INKOMBA YE-GLYCEMIC YOJU NOKUTHI USHUKELA UNGAKANANI KUYO

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Uju lwaziwa futhi luyathandwa ngumkhiqizo omningi, umnikazi wesisindo sezinto ezinosizo. Iphunga lawo lizongeza i-zest kunoma yisiphi isidlo, noma ngabe kunemikhosi. Abantu abajwayele ukulawula ukunemba kokudla kwabo futhi bahlushwa isifo sikashukela kumele babheke ngokucacile inani lomkhiqizo ongena emzimbeni. Lokhu kungenxa yezinga elibalulekile loshukela ekwakhiweni kwalo. Lokhu okulandelayo yizakhiwo ezizuzisayo kanye nenkomba ye-glycemic yoju, kuya ngezinhlobo nezinhlobonhlobo.

Iyini inkomba ye-glycemic?

Le nkomba (i-GI) inquma izinga lokuqhekeka kwama-carbohydrate, okuyingxenye yomkhiqizo, kushukela. Ukunciphisa inkomba, kunciphisa inqubo yokuhlukanisa futhi, ngokufanele, izinga loshukela wegazi likhuphuka kancane. Kukhona amatafula akhethekile lapho izinkomba zikhonjiswa kuwo umkhiqizo othile noma isidlo esivele silungiselelwe.

Amaqembu Omkhiqizo:

kusuka ku-0 kuye ku-39 - nge-GI ephansi;
kusuka kuma-40 kuye kuma-69 - nge-GI ephakathi;
kusuka kuma-70 nangaphezulu - nge-GI ephezulu.

Izici ze-glycemic zoju nezakhi zalo

Uju luwumkhiqizo omnandi, okusho ukuthi linoshukela omkhulu ekwakhiweni kwalo. Kodwa-ke, kunezici ezimbalwa lapho inani lamaphoyinti enkombeni yalo lincike khona. Lokhu kufaka phakathi:

umsuka womkhiqizo;
iJografi yeqoqo;
Isimo sezulu nesikhathi sonyaka sokuqoqwa komkhiqizo;
ukuba khona kwezengezo zokufakelwa;
izici zokunakekelwa kwezinyosi kanye nezimo zazo;
zohlobo lwezinyosi.

Ukuzalaniswa kwezinyosi kanye nezimo zazo kungenye yezinto ezinquma inkomba ye-glycemic yoju

Ukwakheka

Uju olunekota lungaba namanzi. Inkomba le iyahlukahluka kusuka ku-15 iye ku-27%. Ama-carbohydrate ayingxenye eyinhloko yanoma yiluphi uhlobo lomkhiqizo, izinkomba zingafinyelela kuma-85%. Ushukela oyinhloko ushukela (cishe ama-40%) ne-fructose (cishe u-45%). Ngaphezu kwazo, ezinye izinhlobo zoju ziqukethe:

sucrose;
maltose;
i-oligase;
i-melicitosis;
ezinye izinhlobo zama-carbohydrate.

Isilinganiso singase sehluke futhi sincike esikhathini esesidlulile kusukela ngesikhathi sokupompa umkhiqizo kusuka kumaseli kusetshenziswa kwawo ekudleni.

Ezigulini ezinesifo sikashukela noma ezinamathela emithethweni yokudla okufanele, inkomba ebalulekile izinga le-fructose kanye nesilinganiso salo namanye ama-carbohydrate. Ukuphakama kwezinga layo, uju olude luhlala lusefomeni loketshezi futhi lunezinto ezibaluleke kakhulu zomzimba womuntu. Ngaphezu kwalokho, i-insulin ayidingi ukucubungula i-fructose.

Futhi ekwakhiweni kwezinyosi zifaka:

ama-macro- nama-microelements (i-potassium, i-phosphorus, i-calcium, i-magnesium, i-sodium, isibabule);
amaprotheni;
ama-enzyme;
ama-amino acid;
ama-alkaloids;
ama-organic andorganic acid;
amavithamini (ngamanani amakhulu i-ascorbic acid).

Izinhlobo ze-Pada

Njengoba kushiwo ngenhla, umsuka wokuqala we-nectar uthinta inkomba ye-glycemic yomkhiqizo. Uju lwePadev luyatholakala ngesisekelo sejusi elinamathelayo, eligcinwe emacembe, amahlumela, amagxolo ezihlahla ezincane nezihlahlana. Lokhu okuhlukahlukene komkhiqizo kufaka phakathi izinhlobo zehlathi zasehlobo.

Isihlahla seLinden

Umkhiqizo onekhalori ephezulu one-GI yamayunithi angama-50. Lesi ngesinye sezinkomba eziphansi, esinikezwe ubumnandi bezinyosi zohlobo lwe-linden. Inomthunzi okhanyayo noma we-amber. ILinden ibhekwa njengendlovukazi yazo zonke izitshalo zoju ezingaba khona, ngoba umuthi owodwa ungakhiqiza kusuka ku-8 kuya ku-15 kg uju.

Umkhiqizo we-Lime unezimfanelo ezilandelayo, uvumela ukusetshenziswa kwawo ekudleni noma kukhona ushukela ongaxekile kwe-insulin:

ukulawulwa kwezinqubo zokuphinda zenziwe kabusha;
ukuqinisa ukungatheleleki;
iqhaza metabolism.

Kubalulekile! Ukusetshenziswa koju lwezinyosi yiziguli ezinesifo sikashukela i-mellitus, kanye nezinye izinhlobo, kufanele zenzeke kumithamo emincane futhi mhlawumbe ngama-honeycombs, okuvumela ukunweba isikhathi sokwehlukana kwamakhabhohayidrethi.

Acacia

I-Product GI - 32. Le nkomba ihlukanisa uju lwe-acac njengomkhiqizo oyinkomba ephansi, okusho ukuthi iqinisekisa ukusebenza kwayo nokuphepha. Le nhlobonhlobo ithathwa njengomholi phakathi kwayo yonke eminye ngokwesakhiwo sayo, izakhiwo ezinomsoco nezinenzuzo.

Uju lwe-acacia - isitolo samavithamini namaminerali anempilo

Uju lwe-acacia luhle ngoba i-fructose ekwakhiweni kwayo kwamakhemikhali luphindwe izikhathi ezingama-1.5 kune-glucose. Ngaphezu kwalokho, iqukethe inani elikhulu lamavithamini we-B-chungechunge, i-ascorbic acid, ama-flavonoid, ama-organic acid, kanye nama-macro- kanye nama-microelements angaphezu kwama-400 ahlukahlukene.

I-Coniffort

Izinhlobonhlobo ezisuselwa ku-pine, i-spruce, ne-fir zine-GI ephansi (kusuka ku-19 kuye ku-35), uju lwe-eucalyptus lunamaphuzu angama-50. Ngeshwa, lolu hlobo lomkhiqizo aludumile kakhulu, kepha konke kungenxa yokufunda kwalo okunganele.

Uju luyakhishwa ku “amazolo oju” avela emagxolweni amaConifers lapho izinga lokushisa lishintsha. Uju lweConiferous lubhekwa njengothile ocebile ku-ascorbic acid, beta-carotene no-Vitamin K. Lezi zinto zinikeza ukuqiniswa kwesistimu yokuzivikela komzimba, ukusebenza okujwayelekile komhlaziyi obonakalayo nohlelo lwe-hematopoiesis. Okubaluleke kakhulu ukudonsa kwabo emzimbeni ukuvimbela i-retinopathy kwisifo sikashukela.

Izithelo

Enye yezinhlobonhlobo zezinyosi ezinamakha kakhulu. Kuyatholakala kulezi zihlahla zezithelo ezilandelayo:

UCherry
iplamu
eliphakathi kwe
owolintshi
peach
i-apula
guava
Mango

Uju lunombala okhanyayo onephunga elibomvu elincane. Kubonakala ngeqiniso lokuthi inani le-fructose liphakeme ngo-10% kunezinga le-glucose ekwakhiweni kwalo. Izici zayo eziwusizo nezokuphulukisa zingokulandelayo:

ukuthuthukiswa komzimba;
umphumela we-antimicrobial and anti-inflammatory;
amandla okwehlisa izinga lokushisa lomzimba nge-hyperthermia;
izakhiwo zokuyenga;
kusebenze kwezinqubo zokuvuselela amandla.

Inkomba ye-glycemic yezinhlobo zezithelo isukela kuma-32 kuye kwangama-50 amayunithi. Isikhombi sikuvumela ukuthi ufake umkhiqizo ezintweni ezingena eqenjini lalawo anesilinganiso esiphansi naphakathi nendawo sokuqhekeka kwama-carbohydrate kuya kushukela.

Izinhlobo zezimbali

Lo mkhiqizo ohlukahlukene ufaka izinhlobo ezintathu: uju oluhlanzekile, oluxubekile nolwe-polyfler. I-Pure (monofleur) ikhishwa kuhlobo olulodwa lwembali, kuxutshaniswe kuvela ngenxa yokuhlanganiswa kwezinhlobo zezimbali ezingama-2-3. Uju lwePolyfler luyavunwa ngesikhathi sezimbali zenani elikhulu labameleli bensimu, ingadi kanye nensimu.

AmaForamu - isisekelo soju olunephunga elimnandi futhi elimnandi

I-GI yezinhlobo zezimbali isebangeni lamayunithi angama-45-50. Ukwakheka kwabo kwamakhemikhali kufaka izinto ezingaphezulu kuka-70 eziwusizo, kufaka phakathi ama-amino acid, amavithamini, ama-antioxidants, ama-carbohydrate, amaminerali, ama-asidi abalulekile, amanzi.

Uju lwezimbali lunomphumela omuhle ekusebenzeni kohlelo lwezinzwa, lususa ukubonakaliswa kwe-cephalgia, ukuqwasha. Kwenza umsebenzi wesicubu senhliziyo, uguqule umfutho wegazi, uthuthukise ukuqina kwegazi.

Izinhlobo zezimbali azinconywa ukuthi zisetshenziswe kulezi zimo ezilandelayo:

ukungahambi kahle komzimba phakathi nesikhathi sokubonakaliswa okunamandla;
i-gastritis;
isifo se-pancreatic;
rheumatism esigabeni esibuhlungu;
i-enterocolitis;
i-dermatitis yama-etiologies ahlukahlukene;
izingane ezingaphansi kweminyaka emi-2.

Kunemithetho, ukuhambisana okuvumela ukuthi usebenzise uju lwezimbali sikashukela:

Cabanga ngezinga le-glycemia lomzimba.
Thatha imithamo emincane.
Faka ekudleni kungabi ngaphezu kwezikhathi ezingama-2-3 ngesonto.
Ungazideleli izinyosi zezinyosi lapho usebenzisa umkhiqizo.

Buckwheat

I-GI yayo ingama-50, kanti umkhiqizo ongu-100 g uqukethe i-304 kcal. Lo mkhiqizo uqokelelwa kusuka kuzimbali ze-buckwheat engxenyeni yesibili yehlobo. Inani le-fructose, eliyingxenye yokwakhiwa, lifinyelela ku-52-55%. Ngaphezu kwalokho, iqukethe inani elikhulu le-magnesium, i-zinc, i-iron, i-manganese, i-potassium, ithusi. Izinto ezilandelwayo zibaluleke kakhulu emzimbeni womuntu ophilile, futhi njengezinyathelo zokuvimbela kwezinkinga ezigulini ezinesifo sikashukela mellitus.

Uju lwe-Buckwheat lunezici ezilandelayo:

ihlukanisa i-hemoglobin egazini;
kwehlisa umfutho wegazi;
kuthuthukisa ukugaya;
inempahla ye-antibacterial;
kuvusa amasosha omzimba;
kuvimbela ukuthuthukiswa kwamathambo futhi kunomthelela ekusebenzeni okujwayelekile kohlelo lwe-musculoskeletal.

Kuthunyelwe

Le nhlobonhlobo inephunga elibukhali nokunambitheka okuhlanganisa ubumnandi kanye nentukuthelo encane. Ilula kune-linden, ikhala ngokushesha. Inqubo ingenzeka kumaseli. Inkomba ye-glycemic yoju oludlwenguliwe ingama-64. Izinhlobonhlobo zithathwa njengeziyivelakancane, kepha zilusizo kakhulu. Umkhiqizo uqukethe inani elikhulu le-boron, elithinta kahle indlala yegilo kanye nohlelo lwe-musculoskeletal. Le nto futhi iyasiza ekusebenzeni kahle kwamaphaphu, inhliziyo nemithambo yegazi.

I-rapeseed isitshalo esihle kakhulu sezinyosi, noma kunjalo, umkhiqizo osuselwa kuwo udinga ukusetshenziswa ngokucophelela.

Kodwa-ke, uju oludlwenguliwe luqukethe inani elikhulu le-glucose, edinga ukusetshenziswa ngokucophelela yilabo abahlushwa "isifo esimnandi."

Osotovy

Umkhiqizo ohlukahlukene otholakala ukhula lwethanga, uvame ukuhambisana ne-milkweed. Kubhekiselwa ekwenzeni izinhlobo zezimbali ezingafani neze-monofleur. Izici zayo:

ukulwa nezinqubo zokuvuvukala;
umphumela we-choleretic;
ukuqinisa amasosha omzimba;
ukuthuthukiswa komzimba nokwenziwa kabusha;
umphumela we-lactogenic;
ukulwa nokuqwasha.

Uju lwamanga

Emafelini nase-bazaars, bambalwa abangakhetha umkhiqizo osezingeni. Ezimweni eziningi, kuyathengiswa inkohliso - uju osezingeni eliphansi ngokufakwa ushukela noma isiraphu kashukela, nazo zonke izinhlobo zokunambitheka ukuqinisa ukunambitheka komkhiqizo. Lokhu akugcini nje ngokunciphisa izakhiwo eziwusizo futhi kwephule iphesenti lezinto ezikulesi sakhiwo, kodwa futhi kwenza noju lube yingozi emzimbeni wabantu abagulayo.

Umphumela wokukhuphuka kwenani loshukela ekwakhiweni ukwanda kwe-GI yomkhiqizo. Izinkomba zayo zingafinyelela uphawu lwamayunithi ayi-100. Ngaphezu kwalokho, isilinganiso se-glucose ku-fructose siyaphulwa. Izinga le-glucose kumkhiqizo landa kakhulu, okusho ukuthi into efanayo yenzeka nenani layo egazini lomuntu.

Izindlela zokunqunywa kobumbumbulu

Ukuba khona kwesiraphu yeshukela kuju kunganqunywa ngezindlela eziningana:

Faka ipensela kumakhemikhali. Uma uju lusezingeni eliphezulu, khona-ke ngeke luwushintshe umbala wayo.
Uma ufaka umkhiqizo phansi ephepheni, khona-ke akufanele kube khona ibala ohlangothini lwasemuva, kusukela ekuchayelweni kwamanzi. Lokhu kuyinkomba yekhwalithi.
Ukusetshenziswa kwe-Refractometer. Ikuvumela ukuthi unqume ukungcola kwanoma iyiphi imvelo.
Iphunga lomkhiqizo kufanele lijabulise, futhi ukuvumelana kufanele kufane.
Laborator Ukuzimisela ushukela.

Noma yimuphi umkhiqizo kufanele usetshenziswe ngokuzuzisa umzimba womuntu ophile futhi ogulayo.

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