Inkomba ye-glycemic iyinkomba esetshenziselwa ukulawula amazinga kashukela wegazi. Inkomba yokudla ye-glycemic ithonywa yizici eziningana, kufaka phakathi ukwakheka kwayo, indlela yokulungiselela, ukuvuthwa komkhiqizo. Akukwazi ukukusiza kuphela ukuthi uqaphele ukuthi ubeka ipuleti, kepha futhi wandise ukulahleka kwesisindo, wehlise amazinga kashukela egazini futhi unciphise amazinga e-cholesterol. Sinikeza ukuhunyushwa kwezinto ezingolimi lwesiNgisi zohlobo lwezeNpilo, lapho kuchazwa khona ngokucacile, kungani kudingeka wazi inkomba yemikhiqizo ye-glycemic.
Iyiphi inkomba ye-glycemic
Inkomba ye-glycemic (GI) inani elisetshenziselwa ukukala ukuthi imikhiqizo echazwe ngayo yandisa amazinga kashukela wegazi. Imikhiqizo ihlukaniswe njengemikhiqizo ephansi, ephakathi noma ephezulu noma ephezulu ye-glycemic futhi ibalwa esikalini kusuka ku-0 kuye ku-100. Izingqinamba kanye nemiphumela yazo ebudlelwaneni bezifo zokudla.
Imikhiqizo ephezulu ye-GI yehlisa ukushaya kancane
Photo: Unsplisish.com.
Nazi isilinganiso ezintathu ze-GI:
Okuphansi: 55 noma ngaphansi
Isilinganiso: 56-69
Okuphakeme: 70 noma ngaphezulu
Imikhiqizo enama-carbohydrate aphezulu acwengekile futhi igaywe ngokushesha futhi imvamisa inama-gi aphezulu, ngenkathi amaprotheni aphezulu, amafutha noma imikhiqizo ye-fiber ngokuvamile ine-gi. Imikhiqizo engenawo ama-carbohydrate awunayo i-GI futhi ifake inyama, inhlanzi, inyoni, amantongomane, imbewu, amakhambi, amakha namafutha namafutha. Ezinye izinto ezithinta imikhiqizo ye-GI zifaka ukuvuthwa, indlela yokupheka, uhlobo lukashukela, oluqukethe.
Khumbula ukuthi inkomba ye-glycemic ihlukile emthwalweni we-glycemic (gl). Ngokungafani ne-GI, engacabangi inani lokudla okudliwayo, gl linquma inani lama-carbohydrate ezingxenyeni zomkhiqizo ukuthola ukuthi lokhu kungathinta kanjani amazinga kashukela wegazi. Ngalesi sizathu, kubalulekile ukubheka zombili izinkomba ze-glycemic kanye nomthwalo we-glycemic lapho ukhetha imikhiqizo ukuze ulondoloze izinga likashukela wegazi elinempilo.
Ukudla okuphansi kwe-Glycemic inkomba
Ukudla kwenkomba ephansi ye-Glycemic kufaka okunye esikhundleni semikhiqizo ephezulu ye-GI kulabo abane-GI ephansi. Ukuhambisana nokudla okuphansi kwe-Glycemic inkomba kungazuza impilo, kufaka phakathi:
Ukuthuthukisa ukulawulwa kwamazinga kashukela egazini. Izifundo eziningi, ngokwesibonelo, "ukuncipha kwenkomba ye-glycemic ehlotshaniswa ne-glyce ethuthukisiwe" kuboniswe ukuthi ukuthobela ngokudla okuphansi kwe-Gi kunganciphisa amazinga kashukela egazini kanye nokwenza ngcono amazinga kashukela wegazi.
Ukulahleka kwesisindo okusheshayo. Ezinye izifundo zibonisa ukuthi ukugcinwa kokudla okuphansi kwe-GI kungaholela ekunciphiseni kwesisindo kwesikhashana. Kudingeka ucwaningo olwengeziwe ukuthola ukuthi lokhu kuthinta kanjani ukuphathwa kwesisindo isikhathi eside.
Inciphise amazinga we-cholesterol. Ukuhambisana nokudla okuphansi kwe-GI kungasiza ukunciphisa amazinga zombili e-cholesterol evamile ne-LDL (empofu) (empofu) i-cholesterol, okuyisici sobungozi sezifo zenhliziyo.
Ungasusi ama-carbohydrate nhlobo - yonke imikhiqizo ilusizo.
Photo: Unsplisish.com.
Ungalandela kanjani ukudla
I-Healthy-Glycemic Index Ukudla kufanele kufake ikakhulukazi imikhiqizo ephansi ye-GI, njenge:
Izithelo: Ama-apula, amajikijolo, amawolintshi, ulamula, amagilebhisi, amagilebhisi
Ucebile emfino Fiber: Broccoli, Cauliflower, izaqathe, isipinashi, utamatisi
Okusanhlamvu okugcwele: swan, umkhuhlane, ibhali, i-buckwheat, farro, oats
Ama-legumes: ama-lentils, ubhontshisi omnyama, amantongomane, ubhontshisi
Ukudla ngaphandle kwenani le-GI noma nge-GI ephansi kakhulu nakho kungasetjenziswa njengengxenye yokudla okulinganiselayo ngenkomba ephansi ye-glycemic. Kubandakanya:
Inyama: inyama yenkomo, inyanga, iwundlu, ingulube
Ukudla kwasolwandle: tuna, salmon, ama-shrimps, mackerel, ama-anchovies, ama-sardine
I-PoulTry: Inkukhu, Turkey, Duck, Goose
Amafutha: Amafutha omnqumo, uwoyela kakhukhunathi, uwoyela we-avocado, uwoyela wemifino
Amantongomane: Ama-Almonds, Macadamia, Walnuts, Pistachios
Imbewu: imbewu chia, imbewu yesame, imbewu ye-cannabis, imbewu yefilakisi
Amakhambi kanye nezinongo: I-Turmeric, upelepele omnyama, uCumin, dill, Basil, Rosemary, Isinamoni
Yize imikhiqizo engavunyelwe ngokuphelele ekudleni ukudla, imikhiqizo ene-gighti ephezulu kufanele ikhawulelwe.
Imikhiqizo ene-GI ephezulu ifaka:
Isinkwa: isinkwa esimhlophe, ama-bagels, naan, lavash
I-Fig: ilayisi elimhlophe, i-jasmine rayisi, irayisi arborio
Okusanhlamvu: Ama-oats asheshayo okuthwebula, ibhulakufesi elomile
I-Pasta And Noodle: Lazagany, Spaghetti, Ravioli, Pasta, Fettuccini
Imifino enesitashi: amazambane abunjiwe, amazambane, ama-french fries
Ukubhaka: Ikhekhe, ama-Donuts, amakhukhi, ama-croissants, ama-muffin
Ukudla okulula: ushokoledi, ama-crackers, i-microwave, ama-popcorn, ama-chip, ama-pretzels
Iziphuzo eziqukethe ushukela: Soda, amajusi wezithelo, iziphuzo zemidlalo
Ngokufanelekile, zama ukufaka esikhundleni sale mikhiqizo kwimikhiqizo ene-GI ephansi.
Ukulandela ukudla kwenkomba ephansi ye-Glycemic kusho ukushintshana kwemikhiqizo nge-GI ephezulu ngezinye izindlela ezinama-GI aphansi. Ukudla kwenkomba ye-Low-Glycemic kungasiza ukulawula amazinga kashukela wegazi, kunciphise amazinga e-cholesterol futhi usheshise ukuncipha kwesisindo esifushane.