Ebitooke ne Carbohydrates: Ebikosa Ssukaali Mu Musaayi Gwo (Carbs mu Matooke)

Bw’oba ​​weeraliikirira ssukaali mu musaayi gwo, kikulu okumanya ebirungo ebiyitibwa carbohydrates ebiri mu mmere gy’olya. Mu ngeri ennyangu, ebirungo ebiyitibwa carbohydrates bye tulya bye bimenyaamenya emibiri gyaffe ne bifuuka ssukaali. Olwo ssukaali ono n’ayingira mu musaayi, n’alinnyisa ssukaali mu musaayi. Kino kiyinza okuba ekikulu ennyo eri omuntu alina embeera nga sukaali.

Ebitooke kitundu kya mmere yaffe ekyetaagisa, si bwe kiri? Ebitooke biwooma nga bifumbiddwa mu mafuta, nga bifumbiddwa, nga bisiikiddwa, nga bifumbiddwa... ne bw’obiteekateeka otya. Ebitooke ne bwe biba n’olususu, birimu ebiwuziwuzi bingi, kalori ntono, era birimu ebiriisa bingi nga vitamiini C, potassium, ne vitamiini B6. Naye bino byonna, amatooke mmere erimu sitaaki. Sitaaki era kika kya kaboni.

Ekizibu wano kiri nti wadde amatooke gatwalibwa nga "complex" oba "healthy" carbohydrate, emibiri gyaffe gitwala obudde butono nnyo okugagaaya. Kino kitegeeza nti ebirungo ebiyitibwa carbohydrates ebiri mu bitooke bikyusibwa mangu nnyo ne bifuuka ssukaali era amangu ago ne byongerwa mu musaayi gwaffe. Kino kireeta ssukaali okweyongera amangu mu musaayi (blood sugar spike).

Omuwendo gwa Glycemic Index kye ki?

Okutegeera engeri emmere erimu ebirungo ebizimba omubiri ng’amatooke gy’ekola mu mubiri gwaffe, kikulu okumanya glycemic index yaayo , oba GI mu bufunze.

Mu ngeri ennyangu, GI kipimo ky’amangu ebirungo ebiyitibwa carbohydrates mu mmere gye bilinnyisa ssukaali mu musaayi. Kiva ku 0 okutuuka ku 100.

• Emmere erimu GI omungi: Zino zigaaya mangu era zisitula mangu ssukaali mu musaayi. (Omuwendo 70-100)
• Emmere ya GI eya wakati: (omuwendo 55-69)
• Emmere erimu GI entono: Zino zigayika mpola. N’olwekyo, ssukaali ayongerwa mu musaayi mpolampola. (Omuwendo 55 oba wansi)

Lowooza ku kino, okunoonyereza okumu kulaga nti okulya ekikopo ky’amatooke kikwata ku ssukaali wo mu musaayi ng’okunywa ekibbo ky’ekyokunywa ekirimu ssukaali.

Ebyembi, amatooke gateekebwa mu kibinja ky’emmere erimu GI omungi . Okunoonyereza okumu kwalaga nti abakyala abatera okulya ebitooke ebingi, emikisa gy’okufuna ssukaali gyeyongera. Kale, buli kiseera okujjuza essowaani yo amatooke kitegeeza nti okaluubiriza okufuga ssukaali mu musaayi.

Wabula omuwendo gw’amatooke ogwa GI nagwo gwawukana okusinziira ku ngeri gye bifumbibwamu. Weetegereze ebyokulabirako bino.

Nga bw’olaba, emiwendo gino gyonna giri mu kiti kya High GI.

Omugugu gwa Glycemic kye ki?

Ekirala ekikulu ekipima obungi bw'emmere bw'egenda okulinnyisa ssukaali mu musaayi gwo ye glycemic load oba GL value .

Nga omuwendo gwa GI gupima amangu ssukaali bw’ayingira mu musaayi, omuwendo gwa GL gupima ssukaali bw’alinnya . Mu ngeri endala, omuwendo gwa GL gupima ekikolwa ku muwendo gwa ssukaali mu musaayi n’omuwendo gw’alya.

• GL enkulu: 20 oba okusingawo
• GL eya wakati: 11 - 19
• GL entono: 10 oba wansi

Okugeza, ekitooke kya Russet ekifumbiddwa kirina GL ya 33. Ekitooke ekyeru ekifumbe kirina GL ya 25. Emiwendo gino gyombi giri waggulu okusinga GL ya donut oba ekiwoomerera ng’omupiira gwa jelly.

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Kale kiki kye tusaanidde okukola? Tukomye okulya amatooke?

Nedda, tolina kulekera ddala kulya bitooke. Naye ssinga oteeka amatooke mu mmere yo buli kiseera, kiyinza okukuzibuwalira okufuga ssukaali mu musaayi. N’olwekyo kikulu okussa ekkomo ku bungi bw’amatooke g’olya . Ku lunaku lw’olya amatooke, kakasa nti olya kitono nnyo.

Ekirala, wano waliwo eby’okulya ebiwooma era ebirimu obulamu ebiyinza okudda mu kifo ky’amatooke.

• Ebitooke: Kozesa ebitooke mu kifo ky’amatooke aga bulijjo. Ebitooke ebifumbe birina GI nga 64. Wadde ng’ekyo kiri waggulu mu GI eya wakati, kikyali kirungi nnyo okusinga ebitooke ebifumbe, ebirina GI ya 111. Naye tojjuza ssowaani yo muwogo.
• Ebinyeebwa nga entangawuuzi, entangawuuzi, n’entangawuuzi:Zino era zikuwa sitaaki. Naye olw’okuba nazo zirimu ebiwuziwuzi ne puloteyina bingi, tezilinnyisa ssukaali mu musaayi gwo omulundi gumu.
• Empeke enzijuvu: Osobola okufuna ebirungo ebizimba omubiri okuva mu mmere ey’empeke nga brown rice oba quinoa. Bino tebiyongera ku ssukaali mu musaayi gwo.
• Kalittunsi: Bw’oba ​​oyagala amatooke agafumbiddwa, gezaako okufumba n’okusiimuula kalittunsi mu kifo ky’ekyo. Eno nkola nnungi nnyo nga erimu ebirungo ebitono ennyo ebiyitibwa carbohydrates.

Ensonga entonotono ey’enjawulo

Omuwendo gwa GI nagwo guyinza okwawukana okusinziira ku kika ky’ekitooke ky’olonze. Okutwalira awamu, amatooke aga waxy, gamba ng’amatooke amamyufu, galina omuwendo gwa GI ogwa wansi katono. Wabula amatooke amazungu agalimu sitaaki galina omuwendo gwa GI ogw’amaanyi ennyo.