Isalathiso seGlycemic kunye neswekile

Isalathiso seGlycemic (GI) linyathelo lokutya ngokukhawuleza okunokukwenza ukuba iswekile yegazi lakho (iswekile) inyuke. Kukutya kuphela okuneecarbohydrate ezine-GI. Ukutya okunje ngeoyile, amafutha, kunye nenyama akunayo i-GI, nangona kubantu abanesifo seswekile, banokuchaphazela iswekile yegazi.

Ngokubanzi, ukutya okuphantsi kwe-GI kunyusa iswekile emzimbeni wakho. Ukutya nge-GI ephezulu kunyusa iswekile yegazi ngokukhawuleza.

Ukuba unesifo seswekile, ukutya okuphezulu kwe-GI kunokwenza kube nzima ukulawula isifo seswekile.

Ayizizo zonke iicarbohydrate ezisebenza ngokufanayo emzimbeni. Ezinye zibangela i-spike ekhawulezayo kwiswekile yegazi, ngelixa ezinye zisebenza kancinci, kuthintela ukunyuka okukhulu okanye okukhawulezileyo kwiswekile yegazi. Isalathiso se-glycemic sijongana nala mahluko ngokunika inani kukutya okubonisa ukuba bayonyusa ngokukhawuleza kangakanani iswekile yegazi xa kuthelekiswa neglucose (iswekile).

Isikali se-GI sisuka kwi-0 siye kwi-100. Iswekile esulungekileyo ine-GI ephezulu kwaye inikwa ixabiso le-100.

Ukutya ukutya okuphantsi kwe-GI kunokukunceda ufumane ulawulo olomeleleyo ngaphezulu kweswekile yegazi. Ukuhlawula i-GI yokutya inokuba sesinye isixhobo sokunceda ukulawula isifo seswekile, kunye nokubala kwe-carbohydrate. Ukulandela ukutya okuphantsi kwe-GI kunokunceda ekunciphiseni ubunzima.

Ukutya okuphantsi kwe-GI (0 ukuya kwi-55):

• Bulgar, irhasi
• Ipasta, irayisi ebunjiweyo (eguqulweyo)
• IQuinoa
• Isilumko se-bran ephezulu
• I-Oatmeal, isinyithi esisikiweyo okanye esikiweyo
• Iikherothi, imifuno engeyiyo yesitatshi, imifuno
• Ii-apile, iiorenji, iidiliya, kunye nezinye iziqhamo
• Uninzi lwamandongomane, iimbotyi kunye neembotyi
• Ubisi kunye neyogathi

Ukutya okumodareyitha kwe-GI (56 ukuya ku-69):

• I-Pita isonka, isonka se-rye
• Umzala
• irayisi emdaka
• Oomileyo

Ukutya okuphezulu kwe-GI (70 nangaphezulu):

• Isonka esimhlophe kunye neebhegels
• Uninzi lweesiriyeli ezicutshungulwayo kunye ne-oatmeal ekhawulezileyo, kubandakanya ne-bran flakes
• Uninzi lokutya okutyayo
• Iitapile
• Irayisi emhlophe
• Sithandwa
• Iswekile
• Ivatala, iinanapple

Xa ucwangcisa ukutya kwakho:

• Khetha ukutya okune-GI esezantsi ukuya ephakathi.
• Xa usitya ukutya okuphezulu kwe-GI, yidibanise nokutya okuphantsi kwe-GI ukulungelelanisa iziphumo kumanqanaba eglucose. I-GI yokutya, kunye nefuthe layo kubantu abanesifo seswekile banokutshintsha xa ukudibanisa nokunye ukutya.

I-GI yokutya ichaphazeleka zizinto ezithile, njengokuvuthwa kwesiqwenga sesiqhamo. Ke kuya kufuneka ucinge ngaphezulu kwe-GI yokutya xa usenza ukhetho olusempilweni. Xa ukhetha ukutya, yinto efanelekileyo yokugcina le micimbi engqondweni.

• Ubungakanani besahlulo busabalulekile kuba iikhalori zisabalulekile, kwaye kunjalo nesixa seecarbohydrate. Kuya kufuneka ubeke iliso kubungakanani besabelo kunye nenani lee-carbohydrate kwisidlo onaso, nokuba sinokutya okuphantsi kwe-GI.
• Ngokubanzi, ukutya okwenziweyo kune-GI ephezulu. Umzekelo, incindi yeziqhamo kunye neetapile ezikhawulezileyo zine-GI ephezulu kuneziqhamo kunye neetapile eziphekiweyo.
• Ukupheka kunokuchaphazela i-GI yokutya. Umzekelo, i-al dente pasta ine-GI esezantsi kune-pasta ephekiweyo ethambileyo.
• Ukutya okuphezulu kumanqatha okanye kwifayibha kuhlala kune-GI esezantsi.
• Ukutya okuthile okuvela kwiklasi enye yokutya kunokuba nexabiso le-GI eyahlukileyo. Umzekelo, irayisi emhlophe eguqulwayo ende ine-GI esezantsi kuneerayisi emdaka. Kwaye irayisi emhlophe eneenkozo ezimfutshane ine-GI ephezulu kunerayisi emdaka. Ngokukwanjalo, i-oats okanye ii-grits ezikhawulezayo zine-GI ephezulu kodwa i-oats epheleleyo kunye neenkozo zesidlo sakusasa ezigcweleyo zine-GI esezantsi.
• Khetha iintlobo ezahlukeneyo zokutya okunempilo ugcine engqondweni ixabiso lesondlo sokutya okupheleleyo kunye ne-GI yokutya.
• Ukutya okuphezulu kwe-GI kuphezulu kwizondlo. Ke zilinganise ezi ngokutya okuncinci kwe-GI.

Kubantu abaninzi abanesifo seswekile, ukubala kwe-carbohydrate, okanye ukubala kwe-carb, kunceda ukunciphisa i-carbohydrate ibe sisixa esifanelekileyo. Ukubala kweCarb kunye nokukhetha ukutya okusempilweni kunye nokugcina ubunzima obusempilweni bunokwanela ukulawula isifo seswekile kunye nokunciphisa umngcipheko weengxaki. Kodwa ukuba unengxaki yokulawula iswekile yegazi lakho okanye ufuna ulawulo oluqinileyo, kuya kufuneka uthethe nomboneleli wakho wezempilo malunga nokusebenzisa isalathiso se-glycemic index njengenxalenye yesicwangciso sakho sokwenza.

Umbutho weSwekile yaseMelika. 5. Ukuququzelela ukutshintsha kokuziphatha kunye nentlalontle ukuphucula iziphumo zempilo: ImiGangatho yoNyango lwezeMpilo kwiSwekile-2020. Unonophelo lweSwekile. 2020; 43 (iSuppl 1): S48-S65. IINKCUKACHA: 31862748 pubmed.ncbi.nlm.nih.gov/31862748/.

Umbutho weSwekile yaseMelika kwiwebhusayithi. Isalathiso seGlycemic kunye neswekile. Isifo seswekile.org/glycemic-index-and-diabetes. Kufumaneka ngo-Oktobha 18, 2020.

UMacLeod J, uFranz MJ, uHandu D, et al. I-Academy yeZondlo kunye neDietetics Isikhokelo sokuziqhelanisa nohlobo 1 kunye nohlobo 2 lweswekile kubantu abadala: ubungqina bokungenelela kobungqina bokuphononongwa kunye neengcebiso. Ukutya kweJ Acad Nutrition. Ngo-2017; 117 (10) 1637-1658. IINKCUKACHA: 28527747 pubmed.ncbi.nlm.nih.gov/28527747/.

• Igazi leswekile
• Ukutya okuneswekile