Iyini Inkomba Ye-Glycemic?
Iphesenti lokuthi ukudla okuqukethe u-50 g wekhabhohayidrethi kunyusa ushukela osegazini ngemva kwamahora angu-2, uma kuqhathaniswa neglucose emsulwa. Ngamanye amazwi, inkomba ye-glycemic iwukuhlola ukuthi ukudla kwenyusa kangakanani ushukela wegazi uma kuqhathaniswa noshukela ojwayelekile. Ngenkomba ye-glycemic (GI), ukudla kunikezwa inani elisuka ku-1 kuye ku-100, futhi lawa manani abonisa ukuthi lokho kudla kuphakamisa ngokushesha kangakanani ushukela wegazi.
Ucwaningo lubonisa ukuthi ukudla okunenkomba ye-glycemic ephansi kungase futhi kube usizo ekwehliseni umfutho wegazi kubantu abadala abanempilo. Ukudla okune-carb ephansi kungase futhi kuthuthukise amazinga kashukela egazini kubantu abanesifo sikashukela sohlobo 2, kodwa imihlahlandlela yamanje ka-2019 ayincomi noma yisiphi isibalo se-carbohydrate noma uhlelo lokudla olukhethekile lwabantu abanesifo sikashukela.
Le ndatshana ibheka okunye ukudla okungcono kakhulu kwenkomba ye-glycemic ephansi futhi inikeza amathiphu okudla kubantu abalandela ukudla okunenkomba ephansi ye-glycemic.
Isikali senkomba ye-Glycemic
Inkomba yeGlycemic (GI) isikali esiphakathi kuka-1-100. Uma amaphuzu aphansi, ukudla kuphakamisa kancane izinga likashukela egazini lomuntu.
Isikolo se-GI seglucose nesinkwa esimhlophe singu-100.
• Ukudla okune-GI ephansi: ngaphansi kwamaphoyinti angama-55
• Ukudla okune-GI emaphakathi: amaphuzu angama-55–70
• Ukudla okune-GI ephezulu: amaphuzu angaphezu kwama-70.
Ukudla Okuphansi Kwe-GI Okuhle Kakhulu
- Oats – GI Score 55
- Ubisi – Isikolo se-GI 37-39
- I-Chickpeas – GI Score 28
- Ikherothi – GI Score 39
- Ubhontshisi Wezinso – GI Score 24
- Ama-Lentils – GI Score 32
Izinto Ezinquma I-GI Score Yokudla
• Ileveli yokucubungula
• Ukuvuthwa
• Ukulungiselela
• Isosi nezinongo
• Uhlobo lwesitashi
Amathiphu okudla okune-GI ephansi
• Khetha ukudla okune-GI ephansi
• Khawula kodwa ungavimbi ukudla okune-GI ephezulu
• Khulisa imithombo yamaprotheni, amafutha anempilo kanye nefayibha
Isifinyezo
• Ukudla okune-GI ephansi: ngaphansi kwama-55
• Yenyusa ushukela egazini kancane
• Kuwusizo kushukela nempilo ejwayelekile
