Glycemic load

Yawancin rasa nauyi sun lura cewa, duk da ƙoƙari da ingantaccen abinci mai gina jiki, baya aiki don asarar nauyi, kuma a wasu yanayi yana ci gaba da girma. Mece ce lamarin? A cikin labarin yau za muyi magana game da tsinkaye kamar glycemic index da kuma nauyin glycemic, waɗanda suke da matukar mahimmanci a rasa nauyi.

Menene wannan

Glycemic index (GI) alama ce ta nuna tasirin abinci ga matakin glucose a cikin jinin mutum.

Glycemic load (GN) shine ma'aunin kayan abinci na samfuran abinci wanda ke kimanta ƙimar tasirin carbohydrates a cikin sukari na jini.

Yanzu bayyana cikin kalmomi masu sauki. Kowane samfurin yana da ƙayyadaddun adadin macrocells: sunadarai, fats da carbohydrates. Latterarshe suna da dukiya mai amfani - don juyawa zuwa cikin glucose, wanda ke inganta jikinmu da kwakwalwarmu da ƙarfi yayin rana. GI yana nuna yadda carbohydrates masu inganci suke, da GN - nawa aka karɓa don cin abinci, don kada ku ɗanɗano tsalle-tsalle cikin gulukoshin jini. Mafi girman waɗannan lambobin - mafi haɗarin samfurin yana cikin yanayin nauyi da kuma lafiyar ɗan adam.

Tebur A'a. 1 Ka'idodin Al'ada

Yana tare da waɗannan matakan ne ake danganta abubuwan da ke tattare da yanayin carbohydrates mai sauri da jinkirin aiki. Abincin da ke sannu a hankali a cikin jiki baya haɓaka metabolism kuma baya haifar da canji mai ƙarfi a cikin abun da ke cikin jini - yana cike da jinkirin carbohydrates, kuma ya fi dacewa ga yawancin mu.

Daidaitaccen ma'aunin sunadarai, kitse da carbohydrates sune mabuɗin jituwa

Ta yaya wannan zai yiwu?

Mai da hankali kan waɗannan sigogin abinci, zamu iya fahimta:

1. Wani irin abinci ne wannan ko wancan nau'in abincin da aka yi niyya. Da safe, jiki musamman yana buƙatar makamashi, karin kumallo shine abinci mafi mahimmanci. Zai fi dacewa, ya ƙunshi babban adadin jinkirin carbohydrates, wanda ke nufin abinci tare da ƙarancin glycemic index. Don cin abincin rana da abincin dare, wasu ƙa'idodi suna aiki, wanda muke taƙaitawa a cikin tebur ɗin taƙaitawa.

1. Daga teburin da ke sama mun ga cewa samfuran da ke da nauyin nauyin glycemic masu yawa ba su da shawarar don amfani. Dangane da tsarin abinci, suna hana asarar nauyi, sabili da haka ya kamata a cire shi daga abincin.
2. Theayan mafi girma na GI na kayan masarufi, cikin sauri za ku sake son cin abinci, duk da babban adadin kuzari na tasa. A ƙarancin kimar ƙididdigar, zaku kasance tsawon lokaci mai tsawo, amma girman rabo zai karu kaɗan.

Me yasa abincin High-GI mai cutarwa?

Wakilin da ba shi da tushe - dankali, ba ya cutarwa a cikin kansa, kamar sauran samfuran da ke ɗauke da carbohydrates masu sauƙi. Yawancin amfani da su ba tare da kulawa da cutarwa ba cutarwa.

Babu wani abin da ya fi cin abinci kamar ayaba bayan horar nauyi. Jiki yana buƙatar saurin caji, wanda sukari da ke ciki zasu iya jurewa da kyau. Amma babu buƙatar cin su don karin kumallo ko abincin rana. Abinda kawai zaku cimma shine amfani da fifikon carbohydrates yayin da furotin da kitsen mai ke cike da kitsen mai da kuma karuwar ku.

Hakanan za su zama masu cutarwa yayin yanayin rayuwa mai rauni, lokacin da kowane hanzari na metabolism zai haifar da adana kitsen "don ranar ruwa." Hakori mai haƙora - lokaci yayi da za ku yi tunani game da halayen ku kuma koya yadda za a rabu da sha'awowi don ƙoshi.

Kiyaye kanka a kan abincin da ya dace

Tabarmar Girma ta Glycemic

Don gano ƙimar ainihin samfuran GI (nama, 'ya'yan itace, hatsi, kayan lambu, da sauransu) mai yiwuwa ne kawai a cikin yanayin dakin gwaje-gwaje, don haka mun yi ƙoƙarin tattara cikakken tebur daga abin da zaku iya zana wannan bayanin. Kuna iya amfani binciken teburkazalika tsara bayanai a cikin ginshiƙai a da hankali.

Yadda ake lissafin nauyin glycemic

Don yin lissafin nauyin glycemic, ana amfani da adadin carbohydrates a cikin samfurin, girman yanki, da GI. ,Auki, alal misali, tuffa - glycemic index ita ce 38, a cikin gram 100 ya ƙunshi gram 13 na carbohydrates. A wannan yanayin, nauyin glycemic daga ɗaukar gram 100 za'a lissafta kamar haka:

Aukar nauyin ɗaukar misali 250 grams zai zama 5 * 2.5 = 12.5 GN

Yawan kullun na nauyin glycemic

Ka'idar yau da kullun ta nauyin glycemic shine 100 ga mutum mai lafiya, ga waɗanda suke kan abinci mai kusan 33 GN. Lokacin yin lissafin adadin yau da kullun, ana tattara nauyin kayan abinci da adadinsu.

Kamar ƙididdiga, samfuran sun kasu kashi nau'i na nauyin glycemic daga giram 100:

Ka'idar GN a cikin abincin yau da kullun shine 100, karkacewa daga al'ada ana ɗauka ya zama 20, wato: ƙananan nauyin glycemic tare da jimlar yawan 80 GN kuma babba a 120 GN,

Abin da za a yi amfani da shi: glycemic index ko kaya?

Tabbas, nauyin ya fi sauƙi kuma ya fi dacewa don amfani. Amma a wasu halaye, ba shi da alaƙa da tasiri fiye da ƙididdigar, musamman ga mutanen da ke fama da ciwon sukari. Gaskiyar ita ce cewa abincin da aka gina akan ƙananan nauyin glycemic ana iya kiransa gauraye - a gefe ɗaya yana cike da jinkirin carbohydrates (ko nama a cikin abin da GN ya kusan 0), da kuma yanki na carbohydrates mai sauri. Rarraba yau da kullun ya zama mara kyau - tare da manyan dabi'u masu girma. Don masu ciwon sukari da kuma asarar nauyi, kuna buƙatar amfani da jigon glycemic da nauyin. A wannan yanayin, zaku iya sarrafa sukarin jini daidai da isasshen kuzarin da jiki ke buƙata.

Ta yaya hanyoyin musayar suke faruwa

Don fahimtar dalilin abin da ke faruwa, ya kamata ku fara da ilmin jikinta na nesa. Ofaya daga cikin manyan kwayoyin halittar da ke aiki a cikin hanyoyin rayuwa shine insulin.

Abin da ke motsawa shine ke ɓoye ta yayin da abun cikin jini ya tashi. Insulin yana aiki a matsayin mai tsara yanayin metabolism da glucose wanda ya wajaba don yanayin rayuwa na carbohydrates, fats da sunadarai.

Hormone yana rage matakin glucose a cikin jini, kuma yana bayarda shi kuma yana taimaka masa ya shiga cikin jijiyoyin jiki da mai mai, sabili da haka, lokacin da insulin a cikin jini yayi kasa, mutum zai ji shi nan take. Wannan yana aiki bisa ka'idar masu zuwa:

1. Carbohydrate yana ɗaukar matakan insulin kuma yana rage glucagon hormone, wanda kuma ƙwayar kumburi ta samar.
2. Glucagon yana inganta canji wanda ke faruwa a cikin hanta, inda glycogen ya zama glucose.
3. Mafi girman adadin glucose a cikin jini, yayin da insulin ke kara yin jini, wanda ke kara hadarin sukari da yake hawa daga insulin zuwa nama.
4. Sabili da haka, yana da mahimmanci don tabbatar da cewa yawan glucose na al'ada ne kuma baya ƙaruwa.

Babban bayani

Indexididdigar ƙwayar glycemic tana raba carbohydrates, dangane da yadda suke ƙara yawan jikewar glucose na jigilar ɗan adam daga cikin jirgin mitochondria. Higherayan mafi girman ma'aunin glycemic, da sauri tsalle a cikin jikewar jijiyoyin jijiyoyi na zirga-zirga mitochondria na faruwa. Indexididdigar glycemic tana ɗaukar maki 0-100 (0 ba ya tasiri jikewar glucose na zirga-zirga mitochondria, 100 mafi yawa).

Koyaya, ma'anar glycemic ba ta gaya wa hoton gaba ɗaya ba. Idan abinci ya kasance a cikin carbohydrate, har yanzu zai ba da babban adadin kuzari na sufuri mitochondria, koda kuwa yana da ƙima na ma'aunin glycemic index. A nan ne glycemic load ya bayyana. Gl yayi la'akari da lamba da kuma kimar carbohydrates na glycemic index don ba da cikakken hoto game da tasirin sufuri mitochondria akan jikewar glucose.

Menene ma'anar wannan a cikin kalmomi masu sauƙi? A zahiri, nauyin glycemic shine kashi ɗari na adadin tsarkakakken ƙwayar carbohydrate a cikin jini dangane da glycemic index. Kuma, idan an kalle shi daga ra'ayi mai ma'ana, to, nauyin glycemic kuma ba ma'anar glycemic ba kwatankwacin gaskiyar ko sukarin da aka samo daga samfurin za'a narke shi cikin glycogen, shin za'a yi amfani dashi azaman kuzari mai ƙarfi, ko kuma a canza shi cikin kwayoyin tso adi.

Gaskiya mai ban sha'awa: ba kamar ƙididdigar glycemic ba, matakin nauyin glycemic bai dogara da hanyar dafa abinci ba, tunda kusan kullun adadin carbohydrates, har ma da canji a cikin adadin kuzari, ba ya canzawa.

Yaya yake aiki?

Sama da adadin jimlar nauyin glycemic na kowace rana, za'a sami karin insulin a cikin martanin wadannan carbohydrates. Yana aiki kamar haka:

• Ana fitar da insulin a cikin amsawa ga carbohydrates a cikin abincin.
• Specificallyari musamman, ƙarin insulin yana ɓoye cikin sauri zuwa carbohydrates glycemic mafi girma.
• Insulin yana canza glucose zuwa ƙwayoyin mai, wanda zai ƙone kamar mai.
• Alpha-glycerin phosphate an samo shi ne daga glucose idan aka ƙone shi don mai.
• Glycerin (daga alpha-glycerol phosphate) yana ɗaure ɗamarar mai da kuma adana su a cikin ƙwayoyin mai kamar triglycerides, ma'ana kun yi ƙiba.
• Bugu da ƙari, glucose, wanda makamashi baya amfani dashi, hanta zata canza shi kuma a adana shi azaman triglycerides a cikin ƙwayar adipose (sake, kun zama mai kauri).

Sabili da haka, idan zamu iya cin carbohydrates wanda sannu a hankali ya rushe kuma ya ba da ƙarin hankali, ƙasa da ƙarancin insulin, zamu iya haɓaka haɓakar ƙwayar tsoka, rage rage yawan mai.

Glycemic load a wasanni

Ta yaya za a iya amfani da duk wannan ilimin a wasanni, misali, a cikin kayan motsa jiki? A kallon farko, nauyin glycemic a zahiri ba ya tasiri da nasarorin wasanni ta kowace hanya kuma baya canza tsarin abinci ta kowace hanya. Ya rage gajeriyar samfuran samfuran da zaku ci kawai don asarar nauyi, ko don ƙirar yawan ƙwayar tsoka mai ƙwaƙwalwa don ɗan wasa. Amma a zahiri, komai ya fi rikitarwa.

Don haka, alal misali, ɗaukar yanayin al'ada tare da rufe taga carbohydrate. Don rufe taga carbohydrate, adadi mai yawa na samfurori tare da babban glycemic index da ƙananan nauyin glycemic ana amfani da su bisa ga al'ada. Wadannan sun hada da:

• Protein hade cikin ruwan 'ya'yan itace.
• Ka samu ruwa a ruwa.
• Juices
• Ayaba
• Sauran 'ya'yan itatuwa.

Amma hakan yayi daidai? Duk da mahimmancin ƙwayar ƙwayar cuta, ƙwayar gastrointestinal yana ciyar da mafi yawan lokaci don narke manyan abinci. Sabili da haka, hanyar juyawa zai zama zaɓi mafi kyau. Babban carbohydrate tare da matsakaicin nauyin glycemic, dan kadan an lalata shi da ruwa. Me yasa haka? Tare da ƙara girman nauyin glycemic tare da ƙididdigar glycemic mai dacewa, zaku buƙaci ƙasa da samfurin manufa don rufe taga, sabili da haka, tsarin narkewa zai ci gaba da sauri, kuma, sabili da haka, sake buɗe matakan matakan glycogen zai fara a cikin minti 5-7, kuma ba a cikin 20-30 ba. A gefe guda, abinci tare da ƙaramin nauyin glycemic, koda kuwa an ɗauka a cikin adadi mai yawa, rage haɗarin mai mai, amma rage haɓakar glycogen da hauhawar jini na sarcoplasmic.

Matsayi na gaba zai zama la'akari da nauyin glycemic a kan matsanancin abincin don bushewa. Mafi sau da yawa, ana amfani da abincin da ke da ƙwayar carbohydrate don bushewa. Ko wani zaɓi mafi rikitarwa - madadin carbohydrate. A farkon lamari, mun yanke duk kayan ajiyar kayan glycogen namu, kuma tare da isasshen kayan abinci mai gina jiki, muna rage hanyoyin aiwatarwa, sanya jikin cikin yanayin mai. Amma duk da haka, duk da wannan duka, rashin sukari a cikin jini yana da mummunar tasiri a kan kiwon lafiya, jin daɗi da yanayi.

Abubuwan da ke cikin Abinci mafi sauƙin ba su ba da irin wannan sakamako mai ban mamaki ba, kuma jiki yana kulawa don daidaitawa da ƙarancin kalori, wanda ke haifar da raguwa cikin asarar nauyi. Amma akwai wata hanya ta uku. Wannan shi ne bin tsananin ƙuntatawa na adadin kuzari, ba tare da ƙuntatawa akan carbohydrates ba. Abinda kawai zai buƙaci la'akari shine GI da GN.

Idan kun ƙara abinci tare da mafi ƙarancin yiwuwar GI da GN a cikin matsanancin abincin ku, zaku iya rage ƙarancin carbohydrates, yayin da ba ku cika wuraren shaye-shayen glycogen ba. Jikin zai ruɗi, yana samun wani adadin karɓaɓin carbohydrates a sauƙaƙe, zaiyi tunanin babu yajin aiki, wanda ke nufin ba lallai ba ne a haɓaka albarkatun jikin mutum don sababbin bukatun. A lokaci guda, ƙananan matakan GN da GI (abinci mai wadatar fiber, wato, kayan lambu masu launin kore, waɗanda ke da alamomi kaɗan, duka kaya da ma'auni), bazai ba da damar rage adadin kuzari zuwa matakan glycogen ba. A akasin wannan, za a kashe duk makamashi, kuma jiki gaba ɗaya zai nutsar da mai mai, yana jiran wadatar carbohydrates na gaba. Amma abu mafi mahimmanci shi ne lokacin tunani da ke hade da rashin yunwar da ke faruwa a cikin duk wanda ya fara ƙuntata babban tushen kuzari a cikin abincinsu - carbohydrates.

Da kyau, classic shine haɗin glycemic load tare da saitin nama na tsoka. A kallon farko, waɗannan alamomin ba a haɗa su da kowace hanya ba. Amma don cinikin nasara mai yawa na nama mai tsoka, kuna buƙatar ba kawai tsayar da wuce haddi na furotin da adadin kuzari ba, har ma ku kula da babban adadin rayuwa. A zahiri, ko da kuwa kai ne ectomorph, ko endomorph, ko ma ƙwararren mesomorph, har yanzu kuna ci sau 5 zuwa 9 a rana. Kuma a bayyane yake cewa tare da ingantaccen abinci mai dacewa, wanda mai horarwar ya nuna, ba tare da amfani da masu ba da abinci ko furotin ba, irin wannan sakamakon ba zai yiwu ba. Me yasa? Haka ne, saboda yana da wahala ga jiki ya narke irin wannan adadin abincin, har yanzu bai yi aiki da kuzarin da ya gabata ba, tunda an riga an ba shi na gaba.

Amma wannan tsari za a iya zuga shi - ta cin 200 grams na samfurori tare da babban glycemic index da ƙarancin nauyin glycemic, kuna haifar da insulin wanda ba kawai ma'amala da sukarin jini ba har ma yana taimakawa rufe hatimi da makamashin da aka samu sakamakon abincin da ya gabata a cikin glycogen. Wannan zai sa ya yiwu a kula da abin da ake buƙata na kalori ba tare da amfani da abincin motsa jiki ba, kula da daidaitaccen ma'aunin mai da furotin na carbohydrate, kuma mafi mahimmanci, tare da ƙidaya adadin kuzari, cimma daidaitaccen rairayin bakin teku ba tare da wani ƙoƙarin abinci na musamman ba.

Idan kuna ƙididdige mahimmancin abincin ku ba kawai ta hanyar adadin kuzari da carbohydrates da ke yin hakan ba, har ma da ƙarin sigogi na yau da kullun waɗanda ke ba ku damar cimma sakamakon da ake so da sauri, to kuna buƙatar fahimtar duk haɗin haɗin daga tebur.

1. Matsayin ma'aunin glycemic. Babban abin da ke kayyade yawan narkewar samfurin a jikinka.
2. Jimlar adadin kuzari. Babban abin da ke ba ka damar gina tsarin abinci mai gina jiki daidai gwargwadon nau'in monosaccharide wanda aka haɗa a cikin samfurin.
3. Carbohydrates. Jimlar adadin polysaccharides masu tsabta a cikin samfurin. Base factor.

Kuma kawai nauyin glycemic shine babban sakandare wanda ke ƙayyade kawai rabo na ƙididdigar glycemic index da kasancewar carbohydrates a cikin nauyin nauyin samfurin. Ba kwa buƙatar yin nisa don misali.

Glucose mai tsabta (i.e. sukari) yana da babban nauyin glycemic (daidai da 100), kuma a kowace gram 100 na tsarkakakken samfurin yana da kusan gram 100 na carbohydrates. Dangane da haka, nauyinta a glycemic shine maki 100 akan gram 100. A lokaci guda, ruwan 'ya'yan itace yana da ƙananan nauyin glycemic a daidai adadin sha. Wato, sukari mai tsabta a cikin gilashin gram 100 kawai gram 3.7 ne.Kuma hakan yana nufin, don cimma matsayin da aka nuna na nauyin glycemic, wanda aka nuna a cikin abinci, kuna buƙatar cinye fiye da gram 100 na ruwan 'ya'yan itace, kuma tare da gilashin glycemic ɗaya tare da sukari mai tsabta, ruwan' ya'yan itace yafi iya jujjuya zuwa glycogen, ko za'a yi amfani dashi azaman babban makamashi mai, yayin da sukari da aka cinye a cikin adadin yana iya samun cikakkiyar sifa ta hanyar triglycerides.

Shin wajibi ne don sarrafa matakin nauyin?

Amma shin wajibi ne don neman samfuran da ke da ƙananan nauyin glycemic, kuma nauyin glycemic yana tasiri sosai akan mutumin da baya iya sarrafa duk adadin kuzari? Ba da gaske bane. Ko da a batun batun kayan motsa jiki, matakan nauyin glycemic yana da zurfin sakandare a cikin tsarin abinci, kuma ana gane shi a matsayin ƙari ga waɗanda ke la'akari da ƙididdigar glycemic. Wadannan dabarun guda biyu suna da alaƙa da ma'ana, kuma idan kayi amfani da babban adadin samfurin tare da ƙananan nauyin glycemic, amma babban glycemic index, wannan zai zama kusan ɗaya ne lokacin da mutum ya cinye ƙaramin samfuran samfuran tare da ƙarancin ƙima, amma babban kaya.

Yawancin lokaci nauyin glycemic shine kawai hanyar iya sarrafa ragowar ƙwayar carbohydrates (ko fructose), kuma, gwargwadon haka, yana taimakawa wajen daidaita martanin insulin a cikin jiki. Ba sauri, amma ƙaruwa.

Idan baku sha wahala daga ciwon sukari mellitus, da sauran rikice-rikice wanda kuke buƙatar ku kula da matakin sukari cikin jini, fitsari da sauran gabobin, ba kwa buƙatar saka idanu akan nauyin glycemic. Koyaya, fahimtar ayyukan aikin wannan sigogi da alaƙarsa tare da sakamako a cikin ci gaba lokacin da aka cimma burin wasanni, taimaka don daidaita daidaituwa game da abincin, kuma mai da hankali ba kawai kan abubuwan da ke cikin kalori na carbohydrates ba, kuma ba kawai rarraba su cikin sauri da jinkirin ba - amma kuma rarraba cikin waɗanda ke ɗaukar nauyin ku. hanta ko a'a.

Loadarfin glycemic na abinci shine cikakken nuna alama wanda ke taimaka wa mutane da yawa ƙididdige abincinsu daidai. Duk da tabbatattun fa'idodin da ke bayyane, wasu lokuta yana da daidai ƙididdigar nauyin glycemic a haɗaka tare da ƙididdigar da ke ba mutane masu ciwon sukari damar rayuwa da yawa.

A cikin kalmomi masu sauƙi, matakin nauyin glycemic yana da mahimmanci a lokuta idan taga rufe carbohydrate, lokacin da kuke buƙatar ƙididdige yawan adadin carbohydrates da aka cinye don sake cika glycogen matakan, tare da daidaitawar mai samar da mai. Kuma mafi mahimmanci - ba abubuwan da ke tattare da ma'aunin glycemic index da nauyin su ba su shafi fa'idarsa. Don haka samfurin da ke da ƙarancin kuzari - fructose, duk da tabbatuwar bayyananniyar, yana da haɗari, tunda yana rushewa ba tare da amfani da insulin ba kuma kusan koyaushe yakan canza zuwa ƙoshin mai mai. Don haka gaskiyar cewa 'ya'yan itace lafiyayyen itace wata tatsuniya game da tsarin abinci mai farawa. A cikin adadi mai yawa, 'ya'yan itatuwa sun fi haɗari ga ɗan wasa mai tsauri bayan bin tsayayyen abinci fiye da sukari da Coca-Cola.

Maganin narkewar abinci

Kafin yin la'akari da inda nauyin glycemic ya fito, bari mu tuno yadda jiki yake aiwatar da carbohydrates din shiga jiki tare da gaza adadin kuzari.

1. Abinci, ba tare da la'akari da nau'in sa ba, ana inganta shi a cikin bangarori uku.
2. Haka kuma, tuni a matakin narkewar ciki, jikin mutum yana hanzarta zubar da abinci wanda zai iya canzawa zuwa glucose - tsabtar tushen kuzari.
3. Duk wannan yana haifar da karuwa a cikin sukari na jini (glucose).

Wannan shine matakin farko na sarrafa carbohydrate. Furtherarin gaba, a ƙarƙashin rinjayar insulin, ana buɗe depot na glycogen, inda duk sukari ke tafiya. Amma mutane kima suna tunanin yawan shan sukari mai yawa yana rage jinkirin lalata tsoka. Tabbas, a layi daya tare da haɓakar haɓakar insulin, samar da glucagon, enzyme wanda ke da alhakin canzawar glycogen ya koma glucose, yana raguwa sosai. Kuma idan matakin insulin ya dogara da yawan hauhawar sukari a cikin jini, to, matakin glucagon - ya danganta ne da yawan abincin da aka dauka. Glycemic load yana daidaita raguwar matakin glucagon a cikin jini, wanda ke nufin yana ƙayyade matakin da adadin sukari da aka canza zuwa glycogen.

A cikin kalmomi masu sauki

Kuma yanzu bari muyi magana cikin kalmomi masu sauki game da abin da yake - nauyin glycemic. La'akari da hadaddun tafiyar matakai na rayuwa da kuma dogaro kan adadin da ingancin carbohydrates, ana iya sauƙaƙe matakai zuwa matakai biyu masu sauƙi.

• Lyididdigar glycemic shine ƙimar glucose mai narkewa wanda abinci ke rushewa.
• Kuma nauyin da ke kansa shine kashi na carbohydrates wanda ke fitowa daga abinci a cikin tsarin jini.

Komai yana da sauki - saurin girma da yawa. Yana da mahimmanci a fahimci cewa kaya ma yana da ma'ana ta biyu. Wato, ɗaukar nauyi a kan ƙwayoyin hanta da ke haɗuwa da yawan abinci mai ƙima da na carbohydrate.

1. Loweraramar nauyin nauyin glycemic, ƙananan kashi mai tsarkakakken glucose a cikin jiki.
2. Loweraramar wannan alamar, mafi kyawun tsarin narkewa.

Bayanin Edita: duk hanyoyin musayar da ma'anar da aka bayyana a cikin labarin an gabatar dasu a cikin tsari mai sauƙi don dacewa.

Yadda za'a kirga?

Yaya za a ƙididdige ma'aunin nauyin glycemic? Duk da wahala wajen tantancewa da muhimmiyar rawa wajen samar da tsarin abinci mai gina jiki, tsarin da aka sauƙaƙe yana ba ku damar lissafin kaya azaman ma'aunin glycemic wanda aka haɓaka da yawan abubuwan da ke cikin carbohydrate a cikin samfurin.

Mahimmanci: ga waɗanda basu da cikakken tebur na duka sigogi uku, shawara. Yi amfani da tebur dala don ƙididdige sigogin da suka ɓace. Misali, samun kaya mai nauyin glycemic da kuma glycemic index - zaku iya kirga yawan adadin carbohydrates. Ko kuma yana da sigar kwatancen glycemic load da kuma yawan abun da ke cikin carbohydrate, koyaushe zaka iya yin lissafin ma'aunin glycemic. Don saurin sauƙi, koyaushe gabatar da waɗannan sigogi azaman dala. Rufe sigar abin da ake so yana sa ya zama sauƙin ganin abin da za a ninka / raba da.

Yi la'akari da misalin ƙayyade nauyin glycemic.

Akwai samfura 2. Na farko shi ne, ka ce, irin kek-mai-karɓa - mai bayarwa da ke ƙunshe da 80 g na carbohydrates da kuma samun GI na 95. Na biyu shine kankana wanda GI iri ɗaya ne, amma abubuwan da ke cikin carbohydrate kawai 6.6 ne. m. Yana da mahimmanci kawai la'akari da adadin da aka cinye. Amma idan kuna lissafin nauyin glycemic ɗin kowane ɗayansu, zamu iya yanke hukuncin cewa donut yana da nauyin glycemic mai yawa - kimanin 76, amma kankana shine kawai 6.27.

Me yasa alamar nuna ƙarfi ta glycemic?

Idan akai la'akari da nauyin glycemic na samfuran da al'adarsa a kowace rana, har yanzu bamuyi bayanin dalilin da yasa ake buƙatar wannan siga ga 'yan wasa ba kuma me yasa yake da mahimmanci. Don fahimta, bari mu zurfafa cikin tsarin halittu.

A lokaci guda, hanta na iya aiwatar da wani adadin sukari. Wannan kuma ya shafi samar da insulin. Misali, yawan hauhawar jini a cikin jini na iya haifar da cutar sikari da duk mummunan sakamako.

Yana da mahimmanci don kula ba kawai wani matakin sukari a cikin jini ba, amma har ma da mafi yawan ƙwayar metabolism a cikin yini, guje wa catabolism. Determinationaddara da kuma gano nauyin glycemic ɗin ba kawai zai ba ka damar ɗaukar carbohydrates hadaddun ba, amma kuma tantance adadin su a cikin hadaddun jita-jita. Hakanan, wannan yana ba ku damar sauke nauyin hanta da haɓaka narkewar abubuwan makamashi.

A waɗanne hanyoyi ne ɗan wasa zai iya samun amfani?

• Lokacin kwantar da taro yayin ɗaukar AS (ɗaukar samfuran furotin, da kuma carbohydrates tare da babban GI amma low GN).
• Lokacin ƙirƙirar rashi na adadin kuzari tare da carbohydrates masu rikitarwa.
• Don sarrafa ciwan insulin a yayin abincin keto.
• Lokacin ƙayyade yawan carbohydrates a cikin hadaddun jita-jita.

Babban aikin ma'aunin nauyi na glycemic wanda ya wuce yaƙi da ciwon suga (ciwon sukari) shine ikon sarrafawa ba kawai nauyi ba, har ma da tafiyar matakai na rayuwa a cikin jiki.

Manya da ƙananan GN

Kamar yadda muka fada a baya, nauyin glycemic shine samfurin da aka samo daga ma'aunin glycemic. Ya bambanta da wannan ƙarfi kamar yadda taken kansa. Misali, zaku iya ƙara nauyin glycemic ta hanyar sarrafa kayan asali.

• Alkama - mara nauyi.
• Fetig din alkama - kaya da jigon suna da girma saboda zafin hatsi.
• Gasar semolina - ma'anar matsakaici da nauyi mai girma.
• Gurasar hatsi duka - samfurin da aka gama - ƙarancin low GI.
• Gyada da samfuran gari - nauyin glycemic mai yawa.
• Yin burodi tare da sukari - nauyin glycemic, kamar ƙididdigar, yana kusa da 100.

Gaskiya mai ban sha'awa: maltodextrin (molasses) saboda kayan aikin gastrokinetic shine kawai samfurin da ke da nauyin nauyin glycemic da glycemic index sama da 100.

Tsarin Abinci mai gina jiki da Norms

Sanin sigogi na nauyin glycemic da al'ada ta kowace rana, Ina so in yanke shawara mai sauƙi: ƙananan sigogi na yau da kullun, mafi kyau ga jiki. Koyaya, wannan ba gaskiya bane. Glycemic load, kodayake ya dogara da ƙididdigar glycemic, ƙayyade nauyin akan hanta kuma yana tsara samar da wani abu, wanda dole ne ya kasance daidai da insulin. Jimlar nauyin glycemic a kowace rana daidai da ƙa'idodin tsarin abincin abinci kada ya wuce maki 100. Wannan, biyun, ba gaskiya bane ga mutumin da yake neman samun ƙima ko nauyi.

Dalilin da cewa nauyin glycemic na iya bambanta sosai, musamman ga 'yan wasa, shine dogaro kan hulɗa da glucagon da insulin.

Insulin shine hormone wanda, a sanya shi a sauƙaƙe, yana ɓoye ƙwayoyin, ta haka ne rage ƙwanƙwasa jini. Dangane da daidaitawar kuzari a cikin sel jikin, ana gano abin dogaro mai zuwa. Idan ma'aunin tabbatacce ne, to lokacin da aka fitar da insulin, ƙwayoyin za su sake zama mai ƙarfi tare da kuzari, kuma idan akwai ƙarancin kalori, to insulin zai ɓoye ƙwayoyin. Glucagon, a gefe guda, yana tsara tsarin canza ma'anar tanadi zuwa makamashi. A takaice dai, idan akwai babban nauyin ƙwayar cuta, to, wannan tsari za a dakatar dashi gabaɗaya, wanda ke nufin cewa koda tare da ma'aunin kuzari mai ƙarfi, rushewar tashar mai ko sakin ƙarin makamashi ba zai yiwu ba.

Misali: idan kun yi amfani da Sweets da yawa yayin hutu, maimakon karuwa da ake tsammanin ya yi karfi, mutum zai fada cikin yanayin bacci.

Sashin baya na glycemic load factor zai iya zama rashin ƙarfi yayin kiyaye babban glycemic index. Yaushe, saboda kusan nauyin ɓoye glycemic ɗin gaba ɗayan, glycogen yana ci gaba da juya zuwa cikin glucose, saboda babban matakin insulin wannan tsarin yana ƙaruwa sau goma. Bi da bi, wannan aikin yana haifar da nauyin jiki sosai. Wannan yana faruwa idan kun bi abinci mai tsauri.

Misali na keta al'aura: abincin da ake samu wanda ya ke dauke da sinadarai, wanda zai tilasta ku shan ruwa mai yawa. Game da maye gurbin ruwa mai sauƙi tare da kofi mai zaki ko shayi (isasshen shayi don ƙirƙirar ƙarancin nauyin glycemic tare da babban ma'aunin), tsawon lokacin cike sukari yana ƙara yawan kuzarin kuzari kuma yana haifar da raguwa na glycogen.

Don haka ta yaya za a tsara GN da GI daidai? Wannan tsari yana da cikakken mutum ne, kuma ya dogara da matakin samar da insulin da sauran kwayoyin halittar jiki da kuma enzymes. Koyaya, akwai wasu alkaluman alamun da zaku iya dogaro dasu.

1. Mutumin da ke jagorantar salon rayuwa mai santsi - GN daga 50 zuwa 80 a rana.
2. Mutumin da ke jagorantar rayuwa mai aiki - GN daga 100 zuwa 120.
3. Mutumin da ya shiga cikin wasanni - GN daga 120 zuwa 150.
4. Mai motsa jiki akan nauyi - GN daga 150+ tare da GI mai dacewa.
5. Bushewa dan wasa - GN daga 15 zuwa 35.

Tebur samfurin samfurin glycemic

Ana ba kowane tebur nauyin glycemic koda tare da ƙididdigar glycemic don kaucewa samun adadin kuzari ko yanayin da aka bayyana a baya.

Glycemic load - wannan lamari ne da yawa ba su la'akari da su duka lokacin da suke tsara tsarin abinci mai gina jiki, da kuma duka.Idan da farko ana lasafta shi azaman matsayin da ya dace wanda ya taimaka wajen sarrafa matakan sukari na jini, a yau 'yan wasa da ke amfani da ƙarin ilimin likitanci suna amfani da GN don hanzarta adana glycogen ko kuma, a musaya, a cikin lokutan bushewa mai ƙarfi, lokacin da kowane gram ya ƙidaya.

Editocin sun ba da shawara cewa ku kula da sigar ƙyalli a cikin matsakaici, wannan ba zai damu ba kawai game da matakan sukari na jini, amma kuma zai rage nauyin a hanta, wanda a biyun zai kara rayuwa lafiya.

Menene ma'anar glycemic index?

Don gano lokacin da matakan glucose na jini ya tashi, akwai irin wannan abu da ake kira glycemic index (GI). Ya nuna yadda abinci ke shafan sukari na jini.

Kowane samfurin yana da alamomin kansa (0-100), wanda ya dogara da sauri zai iya haɓaka abubuwan sukari, za'a gabatar da teburin a ƙasa.

Glucose yana da GI na 100. Wannan yana nufin cewa zai shiga cikin jini nan take, saboda haka shine babban nuna alama wanda za'a iya kwatanta duk samfurori.

GI gaba daya ya canza ka'idodin tsarin abinci mai inganci, yana tabbatar da cewa dankali da buns na iya ƙara yawan glucose na jini daidai da sukari mai tsabta. Saboda haka, wannan yana haifar da ischemia, karin fam da ciwon sukari.

Amma a zahiri, komai ya fi rikitarwa, saboda idan kun bi dokar GI, to kayayyakin da aka haramta sun hada da kankana (GI-75), daidai yake da jigon donut (GI-76). Amma ko ta yaya ba zan iya yin imani da cewa mutum zai sami adadin jiki ɗaya daidai da cin ɗan kankana maimakon gudummawar abinci.

Wannan gaskiyane, saboda glycemic index ba tsinkaye bane, don haka bai kamata ku dogara dashi akan komai ba!

Mene ne nauyin glycemic?

Akwai kuma mai nuna alama don taimakawa hango ko hasashen yawan sukarin jini zai tashi da kuma tsawon lokacin da zai ci gaba da kasancewa a babban alama. Ana kiranta nauyin glycemic.

Dabarar da za a yi amfani da ita don yin lissafin GN kamar haka: Ana ninka GI ta hanyar adadin carbohydrates, sannan a raba shi 100.

GN = (carbohydrates GI x): 100

Yanzu, ta amfani da misalin wannan dabara, zaku iya kwatanta GN na donuts da kankana:

1. GI donuts = 76, sinadarin carbohydrate = 38.8. GN = (76 x 28.8): 100 = 29.5 g.
2. GI na kankana = 75, abun cikin carbohydrate = 6.8. GN = (75 x 6.8): 100 = 6.6 g.

Daga wannan ne zamu iya yanke hukuncin cewa bayan cin abinci donut, mutum zai sami karin glucose sau 4 fiye da wanda yaci bayan cin abinci iri daya.

Hakanan zaka iya sanya fructose tare da GI na 20. Misali a farkon kallo, ƙaramin abu ne, amma abubuwan da ke cikin carbohydrate a cikin sukari 'ya'yan itace kusan 100 g ne, kuma GN shine 20.

Glycemic load ya tabbatar da cewa cin abinci tare da ƙarancin GI, amma ya ƙunshi carbohydrates da yawa don asarar nauyi ba shi da tasiri. Sabili da haka, ana iya sarrafa nauyin glycemic ɗinku da kansa, kawai kuna buƙatar zaɓar abincin da ke da ƙarancin GI ko rage yawan carbohydrates mai sauri.

Masana ilimin abinci sun inganta irin wannan matakan na GN ga kowane hidimomin abinci:

• ƙarami shine matakin GN zuwa 10,
• matsakaici - daga 11 zuwa 19,
• karuwa - 20 ko fiye.

Af, ma'aunin yau da kullun na GN ya zama ba za a fi raka'a 100 ba.

Shin zai yiwu a canza GN da GI?

Zai yuwu a yaudare waɗannan alamomin saboda irin hanyar da za'a yi amfani da wani samfurin. Yin sarrafa abinci na iya ƙara yawan GI (alal misali, GI na masara flakes shine 85, kuma ga masara kanta ita 70, dankalin da aka dafa yana da ma'anar glycemic na 70, kuma mashi dankali daga irin kayan lambu suna da GI na 83).

Tsayawa akan matsayin shi ne mafi kyawu a ci abinci a raye (raw).

Kula da zafi zai iya haifar da karuwa a cikin GI. Fruitsa fruitsan itace da kayan lambu ba su da ɗan GI kafin a iya dafa su. Misali, karas mai mai yana da GI na 35, kuma karas da aka dafa yana da 85, wanda ke nufin karuwar glycemic yana ƙaruwa. Za a gabatar da cikakken tebur na hulɗa da abubuwan hangen nesa a ƙasa.

Amma, idan ba za ku iya yin ba tare da dafa abinci ba, to zai fi kyau ku tafasa samfurin. Koyaya, fiber a cikin kayan lambu ba a lalata, kuma wannan yana da matukar muhimmanci.

A mafi yawan fiber yana ƙunshe cikin abinci, ƙananan ƙirar glycemic index. Bayan haka, yana da kyau a ci 'ya'yan itatuwa da kayan marmari ba tare da bayar da tsabta na farko ba. Dalilin ba wai kawai a cikin gaskiyar cewa yawancin bitamin suna cikin fata ba, har ma saboda yana dauke da fiber mai yawa.

Bugu da ƙari, ƙaramin samfurin yana yankan, ƙari ƙirar glycemic ɗinsa zai zama. Musamman, wannan ya shafi amfanin gona. Don kwatantawa:

• GI muffin yana da shekaru 95,
• Burodi - 70,
• Gurasar abinci da aka yi da gari - 50,
• ricean shinkafa - 70,
• garin burodin alkama na gari - 35,
• launin ruwan kasa shinkafa - 50.

Sabili da haka, rasa nauyi yana da kyau a ci hatsi daga duka hatsi, kazalika da burodi da aka yi daga gari gabaɗaya tare da ƙari.

Acid yana taimakawa rage girman tsarin abinci ta jiki. Saboda haka, GI na 'ya'yan itacen marmari ba ƙasa da na kayan ƙanyan ba. Don haka, GI na wani abinci za'a iya rage shi ta hanyar ƙara vinegar a cikin hanyar marinade ko miya.

Lokacin tattara tarin abincinku, ya kamata kuyi imani da makanta kawai glycemic index, amma nauyin glycemic bai kamata ya zama fifiko ba. Da farko dai, yakamata ayi la'akari da abubuwan da ke cikin caloric na samfuran, abubuwan da ke jikin mai, gishiri, amino acid, bitamin da ma'adanai da ke cikinsu.