Ukusebenzisa iNkcazo yeGlycemic yokuLawula i-Blood Sugar
Mhlawumbi uvile nge-index glycemic. Xa uthayipha isifo sikashukela sesi-2 , igama lomdlalo lidla ukutya okungahambisani neshukela legazi lakho. Ukubala i-carbohydrate yindlela enye yokugcina ukulawula kakuhle kwamanani akho. Ukwazi i-index ye-glycemic ye-carbs oyidlayo kunokukunceda udibanise ukutya kwakho ukugcina igazi lakho i-glucose kufuphi nebala eliqhelekileyo.
Ingxelo yeGlycemic yintoni?
Ukutya kwesantya se-glycemic ye-glycemic yokutya ngeendlela ezininzi zokuphakamisa i-blood glucose. I-Candy, ishukela, ikhekhe kunye ne-cookie ine-index ephezulu ye-glycemic, ngelixa i-grains epheleleyo inomtsalane we-glycemic index.
Ekubeni kungama-carbs ekudleni okuphakamisa ushukela wegazi , isalathisi se-glycemic sinokukunceda xa uzama ukufumana ukutya okulungileyo kuwe. Ekubeni zonke i- carbohydrates ayichaphazeli amazinga e-glucose yegazi ngendlela efanayo, ukwazi ukuba iiparbs ezinomlinganiselo we-glycemic angaphantsi kunokukunceda ulungiselele ukutya kwakho ngempumelelo.
Ukutya okuninzi kunomlinganiselo weenombolo ze-GI, kuxhomekeka kwizinto ezininzi, ngamanye amaxesha ukutya okuphekwe ixesha elide kunokuchaphazela i-GI.
Umzekelo, xa i-pasta iphekwe "al dente," i-GI iphantsi kunokuba iphekwe ixesha elide. Amanqaku anikezelwe kule tsyati aphezulu kumgama we-GI kule ndawo yokutya.
Index Index and Carb Count for Foods Common
| ZOKUDLA | ICarbs Carbs | Udidi lweGI | Umyinge weGI |
| Iipatato ezimhlophe (eziphakathi) | 34 | 56-111 | kuma-80 aphezulu |
| I-Potato enomdaka (ophakathi) | 24 | 44-78 | 61 |
| Iikroti (1/2 indebe) | 6 | 16-92 | 47 |
| Iifama ezihlaza (1/2 indebe) | 11 | 39-54 | 48 |
| I-Peck Peas (1 indebe) | 54 | 31-36 | 34 |
| Iibhontshisi ze-Soy (1/2 indebe) | 13 | 15-20 | 17 |
| Apple (ephakathi) | 19 | 28-44 | 38 |
| Banana (ephakathi) | 27 | 46-70 | 58 |
| Isonka esiMhlophe (1 isake) | 14 | 64-83 | 72 |
| Isonka Isonka Sonke (1 ityeki) | 12 | 52-87 | 71 |
| Isonka w / Iingqungquthela zengqolowa eziqhekekileyo (i-slice 1) | 12 | 48-58 | 53 |
| I-Oatmeal (kungekhona i-instant-1/2 cup cup) | 27 | 42-75 | 58 |
| Ilayuni emhlophe (1 inkomishi eninzi okusanhlamvu) | 45 | 50-64 | 56 |
| Ilayuni ye-Brown (1 inkomishi eninzi okusanhlamvu) | 45 | 66-87 | 77 |
| I-Pasta (1 indebe) | 43 | 40s-60s | 50s |