Umphumela we-glycemic index yemikhiqizo emzimbeni

Kubalulekile ukuthi abanesifo sikashukela balandele indlela yokudla ukuze bavikele ukwanda okungazelelwe koshukela wegazi.

Kepha kunezikhathi lapho amayunithi esinkwa nomthamo we-insulin zibalwa kahle, bese kuthi ushukela egazini ukhuphuke kakhulu.

Isizathu sikule nkomba ye-glycemic yokudla.

Iyini inkomba ye-glycemic?

Umkhiqizo ngamunye wokudla unenkomba yakhe ye-glycemic. Njengoba iphakeme, ama-carbohydrate asheshe aqale ukumunca esiswini futhi andise ushukela wegazi. Ukuvimbela ukuthuthukiswa kwezinkinga, kuyadingeka ukuvimbela ukugxuma kushukela okwenzeka lapho kudliwa isidlo ngesilinganiso esiphakeme.

Ngokokuqala ngqá, i-GI kwakhulunywa ngayo ngo-1981. UDavid Jenkins nethimba labaphenyi bafunda imiphumela yokudla okuhlukahlukene ushukela wegazi.

Inani elikhulu labantu labamba iqhaza ezivivinyweni, amatafula namatafula ahlanganiswa, okukhombisa izinga lokukhuphuka kweglucose egazini, bese kuncipha kwalo. Zonke izinkomba ziqhathaniswa nomphumela wokusebenzisa i-glucose emsulwa. Ngokusekelwe emsebenzini owenziwe, bahlanganisa isilinganiso se-glycemic.

Inani layo elikhulu yi-100, lapho i-100 ushukela. I-GI incike ekubeni khona kwefayibha esitsheni se-carbohydrate. Uma kungenjalo, khona-ke inkomba izoba phezulu. Abantu abanesifo sikashukela bayelulekwa ukuthi banciphise ukudla kwabo ukudla nge-GI ephezulu, kepha kubalulekile ukukhumbula ukuthi ukudla okunenkomba ephansi kungenzeka kungabi nezitho zesinkwa nhlobo, futhi lokhu kuyingozi empilweni. Lokhu kuyiqiniso ikakhulukazi kwiziguli ezinesifo sikashukela sohlobo 1. Isifo sikashukela kufanele sidle amayunithi esinkwa ayi-12 kuye kwangama-20 nsuku zonke. Inani ngqo libalwa ngokuya ngeminyaka yobudala, isisindo, uhlobo lomsebenzi wesiguli.

I-World Health Organisation ihlukanisa yonke imikhiqizo ngezigaba ezintathu:

1. Isigaba sokuqala sifaka imikhiqizo ene-GI efinyelela kuma-55. Imikhiqizo efakwe kuleli qembu inconyelwe ukusetshenziswa ngabanesifo sikashukela nabantu abanesisindo somzimba esithe xaxa. Zibhidlika kancane esiswini, futhi umuntu isikhathi eside uzizwa egcwele. Uma kungekho-carbohydrate esitsheni, khona-ke i-GI yayo ingu-zero. Ukudla okunjalo kungasetshenziselwa ukudla okulula noma okungezwe ekudleni okudla ngokweqile ukuze kwehlise ukumuncwa kwama-carbohydrate asheshayo.
2. Iqembu lesibili lifaka ukudla okunenkomba efinyelela ku-69. Le mikhiqizo ingasetshenziswa ngokukhululekile yiziguli ezinesifo sikashukela. Kancane kancane bakhuphula izinga likashukela egazini, babe nesilinganiso sokugaya. Ngemuva kokudla okunjalo, umuntu uzohlala egcwele isikhathi eside.
3. Eqenjini lesithathu, izitsha ezinenkomba efinyelela ku-100 ziyahlukaniswa.Izitsha, eziqukethe izithako ezine-GI ephezulu, zidilizwa ngokushesha esiswini, noshukela wegazi ukhuphuka kakhulu. Kungekudala ngemuva kokudla, umuntu uba nomuzwa wendlala. Ngakho-ke, iziguli ezinesifo sikashukela i-mellitus, kanye nabantu abanokukhuluphala ngokweqile, kufanele bagweme ukudla okune-GI ephezulu.

Ngokusetshenziswa njalo kokudla okune-GI ephezulu emzimbeni, izinqubo ze-metabolic ziyaphazamiseka. I-hyperglycemia engaguquki icasule isifo se- "wolf hamu", okungukuthi, umuzwa ongapheli wendlala. Ngaphezu kwalokho, imikhiqizo enjalo ivusa ukunqwabelana kwamafutha esiswini nasezinkalweni.

Kepha ngisho nama-carbohydrate asheshayo ayadingeka kubantu. Ziyadingeka ngemuva kokuzivocavoca ngokomzimba ukwenza amandla asetshenzisiwe, azodingeka emakhazeni asebusika, kubafundi nasezinganeni zesikole phakathi nezivivinyo. Kunconywa ukudla imikhiqizo enjalo ngaphambi kokudla kwasemini, ngesikhathi lapho umzimba usebenzisa amandla amaningi.

Udinga ukuqonda ukuthi i-glucose iyisithako esibalulekile esondla ubuchopho futhi sisekele ukusebenza kohlelo lwezinzwa oluphezulu. Ezimweni ze-hypoglycemic kuma-diabetes, ama-carbohydrate asheshayo kufanele adakwe kungakapheli imizuzu embalwa. Ukulamba isikhathi eside kwengqondo kusongela ukufa kwama-neurons.

Ngakho-ke, umuntu onesifo sikashukela kufanele abe nama-carbohydrate asheshayo naye:

• ushukela
• Chocolate
• ujusi we-apula;
• amaphilisi noma 40% ushukela.

Ukulayisha kwe-Glycemic - kuyini nokuthi ungakubala kanjani?

Umthwalo we-Glycemic uwuphawu lwesikhashana lokukhuphuka koshukela wegazi lomuntu ngemuva kokudla ukudla okuhlukile.

GN = (GI * carbohydrate) / 100

Umthwalo we-glycemic uvame ukusetshenziswa ngabantu abakhuluphele ngokweqile.

Ngokuya ngomphumela wokubala, unamanani ama-3:

• uma umphumela usuka ku-0 uye ku-10, khona-ke i-GN ibhekwa njengephansi;
• uma umphumela usuka ku-11 uye ku-19, i-GN iphakathi;
• umphumela wokungaphezulu kwama-20 usho ukuthi i-GN iphezulu.

Okokwehlisa isisindo abantu badinga ukukhipha ukudla ngomthwalo omkhulu.

Kungenzeka yini ukuthi ushintshe i-GI?

Inkomba ingashintshwa, kepha kancane:

1. Lapho upheka izitsha ezahlukene ezivela amazambane, ngamunye wabo uzoba nezinkomba ezihlukile. I-GI ephezulu kakhulu ngamazambane abhakisiwe futhi athosiwe, kanti ubuncane bawo amazambane abilisiwe edlubhe umfaniswano.
2. Ilayisi elimhlophe linenkomba engama-60, kanti isinkwa esenziwe ngofulawa welayisi seluvele sinama-83.
3. I-oatmeal eyenziwe ekhaya ine-GI ye-50, nokupheka okusheshayo - 66.
4. Umkhiqizo ochotshoziwe unesilinganiso esiphakeme.
5. Izithelo ezingavuthiwe zine-asidi evimbela ukwehla kwezinga lokufakwa kwe-carbohydrate, ngaleyo ndlela inciphise i-GI.
6. Kungcono ukunikeza ukukhetha kuzithelo ezintsha nemifino, ngoba iqukethe i-fiber, okungekho kumajusi.

Ukuze wehlise inkomba, udinga ukuhlanganisa ama-carbohydrate asheshayo namaprotheni noma imifino. Bazokwehlisa ukugaya. Uma ufaka amafutha amancane esitsheni, kuzonciphisa futhi ukumuncwa kwama-carbohydrate.

Uma kungenzeki ukushintsha inkomba, kuyadingeka ukushintsha isikhathi sokulimala kwe-insulin. Okusho ukuthi, uma ukudla okune-GI ephezulu kuzodliwa, khona-ke ngemuva komjovo we-insulin, kuzodingeka ulinde isikhashana, bese uqala ukudla.

Ukuphumula phakathi kokujova nokuqala ukudla kuncike kulezi zinto ezilandelayo:

1. Uhlobo lwe-insulin.
2. Umuzwa womzimba wokujova.
3. Ukuhlangenwe nakho kwezifo - uma ngabe lesi sifo siba sincane, ngokushesha i-insulin ingena egazini.
4. Indawo yokufaka. Ukugeleza okusheshayo kwe-insulin kungena egazini kuyothi lapho kufakwe esiswini. Imvamisa, nge-insulin emfushane ne-ultrashort, udonga lwesisu sangaphandle lusetshenziswa. Izandla, imilenze nezikhwanyana ezisetshenziselwa imijovo esebenza isikhathi eside.
5. Ileveli kashukela ngaphambi kokudla.

Ukubalwa kwesikhombi kuyingxenye ebalulekile yokwelashwa kwabantu abanesifo sikashukela. Kunzima ikakhulukazi kbaqalayo ukuqonda le miqondo: amayunithi esinkwa, inkomba ye-glycemic, isilinganiso se-insulin ekudleni. Kepha ungesabi. Kubalulekile ukuqonda ukuthi ukuvimbela izinkinga zesifo sikashukela kungumgomo oyinhloko wesifo sikashukela.

Ekhishini udinga ukuthi ube netafula eliphrintiwe lamayunithi esinkwa nenkomba ye-glycemic. Ungazilanda futhi kufoni yakho ukuze zihlale ziseduze.

Lolu hlu alunakubhekwa njengemiyalo yokuphoqelela ukuthi isetshenziswe, ngoba umuntu ngamunye ungumuntu ngamunye futhi angaphendula ngokuhlukile kumkhiqizo ofanayo. Abantu abanesifo sikashukela bakhuthazwa ukuba bagcine eyabo idayari, lapho azobona khona ukusabela komzimba wakhe kumkhiqizo othile.

Izinto zevidiyo zenani le-GI ekudleni kwabantu:

Isitsha ngasinye, ikakhulukazi esinenkomba ye-glycemic ephezulu, kufanele sibhalwe kubhukwana:

1. Ngabe ushukela wenyuka isikhathi esingakanani?
2. Ngemuva kokuthi iqale ukwehla isikhathi esingakanani?
3. Ngabe ushukela wehle kuliphi izinga futhi isikhathi esingakanani.

Ngemuva kwesikhathi esithile, ngeke kube khona isidingo sokuqoshwa, ngoba iningi sidla izitsha ezifanayo.