Isalathiso se-glycemic sisikhombisi esisetyenziselwa ukulawula amanqanaba eswekile yegazi. Isalathiso sokutya se-Glycemic siphenjelelwa kwizinto ezininzi, kubandakanya ukwakhiwa kwayo, indlela yokulungiselela, ukukhula kwemveliso. Ayinakukunceda uqonde ukuba ufaka iplate, kodwa ukwandisa ukunciphisa umzimba, ukunciphisa amanqanaba eswekile yegazi kunye nokunciphisa amanqanaba e-cholesterol. Sinika ukuguqulela kwezinto zolwimi lwesiNgesi zohlelo lwendlela yokushicilelwa kwezempilo, apho ichazwa ngokucacileyo, kutheni kufuneka wazi i-glycemic nesalathiso semveliso.
Yintoni isalathiso se-glycemic
Isalathiso se-glycemic (GI) lixabiso elisetyenziselwa ukulinganisa ukuba iimveliso ezichaziweyo zinyusa amanqanaba eswekile yegazi. Iimveliso zihlelwe njengezimveliso ezisezantsi, eziphakathi okanye eziphezulu ze-Glycemic kwaye zibalwa kwisikali ukusuka kwi-0 ukuya kwi-100. Imicimbi yokulinganisa kunye nefuthe lazo kubudlelwane bezifo zokutya.
Iimveliso eziphakamileyo ze-GI zinciphise
Ifoto: HARTAHH.USPUS.com.
Nantsi imigangatho emithathu ye-GI:
Iphantsi: 55 okanye ngaphantsi
Umndilili: 56-69
Iphezulu: 70 okanye ngaphezulu
Iimveliso ezine-carbohydrate ephezulu kwaye iswekile igaywe ngokukhawuleza kwaye ihlala ineprotein ephezulu, iproteyini ephezulu, amanqatha okanye iimveliso zefayire okanye i-fiber zihlala zine-GI. Iimveliso ezingaqulatha i-carbohydrate ayinayo i-GI kwaye ibandakanya inyama, intlanzi, intaka, imbewu, iimbewu, iziqholo kunye neoyile. Ezinye izinto ezichaphazela iimveliso ze-GI zibandakanya ukuvuthwa, indlela yokupheka, uhlobo lweswekile, equkethe.
Gcina ukhumbula ukuba isalathiso se-glycemic sahlukile kumthwalo we-glycemic (GL). Ngokungafaniyo ne-GI, engathathelwa ingqalelo ubungakanani bokutya okutyiwa, i-GL ichaza ubungakanani beecarbohydrate kwizahlulo zemveliso zifuna ukulichaphazela indlela enokuthi ichaphazele ngayo amanqanaba eswekile yegazi. Ngesi sizathu, kubalulekile ukuba uthathele ingqalelo i-glycemic isalathiso kunye nomthwalo we-glycemic xa ukhetha iimveliso ukuze zihlale zisempilweni yeswekile yegazi.
Ukutya kwesalathiso se-Glycemic
Ukutya kwesalathiso se-glycemic sendes kubandakanya ukutshintshwa kweemveliso eziphezulu ze-GI kwabo banee-GI ezisezantsi. Ukuthobela ukutya kwesalathiso se-glycemic esezantsi kunokunceda impilo, kubandakanya:
Ukuphucula ukumiselwa kwamanqanaba eswekile yegazi. Izifundo ezininzi, umzekelo, "ukwehla kwisalathiso se-glycemic esinxulunyaniswa nokuphuculwa kwe-GI" esinokutya okusezantsi kunokunciphisa amanqanaba eswekile yegazi kunye nokuphucula amanqanaba eswekile yegazi kubantu abanesifo segazi.
Ukuphulukana nobunzima ngokukhawuleza. Olunye uphononongo lubonisa ukuba ukugcinwa kokutya okuphantsi kunokukhokelela ekuphulukaneni nobunzima bexeshana. Kufuneka kufuna uphando olongezelelekileyo ukufumanisa ukuba oku kuchaphazela njani ulawulo lwexesha elide.
Incitshiswe amanqanaba e-cholesterol. Ukuthotyelwa kwe-GI yokutya okuphantsi kunokunceda ukunciphisa amanqanaba phakathi kwe-cholesterol, eyiyo i-cholesterol, eyingozi emngciphekweni kwizifo zentliziyo.
Sukususa i-carbohydrate kuyo yonke - zonke iimveliso ziluncedo.
Ifoto: HARTAHH.USPUS.com.
Indlela yokulandela indlela yokutya
Ukutya kwesalathiso se-Glycemic esempilweni ephantsi kufuneka kubandakanya ikakhulu iimveliso ze-GI eziphantsi, ezinje:
Iziqhamo: Iiapile, amajikijolo, ii-orenji, iilamuni, imilinganiselo, iidiliya, iidiliya
Unobutyebi kwimifuno yefayibha: i-broccoli, ikholifulawa, iikherothi, isipinatshi, iitamatisi
Ingqolowa yonke: I-Swan, Couscous, irhasi, i-buckwheat, fama, oats
I-Legames: Iilenti, iimbotyi ezimnyama, amandongomane
Ukutya ngaphandle kwexabiso le-GI okanye i-GI ephantsi kakhulu inokusetyenziswa njengenxalenye yokutya okulinganayo ngesalathiso esisezantsi se-glycemic. Babandakanya:
Inyama: inyama yenkomo, i-biison, inyama yehagu
Ukutya kwaselwandle: I-tuna, isalmon, i-shrimpl, i-mackerel, i-anchovies, i-sardines
Inkukhu: inkukhu, i-turkey, duck, goose
Ioyile: ioyile yeoyile, ioyile ye-coconut, ioyile yeavokhado, ioyile yemifuno
Amantongomane: IAlmonds, iMacadamia, ii-walnuts, pistachios
Imbewu: Imbewu chia, imbewu yeSesame imbewu, imbewu ye-cannabis, imbewu yeflakisi
I-Herbs kunye neziqholo: I-TurMerical, iPepper emnyama, i-cumin, i-dill, i-basil, iRosemary, i-cinnamon
Nangona kungekho mveliso zithintelwe ngokungqongqo ukuba ukutya, iimveliso ezine-GI ephezulu kufuneka zilinganiselwe.
Iimveliso ezine-GI ephezulu zibandakanya:
Isonka: Isonka esiMhlophe, iiBalles, Naan, Lavash
Umzobo: irayisi emhlophe, i-jasne irayisi, irayisi ye-iarbio
Ingqolowa: I-oats ekhawulezayo, isidlo sakusasa esomileyo
I-Pasta kunye noodles: I-Lazagany, i-Spaghetti, eRavioli, iPasta, i-FETTUCIni
Imifuno enesitatshi: iitapile ezinamaza, iitapile, i-french fries
Ukubhaka: ikhekhe, ii-donuts, iicookies, i-thoces, i-muffins
Ukutyibilika: itshokholethi, ii-crackers, i-microwave, ipopcorn, iitshipsi, i-pretzels
Iziselo ezinazo iswekile: isoda, iijusi zeziqhamo, iziselo zemidlalo
Ngokufanelekileyo, zama ukutshintsha ezi mveliso kwiimveliso ezine-GI esezantsi.
Ukulandela ukutya kwesalathiso se-Glycemic se-glycemic kuthetha ukutshintshiselana ngeemveliso ezinee-gi eziphezulu ezineendlela eziphantsi ze-GI. Ukutya kwesalathiso se-glycemic kunokuthi kuncede ukulawula amanqanaba eswekile yegazi, ukunciphisa amanqanaba e-cholesterol kunye nokukhawulezisa ukulahleka kwesisindo.