Idan kuna da ciwon sukari, yin tsarin abincin ku, yana da mahimmanci ku kula da glycemic index na abinci. Lessarancin irin wannan alamar, mafi ƙarancin shi shine a samu ƙarin fam. yaya low ne glycemic index
Indexididdigar glycemic alama ce da ke nuna ƙimar lalacewa samfurin zuwa glucose. Ita ce ke babban tushen samar da makamashi. Alamar tana nuna yadda matakin sukari ya tashi da kima wanda ya karba a jikin shi.
Rashin ƙarancin haske yana tabbatar da cewa matakan glucose na jini suna tashi a hankali kuma a ko'ina. Kayayyakin da ke da babban alamomi suna haifar da kaifi a cikin sukari, wanda ke haifar da saurin karɓar carbohydrates da canzawar su zuwa glucose, wanda jiki ke buƙatar makamashi. Wani sashi na glucose ya canza zuwa kitse na jiki.
Gaskiyar mahimmancin ma'aunin glycemic
Yawancin abincin da mutane ke cinyewa, ban da adadin kuzari, yana da jigon glycemic index. Yayin narkewar abinci, carbohydrates sun juya zuwa glucose - sugars mai sauki. GI yana shafar glucose na jini bayan cin abinci.
Insulin, wanda ke samar da koda, yana ɗaukar wani adadin glucose a cikin sel don samar da makamashi. Ana adana glucose mai wucewa azaman tsopose nama don amfani da gaba. Mafi girman ma'aunin glycemic, mafi girman matakin sukari a cikin jini, da insulin. Saboda haka, matakin GI kai tsaye yana rinjayar adadin karin fam.
Matsakaicin insulin ba wai kawai yana ba da gudummawar tarin glucose kamar kitse ba, amma yana hana amfani dashi don makamashi, tunda ana matsa aikin ayyukan enzymes wanda ke lalata mai.
Inshorar hormone ba ta barin kitse da za a ƙone ko da tare da ƙara ƙarfin aiki ba. Aikin insulin shine daidaita matakan glucose a cikin jini.
Tare da babban glucose, yawan norepinephrine, wato, hormone damuwa, yana ƙaruwa. An bayyana wannan a cikin sha'awar mutum don cin samfurin kalori mai yawa. Bayan ɗaukar babban samfurin GI, za a ji yunwar da ƙarfi sosai fiye da ƙaramin samfurin GI.
Kusan duk mutane suna da matakan insulin, wanda yawanci yakan haifar da kiba.
Manuniyar Glycemic
Tsarin jikin mutum ƙima yana nuna daidaitar nauyin jikin mutum zuwa tsayin mutum. Sabili da haka, yana yiwuwa a fahimci ko nauyin yana da al'ada ko idan ana buƙatar abinci.
Ana iya yin lissafin BMI da kansa ta amfani da dabara I = m / h2, inda:
- m - nauyin jiki a kilo,
- h2 - girma a cikin mita.
Kungiyar Lafiya ta Duniya ta ɗauki wasu ƙa'idodi don ƙididdigar glycemic index. Matakan da aka Shiga:
- low: har zuwa 55,
- matsakaici: daga 56 zuwa 69,
- babba: daga 70 zuwa 100.
Yankin 60 zuwa 180 kowace rana ana ɗaukar al'ada. Ya danganta da BMI, an ƙayyade tsarin GI na yau da kullun, canje-canje waɗanda ba sa so:
- har zuwa kilo 80: 30 - 40,
- daga kilogram 80 zuwa 120: 20 - 30,
- daga kilogram 120 zuwa 180: 18-20.
Abubuwan da ba daidai ba ne
Sau da yawa mutanen da suke so su rasa nauyi suna yin abinci iri daban-daban. 'Ya'yan itace-da-kayan abinci tare da babban samfurin guda ɗaya, wanda yakamata a ci gaba ɗaya, kuma sau da yawa, a cikin mara iyaka mai yawa, suna da babban matakin shahara.
Abincin abinci na iya zama:
1. banana
2. peach
3. abarba,
4. apple,
5. kankana.
Kafin zaɓar abincin da zai ci da kanka kawai, bai isa ba kawai ka fahimci abubuwan da ke cikin kalori kawai na abubuwan da aka ƙone.
Glycemic index na samfurin ba koyaushe irin wannan bane a cikin adadin kuzari. A wasu halaye, suna da ma’anoni gaba ɗaya gabanin. Misali, zaku iya tuna wani kankana, wanda adadin kuzarinsa yayi kadan, kawai 40 kcal a cikin 100 g, amma ma'anar glycemic tayi daidai da 75 (tare da mafi yawan 100).
Duk da ƙarancin adadin kuzari mai yawa, kankana ba za a iya danganta shi da samfuran da ke da ƙananan GI ba. Wannan yana nufin cewa cinye shi cikin manyan abubuwa zai haifar da sakin insulin da tsalle cikin glucose a cikin jini. Don haka, adon mai zai bayyana, wanda zai zama da wahala a kawar da shi.
Koyaya, yana da mahimmanci a lura cewa ɗanɗano ya ƙunshi ƙasa da carbohydrates ƙasa da 5%, wanda ke adana samfurin daga shigar da shi cikin jerin abubuwan da ba a bayyana ba.
Irin wannan karamin adadin carbohydrates yana rama babban GI.
Indexasan glycemic index
Don gano abin da abinci yake buƙatar cinyewa sau da yawa, kuma wanda ba sau da yawa, ya kamata ku yi amfani da tebur na musamman wanda ke nuna GI ga kowane samfurin. Abubuwan abinci masu ƙarancin GI suna rage shan sukari a cikin jini, jin daɗin ji daɗin rai kuma babu saurin tara kitse.
Ayaba, burodi, da sauran abinci mai girma-GI suna haifar da juye a cikin sukari, sabili da haka insulin. Don haka, lalacewar mai (i.e. lipolysis) yana raguwa kuma sabbin ƙwayoyin mai sun haɗu.
Fiber da sauran fiber na abin da ke cikin abinci suna da amfani ga mutanen da ke fama da ciwon sukari. Ana sayar dashi azaman ƙari. Ana iya ƙara shi zuwa:
- yin burodi
- porridge
- miyan.
Idan dukkan hatsi da 'ya'yan itatuwa tare da fiber suna cikin abincin, ƙarin ba a buƙata.
Abincin mai mai daɗi an san shi da zai zama sannu a hankali. Zai fi kyau gauraya barkono da man shanu, amma kada kuyi amfani da shi sama da g 20. Dole a ƙara salads tare da sabo kayan lambu a cikin menu mai ɗauke da carbohydrate.
Hakanan ba abinci da sanyi yake sansa da sauri. Misali, yawan shan ice cream din yayi saurin shawo kan sauran kayan lefe.
Dole ne a maye gurbin ƙaramin gari tare da fasalin hatsi gaba ɗaya, ko dai a bayyane ko kuma garin da aka daɗaɗa. Musamman, akwai:
- oatmeal
- alkama
- buckwheat
- hatsin rai.
Sannu a hankali samfuran samfuran da aka yi daga durum alkama. Za'a iya siyan abinci mara nauyi wanda ya ƙunshi kayan abinci masu inganci irin su tsaba mai laushi.
Tsarin glycemic na dankali zai canza zuwa ƙasa idan ba a yanka ba, amma a gasa a cikin tanda ko a dafa a kayansa. Yayin maganin zafi ta waɗannan hanyoyin ana rage shi da raka'a 15.
Hakanan ana iya rage glycemic index na hatsi. Za'a sami sakamako mai ragewa idan ba ku sayi hatsi ba, amma yi amfani da hatsi duka. Af, buckwheat, oatmeal da kwalin sha'ir tare da ciwon sukari suna da amfani sosai.
Hakanan lallai ne a yi magana game da yadda ake rage glycemic index na taliya. Ya kamata menu ya ƙunshi taliya da aka yi daga alkama durum kawai, suna tafasa na kimanin minti takwas don kula da yawa.
Kawai tare da wannan dafa abinci mai laushi ana iya kiyaye fiber don hana lalata aminopectin da amylose. Hakanan, wannan zai sa ya yiwu a rage yawan yawan sukarin da ke cikin jini. Servingaya daga cikin sabis na wannan samfurin kada ya wuce 150 g.
Indexididdigar glycemic na dumplings yana raguwa saboda tafasa da sanyaya. Kafin cin abinci, za a iya dumama daskararrun abubuwa. Wannan na iya zama abin mamaki, amma wannan ita ce hanya daya tilo da za'a iya rage yawan glycemic index na abubuwan dusar ƙanƙara.
Amma game da kayayyakin burodi, likitoci suna ba da shawarar zaɓin zaɓuɓɓukan hatsi. Idan kana son cin abinci fararen burodi, ya fi kyau ka sanya shi rabin rabin a cikin injin daskarewa, sannan a hankali ka ci abinci. A wannan yanayin, GI ɗinta ya canza zuwa ƙarami.
GI na 'ya'yan itãcen marmari waɗanda suka riga overripe ne ko da yaushe quite high. Akwai ƙa'ida guda ɗaya: kuna buƙatar 'ya'yan itace kawai na balaga na al'ada, to, alamu bazai canza ba.
Mutane da yawa suna da sha'awar yadda glycemic index ke raguwa lokacin da suke cin zaƙi tare da wani samfurin. Don yin ƙididdigar tare da ƙarancin wadata, yana da kyau a yi amfani da Sweets ba tare da shayi ba, amma tare da samfurin madara mai tsami, alal misali, kefir.
Ya kamata a lura da rashin cancantar cin yogurt mai zaki. Hakanan rage rage cin abinci na glucose na jini ta hanyar amfani da kefir ko yogurt-free-sugar.
Kuna iya rage ma'aunin glycemic ta hanyar ƙara wa samfuran:
- marinade
- lemun tsami ruwan 'ya'yan itace
- vinegar
Rage GI yana ba da damar haɗin carbohydrates da sunadarai. Carbohydrates yana ba da izinin kariyar sunadarai mafi kyau, kuma sunadarai suna rage jinkirin shan sukari cikin jini.
Scalearancin sikelin na iya zama idan kun haɗa kayan lefe tare da kayan kiwo. Abin sha'awa shine, ice cream yana da alamomi ƙasa da cakulan, yayin samfuran biyu suna da babban kayan sukari.
Kwararre a cikin bidiyon a cikin wannan labarin zai gaya maka ƙarin bayani game da glycemic index.
