Umqondo onjenge-index ye-glycemic wethulwa ukusatshalaliswa ngudokotela, udokotela wobambiswano nge-endocrinologist David Jenkinson. Lokho kwakungo-1981.
Uprofesa wenze ucwaningo oluningi eyunivesithi yaseCanada, lapho ayesebenza khona. Zonke izifundo bezihlose ukuthola umsoco ofanele kakhulu kwabanesifo sikashukela.
Ukuze ufunde ukuthi ungayifunda kanjani inkomba ye-glycemic, okokuqala kufanele uthole ukuthi iyini nokuthi iyini. Inkomba ye-glycemic inquma ukuthi kungakanani ushukela ozoba khona emkhakheni wegazi womunye noma omunye umkhiqizo.
Ngolimi lwesayensi olwengeziwe, lokhu kuyinkomba yesilinganiso sokubola emzimbeni wama-carbohydrate abe ngamangqamuzana. Ekuqaleni, inkomba yayisetshenziselwa ukwenza ukudla okwamukelekayo kakhulu kulabo abanesifo sikashukela.
Yini i-GI?
Inqubo yokuwohloka komzimba emzimbeni wama-carbohydrate abe ngamangqamuzana ibukeka kanjena:
- kanye emzimbeni, ukudla kugaywe;
- ekugayweni kokudla, imikhiqizo yama-carbohydrate angasese, agqekeza abe ama-molecule - ama-monosaccharides;
- kuphakama ushukela wegazi;
- umzimba unquma ukuthi ungakanani ushukela odinga umzimba;
- i-pancreas ithola isiginali yokukhiqiza i-insulin;
- ama-monosaccharides athunyelwa ezinqubweni zokuphila;
- ama-carbohydrate amaningi afakwa ngesimo samafutha nesisindo ngokweqile.
Wonke ama-carbohydrate angenayo emzimbeni kufanele ahlukaniswe ngamaqembu amabili:
- monosaccharidesezibhekwa njengama-carbohydrate alula. Babhidlika ngokushesha, noshukela wegazi ukhuphuka kakhulu. Ngokuvumelana nalokhu, lawa ama-carbohydrate anenkomba ephezulu;
- ama-carbohydrate ayinkimbinkimbi noma ama-polysaccharides. Umzimba ugaya kusuka isikhathi eside, okuthatha umzamo namandla amaningi. Ushukela awunikezi ukucija okubukhali. Ukudla kuzogaywa isikhathi eside, indlala ngeke ifike maduze.
Ukudla esikudlayo kuvela ezitshalweni noma ezilwaneni. Inkomba yemikhiqizo ihlukile. Kufanele uzame ukukhetha imikhiqizo enenkomba ephansi noma ephansi. Ungayithola kanjani inkomba ye-glycemic yomkhiqizo? Sekuyisikhathi eside ososayensi bebala ukuthi yimuphi umkhiqizo onenombolo yenkomba.
Ungibala kanjani inkomba ye-glycemic?
Ungabala kanjani inkomba ye-glycemic yemikhiqizo? Kulula impela. Ngaphezu kweqiniso lokuthi kunezincwajana ezikhethekile zesifo sikashukela, kunemininingwane eminingi ezikhaleni ezivulekile zenethiwekhi yomhlaba wonke.
Ukudla okuhlanganiswe kahle, kuyadingeka ukuthi lokhu kudla kufaka cishe ama-80% wezimbali, imifino nezithelo. Cishe i-18% izitsha zobisi. Futhi ama-2% asele ngamafutha ezilwane.
Kunesigaba sabantu okunzima kakhulu ukwenqaba ukudla kwezilwane. Kulokhu, kubalulekile ukuyipheka kahle. Ngokuya ngezici ezahlukahlukene, inkomba izoshintsha. Kuyathinta indlela imikhiqizo ephekwe ngayo, ukuhlukahluka kwayo nokubukeka kwayo, iresiphi. Ngokuqondene nama-kilojoule, bese enesisindo samakhilogremu ayi-100 noma ngaphezulu, okujwayelekile okunconyelwayo kufinyelela kumakhalori angama-2000, ngaphansi kwamakhilogremu ayi-1500 amakhalori. Ngalezi zinombolo, umzimba uzoqala ukunciphisa umzimba ngokushesha.
Ukuthola ukuthi ungabala kanjani inkomba ye-glycemic, udinga ukwazi iphuzu lokuqala: amayunithi ayi-100. Lesi silinganiso samukelwe kudala. I-100 yi-glucose emsulwa. Ngaphezu kwalokho inqubo izoba lula. Inkomba engama-70 ibhekwa njengephezulu. Iyatholakala emikhiqizweni enjengelayisi emhlophe, amazambane athosiwe noma abhakwe, isinkwa esimhlophe, ubhiya, amaswidi.
Inkomba engama-40 kuye kwangama-70 ibhekwa njengeyisilinganiso. Leli qembu lifaka amazambane ejantshi, isinkwa se-rye, i-granola, i-pasta eyenziwe ngokhuni lwe-durum.
Yebo, inkomba engaphansi kwama-40 iphansi. Lezi izinhlamvu, ngokwesibonelo, i-buckwheat, i-oatmeal noma i-oatmeal, i-legumes, imifino nokunye.
Ngakho-ke, kuba sobala ukuthi ungabala kanjani inkomba ye-glycemic yemikhiqizo. Into ebaluleke kakhulu ukuthi ungabi ubuvila futhi ngokusobala uye enjongweni yakho. Ukushintshela ekudleni okusha kunzima impela, kepha kungenzeka. Ngemikhiqizo efanele, umzimba ngeke ube nengcindezi.
Manje khumbula isifundo sesikole sezibalo ukuze ufunde ukubala inkomba yemikhiqizo ye-glycemic. Ifomula ilula kakhulu. Kudingeka amanani alandelayo: inkomba ye-glycemic, inani lama-carbohydrate ne-glucose emsulwa. Siphindaphinda i-GI ngenani lama-carbohydrate, sihlukanise umphumela nge-100 - ushukela omsulwa.
Kunomunye umqondo: umthwalo we-glycemic noma i-GN. Nasi isibonelo esilula:
- ikhabe ine-GI yama-75, 6.8 g yama-carbohydrate kuyo. Ngokusho kwifomula, kuvela ukuthi i-GN = 6.6 g;
- ama-donuts ane-GI yama-76, ama-carbohydrate-38.8, GN = 29,5 g.
Lesi yisibonelo esihle sokuthi umthwalo we-glycemic onenkomba ye-glycemic efanayo uzohluka futhi ungathandanga ama-donuts.
Njengoba kushiwo ngenhla, okuningi kuxhomeke endleleni yokulungiselela kanye nokusebenza kokudla. Isibonelo, maqondana nezinhlamvu, okuncane lapho kucutshungulwa khona, kuphakama i-GI. Ngakho-ke kuma-buns i-oda lesilinganiso sikhulu kunesinkwa se-wholemeal.
Ilayisi elingachazwanga line-GI yama-50, nelayisi eli-peeled - 70. I-Acid ibambezela ukumuncwa kokudla. Izithelo ezingavuthiwe zinazo i-GI ngaphansi kokuvuthwa. Ukwehlisa i-GI, uviniga (i-marinade, ukugqoka) kungangezelelwa kwezinye izitsha, kodwa ungazidli ngokweqile, ngoba lokhu kungaba yingozi esiswini.
Elinye iphuzu elibalulekile: lapho kunqunywa imikhiqizo ekudleni kwakho, akufanele uncike kuphela kwi-GI ne-GN. Lapha, izinkomba ezinjengenani likasawoti, inani lamandla, inani lamavithamini, amafutha, ama-amino acid kanye namaminerali kubalulekile.
Lapho uhlanganisa ukudla kwakho, akunakudingeka ukuthi ubheke kuphela enkombeni ye-glycemic (GI) nomthwalo we-glycemic (GN).
Kubalulekile ukukhumbula inqubo efana nenani lamandla lokudla, inani likasawoti, amafutha kulo, ukuba khona kwamavithamini adingekayo, amaminerali nama-amino acid. Ukujwayelekile kwansuku zonke komthwalo we-glycemic akufanele kube ngaphezu kwe-100.
Ukulimala noma izinzuzo zokulahlekelwa kwesisindo
Ngokusekelwe kulokhu okungenhla, isiphetho esisodwa singadonswa: ubudlelwane obuqondile phakathi kokuphakama kwenkomba ye-glycemic, imikhiqizo edliwayo kanye ne-metabolism iyavezwa.
Impendulo yombuzo wokuthi ungabalwa kanjani inkomba ye-glycemic ayibalulekanga kuphela kubantu abahlushwa isifo sikashukela, kodwa nalabo ababandakanyeka kwezemidlalo, abaqapha isisindo. Kunemikhiqizo okufanele, ngokusho kwenkomba ye-glycemic, okufanele ifakwe ngaphandle noma ithathelwe indawo. Isibonelo etafuleni:
| Imikhiqizo ephezulu ye-GI | Izitho ezingezansi ze-GI |
| Ilayisi | Okusanhlamvu okude, kungathathelwa indawo ngebhali le-pearl noma ama-noodle |
| Ubhatata | Ummbila, amazambane amnandi, amazambane asencane, ubhontshisi |
| Isinkwa Sokudla Kwamafutha | Isinkwa esiphelele sokusanhlamvu, imikhiqizo kafulawa eluhlaza |
| Izinhlamvu zokudla kwasekuseni | Okusanhlamvu okusobala, i-granola noma i-oatmeal |
| Amakhukhi, ama-crackers | Amakhukhi ngokufakwa kwezithelo ezomile, i-oats, okusanhlamvu okuphelele |
| Amaphayi, amakhekhe | Ufulawa we-coarse, engeza izithelo, i-oats, i-oatmeal |
Ngakho-ke, lapho uqamba ukudla, kufanele ukhethe "ukudla okuvunyelwe." Umthamo omkhulu yimikhiqizo ene-GI ephansi naphakathi.
Umbuzo uhlala, inkomba ye-glycemic iyasiza noma iyingozi ekunciphiseni isisindo. Kubukeka sengathi yonke into ilula.
Kepha umzimba wethu uyisakhiwo esiyinkimbinkimbi kakhulu. Ukukhishwa komkhiqizo kungathinta kabi impilo yakho.
Konke ukudla okungenayo i-carbohydrate kususelwa ngaphandle kwe-carbohydrate ekudleni.
Ngasikhathi sinye, ama-carbohydrate ayadingeka ekuhlanganiseni kwezinto ezisemzimbeni, amandla namandla, ekudleni kobuchopho, ngokulawula imetabolism yamafutha namaprotheni.
Kungani kudingeka wazi i-GI?
Inani ushukela osegazini lithinta ama-hormone, umetabolism, ukusebenza nendlala. Kodwa-ke, ukusebenzisa ushukela ngokweqile kuholela ekusebenzeni kabi emzimbeni.
Ngakho-ke, izinkomba ze-glycemic akufanele zigcinelwe abantu abadla noma abanesifo sikashukela kuphela, kodwa futhi abanempilo ngokuphelele. Vele, ngeke babe nemikhawulo eminingi, kepha izinsiza zomzimba wethu azinamkhawulo. Ukugcina i-GI ejwayelekile kufanele kube konke.
Kunezindlela eziningi ezimbalwa ezizokuvumela ukuthi unamathele esivamile. Zilula kakhulu futhi zisebenza kakhulu:
- ukuze ukhethe imikhiqizo efaneleke kakhulu yokupheka, gxuma "amathiphu" esiqandisini: amatafula abonisa inkomba ye-glycemic;
- izithelo ezingaphezu kwamajusi;
- ekudleni kufanele kube nemifino eminingi ngangokunokwenzeka. Banciphisa i-GI yokudla okuningi;
- zama ukudla ukudla ngendlela esetshenziswe kancane;
- njengokugqoka, sebenzisa i-oyela yemifino noma ujusi kalamula, ama-yoghurts;
- Ngaphambi kokuthi uye esitolo, kufanele ubheke uhlu lwemikhiqizo ethengiwe naleyo ezoba wusizo kakhulu. Ungathola enye futhi ukhethe imikhiqizo ene-GI encane. Ngaphezu kwalokho, kuzokusindisa ekuthengeni okungadingekile futhi okungakahlelelwa;
- konke ukudla okulula ngeke kuthinte kabi isibalo kuphela, kepha futhi nempilo. Kungcono ukuhlela imenyu yosuku;
- izintandokazi zemikhiqizo yamaprotheni. Banciphisa ngokuphelele inkomba ye-glycemic yesitsha sonke;
- Khumbula ukuthi ekuseni, ukusetshenziswa kwamandla kukhulu kune ntambama. Ngakho-ke, yidla ukudla nge-GI ephakeme ekuseni.
Amavidiyo ahlobene
Amaphoyinti ambalwa abalulekile nge-GI okudingeka uyazi:
