Zonke izinkomba ze-glycemic (GI) ziyaziwa kubo bonke abantu abanesifo sikashukela nabantu abazama ukulandela imithetho yokudla okunempilo. Lokhu kuyinkomba yezinga lokukhuphuka kweglucose yegazi ngemuva kokudla ukudla noma izitsha ezithile. Izinombolo zezinkomba ze-Glycemic zibalulekile ukucubungula isifo sikashukela, isifo sokuqina kwemithambo yegazi, isibindi kanye nezinso, kanye nokukhuluphala ngokweqile. Inkomba ye-glycemic yemikhiqizo edume kakhulu, kanye nenani labo lomzimba, icatshangelwa esihlokweni.
Imiqondo eyisisekelo
Akudingekile ukubala ama-glycemic indices emikhiqizo ngokwakho. Kunamatafula akhethekile lapho imininingwane enjalo isivele ikhonjisiwe. Njengoba i-glucose iyinto evusa ushukela wegazi, i-GI yayo yathathwa yaba amayunithi ayi-100. Ngokuqhathanisa imiphumela yeminye imikhiqizo emzimbeni womuntu, izinombolo zabalwa ezifakazela izinga lomthwalo we-glycemic.
Inkomba yemikhiqizo ye-glycemic incike enanini lama-mono- kanye nama-polysaccharides ekwakhiweni, okuqukethwe kwefiber yokudla, ukwelashwa okushisa, okuhlangana nezinye izinto inqubo yokupheka.
Inkomba ye-Insulin
Enye inkomba ebalulekile yesifo sikashukela. Inkomba ye-insulin isho inani lamahhala e-pancreatic adingekayo ukubuyisela izinga likashukela wegazi libe elijwayelekile ngemuva kokudla ukudla okuthile. Njengomthetho, zombili izindwangu ziyahambelana.
I-Hyperglycemia ngemuva kokudla ukudla kudinga ukukhishwa kwe-insulin, inani elishiwo yinkomba ye-insulin
Imifino
Leli qembu lemikhiqizo kufanele ligcwalise esiqandisini sikashukela okungenani ngama-50%, elihambisana hhayi ne-GI yabo ephansi kuphela, kodwa futhi nomphumela omuhle emzimbeni. Ukwakheka kwemifino kufaka phakathi amavithamini namaminerali amaningi, ama-antioxidants, inani elikhulu le-fiber. Umphumela omuhle wemifino, unikeze ukudla okwanele kokudla:
- izakhiwo ezibulala amagciwane;
- umphumela wokulwa nokuvuvukala;
- ukuvikelwa ezintweni ezinemisebe;
- ukuqinisa ukuzivikela;
- ukulungiswa kokugaya.
Ithebula le-index ye-glycemic yemikhiqizo (ikakhulukazi, imifino) yethulwe ngezansi.
Imifino - iqembu lemikhiqizo ene-GI ephansi kakhulu
Ukusetshenziswa nsuku zonke kwemifino enani lama-600 g kuzonikeza umzimba wabantu abaphilile nabagulayo konke okudingekayo. Imifino ingasetshenziswa ukupheka izifundo zokuqala, izitsha eziseceleni, amasaladi, amasangweji, amasoseji, ipitsa. Abanye bakhetha izilimo ezingavuthiwe zezithelo, okubuye kube lusizo, ikakhulukazi uma kucatshangelwa ukuthi ukwelashwa okushisa kungakhulisa i-GI yemikhiqizo ethile (ngokwesibonelo, amazambane, izaqathe, izimbila).
Amajikijolo nezithelo
I-GI ephezulu yamanye amajikijolo nezithelo akusona isizathu sokwenqaba ukuzisebenzisa. Le mikhiqizo ithatha izikhundla eziholayo ngenani lamavithamini namaminerali, ama-pectins, ama-flavonoid, ama-asidi e-organic kanye nama-tannins ekwakhiweni.
Ukudla okuhleliwe kunemiphumela elandelayo emzimbeni:
- ukukhishwa kwezinto ezinobuthi emzimbeni;
- cholesterol ephansi;
- ukukhuthaza izinsiza ze-endocrine;
- ukuvimbela ukuthuthukiswa kwezinqubo ze-oncological;
- ukwehlisa umfutho wegazi;
- i-normalization yokuqina kwegazi;
- ukukhuthaza izivikelo.
Amajikijolo nezithelo - isitolo samavithamini namaminerali
Okusanhlamvu nefulawa
Inkomba ye-glycemic nenani lomsoco lemikhiqizo eyehla kulesi sigaba incike ngqo ezintweni ezingavuthiwe ezisetshenziselwa ukwenziwa kwazo. Okuwusizo kakhulu yilezo okusanhlamvu okungazange kuqhubeke inqubo yokuhlanza nokugoba (irayisi elinsundu, i-oatmeal). I-GI yabo ingaphansi kuka-60. Ngaphezu kwalokho, igobolondo eliqukethe inani elithile lama-amino acid, amaprotheni, ama-asidi asemzimbeni, amavithamini nezinto zokulandela umkhondo.
Amakheli - umkhiqizo onekhalori ephezulu, kodwa ongafakwa ekudleni kwabantu abaphilile nabagulayo
Inani lokudla okunempilo (okuqukethwe kwekhalori) yezinhlamvu zomkhiqizo nemikhiqizo kafulawa kungenye yezinto eziphakeme kakhulu. Lokhu kungenxa yenani elikhulu lama-carbohydrate ekwakhiweni. Kubalulekile ukukhumbula ukuthi ama-saccharides ezinkomeni ikakhulukazi amelelwa yi-fiber yokudla, okudingekayo ukugaya okujwayelekile, ukunciphisa isisindo ne-cholesterol egazini.
| Igama likakhokho | I-GI | Imiphumela emzimbeni womuntu |
| Buckwheat | 40-55 | Linenani elikhulu lensimbi ekwakhiweni kwalo, okuvimbela ukuthuthukiswa kwe-anemia. Izinga lamafutha liphansi. Lokhu kukuvumela ukuthi udle okusanhlamvu kokukhuluphala kanye nokudla. |
| Oatmeal | 40 | Umkhiqizo owusizo onezinkomba ezibalulekile zama-amino acid nama-organic acid ekwakhiweni. Ijwayelekile imisebenzi yendlela yokugaya ukudla, isibindi, isiza ukubuyisa i-microflora yamathumbu. |
| UManka | 70 | Isikhombi sokudla okunomsoco se-semolina singenye ephezulu kakhulu, noma kunjalo, njenge-GI yayo. Ngesifo sikashukela, ukukhuluphala, ukusetshenziswa kwayo akunconywa. |
| I-Perlovka | 27-30 | Indawo yokugcina amavithamini, amaminerali, i-fiber nezinye izinto ezizuzisayo. Inzuzo yayo yikhono lokwehlisa ushukela wegazi, ukusekela izinqubo zokwakheka kwegazi, uhlelo lwezinzwa nethambo lamathumbu. |
| Millet | 70 | Ibuyisela amandla ukusebenza kwamapheshana asesiswini, inomphumela onenzuzo esibindini, isusa ubuthi kanye nobuthi emzimbeni, futhi ibhekwa njenge-antioxidant enamandla. |
| Ilayisi | 45-65 | Kunconywa izinhlobonhlobo zeBrown, ngoba inkomba yayo ingaphansi kwama-50, kanti inani lezakhamzimba lilingana nezinga linye. Ilayisi linothile ngamavithamini we-B-series nama-amino acid abalulekile. |
| Ukolweni | 40-65 | Ifakiwe ohlwini lokudla okunekhalori ephezulu, kepha ngenxa yokwakheka kwamakhemikhali ayinamphumela omubi kuwo womzimba ophilile futhi ogulayo. I-Naturalizing uhlelo oluphambili lwezinzwa, amathumbu nezinqubo zokuphinda zenziwe. |
| Ummbila | 65-70 | Inokuqukethwe okuphezulu kwamavithamini we-B-chungechunge, i-retinol, i-iron, i-magnesium, okunomphumela omuhle esizweni samathumbu, izinqubo ze-metabolic, kanye nokusebenza kohlelo lwezinzwa. |
| Yachka | 35-50 | Ine-hypoglycemic, immunostimulating effect, ibamba iqhaza enqubweni ye-hematopoiesis. |
Yonke imikhiqizo kafulawa inezinga le-GI ngaphezulu kwe-70, elibeka ngokuzenzakalela njengokudla okudla okulinganiselwe. Lokhu kusebenza kwabanesifo sikashukela, abantu abanesisindo somzimba ophakeme, labo abanezifo zesibindi, izinso, kanye nokugcina imithetho yendlela yokuphila enempilo.
Imikhiqizo yobisi
Ukusetshenziswa kwemikhiqizo yobisi akuvunyelwe kuphela, kodwa futhi kukhuthazwe ngochwepheshe emkhakheni wezokwelapha nezindlela zokudla. Ubisi luwumthombo we-calcium edingekayo ukuze lusebenze kahle uhlelo lwe-musculoskeletal, system yemisipha, nesikhumba. Ngaphezu kwe-calcium, umkhiqizo uyakwazi ukuhlinzeka ngama-enzyme, ama-hormone nezinye izinto ezilandelwayo zokulandela umkhondo:
- insimbi;
- ithusi;
- iodine;
- potassium;
- phosphorus.
Imikhiqizo yobisi ihlanza umzimba wobuthi nangobuthi, ilwe ngokweqile. Okuhluke kakhulu ngokuya ngenani lemiphumela emihle yomzimba kubhekwa njengey yoghurt (ngaphandle kwezithako neziqholo) kanye nefir. Kunconywe ukuthi kusetshenziswe ngabanesifo sikashukela, abantu abanenkinga yokudangala, ukukhuluphala, isifo sokuqina, izifo zenhliziyo, imithambo yegazi, kanye nohlelo lobuchama.
Ubisi nezinto zalo ezisuswayo - imikhiqizo ene-GI ephansi naphakathi
Amaqanda Nemikhiqizo Yenyama
Imithombo yamaprotheni, ama-organic acid, amavithamini e-B-series, amafutha e-polyunsaturated. Ngokulungiselela okufanele, bamunwa ngokushesha, kunconywa ekudleni kokudla, ngesikhathi sokuzala ingane, nesifo sikashukela.
Lapho ukhetha inyama, kufanele unikeze inketho ezinhlobonhlobo ezinokuqukethwe kwamafutha aphakathi noma aphansi (inkukhu, unogwaja, izigwaca, iwundlu, inyama yenkomo). Kungcono ukwenqaba izinhlobo zenyama yengulube enonile, ngoba inegalelo ekwandeni kwe-cholesterol yegazi.
Iqanda liwukuphela komkhiqizo okwazi ukudonswa ngumzimba ngaphezu kwe-97% yokwakhiwa kwawo. Kubandakanya inani lama-amino acid abalulekile namavithamini, izinto ezincane kanye nama-macro (molybdenum, zinc, manganese, iodine, i-iron ne-phosphorus). Ochwepheshe batusa ukusebenzisa amaqanda ama-2 ngosuku (onesifo sikashukela - 1.5 futhi mhlawumbe amaprotheni kuphela), ngoba afaka i-choline, okuyi-nto enomphumela we-antitumor.
Amaqanda nemikhiqizo yenyama yimithombo yama-amino acid abalulekile
Izinhlanzi nezinhlanzi zasolwandle
I-Oatmeal Glycemic IndexInani lokuqanjwa kwaleli qembu lisendaweni yokugcwala kwama-acid e-omega-3. Umphumela wazo emzimbeni unje:
- ukubamba iqhaza ekukhuleni okujwayelekile nokwakheka komzimba wezingane;
- umphumela onenzuzo esimweni sesikhumba nohlelo lomchamo;
- Umphumela olungile wokulwa nokuvuvukala;
- ukubamba iqhaza ezinqubo zokuncipha kwegazi.
Ngaphezu kwalokho, ukwakhiwa kwezinhlanzi nezinhlanzi zasolwandle kufaka iodine, i-magnesium, i-zinc, i-calcium, i-phosphorus, i-iron. Isenzo sabo sihambisana nokuxhasa ukusebenza kwesistimu ye-musculoskeletal, isimo samazinyo, imishini ye-endocrine, izinqubo zokwakheka kwegazi, umetabolism nomsebenzi wokuzala.
Iziphuzo
Okulandelayo kuvunyelwe ekudleni kwansuku zonke:
- Amaminerali angenamakhabhoni - akhonjelwe abantu abaphilile nabagulayo. Amandla akhe ukusekela ibhalansi yama-electrolyte emzimbeni, ukusheshisa izinqubo ze-metabolic, iguqule indlela yokugaya ukudla, isibindi, amanyikwe.
- Ijusi. Okuvikelwe kakhulu yiziphuzo ezivela kumatamatisi, amazambane, ihalananda, kalamula kanye ne-cherry. Kungcono ukwenqaba ama-jusi wesitolo. Ziqukethe inani elikhulu le-flavour, ama-preservatives kanye noshukela.
- Ikhofi iyamukeleka uma kungekho zinkinga zenhliziyo, imithambo yegazi nezinso.
- Tea - preference inikezwa izinhlobo eziluhlaza neziphuzo ezisuselwa ezingxenyeni zezitshalo.
Kungcono ukuthi unciphise iziphuzo zotshwala, futhi uma kwenzeka izifo eziningi, zenqaba ngokuphelele. Izazi zokudla zivumela kufika ku-200 ml wewayini elibomvu elomile, iziphuzo ezinamandla azidluli i-100-150 ml (yesifo sikashukela - kuze kufike ku-100 ml kwabesilisa, kuze kufike ku-50-70 ml kwabesifazane). Ama-liqueurs, ama-cocktails anezithako ezimnandi, i-champagne, notshwala yilezo ziphuzo okufanele zilahlwe.
Iziphuzo - ingxenye yansuku zonke yokudla
Ukudla kweMontignac
Isazi sezempilo saseFrance uM. Montignac wasungula uhlelo lokudla okunempilo olwalususelwa ekubaleni kwemikhiqizo ye-GI. Ngaphambi kokukucacisela lokhu, izimiso zokudla okunjalo zazizanywa zodwa futhi zakhombisa imiphumela emihle (minus 16 kg ezinyangeni ezi-3).
Ukudla kweMontignac kususelwa kule migomo elandelayo:
- ukusetshenziswa kokudla okunempilo nokunempilo;
- ukunciphisa umkhawulo wokudla okungama-carbohydrate okusheshayo anezinkomba eziphakeme;
- ukwenqatshwa kwama-lipids wemvelaphi yezilwane;
- ukukhuphuka kwenani lemikhiqizo enama-asidi angenawo amafutha;
- inhlanganisela evumayo yamaprotheni emvelaphi ehlukahlukene.
I-Montignac itusa ukulungiswa kokudla ngezigaba ezimbili. Ukugxila kokuqala kusetshenziselwa leyo mikhiqizo nezitsha ezinezinkomba zazo ezingekho ngaphezulu kwamaphoyinti angama-36. Isigaba sokuqala sihambisana nokuncipha kwesisindo somzimba, ukushesha kwezinqubo ze-metabolic.
Isigaba sesibili kufanele sihlanganise umphumela, singavumeli isisindo esithe xaxa ukuthi sibuyele emuva. Umondli utusa ukudla ngendlela efanayo, ukuphuza okungenani amalitha ama-2 amanzi ngosuku, ukuyeka ikhofi, amaswidi, ufulawa, ama-muffin, isinkwa esenziwe ngofulawa kakolweni, notshwala. Inani elikhulu lezinhlanzi nemifino zivunyelwe. Izithelo kufanele zilethwe ngokulinganisela.
Imenyu eyisampula yosuku imi kanje:
- Ukudla kwasekuseni - i-apula, iyogathi enamafutha amancane.
- Ukudla kwasekuseni No. 2 - oatmeal nobisi, itiye.
- Isidlo sasemini - i-hake fillet, eyosiwe noma ebhakwe kuhhavini, isaladi enama-radishes no-ukhilimu omuncu, i-compote engafakiwe.
- Ukudla kwakusihlwa - irayisi elinsundu notamatisi, ingilazi yamanzi amaminerali namanje.
Iningi lezazi zokudla likholelwa ukuthi iphuzu elibuthakathaka lokudla okunjalo ukuntuleka kokugcizelelwa komzimba. IMontignac ayigcizeleli nakancane isidingo somsebenzi, isola ukunciphisa umzimba kuphela ekudleni.
