Mhlawumbi ukhe weva ngeendlela ezahlukeneyo zokutya ezithi zikunceda unciphise umzimba. Usenokuba uqhelene neentlobo ngeentlobo zokutya ezifana ne-'Sugar Busters', 'Zone Diet', 'Nutrisystem'. Isiseko sazo zonke ezi ndlela zokutya yingcamango ye-'Glycemic Index'. Ekuqaleni yaziswa ukunceda abantu abanesifo seswekile ukulawula amanqanaba eswekile egazini. Ngoko ke ithiyori ithi, "Ukuba unokulawula iswekile yakho egazini, kufuneka ukwazi nokunciphisa umzimba, akunjalo?" Masibone ukuba eli bali liyinyani okanye akunjalo.
Yintoni i-Glycemic Index (GI)?
Ngamafutshane, yindlela yokulinganisa indlela ukutya okune-carbohydrates esikutyayo okunyusa ngayo iswekile yegazi ngokukhawuleza. Ezinye ukutya, njengesonka, iibhisikithi, kunye neetapile, zibangela ukuba amanqanaba eswekile yegazi anyuke ngokukhawuleza. Kodwa kukho ezinye ukutya ezibangela ukuba amanqanaba eswekile yegazi anyuke kancinci nangokuthe chu.
Nantsi ingcamango esisiseko emva kwe-'Glycemic Index' okanye inkqubo ye-GI:
Sinika ukutya amanqaku ukusuka ku-0 ukuya kwi-100 ngokusekwe kwindlela okunyusa ngayo amanqanaba eswekile egazini ngokukhawuleza.
- Ukutya okune-GI ephezulu: Oku kugaywa ngokukhawuleza kwaye kunyusa iswekile yegazi ngokukhawuleza.
- Ukutya okune-GI ephantsi: Oku kuthatha ixesha elide ukugaya, ngoko ke kukhupha iswekile egazini kancinci. Kuphezulu kwifayibha, nto leyo ekunceda uzive ugcwele ixesha elide. Oku kunciphisa nendlala rhoqo.
Ngaba oku kutya kuyakunceda ngokwenene ukunciphisa umzimba?
Lo ngumbuzo obaluleke kakhulu. Ukwamkela ukutya okune-GI ephantsi kunokunceda ekuthinteleni izifo ezifana nesifo seswekile kunye nesifo sentliziyo.
Nangona kunjalo, akukho bungqina besayensi obaneleyo bokuthi le ndlela isebenza ngakumbi kunokutya okuqhelekileyo, okulinganayo, nokunamafutha aphantsi okunciphisa umzimba. Ezinye izifundo zibonise ukuba abantu abatye ukutya okune-GI ephantsi balahlekelwe ngamafutha omzimba amancinci kunabo batye ukutya okune-GI ephezulu, nangona batye inani elifanayo leekhalori. Kodwa ezinye izifundo azifumananga nxibelelwano luqinileyo. Ke ngoko, uluvo lwesayensi ngalo mba lusahlukene.
Into ebalulekileyo kukuba, le ayisiyonto imangalisayo yokunciphisa umzimba. Kodwa sisixhobo esihle sokwenza izigqibo ezikrelekrele malunga neentlobo zeecarbohydrate esizityayo.
Yintoni esinokuyitya nesingenakuyitya?
Ngale ndlela, kufuneka sizame ukutya ukutya okuninzi okukwi-GI ephantsi kwaye sinciphise inani lokutya okukwi-GI ephezulu kangangoko kunokwenzeka.
| Udidi lwe-GI | Imizekelo yokutya |
|---|---|
| I-GI ephezulu (70 nangaphezulu) | Irayisi emhlophe, isonka, iitapile ezibhakiweyo, iicrackers, iziselo ezineswekile, iilekese |
| Ixabiso le-GI liphakathi (56-69) | Iidiliya, ispaghetti, iayisikhrim, iiraisins, umbona |
| I-GI ephantsi (55 okanye ngaphantsi) | Ii-oats, ii-peanuts, ii-chickpeas, iimbotyi eziluhlaza, ii-red peas (Rajma), iminqathe, i-hummus (i-chickpea paste), ubisi olunamafutha aphantsi, uninzi lweziqhamo (ngaphandle kwezinye iziqhamo ezifana ne-watermelon) |
Ngaba kunzima ukukulandela oku?
Kukho izinto ezintle ngale nto, nezinye izinto ezididayo kancinci.
Izinto ezilungileyo
Akunyanzelekanga ukuba ubale iikhalori okanye ulinganise ukutya kwakho. Kwaye akunyanzelekanga ukuba uzikhuphe ngokupheleleyo iicarbohydrates. Okufuneka ukwenze kukuqwalasela ixabiso le-GI lokutya okutyayo uze wenze ukhetho olukrelekrele.
Imingeni kunye nemida
Inkqubo ye-GI inokuba yinto edidayo kancinci. Ukuba ukutya kune-GI ephantsi akuthethi ukuba kusempilweni . Kwakhona, ezinye ukutya ezine-GI ephezulu zinokuba nexabiso elihle kakhulu lesondlo.
Umzekelo, iiparsnip zineGI engama-52. Kodwa ikhekhe levanilla lineGI engama-42. Ngoku uyayiqonda ingxaki? Iiparsnip zineGI ephezulu kunekhekhe. Kodwa yintoni engcono ngokwesondlo?
Enye into kukuba, le ndlela ithetha ngeekhabhohayidreyithi kuphela. Ayiniki naluphi na ulwalathiso malunga nokuba kufuneka utye iiproteni, amafutha, okanye iikhalori ezingakanani ngosuku. Ngumsebenzi wakho lowo.
Kwakhona, ukutya i-carbohydrate ene-GI ephezulu kunye neproteni namafutha kunokutshintsha isantya apho amanqanaba eswekile egazini enyuka khona. Ngoko ke akukho lula njengoko unokucinga.
Uluvo lwam njengogqirha
Nantsi indlela endibona ngayo. 'I-Glycemic Index Diet' ayilohlobo lokudla olwenzelwe ukunciphisa umzimba. Sisixhobo esihle kakhulu kubantu abanesifo seswekile ukulawula amanqanaba eswekile egazini labo. Kuluncedo kakhulu kumntu onesifo seswekile ukuqwalasela eli xabiso le-GI xa ekhetha iicarbohydrates.
Kwakhona, ukuba usemngciphekweni wokuba nesifo seswekile (prediabetes) okanye unesifo esibizwa ngokuba yi-insulin resistance, le ndlela inokukunceda. Umntu onesifo segazi esiphezulu, isifo sentliziyo, i-cholesterol, kunye nokutyeba kakhulu unokuba nale insulin resistance.
Kodwa khumbula, ixabiso le-GI yinxalenye enye yebali.
Umzekelo, iibhatata zine-GI ephezulu, kodwa zikutya okunesondlo kakhulu. Ngokufanayo, amandongomane afana namandongomane ane-GI ephantsi. Kodwa ukuba utya kakhulu kuwo, unokunyusa ukutya kwakho ngeekhalori kwaye utyebe.
Ngoko ke, sebenzisa i-GI njengesikhokelo sokukhetha iicarbohydrates. Kodwa kwangaxeshanye, lumkela iiproteni zakho, amafutha kunye neekhalori ezipheleleyo. Ukutya kwakho kufuneka kube nokulinganisela.
Ukuba udidekile ngezi zinto, kukho ezinye izicwangciso zokutya eziye zayilwa kucingelwa yonke into. Oko kungakulungela ngakumbi. Eyona nto ingcono onokuyenza kukuthetha nogqirha wakho uze ugqibe ukuba loluphi uhlobo lokutya olulungele impilo yakho.
Umyalezo Wokuya Ekhaya
- I-Glycemic Index (GI) yindlela ebonakalisa ngayo ukuba ukutya kunyusa ngokukhawuleza amanqanaba eswekile egazini lethu.
- Le ndlela yayilungiselelwe ekuqaleni ukunceda abantu abanesifo seswekile balawule amanqanaba eswekile egazini labo.
- Ubungqina besayensi abunaso isiqiniseko sokuba le ndlela isebenza kangakanani ekunciphiseni umzimba.
- Ukuba ukutya kune-GI ephantsi akuthethi ukuba kusempilweni, kwaye ezinye ukutya ezine-GI ephezulu zinokuba nesondlo esifanelekileyo.
- Esi asisosicwangciso sokutya esipheleleyo, kodwa sisixhobo sokukunceda wenze izigqibo ezilungileyo malunga nokutya okune-carbohydrate.
- Ukuba unesifo seswekile okanye usemngciphekweni wokuba nesifo seswekile, kubaluleke kakhulu ukuxoxa ngale ndlela nogqirha wakho.
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