani eliphezulu lama-kilojoule, kufaka phakathi izitsha zokudla okusanhlamvu, imikhiqizo yobisi, izithelo, imifino kwimenyu kunciphisa ukungezwani komqondo nokucasuka okuvame ukwenzeka kubantu abanesifo sikashukela ngokumelene nesizinda sokwenqatshelwa okuningi.
• Kuyavela ukuthi ngaphandle kokulimala kumanyikwe, ubhanana (60), ushokoledi omnyama (22), ukhukhunathi obisini (40), kanye nopelemvelo wemvelo ngaphandle koshukela (55) kungadliwa ngamanani akhawulelwe. Ama-carbohydrate ancishisiwe amunca kancane, akukho gxuma elibukhali kushukela.
• Amatafula we-GI avumela abanesifo sikashukela ukuthola ngokushesha amagama adinga ukukhishwa kwimenyu. Isibonelo, izinkomba ze-Gl zebhiya - i-110, isinkwa esimhlophe - 100, iziphuzo zekhabhoni - 89, isinkwa selayisi - 85, ophaya othosiwe ngokugcwaliswa okumnandi nosawoti - 86-88.
• Kubantu abaningi abatholakala benesifo sikashukela, bekuyinto etholakele ukuthi ezinye izinhlobo zokudla ezinempilo ezinama-kilojoule aphansi nalinganiselayo anenkomba ephezulu ye-glycemic. Okufanele ukwenze Zilahle ngokuphelele lezi zinto - akukufanele. Odokotela bacebisa ukuthi nakanjani basebenzise izinhlobo ezifakiwe zokudla, kepha ngobuningi obunqunyelwe. Amabhele angokulesi sigaba: I-GI ingama-70, uphayinaphu - 65, okusanhlamvu okusanhlamvu okusamisiwe - 63, rutabaga - 99, amazambane abilisiwe - 65.

Lapho ukhetha izinhlobo ezifanele zokudla, kufanele ucabangele: ama-carbohydrate "asheshayo" adonswa kahle, okuvusa ukugxuma okubukhali emazingeni kashukela egazini.

Uma kungekho msebenzi omkhulu womzimba, khona-ke kunqwabelana kwamandla ngokweqile ku-glycogen, kwakheka ungqimba olunamafutha olungadingekile.

Lapho sekutholwe ama-carbohydrate asizayo, "ahamba kancane", ibhalansi yamandla igcinwa isikhathi eside, ama-pancreas awanayo ingcindezi ekhuphukayo.

Izici ze-GI:

• Isilinganiso siqukethe ukwahlukaniswa okuyikhulu. Inkomba engu-zero ikhombisa ukungabikho kwama-carbohydrate emkhiqizweni, inani lamayunithi angama-100 yi-glucose emsulwa.
• Izithelo, amajikijolo amaningi, imifino enamahlamvu nemifino kuvame ukuba namazinga aphansi we-Gl. Izazi zokudla zithole izinkomba zama-70 noma ngaphezulu amayunithi wezinto zokudla ezinama-calorie aphezulu: isinkwa esimhlophe, ama-pancake, i-pizza, ujamu noshukela, ama-waffles, i-marmalade, i-semolina, ama-chips, amazambane athosiwe.
• Amanani we-GI amanani ahlukahlukene.

Ukuhlola inkomba ye-glycemic, i-glucose isebenza njengeyunithi eyinhloko.

Ukuqonda ukuthi amazinga kashukela wegazi azoba yini ngemuva kokuthola i-100 g yento ekhethiwe, uDkt D. Jenkins uphakamise ukuqhathanisa amanani aqhathaniswa nokusetshenziswa kwamagremu ayikhulu eglucose.

Isibonelo, ushukela wegazi ufinyelela ku-45%, okusho ukuthi izinga le-Gl liyi-45, uma eyi-136%, bese kuba ngu-136 njalonjalo.

Izici ezithinta i-Glycemic Index yemikhiqizo

Isikhombi esibalulekile sincike ethonyeni lezinto eziningana. Emkhiqizweni ofanayo, amanani we-Gl angahluka ngenxa yohlobo lokwelashwa okushisa.

Futhi, izinkomba ze-GI zithinteka yi:

• Uhlobo nezinhlobonhlobo zemifino, izithelo, isinkwa, okusanhlamvu, amajikijolo, ezinye izinto. Isibonelo, ubhontshisi omhlophe - 40, ubhontshisi oluhlaza - 30, i-lima - amayunithi angama-32, i-currant emnyama - 15, obomvu - ama-30 amazambane amnandi (amazambane amnandi) - 50, izinhlobo ezijwayelekile ngezinhlobo ezahlukahlukene zezitsha - kusuka ku-65 kuye ku-95.
• Indlela yokulungiselela nohlobo lokushisa kokushisa kokudla. Lapho u-stewing, usebenzisa amafutha ezilwane othosi, inkomba ye-glycemic iyenyuka. Isibonelo, amazambane: othosiwe epanini kanye nama- "fie" ahlukahlukene - i-GI ingu-95, kubhakwe - 98, kubilisiwe - 70, ngomfaniswano - 65.
• Izinga le-Fibre Imicu yezitshalo eyengeziwe, lapho umkhiqizo uncipha kancane, akukho ukwanda okusebenzayo kwamanani eglucose. Isibonelo, ubhanana unenkomba ye-glycemic yamayunithi angama-60, kodwa iphesenti eliphezulu le-fiber linciphisa ijubane lokusatshalaliswa kwamandla emzimbeni. Lesi sithelo esingajwayelekile ngamanani amancane singadliwa yisifo sikashukela.
• Izithako zokuhlukahlukahluka kwesitsha: I-GI ihluka enyameni nge-grvy kakhilimu omuncu notamatisi, nezinongo nemifino, ngamafutha yemifino namafutha ezilwane.

Kungani kufanele wazi i-GI

Ngaphambi kokwamukelwa kwesilinganiso se-glycemic index, odokotela babekholelwa ukuthi umphumela wama-carbohydrate, oyingxenye yezinhlobo ezahlukahlukene zokudla, uyefana.

Indlela entsha yokuhlola umphumela wama-carbohydrate athile avumele odokotela ukuthi bafake imikhiqizo emisha ekudleni kweziguli ezinesifo sikashukela i-mellitus: awukwazi ukwesaba ukuguquguquka okungathandeki kwezinkomba zeglue glucose ngemuva kokudla lezi zinto.

Ngenxa yencazelo ye-GI ezintweni ezahlukahlukene, ungasusa ukufana ekudleni, okunomphumela omuhle esimeni sokuphila, ikhwalithi yempilo, ukungatheleleki, kanye nenhlala-kahle. Kulula futhi nokukhetha uhlobo olufanele lokucubungula ukudla, ukugqoka okuwusizo kwemifino, okusanhlamvu namasaladi ukunciphisa ukusebenza kwe-Gl.

Inkomba Yomkhiqizo ye-Glycemic

Ngemuva kweminyaka yocwaningo, uSolwazi Jenkins wanquma i-GI ngezinhlobo eziningi zokudla, kufaka nezinhlobo ezahlukene. Okunye okwaziwayo ngamagugu we-Gl wamagama ngokuya ngendlela yokulungiselela.

Kwabanesifo sikashukela, abasubathi abafuna ukunciphisa umzimba, wonke umuntu olandela impilo yabo, kubalulekile ukuba netafula le-glycemic index yemikhiqizo ekhaya. Kulula ukwenza imenyu ehlukahlukene ngokufakwa kwezinhlobo eziwusizo nezinempilo zomkhiqizo, uma ungazi kuphela okuqukethwe kwekhalori nenani lomsoco (amafutha, ama-carbohydrate, amavithamini, amaprotheni, amaminerali, i-fiber, njalonjalo), kodwa futhi namanani we-Gl athinta izinga le-glucose egazini.

Ama-GI aphansi abe:

• imifino: u-anyanisi, u-soya, iklabishi, uphizi, i-zucchini, udali, izaqathi eziluhlaza. Amanye amagama: upelepele, uphizi, isitshalo seqanda, isithombo, itheniphu, utamatisi, ukhukhamba;
• izithelo namajikijolo: iplamu iplamu, iplamu, ijikijolo, i-currant, ihalananda, amagilebhisi. I-GI ephansi kuma-apricots amasha, ulamula, ama-apula, umpe, ama-raspberry;
• imifino: ulethisi, dill, iparsley, isipinashi, ulethisi;
• amakhowe, ukhula lwasolwandle, ama-walnuts, amantongomane.

Ama-GI aphezulu abe:

• muffin, isinkwa esimhlophe, ophaya othosiwe, croutons, granola nge zomisiwe namantongomane, pasta kakolweni othambile, amakhekhe kirimu, rolls inja esishisayo;
• ubisi oluncibilikisiwe no ayisikhilimu noshukela, ushizi ocwebezelisiwe
• ukudla okusheshayo, ngokwesibonelo, i-hamburger - 103, ama-popcorn - u-Gl ungama-85;
• irayisi emhlophe kanye nomkhiqizo osheshayo osuka kwizikhwama, amabele, ukolweni kanye ne-semolina porridge;
• amaswidi, ama-waffles, ama-biscuit, ushukela, ama-snickers, ama-Mars nezinye izinhlobo zamabha chocolate. Abantu abanesifo sikashukela akufanele badle ama-crackers, u-ayisikhilimu, ama-halva, ama-chips wezithelo ushukela, obhasikidi besihlabathi, ama-corn flakes;
• amapetshisi athosiwe kanye amabhilikotsi, ikhabe, omisiwe, beet, izaqathi abilisiwe, ummbila ukotini, ithanga;
• amazambane. I-GI encane kunazo zonke kumazambane amnandi, amakhulu kunayo - ku-othosiwe, kubhakwe, ama-chips, ama-fries ama-french;
• ubhiya, iziphuzo ezinempilo njenge Coca-Cola, Sprite, Fanta;
• cocoa noshukela nobisi oluhlanjululwe, iziphuzo ezimnandi ezingekho utshwala i-carbonated.

Ushukela omnandi, ukudla okusheshayo, ama-pastry, ubhiya, ama-chip, ushokolethi wobisi awagcini nje namakhalori aphezulu futhi awusetshenziswa kakhulu emzimbeni, kodwa futhi aqukethe ama-carbohydrate “asheshe”. I-GI ephezulu yalezi zinhlobo zemikhiqizo ingenye yamaphuzu achaza ukuvinjwa kokusetshenziswa kwezinto ezifakiwe.

Kuyadingeka ukutadisha ngokucophelela itafula ukuze ungafaki ukukhipha amakhalori aphezulu, kepha imikhiqizo ebalulekile, isibonelo, ushokoledi omnyama kusuka ekudleni: i-GI ingu-22, i-pasta eyenziwe ngoka durum ingu-50.

Ku-mellitus yesifo sikashukela, kubalulekile ukwazi ukuthi iyini inkomba ye-glycemic, nokuthi ungabhala kanjani kahle imenyu esekelwe kumanani we-GI ekudleni okuhlukahlukene.

Ekuqaleni kosuku, ungathola inani elilinganiselwe lokudla okunamazinga aphakeme naphakathi ku-Gl, kusihlwa amanani kufanele anciphe.

Kuyasiza ukudla izithelo ezintsha, amajikijolo nemifino, qiniseka ukuthi usebenzise inani elanele lamaprotheni, uwoyela wemifino.

Yonke imibuzo ephathelene nokudla okunesifo sikashukela kufanele icaciswe yi-endocrinologist kanye ne-wezempilo. Kuyadingeka ukuthi uvakashele odokotela ngezikhathi ezithile, ubheke isimo sempilo, uthathe izivivinyo ukuthola ushukela wegazi.

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