Iyini nokuthi yini inkomba ye-glycemic yemikhiqizo (GI) idla, wonke umdlali hhayi nje kuphela okufanele azi. Izibonakaliso GI - eyokuqala, okuyiyona eyenza ukudla kokunciphisa umzimba, ukuzuza isisindo, ukuqeqeshwa okujulile. Ukuze uqonde zonke izinkolelo kuzosiza itafula lezinhlawulo ze-glycemic yemikhiqizo kanye nezeluleko zomdlali wezemidlalo.
I-Chemistry emzimbeni wethu: sihlaziya inani le-G emashalofini
Umkhiqizo ngamunye wokudla - kube usuphelile, ukudla okungokwemvelo - kuqukethe inani elithile likashukela (i-glucose). Ngisho inyama, izilwane zasolwandle kanye ne-favorite broccoli yokudla okunomsoco inokweshukela okuncane. Inkomba ye-glycemic ibonisa ngokucacile ukuthi ukudla okudliwayo kuthinta kanjani izinga le-glucose egazini. Itafula lezinhlayiya ze-glycemic lisiza ekuhlanganiseni okufanele kwedayari yokudla komuntu onempilo nesifo sikashukela, lapho ukulawulwa ushukela emzimbeni kubaluleke kakhulu.
Inkomba ephezulu ye-glycemic yemikhiqizo
I-GI yemikhiqizo engaphezulu kuka-70 ibhekwa njengephezulu. Lokhu kusho ukuthi ukudla okungenwe ngesisu kusetshenziselwa ngokushesha, futhi izicubu zomzimba zithola ngokushesha umthamo omkhulu we-glucose. Yini engalungile ngalokho? Abashukela abanesifo sikashukela abanjalo ushukela abamukelekile futhi baholela emiphumeleni enzima. Ngomuntu ophilile, ukudla okuqhubekayo nge-GI ephakeme kuyisiqinisekiso samafutha angaphezu kwesisu, umpristi nazo zonke izingxenye zomzimba. Isibonelo esijwayelekile sabathandi bokudla abane-GI ephakeme bangamaMelika abahlafuna ama-burgers, amafries kanye nezinye ukudla okusheshayo. Ingabe ngempela kufanele ulahle amaswidi nama-mucks? Yebo akunjalo. Konke kufanele kube ngokulinganisela nangokuthandwa. Ngakho-ke, ngaphambi kokuqeqeshwa okujulile nangemva kwezemidlalo zezemidlalo badla imigoqo ekhethekile ngenani lokulinganisa lenkomba ye-glycemic. Lona uhlobo olunamandla lokufaka umquba wamasipha nokuvuselelwa kwamanzi okugcina umzimba, okuwukuthi, ngesikhathi sokuzivocavoca, ukondla i-glucose! I-spoonful of honey ekuseni izozuza kuphela. Ngakho yimuphi ingozi yemikhiqizo ene-index ephakeme ye-glycemic? Uma ukudla okunjalo kungena esiswini, isignali eyinkimbinkimbi ithunyelwa kuma-pancreas ngokusebenzisa izinqubo zamakhemikhali eziyinkimbinkimbi: "Sineshukela eningi! Sidinga ngokuphuthumayo ukuvuselela endaweni ethile! ". Amaseli akhethekile we-pancreas aqala ukukhiqiza ama-hormone insulin amaningi - umlawuli we-glucose egazini. Futhi-ke i-insulin idlulisela inani elifanele likashukela kuzo zonke izicubu zomzimba ezondla, izimpahla ezingaphezu kwezinto ezigcinwe kuyo - zibe ungqimba lwe-fat on the tummy. Ngaphezu kwalokho, ukudla njalo kanye nokudla njalo nge-GI ngenhla kwe-70 kuholela "ekugqokeni" kwama-pancreas nokuthuthukiswa kwesifo sikashukela, ezinye izifo zomzimba kanye nesistimu yokugaya ukudla.
Ukudla ngaphandle kwemigqa ye-glycemic yemikhiqizo akuholele ekulahlekelweni kwesisindo.
Ithebula lezinhlawulo ze-glycemic yemikhiqizo ene index eliphezulu
| Izinsuku | 146 |
| Isinkwa esimhlophe esimolweni | 136 |
| Ama-noodle welayisi | 131 |
| Ubhiya | 110 |
| Ikhukhi elifishane | 106 |
| I-Watermelon | 103 |
| I-glucose ehlanzekile | 100 |
| Amazambane abhakabhaka | 95 |
| Izibhamu zesiFulentshi | 95 |
| Izibhamu zebhamburgers | 92 |
| I-Spaghetti ne-macaroni kusuka kufulawa wekolweni | 90 |
| Iphutha le-rice elisheshayo | 90 |
| I-Popcorn | 85 |
| Ama-potato chips | 80 |
| I-Puree | 80 |
| I-Fanta, i-sprite, i-cola ne-sweet sodas | 75 |
| Ama-Wafers | 75 |
| Irayisi e-airy elimnandi | 75 |
| I-Melon, ithanga | 75 |
| I-Millet | 71 |
| Amadombolo, irayisi, i-phaphapple, i-semolina, i-jam, i-corn, i-bagels | 70 |
| Banana, ikhabe | 70 |
| Ummbila wesikhumba | 70 |
| Amazambane ngaphandle kwesikhumba esibilisiwe | 70 |
| Ibhaluni leParele | 70 |
| Halva | 70 |
Inkomba yesilinganiso se-glycemic ephansi futhi ephansi
Inhloso yegolide yokugcina isisindo yilabo ukudla okusekelwe emikhiqizweni ene-GI ejwayelekile (elingana no 40-70). Ukudla okufana nalokhu kuhlanganisa okusanhlamvu, izithelo, imifino, i-pasta, isinkwa esivela kufulawa obomvu noma i-bran, imifino ekheniwe, i-ayisikhilimu, i-fritters, i-yoghurts. Kulula nje, lokhu kudla okunempilo okugcwele okuvela kuma-carbohydrate amancane, okugonywa isikhathi eside futhi ngokugcwalisa ukugcwalisa umzimba ngamandla anamandla. Ukudla okunempilo kusekelwe emikhiqizweni ene-GI ejwayelekile. Ukuze ungalokothi ubhale yonke into evunyelwe, ngezansi yithebula lemikhiqizo ene-low glycemic index.
Ithebula lemikhiqizo enombhalo wesilinganiso se-glycemic
| Isitshalo Sokolweni | 69 |
| I-Croissant noma i-bagel | 67 |
| Muesli nge izithelo omisiwe | 65 |
| I-oat porridge emanzini asheshayo | 65 |
| Isinkwa esimnyama | 65 |
| Amazambane "efanelwe", abilisiwe esikhumbeni | 65 |
| Semolina | 65 |
| Ijusi le-Orange | 65 |
| Ukudla | 64 |
| I-Beetroot beetroot | 63 |
| Izipancake ezenziwe ngofulawa wekolweni | 62 |
| Pizza nge utamatisi kanye noshizi (low fat fat inhlama) | 60 |
| Irayisi elimhlophe | 60 |
| Imayonnaise esitolo | 60 |
| Yačka | 60 |
| Sweetener | 59 |
| Ama-coat oatmeal | 55 |
| Mango | 55 |
| Yoghurt sweet | 52 |
| Ice cream plombir | 52 |
| I-Buckwheat | 50 |
| Irayisi elibomvu | 50 |
| Macaroni kusuka kufulawa ogcwele ukolweni | 50 |
| Ingulube | 50 |
| Izinhlanzi zezinhlanzi | 50 |
| I-oatmeal porridge | 49 |
| I-peas ekheniwe | 48 |
| Ijusi lamagilebhisi namagilebhisi | 48 |
| I-inkukhu inkukhu | 48 |
| Ijusi lika-Ananas | 46 |
| Isinkwa esinamagatsha | 45 |
| Amalenti | 44 |
| Amapheya ekheniwe | 44 |
| Ubhontshisi | 42 |
| Amagilebhisi | 40 |
| Ama-peas amasha | 40 |
| Mamaliga | 40 |
| Ijusi le-Apple | 40 |
| Ijusi le-Orange | 40 |
| Ubhontshisi | 40 |
| Scherbet | 40 |
| Izinti zamakha | 40 |
| Inkomo | 40 |
I-GI ephansi (5-40) itholakala ekudleni, inyama, izithelo ezintsha nemifino, imifino. Ngendlela, inkomba ye-glycemic ye-chocolate enomunyu "i-Brut" engu-70% ye-cocoa ingama-30 kuphela, ngakho ngeke uhlale ngaphandle kokuhlwabusayo. Kungenzeka yini ukuthi udla ngokuncoma kwe-glycemic ephansi? Eyingxenye - yebo, ingxenye - cha. Idayari eqoshiwe yokudla evela emikhiqizweni ene-GI ephansi nephakathi, uzofeza ukulahlekelwa kwesisindo eside. Ngokuphathelene nokudla kuphela ngemikhiqizo ne-GI engezansi kwe-40 - bulala umzimba. Ukudla okunjalo kuholela ekwehleni kwamandla okugcina amandla, ukucindezeleka okuqhubekayo, ukukhathala okusheshayo, ubuthakathaka. Ngomqondo wangempela - ubuchopho busebenza kabi. Ngempela, i-glucose iyinhloko esemqoka yokudla komqondo. Into ebaluleke kunazo zonke eziholela ekudleni okungenaphutha nge index low glycemic kuyinto coma glycemic, okuyinto kunzima ukuphuma. Ukudla okuqinile isikhathi eside kuboniswa ngaphansi kokuqapha udokotela onomsoco wokudla kwamavithamini, ama-fatty acids ama-omega-3 kanye nezinye izakhiwo eziphilayo zokugcina impilo evamile.
Ithebula lezinhlawulo ze-glycemic yemikhiqizo ene-index ephansi
| Izinhlanzi zezinhlanzi | 38 |
| Irayisi lasendle | 35 |
| Apple, iplamu, i-apricot entsha | 35 |
| I-yogurt ephansi | 35 |
| AmaGrenade | 35 |
| Ukumisa | 35 |
| Amapayipi | 35 |
| I-Celery | 35 |
| Inkukhu | 30 |
| Amaqabunga amaqanda namaqathe | 30 |
| Ama-Chickpeas | 30 |
| I-garlic, anyanisi | 30 |
| I-Cottage Cheese | 30 |
| Utamatisi | 30 |
| I-Cherry | 30 |
| I-Mandarin | 30 |
| I-chocolate emnyama engu-70% i-cocoa | 30 |
| Izinsafu | 28 |
| I-soya | 25 |
| Okusajingijolo | 25 |
| Strawberry, currant | 25 |
| Fructose | 20 |
| Amaqanda amasha | 20 |
| I-walnut walnut | 15 |
| Ikhukhamba | 15 |
| Ama-Olives | 15 |
| Amakhowe | 15 |
| Iklabishi | 10 |
| Isaladi ishiya, ulethisi | 10 |
| I-avocado | 10 |
| Amahlumela amasha noma omisiwe | 5 |
| Imisipha, ama-shrimps | 5 |
| Inhlanzi | 0 |
Itafula lezinhlawulo ze-glycemic yemikhiqizo ngumsizi othembekile ekulahlekelweni kwesisindo esinqunyiwe ngokungazinzi kahle umzimba. Hlola ukudla kwakho, hlela ukudla kwama-calories kanye ne-BJU - ukuthi ungayenza kanjani,
funda lapha . Engeza ukuqina, ugijime futhi ujabulele umzimba omncane, onempilo!