Glycemic index don hakori haƙori

Tare da ciwon sukari, ban da shan magungunan hypoglycemic ko insulin far, wani ɓangaren magani shine abinci. Babban ka'idar abinci mai gina jiki ya samo asali ne daga kin kin abinci mai kazamar carbohydrate.

Abinci mai kyau da keɓaɓɓiyar carb mai wadata a cikin bitamin da ma'adanai ya kamata ya fi rinjaye a cikin abincin mai haƙuri. Dangane da shawarar likita, marasa lafiya suna buƙatar cin kayan lambu, naman alade, kifi, ganye da sauran abinci mai kyau. Amma idan ciwon sukari ya sa kuke son wani abu mai daɗi kuma ta yaya za ku iya kame kanku?

Wani lokaci, tare da matakan sarrafawa na glycemia, masu ciwon sukari suna iya cin abincin kayan zaki. Mafi kyawun zaɓi zai kasance 'ya'yan itace, gami da keroba, tare da ƙarancin glycemic index. Mutanen da ke fama da cutar hawan jini har sama da shekara guda sun san menene wannan alamar, kuma waɗanda suka kamu da ciwon sukari na 2 kawai ya kamata su san shi dalla-dalla.

Glycemic index: menene?

Kawancen carbohydrates, watau sugar, suna shafar abubuwan glucose na jini. Sun kasu kashi-kashi. Na farko shine monosaccharides (mai sauƙi) carbohydrates, sun haɗa da glucose da fructose.

Kashi na biyu shine disaccharides, wanda ya haɗa da sucrose (sukari mai sauƙi), lactose (ruwan madara), maltose (giya, kvass). Cikakkun carbohydrates sun hada da sitaci (hatsi, gari, dankali).

Har ila yau rukuni na polysaccharides ya hada da fiber, wanda ke cikin:

Indexididdigar glycemic alama ce da ke nuna saurin lalacewa na carbohydrates zuwa glucose. Ungiyar ta ƙarshe tana amfani da ƙarfi. Idan sauri fashewar sukari, da yawa za'a samu GI.

Likitan Amurka D. Jenix ya gabatar da wannan darajar a cikin 1981, wanda ke binciken samfuran tare da burin samar da ingantaccen menu ga mutanen da ke dauke da cutar siga.

A baya, an ɗauka cewa kowane samfurori suna da irin wannan tasiri ga mutane. Koyaya, ra’ayin Jenkinson ya kasance akasin haka, kuma ya tabbatar da cewa kowane samfurin yana shafar jikin mutum gwargwadon carbohydrates da suke ɗauke da shi.

Don haka, binciken masanin kimiyya ya tabbatar da cewa waɗanda ke cin ice cream, wanda ke da ɗanɗano zaki, suna da ƙananan matakin glucose na jini fiye da mutanen da suka ci irin kek. Bayan haka, tsarin binciken glycemic na kusan dukkanin samfuran an yi nazari.

Abin lura ne cewa alamun GI na iya rinjayar abubuwa daban-daban:

• taro sunadarai, mai da irinsu,
• nau'in carbohydrate
• hanyar sarrafa kayan,
• abun ciki na cikin fiber mai kusa, wanda ke kara tsawon narkewar abinci, wanda yake rage jinkirin shan sukari.

Wane ma'aunin glycemic index ana ɗauka al'ada ne?

Don koyon yadda ake fahimtar GI, da farko kuna buƙatar fahimtar rawar glucose da insulin a cikin jiki. Sugar shine makamashi ga jiki kuma kowane carbohydrate wanda ya zo da abinci daga baya ya zama glucose wanda ya shiga cikin jini.

Matakan sukari na yau da kullun sun haɗu daga 3.3 zuwa 55 mmol / L akan komai a ciki kuma har zuwa 7.8 mmol / L sa'o'i biyu bayan karin kumallo.

Indexididdigar ƙwayar cuta ta glycemic tana nuna yadda ƙimar sukarin jini ya tashi bayan cin wasu abinci. Amma yana da mahimmanci a la'akari lokacin lokacin da glycemia ya tashi.

Lokacin tattara GI, ana ɗaukar glucose azaman ma'auni; GI ɗinsa yakai 100. Manuniyar wasu samfuran sun bambanta daga raka'a 0 zuwa 100, wanda ya ƙaddara ta hanyar girman fifikonsu.

Domin glucose daga magudanar jini ya shiga cikin sel jikin kuma ya zama kuzari, kasancewar insulin na musamman na jiki ya zama dole. Kuma amfani da abinci yana da babban GI yana ba da gudummawa ga kwatsam da tsalle mai tsayi a cikin sukari a cikin jini, wanda shine dalilin da ya sa ƙwayar ƙwayar ƙwayar cuta ta fara haɓaka insulin.

Wannan hormone yana da tasiri kai tsaye akan matakin cutar ta glycemia:

1. Yana hana kitse da aka adana daga sake zama glucose kuma bayan ya shiga cikin jini.
2. Yana rage glucose ta hanyar rarraba shi zuwa kyallen takarda don amfani da hanzari ko ta hanyar sanya sukari a cikin ƙaddarar mai don amfani idan ya cancanta.

Duk wanda ya kamu da cutar sankara ya kamata ya san cewa duk samfuran sun kasu kashi uku - tare da babban GI (daga raka'a 70), matsakaici - 50-69 da ƙananan - daga 49 ko lessasa. Saboda haka, lokacin da ake tattara abin da ake ci yau da kullun, yana da mahimmanci a fahimci fa'ida da ra'ayoyin kowane rukuni.

Duk da gaskiyar cewa ba a ba da shawarar ciwon sukari don cin abinci tare da babban GI ba, yana da fa'ida guda ɗaya - saurin fashewa da sauri wanda ke faruwa kusan nan da nan bayan cinye carbohydrates. Koyaya, irin wannan abincin yana ba da kuzarin na ɗan gajeren lokaci.

Ko da canje-canje masu kauri a cikin taro na sukari a cikin jini yana haifar da ci gaban taro na rikitarwa. Hakanan abinci tare da GI sama da saba'in yana haifar da tarawar nama na adipose da kiba mai zuwa. Amma tare da abinci mai ƙarancin GI, abubuwa suna canzawa.

Abincin da ke da ƙananan glycemic index ana narkewa na dogon lokaci, ba tare da haifar da ƙaruwa mai yawa a cikin sukarin jini ba. Kuma koda na samarda sinadarin insulin a cikin adadi kaɗan, wanda ke hana kitsen mai rage kiba.

Idan mai ciwon sukari zai haɗa da 'ya'yan itatuwa ko kayan marmari tare da ƙarancin GI a cikin menu kuma yayi ƙoƙarin ƙin abinci tare da babban GI, bazai yi kiba ba. Tsarin amfani da irin wannan abincin yana da nasaba da tasirin maganganu na jini kuma yana hana bayyanar kowane irin damuwa a cikin aikin zuciya.

Abubuwa marasa kyau na babban GI sun hada da:

• karancin kalori da ƙimar abinci na abinci,
• hadaddun dafa abinci, saboda a cikin wannan rukunin akwai karancin abinci da za a iya ci ɗanye.

Amma lokacin ƙirƙirar menu don masu ciwon sukari, ya zama dole don zaɓar samfuran samfurori tare da GI daban-daban, rarraba su daidai ko'ina cikin rana. Koyaya, koda lokacin cin abinci tare da ƙananan GI, carbohydrates suna shiga jiki.

Don rage adadin sukari a cikin jiki, zaku iya amfani da wasu shawarwari. Don haka, yana da kyau a zabi gabaɗaya, ba samfuran da aka murƙushe.

Ya kamata tsawon lokacin kulawa da zafi ya zama kaɗan, kuma yakamata a ƙona carbohydrates tare da fiber da fats. Ba bu mai kyau ku ci carbohydrates daban, alal misali, a cikin abincin rana da rana za ku iya cin 1 yanki na burodin hatsi 1 tare da yanki cuku.

A cikin ciwon sukari, an hana sukari na yau da kullun. Sau da yawa ana maye gurbinsa da fructose - glucose da aka samo daga 'ya'yan itãcen marmari.

Amma banda wannan abun zaki, akwai wasu, misali, carob, wanda zai iya zama cikakke kuma mai amfani maye wajan sukari.

Menene ma'anar bayanan glycemic

Indexididdigar glycemic index (GI) alama ce da ke nuna yawan rushewar kowane samfurin zuwa yanayin glucose, wanda shine asalin tushen kuzarin dukkan kwayoyin. Lokacin da sauri aiwatar, mafi girma da GI.

Kawai carbohydrates (in ba haka ba, sukari) yana rinjayar taro na sukari a cikin jini. Sunadarai da kitsen ba su da hannu. Dukkanin carbohydrates sun kasu kashi biyu:

1. M (aka monosaccharides), wanda ya haɗa da fructose da glucose.
2. Complexarin rikitarwa (disaccharides), wanda aka gabatar da lactose (wanda aka samo a cikin kayan kiwo na ruwa), maltose (wanda aka samo a cikin kvass da giya) da kuma sukari (sukari mafi yawa).
3. Cikakkun (polysaccharides), a cikin abin da fiber ya keɓe (ɓangaren ƙwayoyin shuka wanda aka samo a cikin kayan lambu, hatsi, 'ya'yan itatuwa, kayan abinci) da sitaci (kayayyakin gari, dankali, gari, hatsi).

Asalin tarihi

Likita D. Jenkins (Toronto) ya gabatar da kalmar glycemic index a 1981, yana binciken samfuran don samar da ingantaccen tsarin abinci mai gina jiki ga masu ciwon sukari. A baya an yi tunanin cewa dukkanin samfuran suna aiki daidai da mutane. Amma Jenkinson ya gabatar da ra'ayi akasin haka kuma ya ba da shawarar yin la’akari da tasirin samfura a jikin mutum, ya dogara da takaddun carbohydrates. Sakamakon bincike, ya tabbatar da cewa lokacin amfani da ice cream, duk da yawan abubuwan da ke cikin sukari, canji a cikin tattarawar glucose a cikin jini ya ragu bayan cin gurasa. Sakamakon haka, masana kimiyya sunyi nazarin duk samfuran kuma suna tattara allunan abubuwan da ke cikin kalori da GI.

Me ya shafi gi?

Darajar GI ta shafi abubuwa da yawa, daga cikinsu akwai:

• nau'in carbohydrates a cikin samfurin da aka ba (alal misali, jinkirin da sauri ko poly- ko monosaccharides)
• yawan sinadarin dake kusa dashi, wanda yake kara narkewar lokacin abinci, hakanan zai rage yawan shan glucose,
• abubuwan da ke tattare da kitse da sunadarai da nau'ikan su,
• hanyar dafa abinci.

Matsayin glucose

Tushen makamashin jiki shine glucose. Dukkanin carbohydrates wadanda suka shiga jiki tare da abinci suna shan kashi daidai to sunadarin glucose, wanda daga baya ya shiga cikin jini. Hankalinsa na yau da kullun shine 3.3-5.5 mmol / L akan komai a ciki kuma ba ya wuce 7.8 mmol / L sa'o'i 2 bayan cin abinci. Shin wannan yana tunatar da ku komai? Haka ne, wannan sanannen sanannen bincike ne na sukari. Abunda yake haifar da glucose din da ke cikin jini yana gudana cikin jiki, amma yana buƙatar insulin hormone din don shiga sel kuma ya canza zuwa makamashi.

GI yana nuna yawan tattara yawan glucose bayan cinye wani samfurin. Tare da wannan, saurin haɓaka shi ma yana da mahimmanci.

Masana kimiyya sun karɓi glucose a matsayin tunani kuma GI ɗinsa yakai raka'a 100. An kwatanta mahimmancin duk wasu samfuran tare da daidaitattun kuma sun bambanta tsakanin raka'a 0-100. ya danganta da saurin lalacewarsu.

Haɗin glucose tare da insulin

Amfani da samfurin a cikin babban GI yana haifar da hauhawar hauhawar sukari cikin jini, wanda ke nuna alamar cutar sikari don sakin insulin. Latterarshe yana taka muhimmiyar rawa:

1. Yana rage taro da sukari, watsar dashi a kyallen don karin amfani ko sanya shi "don wani lokaci" a matsayin mai adadi mai yawa.
2. Ba ya ƙyale kitse mai ƙarewa ya koma glucose sannan ya sha.

An haɗa shi da asalin jini. A zamanin da, mutane sun ɗanɗana sanyi da yunwar, kuma insulin ya kirkiro tanadin makamashi a kaman mai, sannan kuma an cinye shi kamar yadda ake buƙata.

Yanzu babu buƙatar hakan, saboda zaku iya siyan kowane samfurori, kuma mun fara motsa ƙasa da ƙasa. Don haka, wani yanayi ya taso lokacin da ake samun ajiyar kuɗi, kuma babu inda za'a ciyar dasu. Kuma ana ajiye su cikin aminci a jiki.

Wanne GI aka fi so?

Duk samfuran sun fada cikin rukuni uku:

• tare da babban kudade (GI 70 ko sama da haka),
• matsakaicin ƙimar (GI 50-69),
• ƙananan farashi (GI 49 ko lessasa da yawa).

Dangane da batun zaɓar samfuran don abincin, yakamata a yi la’akari da fa'ida da rashin amfanin kowane rukuni.

Babban gi

Amfanin irin waɗannan samfuran sune:

• saurin hauhawa a cikin taro karfin jini,
• hauhawar hauhawar abu da karfi.

Rashin daidaituwa sun hada da:

• babban haɗarin adibas na subcutaneous saboda sannu-sannu a cikin sukari,
• gajeren lokaci na jikewa na jiki tare da carbohydrates,
• ƙuntatawa na abinci ga masu ciwon sukari.

Karin abubuwan sun hada da:

• ci gaba da rarraba glucose a cikin jiki a ko'ina cikin rana,
• rage cin abinci
• ƙananan haɓakar ƙwayar glucose, wanda ke hana haɓaka ɗakunan ajiya mai.

• Wahala a cikin shiri, tunda a wannan rukunin abinci akwai karancin abinci da za a iya ci,
• rashin tasiri yayin amfani yayin aiwatar da horo.

Daga abubuwan da muka gabata, zamu iya yanke hukuncin cewa ga abincin da yakamata ya zaɓi samfura daga kowane rukuni, an rarraba shi daidai don duk ranar.

Yadda zaka rage menu

Ko da lokacin amfani da abinci tare da ƙarancin GI a matsayin abinci, a sakamakon haka, aikin duka menu yana da yawa. Za'a iya rage dabi'u kamar haka:

• ka rage lokacin jin zafi,
• ba da fifiko ga samfuran gaba ɗaya, tunda hakin su yana haifar da karuwa a cikin GI,
• cinye carbohydrates, kar a manta da kitse ko fiber,
• yi ƙoƙarin amfani da sugars “mai sauri” dabam. Misali, wani burodi a abincin ci da rana zai iya ci, amma tare da cuku, alewa ba kilo, amma azaman kayan zaki.

Lyididdigar glycemic na cakulan duhu

Daidaitaccen fahimtar cakulan cakulan ba gaskiya bane saboda yawancin iri da kuma tsarin daban. Misali, cakulan mai haushi tare da kwalliyar kwalliyar foda na fiye da 70% yana da GI na raka'a 25. Irin waɗannan ƙananan ƙarancin, duk da abun da ke cikin sukari, ana samar da su ta hanyar kayan cin abincin koko, wanda ke taimakawa rage GI. Don kwatantawa, GI na cakulan madara ya ninka sau uku - raka'a 70. An gabatar da kimar ƙimar wasu nau'ikan cakulan a cikin tebur da ke ƙasa.

Alamar Glycemic Indo na Foda

An gano wake koko a Mexico da Peru a zamanin da. Aztecs sune farkon wanda zasu shirya abin sha, tunda a baya sun sanya wake zuwa kasa mai tsafta kuma ta dafa da zuma da kayan ƙanshi. An yi imani cewa irin wannan kayan aiki ba wai kawai ya ba da ƙarfi ba, amma ya sake inganta jikin. A Meziko, ana shayar da sha kawai ga mutanen gidan sarauta na dogon lokaci.

Tunda koko foda yana da adadin kuzari sosai, yana da damar gamsar da yunwa koda a kananan adadi. Bugu da kari, yana wadatar da jiki da zaren, zaren, sinadarin zinc, iron da folic acid.

GI na koko foda 20 raka'a Amma a cikin kusancin sukari, ƙimar ya canza sosai - raka'a 60. Abin da ya sa kuke buƙatar yin hankali sosai da koko, musamman ga masu ciwon sukari.

Carob Glycemic Index

Carob ba komai bane illa 'ya'yan itaciyar carob kuma an san shi da kaddarorin antidiabetic. Bugu da kari, ana iya amfani dashi azaman samfurin abinci, yana maye gurbin sukari, stevia, koko.

An samar da tasirin maganin antidiabetic ta hanyar abubuwan da ke ciki na D-pinitol, wanda ke daidaita yawan yawan sukarin jini a cikin nau'in masu ciwon sukari na II a sakamakon karuwar hankalin insulin. Bugu da kari, abubuwanda suka hada da 'ya'yan itatuwa sun hada da: hemicellulose, cellulose (18%), tannins, sugars (48-56%) wanda glucose, sucrose da fructose suka wakilta.

Daga 'ya'yan itaciyar da aka bushe kafin itace na carob ta niƙa, ana samun carob wanda ya yi kama da koko, kuma yana da dandano mai daɗi fiye da sukari na yau da kullun. Amma ga alkalumma, adadin kuzari na carob kusan 229 kcal ne a 100 g na samfur, GI kuma yakai raka'a 40. Zai zama da amfani a lura cewa carob, kamar stevia, mai zaki ne na zahiri.

Indexididdigar glycemic shine ɗayan mahimman alamu. Godiya gareshi, ba za ku iya tsara abincinku kawai da sarrafa matakan sukari ba, har ma ku yi yaƙi da ƙima sosai. A saboda wannan dalili, ana amfani da tebur na musamman musamman, wanda aka nuna alamun samfuran GI da kuma jita-jita daga gare su.

Menene carob kuma menene ma'anar ƙyalli?

Carob sune 'ya'yan caan itacen Carob ƙasa da aka sani don abubuwan da ke da alaƙar antidiabetic. Ana amfani da su a cikin nau'i na ƙarin masu ciwon sukari, wanda shine cikakken maye gurbin koko, stevia da sukari na yau da kullun.

A cikin ciwon sukari, carob yana da amfani a cikin cewa yana dauke da D-pinitol, wanda ke ƙaruwa da juriya na insulin kuma yana daidaita matakin glycemia a cikin nau'in ciwon sukari na 2. 'Ya'yan itacen sun ƙunshi wasu nau'ikan sugars (fructose, sucrose, glucose), tannins, cellulose, furotin, hemicellulose da ma'adanai da yawa (phosphorus, jan ƙarfe, barium, manganese, nickel, magnesium, baƙin ƙarfe) da bitamin.

Calorie abun ciki na foda shine 229 kcal a cikin 100 g .. Glycemic index na carob shine raka'a 40.

Wata fa'ida daga cikin itacen carob ita ce cewa kusan ba shi haifar da rashin lafiyan jiki ba, saboda haka ana ba da shi ga yara. Amma duk da karancin adadin kuzari, bai kamata a dame shi ba, wannan zaren ba zai yiwu ba, saboda adadi mai yawa na iya haifar da haɓakar sukari na jini. Sabili da haka, tare da ciwon sukari, ana ba da izinin carob desserts su ci, amma a cikin iyakance mai yawa.

Baya ga foda, ana amfani da carob syrup. Kuna iya zuba cuku na gida tare da miya mai daɗi ko salatin 'ya'yan itace na kakar. Kuma don shirya m mai, kawai haɗa cokali biyu na carob tare da 200 ml na madara mai dumi ko ruwa. Don dandana, ƙara ɗan ƙarami ko kirfa a cikin abin sha.

Masu ciwon sukari za su iya yiwa kansu shan ruwan kofi na carob da suke yiwa kansu ko su siya a cikin shagunan sana'a. Hakanan ana amfani da foda a cikin yin burodi, to, zai iya samar da inuwa mai cakulan mai daɗi da ƙamshin caramel-goro mai laushi.

Daga wake na carob, zaku iya yin wuri, cakulan ko wasu kayan lefe ba tare da sukari ba. Tare da ciwon sukari mai sarrafawa, ana ba da izinin cakulan carob wani lokacin. Don shirya shi zaka buƙaci:

1. caroba (60 g),
2. koko man shanu (100 g),
3. madara foda (50 g),
4. daban-daban masu kara (kwakwa, kirfa, kwayoyi, sisin, ciyawar kaji).

Ana amfani da sieve waken wake na carob ta amfani da sieve. To, a cikin wanka na ruwa, narke man shanu, inda aka zuba carob da madara foda.

Daidaitawar cakuda yakamata yayi kama da kirim mai tsami. Sa'an nan kuma ƙara kayan yaji, kwayoyi ko 'ya'yan itatuwa bushe a cikin cakulan. Sakamakon cakuda an shimfiɗa shi ta siffofin ko kuma kafa shi daga sandar cakulan kuma an sanya shi a cikin firiji har sai an tabbatar da shi.

Kamar yadda kake gani, bayanin glycemic index na abinci an ƙaddara shi da irin nau'in sukari wanda yake cikinsu. Misali, samfuran dake dauke da glucose ana jefa su a cikin babban GI.

Kuma berries da 'ya'yan itatuwa masu yawa a cikin fructose sau da yawa suna da ƙananan GI. Waɗannan sun haɗa da blackcurrant (14), plum, ceri, lemon (21), ceri plum (26), apple, buckthorn teku, (29), physalis (14), apricot (19), strawberries (27), prunes da cherries ( 24).

Kwararre a cikin bidiyon a cikin wannan labarin zai yi magana game da fa'idodin carob.