Yawancin abinci sun hada da carbohydrates. Lokacin da aka saka su ciki, jerin sunadarai masu narkewa sun karye su zuwa glucose. Saboda wannan, ƙara haɓaka na ɗan gajeren lokaci a cikin jini yana faruwa. Indexididdigar glycemic (GI) tana ba ku damar fahimtar yadda ake amfani da carbohydrates cikin sauri kuma yana haifar da irin wannan tsalle.
Babban bayani
GI na samfuran duka ana daidaita su tare da alamomi iri ɗaya na ingantaccen glucose. Tana da daidai take da 100, kuma ga sauran abubuwanda take da ita daga 1 zuwa 100. Duk abincin zai iya kasu kashi uku:
- ƙananan abinci na GI (har zuwa 55);
- abinci tare da matsakaicin GI (daga 56 zuwa 69);
- abinci mai girma GI (sama da 70).
Abincin ƙididdigar glycemic index don ciwon sukari yana ba ku damar sarrafa adadin carbohydrates da aka ci da kuma adadin canjin su zuwa glucose. Domin samun damar tsara menu daidai, kuna buƙatar sanin cewa GI na samfuran mai canzawa ne, ba akai bane. Wannan nuna alama ya dogara da irin waɗannan dalilai:
- maganin zafi;
- tsarin samfurin;
- da mataki na balaga daga cikin 'ya'yan itace ko kayan lambu.
Hakanan GI na iya raguwa ko haɓaka tare da haɗuwa da nau'ikan abinci daban daban (alal misali, furotin sau da yawa yana rage matakin GI na abinci mai wadatar carbohydrates). Bayan bin abincin glycemic index, mai ciwon sukari na iya cinye abinci da yawa daga abincin talakawa. Wannan rashin tsari mai tsauri shi yasa ake samun damar fahimtar halayyar dan adam cikin sauki.
Abincin da ke da ƙananan GI yana ɗaukar tsawon lokaci don narkewa fiye da jita-jita tare da matsakaici ko matsakaici, don kada mutum ya ji yunwa na dogon lokaci
Sauƙaƙe da ƙwayoyin carbohydrates
Dukkanin carbohydrates sun kasu kashi biyu (daya-da biyu-naura) da hadaddun (multicomponent). Daga cikin sugars mai sauki, ana samun glucose, galactose, da fructose a cikin abinci, kuma hadaddun carbohydrates suna wakiltar sitaci, insulin, da glycogen. A cikin ciwon sukari, za a rage yawan adadin sugars-mai-yawan-daya-daya da aka lalata, yana bada fifiko ga hadaddun carbohydrates. Suna narkewa na dogon lokaci kuma suna karyewa a hankali, saboda haka basa haifar da sauyawa mai kaifi a matakin glucose a cikin jini. Tushen irin waɗannan carbohydrates masu amfani zasu iya zama hatsi na hatsi, kayan lambu, da dukkanin abinci mai fiber.
Kawancen carbohydrates mai sauƙi yana haɓaka glucose jini da sauri, amma nan da nan wannan ƙimar ma ya faɗi cikin sauri, kuma mutum yana fuskantar matsananciyar yunwar. An samo su a cikin dukkan Sweets, wasu 'ya'yan itatuwa da farin gurasa. Ofaya daga cikin waɗannan samfurori koyaushe yana kasancewa a kan hannun masu ciwon sukari idan akwai rashin lafiya a cikin jiki, saboda yana iya taimakawa da sauri kawar da alamun rashin jin daɗi. Bugu da ƙari, wani lokacin a cikin adadin matsakaici, jiki har yanzu yana buƙatar carbohydrates mai sauƙi, tun da kasancewar su na iya haifar da ƙara gajiya, gajiya da mummunan yanayi. Zai fi kyau ga masu ciwon sukari su samo su daga 'ya'yan itatuwa tare da matsakaitan GI, kuma ba daga ingantaccen abinci mai ɗaci ba.
Ka'idodin abinci
Abincin, wanda ya dogara da lissafin GI, ana amfani dashi ba kawai ga masu ciwon sukari ba. Mutanen da suke so su rasa nauyi ba tare da damuwa ga jiki ba sau da yawa suna neman taimakonta. Abincin ya hada da matakai 3:
- daidaitaccen nauyi (a wannan matakin abinci kawai tare da ƙarancin GI an yarda ya ci, yana wuce kimanin makonni 2);
- ofarfafa maƙasudin da aka cimma (an ba shi damar amfani da jita-jita tare da ƙarancin GI da matsakaici, a cikin lokaci mataki yana ɗaukar kwanaki 10-14);
- riƙe tsari (tushen menu duka samfuran iri ɗaya ne tare da GI ƙananan da matsakaici, amma wani lokacin yana yiwuwa a haɗa da jita-jita marasa lahani tare da babban GI).
Lokacin ƙirƙirar menu, kuna buƙatar yin la'akari da GI ba kawai ba, har ma da adadin kuzari na samfurin, har ma da rabo na furotin, fats da carbohydrates a ciki.
Abincin ta hanyar glycemic index yana ba ku damar kawar da karin fam ba tare da bugun jiki ba, wanda ke raunana saboda cutar sankara
Sample menu
A cikin makonni biyu na farko a mataki na rasa nauyi, kimanin menu na masu ciwon sukari na iya kama da haka:
- karin kumallo - kowane kwalliya a kan ruwa, an yarda da ciwon sukari, tare da sababbin apricots da shayi mai rauni;
- abun ciye-ciye - wasu 'ya'yan itatuwa tare da ƙarancin GI;
- abincin rana - ƙiyan abincin kayan lambu, salatin da dafaffiyar nono kaza;
- yamma shayi - Birch ruwan itace;
- abincin dare shine salatin kayan lambu mai haske.
Za'a iya canza samfura don kada abincin ya dame. Kawai lokacin zabar su, kuna buƙatar jagorancin GI da yawan abubuwan gina jiki da ke cikinsu. Ana iya yin salads tare da ruwan 'ya'yan lemun tsami kuma a yayyafa shi da ganyen magarya (wani lokacin kuma zaku iya yayyafa da ɗan man zaitun).
Me ya fi kyau ƙi?
Idan za ta yiwu, zai fi kyau a ƙi ƙi wani abinci, tunda yana da GI sosai, kuma tare da ciwon suga ba zai kawo komai mai kyau ba. Ga samfurin samfurin irin waɗannan samfuran:
- abinci da abinci, abinci mai ɗimbin abinci, samfurori da aka kammala;
- abinci mai guba;
- madara cakulan da Sweets;
- kwakwalwan kwamfuta, masu fasa;
- zuma;
- margarine;
- farar shinkafa;
- da wuri da kayan marmari;
- farin burodi;
- soyayyen dankali.
Abincin mai ba kawai yana da babban GI ba, amma yana haifar da babban kaya akan hanta da ƙwayar hanta, wanda ke haifar da adana manyan ƙwayoyin cholesterol a cikin tasoshin. Yana kara hadarin kamuwa da cutar sikari daga tsarin narkewar abinci da tsarin zuciya
Amfanin abinci
Abincin ƙididdigar glycemic index yana taimakawa mai ciwon sukari ya kiyaye cutar a cikin kulawa da jin daɗi. Ingantattun tasirin wannan nau'in abinci:
- normalization na jiki nauyi (kawar da karin fam) da kuma hana kiba a nan gaba;
- rashin jin daɗin yunwar akai akai, a sakamakon haka, raguwar sha'awar abinci da aka haramta tare da carbohydrates “mai sauri”;
- kula da matakin sukari na yau da kullun na jini, saboda santsi mai kyau na carbohydrates zuwa cikin jini;
- raguwa a cikin matakin kitsen visceral mai haɗari a cikin jiki (adibas kusa da gabobin ciki);
- jin haske da mahimmanci saboda lafiya da abinci mai kyau.
Kafin zaɓar kowane irin abincin, kuna buƙatar tuntuɓar likitancin endocrinologist, don kada ku cutar da jikin ku. Likita na iya gaya muku wasu ƙananan abubuwa da abubuwan alaƙa da ke tattare da halayen mutum na haƙuri da cutar sa. Abincin mai haƙuri ya kamata ya cika jikinsa da makamashi, yayin da ba yajin nauyin fitsari, haka kuma ba tare da ƙara haɗarin rikicewar cutar ciwon sukari ba.
