Gcwalisa uluhlu lwesalathiso sokutya se-glycemic
Umxholo
Isalathiso se-glycemic (GI) sihambelana nesantya apho ukutya okuqukethe ii-carbohydrate kukhuthaza ukwanda kwe-glycemia, oko kukuthi, kwinani leswekile egazini. Ukuchonga esi salathisi, ukongeza kwimali ye-carbohydrate, isantya esetyetyiswa kwaye sifunxwe naso siyathathelwa ingqalelo. Ukwazi isalathiso se-glycemic kubalulekile ukunceda ukulawula indlala, unxunguphalo, ukonyusa imvakalelo yokuhlutha kunye nokulawula inani leswekile egazini.
Isalathiso se-glycemic sivumela ulawulo olungcono lwesifo seswekile, ukunciphisa ubunzima ngokulula kwaye kubalulekile kwiimbaleki, kuba inika ulwazi malunga nokutya okunceda ukufumana amandla okanye ukubuyisa oovimba bamandla.
Itafile yesalathiso seGlycemic
Ixabiso lesalathiso sokutya alibalwanga ngokusekwe kwinxalenye, kodwa lihambelana nokuthelekiswa phakathi kwenani leecarbohydrate ezinokutya kunye nenani leswekile, ene-glycemic index eyi-100.
Ukutya okunesalathiso se-glycemic esingaphantsi kwama-55 kuthathwa njengesalathiso esiphantsi kwaye, ngokubanzi, kunempilo.Abo banesalathiso phakathi kwe-56 kunye ne-69 banesalathiso se-glycemic, kunye nokutya okunesalathiso se-glycemic esingaphezulu kwe-70 kuthathwa njenge-GI ephezulu, kwaye kuyacetyiswa ukuba kuthintelwe okanye kudliwe ngokumodareyitha.
Le tafile ilandelayo ibonisa ukutya okunesalathiso esisezantsi, esiphakathi kunye nesiphezulu se-glycemic esetyenziswa rhoqo ngabantu:
| Ukutya okune-Carbohydrate | ||
| I-GI ephantsi ≤ 55 | Umyinge we-IG 56-69 | Phezulu GI ≥ 70 |
| Zonke izonka zesidlo sakusasa se-Bran: 30 | Irayisi emdaka: 68 | Irayisi emhlophe: 73 |
| Oats: 54 | Umzala: 65 | Iziselo zeGatorade isotonic: 78 |
| Itshokholethi yobisi: 43 | Umgubo weCassava: 61 | Irayisi eqhekezayo: 87 |
| IiNoodles: 49 | Umgubo wengqolowa: 60 | I-Corn Flakes Ingqolowa yeCorn: 81 |
| Isonka esimdaka: 53 | Iipopcorn: 65 | Isonka esimhlophe: 75 |
| Umbona tortilla: 50 | Ifriji: 59 | UTapioca: 70 |
| Irhasi: 30 | UMuesli: 57 | Umbona: 85 |
| UFructose: 15 | Ingqolowa yesonka: 53 | IiTacos: 70 |
| - | Iipancake zasekhaya: 66 | Iswekile: 103 |
| Imifuno kunye nemidumba (ukuhlelwa ngokubanzi) | ||
| I-GI ephantsi ≤ 55 | Umyinge we-IG 56-69 | Phezulu GI ≥ 70 |
| Iimbotyi: 24 | Yam ebilisiweyo: 51 | Iitapile ezicujiweyo: 87 |
| Iilentile: 32 | Ithanga elibhakwe: 64 | Iitapile: 78 |
| Iminqathe ephekiweyo: 39 | Ibhanana eluhlaza: 55 | - |
| Isuphu yemifuno: 48 | Iitheniphu: 62 | - |
| Ingqolowa ephekiweyo: 52 | Iitapile ezicujiweyo: 61 | - |
| Iimbotyi zesoya eziphekiweyo: 20 | Ipea: 54 | - |
| Iminqathe egayiweyo eluhlaza: 35 | Iitapile zeetapile: 63 | - |
| Iibhatata ezibhakiweyo: 44 | Beet: 64 | - |
| Iziqhamo (ulwahlulo ngokubanzi) | ||
| I-GI ephantsi ≤ 55 | Umyinge we-IG 56-69 | Phezulu GI ≥ 70 |
| I-Apple: 36 | Kiwi: 58 | Ivatala: 76 |
| I-Strawberry: 40 | Papaya: 56 | - |
| Iorenji: 43 | Iipesika ngeesiraphu: 58 | - |
| Ijusi yeapile engenaswekile: 44 | Iphayinaphu: 59 | - |
| Ijusi yeorenji: 50 | Idiliya: 59 | - |
| IBhanana: 51 | Iitsheri: 63 | - |
| Umkhono: 51 | Ikhabe: 65 | - |
| IDamasko: 34 | Oomileyo: 64 | - |
| Ipesika: 28 | - | - |
| Ipere: 33 | - | - |
| Iiblueberries: 53 | - | - |
| Iiplums: 53 | - | - |
| Imbewu yeoyile (zonke zisezantsi GI) | - | |
| Amantongomane: 15 | Amantongomane e-Cashew: 25 | Amandongomane: 7 |
| Ubisi, ezinye izinto kunye nezinye iziselo (zonke ziphantsi kwe-GI) | ||
| Ubisi lweSoy: 34 | Ubisi olunamanzi amdaka: 37 | Iyogathi yendalo: 41 |
| Ubisi lonke: 39 | Ubisi olubilisiweyo: 46 | Iyogathi yendalo enolusu: 35 |
Kubalulekile ukuba ukhumbule ukuba kuya kufuneka utye ukutya okunesalathiso se-glycemic esezantsi ukuya kweliphakathi, kuba oku kunciphisa ukuveliswa kwamafutha, kwandisa ukutyeba kwaye kunciphisa indlala. Ngokumalunga nobungakanani bokutya ekufanele ukutyiwa, oku kuyakuxhomekeka kwiimfuno zomntu zemihla ngemihla, ke ngoko, kubalulekile ukuba ugqirha wezondlo athethwe naye ukuze enze uvavanyo lokutya okunesondlo ukuze akwazi ukubonisa okucetyiswayo. yitya imihla ngemihla. Jonga umzekelo wemenyu esezantsi ye-glycemic index.
Isalathiso seGlycemic yokutya kunye nokutya okugcweleyo
Isalathiso se-glycemic yokutya okupheleleyo yahlukile kwisalathiso se-glycemic yokutya okungafaniyo, njengaxa kugaywa ukutya, umxube wokutya ubangela iziphumo ezahlukeneyo kwiglucose yegazi. Ke, ukuba isidlo sityebile kwimithombo ye-carbohydrate, enje ngesonka, iifriji zaseFransi, isoda kunye ne-ayisi khrim, iya kuba namandla okunyusa iswekile yegazi, izise iziphumo ezibi zempilo njengokunyuka kwesisindo, i-cholesterol kunye ne-triglycerides.
Kwelinye icala, ukutya okulungeleleneyo nokwahlukeneyo, okuqulathe, umzekelo, irayisi, iimbotyi, isaladi, inyama kunye neoyile yomnquma, kuya kuba nesalathiso se-glycemic esezantsi kwaye kugcine iswekile yegazi izinzile, izise izibonelelo zempilo.
Ingcebiso elungileyo yokulinganisa ukutya kukusoloko kubandakanya ukutya okugcweleyo, iziqhamo, imifuno, amandongomane njengamantongomane kunye namandongomane, kunye nemithombo yeeprotein njengobisi, iyogathi, amaqanda nenyama.
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