Ukudla okuphansi-glycemic kuqukethe ushukela omncane (okungokwemvelo okwenzeka ushukela noma uma wengezwa ngokucubungula) ngakho-ke ngeke uphakamise i-glucose yakho yegazi njengokunye okunye okudla okunomsoco omkhulu kuwo.
Kube nokucwaninga okuningi mayelana nezinzuzo zokudla ukudla okuncane okuglycemic, ikakhulukazi kulabo abanesifo sikashukela. Uma ukudla okungezansi kwe-glycemic kufakwe ohlelweni lwakho lwesidlo sokudla, kuboniswe ngisho nasezinhlobonhlobo eziningi ze-glucose zegazi ezinkulu futhi eziphuthumayo abaningi abanokuhlangenwe nakho kwesifo sikashukela sohlobo lwe-1.
Ngisho nokuxuba kokudla okuncane okungaphansi kwe-glycemic kuya ohlelweni lwakho lwamanje lokudla kungakusiza ukuthi uphathe kangcono amazinga akho wegazi.
I-Index yeGlycemic
Ucwaningo lokudla kwe-glycemic luye lwaholela ohlwini lweglycemic oluhlanganisa ukudla ngokusho komthelela wabo we-glycemic, noma ukuthi kuthinta kanjani amazinga kashukela egazini. Inkomba igxila ikakhulukazi kuma-carbohydrate futhi iyawabeka esikalini kusuka ku-0 kuya ku-100. Ukudla okungaphezulu kwenkomba ye-glycemic kufakwa ngokushesha ngokulandelana kwakho futhi ngaleyo ndlela kubangele ukwanda okusheshayo nakakhulu emshukela wegazi lakho.
Nansi izinga elivunyelwe ngokujwayelekile lokukhomba izinga lokudla kwe-glycemic:
- Ukudla okuphansi kwe- glycemic kunesimo sama-55 noma ngaphansi
- Ukudla okuphakathi kwe-glycemic kunesimo sama-56 kuya ku-69
- Ukudla okuphezulu kwe- glycemic kunesimo sama-70 noma ngaphezulu
Ngakho-ke, uma usebenzisa inkomba ye-glycemic, ufuna ukukhetha ukudla esigabeni esiphansi se-glycemic esinesilinganiso esingaphansi kuka-55.
Umthwalo we-Glycemic
Ukusebenzisa ngempumelelo inkomba ye-glycemic udinga ukucabangela umthwalo we-glycemic wokudla. Umthwalo we-glycemic ukutshela ukuthi i-carbohydrate engakanani ekudleni okuthile. Lubheka ubukhulu bokukhonza futhi lubala inani lama-carbohydrate kulokho okukhonzayo, okukunika izindlela ezinembile zokubikezela ukuthi kuzosithinta kanjani ushukela egazini lakho.
Ukubala Umthwalo we-Glycemic
Ukuthola umthwalo wokudla we-glycemic wokudla okunye ukwandisa inani le-glycemic ukubeka inani le-carbohydrate kuleso sidlo bese uhlukanisa umphumela we-100.
Ungabe usilinganisa umthwalo we-glycemic ngokufanele:
- 10 noma ngaphansi umthwalo ophansi we- glycemic
- I-11-19 yimithwalo ephakathi kwe- glycemic
- 20 noma ngaphezulu umthwalo ophezulu we- glycemic
Isibonelo, i-apula ephakathi nendawo ine-index glycemic ye-40 kanye ne-carbohydrate engama-16. Uma ukwandisa u-40 x 16 lokhu kufana no-640. Uhlukanisa u-640 nge-100 ngomthwalo we-glycemic we-6. Ngakho-ke, i-apple ephakathi nendawo ingaba nomthwalo ophansi we-glycemic load.
Nansi idatha yokusesha yokudla okuzokunikeza inkomba ye-glycemic, inani lama-carbohydrate nomthwalo we-glycemic.
I-Superfoods ephansi-glycemic
Nazi 5 ukudla okungezansi-glycemic okuphakeme kakhulu ekunandeni.
- Chana Dal. I-Chana Dal wuhlobo lwe-chickpea elisetshenziswa kakhulu eNdiya nasesifundazweni saseMedithera emhlabeni. Inesinye sezikhundla eziphansi kakhulu ze-glycemic futhi iyamangalisa ngezinsizi. I-third-fourths yenkezo ye-chana dal ephekwe inikeza amagremu angu-25 we-high-quality carbohydrate ngomthwalo we-glycemic wama-3 kuphela.
- Ubhontshisi obomile. Ubhontshisi obomile buyashintsha ngokungafani kulezikhundla ze-glycemic kuye ngokuthi uhlobo lwebhontshisi olomisiwe olukhethayo. Ingxenye eyodwa kwezintathu yendebe yamabhontshisi omisiwe aphekiwe, ngokwesilinganiso, ayohlinzeka ngamagremu angu-21 we-carbohydrate nomthwalo we-glycemic of about 5.
- Amalenti. Ama-lentils nawo ayethandwa kakhulu eMedithera naseMpumalanga Ephakathi futhi enomsoco futhi engabizi futhi abe nomthwalo ophansi we-glycemic. I-½ indebe yama-lentile okuphekwe inikeza cishe amagremu angu-24 we-carbohydrate futhi ine-glycemic load okungaba ngu-7.
- I-pasta yonke yengqolowa. Kungamangaza uma uzwa ukuthi i-pasta ingaba nomthwalo ophansi we-glycemic. Kodwa kuyingqayizivele ekwenzeni ukolweni wonke wekoro nokuthi uyilungiselela kanjani. Ikomishi elilodwa elisebenzela i-al dente (iqine ngokumelene ne-soft) i-pasta yonke yengqolowa ine-25 amagremu we-carbohydrate ngomthwalo we-glycemic of about 10. I-pasta yokupheka ngaphesheya kwesigaba se-dente sikhulisa umthwalo we-glycemic.
- Hlanganisa i-peas. Ama-peas ahlukaniswe aphezulu kuma-fibre edlayo nama-vithamini B ngaphezu kokudla okuphansi kwe-glycemic. I-½ indebe yama-peas aphekiwe ahlinzeka ngamagremu angu-20 we-carbohydrate ngomthwalo we-glycemic of about 10.
Imithombo:
Association of American Diabetes Association. "I-Diabetes Superfoods."
I-Index ye-Glycemic. "I-Glycemic Search Index."