Uhlobo lweCereal olusempilweni lweSwekile

Umxholo

• Yintoni i-index ye-glycemic index?
• Yintoni umthwalo we-glycemic?
• Iimbumba
• Amandongomane omdiliya
• Ikhephu lengqolowa
• Muesli
• Iirayisi ezisekwe kwilayisi
• Oatmeal
• Iinkozo ezisekwe kwingqolowa
• Ukongezwa kunye nezinye iindlela

Ukukhetha isidlo sakusasa esifanelekileyo

Xa ungxamile kusasa, ungangabinalo ixesha lokutya nantoni na ngaphandle kwesitya esikhawulezayo sokutya. Kodwa iintlobo ezininzi zesiriyeli zesidlo sakusasa zilayishwe nge-carbohydrate ekhawulezayo yokwetyisa. Ezi carbs zihlala zilinganisela phezulu kwisalathiso se-glycemic index. Oko kuthetha ukuba umzimba wakho uwaphule ngokukhawuleza, okonyusa ngokukhawuleza amanqanaba eswekile yegazi. Ukuba unesifo seswekile, kunokuba yingozi oko.

Ngethamsanqa, ayizizo zonke iisiriyeli ezenziwe ngokufanayo. Funda ngokufunda malunga neendlela ezineswekile ezinobuhlobo ezinokuthi zikukhuphe ngaphandle komnyango ngokukhawuleza, ngaphandle kokukubeka kwiswekile yegazi yokuhamba ngeswekile.

Sidwelise izindululo zethu ukusuka kwelona zinga liphezulu kwisalathiso se-glycemic ukuya kwinqanaba eliphantsi.

Yintoni i-index ye-glycemic index?

Isalathiso se-glycemic, okanye i-GI, silinganisela ukuba iicarbohydrate zikhawuleze kangakanani ukuphakamisa amanqanaba eswekile yegazi. Ukuba unesifo seswekile, kungcono ukhethe ukutya okunamanqanaba asezantsi e-GI. Zithatha ixesha elide ukwetyisa, ezinokukunceda ukuthintela ii-spikes kwiswekile esegazini lakho.

Ngokutsho kweSikolo seHarvard seMpilo kaRhulumente:

• Ukutya okuphantsi kwe-GI kunokulinganiswa kwama-55 okanye ngaphantsi
• Ukutya okuphakathi kwe-GI kunikwe amanqaku angama-56-69
• Ukutya okuphezulu kwe-GI kunokulinganiswa kwama-70-100

Ukuxuba ukutya kunokuchaphazela indlela abacola ngayo kunye ne-adsorb egazini lakho, kwaye ekugqibeleni umlinganiso wabo we-GI. Umzekelo, ukutya ukutya okuphezulu okuphezulu kwe-GI kunye neyogathi yamaGrike, amandongomane, okanye okunye ukutya okunezinga eliphantsi le-GI kunokucothisa ukugaya kwakho kunye nokunciphisa iipikisi kwiswekile yegazi.

Yintoni umthwalo we-glycemic?

Umthwalo weGlycemic lelinye inqanaba lendlela ukutya okuchaphazela ngayo iswekile yegazi lakho. Ithathela ingqalelo ubungakanani besabelo kunye nokwetyiswa kweecarbohydrate ezahlukeneyo. Ingaba yindlela engcono yokuchonga ukhetho olungileyo nolubi. Umzekelo, iminqathe inezinga eliphezulu le-GI kodwa umthwalo ophantsi we-glycemic. Imifuno inika ukhetho olusempilweni kubantu abanesifo seswekile.

Ngokutsho kweSikolo seHarvard seMpilo kaRhulumente:

• umthwalo we-glycemic phantsi kwe-10 usezantsi
• umthwalo we-glycemic we-11-19 uphakathi
• umthwalo we-glycemic wama-20 okanye ngaphezulu uphezulu

Ukuba unesifo seswekile, kungcono ukuqala usuku lwakho ngesidlo sakusasa esisezantsi se-GI.

Iimbumba

Ngokomndilili, i-cornflake ine-GI rating ye-93 kunye nomthwalo we-glycemic wama-23.

Olona hlobo laziwayo lweKellogg's Corn Flakes.Ungayithenga icacile, iswekile, okanye kubusi kunye nokwahluka kwe nut. Esona sithako siphambili ngumbona ocoliweyo, onenqanaba eliphezulu le-GI kunezinye iinkozo. Xa umbona usile, umaleko ongaphandle onzima uyasuswa. Oku kushiya ngasemva kwemveliso yesitatshi enexabiso elincinci lesondlo kunye neecarbohydrate ezininzi ezigayekayo ngokukhawuleza.

Amandongomane omdiliya

Amandongomane amagilebhisi anenqanaba le-GI lama-75 kunye nomthwalo we-glycemic we-16, ukuphuculwa kweesiriyeli ezisekwe kumbona.

Isiriyeli sineenkozo ezijikeleziweyo ezenziwe ngomgubo wengqolowa ogcweleyo kunye nerhasi emuncu. Ngumthombo olungileyo weevithamini B6 kunye neB12, kunye nefolic acid.

Amandongomane omdiliya abonelela malunga ne-7 gram yefayibha kwisiqingatha sendebe ekhonza. Ifayibha ibalulekile kubantu abanesifo seswekile. Inokukunceda ukucothisa ukugaya, ukuzinzisa iswekile yegazi lakho. Inokukunceda ukunciphisa amanqanaba akho e-cholesterol.

Ikhephu lengqolowa

Ngokomndilili, ikrimu eqhelekileyo yengqolowa ine-GI rating ye-66 kunye nomthwalo we-glycemic we-17. Inguqulelo yangoko nangoko ine-GI rating ephezulu.

Oku kutya kushushu kwenziwa kumhlaba ocoliweyo, ingqolowa epheleleyo. Inoburhabaxa obugudileyo kunye nencasa efihlakeleyo. Iimpawu ezidumileyo zibandakanya ukutya kwe-B & G kunye neMalt-O-Meal.

I-Cream yengqolowa ibonelela nge-11 milligrams zentsimbi ngokusebenza, idosi enkulu. Iiseli zakho ezibomvu zegazi zisebenzisa le minerali ukuthwala ioksijini kuwo wonke umzimba wakho.

Muesli

Ngokomndilili, i-muesli ine-GI rating ye-66 kunye nomthwalo we-glycemic we-16.

Iqulethwe nge-oats ekrwada eluhlaza kunye nezinye izinto, ezinje ngeziqhamo ezomisiweyo, iimbewu, kunye namandongomane. Iimpawu ezaziwayo zibandakanya iBob's Red Mill kunye neFamilia Swiss Muesli Cereal.

Ngesiseko sayo se-oats, i-muesli ngumthombo omkhulu wefayibha.

Iirayisi ezisekwe kwilayisi

Iisiriyeli ezisekwe kwilayisi, ezinje ngeKellogg's Special K, zihlala zichaphazela amanqanaba eswekile esegazini kancinane kuneMuesli. I-Special K ine-GI rating ye-69 kunye nomthwalo we-glycemic 14.

Kukho iintlobo ngeentlobo ze-Special K kubandakanya, amaBlack Berries, Iziqhamo kunye neyogathi, iMultigrain, kunye neOats kunye neHoney. Zonke zinamaxabiso ahlukeneyo ekhalori kunye nesondlo.

Oatmeal

I-Oatmeal lolunye lwezona ndlela zokutya zinempilo, eziza kumgangatho we-GI wama-55 kunye nomthwalo we-glycemic we-13.

I-Oatmeal yenziwa nge-oats eluhlaza. Unokukhetha okhethekileyo, ii-organic, okanye iimveliso ezithandwayo ezinqatyisiweyo, ezinje ngeQuaker. Kodwa lumka: ii-oats ezikhawulezileyo ziphindwe kabini kumthwalo we-glycemic njenge-oats eqhelekileyo. Qaphela ukuthintela iintlobo esele ziswiti, kuba ziqulathe iswekile kunye neekhalori kabini.

I-Oatmeal ngumthombo otyebileyo wefayibha.

Iinkozo ezisekwe kwingqolowa

Ingqolowa ye-ngqolowa ye-bran iphumelele, xa kuziwa ekubeni nenqanaba eliphantsi le-GI kunye nomthwalo we-glycemic. Ngokomndilili, banokulinganiswa kwe-GI ye-55 kunye nomthwalo we-glycemic we-12.

Xa isetyenziswa njengokutya okuziinkozo, ingqolowa yengqolowa icolwa ukuba ibe ziiflakes okanye iipellets. Zinzima kuneerayisi ezisekwe kwilayisi, ngenxa yomxholo wazo omkhulu wefayibha.

Ingqolowa ingqolowa ikwacebile nge-thiamin, isinyithi, i-zinc, kunye nemagniziyam. Ezinye iimveliso ezinqatyisiweyo ziyimithombo elungileyo ye-folic acid kunye nevithamini B12. I-Kellogg's All-Bran kunye ne-Post's 100% ye-Bran lukhetho olufanelekileyo.

Ukongezwa kunye nezinye iindlela

Ukuba uziva ungafuni kutya ukutya okuziinkozo, zininzi ezinye iindlela onokukhetha kuzo kwasekuseni. Cinga ngokufikelela kumaqanda atyebile ngeprotein kunye nesonka esenziwe ngengqolowa epheleleyo okanye irye. Iqanda liqulethe ngaphantsi kwe-1 gram yee-carbohydrate, ke ayinampembelelo incinci kwiswekile esegazini lakho. Kwaye iyakucothisa ukwetyisa kwayo nayiphi na iicarbohydrate eyityiwe nayo.

Lumka xa kuziwa kwiziselo. Iijusi zeziqhamo zinamanqanaba aphezulu esalathiso se-glycemic kuneziqhamo zonke. Khetha iorenji yonke okanye iapile endaweni yejusi.