Akuzona zonke amazambane ane-GI efanayo
Kungase kusimangaze ukuthola ukuthi amazambane ngokuvamile aphezulu ohlwini lwama-glycemic (GI), okulinganisa ukuthi ukudla okungakanani kuphakamisa i-glucose yegazi lakho. Phela, kuyinto eyisisekelo ekudleni emhlabeni jikelele ngoba amazambane angumuthi ongenakwazi futhi onomsoco. Ngaphezu kwalokho, abantu abaningi bahlobanisa ushukela wegazi nokudla okuqukethe ushukela.
Kwenzeka kanjani ukuba amazambane anesifo se-GI esiphezulu kunokushukela omhlophe?
Konke mayelana nesitashi nokuthi liguqula kanjani ku-glucose emzimbeni wakho. Kodwa-ke, akuzona zonke amazambane adalwe alinganayo futhi kunezindlela zokuncipha umthelela wazo egazini lakho legazi. Ungase ukwazi ukujabulela amazambane ambalwa laphaya, uzofuna nje ukugcina ama-servings akho ahlole.
Glucose Amazambane vs Sugar
Ngokuvamile, i-glucose ihlotshaniswa nobumnandi namazambane omhlophe avamile akuyona ukudla ngokuvamile okubhekwa njengomnandi. Amazambane cishe wonke ama-starch, kanti isitashi sakhiwa izintambo eside ze-glucose.
Njengoba isitashi emazambeni zigawulwa ngokushesha, uhla lwe-glycemic lamazambane lungaba lukhuni njengalokhu kwe-glucose yedwa. Inkomba ye-glycemic ye-glucose ngamaphoyinti angu-100 lapho amazambane ejwayele ukufakwa ohlwini njengama-80s aphezulu noma aphansi kwama-90.
I-Sucrose (ushukela etafuleni), ngakolunye uhlangothi, une-GI engama-59 futhi i-disaccharide (ushukela amabili). Yakhiwa yi-molecule eyodwa ye-glucose kanti enye i-fructose molecule ihlangene ndawonye.
I-Fructose isetshenziswa ngokuhlukile emzimbeni wakho kune-glucose, futhi ayithinti ushukela wegazi lakho kakhulu. Noma kunjalo, i- fructose idala izinkinga zayo uma udla kakhulu kakhulu.
Ngalokho, kungcono ukusho ukuthi i-carbohydrate ephuma kumazambane ibuye kabili i-glucose njengoshukela. Uma ucabanga ngakho ngaleyo ndlela, kunengqondo ukuthi amazambane angakhuphula i-blood glucose ngaphezulu.
Amazambane Ahlukahlukene
Kunezinhlobonhlobo eziningi zamazambane futhi ngeke kube neqiniso ukuthi zonke amazambane anesibalo se-glycemic sama-80 noma angu-90. Eqinisweni, abacwaningi bathole ukuthi izinhlobo ezithile zamazambane zingaba ngaphansi kuka-53 ohlwini lwama-glycemic.
Esicwaningweni esisodwa, abacwaningi bavivinya ama-cultivate ayisikhombisa amazambane: Russet Burbank, Maiflower, Nicola, Bintje, Carisma, Desiree, naseVirginia Rose. Kulabo, bathole ukuthi amazambane e-Carisma ane-GI engama-53, okwenza kube yilawo kuphela iqembu elizobizwa ngokuthi "i-GI ephansi." I-Nicola yiyona elandelayo ephakeme ku-69 GI, ewela esigabeni "esiphakathi-GI". I-Russet Burbank amazambane, athandwa kakhulu, abekwe ngaphezulu kakhulu ku-82 GI.
Ngokuvamile, amazambane angaba nokulinganisa kwe-GI kusuka ku-53 kuya ku-111, namazambane omhlophe ngokuvamile ebonisa ukuthi aphansi ohlwini. Ukushiya isikhumba kwenezela fiber, okunganciphisa umphumela wezambatho kwi-glucose. Ngokuvamile, amazambane ama-sweet isilinganiswa ne-GI maphakathi no-40s, ngakho-ke kungcono okunye.
I-GI Ingadukisa
Inkinga ivela ukuthi ukuhlolwa kwenkomba ye-glycemic kuphela kubonisa isilinganiso. Inombolo yenkomba ye-glycemic ngokwayo empeleni isilinganiso salezo zilinganiso.
Endabeni yamazambane, izifundo ezihlukene ezisetshenziselwa ukuqhathanisa inkomba zinemiphumela noma kuphi kusuka ku-53 kuya ku-111.
Ngayinye yalezo zifundo zagijimela kubantu abaningi futhi kuphela isilinganiso sabika. Ngakho, inamba yenkomba ye-glycemic ngokwayo ingase ingasho lutho kumuntu onikeziwe.
I-upshot yukuthi abantu abahlukene banemibuzo ehlukene yokudla okuhlukile. Iphuzu elibaluleke kunazo zonke ukuthi umzimba wakho uphendukela kanjani kumazambane, ongayithola ngemitha yegazi glucose.
Lokhu kubaluleke kakhulu uma umzimba wakho usegubheni lwesifo sikashukela futhi awukwenzi kahle ushukela kahle. Ishukela ephezulu yegazi ithatha umonakalo emzimbeni wakho, okwenza umonakalo kuma-pancreas akho nezinye izinkinga ezivela kwesifo sikashukela cishe.
Buka izingxenye zakho
Amazambane anezinzuzo eziningi zokudla okunomsoco futhi ukukhonza amazambane njalo kubhekwa njengama-150 amagremu.
Umthwalo wabo we-glycemic uzoxhomeka ekutheni udla okungakanani ngesikhathi esisodwa nokuthi yiziphi ezinye ukudla onakho namazambane. Esikhathini esiningi, amazambane adliwa njengengxenye yokudla kunokuba yibo ngokwabo futhi okuzoshintsha ukuthi zithinta kanjani i-glucose yegazi lakho.
Ngokwesibonelo, uma udla inyama encane ye-carb ngehlangothini elincane lamazambane nesaladi, isidlo sinokulinganisela. Okunye ukudla kunganciphisa umphumela amazambane abe ne-glucose yakho. Okufanayo kungashiwo ngokudla okuphansi okuglycemic njengobhontshisi nemifino eminingi. Uma upheka amazambane esitsheni esinamafutha amaningi, amaprotheni, noma i-fibre, imiphumela ye-glucose nayo iyancipha.
Izwi elivela
Nakuba amazambane angaba phezulu kakhulu ku-glucose, gcina engqondweni izinto ongayenza ukuze unciphise. Uma ufuna ukudla amazambane, khetha izinhlobo ezihlukahlukene ze-GI amazambane, ujabulele ama-servings amancane, futhi ubambisane namazambane ngokudla okuphikisana ne-glucose. Okubaluleke kakhulu, qapha i-glucose yegazi lakho futhi ubone ukuthi lezi zinguquko zithinta kanjani wena.
> Imithombo:
> I-American Diabetes Association. Imifino kanye nemifino yemifino. 2017.
> Ek KL, Wang S, Copeland L, Brand-Miller JC. Ukutholakala Kwama-Potato Ephansi Nama-Glycemic Nokubambisana Ne-Starch Ukugaya ku-Vitro. I-British Journal Yokudla . 2014; 111 (4): 699-705. i-doi: 10.1017 / S0007114513003048.
> University of Sydney, e-Australia. I-Glycemic Index Database. 2017.