Indlela Okuqhathaniswa Ngenye Izithelo kwi Index Index Glycemic
I-Ananas isithelo esiphundu abantu abaningi abanesifo sikashukela abanamahloni ngenxa yokwakheka komuthi ushukela wegazi. Kodwa ingabe yini okudingeka uyigweme njengenhlupho, noma ingaqedwa ngokuphepha ngaphandle kwemiphumela emibi empilweni yakho?
Izinganekwane Ngezithelo Nesifo Sikashukela
Ngokuvamile, kuyinkolelo yokuthi abantu abanesifo sikashukela badinga ukugwema izithelo. Izithelo ngumthombo wokudla okunempilo wamavithamini, amaminerali, kanye ne-fiber futhi ukugwema kunganciphisa umzimba wakho we-antioxidants, i-folate, i-bioflavonoids ne-potassium.
Uma unesifo sikashukela, ungadla izithelo kodwa nje udinge ukunciphisa ukudla kwakho ngoba kuzohlale kuqukethe ama-carbohydrate . Ama-carbohydrate yi-macronutrients ezithinta ushukela wegazi kakhulu. Inani lingashintsha kusuka kwesinye isithelo kuya kwesilandela nezinye izithelo "ezincane ezithandekayo" ezinama-carbs amaningi kunamnandi.
Silinganisela lezi zindinganiso ngokusebenzisa uhlelo olubizwa ngokuthi inkomba ye-glycemic (GI) ebala ukuthi ukudla okusekelwe ngokudla kwe-carbohydrate kungaphakamisa izinga lakho lokushukela ngegazi. Ukudla okuphezulu kwe-GI (enezinga elingaphezulu kuka-70) kuzophakamisa ushukela wegazi lakho namazinga e-insulin esheshayo kunokudla okungaphansi kwe-GI (55 noma ngaphansi).
Ekugcineni, akusikho okuningi ukuthi ungadla izithelo noma cha kodwa ukuthi ungakanani ukudla ngaphakathi kwezinkinga zokudla okuphakanyisiwe .
Indlela i-Ananas efanisa ngayo
I-Ananas isokudla okungenamafutha e-fiber namavithamini. I-fibre ibaluleke kakhulu kubantu abanesifo sikashukela njengoba kungasiza ekunciphiseni ushukela wegazi, ukunciphisa i-cholesterol, nokulawula amathumba.
Eqinisweni, ukukhonza okukodwa kwekhayininate fresh kune-2.2 amagremu ama-fibre anama-calories angu-78 kuphela.
Kodwa-ke, i-ananasine inezinga eliphakeme kakhulu le-GI uma kuqhathaniswa nezinye izithelo. Ngokusho kokuhlaziywa okuvela kwi-Institute of Obesity, Ukudla, nokuzivocavoca eNyuvesi yaseSydney, i-aneanse enhle entsha inesimo se-GI esingu-59, sibeka ekupheleni okuphansi kwebanga elilinganiselwe.
Ngokuphambene nalokho, ijusi lika-phaphayinaphu elingenayo i-sweetened inezinga eliphansi kakhulu le-GI ngenxa yokususwa kwe-carbohydrate eqinile. Izithelo ezinamathisi ejusi inezinga elifanayo le-GI njenge-chinanese esisha. Iphayinaphu ye-tinned in isiraphu imane nje "cha-cha" kunoma ubani onesifo sikashukela.
Nansi indlela i-ananas egcina ngayo kwezinye izithelo ezintsha kwi-index ye-glycemic (okubalwa kusukela phezulu kuya phansi):
- I-Watermelon: 76
- I-Ananas: 59
- Banana: 51
- I-Mango: 51
- Amagilebhisi: 49
- I-Orange: 43
- Ama-Strawberries: 40
- Apple: 36
- Amapheya: 33
- Amagilebhisi: 25
- Ama-cherries: 22
Indlela Yokujabulela I-Ananas Ngokuphepha
Ngenkathi izinga eliphakeme le-GI lingase liphakamise ukuthi amaphayinaphu akuzona kuwe, kunezindlela zokuzidla ngokuphepha uma unesifo sikashukela. Ngisho nangamanani amancane, i-chinanasi inganelisekisa izinyosi ngaphezulu kunalokho, uthi, i-apula noma i-grapefruit futhi ingenzi uzizwe unqatshelwe uma unesifiso sokuzumayo.
Uma uthanda i-pineapple, unamathele kwesinye isabelo bese uyibhanqa ngeprotheyini njenge-fat-fat cottage shizi noma i-yogurt yamaGreki. Noma, ungayifaka enkukhu ivuselela i-pop encane yobumnandi.
Uma ufaka i-ananas njengengxenye yokudla (okufana ne-grill ingulube ne-ananas), cabanga ukuthi udla iphrotheni kuqala. Kunobunye ubufakazi bokuthi ukwenza kanjalo kungasiza ekunciphiseni ukwanda kwe-ushukela wegazi.
Izwi elivela
Uma kuziwa ekwenzeni izinqumo ezihlakaniphile zokudla, ukulinganisela kuhlale kuyinhloko.
Thatha isikhathi sokufunda amalebula okudla, futhi wenze ucwaningo ukuze uqonde ukuthi ukudla okunye kungase kukuthinte kanjani noma kungakuthinti. Ngokwenza njalo, uzokwazi ukugwema ukuguquka kweshukela egazini lakho futhi uzuze kangcono ukulawulwa kwesifo sikashukela esikhathini eside.
> Imithombo:
> Atkinson, F .; Foster-Powell, K .; kanye neBrand-Miller, J. "Amathebula Wamazwe Omhlaba We-Glycemic Index kanye nama-Glycemic Load Values: 2008." Ukunakekelwa yisifo sikashukela. 2008; 31 (12): 2281-3. I-DOI: 10.2337 / dc08-1239.
> Shukla, A .; Iliescu, R .; Thomas, C. et al. "Ukuhleleka Kokudla Kunomthelela Ophawulekayo Kwi-Glucose YasePostprandial kanye Nezinga Le-Insulin." Ukunakekelwa yisifo sikashukela. 2015; 38 (7): e98-e99. I-DOI: 10.2337 / dc15-0429.