Abinci na masu ciwon sukari: Tasirin Abinci na Glycemic

Don daidaita abinci mai gina jiki, ya wajaba don yin lissafin abubuwan carbohydrates da aka cinye, tare da lissafin adadin sassan gurasa da ke cikin samfurin. Zaɓin abincin da ya dace yana ba da rama daidai ga masu ciwon sukari.

Indexididdigar glycemic alama ce mai nuna tasirin abinci da ƙonewa a cikin glucose jini.

Yaya za a kirkiri glycemic index?

Don zaɓar abincin mafi ƙarancin carb, da farko kuna buƙatar tuntuɓar likita na endocrinologist. Masana sun ce ba wai kawai adadin carbohydrates ba, amma ingancinsu yana shafar matakin sukari na jini.

Carbohydrates ya kasu kashi hadari kuma mai sauki. Ingancin carbohydrates yana da mahimmanci a la'akari don cin abinci. Abubuwan da ke cikin sauri carbohydrates suna sha, mafi girman tasirin su akan glucose jini.

Cutar sankarar mellitus na buƙatar ramuwa ta daidai ta wurin kula da mafi kyawun ƙwayar glucose a cikin jini. Ofayan babban matakan da za a rama game da ciwon sukari shine ƙarancin abincin carb, wanda ke nuna yawan cin abinci tare da ƙayyadaddun glycemic index.

Don yin lissafin ƙididdigar glycemic, yana da al'ada a yi amfani da jigon samfurin burodi, yanki na sukari ko gari mai kyau. Indexididdigar su ta fi yawa. Raka'a 100 ne. Glycemic fihirisa na duk wasu samfuran dauke da carbohydrates suna daidaita zuwa wannan lambar. Kirkirar lambobin burodi na yau da kullun zai ba ka damar bin madaidaicin abinci mai gina jiki, wanda ke nufin cikakken rama ga masu ciwon sukari.

Ga masu ciwon sukari, ya kamata a zaɓi abinci mai ƙarancin ma'aunin glycemic. Sun kasance sassauta fiye da kowa don haɓaka glucose na jini.

Ya kamata a lura cewa ƙididdigar glycemic na iya bambanta dangane da yanayin zafi na samfurin, takamaiman fiber ɗin da ke ciki, tsarin isar da abinci (gaba ɗaya ko a cikin kyakkyawan yanke), zafin jiki na samfurin (glycemic index a cikin abinci mai sanyi yana ƙasa).

Wanne glycemic index of abinci ne mafi kyau duka?

Samfura tare da ma'anar glycemic a ƙasa 55 raka'a sune mafi kyau duka don amfani. Abubuwan samfuri tare da matsakaicin ƙididdigar glycemic, wato, daga 55 zuwa 70, an kuma amince dasu don amfani, amma a matsakaici kuma tare da taka tsantsan. Ya kamata a rage yawan cin abinci tare da ma'anar glycemic a sama da 70 a cikin mafi ƙarancin ko an cire shi baki ɗaya. Ya kamata a tabbatar da abincin a kan irin waɗannan sigogi.