Inkomba ye-glycemic izinga lokukhuphuka kwe-glycemia ngemuva kokudla umkhiqizo othile. Izinga le-glucose lenyuka ngemuva kokuqhekeka kwe-carbohydrate liye kuma-monosaccharides emgodini we-gastrointestinal kanye nokufakwa kwabo egazini. I-pancreatic hormone (insulin) isiza glucose ukungena kumaseli nezicubu zomzimba, ngaleyo ndlela yehlise ukubala kwegazi layo.
Isifo sikashukela i-mellitus, ukukhuluphala, i-pathology ye-endocrine Apparatus - izimo ezidinga ukubhekwa njalo kwenani lama-carbohydrate atholakele, kanye nomphumela wazo kwizinga lokukhuphuka ushukela. Kulokhu, ulwazi lwe-GI luyadingeka.
Ukhukhamba
Inkomba ye-glycemic ingu-20, inani le-calorific liyi-15 kcal yomkhiqizo omusha no-11 kcal komunye onosawoti. Ngaphandle kokuthi ikhukhamba iningi lamanzi, liqukethe amavithamini e-B-chungechunge, ama-asidi abalulekile (ascorbic, pantothenic, nicotinic), ukulandelela izinto.
Ama-pectin kanye ne-fiber yokudla kufaka isandla ekujezisweni kwendlela yokugaya ukudla, ukususwa kwe-cholesterol eyeqile. Ngokukhuluphala kanye "nesifo esimnandi" ukhukhamba asiza ukuqeda i-edema. Ama-Dietitians anombono wokuthi kuyadingeka ukwethula usuku lwe- “ikhukhamba” lokulayisha ekudleni. Ngalesi sikhathi, kuyinto efiselekayo ukunciphisa imisebenzi yomzimba futhi kudla kufika ku-2 kg "wezakhamuzi" eziluhlaza engadini.
Ukhukhamba - umthombo wamavithamini kanye namaminerali
IZucchini ne-zucchini
Le mikhiqizo inenkomba ye-glycemic efanayo - engu-15, ethathwa njengesilinganiso esiphansi. I-Zucchini iyasebenziseka futhi kokuqukethwe kwayo okuphansi kwekhalori - 25 kcal. Lezi zinombolo zibhekisa kuphela kwimifino emisha. Isibonelo, i-zucchini ethosiwe, njenge-caviar evela kulo mkhiqizo, inezinombolo zamayunithi angama-75. Kuzoba usizo kakhulu ekuvubeleni noma emifino ukhekhe (futhi, ngaphandle koshukela). Kwamukelekile ukuzisebenzisela ukupheka isitshulu semifino, izifundo zokuqala.
Izici eziwusizo zemikhiqizo:
Inkomba ye-Glycemic ye Kiwi nezinye Izithelo- Izinga eliphakeme le-ascorbic acid libuyisela izivikeli mzimba, liqinise imithambo yegazi, libale ukugeleza kwegazi;
- i-retinol, okuyingxenye yokwakhiwa, inomthelela ekusebenzeni kahle kwe-analyzer ebonakalayo;
- i-pyridoxine ne-thiamine zibandakanyeka ohlelweni lwezinzwa oluphakathi nolwezibalo;
- i-zinc inegalelo ekuvuselelekeni kabusha ngokushesha, esimweni esihle sesikhumba nokuphuma kwazo;
- i-calcium iqinisa isimo sohlelo lwe-musculoskeletal;
- I-folic acid isekela uhlelo lwezinzwa, iyasiza ngesikhathi sokukhulelwa ekwakhekeni okujwayelekile kwesibeletho.
Ithanga
Ngefomu eluhlaza nokotshani, inenkomba ye-glycemic engu-75, okuyisibalo esiphakeme, kepha umkhiqizo unokuqukethwe okuphansi kwekhalori. Ososayensi bakhombisile ukuthi yize i-GI iphakeme kunenkambiso evunyelwe, ithanga likhuthaza ukwenziwa kabusha kwamaseli we-pancreatic, likhuphula inani lamaseli we-beta esiqhingini saseLangerhans-Sobolev. Lona inzuzo yawo ezigulini ezinesifo sikashukela.
Ithanga - umkhiqizo onomphumela omuhle kuma-pancreas
Ngaphezu kwalokho, ukusetshenziswa kwethanga ukuvimbela i-atherosclerosis kanye ne-anemia. Imifino eluhlaza iyakwazi ukususa uketshezi oluningi emzimbeni, inciphise ukuvuvukala. Ukudla kufaka i-pulp, imbewu, ujusi, uwoyela wethanga.
Iklabishi
Inkomba ye-glycemic (15) ihlukanisa umkhiqizo njengeqembu lemifino ekhulisa ushukela wegazi kancane. Iklabishi elimhlophe lilungele ama-pathologies wokugaya, isibindi kanye nezifo ezibanzi, ekwelapheni izifo zesikhumba nokushiswa. Inamanani ama-asidi ama-amino acid amakhulu abalulekile emzimbeni womuntu (i-methionine, i-tryptophan, i-lysine). Ngaphezu kwalokho, iklabishi liqukethe:
- i-retinol;
- Amavithamini e-B-group;
- uvithamini K;
- ascorbic acid;
- potaziyamu
- phosphorus
ISauerkraut ifanelwe ukunakwa ngokukhethekile. Kunconyelwa iziguli ezinesifo sikashukela i-mellitus kanye nabantu abaphethwe isisindo ngokweqile. Ngesikhathi sokuvutshelwa, ama-saccharides akha umkhiqizo aguqulwa abe yi-lactic acid. Kuyinto eqinisa ukugaya iphinde ibuyise i-microflora, isuse i-cholesterol kanye nobuthi.
Utamatisi
Umkhiqizo une-GI engu-10 kanti ungama-kcal angama-18 kuphela nge-g 100. I-pulp yamatamatisi iqukethe amavithamini e-B, i-ascorbic acid, i-calciferol, i-fiber, i-organic acid kanye namaprotheni. I-Choline ibhekwa njenge-acid ebalulekile. Nguye ophungula ukwakheka kwama-lipid esibindini, asuse i-cholesterol yamahhala ngokweqile, futhi akhuthaze ukwakheka kwe-hemoglobin.
Utamatisi - "umhlali" obomvu wombhede, onomphumela we-anti-sclerotic
Utamatisi unezakhiwo ezilandelayo:
- i-serotonin, okuyingxenye yokwakheka, ithuthukisa ukuguquguquka kwemizwa futhi ilawula ukulinganisela okungokomzwelo;
- i-lycopene iyi-antioxidant enamandla;
- izidakamizwa eziguquguqukayo zinomphumela wokulwa nokuvuvukala;
- unciphise igazi, livimbele ukwakheka kwezigaba zegazi;
- umphumela onenzuzo esibindini.
Ilethisi
Inkomba ye-glycemic incike kumbala womkhiqizo (obomvu - 15, luhlaza ophuzi ophuzi - 10). Kungakhathalekile ukuthi umbala unjani, umkhiqizo uyisitolo samavithamini C, A, E, iqembu B, kanye ne-zinc, i-magnesium, i-phosphorus ne-potassium.
Izaqathi
Umkhiqizo ongavuthiwe une-GI yama-35, futhi ngesikhathi sokulashwa okushisa ukhuphukela kumayunithi angama-85. Umphumela omuhle womkhiqizo usekhona. I-fiber yokudla, okungukuthi i-fiber, equkethe izaqathe, inomphumela omuhle emgodini wokugaya ukudla. Yehlisa ukungena kwe-carbohydrate iye egazini kusuka emathunjini, okuvumela ukuthi udle lo mkhiqizo, onenkomba ye-glycemic ephezulu.
Izaqathi - umkhiqizo oguqula ukusebenza kwenkomba yayo ye-glycemic ngesikhathi sokwelashwa okushisa
Izaqathi zingagcotshwa, zidliwe, zibhakwe, zibiliswe, zithosiwe ujusi kuso. Into esemqoka ukwengeza ushukela ngesikhathi sokupheka. Izici:
- ingasetshenziswa ngendlela emsulwa noma ngokuhlanganiswa neminye imikhiqizo;
- iqhwa alichithi izakhiwo eziwusizo;
- onesifo sikashukela, kuyasiza ukusebenzisa izaqathi ezigadiwe ngendlela emsulwa noma ngendlela yamazambane abunjiwe.
Isithombo
Inkomba ye-glycemic yomkhiqizo ingu-15, amakhalori - 20 kcal. Amanani anjalo ahlukanisa ama-radishing njengomkhiqizo ophansi we-GI, okusho ukuthi ayamukeleka ukusetshenziswa kwansuku zonke.
Isithombo isitshalo sokuqala semifino esikhona ekudleni isikhathi esithile esilinganiselwe, sinika utamatisi namakhukhamba. Esimweni sayo isamba esanele se-fiber, i-magnesium, i-sodium, i-calcium, i-fluorine, i-salicylic acid, i-tocopherol namavithamini we-B.
Ukwakheka kuqukethe uwoyela wesinaphi, okuvumela ukuthi ulahle usawoti lapho kuphekwa ngenxa yokunambitheka okuthile kwemifino. Ukuwasebenzisa kwabo okuyisilinganiso sokuthintela ekwakhiweni kwezifo zenhliziyo, imithambo yegazi nezinso.
UBeetroot
I-GI yemifino eluhlaza ingama-30, ebilisiwe ifinyelela amayunithi angama-64. Umkhiqizo wesitshalo obomvu uyasiza ezifweni eziningi. Ukwakheka kwalo kucebile ngezinto zemvelo, amavithamini, i-fiber, ama-acid acid. Ifayibha ithuthukisa ukuhamba kwamathumbu, ibuye yenze kube lula ukugaya. Izinto ezilandelwayo zinomthelela ekubuyiselweni kokusebenza kokudla emzimbeni.
IBeetroot - imifino enomphumela we-hypotensive
Njengoba unesifo sikashukela nesisindo somzimba ngokweqile, kubalulekile ukubheka isimo semithambo yegazi nohlelo lokujikeleza kwegazi, umfutho wegazi ophansi, ususe i-cholesterol eyeqile emzimbeni. Yilokhu okunomthelela ekuphepheni kwe-beet.
Ubhatata
Imifino engathandeki kakhulu yakho konke okungeniswe ngaphezulu kwabanesifo sikashukela nabantu abamukela indlela yokuphila enempilo. Inkomba ye-glycemic yamazambane ayinakubizwa ngokuthi iphansi:
- kwifomu eluhlaza - 60;
- amazambane abilisiwe - 65;
- othosiwe no-fries waseFrance - 95;
- puree - 90;
- chips amazambane - 85.
Okuqukethwe kwekhalori kwesitshalo sezimpande kubuye kusendleleni yokulungiswa kwayo: okuluhlaza - 80 kcal, okubilisiwe - 82 kcal, okuthosiwe - 192 kcal, chips - 292 kcal.
Izici ewusizo zemifino:
- iqukethe cishe lonke isethi yama-amino acid abalulekile emzimbeni womuntu;
- inomphumela we-alkalizing (kunconyelwe i-pathology yezinso, i-gout);
- isetshenziswa emithini yesintu yokwelapha izifo zesikhumba;
- ujusi wamazambane unomphumela ozuzisayo esimweni se-mucosa esiswini, okufaka isandla ekwelapheni izilonda.
Imifino inezici ezifanayo nalezo zimpawu zezithelo, kuphela ezine-ascorbic acid ekwakhiweni. Ithebula le-glycemic index yemifino eluhlaza futhi ephekiwe, okuqukethwe kwekhalori yabo, kanye nokuqukethwe ngamaphrotheni, ama-lipids nama-carbohydrate kunikezwe ngezansi.
Ukwaziswa kwezinkomba kukuvumela ukuthi uguqule kahle ekudleni, ukwandisa noma ukunciphisa inani lokusetshenziswa kwemikhiqizo ethile.
