Ukuhlolwa okufanele kwemikhiqizo yokudla nokulawula okuqinile ngenani lamandla wemikhiqizo yokudla kuyizinto ezibophekile zokugcina izinqubo ze-metabolic ezigulini ezinesifo sikashukela esisezingeni elifanele. Isifo sikashukela i-mellitus kuholela ekungasebenzi kahle kuzo zonke izinhlobo zezinqubo ze-metabolic, ezandisa ukwanda kokudla okuhleliwe okusekelwe kuma-carbohydrate alula. Kusuka kubo ukuthi okokuqala kudingekile ukwenqaba iziguli ezinesifo sikashukela, noma ngabe bunjani nobunzima besifo.
Ake sibhekisise ukuthi yini okufanele ingafakwa ekudleni kwethu ukuze sibe nempilo enhle futhi siyithuthukise. Imikhiqizo enenkomba ye-glycemic ephezulu itholakala cishe kuzo zonke izinyathelo, ngakho-ke udinga ukuyazi mathupha ukuze ugweme ukusetshenziswa kwayo.
Ukukhetha phakathi kwama-carbohydrate alula futhi ayinkimbinkimbi kukuwe.
Yini i-glycemia kanye ne-glycemic index
Igama elithi "glycemia" ekusebenzeni kwezokwelapha libhekisele ekugxambeni ushukela noma ushukela engxenyeni egcwele yegazi - i- plasma. Imvamisa ukubona ukuthi ushukela noma i-glycemia ye-venous yegazi noma i-capillary. Inkomba ye-glycemic, noma i-GI, izinga lokufakwa kwama-carbohydrate noma ushukela ngumzimba lapho sebedliwe, kunqunywa ngokuqhathanisa ukugcwala kwe-glucose yegazi ngaphambi nangemva kokudla ukudla. Inkomba ye-glycemic ine-gradation yayo uqobo isuka ku-0 iye ku-100, ekuvumela ukuthi unqume ukuqoqwa kwama-carbohydrate ekudleni, lapho oku-0 kungukudla ngokungabikho ngokuphelele kwengxenye ye-carbohydrate, kanti i-100 ayi-carbohydrate emsulwa. Ukuphakama kwe-GI, kubi kakhulu imiphumela yezempilo yokusetshenziswa kwayo njalo, ngoba okuqukethwe kwama-caloric kwemikhiqizo enjalo kuyalingana esikalini se-glycemia.
Ayini ama-carbohydrate
Ama-carbohydrate ayizinto ezinenani eliphakeme lamandla, i-1 gram ye-carbohydrate inika ama-4 kcal wamandla, kodwa-ke, kufanele kuqashelwe zisuka nje ukuthi kunezinhlobo ezimbili zama-carbohydrate umuntu azidlayo:
- Ama-carbohydrate alula, noma ngenye indlela abizwa ngokushesha. Zephulwa kalula yizinhlelo ze-enzyme esezisesigabeni sokuhlafuna ukudla emgodini womlomo. Izinto ezinjalo zimunwa ngokushesha kusuka emgudwini wesisu futhi ziholele ekwandeni okubukhali kokuxineka kwe-glucose kwiplasma yegazi. Amangqamuzana akhethekile we-chemoreceptors asayina ama-beta kuma-pancreas, okuholela ekuqashweni kwe-insulin ngokushesha futhi okukhulu. I-insulin ifafaza lonke ushukela emangqamuzaneni omzimba bese iqeda i-hyperglycemia.
- Ama-carbohydrate ayinkimbinkimbi, njengama-carbohydrate alula, anenani elilinganayo lamandla kugaxekile, noma kunjalo, ngenxa yesakhiwo esiyinkimbinkimbi, ama-enzyme esipheshana esiswini awakwazi ukusheshe awephule, ngakho-ke, ukugcwala kweglucose egazini lomuntu kukhuphuka kancane kancane, okungekho okubangela ukucekelwa phansi kwemithamo ephezulu ye-hormone insulin
Imikhiqizo ephezulu ye-GI
Kunohlu olukhulu lokudla olunenkomba ephezulu ye-glycemic, engatholwa kalula futhi ngokushesha, elandelwa ukwanda okubabazekayo kokugxilwa koshukela egazini. Ukugxuma okungazelelwe ku-insulin ye-hormone kuholela ekuqothulweni kwengcebo yokugcina leyo kumaseli we-beta esiqhingini se-pancreatic seLangerhans. Ukudla okunjalo kunokuqukethwe kwekhalori enkulu. Umuntu odla ukudla okunjalo unamanzi amaningi ngokweqile, okuthi ngenxa yalokho kuholele ekubunjweni okusebenzayo kwezicubu ze-adipose kanye nokwehla kwenqubo yokuzivuselela neyokuphindaphinda emzimbeni wesiguli.
Imikhiqizo edume kakhulu ene-gi enkulu ifaka:
Ama-Vegetables aphezulu we-Glycemic Index- IGlucose Ushukela uwumkhiqizo omsulwa we-carbohydrate onenkomba ye-glycemic ka-100.
- Izinkwa ezimhlophe namawele khekhe - lokhu kudla kunamazinga aphezulu kakhulu, cishe angama-95.
- Ama-pancake awafani, futhi lesi sidlo esithandwayo ezweni lethu asilusizo olukhulu. Inkomba ye-glycemic yama-pancake ingu-93.
- Amazambane abhakwe noma isidlo esisetshenzisiwe - 95.
- Imikhiqizo equkethe irayisi emhlophe. Eminyakeni eyi-10 eyedlule, ama-rolls ne-sushi, kanye nama noodle ase China, anama-unit angama-90, athole ukuthandwa okukhulu.
- Izithelo ezihlanganisiwe ezinjengama-apricots noma amapheya. Izithelo eziningi ezikheniwe zitholakala kusiraphu kashukela, ozifaka ngokuzenzekelayo lapho kunokudla kwe-hyperglycemic.
- Izinhlamvu ezisheshayo noju nazo zibhekwa njengezinto eziphakeme kakhulu, ezisezingeni 85.
- I-granola ehlukahlukene eyenziwe ngamagilebhisi omisiwe, izithelo ezomisiwe namantongomane. Ukudla okunjalo kuqukethe i-80-85 gi.
- Ama-watermelon ne-melon yimikhiqizo ehlobo ethandwa kakhulu ebandakanya inani elikhulu le-sucrose ekwakhiweni kwabo, lapho bathola khona inkomba ephezulu ye-glycemic yamayunithi angama-75.
- I-Soda, enjenge-Pepsi ne-cola, iqukethe ushukela omningi, i-gi - 70.
Izibonelo eziningi zemikhiqizo ephezulu yezinkomba
Khumbula ukuthi yonke imikhiqizo enenkomba ye-glycemic ephezulu ayigcini nje ngokufaka inani lamandla ngokweqile futhi idale ukungalingani phakathi kokusebenzisa amandla kanye nemfucuza, kepha futhi yehlisa izinqubo eziningi ze-metabolic emzimbeni.
Imikhiqizo Ephakathi Kwe-GI
Ukudla okunesilinganiso sama-carbohydrate ajwayelekile aqukethe ama-carbohydrate ambalwa alula nama-carbohydrate ayinkimbinkimbi, okuvumela ukuthi ukhuphule kahle i-glucose egazini futhi akubangeli ukuthi umzimba ungene esimeni esicindezelayo sokukhiqiza imithamo emikhulu ye-insulin. Leli phuzu liba libaluleke kakhulu kubantu abanesifo sikashukela esivele satholakala. Ukudla okuqukethe inani eliphakathi le-gi akufanele kungafakwa ngokuphelele ekudleni, kodwa futhi kudinga ukwehliswa.
Le mikhiqizo ifaka inani elikhulu lezimpahla zezitolo. Sizohlaziya ukudla okuphezulu kakhulu namakhalori nokudla okuthandwa kakhulu kubo:
- Akunandaba noma kuzwakala kangakanani, kepha ushokoledi ubhekisele kwimikhiqizo enenkomba ye-glycemic ephakathi nendawo, eyi-70.
- Ijusi elivela esikhwameni se-orange linenkomba ye-glycemic yamaayunithi angama-65.
- Ufulawa wamasondo nemikhiqizo eyenziwe ngesisekelo sawo kune-gi enkulu engama-60.
- Isinkwa rye-based rye - 60.
- IMarmalade nejelly nayo inamayunithi angama-60.
- Ubhatata amazambane ezingubeni zazo noma amazambane agcotshisiwe - 60.
Lolu akulona uhlu oluphelele lokudla olungadala i-glycemia ephezulu kakhulu, ngakho-ke ukuze ulawule kangcono, sebenzisa amatafula akhethekile anezinkomba ezivele zibaliwe ze-glycemia, okuqukethwe kwekhalori kanye ne-digestibility. Ukulawula okugcwele kokudla kwakho ekhaya, thayipha igama elithi “itafula lomkhiqizo” kunoma iyiphi injini yokusesha bese ukhetha itafula noma ishadi olithandayo.
Ukudla Okuyisisekelo
Yonke into ilula kakhulu: noma nini lapho kungenzeka, zama ukungafaki inani eliphakeme lokudla okunenkomba ephezulu ye-glycemic kusuka ekudleni kwakho bese ukubuyisela ukudla okune-carbohydrate noma ukudla okune-carbohydrate eyinkimbinkimbi. Imikhiqizo enezinombolo eziphakeme kakhulu ivimbela izinqubo ze-metabolic. Noma yikuphi ukudla okunesilinganiselo sama-unit angama-65 sekuvele kuthinta kabi ukulinganisela kwamandla omzimba nezinqubo ze-metabolic, ikakhulukazi uma umuntu enomkhuba we-hypodynamia, futhi umndeni uneziguli ezinesifo sikashukela.
Ukuthambekela kwamanje kwendlela yomuntu yokuphila kuyadumaza, ngoba inani elikhulu lomsebenzi wokuhlala phansi, izimo ezicindezelayo ezingapheli kanye nesifiso sokuthatha ngokoqobo izinkinga zomuntu siqu kuholele ekukhuleni kwezifo ezinzima zohlelo lwe-endocrine.
Ukuhlaziya ukudla okondlayo kuvumela ukudla okungenama-carb amancane kulungele abantu abanesifo sikashukela nabantu abazibekele umgomo wokunciphisa isisindo. Ukudla okuphansi kuma-carbohydrate, ikakhulukazi alula, kufaka isandla ekusebenzeni kwezinqubo ze-metabolic emzimbeni, futhi futhi kuthuthukise ukuhamba kwethambo le-gastrointestinal, kunomthelela empilweni yomuntu wonke.
