Inkomba ye-Glycemic nokuqukethwe kwekhalori kokudla: itafula, ukubalwa > Ukudla ngesifo sikashukelaI-Glycemic Index: Ithebula lokudla elipheleleUmphakathi wanamuhla uphatha le mibono elandelayo njengesibhengezo: indlela yokwenza imali eningi, ukuthi ube nempilo engcono nokuthi wehlise kanjani isisindo. Ngeshwa, ngeke sikuphendule ephuzwini lokuqala, kepha izokuhlolisisa ezimbili zokugcina ngokuhlolisisa imiqondo efana ne-glycemic index nokuqukethwe kwekhalori kokudla (itafula lizonikezwa ngezansi).Sizocubungula nombono ophambili wabalandeli balolu hlelo, sibheke konke okuhle nokubi.Uhlelo lokufundisa olufushaneInkomba ye-glycemic (GI) isici esingezekile sazo zonke lezo zinto eziqukethe ama-carbohydrate futhi singagaywa ngumzimba womuntu. Iqiniso elinokhahlo lisitshela ukuthi okuqukethwe ikhalori akusona izinkomba zokugcina okufanele ugxile kuzo. Ngaphezu kwalokho, inkomba ye-glycemic kanye nokuqukethwe kwekhalori yemikhiqizo akukhuli ngokuqondile noma ngokulinganayo. Ngasikhathi sinye, i-GI iyakwazi ukukhipha ithonya elicishe lisebenze kakhulu kwinqubo yokuncipha kwesisindo kunenani lomsoco.UkuqondiswaNgokubanzi, le nkomba iwuphawu olubonisa isilinganiso sokuwohloka kwemikhiqizo equkethe ama-carbohydrate, uma siyiqhathanisa nezinga lokuqhekeka kwe-glucose emsulwa, inkomba yalo ethathwa njengohlobo lokujwayelekile futhi olulinganayo amayunithi ayi-100. Lapho inkomba iphakama, iphakama isilinganiso sokukhishwa komkhiqizo. Ngenqubo yokulahlekelwa isisindo, ungayinaki inkomba efana nenkomba ye-glycemic yemikhiqizo. Ithebula lokudla, elisuselwa kuphela kilojoule, ngeke linikeze umphumela wekhwalithi ephezulu neyekude ngaphandle kokubheka i-GI.I-Dietology ithanda ukuhlukanisa yonke imikhiqizo equkethe ama-carbohydrate ngamaqembu amathathu - ngenkomba ephansi, ephakathi nephezulu ye-glycemic. Uma sithanda ukweqisa, khona-ke konke ukudla okune-GI ephezulu kugcwele ama-carbohydrate asheshayo, angenalutho, kuyilapho ukudla okune-GI ephansi kusenza sijabule ngama-carbohydrate ahamba kancane, ayinkimbinkimbi. Ngemininingwane ethe xaxa, inkomba ye-glycemic yemikhiqizo (itafula noma igrafu) ingafundwa ezincwadini zezokwelapha ezifanele.Nikeza ushukela wobuchopho!Njengoba kushiwo ngaphambili, ukuphishekela indlela yokuphila enempilo kuholela ezingqondweni eziningi. Ezinye ezilingana nama-carbohydrate aqukethe i-hysteria umkhawulo ngokusemandleni, zikhetha ukudla okumsulwa okungenamkhawulo we-glucose. Kule modi, ungaphila usuku noma ezimbili, emva kwalokho imodi "yokulala indiza" iba nokusebenza - umuntu uzizwa ekhathala njalo, efuna ukulala futhi angaqondi ukuthi kwenzekani kuye, ngoba uphilile futhi udla okulungile! Kodwa-ke, ukunemba kokudla okunjalo akukuholeli. Masivule imfihlo encane, egcwalise wonke umkhawulo wonke umuntu ngokusobala kwayo: ibhalansi kufanele ibe kuyo yonke into.Ukuntuleka kwama-carbohydrate kuholela ekutheni indlala yemisipha nengqondo, umuntu abe buthaka futhi abuthuntu. Isithombe esihle, akunjalo? Ngokwemvelo, akudingeki ulahle noma yini, udinga nje ukuthi ufunde ukukhetha okuhle phakathi kobuningi bemikhiqizo equkethe ama-carbohydrate. Inkomba ye-glycemic nokuqukethwe kwekhalori kokudla (itafula lethulwa ngezansi) lizokusiza ngalokhu.I-carbohydrate enhle, i-carbohydrate embiAma-carbohydrate ahlukile komunye nomunye, kepha ngesikhathi sokugaya yonke into iguqulwa ibe ushukela, osebenza njengophethiloli womzimba, awunikeze amandla adingekayo. Yengamela ukusebenza kwe-insulin, ekhiqizwa kuma-pancreas. Lapho nje usudla, i-insulin iqala ukusebenza. Ngakho-ke, inqubo yokucubungula ama-carbohydrate igcwaliswa kuqala.Kunomphumela owodwa kuphela wama-carbohydrate - ushukela, kepha isilinganiso "sokujikeleza" siyahluka.Ngokushesha, Ngokushesha!Lawa ma-carbohydrate anejubane eliphezulu adonswa cishe khona manjalo, ashukumisa ukwanda koshukela wegazi. Futhi manje amandla aqala ukusetshenziswa, ushukela wehla kakhulu nje, ngenxa yalokho uzizwe ulambile ngesihluku, yize udle muva nje. Umzimba wachaza ngobuhlakani ukuthi wawukulungele ukwenyuka futhi. Uma ungasebenzisi yonke le kwalasha yamandla ngokushesha (sawubona kubasebenzi basehhovisi!), Khona-ke ihlala ezinhlangothini zakho ngesimo samafutha.Itafula lokudla okuyisisekeloFuthi nansi itafula lomkhiqizo elishiwo kulesi sihloko kaningi.Itafula elibonisa imikhiqizo enenkomba ephansi ye-glycemic (kunconywa ukuthi idle kaningi ngangokunokwenzeka, ngaphandle kokuqukethwe kwekhalori)№ Umkhiqizo Inkomba ye-Glycemic Okuqukethwe kwekhalori ngamagremu ayi-1001 Imbewu yelanga 82 Garlic 10 463 Ilethisi 10 174 I-letafce 10 195 Utamatisi 10 186 I-anyanisi 10 487 Iklabishi emhlophe 10 258 Amakhowe amasha 10 289 Broccoli 10 2710 Kefir 15 5111 Amantongomane 15 62112 Amantongomane (umxube) 15-25 72013 I-Soybean 16 44714 Ubhontshisi omusha obomvu 19 9315 Ilayisi bran 19 31616 Ama-cranberry, ama-Lingonberry 20 2617 Uhlaka 20 39818 Ama-Cherry 22 4919 Ushokoledi omubi 25 55020 Amajikijolo 25-30 5021 Ama-lento abilisiwe 27 11122 Ubisi (luphelele) 28 6023 Ubhontshisi owomile 30 39724 Ubisi (skim) 32 3125 Plums 33 4326 I-yogurt enamafutha amancane 33 6027 Amapheya 35 5028 Apula 35-40 4429 Isinkwa Ngubani 35 22030 Isinkwa sebhali 38 25031 Izinsuku 40 29032 AmaHercule 40 33033 Iphalishi le-Buckwheat 40 35034 Sitrobheli sasendle 40 4535 Ijusi yezithelo 40-45 4536 I-Durum kakolweni pasta 42 38037 Izithelo zeCitrus 42 48Inkomba ye-Glycemic nokuqukethwe kwekhalori kokudla (itafula eliqukethe imikhiqizo yeqembu eliphakathi. Kunconywa ukusetshenziswa okulinganiselwe)1 Amathanga ahlanganisiwe 43 552 UMelon 43 593 Amabhilikosi 44 404 Amapheya 44 426 Amagilebhisi 46 647 Ilayisi elibomvu 47 1258 Isinkwa samagatsha 47 2109 Uhlaza okutsha okuhlaza 4710 Ijusi lamagilebhisi 49 4511 Amabhali e-barley 50 33012 Kiwi 50 4913 Isinkwa se-Wholemeal + bran 50 25014 Ubhontshisi Ongahlanganisiwe 52 11615 Pop Pop 55 48016 Irayisi elinsundu 55 35017 Amakhukhi we-Oatmeal 55 44018 I-Oat bran 55 9219 Ama-Buckwheat groats 55 32020 Amazambane abilisiwe 56 7521 Mango 56 6722 Ubhanana 57 9123 Isinkwa seRye 63 25024 Ama-beet abilisiwe 65 5425 I-Semolina porridge ebisini 66 12526 U-Raisin "Jumbo" 67 32827 Imiksi yezithelo ezihlanganisiwe 67 35028 Isoda 67 5029 Isinkwa esimhlophe 70 28030 Ilayisi elimhlophe 70 33031 Ummbila obilisiwe 70 12332 Amazambane abunjiwe 70 95Inkomba ye-Glycemic nokuqukethwe kwekhalori kwemikhiqizo (itafula labameleli elinokucaca okusheshayo, kutuswa ukugwema)1 I-Watermelon 71 402 Amasondo amabhloka 73 3603 Isinkwa Sikakolweni 75 3804 Ama-fries aseFrance 75 2705 Amakhandlela we-Caramel 50 3806 Ubhatata obhakwe 85 957 Isithandwa 88 3158 Ilayisi yelayisi 94 3509 IGlucose 100 365Lolu hlu olubonakalayo lwemikhiqizo luzokuvumela ukuthi wenze ukudla okudlayo kube yiqiniso ngangokunokwenzeka kuwo wonke amaphuzu, ngoba itafula lihlanganisa inkomba ye-glycemic kanye nokuqukethwe kwekhalori kokudla ngasikhathi sinye. Udinga nje ukukhetha leyo mikhiqizo ene-GI eyamukelekayo, futhi uyenzele ukudla "kwesisindo" nokuqukethwe kwakho kwekhalori yansuku zonke.I-Glycemic Diabetes Product IndexKuyavela ukuthi umqondo we "glycemic index of vyakula" (itafula) awuzange uvele nje. Esikhathini sikashukela, ukudla okuyisipesheli kuyadingeka okugcina ushukela wegazi ukufinyeleleka ezingeni elifanele. Umgomo wokukhetha imikhiqizo yokudla ngokuhambisana ne-GI yaqala ukuvela eminyakeni eyi-15 eyedlule lapho kusakhiwa uhlelo lokudla okunempilo olungele abantu abanesifo sikashukela. Kwakungukuhlanganisa inkomba ye-glycemic kanye nokuqukethwe kwekhalori yemikhiqizo lapho ochwepheshe basebenzise ifomula yokudla okufanele, okusindisa izakhamzimba kubantu abanesifo sikashukela.Ngiphuthuma ukujabulisa!Manje ividiyo yami iyatholakala kuwe "Ikhosi Yokulahlekelwa Isisindo Esebenzayo" . Kuyo, ngiveza imfihlo yokunciphisa isisindo kunoma yiliphi inani lama-kilogramu, ngaphandle kwendlala nokudla! Okokugcina, kuyo uzothola izimpendulo zemibuzo eminingi ekuhluphise ngesikhathi somzabalazo wakho wokuba ngokweqile!Lokho konke kwanamuhla.Ngiyabonga ngokufunda iposi lami kuze kube sekupheleni. Yabelana ngale ndaba nabangane bakho. Bhalisela i-blog yami.Futhi yaqhubekela phambili!Ukudla kwekhalori. Uhlu netafula le-glycemic index nokuqukethwe kwekhalori kokudlaUma uhumusha igama elithi "ikhalori" elivela esiLatini, uthola "ukushisa", igama elithi "ikhalori" lisho okuqukethwe kwamandla kokudla. Kodwa-ke, okuqukethwe kwekhalori kuthinta nokuvezwa kwamafutha emzimbeni womuntu. Ngakho-ke uma ufuna ukunciphisa umzimba, kubalulekile ukwazi okuqukethwe ikhaloriukuze uziqede.Ngezansi ungalanda bese uphrinta Ithebula lenani le-caloric lokudla okuyisisekelo ukuze uhlale ukulibona.>>> LULA KULULA IMIKHIQIZO YEKHALASI Inani le-caloric lokudla. Uhlu netafula le-glycemic index yemikhiqizo nama-kilojouleKumuntu ngamunye, okuqukethwe ikhalori yansuku zonke kunqunywa ngokuhlukile, kepha okokuqala, kuya ngeminyaka, ubulili nokuthi hlobo luni lomsebenzi umuntu ahlanganyela kuwo.Umuntu omdala, amakhalori amancane awadingayo. Ngokuphambene nalokho, umzimba okhulayo udinga amakhalori amaningi.Ukuze isisindo singashintshi siye phezulu noma phansi, kubalulekile ukugcina idayari yokudla okunempilo nokubala umugqa wekhalori osunguliwe.Uma kunokukhishwa ngokweqile kwama-kilojoule, ingxenye izosetshenziselwa ukwakha izicubu ze-adipose, uma okuqukethwe kwekhalori kuphansi, umzimba kuzofanela usebenzise amandla aqhamuka kwizigcinelo "ezinamafutha" ukuqinisekisa ukusebenza okujwayelekile komzimba. Yebo, uma kunokunikezwa okuvumelanayo kanye nokusetshenziswa kwamandla, isisindo sizinza."Okuqukethwe kwekhalori" inani lamandla elingene emzimbeni futhi ligxile ngokuphelele.Thola inani lama-kilojoule emkhiqizweni ngamunye usebenzisa idivaysi ekhethekile - ikhodlela lekhalori, elakhiwe ngumkhiqizi wamakhemikhali waseMelika ngekhulu le-19.Umkhiqizo, lapho kudingekile khona ukuthola okuqukethwe kwekhalori, ufakwa edivayisini, bese uyashiswa, ngemuva kwalokhu kukhombisa ukushisa okukhishwa ngesikhathi sokulinganisa kukalwa.Ngendlela efanayo, inani lamandla asetshenziswa ngumuntu linqunywa, futhi ukushisa okukhishwa ngumzimba kukalwa kuflash. Ngemuva kwalokho, izibalo ezitholakele ziguqulwa zibe amakhalori “ashile” futhi inani lomzimba kanye neqiniso lomkhiqizo libalwa.Kubalulekile ukwazi! Cishe konke ukudla kuqukethe amakhalori; 0 kilojoule atholakala kuphela emanzini. Imininingwane yama-calorie yemikhiqizo ingahlukahluka kuye ngezwe, ngakho-ke kubalulekile ukusebenzisa itafula elilodwa.Ngaphambi kokuqhubeka nokubalwa, kubalulekile ukufunda umthetho wegolide - kubalulekile ukubala okuqukethwe kwekhalori yokudla ngaphambi kokudla.Ukwenza ukubala, Ungasebenzisa itafula lekhalori elenzelwe ngokukhethekile. Ukuze wenze lokhu, udinga ukukala ucezu ngalunye lokudla, ubheke etafuleni bese ubala amandla okudla aphumelelayo.Ngenhlanhla, awudingi ukuba namakhono wezibalo, kunezinhlelo eziningi ezizosiza ekubaleni. Ukuze wenze lokhu, vele ulande uhlelo olukhethekile ku-smartphone yakho, faka idatha yakho, ukhombisa isisindo, ubude, ubudala, ubulili nohlobo lomsebenzi.Kumuntu ngamunye, ukuthathwa kwekhalori kwansuku zonke kuzohluka, konke kuya ngokuthi yimiphi imigomo ebekiwe.Ukuthola inani lokudla kwendlo eseqediwe, udinga ukukubala inqubo yokupheka, ukala umkhiqizo ngamunye.Izinhlelo zesimanje zibala konke ngokwazo, zibheka nomphumela "wokubilisa"Kepha kuyasiza ukuqonda ukuthi okuqukethwe yi-caloric kwemikhiqizo akubalwa ngqo ngo-100% ukuze wehlise isisindo, kusebenza kakhulu ukuqoqa umphumela phansi.Okuqukethwe kwekhalori kwemikhiqizo kuncike ekutheni kulungiselelwe kanjani. Ngakho umkhiqizo obilisiwe uzoqukethe amandla amancane wokudla kune-stewed noma othosiwe.Kwesinye isikhathi kuvela inkinga lapho kunqunywa okuqukethwe yi-caloric yezinhlamvu zokudla okusanhlamvu, ngoba zivuvukala emanzini, kuba akucaci ukuthi kubalwa kanjani. Lokhu kukhona amatafula akhethekile okusanhlamvu okuphekiwe.Isibonelo, inani le-calorific lika-100 g we-buckwheat kwifomu eluhlaza licishe libe ngu-310 kcal, futhi libilisiwe emanzini (ngokulinganisa kuka-1: 2) lizoba ngu-130. Uma iphalishi liphekiwe ubisi, okuqukethwe kwekhalori kuyanda.Izinhlobo ezahlukahlukene zenyama ziyehluka ngenani lomsoco.Ngakho-ke, uma inhloso ukunciphisa umzimba, kunconywa ukuthi udle i-turkey, inkukhu, inyama ye-veal kanye nogwaja. Lokhu kudla kuqukethe inani elincane lamafutha, ngokungafani nengulube, iwundlu, ihansi.Ukuze wenze izibalo ezifanele, kuyadingeka ukuthi ubheke ukuthi ingadliwa inyama engakanani. Isibonelo, ingulube ingulube iqukethe ama-260 kcal, kanti intamo - 342.Uma inhloso ukunciphisa isisindo, khona-ke kufanele wazi ukuthi lapho upheka:kuyinto efiselekayo ukususa isikhumba enyokeni, sinamafutha futhi sinamanani aphezulu kilojouleUkuqhathanisa: isikhumba senkukhu - 212 kcal, ne-fillet ebilisiwe - 150 kcal.Ithebula lezinkomba le-Glycemic lemikhiqizo namakhaloriNgaphezu kwenani lamandla, imikhiqizo equkethe ama-carbohydrate anenkomba ye-glycemic. Ukuthi isifiso somuntu masishe kangakanani sincike ekutheni inkomba ye-glycemic iyini.Ukudla okune-GI ephezulu kugayishwa ngokushesha futhi kukhuphula ngokumangazayo inani loshukela egazini. Ushukela wona uvusa ama-pancreas ukuthi agxume abukhali kwi-hormone - i-insulin.I-insulin kufanele futhi isabalalise ngokulingana noshukela kuwo wonke izicubu zomzimba, futhi uma sebwedlulele, i-insulin iyiguqula ibe amaseli amanoni, ibeka “ekugcineni”.Ukudla okuphansi kwe-GI kuthatha isikhathi eside ukugaya, kugcwele isikhathi eside. Umuntu uzizwa egcwele isikhathi eside, ngoba ngemuva kokudla ukudla okunokuqukethwe okuphansi kwe-GI akukho ukukhishwa okusheshayo kwe-insulin.Ukudla okungalungile kwekhalori - inganekwane noma iqinisoNakanjani konke ukudla kuqukethe amakhalori. Ngokuthi "okuqukethwe okungalungile kwekhalori" kushiwo isikhathi lapho umzimba usebenzisa amakhalori angaphezulu kokuqhekeka kokudla kunokuba kuthola.Isibonelo, kudliwa ikhukhamba, inani lamandla lali-15 kcal, lapho kugayishwa kuthatha ama-18 kcal, ama-kilojoule amathathu anesinkomba esingesihle atholakala. Ukuze inqubo yokugaya iphelele, umzimba uphoqelelwa ukuba uthathe amandla emafutheni omzimba.Ngenxa yale mpahla yemikhiqizo engajwayelekile, kwakhiwe ukudla okuningi. Imvamisa, imikhiqizo enjalo inokuqukethwe okuphansi kwekhalori, kepha inothile ngefayibha, edlula emgodini wokugaya wokuhamba, ngaphandle kokutholwa okuncane.Uhlu lokudla olubi lwekhalori kanye netafulaImikhiqizo enikeza amakhalori womzimba ngenkomba engemihle:amakhowe aphansi ku-kilojoule, anothile wokugaya amaprotheni,i-sea kale - iqukethe iodine namaminerali,inyama yokudla, inhlanzi, ukudla kwasolwandle - umzimba uphoqelelwa ukuba ukhiphe amandla amaningi ukuze uchithule amaprotheniiklabishi elimhlophe, i-broccoli, isaladi le-Iceberg, isithombo, u-anyanisi, i-zucchini, ikhukhamba, isitshalo seqanda, i-pepper yensimbi emnandi - yonke le imifino inokuqukethwe kwekhalori okungalungile,i-apula, i-grapefruit, i-mandarin, ulamula, uphayinaphu - ifaka isandla ekusetshenzisweni okukhulu kwamakhalori,usinamoni, ikhororiander, ginger - kuzoba wusizo emzabalazweni wokuvumelana.Naka! Yize yonke le mikhiqizo inokuqukethwe okubizwa nge- "negative calories", lokhu akusho ukuthi ingadliwa ngamanani angenamkhawulo. Kubalulekile ukugcina isilinganiso kuyo yonke into.Ithebula lemikhiqizo enekhalori "engemihle"Isiqubulo sesikhungo sokunciphisa umzimba, "UDkt Bormental" - "Impilo izoba lula." Iminyaka engaphezu kwe-14, lesi sikhungo sezokwelapha sinikeze amandla abantu abangakwazi ukubhekana nesisindo ngokweqile bebodwa, bafinyelela isisindo esifunekayo, futhi okubaluleke kakhulu - bonga umphumela.Umtholampilo uqasha ochwepheshe abanikele izimpilo zabo ekukhulupheni ngokweqile. Abaphenyi bakhuluma ezingqungqutheleni zomhlaba wonke, babhale amaphepha okuxazulula izinkinga zokukhuluphala ngokweqile.Esikhungweni i-Dr. Bormental Center, izazi zezempilo zikhetha uhlelo lokondla umuntu ngamunye nolunethezekile ngokwehlukana, ngenkathi zinaka isimo somqondo nemizwa yomuntu.Ochwepheshe ukubala kilojoule nsuku zonke ezidingekayo ukunciphisa umzimba usebenzisa imishini yesimanje, kucatshangelwa izici ngazinye zeklayenti ngalinye.Ngosizo lokulawula ukungena kwe-caloric, abantu bafunda ukudla kahle, balondoloze lo mkhuba ngokuzayo.Ukudla kwe-Zero-calorie kufaka phakathi ukudla okuqukethe amakhalori amancane, kepha umzimba usebenzisa amandla amaningi kunokuthola ukuwugaya.Ukudla kwe-Zero and negative kilojoule - imiqondo efanayoEzinye izindlela zokunciphisa umzimba ziphakamisa ukuthi ukudla le mikhiqizo kanye nokulahlekelwa isisindo, kepha kunengqondo ukuqonda ukuthi le mikhiqizo ngeke ikwazi ukuncibilikisa amafutha aqongelelwe iminyaka.Kubalulekile ukwazi! Uma usebenzisa le mikhiqizo ngokuhlangana nokudla okuningi, awukwazi ukwehlisa isisindo.Kepha uma uthatha ukudla okunamafutha nokufusayo ngokudla okune-zero-khalori, ukudala ukuntuleka kwekhalori encane, iphupho lokulahlekelwa isisindo lizoba ngokoqobo.Uma inhloso eyinhloko ukunciphisa isisindo, ukuvakashela iMcDonald's akunconywa, ngoba imikhiqizo eminingi kule nethiwekhi iphakeme ngamakhalori.Uma kungenakwenzeka ukugwema ukuhambela iMcDonald's, ungakhetha ukudla okunokuqukethwe okune-khalori okuncane, okufana noBerry Smoothie (56 kcal), i-oatmeal (150 kcal), inkukhu yomkhiqizo (Inkukhu tikka masalla) - 125 kcal, noma isaladi yemifino - 60 kcal.Ukudla okunamakhorali aphezulu kakhulu kunethiwekhi yeMcDonald zonke izinhlobo zamasandwich (I-Big Brekfast Roll, i-Bacon yenkukhu, i-Big Teisi nabanye), okuqukethwe kwabo kwekhalori kusuka ku-510 kuya ku-850 kcal.Ngemuva kokudla isangweji, ukugeza phansi ngosawoti, ukuzilungiselela ukudla, ungathola okuqukethwe ikhalori yansuku zonke. Ngemuva kokudla i-carbohydrate esheshayo, amazinga kashukela azosheshe aqhamuke, kuzoba nokuhlaselwa yindlala, futhi umuntu uzofuna ukudla futhi, lapho kungenzeka ukuthi ukutholwa kwesisindo akunakugwenywa.Uma ufuna ukwehla isisindo, akufanelekile ukukuxhaphaza ukudla okungenamsoco okuvela kunethiwekhi kaMcDonald.Kungenzeka yini ukuthi wehlise isisindo, uncike kumathebula wekhalori kuphelaUkuhlela umzimba wakho, unganciphisa isisindo ngosizo lwamatafula ekhalori. Abantu abaningi bafakazele ngesibonelo sabo ukuthi, ukubala amakhalori, unganciphisa isisindo.Ungadla noma yimiphi imikhiqizo, kepha qiniseka ukuthi ungena kokuqukethwe kwekhalori okunconyiwe. Kulolu daba, ukuphikelela nokwenza izinto njalo kubalulekile, udinga ukukala igremu ngalinye lokudla, likubhale phansi futhi likunake.Abantu abathi ukubalwa kwekalori akusebenzi kahle bavame “ukukala” ukudla ngamehlo, bakhohlwe ukucubungula zonke izinhlobo zokudla okulula njengamaswidi namakhukhi.Abantu abaningi abanciphise isisindo ngenxa yokulawulwa kwekalori kufakazela ukuthi indlela yokubala amakhalori isebenza kakhulu, futhi ukuze wehlise isisindo ngokushesha, kungakuhle ukuthi uxhume okungenani ukuzivocavoca kwasekuseni noma ukuhamba.Umthetho olula kakhulu wezindlela zokudla: "yidla okuncane kunokuchitha", ngoba lokhu kwanele ukubala amakhalori, unikezwe igremu ngalinye elidliwayo. Ukubala amakhalori kuzosiza ukulungisa indlela odla ngayo, kukufundise ukukhetha ukudla okunempilo kilojoule omncane. Kancane kancane, isisindo ngokweqile sizokwehla.Ukudla kwekhalori. Unganciphisa kanjani amakhalori futhi ulahlekelwe isisindo? Bukela ividiyo ethokozisayo:Ithebula lekhalori lemikhiqizo: ukusebenzela umphumela! Thola okuqukethwe kwekalori kwasekuseni kwakho kusuka kuvidiyo:I-Optimum yokuvimbela izifo ezingamahlalakhona kanye nokukhuluphala kuyabhekwa:i-GI ephansi yemikhiqizo - ukusuka ku-0 kuye ku-55 (kweminye imithombo 0-45).amanani ajwayelekile asuka ku-56 kuya ku-75 (noma 46-59).inkomba ephezulu ye-glycemic - isuka ku-76 iye ku-100 (noma isuka ku-60).Cabanga ukuthi inkomba ye-glycemic kanye nokudla kilojoule kuhlobene kanjani.Ama-carbohydrate ayizingxenye ezibalulekile zamandla ekudleni. Bagcina sebephenduka ushukela, oxutywe nokukhululwa kwamandla. Lapho kuthathwa i-1 g yama-carbohydrate, kwakheka ama-4,2 kilocalories (17.6 kilojoules). Ngemishukela elula futhi eyinkimbinkimbi, umuntu uthola kuze kufike ku-60% wamakhalori adingekayo.Umuntu omdala ngokuzivocavoca ngokulinganisela kunconywa ukuthi adle ama-carbohydrate angama-350-400 g ngosuku. Kuleli nani, ushukela olula akufanele ube ngaphezu kwama-50-80 g. Ungayithuthukisa impilo yakho futhi uvikele ukubonakala kwamaphawundi amaningi ngokukhetha ama-carbohydrate “angakwesokudla”Amanani aphansi we-GI namakhalori ayisici esibonisa izithelo ezintsha nemifino. Futhi ziqukethe inani elikhulu kakhulu le-pectin (0.4-0.6%), i-fructose. Okusanhlamvu okuphelele, i-pasta kusuka kukakolweni we-durum, nama-legumes ane-GI ephansi.I-yegilo yegilo. I-Physiology and Clinic, House Publishing House of Medical Literature - M., 2014. - 452 c.
