Indexididdigar glycemic na man shanu, adadin kuzari, fa'idodi

Asalin wannan abincin shine rage tasirin carbohydrates akan matakin glucose na mai haƙuri. Kayayyakin da ke da alaƙar glycemic index basa bada damar amfani da carbohydrates cikin sauri a cikin jini, wanda ke nuna cewa mutum yana jin cikakken lokaci na dogon lokaci.

Mun riga mun rubuta a baya game da yadda ake tantance ƙididdigar samfuran samfuran. Don wannan, masana sun ɗauki glucose da kanta a matsayin tunani. Gididdigar glycemic ɗinka yana da raka'a 100. Duk sauran samfuran an kwatanta su da ma'auni. Idan kwatancen glycemic dinsu ya kusan raka'a 100, to wannan yana nufin cewa wannan samfurin yana cikin jikin mutum da sauri, wanda ke nufin yana haɓaka matakan sukari na jini da sauri.

Yau, jagorancin kyakkyawan salon rayuwa ba shi da amfani kawai, har ma gaye. Idan kana da nauyin wuce kima, wanda ba kawai yana kawo maka rashin jin daɗi ba, har ma yana cutar da lafiyar ka kuma ba zai baka damar raunin gwaji ba, to wannan shine lokaci don ɗaukar shawara game da bin abincin da ake yawan zubar da jini.

Abincin ƙididdigar ƙwayar abinci tare da ka'idodinta na asali

Lowarancin carb yana da mahimman ƙa'idodi guda biyu waɗanda ya kamata a bi. Yana da mahimmanci cewa irin wannan abincin ba ya buƙatar manyan kuɗaɗen kashe kuɗi ko menu mai tsauri. Ta hanyar waɗannan ka'idodi, zaka iya yin asara a sauƙaƙe, kuma zai zama mafi sauƙi don sarrafa sukarin jininka.

A matakin farko na abinci, tsarin glycemic index na abinci bai kamata ya zama mai tsayi ba

Wannan shine farkon dokar da za ta taimake ku bi irin abincin da ake amfani da shi. A matakin farko, yana da mahimmanci a cire duk samfuran da suke da babban tasirin ma'anar glycemic. Waɗannan sun haɗa da 'ya'yan itatuwa masu zaki, dankali, zuma, gyada da wasu nau'ikan samfurori. A wannan yanayin, kada a taƙaita kanka a cikin adadin kuzari na abincin ku. Gaskiya ne gaskiya ga uwaye masu jira.

Idan ana fuskantar matsanancin aiki na yau da kullun, to wannan shi ma abincin yana hana ku, saboda 'yan wasa suna buƙatar carbohydrates mai sauri don yin motsa jiki.

Abincin ƙarancin carb yana dogara ne akan cin wake, wake. Ganye, kayan lambu, lemu, kayan kiwo. Hakanan zaka iya wadatar da wasu abubuwan leke, kamar marmalade.

A mataki na biyu na abinci, ana iya ƙara abinci tare da ƙididdigar glycemic na rukunin 50 zuwa abincin.

Wannan na iya zama taliya irin na alkama, cookies, koko cakulan da wasu hatsi. Dole ne a ci waɗannan abincin da safe. Gurasar farin abinci da kayan masarufi ya kamata a dakatar dasu.

Abincin low-carb yana ba ku damar kawar da kilogiram 4-5 na kowane wata. Irin wannan sakamako ba zai taimaka don samun abinci mai ƙarancin mai ba. Kafin amfani da wannan abincin, kuna buƙatar tuntuɓar masanin lafiyar abinci kuma, idan ya cancanta, ɗauki gwaje-gwaje.

Glycemic index rage cin abinci da amfanin sa

Costarancin farashi na samfuran da aka yarda da su. Wake, kayan lambu, da hatsi suna da ƙanƙantar da ƙasa da abincin furotin.

Sauƙi na yarda. Abincin yana nuna banbanci ga abincin da Sweets da abinci yake. Kuna iya sarrafa abincin tare da kayan marmari da ganyayyaki, haka kuma ƙara kifi. Wannan abincin yana da kyau ga masu cin ganyayyaki.

Ingantawa. Yawancin mutane da ke fama da ciwon sukari sunyi imanin cewa za ku iya rasa nauyi kawai ta rage yawan adadin kuzari na abincin. Koyaya, wannan ba haka bane. Abincin da aka zaɓa da kyau, wato abinci mai ƙarancin ƙwayar cuta, zai taimaka wajen rasa nauyi kuma zai sami kyakkyawan sarrafa fitsarin jini. Irin wannan abincin yana da wadataccen adadin kuzari mai narkewa, yayin da mutum yake jin cikakke kuma baya jin yunwa.

Sakamakon mummunan rashin abincin carb yana da ƙima. Masana ilimin abinci sun ba da shawarar shan ƙwayoyin cuta don gyara don rashin abinci mai gina jiki.

Samfurori na ciwon sukari

Ya kamata a dauki abinci sau 3 a rana. Kuna iya shirya kanku da ƙananan tsinkaye a cikin nau'i na 'ya'yan itatuwa tare da ƙarancin glycemic index.

• Don karin kumallo, zaku iya cin wasu kayan kiwo da farantin oatmeal tare da dinbin raisins ko wasu fruitsan fruitsan bushe.
• Don abincin rana, mafi kyawun zaɓi shine miya kayan lambu da yanka guda biyu na burodi na abinci, da 'ya'yan itatuwa.
• Don abincin dare, zaku iya cin ɗanyayyen kifi ko naman sa, wake da ganye. Hakanan an yarda da yogurt-free ko kefir.

Abincin low-carb ba zai haifi 'ya'yan itace kai tsaye ba, amma, ana iya kiyaye wannan sakamakon na dogon lokaci.

Gididdigar glycemic na man shanu, ƙimar makamashi

Indexididdigar glycemic (GI) alama ce ta ƙimar lalacewar carbohydrates a cikin ciki. Sakamakon shan su, glucose na jini ya hau.

Alamar glycemic na man shanu shine raka'a 51. Don kwatantawa, GI na kowane man kayan lambu (sunflower, masara, zaitun, da sauransu) raka'a 0 ne. A wannan batun, endocrinologists suna ba da shawara su ci man shanu kamar yadda zai yiwu.

Butter yana da girma a cikin adadin kuzari. A bisa ga al'ada, an yi shi ne da kirim mai tsami, wanda ke nufin cewa asalin kayan dabbobi ne.

Energyimar kuzarin man shanu ita ce 748 kcal a kowace 100 g.

• sunadarai - 0.5 g
• fats - 82.5 g
• carbohydrates - 0.8 g.

Kwatanta halayen samfurori na GI dangane da kayan lambu da kitsen dabbobi:

• naman alade - 0 raka'a
• man shanu - raka'a 51.,,
• margarine - 55 raka'a,,
• man sunflower - 0 raka'a
• zaitun - raka'a 0
• sesame - 0 raka'a
• mayonnaise - raka'a 60
• mustard - 35 raka'a.

Dukiya mai amfani

Hanyoyi masu mahimmanci na rayuwa na jiki ba zai iya faruwa ba tare da fats ba. Idan ba tare da su ba, kwakwalwar ba zata yi aiki ba kamar yadda yakamata. Kowa ya san game da babban “bitamin kyakkyawa” a cikin mai - E. Mutanen da suka watsar da man shanu gaba ɗaya suna haɗuwa da matsaloli tare da kwantar da fata da asarar gashi.

Butter yana da amfani tare da bitamin A, E, PP, D, B. Man zai zama kyakkyawan rigakafin cututtuka irin su arthritis, cataracts. Saboda amfani mai amfani, samfurin yana ƙarfafa tasoshin jini, yana ƙara yawan ƙwayar "mai amfani". Man na daidaita daidaiton wasu kwayoyin halittar jima'i.

Tasirin mai mai kitse yana da fa'ida mai amfani ga hanji. A cikin adadin da ya dace, man yana da sakamako choleretic, wanda ke taimakawa cholelithiasis, pancreatitis. Tare da yin amfani da mai na yau da kullun, ayyukan fahimi suna haɓaka, ana haifar da sakamako mai ƙarancin laxative. Vitamin D yana hana haɓakar rickets. Vitamin A yana inganta hangen nesa.

Lalacewar mai

Butter ana bada shawara a cinye shi a cikin adadi kaɗan ga mutanen da ke fama da ciwon sukari da kiba. Ba a so a cinye samfuran da suka haɗa da man shanu da aka yi da-zafi. Akwai yawancin carcinogens a cikin wannan mai. Kayan sabo ne kawai, ba tare da ƙarin abubuwan adanawa ko kayan kamshi ba, wanda ya dace da abinci.