Ngaphantsi kwenkcazo ye-glycemic ithetha amandla e-carbohydrate ukuphakamisa inqanaba leshukela legazi (inkqubo ebizwa ngokuba yi-hyperglycemia). I-hyperglycemia engaphezulu, i-index ye-glycemic index ye-carbohydrate equlethwe kule mveliso.
Isondlo se-glycemic index
Inkcazo ye-Glycemic yemveliso kufuneka ithathelwe ingqalelo kuyo nayiphi na ukutya okujolise ekulahlekelweni ubunzima okanye ekuphuculeni umzimba. Yintoni oyifunayo ukuba uyazi xa ulungiselela ukutya okunjalo? Ngobuninzi baloo nkcazo ye-glycemic, zonke i-carbohydrate zihlala zihlulwe zibe "zimbi" kwaye "zilungile."
Inkcazo ephezulu ye-glycemic ibonakala ngokuba yi-"bad" i-carbohydrates. Banoxanduva lomntu ogqithiseleyo kunye nomvakalelo wokukhathala okwenzela. I-carbohydrates "engalunganga ixhamla ngokukhawuleza umzimba kwaye inokuba nefuthe elingalindelekanga kwi-metabolism yethu.
Ukutya okulandelayo kubonakaliswe ngongoma ophezulu we-glycemic: i-pasta esuka kumgangatho ophezulu wokupaka, i-jam, i-melon, iibhanana, iibhotile, isonka esimhlophe esivela kumgubo ophezulu, isonka esiyi-grey, ilayisi ehlutshiwe, ingqolowa, ikhuki, iitapile abilisiwe, i-ts'oyilethi kwiitera, i-muesli, iswekile , i-corn flakes (popcorn), izaqathe, ubusi, iifatata ezihlambulukileyo, amazambane aphekiweyo, i-malt, i-glucose. Iinkcukacha ezingaphezulu - kwitheyibhile elingezantsi.
Inkcazo ephantsi ye-glycemic ine "entle" i-carbohydrate. Ekubunjweni kwabo, sifumana nenani elikhulu lamavithamini, i-saleral mineral and trace elements. "Iimpawu ze-carbohydrate" eziqhelekileyo ayinayo imiphumo emibi kwi-metabolism yethu. Ezi i-carbohydrates zithathwa nje ngomzimba, kwaye ngenxa yoko azikwazi ukukhuphula ukwanda okwenyuka kwinqanaba leswekile egazini. Ngokufanayo, basinika ukuvakalelwa kwexesha elide lokunciphisa, ukunciphisa indlala. Ngaloo ndlela, ukutya okubandakanya iimveliso kunye ne-index glycemic index, kuya kuba luncedo kakhulu kuthi.
Iingcombolo ezinomlinganiselo we-glycemic index zibandakanya: ama-mushroom, i-lemons, i-tomato, imifuno eluhlaza, i-soy, i-fructose, i-tsokolate emnyama ene-60% i-cocoa, iziqhamo ezinomqhamo ngaphandle kweshukela, izithelo ezitsha, isandi esitsha sesithelo ngaphandle kweshukela, isonka se-rye, i-chickpeas, i-lentils, iimbotyi ezomileyo, iimveliso zobisi, isonka esipheleleyo, iifesi ezinomileyo, ubhontshisi obombala, iimveliso ze-macaroni ezivela kumgubo ococekileyo, i-oat flakes, i-peas, irayisi ebomdaka, isinkwa esipheleleyo kunye ne-bran. Iimveliso ezingaphezulu zikwithebhile elingezantsi.
Ukutya kunye ne-index glycemic index - "bad" i-carbohydrates - akufuneki ukuthatha ngokufanayo kunye namafutha. Oku kuphazamisa ukuphazamiseka komzimba, kwaye inxalenye ebalulekileyo yamanqatha atshwayo igcinwe emzimbeni.
Ukuqinisekisa ukuba ukutya, okwakhiwe ngokwe-index glycemic, kuye kwaba yinkqubela phambili kuwe, nceda uqaphele ukuba amafutha ahlukeneyo ngamaqela amabini - izilwanyana kunye nemifuno. Ngelo xesha, kukho amafutha anyukisayo amanqanaba ethu e-cholesterol - okubizwa ngokuba ngamafutha azalisiweyo. Sihlangana nabo kwinyama enamafutha, iimveliso zokutshaya,
Kukho amafutha angabikho nxamnye nokubunjwa kwe-cholesterol. Zifumaneka kumaqanda, i-oyster kunye nenkukhu inyama ngaphandle kweekhumba. Leli qela liquka ioli yeentlanzi, ezinokunciphisa inani le-triglycerides egazini lethu, ngaloo ndlela livimba ukubonakala kwe-thrombi kwaye ikhusele intliziyo yethu.
Kwaye, ekugqibeleni, amanye amafutha anokunciphisa i-cholesterol. Amafutha afumaneka kuwo onke amafutha omhlaza. Iimpawu ze-carbohydrate ezintle, ezibonakaliswe ngoluhlu lwe-glycemic low, luncedo ukudibanisa kunye namafutha amabini amabini okugqibela.