I Glycemic Isalathisi se ePersimmon, apile kunye nezinye iziqhamo

Nayiphi na imveliso leyo kumafa yayo iqulethe iikhabhohayidrethi, ukongeza ixabiso lwamandla inomnye kwempahla ebalulekileyo. Le isalathiso Glycemic, okanye ngokufutshane GI. Esi salathisi iba nefuthe ngqo kwiinkqubo ukutyeba kunye umzimba.

Yintoni na index Glycemic?

index Glycemic - umlinganiselo iimpembelelo imveliso walisebenzisa igazi lomntu, hayi kanye mandithi, kwinqanaba eswekile kuyo. Isalathisi Glycemic kubonisa ukuba Uthelekiso ngqo reactions zibe glucose kunye nayiphi na enye into ukutya. Apha, iinkalo eziphambili kwifomula umgangatho digestibility. Kuba point of reference kuthathwa GI glucose ilingana 100.

Ukuba index Glycemic ukutya kuthathwa ukuba kunjani, ukusetyenziswa kwayo engeyongozi umzimba njengoko kwinqanaba iswekile uya kuvuka kancinci. Ukuba uphakamile lo GI, ngokukhawuleza kwaye okubi lesiphelo laliza kuba igazi.

Iimveliso kancinane imo umzimba, abe izinga eliphantsi - 0 ukuya 49. Sredniy Gi ukho kuluhlu ukususela-50 ukuya 69. A eliphezulu - ukusuka kuma-70 okanye ngaphezulu. Umzekelo, ePersimmon isalathisi Glycemic ngu 50. Ngoko ke, olu imveliso yi-avareji nefuthe elibi iswekile yegazi. GI kuxhomekeke kwizinto ezifana ubungakanani ifayibha kunye protein, uhlobo carbohydrate, indlela yonyango ubushushu. Ngokuba lixesha lokuqala index Glycemic iye yavulwa kwaye ufake kwi isigama ngo-1981 yi-Canadian uNjingalwazi uDavide Jenkins. Kwizifundo zakhe, uGqirha wayefuna indlela yokunyanga isifo seswekile. Emva uthotho experimenti kutyhilwa Jenkins index igrafu ifuthe igazi lomntu. Its izazinzulu ixesha yokusebenza baye basebenzisa ukuza kuthi ga ngoku.

Ukusongela iimveliso igazi

High index Glycemic kufuneka ukuba wonke ngumzila-up umnxeba. Iimveliso eziqulathe eli candelo emva kokungena egazini ngokukhawuleza umthamo amaqondo eswekile le kwegazi. Le nkqubo ibangela ukuba injeke ukwenza ezikhutshwayo vukele oluninzi insulin.

Le sucrose hormone kwanwenwa zonke nezihlunu enyama yangaphakathi, walenza laba ngamanqatha. Ngapha koko ke, livalela inkqubo ukwetyisa phantse zonke ezingcolisayo. Ngenxa yoko, insulin ikhuthaza ukuba sibe izihlunu adipose, ebangela umzimba ngoyaba ebusweni babo. Kungenxa yesi sizathu ukuba umntu ulahlekelwa amandla agcinwe iintsuku.

Ayikhuthazwa iimveliso ukusetyenziswa imihla eziqulathe GI aphezulu, okanye kungekudala uza kuba sengozini ukutyeba okanye iswekile isidanga yokugqibela. Isalathisi Glycemic of iziqhamo kunye nemifuno yenye esekugqibeleni, ukuze, iingcali ezininzi bancoma ukuba ukutya kwabo rhoqo. Indawo yesibini kwi GOP na berry kunye imifuno.

index Glycemic: ePersimmon

Le neziqhamo ithathwa omnye kakhulu kuluncedo emzimbeni womntu. Kwi nokuba ityala kunjalo, ukuba isalathiso Glycemic of ePersimmon ngu 50? Esi salathisi iza ngokuzenzekelayo kuquka iziqhamo phakathi sredneopasnyh ukuba amaqondo eswekile yegazi. Kwelinye icala, kwi neziqhamo kuquka bekuthi wekhabohayidreyiti (20%), kwaye ke ngoko izinga umonakalo inciphisiwe. Ukongeza, index Glycemic of nepersimmons izazinzulu ezininzi ingqalelo asemdeni (phakathi aphakathi kunye sezantsi). Kufuneka kuqatshelwe ukuba neziqhamo awunankinga izidlo ezahlukeneyo, njengoko zombini okunesondlo kunye osidingayo (malunga 57 cal ngalinye 100 g). Ukubunjwa ePersimmon natyetyiswa disaccharides, ifayibha ukungondleki, potassium, nemagnesium, calcium, intsimbi, iphosphate kunye nezinye microcomponents inenzuzo. Kwakhona, isiqhamo iqulethe eninzi iivithamini: carotene, ascorbic acid, hydrochloride, niacin, riboflavin.

I Glycemic Index: apile

Le iziqhamo eminyaka yayigqalwa imveliso amayeza abaxhamla kwizifo ezininzi. Oku kungqinwa index Glycemic ye-apile, leyo ilingana no 35. Oku kuvumela mbungu kuba kuluhlu lwe GI eliphantsi.

Apple ngokwayo yimveliso non-caloric. ixabiso layo amandla akakwazi 47 cal. Ukubakho ungeniselo kumanqanaba aphezulu ivithamin C kwehlisa permeability kweendonga imithambo yegazi ubuthi nelikhuthaza nezifo. Apples kwakhona natyetyiswa kunye antibiotics eengcambu ezifana eguquguqukayo, ukuba Nokwethisa iintsholongwane umkhuhlane, amagciwane staphylococcus nokuxaxaza igazi. Phakathi kwezinye izinto luncedo eziqulethwe ifayibha iziqhamo, citric acid, intsimbi, potassium, pectin, quercetin, i antioxidant, iodine kunye nabanye.

index Glycemic: ithanga

Abanye abantu athwale isiqhamo ukuya namaqunube, kodwa analamkela ingqalelo a imifuno kubomi bemihla ngemihla. Kuyo nayiphi na imeko, ezi ithanga, isalathiso Glycemic ilingana 75, uphakathi yingozi inkqubo yokujikeleza yeemveliso esintu. Eli nani kwenza melon iziqhamo enye imifuno zemveli kakhulu yingozi ekutyeni yabantu. Green ithanga index Glycemic leyo 72, nayo kuluhlu yeemveliso GI eliphezulu.

Kwelinye icala, imifuno osidingayo yenza kube izidlo buyafuneka xa engqongqo. ixabiso layo amandla 100 g angekho ngaphezulu kwe-22 cal nganye. Ukongeza, kukho inani elikhulu ithanga disaccharide, starch, izinto pectin, ifayibha, intsimbi, calcium, acids eziphilayo, nemagnesium, potassium, iivithamini B, C, E, PP, T. Kubalulekile ukuphawula ukuba emifuno iqulethe amaxesha amaninzi ngakumbi enjalo luncedo beta kombala njengoko carotene ngakumbi womnqatha ze yenkomo inye wesibindi.

Xa angakhetha ithanga isetyenziselwa nokuthintela nephritis, lwegazi, wokuchama iphecana nangokurhala, hemorrhoids kunye nezinye izifo ezininzi.

Glycemic Isalathisi: Imifuno Fruits

Ezi kutya lwezityalo okunesondlo kuphela ukungondleki, kodwa iluncedo kakhulu, njengoko ziqulathe kubalulekile ukuba microcomponents umzimba womntu. I-avareji Isalathisi Glycemic leziqhamo kuyafana naleyo nemifuno.

Kwelinye icala, yaye zombini iindidi zokutya zezityalo kufuneka abameli babo ingakumbi yingozi. Umzekelo, isalathiso Glycemic of ePersimmon - 50 Le iziqhamo sivunyelwe ukusetyenziswa yonke imihla. Kodwa nemihla kuba GI eliphezulu kakhulu - 103. Xa imifuno ummeli enjalo kwindawo yokuqala, yinto rutabaga. index yayo Glycemic ngu 99. Ukudluliselwa - ukutya eziqheleke kakhulu GI zabo: apricot - 20 orange - 35 ivatala - 70 broccoli - 10 iidiliya - 44, iertyisi - 35, kwe - 33 zeerasintyisi - 65, zucchini - 75, ikhaphetshu - 10, iitapile - 70, istrawberry - 32 yelamuni - 20, amatswele - 15 cucumber - 20 parsley - 5, beet - 70, iimbotyi - 30.

I Glycemic Isalathisi iswekile

Ngoko ke akukho mfihlakalo ukuba ubumnandi lisoloko kwaye yonke ingqalelo enye iimveliso zokutya kakhulu eyingozi iimbono ezahlukeneyo. Umzekelo, isalathiso Glycemic yiswekile ilingana no 70. Oku kubeka inani iimveliso eziyingozi a GI eliphezulu. Kancinane akuyiyo ingozi lulwakhiwo igazi sucrose. index yayo Glycemic ngu 60. Le iluncedo kakhulu iswekile nanto leyo fructose. Kuba zonke GOP 20.

Enye iilekese ezininzi eziyingozi kunye Glycemic index nesonkana esisicaba eliphezulu ingqalelo (80), caramel (80), i-jam (70) kunye ijeli marmalade (70). Nangona kunjalo, lo yintshatsheli GOP yi nobusi. impembelelo yakhe phezu kwisalathiso eswekile yegazi ilingana no 90. Eyona engenabungozi ke itshokolethi emnyama (25).

Glycemic Isalathisi: okuziinkozo kunye neenkozwana

Izazinzulu ziye kudala kubonakele ukuba izityalo kubalulekile kwimpilo yabantu. Yiloo nto okuziinkozo athandwa kakhulu yomxhesho iimbaleki. I Glycemic index okuziinkozo, ngokomlinganiselo, xa uluhlu 45 ukuya 65. Ngokumalunga okuziinkozo, GI zabo ukusuka 22 ukuya kuma-70.

Siphantsi index Glycemic ingqolowa nerhasi groats - 45, ngelixa liphezulu - kwi semolina (65). Phakathi imifuno kakhulu luncedo ingqalelo rice ngebala (49).

Kubalulekile ukuphawula ukuba irhasi GOP yi-22 kuphela, xa buckwheat - 50.