Yintoni i-Index yeGlycemic yeeTapile eziMnandi?

Umxholo

• Yintoni i-index ye-glycemic index?
• Isalathiso seGlycemic seebhatata
• Ibilisiwe
• Yosiwe
• Kubhakwe
• Yosiwe
• Umgca wezantsi

Iibhatata zitya okona kuthandwayo kunanditshwa ngenxa yencasa yazo, ukungaguquguquki, kunye nezibonelelo ezinokubakho kwezempilo.

Ngokukodwa, iindlela zokupheka zinempembelelo enkulu kwindlela umzimba wakho owetyisayo kunye nokuyifunxa.

Ngelixa iindlela ezithile zinokuba nefuthe elincinci kumanqanaba eswekile yegazi, ezinye zinokukhokelela kwizipikisi ezimangalisayo kunye nokuphazamiseka kwiswekile yegazi.

Eli nqaku libonisa ukuba isalathiso seglycemic yeebhatata zahluke njani kuxhomekeke kwindlela ephekwe ngayo.

Yintoni i-index ye-glycemic index?

Isalathiso se-glycemic (GI) linyathelo lokutya okuninzi okwonyusa amanqanaba eswekile yegazi.

Inika amanqaku okutya kwisikali se-0-100 kwaye ikubeka ngokwamaqondo asezantsi, aphakathi, okanye aphezulu ().

Nanga amanqanaba amanqaku amaxabiso amathathu e-GI:

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

Ukutya okuphezulu kwii-carbs ezilula okanye iswekile eyongeziweyo kuyaphulwa ngokukhawuleza kwigazi kwaye kuthanda ukuba ne-GI ephezulu.

Okwangoku, ukutya okuphezulu kwiprotein, amanqatha, okanye ifayibha kunempembelelo encinci kumanqanaba eswekile yegazi kwaye ihlala iphantsi kwi-GI.

Zininzi ezinye izinto ezinokuthi zibe nefuthe kwixabiso le-GI, kubandakanya ubungakanani bezinto zokutya, ubuchule bokuqhubekeka, kunye neendlela zokupheka ().

Isalathiso se-glycemic (GI) silinganisa iziphumo zokutya ezithile ezinamanqanaba eswekile yegazi. Ukutya kunokuba nexabiso eliphantsi, eliphakathi, okanye eliphezulu le-GI kuxhomekeka kwizinto ezahlukeneyo.

Isalathiso seGlycemic seebhatata

Indlela okuphekwe ngayo ukutya kunokuba nefuthe elikhulu kwisalathiso se-glycemic yemveliso yokugqibela. Oku kuyinyani ngakumbi kwiitapile.

Ibilisiwe

Ukubilisa kucingelwa ukuba kuguqula ubume bemichiza yetapile, kuthintela iipikisi kumanqanaba eswekile yegazi ngokuvumela isitatshi ukuba sicoleke lula zii enzymes emzimbeni wakho,,,).

Xa zibilisiwe, zikwacingelwa ukuba zigcina isitatshi esinganyangekiyo, uhlobo lwefayibha olumelana nokwetyisa kwaye lunefuthe eliphantsi kumanqanaba eswekile yegazi (,).

Iitapile ezibilisiweyo zinexabiso eliphantsi ukuya kwelide le-GI, kunye nexesha elininzi lokubilisa elinciphisa i-GI.

Umzekelo, xa ibilisiwe imizuzu engama-30, ibhatata inexabiso eliphantsi le-GI malunga ne-46, kodwa xa ibilisiwe imizuzu nje esi-8, ine-GI ephakathi engama-61 (7, 8).

Yosiwe

Iinkqubo zokujija kunye nokubhaka zitshabalalisa isitatshi esinganyangekiyo, zinika iitapile ezigcadiweyo okanye ezibhakiweyo isalathiso se-glycemic index ().

Iibhatata ezimhlophe ezixutywe zaza zosiwa zine-GI engama-82, ekwahlulelwa ukuba iphezulu (9).

Okunye ukutya okunexabiso elifanayo le-GI kubandakanya iikeyiki zerayisi kunye ne-oat porridge yangoko (10, 11, 12).

Kubhakwe

Iitapile ezibhakiweyo zinesalathiso seglycemic esiphezulu kunayo nayiphi na enye indlela.

Ngapha koko, iitapile ezixutywe zaza zabhakwa kangangemizuzu engama-45 zine-GI engama-94, izenza ukutya okune-GI ephezulu (13).

Oku kubabeka kumgangatho wokutya okuphezulu kwe-GI, kubandakanya irayisi emhlophe, ii-baguettes, kunye neetapile ezicujiweyo kwangoko (14, 15, 16).

Yosiwe

Xa kuthelekiswa neenguqulo ezigcadiweyo okanye ezibhakiweyo, iitapile eziqhotsiweyo zinesalathiso esisezantsi kancinci seglycemic ngenxa yobukho bamafutha. Kungenxa yokuba amanqatha anokulibazisa ukukhutshwa kwesisu kwaye acothise ukufunxwa kweswekile kwigazi ().

Okwangoku, xa zithosiwe zine-GI ephezulu kakhulu.

Nangona ixabiso le-GI lingahluka, iitapile ezixutywe zaza zaqhotswa kwioyile yemifuno zihlala zine-GI ejikeleze i-76 (17).

Oku kubabeka kwinqanaba lekhekhe, idonathi, iimbotyi zejeli kunye newaffles (18, 19, 20).

I-GI yeebhatata iyahluka ngokusekwe kwindlela yokupheka. Ngelixa ukubilisa kunika ixabiso eliphantsi ukuya kwixabiso eliphakathi le-GI, ukosa, ukubhaka, kunye nokucoca konke kunika amaxabiso aphezulu e-GI.

Umgca wezantsi

Iitapile ezimnandi zinokuba nesalathiso esisezantsi, esiphakathi, okanye esiphakamileyo se-glycemic ngokuxhomekeke kwindlela ephekwe ngayo kwaye ilungiselelwe ngayo.

Iitapile ezibilisiweyo zichaphazela amanqanaba eswekile esegazini ngaphantsi kakhulu kunezinye iindidi, ezinje ngeefriji eziqhotsiweyo, ezosiweyo okanye ezibhakiweyo. Amaxesha amade abilayo anciphisa i-GI ngakumbi.

Ukuxhasa ulawulo olungcono lweswekile yegazi, kungcono ukhethe iindlela zokupheka ezisempilweni kwaye wonwabele ibhatata ngokumodareyitha.