Ukudla kanye iziphuzo, Yiqiniso main

Glycemic Index ne ikhalori ukudla: ithebula ukubala

Umphakathi wanamuhla ine Ensign imibono elandelayo: indlela yokwenza imali eningi, nendlela yokuba enempilo futhi kanjani ukunciphisa umzimba. On iphuzu lokuqala sizokwenza, ngeshwa, akaphenduli, kodwa ezimbili zokugcina, cabanga, esekelwe imiqondo ezifana Inkomba glycemic nokudla caloric (ithebula uzonikezwa ngezansi).

Siphinde cabangela imibono eziyisisekelo sababekholelwa walesi simiso sezinto, sicabanga ngazo zonke izinzuzo nezingozi.

uhlelo emfushane zemfundo

Inkomba glycemic (GI) - isici olwengeziwe kuzo zonke lezo izinto ukuthi kunama-carbohydrate kanye kungenziwa kugaywe ngu umzimba womuntu. Iqiniso elibuhlungu lisitshela ukuthi okuqukethwe ikhalori akuyona inkomba sokugcina lapho okufanele sigxile. Futhi le glycemic Inkomba kanye ikhalori ukudla ayibi ngokuqondile noma inhlukanozigaba. Kulokhu, lo GOP iyakwazi ukunikeza cishe nethonya kakhudlwana esebenzayo ku inqubo kwesisindo, kunokuba umsoco.

Isizathu

Ngokwengxenye enkulu, lokhu Inkomba iwuphawu okuyinto ephawula izinga imikhiqizo cleavage equkethe ama-carbohydrate, uma uliqhathanisa nabazalwane ijubane eqhekeza glucose okumsulwa, ubhekwa uhlobo Inkomba lokuma futhi ilingana amayunithi 100 kuya. Ayanda Inkomba, ayanda ijubane umkhiqizo cleavage. Ngo inqubo kwesisindo akufanele singayinaki isilinganiso ezifana Inkomba glycemic ukudla. Itafula kwesisindo isekelwe kuphela kilojoule ngeke unike izinga okusezingeni eliphezulu kanye nemiphumela yesikhathi eside ngaphandle kucatshangelwa GI.

Dietetics uncamela uhlukanise yonke imikhiqizo equkethe carbohydrate ngamaqembu amathathu - ne ongaphakeme, aphakathi nendawo noma eliphezulu Inkomba glycemic. Uma ukweqisa, bonke ukudla nge GI okusezingeni eliphezulu zihlanganisa okwedlula esheshayo, ama-carbohydrate ezingenalutho, kuyilapho ukudla nge GI ongaphakeme sijabula kancane, carbohydrate ayinkimbinkimbi. imininingwane Okuningi glycemic ukudla Inkomba (ithebula noma igrafu) kungenziwa bafundelwa izincwadi zezokwelapha ezisekelwe ekwazisweni efanele.

Nikeza ushukela ubuchopho!

Njengoba kushiwo ngaphambili, saba nesifiso sokuphila ngendlela enempilo kuholela izingqondo eziningi. Abanye umuntu eqhuma usinga ngokupheleleyo nomkhawulo carbohydrate, wakhetha a, ayinzima ukudla glucose-amaprotheni ahlanzekile. Kule modi, ungakwazi ukuchitha usuku noma ezimbili, ngemva kwalokho kuba "ukuwozela fly" imodi esebenzayo - umuntu uzizwa ukhathele, ufuna ukulala futhi abazange baqonde okwakushiwo yilokho okwakwenzeka kuye, kuhle kangaka futhi ngidla ngendlela efanele! Nokho, ukunemba e ukudla okunjalo futhi akusho ukuhogela. Masivule imfihlo kancane, setha namazinyo emphethweni zonke obviousness yayo: ibhalansi kufanele azungeze.

Ukuntuleka kwama-carbohydrate kuholela yokulamba kwemisipha ubuchopho, umuntu buthakathaka futhi ikhula buthuntu. Beautiful yendaba, akunjalo? Yiqiniso, ukuyeka noma yini akudingekile, kufanele nje sifunde ukwenza izinqumo ezifanele phakathi inala okune carbohydrate. Glycemic Index ne ukudla ikhalori (ithebula kukhonjisiwe ngezansi) ingakusiza nale.

carbs emihle, carbs ezimbi

Amakhabhohayidrethi zihlukile komunye nomunye, kodwa inqubo ukugaya zonke iguqulwe ibe yi-glucose, esebenza njengesikhali yokubasela umzimba, ukuhlinzeka ngayo amandla adingekayo. INdikimba Ebusayo iqondisa ukusebenza ukucutshungulwa insulini, okuyinto ikhiqizwa kwamanyikwe. Uma kudliwa, insulini iqala ukusebenza. Ngakho, inqubo carbohydrate kabusha usuphothuliwe kuqala.

Umphumela kusuka carbohydrate - glucose, kodwa ngesilinganiso "elapheke" kuyahlukahluka.

Ngokushesha, ngokushesha!

La ma-carbohydrate isivinini-sprinters matasa cishe ngokushesha, inkanuko ukwanda kashukela. Futhi amandla wangena ukusetshenziswa, njengoba ushukela kwehle kakhulu, ngenxa uzizwa indlala ngesihluku, kodwa badla muva. Umzimba ngendlela engacunuli waveza ukuthi ukulungele ifake uphethiloli once more. Uma ungenalo ukuchitha zonke kuleli kwalasha amandla ngokushesha (sawubona abasebenzi ehhovisi!), It ngokushesha luhlala ezinhlangothini zenu ngesimo amafutha. Ucwaningo isilinganiso esinjalo, njengoba Inkomba glycemic (etafuleni noma nje uhlu), ikuvumela ukuba bayigweme. Umuntu ukulondoloza impilo, ngokwanele ukuba badle ama-kilojoule amaningi njengoba echitha - kuyinto ngemcondvo. Ekusebenteni, ukuhlafuna kuphela ushukela kule 1500-2000 kcal kuyalimaza kakhulu kusukela ukuhlupheka kwamanyikwe. Ngempela, kubalulekile ukukhiqiza imali zasendle insulin isikhathi esifushane. Le modi eyenza amangqamuzana zingagugi ngokushesha, okuyinto angakhula abe ukugula okungathí sina. Ukusebenzisa ukwakheka inhlanganisela Ukudla "Inkomba glycemic futhi caloric" (etafuleni noma nje uhlu), ngeke sifinyelele imiphumela emihle ngendlela yokulondoloza impilo yabo.

Slow ibheke kwi - ku uya

Slow carbohydrate liziphathe kahle okuphambene. Ukuze inhlabamkhosi kahle kubo, insulin ekhiqizwa kancane kancane, okungukuthi, amanyikwe siyasebenza imodi ukhululekile ngoba. Izinga likashukela egazini akusho gxuma, kodwa uhlala ezingeni elifanele, ukuvumela umzimba isikhathi eside ukuzizwa uyosutha. Ngakho-ke, isibonelo, njengoba yanconywa okunomsoco pasta kusukela durum ukolo, naphezu kwakho konke kilojoule yabo. Lokhu kungesinye salezo zibonelo kungaba kanjani ziyaphikisana glycemic ukudla Inkomba + etafuleni ngalinye elisetshenziselwa ukunciphisa umzimba, ikhumbula kilojoule.

Isifinyezo itafula elinokudla

Futhi nangu ithebula imikhiqizo okukhulunywe ngazo kulesi sihloko ngaphezu kwesikhathi esisodwa.

Ithebula, elibonisa imikhiqizo nge Inkomba ongaphakeme glycemic (Kunconywa ukuba asebenzise ngangokunokwenzeka, naphezu okuqukethwe kwama-kilojoule)
inombolo umkhiqizo I glycemic Inkomba okuqukethwe Calorie 100 grams ngasinye
1 imbewu sunflower 8

572

2 garlic 10 46
3 ulethisi 10 17
4 isaladi leaf 10 19
5 utamatisi 10 18
6 anyanisi 10 48
7 iklabishi 10 25
8 amakhowe fresh 10 28
9 broccoli 10 27
10 kefir 15 51
11 amantongomane 15 621
12 Nuts (ingxube) 15-25 720
13 inkinobho yomcibisholo wokuphenya 16 447
14 Ubhontshisi Red Fresh 19 93
15 irayisi bran 19 316
16 Cranberry, cranberry 20 26
17 fructose 20 398
18 cherry 22 49
19 shokolethe 25 550
20 amajikijolo 25-30 50
21 udali abilisiwe 27 111
22 Ubisi (lonke) 28 60
23 ubhontshisi owomile 30 397
24 Ubisi (yesikimu) 32 31
25 plums 33 43
26 Izithelo ephansi fat yogurt 33 60
27 amagonandoda 35 50
28 apula 35-40 44
29 Sinkhwa ngofulawa lonke kakolweni 35 220
30 isinkwa ibhali 38 250
31 izinsuku 40 290
32 Hercules 40 330
33 nokunye okufana nokolweni groats 40 350
34 sitrobheli 40 45
35 ijusi yezithelo 40-45 45
36 Pasta ka durum ukolo 42 380
37 ezisawolintshi 42 48

Glycemic Index ne ikhalori ukudla (ithebula ehlanganisa iqembu phakathi imikhiqizo. Sincoma ngokulinganisela)
inombolo umkhiqizo I glycemic Inkomba okuqukethwe Calorie 100 grams ngasinye
1 uphizi ekheniwe 43 55
2 ikhabe 43 59
3 amabhilikosi 44 40
4 amapentshisi 44 42
5 kvass 45 21
6 amagilebhisi 46 64
7 obomvu irayisi 47 125
8 bran isinkwa 47 210
9 uphizi Fresh green 47

72

10 ubhamubhamu juice 49 45
11 nebhali ishq 50 330
12 kiwi 50 49
13 Isinkwa ufulawa kakolweni + bran 50 250
14 ubhontshisi Canned 52 116
15 popcorn 55 480
16 irayisi elinsundu 55 350
17 oatmeal amakhukhi 55 440
18 oat bran 55 92
19 nokunye okufana nokolweni 55 320
20 amazambane abilisiwe 56 75
21 umango 56 67
22 ubhanana 57 91
23 rye isinkwa 63 250
24 beet abilisiwe 65 54
25 iphalishi semolina ubisi 66 125
26 Omisiwe "Jumbo" 67 328
27 omisiwe izithelo ukuxubana 67 350
28 aeration 67 50
29 isinkwa esimhlophe 70 280
30 Ukugunyaza Nokubukeza Okusatshalaliswe Yiwebhu 70 330
31 corn abilisiwe 70 123
32 amazambane abondiwe 70 95

Glycemic Index ne ikhalori ukudla (Ithebula abamele kuya ukugaya okusheshayo Kunconywa ukugwema)
inombolo umkhiqizo I glycemic Inkomba okuqukethwe Calorie 100 grams ngasinye
1 ikhabe 71 40
2 kakolweni ishq 73 360
3 isinkwa kakolweni 75 380
4 amazambane athosiwe 75 270
5 candy caramel 50 380
6 Baked amazambane 85 95
7 uju 88 315
8 Fig emoyeni 94 350
9 glucose 100 365

Lokhu uhlu imikhiqizo kuzokuvumela ukwenza ekudleni kwakho ngangokunokwenzeka ngqo kusuka wonke amaphuzu buka, kusukela Inkomba glycemic nethebula ukudla kwama-kilojoule ihlanganisa kanyekanye. Udinga nje ukukhetha imikhiqizo abe HI elivumelekile, bese kuzo ekudleni "isisindo" belokhu lakho lokuphuza.

Glycemic ukudla Inkomba sikashukela

It kuvela, hhayi nje umqondo wegama elithi "ukudla Inkomba glycemic" (Ithebula). Ngo sikashukela zidinga uhlobo olukhethekile lokudla, okuyinto uphakamisa kashukela ejwayelekile. Umgomo we Ukukhetha ukudla ngokuhambisana GOP okokuqala wabona ukukhanya iminyaka engu-15 edlule ekuthuthukiseni kohlelo amandla efanelekayo abantu abanesifo sikashukela. Sihlanganisa Inkomba glycemic nokuqukethwe caloric ukudla, ochwepheshe bheke efanele ifomula, umsoco mnene abanesifo sikashukela. Ngokolwazi ngenhla, echaza umthelela emzimbeni carbohydrate fast and kancane, singaphetha ngokuthi abantu abagulayo yabafile wakhuthaza ukulungiselela ukudla kwabo kusukela imikhiqizo ithebula lokuqala. Lesi isilinganiso izogcina likashukela egazini lakho ezingeni elifanele, ukugwema yokwanda kwama engadingeki yawo eguquguqukayo. It is ibuye Kunconywa ukugcina ulwazi Ukugunda eyayinesihloko esithi "glycemic Inkomba kanye ikhalori ukudla." Itafula lolu hlobo kuzokwenza, uma kunesidingo, ukuze usheshe uthole ukuthi yini wena okudingeka udle kube nemiphumela lemihle.

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