Glycemic index na hatsi tebur

Abubuwan da ke cikin kalori da kuma glycemic index na hatsi suna sa su zama ga masu ciwon sukari. Koyaya, ba duk hatsi suna da lafiya ba. Kafin amfani, wajibi ne don gano hanya mafi amfani don sarrafa hatsi, yadda za a dafa su daidai kuma waɗanne jita-jita ne ya kamata a watsar. Da farko, ma'aunin glycemic shine mafi kyawun duba tare da tebur.

Menene GI?

Matsakaicin yawan narkewar carbohydrates da karuwar sukari mai zuwa ana kiran shi glycemic index. Tebur na GI na samfurori daban-daban shine babban tushen bayanai don ƙirƙirar abincin mai ciwon sukari. An auna sikelin daga 0 zuwa 100, inda 100 shine alamar GI don ingantaccen glucose. Yawan cin abinci koyaushe tare da babban GI yana rushe metabolism, yana ƙaruwa matakan sukari, kuma shine dalilin karuwar nauyin jiki.

Cereals ingantaccen tushe ne na fiber da abubuwan gina jiki, amma a cikin ciwon sukari suna cikin zaɓi mai tsauri. Tsarin GI da abun cikin kalori dole ne a sarrafa su.

Koma kan teburin abinda ke ciki

Tebur na glycemic fihirisa na hatsi daban-daban

Koma kan teburin abinda ke ciki

Buckwheat da ciwon sukari

Abinda ke ciki na buckwheat ya hada da:

• Bitamin A da E. A matsayin maganin antioxidants.
• Vitamin PP. Yana kare koda.
• Vitamin B. Normalizes tsarin da aiki na sel jijiya waɗanda lalacewar sukari spikes.
• Kayan aiki. Yana karfafa jijiyoyin jini.
• Chrome. Yana rage sha'awar kayan maye.
• Selenium. Yana cire gubobi, inganta yanayin ido.
• Manganese Yana inganta samarda insulin.
• Zinc Yana inganta yanayin fata.
• Amino acid. Taimakawa ga fermentation na dabi'a.
• Fats masu tarin yawa. Lestananan cholesterol.

Buckwheat GI raka'a 50 ne, amma saboda yawan wadataccen carbohydrate ana bada shawarar yin amfani dashi kafin tsakar rana. Kwai biyu na tafasasshen buckwheat daidai suke da na 1 gurasa na gurasa. Gididdigar glycemic na burodin buckwheat yana ƙasa da na semolina saboda ƙarin fiber. Green buckwheat yana contraindicated a cikin cututtuka na saifa.

Koma kan teburin abinda ke ciki

Millet groats

Millet shine tushen carbohydrates na “tsawon lokaci”. Ya na dauke da sinadarin zinc, magnesium da alli, yana ba da abubuwan gano abubuwa masu mahimmanci kuma yana inganta metabolism. Millet yana da amfani mai amfani ga samar da insulin kuma baya haifar da rashin lafiyan jiki. Sanannu daga ƙuruciya, gero masara tare da kabewa an ƙara shi cikin abincin don ciwon sukari. Likitoci suna ba da shawara game da tsayawa a digo na gero da gargaɗi ga mutanen da ke fama da cututtukan gastritis, ƙarancin acidity da maƙarƙashiya: ya kamata su ƙi gero.

Koma kan teburin abinda ke ciki

Muesli da ciwon suga

Masu ciwon sukari dole ne su mai da hankali sosai tare da muesli: yawan adadin kuzari a cikin kayan kwalliya ya tafi da sikelin - 450 kcal. Cakulan, sukari, 'ya'yan itatattun kayan marmari na asali mai ma'ana, abubuwan adanawa da daskararru ana ƙara haɗa su zuwa sifofin da aka saya. A cikin abincin, ba za ku iya ƙara fiye da 50 grams na wannan bi ba. Zai fi kyau a tattara cakuda da kanka: wannan zai kare jiki daga abubuwan da ba a amfani da su.

Koma kan teburin abinda ke ciki

Lu'ulu'u na sha'ir

Yin amfani da sha'ir na sha'ir a kai a kai yana inganta yanayin jijiyoyi da jijiyoyin jini, yana daidaita matakan haɓaka, da inganta haɓakar hematopoiesis. Tare da ƙara tsari na sha'ir lu'ulu'un a cikin abincin, matakin suga na jini yana inganta. Pearl sha'ir yana wanke jikin cutarwa, yana inganta rigakafi, yana karfafa kasusuwa, yana inganta yanayin fata da membranes na mucous, kuma yana daidaita hangen nesa. Ko yaya, akwai iyakoki da yawa:

• Abincin da ba a ke so da sha ba
• Zai fi kyau kada ku ci wannan hatsi tare da kwai ko zuma,
• tare da yin amfani da yau da kullun, cin zarafin hanta yana yiwuwa,
• tare da kara yawan acidity da maƙarƙashiya, ana haɓaka wannan hatsi.

Koma kan teburin abinda ke ciki

Sha'ir na ciwon sukari

Tsarin hatsi mai tsabta shine 313 kcal, amma masara ta sha'ir akan ruwa ta ƙunshi kawai 76 kcal. A haɗe tare da ƙarancin glycemic index, wannan porridge shine babban abincin don ciwon sukari. Kashi 65% na hatsi ya ƙunshi hadaddun carbohydrates, wanda ke bawa mai cikakken iko tsawon lokaci kuma baya haifar da kwatsam a sukari. Musamman akwatin yana da amfani ga marasa lafiya na ƙungiyar tsufa.

Koma kan teburin abinda ke ciki

Alkama mai alkama

Alkama alkama samfuri ne mai yawan adadin kuzari, amma saboda tasirin matakin glucose a cikin jini ana amfani dashi ga masu ciwon suga. Iri nau'in alkama na alkama:

• Bulgur. Don haɓakar sa, hatsi ya yi yaushi, ya bushe da sauƙi, an murƙushe shi da murƙushe shi. Godiya ga wannan zagaye na fasaha, ana ba da dandano sabanin sauran hatsi. GI - raka'a 45. Thearin ƙwayar ganyayyaki na yau da kullun zuwa rage cin abinci yana inganta aikin hanji kuma yana daidaita ƙwayar cuta. Groats suna da arziki a cikin carotene, fiber, ash da tocopherol.
  
• Arnautka. An yi shi ne daga alkama na bazara. Yana karfafa tsarin garkuwar jiki, zuciya da jijiyoyin jini, kuma mafi mahimmanci, shine ke aiwatar da hanyoyin dawo da yanayi idan lalacewar fata.
• Couscous. Da amfani ga tsarin musculoskeletal, tsarin juyayi. Yana aiki a matsayin prophylactic don osteoporosis. GI yana da girman gaske - raka'a 65, saboda haka ya fi kyau kar a kwashe ku da burodi.
• Aka buga Abun sunadarai ya fi alkama kyau. Inganta yanayin tsarin endocrin, yana daidaita glucose, yana karfafa ganuwar jijiyoyin jini.

Koma kan teburin abinda ke ciki

Masara grits

Amfanin masara grits kamar haka:

• beta-carotene yana da amfani mai amfani ga gabobin hangen nesa,
• Vitamin B yana hana rikicewar ciwon sukari
• baƙin ƙarfe yana inganta yanayin jini,
• magnesium yana daidaita yanayin insulin,
• Zinc yana kwantar da hanji.

Saboda babban GI, adadin masarar masara a cikin abincin ana bada shawarar a iyakance shi. Yi amfani da Boiled ba tare da masu zaki ba.

Koma kan teburin abinda ke ciki

Oatmeal

Yin ba da oatmeal ko oatmeal gidan ajiya ne na abubuwan gina jiki. Oatmeal yana kula da matakan sukari, yana kawar da cholesterol "mara kyau", yana tsaftace tasoshin jini, shiga cikin rushewar glucose, inganta aikin hanta. Tare da yin amfani da oatmeal na oatmeal da oatmeal porridge, daidaitaccen sashi na insulin wani lokaci ana buƙatar shi ta hanyar ragewa. A irin waɗannan halayen, maye gurbin insulin tare da afrazetin yana yiwuwa tare da izinin likita.

Koma kan teburin abinda ke ciki

Rice da ciwon sukari

Duk da yawan bitamin da macronutrients, fararen shinkafa mai kalori ce kuma tana da babban GI. Varietyananan launuka masu kyau ba shi da amfani, yana haɓaka sukari da sauri, don haka tare da ciwon sukari an maye gurbin shi da launin ruwan kasa, launin ruwan kasa ko daji. Amma koda wadannan nau'ikan bai kamata a kwashe su ba. Tare da ciwon sukari, yana da kyau a yi amfani da nau'ikan nau'ikan grained. Viscous porridge yana da amfani ga matsaloli tare da ƙwayar ƙwayar jijiyoyi, don haka idan mai ciwon sukari yana da ciwan ciki, lokacin amfani da shinkafa na shinkafa viscous, kuna buƙatar daidaita sashin insulin.

Koma kan teburin abinda ke ciki

Semolina

Indexididdigar glycemic na semolina tana da girma sosai, don haka tare da ciwon sukari, kuma musamman tare da nau'in gestational, ba lallai ba ne. Tare da yin amfani da kullun, mutum yana samun nauyi, ana samar da insulin a hankali kuma dole a ƙara yawan adadin ƙwayoyi. Za'a iya amfani da Semolina azaman ƙarawa zuwa cutlets ko kayan abincin masu ciwon sukari, amma a cikin ƙananan kaɗan.

Buckwheat da shinkafa

Tsarin glycemic na wannan hatsi ya kasance daga raka'a 50 zuwa 60, wanda ake ɗauka a matsayin matsakaici mai nuna alama. Ana ba da shawarar irin wannan jigon don abinci mai ƙoshin abinci saboda iyawarsa don sarrafa glucose da cholesterol. Gurasar Buckwheat ba ta da ƙima, kuma samfurin kanta saboda kasancewar irin waɗannan abubuwan a ciki:

• amino acid
• bitamin
• sunadarai masu gina jiki
• maganin rigakafi.

Buckwheat wani ɓangare ne na wasu sanannun abincin hatsi kuma ba wai kawai saboda ƙananan glycemic index ba.

Yanzu bari mu juya zuwa shinkafa, ba kowa ya san cewa shinkafa na iya zama fari ba kawai, har ma da launin ruwan kasa. Duk waɗannan nau'ikan wannan hatsi ana amfani dasu cikin nasara dafa abinci. Glycemic index na shinkafa yana daga raka'a 45 zuwa 65, kuma shinkafa launin ruwan kasa yafi dacewa da jikin mutum fiye da farin dangi. A cikin irin wannan samfurin, ana kiyaye husk, wanda ke da abubuwa da yawa masu amfani, saboda haka shinkafar shinkafa wani irin shago ce.

Ganyen sha'ir da masara

Pearl sha'ir shugaba ne na gaske a cikin matakan hatsi masu inganci. GI dinsa yana da raka'a 20-30 ne kawai, amma idan an dafa shi sha'ir lu'ulu'u a cikin ruwa ba tare da ƙarin man shanu ba. Irin wannan samfurin baza ku iya cin abincinku ba, wanda zai ba ku damar cinye shi yayin abincin. Likitoci suna jin daɗin sha'ir don kasancewar lysine a ciki, wanda yake iya:

• santsi wrinkles
• don kula da sautin fata.

Grits na masara suna da arziki sosai a cikin phosphorus, abubuwan da aka gano da bitamin A, B, C, D

Ya kamata a kula da wannan hatsi tare da kulawa sosai. Gayinta na glycemic shine maki 70, wanda ake ɗauka a matsayin mai nuna alama mai ma'ana sosai.

A saboda wannan dalili ne cewa irin wannan abincin ba zai zama mai lafiya ga kowa ba. Sabili da haka, labarin - Masara don nau'in ciwon sukari na 2, rukuninmu zai zama da amfani ga masu karatu.

Yana da mahimmanci a tuna cewa yayin maganin zafi ko sinadarai, GI na masara yana da haɓaka. Muna magana ne game da flakes na masara, chopsticks da popcorn.

Koyaya, bai kamata a rubuta kashe kayan kwandon masara ba, saboda ya ƙunshi abubuwa da yawa:

Kayan da ke cikin masara suna da amfani sosai ga tsofaffi, amma ba don masu ciwon sukari ba.

Menene ma'anar bayanan glycemic

GI alama ce dake nuna tasirin abinci iri-iri akan gulukon jini. A mafi girma da fihirisa wani samfurin, da sauri tafiyar matakai na rushewar carbohydrates a cikin jiki ya faru, kuma daidai da haka, lokacin ƙara yawan sukari yana haɓaka. Calcuididdigar ta dogara da glucose na GI (100). Matsakaicin samfuran da suka rage da abubuwan da ke tattare da shi shine ke ƙididdige yawan maki a cikin jigidansu.

Ana la'akari da GI mara ƙaranci, sabili da haka mai lafiya ga mai haƙuri da ciwon sukari, idan alamunsa suna cikin kewayon daga 0 zuwa 39. Daga 40 zuwa 69 matsakaici ne, kuma sama da 70 babban adadi ne. Ba kawai waɗanda ke fama da “cutarwa mai dadi” kaɗai suke amfani da su ba, har da waɗanda suke ƙoƙarin yin ingantacciyar rayuwa da kuma bin ka'idodin abinci mai lafiya. Manuniya na GI, abubuwan da ke cikin kalori, rabo na furotin, fats da carbohydrates na manyan hatsi an nuna su a tebur.

Krupa ya shahara sosai tsakanin waɗanda suka yanke shawarar cin daidai. Har ma akwai adadin kayan abinci na masarar da aka keɓance su musamman da kayan marmari da kuma abincin da ke ci.

Batu mai ban sha'awa shi ne cewa GI na kayan ƙwari da dafaffen hatsi suna cikin rukuni daban-daban:

• raw buckwheat - 55,
• Boiled groats - 40.

Abun haɗin da abun ciki na abubuwan gina jiki ba ya canzawa, kuma alamun ƙididdigar sun bambanta saboda kasancewar ruwa a cikin dafaffen tasa.

Samfurin yana cikin rukunin tsakiya. Ofarin madara ko sukari ya riga ya nuna sakamako daban-daban, canja wurin hatsi zuwa nau'in hatsi tare da babban glycemic index. 100 g na buckwheat a kowane kwata ya ƙunshi carbohydrates, wanda ke nufin cewa dole ne ku guji cin shi don abincin dare da haɗuwa tare da sauran samfuran carbohydrate. Zai fi kyau a haɗo tare da kayan lambu kuma ƙara furotin a cikin nau'in kifi, naman kaza.

Aikin shinkafa ya dogara da nau'ikansa. Farar shinkafa - hatsi, wanda ya gudana cikin tsabtatawa da niƙa - yana da alamar 65, wanda ke danganta shi da ƙungiyar samfuran tsakiyar. Brown shinkafa (ba a gurza ba, ba a goge ta ba) ana kimanta shi da raka'a 20 ƙasa, wanda ke sa aminci ga masu ciwon sukari.

Rice shago ne na bitamin na rukunin B, E, macro- da microelements, har ma da mahimmancin amino acid. Marasa lafiya suna buƙatar wannan don rigakafin rikice-rikice na ciwon sukari (polyneuropathy, retinopathy, ilimin cututtukan koda).

Yawancin launin ruwan kasa suna da amfani duka a cikin adadin abubuwan da jiki ke buƙata kuma a cikin alamu na mutum guda ɗaya na GI da adadin kuzari. Kadai kawai shine takaitaccen rayuwar shiryayye.

Gwangwadon gero an ɗauka shine samfurin tare da babban ma'auni. Zai iya kai 70, wanda ya danganta da matsayin girmanwa. Wanda ya fi kauri a cikin warin kwalliya, ya fi abun ciki da sukari da shi. Koyaya, duk kayan da mutum yayi amfani dashi yasa ya zama sananne:

• rigakafin cututtukan zuciya,
• hanzarta na karbo abubuwa masu guba daga jiki,
• tasiri mai amfani akan narkewa,
• saukarwa da cholesterol a cikin jini,
• hanzari na yawan kiba, saboda wanda aka rage yawan kitse,
• normalization da karfin jini,
• maido da aikin hanta.

Harkokin shinkafa

Wannan nau'in hatsi shine shagon bitamin, amino acid da ma'adanai, amma dole ne a bi da shi tare da taka tsantsan, tunda GI na samfurin zai iya kaiwa 70. Yana da kyau kada kuyi amfani da madara da sukari yayin shirya kayan masara. Ya isa a tafasa hatsi a ruwa kuma ƙara ɗan ƙaramar fructose, stevia ko maple syrup a matsayin mai zaki.

Grits na masara sun shahara saboda babban abin da ke tattare da waɗannan abubuwan:

• magnesium - a hade tare da bitamin-jerin bitamin yana inganta halayyar sel zuwa insulin, yana da tasiri mai amfani akan aiki zuciya da jijiyoyin jini,
• baƙin ƙarfe - yana hana haɓakar ƙwayar cuta, yana inganta jijiyoyin sel tare da oxygen,
• zinc - yana ba da gudummawa ga aiki na yau da kullun, yana ƙarfafa tafiyar matakai na rigakafi,
• Bitamin B - mai da tsarin juyayi, amfaninsu wani matakin kariya ne ga ci gaban cututtukan ciwon sukari,
• beta-carotene - yana daidaita aikin mai nazarin gani, yana hana bayyanar retinopathy.

Kwakwalwar masara sha'ir jagora ce a cikin wadatattun abinci masu koshin lafiya. Maganin shine 22-30 idan an dafa shi cikin ruwa ba tare da ƙara mai ba. Porridge ya ƙunshi babban adadin furotin da fiber, baƙin ƙarfe, alli, phosphorus. Wadannan abubuwan ne dole ne su kasance cikin tsarin abinci na yau da kullun na lafiya da mara lafiya.

Hakanan sha'ir yana ƙunshe da abubuwa masu alaƙa da aiwatar da ƙananan matakan glucose na jini. Ana amfani dashi don shirye-shiryen kwasa-kwasan na biyu a cikin ɓarna da ganyayyaki cikin yanayi, miya.

Semolina, akasin haka, ana ɗauka jagora a cikin ƙarancin abinci mai gina jiki a cikin abun da ke ciki, yayin da yake ɗayan manyan abubuwan da aka fi dacewa:

• albarkatun kasa - 60,
• tafasasshen shinkafa - 70-80,
• porridge a cikin madara tare da cokali na sukari - 95.

Ba'a ba da shawarar don amfani da shi a cikin abincin masu ciwon sukari da mutanen da ke ƙoƙarin rasa nauyi.

Sha'ir sha'ir

Samfurin ya kasance ga rukuni na abubuwan da ke da matsakaicin ƙididdiga. Ganyen hatsi - 35, hatsi daga ƙwayar sha'ir - 50. Hatsi waɗanda ba su yi haushi ba kuma suna gushewa suna riƙe mafi yawan bitamin da ma'adanai, kuma jikin ɗan adam yana buƙatar su kowace rana. Abun da tantanin halitta ya hada da:

• alli
• phosphorus
• Manganese
• jan ƙarfe
• aidin
• asusukan kitse masu narkewa
• tocopherol
• beta carotene
• Bitamin B.

Oatmeal da Muesli

Oat porridge an dauke shi da babu makawa samfurin akan tebur. GI dinsa yana cikin kewayon tsakiya, wanda ke sa oatmeal ba kawai yana da amfani ba, har ma yana da hadari:

• raw flakes - 40,
• a kan ruwa - 40,
• a cikin madara - 60,
• a cikin madara tare da cokali mai yawa na sukari - 65.

Yin zaɓin hatsi nan take ba shi da daraja, kamar muesli (GI yana 80). Tunda, ban da flakes, sukari, tsaba, da 'ya'yan itace da aka bushe za'a iya haɗawa. Hakanan akwai samfuran glazed wanda ya kamata a watsar dashi.

Bayar da Shawara

Ganyayyaki suna dauke da fiye da 70% na carbohydrates a cikin kayan su, wanda ke da mallakar karyewar glucose. Lokacin da sauri rarrabawa, shine yake matakin hauhawar jini ya hauhawa. Akwai hanyoyin da za su ba ku damar rage GI na samfurin da aka shirya, don yadda tsarin tsagewa ya yi jinkiri, ya kuma sanya su lafiya ga masu ciwon sukari:

• ƙara cokali na mai kayan lambu mai,
• yi amfani da grits mai kaushi ko wacce ba ta ba da kanta ga nika ba,
• kada kuyi amfani da abinci tare da ƙididdigar sama da matsakaita a cikin abincin yau da kullun,
• amfani da tukunyar jirgi biyu don dafa abinci,
• hana ƙara sukari, amfani da abubuwan maye da kayan zaƙi na zahiri,
• hada garin kwalliya tare da sunadarai da dan kadan mai.

Yarda da shawarar kwararrun likitoci zasu baka damar cin abinci ba wai kawai abinci mai kyau ba, samun dukkanin abubuwanda suke bukata, amma kuma suna sanya wannan tsari amintacce don lafiya.

Mahimmin bayani:

1. Da farko, an fara nazarin wannan manuniya don daidaita abincin a cikin masu haƙuri da cutar sankara. Amma daga baya ya zama cewa samfuran da ke da babban GI sun sami damar haɓaka sukarin jini a cikin mutane masu cikakken lafiya.
2. Yawancin irin waɗannan samfuran suna shiga jiki, manyan matsaloli wannan na iya haifar da su.
3. Wani lokaci har waɗancan abincin da ake ɗaukar ƙananan kalori suna da babban GI kuma saboda haka yana da sauƙin dawo da su.
4. Ya kamata a sani cewa waɗancan abincin da ke ɗauke da fiber suna da ƙananan GI kuma suna karɓa da sannu a hankali, a hankali suna fitar da kuzari.
5. Abincin da yake buƙatar fiber tare da GI mai yawa yana ba da makamashi mai yawa, amma idan ba ku ciyar da shi ba, yana jagorantar yanayin rayuwa mai tsayi, to wannan kuzarin ya canza zuwa mai.
6. Amfani akai-akai na samfurori tare da GI yana haifar da rikicewar metabolism. Yawan matakan sukari a kai a kai suna kara yawan yunwa.

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

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. amfani da abinci low glycemic index abinci, na iya rage nauyi akai-akai
4. babban glycemic index abinci da amfani kawai ga athletesan wasa da masu aiki tuƙuru a zahiri.

Kimanin alamu na GI a cikin nau'ikan samfuran

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.

Abvantbuwan amfãni da kuma rashin amfani da samfuran samfuri na low ko babban glycemic index

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.

Shin abincin GI mai haɗari yana da lahani?

• Tare da ci gaba da amfani da abinci tare da babban GI, ana kiyaye matakan glucose a cikin jini koyaushe a matakin da ya dace. Cin wani abu mai daɗi ko mai-kalori a cikin kowane rabin sa'a, koda kuwa gilashin shayi tare da sukari, alewa, kukis, Rolls ko 'ya'yan itace mai dadi, matakin sukari zai tara da haɓaka.
• Jiki yana amsa ta hanyar rage samar da insulin. Akwai cuta na rayuwa, wanda aka bayyana a cikin tara karin fam. Gaskiyar ita ce, tare da rashin insulin, glucose ba zai iya shiga cikin ƙwayoyin tsoka ba, koda kuwa a wannan lokacin jikin yana buƙatar sa.
• Cksoshin kuzarin makamashi an aika don ajiyakwanciya a cikin hanyar folds a ciki, gefuna da kwatangwalo.
• A wannan yanayin, da alama, yawan wuce gona da iri, mutum yana jin yunƙurin yunwa, rauni, ƙoƙarin samun makamashi, yana ci da yawa. Ciki ciki ya cika, amma jikewa baya zuwa.

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.

Shin low abinci glycemic index abinci da taimako gaske?

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:

Abincin abinci tare da ƙarancin glycemic index. Tebur mai laushi

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.

Garancin Abincin Glycemic

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,