MENENE MA'ANAR ABINCI GAME DA ABINCI DA ABIN DA YA SHAFE SHI

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Lokacin ƙirƙirar menu don masu ciwon sukari, duk wanda baya son samun karin fam ya kamata yayi la’akari ba kawai adadin kuzarin samfuran ba, har ma da sauran alamomi masu mahimmanci.

Masana ilimin abinci masu ba da shawara suna ba da shawara don karanta bayani game da menene ma'anar glycemic index.

Sanin dabi'un GI yana ba ku damar amfani da kullun cikin abinci mai kyau a cikin abincin, amfanin abin da ke da amfani ga jiki, yana kula da matakan insulin, baya cika abubuwan narkewa, kuma yana rage yiwuwar kiba.

Glycemic index: menene

Farfesa David Jenkins a cikin 1981 ya ba da shawarar cewa ya kamata masu haƙuri da ciwon sukari su zaɓi samfurori bisa sabon alamu. Indexididdigar glycemic ko Gl yana nuna adadin carbohydrates. Lowerananan darajar, mafi aminci sunan don abinci mai gina jiki a cikin ciwon sukari.

Muhimmin maki:

Gabatarwar sabon nuna alama ya canza menu don masu ciwon sukari: mutane sun sami damar samun daidaitaccen abinci, jerin abincin da aka yarda ya zama ya fi tsayi. Ya juya cewa wasu nau'in burodi (tare da burodi, hatsin rai, kabewa) sun kasance mafi aminci tare da rashi insulin fiye da glads curds, gwangwani apricots da alkama na shinkafa.
Ya isa a samu allunan tebur dake nuna GI na nau'ikan abinci iri iri don ware kayan abinci iri ɗaya. Samun mafi yawan adadin kuzari, gami da jita-jita daga hatsi, kayan kiwo, 'ya'yan itatuwa, kayan marmari akan menu yana rage tashin hankali da haushi wanda yawanci yakan faru a cikin masu ciwon sukari a kan asalin abubuwan da aka hana.
Ya juya cewa ba tare da cutar lahani ba, ayaba (60), duhu cakulan (22), koko tare da madara (40), da najasa ba tare da sukari ba (55) ana iya cinye su a iyakantaccen adadi. Karkashin carbohydrates mai santsi yana shan hankali a hankali, babu tsalle mai tsayi a cikin glucose.
Tebur na GI suna ba da damar masu ciwon sukari su hanzarta neman sunaye waɗanda ke buƙatar cire su daga menu. Misali, Manuniya na Gl ga giya - 110, farin burodi - 100, abubuwan sha da ke cike da ruwa - 89, burodin shinkafa - 85, soyayyen dafaffun fure tare da gyada mai cike da gishiri - 86-88.
Ga mutane da yawa da aka gano da ciwon sukari, shine gano cewa wasu abinci masu ƙoshin lafiya tare da adadin kuzari masu matsakaici da matsakaitan ƙwayar cuta. Abinda yakamata ayi Gaba daya watsi da waɗannan abubuwan - ba ƙima ba. Likitoci suna ba da shawara da a yi amfani da nau'ikan abinci, amma cikin iyakance. Gidajen mallakar wannan rukuni: GI yana 70, abarba - 65, hatsi alkama - 63, rutabaga - 99, dankali da aka dafa - 65.

Lokacin zabar nau'ikan abincin da ya dace, kuna buƙatar la'akari: carbohydrates "mai sauri" suna da kyau, suna haifar da tsalle mai tsayi a matakan glucose na jini.

Idan babu wani mummunan aiki a jiki, to akwai tarin yawaitar kuzari a cikin glycogen, ana yin sashin fatima marar amfani.

Bayan karɓar amfani, carbohydrates "jinkirin", ana kiyaye ma'aunin makamashi na dogon lokaci, ƙwanƙwasa ba ta fuskantar ƙarancin damuwa.

Abubuwan GI:

Sikelin ya ƙunshi ƙungiyoyi ɗari. Alamar sifili yana nuna rashi na carbohydrates a cikin samfurin, ƙimar adadin raka'a 100 shine glucose mai tsabta.
'Ya'yan itãcen marmari,' ya'yan itace da yawa, ganye mai ganye, da kayan lambu galibi suna da ƙananan matakan Gl. Masana ilimin abinci sun gano alamun 70 ko fiye da raka'a don abubuwan abinci mai kalori mai yawa: farin burodi, pancakes, pizza, jam tare da sukari, waffles, marmalade, semolina, kwakwalwan kwamfuta, soyayyen dankali.
GI dabi'u lamari ne masu canji.

Don tantance ma'anar glycemic index, glucose yana aiki a matsayin babban ɓangare.

Don fahimtar abin da matakan sukari na jini zai zama bayan sun sami 100 g na kayan da aka zaɓa, Dr. D. Jenkins sun ba da shawarar kwatanta dabi'u idan aka kwatanta da amfani da giram na guda ɗari na glucose.

Misali, sukarin jini ya kai kashi 45%, wanda ke nuna cewa matakin Gl yakai 45, idan 136%, to 136 da sauransu.

Don wasu abinci, ƙirar glycemic index ya wuce raka'a 100. Wannan ba kuskure bane: waɗannan nau'ikan abincin suna sha da ƙwazo fiye da glucose.

Abubuwan da ke Tasirin Glycemic Index of Products

Mahimmin mai nuna alama ya dogara da rinjayar abubuwa da yawa. A cikin samfurin iri ɗaya, dabi'un Gl na iya bambanta saboda nau'in maganin zafi.

Hakanan, alamun GI suna shafar:

Nau'in iri daban-daban da kayan lambu, 'ya'yan itatuwa, gurasa, hatsi, berries, sauran abubuwa. Misali, farin wake - 40, koren wake - 30, lima - raka'a 32, baƙar fata - 15, ja - 30. dankali mai laushi (dankalin turawa) - 50, nau'ikan talakawa a cikin nau'ikan jita-jita - daga 65 zuwa 95.
Hanyar shirya da nau'in maganin zafi na abinci. Lokacin yin tuƙi, ta yin amfani da kitsen dabbobi don soya, ƙirar glycemic ta tashi. Misali, dankali: soyayyen a cikin kwanon rufi da dama "fries" - GI shine 95, gasa - 98, Boiled - 70, a uniform - 65.
Matatar Fiber Duk yawan zarurrukan tsire-tsire, da ƙarancin samfurin yana shan shi, babu karuwa mai aiki a cikin ƙimar glucose. Misali, ayaba suna da ma'aunin glycemic na rukunin 60, amma babban adadin fiber yana rage raguwar rarraba makamashi a jiki. Wannan 'ya'yan itace mai karamin karfi a cikin adadi kaɗan za'a iya cinye shi ta hanyar masu ciwon sukari.
Sinadaran don bambancin daban-daban na tasa: GI ya bambanta a cikin nama tare da mai tsami na kirim mai tsami da tumatir, tare da kayan yaji da kayan lambu, tare da man kayan lambu da kitsen dabbobi.

Dalilin da ya sa kuna buƙatar sanin GI

Kafin daukar nauyin ma'aunin glycemic index, likitocin sun yi imanin cewa sakamakon tasirin carbohydrates, wanda bangare ne na nau'o'in abinci, kusan iri daya ne.

Wani sabon tsarin kula da kimantawa game da takamaiman maganin carbohydrates da aka ba likitoci damar haɗawa da sabbin kayayyaki a cikin abincin marasa lafiya da masu ciwon sukari na mellitus: ba za ku iya jin tsoron mummunan tasirin alamun alamun glucose na jini ba bayan cinye waɗannan abubuwan.

Game da matsalar ƙwayar ƙwayar cuta ta hanji, raguwar matakin insulin, yana da mahimmanci don sanin waɗanne nau'ikan abinci ke rage kaya akan jikin mai rauni, amma a lokaci guda, tabbatar da wadatar abinci da bitamin.

Godiya ga ma'anar GI a cikin abubuwa daban-daban, yana yiwuwa a kawar da daidaituwa a cikin abincin, wanda ya shafi mutuncin yanayi, ingancin rayuwa, rigakafi, da walwala gaba ɗaya. Hakanan yana da sauƙin zaɓar nau'in sarrafa abinci wanda ya dace, miya mai amfani don kayan lambu, hatsi da salads don rage aikin Gl.

Alamar Glycemic Product

Bayan bincike na shekaru, Farfesa Jenkins ya ƙaddara GI ga yawancin nau'ikan abinci, gami da nau'ikan iri. Hakanan an san su sune mahimmancin Gl don sunaye dangane da hanyar shirya.

Ga masu ciwon sukari, masu motsa jiki waɗanda suke so su rasa nauyi, duk wanda ke bin lafiyarsu, yana da amfani a sami tebur na samfuran glycemic index na samfurori a gida. Abu ne mai sauki ka iya yin menu dabam dabam tare da haɗa samfuran amfani da abinci mai gina jiki, idan ka san ba kawai abubuwan da ke cikin kalori da ƙimar abinci ba (fats, carbohydrates, bitamin, sunadarai, ma'adanai, fiber, da sauransu), amma har da dabi'un Gl waɗanda ke shafar matakin glucose a cikin jini.

Yawancin 'ya'yan itatuwa da kayan marmari suna da ƙarancin giba

Garancin GIs suna da:

kayan lambu: albasa, waken soya, kabeji, Peas, zucchini, lentil, karas mai amfani. Sauran suna: barkono, bawo, eggplant, radish, turnip, tumatir, cucumbers;
'ya'yan itatuwa da berries: ceri plum, plum, blackberry, currant, rumman, innabi. Garancin GI a cikin sababbin apricots, lemons, apples, nectarines, raspberries;
ganye: letas, dill, faski, alayyafo, letas;
namomin kaza, ruwan teku, walnuts, gyada.

Babban GI suna da:

muffin, farin burodi, soyayyen dabino, croutons, granola tare da raisins da kwayoyi, taliya irin ta alkama, dawain kirim, dafaffen kare;
madara mai ɗanɗano da kirim tare da sukari, cuku mai tsami;
abinci mai sauri, alal misali, hamburger - 103, popcorn - Gl shine 85;
farin shinkafa da samfurin nan take daga jakunkuna, gero, alkama da kayan kwalliyar kwalliyar semolina;
alewa, waffles, biski, sukari, Snickers, Mars da sauran nau'ikan sandunan cakulan. Masu ciwon sukari kada su ci kayan ɓoye, ice cream, halva, kwakwalwar 'ya'yan itace a cikin sukari, kwanduna, yashi, alkama;
peach na gwangwani da apricots, kankana, raisins, beets, karas da aka dafa, masara mai gwangwani, kabewa;
dankali. Smallestaramin GI a cikin dankalin turawa mai daɗi, mafi girma - a cikin soyayyen, gasa, kwakwalwan kwamfuta, faranti;
giya, giya mai sha kamar Coca-Cola, Sprite, Fanta;
koko tare da sukari da madara mai kwalliya, abubuwan shan giya mai cike da giya.

Soda mai daɗi, abinci mai sauri, kayan lemo, giya, cakulan, cakulan madara ba kawai kalori-ƙima ba ne kuma ba shi da amfani sosai ga jiki, har ma suna ɗauke da carbohydrates “mai sauri”. Babban GI na ire-iren waɗannan samfuran suna ɗaya daga cikin wuraren da ke bayanin dakatar da amfani da abubuwan da aka lissafa.

Sweets suna da babban gi

Wajibi ne a yi nazarin teburin a hankali don kada a keɓance mai kalori, amma samfurori masu mahimmanci, alal misali, cakulan duhu daga abincin: GI shine 22, taliya da aka yi daga durum alkama shine 50.

Abincin da ke da babban GI yana haɓaka sukari na jini, tare da ƙarancin daraja, sakamakon tasirin carbohydrates a zahiri ba ya shafar cututtukan fata da sauran gabobin.

A cikin ciwon sukari na mellitus, yana da mahimmanci a san menene ma'anar glycemic, da kuma yadda ake tsara menu daidai bisa ƙimar GI a cikin abinci daban-daban.

A farkon rana, zaku iya samun abinci matsakaici tare da matsakaitan girma na Gl, da yamma ƙimar ya kamata ta ragu.

Yana da amfani ku ci 'ya'yan itace sabo, berries da kayan marmari, tabbata an cinye isnadin furotin, mai kayan lambu.

Duk tambayoyin da suka shafi abinci mai gina jiki a cikin sukari ya kamata a fayyace su ta hanyar endocrinologist da masanin abinci mai gina jiki. Wajibi ne a ziyarci likitoci lokaci-lokaci, a lura da yanayin lafiya, a dauki gwaji domin sanin sukarin jini.