Tableungiyar Abinci

An tsara takenmu don taimakawa "masu ciwon sukari" haɓaka tsarin abinci don kansu kuma suna yaƙi da cutar sosai.

A cikin nau'ikan farko da na biyu na ciwon sukari, kuna buƙatar lissafa abubuwan da ke amfani da carbohydrates daidai da "glycemic index" da kuma tsarin "Gurasar Abinci". An bayarda ku sami insulin wucin gadi.

Don saukaka lissafin samfuran da aka cinye, an haɓaka allunan da ke nuna abubuwan da ke tattare da carbohydrates a cikinsu a cikin tsarin XE. A cikin "XE" guda ɗaya ya ƙunshi kimanin gram 10-12 na carbohydrates. Don haka, zaka iya tantance giram nawa na kayan da kake buƙatar ci ba tare da yin la'akari da kowane samfurin ba. Idan samfuran samfuran ya kasance, to, zaku iya lissafin adadin "XE" akan kanku.

Adadin cin "XE" ana ƙididdige shi gwargwadon nauyin jikin mutum da aikin mutum. Game da nawa "XE" kowace rana wajibi ne a gare ku, ya kamata ku gano daga likitanka.

Kamar yadda kuka sani, carbohydrates sun kasu kashi biyu: mai sauki da rikitarwa.

Lokacin da aka ɗauke shi da abinci. Wajibi ne a yi la'akari da daidaituwarsu. An yi imanin cewa ba za a ba fiye da 5 “XEs” a kowane abinci ba.

Cereals da abinci na abinci mai hatsi gaba ɗaya suna da takaddun carbohydrates. Misali, alkama, hatsi, sha'ir da sauransu. Wadannan kwayoyin suna amfani da jiki na narkewa na dogon lokaci. Ana amfani da carbohydrates mai sauƙi sosai cikin sauri kuma yana ƙaruwa da yawan sukari a cikin jini.

Mun gabatar muku da manufar "glycemic index".

"GI" shine digiri na sha da jikin mai amfani da carbohydrates.

Ya nuna yadda wani samfurin yake shafar canji a cikin sukarin jini bayan an cinye su.

Indexididdigar ƙwayar glycemic tana dogara ne akan kwatancin kwatankwacin yadda jikin mutum yakeyi da wani samfurin tare da yadda yake ma'amala da amfanin glucose mai tsabta. "GI" na amfani da karshen shine 100.

Thearami da “GI” na samfurin, a hankali rage matakin sukari na jini yakan tashi bayan an cinye shi.

Shin kuna son karɓar labarai mafi yawan shafin yau da kullun akan wayoyinku ta hannu? Bi mu akan Yandex Zen!