Ukukhuluma nabantu ababukele lokho abakudlayo, leli gama liyinhlawulo ye-glycemic. Siphinde sizwe ngokuqukethwe okuphansi nokuphezulu. Mayelana naye futhi ukhulume namuhla.
Inkomba ye-glycemic iyindlela yokuphendula ishukela okwamanje egazini ekudleni okuhlukahlukene. Ngamanye amazwi, yinkomba ekhomba ukushintshashintsha kokubunjwa kweglucose egazini. Ngakho-ke, inani eliphakeme le-glycemic, i-insulin ekhishwa kakhulu, ehlisa izinga likashukela egazini futhi ithumela ama-carbohydrate adliwe ezitolo ezinamafutha, okuyinto kithi engamukeleki. Ngakho-ke, sizohlaziya ukuthi yimiphi imikhiqizo okufanele inikezwe, futhi ngubani ozodinga ukumemezela ukukhwabanisa.
I-carbohydrate ene-high glycemic index
Kudingeka sikhathazeke ngama-carbohydrates ngenani eliphakeme le-glycemic, ikakhulukazi kubantu abahlukunyezwa yi-insulin. "Phezulu" kuthiwa yi-index glycemic engaphezu kwengu-70, "medium" kusuka ku-45 kuya ku-65, futhi "ephansi" - engekho kuka-39. Ushukela, izithelo ezinomsoco, isinkwa esimhlophe, amaqebelengwane, nobusi yilo mkhiqizo odinga ukwesatshwa. Emva kwakho konke, wonke umuntu uyazi ukuthi uma udla ngokwengeziwe ama-sweet, uma uthanda kakhulu. Lokhu sekuyisikhathi eside kuboniswa udokotela odumile weBoston Children's Hospital, uDavid Ludwig. Ngokusho kwengqondo yakhe, ngemuva kokuba adle ukudla nge-index ephakeme ye-glycemic, abantu abadlulayo badla ukudla okungaphezulu kuka-85% kunokudla uhla oluphansi lwe-glycemic.
I-carbohydrate ene-low glycemic index nayo iyasiza ngoba igcwele fiber ephezulu. Futhi lezi zinto ezintathu ezibaluleke kakhulu - ukuqiniswa kwesisindo, ukunciphisa ushukela egazini nokujwayelekile kokugaya ukudla kubalulekile (bheka itafula lama-carbohydrate ngenani eliphansi le-glycemic).
Ishukela esifanayo, inkomba ye-glycemic ephakathi kuka-80 kuya kwezingu-90 ayiyona into efiselekayo yokusetshenziswa kwansuku zonke. Hlola njalo ilebula emikhiqizo, futhi uma kubhekiswa ukuthi isithako sokuphela "-oz" kuyishukela. Okuhlukile yi-fructose, inkomba ye-glycemic engaphezu kuka-20. Ngokuvamile ngokuvamile ithathelwa ushukela.
Kungcono ukunikeza okuthandayo imifino nezithelo nge index low glycemic. Ukuhlukahluka akukona okuningi, kodwa siyakhathalela isibalo sethu nempilo yethu. Ukukhanya okuhlaza ku-cherry, i-grapefruit, i-lentile, ubhontshisi, ilamula, utamatisi. Yilo mkhiqizo nge-index yabo ye-glycemic ebizwa kancane kancane futhi ingakwazi ukugcwalisa ngokwanele izimpahla zomzimba zomzimba isikhathi eside. Into esemqoka, qaphela ama-apinapula, amagilebhisi, ummbila kanye ne-ikhabethe, bane-GI ezingeni ne-ushukela.
Izitshalo ekudleni nazo zibalulekile. Kodwa okusanhlamvu yizinhlamvu zembewu, ngakho lapha nathi sikhetha izinketho. Ngakho-ke, inkomba ye-glycemic ye-okusanhlamvu iyahlukahluka kusuka ku-20 kuya ku-90. "Okuphephile" kakhulu kwe-glycemia yi-porridge, kuphela engu-20, elandelwa i-millet 40-50, ama-oats 55-65, ama-corn 70, nama-muesli kusuka ku-75 kuya ku-85.
Amamenyu ane index low glycemic
Ithebula libala uhlu oluhluke kakhulu lwemikhiqizo enama-GI aphansi, futhi, ngokuwasebenzisa, ungahlukanisa ukudla kwakho. Izindlela zokupheka eziningana zichazwe ngezansi.
- I-Casserole esuka kuma-courgettes ama-servings ayisithupha. Izithako: 2 zucchini, amaqanda amathathu, 3 tbsp. izinkezo ze-bran, u-anyanisi, uhhafu wezinyosi ezinama-marinated, izinongo, isipuni 1 se-apula cider uviniga. Ukulungiselela: amakhowe ngesigamu sehora ngeviniga. I-grate ye-Zucchini ku-grater enkulu futhi, ngokucindezela ijusi, kuhlanganise nama-mushroom. Lapho, futhi, nquma anyanisi oqoshiwe,
bran, izinongo namaqanda. Faka futhi ugwedle i-microwave imizuzu engu-15-18 - Dish kusuka ebhali (perlotto). Izithako: u-0.5 kg webhali lensiza, anyanisi, isigamu seglasi lewayini elimhlophe elimhlophe, 1.5 l amanzi ashisayo, 1.5 tbsp. izinkezo ze-utamatisi unamathela, usawoti, pepper, imifino. Ukulungiselela: cwilisa i-hareyi amahora angu-10, bese ugeza kahle. Fry the anyanisi oqoshiwe, faka ibhali bese ugcwalisa iwayini. Emva kokuphuma kwawo, engeza ihlanjululwe ngamanzi we-tomato unamathele. Ukulungiselela okungaphezulu kwehora. Ungakhohlwa ukuyigcwalisa ngamakhambi nezinongo ngemuva kokuba isidlo sikulungele.