Ukuthetha nabantu ababukele oko badlayo, eli gama liyi-glycemic index. Siyakuva kwakhona ngomxholo wayo ophantsi kunye ophezulu. Ngaye kwaye uthethe namhlanje.
Inkcazo ye-glycemic yindlela yokuphendula iswekile ekhoyo kwigazi ukuya kwiindawo ezahlukeneyo zokutya. Ngamanye amagama, yikhombisi ebonisa ukuguquka kwendlela yokwenza i-glucose egazini. Ngoko ke, i-index ye-glycemic, i-insulin ekhutshwa ngakumbi, eyenza ihlise izinga leshukela egazini kwaye ithumela i-carbohydrate edliweyo kwiivenkile ze-fat, ezingasamkelekanga kuthi. Ngoko ke, siya kuhlalutya ukuba yiyiphi imveliso ekufuneka inike ngayo, kwaye ngubani na oya kuthi afune ukuvakalisa ukutshatyalaliswa.
I-carbohydrate eneenkcukacha eziphezulu ze-glycemic index
Sidinga ukuxhalabisa malunga ne-carbohydrates nge-index glycemic index, ingakumbi kubantu abanesifo sokungenwa kwemisipha. "Uphakamileyo" ubizwa ngokuba yi-glycemic index engaphezu kwama-70, "iphakathi" ukusuka kwi-45 ukuya kuma-65, kwaye "iphantsi" - ayikho ngaphaya kwe-39. Iishukela, izithelo ezaneleyo, isonka esimhlophe, iigwele kunye nobusi yizo ezo mveliso ezifunekayo. Emva koko, wonk 'ubani uyazi ukuba xa uchitha ukutya okumnandi, xa ufuna. Oku kuye kwaboniswa ixesha elide ngugqirha odumile weZibhedlele zeBoston Children, uDavid Ludwig. Ngokutsho kwengcamango yakhe, emva kokufumana ukutya nge-index glycemic index, abantu abagqithiseleyo badla ukutya okungama-85% ngaphezu kokutya kwesalathisi se-glycemic ephantsi.
I-carbohydrates ne-index ephantsi ye-glycemic iyanceda ngenxa yokuba zizityebi kwi-fiber ephezulu. Kwaye izinto ezintathu ezibaluleke kakhulu-ukuzinza kwesisindo, ukunciphisa ushukela egazini kunye nokuqheleka kokutyalwa kwamanzi kubalulekile (jonga itafile ze-carbohydrates kunye ne-index glycemic index).
Ishukela esifanayo, isalathisi esiswini esivela kuma-80 ukuya kuma-90 asinqwenela ukusetyenziswa kwansuku zonke. Njalo qwalasela iilebula kwimveliso, kwaye ukuba kukho ikhankanywe isithako kunye nokuphela "-oz" iswekile. I-exception yi-fructose, isalathisi se-glycemic esingekho ngaphantsi kwama-20 kakhulu.
Kungcono ukukhetha imifuno kunye neziqhamo nge-index ye-glycemic index. Ukwahlukahlukana akuninzi, kodwa siyakhathalela umzekelo wethu kunye nempilo. Ukukhanya okuluhlaza kwi-cherry, i-grapefruit, i-lentils, iimbotyi, i-lemon, utamatisi. Yiyo le mveliso kunye ne-index glycemic ye-glycemic index ehlonywe ngokukhawuleza kwaye ingakwazi ukuzalisa ngokwaneleyo izibonelelo zamandla omzimba ixesha elide. Into ephambili, qaphela iipinapali, iidiliya, ingqolowa kunye ne-ikhabethe, zine-GI kwinqanaba leswekile.
Iingqolowa ekudleni nazo zibalulekile. Kodwa ingqolowa yintsimi yembewu, ngoko nantsi sikhetha ukhetho. Ngoko-ke, isalathisi se-glycemic of grain isuka kwi-20 ukuya kwe-90. "Ininzi ephephile" ye-glycemia yiphuloji, kuphela i-20, elandelwa yimallet 40-50, ii-oats 55-65, ingqolowa 70, kunye ne-muesli ukusuka ku-75 ukuya ku-85.
Iimenyu ezinomlinganiselo ophantsi we-glycemic index
Itheyibhile iluhlu uluhlu oluthile lweemveliso ezinama-GI aphantsi, kwaye, ngokuzisebenzisa, unokunciphisa ukutya kwakho. Iindlela zokupheka ezininzi zichazwe ngezantsi.
- I-Casserole kwi-curgettes yee-servings ezintandathu. Izithako: 2 zucchini, amaqanda ama-3, i-3 tbsp. iipuni ze-bran, i-anyanisi, isiqingatha seminwe yamanzi e-marinate, iziqholo, i-1 teaspoon ye-aple cider viniga. Ukulungiselela: ama-mushroom ngesigamu seyure kunye neviniga. I-Zucchini isonga kwi-grater enkulu kwaye, ngokucoca iJusi, udibanise nama-mushroom. Kulapho, ncoma i-anyanisi eqoshiwe,
i-bran, iziqholo namaqanda. Gxuma kwaye ugubungele i-microwave imizuzu eyi-15-18 - Dish kusuka kwibhali (perlotto). Izithako: 0,5 kg yearley ye-pearl, i-anyanisi, isiqingatha seglasi lewayini elimhlophe, i-1.5 l yamanzi ashushu, i-1.5 tbsp. iipuni ze-tomato unamathisele, ityuwa, i-pepper, imifino. Ukulungiselela: cwina i-hareyi ngeeyure ezili-10, uze uhlambulule kakuhle. Fry u-anyanisi ococekileyo, ubeke ibhali uze uzele iwayini. Emva kokuphuma kwawo, yongeza ihlanjululwe ngamanzi omnatha wetamatato. Ukulungiselela okungaphezulu kweyure. Ungalibali ukuwuzalisa ngemifuno kunye neengongo emva kokuba isidlo silungile.