Low glycemic index abinci (tebur)

Lyididdigar glycemic na samfurori (GI) alama ce ta alamarin abinci a cikin ƙaruwar hauhawar sukari jini. Ana amfani da manufar ma'anar glycemic index don samar da abinci don cututtukan cututtukan endocrine, tsarin narkewa, da kuma rasa nauyi.

• Abubuwan samfuri tare da ƙarancin glycemic index suna da alamar nunawa zuwa raka'a 50-55. Wannan rukunin ya ƙunshi kusan dukkanin kayan lambu da wasu 'ya'yan itatuwa a cikin nau'ikan albarkatun su, har ma da jita-jita masu girma a cikin furotin da mai.
• Matsakaicin matsakaici, daga raka'a 50 zuwa 65, wasu nau'ikan kayan lambu ne, 'ya'yan itatuwa da hatsi. Misali, ayaba, abarba, oatmeal, buckwheat, gyada, beets.
• Babban abinci na GI suna da tsarin awo na dijital sama da raka'a 70. Wannan rukunin ya haɗa da carbohydrates mai sauri: sukari, giya, samfuran gari daga farin farin gari, da sauransu.

Me yasa yana da mahimmanci a la'akari da samfuran GI

Bayan cin abinci, glucose wanda ke cikin abincin ya shiga cikin maƙarƙashiya kuma yana haɓaka sukari na jini (glycemia). A lokaci guda, sakamakon samfurori akan glycemia ya bambanta dangane da raunin carbohydrates zuwa sukari mai sauƙi.

Abubuwan carbohydrates masu sauri (ko kuma masu sauƙi, waɗanda suka ƙunshi ƙananan sugars - monosaccharides) suna da babban GI kuma cikin sauri suna haɓaka haɗarin sukari na jini zuwa matakan mafi girman yiwuwar (hyperglycemia). Kashin kansa, ya toshe asirin insulin don rage matakan sukari.

Bayan cinye carbohydrates mai sauri, yawan glucose a cikin jini yana da girma sosai, saboda haka ana fitar da adadin insulin, wanda ke saukar da matakin sukari zuwa ƙasa da keɓaɓɓen, yana haifar da hypoglycemia - karancin glucose a cikin jini. Wannan shi ne haɗarin abinci tare da ƙayyadadden glycemic index sama da 80, kamar yadda sukari mai narkewa, aiki mai narkewa mai yawa, da kuma adana glucose a cikin nau'ikan ɗakunan mai suna haifar da ciwon sukari na mellitus da kiba.

A wata hanya ta daban, mai jinkirin (hadaddun) carbohydrates suna aiki tare da polysaccharides masu rikitarwa a cikin abun da ke ciki, wanda, a matsayin mai mulkin, yana da ƙananan GI.

Bayan cin abinci kaɗan na GI, matakan glucose na jini suna tashi a hankali, ya danganta da saurin abubuwan da ƙwayoyin sukari masu rikitarwa ke rushewa cikin sauki. Don haka, jinkirin carbohydrates baya haifar da tsalle-tsalle a cikin glucose da insulin, yayin da mafi kyawun yanayin dukkanin tsarin jikin yana lura.

Wanene ya nuna ƙarancin abinci na GI

Amfani da samfurori tare da ƙarancin glycemic index, a matsayin tushen abincin, an nuna shi ga cututtuka na tsarin endocrine:

• lokacin da farji ya kasa toshe isasshen insulin don rage glucose bayan cin abinci mai sauki a jiki, irin na guda 2,
• tare da juriya na insulin (yanayin ciwon suga), lokacin da adadin insulin ya wuce kima, sakamakon abin da kwayar ta rasa hankalinsu ga kwayar,
• tare da cututtukan cututtukan cututtukan fata na jiki don rage kaya daga cututtukan fata da rage yiwuwar haɓakar ciwon sukari.

Tebur mai ƙarancin Girma

Yin amfani da jerin samfuran yana sa ya yiwu a hanzarta ƙirƙirar menu don ciwon sukari ko don asarar nauyi, yin la'akari da ƙididdigar glycemic da abun cikin kalori.

Kayayyakin da ke da ƙananan GI suna da fa'idodi da yawa, saboda suna da tasirin gaske a jiki kawai, wato:

• Taimaka wa mutum tsayayyen matakin glucose a cikin jini,
• kunna jiki yayi amfani da makamashi na tsawon lokaci na tsawon awanni 2-3 bayan cin abinci,
• containauke da ƙarin fiber, wanda ke da tasiri mai amfani akan narkewa da goyan baya microflora mai kyau a cikin hanji,
• kada ku ba da gudummawa ga riba mai nauyi, kamar yadda karuwa a cikin ɗakunan ajiya mai ke faruwa yayin matakan insulin hawan jini bayan cinye adadin carbohydrates masu sauƙi tare da babban glycemic index.

Glycemic index rage cin abinci

Abincin ƙididdigar glycemic shine kayan aiki mai tasiri don rasa nauyi, saboda abincin yana dogara da abinci tare da ƙarancin GI.

Cin abinci mai girma na GI zai iya taimaka maka samun nauyi da sauri. Babban matakan insulin suna haifar da glucose na jini don sake mamaye ƙwayoyin mai. Insulin kuma yana toshe damar jikin mutum na daukar makamashi daga shagunan mai.

Cin abinci tare da ƙarancin glycemic index na kwanaki 10 yana haifar da asarar nauyi ta hanyar kilogiram 2-3, wanda aka sauƙaƙe ta abubuwan da ke ƙasa:

• Rashin wadataccen carbohydrates a cikin abinci, sakamakon abin da ba ya karuwa a wadatar da wadatar da abinci na adipose,
• a cikin rashin wadataccen carbohydrates a cikin abinci, akwai raguwa a cikin edema da cire ruwa mai yawa daga jiki,
• Rage yunwar da ya haifar da sukarin jini na al'ada.

Ya kamata a gina abincin a kan ƙa'idar da ke gaba: manyan abinci uku da kayan ciye-ciye 1-2 a cikin 'ya'yan itatuwa ko kayan marmari. Haramun ne a ci abinci tare da nuna alama sama da 70 a farkon lokacin bayan fara abincin.

Bayan kai nauyin da ake so, zaku iya yalwata abincin ta hanyar ƙara abinci tare da mafi girma a cikin iyaka mai iyaka: 100-150 giram sau ɗaya a mako.

Abincin yana da fa'idodi da yawa, saboda yana ba da gudummawar rage nauyi ba kawai, har ma yana warkar da dukkanin kwayoyin, wato:

• na rayuwa hanzari,
• normalization na gastrointestinal fili,
• karfafa rigakafi saboda karancin sukari a cikin abincin, wanda yake rage karfin garkuwar jiki,
• raguwa a cikin yiwuwar cututtukan zuciya da hanta,
• rashin rashi na bitamin da ma'adanai saboda yawan kayan lambu da 'ya'yan itatuwa da yawa.

Tare da nau'in ciwon sukari na 2

Cikakken abinci mai gina jiki shine babban mahimmanci a cikin lura da ciwon sukari na 2. Cin abinci tare da ƙarancin GI baya haɓaka glycemia, wanda ke ba da damar magance rashin lafiyar insulin.

A cikin lura da cutar, ana amfani da abinci mai ƙarancin kalori 9 na tebur ko kuma ƙarancin abinci mai abinci tare da ƙananan abun ciki na carbohydrates mai rikitarwa. A wannan yanayin, duk da zaɓin abincin, yana da matukar mahimmanci a bar samfuran tare da babban glycemic index.

Abincin da ya dace don masu ciwon sukari ba zai iya tsayar da glucose na jini ba kawai a cikin iyakoki na al'ada, amma kuma rasa nauyi, wanda yawanci ke haɗuwa da ciwon sukari.

Yadda zaka rage gi

Tsarin bayanan glycemic na kayayyakin abinci, a mafi yawan lokuta, lamari ne na yau da kullun, amma akwai wasu hanyoyi waɗanda zasu iya rage aikin duka samfuran mutum da kuma haɗin abinci na samfurori daban-daban, wato:

• GI na kayan marmari ya kasance raka'a 20-30 koyaushe ƙasa da waɗanda aka kula da zafi.
• Don rage carbohydrates, dole ne a lokaci guda kuyi amfani da kitsen mai (cheeses, kwakwa, da sauransu) ko furotin (qwai, kifi, nama). Amma wannan dabarar ba ta aiki yayin cinye sukari da mai.
• Yawancin za a cinye fiber a abinci guda, ƙananan GI na adadin abinci.
• Ku ci kayan lambu da 'ya'yan itatuwa tare da bawo, tunda itace ne mafi kyawun tushen fiber.
• Don rage GI na shinkafa, kuna buƙatar tafasa hatsi shinkafa tare da ƙari da man kayan lambu (1 tablespoon a kowace lita na ruwa), sannan kuma zuriya da daskarewa. Man mai da daskarewa suna canza tsarin sitaci a cikin shinkafa, wanda ke haifar da raguwar cutar glycemia.
• Matsakaicin ma'aunin glycemic yana raguwa bayan tasa ta sanyaya.
• Yi amfani da hatsi gaba ɗaya maimakon yankakken hatsi, da sauransu.
• Karka tafasa hatsi da kayan marmari yayin dafa abinci.
• Ku ci kayan lambu da 'ya'yan itatuwa tare da bawo, tunda itace ne mafi kyawun tushen fiber.
• Sanya abinci tare da ruwan lemun tsami, tunda acid dan kadan yana rage yawan rushewar carbohydrates a cikin jita-jita.