I-dieters eminingi ibheka ukudla okuphansi kwe-glycemic ukulawula indlala, ugweme ukudla okudliwayo nokunciphisa phansi. Ucwaningo oluthile lubonisa ukuthi ukudla okuphansi kwe-glycemic kungakusiza ukuba ulahlekelwe isisindo. Kodwa akuwona wonke ubufakazi obuvumelanayo futhi ezinye izinkolelo ezithandwayo mayelana nokudla okuphansi kwe-glycemic kungenzeka kube okungalungile.
Yiziphi Ukudla Okuphansi Kwe-Glycemic
I-dieters eminingi ikholelwa ukuthi ukudla okuphansi kwe-glycemic yilokho okwenza ushukela wegazi lakho likhuphuke kancane kancane futhi lizinzile.
Ukudla okuphansi kwe-glycemic kusekelwe enkolelweni yokuthi ungakwazi ukunciphisa ukudla nokudla amazinga anganamandla uma ukhetha ukudla okunenani lama-glycemic index of 55 noma ephansi.
Ukudla okuphansi kwe-Glycemic Foods (Inani le-GI elingama-55 noma ngaphansi)
- Amalenti
- Isithelo segilebhisi
- Amasheya
- Izinyathelo
- I-Hummus
- i-apula
- Ibhali
- Ubisi obugcwele noma obusika
- I-Soy Beans
Ukudla okuphansi kwe-glycemic kungase kuhlanganise nekhalori ephakeme noma ukudla okunamafutha aphezulu njengekhekhe, ama-corn chips noma ibha ye-Snickers. Ukudla okusetshenzisiwe ngokuvamile kuthwala uphawu lwe-GI ukukhombisa ukuthi bahlolwe ukunikeza inani eliphansi le-glycemic.
Kukholelwa ukuthi ukudla okungcono kwe-glycemic kungcono ekudleni kwakho kunokudla okuphezulu kwe-glycemic njengesinkwa, amazambane amhlophe, irayisi elimhlophe kanye nama-sodas amnandi. Kukholelwa ukuthi ukudla okuphezulu kwe-glycemic kwenza i-sugar spike yakho ngokushesha, ilandelwe ukuqubuka okungabangela indlala, kunciphise amandla nesidingo sokudla futhi .
Ingabe Ukudla Okuphansi Kwe-Glycemic Kungangisiza Nginciphise Isisindo?
Inkinga ngokudla ukudla okuncane okuphansi kwe-glycemic ukulahlekelwa isisindo ukuthi lokhu kudla akungabi ngcono ekudleni kwakho.
Ngisanda kukhuluma noSusan Kleiner PhD, RD, FACN, CNS, FISSN ukuchaza ezinye zezinganekwane mayelana nokudla okuphansi kwe-glycemic. UDkt. Kleiner ungumnikazi weNgcono Yokudla Okuphezulu eMercer Washington, umbhali wezincwadi eziningana ngokudla okunomsoco futhi unikeze ukubonisana okunomsoco kumaqembu ezemidlalo ezemidlalo, abadlali be-elite kanye ne-olympic.
Uthi isisekelo sokudla okudla okuphansi kwesiblycemic sisekelwe okungalungile.
Ngokusho kwe-Kleiner, inani le-glycemic index alibonakali isivinini sokudla sokungena egazini. "Inkomba ye-glycemic ibeka ishukela lonke legazi esikhathini esithile. Awutholi isilinganiso sokumuncwa kusuka kulowo nombolo," kusho, echaza izifundo eziningana zemitholampilo. "Kungenzeka kube umehluko omncane kulokho esikukholelwayo, kodwa umehluko omncane ucabanga ukuthi sisebenzisa kanjani ulwazi."
Lokho umehluko omncane kusho ukuthini i-dieters? Kusho ukuthi ukudla okuphansi kwe-glycemic kungase kunganikezeli amazinga okushukela egazini aphansi, aqinile, edlayo-friendly abethembele kuwo. Futhi ukudla okuphezulu kwe-glycemic kungase kungenzi isifo se-sugar spike esingasilinga ukudla ngokweqile.
Ngaphezu kwalokho, uKleiner uthi ukudla okuphansi kwe-glycemic akusiyo njalo enempilo noma okuhle ekudleni kwakho. Uphawula ukuthi i-ayisikhilimu ukudla okuphansi okuyi-glycemic, kodwa akusilo ukukhetha okuhle uma uzama ukunciphisa isisindo. Ngisho noCrisco, uthi, ukudla okuphansi kwe-glycemic.
Futhi kuthiwani ngokudla okuphethe uphawu lwe-GI? U-Kleiner uthi i-dieters kufanele ibe nengqondo uma ikhetha ukudla okusekelwe ilebula. "Uphawu lwe-GI lunikeza abantu umuzwa wokulondeka uma kungenjalo ngempela." Uchaza ukuthi abanye abakhiqizi basebenzisa uphawu lwe-GI njenge-gimmick yokuthengisa.
"Bangakwazi ukungeza amafutha ashibhile ukuze bathole inani eliphansi le-glycemic bese besebenzisa isithonjana se-GI ephaketheni."
Ukudla okuphansi kwe-Glycemic vs Ukudla okunempilo kokulahlekelwa kwesisindo
Ngakho iyiphi indlela engcono kakhulu yokukhetha ukudla okungcono kakhulu uma ungeke uthembele ekunembile kwenkomba ye-glycemic? U-Kleiner uthi i-dieters izozuza ngokudla ukudla okuphelele okugcwele izakhi. Lezo zokudla zingase zibe ukudla okuphansi kwe-glycemic, kodwa hhayi njalo, futhi inombolo ye-GI ingafaka ukudideka.
"Ngithanda abantu ukuba bacabange ngokudla kwangempela hhayi ngezinombolo ezingabonakali," esho. U-Kleiner usikisela ukwenza izinqumo ngokusekelwe kokubaluleka komsoco nokuqonda okuvamile.
"Inombolo ye-GI ngezinye izikhathi ingasetshenziswa yi-dieters ukuze ikwazi ukudla ukudla okunempilo encane njenge-ayisikhili esikhundleni sezithelo." Ekugcineni, ukudla okunempilo kakhulu kokudla kwakho kungukudla okunika izakhi ezinomsoco ezinamatholekhi angenalutho namanzi angenalutho. Inkomba ye-glycemic ingase ingabi njalo umhlahlandlela umhlabeleli wokuthola lezo zokudla.
Imithombo:
Eelderink C1, Moerdijk-Poortvliet TC, Wang H, Schepers M, Preston T, Boer T, Vonk RJ, Schierbeek H, Priebe MG. "Impendulo ye-glycemic ayibonakali ekutheni ukukhishwa kwe-starch kutholakala kwemikhiqizo egciniwe ye-fiber kumadoda aphilile." I-Journal of Nutrition February 2012.
UCoby Eelderink, uMarianne Schepers, uTom Preston, uRoel J Vonk, uLizette Oudhuis, noMarion G Priebe. "Ukudla okuncane kancane futhi okusheshayo kokudla okune-starchy kungafaka impendulo efana ne-glycemic ngenxa yezinto ezihlukene zokudla kwe-glucose ezitholakala emadodeni enempilo." I-American Journal of Nutrition Clinic September 18, 2012.
Schenk S, Davidson CJ, uZderic TW, Byerley LO, Coyle EF. . "Izilinganiso ezahlukene ze-glycemic zokudla kwasekuseni akuzona ngenxa yokungena kweglucose egazini kepha ukukhishwa kweglucose ngamathambo." I-American Journal of Nutrition Clinic Okthoba 2003.