I-Glycemic ngokwezwi nezwi ithetha "ukubangela i-glucose (iswekile) egazini." Amanqanaba e-blood glucose ahlobene kakhulu nomlinganiselo kunye nohlobo lwee-carbohydrates ezidliwe. I-Glycemia yintsimi ehambelana nokuthi i-glucose okanye ushukela egazini. Ukutya okuphezulu-glycemic kungabangela ukunyuka kwegazi kwi-glucose, enokuhlala ixesha elide egazini. Ukutya okuphantsi kwe-glycemic kungabangela ukunyuka kwetyhukela egazini elincinci elingahlali ixesha elide.
Ulawulo lwe-Glycemic and Diabetes
Kulabo abanesifo sikashukela, ukulawula i-glycemic yinjongo ephambili. Abantu abaxhomekeke kwisifo sikashukela , abo abane-syndrome ye-metabolic syndrome, ukuxhatshazwa kwe-insulin okanye i-hypoglycemia esebenzayo kwakhona banokuphucula impilo xa iswekile legazi likhulu okanye liphantsi.
Ulawulo lokutya
Esinye isizathu esihle sokugcina isishukela segazi sisigxina sokulawula ukutya. Kuye kwaboniswa kwizifundo zophando abantu abalambileyo xa besitya i-carbohydrates ephezulu-glycemic kuthelekiswa nokutya inani elifanayo le-carbs ezingekho glycemic.
Index Index
Ukutya kunye noshukela oluninzi kudla kakhulu. Kwakhona, ukutya okutya okunjengamazambane, isonka kunye nemveliso yeenkozo zenziwe ngemilenze emide ye-glucose, ngoko oku kudla okunokuba luninzi okanye ngaphezulu kwe-glycemic kunokutya okushukela. Xa kuninzi okucwangcisiweyo ukutya, i-glycemic ngaphezulu iya kuba. Ngokomzekelo, i-oatmeal ngokukhawuleza emaphaketini i-glycemic ngaphezulu kuneeyatshi zokupheka ezikhawulezayo, ezona ziphezulu kune-glycemic kune-oats-cut cut.
Inkcazo ye- glycemic ingasinika iimbono malunga nokutya okuya kuphakamisa ushukela wegazi ngaphezulu. Lo mlinganiselo ungasinika iziphakamiso malunga nokutya okungakanani okuza kuphakamisa ushukela wegazi, kodwa kukho izinto ezininzi kwaye akukho nto ichanekileyo.
| Ukuxhalabisa ngoluhlu lweglycemic index |
|---|
| Izinto zokutya ezilodwa, kunokuba zidibanise ukutya, zinokuchaphazela iswekile yegazi ngokuhlukileyo |
| Awuyiqwalasela ezinye iinguqu ezichaphazela ushukela wegazi, njengendlela ukutya kulungiselelwe ngayo okanye kukutya okungakanani |
| Kuquka ukutya okuqukethe i-carbohydrate |
| Ngaba ayinanto yokutya ngokusekelwe kumxholo wezondlo, ezifana nokutya okuphantsi kwisikhombisi-ndlela kunokuphakama kwiikhalori, ushukela okanye amanqatha amaninzi. |
Kunokuba nzima ukulandela inkcazo ye-glycemic. Kwenye into, akukho mgangatho wento ekubhekiswa ngayo, ukulinganisela kunye nokutya okuphezulu. Ukutya okufakwe kwi-packaged does not list their glycemic rankings on the label, kwaye kunokuba nzima ukuqikelela ukuba ingaba yintoni.
Imigaqo eyisiseko yokutya okunempilo, ukulawulwa kwesahlulo, nokubala i-carbohydrates ziindlela zonke zokukunceda ukuphatha nokulawula ishukela legazi.
Ukutya okuMgangatho ophezulu kunye noPhantsi kwiNkcazo yeGlycemic
Kukho uluhlu lwezinto zokutya ezinokubangela isifo esinokukunceda ufunde kabanzi malunga neendleko zokutya ezihlukahlukeneyo kwaye uqonde ukuba kukuphi ukutya okunokukhetha okulungileyo kuwe. Le tafile elandelayo ineempendulo zokutya eziphakamileyo kunye nezantsi kwikhowudi ye-glycemic.
| Ukutya okuphezulu kweGlycemic | Ukutya okuNcinane kweGlycemic |
|---|---|
Iipatata Parsnips Iingxowa zelayisi Uninzi lwezolimo Candy Iziphuzo ezinoshukela Imihla Crackers Ikhukhi Iibhanana ezibomvu Izinto ezibhaka kunye nezinye iimveliso ezenziwe ngomgubo | Ukutya Amaqanda Ukutya ukutya Ukutya okuphezulu kumafutha afana namantongomane, i-avocados kunye namafutha Iimbotyi Ibhali Oats-cut oats Ezinye izityalo ziphekwe ngokupheleleyo Imifuno engekho-starchy I-grapefruit Iibhere |
Imithombo:
Clinical Mayo. Inkcazo yeGlycemic: Yintoni ebangela amaBango. http://www.mayoclinic.org/healthy-festyle/nutrition-and-healthy-eating/in-depth/glycemic-index-diet/art-20048478
Clinical Mayo. Ngaba inkcazo ye-glycemic ewusizo ekulawuleni iswekile yegazi xa unesifo sikashukela? UMnu Regina Castro, MD http://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/diabetes/faq-20058466