Ukutya okunesalathiso seGlycemic esezantsi
Umxholo
- Imenyu yesalathiso seGlycemic esezantsi
- Iziqhamo zesalathiso se-glycemic esezantsi
- Ibhatata emhlophe ayinaso isalathiso esisezantsi se-glycemic
Ukutya okunesalathiso esisezantsi se-glycemic zezo zinganyusi iswekile yegazi kakhulu kwaye yiyo loo nto zilukhetho olufanelekileyo ngakumbi kwabo bafuna ukunciphisa umzimba kunye nabantu abaneswekile, njengoko bencedisa ukugcina iswekile yegazi iphantsi kolawulo.
Kuba azonyusi iswekile yegazi kakhulu, oku kutya kunceda ekunciphiseni ubunzima kuba kungakukhuthazi ukuveliswa kwamafutha, ukongeza ekubeni nakho ukonyusa uvakalelo lokuhlutha kunye nokugcina indlala kude. Ukuqonda ngcono ukuba yintoni isalathiso se-glycemic kunye nendlela ekuchaphazela ngayo ukutya kunye noqeqesho.
Isalathiso se-glycemic sikhona kuphela kukutya okuqukethe ii-carbohydrate, kwaye eminye imizekelo yokutya okunesalathiso se-glycemic esezantsi yile:
- Ubisi, iyogathi kunye netshizi;
- Iinkozo ezipheleleyo ezifana nomgubo wengqolowa, i-oats, i-oat bran, i-muesli;
- Iimbotyi: iimbotyi, iimbotyi zesoya, ii-ertyisi, iichickpeas;
- Isonka esipheleleyo, ipasta ye-wholegrain, umbona;
- Iziqhamo kunye nemifuno ngokubanzi.
Zonke ezi zinto zokutya zinesalathiso se-glycemic esingaphantsi kwama-55 kwaye ke zithathwa njengokutya okunesalathiso esisezantsi se-glycemic. Xa isalathiso se-glycemic sahluka phakathi kwama-56 nama-69, ukutya kubalwa njengokufumana isalathiso se-glycemic index, kwaye ngaphezulu kwe-70, kukho isalathiso esiphezulu se-glycemic. Jonga amaxabiso esalathiso se-glycemic yokutya kwi: Gqibezela iitheyibhile zeGlycemic Index.
Imenyu yesalathiso seGlycemic esezantsi
Itheyibhile elandelayo ibonisa umzekelo we-3-day low glycemic index menu.
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | I-yogurt yendalo kunye nawo onke amasebe okutya | 1 indebe yobisi olungenaswekile + 1 isilayi sesonka esigcweleyo kunye neqanda | Ikofu engenaswekile + ye-2 yeqanda omel kunye noshizi |
| I-snack yasekuseni | 2 kiwis + 5 cashew nuts | 1 iglasi yejusi eluhlaza kunye neapile, i-kale, ilamuni kunye neflakisi | 1 ipere + 4 iibhiskithi ezipheleleyo |
| Isidlo sasemini isidlo sangokuhlwa | 3 ikhola yesuphu yerayisi emdaka + 2 ikholoni yeembotyi + 1 inkuku yefillet + isaladi eluhlaza | U-Escondidinho we-manioc kunye nenyama yomhlaba + isaladi + 1 iorenji | I-pasta epheleleyo ye-tuna kunye nemifuno kunye ne-tomato sauce + 1 isilayinaphu |
| Ukutya okusemva kwemini | Isandwich yesonka esipheleleyo kunye noshizi + 1 indebe yeti | I-yogurt e-1 kunye ne-chia + 3 i-toast epheleleyo | I-Papaya smoothie enecephe eli-1 leflakisi |
Ngokubanzi, ukutya okuphantsi kwe-carb kudityaniswa kukutya okunesalathiso esisezantsi se-glycemic, kuba ukongeza ekunciphiseni ukusetyenziswa kwee-carbohydrate, kolu hlobo lokutya kukho ukhetho lokutya ukutya okupheleleyo, okufana neembotyi, irayisi kunye nepasta iyonke . Ukongeza, ukutya ukutya okusoloko kuyimithombo yeeprotheyini ezifana neyogathi, amaqanda kunye nenyama ngokubanzi kunciphisa umthwalo we-glycemic wesidlo, kwandisa ukondla kwaye akuvuseleli ukuveliswa kwamanqatha emzimbeni, sisicwangciso esihle sokunceda ubunzima ilahleko.
Iziqhamo zesalathiso se-glycemic esezantsi
Uninzi lweziqhamo zinesalathiso esisezantsi se-glycemic, esinjengee-apile, i-kiwis, i-strawberry, i-plums kunye neencindi ezingenashukela, umzekelo Nangona kunjalo, iziqhamo ezinje ngeerasentyisi kunye neevatala zinesalathiso esiphakathi ukuya kwesiphezulu se-glycemic, ke kubalulekile ukuba ungazityi kunye nokunye ukutya okunesalathiso se-glycemic index.
Nangona kunjalo, kubalulekile ukuba ukhumbule ukuba nangona iziqhamo zinesalathiso esisezantsi se-glycemic, akufuneki ukuba utye iziqhamo ezingaphezulu kwesinye ngokutya, njengoko oku kunyusa inani leecarbohydrate kunye neeswekile kwisidlo, ukwandisa isalathiso se-glycemic kunye nefuthe iswekile yegazi.
Ibhatata emhlophe ayinaso isalathiso esisezantsi se-glycemic
Iitapile ezineswekile zinesalathiso se-glycemic 63, exabiso eliphakathi kuluhlu lwesalathiso se-glycemic. Nangona kunjalo, yaduma ngokunceda ukunciphisa umzimba kunye nokufumana ubunzima bemisipha njengoko kuyinto emnandi, ekulula ukuyisebenzisa ukutya kwangaxeshanye inika amandla kuqeqesho ngaphandle kokukhuthaza ukuveliswa kwamafutha emzimbeni.
Indibaniselwano yenkukhu kunye neebhatata lukhetho olukhulu lokutya ngamafutha asezantsi, iikhalori ezisezantsi kunye nezityebi kwizondlo, ezinika amandla kunye nokuhlutha. Jonga zonke izibonelelo zebhatata emhlophe.
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