Ukuba ukhathazekile ngamanqanaba eswekile egazini lakho, kubalulekile ukuba uqaphele iicarbohydrates ekutyeni okutyayo. Ngamafutshane, iicarbohydrates esizityayo zezona zinto imizimba yethu eziqhekezayo zibe yiswekile. Le swekile ingena egazini, inyuse amanqanaba eswekile egazini. Oku kunokuba luncedo kakhulu kumntu onesifo esifana nesifo seswekile.
Iitapile ziyinxalenye ebalulekileyo yokutya kwethu, akunjalo? Iitapile zimnandi ziphekwe kwioyile, zibilisiwe, ziqhotsiwe, zicoliwe... nokuba uzilungisa njani. Iitapile, nokuba zinolusu lwazo, ziphezulu kwifayibha, ziphantsi kwiikhalori, kwaye ziqulathe izondlo ezininzi ezifana nevithamini C, ipotassium, kunye nevithamini B6. Kodwa ngako konke oku, iitapile zikutya okunesitatshi. Isitatshi sikwaluhlobo lwecarbohydrate.
Ingxaki apha kukuba nangona iitapile zithathwa njenge-carbohydrate "entsonkothileyo" okanye "enempilo", imizimba yethu ithatha ixesha elincinci kakhulu ukuzicola. Oku kuthetha ukuba ii-carbohydrates ezikwiitapile ziguqulwa zibe yiswekile ngokukhawuleza kwaye zongezwa ngoko nangoko egazini lethu. Oku kubangela ukunyuka ngequbuliso kwamanqanaba eswekile egazini (ukunyuka kweswekile egazini).
Yintoni i-Glycemic Index?
Ukuze siqonde indlela esebenza ngayo ukutya okutyebileyo kwiicarbohydrates njengeetapile emizimbeni yethu, kubalulekile ukwazi i-glycemic index yayo, okanye i-GI ngamafutshane.
Ngamafutshane, i-GI sisilinganiselo sokuba iicarbohydrates ekutyeni ziphakamisa ngokukhawuleza kangakanani amanqanaba eswekile egazini. Iqala kwi-0 ukuya kwi-100.
- Ukutya okune-GI ephezulu: Oku kugaywa ngokukhawuleza kwaye kunyusa amanqanaba eswekile egazini ngokukhawuleza. (Ixabiso 70-100)
- Ukutya okuphakathi kwe-GI: (ixabiso 55-69)
- Ukutya okune-GI ephantsi: Oku kugaywa kancinci kancinci. Ngenxa yoko, iswekile yongezwa egazini kancinci kancinci. (Ixabiso 55 okanye ngaphantsi)
Khawucinge nje, ezinye izifundo zibonisa ukuba ukutya ikomityi yeetapile kunefuthe elifanayo kwiswekile yakho yegazi njengokusela itini yesiselo esineswekile.
Ngelishwa, iitapile zihlelwa njengokutya okune-GI ephezulu . Olunye uphando lufumanise ukuba abafazi abatya iitapile ezininzi rhoqo banomngcipheko omkhulu wokuba nesifo seswekile. Ngoko ke, ukuzalisa isitya sakho rhoqo ngeetapile kuthetha ukuba wenza kube nzima kuwe ukulawula iswekile yakho egazini.
Nangona kunjalo, ixabiso le-GI leetapile liyahluka ngokuxhomekeke kwindlela eziphekwa ngayo. Jonga le mizekelo.
| Indlela yokulungisa iitapile | Ixabiso eliphakathi le-GI |
|---|---|
| Izambana elibhakiwe | 111 |
| Iitapile ezibilisiweyo | 82 |
| Iitapile ezicoliweyo ezikhawulezileyo | 87 |
| Iifrayizi zamafrentshi | 73 |
Njengoko ubona, zonke ezi xabiso zikwisigaba se-High GI.
Yintoni iGlycemic Load?
Esinye isilinganiselo esibalulekileyo sokuba ukutya kuya kuyinyusa kangakanani iswekile egazini lakho ngumthwalo we-glycemic , okanye ixabiso le-GL .
Ngelixa ixabiso le-GI lilinganisa ukuba iswekile ingena ngokukhawuleza kangakanani egazini, ixabiso le-GL lilinganisa ukuba amanqanaba eswekile anyuka kangakanani . Ngamanye amazwi, ixabiso le-GL lilinganisa impembelelo kumanqanaba eswekile egazini ngobungakanani bokutya.
- I-GL ephezulu: 20 okanye ngaphezulu
- I-GL ephakathi: 11 - 19
- I-GL ephantsi: 10 okanye ngaphantsi
Umzekelo, itapile yeRusset ebhakiweyo ine-GL engama-33. Iitapile ezimhlophe ezibilisiweyo zine-GL engama-25. Zombini ezi xabiso ziphezulu kune-GL yedonathi okanye isidlo esimnandi njengebhola yejeli.
Ngoko ke simele senze ntoni? Ngaba simele siyeke ukutya iitapile?
Hayi, akufuneki uyeke ukutya iitapile ngokupheleleyo. Kodwa ukuba ufaka iitapile rhoqo ekutyeni kwakho, kunokuba nzima ukulawula iswekile egazini lakho. Ke ngoko, kubalulekile ukunciphisa inani leetapile ozityayo . Ngomhla otya ngawo iitapile, qiniseka ukuba utya kancinci kakhulu.
Kwakhona, nazi ezinye iindlela ezimnandi nezisempilweni ezinokuthatha indawo yeetapile.
- Iibhatata ezimnandi: Sebenzisa iibhatata ezimnandi endaweni yeebhatata eziqhelekileyo. Iibhatata ezimnandi ezibhakiweyo zine-GI emalunga nama-64. Nangona oko kuphezulu kuluhlu oluphakathi lwe-GI, kusengcono kakhulu kuneebhatata ezibhakiweyo, ezine-GI ye-111. Kodwa musa ukuzalisa ipleyiti yakho ngeebhatata ezimnandi.
- Iimbotyi ezifana neelentile, iitships, kunye neepizi:Ezi zikunika nesitatshi. Kodwa kuba zikwanazo neefayibha ezininzi kunye neeproteni, azinyusi amanqanaba eswekile egazini lakho ngaxeshanye.
- Iinkozo ezipheleleyo: Ungafumana iicarbohydrates kwiinkozo ezipheleleyo ezifana nerayisi emdaka okanye iquinoa. Ezi azinyusi amanqanaba eswekile egazini lakho.
- Ikholifulawa: Ukuba unqwenela iitapile ezicoliweyo, zama ukubilisa nokucola ikholifulawa endaweni yoko. Le yindlela entle enokukhetha kuyo ene-carbohydrates ephantsi kakhulu.
Inyani encinci eyongezelelweyo
Ixabiso le-GI lingahluka ngokuxhomekeke kuhlobo lwetapile oyikhethileyo. Ngokubanzi, iitapile ezine-wax, ezifana neitapile ezibomvu, zinexabiso le-GI eliphantsi kancinci. Nangona kunjalo, iitapile ezimhlophe ezinesitatshi zinexabiso le-GI eliphezulu kakhulu.
Umyalezo Wokuya Ekhaya
- Iitapile zizinto ezifumaneka kwi-GI ephezulu, zityebile kwiicarbohydrates kunye nestarch, nto leyo enokunyusa ngokukhawuleza amanqanaba eswekile egazini.
- Kubalulekile ukuba uqaphele i-Glycemic Index (GI) kunye ne-Glycemic Load (GL) xa ucwangcisa ukutya kwakho.
- Ixabiso le-GI leetapile liyahluka ngokuxhomekeke kwindlela eziphekwa ngayo. Ukubilisa kungcono kunokuqhotsa okanye ukubhaka.
- Ukuba ulawula isifo seswekile, akufuneki uyeke ngokupheleleyo ukutya iitapile. Eyona nto ibalulekileyo kukulawula ubungakanani bezondlo .
- Endaweni yeetapile, yongeza ezinye iindlela ezisempilweni ezifana neetapile ezimnandi, iilentils, iitshizi, irayisi emdaka, kunye nekholifulawa ekutyeni kwakho.
- Thetha nogqirha wakho ukuze akunike iingcebiso malunga nesicwangciso sokutya esifanelekileyo kwimeko yakho yempilo.
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