Shekaru da yawa, kalmar "glycemic index" ta ɓoye a cikin sanannun 'yan jaridu da littattafan kayan sawa game da abinci. Lyididdigar glycemic index na samfurori shine taken da aka fi so ga masana abinci da masu ƙwararrun masu cutar siga waɗanda basu da ƙware a aikinsu. A cikin labarin yau, zaku fahimci dalilin da yasa bashi da amfani a mai da hankali kan ƙoshin ƙwayar ƙwayar cuta don sarrafa sukari mai kyau, kuma a maimakon haka kuna buƙatar ƙididdige adadin gram na carbohydrates da kuke ci.
Da farko dai, mun lura cewa babu wata hanyar da zata iya yin annabta daidai yadda wani samfurin kayan abinci zai shafi sukarin jini a cikin wani mutum. Domin metabolism na kowannenmu yayi daban-daban. Hanya mafi aminci shine cin abinci, auna sukari na jini tare da glucometer kafin hakan, sannan kuma sau da yawa sake auna shi zuwa awanni da yawa, a gajeren lokaci. Yanzu bari mu bincika ka'idar da ke ɗaukar manufar glycemic index, kuma mu nuna abin da ba daidai ba.
Ka yi tunanin zane biyu, kowannensu yana nuna sukarin jinin mutum na tsawon awanni 3. Jadawalin farko shine sukari jini na tsawon awanni 3 bayan cin abinci mai tsafta. Wannan madaidaici ne wanda aka ɗauka a matsayin 100%. Shafi na biyu shine sukari jini bayan cin wani samfuri tare da abun ciki na carbohydrate iri ɗaya a cikin grams. Misali, akan ginshiƙi na farko, sun ci gram 20 na glucose, a na biyun, sun ci graba 100 na ayaba, wanda ke bayar da gram 20 na carbohydrates iri daya. Don sanin ma'aunin ayaba, kuna buƙatar rarraba yankin a ƙarƙashin ɓarkewar jadawali na biyu zuwa yankin a ƙarƙashin ɓarna ta farko. Ana yin wannan ma'aunin yawanci akan mutane daban-daban waɗanda basa fama da ciwon sukari, sannan kuma sakamakon ya ƙaddara kuma an rubuta shi a cikin teburin glycemic index na samfuran.
Dalilin da yasa glycemic index ba daidai bane kuma ba shi da amfani
Tsarin ma'anar glycemic index yana da sauki kuma mai kyan gani. Amma a aikace, yana haifar da babbar illa ga mutanen da suke so su sarrafa ciwon sukari ko kawai suna ƙoƙarin rasa nauyi. Lissafin lissafin glycemic index na samfuran ba daidai bane. Me yasa haka:
- A cikin marasa lafiya da ciwon sukari, sukari na jini bayan cin abinci ya haɓaka sosai fiye da mutane masu lafiya. A gare su, ƙididdigar glycemic index za su bambanta gaba ɗaya.
- Yin narkewar carbohydrates ɗin da kuka ci yawanci yakan ɗauki 5 hours, amma daidaitattun ƙididdigar glycemic index suna yin la'akari da 3 hours na farko.
- Darajojin tebur na glycemic index sune madaidaiciyar bayanai daga sakamakon ma'aunai a cikin mutane da yawa. Amma a cikin mutane daban-daban, a aikace, waɗannan dabi'u sun banbanta da dubun bisa dari, saboda metabolism na duk ya gudana a hanyarsa.
Rashin ƙananan glycemic index ana ɗauka ya zama 15-50% idan an dauki glucose a matsayin 100%. Abin takaici, likitocin da ke da ciwon sukari suna ci gaba da bayar da shawarar abinci tare da ƙarancin glycemic index. Misali, wadannan su ne apples ko wake. Amma idan ka auna sukari na jini bayan cin irin wadannan abincin, zaku ga yana “birgima”, kamar bayan cin sukari ko gari. Abincin da ke kan ƙananan carb yana rage cin abinci mai narkewa da kyau a ƙasa da 15%. Suna ƙara yawan sukarin jini bayan sun ci abinci a hankali.
Ko da a cikin mutane masu lafiya, abinci iri ɗaya suna ƙara yawan sukarin jini bayan cin abinci ta hanyoyi daban-daban. Kuma ga marasa lafiya da ciwon sukari, bambanci na iya zama lokuta da yawa. Misali, cuku gida zai haifar da tsalle-tsalle cikin sukari a cikin haƙuri tare da masu ciwon sukari na 1, wanda ba ya samar da insulin kansa. Smallaya daga cikin ƙaramin yanki na cuku gida ba kusan tasiri ba a kan sukari na jini a cikin haƙuri tare da masu ciwon sukari na 2, wanda ke fama da juriya na insulin, ƙwayar kumburinsa ta haifar da insulin sau 2-3 sama da na al'ada.
Kammalawa: manta game da ƙididdigar glycemic, kuma a maimakon haka ƙidaya carbohydrates a cikin grams a cikin abincin da kuke shirin ci. Wannan shawara ce mai mahimmanci ba kawai ga marasa lafiya da nau'in 1 da nau'in ciwon sukari na 2 ba, har ma ga mutanen da ke da sukari na al'ada waɗanda suke so su rasa nauyi. Yana da amfani ga irin waɗannan mutane su karanta waɗannan labaran:
- Yadda za a rasa nauyi tare da rage cin abinci na carbohydrate.
- Mene ne juriya na insulin, ta yaya ke rikicewa tare da rasa nauyi da abin da ake buƙatar aiwatarwa.
- Kiba + hauhawar jini = ciwo na rayuwa.
