Yawancin lokaci, ƙimar adadin glucose a cikin samfuran yana da amfani ga mutanen da ke da nau'in 1 da nau'in ciwon sukari na 2, da kuma waɗanda suke so su rasa nauyi. Ana nuna glucose ta glycemic index (GI). Har ma akwai tebur na musamman, wanda za a bayar a ƙasa kuma a kasu kashi biyu.
Hakanan akwai samfurori waɗanda ba su da glucose kwata-kwata. Waɗannan yawanci sun haɗa da abinci mai kalori mai yawa - man alade, mai kayan lambu. Irin wannan abincin yana ƙunshe da mummunan cholesterol, wanda ke tsokani bayyanar filayen cholesterol kuma, a sakamakon haka, toshe hanyoyin jini.
Wannan labarin ya jera samfurori na tsirrai da asalin dabba waɗanda ke da ƙimar glucose mai girma da ƙasa.
Alamar Glycemic Product
Wannan alamar tana nuna yadda wasu abinci ke shafar ƙaruwar matakan glucose na jini bayan cin su. GI na glucose, wanda yake daidai da raka'a ɗari, ana ɗauka azaman tushen. Duk sauran samfuran suna dogara ne akan wannan darajar.
Ya kamata a ɗauka a hankali cewa samfurori na iya ƙara darajar su bayan maganin zafi da canje-canje a cikin daidaito. Amma wannan shi ne banda dokar. Irin waɗannan abubuwan banda sun haɗa da karas da bera. Fresh, waɗannan kayan lambu suna da ƙananan adadin glucose, amma a cikin ruwa mai dafa shi yana da girma sosai.
Ruwan giya da aka yi daga 'ya'yan itatuwa da berries tare da ƙarancin glucose shima togiya ne. Lokacin aiki, suna "ɓace" fiber, wanda hakan ma ke da alhakin rarraba kayan haɗin kai da shigowar glucose cikin jini.
Dukkanin abubuwan abinci da abubuwan sha na gubar sun fada zuwa matakai uku:
- 0 - raka'a 50 - ƙarancin daraja;
- Rukunin 50 - 69 - matsakaicin darajar, irin wannan abincin yana da lahani ga masu ciwon sukari kuma ba a ba da shawarar ga waɗanda ke fama da matsanancin nauyi ba;
- daga raka'a 70 da sama - darajar ƙima, abinci da abin sha tare da irin waɗannan alamomin an haramta wa marasa lafiya da cutar "mai daɗi".
Hakanan ya kamata a lura cewa mutane masu cikakken lafiya yakamata su ware abinci da abin sha tare da babban GI daga abincin, tunda irin wannan abincin ba ya ɗaukar darajar jiki kuma baya sauƙaƙa yunwar.
Dabbobin
Cereals sune tushen mahimmanci na makamashi, suna ba da jin daɗin jin daɗi na dogon lokaci kuma suna caji tare da kuzari. Wasu daga cikin nau'ikan hatsi sune hanyoyi don magance cututtuka daban-daban. Misali, buckwheat yana da wadataccen ƙarfe kuma yana samun nasarar yaƙi da cutar rashin ƙarfi.
Grits na masara - ɗakunan ajiya na bitamin da ma'adanai, ana bada shawara don amfani da yara da manya. Ba za'a iya samun irin wannan ɗimbin abinci mai gina jiki a cikin kowane samfurin abinci ba. Abin takaici, shinkafan masara, ko kuma kamar yadda ake kira shi - mamalyga, yana da adadin glucose mai yawa, kusan 85 ED.
Ya kamata a haifa tuna cewa thicker daidaito na porridge, mafi girma da glycemic index.
Cereals tare da karamin adadin glucose:
- sha'ir lu'ulu'u - jagora a cikin karancin glucose;
- Farar shinkafa;
- buckwheat;
- launin ruwan kasa (launin ruwan kasa) shinkafa;
- oatmeal;
- garin shinkafa.
Tsarin hatsi na glucose:
- semolina;
- farin shinkafa;
- shinkafa masara;
- gero;
- couscous;
- gero.
Manka ana ɗaukar ƙwanƙolin boora mai ƙoshin lafiya. Don samun shi, ana amfani da hanyar sarrafa ta musamman, a cikin abin da hatsi ke rasa kyawawan kaddarorinta.
Haka kuma, irin wannan kayan kwandon yana da babban GI, kusan raka'a 75.
Kayan lambu
Idan mutum ya kiyaye dacewa da abinci mai kyau, to kayan lambu yakamata su zama sune rabin adadin abincin yau da kullun. Tabbas, yana da kyau a yi amfani da su sabo, amma kuna iya dafa abinci da yawa. Babban abu shi ne a yi kokarin tabbatar da cewa ana kula da zafin mai laushi.
Za'a iya bambanta ɗanɗano da ganye tare da ganye, waɗanda ke da ƙarancin glucose. Waɗannan sun haɗa da: alayyafo, Dill, faski, oregano, letas, cilantro, tafarnuwa daji da Basil.
Jerin kayan lambu tare da babban GI kadan ne, an dafa shi karas da beets, dankali, faski, kabewa da masara.
Kayan Kayan lambu
- kwai;
- albasa;
- duk nau'in kabeji - farin kabeji, broccoli, fararen fari, ja da fure;
- kayan gargajiya - Peas, lentil, wake (kowane irin);
- tafarnuwa
- squash;
- kokwamba
- Tumatir
- radish;
- Bulgaria, kore, barkono ja da barkono barkono.
Daga irin wannan jerin kayan lambu mai yawa, zaku iya shirya yawancin jita-jita masu lafiya waɗanda zasu taimaka rage ƙananan sukari jini da sannu a hankali suka rage nauyi.
'Ya'yan itãcen marmari da berries
Lokacin zabar 'ya'yan itatuwa da berries, ya kamata ku yi hankali sosai, saboda yawancin su suna da adadin glucose mai yawa. Wannan ka'ida ta shafi 'ya'yan itatuwa da aka bushe.
Idan an yi ruwan 'ya'yan itace daga' ya'yan itatuwa tare da ƙarancin sukari, to, zai sami babban GI. Sakamakon asara yayin aiki na fiber. Ita ce ke da alhaki da kwanciyar hankali ya shigo cikin jini.
Tebur mai-glucose a cikin abinci ya haɗa da waɗannan 'ya'yan itatuwa: guna, kankana, innabi, abarba, gwanda, da ayaba.
'Ya'yan itãcen marmari da gyada kaɗan:
- baƙar fata da launin ja;
- guzberi;
- bishiyoyi da tumatir;
- cherries da cherries;
- apricot, peach, nectarine;
- apple kowane nau'i, zaki da tuffa ke yanke hukunci ba kasancewar glucose ba, amma yawan sinadarin Organic;
- plum;
- pear;
- 'Ya'yan itacen citrus na kowane irin - lemun tsami, lemun tsami, lemo, innabi, mandarin, pomelo;
- rasberi.
Dates da raisins suna da babban ma'auni. Garancin GI suna da: bushe apricots, prunes da ɓaure.
Nama, kifi da abincin teku
Kusan dukkanin nama da samfuran kifi suna da ƙananan adadin glucose. Misali, bayanan glycemic na turkey shine raka'a raka'a. Tare da rage cin abinci da kasancewar ciwon sukari, kuna buƙatar zaɓar nau'ikan mai mai irin wannan samfurin.
Dole ne a lura da hanyoyi na musamman na maganin zafi don kada ƙarin digirin ya karu a cikin nama da abincin kifi.
Ya kamata a sani cewa farin kwai ba ya da glucose, amma a cikin gwaiduwa ya ƙunshi raka'a 50. Bugu da kari, yana da sinadarin cholesterol mara kyau, wanda ke samar da filayen cholesterol kuma, a sakamakon haka, toshe hanyoyin jini.
An yarda da wadannan:
- tafasa;
- zuwa tururi;
- a cikin tanda;
- simmer akan ruwa;
- a cikin mai dafaffen mai gudu, tare da banda yanayin "soya";
- a kan gasa;
- a cikin obin na lantarki.
Sauran
Kwayoyi suna da babban adadin kuzari, amma suna da karancin glucose. Wannan ya shafi kowane nau'in kwayoyi - walnuts, itacen al'ul, cashews, hazelnuts, pistachios da gyada. Waɗannan abincin suna da mahimmanci a cikin abinci mai kyau. Kawai 'yan kwayayen kwayoyi zasu iya gamsar da yunwar ku da yawa don sa'o'i da yawa, kubutar da mutum daga abun “rashin daidai”.
Butter da margarine suna da matsakaicin darajar 55 raka'a. Waɗannan samfuran suna da babban adadin kuzari kuma suna ɗauke da ƙoshin trans mai cutarwa, sabili da haka, bin tsarin abinci, waɗannan samfuran dole ne a cire su daga abincin.
Sina, mayonnaise da ketchup suma suna da ƙarancin glucose, amma adadin kuzarin su ma yana da yawa. Koyaya, waken soya mai-sukari ba shi da 12 kcal a cikin gram 100 na samfurin, GI na raka'a 20. Babban abu shine zaɓi samfurin inganci - yakamata ya sami launi launin ruwan kasa mai haske kuma za'a sayar dashi na musamman a cikin kwantena gilashin. Kudin irin wannan miya za su iya daga 200 rubles.
Bidiyo a cikin wannan labarin yayi magana game da ka'idodin rasa nauyi ta hanyar abinci mai glukos.
