Uma ukhathazekile ngamazinga kashukela egazini lakho, kubalulekile ukuqaphela ama-carbohydrate ekudleni okudlayo. Kalula nje, ama-carbohydrate esiwadlayo yiwo umzimba wethu owahlukanisa abe ushukela. Loshukela ube usungena egazini, ukhuphule amazinga kashukela egazini. Lokhu kungaba kubaluleke kakhulu kumuntu onesifo esifana nesifo sikashukela.
Amazambane ayingxenye ebalulekile yokudla kwethu, akunjalo? Amazambane amnandi aphekwe ngamafutha, abilisiwe, athosiwe, acoliwe... kungakhathaliseki ukuthi uwalungisa kanjani. Amazambane, ngisho noma enesikhumba sawo, aphezulu ku-fiber, aphansi kuma-calories, futhi aqukethe izakhamzimba eziningi ezifana ne-vitamin C, i-potassium, ne-vitamin B6. Kodwa ngakho konke lokhu, amazambane awukudla okunesitashi. Isitashi siwuhlobo lwama-carbohydrate.
Inkinga lapha ukuthi yize amazambane ebhekwa njenge-carbohydrate "eyinkimbinkimbi" noma "enempilo", imizimba yethu ithatha isikhathi esincane kakhulu ukuwagaya. Lokhu kusho ukuthi ama-carbohydrate amazambane aguqulwa abe ushukela ngokushesha kakhulu futhi afakwa ngokushesha egazini lethu. Lokhu kubangela ukwanda okungazelelwe kwamazinga kashukela egazini (ukwanda koshukela egazini).
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Iyini inkomba ye-glycemic?
Ukuze uqonde ukuthi ukudla okunama-carbohydrate amaningi njengamazambane kusebenza kanjani emizimbeni yethu, kubalulekile ukwazi inkomba yayo ye-glycemic , noma i-GI ngamafuphi.
Kalula nje, i-GI iyisilinganiso sokuthi ama-carbohydrate ekudleni akhuphula ngokushesha kangakanani amazinga kashukela egazini. Aqala ku-0 kuya ku-100.
- Ukudla okune-GI ephezulu: Lokhu kugaywa ngokushesha futhi kukhuphula amazinga kashukela egazini ngokushesha. (Inani 70-100)
- Ukudla okune-GI ephakathi nendawo: (inani 55-69)
- Ukudla okune-GI ephansi: Lokhu kugaywa kancane kancane. Ngakho-ke, ushukela wengezwa egazini kancane kancane. (Inani elingu-55 noma ngaphansi)
Cabanga nje, ezinye izifundo zibonisa ukuthi ukudla inkomishi yamazambane kunomphumela ofanayo kushukela wegazi lakho nokuphuza ithini lesiphuzo esinoshukela.
Ngeshwa, amazambane ahlukaniswa njengokudla okune-GI ephezulu . Ucwaningo olulodwa luthole ukuthi abesifazane abadla amazambane amaningi njalo banengozi enkulu yokuba nesifo sikashukela. Ngakho-ke, ukugcwalisa njalo ipuleti lakho ngamazambane kusho ukuthi ukwenza kube nzima ngawe ukulawula ushukela wegazi lakho.
Kodwa-ke, inani le-GI lamazambane liyahlukahluka kuye ngokuthi aphekwa kanjani. Bheka lezi zibonelo.
| Indlela yokulungisa amazambane | Inani elimaphakathi le-GI |
|---|---|
| Amazambane abhakiwe | 111 |
| Izambane elibilisiwe | 82 |
| Amazambane athosiwe ngokushesha | 87 |
| amazambane athosiwe | 73 |
Njengoba ubona, wonke la manani asesigabeni se-High GI.
Kuyini Umthwalo We-Glycemic?
Esinye isilinganiso esibalulekile sokuthi ukudla kuzonyusa ushukela wegazi lakho kangakanani umthwalo we-glycemic , noma inani le-GL .
Nakuba inani le-GI lilinganisa ukuthi ushukela ungena ngokushesha kangakanani egazini, inani le-GL lilinganisa ukuthi amazinga kashukela akhuphuka kangakanani . Ngamanye amazwi, inani le-GL lilinganisa umthelela emazingeni kashukela egazini ngenani elidliwe.
- I-GL ephezulu: 20 noma ngaphezulu
- I-GL ephakathi: 11 - 19
- I-GL ephansi: 10 noma ngaphansi
Isibonelo, i-Russet potato ebhakiwe ine-GL engu-33. I-white potato ebilisiwe ine-GL engu-25. Womabili la manani aphezulu kune-GL ye-donut noma isidlo esimnandi njengebhola le-jelly.
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Check Availability →Ngakho-ke kufanele senzeni? Kufanele siyeke ukudla amazambane?
Cha, akudingeki uyeke ukudla amazambane ngokuphelele. Kodwa uma ufaka amazambane ekudleni kwakho njalo, kungaba nzima ukulawula ushukela egazini lakho. Ngakho-ke, kubalulekile ukunciphisa inani lamazambane owadlayo . Ngosuku odla ngalo amazambane, qiniseka ukuthi udla inani elincane kakhulu.
Futhi, nansi ezinye izindlela ezimnandi nezinempilo ezingathatha indawo yamazambane.
- Amazambane Amnandi: Sebenzisa amazambane amnandi esikhundleni samazambane avamile. Amazambane amnandi abhakiwe ane-GI engaba ngu-64. Nakuba lokho kuphezulu ku-GI ephakathi, kusengcono kakhulu kunamazambane abhakiwe, ane-GI engu-111. Kodwa ungagcwalisi ipuleti lakho ngamazambane amnandi.
- Imifino efana ne-lentile, ubhontshisi, nobhontshisi:Lokhu futhi kukunikeza isitashi. Kodwa ngenxa yokuthi kuqukethe i-fiber namaprotheni amaningi, akukhuphuki amazinga kashukela egazini lakho ngasikhathi sinye.
- Okusanhlamvu okuphelele: Ungathola ama-carbohydrate kusuka kokusanhlamvu okuphelele njengelayisi elinsundu noma i-quinoa. Lokhu akunyusi amazinga kashukela egazini lakho.
- Ikholifulawa: Uma ufisa amazambane athosiwe, zama ukubilisa nokuwagaya esikhundleni salokho. Lena enye indlela enhle ephansi kakhulu kuma-carbohydrate.
Iqiniso elincane elengeziwe
Inani le-GI lingahluka kuye ngohlobo lwamazambane olukhethayo. Ngokuvamile, amazambane ane-wax, njengamazambane abomvu, anenani le-GI eliphansi kancane. Kodwa-ke, amazambane amhlophe anesitashi anenani le-GI eliphakeme kakhulu.
Umlayezo Wokuya Nawe Ekhaya
- Amazambane awukudla okune-GI ephezulu, okucebile ngama-carbohydrate kanye nesitashi, okungakhuphula amazinga kashukela egazini ngokushesha.
- Kubalulekile ukuqaphela i-Glycemic Index (GI) kanye ne-Glycemic Load (GL) uma uhlela ukudla kwakho.
- Inani le-GI lamazambane liyahlukahluka kuye ngokuthi aphekwe kanjani. Ukubilisa kungcono kakhulu kunokuthosa noma ukubhaka.
- Uma uphatha isifo sikashukela, akudingeki uyeke ngokuphelele ukudla amazambane. Into ebaluleke kakhulu ukulawula ubukhulu besabelo .
- Esikhundleni samazambane, engeza ezinye izindlela ezinempilo ezifana namazambane amnandi, amalentili, ama-chickpeas, irayisi elinsundu, kanye ne-cauliflower ekudleni kwakho.
- Khuluma nodokotela wakho ukuze uthole iseluleko mayelana nohlelo lokudla olungcono kakhulu lwempilo yakho.
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