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Ikhaya Ezempilo Isifo sikashukela Isifo sikashukela oi-Shivangi Karn Ngu UShivangi Karn ngoFebhuwari 5, 2021

Ziningi izinto ezinomthelela ekukhuleni kwesifo sikashukela njengokukhuluphala ngokweqile, indlela yokuphila ngokuhlala phansi, ukubhema, ukungasebenzi komzimba nokusetshenziswa kokudla okuphezulu kwama-carbohydrate. Indima ye-carbs yokudla, noma kunjalo, inengxabano ezifundweni eziningi.

Lokhu kungenxa yokuthi, ezifundweni eziningi ezedlule, ukuphendula kwe-glucose kwakuxhunyaniswe ngqo nokusetshenziswa kwama-carbohydrate ngezindlela okuthi uma umuntu esebenzisa ama-carbs amaningi, amazinga e-glucose avame ukwanda kungekudala.

Kodwa-ke, ngokufika komqondo we-glycemic index (GI), le mbono yaba nempikiswano njengoba okunye ukudla okune-carb njengesinkwa nelayisi elinsundu elinokuqukethwe okufanayo kwama-carbohydrate, akuvamisile ukubanga inyoka engazelelwe emazingeni kashukela.

Inkomba ye-Glycemic yinani elinikezwa ukudla ngokuya ngamazinga kashukela egazi akhuphukayo. Uma i-GI yokudla iphansi (ngaphansi kwama-55), iqukethe ama-carbs athatha isikhathi eside ukwephuka, agayeke, amuncwe futhi ahlanganiswe futhi ngaleyo ndlela, ijwayele ukukhuphula amazinga eglucose kancane kakhulu. [1]

Kepha inkomba ye-glycemic, noma kunjalo, ayicabangi inani lokudla okudliwayo. Akusho ngomphumela ophelele we-glucose emazingeni egazi. Kungakho, umthwalo we-glycemic (GL), kwakhiqizwa esinye isici esihlanganisa ubuningi nekhwalithi yama-carbohydrate.

Isibonelo, i-GI yamakhabe ingama-80, ephezulu uma iqhathaniswa nezinye izithelo. Kepha ukukhonzwa okuncane kwe-carbs ngeke kulimaze. Ukudla okuphansi kwe-GL (10 noma ngezansi) kanye nokudla okuphansi kwe-GI ndawonye kuqinisa amazinga kashukela futhi kusize ekuphathweni kwesifo sikashukela.

Kule ndatshana, uzothola ezinye izinkomba eziphansi ze-glycemic kanye ne-glycemic load ukudla nakho okunempilo nokunomsoco futhi okungangezwa ekudleni kwesifo sikashukela. Bheka.

Izithelo

1. Orenji

Ngokwe-American Diabetes Association (ADA), i-orange iphansi kunkomba ye-glycemic, yingakho ijwayele ukuthinta amazinga eglucose kancane kakhulu. Igcwele ne-fiber, i-potassium, i-folate no-vitamin C okufaka isandla ezinzuzweni zezempilo zabantu abanesifo sikashukela.

I-GI yewolintshi yile: 48

I-GL ye-orange yile: 6

2. Amagilebhisi

Kokubili i-grapefruit nejusi yamagilebhisi kubhekwa njengokuphilile kubantu abanesifo sikashukela njengoba bephansi enkombeni ye-glycemic. I-Grapefruit nayo icebile kumaphrotheni nasefayibha futhi umphumela wayo ubuye ufane ne-metformin, umuthi osebenzayo wokulwa nesifo sikashukela.

I-GI yamagilebhisi ngu: 25

I-GL yamagilebhisi ngu: 3

3. I-apula

Ngokwe-ADA, i-apula lingafakwa ekudleni kwesifo sikashukela yize liqukethe ama-carbohydrate noshukela. Lokhu kungenxa yokuthi aqukethe ushukela (i-fructose) ohluke kakhulu kwamanye ushukela osetshenzisiwe. Futhi, i-apula liwumthombo omkhulu we-fiber kanye nama-micronutrients amaningi. [okubili]

I-GI ye-apula yile: 38

I-GL ye-apula yile: 5

4. Ubhanana

Ubhanana luyisinqumo esihle kakhulu kubantu abanesifo sikashukela. Itholakala kuzo zonke izinkathi zonyaka futhi ine-GI ephansi ngenxa yokuba khona kwe-fiber. Kodwa-ke, gwema ukudla ubhanana omningi kakhulu ngoba nawo aphezulu ku-carbs. Futhi, gwema ubhanana ovuthwe kakhulu.

I-GI kabhanana yile: 54

I-GL kabhanana yile: 11-22 (ubhanana omncane omkhulu)

5. Amagilebhisi

Amagilebhisi ahlotshaniswa kakhulu nezifo eziphansi zesifo sikashukela. Iqukethe i-phytochemical enamandla ebizwa nge-resveratrol eguqula amazinga e-glucose futhi iwavimbele ekukhuleni.

I-GI yamagilebhisi yile: 46

I-GL yamagilebhisi yile: 14

Imifino

6. Broccoli

I-Broccoli iqukethe ukuminyana okuphezulu kwe-sulforaphane okuvame ukwehlisa amazinga e-glucose futhi kuthuthukise ukumelana ne-insulin kwabanesifo sikashukela. Ine-GI ephansi ne-GL ephansi kanye nezakhamzimba ezibalulekile njenge-calcium, i-iron, i-zinc namavithamini. [3]

I-GI ye-broccoli yile: ishumi nanhlanu

I-GL ye-broccoli yile: 1

7. Isipinashi

Ngokusho kocwaningo, i-nitrate engaphili kule veggie ijwayele ukubuyisela emuva ukuqhubeka kokumelana ne-insulin nokungasebenzi kweseli, ngaleyo ndlela kuzinzise amazinga eglucose futhi kuvimbele izinkinga ezihlobene nesifo sikashukela. [4]

I-GI yesipinashi yile: ishumi nanhlanu

I-GL yesipinashi yile: 1

8. Utamatisi

Utamatisi uphansi enkombeni ye-glycemic futhi ucebile ngama-antioxidants. Ijwayele ukwehlisa ingcindezi ene-oxidative emzimbeni futhi ivimbele ukuvuvukala, okuyimbangela enkulu yesifo sikashukela kanye nezinkinga zaso.

I-GI yetamatisi yile: ishumi nanhlanu

I-GL yetamatisi yile:

9. Isanqante

Kokubili isanqante engaphekiwe nephekiwe kubhekwa njengephilile kubantu abanesifo sikashukela njengoba izaqathe zisiza ukwehlisa inani likashukela egazini. Ijusi likherothi nalo lithandwa ukuphathwa kwesifo sikashukela. Izaqathe ziphansi enkombeni ye-glycemic nama-calories futhi zigcwele amavithamini abalulekile.

I-GI yesanqante yile: 47

I-GL yesanqante yile: ezimbili

10. Ikhukhamba

Ikhukhamba iwukudla okulungele kokubili ukulawulwa kwe-glycemic nokuncipha kwezinkinga zesifo sikashukela. Lokhu kudla kunemiphumela yokulwa ne-antioxidative kumaseli we-pancreatic futhi kukuvimbele emonakalweni odalwe ama-radicals amahhala.

I-GI yekhukhamba yile: ishumi nanhlanu

I-GL yekhukhamba yile: 1

Abanye

11. Um-alimondi

Izithelo ezomile njengama-alimondi zisiza ukunciphisa i-spike glucose futhi zilawule i-hyperglycemia. Ziphinde zibe nomthelela omuhle emazingeni e-cholesterol futhi zinganciphisa ingozi yezifo zenhliziyo kubantu abanesifo sikashukela. [4]

I-GI ye-alimondi yile: 5

I-GL ye-alimondi yile: ngaphansi kuka-1

12. Amapulangwe

Ama-prunes ngama-plums omisiwe acebile nge-fiber futhi aphansi kunkomba ye-glycemic. Zigcwele nezakhamzimba ezinjengevithamini A, uvithamini B2, i-potassium namaprotheni. Ama-prunes ayaziwa futhi ukuthi akhulisa ukusutha futhi anciphise ukudla.

I-GI yama-prunes yile: 40

I-GL yama-prunes yile: 9

13. Amatshwele

Ucwaningo lukhuluma ngenkomba ephakeme yezinkukhu ezinoshukela neziphansi ze-glycemic. Kungadala ukwehla kwamaphesenti angama-29-36 emazingeni eshukela ngaphakathi kwemizuzu engu-0-120. Ama-Chickpeas aphezulu nge-fiber nesitashi esimelana nesibopho se-GI yabo ephansi. [5]

I-GI yamantshontsho yile: 28

I-GL yamantshontsho yile: ngaphansi kuka-10

14. Ama-lentili

Ukusetshenziswa kwelentile njalo kuhlotshaniswa nenkomba ye-glycemic ethuthukisiwe kanye nezifo eziphansi zesifo sikashukela. Zigcwele izinhlobo eziningi zezinto eziphilayo, kufaka phakathi ama-polyphenols anezinto ezilwa nesifo sikashukela.

I-GI yamalenti yile: 32

I-GL yamalenti yile: ngaphansi kuka-10

15. Irayisi elinsundu

Ucwaningo luthi ukufaka ilayisi elimhlophe ngelayisi onsundu kuvame ukwehlisa ubungozi besifo sikashukela ngamaphesenti ayi-16. Irayisi elinsundu linenqwaba yefayibha yokudla, amaminerali kanye namavithamini asiza ukuphatha amazinga kashukela nokuvimbela ukuphakama kwawo okungazelelwe.

I-GI yelayisi elinsundu yile: 55

I-GL yelayisi elinsundu yile: 2. 3

I-15 Low Glycemic Index (GI) Ukudla Kwesifo Sikashukela

Amagama Amahle Kakhulu Ezingane

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