Glycemic index nauyi asara: jigon abinci, isar wucewa da girke-girke masu amfani

Abincin glycemic index, menu wanda zamu tattauna a yau, ana amfani dashi don sarrafa matakan sukari na jini.

Hakan yana haifar da taƙaitawa game da amfani da kayan abinci, wanda ke da wadataccen kudurin wannan kundin.

Jadawalin menu na mako-mako low ɗaya daga cikin mafi sauki kuma ana buƙata. Tare da shi, kuna iya faɗi ban kwana ga masu kiba. Don yin wannan, ya isa kawai kafa wasu ƙa'idodi a cikin abincinku game da abinci tare da babban GI.

Asalin irin wannan abincin shine kamar haka: ya zama dole a maye gurbin carbohydrates mai sauƙi tare da waɗanda ke da rikitarwa, tunda tsoffin suna ɗaukar hanzari kuma sun juya cikin adon mai. Bugu da kari, sakamakon wannan, karuwa ga yawan sukarin jini yana faruwa. A sakamakon haka, digo cikin matakinsa an lura da ɗan lokaci kaɗan, wanda ke haifar da ci da ba a sarrafawa.

Amma game da carbohydrates masu rikitarwa, tushen aikin su ya zama daban-daban: suna jan hankali sosai, suna daidaita jiki tsawon lokaci kuma ba sa tsokanar sukari. Saboda waɗannan dalilai ne aka kirkiro wannan misalin abinci mai gina jiki ga mutanen da ke da nakasa na endocrine. Sabili da haka, girke-girke na jita-jita tare da ƙarancin glycemic index da ƙarancin adadin kuzari sun shahara sosai tsakanin masu ciwon sukari da waɗanda suke so su rasa nauyi.

Mahimmin abinci

Farfesa David Jenkins ya daɗe yana nazarin yadda abinci mai narkewa a cikin jiki ya shafi jikin masu ciwon sukari.

Yayinda ya juya, ba kawai dadi ba, har ma da abinci mai wadatar sitaci (fari shinkafa, taliya, buns, dankali) suna haɓaka matakan sukari na jini.

Daga baya, ya gabatar da dabi'un glycemic indices of abinci iri daban-daban, wanda ya ba da sabon karatu. Kamar yadda kuka sani, ƙididdigar glycemic index (ƙimar GI) tana nuna yadda ake tafiyar da sinadarin carbohydrates cikin sauri, da kuma yadda ake gyaran taro na sukari lokacin da aka lalata ɗaya ko wani samfurin.

Lokacin da sauri canza abinci zuwa glucose yana faruwa, mafi girma da GI. A cikin wannan abu, daidai yake da 100. Yana da girma sosai a gari (kusan 70), sitaci da abinci mai daɗi. Amma mafi ƙasƙanci ga wasu 'ya'yan itatuwa da kayan marmari marasa tushe.Idan GI ya cika shekaru 70, to, saurin tara glucose da kuma ƙwayar ƙwayar ganyayyaki (insulin) yana faruwa a cikin jinin mutum.

Babban maƙasudin ƙarshen shine kamar haka: koyarwar glucose. Zai iya aika mata bisa "aikin gaggawa" (idan mai haƙuri ya kasance yana motsa jiki a cikin motsa jiki kuma yana buƙatar mai) ko ya canza shi zuwa kitse na jiki (idan mai haƙuri yana aiki a ofis kuma ya jagoranci yanayin hanawa).

Yanayi na biyu yanada wasu lokuta mara dadi. Da farko dai, mutum ya fara yin saurin wuce gona da iri, sannan kuma an lura da gajiya kuma, sakamakon hakan, yakan zama mai ji haushi, saboda sannu a hankali jikin mutum ya daina “lura” glucose da “saurare” zuwa insulin.

Daga baya, mai haƙuri yana fuskantar bayyanar cututtukan zuciya da sauran rikitarwa na ciwon sukari. Don haka, yawan wucewar tsoka da glucose a cikin jini ya fara cutar da dukkanin gabobin ciki.

Amfana

Idan zamuyi magana game da irin wannan abu a matsayin abinci ta hanyar glycemic index, menu na mako don haka an tattara ta hanyar amfani da teburin kayayyakin GI.

Kayan girke-girke masu dacewa don jita-jita tare da ƙarancin glycemic index don asarar nauyi akan menu yana taimaka wajan cire ƙarin fam, hanawa har ma da warkar da ciwon sukari.

Kamar yadda kuka sani, mahimman makamashi suna shimfiɗawa da sauri ta jiki saboda abinci tare da babban GI. Sakamakon fiber, ƙimar samfuran da ke da ƙarancin abu ko GI na faruwa a hankali.

Abubuwan da ke cikin sukari a cikin jini zai kasance koyaushe ya zama daidai ga masu son shaye-shaye, waɗanda suke sanya kullun da yawa na sukari mai ladabi a cikin shayi, suna cin abinci a kai a kai da kuma 'ya'yan itatuwa. A wannan halin, matakin insulin koyaushe zai zama mai rauni sosai, kuma za a lura da matsala na rayuwa nan gaba kadan.

Glycemic index abinci mai gina jiki - inda za a fara?

GI shine adadin wanda matakan glucose ke tashi bayan cin abincin da ke dauke da carbohydrates.

Wadancan mutanen da suke so su rasa nauyi ba tare da bin tsayayyen abincin ba ya kamata su fahimci kansu da wannan ka'idodin abinci mai gina jiki.

Mutane kalilan ne suka san cewa tare da kiyayewa, mutum zai iya cin gurasar “daidai”, da cakulan. Hakanan, nauyin zai kara raguwa da sauri.

Abincin da ke da alaƙar glycemic index sun haɗa da: kayan burodi na gari alkama, dankali talakawa, shinkafa mai tsabta, soda mai daɗi, wasu nau'ikan 'ya'yan itatuwa. Amma samfuran da ke da ƙarancin kuɗi sun haɗa da burodin burodi, shinkafa launin ruwan kasa, kabeji, mai daɗi da 'ya'yan itatuwa da kayan marmari a cikin rukuninsu.

Abubuwanda ke Tasirin GI

Don isa ga tantance daidai gwargwado na glycemic index na wani samfurin, dole ne a la'akari da abubuwa da yawa, tun da nau'in sugars (mai sauƙi ko hadaddun), tsarin sinadarai na carbohydrates, abubuwan da ke cikin fiber na abinci a cikin abinci suna shafar hanzarin narkewar abinci kuma, gwargwadon haka, matakin karuwar glucose a cikin jini lipids, sunadarai, kazalika da digiri, zazzabi, nau'in da lokacin maganin zafi.

Mai zuwa jerin abubuwan da ke da babban tasiri ga matakin GI na wasu kayayyaki:

1. nau'in albarkatun kasa, yanayin namo ko kerawa, kuma dangane da kayan lambu da 'ya'yan itatuwa, yanayin balaga. Misali, farin shinkafa zagaye yana da babban GI - 71. Amma ana iya maye gurbin shi da wata ƙabila mai amfani da ake kira basmati tare da nuna alama na 55. Balaga, musamman 'ya'yan itatuwa da berries, yana da mahimmancin gaske: saboda haka, GI na ayaba mai cikakke ya fi unripe ;
2. kitse mai kitse. Suna fadakar da abinci daga ciki, hakan zai kara lokacin da yake narkewa. Fyatsan Faransa da aka yi daga kayan abinci mai daskarewa suna da ƙananan GI fiye da irin kwano mai kama da aka yi da sabbin kayan abinci;
3. furotin. Abincin da aka ƙoshi tare da wannan abu yana da tasirin gaske akan ɓoyewar jijiyoyin jijiyoyin cikin jijiyoyin. Wannan yana taimakawa ƙananan glycemia;
4. carbohydrates. Sauƙin sugars na iya ƙara yawan glucose na jini. GI mai ladabi shine kusan 70;
5. digiri na aiki. Nika, matse ruwan 'ya'yan itace, da sauran takunkumai na iya rusa granules sitaci. Wannan shi ne abin da ke taimakawa abinci narkewa cikin sauri. A sakamakon haka, GI na abinci yana ƙaruwa. Misalin abinci wanda yake fuskantar hadaddun kayan sarrafawa shine farin gurasa. A ciki, sitaci ya kusan zama "gelled", don haka kusan dukkanin abubuwan narkewa ne. Amma mahadi na carbohydrate daga taliya da aka dafa daidai yana da tsari mai yawa, wanda ke taimakawa rage enzymatic hydrolysis sitaci, wanda, gwargwadon haka, ba a sauƙaƙe narkewa ba. Ko da sauya fasalin samfurin yana da tasiri akan GI. Dankali da aka dafa da dankalin turawa a cikin yanka ta yi alfahari da ƙaramin abu fiye da dankali da aka yanke. Tuffa a jikinta gaba daya yana da koshin lafiya fiye da ruwan 'ya'yan itace;
6. zafi magani. Zazzabi, lokacin aiki, da sauran dalilai suna da ikon canza GI na farko. Kamar yadda kuka sani, farin shinkafa mai laushi wanda aka dafa shi zuwa yanayin tafasasshen shinkafa yana samun 90 maimakon ma'anar 70. A lokacin dafa abinci, ruwa da dumin yanayi suna tsokanar sitaci da juyawarsa zuwa wani nau'in jelly-like, wanda a sauƙaƙe yake ginuwa ƙarƙashin ikon narkewar narkewar abinci kuma ana sarrafa shi nan take;
7. gaban zare. Tasiri a cikin bayanan da ake tambaya ya dogara da nau'ikansa: ƙwayoyin ruwa mai narkewa yana ƙara ɗanɗano abinci na narkewa, wanda ke rage jinkirin motsi tare da narkewa mai narkewa kuma yana hana tasiri enzymes na ciki. Saboda haka, assimilation din shima ya shimfida tsawon lokaci. Tunda wannan abun yana da karancin darajar GI, mara nauyi matakin jini bai tashi da sauri ba.

Abincin abinci

Samfuran samfuri tare da ƙarancin bayanin ma'anar glycemic index don rasa nauyi na rana ɗaya:

• karin kumallo na farko: kayan kwalliya, toasts biyu daga hatsin rai tare da cuku, shayi ba tare da sukari ba;
• karin kumallo na biyu: lemu mai zaki;
• abincin rana: kayan miya;
• abincin rana gilashin kefir;
• abincin dare: dafaffen kayan lambu waɗanda aka dafa tare da man sunflower.

Recipes

Yi la'akari da girke-girke shahararrun shahararrun abincin abincin glycemic index.

Chicken tare da namomin kaza:

• fillet din kaza;
• albasa;
• man sunflower;
• namomin kaza.

Ya kamata a sanya fillet da albasarta a cikin kwanon rufi kuma a soya da mai.

Na gaba, ƙara namomin kaza, gishiri da barkono. Bayan haka, taro yana cika da ruwa kuma ya stewed na minti 20.

Kayan lambu Salatin:

• letas;
• Tumatir
• cucumbers
• ganye.

Da farko kuna buƙatar yankan salatin, tumatir, cucumbers da faski. Duk wannan an gauraye, mai da man zaitun da mustard miya.

Nasiha

Nazarin abinci na Glycemic index yana da girma sosai. Dangane da sake dubawa game da masu ciwon sukari da rasa nauyi, irin wannan abincin ba shi da tasiri kawai, har ma yana da tasirin gaske kan lafiya.

Bidiyo masu alaƙa

Menene ƙididdigar glycemic don rasa nauyi? Menene karancin abincin glycemic index? Menu na mako - yadda ake yin? Amsoshin a cikin bidiyon:

Indexididdigar glycemic da nauyi asara suna da haɗin haɗi mai ƙarfi. Daga wannan labarin, zamu iya yanke shawara cewa ƙananan samfuran da aka sarrafa, ƙananan ƙananan GI ɗin su. Abincin iri ɗaya yana iya samun ma'auni daban-daban dangane da matakin aiki. Indexididdigar glycemic don asarar nauyi yana taka muhimmiyar rawa, amma kuna buƙatar kula da kitsen mai a cikin abinci, wanda dole ne ya zama mai ƙasa.