Kuba Isondlo esifanelekileyo kuyimfuneko ukuba siqwalasele isalathisi ukutya Glycemic

Ekupheleni kwenkulungwane XX sele liphuhlise inkqubo yokuhlelwa yemveliso kwinqanaba iswekile yegazi ngokuhamba kwexesha emva nokudla imveliso yokutya ethile. Ukuza kuthi ga ngoku, savelisa ingqiqo ka "Glycemic index ukudla." Oku kubonisa inani ukwanda iswekile egazini ukutya kwimveliso. Njengoko umgangatho kakhulu amaninzi kuthatha iswekile, isalathiso yayo ngu-100.

Uphakamile isalathiso Glycemic ukutya, kokukhona iswekile yegazi liphuma emva ulawulo nokuphuhlisa ngakumbi insulin. Le hormone isasaze iswekile ukuya kwinyama komzimba ukuyisebenzisa kuyo, okanye amafutha kwemfuneko kwiindawo ezithile umzimba fithi. Insulin kwakhona kuthintela ukuguqulwa amanqatha ezingasetyenziswanga zibe glucose, apho kusetyenzwa ngoko nangoko yi umzimba. Le indlela wayenemfuyo thina ilifa ookhokho bethu, xa asemzimbeni kwimeko yokungabikho kwezondlo bekusoloko ngummeli wowona ulungileyo lokusinda ngamaxesha anzima zokunqongophala kokutya.

Emva kokuba inqanaba spike glucose ebukhali ekuzeni hayi ngaphantsi, ebangela imvakalelo lobuxoki yindlala. Ukusela izixa ezikhulu yeemveliso ukuba index ngokwanelisayo eliphezulu Glycemic kunokubangela kuphela imvakalelo ukudubuleka yindlala, kodwa kukhuthaza uphuhliso uhlobo II seswekile, intloko ebuhlungu, isiyezi, uxinzelelo oluphezulu lwegazi, nokutyeba kunye nezinye izifo.

Ngelo xesha linye ngexesha uthatha iimveliso ezimbalwa ukuba abe eliphantsi index Glycemic, ukuvela imvakalelo yendlala kwalibaziseka kakhulu kwaye isidlo esilandelayo iya kudla eninzi. Ngoko ke, zokudla Siyaleza ukuqalisa ekuseni nge izitya ezimbalwa kolu didi: okuziinkozo, imifuno, iintlobo grain yonke, iziqhamo ezimuncu, ubisi kunye nezinye iimveliso protein, kunye nefayibha.

Isalathisi Ukutya Glycemic kuyahlukana nedlela iqondo ukudla. Umzekelo, imifuno ekrwada kuba nani lingaphantsi kakhulu kunokuba kuphekwe (iminqathe ekrwada - 35, wayipheka - 85). Iziqhamo nemifuno ezityiwa kakuhle nesikhumba - iqulathe kuphela ifayibha, leyo imenza ukuhamba glucose egazini, ukunciphisa jikelele Glycemic ukutya isalathisi okanye isidlo xa iyonke.

Ngenxa yokwanda degree of wokugaya lemveliso kwandisa index yayo Glycemic: The eliphezulu-grade umgubo - 95, esimhlophe isonka ngomgubo kwibakala lokuqala - 70, esibizwa ngokuba - 50, Whole Ingqolowa bran - 35 Ngenxa yesi sizathu, izidlo ezininzi umnikelo kuphela ukusebenzisa iimveliso umgubo ocoliweyo esezantsi-grade.

Kuba abantu abaninzi, kungakuhle ukuba ukusebenzisa iimveliso kunye index Glycemic ephantsi. Emva yokwamkela yabo imveliso nokwenziwa olucothayo kunye nokonyuka anencasa kuwa isixa glucose egazini. Oku kukuvumela ukuba iyonke caloric inani elincinane zange va indlala, ulawulo ubunzima siphephe beqokelela iidiphozithi okunamafutha. Ukuze akhawunti ukuba olu khetho, kuya kufuneka itafile. Isalathisi Glycemic yahlulwe ngokweendidi ezintathu:

• Phantsi - up to 40.
• Medium - ukusuka 41 ukuya kuma-70.
• High - ngaphezulu kwe-71.

Kufuneka ukhumbule: amanqatha ngakumbi, iiproteins kunye nefayibha, uphantsi iimveliso kwinqanaba Glycemic. iimveliso protein, esiti neselulosi ezinokucothisa phantsi glucose eninzi ukuhamba kwegazi, nto leyo kunciphisa isidlo lulonke kwinqanaba Glycemic kwaye ulungise ukutya.