On ukudla okuphansi-carb, umgomo oyinhloko ukugwema ukuphakamisa igazi glucose kakhulu. Yingakho sigwema ukudla okuphezulu ushukela kanye nokudla. Kodwa kuvela ukuthi akuwona wonke ama-starches adalwe alinganayo. Amanye ama-starches ahlungwa ngokushesha futhi abangela ukukhuphuka okusheshayo nokukhulu egazini legazi. Eminye iminywe kancane kancane, okwenza ukuba i-glucose yegazi ikhule kancane nangaphezulu isikhathi eside.
I-starch ethile, ebizwa ngokuthi isitashi esingavikeleki , ayitholakali emathunjini amancane nhlobo futhi ibangelwa ushukela omncane noma ngaphandle kwegazi. Ukukhushulwa kwamaphesenti we-starch okugayiwe ngokushesha ekudleni okwe-starchy, kuphakamisa inani le-glycemic lalokudla.
Kuyini Isitashi?
Izinhlanzi ziyizintambo eziyinkimbinkimbi eside zoshukela ezilula. Yingakho bavame ukubizwa ngokuthi "ama-carbohydrate eyinkimbinkimbi." Kwake kucatshangwa ukuthi ama-carbohydrate amaningi awakhulisi ushukela wegazi ngokushesha noma okuningi njengoshukela, kodwa manje siyazi ukuthi ezinye izinqamuzana empeleni ziyi-glycemic ngaphezulu kunezinye ushukela. Ngalokhu, akuzona "eziyinkimbinkimbi" isikhathi eside kakhulu. Abantu abathintekayo ushukela kufanele bagweme ukudla okunomsoco kakhulu futhi kusukela kokudla okunamathemikhali okuphuthumayo ngokushesha kuphulwe zibe ushukela.
Yikuphi Ukudla Okunamatashi?
Izinhlamvu (ukolweni, ilayisi, ibhali, oats), amazambane, ummbila, nobhontshisi yizo zonke ukudla okunomsoco kakhulu. Izinhlamvu zenziwe isinkwa, okusanhlamvu kanye ne-pasta, kanye nama-crackers, ama-biscuits, amakhukhi, amaqebelengwane, i-pie crust, nanoma yini enye eyenziwe ngofulawa.
Yini Ehlukanisa Ukuthi Ukunyathela Kukhishwa Ngokushesha Noma Ngokwehla?
Kunezici eziningana zokusebenza.
Yini eyenziwa isitashi ngaphambi kokuba siyidle? Ikakhulukazi uma kuziwa emasimini (ikakhulukazi ukolweni), sinomkhuba wokugaya, ukuwugcoba, ukuwugcoba, ukuwugcoba, futhi ngokujwayelekile ukuwushaya ube yi-submission ukuze sikwazi ukuwufaka kunoma iyiphi inombolo yokudla okucutshungulwayo.
Lokhu kunomphumela wokwenza omunye umsebenzi wezinhlelo zethu zokugaya ukudla ngaphambi kokudla ngisho nokungena emilonyeni yethu. Akumangazi ukuthi lezi zokudla ziphenduke ushukela ngendlela ephumelelayo phakathi nemizuzu yethu emizimbeni yethu. Ama-starches ahlatshwa ngokushesha kakhulu yilezo azenziwe ngopuphu (kufaka phakathi ufulawa ogcwele okusanhlamvu) kanye nezinqolobane eziningi zasekuseni.
Ngakolunye uhlangothi, uma izitshalo noma izithelo zomzimba zihlala ziphelele, njengebhontshisi, irayisi elibomvu noma ibhali lonke, isitashi siphukile sibe ushukela kancane kakhulu, kanti ezinye azizange zishintshe nhlobo kodwa zifinyelele emathunjini amakhulu - lokhu kubizwa ngokuthi isitashi esingenamandla.
Isakhiwo sesitashi. Izinhlobo ezahlukene zesitashi zinamalungiselelo ahlukene ama-molecule, kanti ezinye zilula ukuze izakhi zethu ze-digestive zithole kunezinye. Olunye uhlobo lwesitashi, okuthiwa i-amylose, luphukile kancane kancane. Ukuphakama inani le-amylose esitokisini, kancane kancane kuguzwa. Izinhlobo ezahlukene zelayisi zinamaphesenti ahlukene e-amylose. Irayisi ende okusanhlamvu, ejwayele ukuhlala ehlukile kakhulu, iphezulu e-amylose. I-rice okusanhlamvu encane, okuvame ukhiqiza i-creamier ne-stickier ilayisi, iphansi e-amylose futhi i-glycemic engaphezulu. Amazambane amasha (ngezinye izikhathi achazwa ngokuthi "waxy") ane isitashi esiseduze ne-amylose esakhiweni kunamazambane angaphezulu avuthiwe, futhi ane-glycemic encane.
Iningi le-starch kubhontshisi linesakhiwo esincane kancane siphukile sibe ushukela.
Okumangalisa: Ukudla okukodwa okubonakala kubanjwe kancane kancane kunokuba kungacatshangwa yi-pasta. Kubonakala sengathi ama-molecule we-starch ahlanganiswe kakhulu kangangokuthi cishe ingxenye eyodwa kuphela igajwa ngokushesha uma i-pasta ipheka "al dente" (kancane iqine). Isikhathi sokupheka kanye nobukhulu be-pasta kuthinta kakhulu ukuthi i-glycemic iyini.
Ngaphezu kwalokho, uma ezinye izinhlayiya eziphekiwe, njengezambatho namalayisi, ziphekwe futhi zihlihliwe, amaphesenti amancane isitashi athatha isikhathi eside ukugaya.
Singasitshela Kanjani Ukuthi Isitashi Sishesha Ngokushesha?
Kunzima ukwazi ukuthi masinyane umuntu oyedwa ozokugaya noma yikuphi ukudla komuntu ngamunye .
Ukudla okuncane kakhulu okuhlolwe ukuthi yiyiphi ingxenye ye-digestive system ephuliwe, futhi kunezindlela ezihlukahlukene zokuhlola ezingahambisani. Futhi, "ukugaya kancane" ububanzi, futhi ukudla okunye kuqondakala ekupheleni kakhudlwana kwalo. Ukwengeza, uhlelo lokugaya umuntu ngamunye luhlukile kakhulu, futhi izici ezifana nokudla okuhloliwe futhi yikuphi okunye ukudla okudliwa nakho nakho kunomphumela.
Indlela engokoqobo yokuthi umuntu azi ukuthi ukudla okunomdlavuza kuyini kubo ukugada i-glucose yegazi. Kodwa kunezinye iziqondiso wonke umuntu angasebenzisa.
Yiziphi Izinkinobho Okufanele Udle?
- Ukudla okunomsoco ongcono kunobhontshisi noma ama-lens. I-starch ngokuvamile igaye kancane kancane isitashi noma isitashi esimelana nesikhumba (nakuba ubhontshisi obunamathanga obomvu bugcotshwa ngokugcwele kunalokho okuphekwe esimweni esomile).
- Lapho ukhetha okusanhlamvu, udle okuphelele futhi okuqinile lapho kuphekwe, njengelayisi obomvu, ibhali, i- amaranth noma i- quinoa .
- Gwema izimpahla eziphekwe kakhulu noma noma yini eyenziwe ngefulawa. Izinqumo ezinhle kunazo zonke ezenziwe nge- carb isinkwa esincane , esine-sitashi esincane kanye ne-fiber ngaphezulu.
- Gwema okusanhlamvu okucutshungulwe nge-fiber encane. Izinketho ezinhle kakhulu yizilimo ezibandayo eziyi-fiber, noma okusanhlamvu okushisayo okwenziwe ngezinhlamvu ezigcwele.