Masu cin abinci da masu ciwon sukari suna da masaniyar cewa abincin glycemic high abinci ne, wanda adadinsu yasha yawa, yana kara glucose kuma yana haifar da kiba.
Indexididdigar ƙwayar cuta ta glycemic, tare da abun da ke cikin kalori, yana da tasirin kai tsaye akan ayyukan asarar nauyi da kiba. Gaskiya mai ban sha'awa shine samfurin samfurin kalori mai yawa na iya samun ƙanƙan glycemic, da kuma ƙari. Sabili da haka, yana da mahimmanci a fahimci waɗanne samfura za a iya cinyewa, kuma wanne ne mafi kyawun ƙi.
Menene ma'anar glycemic index?
A yau, kantunan kasuwa na gida da kantuna manyan kantuna suna jan yawancin nau'ikan samfura. Amma har ya zuwa yau, mutane kima ne suka yi tunanin amfani.
An san cewa duk samfuran sun kasu kashi biyu - dabba da asalin shuka. Bugu da ƙari, kowannenmu ya ji aƙalla sau ɗaya a rayuwarmu game da amfanin furotin da haɗarin wuce haddi na carbohydrates, musamman ga marasa lafiya da ciwon sukari.
Kowane samfurin da ke dauke da ƙwayar carbohydrate, sau ɗaya a jikin mutum, yana da adadin raunin da ya bambanta. Wannan shine dalilin da ya sa ake amfani da ma'anar glycemic index (GI) don nuna alamar rushewar samfuran samfuran dake dauke da carbohydrates, idan aka kwatanta da raunin glucose. Ya kamata a lura cewa glycemic index ɗin ana la'akari da daidaitaccen kuma yana daidai da raka'a 100. Samfura tare da babban glycemic index suna rushewa da sauri, tare da ƙarancin kuɗi na dogon lokaci.
Masu cin abinci masu cin abinci suna raba abinci mai dauke da carbohydrate zuwa rukuni tare da GI mai girma, mara nauyi da matsakaici. Abincin da ke da alaƙar glycemic index yana da rikitarwa ko jinkirin carbohydrates, kuma abinci tare da ƙananan glycemic index yana da sauri ko kuma carbohydrates marasa ƙarfi.
GI shine rabo na yankin da ake nazarin carbohydrate a cikin yankin alwatika mai sutura a cikin kashi dari. Don sauƙaƙe amfani da shi, an gabatar da sikelin lissafi wanda ya ƙunshi raka'a ɗari (0 - babu carbohydrates, 100 - kasancewar ingantaccen glucose).
A cikin mutane, dangane da jin cikakken ko cin abinci mai kalori mai yawa, GI na iya canzawa. Abubuwanda zasu shafi darajar wannan alamar na iya zama:
- Nau'in da maki na samfuran.
- Sarrafa abinci.
- Nau'in sarrafawa.
- Girke-girke na dafa abinci.
Tarihin gano abubuwan ƙididdigar glycemic index yana da alaƙa da likitan Kanada David Jenkinson. A cikin 1981, ya lissafta GI kuma ya tattara jerin samfuran samfuran da aka ba wa masu haƙuri da cutar ciwon sukari damar ɗauka. Tun daga wannan lokacin, akwai wasu gwaje-gwaje da yawa waɗanda suka taimaka ƙirƙirar sabon rarrabuwa bisa ga ƙididdigar alamomin GI.
Wannan shi ne abin da ya canza canjin yanayin kusanci ga darajar abinci mai gina jiki.
Yaya GI ke shafi jikin mutum?
Sakamakon tsarin glycemic index a jikin ɗan adam ya ƙaddara ta matakin carbohydrates wanda abinci ya ƙunsa. A taro, ƙungiyar da ke da ƙananan ƙwayar carbohydrate ya haɗa da samfuran abubuwa tare da GI na raka'a 10 zuwa 40, tare da matsakaicin abun ciki na raka'a 40 zuwa 70, kuma babban abun ciki na raka'a 70.
Abincin da ke da babban GI yana haɓaka haɗakar sukari, wanda, bi da bi, yana haifar da karuwa a cikin matakan tafiyar matakai. A lokaci guda, insulin (hormone mai saukar da sukari) yana ba da yawan adadin glucose mai yawa a ko'ina cikin duk sassan jikin mutum. Sakamakon haka, wannan yana haifar da karuwa a cikin abinci da kuma yawan zubar ciki. Sau da yawa mutum yakan ɗauki abinci, wanda mummunan tasiri akan robot dukkan gabobin ciki. Bayan duk wannan, insulin wani sinadari ne wanda ke ba da gudummawar tarawar kitse, wanda ya zama dole idan rashin kuzari a jiki. A ƙarshe, rashin abinci mai gina jiki yana haifar da ɗaukar adadin kuzari. Kuma kiba shine "aboki na masu ciwon sukari." Nau'in cuta ta biyu sau da yawa tana faruwa lokacin da mai haƙuri yana da kiba.
Abincin da ke kunshe da matsakaitan GI baya kawo hatsari ga mutum. Wannan rukunin ya ƙunshi kayayyaki da yawa waɗanda ake amfani da su don shirya jita-jita na gefe, da miya da sauran manyan jita. Su ne tushen ƙarfi ga jikin mutum kuma suna cika shi da ƙarfi.
Fa'idodin abinci kaɗan na glycemic index ba su da ƙima. Lowarancin ƙananan bayanai na GI yana da tasiri a jikin ɗan adam, saboda yana cika shi da sauri kuma yana inganta haɓaka metabolism. Babu yawan yin jujjuyawa. Fresha fruitan itace ko kayan lambu ba kawai yana da mafi ƙarancin ma'aunin glycemic index, har ma da yawancin bitamin, micro-, macrocells da sauran abubuwan da ake amfani da su. Dole ne mu manta cewa wasu samfuran da ke da ƙananan GI na iya zama mai girma a cikin adadin kuzari, saboda haka amfani da kullun su ma ba a ake so ba.
Yana da matukar muhimmanci a kula da tsarin abinci na yau da kullun, wanda zai taimaka matuka wajen rage tsarin abinci da kuma rage ci.
Wannan zai hana ci gaba da cututtukan da yawa da ba'a so.
Ficewar Glycemic - Tables
Don saukakawa, an tattara tebur na samfurori, ƙididdigar ta ƙimar kuɗin katsewar carbohydrates.
Abubuwan ƙididdiga na ainihi na iya bambanta saboda yawan bayanan da ke cikin allunan an wadatar da su.
Alamun da aka bayar a cikin allunan na iya zama jagora a cikin shirye-shiryen abincin.
Samfuran masu zuwa suna da babban alamomin glycemic index:
- 100 - farin burodi;
- 95 - samfuran muffin, pancakes, dankali mai gasa, noodles shinkafa, apricots na gwangwani;
- 90 - zuma, shinkafa nan take;
- 85 - hatsi na nan take, flakes na masara, dankalin da aka dafa ko dankalin turawa, karas bayan magani mai zafi;
- 80 - granola tare da raisins da kwayoyi;
- 75 - kayan lemo mai zaki, kankana, kankana, kabewa, shinkafa shinkafa da aka dafa a cikin madara;
- 70 - gero, semolina, couscous, farin shinkafa, dusar ƙanƙara, sandunan cakulan, abarba, cakulan dankalin turawa, cakulan madara, noodles mai laushi, abubuwan sha masu kamshi (Coca-Cola, Fanta, Pepsi, da sauransu)
- 65 - ruwan 'ya'yan lemo a cikin jaka, jam, jam, alkama, gurasar yisti ta baki, kayan lambu, gwangwani, dankali, jakun, hatsin rai, marmalade, taliya da cuku;
- 60 - ayaba, buckwheat, oatmeal, ice cream, pizza na bakin ciki tare da tumatir da cuku, mayonnaise, shinkafa mai tsayi;
- 55 - spaghetti, cookies mai gajeren zango, ketchup, peach na gwangwani, innabi da ruwan innabi;
- 50 - buckwheat (kore), shinkafa basmati, mango, dankalin turawa mai dadi, ruwan 'ya'yan itace apple ba tare da sukari, shinkafa launin ruwan kasa (ba a buɗe), orange, ruwan' ya'yan itace cranberry ba tare da sukari ba;
- 45 - kwakwa, busasshen abinci na hatsi, innabi;
- 40 - apricots bushe, prunes, ruwan karas ba tare da sukari ba, 'ya'yan itacen ɓaure, taliya "al dente", prunes;
- 35 - sha'ir mai sha'ir, sabo ne tumatir, sabo da kayan yaji, apple, baƙar fata, launin ruwan kasa da lendils, ƙanƙan ƙanƙan ƙyashi mai sauƙi, wake, kabeji, pomegranate, plum, peach, pectarine, yogurt na dabi'a, blueberries, duhu cakulan, madara, 'ya'yan itace so, lingonberry, blueberry, mandarin;
- 25 - ceri, blackberry, wake na zinare, ja currant, strawberry, guzberi, strawberry daji, ja da koren lentil, soya gari, ƙwayar kabewa, raspberries;
- 20 - artichoke, soya yogurt, eggplant;
- 15 - bran, seleri, kokwamba, almonds, broccoli, kabeji, bishiyar asparagus, albasa, namomin kaza, ginger, walnuts, hazelnuts, zucchini, pistachios, pine nuts, pesto, leeks, barkono barkono, barkono Brussels, soya;
- 10 - letas, avocado;
- 5 - kirfa, Basil, faski, vanillin, oregano.
Domin kada ku rikitar da metabolism, ba za ku iya wulakanta abinci tare da babban GI ba. An ba shi izinin cinyewa bayan kammala maye.
Babban da ƙananan GI - fa'idodi da cutarwa
Wasu mutane sunyi kuskuren yin imani da cewa carbohydrates tare da babban glycemic index kada a cinye kwata. Kamar yadda suke faɗi, komai yana da amfani cikin matsakaici. Misali, shan abinci tare da babban glycemic index ya zama dole bayan tsananin motsa jiki. Abubuwan motsa jiki masu ban sha'awa suna buƙatar makamashi da ƙarfi sosai. Abubuwan da ke cikin Carbohydrate zasu taimaka wajen dawo da makamashin da aka kashe. A irin waɗannan halayen, damuwa game da hatsarori na manyan abinci na GI a banza.
Koyaya, kullun cinye glycemic abinci yana da haɗari, saboda yana haifar da mummunan sakamako. Wuce nauyin jiki da haɓakar glucose mai yawa suna haifar da haɓakar "cutar mai daɗi" da kuma cututtukan cututtukan zuciya. Ba abin mamaki bane cewa wadannan cututtukan sune ɗayan manyan abubuwan da ke haddasa mutuwa a duniya.
Abubuwan samfuri tare da ƙarancin glycemic index don masu ciwon sukari, da kuma ga mutanen da ke kula da adadi, yawanci ana fama da ƙarancin tsabtacewa ko tsaftacewa. 'Ya'yan itãcen marmari da kayan marmari, waɗanda suke ɗauke da fiber na ɗabi'a, suna da fa'ida sosai. Jerin irin waɗannan samfuran sun hada da kayan ƙwari, ƙamshi gaba ɗaya da madara skim.
Tushen wasu abubuwan abinci shine haɗakar abinci wanda ya ƙunshi furotin da ƙananan GI. Lura da irin wannan abincin, zaku iya kawar da karin fam. Kuma wannan, bi da bi, zai iya kariya daga matakan sukari da ci gaban sukari.
Basarancin Glycemic Abincin Abinci
Abubuwan da aka haɗa cikin wannan abincin sun ƙunshi ƙananan GI. Suna daidaita jikin mutum, yana hana fara yunwar. Mutumin da yake da matsaloli game da nauyi ko ciwon sukari ya kamata ya gwada wannan abincin. Wataƙila wannan abincin zai taimaka wajen sake dawo da tsarin da ya gabata ko kuma sanya sukari na jini.
Misalin da ke biye da menu na mako-mako jagora ne ga waɗanda ke yin la’akari sosai da danɗuwa ga ƙarancin abincin glycemic. Gabaɗaya, abun cikin kalori na yau da kullun shine 1,500 kcal. Abincin abinci tare da ƙarancin glycemic index ya kamata ya kasance a cikin abincin.
Don karin kumallo, zaku iya dafa oatmeal a kan ruwa ta ƙara sterated raisins. Hakanan ana bada shawara a sha gilashin madara mai skim kuma ku ci apple, zai fi dacewa kore, saboda yana da ƙarancin sukari, kuma GI yana da ƙasa sosai.
Ana shirya miyar miya a cikin abincin dare, an ba shi damar cin abinci guda biyu na burodi mai ɗanɗano tare da shi. Bayan ɗan lokaci, zaku iya cin plums.
Ana shirya taliya mai alkama Durum don abincin dare, kuma an dafa wani ɗan naman sa. Hakanan zaka iya yin salatin sabo ne na cucumbers, tumatir, ganye da kuma yin hidimar yogurt mai ƙarancin mai.
An ba da shawarar yin abun ciye-ciye a kan 'ya'yan itatuwa da kayan marmari a cikin rana, ɗaukar ruwa mai yawa, wato ruwa, koren shayi ba tare da sukari ba, sabo ne da na sabo.
Kuna iya bambanta abincin ku tare da samfuran da aka gabatar a cikin tebur a matsayin rukuni tare da ƙarancin glycemic index. Don haka, ana iya sauke nauyin 1 kg a mako guda.
A lokacin kiyaye abinci na musamman, zaku manta game da kayan kwalliya, samfuran ƙare-ƙare, jita-jita da aka shirya, gurasar man shanu da abinci mai sauri. Musamman mahimmanci ya kamata a ba da cikakken kumallo, wanda kuke buƙatar dafa sha'ir, buckwheat ko oatmeal. Hakanan zaku daina barin dankali a kowane fanni. Amincewa da wannan abincin yana iya samun kyakkyawan sakamako na gaske, ƙari, yana da fa'idodi masu yawa:
- A cikin abincin, zaku iya barin jita-jita na yau da kullun, canza kadan zaɓi kayan.
- Akwai raguwar sannu a hankali, wanda baya haifar da jiki ga "damuwa damuwa".
- Kudin irin wannan abincin yana da kaɗan, tunda ba ya buƙatar samfurori na musamman.
- Irin wannan abincin ba ya haifar da rashin jin daɗi ko sakamako masu illa.
- Abincin yana cika jikin mutum; bayan cikakken abinci, ba kwa jin kamar cin wani abu.
- Wannan abincin yana da girma ga masu cin ganyayyaki.
Daga cikin waɗanda ke bin ƙananan abincin glycemic, akwai kuma mutanen da suke yin abincin China da kuma abincin Montignac.
Abincin da ke tashe sukarin jini ya kamata ayi hattara. Wannan zai taimaka wajen guje wa mafi haɗari - mai kiba mai yawa ko ciwon sukari, wanda ke kusan kusan dukkanin gabobin ciki na mutum. Kula da kanka, bi kan tsarin abinci da motsa jiki don maganin ciwon sukari.
Kwararren mai bidiyo a cikin wannan labarin zai yi magana game da glycemic index na samfurori.
