Inkomba ye-Glycemic ye-buckwheat: ithebula

Indlela yokuphila enempilo iba ethandwa kakhulu. Ekuxhumaneni kwezenhlalo amakhulu amakhulu wezithombe ashiwo, lapho amantombazane athola khona ukudla okulungile futhi angenele ezemidlalo. Futhi wazi kanjani ukuthi yiziphi imikhiqizo ezilungile, futhi yiziphi ezizolimaza lesi sibalo? Ngokuvamile, inani le-caloric le-dish libalwe ngale njongo, kodwa njengoba kuvela, le datha ayanele ukwenza imenyu yansuku zonke efanelekayo. Muva nje, sekuvame ukubala inani lemikhiqizo ye-glycemic futhi, ngokusekelwe kulo, ukwakha ukudla kwabo. Namuhla i-heroine yethu isuke ibe yi-buckwheat evamile, abaningi abayibheka ngomkhiqizo wokudla. Sizocabangela inkomba ye-glycemic ye-buckwheat kuzinketho ezihlukahlukene zokupheka, okubaluleke kakhulu kulabo abalandela ukudla kwabo.

Iyini inkomba ye-glycemic yemikhiqizo?

Ngokuvamile inkinga yesisindo esiningi ihlushwa labo bantu abadla ama-carbohydrate amaningi angalungile. Bacabanga ukuthi bazivimbela ekudleni, kepha abawutholi umphumela odingekayo. Futhi impande yenkinga ikhona ohlwini lwama-glycemic lwemikhiqizo (noma i-GI, njengoba ibizwa nangokuthi).

I-GI ubukhulu besilinganiso lapho ama-carbohydrate avela kumkhiqizo athathwa ngumzimba. Ngokusheshisa ukuthi bayangena, izinga eliphezulu likashukela egazini liphakeme. Futhi lokhu kwenzeka ngokungazelelwe, ngokungafani. Ngokusetshenziswa njalo kokudla okunomqondo ophakeme we-glycemic , zonke izinqubo ze-metabolic ziphulwa emzimbeni, okuholela esisindo esinamandla nakwezinye izimo ekuthuthukiseni isifo sikashukela.

I-GI ithinta kanjani izinqubo eziphathelene nomzimba emzimbeni womuntu?

Uma ulandela isibalo sakho, kufanele uqonde ngokucacile ubudlelwane obuphakathi kwe-index glycemic kanye nempilo yakho. Zonke ukudla ezingena emzimbeni ziguqulwa zibe amandla. Iningi lalo livela kuma-carbohydrate, izondlo zokudla zihlukanisa zibe:

• Okusheshayo;
• Yehlisa.

Ama-carbohydrate okusheshayo ane-index ephezulu ye-glycemic, ephansi kancane. Ngakho-ke, ukudla ama-carbohydrate okusheshayo, ngesikhathi sokudla okukodwa uzothola amandla amakhulu, okumele umzimba usebenzise izidingo zawo. Kunezinhlobo ezintathu kuphela zokuthuthukiswa kwemicimbi:

• Amandla asetshenziselwa ngokushesha uma kunemithwalo yemvelo nengqondo;
• Kuthunyelwe ekukhiqizweni kwe-glycolene;
• Iya endaweni yokugcina impahla, iguqula ibe ngamafutha.

Uma wena, ngemva kokudla ukudla nge-GI ephakeme, ungahambi masinyane ekamelweni lokuzivocavoca, uqiniseke ukuthi kunikezwe umzimba wakho amafutha amaningi kakhulu. Uma uvame ukudla ama-carbohydrate okusheshayo (nesono esikhulu ngokudla okulula njalo namaswidi nama-cookies), izinga eliphezulu likashukela egazini lakho. Ngenxa yalokho, izinqubo ze-metabolic ziphulwa emzimbeni, futhi uyeka ukukhiqiza i-insulin ngezilinganiso ezifanele ngokwakhe. Kulesi simo, isisindo esingaphezu kwesisindo kuphela ukuqala kwesinye isifo esibi - isifo sikashukela. Njengoba wazi, akunakwenzeka ukumphilisa.

Inkomba ye-glycemic kanye nama-kilojoule: yini okufanele icatshangelwe?

Ungacabangi ukuthi ukudla okunomthamo we-glycemic ophansi kuyi-calorie ephansi. Lesi sitatimende asikho iqiniso ngaso sonke isikhathi. Kunoma yikuphi, uma ulandela ukudla, kufanele ubale izinkorola kanyekanye bese udla ama-carbohydrate amancane. Le ndlela ekudleni kwakho kwansuku zonke izokulondoloza emaphilini engeziwe kanye nezinkinga zempilo esizayo.

Yonke imikhiqizo ngokwemigomo ye-GI ihlukaniswe ngezigaba ezintathu:

• Okuphansi;
• Isilinganiso;
• Okuphakeme.

Imikhiqizo enezinga eliphansi kufanele isetshenziswe nsuku zonke, i-GI evamile ayilimazi umzimba wakho uma idliwe kabili noma kathathu ngesonto. Kodwa ama-carbohydrate anomhlahlandlela ophezulu we-glycemic kufanele abe khona etafuleni lakho ngokuphindaphindiwe izikhathi eziningana ngenyanga.

Inkomba ye-glycemic ye-buckwheat nelayisi: itafula lemikhiqizo ene-GI ejwayelekile

Ngokuvamile, amantombazane, lapho enquma ukulahlekelwa amakhilogremu angaphezu kwalokho, khetha ukudla okudliwa yi-buckwheat noma ilayisi. Le mikhiqizo inempahla eminingi ewusizo futhi ingathuthukisa kakhulu umzimba wakho. Kodwa babangela imibuzo eminingi. Iyini inkomba ye-glycemic ye-buckwheat? Ingabe bayabhala ngempela ngelayisi eliyisimangaliso kanye nokudla okunomsoco? Ngingakwazi yini ukulahlekelwa isisindo ngosizo lwabo?

Izakhamuzi zithi ungakwazi. Into eyinhloko ukulandela izincomo hhayi ukwandisa izingxenye. Kulesi simo, ungalindela ngokugcwele umphumela omuhle, odlula konke okulindelwe. Ngaphezu kokunye okunye okumele ukwenze, kufanele udle ukudla nge-index ephansi noma ephakathi kwe-glycemic. Itafula labo elifushane linikezwa ngezansi.

I-Buckwheat: izakhiwo eziwusizo

Ama-groats angama-buckwheat angabhekwa ngokuphepha ngendawo yokugcina yamavithamini nezakhi zokulandelela. Lapha kukhona konke okudingekayo umuntu akudinge impilo nempilo emihle. Isibonelo, i-lecithin imane isadingeka ukuze isebenze ngokujwayelekile kwesibindi nesistimu yezinzwa. Futhi i-vitamin E, esitholakala ekukhunjweni kwezinto ezincane, inisiza ukukhiqiza i-collagen, okwenza isikhumba, izinwele nezipikili ziphilile futhi zihle. Ngaphezu kwalokho, ukukhwabanisa akusoze kwaba nengozi kubantu abahlukunyezwayo futhi bavame ukukala izinga le-cholesterol emzimbeni.

Ukupheka: Ingabe inani lokudla lokuglycemic lishintsha?

Njengoba sibona etafuleni, inkomba ye-glycemic ye-buckwheat ye-core iyunithi engamashumi ayisithupha. Ngakho-ke, umkhiqizo ungadliwa njengengxenye yokudla, uzothathwa kancane kancane. Lokhu kuzoholela ekutheni uzothola umuzwa omude we-satiety, kanti inani lokukhishwa kwamandla lingasetshenziswa ngokuphelele ekudleni izidingo zomzimba. Ngeke afake ama-fat stocks kuwe.

Kodwa ungakhohlwa indlela yokupheka, ingathinta kakhulu inkomba ye-glycemic ye-buckwheat. Ngakho-ke, kubalulekile ukucabangela ngokwehlukana izitsha ezivame kakhulu kusuka ku-groats ye-buckwheat. Noma kunalokho izinketho zokulungiselela kwabo.

Inkomba ye-Glycemic ye-buckwheat eluhlaza

Sonke sakhulile sijwayele umbala obomvu wokugubha kusukela ebuntwaneni. Sondliwa ngabomama nogogo, kubonakala sengathi siyiqiniso kakhulu futhi siwusizo. Kodwa muva nje abezindaba bakhuluma ngenkuthalo ngezinzuzo ze-buckwheat eluhlaza kanye nomphumela wayo oyisimangaliso emzimbeni womuntu. Siqoqe ulwazi oluphelele kakhulu ngalolu mkhiqizo olungavamile.

I-buckwheat ebomvu ingumkhiqizo ofanayo esijwayele ukuwabona ematafuleni ethu. Kodwa kuphela akuhambisani nazo zonke izigaba eziyinkimbinkimbi zokucubungula. Iqiniso liwukuthi ukukhiqizwa kwezinhlayiya zezinhlayiyana ekukhiqizweni kwezimboni ekuqaleni kuqhutshiwe, bese kumile ezindaweni ezikhethekile. Phakathi nale nqubo, wonke ama-microorganisms ayingozi angatholakala ku-croup abulawa. Khona-ke kuthosiwe, okwandisa kakhulu impilo yeshalofu yomkhiqizo. Ngenxa yalokho, sithola ubhontshisi obumnandi obuhlaza obomvu, obunempepho enhle nokunambitheka.

Kodwa bambalwa abantu abazi ukuthi eRussia ukuqubuzana nokunye okusetshenziselwa uketshezi kwasetshenziswa ngendlela eluhlaza. Iqukethe i-carbohydrate eyinkimbinkimbi, amafutha awusizo, amaprotheni no-rutin. Ngaphezu kwalokho, inkomba ye-glycemic ye-buckwheat green yizingxenye eziyishumi ngaphansi kwezinhlamvu ezivamile zosundu - ama-50 amayunithi. Lokhu kwenza kube usizo nakakhulu kokudla okunomsoco.

Ukuhluma okuhlaza okuhlaza: okusanhlamvu okuhluma

Eminye imithombo ikhuluma ngezinzuzo zamabele okusanhlamvu okolweni okuhlaza okuhlaza okwesibhakabhaka. Ingabe kunjalo ngempela. Yebo, imithombo ayikhohlisi - izilimo ezihlaza ezihlaza ezihlaza ezihlaza ziwumthombo wempilo nobuhle. Ukuhluma okusanhlamvu okuthengiwe kuyamangaza ngokulula, ngoba akuzange kwenziwe noma yikuphi ukwelashwa okushisa, kunomswakama okwanele ukuqala amahlumela okuqala.

Ungagubha okusanhlamvu emgqeni wamanzi noma ngendwangu bese ushiya usuku. Ngemuva kwamahora amabili namane uzothola umkhiqizo owusizo kakhulu. Izinhlamvu ezinjalo zingabiliswa noma zidliwe ngendlela yokwengeza kwezinto eziphilayo, uma ziphefumula.

Ukubiliswa kwe-buckwheat: I-GI

Sipheka kanjani ukugwedla? Yiqiniso, sipheka. Ngakho-ke, akuyona into engafanele ukwazi ukuthi uhlu lwe-glycemic ye-buckwheat ephekwe kanjani kusukela ku-GI umkhiqizo ongeyena.

Izakhamuzi zivame ukululekwa ukuthi zipheke okusanhlamvu emanzini. Lokhu kungabandakanyi ukungenisa kwamakhalori amaningi futhi kukhuthaza ukungena okungcono kwezakhi zokulandelela eziwusizo. Ngaphezu kwalokho, inkomba ye-glycemic ye-buckwheat, ebilisiwe emanzini, iyingxenye ezingama-50 kuphela. Yini eyenza kube yisidlo esihle kakhulu kubantu ababukele isibalo.

Uma ungeke ucabange i-porridge ngaphandle kwebisi, zama ukungena ushukela nebhotela. Uma kungenjalo, kusuka ku-porridge dish be-buckwheat porridge izophendukela ekudleni okuphezulu kwamakholori. Qaphela ukuthi inkomba ye-glycemic ye-buckwheat ebilisiwe nobisi ifinyelela amayunithi angamashumi ayisikhombisa. Futhi lezi zibalo azifaki ushukela. Ngakho-ke, izondlo zokudla azithandi isidlo esinjalo njengendlela yokulahlekelwa isisindo.