Yikuphi ukudla okungakhuphula ushukela wegazi?

Ukudla okuningi kungaphakamisa ushukela wakho wegazi ngokushesha okukhulu. Lokhu kuthinta kabi ukulawulwa kwe-glycemia futhi kungaholela emiphumeleni emibi, kuze kube sekuthuthukisweni kwe-hyperglycemic coma.

Kepha ukuthuthukiswa kwezinkinga ezinzima kangako kungagwenywa kalula uma wazi uhlu lokudla oluphezulu kuma-carbohydrate asheshayo.

Iyini inkomba ye-glycemic?

Inkomba ye-glycemic iyinombolo evumela ukuthi uqonde ukuthi ukudla okudliwa ngokushesha kuguqulwa kanjani kuyi-glucose. Imikhiqizo enenani elilinganayo lama-carbohydrate ingaba nezici ezihluke ngokuphelele ze-glycemic.

I-GI yenza sikwazi ukuhlukanisa phakathi kokugaya kancane ("ama-carbohydrate amahle") nokugaya okusheshayo ("kubi"). Lokhu kukuvumela ukuthi ulondoloze ushukela wegazi ngezinga elizinzile ngokwengeziwe. Uma incipha inani lama-carbohydrate “amabi” ekudleni, umthelela wawo ube sezingeni le-glycemia.

Izinkomba ngokuya ngokuqukethwe ushukela:

• I-50 noma ngaphansi - inkomba ephansi (enhle);
• 51-69 - phakathi (okumbalwa);
• 70 nangaphezulu - phezulu (kubi).

Ithebula lemikhiqizo ethile enamazinga ehlukene we-GI:

Utadishe ngokucophelela ukupakisha, akhombisa i-GI. Ingatholakala naku-Intanethi. Noma ungaxhumana nodokotela wakho we-endocrinologist ukuthola izeluleko zokudla okunempilo. Futhi khumbula, ukudla okusondele kakhulu ukuthi kutholakala kanjani emvelweni kunenkomba ephansi ye-glycemic kunokudla okucolisisiwe noma okusetshenziswe ngobuchwepheshe.

Inombolo yama-GI yindawo yokuqala ephepheni futhi ingahle ivele kupuleti yakho ngezinombolo ezahlukahlukene, ngokuya ngezinto ezimbalwa:

1. Ukulungiselela. Uma uqhubeka nokupheka ukudla okuqala ukudla, okufana ne-pasta, kuyanda inkomba yabo ye-glycemic. ICitric acid noma uviniga kungayinciphisa.
2. Ubungako. Isibonelo, i-GI, ubhanana uyanda njengoba uvuthwa.
3. Inhlanganisela. Ngokuhlanganisa ukudla okune-carbohydrate okuphansi nokuphezulu, ungafinyelela ukwehliswa kokusebenza ngokuphelele.
4. Iminyaka, ukusebenza komzimba, kanye nekhono lokugaya ukudla kuthinta nendlela umzimba wakho ophendula ngayo ekudla kwe-carbohydrate.

Ungayisebenzisa kanjani itafula?

Ukusebenzisa itafula kulula. Kwikholamu lokuqala, igama lomkhiqizo likhonjisiwe, kwelinye - i-GI yalo. Ngenxa yalolu lwazi, ungaziqonda ngokwakho: yini ephephile nokuthi yini edinga ukukhishwa kokudla. Ukudla okunenkomba ye-glycemic ephezulu akunconywa. Amanani we-GI angahluka kancane ukusuka emthonjeni uye kumthombo.

Itafula eliphakeme le-GI:

Ithebula eliphakathi le-GI:

Ithebula le-GI eliphansi:

Ama-carbohydrate, amaprotheni namafutha angama-macronutrients anikeza umzimba amandla. Kula maqembu amathathu, amakhompiyutha e-carbohydrate anomthelela omkhulu ushukela wegazi.

Kubantu abanesifo sikashukela, ukudla okugcwele ama-carbohydrate kungakhuphula i-glycemia emazingeni aphezulu aphezulu. Ngokuhamba kwesikhathi, lokhu kungenzeka kuholele ekulimaleni kokuphela kwezinzwa nemithambo yegazi, engadala ukuthuthukiswa kwezifo zenhliziyo, izifo zezinso, njll.

Ukudla okuncishisiwe kwe-carbohydrate kungasiza ukuvikela ukungena kweglucose yegazi futhi kunciphise kakhulu ingozi yezinkinga zesifo sikashukela.

Ngingakwazi ukudla izithelo ngesifo sikashukela?

Izithelo zingadliwa futhi kufanele zidliwe! Bacebile ngamavithamini, amaminerali kanye ne-fiber. Kodwa kubalulekile ukuthi ungasebenzisi kabi izithelo ezimnandi, ngoba lokhu kungaholela emiphumeleni engathandeki.

Izithelo ziphakamisa izinga le-glycemia futhi ikwenze kube kubi ukwedlula ikhekhe elimnandi elidliwayo. Abantu abanesifo sikashukela kufanele balandele ukudla okulinganiselayo okunikeza amandla futhi kusize ukugcina isisindo esinempilo.

Kungcono ukukhetha noma yisiphi isithelo esisha, esineqhwa noma esenziwe okusemathinini ngaphandle kokufaka ushukela. Kepha qaphela ngosayizi wokusebenzela! 2 wezipuni ezimbili kuphela zezithelo ezomisiwe, njengezomisiwe noma ama-cherries omisiwe, aqukethe ama-15 g ama-carbohydrate. Izithelo eziningi ezimnandi zinenkomba ephansi ye-glycemic ngoba iqukethe i-fructose ne-fiber.

Okulandelayo uhlu lwezithelo ezijwayelekile ezinempilo:

• plums
• ikhabe;
• ikhabe;
• ama-apricots
• ukwatapheya
• ubhanana
• aishnas;
• Kiwi
• umpe;
• amapentshisi;
• amagilebhisi;
• ama-tangerines;
• ama-apula
• ithini lamapheya
• izithelo zomvini.

Yini okungakufanele ukudla?

1. Iziphuzo ezimnandi zeCarbonated. Bangakwazi ukukhuphula kalula ushukela wegazi ngokweqile, ngoba i-350 ml yesiphuzo esinjalo iqukethe ama-38 g ama-carbohydrate. Ngaphezu kwalokho, bacebile nge-fructose, ehlobene kakhulu nokumelana ne-insulin ezigulini ezinesifo sikashukela. I-Fructose ingaholela kwizinguquko ze-metabolic ezinomthelela ezifweni zesibindi ezinamafutha. Ukulawula izinga elijwayelekile le-glycemia, kuyadingeka ukufaka iziphuzo ezinoshukela ngamanzi amaminerali, itiye le-unsedened iced.
2. Amafutha we-Trans. Amafutha e-Industrial trans awanampilo enkulu. Zenziwe ngokungeza i-hydrogen kuma-acid angenamafutha ukubenza bazinze ngokwengeziwe. Amafutha e-Trans atholakala kuma-margarine, ibhotela lamantongomane, ukhilimu kanye nokudla okubandayo. Ngaphezu kwalokho, abakhiqizi bokudla bavame ukubangeza kuma-crackers, ama-muffin, nezinye izimpahla ezibhakiwe ukuze bandise impilo yeshalofu. Ngakho-ke, ukuze ukhuphule izinga likashukela elincishisiwe, akunconywa ukusebenzisa imikhiqizo yokubhaka yezimboni (ama-waffles, ama-muffin, amakhukhi, njll.).
3. Isinkwa esimhlophe, pasta nelayisi. Lokhu kungukudla okuphezulu kwe-carb. Sekufakazelwe ukuthi ukudla isinkwa, ama-bagel kanye neminye imikhiqizo kafulawa ocolisisiwe kwenyusa kakhulu amazinga kashukela egazini kubantu abanesifo sohlobo 1 nohlobo 2.
4. Izithelo ama-yogurts. Yoghurt Plain ingaba umkhiqizo omuhle kubantu abanesifo sikashukela. Kodwa-ke, ukunambitheka kwezithelo kuyindaba ehluke ngokuphelele. Inkomishi eyodwa (250 ml) yeyogathi yezithelo ingaqukatha ama-47 g kashukela.
5. Ibhulakufesi lekuseni. Naphezu kwezikhangiso ezingena bhokisi, iningi lokudla okusanhlamvu lisebenza kakhulu futhi liqukethe ama-carbohydrate amaningi kunalokho abantu abaningi abakucabangayo. Futhi banamaprotheni amancane kakhulu, izakhamzimba.
6. Ikhofi. Iziphuzo zekhofi ezifakiwe kufanele zibhekwe njenge-dessert ewuketshezi. Ingama-350 ml ye-caramel frappuccino equkethe ama-67 g wama-carbohydrate.
7. Uju, iMaple Syrup. Abantu abanesifo sikashukela bavame ukuzama ukunciphisa ukusetshenziswa koshukela omhlophe, amaswidi, amakhukhi, ophaya. Kodwa-ke, kunezinye izindlela ushukela ezingaba yingozi. Lokhu kufaka phakathi: ushukela onsundu futhi "wemvelo" (uju, isiraphu). Yize lama-sweeteners engahlolisiswanga kakhulu, aqukethe ama-carbohydrate amaningi kunoshukela ojwayelekile.
8. Izithelo ezomile. Izithelo zingumthombo omuhle kakhulu wamavithamini namaminerali abalulekile, kufaka phakathi i-vitamin C ne-potassium. Lapho izithelo zomile, amanzi alahlekile, okuholela ekugxileni okuphezulu kakhulu kwezakhi zomzimba. Ngeshwa, okuqukethwe ushukela nakho kuyanda. Isibonelo, omisiwe aqukethe ama-carbohydrate ephindwe kathathu kunamagilebhisi.

Yini engakhuphi ushukela?

Eminye imikhiqizo ayinayo i-carbohydrate nhlobo, ngokulandelana, futhi ayikhulisi ushukela egazini, eminye imikhiqizo inenkomba ye-glycemic ephansi futhi ayinawo nomthelela kwi-glycemia.

Ithebula lokudla okungenalo ushukela:

Ividiyo ngezindlela zokunciphisa ushukela wegazi:

Ukwelashwa ngemithi yabantu Ukwelashwa kwezidakamizwa kuhlangene nokudla kusiza ukwengeza imiphumela emihle ezigulini ezinesifo sikashukela. Phatha isifo sakho ngobuhlakani nangendlela efanelekayo.