Inkomba ye-glycemic (GI) isilinganiso sokuthi amazinga aphezulu eglucose egazi akhuphuka kanjani ekuphenduleni isidlo se-carbohydrate. Ukudla okune-GI ephezulu kubangela ukuthi amanyikwe akhiphe i-insulin ukusiza ukujwayelekile amazinga eglucose. Nge-spike enkulu ku-insulin, amazinga kashukela egazi ehla ngaphansi kokujwayelekile, okwenza uzizwe unesifiso esikhulu sokudla futhi. I-insulini ithumela ushukela ongalungisiwe ezindaweni zokubeka - idepho lamafutha. Ngakho-ke, ukudla okuphezulu kwe-GI kubhekwa njenge-harbinger yesisindo eseqile nembangela yobunzima ekulawuleni ukudla.
Umbono we-Glycemic Index
I-GI iyindlela yokuhlola etholakala emandleni. Ezifundweni ezahlukahlukene, ushukela noma isinkwa esimhlophe kwakusetshenziswa njengomkhiqizo wokulawula. Abahlanganyeli badle inani elithile lokudla okufanayo. Ukukala ushukela wegazi, abacwaningi bagxile kuma-gramu angama-50 ama-carbohydrate agayekayo, hhayi umthamo wokudla uqobo. Isibonelo, ama-280 g wamazambane no-80 g we-groats we-buckwheat ngamunye aqukethe i-50 g yama-carbohydrate agayekayo, ngaphandle kwe-fiber. Ngemuva kwalokho, izifundo zilinganise i-glucose yegazi lazo futhi zaqhathanisa ukuthi likhuphuke kangakanani izinga lalo maqondana noshukela. Lokhu kwakha isisekelo senkomba ye-glycemic.
Izifundo zakamuva zethule umqondo weGlycemic Load, obonisa kakhulu umphumela emzimbeni wokudla okuthile. Ngokungafani nenkomba, ikuvumela ukuthi uhlole ingxenye ethile, futhi ayigxili kokungabonakali okungu-50 g.
I-GI nokusutha
Ucwaningo emuva kuma-2000s lukhombisile ukuthi i-GI inomthelela omncane ekusuthweni kunalokho obekucatshangwa ngaphambili. Izici zokugcwala zifakiwe: amaprotheni, amafutha, i-fiber namandla wamandla okudla.
Amaprotheni athatha isikhathi eside ukugaya, okukuvumela ukuthi ugcine umuzwa okhululekile wokugcwala. Amafutha anciphisa ukumuncwa kwezakhi zomzimba futhi asiza ekugcineni ukusutha kwesikhathi eside. I-Fiber idala ivolumu, futhi ukwelula isisu ngomshini kuyisici sokusutha.
Ngokuya ngamandla kagesi, qhathanisa amagremu angama-40 amakhukhi e-oat kanye no-50 gramu we-oatmeal. Okuqukethwe kwekhalori kuyafana, kepha inani lama-calories ngegram ngalinye lomkhiqizo nevolumu lihlukile. Ngokufanayo, ama-200 g wamagilebhisi no-50 g wezithelo zomvini omisiwe anenani elifanayo lama-calories, kepha amandla ahlukile wamandla, ngokulandelana, agcwele ngezindlela ezahlukahlukene.
Kunconywa ukukhumbula nge-insulin kanye nenkomba ye-glycemic isikhathi eside ngaphandle kokudla. I-glucose egazini eliphansi ibambezela ukuqala kokusutha, yingakho abantu bejwayele ukudla ngokweqile ngemuva kwesikhathi sendlala, ngakho-ke kunconywa ukuthi badle ukudla okuncane futhi bangakudli ukudla ukuze balawule isifiso sokudla.
I-insulin ne-GI zibaluleke kakhulu kubantu abakhuluphele nabanesifo sikashukela. Ukukhuluphala kunciphisa ukuzwela kwe-insulin. Uma ufuna ukunciphisa isisindo, ngeke nje ulawule umuzwa wokusutha, kodwa futhi nezinga likashukela egazini lakho - khetha ukudla nge-GI ephansi.
Izindlela zokulawula i-GI
Inkomba yokudla ye-glycemic ingathonywa. Usuvele uyazi ukuthi amaprotheni, amafutha kanye nefayibha kubambezela ukumuncwa kwezakhi - nazo zinganciphisa noma zenyuse i-GI. U-ayisikhilimu wandisa ushukela egazini ngaphansi kwesinkwa ngoba uqukethe amafutha, hhayi ama-carbohydrate kuphela.
Okusanhlamvu okuphelele kanye nokusanhlamvu okugcinwe igobolondo kune-GI encane kunemikhiqizo eyenziwe ngofulawa omhlophe kanye nezinhlamvu ezihlungiwe. Thenga isinkwa esiphelele okusanhlamvu, ama-crispbreads, i-durum pasta, i-oatmeal esikhundleni se-oatmeal, irayisi elinsundu esikhundleni sokumhlophe.
I-GI yemifino nezithelo ezintsha iphansi kunaleyo ephekiwe ngenxa yefayibha. Uma ugaya imifino, uyishise noma uyihlanze, ubhubhisa i-fiber yokudla - i-GI iyakhuphuka. Ngakho-ke, inkomba yamanqathe abilisiwe icishe ifane naleyo yesinkwa esimhlophe, namazambane abondiwe aphakeme kakhulu kunalawo amazambane abhakwe ezikhunjeni zawo.
Amaprotheni athatha isikhathi eside ukugaya ukwedlula ezinye izinto zokudla, ngakho izazi zokudla zincoma ukuthi kudliwe amaprotheni nama-carbohydrate ndawonye. Lokhu kuvumela hhayi kuphela ukulawula ukudla, kepha futhi nokunciphisa inkomba ye-glycemic yama-carbohydrate.
Uma ushiye inani elilinganiselwe loswidi ekudleni kwakho, ungadli esiswini esingenalutho, kodwa ngesidlo sakho esilinganiselayo. Izithako zalo zizokwehlisa ukugaya ukudla, zehlise i-GI yakho futhi ikunikeze umuzwa wokugcwala.
Inkomba ye-glycemic ayibalulekile kubantu abaphilile abanesisindo esijwayelekile nokuzwela kwe-insulin njengokulawula isifiso sokudla ngenkathi udla. Kufanele inakwe ngabantu abaphethwe ukukhuluphala nesifo sikashukela, ngoba ngezifo ezinjalo umuntu akakwazi ukuzenza ngokulawula ukusutha. Kubo bonke abantu, amatafula e-GI azoba ishidi lokukopela elihle ekukhetheni ukudla, kepha kubalulekile ukuqonda ukuthi ukudla ngokweqile kungadala ngisho nokudla okulungile kakhulu.