Kuyini Ukudla Kwenkomba Ye-Glycemic, Kwenziwa Kanjani? Imenyu yesampula

ukudla okunenkomba ye-glycemic, Kuwukudla okudalwe ukunciphisa isisindo ngokwamazinga kashukela egazini. Inkomba ye-glycemic kanye nomthwalo we-glycemic yinani elibekiwe ukuze kuvinjelwe amazinga kashukela egazini ukuthi akhuphuke emzimbeni.

IGlucose iwumthombo oyinhloko wamandla omzimba. Isetshenziswa njengophethiloli wobuchopho, imisipha nezinye izitho. I-glucose isethwe ku-100 futhi konke ukudla kukhonjiswe kulesi sici. 

Umgomo walokhu kudla ukwehlisa amazinga kashukela egazini nokugcina impilo yenhliziyo ukuze kusize ekulawuleni isisindo. Kuyasiza ukwehlisa isisindo ngenkathi kugcinwa inkomba ye-glycemic, i-cholesterol namazinga e-triglyceride egazini.

Ushukela ophezulu wegazi uhlotshaniswa nezimo zezempilo ezifana nesifo sikashukela, isifo senhliziyo, nokukhuluphala. Inhloso enkulu yalokhu kudla ukusiza ukuvimbela isifo sikashukela ngokulawula indlala.

Ama-carbohydrate kanye nokudla okunesitashi kunyusa amazinga kashukela egazini. Ngokuphambene, imifino, izithelo kanye nezinhlamvu eziphelele zigcina amazinga kashukela egazi elawulwa ngenkathi kukwenza uzizwe ulambile kamuva.

Ukunciphisa umzimba ngenkomba ye-glycemic yokudla Ingozi yesifo sikashukela kanye nezifo ezingelapheki iyancipha.

inkomba ye-glycemic (GI), ihlukanisa ukudla okunama-carbohydrate anyusa amazinga kashukela egazini. Ama-carbohydrate amahle agaywe kancane anenkomba ephansi ye-glycemic futhi akugcina ugcwele isikhathi eside. Ama-carbohydrate amabi anenkomba ephezulu ye-glycemic.

Inkomba ye-glycemic iyahlukahluka ngokuya ngokucubungula ukudla. Ngokwesibonelo; Ijusi yesithelo inenkomba ye-glycemic ephezulu kunesithelo. Amazambane agayiwe anenkomba ephezulu ye-glycemic kunamazambane abhakiwe.

Ukudla okupheka nakho kuphakamisa inkomba ye-glycemic. I-pasta ephekiwe inenkomba ephezulu ye-glycemic kune-pasta eluhlaza.

Ngakho-ke, kuyadingeka ukwazi ukuthi inkomba ye-glycemic yokudla iwathinta kanjani amazinga kashukela egazini.

Izinto Ezithinta Inkomba Ye-Glycemic Yokudla

Kunezici eziningi ezingathinta inani le-glycemic lokudla noma isidlo, kufaka phakathi:

Uhlobo lukashukela oluqukethe

Kunombono oyiphutha wokuthi wonke ushukela unenkomba ye-glycemic ephezulu. Inkomba ye-glycemic kashukela isuka ku-23 ku-fructose iye ku-105 ku-maltose. Ngakho-ke, inkomba ye-glycemic yokudla incike ngokwengxenye ohlotsheni lukashukela oluwuqukethe.

Isakhiwo sesitashi

Isitashi yi-carbohydrate equkethe ama-molecule amabili - i-amylose ne-amylopectin. I-Amylose inzima ukugaya, kuyilapho i-amylopectin igayeka kalula. Ukudla okunokuqukethwe okuphezulu kwe-amylose kunenkomba ephansi ye-glycemic.

carbohydrate

Izindlela zokucubungula ezifana nokugaya nokugingqa ziphazamisa ama-amylose nama-amylopectin ama-molecule, okwandisa inkomba ye-glycemic. Ngokuvamile, ukudla okugayiwe kunenkomba ephezulu ye-glycemic.

Ukwakheka kwezakhi

Ukwengeza amaprotheni noma amafutha ekudleni kunganciphisa ukugaya futhi kusize ukunciphisa impendulo ye-glycemic ekudleni.

Indlela yokupheka

Izindlela zokulungiselela nezindlela zokupheka zithinta inkomba ye-glycemic. Ngokuvamile, lapho ukudla kuphekwa isikhathi eside, ushukela wakho ugayeka ngokushesha futhi umuncwe, ngaleyo ndlela andise inkomba yakho ye-glycemic.

Ukuvuthwa

Isithelo esingavuthiwe siqukethe ama-carbohydrate ayinkimbinkimbi aphenduka abe ushukela njengoba isithelo sivuthwa. Ukuvuthwa kwesithelo kuphakamisa inkomba yaso ye-glycemic. Isibonelo, ubhanana ongavuthiwe unenkomba ye-glycemic engama-30, kanti ubhanana ovuthiwe unenkomba ye-glycemic engu-48.

Labo abalandela ukudla okunenkomba ye-glycemic;

- Angakwazi ukunciphisa umzimba ngendlela enempilo.

 - Ngokudla ukudla okunempilo, ulondoloza impilo yakhe evamile.

 - Igcina amanani kashukela njengengxenye yohlelo lokwelapha isifo sikashukela.

Ukunciphisa Isisindo Ngokudla Kwenkomba Ye-Glycemic Ephansi

Njengoba kushiwo ngenhla, inkomba ye-glycemic yokudla ihlukaniswa ngokuya ngokuthi iwathinta kanjani amazinga kashukela egazini. Ukudla kunomthelela omkhulu emazingeni kashukela egazini. Ngakho-ke, amazinga ama-carbohydrate ukudla okunawo ahluka kusuka ku-0 kuye ku-100.

Ukudla kwe-glycemic indexUngadli ukudla okunenkomba ephezulu ye-glycemic. Ukudla neziphuzo ezinenkomba ephezulu ye-glycemic zigaywa ngokushesha, ngakho zikhuphula ushukela wegazi ngokushesha okukhulu.

Ngemva kokungenisa, ziwa ngokuzumayo. Ukudla okunenkomba ye-glycemic ephansi kuhlala isikhathi eside emgudwini wokugaya ukudla. Ngakho, basiza ukulawula isifiso sokudla ngenkathi belahlekelwa isisindo. Ngokulinganisa ushukela wegazi ukumelana ne-insulin vimbela ukwakheka kwabo.

I-Glycemic Index Diet kanye Nokuzivocavoca

Ukuzivocavoca kanye nokudla kuzosheshisa ukuncipha kwesisindo. Yenza ukuzivocavoca okumaphakathi amahora ama-3 ngesonto.

Izinzuzo Zenkomba Ye-Glycemic Diet

Ukudla kwe-glycemic index kunciphisa ingozi yezifo ezinzima.

Ukubala ama-calories

Asikho isidingo sokubala ama-calories futhi unciphise izingxenye ngenkathi udla. Kufanele udle ngokulawula amanani wenkomba ye-glycemic yokudla. Ungakha imenyu ecebile yokudla.

Ukusutha

Ukudla okunenkomba ephansi ye-glycemic njengezithelo, imifino kanye nokusanhlamvu kukugcina ugcwele isikhathi eside ngenxa yokuqukethwe kwakho kwe-fiber ephezulu.

neminye

Ukudla kwe-glycemic index Kuyasiza ukwehlisa isisindo ngesikhathi esimaphakathi nesifushane.

izinzuzo zenhliziyo nemithambo yegazi

Abanye abacwaningi Ukudla kwe-glycemic indexUcabanga ukuthi umuthi wehlisa i-cholesterol embi egazini futhi ukhulise i-cholesterol enhle.

Isifo sikashukela

Ukudla kwe-glycemic index Iwusizo kakhulu kubantu abafuna ukulawula amazinga kashukela egazini. Ukudla okunenkomba ye-glycemic ephansi kunciphisa ingozi yesifo sikashukela ngoba kugcina amazinga kashukela egazini esezingeni elifanayo.

Izinhlangothi Ezingezinhle Zokudla Kwenkomba Ye-Glycemic

Ukudla kwe-glycemic index Alinawo umsoco. Ukuntuleka kokudla okunamafutha nokudla okunoshukela kungabeka engcupheni imizamo yokwehlisa isisindo.

inkomba ye-glycemic ephansi Ukulandelela ukudla kwakho kungaba nzima. Akunakwenzeka ukuthola inkomba ye-glycemic yokudla ngakunye. Lokhu kungase kudide abanye, ngoba awekho amanani wenkomba ye-glycemic ekudleni okupakishiwe.

Amanani wenkomba ye-glycemic wokudla avumelekile uma ukudla kudliwa yedwa. Lapho kudliwa nokunye ukudla, inkomba ye-glycemic ingashintsha. Ngakho-ke, ukulinganisa inkomba ye-glycemic yokunye ukudla akulula.

Yini Ongayidla Kwinkomba Ye-Glycemic?

ukudla okunenkomba ephansi ye-glycemicAsikho isidingo sokubala amakhalori noma ulandelele ama-macronutrients afana namaprotheni, amafutha, nama-carbohydrates.

Ukudla kwe-glycemic indexKuyadingeka ukuthi ushintshe ukudla okunenkomba ye-glycemic ephezulu okudlayo nezinye izindlela ezinenkomba ephansi ye-glycemic.

Kuningi ukudla okunempilo nokunomsoco ongakhetha kukho. ukudla okunenkomba ephansi ye-glycemicNgenkathi wenza lokhu, kufanele udale imenyu yakho ekudleni ozokhetha ohlwini olungezansi:

isinkwa

Okusanhlamvu okuphelele, i-multigrain, isinkwa se-rye

okusanhlamvu kwasekuseni

Ama-oat kanye nama-bran flakes

isithelo

I-apula, i-strawberry, ibhilikosi, ipentshisi, iplamu, ipheya, i-kiwi, utamatisi nokunye

imifino

Izaqathi, i-broccoli, ukholifulawa, isilimo esidliwayo esinamagatsha anamanzi, i-zucchini nokunye

Imifino enesitashi

Ubhatata, ummbila, amazambane abilisiwe, i-squash yasebusika

ugaye

Udali, uphizi, ubhontshisi, ubhontshisi wezinso nokunye

I-pasta nama-noodle

I-pasta nama-noodle

irayisi

I-Basmati nerayisi elinsundu

okusanhlamvu

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

Ubisi nemikhiqizo yobisi

Ubisi, ushizi, iyogathi, ubisi lukakhukhunathi, ubisi lwesoya, ubisi lwe-almond

Ukudla okulandelayo kuqukethe ama-carbohydrate amancane noma awanawo ngakho-ke akunalo inani lenkomba ye-glycemic. Lokhu kudla ukudla okunenkomba ye-glycemic ephansiangayinqoba.

izinhlanzi nezilwane zasolwandle

I-salmon, i-trout, i-tuna, ama-sardine nama-shrimp 

Eminye imikhiqizo yezilwane

Inyama yenkomo, inkukhu, iwundlu namaqanda

Amantongomane

njengama-alimondi, ama-cashews, ama-pistachio, ama-walnuts namantongomane e-macadamia

Amafutha namafutha

Amafutha omnqumo, ibhotela kanye nokwatapheya

Amakhambi nezinongo

Njengegalikhi, i-basil, i-dill, usawoti kanye nopelepele

Yikuphi ukudla okungenakudliwa kunkomba ye-glycemic?

ukudla okunenkomba ephansi ye-glycemicNakanjani akukho okunqatshelwe. Kodwa-ke, zama ukushintsha ukudla okune-GI ephezulu ngokukhetha okune-GI ephansi noma nini lapho kungenzeka:

isinkwa

isinkwa esimhlophe, bagel

okusanhlamvu kwasekuseni

Ama-oats asheshayo, okusanhlamvu

Imifino enesitashi

Amazambane athosiwe, amazambane agayiwe osheshayo

Ubisi lwe-herbal

Ubisi lwelayisi nobisi lwe-oat

isithelo

ikhabe

Ukudla okulula okunosawoti

Ama-crackers, amaqebelengwane elayisi, ama-pretzels, ama-corn chips

Amakhekhe nezinye izinto ezibhakwayo

Amakhekhe, ama-scones, ama-muffin, amakhukhi, ama-waffles

Imenyu Yesampula Yokudla Yenkomba Ye-Glycemic

Ukudla kwe-glycemic index Kufanele ukhethe ukudla okunenkomba ephansi ye-glycemic lapho udala imenyu nge Uma uzosebenzisa ukudla okune-GI ephezulu, kudle ngokudla okune-GI ephansi ukuze ulinganisele.

Imenyu inikezwe njengesibonelo ukunikeza umbono. Ungashintsha ukudla okukumenyu ngokudla okulingana ngokunaka inani lenkomba ye-glycemic.

Uhlu Lokudla Lwenkomba Ye-Glycemic

ibhulakufesi

1 ucezu lwesinkwa esigcwele okusanhlamvu

2 isipuni se-peanut butter

1 ingilazi yejusi yewolintshi

Ukudla okulula

1 ingxenye yesithelo (ipheya)

Isidlo sasemini

2 ucezu lwesinkwa se-rye

4 izingcezu ze-steak

Imifino efana notamatisi, iklabishi, ama-radishes

Ukudla okulula

1 ucezu lukashizi omhlophe

8 amabhisikidi okusanhlamvu

1 amahhabhula aphakathi nendawo

Isidlo sakusihlwa

Izinhlanzi ezimhlophe ezibhakiwe

2 amazambane abhakiwe

Isaladi nesipuni esingu-1 sikalamula

1 indishi yeyogathi ye-dessert

Ngenxa yalokho;

Ukulawula izinga likashukela egazini Ukudla kwe-glycemic index esebenzayo. Njenganoma yiluphi uhlelo lokudla, kuyasiza ukubonana nodokotela ngaphambi kokuqala lokhu kudla.