Menene hadaddun carbohydrates - fahimtar glycemic index na abinci

Kula da ingantaccen nauyi a rayuwa gabaɗaya shine bukatun kowane mutum. Akwai bayanai da yawa kan yadda ake rasa nauyi ta hanyar abinci ko motsa jiki.

Amma yawancin mutane waɗanda suke so suyi kama da fuska cikakke irin waɗannan matsalolin: rashin iyawa don ƙuntatawa abubuwan abinci na dogon lokaci, ɓacin rai wanda ya haifar da rashin bitamin saboda abinci mai daidaitawa, da rashin aiki mai kyau daga asarar nauyi mai nauyi kwatsam. Abin da ke shiru-mãsu hikima waɗanda suke ba da shawara ga sabon girke-girke na rasa nauyi.

Don fahimtar gaske abin da ake buƙata don zaɓar abincin da ya dace, kuna buƙatar fahimtar Concepts kamar glycemic da insulin index, menene kuma menene ma'anar ta.

Menene ƙididdigar glycemic index na samfurori (GI), yadda za'ayi bincike da ƙididdige shi

Kowa ya san rabon abinci ta hanyar asali da dabbobi. Hakanan wataƙila kun ji game da mahimmancin samfuran furotin da haɗarin carbohydrates, musamman ga masu ciwon sukari. Amma shin duk abin yana da sauƙi a cikin wannan nau'in?

Don kyakkyawar fahimta game da tasirin abinci mai gina jiki, kawai kuna buƙatar koyon yadda ake tantance ma'anar abinci. Koda ƙididdigar 'ya'yan itacen ya bambanta da girma, ya danganta da nau'ikan su, duk da gaskiyar cewa ana amfani da su a yawancin abubuwan cin abinci. Dangane da sake dubawa, kayan kiwo da nama suna halayya musamman kwalliya, ƙimar abinci mai mahimmanci wanda ya dogara, musamman, akan hanyar shirya su.

Kundin bayanan yana nuna yawan adadin samfuran carbohydrate wanda ke dauke da jikin mutum da kuma karuwa cikin sukari na jini, a wasu kalmomin, yawan glucose da aka kirkira yayin narkewar abinci. Abin da ake nufi a aikace - samfurori masu yawa suna cike da manyan adadin sukari masu sauƙi, bi da bi, suna ba da makamashinsu ga jiki da sauri. Samfura tare da ƙarancin ƙididdiga, akasin haka, a hankali kuma a ko'ina.

Ana iya tantance ma'anar ta hanyar dabara don yin lissafin GI tare da daidaita adadin tsarkakakken carbohydrate:

GI = Yankin farida na nazarin carbohydrate / Yankin sashin alwati mai sukari x 100

Don sauƙi na amfani, ƙididdigar lissafin ya ƙunshi raka'a 100, inda 0 shine rashin carbohydrates, kuma 100 shine glucose mai tsabta. Indexididdigar ƙwayar cuta ta glycemic ba ta da wata alaƙa da abun da ke cikin kalori ko jin cikakken cika, kuma shi ma ba koyaushe bane. Abubuwan da suka shafi girman sa sun haɗa da:

• hanyar sarrafa abinci
• sa da nau'in
• nau'in sarrafawa
• girke-girke.

A matsayin ra'ayi na gama gari, Dokta David Jenkinson, farfesa a kwalejin Kanada a 1981 ya gabatar da glycemic index na abinci. Dalilin lissafinsa shine a tantance abincin da yafi dacewa da mutanen da suke dauke da cutar siga. Shekaru 15 na gwaji ya haifar da ƙirƙirar sabon rarrabuwa bisa ga GI mai ƙididdigewa, wanda a cikin sa ya canza yanayin ƙirar abinci.

Garancin Abinci na Glycemic Index

Wannan rukuni ya fi dacewa don asarar nauyi da masu ciwon sukari, saboda gaskiyar cewa sannu a hankali yana ba da amfani mai mahimmanci ga jiki. Don haka, alal misali, 'ya'yan itace tushen tushen lafiya ne - abinci tare da ƙaramin adadi, wanda yake iya ƙona kitse godiya ga L-carnitine, yana da darajar abinci mai girma. Koyaya, jigon 'ya'yan itacen bashi da girma kamar yadda yake alama. Wadanne abinci ne ke dauke da carbohydrates tare da ƙarancin ƙananan abubuwa kuma masu ƙarancin jigo a cikin teburin da ke ƙasa.

Yana da kyau a tuna cewa mai nuna alamar tambaya a cikin wata hanya ba ta da alaƙa da abun da ke cikin kalori kuma bai kamata a manta da shi ba yayin tattara menu na mako.

Cikakken tebur - jerin abubuwan carbohydrates da jerin abinci mai ƙayyadaddun bayanai

Kamar yadda kake gani, nama, kifi, kaji da ƙwai ba su cikin teburin, tunda a zahiri basu da carbohydrates. A zahiri, waɗannan samfurori ne da ƙididdigar baƙi.

Dangane da haka, don asarar nauyi, mafi kyawun mafita shine a haɗar da abinci mai gina jiki da abinci tare da ƙarami da ƙasa. Anyi amfani da wannan hanyar cikin ingantattun abubuwan gina jiki, an tabbatar da ingancinsa da rashin lahani, wanda aka tabbatar da ingantattun abubuwan dubawa.

Yaya za a rage ƙididdigar glycemic na samfuran kuma yana yiwuwa? Akwai hanyoyi da yawa don rage GI:

• Ya kamata ya kasance yana da fiber mai yawa a abinci, sannan jimlar sa GI zai zama ƙasa,
• kula da hanyar dafa abinci, alal misali, dankalin masara da aka mashed suna da idex sama da dankali da aka dafa,
• Wata hanyar ita ce ta haɗaka sunadarai tare da carbohydrates, saboda ƙarshen yana ƙara ɗaukar tsohuwar.

Amma ga samfuran da ke da alamomin mara kyau, sun haɗa da yawancin kayan lambu, musamman kore.

Matsakaicin gi

Don kiyaye abinci mai kyau, ya kamata ka kula da kyau sosai matsakaiciyar tebur:

Manyan samfuran Manyan Glycemic Index

Akwai manyan hanyoyi guda uku don ciyar da makamashin da jiki ya karba daga carbohydrates: ƙirƙirar ajiyar wuri don gaba, dawo da glycogen a cikin ƙwayar tsoka, da amfani da shi a yanzu.

Tare da yawan wuce haddi na glucose a cikin jini, tsarin dabi'a na samarda insulin ya karye ne saboda kumburin hanji. Sakamakon haka, metabolism yana canzawa sosai a cikin jagorar fifiko tattarawa, maimakon murmurewa.

Yana da carbohydrates tare da babban ma'aunin magana wanda yawancin zai juya zuwa cikin glucose, kuma lokacin da jiki baya da ƙima na buƙatar sake ƙarfin makamashi, ana aika shi don kiyayewa a cikin kitsen mai.

Amma shin samfura suna da haɓaka babban lambobi masu cutarwa a cikin kansu? A zahiri, a'a. Lissafin su yana da haɗari ne kawai tare da wuce kima, mara kulawa da amfani mara amfani a matakin al'ada. Bayan motsa jiki mai wahala, aiki na jiki, ayyukan waje, ya cancanci komawa zuwa abincin wannan rukuni, don ingantaccen ƙarfi da saurin rundunar. Wanne abinci ke dauke da mafi yawan glucose, kuma ana iya ganin wannan a tebur.

Manyan samfuran Manyan:

Glycemic da insulin index

Amma magani na zamani, gami da tsarin rage cin abinci, bai tsaya a binciken GI ba. Sakamakon haka, sun sami damar tantance matakin glucose da ke shiga cikin jini, da lokacin da ake buƙatar sakin ta saboda insulin.

Kari akan haka, sun nuna cewa GI da AI dan kadan sun banbanta (mai saurin daidaitawa shine 0.75). Ya juya cewa ba tare da abinci na carbohydrate ko tare da ƙananan abun ciki ba, yayin narkewa, yana iya haifar da amsa insulin. Wannan ya gabatar da sababbin canje-canje ga sananniyar hanyar.

Janet Brand-Millet, farfesa ce daga Ostiraliya ta gabatar da “Insulin Index” (AI), a matsayin ajali, a matsayin halayen kayan abinci dangane da tasirin tasirin insulin cikin jini. Wannan hanyar ta sami damar yin hango ko hasashen adadin allurar insulin, da kuma kirkiran jerin abubuwan da samfuran suke da mafi girman daukakakken abin da ke karfafa samar da insulin.

Duk da wannan, nauyin glycemic na samfurori shine babban dalilin samar da ingantaccen abinci. Saboda haka, buƙatar tantance ma'anar kafin a ci gaba da samar da abinci don masu ciwon sukari ba makawa.

Yadda ake amfani da GI don kamuwa da cutar sankara da kuma asarar nauyi

Dangane da ƙididdigar glycemic na samfuran, cikakken tebur ga masu ciwon sukari zai zama mafi mahimmanci taimako don magance matsalolin su. Tun da kundin samfuran samfuran, nauyin glycemic da abun da ke cikin kalori ba su da wata alaƙar kai tsaye, ya isa ya tattara jerin abubuwan da aka halatta kuma an haramta su bisa ga buƙatu da fifiko, rarrabe su a haruffa, don ƙarin haske. Na dabam, zaɓi nama da dama da abinci mai kiba mai ƙoshin mai, sannan kuma kar ku manta da bincika kowace safiya. A kwana a tashi, al'ada ta ci gaba kuma abubuwan dandano za su canza, kuma buƙatar kula da kai sosai za ta shuɗe.

Ofaya daga cikin hanyoyi na zamani na daidaitawar abinci yayin yin la'akari da ƙimar abinci mai mahimmanci shine hanyar Montignac, wanda ya haɗa da dokoki da yawa. A ra'ayinsa, ya zama dole a zabi wadanda ke dauke da kananan bayanai daga samfuran dake dauke da sinadarin carbohydrate. Daga lipid-dauke da - dangane da kaddarorin maɓallin ƙwayoyin jikinsu. Game da sunadarai, asalinsu (shuka ko dabba) yana da mahimmanci a nan.

Tebur Montignac. Cutar sukari glycemic index / don asarar nauyi

Ba za a iya kiran wannan hanyar da panacea ba, amma ta tabbatar amintacce ne azaman madadin yanayin ingantaccen yanayin hangen nesa na samar da abinci. Kuma ba wai kawai a cikin yaki da kiba ba, har ma a matsayin hanyar abinci don kiyaye lafiya, mahimmanci da tsawon rai.

Menene ma'anar bayanan glycemic?

Wani sashi da ke nuna yadda jikinka zai faskara carbohydrates da aka cinye a cikin glucose da sauri shine ake kira glycemic index.

Abubuwan abinci guda biyu tare da adadin adadin carbohydrates na iya samun abubuwan glycemic indices daban-daban.

Darajan GI na 100 ya dace da glucose. Lessarancin GI, ƙarancin abinci yana haɓaka sukari jini:

• Garancin GI: 55 ko lessasa da
• matsakaici GI: a cikin kewayon 56-69,
• babban GI: sama da 70.

Wasu abinci na iya haɓaka glucose na jini saboda yana ƙaruwa da sauri. Wannan shi ne saboda gaskiyar cewa carbohydrates mai sauri kamar su sukari mai ladabi da farin gurasa ana samun sauƙin sarrafawa cikin jiki zuwa glucose fiye da carbohydrates a hankali mai narkewa a cikin hatsi da kayan lambu.

Indexididdigar ƙwayar ƙwayar cuta ta sa ya yiwu a rarrabe mai sauri, carbohydrates mara kyau daga carbohydrates hadaddun abubuwa masu jinkirin aiki. Ana iya amfani da wannan manuniya don daidaita ƙididdigar carbohydrates a cikin abincin, wanda zai taimaka ci gaba da sukarin jini a matakin da yake tabbata.

'Ya'yan itãcen marmari da berries

Duk da daɗin yawancin 'ya'yan itatuwa da yawa, kusan dukkansu suna ɗauke da ƙwayoyin carbohydrates masu rikitarwa. Wannan shi ne saboda acid, wanda ba a jin shi a cikin berries saboda fructose da adadi mai yawa na fiber.

Kayan lambu suna da wadatar zare, wanda ke rikitar da sinadarin carbohydrates.

Dokar zabar kayan lambu tare da ƙarancin ma'aunin abinci - kar a daɗaɗa mai daɗi ba sitaci ba.

Muhimmi: GI na kayan lambu da sauran abinci na iya canzawa da yawa bayan dafa abinci, duba tebur tare da abincin da aka sarrafa a ƙasa.

Cereals, kwayoyi da kuma Legumes na takin

Tare da abubuwan sha, komai yana da sauki, idan ba a ƙara sukari ba - zaku iya!

Abubuwan da aka sarrafa

GI da asarar nauyi

Ana iya amfani da ma'anar glycemic don sarrafa abinci, wanda ke taimaka wajan rasa ƙarin fam.

1. Lokacin da kuke cinye abinci tare da babban GI, yawan sukari a cikin jini yana ƙaruwa sosai, yana haifar da motsa jiki don sakin insulin a cikin jini.
2. Insulin yana taimakawa glucose shiga cikin sel, ta haka ne ya haifar da da mai kitse.
3. Adadin insulin mai yawa yana haifar da raguwa sosai a cikin glucose jini, wanda ke tsokanar ƙarfin jijiya.
4. Tunda wannan tsalle ya faru tsakanin sa'a ɗaya, sa'a daya daga baya, bayan kun ci abinci tare da babban GI, za ku sake jin yunwa.
5. Don haka, yawan adadin kuzari yana ƙaruwa yayin rana.

• Yawan adadin kuzari, abubuwan bitamin da ma'adinai a cikin abinci ma yana da mahimmanci don aiki na yau da kullun na jiki.
• Pizza da oatmeal suna da kusan GI iri ɗaya, amma oatmeal ya fi dacewa dangane da ƙimar ilimin halitta
• Yawan bautar yana da mahimmanci.
• Yawancin abin da kuke amfani da carbohydrates, to za su shafan sukarin jini.

Don asarar nauyi dangane da GI kuna buƙatar:

1. kara duka hatsi, Legumes na takin, 'ya'yan itãcen marmari, kwayoyi, kayan lambu mara tsayayye tare da ƙarancin GI,
2. rage abinci tare da babban GI - dankali, farin burodi, shinkafa,
3. rage girman amfani da abinci mai daɗi - kayan da aka dafa, kayan lefe da abin sha. Karka taɓa cinye su dabam, haɗa tare da abinci tare da ƙarancin GI don rage adadi na ƙarshe.

Duk wani abincin da aka samu a zahiri yana ƙunshe da abinci mai narkewar carbohydrates da furotin. Haka kuma, ba ya dogara da maƙasudin ba: rasa nauyi ko samun taro. Wannan ya faru ne sakamakon cutarwar sukari mai tsafta ga jiki.

Tebur Gilashin Kayan abinci

Hanyoyi masu sauri

Kayan lambu

'Ya'yan itãcen marmari da berries

Cereals da kayan abinci na gari

Kayayyakin madara

Kifi da abincin teku

Kayan abinci

Kayan, Kayan, Da Sauyi

Abin sha

Sauran

Tebur Abin Nunin Abinci na Glycemic.

Idan kuna son labarin, raba shi tare da abokanka!

Manufar samfuran GI

Gimar GI tana nuna ƙimar glucose mai narkewa a cikin jiki da ɗaukar abincinta. Don haka, mafi girma alamar, da sauri abincin yana ba da makamashi ga jiki. Duk da yake carbohydrates tare da ƙananan glycemic index, ana kiran su da kyau carbohydrates, suna sha a hankali, ƙarfafa mutum kuma suna ba da ji daɗin satiety na dogon lokaci.

Idan mutum ya ci abinci tare da babban ma'aunin abinci a kowane abinci, to, a cikin lokaci wannan zai haifar da rikicewar metabolism, sukarin jini na yau da kullun da samuwar ƙwayoyin mai.

Lokacin da wannan gazawar ta faru, mutum yakan fara jin yunwar, har ma da cin isasshen abinci. Glucose ɗin da jiki ya karɓa ba zai iya kasancewa cikin jiki yadda yakamata ba kuma ana ajiye shi a kyawawan abubuwa.

An rarraba GI zuwa kashi uku, sune:

• 0 - 50 LATSA - low,
• 50 - 69 LATSA - matsakaici,
• Raka'a 70 kuma sama - babba.

Indexarancin glycemic index na carbohydrates yana cikin duk nau'ikan samfuran, wanda za'a bayyana a ƙasa.

Kayan lambu tare da "Carbohydrates na Dama"

Idan ka yanke shawarar cin abinci daidai, to ya kamata a ba da ganyayyaki musamman, tunda ya kamata su kasance har zuwa rabin abincin yau da kullun. Daga cikin jerin kayan lambu tare da ƙarancin GI, zaku iya dafa jita-jita iri-iri - saladi, jita-jita na gefe da casseroles.

Zai fi dacewa sanin kayan lambu "banda", wanda a lokacin jiyya zafi yake ƙara nuna alamarsa - wannan karas ne. Abubuwan da aka sanya su a cikin wadataccen tsari za su kasance raka'a 35, amma a cikin raka'a 85. Haka kuma akwai muhimmin doka ga duk nau'ikan kayan lambu da 'ya'yan itatuwa - idan an kawo su jihar ta dankalin masara, ma'anar za ta haɓaka, kodayake ba muhimmanci ba.

An ba shi izinin cin ruwan tumatir tare da ɓangaren litattafan almara, wanda ke da ƙananan GI. An ba shi izinin bambanta ɗanɗano da jita-jita tare da ganye - faski, dill, basil da sauransu, saboda GI ba ya wuce raka'a 15.

Kayan kayan lambu na GI:

1. kwai
2. kore da busassun Peas,
3. kowane nau'in kabeji - broccoli, farin kabeji, fari, ja,
4. albasa
5. M da barkono mai zaki
6. tumatir
7. kokwamba
8. squash
9. radish
10. tafarnuwa.

Za'a iya cin namomin kaza kowane iri, alamomin su basu wuce 40 NA BIYU.

Madara da kayayyakin kiwo

Abincin madara da madara-madara yakamata su kasance cikin tsarin yau da kullun. Ana buƙatar wannan don aiki na al'ada na ƙwayar gastrointestinal, yawan ƙwayoyin cuta masu amfani. Hakanan, gilashin samfurin madara mai fermented na iya gamsar da rabin tsarin yau da kullun na alli.

Goat madara an dauki mafi fa'ida fiye da madara saniya. Abubuwa biyu na irin wannan madara suna da ƙananan GI. Ya kamata a ɗauka a hankali cewa abin shan akuya ya kamata a tafasa kafin amfani. Idan bayan cin abinci na ciki yana jin rashin nutsuwa, to yana da kyau sauya sheka zuwa amfani da kayan kiwo, misali, Ayran ko Tan.

Sour-madara kayayyakin suna samun nutsuwa ta jiki, yayin da har yanzu suna da ƙarancin kalori. Saboda haka, yana da kyau cewa abinci na ƙarshe ya ƙunshi samfurin madara mai shayarwa.

Garancin kiba na GI da samfuran madara mai tsami:

• madara da kowane nau'i - saniya da akuya, skim da soya,
• Cuku gida
• taro,
• kefir
• fermented gasa madara,
• yogurt
• magani
• tofu cuku.

Daga cuku gida don karin kumallo ko abun ciye-ciye zaku iya shirya kwanon rufi - souffle cuku gida.

Garancin GI

Ya kamata a kusantar da zaɓin hatsi a hankali, saboda mutane da yawa suna da ƙaruwa. Zai fi kyau a dafa su a ruwa kuma ba tare da ƙara man shanu ba. GI na man shanu - raka'a 65, yayin da yake cike da adadin kuzari.

Wani madadin na iya zama mai kayan lambu, zai fi dacewa da man zaitun. Tana da yawancin bitamin da ma'adinai da yawa.

Haka kuma akwai wata doka - mai kauri da hatsi, ƙananan ƙoshin glycemic index. Don haka ya kamata a watsar da abinci na gefe.

Cikakken hatsi na carbohydrate:

Farar shinkafa da masara na masara suna da babban GI, don haka ya kamata ka rabu da su. Kodayake shinkafar masara a cikin nau'in ciwon sukari na 2 koda likitoci suna bada shawarar, duk da mahimmancin darajar. Wannan shi ne saboda babban abun ciki na bitamin.

Duk nau'in kwayoyi suna da ƙananan GI, amma suna cikin adadin kuzari sosai. Ku ci kwayoyi rabin sa'a kafin cin abinci. Wannan zai taimaka rage ƙimar babban aikin. An yi bayanin wannan gaskiyar ne kawai - kwayoyi suna dauke da cholecystokinin, wanda ke tura kwakwalwa izini don daidaita jikin.

Kwayoyi sune rabin abubuwan da ke cikin furotin, wanda mafi kyawun jiki ya mamaye shi har ma da naman kaji. Hakanan suna da arziki a cikin amino acid da bitamin. Don kada wannan samfurin ya rasa ƙimar abinci mai gina jiki, ya kamata a ci ƙwayayen a ɗanye, ba tare da soya ba.

Zai fi kyau a zaɓi kwayoyi da ba a bayyana ba, tun lokacin da aka fallasa su ga hasken rana kai tsaye, samfurin na iya canza ɗanɗano.

Low GI Kwayoyi:

Adadin yau da kullun kada ya wuce gram 50.

Nama, offal da kifi

Nama da kifi sune asalin tushen furotin. Kifi yana da wadataccen abinci a cikin phosphorus, don haka kasancewarsa a cikin abincin zai iya zuwa sau uku zuwa sau hudu a mako. Zabi nama da kifi ya zama mai kauri, cire fata da ragowar mai.

Ba da shawarar dafa abinci na farko a kan nama ba da shawarar ba. Zabi mai yuwuwa shine gari na biyu. Wato, bayan an tafasa nama na farko, ruwan ya hade, dukkan rigakafi da magungunan kashe qwari da ke cikin naman suna tafiya da shi. An sake zuba naman da ruwa kuma an shirya shirye-shiryen farko a kai.

Domin kifin da abinci na abinci ba su da sinadarai, ya kamata a dafa su, a matse su a cikin tanda.

Meatarancin nama na GI da kifi:

1. kaza
2. turkey
3. quail
4. naman sa
5. naman sa hanta da harshe,
6. hanta kaza
7. perch
8. Pike
9. hake
10. Pollock

Tsarin yau da kullun na samfurin nama ya kai 200 grams.

Duk wani abincin da yake ci yana da ƙasa. Don haka glycemic index na turkey zai kasance raka'a 30 ne kawai.

Kayan lambu

Akwai nau'ikan mai na kayan lambu iri-iri. Ba tare da irin wannan samfurin ba, ba shi yiwuwa a hango shiri na darussan na biyu. GI na mai yana da sifiri, amma abubuwan da ke cikin caloric sun yi yawa sosai.

Zai fi kyau zaɓar mai na zaitun, jagora ne cikin abubuwan da ke da mahimmanci. Ka'idar yau da kullun ga mutum mai lafiya zai kasance tablespoons biyu.

Man zaitun ya ƙunshi adadin acid na monounsaturated. Suna ba ku damar rage matakin "mummunan" cholesterol, ku tsabtace jini daga ƙwanƙwasa jini, sannan kuma inganta yanayin fatar.

Bidiyo a cikin wannan labarin yayi magana game da abincin glycemic index.

Sugar, babban GI da cuta na rayuwa

Dole ne a fahimci cewa kowane sa'a da rabi mutane suna cinye wani abu mai daɗi (shayi tare da sukari, bun, kukis, alewa, 'ya'yan itace, da dai sauransu), to, matakin glucose a cikin jini yana ci gaba da kasancewa koyaushe. Saboda wannan, jikin ya fara samar da karancin insulin - a sakamakon haka, sai metabolism din ya karye. Daga qarshe, wannan na iya haifar da ci gaban ciwon sukari.

A zahiri, amfani na yau da kullun na samfuran carbohydrate tare da babban glycemic index ba shi da kyau yana shafar matakin gaba ɗaya na sukari a cikin jini kuma yana rushe hanyoyin rayuwa a cikin jikin mutum - ciki har da tsarin samar da kwayoyin cututtukan abinci na hormone. Sakamakon haka, mutum yana da kullun jin yunwar kuma ana haifar da samar da mai mai yawa a wuraren matsala.

Babban Hadarin Glycemic Index

Daidaitaccen magana, ba samfuran kansu ba tare da babban glycemic index (farin shinkafa, burodi da sauran carbohydrates mai sauri) waɗanda suke cutarwa, amma yawan amfani da su a lokacin da ba daidai ba yana da lahani. Misali, nan da nan bayan horo na zahiri, ƙwayoyin narkewa mai narkewa zasu amfana da jiki, kamar yadda ƙarfin su zai samar da motsawa kai tsaye don haɓaka tsoka da dawowa. Wannan ka'idodin ya dogara da aikin masu ba da nauyi.

Koyaya, idan kun cinye irin wannan carbohydrates a cikin yanayin rayuwa mara aiki tare da kullun (alal misali, mashaya cakulan a gaban TV ko abincin dare tare da guga na ice cream da cocin mai zaki), jiki zai canza zuwa da sauri zuwa yanayin adana yawan kuzari a jikin mai. Bugu da kari, za a samar da abin dogaro a jikin kayan lekera gaba daya da kuma kan sukari musamman.

Yaya za a tantance ainihin GI na samfurin?

A ƙarshen wannan labarin za ku sami cikakken tebur na abinci tare da babban, matsakaici da ƙananan glycemic index. Koyaya, yana da mahimmanci a fahimci cewa ainihin adadin GI (da ƙimar kuzarin carbohydrates daga abinci) koyaushe ya dogara da hanyar shiri, girman rabo, haɗuwa tare da wasu samfurori, har ma da yawan zafin jiki na abincin da aka ƙone.

Misali, misalin glycemic index na shinkafa ya sha bamban da na nau'ikansa na kai tsaye (fararen shinkafa yana da GI na raka'a 90, shinkafa a fili shine kusan raka'a 70, kuma shinkafa launin ruwan kasa raka'a 50 ce), kuma daga kasancewar babu kayan lambu, nama da mai a cikin kwano na karshe. A ƙarshe, GI shine ɗayan sigogi waɗanda ke nuna amfanin "amfanin" samfurin. FitSeven yayi magana game da halaye na abinci masu kyau da lafiya.

Fuskokin Glycemic: Tables

Da ke ƙasa akwai tebur na kyawawan abinci ɗari da aka tsara ta hanyar ma'aunin glycemic. Kamar yadda FitSeven ya ambata a sama, ainihin lambobin GI na wani samfurin (kuma, musamman, farantin da aka gama) na iya bambanta sosai da bayanan da aka lissafa - yana da matukar muhimmanci a fahimci cewa lambobin tebur suna da wadatar.

A takaice dai, babbar dokar lafiyayyen abinci ba ita ce raba carbohydrates a cikin 'mara kyau' 'da' 'mai kyau' (wato abinci tare da ƙayyadaddun glycemic index), amma don fahimtar yadda samfurin musamman yake shafar haɓakar ku. Duk da wannan, don asarar nauyi da asarar nauyi a cikin mafi yawan lokuta, ya kamata ku guje wa sukari (tunda matsalarsa ba kawai a cikin adadin kuzari ba) da sauran carbohydrates mai sauri tare da babban GI.

Kayan Glycemic Index

Fuskokin Glycemic: taƙaitawa

• Lyididdigar glycemic alama ce ta abinci mai ɗauke da ƙwayar carbohydrate, wanda a ƙarshe yana nufin tasirin abinci na musamman hawan jini.
• Kulawa da glycemic index na abinci wajibi ne akan duka masu ciwon sukariKoyaya, zai kasance da amfani ga mutanen da suka yi riko da su rage cin abinci mara nauyi da asarar nauyi.
• Babban glycemic index abinci da farko sun hada da kafofin carbohydrates mai sauri (sukari, kayan marmari, zuma da sauransu).
• Garancin Glycemic Index Foods - Maɓuɓɓuka jinkirin carbohydrates da zare (hatsi, kayan lambu).

1. Montintyak Glycemic Index Tables, mahaɗi
2. Alamar Glycemic da kuma ciwon sukari, tushen
3. Fitar Glycemic Index, tushen
4. Sabuwar juyin juya halin glucose: Shin jagora mai iko ga glycemic index shine madaidaiciyar abincin da aka dace don lafiyar lafiyar rayuwa?, Tushen
5. Kwatanta Lowarancin Girma na Glycemic Index da Manyan Tsarin Glycemic Index a cikin Sakamakon Zuwa ga Satiety: Wani Makaho, Makaho, Nazari Tsakanin Rukayya a cikin Human Adam, asalin

Carbohydrates tare da low glycemic index: yin amfani da mai nuna alama don cin abinci, "lafiya" da kuma "cutarwa" carbohydrates

Lokacin tattara abinci don maganin ciwon sukari, yin lissafin ƙididdigar glycemic da nauyin bai isa ba. Hakanan wajibi ne don la'akari da kasancewa a cikin abincin furotin, fats, bitamin da ma'adanai. Carbohydrates ya kamata ya zama muhimmin sashi na abincin, in ba haka ba haɗarin duka hypo- da hyperglycemia yana da yawa.

Koyaya, zaɓi yakamata a bawa samfuran tare da ƙididdigar glycemic na har zuwa 60-70, kuma mafi kyau, ƙasa. Kuma yayin dafa abinci, ya zama dole don guje wa soya a cikin mai ko mai dabba, ƙara miya mai da aka dogara da mayonnaise.

Kwanan nan, kayan abinci masu ƙarancin carb sun zama sananne.

Wataƙila suna ba da gudummawa ga asarar nauyi, amma a gefe guda, karancin carbohydrates na iya haifar da irin waɗannan alamun mara amfani:

• rauni
• nutsuwa
• rashin kulawa
• jihar tawayar
• rushewa.

Musamman kayan abinci masu ƙarancin carb suna da haɗari ga masu ciwon sukari. Sabili da haka, ya kamata ku bi dokar "ma'anar zinare." Wajibi ne a cinye carbohydrates, amma dole ne su kasance "masu lafiya", wato, a hankali a hankali.

Ana samun cakudaddun carbohydrates tare da ƙarancin glycemic index a cikin waɗannan samfuran:

• wake
• duk hatsi na hatsi
• wasu kayan lambu.

Abincin da aka yi daga waɗannan abincin ya kamata ya samar da kashi ɗaya cikin uku na abincin. Wannan na samar da sakin jiki mai sannu-sannu, yana da tasirin gaske akan tsarin narkewar abinci, kuma baya haifar da sauyi mai kaifi a matakin glucose a cikin jini.

Ragowar abincin ya hada da abinci tare da karancin adadin ko cikakkiyar rashi na carbohydrates, waɗannan sune:

• madara da kayayyakin kiwo,
• 'Ya'yan itãcen marmari (' ya'yan itatuwa Citrus, apples kore) da kayan lambu,
• nama mai laushi
• Kifi mai-kitse da abincin teku,
• qwai
• namomin kaza.

Za'a iya rage adadin man glycemic na samfurin kuma a kara su. Misali, ya kamata ku ci karin kayan lambu da 'ya'yan itatuwa masu tsini, ku guji maganin zafinsu. Kuma idan kun dafa su, shi ne mafi alh inri a unpeeled form. Hakanan, ba kwa buƙatar datti abinci. Za'a iya samun raguwa cikin GI ta hanyar ƙara vinegar da marinades dangane da shi.

Abincin abinci tare da ƙarancin glycemic index: abincin yau da kullun, menu na samfurin, ƙa'idodi na yau da kullun

Abincin yau da kullun ya kamata ya haɗa da abinci tare da ƙarancin matsakaici da matsakaici na glycemic index, sunadarai da mai. A low glycemic rage cin abinci wajibi ne ga duk wanda yake so ya rasa nauyi, wahala daga predisposition zuwa kiba.

Ya kamata a bi ka'idodin irin wannan abinci mai gina jiki ga duk marasa lafiya da ke cikin haɗarin kamuwa da cuta (tare da ɗaukar nauyi, insulin juriya), tare da cututtukan cututtukan zuciya, narkewa, tsarin urinary, endocrine pathologies.

Abincin abinci na mako-mako shine kamar haka:

• Litinin.
  Karin kumallo: nama da aka dafa, sabo kayan lambu, kofi ko shayi ba tare da sukari ba.
  Karin kumallo na biyu: apple da karas mai karas.
  Abincin rana: miyan cin ganyayyaki, 'ya'yan itace ko ruwan' ya'yan itace a kayan zaki.
  Abun ciye-ciye: gilashin mai mai mai mara mara kyau, yolart mai ruwan fure ko ruwan 'ya'yan itace.
  Abincin dare: dafaffen kifi tare da koren Peas.
• Talata.
  Karin kumallo: huhun omelet tare da kayan lambu.
  Karin kumallo na biyu: ƙarancin gida mai ƙarancin mai.
  Abincin rana: naman kaza ko miyan kayan lambu tare da dafaffen kaza.
  Abun ciye-ciye: 'ya'yan itatuwa da yawa, kefir.
  Abincin dare: barkono da aka mamaye da kaza ko minin turkey ba tare da miya ba.
• Laraba.
  Karin kumallo: oatmeal, salatin kayan lambu tare da man kayan lambu da ganye.
  Abincin rana: apples, 'yan guda na bushe apricots.
  Abincin rana: borsch a kan busasshen broth na kaza ko naman sa, salatin sabo ko sauerkraut.
  Abincin ciye-ciye: cuku mai-kitse mai-kitse, zaku iya ƙara berries.
  Abincin dare: kifi mai gasa, burodin burodi.
• Alhamis.
  Karin kumallo: qwai da aka cakuda, karas karas tare da apple.
  Karin kumallo na biyu: yogurt.
  Abincin rana: miyan kifi ba tare da shinkafa ba, dafaffen kifi tare da Peas.
  Abun ciye-ciye: gilashin kefir, dinbin 'ya'yan itatuwa.
  Abincin dare: abincin burodin gabaɗaya, tafasasshen zaren, wasu kayan lambu.
• Juma'a:
  Karin kumallo: Hercules, qwai mai dafa.
  Karin kumallo na biyu: cuku mai ƙarancin mai.
  Abincin rana: miya mai laushi, dafaffen nama tare da kayan lambu.
  Abun ciye-ciye: 'ya'yan itace.
  Abincin dare: dafaffen abincin hake, dafaffen shinkafa wanda ba a bayyana ba.
• Asabar:
  Salatin kayan lambu tare da cuku mai kitse mai ƙanshi, ƙyallen ƙwayar ƙwayar hatsi
  Abincin rana: 'ya'yan itace ko ruwan' ya'yan itace.
  Abincin rana: miyan naman kaza, nama da aka dafa, dafa kayan lambu.
  Abin ci: yogurt.
  Abincin dare: salatin abincin teku, ganye da kayan lambu.
• Lahadi:
  Karin kumallo: kowane tafarnuwa, 2 kwai fata.
  Abincin rana: 'ya'yan itatuwa na kaka, yogurt.
  Abincin rana: miya kayan miya mai laushi, kifi mai dafaffen, kayan lambu a kowane nau'i.
  Abun ciye-ciye: dintsi na 'ya'yan itatuwa.
  Abincin dare: buckwheat, fillet din turkey.

Za'a iya zaɓar menus da girke-girke daban-daban.