Izithelo eziyi-10 eziphansi zeGlycemic zesifo sikashukela

-Delile

• Yini inkomba ye-glycemic?
• 1. Ama-Cherry
• 2. Amagilebhisi
• 3. Amabhilikosi omisiwe
• 4. Amapheya
• 5. Ama-apula
• 6. Amawolintshi
• 7. Amaplamu
• 8. Amajikijolo
• 9. Amapentshisi
• 10. Amagilebhisi

Izithelo eziphephe kakhulu zikashukela

Thina bantu siza ngezinyo lethu elimnandi ngokwemvelo - Imizimba yethu idinga ama-carbohydrate ngoba inika amandla amaseli. Kepha ukuze umzimba ukwazi ukuwusebenzisela amandla, sidinga i-insulin.

Lapho imizimba yethu ingakhiqizi noma iyiphi i-insulin noma ingakwazi ukuyisebenzisa (thayipha isifo sikashukela esingu-1) noma yenze ngokwanele ngayo (thayipha isifo sikashukela sesi-2), sisengozini yamazinga aphezulu kashukela egazini. Amazinga aphezulu angaholela ezinkingeni ezingapheli ezifana nokulimala kwezinzwa, iso noma izinso.

Yini inkomba ye-glycemic?

Inkomba ye-glycemic (GI) ikutshela ukuthi ukudla okuqukethe ama-carbohydrate kulithinta ngokushesha kanjani izinga likashukela egazini lakho uma lidliwa yilo uqobo. Ngokusho kwe-American Diabetes Association (ADA), izikolo ze-GI zilinganiswe njenge:

• Phansi: 55 noma ngezansi
• Okumaphakathi: 56 kuye ku-69
• Phezulu: 70 nangaphezulu

Ukwehla kwesilinganiso se-GI, kukhuphuka kancane ushukela wegazi, ongasiza umzimba ukuphatha kangcono izinguquko zangemva kokudla.

Izithelo eziningi eziphelele zine-GI ephansi ukuya kokulingene. Izithelo eziningi nazo zigcwele amavithamini A no-C, kanye nefayibha.

Ukulinganiselwa okuwusizo kakhulu komphumela wokudla ushukela wegazi umthwalo we-glycemic (GL), onezigaba ezincanyana zokudla okuphansi, okuphakathi nokweqile. Lokhu kubalwa kubheka i-GI, kanye namagremu ama-carbohydrate ngokudla ngakunye.

Yize umuntu ngamunye ophila nesifo sikashukela ephendula noma ebekezelela ukukhetha kwe-carbohydrate futhi alinganise ngokuhlukile, i-GL ilinganisela kangcono umthelela ongaba khona wempilo yangempela lapho umuntu edla ukudla okuthile.

Ukuze ubale i-GL ngokwakho, sebenzisa lesi sibalo: I-GL ilingana ne-GI, iphindaphindwe ngamagremu ama-carbohydrate, ahlukaniswe ngo-100.

• Phansi: 0 kuye ku-10
• Okumaphakathi: 11 kuye ku-19
• Phezulu: 20 nangaphezulu

1. Ama-Cherry

Isilinganiso se-GI: 20

Isilinganiso se-GL: 6

Ama-cherry aphezulu nge-potassium futhi agcwele ama-antioxidants, okuzonikeza amasosha akho omzimba umfutho. Ngoba ama-cherries anesikhathi esifushane sokukhula, kungaba nzima ukuwathola amasha. Kodwa-ke, ama-cherries we-tart asemathinini, anamaphuzu we-GI angama-41 ne-GL engu-6, ayindawo enhle uma nje engafakwa kushukela.

2. Amagilebhisi

Isilinganiso se-GI: 25

Isilinganiso se-GL: 3

Isigaxa samagilebhisi anamandla angaphezu kwamaphesenti ayi-100 wokudla kwakho kwansuku zonke okunconyiwe kukavithamini C. Okufanele ukuqaphele: Amagilebhisi athinta ukusebenza kwemithi kadokotela.

Buza nodokotela wakho mayelana nokudla isithelo samagilebhisi noma ukuphuza ijusi lamagilebhisi uma uthatha imishanguzo kadokotela.

3. Amabhilikosi omisiwe

Isilinganiso se-GI: 32

Isilinganiso se-GL: 9

Amabhilikosi alimaza kalula, ngakho kwesinye isikhathi awukwazi ukuthola ama-apricot amasha ahlanzekile. Zithunyelwa ngesikhathi ziseluhlaza ukugwema ukulinyazwa, kodwa azivuthwa kahle esihlahleni.

Amabhilikosi omisiwe ayindlela enhle uma edliwa ngamanani amancane. Ngoba omisiwe, inani lama-carbohydrate awanikezayo liphakeme kunesithelo sonke. Banengxenye eyodwa kwezine yemfuneko yethusi yansuku zonke futhi banovithamini A no-E abaningi. Zizame ngezitsha zengulube, amasaladi, noma okusanhlamvu okufana nomzala.

4. Amapheya

Isilinganiso se-GI: 38

Isilinganiso se-GL: 4

Jabulela ubumnandi obucebile, obucashile bamapheya, noma busha noma bubhakwe kahle. Ziphilile kakhulu uma kufakwa ikhasi, zinikela ngamaphesenti angaphezu kwangu-20 wokudla kwakho kwansuku zonke okunconywayo. Zama le iresiphi efingqiwe yesaladi eliphakathi nepomegranati!

5. Ama-apula

Isilinganiso se-GI: 39

Isilinganiso se-GL: 5

Kunesizathu sokuthi kungani ama-apula engesinye sezithelo eziyintandokazi zaseMelika. Ngaphezu kokwanelisa isidingo sakho se-crunch, i-apula elilodwa elinoshukela onamakhasi linikeza cishe amaphesenti angama-20 ezidingo zakho zansuku zonke ze-fiber. Ibhonasi - ama-apula ayasiza ukondla amabhaktheriya akho esiswini anempilo!

6. Amawolintshi

Isilinganiso se-GI: 40

Isilinganiso se-GL: 5

Amawolintshi azothuthukisa uvithamini C wakho. Kunenqwaba yefayibha enempilo ku-orange, futhi. Faka amawolintshi abomvu egazi kule iresiphi yombala ogqamile nokunambitheka okusha.

7. Amaplamu

Isilinganiso se-GI: 40

Isilinganiso se-GL: 2 (isilinganiso se-GL siyi-9 yama-prunes)

Ama-plums alimaza kalula futhi, okwenza kube nzima ukufika emakethe. Ungazijabulela izinzuzo zokudla okunempilo kwama-plums esimweni sawo esomile njengama-prunes, kepha qaphela usayizi wengxenye. Izithelo ezomisiwe zisuswe amanzi, ngakho-ke zinama-carbohydrate amaningi. Ama-plums amasha anesilinganiso se-GL esingu-2, kanti ama-prune ane-GL engu-9.

8. Amajikijolo

Amaphuzu we-GI: 41

Isilinganiso se-GL: 3

Iqiniso elijabulisayo: Inkomishi eyodwa yama-strawberry ine-vitamin C eningi kune-orange! Kunezinhlobonhlobo eziningi ze-sitrobheli ongazikhulisa wena ezinyangeni ezifudumele. Zijabulele ngokungaphekiwe ngokuhlinzekwa okunempilo kukavithamini C, ifayibha, nama-antioxidants. Ungabazama futhi ku-smoothie esekwe ku-soy.

Kukhona izindaba ezinhle nangaphezulu: amanye amajikijolo anomthwalo ophansi we-glycemic nawo! Jabulela ama-blueberries akho, amajikijolo, nama-raspberries, lawo wonke abekwe ezingeni eliphansi ngo-3s no-4s.

9. Amapentshisi

Isilinganiso se-GI: 42

Isilinganiso se-GL: 5

Ipentshisi elijwayelekile liqukethe ama-calories angama-68 kuphela futhi ligcwele amavithamini ahlukene ayi-10, kufaka phakathi u-A no-C. Futhi futhi kuyisengezo esihle kuma-smoothies, noma exutshwe nama-blueberries noma umango!

10. Amagilebhisi

Isilinganiso se-GI: 53

Isilinganiso se-GL: 5

Amagilebhisi, njengazo zonke izithelo lapho udla khona isikhumba esiningi, unikeza i-fiber enempilo. Amagilebhisi nawo awumthombo omuhle wevithamini B-6, esekela ukusebenza kobuchopho namahormone wemizwelo.

Khumbula ukuthi izikolo ze-GI ne-GL ziyimihlahlandlela ejwayelekile yokukusiza ukhethe ukudla. Ukuhlola ushukela wegazi lakho nge-glucometer ngemuva kokudla okulula kanye nokudla kuseseyona ndlela eyehlukile yokuhlonza ukudla okungcono kakhulu koshukela wakho wezempilo noshukela wegazi.