Manuniyar Glycemic

A cikin duniyar kimiyya, masana sun fara haɓaka irin wannan yanayin a zaman ƙasa kamar na nutriciology - kimiyyar abinci mai gina jiki. An riga an kammala cewa wasu cututtukan kai tsaye sun dogara da menene, yaya da yadda mutum yake ci. An san cewa kowane samfurin yana da adadin kuzari na kansa, amma ba kowa bane ke tunanin cewa ban da wannan, akwai kuma ma'anar glycemic index, wanda shima yana da mahimmancin gaske. Abincin da ke da alaƙar glycemic index na iya shafar sukari na jini, wanda shine muhimmin mahimmanci ga waɗanda ke da ciwon sukari ko ƙoƙarin rasa nauyi.

Glycemic index of kayayyakin - menene?

Indexididdigar ƙwayar glycemic ta dogara da ƙimar canji a matakin glucose a cikin jinin mutum bayan ya cinye samfurin. Wurin farawa shine darajar glucose na raka'a 100. Akwai dangantaka - saurin haɓakar glucose a cikin jini yana tsokani sakin insulin, wanda ke haifar da ajiyar kitsen mai akan kwatangwalo, gindi, ciki.

Cin abinci tare da babban glycemic index, tabbata - ba za su je sake cike kuzarin da aka kashe ba, amma za a adana su a cikin kitse, wanda hakan ke da wuya a rabu da su. Idan muka gano alaƙa tsakanin abun da ke cikin kalori da kuma glycemic index (GI), to yana da mahimmanci a lura cewa wasu lokuta a cikin samfurin iri ɗaya waɗannan dabi'u zasu bambanta sosai.

Sau da yawa abincin mai kalori yana da ƙananan glycemic index da kuma mataimakin shi. Dukkan dabi'un suna da tasiri sosai kan ayyukan kiba ko asarar nauyi a jiki. Wataƙila yana da kyau muyi cikakken bayani game da ƙarancin ƙarancin alamun jikinmu - ma'aunin glycemic, don fahimtar waɗanne matakai ke faruwa a cikin mu kuma ƙoƙarin sarrafa su?

Menene ƙididdigar glycemic index ta dogara da?

Babban abinda ke shafar glycemic index shine carbohydrates da ke cikin samfurin kuma ana cinye shi a abinci. Amma ba dukkan su masu cutarwa bane. Kawancen carbohydrates mai sauri zasu iya haifar da tsalle a cikin GI, watau, waɗanda jiki ke rushewa da sauri, juya su zuwa glucose kuma yana adana su a cikin kitse mai ƙyalƙyali. Jerin abinci na carbohydrate mai sauri:

• Kayan.
• Psunuka
• Gurasar alkama
• Sukari
• .An zuma
• Kayan kwalliya
• Ma mayonnaise
• Abin sha mai ban sha'awa.
• Wasu 'ya'yan itatuwa - kankana, kankana, inabi, ayaba, persimmon.

Yawan adadin fiber wanda ke cikin samfurin da aka ƙone shima yana da mahimmanci - ƙasa da shi, mafi girman ma'aunin glycemic. Duk wani magani na zafi yana haɓaka GI, da yawa masana ilimin abinci suna ba waɗanda suke so su rasa nauyi su ci abinci mai ɗorewa idan zai yiwu. Zuwa mafi girma, wannan ya shafi kayan lambu da 'ya'yan itatuwa. An gano kashi mai ban sha'awa ta hanyar masana kimiyyar abinci mai gina jiki - mara ƙarancin mai da furotin da samfurin ya ƙunsa, shine mafi girman ma'aunin glycemic.

Me yasa kuke buƙatar abincin GI?

Tabbatar sanin mahimmancin glycemic na abubuwan da aka cinye yakamata su kasance mutane masu fama da cutar sukari da waɗanda ke sarrafa nauyin su ko neman kawar da karin fam. Lokacin yin lissafin adadin adadin kuzari da aka ƙone da kuma glycemic index, yana yiwuwa a sarrafa nauyi da sukarin jini. Fitowar kuraje shine farkon alamar rashin abinci mai gina jiki. Matsalar matsala ita ce sakin abubuwa masu guba, gubobi, zubar da sakamako na amfani da abinci tare da babban GI.

Tare da ciwon sukari

Kwararrun ilimin kimiya (glycemic index) sune masana kimiyya suka kirkiro shi da farko don mutanen da suke da cutar sukari don sarrafa sukarin jininsu. Sabili da haka, ga GI akwai suna na biyu - insulin insulin. Yin amfani da wannan sigar, likitoci za su san yadda sauri glucose ya shiga cikin jini bayan cinye samfurin, shin zai zama tsalle ko ƙara ƙarancin mai nuna alama.

Cutar sankara (mellitus) babbar cuta ce ta endocrine, wacce ta dogara ne da karancin insulin da jiki ya samar. Yana da cikakkiyar magani, yana yiwuwa ne kawai don kiyaye lafiyar al'ada. Idan kun fahimci yanayin cutar, kuyi amfani da ƙididdigar glycemic, ku ci daidai - wannan zai taimaka don guje wa rikice-rikice na ciwon sukari. Tare da isasshen adadin insulin, matakin sukari na jini ya hauhawa sosai, wanda ke haifar da mummunar cuta na rayuwa, har zuwa asarar hankali da ƙwayar cuta.

Sabili da haka, kasancewa da cuta kamar su ciwon sukari, yana da matukar muhimmanci a saka idanu akan abubuwan da ke cikin abinci. Babban mahimman bayanai na ɗayan samfuran samfuri na iya ƙetare sakamakon tasirin magunguna gabaɗaya. Bayan bincika jerin samfuran samfuran tare da babban GI, fahimtar takamaiman dalilin da yasa wani abinci jerin abubuwan da ba a so, zaku iya sarrafa abincin ku ba tare da cutar da lafiyar ku ba.

Yayin rasa nauyi

Yana da wuya mace ta kasance, ko da tana da siffofin siriri, ba ta mafarkin rasa nauyi. Farantawa kanka rai da yunwa ba abune mai dadi da rashin tsaro ba, musamman tunda bayan irin wadannan hanyoyin na asarar nauyi, kilo kilo sun dawo da sauri kuma tare da wuce kima. Shin akwai panacea na waɗannan santimita marasa amfani akan kugu da kwatangwalo? Masana ilimin abinci sunce ya wanzu.

Aiki na tsawon lokaci ya nuna cewa waɗanda suka kirga adadin kuzarin abincin da aka cinye kuma suka kasance masu mallaki adadi mai ƙyalli. Masana kimiyya sun kara sauƙaƙa hanyar zuwa nauyi. Samun ilimin da ake da shi na ƙirar glycemic index yana taimakawa wajen kiyaye kowane yanki da kuka ci. Halayen samfuri da alamomi na alaƙa suna da alaƙa. Gari, mai daɗi, mai - tare da babban GI. Ko da wasa wasanni da yin kyakkyawan aiki na jiki, amma cinye abincin da "ba daidai ba", da alama ba za ku iya rasa nauyi ba.

Me zai faru idan mutum ya ci samfurin da ke da alaƙar glycemic index? Bayan abinci ya shiga jiki, sai aka fara samar da furotin, wanda yake canzawa zuwa sukari: da sauri hakan ta faru, tsalle yayi tsalle. Lokacin da matakan glucose na jini ya yi yawa, kumburi ya fara samar da insulin, wani hormone wanda dole ne a rarraba ƙarfin glucose da kyau a cikin kyallen ƙwayoyin tsokoki da kuma dukkanin kwayoyin. Ana ajiye abin da aka zubar "a ajiye" kuma yayi kama da fatsi mai santsi.

Kayayyaki sun kasu kashi uku: manyan, matsakaita da ƙanana. Belowasan da ke ƙasa zai kasance tebur tare da sunayen samfuran da ke ɗauke da ƙimar ƙididdiga mafi girma, saboda haka ya fi haɗari ga jiki. Morearin fiber da fiber a cikin samfurin, ƙarancin lahani da ƙarin fam da zai iya kawowa. Abincin da aka dafa da soyayyen sun kasance masu cutarwa fiye da irin na gari: GI na ƙananan karas shine 35, kuma na karas da aka dafa - 85. Koda 'ya'yan itatuwa da kayan marmari masu launuka daban-daban za su kasance cikin gungun GI daban-daban. Usefularin amfani - furen kore.

Tebur: Jerin samfuran Babban GI

Don saukaka lissafin jimlar glycemic index, manyan kayayyakin da mutum ya cinye abinci ana sanya su a cikin tebur. Don amfani da hanyar cirewa, wannan jerin tsarin yana cikin samfuran samfuran da ke da babban darajar GI waɗanda ke da ƙima sama da 70. Nuna shine glucose, ƙididdigar GI na 100.

Lyididdigar glycemic don asarar nauyi. Yadda za a Zaɓi Productsarancin Kayayyakin GI mai ƙananan GI

Abincin GI-tushen shine ɗayan mafi sauƙi kuma mafi yawancin. Wannan abincin don asarar nauyi ya dogara ne da rage yawan abinci tare da babban GI, wanda zai iya shafar matakin sukari da kuma darajar jikewa bayan cin abinci.

A cikin sharuddan nazarin halittu, jigon irin wannan abincin shine maye gurbin carbohydrates mai sauƙi tare da rikitattun ƙarancin analogues, tun da carbohydrates na nau'in mai sauƙi ana nuna shi ta hanyar ɗaukar hanzari kuma yana haifar da saurin matakin sukari. Yana da mahimmanci a lura cewa canje-canje kwatsam a cikin matakan glucose daidai ne ainihin dalilin dalilin jin ƙaryar jin yunwa bayan cin abinci. Bugu da ƙari, carbohydrates mai sauri wanda aka samo a cikin abinci tare da babban matakin GI ana nuna shi da babban darajar kitse na jiki, wanda da farko yana bayyana a cinya da ciki. Cikakkun carbohydrates suna da ainihin hanyar kishiyar abu: ɗaukar jinkirin, rashin saukad da matakan sukari, tsawon jijiyar jiki.

Don rarrabe tsakanin carbohydrates na nau'in mai sauƙi da hadaddun, zaku iya amfani da ma'anar glycemic. Wannan jigon yana nuna matakin yawan ci gaban sukari dangane da abin da aka ci. David Jenkins ya lissafta wadannan alamomin ne a 1981 kuma yana kunshe ne a cikin tebur na musamman, wanda za'a gabatar a kasa.

Zai fi kyau a zaɓi abinci ƙididdiga don ƙoshin abincin ku. Daga cikin waɗannan samfuran, yawancin nau'in kabeji, radish, barkono kararrawa, kaza, turkey, rago, shayi, kofi, da kuma yawancin nau'in kifi, ciki har da sigar fata, kwamba da perch. Bugu da kari, kusan dukkanin nau'ikan mai na yau da kullun har ma da mayonnaise an rarrabe su azaman samfuran samfuri mai ƙira.

Koyaya, yin amfani da samfuran kawai tare da ƙididdigar baƙi don asarar nauyi kuma ba a bada shawarar ba. Duk mahimmancin abincin shine rage ƙididdigar, kuma ba don rage wannan alamar zuwa sifili ba, tunda glucose a cikin matsakaici yana da amfani kuma yana da matukar muhimmanci ga jiki.

Daga cikin matakan rasa nauyi ta hanyar irin wannan dabarar ta bambance ...

Ya ƙunshi sauyawa zuwa tsarin abinci wanda ya danganta da ƙananan abinci na GI. Yana da mahimmanci bangarorin su ƙanana. Wannan matakin yana ɗaukar makonni da yawa, har zuwa lokacin da ba a tsayar da alamun nuna nauyi a wasu matakan mutum ba.

A wannan matakin, an yarda da amfani da samfurori tare da matsakaitan GI. Koyaya, cin abinci mai tsayayye ya karaya. Mataki na biyu kuma yana ɗaukar makonni da yawa.

Sauƙaƙe abincin da sauyawa zuwa tsarin abinci na yau da kullun dangane da abinci tare da matsakaici da ƙananan GI.

Ka'idojin asali na abincin GI

• Smallaramar cin nama da kifi ba ya zuwa mataki na biyu.
• Cin 5-6 sau a rana a cikin kananan rabo, inda manyan abinci 3 da snan abun ciye-ciye.
• Abincin da yakamata yakamata ayi awanni 3 kafin a kwanta.
• Nisar masu kitse da abinci mai sarrafawa, ba tare da la'akari da matakin GI ba.
• Yawan amfani da abinci marasa tsayayyen abinci, a matsayina na doka, lokacin sarrafa kayayyakin yana haɓaka ƙididdigar ƙwayar su.

Jerin Kayan Abinci na GI Mai Ruwa don Taimakawa Rage nauyi

Dukkanin samfuran samfurori masu ƙarancin GI suna da faɗi sosai. Koyaya, don ingantaccen asarar nauyi, zaku iya ƙuntata kanku ga samfuran da suka fi dacewa da araha.

Tablearancin Kayan Samun Rashin Glycemic Mai Girma

Sweets

Salatin kore

Abubuwan da ake buƙata sun haɗa da:

• 300-400 grams na ganye letas,
• 2-3
• 2-3 tumatir
• wani gungu na Dill ko faski,
• cokali biyu na mustard da kayan lambu.

Tsarin dafa abinci ya ƙunshi niƙa da kayan da aka wanke sosai a ƙarƙashin ruwa mai gudana, gami da cakuda shi da kayan yaji da mustard da mai.

Salatin Avocado

Abubuwan da ake buƙata sun haɗa da:

• 1 karamin nono mai nono
• 2-3 Boiled qwai,
• 1 avocado
• 2-3
• Tafarnuwa 2-3
• Soya miya (an ƙaddara adadin gwargwadon dandano, a kan matsakaita 5 tablespoons sun isa ga irin wannan tasa),
• cokali biyu na mustard
• tsaba na sesame da albasarta kore.

Tsarin dafa abinci ya ƙunshi tafasa nono kaza da matse shi cikin tsoffin ƙwayoyin. A mataki na gaba, ana yanka qwai, avocados da cucumbers a cikin kananan cubes. Sannan a yanka ganye. Bayan an shafa tafarnuwa a kan ƙaramin grater, zaku iya amfani da murkushewa na musamman don tafarnuwa. Bayan duk waɗannan hanyoyin, an shirya miya: ta hanyar haɗa tafarnuwa, albasa, mustard da soya miya. Sauran kayan an hade su daban, salted dandana kuma kayan yaji da miyar miya.

Abubuwan da ake buƙata sun haɗa da:

• har zuwa 400 grams na nama durƙusad da shi, ya fi dacewa a yi amfani da fillets,
• kwata na kabeji,
• 1 karas, albasa, tumatir da barkono Bulgarian,
• 2-3 matsakaici-sized matasa dankali,
• barkono, gishiri da ganye na ganye don dandana.

Mataki na farko a cikin shirya tasa shine dafa nama da sauri dafa kayan lambu a cikin kwanon rufi tare da ƙari da karamin adadin mai. Bayan haka, a yanka kabeji sosai, sai a kwantar da dankali a yanka a kananan cubes. Bayan tafasa naman, ƙara yankakken kabeji a cikin kwanon rufi, bayan mintuna 10 - dankali, da kuma bayan minti 10 - kayan lambu. Bayan ƙara duk kayan masarufi, ya kamata a dafa shi a ɗan minti 10. A mataki na karshe, kuna buƙatar ƙara duk kayan yaji don dandana kuma bar broth tafasa don wani minti 1.

Glycemic index ga masu ciwon sukari. Yadda mutane masu wannan cutar ke amfani da wannan alamar

Ga masu fama da cutar sankara, glycemic index na asali ne ga kiyaye jikin mutum. Ta wannan hanyar ne yawancin yawancin abubuwan cin abinci na zamani ga masu ciwon sukari ke samo asali. Haka kuma, a karo na farko an yi nazarin wannan ka'idodin a cikin mahallin ciwon sukari kuma an tsara shi musamman ga mutanen da ke fama da wannan cuta.

An san cewa carbohydrates mai sauƙi suna tsoratar da haɓaka mai yawa a cikin matakan sukari na jini, irin waɗannan carbohydrates halayyar abinci ne tare da babban GI. Babu shakka, ga mutanen da ke da ciwon sukari, karuwa mai yawa a matakan sukari yana da haɗari ga lafiya, kuma ba wai kawai yana haifar da adon mai ba a cikin dogon lokaci, kamar yadda yake a cikin mutane masu lafiya. Wannan shine dalilin da ya sa masu ciwon sukari basu da bambance-bambance masu yawa daga abubuwan da ake amfani da GI waɗanda aka tsara don 'yan wasa ko kuma mutanen da suke son yin asara.

A zuciyar mai ciwon sukari shima yana rage yawan amfani da abinci da abinci tare da babban GI. Bugu da ƙari, fahimtar mahimmancin ƙididdigar glycemic index yana ba wa mutanen da suke da ciwo tare da nau'in 1 da nau'in ciwon sukari na 2 don fadada menu bisa ga bayanan ƙididdiga.

Yana da mahimmanci a lura cewa glycemic index ga mutane daban-daban alaƙa ce ta dangi, tunda lokacin narkewar samfuran iri ɗaya ya bambanta dangane da jikin wani mutum. Bugu da ƙari, akwai bambanci a cikin karatun ci gaban sukari na jini daga samfura iri ɗaya a cikin masu lafiya da masu ciwon sukari, wanda yakamata a la'akari da shi lokacin ƙirƙirar shirin abinci mai gina jiki. Yana da mahimmanci a lura cewa jimlar adadin lokaci zuwa adadin sukari ba ta canzawa ga kowa. Zai fi kyau ƙirƙirar abinci don masu ciwon sukari tare da ƙwararrun likita waɗanda ke fahimtar yanayin tafiyar cutar kuma suna da kwarewa a wannan filin.

Menene ma'anar bayanan glycemic

Alamar glycemic alama ce ta yadda sauri ko a hankali carbohydrates ke rushewa zuwa glucose. Ana auna wannan ma'aunin akan sikelin mai maki 100. Dangane da haka, don samfurin da ke da ƙwayar carbohydrate, GI zai zama raka'a 0. Kuma matsakaicin darajar GI za a samu ta samfuran da ke dauke da adadin carbohydrates a cikin abubuwan da ke cikin ta.

Wadancan abincin da suke da karuwar darajar GI suna da sauri jiki ya kwashe su. Sakamakon makamashi kuma ana cinye shi da sauri. Kayayyakin da ke da ƙananan GI, akasin haka, ana shan su a hankali, suna ba da makamashi a hankali. Wannan na faruwa ne saboda yawan adadin fiber a jikinsu. Saturnar daga jinkirin carbohydrates baya zuwa da zaran daga masu saurin. Amma ana jin ana nutsuwa da jin yunwar.

Abubuwan carbohydrates masu sauki suna da haɗari saboda sun saturate na ɗan gajeren lokaci. Sabili da haka, bayan cin abinci, alal misali, ganyayyaki tare da shayi mai zaki, zaka iya sake jin yunwa cikin sauri. Wannan ya faru ne sakamakon sakin insulin a cikin jini. Don haka jiki yana mayar da martani ga samfurin tare da babban GI. Ana buƙatar insulin don sarrafa sukari mai yawa wanda ya shiga cikin jini. Bugu da kari, shi ke da alhakin adana mai "a ajiye". Saboda haka bayyanuwar wuce kima tsakanin masoya.

Yawan sakin insulin a cikin jini yana haifar da wata matsala - cuta ta rayuwa. Bayan haka muna magana ne ba kawai game da mummunan tasirin masu shaye-shaye kan ƙimar adadi ba, har ma game da matsalolin rashin lafiyar da zasu iya haifar da su.

Manufar kowace yarinya da ke son kyakkyawa kuma ta yi ƙoƙarin yin rayuwa mai kyau ita ce kiyaye matakan sukari a cikin jini koyaushe. Idan jiki koyaushe yana fuskantar “tsalle” a cikin sukari, to lallai zai kashe kitse na gaba. Don hana wannan, bincika jerin ƙananan abinci na GI. Ya kamata koyaushe cikin ƙwaƙwalwar ka, kamar tebur ɗin ninka.

Productsarancin Kayan GI

Irin waɗannan samfurori suna sannu a hankali suna shiga cikin jini, suna ba da jin daɗin jin daɗi na dogon lokaci. Amma cin abinci yana da wahalar ci yayin abinci. Sabili da haka, a cikin abincin abinci mai gina jiki ana haɗe su tare da wasu samfurori daga babban GI. Gungiyar GI mai ƙasƙanci ta haɗa da yawancin kayan lambu, legumes, sabo 'ya'yan itace (amma ba ruwan' ya'yan itace ba). Hakanan an haɗa su a cikin wannan nau'in taliya ana yin sa daga durum alkama da shinkafa mai launin ruwan kasa.

Kar ku manta cewa abincin carb din yana da adadin kuzari. Sabili da haka, lokacin yin lissafin tsarin abinci, dole ne a yi amfani da sigogi biyu a cikin lokaci ɗaya: glycemic index da adadin kuzari adadin kowane sashi.

Matsakaicin GI

Wannan rukunin ya haɗa da wasu 'ya'yan itace da berries, kamar su: apples, plum pears, kiwi, blueberries, raspberries da sauran su. Hakanan ya hada da baƙar fata, hatsin rai da kuma burodin hatsi gaba ɗaya. Ba tare da hatsi ba: buckwheat launin ruwan kasa, oatmeal, shinkafa mai tsayi.

Kamar yadda kake gani, babu ko ɗayan ɗayan da ke da nama, kifi, ƙwai da kaji. Gaskiyar ita ce cewa glycemic index su kusan ba komai bane. Akwai ƙarancin carbohydrates a cikin su wanda ba a la'akari da shi. Lokacin rasa nauyi, yana da mahimmanci a hada abinci mai gina jiki da abinci tare da ƙimar glycemic low. Wannan haɗin shine ana amfani dashi yayin abincin furotin. An tabbatar da ingancin wannan nau'in asarar nauyi sau da yawa a aikace.

Babban samfurori na GI

Waɗannan sun haɗa da: Sweets, taliya daga nau'in alkama mai taushi, burodi da kek daga gari alkama, dankali. Hakanan, ana samun yawancin carbohydrates mai sauri a wasu hatsi: farin farar shinkafa, sha'ir, semolina, da kuma duk hatsi na gaggawa. Ya kamata kar a kwashe ku da 'ya'yan itatuwa masu zaki, tumatir da' ya'yan itatuwa masu bushe, irin su: kwanakin, kabewa, ɓaure, kankana, abarba.

Kuna iya gano wane rukuni waɗannan ko wasu samfuran keɓaɓɓen amfani da tebur na musamman, waɗanda za mu bincika a ƙasa

Ribobi da na cinikin abinci mai yawa da GI ke ci

Kamar yadda aka riga aka ambata, abinci mai ƙananan carb tare da fiber mai yawa sune mafi fa'ida ga jiki mai rasawa. Garancin GI baya haifar da tsalle-tsalle a cikin insulin. Dangane da haka, irin wannan abincin ba ya haifar da ajiyar kitsen mai. Akwai sauran fa'idodi, kazalika da rashin daidaituwa na abinci tare da ƙimar glycemic low.

Sididdigar ƙananan samfurori na GI:

• Rashin yawan hare-hare na yunwar. Sakamakon fiber, ana amfani da carbohydrates a jiki a hankali. Jin daɗin jin daɗi bayan abincin dare ya daɗe na dogon lokaci.
• Rage nauyi amma tasiri mai nauyi. Godiya ga sifili ko ƙarancin kayan abinci, kilo kilo tafi daɗewa.
• Jin daɗin rayuwa, bayyanar kyakkyawa da ƙoshin lafiya.
• Inganci hana kiba.

Cons na Garancin kayayyakin GI:

• Rashin rauni na jiki. Yawan cin abinci kullun tare da ɗan ƙaramin glycemic index yana haifar da raunana jiki. Ba zai iya yin tsayayya da ƙoƙari na jiki na baya ba.
• Jaruma menu. Dafa abinci ta amfani da tebur bashi da wahala. Yana da matukar wahala a lissafta adadin yawan glycemic da abun da ke cikin kalori idan aka hade su a abinci daya.

Abvantbuwan amfãni da rashin amfani suna cikin abinci tare da babban glycemic index. Minarancin mahimmin haɓaka shine mafi yawan ƙwayoyin carbohydrates, waɗanda suke sha da sauri kuma suna haifar da matsalolin lafiya da kiba.

Wasu mutane suna tunanin cewa carbohydrates mai sauri suna lalata jikin mutum kuma ya kamata a cire shi gaba ɗaya daga abinci mai gina jiki. Amma irin wannan ra'ayi kuskure ne. Dukkanta ya dogara ne akan abin da kuzarin da jikin ya karɓa ana amfani dashi.

Za a iya cinye manyan abinci na GI don dalilai uku daban-daban.:

1. Samuwar ajiya a ajiye A cikin wannan yanayin ne ana dage kitsen mai a cikin kugu.
2. Sake dawo da tsoka bayan motsa jiki. A lokaci guda, ajiyar glycogen reserve an sake cika su.
3. Amfani da makamashi don aiki a jiki a yanzu.

A zahiri, a farkon lamari, carbohydrates mai sauri shine abokan gaban adadi. A na biyu da na uku - wani abu mai mahimmanci don rayuwar ɗan adam.

Abubuwan samfuri tare da babban ma'auni suna da lahani kawai lokacin da aka cinye su ba tare da ƙima ko buƙata ba. Ptionaukar sarrafawa na katako, dankali, flakes na masara na iya haifar da wuce kima. Amma bayan wasanni ko motsa jiki na yau da kullun yayin rana, waɗannan sinadaran ne zasu iya dawo da ƙarfin jikin.

Menene GI ya dogara da kuma yana yiwuwa a rinjaye shi

Indexididdigar da aka bayar ta hanyar yanayi kanta na iya canzawa ƙarƙashin rinjayar abubuwa daban-daban. Mafi mahimmancin su:

1. Tsarin. Tsarin hatsi sau da yawa ya ƙunshi sitaci. Mafi girman abin da ke cikin, na sama da na GI. Misali, masara a wannan batun shine mafi hatsarin “hatsi”. Saboda yawan adadin sitaci, alamunta sun kai 65.
2. Jiyya mai zafi. Yawancin kayan lambu suna dafa shi, stewed ko gasa, da ƙarancin abin da suke kawowa. Kuma batun ba wai kawai cewa bitamin da sauran microelements masu amfani sun ɓace daga abun da ke ciki. A ƙarƙashin rinjayar zafin jiki, adadin glycemic dankali, karas da sauran kayan lambu da yawa sun tashi.
3. Kasancewar mai. Idan kun ƙara ɗan mai akan abinci, to, zaku iya rage GI. Amma ya kamata ya kasance mai ingancin man zaitun a cikin adadi kaɗan. Omega-3 mai kitse suna da dukiya iri ɗaya. Ana samun su da yawa a cikin abincin teku da kifi.
4. Kasancewar sunadarai. Akwai ra'ayi cewa mafi kyawun "biyu" don carbohydrates sune sunadarai. Haɗin furotin da abinci na carbohydrate na iya rage darajar GI sosai. Amma yana da mahimmanci a la'akari da cewa carbohydrates a hade tare da wasu samfuran kiwo da ke da su babban insulin indexakasin haka, ƙara wannan alamar. Index insulin shine mafi mahimmancin alama wanda ke nuna tsananin ƙarfin tsalle-tsalle a cikin glucose da insulin a cikin jini dangane da glycemic index.
5. Fiber. A mafi girma da yawan fiber, da ƙaramin glycemic adadi. Sabili da haka, abincin dole ne ya kasance ya ƙunshi 'ya'yan itatuwa, kayan lambu, ganye, burodin burodi, kwayoyi, tsaba da legumes.
6. Ciniki. Finer da yankakken hatsi, da mafi girma da carbohydrate index. Dalilin yana da sauki: babu karancin fiber a cikin hatsi wanda aka girka fiye da duka hatsi.
7. Balaga. Cikakken 'ya'yan itacen, da more ta GI. Lyididdigar glycemic na kore banana tana ƙasa da na cikakke. Haka yake ga kowane 'ya'yan itace.

Lambar Glycemic - ƙimar ba koyaushe ba ce. Tsarin kayan lambu iri ɗaya ko 'ya'yan itace na iya bambanta. Misali, GI raw karas - 35da stew - 85. A cikin dankali da aka dafa a fatansu, wannan ƙimar zai zama ƙasa da dankalin mashin da aka matse - 65 zuwa 90.

Yadda za a rage girman kayayyakin

1. Taran abincin 'al dente'. Wannan shine, a ɗan ɗanɗana su. Duk tsawon lokacin da kuka dafa su, to da yawaita GI zaiyi.
2. Zabi dan kadan unripe marasa 'ya'yan itace. Duk da cewa ba su da zaki sosai, suna rage haɗarin samun lafiya.
3. Ku ci 'ya'yan itatuwa sabo. Ruwan da aka matse yana haɓaka ma'aunin glycemic.
4. Rice yana da kyau a ɗauka ba wanda aka goge ba, amma talakawa. Mafi kyawun zaɓi shine launin ruwan kasa ko daji.

Duk waɗannan ka'idojin ana iya haɓaka su: kusancin samfurin shine zuwa ga kamanninsa na halitta, mafi amfanin sa.

Yaushe kuma Wanene yakamata ayi Amfani da GI mai ƙananan GI

Akwai abinci na musamman don ƙididdigar glycemic. Masana ilimin abinci sun wajabta su a lokuta:

• tare da ciwon sukari ko don rigakafin ta,
• a cikin yanayi idan mutum yana da matsaloli game da shan insulin,
• don jinkirin amma tasiri mai nauyi,
• tare da kasawa na rayuwa, irin wannan abincin yana taimakawa wajen kafa tsarin rayuwa.

Abincin ya samo asali ne ga mutanen da ke da ciwon sukari. Kuma kawai sai an nuna godiya ga waɗanda ke bin ƙididdigar su. Babban mahimmancin irin wannan abincin shine sauyawa na carbohydrates mai sauƙi tare da mai rikitarwa. Yana da sauƙi a rarrabe carbohydrates daga juna ta amfani da jerin lambobi na musamman ko tebur. Sakamakon shi ne ingantaccen metabolism, har da matakin sukari, asarar nauyi.

Jerin Abinci mai ƙarancin Girma

Wannan jeri ya ƙunshi samfura waɗanda ke ɗauke da hadaddun carbohydrates. Suna rushewa a hankali, ba sa haifar da hare-hare na yunwar ba kuma suna taimakawa wajen rasa nauyi. Mafi ƙasƙanci glycemic index na waɗannan samfuran:

1. 'Ya'yan itãcen marmari da berries. Musamman ma amfani: blueberries, cranberries, blackberries, blueberries, lingonberries, cherries, raspberries, strawberries. A lokaci guda, ana iya cin berries sabo ko daskararre don yawan hunturu. Kungiyoyin guda sun haɗa da: innabi, apple, lemo, lemo, mandarin, da wasu drieda driedan drieda driedan bushe, alal misali, prunes da apricots bushe.
2. Cereals, taliya, legumes. Of musamman darajar su ne: shinkafa daji ko launin ruwan kasa, buckwheat ƙasa kore, bran, taliya taliya al dente 'daga durum alkama. Kuma kusan dukkanin Legumes na takin: kaji, waken soya, lentil, wake.
3. Kayan lambu. Mafi kyawun halayen ana mallakar su ne da kayan lambu kore: farin kabeji, cucumbers, broccoli, sabo kore Peas, kore wake, kararrawa. Sauran kayan lambu suna iya yin alfahari da ƙananan abubuwan lura: zucchini, eggplant, albasa. Kusan duk ganye suna cikin wannan rukunin: dill, faski, alayyafo, seleri. Zuwa wannan rukunin, zaku iya ƙara namomin kaza, ginger, karas, bishiyar asparagus, rhubarb.
4. Tsaba da kwayoyi. Ba a nuna alamun glycemic a cikin ruwan wuta, almonds, cashews, pistachios, walnuts da pain lean. Sesame da kabewa iri suna da halaye iri ɗaya masu amfani.
5. Yogurt. Yakamata ya kasance mai-kitse, ba tare da dyes ba, kayan sunadarai da sukari.
6. Cakulan da Ice cream. Hakanan za'a iya biyan Sweets a kan irin abincin. Amma cakulan ya kamata ya zama mai ɗaci, da kuma ice cream da aka yi tare da fructose.

Kuna iya ƙara lissafin tare da kifi da nama, kaji da qwai. Bayan duk wannan, suna da ƙimar GI ba komai. Amma nama da kifi ya kamata su bushe, ba tare da kiba mai yawa ba.

Tebur mai ƙarancin Girma

Allon da ke ƙasa suna nuna samfurori waɗanda GI bai ƙasa da 55. Jerin galibi ya ƙunshi hatsi, lemo, kwayoyi, kayan lambu da 'ya'yan itatuwa. Kusan babu wurin da za a ci sisi a ciki, ban da cakulan mai ɗaci da ice cream. Babu nama, kifi, qwai, kuma yawancin samfuran kiwo a cikin allunan, tunda GI kusan su ba komai bane.

Kuna iya saukar da tebur na Excel glycemic index anan.

Muhimman bayanai Game da GI

Domin cin abinci yadda yakamata, la'akari da tsarin glycemic index, kuna buƙatar sanin mahimman bayanai game da shi:

1. Bauta sau biyu da bai dace ba. Idan abincin yana da ƙarancin GI, wannan baya nufin kwatankwacin abin da za'a iya cin shi a kilo. Hakanan wajibi ne don yin la'akari da abun da ke ciki na kalori da abun da ke ciki. Misali, kwakwalwan kwakwalwar dankalin turawa suna da ƙananan glycemic index fiye da Peas kore. Amma ƙarshen yana da ƙarin fa'idodi da kaddarorin abinci mai gina jiki.
2. Kayan lambu da 'ya'yan itatuwa zasu zama lafiya idan kun ci su da kwasfa. Kuma ma'anar anan ba wai kawai cewa bitamin da ma'adanai sun mayar da hankali ne a cikin fata ba. Fiber, wanda aka samo mai yawa a cikin fata na 'ya'yan itacen, yana taka muhimmiyar rawa. Yana da ikon rage GI a wasu lokuta. Koda matasa dankali zasu zama da amfani sau 2 idan an wanke su sosai, a dafa su a kwasfa, sannan a ci abinci ba tare da peel ba.
3. Haɗin samfurin daban-daban na iya raguwa ko haɓaka GI. Misali, zare, kitse da acid (ruwan lemun tsami) suna rage ragi. Sakamakon iri ɗaya zai haifar idan kun haɗa furotin da carbohydrates. Kuma madara na iya kara adadin saboda lactose (sukari madara) da ke ciki.
4. Chewing a hankali yana da mahimmanci.. Idan kun tauna abinci sannu a hankali, ana amfani da carbohydrates a hankali. A nan sanannen hikima aiki: "Ka more dogon lokaci, ku more tsawon."

Indexididdigar glycemic ba shine mafi mahimmanci nuna alama a cikin shirin abinci ba. Wajibi ne a kula da abubuwan da ke cikin kalori, da darajar abinci mai gina jiki. Misali, samfuran dake da karancin GI, amma tare da babban adadin kuzari zasu taimaka wajan rage nauyi. Bayan haka, babban mahimman bayanai a hade tare da karamin adadin adadin kuzari zai haifar da karin fam.

Jimlar carbohydrates tana da mahimmanci fiye da ingancin su. Babu damuwa idan carbohydrates mai rikitarwa ko mai sauƙaƙe sashin abinci ne. Mafi mahimmanci shine nawa suke shiga jiki. Misali, idan ka dayo taliya daga nau'ikan wuya kuma ka dafa su daidai, to yayi girman yanki mai yawa na iya rage duk kokarin zuwa sifili. Bayan haka, jimlar adadin carbohydrates za su ratsa rufin, duk da cewa suna “daidai”.

Shin ƙananan abinci na GI suna da kyau kuma suna da mummunar cutar GI?

Kayayyaki masu dabi'un GI daban-daban suna da amfani ga lafiyar ɗan adam. Dukkanin ya dogara ne da inda kuma a wane adadi na jiki yake kashe kuzarin da aka karɓa daga carbohydrates. Daidaitawa ya rikice lokacin da carbohydrates masu yawa suka bayyana. Idan jiki ya shafe su da fa'ida, to ba zai sami matsaloli tare da wuce kima ba.

Cin abinci tare da lambar glycemic mai tsayi ko matsakaici yana da amfani kawai bayan ƙaruwa da motsa jiki, horo, aiki tuƙuru. Sa'an nan irin wannan abincin yana da amfani - yana mayar da wadataccen carbohydrates. A wasu halaye, an rage yawan irin waɗannan samfuran.

Abincin low-GI yana da kyau ga duk wanda ya damu da lafiyarsu. Amma a tsarinsa tsarkakakke, irin wannan abincin zai iya haifar da rauni ga jiki. Sabili da haka, yana da kyau a ninka shi da samfuran tare da matsakaici ko babban ma'auni.

Ka tuna cewa lokacin hada abinci tare da babban glycemic index, ka ƙare da matsakaici.

Benefitsarancin fa'idodin glycemic an inganta su.:

• mutanen da ba su da ƙarfi
• marassa lafiya masu kamuwa da cutar sankara,
• masu kiba da ke fama da kiba.

A cikin waɗannan halayen, ƙarancin abincin GI zai taimaka wajen kula da sukarin jininka. Hakanan, irin wannan abincin yana daidaita metabolism kuma yana rage nauyi.

10 taimako mai amfani

Zuwa samfurori masu ƙarancin ƙarfi na glycemic sun zama kayan aiki masu tasiri a cikin yaƙi da ƙarin fam, ɗauki bayanin wasu shawarwari masu amfani:

1. Rage ko kawar da carbohydrates mai sauƙi daga abincinku. Sauya su da wasu hadaddun.
2. Highara abinci mai furotin a cikin menu.
3. Hada abinci mai arzikin fiber. Zai taimaka rage yawan shan abincin ka.
4. Rage yawan kitse na abinci. Zaɓin da aka yarda kawai shine ƙaramin adadin man zaitun. Abincin teku da kifayen zasu taimaka wajen cike ƙarancin kiba. A lokaci guda, zasu rage GI na wasu samfurori.
5. Gwada kada kuyi tsayi da yawa. Taran taliya da kayan lambu da aka cika yawan su da yawa suna ninka adadinsu na glycemic.
6. Dogara kai tsaye ga abincin. Ku ci a tsaka-tsaran sa'o'i uku zuwa hudu.
7. Ku ci abinci a cikin sitaci tare da kayan lambu. Don haka zaka iya daidaita matakin GI.
8. Yi ƙoƙarin cin 'ya'yan itatuwa sabo, ba ruwan' ya'yan itace daga gare su. Yayin juji, yawancin fiber mai amfani sun ɓace.
9. Kada ku dafa hatsi har sai an dafa shi cikakke. Karkashin tasirin magani mai zafi na tsawan lokaci, sitaci ya shiga wani yanayi, mai sauƙin narkewa. Zai fi kyau ku turɓɓe su da ruwan zãfi, kunsa su kuma ku bar su awanni da yawa.
10. Idan akwai sha'awar cin Sweets, to, kada ku ci shi a kan komai a ciki. A alewa a koyaushe matsa mai dintsi na kwayoyi, don haka za a sami ƙarancin lahani daga gare ta.

Ganin ba da ma'anar glycemic index na samfurori, ana iya magance matsaloli da yawa lokaci guda: rage nauyi mai yawa, kafa metabolism, hana haɓakar ciwon sukari da jinkirta tsufa. Amma lokacin ƙirƙirar abinci mai gina jiki don asarar nauyi, yana da mahimmanci a kula da wasu sigogin abinci, kamar abubuwan kalori da ƙimar abinci mai gina jiki.