Qedela uhlu lwenkomba yokudla ye-glycemic
-Delile
Inkomba ye-glycemic (GI) ihambelana nesivinini lapho ukudla okuqukethe ama-carbohydrate kukhuthaza ukwanda kwe-glycemia, okungukuthi, enanini likashukela egazini. Ukunquma le nkomba, ngaphezu kwenani le-carbohydrate, isivinini lapho zigaywa futhi zamuncwa nazo ziyabhekwa. Ukwazi inkomba ye-glycemic kubalulekile ukusiza ukulawula indlala, ukukhathazeka, ukukhulisa umuzwa wokusutha nokulawula inani le-glucose egazini.
Inkomba ye-glycemic ivumela ukulawula okungcono kwesifo sikashukela, ukunciphisa isisindo kalula futhi kubalulekile kubagijimi, ngoba inikeza ulwazi ngokudla okusiza ukuthola amandla noma ukubuyisa imithombo yamandla.
Ithebula lenkomba yeGlycemic
Inani lenkomba ye-glycemic yokudla alibalwa ngokususelwa engxenyeni ethile, kepha liyahambelana nokuqhathanisa phakathi kwenani lama-carbohydrate ukudla okunakho kanye nenani le-glucose, inkomba yayo ye-glycemic eyi-100.
Ukudla okunenkomba ye-glycemic engaphansi kuka-55 kubhekwa njengenkomba ephansi futhi, ngokuvamile, kunempilo.Labo abanenkomba ephakathi kuka-56 no-69 banenkomba elinganiselayo ye-glycemic, futhi ukudla okunenkomba ye-glycemic enkulu kune-70 kubhekwa njenge-GI ephezulu, futhi kunconywa ukugwema noma ukudla ngokulinganisela.
Ithebula elilandelayo likhombisa ukudla okunenkomba ye-glycemic ephansi, ephakathi nendawo ephezulu edliwa kakhulu ngabantu:
| Ukudla okune-carbohydrate | ||
| I-GI ephansi ≤ 55 | Isilinganiso IG 56-69 | I-GI ephezulu ≥ 70 |
| Konke okusanhlamvu kwasekuseni kwe-Bran: 30 | Irayisi Elinsundu: 68 | Irayisi elimhlophe: 73 |
| Ama-Oats: 54 | Umzala: 65 | Iziphuzo zeGatorade isotonic: 78 |
| Ushokoledi wobisi: 43 | Ufulawa womdumbula: 61 | Ukuqhekeka kwelayisi: 87 |
| Ama-noodle: 49 | Ufulawa wommbila: 60 | AmaCorn Flakes Ummbila Okusanhlamvu: 81 |
| Isinkwa esinsundu: 53 | Amapapa: 65 | Isinkwa esimhlophe: 75 |
| Ummbila tortilla: 50 | Isiqandisisi: 59 | UTapioca: 70 |
| Ibhali: 30 | UMuesli: 57 | I-Cornstarch: 85 |
| UFructose: 15 | Isinkwa sokusanhlamvu: 53 | Ama-Tacos: 70 |
| - | Ama-pancake okuzenzela: 66 | Ishukela: 103 |
| Imifino nemidumba (ukuhlukaniswa okujwayelekile) | ||
| I-GI ephansi ≤ 55 | Isilinganiso IG 56-69 | I-GI ephezulu ≥ 70 |
| Ubhontshisi: 24 | I-yam ephekiwe: 51 | Amazambane acubuziwe: 87 |
| I-Lentil: 32 | Ithanga Elibhakiwe: 64 | Amazambane: 78 |
| Izaqathe eziphekiwe: 39 | Ubhanana oluhlaza: 55 | - |
| Isobho lemifino: 48 | Itheniphu: 62 | - |
| Ummbila ophekiwe: 52 | Ubhatata ohlutshiwe: 61 | - |
| Ubhontshisi ophekiwe: 20 | Ipea: 54 | - |
| Izaqathe ezigayiwe: 35 | Amazambane amazambane: 63 | - |
| Amazambane abhakiwe: 44 | I-Beet: 64 | - |
| Izithelo (ukuhlukaniswa okujwayelekile) | ||
| I-GI ephansi ≤ 55 | Isilinganiso IG 56-69 | I-GI ephezulu ≥ 70 |
| I-Apple: 36 | IKiwi: 58 | Ikhabe: 76 |
| I-Strawberry: 40 | UPapaya: 56 | - |
| Iwolintshi: 43 | Amapentshisi ngama-syrups: 58 | - |
| Ijusi le-apula elingenashukela: 44 | Uphayinaphu: 59 | - |
| Ijusi lewolintshi: 50 | Amagilebhisi: 59 | - |
| Ubhanana: 51 | AmaCherries: 63 | - |
| Umkhono: 51 | Ikhabe: 65 | - |
| IDamaseku: 34 | Omisiwe: 64 | - |
| Ipentshisi: 28 | - | - |
| Eliphakathi: 33 | - | - |
| AmaBlueberries: 53 | - | - |
| Ama-Plums: 53 | - | - |
| Imbewu kawoyela (konke kune-GI ephansi) | - | |
| Amantongomane: 15 | Amantongomane e-Cashew: 25 | Amantongomane: 7 |
| Ubisi, okuphuma kanye nezinye iziphuzo (konke kune-GI ephansi) | ||
| Ubisi lweSoy: 34 | Ubisi olunamakhemikhali: 37 | I-yoghurt yemvelo: 41 |
| Ubisi lonke: 39 | Ubisi olubilisiwe: 46 | I-yoghurt yemvelo enesikhumba: 35 |
Kubalulekile ukukhumbula ukuthi kufanele udle ukudla okunenkomba ye-glycemic ephansi kuya ephakathi, ngoba lokhu kunciphisa ukukhiqizwa kwamafutha, kwandisa ukusutha futhi kunciphise indlala. Mayelana nenani lokudla okufanele kudliwe, lokhu kuzoya ngezidingo zomuntu zansuku zonke, ngakho-ke, kubalulekile ukuthi kuboniswe isazi sokudla okunempilo ukuze kwenziwe ukuhlolwa okuphelele kokudla okunempilo ukuze kubonakale lokho okunconywayo udle usuku nosuku. Bheka isibonelo semenyu yenkomba ephansi ye-glycemic.
Inkomba ye-Glycemic yokudla nokudla okugcwele
Inkomba ye-glycemic yokudla okuphelele yehlukile kunenkomba ye-glycemic yokudla okuhlukanisiwe, njengoba ngesikhathi sokugaya ukudla, ukudla kuhlangana futhi kubangele imiphumela ehlukile ku-glucose yegazi. Ngakho-ke, uma isidlo sinothile ngemithombo ye-carbohydrate, njengesinkwa, amafriji aseFrance, isoda ne-ayisikhilimu, kuzoba namandla amakhulu okukhulisa ushukela wegazi, kulethe imiphumela emibi yezempilo njengokukhuphuka kwesisindo, i-cholesterol kanye ne-triglycerides.
Ngakolunye uhlangothi, ukudla okulinganiselayo nokuhlukahlukene, okuqukethe, isibonelo, irayisi, ubhontshisi, isaladi, inyama namafutha omnqumo, kuzoba nenkomba ephansi ye-glycemic futhi kugcine ushukela wegazi uzinzile, kuletha izinzuzo zezempilo.
Ithiphu enhle yokulinganisela ukudla ukufaka njalo ukudla okuphelele, izithelo, imifino, amantongomane njengamantongomane namantongomane, nemithombo yamaprotheni njengobisi, iyogathi, amaqanda nenyama.
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