Isisindo sokulahlekelwa kwesisindo se-Glycemic: umongo wokudla, ukudlula okungenzeka nezindlela zokupheka eziwusizo

Ukudla kwenkomba ye-glycemic, imenyu esizoxoxa ngayo namuhla, isetshenziselwa ukulawula amazinga kashukela egazini.

Kusho umngcele obalulekile wokusetshenziswa kwemikhiqizo yokudla, enamanani aphezulu aphezulu ale nkomba.

Imenyu yenkomba ye-glycemic yesonto ephansi ngesonto ingenye elula kakhulu futhi ifunwa kakhulu. Ngalo, ungasho ukuthi ukhuluphele ngokweqile. Ukuze wenze lokhu, kwanele ukumisa nje ezinye izithiyo ekudleni kwakho mayelana nokudla okune-GI ephezulu.

Umnyombo wokudla okunje ukulandelayo: kuyadingeka ukubuyisela ama-carbohydrate alula ngezinto eziyinkimbinkimbi, ngoba ezangaphambili zidonswa ngokushesha bese ziphenduka zibe ngama-deposits anamafutha. Ngaphezu kwalokho, ngenxa yalokhu, kukhuphuka ukugxilwa koshukela egazini. Ngenxa yalokhu, ukwehla kwezinga layo kuphawulwa ngemuva kwesikhashana, okuholela ekuthambekeni okungalawulwa.

Kepha ngokuqondene nama-carbohydrate ayinkimbinkimbi, umgomo womsebenzi wabo uhlukile kancane: amunca kancane kancane, ugcwala umzimba isikhathi eside futhi ungabangeli ukuguquguquka kweshukela. Kungenxa yalezi zizathu ukuthi lesi sibonelo esondlekile senzelwe abantu abakhubazekile nge-endocrine. Ngakho-ke, izindlela zokupheka ezine-index ye-glycemic ephansi nokuqukethwe okuphansi kwekhalori kudume kakhulu phakathi kwabanesifo sikashukela nalabo abafuna ukunciphisa umzimba.

Umongo wokudla

USolwazi uDavid Jenkins wafunda isikhathi eside ukuthi ukudla okune-carbohydrate okuwuthinta kanjani umzimba wabanesifo sikashukela.

Njengoba kwenzeka, ayimnandi nje kuphela, kepha futhi nokudla okucebile ngesitashi (irayisi emhlophe, ipasta, amachizi, amazambane) kukhuphula amazinga kashukela egazini.

Kamuva, wethula amanani we-glycemic indices yokudla okuhlukahlukene, okwaholela ezifundweni ezintsha. Njengoba wazi, inkomba ye-glycemic (inani le-GI) ikhombisa ukuthi ukufakwa ngokushesha kwama-carbohydrate kwenziwa kanjani, nokuthi ukugcotshwa koshukela kuguqulwa kanjani lapho kudliwa umkhiqizo owodwa noma omunye.

I ngokushesha ukuguqulwa kokudla kube ushukela ushukela, kuphakama i-GI yayo. Kule nto, ilingana no-100. Iphakeme impela ufulawa (cishe 70), ukudla okune-sitashi nokuneshukela. Kepha okuphansi kwezinye izithelo nemifino engagugi.Uma i-GI ingama-70, khona-ke ukuqongelela okusheshayo kwe-glucose ne-hormone yamanyikwe (insulin) kusegazini lomuntu.

Inhloso eyinhloko yalokhu okulandelayo: Ukucwilisa ushukela. Ungamthumela “emsebenzini ophuthumayo” (uma isiguli esisebenza ejimini futhi sidinga uphethiloli) noma siguqulwe sibe ngamafutha omzimba (uma isiguli sisebenza ehhovisi futhi siphila impilo yokuhlala).

Isimo sesibili sinezikhathi ezingemnandi kakhulu. Okokuqala, umuntu uqala ukuthola isisindo ngokweqile, bese ukukhathala kuyabonakala futhi, ngenxa yalokho, kuba nomsindo, ngoba kancane kancane umzimba uyeka “ukuqaphela” ushukela futhi “ulalele” i-insulin.

Kamuva, isiguli sibhekene nokuvela kwezifo zenhliziyo nezinye izinkinga zesifo sikashukela. Ngakho-ke, ukweqiwa kwe-pancreatic hormone neglucose egazini kuqala ukulimaza zonke izitho zangaphakathi.

Zuza

Uma sikhuluma ngento efana nokudla nge-glycemic index, imenyu yeviki ihlanganiswa kusetshenziswa itafula lemikhiqizo ye-GI.

Izindlela zokupheka ezifanele zezitsha ezinenkomba ephansi ye-glycemic yokulahlekelwa isisindo kwimenyu zisiza ukuqeda amakhilogremu angeziwe, ukuvimbela futhi nokwelapha ushukela.

Njengoba wazi, amandla abalulekile asakazeka ngokushesha ngomzimba ngokubonga ngokudla okune-GI ephezulu. Ngenxa yefayibha, ukwamukelwa kwemikhiqizo ene-GI encane noma i-zero GI kwenzeka kancane kancane.

Okuqukethwe ushukela kwi-serum yegazi kuyohlala kuphakama ngokuthe ngqo kubathandi beswidi, abahlala befaka izipuni ezimbalwa kashukela ocwengekile etiyeni labo, badla njalo ama-confectionery nezithelo. Kulokhu, izinga le-insulin liyohlala liphansi kakhulu, futhi ukuphazamiseka kwe-metabolic kuzobhekwa ngemuva kwesikhashana.

Ukudla kwezinkomba kwe-Glycemic - ukuqala kuphi?

I-GI yisilinganiso lapho amazinga kashukela asukuma khona ngemuva kokudla ukudla okuqukethe ama-carbohydrate.

Labo bantu abafuna ukunciphisa umzimba ngaphandle kokulandela ukudla okuqinile kufanele bazijwayeze ngalo mgomo wokudla okunempilo.

Bambalwa abantu abayazi ukuthi ngokugcinwa kwayo, umuntu angadla isinkwa “esifanele” kanye noshokoledi. Ngaphezu kwalokho, isisindo sisazokwehla ngokushesha.

Ukudla okunenkomba ye-glycemic ephezulu kufaka: imikhiqizo yebhikawozi kafulawa wekolweni we-premium, amazambane ajwayelekile, ilayisi elicolisisiwe, ushukela omnandi, ezinye izinhlobo zezithelo. Kepha imikhiqizo enamanani aphansi ifaka isinkwa se-bran, ilayisi elinsundu, iklabishi, izithelo ezimnandi nezomuncu kanye nemifino eqenjini labo.

Izici Ezithinta I-GI

Ukuze kuhlolwe kahle isilinganiso se-glycemic index yomkhiqizo, kufanele kubhekwe izici eziningi, ngoba uhlobo kashukela (olulula noma oluyinkimbinkimbi), ukwakheka kwamakhemikhali kaphethiloli, okuqukethwe kwefayibha yokudla ekudleni kuthinta ijubane lokugaya ukudla futhi, ngenxa yalokho, izinga lokukhuphuka kweglucose egazini lipids, amaprotheni, kanye ne-degree, izinga lokushisa, uhlobo nesikhathi sokulashwa kokushisa.

Okulandelayo uhlu lwamaphuzu anomthelela omkhulu ezingeni le-GI lemikhiqizo ethile:

1. uhlobo lwezinto zokusetshenziswa, izimo zokutshala noma zokukhiqiza, futhi esimweni semifino nezithelo, isigaba sokuvuthwa. Isibonelo, irayisi emhlophe eyindilinga ine-GI ephezulu - 71. Kepha ingashintshwa nohlobo olusizayo olubizwa ngokuthi i-basmati ngesibonakaliso se-55. Ukuvuthwa, ikakhulukazi izithelo namajikijolo, kubaluleke kakhulu: ngakho-ke, i-GI yamabhanana avuthiwe aphezulu kakhulu kunokungavuthiwe ;
2. izinhlanganisela ezinamafutha. Bakhomba ukukhishwa kokudla okuphuma esiswini, ngaleyo ndlela bekhulisa isikhathi sokugaywa. Ama-fries aseFrance enziwe ngezinto zokupheka ezifriziwe ane-GI ephansi kunesitsha esifanayo esenziwe kumkhiqizo omusha;
3. amaprotheni. Ukudla kugcwele ngale nto kunethonya elihle ekukhusekeni kwama-hormone kwipheshana lesisu. Lokhu kusiza i-glycemia ephansi;
4. carbohydrate. Ushukela olula ungakhuphula ushukela wegazi. I-GI elicolisisiwe icishe ibe ngama-70;
5. degree of processing. Ukugaya, ujusi wokuxebula, kanye nokunye ukukhohlisa kungabhubhisa izimbotshana zesitashi. Yilokhu okusiza ukuthi ukudla kugaye ngokushesha. Ngenxa yalokho, i-GI yokudla iya ngokuya iphakama. Isibonelo sokudla okungena ngezinga eliyinkimbinkimbi lokucubungula isinkwa esimhlophe. Kuyo, isitashi cishe “sihlangene” ngokuphelele, ngakho-ke cishe konke kugaywe. Kepha amakhompiyutha e-carbohydrate avela ku-pasta ophekwe kahle anesakhiwo esiminyene kakhulu, esiza ukunciphisa i-enzymatic hydrolysis yesitashi, okuthi, ngenxa yalokho, singagayeki kalula. Ngisho nokuguqula ukwakheka komkhiqizo kunomthelela ku-GI. Amazambane abilisiwe futhi adliwe ezinsizeni aqhakaza inkomba ephansi kunamazambane abunjiwe. I-apula lilonke futhi linempilo kakhulu kunejusi elivela kulo;
6. ukwelashwa okushisa. Ukushisa, isikhathi sokusebenza, nezinye izinto zinamandla okuguqula i-GI yokuqala. Njengoba wazi, ilayisi elimhlophe elingenalutho eliphekwe esimweni sephalishi elibilisiwe lithola u-90 esikhundleni senkomba 70. Ngesikhathi sokupheka, uketshezi namazinga okushisa aphezulu kubangela ukugcwala kwesitashi nokuguquka kwawo kube yifomu efana ne-jelly, ebola kalula ngaphansi kwethonya lama-enzymes wesistimu yokugaya futhi icutshungulwa ngokushesha;
7. ukuba khona kwe-fiber. Umphumela enkombeni okukhulunywa ngayo kuncike ezinhlobonhlobo zazo: imicu encibilikayo yandisa ukubonakala kokudla okugaywayo, okunciphisa kakhulu ukuhamba kwayo emgudwini wokugaya ukudla futhi ivimbele ithonya lama-enzyme asesiswini. Ngakho-ke, i-assimilation uqobo futhi iqala isikhathi eside. Njengoba le nto ine-GI ephansi impela, izinga loshukela wegazi alikhuphuki ngokushesha okukhulu.

Imenyu yokudla

Imenyu eyisampula enenkomba ephansi ye-glycemic yokunciphisa isisindo ngosuku olulodwa:

• ibhulakufesi lokuqala: iphalishi, ama-toast amabili kusuka kwesinkwa se-rye ushizi, itiye ngaphandle koshukela;
• ibhulakufesi lesibili: i-orange;
• isidlo sasemini: isobho lemifino;
• isidlo sasemini: ingilazi ye-kefir;
• isidlo sakusihlwa: imifino ebilisiwe ethosiwe uwoyela wejongilanga.

Ungadliwa

Cabanga izindlela zokupheka ezidumile zokudla okuphansi kwenkomba ye-glycemic.

Inkukhu enamakhowe:

• isihlakala senkukhu;
• anyanisi;
• uwoyela sunflower;
• amakhowe.

I-fillet esikiwe kanye no-anyanisi kufanele kufakwe epanini bese gazinga ngamafutha.

Okulandelayo, engeza amakhowe, usawoti kanye nopelepele. Ngemuva kwalokho, isisindo sigcwele amanzi futhi sidluliselwe imizuzu engama-20.

Isaladi Yemifino:

• ulethisi;
• Utamatisi
• ukhukhamba
• imifino.

Okokuqala udinga ukunquma isaladi, utamatisi, ukhukhamba ne-parsley. Konke lokhu kuxutshwe, kuvunyelwe ngamafutha omnqumo nesoso lwesinaphi.

Ukubuyekezwa

Ukubuyekezwa kokudla kwenkomba ye-Glycemic kukhulu kakhulu. Ngokusho kokubuyekezwa kwesifo sikashukela nokunciphisa umzimba, ukudla okunjalo akusebenzi kuphela, kodwa futhi kunomthelela omuhle empilweni.

Amavidiyo ahlobene

Iyini inkomba ye-glycemic yokunciphisa isisindo? Kuyini ukudla okuphansi kwenkomba ye-glycemic? Imenyu yeviki - indlela yokwenza? Izimpendulo kuvidiyo:

Inkomba ye-glycemic kanye nokulahlekelwa isisindo kunokuxhumana okuqinile. Kule ndatshana, singaphetha ngokuthi imikhiqizo esetshenzwe kancane, yehlisa i-GI yabo. Ukudla okufanayo kungahle kube nenkomba ehlukile ngokuya ngezinga lokucutshungulwa. Inkomba ye-glycemic yokuncipha kwesisindo idlala indima ebalulekile, kepha futhi udinga ukunaka okuqukethwe kwamafutha ekudleni, okumele kube okuphansi.