Inkomba ye-glycemic noma i-glycemic index (GI) yokudla ngokuyisisekelo kwembula ukuthi ushukela wegazi lakho uzokhuphuka kangakanani futhi ngasiphi isivinini ngemuva kokudla ama-carbohydrate aqukethwe ekudleni okushiwoyo, uma kuqhathaniswa noshukela omsulwa.
Kungumqondo owusizo kakhulu uma ufuna yenza ukukhetha okungcono kwe-carbohydrate ekudleni kwakho futhi uvimbele ama-spikes aphezulu e-glucose. Ngamafuphi, ukukugcina unempilo.
Inkomba engezansi ye-glycemic, enempilo
Ukudla okunenkomba ephansi ye-glycemic kunempilo lomzimba. Futhi zisisiza ukuthi sizizwe sigcwele isikhathi eside ngemuva kokuzidla. Ukudla okuningi okuqukethe ama-carbohydrate ayinkimbinkimbi kuwela esigabeni esiphansi se-glycemic index, yize kukhona okuhlukile. Khumbula ukuthi ngaphansi kwama-55, kubhekwa njengokuphansi; okuphakathi kuphakathi kuka-55 no-69. futhi kuphezulu ngaphezu kuka-70.
Ungabala kanjani umthwalo we-glycemic
Umqondo wokulayisha we-glycemic usebenza kakhulu uma kukhulunywa ngokugcina amazinga eglucose egazi elawulwa. Inkomba ye-glycemic iphindaphindwe ngenani lama-carbohydrate eliwanikezayo ngokusebenza ngakunye. Isibalo esitholiwe sehlukaniswe ngo-100. I-CG ephansi ingu-10 noma ngaphansi. Isilinganiso siyi-11 kuye kwayi-19, kuyilapho ezingama-20 noma ngaphezulu zibhekwa njengeziphezulu. Isinkwa sikakolweni esiphelele, isibonelo, sine-GI engu-69 ne-GL engu-9.
Ngisho noma ukudla kuqukethe inkomba ephezulu ye-glycemic, uma inani lama-carbohydrate liphansi, ngeke libe nomthelela omkhulu. Isibonelo esihle yi-watermelon, ene-GI engu-80, kodwa i-GL yayo ingu-5 kuphela. Lokhu kungenxa yokuthi isithelo esinambitheka kamnandi, kodwa ikakhulukazi amanzi.
Yiba nengqondo nje
Ukuzula usuku lonke wenza ukubuyabuyelela nokwehlukanisa ngaphambi kokukhetha ukudla ozokudla akusebenzi neze. Ngenhlanhla, ngokuvamile, kwanele ukugwema amaswidi anezakhi eziphansi, cabanga ngamazinga kashukela nefayibha futhi, ngaphezu kwakho konke, gxila ezinhlamvini ezinempilo, izithelo nemifino njengemithombo yamandla.