Kubalulekile ukuthi umgijimi abheke izinto eziningi lapho enza uhlelo lokudla okunempilo. Kepha ukusutha kusengenye yezinkinga ezinkulu kwi-dietetics. Akunandaba ukuthi uzama kanzima kangakanani ukusika ama-calories akho usebenzisa ama-yoghurts nemifino, kungekudala noma kamuva, indlala yehlela wonke umuntu. Futhi kusolwa ukushesha kokugayeka kokudla, okuncike ngokungaqondile kupharamitha efana nenkomba ye-glycemic.
Yini?
Yini inkomba ye-glycemic? Kunezincazelo ezimbili eziyinhloko. Enye iyadingeka kubantu, enquma izinga likashukela egazini (iziguli ezinesifo sikashukela), okwesibili kufanele abagijimi. Aziphikisani, zisebenzisa izici ezahlukahlukene zomqondo ofanayo.
Ngokusemthethweni, inkomba ye-glycemic isilinganiso semikhiqizo yokwehla ushukela egazini kusisindo esiphelele somkhiqizo. Kusho ukuthini? Ukuthi ngokuwohloka kwalo mkhiqizo, izinga likashukela egazini lizoshintsha, esikhathini esifushane, okungukuthi, lizokhula. Ukuthi ushukela uzokwenyuka kangakanani kuncike enkombeni uqobo. Esinye isici senkomba ye-glycemic sibalulekile kubasubathi - isilinganiso sokumuncwa kokudla emzimbeni.
Inkomba yeGlycemic nesifo sikashukela
Ngaphambi kokubheka ngokuningiliziwe inkomba ye-glycemic kwezokudla, ake sihlole umlando wenkinga. Empeleni, kwaba ngenxa yesifo sikashukela ukuthi le nkomba nokudla okunenkomba ephezulu ye-glycemic kwakhonjwa. Kuze kube sekupheleni kwekhulu le-19, bekukholelwa ukuthi konke ukudla kwe-carbohydrate kubangele ukwanda kweshukela egazini kubantu abanesifo sikashukela. Bazamile ukufaka ukudla keto kubantu abanesifo sikashukela, kepha bathole ukuthi amafutha, uma eguqulwa aba ama-carbohydrate, abangela ukweqa okukhulu emazingeni kashukela. Odokotela benze izidlo eziyinkimbinkimbi ngokuya ngokushintshana kwe-carbohydrate okusize ukulawula amazinga kashukela egazini. Kodwa-ke, lezi zinhlelo zokudla bezingasebenzi ngokwedlulele futhi zinikeze imiphumela eyahlukene kakhulu. Kwesinye isikhathi kuphambana ngokuphelele nalokho obekuhloselwe.
Ngemuva kwalokho odokotela banqume ukuthola ukuthi izinhlobo ezahlukahlukene zama-carbohydrate ziwathinta kanjani amazinga kashukela egazini. Futhi kwavela ukuthi ngisho nama-carbohydrate alula anemiphumela ehlukile ekukhuleni koshukela. Konke lokhu kwakumayelana "nama-calories wesinkwa" kanye nezinga lokuqedwa komkhiqizo uqobo.
Ngokushesha lapho umzimba ungakudabula ukudla, kulapho ukweqa kukashukela kubonakala kakhulu. Ngokuya ngalokhu, eminyakeni engaphezu kwengu-15, ososayensi bahlanganise uhlu lwemikhiqizo enikezwe amanani ahlukile wezinga lokumuncwa. Futhi njengoba izinombolo zazizimele kumuntu ngamunye, incazelo ngokwayo yaba isihlobo. I-Glucose (GI -100) yakhethwa njengejwayelekile. Futhi maqondana nayo, kubhekwe izinga lokufakwa kokudla nezinga lokukhuphuka kukashukela egazini. Namuhla, ngenxa yale ntuthuko, izinhlobo eziningi zesifo sikashukela sohlobo 1 nohlobo 2 ziyakwazi ukwandisa kakhulu ukudla kwazo ngokusebenzisa ukudla okunenkomba ephansi ye-glycemic.
Qaphela: Inkomba ye-glycemic inesakhiwo esihambisanayo, hhayi kuphela ngoba isikhathi sokugaya sihlukile kubo bonke abantu, kepha nangenxa yokuthi umehluko phakathi kokugxuma kushukela / i-insulin kumuntu onempilo nasesigulini sikashukela sihluke kakhulu. Kepha ngasikhathi sinye, isilinganiso sesikhathi sonke sikashukela sihlala silingana.
Manje ake sibheke ukuthi ukudla okunenkomba ephezulu ye-glycemic kuthinta kanjani izinqubo ze-metabolic emzimbeni.
- Noma imuphi umkhiqizo (ngaphandle kwezinga le-GI) ungena endaweni yokugaya ukudla. Ngemuva kwalokho, ngaphansi kwethonya lama-enzyme wokugaya ukudla, noma iyiphi i-carbohydrate idilizwa ibe yi-glucose.
- I-glucose ifakwa egazini, ngaleyo ndlela yande amazinga kashukela egazini... Ushukela osegazini uholela ekuqineni kwegazi nasekuxakekeni komsebenzi wokuthutha komoya-mpilo ngemithambo nemithambo yegazi. Ukuvimbela lokhu, amanyikwe aqala ukukhipha i-insulin.
- I-insulini iyi-hormone yezokuthutha. Umsebenzi wawo omkhulu ukuvula amaseli emzimbeni. Lapho "egcobhoza" amaseli, igazi elimnandi ligcwalisa amaseli avaliwe ukuthola ukudla okujwayelekile. Isibonelo, imicu yemisipha, i-glycogen kanye namadepho amafutha. Ushukela, ngenxa yesakhiwo sawo, uhlala esitokisini futhi unoketshezi ngokukhululwa kwamandla. Ngaphezu kwalokho, kuya ngendawo, amandla ahlanganiswa nomkhiqizo odingekile emzimbeni.
Ngakho-ke, lapho kuphakama inkomba ye-glycemic yomkhiqizo, igazi "limnandi" liba esikhathini esifushane. Lokhu nakho kuthinta izinga lokufihlwa kwe-insulin. Ezinye izimo ezintathu zingenzeka:
- Umzimba ubhekana nokwanda kwenani likashukela, i-insulin ithutha amandla ngokusebenzisa amaseli. Ngaphezu kwalokho, ngenxa yokuqubuka okubukhali, amazinga aphezulu e-insulin aholela ekunyamalaleni kokusutha. Ngenxa yalokho, lo muntu uphinde walamba.
- Umzimba ubhekana nokwanda kweshukela, kepha izinga le-insulin alisenele ukuthuthwa okuphelele. Ngenxa yalokho, umuntu unempilo ebuthakathaka, "i-hangover kashukela", ukwehla komzimba, ukwehla kwamandla okusebenza - ukwanda ukozela.
- Amazinga e-insulin akwanele ukucubungula ukwanda koshukela. Ngenxa yalokho, uzizwa ungaphathekile kahle - isifo sikashukela kungenzeka.
Ngokudla okunenkomba ephansi ye-glycemic, izinto zilula kancane. Ushukela ungena egazini hhayi ngokuxhuma nemingcele, kepha ngokulinganayo nangamanani amancane. Ngalesi sizathu, amanyikwe asebenza ngokujwayelekile, ekhipha njalo i-insulin ize ichitheke ngokuphelele.
Ngenxa yalokhu, ukusebenza kahle okwandayo (amaseli ahlala evulekile ngaso sonke isikhathi), umuzwa wesikhathi eside wokusutha, nomthwalo we-glycemic ophansi kumanyikwe. Futhi nokusabalala kwezinqubo ze-anabolic ngaphezulu kwe-catabolic - umzimba usesimweni satiety ngokweqile, ngenxa yalokhu awuboni iphuzu lokucekela phansi amaseli (link catabolism).
Inkomba ye-Glycemic yokudla (itafula)
Ukwakha uhlelo lokudla okwanele oluzokuvumela ukuthi uzuze ngempumelelo ukwanda kwemisipha ngaphandle kokuzizwa ulambile futhi ngasikhathi sinye ungabhukudi emafutheni amaningi, kungcono ukusebenzisa itafula lenkomba yokudla ye-glycemic:
| Umkhiqizo we-carbohydrate | Inkomba yeGlycemic | Umkhiqizo wamaprotheni | Inkomba yeGlycemic | Umkhiqizo onamafutha | Inkomba yeGlycemic | Isitsha esilungile | Inkomba yeGlycemic |
| Ishukela | 100 | Inkukhu yesikhumba | 10 | Amafutha | 12 | Amazambane athosiwe | 71 |
| Ushukela | 98 | Inkomo yenkomo | 12 | Amafutha we-sunflower | 0 | Amakhekhe | 85-100 |
| UFructose | 36 | Imikhiqizo ye-Soy | 48 | Amafutha e-Olive | 0 | Jellied | 26 |
| Maltodextrin | 145 | Carp | 7 | Uwoyela Linseed | 0 | Ijeli | 26 |
| Isiraphu | 135 | Intsimbi | 10 | Inyama enonile | 15-25 | Isaladi lika-Olivier | 25-35 |
| Izinsuku | 55 | Uhlangothi lwengulube | 12 | Ukudla okuthosiwe | 65 | Iziphuzo ezidakayo | 85-95 |
| Izithelo | 30-70 | Umhlophe weqanda | 6 | Amafutha e-Omega 3 | 0 | Izaladi zezithelo | 70 |
| Ama-oat groats | 48 | Iqanda | 17 | Amafutha e-Omega 6 | 0 | Amasaladi emifino | 3 |
| Ilayisi | 56 | Iqanda lehansi | 23 | Amafutha e-Omega 9 | 0 | Inyama ethosiwe | 12 |
| Irayisi elinsundu | 38 | Ubisi | 72 | Amafutha esundu | 68 | Amazambane abhakiwe | 3 |
| Irayisi eliyindilinga | 70 | I-Kefir | 45 | Amafutha weTrans | 49 | Cottage shizi casserole | 59 |
| Isinkwa esimhlophe | 85 | I-yogurt | 45 | Amafutha aqandayo | 65 | Amapancake | 82 |
| Ukolweni | 74 | Amakhowe | 32 | Ibhitela lamantongomane | 18 | Amapancake | 67 |
| Izinhlamvu zebuckwheat | 42 | I-Cottage shizi | 64 | Ibhitela lamantongomane | 20 | I-Jam | 78 |
| Iziphunga zikakolweni | 87 | I-Serum | 32 | Ibhotela | 45 | Imifino esongwe | 1,2 |
| Ufulawa | 92 | igalikuni | 18 | Ukubhebhetheka | 35 | Ingulube shashlik | 27 |
| Isitashi | 45 | Imilenze yenkukhu | 20 | imajarini | 32 | I-Pilaf | 45 |
Izitsha ezinenkomba ephansi ye-glycemic zingalungiswa kuphela kusuka kuzithako ezinenkomba ephansi ye-glycemic. Ngaphezu kwalokho, ukucubungula okushisa kwamafutha nama-carbohydrate kwandisa izinga likashukela egazini, elikhuphula inkomba ngokungenakugwenywa.
Kungenzeka yini ukunquma inkomba ye-glycemic ngaphandle kwamatafula?
Ngeshwa, itafula elinemikhiqizo namayunithi abo esinkwa alihlali liseduze ngaso sonke isikhathi. Umbuzo uhlala - kungenzeka yini ukunquma ngokuzimela izinga lenkomba ye-glycemic yesitsha esithile. Ngeshwa, lokhu akunakwenziwa. Ngesinye isikhathi, ososayensi namakhemikhali basebenza cishe iminyaka eyi-15 benza itafula elilinganiselwe lenkomba ye-glycemic yokudla okuhlukahlukene. Uhlelo lwakudala lwalubandakanya ukuthatha ukuhlolwa kwegazi amahlandla ama-2 ngemuva kokuthatha inani elithile lama-carbohydrate avela kumkhiqizo othile. Kepha lokhu akusho ukuthi udinga ukuthi ngaso sonke isikhathi ube netafula lenkomba ye-glycemic yokudla nawe. Ungenza izibalo ezithile ezinzima.
Okokuqala, kubalulekile ukunquma ukuthi kukhona ushukela kumkhiqizo. Uma umkhiqizo uqukethe ngaphezu kuka-30% ushukela, inkomba ye-glycemic izoba okungenani ama-30. Uma kukhona amanye ama-carbohydrate ngaphandle kukashukela, kungcono ukuchaza i-GI njengoshukela omsulwa. Uma umkhiqizo kusetshenziswa izinto ezinoshukela, khona-ke kungaba yisisekelo i-fructose (okuwukuphela kwe-analogue yemvelo ye-glucose) noma i-carbohydrate elula.
Ngaphezu kwalokho, unganquma ileveli yesihlobo ye-GI ngezinto ezilandelayo:
- Ukuxakaniseka kwama-carbohydrate afakiwe kumkhiqizo. Lapho ama-carbohydrate eyinkimbinkimbi, i-GI yehla. Ubudlelwano abunembile ngaso sonke isikhathi, kepha bukuvumela ukuthi ubone ukudla nge-GI ephezulu futhi ugweme ukukudla.
- Ukuba khona kobisi ekubunjweni. Ubisi luqukethe "ushukela wobisi", okwandisa i-GI yanoma yimuphi umkhiqizo ngokwesilinganiso esingu-15-20%.
I-GI yesihlobo inganqunywa ngokuhlolwa. Ukuze wenze lokhu, kwanele ukuthola ukuthi kuthatha isikhathi esingakanani ukuthola umuzwa oqinile wendlala ngemuva kwesidlo sokugcina. Kamuva lapho indlala iqala ukungena, i-insulin eyancipha ngokulingana yakhululwa, yingakho izinga le-GI lehla lokudla okuhlanganisiwe. Ngakho-ke, ngokwesibonelo, uma uzizwa ulambile kakhulu kungakapheli imizuzu engama-30-40 ngemuva kokudla, i-GI yesihlobo yemikhiqizo efakwe esitsheni esidliwe iphezulu impela.
Qaphela: Lokhu kumayelana nokudla inani elifanayo lamakhalori ngenkathi ufaka ukushiyeka okuphelele. Njengoba wazi, umzimba womuntu uzizwa ukhululekile uma ukudla kwekhalori ku-600-800 kcal.
Kubalulekile ukuqonda ukuthi le ndlela yokunquma inkomba ye-glycemic ekudleni ifanele kuphela abagijimi abangekho esiteji sokomisa. Abantu abaphethwe yisifo sikashukela noma abomiswe kanzima i-carbohydrate, kungcono ukuthi usebenzise amatafula ukuze ungabeki umzimba wakho engozini engadingekile.
Umphumela
Ngakho-ke iyiphi indima edlalwa ukudla okuphezulu kwe-glycemic kumdlali? Le yindlela yokusheshisa imetabolism, udle kakhulu, kepha kuhlale kunengozi yokweqisa amanyikwe.
Ukusetshenziswa kokudla okunenkomba ephezulu ye-glycemic kuvunyelwe kuphela ngama-ectomorphs ngesikhathi sokuzuza kwesisindo sasebusika. Kwezinye izimo, ama-surges ashukela kungenzeka angathinti impilo kuphela, kepha nokusebenza nokusebenza kwemizwa.
Ngokuqondene nokudla okunenkomba ephansi ye-glycemic, ukugaya kwabo kuthwala umthwalo omkhulu we-glycemic, esikhundleni sokondla umzimba izakhamzimba eziningi.
