Inkcazo ye-glycemic ingaba luncedo kubantu abanesifo sikashukela, okanye mhlawumbi hayi. Izifundo zophando ekusebenziseni i-index glycemic njengesiseko sesondlo sesifo sikashukela ziye zavelisa iziphumo ezidibeneyo. Mhlawumbi kuba kukho iinguqu ezimbini ezahlukeneyo zekhompyutheni, kwaye akukho kuthatha ingqalelo ukukhonza okanye ukulinganisa ubungakanani. Olunye uxabiso olubizwa ngokuba ngumthwalo we-glycemic lunokuba luncedo ngakumbi, kodwa ukubala i-carbohydrates okanye ukulandela ukutya okusemgangathweni kwe-carbohydrates kusezona ndlela ezilungileyo zokusondla ukutya kwesifo sikashukela.
Index Index
Inkcazo ye-glycemic yindlela yokulinganisa indlela ukutya okuphakamileyo kwe-carbohydrate kuphakamisa amanqanaba eshukela (i-glucose) yegazi emva kokuwadla, usebenzisa isilinganisi ukusuka kwelinye ukuya kwi-100. Ukutya okukufuphi kwiphakamiso kwandisa i-blood glucose level above the food close ukuya ngasezantsi. Isalathisi esisodwa se-glycemic sisebenzisa isonka esimhlophe njengesalathiso esiphezulu se-100, kodwa esinye isalathisi sisebenzisa i-glucose. Ngoko kufuneka ukwazi ukuba uluphi uluhlu olusebenzisayo. Kulula ukudideka.
Ukucwangcisa ukutya okusekelwe kwisalathisi se-glycemic kuquka ukukhetha ukutya okunamaqondo angaphantsi kweenombolo. Ukutya okuncinci kwe-glycemic index kubandakanya izityalo, imifuno engekho-starchy, izityalo ezipheleleyo kunye nezinye iziqhamo. Inyama, iinkukhu, intlanzi kunye namaqanda ayinayo i-carbohydrate, ngoko ke zinikezwa i-zeros ngokubala iikhosi. Iindlela zokupheka, ixesha lokupheka, kunye neqondo lokuvuthwa lunokuchaphazela uluhlu lwe-glycemic of foods, kunye neemveliso ezahlukileyo zokutya ezifanayo zinokubaluleka.
Ngokomzekelo, iifatata ezifihliweyo zinombolo ephezulu ngaphezu kweetatata ezibhakiweyo, kwaye zombini ziyakutshintsha ngokuxhomekeke kwizinto ozibeka phezulu. Iimpawu ezahlukeneyo zesonka sangqolowa esingaqhelekanga ziyakwazi ukuhluka malunga namaqondo angama-20 kwisalathisi.
Inkcazo ye-glycemic ibonakala ngathi yinto efanelekileyo, kwaye inokukunceda ukuba ulungele ukuba kukuphi ukutya okuphezulu kwi-carbs kunezinye.
Kodwa akuthathi isahlulo sesahlulo, ixabiso leekhalori okanye ixabiso lesondlo, ngoko ke alanele ukulungiselela ukutya kwakho. Ngokomzekelo, i-watermelon inombolo ephezulu ngaphezu kwe-ayisikrimu, kwaye ii-potato chips zinenani elincinane kunezambatho ezibhakiweyo. Kungenxa yokuba nazo ziqulethe i-fat, ehlisa inani leenkcukacha ze-glycemic kodwa ayinakulungiseleli.
Umthwalo weGlycemic
Ekubeni i-index glycemic ingaba yinto engathandeki ukuyisebenzisa, into ebizwa ngokuba ngumthwalo we-glycemic ingabalwa. Isekelwe kwinqanaba le-glycemic kodwa lisetyenziselwa ubukhulu bomlinganiselo wendawo ukuze kube luncedo ngakumbi. Ifomula esetyenziselwa ukubala imithwalo yenkcazo ye-glycemic ngamaxesha e-carbohydrate, ihlukaniswe ngama-100. Ukutya okuphantsi kwe-glycemic ingaphantsi kwe-10, ama-middle ranges ukusuka ku-11 ukuya ku-19 kunye nokutya okunamanqaku angamashumi amabini okanye ngaphezulu kuthathwa njenge-high-glycemic- ukutya ukutya. Ukuba unesifo sikashukela, qiniseka ukuba uthetha nomniki-nkonzo wakho wezempilo, umfundisi wesifo sikashukela, umtyholi okanye isondlo ngaphambi kokuba enze nayiphi na inguqu yokutya.
Imithombo:
Umbutho weSwekile waseMelika. "Index Index and Diabetes". http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html.
I-Academy yeZondlo kunye neDietetics Uhlalutyo loBungqina beLibrar y. "Iingcebiso zoShwankathelo sesifo sikashukela seMellitus (DM): Index Index and Gaycemic and Diabetes." http://www.andeal.org/.
> I-Harvard Health Publications, i-Harvard Medical School. Index Index and Glycemic Load for 100+ Foods. http://www.health.harvard.edu/diseases-and-conditions/glycemic_index_and_glycemic_load_for_100_foods.
Maher AK. "Imenyu Yokutya Elula." I-Eleventh Edition, eHoboken NJ, eU.SA: Wiley-Blackwell Publishing, Oktobha 2011.
IYunivesithi yase-Illinois Extension. "Yiyiphi imithwalo yeGlycemic Load kunye ne-Index yeGlycemic? Http://extension.illinois.edu/diabetes2/subsection.cfm?SubSectionID=100.