Inkomba ye-glycemic yasungulwa ukuze isitshele ukuthi izinga lokudla kwe-carbohydrate liphakamisa ushukela egazini. Izidlo ezincane ezithandwayo-ezinomswakama-carbohydrates, njengeSouth South Diet, zisebenzisa inkomba ye-glycemic. Noma kunjalo, izimpikiswano eziphikisanayo neziyinkimbinkimbi zizungezile usebenzisa izinombolo zezinhlamvu ze-glycemic lapho ukhetha ukudla okuqondile okumele udle.
Kungani Kubalulekile Ukukwazi
Ucwaningo oluthembekile olubonisa ukuthi ukudla ukudla okunomthelela omkhulu wegazi glucose kungasikhipha isifo sikashukela, futhi kungenzeka ukuthi isifo senhliziyo.
Ngakho-ke, ukukhetha ukudla okungeke kwenzeke ngokushesha ukuphakamisa i-glucose yegazi kungaba yindlela enempilo yokudla, ikakhulukazi kulabo abajwayele ukuvimbela i-insulin, isifo sikashukela, nesifo senhliziyo.
Ibalwa kanjani?
Abacwaningi basebenzisa iqembu elinempilo (abantu abangenaso isifo sikashukela, kubandakanya nesifo sikashukela) ukuze banqume inkomba. Abantu badla ukudla nge-standard standard ye-carbohydrate, ngokuvamile amagremu ama-50. Igazi labo livivinywa njalo ngemizuzu engu-15 ukubona ukuthi ishukela labo legazi liphuma kangakanani futhi likhula kanjani. Ukuphakama okusheshayo futhi okusheshayo, kuphakama izinga lokudla, ngesilinganiso esisodwa kuya kwezingu-100. Ngaphansi kuka-55 kubhekwa njenge-GI ephansi, ngaphezulu kuka-70 kuphakeme, futhi phakathi kuyaphakathi. Kubalulekile ukuqaphela, noma kunjalo, ukuthi nakuba izikolo ze-GI zisekelwe ocwaningweni, lawa ma-cutoffs abelwe ngendlela engaqondakali.
Izinkinga Nge-Index
Nakuba ngempela kungaba usizo olukhulu kakhulu ukuba uthole isilinganiso esihle sokuthi ukudla okuhlukahlukene kwe-glycemic kungakanani, inkomba ye-glycemic inezinkinga eziningana.
Okubaluleke kakhulu yiyona inamba encane yokudla evivinywayo, iqiniso lokuthi abantu abahlukene basabela ekudleni okuhlukile, ububanzi obuncane bokulinganisa kwe-GI, ukuhlukahluka kokudla okuvivinywe (izifundo zenziwa kuma-labs ahlukahlukene azungeze nezwe ngobukhulu obuhlukahlukene amaqembu abantu, izindlela zokupheka ezihlukene, njll), nokuthi inkomba ye-glycemic ayifuni indlela abantu abadla ngayo ngempela.
Inombolo encane yokudla ihlolwe
Ukudla okuyinhloko okuvivinyelwe inkomba ye-glycemic yilabo abaphezulu ema-carbohydrate. Ukukhumbula ukuthi umthamo ovamile we-carbohydrate ungama-gramu angu-50, i-spaghetti ifakiwe ohlwini ngoba kunengqondo ukuthi umuntu angadla izindebe ezingu-1 nezingu-ΒΌ ze-spaghetti (inani elizoyithatha ukuze uthole amagremu angu-50). Ngakolunye uhlangothi, kungaba nzima kuwe ukuthola amagremu ama-50 we-carbohydrate ekudleni i-broccoli; kuzodingeka udle phakathi kwezinkomishi ezingu-16 nezingu-22 zihleli. Ngakho-ke, i-broccoli - nokudla okunye okungayithatha okuningi ukuthi uphonte imitha ye-carb - ayihlolwe inkomba ye-glycemic.
Ukusabela okuhlukahlukene kokudla
Esikhathini esiningi lapho ukudla kuhlolwe khona inkomba ye-glycemic, kunomthelela omkhulu wokuhluka kwabantu abasesifundweni, ngakho kunzima ukutshela ukuthi noma yimuphi umuntu onikeziwe uzosabela ekudleni. Ucwaningo luka-2015 olwenziwa nguZeevi et al wafunda abantu abanikezwa ukudla okujwayelekile futhi bathola ukuthi nakuba umuntu ngamunye enza ngendlela efanayo nokudla ngezinsuku ezahlukene, ngezinye izikhathi kwakukhona ukuhlukahluka okukhulu phakathi kwabantu abadla into efanayo.
Ukudla Ngezilinganiso Ezihlukahlukene ze-GI
Izindlela zokupheka ezahlukene, izinhlobo zezitshalo, nezindlela zokulungiselela ukudla ziveza amanani ahlukile, njengoba kwenza ama-laboratory ahlukene.
Kunezinhlu ezihlukene zamaqebelengwane ahlukene, nge-GIs kusuka ku-38 kuya ku-87, isibonelo. Ama-peaches ngokuvamile atholakala ukuthi ane-index ye-glycemic engama-42. Le nombolo, noma kunjalo, isukela ezifundweni ezimbili ezihlukene - isiNtaliyane, lapho i-GI ejwayelekile izimisele khona ukuba ibe ngu-56, kanye neCanada, lapho isilinganiso I-GI yayingu-28.
Ububanzi bezimiso ze-GI buncane
Ukudla okubili kune-GI ngaphezulu kwama-90 - ama- parsnip nama- amaranth . Amazambane , uju, namanye okusanhlamvu okusetshenzisiwe angaphezu kuka-80, futhi iziphuzo zezemidlalo, isinkwa esimhlophe, ilayisi elimhlophe, i- velon , kanye nezinye izinto ezibhekwayo eziphekiwe ezikhundleni ezingama-70. Ekugcineni okuphansi kwesilinganiso, nge-GIs engaphansi kuka-40, kukhona ubhontshisi obuhlukahlukene, i-grapefruit namantongomane.
Ngokwekude, ukudla okuningi kuhlolwe ama-GIs phakathi kuka-40 no-70. Ukukhumbula ukuthi ama-GIs asekelwe kumazinga hhayi izinombolo eziqondile, kunzima uma kungenakwenzeka ukutshela ukuthi ngabe kukhona umehluko weqiniso phakathi kokudla okuningi.
Ayinayo I-Akhawunti Yendlela Esidla ngayo
Asidli ukudla okukodwa ngesikhathi. Uma sidla ukudla okuningi kwe-carbohydrate ekudleni, sikubala kanjani? Amaprotheni namafutha athambekela ekunciphiseni inkomba ye-glycemic ekudleni, kodwa asikho indlela yokwazi ukuthi kuncane kangakanani umuntu okuhlola igazi lakhe (okungenangqondo ekuphileni kwansuku zonke).
Faka Umthwalo we-Glycemic
Umthwalo we-glycemic wasungulwa ukuze ulandise ukukhonza usayizi njengoba singadli kahle amagremu ama-50 we-carbs kusuka kokudla okulodwa. Ngokwemvelo, umthwalo we-glycemic kufanele uxazulule ezinye zezinkinga ezivela ohlwini lwama-glycemic. Kodwa-ke, enye yezinkinga eziyisisekelo nomthwalo we-glycemic wukuthi isekelwe ohlwini lwama-glycemic, ngakho-ke kunenkinga eminingi efanayo.
Izinkinga zoCwaningo
Nakuba izifundo eziningi zibonise ukubaluleka kokusebenzisa inkomba ye-glycemic, abanye abangabonisi imiphumela emihle baye babhekana nalezi zinkinga. Ngokwesibonelo, ocwaningweni ka-2006, abacwaningi baqagela ngokulinganisa kwama-GI ngokudla okungewona ohlwini (ukunikeza ushizi i-GI efanayo nobisi, isibonelo). Lolu cwaningo lubonisa inkinga ngobubanzi, njengoba bambalwa kakhulu abantu ocwaningweni badla ukudla okubalulwe njenge-GI ephansi; cishe bonke badla ukudla nge-index ephakeme ye-glycemic noma umthwalo, ngakho akumangalisi ukuthi imiphumela ayifuni.
Ngakho-ke, Yini Okufanele Siyenze?
Akungabazeki ukuthi ukudla okungezansi-glycemic kuyinto enhle. Futhi ucwaningo oluthile lwe-glycemic index lusinikeza iziqondiso ezimbalwa ezicacile, njengokunciphisa amazambane asetshenziswayo. Kodwa-ke, ngicabanga ngalesi sigaba somdlalo, kungumqondo ongcono ukuhamba nje nenani le-carbohydrate. I-carbohydrate iphakamisa i-blood glucose, futhi i-insulini kufanele ikhishwe ukuze iqiniseke. Indlela elula yokunciphisa izinkinga ezibangelwa ukudla okuphezulu kwe-glycemic nje ukulandela ukudla okuncishisiwe-kwe-carbohydrate.
Imithombo:
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Mayer-Davis, EJ, Dhawan, A et al. "Ukubhekelela ukuqonda kwenani le-glycemic kanye nomthwalo we-glycemic ekudleni okuvamile: izinhlangano nezilinganiso ze-glycaemia eSifundweni Se-Insulin Resistance Atherosclerosis." I- British Nutrition Journal . 95 (2): 397-405. (2006).
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Zeevi, D. Korem N. et al. Ukudla okunomuntu ngokubikezelwa kwe- Cell Glycemic Responses Cell . 163: (5): 1079-94. Novemba 2015.