Ososayensi baseHarvard Institute bathola ukuthi ezifweni ezinjenge-ischemic isifo senhliziyo nesifo sikashukela sezinga lesibili, indima enkulu idlalwa yinkomba ye-glycemic.
Inkomba ye-glycemic isetshenziselwa ukuchaza ukufana kwama-carbohydrate emzimbeni. Lokhu kuyinkomba esilinganisa inani leshukela elisegazini, amahora amabili ngemuva kokudla. I-Sugar ilinganiswa ngesilinganiso se-100-point. Ngenxa yalokhu, kungenzeka ukuthola ukuthi yimiphi imikhiqizo enobuthi obuyingozi kakhulu emzimbeni, nokuthi yini ongayisebenzisi ukunciphisa isisindo nokudla okunempilo.
Ukudla okukhulunywa kakhulu namhlanje, ukuthi umuntu kufanele adle ama-carbohydrates engathinti ukunyuka okubukhali ezingeni likashukela ne-insulini egazini. Ngenxa yalokhu kudla, umuntu uvimbela ukutholakala kwezifo (isifo sikashukela, isifo senhliziyo) futhi kunciphisa isisindo.
Izimiso zokudla.
- Imikhiqizo enokuqukethwe okuphansi kwe-glycemic index isuke ihamba kancane kancane kancane emzimbeni, okunganciphisa ukujula okubukhali egazini legazi kulabo abanegciwane lesifo sikashukela, 1, 2 degrees.
- Lokhu kudla ukunciphisa isisindo somzimba akukhiyi ukusetshenziswa kwe-carbohydrate ekudleni (odokotela bomphakathi womhlaba baye bafakazelwa ukuthi ukudla kwabantu kufanele kube nama-carbohydrate, ngoba banikeza umzimba ngamandla angu-60%).
- Lokhu kudliwa kwakhiwa ekusetshenzisweni kokudla okunomsoco, ngakho umzimba udinga ukudla kancane kakhulu, futhi ukubaluleka kokudla okudliwayo sekude kakhulu.
- Lokhu kudla kusho ukunciphisa ekudleni kokudla okunamafutha amaningi.
- Kudingeka udle imvelo futhi igcwele, kodwa hhayi imikhiqizo esiphelile futhi eqediwe.
- Uma ukudla kuvunyelwe, ukusetshenziswa kwemifino (ngobuningi obulinganiselwe) equkethe isitashi, kanye nezithelo nemifino.
- Ubisi olunamafutha aphansi kanye nokudla okunomsoco, imifino, izithelo, izithelo zommbila, inyama yezinhlanzi, inyama enomzimba, nazo zivunyelwe ngokudla.
Iya ekudleni.
Ukushintshwa ekudleni ngeke kube nzima. Kwanele ukunciphisa okuqukethwe kwama-carbohydrates ngenani elikhulu le-glycemic. Kunezincomo eziningana eziyisisekelo zokushintshela ekudleni:
- Esikhathini sokudla kwasekuseni udinga ukwethula iphalenda - oatmeal, ibhali kanye ne-bran.
- Yidla isinkwa kuphela ku-wholemeal, inhlama enomuncu kanye nohlamvu oluphelele.
- Nciphisa ukusetshenziswa kwezitsha eziqukethe amazambane.
- Yidla izithelo nemifino eminingi.
- Yidla isaladi yemifino enomsoco, enamathele nge-Provencal yokugqoka equkethe uviniga.
- Ungafaka futhi i-pasta ekudleni.
Khumbula ukuthi ukudla okunjalo ngeke kulimaze umzimba, ngenxa yokusetshenziswa kokudla okuwusizo futhi kucebile amavithamini namaminerali. Lokhu kudla akufaki ukusetshenziswa kwe-carbohydrate futhi kunciphisa ingozi yezifo.