Ngaba abantu abanesifo seswekile badla imihla?

Umxholo

• Kutheni imihla ixhalabisa?
• Imihla iyichaphazela njani iswekile yegazi
• Umgca wezantsi

Imihla zeziqhamo zimnandi, ziyinyama yomthi wesundu. Ziyathengiswa njengeziqhamo ezomileyo kwaye ziyonwabela ngokwazo okanye kwii-smoothies, iidizethi, kunye nezinye izitya.

Ngenxa yobumnandi bendalo, ifuthe labo kwiswekile yegazi linokuba yinkxalabo kwabo banesifo seswekile.

Eli nqaku liphonononga ukuba ingaba abantu abanesifo seswekile banokutya ngokukhuselekileyo imihla.

Kutheni imihla ixhalabisa?

Imihla ipakisha ubumnandi obuninzi ngokuluma okuncinci. Bangumthombo wendalo we-fructose, uhlobo lweswekile olufumaneka kwiziqhamo.

Umhla ngamnye owomileyo, obekiweyo (malunga ne-24 gram) uqulethe iikhalori ezingama-67 kunye ne-18 gram yee-carbs ().

Amanqanaba eswekile yegazi kunokuba ngumceli mngeni kulawulo phakathi kwabantu abanesifo seswekile, kwaye abo banemeko bayacetyiswa ukuba babenolwazi ngokutya kwabo i-carb.

Ngenxa yomxholo wabo ophezulu we-carb, imihla inokuphakamisa inkxalabo.

Nangona kunjalo, xa ityiwa ngokumodareyitha, imihla inokuba yinxalenye yokutya okusempilweni ukuba unesifo seswekile (,).

Umhla omnye omisiweyo upakisha phantse i-2 gram yefayibha, okanye i-8% yeXabiso lemihla ngemihla (DV) (,).

Oku kubalulekile, njengoko ifayibha yokutya inceda umzimba wakho ukuba uthathe i-carbs ngesantya esisezantsi, esibaluleke ngakumbi kubantu abanesifo seswekile. Iicarbs ezicothayo ziyetyiswa, ubuncinci iswekile yegazi lakho kukutsiba emva kokutya ().

Imihla iyaqhayisa ngeprofayili enomdla kodwa inencasa. Nangona kunjalo, zipakishwe ngefayibha, enceda umzimba wakho ukufunxa iswekile kancinci kancinci. Xa kutyiwa ngokumodareyitha, lukhetho olukhuselekileyo nolusempilweni kubantu abanesifo seswekile.

Imihla iyichaphazela njani iswekile yegazi

Isalathiso se-glycemic (GI) yindlela yokulinganisa isiphumo se-carbs kumanqanaba eswekile yegazi ().

Ilinganiswa kwisikali se-0 ukuya kwi-100, ngeglucose esulungekileyo (iswekile) eyabelwe njenge-100 - eyona iswekile yegazi iphezulu inokuphinda emva kokutya ukutya.

I-GI carbs ezisezantsi zine-GI ye-55 okanye esezantsi, ngelixa abo bane-GI ephezulu babekwa kwi-70 okanye ngaphezulu. I-carbs eziphakathi ze-GI zihlala kanye embindini nge-GI ye-56-69 ().

Ngamanye amagama, ukutya nge-GI esezantsi kubangela ukuhla okungathethekiyo kwiswekile yegazi kunye namanqanaba e-insulin.

Kwelinye icala, ukutya nge-GI ephezulu ngokukhawuleza kukhupha iswekile yegazi. Oku kunokuhlala kukhokelela kwingozi yeswekile yegazi, ngakumbi kubantu abanesifo seswekile, abanemizimba yabo kunzima ukuyilawula le mihluko.

Abantu abanesifo seswekile kufuneka bazame ukunamathela kukutya nge-GI esezantsi. Oku kubanceda balawule amanqanaba eswekile yegazi. Kulawo ane-2 yeswekile, iswekile inokuqokelelana kwigazi kwaye inyuke iye kumanqanaba aphezulu anobungozi.

Ngethamsanqa, ngaphandle kobumnandi babo, imihla ine-GI esezantsi. Oku kuthetha ukuba, xa kutyiwa ngokumodareyitha, bakhuselekile kubantu abanesifo seswekile.

Olunye uphononongo luvavanye i-GIs ye-1.8 ounces (50 gram) ye-5 yeentlobo eziqhelekileyo zemihla. Kufunyenwe ukuba ngokubanzi bane-GI esezantsi, phakathi kwe-44 kunye ne-53, enokwahluka kancinci kuxhomekeke kudidi lomhla ().

Kwakungekho mahluko ubonakalayo kwimihla ye-GI xa ilinganiswa kubantu abanesifo seswekile (nangaphandle kwesifo seswekile).

Elinye inyathelo eluncedo lesiphumo sokutya kwiswekile yegazi ngumthwalo we-glycemic (GL). Ngokungafaniyo ne-GI, iiakhawunti ze-GL zesahlulo esityiweyo kunye nenani leecarbs kulolo hlobo lukhonza ().

Ukubala i-GL, phindaphinda i-GI yokutya ngokweegram ze-carbs kwimali oyityayo uze wahlule elo nani nge-100.

Oku kuthetha ukuba iintsuku ezi-2 ezomileyo (ezingama-48 zegrem) ziya kuba malunga ne-36 gram yee-carbs kunye ne-GI emalunga nama-49. Oko kubala ukuya kwi-GL malunga ne-18 (,,).

IiCarbs ezine-GL esezantsi ziphakathi kwe-1 kunye ne-10; I-GL carbs eziphakathi ziphakathi kwe-11 ne-19; Ngelixa umlinganiso ophezulu we-GL carbs ungama-20 okanye ngaphezulu. Oku kuthetha ukuba i-snack enemihla emi-2 ipakisha i-GL ephakathi.

Ukuba unesifo seswekile, jolisa ekubeni ungatyi ngaphezu komhla omnye okanye emi-2 ngexesha. Ukuzitya ecaleni komthombo weprotheni- njengezandla zamantongomane- ikwavumela ukuba icarbs zayo zetyiswe kancinci kancinci, ukunceda ngakumbi ukuthintela i-spikes zeswekile yegazi.

Imihla ine-GI esezantsi, okuthetha ukuba abanamathuba okuba baphalaze amanqanaba eswekile yegazi, bebenza ukhetho olukhuselekileyo kubantu abanesifo seswekile. Ngapha koko, imihla ine-GL ephakathi, oko kuthetha ukuba iziqhamo ezi-1 okanye ezi-2 ngexesha lukhetho olufanelekileyo.

Umgca wezantsi

Imihla ziqhayisa ngeprofayili enesondlo kunye nobumnandi bendalo.

Ngenxa yokuba bangumthombo wendalo we-fructose, banokuba yinkxalabo kubantu abanesifo seswekile.

Nangona kunjalo, ngenxa yokuba bane-GI esezantsi kunye ne-GL ephakathi, bakhuselekile kwabo banesifo seswekile ngokumodareyitha-okuguqula kungabikho ngaphezulu kwe-1 ukuya kwimihla emi-2 ngexesha.