Manyan samfuran Manyan Glycemic Index

Assessmentididdigar da ta dace game da samfuran abinci da tsananin iko akan ƙimar kuzarin kayayyakin abinci sune sigogi na wajibi a cikin tafiyar matakai na rayuwa a cikin marasa lafiya da masu ciwon sukari a matakin da ya dace. Cutar sankarar mellitus tana haifar da mummunan aiki a cikin kowane nau'ikan tafiyar matakai na rayuwa, wanda ke kara haɓaka tsarin abinci na abinci wanda ya danganci sauƙaƙan carbohydrates. Yana daga gare su cewa yana da farko don ƙin yarda da marasa lafiya da masu ciwon sukari, ba tare da la’akari da tsananin da irin cutar ba.

Bari muyi la’akari da abin da yakamata a cire daga abincinmu don ci gaba da lafiya har ma da inganta shi. Ana samun samfuran da ke da alaƙar glycemic index a kusan kowane mataki, don haka kuna buƙatar sanin su a cikin mutum don guje wa amfani da su.

Zaɓin tsakanin carbohydrates mai sauƙi da rikitarwa ya rage gare ku.

Menene glycemia da glycemic index

Kalmar "glycemia" a cikin aikin likita yana nufin haɗuwa da glucose ko sukari a cikin ɓangaren ruwa na jini - plasma. Yawancin lokaci ƙayyade matakin glucose ko glycemia na venous jini ko capillary. Tsarin glycemic index, ko GI, shine yawan sha na carbohydrates ko sugars ta jiki lokacin da aka cinye su, an ƙaddara ta hanyar kwatancen taro na glucose jini kafin da bayan cin abinci. Indexididdigar glycemic tana da gradation nasa daga 0 zuwa 100, wanda ke ba ka damar ƙayyade taro na carbohydrates a cikin abinci, inda 0 shine abinci tare da cikakkiyar rashi na sashin carbohydrate, kuma 100 tsarkakakken carbohydrates ne. Thearin girman na GI, mafi girman mummunan sakamakon rashin lafiyar da ake amfani dashi akai-akai, tunda abun da ke cikin caloric na irin waɗannan samfuran yayi daidai da sikelin glycemia.

Menene carbohydrates

Carbohydrates - abubuwa masu darajar makamashi masu yawa, 1 gram na carbohydrate yana ba da k k 4 na makamashi, amma, nan da nan ya kamata a lura cewa akwai nau'ikan carbohydrates guda biyu da mutum ya ci:

• Kayan carbohydrates, ko kuma ana kiransu da sauri. Suna iya rushewa ta hanyar tsarin enzyme riga a mataki na tauna abinci a cikin rami na baka. Irin waɗannan abubuwan suna saurin daga hancin gastrointestinal kuma suna haifar da ƙaruwa sosai a cikin taro na glucose a cikin jini na jini. Chewararrun ƙwaƙwalwar ƙwayar cuta suna nuna siginar beta a cikin ƙwayar ƙwayar cuta, wanda ke haifar da saurin ɓoyewa da yawan insulin. Insulin yana tura dukkan glucose a cikin sel din jikin mutum kuma yana kawar da cututtukan jini.
• Cikakken carbohydrates, kamar carbohydrates masu sauki, suna da adadin makamashi a gram, duk da haka, saboda tsarin hadaddun, enzymes na gastrointestinal tract ba zai iya karya su da sauri ba, saboda haka, yawan haɗuwa a cikin jinin mutum yana ƙaruwa a hankali, wanda baya haifar da ɓoye ƙwayoyin tsoka mai girma. insulin

Babban samfurori na GI

Akwai babbar jerin abinci tare da babban glycemic index, wanda za'a iya samun sauƙin ɗaukarsa da sauri, tare da karuwa mai yawa a cikin taro na jini. Kwatsam tsalle a cikin insulin na hormone yana haifar da yanke ƙarancin ajiyar na ƙarshe a cikin ƙwayoyin beta na tsibirin pancreatic na Langerhans. Irin wannan abincin yana da babban adadin kuzari. Mutumin da ke cin irin wannan abincin yana da adadin ƙarfin makamashi mai yawa, wanda sakamakon haka yana haifar da aiki mai ƙarfi na tso adi nama da kuma rage gudu a cikin ayyukan sakewa da fanshi a jikin mai haƙuri.

Shahararrun samfuran samfuran gilashi sun hada da:

Manyan kayan Manyan Glycemic Index

• Glucose Sugar shine samfurin carbohydrate mai tsabta wanda ke da alaƙar glycemic na 100.
• Farar farin burodi da kuma irin kek - waɗannan abincin suna da giba a matakin gaske, kusan 95.
• Kayan pancakes ba banda, kuma wannan sanannen tasa a ƙasarmu ba shi da amfani sosai. Gididdigar glycemic of pancakes shine 93.
• Dankali dankali ko kwano tare da amfanin sa - 95.
• Kayayyaki dauke da farin shinkafa. A cikin shekaru 10 da suka gabata, Rolls and sushi, da kuma noodles na kasar Sin, wadanda suka yi tazarar raka'a 90, sun samu karbuwa sosai.
• 'Ya'yan itacen gwangwani kamar apricots ko peach. Yawancin 'ya'yan itacen gwangwani ana samun su a cikin sukarin sukari, wanda ke sanya su ta atomatik a kan cin abinci tare da abinci mai haɓaka.
• Har ila yau, hatsi da zuma ana ɗaukar manyan abubuwa masu ruwa, waɗanda ke a matakin 85.
• Gwargwadon granola da aka yi da mayya, 'ya'yan itatuwa da bushe. Irin wannan abincin ya ƙunshi 80-85 gi.
• Kankana da kankana sune mashahurin kayayyakin bazara waɗanda suka haɗa da babban adadin sucrose a cikin abun da ke ciki, wanda suke karɓar babban ma'aunin glycemic na 75 raka'a.
• Soda, irin su Pepsi da cola, ya ƙunshi yawan sukari, gi - 70.

Examplesarin misalai na samfuran manyan kayayyaki

Ka tuna cewa duk samfuran da ke da babban glycemic index ba wai kawai suna ba da gudummawa ga ƙimar kuzari da haifar da rashin daidaituwa tsakanin amfani da kuzari da sharar gida ba, har ila yau suna rage jinkirin yawancin hanyoyin rayuwa a cikin jiki.

Matsakaitan GI Products

Abincin abinci tare da matsakaiciyar taro na carbohydrates yawanci suna da ƙananan carbohydrates masu sauƙi da ƙarin hadaddun carbohydrates, wanda ke ba ku damar haɓaka haɗuwa da glucose cikin jini kuma baya haifar da jikin mutum cikin yanayin damuwa na samar da yawancin insulin. Wannan zance ya zama mafi mahimmanci ga mutanen da suke da cutar sukari. Abincin da ke ɗauke da adadin giram bai kamata a cire shi gaba ɗaya daga abincin ba, har ma yana buƙatar rage shi.

Waɗannan samfuran sun haɗa da adadi mai yawa na kayan shago. Za mu bincika mafi yawan kalori da kuma mashahuri abinci daga gare su:

• Ko da yaya m yake sauti, amma cakulan yana nufin samfuran tare da matsakaicin glycemic index, wanda shine 70.
• Ruwan ruwan 'ya'yan itace daga jakar orange yana da alaƙar glycemic na 65 raka'a.
• Garin alkama da kayayyakin da aka yi akan sa suna da giram 60.
• Yisti na tushen hatsin rai - 60.
• Marmalade da jelly kuma suna da raka'a 60 na gi.
• Dankali dankali a cikin fãtun jikinsu ko mashed dankali - 60.

Wannan ba cikakken jerin abinci bane wanda zai iya haifar da babban cutar glycemia, don haka don ingantacciyar iko, yi amfani da tebur na musamman tare da alamu waɗanda aka riga aka lissafta na glycemia, da adadin kuzari da narkewa. Don cikakken sarrafa abincinka a gida, rubuta a cikin kalmar '' teburin samfurin 'a kowane injin bincike kuma zaɓi tebur ko ginshiƙi zuwa ga yadda kake so.

Asalin Abinci

Komai abu ne mai sauqi: a duk lokacin da zai yiwu, yi ƙoƙarin cire adadin abinci mafi yawa tare da ƙididdigar ƙwayar glycemic daga abincinku kuma ku maye gurbinsu da abinci mai ƙura a cikin carbohydrates ko abinci mai wadataccen carbohydrates. Samfura tare da manyan gi lambobin suna hana tafiyar matakai na rayuwa. Duk wani abinci wanda ke da raka'a sama da 65 tuni ya shafar sikirin jiki da yadda ake aiwatar da shi, musamman idan mutum yana da sha'awar hypodynamia, kuma dangin yana da masu fama da cutar siga.

Abubuwan da ke faruwa a halin yanzu a rayuwar mutum abin takaici ne, tun da yawan aiki mai ɗorewa, yanayin damuwa na yau da kullun da sha'awar ɗaukar matsaloli na mutum a zahiri suna haifar da ci gaba da mummunan cututtuka na tsarin endocrine.

Yin bita da abinci mai gina jiki a madadin abinci mai ƙarancin carb yana da kyau ga mutanen da ke fama da ciwon sukari da kuma mutanen da suka sanya kansu burin yin asarar nauyi. Abincin ƙarancin abinci a cikin carbohydrates, musamman ma masu sauƙi, suna ba da gudummawa ga kunna ayyukan tafiyar matakai a cikin jiki, da kuma inganta motsin ƙwayar hanji, yana ba da gudummawa ga lafiyar mutum gaba ɗaya.