Izazinzulu zeHarvard Institute zifumene ukuba kwezi zifo ezifana nesifo senhliziyo nesifo sikashukela se-second degree, indima enkulu idlalwa yinkcazo ye-glycemic.
Inkcazo yeGlycemic isetyenziselwa ukuchaza ukufana kwee-carbohydrates emzimbeni. Esi sibonakaliso esilinganisa isantya esinegazi, kwiiyure ezimbini emva kokutya. I-Sugar ilinganiswa kwisilinganisi se-100-point. Ngenxa yoko, kunokwenzeka ukufumana ukuba yiyiphi imveliso inetyhefu emzimbeni, kwaye yintoni ongayisebenzisi ukunciphisa ubunzima nokutya okunempilo.
Ukutya, okuthetha kakhulu namhlanje, kukuba umntu kufuneka adle i-carbohydrates engathinteli ukwanda okweqile kwinqanaba leeshukela kunye ne-insulin egazini. Ngenxa yokutya, umntu ukhusela ukuvela kwezifo (isifo sikashukela, isifo senhliziyo) kwaye kunciphisa ubunzima.
Imigaqo yokutya.
- Iimveliso ezinomxholo ophantsi we-glycemic index zithatha kancane kancane kwaye zithatyathwa emzimbeni, ezinokunciphisa ukuxumla okubukhali kwisifo seShukela kwizigulane ezineesifo seswekile, 1, i-2 degrees.
- Ukutya okunciphisa ubunzima bomzimba akubandakanyi ukusetyenziswa kwama-carbohydrate ekudleni (oogqirha behlabathi behlabathi baye bavunywa ukuba ukutya kwabantu kufuneka kube ne-carbohydrates, kuba banikela umzimba ngamandla engama-60%).
- Ukutya okunokwakheka ekusebenziseni ukutya okunesondlo, ngoko umzimba udinga ukutya ngokuncinci, kwaye ixabiso lokutya okudliwayo ixesha elide.
- Ukutya oku kuthetha ukunciphisa ukusetyenziswa kokutya okunamafutha amaninzi.
- Kubalulekile ukutya okwezemvelo kwaye uzalisekile, kodwa kungekhona iimveliso ezigqityiweyo.
- Xa ukutya kuvunyelwe, ukusetyenziswa kwemifuno (ngamanani athile) aqukethe isitashi, kunye neziqhamo kunye neziqu.
- Ubisi obuncinci obuninzi kunye nokutya okunomsoco, imifuno, iziqhamo, i-legumes, i-buckwheat, inyama ephilileyo, nayo ivumelekile ngokutya.
Yiya ekudleni.
Ukutshintshwa kokutya kuya kuba nzima. Kwanele ukukhawulela umxholo we-carbohydrate kunye nenani elikhulu le-glycemic index. Kukho iingcebiso eziphambili zokutshintshwa kokutya:
- Kwixesha lokutya kwasekuseni kufuneka uqalise i-porridge-oatmeal, ibhali kunye ne-bran.
- Yidla isonka kuphela kwi-wholemeal, inhlama enomuncu kunye ne-grains epheleleyo.
- Ukunciphisa ukusebenzisa izitya eziqulethe iizambatho.
- Yidla izityalo kunye nemifuno.
- Yidla isaladi yemifuno enomdla, enyakazwe ngeengubo zeProvencal eziqukethe iviniga.
- Unokuquka i-pasta ekudleni.
Khumbula ukuba ukutya okunjalo akuyi kuba yingozi emzimbeni, ngenxa yokusetyenziswa kokutya okunomdla kunye nezityebi kwiivithamini kunye neemaminerali. Oku kutya akubandakanyi ukusetyenziswa kwee-carbohydrates kwaye kunciphisa ingozi yezifo.