Inkcazo ye-Glycemic ibonakalisa ukwanda kwentshukela yegazi emva kokusetyenziswa kwemveliso ethile. Esi sahlulo sinokuqala ukusuka kwi-0 ukuya ku-100, kuba isalathisi se - glycemic yinto nayiphi na imveliso ifaniswa neempendulo kwigazi kwi-glucose ecocekileyo, i-GI eyi-100.
Umzimba uzama ukunciphisa ushukela wegazi, ngoko xa uphuma, i-insulin ikhutshwa. Ukusetyenziswa ngokugqithiseleyo kokutya ngesalathisi esiphezulu se-glycemic kwisondlo ngumhlaba ongcono kakhulu wokuphuhlisa uhlobo lwesifo sikashukela.
Kutheni i-GI ithembele?
Imveliso enomxholo ophezulu we-carbohydrate ayinaso isalathisi esiphezulu se-glycemic. Ngokomzekelo, kwilayisi elimhlophe eligqityiweyo, i-GI iyancipha kuneyona irayisi ephucukileyo emfutshane.
Inkcazo ye-glycemic incike kwizinto ezininzi:
- Indlela yokupheka - ukutya okutshitshiswa nge-thermally kuhlale kunamaxabiso aphezulu e-GI kunemifanekiso eqingqiweyo;
- uhlobo lwe-carbohydrates - i-monosaccharides ibe ne-GI ephezulu, i-polysaccharides-ephantsi;
- inani le-fiber - i-fiber ngaphezulu kwimveliso, i-GI yayo yezantsi (i-fiber eqhekezayo iyanciphisa ukutyunjwa kweswekile, ngoko ke inkcazo egazini iya kuphakama kancane);
- Amaninzi kunye neeprotheni eziqulethwe kwimveliso, phantsi kwe-GI yayo.
Ukongezelela, ukutya okunamazinga aphezulu aseglycemic akuzona zonke i-monosaccharides. I-Sucrose ithinta i-glucose egazini, kunye ne-fructose-no. Okumangalisa kukuba, i-lactose (ushukela wobisi) unama-GI aphezulu kune-fructose.
Isiganga se-GI sichaphazelekile nangendlela isonka senziwe ngayo. Ukuba isetyenziswe ixesha elide, i-GI yayingaphantsi kovavanyo lokukhula ngokukhawuleza.
Ukutya okunomsoco kunye ne-acidic kuthintela i-GI yokutya okudliwe nayo. Ngoko, ukunambitha okumuncu (ijusi yemidimu okanye iviniga kwi salads) iyanciphisa i-GI, njengoko ukutya kukunyuka kakhulu. Kodwa ityuwa ikhawuleza ukutyalwa kweentlanzi kunye nokwandisa i-GI.
Iintyatyambo ezineenkcukacha eziphezulu ze-glycemic index zingaba nezifana zazo ne-GI ephantsi. Ukuvuthwa kwesiqhamo, i-GI yayo phezulu. Okokuthi, ukuba uthatha umzekelo wezona ziqhamo "eziphezulu" -bhanana, kufuneka ukhethe izityalo ezincinci, eziluhlaza.
Ukwabiwa kweGI
Inkcazo yeGlycemic ingaba iphantsi, iphakathi kunye nephakamileyo:
- I-GI ephantsi-ukuya kwi-40;
- Umyinge we-GI ukuya kwi-70;
- I-GI ephezulu - ukususela kuma-70.
I-GI ibaluleke ngokukhethekileyo kwiindidi ezimbini zabantu - isifo sikashukela kunye nabadlali. Abantu abanesifo sikashukela baphoqeleka ukuba babe yingcali kwintsimi ye-carbohydrates. Okwangoku kubonakaliswe ukuba izinto ezi-2 z. ushukela nangomhla abangawufumana. Kwaye ukusetyenziswa kwamatatate, isonka esimhlophe, irayisi ene-GI ephezulu inobungozi ngaphezu kokunyuselwa kwi-oatmeal.
Abadlali bebhola baneenkqubo zabo zokutya. I-GI ichaphazela ngqo amandla, ukunyamezela, ukukhula kwemisipha. Ngaphambi kokuzilolonga, kufuneka udle ukutya nge-GI ephantsi. Oku kuya kukwandisa ukunyamezela kunye nokunika amandla onke ubude boqeqesho, kodwa emva kokuba uqeqesho luphelile, kufuneka ugcwalise ukulahleka kwamandla kunye nemveliso eneGI ephezulu.
Kule meko, ngeemveliso ezinomlinganiselo ophezulu we-glycemic index, kufuneka uqaphele kakhulu. Ukugqithisa, unokongeza ngokulula
Ngexesha elifanayo, iimveliso ezine-GI ezisezantsi zingasebenzi kangangoko kwimidlalo. Enyanisweni, zizalise amandla ngamandla ixesha elide, kodwa unganikeli loo ntlawulo ephosakeleyo ephuma ekukhululweni kweswekile egazini xa ichitha iGI ephezulu. Nangona kunjalo, isalathisi esincinane se-glycemic sinokubaluleka kakhulu kulabo abalahlekelwa isisindo - nguye ophelisa isondlo , i-agent causative yinto eqhubekayo yokuvelisa i-insulin, ihamba kunye neibhobho zomshukela eziphambene negazi.