Tebur Samfuran Kayan Kaya

Don sanin yawan sukari da ke ƙunshe cikin abinci, bincika gaban masu ciwon sukari na kowane nau'in da waɗanda ke fama da ƙiba. Don gano abinci mai girma a cikin sukari da abinci masu ƙanƙan da sukari, duba teburin glycemic index (GI). Wannan manuniya yana nuna tasirin wani samfurin ko abin sha akan glucose jini.

Mutane da yawa suna yanke shawara a kan nasu don ware daga abincin abincinsu wanda ke dauke da sukari mai yawa, ra'ayi ɗaya da kuma saiti na masu amfani. Wannan yana ba ku damar daidaita alamun alamomin glucose na jini, rabu da ƙima mai nauyi da inganta ayyukan yawancin ayyukan jiki.

Wannan labarin yana gabatar da jerin abinci wanda ke da sukari mai yawa, tebur na abinci tare da ƙaramin adadin sukari, ma'anar ma'anar glycemic index da kuma yadda za a yi amfani da shi, menene abinci mai kyau tare da ƙaramar sukari.

Fitar da samfurin Glycemic

Wannan tunanin yana ba da ra'ayin carbohydrates a cikin abinci. Zasu iya zama cikin sauri da wahala su rarrabu. Yana da carbohydrates na ƙarshe wanda dole ne a fifita - suna da ƙarancin sukari (glucose) kuma suna ba mutum jin daɗin jin daɗi na dogon lokaci. GI na irin waɗannan samfuran kada ya wuce raka'a 49. Abincin da ya ƙunshi wannan nau'ikan samfurori na iya rage yawan yawan glucose a cikin jini, yana lalata ci gaban irin wannan mummunan cuta kamar ciwon sukari. Kulawar mai amfani yana jawo hankali ga gaskiyar cewa ya kamata a fifita abinci da abin sha tare da ƙarancin GI.

Ana amfani da ma'aunin glycemic na 50 zuwa 69 raka'a matsakaita. Ga masu ciwon sukari, irin wannan abincin yana halatta amma banda, kuma kasancewar sa a cikin abincin yana cikin yanayin keɓancewa, babu fiye da sau biyu a mako. Babban abinci mai sukari suna da alamomi na raka'a 70 ko sama.

Akwai abubuwanda ke shafar karuwa a cikin glycemic index - wannan magani ne mai zafi da canji a daidaito. Dalilin farko ya shafi kayan lambu, watau karas da beets. Rawididdigar albarkatun su ba ya wuce raka'a 35, amma a cikin dafaffen ko soyayyen tsari ya kai raka'a 85

Canza daidaituwa yana shafar ayyukan 'ya'yan itatuwa da berries. A wannan batun, an haramta yin ruwan 'ya'yan itace da lemo daga gare su. Gaskiyar ita ce cewa tare da wannan hanyar magani, suna rasa fiber, wanda ke da alhakin haɓaka glucose a cikin jini.

Lissafta cikin samfuran da suke ciki, kuma a cikin wane adadin sukari zai taimaka GI, wato:

• mai nuna raka'a 0 - 49 ana ɗauka maras nauyi - waɗannan samfurori ne da ƙarancin sukari,
• ana nuna raka'a 50 - 69 ana ɗaukar matsakaici - ana iya cinye wannan nau'in samfuran masu ciwon sukari lokaci-lokaci, amma masu lafiya na yau da kullun cikin matsakaici,
• mai nuna alamun raka'a 70 da na sama an ɗauke shi mai girma - yawan sukari mai yawa a cikin abinci.

Dangane da wannan, zamu iya yanke hukuncin cewa abincin glycemic index na ƙarancin sukari.

Menene ma'anar bayanan glycemic?

Yawan cin abinci na yau da kullun tare da babban glycemic index yana rushe hanyoyin haɓakawa a cikin jiki, yana cutar da matakan sukari na yau da kullun na jini, yana haifar da jin daɗin ci gaba da yunwar abinci da kunnawar samar da kitse a cikin wuraren matsala.

Jiki yana amfani da makamashi daga carbohydrates a ɗayan hanyoyi uku: don buƙatun makamashi na yanzu, don sake jujjuya ƙwayoyin tsoka glycolene, da kuma ajiyar gaba. Babban tushen adana makamashi a cikin jiki shine kitse na jiki.

Abubuwan carbohydrates mai sauri tare da babban adadin sha (babban GI) da sauri suna canza kuzarinsu zuwa jini a cikin nau'i na glucose, yana zubar da jiki a zahiri tare da adadin kuzari. A cikin taron cewa ba a buƙatar makamashi mai yawa a cikin tsokoki, ana aika kai tsaye zuwa shagunan mai.

Idan kowane sa'a da rabi mutane suna cin wani abu mai daɗi (shayi tare da sukari, bun, alewa, 'ya'yan itace, da sauransu), to, matakin sukari a cikin jini yana ci gaba da hauhawa koyaushe. A cikin mayar da martani, jiki ya fara samar da karancin insulin - a sakamakon haka, metabolism din ya karye.

Idan kuwa ana cikin irin wannan tashin hankali na rayuwa, koda akwai buƙatar ƙarfin ƙwayar tsoka, glucose ba zai iya shigar da su ba, yana barin fifiko a cikin rijiyoyin mai. A lokaci guda, mutum yana jin rauni da yunwar, yana fara cin abinci da yawa, yana ƙoƙari ya mayar da kuzari zuwa gazawa.

Yana da mahimmanci a fahimci cewa ba samfuran kansu bane tare da babban glycemic index waɗanda suke cutarwa, amma yawan amfanin su a lokacin da bai dace ba yana da lahani. Nan da nan bayan horo mai ƙarfi, jiki zai sami fa'ida daga ƙwayoyin narkewa a cikin mai siyarwa - ƙarfin su zai ba da kwarin gwiwa ga ci gaban tsoka.

Idan kun cinye carbohydrates mai sauri tare da salon rayuwa mara aiki, ba tare da jituwa ba kuma kullun - mashaya cakulan madara a gaban TV da abincin dare tare da ɗan yanki da cuku mai dadi - to jiki zai yi farin ciki ya fara adana wuce haddi yawanci a cikin kitse na jiki.

Duk da gaskiyar cewa ka'idar glycemic index tana da hasara da yawa (ainihin adadin abubuwan abinci na GI zai bambanta dangane da hanyar shirya samfurin, yawanta, haɗuwa da sauran abinci har ma da yawan zafin jiki lokacin cinyewa), har yanzu yana da daraja a amince da wannan ka'idar.

A zahiri, glycemic index na broccoli ko Brussels sprouts, ba tare da la’akari da hanyar shirya, zai kasance mai ƙarancin gaske ba (a cikin kewayon daga raka'a 10 zuwa 20), yayin da ma'anar gasa dankalin turawa ko shinkafa nan take za ta kasance mafi yawa.

Abubuwan da suke ba da makamashi a jiki a hankali (ana kiransu jinkirin ko "carbohydrates na dama") sun haɗa da adadin kayan lambu, 'ya'yan itãcen marmari, ganyayyaki daban-daban, gami da shinkafa mai launin fata da taliya mai wuya (el dente, watau, ɗan ƙaramin ƙarfi a ciki).

Koyaya, yana da mahimmanci a lura cewa ma'anar glycemic index ba ta da alaƙa da adadin kuzari. Samfuran low-GI har yanzu yana dauke da adadin kuzari - amfaninsa yakamata a yi la’akari da yanayin tsarin abinci da tsarin abincin da kuke bi.

Da ke ƙasa akwai tebur na abinci ɗari shahararrun abinci da aka tsara ta hanyar bayanan glycemic ɗin su. Ainihin lambobi na ainihin samfurin na iya bambanta - yana da mahimmanci a tuna cewa kowane bayanan ƙima yana da mahimmanci sosai.

Idan baku son ganimar metabolism da metabolism, yana da buƙatar iyakance amfani da abinci tare da babban GI (sun halatta kawai nan da nan bayan horo na ƙarfi). Hakanan yana da mahimmanci cewa yawancin abincin abinci mai tasiri don asarar nauyi yana dogara da ƙananan abinci na GI.

• Babban bayanin ma'anar glycemic
• Alkallar Glycemic
• Indexarancin glycemic index

Kayan Glycemic Index

• Babban bayanin ma'anar glycemic
• Alkallar Glycemic
• Indexarancin glycemic index

Wanne samfuran sukari ke ƙunshe da sukari mai yawa

Toarin sukari mai yawa ga abinci ya zama abin al'ada. Abun da ke tattare da yawancin samfuran sun hada da syrup, sucrose, lactose, dextrose, maltose, glucose, fructose da molasses. Wadannan sun hada da:

• kayan kwalliya da kayayyakin kiwo,
• ketchups
• kiyayewa
• yawa sha.

Wannan abincin ya ƙunshi ƙananan carbohydrates waɗanda ke da babban ma'aunin glycemic. Jikin ɗan adam yana shan waɗannan abinci da sauri. Guban jini ya tashi sosai.

Saboda yawan abubuwan glucose a cikin abinci, ba a ba da shawarar yin amfani da taliya mai yawa, jam, barasa, muffin, farin burodi, semolina, shinkafa da aka sarrafa, da kuma ice cream. Zai dace a iyakance adadin dankalin da aka ci, 'ya'yan inabi, raisins, guna da ire-irensu.

Ina ya fi dacewa jiki ya dauki glucose

A cikin aiwatar da hadawan abu abu da iskar shaka kwayoyin halitta sel shiga glucose. Energyarfin da ake buƙata don taimakon rayuwar yau da kullun yana fitowa. Gaskiya ne gaskiyar kwakwalwa da tsokoki. Kwayar glucose ta kasa shiga cikin tantanin halitta ba tare da wani kwayar halitta mai suna insulin ba. Cutar mafitsara ke rufe ta. Saboda haka, glucose yana haɓaka samar da insulin.

Lokacin da aka lalata katsewar tsire-tsire, jiki yana karɓar glucose ba tare da cutar da lafiyar ɗan adam ba. Waɗannan abincin amintattu sun haɗa da kayan marmari mai ƙanshi, hatsi, da 'ya'yan itatuwa. Wannan shi ne buckwheat, alkama, oats, karas, dankali, zucchini, beets, kabewa, sha'ir, squash, masara, wake, soya, leas, leas.

A wannan yanayin, tsarin lalata sitaci yana raguwa saboda ƙwayar shuka. Glucose din baya shan jiki da sauri, baya zubar da fitsari. Enzymes da kwayoyin halittu suna aiki katsewa cikin hanzari, sunadarin glucose a cikin sel a dalilin kwayoyi da abubuwan gina jiki.

Idan tsire-tsire suna ɗauke da fiber ko kaɗan, to, akwai haɓaka mai sauri cikin glucose jini. Wannan galibi yana dacewa da gari mai tsabta da hatsi wanda aka goge.

Kayan lambu suna cike da abubuwan gina jiki iri-iri. Kamar yadda teburin yake nunawa, yawan sukari a cikin kayan lambu yawanci ƙasa ne, ana shanshi a hankali. Amma tsirrai da aka yi masu magani sun rasa abubuwan amfani. Indexididdigar glycemic na beets shine Bog 65, kuma na raw - raka'a 30 kawai. Farin kabeji na kowane iri yana da alaƙa na 15. Lokacin cin kayan lambu, yana da ma'ana idan aka kwatanta abubuwan da ke cikin sukari a cikin kayansu da aka sarrafa. Idan alamu a bangarorin biyu sun yi yawa, amfanin irin waɗannan samfuran ya zama ya iyakance.

'Ya'yan itãcen marmari da berries

Juices da sha

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.

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 / h2.

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.

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.

Saboda waɗannan dalilai, yin ƙididdigar GI na abincin da aka gama ba koyaushe ba zai yiwu a gida.

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, tunda akwai wadatattun zaruruwa masu narkewar abinci 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.

Sauƙaƙar carbohydrates ba mai cutarwa koyaushe. Suna da amfani ga jiki bayan horarwa, tunda an kashe makamashi mai yawa, ana buƙatar sake cika jari. 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 ne da safe, lokacin da jiki ya kasance mafi yawan aiki kuma yana sarrafa sarrafa duk ƙarfin.

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 ta hanyar 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.

Akwai nau'ikan mutane da yawa waɗanda suke ganin yana da amfani har ma da mahimmanci don la'akari da ƙididdigar glycemic a cikin abinci. Musamman mai da hankali ga abun da ke ciki na abinci da GI a cikin irin wannan yanayi da cututtuka:

1. Kiba, nauyi mai 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.

• A bu mai kyau ku ci kayan lambu. Yi ƙoƙarin rage magani mai zafi don adana daidaitaccen tsarin bitamin a cikin abincinka,
• Ka tuna cewa yana da kyau a ci ƙarin kayan lambu waɗanda ke ɗauke da fiber. Wannan abun zai iya rage yawan kwalliyar samfurin,
• Kafin shirya abincin ku, ya kamata ku nemi shawarar likitan ku.

Yawan sukari a abinci ba shine kawai asalin ilimin da mutane masu ciwon sukari ke amfani da shi ba. Amfani da shi, zaku iya lissafin adadin kayan lambu da ake buƙata a cikin abincin, amma ga ragowar abincin ba koyaushe dace ba. Mafi sau da yawa, ana amfani da glycemic index na abinci don shirya abincin. Wannan manuniya wani lokaci ba ta zo daidai da lokacin da yake nuna abubuwan glucose a cikin abinci ba, amma ya fi daidai. GI ne cewa masu ciwon sukari ya kamata su kula.

Alamar glycemic alama ce da ke nuna lokacin glucose din da ke cikin jini. Lowerarancin GI na samfurin, mai saurin glucose zai shiga jiki, da sauri matakansa zai koma al'ada. Abincin da ke ƙunshe da ƙananan glycemic index (ƙasa da raka'a 55) an yarda da amfani. Abinci tare da matsakaicin GI (daga raka'a 55 zuwa 70) yakamata ya kasance a cikin abincin, amma a iyakataccen adadin. Kuma samfuran da ke da babban GI (daga raka'a 70 da sama) ana iya cinye su a cikin tsarin da aka amince da su tare da likita, har ma a koyaushe ba koyaushe ba.

Yi ƙoƙarin cin kayan lambu sau da yawa, saboda suna asalin tushen bitamin, kuma ga masu ciwon sukari wannan dukiya tana da mahimmanci. Amma hada su a irin wannan hanyar kar ku zabi kayan lambu tare da yawan abincin ku. Don yin wannan, yi amfani da teburin mai zuwa:

Abubuwan abinci kamar 'ya'yan itatuwa, ba mu cin abinci ƙasa da kayan lambu, kodayake su ma suna da ƙoshin lafiya. Bugu da kari, wadannan abincin galibi suna dauke da karancin GI. Don tabbatar da fa'idar abinci, yi amfani da teburin:

Kamar yadda kake gani, kusan dukkanin 'ya'yan itatuwa suna da ƙarancin farashi, saboda haka kuna buƙatar mayar da hankali kan hada su a cikin abincinku.

Kafin ka shirya abincinka, yi amfani da teburin da zai nuna irin abubuwan da za ku iya haɗawa a ciki, kuma waɗanda suka fi kyau ku manta da:

Don haka, abinci mai gina jiki tare da babban adadin kayan abinci ne na sauri wanda bai kamata masu ciwon sukari da masu lafiya su ci shi ba.

A cikin aiwatar da hadawan abu abu da iskar shaka kwayoyin halitta sel shiga glucose. Energyarfin da ake buƙata don taimakon rayuwar yau da kullun yana fitowa. Gaskiya ne gaskiyar kwakwalwa da tsokoki. Kwayar glucose ta kasa shiga cikin tantanin halitta ba tare da wani kwayar halitta mai suna insulin ba. Cutar mafitsara ke rufe ta. Saboda haka, glucose yana haɓaka samar da insulin.

Lokacin da aka lalata katsewar tsire-tsire, jiki yana karɓar glucose ba tare da cutar da lafiyar ɗan adam ba. Waɗannan abincin amintattu sun haɗa da kayan marmari mai ƙanshi, hatsi, da 'ya'yan itatuwa. Wannan shi ne buckwheat, alkama, oats, karas, dankali, zucchini, beets, kabewa, sha'ir, squash, masara, wake, soya, leas, leas.

A wannan yanayin, tsarin lalata sitaci yana raguwa saboda ƙwayar shuka. Glucose din baya shan jiki da sauri, baya zubar da fitsari. Enzymes da kwayoyin halittu suna aiki katsewa cikin hanzari, sunadarin glucose a cikin sel a dalilin kwayoyi da abubuwan gina jiki.

Idan tsire-tsire suna ɗauke da fiber ko kaɗan, to, akwai haɓaka mai sauri cikin glucose jini. Wannan galibi yana dacewa da gari mai tsabta da hatsi wanda aka goge.

Kayan lambu suna cike da abubuwan gina jiki iri-iri. Kamar yadda teburin yake nunawa, yawan sukari a cikin kayan lambu yawanci ƙasa ne, ana shanshi a hankali. Amma tsirrai da aka yi masu magani sun rasa abubuwan amfani. Indexididdigar glycemic na beets shine Bog 65, kuma na raw - raka'a 30 kawai. Farin kabeji na kowane iri yana da alaƙa na 15. Lokacin cin kayan lambu, yana da ma'ana idan aka kwatanta abubuwan da ke cikin sukari a cikin kayansu da aka sarrafa. Idan alamu a bangarorin biyu sun yi yawa, amfanin irin waɗannan samfuran ya zama ya iyakance.

Koma kan teburin abinda ke ciki

Yawancin abin sha waɗanda aka sayar a cikin shagunan suna da lahani matuƙar cutarwa kuma masu haɗari ga lafiya. Yi la'akari da abubuwan sukari a cikin abubuwan sha, mafi mashahuri yanzu tsakanin matasa:

• a cikin Can of Cola - 7 tsp. sukari
• a Bankin Red Bull - 7.5 tsp
• a cikin gilashin lemun tsami - 5,5 tsp
• a cikin murfin cakulan mai zafi - 4.5 tsp
• a cikin gilashin 'ya'yan itace hadaddiyar giyar 3.5 tsp.

Cola yana karimci da karimci tare da kayan zaki, daɗaɗɗan abubuwan da ke da tushe mai haɓaka. Hadarin waɗannan abubuwan shine rashin daidaiton yanayin zafin jiki. A wannan yanayin, an fara fito da formdehyde, methanol da phenylalanine. Likitoci sun yi imani da cewa Cola na iya haifar da cutarwa wanda ba zai iya jurewa ba ga tsarin jijiyoyi da hanta. Bincike ya nuna cewa shan giya-giya na yau da kullun yana kara yiwuwar haɓakar cututtukan zuciya da ciwon sukari.

Amma game da barasa, yana rikicewa tare da karɓar glucose ta hanta, kuma yana iya haifar da hypoglycemia. Saboda haka, shan giya yana da haɗari sosai ga masu ciwon sukari. Duk da wannan, wasu ruwa mai ɗauke da giya suna amfanar jiki. Misali, a cikin giya akwai wasu abubuwa masu amfani wadanda ke daidaita matakin sucrose. Wannan ya dace da ciwon sukari. Tabbas, ba kowane ruwan inabi ya dace da wannan yanayin ba.

A cikin ciwon sukari, kawai bushe giya tare da abun ciki na sukari wanda bai wuce 4% ba. Ba za ku iya sha fiye da tabarau 3 ba. An hana shi sosai don shan barasa akan komai a ciki. Kasancewar resveratol a cikin giya yana ba ku damar daidaita tsarin wurare dabam dabam, kuma wannan shine rigakafin cututtukan zuciya.

Koma kan teburin abinda ke ciki

Akwai ka'idodi don amfanin glucose mai lafiya kowace rana. Suna yin la'akari da abubuwan da ake ci a cikin abinci da abubuwan sha. Don mutane masu lafiya waɗanda ke da nauyin al'ada, adadin da aka karɓa shine:

• na manya - babu sama da 50 g a rana,
• yara daga 10 zuwa 15 shekara - ba fiye da 30 g a rana,
• yara a ƙarƙashin shekara 10 - ba su wuce 20 g.

Ga mutanen da ke fama da ciwon sukari, bin tsarin tsawon rayuwa da ƙididdige matakin sukari a cikin abincin shine kawai hanyar inganta yanayin gaba ɗaya kuma kawar da rikice-rikice. Idan ƙimar ta wuce, mummunan sakamako ga jikin mai yiwuwa ne:

• sauya glucose zuwa mai,
• ƙara yawan ƙwayoyin cuta
• ci gaban hauhawar jini,
• hadarin ci gaban dysbiosis, barasa, ciwon sukari,
• samuwar 'yan radicals masu kyauta.

Sugar wani samfuri ne na wucin gadi wanda ba ya da wani amfani ga jiki. Don narke shi, tsarin narkewa yana amfani da enzymes 15, bitamin da ma'adinai masu yawa.

Abincin da ya dace, sarrafa sukari a cikin abinci yana taimakawa don guje wa cututtuka masu yawa, kula da lafiya da aiki tsawon shekaru.

Da farko dai, ba shakka, yana da kyau a nemi shawarar endocrinologist. Dangane da bincike, sakamakon tasirin carbohydrates a cikin rabo na glucose na jini an ƙaddara shi ba kawai ta adadin su ba, har ma da ingancin su. Carbohydrates akwai hadaddun abubuwa masu sauki, wanda yake da matukar muhimmanci ga abinci mai dacewa. Mafi mahimmancin adadin cin abinci na carbohydrates kuma da sauri ana tunawa da su, mafi mahimmanci yakamata a yi la'akari da karuwa a cikin glucose jini. Wannan yana daidaita da kowane ɗayan biyun gurasa.

Yadda ake amfani da kiwi, karanta anan.
Domin matakan glucose na jini ya kasance ba a canzawa ba rana guda, maras lafiya tare da ciwon sukari mellitus zai buƙaci nau'in abincin glycemic low-glycemic. Wannan yana haifar da fifiko a cikin abincin abinci tare da ɗan ƙayyadaddun bayanai.

Haka nan akwai buƙatar iyakance, wani lokacin ma har ma da cire su gaba ɗaya, waɗancan samfuran waɗanda ke da babban tasirin ma'anar glycemic. Hakanan ya shafi rukunin burodi, wanda kuma dole ne a yi la’akari da shi ga masu ciwon siga na kowane nau'in.

Lowerarin ƙananan ƙididdigar glycemic da kuma gurasar burodi na samfurin, ƙarin hankali a hankali karuwa a cikin adadin glucose na jini bayan an ɗauke shi azaman abinci. Kuma duk cikin sauri, matakin glucose na jini ya kai matsayin ingantacce.
Wannan yanayin yana tasiri sosai ga ma'auni kamar:

1. gaban takamaiman zaruruwa na kayan abinci a cikin samfurin,
2. Hanyar sarrafa kayan lambu (a cikin wane nau'i ake ba da abinci: Boiled, soyayyen ko gasa),
3. Tsarin gabatar da abinci (gaba ɗayan abin dubawa, har ma an murƙushe ko ma ruwa),
4. alamu na zazzabi na samfurin (alal misali, nau'in daskararre yana da raguwar ƙayyadadden glycemic index kuma, gwargwadon haka, XE).

Don haka, fara cin abinci da abinci, mutum ya rigaya ya san abin da zai zama sakamako a jikin mutum ko zai yiwu a kula da ƙarancin sukari. Sabili da haka, wajibi ne don aiwatar da ƙididdigar masu zaman kansu, bayan tuntuɓar ƙwararrun masani.

Dangane da abin da tasirin glycemic zai kasance, ya kamata a rarraba samfuran zuwa kungiyoyi uku. Na farko ya hada da dukkanin abinci tare da ƙarancin glycemic index, wanda ya zama ƙasa da raka'a 55. Secondungiya ta biyu ya kamata ya haɗa da irin waɗannan samfuran waɗanda alamomi na alamomin glycemic na nuni, wato, daga raka'a 55 zuwa 70. Na dabam, ya kamata a lura da waɗannan samfuran waɗanda ke cikin rukuni na kayan abinci tare da ƙarin sigogi, wato, fiye da 70. Yana da kyau a yi amfani da su a hankali kuma a cikin ƙananan adadi, saboda suna da matuƙar cutarwa ga lafiyar masu ciwon sukari. Idan kun cinye yawancin waɗannan abinci, wani ɓangare ko cikakken glycemic coma na iya faruwa.. Sabili da haka, ya kamata a tabbatar da abincin a daidai da sigogi na sama. Irin waɗannan samfurori, waɗanda alamace da ɗan ƙayyadaddun ƙwayar ƙwayar cuta, ya kamata ya haɗa da:

• burodin burodi da aka yi da garin alkama,
• launin ruwan kasa shinkafa
• buckwheat
• busassun wake da lentil,
• misali oatmeal (dafa abinci ba mai sauri ba),
• kayan kiwo,
• kusan dukkanin kayan lambu
• 'Ya'yan itãcen marmari waɗanda ba a sanya su ba, ba' ya'yan itace Citrus, musamman lemu.

Lowididdigar ƙananan su yana ba da damar cinye waɗannan samfurori kusan kowace rana ba tare da wani ƙuntatawa mai mahimmanci. A lokaci guda, dole ne a sami wata ƙa'ida wacce zata ƙayyade iyakar halatta iyaka.
Nama nau'ikan nama, har da mai, ba su da mahimmancin adadin carbohydrates a cikin abun da ke cikin, wanda shine dalilin da ya sa ba'a ƙaddara ma'anar glycemic a gare su ba.

Haka kuma, idan adadin sassan ya wuce abin da aka yarda da shi don abinci mai gina jiki, aikin likita na kan lokaci zai taimaka wajen kaucewa mummunan sakamako. Don sarrafa halin da ake ciki kuma don guje wa wucewa da sashi, ya zama dole a yi amfani da ɗan adadin samfurin kuma sannu a hankali ƙara shi.
Wannan zai sa ya yiwu, da farko, a ƙayyade akayi daban-daban mafi kyawun kashi kuma ya yuwu a sami ingantaccen yanayin kiwon lafiya. Hakanan yana da matukar muhimmanci ka bi wasu tsarin abinci. Wannan zai sa ya sami damar inganta metabolism, haɓaka duk hanyoyin da suka shafi narkewa.
Tunda akwai yanayin ciwon sukari, na farko da na biyu, yana da matukar muhimmanci a ci daidai kuma a yi la’akari da tsarin glycemic index na samfurori, ya kamata a bi wannan tsarin yau da kullun: Mafi karin kumallo da fiber-arziki karin kumallo. Abincin rana kuma ya kamata ya zama lokaci guda a koyaushe - zai fi dacewa tsawon awa hudu zuwa biyar bayan karin kumallo.
Idan muna magana game da abincin dare, yana da muhimmanci sosai cewa ya tako cikin awanni hudu (aƙalla uku) kafin ya tafi barci. Wannan zai sa ya yiwu a lura da matakin glucose a cikin jini kuma idan ya cancanta, a hanzarta rage shi. Game da dokokin amfani qwai Kuna iya karanta mahadar.

Wata daga cikin ka'idoji, yarda da abin da zai sa ya yiwu a kula da ƙayyadaddun ƙarancin ƙwayar bayanai. Wannan shine amfanin samfuran kawai wanda aka cika tebur na ma'anar glycemic, amma a lokaci guda dole ne a shirya su ta wani yanayi. Yana da kyawawa cewa waɗannan an gasa su ko dafaffen abinci.

Wajibi ne a guji abinci mai soyayyen, wanda yake cutarwa sosai ga masu ciwon sukari na kowane nau'in. Hakanan yana da mahimmanci a tuna cewa barasa babban GI ne wanda bai kamata waɗanda ke fama da ciwon sukari su cinye shi ba.

Zai fi kyau a sha ƙananan abin sha mai ƙarfi - alal misali, giya mai sauƙi ko giya mai bushe.
Tebur dake nuna glycemic index cike da samfurori zasu nuna cewa GI su ne mafi ƙima, wanda ke nufin kowane mai ciwon sukari na iya amfani dashi a wasu lokuta. Kada mu manta game da yadda mahimmancin motsa jiki yake, musamman ga waɗanda ke fuskantar ciwon sukari.
Saboda haka, haɗakar abinci mai ma'ana, lissafin GI da XE da ingantaccen aiki na jiki zai sa ya yiwu a rage dogaro da insulin da ƙarin sukari na jini zuwa ƙarami.

Bidiyo: duk abin da kuke buƙatar sani game da glycemic index na abinci

Lafiya duniyar ku tana hannunka!

Farin kabeji2,61,60,4Plums3,01,74,8 Dankali0,60,10,6Ceri mai zaki5,54,50,6 Karas2,51,03,5A apples2,05,51,5 Dankali1,31,10,1Manya2,42,23,5 Beetroot0,30,18,6Tangerines2,01,64,5 Tumatir1,61,20,7Inabi7,87,70,5 Kankana2,44,32,0Bishiyoyi2,72,41,1 Suman2,60,90,5Cranberries2,51,10,2 Apricots2,20,86,0Guzberi4,44,10,6 Cherries5,54,50,3Rasberi3,93,90,5 Pears1,85,22,0Black Currant1,54,21,0 Peaches2,01,56,0 Daga littafin: Tsarin Kemikal na Kayan Abinci / Ed.

Glucose a cikin teburin abinci

F. Nesterin da I. M. Skurikhin.

Adadin Fiber (g)

Manya-manyan (sama da 1.5)Alkama na alkama, rasberi, wake, lemu, kwano, strawberries, buhunan lemo, oatmeal, cakulan, raisins, black currant, namomin kaza, figa figan itace, shuɗi, da fari, da ja, Manyan (1 - 1.5)Buckwheat, sha'ir ta sha'ir, sha'ir, oat flakes "Hercules", Peas, dankali, karas, farin kabeji, Peas, ganyayyaki, barkono mai zaki, kabewa, zobo, ƙwaya, lemu, lemu, lemun tsami Matsakaici (0.6-0.9)Gwanin hatsin rai, gero, albasa, kore, beets, tumatir, radishes, farin kabeji, kankana, apricots, pears, peaches, apples, inabi, ayaba, tangerines Arami (0.3-0.5)Gurasar alkama daga gari na digiri na biyu, shinkafa, alkama, alkama, letas, kankana, cherries, plums, cherries Smallaramin abu (0.1-0.2)Alkama na alkama na 1, gurasar alkama daga gari na 1st da mafi girma, semolina, taliya, kukis

Fructose, adadin kuzari a kowace 100 g

Kun bude shafin samfurin Fructose, adadin kuzari daidai yake da 0 kcal. Kuna so sanin abin da Fructose yake ɗauka a cikin nau'in kayan Raw da kayan Yanayi ta ƙimar samfurin? Kawai danna kan sashin da ake so kuma a daidaita duk abubuwan, misali, ta adadin sunadarai da adadin adadin kuzari.

Hakanan muna ba da shawara cewa ka kula da abubuwan da ke tattare da bitamin da ma'adanai, gami da yawan amfani ko ƙari na haɗari, bayani game da abin da muke nunawa a ƙasa idan zai yiwu. Kuma ku tuna cewa babban abinda yake lafiya, ba dadi!

Ayyukan glucose a jikin mutum:

Jikinmu yana samar da glucose.

Glucose wani nau'i ne na sukari wanda ke fitowa a jikin mu bayan cin abinci. An samar da glucose sakamakon yawan carbohydrates, sunadarai da mai. Sannan ya shiga cikin jini. Jininmu yana ɗaukar glucose kuma yana haifar da kuzarin da yake buƙata don motsi da tafiyar matakai masu guba a cikin jiki. Tsarin tsoka, gabobin jiki da sel na jikin mutum suna amfani da wannan makamashi.

Glucose yana daukar aiki a aikace da yawa na jikin mutum:

• shiga cikin mahimman hanyoyin tafiyar matakai,

• la'akari da asalin tushen makamashi,

• yana ƙarfafa aikin tsarin zuciya da jijiyoyin jini,

• Ana amfani dashi da magani don maganin cututtukan da yawa: ilimin cututtukan hanta, cututtuka na tsarin juyayi na tsakiya, cututtuka daban-daban, maye cikin jiki da sauran cututtuka.

  Ana samun glucose a cikin magunguna da yawa na antitussive, musanya jini,

• Yana ba da abinci mai gina jiki ga sel kwakwalwa,

• yana kawar da jin yunwar,

• yana sauƙaƙa damuwa, yana daidaita tsarin jijiya.

Baya ga fa'idodin da ke sama na glucose a cikin jikin mutum, yana haɓaka aikin tunani da na jiki, yana daidaita ayyukan gabobin ciki da inganta lafiyar gaba ɗaya.

Ga kwakwalwa, glucose shine kawai "man".

Don samun nasarar aiki, ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwa na buƙatar wadataccen wadatattun wadatattun wadatattun ƙwayoyin cuta a kalla 125-150 a rana.

Jiki yana karɓar ƙarfin da yake buƙata yayin da sukarin jini ya kasance daidai. Matsayi mai yawa ko ƙasa mara nauyi yana haifar da karkacewa daga yanayin rayuwar jikinmu ta yau da kullun. Abin da ya sa yana da mahimmanci a gare mu mu san waɗanne abinci suke samo tushen glucose.

Glucose yana shiga jikinmu da abinci wanda ke dauke da carbohydrates.

Tsarin hormonal na musamman yana tallafawa matakin da yakamata na glucose a cikin jini. Sau da yawa, bayan cin abinci, matakan sukari na jini suna tashi kaɗan. Wannan yana sa jijiyoyin zuciya, insulin, fita waje. Wannan kwayar halittar tana inganta shanyewar glucose ta sel jikin mutum kuma yana rage maida hankali a cikin jini zuwa lambobin da ake bukata.

Rashin glucose a jiki, alamu:

Abubuwan da ke haifar da cututtukan hypoglycemia (karancin glucose) na iya zama: tsawan azumi, rashin abinci mai gina jiki, abinci mara kyau, cututtuka daban-daban, da sauransu.

Alamar karancin glucose na iya faruwa a cikin yini.

Sau da yawa, mutumin da ke fama da su na iya zama mara sanin cutar. Misali, jin gajiya, gajiya tsakanin karfe 11 na safe zuwa 3 na safe shine alama ta farko ta rashin wadataccen sukari. Hanya mafi sauki don gano alamomin ita ce idan kun bi yanayin jikin mutum bayan bayarwar zaki ko kofi.

Don haka, alamun farko na karancin glucose:

• rauni, jin gajiya
• rawar jiki
• gumi
• ciwon kai
• yunwa
• nutsuwa
• haushi
• fushi
• rikicewar tunani
• matsalolin hangen nesa
• hangen nesa biyu
• m
• zuciya palpitations.

Daga cikin samfuran da ke kunshe da glucose, ya kamata a lura da 'ya'yan inabi, ceri da cherries, raspberries, strawberries, plums, kankana, ayaba, kabewa, farin kabeji, karas, dankali, hatsi da hatsi, zuma.

Sugar a cikin abubuwan sha

Yawancin abin sha waɗanda aka sayar a cikin shagunan suna da lahani matuƙar cutarwa kuma masu haɗari ga lafiya. Yi la'akari da abubuwan sukari a cikin abubuwan sha, mafi mashahuri yanzu tsakanin matasa:

• a cikin Can of Cola - 7 tsp. sukari
• a cikin bankin Red Bull - 7.5 tsp.,
• a cikin gilashin lemun tsami - 5.5 tsp.,,
• a cikin murfin cakulan mai zafi - 4.5 tsp.,
• a cikin gilashin 'ya'yan itace hadaddiyar giyar - 3.5 tsp.

Cola yana karimci da karimci tare da kayan zaki, daɗaɗɗan abubuwan da ke da tushe mai haɓaka. Hadarin waɗannan abubuwan shine rashin daidaiton yanayin zafin jiki. A wannan yanayin, an fara fito da formdehyde, methanol da phenylalanine. Likitoci sun yi imani da cewa Cola na iya haifar da cutarwa wanda ba zai iya jurewa ba ga tsarin jijiyoyi da hanta. Bincike ya nuna cewa shan giya-giya na yau da kullun yana kara yiwuwar haɓakar cututtukan zuciya da ciwon sukari.

Amma game da barasa, yana rikicewa tare da karɓar glucose ta hanta, kuma yana iya haifar da hypoglycemia. Saboda haka, shan giya yana da haɗari sosai ga masu ciwon sukari. Duk da wannan, wasu ruwa mai ɗauke da giya suna amfanar jiki. Misali, a cikin giya akwai wasu abubuwa masu amfani wadanda ke daidaita matakin sucrose. Wannan ya dace da ciwon sukari. Tabbas, ba kowane ruwan inabi ya dace da wannan yanayin ba.

A cikin ciwon sukari, kawai bushe giya tare da abun ciki na sukari wanda bai wuce 4% ba. Ba za ku iya sha fiye da tabarau 3 ba. An hana shi sosai don shan barasa akan komai a ciki. Kasancewar resveratol a cikin giya yana ba ku damar daidaita tsarin wurare dabam dabam, kuma wannan shine rigakafin cututtukan zuciya.

Yawan sukari da kuma sakamakon abinda ya wuce shi

Akwai ka'idodi don amfanin glucose mai lafiya kowace rana. Suna yin la'akari da abubuwan da ake ci a cikin abinci da abubuwan sha. Don mutane masu lafiya waɗanda ke da nauyin al'ada, adadin da aka karɓa shine:

• na manya - babu sama da 50 g a rana,
• yara daga 10 zuwa 15 shekara - ba fiye da 30 g a rana,
• yara a ƙarƙashin shekara 10 - ba su wuce 20 g.

Ga mutanen da ke fama da ciwon sukari, bin tsarin rayuwa tsawon rayuwa da ƙididdige matakin sukari a cikin abincin shine kawai hanyar inganta yanayin gaba ɗaya kuma kawar da rikice-rikice. Idan ƙimar ta wuce, mummunan sakamako ga jikin mai yiwuwa ne:

• sauya glucose zuwa mai,
• ƙara yawan ƙwayoyin cuta
• ci gaban hauhawar jini,
• hadarin ci gaban dysbiosis, barasa, ciwon sukari,
• samuwar 'yan radicals masu kyauta.

Sugar wani samfuri ne na wucin gadi wanda ba ya da wani amfani ga jiki. Don narke shi, tsarin narkewa yana amfani da enzymes 15, bitamin da ma'adinai masu yawa.

Abincin da ya dace, sarrafa sukari a cikin abinci yana taimakawa don guje wa cututtuka masu yawa, kula da lafiya da aiki tsawon shekaru.

Yaushe Za'a Amfani da Abincin GI na GI

• idan kana son rasa nauyi,
• lokacin gudanarwa zaman kashe wando da nutsuwa,
• yayin tilasta raguwa cikin aiki, misali, yayin rashin lafiya,
• idan kana son dawo da tafiyar matakai na rayuwa,
• tare da ciwon sukari mellitus 2 kungiyoyin.

Ga mafi yawan mutane, ƙarancin abinci na GI low an fi so saboda waɗannan dalilai masu zuwa:

1. Abinci yana karuwa a hankali, matakan sukari suna tashi kuma suna faɗuwa a hankali, kuma bawai ba dama,
2. mara lafiya ciwon sukari yana iya sarrafa haɓakar glucose na jini, hana ci gaba da cutar da haɓaka cututtuka masu haɗuwa,
3. ta amfani da abinci mai ƙarancin ma'aunin glycemic a cikin abincin, zaka iya rage nauyi,
4. abinci tare da babban glycemic index yana da amfani kawai ga 'yan wasa da mutane masu aiki tuƙuru.

Abin takaici, bayanai akan GI a cikin samfuran da aka ƙera a ƙasarmu kusan ba zai yiwu ba a samu. Amma a cikin ƙasashe masu tasowa, ambaton wannan muhimmin sigogi ana samun su a kusan dukkanin samfuran abinci.

Don samun ra'ayi kusan girman GI, muna ba da wasu bayanai.

Babban samfurori na GI:

• Cakulan, cakulan madara, abinci mai sauri, ice cream a cikin cakulan, da wuri, kek - GI = 85-70,

Matsakaici GI:

• Ruwan fruita fruitan Sugara Sugaran da sukari, pizza, kofi da shayi tare da sukari - 46-48

Garancin GI:

• Duhu cakulan 70% -22, ruwan tumatir -15, nama da kayan kifi -10.

Rashin Tsarin Balada daga Kayayyakin GI

Energyarfin da aka samu daga carbohydrates yana cinye ta hanyoyi uku:

1. don cike gurbin da aka kashe,
2. don tsoka glycogen Stores
3. don bukatu ta tanadi idan ana samun kuzari.
4. Tankunan ajiya sune ƙwayoyin mai da ke ciki a cikin jiki. Cin abinci tare da babban glycemic index, jiki ya cika da glucose, da sauri sarrafa mai. Idan a halin yanzu kuzarin ba a bukatar mutum yake zaune ba ko ya yi ta'adi, to ana aika wannan kitse ne don ajiya a wani wurin ajiyar kaya.

Ba samfuran da ke da babban GI masu cutarwa bane, amma yawansu da wuce gona da iri. Idan kun yi aiki tukuru, ko kuka kwashe awanni biyu a cikin dakin motsa jiki, to, babban GI zai tafi ne don dawo da makamashi, zuwa karfin gwiwa. Idan kun ci waɗannan samfuran a gaban TV da daddare, to, kitse na jiki zai yi girma ta tsalle-tsalle da kan iyaka.

Abincin da ke da jinkirin carbohydrates yana da kyau a cikin hakan suna sannu a hankali suna kula da kuzari a matakin da ya dace. Amfani da su, ba za ku sami tarin makamashi ba, amma kuna iya ciyar da ita yadda ya dace da rana. Waɗannan samfuran sun haɗa da:

• yawancin kayan lambu
• taliya mai wuya (el dente, i.e. a ɗan ƙara nauyi a ciki) da shinkafa mai launin ruwan kasa, kayan lemo masu yawa,
• nunannun 'ya'yan itatuwa, madara da kayan kiwo, cakulan duhu, da sauransu.

Labarin glycemic da abun da ke cikin kalori ba shi da alaƙa, saboda haka, wajibi ne a fahimci abubuwan biyu. Duk wani samfuri, har ma da karamin GI, har yanzu yana dauke da adadin kuzari.

Ga abin da masanin abinci mai gina jiki Kowalkov ke faɗi game da ma'anar glycemic index:

Wannan tebur ya ƙunshi samfuran da ke taimaka rage nauyi. Kuna iya cinye su kullun, ba tare da tsoron samun wuce kima ba. Idan ka tabbatar da irin wannan abinci mai gina jiki tsawon rayuwarka, kawai wani lokaci kan jawo kanka kanka da kayayyaki tare da babban GI, to nauyi zai ci gaba da kasancewa a lambobin guda. Koyaya, kar ka manta cewa yawan yin abinci, koda abinci masu kyau zasu shimfiɗa ganuwar ciki, suna buƙatar ƙarin hidimomi, sannan kuma bazaka iya rasa nauyi ba.

Kammalawa: babban abun ciki a cikin abincin samfurori tare da ƙarancin GI, lokaci-lokaci tare da matsakaici na GI kuma yana da wuya, a lokuta na musamman tare da babban GI.

Abubuwa da yawa zasu iya canza bayanan glycemic na samfurin, wanda dole ne a la'akari lokacin ƙirƙirar abinci tare da ƙarancin GI.

Ga wasu daga cikinsu:

• tsawon lokacin ajiya da balaga na kayan kayayyakin ɓacewa.Misali, ayaba mara tushe tana da karancin GI na 40, kuma bayan ta farfado da taushi, GI ta tashi zuwa 65. Lokacin farfadowa, apples shima yana kara girman GI, amma ba haka yayi sauri ba.
• raguwa a cikin kayan sitaci yana haifar da karuwa a cikin GI. Wannan ya shafi duk kayan hatsi. Abin da ya sa ake daukar gurasar hatsi ko gari mara nauyi yana da amfani. A cikin manyan barbashi na gari, ƙwayoyin firam na abinci, sunadarai, kasancewar fiber, wanda ke rage GI zuwa 35-40. Sabili da haka, ya kamata a ba wa burodi da alkama gari,
• dumama abinci bayan ajiya a cikin firiji yana rage GI,

• dafa abinci yana ƙaruwa. Don haka, alal misali, karas da aka dafa yana da GI na 50, yayin da a cikin raw ɗin bai wuce 20 ba, tunda sitaci ɗin da ke ciki akwai lokacin wuta,
• an shirya samfuran masana'antu ta amfani da magani mai zafi, kayan geza. Abin da ya sa keya masara, masara dankalin turawa don dafa abinci nan take, hatsi don dafaffen gadaje suna da matukar girman GI - 85 da 95, bi da bi. Bugu da kari, suna dauke da dextrins da kuma ingataccen sitaci - GI 100,
• kayayyaki da yawa suna dauke da “sitaci masara”. Ganin irin wannan rubutun, kowa ya kamata ya fahimci cewa GI na wannan samfurin yana kusa da 100, wanda zai iya ƙara yawan ƙwayar cuta,
• katse hatsi na masara a lokacin shirye-shiryen popcorn yana haifar da karuwa a cikin GI ta hanyar 15-20%,
• wasu nau'ikan noodles da spaghetti da aka samu ta hanyar liƙa ko haɓakawa a ƙarƙashin matsanancin ƙarfi suna da rage girman GI -40. Amma kullu don dusar ƙanƙanwa, gwaiwan itace, noodles na gida, wanda aka shirya daga gari mai wuya a hanyar da aka saba, yana da babban GI -70,
• Spaghetti da aka dafa-romo da taliya ba a cika shayar da su ba, har suka fasa hakora kadan. Wannan zai kara maka GI. Idan kun dafa taliya na mintina 15-20, gelatinization na sitaci zai ƙaru kuma GI zai tashi zuwa 70. Idan kun dafa spaghetti (har ma da farin gari) ta amfani da al dente (ɗan ƙaramin ɗanɗano) kuma ku bauta sanyi, alal misali, a cikin salatin, to, a cikin salatin, to GI zai zama 35,
• Tsawon lokaci mafi samfuran samfuran dake dauke da sitaci shima yana taimakawa rage GI. Dumi, burodin da aka gasa sabo zai sami GI mai yawa fiye da wanda ya sanyaya kuma ƙari wanda ya bushe. Sabili da haka, an bada shawara don adana burodi a cikin firiji ko ma daskare shi da farko, ya biyo baya ta hanyar lalata. Kuma akwai shi a cikin bushe, taurare nau'i. Don bushewa da sauri, zaku iya dafa mayuka a cikin tanda ko a cikin kayan wanka,
• Sanyaya samfuran, alal misali, waɗanda aka sayar a cikin ɓawon ɓayayye kuma an adana su a zazzabi da ba su wuce digiri 5 ba, kuma yana rage GI,

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.

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.

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.

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

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 mahimman bayanai waɗanda yawancinsu suna juyawa cikin glucose, kuma lokacin da jiki ba shi da ƙima na buƙatar sake mamaye 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.

Babban samfurori na Manyan Labarai:

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 ƙididdigar kafin a ci gaba da samar da abinci don masu ciwon sukari ba makawa.

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 ɗin su da abun da ke cikin kalori ba su da wata alaƙar kai tsaye, ya isa ya tattara jerin abubuwan halatta da hani bisa ga buƙatu da fifiko, rarrabe su haruffa, don mafi girman bayyana. Na dabam, zaɓi yawan nama 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 daidaita tsarin 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 abubuwan abinci. Kuma ba wai kawai a cikin yaki da kiba ba, har ma a matsayin hanyar abinci don kiyaye lafiya, mahimmanci da tsawon rai.

Ciwon sukari mellitus cuta ce mai hatsarin gaske wacce ke buƙatar saka idanu akai-akai. Don yin yaƙar ta da ƙima, kuna buƙatar sanin ma'aunin glycemic kowane samfurin da kuka cinye. Mafi kyawun zaɓi shine koyaushe tare da tebur tare da ku, wanda daga kowane lokaci zaku iya tattara duk bayanan da kuke buƙata.

Sugar a cikin abinci shine kayan da ake bukata. Ita ce farkon tushen kuzari ga jiki. Likitocin sun ba da shawarar cin 50 g na wannan samfurin a kowace rana, amma wannan ba ya nuna cewa kana buƙatar cin sukari a cikin tsattsauran ra'ayi. Ana samunsa a cikin dukkan abincin da muke ci yau da kullun. Yawan abinci mai yawa a cikin abinci yana haifar da sakamako masu illa ga lafiyar da yawa.Kuma tare da ciwon sukari, waɗannan sakamakon na iya zama barazanar rayuwa. Sabili da haka, kuna buƙatar sanin yawan glucose da kuke cinye tare da wani abinci.