Fitar da samfurin Glycemic (GI) - tebur don masu ciwon sukari kuma ba kawai

Sanin yadda ake samun abinci a jikin dan Adam na iya taimaka sosai wajen rage matsalolin lafiya. Don tantance yawan adadin kuzarin carbohydrates da canzawar su zuwa glucose, an gabatar da mai nuna alama kamar glycemic index na samfuran. Wannan wani nau'in kimar abinci ne ta hanyar tasirinsu akan sukari jini. Wanene ke buƙatar wannan ilimin? Da farko dai, ga mutanen da ke fama da cutar sankara, ciwon suga, ciwon hanji da kuma babban hadarin wadannan cututtukan.

Bayanai game da abubuwan da ke cikin kalori na abinci da abubuwan da ke tattare da shi na carbohydrate bai isa ba don hango ko nawa sukari zai hau bayan cin abinci. Sabili da haka, an tattara tsarin abinci na warkewa, gami da kan bayanai game da abubuwan da ake amfani da su na glycemic indices (GI).

Menene ma'anar glycemic index

A baya an yi tunanin cewa abinci tare da adadin carbohydrates suna da sakamako iri ɗaya kan haɓakar sukari na jini. Karatun karatu na dogon lokaci Shaidar wannan imani. Sannan an gabatar da mai nuna alama wanda ke nuna yanayin ƙimar ƙwayar carbohydrate da ci gaban glycemia yayin narkewar samfurin a cikin narkewa. Sun kira shi glycemic index.

Ciwon sukari da hauhawar jini zai zama abin da ya wuce

• Normalization na sukari -95%
• Cirewa kan jijiyoyin mara wuya - 70%
• Cire zuciyar mai karfin zuciya -90%
• Rabu da cutar hawan jini - 92%
• Increasearuwar kuzarin rana, inganta bacci da dare -97%

Increasearuwar sukarin jini bayan cin abinci ya dogara da nau'in carbohydrates da ke gudana a ciki. Monosaccharides yana tunawa da sauri, polysaccharides yana buƙatar lokaci mai yawa. Babban tushen samar da makamashi a jikin mutum shine glucose. Abu ne mai sauki a cikin carbohydrate, monosaccharide, wato, ya kunshi kwaya daya. Akwai sauran monosaccharides - fructose da galactose. Dukkansu suna da dandano mai daɗin faɗi. Yawancin fructose da galactose daga baya sun zama glucose ta wata hanya, wani sashi na hanji, wani bangare a cikin hanta. Sakamakon haka, glucose ya shiga cikin jini sau goma fiye da sauran monosaccharides. Idan suna magana game da sukarin jini, suna nufin shi.

Dukkanin sauran carbohydrates daga abinci suma sun lalace cikin monosaccharides kafin su shiga cikin jini. Glucose a ƙarshe zai zama carbohydrates daga cake, kuma daga porridge, da kabeji. Adadin narkewar ya dogara da nau'in saccharides. Kwayar narkewa ba ta iya jimre wa wasu, alal misali, tare da fiber, sabili da haka, haɓakar sukari na jini ba ya faruwa tare da amfani.

Dukkanin marasa lafiya da ke dauke da cutar sankara sun san cewa abinci mai daɗi yana shafan sukari jini fiye da kabeji iri ɗaya. Lyididdigar ƙwayar glycemic tana ba ku damar bayyana wannan sakamako kamar lamba. An dauki glucose a matsayin tushen karuwar cutar glycemia; an sanya GI din shi a matsayin 100. Idan mutum ya sha maganin narkewar abinci ba tare da matsala da narkewar abinci ba, zai sha da sauri ya shiga cikin jini. Glycemia wanda duk sauran abinci ke haifar dashi idan aka kwatanta shi da glucose. Abincin da ke da ƙananan carbohydrates, kamar nama, ya sami mafi ƙasƙanci na 0. Yawancin abincin da suka rage sun kasance tsakanin 0 da 100, kuma kaɗan daga cikinsu ne suka ƙara yawan sukarin jini. Misali, syrup masara da kwanan wata.

Abin da ke faruwa GI da ma'auni

Don haka, mun gano cewa ƙididdigar glycemic index alama ce mai nuna halin ɗabi'a. Babu ƙarancin sharadi shine rarrabuwar GI cikin rukuni. Mafi sau da yawa, rarrabuwa da WHO da Diungiyar Ciwon Ciwon Turai ke amfani da shi:

• low ≤ 55,
• matsakaita 55 <GI <70,
• babba ≥ 70.

Abin da masana ilimin abinci suka ce game da GI

Wasu masana ilimin abinci suna ɗaukar wannan rarrabuwa a siyasance daidai, la'akari da abubuwan masana'antar abinci, ba masu ciwon sukari ba. Mafi yawan kayayyakin abinci da masana'antu ke samarwa suna da alamomin da ya fi girma 50. Saboda haka, idan kun tsara abubuwan binciken bisa ga ilimin halittar narkewar mutum, duk za su kasance a rukunin karshe, wanda aka haramta wa masu ciwon sukari. A ra'ayinsu, matsakaitan glycemic indices ya kamata ya kasance cikin kewayon daga raka'a 35 zuwa 50, wato, ya kamata a ɗauki GI> 50 duka, kuma ya kamata a cire irin waɗannan samfuran gaba ɗaya idan akwai masu ciwon suga.

Ta hanyar ƙididdigar glycemic index, mutum zai iya kwatanta yadda adadin adadin carbohydrates daga samfura biyu zai iya haɓaka sukarin jini. Mun san cewa carbohydrates a cikin cucumbers da black currants sun rushe kuma sun shiga cikin jini kwatankwacin daidai wannan adadin, GI ɗinsu ya yi ƙasa, daidai yake da raka'a 15. Shin wannan yana nufin cewa 100 g of cucumbers da currant da aka ci suna haifar da cutar guda? A'a, ba shi bane Indexididdigar ƙwayar glycemic ba ta ba da ra'ayin adadin carbohydrates a cikin samfurin ba.

Don ku iya kwatanta samfuran masu nauyin iri ɗaya, yi amfani da alamar nuna kamar nauyin glycemic. An ƙididdige shi azaman samfurin rabon carbohydrates a cikin 1 gram da GI.

1. A cikin 100 g na cucumbers, 2.5 g na carbohydrates. GN na cucumbers = 2.5 / 100 * 15 = 0.38.
2. 100 g na strawberries 7,7 g na carbohydrates. Strawberry GN = 7.7 / 100 * 15 = 1.16.

Don haka, strawberries zai haɓaka sukari fiye da adadin cucumbers.

Ana lissafta nauyin glycemic kowace rana:

• GN <80 - mara nauyi;
• 80 ≤ GN ≤ 120 - matsakaicin matakin;
• GN> 120 - babban kaya.

Ana ba da shawarar mutane masu lafiya don bin madaidaicin matakin nauyin glycemic, akasari su ci abinci tare da ƙarancin matsakaici da matsakaici. Marasa lafiya marasa amfani da insulin-da ke fama da ciwon sukari mellitus ana ba da shawarar low GN saboda cikakkiyar wariyar abinci tare da babban GI da ƙuntatawa abinci tare da matsakaicin GI.

Me yasa yana da mahimmanci ga masu ciwon sukari su san samfuran GI

Ga masu ciwon sukari masu kamuwa da cuta ta 1, samfuran da ke da babban GI ba a hana su ba idan mai haƙuri yana kan tsarin kula da lafiyar insulin. Shirye-shiryen insulin na zamani na zamani yana ba ku damar zaɓin kashi da lokacin gudanar da homonin don biyan kuɗin da sauri cikin sukari. Idan mai haƙuri yana gudanar da insulin ta hanyar gargajiya, ba zai iya samun ingantaccen sukari na al'ada ba ko yana da juriya na insulin, yana iyakantuwa ta hanyar ma'anar glycemic, samfuran kawai tare da ƙarancin matsakaici da matsakaici.

Ciwon sukari na 2 ya fi wahala; an dakatar da marasa lafiya da ke da babban GI gaba daya. Ana yarda da zartar da kayan sawa ne kawai a game da cutar cikakke akan cutar, har ma a cikin adadin alama.

Dalilai na haramta abinci tare da babban glycemic index:

1. A halin yanzu babu magunguna masu rage sukari tare da irin wannan mai sauri, don haka za a ɗaga sukari na jini zuwa wani lokaci, wanda ke nufin rikice-rikice za su haɓaka cikin sauri.
2. Saurin ci a cikin glucose yana haifar da haɗin jiki guda daya na insulin. Tare da yawanci sukari mai narkewa da insulin, juriya na insulin yana girma - babban dalilin sanadin ciwon sukari na 2.
3. Tare da insulin na yau da kullun, fashewar kitsen mai a jikin mutum ya tsaya, duk carbohydrates marasa amfani ana ajiye su cikin kitse mai ƙanshi. Sabili da haka, marasa lafiya ba zasu iya rasa nauyi ba, amma a hankali suna samun nauyi sosai.
4. Marasa lafiya waɗanda suka fi son abinci tare da babban GI suna so su ci sau da yawa. Excessaya daga cikin abubuwan insulin guda ɗaya suna haifar da jin yunwar.

Teburin Samfuran GI

Don sanin wane ƙungiyar wannan samfurin yake, yana da dacewa don amfani da tebur wanda kowane nau'in abinci ke haɗuwa ta hanyar girman ciwan glycemia bayan cin su. A saman tebur sune abinci mafi amfani daga wannan ra'ayi, a ƙasa akwai waɗanda zasu haifar da matsakaicin hauhawar sukari.

Dukkanin alkalumma kwatankwacinsu ne. An ƙaddara su ta hanyar gwaji: sun ba wa masu sa kai 50 g na glucose, suna sarrafa sukarin su na tsawon awanni 3, kuma an ƙididdige matsakaiciyar darajar gungun mutane. Sannan masu ba da agaji sun karɓi wani samfurin tare da adadin adadin carbohydrates, kuma ana maimaita ma'aunin.

Bayanan da aka samo bazai nuna daidai canji na sukari a cikin jininka ba, tunda ƙididdigar glycemic index ta dogara ne akan abubuwan samfura da kuma halayen narkewar abinci. Kuskuren zai iya kaiwa 25%. Idan kun lura cewa lokacin da ɗayan samfuran ke cinyewa, glycemia ke haɓaka da sauri daga ɗayan a layin guda, matsar da shi fewan matsayi a ƙasa. Sakamakon haka, zaku sami tebur ma'anar glycemic wanda ke yin la'akari da yanayin halayen ku na mutum.

Garancin Glycemic Index Foods

Abubuwan sunadarai da kitsen suna da ƙarancin carbohydrates (0-0.3 g), saboda haka jigon glycemic ɗin su ba komai bane. Mai nuna alama mara ƙaranci a kusan dukkanin kayan lambu, kayan legumes, ƙwayaye da tsaba, da wasu fruitsan .an itace. GI ba wata hanya ba da ke da alaƙa da abun cikin kalori, don haka lokacin ƙirƙirar menu don asarar nauyi, kuna buƙatar la'akari da wannan sigogi.

Dukkanin nau'ikan kayan kiwo suna haɗuwa a cikin ƙungiyar lafiya. Ga talakawa, tabbas wannan abinci ne mai lafiya, amma tare da ciwon sukari, dole ne a yarda da amfaninsu tare da likita. Gaskiyar ita ce glycemic da insulin index bazai daidaita ba. Ta hanyar ilimin halittar jiki, madara samfuri ne ga yara masu rayuwa wadanda ke buƙatar insulin wuce haddi don yayi saurin girma. Duk da karancin GI, yana haifar da karuwar sakin hormone. Tare da tsayayyawar insulin mai ƙarfi, lokacin da ƙwayar ƙwayar ƙwayar cuta ta yi aiki don lalacewa, an hana kayayyakin kiwo.

A cikin ciwon sukari na mellitus, jerin samfuran masu zuwa ya kamata su zama tushen menu:

Kayan Glycemic Index

Abinci tare da GI mai matsakaici a cikin masu ciwon sukari an yarda dashi idan ba ya tsokani cutar glycemia ba. Za'a iya dakatar da samfuran daga wannan rukunin don tsananin juriya na insulin, da ciwon sukari mai tsauri, da rikitarwa masu yawa.

Duk ruwan 'ya'yan itace da aka jera a ƙasa ana matse su. Ruwan ciki daga kunshe-kunshe na iya ƙunsar sukari da ke ɓoye kuma yana da tasiri mai ƙarfi akan glycemia, don haka amfani da su ya kamata ya sarrafa ta hanyar glucometer.

Manyan samfuran Manyan Glycemic Index

Gara yawan GI kusan koyaushe ne daban-daban kuma mai girma a cikin adadin kuzari. Kowane kalori wanda tsokoki ba su cinye shi nan da nan yana zuwa mai. Ga mutane masu lafiya, waɗannan samfuran suna da kyau kafin horo don cika jiki da makamashi. Ga marasa lafiya da masu ciwon sukari, zai fi kyau a ware wannan jerin samfuran daga abincinku:

Abinda zai iya shafar samfuran gi

Lyididdigar glycemic ba tazara ba ce. Haka kuma, zamu iya tasiri da shi, ta haka zamu rage sukarin jini.

Hanyoyi don rage GI don ingantaccen sarrafa ciwon sukari:

1. Ku ci 'ya'yan itãcen marmari. Yawan carbohydrates a cikin su iri daya ne, amma kasancewarsu dan kadan ne.
2. Zaɓi ɗan hatsi kaɗan. Mafi ƙasƙanci glycemic index yana cikin duka oatmeal, zai zama dan kadan mafi girma a cikin oatmeal, kuma mafi girma a hatsi don dafa abinci da sauri. Hanya mafi kyau da za a dafa garin tafarnuwa ita ce a zuba ruwan zãfi, a cakuda kuma a bar dare.
3. Abincin da ke cikin sitaci yana karɓuwa a hankali yayin sanyi. Sabili da haka, salatin tare da taliya ko karamin dankali ya fi waɗannan samfuran idan sun yi zafi.
4. Sanya furotin da mai a kowane abinci. Suna rage jinkirin shan carbohydrates.
5. Cook kasa. A cikin taliya al dente, bayanin ma'anar glycemic shine maki 20 kasa da wanda aka dafa sosai.
6. Bayar da fifiko ga taliya na bakin ciki ko tare da ramuka. Saboda yanayin fasahar, GI dinsu ya ɗan ragu kaɗan.
7. Yi ƙoƙarin adana fiber kamar yadda zai yiwu a abinci: kada ku murƙushe samfura da ƙarfi, kada ku goge fata daga kayan lambu da 'ya'yan itatuwa.
8. Kafin cin abinci, daskare burodi ko kuma yin ɓarna a ciki, don haka wadatar da carbohydrates zai ragu.
9. Zabi nau'in shinkafa mai tsayi, musamman launin ruwan kasa. Gididdigar su na glycemic kodayaushe ƙananan ƙananan na farin hatsi ne.
10. Dankali ba shi da lafiya fiye da matasa masu fata. Bayan balaga, GI yana girma a ciki.

Onari akan batun abinci mai gina jiki:

• abinci "tebur 5" - yadda zai iya taimakawa, dokokin abinci da abinci na yau da kullun.
• za a iya rage yawan sukari na jini ba kawai a likitanci ba, har ma da taimakon wasu samfurori.