"Sawubona dokotela, nginesifo sikashukela... Ngakho-ke kulungile yini ukudla imifino emnandi njengezaqathi? Ingabe kuzonyusa ushukela egazini lami?" Lo mbuzo ubuzwa abantu abaningi abanesifo sikashukela. Nakuba izaqathi ziyimifino enempilo, bayesaba kancane ngenxa yobumnandi bazo. Ngakho-ke namuhla, ake sixoxe ngokuthi izaqathi zilungele ngempela yini wena onesifo sikashukela noma cha, nokuthi zithinta kanjani amazinga akho kashukela egazini.
Okokuqala, kuyini ushukela egazini?
Kalula nje, ushukela wegazi, noma ngokwezokwelapha, "i-glucose," inani likashukela egazini lakho. Loshukela ufika emizimbeni yethu ngokudla esikudlayo. Loshukela ubalulekile emisebenzini yomzimba kanye namandla ayo. Ufana nophethiloli emotweni.
Kodwa inkinga iwukuthi uma leli zinga likashukela likhuphuka kakhulu. Uma izinga likashukela egazini lihlala liphezulu ngaphandle kokulawulwa okunjalo, kungaholela esimweni esibizwa ngokuthi ``Isifo Sikashukela Sohlobo 2``. Uma umuntu esevele enesifo sikashukela, lesi simo singaba sibi kakhulu. Yingakho kudingeka siqaphele ukuthi sidlani.
Manje ake sibone ukuthi izaqathi zingena kanjani kule ndaba. Izaqathi ziyimifino engenaso isitashi. Ngakho-ke, ngisho nakumuntu onesifo sikashukela, izaqathi ziyindlela ephephile kakhulu uma kuziwa ekuqapheni amazinga kashukela egazini lakhe. Ngisho noma ulandela ukudla okukhethekile njenge-"keto", ukwengeza izaqathi ezimbalwa ekudleni kwakho ngeke kube yinkinga.
Izaqathi kanye ne-Glycemic Index (GI)
Manje ake sibheke ngokujulile. Igama elilodwa oke walizwa uma ukhuluma ngesifo sikashukela yi-'Glycemic Index' noma '(GI)'.
Iyini i-'GI`? Ilinganisa ukuthi ukudla noma isiphuzo esikudlayo kuphakamisa ngokushesha kangakanani amazinga ethu kashukela egazini. Kuyisikali esisuka ku-1 kuya ku-100. Inani elingu-100 lisho ukuthi ukudla kuphakamisa amazinga kashukela egazini ngokushesha njengokungathi sidla ushukela (`glucose`).
Uma i-GI yokudla iphansi, kuzokhuphula amazinga kashukela egazini kancane. Lokhu kusho ukuthi umzimba uzothola amandla engeziwe.
Cabanga ngakho, ezinye izinhlobo zokhuni zivutha ngokushesha futhi zivutha ngokushesha (i-High GI). Ezinye izinhlobo zokhuni zithatha isikhathi eside ukusha (i-Low GI). Ukudla okune-GI ephansi okukhipha amandla ngokushesha kuhle kumuntu onesifo sikashukela.
Ngakho-ke iyini inani le-'GI' lezaqathi?
- Izaqathi ezingavuthiwe zine-GI ephansi kakhulu engu- 16 .
- Inani le-GI lama- karoti abilisiwe liphakathi kwama -32 nama-49 .
Lokho kusho ukuthi, kungakhathaliseki ukuthi ubheka kanjani, izaqathi ziyimifino engaphansi kwesigaba sokudla okune-glycemic ephansi .
| Izinga le-Glycemic Index (GI) | Ububanzi benani |
|---|---|
| I-GI ephansi | 1 - 55 |
| I-GI Ephakathi | 56 - 69 |
| I-GI ephezulu | Abaneminyaka engu-70 noma ngaphezulu |
Kodwa into eyodwa okufanele uyikhumbule. Uma ufaka izinto ezinoshukela, ushukela, noma uju kuma-karoti uma uzipheka, inani le-GI lazo lizokhuphuka. Kodwa-ke, njengoba ama-karoti e-fiber ephezulu ngokwemvelo, kusiza ukulawula izinga lapho ushukela umuncwa khona ngumzimba. Uma kuqhathaniswa neminye imifino yezimpande njengamazambane, ama-karoti anenani le-GI eliphansi kakhulu.
Umthwalo we-Glycemic (GL) nawo ubalulekile!
Akuyona nje i-GI okudingeka uyibheke. Kukhona esinye isilinganiso esibalulekile, futhi leso yi-Glycemic Load, noma (GL).
Lokho okwenziwa yi-`GL` ukuhlanganisa inani le-`GI` kanye nosayizi wokuphakelwa ukuze kukunikeze isithombe esiphelele somthelela wangempela emazingeni kashukela egazini lakho. Cabanga ngakho, noma ngabe ukudla kunenani eliphansi le-`GI`, uma udla okuningi kwako, kungandisa umthelela jikelele (GL) kushukela wegazi lakho.
Ngakho-ke liyini inani le-'GL` lama-carrot?
Ngokuvamile, izaqathi ezimbili ezingaphekiwe zinenani eliphansi kakhulu le-`GL` elingaba ngu -8. Lokhu kusho ukuthi izaqathi ziwukudla okuyingxenye yokudla okunenani eliphansi le-`GL` (Low Glycemic Load) .
| Izinga lomthwalo we-Glycemic (GL) | Ububanzi benani |
|---|---|
| I-GL ephansi | 1 - 10 |
| I-GL Ephakathi | 11 - 19 |
| I-GL ephezulu | 20 noma ngaphezulu |
Eminye imifino emihle ene-GI ephansi
Imifino emisha ivame ukugcwala amanzi futhi inothile ngezakhamzimba, amavithamini, kanye namaminerali. Imifino eminingi nayo ine-GI ephansi. Nazi ezinye imifino ongayidla ngokuphephile uma unesifo sikashukela:
- I-broccoli
- Iklabishi
- Ukholifulawa
- Ikhukhamba
- Utamatisi
- IsiBatu
- Imifino eluhlaza njengespinashi nekale
- I-bell pepper (i-fish chili)
- U-anyanini
- I-Okra
- Ulethisi
- Ikhowe
- Itheniphu
- I-asparagus
Ukufaka lokhu ekudleni kwakho kuzokusiza ukulawula amazinga kashukela egazini lakho futhi kunikeze umzimba izakhamzimba ozidingayo.
Umlayezo Wokuya Nawe Ekhaya
- Izaqathi ziwukudla okuphephile kakhulu nokunempilo komuntu onesifo sikashukela. Ungazesabi.
- Izaqathi zinenkomba ye-Glycemic Index (GI) ephansi kakhulu kanye nomthwalo we-Glycemic (GL) ngakho-ke azikhuphuli ngokushesha amazinga kashukela egazini.
- Izaqathi ezingaphekiwe zine-GI ephansi kunezaqathi eziphekiwe, ngakho-ke kungcono ukuzidla zingaphekiwe esaladini uma kungenzeka.
- Njenganoma yini, ubuningi bubalulekile . Ukuthi izaqathi zinhle akusho ukuthi kufanele uzidle eziningi ngesikhathi esisodwa. Zisebenzise njengengxenye yokudla okulinganiselayo.
- Uma unenkinga ngokudla kwakho noma ngokudla okuthile, kungcono njalo ukukhuluma nodokotela wakho ngakho.
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