Babhala, baphikisana futhi bakhuluma kakhulu ngendaba yokudla nokudla okunempilo.
Kakhulu kangangokuba yashiya izinganekwane eziningi, amahemuhemu, ukuqagela, ukungazi nokuzithoba, okuvame ukulimaza, futhi kungamsizi umuntu.
Okunye ukuqagela okunjalo yinkomba ye-glycemic index (GI), engaqondakali kahle, esetshenziswe, futhi okungezwakali ngayo.
Iyini inkomba ye-glycemic?
Inkomba ye-glycemic (GI) iyinkomba yokuphendula komzimba ngemuva kokudla umkhiqizo othize onoshukela ohlukile. Kithi, sizokhuluma ngezithelo.
Ulwazi oluncane kulolu daba ngeke lusize isiguli esinesifo sikashukela kuphela, kodwa futhi nomuntu ophile ngokuphelele ukuligcina lanele ushukela futhi alawule nomphumela walo emzimbeni.
Kusukela ezikhathini zasendulo, abantu bebelokhu behlelela ukudla ukudla nge-GI ephansi. Kwakuyibo abamsiza ngenkuthalo ukuhambisa, ukusebenza, ukuhlinzeka ngomzimba wonke ngezinto ezidingekayo zokulandela umkhondo namandla.
Ikhulu lamashumi amabili "lonakalisa" konke. Kwakunguye "owayenga" umuntu ngenaliti yobumnandi. Yonke indawo emashalofini ekhangayo ekhangayo ekhangayo "i-goodies" ngenani elikhulu le-glycemic. Ukukhiqizwa kwazo akubizi, kepha kuvame kakhulu lapho kukhona ushukela.
Umphumela wemikhiqizo ye-GI emzimbeni wesifo sikashukela
Ekudleni kwesifo sikashukela, ukudla okulinganiselwe nokulinganiselayo kubalulekile ngokubhekisisa ukudla okudliwayo.
Ibanga lesikhombisi se-glycemic:
- amanani we-glycemic aze afike ku-55 asebenza kumikhiqizo enenkomba ephansi;
- Izithelo ezinezilinganiso ezijwayelekile ze-glycemic zinamanani asuka ku-55 kuye ku-69;
- nenkomba engaphezu kuka-70 - imikhiqizo ihlukaniswa njenge-GI ephezulu.
Amagremu ayikhulu ushukela omsulwa anenkomba ye-glycemic ka-100.
Esikhungweni sikashukela, ukugxuma okunjalo okungazelelwe kanye nokwehla kufanele kungafakwa ngokuphelele. Lokhu kuzoholela emiphumeleni emibi, ukuwohloka okubukhali enhlalakahleni.
Isithelo Sikashukela
Izithelo ziyisidingo esibalulekile nesidingakalayo sokudla kwansuku zonke kweziguli.
Kodwa-ke, ukweqisa kwe-polar kuyingozi lapha:
- ukusetshenziswa kwazo okungalawulwa kungalimaza umzimba ngendlela enquma kakhulu;
- bengazi izinga le-GI, abantu bazikhipha ngokuphelele izithelo ekudleni kwabo, ngaleyo ndlela benciphisa umzimba walezi zinto ezibalulekile zokulandela kanye namavithamini.
Kokubili okuqukethwe kwe-khalori yezithelo kanye nenkomba yazo ye-glycemic kuyahlukahluka kusuka endleleni yokulungiselela. I-GI yezithelo ezintsha, eziphathwa ukushisa nezomisiwe zizohluka kakhulu.
Inani le-fiber, ama-carbohydrate namaprotheni, kanye nesilinganiso sawo, kunomthelela onqumayo kuma-indices abo we-glycemic. Futhi, uhlobo lwe-carbohydrate uqobo luthinta kakhulu i-GI.
Kuyaqapheleka ukuthi izithelo ezine-GI ephansi azidingi ukwelashwa okushisa okwengeziwe. Ukusetshenziswa kwabo kushukela akunqatshelwe.
Leli qembu lifaka phakathi: i-apula, i-apula, umango, i-nectarine, i-orange, ihalananda, pomelo, iplamu.
Ngezithelo ezithile, akudingekile ukukhonkotha, okugcwaliswa ngenani elikhulu le-fiber. Yikho kwehlisa inqubo yokufakwa kweglue emzimbeni womuntu.
Okuwusizo kakhulu kusuka kulolu hlu ngamahalananda, ama-apula, i-pomelo, namapheya.
Apula ngokuvamile khuphula amasosha omzimba womuntu. Shintsha amathumbu, enze umsebenzi we-antioxidant. Ngaphezu kwalokho, ama-apula agcotshwe ngendlela emangalisayo nge-pectin, avuselela ukusebenza ngempumelelo kwamanyikwe futhi asuse ubuthi emzimbeni.
Amapheya iba nezakhiwo zokugomisa nokomisa. Lokhu kunomthelela omuhle ekucindezelweni kwegazi. Umphumela wabo we-antibacterial emzimbeni kanye nokwenza kusebenze kwezinqubo zokwelapha kanye nokubuyiselwa kwezicubu ezonakele sekufakazisiwe nakho. Iparele elimnandi nelinephunga lingathatha indawo yamaswidi wesifo sikashukela.
Ipomegranate ibamba iqhaza enqubweni yokushintshwa kwe-lipid (ukwakheka kwamafutha esibindini) kanye nokufakwa kwe-carbohydrate emzimbeni. Ukunyusa okuqukethwe kwe-hemoglobin, i-pomegranate kunomthelela omuhle ekugayeni. Iphinde iqondise ekhaya izimbangela eziphazamisa ukusebenza okuvamile kwamanyikwe. Lokhu, yiqiniso, kuqinisa futhi kuzinze yonke imisebenzi ebalulekile yomzimba, edingekile kangako ekuhlaselweni yisifo sikashukela.
UPomelo - Abanesifo sikashukela kumele bafake lesi sithelo esiyingqayizivele ekudleni kwabo. Inambitha njengegilebhisi. Ngaphandle kweqiniso lokuthi inenkomba ye-glycemic ephansi, i-pantry yezakhiwo eziwusizo.
UPomelo usiza ukulawula ushukela wegazi nesisindo somzimba. I-potassium equkethwe kulesi sithelo ivusa ukuzilawula okunempilo kwemisipha yenhliziyo futhi ihlanza nemithambo yegazi.
Amafutha abalulekile pomelo, aqinisa izindawo zokuvikela umzimba, vimba ukusakazwa kwamagciwane ezifweni zokuphefumula.
Izithelo ezinesilinganiso se-GI azinqatshelwe ekudleni kwansuku zonke kwabanesifo sikashukela, ngoba zinempahla eyingqayizivele. Kodwa kufanele kuqashelwe ukuthi ngokudla nokudla okwondlekile, badinga ukunakwa kakhulu bona. Izinga lansuku zonke lokusetshenziswa kwabo kufanele lilinganiselwe.
Lokhu kufaka phakathi: uphayinaphu, i-kiwi, amagilebhisi, ubhanana.
Okukhethwa kakhulu kweziguli ezinesifo sikashukela ukunikeza ubhanana ne-kiwi. Izinzuzo zabo zifakazelwe futhi azinakuphikwa.
Kiwi, ngenkathi uyidla kancane, uhlanze imithambo yegazi yama-cholesterol plaque futhi wehlise ushukela wegazi.
Izithelo ijusi ezilinganisa ukusebenza kwenhliziyo futhi yehlisa ukugqokwa kwemisipha yenhliziyo. Iphinde igcwalise umzimba nge-Vitamin E ne-folic acid, okuwusizo olukhulu kwabesifazane abanesifo sikashukela. Kufakazelwa ukuthi i-kiwi yehlisa ijubane kwezifo ze-gynecological futhi iqede ukungalingani kwe-hormonal.
Ubhananaagcwalisa umzimba ngamavithamini nangamaminerali ewusizo kakhulu. Lesi sithelo siyinto ekhiqizayo ekhiqiza i-serotonin - "i-hormone yenjabulo." Kwandisa inhlala-kahle yomuntu, umthelela omuhle kokuqina. Inkomba ye-glycemic yebhanana ayikwazi ukubizwa ngokuthi iphansi, kepha ingcezu eyi-1 yama-goodies ingadliwa.
Iphayinaphu kuthuthukisa ukwehla kwesisindo, kudambisa ukuvuvukala futhi inezinto ezilwa nokuvuvukala. Kodwa-ke, ayinconywa kubantu abanezinkinga zokugaya, ngoba icasula ulwelwesi lwe-mucous lwesisu namathumbu.
Kumenyu yesifo sikashukela, uphayinaphu ungaba khona omusha kuphela. Izithelo ezihlanganisiwe ziqukethe isilinganiso esivumelayo soshukela, esiyingozi kakhulu esigulini esinesifo sikashukela.
Amagilebhisi Kumele kushiwo ngokuhlukile - lokhu mhlawumbe kungaba yi-berry emnandi kunazo zonke. Indida ebonakalayo: ukuba ne-glycemic rate ephansi engama-40, akunconywa kakhulu kwabanesifo sikashukela.
Incazelo ilula. Njengamaphesenti enani eliphelele lama-carbohydrate, ushukela kumagilebhisi unesilinganiso esiphakeme kakhulu. Ngakho-ke, iziguli kufanele ziyidle kuphela ngemvume yabodokotela.
Ithebula lamajikijolo nezithelo ezine-GI ephansi (kufika ku-55):
| Igama | I-GI |
|---|---|
| Amabhilikosi aluhlaza | 20 |
| Amabhilikosi omisiwe | 30 |
| Cherry iplamu | 25 |
| I-Avocado | 10 |
| Amawolintshi | 35 |
| I-Lingonberry | 25 |
| Ama-Cherry | 20 |
| Amagilebhisi | 40 |
| Amapheya | 34 |
| Amagilebhisi | 22 |
| Ama-Blueberries | 42 |
| Ipomegranate | 35 |
| Blackberry | 20 |
| Ama-Strawberry | 25 |
| Amakhiwane | 35 |
| Ama-Strawberry | 25 |
| Kiwi | 50 |
| Ama-cranberry | 47 |
| Ugqumugqumu | 25 |
| Ulamula | 20 |
| Tangerines | 40 |
| Ama-raspberries | 25 |
| Izithelo zothando | 30 |
| Ama-alimondi | 15 |
| I-Nectarine | 35 |
| Ulwandle i-sihlahla sivikelekile | 30 |
| Iminqumo | 15 |
| Amapheya | 30 |
| I-Plum | 35 |
| I-currant ebomvu | 25 |
| I-currant emnyama | 15 |
| Ama-Blueberries | 43 |
| I-cherry emnandi | 25 |
| Ama-Prunes | 25 |
| Apula | 30 |
Ithebula lamajikijolo nezithelo ezine-GI ephezulu nephakathi (kusuka ku-55 nangaphezulu):
| Igama | I-GI |
|---|---|
| Iphayinaphu | 65 |
| I-Watermelon | 70 |
| Banana | 60 |
| UMelon | 65 |
| Mango | 55 |
| Papaya | 58 |
| I-Persimmon | 55 |
| Izinsuku ezintsha | 103 |
| Izinsuku ezomile | 146 |
Izithelo Ezomile Ezomisiwe Izithelo
Ebusika nasentwasahlobo yokuqala, ukusilela kwemvelo kwamajikijolo kanye nezithelo zezithelo. Izithelo ezomisiwe zizosiza ukugcwalisa ukuntuleka kwamaminerali namavithamini..
Ngokwesiko, izithelo ezomisiwe zifaka omisiwe, ama-apricots omisiwe, umlimi, amakhiwane, izinsuku. Kodwa-ke, etafuleni lasekhishini labomama, ungathola amaparele omisiwe, ama-aphula, ama-cherries, i-quince, i-cherry iplamu, ama-sitrobheli omisiwe nopelepele.
Iziguli ezinesifo sikashukela, nabantu nje abanamathela ekudleni okudla futhi baqaphe impilo yabo, kufanele basebenzise ukunakekelwa okukhethekile ngokusebenzisa izithelo ezomisiwe.
Izinkomba Zezithelo Ezomile:
- Izinsuku. Inkomba yosuku olomile (olomile) ngu-146. Lesi sibalo siphakeme kangangokuba ucezu lwamafutha engulube, lubukeka lungenacala i-broccoli. Ukudla kuyalinganisa ngokweqile. Ngezifo ezithile, izinsuku ziyaphikisana ngokujwayelekile.
- Amapayipi - I-GI ingama-65. Njengoba kungabonakala ezibalweni, leli berry elimnandi akufanele lihlukunyezwe ekudleni kwansuku zonke. Ikakhulu uma kuyisithako kuhlobo oluthile lwe muffin.
- Amabhilikosi omisiwe futhi ama-prunes. I-GI yabo ayidluli ku-30. Isikhombisi esiphansi sibonisa usizo kulezi zithelo ezomile ngezindlela eziningi. Ngaphezu kwalokho, ama-prunes angama-antioxidant amahle acebile ngamavithamini.
- Amakhiwane - i-GI yayo ingama-35. Ngale nkomba, ingaqhathaniswa neorenji. Iphindisela ngokuphelele ukulingana kwamandla ngesikhathi sokuzila ukudla okusheshayo.
Amathiphu Wokwehlisa i-GI ku-Izithelo
Siyethemba ukuthi ngemuva kokufunda i-athikili, uzoqala ukwakha ukudla kwakho, ngokuya ngezincomo eziqukethwe kuwo.
Amathiphu ambalwa ambalwa wokwehlisa i-GI ngeke abe angalungile:
- ngemuva kokushiswa nezinye izinto - ukupheka, ukubhaka, ukugaya, ukukhonkotha, i-GI kuzoba ngaphezulu;
- zama ukudla izithelo ezingavuthiwe;
- kuzithelo eziqotshwe kahle, i-GI izophakama kunalokho okuphelele;
- ukusetshenziswa okuncane kawoyela wemifino kwehlisa inkomba;
- kumajusi, ngisho nakulawo asanda kufakwa, i-GI ihlala iphakeme kunaleyo yonke izithelo;
- ungasidli isithelo kwelinye lawula swoop - lihlukanise ngezindlela eziningana;
- ukudla izithelo namantongomane ndawonye (kwanoma yiluphi uhlobo) kunciphisa kakhulu izinga lokuguqulwa kwama-carbohydrate abe ushukela.
Izinto zevidiyo ezivela ku-Kovalkov ezondlayo mayelana nenkomba ye-glycemic yemikhiqizo:
Ulwazi lwenkomba ye-glycemic akuyona i-panacea noma imfundiso. Leli ithuluzi empini yokulwa nokugula okungathi sína njengesifo sikashukela. Ukusetshenziswa kwayo okuyilo kuzokwenza impilo yesiguli ibe nemibala ekhanyayo yepende, kusakaze amafu okuphelelwa yithemba nokudangala, kuphefumulele iphunga lezinsuku zonke ezinhle.
