Inkomba yeGlycemic nesifo sikashukela

Inkomba ye-Glycemic (GI) isilinganiso sokuthi ukudla kungenza masinyane kanjani ushukela wegazi lakho (ushukela) ukhuphuke. Ukudla kuphela okuqukethe ama-carbohydrate ane-GI. Ukudla okunjengamafutha, amafutha, nenyama akunayo i-GI, noma kunjalo kubantu abanesifo sikashukela, kungathinta ushukela wegazi.

Ngokuvamile, ukudla okuphansi kwe-GI kwandisa ushukela kancane emzimbeni wakho. Ukudla okune-GI ephezulu kwandisa ushukela wegazi ngokushesha.

Uma unesifo sikashukela, ukudla okuphezulu kwe-GI kungenza kube nzima ukulawula isifo sikashukela.

Akuwona wonke ama-carbohydrate asebenza ngokufanayo emzimbeni. Ezinye zibangela i-spike esheshayo kushukela wegazi, kanti ezinye zisebenza kancane, zigwema ukukhuphuka okukhulu noma okusheshayo kushukela wegazi. Inkomba ye-glycemic ikhuluma ngalokhu kwehluka ngokwabela inombolo ekudleni okukhombisa ukuthi bayinyusa masinyane kanjani i-glucose yegazi uma iqhathaniswa noshukela omsulwa).

Isikali se-GI sisuka ku-0 siye ku-100. I-glucose emsulwa ine-GI ephezulu kakhulu futhi inikezwa inani elingu-100.

Ukudla ukudla okuphansi kwe-GI kungakusiza ukuthi uthole ukulawula okuqinile ushukela wegazi lakho. Ukunaka i-GI yokudla kungaba elinye ithuluzi lokusiza ukuphatha isifo sikashukela, kanye nokubalwa kwe-carbohydrate. Ukulandela ukudla okuphansi kwe-GI nakho kungasiza ekunciphiseni isisindo.

Ukudla okuphansi kwe-GI (0 kuye ku-55):

• I-bulgar, ibhali
• I-pasta, irayisi elibilisiwe (eliguquliwe)
• I-Quinoa
• Isigaxa se-high-fiber bran
• I-oatmeal, ukusika insimbi noma ukugoqa
• Izaqathe, imifino engekho isitashi, imifino
• Ama-apula, amawolintshi, izithelo zomvini, nezinye izithelo eziningi
• Amantongomane amaningi, imidumba nobhontshisi
• Ubisi neyogathi

Ukudla okumaphakathi kwe-GI (56 kuya ku-69):

• Pita isinkwa, rye isinkwa
• Umzala
• Irayisi elinsundu
• Omisiwe

Ukudla okuphezulu kwe-GI (70 nangaphezulu):

• Isinkwa esimhlophe namabhele
• Izinhlamvu eziningi ezicutshungulwayo kanye ne-oatmeal esheshayo, kufaka phakathi ama-bran flakes
• Ukudla okuningi okulula
• Amazambane
• Irayisi elimhlophe
• S'thandwa
• Ushukela
• Ikhabe, uphayinaphu

Lapho uhlela ukudla kwakho:

• Khetha ukudla okune-GI ephansi ukuya kokuphakathi.
• Lapho udla ukudla okuphezulu kwe-GI, hlanganisa nokudla okuphansi kwe-GI ukulinganisela umphumela emazingeni akho e-glucose. I-GI yokudla, nomthelela wayo kubantu abanesifo sikashukela kungashintsha uma ukuhlanganisa nokunye ukudla.

I-GI yokudla ithinteka yizici ezithile, njengokuvuthwa kocezu lwesithelo. Ngakho-ke udinga ukucabanga ngaphezu kwe-GI yokudla lapho wenza ukukhetha okunempilo. Lapho ukhetha ukudla, kuwumqondo omuhle ukugcina lezi zinkinga engqondweni.

• Usayizi wengxenye usabalulekile ngoba ama-calories asabalulekile, kanjalo nenani lama-carbohydrate. Udinga ukubheka usayizi wengxenye nenani lama-carbohydrate esidlweni onaso, noma ngabe kunokudla okuphansi kwe-GI.
• Ngokuvamile, ukudla okusetshenzisiwe kune-GI ephezulu. Isibonelo, ijusi yezithelo namazambane asheshayo ane-GI ephakeme kunezithelo eziphelele namazambane aphekwe wonke.
• Ukupheka kungathinta i-GI yokudla. Isibonelo, i-al dente pasta ine-GI ephansi kune-pasta ephekwe kahle.
• Ukudla okunamafutha amaningi noma i-fiber kuvame ukuba ne-GI ephansi.
• Ukudla okuthile okuvela ekilasini elifanayo lokudla kungaba namanani ahlukile we-GI. Isibonelo, irayisi elimhlophe okusanhlamvu okuguquliwe line-GI ephansi kunelayisi elinsundu. Futhi irayisi elimhlophe okusanhlamvu omhlophe une-GI ephakeme kunelayisi elinsundu. Ngokunjalo, ama-oats noma ama-grits asheshayo ane-GI ephezulu kepha ama-oats aphelele nezinhlamvu zokudla kwasekuseni okusanhlamvu konke kune-GI ephansi.
• Khetha izinhlobo ezahlukahlukene zokudla okunempilo ugcine engqondweni inani lokudla okunempilo kukho konke ukudla kanye ne-GI yokudla.
• Okunye ukudla okuphezulu kwe-GI kunezakhamzimba eziningi. Ngakho-ke kulinganisa lokhu nokudla okuphansi kwe-GI.

Kubantu abaningi abanesifo sikashukela, ukubalwa kwe-carbohydrate, noma ukubalwa kwe-carb, kusiza ukukhawulela ama-carbohydrate enanini eliphilile. Ukubalwa kweCarb kanye nokukhetha ukudla okunempilo nokugcina isisindo esinempilo kunganele ukulawula isifo sikashukela nokunciphisa ubungozi bezinkinga. Kepha uma unenkinga yokulawula ushukela wegazi lakho noma ufuna ukulawula okuqinile, kufanele ukhulume nomhlinzeki wakho wezokunakekelwa kwezempilo ngokusebenzisa inkomba ye-glycemic njengengxenye yohlelo lwakho lwesenzo.

I-American Diabetes Association. 5. Ukwenza kube lula ukushintsha kokuziphatha nenhlalakahle ukwenza ngcono imiphumela yezempilo: Amazinga Wokunakekelwa Kwezokwelapha Esifo Sikashukela-2020. Ukunakekelwa yisifo sikashukela. 2020; 43 (Suppl 1): S48-S65. I-PMID: 31862748 pubmed.ncbi.nlm.nih.gov/31862748/.

Iwebhusayithi yeAmerican Diabetes Association. Inkomba yeGlycemic nesifo sikashukela. www.diabetes.org/glycemic-index-and-diabetes. Kufinyelelwe ngo-Okthoba 18, 2020.

UMacLeod J, uFranz MJ, uHandu D, et al. Isiqondiso somkhuba we-Academy of Nutrition and Dietetics Nutrition wohlobo 1 bese uthayipha 2 sikashukela kubantu abadala: Ukubuyekezwa kobufakazi bokungenelela kokudla kanye nezincomo. Ukudla kuka-J Acad Nutr. 2017; 117 (10) 1637-1658. I-PMID: 28527747 pubmed.ncbi.nlm.nih.gov/28527747/.

• Igazi Ushukela
• Ukudla Kwesifo Sikashukela