Glycemic index - menene?
Dr. D. Jenkins ne ya gano abubuwan da ke haifar da glycemic index. Ya juya cewa abinci daban-daban suna da tasirin gaske mabanbanta akan yawan hauhawar sukarin jini.
Indexididdigar ƙwayar cuta glycemic ƙima ce wacce ke ƙayyade ƙimar lalacewar samfuran a cikin jikin mutum da jujjuya su zuwa glucose mai tsabta. Wannan shine ka'idodin, saboda haka ana amfani da samfuran duka tare da glucose na GI, wanda yayi daidai raka'a 100. Don haka
Abinda ya shafi glycemic index
Gididdigar glycemic na abinci ba koyaushe bane. Ya dogara da dalilai da yawa:
- Sinadarai da sarrafa abinci na abinci, wanda yawanci yana ƙarɓar ma'aunin glycemic. Misali, karas mai mai yana da GI na raka'a 30, kuma Boiled - raka'a 50.
- Adadin a cikin abun ciki na samfurin fiber wanda ba a iya amfani dashi ba, har ma akan ingancin sa. A mafi girma da yawan wannan bangaren a cikin samfurin, da ƙananan glycemic index. Misali, GI na shinkafa mai launin ruwan kasa raka'a 50 ne, kuma takwarorinsa na samu, 70, bi da bi.
- Ofimar lya'idar glycemic index yana rinjayi wuraren girma, iri, Botanical nau'in 'ya'yan itatuwa da theiransa.
Glycemic index da abun cikin kalori - menene bambanci?
Mafi yawan mutane suna rikitar da manufar glycemic index tare da "kalori mai yawa" samfura. Wannan shine ainihin kuskuren babban kuskuren shirya shirye shiryen abincin duka masu ciwon sukari da waɗanda suke so su rasa nauyi. Mece ce tushen waɗannan abubuwan?
Koyaya, ba kowane samfuri mai kalori yana da ƙananan glycemic index ba.
Wannan shine yawan kuzarin shiga jikin mutum. Ba tare da isa matakin kalori ba, aiki na yau da kullun ba zai yuwu ba. Idan kuwa akwai matsalar wuce haddi, yana da muhimmanci a sami ma'auni tsakanin ciwan kuzarin da sharar sa.
Me yasa masu ciwon sukari zasu bayar da gudummawar jini? Yadda za'a fitar da gwajin jini na kwayoyin halittu kuma menene zan kula dashi?Gilashin glucose ba tare da tsinkayyar gwaji ba kayan aiki ne na sabon lokaci! Mene ne bambancinsa daga glucose na al'ada, karanta shi yanzu!
GI da abinci mai narkewa
Sanarwa da alamomin glycemic na samfuran ya zama wajibi ga kowa.
Babban samfurin GI yana da ikon hanzarta rushewa zuwa yanayin glucose a cikin jiki, bi da bi, matakin sukari a cikin jini zai yi tsalle mai sauri. Wannan yanayin yakamata ya mallaki mutane masu ciwon sukari.
Productarancin Glycemic Index samfurin, a cikin mutum mai lafiya baya haifar da tsalle-tsalle a cikin sukari na jini, kuma a cikin marasa lafiya da ke fama da ciwon sukari yana ƙaruwa da shi kaɗan.
Kayayyakin, dangane da raunin da ke tattare da ƙwayoyin carbohydrates, sun kasu kashi biyu cikin manyan, matsakaici da ƙananan GI:
- Abincin tare da babban glycemic index (daga 70 zuwa 100 raka'a)
giya 110 kwanakin 103 dankalin gasa 95 mashed dankali 90 Boiled karas 85 farin burodi 85 kwakwalwan kwamfuta 83 granola tare da kwayoyi da zabibi 80 kankana 75 squash, kabewa 75 Gasar cin abinci a ƙasa 74 gero 71 Boiled dankali 70 Coca-Cola, fantasy, rubutawa 70 Boyayyen masara 70 marmalade 70 murran lemu 70 farin shinkafa 70 sukari 70 madara cakulan 70 - Samfura tare da matsakaita glycemic index (daga 56 zuwa 60 raka'a)
alkama gari 69 abarba 66 oatmeal nan da nan 66 ayaba, guna 65 dankali jaket, kayan lambu gwangwani 65 Semolina 65 kwandunan 'ya'yan itace 65 burodin baki 65 raisins 64 taliya tare da cuku 64 gwoza 64 soso cake 63 alkama ta tsiro 63 alkama garin alkama 62 pizza tare da tumatir da cuku 60 farin shinkafa 60 launin rawaya fis 60 gwangwani masara mai dadi 59 pies 59 shinkafar daji 57 - Kayayyakin ma'aunin glycemic low (har raka'a 55)
yogurt mai dadi, ice cream 52 buckwheat, spaghetti, taliya, gurasa, burodin buckwheat 50 oatmeal 49 Peas, gwangwani 48 burodin burodi 45 ruwan 'ya'yan itace orange, apple, inabi 40 farin wake 40 burodin alkama, hatsin rai 40 lemu, lemu mai bushe, karas 35 strawberries 32 ayaba kore, peach, apple 30 sausages 28 ceri, innabi 22 rawaya mai launin rawaya, sha'ir lu'ulu'u 22 plums, gwangwani waken soya, lentil kore 22 baki cakulan (70% koko) 22 sabo ne apricots 20 gyada 20 walnuts 15 eggplant, kore barkono, broccoli, albasa kabeji, tafarnuwa, tumatir 10 namomin kaza 10
Lafiya lau Babban abinci na GI yana haifar da amsawa da sauri. Yana sarrafa sauƙi don guje wa karuwa da sukari na jini fiye da yadda aka saba.
A cikin masu ciwon sukari iri ɗaya yanayin yana da alaƙa daban-daban: ba shi yiwuwa a toshe excessarfin sukari na jini saboda hargitsi a cikin ƙwayar insulin na hormone, sabili da haka, yawanci yawan ƙwayar cutar glycemia yawanci ana lura dashi. Nan ne inda tambaya ta tashi game da zaɓar samfuran masu ciwon sukari.
- Babban GI da nau'in Ciwon 1
- Babban GI da Ciwon Cutar 2
Marasa lafiya da ke ɗauke da nau'in 1 na ciwon sukari mellitus yakamata su cinye insulin kafin su cinye samfurori masu yawa da GI, domin ƙasan bayyanar ya zo daidai da ganiyar sha.
Wasu mutane basa iya ma'amala da waɗannan shawarwarin da kansu, yakamata su guji amfani da irin waɗannan samfuran. Idan mutum ya kasance cikin nutsuwa sosai a cikin batun kuma yana sane da duk rikice-rikice na aikin insulin, zai iya amfani da abinci tare da babban GI tare da taka tsantsan.
Karshe
- Lokacin da kake nazarin alamun glycemic na samfuran mutum, kar a amince da zaɓin su. Misali, karas da aka dafa tare da babban GI zai fi lafiya fiye da cakulan tare da ƙarancin GI, amma tare da mai mai yawa.
- Lokacin zabar samfurori, ya zama dole don amfani da tebur iri ɗaya, tunda bayanan da aka gabatar ta shafukan yanar gizo daban-daban na iya bambanta sosai.
- Indexididdigar glycemic ta dogara da irin nau'in yanka da kuka zaɓa da tsawon lokacin da aka ɗora kan maganin zafin. Wajibi ne a yi amfani da ƙa'ida guda ɗaya - ana yin amfani da ƙarancin amfani da kowane samfuri, mafi kyau ga lafiyar ɗan adam. Mafi sauƙin girke-girke, mafi koshin lafiya.
