Yintoni iSalathisi seGlycemic yokutya, senziwa njani? Isampulu yeMenyu

ukutya kwe-glycemic index, Kukutya okwenzelwe ukunciphisa umzimba ngokwamanqanaba eswekile yegazi. Isalathisi se-glycemic kunye nomthwalo we-glycemic lixabiso elimiselweyo ukukhusela amanqanaba eshukela egazi ekukhuphukeni emzimbeni.

IGlucose ngowona mthombo wamandla womzimba. Isetyenziswa njengamafutha yingqondo, izihlunu kunye namanye amalungu. I-glucose ibekwe kwi-100 kwaye zonke ukutya zifakwe kule nqaku. 

Injongo yale ndlela yokutya kukunciphisa amanqanaba eswekile yegazi kunye nokugcina impilo yentliziyo ukunceda ukulawula ubunzima. Inceda ukunciphisa umzimba ngelixa igcina i-glycemic index, i-cholesterol kunye namanqanaba e-triglyceride egazini.

Iswekile yegazi ephezulu idityaniswa neemeko zempilo ezifana nesifo seswekile, isifo sentliziyo, kunye nokutyeba. Eyona njongo yale ndlela yokutya kukunceda ukuthintela isifo seswekile ngokulawula indlala.

Iicarbohydrate kunye nokutya okunesitatshi kuyawanyusa amanqanaba eswekile yegazi. Ngokwahlukileyo, imifuno, iziqhamo kunye neenkozo ezipheleleyo zigcina amanqanaba eshukela egazi phantsi kolawulo ngelixa uziva ulambile kamva.

Ukunciphisa umzimba kunye ne-glycemic index yokutya Umngcipheko wesifo sikashukela kunye nezifo ezingapheliyo ziyancipha.

isalathisi se-glycemic (GI), ihlela ukutya okunekhabhohayidrethi ezinyusa amaqondo eswekile yegazi. I-carbohydrates egayiweyo kancinane ikwisalathiso se-glycemic esezantsi kwaye ikugcina ugcwele ixesha elide. I-carbohydrates embi inesalathisi esiphezulu se-glycemic.

Isalathiso se-glycemic index siyahluka ngokwenkqubo yokutya. Umzekelo; Ijusi yesiqhamo inesalathisi esiphezulu se-glycemic kunesiqhamo. Iitapile ezicujiweyo zine-glycemic index ephezulu kuneitapile ezibhakiweyo.

Ukutya kokupheka kwakhona kuphakamisa isalathisi se-glycemic. I-pasta ephekiweyo inesalathisi esiphezulu se-glycemic kune-pasta eluhlaza.

Ngoko ke, kuyimfuneko ukwazi ukuba isalathisi se-glycemic sokutya sichaphazela njani amanqanaba eswekile yegazi.

Izinto ezichaphazela iSalathiso seGlycemic kuKutya

Kukho izinto ezininzi ezinokuchaphazela ixabiso le-glycemic lokutya okanye isitya, kuquka:

Uhlobo lweswekile luqulethe

Kukho ukungaqondi kakuhle ukuba zonke iiswekile zinezinga eliphezulu le-glycemic index. Isalathisi se-glycemic seshukela sisuka kwi-23 ye-fructose ukuya kwi-105 ye-maltose. Ngoko ke, i-glycemic index yokutya ixhomekeke kwinxalenye yohlobo lweswekile equlethwe kuyo.

Ubume bestatshi

Isitashi yi-carbohydrate equkethe iimolekyuli ezimbini - i-amylose kunye ne-amylopectin. I-Amylose kunzima ukuyicola, ngelixa i-amylopectin igaywa lula. Ukutya okunomxholo ophezulu we-amylose kunesalathisi esisezantsi se-glycemic.

ekudleni

Iindlela zokucubungula ezifana nokugaya kunye nokuqengqeleka ziphazamisa i-amylose kunye ne-amylopectin iamolekyu, ukwandisa i-glycemic index. Ngokuqhelekileyo, ukutya okucutshungulwayo kunesalathisi esiphezulu se-glycemic.

Ukwakhiwa kwezondlo

Ukongeza iprotheni okanye amafutha kwisidlo kunokunciphisa ukugaya kunye nokunceda ukunciphisa impendulo ye-glycemic kwisidlo.

Indlela yokupheka

Ukulungiselela kunye neendlela zokupheka zichaphazela isalathisi se-glycemic. Ngokuqhelekileyo, ukutya okude kuphekwe, ngokukhawuleza iswekile yayo igaywa kwaye ifakwe, ngaloo ndlela ikwandisa i-glycemic index.

Ukuqola

Iziqhamo ezingavuthwanga zinecarbohydrates entsonkothileyo ezijika zibe yiswekile njengoko isiqhamo sivuthwa. Ukuvuthwa kweziqhamo kuphakamisa isalathisi sayo se-glycemic. Ngokomzekelo, ibhanana engavuthwanga ine-glycemic index ye-30, ngelixa ibhanana elivuthiweyo line-glycemic index ye-48.

Abo balandela ukutya kwe-glycemic index;

- Uyakwazi ukunciphisa umzimba ngendlela enempilo.

 - Ngokutya ukutya okusempilweni, ugcina impilo yakhe yonke.

 - Igcina amaxabiso eswekile yegazi njengenxalenye yesicwangciso sonyango lweswekile.

Ukwehla kobunzima ngeSalathisi seGlycemic esezantsi

Njengoko kukhankanyiwe ngasentla, i-glycemic index yokutya ihlelwa ngokwendlela echaphazela ngayo amanqanaba eshukela egazi. Ukutya kunempembelelo enkulu kumanqanaba eswekile yegazi. Ke ngoko, amanqanaba ekhabhohayidrethi ukutya okunawo alinganiswa ukusuka kwi-0 ukuya kwi-100.

ukutya kwe-glycemic indexMusa ukutya ukutya okuphezulu kwe-glycemic index. Ukutya kunye neziphuzo ezine-index ephezulu ye-glycemic zigaywa ngokukhawuleza, ngoko ziphakamisa iswekile yegazi ngokukhawuleza.

Emva kokungeniswa, ziwela ngokukhawuleza. Ukutya okuphantsi kwe-glycemic index kuhlala kwindawo yokugaya ixesha elide. Ngaloo ndlela, bancedisa ukulawula ukutya ngelixa belahlekelwa ubunzima. Ngokulinganisa iswekile yegazi ukumelana ne-insulin ukuthintela ukubunjwa kwabo.

ISalathiso seGlycemic Ukutya kunye nokuzilolonga

Ukuzivocavoca kunye nokutya kuya kukhawulezisa ukunciphisa umzimba. Yenza umthambo ophakathi kwiiyure ezi-3 ngeveki.

Izinto eziluncedo kwiSalathisi seGlycemic yokutya

ukutya kwe-glycemic index kunciphisa umngcipheko wezifo ezinzulu.

Ukubala iikhalori

Akukho mfuneko yokubala iikhalori kwaye unciphise iinxalenye ngelixa usitya. Kuya kufuneka utye ngokulawula amaxabiso esalathiso se-glycemic wokutya. Unokwenza imenyu ecebileyo yokutya.

Ukuhlutha

Ukutya okune-glycemic index ephantsi njengeziqhamo, imifuno kunye neengqolowa ezipheleleyo zikugcina ugcwele ixesha elide ngenxa ye-fiber ephezulu.

elwe

ukutya kwe-glycemic index Inceda ukunciphisa umzimba kwixesha eliphakathi nelifutshane.

iinzuzo zentliziyo

Abanye abaphandi ukutya kwe-glycemic indexUcinga ukuba iyeza liyayinciphisa i<em>cholesterol embi esegazini lize linyuse i<em>cholesterol entle.

diabetes

ukutya kwe-glycemic index Iluncedo kakhulu kubantu abafuna ukulawula amanqanaba eswekile yegazi. Ukutya okuphantsi kwe-glycemic index kunciphisa umngcipheko wesifo sikashukela kuba bagcina amanqanaba eshukela egazi kwinqanaba elifanayo.

Amacala aNegetive kwiSalathiso seGlycemic yokutya

ukutya kwe-glycemic index Ayinasondlo kakhulu. Ukunqongophala kokutya okunamafutha kunye neswekile kunokubeka emngciphekweni imizamo yokunciphisa umzimba.

isalathisi se-glycemic ephantsi Ukugcina umkhondo wokutya kwakho kunokuba nzima. Akunakwenzeka ukufumana isalathisi se-glycemic index yokutya nganye. Oku kunokudideka kwabanye, njengoko kungekho maxabiso esalathiso se-glycemic ekutyeni okupakishweyo.

Amaxabiso esalathiso se-glycemic wokutya ayasebenza xa ukutya kutyiwa yedwa. Xa idliwe kunye nokunye ukutya, isalathisi se-glycemic sinokutshintsha. Ngoko ke, ukuqikelela isalathisi se-glycemic sokunye ukutya akulula.

Yintoni ekufuneka uyitye kwiSalathisi seGlycemic?

ukutya okuphantsi kwe-glycemic indexAkukho mfuneko yokubala iikhalori okanye ulandelele i-macronutrients njengeprotheyini, amafutha kunye neecarbohydrates.

ukutya kwe-glycemic indexKuyimfuneko ukutshintsha ukutya kwe-glycemic index ephezulu oyidlayo kunye nezinye iindlela ezisezantsi ze-glycemic index.

Kukho ukutya okuninzi okunempilo nokunesondlo onokukhetha kuko. ukutya okuphantsi kwe-glycemic indexNgelixa usenza oku, kuya kufuneka udale imenyu yakho kokutya oya kukhetha kolu luhlu lungezantsi:

isonka

Ingqolowa epheleleyo, i-multigrain, isonka se-rye

iicereals sakusasa

I-oat kunye ne-bran flakes

isithelo

Iapile, iqunube, iapilkosi, ipesika, iplam, ipere, ikiwi, itumata nokunye

Imifuno

Iminqathe, i-broccoli, i-cauliflower, i-celery, i-zucchini kunye nokunye

Imifuno enesitatshi

Iitapile, umbona, amazambane abilisiwe, i-squash yasebusika

Iimbotyi

Iilentile, ii-ertyisi, iimbotyi, iimbotyi zezintso nokunye

I-Pasta kunye ne-noodles

I-Pasta kunye ne-noodles

irayisi

I-Basmati kunye nerayisi emdaka

cereals

I-quinoa, ibhali, i-couscous, i-buckwheat, i-semolina

Ubisi kunye neemveliso zobisi

Ubisi, itshizi, iyogathi, ubisi lwekhokhonathi, ubisi lwesoya, ubisi lwealmond

Ukutya okulandelayo kuqulethe i-carbohydrates encinci okanye akukho nto kwaye ngoko akukho xabiso le-glycemic index. Oku kutya ukutya okuphantsi kwe-glycemic indexingayibetha.

intlanzi kunye nokutya kwaselwandle

I-salmon, i-trout, i-tuna, i-sardines kunye ne-shrimp 

Ezinye iimveliso zezilwanyana

Inyama yenkomo, inkukhu, imvana kunye namaqanda

Amantongomane

njengeeamangile, iicashews, iipistachios, iiwalnuts, namandongomane e<em>macadamia

Amafutha kunye namafutha

Ioli yeoli, ibhotela kunye ne-avocado

Imifuno kunye neziqholo

Njengegalikhi, basil, idill, ityuwa kunye nepepile

Kukuphi ukutya okungenakudliwa kwi-index ye-glycemic index?

ukutya okuphantsi kwe-glycemic indexNgokuqinisekileyo akukho nto yalelweyo. Nangona kunjalo, zama ukutshintsha ukutya okune-GI ephezulu kunye neendlela ezisezantsi ze-GI xa kunokwenzeka:

isonka

isonka esimhlophe, bagel

iicereals sakusasa

I-oats ngokukhawuleza, i-cereal

Imifuno enesitatshi

Iifries zaseFransi, iitapile ezicujiweyo ngoko nangoko

Ubisi lwezityalo

Ubisi lwelayisi kunye nobisi oat

isithelo

ikhabe

Amashwamshwam anetyuwa

Iicrackers, iikeyiki zerayisi, iipretzels, iitshiphusi zombona

Iikeyiki kunye nezinye izinto ezibhakiweyo

Iipastries, ii-scones, iimuffins, iicookies, iiwaffles

Imenyu yeSampulu yeSampulu seGlycemic yokutya

ukutya kwe-glycemic index Kufuneka ukhethe ukutya kunye nesalathisi esisezantsi se-glycemic xa udala imenyu nge Ukuba uza kusebenzisa ukutya okune-GI ephezulu, kutye ngokutya okune-GI ephantsi ukuze ulungelelanise.

Imenyu inikwe njengomzekelo ukunika umbono. Unokutshintsha ukutya kwimenyu kunye nokutya okulinganayo ngokubeka ingqalelo kwixabiso le-glycemic index.

Uluhlu lweGlycemic Diet

kwasekuseni

Izilayi ezi-1 zesonka esipheleleyo

2 isipuni se-peanut butter

I-1 iglasi yejusi ye-orange

I-snack

1 inxalenye yesiqhamo (ipere)

Isidlo sasemini

2 isilayi sesonka se-rye

4 izilayi ze-steak

Imifuno efana neetumato, ikhaphetshu, radishes

I-snack

1 isilayi seshizi emhlophe

8 iibhiskithi ezipheleleyo

Ii-apile ezi-1 eziphakathi

Isidlo sangokuhlwa

Iintlanzi ezimhlophe ezibhakiweyo

Iitapile ezi-2 ezibhakiweyo

Isaladi kunye ne-1 tablespoon ye-lemon

1 isitya se yogurt kwi dessert

Ngenxa yoko;

Ukulawula inqanaba leswekile yegazi ukutya kwe-glycemic index esebenzayo. Njengaso nasiphi na isicwangciso sokutya, kuluncedo ukudibana nogqirha ngaphambi kokuba uqale oku kutya.