Izithelo zingenye kokudla okumbalwa okunoshukela okungadliwa oshukela. Inani le-servings elivunyelwe nobuningi bokusetshenziswa kuncike ekutheni abangela ngokushesha kangakanani ushukela egazini. Lesi sikhombisi siyinkomba ye-glycemic yezithelo (GI).
Kungani le nkomba ibaluleke kangaka?
Ukudla okulinganiselayo kwesifo sikashukela kuyimfuneko yokwelashwa okusebenzayo kanye nesiqinisekiso sempilo enhle. Imenyu ehlanganiswe izinsuku eziningana ingenza impilo ibe lula kwisiguli, kepha ngalokhu udinga ukwazi izici ezithile zemikhiqizo. Enye yazo yi-GI, ekhombisa ukuthi isitsha kungekudala sizodala kanjani ukukhipha i-insulin egazini futhi sikhuphule amazinga eglucose. Ngendlela, i-GI ye-glucose emsulwa ingamayunithi ayi-100, futhi kuqhathaniswa nayo lapho kusetshenziswa imikhiqizo esele.
Njengoba izithelo zilutho olumnandi kumenyu ejwayelekile yesifo sikashukela, kubalulekile ukuqonda ukuthi zingakanani futhi zingakanani uhlobo olungcono lokudla ukuze zingalimazi umzimba. Bengazi izinga le-GI (eliphansi noma eliphakeme), abanye abantu bazisika ngokwabo kulolu hlobo lokudla, benciphisa imizimba yabo yamavithamini nezinye izinto ezizuzisayo.
Yini ethinta i-gi?
Okuqukethwe yifayibha yamabala kubo, kanye nesilinganiso samaprotheni nama-carbohydrate, kuthinta i-GI yezithelo. Ngaphezu kwalokho, le nkomba incike ohlotsheni lwe-carbohydrate (ngokwesibonelo, i-fructose imnandi izikhathi ezingama-1.5 kunoshukela, yize i-GI yayo ingu-20 kuphela, hhayi eyi-100).
Inkomba ye-glycemic yamajusi asanda kufakwa njalo idlula inkomba efanayo yezithelo elungiselelwe kuwo
Izithelo zingaba nezinga eliphansi (10- 40), eliphakathi (40-70) neliphezulu (ngaphezulu kuka-70) GI. Isikhombi esingezansi, sinciphisa ushukela oyingxenye yomkhiqizo, bese kuba ngcono kwabanesifo sikashukela. Izinguquko ezisheshayo emazingeni kashukela egazini kulesi sifo azifaneleki kakhulu, ngoba zingaholela ezinkingeni ezinkulu nempilo engemihle. Amanani we-GI wezithelo ezaziwa kakhulu akhonjiswe etafuleni.
Izinkomba zezithelo ze-Glycemic
Izithelo | Inkomba ye-Glycemic (imaphakathi) |
Iphayinaphu | 55 |
I-Apple | 30 |
UMelon | 60 |
I-Watermelon | 72 |
Amapheya | 30 |
Amagilebhisi | 22 |
Ubhanana | 60 |
I-Persimmon | 55 |
Mango | 55 |
Amawolintshi | 35 |
Tangerines | 40 |
Kiwi | 55 |
I-Plum | 22 |
Quince | 35 |
Ipomegranate | 35 |
Pearl | 34 |
I-Apricot | 41 |
Amagilebhisi | 45 |
UPomelo | 30 |
Izithelo ezinempilo kakhulu ngokuya ngokuqukethwe ushukela
Ngokuya encazelweni ye- "glycemic index", kulula ukuqagela ukuthi ngesifo sikashukela kungcono ukudla izithelo ezishiywe ngenani eliphansi lalesi sikhombisi.
Phakathi kwazo, kungabhekwa lokhu okulandelayo (okuwusizo kakhulu kwabanesifo sikashukela:
- i-apula;
- i-orange;
- iplamu;
- quince;
- ihalananda;
- eliphakathi kwe;
- tangerine.
Apula, ithini lamapheya kanye nehalananda kubaluleke kakhulu kusuka kulolu hlu. Ama-apula ayadingeka ukwandisa ukungasebenzi komzimba, asungula ukusebenza okujwayelekile kwesisu futhi ashukumise ukusebenza kwezinqubo ze-antioxidant emzimbeni. Lezi zithelo zicebile nge-pectin, ekhipha izinto ezinobuthi emzimbeni futhi ixhase ama-pancreas.
Ama-apula aqukethe amavithamini amaningi e-fiber, i-magnesium ne-B. Izithelo zingadliwa zisha noma zomiswe, kepha kungcono ukwenqaba ama-compotes kanye nama-jams ngalesi sithelo
Amapheya aqeda ngokuphelele ukoma futhi abe nomphumela wokugaya, ngenxa yawo alawula umfutho wegazi ngobumnene. Babonisa ukusebenza kwe-antibacterial futhi basheshise izinqubo zokubuyiselwa nokuphulukiswa kwezicubu ezonakele emzimbeni. Ngenxa yokunambitheka kwayo okumnandi, iparele liyakwazi ukufaka esikhundleni samaswidi ayingozi noshukela.
Ukusetshenziswa kwamapomegranati kukuvumela ukuba wenze ngokwejwayelekile izinkomba ze-carbohydrate kanye ne-lipid metabolism emzimbeni. Bandisa i-hemoglobin, futhi ngenxa yokuqukethwe okuphezulu kwama-enzyme, bathuthukisa ukugaya. Ama-Grenade avimba ukuvela kweziyaluyalu kumanyikwe futhi akhuphula ubungqabavu jikelele.
Enye izithelo ezibalulekile zeziguli ezinesifo sikashukela i-pomelo. Lesi simeleli se-exotic sibhekisela ku-citrus futhi sinambitha kancane njengegilebhisi. Ngenxa ye-GI yayo ephansi nohlu oluphelele lwezinto ezizuzisayo, izithelo zingangeza okuhle ekudleni. Ukudla i-pomelo ekudleni kusiza ukulawula isisindo somzimba noshukela wegazi. Ikusheshisa imetabolism futhi igculisa umzimba ngamavithamini. Inani elikhulu le-potassium kulo linomphumela onenzuzo emsebenzini wenhliziyo nemithambo yegazi, futhi uwoyela walo obalulekile uqinisa izivikeli mzimba futhi ukhuphule ukumelana nezifo zokuphefumula.
Imikhiqizo Ephakathi Kwe-GI
Ezinye izithelo ezine-GI evunyelwe zivunyelwe ukusetshenziswa ku-mellitus yesifo sikashukela ngenxa yezakhiwo zazo ezizuzisayo, kepha inani lazo kumele livalwe ngokuqinile. Lokhu kufaka phakathi:
- uphayinaphu
- ubhanana
- Kiwi
- amagilebhisi.
Ijusi lalesi sithelo libambezela ukuguga futhi liwusekele ngempumelelo umsebenzi wesicubu senhliziyo. Igculisa umzimba nge-Vitamin E ne-folic acid (ilusizo ikakhulukazi kwabesifazane abanesifo sikashukela). Lezi zinto zisiza ukugcina ibhalansi ye-hormonal futhi zivikele izifo eziningi ze-gynecological.
Kuhle ukudla izithelo ngamantongomane ukwehlisa ukwehla kweshukela.
Ubhanana ugcoba umzimba ngamavithamini nangamaminerali. Lapho kudliwa, kuphakama imizwa yomuntu, ngoba kuvusa ukukhiqizwa kwe- “hormone yenjabulo” - i-serotonin. Futhi yize inkomba ye-glycemic yebhanana ingeyona ephansi kakhulu, kwesinye isikhathi lesi sithelo singasadliwa.
Iphayinaphu isiza ukwehlisa isisindo ngokweqile, ngaphezu kwalokho, ikhombisa umphumela wokuphikisa ukuvuvukala futhi wehlisa ukuvuvukala. Kepha ngasikhathi sinye, lesi sithelo sicasula ulwelwesi lwama-mucous lwesisu namathumbu. Kumenyu yesifo sikashukela, uphayinaphu kwesinye isikhathi ungabakhona, kepha kuphela okusha (izithelo ezikheniwe ziqukethe ushukela omningi).
Amagilebhisi angenye yezithelo ezinhle kakhulu, yize i-GI yayo ingama-45. Iqiniso ngukuthi liqukethe ushukela omningi njengephesenti lesamba lama-carbohydrate. Kuyinto engathandeki ku-mellitus yesifo sikashukela, ngakho-ke, udokotela ohambelayo kufanele ahlulele amandla okudla amagilebhisi kwesinye isikhathi, ngokuya ngobunzima besifo.
I-peel yezithelo ezintsha ibambezela ukugaya kwabo, ngenxa yokuthi ama-carbohydrate angangeni ngokushesha egazini
Yini engcono ukwenqaba?
Izithelo ezine-GI ephezulu ziyingozi kwiziguli ezinesifo sikashukela. Lokhu kuyiqiniso ikakhulukazi ngesifo sohlobo 2, lapho abantu baphoqelelwa khona ukuba balandele ukudla okuqinile. Le mikhiqizo ifaka i-ikhabe, izinsuku nazo zonke izithelo ezikheniwe ngesiraphu enoshukela. I-GI ikhuphuka ezimweni lapho amakhompiyutha neziphuzo zezithelo zilungiswa ezithelweni. Kuyinto engathandeki ukuthi abanesifo sikashukela badle ujamu, ujamu kanye nezinhlaka ngisho ezitsheni "ezivunyelwe", ezinjengama-apula kanye namapheya.
Naphezu kwezakhiwo ezizuzayo zamakhiwane, futhi kubonakala sengathi, i-GI ephakathi, akufanele isetshenziselwe isifo sikashukela. Okuqukethwe okuphezulu ushukela nosawoti we-oxalic acid kungaphenduka imiphumela emibi kumuntu ogulayo. Nqaba lesi sithelo nganoma yiluphi uhlobo: kokubomvu nokungomisiwe, ngeke kumlethele noma yini umuntu onesifo sikashukela. Kungcono ukuyibuyisela ngebhanana noma nge-apula eliwusizo kakhulu.
Lapho ukhetha izithelo ukuze kuhlukaniswe indlela yokudla ejwayelekile, kungakuhle ukuthi unake hhayi i-GI ephansi kuphela, kepha futhi nokuqukethwe kwekhalori, kanye namaphesenti amaprotheni, amafutha nama-carbohydrate. Uma ngokungabaza ngezinzuzo zomkhiqizo kushukela, ukwethulwa kumenyu kuvunyelaniswa kangcono ne-endocrinologist. Indlela elinganiselayo nenobuhlakani ekukhetheni ukudla iyisihluthulelo sempilo kahle kanye nezinga elijwayelekile le-glucose egazini.
