Glycemic load da asirin abinci mai gina jiki a cikin ciwon sukari

glycemic index na shinkafa

Babu wata hanyar da za a yi ba tare da ƙididdiga ba a cikin wannan al'amari. Matsakaicin abin da ya faru na ciwon sukari na 2 shine 6% na yawan mutanen duniya. A cikin Amurka, ɗaya daga cikin ƙasashe mafi tsananin ƙarfi a duniya, adadi ya ninka - 8%, a cikin Rasha - daga 2 zuwa 4% (ko watakila ƙari. Abin baƙin ciki, ba a yin cikakken bayanin abin da ya faru game da ciwon sukari na 2 a tsakanin Russia).

Glycemic load yana nuna adadin carbohydrates a kowane samfurin

Abincin tare da nauyin glycemic na ƙasa da 10 shine mafi kyawun tsakanin carbohydrates dangane da tasirin tasirin glucose jini da kuma samar da insulin. Samfura tare da darajar GN na 10-20 akan sikelin suna da tasiri mai ma'ana akan sukari na jini. Abinci tare da dabi'u sama da 20 yana haifar da tsalle mai tsayi a cikin glucose jini da matakan insulin. Saboda wannan dalili, ana bada shawara don amfani da abinci tare da babban nauyin glycemic tare da taka tsantsan.

An sani cewa yawan wuce haddi na abinci tare da babban glycemic load an cika shi tare da samun nauyi.

Duk kasancewar kitse na ciki (na ciki) da kuma nauyin abinci mai yawa (yawan kitsuwar da ake samu a jikin carbohydrates) suna taimakawa ci gaban insulin juriya.

A lokaci guda, jigilar glucose mai yawa daga jini zuwa sel ya rikice, wanda ke haifar da tarawa da canzawa zuwa ga mai mai. Kayan mai (musamman ma ciki), bi da bi, yana haifar da halayen ƙirar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwa wanda ke da alhakin rikicewar metabolism, kuma a sakamakon haka, ƙwayar jijiyoyin jikin mutum zuwa insulin din ya sake raguwa. Yayin aiwatar da irin wannan motsi a cikin wani mummunan da'irar, ciwon sukari na 2 ya fara tasowa.

Abubuwan da aka kera a jikin carbohydrates (kamar farar shinkafa) rashin ƙwayar fiber, wanda zai iya rage yawan lalacewarsu, sabili da haka ƙara yawan glucose jini da matakan insulin fiye da takwarorinsu marasa magani.

Tsarin dangantaka mai ban sha'awa tsakanin haɗarin nau'in 2 na ciwon sukari da adadin farin shinkafa da aka cinye an kwanan nan an kafa shi a cikin nazarin-meta na nazarin 4 - biyu tsakanin yawan Asiya da biyu a cikin ƙasashen Yammacin Turai. A cikin Asiya, inda farin shinkafa shine tushen abinci mai gina jiki, a matsakaici ana cinye shi a cikin rabo 3-4 a kowace rana, yayin da a cikin ƙasashen Yammacin Turai shine kashi 1-2 a mako.

Ta hanyar kwatanta yawan mutanen da ke fama da ciwon sukari a cikin rukunin tare da mafi ƙasƙanci da mafi girman yiwuwar fararen shinkafa, masana kimiyya sun nuna cewa haɗarin haɓaka cutar tsakanin jama'ar Asiya ya karu da kashi 55%, kuma waɗanda ke zaune a cikin ƙasashen Yammacin - by 12%. Gabaɗaya, an gano cewa kowace ƙwayar farin shinkafa kowace rana tana ƙara haɗarin haɓakar cutar da kashi 11%.
Wannan binciken ya sake tunatar da mu da cewa carbohydrates masu ladabi ba wai kawai "adadin kuzari" ba ne, amma abincin takarce ne wanda ke tsoratar da ci gaban cututtukan na kullum.

Babu shakka, duka a Rasha da Yammacin, ba a cin farin shinkafa kamar yadda yake a kudu maso gabashin Asiya.

Amma a gefe guda, muna da tunanin wasu samfuran tare da babban nauyin nauyin glycemic: dankali, taliya, farin burodi, pies da kuma Rolls. Irin wannan abincin da ake ci yau da kullun ba shi da illa.

Ana lura da wannan halaye na gaba a cikin Amurka. A yau, Amurkawa suna cinye adadin adadin kuzari 430 fiye da kowace rana fiye da shekarar 1970. A cikin waɗannan shekaru 40-da-shekaru, yawan hatsi a cikin Amurka ya karu da matsakaicin 45% (akasari mai ladabi, carbohydrates mai ladabi). Ba abin mamaki bane cewa yawan masu fama da cutar sankara ya ninka sau uku a kasar a daidai wannan lokaci na lokaci! Hasashen abubuwan da ke faruwa a nan gaba ba mai ƙarfafawa bane kwata-kwata. An yi hasashen cewa nan da shekarar 2050 kamuwa da ciwon sukari na 2 zai karu aƙalla sau biyu.

dankalin turawa, glycemic index

Amma ga dankali da ya fi so, dole ne mu sake yarda cewa ko da samun kyawawan halaye, ana cinye kullun kuma cikin adadi mai yawa, Hakanan yana iya cutar da lafiyar.

Kuma ma'anar anan ba ta da yawa a cikin hanyar shirye-shiryensa (mashed, gasa ko soyayyen mai zurfi), amma a cikin babban adadin nauyin dankali mai glycemic. Bayanin abin da aka ambata daga malamin Jami'ar Harvard Walter Willlet ya ambata a ƙasa game da dankali a matsayin mafi kyawun samfurin don rayuwa yana ba mu dalili don yin zurfin tunani kan halayenmu "gurasa ta biyu".

“.. Dankali abinci ne mai matukar amfani kuma mai mahimmanci ga mawuyacin lokacin yunwar. Kakannina na iya tsira daga ɓacin ran Amurkawa kawai saboda dankali.

Amma a cikin al'umma ta zamani, zuwa ga mafi yawan jagorancin salon rayuwa mai rauni, saboda ɗaukar nauyinta mai ƙarfi, dankali ya daina zama mai amfani. Karatun ya nuna cewa cin dankalin turawa da yawa yana haifar da ciwon suga.

Dankali na daskararru yana gushewa zuwa glucose har ma da sauri fiye da sukari na yau da kullun. Sugar ne kawai rabin glucose, yayin da dankali mai glucose 100%. Amfanin da aka samu daga adadin kuzari na glucose na iya faruwa ne kawai ga mutum mai aiki a jiki da ke da bakin ciki. In ba haka ba, cutar kawai ... "

Za ku sha'awar karanta wannan:

Alkahol da abubuwan sha mai laushi ga masu ciwon suga

Kofi don ciwon sukari: yana yiwuwa ko ba zai yiwu ba?

Mafi kyawun 'Ya'yan itãcen marmari na Cutar sukari

Hanyoyi 9 don siyan samfuran ciwon sukari

Fa'idodi na mai cin ganyayyaki ko hanyoyi 11 na cin ganyayyaki

Yadda za'a shawo kan cutar sankara - Ganawar Rediyon Chicago

Mene ne nauyin glycemic na samfurori

Glycemic load (GI) ita ce hanya mafi dacewa don amfani da Glycemic Index (GI) lokacin da kuke kan abinci. Ana iya lasafta shi sau ɗaya ta hanyar ninka ma'aunin glycemic (cikin kashi) ta adadin tsarkakakken carbohydrates a cikin bauta guda. Glycemic load yana ba da dangantaka mai dangi game da yadda karfi da wani yanki na samfurin zai iya ƙara yawan sukarin jini.

GN = GI / 100 carbohyd carbohydrates masu tsabta

Karkatattun carbohydrates suna daidai da adadin carbohydrates a cikin kayan masarufin rage cin abinci mai haɓakawa.

A matsayinka na mai mulki, yawancin masana abinci masu gina jiki sun yi imanin cewa nauyin glycemic a kasa 10 “mara nauyi” ne kuma nauyin glycemic sama da 20 “mai girma” ne. Tunda nauyin glycemic yana da alaƙa da tasirin abinci akan sukarin jini, ana buƙatar ƙara yawan nauyin glycemic don sarrafa sukari na jini (ga masu ciwon sukari) da asarar nauyi (ga mutanen da suke da kiba sosai).

Lura. Kuna iya samun ƙarin cikakkun bayanai game da ƙayyadadden glycemic index da nauyin glycemic akan wannan shafin - Glycemic index: ra'ayi daban-daban game da sarrafa sukari na jini.

Iyaka akan amfani da nauyin glycemic

Don lissafa nauyin glycemic, dole ne a fara gano ƙididdigar glycemic index (GI) na abinci, wanda aka ƙaddara shi ne kawai ta hanyar gwajin ɗan adam. GI gwaji ne mai tsada mai tsada kuma mai ɗaukar lokaci sosai. Don yin wannan, ana buƙatar batutuwa (mutane), kuma a halin yanzu ana gudanar da waɗannan gwaje-gwaje ne kawai ta takaitaccen cibiyoyin bincike. Saboda haka, ana samun bayanai na GI ne kawai ga adadin ƙarancin abincin da muke ci.

Mafi girman gwaje-gwajen gwajin GI da aka samo asali daga Ostiraliya ne, saboda haka yawancin samfuran da ake gwadawa a yanzu sun fito ne daga Ostiraliya. Wannan ya kara hana amfani da bayanan, kamar yadda wasu samfuran samfuran da aka gwada basu da kamanni iri daya a sauran sassan duniya.

Mafi muni, masana'antun abinci suna ƙirƙirar sababbin abinci da sauri fiye da gwajin GI da za a iya yi. Kowace shekara, dubun dubatar sababbin kayan abinci da aka tattara a kan shelf na abinci, amma samfurori kaɗan ne kawai ake gwadawa don GM. Saboda wannan, yana da shakkar cewa zamu taɓa kaiwa ga gaci a cikin lokacin da za'a san samfurin glycemic index don samfuran duka.

Baya ga waɗannan iyakokin, babu wata hanyar da aka san ta don ƙididdigar GI na jita-jita iri-iri, ban da gwada tasirin wani abinci a kan mutane a cikin yanayin dakin gwaje-gwaje. Sakamakon wannan shine cewa mai dafa abinci ko mai dafa abinci na gida ba shi da hanya mai amfani don tantance ƙididdigar glycemic index ko nauyin glycemic na kowane nasu halittun.

Babu shakka, ana buƙatar wata hanya don kimanta nauyin glycemic lokacin da ba a san ƙididdigar glycemic ba.

Loadara yawan nauyin glycemic tare da ƙididdigar kimantawa

Ta hanyar gudanar da nazarin abubuwan data kasance akan bayanan glycemic na abinci, Bayanin Abinci ya sami damar ƙirƙirar tsarin lissafi wanda ke kiyasta nauyin glycemic ta hanyar kwatanta matakan sanannun abubuwan gina jiki a cikin abinci. Ba a tsara wannan dabara ta maye gurbin ƙididdigar kayan aikin glycemic na al'ada ba, amma yana ba da ƙididdigar gwargwadon lokacin da ba a san jigon abincin abinci ba.

Da ke ƙasa akwai jadawali wanda ke nuna kwatancen ƙayyadaddun matakan ƙididdigar yawan ƙwayar glycemic fiye da abinci na carbohydrate sama da 200 na yau da kullun.

Tattaunawa

A cikin jadawalin da ke sama, kowane lu'u-lu'u mai haske yana wakiltar nauyin glycemic load don takamaiman samfurin. Layin baƙar fata yana wakiltar ƙididdigar glycemic load (GH) da aka ƙididdige ta amfani da tsarin ilimin lissafi na abinci. Don wannan binciken, an ɗauki bayanan glycemic daga tebur na duniya na glycemic index da kuma alamun alamun glycemic: 2002 ga waɗannan samfuran waɗanda za a iya dogara da su sosai tare da shigarwar data kasance a cikin Bayanin Abinci na Abinci. Ga kowane abincin da aka bita a cikin wannan binciken, an yi amfani da hidiman 100 g a cikin bayanan Abinci. Ma'anar GN don abinci a cikin wannan binciken shine 20.8, kuma sakamakon OHH yana da daidaitaccen kuskure na 5.5.

Fa'idodin OGN

Abinci na yau da kullun ya haɗa da abinci da yawa waɗanda ba a tantance ma'anar glycemic ɗin ba. Yin amfani da OGN (a Turanci Imididdigar Adadin Glycemic ko kuma a rage eGL) don tantance kwayar glycemic na waɗannan abinci, kuna samun cikakken hoto game da abincin da kuke ci. Wannan ya sa ya yiwu a guji mummunan sakamako na amfanin sa sakamakon rashin mahimmancin bayani game da GBV din su.

Bayanin Gina Jiki na Glycemic Loatment

Imididdigar yawan kuɗin glycemic suna bayyana akan shafukan Nutrition Data (ND) kuma suna da tsari mai kama da misalin akan hannun dama (idan baku fahimci yadda ake amfani da bincike na ND ba, duba misalin a nan):

Tun da nauyin glycemic ya dogara da girman sabis, zaku ga canji a darajar Imididdigar Adadin Glycemic (OGN) idan kun canza girman bautar (SGirman kuskure) a saman shafin.

Me ya ba da shawara ga masoya dankalin turawa?

Masana sun ba da shawarar yin wannan yanayin wanda ya wajaba dangane da wasu samfuran "matsala". Don kasancewa “amintacce” da “amfani”, dankali bai kamata ya kasance a kullun a kan teburinmu ba, ya kamata a iyakance yanki kuma wurinsa ya kamata a kambi na dala ɗin abinci, ba cikin rukunin kayan lambu ba.

Ba wai kawai ciwon sukari ba, amma ...

Haɗarin haɗarin cin abinci tare da nauyin glycemic mai yawa ya wuce ciwon sukari. An gano cewa irin wannan abincin yana kara haɗarin wasu cututtuka, musamman wasu cututtukan cututtukan fata da zuciya da cututtukan jijiyoyin jiki.

Babban matakan insulin a cikin jini, wanda ya haifar da yawan amfani da abinci tare da nauyin glycemic mai yawa, na iya kara yawan triglycerides a cikin jini, rage matakin "mai kyau" cholesterol, sannan kuma ya tsokani haɓakar ƙwayoyin kansa.

Wani binciken da aka yi kwanan nan a Koriya ya gano cewa kowace hidimar farin shinkafa na ƙara haɗarin kamuwa da cutar sankarar nono a cikin mata da kashi 19%.

Irin wannan binciken da aka yi a Amurka a cikin matan da ke cin abinci mai yawa na fitsarin carbohydrates sun nuna hadarin kamuwa da cutar kansa.

Mutanen da ke da ciwon sukari suna da haɗarin 30% na haɓakar ciwon kansa, 20% na ciwon nono da kuma 82% na cututtukan cututtukan hanji idan aka kwatanta da waɗanda ba tare da ciwon sukari ba. Ana tsammanin a cikin waɗannan halayen, ciwon daji yana haɓaka sau da yawa saboda wani aikin ci gaba da ilimin insulin.

Carbohydrate metabolism

Tsarin metabolism na dabi'un sunadarai, fats da carbohydrates ba zasu iya faruwa ba tare da halartar hodarwar da ƙwayar ƙwayar ƙwayar hanta ta samar - insulin. Jiki yana rufe ta a daidai lokacin da ake samun karuwar glucose da ke cikin jini.

Bayan cin abinci mai wadataccen abinci a cikin carbohydrates, sakamakon rarrabuwarsu, tsalle tsinkaye cikin matakan sukari na jini yana faruwa. A cikin amsa, an fara samar da insulin, wanda ke a matsayin maɓalli don shigarwar glucose a cikin sel jikin mutum don samar da makamashi.

Wannan ingantacciyar hanyar da zata iya aiki na iya aiki - insulin na iya zama lahani (kamar yadda yake game da ciwon sukari) kuma kar a bude hanyar zuwa glucose a cikin sel ko kyallen da ke dauke da glucose basa bukatar irin wannan adadin. Sakamakon haka, taro na jini ya tashi, fitsari yana karɓar siginar don samar da ƙarin insulin kuma yana aiki don sutura, kuma an adana wuce haddi na carbohydrates a cikin jikin mai a cikin kitse - tanadin dabarun yanayin rashin abinci mai gina jiki.

Don hana mummunar tasiri a jikin mutum wanda ya haifar da yawan glucose, yana da muhimmanci a kula da matakinsa.

Manuniyar Glycemic Index da Bayanan martaba

GI ƙima ce da ke ƙayyade tasirin carbohydrate akan sikelin abinci, kazalika da canjin matakin glucose. Matsakaicin matakin mai nuna alama shine 100. Babban manunin kaya yana nuna raguwa a cikin tsawon lokacin da ake jujjuyar da abinci zuwa glucose kuma yana haifar da karuwa cikin sukari na jini.

Kowane samfurin yana da nasa GI, wanda aka nuna a cikin tebur:

Kada a cinye samfuran insulin insulin kusa da 100 kada su ƙaranci da ya wuce 10 g a lokaci 1. Indexididdigar glucose ta 100 ce, don haka duk sauran samfuran an kwatanta shi da shi. Tsarin, alal misali, kankana yana da muhimmanci sosai sama da matsakaici, don haka ya kamata a yi amfani da wannan samfurin tare da taka tsantsan.

Bayanin glycemic yana buƙatar saka idanu na wajibi na sukari a duk rana. An ƙaddara matakin glucose ta hanyar yin zubar jini a kan komai a ciki, sannan bayan loda tare da glucose. Cutar yawan glycemia a cikin mafi yawan lokuta ana lura da mata yayin daukar ciki, da kuma masu ciwon sukari da ke dogaro.

Bayanan martaba na glycemic yana ba ku damar yin la'akari da ka'idodin tsarin abinci mai kyau, yana tabbatar da cewa abinci tare da babban glycemic index yana haɓaka glucose a daidai daidai da sukari mai tsabta.

Yawan marasa amfani da carbohydrates na yau da kullun na iya haifar da ischemia, bayyanar ƙarin fam da haɓakar ciwon sukari. Koyaya, bai kamata ku dogara gaba ɗaya kan tsarin glycemic a cikin komai ba, tunda ba duk samfuran da ke da ƙimar wannan siga daidai suke shafar jikin ba. Bugu da kari, ƙarancin ya shafi hanyar shirya samfuran.

Tunanin nauyin glycemic

Domin samun damar iya hasashen tasirin wani samfurin a kan cutar ta glycemia, da kuma tsawon lokacin da ya tsaya a babban alama, kuna buƙatar sanin game da irin wannan alamar kamar GN.

Dangane da wannan tsari da ke sama, za a iya gudanar da nazarin kwatancen GN na samfurori daban-daban tare da dabi'u iri ɗaya, alal misali, kyauta da kankana, za'a iya aiwatarwa:

1. GI donut shine 76, adadin carbohydrates shine 38.8. GN zai zama daidai da 29.5 g (76 * 38.8 / 100).
2. GI na kankana = 75, kuma adadin carbohydrates shine 6.8. A cikin lissafin GN, ana samun darajar 6.6 g (75 * 6.8 / 100).

Sakamakon kwatancen, zamu iya amince da cewa amfani da kankana a daidai wannan adadin donuts zai haifar da ƙaramar cutar glycemia. Saboda haka, yawan samfurori tare da ƙananan GI, amma a cikin carbohydrates, tare da burin rasa nauyi zai zama mai cikakken tasiri. Mutum yana buƙatar cin abinci tare da karamin GI, rage cin abinci na carbohydrates mai sauri kuma yana kula da nauyin glycemic.

Ya kamata a yi la'akari da kowane yanki na tasa akan sikelin matakan GN:

• Ana la'akari da GN zuwa 10 a matsayin mafi ƙarancin shiga,
• GN daga 11 zuwa 19 yana nufin matsakaici,
• GN mafi girma fiye da 20 shine karuwa mai mahimmanci.

Yayin rana, bai kamata mutum ya cinye fiye da raka'a 100 cikin tsarin GBV ba.

Glycemic load tebur na wasu samfurori (da 100 g na samfurin)

Yin hulɗa da GM da GN

Dangantaka tsakanin waɗannan alamomin guda biyu ita ce cewa sun dogara ne da wani gwargwadon carbohydrates. Canje-canje a cikin ƙimar glycemic na samfurin yana faruwa ne gwargwadon manipulations ɗin da ake yi tare da abinci. Misali, glycemic index na raw karas shine 35, kuma bayan dafa shi ya hau zuwa 85. Wannan ya nuna cewa jigon karas da aka dafa yana da yawa sama da irin kayan lambu guda ɗaya. Bugu da ƙari, girman yanki da aka yi amfani da shi yana rinjayar girman GN da GI.

Darajar ma'aunin glycemic ya dogara da adadin glucose a cikin abinci. A mafi yawancin lokuta, ana lura da lambobi masu girma a cikin carbohydrates mai sauri, wanda bayan an shigar da ƙwaƙwalwar cikin wani ɗan gajeren lokaci, wani ɓangare ya canza zuwa glucose kuma ya zama kayan mai.

1. --Arancin - har 55.
2. Matsakaici - daga 55 zuwa 69.
3. Babban ma'ana wanda darajar sa ta wuce 70.

Yana da mahimmanci ga mutanen da ke da ciwon sukari su ƙidaya ba kawai GI ba, amma GH don daidaita glycemia. Wannan zai ba ka damar sanin kayyakin kayan abinci ta hanyar carbohydrates, kazalika da gano adadin su a cikin kowane kayan abinci.

Karka manta cewa hanyar sarrafa kayan yayin dafa abinci tana canza sigoginta kuma galibi tana cika aikin. Wannan shine dalilin da ya sa yana da muhimmanci a ci abinci a ɗanye. Idan ba zai yiwu a yi ba tare da sarrafawa ba, to zai fi dacewa a tafasa kayayyakin abinci. Yawancin 'ya'yan itatuwa da kayan marmari suna ɗauke da fiber da bitamin mai yawa a cikin kwalin su, saboda haka ya fi kyau a yi amfani da su ba tare da tsabtatawa na farko ba.

Abinda ke shafar GI:

1. Adadin fiberkunshe ne a cikin samfurin. Sama da darajar sa, tsawon abincin yana karba kuma yayi ƙasa da GI. Carbohydrates an fi cinye su a lokaci guda tare da kayan lambu.
2. Balagagge samfurin. Cikakken 'ya'yan itacen ko Berry, da yawan sukari yana dauke da mafi girma da GI.
3. Jiyya mai zafi. Tasirin iri ɗaya kan samfurin yana ƙara GI ɗinsa. Misali, idan aka dafa abincin da yake masarufi, to yawan insulin ya hau.
4. Kayan mai. Suna rage jinkirin shan abinci, sabili da haka, kai tsaye suna haifar da raguwa a cikin GI. Ya kamata a fi son fats kayan lambu.
5. Acid samfurin. Duk samfurori tare da dandano iri ɗaya, rage ƙididdigar glycemic na tasa.
6. Gishiri. Kasancewarsa a cikin jita-jita yana ƙara yawan GI su.
7. Sukari. Yana kai tsaye yana rinjayar da karuwa a cikin glycemia, bi da bi, da GI.

Abincin abinci mai gina jiki, wanda ya dogara da lissafin lissafi, an tsara shi ne ga mutanen da ke fama da ciwon sukari, kazalika da waɗanda dole su sa ido a kan ƙwayar cutar su saboda dalilai daban-daban. Irin wannan tsarin abincin ba irin abincin da ake ci ba ne, kamar yadda masana abinci suka kirkiresu ba kawai don rage nauyi ba, har ma don cimma diyya ga cututtukan da ke tattare da cutar.

Bidiyo akan mahimmancin alaƙa da alaƙar abubuwan kwantar da hankali:

GBV da ciwon sukari

Abincin da ke da babban GI da GN suna da tasiri mai ƙarfi akan abun da ke cikin jini.

Increasearuwar glucose yana haifar da haɓakar insulin, wanda ke buƙatar rage ƙarancin abinci da ƙididdigar GN.

Ciwon sukari wanda ba shi da insulin-yana buƙatar binciken ƙarin halaye na samfurori (kalori, carbohydrates, GI).

Mutanen da ke da nau'in cuta na 1 dole ne suyi allurar rigakafi a koyaushe, don haka ya kamata suyi la'akari da lokacin ɗaukar glucose da ke cikin kowane takamaiman samfurin.

Yana da mahimmanci ga marasa lafiya su san saurin aiwatar da insulin, abubuwan da ke shafar saukin ƙarfinsa don su ci daidai.

Ana yin bincike irin su masu ciwon sukari a kan wani gwaji na musamman - tsarin na glycemic cur, yanayin da kowane mataki na binciken ke da shi.

Binciken yana ƙayyade glucose mai azumi da kuma lokuta da yawa bayan motsa jiki. Glycemia ya kamata ya koma al'ada cikin sa'o'i biyu na shan magani na musamman. Duk wani karkacewa daga dabi'un al'ada yana nuna farkon ciwon sukari.

Abin da kuke buƙatar sani lokacin rasa nauyi?

Mutanen da ke neman rasa nauyi galibi suna barin abincin da suka fi so, musamman kayan lemo. Rage nauyi shine babban damuwa ga marasa lafiya masu kiba da masu ciwon sukari. Ko da kuwa dalilin da ya sa kake son kawar da nauyin jiki fiye da kima, yana da mahimmanci ga kowane mutum ya san dalilin da ya sa glycemia ke ƙaruwa, menene ƙa'idar wannan mai nuna alama da yadda za a daidaita shi.

Babban shawarwarin rasa nauyi:

1. Yi amfani da samfurori tare da babban glycemic index kafin yin aiki na jiki, don kuzari ya bayyana, kuma aka haɓaka insulin. In ba haka ba, abincin da yake shigowa ana canza shi zuwa mai mai.
2. Kawai samfuran da ke da ƙarancin GN da glycemic index ya kamata a fifita. Wannan zai ba ka damar samar da makamashi a hankali a hankali, yana hana jinkirin cikin insulin, da kara yawan glucose a cikin jini, haka kuma ka guji sanya kitse.

Ya kamata a fahimci cewa nauyin glycemic shine muhimmin mahimmanci don la'akari yayin ƙirƙirar abinci, amma wannan alamar bazai zama fifiko ba. Bayan wannan kuma, yakamata a yi amfani da sigogi kamar abun da ke cikin kalori, haka kuma yawan kitsen, bitamin, gishiri, ma'adanai da amino acid.

Kawai irin wannan hanyar haɗa kai don tsara abincinku mai amfani ne kuma yana iya haifar da sakamakon da ake so.