Inkomba glycemic uju. Uju Kwa-sikashukela

Inkomba glycemic uju lincike ohlotsheni kwemikhiqizo bee namaphesenti ke sucrose kanye fructose. Ukuze ukwazi Inkomba glycemic (GI) ukudla Kunconywa bonke abantu banesifo sikashukela noma zithambekele lesi sifo. Nokho, abalandeli abaningi ngendlela enempilo uvumele izinga okunemibandela lapho ezilandelwayo amamenyu nazo Kunconywa ukuba bayiyise akhawunti abantu ngongqimba umzimba okusezingeni eliphezulu.

Uyini Inkomba glycemic?

Le nkomba, ebheka ukwanda kashukela ngemva ukungenisa umkhiqizo carbohydrate. Njengoba standard ezamukelwe ngu Inkomba glycemic glucose, okuyinto amayunithi 100. Yonke imifino, izithelo, okusanhlamvu, okusanhlamvu, imikhiqizo ufulawa ube GI yabo. Kusho ukuthini lokhu? Ngokwesibonelo, ngemva kokwamukela umkhiqizo kusukela Inkomba glycemic amayunithi 40 uzobe umzimba uyaluncibilikisa 40% carbohydrate ifomu glucose.

Kukhona ukudla nge Inkomba okusezingeni eliphezulu glycemic - ngaphezulu amayunithi ezingaphezu kuka-50. Lokhu amnandi, ehla sweet, irayisi, isinkwa, amazambane abilisiwe wabhaka, omisiwe, ubhanana. Ngemva reception zabo kukhona ukugcwaliswa okusheshayo, kodwa ngokushesha abantu ibhekene indlala futhi. Iqiniso lokuthi umsebenzi ehlanganisa insulini - hormone, umsebenzi oyinhloko okuyinto ukunciphisa amazinga igazi glucose ageleze kube amangqamuzana omzimba. insulini okweqile iguqula glucose amafutha imali.

Abantu abanesifo sikashukela ngokuvamile uyaziqaphela glycemic ukudla Inkomba carbohydrate kokuzama ukwenza imenyu esekelwe le nkomba. Kodwa Abaningi babo bayenqaba uju, ecabanga provocateur. Ingabe kunjalo ngempela?

Inkomba glycemic uju

Uju iqukethe izingxenye ezimbili carbohydrate - glucose ne fructose. fructose Inkomba 19 kuphela, kanye glucose, njengoba kuphawuliwe ngaphambili, - amayunithi 100. Ngenxa yalokho, aba maningi inani fructose ungaphakathi umkhiqizo, the ephansi Inkomba glycemic uju. Ngakolunye uhlangothi, okwandisa inani glucose oluqinisekisa GI okusezingeni eliphezulu.

Kukholakala ukuthi uju has a GI okusezingeni eliphezulu. Kuye uju-ke isukela 30 kuya 90. Isilinganiso index glycemic uju kuyinto amayunithi 50-70. GI luyehluka kuye ezicini eziningana:

• kubutsela izindawo;
• engokwemvelo umkhiqizo ngokwayo;
• izimo isitoreji;
• zinhlobo uju isitshalo;
• isimo sendawo ndawo.

uju yemvelo

Abafuyi bezinyosi Maningi zobuqili ukuyengela izinyosi ushukela isiraphu, ujamu noma ezinye amaswidi. Kulokhu-ke kwandisa GOP, futhi ungaba amayunithi 100 kuya. I glycemic Inkomba uju yemvelo uhlale ngaphansana analogu kokuzihlanganisa. Google obalulekile indima izitshalo uju kuyiphi iqoqa umpe ukuphulukiswa.

Ngezansi ithebula okhombisa Inkomba glycemic uju kuqoqwa izitshalo ezahlukene, izitshalo uju.

Njengoba singabona kusukela etafuleni, kukhona uju nge Inkomba ongaphakeme glycemic - kuba umpe zikaphayini, umtholo, zikagamthilini. Izinhlobonhlobo like lime, heather, usika izingcezu azidingayo ngokucophelela kukhona GI isilinganiso.

uju angcolisa

Ekupheleni kuka-August futhi ngo-September labetibambile Fairs lapho ukuthengisa uju of izinhlobo ezahlukene. Uma obakhathalelayo impilo yakho, kufanele azi ukuthi angasilawula kanjani umkhiqizo yemvelo kungabikho izithasiselo.

ezihlukahlukene ngasinye has nombala ohlukile, isici iphunga, kuyilapho crystallization. Yiqiniso, ngomuntu ongenakho okuhlangenwe nakho okunzima ukuyiqonda zonke lezi ubuqili, kodwa namanje umehluko oyinhloko kuwufanele azi. Ngokwesibonelo, ngomuthi uju cishe esobala, kodwa iba mhlophe phezu crystallization. Lime grade eside ketshezi, nokunye okufana nokolweni uju has a iphunga ehlukile futhi umbala sinombala.

It has a ukubaluleka umkhiqizo ukuvuthwa. Izinyosi, ngemuva kokwenza uju, elinde ukuhwamuka umswakama okweqile, unikezwe into umkhiqizo ngaphandle nokuwuvumela ukuba lwalungabola. Ezinye abafuyi bezinyosi abonakele bavame ukuba bazuze ngokushesha ngangokunokwenzeka, ngakho uju akhishwa ngaphambi kwesikhathi ebesibekiwe. umkhiqizo okunjalo umswakama okweqile, ngokushesha liwohloka, nokuncipha izakhiwo zalo zokwelapha. uju elibilile aminyene, ziconsa kancane phansi izindonga izinto, hhayi ezama ukufinyelela spoon.

Khumbula: umkhiqizo Inkomba glycemic yekhwalithi ephansi Siyaphakama futhi eduze 100!

GI ushukela

Inkomba glycemic uju noshukela imayelana elifanayo - amayunithi 70, kodwa ushukela ayiqukethe izinto eziphila abakhuthele, ukulandelela izakhi kanye amavithamini ukuthi zikhona uju. Ngakho-ke, izazi zokudla zitusa ukuba makudle imikhiqizo bee. Uma ubufuna elimnandi, adle 1-2 amathisipuni of uju spoon. Kusukela kulesi sidlo awufiki isisindo kanye nesidingo amnandi sokuthola ulwazi samukeliwe.

Uma zisetshenziswa ukubeka kwengcosana kashukela kule itiye, futhi ayikwazi mkhuba, kuba ukhethe kangcono umkhiqizo umhlanga ensundu. Inkomba yayo glycemic ingaphansi futhi iyizingxenye 55.

Uju kanye nesifo sikashukela

Ngesimo ezinzima lesi sifo kusukela umpe ukunikeza usizo lapho kwamanyikwe cishe behluleka ukuveza insulini. Kodwa kungani kwabezindaba kuyinto mpikiswano eqhubekayo mayelana nezinzuzo uju sikashukela? Eziningi zalezi "abaphilisi" ngisho bameluleka ukuba badle izinto eziningi angenamkhawulo. Iqiniso lokuthi uju has imiphumela ezuzisayo on isimiso sezinzwa, okuyinto ebaluleke for abanesifo sikashukela, kuba nomphumela omuhle imisipha yenhliziyo, aqede ukuqwasha.

Endocrinologists avunyelwe ukudla ngosuku hhayi ngaphezulu kuka 1-2 amathisipuni of uju, futhi ingxenye yokuqala kufanele kusekelwe esiswini esingenalutho ekuseni, kanti eyesibili - emini. Ngo sikashukela ihlawulelwa Isikali ezinjalo ngeke ukulimaza impilo. Kunconywa ukuba ukhethe lezo izinhlobo ukuthi abe ongaphakeme GI - zikaphayini noma ngomuthi.

Naphezu cishe index efanayo glycemic uju noshukela, izinkomba usizo ziyahlukahluka kakhulu. Ukuze avimbele kwamazinga igazi glucose, ukuthenga umkhiqizo izinga ukufuywa, futhi ungakhohlwa umqondo Ingxenye.