Uyazi kakade ukuthi zonke izinto zokudla zinokuqukethwe kwekhalori. Ngaphezu kwalokho, kunesinye isibonakaliso esibalulekile okumelwe sicatshangelwe uma ukhetha ukudla okunempilo, okunempilo - inkomba ye-glycemic (GI). Kukhona ukudla okunomqondo ophezulu futhi ophansi we-glycemic. Okokuqala, ukungena emzimbeni, kweso kweso, ukukhulisa izinga leshukela egazini. Lokhu, kunalokho, kunikeza isignali kuma-pancreas okukhululwa kwe-hormone insulin, ephinde iphinde isebenzise amandla angasetshenzisiwe abe ngamafutha. Lona indlela amafolda angaphezu kweqile ezinhlangothini nasesisu. Okokuqala, i-GI ephezulu ibonakala emikhiqizo ecebile isitashi kanye noshukela: izimpahla ezibhaka, amaqebelengwane, isinkwa esimhlophe, ama-muesli, ama-chips namanye ama-carbohydrate alula.
Ngokungafani ukuphatha imikhiqizo yokudla ngenani eliphansi le-glycemic. Zisetshenziswa ngomzimba kancane kancane, ngakho-ke, ushukela egazini akwenyuka, ngakho-ke i-insulin ayikwazi ukuhlehlisa noma yini. Ukuze ukhethe ukudla okuwusizo kakhulu, udinga ukwazi ukuthi yiyiphi iqukethe ama-carbohydrate asheshayo, futhi aphuza. Ukushiya i-carbohydrate elula, elula kalula, kusiza ukuvimbela isifo sikashukela, ukukhuluphala nezinye izifo ezimbi. Isizathu siwukuthi izinga eliphakeme njalo likashukela egazini lidala ukugqoka isikhathi eside kwezitho kanye nezicubu kuwo wonke umzimba, ngezinye izikhathi ezithola imiphumela engaphenduki.
Yikuphi ukudla okunenkomba ephansi ye-glycemic?
Ukugxila ku-GI, awukwazi nje ukunciphisa ingozi yezifo eziningi, kodwa futhi ulahlekelwe isisindo. Kodwa-ke, uma ungakhululekile isikhathi ngasinye ukubala ukusebenza komkhiqizo, kwanele ukugcina imithetho embalwa elula:
- Yidla imifino nezithelo eziningi . Ezinhlobonhlobo zemikhiqizo yezithelo nemifino (ngehlukile okungavamile) iqukethe inani elincane kakhulu lama-carbohydrate. Ngaphezu kwalokho, ingxenye ebalulekile yeshukela esithelweni ihlinzekwa ngesimo se-fructose, esingashuki ushukela egazini.
- Nciphisa ukusetshenziswa kwemifino yezimpande . Amazambane, ama-parsnip kanye nezinye izitshalo zempande zicebile ngesitashi, okugaywe ngokushesha kunoshukela ovamile. Lo mthetho awusebenzi ezinqotweni, eziqukethe i-fiber eminingi, ehlisa i-GI yayo.
- Khetha ngokukhethekile imikhiqizo enokuqukethwe okuphezulu kwe-polysaccharides . Akudingekile ukwenqaba isinkwa nokubhaka, okwanele ukukhetha lezo ezenziwe ngokudla okuphelele. Okufanayo kungashiwo nge-pasta. Okuwusizo kakhulu kubo kungukukolweni kakade.
- Yenza okuthandwa yi-fiber . Kungcono ukusebenzisa i- fibre e- soluble, ehlisa inqubo yokugaya. Itholakala cishe yonke imikhiqizo ye-grain-legume, imifino esisha, ama-apula aluhlaza kanye namajikijolo amaningi. Ukubeka kuqala imikhiqizo enjalo, awukwazi ukukhathazeka nge-cholesterol, njengoba i-fiber iyakwazi ukuyithatha, ihamba ngokuhamba kwegciwane.
- Gwema ukudla okumnandi . Yiqiniso, akudingekile ukuba ushiye ngokuphelele amahle, kodwa zama
yidla njengokungavamile ngangokunokwenzeka, ukhethe izinhlobo zemvelo eziningi: uju, kozinaki, i-halva, i-berry jelly, njll.
Njengoba ungabona, uhlu lwemikhiqizo equkethe ama-carbohydrate ngenani eliphansi le-glycemic likhulu kakhulu futhi lihlukahlukene. Isiphetho sophiko singenangqondo: ukukhetha "amahle" ama-carbohydrate, ngeke nje ulahle imikhiqizo ngamakhalori angenalutho, kodwa ungaphumelela ukulwa nezinsongo ezinkulu kakhulu ezempilo nakubantu. Uma udla ukudla nge index low glycemic, ngisho nokudla ukulungisa isisindo ngeke kudingeke. Umzimba ngokwawo uzoqala ukudla ama-fat reserves ayeke waqedwa.