Izinhlobo Ezinempilo Zesifo Sikashukela

-Delile

• Yini inkomba ye-glycemic?
• Uyini umthwalo we-glycemic?
• Amakhekhe
• Amagilebhisi-amantongomane
• Ukhilimu kakolweni
• UMuesli
• Izinhlamvu ezenzelwe irayisi
• I-oatmeal
• Amabele okususelwa kukolweni
• Izengezo nezinye izindlela

Ukukhetha ibhulakufesi elifanele

Uma usejaheni lasekuseni, ungahle ungabi nesikhathi sokudla noma yini ngaphandle kwesitsha esisheshayo sokusanhlamvu. Kepha izinhlobo eziningi zokusanhlamvu kwasekuseni zilayishwa ngama-carbohydrate agaya ngokushesha. Lawa ma-carbs ngokuvamile akala phezulu kunkomba ye-glycemic. Lokho kusho ukuthi umzimba wakho uwaphula masinyane, okhuphula ngokushesha amazinga kashukela egazini lakho. Uma unesifo sikashukela, lokho kungaba yingozi.

Ngenhlanhla, akuwona wonke okusanhlamvu okwenziwa ngokufana. Qhubeka ufunde ukuze ufunde ngezinketho zokudla okusanhlamvu ezinokukwenza uphume emnyango ngokushesha, ngaphandle kokukufaka endaweni egibela ushukela egazini.

Sibhale izincomo zethu kusukela kwesilinganiso esiphezulu kunkomba ye-glycemic kuya esilinganisweni esiphansi.

Yini inkomba ye-glycemic?

Inkomba ye-glycemic, noma i-GI, ilinganisa ukuthi ama-carbohydrate akhuphula ngokushesha kanjani amazinga kashukela egazini lakho. Uma unesifo sikashukela, kungcono ukukhetha ukudla okunezilinganiso eziphansi ze-GI. Kuthatha isikhathi eside ukugaya, okungasiza ukuvimbela ama-spikes kushukela wakho wegazi.

Ngokusho kweHarvard School of Public Health:

• Ukudla okuphansi kwe-GI kunesilinganiso esingu-55 noma ngaphansi
• Ukudla okumaphakathi-GI kunesilinganiso esingu-56-69
• Ukudla okuphezulu kwe-GI kunesilinganiso esingu-70-100

Ukuxuba ukudla kungathonya ukuthi kugaywa kanjani futhi kukhangiswe egazini lakho, futhi ekugcineni isilinganiso sabo se-GI. Isibonelo, ukudla okusanhlamvu okuphezulu kwe-GI nge-yogurt yamaGrikhi, amantongomane, noma okunye ukudla okusezingeni eliphansi kwe-GI kunganciphisa ukugaya kwakho futhi kukhawulele ama-spikes kushukela wegazi lakho.

Uyini umthwalo we-glycemic?

Umthwalo we-glycemic ngesinye isilinganiso sendlela ukudla okuthinta ngayo ushukela wegazi lakho. Kucabangela usayizi wengxenye kanye nokugayeka kwama-carbohydrate ahlukile. Kungaba yindlela engcono yokukhomba ukukhetha okuhle nokubi kwe-carb. Isibonelo, izaqathe zinesilinganiso esiphakeme se-GI kodwa umthwalo ophansi we-glycemic. Imifino inikeza ukukhetha okunempilo kubantu abanesifo sikashukela.

Ngokusho kweHarvard School of Public Health:

• umthwalo we-glycemic ongaphansi kwe-10 uphansi
• umthwalo we-glycemic we-11-19 uphakathi
• umthwalo we-glycemic wama-20 noma ngaphezulu uphezulu

Uma unesifo sikashukela, kungcono ukuqala usuku lwakho ngesidlo sasekuseni esiphansi se-GI.

Amakhekhe

Ngokwesilinganiso, i-cornflake inesilinganiso se-GI esingu-93 nomthwalo we-glycemic wama-23.

Umkhiqizo odume kakhulu yiKellogg's Corn Flakes.Ungayithenga i-plain, i-sugarcoated, noma i-honey and nut variations. Isithako esiyinhloko ummbila osikiwe, onesilinganiso se-GI esiphezulu kunezinye izindlela zokusanhlamvu okuphelele. Lapho ummbila ugaywa, ungqimba lwawo oluqinile lwangaphandle luyasuswa. Lokhu kushiya ngemuva komkhiqizo onesitashi onenani elincane lokudla okunomsoco kanye nama-carbohydrate amaningi agayekayo ngokushesha.

Amagilebhisi-amantongomane

Amantongomane omvini anesilinganiso se-GI esingu-75 nomthwalo we-glycemic ongu-16, ukuthuthuka okusanhlamvu okususelwa emmbileni.

Okusanhlamvu kuqukethe izinhlamvu eziyindilinga ezenziwe ngofulawa kakolweni okusanhlamvu ophelele nebhali elinemithombo. Kungumthombo omuhle wamavithamini B6 ne-B12, kanye ne-folic acid.

Amantongomane omvini ahlinzeka cishe ngama-gramu ayi-7 we-fiber nge-half-cup-service. I-fibre ibalulekile kubantu abanesifo sikashukela. Kungasiza ekunciphiseni ukugaya kwakho ukudla, kuzinzise ushukela wegazi lakho. Kungasiza futhi ukwehlisa amazinga akho e-cholesterol.

Ukhilimu kakolweni

Ngokwesilinganiso, ukhilimu ovamile kakolweni unesilinganiso se-GI esingu-66 nomthwalo we-glycemic ongu-17. Uhlobo olusheshayo lunezinga eliphakeme le-GI.

Lokhu okusanhlamvu okushisayo kwenziwa ngomhlabathi ocolekile, okusanhlamvu okusanhlamvu. It has a ukuthungwa bushelelezi futhi flavour ezicashile. Imikhiqizo edumile ifaka i-B & G Foods neMalt-O-Meal.

Ukhilimu kakolweni uhlinzeka ngamamiligremu ayi-11 ensimbi ngokudla ngakunye, isilinganiso esikhulu. Amaseli akho abomvu asebenzisa le minerali ukuthwala umoya-mpilo emzimbeni wakho wonke.

UMuesli

Ngokwesilinganiso, i-muesli inesilinganiso se-GI esingu-66 nomthwalo we-glycemic ongu-16.

Iqukethe ama-oats ahlanganisiwe aluhlaza nezinye izithako, njengezithelo ezomisiwe, imbewu namantongomane. Imikhiqizo ehlonishwayo ifaka phakathi iBob's Red Mill neFamilia Swiss Muesli Cereal.

Ngesisekelo sayo se-oats, i-muesli iwumthombo omkhulu we-fiber.

Izinhlamvu ezenzelwe irayisi

Amabele asuselwa elayisi, njengeKellogg’s Special K, athanda ukuthinta amazinga kashukela egazini angaphansi kancane kukaMuesli. I-Special K inesilinganiso se-GI esingu-69 nomthwalo we-glycemic 14.

Kunezinhlobonhlobo eziningi ze-Special K kufaka phakathi, ama-Red Berries, Izithelo ne-yogurt, iMultigrain, ne-Oats & Honey. Zonke zinamanani ahlukene wekhalori nawondlayo.

I-oatmeal

I-Oatmeal ingenye yezindlela zokusanhlamvu ezinempilo kakhulu, eza ngesilinganiso se-GI esingu-55 nomthwalo we-glycemic ka-13.

I-oatmeal yenziwa nge-oats eluhlaza. Ungakhetha izinhlobo ezikhethekile, ezi-organic, noma ezithandwayo eziqinile, njengeQuaker. Kepha qaphela: ama-oats asheshayo anomthwalo we-glycemic ophindwe kabili njenge-oats ejwayelekile. Qaphela ukugwema izinhlobo zangaphambi koshukela, ngoba ziqukethe ushukela nama-calories aphindwe kabili.

I-oatmeal ingumthombo ocebile we-fiber.

Amabele okususelwa kukolweni

Amabele okusanhlamvu kakolweni awinile, uma kukhulunywa ngokuba nesilinganiso esiphansi se-GI nomthwalo we-glycemic. Ngokwesilinganiso, banesilinganiso se-GI esingu-55 nomthwalo we-glycemic ongu-12.

Lapho isetshenziswa njengokudla okusanhlamvu, i-bran kakolweni icutshungulwa ibe ama-flakes noma ama-pellets. Zisinda ukwedlula okusanhlamvu okususelwa elayisi, ngenxa yokuqukethwe kwazo kwe-fiber enkulu.

Amabele kakolweni acebile nge-thiamin, i-iron, i-zinc, ne-magnesium. Eminye imikhiqizo enezivikelo eziqinile nayo iyimithombo emihle ye-folic acid novithamini B12. IKellogg's All-Bran nePost's 100% Bran yizinketho ezinhle.

Izengezo nezinye izindlela

Uma ungazizwa uthanda ukudla okusanhlamvu, kunezinye izinketho eziningi zasekuseni. Cabanga ukufinyelela kumaqanda acebile aneprotheni kanye nesinkwa esenziwe ngqoloyi okusanhlamvu noma i-rye. Iqanda liqukethe ngaphansi kuka-1 gram wama-carbohydrate, ngakho-ke alinamthelela omncane kushukela wakho wegazi. Futhi kuzokwehlisa ukugaywa kwanoma imaphi ama-carbohydrate adliwe nawo.

Qaphela uma kukhulunywa ngeziphuzo. Iziphuzo zezithelo zinezilinganiso eziphakeme ze-glycemic index kunezithelo eziphelele. Khetha i-orange yonke noma i-apula esikhundleni sejusi.