INKOMBA YE-GLYCEMIC YOMMBILA, I-OAT, I-AMARANTH, IFILAKISI LEZINHLAMVU ZONKE NEZINYE IZINHLOBO

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Minyaka yonke isibalo sabantu abanesifo sikashukela sikhula njalo. Isizathu salokhu ukudla okungalinganiseli nokuphila kokuhlala phansi.

Ngemuva kokuthi umuntu ezwe lokhu kutholwa, into yokuqala efika emqondweni wukudla okuyi-monotonous, okungenawo amaswidi nokunye ukudla okuqukethe ama-carbohydrate ayinkimbinkimbi.

Kepha lesi sitatimende asithathwa njengeyiqiniso, ngoba hhayi kudala, imithetho nemigomo ephathelene nokudla evunyelwe noma enqatshelwe ukudla nalesi sifo sohlelo lwe-endocrine ibuyekeziwe.

Kuze kube manje, uhlu lwama-dessert, izithelo namajikijolo kunabile impela, into esemqoka ukuthi uqaphele. Ukuhambisana nokwelashwa kokudla kuyiphuzu eliyinhloko ekwelapheni lesi sifo. Okokuqala, udinga ukutadisha uhlu lwemikhiqizo engadliwa yilesi sifo. Le ndatshana iqukethe imininingwane yokuthi yiluphi ufulawa ongaba khona onesifo sikashukela futhi ongasebenzi.

Inkomba ye-glycemic kafulawa wezinhlobo ezahlukahlukene

Ochwepheshe bakhetha ukudla kweziguli ezinesifo sikashukela sohlobo 2, ngenkathi zibheka inkomba ye-glycemic (GI) yazo zonke imikhiqizo.

Le nkomba ikhombisa ukuthi ushukela uphuka ngokushesha kangakanani egazini ngemuva kokudla izithelo noma amaswidi.

Odokotela bazisa iziguli zabo ngokudla okujwayelekile, kuyilapho belahlekelwa amaphuzu athile abalulekile. Ngalesi sifo, udinga kuphela ukudla ukudla okunenkomba ephansi.

Bambalwa abantu abazi ukuthi ufulawa weziguli onemithambo ye-carbohydrate metabolism kufanele ube nalesi sikhombisi, ungeqi ngamashumi amahlanu. Ufulawa wokusanhlamvu okuphelele onenkomba efinyelela kumayunithi ayisithupha nesishiyagalolunye angakudla nsuku zonke kuphela ngaphandle komthetho. Kepha ukudla okunenkomba ngaphezulu kwamashumi ayisikhombisa akuvunyelwe ngokuphelele kwabanesifo sikashukela.

Lokhu kungenxa yokuthi kunengozi yokwanda kokuhlushwa ushukela. Ngenxa yalokhu, kungaba nezinkinga ezinkulu.

Umhlaba wazi izinhlobo eziningi zikafulawa, lapho imikhiqizo ethile ikhiqizelwa khona abantu abanenkinga ye-endocrine. Ngaphezu kwenkomba ye-glycemic, udinga ukunaka inani lamandla womkhiqizo.

Njengoba abantu abaningi bazi, ukuphuza amakhalori ngokweqile kungasongela ukukhuluphala, okufaka ingozi enkulu kubantu abanalesi sifo. Ngayo, ufulawa onenkomba ephansi ye-glycemic kufanele usetshenziswe, ukuze ungazimbi kakhulu lesi sifo. Kufanele kukhunjulwe ukuthi okuningi kuncike ezinhlotsheni zomkhiqizo - ukunambitheka nekhwalithi yokubhaka.

Ngezansi kwenkomba ye-glycemic yezinhlobo ezahlukahlukene zikafulawa:

i-oatmeal -45;
i-buckwheat - 50;
ilineni -35;
amaranth -45;
ubhontshisi - 50;
okusanhlamvu okuphelele -55;
okade-35;
Coconut -45.

Zonke lezi zinhlobo ezingenhla zivunyelwe ukusetshenziswa njalo lapho kulungiswa okwenziwe ngamehlo okujabulisa ukwedlula zonke.

Kulezi zinhlobo, kunqatshelwe ngokuphelele ukupheka izitsha:

ummbila - 70;
ukolweni -75;
ibhali - 60;
ilayisi - 70.

Njengoba inkomba ye-glycemic kafulawa wokusanhlamvu wonke uphezulu ngokwanele, ayinakusetshenziselwa ukupheka.

I-Oat ne-buckwheat

Inkomba ye-glycemic ye-Oatmeal iphansi, okwenza ibe yindlela yokuphekela ephephe kunazo zonke. Iqukethe ukwakheka kwayo into ekhethekile esehlisa amazinga kashukela. Ngaphezu kwalokho, lo mkhiqizo ukhulula umzimba wamafutha amabi angafuneki.

Ngaphandle kwenani elikhulu lezinzuzo, umkhiqizo oats oats unokuqukethwe okuphezulu kakhulu kwekhalori. Amagremu ayikhulu alo mkhiqizo odumile aqukethe cishe ama-369 kcal. Kungakho lapho ulungiselela izimpahla ezibhakiwe noma ezinye izitsha ezivela kuwo, kunconywa ukuhlanganisa oats nanoma yiluphi olunye uhlobo olufanele lwefulawa.

Ufulawa we-oat

Ngokubakhona njalo kwalo mkhiqizo ekudleni kwansuku zonke, ukubonakaliswa kwezifo zendlela yokugaya ukudla kuyancipha, ukuqunjelwa kuyancishiswa, futhi kuthathwe isilinganiso esisodwa se-hormone yokwenziwa kwama-pancreas, umuntu ayidingayo impilo ejwayelekile. Umkhiqizo oats oats ubandakanya inani elikhulu lamaminerali, njenge-magnesium, potassium, selenium.

Kuphinde kusekelwe kumavithamini A, B₁, B₂, B₃, B₆, K, E, PP. Kubalulekile ukuqaphela ukuthi lo mkhiqizo uvunyelwe ukusetshenziswa ngisho nalabo bantu abasanda kohlinzwa kakhulu. Ngokuqondene ne-buckwheat, inokuqukethwe okuphakeme okufanayo kwekhalori. Cishe amagremu ayikhulu omkhiqizo aqukethe ama-353 kcal.

Ufulawa we-Buckwheat ucebile ngamavithamini, amaminerali kanye nezinto ezithile zokulandela umkhondo:

Amavithamini e-B athinta ukusebenza kahle kohlelo lwezinzwa lomuntu, ngenxa yalokho ukuqedwa kokuqwasha, nokukhathazeka nakho kuyanyamalala;
i-nicotinic acid ithuthukisa kakhulu ukuhamba kwegazi futhi iqede ngokuphelele ukuba khona kwe-cholesterol eyingozi;
i-iron izovikela ukuvela kwe-anemia;
futhi isusa ubuthi kanye nama-radicals asindayo;
ithusi ekwakhiweni ithuthukisa ukumelana komzimba ezifweni ezithile ezithathelwanayo namagciwane e-pathogenic;
i-manganese isiza indlala yegilo, futhi ibuye yenze i-glucose ijubane ku-plasma yegazi;
i-zinc inomphumela onenzuzo esimweni sezipikili nezinwele;
I-folic acid iyadingeka ngesikhathi sokukhulelwa ngoba ivimbela ukukhubazeka ekukhuleni kwesibeletho.

Inkomba ye-glycemic kafulawa ye-Buckwheat iphansi, ekuvumela ukuthi uyisebenzise ekudleni kwakho kwansuku zonke kanye nama-oats.

Ummbila

Ngeshwa, ukubhaka kusuka kulolu hlobo lwefulawa akuvunyelwe kubantu abane-carbohydrate metabolised.

Kubalulekile ukuqaphela ukuthi inkomba ye-glycemic kafulawa we-corn iphezulu kakhulu, futhi okuqukethwe kwekhalori komkhiqizo kungama-331 kcal.

Uma ukugula kuqhubeka ngaphandle kwezinkinga ezibonakalayo, khona-ke ochwepheshe bayakuvumela ukuthi uyisebenzisele ukupheka izitsha ezahlukahlukene. Konke lokhu kuchazwa kalula: ummbila uqukethe amavithamini awusizo angenakubalwa kanye nama-microelements ongeke enze eminye imikhiqizo yokudla.

Ufulawa wombila wesifo sikashukela sohlobo 2 ngenxa yokuqukethwe yi-fiber kuyo, uyakwazi ukudambisa ukuqunjelwa futhi uthuthukise ukusebenza kohlelo lokugaya kwabantu. Enye imfanelo esemqoka yalo mkhiqizo ukuthi ngisho nangemva kokulashwa okushisa ayilahlekelwa yimpahla yayo enenzuzo.

Kepha, ngaphandle kwalokhu, kuyenqatshelwe ngokuphelele kubantu abaphethwe yizifo ezithile zesisu nezinso. Iwusizo kakhulu ngenxa yokuqukethwe kwamavithamini we-B, i-fiber, nokulandela umkhondo kuwo.

Ufulawa wammbila ungumthombo ongabaluleki wezinto ezihlukile okunzima kakhulu ukuzenzela ezinye izinhlobo zalo mkhiqizo. Kodwa-ke, ngenxa ye-GI yayo ephezulu, kuthathwa njengenqatshelwe kubantu abanokuphazamiseka kwe-metabolic of carbohydrate.

Amaranth

Inkomba ye-glycemic kafulawa we-amaranth ingu-45. Ngaphezu kwalokho, kubhekwa njenge-gluten-free.

Enye into ehlukile kulo mkhiqizo ukuthi iqukethe inani elikhulu lamaprotheni ekwakhiweni, okusekhwalithi enhle kakhulu.

Kubandakanya ne-lysine, potassium, phosphorus, fatty acid kanye ne-tocotrientol. Kuyaziwa ukuvikela ngokuntuleka kwe-insulin.

Ufulawa kakolweni obiyelwe i-Amaranth usiza kakhulu ukunciphisa ushukela wegazi kwabashukela. I-Amaranth supplementation ithuthukisa kakhulu i-glucose ne-fat metabolism.

Ifilakisi ne-rye

Inkomba ye-glycemic kafulawa wefilakisi iphansi impela, kanye ne-rye.

Ukubhaka kohlobo lokuqala lwefulawa kuvunyelwe kubantu abanesifo sikashukela, kanye nalabo abanamaphawundi awengeziwe.

Ngenxa yokuqukethwe okuphezulu kwefayibha ekwakhiweni kwayo, ukusebenza kahle kwendlela yesisu kuphuculwe kakhulu, ukugaya kuyathuthuka futhi nezinkinga nge-stool ziyaqedwa. I-rye kafulawa kushukela likusetshenziselwa ukwenza isinkwa nokunye ukubhaka.

Ngokwesilinganiso se-fiber, i-rye iwusizo kakhulu kunanoma iyiphi enye impuphu enenkomba ye-glycemic, okuyi-oda lobukhulu eliphansi. Ukuqanjwa kwayo kufaka izinto ezizuzisayo njengethusi, i-calcium, i-phosphorus, i-magnesium, i-potassium, i-selenium, kanye namavithamini A no-B.

Ukufafaza isifo sikashukela

Kwezinye izinhlobo, inkomba ye-glycemic kafulawa kakhukhunathi iphansi kakhulu kunokuba, ngokwesibonelo, ukolweni noma ummbila. Unenani eliphakeme nokudla.

Okuqukethwe ngamaphrotheni wemifino kungenye yesihlanu. Iphuzu elibalulekile ukuthi umkhiqizo awunayo i-gluten. Ufulawa kakhukhunathi ngenye indlela enhle kubo bonke ukolweni ojwayelekile.

Inkomba ye-glycemic kafulawa welayisi iphezulu impela - amayunithi angama-95. Kungakho kunqatshelwe ngokuphelele kubantu abanesifo sikashukela nokukhuluphala.

Kepha inkomba ye-glycemic kafulawa esetshenzisiwe iphansi, okubonisa ubukhona ekwakhekeni kwezinto ezinzima zokugaya. Ochwepheshe abaningi batusa abantu abane-carbohydrate metabolism disorder ukuthi bayifaka ekudleni kwabo kwansuku zonke.

Yize kunobungozi befulawa yelayisi ngenxa yokumuncwa kancane, inenani elikhulu lezinto ezibalulekile ekusetshenzisweni okujwayelekile kwesitho somzimba wonke. Kufanele futhi kwaziwe ukuthi ukwakheka kwayo akubandakanyi i-gluten.

Amavidiyo ahlobene

Kungenzeka yini ukuthi udle ama-pancake kashukela? Ungakwazi, uma kuphekwe kahle. Ukwenza ama-pancake glycemic index aphansi, sebenzisa iresiphi kule vidiyo:

Ngokuya ngezincomo zama-endocrinologists kanye nokusetshenziswa okulinganiselayo kwezinhlobo ezithile zikafulawa ovunyelwe, umzimba ngeke ulinyazwe. Kubaluleke kakhulu ukungafaki ngokuphelele ekudleni kokudla okuqukethe inkomba ephezulu ye-glycemic futhi ikakhulukazi i-caloric.

Zingathathelwa indawo ngokudla okufanayo, okungekho ingozi ngokuphelele futhi kuqukethe inani elikhulu lezakhi zomzimba, ngaphandle kwalokho ukusebenza komzimba akunakwenzeka. Kuyalulekwa ukuthi uxhumane nezazi zezempilo ezizokwenza ukudla okufanele.

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