Isichaphazela njani iibhanana seswekile kunye namanqanaba eswekile yegazi

Umxholo

• Iibhanana ziqulathe iiCarbs, ezinyusa iGazi leSwekile
• Iibhanana zikwanayo neFiber, enokuthi inciphise iiSpikes zeShukela egazini
• Luhlaza (olungavuthwanga) Iibhanana ziqulathe iStatshi esiXhathisayo
• Iziphumo zeBhanana kwiSwekile yeGazi zixhomekeke ekuvuthweni kwayo
• Ubungakanani besahlulo sibalulekile
• Ngaba iibhanana zikhuselekile kubantu abanesifo seswekile?
• Uyitya njani iibhanana xa unesifo seswekile

Xa unesifo seswekile, kubalulekile ukugcina amanqanaba eswekile esegazini ezinzile ngangokunokwenzeka.

Ulawulo lweswekile yegazi elungileyo lunokunceda ukuthintela okanye ukucothise ukuqhubela phambili kwezinye zeengxaki zonyango eziphambili zeswekile (,).

Ngesi sizathu, ukunqanda okanye ukunciphisa ukutya okubangela i-spikes yegazi enkulu kubalulekile.

Ngaphandle kokuba sisiqhamo esisempilweni, iibhanana zintle kakhulu kuzo zombini ii-carbs kunye neswekile, izondlo eziphambili eziphakamisa amanqanaba eswekile egazini.

Ke, ngaba kufanelekile ukuba utye iibhanana ukuba unesifo seswekile? Ziyichaphazela njani iswekile yegazi lakho?

Iibhanana ziqulathe iiCarbs, ezinyusa iGazi leSwekile

Ukuba unesifo seswekile, kubalulekile ukuba wazi inani kunye nohlobo lweecarbs kwisidlo sakho kubalulekile.

Kungenxa yokuba i-carbs inyusa inqanaba leswekile yegazi lakho kunezinye izakha mzimba, oko kuthetha ukuba zinokuluchaphazela kakhulu ulawulo lweswekile yegazi.

Xa iswekile yegazi inyuka kubantu abangenaswekile, umzimba uvelisa i-insulin. Inceda umzimba ukuhambisa iswekile egazini iye kwiiseli apho isetyenziswa okanye igcinwe khona.

Nangona kunjalo, le nkqubo ayisebenzi njengoko kufanelekile kubantu abaneswekile. Endaweni yokuba umzimba ungavelisi ngokwaneleyo i-insulin okanye iiseli ziyamelana ne-insulin eyenziweyo.

Ukuba akulawulwa ngokufanelekileyo, oku kunokubangela ukutya okuphezulu kwe-carb kubangele i-spikes yegazi enkulu okanye amanqanaba eswekile aphezulu egazini, zombini ezingalunganga kwimpilo yakho.

I-93% yeekhalori kwiibhanana zivela kwiikhabhobhothi. Ezi carbs zikwimo yeswekile, isitatshi kunye nefayibha (3).

Ibhanana enye enomlinganiso ophakathi iqulethe iigram ezili-14 zeswekile kunye neegram ezi-6 zesitatshi (3).

Iibhanana ziphezulu kwii-carbs, ezibangela amanqanaba eswekile egazini ukuba anyuke ngaphezu kwezinye izakha mzimba.

Iibhanana zikwanayo neFiber, enokuthi inciphise iiSpikes zeShukela egazini

Ukongeza kwisitashi kunye noshukela, ibhanana ephakathi ngokomlinganiso ine-3 yeegram zentsinga.

Wonke umntu, kubandakanya neswekile, kufuneka atye inani elaneleyo lefayibha yokutya ngenxa yezibonelelo zayo ezinokubakho kwezempilo.

Nangona kunjalo, ifayibha ibaluleke kakhulu kubantu abanesifo seswekile, njengoko inokunceda ukucothisa ukwetyisa kunye nokufunxwa kwee-carbs ().

Oku kunokunciphisa i-spikes yegazi kunye nokuphucula ulawulo lweswekile yegazi ().

Enye indlela yokufumanisa ukuba ukutya okuqulathe i-carb kuyichaphazela njani iswekile yegazi kukujonga isalathiso sayo se-glycemic (GI).

Isalathiso se-glycemic uluhlu lokutya ngokusekwe kubungakanani kwaye ngokukhawuleza bakuphakamisa njani iswekile yegazi.

Amanqaku abaleka ukusuka ku-0 ukuya ku-100 ngolu luhlu lulandelayo:

• I-GI ephantsi: 55 okanye ngaphantsi.
• I-GI ephakathi: 56–69.
• Phezulu GI: 70–100.

Ukutya okusekwe kukutya okuphantsi kwe-GI kucingelwa ukuba kulunge ngakumbi kubantu abane-2 yeswekile (,,,,).

Kungenxa yokuba ukutya okuphantsi kwe-GI kufakwa kancinci kwaye kubangela ukunyuka ngokuthe ngcembe kumanqanaba eswekile yegazi, endaweni yeepiki ezinkulu.

Ngokubanzi, amanqaku ebhanana phakathi kwezantsi kunye naphakathi kwinqanaba le-GI (phakathi kwama-42-62, kuxhomekeke ekuvuthweni) (11).

Ukongeza kwiswekile kunye nesitashi, iibhanana zinefayibha. Oku kuthetha ukuba iswekile kwiibhanana ziyacolwa kancinci kwaye zifunxwe, ezinokuthintela i-spikes egazini.

Luhlaza (olungavuthwanga) Iibhanana ziqulathe iStatshi esiXhathisayo

Uhlobo lweecarbs kwibhanana yakho luxhomekeke ekuvuthweni.

Iibhanana eziluhlaza okanye ezingavuthwanga ziqulathe iswekile encinci kunye nesitatshi esinyamezelayo (,).

Izitatshi ezinganyangekiyo yimixokelelwane ende yeglucose (isitatshi) “enganyangekiyo” ukwetyisa ukutya kwinxalenye ephezulu yenkqubo yokwetyisa ().

Oku kuthetha ukuba basebenza ngendlela efanayo nefayibha, kwaye ngekhe kubangele ukunyuka kwamazinga eswekile yegazi.

Nangona kunjalo, banokukunceda ukondla iintsholongwane ezinobungane emathunjini akho, enxulunyaniswe nokuphuculwa kwempilo kunye nokulawulwa ngcono kweswekile yegazi (,,,).

Ngapha koko, uphononongo lwamva nje kulawulo lweswekile egazini kubafazi abanesifo seswekile 2 bafumana iziphumo ezithile ezinomdla. Abo bongeza ngesitatshi esinganyangekiyo babenolawulo olululo lweswekile yegazi kunabo bangakhange badlule kwisithuba seeveki ezisi-8 ().

Olunye uphononongo lufumene isitatshi esinganyangekiyo ukuba sibe neziphumo eziluncedo kubantu abane-2 yeswekile. Oku kubandakanya ukuphucula ubuntununtunu be-insulin kunye nokunciphisa ukudumba (,,,).

Indima yesitatshi esinganyangekiyo kuhlobo 1 lweswekile ayicacanga.

Iibhanana eziluhlaza (ezingavuthwanga) ziqulathe isitatshi esimelana nemeko, esinganyusi iswekile yegazi kwaye sinokuphucula nolawulo lweeswekile zegazi zexesha elide.

Iziphumo zeBhanana kwiSwekile yeGazi zixhomekeke ekuvuthweni kwayo

Iibhanana ezimthubi okanye ezivuthiweyo ziqulathe isitatshi esinganyangekiyo kuneebhanana eziluhlaza kunye neswekile eninzi, ethi itsalwe ngokukhawuleza kunestatshi.

Oku kuthetha ukuba iibhanana ezivuthiweyo ngokupheleleyo zine-GI ephezulu kwaye ziya kubangela ukuba iswekile egazini lakho inyuke ngokukhawuleza kuneebhanana eziluhlaza okanye ezingavuthwanga ().

Ephuzi, iibanana ezivuthiweyo ziqulathe iswekile eninzi kuneluhlaza, ezingekavuthwa. Oku kuthetha ukuba zibangela ukunyuka okukhulu kwinqanaba leswekile yegazi.

Ubungakanani besahlulo sibalulekile

Ukuvuthwa ayisiyiyo yodwa into xa kufikwa kwisixa seswekile kwibhanana lakho.

Ubungakanani nabo babalulekile. Inkulu ibhanana, i-carbs eninzi uya kuyifumana.

Oku kuthetha ukuba ibhanana enkulu iya kuba nefuthe elikhulu kwinqanaba leswekile yegazi.

Isiphumo sobungakanani besahlulo sibizwa ngokuba ngumthwalo we-glycemic.

Umthwalo we-Glycemic ubalwa ngokuphindaphinda isalathiso se-glycemic yokutya ngenani le-carbs ekukhonzeni, emva koko ukwahlula elo nani nge-100.

Amanqaku angaphantsi kwe-10 athathwa njengephantsi, i-11-19 iphakathi kwaye ngaphezulu kwama-20 aphezulu.

Nali inani elithelekelelweyo leecarbs ngokobungakanani beebhanana ezahlukeneyo (3):

• Ibhanana encinci encinci (6 intshi okanye ngaphantsi): 18.5 iigrem.
• Ibhanana encinci (emalunga ne-6-6.9 ye-intshi ubude): Iigrama ezingama-23.
• Ibhanana ephakathi (7-7.9 intshi ubude): Iigrama ezingama-27.
• Ibhanana enkulu (8-8.9 ye-intshi ubude): Iigrama ezingama-31.
• Ibhanana enkulu enkulu (i-intshi ezili-9 okanye ngaphezulu): Iigrama ezingama-35.

Ukuba zonke ezi bhanana bezivuthwe ngokupheleleyo (GI of 62), umthwalo wazo we-glycemic ungasuka kwi-11 yebhanana encinci eyongezelelweyo ukuya kwi-22 yebhanana enkulu eyongezelelweyo.

Ukuqinisekisa ukuba awubangeli ukuba iswekile yegazi yakho inyuke kakhulu, kubalulekile ukuba wazi ubungakanani bebhanana oyityayo.

Ubungakanani bebhanana oyityayo bumisela umphumo wayo kwinqanaba leswekile yegazi. Okukhona ibhanana inkulu, kokukhona uya kuzitya iikhabhobholi ezininzi kwaye kokukhona iswekile yegazi lakho iya kuba nkulu.

Ngaba iibhanana zikhuselekile kubantu abanesifo seswekile?

Uninzi lwezikhokelo zokutya zeswekile zicebisa ukulandela ukutya okusempilweni, okunesondlo okubandakanya iziqhamo (,,).

Kungenxa yokuba ukutya iziqhamo kunye nemifuno kunxulunyaniswa nempilo engcono kunye nomngcipheko ophantsi wezifo, njengesifo sentliziyo kunye neminye imihlaza (,,).

Abantu abanesifo seswekile basemngciphekweni omkhulu kwezi zifo, ke ukutya iziqhamo kunye nemifuno ngokwaneleyo kubalulekile (,).

Ngokungafaniyo neemveliso zeswekile ecocekileyo ezinje ngeelekese kunye nekhekhe, ii-carbs kwiziqhamo ezifana neebhanana ziza nefayibha, ii-antioxidants, iivithamini kunye neeminerali.

Ngokukodwa, iibhanana zikunika ifayibha, i-potassium, ivithamin B6 kunye novithamini C. Zinee-antioxidants kunye nezincedisi zezityalo eziluncedo ().

Uphononongo lwamva nje lujonge kwiziphumo zokuthintela iziqhamo kulawulo lweswekile yegazi yabantu abangama-63 abanesifo seswekile sesi-2 ().

Bafumanise ukuba ukucebisa abantu ukuba bangadli iziqwengana ezi-2 zeziqhamo ngosuku kubangele ukuba abantu batye iziqhamo ezimbalwa.

Nangona kunjalo, bafumanise ukuba ukutya iziqhamo ezimbalwa akuphuculanga ukulawulwa kweswekile yegazi, ukunciphisa umzimba okanye ukujikeleza isinqe.

Uninzi lwabantu abanesifo seswekile, iziqhamo (kubandakanya iibhanana) lukhetho olusempilweni.

Ukwahluka koku kukuba ulandela ukutya okune-carb ephantsi ukulawula isifo seswekile. Nokuba ibanana encinci iqulethe iigram ezingama-22 zeecarbs, ezinokuba ninzi kakhulu kwisicwangciso sakho sokutya.

Ukuba uyakwazi ukutya iibhanana, kubalulekile ukuba ukhumbule ukuvuthwa kunye nobungakanani bebhanana ukunciphisa isiphumo saso kwinqanaba lakho leswekile yegazi.

Iziqhamo ezinjengeebhanana kukutya okusempilweni okunefayibha, iivithamini kunye neeminerali. Ungafaka iibhanana ekutyeni kwakho, nokuba unesifo seswekile.

Uyitya njani iibhanana xa unesifo seswekile

Ukuba unesifo seswekile, kunokwenzeka ukuba ukonwabele iziqhamo ezifana neebhanana njengenxalenye yokutya okusempilweni.

Ukuba uthanda iibhanana, ezi ngcebiso zilandelayo zinokukunceda ukunciphisa iziphumo zazo kumanqanaba eswekile yegazi lakho:

• Bukela ubungakanani besabelo sakho: Yitya ibanana encinci ukunciphisa inani leswekile oyityayo ngexesha elinye.
• Khetha ibhanana eqinileyo, esele ivuthiwe: Khetha ibhanana engavuthwanga kakhulu ukuze umxholo weswekile ube sezantsi kancinci.
• Yandisa ukutya kwakho iziqhamo imini yonke: Yandisa ukutya kwakho iziqhamo ukunceda ukunciphisa umthwalo we-glycemic kwaye ugcine iswekile yegazi izinzile.
• Yitya kunye nokunye ukutya: Yonwabela iibhanana zakho nokunye ukutya, okufana namandongomane okanye iyogathi enamafutha apheleleyo, ukunceda ukucothisa ukwetyisa kunye nokufunxa iswekile.

Ukuba unesifo seswekile, khumbula ukuba konke ukutya okune-carb kunokuchaphazela iswekile yegazi yabantu ngokwahlukileyo.

Ke ngoko, unokufuna ukubeka esweni ukuba ukutya iibhanana kuyichaphazela njani iswekile yegazi kunye nokuhlengahlengisa indlela otya ngayo ngokufanelekileyo.