Ukusebenzisa Index Index Glycemic Yokuphatha Igazi Sugar
Mhlawumbe uzwile ngenhla ye-glycemic. Uma unesifo sikashukela sohlobo lwesibili , igama lomdlalo udla ukudla okungahambisani neshukela legazi lakho. Ukubala ama-carbohydrate yindlela eyodwa yokugcina ukulawula okuhle kwezinombolo zakho. Ukwazi i-glycemic index ye-carbs oyidlayo kungakusiza ukuhlehlisa ukudla kwakho ukugcina i-glucose yegazi yakho eduze nohlobo olujwayelekile.
Iyini Inkomba YeGlycemic?
Izindleko ze-glycemic index rates zokudla okungakanani ukuthi ziphakamisa i-glucose yegazi. Amakhekhe, ushukela, ikhekhe, nama-cookies ane-index ephakeme ye-glycemic, kuyilapho wonke amagrafu enomdwebo ophansi we-glycemic.
Njengoba yi-carbs ekudleni okuphakamisa ushukela wegazi , inkomba ye-glycemic ingasiza uma uzama ukuthola ukuthi yikuphi okungcono kakhulu kuwe. Njengoba wonke ama-carbohydrate engathinti amazinga e-glucose egazi ngendlela efanayo, ukwazi ukuthi i-carbs ine-low glycemic index ingakusiza ukuba uhlele kahle ukudla kwakho.
Ukudla okuningi kunezinombolo zezinombolo ze-GI, kuye ngezici eziningi, Ngezinye izikhathi ukudla okuphekwe isikhathi eside kungathinta kanjani i-GI.
Isibonelo, lapho i-pasta ipheka "al dente," i-GI ingaphansi kunokuba iphekwe isikhathi eside. Izinombolo ezinikezwe kuleli shidi ziyizilinganiso zebanga le-GI kulakudla.
Index Index Glycemic kanye Carb Bala Ukudla Common
| UKUDLA | I-Grams Carbs | Ububanzi be-GI | I-GI yesilinganiso |
| I-Potato emhlophe (ephakathi) | 34 | 56-111 | ama-80s aphezulu |
| I-Potato enhle (ephakathi) | 24 | 44-78 | 61 |
| Izaqathe (1/2 indebe) | 6 | 16-92 | 47 |
| I-Peas eluhlaza (1/2 indebe) | 11 | 39-54 | 48 |
| Ama-Chick Peas (1 indebe) | 54 | 31-36 | 34 |
| I-Soy Beans (1/2 indebe) | 13 | 15-20 | 17 |
| I-Apple (ephakathi) | 19 | 28-44 | 38 |
| I-Banana (ephakathi) | 27 | 46-70 | 58 |
| Isinkwa esimhlophe (isisindo esingu-1) | 14 | 64-83 | 72 |
| Isinkwa Sonke Sikolweni (isisindo esingu-1) | 12 | 52-87 | 71 |
| Isinkwa w / Izinhlamvu Zokolweni Zisikekele (isigaba esingu-1) | 12 | 48-58 | 53 |
| I-Oatmeal (hhayi isheshayo - 1/2 indebe eyomile) | 27 | 42-75 | 58 |
| Ilayisi elimhlophe (1 indebe ende okusanhlamvu) | 45 | 50-64 | 56 |
| Ilayisi e-Brown (1 indebe ende okusanhlamvu) | 45 | 66-87 | 77 |
| I-Pasta (1 indebe) | 43 | 40s-60s | 50s |