Okuqukethwe
Kungabonakala sengathi indlela engcono kakhulu ukubhaka amazambane. Okusho ukuthi, ukubeka umgomo wokonga zonke izakhi zomzimba ezingeni eliphezulu, amazambane ayabiliswa, futhi asosiwe ezitsheni eziningi. Kepha, kuvela, kungcono ubilise ngesikhumba. Futhi yingakho.
Yonke le ndaba isenkombeni ye-glycemic. Ngenkathi ukosa inkomba yamazambane ye-glycemic iza kumayunithi angama-85, kepha abilisiwe - 65. Amazambane aluhlaza - amaphuzu angama-40 kuphela enkombeni ye-glycemic.
Ingozi ukukhuphuka kwenkomba yokudla kwe-glycemic kuya ezingeni lamaphuzu angaphezu kwama-70.
Kungalimaza kanjani
Ingozi ukuthi ukudla okunenkomba ephezulu ye-glycemic kucutshungulwa masinyane kube ama-glucose surges angaba yingozi emithanjeni yegazi. Ngaphandle kwalokho, izinga likashukela liyakhuphuka futhi liwela ngokushesha futhi. Ngakho ibuya nayo indlala.
Okunye ukudla okunenkomba ephezulu ye-glycemic
Ngisho nemikhiqizo ethathwa njengewusizo, ingalimaza impilo. Imifino kanye nezinhlamvu ezinenkomba ye-glycemic ngenhla kwe-70. Naphezu kokusetshenziswa okuvamile, le mikhiqizo yandisa kakhulu izinga likashukela egazini.
Usongo luyisikwashi esibonakala "singenabungozi", irutabaga, amabele, ibhali, ithanga.
Izaqathe namazambane nazo, kepha nge-caveat esendleleni yokulungiselela. Inkomba ye-glycemic ebhakwe noma ebilisiwe iza iza amayunithi angama-85, uma kuqhathaniswa nama-40 efomu eluhlaza. Irayisi elikhohlisayo nelivamile elimhlophe eliphucuziwe, elifaka izitsha ezinama-pasta, licabanga ukuthi liwusizo kakhulu. Inkomba yayo ye-glycemic efinyelela kumayunithi angama-90. Kungcono ukhethe irayisi eliphuzi noma le-basmati brown - kulokhu balusizo kakhulu.
Ukudla okunenkomba ephansi ye-glycemic
Imikhiqizo enjalo ingena kancane kancane egazini. Banikeza umuzwa wokusutha isikhathi eside. Kodwa ngesikhathi sokudla kunzima ukuwadla. Ngakho-ke, ekudleni kwengezwa ngemikhiqizo ethile evela ezigabeni ezinenkomba ephezulu ye-glycemic. Iqembu eline-GI ephansi lihlanganisa iningi lemifino, okusanhlamvu, izithelo ezintsha (kodwa hhayi amajusi). Futhi, lesi sigaba sihlanganisa i-pasta evela kukolo we-durum nelayisi elinsundu.
Okuningi nge-GI yamazambane ubuke kuvidiyo engezansi:
