Glycemic index na 'ya'yan itatuwa: tebur, shawarwari don masu ciwon sukari

Manyan 'ya'yan itatuwa na glycemic: tebur, shawarwari ga masu ciwon sukari - Abinci da abinci

Ga waɗannan mutanen waɗanda ke lura da matakan glucose na jini koyaushe, yana da muhimmanci a san menene ƙididdigar glycemic index (GI) abincin da suke ci. Musamman lokacin da lokacin ya fara sabo ga 'ya'yan itaciyar bazara (kodayake wannan batun yana dacewa ba kawai a wannan lokacin na shekara ba, saboda a yau ana iya siyan' ya'yan itatuwa a kusan kowane shagon musamman). Menene ma'anar bayanan glycemic? Kuma me yasa ake buƙata? Menene 'ya'yan itacen bazara kamar? Game da wannan labarin.

Ayyukan GI

Indexididdigar glycemic alama ce ta dijital tasirin abinci a cikin glucose jini (bayan cin su). A cikin ingantaccen glucose, daidai yake da 100, kuma a cikin kowane samfurin abinci zai dace da yadda jikin mutum yake amfani da wannan samfurin. Wato, GI na samfurin an kwatanta shi da ƙididdigar glucose, dangane da ƙimar sha. Menene ma'anar wannan? Ga kuma abin da:

• tare da alamar ƙarancin haske - matakin glucose zai canza (ƙaruwa) a hankali,
• tare da babban nuna alama - sukari jini bayan cin abinci samfurin ya tashi da sauri.

Jerin 'ya'yan itatuwa mafi zaki

A karon farko, masanin ilimin kimiya na kasar Kanada Jenkins ya gabatar dashi a shekarar 1981. Ya yi ƙoƙari ta wannan hanyar don kafa abinci na musamman ga mutanen da ke fama da ciwon sukari. Har zuwa wannan lokacin, an samar da abincinsu akan lissafin yawan cin abinci na carbohydrate (wato, duk samfuran da ke dauke da sukari suna da sakamako iri ɗaya a matakan glucose).

GI, ko ƙididdigar glycemic, an ƙididdige kamar haka: bayan cinye samfurin ɗin na tsawon awanni uku, ana ɗaukar gwajin jini kowane minti goma sha biyar, inda aka bincika matakin glucose. Bayan haka, bisa ga tsarin da aka tattara, sakamakon sakamakon glucose a cikin tsarkakakken tsari an kwatanta su da daidai gwargwado. Matakan glucose na jini suna da alaƙa kai tsaye da sakin insulin a cikin jikin mutum. Saboda haka, yana da matukar muhimmanci ga duk masu ciwon sukari su san tsarin halittar da suke cinyewa.

Glycemic index na samfurin ya dogara da dalilai da yawa:

1. Wani nau'in carbohydrates da ke cikin samfurin.
2. Yawan zare.
3. Hanyar maganin zafi.
4. Yawan kitsen mai da furotin.

Ga masu ciwon sukari waɗanda ke lura da matakan sukari a koyaushe, an fi son abinci mai ƙarancin abinci. Lokacin da aka sassauta tsarin aikin, ya fi dacewa a sarrafa hankali na glucose.

Akwai rarrabuwa a tsarin glycemic index zuwa kungiyoyi da yawa:

• low - daga 10 zuwa 40,
• matsakaici - daga 40 zuwa 70,
• babba - daga 70 zuwa 100.

Shirya samfuran zamani da yawa sun ƙunshi bayanai akan waɗannan alamun. Amma idan ba a sami irin wannan bayanin ba, to ana iya samunsa a cikin allunan da aka tsara musamman don wannan dalili.

'Ya'yan itãcen marmari da glycemic index

Kamar yadda aka riga aka ambata, ma'anar glycemic index ya dogara da dalilai da yawa. Wannan kuma ya shafi 'ya'yan itatuwa. Misali, sabo mai kwalliya zai sami mai nuna 20, kuma gwangwani - 91, yayin da ake bushe - 30. Gaskiyar ita ce cewa 'ya'yan itatuwa sabo da aka sarrafa ta wasu hanyoyi na iya rage jinkirin shakar ko kuma a hanzarta. Bugu da ƙari, wannan nau'in samfurin a cikin abun da ke ciki ya ƙunshi babban adadin fiber, wanda ke haifar da raguwa a cikin aiki. Amma ga masu ciwon sukari, har yanzu ana yarda da 'ya'yan itatuwa a cikin matsakaici.