Abincin da ke dauke da carbohydrates yana haɓaka matakan glucose na jini. An gudanar da cikakken bincike game da wannan tsari a jami'ar Kanada. A sakamakon haka, masana kimiyya sun gabatar da manufar glycemic index (GI), wanda ke nuna yadda sukari zai karu bayan cin samfurin. Teburin da yake gudana suna aiki azaman Jagorar jagora ga kwararru da kuma mai haƙuri tare da ciwon sukari don manufar daidaituwa, abinci iri-iri na abinci mai gina jiki. Shin kwatancen glycemic index na taliya na alkum alkama ya banbanta da sauran nau'ikan kayayyakin gari? Yaya ake amfani da samfurin da kukafi so don rage haɓakar sukari na jini?
Alamar Glycemic na taliya
Carbohydrates ta hanyoyi daban-daban (nan take, cikin sauri, sannu a hankali) yana shafar abubuwan glucose a cikin jiki. Bayani mai inganci game da aiki da abubuwan kwayar halitta bai isa ba. Relativeimar da aka ƙididdige kowane abinci shine glucose mai tsabta, GI nata 100. A matsayin bayanin adadi, an sanya adadi ga kowane samfurin a cikin tebur. Don haka, burodin da aka yi daga gari mai hatsin rai, hatsi (oatmeal, buckwheat), ruwan 'ya'yan itace na zahiri, ƙanƙan kankara zai ƙara rabin matakin sukari na jini fiye da glucose da kanta. Alkalumman su 50 ne.
Bayanan GI na samfuran iri ɗaya a cikin tebura daban-daban na iya bambanta dan kadan daga juna. Wannan saboda amincin tushen da ake amfani dashi. Abincin gari ko kayan lambu na sitaci (farin burodi, dankali mai masara) zai haɓaka sukari na jini ƙasa da ƙima (halva, cake). Za'a iya raba abinci zuwa rukuni biyu. Don farkon su, hanyar shirya su yana da mahimmanci (inabi - raisins). Na biyu - takamaiman ma'aunin abinci (burodin fari ko fari).
Don haka, GI na cikakke karas shine 35, mashed dankali daga kayan lambu da aka dafa guda ɗaya suna da ma'anar 85. Tebur da ke nuna jihar abincin da aka kimanta ya cancanci dogara: taliya da aka dafa, dankalin soyayyen dankali. Abubuwan samfurori tare da GI na ƙasa da 15 (cucumbers, zucchini, eggplant, kabewa, namomin kaza, kabeji) ba sa ƙara yawan sukarin jini a kowane fanni.
Shin zai yiwu a ƙayyade ma'aunin glycemic index da kanka?
Halin dangi na GI ya bayyana sarai bayan hanya don ƙayyade shi. Yana da kyau a gudanar da gwaje-gwaje ga marasa lafiya waɗanda ke cikin matakan cutar da ta saba biya. Matakan masu ciwon sukari suna gyara matsayin farko (na farko) matakin matakin sukari na jini. Tsarin hanya (Na 1) an shirya shi da farko akan zane akan jigon abin da ya dogara da canjin canjin matakin sukari akan lokaci.
Mai haƙuri ya ci 50 g na gllu mai tsabta (babu zuma, fructose ko wasu masu zaƙi). Abincin abinci na yau da kullun da aka bayar da sukari, bisa ga ƙididdigar daban-daban, yana da GI na 60-75. Tushen zuma - daga 90 da sama. Haka kuma, bazai iya zama darajar da babu tabbas ba. Samfurin kudan zuma wata hanya ce mai hade da glucose da fructose, GI din na karshen shine kusan 20. An yarda dashi cewa nau'ikan carbohydrates guda biyu suna dauke da zuma a daidai gwargwado.
A cikin awanni 3 masu zuwa, ana auna sukarin jinin da ake magana a kai a kaikaice. An gina jadawali, wanda a bayyane yake cewa mai nuna alamun glucose na jini yana ƙaruwa da farko. Sannan curve ya kai matsakaicinsa ya sauka.
Wani lokaci, yana da kyau ba a aiwatar da sashi na biyu na gwajin nan da nan ba, ana amfani da samfurin amfani ga masu binciken. Bayan an ci wani yanki na abin gwajin da ke ƙunshe da nauyin 50 g na carbohydrates (wani yanki na tafasasshen taliya, wani burodi, kukis), ana auna sukari jini kuma ana gina kwana (A'a. 2).
Kowane adadi a cikin tebur gaban samfurin shine ƙimar matsakaiciyar da aka samu ta hanyar gwaje-gwaje da yawa tare da masu ciwon sukari
Bambancin taliya: daga wuya zuwa laushi
Taliya taliya ne mai kalori; 100 g ya ƙunshi 336 Kcal. Taliya GI daga garin alkama a matsakaita - 65, spaghetti - 59. Ga marasa lafiya da ke fama da ciwon sukari na 2 da masu kiba, basa iya zama abincin yau da kullun akan teburin abinci. An ba da shawarar cewa irin waɗannan marasa lafiya suna amfani da taliya mai wuya sau 2-3 a mako. Masu ciwon sukari da ke fama da cutar insulin tare da kyakkyawan matakin rama cuta da yanayin jiki, kusan ba tare da tsauraran matakan ƙuntatawa ga amfani da kayayyakin ba, zasu iya cin taliya sau da yawa. Musamman idan dafaffen kuka da kuka fi so dafa shi daidai kuma mai daɗi.
A'idodi masu wuya sun ƙunshi ƙarin mahimmanci:
Basmati shinkafa da glycemic index- furotin (leukosin, glutenin, gliadin);
- fiber;
- sinadarin ash (phosphorus);
- macrocells (potassium, alli, magnesium);
- enzymes;
- Bitamin B (B1, Cikin2), PP (niacin).
Tare da rashin ƙarshen, ana lura da ƙarancin ƙarfi, ana saurin ƙiba, kuma tsayayya da cututtukan cututtukan da ke cikin jiki yana raguwa. An adana Niacin cikin taliya, ba a lalata shi da aikin oxygen, iska da haske. Gudanar da sinadaran ƙasa ba ya haifar da babbar asara na PP na bitamin. Lokacin tafasa cikin ruwa, kasa da 25% na shi wuce.
Menene ke tantance ma'anar glycemic index na taliya?
Taliya GI daga alkama mai laushi yana cikin kewayon 60-69, nau'in wuya - 40-49. Haka kuma, shi kai tsaye ya dogara da na dafuwa aiki na samfurin da lokacin cin abinci abinci a cikin kogo na baka. Lokacin da mai haƙuri ya ɗanɗana, mafi girma shine ma'aunin samfurin da aka ci.
Abubuwanda ke Tasirin GI:
- zazzabi
- mai abun ciki;
- daidaito.
Za a tsawanta sha daga cikin carbohydrates a cikin jini (tsawan lokaci cikin lokaci)
Yin amfani da menu na masu ciwon sukari na taliya taliya tare da kayan lambu, nama, mai kayan lambu (sunflower, zaitun) zai ɗan ƙara yawan adadin kuzari na tasa, amma ba zai ba da damar sukarin jini ya yi tsalle ba.
Ga mai ciwon sukari, amfanin:
- mara abinci mai laushi na abinci.
- kasancewar a cikinsu akwai wasu kitse;
- dan kadan kayayyakin.
1 XE na noodles, ƙaho, noodles daidai yake da 1.5 tbsp. l ko 15 g. masu ciwon sukari na nau'in cutar cututtukan endocrinological na farko, wanda ke kan insulin, dole ne suyi amfani da manufar ɓangaren burodi don ƙididdige adadin isasshen wakili mai rage sukari don abinci na carbohydrate. Wani mai haƙuri na 2 yana ɗaukar magungunan sukari na daidaita jini. Yana amfani da bayanin kalori a cikin samfurin sananne mai sananne. Sanin ƙididdigar glycemic ya zama dole ga duk marasa lafiya da ke fama da cutar sankara, da danginsu, kwararru waɗanda ke taimaka wa marasa lafiya su yi rayuwa sosai tare da cin abinci yadda ya kamata, duk da caccakar cutar.
