Yiyiphi na kwaye i-index ye-glycemic ye-product (GI) idla, wonke umdlali kwaye akumele nje azi. Iimpawu zeGI - ezokuqala, ezakha ukutya ekulahlekeni kwesisindo, ukufumana ubunzima, ukuqeqeshwa okunzulu. Ukuqonda zonke iziqhelo ziza kunceda itafile yee-glycemic indexes zeemveliso kunye neengcebiso zezemidlalo zondlo.
I-Chemistry emzimbeni wethu: sihlalutya ixabiso le-GI kumashalofu
Imveliso nganye yokutya - ibe yinto ephelileyo, ukutya kwendalo-iqulethe inani elithile leswekile (i-glucose). Nenyama, ukutya kwezilwanyana zasemanzini kunye ne-favorite broccoli yokutya inomsebenzi omncinci weshukela. Inkcazo ye-glycemic ibonisa ngokucacileyo indlela ukutya okudliwayo kuthintela ngayo izinga le-glucose egazini. Itafile yeendleko ze-glycemic zisiza ekuhlanganiseni ngokuchanekileyo kwidayari yesondlo somntu onempilo kunye nesifo sikashukela, apho ukulawulwa kweswekile emzimbeni kubaluleke kakhulu.
Inkcazo ephezulu ye-glycemic yemveliso
I-GI yeemveliso ezingaphezu kwe-70 ithathwa njengophakamileyo. Oku kuthetha ukuba ukutya okungene kwisisu kuqhutywe ngokukhawuleza, kwaye izicubu zomzimba zifumana ngokukhawuleza i-dose enkulu ye-glucose. Yintoni engalunganga ngayo? Abantu abanesifo sikashukela abafana neentlobo zeswekile abazamkelekanga kwaye zikhokelela kwimiphumo emibi. Umntu onempilo, ukutya okutya rhoqo ngeGI ephakamileyo kuyisisigxina seoli eninzi kwisisu, umbingeleli kunye nawo onke amalungu omzimba. Umzekelo oqhelekileyo wabathandi bokutya abane-GI ephakamileyo ngabantu baseMerika abahlafuna ama-burgers, amafries kunye nokutya okukhawulezayo. Ngaba ngokwenene ufanele ulahle iiskese kunye neminki? Akunjalo. Yonke into ifanele ibe ngokumodareyitha kunye nokuthanda. Ngoko, phambi koqeqesho olunzulu kwaye emva kokuba abadlali bezemidlalo badla imivalo ekhethekileyo kunye nekhowudi yokukhawuleza yenkcazo ye-glycemic. Lo luhlobo oluthile lokuqhumisa izihlunu kunye nokuzaliswa kwamanzi okugcina umzimba, apho ngexesha lokuzilolonga, londla i-glucose! Ewe, i-spoonful of honey in the morning iya kuzuza kuphela. Ngoko yintoni ingozi yemveliso eneenkcukacha eziphezulu ze-glycemic index? Xa ukutya okunjalo kungena kwisisu, isalathisi esinzima sithunyelwa kwi-pancreas ngokusebenzisa iinkqubo zeekhemikhali eziyinkimbinkimbi: "Sineshukela eninzi! Sifuna ngokukhawuleza ukuhlaziya kwindawo ethile! ". Iiseli ezikhethekileyo zepakreta ziqala ukuvelisa i-hormone insulin eninzi-umlawuli we-glucose egazini. Emva koko i-insulin idlulisela inani elifanelekileyo leswekile kuzo zonke izicubu zomzimba ukuba zondle, iimpahla ezingaphezu kwezinto ezigcinwe kuyo-kwindawo yokucoca amanqatha kwi-tummy. Ukongeza, ukutya rhoqo kunye nokutya rhoqo nge-GI ngaphezu kwe-70 kubangela ukuba "ukugqoka" kwepascreas nokuphuhliswa kwesifo sikashukela, ezinye izifo zomzimba kunye nenkqubo yokutya yokutya.
Ukutya ngaphandle kweendleko ze-glycemic yemveliso akukhokelela ekulahlekeleni ubunzima.
Itheyibhile yee-glycemic index of products with index index
| Imihla | 146 |
| Isonka esingumhlophe | 136 |
| Iidayisi zelayisi | 131 |
| Ubhiya | 110 |
| Cookies i-Shortbread | 106 |
| Watermelon | 103 |
| Glucose echanekileyo | 100 |
| Iifatates ezibhaka | 95 |
| Buns French | 95 |
| Iibhonsi zeebhenka | 92 |
| I-Spaghetti kunye ne-macaroni ukusuka kumgubo wengqolowa | 90 |
| Iphakeji yerayisi esheshayo | 90 |
| Popcorn | 85 |
| Iipatato chips | 80 |
| IPuree | 80 |
| I-Fanta, i-sprite, i-cola ne-sweet sodas | 75 |
| Iifama | 75 |
| I-riy rice elimnandi | 75 |
| I-Melon, ithanga | 75 |
| Millet | 71 |
| Amadaka, irayisi, iinanimpe, i-semolina, i-jam, i-corn, i-bagels | 70 |
| Banana, i-melon | 70 |
| Ipaki | 70 |
| Iipatata ngaphandle kwesikhumba esibilisiwe | 70 |
| I-Pearl ibhasi | 70 |
| Halva | 70 |
Umyinge kunye ne-index ye-glycemic index yeemveliso
Igolide yegolide yokugcina isisindo kukutya okusekelwe kwimveliso ene-GI ephakathi (elilingana no-40-70). Ukutya okunjalo kubandakanya okusanhlamvu, iziqhamo, imifuno, i-pasta, isonka esivela kumgubo ococekileyo okanye i-bran, imifuno enogxa, i-ayisikrimu, i-fritters, i-yoghurts. Ukubeka nje, oku kukutya okunempilo okuvela kwi-carbohydrate engancinci, eguguwe ixesha elide kwaye lizalise ngokusemthethweni umzimba ngamandla afunekayo. Isondlo esifanelekileyo isekelwe kwimveliso eneGI ephakathi. Ukuze ungabhalisi yonke into evunyelweyo, ngezantsi kwitheyibhile yeemveliso ezinomgangatho ophantsi kunye ne-medium glycemic index.
Itheyibhile yeemveliso kunye nesalathisi se-glycemic index
| Ngqolowa | 69 |
| Croissant okanye i-bagel | 67 |
| Muesli kunye neziqhamo ezomileyo | 65 |
| I-oat porridge kumanzi amanzi | 65 |
| Isonka esiMnyama | 65 |
| Iibhatateshi "ezifanayo", zibiliswe elukhumbeni | 65 |
| Semolina | 65 |
| Ijusi le-Orange | 65 |
| IRainins | 64 |
| Beetroot beetroot | 63 |
| Iipancake zenziwe ngomgubo wengqolowa | 62 |
| I-Pizza kunye neetamatati kunye noshizi (inhlama ephantsi yeoli) | 60 |
| Ilayisi egazini | 60 |
| I-mayonnaise shop | 60 |
| Yačka | 60 |
| Sweetener | 59 |
| I-coat oatmeal | 55 |
| Mango | 55 |
| Yoghurt mnandi | 52 |
| Ice cream plombir | 52 |
| Buckwheat | 50 |
| Irayisi e-Brown | 50 |
| Macaroni ukusuka kumgubo wengqolowa | 50 |
| Ingulube | 50 |
| Iinqwelo zeentlanzi | 50 |
| Oatmeal porridge | 49 |
| Iifolo | 48 |
| Ijusi lamagilebhisi kunye nomvini | 48 |
| Inkukhu yenkukhu | 48 |
| Ijusi leNaninate | 46 |
| Isonka nge-bran | 45 |
| Lentils | 44 |
| Amapheya enqiniweyo | 44 |
| Ubhontshisi | 42 |
| Amagilebhisi | 40 |
| Iifama ezintsha | 40 |
| Mamaliga | 40 |
| Ijusi le-Apple | 40 |
| Ijusi le-Orange | 40 |
| Ubhontshisi | 40 |
| Scherbet | 40 |
| Izitya ze Crab | 40 |
| Inkomo | 40 |
I-GI ephantsi (5-40) ifumaneka kwizilwanyana zasemanzini, inyama, izithelo kunye nemifuno, imifino. Ngendlela, isalathisi se-glycemic ye-chocolate ye-"Brut" engama-70% ye-cocoa ingama-30 nje kuphela, ngoko awuyi kuhlala ngaphandle kohlwaya. Ngaba kunokwenzeka ukwenza ukutya kunye ne-index glycemic index? Inxalenye - yebo, inxenye - ayikho. Idayari ebhaliweyo yokutya evela kwimveliso enezantsi ne-GI ephakathi, uya kufezekisa ukulahlekelwa kwesisindo eside. Ngokubhekisele kwiidlo kuphela kwimveliso ene-GI ngaphantsi kwe-40 - bulala umzimba. Ukutya okunjalo kubangela ukupheliswa kwemithombo yamanzi, ukuxinezeleka okuqhubekayo, ukukhathala okukhawuleza, ubuthathaka. Ngona ngqiqo - ubuchopho busebenza kakubi. Emva koko, i-glucose iyona mthombo oyintloko wesondlo seengqondo. Into eyona nto ekhokelela kwisidlo esisisidenge kunye nesalathisi esincinci se-glycemic yi-coma ye-glycemic, apho kunzima ukuphuma kuyo. Ezi zidlo ezincinci ixesha elide zigcinwa phantsi kweliso lugqirha kunye nokutya kwamalanga amavithamini, i-omega-3 fatty acids kunye nezinye izakhiwo eziphilayo zokugcina ubomi obuqhelekileyo.
Itheyibhile yeendleko ze-glycemic zeemveliso kunye nesicatshulwa esiphantsi
| Iintlanzi zentlanzi | 38 |
| Irayisi zasendle | 35 |
| Apple, ipum, i-apricot entsha | 35 |
| I-yogurt ephantsi | 35 |
| EGrenade | 35 |
| Ukoma | 35 |
| Peaches | 35 |
| Celery | 35 |
| Inkukhu | 30 |
| Iibhotile eziqingqiweyo kunye neerothi | 30 |
| Chickpeas | 30 |
| Garlic, anyanisi | 30 |
| Cottage Cheese | 30 |
| Utamatisi | 30 |
| Cherry | 30 |
| Mandarin | 30 |
| Ikholethi emnyama 70% i-cocoa | 30 |
| Amasikeji | 28 |
| IiSoybean | 25 |
| Raspberry | 25 |
| Strawberry, currant | 25 |
| Fructose | 20 |
| Amancinci | 20 |
| Walnut walnut | 15 |
| Ikhukhamba | 15 |
| YemiNquma | 15 |
| Amakhowe | 15 |
| Iklabishi | 10 |
| Iifishi zeSaladi, i-lettuce | 10 |
| I-avovoc | 10 |
| Imifuno emitsha kwaye isomileyo | 5 |
| Imissels, i-shrimps | 5 |
| Intlanzi | 0 |
Itafile yeendleko ze-glycemic yemveliso ngumncedisi othembekileyo ekulahlekeni kwesisindo sokunciphisa umzimba ngokunciphisa umzimba. Hlola ukutya kwakho, hlengisa ukutya kweekhalori kunye ne-BJU - indlela yokwenza ngayo,
funda apha . Yongeza impilo, ugijime kwaye ujabulele umzimba omncinci, onempilo!