Inkomba ye-glycemic ingase ibe usizo kubantu abanesifo sikashukela, noma mhlawumbe hhayi. Ucwaningo lokusebenzisa inkomba ye-glycemic njengesisekelo sokudla kwesifo sikashukela kuye kwaveza imiphumela ehlanganisiwe. Mhlawumbe ngoba kunezinguqulo ezimbili ezihlukene zenkomba, futhi akudingi ukucubungula ukukala noma isayizi. Okunye okubizwa ngokuthi umthwalo we-glycemic kungase kube usizo, kepha ukubala ama-carbohydrate noma ukulandela ukudla okunomsoco we-carbohydrate namanje kuyindlela engcono kakhulu yokwakha ukudla kwesifo sikashukela.
I-Index ye-Glycemic
Inkomba ye-glycemic iyindlela yokulinganisa indlela ukudla okuphezulu okune-carbohydrate okuphakamisa amazinga kashukela egazini (glucose) emva kokuwadla, usebenzisa isilinganiso kusuka kwesinye kuya kwezingu-100. Ukudla eduze kwenkomba kukwandisa amazinga wegazi glucose ephakeme kunokudla okuseduze kuya phansi. Inkomba eyodwa ye-glycemic isebenzisa isinkwa esimhlophe njenge-reference ejwayelekile ye-100, kodwa enye inkomba isebenzisa i-glucose. Ngakho udinga ukwazi ukuthi iyiphi inkomba oyisebenzisayo. Kulula ukudideka.
Ukuhlela ukudla okusekelwe ku-index glycemic kuhilela ukukhetha ukudla okunamazinga aphansi kuya kwenani eliphakathi. Ukudla okuphansi kwe-glycemic index kubandakanya okusanhlamvu, imifino engekho-starchy, okusanhlamvu okugcwele kanye nezinye izithelo. Inyama, izinkukhu, inhlanzi namaqanda ayinawo ama-carbohydrate, ngakho-ke zinikezwa i-zeros ngokubala izinkomba. Izindlela zokupheka, isikhathi sokupheka, kanye nezinga lokuvuthwa kungathinta inkomba yokudla ye-glycemic, futhi izinhlobo ezahlukene zokudla okufanayo zingaba namanani ahlukene.
Isibonelo, amazambane ahlambulukile anenombolo yenkomba ephakeme kunamazambane abhakiwe, futhi kokubili kungashintsha kuye ngokuthi yini oyifaka ngaphezulu. Imikhiqizo ehlukene yesinkwa esingakolweni ingahluka cishe amaphuzu angu-20 ohlwini.
Inkomba ye-glycemic ibonakala njengomqondo omuhle, futhi ingakusiza ukuba ulungiselele ukuthi yikuphi ukudla okuphakeme kunama-carbs kunabanye.
Kodwa ayithathi isayizi, isilinganiso sekhalori noma ukudla okunomsoco, ngakho-ke akwanele ukuhlela ukudla kwakho. Isibonelo, ikhabethe inombhalo ophezulu kakhulu kune-ayisikhilimu, futhi ama-chips amazambane anenani eliphansi kunezambatho ezibhaka. Lokhu kungenxa yokuthi nazo ziqukethe amafutha, ehlisa inombolo yenkomba ye-glycemic kodwa engenzi ukondla ngokwengeziwe.
Umthwalo we-Glycemic
Njengoba inkomba ye-glycemic ingaba yinto engafanele ukuyisebenzisa, into ebizwa ngokuthi umthwalo we-glycemic ingabalwa. Isekelwe kwinhlawulo ye-glycemic kodwa futhi isebenzisa ubungako besigaba esilinganiselwe ukuze kusetshenziswe kakhulu. Ifomula elisetshenziselwa ukubala umthwalo yinkomba ye-glycemic izikhathi izikhathi inani le-carbohydrate, ehlukaniswe yi-100. Ukudla okuphansi kwe-glycemic kungaphansi kuka-10, ububanzi obuphakathi ko-11 kuya ku-19 nokudla okunamaphesenti angamashumi amabili noma ngaphezulu kubhekwa njenge-high-glycemic- ukudla kokulayisha. Uma unesifo sikashukela, qinisekisa ukuthi ukhuluma nomhlinzeki wakho wezempilo, umfundisi wesifo sikashukela, udlayi noma umsoco ngaphambi kokuba enze noma yikuphi ukushintsha kokudla.
Imithombo:
Association of American Diabetes Association. "Index Index Glycemic kanye nesifo sikashukela." http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html.
I-Academy Yokudla Ne-Dietetics Ukuhlaziya Ubufakazi Librar y. "Isifinyezo Sokunciphisa Isifo Sikashukela Mellitus (DM): Index Index Glycemic and Diabetes." http://www.andeal.org/.
> I-Harvard Health Publications, i-Harvard Medical School. "Index Index and Glycemic Load for 100+ Ukudla". http://www.health.harvard.edu/diseases-and-conditions/glycemic_index_and_glycemic_load_for_100_kudla.
Maher AK. "Imenyu Yokudla Elula." I-Eleventh Edition, eHoboken NJ, eU.SA: Wiley-Blackwell Publishing, ngo-Okthoba 2011.
I-University of Illinois Extension. "Iyini Umthwalo weGlycemic kanye ne-Index Glycemic? Http://extension.illinois.edu/diabetes2/subsection.cfm?SubSectionID=100.