Ukudla okuqukethe ama-carbohydrate kuphakamisa amazinga kashukela. Izifundo ezinemininingwane yale nqubo zaqala ukwenziwa eyunivesithi yaseCanada. Ngenxa yalokhu, ososayensi bethule umqondo we-glycemic index (GI), okhombisa ukuthi ushukela uzokwenyuka malini ngemuva kokudla umkhiqizo. Amatafula akhona asebenza njengencwadi yezingcweti nesiguli esinesifo sikashukela ngenhloso yokuguquguquka, okunhlobonhlobo kokudla okwelapha. Ingabe inkomba ye-glycemic ye-durum kakolweni pasta yehlukile kwezinye izinhlobo zemikhiqizo kafulawa? Ungawusebenzisa kanjani umkhiqizo owuthandayo ukuze unciphise ukwanda koshukela wegazi?
Inkomba ye-Glycemic ye-Pasta
Ama-carbohydrate ngezindlela ezahlukahlukene (ngaso leso sikhathi, ngokushesha, ngokushesha) kuthinta okuqukethwe ushukela emzimbeni. Ukuchazwa okufanelekile kwesenzo sezinto eziphilayo akwanele. Inani okuhlobene nalo noma yikuphi ukudla lihlolwe yi-glucose emsulwa, i-GI yayo ingu-100. Njengolwazi lokulinganiswayo, inani linikezwa umkhiqizo ngamunye etafuleni. Ngakho-ke, isinkwa esenziwe ngofulawa we-rye, okusanhlamvu (i-oatmeal, i-buckwheat), iziphuzo zezithelo zemvelo, u-ayisikhilimu uzokhuphula uhhafu wezinga likashukela wegazi kunoshukela uqobo. Inkomba yabo ingama-50.
Imininingwane ye-GI yemikhiqizo efanayo kumatafula ahlukile ingahluka kancane komunye. Lokhu kungenxa yokwethenjwa komthombo osetshenzisiwe. Umkhiqizo wefulawa noma imifino enesitashi (isinkwa esimhlophe, amazambane abunjiwe) izophakamisa ushukela wegazi ongekho ngaphansi kobumnandi (halva, ikhekhe). Ukudla kungahlukaniswa ngamaqembu amabili. Okokuqala kwabo, indlela yokulungiselela kwabo ibalulekile (amagilebhisi - omisiwe). Okwesibili - inqubomgomo ethile yokudla (isinkwa esimnyama noma esimhlophe).
Ngakho-ke, i-GI ye-izaqathe ephelele eluhlaza ingama-35, amazambane abunjiwe avela emifino efanayo ephekiwe enenkomba yama-85. Amatafula abonisa isimo sokudla okuhlolwayo kufanele ukwethenjwa: i-pasta ebilisiwe, amazambane athosiwe. Imikhiqizo ene-GI engaphansi kwe-15 (ukhukhamba, i-zucchini, isitshalo seqanda, ithanga, amakhowe, iklabishi) awukhuphi ushukela wegazi nganoma yiluphi uhlobo.
Kungenzeka yini ukuthi unqume inkomba ye-glycemic ngokwakho?
Uhlobo lwe-GI oluhlobene lucacile ngemuva kwenqubo yokuyinquma. Kungcono ukwenza izivivinyo ezigulini ezisezingeni lesifo esikhokhelwa ngokuvamile. Izindlela zesifo sikashukela futhi zilungisa inani lokuqala (lokuqala) leleveli kashukela. Ijika lesisekelo (No. 1) lihlelwe ngokwedlule kwigrafu yokuthembela ekushintsheni kwezinga leshukela ngesikhathi.
Isiguli sidla i-50 g ye-glucose emsulwa (akukho uju, i-fructose noma amanye amaswidi). Ukudla ejwayelekile okwenziwe ushukela, ngokusho kokulinganisa okuhlukahlukene, kune-GI ye-60-75. Inkomba yezinyosi - kusuka ku-90 nangaphezulu. Ngaphezu kwalokho, ngeke kube yinani elingathandeki. Umkhiqizo wezinyosi wemvelo uyingxube eyakhiwe ye-glucose ne-fructose, i-GI yokugcina ingeminyaka engama-20. Kuvunyelwe ngokuvamile ukuthi izinhlobo ezimbili zama-carbohydrate zitholakala kuju ngezilinganiso ezilinganayo.
Emahoreni amathathu alandelayo, ushukela wegazi womuntu ulinganiswa ngezikhathi ezithile. Kwakhiwa igrafu, ngokusho kusobala ukuthi inkomba ye-glucose kuqala inyuka. Ngemuva kwalokho ijika lifinyelela isilinganiso salo bese lehla kancane kancane.
Ngesinye isikhathi, kungcono ukungasebenzisi ingxenye yesibili yokuhlolwa ngokushesha, kusetshenziswa umkhiqizo wenzalo kubacwaningi. Ngemuva kokudla ingxenye yento yokuhlola equkethe ama-50 g wama-carbohydrate (ingxenye yepasta ebilisiwe, ucezu lwesinkwa, amakhukhi), ushukela wegazi ulinganiswa bese kwakhiwa ijika (Namba 2).
Inani ngalinye etafuleni elibhekene nomkhiqizo inani eliphakathi nendawo elitholwa ngokuhlolwa kwezifundo eziningi ezinesifo sikashukela
Izinhlobonhlobo ze-pasta: kusuka kokuqinile kuya kuthambile
I-pasta ingumkhiqizo onekhalori ephezulu; i-100 g iqukethe ama-336 Kcal. I-GI pasta kusuka kufulawa kakolweni ngokwesilinganiso - 65, spaghetti - 59. Ezigulini ezinesifo sikashukela sohlobo 2 nesikhulu ngokweqile, azikwazi ukuba isidlo sansuku zonke etafuleni lokudla. Kunconywa ukuthi iziguli ezinjalo zisebenzise i-pasta enzima izikhathi ezingama-2-3 ngesonto. Ama-diabetics ancike ku-insulin anezinga elihle lesinxephezelo sesifo kanye nesimo somzimba, ngaphandle kwemikhawulo eqinile ekusetshenzisweni okunengqondo kwemikhiqizo, angakwazi ukudla i-pasta kaningi. Ikakhulu uma isidlo sakho osithandayo sipheke kahle futhi simnandi.
Izinhlobo eziqinile ziqukethe okuningi kakhulu:
I-Basmati irayisi kanye nenkomba yayo ye-glycemic- amaprotheni (i-leukosin, glutenin, gliadin);
- i-fiber;
- into yomlotha (phosphorus);
- ama-macrocell (potassium, calcium, magnesium);
- ama-enzyme;
- Amavithamini B (B1, In2), I-PP (niacin).
Ngokuntuleka kokugcina, ukubabaza, ukukhathala kuyabonakala, futhi ukumelana nezifo ezithathelwanayo emzimbeni kuyehla. INiacin igcinwe kahle ku-pasta, ayibhujiswa ngesenzo se-oxygen, umoya nokukhanya. Ukucutshungulwa kwamakhemikhali akuholeli ekulahlekelweni okukhulu kwe-Vitamin PP. Lapho upheka, ngaphansi kwama-25% alo kudlula emanzini.
Yini enquma inkomba ye-glycemic ye-pasta?
I-GI pasta evela kukolweni othambile isebangeni le-60-69, izinhlobo ezinzima - 40-49. Ngaphezu kwalokho, kuncike ngokuqondile ekucutshungweni kwezinto zomkhiqizo nesikhathi sokuhlafuna ukudla emgodleni womlomo. Isikhathi eside isiguli sitshekelwa, okuphezulu kwenkomba yomkhiqizo odliwayo.
Izici Ezithinta I-GI:
- lokushisa
- okuqukethwe okunamafutha;
- ukuvumelana.
Ukufakwa kwe-carbohydrate egazini kungasatshalaliswa (welule ngesikhathi)
Ukusebenzisa imenyu yesifo sikashukela sezitsha ze-pasta ngemifino, inyama, uwoyela wemifino (i-sunflower, i-olive) kuzokhulisa kancane okuqukethwe kwekhalori yesitsha, kepha ngeke kuvume ushukela wegazi ukwenza gxuma elibukhali.
Ngokwesifo sikashukela, ukusetshenziswa kwe:
- izitsha zokupheka ezingashisi;
- ukuba khona kubo kwenani elithile lamafutha;
- imikhiqizo echobozekile.
I-1 XE yama-noodle, izimpondo, ama-noodle alingana no-1.5 tbsp. l noma i-15 g. Abanesifo sikashukela sohlobo lokuqala lwesifo se-endocrinological, esiku-insulin, kufanele basebenzise umqondo weyunithi lesinkwa ukubala umthamo owanele womenzeli onciphisa ushukela ekudleni kwe-carbohydrate. Isiguli sohlobo lwe-2 siphuza amaphilisi alungisa ushukela. Usebenzisa ulwazi lwekhalori kumkhiqizo ongadliwayo wesisindo owaziwayo. Ukwazi kwenkomba ye-glycemic kuyadingeka kuzo zonke iziguli ezinesifo sikashukela i-mellitus, izihlobo zazo, ochwepheshe abasiza iziguli ukuba ziphile ngenkuthalo futhi zidle ngendlela efanele, naphezu kobunzima besifo.
