Ukwelashwa kokudla kungenye yezindawo ezibalulekile zokulawulwa kwesifo sikashukela. Ukuze uthuthukise ikhwalithi yempilo iminyaka eminingi, iziguli kufanele ziqonde ngokucophelela izindaba ezinzima ze-biochemical, zisebenzisa njalo izikhombo. Kwasungulwa ukuthi ukuze kugwenywe ubunzima, abanesifo sikashukela kufanele banikeze imikhiqizo imikhiqizo enama-carbohydrate "aphambili" kanye ne-glycemic index (GI) ephansi. Yini izingxenye zokwakheka kwabo? Kukusiphi isimo lapho ukusetshenziswa kwezakhi zomzimba kuyingozi?
Ama-carbohydrate ahlukahlukene
Ezincomeni zeziguli, ama-endocrinologists anquma ukudla okunomkhawulo othile noma, ngokuya ngesimo sesiguli, ukunqunyelwa ngokuphelele kwama-carbohydrate "asheshe". Amaprotheni namafutha, ukondliwa komuntu onesifo sikashukela kucishe kuhambisane nemigomo yomuntu ophilile. Ezimweni eziningi, thayipha isifo sikashukela esi-2 esinesisindo somzimba ngokweqile kanye nomfutho wegazi ojwayelekile ube nokudla okunekhalori ephansi.
Ama-carbohydrate ahlukaniswe ngokuya ngejubane lesenzo sawo hhayi kuphela “ngokushesha” kanye “nokuhamba kancane”. Namanje bathi "umbani ushesha." Nganoma yiluphi uhlobo lwesifo, isifo sikashukela sidinga ukondliwa ngendlela yokuthi ushukela ungene egazini ngokushelela. Ukugxuma okubukhali emazingeni e-glycemic kulandela ukusetshenziswa kwe-carbohydrate egaya kalula. Kulula ukuthi isiguli esincike kwi-insulin sisebenzisane nokudla ngokwenza imijovo ye-hormone esebenza kancane, "ngaphansi kokudla", ukukuphindisela okukhuphukile. Ama-ejenti anciphisa ushukela ngendlela yamathebulethi awenzelwe umgudu onjalo.
Inqubo yokugaya ukudla okuqukethe i-carbohydrate iqukethe ukuqhekeka kwama-polysaccharides ngaphansi kwesenzo sezakhi zejusi lesisu ezigabeni: ushukela ne-fructose. Ushukela olula, ofakwe egazini, usebenza njengokudla kwamangqamuzana. Kwanele ukuthi umuntu onesifo sikashukela asebenzise isimo esifana nesakho sama-carbohydrate.
"Abavikeli" bomzimba - i-fiber ne-glycogen
Ukudla kwe-carbohydrate kuqukethe, ngaphandle kokuxubha kalula okuhlanganayo, i-fiber noma i-fiber. Le polysaccharide ye-Ultra eyinkimbinkimbi kakhulu ayidonswa ngumzimba womuntu futhi ibambise ukumuncwa kwezinye izinto. Itholakala emagobolondweni amanye amaseli ezitshalo (okusanhlamvu, isinkwa, imifino nezithelo zezithelo). Isibonelo, imikhiqizo emnandi necebile ye-confectionery iqukethe ama-carbohydrate "angenalutho", ayinayo i-fiber.
Ukudla okulinganiselwe kudlala indima:
- ukuvuselela amathumbu;
- i-adsorbent yezinto ezinobuthi kanye ne-cholesterol;
- umsunguli wezindunduma.
Ukwehla okuyingxenye koshukela okuvela ekudleni kuya kuqala ukwenzeka emgodini womlomo, ngaphansi kwethonya lama-enzyme amathe. I-glucose ifakwa ngokushesha egazini izikhathi ezingama-2-3 kune-fructose noma i-lactose. Isitashi sikhanyelwe emathunjini amancane. Izinkudla zokudla zifika lapho kancane kancane nangezingxenye. Ukudalwa kwenzeka isikhathi eside, okungukuthi, kunwetshwa ngesikhathi. Kumuntu onesifo sikashukela, lokhu kubaluleke kakhulu.
Imifino - Abahlinzeki be- “Right” Low GI Carbs
Abaholi kokuqukethwe kwe-fiber yile:
- bran (rye, ukolweni);
- isinkwa se-wholemeal;
- okusanhlamvu (i-oat, i-buckwheat, ibhali le-pearl);
- phakathi kwemifino nezithelo - izaqathe, beet, amawolintshi.
Uma ama-carbohydrate akhona ekudleni ngamanani anele, khona-ke athunyelwa ngendlela yeshukela eyinkimbinkimbi (i-glycogen noma isitashi sezilwane) "kwi-reserve depot" yezicubu zemisipha nesibindi. Lapho, ama-carbohydrate aqhekezwa kushukela bese asatshalaliswa emzimbeni wonke, esiza amaseli:
- uma kunesidingo (ngesikhathi sokugula);
- ngesikhathi sokuzivocavoca komzimba;
- lapho umuntu edla okuncane noma ngesikhathi esingafanele.
Lapho kudonswa ngokudla kwe-carbohydrate, amakhemikhali athutha izicubu ze-adipose. Lesi sifo siyakhula - ukukhuluphala. Ngesikhathi sokuzila, okubangelwa yizizathu ezahlukahlukene, ngenxa yezitolo ze-glycogen esibindini nasezicubu zemisipha, "kuvikela kathathu" komzimba kwenzeka.
Okokuqala, amadepho okugcina izinto ayabandakanyeka kule nqubo, khona-ke ama-molecule amanoni aqala ukubola futhi anikeze amandla ngendlela yezidumbu ze-ketone. Kusukela kulowomzuzu kuqhubeke, umuntu wehlisa isisindo. Isithiyo esiphindwe kathathu sivikela noma yimuphi umuntu. Kepha akasindisi isiguli esinesifo sikashukela ku-hypoglycemia (ukwehla ngokushesha ushukela wegazi).
Ukudla okuqukethe ama-carbohydrate "ahamba kancane" ane-GI ephansi akulungile ukuqeda i-hypoglycemia.
Ukuhlasela ngenxa yokudla okweqile noma umthamo onganele wesidakamizwa se-hypoglycemic kwenzeka ngokushesha okukhulu, endabeni yemizuzu. Kudingeka isikhathi esithe xaxa sokuqhekeka kwezitolo ze-glycogen zibe ngamangqamuzana kashukela ukuze kugculise amaseli omzimba.
Inkomba ye-Glycemic
Ososayensi bezokwelapha emazweni amaningi babhekana nezinkinga zokubonakala kokudla okuningiliziwe. Ucwaningo esikhungweni sesayensi eToronto (eCanada) selokhu lwenzeka cishe iminyaka engamashumi amathathu. Okokuqala nje, bekuvela lapho ukuthi imiphumela yokuhlolwa ihlongozwayo. Inani le-GI libonisa ukuthi kungakanani ushukela wegazi ozokhuphuka ngemuva kokudla umkhiqizo othile.
Imininingwane eyethulwe enguqulweni yetabular iyahlaziywa futhi ilungiswe ngokuhamba kwesikhathi. Zitholakala kabanzi. Kukholelwa ukuthi itafula eliphelele kunazo zonke liqukethe uhlu lwezikhombo zemikhiqizo engaphezu kwenkulungwane. Kuthunyelwe kuwebhusayithi kadokotela uMendoza (e-USA). Kuyaphawuleka ukuthi amaRussia awakhululekile ukusebenzisa itafula laseMelika ngoba lithambekele ekunambithekeni okuhlukile. Kusho imikhiqizo engatholakali eRussia.
Njengomthetho, igama eliphansi lokudla lisetafuleni, eliphansi inkomba yalo ye-glycemic. Ukuze kube lula, ama-carbohydrate amakhulu amakiwe kumbhalo omkhulu:
- maltose - 105;
- ushukela - 100;
- i-sucrose - 65;
- i-lactose - 45;
- i-fructose - 20.
Ukondleka kweziguli zesifo sikashukela kungabizwa ngokuthi kubalwe
Emikhiqizweni enama-carbohydrate ashesha umbani adingekayo ukumisa isimo se-hypoglycemia, i-GI icishe ibe yi-100 nangaphezulu. Inkomba ayinazo amayunithi wokulinganisa, ngoba ivelu elihlobene. Isilinganiselo sokuqhathanisa okujwayelekile ushukela ocwengekile noma, kwezinye okufakiwe, isinkwa esimhlophe. Ama-carbohydrate anenkomba ephansi ye-glycemic (GI engaphansi kuka-15), esetshenziswe ngaphakathi kwemikhawulo efanelekile, ungaguquli ingemuva le-glycemic.
Lokhu kufaka phakathi:
Inkomba ye-Glycemic pomelo- imifino eluhlaza (ukhukhamba, iklabishi, i-zucchini);
- izithelo ezinemibala (ithanga, pepper pepper, utamatisi);
- ukudla kwamaprotheni (inyama, amakhowe, soya).
I-Porridge (i-buckwheat, i-oatmeal, isinkwa sama-rye) izonyusa izinga le-glucose ngesigamu esiningi se-carbohydrate emsulwa. Ubisi nezinto zalo ezitholakala ngefomu ewuketshezi - kathathu. Izithelo ziyaqhathaniswa ngokuya ngokuhlola kwabo i-GI. Ama-Berries (ama-cherries, ama-cranberry, ama-blueberries) - 20-30; ama-apula, amawolintshi, amapetshisi - 40-50.
Ukwehluka okubalulekile kumanani we-GI kwamukelekile. Lokhu kungenxa yokutholwa komkhiqizo wokudla ezimeni ezihlukile. Izaqathe eziwugwadule zinezinkomba ezingama-35, ezibunjiwe ezibilisiwe - 92. Inkomba iyahlukahluka ngezinga lokugaya ukudla emgodleni womlomo. Lapho ichotshozwa kahle futhi ihlanzekile, iyanda i-GI yayo.
Inketho elula kunazo zonke ibhekwa njengesiqondisi sezinto ezibonakalayo emikhiqizweni yokudla ekhombisa isimo sabo (amazambane ashisayo acubuziwe - 98) nezimpawu (pasta kusuka kufulawa kakolweni - 65). Ngenkathi imifino ebunjiwe yesitashi noma imikhiqizo eyingqolowa ye-durum izoba ne-GI imiyalo embalwa yobukhulu ephansi. Futhi uma udla phambi kwabo isaladi yeklabishi entsha noma enosawoti (ukhukhamba), lapho-ke unganciphisa ngokujwayelekile ukweqa ngemuva kwesizinda se-glycemic. Izazi ze-Endocrinologists zibiza lo mkhuba ngokuthi "umphumela we-ballast cushion."
Inqubo yokuzinqumela ye-GI
Imikhiqizo enenkomba ye-glycemic ephansi kufanele ibe yiyona ephambili ekudleni kweziguli ezinesifo sikashukela. Kepha kwesinye isikhathi angaba nesifiso sokudla ama-carbohydrate "anqatshelwe" (ikhekhe, ikhekhe). Ngohlobo 2 sikashukela, lokhu kufanele kuhlale kuyiphupho elingafezeki. Akunakwenzeka ukuthola amanani we-GI we "okumnandi" akhethiwe. Kufanele senze sibalo cishe.
Ezimweni ezingavamile, isiguli esincike ku-insulin singakwazi ukukhokhela i-dessert ngomthamo owanele we-hormonal
Esimweni esizolile, ungazama. Kuyadingeka ukukala izinga loshukela wegazi wokuqala ngedivaysi (glucometer). Pheka futhi udle iyunithi elilodwa lesinkwa (i-XE) lomkhiqizo wokuhlola. Ngamahora angama-2-3 alandelayo, kaningana, kungcono ngezikhathi ezithile, ukwenza izilinganiso zezinga le-glycemic.
Ngokufanelekile, ukufundwa kufanele kukhuphuke, kufinyelele phezulu kwabo futhi kuwele kumanani ajwayelekile (8.0 mmol / L), ngoba i-hypoglycemic iyasebenza. Ngaphandle kwayo, i-1 XE yokudla kwe-carbohydrate phakathi nosuku iphakamisa amazinga kashukela ngamayunithi ayi-1.5-1.8. Ngakho-ke, i-5 XE, edliwa ukudla kwasekuseni, ingaholela ekufundeni kwe-glucometer cishe kwe-13 mmol / L. Ukungafaneleki okuhlobene kuchazwa ngobuchwepheshe bemikhiqizo yokupheka. I-GI akulula ukuyisebenzisa empilweni yansuku zonke, njengoba izitsha zisebenzisa ikakhulu ukuxubana kwezithako zokudla.
Noma kunjalo, ukuhlukaniswa okulinganiselwa kwemikhiqizo ngenkomba ye-glycemic kuphakamisa umphumela wawo kushukela wegazi lesiguli. Ngenxa yalokhu kuhlolwa, inganekwane yaxoshwa ukuthi amaswidi angama-50 g azosikhuphula izinga le-glycemic emzimbeni ngokushesha futhi ephakeme kunomugqa ofudumele kafulawa omhlophe wesigaba esifanayo. Imininingwane nge-GI iyanda futhi ithuthukise ukudla okunomsoco kwesiguli esinesifo sikashukela, kuphakamisa izinketho zokushintshwa kwemikhiqizo ye-carbohydrate.
