I-Glycemic Index: Kuyini nokuthi Uyisebenzisa Kanjani

-Delile

• Yini inkomba ye-glycemic?
• Ukudla okuphansi kwe-glycemic
• Izinzuzo
• Ukulandela kanjani
• Inkomba ye-Glycemic yokudla
• Izithelo
• Imifino
• Izinhlamvu
• Imidumba
• Imikhiqizo yobisi nezinye izindlela zobisi
• Abenza ubumnandi
• Imiphumela yokupheka nokuvuthwa
• Okubalulekile

Inkomba ye-glycemic iyithuluzi elijwayele ukusetshenziselwa ukukhuthaza ukuphathwa koshukela wegazi kangcono.

Kunezici eziningana ezinomthelela enkombeni ye-glycemic yokudla, kufaka phakathi ukwakheka kwezakhi, indlela yokupheka, ukuvuthwa, kanye nenani lokucubungula okwenziwe.

Inkomba ye-glycemic ayikwazi nje ukusiza ukukhulisa ukuqwashisa kwakho ngalokho okufaka epuletini lakho kodwa futhi ikwenyusa ukwehla kwesisindo, yehlise amazinga kashukela egazini, futhi yehlise ne-cholesterol yakho.

Lo mbhalo ubhekisisa inkomba ye-glycemic, kufaka phakathi ukuthi iyini, ukuthi ingayithinta kanjani impilo yakho nokuthi uyisebenzisa kanjani.

Yini inkomba ye-glycemic?

Inkomba ye-glycemic (GI) inani elisetshenziswa ukukala ukuthi kungakanani ukudla okuthile okukhulisa amazinga kashukela egazini.

Ukudla kubhekwa njengokudla okuphansi, okuphakathi, noma okuphezulu kwe-glycemic futhi kubalwa esikalini sika-0-100.

Ukwehla kwe-GI kokudla okuthile, kuncane okungathinta amazinga kashukela egazini ().

Nazi izilinganiso ezintathu ze-GI:

• Phansi: 55 noma ngaphansi
• Okulingene: 56–69
• Phezulu: 70 noma ngaphezulu

Ukudla okuphezulu kuma-carbs acolisisiwe noshukela kugaywa ngokushesha okukhulu futhi kaningi kune-GI ephezulu, kanti ukudla okunamaprotheni amaningi, amafutha, noma i-fiber ngokuvamile kune-GI ephansi. Ukudla okungenayo i-carbs akunikezwa i-GI futhi kufaka inyama, inhlanzi, izinkukhu, amantongomane, imbewu, amakhambi, izinongo namafutha.

Ezinye izinto ezithinta i-GI yokudla zihlanganisa ukuvuthwa, indlela yokupheka, uhlobo lukashukela oluqukethe, nenani lokucubungula elikwenzile ().

Khumbula ukuthi inkomba ye-glycemic yehlukile kulayini we-glycemic (GL).

Ngokungafani ne-GI, engabheki inani lokudla okudliwayo, izici ze-GL kwinani lama-carbs ekunikezelweni kokudla ukuthola ukuthi kungathinta kanjani amazinga kashukela egazini ().

Ngalesi sizathu, kubalulekile ukuthatha kokubili inkomba ye-glycemic kanye nomthwalo we-glycemic lapho ukhetha ukudla okuzosiza ukusekela amazinga kashukela egazini anempilo ().

Inkomba ye-glycemic isetshenziselwa ukukala ukuthi ukudla okuthile kukhuphula kangakanani amazinga kashukela egazini lakho. Ukuphakama kwe-GI, kukhulu umphumela kumazinga kashukela egazini.

Ukudla okuphansi kwe-glycemic

Ukudla okuphansi kwe-glycemic kubandakanya ukufaka ukudla nge-GI ephezulu kulabo abane-GI ephansi.

Izinzuzo

Ukulandela ukudla okuphansi kwe-glycemic kunganikela ngezinzuzo eziningana zezempilo, kufaka phakathi:

• Kuthuthukiswe ukulawulwa kukashukela egazini. Ucwaningo oluningi luthole ukuthi ukulandela ukudla okuphansi kwe-GI kunganciphisa amazinga kashukela egazini futhi kuthuthukise ukuphathwa koshukela wegazi kubantu abane-type 2 diabetes (,).
• Ukwanda kwesisindo. Olunye ucwaningo lubonisa ukuthi ukulandela ukudla okuphansi kwe-GI kungakhuphula ukuncipha kwesisindo esifushane. Kudingeka izifundo eziningi ukuthola ukuthi kuthinta kanjani ukuphathwa kwesisindo sesikhathi eside (,,).
• Kwehliswe amazinga e-cholesterol. Ukulandela ukudla okuphansi kwe-GI kungasiza amazinga aphansi we-cholesterol ephelele ne-LDL (embi), zombili okuyizinto eziyingozi zesifo senhliziyo (,).

Ukulandela kanjani

Ukudla okunempilo, okuphansi kwe-glycemic kufanele kuqukethe ukudla okuphansi kwe-GI, okufana:

• Izithelo: ama-apula, amajikijolo, amawolintshi, ulamula, amalimu, ubhamubhamu
• Imifino engekho isitashi: i-broccoli, ukholifulawa, izaqathe, isipinashi, utamatisi
• Izinhlamvu eziphelele: i-quinoa, i-couscous, ibhali, i-buckwheat, i-farro, i-oats
• Imidumba: udali, ubhontshisi omnyama, amantshontsho, ubhontshisi wezinso

Ukudla ngaphandle kwenani le-GI noma nge-GI ephansi kakhulu kungathokozelwa njengengxenye yokudla okulinganiselayo okuphansi kwe-glycemic. Kubandakanya:

• Inyama: inyama yenkomo, inyathi, iwundlu, inyama yengulube
• Ukudla kwasolwandle: i-tuna, i-salmon, imfanzi, i-mackerel, ama-anchovies, ama-sardine
• Izinkukhu: inkukhu, ikalikuni, idada, ihansi
• Amafutha: amafutha omnqumo, uwoyela kakhukhunathi, uwoyela we-avocado, uwoyela wemifino
• Amantongomane: ama-alimondi, amantongomane ama-macadamia, ama-walnuts, ama-pistachio
• Imbewu: imbewu ye-chia, imbewu yesesame, imbewu ye-hemp, imbewu yefilakisi
• Amakhambi nezinongo: i-turmeric, i-pepper emnyama, i-cumin, i-dill, i-basil, i-rosemary, isinamoni

Noma kungekho ukudla okunqatshelwe ekudleni, ukudla okune-GI ephezulu kufanele kukhawulelwe.

Ukudla okune-GI ephezulu kufaka:

• Isinkwa: isinkwa esimhlophe, ama-bagel, ama-naan, ama-pita bread
• Ilayisi: irayisi elimhlophe, irayisi le-jasmine, irayisi le-arborio
• Izinhlamvu: ama-oats asheshayo, okusanhlamvu kwasekuseni
• I-pasta nama-noodle: i-lasagna, i-spaghetti, i-ravioli, i-macaroni, i-fettuccine
• Imifino enesitashi: amazambane acubuziwe, amazambane, amafries aseFrance
• Izimpahla ezibhakiwe: ikhekhe, ama-donuts, amakhukhi, ama-croissants, ama-muffin
• Ungadla: ushokoledi, ama-crackers, ama-microwave popcorn, ama-chips, ama-pretzels
• Iziphuzo ezinoshukela: isoda, ijusi yezithelo, iziphuzo zemidlalo

Ngokufanelekile, zama ukufaka okunye kwalokhu kudla ngokudla okune-GI ephansi lapho kungenzeka khona.

Ukulandela ukudla okuphansi kwe-glycemic kuhilela ukushintshanisa ukudla okune-GI ephezulu enezinye izindlela eziphansi ze-GI. Ukudla okuphansi kwe-glycemic kungasiza ukuphatha amazinga kashukela egazini, kunciphise i-cholesterol yakho, futhi kukhulise ukuncipha kwesisindo esifushane.

Inkomba ye-Glycemic yokudla

Ukunquma i-GI yokudla ovame ukukudla kungasiza uma ulandela ukudla okuphansi kwe-glycemic.

Nawa amanani we-GI wezithako ezimbalwa (, 11):

Izithelo

• Ama-apula: 36
• Amajikijolo: 41
• Izinsuku: 42
• Amawolintshi: 43
• Ibhanana: 51
• I-Mango: 51
• Ama-Blueberries: 53
• Uphayinaphu: 59
• Ikhabe: 76

Imifino

• Izaqathe (ezibilisiwe): 39
• Izitshalo (ezibilisiwe): 66
• Ubhatata (obilisiwe): 63
• Ithanga (elibilisiwe): 74
• Amazambane (abilisiwe): 78

Izinhlamvu

• Ibhali: 28
• I-Quinoa: 53
• Ama-oats ahlanganisiwe: 55
• Umzala: 65
• I-Popcorn: 65
• Irayisi Elinsundu: 68
• Irayisi elimhlophe: 73
• Isinkwa sikakolweni sonke: 74
• Isinkwa esimhlophe: 75

Imidumba

• Ubhontshisi: 16
• Ubhontshisi wezinso: 24
• Amatshwele: 28
• Ama-lentile: 32

Imikhiqizo yobisi nezinye izindlela zobisi

• Ubisi: 34
• Ubisi olunamafutha: 37
• Ubisi lonke: 39
• Ukhilimu oyiqhwa: 51
• Ubisi lwelayisi: 86

Abenza ubumnandi

• UFructose: 15
• Ushukela kakhukhunathi: 54
• Usiraphu we-maple: 54
• Uju: 61
• Ushukela wethebula: 65

Ukwazi lapho ukudla kwakho okuthandayo kuwela enkombeni ye-glycemic kungenza kube lula kakhulu ukulandela ukudla okuphansi kwe-glycemic.

Imiphumela yokupheka nokuvuthwa

Ngokudla okuthile, indlela yokupheka esetshenzisiwe ingathinta inkomba ye-glycemic.

Isibonelo, ukudla okuthosiwe kuvame ukuqukethe inani eliphakeme lamafutha, elinganciphisa ukumuncwa koshukela egazini futhi lehlise i-GI (,).

Khonamanjalo, ukosa nokubhaka kungaphula isitashi esimelana - uhlobo lwesitashi olumelana nokugayeka kokudla futhi lutholakala kakhulu ekudleni okufana nemidumba, amazambane, ne-oats - ngaleyo ndlela kwandise i-GI (,).

Ngakolunye uhlangothi, ukubilisa kucatshangwa ukuthi kusiza ekugcineni isitashi esimelana nokuholela ku-GI ephansi, uma kuqhathaniswa nezinye izindlela zokupheka ().

Uma upheka isikhathi eside njengokudla okuyi-pasta noma ilayisi, kukhula ukugayeka kokuqukethwe kwesitashi sakho, ngaleyo ndlela kukhuphule i-GI yabo. Njengalokhu, kungcono ukupheka kuphela lokhu kudla kuze kube kufinyelela ekuthambekeni kwe-al dente, okusho ukuthi basamile lapho beluma kubo (,).

Ngaphezu kwendlela yokupheka esetshenzisiwe, izinga lokuvuthwa lingahle lithinte i-GI yezinye izithelo, kufaka phakathi ubhanana. Lokhu kungenxa yokuthi inani lesitashi esimelana nalo liyancipha ngesikhathi senqubo yokuvuthwa, okuholela ku-GI ephakeme ().

Isibonelo, ubhanana ovuthwe ngokuphelele une-GI engu-51, kanti ubhanana ongakavuthwa une-GI engama-30 (11) nje.

Izinga lokuvuthwa, kanye nendlela okuphekwa futhi kulungiswe ngayo ukudla okuthile, kungathinta i-GI yomkhiqizo wokugcina.

Okubalulekile

Inkomba ye-glycemic, noma i-GI, isilinganiso esisetshenziselwa ukunquma ukuthi ukudla kungathinta kangakanani amazinga kashukela egazini lakho.

Izici eziningana zithinta inkomba ye-glycemic yokudla, kufaka phakathi ukwakheka kwezakhi, ukuvuthwa, indlela yokupheka, kanye nenani lokucubungula okwenziwe.

Ukulandela ukudla okuphansi kwe-glycemic kunganikela ngezinzuzo eziningana zezempilo, ngoba kungasiza ukulinganisela amazinga kashukela egazini, kwehlise i-cholesterol yakho, futhi kwandise ukuncipha kwesisindo esifushane.