Uyini Inkomba glycemic?

Igama elithi "Inkomba glycemic" esethula odokotela ohilelekile ekwelashweni nokutadisha sikashukela. Yayigcizelela yokuthi wonke umkhiqizo emiphumeleni yayo amazinga kashukela egazini. Cishe, lokhu kusho ukuthi okunye ukudla kugaywe ngokushesha umzimba efomini glucose iza kweso igazi lomuntu, kuyilapho ezinye ziba kugaywe isikhathi eside, glucose egazini ulahlwa ngaphandle kancane kancane, izingxenyana ezincane.

Kuze kube manje, i-index glycemic akugcini nje esetshenziswa abantu abanesifo sikashukela, okuyiwona ezingeni ushukela - inkomba, lapho kuncike empilweni, kodwa futhi abantu abafuna ukwehlisa isisindo somzimba. Iqiniso lokuthi ukukhululwa ngokushesha glucose egazini kubangela ukukhiqizwa insulin, okuyinto ukususa ngokweqile glucose. Futhi ongahlambulukanga kabusha ku amafutha. Ngakho-ke, bararulule imiraro engaba ezimbili: okokuqala, encishisiwe amazinga kashukela egazini, kanti okwesibili, amandla agcinwe esikhathini esizayo.

Lapho inani glucose uwela, umzimba uqala zidinga amandla wokufaka kusukela ngaphandle umuntu uzizwa yindlala. Lokhu akusho ukuthi amandla asihlali nje ingxenye kakade ukusichitha esizayo, futhi bachitha supply eziphuthumayo eneji ngesimo umyalo itholiwe amafutha.

Lapho glucose egazini ihlinzekwa nombala, insulini ukukhululwa ingekho, amandla edliwe nombala, futhi awumanga lekusasa. Umuntu uzizwa ngokugcwele isikhathi eside, futhi ngaleyo ndlela akukho ekuqongeleleni fat.

Ngakho, i-index glycemic (GI) - lena sibalo, eveza ngokucacile izinga lapho umkhiqizo carbon-equkethe iguqulwe ibe yi-glucose. Ukuze uthole iphuzu reference ezamukelwe ngu GI glucose kuyinto 100. Kungenxa ukuthi inombolo bese uqhathanisa Hz neminye imikhiqizo. Ayanda ijubane umkhiqizo cleavage, ayanda HI yayo. Ngakho, ukuze unciphise isisindo, okuthandayo kufanele inikwe imikhiqizo nge Inkomba ongaphakeme glycemic. Okuphansi GI uthathwa ngezansi 55, phakathi 56 futhi 69 yiyona GI kusho 70 - okusezingeni eliphezulu.

Ukudla Kunconywa ukudla carbohydrate ngaphezulu nge Inkomba ongaphakeme glycemic, okuthiwa carbohydrate ayinkimbinkimbi. On the cleavage ka-molecule umzimba uphoqelekile ukuba uchithe isikhathi esiningi namandla. Le ndlela yokwenza yakhelwe indlela yokuphila abantu banamathela amakhulu nezinkulungwane izizukulwane, okungukuthi, ukuhamba njalo ukuze uthole ukudla. Manje isimo sesishintshile kakhulu, indoda akusadingeki ibhasi lihamba ehlane, ukubamba ibhulakufesi akho noma kwasemini, ukufuna ukudla kwaba kungathatha isikhathi esincane nomzamo, kodwa ukudla isiphenduke ngaphezulu okunama-kilojoule amaningi. Konke lokhu kuholela yokuthi kakhulu labantu abakhuluphele. Ukuze uxazulule le nkinga, kubalulekile ukuba uqale ukubona ukuthi umuntu udla.

Nokho, akubona bonke kulula njengoba kubonakala. Uma ubheka zonke amatafula okukuyi-Internet kanye namagugu GOP, akunakugwemeka isaziso sokuthi lamatafula ahlukahlukene ukunikeza izibalo ezahlukene. Futhi lokhu akumangalisi, ngoba Inkomba glycemic kuzoncika ezintweni eziningi, ikakhulukazi, kwi ndlela ukucutshungulwa umkhiqizo. GI ukudla kuyoba aphansi ukwedlula ufulawa GI, izaqathe fresh GI ngaphansana abilisiwe, futhi ngaphezu kwalokho yashaywa ibe puree, ngisho ukudla okushisayo futhi kubanda kuyodingeka GI ezahlukene, emakhazeni ke ingaphansi.

ukukhuluma Cishe, aba maningi umkhiqizo ukucutshungulwa sihamba phambi ukusetshenziswa, ayanda HI yayo. Ukuze uthuthukise imiphumela Inkomba nokungeza izinongo. Ngakho-ke kungcono makudle izitsha elula nesingakhangi. Kunezinye umehluko wemisindo nemiqondo yamagama. Iqiniso ukuthi GOP incike, ngokuhlanganyela kulokho okuye kwabizwa sidliwe umkhiqizo, it kulingana ephakeme. Ngakho-ke, ngo-ngesidlo esisodwa kungcono ukuhlanganisa imikhiqizo nge Inkomba efanayo.

Ngaphezu kwalokho, kukhona eziningi imikhiqizo, kakhulu khulula carbohydrate. Yini, isibonelo, i-index glycemic inyama? Empeleni, kungashiwo akhiwa kuqanda, ngoba akuphazamisi amazinga kashukela egazini. Nokho, lokhu akusho ukuthi ukhetha uhlelo kwesisindo okusekelwe GI, inyama nawe ungadla ezimathonsi. Ngaphezu kwalokho, kukhona imikhiqizo efana nuts noma ushokoledi. GI wabo hhayi kakhulu, kodwa kulezi lokucuketfwe fat okusezingeni eliphezulu.

Njengoba ubona, ukuze ukwazi ukulandela lesi simiso abe isikhathi eside ukuze aqonde futhi akhumbule ukuthi njengoba kunjalo nangezinye izinto kangcono ukuba adle, kepha kulokho kumelwe zilahlwe ngokuphelele kulo. Nokho, lesi simiso ubhekwa ephumelela kakhulu, ngakho ukuthi uyabuthola abalandeli abaningi.