Okuqukethwe
I-insulin ye-hormone ikhiqizwa ama-pancreas ngokuphendula ukudla. Isiza umzimba ukuthi usebenzise amandla atholakala ekudleni ngokuhambisa izakhamzimba kumaseli. Lapho umgudu wokugaya ukudla uhlukanise ama-carbohydrate abe yi-glucose, i-insulin iqondisa i-glucose ezindaweni zokugcina - i-muscle glycogen, i-glycogen yesibindi, nezicubu ze-adipose.
Vuma, kungaba kuhle uma imisipha yethu idla ama-carbohydrate, kodwa i-insulin ayinandaba ukuthi izoyithumela kuphi. Abantu abancane bangazuza kulokhu ngokugqugquzela ukukhiqizwa kwayo ngemva kokuzivocavoca ukuze bakhe imisipha, kodwa abantu abakhuluphele kufanele bagcine amazinga abo ale hormone ye-anabolic ezinzile isikhathi esiningi.
I-insulin isebenza emzimbeni
I-insulin akufanele yesabe, ngoba ngaphezu kwemisebenzi yayo ye-anabolic (ukwakha amangqamuzana emisipha namafutha), ivimbela ukuwohloka kwamaprotheni emisipha, ivuselela ukuhlanganiswa kwe-glycogen, futhi iqinisekise ukulethwa kwama-amino acid emisipha. Umsebenzi wawo oyinhloko ukugcina izinga likashukela egazini eliphephile.
Izinkinga ziqala lapho ukuzwela kwe-insulin kuncipha. Ngokwesibonelo, umuntu uvame ukudla amaswidi futhi akhuluphale. Uthola amafutha hhayi ngenxa ye-insulin, kodwa ngenxa yokweqile kwamakholori, kodwa emzimbeni wakhe i-insulin ihlale isezingeni eliphezulu - uhlala engena ekulweni noshukela wegazi, ezama ukuwehlisa ezingeni eliphephile. Ukukhuluphala ngokwako kubeka umthwalo emzimbeni futhi kushintsha ukwakheka kwe-lipid egazini, kodwa ukwanda kokukhiqizwa kwe-insulin kuthinta amanyikwe ngendlela yokuthi amaseli awo alahlekelwe ukuzwela kuwo. Yile ndlela isifo sikashukela sohlobo lwe-XNUMX esikhula ngayo. Yebo, lokhu akwenzeki evikini noma amabili, kodwa uma ukhuluphele futhi uma usebenzisa kabi amaswidi, usengozini.
Ukwanda kokukhiqizwa kwe-insulin kuvimbela ukuwohloka kwezitolo zamafutha zangaphakathi. Uma nje kuningi, ngeke ulahlekelwe isisindo. Futhi kunciphisa ukusetshenziswa kwamafutha njengomthombo wamandla ngokuphazamisa umzimba kuma-carbohydrate. Lokhu kuhlobana kanjani nokudla? Ake sicabangele.
Izinga le-insulin kanye nokudla
Umzimba ukhiqiza i-insulin ngenxa yokudla. Kunemiqondo emithathu esiza ukulawula amazinga - inkomba ye-glycemic (GI), umthwalo we-glycemic (GL), ne-insulin index (AI).
Inkomba ye-glycemic inquma ukuthi ushukela wegazi lakho ukhuphuka kanjani ngemuva kokudla ukudla okunama-carbohydrate. Uma inkomba iphakeme, ushukela ukhuphuka ngokushesha futhi umzimba ukhiqiza i-insulin eyengeziwe. Ukudla okune-GI ephansi kuvame ukuba ne-fiber ephezulu (izinhlamvu eziphelele, imifino, nemifino engenasitashi), kuyilapho ukudla okune-GI ephezulu kuvame ukuba ne-fiber ephansi (okusanhlamvu okugayiwe, amazambane, amaswidi). Ngakho-ke, elayisi elimhlophe, i-GI ingama-90, kanye nelayisi elinsundu - 45. Ngesikhathi sokwelashwa okushisa, i-fiber yokudla iyabhujiswa, okwandisa i-GI yomkhiqizo. Isibonelo, i-GI yezaqathi eziluhlaza ingama-35, kanti izaqathi ezibilisiwe zingama-85.
Umthwalo we-glycemic uvumela ukuthi wazi ukuthi ukuphakelwa okuthile kokudla okunama-carbohydrate kuzowuthinta kanjani umzimba. Ososayensi abavela e-Harvard bathole ukuthi lapho kunikezwa ama-carbohydrates kukhulu, kuyanda ukwanda kwe-insulin. Ngakho-ke, lapho uhlela ukudla, kufanele ulawule izingxenye.
Ukubala umthwalo, ifomula isetshenziswa:
(Umkhiqizo we-GI / 100) x I-Carbohydrate Ngokukhonza ngakunye.
I-GN ephansi - kufika ku-11, okuphakathi - kusuka ku-11 kuya ku-19, phezulu - kusuka ku-20.
Isibonelo, i-50 g ejwayelekile yokuphakelwa kwe-oatmeal iqukethe ama-carbohydrate angama-32,7. I-GI ye-oatmeal ingu-40.
(40/100) x 32,7 = 13,08 - isilinganiso se-GN.
Ngokufanayo, sibala ingxenye ye-ayisikhilimu ye-ayisikhilimu 65 g. Inkomba ye-glycemic ye-ayisikhilimu engu-60, ingxenye engu-65 g, ama-carbohydrate ngengxenye 13,5.
(60/100) x 13,5 = 8,1 - i-HP ephansi.
Futhi uma ngokubala sithatha ingxenye ephindwe kabili ye-130 g, khona-ke sithola i-17,5 - eduze ne-GN ephezulu.
Inkomba ye-insulin ibonisa ukuthi le hormone ikhuphuka kanjani ekuphenduleni ukusetshenziswa kokudla okunamaprotheni. I-AI ephakeme kakhulu itholakala emaqandeni, ushizi, inyama yenkomo, inhlanzi kanye nobhontshisi. Kodwa khumbula ukuthi le hormone ibandakanyeka kukho kokubili ukuthuthwa kwama-carbohydrate kanye nokuthuthwa kwama-amino acid. Ngakho-ke, le parameter kufanele ikhunjulwe ngabantu abanesifo sikashukela. Kokunye, akubalulekile kangako.
Yiziphi iziphetho esingafinyelela kuzo kulokhu?
Ukudla okunenkomba ephansi ye-glycemic ngeke nje kunciphise ukukhiqizwa kwe-insulin, kodwa futhi kuzoqinisekisa ukusuthiswa isikhathi eside ngenxa yokuqukethwe kwe-fiber. Ukudla okunjalo kufanele kube isisekelo sokudla okwehlisa isisindo.
Ukukhumula i-fiber nokupheka kukhulisa i-GI yokudla lapho i-fiber ekudleni kanye nokuba khona kwamafutha kunciphisa ukumuncwa kokudla. Lapho ukumuncwa kuhamba kancane, kwehla izinga likashukela egazini kanye nokukhiqizwa kwe-insulin ephansi. Zama ukudla amaprotheni nama-carbohydrate ndawonye, ungagwemi imifino futhi ungesabi amafutha.
Kubalulekile ukulawula izingxenye. Uma ingxenye inkulu, umthwalo kumanyikwe uba mkhulu futhi yilapho umzimba ukhiqiza i-insulin eyengeziwe. Kulokhu, ukudla okuyingxenye kungasiza. Ngokudla kancane, uzogwema umthwalo ophezulu we-glycemic kanye nokwanda kwama-hormone.
Ukweqisa kwanoma yikuphi ukudla kubangela ukukhuluphala, futhi ukukhuluphala ngokuvamile kuyimbangela yesifo sikashukela. Kufanele udale ukushoda kwekhalori ekudleni kwakho, ulinganise ukudla kwakho futhi ulawule ikhwalithi kanye nenani lama-carbohydrates kuwo. Abantu abangezwani kahle ne-insulin kufanele badle ama-carbohydrate ambalwa, kodwa badle amaprotheni namafutha amaningi kumakhalori abo.
Ungakwazi ukunquma ukuzwela kwakho ngokuzithoba. Uma ngemuva kwengxenye enkulu yama-carbohydrate uzizwa unamandla futhi unamandla, khona-ke umzimba wakho uvame ukukhiqiza i-insulin. Uma uzizwa ukhathele futhi ulambile ngemva kwehora, khona-ke imfihlo yakho yanda - kufanele unake kakhulu ekudleni kwakho.
Ukushoda kwekhalori, ukudla okuhlukanisiwe, ukukhetha ukudla okune-GI ephansi, ukulawulwa kwengxenye kanye nokulawulwa kwama-carbohydrate kuzogcina amazinga e-insulin ezinzile futhi ehle isisindo ngokushesha. Kodwa-ke, uma kukhona izinsolo zesifo sikashukela, kuyadingeka ukuthi ufune iseluleko sikadokotela ngokushesha.