Ijubane lesimanjemanje lokuphila lisho izimo zalo, futhi imvamisa azinabo ubungane ngendlela ebesingathanda ngayo. Umsebenzi ongasebenzi, ukudonsa ngempukane, izimo ezicindezelayo njalo nokumaketha okusizungezile akusivumeli ukuthi sinakekele impilo yethu ngokugcwele. Umphumela uyisigameko esikhulu sezifo ze-endocrine, ikakhulukazi isifo sikashukela. Kodwa noma ungayikhathaleli isifo sikashukela, ubhubhane lokukhuluphala lubonwa emhlabeni wonke, futhi konke kungenxa yendlela yokuphila engafanele, ukungasebenzi kanye nokusetshenziswa kokudla okusheshayo okugayayo okunenkomba ye-glycemic ephezulu, okuholela ekulinganiselweni kwezinqubo zamandla emzimbeni womuntu. Enye yezindlela ezinhle zokuphuma esimweni esibi kangako ukushintshela kwimikhiqizo enenkomba ephansi ye-glycemic.
Iyini inkomba ye-glycemic futhi kungani iyadingeka
I-physiology yomzimba wethu ukuthi ukuze kuqaliswe noma yiziphi izenzo zomzimba, zengqondo nezinye, sidinga amandla. Ngaphezu kwalokho, zonke izinqubo ezenzeka emzimbeni zisebenzisa amandla kulokhu. Kepha ukuyithola kuphi? Umthombo wamandla wendawo yonke cishe kunoma yisiphi isidalwa sezinto eziphilayo yi-ATP - i-adenosine triphosphoric acid, eyakhiwa yi-glycolysis, i.e. ukwephulwa kwe-glucose kakhulu esiyidlayo. Ngaphambi kokuthi wazi ukuthi iyini inkomba ye-glycemic, udinga ukuqonda ukuthi iyini i-glycemia. I-Glycemia ileveli kashukela noma ushukela oncibilikisiwe kuyi-plasma yegazi. I-glucose ingena egazini ivela emgudwini wesisu ngokudla futhi isatshalaliswa kuwo wonke umzimba ukuze iphilise futhi yenze imisebenzi yeseli.
Ayini ama-carbohydrate
Ama-carbohydrate ayizinhlanganisela eziphilayo ezinoshukela. Izitshalo zingama-80% ama-carbohydrate, nezilwane, kufaka phakathi abantu, u-3-4%. Ama-carbohydrate ayingxenye ebaluleke kakhulu yempilo yethu ephelele. Ama-carbohydrate ayizinhlobo ezimbili eziphambili: elula futhi eyinkimbinkimbi, ethinta nje izinga le-glycemia yegazi.
Ama-carbohydrate asheshayo, noma, ngamanye amazwi, izinsimbi ezilula zamaseli amancane, zidilizwa ngokushesha ngamasistimu we-enzymatic wepheshana lesisu elingenhla bese engena emgodini wegazi cishe khona lapho, abangele isimo se-hyperglycemia.
Ama-carbohydrate ayinkimbinkimbi anomthamo omkhulu wamamolekyuli kanye nesakhiwo esiyinkimbinkimbi se-isomeric, esingabavumeli ukuba bahlephuke ngokushesha beze kushukela olulula. Ngezinye izikhathi zibizwa nangokuthi ama-carbohydrate ahamba kancane. Lapho kudliwa ama-carbohydrate ayinkimbinkimbi, ukuwohloka kwabo okuhamba kancane nokuhamba kancane kwenzeka ngokufakwa okulandelayo, okungavumeli isimo se-hyperglycemic ukuba senzeke. Ama-carbohydrate ayinkimbinkimbi anenkomba ye-glycemic ephakathi nephansi.
Ukudla okunenkomba ye-glycemic ephansi kuvumela abanesifo sikashukela ukuba baqaphe ngempumelelo impilo yabo
Ukudla okuphansi kwe-carb
Ukudla okunenkomba ye-glycemic ephansi akulusizo hhayi kubantu abanesifo sikashukela kuphela, kodwa nakubantu abamane ngokweqile noma abakhuluphele ngokweqile. Ukudla okunenkinga yamandla nemikhiqizo enenkomba ephansi ye-glycemic kuvumela abanesifo sikashukela, kungakhathalekile ukuthi hlobo luni lwesifo, ukuqapha ngempumelelo impilo yabo, futhi abanempilo bangasusa idepho yokugcwala ngokweqile. Ukusetshenziswa kwemikhiqizo enjalo kukuvumela ukuthi ulondoloze ibhalansi yamandla ngaphakathi kwemingcele yomzimba, ethuthukisa umsebenzi wazo zonke izinhlelo zomzimba.
Enye impahla ewusizo yemikhiqizo enenkomba ephansi ye-glycemic iyi-satellite ecebile enamavithamini nezinto ezisebenzayo eziphilayo, ngokwesibonelo, izithelo ze-acidic ezinento esebenzayo i-L-carnitine, esiza ukwenza kusebenze izinqubo ze-metabolic kanye nokushiswa kwamafutha. Ukudla okuningi kwe-carb ephansi kunomthamo ophakeme namaphesenti wokuqukethwe kwefayibha nokudla kokudla, okunomthelela ekujwayekeni kwe-motility namagagasi e-peristaltic emgodini wesibeletho. Izithelo eziningi zinenkomba ye-glycemic ephansi kunaleyo ebonakala ibonakala ekuqaleni, ngokunembile ngenxa yokuqukethwe kwawo okuphezulu kwefiber, okuthatha amandla amaningi ukugaya.
Kunemikhiqizo eminingi ephansi ye-GI - udinga nje ukusesha
Ithebula lemikhiqizo ephansi ye-Carbohydrate
Ithebula lemikhiqizo elinezinkomba eziphansi ze-glycemic likuvumela ukuba udale ngokushesha futhi ngempumelelo imenyu yakho yangasese okungenani ngosuku olulodwa, okungenani isonto. Ukushintsha lemikhiqizo ngemikhiqizo ephezulu ye-carb ejwayelekile etafuleni lethu kusivumela ukuthi sihlukanise ukudla kwethu okunempilo futhi sithuthukise inhlala-kahle yethu.
Ngezansi kunohlu oluncane lwemikhiqizo enokuqukethwe okuncane kwe-carbohydrate ngasisekelo sayo:
Isithelo Esiphansi Se-Glycemic Index- Irayisi elinsundu liwumkhiqizo ophilile kakhulu ozoba indawo enhle yerayisi elimhlophe. Njengoba irayisi elinsundu lingacutshungulwa, ligcina zonke izakhi ezikwigobolondo laso. Inkomba ye-glycemic yale rensi ingama-45 amayunithi.
- I-Buckwheat ingumkhiqizo omnandi wokusanhlamvu. I-Buckwheat, noma iqukethe ama-carbohydrate, ayibangeli isimo se-hyperglycemic ngenxa yokuthi iqukethe ama-carbohydrate ayinkimbinkimbi kuphela. Inkomba ye-glycemic ingama-40.
- Amabhilikosi omisiwe - amabhilikosi omisiwe. Isibonelo esihle sokudla okumnandi nokunempilo, ngoba sinamanani amaningi amavithamini. UGuy - 40.
- I-apula entsha - akukho engingakusho. Sonke siyakwazi izakhiwo ezinenzuzo zama-apula, futhi i-gi iyunithi engama-35.
- Amajikijolo anjengama-currants abomvu, ama-raspberries, amajikijolo, amajikijolo, aneziqu ezingama-25.
- Ukhukhamba, utamatisi kanye nama-avocados aqukethe inani elilinganiselwe lama-carbohydrate, ngakho-ke angadliwa ngaphandle kwesazela kanye nokulimaza umzimba. UGuy uneminyaka eyishumi.
Ngokuqondene nemikhiqizo evela ezilwaneni, ukuba khona kwama-carbohydrate akubonwa neze kuwo. Ukusetshenziswa kwemikhiqizo yamaprotheni kukuvumela ukuthi uphinde ukhiphe amandla alahlekile avela lapho ususa inani elikhulu lama-carbohydrate.
Ezigulini ezinesifo sikashukela nokwehla kwesisindo, ikhambi elihle kakhulu ukuhlanganisa ukuthathwa kwenani elanele lemikhiqizo yamaprotheni lihambisana nokudla kwezitshalo eziphansi ze-carb.
Yini okufanele uyenze ukuze unciphise isisindo? Landela le mithetho elula, futhi imetabolism yakho izoqala ukusebenza njengewashi.
- Ukudla kufanele kube nokulinganisela, ngenani elanele nsuku zonke lokudla okuqukethe i-fiber. Ifayibha isiza ukwehlisa inkomba yakho ye-glycemic ephelele.
- Yidla ukudla okune-gi ne-gi ephansi.
- Nikeza ukukhetha emikhiqizweni enukayo, udla imifino nezithelo esimweni esingavuthiwe esingafinyeleleki. Lokhu kusiza ukwenza kusebenze izinqubo ze-metabolic emzimbeni. Imifino eminingi iguqula kakhulu inkomba yayo ye-glycemic ngokuya ngendlela yokulungiselela, ngokwesibonelo, amazambane athosiwe azoba nenkomba ephakeme kunenguqulo ebilisiwe.
- Hlanganisa imikhiqizo yamaprotheni nemifino ye-carbohydrate, njengoba kuleli fomu kukhona ukumuncwa kwezakhamzimba nezinye izakhi.
Ngokuhambisana nalezi zimiso ezilula ezingenhla, ungakha ubungane kalula nomzimba wakho ngaphandle kokulimaza impilo.
Ukudla okunesifo sikashukela okwenziwe ngokudla okuphansi kwe-GI kungahlukahluka.
Izinzuzo Zesifo Sikashukela
Abantu abanesifo sikashukela kumele bafake ukudla okunenkomba ye-glycemic ephansi ekudleni kwabo kokudla. Lokhu kukuvumela ukuthi ulawule ngempumelelo amazinga kashukela ngaphandle kokusetshenziswa kwemithi engathi sína. I-Endocrinologists iyavuma ukuthi ngezindlela ezingenashukela zesifo sikashukela, ukusetshenziswa kokudla okune-carb kancane ekudleni kukuvumela ukuthi ulawule isifo sakho ngempumelelo engaphezu kwe-70%.
Ngokuvamile, ulwazi ngemikhiqizo enenkomba ye-glycemic ephansi ilusizo kubo bonke abantu, ngoba sizungezwe ukudla okungenamsoco okuningi, futhi simane nje asazi okunye. Ukudla okuphansi kuma-carbohydrate akukhona ukunambitheka okuncane, kepha izinzuzo zokusebenzisa kwazo zikhulu, ngakho-ke kufanelekile ukugcina uhla oluncane lwemikhiqizo ekhanda lakho ukuze esikhundleni sama-chip ejwayelekile ungathengi okumnandi okungatheni, kepha ama-apricots amaningi anempilo aphelile. Unake impilo yakho futhi ujabule!
