Kokutya neziselo, Ukudla

Glycemic Index and osidingayo kudla: itafile yokubala

uluntu Modern ine yibhanile yezizwe, izimvo zilandelayo: indlela yokwenza imali engakumbi, indlela basempilweni nendlela ukuncipha. Kwinqaku lokuqala esiza, ngelishwa, akaphenduli, kodwa ezimbini zokugqibela, cinga, ngokusekelwe ingqiqo ezifana isalathisi Glycemic kunye nokutya caloric (table iya kunikwa ngezantsi).

Kwakhona cinga esisiseko ngcinga amalungu ale nkqubo, siza kuqwalasela zonke ngobuhle nangobubi bawo.

iprogram emfutshane

I Glycemic Isalathisi (GI) - luphawu ngakumbi zonke ezo zinto eziqulathe carbohydrate kwaye zifunxe yi emzimbeni womntu. Iimeko ezimaxongo isixelela ukuba umxholo osidingayo ayikho isalathisi sokugqibela apho kufuneka sinikele ingqalelo. Kwaye ke Glycemic isalathisi kunye osidingayo zokutya musa ukukhula nokuba ngqo okanye bomzimba ngokulinganayo. Kulo mzekelo, i GOP uyakwazi ukunika phantse nempembelelo esebenzayo ngakumbi kwinkqubo ukwehla kobunzima, kunokuba ixabiso yesondlo.

izizathu

Ubukhulu becala, le isalathisi ngumqondiso leyo olwahlula izinga iimveliso cleavage okuneekhabohayidrithe, ukuba usithelekise kwisantya ukuqhekeka glucose ecocekileyo, nto leyo kuthathwa ukuba uhlobo benchmark isalathisi kwaye ilingana nakwiiyunithi ze-100. Ukuba uphakamile lo Isalathisi, kungona isantya imveliso cleavage. Xa inkqubo nokuncipha bangazilibali njengenyathelo efana isalathiso Glycemic ukutya. Uluhlu ukunciphisa umzimba esekelwe kuphela calories ayiyi kunika iziphumo ixesha elide kwizinga eliphezulu yaye ngaphandle kuthathelwa ingqalelo GI.

Dietetics uncamela yahlula zonke iimveliso okuneekhabohayidrithe ngokwamaqela amathathu - eliphantsi, njengophakathi okanye njengophezulu index Glycemic. Ukuba uya kugqithise, bonke yokutya GI eliphezulu ziquka iicarbohydrate kwemfuneko ngokukhawuleza, engenanto, ngoxa yokutya GI ephantsi ekholisa thina carbohydrate kade, ezintsonkothileyo. iinkcukacha Okuninzi Glycemic ukutya index (itheyibhile okanye igrafu) ingaba iza kufundwa uncwadi zonyango ezifanelekileyo.

Nika iswekile ingqondo!

Njengoko kuchaziwe ngaphambili, umnqweno baphile ubomi obusempilweni kukhokelela ezingqondweni ezininzi. Abanye esifanelekele babesaba kuphele ukunciphisa namandla, wakhetha omnye, nokunga ukutya iswekile-protein ecocekileyo. Kule mo, unako ukuchitha usuku okanye iintsuku ezimbini, emva koko uba "iimpukane sleepy" imo esebenzayo - umntu uziva udiniwe, ufuna ukulala yaye abazange baqonde oko kwenzeka kuye, wenze kakuhle kangaka, nidle okulungileyo! Noko ke, ukuchaneka kwi ukudla okunjalo kwaye ayenzi azisezeli. Masithethe vula kancinane imfihlelo, amisiweyo amazinyo buthelezi yonke yayo obviousness: eseleyo kufuneka ngeenxa zonke.

Ukungabikho carbohydrate kukhokelela yindlala kwemisipha ingqondo, umntu buthathaka kwaye lukhula buthuntu. Beautiful umfanekiso, akunjalo na? Kakade ke, ukuba phezulu nantoni na kuyimfuneko, kufuneka sifunde nje ukwenza izigqibo ezifanelekileyo phakathi intabalala ukutya okuneekhabohayidrithe. Glycemic Index kunye nokutya osidingayo (itheyibhile eboniswe ngezantsi) inokukunceda nawe nale.

carbs elungileyo, carbs ezimbi

Wekhabohayidreyiti zahlukile enye kwenye, kodwa inkqubo ukwetyisa eziguqulelwe bonke glucose, nosebenza zibe kukudla umzimba, ngokubonelela amandla kuyimfuneko. It yongamela inkqubo ye-insulin, evela kwi pancreas. Wakuba uyityileyo, insulin uqala ukusebenza. Ngenxa yoko, inkqubo carbohydrate recycling lugqityiwe kuqala.

Isiphumo ukusuka carbohydrate - iswekile, kodwa isantya "unyango" kuyahluka.

Ngokukhawuleza, ngokukhawuleza!

Ezi carbohydrate isantya-weembaleki wendele phantse nangoko, zivuse ukunyuka iswekile egazini. Kwaye ke amandla waya ngesifo sephepha, njengoko iswekile yawa kabukhali, ngenxa yoko uziva indlala elimasikizi, kodwa badla kutshanje. Eziphilayo ngobuchule thsuphe ukuba ukulungele ukuba imane once more. Ukuba ngaba uchitha yonke le enzonzobileni amandla ngoko nangoko (hello abasebenzi ofisi!), Ngoko nangoko luhlala emacaleni enu ngokohlobo ngamanqatha. Ufundo umlinganiselo enjalo, njengoko isalathisi Glycemic (itheyibhile okanye nje uluhlu), likuvumela ukuba uphephe kuyo. Person ukugcina zokuziphilisa, ngokwaneleyo ukuba awadubadube calories ezininzi njengoko echitha - ukho theory. Ukuziqhelisa, hlafuna kuphela iswekile kwi-1500-2000 kcal luyingozi kakhulu ukususela iviswa pancreas. Eneneni, kuyimfuneko ukuvelisa isixa lasendle insulin kangangexesha elifutshane. Le imo ebangela iiseli azipheli ngokukhawuleza, nto leyo libe ukugula kakhulu. Ukusebenzisa ukuyilwa indibanisela yokudla 'isalathiso Glycemic kwaye caloric "(itheyibhile okanye nje uluhlu), uya bazuze iziphumo ezigqwesileyo indlela yokugcina impilo yabo.

Slow ibheke winile - Bayahamba

carbohydrate ezicothayo ukuziphatha nto ichazwe kule vesi. Ukuze ukugaya kakuhle kubo, insulin iveliswa ngokuthe ngcembe, oko kukuthi, i-injeke usebenza kwimeko-ikwimo entle yona. Inqanaba eswekile yegazi akuthethi ukutsibela, kodwa ihleli kwinqanaba elifanelekileyo, esivumela emzimbeni ixesha elide ukuze sizive udikwe. Ngoko ke, umzekelo, njengoko acetyiswayo kule yesondlo ipasta evela durum ingqolowa, phezu kwazo zonke calories zabo. Lo ngomnye umzekelo njani ziyaphikisana Glycemic isalathisi zokutya + itafile ngamnye ukunciphisa umzimba, kuthathelwa ingqalelo calories.

Isishwankathelo itafile yezidlo

Apha etafileni imveliso ekubhekiselwe kuwo kweli nqaku ngaphezu kanye.

Table, nto leyo ebonisa iimveliso kunye index Glycemic ephantsi (kucetyiswa ukuba usebenzise kangangoko kunokwenzeka, nangona isiqulatho caloric)
inombolo imveliso I Glycemic Isalathisi isiqulatho osidingayo 100 grams nganye
1 imbewu kajongilanga 8

572

2 igalikhi 10 46
3 Ilettuce 10 17
4 isaladi leaf 10 19
5 iitumato 10 18
6 anyanisi 10 48
7 ikhaphetshu 10 25
8 awafanele fresh 10 28
9 broccoli 10 27
10 kefir 15 51
11 amantongomane 15 621
12 Neenkozo zepistasi (ingxubevange) 15-25 720
13 zesoya 16 447
14 Iimbotyi Red Fresh 19 93
15 irayisi bran 19 316
16 Cranberry, cranberries 20 26
17 fructose 20 398
18 cherry 22 49
19 chocolate Dark 25 550
20 berry 25-30 50
21 nembumba bila 27 111
22 Ubisi (yonke) 28 60
23 iimbotyi ezomileyo 30 397
24 Ubisi (ngokukhawuleza engacoseleli) 32 31
25 nabantwana aba 33 43
26 Fruit okungenamafutha iyogurt 33 60
27 Nangu 35 50
28 apples 35-40 44
29 Isonka esenziwe ngomgubo wengqolowa yonke 35 220
30 isonka serhasi 38 250
31 imihla 40 290
32 uMofokeng 40 330
33 groats buckwheat 40 350
34 strawberry 40 45
35 ijusi 40-45 45
36 Pasta of durum ingqolowa 42 380
37 sohlobo 42 48

Glycemic Index kunye osidingayo zokutya (itheyibhile eyenziwa eziveliswa iqela eliphakathi. Siyaleza ngokulinganisela)
inombolo imveliso I Glycemic Isalathisi isiqulatho osidingayo 100 grams nganye
1 mafia eyakhiwe 43 55
2 melon 43 59
3 Iapilkosi 44 40
4 yeepesika 44 42
5 kvass 45 21
6 iidiliya 46 64
7 irayisi ebomvu 47 125
8 bran isonka 47 210
9 peas green Fresh 47

72

10 grapefruit juice 49 45
11 ishq ibhali 50 330
12 mai 50 49
13 Isonka ngomgubo wengqolowa + bran 50 250
14 iimbotyi eyakhiwe 52 116
15 namaqhashu 55 480
16 irayisi brown 55 350
17 oatmeal cookies 55 440
18 oat bran 55 92
19 buckwheat 55 320
20 amazambane bila 56 75
21 mango 56 67
22 bananas 57 91
23 rye 63 250
24 beetroot bila 65 54
25 isidudu Semolina ubisi 66 125
26 Ezomileyo "Jumbo" 67 328
27 womile iziqhamo mix 67 350
28 nomoya 67 50
29 isonka esimhlophe 70 280
30 irayisi emhlophe 70 330
31 corn ebilisiweyo 70 123
32 amazambane ezicujiweyo 70 95

Glycemic Index kunye osidingayo zokutya (iThebhile ka abameli ukuya ukugaywa ezikhawulezayo Kucetyiswa ukuphepha)
inombolo imveliso I Glycemic Isalathisi isiqulatho osidingayo 100 grams nganye
1 ikhabe 71 40
2 ishq zengqolowa 73 360
3 isonka sengqolowa 75 380
4 fries French 75 270
5 candy caramel 50 380
6 ephekwe amazambane 85 95
7 uju 88 315
8 Isazobe emoyeni 94 350
9 glucose 100 365

Olu luluhlu imveliso luza kuvumela ukwenza otya ngayo kangangoko ilungelo kunokwenzeka kuzo zonke izimvo, ukususela isalathiso Glycemic kunye itheyibhile ukutya caloric lugubungela ngaxeshanye. Kufuneka nje ukukhetha iimveliso ukuba abe intsholongwane ye esemthethweni, kwaye kuzo alinyulele mgangathweni.Ukutya "ubunzima" ukusuka ukusebenzisa amandla.

ukudla index Glycemic ukuba seswekile

Kubonakala, kungekhona nje ingcamango "index Glycemic ukudla" (Table). Xa seswekile ifuna ukutya okhethekileyo, nto leyo uphakamisa ukuba iswekile yegazi eqhelekileyo. Umgaqo yokukhetha yokutya ngokungqinelana GOP okokuqala wabona ukukhanya kwiminyaka eli-15 eyadlulayo kuphuhliso lwenkqubo samandla ekulungeleyo kubantu abanesifo seswekile. It idibanisa isalathiso Glycemic kunye nesiqulatho caloric ukutya, iingcali Ukuveliswa esichanekileyo formula, isondlo nokuthantamisa ukuba seswekile. Ngokusekelwe kule nkcazelo ngentla, nto leyo echaza ifuthe umzimba carbohydrate ngokukhawuleza, ngokucotha, sinokugqiba ukuba abantu abagulayo bayakhuthazwa ngamandla ukuba ukulungiselela izidlo zabo ukusuka iimveliso itafile yokuqala. Le ndlela yokulinganisa ayizi ukugcina iswekile egazini lakho kwinqanaba elifanelekileyo, uphambuke kwama okungafunwayo eguquguqukayo. Kucetyiswa ukuba ukugcina ulwazi Ukugunda malunga nesihloko "Glycemic isalathisi osidingayo ukutya." Isithebe olu hlobo uya kwenza, ukuba kuyimfuneko, ukufumana ngokukhawuleza oko kufuneka edliwayo iziphumo ezingcono.

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