I-glycemic ngokwezwi nezwi isho ukuthi "kubangela i-glucose (ushukela) egazini." Amazinga weglucose wegazi ahlobene eduze nomthamo kanye nohlobo lwe-carbohydrate esetshenzisiwe. I-glycemia yigama elihlobene elisho iglucose noma ushukela egazini. Ukudla okuphezulu kwe-glycemic kungabangela ukuphakama kweglucose yegazi, okungahlala isikhathi eside egazini. Ukudla okuphansi kwe-glycemic kungabangela ukwanda kwe-ushukela omncane wegazi ngokuvamile okungahlali isikhathi eside.
Ukulawulwa kweGlycemic kanye nesifo sikashukela
Kulabo abanesifo sikashukela, ukulawulwa kwe-glycemic kuyinhloso eyinhloko. Abantu abajwayele ukuthola isifo sikashukela , labo abane-syndrome ye-metabolic, ukumelana ne-insulin noma i-hypoglycemia engasebenziyo futhi banokuthuthukiswa kwezempilo uma ushukela wegazi luhlala luzinzile.
Ukulawula Ukudla
Esinye isizathu esihle sokugcina ushukela egazini ukulawula ukudla. Kuye kwaboniswa ekucwaningweni kocwaningo abantu abalamba ngenkathi bedla ama-carbohydrate aphezulu-glycemic uma kuqhathaniswa nokudla inani elifanayo le-carbs elincane glycemic.
I-Index ye-Glycemic
Ukudla okunomsoco omningi kufana nokuba ne-glycemic kakhulu. Kanti futhi, ukudla okunjengamazambane, isinkwa, kanye nemikhiqizo yezinhlamvu kwenziwa ngamacilongo omude we-glucose, ngakho-ke lokhu kudla kungaba glycemic noma okuningi kunokudla okushukela. Lapho kusetshenzwa ukudla, i-glycemic eyengeziwe iyoba khona. Isibonelo, i-oatmeal esheshayo emaphaketheni iningi le-glycemic kunama-oats okupheka okusheshayo, okuyinto eningi glycemic kune-oats-cut oats.
Inkomba ye-glycemic ingasinika imibono mayelana nokuthi yikuphi ukudla okuyophakamisa ushukela wegazi ngaphezulu. Lesi silinganiso singasinika ukusikisela mayelana nokuthi ukudla okungakanani kuzothuphula ushukela wegazi, kodwa kunezinhlobo eziningi eziguqukayo futhi azikhombisi kahle.
| Ukukhathazeka nge-index glycemic |
|---|
| Izinto zokudla ezingabodwa, kunokuhlanganiswa kokudla, zingathinta ushukela wegazi ngokuhlukile |
| Akucabangi ezinye iziguquko ezithinta ushukela wegazi, njengokuthi ukudla kulungiselelwe kanjani noma ukuthi kudliwa kangakanani |
| Kuhlanganisa kuphela ukudla okuqukethe ama-carbohydrate |
| Awukwazi ukubeka ukudla okusekelwe kokuqukethwe komsoco, njengokudla okuphansi kwenkomba kungase kube phezulu kuma-khalori, ushukela noma amanoni agcwele. |
Kungaba nzima ukulandela inkomba ye-glycemic. Okokuqala, ayikho indinganiso yezinto ezibhekwa njengezinga eliphansi, ukudla okulinganisela- nokuphezulu okuglycemic. Ukudla okuphakhejiwe akubhalisi uhlu lwabo lwe-glycemic kule ilebula, futhi kungaba nzima ukulinganisa lokho okungenzeka kube khona.
Izimiso eziyisisekelo zokudla okunempilo, ukulawula ingxenye, nokubala ama-carbohydrate yizo zonke izindlela zokukusiza kangcono ukuphatha nokulawula ushukela wegazi lakho.
Ukudla Okumazingeni Aphakeme Nasezantsi ku Index Index Glycemic
Kukhona uhlu lwezinhla zokudla lwe-glycemic ezingakusiza ufunde kabanzi ngenani le-glycemic yokudla okuhlukahlukene futhi uqonde ukuthi yikuphi ukudla okungahle kube ukukhetha okungcono kuwe. Ithebula elilandelayo liqukethe izibonelo zokudla eziphezulu futhi eziphansi kwinani le-glycemic.
| Ukudla okuphezulu kwe-Glycemic | Ukudla okuphansi kwe-Glycemic |
|---|---|
Amazambane Ama-Parsnips Amakhekhe elayisi Iningi lokudla okusanhlamvu Candy Iziphuzo ezinoshukela Izinsuku Abaqashi Amakhukhi Ubhanana obuhle Izimpahla ezibhayiwe neminye imikhiqizo eyenziwe ngopuphu | Ukudla Amaqanda Ukudla kwe-Soy Ukudla okuphezulu kumafutha afana namantongomane, ama-avocade namafutha Ubhontshisi Ibhali Oats-cut oats Ezinye izithelo ziphekwe ngokuphelele Imifino engekho-starchy Isithelo segilebhisi Amajikijolo |
Imithombo:
I-Mayo Clinic. I-Index ye-Glycemic: Yini eyenza izimangalo. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/glycemic-index-diet/art-20048478
I-Mayo Clinic. Ingabe inkomba ye-glycemic iyasiza ekulawuleni ushukela wegazi uma unesifo sikashukela? UMnu Regina Castro, MD http://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/diabetes/faq-20058466