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Yintoni iGlycemic Index? Ukutya okuphantsi kwe-GI, iSikali kunye neengcebiso zokutya

Yintoni iGlycemic Index? Ipesenti yokutya okuqukethe i-50 g ye-carbohydrate iphakamisa iswekile yegazi emva kweeyure ze-2, xa kuthelekiswa ne-glucose ecocekileyo. Ngamanye amazwi, isalathisi se-glycemic luvavanyo lokuba ukutya okuninzi kwandisa iswekile yegazi xa kuthelekiswa neswekile eqhelekileyo. Ngesalathiso se-glycemic index (GI), ukutya kunikwa ixabiso ukusuka kwi-1 ukuya kwi-100, kwaye la maxabiso [...]

Yintoni iSalathi seGlycemic?

Yipesenti yokutya okune-50 g yekhabhohayidrethi enyusa iswekile yegazi emva kweeyure ezi-2, xa kuthelekiswa neglucose esulungekileyo. Ngamanye amazwi, isalathisi se-glycemic luvavanyo lokuba ukutya okuninzi kwandisa iswekile yegazi xa kuthelekiswa neswekile eqhelekileyo. Ngesalathiso se-glycemic (GI), ukutya kunikwa ixabiso ukusuka kwi-1 ukuya kwi-100, kwaye ezi xabiso zibonisa ukuba oko kutya kunyusa kangakanani iswekile yegazi ngokukhawuleza.

Uphando lubonisa ukuba ukutya okuphantsi kwe-glycemic index kunokuba luncedo ekunciphiseni uxinzelelo lwegazi kubantu abadala abanempilo. Ukutya okunekhabhohayidrethi ephantsi kunokuphucula izinga leswekile yegazi kubantu abanesifo seswekile, kodwa izikhokelo zangoku zika-2019 azicebisi ukubalwa kwecarbohydrates okanye isicwangciso sokutya esilungiselelwe abantu abanesifo seswekile.

Eli nqaku lijonga okunye kokutya okusezantsi kwe-glycemic index kwaye libonelela ngeengcebiso zokutya kwabantu abalandela i-low glycemic index diet.

Umlinganiselo weSalathiso seGlycemic

Isalathisi seGlycemic (GI) sisikali esiphakathi kwe-1-100. Okukhona amanqaku esezantsi, kokukhona ukutya kucotha kunyusa iqondo leswekile egazini lomntu.

Inqaku le-GI leglucose kunye nesonka esimhlophe li-100.

• Ukutya kwe-GI ephantsi: ngaphantsi kwamanqaku angama-55
• Ukutya kwe-GI ephakathi: amanqaku angama-55–70
• Ukutya kwe-GI ephezulu: amanqaku angaphezu kwama-70.

Ukutya okuPhantsi ngeGI okugqibeleleyo

  1. Oats – GI Amanqaku 55
  2. Ubisi – GI Amanqaku 37-39
  3. IChickpeas – GI Amanqaku 28
  4. Umnqatha – GI Amanqaku 39
  5. Iimbotyi zezintso – GI Amanqaku 24
  6. Iilentile – GI Amanqaku 32

Iizinto ezimisela i-GI yamanqaku oKutya

• Inqanaba lokulungisa
• Ukuvuthwa
• Ukulungiselela
• Isosi kunye neziqholo
• Uhlobo lwesitatshi

Iingcebiso ngokutya okuphantsi kwe-GI

• Khetha ukutya okune-GI ephantsi
• Nciphisa kodwa ungakuthinteli ukutya okune-GI ephezulu
• Yandisa imithombo yeprotheyini, amafutha asempilweni kunye nefiber

Shwankathelo

• Ukutya okune-GI ephantsi: ngaphantsi kwama-55
• Yenyusa iswekile esegazini ngokucothayo
• Iluncedo kwisifo seswekile kunye nempilo jikelele

Ingcaphephe. UGqr. Ayten Bayram

Lo mxholo wenzelwe iinjongo zolwazi ngokubanzi kuphela. Ayiquki ukuxilongwa, unyango, okanye intengiso. Isicelo ngasinye sikhethekileyo kumntu ngamnye kwaye kufuneka sivavanywe ngugqirha wakho. Ayithathi indawo yeengcebiso zonyango; soloko ufuna uluvo lwezonyango lobuchwephesha malunga nemeko yempilo yakho.

Imigaqo-nkqubo yokuphawula

imithetho-siseko yovandlakanyo lomxhasi we-eHealth

Amanqaku ovandlakanyo kunye nomxholo unokwenziwa kuphela ngabaxumi kunye nabathengi benkonzo abaneseshoni nge-eHealth ngedinga okanye intlanganiso ekhoyo.

Nceda ubhale phantsi ukoneliseka kwakho okanye izikhalazo malunga nengcaphephe oye wadibana nayo okanye inkonzo oyithengileyo, kwaye ukhumbule ukuba amanqaku akho kunye nezimvo ziya kuba negalelo elikhulu kwabanye abathengi kunye nabo bafuna ukuthenga iinkonzo ukwenza ukhetho olungcono.

Siza kupapasha zonke iikhomenti, nokuba zilungile okanye zingalunganga, kwiqonga le-eHealth ngokukhawuleza, ukuba imigaqo yovavanyo iyalandelwa. Siza kubonelela ngokungafihlisiyo malunga nobume bomxholo ongenisiweyo.

Siza kusebenzisa imigaqo kunye nemigangatho efanayo kwiimpendulo ezinikwe yingcali okanye umboneleli ngenkonzo.

Umnqophiso we-eHealth kukusasaza ingxelo evela kumxhasi kunye neengcaphephe, umthengi wenkonzo kunye nomnikezeli wenkonzo. Siza kuyiyeka iminikelo izithethelele kwaye asiyi kuba ngabo bagwebayo okuyinyani

Uvandlakanyo maluhambelane neseshoni kwaye lufanele ukufunda ngokubanzi.

Izimvo kunye novavanyo kufuneka zilunge, zingakhethi cala kwaye zingqale kwinkonzo oyifumene kwingcali okanye umboneleli ngenkonzo. Musa ukwabelana ngefowuni yakho kunye needilesi ze-imeyile. Nceda ungenzi iinkcazo zobuqu, zezopolitiko, zokuziphatha okanye ezenkolo. Iintetho ezitshabhisayo, iintetho ezinocalucalulo kunye nentiyo, iintetho zesondo, uphononongo olunobundlobongela kunye nezoyikiso, izimvo zomxholo wentengiso, uphononongo olulahlekisayo olwenziwe ngenjongo yokuthoba amanqaku eengcaphephe ezikhuphisanayo okanye umnikezeli wenkonzo okanye ukwandisa awabo amanqaku akayi kunyanyezelwa.

Izimvo kunye novavanyo luluvo lwababoneleli ngenkonzo abathenga inkonzo kwaye banelungelo lokuphendula. I-eHealth okanye amaqabane ayo akanaxanduva ngawo nawaphi na amagqabantshintshi okanye iimpendulo ezinikiweyo.

Uvavanyo lwengxelo elungileyo okanye embi malunga neenkonzo ze-eHealth lunokwenziwa kwicandelo lovavanyo lwabasebenzisi kwiphepha le-eHealth.

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