Ukudla okuningi okuvela kumenyu ejwayelekile yansuku zonke yomuntu inenkomba ye-glycemic - inkomba esisiza ekuthini ngemuva kokudla ukudla ushukela okukulo kungena kanjani egazini.
Isilinganiso esiphakeme, esisheshayo ngemuva kokudla emzimbeni izinga likashukela likhuphuka.
Ukulawula ushukela wegazi, kufanele wazi ukudla okukhuphula ushukela wegazi futhi okuphansi. Ukubhekisisa ikakhulukazi kufanele kukhokhwe kulokho okwandisa ushukela wegazi kakhulu, nokugwema ukusetshenziswa kwawo. Lokhu kufaka ushukela omhlophe nokudla okuphezulu kuma-carbohydrate alula.
Yini ekhulisa ushukela wegazi: uhlu lwemikhiqizo kanye netafula le-GI yabo
Kungani kubaluleke kakhulu ukwazi ukuthi yikuphi ukudla okunyusa ushukela wegazi kwabesifazane, abesilisa nezingane futhi kulawulwe le nkomba? Ukudla okwandisa inani likashukela ku-plasma kuthinta kabi impilo yabantu abanesifo sikashukela. Isizathu salesi sifo asikho enanini lamaswidi adliwayo, kodwa kuwukwephulwa kwamanyikwe.
Uhlu lwemikhiqizo lapho kuphuma ushukela wegazi kwabesifazane, abesilisa nezingane:
- amasoseji anamafutha;
- ukubhema inyama;
- ama-marinade;
- ushukela ocoliweyo;
- uju kanye nemikhiqizo yezinyosi, ujamu;
- confectionery kanye khekhe;
- izithelo ezimnandi: amagilebhisi, eliphakathi kwe, ubhanana;
- zonke izinhlobo zezithelo ezomisiwe;
- ukhilimu omuncu omuncu, ukhilimu;
- iyogathi emnandi enama-toppings;
- ushizi onamafutha, usawoti nosawoti;
- zonke izinhlobo zemikhiqizo ekheniwe: inyama, inhlanzi;
- inhlanzi caviar;
- I-pasta
- semolina;
- ilayisi elimhlophe;
- amasobho obisi aqukethe i-semolina noma ilayisi;
- iziphuzo ezinoshukela kanye namajusi;
- ama-dessert a-curd, ama-puddings.
Amaswidi, ushokoledi, amazambane, ummbila, noma yimiphi imifino ekheniwe, amantongomane, umvimba osabhemayo, imikhiqizo kafulawa - konke lokho okunyusa izinga loshukela egazini ngokushesha. Izitsha zenyama, izitshulu zemifino, ama-dessert nge-protein kanye no-ayisikhilimu, u-ayisikhilimu, ama-muffin asanda kubhakwa nesandwich anethonya elincane emazingeni kashukela.
Yikuphi ukudla okunyusa ushukela wegazi kanye ne-glycemic index meza:
| Umkhiqizo | I-GI |
| I-toast yesinkwa esimhlophe | 100 |
| I-Butter buns | 90 |
| Amazambane athosiwe | 96 |
| Ama-noodle erayisi | 90 |
| Ilayisi elimhlophe | 90 |
| I-popcorn engafakiwe | 85 |
| Amazambane abunjiwe | 80 |
| Muesli namantongomane | 85 |
| Ithanga | 70 |
| I-Watermelon | 75 |
| Ubisi lwerayisi | 75 |
| Millet | 70 |
| Chocolate | 75 |
| Izambane lamazambane | 75 |
| Ushukela (onsundu nomhlophe) | 70 |
| Semolina | 70 |
| Amajusi (ngokwesilinganiso) | 65 |
| Jam | 60 |
| Ama-beet abilisiwe | 65 |
| Isinkwa esimnyama nerye | 65 |
| Imifino ehlanganisiwe | 65 |
| IMacaroni noCheese | 65 |
| Amafriji kafulawa wamasondo | 60 |
| Banana | 60 |
| U-ayisikhilimu | 60 |
| Imayonesi | 60 |
| UMelon | 60 |
| Oatmeal | 60 |
| I-Ketchup kanye nesinaphi | 55 |
| USushi | 55 |
| Amakhukhi ama-Shortbread | 55 |
| I-Persimmon | 50 |
| Ama-cranberry | 45 |
| Amathanga ahlanganisiwe | 45 |
| Amawolintshi amasha | 45 |
| Ama-Buckwheat groats | 40 |
| Ama-prunes, ama-apricots omisiwe | 40 |
| Ama-apula amasha | 35 |
| Ama noodle waseChina | 35 |
| Orenji | 35 |
| Ama-Yoghurts | 35 |
| Ijusi yetamatisi | 30 |
| Izaqathe ezintsha kanye beet | 30 |
| Ushizi ophansi wekotishi | 30 |
| Ubisi | 30 |
| Amajikijolo (amaphakathi) | 25 |
| Isitshalo seqanda | 20 |
| Iklabishi | 15 |
| Ikhukhamba | 15 |
| Amakhowe | 15 |
| Imifino emisha | 5 |
Isikhombi sinqunywa ngokususelwa kumagremu ayikhulu omkhiqizo. Etafuleni, isikhundla esiphezulu sihlalwa ngokudla okunenkomba ephezulu ye-glycemic. Abantu abanesifo sikashukela bangaholwa yile mininingwane: yikuphi ukudla abangakudla ngaphandle kwengozi empilweni yabo, futhi okungafanele kukhishwe ekudleni.
Imikhiqizo yobisi
Umzimba obuthakathaka yisifo sikashukela udinga ukusebenzisa ubisi nemikhiqizo yobisi. Kepha kuyalandela lapha ukuthi yikuphi ukudla okunyusa ushukela wegazi futhi okungakwenzi.
Inkomba ye-glycemic ye-syrniki amayunithi angamashumi ayisikhombisa, ngakho-ke adinga ukukhishwa kwimenyu yesiguli.
I-Eskimo, ubisi oluvinjelwe, olukhulisa ushukela wegazi futhi luthuthukisa ukwakheka kwama-cholesterol plaque.
Isimo esivumelekile sabanesifo sikashukela ukusetshenziswa kobisi, i-kefir neyogathi ngosuku - isigamu selitha. Ukukhuphuka ngokushesha kwe-glucose kunomthelela obisini olusha. Uketshezi udakiwe ubolile.
Amajikijolo amnandi nezithelo
Ngaphandle kokuqukethwe okuphezulu kwe-sucrose kuzithelo namajikijolo, ukusetshenziswa kwawo okunengqondo ngabanesifo sikashukela kubalulekile ngoba acebile ngama-pectins, amaminerali nefayibha.
Ngaphakathi kwemikhawulo enengqondo, ungadla ama-apula, ama-sitrobheli, ama-raspberry, ama-blueberries, amapheya, amakhabe, amapetshisi, ama-apricots, ezinye zezithelo zewitrus (amagilebhisi, amawolintshi). Kungcono ukudla ama-apula nge-peel.
Ekhuluma ngokuthi yikuphi ukudla okunyusa ushukela egazini, umuntu ngeke athi kuphela ama-tangerine, ubhanana namagilebhisi. Le mikhiqizo ayifakwa ngokuphelele ekudleni kwesiguli esinesifo sikashukela.
I-watermelon iyakwazi futhi ukukhuphula kakhulu amazinga kashukela, ingadliwa kungabikho ngaphezu kwamagremu angamakhulu amathathu ngosuku. Izithelo ezomisiwe ziqukethe ushukela omningi, okusho ukuthi zingathinta kabi inhlala-kahle yesifo sikashukela.
Ngaphambi kokwenza ama-compotes, kungakuhle ukuthi uwathelele emanzini abandayo cishe amahora ayisithupha, bese ukhisa uketshezi. Le nqubo izosiza ukususa ubumnandi obedlulele. Izinsuku zabanesifo sikashukela ziyingozi kakhulu.
Imifino
Imifino eminingi ingadala ukukhuphuka okubukhali kweglucose yegazi. Amazambane nommbila ukudla okunyusa ushukela wegazi.
Ukudla okulandelayo okwandisa ushukela wegazi nakho kuyabonakala:
- upelepele omnandi;
- utamatisi ophathisiwe;
- ithanga;
- izaqathe;
- beet.
Wonke ama-legumes kufanele akhawulelwe ekudleni kwesiguli esinesifo sikashukela.
Ukusetshenziswa kwe-ketchup, noma yisiphi isoso se-utamatisi kanye nejusi kukhishwe ngokuphelele. Ukudla okufakwe emanzini anosawoti kanye no-ukhukhamba akufanele futhi kudliwe.
Izitshalo zamabele
Iphalishi labanesifo sikashukela kufanele lilungiswe lingatholakali, emanzini, ngokuqukethwe kobisi oluphansi. Ama-cereals, i-bakery ne-pasta yonke imikhiqizo ekhulisa ushukela wegazi.
Okuyingozi ethile ezigulini ezinesifo sikashukela ama-semolina nama-irayisi.
Imikhiqizo evela kunoma yiluphi uhlobo lokusanhlamvu nefulawa ayinconywa ukuthi isetshenziswe, ngoba inegalelo ekwandeni okubukhali kwamazinga kashukela. Iphalishi nobisi lobisi, kanye nenyama, kungukudla okunenkomba ye-glycemic ephezulu.
Ukukhuluma ngalokho okuvusa ushukela wegazi, umuntu ngeke athi kuphela isinkwa esimhlophe, ama-bagels, nama-croutons. Noma imaphi ama-buns, ama-waffles, ama-crackers, i-pasta, ama-crackers ahlukaniswa njengokwenqatshelwe kwabanesifo sikashukela. I-GI yabo isukela kumashumi ayisikhombisa kuya kumashumi ayisishiyagalolunye.
Amaswidi
Noma yiziphi iziphuzo ezilungiselelwe usebenzisa ushukela azivunyelwe kubantu abaphethwe yisifo "esimnandi".Umuntu angahlala ebuza ukuthi ushukela uthinta ushukela wegazi. Vele, ushukela uthinta ushukela wegazi.
Eshukela, ukudla ushukela okuphezulu akufakiwe ekudleni kweziguli: amakhekhe, amakhukhi, namakhekhe.
Kulesi sigaba seziguli, kukhiqizwa amaswidi owenziwe ku-fructose naku-sorbitol.
Ukudla okulandelayo okwandisa ushukela wegazi kushukela kunqatshelwe ngokuphelele:
- iziphuzo zekhabhoni;
- i-compotes yesitolo, amajusi;
- amaswidi no-ayisikhilimu;
- amakhekhe anokugcwaliswa okumnandi;
- i-custard ne-bhotela ukhilimu;
- uju;
- zonke izinhlobo zezinsiza, izinhlaka;
- ama-yogurts amnandi;
- i-curd puddings.
Le mikhiqizo iqukethe inani elikhulu le-sucrose ne-glucose, inothile kuma-carbohydrate alula, adonswa ngumzimba ngokushesha.
Amavidiyo ahlobene
Yini ekhulisa kakhulu ushukela wegazi? Izimpendulo kuvidiyo:
Isifo sikashukela njengamanje asisona isigwebo somuntu. Isiguli ngasinye singalawula ngokuzimela izinga le-glucose egazini ekhaya lisebenzisa amadivaysi akhethekile. Ukuhambisana nokudla kuyisiqinisekiso sokuthi lesi sifo sizogeleza kalula futhi onesifo sikashukela uzokwazi ukuhola impilo ayijwayele. Ukuze wenze lokhu, kubalulekile ukungafaki ekudleni okunyusa ushukela wegazi ekudleni.
Lokhu kufaka imikhiqizo yokubhaka, i-pasta, ilayisi ne-semolina, ama-beet kanye nezaqathe, amazambane, ushukela, amashukela athengiwe, u-ayisikhilimu, wonke amaswidi asuselwa kushukela omhlophe, ama-yogurts anezithasiselo, ukhilimu kanye no-ukhilimu omuncu, ukudla okusemathinini, ama-marinade, inyama ebhemayo kanye no-apula. Cishe zonke izithelo zabanesifo sikashukela zingadliwa, kepha kunganqunyelwa. Gwema ukudla izithelo ezomile namantongomane.
