Isalathiso seGlycemic -Fumanisa ukuba yintoni kwaye iyanciphisa njani ukutya

Umxholo

• Isalathiso seGlycemic kunye nomthwalo we-glycemic
• Uyazi njani isalathiso sokutya se-glycemic
• Isalathiso seGlycemic ukuphucula uqeqesho

Isalathiso se-glycemic sisalathiso sesantya apho i-carbohydrate ekutyeni ifikelela kwigazi kwaye itshintshe iswekile yegazi, inqanaba leswekile yegazi. Ke, ukutya okunesalathiso esisezantsi se-glycemic, ezinje ngeembotyi, amapere kunye ne-oat bran, kugcina iswekile esegazini ixesha elide, kulibazise ukuqala kwendlala emva kwesidlo.

Ukusuka kumaxabiso esalathiso se-glycemic, ukutya kuhlulwe ngokweendidi ezi-3:

• I-GI ephantsi: xa isalathiso se-glycemic index singaphantsi okanye silingana nama-55;
• Phakathi kwe-IG: xa isalathiso se-glycemic siphakathi kwama-56 ukuya kuma-69;
• Phezulu GI: xa isalathiso se-glycemic sikhulu okanye silingana nama-70.

Ukuhlelwa kokutya okuphambili, jonga itafile epheleleyo yesalathiso se-glycemic index of carbohydrate.

Kubalulekile ukuba ukhumbule ukuba isalathiso se-glycemic sisetyenziswa kuphela kukutya okuqulathe ikakhulu ii-carbohydrate, ezinje ngeesiriyeli, ipasta, iilekese, irayisi, iitapile, iziqhamo, iimveliso zobisi kunye nemifuno, kwaye akukho ukutya okusekwe kwiiproteni kunye amafutha, anje ngenyama, amaqanda, ioyile yeoyile kunye nebhotolo, njengoko ingatshintshi iglucose yegazi.

Isalathiso seGlycemic kunye nomthwalo we-glycemic

Ngelixa isalathiso se-glycemic singqinelana nesantya apho ii-carbohydrate ekutyeni zonyusa iswekile yegazi, umthwalo we-glycemic unxulunyaniswa nesixa se-carbohydrate ekhoyo ekutyeni: i-carbohydrate engakumbi, kokukhona utshintsho kwiglucose yegazi.

Ukwahlulahlula umthwalo we-glycemic kwenziwa ngolu hlobo lulandelayo:

• Umthwalo ophantsi we-glycemic: amaxabiso ukuya kwi-10;
• Umthwalo ophakathi we-glycemic: amaxabiso ukusuka ku-11 ukuya ku-19;
• Umthwalo ophezulu we-glycemic: amaxabiso ukusuka kuma-20.

Umthwalo we-glycemic ubalulekile kuba akusoloko ukutya okunesalathiso se-glycemic ephezulu kuya kuba nakho ukutshintsha iswekile yegazi ngendlela embi. Umzekelo, ivatala linesalathiso esiphezulu se-glycemic index kunye nomthwalo we-glycemic we-4 kuphela, oko kuthetha ukuba isilayi sevatala asinayo i-carbohydrate eyaneleyo yokunyusa iswekile yegazi kakhulu.

Uyazi njani isalathiso sokutya se-glycemic

Ukuqiniseka ngakumbi malunga nexabiso lesalathiso sokutya, kuya kufuneka ujonge etafileni, kodwa ezi ngcebiso zilandelayo ziluncedo ukuvavanya ukuba ngaba ukutya okuthile kunesalathiso se-glycemic ephezulu okanye esezantsi:

1. Ukutya okuphekwe ngakumbi okanye okuphekwayo ngakumbi, kokukhona isalathiso se-glycemic: iijusi zinesalathiso se-glycemic ephezulu kuneziqhamo zonke; iitapile ezicujiweyo zinesalathiso esiphezulu se-glycemic kuneetapile eziphekiweyo;
2. Xa isiqhamo okanye imifuno ivuthwa kokukhona, kokukhona isalathiso se-glycemic siphezulu;
3. Iziqhamo ezihluthwe kunye nemifuno zinesalathiso esisezantsi se-glycemic kunezo zixutywe;
4. Okukhona ukutya kuphekwe, kokukhona isalathiso se-glycemic siphezulu: intlamaal dente inesalathiso esisezantsi se-glycemic kune-pasta ephekwe kakuhle.

Ke, incam elungileyo yokuphepha ukutya okunesalathiso se-glycemic ephezulu kukutya ukutya ngendlela yendalo, ukutya iziqhamo kunye nemifuno yemifuno nanini na kunokwenzeka kunye nokuthintela iimveliso zeshishini. Jonga imizekelo yokutya okunesalathiso esisezantsi se-glycemic.

Isalathiso seGlycemic ukuphucula uqeqesho

Ngaphambi koqeqesho, kuya kufuneka utye ukutya okunesalathiso se-glycemic esezantsi ukuya kwimodareyitha, enje ngeebhanana kunye neebhatata, njengoko ziya kuphakamisa iswekile yegazi lakho kancinci, zinike amandla ngalo mzuzu uqeqesho luqala ngalo.

Ukuba umthambo womzimba unamandla kwaye uhlala ngaphezulu kweyure e-1, kuya kufuneka usebenzise i-glycemic index carbohydrate ukukhawulezisa amandla akho oqeqesho, kwaye ungasebenzisa i-carbohydrate gel, iziselo ze-isotonic okanye iziqhamo ezineshukela ephezulu, ezinje nge-prunes.

Emva kokuzivocavoca umzimba, iimbaleki kufuneka zibeke phambili ukusetyenziswa kokutya okunesalathiso esiphakathi ukuya kwesiphezulu se-glycemic, ukuzalisa isitokhwe se-carbohydrate kunye nokukhawulezisa ukubuyiswa kwemisipha. Bona ngakumbi malunga nendlela yokusebenzisa isalathiso se-glycemic ukuphucula ukuzilolonga kwakho kwaye ubone imizekelo yokutya kule vidiyo: