Me yasa zan san ƙididdigar insulin abinci?

Kuskure ne a yi tunanin cewa mutanen da ke da matsananciyar rashin lafiya ya kamata su san jarin insulin na kayayyakin abinci. Wannan mai nuna alama zai zama da amfani ga waɗanda ke neman rasa nauyi, shiga cikin matsanancin motsa jiki ko kuma kawai suna so su kula da sigogi a matakin da ake buƙata.

Alamar zata ba da fahimtar yadda za'a samar da insulin cikin sauri. Ma'anar makamancin haka ta bayyana sakamakon karatu, sabili da haka, an hada da insulin a cikin shirin jiyya da rigakafin yanayin ciwon sukari.

Ka'idodi na metabolism metabolism a cikin jiki

Don fahimtar da kyau da mahimmancin abubuwan da ake amfani da su a cikin masana kimiyyar abinci da magani, ya zama dole a iya haɗa su da waɗancan hanyoyin ƙirar halittar da ke faruwa a cikin jikin mutum. An san cewa za'a iya samun ajiyar makamashi mai mahimmanci don rayuwa daga abinci wanda ya ƙunshi carbohydrates (sakamakon metabolism).

Da zaran abinci ya shiga jikin mutum, sai ya fara aiki da rushewar hadaddun carbohydrates.

Yayin canzawar sinadarai, an bambanta saccharides a cikin kayan sunadarai:

• glucose (mafi yawa monosaccharide);
• fructose.

Sannan wadannan abubuwan suna shiga jini kuma ana dauke su a jiki. A sakamakon haka, zaku iya lura da yadda matakan sukari na jini ke ƙaruwa bayan cin abinci. Koda, a matsayin tushen samarda insulin, ya karɓi siginar cewa akwai buƙatar saki hormone don rage girman glucose zuwa dabi'un al'ada.

Bi da bi, insulin yana ba da damar yin amfani da sukari ga tsokoki da ƙwayoyin mai, ta hanyar tabbatar da cikakken abinci mai kyau. Idan akwai karancin insulin, kyallen takarda da sel ba zasu iya tsallake sukari ba.

Ana amfani da wani adadin glucose da fructose ta jiki don samar da albarkatun makamashi. An ajiye sashin da ba a amfani dashi ba, sakamakon haifar da ajiyar jari na abu wanda ake kira glycogen.

Babban aikinta shine tabbatar da ingantaccen matakin sukari, wanda zai isa daga abinci ɗaya zuwa wani. Wani aikin glycogen shine kiyayewa da mayar da glucose zuwa dabi'un al'ada a daidai lokacin da jiki ke fuskantar aikin jiki.

Idan fitsari ya samar da ƙaramin insulin, to nau'in ciwon sukari guda 1 ya taso - ya dogara da insulin.

A cikin yanayin yayin da aka samar da abu mai isasshen yawa, amma ƙwayoyin sun rasa ƙwaƙwalwar insulin na asali a cikin yanayi, to nau'in ciwon sukari na 2 yana faruwa, wanda baya buƙatar ƙaddamar da kwayar halittar ta musamman a cikin jikin daga waje (ta allura) - rashin dogara ga insulin.

A wannan yanayin, daidaita abinci mai gina jiki ya zama dole. Don taimakawa zowar jigon tebur, waɗanda aka samo a kimiyance - glycemic da insulin. Mahimmancinsu ya ta'allaka ne akan cewa samfuran da ke da ƙima suna taimakawa wajen riƙe alamu a ƙimar al'ada, rage haɗarin matsaloli daban-daban.

Menene shafin insulin?

Don amfani da amfani da karfi don fa'idodin kiwon lafiya wannan jigon a cikin tsarin abinci da magani ya fara a ƙarshen karni na 20 - a cikin 90s. Babban aikinta shi ne don taimakawa wajen tantance nawa insulin da cututtukan da ke kwance a cikin 'yan mintoci bayan cin abinci mai gina jiki. Yana da mahimmanci a fahimci anan akwai bambanci tsakanin wannan jigon da ɗayan, ba ƙarancin bayani ga kwararru da marasa lafiya - glycemic.

GI an ƙaddara shi bisa tushen glucose. Jiki yana karɓar glucose a jiki a cikin ɗari bisa ɗari kuma sukarin da ke cikin jikin mutum ya tashi da sauri bayan cin glucose. Bayan wasu samfurori, sukari na jini ya tashi a hankali, da bi, kuma GI yana sauka ƙasa.

AI an ƙaddara shi ne akan gaskiyar cewa ba wai saccharides kawai ba, har ma da sauran abubuwa masu amfani don ayyukan jiki na yau da kullun, kamar sunadarai, har ma da kitsen, suna da ikon ƙarfafa fitsarin don yin aikin insulin. Wannan amsawar insulin ga wani abinci ana ɗauka azaman tushen AI.

Abin ya juya ga cewa yin burodi, shine gurasa, alkama da hatsin rai, shine bangaren da ke bayar da ingantaccen sakin wannan kwayar, kodayake GI burodi ba shine mafi girma ba. Dangane da haka, akwai samfuran samfuran insulin, har ma da waɗancan nau'ikan da ke da ƙimin daraja ga wannan alamar. Matsayi mafi girma da suka zama maɓallin ƙarancin insulin shine 100 (irin wannan AI a cikin ɗan farin burodi).

Bambanci tsakanin GI da AI

Kowa ya san wannan tsarin - yawan cin abinci na gari (gurasa, kayan lemo, taliya) yana kaiwa ga tarin talakawa. Haɗin abinci mai yawa wanda ya ƙunshi kayan carbohydrate, yana shafar adadin glucose a cikin jiki sama. Alamar glycemic tana nuna yadda samfurori a cikin abincin ɗan adam ke shafar sukari a cikin jininsa.

Bi da bi, sukari ba koyaushe yana ɗaukar nauyin jiki ba.

Ana iya fitar da hormone ta:

• cuku gida;
• dankali (Boiled);
• yogurt ba tare da kayan wucin gadi ba da 'ya'yan itace.

Babu likitocin ko masana kimiyya da ke gudanar da irin waɗannan nazarin ba za su iya ba da tabbatacciyar amsa da tabbaci ga wannan tambayar me yasa hakan ke faruwa. Abinci, a cikin abin da carbohydrates bazai iya kasancewa ba kwata-kwata, yana haifar da sauri kuma wani lokacin "insulin amsa" a cikin jiki. Abin da ya sa ya bada shawarar yin hankali ga samfuran tare da ƙarancin insulin don guje wa lalata. Dangane da wannan, AI ya bayyana.

Wajibi ne a kula da matakin hormone don samun ra'ayi - shin akwai wata barazana ga lafiya ko a'a.

Idan:

• mai nuna alama al'ada ne - babu wani dalilin damuwa;
• akwai karuwa a cikin insulin - jiki ya karɓi siginar cewa lallai ne a dakatar da ƙona kitse, je zuwa ajiyar ta, sannan kuma ta toshe hanyoyin haɗin lipase (enzyme - mai ƙona kitse).

GI yana ba da fahimtar yadda saurin sukari zai iya ƙaruwa da sauri ta hanyar shiga cikin jini.

Canza (adadin karuwa) ya dogara da dalilai da yawa, daga cikinsu:

• enzymatic halayen cikin hanji (mafi yawan aiki, da sauri karuwar sukari yana faruwa);
• hanyar dafa abinci;
• hanyar da wurin da aka haɓaka samfurin;
• aikace-aikace na tasirin zafi;
• abun da ke ciki na tasa;
• yanayi wanda ake yin ajiya.

An sani cewa tasirin zafi yana shafar halayen glycemic na tasa.

Don dawo da alamomi zuwa al'ada, ya zama dole a yi la’akari da:

• GI;
• lokaci (sabili da haka, ana buƙatar kulawa sosai ainahin lokacin cin abinci, a riƙa rikodin abubuwan ciye-ciye da abinci mai kyau);
• adadin insulin.

Sanya alamun a aikace

Sanin cewa wannnan abubuwan binciken zasu iya taimaka wajan samar da menu wanda ya dace da abincin yau da kullun na mutanen da ke fama da cutar sankara. A halin yanzu, yana da matukar muhimmanci a san peculiarity - ana yin la’akari da glycemic index da farko sannan kawai sai a dauki matakin insulin na waɗannan samfuran. Wannan hanyar tana ba ku damar tsara menu na mutum.

Ba za a iya yin watsi da AI ba, saboda babban hauhawar abu yana cutar da babban sashin jiki wanda ke ɗaukar aikin tallafin lafiyar hormonal - ƙwanƙwasawa, lodi da kuma yanke shi. Wannan yana haifar da gaskiyar cewa ba a cinye lipids ba, amma yana haɗuwa ta musamman a cikin jiki, a sakamakon haka, zaku iya lura da tsarin saitin jiki.

Ka'idodin daidaitawa na AI:

• manyan abubuwan gina jiki basa hadewa da sinadaran sitaci;
• Tsarin sitaci mai tsabta da samfuran da aka haɗa abin da ya ƙunsa bai kamata a haɗa su da carbohydrates mai sauri ba (a cikin kowane haɗuwa da kowane irin aiki);
• carbohydrates mai saurin ɗaukar ruwa ba sa haɗuwa tare da abubuwan gina jiki, sitaci (dankalin da aka dafa, a matsayin misali) da kayan lambu, sabo da Boiled;
• kayan lambu ba su haɗuwa tare da carbohydrates mai sauri.

Teburin daidaitawa na AI yayi kama da wannan:

Mafi kyawun haɗuwa don shirya jita-jita iri-iri shine kifi da kayan lambu. An haɗa su a cikin menu na mutanen da ke da ciwon sukari ba tare da gazawa ba.

Babban shawarwari da hani akan samuwar tsarin yau da kullun:

1. Ba za ku iya haɗa fats da saccharides (irin su fructose, glucose da sauran nau'ikan) ba, wanda jiki ke ɗaukar ciki (ba ku iya cin nama ku sha abin sha mai dadi).
2. Theuntatawa akan jita-jita wanda ya ƙunshi haɗuwa da sunadarai da carbohydrates (cuku gida ba ta da zuma tare da zuma).
3. Haɗin da aka ba da shawarar "hadaddun carbohydrates - fats mai ƙoshi" (kifi tare da kwayoyi).
4. Ya kamata a cire zafin nama daga abubuwan da kwano, idan ya yiwu.
5. Abincin farko a rana yakamata ya zama furotin.
6. Abincin abincin dare yana da kyau a samo shi daga hadaddun carbohydrates - hatsi ko jita-jita wanda ya ƙunshi zuma (to smallan ƙaramin insulin insulin zai faru cikin dare).

Kada a haɗa da abinci na musamman a cikin abinci mai yawa a menu. A cikinsu, ana maye gurbin kitse tare da carbohydrates.

Me kuke bukatar sani?

Tun da akwai abinci da abinci da yawa, har ma da ƙuntatawa game da abinci mai gina jiki, ba a haɗa cikakken tebur na AI ba.

Sabili da haka, koyaushe yakamata a kula da waɗannan abubuwan:

1. Duk samfuran kiwo mara kyau na babban matsayi a cikin AI.
2. Tsarin nama da kifi (har da abinci daga gare su) matsakaita ne na raka'a 55.
3. Qwai da aka samo daga kaji na kowane irin (idan ba a dafa su ba) suna da AI 31.
4. Mai nuna alama mara ƙarancin ko raguwa halayyar dukkan kayan lambu da namomin kaza ne, ban da dankali kaɗai.
5. 'Ya'yan itãcen marmari da cakulan ba tare da ƙari ba tare da ƙari mai yawa na koko - 20-22 raka'a.

GI da tebur na AI (wasu abinci):

Tsarin kwatantawa:

Ta hanyar bayanin nan, zaka iya ƙirƙirar menu mafi kyau duka tare da tsarin kulawar kai tsaye zuwa matsalar.

Yana da mahimmanci a tuna cewa samfuran madara suna nuna bambanci tsakanin GI da AI. Don haka, cuku gida sau da yawa ana amfani da shi a cikin menu yana da GI 30, da AI 120. Yogurts bisa ga GI - 35, kuma bisa ga AI 115. Waɗannan samfuran ba su da tasiri na musamman kan ƙara yawan sukari na jini, amma sun zama dole a cikin abincin, kamar yadda suke haɓaka samar da babban wa marasa lafiya. maganin ciwon suga.

Shin maganin insulin yana da ban tsoro? Kafin ku firgita, kuna buƙatar tunawa - mai nuna alama yakan tashi duk lokacin da mutum ya ci abinci. Irin wannan dauki akan wani bangare ne na jiki wanda yake faruwa ne ta hanyar kwayoyin halitta wadanda aka sanya su ta dabi'a don ayyukanta na yau da kullun. Sabili da haka, idan babu bayyanannun matsalolin kiwon lafiya, to yawan shan inulin ba mummunan bane.

Masu ciwon sukari, da kuma mutanen da ke sa ido kan abubuwan da ake ci a jikinsu, suna buƙatar saka idanu kan halayen abubuwan nuna ƙira da aikin duk tsarin jikin mutum. Don samun nasarar adana ingantattun alamun alamun nauyin jikin mutum (ƙimar mutum), mutum yana buƙatar ƙirƙirar shirin abinci mai gina jiki domin a yi amfani da AI tare da ƙima mai girma da safe. Hakanan zai taimaka wajen rage nauyi. A wannan yanayin, idan kuna buƙatar mayar da hankali kan daukar ma'aikata, to, ya kamata a rarraba manyan alamun AI sau 2 - 1 lokaci kafin abincin rana, na biyu - bayan abincin rana.

Abubuwan bidiyo akan mahimmancin AI don zaɓar abincin da ya dace:

Saboda haka, insulinemic index yana da mahimmanci don ingantaccen menu kuma ya dace. Zai fi kyau a shirya shi a ƙarƙashin jagorancin ƙwararrun likita ko halartar likita.