Inkomba yeGlycemic - Thola ukuthi kuyini nokuthi kunciphisa kanjani ukudla

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• Inkomba yeGlycemic nomthwalo we-glycemic
• Ungayazi kanjani inkomba yokudla ye-glycemic
• Inkomba yeGlycemic yokuthuthukisa ukuqeqeshwa

Inkomba ye-glycemic iyinkomba yejubane lapho i-carbohydrate ekudleni ifinyelela egazini futhi iguqula ushukela wegazi, okuyizinga likashukela egazini. Ngakho-ke, ukudla okunenkomba ye-glycemic ephansi, njengobhontshisi, amapheya kanye ne-oat bran, kugcina ushukela wegazi isikhathi eside, kubambezele ukuqala kwendlala ngemuva kokudla.

Kusukela kumanani we-glycemic index, ukudla kuhlukaniswa ngezigaba ezi-3:

• I-GI ephansi: lapho inkomba ye-glycemic ingaphansi noma ilingana no-55;
• I-Medium IG: lapho inkomba ye-glycemic iphakathi kuka-56 kuya ku-69;
• I-GI ephezulu: lapho inkomba ye-glycemic inkulu noma ilingana no-70.

Ukuhlukaniswa kokudla okuyinhloko, bheka ithebula eliphelele lenkomba ye-glycemic yama-carbohydrate.

Kubalulekile ukukhumbula ukuthi inkomba ye-glycemic isetshenziswa kuphela ekudleni okuqukethe kakhulu ama-carbohydrate, njengamabele, i-pasta, amaswidi, irayisi, amazambane, izithelo, imikhiqizo yobisi nemifino, futhi ayikho ekudleni okusekelwe kuma-protein amafutha, afana nenyama, amaqanda, uwoyela womnqumo nebhotela, ngoba awashintshi ushukela wegazi.

Inkomba yeGlycemic nomthwalo we-glycemic

Ngenkathi inkomba ye-glycemic ihambelana nejubane lapho ama-carbohydrate ekudleni enyusa ushukela wegazi, umthwalo we-glycemic uxhunyaniswa nenani le-carbohydrate ekhona ekudleni: i-carbohydrate eningi, ushintsho olukhulu ku-glucose yegazi.

Ukuhlukaniswa komthwalo we-glycemic kwenziwa kanjena:

• Umthwalo ophansi we-glycemic: amanani afinyelela ku-10;
• Isilinganiso somthwalo we-glycemic: amanani kusuka ku-11 kuye ku-19;
• Umthwalo ophezulu we-glycemic: amanani avela ku-20.

Umthwalo we-glycemic ubalulekile ngoba hhayi njalo ukudla okunenkomba ephezulu ye-glycemic kuzokwazi ukushintsha i-glucose yegazi ngendlela embi. Isibonelo, ikhabe linenkomba ephezulu ye-glycemic kanye nomthwalo we-glycemic we-4 kuphela, okusho ukuthi ucezu lwekhabe alunayo i-carbohydrate eyanele ukukhulisa ushukela wegazi ngokweqile.

Ungayazi kanjani inkomba yokudla ye-glycemic

Ukuze uqiniseke ngokwengeziwe ngenani lenkomba yokudla ye-glycemic, kufanele ubheke etafuleni, kepha amathiphu alandelayo ayasiza ukuhlola ukuthi ngabe ukudla okuthile kunenkomba ephezulu noma ephansi ye-glycemic:

1. Ukudla okuphekwe kakhulu noma okusetshenzwe kakhudlwana, kuyanda inkomba yayo ye-glycemic: ama-juice anenkomba ephezulu ye-glycemic kunezithelo eziphelele; amazambane acubuziwe anenkomba ephezulu ye-glycemic kunamazambane aphekwe wonke;
2. Lapho izithelo noma imifino ivuthwe ngokwengeziwe, iyanda inkomba yayo ye-glycemic;
3. Izithelo nemifino ehlutshiwe inenkomba ephansi ye-glycemic kunaleyo ehlutshiwe;
4. Uma ukudla kuphekwa isikhathi eside, inkomba ye-glycemic iyanda: inhlamaal dente inenkomba ye-glycemic ephansi kune-pasta ephekwe kahle.

Ngakho-ke, icebo elihle lokugwema ukudla okunenkomba ephezulu ye-glycemic ukusebenzisa ukudla ngendlela engokwemvelo kakhulu, kudle amakhasi wezithelo nemifino lapho kungenzeka futhi kugwenywe nemikhiqizo enezimboni. Bona izibonelo zokudla okunenkomba ephansi ye-glycemic.

Inkomba yeGlycemic yokuthuthukisa ukuqeqeshwa

Ngaphambi kokuqeqeshwa, kufanele udle ukudla okunenkomba ye-glycemic ephansi kuya kokulingene, njengobhanana namazambane, ngoba azokhuphula i-glucose yegazi lakho kancane, anikeze amandla okwamanje lapho ukuqeqeshwa kuqala.

Uma ukuzivocavoca umzimba kukhulu futhi kuthatha isikhathi esingaphezu kwehora elilodwa, kufanele usebenzise ama-carbohydrate asezingeni eliphezulu we-glycemic ukuze ugcwalise ngokushesha amandla akho okuqeqesha, futhi ungasebenzisa ijeli le-carbohydrate, iziphuzo ze-isotonic noma izithelo ezinoshukela ophakeme, njengezihlahla zomnqumo.

Ngemuva kokuzivocavoca umzimba, umgijimi kufanele futhi abeke phambili ukusetshenziswa kokudla okunenkomba ephakathi nendawo kuya phezulu ye-glycemic, ukugcwalisa amasheya e-carbohydrate nokusheshisa ukululama kwemisipha. Bona okuningi mayelana nokuthi ungayisebenzisa kanjani inkomba ye-glycemic ukuthuthukisa ukujima kwakho futhi ubone izibonelo zokudla kule vidiyo: