Enye indlela ewusizo kushukela: isiraphu yemvelo kanye ne-GI yabo

Iningi labantu elenqaba ushukela lenza impilo yabo ibe yisicefe, ngoba bayaziphika isimo esihle nokudla okumnandi.

Kepha akufanele sikhohlwe ukuthi imakethe inezinombolo eziningi zezinye izindlela ezihlukile, usebenzisa zona, awukwazi nje kuphela ukukhipha amakhilogremu angeziwe, kodwa futhi nokuvuselela umzimba wonke.

Inkomba ye-Glycemic - kungani kufanele uyazi?

Inkomba ye-glycemic ibonakalisa amandla okudla okunyusa ushukela wegazi. Okusho ukuthi, izinga likashukela wegazi lomuntu likhuphuka ngokushesha ngokudla, kukhulu umkhiqizo we-GI.

Kodwa-ke, kufanele kukhunjulwe ukuthi inani layo alithinteki kuphela ngezimpawu zama-carbohydrate, kodwa futhi nenani lokudla okudliwayo. Ama-carbohydrate anemibandela ahlukaniswe izinhlobo ezimbili: eyinkimbinkimbi (eyinkimbinkimbi) futhi elula.

Ukuhlukaniswa kwama-carbohydrate kususelwa ekubalweni kwenani loshukela olulula kwithambo lamangqamuzana:

• elula - ama-monosaccharides noma ama-disaccharides, lawo ku-cell molecule ane-molecule owodwa noma amabili kashukela;
• eyinkimbinkimbi (eyinkimbinkimbi) zibizwa nangokuthi ama-polysaccharides, ngoba anenombolo enkulu yamayunithi enziwe ngokuma kwawo.

Kusukela ngo-1981, kwethulwa igama elisha - "inkomba ye-glycemic". Lesi sikhombisi sibonisa izinga loshukela olungena egazini ngemuva kokudla umkhiqizo onama-carbohydrate.

Ushukela owaziwayo une-GI yamayunithi ayi-100. Ngaso leso sikhathi, umzimba womuntu osekhulile onempilo awudingi ngaphezu kwama-50-55% wama-carbohydrate kumakhalori nsuku zonke. Ngaphezu kwalokho, isabelo sama-carbohydrate alula akufanele sibe ngaphezulu kwe-10%. Kodwa-ke, ezigulini ezinesifo senhliziyo esiku-coronary, inani lama-carbohydrate landa lifinyelela ku-60%, lokhu kungenxa yokwehla kwenani lamafutha ezilwane.

I-Agave Syrup

Inkomba ye-glycemic yesiraphu ye-agave ngamayunithi ayi-15-17. Simnandi kunoshukela. Lesi sikhundla soshukela siqukethe inani elikhulu lezinto zokulandela umkhondo kanye nama-prebiotic, athinta umsebenzi omuhle wokugaya ukudla.

Kepha noma kunjalo, isiraphu ye-agave i-sweetener ephikisanayo, njengoba iqukethe i-90% fructose, ebekwa kalula ezithweni zangaphakathi ngesimo samafutha.

I-Agave Syrup

Lapho ubheka kuqala, isiraphu ye-agave ifana noju, kodwa imnandi kakhulu, kwabanye kungenzeka ibonakale sengathi iyaqhekeka. Odokotela abaningi bathi kungumkhiqizo owusizo wokudla, futhi, ngenxa yalokho, bangasetshenziswa ngabantu ababheka isisindo sabo.

Yize kunjalo, ama-carbohydrate aqukethe isiraphu awadali ukuthi kugxume ushukela wegazi. Le mpahla iyenza idume phakathi kwabanesifo sikashukela nabadliwayo.

Okunye okuhle ngalo mkhiqizo okuqukethwe yi-kilojoule yayo, okungama-310 kcal / 100 amagremu, okungamaphesenti angama-20 kunoshukela womoba, kepha kuphindeka izikhathi eziyi-1.5. Inkomba ye-glycemic ephansi iyatholakala ngenxa yokuqukethwe okuphezulu kwe-fructose.

Ingabe uju luyinganekwane noma iqiniso?

Mayelana nezakhiwo ezizuzisayo zoju bezaziwa kusukela ezikhathini zasendulo. Ngemuva kwakho konke lokhu, umpe uketshezi uyindawo yokugcina izinto ezisebenzisekayo zomkhondo ekwakhiweni kwawo zifaka:

• manganese;
• i-magnesium
• phosphorus;
• insimbi
• calcium

Uju luyathambisa futhi lithambise ukukhwehlela, linciphise umphimbo obuhlungu, lumunca kalula, futhi luthuthukise ukugaya.

Ukuphela kokudonsa uju kuyinkomba ye-glycemic ephezulu kakhulu, kusuka kumayunithi angama-60 kuye kwangama-85 futhi kuya ngohlobo lwayo nesikhathi sokuqoqwa kwayo. Ngaphezu kwalokho, uju, njenge-agave syrup, inezinga eliphezulu lekhalori (330 cal / 100 g).

Inkomba ye-glycemic yoju iyahlukahluka ngokuhambisana nokwakheka kwayo. Njengoba wazi, uju uqukethe i-fructose, enenkomba engu-19, ushukela onama-GI - ali-100 nama-oligosaccharides ambalwa. Futhi, kuya ngokuthi uluju lwedatha lwenziwe kuphi, isilinganiso se-fructose noshukela ekushintsheni kokuqalwa kwaso.

Isibonelo, i-acacia ne-chestnut uju kunokuqukethwe okuphansi kwe-glucose cishe i-24%, kanye nokuqukethwe okuphezulu kwe-fructose okungamaphesenti angama-45, ngenxa yalokho, inkomba ye-glycemic yezinhlobo ezinjalo z uju iphansi impela.

Izinzuzo zesiraphu yesiraphu

I-Maple syrup ingummeleli odumile wama-sweeteners wemvelo ngokunambitheka okumnandi. Ngaphezu kwalokho, iqukethe ama-antioxidants, amaminerali, namavithamini athile.

Isiraphu yemaple

Inkomba ye-glycemic ye-maple syrup ishintshashintsha cishe amayunithi angama-54. Siqukethe i-2/3 ye-sucrose. Thola lobu bumnandi ngokuvusa ujusi we-maple waseCanada. Inezinto ezinjenge-calcium, i-magnesium, i-zinc, i-iron ne-antioxidants.

Amanye amasiraphu e-sweetener

Coconut

Isiraphu kashukela kakhukhunathi, noma ushukela kakhukhunathi, namuhla uqashelwa njenge-sweetener yemvelo enhle kunazo zonke emhlabeni.

Kukhiqizwa kusuka kumpe wezimbali ezikhula esihlahleni sikakhukhunathi. Umpe oqoqwe muva nje ufudumala ngama-40-45 degrees, kulokhu kuhwamuka kokushisa kwenzeka amahora amaningi.

Umphumela uba isiraphu ye-caramel eminyene. Uma uthengiswa ungathola ushukela kakhukhunathi ngendlela yesiraphu namakristalu amakhulu.

I-GI yesiraphu kakhukhunathi iphansi impela futhi ilingana amayunithi angama-35. Ngaphezu kwalokho, igcwele amavithamini we-B futhi nento elwa ngempumelelo nama-state depression - inositol. Ngisho noshukela wobumba kakhukhunathi uqukethe ama-amino acid ayi-16 nenani elanele lezinto zokulandela umkhondo wokuqina okuhle nenhlala-kahle.

Ama-carbohydrate aqukethwe kuwo angena egazini kancane kancane, ngaleyo ndlela esebenza ngokuqinile kumanyikwe. Ukunambitheka okuthandekayo kwe-caramel yamakristalu kashukela kwenza ngisho nezimpahla zakudala ezibhakwe zihlanzwa futhi zingabi zingajwayelekile.

UStevia

Isiraphu i- "stevioside" emnandi itholakala emaqabunga esitshalo esibizwa ngotshani bezinyosi. Impahla enkulu ye-stevia yi-calorie ne-glycemic index, elingana no-zero.

Isiraphu yeStevia imnandi izikhathi ezingama-300 kunoshukela, okungukuthi, kufanele isetshenziswe ngamanani amancane ezitsheni.

IStevia iqukethe izinto ezilandelwayo, amavithamini A, C, B no-17 amino acid. Isiraphu evela otshanini obusi inethonya elimazayo kumagciwane asemgodini womlomo, ngenxa yokuthi ivame ukutholakala kwizinyosi zamazinyo noma ezindlini zomlomo.

I-GI ephansi yenza isiraphu ye-stevia ithandwa kakhulu ngabantu abanesifo sikashukela, naphakathi kwalabo abashiya ngokuphelele ushukela ocolisisiwe.

I-Jerusalem artichoke isiraphu

Inkomba ye-glycemic ye-artichoke yaseJerusalema ihlukahluka kusuka kumayunithi ayi-15 - 17.

Kepha hhayi kuphela inkomba ephansi ye-GI eyenza ukuba ithandwe kangako, iqukethe inani eliphakeme le-inulin, okuyi-prebiotic enamandla ephatha ipheshana lesisu futhi isetshenziswa ekwelapheni i-dysbiosis ukwenza i-microflora yamathumbu ibe yinto evamile.

Ngokudla okulinganiselayo nokujwayelekile kwesiraphu, ngisho nasezigulini ezinesifo sikashukela, kwaziwa ukuthi ukujwayelekile kwamazinga kashukela, noma kuyehla kwezidingo ze-insulin.

Amavidiyo ahlobene

Ukudla ngendlela ushukela wegazi okuthinta ngayo impilo yabantu nokuthi yikuphi ukudla okufanele ukhethe ukukuzwa ujabule usuku lonke:

Ngakho-ke, emhlabeni kukhona ama-syncs amaningi ashukela wemvelo anama-glycemic indices ahlukahlukene. Vele, ukukhetha kokugcina kuhlala kuhlala kumthengi wokugcina, kuphela onganquma lokho anakho. Kepha noma kunjalo, ungakhohlwa ukuthi umuntu uzokwenqaba ushukela ocwengekile ngenxa kanembeza onempilo.