"Molo gqirha, ndinesifo seswekile... Ngoko ke kulungile ukutya imifuno emnandi efana neekherothi? Ngaba iya kuyinyusa iswekile egazini lam?" Lo mbuzo ubuzwa ngabantu abaninzi abanesifo seswekile. Nangona iikherothi ziyimifuno enempilo, bayoyika kancinci ngenxa yobumnandi bazo. Ngoko ke namhlanje, masithethe ngokuba iikherothi zilungile na kuwe onesifo seswekile okanye akunjalo, kunye nendlela ezichaphazela ngayo amanqanaba eswekile egazini lakho.
Okokuqala, yintoni iswekile egazini?
Ngamafutshane, iswekile egazini, okanye ngokwezonyango, "iswekile," sisixa seswekile egazini lakho. Le swekile ifika emizimbeni yethu ngokutya esikutyayo. Le swekile ibalulekile kwimisebenzi yomzimba namandla ayo. Ifana nepetroli emotweni.
Kodwa ingxaki kukuba ukuba eli nqanaba leswekile linyuka kakhulu. Ukuba inqanaba leswekile egazini lihlala liphezulu ngaphandle kolawulo olunjalo, kunokukhokelela kwimeko ebizwa ngokuba yi-"Type 2 Diabetes"`. Ukuba umntu sele enesifo seswekile, imeko inokuba mandundu. Yiyo loo nto kufuneka silumke malunga nokutya esikutyayo.
Ngoku makhe sibone ukuba iikaroti zingena njani kweli bali. Iikaroti zimifuno engenasitatshi. Ngoko ke, nakubantu abanesifo seswekile, iikaroti ziyindlela ekhuselekileyo xa kufikwa ekujongeni amanqanaba eswekile egazini labo. Nokuba ulandela ukutya okukhethekileyo okufana ne-"keto", ukongeza iikaroti ezimbalwa ekutyeni kwakho akuyi kuba yingxaki.
Iikaroti kunye neGlycemic Index (GI)
Ngoku makhe sijonge nzulu kancinci. Elinye igama okhe waliva xa uthetha ngesifo seswekile yi-'Glycemic Index' okanye '(GI)'.
Yintoni i-'GI`? Ilinganisa ukuba ukutya okanye isiselo esisityayo sinyusa ngokukhawuleza kangakanani amanqanaba eswekile egazini lethu. Sisikali esiqala kwi-1 ukuya kwi-100. Ixabiso le-100 lithetha ukuba ukutya kunyusa amanqanaba eswekile egazini ngokukhawuleza ngokungathi sitya iswekile (`iswekile`).
Oku kuthetha ukuba xa i-GI iphantsi ekutyeni, inyusa amanqanaba eswekile egazini kancinci. Oku kuthetha ukuba umzimba uya kufumana amandla angakumbi.
Cinga ngayo, ezinye iintlobo zeenkuni zivutha ngokukhawuleza kwaye zitsha ngokukhawuleza (i-High GI). Ezinye iintlobo zeenkuni zithatha ixesha elide ukutsha (i-Low GI). Ukutya okune-low GI okukhupha amandla ngokukhawuleza kulungile kumntu onesifo seswekile.
Ngoko ke ithini ixabiso le-'GI` leekharothi?
- Iikaroti eziluhlaza zinexabiso eliphantsi kakhulu le-GI eliyi- 16 .
- Ixabiso le-GI leekherothi ezibilisiwe liphakathi kwama -32 nama-49 .
Oko kuthetha ukuba, nokuba ujongeka njani na, iikaroti zimifuno ezikudidi lokutya okune-glycemic ephantsi .
| Inqanaba le-Glycemic index (GI) | Uluhlu lwexabiso |
|---|---|
| I-GI ephantsi | 1 - 55 |
| I-GI ephakathi | 56 - 69 |
| I-GI ephezulu | Uneminyaka engama-70 nangaphezulu |
Kodwa into enye ekufuneka uyikhumbule. Ukuba wongeza izinto eziswiti, iswekile, okanye ubusi kwiikherothi xa uzipheka, ixabiso lazo le-GI liya kunyuka. Nangona kunjalo, ekubeni iikherothi ziphezulu kwifayibha ngokwemvelo, inceda ekulawuleni izinga apho iswekile ifunxwa ngumzimba. Xa kuthelekiswa neminye imifuno yeengcambu ezifana neetapile, iikherothi zinexabiso eliphantsi kakhulu le-GI.
Umthwalo weGlycemic (GL) nawo ubalulekile!
Asikuko nje kuphela i-GI ekufuneka uyijonge. Kukho olunye umlinganiselo obalulekileyo, kwaye yiGlycemic Load, okanye (GL).
Into eyenziwa yi-`GL` kukudibanisa ixabiso le-`GI` kunye nobungakanani bokutya ukuze ikunike umfanekiso opheleleyo wempembelelo yokwenyani kumanqanaba eswekile egazini lakho. Cinga ngayo, nokuba ukutya kunexabiso eliphantsi le-`GI`, ukuba utya kakhulu, kunokunyusa impembelelo iyonke (GL) kwiswekile yegazi lakho.
Ngoko ke ixabiso le-'GL` leekharothi lithini?
Ngokwesiqhelo, iikharothi ezimbini eziluhlaza zinexabiso eliphantsi kakhulu le-`GL` elimalunga ne -8. Oku kuthetha ukuba iikharothi kukutya okukudidi lokutya okunexabiso eliphantsi le-`GL` (Low Glycemic Load) .
| Inqanaba lomthwalo weGlycemic (GL) | Uluhlu lwexabiso |
|---|---|
| I-GL ephantsi | 1 - 10 |
| I-GL ephakathi | 11 - 19 |
| I-GL ephezulu | 20 nangaphezulu |
Eminye imifuno elungileyo ene-GI ephantsi
Imifuno emitsha idla ngokugcwala ngamanzi kwaye ityebile kwizakhamzimba, iivithamini, kunye neeminerali. Imifuno emininzi ikwane-GI ephantsi. Nazi ezinye imifuno onokuzitya ngokukhuselekileyo ukuba unesifo seswekile:
- Ibrokholi
- Ikhaphetshu
- Icauliflower
- Netyhukhamba
- Itumato
- IsiBatu
- Imifuno eluhlaza efana nesipinatshi kunye nekale
- Ipepile yentsimbi (itshili yentlanzi)
- Itswele
- I-Okra
- Ilethasi
- Imashurumi
- Itheniphu
- I-asparagus
Ukongeza ezi zinto ekutyeni kwakho kuya kukunceda ukulawula amanqanaba eswekile egazini lakho kwaye kunike umzimba izondlo ozifunayo.
Umyalezo Wokuya Ekhaya
- Iikaroti ziyindlela ekhuselekileyo nenempilo yokutya kumntu onesifo seswekile. Musa ukuzoyika.
- Iikaroti zineGlycemic Index (GI) ephantsi kakhulu kunye neGlycemic Load (GL) kwaye ngenxa yoko azinyusi amanqanaba eswekile egazini ngoko nangoko.
- Iikaroti eziluhlaza zine-GI ephantsi kuneekaroti eziphekiweyo, ngoko ke kungcono ukuzitya ziluhlaza kwisaladi ukuba kunokwenzeka.
- Njengakwezinye izinto, ubungakanani bubalulekile . Ukuba nje iikherothi zilungile akuthethi ukuba kufuneka uzitye ezininzi ngaxeshanye. Zisebenzise njengenxalenye yokutya okunesondlo.
- Ukuba unenkxalabo malunga nokutya kwakho okanye ukutya okuthile, kungcono ukuthetha nogqirha wakho ngayo.
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