Okungenziwa Yisifo Sikashukela - Ukudla Okuphezulu Kwe-Glycemic Index

Esikhathini sikashukela, kubalulekile ukwazi ukuthi yiziphi izinhlobo zokudla ezibangela i-spike kushukela wegazi.

Ukudla okunenkomba ye-glycemic ephezulu nezinto ezine-GI ephansi kubhalwe ematafuleni.

Uma kwenzeka kumonakalo we-pancreatic, uhlu lwezinhlobo zokudla ezinamanani ahlukile we-Gl luyasebenziseka futhi lufanelekile ukuligcina kubhukwana enezindlela zokupheka.

Iyini inkomba ye-glycemic yemikhiqizo

I-GI ikhombisa ukuthi mangaki ama-carbohydrate aqukethe igama elithile nokuthi alithinta kangakanani isilinganiso sokusatshalaliswa kwamandla emzimbeni.

Lapho kukhuphuka inani le-Gl, kulapho kukhuphuka khona igciwane likashukela egazini futhi okuphambene nalokho.

Akusikho nje ukuthi ku-mellitus yesifo sikashukela kuyadingeka ukuthola izinhlobo eziningi zokudla ezine-index encane ye-glycemic kanye nama-carbohydrate ayinkimbinkimbi, i-fiber, amaprotheni, ukuze inqubo yokwabiwa kwamandla ibe yinde, amanani eglucose awangeqi okujwayelekile.

I-GI ilinganiswa ngesilinganiso esikhethekile, amanani asuka kumayunithi angu-0 kuye kwayi-100. Le ndlela yasungulwa nguprofesa waseCanada D. Jenkins. Umkhiqizo ngamunye unenkomba ethile ye-glycemic, kepha kuye ngohlobo lokwelashwa okushisa, iresiphi yesitsha, ukungezelelwa kwamafutha zemifino, izinkomba ziyehluka. Isibonelo, i-GI yezaqathi ezingavuthiwe ingama-35, kepha ngemuva kokupheka, amanani anda ngaphezu kwezikhathi ezi-2: kufika kuma-85 amayunithi!

Izinga le-GI lithinteka yi:

• okuqukethwe kwamafutha, i-fiber, amaprotheni;
• uhlobo lokushisa lokushisa lwemikhiqizo;
• ukungezwa kwamafutha emifino nezilwane.

UProfesa Jenkins utholakele: ukudla okunama-carbohydrate ayinkimbinkimbi anezinkomba eziphansi ze-glycemic, ezinobunzima obuphezulu. Lapho uhlanganisa ukudla okwenzelwe ushukela, kuyasiza ukubheka idatha yamatafula we-GI ukuvikela ukwanda okuqagula kwezinkomba ze-glucose.

Uma kwenzeka wephula ukukhiqizwa kwe-insulin, umuntu kufanele anciphise ukusebenzisa amagama asezingeni lawo le-Gl elidlula amayunithi angama-70. Lapho wenza imenyu yokudla kwabanesifo sikashukela, kwesinye isikhathi kuyadingeka ukufaka ukudla ekudleni okuqukethe ama-carbohydrate ayinkimbinkimbi, i-fiber, amaprotheni namafutha emifino.

Kungani kubhekwa

Inkomba entsha yokuhlola imikhiqizo ingeze inani lamandla.

Izazi zezempilo zithole amathuba amaningi okuhlinzeka abanesifo sikashukela izinhlobo ezahlukahlukene zokudla ezenziwe ngokudla okunamanani aphezulu naphakathi nendawo ama-Gl okwakungathiwa awasetshenziswa kangako ezimweni zokushoda kwe-insulin.

Ngenxa yokubalwa kwe-GI, ungaqonda masinyane ukuthi lolu hlobo lokudla lumunzwa kanjani ngokuqhathaniswa neglucose.

Uma i-Gl ingu-40, ushukela uzokhuphuka ufike kuma-40%, amayunithi angama-70 kuye kuma-70%, nokunye.

Abantu abaningi babuza ukuthi ngabe kunamaphutha ematafuleni we-GI: izinto ngazinye zinezinga le-Gl elingaphezu kwe-100%. Unembile: umzimba ufaka izinhlobo ezithile zokudla kunokuba ushukela, uGl udlula amayunithi ayi-100. USolwazi Jenkins, ngemuva kweminyaka eminingi yocwaningo, wafakwa kulesi sigaba: i-hamburger, ubhiya, isinkwa esimhlophe, ushukela omnandi.

Imikhiqizo - Uhlu

Zonke izinhlobo zokudla zinezinkomba zazo ze-glycemic. Njengoba unesifo sikashukela, kudingeka wazi ukuthi yini okufanele uyisebenzise ukugcina amazinga e-glucose efanele.

Amacebo awusizo:

• Uma umuntu evama kakhulu ukuthola ukudla okune-GI ephezulu nama-carbohydrate asheshayo, kungcono kakhulu kumanyikwe. Amakhekhe, ophaya, amaswidi angadliwa kuphela ngamaholide, ngokweqile, uma kungenjalo, kulula ukuvusa ushukela obukhali. Isimo esinjalo sizoholela kwisidingo sokudla okuqinile, okungajabulisi futhi kube ntofontofo kwabanesifo sikashukela kunokudla okulinganiselayo, kucatshangelwa amanani we-Gl.
• Ungadli njalo ukudla okune-GI ephezulu, ephansi kuma-carbohydrate: umzimba usheshe ube buthaka, ngemuva kwehora nesigamu, ubuye futhi ufuna ukudla ngenxa yokuntuleka kwamandla.
• Inketho enhle yi-GI ephansi (amaprotheni aphezulu namafutha aphilile) kanye nenani elincane lama-carbohydrate ayinkimbinkimbi. Ilungele isidlo sakusihlwa.
• Amaphesenti aphezulu ama-carbohydrate ayinkimbinkimbi kanye nezinga eliphansi le-GI (ukuba khona kwe-fiber emkhiqizweni). Inketho enhle yomsebenzi omuhle wengqondo.
• Ama-carbohydrate amaningi ayinkimbinkimbi, amaprotheni kanye nama-GI afinyelela kumayunithi angama-50 inketho engcono kakhulu, okunikeza ukugcwala kanye necala elinamandla lamandla isikhathi eside. Uhlobo olufanele lokudla kokudla okwenziwa ngumzimba, ukuze ulondoloze isimo esihle semisipha.

Phansi omkhulu

Kuyasiza ukuba izazi zesifo sikashukela zisebenzise:

• izithelo: ama-apula ezinhlobonhlobo ezahlukahlukene, ama-apricots (amasha), amaplamu, ama-nectarines;
• amajikijolo: ama-raspberries, ama-currants abomvu namnyama, amajikijolo, ulwandle i-sihlahla sivame ukutholakala;
• crayfish ebilisiwe;
• imikhiqizo yobisi, ushizi we-tofu;
• izithelo zamawolintshi: ulamula, amagilebhisi, ama-tangerine, amawolintshi;
• ubisi lwamaphesenti ahlukahlukene amafutha;
• imifino: i-parsley, i-cilantro, i-dill, ulethisi - i-iceberg ne-ulethisi, isipinashi;
• imifino borsch nesobho seklabishi;
• imifino: uphizi, isitshalo seqanda, utamatisi, upelepele omnandi, izaqathi (mhlawumbe eluhlaza). I-GI ephansi iklabishi yazo zonke izinhlobo, ukhukhamba, u-anyanisi, isosi, isitshalo seqanda, isithombo, isithambisi;
• ulwandle kale;
• amantongomane nama-walnuts;
• ama-apricots omisiwe, ihalananda;
• amakhowe abilisiwe ngokugqoka kwamafutha zemifino.

Isikhulu esiphakeme

Kubalulekile ukulahla lezi zinhlobo zokudla ezilandelayo:

• ubhiya, iziphuzo ezinekhabhoni enoshukela, ukunambitheka kanye nemibala yokwenziwa;
• amabhisikidi, ama-halva, ama-cornflake, ama-waffles, imigoqo yamashokoleti;
• ushukela
• isinkwa semvubelo esimhlophe, ama-croutons amhlophe, ama-crackers, othosiwe othosiwe nganoma yikuphi ukugcwaliswa, amakhekhe, amakhekhe, i-pasta ekolweni ebilisiwe;
• zonke izinhlobo zokudla okusheshayo;
• ama-chips, ama-fries, ama-chip;
• cocoa ngokufakwa kobisi oluhlanganisiwe;
• ujamu, ujamu, i-pastille, ujamu, i-marmalade noshukela;
• i-pizza, ama-donuts, ama-croutons athosiwe;
• i-semolina, iphalishi kakolweni, ilayisi elimhlophe;
• isigaxa esimnandi;
• izindlela ezincibilikisiwe nezincibilikisiwe;
• i-parsnip;
• zonke izinhlobo zokusanhlamvu, amazambane abunjiwe ngokushesha asuka ezikhwameni;
• ushokoledi, amaswidi, i-caramel;
• swede;
• amabhilikosi akheniwe.

I-GI ephezulu yezinto eziningi eziwusizo. Zidinga ukukhawulelwa kakhulu ekudleni, zisebenzisa enye indlela yokulungiselela, noma zidle okusha.

Inani elincane lezinto ezilandelayo livunyelwe:

• ikhabe;
• isinkwa sethanga;
• ijazi lamazambane abilisiwe;
• ushokoledi omnyama
• amagilebhisi;
• ummbila obilisiwe;
• amaqanda, i-omelet yomusi;
• ithanga elibhakwe;
• yogurt yezithelo;
• izindle;
• kvass;
• ujusi we-karoti;
• mamalyga;
• ama-cutlets omusi avela enkomeni yenkomo, enhlanzi noma engulubeni;
• izinkwa ezigcwele okusanhlamvu.

Inkomba ye-Glycemic ne-insulin

I-GI ikhombisa ubudlelwano phakathi kokudla umkhiqizo kanye nokushintshashintsha koshukela wegazi.

Izinkomba ze-Gl zokudla okuthile ziyaziwa kakhulu, futhi kwenziwa izifundo eziningi ezivumela odokotela ukuthi bancome abanesifo sikashukela noma ezinye izinhlobo zokudla.

Inkomba ye-insulin iyinkomba engafundwanga kangako. I-AI ikhombisa ukuthi kukhule kangakanani ukukhiqizwa kwe-insulin ngemuva kokudla.

I-hormone ebalulekile ithinta izinqubo ze-metabolic emzimbeni, ikhulisa ukuqina kwezicubu zamangqamuzana. Ngokukhuphuka kokususwa kwe-insulin, ama-carbohydrate aguqulwa ngamandla abe ngamafutha omzimba.

I-AI ephezulu idinga ukukhawulela lezi zinto kumenyu yesifo sikashukela. Kubalulekile ukugxila hhayi kuphela emananini enkomba ye-insulin, kodwa enanini lokudla: ukudla ngokweqile njalo kulimaza ama-pancreas kanye nezinkomba zeglue ngaphezu kwekhulu lama-cookies adliwe isidlo sasekuseni.

Ungayisebenzisa kanjani inkomba ye-glycemic yesifo sikashukela

Ukwazi kokuncika kwe-GI ohlotsheni lokucutshungulwa komkhiqizo, umphumela wamafutha, i-fiber, amaprotheni, asiza ukudla ngesifo sikashukela esihlukahlukene kakhulu, ngaphandle kwemikhawulo kakhalori ebuhlungu.

Ezimweni eziningi, imifino, amajikijolo, izithelo zinenani elincane lamandla kunethosi, ophaya, ujamu, u-ayisikhilimu, ama-chip, ama-crackers, kepha ezinye izinto zingadliwa ngaphandle kokukhathazeka ngamazinga kashukela wegazi.

Ngemuva kwezifundo zikaProfesa Jenkins, imikhiqizo eminingi yavuselelwa: ushokoledi omnyama, i-pasta (ngokuqinisekile kusuka kukakolweni we-durum), ilayisi lasendle, isinkwa sethanga, isigaxa sama-berry marmalade, amazambane amnandi.

Ukusebenzisa amatafula kulula: inani le-Gl likhonjisiwe eceleni kwento ngayinye. Iphuzu elihle - ezinhlotsheni eziningi kukhona inkomba ethile. Ngokulashwa okuhlukile kokushisa, inkomba ye-glycemic ikhonjiswa emgqeni ohlukile: lokhu kwenza kube lula ukuthola indlela efanele yokupheka lapho ulungiselela imenyu. Isibonelo, amazambane: okuthosiwe, okubhakiwe, ama-fries, abilisiwe ku-peel futhi ngaphandle kwawo, ama-chip.

Ukunciphisa izinkomba ze-Gl, kubalulekile ukuthola imifino eminingi kanye nezinye izinhlobo zokudla, ungene esikhundleni samafutha ezilwane ngama-linseed, ummbila, uwoyela womnqumo.

Abantu abanesifo sikashukela kudingeka basebenzise izinto eziphansi kakhulu ze-glycemic index: ama-carbohydrate asheshayo anikeza umuzwa ongamanga futhi omfishane wokuphila wokuqina, futhi kukhuphuka ushukela wegazi.

Ingxenye eyinhloko yokudla kufanele ibe ukudla okune-GI okuphansi okuqukethe i-fiber noma amaprotheni. Esikhathini sikashukela, uwoyela wemifino unenzuzo. Izinga eliphansi lokuphathwa kokushisa kwemikhiqizo kubalulekile, uma kungenzeka igama elithile. Isifo sikashukela kudingeka sazi inkomba ye-glycemic eseduze yezinhlobo eziphambili zokudla ukuze kusheshe kwakhiwe imenyu yosuku neviki.

Amavidiyo ahlobene