Ukudla Okuningana Kwe-Glycemic Index
-Delile
- Imenyu Yezinkomba Eziphansi zeGlycemic
- Izithelo ezisezingeni eliphansi ze-glycemic
- Ubhatata awunankomba ephansi ye-glycemic
Ukudla okunenkomba ye-glycemic ephansi yilokho okungakhuphuli kakhulu ushukela wegazi futhi yingakho kuyizinqumo ezinhle ikakhulukazi kulabo abafuna ukwehlisa isisindo kanye nalabo abanesifo sikashukela, njengoba besiza ukugcina i-glucose yegazi ilawulwa.
Ngoba azinyusi kakhulu ushukela wegazi, lokhu kudla kusiza ekwehliseni isisindo ngoba akukukhuthazi ukukhiqizwa kwamafutha, ngaphezu kokukwazi ukukhulisa umuzwa wokusutha nokugcina indlala isikhathi eside. Ukuqonda kangcono ukuthi yini inkomba ye-glycemic nokuthi ikuthinta kanjani ukudla nokuqeqeshwa.
Inkomba ye-glycemic ikhona kuphela ekudleni okuqukethe ama-carbohydrate, kanti ezinye izibonelo zokudla okunenkomba ephansi ye-glycemic yilezi:
- Ubisi, iyogathi noshizi;
- Izinhlamvu eziphelele ezifana nofulawa ophelele kakolweni, i-oats, i-oat bran, i-muesli;
- Imidumba: ubhontshisi, ubhontshisi, uphizi, amantongomane;
- Isinkwa esiphelele, ipasta ye-wholegrain, ummbila;
- Izithelo nemifino ngokujwayelekile.
Konke lokhu kudla kunenkomba ye-glycemic engaphansi kwama-55 ngakho-ke kubhekwa njengokudla okuphansi kwe-glycemic index. Lapho inkomba ye-glycemic ihluka phakathi kuka-56 no-69, ukudla kubhekwa njengokukhomba okulinganiselwe kwe-glycemic futhi, ngaphezu kwama-70, kunenkomba ephezulu ye-glycemic. Bona amanani we-glycemic index of foods ku: Complete Table of Glycemic Index.
Imenyu Yezinkomba Eziphansi zeGlycemic
Ithebula elilandelayo libonisa isibonelo semenyu yenkomba ye-glycemic ephansi yezinsuku ezi-3.
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | I-yogurt yemvelo enawo wonke okusanhlamvu kwe-Bran | 1 inkomishi yobisi olungenashukela + nocezu olu-1 lwesinkwa esigcwele iqanda | Ikhofi elingenashukela + amaqanda ama-2 omelet noshizi |
| Isidlo sasekuseni | Ama-kiwi ama-2 + ama-5 cashew nuts | 1 ingilazi yejusi eluhlaza nge-apula, i-kale, ulamula kanye nefilakisi | 1 eliphakathi kwe + 4 amabhisikidi aphelele |
| Isidlo sasemini sasemini | I-3 col yesobho lesirayisi elinsundu + i-2 col kabhontshisi + i-1 fillet yenkukhu + isaladi eluhlaza | U-Escondidinho we-manioc onenyama yomhlabathi + isaladi + 1 i-orange | I-pasta yonke ye-tuna enemifino notamatisi isosi + ucezu lukaphayinaphu ongu-1 |
| Isidlo sasemini | Isemishi eliphelele lesinkwa noshizi + 1 inkomishi yetiye | I-yogurt engu-1 ene-chia + 3 toast ephelele | I-Papaya smoothie enezipuni eziyi-1 ze-flaxseed |
Ngokuvamile, ukudla okune-carb ephansi kwenziwa ngokudla okunenkomba ephansi ye-glycemic, ngoba ngaphezu kokunciphisa ukusetshenziswa kwama-carbohydrate, kulolu hlobo lokudla kunokukhetha ukusetshenziswa kokudla okuphelele, njengobhontshisi, ilayisi kanye ne-pasta ephelele . Ngaphezu kwalokho, ukudla njalo ukudla okuyimithombo yamaprotheni afana neyogathi, amaqanda nenyama kukonke kwehlisa umthwalo we-glycemic wesidlo, kukhuphule ukusutha futhi kungakhuthazi ukukhiqizwa kwamafutha emzimbeni, kube isu elihle lokusiza ngesisindo ukulahlekelwa.
Izithelo ezisezingeni eliphansi ze-glycemic
Izithelo eziningi zinenkomba ye-glycemic ephansi, njengama-apula, ama-kiwis, ama-strawberry, ama-plums namajusi angenashukela, ngokwesibonelo. Kodwa-ke, izithelo ezinjengamarvinisi namakhabe zinenkomba ephakathi nendawo kuya phezulu ye-glycemic, ngakho-ke kubalulekile ukuthi ungazidli ndawonye nokunye ukudla okunenkomba ephezulu ye-glycemic.
Kodwa-ke, kubalulekile ukukhumbula ukuthi yize izithelo zinenkomba ephansi ye-glycemic, akufanele udle izithelo ezingaphezu kwesisodwa ngesidlo ngasinye, ngoba lokhu kwandisa inani lama-carbohydrate noshukela esidlweni, kwandisa inkomba ye-glycemic kanye nomphumela ushukela egazini.
Ubhatata awunankomba ephansi ye-glycemic
Ubhatata unenkomba ye-glycemic 63, okuyinani elilinganiselwe ekuhlukanisweni kwenkomba ye-glycemic. Kodwa-ke, yaduma ngokusiza ukunciphisa umzimba nokuthola isisindo somzimba njengoba kungukudla okumnandi, okulula ukusebenziseka okunikeza amandla okuqeqeshwa ngasikhathi sinye ngaphandle kokukhuthaza ukukhiqizwa kwamafutha emzimbeni.
Ukuhlanganiswa kwenkukhu namazambane kuyindlela enhle yokuthola ukudla okunamafutha aphansi, ama-calories aphansi futhi acebile ngomsoco, okunika amandla nokusutha. Bona zonke izinzuzo zobhatata.
Imibhalo Ethandekayo
Umhlahlandlela Ofanekisiwe Wokubhoboza Ingane Yakho Elele
