Iziqhamo ezili-10 ezisezantsi kwiGlycemic yeSwekile

Umxholo

• Yintoni i-index ye-glycemic index?
• 1. Iitsheri
• 2. Isiqhamo seediliya
• 3. Iibhilikosi ezomileyo
• 4. Amapere
• 5. Ii-apile
• 6. Iiorenji
• 7. Iiplamu
• 8. Ierberberries
• 9. Iipesika
• 10. Iidiliya

Iziqhamo ezikhuselekileyo zeswekile

Thina bantu siza ngamazinyo ethu amnandi ngokwendalo-Imizimba yethu ifuna iikhabhohayidrethi kuba zinika amandla kwiiseli. Kodwa ukuze umzimba ukwazi ukuwusebenzisela amandla, kufuneka i-insulin.

Xa imizimba yethu ingavelisi nayiphi na i-insulin okanye ingakwazi ukuyisebenzisa (chwetheza i-1 yeswekile) okanye yenze ngokwaneleyo kuyo (chwetheza i-2 yeswekile), sisengozini yokufumana iswekile ephezulu yegazi. Amanqanaba aphezulu anokukhokelela kwiingxaki ezingapheliyo ezinje ngemithambo-luvo, iliso, okanye ukonzakala kwezintso.

Yintoni i-index ye-glycemic index?

Isalathiso se-glycemic (GI) sikuxelela ukuba ukutya okuneecarbohydrate ngokukhawuleza kuchaphazela njani inqanaba leswekile yegazi xa kutyiwa ngokwabo. Ngokwe-American Diabetes Association (ADA), amanqaku e-GI alinganiswe njengo:

• Phantsi: 55 okanye ngaphantsi
• Iphakathi: 56 ukuya ku-69
• Ephakamileyo: 70 nangaphezulu

Umgangatho osezantsi wamanqaku e-GI, kokukhona usiya ngeswekile esegazini, enokunceda umzimba ukulawula ngcono utshintsho lwasemva kokutya.

Uninzi lweziqhamo zonke zine-GI ephantsi ukuya kumodareyitha. Iziqhamo ezininzi zikwapakishwe ngeevithamini A no-C, kunye nefayibha.

Uqikelelo oluluncedo ngakumbi lwempembelelo yeswekile yokutya-ngumthwalo we-glycemic (GL), onamacandelo amxinwa okutya okuphakathi, okuphakathi kunye nokutya okuphezulu. Oku kubalwa kuthathelwa ingqalelo i-GI, kunye neegrama zeecarbohydrate ngokutya.

Nangona umntu ngamnye ophila nesifo seswekile ephendula okanye enyamezele ukhetho lwe-carbohydrate kunye namaxabiso ngokwahlukileyo, i-GL ibona ngcono uqikelelo lwempembelelo yokwenene ebomini xa umntu esitya ukutya okuthile.

Ukubala i-GL ngokwakho, sebenzisa le nxaki: I-GL ilingana ne-GI, iphindaphindwe ngeegram ze-carbohydrate, yahlulwe nge-100.

• Phantsi: 0 ukuya kwi-10
• Iphakathi: 11 ukuya ku-19
• Phezulu: 20 nangaphezulu

1. Iitsheri

Amanqaku e-GI: 20

Amanqaku e-GL: 6

Iitsheri ziphezulu kwi-potassium kwaye zigcwele ii-antioxidants, eziza kunika ukomelela komzimba wakho. Ngenxa yokuba iitsheri zinexesha elifutshane lokukhula, kunokuba nzima ukuzifumana zintsha. Nangona kunjalo, ii-cherries zetoti enkonkxiweyo, ezinamanqaku e-GI angama-41 kunye ne-GL engama-6, zizinto ezifanelekileyo endaweni yazo ukuba azipakiswanga kwiswekile.

2. Isiqhamo seediliya

Amanqaku e-GI: 25

Amanqaku e-GL: 3

Isixa esikhulu se grapefruit sipakishe ngaphezulu kweepesenti ezili-100 zokutya kwakho okucetyiswayo kwemihla ngemihla kukavithamini C. Into ekufuneka uyijongile: I-Grapefruit ichaphazela ukuba lisebenza njani inani lamayeza amiselweyo.

Jonga ugqirha wakho malunga nokutya igrapefruit okanye ukusela ijusi yeziqhamo ze grapefruit ukuba uthatha amayeza kagqirha.

3. Iibhilikosi ezomileyo

Amanqaku e-GI: 32

Amanqaku e-GL: 9

Iibhilikosi zityumza ngokulula, ngoko ngamanye amaxesha awunakufumana ezona apricot zintsha. Zithunyelwa ngenqanawa ziseseluhlaza ukunqanda ukugruzuka, kodwa azivuthwa kakuhle emthini.

Iapilkosi ezomileyo zezona zilungileyo xa zityiwe zincinci. Ngenxa yokuba zomile, inani leecarbohydrate abazibonelelayo liphezulu kunesiqhamo sonke. Banesine kwisine semfuno yemihla ngemihla yobhedu kwaye banevithamini A ephezulu no-E. Zizame ngezitya zehagu, iisaladi, okanye iinkozo ezinje ngomzala.

4. Amapere

Amanqaku e-GI: 38

Amanqaku e-GL: 4

Yonwabela ubumnandi obucebile, obufihlakeleyo bamapheya, nokuba kutsha okanye kubhaka kakuhle. Zizezona zisempilweni kunye nexolo, ukubonelela ngaphezulu kweepesenti ezingama-20 zokuncoma kwakho ifayibha yemihla ngemihla. Zama le iresiphi efudumeleyo yephepha kunye neerharnate isaladi!

5. Ii-apile

Amanqaku e-GI: 39

Amanqaku e-GL: 5

Kukho isizathu sokuba ii-apile esinye seziqhamo zaseMelika ezizithandayo. Ukongeza ekwaneliseni isidingo sakho sokuqhekeka, iapile enye enencasa eswiti kunye nexolo kuyo inikezela phantse iipesenti ezingama-20 zeemfuno zakho zemihla ngemihla zefayibha. Ibhonasi-iiapile zinceda ukondla ibacteria yakho esempilweni!

6. Iiorenji

Amanqaku e-GI: 40

Amanqaku e-GL: 5

Ii-orenji ziya kuyonyusa ivithamin C. Kukho intabalala yefayibha esempilweni kwiorenji, nayo. Buyisela iiorenji ezibomvu zegazi kule recipe ngombala oqaqambileyo kunye nencasa entsha.

7. Iiplamu

Amanqaku e-GI: 40

Amanqaku e-GL: 2 (amanqaku e-GL ali-9 kwiiprimon)

Iiplums zityumza ngokulula, zisenza ukuba kube nzima ukuya kwintengiso. Ungazonwabela izibonelelo zesondlo se-plums kwimeko yazo eyomileyo njenge-prunes, kodwa ulumke ngobungakanani besabelo. Iziqhamo ezomileyo ziye zisuswe amanzi, kwaye ke zinee-carbohydrate ezininzi. Iiplums ezintsha zinenqaku le-GL le-2, ngelixa iiprune zine-GL ye-9.

8. Ierberberries

Amanqaku e-GI: 41

Amanqaku e-GL: 3

Into emnandi: Ikomityi enye yamaqunube inevithamin C engaphezulu kuneorenji! Zininzi iintlobo zequnube onokuzikhulisela zona kwiinyanga ezifudumeleyo. Yonwabele ikrwada ngokusebenzela usevithamini C, ifayibha, kunye nee-antioxidants. Ungabazama kwi-smoothie esekwe kwisoya.

Kukho iindaba ezimnandi nangakumbi: amanye amajikijolo anomthwalo ophantsi we-glycemic nawo! Yonwabela iiblueberries zakho, amaqunube amnyama, kunye namaqunube, ezo zonke zibekwa kwinqanaba eliphantsi nge3 kunye nee4.

9. Iipesika

Amanqaku e-GI: 42

Amanqaku e-GL: 5

I-peach ephakathi iqulethe ii-calories ezingama-68 kuphela kwaye igcwele iivithamini ezahlukeneyo ezili-10, kubandakanya u-A no-C. Kukwalulongezo olukhulu kwii-smoothies, nokuba zixutywe neeblueberries okanye imango!

10. Iidiliya

Amanqaku e-GI: 53

Amanqaku e-GL: 5

Iidiliya, njengazo zonke iziqhamo apho utya khona kakhulu ulusu, zibonelela ngefayibha esempilweni. Iidiliya zikwangumthombo olungileyo wevithamini B-6, exhasa ukusebenza kwengqondo kunye neehormone zemood.

Khumbula ukuba amanqaku e-GI kunye ne-GL zizikhokelo ngokubanzi zokukunceda ukhethe ukutya. Ukujonga iswekile yegazi lakho ene-glucometer emva kokutya okutyayo kunye nokutya iseyeyona ndlela ikhethekileyo yokuchonga okona kutya kulungileyo kwimpilo yakho nakwiswekile yegazi.