Cutar sankarau cuta cuta ce mai mutum wanda aka gano a cikin 40% na mutane. Sanadin cutar daban-daban. Wannan gado ne, yana riƙe da salon rayuwa mara kyau da damuwa.
Ci gaban ilimin cuta mai haɗari na iya haifar da sakamako masu illa (neuropathy, retinopathy, ciwon sukari ƙafa), don haka yana da mahimmanci ga marasa lafiya su bi wani abinci na musamman, wanda zai ba da damar sarrafa sakin insulin na hormone.
Ga masu ciwon sukari, an riga an haɓaka tebur na musamman na samfurori, inda aka nuna alamar glycemic index. Amma a ƙarshen karni na ƙarshe, ban da wannan alamar, an kuma gano takaddar insulin, wanda kusan daidai yake da GI. Amma ya zama cewa a cikin abincin furotin wannan mai nuna alama ya ɗan bambanta.
Don haka menene ma'anar insulin? Ta yaya zai taimaka wajen rasa nauyi? Kuma yadda ake amfani da tebur tare da irin waɗannan alamun.
Insulin da glycemic index: menene kuma menene bambancinsu?
Yawancin mutane masu lafiya sun san menene ma'anar glycemic index na abinci. GI yana nuna matakan da ake ɗauka na takaddun carbohydrates a cikin jiki da kuma yadda suke daidaita jini da glucose. Don haka, lissafin GI ana lissafin gwargwadon yadda karfin wani samfurin zai iya haɓaka taro na sukari a cikin jini.
Ana lissafin ma'aunin glycemic kamar haka: bayan amfani da samfurin, tsawon awanni biyu, kowane mintina 15, ana gwada jini don glucose. A wannan yanayin, ana ɗaukar glucose na yau da kullum a matsayin ma'anar - kimanta 100 g = 100%, ko 1 g na sukari yayi daidai da na 1 na al'ada na GI.
Dangane da haka, lokacin da aka haɓaka ƙididdigar ƙwayar glycemic na samfurin, to, matakin glucose a cikin jini bayan amfani dashi zai zama mai yawa. Kuma wannan yana da haɗari musamman ga masu ciwon sukari, wanda ke cutar da mummunan aikin aikin gaba ɗaya. Saboda haka, irin waɗannan marasa lafiya sun koyi yin lissafi na GI da kansa, suna cin abincin da za su ci.
Koyaya, a kwanan nan, an gudanar da bincike na musamman wanda ya ba da damar gano matakin glucose da ke shiga jini, har ma da lokacin kwantar da insulin daga sukari. Hakanan, abin da ake buƙata don fito da asalin ma'anar insulin shine ba wai kawai carbohydrates suna ba da gudummawa ga samar da insulin ba. Ya juya cewa samfuran carbohydrate (kifi, nama) suma suna tsokanar sakin insulin a cikin jini.
Don haka, ƙirar insulinemic ƙimar da ke nuna amsawar insulin na samfurin. Musamman, irin wannan mai mahimmanci yana da mahimmanci a la'akari da nau'in 1 na ciwon sukari, saboda ƙarar allurar insulin zai iya ƙayyade daidai.
Don sanin yadda tsarin glycemic da insulin index ya bambanta, kuna buƙatar fahimtar yadda jiki ke aiki, musamman matakan metabolism waɗanda ke faruwa a gabobin narkewa. Kamar yadda kuka sani, babban sashin makamashi yana zuwa jikin mutum yayin aiwatar da tsarin metabolism, wanda ya kasu kashi carbohydrates zuwa kashi da yawa:
- Abincin da aka karɓa yana farawa, ana canza carbohydrates mai sauƙi zuwa fructose, glucose kuma ya shiga cikin jini.
- Hanyar rarrabuwar hadaddun carbohydrates ya fi rikitarwa kuma mai tsawo, ana aiwatar dashi tare da halartar enzymes.
- Idan abinci ya tafasa, to sai glucose ya shiga cikin jini kuma fitsarin ya samar da hormone. Wannan tsari shine halayyar amsawar insulin.
- Bayan tsalle cikin insulin ya faru, na ƙarshen yana haɗuwa da glucose. Idan wannan tsari ya tafi lafiya, to jiki zai sami makamashin da yake bukata don rayuwa. Abubuwan da ke ciki sune ke gudana zuwa cikin glycogen (yana daidaita maida hankali na glucose), wanda ke shiga cikin tsokoki da hanta.
Idan tsarin metabolism ya kasa, to ƙwayoyin mai sun daina shan insulin da glucose, wanda ke haifar da wuce kima da ciwon sukari. Don haka, idan kun san yadda carbohydrates ke shiga cikin metabolism, to, zaku iya fahimtar bambanci a cikin abubuwan binciken.
Sabili da haka, glycemic index yana nuna yadda ma'aunin glucose zai kasance a cikin jini bayan cinikin wani samfurin, kuma ƙirar insulin wanda yake ƙasa, yana nuna ƙimar sukari a cikin jini da lokacin ɓoye insulin.
Amma waɗannan abubuwan biyu suna haɗin gwiwa.
Tebur AI Table
Abin takaici, ba shi yiwuwa a yanke hukunci kai da inshorar insulin kayan abinci. Sabili da haka, zaka iya amfani da jerin tebur na musamman. Don haka, idan muka kwatanta AI na wasu samfurori tare da GI, alamu zasu zama kamar haka: yogurt - 93, gida cuku - 120/50, ice cream - 88/72, cake - 85/63, ganyen - 165/119, inabi - 83/76, kifi 58/27.
Waɗannan samfurori ne tare da babban insulin insulin, suna haifar da haɓakar taro na jini da kuma shafar haɓakar insulin. Teburin ƙirar insulin na samfuran samfura iri ɗaya, ya haɗa da ayaba - 80; Sweets - 74; farin burodi - 101; oatmeal - 74, gari - 94.
Samfuran da ke da ƙarancin amsawar insulin da kuma babban glycemic sune:
- qwai - 33;
- granola - 42;
- taliya - 42;
- kuki - 88;
- shinkafa - 67;
- cuku mai wuya - 47.
Bugu da ƙari, samfuran da ke da babban AI sune jita-jita waɗanda ke ƙunshe da abubuwa da yawa waɗanda suka ƙaddamar da aikin zafin rana, da giya. Yana da mahimmanci a san cewa cikakken jerin abubuwan insulin indices ba abu mai sauki ba ne. Sabili da haka, don ƙididdigar daidai na waɗannan alamun, ya kamata ku san cewa samfuran madara koyaushe sun fi AI girma fiye da, alal misali, kayan lambu.
A cikin kifi da nama, AI daga 50-60, a cikin albarkatun kasa - 31, a cikin sauran kayayyaki, GI da AI galibi sun bambanta kaɗan.
Amsar insulinemic na kayan kiwo
Abin lura ne cewa tsarin insulin na cuku gida shine 120, yayin da GI ɗinsa yakai raka'a 30. Wannan shi ne saboda gaskiyar cewa wannan samfurin madara ba ta taimaka wajen haɓaka matakin glucose a cikin jini ba, kuma ƙwayar ƙwayar ƙwayar cuta ta yi daidai da ciwan samfurin kuma yana haifar da sakin insulin.
Abun da ya shafi jijiyoyin jiki yana ba da umarni game da ajiyar nama na adipose, ba ƙyale jiki ya ƙona kitse mai shigowa, saboda ana iya rufe lipase (mai ƙona kitse mai ƙarfi). Sabili da haka, kuna buƙatar cin cuku gida tare da carbohydrates, saboda abin da alamar GI ya ragu. Koyaya, wannan ba koyaushe yana haifar da amsawar insulin ba.
Sabili da haka, idan kun haɗu da wani yanki na madara skim tare da samfurori da ƙarancin GI, to, ƙididdigar glycemic ɗin su zata haɓaka da sauri. Sabili da haka, waɗanda suke son cin kwalliyar kwalliya tare da madara ya kamata su san cewa adadin kuzari na irin wannan tasa zai zama mai girma sosai.
Saboda haka, kowane samfurin kiwo yana ba da gudummawa ga sakin insulin. Koyaya, furotin madara idan aka kwatanta da sauran abincin furotin yana ba da amsa insulin marasa mahimmanci. Iyakar abin da banda shine whey. Za a iya cinye nau'in ciwon sukari na 2 domin samfurin yana da ƙarancin GI da AI.
Nazarin da aka gudanar tare da nau'in ciwon sukari na 2 ya nuna cewa lokacin cin furotin whey, amsawar insulin ya karu zuwa 55%, kuma amsawar glucose ya ragu zuwa 20%. Hakanan abubuwan sun hada da burodi da madara (0.4 L) a cikin abincin, a sakamakon wanda AI ya karu zuwa 65%, yayin da matakan glucose ya kasance iri daya.
Amma idan yawan adadin madara yana cinye tare da taliya, to AI zai karu da kashi 300%, kuma sukari na jini ba zai canzawa ba. Har izuwa yanzu, kimiyya bata san ainihin dalilin da yasa ake tayar da irin wannan yanayin ga madara ba. Koyaya, ba za a iya cewa samfuran kiwo tare da ƙididdigar insulin wanda ke haifar da babban illa ga kiba da ciwon suga.
Menene jigon insulin zai gaya wa gwani a cikin bidiyon a cikin wannan labarin.
