Ngaphansi kwe-index glycemic kusho ikhono le-carbohydrate ukuphakamisa izinga lokushukela egazini (inqubo okuthiwa yi-hyperglycemia). I-hyperglycemia engaphezulu, inani elikhulu le-glycemic ye-carbohydrate equkethwe kule mikhiqizo.
Ukudla okunomthelela we-glycemic index
Inkomba yemikhiqizo ye-glycemic kufanele ihlolwe kunoma yikuphi ukudla okuhloswe ukulahlekelwa isisindo noma ukuthuthukisa umzimba. Yini okudingeka ukwazi uma ulungiselela ukudla okunjalo? Ngokwezinga lombhalo walo we-glycemic, wonke ama-carbohydrate ngokuvamile ahlukaniswe "okubi" futhi "okuhle."
Inkomba ephezulu ye-glycemic ibonakala yi-carbohydrate okuthiwa "kubi". Bayibophezele umuntu oweqile ngokweqile futhi umuzwa wokukhathala okumcindezelayo. I-carbohydrate engalungile isheshe iminywe ngumzimba futhi ingaba nethonya elingalindelekile emetabolism yethu.
Ukudla okulandelayo kuhlukaniswa ngophawu oluphakeme lwe-glycemic: i-pasta esuka kufulawa ophezulu, u-jam, i-melon, ubhanana, ubhontshisi, isinkwa esimhlophe esivela kufulawa ophezulu, isinkwa esimhlophe, ilayisi ehlutshiwe, ummbila, amakhukhi, amazambane abilisiwe, ushokoledi emathini, i-muesli, ushukela , i-corncorn (ama-popcorn), izaqathe, uju, amazambane ahlambulukile, amazambane abhakiwe, i-malt, i-glucose. Imininingwane eminingi - etafuleni elingezansi.
Inkomba ephansi ye-glycemic ine "carbohydrates" enhle. Ekubunjweni kwawo, sithola nenani elikhulu lamavithamini, usawoti wamaminerali kanye nezici zokulandelela. I-carbohydrates "emihle" cishe ayinayo umthelela omubi ekusebenziseni kwethu umzimba. Lezi-carbohydrate zithathwe kancane kancane emzimbeni, ngakho-ke azikwazi ukuvusa ukwanda okukhulu kwezinga leshukela egazini. Ngokufanayo, basinika umuzwa omude we-satiety, ukunciphisa umuzwa wendlala. Ngakho-ke, ukudla okufaka imikhiqizo nge-low glycemic index, kuyoba usizo kakhulu kithi.
Imikhiqizo ene-index ye-glycemic encishisiwe ifaka phakathi: amakhowe, ulamula, utamatisi, imifino eluhlaza, isobho, i-fructose, ushokoledi omnyama onama-60% i-cocoa, izithelo zamathinini ezingenayo ushukela, izithelo ezintsha, isiphuzo sesithelo esisha ngaphandle kweshukela, isinkwa se-rye, ama-chickpeas, i-lentils, ubhontshisi owomileyo, imikhiqizo yobisi, isinkwa esiphelele, i-peas eyomile, ubhontshisi obombala, imikhiqizo ye-macaroni kusuka kufulawa omningi, i-oat flakes, i-peas, irayisi ensundu, isinkwa esiphelele ne-bran. Imikhiqizo eningi isendlini engezansi.
Ukudla okunomqondo ophezulu we-glycemic - "ama-carbohydrate" amabi - akusizi ukuthatha kanyekanye ngamafutha. Lokhu kuphazamisa isifo somzimba, futhi ingxenye ebalulekile yamafutha adliwe agcinwe emzimbeni.
Ukuze uqiniseke ukuthi ukudla, okwakhiwe ngokwe-index glycemic, kuphumelele kakhulu kuwe, sicela uqaphele ukuthi amafutha ahlukaniswe ngamaqembu amabili - izilwane nemifino. Ngesikhathi esifanayo, kunamafutha akhula amazinga ethu we-cholesterol - okuthiwa amafutha agcwele. Sihlangana nabo emanzini amanoni, imikhiqizo yokubhema,
Kunezinhlobo ezingafani neze ukuhlobana kwe-cholesterol. Zitholakala emaqanda, ama-oyster nezinkukhu ngaphandle kwezikhumba. Iqembu elifanayo lihlanganisa amafutha wezinhlanzi, okunganciphisa inani le-triglycerides egazini lethu, ngaleyo ndlela ivimba ukubukeka kwe-thrombi nokuvikela inhliziyo yethu.
Futhi, ekugcineni, amanye amafutha anganciphisa i-cholesterol. Amafutha anjalo ayatholakala kuwo wonke amafutha omquba. I-carbohydrate emihle, ekhonjiswe ngenani eliphansi le-glycemic, kuyasiza ukuhlanganisa namafutha amaqembu amabili okugcina.