Xa sithetha ngokutya, ingakumbi xa sicinga ngezinto ezifana nesifo seswekile kunye nokunciphisa umzimba, sihlala sisiva igama elithi 'iicarbohydrate'. Kodwa ngaba zonke iicarbohydrate ziyafana? Cinga ngako, ukutya irayisi kunye nokutya iitships zombini ziqulethe iicarbohydrate. Kodwa indlela ezichaphazela ngayo imizimba yethu yahlukile kakhulu. Namhlanje siza kuthetha ngomlinganiselo oza kusinceda siqonde kanye loo mahluko. Ibizwa ngokuba yiGlycemic Index , okanye iGI ngamafutshane njengoko sonke sisazi.
Ngamafutshane, yintoni i-Glycemic Index (GI)?
Kulula kakhulu. I-Glycemic Index (GI) yindlela yokulinganisa ukuba ukutya okuneekhabhohayidreyithi kuguqulwa ngokukhawuleza kangakanani kube yiglucose, okanye "iswekile" njengoko sisazi, kwaye kongezwe egazini emva kokuba sikutyile.
Cinga ngathi uzalisa imoto ngepetroli. Ezinye iintlobo zepetroli zitsha ngokukhawuleza kwaye zinika imoto amandla ngoko nangoko. Ezinye zitsha kancinci kwaye zinika amandla ixesha elide. Yindlela oku kutya oku.
Ixabiso le-GI lilinganiswa kwisikali ukusuka kwi-1 ukuya kwi-100.
- Ukutya okune -GI ephezulu (70 nangaphezulu) kuyagaywa ngokukhawuleza kwaye kubangela ukunyuka ngokukhawuleza kwamanqanaba eswekile egazini.
- Ukutya okune -GI ephantsi (55 okanye ngaphantsi) kugaywa kancinci, nto leyo enceda ukugcina amanqanaba eswekile egazini ezinzile kwaye ezinzile.
Ukwazi eli xabiso le-GI kuya kuba luncedo kakhulu kuwe, ingakumbi ukuba ungumntu onesifo seswekile okanye uzama ukulawula ubunzima bakho.
Umzimba wethu uvelisa ihomoni ebizwa ngokuba yi-insulin, esebenzisa iswekile egazini lethu ukubonelela ngamandla kwiiseli zethu. Xa amanqanaba eswekile egazini enyuka ngequbuliso, i-insulin kufuneka yenze umsebenzi omninzi. Oku kunokuba nzima kumntu onesifo seswekile ukulawula. Ke ngoko, ukukhetha ukutya okune-GI ephantsi kunokunceda ukulawula le meko.
Zeziphi ukutya ezine-GI ephantsi, ephakathi kunye nephezulu?
Kulungile, ngoku masibone ukuba zeziphi ezi zinto zokutya ezine-GI ephantsi, ephakathi, kunye ne-GI ephezulu. Ungafumana umbono olungileyo ngokujonga le theyibhile.
| Ukutya okune-GI ephantsi (55 okanye ngaphantsi) | Ukutya okune-GI ephakathi (56 - 69) | Ukutya okune-GI ephezulu (70 nangaphezulu) |
|---|---|---|
| Imifuno emininzi eluhlaza, iziqhamo ezifana nama-apile, iiorenji, iipere, iminqathe eluhlaza, iitships, iilentils, ii-cowpeas, iimbotyi eziluhlaza, iipeanuts, ii-cashews, ubisi olungenamafutha. | Umbona, ibhanana, ipayinapile, iplamu, icherry, ioats, irayisi emdaka, ubusi, isonka sekurakkan. | Irayisi emhlophe, isonka, iitapile, iikeyiki ezimnandi, iidonathi, i-cantaloupe, iimbotyi zejeli, iicornflakes. |
| Intsingiselo: Ezi zigaywa kancinci kancinci. Iswekile egazini inyuka kancinci kancinci. | Intsingiselo: Ezi zigaywa ngesantya esiphakathi. | Intsingiselo: Ezi zigaywa ngokukhawuleza kakhulu. Zibangela ukunyuka ngokukhawuleza kweswekile egazini. |
Ngaba ixabiso le-GI lokutya lingatshintsha?
Ewe, inokwenzeka. Ixabiso le-GI kwileyibhile yokutya alisoloko lichaphazela imizimba yethu ngendlela efanayo. Kukho izizathu ezahlukeneyo zoko.
- Indlela yokupheka: Ukutya okunesitatshi (umz. ipasta, iitapile) kuyanda kwi-GI xa kuphekiwe. Ngokufanayo, ukongeza ioyile, ifayibha, okanye isithako esine-asidi njengelamuni okanye iviniga ekutyeni kunciphisa i-GI.
- Ukuvuthwa: Xa isiqhamo, umzekelo ibhanana, sivuthiwe ngokupheleleyo, ubumnandi baso buyanda kwaye ixabiso laso le-GI nalo liyakhula.
- Ukubhangqa ukutya: Xa utya irayisi, ene-GI ephezulu, uze wongeze into eneproteni ephezulu kunye nefayibha, njengeelentile, imifuno, okanye iintlanzi, ezine-GI ephantsi, ixabiso le-GI yesidlo sonke liyehla.
Umahluko phakathi kweGlycemic Index (GI) kunye neGlycemic Load (GL)
Elinye igama esilivayo xa sithetha nge-GI yiGlycemic Load (GL) . Kukho umahluko omncinci phakathi kwezi zimbini.
Kalula nje:
- I-GI (Glycemic Index) ibhekisa kuphela kwisantya apho ukutya kujika kube yiswekile egazini. "Ngumgangatho" wokutya.
- I-GL (uMthwalo weGlycemic) ibhekisa kwindlela ubungakanani bokutya okutyayo obuchaphazela ngayo iswekile yegazi lakho.
Makhe sijonge umzekelo: I-Watermelon ine-GI ephezulu. Kodwa ekubeni isixa seecarbohydrates kwisilayi se-watermelon esidla ngokusitya siphantsi, sine-GL ephantsi. Oko kuthetha ukuba ukutya isilayi se-watermelon akunampembelelo ingako kwiswekile yegazi.
Nangona kunjalo, ukuba uthenga idonathi, ixabiso layo le-GI nalo liphezulu, kwaye ekubeni ineswekile eninzi kunye nomgubo ocoliweyo, ixabiso layo le-GL nalo liphezulu kakhulu.
Oku kuthetha ukuba uhlobo lokutya olutyayo lubaluleke njengobungakanani bokutya okutyayo. Nokuba ukutya okune-GI ephezulu kunokuba nefuthe elincinci kakhulu ukuba kutyiwa ngobuninzi obuncinci kakhulu .
Iingenelo zokutya okune-GI ephantsi
Ngokulandela ukutya okune-GI ephantsi, unokufumana ezi zibonelelo zilandelayo:
- Ukunceda ukulawula okanye ukunciphisa ubunzima.
- Ukunceda ekunciphiseni uxinzelelo lwegazi.
- Ukunciphisa amanqanaba e-cholesterol.
- Ukunceda ukulawula okanye ukunciphisa umngcipheko wesifo seswekile.
- Ukunciphisa umngcipheko wesifo sentliziyo.
Kodwa khumbula into enye. Ixabiso le-GI asilo lodwa into ekufuneka uyiqwalasele xa ukhetha ukutya okunempilo. Ukuba nje ukutya kunexabiso eliphantsi le-GI akuthethi ukuba kusempilweni nge-100%. Umzekelo, iitships zetapile zinokuba nexabiso eliphantsi le-GI kune-oats. Nangona kunjalo, ii-oats ziphezulu kakhulu kwixabiso lesondlo. Ke ngoko, kubaluleke kakhulu ukuqwalasela iivithamini, iiminerali kunye neekhalori eziqulathe xa ukhetha ukutya.
Ukuba ufuna ukwazi okungakumbi ngale nto, kungcono uthethe nogqirha wakho. Yena angakunika icebiso elifanelekileyo ngokusekelwe kwimeko yakho yempilo.
Umyalezo Wokuya Ekhaya
- I-Glycemic Index (GI) yindlela ebonakalisa ngayo ukuba ukutya okune-carbohydrates kuphakamisa ngokukhawuleza amanqanaba eswekile egazini lakho.
- Ukutya okune-GI ephantsi (imifuno, ii-peas, iilentils) kulawula amanqanaba eswekile egazini, ngelixa ukutya okune-GI ephezulu (irayisi emhlophe, isonka, iswekile) kuyinyusa ngokukhawuleza.
- Musa ukujonga nje ixabiso le-GI. Kwakhona cinga ngexabiso lesondlo lokutya kunye nobungakanani besabelo osityayo. Umlinganiselo weGlycemic Load (GL) ubalulekile koku.
- Ixabiso le-GI iyonke yesidlo linokutshintshwa zizinto ezifana nendlela ukutya okuphekwa ngayo kunye nendlela okuxutywa ngayo nokunye ukutya.
- Soloko uqhagamshelana nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho kwindlela otya ngayo, ingakumbi ukuba unesifo esifana nesifo seswekile.
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