Manyan abinci glycemic index

Kafar ta ƙunshi ƙasusuwa guda 27, daidai adadin tsokoki da jijiyoyi 109. Dukkansu suna yin madaidaicin madaidaici hudu da baka daya. Ta yaya za a tabbatar da aiki yadda yakamata a wannan hadadden kuma a lokaci guda, kayan aikin rage darajar? Abubuwan da aka gabatar a cikin labarin zasu taimaka. motsa jiki don ƙafa .

Jikinmu ya himmatu wajen tanadin makamashi. Ya ƙunshi waɗancan ƙungiyoyin tsoka ne kawai waɗanda suka zama dole don aiwatar da wasu ƙungiyoyi.

Don haka, idan ba a kunna dukkan su ba, abubuwa masu lalacewa zasu fara haɓakawa cikin marasa aiki, kuma a sakamakon haka, za a adana gubobi da gubobi.

Sakamakon haka, gurguwar da ƙafafunsa mai raɗaɗi na iya haifar da mummunan cututtuka kamar coxarthrosis, gonarthrosis, ciwon kai, cututtukan zuciya, cututtukan osteochondrosis, saka gishiri, har ma da nau'in ciwon sukari na 2!

Saboda haka, tsokoki na ƙafa suna buƙatar horo na yau da kullun. Ko da kuna tafiya da yawa yayin rana, wannan baya nufin cewa duk tsokoki na kafa suna samun nauyin da ya kamata.

Don maido da lafiya ga kafafu, ya zama dole a kai a kai domin yin motsa jiki na musamman don ƙafa. Ayyukan su yana cikin ikon kowa da kowa. Yawancinsu suna da masaniya daga makarantar, inda wani malami ya fara nuna muku a azuzuwan ilimin motsa jiki.

Abu mafi mahimmanci shine aiwatar da su a kai a kai, a hankali yana ƙara ƙaruwa da adadin lokuta. A yayin wadannan darussan, yi ƙoƙarin tabbatar cewa kafa ta zama mai sauƙin sa kamar hannu. Idan ana gudanar da waɗannan darussan akai-akai, to masu karɓar da ke a ƙafa za su zama masu hankali.

Wannan zai shafi duka jikin, tunda dukkan gabobin jikin mutum an hango su a tafin kafar. Musamman, manyan yatsun kafa suna da alhakin kwakwalwa. Don haka, yin aiki a ƙafafunsa, mutum yana aiki, a tsakanin sauran abubuwa, aikin hankalinsa.

Dukkanin matakan da aka gabatar don ƙafa ana yin su ba tare da safa ba. Yana da kyau - a cikin sabon iska yayin tafiya, ko rarrabe lokaci na musamman don wannan.

Za'a iya samun sakamako mai tasiri na warkarwa idan kunyi tafiya da ƙafa ba tare da layin ciyawa ko yashi ba. Haka kuma, yanayin da bai dace ba ya fi dacewa.

Kullum sai a ƙara tsawon lokacin irin wannan tafiya saboda yadda ƙafafun ƙafafunsu su iya yin hulɗa tare da ƙasa har zuwa lokacin da zai yiwu. Yi ƙoƙarin kama ƙananan objectsan ka abubuwan da suka haye ka ta hanyar yatsun hannunka. Waɗannan su ne ma horo mai kyau na ƙafa.

Matsakaicin wurin yin karatu na iya zama gida ko dakin motsa jiki. Kyakkyawan ƙari ga darussan da ke ƙasa na iya zama.

Don aiwatar da kowane hadadden ilimin ilimin jiki, ya zama dole don shirya tsokoki da suka dace. Tsaya a tsaye, sanya ƙafafunku a layi ɗaya da juna. Rage kan yatsun ku kuma sannu a hankali ku ƙasƙantar da kanku a kan diddige. Fara sau 10 kuma ƙara sau 2 a kowace rana.

Zauna a kujera, yi ƙoƙarin karɓar ƙaramin abu daga bene a madadin tare da yatsun ƙafa ɗaya, sannan ɗayan. Bayan ƙoƙari da yawa, ya kamata ku yi nasara.

Maimaita wannan darasi na mintuna 5 a kullum. Yana karfafa yatsun kafa haɓaka ikonsu don kiyaye daidaiton jiki.

Yi motsa jiki don ƙarfafa ƙafa

Tsaya a ƙafafun kafa a kan wani babban faifan littafi mai girma wanda yatsun yatsa ya wuce gefen littafin. Yi amfani da yatsunsu don ɗaukar gefen murfin littafin.

Maimaita wannan aikin yau da kullun na minti biyar. Nan da nan yatsunsu zasu zama hannu. Wannan aikin yana taimakawa karfafa yatsun kafa .

Ci gaban kafa

Zauna kan kujera, saka fensir tsakanin yatsun ka kuma gwada rubuta wasu haruffa. Lokacin aiwatar da wannan darasi, yana da mahimmanci don cimma matakan ƙwarewa yayin da za a yi rubutun a hankali. Wannan aikin zai taimaka. ƙafafun kafa ƙarfafa yatsun kafa da duka tsarin tsoka.

Motsa jiki na motsa jiki

Zauna a kujera kuma sanya ƙafafun ƙafafun biyu a kan abin nadi. Yi birgigi daga kan yatsun ka zuwa diddige da bayan ka. A cikin wannan aikin, matsin lamba akan abin hawa shine mafi yuwu, amma ba isa ga ciwo ba.

Tsaye da hutawa ƙafa ɗaya a kan abin nadi, mirgine shi gaba - baya. Sannan canza kafafu.

madadin tafiya a waje da kuma cikin ƙafafun,

madadin tafiya a kan diddige da yatsun kafa.

Wadannan darussan kuma suna taimakawa. dakatar da ci gaba .

Kuna buƙatar yin kullun kuma aƙalla minti arba'in a rana. Tare da hutawa mai mahimmanci tsakanin bada. Don azuzuwan, yi ƙoƙarin haɓaka amfani da lokutan ƙwayar cuta.

Yayin lalacewar cutar, yana yiwuwa kuma ya zama dole a aiwatar da wadannan abubuwan motsa jiki wadanda basu da raɗaɗi - duka akan lalacewar haɗin gwiwa da lafiya. Ayyukan da aka zaba bisa ga wannan ka'idodin zasu samar da yuwuwar sauke nauyin akan gidajen abinci, tsokoki da jijiyoyi.

Me yasa adadin kuzari na abinci a cikin abincin ya ragu, kuma mutum baya rasa nauyi? Wannan yakan faru sau da yawa. Za'a iya ɓoye asirin a cikin glycemic index, GI ko GI. Wannan siga ya riga ya shiga>

Kalmar "glycemic index"

Bayan mutumin>

• tana samar da kanta da makamashi a halin yanzu,
• replenishes tsoka glycogen Stores,
• ya ajiye sauran "a ajiyar", yana mayar da sukari ya zama mai.

Tsarin glycemic index (GI) shine saurin da samfurin kayan abinci ke tayar da sukari na jini. An rarraba ma'aunin GI zuwa raka'a 100. Matsayin ma'aunin shine glucose tare da GI = raka'a 100. Alamar tana nuna yadda ake cinye glucose tsarkakakken jini a yayin rana.

Babban gi

Babban abinci na GI ya ƙunshi carbohydrates mai sauri. Abubuwan carbohydrates masu sauki suna cikin saccharides ɗaya ko biyu. Suna nan da nan suna jujjuya makamansu zuwa ga jini, suna mamaye jiki da glucose. Yayin hawan hydrolysis (tsabtace), basa samarda mafi kyawu na carbohydrates ko kuma kwayar ta karye ta shiga cikin kwayoyin monosaccharide guda 2. Don haka, sukari ya ƙunshi monosaccharides 2.

Idan makamashi ba a buƙata lokaci guda a cikin nau'in makamashi ko glycogen, to, ya juya zuwa mai. Shin waɗannan ribatattun suna cinyewa koyaushe? A'a, wannan a mafi yawan lokuta ba ya faruwa saboda yanayin rayuwa na sakin jiki. Yunwar bayan cin abinci ta dawo da sauri.

Tushen magungunan carbohydrates mai sauri:

• sukari
• abinci mai kyau, abin sha,
• sitaci
• miyan abinci, hatsi nan take,
• dankali
• barasa

A peculiarity abinci tare da low glycemic index (jinkirin, carbohydrates hadaddun) shi ne cewa suna bayar da makamashi a hankali, a kan sa'o'i da yawa. Irin wannan glucose yana shiga cikin jini a cikin kananan bangarori kuma ana kashe shi akan samar da jiki da makamashi, shine, baya daidaitawa da tsarin adon mai.

Cikakken carbohydrates sune waɗanda sunada monosaccharides uku ko fiye, wani lokacin har zuwa dubu.

Bayan cin abinci tare da ƙarancin GI, mutum yakan ji ya cika tsawon lokaci. Sabili da haka, masana ilimin abinci sun kula da gaskiyar cewa jinkirin carbohydrates ya fi dacewa don kula da nauyin al'ada.

Tushen jinkirin carbohydrates:

• 'ya'yan itãcen marmari
• kayan lambu
• wake
• hatsi tare da ƙarancin sarrafawa, ban da farin shinkafa, semolina, couscous,
• m gari na burodi kayayyakin,
• taliya taliya alkama.

Idan masana ilimin abinci sun bayar da shawarar rage amfani da carbohydrates mai sauri, to jiki yana buƙatar jinkirin masu yawa a adadi mai yawa. Sabili da haka, an soki abubuwan da ake amfani da ƙananan carb don asarar nauyi.

Cereals da kayan abinci na gari

Menene ma'anar bayanan glycemic?

Abubuwan carbohydrates mai sauri suna da amfani lokacin da ake buƙatar babban kuzari na makamashi, alal misali, tare da jerin abubuwan motsa jiki. A saboda wannan, an ƙirƙiri abin sha na musamman wanda yake ba jiki jiki abubuwan da ake buƙata don ƙara haɓaka glucose na jini. Lokacin da wannan matakin ya tashi, jiki yana amsawa ta hanyar samar da insulin.

Wannan abu yana aiki azaman "sufuri" don glucose, yana sadar da shi zuwa ƙwayoyin mai. Abin da ya sa ya kamata ka wuce ƙayyadadden ƙwayar carbohydrate ko kashe duk adadin, saboda in ba haka ba za a adana su a cikin kitse mai ƙyalƙyali. Yayi kyau a lokacin mutane na farko, sannan ba a ba da tabbacin abinci ga mutane, kuma kitsen mai ya zama cibiyar aminci ga mahalli da ba a zata ba.

Amma a cikin lokacin gwagwarmaya na yau da kullun don kyakkyawan tsari, mai kitse abu ne wanda ba a iya tsammani ba. Da farko dai, kitse makiyi ne, ba shakka, ga rauni ne na dan adam.

Abubuwan da ke motsa jiki a hankali suna da kyau ga jiki lokacin da yake kan hanyar murmurewa. A cikin rayuwar yau da kullun, ba a buƙatar babban matakin glucose a cikin jini, mutum yana buƙatar tafiyar hawainiya mai ƙarfi a hankali a cikin yini. Idex a cikin abinci shine mai nuna yadda sauri carbohydrates zai kasance cikin jini. Daga wannan, ana amfani da carbohydrates a cikin samfurin musamman "mai sauri" ko "jinkirin".

A cikin lissafin glycemic index don kwatantawa, ana ɗaukar glucose. Fassararsa ita ce 100. Duk sauran samfuran suna da darajar daga 0 zuwa 100. Amma samfuran abinci da yawa sun wuce mashaya 100, kamar yadda kake gani, sun fi sauri glucose a cikin ƙimar shiga jini.

Idan muka dauki glucose a matsayin maki, to duk sauran samfuran ana kimanta su da matakin sukari na jini a jikin mutum bayan shan gram 100 na wannan samfurin idan aka kwatanta da amfani da giram guda 100 na glucose iri daya.

Idan matakin ya kasance kashi 50 cikin dari na matakin sukari na jini bayan glucose, to, GI na wannan samfurin ya zama 50, idan kuma kashi 110 na sukari ne, to ma'aunin zai zama 110.

Abin da ke ƙayyade ma'anar abinci na glycemic

Ya dogara da yanayi da yawa. Halayen mutum guda ɗaya da gaban ɓacewa daga bayanan da aka bayar suna da mahimmanci. Hakanan ana amfani da jigon ta takamaiman nau'in carbohydrate (mai sauri ko jinkirin), da kuma adadin fiber a cikin takamaiman samfurin. Fiber na iya tsawan lokacin narkewa, yana yin yaduwar glucose koda da a hankali. GI yana shafar nau'in furotin da mai a cikin samfurin, da adadinsu.

Dukkanin abubuwan ana la'akari da su ta hanyar masana ilimin abinci kuma an tattara su cikin jerin abubuwan da aka tattara. GI kuma ya dogara da hanyar shirya takamaiman jita-jita, wannan gaskiyar tana da wuyar la'akari. Amma tasirin wannan gaskiyar ba shi da mahimmanci don kula da shi.

Menene GI?

Tsarin ilimin halittar jiki na lalacewa a jikin carbohydrates zuwa cikin kwayoyin yana kama da haka:

1. sau daya a jiki, abinci yana narkewa,
2. kan aiwatar da narkewa, samfuran suna haifar da carbohydrates, wanda ke rushe zuwa kwayoyin - monosaccharides,
3. jini ya hau
4. jiki yana tantance yawan glucose din da jikin yake ci,
5. pancreas na karbar siginar don samar da insulin,
6. Ana aika monosaccharides zuwa tafiyar matakai,
7. wuce haddi carbohydrates ana sanya shi a cikin hanyar mai da kiba mai yawa.

Duk carbohydrates masu shigowa cikin jiki ya kamata su kasu kashi biyu:

• monosaccharideswanda aka dauke da ƙananan carbohydrates. Nan da nan suka rushe, kuma sukarin jini ya hauhawa. Dangane da haka, waɗannan suna carbohydrates tare da babban ma'aunin,
• hadaddun carbohydrates ko polysaccharides. Jiki yana narkewa na dogon lokaci, wanda ke ɗaukar ƙarin ƙoƙari da ƙarfi. Sugar ba ya tsalle tsinkaye. Za a narke abinci na dogon lokaci, yunwa ba ta zuwa da wuri.

Abubuwan da muke ci sun fito ne daga tsirrai ko dabbobi. Indexididdigar samfuran samfuran daban. Ya kamata ku yi ƙoƙarin zaɓar samfuran tare da ƙarancin ƙasa ko maras nauyi. Yaya za a sami glycemic index na samfurin? Masana kimiyya sun yi lissafin dogon samfurin wane samfurin yake da darajar jigilar bayanai.

Yaya za a kirkiri glycemic index?

Yaya za a kirkiri glycemic index na samfurori? Abu ne mai sauki. Baya ga gaskiyar cewa akwai littafin Jagora na musamman game da cututtukan fata, akwai bayanai da yawa kan wuraren bude hanyoyin sadarwa na duniya.

Don ingantaccen tsarin abinci, ya zama dole cewa abincin ya hada da kusan 80% na kayan ganye, kayan lambu da 'ya'yan itatuwa. Kimanin 18% sune abincin kiwo. Sauran kashi 2% na kitse ne na dabbobi.

Akwai rukuni na mutane waɗanda waɗansunsu ke da wuya su ƙi abincin dabbobi. A wannan yanayin, yana da muhimmanci a dafa shi da kyau. Dogaro da dalilai daban-daban, manuniyar za ta canza. Yana shafar yadda ake dafa kayayyakin, ire-irensu da kamanninsu, da girke-girke. Amma game da adadin kuzari, to, tare da nauyin kilo 100 ko sama da haka, abin da aka ba da shawarar ya kai adadin kuzari 2000, ƙasa da kilo 100 - adadin kuzari 1500. Tare da waɗannan lambobin, jiki zai fara rasa nauyi cikin sauri.

Don gano yadda za a ƙididdige ƙididdigar glycemic, kuna buƙatar sanin wurin farawa: raka'a 100. An dauki wannan ma'aunin tuntuni. 100 gulukine mai tsarkakken jini. Ci gaba da tsari zai zama mai sauki. Indexididdigar 70 ta la'akari da girma. Ana samuwa a samfuran kamar fari shinkafa, soyayyen dankali ko gasa, farin burodi, giya, Sweets.

Alamar 40 zuwa 70 ana ɗaukar matsakaici. Wannan rukunin ya hada da dankali jaket, burodi mai hatsin rai, Granola, taliya da aka yi da alkama alkama.

Da kyau, manuniya kasa da 40 tayi ƙasa. Waɗannan hatsi ne, alal misali, buckwheat, oatmeal ko oatmeal, legumes, kayan lambu da sauransu.

Saboda haka, ya zama bayyananne yadda za'a ƙididdige ƙididdigar samfuran samfuran samfuran. Abu mafi mahimmanci shine kada ku kasance mai hankali kuma a fili ku tafi zuwa ga burinku. Sauyawa zuwa sabon abincin yana da wahala, amma yana yiwuwa. Tare da samfuran da suka dace, jiki ba zai fuskanci damuwa ba.

Yanzu tuna karatun lissafi na makaranta don gano yadda ake lissafin ƙididdigar glycemic index na samfuran. Dabara yana da sauqi qwarai. Ana buƙatar waɗannan dabi'u: glycemic index, adadin carbohydrates da glucose mai tsabta. An ninka GI tare da adadin carbohydrates, sakamakon zai raba 100 - tsarkakakken glucose.

Akwai wani ra'ayi: nauyin glycemic ko GN. Ga misali mai sauki:

• kankana yana da GI - 75, a jikin shi - yana da carbohydrates - 6.8 g. Bisa la’akari da salon, ya juya cewa GN = 6.6 g,
• donuts suna da GI na 76, carbohydrates -38.8, GN = 29.5 g.

Wannan misali ne mai kyau na gaskiyar cewa nauyin glycemic tare da ƙididdigar glycemic guda ɗaya zai bambanta kuma baya cikin abubuwan donuts.

Kamar yadda aka ambata a sama, da yawa ya dogara da hanyar shirya da sarrafa abinci. Misali, dangane da hatsi, da karami ana sarrafa su, hakan na kara girman GI. Don haka a cikin buns tsari ne na girma fiye da na burodi na abinci.

Shinkafar da ba a bayyana ba tana da GI na 50, da shinkafa mai akaɗa - 70. Acid yana rage jinkirin abinci. 'Ya'yan itãcen marmari marasa kyau suna da GI ƙasa da cikakke. Don rage GI, ana iya ƙara vinegar (marinade, miya) zuwa wasu jita-jita, amma kada a cika shi, saboda wannan na iya zama cutarwa ga ciki.

Wani muhimmin mahimmanci: lokacin yanke hukunci samfurori a cikin abincin ku, kada ku dogara kawai akan GI da GN. Anan, irin waɗannan alamomi kamar adadin gishirin, ƙimar kuzari, adadin bitamin, mai, amino acid da ma'adanai suna da mahimmanci.

Lokacin da kake tattara abincinka, a cikin kowane yanayi ba zaka iya mai da hankali kan glycemic index (GI) da nauyin glycemic (GN) ba.

Yana da mahimmanci a kula da waɗannan ƙa'idodi kamar ƙimar kuzari na abinci, adadin gishiri, mai a ciki, kasancewar mahimman bitamin, ma'adanai da amino acid. Ka'idar yau da kullun ta nauyin glycemic kada ta kasance fiye da 100.

Laifi ko amfanin asarar nauyi

Dangane da abubuwan da aka ambata, za a iya kusantar da ƙarshe guda ɗaya: dangantaka ta kai tsaye tsakanin tsinkayen ma'anar glycemic, an bayyana samfura masu cinyewa da metabolism.

Amsar tambaya game da yadda ake lissafin ƙididdigar glycemic yana da mahimmanci ba kawai ga mutanen da ke fama da ciwon sukari ba, har ma ga waɗanda ke da hannu a cikin wasanni, waɗanda ke sa ido kan nauyi. Akwai samfurori waɗanda, bisa ga ƙididdigar glycemic index, ya kamata a cire su ko musanya su. Misali a cikin tebur:

Saboda haka, lokacin da ake tattara abinci, ya kamata ka zaɓi "abinci da aka yarda". Babban girma shine samfurori tare da GI mai ƙanana da matsakaici.

Amma jikinmu wani hadadden tsari ne. Nesa samfuran na iya cutar lafiyar lafiya.

Dukkan abubuwan da ake amfani da su na carbohydrate ba bisa ka'ida ba ne daga rabewar carbohydrates daga abinci.

A lokaci guda, carbohydrates suna da mahimmanci don haɗin abubuwa a cikin jiki, don ƙarfi da ƙarfi, don abinci mai kwakwalwa, don daidaita tsarin metabolism na fats da sunadarai.

Me yasa kuke buƙatar sanin GI?

Yawan sukari a cikin jini yana shafan jijiyoyin jiki, metabolism, wasan kwaikwayon da yunwa. Koyaya, yawan shan sukari mai yawa yana haifar da mummunar matsala a cikin jiki.

Sabili da haka, yakamata a kiyaye ma'aunin glycemic ba kawai ga mutanen da ke kan abinci ko fama da ciwon sukari ba, har ma da cikakken lafiya. Tabbas, ba za su sami ƙuntatawa masu yawa ba, amma albarkatun jikinmu ba su da iyaka. Tsayawa GI al'ada ya kamata ya zama komai komai.

Akwai hanyoyi da yawa da yawa waɗanda zasu ba ka damar bin ka'idodin. Suna da sauqi kuma suna da tasiri:

1. Domin zabar samfuran da suka fi dacewa don dafa abinci, ya kamata ku sanya “tukwici” akan firiji: tebur tare da glycemic index,
2. 'ya'yan itace fiye da ruwan' ya'yan itace
3. A cikin abincin ya kamata ya kasance kayan lambu da yawa. Suna rage giran abinci da yawa
4. yi ƙoƙarin cin abinci a cikin ƙananan kayan sarrafawa,
5. Yi amfani da man kayan lambu ko lemun tsami, yoghurts azaman miya,
6. Kafin ka je kantin, yana da kyau bincika jerin samfuran samfuran da aka saya tare da waɗanda za su fi amfani. Kuna iya nemo wani madadin kuma zaɓi samfuran tare da ƙarancin GI. Bugu da kari, zai iya kubutar daku daga sayayya mara amfani da ba'asi ba,
7. duk abubuwan ciye-ciye za su cutar da adadi ba kawai, har ma da lafiya. A bu mai kyau don shirya menu na rana,
8. fifiko ga abubuwan gina jiki. Suna da kyau rage glycemic index na dukan tasa,
9. Ka tuna cewa da safe yawan amfani da kuzari ya fi na yamma yawa. Sabili da haka, ku ci abinci tare da GI mafi girma da safe.

Glycemic index of samfura sama da 70 raka'a

Wannan ra'ayi yana ɗaukar ƙimar inganta yawan ƙwayoyin carbohydrates da glucose, wanda ya shiga cikin jini bayan cin wani samfurin. Ana la'akari da wannan jigon cikin la'akari ba kawai a cikin shirye-shiryen menu na masu ciwon sukari ba, har ma a cikin abubuwan da ake ci don rage nauyi.

Af, ƙananan GI, ƙasa raka'a gurasa abincin ya ƙunshi. Wannan ƙimar yana da matukar muhimmanci ga masu ciwon sukari na 1.Dangane da shi, ana amfani da adadin gajere ko ultrashort insulin wanda aka sarrafa bayan an gama abinci.

Babban glycemic index yana da haɗari ga marasa lafiya da kowane nau'i na ciwon sukari da kuma yanayin ciwon suga. Zai iya haɓaka matakin glucose a cikin jini ta 4 -5 mmol / l a cikin mintina goma bayan cinye "samfurin" mai haɗari. Tare da nau'in ciwon sukari na 1, mutum yana tsokanar hawan jini, idan kuma ba a kawar dashi ba, sakamakon lafiyar na iya zama m. Tare da nau'in na 2 da kuma yanayin ciwon sukari na mutum, mutum ya kara cutar da cutar, wanda, sakamakon hakan, na iya zama dogaro da insulin.

Ka'idojin rarraba GI:

• har zuwa 50 LATSA - low (babban abincin mai haƙuri),
• 50 - 70 LATSA - matsakaici (ana gabatar da abinci akan menu sau da yawa a mako),
• Raka'a 70 kuma sama - babba.

Yakamata mai haƙuri yasan glycemic index na samfuran tare da alamu sama da raka'a 70, don kar a saka su a cikin abincin.

Babban samfuran GI Shuka

Abincin hatsi yana cinyewa aƙalla sau ɗaya a rana, azaman dafa abinci ko abinci, kuma za'a iya ƙara kayan lambu da miya. Ya kamata a dafa su cikin ruwa, ba tare da ƙara man shanu ba.

A lokacin farin ciki da daidaito da porridge, mafi girma da GI. Wasu hatsi suna da babban ma'auni, amma ana ba da shawarar su ga nau'in ciwon sukari na II da ciwon sukari sau ɗaya a mako. Duk wannan saboda babban abun ciki na bitamin da ma'adanai.

GI na masara grits da aka dafa akan ruwa zai zama raka'a 70. Wannan an ba shi izinin haɗawa a cikin abincin masu ciwon sukari sau ɗaya a mako. Hakanan zaka iya rage sukari na jini tare da cirewar masara, ana siyar dashi a kowane kantin magani.

Babban hatsi na GI:

1. kayan ado a ruwa - 75 SHAWARA,
2. masara a masara a kan ruwa - 70 FITOWA,
3. gero - GUDA 70,
4. garin shinkafa a kan ruwa - 70 AIKI,
5. shinkafar shinkafa nan da nan - 90 KUDI,
6. farin shinkafa da aka dafa a cikin ruwa ko madara - 70 SHAWARA.

Daga cikin jerin duka da ke sama, wani madadin za a iya samun shi cikin farin shinkafa. An maye gurbinsa da shinkafa (launin ruwan kasa) shinkafa, wanda GI dinsa 50 - 55 NA BIYU. Zai ɗauki tsawon lokaci kafin a dafa fiye da farin shinkafa, kimanin mintuna 45 - 55.

Lyididdigar glycemic na samfuran tsire-tsire - mai mai, na iya zama raka'a baƙi. Taimako tare da alamun 0 KUDI:

An yi bayanin wannan a sauƙaƙe - sun rasa carbohydrates. Amma wannan yanayin ba yana nufin kwatankwacin abin da zaku iya cinye mai a cikin mara iyaka. Suna da sinadarin kalori mai yawa da cholesterol, wanda aka lalata a cikin abincin masu ciwon sukari.

Kayan lambu ya zama kusan rabin adadin abincin yau da kullun. Salads, casseroles, hadaddun kayan lambu gefen abinci da kek toppings an shirya daga gare su. Zaɓin kayan lambu yana da yawa, kodayake wasu har yanzu suna da babban GI:

1. Boiled, dankali mai soyayyen dankali, masara dankali da kwakwalwan kwamfuta - akan 85 NA BIYU, dangane da hanyar shiri,
2. tafasasshen karas - 85 KUDI,
3. swede - raka'a 99,
4. masara a hatsi da kunnuwa - 75 SHAWARA,
5. dabinon - raka'a 97,
6. beets - 70 IEarewa,
7. sabo ne da gasa kabewa - 70 FATIMA.

An haramta karas mai tafasa ga kowane nau'in ciwon sukari, amma a cikin sabon tsari an bada shawarar ban da salati, tunda GI ɗinsa 35 ne kawai.

Mutane da yawa ba sa tunanin dafa abincin farko ba tare da dankali ba. Abin takaici, tare da ciwon sukari, ya kamata a cire wannan kayan lambu. Idan, a matsayin banda, an yanke shawarar ƙara tarin ƙwayar guda ɗaya, amma ba ƙari ba, a cikin kwano, to ya kamata a aiwatar da magudi ɗaya.

'Bare dankali da yanke su cikin manyan cubes, jiƙa na dare a cikin ruwan sanyi. Saboda haka, "ƙarin" sitaci, wanda ke shafar GI na wannan kayan lambu, zai bar shi.

Gabaɗaya, yana da daraja la'akari da cewa lokacin farin ciki shine ɗaukar kayan lambu, mafi girman girman GI ɗin su, saboda haka yana da kyau kar a kawo samfuran zuwa yanayin puree, musamman idan GI ɗin su ya wuce FITAR 70.

Ya kamata ku yi hankali da zaɓin 'ya'yan itatuwa, saboda an haramta yawancinsu. Hakanan yana da kyau a la'akari da cewa gaba ɗaya duk ruwan 'ya'yan itace yana ƙarƙashin dokar hana masu cutar siga daga masu cutar siga, saboda yawan su na GI yana karuwa sosai.

Dukkanin wannan ana yin bayani ne kawai: lokacin da 'ya'yan itãcen marmari, har ma da waɗanda ke da ƙididdigar ƙananan bayanai, ana sarrafa su zuwa ruwan' ya'yan itace, fiber ɗin su ya ɓace Ita ce ke da alhakin iskar glucose din a cikin jini. Tare da nau'in 1 da nau'in ciwon sukari na 2, 'ya'yan itãcen marmari ya kamata a cinye da safe, rabo zai kasance har zuwa gram 150.

'Ya'yan itãcen marmari waɗanda ke haɓaka sukari na jini:

• apricot gwangwani - 90 IEAWARA,
• kankana - raka'a 70.

Amma kar a ɗauka cewa za'a iya haɗa dukkan sauran 'ya'yan itace a cikin abincin. Wasu GI suna canzawa akan matsakaici masu nuna alama, wanda ke ba da damar yin amfani da su a cikin adadi kaɗan, sau da yawa a mako.

Wasu 'ya'yan itatuwa bushe har ila yau suna da babban GI:

1. kwanan wata - 103 LATTARA,
2. raisins - raka'a 70,
3. banana banana - 70 IEARYA.

Suna da ƙananan GI - bushewar apricots, prunes da ɓaure. 'Ya'yan itãcen marmari za a iya ci a sabo da kuma kara hatsi, a ɗanɗana dandano.

Mai ciwon sukari bai kamata a hana shi yin burodi ba - burodi, pies da pancakes. Amma an contraindicated don amfani da gari na alkama, GI dinsa 70 ne. Wani madadin zai zama irin wannan gari:

Lowerasan ƙaramin ɗan gari, ƙaramin jigon sa.

Manyan kayayyakin dabbobi GI

Za a iya yin ƙwaiyo daga ƙwai don masu ciwon sukari, wanda zai zama cikakken karin kumallo, kuma idan an haɗu da su tare da salatin kayan lambu, za su kasance kyakkyawan abincin dare na farko. An ba shi izinin ƙara duka ko madara na skim zuwa omelettes, har da kayan lambu tare da ƙananan GI. Tsarin yau da kullun na qwai bai fi ɗaya ba.

A cikin samfurori da yawa na asalin dabbobi suna da sauƙin digo masu narkewa waɗanda ke da mahimmanci ga mai haƙuri. Nama, abincin teku da kifi ya kamata a zaɓi nau'ikan mai mai kitse, cire mai mai da fata.

An haramta caviar da madara, kodayake ƙididdigar su tana cikin kewayon tsakiya, amma irin wannan abincin yana ba da ƙarin kaya akan fitsari. Kifi ya kamata ya kasance a cikin abincin mako-mako akalla sau uku. Yana da arziki a cikin phosphorus, kuma sunadarai suna narkewa fiye da waɗanda aka samo a nama.

Ba shi yiwuwa a nuna nama, kifi da abincin teku tare da babban GI a cikin tebur, tunda kusan dukkanin ba su da irin wannan alamar, saboda ƙarancin carbohydrates. Koyaya, yakamata ku kula sosai don zaɓar irin waɗannan samfuran, ku kula da abun cikin kuzarin su.

Madara da kayayyakin madara suna da mahimmanci a zahiri. Suna taimakawa wajen daidaita microflora da kuma aikin jijiyar gastrointestinal. Lyididdigar glycemic na samfurori a cikin wannan rukuni galibi ba su kai raka'a 50. An bada shawarar cin su kullun, azaman abincin dare na biyu. Amma har yanzu akwai ingantaccen samfuran madara tare da babban GI:

• madara mai ɗaure tare da sukari - 80 kashi,
• takaitaccen cream tare da sukari - 80 kashi,
• glazed curd cuku - 70 katuna,
• taro - cur 70.

Wasu samfuran kiwo suna da matsakaici na GI kuma ba a ba da shawarar ga masu ciwon sukari ba - zaki da 'ya'yan itace yogurt, kirim mai tsami, cuku mai tsami, man shanu da margarine.

Babban Abincin GI

Abubuwan da ke fama da cutar sanƙara yana haifar da ƙimar yarda da yawan shan ruwa, wanda bai kamata ya zama ƙasa da lita biyu ba. Akwai tsari don lissafin mutum - milliliter na ruwa a kalori ɗaya da aka ci.

Baƙar fata da koren shayi, har da kofi, ba a hana su masu ciwon sukari ba. A cikinsu, zaku iya ƙara cream tare da mai mai na 10%, amma cream tare da 20% mai suna da mahimman bayanai na 56 PIECES.

Hakanan za'a iya ƙara ruwan tumatir a cikin abincin masu ciwon sukari, amma ba fiye da 200 ml a rana ba. Ruwan 'ya'yan itace an hana shi saboda babban GI. Gilashin ruwan 'ya'yan itace guda ɗaya na iya tayar da sukari na jini a cikin' yan mintoci kaɗan ta hudu zuwa biyar mmol / l.

Babban Abincin GI:

1. abubuwan shaye-shaye - raka'a 74,
2. mara-giya, tare da Bugu da kari na 'ya'yan itace syrups akan sukari - 80 PIECES,
3. koko tare da madara da sukari - 80 KUDI,
4. giya - raka'a 110.

Yawancin marasa lafiya sau da yawa suna mamaki - saboda irin waɗannan abubuwan sha suna da ƙananan GI. Amsar rashin daidaituwa na likitocin babu. Sakamakon amfani da barasa, hanta da farko ya fara yaƙar ta, yana ganin barasa a matsayin guba.

Game da wannan, jinkirin sakin glucose cikin jini ya ragu. Idan an yanke shawarar shan giya ga masu ciwon sukari na nau'in farko, to ya kamata a rage allurar insulin ko a cire shi gaba. Ana buƙatar duk wannan don guje wa haɓakar haɓakar hypoglycemia.

Alcohol shima yana da haɗari saboda yana iya haifar da jinkiri cikin ɗimin jini.Don guje wa irin waɗannan sakamako, ya kamata a auna glucose na jini tare da glucometer a kowace sa'a yayin, da kuma ranar bayan shan abin sha.

Ana buƙatar mai ciwon sukari wanda ya sha giya ya sanar da abokansa da danginsa game da yuwuwar ciwan ƙwanƙwasa. Don haka ne suka ba da taimakon farko a lokaci, kuma ba su dauki alamun ba kamar maye.

Ya bayyana cewa giya da sauri ƙara yawan sukarin jini, kuma bayan wani ɗan gajeren lokaci toshe enzymes na hanta daga glycogen metabolism zuwa glucose. Hoton asibiti shine kamar haka: na farko, glucose ya tashi, sannan kuma da kansa yayi ƙasa da ƙasa sosai.

Labarin glycemic index na abinci iri daban-daban. Anan akwai cikakken tebur na samfuran samfuran su tare da glycemic index. Za ku koyi menene GI babba da ƙarami kuma ba zaku rikita shi da adadin kuzari yanzu ba. Bari mu tafi!

Wani masanin kimiyyar Kanada ya gano wannan glycemic index da sunan Jenkins, yana zabar abinci ga mutanen da ke fama da ciwon sukari. Wannan baya nufin mutane masu ƙoshin lafiya basa buƙatar GI kwata-kwata. Idan akwai hali don tara mai, musamman ta, akwai haɗarin kamuwa da ciwon sukari na 2. GI ya fi kyau a yi la’akari.

An dauki glucose azaman rukunin glycemic index. Ya rage a gareta cewa polysaccharide dole ne ya yanke jiki don ya iya shiga cikin jini. An dauki GI glucose a matsayin raka'a 100.

Don haka, ga kayayyakin GI, cikakken tebur:

Kamar yadda kake gani daga jerin da aka gabatar a cikin tebur, akwai samfurori masu ƙarancin GI, akwai kuma tare da alamomi sama da 100. Amma akwai wasu 'yan maki da za'a yi la’akari dasu.

1. GI ba alama ce ta yawan sukari ba, amma kawai saurin abin da yake cikin jini. Indexididdigar ta dogara da abin da sukari yake ƙunshe a cikin abincinmu: cikin sauri ko jinkiri.

1. Tare tare da GI, dole ne a la'akari da yawan adadin sukari mai sauri. Misali, ayaba tana da GI na 60, kuma tana dauke da gram 25 na carbohydrates a cikin gram 100 na kayan, tare da 0.33 zuwa 1 g na fiber. Wannan alama ce mai mahimmanci. Yawancin firam, d-dris da trisaccharides da aan ƙananan fiber na iya bayar da mahimmanci. Saboda haka, masu ciwon sukari kada su ci ayaba ba.

Buckwheat groats ya ƙunshi 62 g na carbohydrates a kowace 100 na samfur. GI - 55. Amma mono- da disaccharides ne kawai na 2. Gari, yana da wadataccen fiber da fiber na abin da ba zai iya ci ba. Sabili da haka, har ma da babban GI, an haɗa buckwheat a cikin abincin don dalilai na likita, ga mutane masu kiba da masu ciwon sukari.

Akwai wadataccen fiber na kayan abinci a cikin 'ya'yan itatuwa da aka bushe, don haka kwanakin ƙoshin mai daɗi suna da GI na 40 kawai.

Hakanan mai nuna alama ya dogara da hanyar dafa abinci. Misali, Peas: sabo - 50, da bushe, ko kuma a cikin fisar miya - 25.

Kudan zuma 88 ne, amma ana iya kuma yakamata a yi amfani dashi maimakon sukari saboda yawan abun ciki na ƙarin abubuwanda suka dace.

1. Kada ku rikita bayanan glycemic index tare da.

Persimmon samfuri ne mai kalori, amma ya ƙunshi gram 15 na sukari da ƙananan fiber na abinci. Her GI yana da shekaru 45, wanda yakamata a yi la’akari da shi saboda kiba da ciwon suga.

1. Ba za'a iya ɗanɗanar GI ba. Idan 'ya'yan itacen suna da daɗi, hakan ba yana nuna cewa yana da babban ma'auni bane. Koda pomegranate mai tsami kanta tana da 35, kuma apricots masu dadi suna da 20.

Game da alaƙa tsakanin carbohydrates mai narkewa da kasancewa masu kiba: tsalle a cikin sukari na jini koyaushe yana ƙara buƙatar hakan. Reacts ga wannan digo mai ƙarfi, yana ƙirƙira insulin fiye da yadda ake buƙata. Ba'a amfani dashi don ƙasƙantar da kai ba, yana shiga cikin amsawar ƙwayoyin cuta, sakamakon wanda shine tarin adadin mai. Sabili da haka, don rasa nauyi, kuna buƙatar sanin rabo na GI da adadin sugars mai sauri.

Lokacin zabar abinci, yana da mahimmanci a kula da abincinsu na GI. Ya nuna yadda wani samfurin yake canza matakin sukari a cikin jini.

Kamar yadda ka sani, carbohydrates sun kasu kashi biyu cikin “sauri” da “jinkirin”. Monosaccharides ko carbohydrates mai sauri ana shaƙa cikin sauƙi, yana haifar da karuwa mai yawa a cikin sukarin jini. Idan glucose ba ya shiga cikin aiki na jiki nan da nan, jiki ya bar wannan makamashi “a ajiye”, wanda aka bayyana a cikin hanyar adon mai.

Jiki yana ɗaukar ƙwayar polysaccharides ko jinkirin carbohydrates mai tsayi, a hankali yana wadatar da jiki da glucose. Don haka, ana kula da matakin glucose ba tare da sauyawa mai kaifi da kuma dogon lokaci ba, kuma ga wannan duka akwai tebur na abubuwan glycemic indices.

Wadanne abinci ne za su zaba dangane da aikin GI

Samfura tare da babban glycemic index suna da waɗannan fa'idodi masu zuwa:

• Yawan hauhawar kuzari, saboda karuwar kuzari,
• Haɓaka hawan jini a cikin jini.
• Abubuwan samfuri tare da ƙananan glycemic index suma suna da fa'idodin su:
• A hankali samar da jiki da glucose a ko'ina cikin rana,
• Rage abinci
• Increaseara sauƙaƙawa cikin sukari, wanda ke rage yiwuwar ajiya mai mai ƙyalƙyali.

Rashin daidaituwa na samfuran da ke da alaƙar glycemic index na samfurori:

1. Yiwuwar samun yiwuwar bayyanar kitse mai yawa saboda matakan sukari wanda bai iya tsayawa ba,
2. An ba da jikin tare da carbohydrates na ɗan gajeren lokaci,
3. Abubuwan samfuri ba su dace da marasa lafiya da masu ciwon sukari ba.

Rashin daidaituwa na samfurori tare da ƙananan glycemic status:

• Maraba da liyafar yayin motsa jiki,
• Matsalar dafa abinci. Akwai karancin abinci na GI da za a ci.

Hanya mafi kyau ita ce hada nau'ikan abinci guda biyu a cikin abincinku. Wanda ba ya maye gurbin buƙatar zaɓin hankali da rarrabawa a duk tsawon rana, alal misali, zai iya zama kofi da kwanan wata, mango da kankana.

Manuniyar Madara

Samfurin madaraMu ne tushen abincin mutane da yawa, gami da 'yan wasa. Darajar abinci mai gina jiki na irin waɗannan abinci ya wuce shakka, haka ma, ba su da tsada da araha. Yawancin ƙasashe sun amince da masana'antar kerawa a matsayin ɗayan mafi mahimmanci.

Fasaha ta zamani tana bawa mutum damar zaɓar kayayyakin kiwo bisa ga abubuwan da suke so da abubuwan da suke so. A kasuwa akwai yogurts na shan sha, cuku mai ƙarancin kitse, cuku da sauran ire-iren waɗannan samfuran, wadansun su za'a iya cinye tare da kofi.

Duk wannan yana samar da mafi yawan buƙata ga mutanen da ke cikin furotin da sauran mahimman abubuwa. Abubuwan da ke samar da madara su ne tushen samar da yawancin furotin. Whey da casein ana amfani dasu sosai wajen kera irin waɗannan samfuran. Tare da taimakon filtration da hydrolysis, ana samun magunguna ba tare da ƙaranci ba, amma tare da babban matakin darajar ƙimiyya.

Masu nuna alamar burodi, kayan abinci na gari

Komai yadda mutane suke kula da kamanninsu, bayyanar su da lafiyar su, ƙalilan ne kaɗai zasu ƙi gurasar. Ee, wannan ba lallai ba ne. A zamanin yau, ana samun nau'ikan burodi iri-iri, wasu mutane suna da injinan abinci a gida, kuma kowa na iya zaɓar burodi iri iri dangane da adadin kuzari da sauran halaye.

Kuna buƙatar fara zaɓar samfuran da aka ƙare. Yawancin nau'ikan burodi suna da kayan ƙara dandano waɗanda ke ƙara haɓaka ƙididdiga. Duk nau'ikan kayan zaki, kayan haɓaka dandano, yawancin batirin yin burodi suna canza ma'anar samfurin ƙarshe.

Idan mutum ya sa ido sosai a kan abincinsa, zai zama ma'ana a zaɓi nau'in burodi masu sauƙi. Ko kuma gasa shi da kanka a gida.

Manyan samfuran Manyan Glycemic Index

Jiki yana amfani da kuzarin da aka karɓa daga carbohydrates daga samfura a ɗayan ɗayan hanyoyi uku: 1) don bukatun makamashi na yanzu, 2) don sake buɗe glycolene reserve a cikin tsokoki, 3) don ajiyar gaba. Babban tushen adana makamashi a cikin jiki shine kitse na jiki.

Koyaya, idan kun cinye carbohydrates mai sauƙi tare da salon rayuwa mara aiki, ba tare da jituwa da kullun ba (alal misali, mashaya cakulan a gaban TV ko abincin dare tare da ɗan yanki da cakulan mai dadi), jiki zai canza zuwa hanzarin yanayin adana yawan kuzari a jikin mai.

Yaya za a tantance ainihin GI na samfurin?

A ƙarshen wannan labarin za ku sami cikakken tebur na abinci a cikin babban, matsakaici da ƙananan glycemic index. Koyaya, yana da mahimmanci a tuna cewa ainihin adadin GI koyaushe zai dogara ne akan hanyar shirya samfurin, yawanta, haɗuwa tare da sauran abinci har ma da yawan zafin jiki.

Duk da wannan, ma'anar glycemic of broccoli ko Brussels sprouts saboda abun ciki, ba tare da la'akari da hanyar dafa abinci ba, zai kasance mai ƙarancin gaske (raka'a 10-20), yayin da GI na burodi, kayan masara, busassun dankalin turawa ko farin shinkafa a kowane yanayi zai iya kasancewa mafi girma.

Shin kin amincewa da carbohydrate yana da tasiri ga asarar nauyi da rashi nauyi? .

Carbohydrate samfurori waɗanda a hankali suke ba da makamashinsu ga jiki (ana kiransu jinkirin ko “”) sun haɗa da yawancin kayan lambu, 'ya'yan itãcen marmari (amma ba ruwan' ya'yan itace ba), ganyayyaki daban-daban, har da shinkafa mai launin fata da taliya mai wuya (musamman ɗan ƙaramin ƙarfi a ciki).

A lokaci guda, tuna cewa ƙirar glycemic ba ta da alaƙa da abun da ke cikin kalori. Abincin da ke da ƙananan GI har yanzu yana dauke da adadin kuzari wanda yake ba da jimawa ba ko kuma daga baya ta jiki - amfani da su yakamata a yi la’akari da yanayin tsarin abinci da tsarin abincin da kuke bi.

Fuskokin Glycemic: Tables

Da ke ƙasa akwai tebur na kyawawan abinci ɗari da aka tsara ta hanyar ma'aunin glycemic. Har yanzu, za mu tuna cewa ainihin lambobin GI na wani samfurin na iya bambanta sosai - yana da mahimmanci a fahimci cewa ana amfani da kullun.

Babban dokar shi ne cewa idan ba ku son ganimar metabolism din ku, dole ne a iyakance amfani da abinci tare da babban GI (sun halatta kawai nan da nan bayan horo mai ƙarfi). Hakanan yana da mahimmanci cewa yawancin abincin abinci mai tasiri don asarar nauyi yana dogara da ƙananan abinci na GI.

Kayan Glycemic Index

Garancin Abinci na Glycemic Index

Bari mu fara fahimtar menene ma'anar glycemic index. Indexididdigar glycemic tana nuna tasiri akan sukari na jinin mutum.Dangane da haka, mafi girman ma'aunin samfurin glycemic na samfurin, mafi girman matakin suga ya zama jini, haka kuma.

Yaya za a rage ƙididdigar glycemic? A cikin tsarin abinci, akwai wasu dabarun sarrafa abinci wanda zai ba ku damar rage ƙididdigar glycemic index na abinci.

Kusan duk abincin da kuka fi so shine sitaci - dankali, gurasa, taliya, 'ya'yan itatuwa, kayan zaki, da dai sauransu.

Ka yi tunanin hatsi mara kyau. Ya ƙunshi abubuwa biyu: amylose da aminopectin . Amylose dogo ne mai tsawo tare da beads glucose a kanta. Aminopectin yana kama da amylose, amma yana da ƙarin rassa.

Saboda amylose da aminopectin, waɗanda suke cikin sarƙoƙi, sannu a hankali ana fitar da glucose daga samfura. Yadda za a rage bayanan glycemic - yi ƙoƙarin kiyaye bayanan sarkar cikin kwanciyar hankali!

Misali, aminopectin ya lalace ta hanyar shirya samfurin a cikin ruwan zafi kuma ya watse cikin beads glucose. Sabili da haka, dole ne mutum yayi ƙoƙari don kula da amylose cikin aminci: ƙarin amylose a cikin kayan ƙirar, ƙananan ƙirar glycemic index.

Yadda za a rage glycemic index dankali? An ba da shawarar kada a yanka dankali (wannan hanyar kun riga kun fasa sarƙoƙi), kuma ku dafa a cikin sutturar su ko gasa a cikin tanda. Lyididdigar glycemic dankali a cikin wannan magani mai zafi ana rage shi da raka'a 10-15.

Yaya za a rage ƙididdigar glycemic na porridge? Porridge yakamata a dafa shi ba daga hatsi ba, amma daga hatsi gaba ɗaya, alal misali, oat flakes don maye gurbin abincin oat.

Yaya za a rage ƙididdigar glycemic na taliya? Da fari dai, taliya a menu din ku ya kamata a yi daga garin alkum, kuma abu na biyu, kuna buqatar dafa su na tsawon mintuna 8 domin su rike da yawa (Al dente). Don haka, ana adana fiber a cikin taliya, wanda ke hana lalata sarƙoƙin amylose da aminopectin. Wannan yana ba ku damar rage yaduwar glucose cikin jini.

Yin bautar taliya - giram 100-150.

Yadda za a rage girman glycemic index na dumplings? Anan akwai buƙatar yin haka kamar haka: dafa dunƙule, sannan sanyaya. Kafin cin abinci, a sake sake gwadawa. Ba abin mamaki bane, amma wannan hanyar kuma tana rage yawan glycemic index na wannan tasa.

Yadda za a rage glycemic index na burodi? Abu na farko da ya kamata ka sani shine ka ci abinci mafi kyau duka abinci. Amma idan kuna son cin yanki guda na farin burodi, sanya a cikin injin daskarewa na mintuna 15-20, sannan ku ci kamar yadda aka saba!

Theididdigar glycemic na 'ya'yan itatuwa overripe shima tayi yawa, don haka akwai hukunci ɗaya kaɗai: cin' ya'yan itatuwa ya kamata ya zama na balaga na al'ada.

Yaya za a rage ma'anar glycemic index na Sweets? Ku ci kuki mai dadi ba tare da shayi ba, amma tare da wasu samfurin-madara, irin su kefir. Kawai kar a sha yogurt mai dadi! Sunadarai da furotin da ke cikin kefir suna rage yawan aiwatarwar glucose a cikin jini.

Hanya ta duniya don rage yawan glycemic index na abinci shine amfani da zaren fiber a cikin abincin shuka!

Af, bran shine kyakkyawan nau'in fiber. Bran taimakawa gudummawar asara. ?

Sanannen sanannen Gennady Malakhov daga Channel One ya rubuta a cikin littafinsa: idan kuna son cin ɗan cakulan ba ku da mai ba, a gaban kayan zaki, tabbas ku ci wani yanki na salatin kore!

Dankali, taliya da aka yi aiki tare da hidimar salatin suna kiyaye tushen sitaci kuma su hana sarƙoƙi karyewa! Kuma wannan daidai rage glycemic index na kayayyakin.

Idan kuna da ciwon sukari, lokacin tattara lissafin abincinku, yana da mahimmanci ku kula da glycemic index na abinci. Lessarancin irin wannan alamar, da wuya ya sami ƙarin fam. yaya low ne glycemic index

Indexididdigar glycemic alama ce da ke nuna ƙimar lalacewa samfurin zuwa glucose. Ita ce ke babban tushen samar da makamashi.Alamar tana nuna yadda matakan sukari ke ƙaruwa cikin sauri da kuma carbohydrates da jikinsu ke sha.

Rashin daidaituwa a cikin jiki yana tabbatar da cewa matakan glucose na jini suna tashi a hankali kuma a ko'ina. Kayayyakin da ke da babban alamomi suna haifar da kaifi a cikin sukari, wanda ke haifar da saurin karɓar carbohydrates da canzawar su zuwa glucose, wanda jiki ke buƙatar makamashi. Wani sashi na glucose ya canza zuwa kitse na jiki.

Gaskiyar mahimmancin ma'aunin glycemic

Yawancin abincin da mutane ke cinyewa, ban da adadin kuzari, yana da jigon glycemic index. Yayin narkewar abinci, carbohydrates sun juya zuwa glucose - sugars mai sauki. GI yana shafar glucose na jini bayan cin abinci.

Insulin din, wanda shine ke samar da koda, yana mayar da wani adadin glucose din a cikin sel domin samar da makamashi. Ana adana glucose mai wucewa azaman tsopose nama don amfani da gaba. Mafi girman ma'aunin glycemic, mafi girman matakin sukari a cikin jini, kazalika da insulin. Saboda haka, matakin GI kai tsaye yana rinjayar adadin karin fam.

Matsakaicin insulin ba kawai yana taimakawa yawan tara glucose kamar mai ba, amma yana hana amfani dashi don makamashi, tunda ana aiki da ƙoshin enzymes wanda ke lalata mai.

Inshorar hormone ba ta barin kitse da za a ƙone ko da tare da ƙara ƙarfin aiki ba. Aikin insulin shine daidaita matakan glucose na jini.

Tare da babban glucose, yawan norepinephrine, wato, hormone damuwa, yana ƙaruwa. An bayyana wannan a cikin sha'awar mutum don cin samfurin kalori mai yawa. Bayan ɗaukar babban samfurin GI, yunwar za ta ji da ƙarfi sosai fiye da ƙaramin samfurin GI.

Kusan dukkan mutane suna da matakan insulin, wanda yawanci yakan haifar da kiba.

Alkallar Glycemic

Tsarin jikin mutum ƙima yana nuna daidaitar nauyin jikin mutum zuwa tsayin mutum. Sabili da haka, yana yiwuwa a fahimci ko nauyin yana da al'ada ko kuma idan ana buƙatar abinci.

• m - nauyin jiki a kilo,
• h2 - girma a cikin mita.

Kungiyar Lafiya ta Duniya ta ɗauki wasu ƙa'idodi don ƙididdigar glycemic index. Matakan da aka Shiga:

1. low: har zuwa 55,
2. matsakaici: 56 zuwa 69,
3. babba: daga 70 zuwa 100.

Ana ɗaukar kewayon 60 zuwa 180 a kowace rana kamar al'ada. Ya danganta da BMI, an ƙayyade tsarin GI na yau da kullun, canje-canje waɗanda ba sa so:

• har zuwa kilo 80: 30 - 40,
• daga kilogram 80 zuwa 120: 20 - 30,
• daga kilogram 120 zuwa 180: 18-20.

'Ya'yan itãcen marmari da berries

Abubuwan da ba daidai ba ne

Sau da yawa mutanen da suke so su rasa nauyi suna yin abinci iri daban-daban. 'Ya'yan itace-da-kayan abinci tare da samfurin guda mafi rinjaye, wanda yakamata a ci gaba ɗaya, kuma sau da yawa, a cikin mara iyaka mai yawa, suna da babban matakin shahara.

Abincin abinci na iya zama:

Hakanan lallai ne a yi magana game da yadda ake rage glycemic index na taliya. Dole ne macaroni daga alkama yakamata su kasance a menu, suna tafasa na kimanin minti takwas don kula da yawan su.

Kawai tare da wannan dafa abinci mai laushi ana iya kiyaye fiber don hana lalata aminopectin da amylose. Hakanan, wannan zai sa ya zama sannu a hankali ga sukari don shiga cikin jini. Servingaya daga cikin sabis na wannan samfurin kada ya wuce 150 g.

Indexididdigar glycemic na dumplings yana raguwa saboda dafa abinci da sanyaya. Kafin cin abinci, za a iya dumama daskararrun abubuwa. Wannan na iya zama abin mamaki, amma wannan ita ce hanya daya tilo da za'a iya rage yawan glycemic index na abubuwan dusar kankara.

Kuna iya rage ma'aunin glycemic ta hanyar ƙara wa samfuran:

Rage GI ya sa ya yiwu a haɗa carbohydrates da sunadarai. Carbohydrates yana ba da izinin kariyar sunadarai mafi kyau, kuma sunadarai suna rage jinkirin shan sukari cikin jini.

Lokacin ƙirƙirar shirin abinci mai dacewa don ɗan wasa, yana da mahimmanci a la'akari da abubuwa da yawa. Amma ɗayan manyan matsaloli a cikin tsarin abincin abinci har yanzu shine jin cikakken. Komai yadda kuke ƙoƙarin rage adadin kuzarin ku, ta amfani da yoghurts da kayan marmari, ba da jimawa ba, yunwa zata mamaye kowa. Kuma dalilin wannan shine yawan narkewar samfuran, wanda kai tsaye ya dogara da irin wannan sigar a matsayin glycemic index.

Kayayyakin madara

• low - har zuwa 55,
• matsakaici - 56-69
• high - 70-100.

Kewayon 60-180 raka'a kowace rana ana ɗaukar al'ada. Ya danganta da tsarin jikin mutum, an ƙayyade matsayin yau da kullun ga kowane mutum.

Menene wannan

Menene ma'anar bayanan glycemic? Akwai ma'anar asali guda biyu. Na ɗaya ya zama dole ga mutanen da ke ƙayyade matakin sukari na jini (marasa lafiya da ciwon sukari), na biyu ya dace da masu motsa jiki. Basu saba wa junan su ba, kawai suna amfani ne da bangarori daban-daban na fahimta guda.

Ma'anar aikin glycemic index shine rabo daga abubuwan lalacewa na sukari a cikin jini dangane da jimlar samfurin. Menene ma'anar wannan? Tare da rushewar wannan samfurin, matakin sukari na jini zai canza a cikin gajeren lokaci, wato, zai karu. Gwanin sukari zai karu ya dogara da ma'aunin kansa. 'Yan wasan motsa jiki suna buƙatar wani bangare na ma'aunin glycemic - ƙimar lalacewar samfura a cikin jiki.

Cikakken tebur na BMI

Massididdigar taro (BMI) ƙima shine ƙimar da ke nuna ko nauyin jikin mutum ya dace da tsayinsa, shin nauyinsa daidai yake ko kuma abincin da ake buƙata don asarar nauyi. Ana lissafin BMI da kansa ta hanyar kalma: I = m / h 2.

Lyididdigar ƙwayar cuta da kuma ciwon sukari

Kafin bincika ma'aunin glycemic a cikin abinci mai cikakken bayani, bari mu bincika cikin tarihin batun. A zahiri, yana godiya ga masu ciwon sukari cewa an gano wannan jigon da abinci tare da babban glycemic index. Har zuwa ƙarshen ƙarni na 19, an yi imani cewa duk samfuran carbohydrate suna haifar da karuwa a cikin sukarin jini a cikin masu ciwon sukari. Sun yi ƙoƙari su shafi masu ciwon sukari, amma sun gano cewa fats, lokacin da aka canza su da carbohydrates, suna haifar da tsalle-tsalle a matakan sukari. Likitocin sun kirkiro hadaddun abubuwan gina jiki wadanda suka taimaka wurin daidaita sukarin jini. Koyaya, irin waɗannan tsare-tsaren abinci mai gina jiki basu da inganci kuma sun ba da sakamako na mutum. Wani lokacin akasin abin da aka yi niyya.

Sannan likitocin sun yanke shawarar gano yadda nau'ikan carbohydrates suke shafan sukari na jini. Kuma ya juya cewa koda mafi kyawun carbohydrates yana shafar hauhawar sukari ta hanyoyi daban-daban. Ya kasance duka game da "adadin kuzari na abinci" da kuma rushewar samfurin da kanta.

Da sauri jikin zai rushe samfurin, mafi girman tsalle-tsalle cikin sukari an lura dashi. Dangane da wannan, a cikin shekaru 15, masana kimiyya sun tattara jerin samfuran samfuran da aka sanya su da ƙimar daban don ƙimar kimantawa. Kuma tunda alƙalumman sun kasance ɗaya ne ga kowane mutum, ma'anar da kanta ta sami kusanci. An zaɓi glucose (GI-100) azaman tunani. Kuma game da shi, sun yi la'akari da ragin yawan lalacewar samfuran da matakin ƙara yawan sukari na jini. A yau, tare da waɗannan ci gaba, yawancin nau'ikan 1 da nau'in masu ciwon sukari na 2 na iya fadada menus ɗin su ta amfani da kayan abinci na glycemic low.

Bayani: Tsarin glycemic yana da tsarin dangi, ba wai kawai saboda lokacin narkewar abinci ga mutane duka ya bambanta ba, amma kuma saboda bambanci tsakanin tsalle-tsalle cikin sukari / insulin a cikin mutum mai lafiya da mai haƙuri tare da ciwon sukari ya bambanta sosai. Amma a lokaci guda, babban rabo na lokaci zuwa sukari ya kasance daidai iri ɗaya.

Yaya glycemic index na samfuran ke shafar metabolism

Yanzu bari mu bincika yadda abinci tare da babban glycemic index ke shafar.

1. Duk wani samfurin (ba tare da la'akari da matakin GI ba) yana shiga cikin narkewar abinci. Bayan haka, a ƙarƙashin rinjayar enzymes na narkewa, kowane carbohydrate yana rushe cikin glucose.
2. Glucose yana shiga cikin jini, ta haka yana ƙara yawan sukarin jini . Gwanin jini yana haifar da zubar jini da rikitar da aikin jigilar oxygen ta hanyar jijiyoyi da jijiyoyin jini. Don hana wannan, ƙwayar hanji ta fara ɓoye insulin.
3. Insulin shine jigilar kai kaya. Babban aikinta shine bude sel a jiki. Lokacin da yake “lalacewa” sel, jini mai daɗi yakan cika sel waɗanda suke rufe abinci mai kyau. Misali, muryoyin tsoka, glycogen da fatarar mai. Soda, saboda tsarinta, ya kasance a cikin tantanin halitta kuma yana yin oxidized tare da ƙaddamar da makamashi. Furtherari, dangane da wurin, kuzarin yana samarwa zuwa ga samfurin da yake bukata na jiki.

Don haka, mafi girman ma'anar bayanan samfurin, “mafi jin dadi” jini ya zama a gajeriyar lokaci. Wannan bi da bi yana shafar matakin fitar da insulin. Akwai yanayi mai yiwuwa yanayi uku:

• Jiki yana aiki da yawan sukari, insulin yana fitar da kuzari ta cikin sel. Bugu da ƙari, saboda tsalle-tsalle ba zato ba tsammani, babban matakin insulin yana haifar da ɓatar da jin cikakkiyar ji. A sakamakon haka, mutumin yana jin yunwa kuma.
• Jiki yana aiki da adadin sukari mai yawa, amma matakin insulin ya rigaya ya isa ga cikakkiyar jigilar sufuri. Sakamakon haka, mutum yana da ƙoshin lafiya, da “suga mai ratsa jiki”, ragi a jiki, da raguwar bautar - ƙaruwar bacci.
• Matakan insulin basu isa su sarrafa sukari sukari ba. A sakamakon haka - rashin lafiyar sosai - cutar sankarar fata yana yiwuwa.

Don samfurori tare da ƙananan glycemic index, komai yana da ɗan sauki. Suga yana shiga cikin jini ba ta ko'ina ba, amma a ko'ina kuma cikin kananan allurai. Don wannan, ƙwayar ƙwayar ƙwayar cuta tana aiki kullum, yana sakin insulin kullun har sai an narke gaba ɗaya.

Sakamakon haka, haɓaka ƙarfin aiki (ƙwayoyin suna buɗe koyaushe), jin daɗin ji na rashin ƙarfi, ƙananan nauyin glycemic akan ƙwanƙwasa. Kazalika da yaduwar cibiyoyin anabolic akan catabolic wadanda - jikin yana cikin yanayin matsanancin jinƙai, wanda shine dalilin da yasa baya ganin asalin lalata sel (haɗin catabolism).

Glycemic index na samfurori (tebur)

Don ƙirƙirar cikakken tsarin abinci mai gina jiki wanda zai ba ku damar samun nasarar samar da ƙwayar tsoka ba tare da jin yunwa ba kuma a lokaci guda ba yin iyo tare da mai mai yawa ba, ya fi kyau amfani da teburin ƙirar glycemic na samfuran:

Abubuwan jita-jita tare da ƙarancin glycemic index za'a iya shirya su ne kawai daga abubuwan da keɓaɓɓe wanda glycemic index ke ƙasa. Bugu da kari, maganin zafin jiki na kitsen da carbohydrates yana kara saurin sukari a cikin jini, wanda babu makawa yana kara jigilar bayanai.

Shin zai yiwu a ƙayyade ma'aunin glycemic ba tare da tebur ba?

Abin baƙin ciki, tebur tare da samfurori da raka'a gurasar su ba koyaushe yana kusa. Tambayar ta kasance - shin zai yuwu a tantance matakin ma'aunin glycemic index na wani tasa. Abin takaici, wannan ba zai yiwu ba. Lokaci guda, don tara kusan tebur na glycemic index na samfuran daban-daban, masana kimiyya da ilmin sunadarai sunyi aiki kusan shekaru 15. Tsarin gargajiya yana ɗaukar gwaje-gwaje na jini sau 2 bayan ɗaukar wani adadin carbohydrates daga wani samfurin. Amma wannan ba yana nufin cewa koyaushe kuna buƙatar samun tebur na glycemic index na kayan abinci tare da ku ba. Wasu kimanin ƙididdigar lissafin za'a iya yi.

Da farko dai, wajibi ne don tantance kasancewar sukari a cikin samfurin. Idan samfurin yana da fiye da 30% sukari, to, glycemic index zai zama aƙalla 30. Idan, ban da sukari, akwai wasu carbohydrates, yana da kyau a ayyana GI kamar sukari mai tsabta. Idan ana amfani da madadin sukari a cikin samfurin, to, ana amfani da fructose (analogue na glucose na halitta kawai) ko kuma mafi sauƙin carbohydrate a matsayin tushen.

Bugu da kari, zaku iya tantance matakin dangi na GI ta wadannan dalilai:

• Hadadden abubuwan da sukari ke haifar da samfuran. Yawancin hadaddun carbohydrates, da ƙarancin GI. Dogaro ba koyaushe daidai yake ba, amma yana ba ku damar gano abinci tare da babban GI, kuma ku guji yin amfani da su.
• Kasancewar madara a cikin abun da ke ciki. “Sukari na sukari” yana cikin madara, wanda ke haɓaka GI na kowane samfurin ta ƙarancin kashi 15-20%.

Ana iya ƙaddara GI na kusa da gwaji. Don yin wannan, ya isa a gano tsawon lokacin da karfin ji na yunwar ke shigowa bayan kammala cin abincin. Yunwar da za a yi daga baya ta shigo, ƙasa da ƙari insulin insulin su ke ɓoye, wanda ke nufin cewa matakin GI na wadataccen abinci ya ragu. Don haka, alal misali, idan kun ji tsananin yunwa a cikin mintuna 30 zuwa 40 bayan cin abinci, to GI na cikin abincin ya haɗu sosai.

Lura: wannan shine game da cin adadin adadin kuzari don rufe cikakken kasawa. Kamar yadda kuka sani, jikin mutum yana jin daɗi idan yawan adadin kuzari yana cikin adadin 600-800 kcal.

Yana da mahimmanci a fahimci cewa wannan hanyar tantance ƙididdigar ƙwayar cuta a cikin samfuran ta dace ne musamman ga athletesan wasan da basa kan na'urar bushewa. Mutanen da ke fama da ciwon sukari ko kuma waɗanda ke cikin bushewar bushewar carbohydrate, zai fi kyau a yi amfani da teburin, don kada a fallasa jikin ku don haɗarin haɗari.

Don haka, wace rawa abinci mai nauyi na glycemic index ke takawa ga ɗan wasa? Wannan wata hanya ce ta cin abinci, amma koyaushe akwai haɗarin zubar da cutar koda.

Yawan cin abinci tare da babban glycemic index yana barata ne kawai don ectomorphs a lokacin karuwar lokacin hunturu. A wasu halaye, sukari mai narkewa sun fi dacewa da mummunan tasiri ba kawai kiwon lafiya ba, har ma da lafiya da yanayi.

Amma ga samfuran da ke da ƙananan glycemic index, narkewarsu tana ɗaukar nauyin glycemic mai yawa, maimakon ƙarin ciyar da jiki tare da abubuwa masu amfani.

Glycemic index da kuma carbohydrates

Carbohydrates suna da bangarorin biyu na tsabar kudin: adadin kuzari daga wasu sun fi lafiyar adadin kuzari daga wasu, i.e. suna shafar jikin mutum ta hanyoyi daban-daban. Idan muka yi la'akari da rarrabuwarsu, to, yana kamar haka:

• mai sauri (mono / di-saccharides) - sukari, zuma, giya, da sauransu,
• mai jinkiri (oligo / poly-saccharides) - suna da tsari mai rikitarwa kuma yana kunshe da hatsi, kayan lebur da makamantansu,
• mara-digestible, fiber na abinci - wanda aka samo a cikin 'ya'yan itatuwa, kayan lambu, bran.

Don duk wannan wulakancin da ke jikin carbohydrate zai iya karbe shi ta jikin mu, yana buƙatar haɗa shi da tsarin narkewa, ƙwayar jigilar ciki - insulin. Yana “kwashe” carbohydrates a cikin dukkan sel jikin.

Masu ciwon sukari dole ne su kiyaye matakan insulin su a wani matakin, in ba haka ba lallai ne su zama da ƙarfi Matsakaicin matakin sukari na mutum ne 3,3–5,5 mmol / lita na jini, ga mai ciwon sukari - 6,1 mmol / l.

Yawancin abincin da kuke amfani da shi "carbohydrate" abincinku yana da ƙari, yawancin ƙwayar ƙwayar ƙwayar jijiyoyin jiki dole ne ta samar da jiki. Idan karshen ba ya faruwa (karancin insulin), to mutumin yana iya zama mai cutar kansa, i.e. yana da matakin hawan jini kodayaushe. A gefe guda, wuce haddi na insulin ta atomatik yana nufin sanya adadin mai mai yawa a jiki. Wannan shi ne saboda gaskiyar cewa sufuri na abubuwan gina jiki (lokacin da adadin kuzarin yalwaci) yana gudana a cikin jiki har ma inda ba a buƙatar ƙarshen.

Duk wani carbohydrates da ya shiga jiki za'a iya amfani dashi azaman karin makamashi ne kawai bayan lalata su zuwa ga mafi kyawun kayan - glucose. Sai dai itace cewa ita ce ta ƙaddamar da duk hanyoyin samar da makamashi. Cutar glucose ya dogara da 2dalilai:

• yawan carbohydrates ci,
• insulin, wanda jiki ke samarwa.

Canji a cikin sukari na jini yakan faru ne a zahiri, i.e. bayan cin abinci, matakin sa yana ƙaruwa, sannan akwai raguwa, sannan dawowar hankali zuwa matakin asali. Yawancin masana ilimin abinci sun yi imanin cewa, carbohydrates masu sauƙin gani, saboda tsarin da aka sauƙaƙe, jiki yana ɗaukar sauri, kuma saboda haka ana kiran shi mai sauri (jinkirin da ake kira hadaddun). Koyaya, wannan ba haka bane.

Hadadden tsarin dake tattare da carbohydrate baya shafar adadin canjinsa zuwa glucose. I.e. ta amfani da zabi na wani ko wata (cikin sauri ko jinkirin) nau'in carbohydrate, ba za mu iya shafar kimar darajar shi ba. Ya juya cewa jikin "violet" ne, muna cin gurasa ko zuma, mafi yawan glucose a dukkan alamu ya bi ta hanyar 30 minti i.e. babu wanda ke da fifiko, kowa daidai yake. Wannan yana da matukar muhimmanci a fahimta.

Da kyau, yanzu da muka sami ilimi na gaba daya, lokaci ya yi da za a magance keɓaɓɓen ƙwayar cuta (GI) da kanta, bari mu tafi.

Fuskar Glycemic: Cikakkun bayanai

GI lamari ne mai ƙima (ta yaya raka'a) na ƙarfin carbohydrate don haɓaka sukari na jini. Mafi sauƙin tsarin carbohydrate, mafi girman GI ɗinsa, kuma mafi mahimmanci yana haɓaka matakin glucose jini.

Akwai ma'anar cewa GI lamba ce da ke nuna yadda sauri (factor speed) carbohydrates ke rushewa a cikin jiki zuwa sugars, wanda ake amfani dashi don samar da makamashi. Mecece manufar ta manne? Karatuttukan ilimin kimiyya na kwanannan sun ce mafi daidai shine na farko.

Dangane da wannan, ana bada shawara a ci carbohydrates “mai wasa daɗewa”, wanda ke haɓaka matakin sukari a hankali, ba tare da kololuwa-kamar saƙo ba (duba hoto).

Don haka, kuma zan sake isar da wani muhimmin ra'ayi. Ko da wane nau'in carbohydrate (mai sauƙi ko hadaddun), saurin ɗaga matakin sukari a cikin jiki zai zama iri ɗaya, amma adadin (mai lamba) daidai ne. Don haka, samfuran daban-daban suna da damar daban-daban don maganin hawan jini, saboda haka GI daban-daban. Akwai tebur na musamman waɗanda ke jigilar jigo a cikin mafi yawan samfura. Za ku iya fahimtar kanku da shi a cikin sakin abu zuwa ƙarshen labarin.

Indexididdigar glycemic a aikace shine tsarin kimantawa ga abinci na carbohydrate. Ana auna GI akan sikelin sa daga 1 (mafi ƙarancin daraja) zuwa 100 (mafi girma).

Valuearancin ƙima yana nuna cewa samfurin a kusan hanyar ba ya haifar da hawa da sauka a cikin sukarin jini da matakan insulin. Matsakaicin matsakaici yana haifar da ƙaruwa mai matsakaici a cikin matakan glucose. Foodsarancin GI mai matsakaici da matsakaici an fi son su a cikin abincin abinci.

Tsarin glycemic na farin gurasa shine 70. Yana cewa bayan sha 50 gr na samfur, sukari na jini zai kasance 70% daga darajar da za ta samar bayan amfani 50 grams na cikakken glucose.

Babban darajar (alal misali, abinci: farin shinkafa, dankali, burodi, Sweets) yana haifar da tsalle mai tsayi a cikin sukarin jini, jiki yana haɓaka samar da insulin. Sakamakon wannan, an ba da siginar jiki don sarkar da kitse na jiki.

Bari mu nuna yadda samfura masu ƙarancin ƙididdiga masu ƙima da matsakaita ke aiki “da abin da ya sa suka fi dacewa da abinci mai gina jiki.

Yayi hallara cewa jikinka, ya danganta da irin "carbohydrate" (daidai ne ko ba daidai ba) da kuka ci yayin rana, da kanta za ta yanke hukuncin ko a yi amfani da abinci a matsayin tushen kuzari ko adana shi a cikin kitse.

Alkalumman Glycemic: Litattafai

Don haka, mun ƙware da ka'idar asali, yanzu lokaci ya yi da za mu ci gaba da aikatawa, domin ita ce ke ba mutum damar samun sakamakon da ake so. Kuma ina so in fara da menene.

Sakamakon rashin daidaiton bayanai a cikin GI, yawancin tatsuniyoyi sun taso. Bari mu bincika manyan.

Lambar labari na 1. Abincin GI masu tsayi mara kyau ne

Lokacin da suke magana game da GI, sun manta game da gaskiyar cewa akwai ma nauyin glycemic (GN) - adadin carbohydrates a cikin rabo (sashin naúrar). Ba duk mutane bane ke danganta waɗannan ra'ayoyin tare kuma sun kusanci yadda tsarin abincin nasu yake gefe ɗaya.

I.e. san cewa babban gi yayi mummunan kyau kuma jefa samfurin daga kwandon su. Misali, kankana yana da GI =72, wanda yake mara kyau ne daga yanayin hango mai da mai, amma GN = 4g. kwana / 100 g. kankana, wanda shine mai ƙarancin daraja. Binciken waɗannan alamomin guda biyu tare yana nuni da "nagarta" da fa'idar wannan samfurin a cikin abincin ɗan adam.

Tarihi mai lamba 2. GI - darajar kullun

Nifiga kamar haka, i, akwai tebur waɗanda ke nuna ƙididdigar dijital don samfuran, amma suna iya canzawa. Kuma ya dogara da tsarin dafa abinci, ko kuma - hanyar sarrafa samfuran. A lokacin zafi (bushewa, dafa abinci, soya) GI na wasu samfurori, alal misali, karas / beets, yana ƙaruwa sosai. GI raw karas =35Boiled =85, mashed dankalin turawa (daga kunshin) GI =83Boyayyen dankali =70. Latterarshen yana faruwa sakamakon lalata ƙwayar fiber daga zafin jiki da gushewarsa zuwa cikin sukari mai sauƙi.

Kammalawa: wasu abinci, idan kuna son rasa nauyi, zai fi kyau ku ci raw.

Lambar labari na 3. Fiber baya tasiri glycemic index

Wata camfin, kuma yana shafan ta sosai. Fine mai cin abinci iri-iri ne wanda aka shigar dashi cikin samfurin da ba'a narke ba kuma ya bashi tsari da fa'ida. Lessarancin fiber a abinci, ƙari shine GI. Musamman, buns / cheesecakes suna da GI =95, da burodi daga farin gari ГИ =50. Idan gari ya kasance cikakke / mara kitse (an kiyaye asalin hatsi), to irin wannan samfurin na iya samun GI kusan 35-40.

A cikin aiwatar da samfuran sarrafawa (tsabtatawa, hurawa, da sauransu), yawancin filayen abincin ba a adana su. Yana nuna cewa ƙaramar sarrafa samfuran, ƙaramin glycemic index ɗinsa, ƙasa da shi yana haɓaka matakin glucose jini.

Kammalawa: Neman bayani kan kayan (kayan soyayyen, gyada, da sauransu) kuma gwada zaɓar ƙarancin abincin da aka sarrafa.

Tarihi mai lamba 4. Hada carbohydrates tare da sunadarai da / ko fats suna rage GI su

Gaskiya ne, amma kawai a sashi, sanarwa. Sakamakon haɗin abinci mai amfani (sakamako na aiki tare), amsawar insulin na iya ƙaruwa. Musamman, haɗin gida-cuku-glucose na gida (zuma / jam, da sauransu) yana haɓaka insulin ta hanyar da ba za a iya yi daban ba.

Kammalawa: Fats da sunadarai suna da GI = 0, duk da haka, wasu haɗuwarsu da abinci mai haɓaka shine kawai "raunin kiba". Sabili da haka, wajibi ne don a san abin da samfurori za a iya haɗe da juna kuma waɗanne za su cinye dabam.

Don haka, tatsuniyoyin sun yi debun, ci gaba.

Glycemic index: yadda ake amfani dashi don asarar nauyi

Ga mutanen da suke da hannu sosai a cikin wasanni da kuma halartar motsa jiki ko kulake, yana da mahimmanci su koyi yadda ake amfani da ƙididdigar glycemic don amfanin su. Yanzu zamu koyi yadda ake yin shi.

Kudaden abinci mai gina jiki (sunadarai, fats, carbohydrates) ta jiki yayin jawo glandon ko darajojin motsa jiki ya dogara da matsayin girman kuzarin da tsawon darasi. Da zaran jikin “ya kakkarye” kuma tsananin horarwar ya karu, nan da nan amfani da carbohydrates yana karuwa sosai. A gefe guda, karuwa a cikin tsawon nauyin yana haifar da raguwa a cikin amfani da ƙarshen. Tsokoki, yayin aiwatar da aikinsu na zahiri, na iya amfani da kowane tushen abubuwan gina jiki. Kuma wannan, da farko, an ƙaddara ta matakin farko (na farko) wannan man. Idan aka samar da mai mai yawa a jiki, to ana amfani da mai sosai, idan akwai tarkataccen carbohydrates, to lallai suna metabolized ne don samar da makamashi.

Yana da mahimmanci dan wasa ya tsara yadda ya dace da abincin da yake samu a jiki kafin da kuma bayan horon, saboda matakin samarwarsa ya dogara dashi. Saboda haka, bi waɗannan nasihun:

• cinye ƙananan carbohydrates GI low / matsakaici kafin tsawaita motsa jiki
• idan yayin horo kuna jin cewa makamashi yana fara barin ku da kuzari a sifili, to sai kuyi amfani da carbohydrates mai sauri daidai a zauren (ruwa tare da zuma ko abin sha tare da glucose),
• kada ku dame tare da yin amfani da carbohydrates iri ɗaya tare da low / matsakaici GI (sha'ir, buckwheat, da dai sauransu), lura da yadda jiki yake amsa abinci ga babban samfuri.
• carbohydrates tare da babban GI zai taimaka nan da nan bayan horo don rufe taga carbohydrate kuma ku sake ajiyar makamashin ku,
• a lokacin 45-60 mintuna bayan aji, ya kamata ku bi ingantaccen abinci tare da carbohydrates GI / mediuman matsakaici,
• Bayan horarwa, ba mai yawa bane yawan abubuwan da ke amfani da carbohydrates wanda ke da mahimmanci, amma adadin su - 1 g / 0.5 kilogiram na nauyin jiki a hade tare da sunadarai.

A cikin samfurin hoto, tukwici suna kama da wannan.

Wannan duk kenan don dangantakar ma'aunin samfuran motsa jiki.

A ƙarshe, Ina ma so in ba da wasu shawarwari masu amfani kan yadda za a gina alaƙarku da kyau tare da ƙwayar carbohydrates don kada ɗayan ƙarshen ya kasance akan kuncin ku da kwatangwalo, amma kawai cika ayyukan makamashi da aka sanya musu.

Don haka, taƙaita duk waɗannan ayyukan ta hanyar dabarun, tuna babban abu, idan kuna son "outsmart" glycemic index, to:

• ba zaɓi ga sabo (maimakon dafaffen) kayan lambu da 'ya'yan itatuwa,
• zare cikin abinci yana rage GI gaba daya, kuma yana taimakawa ci gaba da abincin a cikin ciki, i.e. tsawanta hankali na satiety,
• sitaci da aka hana a lokacin zafi, saboda haka wuce haddi narkewa yana haifar da karuwa a cikin GI,
• sunadarai hade da carbohydrates rage GI,
• da matakin niƙa samfurin yana shafar GI, mafi ƙarancin guntin samfurin, mafi girman ƙididdigar (buckwheat kernel = 50 da sashe = 65),
• yayin da aka more abinci (ya fi tsayi) abinci ake tauna, da hankali ne ake samun carbohydrates,
• lokacin tattara dalalin abincinku, kula da yawancin samfuran “fasaha” na samfurori (GN, darajar abinci mai gina jiki, adadin kuzari, da sauransu), kuma ba kawai ma'anar glycemic index ba,
• acidara acid a abinci ya rage saurin shan inabinsa - saboda haka, GI na fruitsan fruitsan itacen mara kanana ya fi na san uwansu cikakke,
• GI yana tasiri da yawan narkewar samfurin a cikin narkewa, alal misali, nama ya narke. 4-5 sa'o'i da sukari yakan tashi a hankali
• samfurin mai kalori mai tsada (amma tare da karamin GI) na iya ba da gudummawa ga asarar nauyi, kuma samfurin low-kalori, akasin haka, na iya ƙara yawan kugu.

Don sauƙaƙe maka sauƙi don ƙirƙirar abincinka yadda ya dace, bari mu bincika samfuran da kake buƙatar ƙin karɓa, kuma wanne, akasin haka, ya kamata a biya hankalinka mafi kusa.Za'a iya rarraba samfuran ma'aunin Glycemic zuwa 3 bangarori (duba hoto).

Koyaushe tuna cewa wuraren kore da rawaya sun fi dacewa, saboda waɗannan samfuran ne waɗanda suka bambanta ...

A gaskiya, Ina da komai, ya rage a ɗauka kuma za ku iya ban kwana.

Bayanna

A yau mun fitar da irin wannan abu a matsayin ma'aunin ma'anar glycemic index. Na tabbata cewa yanzu zaku mai da hankali sosai ga abubuwan da ke amfani da carbohydrates, wanda, a biyun, zai yi tasiri sosai game da haɓaka siffofin da kuka haɗa.

Shi ke nan don sim, Zan tafi donut donut :).

PS. Biyo a cikin tarihi, bar alama a kan zuriyar a cikin hanyar sharhi, cire ɗauka!

PPS Shin aikin ya taimaka? Don haka barin hanyar haɗi zuwa gare ta a cikin matsayin hanyar sadarwar zamantakewar ku - ƙari 100 maki Karma, tabbas.

Tare da girmamawa da godiya, Protasov Dmitry.

Glycemic load

Amma ba duk abin da ke da sauƙi sosai tare da ma'anar glycemic. Don asarar nauyi, ana yin la'akari da wata alama - glycemic load (GN). Wannan darajar tana nuna wane abinci ne ke haifar da mafi girman karuwa a cikin matakan sukari. Ana lissafin ma'aunin GN ta hanyar dabara:

GN = (GI carbohydrates) / 100

A cikin tsarin da ke sama, ana la'akari da carbohydrates da ke cikin samfurin musamman a cikin grams.

Ga misali mai kyau. Tsarin glycemic na kankana shine raka'a 75, semolina - raka'a 65. 100 g na kankana ya ƙunshi 4.4 g na carbohydrates, semolina - 73.3 g.

GN kankana: (75 x 5.8) / 100 = 4.35

GN semolina: (65 x 73.3) / 100 = 47.64

Kammalawa: semolina, yana da ƙananan GI, yana ba jiki jiki sau goma fiye da kankana.

Amma game da GI, an tsara ma'aunin GN:

• low - har zuwa raka'a 10,
• matsakaici - 11-19 raka'a
• babba - fiye da raka'a 20.

An yi imani cewa GN yau da kullun kada ya wuce raka'a 100. Amma wannan shine matsakaicin darajar, kuma yana faruwa da ƙari ko lessasa da nau'in sifofin jikin mutum.

Alamar Glycemic na Cereals

A cikin abincin mutane masu yawan motsa jiki na yau da kullun, hatsi suna mamaye wuri mai mahimmanci. Kasancewa da yawan wadataccen carbohydrates wanda ke ba da jikin ɗan wasan da makamashi don haɓaka tsoka da horo, hatsi suna da ƙananan GI, wanda ke sa irin waɗannan samfuran da muhimmanci.

Ba duk hatsi ya shahara ba (alal misali, masara ta sha'ir), amma zaka iya samun saukin su, tare da sanin menene fa'idodin lafiyar da suke kawowa. Porridge don karin kumallo kwalliya ce ga 'yan wasa ba tare da kofi ba, amma tare da' ya'yan itace, zaku iya ƙara kwanan wata da mangoes, guna, har ma da inabi anan.

Ko da zama wani ɓangare na ingantaccen tsarin abinci, zaku iya samun damar cin abincin hatsi da safe. Cereals yana ɗauke da ɗan adadin mai. Carbohydrates sune polysaccharides waɗanda ke ba da jinkirin da haɓaka a cikin sukari na jini, wanda ke ba da ƙarfi na dogon lokaci.

Koyaya, bazaku iya kwashe ku ba tare da kowane nau'in kayan haɗi a cikin hatsi. Idan kun ƙara madara, to, kawai mai-mai, idan sukari - to ɗan ƙaramin abu. Lokacin da aka ƙara wasu samfuran, jigon GI na ƙarshe zai iya canzawa sosai, yana karkatar da mahimmancin ƙimar abubuwan da aka fada a cikin tebur.

Ga mutane da yawa, ƙin abinci mai daɗi da abubuwan da ke ci yana sa rayuwa ta kasance da wahala. Mutane ba za su iya shawo kan ƙauna don Sweets ta kowane hanya ba. A zamanin yau, haɓaka samfuran kayan kwalliya sun haɗu zuwa matsayi na art: confectioners sun zama mutane na kafofin watsa labaru, kuma samfuran suna nuna. Tabbas, barin nau'ikan nau'ikan samfurori na kayan kwalliya ba sauki bane, tare da barin kofi.

Kwatanta samfuran tare da tebur na dabi'un glycemic, a wasu lokuta zaku iya ba da ɗanɗano kaɗan da kofi .. An bayar da cewa samfurori suna daidai kuma an zaɓi su tare da mafi ƙarancin ma'anar glycemic. Sufficientasasshen ɓangaren samfuran suna da ƙananan GI da ingantaccen digestibility. Idan kun haɗu da abincin da kuka fi so tare da wasu waɗanda ke rage ƙididdigar, to za ku iya amintaccen amfani da Sweets.

A kowane hali, likitoci sun ba da shawarar shan abinci mai girma-GI da safe ko kuma kafin horo.

Yin amfani da irin wannan abincin bayan ƙoƙarin jiki zai haifar da sakamako akasin haka: saboda ɗaukar hanzari a hankali, za'a saki insulin kuma glucose zai canza zuwa hanzarin kitse. Tabbas, irin wannan sakamako daga nazarin glycemic indices na samfuran ba kyawawa bane.

Shin yana yiwuwa a canza GI?

Misalin glycemic index na samfurin ya canza, misali, a sakamakon sarrafa masana'antu:

• GI na dankalin turawa, “a uniform” - 65, gasa - 95, dankalin mashin nan take 83, kwakwalwan dankalin turawa - 83,
• GI burodin shinkafa - 83, farin farin shinkafa - 70, farin shinkafa - 60,
• GI na garin oatmeal porridge - 50, iri ɗaya, dafa abinci nan da nan - 66, cookies na oatmeal - 55.

A cikin dankali da hatsi, wannan saboda gaskiyar cewa ana hana sitaci da bambanci a lokacin sarrafa zafi. Sabili da haka, mafi kyawun samfurin yana dafa shi, mafi cutarwa shine.

Wannan yana nufin cewa samfuran da aka ƙaddamar da ƙarancin dafa abinci suna da koshin lafiya. Morearin da ke yankan samfurin, sama ƙimar ma'anar glycemic. Sabili da haka, jigon kwalliya da aka yi da oatmeal yana da koshin lafiya fiye da hatsi na gaggawa.

Wani abin da ke rage GI shine acid, wanda ke rage yawan rage yawan abinci. 'Ya'yan itãcen marmari marasa kyau suna da ƙananan GI da GN.

Yadda za a rage gi?

Akwai asirin da yawa waɗanda zasu taimaka rage ƙima na glycemic index na abinci da cimma asarar nauyi.

An samu wannan ta hanyar hanyoyin masu zuwa:

• Hada abinci mai gina jiki tare da carbohydrates. Sunadarai suna rage jinkirin shan ƙwayoyin carbohydrates, da inganta haɓakar sunadarai.
• Ana ƙara ɗan kitse a cikin kwano, wanda ke rage jinkirin karɓar carbohydrates.
• Chew abinci sosai.
• Abincin abinci mai narkewa tare da matsakaici GI ana cinye shi da kayan lambu (low GI). Gabaɗaya, tushen amfanin gona ya ƙunshi ƙarin sitaci sama da kayan lambu waɗanda ke girma sama da ƙasa.
• Shirya hatsi da gasa burodin hatsi duka.
• Fruitsa fruitsan itace da kayan marmari sun fi lafiya fiye da ruwan lemon domin suna ɗauke da fiber, kuma sun fi waɗanda aka dafa. Idan za ta yiwu, 'ya'yan itacen ba su gurɓatattu, tun da akwai wadatattun zarurukan abinci masu gina jiki a cikin kwasfa.
• An dafa abinci na porridge daidai: hatsi ba a dafa shi, amma an zuba shi da ruwan zãfi kuma an nannade shi awanni da yawa tare da tufafi masu ɗumi.
• Ba'a cinye ciye daban daga sunadarai ko abinci mai fiber. Amma kada ku ci confectionery da ƙarfin hali.

Alamar 'ya'yan itatuwa da kayan marmari

Tare da 'ya'yan itatuwa da kayan marmari, kowane abu mai sauƙi ne. Kayan lambu suna dauke da samfuran kyawawan halaye ga ɗan wasa, saboda sun ƙunshi ma'adanai da yawa, bitamin da sauran abubuwan abubuwan ganowa. Kayan lambu suna da fiber mai yawa, wanda ke ba da gudummawa ga narkewa mai aiki. Bugu da kari, kayan lambu kusan basu da kitsen da carbohydrates. A lokaci guda, cin kayan lambu na iya hana cin abinci abinci yadda ya kamata ba tare da samar da makamashi ga jiki ba, wanda hakan zai tilasta shi amfani da mai mai ƙyalƙyali.

Kayan lambu suna rage jimlar GI na abinci: idan kun cinye kayan lambu tare da abinci tare da GI mai yawa, ƙimar glucose a cikin jini zai zama a hankali yana ɗaukar lokaci mai tsawo.

'Ya'yan itãcen marmari kayan abinci ne mai mahimmanci na L-carnitine, wanda ke haɓaka ƙoshin mai mai. Duk da ra'ayin da aka yarda da shi gaba ɗaya, 'ya'yan itãcen marmari, mangoes ba su da irin wannan babban samfurin glycemic index na samfurori, kamar yadda ake gani, zamu iya cewa yana da ƙasa, kuma ana iya gano wannan ta hanyar magana game da kankana, ko cin inabi, manco, da dai sauransu.

Yawancin 'ya'yan itatuwa daban-daban sun ƙunshi fiber mai yawa, wanda aka sani da ƙananan GI. Idan, bayan motsa jiki, alal misali, ku ci banana ko mangoro, ɗiyan inabi zai iya ba da ɗanɗano na tushen carbohydrates don yin asarar kuzari.

Yawancin abin sha, a matsayin mai mulkin, suna da madaidaicin glycemic index, kamar yadda a cikin kofi. Wannan shi ne saboda gaskiyar cewa sukari yana nan a cikin narkar da tsari, a cikin kofi, kuma jiki yana ɗaukar shi da sauri, kamar kofi. Bugu da ƙari, abubuwan sha da yawa suna carbonated, wanda ke ƙara yawan sukari.

Amma akwai maki masu amfani acikin wannan.Misali, lokacin amfani da creatine, an nuna cewa yana da sinadarin carbohydrates masu sauki wadanda ke tabbatar da canzawar halitta zuwa ga furotin phosphate a cikin kwayoyin halittar tsoka. A wannan batun, ruwan 'ya'yan itace innabi yana da kyau, wanda ke da alamomi masu kyau don ƙirar halittar halitta.

Zai dace a lura cewa, alal misali, giyar ja tana da ƙananan GI, amma inganta narkewa. Dangane da waɗannan halaye, masana ilimin abinci sun ba da shawarar shan ɗan ƙaramin giya mai bushe, amma ba giya ba, tare da manyan abincin, don kada su san menene.

Man shafawa, biredi

Gaskiyar cewa sauyi da mai suna da ƙananan matakan GI yana da kyau kawai a kallon farko. Da yawa mai na rama wannan alamar.

Tabbas, yana da wuya a yi ba tare da mai ba, kamar kuma ba tare da kofi ba, kuna buƙatar kawai zaɓi man kayan lambu na halitta, alal misali, zaitun.

Kwayoyi suna da ƙananan ƙididdigar glycemic, kuma wannan, a matsayin mai mulkin, yana sa muyi tunanin cewa samfurin ingantaccen mai samar da furotin. Ba haka bane mai sauki. Kwayoyi suna dauke da mai mai yawa, kuma suna da wahalar narkewa ta hanyar narkewar abinci. A matsayin tushen abubuwan gina jiki na yau da kullun, kwayoyi basa iya bauta wa yawancin 'yan wasa.

Bayan maganin zafi, kwayoyi kusan ba su canza ma'aunin su ba, suna rage shi, amma ɗanɗano ya lalace. Sabili da haka, ana iya kallon kwayoyi a matsayin karamin kayan zaki da ƙari ba tare da rage cin abinci ba, kamar kofi.

Abubuwan da ake amfani da su dangane da alamun glycemic na abinci suna da wuyar bi. Ba duk mutane suna da isasshen lokaci da haƙuri game da wannan. Koyaya, don yin ra'ayin gabaɗaya game da kayan samfuran ba wahalar ba. A ƙarƙashin daidaitattun yanayi, don abincin yau da kullun kuna buƙatar zaɓar abincin da ke da ɗan ƙaramin lissafi. A lokacin ko kafin lokacin motsa jiki, abincin da ke da babban ma'aunin glycemic ya kamata a cinye shi.

1. Kayan lambu suna da ƙananan glycemic index. Bugu da ƙari, za su iya, lokacin ɗauka tare, rage GI na sauran abinci. Kayan lambu sune tushen ingantaccen fiber da bitamin, suna haɓaka ayyukan narkewar abinci. Idan ya zama dole don rage GI na jita-jita da aka cinye ko kuma abinci na gaba ɗaya, to, tare da jita-jita waɗanda ke ɗauke da babban GI, ana buƙatar ɗaukar abinci tare da fiber, musamman kayan lambu.
2. GI mafi girma yana da giya, abin sha mai cike da shaye shaye da wasu nau'ikan gari da kayan kwalliya, ƙididdiga cikakke koyaushe yana ba su haske.
3. Hakanan tanadin ya dogara da hanyar shiri. A lokacin jiyya zafi, carbohydrates da sunadarai sun rage ma'amala. Misali, bayanin ma'anar glycemic na mashed dankali ya ragu sosai fiye da dankalin da aka dafa. Mafi karancin GI na dankalin turawa, in an dafa shi da kayansa. Wannan saboda gaskiyar cewa samfurin yana da sitaci. Duk wani samfuri tare da sitaci (hatsi, hatsi ko taliya), yayin dafa abinci, ya ɓatar da ƙididdigar glycemic ɗin su sosai.
4. A cikin kullun, dole ne a rage yawan ma'aunin glycemic index na samfuran. Da maraice, jigon ya zama kaɗan. A lokacin bacci, jikin mutum kusan ba ya kashe makamashi, saboda haka wuce haddi na sukari jini babu makawa yana kaiwa ga ajiyar kitsen mai kitse.

Abincin glycemic index tebur

Sau da yawa, mutanen da ke fama da rashin abinci mai gina jiki bayan shekaru 30 suna fuskantar kamuwa da cuta mai nau'in 2 ko kuma yanayin ciwon suga. Irin wannan binciken ya wajabta wa mai haƙuri biyayya da tsarin abincin, wanda shine babban magani. Hakanan yana hana haɓakar wani nau'in ciwon sukari da ya shafi jini.

Abun kula da rage cin abinci yana dogara ne akan zaɓin abinci tare da ƙarancin glycemic index (GI). Amma yawancin marasa lafiya sun yi watsi da wannan doka, suna yarda cewa idan sun ci abinci tare da babban GI, to babu wani mummunan abu da zai faru. Wannan ba daidai bane

Za'a bayyana manufar glycemic index, mahimmancinsa a cikin ciwon sukari da kuma yanayin ciwon sukari a ƙasa, an nuna jerin samfuran samfurori da babban GI.

Shin ana buƙatar glucose?

Sauƙaƙar carbohydrates ba mai cutarwa koyaushe. Suna da amfani ga jiki bayan horarwa, tunda an kashe makamashi mai yawa, dole ne a sake cika kayan aikin. A wannan lokacin, sukari yana aiki azaman anti-catabolic, yana taimakawa wajen kiyaye ƙashin tsoka. Amma yayin motsa jiki, abincin da ke da babban GI ba zai kawo asarar nauyi ba kusa saboda suna hana kitsen mai.

Carbohydrates mai sauri - tushen samar da makamashi mai sauri:

• domin ɗalibai da schoolan makaranta yayin jarrabawa,
• a cikin yanayin sanyi
• a fagen.

Tushen adadin kuzari a cikin irin wannan yanayi na iya zama zuma, caramel, cakulan, 'ya'yan itatuwa masu zaki, kwayoyi, soda.Amma suna amfani da waɗannan samfuran galibi da safe, lokacin da jiki ya kasance mafi yawan aiki kuma yana sarrafa sarrafa duk makamashi.

Gabaɗaya, glucose wani mahimmin abu ne wanda yake wajibi ne ga lafiyar ɗan adam. Babban aikin abu shine tallafawa aikin jijiya, kwakwalwa. Ta yaya mahimmancin wannan sashin za a iya yin hukunci da shi game da yanayin marasa lafiya da ciwon sukari mellitus, wanda matakan sukari kwatsam. Mai haƙuri tare da hari ba ya tunani sosai, yana da rauni. Wannan ya faru ne sakamakon lalacewar insulin. Saboda haka, ba glucose ne mai cutarwa ba, amma wuce kima a cikin jini.

Wanene ke amfana daga karatun GI?

1. Kiba, nauyi.
2. Maganin cutar metabolic, lokacin da jiki ba ya jimre da aikin carbohydrates. Sannan akwai hadarin kamuwa da ciwon sukari na 2.
3. Ciwon sukari na 2, wanda acikinsa ake lalata suga.
4. Nasihu ga cututtukan zuciya.
5. Oncological cututtuka ko hali a gare su. Carbohydrates sune abubuwa da ƙwayoyin kansa suke ciyar da shi. Rage abincin GI mai girma - rigakafin cutar kansa.