Manunin Insulin Abinci: Lowarancin Manoma da Manya

Andari da yawa kuma a zamanin yau, sabon ra'ayi a gare mu, ƙididdigar insulin na samfuran abinci (AI), an ambata a cikin takaddun takamammen littattafai da labaran likita. Wajibi ne a fahimci wannan kalma kuma mu fahimci yadda ma'anar insulin ta bambanta da glycemic index.

Alamun da aka nuna suna da ma'anar hadewar juna kuma ba za a iya yin la'akari da su daban da juna ba:

• ma'anar glycemic shine digiri ga yadda sauri aiwatar da jijiyoyin jini na mutum tare da sukari ke faruwa;
• jigon insulin ya nuna yawan samarda insulin, wanda ya zama dole domin kimar abinci mai inganci.

Kowa ya daɗe da sanin cewa tsarin cin abinci da narke abinci koyaushe yana haɗuwa da haɓaka matakan glucose, har da glycemia na postprandial. Matsakaicin glycemia mai sauri sosai wanda ba a son shi, saboda yana haifar da gaskiyar cewa ƙwayoyin da ke samar da insulin suna da rauni sosai, kuma jiki baki ɗaya sun kasa shawo kan shan glucose.

Idan irin wannan yanayi ya faru da asalin ciwon sukari mellitus, to a cikin irin waɗannan matsaloli matsaloli a cikin aiki na ƙwayoyin beta na iya haifar da lokaci wanda ya yi tsayi lokacin da aka lura da manyan sukari da abubuwan da ke tattare da shi a cikin jini.

A saboda wannan dalili, akwai haɗari mai haɗari da ke tattare da amfani da abinci a cikin carbohydrates. Yana da mahimmanci a gwada iyakance yawan amfani waɗanda kawai ke haifar da ƙaiƙayi mafi girma a cikin glycemia.

Ko da abinci wanda yake kusan iri ɗaya a nauyi da adadin kuzari na iya nuna halayen daban. Idan wasu abinci zasu iya haifar da saurin matakin tsufa na glycemia, to wasu suna aiki matsakaici kuma sannu a hankali.

Zaɓi na biyu shine mafi saukin kai da aminci ga jiki dangane da cutar glycemia. Don gano bambance-bambance a cikin irin waɗannan abinci, an ba da shawarar yin amfani da manufar glycemic index.

Idan kun kimanta samfuran kayan abinci ta hanyar abincinsu da abubuwan halitta, yana da mahimmanci a la'akari ba kawai postprandial glycemia mai zuwa ba, amma kuma wane nau'in kaya za a ba wa jiki don haɓaka insulin ya zama dole don inganta abinci.

Insulin shine hodar dake tattare da yanayi mai tarin yawa. A saboda wannan dalili, yawan samarwarsa ba kawai yana haifar da jiki ya tara mai ba, amma kuma baya haifar da damar ƙona kitse na jiki.

Siffofin insulin da glycemic indices

A matsayinka na mai mulki, akwai kusanci da daidaituwa tsakanin glycemic da insulin index. A cikin mafi yawan lokuta, yayin da glycemic index ke ƙaruwa, insulin index shima yana ƙaruwa.

A saboda wannan dalili, mutanen da suke so su rasa nauyi yakamata su ci abinci masu ƙarancin ƙarfi game da glycemia. Wadannan ba zasu haifar da canje-canje ba a cikin glucose jini da matakan insulin, bi da bi.

Koyaya, wannan aikin dogaro ba a buƙatar shi kawai na kayan abinci. Sakamakon binciken, an tabbatar da cewa abinci mai wadataccen furotin kuma mai dauke da fitsari a jiki yana da amsawar insulin wanda yake shi yafi girman adadin gilashin wannan samfurin. Daga wannan ra'ayi, ana daukar madara mafi haɗari, saboda ƙirar insulin ta 2 ta fi glycemic girma.

Don yin bayanin irin wannan abin mamakin yana da wahala sosai, saboda a gefe guda, haɓaka matakin insulin a jikin mutum ya zama mabuɗin ƙaramin matakin postprandial glycemia.

A gefe guda, don samun wannan tasirin, jikin yana buƙatar datse ƙwayoyin beta na pancreatic, wanda ya zama abin da ake bukata kai tsaye ga ci gaban nau'in ciwon sukari na 2.

Rashin daidaituwa a cikin ƙididdigar insulin za a iya bayanin shi ta gaskiyar cewa insulin shine mataimaki ba wai kawai cikin mahimmancin carbohydrates ba. Har yanzu ya wajaba don amino acid a cikin tsokoki waɗanda ke cikin aikin aiwatar da narkewar abinci na carbohydrate.

Idan an inganta insulin, lokacin amfani da furotin, ana fitar da glucagon daga hanta mutum, wanda ke haifar da karuwar sukarin jini. Idan don mutum mai ƙoshin lafiya wannan ba zai iya zama matsala ba, to masu ciwon sukari na iya samun matsalolin rashin lafiya. A cikin ciwon sukari mellitus, lokacin da duk tsarin ilimin halitta ya karye, jikin mai haƙuri yana buƙatar jimre wa ƙarin nauyin daga gare shi. An bayyana shi ta hanyar glucagon guda ɗaya, ana samarwa a ƙarƙashin rinjayar insulin.

Manyan ƙungiyoyi samfurin insulin

Magani ya bambanta manyan rukunoni abinci guda uku da matakin insulin insulin su:

1. tare da cikakken matakin AI. Wannan rukunin ya hada da burodi, madara, dankali, kayan dafaffen masana'antu, yoghurts, gami da kayan kwalliya;
2. tare da matsakaici mai tsayi (matsakaici). Wannan ya hada da kifaye iri iri da naman sa;
3. low AI. Waɗannan su ne ƙwai, granola, buckwheat da oatmeal.

Idan kun sani kuma ku tuna da glycemic index na ƙarancin abinci, to wannan zai taimaka wajen samar da abinci mai kyau na waɗancan mutanen da suke amfani da famfon. Wannan zai ba su damar yin daidai hango ko hasashen buƙatar insulin. Bugu da kari, yana da matukar muhimmanci a yi la’akari da yawan carbohydrates din ba, har ma da darajar su.

Haɗa kai, zamu iya faɗi cewa ma'anar yawan abinci a cikin mutum ba koyaushe za'a kira shi da alamar yawan insulin da yakamata don ƙaddamarwarsa da nauyin nauyin ƙwayar kansa ba. Wannan mahimmancin lura yana da matukar mahimmanci a aikace. Yana ba ku damar sarrafa ingantaccen insulin a cikin haɓakar ciwon sukari na kowane nau'in.

Bugu da kari, wadancan abincin da suke da daidaituwar abubuwan carbohydrate ba koyaushe suke haifar da daidaituwar daidaituwar haɓakar insulin ba. Misali, yanki na dankali ko taliya yana da kimanin carbohydrates 50, amma ma'anar glycemic na dankali ya ninka sau uku fiye da na taliya.

Maganar insulin da amsawar insulin shine yake taimakawa fahimtar kimar abinci. Yana da mahimmanci a lura cewa baza ku iya watsi da ƙirar glycemic ba. Mafi dacewa a rarraba abinci bisa ga tebur na insulin index a cikin waɗannan maganganun lokacin da ya cancanta don gudanar da gyaran halayen cin abinci a cikin waɗanda ke fama da ciwon sukari na 1.

A halin yanzu, akwai buƙatar ƙarin bincike game da wannan batun, amma ma'anar glycemic shine mafi ƙarancin cancanta don rarrabe samfurori da kuma hasashen yiwuwar ɗaukar kaya akan jikin.

Index da Tebur na Samfurin

Tebur don yiwuwar ƙayyade ma'aunin glycemic da insulin index na kayan abinci (1 a kowace 1 na 240 kcal)