Ukuletha uku-oda ukudla kwakho okunempilo, awukwazi ukukhohlwa mayelana nokudla okunekhalori, isisindo sabo, isilinganiso samaprotheni, amafutha, nama-carbohydrate, futhi ukwandise inani le-fiber. Konke kubonakala kubalwa ngakho. Kodwa kunesinye isici esingathinta kakhulu inqubo yokulahlekelwa isisindo kanye nempilo enhle inkomba ye-glycemic yokudla.
Inkomba ye-glycemic iyisilinganiso esinquma ukuthi ushukela wegazi wenyuka kanjani ngemuva kokudla umkhiqizo. Ngakho-ke, ungasebenzisa inkomba ye-glycemic ukuthola ukuthi ukudla kwakho kudliwa ngokushesha kangakanani i-metabolism, ngeke yini kube isithiyo ekwehleni kwesisindo futhi ube nophethiloli owanele kuze kube sekudleni kwakho okulandelayo.
Ukuncipha kwenkomba ye-glycemic, umkhiqizo ungcono, uzocwila ngokushesha, mancane amathuba okuthi uqonde okhalweni lwakho ngamasentimitha engeziwe. Futhi izindaba ezinhle eziyinhloko ukuthi inkomba ye-glycemic isivele icabangela imingcele efana nokuqukethwe kwe-fiber kanye ne-PFC isilinganiso. Imikhiqizo enenkomba ephansi kakhulu i-fiber kanye namaprotheni amaningi, amafutha, ama-carbohydrate yiyona ngxenye elungile kakhulu.
Ukubala inkomba ye-glycemic ngokwayo futhi akudingekile - abadla ukudla bahlukaniswe ngezigaba ezi-3: i-GI ephansi (10 kuya ku-40), ene-GI evamile (40-70), ne-GI ephezulu (> 70). Imikhiqizo yesigaba sokuqala ingadliwa nsuku zonke nganoma yiliphi inani, iqembu lesibili kufanele libe nomkhawulo, futhi elesithathu lifakwe ngezikhathi ezithile kumenyu yakho.
Ukudla okune-GI ephansi: irayisi elinsundu, ulethisi, imifino, izaqathe, beet, amakhowe, ubhontshisi, uphizi oluhlaza, iminqumo, ukhukhamba, zucchini, amakinati, udali, ubhontshisi, anyanisi, asparagus, iklabishi, chili, broccoli, isitshalo seqanda, isilimo esidliwayo esinamagatsha anamanzi, ujinja, cherry, Mandarin, i-orange, ibhilikosi, ukhukhunathi, amagilebhisi, imvubelo, ubisi.
Imikhiqizo ene-GI emaphakathi: irayisi elide lokusanhlamvu, i-oatmeal, i-pasta, isinkwa sikakolweni, ufulawa kakolweni, amazambane, i-pizza, i-sushi, amabhisikidi, ushokoledi omnyama, i-marmalade, i-melon, uphayinaphu, ama-persimmons, omisiwe, u-ayisikhilimu, imayonnaise, imifino esemathinini.
Ukudla okune-GI ephezulu: irayisi elimhlophe, unyaluthi, i-semolina, i-pearl ibhali, i-sweet soda, ama-hamburgers, amabhisikidi, isinkwa esimhlophe, amakhekhe, ushukela, ama-chips, amazambane athosiwe, ama-corn flakes, ushokoledi wobisi, imigoqo kashokoledi, ama-waffles, okusanhlamvu, ubhiya, ama-popcorn, ikhabe, ithanga, amakhiwane, isitashi.