Isimo esibalulekile sokunxephezela isifo sikashukela ukuhambisana nokudla. Amapharamitha aphambili emenyu yokwelashwa yinkomba ye-glycemic, ekhonjiswe yi-GI, nomthwalo (GN).
Inani lalezi zinkomba lincike ohlotsheni lwama-carbohydrate asetshenzisiwe, inani elisezitsheni, kanye nezinga lokugayeka nokuqhekeka.
Amandla okubala i-GI ne-GN akuvumela ukuthi ulondoloze i-glycemia ejwayelekile, wehlise isisindo somzimba, ube nesibalo esihle nesincane.
I-carbohydrate metabolism
Inqubo yemvelo yokudla kwamaprotheni, amafutha nama-carbohydrate ayinakwenzeka ngaphandle kokubamba iqhaza kwe-hormone ekhiqizwa ngamanyikwe - insulin. Kuthunyelwa umzimba ngaleso sikhathi lapho kuba khona ukwanda kwe-glucose esegazini.
Ngemuva kokudla ukudla okune-carbohydrate, ngenxa yokuqhekeka kwabo, kukhona ukugxuma okubukhali emazingeni kashukela egazini. Ukuphendula, i-insulin iqala ukukhiqizwa, esebenza njengesihluthulelo sokungena kwe-glucose kumaseli womzimba ukuze ikhiqize amandla.
Le ndlela ecashile futhi ecacile ingasebenza kahle - i-insulin ingaba nesici (njengasoshukela) futhi ungavuli indlela yokuthola ushukela esitokisini noma izicubu ezisebenzisa ushukela azidingi inani elinjalo. Ngenxa yalokhu, ukugcwala koshukela egazini kuyakhuphuka, ipancreas ithola isibonakaliso sokukhiqiza i-insulin eningi futhi isebenze ukugqokwa, bese kuthi i-carbohydrate ethe xaxa igcinwe emzimbeni ngesimo samafutha - okuyindawo yokugcina amasu uma kwenzeka ingekho.
Ukuvikela umthelela omubi emzimbeni odalwe yi-glucose eyeqile, kubalulekile ukubheka izinga layo.
Inkomba ye-Glycemic nePhrofayela
I-GI inani elinquma umphumela wokuqunjelwa kwe-carbohydrate ngesikhathi sokugaya ukudla, kanye noshintsho emazingeni kashukela. Izinga eliphakeme lesikhombisi li-100. Inkomba enkulu yomthwalo ikhombisa ukuncishiswa esikhathini sokuguqulwa kokudla kube ushukela futhi kuholele ekhuphukeni koshukela wegazi.
Umkhiqizo ngamunye une-GI yakhe, ekhonjiswe kuthebula:
| Imifino, izithelo | |
|---|---|
| Inani le-Index | Imikhiqizo |
| 10-15 | Utamatisi, isitshalo seqanda, zonke izinhlobo zamakhowe |
| 20-22 | Isithombo ne-zucchini |
| 30-35 | Amawolintshi, izaqathi, zonke izinhlobo zama-apula |
| Cishe babe ngama-40 | Zonke izinhlobo zamagilebhisi, ama-tangerine |
| 50-55 | Kiwi, Mango, Papaya |
| 65-75 | Ama-rains, ithanga, amazambane, ubhanana, amakhabe |
| Cishe yi-146 | Izinsuku |
| Imikhiqizo yeflure nezinhlobo zamabele | |
| 15-45 | I-Oatmeal, isinkwa esingenamvubelo, iphalishi le-buckwheat, kuphekwe phezu kwamanzi |
| 50-60 | Amadombolo, isinkwa se-pita, ilayisi emnyama, i-pasta, ubisi lwe-buckwheat porridge, amabele aphekwe emanzini |
| 61-70 | Amapancake, isinkwa (esimnyama), amabele aphekwe obisini, amakhekhe amnandi (ophaya, ama-croissants), ikhabe |
| 71-80 | I-Flour (rye), ama-donuts, ama-bagels, ama-crackers, i-semolina ephekwe emanzini, ubisi lwe-oatmeal |
| 81-90 | Amakhekhe, i-granola, isinkwa (esimhlophe), ilayisi elimhlophe |
| Cishe ziyikhulu | Uphaya othosiwe, i-baguette, ufulawa welayisi, i-semolina (ubisi), imikhiqizo ye-confectionery, ushukela ohlanzekile |
Imikhiqizo enenkomba ye-insulin eduze kwe-100 akufanele idliwe ngobuningi obudlula i-10 g ngesikhathi esisodwa. Inkomba ye-glucose ingu-100, ngakho-ke yonke eminye imikhiqizo iqhathaniswa nayo. Inkomba, ngokwesibonelo, ye-watermelon iphakeme kakhulu kunesilinganiso, ngakho-ke lo mkhiqizo kufanele usetshenziswe ngokuqapha.
Iphrofayili ye-glycemic idinga ukuqashwa okuphathelene noshukela usuku lonke. Izinga le-glucose linqunywa ngokwenza ukuhlola kwegazi okungenalutho, bese kulandela ukulayisha ushukela. I-glycemia eyeqile ezimeni eziningi iyabonakala kwabesifazane ngesikhathi sokukhulelwa, kanye nabanesifo sikashukela esincike kakhulu kwe-insulin.
Iphrofayili ye-glycemic ikuvumela ukuthi ubonise imigomo yokudla okunempilo, kufakazela ukuthi ukudla okunenkomba ye-glycemic ephezulu kukhuphula ushukela ngendlela efanayo noshukela omsulwa.
Ukusetshenziswa okungajwayelekile kwama-carbohydrate kungavusa ischemia, ukubukeka kwamakhilogremu angeziwe kanye nokuthuthukiswa kwesifo sikashukela. Noma kunjalo, akufanele uthembele ngokuphelele enkombeni ye-glycemic kukho konke, ngoba akuyona yonke imikhiqizo enenani eliphakeme lale paramente elithinta umzimba ngokulinganayo. Ngaphezu kwalokho, inkomba ithintwa indlela yokulungiselela umkhiqizo.
Umqondo wokulayisha we-glycemic
Ukuze ukwazi ukubikezela umphumela womkhiqizo othize ezingeni le-glycemia, kanye nesikhathi sokuhlala kwaso endaweni ephakeme, udinga ukwazi mayelana nenkomba efana ne-GN.
Ngokusekelwe kwifomula engenhla, kuhlaziywa ngokuqhathanisa i-GN yemikhiqizo ehlukahlukene enamanani afanayo, ngokwesibonelo, i-donut nekhabe, kungenzeka:
- I-GI donut ingama-76, inani lama-carbohydrate liyi-38.8. I-GN izolingana ne-29.5 g (76 * 38.8 / 100).
- I-GI ye-watermelon = 75, kanti inani lama-carbohydrate yi-6.8. Ekubalweni kwe-GN, kutholakala inani le-6.6 g (75 * 6.8 / 100).
Njengomphumela wokuqhathanisa, singasho ngokuphephile ukuthi ukusetshenziswa kwamakhabe ngesamba esifanayo nama-donuts kuzoholela ekwandeni okuncane kakhulu kwe-glycemia. Ngakho-ke, ukuthathwa kwemikhiqizo ene-GI ephansi, kepha ephezulu kuma-carbohydrate, ngenhloso yokunciphisa isisindo, ngeke kuphumelele ngokuphelele. Umuntu kudingeka adle ukudla nge-GI encane, anciphise ukungena kwama-carbohydrate asheshayo futhi aqaphe umthwalo we-glycemic.
Ingxenye ngayinye yesitsha kufanele icatshangwe ngesilinganiso samazinga we-GN:
- I-GN kuye ku-10 kubhekwa njengomkhawulo omncane;
- I-GN isuka ku-11 iye ku-19 isho izinga eliphakathi;
- I-GN enkulu kune-20 inani elikhulayo.
Emini, umuntu akufanele asebenzise amayunithi angaphezu kwe-100 kuhlaka lwe-GBV.
Ithebula lomthwalo we-glycemic lemikhiqizo ethile (nge-100 g yomkhiqizo)
Ukusebenzisana kwe-GM ne-GN
Ubudlelwano phakathi kwalezi zinkomba ezimbili ukuthi bancike ngezinga elithile kuma-carbohydrate. Ukushintshwa kwenani lomkhiqizo le-glycemic kwenzeka ngokuya ngamanoni awenziwa ngokudla. Isibonelo, inkomba ye-glycemic yekherothi eluhlaza ingama-35, kuthi ngemuva kokupheka ikhuphuke ifike kuma-85. Lokhu kukhombisa ukuthi inkomba yezaqathe ephekiwe iphakeme kakhulu kunasemifino eluhlaza efanayo. Ngaphezu kwalokho, ubukhulu bento esetshenzisiwe ithinta usayizi we-GN kanye ne-GI.
Inani lenkomba ye-glycemic lincike enanini le-glucose ekudleni. Ezimweni eziningi, amanani aphezulu abonwa kuma-carbohydrate asheshayo, adonswa ngemuva kwesikhashana, aguqulwe kancane kube ushukela futhi abe yingxenye yamafutha omzimba.
Izinhlobo ze-GI:
- Phansi - kuze kufike ku-55.
- Okuphakathi - kusuka ku-55 kuye ku-69.
- Inkomba ephezulu ephezulu enenani layo elingaphezu kwama-70.
Kubalulekile ukuthi abantu abanesifo sikashukela bangabali i-GI kuphela, kodwa i-GH ukuze benze i-glycemia ibe yodwa. Lokhu kuzokuvumela ukuthi unqume izakhiwo zezitsha ngenani lama-carbohydrate, kanye nokuthola inani lazo kumkhiqizo ngamunye wokudla.
Ungakhohlwa ukuthi indlela yokucubungula umkhiqizo ngenkathi upheka ishintsha imingcele yayo futhi imvamisa kakhulu ukusebenza. Kungakho kubalulekile ukudla ukudla okuluhlaza. Uma kungenakwenzeka ukwenza ngaphandle kokucubungula, khona-ke kuyothanda ukubilisa imikhiqizo yokudla. Izithelo nemifino eminingi inama-fiber amaningi namavithamini emakhasini abo, ngakho-ke kungcono ukuyisebenzisa ngaphandle kokuhlanza kuqala.
Okuthinta i-GI:
- Inani le-fiberokuqukethwe kumkhiqizo. Inani layo eliphakeme, isikhathi eside ukudla kuyabanjwa futhi kuphansi kune-GI. Ama-carbohydrate asetshenziswa kangcono kanyekanye ngokuhlanganiswa nemifino emisha.
- Ukuvuthwa Komkhiqizo. Lapho sesivuthiwe isithelo noma amajikijolo, ushukela omningi uqukethe kanti i-GI iyanda.
- Ukwelashwa okushisa. Umphumela ofanayo kumkhiqizo uthuthukisa i-GI yayo. Isibonelo, lapho isikhathi eside okusanhlamvu kuphekwe, kulapho inkomba ye-insulin ikhuphuka khona.
- Ukudla amafutha. Babambezela ukumuncwa kokudla, ngenxa yalokho, kuholela ekunciphiseni kwe-GI. Izintandokazi kufanele zinikezwe amafutha emifino.
- I-acid yomkhiqizo. Yonke imikhiqizo enambitheka efanayo, yehlisa inkomba ye-glycemic yesitsha.
- Usawoti. Ukuba khona kwayo ezitsheni kukhulisa i-GI yabo.
- Ushukela. Kuthinta ngqo ukwanda kwe-glycemia, ngokulandelana, kanye ne-GI.
Umsoco, osuselwa ekubalweni kwezinkomba, wenzelwe abantu abanesifo sikashukela, kanye nalabo okufanele bahlole i-glycemia yabo ngenxa yezizathu ezahlukahlukene. Isikimu esinjalo sokudla akusona isidlo semfashini, ngoba sakhiwa ongoti bezondli hhayi ukunciphisa isisindo, kepha futhi nokuthola isinxephezelo sesifo esikhona.
Ividiyo ngokubaluleka nobudlelwano bama-indices ezondlayo:
I-GBV nesifo sikashukela
Ukudla okune-GI ephezulu ne-GN kunomthelela oqinile ekwakhekeni kwegazi.
Ukwanda kwe-glucose kuholela ekukhiqizweni okwenyuka kwe-insulin, okudinga ukudla okune-carb ephansi kanye nokubala izitsha ze-GN.
Isifo sikashukela esingancike ku-insulin sidinga ukufundwa kwezimpawu ezengeziwe zomkhiqizo (amakhalori, ama-carbohydrate, i-GI).
Abantu abanesifo sohlobo 1 kufanele bahlale bejova ama-hormone, ngakho-ke kufanele babheke isikhathi sokufakwa kweglue okuqukethwe kumkhiqizo ngamunye.
Kubalulekile ukuthi iziguli zazi ukuthi ziyashesha yini ukusebenza kwe-insulin, izinto ezithinta ukushuba kwayo ukuze idle ngendlela efanele.
Ukuxilongwa okufana nesifo sikashukela kwenziwa ngesivivinyo esikhethekile - ijika ye-glycemic, inqubo leyo esigabeni ngasinye sesifundo inamagugu ayo.
Ukuhlaziywa kunquma ushukela osheshayo kanye nezikhathi eziningana ngemuva kokuzivocavoca. IGlycemia kufanele ibuyele kokujwayelekile kungakapheli amahora amabili ithathe isisombululo esikhethekile. Noma yikuphi ukuphambuka kumanani ajwayelekile kukhombisa ukuqala kwesifo sikashukela.
Yini okudingeka uyazi lapho wehlisa isisindo?
Abantu abafuna ukwehlisa isisindo bavame ukuyeka ukudla abayithandayo, ikakhulukazi amaswidi. Ukulahlekelwa isisindo kuyinkinga yokuqala yeziguli ezikhuluphele ezinesifo sikashukela. Kungakhathaleki ukuthi kungani ufuna ukususa isisindo somzimba ngokweqile, kubalulekile ukuba wonke umuntu azi ukuthi kungani i-glycemia inyuka, yini inqubo ejwayelekile yalesi sikhombisi nokuthi usimamisa kanjani.
Izincomo eziphambili zokunciphisa umzimba:
- Sebenzisa imikhiqizo enenkomba ephezulu ye-glycemic ngaphambi kokwenza umsebenzi ngokomzimba, ukuze kubonakale amandla, bese kuthi kwenziwe i-insulin. Ngaphandle kwalokho, ukudla okungenayo kuguqulwa kube ngamafutha omzimba.
- Imikhiqizo kuphela ene-GN ephansi ne-glycemic index okufanele ikhethwe. Lokhu kuzokuvumela ukuthi unikeze amandla emzimbeni kancane kancane, uvikele ukweqa kwe-insulin, ukhuphule ukugcwala kweglucose egazini, futhi kugweme nokubekwa emafutheni.
Kufanele kuqondwe ukuthi umthwalo we-glycemic uyinto ebalulekile okufanele uyicabangele lapho udweba ukudla, kepha lesi sikhombisi akufanele sibe yinto ephambili. Ngaphezu kwalokho, imingcele efana nokuqukethwe kwekhalori, kanye nenani lamafutha, amavithamini, usawoti, amaminerali nama-amino acid kufanele kubhekwe nakho.
Yindlela kuphela ehlanganisiwe yokuhlela owakho umsoco osebenzayo futhi engaholela emiphumeleni oyifunayo.
