Iyintoni inkcazo yeglycemic?

Igama elithi "i-index glycemic" lwenziwa ngabagqirha abandakanyekayo kunyango nokufunda ngesifo sikashukela. Baye bakhankanya ukuba i-nganye mveliso ngendlela yayo ichaphazela izinga leswekile kwigazi. Enyanisweni, oku kuthetha ukuba ukutya okukhawuleza kukugaya umzimba kwaye ngendlela yeglucose ngokukhawuleza kungena igazi lomntu, ngelixa ezinye zitsalwa ixesha elide, i-glucose egazini ikhutshwa kancane kancane, kwiincinci ezincinci.

Okwangoku, isalathisi se-glycemic isetyenziswanga nje kuphela ngabantu abanesifo sikashukela, apho i-sugar level iyinkomba apho ubomi buxhomekeke ngqo, kodwa nangabantu abafuna ukunciphisa umzimba. Inyaniso kukuba ukukhululwa kwe-glucose ngokukhawuleza kwigazi kubangela ukuveliswa kwe-insulin, ekufuneka isuse i-glucose engaphezulu. Uze ususe ngokucwangciselwa kumafutha. Ngaloo ndlela, iingxaki ezimbini zixazululwa: okokuqala, izinga leshukela liphantsi, kwaye okwesibini, amandla agcinwa kwixesha elizayo.

Xa inani le-glucose liwa, umzimba uqala ukufuna amandla ngaphandle kwaye umntu ulambile. Oku akuthethi ukuba akukho namandla ashiywe, inxalenye yayo sele isetyenziswe kwixesha elizayo, kwaye asizange sithole ukunikezelwa kwamandla angagqithwanga ngendlela yeoli.

Xa i- glucose ingena kwigazi ngokulinganayo, akukho ukukhululwa kwe-insulin, amandla atshiswa ngokufanayo, kwaye akayi kulibazisa kwikamva. Umntu uziva ixesha elide, kwaye akukho kuqokelela kweoli.

Ngoko ke, i-index ye-glycemic (GI) yile nqondiso kuphela ebonisa ngokukhawuleza isivinini apho umkhiqizo okhutshwe ngekhabhoni uqhutshwa kwi-glucose. I-GI ye-glucose, elingana ne-100, ithathwa njengendawo yokubhekisa. Ngalo mfanekiso iGC yeminye imikhiqizo ifaniswa. Iphakamileyo izinga lokuhlenga kwemveliso, i-GI yalo phezulu. Ngoko ke, ukwenzela ukunciphisa umzimba, kuyimfuneko ukuba ukhethe izinto ezikhethiweyo ngezantsi. I- GI ephantsi iqwalaselwa ngaphantsi kwe-55, ukusuka kwi-56 ukuya kwi-69 engama-GI, ukusuka kwi-70 ukuya phezulu.

Ukulahleka kwesisindo, kucetyiswa ukuba udle i-carbohydrates nge-index ephantsi ye-glycemic, okubizwa ngokuba yi- carbohydrate enzima. Kwi-cleavage yelolekyuli enjalo, umzimba kufuneka uchithe ixesha elininzi kunye namandla. Le ndlela yenzelwe indlela yokuphila umntu ayenamathele kuyo amakhulu kunye namawaka ezizukulwana, oko kukuthi, ukunyakaza rhoqo ukufuna ukutya. Ngoku imeko iguqule ngokubanzi, umntu akasayi kukhwela kwii-steppes ukuze athathe isidlo sakusasa okanye isidlo sasemini, ukufunwa kokutya kwaqala ukuthatha ixesha elincinci kunye namandla, kwaye ukutya ngokwabo kwaba yile caloric. Konke oku kukhokelela ekubeni abantu abaninzi baninzi. Ukuyicombulula le ngxaki, kuyimfuneko ukuba uqale ukulandela oko umntu akudlayo.

Nangona kunjalo, akuzona zonke izinto ezilula njengoko kubonakala ngathi. Ukuba ukhangele kuzo zonke iithebula ezifumaneka kwi-intanethi ngexabiso le-GI, uyazibonela ngokuqinisekileyo ukuba amatafula ahlukeneyo anika amanani ahlukeneyo. Kwaye akumangalisi, kuba inkcazo ye-glycemic incike kwizinto ezininzi, ngokukodwa, endleleni yokucwangcisa loo mveliso. I-GI yomgubo ococekileyo uya kuba ngaphantsi komgubo we-GI webanga eliphezulu, i-GI yeeqathi ezintsha ziphantsi kunezobilisiwe, kwaye nangaphezulu kunamazambane ahlambulukileyo, nokuba isitya esitshisayo nesibandayo siya kuba ne-GI eyahlukileyo.

Ukuthetha ngokuthe ngqo, ukuqhubela phambili umveliso kuthatha ngaphambi kokusetyenziswa, i-GI yayo ephakamileyo. Ukwandisa isalathisi senkqubela kunye nokongezwa kweziqholo. Ngoko ke, kungcono ukukhetha izitya ezilula kwaye ezingenakuthobeka. Kukho ezinye iinguqu. Inyaniso kukuba i-GI incike ekubeni yintoni, ngokudibanisa noko imveliso eyadliwayo, ilingana naphezulu. Ngoko ke, kwisidlo esisodwa kukulungele ukudibanisa iimveliso kunye nesalathisi esondeleyo.

Ukongezelela, kukho inani lemveliso ekhululekayo i-carbohydrates. Yintoni, umzekelo, isalathisi se-glycemic of meat? Enyanisweni, inokulinganiswa nantoni, kuba ayichaphazeli inqanaba leswekile egazini. Nangona kunjalo, oku akuthethi ukuba ukhetha inkqubo yokulahlekelwa kwesisindo esekelwe kwi-GI, inyama ingadliwa ingalawulwa. Ukongezelela, kukho imveliso enjengamantongomane okanye i-tshokoleta. I-GI yabo ayikho phezulu, kodwa inomxholo ophezulu weoli.

Njengoko ubona, ukuze kulandelelaniswe le nkqubo, kuya kubakho ukuqonda kwaye ukhumbule kuyo ixesha elide, yintoni kwaye kunye nantoni engcono ukuyisebenzisa, kwaye yintoni ekufuneka ishiywe ngokupheleleyo. Nangona kunjalo, le nkqubo ithathwa njengeyasebenza kakhulu, ngenxa yokuba iyayifumana abantu abangakumbi.