Manuniyar Glycemic

Indexididdigar glycemic index (GI) alama ce ta ƙimar lalacewa na kowane samfurin da ke kunshe da ƙwayar carbohydrate a cikin jikin mutum idan aka kwatanta da ƙin karuwar glucose, wanda aka ɗauki glycemic index a matsayin tunani (GI na glucose = raka'a 100). Lokacin da sauri aiwatar da samfurin, shine mafi girman GI.

Don haka, a cikin duniyar abincin abinci yana da al'ada a rarraba duk samfuran carbohydrate zuwa ƙungiyoyi tare da babban, matsakaici da ƙarancin GI. A zahiri, ƙananan abinci na GI sune abubuwan da ake kira hadaddun, jinkirin carbohydrates, kuma abinci mai girma-GI yana da sauri, carbohydrates mara lahani.

Babban abinci na GI - agogo ƙararrawa

Kayayyakin da ke cikin babban glycemic index, suna shiga jiki, suna narkewa cikin sauri kuma suna ƙaruwa da sukari na jini, suna ƙarfafa ƙwayar cutar zuwa ƙaddamar da insulin na hormone.

Insulin, bi da bi, yana yin ayyukan da ke gaba: da farko, yana rarraba dukkan "yawa" sukari a cikin jini a duk faɗin sassan jikin, yana canza shi zuwa adon mai - wani nau'in makamashi "a ajiye". Abu na biyu, yin biyayya ga tsohuwar hanyar koyarwar samar da kuzari a jikin mutum, yana hana fashewar kitsen da ya rigaya ya kasance a jikinmu ya koma glucose.

A zahiri magana, insulin tsayayyen abu ne mai saurin siyarwa wanda ke taka tsantsan da lura da yawan kuzarin da ke jikinmu (kuma a sauƙaƙe - mai kitse). Da yardar rai yana bayar da gudummawa ga tarin kitse, kuma yana yin komai don tabbatar da cewa wannan aikin bai tafi da kishiyar kisa ba - lokacin da mai zai koma glucose ya ƙone, yana bawa jiki ƙarfin da yakamata don rayuwa.

Saboda haka, idan abincinku na yau da kullun ya ƙunshi abinci tare da babban glycemic index, wanda ke nufin cewa sakin insulin na hormone yana faruwa a jikin ku akai-akai kuma sau da yawa, to babu makawa za ku rasa nauyi. Maimakon haka, za ku ci gaba da samun nauyi bisa tsari kowace rana har sai kun canza abincinku.

Don insulin "bacci"

Abubuwan abinci tare da matsakaita da ƙarancin glycemic index suna narkewa na dogon lokaci, sun rushe a hankali kuma kusan ba sa haifar da haɓakar sukari na jini. Wannan yana nufin cewa insulin na hormone bai nuna kishinsa na zahiri a cikin tarawar kitse ba.

Don haka, idan kuna ƙoƙarin rasa nauyi ko kula da nauyinku na yanzu, yi ƙoƙarin zaɓar samfuran tare da matsakaici da ƙarancin GI don abincinku na yau da kullun. Duk da yake manyan GI abinci, bari su zama baƙi rare a tebur.

Fuskar Glycemic: Tebur Samfurin

Ka tuna cewa ma'aunin shine gushewar glucose da kuma ƙididdigar shaye daidai da 100. Abin mamaki, akwai samfuran da ke rushewa koda da sauri - alal misali, giya ko kwanan wata. Koyaya, idan burin ku shine asarar ƙarin fam, kuna buƙatar tattara abincinku na yau da kullun daga abinci tare da ƙarancin glycemic index.

Lura: Teburin yana nuna ƙimar matsakaici, ba tare da yin la’akari da halayen shiri na samfurin ba, da matsayin ƙarfinsa da sauran yanayi.

Abincin abinci tare da babban glycemic index (GI = 70 kuma mafi girma)

Gi Giya110 Kwanaki103 Glucose100 Canjin sitaci100 Abincin farin abincin abinci100 Rutabaga99 Butter buns95 Dankalin dankalin turawa95 Dankalin dankalin turawa95 Dankali casserole95 Rice noodles92 Abun Gwangwani91 Gluten Kyautar Gurasar Abinci90 Farin (m) shinkafa90 Karas (Boiled ko stewed)85 Hamburger Buns85 Masara flakes85 Ba a cikin yanar gizo ba85 Milk Rice Pudding85 Dankali dankali83 Kiraki80 Muesli tare da kwayoyi da raisins80 Kyauron kyauta76 Suman75 Kankana75 Faransa baguette75 Farar shinkafa a cikin madara75 Lasagna (daga alkama mai taushi)75 Waffles mara amfani75 Gero71 Kayan cakulan ("Mars", "Snickers", "Twix" da makamantansu)70 Cakulan cakulan70 Soda mai dadi (Coca-Cola, Pepsi-Cola da makamantansu)70 Mai ba da amsa70 Soft Alkama mara kyau70 Lu'ulu'u na sha'ir70 Chipsan Dankali70 Risotto tare da farin shinkafa70 Brown launin ruwan kasa70 Farin sukari70 Couscous70 Manka70

Abincin abinci tare da matsakaita ma'anar glycemic index (GI = 50 zuwa 69)

Gi Garin alkama69 Fresh abarba66 Nan take oatmeal66 Ruwan lemu65 Jam65 Beets (Boiled ko stewed)65 Baki da yisti65 Marmalade65 Granola tare da sukari65 Gwangwani abarba65 Raisins65 Maple syrup65 Rye abinci65 Jacket dafa dankali65 Sorbet65 Dankali Mai Danshi (Dankali Mai Danshi)65 Gurasar alkama gaba daya65 Kayan Gwangwani65 Macaroni da Cheese64 Hatsi na Alkama Germinated63 Alkama gari ya bushe62 Lafiyar Pizza na bakin ciki tare da tumatir da cuku61 Banana60 Chestnut60 Ice cream (tare da kara sukari)60 Shinkafa mai tsayi60 Lasagna60 Mayonnaise masana'antu60 Melon60 Oatmeal60 Koko Foda (tare da sukari)60 Gwanda sabo59 Arab pita57 Masara Can gwangwani57 Ruwan Inabi (Free Free)55 Ketchup55 Mustard55 Spaghetti55 Sushi55 Bulgur55 Cutar gwangwani55 Kukis na Shortbread55 Rasa Basmati50 Ruwan 'ya'yan itace Cranberry (sukari kyauta)50 Kiwi50 Ruwan 'Ya'yan Abarba50 Lychee50 Mango50 Persimmon50 Shinkafa mai ruwan kasa50 Ruwan apple (sukari kyauta)50

Abincin abinci tare da ƙananan glycemic index (GI = 49 kuma a ƙasa)

Gi Cranberries (sabo ko mai sanyi)47 Ruwan innabi45 Gwangwani Green Peas45 Basmati Brown Rice45 Kwakwa45 Inabi45 Orange mai kyau45 Abincin ƙyallen hatsi gaba ɗaya45 Abincin hatsi da aka dafa tare da ita (ba tare da sukari da zuma ba)43 Buckwheat40 Itatuwan ɓaure40 Al dente ya dafa taliya40 Karas Juice (Kyautar sukari)40 Apricots da aka bushe40 Turawa40 Daji (baƙi) shinkafa35 Chickpeas35 Fresh apple35 Beat Nama35 Dijon mustard35 Tumatir da aka bushe34 Asashir masu kyau35 Noodles na kasar Sin da vermicelli35 Sesame tsaba35 Orange mai kyau35 Tumbi mai ruwan wuta35 Fresh Quince35 Sauya Sauya35 Fatarar Hal-Free Natural yogurt35 Kirkin ice cream35 Wake34 Sabon ruwan nectarine34 Rumman34 Fresh peach34 Compote (sukari kyauta)34 Ruwan tumatir33 Yisti31 Madarar ruwa30 Abincin apricot30 Lentil launin ruwan kasa30 'Ya'yan innabi na' ya'yan itace30 Ganyen wake30 Tafarnuwa30 Soyayyen karas30 Fare beets30 Jam (sukari kyauta)30 Fresh pear30 Tumatir (sabo)30 Cuku-free gida cuku30 Lentil rawaya30 Kwaya, Kabeji, Lingonberries, furannin shudi30 Dark cakulan (sama da 70% koko)30 Madarar Almond30 Milk (kowane mai mai)30 Ionan itace masu son sha'awa30 Tangerine sabo ne30 Blackberry20 Cherries25 Lentil kore25 Daren Zinare25 Bishiyar Rasberi25 Red currant25 Garin soya25 Bishiyoyi25 Suman tsaba25 Guzberi25 Ganyen Kirkin (Abincin Kaya)20 Artichoke20 Kwairo20 Soya yogurt20 Allam15 Broccoli15 Kabeji15 Cashew15 Seleri15 Bran15 Brussels tsiro15 Farin kabeji15 Barkono Chili15 Farin kokwamba15 Hazelnuts, pine kwayoyi, pistachios, walnuts15 Bishiyar asparagus15 Gyada15 Namomin kaza15 Squash15 Albasa15 Pesto15 Leek15 Zaitun15 Gyada15 Yankakken 'yayan ciyawa da daskararru15 Rhubarb15 Tofu (waken wake)15 Waken soya15 Alayyafo15 Avocado10 Leaf ganye9 Faski, Basil, vanillin, kirfa, oregano5

Idan kun yi mamakin cewa teburin glycemic index bai ƙunshi kayayyakin nama ba, har ma da kifi, kaji, ƙwai da sauran kayayyakin furotin, to ku tuno: alamar glycemic ƙididdigar alama ce mai sauƙin yanayin inda samfurin da ke dauke da carbohydrate ya rushe zuwa glucose. Abubuwan sunadarai, kamar kowane nau'in nama, kifi, kaji, da ƙwai, kusan basu da carbohydrates. Don haka ma'anar glycemic su ba komai bane.

Saboda haka, idan kuna son rasa nauyi, to mafi kyawun abincin ku shine zai hada abincin furotin tare da abincin da ke da karancin glycemic index. A zahiri, yawancin abincin furotin suna kan wannan ka’idar.

Menene ma'anar bayanan glycemic?

Indexididdigar ƙwayar cuta (Glycemic index) tana da sauƙin yanayi wanda ke nuna yadda azumin da ke motsa jiki a cikin abinci yake ɗaukar jiki kuma yana ƙaruwa da sukarin jini. Glycemic index sikelin ya ƙunshi raka'a ɗari ɗari, inda 0 shine mafi ƙarancin, 100 shine mafi girma. Da farko, an kirkiro ka'idar ne don masu ciwon sukari, amma yanzu ana ƙara amfani dashi don bambance amfanin abinci mai gina jiki.

Abincin da ke da alaƙa na glycemic index misali ne na hadaddun carbohydrates waɗanda sannu a hankali suke ba da makamashinsu ga jiki - a zahiri, suna taimakawa sosai don magance yunwar. Sabanin haka, abincin da ke da babban GI (da farko sukari, Sweets da farin gari) suna cikin carbohydrates mai sauri - yawan amfani da su yana da alaƙa da samun nauyi mai yawa.

Ka lura cewa GI ba shi da alaƙa da adadin kuzari na abinci. Misali, karas da farin shinkafa suna da kusan guda ɗaya ma'anar glycemic - duk da haka, jimlar carbohydrate a ciki (kuma, sabili da haka, KBZhU) sun bambanta da gaske. Yayi kusa da saurin abin da carbohydrates dauke da abinci ke karba a jiki - amma ba game da adadin ƙarfin ƙarshe ba.

Cutarwa na Babban GI Products

Yawancin nazarin kimiyya suna ba da shawarar cewa yawan amfani da carbohydrates na yau da kullun tare da babban glycemic index yana rushe tsarin metabolic a jiki. Abubuwan carbohydrates mai saurin cutar suna cutar da insulin da sukari na jini, yana haifar da mummunan yanayin jin yunwa da kunna kirkirar kitse a cikin wuraren matsala (musamman akan ciki).

Idan kowane sa'a daya da rabi mutum ya ci abinci tare da GI mai yawa (shayi tare da sukari, gyada, kukis, alewa, 'ya'yan itace), to, ana kiyaye matakin glucose a cikin jini koyaushe. A cikin amsa ga wannan jikin yana fara samar da karancin insulin - a sakamakon haka, metabolism din ya lalace. Daga qarshe, wannan na iya haifar da ci gaban ciwon sukari. Wannan shine dalilin da ya sa kowane irin abincin don asarar nauyi ya fara da ƙin yarda da siradin da abinci sitaci.

Alamar Glycemic Product: Tables

A ƙarshen wannan labarin akwai tebur na kyawawan abincin carbohydrate ɗari waɗanda aka ware ta hanyar glycemic index. Ka lura cewa ainihin ƙididdigar GI na wani abinci (kuma, musamman, abincin da aka ƙare da yawa) na iya bambanta da waɗanda aka nuna a cikin jerin. Dole ne a fahimci cewa alƙalumomin ƙyalli suna da matsakaici kuma alamu ne na zahiri.

Daga cikin wadansu abubuwa, ka'idar glycemic index gaba daya ba ta yin la'akari da takamaiman metabolism na wani mutum da yanayin jikinsa. Misali, abinci mai gina jiki tare da babban GI ya zama dole ga 'yan wasa don saurin haɓakar tsoka, yayin da masu ciwon sukari da mutanen da suke son rasa nauyi ana shawarta su daina watsi da carbohydrates mai sauƙi kuma ku ci abinci kawai tare da ƙarancin GI.

Hadarin dake tattare da carbohydrates mai sauri

Daidaitaccen magana, ba abinci bane da kansa tare da babban glycemic index (farar shinkafa, burodi da sauran carbohydrates mai sauri) wanda ke cutarwa, amma yawan cin sa a lokacin da bai dace ba yana da illa. 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 ƙari, dogaro zai haɓaka kan abubuwan sanyawa a gabaɗaya da kan sukari musamman.

Fuskokin Glycemic: taƙaitawa

• Indexididdigar glycemic alama ce ta samfuran abinci na carbohydrate, wanda daga karshe yana nufin sakamakon wani abinci akan ƙara yawan sukarin jini.
• Gudanar da GI na abinci yana da mahimmanci a farko ga masu ciwon sukari, amma kuma zai kasance da amfani ga mutane akan abinci don asarar nauyi da asarar nauyi.
• Babban abinci na GI sune farkon tushen carbohydrates mai sauri (sukari, kayan lambu, zuma, da sauransu).
• Garancin abinci na GI sune tushen jinkirin carbohydrates da fiber (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 Dankali mai Girma a Tsananin atiarfafawa zuwa Satiety: Wani Makaho ne, Makafi, Nazarin Crossover a cikin ansan Adam, asalin