Isilumkiso: iimveliso kunye index high Glycemic!

Isibakala sokuba calories ezinjalo kunye nenombolo yabo ekutyeni kuchaphazela nani wethu yaziwa, ukuba asingabo bonke, ngoko abaninzi abantu. Ukuba ubukela otya ngayo, kukhokela indlela yokuphila esempilweni, uya ngokuqinisekileyo ingqalelo umgangatho, ubungakanani kunye calories wadla. Kodwa ngaba kwanele ukulawula ubunzima bakho? Kubonakala ukuba kwehle ubunzima linayo kuphela calories eziqulathwe kule ukutya, kodwa kwakhona isalathisi yayo Glycemic. On kukwabalulekile ukuba ukwazi ukwenza ekudleni kwakho ngendlela efanelekileyo. Yintoni na ukutya kunye index high Glycemic mabangezi okanye kuncitshiswe ukwenzela ukugcina inani ogqibeleleyo?

Owu, le ingininginikazi Glycemic index!

Okokuqala, kufuneka ukumelana nento yokuba index Glycemic (GI), yaye kutheni ebesoyika kangaka. Esi salathisi sibonisa indlela izinto ezithile ezichaphazela ukunyuka iswekile egazini. I GOP iphezulu i ngokukhawuleza ukutya zifunxe baza basenza glucose ecocekileyo. Ngenxa yokwanda okukhulu iswekile egazini kwenzeka. Intsalela ngayo ekhokelela kuseko yesibambiso okunamafutha. Kodwa kanye njengokuba ngokukhawuleza kwinqanaba uyehla kwaye kukho yimvakalelo yindlala. Wabuya ke badle ukudla index ephakamileyo Glycemic, nokwanela, yaye yonke into iyaphindwa kwisangqa. Injalo loo nto, yonke imihla, kukho cm ezongezelelekileyo kwandisa ubunzima. Ngakho kwi ilahleko, ngenxa enokuba sisidla, kuba becala, ukutya ephantsi-osidingayo. Kutheni le nto isenzeka?

Ukutya elisezantsi osidingayo- kunye GI eziphakamileyo: oko ilishwa!

Isalathisi Glycemic ayikho ngokomlinganiselo ngqo ukuya isiqulatho osidingayo kweemveliso. Kakade ke, itshokolethi bar okanye GI yephayi limnandi phezulu. Kodwa yintoni na wena ngawe iitapile okanye ikhabe? Abasakwazi nabungozi, ewe, phezu koko, ziluncedo kakhulu ukutya okunempilo. Ngaloo ndlela GOP ezi mveliso bakuluhlu lwezona titshala zifumana: 84 no-75 ngokulandelelanayo. Ngelo xesha, ngathi itshokolethi, eli nani 70, lo gama i-jam zonke 55. Ngaba ngoku uyasiqonda isizathu sokuba ukutya kakuhle, usenakho mkhulu? Esinye sezizathu - yokutya index eliphezulu Glycemic.

Tricks ngokuchasene index Glycemic

Yintoni ukwenza ntoni? Ngokwenene kufuneka bayeke ezinye izidlo ebonakala okunempilo zokutya ukusuka iziqhamo kunye nemifuno ukuba ukubuyisela esiqhelweni kwizidlo? Ngokuqinisekileyo akunjalo. Kunye namaqebengwana (GI = 70) ayikwazi indawo iminqathe (GI = 85), efuna ukunciphisa isalathiso Glycemic ukutya. Musa ukulibala ngazo zonke weevithamini, iiminerali kunye neemveliso zesondlo. Kubalulekile ukulungiselela lidibanise ukutya kakuhle. Ukusuka oku kuxhomeke ikakhulu ukuba ukutya eliphezulu Glycemic index, eliphakathi okanye ezisezantsi. Khumbula ezichaphazela indlela GI lokupheka. Okukhona phambili ukutya bayaboniswa bachazelwe kangangoko, kungona GI. Ngoko zama ukuba balungiselele elide, musa overcook kwaye nokugaya imifuno, ukutya okuziinkozo njalo njalo. Umzekelo, iitapile, nowezonkana ezisicaba ezingenagwele, ngendlela efanayo, kwaye kuya kuba luncedo GI ephantsi kwe neetapile ezicujiweyo. Enye ingongoma ebalulekileyo: intlanganisela ekunene. Ngoko ke, GI itshizi kunye apile (protein carbohydrate) iza kuba ngaphantsi kwe iziqhamo (ekudleni).

Cwangcisa izinto eziphambili kunye nokulungisa ukutya kukhetho

Nazi imithetho embalwa ekufuneka ilandelwe xa ufuna balance ekudleni kwakho. Nciphisa carbohydrate kunye index high Glycemic (iilekese, iikuki kunye nezinye iilekese), kwakunye iibhanana kunye iidiliya. Yitya iziqhamo kunye nemifuno, salads enxibe kunye namafutha omnquma. Ukupheka ngembiza bakhetha yokubhaka okanye eziqhumayo. I elikhulu wena narezhete iimveliso, kokukhona iinzuzo ziya kuba kubo. Ngokumalunga ukutya okuziinkozo kunye nokutya okuziinkozo, khetha ukolo kunokuba ukutya ukuzila. Ukuba ufuna ukwehlisa umzimba, ngoko ufuna uyilo ditety itafile yokutya index Glycemic ephantsi. Ningawufumana khona kwiiwebhusayithi ezahlukahlukeneyo, iincwadi kunye namaphephancwadi kwi isondlo (ngakumbi, kuba seswekile). Kulula ukuba ngokukhethwa izitya kunye neemveliso (based on yegazi) ukwenzela ukutya mihla le.

Amacandelo amathathu ezempilo kunye nobuhle

Ngoku uyazi ukuba ukutya kwakho kuxhomekeke nje kuphela luncedo kwayo nesiqulatho osidingayo, kodwa Glycemic index zokutya. Musa ukulibala malunga ngalinye leekhomponenti ezintathu imenyu esempilweni, uze ubunzima bakho baya kusoloko kuba umsebenzi oqhelekileyo - endulini, yaye eluswini, iinwele kunye nezikhonkwane - zikwimeko egqibeleleyo.