Isexwayiso: imikhiqizo nge Inkomba okusezingeni eliphezulu glycemic!

Iqiniso ukuthi kilojoule ezinjalo kanye nenombolo yabo ekudleni kuthinta sibalo yethu, uma kungewona wonke, khona-ke abantu abaningi eyaziwa. Uma ubuka indlela odla ngayo, ahole indlela yokuphila enempilo, nakanjani sinake ikhwalithi, ubuningi kanye kilojoule kudliwa. Kodwa ingabe kwanele ukuba ulawule isisindo sakho? It kuvela ukuthi ukuncipha kuthintwa hhayi kuphela kilojoule eziqukethwe ukudla, kodwa futhi Inkomba yayo glycemic. On kubalulekile ukwazi ukwenza ekudleni kwakho kahle. Yini ukudla nge high Inkomba glycemic kufanele ayifakiwe noma zincishiswe izindawo zabo ukuze kugcinwe sibalo ephelele?

Hawu, laba Inkomba ekhohlisayo glycemic!

Okokuqala, kudingeka ukubhekana neqiniso lokuthi Inkomba glycemic (GI), futhi kungani wayesaba kangaka. Le nkomba kubonisa ukuthi ukudla okuthile kuthinte ukwanda kashukela. We-GOP lingaphezulu ngokushesha ukudla kugaywe futhi iguqulwe ibe yi-glucose okumsulwa. Ngenxa waba ukwanda okukhulu kwezincwadi kashukela kwenzeka. Inala kuholela ekwakhekeni okunamafutha imali. Kodwa ngokushesha nje ezingeni lehla futhi kukhona umuzwa indlala. Khona-ke aphinde thina udle ukudla nge Inkomba okusezingeni eliphezulu glycemic, aneliseka futhi konke iyaphindwa umbuthano. Kunjalo, nsuku zonke, kukhona amasentimitha extra futhi kwandisa isisindo. Singabantu ngaleyo ndlela ngaso ukulahlekelwa, ngoba sidla, esikhathini esiningi, ukudla okunama-kilojoule amancane. Kungani lokhu kwakwenzeka?

Low-ikhalori ukudla nge GI okusezingeni eliphezulu: lokho amashwa!

Inkomba glycemic alikho Ingxenye ngqo okuqukethwe ikhalori imikhiqizo. Yiqiniso, ibha ushokoledi noma amnandi pie GI kuphezulu. Kodwa uthini mayelana amazambane noma ikhabe? Abasakwazi ingozi, empeleni, kunalokho, ziwusizo ukudla okunempilo. Ngakho-GOP mikhiqizo baphakathi aphakeme: 84 no-75 ngokulandelana. Ngaleso sikhathi, efana ushokoledi, bangamaphesenti angu-70, kuyilapho le jam nhlobo 55. Ingabe manje uqonde ukuthi kungani ukudla ngendlela efanele, usengakwazi ukuthola isisindo? Esinye sezizathu - ukudla nge Inkomba okusezingeni eliphezulu glycemic.

Tricks ngokumelene Inkomba glycemic

Yini okumelwe uyenze? babe Ngempela ukuphonsa ithawula ezinye ukudla kancane ngendlela ebonakala uphilile futhi wezokudla kusuka izithelo nemifino kuphela ukuba ababuyisele evamile ekudleni? Lutho neze. Futhi bhisikidi (GI = 70) ayikwazi izaqathe (GI = 85) indawo, abafisa ukwehlisa Inkomba glycemic ukudla. Ungakhohlwa mayelana zonke amavithamini, amaminerali kanye nemikhiqizo yokudla okunempilo. Kubalulekile ukulungiselela futhi sihlanganise ukudla kahle. Kule kuxhomeke kakhulu ngabe ukudla nge okusezingeni eliphezulu glycemic Inkomba, medium noma ephansi. Khumbula ezithinta indlela GI ukupheka. Lapho kusetshenzwe ukudla echayeke, ayanda GI. Ngakho zama ukulungiselela isikhathi eside, musa overcook futhi musa inhlabamkhosi imifino, okusanhlamvu kanye nokunye. Ngokwesibonelo, amazambane, ephekwe iyunifomu, futhi kuyoba wusizo GI ngaphansana amazambane ecubuziwe. Elinye iphuzu elibalulekile: inhlanganisela kwesokudla. Ngakho, GI ushizi ne apula (amaprotheni kanye carbohydrate) zizoba ngaphansi kuka izithelo (carbohydrate).

Beka izinto eziza kuqala okukhethiwe nasekulungiseni ukudla

Nazi imithetho embalwa okufanele zilandelwe uma ufuna ukuba silinganisele ekudleni kwakho. Nciphisa carbohydrate elula nge high Inkomba glycemic (uswidi, amakhukhi nezinye amaswidi), kanye ubhanana namagilebhisi. Yidla izithelo nemifino eminingi, salads begqoke ngamafutha omnqumo. Ukupheka ukuthosa uthanda ukubhaka noma kushunqe. I emikhulu wena narezhete imikhiqizo, aba maningi izinzuzo kuyoba kuyo. Ngokuphathelene okusanhlamvu nokusanhlamvu, khetha okusanhlamvu lonke kunokuba nokudayisa ukudla okungabizi. Uma ufuna ukunciphisa umzimba ke udinga kwakha luhlaka ditety ithebula ukudla nge Inkomba ongaphakeme glycemic. Ungayithola kumawebhusayithi ahlukahlukene, ezincwadini kanye namamagazini umsoco (ngokukhethekile, abanesifo sikashukela). Kulula ngawe ukukhethwa izitsha kanye nemikhiqizo (okusekelwe GI) I-ekudleni nsuku.

Izingxenye ezintathu zempilo nobuhle

Manje uyazi ukuthi ukudla kwakho kunqunywa hhayi kuphela ngokuthi uwusizo kangakanani zayo kanye ikhalori kokuqukethwe, kodwa futhi glycemic ukudla Inkomba. Ungakhohlwa mayelana ngamunye yezingxenye ezintathu imenyu enempilo, bese isisindo sakho zizohlala yokwenza evamile - ngesikhathi ibambene, kanye isikhumba, izinwele nezinzipho - zisesimweni ephelele.