A cikin ciwon sukari, yana da mahimmanci a san wane nau'in abinci ke haifar da karuwa a cikin sukarin jini.
Abubuwan abinci tare da babban glycemic index da abubuwa tare da ƙarancin GI an jera su a cikin allunan.
Game da lalacewar cututtukan fata, jerin nau'ikan abinci tare da dabi'un Gl daban-daban suna da amfani kuma sun dace don adanawa a cikin littafin rubutu tare da girke-girke.
Menene ma'anar glycemic index na samfurori
GI yana nuna adadin carbohydrates suna ɗauke da takamaiman suna kuma yadda yake tasiri sosai ga raunin rarraba makamashi a cikin jiki.
Mafi girman darajar Gl, yayin da yake yawan tattarawar glucose na jini ya tashi sama da hakan.
Ba daidaituwa ba ne cewa a cikin ciwon sukari mellitus ya zama dole don mafi yawan lokuta su sami nau'ikan abinci tare da ƙayyadaddun glycemic index da hadaddun carbohydrates, fiber, furotin, wanda ya sa tsarin rarraba makamashi ya yi tsawo, ƙimar glucose ba ta ƙetare da al'ada.
Ana auna GI akan sikelin na musamman, dabi'u sun kasance daga raka'a 0 zuwa 100. Farfesa na Kanada D. Jenkins ne ya kirkiro wannan dabarar. Kowane samfurin yana da takamaiman ƙididdigar ƙwayar glycemic, amma ya dogara da nau'in maganin zafi, girke-girke na tasa, ƙari na kayan lambu, alamu sun bambanta. Misali, GI na karamin karas shine 35, amma bayan dafa abinci, dabi'un suna ƙaruwa fiye da sau 2: har zuwa raka'a 85!
Matsayi na GI ya shafi:
- abun ciki na mai, fiber, furotin;
- nau'in maganin zafi na samfurori;
- ban da kayan lambu da dabbobin dabbobi.
Farfesa Jenkins ya samo: abinci tare da hadaddun carbohydrates suna da alamomin glycemic low, tare da masu sauki. Lokacin tattara abinci don sukari, yana da amfani la'akari da bayanan teburin GI don hana haɓakar haɓakar alamun glucose.
Idan ana batun samar da insulin, yakamata mutum yai amfani da sunaye wanda matakan Glsu ya wuce raka'a 70 Lokacin ƙirƙirar menu don masu ciwon sukari, sau da yawa ya zama dole a haɗa da abinci a cikin abincin da ke da hadaddun carbohydrates, fiber, sunadarai, da kifayen kayan lambu.
Me yasa ake la'akari dashi
Wani sabon nuna alama don kimanta samfuran ya ƙara ƙimar kuzari.
Masana ilimin abinci sun sami ƙarin dama don bayar da masu ciwon sukari iri-iri na abinci da aka yi daga abinci mai ƙima da tsaka-tsakin gl waɗanda aka ɗauka cewa ba za su iya amfani da su ba a yanayin karancin insulin.
Godiya ga lissafin GI, da sauri zaka iya fahimtar yadda ake shan wannan nau'in abinci idan aka kwatanta da glucose.
Idan Gl yakai 40, to sukari zai tashi zuwa 40%, raka'a 70 zuwa 70%, da sauransu.
Mutane da yawa suna tambaya idan akwai kurakurai a cikin teburin GI: abubuwa guda ɗaya suna da matakin Gl fiye da 100%. Wannan daidai ne: jiki yana ɗaukar wasu nau'ikan abinci maimakon glucose, Gl ya wuce raka'a 100. Farfesa Jenkins, bayan shekaru da yawa na bincike, an haɗa shi a wannan rukuni: hamburger, giya, farin burodi, soda mai dadi.
Kayayyaki - Lissafi
Duk nau'ikan abinci suna da ma'aunin glycemic nasu. Tare da ciwon sukari, kuna buƙatar sanin abin da za ku yi amfani da shi don kula da mafi kyawun matakan glucose na plasma.
M alamu:
- Lessarancin sau da yawa mutum yana samun abinci tare da babban matakin GI da kuma carbohydrates mai sauri, mafi kyau ga cututtukan fata. Da wuri, pies, Sweets za a iya cinyewa kawai a cikin ranakun hutu, a lokaci-lokaci, in ba haka ba yana da sauƙi don tsokanar hauhawar jini. Irin wannan yanayin zai haifar da buƙatar tsayayyen abincin, wanda ba shi da daɗi da kwanciyar hankali ga masu ciwon sukari fiye da abinci mai daidaitawa, yin la’akari da ƙimar Gl.
- Kullum ku ci abinci tare da babban GI, waɗanda ke da ƙanƙan rai a cikin carbohydrates: jiki da sauri yana rauni, bayan awa daya da rabi, kuna sake son cin abinci saboda rashin ƙarfi.
- Kyakkyawan zaɓi shine ƙananan GI (furotin mai girma da mai lafiya) da ƙananan adadin hadaddun carbohydrates. Mafi dacewa don abincin dare.
- Babban adadin takaddun carbohydrates mai rikitarwa da ƙananan matakin GI (kasancewar fiber a cikin samfurin). Babban zaɓi don aiki mai amfani na hankali.
- Yawancin hadaddun carbohydrates, furotin da GI har zuwa raka'a 50 sune mafi kyawun zaɓi, suna ba da satiety da cajin mai ƙarfi na dogon lokaci. Irin nau'in abinci mai dacewa don aiki na jiki, don kula da yanayin tsoka mai kyau.
Giarancin gi
Yana da amfani ga masu cutar siga don amfani:
- 'ya'yan itatuwa: apples of daban-daban iri, apricots (sabo), plums, nectarines;
- berries: raspberries, ja da baki currants, blackberries, buckthorn teku;
- Boiled crayfish;
- kayayyakin kiwo, tofu cuku;
- 'ya'yan itacen citrus: lemun tsami, innabi, tangerines, lemu;
- madara na mai kashi daban-daban;
- ganye: faski, cilantro, dill, letas - dusar kankara da letas, alayyafo;
- borsch mai cin ganyayyaki da miyar kabeji;
- kayan lambu: Peas, eggplant, tumatir, barkono mai dadi, karas (zai fi dacewa raw). Garancin GI a cikin kabeji na kowane iri, cucumbers, albasa, waken soya, eggplant, radish, bishiyar asparagus;
- tekun Kale;
- gyada da walnuts;
- apricots bushe, rumman;
- Boiled namomin kaza tare da kayan lambu mai miya.
Babban gi
Yana da mahimmanci a zubar da nau'ikan abinci:
- giya, abubuwan sha da ke tare da sukari, kayan marmari da launuka na roba;
- biscuit, halva, masara, waffles, sandunan cakulan;
- sukari
- burodin yisti farin, farin croutons, busassun kayan lambu, soyayyen kwano tare da kowane cika, da wuri, da wuri, taliya mai laushi alkama;
- kowane irin abinci mai sauri;
- kwakwalwan kwamfuta, soya, kwakwalwan kwamfuta;
- koko tare da ƙari da madara mai ɗaure;
- jam, jam, pastille, jam, marmalade tare da sukari;
- pizza, donuts, soyayyen croutons;
- semolina, garin shinkafa, farin shinkafa;
- taro mai dadi;
- narke da glazed curds;
- parsnip;
- kowane irin hatsi, dankalin turawa a kai tsaye daga jaka;
- cakulan, alewa, caramel;
- swede;
- gwangwani apricots.
Babban GI don abubuwa masu amfani da yawa. Suna buƙatar iyakataccen iyaka a cikin abincin, amfani da wani zaɓi na shiri, ko ci sabo.
Ana ba da izinin ƙaramin adadin abubuwan masu zuwa:
- kankana;
- Gwanin kabewa;
- jaket ɗin da aka dafa dankali;
- duhu cakulan
- inabi;
- Boyayyen masara;
- qwai, tururi omelet;
- gyada da aka dafa;
- yogurt 'ya'yan itace;
- leda;
- kvass;
- ruwan karas;
- mamalyga;
- tururi mai yanka daga naman sa, kifi ko naman alade;
- duk burodin hatsi.
Glycemic da insulin index
GI yana nuna alaƙa tsakanin cin abinci da hawa da sauka a cikin sukari na jini.
Manuniya na gl na wasu abinci sanannu ne, kuma an gudanar da bincike da yawa waɗanda ke ba likitoci damar ba da shawarar masu ciwon sukari ko wasu nau'ikan abinci.
Index ɗin insulin shine ƙarancin binciken da aka karance. AI yana nuna yawan haɓakar samar da insulin bayan cin abinci.
Wani mahimmancin hormone yana shafar matakai na rayuwa a cikin jiki, yana ƙaruwa izuwa ƙwayoyin sel. Tare da haɓaka ƙwayar insulin, ana canza ma'adinin carbohydrates zuwa mai mai.
Babban AI yana buƙatar iyakance waɗannan abubuwan akan menu don ciwon sukari. Yana da mahimmanci a mai da hankali ba kawai kan ƙimar insulin insulin ba, amma akan yawan abinci: yawan wuce gona da iri yana cutar da ƙwanƙwasawa da alamu na glucose fiye da 100 g na cookies ɗin da aka ci don karin kumallo.
Yadda ake amfani da ƙididdigar glycemic don ciwon sukari
Sanin dogaro da GI akan nau'ikan sarrafa kayan, tasirin mai, fiber, sunadarai, yana taimakawa ci tare da ciwon sukari ya bambanta, ba tare da ƙuntatawa masu kalori ba.
A mafi yawan lokuta, kayan lambu, berries, 'ya'yan itatuwa suna da ƙimar kuzari fiye da toasts, pies, jam, ice cream, kwakwalwan kwamfuta, crackers, amma wasu abubuwa za a iya cinye ba tare da nuna damuwa ga matakan sukari na jini ba.
Bayan karatun Farfesa Jenkins, an sake gyara samfura da yawa: cakulan duhu, taliya, (lalle daga durum alkama), shinkafa daji, burodin kabewa, tumatir na tumatir marasa ƙanshi, dankalin turawa mai dadi.
Yin amfani da teburi mai sauƙi ne: an nuna darajar Gl kusa da kowane abu. Kyakkyawan ma'ana - don nau'ikan da yawa akwai takamaiman mai nuna alama. Tare da jiyya na zafi daban-daban, ana nuna alamar glycemic akan wani layi daban: wannan yana sauƙaƙa samun hanyar dafa abinci da ya dace lokacin shirya menu. Misali, dankali: soyayyen, gasa, soyayyen, dafa shi a kwasfa kuma ba tare da shi ba, kwakwalwan kwamfuta.
GI a matakin 90-100 raka'a, babban adadin kuzari da kasancewar carbohydrates mai sauri abubuwa ne da ke tattare da abubuwan da ke haɓaka kaya a kan ƙwayar cutar da ta shafi.Don rage alamun Gl, yana da mahimmanci don samun ƙarin kayan lambu tare da sauran nau'ikan abinci, maye gurbin mai dabba da linzami, masara, man zaitun.
Masu ciwon sukari suna buƙatar amfani da ƙayyadaddun abubuwa na ƙasa da ƙasa: carbohydrates mai sauri yana ba da jin daɗin ji da gajeriyar jin zafi, kuma sukarin jini ya tashi.
Babban sashin abincin ya kamata ya zama ƙananan abinci na GI waɗanda ke ɗauke da fiber ko furotin. A cikin ciwon sukari, mai kayan lambu suna da amfani. Minimumarancin matakin zafi na samfuran yana da mahimmanci, in ya yiwu ga wani suna. Masu ciwon sukari suna buƙatar sanin ƙididdigar glycemic index daga cikin manyan nau'ikan abinci don hanzarta ƙirƙirar menu don rana da mako.
