Tracy Norris
Inkomba ye-glycemic kanye nomthwalo we-glycemic amanani akhombisa umthelela wokudla emazingeni kashukela egazini. Lapha ungathola ukuthi amanani ahunyushwa kanjani nokuthi yini okufanele uyinake.
Inkomba ye-Glycemic kanye nomthwalo we-glycemic wamazinga angcono kashukela egazini
Inkomba ye-glycemic kanye nomthwalo we-glycemic kukhombisa umthelela wokudla ezingeni likashukela egazini kanjalo nasezingeni le-insulin. Inkomba ye-glycemic kanye nomthwalo we-glycemic kwathuthukiswa ukusiza abantu abanesifo sikashukela ukuthi bakhethe ukudla. Manje asetshenziswa abantu abaningi abafuna ukudla ngokuqaphela. Ngisho nezinhlobo zabo zomsoco ziye zavela kulokhu, isb. B. Ukudla kwe-Glyx noma indlela ye-Logi.
Okulandelayo kuyasebenza: uma inkomba ye-glycemic iphakeme futhi ikhuphuka umthwalo we-glycemic, ithonya elikhulu ezingeni likashukela egazini futhi kancane ukudla kungena kahle ekudleni okunempilo. Kodwa akulula kangako.
Yimaphi amanani e-glycemic amahle, futhi yimaphi amabi?
Inkomba ye-glycemic kanye namanani womthwalo we-glycemic ahunyushwa kanje:
Inkomba ye-Glycemic (GI):
- I-GI ephansi: 55 nangaphansi
- I-GI emaphakathi: Izikolo ziphakathi kuka-56 no-69
- I-GI ephezulu: 70 nangaphezulu
Umthwalo weGlycemic (GL):
- I-GL ephansi: 10 nangaphansi
- I-GL Emaphakathi: Amanani aphakathi kuka-11 no-19
- I-GL ephezulu: 20 nangaphezulu
Ngakho-ke uma ufuna ukunciphisa izinga likashukela egazini kancane ngangokunokwenzeka, kufanele ukhethe ukudla okunamanani aphansi, nakuba kungcono ukusebenzisa amanani omthwalo we-glycemic.
Yebo, ungadla nokudla okune-GL emaphakathi noma i-GL ephezulu, qaphela nje ukuthi ungakudli kakhulu noma ukuhlanganise nokudla okune-GL ephansi. Ngenxa yokuthi ngokuvamile awudli ukudla okukodwa kuphela, kodwa isidlo esinokudla okuhlukile, lokhu ekugcineni kuba ne-GL ehluke ngokuphelele kunokudla ngakunye futhi ngakho kungaba nomthelela ohluke ngokuphelele ezingeni likashukela egazini.
Kungcono ukusebenzisa umthwalo we-glycemic
Inkinga ngenkomba ye-glycemic ukuthi ayibheki okuqukethwe kwe-carbohydrate ekudleni. Ihlala ibhekisela ku-50 g wama-carbohydrate, kungakhathaliseki ukuthi okuqukethwe kwe-carbohydrate ekudleni okukhulunywa ngakho kungase kube yi-100 g ngayinye. Umthwalo we-glycemic, ngakolunye uhlangothi, ubhekisela ku-100 g wako konke ukudla, okuyinto enengqondo kakhulu.
Ngakho-ke kungenzeka ukuthi ukudla kunenkomba ephezulu ye-glycemic futhi ngesikhathi esifanayo umthwalo ophansi we-glycemic - okungukuthi lapho ukudla kuqukethe ama-carbohydrate ambalwa kuphela nge-100 g.
Isibonelo esilandelayo sibonisa umehluko:
- Ipentshisi ine-GI ye-76. Kodwa-ke, njengoba inokuqukethwe okuphansi kwe-carbohydrate engu-9 g nge-100 g, ithonya emazingeni kashukela egazini lincane. Ngakho-ke, umthwalo we-glycemic ungu-6.8 kuphela: ukubala GL = 76 x (9 g / 100 g) = 6.8
- Isinkwa esimhlophe sine-GI ye-73. Kodwa-ke, cishe ingxenye yesinkwa esimhlophe yi-carbohydrates (50g nge-100g), ngakho-ke - naphezu kwe-GI ephansi - inomthelela omkhulu kakhulu emazingeni kashukela egazini kunepentshisi. Umthwalo we-glycemic ubonisa lokhu ngokucacile futhi ngu-36.5: Ukubala GL = 73 x (50 g / 100 g) = 36.5
Ukudla kuwathinta kanjani amazinga kashukela egazini
Uma umusha ku-glucose metabolism, lesi sigaba sizokunikeza imininingwane ukuze uqonde ukuthi kungani inkomba ye-glycemic kanye nomthwalo we-glycemic kuthakazelisa kangaka ekudleni okunempilo.
Ugaywa kanje ushukela
Ngesikhathi sokugaya, i-glucose evela ekudleni ingena egazini isuka emathunjini amancane. Izinga likashukela egazini liyakhuphuka. Le mpendulo ibizwa ngokuthi impendulo ye-glycemic. Isuka egazini, i-glucose ibe isidluliselwa kumaseli, ngoba adinga i-glucose ukuze anikeze amandla awo.
Ukuthuthwa kweglucose kulawulwa, phakathi kwezinye izinto, yi-hormone insulin, ekhiqizwa kumanyikwe. Lapho nje izinga likashukela egazini lenyuka, amanyikwe akhipha i-insulin eyengeziwe. Izinga le-insulin liyakhuphuka. Lapho nje i-glucose isatshalaliswa isuka egazini iye kumaseli, izinga likashukela egazini liqala ukwehla futhi. Umzimba ube usukhombisa ukulamba futhi futhi umjikelezo uqala futhi.
Ithonya ezingeni likashukela egazini lihluke kakhulu
Kulapho inkomba ye-glycemic kanye nomthwalo we-glycemic kuqala khona: Uma udla ucezu lwesinkwa esimhlophe, ngokwesibonelo, izinga likashukela egazini likhuphuka ngokushesha kakhulu futhi amanyikwe akhiqiza inani eliningi le-insulin ukuze ehlise izinga likashukela futhi ngoba Izinga likashukela egazini unomphela liyingozi ngakho-ke kufanele ligwenywe.
Ngakolunye uhlangothi, uma udla ipentshisi, izinga likashukela egazini alinyuki kakhulu, okusho ukuthi amanyikwe kufanele akhiqize i-insulin encane, izinga likashukela egazini lehla kancane futhi umuzwa wokusutha uhlala isikhathi eside. Ngakho-ke i-peach inomthwalo ophansi we-glycemic, kuyilapho isinkwa esimhlophe sinomthwalo ophezulu.
Ngomthwalo ophezulu we-glycemic, ingozi yesifo sikashukela iyanda
Kuyaziwa ukuthi ukudla okunoshukela omningi kungandisa ingozi yesifo sikashukela. Kodwa kukhona ukudla okwandisa amathuba okuba nesifo sikashukela nakuba kubonakala kungenawo ushukela, njengesinkwa esimhlophe esishiwo ngo-B.
Ngosizo lwamanani asuka kumthwalo we-glycemic kanye nenkomba ye-glycemic, kulula ukubona ukuthi yikuphi ukudla okuyinkinga kulokhu nokuthi yikuphi okuncane.
Ukudla ukudla okunomthwalo ophezulu we-glycemic kungakhuthaza ukumelana ne-insulin. Uma kukhona ukumelana ne-insulin noma ukuntuleka kwe-insulin, iglucose ayingeni emangqamuzaneni futhi izinga likashukela egazini lihlala liphezulu unomphela - lokhu kubizwa ngokuthi isifo sikashukela.
Ukudla okune-glycemic ephansi kuthuthukisa isifo sikashukela
Ngokuphambene, ukudla okune-glycemic ephansi, okungukuthi ukudla okunomthwalo ophansi we-glycemic noma inkomba ephansi ye-glycemic, kungathuthukisa isifo sikashukela esikhona futhi.
Esibuyekezweni sango-2019, abacwaningi babhekisisa isamba sezifundo ezingama-54 ngalesi sihloko. Baphetha ngokuthi ukudla okune-GI ephansi kakhulu kunomphumela omuhle ekuzileni kwamazinga kashukela egazini, i-BMI (inkomba yesisindo somzimba), kanye namazinga e-cholesterol kubantu abanesifo sikashukela.
Abacwaningi babhala ukuthi imiphumela ngokuvamile yayimincane, kodwa leyo mithi yayinomphumela omncane kuphela ezingeni likashukela wegazi lokuzila ukudla.
Imiphumela yokuzila ukudla kwamazinga kashukela egazini nayo yaba mikhulu uma izifundo zithatha isikhathi eside, okungukuthi isikhathi eside abantu ababehlolwa babedla ukudla okune-glycemic ephansi. Izifundo eziyisikhombisa zathatha isikhathi esingaphezu kwezinyanga eziyisithupha.
