Iyini i-Index yeGlycemic yamazambane amnandi?

-Delile

• Yini inkomba ye-glycemic?
• Inkomba ye-Glycemic yamazambane
• Kubilisiwe
• Yosiwe
• Kubhakiwe
• Ethosiwe
• Okubalulekile

Ubhatata kungukudla okuthandwayo okuthokozelwa ukunambitheka kwawo, ukuguquguquka kwemisebenzi, kanye nezinzuzo ezikhona zezempilo.

Ngokuphawulekayo, izindlela zokupheka zinomthelela omkhulu endleleni umzimba wakho ogaya futhi uwamunce ngayo.

Ngenkathi amasu athile engahle abe nomthelela omncane emazingeni kashukela egazini, amanye angaholela kuma-spikes amakhulu nokuphazamiseka kushukela wegazi.

Lo mbhalo uveza ukuthi inkomba ye-glycemic yamazambane ihluke kanjani kuye ngokuthi iphekwe kanjani.

Yini inkomba ye-glycemic?

Inkomba ye-glycemic (GI) isilinganiso sokuthi ukudla okuthile kukhuphula kangakanani amazinga kashukela egazini.

Ikala ukudla esikalini esingu-0-100 bese ikukala njengokuphansi, okuphakathi, noma okuphezulu ().

Nanka amabanga wamanani amanani we-GI amathathu:

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

Ukudla okuphezulu kuma-carbs alula noma ushukela ongeziwe kuphulwa ngokushesha kakhulu egazini futhi kuvame ukuba ne-GI ephezulu.

Okwamanje, ukudla okunamaprotheni amaningi, amafutha, noma i-fiber kunethonya elincane emazingeni kashukela egazini futhi ngokwejwayelekile kune-GI ephansi.

Ezinye izinto eziningana zingathinta nenani le-GI, kufaka phakathi usayizi wezinhlayiyana zokudla, amasu okucubungula, nezindlela zokupheka ().

Inkomba ye-glycemic (GI) ilinganisa imiphumela ukudla okuthile okunayo emazingeni kashukela egazini. Ukudla kungaba nenani eliphansi, eliphakathi, noma eliphakeme le-GI ngokuya ngezici ezahlukahlukene.

Inkomba ye-Glycemic yamazambane

Indlela okuphekwe ngayo ukudla ingaba nomthelela omkhulu enkombeni ye-glycemic yomkhiqizo wokugcina. Lokhu kunjalo ikakhulukazi ngobhatata.

Kubilisiwe

Ukubilisa kucatshangwa ukuthi kuguqula ukwakheka kwamakhemikhali amazambane, kuvimbela ama-spikes emazingeni kashukela wegazi ngokuvumela isitashi ukuthi sigaywe kalula ngama-enzyme emzimbeni wakho (,,).

Lapho zibilisiwe, kucatshangwa nokuthi zigcina isitashi esimelana kakhulu, uhlobo lwefayibha olumelana nokugayeka futhi olunomthelela ophansi emazingeni kashukela egazini (,).

Ubhatata obilisiwe unenani eliphansi ukuya kweliphakathi le-GI, nesikhathi esibilayo esikhulu ukwehlisa i-GI.

Isibonelo, uma ibilisiwe imizuzu engama-30, ubhatata unenani eliphansi le-GI cishe elingama-46, kepha uma ubilisiwe imizuzu eyi-8 nje, bane-GI ephakathi engu-61 (7, 8).

Yosiwe

Izinqubo zokuwosa nokubhaka zibulala isitashi esimelana nemithi, zinikeze ubhatata owosiwe noma owosiwe inkomba ephezulu kakhulu ye-glycemic ().

Amazambane amazambane ahlutshiwe futhi agosiwe ane-GI yama-82, ehlukaniswa njengaphezulu (9).

Okunye ukudla okunenani elifanayo le-GI kufaka amakhekhe erayisi kanye nephalishi le-oat esheshayo (10, 11, 12).

Kubhakiwe

Ubhatata obhakwe unenkomba ye-glycemic ephakeme kakhulu kunanoma iyiphi enye indlela.

Eqinisweni, ubhatata ohlutshiwe wabhakwa imizuzu engama-45 une-GI engu-94, okwenza kube ukudla okune-GI ephezulu (13).

Lokhu kubabeka ngokulingana nokunye ukudla okuphezulu kwe-GI, kufaka phakathi irayisi elimhlophe, ama-baguettes, namazambane abhucuziwe (14, 15, 16).

Ethosiwe

Uma kuqhathaniswa nezinguqulo ezigazingiwe noma ezibhakiwe, ubhatata othosiwe unenkomba ye-glycemic ephansi ngenxa yokutholakala kwamafutha. Lokhu kungenxa yokuthi amafutha angabambezela ukukhishwa kwesisu futhi anciphise ukumuncwa koshukela egazini ().

Noma kunjalo, lapho zithosiwe zine-GI ephezulu kakhulu.

Yize inani le-GI lingahluka, ubhatata ohlutshiwe futhi othosiwe emafutheni wemifino ngokuvamile une-GI engaba ngu-76 (17).

Lokhu kubabeka ngokulingana nekhekhe, ama-donuts, ama-jelly beans nama-waffles (18, 19, 20).

I-GI yamazambane iyahluka ngokuya ngendlela yokupheka. Ngenkathi ukubilisa kunika inani eliphansi ukuya kweliphakathi le-GI, ukosa, ukubhaka, kanye nokuthosa konke kunikeza amanani aphezulu we-GI.

Okubalulekile

Ubhatata ungaba nenkomba ye-glycemic ephansi, ephakathi, noma ephezulu kuye ngokuthi iphekwe futhi yalungiswa kanjani.

Ubhatata obilisiwe uthinta amazinga kashukela egazini angaphansi kakhulu kunezinye izinhlobo, njengezinguqulo ezithosiwe, ezigazingiwe noma ezibhakiwe. Izikhathi zokubilisa ezinde zinciphisa i-GI ngokuqhubekayo.

Ukusekela ukulawula kashukela okungcono, kungcono ukhethe izindlela zokupheka ezinempilo futhi ujabulele ubhatata ngokulinganisela.