Uthelekisa njani ezinye izityalo kwi-Index yeGlycemic
I-Aninfle isithelo esiphumileyo abaninzi abanesifo sikasifo sikasifo sikasifo sikasifo sikashukela. Kodwa ngaba into ofuna ukuyikhusela njengesibetho, okanye ingadliwa ngokukhuselekileyo ngaphandle kokuphazamiseka kwimpilo yakho?
Inkolelo Ngeziqhamo NeSwekile
Ngokuqhelekileyo, inkolelo yokuba abantu abanesifo sikashukela kufuneka baphephe iziqhamo. Iintlobo ngumthombo wokutya okunempilo wamavithamini, amaminerali kunye ne-fiber kwaye ukuphepha kuzo kunokunciphisa umzimba wakho we-antioxyidants, i-bioflavonoids, ne-potassium.
Ukuba unesifo sikashukela, ungadla isiqhamo kodwa kufuneke ukuba unciphise ukutyiwa kwakho kuba iya kuhlala iqukethe i- carbohydrates . I-carbohydrates yile macronutrients enempembelelo enkulu yegazi. Isixa siyahluka kwiqhamo esinye ukuya kwesinye kunye nezinye iziqhamo "ezincitshisiweyo" ezinama-carbs angaphezulu kunamnandi.
Silinganisa la maxabiso usebenzisa inkqubo ebizwa nge- glycemic index (GI) ebonisa ukuba ukutya okukhawuleza kwe-carbohydrates kungaphakamisa izinga lakho leshukela legazi. Ukutya okuphezulu kwe-GI (enezinga elingaphezulu kwama-70) kuya kuphakamisa ushukela wegazi lakho kunye namazinga e-insulin esheshayo kunokutya okuphantsi kwe-GI (55 okanye ngaphantsi).
Ekugqibeleni, akuninzi malunga nokuba ungayidli isityalo kodwa ungayidli kangakanani kwimingcipheko yokutya okucetyiswayo .
Indlela iNaninapple ifanisa ngayo
I-Aninfle kukutya okunamafutha angenatye e-fiber kunye namavithamini. I-Fiber ibaluleke kakhulu kubashukela besifo sikashukela njengoko kunokunceda ukunyusa iswekile yegazi, ukunciphisa i-cholesterol, nokulawula izibilini.
Enyanisweni, enye inkomishi yokukhonza iinanphaphu entsha inomdla kakhulu iigrimu eziyi-2,2 zefiber ezine-78 khalori.
Nangona kunjalo, iinanapple nayo ine-GI inqanaba eliphezulu ngokuthelekiswa nezinye iziqhamo. Ngokutsho kohlalutyo oluvela kwiZiko loKukhulula, ukuNondla, nokuQinisekisa kwiYunivesithi yaseSydney, iinanapple esitsha esine-GI isilinganiselo sama-59, ibeka ekupheleni kwezantsi.
Ngokwahlukileyo, ijusi ye-phayinapple engenayo i-sweet anezinga eliphantsi kakhulu le-GI ngenxa yokususwa kwe-carbohydrates enamandla. Iziqhamo eziqhotyoshelweyo kwijusi zininzi okanye zininzi kwi-GI njengendlela yephayinaphu entsha. Iinanapple ezinamathanga kwisiraphu "nje-hayi" kumntu onesifo sikashukela.
Nantsi indlela iinanapple inqwaba ukuya kwezinye izityalo ezitsha kwi-index ye-glycemic (ibeka phezulu ukusuka phezulu ukuya ezantsi):
- IWermelon: 76
- Inanatha: 59
- Banana: 51
- Umlambo: 51
- Iidiliya: 49
- Orange: 43
- Ierberberries: 40
- Apple: 36
- Amapheya: 33
- Iqhamo: 25
- Cherries: 22
Indlela Yokuzonwabisa I-Ananas Ngokuphepha
Nangona indawo ephezulu ye-GI ingacetyiswa ukuba iipinaphala azikho kuwe, zikho iindlela zokuzidla ngokukhuselekileyo ukuba unesifo sikashukela. Kwanamanani amancinci, iinanimpe inganelisekisa inyoyi eninzi kunokuba, yithi, i-apula okanye i-grapefruit kwaye ingenzi uziva unyanzelekile xa unqwenela ngokukhawuleza.
Ukuba uthanda iinanapple, gcina kwisahlulo esisodwa uze uyidibanise kunye neprotheni efana ne-fat-cottage cheese okanye i-yogurt yogric. Okanye, ungayongeza kwi inkukhu ivuselela i-pop encinci yobumnandi.
Ukuba uquka inanapple njengenxalenye yesidlo (isinkwa se-cock and chinnapple), cinga ukutya iprotheni kuqala. Kukho ubungqina bokuba ukwenza njalo kunokunceda ukuphucula ukunyuka kwegazi leswekile.
ILizwi
Xa kuziwa ekwenzeni ukhetho olufanelekileyo lokutya, ukumodareyitha kuseloko kubalulekile.
Thatha ixesha lokufunda iibhile zokutya, kwaye wenze uphando ukuze uqonde indlela ukutya okunokuthi kunokukuchaphazela ngayo. Ngokwenza njalo, uya kukwazi ukuphepha ukutshintshiswa kwishukela lakho legazi kwaye ufumane ukulawula okungcono kwesifo sikashukela kwixesha elide.
> Imithombo:
> Atkinson, F .; Foster-Powell, K .; kunye neBrand-Miller, J. "Iingqungquthela Zamazwe Ezizwe Zama-Glycemic Index kunye ne-Glycemic Load Values: 2008." Uncedo lweSwekile. 2008; 31 (12): 2281-3. INGXELO: 10.2337 / dc08-1239.
> Shukla, A .; Iliescu, R .; UTomas, C. et al. "Umyalelo wokutya unempembelelo ebalulekileyo kwi-Postprandial Glucose namazinga e-Insulin." Uncedo lweSwekile. 2015; 38 (7): e98-e99. INGXELO: 10.2337 / dc15-0429.