, , '' (Carbohydrate) . ? , , . . . Glycemic Index , GI .
Kalula nje, iyini inkomba ye-glycemic (GI)?
Kulula kakhulu. Inkomba ye-Glycemic (GI) iyisilinganiso sokuthi ukudla okunama-carbohydrate kuguqulwa ngokushesha kangakanani kube ushukela, noma "ushukela" njengoba sikwazi, bese kwengezwa egazini ngemva kokukudla.
Cabanga ngakho njengokungathi ugcwalisa imoto ngophethiloli. Ezinye izinhlobo zikaphethiloli zishisa ngokushesha futhi zinike imoto amandla asheshayo. Ezinye zishisa kancane futhi zinike amandla isikhathi eside. Yileyo ndlela lokhu kudla okukhona ngayo.
Inani le-GI lilinganiswa esikalini kusuka ku-1 kuya ku-100.
- Ukudla okune -GI ephezulu (70 noma ngaphezulu) kugaywa ngokushesha futhi kubangela ukwenyuka okusheshayo kwamazinga kashukela egazini.
- Ukudla okune -GI ephansi (55 noma ngaphansi) kugaywa kancane kancane, okusiza ukugcina amazinga kashukela egazini ezinzile.
Ukwazi leli nani le-GI kuzoba usizo kakhulu kuwe, ikakhulukazi uma ungumuntu onesifo sikashukela noma uzama ukulawula isisindo sakho.
Umzimba wethu ukhiqiza i-hormone ebizwa ngokuthi i-insulin, esebenzisa ushukela osegazini lethu ukunikeza amandla kumaseli ethu. Lapho amazinga kashukela egazini enyuka ngokuzumayo, i-insulin kufanele yenze umsebenzi omningi. Lokhu kungaba nzima kumuntu onesifo sikashukela ukulawula. Ngakho-ke, ukukhetha ukudla okune-GI ephansi kungasiza ekulawuleni lesi simo.
Yikuphi ukudla okune-GI ephansi, ephakathi nendawo ephezulu?
Kulungile, manje ake sibone ukuthi lokhu kudla okune-GI ephansi, ephakathi nendawo kanye nephezulu kuyini. Ungathola umbono omuhle ngokubheka leli thebula.
| Ukudla okune-GI ephansi (55 noma ngaphansi) | Ukudla okune-GI ephakathi nendawo (56 - 69) | Ukudla okune-GI ephezulu (70 noma ngaphezulu) |
|---|---|---|
| Imifino eminingi eluhlaza, izithelo ezifana nama-apula, amawolintshi, amapheya, izaqathi ezingaphekiwe, ubhontshisi oluhlaza, amalentili, ubhontshisi wezinkomo, ubhontshisi oluhlaza, amakinati, ama-cashew, ubisi olungenamafutha. | Ummbila, ubhanana, uphayinaphu, iplamu, i-cherry, i-oats, ilayisi elinsundu, uju, isinkwa se-kurakkan. | Ilayisi elimhlophe, isinkwa, amazambane, amakhekhe amnandi, ama-donuts, i-cantaloupe, ubhontshisi wejeli, ama-cornflakes. |
| Incazelo: Lokhu kugaywa kancane kancane. Ushukela egazini ukhuphuka kancane kancane. | Incazelo: Lokhu kugaywa ngesivinini esimaphakathi. | Incazelo: Lokhu kugaywa ngokushesha okukhulu. Kubangela ukwenyuka okusheshayo koshukela egazini. |
Ingabe inani le-GI lokudla lingashintsha?
Yebo, kungakwenza lokho. Inani le-GI elebula lokudla alithinti imizimba yethu ngendlela efanayo ngaso sonke isikhathi. Kunezizathu eziningana zalokho.
- Indlela Yokupheka: Ukudla okunesitashi (isib. i-pasta, amazambane) kuyanda ku-GI uma kuphekiwe. Ngokufanayo, ukwengeza uwoyela, i-fiber, noma isithako esino-acidic njengolamula noma uviniga ekudleni kunciphisa i-GI.
- Ukuvuthwa: Uma isithelo, isibonelo ubhanana, sesivuthiwe ngokuphelele, ubumnandi baso buyanda futhi nenani laso le-GI liyakhula.
- Ukubhanqa ukudla: Uma udla ilayisi, eline-GI ephezulu, bese ufaka okuthile okune-protein ephezulu kanye ne-fiber, njenge-lentile, imifino, noma inhlanzi, ene-GI ephansi, inani le-GI lokudla konke liyancipha.
Umehluko phakathi kwe-Glycemic Index (GI) kanye ne-Glycemic Load (GL)
Elinye igama esilizwayo uma sikhuluma nge-GI yi -Glycemic Load (GL) . Kunomehluko omncane phakathi kwalokhu okubili.
Kalula nje:
- I-GI (Glycemic Index) ibhekisela kuphela esivivinyweni lapho ukudla kuphenduka khona ushukela egazini. "Yikhwalithi" yokudla.
- I-GL (Glycemic Load) ibhekisela endleleni inani lokudla okudlayo elithinta ngayo ushukela egazini lakho.
Ake sibheke isibonelo: I-Watermelon ine-GI ephezulu. Kodwa njengoba inani lama-carbohydrate esicezwini se-watermelon esivame ukudla liphansi, line-GL ephansi. Lokho kusho ukuthi ukudla isiqephu se-watermelon akunawo umthelela omkhulu kushukela egazini.
Kodwa-ke, uma uthenga i-donut, inani layo le-GI nalo liphezulu, futhi njengoba iqukethe ushukela omningi nofulawa ocolisisiwe, inani layo le-GL nalo liphezulu kakhulu.
Lokhu kusho ukuthi uhlobo lokudla okudlayo lubaluleke njengobungako obudlayo. Ngisho nokudla okune-GI ephezulu kungaba nomthelela omncane kakhulu uma kudliwa ngobuningi obuncane kakhulu .
Izinzuzo zokudla okune-GI ephansi
Ngokudla ukudla okune-GI ephansi, ungathola izinzuzo ezilandelayo:
- Kusiza ukulawula noma ukunciphisa isisindo.
- Kusiza ukwehlisa umfutho wegazi.
- Ukunciphisa amazinga e-cholesterol.
- Ukusiza ukulawula noma ukunciphisa ingozi yesifo sikashukela.
- Ukunciphisa ingozi yesifo senhliziyo.
Kodwa khumbula into eyodwa. Inani le-GI akuyona yodwa into okufanele uyicabangele lapho ukhetha ukudla okunempilo. Ukuthi ukudla kune-GI ephansi akusho ukuthi kunempilo ngo-100%. Isibonelo, ama-potato chips angaba ne-GI ephansi kune-oats. Kodwa-ke, ama-oats anenani eliphezulu kakhulu lokudla okunomsoco. Ngakho-ke, kubaluleke kakhulu ukucabangela amavithamini, amaminerali, nama-calories aqukethe lapho ukhetha ukudla.
Uma ufuna ukwazi okwengeziwe ngalokhu, kungcono ukukhuluma nodokotela wakho. Angakunikeza iseluleko esingcono kakhulu ngokusekelwe esimweni sakho sempilo.
Umlayezo Wokuya Nawe Ekhaya
- Inkomba ye-Glycemic Index (GI) iyisilinganiso sokuthi ukudla okunama-carbohydrate okudlayo kuphakamisa ngokushesha kangakanani amazinga kashukela egazini lakho.
- Ukudla okune-GI ephansi (imifino, uphizi, udali) kulawula amazinga kashukela egazini, kuyilapho ukudla okune-GI ephezulu (irayisi elimhlophe, isinkwa, ushukela) kuphakamisa ngokushesha.
- Ungabheki nje kuphela inani le-GI. Cabanga futhi ngenani lokudla okunomsoco kokudla kanye nosayizi wesabelo osidlayo. Ukulinganiswa komthwalo we-Glycemic (GL) kubalulekile kulokhu.
- Inani le-GI lilonke lokudla lingashintshwa yizici ezifana nendlela ukudla okuphekwa ngayo kanye nendlela okuxutshwa ngayo nokunye ukudla.
- Njalo thintana nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ekudleni kwakho, ikakhulukazi uma unesifo esifana nesifo sikashukela.
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