Maganin rage cin abinci shine ɗayan manyan wuraren kula da ciwon sukari. Don haɓaka ingancin rayuwa shekaru, marasa lafiya dole ne su fahimci matsalolin batutuwa masu wahala, yin amfani da kayan tunani akai-akai. An kafa shi ne don guje wa rikice-rikice, masu ciwon sukari ya kamata su ba da fifiko ga samfuran da ke dauke da carbohydrates "jinkirin" da ƙananan glycemic index (GI). Waɗanne abubuwa aka haɗa su? A wane yanayi ne amfani da abubuwan gina jiki ke da haɗari?
Don haka carbohydrates daban-daban
A cikin shawarwari ga marasa lafiya, endocrinologists suna tsara abinci tare da ƙuntatawa na m ko, dangane da yanayin haƙuri, cikakken wariyar carbohydrates “mai sauri”. Don sunadarai da ƙoshin abinci, abincin mai ciwon sukari kusan ya yi daidai da halayen mutum mai lafiya. A mafi yawan halayen, masu ciwon sukari na 2 masu dauke da nauyin jiki da hauhawar jini suna da karancin kalori.
Carbohydrates ana rarrabuwa gwargwadon saurin ayyukansu ba wai kawai cikin “sauri” da “jinkirin” ba. Har yanzu suna "walƙiya cikin sauri." Tare da kowane irin cuta, mai ciwon sukari yana buƙatar ciyar da shi ta hanyar da glucose ya shiga cikin jini lafiya. Yin tsalle mai tsayi a matakan glycemic yana biyo bayan yawan ƙwayoyin carbohydrates masu sauƙin narkewa. Zai fi sauƙi ga mai haƙuri da ke dogara da insulin don motsawa tare da abinci ta hanyar yin injections na ɗan gajeren lokacin motsa jiki, "a ƙarƙashin abinci", don biyan hauhawar. Ma'aikatan rage sukari a cikin nau'ikan allunan ba a tsara su don irin wannan rawar ba.
Tsarin abinci mai narkewa wanda ya ƙunshi abinci mai gina jiki ya ƙunshi gushewar polysaccharides a ƙarƙashin aikin abubuwan da ruwan juyin na ciki ya ƙunshi: glucose da fructose. Samfura masu sauki, wadanda suke cikin jini, suna zama abinci mai gina jiki ga sel. Ya isa ga masu ciwon sukari suyi amfani da irin wannan sifa mai halayyar carbohydrates.
"Masu kare" jikin mutum - fiber da glycogen
Carbohydrate abinci ya ƙunshi, ban da abubuwa masu sauƙi na narkewa, fiber ko fiber. Wannan mawuyacin hadaddiyar ƙwayar polysaccharide ba ta ɗaukar ga jikin mutum kuma yana jinkirta ɗaukar sauran abubuwa. An samo shi a cikin gwanayen wasu ƙwayoyin shuka (hatsi, gurasa, kayan lambu da 'ya'yan itace' ya'yan itace). Misali, kayan kwalliyar kwalliya da mai dauke da wadataccen abinci suna dauke da carbohydrates "marasa komai", basu da fiber.
Abincin da ba zai iya tabbata ba yana taka rawa:
- kumburin hanji;
- adsorbent na abubuwa masu guba da cholesterol;
- wanda ya kafa feces.
M lalata da sugars daga abinci fara faruwa riga a bakin kogo, a ƙarƙashin rinjayar enzymes na yau. Sau biyu yana saurin narkewa cikin jini sau biyu cikin jini fiye da fructose ko lactose. An narke sitaci a cikin karamin hanji. Yawan abinci yana isa can a hankali kuma a cikin rabo. Tsotsa na faruwa tsawon lokaci, watau, miƙa lokaci. Ga mai ciwon sukari, wannan yana da mahimmanci musamman.
Kayan lambu - Masu samar da “Dama” bsananan Kwaya na GI
Shugabanni a cikin abun cikin fiber sune:
- bran (hatsin rai, alkama);
- Abincin baki daya;
- hatsi (oat, buckwheat, sha'ir lu'ulu'u);
- tsakanin kayan lambu da 'ya'yan itatuwa - karas, beets, lemu.
Idan carbohydrates suna cikin abinci a cikin wadataccen adadin, to, ana tura su cikin nau'i na hadaddun sukari (glycogen ko sitaci dabba) zuwa "ajiyar wuri" na tsoka da hanta. A wurin, carbohydrates suna rushewa zuwa glucose kuma ana rarraba su a cikin jiki duka, yana taimakawa ƙwayoyin sel:
- idan ya cancanta (a lokacin rashin lafiya);
- yayin aiki ta jiki;
- lokacin da mutum ya ci abinci kaɗan ko a wani lokacin da bai dace ba.
Lokacin da abincin carbohydrate ya kwashe, sunadarai suna motsawa cikin nama adipose. Cutar na tasowa - kiba. A lokacin Azumi, wanda ya haifar da dalilai daban-daban, saboda shagunan glycogen a cikin hanta da jijiyar tsoka, “kariya ta sau uku” ta jiki ke faruwa.
Na farko, depot yankuna suna cikin aikin, to, ƙwayoyin mai suna fara lalacewa kuma suna ba da ƙarfi a cikin jikin ketone. Daga wannan lokacin ne mutum yake rasa nauyi. Rieraƙar sau uku yana kiyaye kowane mutum. Amma baya ceton mai haƙuri da ciwon sukari daga hypoglycemia (saurin raguwar sukari cikin jini).
Abincin da ke ƙunshe da carbohydrates “mai jinkirin” tare da ƙananan GI ba shi da kyau don kawar da hypoglycemia.
Harin saboda yawan wucewar abinci ko kuma isasshen magani na maganin haila yana faruwa cikin sauri, cikin maganganu na mintina. Ana buƙatar ƙarin lokaci don rushewar shagunan glycogen zuwa cikin ƙwayoyin glucose don daidaita ƙwayoyin jikin.
Manuniyar Glycemic
Masana ilimin likita na ƙasashe da yawa suna magance matsalolin cikakken bayanin halayen abinci. Bincike a cibiyar kimiyya na Toronto (Kanada) yana ta faruwa kusan shekaru talatin. A karo na farko kenan, daga can ne aka gabatar da sakamakon binciken. Darajar GI tana nuni da yawan sukarin jini da zai hau bayan cin wani samfurin.
Bayanan da aka gabatar a cikin sigar tabular an gyara su kuma an daidaita su akan lokaci. Suna da yawa ko'ina. An yi imanin cewa mafi cikakken tebur ya ƙunshi jigon jigilar kayayyaki sama da 1 dubu kayayyakin. An sanya shi a shafin yanar gizon likita Mendoza (Amurka). An lura cewa Russia ba ta da nutsuwa ta amfani da teburin Amurka saboda an karkata zuwa ga dandano dabam dabam. Yana nufin samfuran da ba a samo su a Rasha ba.
A matsayinka na mai mulki, ƙananan sunan abinci yana cikin tebur, ƙananan ƙirar glycemic index. Don dacewa, manyan carbohydrates suna alama a manyan rubuce:
- maltose - 105;
- glucose - 100;
- sucrose - 65;
- lactose - 45;
- fructose - 20.
Ana iya kiran abinci mai haƙuri na masu ciwon sukari
A cikin samfurori tare da carbohydrates mai walƙiya-da sauri wanda ke da mahimmanci don dakatar da yanayin hypoglycemia, GI ya kusan 100 kuma mafi girma. Alamar ba ta da raka'a ma'auni, tunda darajar dangi ce. Batun kwatankwacin kwatancen gabaɗaya shine glucose mai tsabta ko, a wasu kayan kwalliya, farin gurasa. Carbohydrates tare da ƙananan glycemic index (GI ƙasa da 15), ana amfani dashi a cikin iyakoki masu ma'ana, kada ku canza tushen glycemic.
Wadannan sun hada da:
Manyan kwalallen kayan kwalliya na kwalliya- kayan lambu kore (cucumbers, kabeji, zucchini);
- 'ya'yan itatuwa masu launi (kabewa, barkono da kararrawa, tumatir);
- abincin furotin (nama, namomin kaza, soya).
Porridge (buckwheat, oatmeal, hatsin rai) za su haɓaka matakin glucose da rabi gwargwadon ƙarfin carbohydrate da kanta. Milk da abubuwan da aka samo ta a cikin nau'in ruwa - sau uku. 'Ya'yan itãcen marmari masu kyau game da kimantawar GI. Berries (cherries, cranberries, blueberries) - 20-30; apples, lemu, peach - 40-50.
Babban bambance-bambance a cikin dabi'un GI abu ne da aka yarda. Wannan ya faru ne sakamakon samo samfurin abincin a cikin yanayi daban-daban. Dukkanin karas suna da alamomi na 35, mashed Boiled - 92. indexididdigar ta bambanta daga matsayin niƙa abinci a cikin rami na baka. Yayinda aka murƙushe shi da ƙyallen da yake ƙarewa, sama da GI ɗinsa.
Zaɓin zaɓi mafi dacewa shine la'akari da kayan kayan abinci akan samfuran abinci wanda ke nuna yanayin su (dankalin mashaya mai zafi - 98) da halaye (taliya daga alkama - 65). Duk da yake burodin sitaci kayan lambu ko durum alkama kayayyakin zasu sami GI kamar biyun umarni na girman ƙasa. Kuma idan kuna ci a gaban su salatin sabo ne ko kuma kabeji mai gishiri (cucumbers), to, gaba ɗaya kuna iya rage tsalle-tsalle a cikin glycemic background. Endocrinologists suna kiran wannan sabon abu "tasirin cushion".
GI na tabbatar da kai
Abubuwan samfuri tare da ƙarancin glycemic index ya kamata su kasance manyan abubuwan da ke cikin abincin mai haƙuri tare da ciwon sukari. Amma wani lokacin yana iya samun sha'awar cin carbohydrates "an haramta" (cake, cake). Ga masu ciwon sukari nau'in 2, wannan ya kamata ya kasance mafarkin da bai cika ba. Ba shi yiwuwa a sami dabi'un GI na zaɓaɓɓen “mai daɗi”. Dole ne mu yi ƙididdigar lissafi.
A lokuta da dama, marassa lafiyar insulin-na iya samun jin daɗin kayan zaki tare da isasshen ƙwayar hormonal
A cikin yanayi mai natsuwa, zaku iya yin gwaji. Yana da mahimmanci don auna matakin sukari na farko na jini tare da na'urar (glucometer). Cook ku ci guda ɗaya na gurasa (XE) na samfurin gwaji. A cikin sa'o'i 2-3 masu zuwa, sau da yawa, ya fi dacewa a lokuta na yau da kullun, don yin ma'aunin matakan glycemic.
Daidai ne, karatun yakamata ya karu, ya kai kololuwarsa kuma ya faɗi ga ƙimar al'ada (8.0 mmol / L), saboda haɗarin jini yana da tasiri. Ba tare da shi ba, 1 XE na abinci na carbohydrate yayin rana yana tayar da matakan glucose ta hanyar raka'a 1.5-1.8. Don haka, 5 XE, wanda aka ci don karin kumallo, zai iya haifar da karatun glucometer na kimanin 13 mmol / L. An bayyana rashin ma'anar dangi ta hanyar fasaha na samfuran dafa abinci. GI ba mai sauki ba ne a yi amfani da shi a rayuwar yau da kullun, saboda jita-jita suna amfani da gaurayawan kayan abinci ne kawai.
Koyaya, kimanin rarrabuwa na samfurori ta ƙididdigar glycemic ƙinsu yana nuna tasirin su akan sukarin jinin mai haƙuri. Sakamakon gwaje-gwajen, labarin karya ne da aka watsa cewa 50 g of sweets za su haɓaka matakin glycemic a cikin jiki da sauri kuma sama da wani farin kwanon farin fulawa ɗaya nau'in nauyi. Bayanai game da GI yana haɓakawa da wadatar da abinci mai gina jiki na mai haƙuri tare da ciwon sukari mellitus, yana ba da shawarar zaɓuɓɓuka don musanya juna na samfuran carbohydrate.
