Lissafin kuzarin kayan abinci na glycemic

Wani mahimmin yanayin don raunin ciwon sukari shine bin ka'idodin abinci. Babban sigogi na menu na magani shine ƙididdigar glycemic, GI ta musanta, da kuma nauyin (GN).

Ofimar waɗannan manuniya ya dogara da nau'in carbohydrates da aka cinye, adadin a cikin jita-jita, da kuma gwargwadon narkewa da rushewa.

Ikon yin lissafi GI da GN yana ba ku damar kula da glycemia na yau da kullun, rasa nauyi na jiki, suna da kyawawan adadi mai ƙyalli.

Carbohydrate metabolism

Tsarin yanayin rayuwa na gina jiki na furotin, mai da carbohydrates ba zai iya faruwa ba tare da halartar hodarwar da ƙwayar ƙwayar ƙwayar hanta ta samar - insulin. Jiki yana rufe ta a daidai lokacin da aka sami karuwar glucose da ke cikin jini.

Bayan cin abinci mai wadataccen abinci a cikin carbohydrates, sakamakon rarrabuwarsu, akwai tsalle mai tsayi a cikin matakan sukari na jini. A cikin amsa, an fara samar da insulin, wanda ke aiki a matsayin mabuɗin don shigarwar glucose a cikin sel jikin don samar da makamashi.

Wannan ingantacciyar hanyar da zata iya aiki na iya aiki - insulin na iya zama lahani (kamar yadda ya shafi cutar sukari) kuma kar a bude hanyar zuwa glucose a cikin sel ko kyallen da ke dauke da glucose basa bukatar irin wannan adadin. Sakamakon haka, taro na jini ya tashi, fitsari yana karɓar siginar don samar da ƙarin insulin kuma yana aiki don sutura, kuma ana adana wuce haddi na carbohydrates a cikin jikin mai a cikin kitse - tanadin dabarun yanayin rashin abinci mai gina jiki.

Don hana mummunar tasiri a jikin mutum wanda ya haifar da yawan glucose, yana da muhimmanci a kula da matakinsa.

Manuniyar Glycemic Index da Bayanan martaba

GI daraja ce wacce ke ƙayyade tasirin carbohydrate akan tsawon narkewar abinci, da kuma canji a matakin glucose. Matsakaicin matakin mai nuna alama shine 100. Babban manunin kaya yana nuna raguwa a cikin tsawon lokacin canza abinci zuwa glucose kuma yana haifar da haɓaka sukari na jini.

Kowane samfurin yana da nasa GI, wanda aka nuna a cikin tebur:

Kada a cinye samfuran insulin insulin kusa da 100 kada su ƙaranci cikin adadin da ya wuce 10 g a sau 1. Indexididdigar glucose ta 100 ce, don haka duk sauran samfuran an kwatanta shi da shi. Index, alal misali, kankana yana da muhimmanci sosai sama da matsakaici, don haka ya kamata a yi amfani da wannan samfurin tare da taka tsantsan.

Bayanin glycemic yana buƙatar saka idanu na wajibi na sukari a duk rana. An ƙaddara matakin glucose ta hanyar yin zubar jini a kan komai a ciki, sannan bayan loda tare da glucose. Cutar yawan glycemia a cikin mafi yawan lokuta ana lura da mata yayin daukar ciki, da kuma masu ciwon suga.

Bayanan martaba na glycemic yana ba ku damar yin la'akari da ka'idodin tsarin abinci mai kyau, yana tabbatar da cewa abinci tare da babban glycemic index yana haɓaka glucose a daidai daidai da sukari mai tsabta.

Yawan carbohydrates na yau da kullun na iya haifar da ischemia, bayyanar ƙarin fam da haɓakar ciwon sukari. Koyaya, bai kamata ku dogara gaba ɗaya kan tsarin glycemic a cikin komai ba, tunda ba duk samfuran da ke da ƙimar wannan siga daidai suke shafar jikin ba. Bugu da kari, ƙarancin ya shafi hanyar shirya samfurin.

Manufar glycemic load

Domin samun damar iya hasashen tasirin wani samfurin game da cutar ta glycemia, da kuma tsawon lokacin da ya tsaya a babban alama, kuna buƙatar sanin game da irin wannan alamar kamar GN.

Dangane da wannan tsari da ke sama, za a iya gudanar da nazarin kwatancen GN na samfurori daban-daban tare da dabi'u iri ɗaya, alal misali, kyauta da kankana,

1. GI donut shine 76, adadin carbohydrates shine 38.8. GN zai zama daidai da 29.5 g (76 * 38.8 / 100).
2. GI na kankana = 75, kuma adadin carbohydrates shine 6.8. A cikin lissafin GN, ana samun darajar 6.6 g (75 * 6.8 / 100).

Sakamakon kwatancen, zamu iya amince da cewa amfani da kankana a daidai wannan adadin donuts zai haifar da ƙaramar cutar glycemia. Saboda haka, yawan samfurori masu ƙarancin GI, amma a cikin carbohydrates, tare da niyyar rasa nauyi, zai zama babu tasiri. Mutum yana buƙatar cin abinci tare da karamin GI, rage cin abinci na carbohydrates mai sauri kuma yana kula da nauyin glycemic.

Ya kamata a yi la'akari da kowane yanki na tasa akan sikelin matakan GN:

• Ana la'akari da GN zuwa 10 mafi ƙarancin ƙofa;
• GN daga 11 zuwa 19 yana nufin matsakaici;
• GN mafi girma fiye da 20 shine karuwa mai mahimmanci.

Yayin rana, bai kamata mutum ya cinye fiye da raka'a 100 cikin tsarin GBV ba.

Glycemic load tebur na wasu samfurori (da 100 g na samfurin)

Yin hulɗa da GM da GN

Dangantaka tsakanin waɗannan alamomin guda biyu ita ce cewa sun dogara ne da wani gwargwadon carbohydrates. Canji a cikin ƙimar glycemic na samfurin yana faruwa ne gwargwadon manipulations ɗin da ake yi tare da abinci. Misali, glycemic index na raw karas shine 35, kuma bayan dafa abinci ya kai zuwa 85. Wannan ya nuna cewa jigon karas da aka dafa yana da yawa sama da irin kayan lambu guda ɗaya. Bugu da ƙari, girman yanki da aka yi amfani da shi yana rinjayar girman GN da GI.

Darajar ma'aunin glycemic ya dogara da adadin glucose a cikin abinci. A mafi yawancin lokuta, ana lura da lambobi masu girma a cikin carbohydrates mai sauri, wanda aka kwashe bayan ɗan gajeren lokaci, a ɗan canza shi zuwa glucose kuma ya zama ɓangaren mai mai.

Iri na GI:

1. --Arancin - har 55.
2. Matsakaici - daga 55 zuwa 69.
3. Babban ma'ana wanda darajar sa ta wuce 70.

Yana da mahimmanci ga mutanen da ke da ciwon sukari su ƙidaya ba kawai GI ba, amma GH don daidaita yanayin glycemia. Wannan zai ba ka damar sanin kayyakin kayan abinci ta hanyar carbohydrates, kazalika da gano adadin su a cikin kowane kayan abinci.

Karka manta cewa hanyar sarrafa kayan yayin dafa abinci tana canza sigoginta kuma galibi tana cika aikin. Wannan shine dalilin da ya sa yana da muhimmanci a ci abinci da ɗanye. Idan ba zai yiwu a yi ba tare da sarrafawa ba, to zai fi dacewa a tafasa kayayyakin abinci. Yawancin 'ya'yan itatuwa da kayan marmari suna ɗauke da fiber da bitamin mai yawa a cikin kwalin su, don haka ya fi kyau a yi amfani da su ba tare da tsabtatawa na farko ba.

Abinda ke shafar GI:

1. Adadin fiberkunshe ne a cikin samfurin. Sama da darajar sa, tsawon abincin yana karba kuma yayi ƙasa da GI. Carbohydrates an fi cinye su a lokaci guda tare da kayan lambu.
2. Balagagge samfurin. Cikakken 'ya'yan itacen ko Berry, da yawan sukari yana dauke da mafi girma da GI.
3. Jiyya mai zafi. Tasirin iri ɗaya kan samfurin yana haɓaka GI ɗinsa. Misali, idan aka dafa abincin alkama, sai dai yawan insulin ya hau.
4. Kayan mai. Suna rage jinkirin shan abinci, sabili da haka, kai tsaye suna haifar da raguwa a cikin GI. Ya kamata a fi dacewa da kayan lambu.
5. Acid samfurin. Duk samfuran da ke da dandano iri ɗaya, rage ƙididdigar glycemic na tasa.
6. Gishiri. Kasancewarsa a cikin jita-jita yana ƙara yawan GI su.
7. Sukari. Yana kai tsaye yana rinjayar da karuwa a cikin glycemia, bi da bi, da GI.

Abincin abinci mai gina jiki, wanda ya dogara da lissafin lissafi, an tsara shi ne ga mutanen da ke fama da ciwon sukari, kazalika da waɗanda dole su sa ido a kan ƙwayar cutar su saboda dalilai daban-daban. Irin wannan tsarin abincin ba irin abincin da ake ci ba ne, kamar yadda masana abinci suka kirkiro shi ba don rage nauyi ba, har ma don cimma diyya ga cututtukan da ke tattare da cutar.

Bidiyo akan mahimmancin alaƙa da alaƙar abubuwan kwantar da hankali:

GBV da ciwon sukari

Abincin da ke da babban GI da GN suna da tasiri mai ƙarfi akan abun da ke cikin jini.

Increasearuwar glucose yana haifar da haɓakar insulin, wanda ke buƙatar rage ƙarancin abinci da ƙididdigar GN.

Ciwon sukari wanda ba shi da insulin-yana buƙatar binciken ƙarin halayen samfuri (kalori, carbohydrates, GI).

Mutanen da ke da nau'in cuta na 1 dole ne suyi allurar rigakafi a koyaushe, don haka ya kamata suyi la'akari da lokacin ɗaukar glucose da ke cikin kowane takamaiman samfurin.

Yana da mahimmanci ga marasa lafiya su san saurin aiwatar da insulin, abubuwan da ke shafar saukin ƙarfinsa don su ci daidai.

Ana yin bincike irin su cutar sankarau bisa ga wani gwaji na musamman - tsarin na glycemic cur, yanayin da ake yin kowane mataki na binciken yana da nasa dabi'u.

Binciken yana ƙayyade glucose mai azumi da kuma lokuta da yawa bayan motsa jiki. Glycemia ya kamata ya koma al'ada cikin sa'o'i biyu na shan magani na musamman. Duk wani karkacewa daga dabi'un al'ada yana nuna farkon ciwon sukari.

Abin da kuke buƙatar sani lokacin rasa nauyi?

Mutanen da ke neman rasa nauyi galibi suna barin abincin da suka fi so, musamman kayan lemo. Rage nauyi shine babban damuwa ga marasa lafiya masu kiba da masu ciwon sukari. Ko da kuwa dalilin da ya sa ake son kawar da ƙarancin jiki, yana da mahimmanci ga kowane mutum ya san dalilin da ya sa glycemia ke ƙaruwa, menene ƙa'idar wannan alamar da yadda za a iya kwantar da ita.

Babban shawarwarin rasa nauyi:

1. Yi amfani da samfurori tare da babban glycemic index kafin yin aiki na jiki, don kuzari ya bayyana, kuma haɓaka insulin. In ba haka ba, abincin da yake shigowa ana canza shi zuwa mai mai.
2. Kawai samfurori da ƙarancin GN da glycemic index ya kamata a fi son su. Wannan zai ba ku damar sannu a hankali samar da makamashi ga jikin mutum, hana tsalle a cikin insulin, kara yawan glucose a cikin jini, da kuma guje wa adon mai.

Ya kamata a fahimci cewa nauyin glycemic shine muhimmin mahimmanci don la'akari yayin ƙirƙirar abinci, amma wannan alamar bazai zama fifiko ba. Bayan wannan kuma, yakamata a yi amfani da sigogi kamar abun da ke cikin kalori, haka kuma yawan kitsen, bitamin, gishiri, ma'adanai da amino acid.

Kawai irin wannan hanyar haɗa kai don tsara abincinku mai amfani ne kuma yana iya haifar da sakamakon da ake so.