Ukuze umsoco ofanele kubalulekile ukucabangela le glycemic ukudla Inkomba

Ekupheleni kwekhulu XX uye uhlelo ngezigaba imikhiqizo ezingeni igazi glucose ngokuhamba kwesikhathi ngemva ukungenisa umkhiqizo ukudla ethile. Kuze kube yimanje, sathula nomqondo "glycemic Inkomba ukudla." Iveza inani ukwanda kashukela ukudla umkhiqizo. Njengoba standard avame ukuthatha glucose, Inkomba yayo 100.

Ayanda Inkomba glycemic ukudla, aba maningi kashukela liphuma ngemva kokuphathwa nokuningi zibe nge-insulini. Lokhu i-hormone ihambisa ushukela ezicutshini zomzimba ukuyisebenzisa, noma fat ngokweqile ezindaweni ezithile emzimbeni njengoba amafutha. Insulin futhi kuvimbela ukuguqulwa fat zanqwabelana ibe yi-glucose, okuyinto ngokushesha kusetshenzwe umzimba. Le ndlela yokwenza wayenemfuyo esakuthola ngofuzo okhokho bethu, lapho amafutha asemzimbeni uma yokuntuleka umsoco kuye kwaba yisiboniso zokuziphilisa ezinzima yokuntula ukudla.

Ngemva abukhali spike glucose ileveli ukuwa hhayi kancane, okubangela umuzwa zamanga yindlala. Ukuphuza eliningi imikhiqizo kokuba Inkomba kahle eliphezulu glycemic kungabangela hhayi kuphela umuzwa engenabulungisa indlala, kodwa futhi kuvusa ukuthuthukiswa uhlobo II sikashukela, ikhanda, isiyezi, umfutho wegazi ophakeme, ukukhuluphala nezinye izifo.

Ngesikhathi esifanayo uma uthatha imikhiqizo embalwa Inkomba ongaphakeme glycemic, ukuvela indlala umuzwa kakhulu ilibele isidlo esilandelayo uyakudla eningi kancane. Ngakho-ke, izazi zokudla zitusa ukuba uqale ekuseni nge izitsha ezimbalwa kulesi sigaba: okusanhlamvu, imifino, lonke okusanhlamvu breads, izithelo omuncu, ubisi nezinye imikhiqizo amaprotheni, kanye fibre.

I glycemic ukudla Inkomba iyahlukahluka kuye ngokuthi degree okulungisa ukudla. Ngokwesibonelo, nemifino eluhlaza abe bangamaphesenti ephansi kakhulu kunalokho okuphekiwe (izaqathi eluhlaza - 35, abilisiwe - 85). Izithelo nemifino kungcono kudliwa ngesikhumba - iqukethe kuphela fibre, okuyinto kubambezela ukugeleza glucose egazini, ukunciphisa jikelele glycemic ukudla Inkomba noma ukudla iyonke.

Nge degree yokwanda kokungabi umkhiqizo Milling kwandisa Inkomba yayo glycemic: namabhanisi kafulawa ephezulu grade - 95, isinkwa esimhlophe ngofulawa grade lokuqala - 70, wholemeal - 50, Whole Wheat bran - 35. Ngenxa yalesi sizathu, indlela yokudla ehambisana nempilo kakhulu ukunikela kuphela ukusebenzisa imikhiqizo ufulawa ngofulawa ongaphakeme-grade.

Kubantu abaningi, kuyatuseka ukusebenzisa imikhiqizo ongaphakeme Inkomba glycemic. Ngemva reception zabo imikhiqizo nokwenziwa kancane nokwanda bushelelezi futhi bayasilela lemali glucose egazini. Lokhu kuvumela encane Imininingwane caloric eyanele akazange abe nomuzwa indlala, ukulawula isisindo futhi ugweme ukunqwabelana okunamafutha imali. Ukuze akhawunti le ndlela, kuzodingeka itafula. Inkomba glycemic ngokuvamile izigaba ezintathu:

• Okuphansi - engu-40.
• Okulingene - kusuka 41 kuya 70.
• High - ezingaphezu kuka-71.

Udinga ukukhumbula: amanoni ngaphezulu, amaprotheni fibre, ephansi imikhiqizo izinga glycemic. imikhiqizo Amaphrotheni, ama-acid kanye cellulose kungaba ijubane glucose kakhulu ukugeleza kwegazi, esehlisa jikelele glycemic ezingeni ukudla futhi ngaleyo ndlela ukulungisa ukudla.