Uyazi ukuba zonke ukutya ziqulethe i-calorie yazo. Ukongezelela, kukho esinye isibonakaliso esibalulekileyo ekufuneka siqwalaselwe xa sikhetha ukutya okunempilo, okunempilo - inkcazo ye - glycemic (GI). Kukho ukutya okunomlinganiselo ophezulu kunye nezantsi we-glycemic index. Okokuqala, ukungena emzimbeni, ngokukhawuleza kucutshungulwa, ukuphakamisa izinga leswekile kwigazi. Oku kwakhona, kunika umqondiso kwi-pancreas yokukhululwa kwe-hormone insulin, leyo iphinda isebenzise ngokukhawuleza amandla angasetshenzisiweyo. Yiyo indlela engaphantsi kwefowuni ifomu kumacala kunye nesisu. Okokuqala, i-GI ephezulu ijongwa kwiimveliso ezicebile kwisitashi kunye noshukela: iimpahla ezityiweyo, iigwele, isonka esimhlophe, i-muesli, i-chips kunye nezinye i-carbohydrate elula.
Ngokungafaniyo uziphatha ngokuthe kratya iimveliso zokutya kunye nesalathisi esiphezulu se-glycemic. Ziye zenziwa ngumzimba ngokukhawuleza, ngoko, ushukela egazini alunyuli, kwaye ngoko ke i-insulin ayikwazi ukuhlehlisa nayiphi na into. Ukuze ukhethe ukutya okunomdla kakhulu, kufuneka ukwazi ukuba yeyiphi iqulethe i-carbohydrate ekhawulezayo, kwaye iyancipha. Ukuyeka izinto ezilula, ngokulula kalula i-carbohydrates inceda ukukhusela isifo sikashukela, ukukhuluphala kunye nezinye izifo ezibi. Isizathu kukuba isantya esiphakamileyo esiphathekayo egazini kubangelwa ukugqoka kwangaphambili kwezitho kunye nezicubu kuwo wonke umzimba, ngezinye izihlandlo zifumana iimiphumo ezingenakwenzeka.
Yikuphi ukutya okunomlinganiselo ophantsi we-glycemic index?
Ukugxininisa kwi-GI, awukwazi nje ukunciphisa ingozi yezifo ezininzi, kodwa unganciphisa umzimba. Nangona kunjalo, ukuba awunakulungelekiyo ukubala ukusebenza komkhiqizo, kwanele ukugcina imithetho embalwa elula:
- Yidla imifuno eninzi kunye neziqhamo . Kwiintlobo ezininzi zeziqhamo kunye nemifuno yemifuno (kunye nemida engavumelekanga) iqulethe inani elincinci lama-carbohydrates. Ukongeza, isabelo esibalulekileyo seswekile kwisiqhamo senziwa ngesimo se-fructose, esingasondisi ushukela egazini.
- Ukunciphisa ukusetyenziswa kwemifuno yezityalo . Iipatates, i-parsnip kunye nezinye izityalo zengcambu zizityebi kwi-starch, ezitshiswa ngokukhawuleza kunokuba ushukela oqhelekileyo. Lo mgaqo awusebenzi kwiidroti, eziqulethe i-fiber ezininzi, ezinciphisa i-GI yazo.
- Khetha ngokukhethekileyo iimveliso ezinomxholo ophezulu we-polysaccharides . Akuyimfuneko ukunqabela isonka kunye nokupheka, kunele ukhethe ezo zinto ezenziwe kwimizi epheleleyo. Kuyafana okufanayo ngedatha. Eyona nto iluncedo kubo yile ngqolowa ye-durum.
- Nika ukhetho kwifiber . Kukulungele ukusebenzisa i- fiber enesisombululo, ephucula inkqubo yokugaya. Kufunyenwe phantse yonke imveliso ye-cornume-legume, imifuno entsha, ii-apula ezihlaza kunye nama-berries amaninzi. Ukubeka phambili kwimveliso enjalo, awukwazi ukuxhalabisa nge-cholesterol, njengoko i-fiber iyakwazi ukuyifumana, ihambahamba kwindlela yokutya.
- Ziyeke ukutya okumnandi . Kakade, akukho mfuneko ukuba ulahleke ngokupheleleyo, kodwa zama
uyidla ngokungenqabile kangangoko kunokwenzeka, ukhetha iintlobo zendalo zemvelo: ubusi, i-kozinaki, i-halva, i-jelly jelly, njl njl.
Njengoko ubona, uluhlu lwemveliso equkethe i-carbohydrate kunye nesalathisi esincinane se-glycemic inkulu kwaye ihluka. Isiphetho seengcali asiyikho nto: ukukhetha "i-good" i-carbohydrates, awuyikukrazula kuphela imveliso ngeekhalori ezingenanto, kodwa unokuphumelela ukulwa nemingcipheko emininzi kakhulu kwimpilo nakubalo. Ukuba udla ukutya nge-index ephantsi ye-glycemic, nokuba ukutya kunokulungiswa kwesisindo akuyi kuyadingeka. Umzimba ngokwawo uza kuqala ukutshatyalalisa iindawo zokugcina iinkunkuma eziye zacinywa.