Cishe uke wezwa ngezindlela ezahlukene zokudla ezithi zikusiza ukwehlisa isisindo. Ungase ujwayelene nezinhlobo ezifana ne-'Sugar Busters', 'Zone Diet', 'Nutrisystem'. Isisekelo sazo zonke lezi zinhlobo zokudla umqondo we-'Glycemic Index'. Ekuqaleni yethulwa ukusiza abanesifo sikashukela ukulawula amazinga abo kashukela egazini. Ngakho-ke inkolelo-mbono ithi, "Uma ungakwazi ukulawula ushukela wakho wegazi, kufanele futhi ukwazi ukwehlisa isisindo, akunjalo?" Ake sibone ukuthi le ndaba iyiqiniso noma cha.
Iyini inkomba ye-glycemic (GI)?
Kalula nje, kuyisilinganiso sokuthi ukudla okunama-carbohydrate esikudlayo kuphakamisa ushukela wegazi ngokushesha kangakanani. Okunye ukudla, njengesinkwa, amabhisikidi, namazambane, kubangela amazinga ethu kashukela egazini akhuphuke ngokushesha. Kodwa kukhona okunye ukudla okubangela amazinga ethu kashukela egazini akhuphuke kancane kancane nangokuqhubekayo.
Nasi umqondo oyisisekelo we-`Glycemic Index` noma uhlelo lwe-GI:
Sinikeza ukudla amaphuzu asukela ku-0 kuya ku-100 ngokusekelwe ekutheni kuphakamisa ngokushesha kangakanani amazinga ethu kashukela egazini.
- Ukudla okune-GI ephezulu: Lokhu kugaywa ngokushesha futhi kwandisa ushukela egazini ngokushesha.
- Ukudla okune-GI ephansi: Lokhu kuthatha isikhathi eside ukugaya, ngakho kukhipha ushukela egazini kancane. Kunothile nge-fiber, okukusiza uzizwe usuthi isikhathi eside. Lokhu kunciphisa nemvamisa yokulamba.
Ingabe lokhu kudla kuyakusiza ngempela ukwehlisa isisindo?
Lona umbuzo obaluleke kakhulu. Ukwamukela ukudla okune-GI ephansi kungasiza ngandlela thile ekuvimbeleni izimo ezifana nesifo sikashukela nesifo senhliziyo.
Kodwa-ke, abukho ubufakazi obanele besayensi bokuthi le ndlela isebenza kangcono kunokudla okuvamile, okulinganiselayo, okunamafutha amancane okwehlisa isisindo. Ezinye izifundo zikhombisile ukuthi abantu abadle ukudla okune-GI ephansi balahlekelwe amafutha omzimba amancane kunalabo abadle ukudla okune-GI ephezulu, yize babedle inani elifanayo lamakhalori. Kodwa ezinye izifundo azikatholi ukuxhumana okunamandla kangaka. Ngakho-ke, umbono wesayensi ngale ndaba usahlukene.
Into ebalulekile ukuthi, lokhu akuyona indlela yokwehlisa isisindo. Kodwa kuyithuluzi elihle lokwenza izinqumo ezihlakaniphile mayelana nezinhlobo zama-carbohydrate esiwadlayo.
Yini esingayidla nesingenakuyidla?
Ngale ndlela, kufanele sizame ukudla ukudla okuningi esigabeni se-GI ephansi futhi sinciphise inani lokudla esigabeni se-GI ephezulu ngangokunokwenzeka.
| Isigaba se-GI | Izibonelo zokudla |
|---|---|
| I-GI ephezulu (70 noma ngaphezulu) | Ilayisi elimhlophe, isinkwa, amazambane abhakiwe, ama-cracker, iziphuzo ezinoshukela, amaswidi |
| Inani le-GI liphakathi (56-69) | Amagilebhisi, i-spaghetti, i-ayisikhilimu, omisiwe, ummbila |
| I-GI ephansi (55 noma ngaphansi) | Ama-oats, amakinati, ama-chickpeas, ubhontshisi oluhlaza, ubhontshisi obomvu (i-Rajma), izaqathi, i-hummus (i-chickpea paste), ubisi olunamafutha aphansi, izithelo eziningi (ngaphandle kwezinye izithelo ezifana ne-watermelon) |
Ingabe lokhu kunzima ukukulandela?
Kunezinto ezinhle ngalokhu, kanye nezinye izinto ezididayo kancane.
Izinto ezinhle
Akudingeki ubale amakhalori noma ulinganise ukudla okudlayo. Futhi akudingeki ukuthi unciphise ngokuphelele ama-carbohydrate. Okudingeka ukwenze nje ukunaka inani le-GI lokudla okudlayo bese wenza izinqumo ezihlakaniphile.
Izinselele kanye nemikhawulo
Uhlelo lwe-GI lungaba yinto edidayo kancane. Ukuthi nje ukudla kune-GI ephansi akusho ukuthi kunempilo . Futhi, okunye ukudla okune-GI ephezulu kungaba nenani elihle kakhulu lokudla okunomsoco.
Isibonelo, ama-parsnip ane-GI engu-52. Kodwa ikhekhe le-vanilla line-GI engu-42. Manje usuyaqonda inkinga? Ama-parsnip ane-GI ephezulu kunekhekhe. Kodwa yini engcono ngokwesondlo?
Enye into ukuthi, le ndlela ikhuluma ngama-carbohydrate kuphela. Ayinikezi siqondiso sokuthi kufanele udle amaprotheni, amafutha, noma amakhalori angakanani ngosuku. Lowo umthwalo wakho wemfanelo.
Futhi, ukudla ama-carbohydrate ane-GI ephezulu anamaprotheni namafutha kungashintsha izinga lokwenyuka kwamazinga kashukela egazini. Ngakho-ke akulula njengoba ungase ucabange.
Umbono wami njengodokotela
Nansi indlela engikubona ngayo. 'I-Glycemic Index Diet' akuyona ngempela indlela yokudla eyenzelwe ukwehlisa isisindo. Iyithuluzi elihle kakhulu kubantu abanesifo sikashukela ukulawula amazinga abo kashukela egazini. Kuwusizo kakhulu kumuntu onesifo sikashukela ukucabangela leli nani le-GI lapho ekhetha ama-carbohydrate.
Futhi, uma usengozini yokuthola isifo sikashukela (prediabetes) noma unesifo esibizwa ngokuthi ukumelana ne-insulin, le ndlela ingase ibe usizo kuwe. Umuntu onomfutho wegazi ophakeme, isifo senhliziyo, i-cholesterol, kanye nokukhuluphala ngokweqile kungenzeka ukuthi abe nalokhu ukumelana ne-insulin.
Kodwa khumbula, inani le-GI liyingxenye eyodwa nje yendaba.
Isibonelo, ubhatata une-GI ephezulu, kodwa uwukudla okunomsoco kakhulu. Ngokufanayo, amantongomane afana namakinati ane-GI ephansi. Kodwa uma uwadla kakhulu, ungandisa ukudla kwakho kwama-calories futhi ukhuluphale.
Ngakho-ke, sebenzisa i-GI njengesiqondiso sezinketho zakho zama-carbohydrate. Kodwa ngesikhathi esifanayo, qaphela ukudla kwakho amaprotheni, amafutha, kanye nama-calories aphelele. Ukudla kwakho konke kufanele kube okulinganiselayo.
Uma uzizwa udidekile ngalezi zinto, kunezinye izinhlelo zokudla eziklanywe ngakho konke engqondweni. Lokho kungase kukufanelekele kangcono. Into engcono kakhulu ongayenza ukukhuluma nodokotela wakho bese unquma ukuthi yikuphi ukudla okulungele impilo yakho.
Umlayezo Wokuya Nawe Ekhaya
- Inkomba ye-Glycemic (GI) iyisilinganiso sokuthi ukudla kuphakamisa ngokushesha kangakanani amazinga kashukela egazini lethu.
- Le ndlela ekuqaleni yayiklanyelwe ukusiza abanesifo sikashukela ukulawula amazinga abo kashukela egazini.
- Ubufakazi besayensi abuqinisekisi ukuthi le ndlela isebenza kahle kangakanani ekunciphiseni isisindo.
- Ukuthi ukudla kune-GI ephansi akusho ukuthi kunempilo ngaso sonke isikhathi, futhi okunye ukudla okune-GI ephezulu kungaba nokudla okunempilo.
- Lolu akulona uhlelo lokudla oluphelele, kodwa luyithuluzi lokukusiza ukuthi wenze izinqumo ezihlakaniphile mayelana nokudla okunama-carbohydrate.
- Uma unesifo sikashukela noma usengozini yokuba nesifo sikashukela, kubaluleke kakhulu ukuxoxa ngale ndlela nodokotela wakho.
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