Isalathiso seGlycemic: Into eyiyo kunye nendlela yokuSebenzisa

Umxholo

• Yintoni i-index ye-glycemic index?
• Ukutya okuphantsi kweglycemic
• Izibonelelo
• Indlela yokulandela
• Isalathiso seGlycemic yokutya
• Iziqhamo
• Imifuno
• Iinkozo
• Iimbotyi
• Iimveliso zobisi kunye nezinye iindlela zobisi
• Ziswiti
• Iziphumo zokupheka kunye nokuvuthwa
• Umgca wezantsi

Isalathiso se-glycemic sisixhobo esisoloko sisetyenziselwa ukukhuthaza ulawulo lweswekile olungcono.

Zininzi izinto ezinefuthe kwisalathiso sokutya, kubandakanya ukwakheka kwezinongo, indlela yokupheka, ukuvuthwa, kunye nenani lokuqhubekeka kwalo.

Isalathiso se-glycemic asinakunceda kuphela ekwandiseni ukuqonda kwakho ngento oyibekayo kwipleyiti yakho kodwa kunye nokunyusa ukunciphisa umzimba, ukunciphisa amanqanaba eswekile yegazi, kunye nokunciphisa i-cholesterol yakho.

Eli nqaku lijongisisa ngakumbi isalathiso se-glycemic, kubandakanya ukuba yintoni, inokuyichaphazela njani impilo yakho, kunye nendlela yokuyisebenzisa.

Yintoni i-index ye-glycemic index?

Isalathiso se-glycemic (GI) lixabiso elisetyenziselwa ukulinganisa ukuba ukutya okuninzi kunyusa njani amanqanaba eswekile yegazi.

Ukutya kuhlulwa njengokutya okuphantsi, okuphakathi, okanye okuphezulu kwe-glycemic kwaye kubekwe kwinqanaba le-0-100.

I-GI esezantsi yokutya okuthe ngqo, kokuncinci kunokuchaphazela amanqanaba eswekile yegazi ().

Nazi izilinganiso ezintathu ze-GI:

• Phantsi: 55 okanye ngaphantsi
• Phakathi: 56–69
• Phezulu: 70 okanye ngaphezulu

Ukutya okuphezulu kwii-carbs ezihlaziyiweyo kunye neswekile kugaywa ngokukhawuleza kwaye kuhlala kune-GI ephezulu, ngelixa ukutya okuphezulu kwiprotein, amanqatha, okanye ifayibha ene-GI ephantsi. Ukutya okungenayo i-carbs akunikwanga i-GI kwaye kubandakanya inyama, intlanzi, iinkukhu, amandongomane, imbewu, imifuno, iziqholo kunye neoyile.

Eminye imiba echaphazela i-GI yokutya ibandakanya ukuvuthwa, indlela yokupheka, uhlobo lweswekile olunayo, kunye nenani lokuqhubekeka okuye kwenziwa ().

Gcina ukhumbula ukuba isalathiso se-glycemic sahlukile kumthwalo we-glycemic (GL).

Ngokungafaniyo ne-GI, engathatheli ngqalelo isixa sokutya okutyiweyo, izinto ze-GL kwinani lee-carbs ekunikezelweni kokutya ukumisela ukuba zingachaphazela njani amanqanaba eswekile yegazi ().

Ngesi sizathu, kubalulekile ukuba uthathe zombini isalathiso se-glycemic kunye nomthwalo we-glycemic xa uthatha ukutya xa ukhetha ukutya ukunceda ukuxhasa amanqanaba eswekile esempilweni ().

Isalathiso se-glycemic sisetyenziselwa ukulinganisa ukuba kungakanani ukutya okonyusa amanqanaba eswekile yegazi. Ukunyuka kwe-GI, kokukhona isiphumo sokwanda kumanqanaba eswekile yegazi.

Ukutya okuphantsi kweglycemic

Ukutya okuphantsi kwe-glycemic kubandakanya ukutshintshela ukutya nge-GI ephezulu kwabo bane-GI esezantsi.

Izibonelelo

Ukulandela ukutya okuphantsi kwe-glycemic kunokubonelela ngezibonelelo ezininzi zezempilo, kubandakanya:

• Ukuphuculwa kommiselo weswekile yegazi. Izifundo ezininzi zifumanise ukuba ukulandela ukutya okuncinci kwe-GI kunokunciphisa amanqanaba eswekile yegazi kunye nokuphucula ulawulo lweswekile egazini kubantu abanesifo seswekile sesi-2 (,).
• Ukwanda kobunzima bomzimba. Olunye uphando lubonisa ukuba ukulandela ukutya okuphantsi kwe-GI kunokunyusa ukunciphisa umzimba okwexeshana. Izifundo ezingaphezulu ziyafuneka ukumisela indlela ekuchaphazela ngayo ukulawulwa kobunzima bexesha elide (,,).
• Ukunciphisa amanqanaba e-cholesterol. Ukulandela ukutya okuphantsi kwe-GI kunokunceda amanqanaba asezantsi kokubini kunye ne-LDL (embi) ye-cholesterol, zombini ezo zinto zinomngcipheko wesifo sentliziyo (,).

Indlela yokulandela

Ukutya okunempilo, okuphantsi kwe-glycemic kufuneka kwenziwe ikakhulu ukutya okuphantsi kwe-GI, njenge:

• Iziqhamo: ii-apile, amaqunube, iiorenji, iilamuni, ii-limes, iidiliya
• Imifuno engekho istatshi: i-broccoli, icauliflower, iminqathe, isipinatshi, iitumato
• Amazimba: Iquinoa, umzala, ibhali, ibuckwheat, i-farro, i-oats
• Iimbotyi: iilentile, iimbotyi ezimnyama, iichickpeas, iimbotyi zezintso

Ukutya ngaphandle kwexabiso le-GI okanye nge-GI esezantsi kakhulu kunokuyonwabela njengenxalenye yokutya okunezondlo ezisezantsi. Ziquka:

• Inyama: inyama yenkomo, inyathi, imvana, inyama yehagu
• Ukutya kwaselwandle: ityhuna, isalmon, i-shrimp, i-mackerel, ii-anchovies, iisardadi
• Iinkukhu: inkukhu, ikarikuni, idada, irhanisi
• Oyile: ioyile yomnquma, ioyile yekhokhonathi, ioyile yeavokhado, ioyile yemifuno
• Amantongomane: Iialmondi, amandongomane ama-macadamia, ama-walnuts, iipistachios
• Imbewu: Imbewu ye-chia, imbewu yeesame, imbewu ye-hemp, imbewu yeflakisi
• Iitrob kunye neziqholo: iturmeric, ipepile emnyama, ikumin, idile, ibasil, irosemary, isinamon

Nangona kungekho kutya kungavumelekanga ngokungqongqo ekudleni, ukutya okune-GI ephezulu kufuneka kuthintelwe.

Ukutya nge-GI ephezulu kubandakanya:

• Isonka: isonka esimhlophe, iigels, naan, pita isonka
• Irayisi: irayisi emhlophe, irayisi yejasmine, irayisi yeArborio
• Ukutya okuziinkozo: oats ngephanyazo, ukutya okuziinkozo kwasekuseni
• Ipasta kunye neoodles: I-lasagna, spaghetti, ravioli, macaroni, fettuccine
• Imifuno enesitatshi: iitapile ezicujiweyo, iitapile, iifriji zaseFrance
• Izinto ezibhakiweyo: ikeyiki, idonathi, iicokies, ii-croissants, iimuffins
• Izimuncumuncu: itshokholethi, ii-crackers, ii-microwave popcorn, iichips, ii-pretzels
• Iziselo ezineswekile: isoda, incindi yeziqhamo, iziselo zemidlalo

Ngokufanelekileyo, zama ukutshintsha oku kutya kukutya okune-GI esezantsi xa kunokwenzeka.

Ukulandela ukutya okuphantsi kwe-glycemic kubandakanya ukutshintshela ukutya okune-GI ephezulu eneendlela eziphantsi ze-GI. Ukutya okuphantsi kwe-glycemic kunokunceda ukulawula amanqanaba eswekile yegazi, ukunciphisa i-cholesterol yakho, kunye nokunyusa ukulahleka kwesisindo sethutyana.

Isalathiso seGlycemic yokutya

Ukuchonga i-GI yokutya oqhele ukukutya kunokuba luncedo ukuba ulandela ukutya okuphantsi kwe-glycemic.

Nanga amaxabiso e-GI ngezithako ezimbalwa (, 11):

Iziqhamo

• Iiapile: 36
• Ierberberries: 41
• Imihla: 42
• Iiorenji: 43
• Ibhanana: 51
• Imango: 51
• Iiblueberries: 53
• Ipanapula: 59
• Ujodo: 76

Imifuno

• Iikherothi (ezibilisiweyo): 39
• Izityalo (ezibilisiweyo): 66
• Iibhatata (ezibilisiweyo): 63
• Ithanga (elibilisiweyo): 74
• Iitapile (ezibilisiweyo): 78

Iinkozo

• Irhasi: 28
• IQuinoa: 53
• I-oats esongiweyo: 55
• Umzala: 65
• Amaqhashu: 65
• Irayisi emdaka: 68
• Irayisi emhlophe: 73
• Isonka sengqolowa siphela: 74
• Isonka esimhlophe: 75

Iimbotyi

• Iimbotyi zesoya: 16
• Iimbotyi zezintso: 24
• Iichickpeas: 28
• Iilentile: 32

Iimveliso zobisi kunye nezinye iindlela zobisi

• Ubisi: 34
• Ibisi elingenanqathe: 37
• Ubisi lonke: 39
• Ucwambu lomkhenkce: 51
• Ubisi lwerayisi: 86

Ziswiti

• UFructose: 15
• Iswekile yekhokhonathi: 54
• Imaple syrup: 54
• Busi: 61
• Iswekile yetafile: 65

Ukwazi apho ukutya okuthandayo kukuwela kwisalathiso se-glycemic kunokwenza kube lula kakhulu ukulandela ukutya okuphantsi kweglycemic.

Iziphumo zokupheka kunye nokuvuthwa

Ngokutya okuthile, indlela yokupheka esetyenzisiweyo inokuchaphazela isalathiso se-glycemic index.

Umzekelo, ukutya okuthosiweyo kudla ngokuqulatha inani elininzi lamafutha, elinokucothisa ukufunxwa kweswekile egazini kunye nokunciphisa i-GI (,).

Okwangoku, ukugoba kunye nokubhaka kunokwaphula isitatshi esinganyangekiyo - uhlobo lwesitatshi esichasa ukwetyisa kwaye sifumaneka ngokutya okufana nembotyi, iitapile, kunye ne-oats-oko kunyusa i-GI (,).

Kwelinye icala, ukubilisa kucingelwa ukunceda ukugcina istatshi esinganyangekiyo kwaye kukhokelele kwi-GI esezantsi, xa kuthelekiswa nezinye iindlela zokupheka ().

Okukhona upheka ukutya okuninzi njengepasta okanye irayisi, kokukhona kuya kugayeka kokuqulathiweyo kwesitashi, kwaye ngenxa yoko inyusa i-GI yabo. Kananjalo, kungcono ukupheka kuphela oku kutya bade bafikelele kwi-al dente texture, oko kuthetha ukuba basomelele xa beluma kubo (,).

Ukongeza kwindlela yokupheka esetyenzisiweyo, inqanaba lokuvuthwa linokuchaphazela i-GI yeziqhamo ezithile, kubandakanya iibhanana. Kungenxa yokuba isixa sesitatshi esinganyangekiyo siyancipha ngexesha lenkqubo yokuvuthwa, ekhokelela kwi-GI ephezulu ().

Umzekelo, iibhanana ezivuthwe ngokupheleleyo zine-GI engama-51, ngelixa iibhanana ezingavuthwanga kakhulu zine-GI ye-30 (11).

Inqanaba lokuvuthwa, kunye nendlela yokupheka kunye nokulungiswa kokutya okuthile, kunokuchaphazela i-GI yemveliso yokugqibela.

Umgca wezantsi

Isalathiso se-glycemic, okanye i-GI, linyathelo elisetyenziselwa ukumisela ukuba ukutya kungachaphazela kangakanani amanqanaba eswekile yegazi.

Imiba eliqela ichaphazela isalathiso sokutya, kubandakanya ukwenziwa kwezinongo, ukuvuthwa, indlela yokupheka, kunye nenani lokuqhubekeka esele kwenzekile.

Ukulandela ukutya okuphantsi kwe-glycemic kunokubonelela ngezibonelelo ezininzi zempilo, njengoko kunokunceda ukulinganisa amanqanaba eswekile yegazi, ukunciphisa i-cholesterol yakho, kunye nokwandisa ukunciphisa umzimba okwexeshana.