Yisiphi Isinkwa Esincane Glycemic?
Uma ufuna ukunciphisa ama-carbs kodwa ungafuni ukuqeda isinkwa, ukhetha kanjani isinkwa esiphansi? Ngokudla okuncane kakhulu kwe-carb empilweni yakho, isinkwa esijwayelekile kufanele sivinjelwe kakhulu. Kumele ushintshele ezandleni ezikhethekile ze-carb isinkwa noma wenze ngokwakho, njengokudla kwesinkwa se-flax .
Kungani Isinkwa Isizathu Siya Egazini Igazi?
Izithelo ezinjengefulawa ocoliwe ukolweni ngokuvamile ziyi-starch, kanti isitashi sakhiwa ngamacilongo amade we-glucose.
Ama-enzyme ematheni akho aqala ukwephula amakhemikhali e-starch abe ushukela njengoba uhlafuna. Ngesikhathi befika esiswini, iningi lezintambo liguqulelwe ushukela. Kodwa kukhona okungafani, futhi lezi yizinto okufanele ziqaphele lapho uthenga isinkwa.
Yini Okufanele Uyifunde Lapho Uthenga Isinkwa
- Okungaphansi "I-carbohydrate esebenzayo": Hlola ilebula lokudla . Ukuze uthole i-carbohydrate esebenzayo, khipha i-fibre kusuka ku-carbohydrate engqikithi. Lesi yisinyathelo esibaluleke kunazo zonke lapho sicabanga ukuthi umphumela wokudla ku-glucose wegazi (indlela i-glycemic) ngayo. Uma ubala ama-carbs , kufanele ufunde ilebula bese ubona ukuthi udla ama-carbohydrate angakanani. Kodwa ngisho noma ungakhathaleli ukwenza ukubalwa kwe-carb, ubheke izinkwa ezimbalwa ukuze ujwayele ukuthi iqukethe i-carbohydrate engakanani.
- Isinkwa esingenamvubelo: Ngokusobala, izingcezu ezincane noma ezincane zokudla isinkwa ngokuvamile zine-carbohydrate encane, ngoba zincane kunakho konke. Kodwa-ke, qaphela isinkwa esincane kakhulu (esivame ukungeniswa) ngoba lokhu kungafana nesinkwa esijwayelekile ngesamba samatashi.
- Ama-Fiber amaningi: Ezinye izinkwa zokufaka esikhundleni se-fiber okwezinye isitashi esinkwa, ukunciphisa ama-calories kanye nama-carbohydrate. Kodwa-ke, i-fibre engaphezulu ayisho ukuthi kunomthelela omncane ekashukela egazini, uma leyo fiber isho nje kwezinye izithako, kunokuthi ithathe indawo yesitashi. Futhi, susa i-fibre kusuka ku-carbohydrate yonke ukuze ufunde lokhu.
- Ubunzima, Ukugcoba Okumhlophe: Uma umhlabathi ukhulula kernel kakolweni noma okunye okusanhlamvu, ngokushesha isitashi sizophuka sibe ushukela. Kuye kwaba nomzamo ngabakhiqizi abathile bezinkwa ukwenza amaphesenti angu-100 isinkwa sokusanhlamvu esiphezulu esincane, ngokuthungwa okufana nesinkwa esimhlophe. Inkinga yukuthi lesi sinkwa ngokuvamile sinjalo njenge-glycemic njengesinkwa esimhlophe. Ngakolunye uhlangothi, isinkwa esinama-roughly-textured, ngokujwayelekile, sizoba nesifo se-glycemic esincane. Isinkwa esingcono kakhulu salenjongo sinemigqomo ebonakalayo yezinhlamvu, njengoba ezinye izinkwa zikakolweni ziphukile.
- Ihlumela Isinkwa Sesinkwa: Akuzange kube nokucwaninga okuningi ngalokhu, kodwa ubufakazi obunye bokuqala bubonisa ukuthi ukuhluma isinkwa sokusanhlamvu akubanga ukuthi isishukela segazi siphume noma sisheshe sibe njengesinkwa esijwayelekile. Kodwa-ke, amahlumela ahlwanyelwe akuzona ngokuphelele ama-fibre, njengoba amanye amalebula wesinkwa athi, funda amalebuli ngokucophelela uma befuna inqwaba yefiber futhi ephansi kakhulu "i- carbs net ".
- Amaprotheni Amaprotheni Aphezulu : Ezinye izinkwa zisebenzisa i-wheat gluten eningi esikhundleni sokusanhlamvu konke. Njengoba i-gluten yiprotheni ingxenye yengqolowa, lezi zinsuku zingaba amabhethri amahle ngaphandle kokuthi uzwela i-gluten.
- Isinkwa se-Sourdough: Isinkwa se- Sourdough sibonisiwe ekuhlolisweni okukodwa ukukhiqiza impendulo engaphansi kwe-glycemic kunokudla okuvamile.
Kuthiwani Ngezinkwa Zokukhanya?
Isinkwa "sokukhanya" angeke sikwenze ukukhanya. Izinkwa ezikhanyayo zinamakholori ambalwa kunabo bonke abavamile, kepha lokhu kungatholakala ngokumane nje wengeze umoya owedlule nokwenza izintwana zibe mncane. Ngakolunye uhlangothi, ezinye "izinkwa ezikhanyayo" zingaphansi kwama-carbs kunokuvamile. Ngokwesibonelo:
- Isigaba esisodwa se-Oroweat 100 amaphesenti wonke isinkwa sikakolweni silinganisa amagremu angu-38 futhi sine-17 amagremu we-carbohydrate, ama-3 awo ayi-fibre, nama-calories angu-100.
- Ingxenye eyodwa ye-Orowheat Light amaphesenti angu-100 lonke isinkwa sesikolweni silinganisa ama-gram angu-23 futhi iqukethe ama-9 amagremu ama-carbohydrate ayizinkulungwane, okungu-3.5 okuyi-fibre, nama-calories angu-40.
- Kule nkinga, iningi lezindleko zokulondoloza ikhalori nje nje yokwenza izicucu zibe zincane, kodwa kuye kwabonakala ukuthi kukhona okunye okufakelwa isitashi sefiber.
I-Low-Carb Tortillas Ingaba Indawo Engcono
Mhlawumbe indawo engcono kakhulu yokudla isinkwa se-commercial is tortilla ephansi. Zithengwa ngokufanele, futhi izitolo eziningi zokudla zihamba nazo. Yenza ukugqoka, ukuyisebenzise njengenja yokushisa inja, noma njengesisekelo se-pizza. Uma isitolo sakho sendawo singathwali, singatholakala ku-intanethi, njenge:
- I-Mission Carb Balance I-Tortillas e-Amazon: 4 amagremu ayi-carb (ama-gremu ayi-13, inani lama-gram angu-9)
- UMaria noRicardo's Low-Carb / Low-Fat Tortillas e-Amazon: 3 amagremu enetha elilodwa (ama-gramu ayi-10, ama-gram angu-7 ayi-fibre)
- Ama-tortillas amancane ama-Mama Lupe e-Amazon: ama-gramu ayi-3 ama-carb net (ama-gramu ayi-7, ama-gram angu-4 ama-fibre)
Isinkwa Ukugwema
- Ama-Bagels nama-Rolls: Ama- Bagels nama-rolls avame ukukhohlisa, ngoba angaba nezinkwa ezimbili, ezintathu, noma ezine ezijwayelekile zesinkwa. Kanti futhi kungenzeka ukuthi angeke kube ngamaphesenti angu-100 okusanhlamvu okuphelele. Kodwa-ke, kukhona "amagalethi amancane" kwezinye izimakethe. Uma kungenjalo, yenzani. Sebenzisa i-spoon noma iminwe yakho ukususa esinye isikhungo esithambile se-bagel esisikiwe bese uyigxuma ngaphambi kokuba ufake i-schmear noma uyisebenzise is sandwich.
- Isinkwa Soft: Isinkwa softing ngokuvamile senziwe ngokusuka okumhlophe kanye / noma emhlabathini ocolekileyo ophenduka ushukela emzimbeni wakho ngokushesha.
- Amaqebelengwane Amnandi: Noma yisiphi isinkwa esineshukela esingeziwe kufanele sigwenywe, kepha isinkwa esiningi emakethe senziwa okungenani noshukela. Umthetho omuhle ukugwema isinkwa lapho omunye wezithako ezinhlanu zokuqala ushukela, uju, molasses, fructose, njll.
- Eminye Isinkwa Sezinkwa: Njengoba ukolweni empeleni kunamaprotheni amaningi kunamanye amagilebhisi amaningi, izinkwa zokunye okusanhlamvu ezifana nezinkwa ezingenalusizo ngokuvamile ziphakeme nakakhulu kuma-carbohydrate kunezinkwa ezenziwe ngokolweni.
> Imithombo:
> Najjar, AM, Parsons, PM, et al. "Umthelela omkhulu wokungenisa izinkwa zokuhlukahluka kwegazi eglucose, i-insulini kanye ne-incretins elandela ukudla kokuqala nesesibili." Ukudla okunomuntu kanye nemitholampilo . I-Vol. 101, No. 3 391-398 (2009).
> Najjar, AM. "Impact of Breads of Varying Ukubunjwa kuma-Biomarkers of Glucose Metabolism kuma-Overweight and Obese Adult." University of Guelph, Disemba 2009
> I-USDA Idatha Yomhlaba Kazwelonke Yezokugcina, Ukukhishwa 21.
Ukudalula
Ukuqukethwe kwe-E-Commerce kuzimele ngokuqukethwe kokuhlela futhi singathola isinxephezelo mayelana nokuthenga kwakho kwemikhiqizo ngezixhumanisi kuleli khasi.