Kusuka ku-glycemic index (GI) yomkhiqizo kuncike ekutheni izinga likashukela egazini likhuphuka ngokushesha kanjani ngemuva kokuba lidliwe. I-GI iphansi (0-39), iphakathi (40-69) futhi iphakeme (ngaphezulu kuka-70). Ku-mellitus yesifo sikashukela, kunconywa ukusebenzisa izitsha ezine-GI ephansi naphakathi, ngoba azivusi ukuvela okungazelelwe ku-glucose. Inkomba ye-glycemic yesinkwa incike kuhlobo lwefulawa, indlela yokulungiselela kanye nokuba khona kwezithako ezingeziwe ekubumbeni. Kodwa-ke, noma ngabe iyiphi inkomba lena engase ibe yiyo, kubalulekile ukuqonda ukuthi isinkwa asiyona yemikhiqizo ebalulekile yesifo sikashukela, lapho usidla, umuntu kufanele aqaphele isilinganiso.
Yini iyunithi lesinkwa?
Kanye nenkomba ye-glycemic, inkomba yeyunithi yesinkwa (i-XE) ijwayele ukusetshenziselwa ukuhlanganisa amamenyu nokubala imithwalo ye-carbohydrate. Ngokomhlangano, ngaphansi kwe-1 XE kushiwo ama-10 g ama-carbohydrate angahlanzekile (noma i-13 g yama-carbohydrate angcolisiwe). Ucezu olulodwa lwesinkwa oluvela kufulawa omhlophe onesisindo esingu-20 g noma ucezu lwesinkwa rye olunesisindo esingu-25 g lilingana ne-1 XE.
Kunamatafula anolwazi ngenani le-XE kusisindo elithile lemikhiqizo ehlukile. Ukwazi le nkomba, umuntu onesifo sikashukela angakha ngendlela efanelekile ukudla okulinganiselwe izinsuku eziningana kusengaphambili futhi, ngenxa yokudla, gcina ushukela wegazi uhlolile. Kuyathakazelisa ukuthi eminye imifino inama-carbohydrate ambalwa ekwakhiweni kwayo kangangokuba i-XE yayo ibhekelelwa kuphela uma isisindo esidliwayo sidlula i-200 g. Lokhu kufaka izaqathe, isilimo esidliwayo esinamagatsha anamanzi, i-beet kanye no-anyanisi.
Imikhiqizo kafulawa omhlophe
Lo mkhiqizo uqukethe ama-carbohydrate amaningi alula, adayidwa ngokushesha okukhulu. Umuzwa wokugcwala ngenxa yalokhu awuhlali isikhathi eside. Ngokushesha, umuntu uphinde afune ukudla. Uma unikezwe ukuthi isifo sikashukela sidinga imikhawulo ethile yokudla, kungcono ukunikela ekuthandeni kokudla okuphezulu nge-fiber kanye nama-carbohydrate angagaya kancane.
Isimo kuphela lapho ucezu lwesinkwa esimhlophe lungaba lusizo kwisifo sikashukela yi-hypoglycemia. Ukuqeda lesi simo, umzimba udinga nje ingxenye yama-carbohydrate "asheshe", ngakho-ke isangweji ingeza
Isinkwa seRye
I-GI yesinkwa se-rye ngokwesilinganiso - 50-58. Umkhiqizo unomthwalo we-carbohydrate ojwayelekile, ngakho-ke awwenqatshelwe ukuwusebenzisa, kepha udinga ukukwenza lokhu ngendlela ye-metered. Ngenani eliphakeme lokudla, okuqukethwe kwayo kwekhalori kungaphakathi - 175 kcal / 100g. Ngokusebenzisa okulinganiselayo, akubangeli ukuvuselelwa kwesisindo futhi kunikeza umuzwa omude wokudinwa. Ngaphezu kwalokho, isinkwa se-rye silungele abaneshukela.
Izizathu zingokulandelayo:
- umkhiqizo uqukethe inani elikhulu le-fiber, elilawula umsebenzi wezimoto zamathumbu futhi lisunguze nezitulo;
- izingxenye zayo zamakhemikhali ama-amino acid, amaprotheni namavithamini adingekayo ekusebenzeni okuphelele komzimba womuntu;
- Ngenxa yokuqukethwe okuphezulu kwensimbi ne-magnesium, lo mkhiqizo unyusa i-hemoglobin egazini futhi uthulisa uhlelo lwezinzwa.
Lapho kusiba mnyama isinkwa ngombala, ufulawa we-rye okukuyo, futhi, uphansi kune-GI yawo, kepha i-asidi ephezulu. Awukwazi ukuyihlanganisa nenyama, ngoba inhlanganisela enjalo ifaka inqubo yokugaya. Kusezingeni eliphezulu ukudla isinkwa ngamaladi emifino akhanyayo namasobho.
Enye yezinhlobo zemikhiqizo kafulawa we-rye yisinkwa seBorodino. IGI yayo ingama-45, inothile ngamavithamini we-B, ama-macro- kanye nama-microelements. Ngenxa yokuqukethwe okuphezulu kwefayibha yokudla, ukuyidla kuyasiza ukwehlisa i-cholesterol yegazi. Ngakho-ke, kulo lonke uhla lwemikhiqizo ebhaka, odokotela bavame ukutusa ukufaka lo mkhiqizo kwimenyu yesiguli enesifo sikashukela. Ucezu lwesinkwa iBorodino olunesisindo esingu-25 g luhambelana ne-1 XE.
Isinkwa se-Borodino siqukethe inani elikhulu le-selenium, okudingeka ukuthi lisebenze ngokujwayelekile kwe-gland yegilo kanye nenhliziyo
Isinkwa samagatsha
Inkomba ye-glycemic yemikhiqizo yesinkwa ye-bran ingama-45. Lesi yisinkomba esisezingeni eliphansi, ngakho-ke lo mkhiqizo uvame ukutholakala etafuleni likashukela. Ngokulungiselela kwayo sebenzisa ufulawa we-rye, kanye okusanhlamvu okuphelele ne-bran. Ngenxa yokubakhona kwefayibha yokudla enhlanganisela ekwakhiweni kwayo, isinkwa esinjalo sigaywa isikhathi eside futhi akubangeli ukuguquguquka okubukhali emazingeni kashukela egazini lesiguli sikashukela.
Izici eziwusizo zesinkwa se-bran:
Inkomba ye-glycemic yoju noshukela- ukwanelisa umzimba ngamavithamini e-B;
- isungula umsebenzi ojwayelekile wamathumbu;
- kwenyusa ukungatheleleki ngenxa yama-antioxidants ekwakhiweni kwayo;
- unikeza isikhathi eside umuzwa wokugcwala ngaphandle kokuzwa usizi nokuqhakaza;
- kwehlisa i-cholesterol yegazi.
Kukhiqizwa isinkwa esivela kufulawa kakolweni nge-bran. Kungenzeka ukusebenzisa umkhiqizo onjalo wabanesifo sikashukela, inqobo nje uma ekwenziweni kukafulawa asetshenziswa hhayi okuphezulu kakhulu, kepha amamaki ama-1 noma amabili. Njenganoma yiluphi olunye uhlobo lwemikhiqizo yesinkwa, isinkwa se-bran kufanele sidliwe ngaphakathi kwemikhawulo efanelekile, singeqi inani losuku nsuku zonke olunconywe udokotela.
Isinkwa samabele
I-GI yesinkwa esiphelele sokusanhlamvu ngaphandle kokufaka ufulawa ngamayunithi angama-40-45. Ine-bran ne-germ yokusanhlamvu, okugculisa umzimba nge-fiber, amavithamini kanye namaminerali. Kukhona futhi ukwehluka kwesinkwa sokusanhlamvu lapho ufulawa we-premium ukhona - kwishukela sikashukela akufanele sidliwe.
Kusinkwa esiphelele sokusanhlamvu, okusanhlamvu kugcina igobolondo layo, eliqukethe inani elikhulu lama-enzymes awusizo, ama-amino acid namavithamini
Izinga lokushisa lesinkwa sokubhaka kusuka ezinhlolweni eziphelele alikho ngaphezu kwe-99 ° C, ngakho-ke ingxenye ye-microflora yemvelo yokusanhlamvu ihlala kumkhiqizo osuqediwe. Ngakolunye uhlangothi, lobu buchwepheshe bukuvumela ukuthi ulondoloze inani elikhulu lezinto ezibalulekile, kepha kwabanesifo sikashukela "abanesisu esibuthakathaka" lokhu kungaholela ekunciphiseni ukugaya. Abantu abanezifo ezingalapheki zamapheshana esiswini kufanele bakhethe imikhiqizo yesinkwa yasendulo ethola ukwelashwa okushisa okulingene.
Isinkwa sikashukela
Isinkwa se-GI sincike kufulawa elungiselelwe kuwo. Lesi yisilinganiso esiphakeme kakhulu sesinkwa sikakolweni. Ingafinyelela amayunithi angama-75, ngakho-ke lolu hlobo lomkhiqizo lungcono ukungalusebenzisi ushukela. Kepha kwesinkwa esinezinhlamvu eziphelele nezirayisi, i-GI iphansi kakhulu - amayunithi angama-45 kuphela. Ngokubanika isisindo sabo esikhanyayo, cishe izingcezu ezi-2 zomkhiqizo ezinomkhiqizo ziqukethe i-1 XE.
Ama-rolls wesinkwa kwabanesifo sikashukela ayenziwa ngofulawa we-wholemeal, ngakho-ke acebile ku-fiber, amavithamini, ama-amino acid nezinye izinhlanganisela eziwusizo zemvelo. Banamaprotheni amaningi kanye nama-carbohydrate ambalwa, ngakho-ke ukusetshenziswa kwabo ekudleni kunomthelela ekwandeni okubushelelezi koshukela wegazi. Izinhlamvu zegwele zivame ukungabikho emikhondweni yezinkwa, ngakho-ke zingaba inketho enhle kubantu abakhiqiza igesi ephezulu.
