ZITHINI IZINTO ZOKUTYA EZIPHANTSI ZE-GI ZESWEKILE? - INYANI.COM

Izilumkiso ezikhawulezayo Bhalisa ngoku

Hypertrophic Cardiomyopathy: Iimpawu, oonobangela, unyango kunye nothintelo Jonga iSampulu yeZilumkiso eziKhawulezayo VUMELA IZAZISO Izilumkiso zemihla ngemihla

Ngaphandle nje

Iiyure eziyi-6 ezidlulileyo Chaitra Navratri 2021: Umhla, iMuhurta, izithethe kunye nokubaluleka kwalo mnyhadala
Iiyure eziyi-8 ezidlulileyo U-Hina Khan uyakhazimla phezulu nge-Copper Green Eye Shadow Kwaye i-Glossy Nude Lips Fumana ukuKhangela kumanyathelo ambalwa alula!
Iiyure ezili-10 ezidlulileyo I-Ugadi kunye ne-Baisakhi 2021: Spruce Jonga ukuHlala kwakho kunye neeCelebs-eziPhefumlelweyo zeSuti
Iiyure ezili-13 ezidlulileyo I-Horoscope yemihla ngemihla: 13 Epreli 2021

Kufuneka ubukele

Ungaphoswa

Ekhaya Impilo Seswekile Isifo seswekile oi-Shivangi Karn Ngu Shivangi Karn ngoFebruwari 5, 2021

Zininzi izinto ezinegalelo kuphuhliso lwesifo seswekile njengokutyeba kakhulu, ukuhlala nje ungenawo umzimba, ukutshaya, ukunqongophala kokusebenza komzimba kunye nokutya ukutya okuneecarbohydrate. Indima yee-carbs zokutya, nangona kunjalo, inempikiswano kwizifundo ezininzi.

Kungenxa yokuba, kwizifundo ezininzi zangaphambili, impendulo yeswekile yayihambelana ngokuthe ngqo nokusetyenziswa kwee-carbohydrate ngeendlela zokuba ukuba umntu utya ii-carbs ezingaphezulu, amanqanaba eglucose akhona ukunyuka kungekudala.

Nangona kunjalo, ngokufika komqondo wesalathiso se-glycemic index (GI), ithiyori yaxabana njengokutya okunezinto ezininzi ezinesonka kunye nerayisi emdaka enezinto ezifanayo zeecarbohydrate, ezingahlali zibangela ukubakho ngesiquphe kumanqanaba eswekile.

Isalathiso seGlycemic lixabiso elinikezelwe kukutya ngokusekwe kumanqanaba eswekile yegazi abayonyukayo. Ukuba i-GI yokutya iphantsi (ingezantsi kwama-55), iqulethe ii-carbs ezithatha ixesha elide ukophuka, ukucoleka, ukufunxwa kunye nokudityaniswa kwaye ngenxa yoko, kuthanda ukunyusa amanqanaba eglucose kancinci. [1]

Kodwa isalathiso se-glycemic, nangona kunjalo, asiqwalaseli isixa sokutya esityiweyo. Ayitsho malunga nefuthe elipheleleyo leswekile kumanqanaba egazi. Kungenxa yoko le nto, umthwalo we-glycemic (GL), kuye kwaphuhliswa enye into edibanisa zombini ubungakanani kunye nomgangatho weecarbohydrate.

Umzekelo, i-GI yevatala ingama-80, ephezulu xa kuthelekiswa nezinye iziqhamo. Kodwa inkonzo encinci yeecarbs ayizukubenzakalisa. Ukutya okuphantsi kwe-GL (10 okanye ngezantsi) kunye nokutya okuphantsi kwe-GI kunye nokuzinzisa amanqanaba eswekile kunye nokunceda kulawulo lwesifo seswekile.

Kule nqaku, uyakufumana isalathiso esisezantsi se-glycemic kunye nokutya okuneglycemic okunempilo okunempilo kwaye okunesondlo kwaye kunokongezwa kwisidlo seswekile. Thatha ujongo.

Iziqhamo

1. Iorenji

Ngokwe-American Diabetes Association (ADA), iorenji isezantsi kwisalathiso se-glycemic, yiyo loo nto ihlala ichaphazela amanqanaba eglucose kancinci. Ikwapakishwe nefayibha, i-potassium, i-folate kunye nevithamin C enegalelo kwinzuzo yezempilo kubantu abaneswekile.

I-GI yeorenji yile: 48

I-GL yeorenji yile: 6

2. Isiqhamo seediliya

Zombini iidiliya kunye nejusi yamagilebhisi zithathwa njengezisempilweni kubantu abaneswekile njengoko bephantsi kwisalathiso se-glycemic. I-Grapefruit ikwacebile ngeprotein kunye nefayibha kwaye isiphumo sayo sikwafana ne-metformin, ichiza elisebenzayo elichasene nesifo seswekile.

I-GI yeziqhamo zeediliya yile: 25

I-GL yeziqhamo zeediliya yile: 3

3. Iapile

Ngokwe-ADA, iapile ingafakwa kwisidlo seswekile nangona ineecarbohydrate kunye neswekile. Kungenxa yokuba ziqulathe iswekile (i-fructose) eyahluke mpela kwezinye iiswekile ezenziweyo. Kwakhona, iapile ngumthombo omkhulu wefayibha kunye nee-micronutrients ezininzi. [Mbini]

I-GI yeapile yile: 38

I-GL yeapile yile: 5

4. Ibhanana

I-Banana lukhetho oluhle kakhulu kubantu abaneswekile. Iyafumaneka kuwo onke amaxesha onyaka kwaye ine-GI esezantsi ngenxa yobukho befayibha. Nangona kunjalo, kunqande ukusebenzisa iibhanana ezininzi njengoko zikwizinga eliphezulu le-carbs. Kulumkele iibhanana ezivuthwe kakhulu.

I-GI yebhanana yile: 54

I-GL yebhanana yile: I-11-22 (encinci encinci enkulu)

5. Umdiliya

Iidiliya zinxulunyaniswa kakhulu neziganeko ezisezantsi zeswekile. Iqukethe i-phytochemical enamandla ebizwa ngokuba yi-resveratrol eguqula amanqanaba e-glucose kwaye ibathintele ekunyuseni.

I-GI yediliya yile: 46

I-GL yediliya yile: 14

Imifuno

6. Brokholi

I-Broccoli iqulethe uxinzelelo oluphezulu lwe-sulforaphane edla ukunciphisa amanqanaba e-glucose kunye nokuphucula ukunganyangeki kwe-insulin kubantu abaneswekile. Ine-GI esezantsi kunye ne-GL esezantsi kunye nezakha mzimba ezifana ne-calcium, i-iron, i-zinc kunye neevithamini. [3]

I-GI ye-broccoli yile: Shumi elinantlanu

I-GL ye-broccoli yile: 1

7. Ispinatshi

Ngokophando, i-nitrate engaqhelekanga kule veggie ihlala ibuyisela umva inkqubela phambili yokunganyangeki kwe-insulin kunye nokungasebenzi kweseli, ngaloo ndlela kuzinziswa amanqanaba eswekile kunye nokuthintela iingxaki ezinxulumene nesifo seswekile. [4]

I-GI yesipinatshi yile: Shumi elinantlanu

I-GL yesipinatshi yile: 1

8. Utamatisi

Utamatisi uphantsi kwisalathiso se-glycemic kunye ne-antioxidants. Iyancipha ukunciphisa uxinzelelo lwe-oxidative emzimbeni kunye nokukhusela ukudumba, esona sizathu siphambili seswekile kunye neengxaki zaso.

I-GI yetumato yile: Shumi elinantlanu

I-GL yetumato yile:

9. Iminqathe

Zombini iminqathe eluhlaza kunye nephekiweyo zithathwa njengezisempilweni kubantu abaneswekile njengoko iminqathe inceda ukwehlisa ixabiso leswekile yegazi. Ijusi yomnqathe ikhethwayo kulawulo lweswekile. Iminqathe iphantsi kwisalathiso se-glycemic kunye neekhalori kwaye igcwele iivithamini ezifanelekileyo.

I-GI yomnqathe yile: 47

I-GL yomnqathe yile: Mbini

10. Ikhukhamba

Ikhukhamba kukutya okufanelekileyo kuzo zombini ulawulo lwe-glycemic kunye nokunciphisa iingxaki zeswekile. Oku kutya kukwanazo neempembelelo ze-antioxidative kwiiseli zepancreatic kwaye zithintele kumonakalo obangelwe ziiradicals simahla.

I-GI yekhukhamba yile: Shumi elinantlanu

I-GL yekhukhamba yile: 1

Abanye

11. Iamangile

Iziqhamo ezomileyo ezinje ngeeamangile zinceda ukunciphisa i-glucose spike kunye nokulawula i-hyperglycemia. Zinefuthe elihle kumanqanaba e-cholesterol kwaye zinokuthi zinciphise umngcipheko wezifo zentliziyo kubantu abaneswekile. [4]

I-GI yealmond yile: 5

I-GL yealmondi yile: ngaphantsi kwe-1

12. Iipruni

I-Prunes zi-plums ezomileyo ezityebileyo kwi-fiber kwaye ezisezantsi kwi-glycemic index. Zipakishwe zizakhamzimba ezinjengevithamini A, ivithamini B2, ipotassium kunye neprotein. Iiprunes ziyaziwa ngokwandisa ukugcwala kunye nokunciphisa ukutya.

I-GI yeeprimon yile: 40

I-GL yeziqhamo: 9

13. Iichickpeas

Isifundo sithetha malunga nesityu ephezulu kunye nesezantsi se-glycemic index of chickpeas. Banokubangela ukuncitshiswa kweepesenti ezingama-29-36 kumanqanaba eswekile ngaphakathi kwemizuzu eyi-0-120. Iichickpeas ziphezulu kwifayibha kwaye zinestatshi esinganyangekiyo esinoxanduva lwe-GI yazo esezantsi. [5]

I-GI yamantshontsho yile: 28

I-GL yee-chickpeas yile: ngaphantsi kwe-10

14. Iilentile

Ukusetyenziswa kweelentile rhoqo kunxulunyaniswa nokuphuculwa kwesalathiso se-glycemic kunye neziganeko ezisezantsi zeswekile. Zipakishwe uluhlu olubanzi lwe-bioactive compound, kubandakanya iipolyphenols ezineepropathi ezichasene nesifo seswekile.

I-GI yeelentile yile: 32

I-GL yeelentile yile: ngaphantsi kwe-10

15. Irayisi emdaka

Uphononongo luthi ukutshintsha irayisi emhlophe nerayisi emdaka kuthambise umngcipheko wesifo seswekile nge-16 pesenti. Irayisi emdaka iqulethe isixa esikhulu sefayibha yokutya, iiminerali kunye neevithamini ezinceda ukulawula amanqanaba eglucose kunye nokuthintela ukuphakama kwayo ngesiquphe.

I-GI yerayisi emdaka yile: 55

I-GL yerayisi emdaka yile: 2. 3

I-15 ye-Low Glycemic Index (GI) yokutya kuLawulo lweSwekile

Amagama Aphezulu Ebantwaneni

Ngaphandle nje

Ungaphoswa