Uhlu nolwazi lokudla okuvamile
Inkomba ye-glycemic isinika umbono wokuthi yikuphi ukudla okuphakamisa i-glucose yegazi esheshayo futhi ephakeme kakhulu.
Kungani Lokhu Kubalulekile?
Abantu abaningi banezinkinga zokucubungula ukwanda okukhulu kweglucose yegazi futhi benze kangcono ngezindlela eziningi lapho ushukela wegazi lethu lizinzile. Lokhu kubaluleke kakhulu kubantu abanesifo sikashukela, ama-prediabetes, ukumelana kwe-insulin kanye nesifo se-metabolic syndrome.
Izinombolo Zisho ukuthini?
Ukudla i-glucose ehlanzekile kunikezwa isamba sama-100 - konke okunye ukudla kuhlobene nalokhu. Ukudla nge-index ye-glycemic ye-95 kuphakamisa ushukela wegazi cishe njengokungathi iglucose ehlanzekile, kodwa ukudla nge-index glycemic ye-20 akuphakamisi ushukela wegazi nakakhulu. Kubalulekile ukukhumbula engqondweni yakho ukuthi inkomba ye-glycemic ayithathi ingxenye yesayizi. Isamba sangempela noma yikuphi ukudla okuphakamisa ushukela wegazi kufanele kwenziwe kokubili nokuthi i-glycemic iyini, nokuthi ungakanani ukudla. Umthwalo we-glycemic uzama ukuhlanganisa le mibono, kanti ezinye izidlo zisebenzisa umthwalo we-glycemic ngalesi sizathu.
Kungani Kunenqwaba Yezinombolo Kwezinye Zokudla?
Izici eziningi zithonya indlela ukuhlolwa kokudla, okubandakanya ukungafani phakathi kwabantu okuvivinywe, izindlela zokupheka, nezindlela zokuthi ayikho izaqathe ezimbili ezifana ncamashi.
Uma kunenombolo eyodwa emva kokudla, lokho kusho ukuthi isifundo esisodwa kuphela esenziwe nalokhokudla (kungenzeka ukuthi bekuyi-study kusuka kuphi emhlabeni).
Leli nani lilinganiselwa kubo bonke abantu esifundweni, ngakho-ke kufanele ucabange ngaleyo nombolo njengokulinganisa. Isibonelo, kwakukhona ukutadisha kwe-Fruit Loops cereal, futhi uhla lwabantu oluvivinywa lwaluphakathi kuka-60 no-78, nakuba umphumela obikiwe wawuyinombolo eyodwa, 69.
Uma kunezinombolo eziningi emva kokudla, lokho kuyinani eliphakeme kakhulu nelincane kakhulu kusuka ezifundweni ezahlukene.
Kwezinye izimo, izilinganiso zenziwe ngezifundo eziningana, ezifakiwe nazo. Kodwa inombolo ngayinye yalezo zifundo kwakuphakathi kwabantu abasesifundweni.
Ngenxa yokuthi kunokuhluka okuningi phakathi kokudla naphakathi kwabantu ngabanye, akukhona neze umehluko phakathi kokudla okunomthelela ongaphansi kwamaphuzu angu-5 noma angu-10 esikalini se-glycemic.
Nakuba umqondo wenkomba ye-glycemic iyasiza kakhulu, kubalulekile ukufundisa abantu mayelana neqiniso langempela lenkomba uma bezoqala ukudla kwabo nxazonke. Futhi iqiniso liwukuthi akekho inamba eyodwa ekhuluma indaba yokudla okunye kunoma yimuphi umzimba onikeziwe. Indlela kuphela yokutshela ngempela ukuthi ukudla kukuthinta kanjani ukuhlola i-blood glucose yakho. Lokho kusho ukuthi inkomba ye-glycemic ingasinika ulwazi oluthe xaxa mayelana nama-carbohydrate.
Uhla Lwezinhlu Zama-Glycemic
Ama-Sugars
- Fructose 12-25, isilinganiso 19, kodwa sicela ufunde lokhu ngaphambi kokusebenzisa i-fructose
- I-glucose 85-111, isilinganiso esingu-100
- I-glucose idliwe ngamagremu angu-15-20 we-fiber 57-85
- I-glucose idliwe amaprotheni namafutha 56
- Uju 32-87, isilinganiso 55
- I-Lactose 46
- I-Sucrose (ushukela wetafula we-granulated) iningi lalingama-58-65, ama-2 aphakeme ngaphezulu, okwenza isilinganiso sibe ngu-68 (i-sucrose i-glucose isigamu kanye nehafu fructose)
- Ukuze uthole uhlu lwe - glycemic lweshukela utshwala olunjenge-maltitol, bheka ishadi.
Imikhiqizo yobisi
- Ubisi, okuvamile (amafutha aphelele) 11-40, isilinganiso 27
- Ubisi, i-skim - 32
- I-yogurt ngaphandle ushukela owengeziwe - 14-23
Isinkwa
- Isinkwa esimhlophe 64-87 - isilinganiso sama 70 no-73
- Isinkwa sonke sikakolweni esenziwe nge-100% ufulawa ogcwele ukolweni - isilinganiso sama-52-87 71
- Isinkwa sesinkwa esenziwe ngamaphesenti angama-50 aphukile okolweni
- Isinkwa sesinkwa esenziwe ngamaphesenti angama-75% aqhekekile ukolweni 48
Ama-Muffins, Amakhekhe, Amapancake, Ama-Waffles Njll.
- ziyahlukahluka kakhulu (38-102), kodwa eziningi ziphakathi kuka-55 no-80
Abaqashi
- I-Rice Cakes - 61-91, isilinganiso esingu-78
- I-high-fibre rye isisindo - 59-69, isilinganiso 64
- Amatshe okugcoba ngamatje - 67
Cereal Cereal
- All-Bran - 30-51, isilinganiso 42
- I-Bran Buds - 58
- I-Bran Buds ne-Psyllium - 47
- Ama-cornflakes angu-72-92, isilinganiso sama-81 (ama-cornflakes ase-USA ayengu-92)
- I-Corn Chex 83
- Crispix 87
- Izithelo Loops - 69
- I-Golden Grahams - 71
- Amagilebhisi Amagilebhisi 67-85 isilinganiso 71
- Ukuphila - 66
- Ibolweni elihlutshiwe - 67-80
- I-Rice Krispie uhlobo lokudla okusanhlamvu - 81-95
- I-Rice Chex - 89
- Isitshalo esine-Shredded - isilinganiso sama-67-83 esingama-75
- Okukhethekile K - 54-84
- Ingqikithi - 76
- I-Weetabix futhi efanayo - 61-74 - isilinganiso sama-70
I-Hot Cereal
- I-Cream of Wheat - 66
- Cream Instant of Wheat - 74
- I-oatmeal kusuka ku-oats eqoshiwe (hhayi esheshayo) 42-75, iphinde iphezulu kakhulu yi-US oatmeal isilinganiso 58
- Oats okupheka okusheshayo - 66
Izinhlamvu - Zibilisiwe Okuphelele ngaphandle Kokubekwe Ngaphandle kwalokho
- Ibhali - 22-48
- Ibhali, liphukile - 50
- Ibhali, ligoqwe - 66
- I-Buckwheat - 49-63
- Cornmeal abilisiwe emanzini - 69
- I-couscous (ukolweni ochitshiwe) - 61-69
- I-Millet - 71
- Ilayisi, i-white-grained white - 50-64, isilinganiso sama-56
- Ilayisi, emhlophe futhi ehlanjululwa emhlophe - 83-93
- Ilayisi, emnyama - 66-87
- Ngqolowa, izinhlamvu ezigcwele - 30-48
- Usanhlamvu, i-bulgar (iqoqele ukolweni) - 46-53, isilinganiso 48
I-Pasta
I-glycemic index ye-pasta eyenziwe ngokolweni (i-pasta iningi) incike ekutheni i-pasta (eyimbi kakhulu, engaphansi kwe-GI), nendlela ephekwe ngayo. Uma kuphekwe njengoba amaNtaliyane enza, "al dente" - mhlawumbe iqine - inombhalo we-glycemic ophansi kakhulu. Uma usupheka isikhathi eside, i-softer, futhi iphakeme i-GI.
- Ngokuhlukahluka kuye ngokuthi lezi zici, iningi lezifundo zekhasi lika-pasta libonisa i-GIs eminyakeni engama-40 kuya ngaphansi kwama-60, okumbalwa kufinyelela eminyakeni engama-30.
- I-Rice pasta (kufaka phakathi brown) 40-92
- Ama-noodle wezinyosi (i-bean thread) 26-39
Izithelo
Izithelo zomuntu ngamunye zihlotshaniswa nezibalo ze-carbohydrate kanye nolunye ulwazi olunomsoco. Ukuze uthole ukwaziswa okwengeziwe mayelana noshukela / i-carbohydrate okuqukethwe kwezithelo bheka uhlu oluphansi lwezithelo ze-carb .
- Ama-apula - 28-44, isilinganiso sama-38
- Ama-apricot, aluhlaza - 57
- Ama-apricot, ekheniwe esiraphu elula - 64
- Ama-apricot, omisiwe 31
- Ukusabalala kwezithelo ze-apricot (ushukela oncishisiwe) - 55
- I-Banana, i-underripe - 30
- Banana, ngaphezulu - 52
- Banana , hhayi ecacisiwe 46-70
- I-Cantaloupe 65
- Ama Cherries 22
- Izinsuku 103
- Amagilebhisi 25
- Amagilebhisi 46-49
- I-Kiwi Fruit 47-58
- Amamese 41-60, isilinganiso 51
- Ama-oranges 31-51, isilinganiso 42
- Papayas 56-60, isilinganiso 59
- Ama-Peaches 28-56
- Amapheya 33-42
- Inanatha 51-66
- Amaplamu 24-53
- Iziphuzo 64
- I-Strawberries 40
- I-Watermelon 72
Isiphuzo sezithelo
- I-Carrot Juice - 43
- I-Cranberry Juice Cocktail - 52-68
- IJupefruit Juice 48
- Orange Juice 46-53
- I-Ananasple Juice - 46
- Utamatisi Juice - 38
Imifino Engelona I-Starchy
Imifino eminingi engekho-starchy ayihlolwe ngoba umuntu kufanele adle okuningi ukuze athole ama-gramu angu-50 we-carbohydrate ukuhlolwa (isibonelo, izinkomishi ezingu-20 zama-broccoli). Futhi, empeleni, ngenxa eminingi yalezi zitshalo, kune-carbohydrate encane encane egciniwe nge-cellulose eningi kangangokuthi cishe ibangele ukukhuphuka okuncane noma okungenakuphika kwe-ushukela wegazi. Ngenxa yalesi sizathu, ezinye izidlo ezincane-carb zibiza lokhu "ukudla" mahhala. Ngakolunye uhlangothi, ezinye izimila ezingenayo isitashi zinomkhuhlane owedlula ukwedlula abanye, kanti ezinye, njengezitamatisi, empeleni ziyizithelo ezizokwenza ukuthi ushukela wegazi lukhuphuke.
Imifino Yamathambile
- Ama-Beet 64
- Amaqathi 16-92 isilinganiso 47
- Ummbila 37-62, isilinganiso 53
- I-Parsnips 97
- I-peas, eluhlaza, entsha noma efriziwe 39-54, ephakathi kwama-48
- Amazambane 56-111 - amanani amaningi ngokuvamile anikwe ama-80 aphezulu
- Amazambane, okusheshayo - 74-97, isilinganiso sama-80
- Rutabaga 72
- Amazambane ama-sweet - 44-78, isilinganiso sama-61 *
- * Amazambane amnandi nama-yam ahlanganisa izinhlobo ezihlukahlukene zezinto ezibizwa ngokuthi izinto ezihlukene ezindaweni ezahlukene emhlabeni. Isibonelo, ama-garnet yamanzi e-US awuhlobo lwezambathamusi. Izinhlobo azivamise zinikezwe ematafuleni.
Imifino
Ngaphandle kokuthi kuboniswe ngenye indlela, lokhu kubhekisela kubhontshisi omisiwe noma ama-peas abilisiwe. Lapho ubhontshisi olusemathinini ahlolwe bavame ukuba nenani eliphakeme le-glycemic.
- Ama-peas angu-Blackeyed 33-50
- Ubhontshisi we-Butter 28-36, isilinganiso 31
- I-Chickpeas (i-garbanzo ubhontshisi) 31-36
- Ama-Chickpeas, ekheniwe 42
- Izinyosi zezinso 13-46, isilinganiso 34
- Amabhontshisi ezinso, emathinini 52
- Amalenti 18-37
- Ama-lens, emathinini 52
- Amabhontshisi we-Navy (ubhontshisi omhlophe, i-haricot) 30-39
- Ama-bean Navy, ingcindezi iphekwe 29-59
- I-peas, eyomisiwe, ihlukaniswe 32
- Ubhontshisi bePinto 39
- Amabhontshisi e-Pinto, emathinini 45
- AmaSoybeya 15-20
- Ama-soya, ekheniwe 14
Amantongomane nokudla kwe-Snack
- Amasheya 22
- Ama-chips angu-Corn 72
- I-Ice Cream - 37-80
- Amantongomane 7-23, isilinganiso 14
- I-Popcorn 55-89
- Ama-Pop Tarts 70
- Ama-potato chips 51-57
Candy
- Ama-Jelly Beans 76-80
- I-Kudos Chocolate Chip Snack Bar 62
- Abagcini bokuphila 70
- I-Bar Bar 62-68
- Amakhono angu-70
- Abadlali be-Snickers baneminyaka engu-55
Iziphuzo ezithambile
- I-Coca Cola - isilinganiso sama-53-63 58
- I-Gatorade - 78
- I-Orange Soda - 68
> Umthombo:
> Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna noBrand-Miller, uJanette. "Ithebula Lamazwe Lamazwe Lama-Glycemic Index kanye nama-Glycemic Load Values: 2002." I-American Journal of Nutrition Clinic . I-Vol. 76, No. 1, 5-56, (2002).