Inkomba ye-glycemic ibonisa ukwanda kwe-ushukela wegazi ngemva kokusetshenziswa komkhiqizo onikeziwe. Le nkomba ingaba kusuka ku-0 kuya ku-100, ngoba inkomba ye - glycemic yanoma imuphi umkhiqizo iqhathaniswa nempendulo egazini e-glucose ehlanzekile, i-GI eyi-100.
Umzimba uzama ukwehlisa ushukela wegazi, ngakho uma uvela, i-insulini ikhishwa. Ukusetshenziswa ngokweqile kokudla okunomqondo ophezulu we-glycemic ekudleni kuyinhlabathi engcono kakhulu ekuthuthukiseni uhlobo lwesibili sikashukela.
Kungani i-GI ithembele?
Imikhiqizo enokuqukethwe kwe-carbohydrate ephezulu ayinayo njalo inkomba ephezulu ye-glycemic. Isibonelo, elayisi elimhlophe elimhlophe, i-GI iphansi kunobisikazi obusika obusika obusika obufushane.
Inkomba ye-glycemic incike ezintweni eziningana:
- Indlela yokupheka - ukudla okusetshenziselwa ukushisa nge-thermally njalo kunamagugu aphezulu we-GI kunama-analogs aluhlaza;
- uhlobo lwe-carbohydrate - i-monosaccharides ibe ne-GI ephakeme, i-polysaccharides - ephansi;
- inani le-fiber - i-fibre ngaphezulu emkhiqizo, ukwehlisa i-GI yayo (i-fiber eyamaqanda inciphise ukukhipha ushukela, ngakho-ke indebe egazini izovuka kancane kancane);
- Amafutha amaningi namaprotheni aqukethwe kulo mkhiqizo, i-GI yayo ephansi.
Ngaphezu kwalokho, ukudla okunamazinga aphezulu okuglycemic akuwona wonke ama-monosaccharides. I-sucrose ithinta i-glucose egazini, futhi i-fructose - cha. Okumangalisa ukuthi, i-lactose (ushukela lobisi) unomGI ophakeme kune-fructose.
I-degree ye-GI ithintekile ngisho nangendlela isinkwa sibhekwa ngayo. Uma kusetshenziselwa ukuvuthwa okude isikhathi eside, i-GI yayizoba ngaphansi kune-test ekhula ngokushesha.
Ukudla okusawoti kanye no-acidic kuthinta i-GI yokudla okudliwe nayo. Ngakho-ke, ukunambitheka okumuncu (ijusi kalamula noma uviniga emasaladi) kunciphisa i-GI, njengoba ukudla kudonsa kancane kancane. Kodwa usawoti uyasheshisa ukugaya kwezintwana futhi kwandisa i-GI.
Izithelo ezine-high glycemic index zingase zibe nezithombe zazo ezifanayo ne-GI ephansi. Lapho zivuthiwe izithelo, i-GI yayo iphakeme. Okusho ukuthi, uma uthatha isithelo sezithelo eziningi kakhulu - i-banana, kufanele ukhethe izithelo ezincane ezivuthiwe, eziluhlaza okwesibhakabhaka.
Ukuhlukaniswa kwe-GI
Inkomba ye-glycemic ingaba ephansi, ephakathi nephezulu:
- I-GI ephansi-kuze kufike ku-40;
- isilinganiso GI - kufika ku-70;
- I-GI ephakeme - kusuka ku-70.
I-GI ibaluleke ikakhulukazi kwizigaba ezimbili zabantu - isifo sikashukela nesimidlalo. Abantu abanesifo sikashukela baphoqeleka ukuba babe ochwepheshe emkhakheni we-carbohydrate. Phakathi naleso sikhathi kubonakala ukuthi izinto ezingu-2 l. ushukela ngisho nosuku abakwazi ukulikhokhela. Futhi ukusetshenziswa kwamazambane, isinkwa esimhlophe, irayisi ene-GI ephakeme kunomonakalo okwedlula ukwengezwa kwe-spoonful ushukela ku-oatmeal.
Abagijimi banesimiso sabo sokudla. I-GI ithinta ngokuqondile amandla, ukukhuthazela, ukukhula kwemisipha. Ngaphambi kokuzivocavoca, kufanele udle ukudla nge-GI ephansi. Lokhu kuzokwandisa ukukhuthazela nokunikeza amandla wonke isikhathi sokuqeqeshwa, kodwa emva kokuqeqesha sekuphelile, udinga ukugcwalisa ukulahlekelwa kwamandla ngemikhiqizo ene-GI ephakeme.
Kulesi simo, ngemikhiqizo enesibalo esiphezulu se-glycemic, kumele uqaphele kakhulu. Ukunqoba, ungangeza kalula
Ngesikhathi esifanayo, imikhiqizo ene-GI encane ayisebenzise kangako ezemidlalo. Yiqiniso, zigcwala amandla isikhathi eside, kepha unganikeli lokho okuhlaselayo okuvela ekukhululweni kweshukela ukuya egazini lapho kudla i-GI ephakeme. Kodwa-ke, inkomba ephansi ye-glycemic iyasiza kakhulu kulabo abalahlekelwa isisindo - yilowo ovimbela ukudla , i-agent causative okungukukhiqiza okuqhubekayo kwe-insulini, ephelezelwa amabhomu ashukela ashisayo egazini.