Alamar Glycemic na taliya > Abincin don ciwon sukari

Abincin da ke dauke da carbohydrates yana haɓaka matakan glucose na jini. An gudanar da cikakken bincike game da wannan tsari a jami'ar Kanada. Sakamakon haka, masana kimiyya sun gabatar da manufar glycemic index (GI), wanda ke nuna yadda sukari zai karu bayan cin samfurin.

Masu ciwon sukari dole ne su sani! Man sugar kamar yadda yake a yau da kullun kowa ya isa ya ɗauki kwalliya biyu kowace rana kafin abinci ... detailsarin bayani >>

Teburin da suke kasancewa suna aiki azaman kayan aiki na tebur don kwararru da kuma mai haƙuri tare da ciwon sukari mellitus tare da manufar fadakarwa, abinci iri-iri na lafiya. Shin kwatancen glycemic index na taliya na alkum alkama ya bambanta da sauran nau'in kayayyakin gari? Yaya ake amfani da samfurin da kukafi so don rage haɓakar sukari na jini?

Shin zai yiwu a ƙayyade ma'aunin glycemic index da kanka?

Halin dangi na GI ya bayyana sarai bayan hanya don ƙayyade shi. Yana da kyau a gudanar da gwaje-gwaje ga marasa lafiya waɗanda ke cikin matakan cutar da ta saba biya. Matakan masu ciwon sukari suna gyara matsayin farko (na farko) matakin matakin sukari na jini. An tsara yin layin-layi (A'a. 1) akan zane akan jigon abin dogaro da canji a matakin sukari akan lokaci.

Mai haƙuri ya ci 50 g na gllu mai tsabta (babu zuma, fructose ko wasu masu zaƙi). Abincin abinci na yau da kullun da aka bayar da sukari, bisa ga ƙididdigar daban-daban, yana da GI na 60-75. Tushen zuma - daga 90 da sama. Haka kuma, bazai iya zama darajar da babu tabbas ba. Samfurin halitta na kiwon kudan zuma wata hanya ce da ake sarrafa glucose da fructose, GI din na karshen shine kusan 20. An yarda dashi cewa nau'ikan carbohydrates guda biyu suna dauke da zuma a daidai gwargwado.

A cikin awanni 3 masu zuwa, ana auna sukarin jinin da ake magana a kai a kaikaice. An gina jadawali, wanda a bayyane yake cewa mai nuna alamun glucose na jini ya fara ƙaruwa da farko. Daga nan curve ya kai matsakaicinsa ya sauka.

Wani lokaci, yana da kyau ba a aiwatar da sashi na biyu na gwajin nan da nan ba, ana amfani da samfurin amfani ga masu binciken. Bayan cin wani yanki na abin gwajin wanda ya ƙunshi tsananin 50 g na carbohydrates (wani yanki na tafasasshen taliya, wani burodi, kukis), ana auna sukari jini kuma ana gina kwana (A'a. 2).

Glycemic index na taliya, fa'idodi da cutarwa ga masu ciwon sukari

Abincin da ke kunshe da ƙwayoyin carbohydrates suna da nasu glycemic index. Mafi girman matakin GI, da sauri jinin glucose matakin jini ya tashi. Mutane da yawa suna tambaya, menene ma'anar kayan kwalliya na taliya daidai yake kuma ya dogara da ingancin gari, alkama, hanyar shirya? Yawan sakin glucose cikin jini yana tasiri sosai ba kawai abubuwan da ke tattare da carbohydrates a cikin abinci ba, har ma ta hanyar sarrafa samfurin.

Bambancin taliya: daga wuya zuwa laushi

Taliya taliya ne mai kalori; 100 g ya ƙunshi 336 Kcal. Taliya ta GI daga garin alkama a matsakaita - 65, spaghetti - 59. Ga marasa lafiya da ke fama da ciwon sukari na 2 da masu kiba, basa iya zama abincin yau da kullun akan teburin abinci. An ba da shawarar cewa irin waɗannan marasa lafiya suna cinye taliya mai wuya sau 2-3 a mako. Masu ciwon sukari da ke fama da cutar insulin tare da kyakkyawan matakin rama cuta da yanayin jiki, kusan ba tare da tsauraran matakan ƙuntatawa ga amfani da kayayyakin ba, zasu iya cin taliya sau da yawa. Musamman idan dafa abinci kuka fi so daidai da dadi.

A'idodin wuya suna ɗauke da ƙarin:

furotin (leukosin, glutenin, gliadin),
zaren
ash abu (phosphorus),
macrocells (potassium, alli, magnesium),
enzymes
Bitamin B (B1, B2), PP (niacin).

Tare da rashin ƙarshen, ana lura da ƙarancin ƙarfi, ana saurin karko, kuma tsayayya da cututtukan cututtukan da ke cikin jiki yana raguwa. An adana Niacin cikin taliya, ba a lalata shi da aikin oxygen, iska da haske. Gudanar da sinadaran ƙasa ba ya haifar da babbar asara na PP na bitamin. Lokacin tafasa cikin ruwa, kasa da 25% na shi wuce.

Macaroni - glycemic index da adadin kuzari. Iri taliya

Mutumin da yake da ƙoshin lafiya yana da zurfin tunani game da menene ma'anar glycemic menene, menene dalilan bin ƙarancin abincin glycemic, menene abinci ke cikin jerin amintattun, da kuma menene keɓaɓɓen taliya. Bayanai a kan abubuwan da ke sama zasu iya ba da duk wanda ke da ciwon sukari, da duk waɗanda suka yanke shawara daidai don rage nauyi tare da daidaitaccen abinci. Masu ciwon sukari dole ne koyaushe zaɓi zaɓin abinci mai kyau tare da jerin abubuwa masu sauƙi da rikitarwa, ƙidaya gurasa, daidaita gaban glucose a cikin jini.

Bidiyo (latsa don kunnawa).

Carbohydrates da aka cinye a abinci mai yawa kuma yawan saurin su yana ƙara matakan glucose. Lowarancin nau'in abincin glycemic shine abincin da ke da ƙananan kayan abinci. Ana yin lissafin ma'aunin yiwu ta hanyar coefficient na sukari ko samfurin alkama mai inganci wanda ƙididdigar saiti 100. Indexarancin glycemic index na taliya, alal misali, ko wani nau'in abinci, da kuma alamar raka'a gurasa da samfuran halitta suke bayarwa, yana ba da gudummawa ga mafi kyawun nuna alama.

Abincin tare da ƙarancin glycemic index

Yawanci abinci yakan kasu kashi uku gwargwadon rabo daga mai nuna. Kashi na farko ya hada da samfuran da ke da isharar da basu wuce 55 raka'a. Na biyu aji yana da matsakaicin tasirin glycemic, ba ya wuce raka'a 70. Na uku ana ɗauka mafi "mai haɗari" ga lafiyar masu ciwon sukari, tunda cin irin waɗannan abincin na iya haifar da rashin daidaituwa a cikin ƙwayar cuta. Domin kada ku sadu da matsalolin da ba tsammani ba, ba za a kuskure ku tare da “siyarwar siyarwa” ba, ya kamata ku sami ƙarancin sani game da abinci mai ƙarancin-gas.

Waɗannan samfuran suna da alaƙa kusa da rukunin farko:

kayayyakin bisa gari mai tsauri,
oatmeal
kayan lambu
buckwheat
'ya'yan itatuwa Citrus
lentil
busassun wake
apples
fermented madara kayayyakin.

Kuna iya cin samfuran daga jerin kullun, amma suna ba da shawara cewa ku ƙayyade ƙa'idar jikinku ta yadda ko da abinci mai amintacce ne kar ku ƙetare iyaka mai izini. Zai zama game da samfuran shahararrun kayan abinci a cikin dafa abinci na kowane uwargida, wanda ke da ƙarancin ƙirar glycemic index - taliya.

Taliyan wani nau'i ne na samfurin kullu, batun sarrafawa a cikin hanyar bushewa. Samfurin da ya dogara da ruwa da gari ya fito ne daga Italiya, asalin sunan sa taliya ne. Mafi yawan lokuta, girke-girken dafa abinci ya ƙunshi gari na alkama, amma wani lokacin ana amfani da shinkafa da buckwheat. Ana daukar kasar Sin a matsayin kasa ta taliya, daga ina, kamar yadda masana tarihi suka ce, Marco Polo ce ta kawo su, amma har yanzu akwai mahawara kan wannan batun, tunda Girka da Misira suna fafutukar neman taken karamar karamar taliya, sai dai Italiya da China.

A wannan zamani, babban zaɓi na taliya ya bayyana, duka masu samarwa na cikin gida da na waje: ana samun nau'in taliya a fannoni daban-daban, girma da launuka, kalori, masu tsada da arha.

Zabi mafi girma na taliya da ƙananan yana faruwa ta hanyoyi da yawa:

Dubawa. An samo Macaroni gajere da tsayi, ƙarami da babba, mai girma a cikin kamannin ƙaho, bawo, baka, harma da yara a cikin dabbobi. Kayan shafaffun gari suna da launin toka-toka kuma ana nufin abincin ne.
Sinadaran Ingancin samfurin ya dogara da wane irin gari aka yi amfani da shi a cikin durkushewa.Sau da yawa akan shelves na kantin sayar da kayan gargajiya suna ganin nau'ikan taliya: wadannan (gari daga coarsely ƙasa durum alkama iri), na biyu (gari na nau'in gilashin, ƙasa daga nau'in hatsi mai laushi) da kuma na uku (gari tare da halayen yin burodi).

Ana karɓar gabaɗaya cewa rukunin farko na A shine mafi amfani, tare da ƙarancin kalori. Akwai ma'adanai da bitamin da ke samarwa da mutum da hadaddun carbohydrates da fiber, wanda ke tabbatar da tsabtace jikin mutum daga gubobi, yana barin jin cikakken ciki.

Kashi na biyu B ba wai kawai ba shi da abubuwa masu amfani ba, amma har ma shine cibiyar taro na sitaci amorphous. Nau'in nau'in gari B na cika cikakkiyar bayani, wanda yayi magana akan shi a matsayin samfurin gabaɗaya.

Idan kowane nau'in taliya ana wakilta a kasuwannin gida, to, a Italiya, alal misali, an karɓa da doka ta yin taliya ta amfani da nau'in hatsi mai wuya, in ba haka ba za a ɗauki kayan ƙetare.

Mutanen da suka bi wani nau'in abinci mai ƙarancin-hankali ya kamata su san cewa zaku iya cin taliya ba tare da yardar rai ba kuma a lokaci guda ba su wuce izinin glycemic na izini ba, kawai kuna buƙatar zaɓan nau'in taliya da ya dace. A cikin yanayin inda aka dauki noodles don dafa abinci kai tsaye, ƙididdigar ta ƙunshi raka'a 60 zuwa 65, kuma lokacin zabar taliya daga gari mai farashi, ƙididdigar bazai wuce 45 ba.

Akwai nau'ikan taliya iri-iri: gajere rigatoni, penne, bazalle, elika, bucatini mai tsayi, spaghetti, tagliatelle, manyan zanen gado na lasagna, capeletti da sauransu, amma gabaɗaya, abun cikin kalori da alamomi iri ɗaya ne ga kowa idan kun ɗauki alkama ɗaya.

Daga 100 grams na taliya da aka mayar da hankali daga 336 zuwa 350 kcal, kuma, da aka ba da glycemic index, mutumin da ke da ciwon sukari ko wani wanda ke ƙoƙarin guje wa karin fam, wanda abincin yau da kullun ba zai iya haɗa da irin wannan tasa ba. An ba da shawarar dafa taliya sau 2-3 a mako kuma kawai daga nau'ikan da ke da wuya, ga waɗanda ke da ciwon sukari mai sauƙi, an ba da taliya kuma mafi sau da yawa. Boiled taliya ba shi da kalori mai kauri, a cikin 100 g akwai daga 100 zuwa 125 kcal, gami da g 10 na furotin, g 70 na carbohydrates, 1 g na mai.

M taliya mai kwalliya ta ƙunshi enzymes da yawa na furotin, phosphorus, fiber, micro da macro abubuwan, bitamin. Idan jiki ba shi da bitamin B, mutum ya gaji, ya fi kamuwa da cututtuka. Vitamin PP, wanda kuma ake kira niacin, yana da tabbaci a cikin taliya kuma baya fitar da iska lokacin da aka nuna shi ga haske, oxygen, da zazzabi mai dumin zafi.

Yaya za a lissafta ƙimar taliya?

Tashin hankali glycemic na abincin alkama alkama ya bambanta daga 40 kuma ya kai raka'a 49 fiye da na nau'ikan hatsi mai taushi, inda ma'anar ta kai 69. Dole ne muyi la’akari da ƙarin abubuwan waje na waje, kamar dafa abinci, sarrafa kaya a cikin girkin abinci, har ma da lokacin da aka ciyar da kayan abincin. , Hakanan yana shafar ma'anar. Abin sha’awa shi ne, duk lokacin da mutum ya ciyar da ita wajen taunawa, hakan lamari ne da ke nuna yawan kayan abinci.

Lokacin da aka kara kayan lambu da nama da kyau a cikin taliya, glycemic index da kalori abun ciki na tasa za su haɓaka, amma ba mahimmanci ba, kuma irin wannan “maƙwabta” a cikin farantin ba zai ƙara yawan sukarin jini ba.

Abubuwan da ke tantance lambar ƙarshe na manunin index:

Calorie abun ciki da kuma index, kamar yadda muka ambata a sama, sun dogara da dalilai da yawa. Fasalin Makfa galibi ana samunsa a manyan kananun; matan gidan sun fi son sa saboda kayan kwalliyar sa, da ire-iren sa, amfani da alkama a girke girke, da kuma ikon shan ruwa yayin dafa abinci, amma ba a tafasa ba, sabanin sauran samfuran taliya da aka sayar.

Istswararrun kwararrun da ke da alhakin aiwatar da duk ƙa'idodi da girke-girke suna da'awar cewa taliya na wannan alamar an yi shi ne kawai daga hatsi na durum, ba tare da la'akari da bayyanar ba, yawan adadin kuzari a cikinsu bai wuce 160 kcal zuwa 100 g na kayan masarufi ba. Bayan dafa taliya Macfa taliya, glycemic index na iya ƙaruwa, amma dan kadan, don haka an ba ku shawarar kada ku dafa manna da sauƙi. Boiled spaghetti zai ƙara 130 kcal ga abincin yau da kullun, yayin cin 100 g na samfurori, kuma vermicelli kawai 100 kcal.

Manna ya ƙunshi bitamin B, H, A, PP, waɗanda ba su narke yayin dafa abinci, amma an adana su gaba ɗaya. Waɗanda ke jin tsoron ƙididdigar su an shawarce su su kula da hanyoyin dafa taliya. Ba da daɗin da kowa da kowa taliya "a cikin hanyar ruwa" za su zama ƙasa da caloric idan sun ƙara minced kaza fiye da stew ko alade minced. Kyakkyawan zaɓi na abin da ake ci wanda zai iya faranta maka rai tare da ƙarancin glycemic index: taliya tare da tumatir, basil da sauran kayan lambu masu stewed. Kyakkyawan kari wanda taliya ke bayarwa itace furotin kayan lambu wanda ya kawo amino acid din da ake kira tryptophan, wanda ke taimakawa samar da “hormone na farin ciki”. Cin taliya yana da kyau ba kawai ga ciki ba, har ma ga rai.

Tashar alkama na Durum da sauran nau'in taliya: glycemic index, fa'idodi da cutarwa ga masu ciwon sukari

Muhawara game da ko taliya tana yiwuwa da nau'in ciwon sukari na 2 ko a'a, har yanzu yana ci gaba a cikin ƙungiyar likita. An sani cewa wannan samfuri ne mai yawan adadin kuzari, wanda ke nufin zai iya cutar da yawa.

Amma a lokaci guda, tallan taliya yana dauke da sinadarai da ma'adanai masu amfani da yawa da ba za a iya musanya su ba, don haka ya zama tilas ga narkewar al'ada ta mara lafiya.

Don haka yana yiwuwa a ci taliya tare da nau'in ciwon sukari na 2? Duk da rashin tabbas game da batun, likitocin sun ba da shawarar ciki har da wannan samfurin a cikin abincin masu ciwon sukari. Abubuwan alkama na Durum sun fi kyau .ads-pc-2

Saboda babban adadin kuzari na taliya, tambayar ta tashi wacce nau'ikan za a iya cinyewa a cikin cutar sankara. Idan aka yi samfurin ɗin daga gari mai laushi, hakanan, za su iya. Tare da nau'in ciwon sukari na 1, ana iya ɗaukar su da amfani idan an dafa su daidai. A lokaci guda, yana da mahimmanci a lissafta rabo ta raka'a gurasa.

Mafi kyawun mafita ga masu ciwon sukari shine kayayyakin alkama, tunda suna da ma'adinan mai yawa da abun da ke cikin bitamin (baƙin ƙarfe, potassium, magnesium da phosphorus, bitamin B, E, PP) kuma suna dauke da amino acid tryptophan, wanda ke rage jihohi masu baƙin ciki da inganta bacci.

Taliya mai amfani na iya zama daga alkama durum

Fiber a matsayin wani yanki na taliya daidai yana kawar da gubobi daga jiki. Yana kawar da dysbiosis kuma yana hana matakan sukari, yayin cike jiki tare da sunadarai da carbohydrates masu rikitarwa. Godiya ga fiber tana samun nutsuwa. Bugu da kari, kayan kwalliya basa barin glucose a cikin jini ya canza kimar su.

Taliyaki yana da waɗannan kaddarorin:

15 g yayi dace da na 1 gurasa,
5 tbsp samfurin yayi daidai da 100 Kcal,
haɓaka sifofin farko na glucose a cikin jiki ta 1.8 mmol / L.

Kodayake wannan baiyi daidai da kullun ba, amma, taliya da aka shirya daidai da duk ƙa'idodin na iya zama da amfani ga masu ciwon sukari don inganta lafiya.

Abin sani kawai game da kulum alkama alkama. An sani cewa ciwon sukari yana dogara da insulin (nau'in 1) da kuma wanda ba ya da insulin (nau'in 2).

Nau'in farko bai iyakance amfani da taliya ba, idan a lokaci guda ana lura da yawan insulin a lokaci-lokaci.

Sabili da haka, likita ne kawai zai tantance madaidaicin sashi don ramawa da abubuwan da carbohydrates ɗin suka karɓa. Amma tare da wata cuta irin taliya 2 an haramta shi sosai. A wannan yanayin, babban abun cikin fiber a cikin samfurin yana da illa sosai ga lafiyar mai haƙuri.

A cikin ciwon sukari, yin amfani da taliya daidai yadda ya kamata yana da matukar muhimmanci.Don haka, tare da nau'in 1 da nau'in cuta 2, manna yana da tasiri mai amfani akan hanji.

Yin amfani da manna don ciwon sukari ya kamata ya kasance tare da waɗannan sharudda masu zuwa:

hada su da abubuwan gina jiki da kuma ma'adinai,
fruitsara 'ya'yan itatuwa da kayan marmari a abinci.

Masu ciwon sukari ya kamata su tuna cewa yakamata a ci abinci mai ƙarancin abinci da abinci mai wadataccen fiber.

Tare da nau'in 1 da nau'in cuta 2, adadin taliya ya kamata a yarda da likita. Idan an lura da mummunan sakamako, shawarar da aka bayar da za ta ninka (kayan maye).

Yankunan da alkama na alkama ke tsiro kaɗan ne a ƙasarmu. Wannan amfanin gona yana ba da girbi mai kyau kawai a ƙarƙashin wasu yanayin yanayi, kuma sarrafa shi yana ɗaukar lokaci mai yawa kuma yana da tsada ta kuɗi.

Saboda haka, ana shigo da taliya mai inganci daga ƙasashen waje. Kuma kodayake farashin irin wannan samfurin yana da girma, durum alkama taliya glycemic index suna da ƙasa, kazalika da babban taro na abubuwan gina jiki.

Yawancin ƙasashen Turai sun hana samar da kayayyakin alkama masu laushi saboda ba su da ƙimar abinci. Don haka, menene taliya zan iya ci tare da nau'in ciwon sukari na 2? Ads-mob-1

Don gano abin da aka yi amfani da hatsi a cikin samar da taliya, kuna buƙatar sanin ɓoye bayanan (wanda aka nuna akan fakiti):

aji A- maki mai wahala
aji B - alkama mai taushi (mara nauyi),
aji B - garin yin burodi.

Lokacin zabar taliya, kula da bayanai akan kunshin.

Taliyanci na ainihi mai amfani ga cututtukan sukari zai ƙunshi wannan bayanin:

rukunin "A",
"Aji na 1"
Durum (taliya da aka shigo da shi),
"Daga garin alkum aka yi shi"
dole ne ɗayan murfin ya zama na cikin ɗan lokaci domin samfurin ya bayyane kuma yana isasshen nauyi koda da nauyin nauyi.

Samfurin kada ya ƙunshi kayan launi ko ƙari na kayan yaji.

Yana da kyau a zabi nau'in taliya da aka yi musamman don masu ciwon sukari. Duk wani bayani (alal misali, nau'in B ko C) zai nuna cewa irin wannan samfurin bai dace da masu ciwon sukari ba.

Idan aka kwatanta da kayayyakin alkama masu taushi, nau'ikan da ke da ƙarfi sun ƙunshi ƙarin giluten abinci da ƙarancin sitaci. Alamar glycemic na taliya na alkama alkama na ƙasa. Don haka, glycemic index na funchose (gilashin noodles) raka'a 80, taliya daga talakawa (mai laushi) maki na alkama GI shine 60-69, kuma daga nau'in wuya - 40-49. Ingancin shinkafar noodles glycemic index daidai yake da raka'a 65.

Matsayi mai mahimmanci, tare da zaɓi na taliya mai inganci, shine madaidaicin su (iyakar amfani) shiri. Dole ne ku manta game da "Ruwa ta Turawa", kamar yadda suke ba da shawara game da nama da miya da miya.

Wannan haɗari ne mai haɗarin gaske, saboda yana tsokane samarda glucose mai aiki. Masu ciwon sukari su ci kawai kawai tare da kayan lambu ko 'ya'yan itatuwa. Wani lokaci zaku iya ƙara naman da aka yanka (naman sa) ko kayan lambu, miya mara busasshe.

Ana shirya taliya mai sauki ne - an dafa su cikin ruwa. Amma a nan yana da nasa "dabara":

ba ruwan gishiri
kar a saka man kayan lambu,
kar a dafa.

Kawai bin waɗannan ƙa'idodin, mutanen da ke da nau'in 1 da nau'in ciwon sukari na 2 za su ba da kansu cikakken tsarin ma'adinai da bitamin da ke cikin samfurin (a cikin fiber). A kan aiwatar da taliya taliya ya kamata ku gwada duk tsawon lokacin don kar ku rasa lokacin shiri.

Tare da dafa abinci mai dacewa, manna zai zama da ɗan wuya. Yana da mahimmanci ku ci samfurin da aka shirya, yana da kyau ku ƙi sabis na "jiya". Mafi kyawun taliya da aka dafa shine mafi kyawun ci tare da kayan marmari, kuma suna ƙin ƙari a cikin nau'in kifi da nama. Amfani akai-akai na samfuran da aka fasalta shima ba ana so bane. Mafi kyawun tazara tsakanin shan irin waɗannan jita-jita shine kwana 2.

Lokaci na ranar amfani da taliya shima abune mai mahimmanci.

Likitoci ba su ba da shawarar cin taliya da maraice, saboda jiki ba zai “ƙone” da adadin kuzari da aka karɓa kafin lokacin kwanciya ba.

Sabili da haka, mafi kyawun lokacin shine karin kumallo ko abincin rana.Ana yin samfurori daga nau'ikan wuya a hanya ta musamman - ta matattarar injin na zahiri (kwano).

Sakamakon wannan magani, an rufe shi da fim mai kariya wanda ke hana sitaci canzawa zuwa gelatin. Gididdigar glycemic na spaghetti (dafaffen da kyau) raka'a 55 ne. Idan kun dafa manna na mintuna 5-6, wannan zai rage GI zuwa 45. dafa abinci mafi tsayi (mintuna 13-15) zai ɗaga ma'anar zuwa 55 (tare da darajar farko na 50).

Kayan dafaffen kayan abinci masu laushi suna da kyau don yin taliya.

Don 100 g na samfurin, ana ɗaukar lita 1 na ruwa. Lokacin da ruwa ya fara tafasa, ƙara taliya.

Yana da mahimmanci zuga da gwada su koyaushe. Lokacin da aka dafa taliya, sai a zana ruwan. Ba kwa buƙatar kurkura su, saboda haka ana adana duk abubuwa masu amfani.

Wuce wannan ka'idodin yana sa samfurin ya zama haɗari, kuma matakin glucose a cikin jini ya fara ƙaruwa.

Uku cikakke na taliya, dafa shi ba tare da mai da biredi ba, ya dace da 2 XE. Ba shi yiwuwa a wuce wannan iyaka a nau'in ciwon sukari 1.talla-ƙungiya-2

Abu na biyu, ma'aunin glycemic. A cikin taliya na yau da kullun, ƙimar ta kai 70. Wannan adadi ne mai girma. Sabili da haka, tare da cutar sukari, irin wannan samfurin ya fi kyau kada ku ci. Banda shi ne taliya akan alkama, wanda dole ne a dafa shi ba tare da sukari da gishiri ba.

Nau'in nau'in 2 na taliya da taliya - haɗuwa tana da haɗari, musamman idan mai haƙuri ya ci abinci mai kiba. Abun cin abincinsu kada ya wuce sau 2-3 a mako. Tare da nau'in ciwon sukari na 1, babu irin waɗannan ƙuntatawa.

Me yasa baza ku ƙi taliya don ciwon sukari ba:

Miyar taliya tana da kyau ga teburin mai ciwon sukari.

Ya ƙunshi carbohydrates da yawa, a hankali jiki ya ɗauka, yana ba da jin daɗin jin daɗi na dogon lokaci. Taliya za ta iya zama “cutarwa” ne kawai idan ba a dafa ta da kyau ba (narkewa).

Amfani da taliya daga gari na gargajiya wajan kamuwa da cuta yana haifar da samar da kitse mai kitse, tunda jikin mara lafiya ba zai iya jurewa da lalacewar ƙwayoyin mai ba. Kuma samfurori daga nau'ikan wuya tare da nau'in ciwon sukari na 1 kusan suna da haɗari, suna da gamsarwa kuma basa barin kwatsam a cikin glucose a cikin jini.

Don haka mun gano ko yana yiwuwa a ci taliya tare da nau'in ciwon sukari na 2 ko a'a. Muna ba ku damar sanin kanku da shawarwarin dangane da aikace-aikacen su:

Idan kuna son taliya, kada ku musanta kanku irin wannan 'yar' yardar. Fasalin da aka shirya da kyau ba ya cutar da adadi, yana da sauƙin tunawa kuma yana ƙarfafa jikin. Tare da ciwon sukari, ana ba da taliya kuma ya kamata a ci. Yana da mahimmanci kawai don daidaita yanayin su tare da likita kuma bi ka'idodin ingantaccen shiri na wannan samfurin mai ban mamaki.

Yana daidaita matakan sukari na dogon lokaci
Maido da aikin samarda insulin

Shaposhnikov A.V. Zamani bayan aikin. Rostov-on-Don, Cibiyar Kiwon lafiya na Rostov, 1993, shafuka 311, kwafi 3000.
Ametov A., Kasatkina E., Franz M. da sauransu. Yadda ake koyon zama tare da masu ciwon sukari. Moscow, Gidan Watsa Lantarki na Interpraks, 1991, shafuffuka 112, ƙarin watsa kwafi 200,000.
"Yadda ake rayuwa tare da ciwon sukari" (wanda K. Martinkevich ya shirya). Minsk, "Marubuci Na zamani", 2001

Bari in gabatar da kaina. Sunana Elena. Na kasance ina aiki a matsayin endocrinologist fiye da shekaru 10. Na yi imanin cewa a halin yanzu ni ƙwararre ne a fagen aikina kuma ina so in taimaka wa duk baƙi zuwa shafin don warware matsalolin da ba ayyuka sosai ba. Duk kayan don rukunin yanar gizon an tattara su kuma ana aiwatar dasu da kyau don isar da sanarwa gwargwadon iko. Kafin amfani da abin da aka bayyana akan gidan yanar gizon, tattaunawa mai mahimmanci tare da kwararru koyaushe wajibi ne.

Me yasa taliya?

Amfanin abinci mai gina jiki na wannan samfurin yana da girma sosai. Don 100 grams na Boiled wuya taliya, 4 grams na furotin da kuma 23 grams na carbohydrates suna da muhimmanci. Kalori abun ciki 100 grams 111 kcal. Gurasar burodi 23 a cikin abinci guda 100 bai isa ba. A matsakaici, mutum yakan ci abinci na gram 200-250 a lokaci guda. Wannan yana nufin cewa bawa ɗaya yana daidai da cikakken abinci tare da ciwon sukari - 5 XE.

Wasu na iya cewa yana da abin magana a jikin fitsari.Amma babu wani haɗarin tsalle a cikin sukarin jini. Kuma abu shine glycemic index. Macaroni yana da ƙananan GI - 40. Wannan jigon yana cikin yankin kore, wanda ke nufin an yarda da shi a cikin ciwon sukari. Dubi tebur GI.

Lura cewa ina magana ne akan taliya da aka yi da alkama alkama. Yawancin lokaci ana dafa shi al-dento, kuma mashahuran masu samarwa daga Italiya.

Yadda ake cin taliya tare da cutar sankara

Taliya lafiya tare da ƙarancin abinci na GI yana buƙatar dafa shi tare da abinci iri ɗaya. Taliya mafi kyawun taliya, a ganina, tare da abincin teku a cikin miya mai kirim. Wannan suturar ba zai ƙara yawan glycemic index na tasa ba.

Wani zaɓi mai sauƙi - kawai yafa masa cuku. Kamar yadda na riga na rubuta a cikin labarin game da madara GI, ba a la'akari da ƙarancin cuku kuma yana daidai da 0.

Haramcin taliya mai dadi

Amma mutane masu ciwon sukari ba sa cin taliya mai zaki. Sugar ba shi da kyau, ka tuna? Kar a zuba cakulan, ko da baki.

Kuma gabaɗaya, tun da taliya ta ƙunshi carbohydrates da yawa sosai, na ba ku shawara kada ku dafa su har ma da kayan lambu. Zai fi kyau kara wasu furotin. A lokaci guda, na sake cewa ya fi furotin kifi, ko daga abincin teku. Saboda furotin nama yana da nauyi ainun. Masu son abinci daban daban gabaɗaya suna buƙatar cewa ana buƙatar cin abinci na carbohydrates daban, kuma sunadarai - daban.

Ina fatan na taimaka muku warware nau'in taliya don ciwon sukari. Kuma a sa'an nan masoya na tsananin cin abinci sau da yawa sukan rubuta mani game da hatsarorin irin waɗannan jita-jita.

Da sannu zan ƙara duk girke-girke na taliya daga wurin zuwa lissafin abinci mai gina jiki. Don haka amfani da zama lafiya.

Table ɗin Gilashin Glycemic

Kayayyaki	GI
Kayan lambu
Artichoke	20
Kwairo	20
Dankali Mai Danshi (Dankali Mai Danshi)	55
Broccoli	10
Rutabaga	70
Brussels tsiro	15
Ganyen wake	15
Squash	15
Farin kabeji	15
Ja kabeji	15
Farin kabeji	21
Kabeji Savoy	15
Pekin kabeji	15
Boiled dankalin turawa, a kwasfa	65
Boiled dankalin turawa, peeled	70
Mashed dankali (tare da madara da man shanu)	80
Dankalin dankalin turawa	95
Soyayyen dankali	95
Chipsan Dankali	95
Leek	10
Albasa turnip	10
Mangold	15
Karas	20-25
Boiled karas	80
Dankali	15
Cucumbersanyen alade	15
Zaitun	15
Abincin dafa shi	95
Bell barkono	10
Barkono Chili	10
Leaf ganye	10
Letas	10
Raw beets	55
Beets da aka dafa	65
Bishiyar asparagus	15
Tumatir	30
Tumatir da aka bushe (bushe)	35
Pumpan kabewa	70-75
Gasa Suman	85
Tafarnuwa	10
Yams (dafa shi)	40
Ganye
Basil	5
Faski	5
Rhubarb	15
Dill	15
Alayyafo	15
'Ya'yan itãcen marmari da berries
Apricot	45
Avocado	10
Quince	35
Abarba	66
Kankana	75
Orange	35-40
Banana Green Unripe	35
Mid-Rise Banana	50-55
Banana overripe ko gasa	70
Lingonberry	25
Inabi	60
Cherries	22
Pear	38-40
Rumman	35
Inabi	30
Melon	65
Blackberry	25
Bishiyar daji	35-40
Raisins	60-65
Itatuwan ɓaure	35
Sun-bushe fig (bushe)	60
Chestnut	60
Kiwi	50
Bishiyoyi	35-40
Cranberries	45
Guzberi	25
Apricots da aka bushe (dangane da matakin)	35-40
Lemun tsami, lemun tsami	20
Rasberi	25
Mango	50
Mandarin orange	30
Pappaya	60
Peaches	35
Peach Canned	55
Plum	24
Red currant	25
Black Currant	15
Kwanaki	103
Persimmon	50
Kwaya, Kabeji	25
Pitted prunes	30
A apples	30
Apples bushe	35
Dabbobin
Boiled buckwheat	40
Buckwheat porridge tare da madara da sukari	55
Raw masara a cob	60
Farar shinkafa a ruwa	70
Couscous groats	65
T semolina	60
Semolina alama M	65
Fulawa Semolina tare da madara da sukari	95
Raw oatmeal	40
Oatmeal akan ruwa ba tare da sukari ba	50
Oatmeal akan ruwa tare da sukari	60
Oatmeal a cikin madara tare da sukari	65
Gyada sha'ir	30
Gero	70
Alkama na alkama	41
Garin alkama mai yawan alkama, dafa shi	45
Tsarin hatsi	90
Boiled farin zagaye shinkafa	85
Farar shinkafa tare da madara da sukari	90
Boiled shinkafa (hatsi mai tsayi) dafa	75
Daɗaɗɗan Basmati Rice	67
Boiled launin ruwan kasa shinkafa	55-60
Boiled shinkafa daji	45-50
Hatsin rai	45
Sushi tare da shinkafa (classic)	50
Masara hatsi	50
Duk hatsi sha'ir	45
Sha'ir Flakes	65
Gyada, kullu, bran
Fiber	30
Kashi na farko na alkama	85
Kashi na biyu na alkama	85
Farashin alkama na gari	85
Buckwheat gari	50
Gari na Quinoa	40
Garin Chickpea	35
Dankali ta gari (sitaci)	95
Garin masara	70
Garin hatsin	45
Gari	95
Garin soya	15-25
Bran (hatsi, alkama, da sauransu)	15
Kayan abincin	55
Yisti kullu	55
Taliya
Lasagna mai laushi	75
Durum alkama Lasagna	60
Soft Alkama mara kyau	70
Durum Alkama Noodles	35
Taliya Durum alkama	50
Hard taliya mai dafa “al dente” (rabin shirye)	40
Kayan abinci
Baguette (Faransancin Burodi)	90
Alkama Alkama	135
Bagels bushewa	70
Biscuit (duk garin da babu sukari)	50
Hamburger buns, kare mai zafi	85
Mai ba da amsa	70
Gurasar alkama na gari	57
Pizza tare da kayan lambu ko nama cike da cuku	55-60
Donuts	75
Butter Rolls	85-90
Masu fasa	65
Falafel	40
Gurasar Yisti na Dukkan shekara	45
Gurasar Borodino	45
Gurasar abinci (hatsi 8, tare da tsaba da kwayoyi)	48
M m gurasa gari tare da 'ya'yan itatuwa bushe	50
Gurasar Germinated	35
Gurasar alkama	50
Gluten-free gurasa alkama	90
Bishiyar alkama mafi kyau	85
Burodin alkama	40
Gwanin hatsin rai daga alkama-hatsin alkama	65
Gasa hatsin rai gurasa	65
Gurasar alkama mai kyau	45
Gurasar Rice	70
Duk burodin burodin burodin	40
Gurasar hatsi gaba daya	45
Kayan kwalliya da Sweets
Jams da jams tare da sukari daga berries da 'ya'yan itatuwa	65-75
Classic waffles	75
Wayar iska	85
Glucose	100
Jams Masu Cutar Kaya	30-35
Flakes na kara, zobe, safa	85
Bar masara maras hatsi	50
Cocoa foda ba tare da sukari ba	60
Caramel alewa	80-85
Dankalin dankalin Turawa	95
Tashin masara	85
Canjin sitaci	100
Kayan kirji	35
Lactose	45
Pectin marmalade-mai sukari ba tare da sukari ba	30
'Ya'yan marmarade	65
Honeyan zuma	85
Muesli (Hercules, 'ya'yan itãcen marmari, kwayoyi) sukari kyauta	50
Sitaci na Gilashin	100
Garin alkama	80
Kukis na biscuit	70
Kuki	80
Kukis na Shortbread (kullu akan margarine da man shanu)	55
Kyakkyawan popcorn	85
Ba a Tsane ba	70
Rice shinkafa	85
Sugar (yashi, mai ladabi)	75
Brown launin ruwan kasa (na halitta)	70
Maple syrup	65
Masara syrup	115
Fructose	20
Halva	70
Masara flakes	85
Chocolate Chocolate 85-90%	20
Dark Chocolate Dark 70%	25
Dark Chocolate Mai duhu 55-65%	35
Cakulan cakulan	70
Sandunan cakulan (Snickers, Mars, Nut, da sauransu)	65
Abin sha
Gyayen bushe	0
Esanɗun ruwan zaki	10
Giya mai zaki	20-30
Ruwa mai tsabta	0
Vodka, barasa	0
Ruwan sha	75
Koko ba tare da sukari ba a cikin madara	60
Cocoa tare da madara mai ɗaure	90
Gurasar Kvass	25-30
Kofi ba tare da sukari da madara ba (mai sauri da na halitta)	0
Liquor	35-40
Abin sha na chutar	30
Giya	110
Ruwan Kaya	50
Ruwan orom, innabi	45
Ruwan innabi	55
Ruwan lemun tsami	20
Ruwan Mango	55
Ruwan karas	40
Ruwan tumatir	15
Ruwan apple mai zaki	50
Apple ruwan 'ya'yan itace mai tsami iri-iri	40
Shagon ruwan 'ya'yan itace apple	50-55
Ruwan kayan lambu	35
Ruwan 'ya'yan itace Berry marasa ruwan sukari	50
Ruwan juji na masana'antu a cikin marufi	70
Kwayoyi, Tsaba, wake
Gyada	15
Peanut man shanu (an lalata kwayoyi ba tare da sukari ba)	25
Man gyada	40
Ganyen (sabo) wake	40
Kasar Brazil	20
Peas	25
Walnuts	15
Pine kwayoyi	15
Cashew	27
Kayan kwaya	45
Ruwan Kwakwa	40
Sesame tsaba	35
Flaxseed	35
Gasa flaxseed a cikin gari	40
Allam	25
Kankaran kaji	10
Tafasa kaji	35
Gwangwani a cikin sob ruwan 'ya'yan itace	38
Sunflower	35
Suman Tsaba	25
Waken soya	15
Boiled waken soya	19
Andasasshen Riga da Farin Gwal	29-30
Kalacin wake (Navy, Pinto) da keɓaɓɓen wake	32
Wake gwangwani a sob ruwan 'ya'yan itace	52
Wake gwangwani a cikin wancan. miya	56
Pistachios	15
Hazelnuts	15
Ruwan lentils da aka dafa	35
Boiled kore lentil	27
Lentils mai launin ruwan kasa	30
Namomin kaza	10
Kayayyakin madara
Halittar ungulu ba tare da matsala ba	25
Jin dadi na dabi'a	33
'Ya'yan itace yogurt	52
Kefir	25
Kullum madara	31
Madara Skim	32
Soya madara	30
Kyakkyawan ruwan madara	80
Madara Ice cream	60
Chocolate ice cream	70
Kirim mai-kitse	52
Cream 10%	30
Cream 20%	55
Brynza cuku, Adyghe, suluguni	0
Tofu cuku	15
Feta cuku	56
Cuku da aka sarrafa	57
Cuku mai wuya	0
Cuku-free gida cuku	30
Cur 9%	30
Ganye, mai
Mustard	55
Balsamic vinegar	25-30
Giya mai ruwan inabi	0
Kayan tumatir	15
Ma mayonnaise	60
Margarine	55
Butter	50
Man zaitun	0
Man sunflower	0
Soya miya	20
Pesto miya	15
Tumatir manna	50
Apple cider vinegar	0
Nama da kayayyakin kifi
Kifi cutlets	50
Nama mai yanka	50
Cars sanduna	40
Boiled crayfish	5
Premium sausages da aji 1	25-30
Premium dafa tsiran alade da aji 1	35

Bayani a kan: 8

Sha'ir a cikin teburinka yana da alamun glycemic na 70, amma a wasu wurare masu yawa yana da 22. Me yasa akwai irin wannan rashin daidaituwa kuma menene bayani daidai?

A fili na sami kuskure, yanzu na bincika cewa tana cikin sha'ir GI 70. Zan gyara shi, godiya don nuna rashin daidaituwa.

Amma ba shi 22. Me yasa kuma wanene ya ɗauki sha'ir lu'ulu'u don GI daidai yake da 22 Ban sani ba, a cewar maɗaukaki daban-daban, na gano cewa yana kan matsakaici 35. Kuma ƙwayar sha'ir lu'ulu'u yana da alamar glycemic na 45. Idan zaki sha'ir sha'ir kwalin kwalliya, to, har ma ya fi hakan.

Na sami bayani inda darajar ta fito daga 22. Ana sarrafa sha'ir dabam, akwai nau'ikan sha'ir lu'ulu'u da aka sayar a Kanada, hatsi nata yana goge daga waje zuwa nacre (saboda haka sunan lu'u-lu'u lu'u-lu'u), amma mafi yawan rigar iri tana nan a ciki.
misali, hoto:
http://s020.radikal.ru/i709/1410/59/13b742ecbdc6.jpg
Mai kama da popcorn, gashin gashi a fili yana rage GI. Abin sani kawai tare da hatsi mai hatsi. Da zarar an dafa shi, zai yi girma sosai.

Sauran jiyya don sha'ir, kafin goge lu'u-lu'u. Irin waɗannan GI sun fi girma, amma a cikin 27-35.

A kowane hali, har ma da bayanin 45 ba ya yin barazanar kamar 70.)))

Godiya ga bayani da amsa.

Yawancin lokaci ina amfani da farantin glycemic plate, kodayake ba ni da ciwon sukari, idan kawai bana so in ci abinci musamman da dare.
Ina son man gyada - sun ba ni gilashi daga Kanada. Amma yana nufin 55 tare da sukari da GI. Kuma idan kawai ba 40 ba tare da sukari ba. Zan gama tukunya in sa akan sahzam.

yarinya! kun rikice tare da gero!

Barka da rana Kuna rubuta cewa gurasar pita ba ta da ƙididdigar glycemic sosai - 57. An gasa shi daga gari mai tsabta, gishiri da ruwa. Kuma idan waɗannan kayan sun gasa burodi a cikin tanda da kanta, ba tare da sukari da man shanu ba, to daidai zai zama GI? Gaisuwa, Natalia

Natalia, wataƙila hakan ne, ƙididdigar glycemic za ta kasance ƙasa, amma a kan yanayin cewa idan kun ci abincin da ba zai ci ba. Lyididdigar glycemic a cikin burodin pita ba ta da girma sosai ga dalilin cewa yawanci ana amfani dashi a cikin bushewa, yana da bakin ciki, yana bushewa da sauri, ƙimawar glycemic tana raguwa, kamar a gurasar stale (sitaci retrograde). Kuma me yasa ba ku dauki gari ba na mafi girman daraja, amma na farko ko wanda aka sirara !?

Nau'in taliya da kayansu

Glycemic index of taliya:

taliya daga durum alkama gari - GI raka'a 40-50 ne,
nau'in taliya mai laushi - GI shine raka'a 60-70.

Taliya taliya ne mai yawan kalori. A cikin 100 g da taliya matsakaita kusan 336 Kcal. Koyaya, a kan shelves zaka iya samun nau'ikan taliya iri-iri iri, fasali da kowane irin kayan ƙari. Gurasar, daban-daban a cikin halayenta, wanda shine ɓangaren abun da ke ciki, yana canza kayan kwatankwacin ƙara matakan glucose.

Taliya ba wuya

Daga cikin albarkatun alkama na duniya, alkama na zama na 3 bayan shinkafa da masara. Babban bambanci tsakanin gari mai laushi da gari mai laushi shine adadin abubuwan gina jiki. Durum alkama gari shine mafi kyau don yin burodi da kuma yin taliya na mafi inganci. Lokacin dafa abinci, ana ba da taliya na nau'ikan nau'ikan wahala a siffar. Matsakaicin ma'aunin glycemic a cikin waɗannan nau'in zai zama ƙasa, tun da suna da ƙarin furotin da ƙananan carbohydrates.

Da yawa ba sa tunanin abincin yau da kullun ba tare da taliya mai dadi tare da cuku ba. Masu ciwon sukari, ko dai rasa nauyi, suna buƙatar tsaurara matakan amfani da taliya saboda yawan abun cikin sitaci a cikinsu. Kada cin abinci ya zama akai-akai.

Cin taliya ga masu cutar siga

Tare da ingantaccen samuwar abincin, ya zama dole a la’akari da lokacin dafa abinci da amincin cin abincin. Zaku iya yalwata abincin ta hanyar ƙara kayan lambu da ganyayen mai a taliya. Wannan zai taimaka matuƙar haɓaka ƙimar shan glucose a cikin jini. Dole ne a tuna cewa ƙari ƙarin samfurori na iya ƙara adadin kuzari kaɗan, amma zai rage gudu tsalle cikin matakan glucose na jini.

Sauran kayayyakin gari kuma ba za'a ci dasu akai-akai ba. Gasa da yawa hatsin rai gurasa yana da glycemic index of 59 raka'a.Quite babban matakin, amma har yanzu, da aka ba da amfani kaddarorin na hatsin rai gari, bai kamata ka bar gaba daya irin burodin.

Additionalarin hanya don rage ƙididdigar glycemic shine tsarma kullu tare da gari na nau'ikan daban-daban, alal misali, ƙara oat ko garin flax. Tsarin glycemic na garin flax shine - raka'a 43, oatmeal - raka'a 52.

Duk wanda ke lura da abinci mai kyau kuma yana son rasa nauyi yana buƙatar ilimin game da ƙirar glycemic index na samfuran. Abusearfin wuce gona da iri game da abinci mai-carb ba tare da farashin kuzari yana haifar da samun nauyi ba, rikicewar rayuwa. Lokacin zabar taliya, dole ne a ba fifiko ga duk gari na hatsi, wanda shine ɓangaren samfurin. Mafi kyawun bayani shine a ƙara taliya ta buckwheat a abincin.

Murya don post - ƙari a Karma! :) (Babu kimantawa tukuna) Loading.

Menene ke tantance ma'anar glycemic index na taliya?

GI na taliya mai alkama mai laushi yana cikin kewayon 60-69, nau'in wuya - 40-49. Haka kuma, shi kai tsaye ya dogara da na dafuwa aiki na samfuri da kuma lokacin cin abinci abinci a cikin kogo na baka. Lokacin da mai haƙuri ya ɗanɗana, mafi girma shine ma'aunin samfurin da aka ci.

Abubuwanda ke Tasirin GI:

Yin amfani da menu na masu ciwon sukari na taliya taliya tare da kayan lambu, nama, mai kayan lambu (sunflower, zaitun) zai ƙara yawan adadin kuzari na tasa, amma ba zai ba da damar sukarin jini ya yi tsalle mai tsini ba.

Ga mai ciwon sukari, amfanin:

mara abinci mai laushi,
gaban wani adadin mai a cikinsu,
dan kadan kayayyakin.

1 XE na noodles, ƙaho, noodles daidai yake da 1.5 tbsp. l ko 15 g. masu ciwon sukari na nau'in cutar cututtukan endocrinological na farko, wanda ke kan insulin, dole ne suyi amfani da manufar ɓangaren burodi don yin lissafin isasshen kashi na waken da ke rage sukari don abinci na carbohydrate. Nau'in mai haƙuri na 2 yana ɗaukar kwayoyin-suga na gyaran ƙwayoyi. Yana amfani da bayani game da adadin kuzari a cikin samfurin abincin da aka sani mai nauyi. Sanin ƙididdigar glycemic ya zama dole ga duk marasa lafiya da ke fama da cutar sankara, da danginsu, ƙwararrun likitoci waɗanda ke taimaka wa marasa lafiya su yi rayuwa sosai tare da cin abinci yadda yakamata, duk da tasirin cutar.

Table ɗin Gilashin Glycemic

GLYCEMIC INDEX - yana nuna iyawar carbohydrate don haɓaka sukari na jini.

Wannan manuniya ne mai ma'ana, bawai FADA bane! Saurin zai zama daidai ga kowa da kowa (ganiya zai kasance a cikin kimanin minti 30 na sukari da buckwheat), kuma mahimmancin glucose zai bambanta.

A saukake, abinci daban-daban suna da DARAJA ikon haɓaka matakan sukari (ikon hawan jini), saboda haka suna da alaƙar glycemic ɗin daban.

Mafi sauƙin carbohydrate, OREARYA yana tashe matakan sukari na jini (ƙarin GI).
Yayinda yake da hadaddun carbohydrate, LOWERER yana haɓaka matakin sukari na jini (ƙasa da GI).

Idan burin ku shine asarar nauyi, to ya kamata ku guji abinci tare da babban GI (a mafi yawan lokuta), amma amfanin su yana yiwuwa a cikin abincin, idan, alal misali, kuna amfani da tsarin abinci na BEACH.

Kuna iya nemo kowane samfurin da yake sha'awar ku ta hanyar bincika (a saman dama na tebur), ko kuma amfani da gajeriyar hanya ta Ctrl + F, zaku iya buɗe sandar nema a cikin mai lilo kuma shigar da samfurin da kuke sha'awar.

Samfuri: GI:

Masara syrup	115
Glucose	100
Glucose (syrup)	100
Alkama na Alkama, Rice Syrup	100
Gari	95
Dankalin dankalin Turawa	95
Dankalin dankalin turawa	95
Dankali mai soyayyen, soyayyen faranti	95
Tabarau (Maltodextrin)	95
Tashin masara	95
Rice syrup	95
Canjin sitaci	95
Gluten-free farin gurasa	90
Dankali ta flakes (dankalin turawa a mashe)	90
Shinkafa m	90
Jaket ɗin gasa dankalin turawa	90
Tashin masara	85
Farar alkama ta gari (mai ladabi)	85
Rice porridge tare da madara (tare da sukari)	85
Ciyar Rice / Rice Pudding	85
Rice madara	85
Turnip, turnip (Boiled / stewed / steamed) *	85
Tushen Seleri (Boiled / stewed / steamed) *	85
Tapioca (casawa)	85
Faski *	85
Abincin hatsi na karin kumallo	85
Arrowrut, babban abin kiwo	85
Maski dankali	80
Farar Fulawa Masu Ficewa	80
Kankana *	75
Lasagna (daga alkama mai taushi)	75
Gurasar fari, gurasar gurasar (misali misali Harry's® alama)	75
Donuts	75
Shinkafa nan take	75
Wafers Sugar (Corrugations)	75
Suman (nau'ikan nau'ikan) *	75
Ganyen shinkafa mara miski	75
Abin sha	75
Farin sukari (fari)	70
Kirki (sukari kyauta)	70
Garin masara	70
Risotto (Italiyancin shinkafa ta Italiya)	70
Rice farin bayyana	70
Tacos / Tacos (icanasar Tortillas ta Masara)	70
Cakulan cakulan (tare da sukari)	70
Gnochchi (Italiyanci na zubar da ciki)	70
Noodles (daga alkama mai taushi)	70
Gilashin sukari, Molasses	70
Tsabtace hatsi tare da sukari	70
Albarkun garin kwalliya (mamalyga)	70
Rusks, croutons	70
Jaka, jakunkuna, jakunkuna	70
Biscuits	70
Brown mara ma'ana	70
Boiled / stewed kayan lambu / banana banana / steamed	70
Gurasar fari, baguette Faransa	70
Gurasar Rice	70
Brioche (irin kek mai dadi)	70
Dafa dankalin da aka dafa	70
Giya *	70
Gero, gero, masara	70
Rutabaga	70
Amaranth iska (analogue na popcorn)	70
Dumplings, ravioli (daga alkama mai laushi)	70
Polenta, grits na masara	70
Matzo (gurasa mara yisti) daga farin farin	70
Jaket dankali (Boiled / steamed)	70
Flavored shinkafa (Jasmin.)	70
Giran Suman (zagaye) *	65
Jaket dankali (Boiled / steamed)	65
Gurasar alkama gari duka	65
Gurasar gurasa (yisti-yisti)	65
Beets (Boiled / stewed / steamed) *	65
Raisins	65
Quince (jelly tare da sukari)	65
Itace Gurasa ('ya'yan itãcen marmari)	65
Sorbet (popsicles) tare da sukari	65
Abincin hatsin rai (30% hatsin rai gari)	65
Muesli (tare da sukari, zuma ...)	65
Melon *	65
Butter yi tare da guda cakulan	65
Ruwan sukari (bushe)	65
Garin garin Chestnut	65
Ruwan da aka sake dashi daga alkama (alkama da aka shuka)	65
Apricot (gwangwani, a cikin syrup)	65
Wake (Boiled)	65
Gari-mai-alkama mai kyau (peeled)	65
Taliya tukunya mai shinkafa	65
Filin shinkafa, dawa shinkafa	60
Gurasar Hamburger	60
Abincin K® Breakfast Flakes (Kellogg's)	60
Psunuka	60
Cola, soda, soda (misali Coca-Cola®)	60
Croissant (jinjirin wata-nau'in puff irin kek yi, bagel)	60
Couscous (groats), semolina	60
Butter yi	60
Oatmeal	60
Hard alkama groats	60
Shinkafa mai tsayi	60
Kirim mai tsami (tare da sukari)	60
Ovomaltin (Ovomaltine, Ovaltine), abin sha bisa sha'ir, koko, madara da ƙwai	60
Chestnut	60
Lasagna (daga alkama durum)	60
Cakulan cakulan tare da sukari	60
Camargue shinkafa (daga yankin Faransa Camargue)	60
.An zuma	60
Rice Noodles (Sinanci)	60
Bars na Mars®, Sneakers®, Nuts®, da sauransu.	60
Duk alkama gari	60
Mayonnaise (samar da masana'antu, tare da ƙara sukari)	60
Gwangwani 'ya'yan itacen syrup a cikin sukari	60
Gwanda (sabo ne 'ya'yan itace) *	60
Masara kernels (gwangwani)	55
Maple syrup	55
Pizza	55
Mustard (tare da sukari)	55
Ketchup	55
Matsakaici	55
Kukis na ɗan gajeren abinci (wanda aka yi da gari, man shanu da sukari)	55
Jan shinkafa	55
Tagliatelle (wani irin noodle), dafa shi sosai	55
Chicory (syrup)	55
Abarba (fresh fresh)	55
Cassava (haushi)	55
Cassava (mai dadi)	55
Kwanaki	55
Farin gari mai da aka dafa sosai	55
Gwangwani gwangwani	55
Chopes syrup	55
Jam (tare da sukari)	50
Tamarind (dadi)	50
Gwangwani abarba	50
Banana (cikakke)	50
Peaches (gwangwani a cikin syrup)	50
Ruwan abarba	50
Shinkafa Basmati mai tsayi	50
Mango (sabo ne 'ya'yan itace)	50
Bulgur (steamed, dried da crushed alkama)	50
Sushi	50
Surimi (taro na katako da sandar nama)	50
Urushalima artichoke, earthen pear	50
Muesli (sukari kyauta)	50
Persimmon	50
Kiwi *	50
Dankali mai daɗi, Dankali mai Dadi	50
All Bran Bran Flakes	50
Wasa ™ Haske mai laushi	50
Harshen hatsi na hatsi (sukari kyauta)	50
Lychee (sabo ne 'ya'yan itace)	50
Ba a dafa shinkafa mai launin ruwan kasa ba	50
Tashar taliya mai cin abinci	50
Itatuwan ɓaure	50
Gurasar Quinoa (kusan kashi 65%)	50
Buckwheat gari da burodi	50
Soya yogurt (tare da ƙari aromatic)	50
Hatsin rai (hatsin rai)	50
Chayote, Kokwamba na Mexico (mashed)	50
Ruwan 'ya'yan itace Cranberry	50
Kukis (abinci mai yawa, mara nauyi)	50
Jam, jam (tare da sukari)	50
Couscous (groats) / semolina	50
Taliya Durum alkama (taliya tubular)	50
Fonio	50
Alkama don jita-jita na gefe (nau'in Ebly: wanda aka dafa shi)	45
Garin alkama daga alkama farro	45
Dukkan hatsi na alkama (Pilpil)	45
Mango ruwan 'ya'yan itace (sukari kyauta)	45
Ruwan innabi (sukari kyauta)	45
Capellini (bakin ciki spaghetti)	45
Ruwan Inabi	45
Ruwan 'ya'yan lemun tsami (freshly matsi, sugar mai kyauta)	45
Banana plantin (banana banana banana)	45
Couscous (groats) / semolina (hatsi duka)	45
Ruwan tumatir / Tumatir Manna (tare da sukari)	45
Inabi ('ya'yan itacen sabo)	45
Lactose (sukari sukari)	45
Apricot (sabo ne 'ya'yan itace)	45
Gurasar Kamut	45
Garin alkama cike da alkama	45
Gurasar abinci mai ɗan ƙwaya, a bushe a cikin kayan maye, ba a da sukari	45
Gwangwani kore Peas	45
Shinkafar daji	45
Bulgur (steamed, dried da crushed alkama)	45
Cranberries, cranberries	45
Dukkanin hatsi na hatsi don karin kumallo (free sugar)	45
Duk hatsi ya zube	45
Jam ba tare da sukari (a kan ruwan 'ya'yan itace innabi mai mai da hankali)	45
Montignac® Muesli	45
Pumpernickel (burodin alkama mai hatsin rai tare da hatsin rai)	45
Spaghetti al dente - ba karamin rauni (bayan mintuna 5 na dafa abinci)	45
Ruwan Basmati mara miskinai	45
Duk alkama gari	45
Farro	40
Quince (jelly ba tare da sukari)	40
Pepino, guna guna	40
Yam	40
Ravioli (daga alkama durum)	40
Ruwan apple (sukari kyauta)	40
Karas karas (sukari kyauta)	40
Tahini / Tkhina Sesame Manna	40
Wake (raw)	40
Turawa	40
Hatsi	40
Ruwan Kwakwa	40
Boiled / stewed karas / steamed *	40
Cry cider	40
Taliya mai hatsi mai hatsi, ɗan ƙaramin wuya (al dente)	40
Alkama kamut na alkama	40
Gwangwani Red wake	40
100% dukkan hatsi duka burodin alkama	40
Matzo (gurasa marar yisti) gari na gari	40
Sorbet (Popsicles) sukari kyauta	40
Kukis na Shortbread (daga alkama mai cikakken gari, sukari kyauta)	40
Ganyen Kirkin (taliya), Kyauta mai Kyauta	40
Chicory (sha)	40
Oatmeal (raw)	40
Falafel (soyayyen wake)	40
Gari na Quinoa	40
Buckwheat	40
Buckwheat pancakes	40
Buckwheat noodles - soba	40
Duk hatsin hatsi, al dente	40
Gurasar Alkama (Essenian Gurasa)	35
Pomegranate (sabo ne 'ya'yan itace)	35
Ayaba kore	35
Amaranth	35
Yogurt (ba tare da sukari da ƙari ba) **	35
Tumatir da aka bushe	35
Plum (sabo ne 'ya'yan itace)	35
Harshen Quinoa	35
Ruwan tumatir	35
Chickpeas	35
Apple (mashed / stewed)	35
Yisti	35
Orange (sabo ne 'ya'yan itace)	35
Abubuwan almond da aka zubar	35
Mustard	35
Dankunan Baki	35
Apple (freshan itacen sabo)	35
Ganyen wake	35
Nguan Tsoro na Angular / Azuki	35
Hard Alkama Vermicelli	35
Sunflower	35
Brewer ta yisti	35
Figs (fresh fresh), tsabr (fig Indian) fresh fresh	35
Wasa ™ Gurasa mai Abinci tare da Abincin Abincin (24%)	35
Ruwan tumatir / Man Tafarnuwa	35
Falafel (soyayyen kayan kwalliya)	35
Kirim mai tsami (tare da fructose)	35
Peach tare da fata mai laushi, nectarine (rawaya ko fari, 'ya'yan itace sabo)	35
Flax, sesame tsaba, poppy tsaba	35
Chickpea Flour	35
Annona cherimoya, annona scaly (sugar sugar), annona tsami (kirim mai tsami)	35
Kassule (Farashin Faransanci dangane da farin wake da nama)	35
Borlotti wake	35
Chickpeas, Peas na Turanci (gwangwani)	35
Peach (sabo ne 'ya'yan itace)	35
Tushen Seleri (raw)	35
Dankin (sabo ne 'ya'yan itace)	35
Peas kore (sabo)	35
Bariki cakulan-koko (misali alamar Montignac®)	35
Masara daji (ba girma a yau)	35
Peas (kore, sabo)	35
Kwakwa	35
Garin kwakwa	35
Gurasar Harkar Abincin Gwiwa)	34
Pumpernickel (hatsin rai ne daga mai sihiri) alamar Montignac®	32
Mandarin Clementine	30
Fararen wake, cannellini	30
Tumatir (tumatir)	30
Tafarnuwa	30
Jam (babu sukari)	30
Ganyen wake	30
Soya madara	30
Apple mai bushe	30
Lentil launin ruwan kasa	30
Beets (raw)	30
'Ya'yan itãcen marmari	30
Madarar Almond	30
Ba a cire curd ** (tare da whey)	30
Milk (sabo ko bushe) **	30
Soy vermicelli	30
Milk ** (kowane mai mai)	30
Turnip (raw)	30
Lentil rawaya	30
Salsifi (ɗan akuya, oat tushen)	30
Pear (sabo ne 'ya'yan itace)	30
Oat madara (raw)	30
Pearl sha'ir (Ganyen sha'ir groats)	30
Apricot da aka bushe (busassun apricots)	30
Dark cakulan (> 70% koko)	25
Peanut puree / manna (sukari kyauta)	25
Rasberi (sabo ne Berry)	25
Almond puree da aka liƙa / manna (sukari kyauta)	25
Hazelnuts, hazel	25
Hummus / hummus / khomus (kayan marmari na hatsi a cikin cakuda cakuda garin kaza da sesame puree tare da tafarnuwa da man zaitun)	25
Cashew goro	25
Kwayabayoyi	25
All hazelnut manna (sukari kyauta)	25
Green Lentils	25
Blackberry	25
Guzberi	25
Inabi ('ya'yan itacen sabo)	25
Strawberry (Fresh Berry)	25
Suman Tsaba	25
Ceri mai zaki	25
Red currant	25
Garin soya	25
Mung Bean / Bean gwal / Mungo Bean / Mung Bean	25
Wake Flaskole	25
Sha'ir groats (husked crushed sha'ir hatsi)	25
Peat bushe	25
Goji berries (talakawa dereza)	25
Ratatouille (Faransancin stew-kamar abincin kayan lambu)	20
Ruwan lemun tsami (sukari kyauta)	20
Koko foda (Free Free)	20
Kwairo	20
Soya yogurt (ba tare da sukari da ƙari ba)	20
Bamboo (matasa sprouts)	20
Karas (raw)	20
Cakulan Gashi (> Kankana 85%)	20
Palm core	20
Artichoke	20
Acerola, Barbados Cherry	20
Soya kirim	20
Sauya Soya / Tamari Sau (Kyautar sukari & Dye)	20
Montignac® Fructose	20
Lemun tsami	20
Jam (jam) ba tare da sukari ba, alama Montignac®	20
Garin alkama	20
Hazelnut / Hazel Flour	20
Montignac® Garancin GI (Spaghetti) taliya	19
Montignac® Low GI Spaghetti	19
Chard, gwoza ganye	15
Lupine	15
Bran (alkama, oat.)	15
Agave (syrup)	15
Bishiyar asparagus	15
Kokwamba	15
Broccoli	15
Zaitun	15
Allam	15
Sunkuyar da kai	15
Namomin kaza	15
Soya (tsaba / kwayoyi)	15
Tofu (samfurin soya)	15
Gyada	15
Radish	15
Brussels tsiro	15
M, chicory lambu	15
Pesto (Sauron Italiyanci)	15
Pine goro	15
Rhubarb	15
Fennel	15
Seleri (ganye da mai tushe)	15
Ruwan barkono mai zafi / barkono barkono	15
Pistachios	15
Bulgarian zaki da barkono	15
Sauerkraut / Shukrut	15
Shallot	15
Blackcurrant	15
Gherkin (karamin kokwamba)	15
Carob foda	15
Alayyafo	15
Squash	15
Leek	15
Gyada	15
Green ganye letas (iri daban-daban)	15
Kabeji	15
Gyada, gyada	15
Sobo	15
Alkama yar ƙwaya (ger ger)	15
Jiki	15
Hatsi da aka ƙera (alkama, soya, da sauransu)	15
Farin kabeji	15
Tempe (samfurin soya a abinci)	15
Peas	15
Peas	15
Alkama (hatsi da aka shuka)	15
Avocado	10
Crustaceans	5
Ganye da kayan yaji (faski, Basil, thyme, kirfa, vanilla, da sauransu)	5
Vinegar	5
Balsamic vinegar	5
Foie gras ***	0
Barasa	0
Kifi (kifi, tuna, da sauransu) ***	0
Cuku (mazarella, cuku mai tsami, Cheddar.) **	0
Nama (naman sa, naman alade, kaji, da sauransu) ***	0
Wine (ja, fari), gwal	0
Ham, sausages, kyafaffen nama ***	0
Kifayen teku *** (oysters, jatan lande, da sauransu)	0
Mayonnaise na gida (qwai, man, mustard)	0
Goose mai, margarine, man kayan lambu ***	0
Qwai ***	0
Kawa, shayi ***	0
Kaya * /	0
Sauya Sauya	0

Ta yaya suke shafan jikin?

Taliya mai amfani na iya zama daga alkama durum

Taliyaki yana da waɗannan kaddarorin:

15 g yayi dace da na 1 gurasa,
5 tbsp samfurin yayi daidai da 100 Kcal,
haɓaka sifofin farko na glucose a cikin jiki ta 1.8 mmol / L.

Masana ilimin abinci suna ba da taliya (wani suna shine taliya ko spaghetti) a hankali, ba da shawarar cinye su da yawa, saboda wannan na iya haifar da kiba.

Za a iya ba da taliya tare da ciwon sukari?

Kodayake wannan baiyi daidai da kullun ba, amma, taliya da aka shirya daidai da duk ƙa'idodin na iya zama da amfani ga masu ciwon sukari don inganta lafiya.

Abin sani kawai game da kulum alkama alkama. An sani cewa ciwon sukari yana dogara da insulin (nau'in 1) da kuma wanda ba ya da insulin (nau'in 2).

Nau'in farko bai iyakance amfani da taliya ba, idan a lokaci guda ana lura da yawan insulin a lokaci-lokaci.

A cikin ciwon sukari, yin amfani da taliya daidai yadda ya kamata yana da matukar muhimmanci. Don haka, tare da nau'in 1 da nau'in cuta 2, manna yana da tasiri mai amfani akan hanji.

Yin amfani da manna don ciwon sukari ya kamata ya kasance tare da waɗannan sharudda masu zuwa:

hada su da abubuwan gina jiki da kuma ma'adinai,
fruitsara 'ya'yan itatuwa da kayan marmari a abinci.

Masu ciwon sukari ya kamata su tuna cewa yakamata a ci abinci mai ƙarancin abinci da abinci mai wadataccen fiber.

Tare da nau'in 1 da nau'in cuta 2, adadin taliya ya kamata a yarda da likita. Idan an lura da mummunan sakamako, shawarar da aka bayar da za ta ninka (kayan maye).

Ana ba da taliya mai wuya ga nau'ikan cututtukan guda biyu, tun da sun haɗa da “glucose” a hankali wanda ke riƙe da matakan sukari na yau da kullun. Ana iya kiran wannan samfurin a matsayin abin da ake ci, tun da yake sitaci a ciki ba shi da tsabta, amma a nau'ikan lu'ulu'u ne.

Yadda za a zabi?

Yawancin ƙasashen Turai sun hana samar da kayayyakin alkama masu laushi saboda ba su da ƙimar abinci. Don haka, menene taliya zan iya ci tare da nau'in ciwon sukari na 2?

Don gano abin da aka yi amfani da hatsi a cikin samar da taliya, kuna buƙatar sanin ɓoye bayanan (wanda aka nuna akan fakiti):

aji A - maki mai wuya,
aji B - alkama mai taushi (mara nauyi),
Class B - garin yin burodi.

Lokacin zabar taliya, kula da bayanai akan kunshin.

Taliyanci na ainihi mai amfani ga cututtukan sukari zai ƙunshi wannan bayanin:

rukunin "A",
"Aji na 1"
Durum (taliya da aka shigo da shi),
"Daga garin alkum aka yi shi"
dole ne ɗayan murfin ya zama na cikin ɗan lokaci domin samfurin ya bayyane kuma yana isasshen nauyi koda da nauyin nauyi.

Samfurin kada ya ƙunshi kayan launi ko ƙari na kayan yaji.

Yana da kyau a zabi nau'in taliya da aka yi musamman don masu ciwon sukari. Duk wani bayani (alal misali, nau'in B ko C) zai nuna cewa irin wannan samfurin bai dace da masu ciwon sukari ba.

Yana da mahimmanci duk masu ciwon sukari su san GI na abincin da suke ci. Wannan zai taimaka musu su ci yadda yakamata, duk da cewa akwai wahalar cutar.

Sharuɗɗan amfani

Ana shirya taliya mai sauki ne - an dafa su cikin ruwa. Amma a nan yana da nasa "dabara":

ba ruwan gishiri
kar a saka man kayan lambu,
kar a dafa.

Tare da dafa abinci mai dacewa, manna zai zama da ɗan wuya. Yana da mahimmanci ku ci samfurin da aka shirya, yana da kyau ku ƙi sabis na "jiya". Mafi kyawun taliya da aka dafa shine mafi kyawun ci tare da kayan marmari, kuma suna ƙin ƙari a cikin nau'in kifi da nama. Amfani akai-akai na samfuran da aka fasalta shima ba ana so bane. Mafi kyawun tazara tsakanin shan irin waɗannan jita-jita shine kwana 2.

Lokaci na ranar amfani da taliya shima abune mai mahimmanci.

Likitoci ba su ba da shawarar cin taliya da maraice, saboda jiki ba zai “ƙone” da adadin kuzari da aka karɓa kafin lokacin kwanciya ba.

Sabili da haka, mafi kyawun lokacin shine karin kumallo ko abincin rana. Ana yin samfurori daga nau'ikan wuya a hanya ta musamman - ta matattarar injin na zahiri (kwano).

Mafi kyawun taliya ba a karkashin tsari.

Yadda za a dafa?

Kayan dafaffen kayan abinci masu laushi suna da kyau don yin taliya.

Don 100 g na samfurin, ana ɗaukar lita 1 na ruwa. Lokacin da ruwa ya fara tafasa, ƙara taliya.

Yana da mahimmanci zuga da gwada su koyaushe. Lokacin da aka dafa taliya, sai a zana ruwan. Ba kwa buƙatar kurkura su, saboda haka ana adana duk abubuwa masu amfani.

Macaroni samfurin ne mai mahimmanci, tare da shiri da ya dace da kuma amfani mai amfani, zaku iya rasa wasu nauyin.

Nawa ne cinye?

Wuce wannan ka'idodin yana sa samfurin ya zama haɗari, kuma matakin glucose a cikin jini ya fara ƙaruwa.

Uku cikakke na taliya, dafa shi ba tare da mai da biredi ba, ya dace da 2 XE. Ba shi yiwuwa a wuce wannan iyaka a nau'in ciwon sukari 1.

Idan cutar ta sami lada sosai ta hanyar ɗaukar insulin kuma mutumin yana da yanayin jiki mai kyau, taliya da aka dafa daidai zai iya zama abincin da aka fi so.

Bidiyo masu alaƙa

Don haka mun gano ko yana yiwuwa a ci taliya tare da nau'in ciwon sukari na 2 ko a'a. Muna ba ku damar sanin kanku da shawarwarin dangane da aikace-aikacen su: