Mearancin Karatu na Glycemic

Duk da rage cin abinci mai yawa, da yawa sun kasa nauyi. Wasu sun fara murmurewa a zahiri daga ƙwayar apple. Labari ne game da glycemic index. Abincin da ya haɗa da abinci tare da ƙarancin matsayi yana taimakawa rasa asarar yawa ba tare da yunwar ba, rushewar abubuwa kuma, mafi mahimmanci, ba tare da samun nauyi mai zuwa ba.

Karanta wannan labarin

Tasirin GI a jiki

Kwararrun likitanci suna amfani da kalmar glycemic index a cikin ingantaccen abinci mai gina jiki, da kuma masana kimiyyar endocrinologists. Manufar da aka gabatar ta malamin Farfesa ne David Jenkinson. Ya tabbatar da hakan a kimiyance. Sakamakon gwaje-gwajen, likitan ya gano cewa, dangane da abincin da ake ci, ana canza hanyoyin haɓaka, ana samar da kwayoyin halittu kuma suna aiki, narkewar abinci na faruwa.

Fassarar glycemic tana nufin lokacin lokacin da samfuran dauke da carbohydrates suna da lokacin aiwatarwa. Ya danganta da yadda jikinsu yake saurin ɗaukar su.

Da zaran hakan ta faru, to yawan jini a cikin jini yana tashi, kuma wannan yana karfafa hanji don samar da karin insulin. Wannan kwayar ta mai da dukkan kalori wanda ba mai amfani da shi ya zama mai sannan ya tura ta zuwa “ajiyar iska”, wanda aka nuna ta hanyar adon kudi da kugu, hancin ciki, da sauran sassan jikin mutum. Ana rarraba komai daidai.

Batun ma'ana shine glycemic index na glucose kanta, wanda yake 100. Saboda haka, babba yana nufin adadin da ke kan wannan adadi. Misali, kusan 70 da sama. Samfura tare da darajar 55 da ke ƙasa da ƙididdigewa tare da ƙarami. Kuma waɗanda ke da daga 50 zuwa 70 - tare da matsakaici.

Akwai tebur na musamman waɗanda ke jera abubuwan abinci waɗanda ke da ƙarancin glycemic index. Suna nufin abincin da aka fi sani da shi. Amma yana da mahimmanci a fahimci cewa ƙayyadadden ma'anar glycemic ƙididdiga don samfuran da ba a dafa su ba kuma ba tare da kayan ƙanshi da “wakilan kayan marmari” ba, kamar sukari, gishiri barkono da sauransu.

Garancin Glycemic Index Foods

Wannan jeri yana ba da abinci wanda carbohydrates ya rushe a hankali, yana haifar da ƙarancin adadin insulin. Indexididdigar glycemic tana da ƙarancin mai nuna alama a cikin:

• 'Ya'yan itace da berries. Wato: a cikin sabo cranberries, inabi, quinces, blueberries, blueberries, blackberries, cherries, raspberries, currants, strawberries, strawberries, gooseberries, lingonberries. Duk waɗannan berries za a iya cinye daskararre. Yana ƙasa da 50 na innabi, lemu da lemun tsami, kwakwa, apples, apricots, pears, 'ya'yan itaciya, tangerines da avocados. Indexarancin glycemic index a cikin 'ya'yan itatuwa bushe - bushe apricots, prunes.
• Kayan lambu: Peas kore, tumatir, karas, artichokes, eggplant, broccoli, kowane irin kabeji, barkono barkono, cucumbers, bishiyar asparagus, seleri, namomin kaza, ginger, zucchini, albasa, zaituni, rhubarb da letas.

• Cereals, kayan lemo da taliya: basmati da shinkafa baƙar fata, granola ba tare da ƙara sukari ko zuma ba, buckwheat, taliya marar da aka yi daga durum alkama, kabewa, wake, lentil, wake, lemo da waken soya.
• Kwayoyi, tsaba: hazelnuts, pistachios, walnuts da itacen al'ul, cashews, almonds, kabewa, sesame tsaba.
• Ganye: faski, Basil, oregano da alayyafo.
• Kayan nono: yogurt na halitta mai-mai ba tare da sukari ba, madara mai soya.
• Abubuwan abinci masu dadi: 'ya'yan itacen stewed, jam da jam ba tare da sukari ba, cakulan duhu da ice cream.

Af, a bangare, ana iya ƙara nama da abincin teku, kifi da kaji a cikin wannan jeri, saboda adadin carbohydrates a cikinsu ƙananan ƙima ne, kuma, a sakamakon haka, ƙididdigar glycemic kusan kusan ba komai bane. Amma kuma, yana da daraja bayar da fifiko ga nau'ikan da ba mai shafawa ba, don haka tsarin narkewa zai sami ƙarancin damuwa.

Game da abin da GI yake kuma game da samfurori tare da ƙarancin glycemic index, duba wannan bidiyon:

Abvantbuwan amfãni da rashin amfanin GI

Kafin ka fara dacewa da wannan abincin, yana da muhimmanci ka san dukkan ribobi da mazan jiya. Wannan zai taimaka don fahimtar ko hoton abinci mai gina jiki a kan ƙirar glycemic ya dace da wannan mutumin.

Fa'idodin abinci sun haɗa da:

• Yayin cin abinci, ana fara aiwatar da asarar nauyi da kuma samarda metabolism. Sakamakon wannan, karin nauyi ba ya faruwa bayan an tashi daga ciki.
• Dayawa sun ce abincin yakan taimaka rage kiba don abinci mai daɗin ci.
• Yana karfafa tsarin garkuwar jiki da ayyukan kariya na jiki.
• Kuna iya samun abun ciye-ciye sau da yawa.
• Ba lallai ne ku ji matsananciyar yunwar ba, abincin ya bambanta, kuma jita-jita suna da wadatar zuciya.
• Saboda abubuwan da ke cikin kayan lambu, 'ya'yan itatuwa, hatsi da sauran samfurori masu amfani da yawa, rashi na bitamin ba ya faruwa, wanda zai haifar da ci gaba da cututtuka masu haɗari. Misali, rikicewar zuciya, jijiyoyin jini, kiba, ciwon suga da sauran su.
• Yayi kyau ga wadanda suke da matsala game da aiki da kuma shan insulin.
• Ajiye lafiya da rayuwa.

Dukda cewa babu dayawa, amma akwai wasu koma-baya wanda zaku iya shirya shi:

• Babban lokaci. Amma, a gefe guda, wannan kuma ƙari ne, saboda babu haɗarin sake samun lafiya. Bugu da kari, jinkirin nauyi mai nauyi yana da amfani kuma mai lafiya ga jiki.
• Don rage mahimmancin nauyi, kuna buƙatar sake duba yanayin cin abincin ku ta hanyar daskararru kuma ku bar abinci har abada tare da babban glycemic index.
• Dole ne a dafa jita-jita don sarrafa menu.

Contraindications

Likitoci da kwararru suna sanin cin abincin ne wanda ya fi dacewa da asara mai nauyi. Sabili da haka, akwai kusan babu contraindications, daga cikinsu kawai:

• Cututtuka masu zafi waɗanda ke wajabta abinci na musamman.
• Lokacin cikin ciki da lactation, yara da matasa, tsofaffi suna buƙatar ƙara fats a cikin nau'in man kayan lambu.

A kowane hali, ya kamata ka fara tattaunawa da likitanka.

Tsarin Abinci mai nauyi

Ana kirga rabo don matakin farko don kwana bakwai. A kowace rana yakamata a sami abinci guda biyar - karin kumallo, abincin rana, abincin rana, abincin rana da abincin dare. Kusan ya hada da wadannan menu:

Idan mutum ya yi bacci da wuri, kuma da dare akwai tsananin jin yunwar, to, zaku iya shan gilashin kefir ko yogurt mai ƙarancin abinci, zaku iya ƙara berries.

Dokoki masu mahimmanci

Abincin glycemic index ya ƙunshi matakai uku. Kowane yana da halaye nasa.

Na farko shine cinye abinci tare da kawai glycemic index. A wannan lokacin, buƙatar sabis ɗin ya zama ƙarami.

Na gaba ya zo mataki na biyu. Yanzu kun riga kun iya amfani da abinci tare da alamar glycemic sama da 50, amma ƙasa da 70 - 80 a cikin abincinku .. A cikin ƙaramin adadin, ba ku buƙatar zaluntar su. Amma yana da mahimmanci don guje wa Sweets, kayayyakin gari, kayan lambu da kayan marmari, irin su dankali, farin shinkafa, masara, ayaba.

A mataki na uku, zaku iya shigar da karamin adadin abinci tare da babban glycemic index, amma kuna iya cin su da safe saboda jikin yana da lokaci don amfani da adadin kuzari.

Don haka abincin ba ya zama azabtarwa, amma fa'idodi, kuna buƙatar ku bi ka'idodi kaɗan masu sauƙi:

• Nama, kifi da abincin teku a mataki na biyu za'a iya cinye shi wadatacce.
• Yawancin abincin ya kamata ya zama aƙalla biyar, zai fi dacewa shida. Bai kamata a yarda da jin yunwar ba. Kuma yakamata a sami cikakken abinci guda uku da abinci biyu ko uku.
• Abinci na ƙarshe ya kamata a yi awanni 2 zuwa 3 kafin lokacin kwanciya. Sabili da haka, wajibi ne don kafa yanayin bacci, amma idan yana da matukar wahala, to zaku iya yogurt ko gilashin berries.
• Yana da kyau a cire ko rage amfani da samfuran gama-ƙare zuwa majeure ƙarfi.
• Indexididdigar glycemic na iya bambanta dangane da yanayin maganin zafi. Sabili da haka, yana da kyawawa don gasa samfura a cikin jita-jita ko a cikin tanda ko dafa wa ma'aurata.
• Daidai da mahimmanci shine adadin mai. Indexididdigar glycemic na iya zama ƙasa, amma adadin mai yana da yawa. Wannan shine lamarin kwayoyi. Sabili da haka, irin waɗannan samfura kada a wulakanta su.

Mene ne ƙarancin abincin glycemic index

Tushen abincin shine dogaro da yawan jikin mutum akan glycemic index daga cikin abincin da suke ci. A fagen asarar nauyi, irin wannan tsarin abinci mai gina jiki ya zama juyin juya hali, saboda godiya gare shi, rasa nauyi yana da sauki, kuma sakamakon ya kasance na dogon lokaci. Tsayar da duk ka'idodin abinci a kan ƙayyadadden glycemic, ba za ku karya ba, saboda babban mahimmancin hanyar shine rasa nauyi ba tare da yunwar ba.

Ka'idodin abinci

A zahiri, abincin Montignac abinci ne mai daidaita. Lura da irin wannan tsarin, kana buƙatar zaɓar irin abincin da za a iya cinye, ba da tasirin su ga hanyoyin metabolism: wannan zai hana ciwon sukari, kiba da nau'ikan cututtukan jijiyoyin jiki da cututtukan zuciya. Kuna buƙatar rasa nauyi daidai - ba yunwar abinci ba, amma kirgawar GI na samfurori. Don asarar nauyi, wannan nuna alama ya zama mara nauyi. Dangane da wannan, marubucin ya tsara tebur, yana rarraba samfuran gwargwadon ƙimar glycemic index ɗin su. Ana ɗaukar waɗannan ka'idodi masu zuwa:

• low matakin - har zuwa 55,
• matsakaici - 56-69,
• babba - daga 70.

Ganin nauyin farko, ana bada shawarar raka'a 60-180 kowace rana don asarar nauyi. Baya ga wannan dabarar

ya ƙunshi aiwatar da dokoki masu sauƙi:

• sha aƙalla 2 lita na tsayayyen ruwa kowace rana,
• bi abincin abinci mai rarrabewa, rarraba abinci cikin liyafar da yawa. Kada hutu tsakanin su kada yayi sama da awanni 3,
• bincika darajar abinci mai gina jiki na jita-jita - kada ku haɗa kitsen da carbohydrates.

Alamar Glycemic of Products Slimming

An tsara tebur na musamman inda aka nuna glycemic index na samfuran don ku sami ra'ayi game da yadda carbohydrates mai sauri ke rushe glucose a cikin kowane abinci. Bayanan yana da mahimmanci ga mutanen da suka fi son abinci mai kyau da kuma ga waɗanda ke fama da ciwon sukari kuma suna son rasa nauyi.

Productsarancin Kayan GI

Kayayyakin da ke cikin wannan rukunin suna da ikon kawar da tunanin yunwar na wani lokaci mai tsawo, saboda lokacin da suka shiga jiki, abubuwan da ke tattare da carbohydrates suna karuwa sosai a cikin narkewar abinci kuma suna haifar da karuwa mai yawa a cikin sukari. Indexarancin abinci glycemic index sun haɗa da:

Oysters, soya miya, jatan lande, mussel, kifi

Namomin kaza, gyada, zazelnuts da lemun tsami, almon da peanuts, pistachios da hazelnuts, broccoli, zucchini, cucumbers. Ganyen wake, ginger, ja kararrawa. Sauerkraut, Brussels sprouts, farin kabeji, farin kabeji, alayyafo, rhubarb, seleri. Black currants, letas, Dill, radishes, zaituni, albasa.

Koko, lemun tsami, lemun tsami, cakulan, eggplant, yogurt ba tare da dandano ba, cakulan mai haushi, artichoke.

Peas, wake, sha'ir groats. 'Ya'yan itace, baƙar fata, blackberries, strawberries, raspberries, ja currants, cherries, blueberries, gooseberries.

Mandarin, pomelo, innabi, pears, 'ya'yan itace so, busassun apricots. Beets, tafarnuwa, lentil, karas, marmalade, madara, pomelo, tumatir.

Quince, apricot, orange, pomegranate, nectarine, apple, peach, sesame, poppy tsaba, yogurt. Yisti, mustard, sunflower tsaba, kore ko gwangwani Peas, masara, tushen seleri, ruwan tumatir. Plums, kirim mai tsami, baƙar fata ko baƙon wake, burodin hatsi ko gurasar alkama, shinkafa daji.

Kayan Glycemic Index

Yayin aiwatar da kashi na biyu na tsarin maganin cututtukan jini, zaka iya amfani da:

Alkama garin alkama, busasshen wake, oatmeal, buckwheat, ruwan karas, chicory.

Jam, cranberries, gurasa, inabi, ayaba, vermicelli, kwakwa, ruwan 'ya'yan innabi.

Mango, kiwi, abarba, persimmon, orange, apple da ruwan 'ya'yan itace blueberry, jam da mul, fig. Taliya mai wuya, sandunansu mara nauyi, granola, shinkafa mai launin ruwan kasa, pear ƙasa, peach na gwangwani.

Ketchup, mustard, sushi da mirgine, ruwan innabi, masara gwangwani.

Koko tare da sukari, ice cream, mayonnaise na masana'antu, lasagna, pizza tare da cuku da tumatir, alkama na alkama, shinkafa mai tsayi. Melon, gwanda, oatmeal shirye.

Rye burodi, gurasa mai ruwan yisti, taliya tare da cuku, dankalin da aka dafa a cikin “uniform”, kayan lambu na gwangwani, beets Boiled. Jam, zabibi, maple syrup, sorbet, granola tare da sukari, marmalade.

Glycemic index abinci mai gina jiki - inda za a fara

Farawa don gina abinci dangane da glycemic index na samfurori, gabaɗaya waɗanda ke da babban adadin: dankali, 'ya'yan itãcen marmari, zuma, popcorn da sauransu. Ka tuna cewa yayin daukar ciki bai kamata ka iyakance kanka sosai ba, saboda waɗannan samfuran suna ɗauke da abubuwan haɗin da suka wajaba don haɓakar jariri. Tsara abincin abincinku don ya iya haɗa da wake, kayan lambu, kayan kiwo, lemu, wake, ganye. Kuna iya ƙara Sweets, alal misali, marmalade a menu.

Hypoglycemic rage cin abinci

Abincin da aka dogara akan glycemic index na abinci ya dace ga mutanen da suke yin kiba. Asalin abincin shine:

1. Banda shi ne raguwa mai kaifi a cikin sukarin jini, saboda wannan shine babban dalilin yunwar karya saboda wanda jiki ya fara adanawa a cikin ƙashin bayan ciki da cinya da kitsen da aka samo daga cikin ƙananan carbohydrates da kuke ci.
2. Sauya carbohydrates mai sauƙi tare da hadaddun, don haka sukari ba zai 'tsalle' sama da al'ada ba.
3. Yin menu, manyan abubuwanda suke da wadataccen carbohydrates - suna karawa a hankali kuma suna daidaita jikin mutum na dogon lokaci.

Matakan abinci

Idan akai la'akari da abin da ya zama abinci a cikin ma'aunin glycemic, ya kamata kai tsaye san kanka da duk matakansa:

1. Na farko ya ƙunshi amfani da abinci tare da ƙarancin GI, saboda wannan za'a sami mai ƙoshin mai. Tsawon lokacin farkon zai iya zama daga makonni 2 - har sai nauyinku ya kai matakin da ake so.
2. Yayin aiwatar da kashi na biyu na abinci ta hanyar glycemic index, an yarda ya ci abinci tare da matsakaicin GI - wannan zai taimaka wajen inganta sakamakon. Matsakaicin matakin shine akalla makonni 2.
3. Mataki na uku shine fita daga cikin abincin. Abincin ya dogara da abinci tare da GI low da matsakaici, amma a hankali zaku iya ƙara carbohydrates tare da babban GI.

Menarancin Garancin Glycemic Index

Amfanin abincin shine zaɓi mai yawa na abinci tare da ƙarancin GI. Bayan kun lura da tebur, kuna iya dafa kanku da yawa daban-daban jita-jita, hada kayan abinci tare. Ka tuna cewa ɗayan manyan ka'idojin hada abinci abinci shine cewa karin kumallo yakamata ya kasance mai ban sha'awa, rabin abincin rana kamar yadda adadin kuzari yake, da kuma abincin dare. Maɓallin menu tare da ƙarancin bayanin kula na rana ɗaya yana kama da wani abu kamar haka:

• karin kumallo - oatmeal tare da 'ya'yan itatuwa bushe ko apples, ruwan' ya'yan itace (zai fi dacewa apple) ko madara tare da mai 0%,
• abincin rana - farantin farko na kowane kayan lambu, zaku iya ƙara hatsi, alal misali, sha'ir. Yanki na hatsin hatsin rai daga garin abinci mai laushi, dumbin kayan zaki a kayan zaki,
• abincin rana da kuma kayan ciye-ciye - ganye, koren shayi ko kefir, ruwa ba tare da gas,
• abincin dare - dafaffen lentil, karamin ɗan farin nama mai laushi (ko fillet kaza). Wani zaɓi shine gilashin yogurt mai ƙanshi mai laushi da kuma salatin kayan lambu wanda aka girka tare da man zaitun.

Garancin abinci na Glycemic

Yi jita-jita da za a iya yin daga samfura tare da ƙarancin ƙwayar glycemic, sau ɗaya a cikin ciki, kada ku tsokanta karuwa mai yawa a cikin sukari. Wannan yana nufin cewa bayan cin irin wannan abincin, jikinka zai cika tsawon lokaci kuma bazaka so samun ciye-ciye tsakanin abinci ba. Binciki wasu girke-girke don rage yawan abincin da ake amfani da su na hypoglycemic - tare da su zaka iya cimma sakamakon da ake so don rasa nauyi.

• Lokacin dafa abinci: minti 50.
• Vingsaukar Peraukar Seraukar Aiki: 3 Mutane.
• Kalori abun ciki: 55 kcal.
• Dalilin: don abincin rana.
• Kayan abinci: Rashanci.
• Matsalar shirya: sauki.

Miyan kabeji tare da ƙari da fillet ko nama mai ɗora a kan ƙashi ɗaya daga cikin mafi kyawun abinci mai gina jiki da abinci wanda aka yarda a kowane mataki na abincin hypoglycemic. Jerin kayan masarufi na farko ya hada da kayan lambu waɗanda aka ba da shawarar yin amfani da su sabo, amma koda bayan magani na zafi GI ɗin su ba zai zama da yawa fiye da shawarar ko da a farkon matakin ba.

• tumatir - 1 pc.,
• ja barkono ja - 1 pc.,
• dankali - 2 inji mai kwakwalwa.,
• albasa - 1 pc.,
• kabeji - 0.25 shugabannin,
• karas - 1 pc.,
• naman alade - 300 g,
• bay ganye, kayan yaji, gishiri, ganye - dandana.

1. Tafasa naman ta hanyar sanya yanki a cikin ruwan sanyi.
2. Yanke tumatir, karas, barkono da albasa, soya kaɗan, zuba mai ɗan kayan lambu a cikin kwanon.
3. Sara kabeji da sauƙi.
4. Kwasfa dankali, yin cubes.
5. Cabbageara kabeji zuwa broth broth abincin da aka shirya, bayan minti 10. ƙara dankali. Bayan tafasa kayan cikin minti 10, aika sauran kayan lambu.
6. Barin miyan kabeji akan wuta na mintuna 10, sai a ƙara kayan yaji da gishiri. Kashe wuta bayan minti daya.

Stewed kabeji

• Lokacin dafa abinci: minti 35.
• Vingsoƙarin Adar Kashi Na Serasari: 5 Mutane.
• Calorie jita-jita: 40 kcal.
• Dalilin: don abincin rana.
• Kayan abinci: Rashanci.
• Matsalar shirya: sauki.

Abincin glycemic index yana taimaka wa kowa don cimma sakamakon da ake so a rasa nauyi, saboda ana iya shirya jita-jita ta hanyoyi daban-daban: steamed, gasa ko stewed. Gwada yin kabeji, kayan lambu akan ƙananan-GI. Kabeji mai braised tare da abinci yana buƙatar dafa shi ba tare da ƙara mai ba. Madadin haka, zaku iya amfani da kayan lambu ko ganyayyakin nama.

• albasa - 1 pc.,
• cloves - 1 pc.,
• kabeji - 1 kg
• broth - 2 tbsp.,
• tumatir puree - 2 tbsp. l.,
• bay ganye, barkono, gishiri - dandana.

1. Sara sara kabeji thinly, sa a cikin babban murhu. Sanya stew, bay broth.
2. Soya yankakken albasa, gauraye da man tumatir.
3. A cikin kabeji mai taushi ƙara albasa a shirye, kayan yaji.
4. Saka duka min min. 10, murfin kuma bar kwanon ya tsaya na ɗan lokaci.

Chicken Salatin tare da Avocado

• Lokacin dafa abinci: minti 50.
• Vingsoƙarin Aiki Na Kwantena: 2 Mutane.
• Kalori abun ciki: 65 kcal.
• Makoma: don abincin dare.
• Kayan abinci: Rashanci.
• Matsalar shirya: sauki.

Mutane da yawa suna son abincin hypoglycemic, saboda a nan menu zai iya zama kowane abu, babban yanayin shi ne cewa jita-jita sun ƙunshi samfuran samfuri tare da ƙarancin glycemic index. Lura da irin wannan tsarin abinci mai gina jiki, ba za ku ji yunwa ba, abincinku kuma ya cika da abincin da kuka fi so. Fitar da tsarin abinci tare da salatin mai haske da mai daɗi tare da kaji, avocado da cucumbers.

• kukis - 2 inji mai kwakwalwa.,
• tafarnuwa - 2 albasa,
• soya miya - 6 tbsp. l.,
• sesame tsaba, albasarta kore don dandana,
• qwai - 3 inji mai kwakwalwa.,
• avocado - 1 pc.,
• mustard - 1 tsp.,
• kaji mai nono - 1 pc.

1. Tafasa nono kaza, karya cikin zaruruwa.
2. Tafasa qwai, a yanka a cikin cubes.
3. A yanyanka cucumbers cikin yanka na bakin ciki.
4. Niƙa avocados cikin ƙananan cubes.
5. Haɗa kayan da aka shirya a cikin kwano.
6. Shirya miya: haɗa mustard tare da soya miya, yankakken tafarnuwa da gashin gashin albasa. Zuba ruwan magani a cikin salatin, yayyafa duka tare da tsaba na sesame.

Ribobi da Kayan Abinci

Abincin da aka samu akan glycemic index tare da kyawawan halayensa yana burge duk wanda ke son rasa nauyi:

• koda a matakin farko na abinci, an cire yajin abinci, saboda menu ya bambanta da abinci mai gina jiki: abincin ya dogara da ka'idodin abinci mai dacewa,
• zaku iya zama akan abinci don akalla tsawon rayuwarku, saboda yana amfanuwa da jiki: godiya gareshi, haɓaka haɓaka, hanji yana aiki da kyau, aikin dukkan gabobin ciki yana daidaitawa,
• Kuna iya gina tsarin abinci daga kayan abinci yayin daukar ciki da lactation, ga mutanen da ke fama da ire-iren cututtukan cututtukan fata ko maɗaukaki.

Amma ga gazawar, abincinsu mai saukin kai yana kusan babu. Koyaya, ba a ba da shawarar abinci mai gina jiki ta hanyar glycemic index ga matasa da waɗanda ke da matsaloli ta hanyar:

• cuta cuta na rayuwa,
• rashin hankalin mutum
• ciwon sukari mellitus
• raunana jihar bayan tiyata ko rashin lafiya na tsawan lokaci.

Rashin daidaituwa na dangi game da tsarin glycemic shine cewa lokacin da aka bi shi, ya zama dole a bi teburin kullun da masana suka ƙaddara kuma ba shi yiwuwa a sami saurin asara mai sauri tare da shi. Ko da kun yi iyakar ƙoƙarinku, kuna iya rasa kilo 10 a cikin wata ɗaya, kuma sakamakon rasa nauyi yana shafar adadin kuzarin abinci da yawan ayyukan jiki.

Yadda ake cin abincin glycemic low

Baya ga gaskiyar cewa GI na samfurori na iya bambanta dangane da nau'in sarrafa masana'antu, Hakanan zai iya canza yadda kuma yaya abin da aka ci abinci na musamman.

Sabili da haka, waɗanda suke biye da ƙididdigar su an ba su shawarar su ci garin jumla don karin kumallo ta ƙara yanki guda na burodin hatsi a kansa, don abincin rana - ƙwai da kayan sarrafa nama da kayan lambu daidai, don abincin dare - kayan lambu da cuku gida. A matsayin abun ciye-ciye, zaku iya cin 'ya'yan itace tare da karamin GI.

Yadda Ake Ciyar da Abincin GI Mai Kaya

Kamar yadda aka riga aka ambata, saurin sarrafa kayan abinci na iya ƙara yawan ƙwayar glycemic, tun da karas mai yaduwa yana da nauyin nauyin glycemic na ƙwaya idan aka kwatanta da karas da aka dafa, sannan kuma zamu iya faɗi game da beets da dankali.

Sabili da haka, ya kamata a watsar da kwanon frying; tafasa ko turɓaya ya kamata a ɗauki ɗan gajeren lokaci. Yanke abinci don jita-jita kada ta kasance kaɗan, kuma yana da daraja cin abinci dafaffen abinci bayan ya bushe, tunda abinci mai zafi yana da GI sama da abinci mai sanyi.

Garancin Abinci na Glycemic

Indexarancin glycemic index na girke-girke da za ku koya yanzu game da ma'anar cewa samfuran samfuran kayan abinci, shiga cikin ciki, rushewa a hankali kuma kar ku ba da karuwa mai yawa a cikin sukarin jini.

Wato, jin daɗin cikakke bayan cin irin wannan abincin ya daɗe sosai, sabili da haka, bayan irin wannan abincin, a matsayin mai mulkin, mutum baya son samun abun ciye-ciye tsakanin abinci. Sabili da haka, ana lura da abincin, saboda abin da zai yiwu don kula da nauyi ko nasarar samun daidaituwa.

• 0.5 kilogiram na kowane ganye letas
• 3 cucumbers
• 3 tumatir
• 1 bunch na kowane greenery
• 1 teaspoon mustard, zaitun ko kayan lambu kadan

• A hankali kurkura ganye na letas, girgiza shi ƙasa da saukad da shi sama da hannu.
• A wanke cucumbers, tumatir, bushe da sara.
• A wanke ganye a yanka a sara.
• Kirki Mix tare da ganye, cucumbers da tumatir.
• Haɗa mustard tare da man zaitun kuma a cikin miya tare da miya salatin.

Chicken da Broccoli Salatin

• 300g kaza fillet nono
• 400gr. daskararre ko sabo mai kyau
• 150 gr. low-kalori mayonnaise ko yogurt na halitta
• Gishiri, barkono, man kayan lambu

• Kayan kaji, a yanka ta yanka ko tube, a soya a cikin karamin man kayan lambu, gishiri da barkono.
• Sanya broccoli a cikin karamin adadin ruwan gishiri na minti 10, saka a cikin colander da sanyi.
• Mix da soyayyen fillet tare da broccoli, barkono da kuma zuba kan yogurt ko haske mayonnaise.

Chicken, Avocado da Culatber Salatin

1 karamin nono mai nono

• 1 avocado
• 3 qwai
• 2 cucumbers
• 6 tablespoons na soya miya
• 3 cloves na tafarnuwa
• 1 teaspoon mustard
• sesame tsaba, chives

• Tafasa kaza dauko fiber
• Tafasa qwai, mai sanyi, bawo da dice
• A wanke a yanka aron a cikin yanka
• Kwasfa aiceados
• Sanya tafarnuwa ta hanyar murkushe tafarnuwa ko kwasfa
• Sara da albasa kore
• Gishiri kaza da qwai, cucumbers, avocado kuma a haɗa a hankali
• A cikin kwano daban, haɗa soya miya tare da mustard, yankakken tafarnuwa da albasarta kore
• Ku ɗanɗana salatin tare da miyar da ke lalacewa, yayyafa shi da tsaba na sesame kuma bar shi ɗan daga minti 20.

• 1 ƙananan kifin pollock
• ruwan kifi salmon
• Albasa 1
• 1 karas
• 1 tumatir
• 1 karamin kopin alkama, sha'ir ko buckwheat
• Kwai 1

Salt, barkono, chives, Dill, faski

• Zuba kifi tare da ruwan sanyi kuma dafa minti 20 daga farkon tafasa.
• Sara da albasarta da karas kuma a sauƙaƙe wucewa kaɗan. man kayan lambu. Choppedara yankakken tumatir zuwa kayan lambu da kuma stew na mintina 3.
• Cire kifin daga cikin kwandon shara ya 'yantar da shi daga kasusuwa.
• Zage dan itacen, ƙara ƙamshin abincin da aka wanke a ciki sannan a sake kunna wuta. Cook minti 10.
• Aara kayan hatsi, kayan kifi da aka dafa 5 da minti
• Sanya kwan a kwanon tare da karamin ruwa, a zuba a cikin miya kifi a bar shi tafasa na minti daya.
• Choppedara yankakken ganye, gishiri, barkono mai yankakken ƙasa, murfin kuma kashe wuta
• Zuba cikin faranti kuma kuyi amfani da burodin burodi ko gurasa. A matsayin ƙari ga miya, zaku iya bauta wa cokali na yogurt na al'ada.

• 300 gr nama mai durƙusad da (filet ko ƙashi)
• Shugaban kabeji
• 1 karas
• Albasa 1
• 1 tumatir
• 1 kararrawa barkono ja
• 2 dankali
• Gishiri, barkono, ganye, ganye ganye

• Zuba nama tare da ruwan sanyi ka dafa.
• Yanke karas, albasa, barkono, tumatir da sauri tare da kadan. Bugu da kari na kayan lambu.
• Finely sara da kabeji.
• Bawo dankali da yanke su cikin cubes amma yin soya.
• Lokacin da naman ya dafa, ƙara kabeji a cikin broth, bayan minti 10 na dafa abinci ƙara dankali da kuma bayan wani minti na 10 kayan lambu da aka soya. Cook minti 10.
• Sanya ganye na ganye, kayan yaji, ganye, bar shi tafasa na mintina 1, ya rufe ya kashe wuta
• Ku bauta wa tare da cokali biyu na yogurt na halitta da gurasar launin ruwan kasa.

• 1kg Kabeji
• 2 kofin nama broth
• Albasa 1
• 2 tablespoons na tumatir puree
• Guda biyu cloves, gishiri, barkono, bay ganye

• Finely sara da kabeji, sa a cikin wani kwano mai zurfi tare da m lokacin farin ciki, zuba cikin broth da kuma sanya stew.
• Sara da kuma toya da albasa da tumatir manna
• Lokacin da kabeji ya zama taushi, ƙara albasa mai soyayyen, bay ganye, gishiri, barkono, cloves da shi. Kashe don wani mintuna 7-10, rufe murfi.

• Shirye-shiryen da aka yi da katako
• Matsakaici girman silalan barkono
• Tumatir manna
• 1 tablespoon na launin toka gari
• Kirim mai tsami ko kirim mai tsami mai ƙanshi
• Gishiri, barkono, ganyen bay, 2 albasa inflorescences

• Wanke barkono, yanke iyakokinsu kuma a hankali ku sake su daga tsaba
• Barkono da aka yanyanka tare da minced nama, sa a layuka a kan takardar greased yin burodi, man shafawa tare da kirim mai tsami da kuma sanya a cikin tanda preheated na 15-20 minti
• Yayin da ake gasa barkono, shirya miya: bushe gari ba tare da mai har sai kirim, ƙara man tumatir da ɗan kirim mai tsami a ciki. Tsarma sakamakon slurry da ruwa na 0.7 lita, gishiri, barkono, ƙara cloves, bay ganye da kuma kawo ga tafasa.
• Cire barkono daga murhun, juya su tare da wani ganga, zuba miya kuma simmer a cikin tanda na wani mintina 15.

• 3 herring
• 3 Boiled qwai
• 3 yanka cuku
• Kirim mai tsami mai karancin mai
• Chives
• Gishiri, barkono, dropsan saukad da ruwan lemun tsami

• Free herring daga kasusuwa, yankan shi lengthwise kashi biyu.
• Dice kwai
• Finely sara da albasa da Mix da gishiri, barkono, kirim mai tsami da lemun tsami ruwan 'ya'yan itace
• Halfauki rabin kifi, saka a kan tsare
• Man shafawa kifi tare da kirim mai tsami mai tsami, sanya kwan da cuku a saman, man shafawa tare da kirim mai tsami, a rufe da sauran rabin kifin a kunsa a cikin tsare. Yi daidai da sauran kifayen.
• Kunsa kifi a nannade cikin tsare, sanya shi a cikin murfin kuma saka a cikin tanda preheated na minti 20-30.

Buckwheat pancakes

• 2 kofuna waɗanda ruwa
• 2 kofuna waɗanda mai ƙarancin mai
• 4 kofuna waɗanda buckwheat gari
• 20g yisti
• Gishiri

• Tafasa kofuna biyu na ruwa da sanyi kadan
• Ki zuba garin a kwano ki zuba ruwan zafi a ciki a ramin bakin ciki. Dama sosai kuma kwantar da zazzabi a dakin.
• Tsar da yisti a cikin kofuna waɗanda ruwan dumi 0,5, zuba su cikin cakuda gari kuma ku bar zuwa "tashi"
• Lokacin da kullu "yayi daidai", ƙara gishiri da ragowar kofuna waɗanda 2
• Tsarma cakuda da aka haɗo da madara, zuba shi a cikin rabo kuma ya cukuda kullu da kyau.
• Soya kamar pancakes na yau da kullun

Don rage ƙididdigar glycemic na waɗannan pancakes, dole ne a yi amfani da su tare da cuku gida, ko cushe tare da wasu nama mara ƙanshi ko naman minced mai kaza.

Don haka, ya juya cewa low glycemic index na girke-girke an samu ta amfani da mafi hadaddun carbohydrates a dafa abinci. Kuma saboda raguwar kitse a cikin kwano da lokacin shiri. Kuma don haka yunwar ba ta bayyana har zuwa lokacin da zai yiwu, yana da kyau ku haɗar da abinci da yawa tare da GI (cuku gida da apple, kayan kwalliya da burodin baƙi, nama da aka dafa da sabo da kokwamba) a cikin abinci guda.

Glycemic index abinci mai gina jiki yana da amfani ba kawai ga waɗanda suke so su rasa nauyi ba, har ma ga duk waɗanda ke kula da lafiyar su.

A ina zan fara?

Cin abinci a cikin ƙididdigar glycemic ba shi da wahala, abincin yana da sauƙi a bi, yana maye gurbin wasu abinci ne kawai waɗanda aka saba da su. Dole ne abinci ya zama dole goyi bayan aikin da ya dace.

Bayan ɗan lokaci, an ba shi izinin yin gyare-gyare ga menu, amma gaskiyar abincin ba ya canzawa. Wasu likitoci sun ba da shawarar cin karin furotin, tunda jiki yana da kyau a wadace daga gare ta, kuma masu ciwon sukari ba sa jin yunwar a rana. Wannan hanyar kuma tana da tasiri mai kyau ga alamu masu nuna nauyi, kwanciyar hankali gaba ɗaya.

Yana da al'ada al'ada hada abinci mai gina jiki:

1. kifi
2. naman tsuntsaye, dabbobi,
3. kayayyakin kiwo
4. kaza, qwai quail,
5. kwayoyi
6. legumes.

A cikin ciwon sukari na mellitus na nau'in na biyu, samfuran samfuran farko uku dole ne su zama ƙarancin mai, nama da kifaye iri iri dole ne a zaɓa su durƙus. A wannan yanayin, sautin da adadin ƙarfin zai kasance cikin iyakoki na al'ada. Don haka da daddare jiki ba ya fama da yunwar, kafin a kwanta barci an ba shi damar cin 100-150 na nama, sha kefir.

Abincin da ke da alaƙar glycemic index yana da fa'idodi da yawa, gami da ƙaruwa da ƙarfi saboda haɓakar kuzari mai ƙarfi da raguwar ci.

Hakanan, irin waɗannan samfuran suna da raunin da ya keɓe su daga menu na masu ciwon sukari, alal misali, ana ba da jikin mutum tare da carbohydrates kawai na ɗan gajeren lokaci, da yiwuwar ƙarar mai, yawan kiba, da haɓaka matakin sukari yana ƙaruwa.

Tsawon lokaci

Kamar yadda aka ambata a sama, tsawon lokaci na iya zama miƙa ga mutum. Abincin ya kunshi matakai uku. Mafi wuya a farko, saboda yana iyakance abincin akan abinci tare da ƙayyadadden glycemic index. Ya kamata ya ɗauki tsawon makonni biyu ko har sai an sami sakamako da ake so.

Game da matakai na biyu da na ukun, tsawonsu zai iya ɗaukar tsawon rayuwarsu. Bai kamata a dauki wannan abincin a matsayin wani abu na ɗan lokaci ba. Idan, bayan rasa nauyi, komawa zuwa abincin da ya gabata, to, tsoffin kilogram ɗin zasu dawo har yanzu.

Sakamako

Mutane da yawa suna damuwa game da abin da sakamakon ya kamata a tsammaci daga abinci tare da ƙarancin glycemic index. Amma dogara akan asarar nauyi mai sauri ba shi da daraja. Rage nauyi zai tafi yadda yakamata, kimanin kilo 1 - 3 a cikin farkon makonni, sannan asarar nauyi yakai kilo 1 - 1.5 a sati. Amma sake, duk ya dogara da sau nawa kuma nawa ne ake iya ciyar da abinci tare da babban glycemic index, nawa motsa jiki.

Bugu da kari, kowane mutum yana da nasa kwayoyin ta musamman, don haka saurin rasa nauyi zai sha bamban da kowa.

A low glycemic index rage cin abinci yana daya daga cikin safest. Tare da shi, zaku iya rasa nauyi ba tare da haɗarin samun gumi ba. Amma wannan tsarin abinci mai gina jiki zai buƙaci ƙarfin aiki da sha'awar rasa nauyi. Yana ɗaukar lokaci mai tsawo kuma yana canza ɗabi'ar cin abinci gaba ɗaya.

Bidiyo mai amfani

Game da abincin glycemic index, duba wannan bidiyon:

Abincin abinci bisa ga nau'in adadi ya dace da kowa, saboda yana la'akari da halaye na jikin mutum. Yaya za a zabi samfuran idan kun kasance hourglass, apple, pear, rectangle, triangle? Labarinmu zai taimaka.

Idan kuna da ciwon sukari, rage cin abinci don asarar nauyi zai taimaka wajen kula da insulin. Yana da mahimmanci a fahimci yadda yake daidai, shin yana yiwuwa kuma lokacin da ba zai yiwu ba a rasa nauyi a cikin nau'in 1 da nau'in ciwon sukari na 2.

An tattara abincin da Michel Montignac ya dogara dashi akan tsarin glycemic index. Tasirin menu ya bambanta sosai, girke-girke ya dace har ma ga mutanen da ke da matsalolin kiwon lafiya, kodayake akwai ƙalilan kaɗan.

Abincin tare da ƙarancin glycemic index: menus da girke-girke - Guba da ciwon sukari

Jikinmu yana ɗaukar carbohydrates na samfuran abinci iri daban-daban a gudu daban-daban. Carbohydrates kuma yana haɓaka matakan sukari na jini a wani matakin.

Ana kiran glycemic index da ƙimar lalatattun samfura da haɓaka sukari cikin jini. Ana auna glycemic index (GI) a kan sikelin wanda ya ƙunshi 0-100 da ƙananan raka'a.

Menene amfanin cin abincin?

Dangane da sikelin, an tattara abinci daidai gwargwadon tsarin glycemic domin kawar da ƙwayar ƙwayar cuta mai yawa a cikin jiki, don hana ko bi da ciwon sukari.

Yanayi ya ba da umarnin cewa makamashi mai ba da rai yana shimfidawa da sauri ta jiki daga abinci tare da babban glycemic index. Sakamakon fiber, yawan samfuran samfuri tare da ƙarancin GI ko ƙirin GI yana da hankali.

Yawan taro a cikin jini koyaushe zai kasance mai girma a cikin hakori mai daɗi, wanda ya sa aan ƙaramin sukari na sukari a cikin shayi, koyaushe suna cin Sweets da 'ya'yan itatuwa masu zaki. Sannan matakin insulin din zai yi rauni, tafiyar matakai na rayuwa zasu rushe.

Me ya sa ake adana mai?

Productarancin mai mai-mai mai-GI mai ƙarfi yana iya samar da adadin kuzari nan da nan bayan an cinye shi da haɗiye shi. Dangane da tsalle-tsalle a cikin sukari, jikin yana haɗu da insulin don rage matakinsa kuma yana adana makamashi "a ajiye", yana sanya shi azaman sel mai.

Babban adadin kuzari, amma ba mai kitse ba, samfurin tare da ƙananan matakan carbohydrates na iya ba da makamashi ga jiki ba tare da tsalle cikin sukari ba na awanni da yawa kuma yana iya ba da gudummawa ga asarar nauyi. Tabbas, samfurin mai zai tafi saman saman a cikin adadin kuzari, amma ma'anar glycemic zata zama ƙasa. Yanzu insulin baya buƙatar "adana" glucose a cikin ƙashin mai, don haka kugu da ƙura ba zasu ƙaru ba.

Abincin abinci a cikin ƙididdigar glycemic ya zama dole ga masu ciwon sukari su tsara sukarin jini, waɗanda suke so su guji wannan cutar haɗari kuma su daidaita adadi.

Babban Kamfanin Samfuran GI

Productungiyar Samfuran Matsakaici

'Yan zabi na kwarai

Tun da abincin glycemic wani ɓangare ne na rayuwar mai haƙuri da ciwon sukari, wajibi ne don koyon yadda ake lissafin GI.

Kuna buƙatar sanin cewa ƙididdigar glycemic index koyaushe ya dogara da inganci, hanyoyin zafi na abinci. Wannan gaskiyar tana da mahimmanci koyaushe yayin la'akari lokacin ƙirƙirar abincin mai ciwon sukari.

Mafi girman alamar da aka sanya wa glucose, ƙimar ta 100.

Abinci na iya kasancewa tare da ma'anar glycemic index:

• low - abinci tare da alamomi a ƙasa da 40,
• matsakaici - daga 40 zuwa 70,
• babba - sama da 70.

Abincin da aka samo akan ƙididdigar glycemic yana ba da daidaiton tsarin mutum da kuma yarda da tsarin mulki, za a iya haɗa menu bisa la'akari da zaɓin mai haƙuri, ƙarfin ikonsa.

Don saukin sauƙi, masana harkar abinci suna ba da shawarar amfani da tukwici. Don haka, a cikin marasa iyaka marasa iyaka zaka iya cin 'ya'yan itace:

'Ya'yan itãcen marmari na ƙetare haramun ne, kama daga kiwi zuwa abarba, a matsakaici ana bada shawarar yin amfani da guna da inabi.

Kowane abu mai sauƙin sauƙaƙe tare da kayan lambu, masara ba a ba da shawarar ba, har da beets Boiled, karas. Sauran kayan lambu za'a iya cinye su a kowane yawa, amma a cikin dalili. Idan mutum yana son dankali, tare da ciwon sukari yana da kyau kada ya cika shi da dankalin turawa, da gasa. Fiye da kyau, ana cinye dankali matasa, yana dauke da sitaci mai tsayayya, wanda ke rage glucose, yana da tasiri mai kyau akan microflora da aikin hanji.

Kada masu cutar masu cutar sukari su ci shinkafa mai tsabta; an maye gurbin ta da shinkafa mai launin ruwan kasa. Ya kamata a zaɓi Macaroni kawai daga alkama durum, ku ci su sanyi.

Hundredaya daga cikin kashi ɗari mara amfani samfurin don ciwon sukari shine farin gurasa, ya kamata a watsar da shi, dole ne a yi shi daga gari mai cikakke.

Menene ya kamata ya zama abincin?

Babban burin abincin abinci na glycemic index don ciwon sukari shine ƙuntatawa na carbohydrates mai sauƙi wanda ke haɓaka taro na sukari jini.

Ana tsammanin cewa mai ciwon sukari zai ci abinci a cikin karamin rabo kowane awa 3-4, ya zama dole kumallo, abincin rana, abincin dare da kayan ciye-ciye tsakanin manyan abincin. Kuma kuna buƙatar cin abinci a cikin yanayin don jin kamar mutum mai lafiya kuma ku kasance cikin kyakkyawan yanayi.

Irin wannan abincin yana taimakawa rage nauyi ba tare da damuwa ga jikin mai ciwon sukari ba, a matsakaici a cikin kwanaki 7 zaka iya kawar da kilogram na kitse na jiki.

Tsarin menu tare da ƙaramin matakin glycemic:

1. karin kumallo - gilashin madara, oatmeal tare da apples, raisins,
2. abincin rana - miyan kayan lambu, karamin yanki na burodin baƙar fata, shayi na ganye, kayan plums da yawa,
3. abincin dare - naman alade, taliya daga m gari, salatin kayan lambu, yogurt mai ƙarancin mai.

Tsakanin waɗannan abinci kuna buƙatar cin ɗan karamin kayan lambu, kwayoyi, sha shayi.

Lokacin da rage cin abinci tare da ƙarancin glycemic index ta hanyar masu ciwon sukari ke amfani da shi don asarar nauyi, kuna buƙatar sanin cewa koda abinci tare da ƙarancin glycemic index na iya samun adadin kiba. Sabili da haka, bai kamata ku ci irin waɗannan samfuran ba. Hakanan haramun ne a haxa abinci da GI babba da ƙarami, alal misali, kayan kwalliya da omelet daga ƙwai.

Wani shawarwarin shi ne cewa kafin motsa jiki, ana ɗaukar abinci tare da matsakaici ko ma babban glycemia, saboda za a sha shi da sauri, yana daidaita ƙwayoyin jikin tare da abubuwa masu mahimmanci. Tare da wannan dabarar, samar da insulin, yana motsa jiki, an maido da mahimmancin gaske, ana iya tara glycogen don ƙwayar tsoka.

Yana da mahimmanci a kula da tsawon lokacin kulawa da zafi, idan aka dafa abincin, ya fi yawan glycemia duka.

Hakanan yana da kyau a ƙi ƙananan yanki na samfurori, abinci mai yankakken yana da mafi girman ma'anar glycemic fiye da duka nau'in.

Ana neman ƙarancin menu na glycemic index (GI)? Mun shirya cikakken menu a rana tare da ƙaramin glycemic index. Don samun sauƙin shirya abinci yau da kullun a nan gaba, bincika teburin abinci tare da ƙima mai ƙarfi da ƙananan glycemic index.

Menarancin Garancin Glycemic Index , ku shigo hannu yayin da kuke jiran abinci don asarar nauyi, kuna da ciwon sukari ko kuna motsa jiki. Glycemic index (GI) yana ba ku damar tsara samfuran, saboda yadda suke shafar karuwar yawan sukarin jini.

Mutanen da suke kan abinci kuma suna motsa jiki cikin wasanni galibi suna yin kuskure a cikin abincinsu, suna kawar da yawan ƙwayoyin carbohydrates. Wannan yanayin da yake sananne yana da alaƙa da ƙudurin da ba daidai ba na kaddarorin sugars da szufladkowaniem na waɗannan abubuwan gina jiki a matsayin maƙiyan kowane asarar nauyi. Koyaya, yana da mahimmanci a san cewa wuce haddi, tare da rashi, na iya zama haɗari ga lafiyarmu, haka kuma - wanda ba shi da mahimmanci - na iya haifar da ruɗar gwagwarmayarmu tare da kilo kilo.

Garancin Glycemic Index (GI) Misali

Karin kumallo

Duk hatsin masara tare da nektarynką da yogurt na dabi'a (oatmeal, alkama, walnuts, bushe apricots, nectarine,. Yogurt na al'ada)

II karin kumallo

Kayan lambu da tzatziki miya (paprika ja, seleri, karas, kokwamba, tafarnuwa, gishiri, barkono. Yogurt Greek)

Abincin rana

Ciki mai yalwa tare da turkey da shinkafa daji tare da kayan lambu (zucchini, turkey, shinkafa daji, albasa, tafarnuwa, tumatir, barkono rawaya, namomin kaza, faski, man zaitun, gishiri, barkono)

Manyan shayi

'Ya'yan itacen salatin oprószona soyayyen almond petals (orange, apple, ceri, almond petals)

Abincin dare

Lentil manna, aka nuna a cikin letas tare da yanka tumatir da alfalfa sprouts da kuma hatsin rai hatsin rai (na lentil manna, letas, tumatir, alfalfa sprouts, wholemeal hatsin rai gurasa, dukan hatsi)

Tsakanin abinci: har yanzu ruwan kwalba, koren shayi

Manuniyar Glycemic

Kalori counter

Da wake - warkar da kaddarorin da abubuwan gina jiki. Menene bitamin bitan szparagówka ya ƙunsa?

Binciki wane glycemic index mutum abinci ke da shi

Tebur zai taimake ku tare da menus na yau da kullun.

HATTARA DA INDEX MAI GIRMA

HATTARA DA INDEX GLYCEMIC INDEX

Kankana - 75
Ayaba cikakke - 60
Biscuit - 70
Ganyayyen wake - 80
Gwanin alkama - 70
Kwakwalwa - 70
Gurasa Rice 70
Gurasar farin gari - 90
Sugar - 70
Kwanan da aka bushe - 70
Suman - 75
Jam tare da sukari 65
Zucchini - 75
Tarar farin taliya - 70
Garin alkama - 85
Guna - 60
Madarar mai - 60
Shaye-shayen Carbonated - 70
Giya - 110
Pizza - 60
Masara Flakes - 85
Rice krótkoziarnisty - 70
Boiled dankali - 70,

Kabeji - 20
Peaches, Nectarines - 35
Albasa - 15
Zucchini - 15
Chocolate Chocolate - 25
Cherries - 20
Da wake - 35
Da wake - 15
Peas kore - 35
Pear - 30
Fresh, stewed, bushe apples - 35
Yogurt - 35
Soymilk - 30
Abubuwan da ke cikin sabo - 30
Kokwamba - 15
Citrus - 30
Paprika - 15
Tsaba Suman - 25
Tumatir - 30
Rice daji - 35
Soya - 15
Tofu - 15
Curd. - 30
Cherries - 25

Glycemic index rage cin abinci - menu na mako-mako a cikin tebur

Jikinmu yana ɗaukar carbohydrates na samfuran abinci iri daban-daban a gudu daban-daban. Carbohydrates kuma yana haɓaka matakan sukari na jini a wani matakin.

Ana kiran glycemic index da ƙimar lalatattun samfura da haɓaka sukari cikin jini. Ana auna glycemic index (GI) a kan sikelin wanda ya ƙunshi 0-100 da ƙananan raka'a.

Rukunin Samfuran Glycemic Index

Productungiyar Samfuran ƙananan GI

Mece ce ma'anar abinci?

Mahimmin abincin shine menu na mako-mako don abubuwan da ake gani a cikin glycemic ko kuma kowace rana a cikin masu zuwa:

• Sauya carbohydrates mai sauƙi tare da takaddun carbohydrates don kawar da juye a cikin sukari sama da na al'ada
• Banbanci don raguwa mai kaifi a cikin sukari - sanadiyyar yunwar karya da kitse mai ƙima a cikin ƙananan ciki na cinya da cinya saboda cin abinci mai sauƙi na carbohydrates,
• Hada abinci mai takaddun carbohydrates don saurin ɗaukar jiki, tsawon lokacin jijiyar jiki.

Ionsarshe da shawarwari

Don adana tsari da kawar da ciwon sukari:

• Canza zuwa 5-6 abinci a rana a cikin kananan rabo a lokaci guda,
• An wajabta abincin da ya gabata 2-3 sa'o'i biyu kafin barcin dare,
• Cire ko ragewa zuwa ƙaramin jita-jita daga samfurori da aka gama ƙare da samfurori tare da mai sananniya mai,
• Ya kamata a haɗa nama mai ƙanƙan da kayan kifi, zomo da kaji a cikin abincin a mataki na uku a cikin adadi kaɗan,
• Kada a bijirar da samfuran zuwa maganin zafi na dogon lokaci - GI zai kasance ƙasa
• San yawan kitsen mai a cikin samfurin, alal misali, a cikin kwayoyi tare da ƙarancin GI, mai mai yawa.

Yana da mahimmanci a sani. Indexididdigar glycemic na samfurin iri ɗaya na iya bambanta: hatsi da aka lalata suna da ƙananan GI fiye da hatsi a cikin nau'in flakes na iska da gyada, kuma dankalin da aka dafa yana da amfani fiye da dankalin masara ko kuma gasa mai gasa.

Glycemic index rage cin abinci - tebur abinci, menu na mako-mako tare da girke-girke

Tsarin abinci kamar abinci glycemic index yana dogara ne da sarrafa yawan ƙwayar carbohydrates a cikin jiki, kuma GI na nuna kansa yana nuna yadda hanzarin glucose ɗin da ke cikin samfurin ya ke. Nazarin mata da yawa sun ce godiya ga wannan tsarin, zaku iya rasa nauyi sosai kuma cikin sauri. Koyi fa'idodi da raunin da ke tattare da irin wannan abincin, sane da girke-girke na girke-girken abinci.

Abincin Glycemic Index: Jerin samfuran mako-mako da menus

Akwai tsarin abinci mai yawa wanda ya danganci kyawawan abubuwan carbohydrates. Kamar yadda aikin ya nuna, a cikinsu, abincin glycemic index yana da tasiri musamman idan an tsara shi da kyau.

Da farko, da alama akwai rikitarwa, saboda kuna buƙatar la'akari da jimillar GI na samfuran da aka cinye kowace rana.

A zahiri, duk abu ne mai sauƙi, idan kun koya yin amfani da tebur, mai da hankali kan menus ɗin samfurori da girke-girke dafa abinci wanda aka rigaya aka tsara don wannan. Amma sakamakon zai iya wuce duk tsammanin.

Abincin hypoglycemic ya dogara da manufar ƙididdigar glycemic (ƙayyadadden ƙirar - GI), wanda aka sanya wa kowane samfurin da ke dauke da ƙwayar carbohydrate. Ba a ɗaukar waɗannan adadi daga rufin ba.

Tun daga lokacin da Dr. Jenkins ya gabatar da kalmar a cikin aikin likitanci a cikin 1981, ana ci gaba da bincike don tantance wannan alamar ga nau'ikan abinci daban-daban.

Saboda haka, teburin masu dacewa ana sabunta su akai-akai tare da sabon bayanai.

Wasu samfurori, sau ɗaya a cikin jiki, suna haifar da tsalle mai tsayi a cikin sukarin jini. Wannan yana haifar da karuwar sakin insulin. Yawan abincinta ya hana ayyukan lipolysis, kuma abincin ba ya zuwa samar da makamashi, amma don adana mai. Waɗannan su ne abin da ake kira carbohydrates carbohydrates, waɗanda aka sanya manyan GI. Suna haifar da karuwa mai nauyi.

Sauran samfura suna narkewa kuma suna sha a hankali, ba tare da haifar da sukari a cikin sukari ba. Yana tashi, amma dan kadan kuma a ko'ina. Ana samar da insulin a cikin matsakaici - don haɓakar lipolysis kuma a maimakon cire fats a ajiye, aika su a hanya madaidaiciya, don samar da makamashi. Wannan shine yadda ake amfani da carbohydrates 'mai kyau', wanda ke nuna low GI. Suna taimakawa rage nauyi.

Yanzu qa'idar cin abincin glycemic a bayyane yake: cin abinci galibi tare da ƙarancin GI - kuma rasa nauyi. Amma mummunan carbohydrates dole ne a guji shi. Abin takaici, yawancin mai daɗi da daɗi sun faɗi cikin rukuninsu.Amma a halin yanzu sun shiga yajin aiki don jure takunkumin abinci.

Ba a la'akari da ƙarancin GI ƙasa da 35. Matsakaicin shine 40-55. Babban - fiye da 60. Rukunin farko na abinci za a iya ci a zaman wani ɓangare na abincin glycemic (amma a cikin dalili). Na biyu - lokaci-lokaci ƙara zuwa ga abincin (ba fiye da 1 lokaci ɗaya kowace rana). Na uku shine ware daga menu gaba daya.

Ana iya samun ƙarin bayani game da carbohydrates mai sauri da jinkirin cikin labarin: "Carbohydrates don asarar nauyi."

Tasiri

Mene ne zai baka damar cin abinci a kan samfurori tare da ƙarancin glycemic index:

• Asarar nauyin kilogram 2-3 a cikin sati 1 - i, sakamakon yana da nisa ba mai ban mamaki ba, amma ya ci gaba,
• Kiyaye karfi da inganci yayin rana saboda yawan amfani da carbohydrates,
• rage cutarwa cholesterol a cikin jini,
• ƙarfafa kayan aikin zuciya (idan har ba a sami matsaloli tare da shi ba),
• Ingantawa cikin ciwon sukari.

Bugu da ƙari, rikicewar wuya ba a faruwa ba a kan abincin glycemic saboda abinci guda ɗaya yana hana abinci. Kuma sunadarai tare da kitsen ba su fadi karkashin dokar ba, wanda kuma ya gamsar.

Lissafin samfuri

Ba za mu ba da cikakkun jerin sunayen samfuran da aka yarda da su ba, saboda suna da tsawo. Za ku same su a cikin tebur na musamman. Suna da sassan uku:

1. Abincin abinci tare da ƙarancin glycemic index (ƙasa da 35), wanda aka yarda a matsayin ɓangare na irin wannan yunwar kuma ya samar da tushen abincinsa.
2. Samfura tare da matsakaicin GI (40-55), waɗanda za a iya ci abinci a cikin adadi kaɗan ba fiye da 1 lokaci ɗaya kowace rana
3. Babban abinci na GI (sama da 60) waɗanda ke buƙatar cire su gaba ɗaya daga abincin.

Da ke ƙasa akwai keɓaɓɓun jerin waɗanda, tun ma kafin aiki tare da teburin, za su jagorance ku a cikin menu wanda zaku iya yi da kuma waɗanda waƙanda kuka yi.

An yarda:

• 'ya'yan itãcen marmari,' ya'yan itãcen marmari, berries: apricot, avocado, Quince, orange, kore banana, rumman, innabi, pear, lemun tsami, mandarin, nectarine, peach, plum, apple, bushe apricots, fig, goji, strawberries, raspberries, ja da baki currants, cherries, blueberries,
• dukkan kwayoyi (ciki har da kwakwa) da tsaba,
• kayan lambu, ganye: eggplant, broccoli, zucchini, farin kabeji, sprouts na Brussels, farin kabeji, karas, kokwamba, barkono, tumatir, radishes, letas, beets, wake, tafarnuwa, albasa, rhubarb, seleri, bishiyar asparagus, alayyafo, zobo,
• Peas, kawa, lentil,
• hatsi: sha'ir, alkama mai tsiro, ƙwai,
• Sweets: Kirim mai tsami tare da fructose, cakulan duhu,
• kayayyakin kiwo (tare da mafi ƙarancin adadin mai): feta cuku, yogurt ba tare da ƙari ba, kefir, madara, madara mai gasa, cream, yawancin cheeses, gida cuku,
• qwai
• Kayan mai kifi mai kifi, kifayen teku,
• waken soya, kwaya da waken soya, garin Essenian,
• abubuwan sha: barasa (banda giya), kofi, shayi, ruwan tumatir.

An Haramta:

• 'ya'yan itatuwa: gwanda, kankana, kankana,
• raisins
• kayan lambu: rutabaga, masara, kabewa,
• hatsi: farin shinkafa, alkama, gero,
• Sweets: sandunan cakulan, glucose, zuma, ice cream, sugar, waffles, cookies, jam da sukari,
• kayayyakin kiwo: cuku cuku, madara mai da,
• alkama da buhunan shinkafa, baguette, daskararru, Dankali, garin alkama, lasagna, donuts, daskararru, croutons, Rolls, bagels,
• abubuwan sha: giya, soda, furotin yana girgizawa.

Amfani da Yanayi:

• 'ya'yan itatuwa: abarba, saimon, mango, kiwi, inabi, banana cikakke,
• 'ya'yan itatuwa bushe: prunes, kwanakin,
• berries: cranberries, lingonberries,
• wake
• hatsi: buckwheat, ja da shinkafa daji, basmati, hatsi, semolina,
• Sweets: Maple syrup, lactose,
• kayayyakin kiwo: yogurt tare da ƙari, kirim mai tsami, cuku mai tsami, feta,
• sushi
• burodin burodin burodin, dawa, alkama, da alkama, da alkama, da alkama, da alayyahu.
• ruwan 'ya'yan itace da kayan marmari.

Shawarwari

Baya ga gaskiyar cewa abincin glycemic yana sa mutane su rasa nauyi koyaushe yana nufin tebur, ɗaukar sa kuma yana haifar da dokoki da yawa. Suna ba ku damar ƙara yawan aiki da jure duk wahalar.Idan kuna shirin cimma matsakaicin sakamako ba tare da cutar da lafiyar ba - saurari shawarar kwararrun.

1. Yi gwaji a asibiti ka sami izinin likita.
2. Abubuwan kalori na yau da kullun don asarar nauyi ga maza kada su wuce 1,500 kcal (an ba da damar 'yan wasa 1,800), ga mata - 1,200.
3. Tushen menu ya zama samfuran tare da GI ƙasa da 35. Suna buƙatar cinye su kowace rana. Sau ɗaya a rana, ana ba da izinin abinci tare da GI na 40 zuwa 55. Duk abin da kuma aka haramta.
4. Daga cikin mai, ba da fifiko ga man zaitun, amma kada a dafa abu a kai. Sunadarai masu kiba mai yawa (suna da cikakkiyar tandem tare da carbohydrates).
5. Tsawon Lokaci: Ba kasa da mako guda ba kuma bai wuce watanni 3 ba.
6. Yawan ruwan yau da kullun na ruwa: 2 lita.
7. Ana buƙatar ayyukan wasanni.
8. Abincin dare ba daga baya 4 hours kafin lokacin kwanta barci.
9. Abincin Jiki: Cutar sau 5-6 a rana.
10. Idan lafiyarku ta tsananta, dole ne ku dakatar da abincin ku duba lafiyar ku.

Akwai abinci daban-daban dangane da glycemic index na abinci mai dauke da carbohydrate.

Zabin 1. Montignac

Mafi shahararrun dukkanin abubuwan cin abinci na glycemic. Masanin abinci mai gina jiki na Faransawa Michel Montignac ya inganta. Yana da matakai 2:

1. Asarar nauyi kai tsaye, wanda yakamata yai tsawon watanni 3 (don rasa kilo 5) da ƙari (don rasa sama da kilo 5).
2. Ofara ƙarfin sakamakon da zaku iya rayuwa.

Ya dogara da ka'idodin abinci daban-daban: a lokacin rana, abinci ya kasu kashi-furotin (kayan GI kada su wuce 35) da furotin-carbohydrate (GI = 40 zuwa 50). Yana bayar da abinci uku a rana.

Zabi 2. Wasanni

Akwai abincin abinci na maza dangane da glycemic index. Zaɓin farko shine ga waɗanda suke aiki akan ginin ƙwayar tsoka. An ba su a cikin wata guda don samun 80 a kan sunadarai da samfurori tare da GI.

Zaɓi na biyu shine ga waɗanda ke da niyyar asarar nauyi da “bushewa”. Ya kamata su ware duk abinci tare da GI sama da 60 daga abincin har tsawon wata guda.

Zabin 3. Carbohydrate

Ya dogara da amfani da carbohydrates masu kyau kawai, watau abinci mai ƙarancin GI. Wasu bambance-bambancen na wannan abincin suna ba ku damar cin abinci tare da ƙididdigar yawan glycemic index (sannan aiwatar da asarar nauyi yana raguwa kuma ya shimfiɗa zuwa watanni 1-2), kuma wasu, mafi tsauri, hana (lokacinsu bai wuce makonni 3-4 ba).

Zabin 4. Kudu Beach

Masana kimiyyar Turanci ne suka kirkiro: likitan zuciya A. Agatston da masanin abinci mai gina jiki M. Almon. An wajabta don magance cututtukan zuciya, amma lokaci guda ya haifar da asarar nauyi. An kafa a kan ka'idodi biyu:

1. Kyakkyawan carbohydrates (low GI) vs carbohydrates mara kyau (high GI).
2. Kyakkyawan ƙyashi mara kyau mara kyau.

Tabbas, ana ba da fifiko ga kyawawan (amfani) carbohydrates da kitsen. Haka kuma, abincin ya kasance nasara wanda ba a taɓa samun irin sa ba a cikin maza, saboda yana ba da damar giya a matsakaici.

Zabi 5. Gurasa

Abincin abincin kawai ana iya kiransa glycemic, tunda yana dogara ne akan halaye daban-daban na abubuwan carbohydrates don rabuwarsu cikin nagarta da mara kyau, amma jigon ba ya canzawa. Don ƙididdige GI na kowane samfurin, mun ɗauki glucose mai tsabta, wanda ƙididdigar = 100, don rukunin farko Sauran masu bincike sun ɗauki hanya daban kuma sun ɗauki fararen gurasa a matsayin zance.

Zabin 6. Slow Carb (jinkirin carbohydrates)

Timothy Ferris, marubuciya Ba'amurke ne kuma mai ba da shawara ga rayuwar lafiya. Ya ba da shawarar cin abinci mai yawa na GI-kashin-wuri da kuma barin wadanda wayoyinsu na GI su yi birgima. Gaskiya ne, jerin farko suna da iyaka. Ka'idodi na asali:

• "A'a" - carbohydrates mai sauri, giya da 'ya'yan itatuwa.
• "Ee" - don ware abinci mai kyau da kuma yarda a cikin ranar yaudara (ana kiranta 1 rana a mako, lokacin da zaka iya cin komai kuma kowane irin yawa).

Wannan dabarar ana yawan yin sahihanci kuma a hankali.

Duk waɗannan zaɓuɓɓuka don abubuwan cin abinci na glycemic. A tsarinsa na gargajiya, baya haifarda da tsauraran matakai kamar kin amincewa da giya, 'ya'yan itatuwa, da kiyaye ka'idodin abinci daban daban.Komai ya fi sauki a nan: mun dube tebur tare da GI kuma mun ƙaddara da'irar da aka ƙone da kuma keɓaɓɓun samfuran.

Sample menu

Don tabbatar da cewa ana iya kiyaye abincin glycemic da gaske, kawai kalli menu samfurin don mako guda, wanda za'a iya ɗauka azaman tushen tattara abincin ku. Ya bambanta, daidaitacce kuma mai gamsarwa.

Lura akan menu don masu girma dabam:

• karin kumallo - 200 g
• abincin rana - 1 'ya'yan itace,
• abincin rana - 350 g
• yamma shayi - 150 g
• abincin dare - 200 g.

A lokacin hutu, zaku iya sha giya ta doka.

Yanzu kun san menene abincin glycemic a fahimtarsa ​​ta gargajiya, da kuma bambancinsa daban-daban. Abinda zaba ya rage gareku. Amma a kowane hali, kar a manta cewa ana iya samun nauyi kawai ta hanyar cikakke: ta hanyar jan adadin kuzari, dole ne a kashe su.

Glycemic index nauyi asara: jigon abincin, game da nawa da girke-girke lafiya

Abincin glycemic index, menu wanda zamu tattauna a yau, ana amfani dashi don sarrafa matakan sukari na jini.

Hakan yana haifar da taƙaitawa game da amfani da kayan abinci, wanda ke da wadataccen kudurin wannan kundin.

Jadawalin menu na mako-mako low ɗaya daga cikin mafi sauki kuma ana buƙata. Tare da shi, kuna iya faɗi ban kwana ga masu kiba. Don yin wannan, ya isa kawai kafa wasu ƙa'idodi a cikin abincinku game da abinci tare da babban GI.

Asalin irin wannan abincin shine kamar haka: ya zama dole a maye gurbin carbohydrates mai sauƙi tare da abubuwa masu rikitarwa, tunda tsoffin suna ɗaukar hanzari kuma sun juya cikin adon mai. Bugu da kari, sakamakon haka, akwai karuwa a cikin yawan sukarin jini. A sakamakon haka, digo cikin matakinsa an lura da ɗan lokaci kaɗan, wanda ke haifar da ci da ba a sarrafawa.

Amma game da carbohydrates masu rikitarwa, tushen aikin su ya zama daban-daban: sun fi hankali a hankali, suna daidaita jikin mutum na dogon lokaci kuma ba sa tsokanar sukari.

Saboda waɗannan dalilai ne aka samar da wannan misalin abinci mai gina jiki ga mutanen da ke da nakasa na endocrine.

Sabili da haka, girke-girke na jita-jita tare da ƙarancin glycemic index da ƙarancin kalori sun shahara sosai tsakanin masu ciwon sukari da waɗanda suke so su rasa nauyi.

Mahimmin abinci

Farfesa David Jenkins yayi nazari na dogon lokaci yadda abinci mai gina jiki na carbohydrate yake shafan jikin masu ciwon suga.

Yayinda ya juya, ba kawai dadi ba, har ma da abinci mai wadatar sitaci (fari shinkafa, taliya, buns, dankali) suna haɓaka matakan sukari na jini.

Daga baya, ya gabatar da kyawawan dabi'un glycemic indices of abinci iri daban-daban, wanda ya ba da sabon bincike. Kamar yadda kuka sani, ƙididdigar glycemic index (darajar GI) tana nuna yadda ake tafiyar da sinadarin carbohydrates cikin sauri, da kuma yadda ake gyaran taro na sukari idan aka lalata ɗaya ko wani samfurin.

Lokacin da sauri canza abinci zuwa glucose yana faruwa, mafi girma daga GI. A cikin wannan abu, daidai yake da 100. Yana da girma sosai a gari (kusan 70), sitaci da abinci mai daɗi.

Amma mafi ƙasƙanci ga wasu 'ya'yan itatuwa da kayan marmari marasa tushe.

ads-mob-1ads-pc-1Idan GI ya cika shekaru 70, to, saurin tara glucose da kuma ƙwayar ƙwayar ganyayyaki (insulin) yana faruwa a cikin jinin mutum.

Babban maƙasudin ƙarshen shine kamar haka: koyarwar glucose. Zai iya aika mata bisa "aiki na gaggawa" (idan mai haƙuri ya kasance yana motsa jiki a cikin motsa jiki kuma yana buƙatar mai) ko ya canza shi zuwa kitse na jiki (idan mai haƙuri yayi aiki a ofishin kuma ya jagoranci yanayin sakin jiki).

Yanayi na biyu yanada wasu lokuta mara dadi. Da farko dai, mutum ya fara yin saurin wuce gona da iri, sannan an lura da gajiya kuma, sakamakon hakan, yakan zama mai fushi, domin jiki a hankali ya daina “lura” glucose da “saurare” zuwa insulin.

Daga baya, mai haƙuri yana fuskantar bayyanar cututtukan zuciya da sauran rikitarwa na ciwon sukari. Don haka, yawan wucewar tsoka da glucose a cikin jini ya fara cutar da dukkan gabobin ciki.

Idan zamuyi magana game da irin wannan abu a matsayin abinci ta hanyar ma'aunin glycemic, menu na mako don an tattara ta hanyar amfani da teburin kayayyakin GI.

Kayan girke-girke masu dacewa don jita-jita tare da ƙarancin glycemic index don asarar nauyi akan menu yana taimaka wajan cire ƙarin fam, hanawa har ma da warkar da ciwon sukari.

Kamar yadda kuka sani, makamashi mai mahimmanci yana shimfiɗawa da sauri cikin jiki godiya ga abinci tare da babban GI. Sakamakon fiber, samfurori masu ƙarancin ko sifiri GI suna cikin hankali sosai.

Lokacin cinye abincin da ke da babban adadin a kan ƙididdigar glycemic, ya kamata ka san cewa wannan na iya haifar da raguwar metabolism, wanda zai iya haifar da haɓaka sukari na jini. A lokaci guda, mutum yakan kan ji ƙyamar yunwar kuma yana cikin matsananciyar wahala. Jikin yana fara tara kitse, wanda aka sanya a ƙarƙashin fata, ta haka ne yake haifar da wuraren matsala.

sukari a cikin jini zai kasance koyaushe ya zama daidai ga masu son shaye-shaye, waɗanda suke sanya kullun da yawa na shayi mai laushi a cikin shayi, a kai a kai suna cin abinci mai ɗorewa. A wannan halin, matakin insulin koyaushe zai zama mai rauni sosai, kuma za a lura da matsala na rayuwa nan gaba kadan.

Abubuwanda ke Tasirin GI

Don kimantawa gwargwadon ma'aunin glycemic index na samfuri, dole ne a la'akari da abubuwa da yawa, tun da nau'in sugars (mai sauƙi ko hadaddun), tsarin sinadarai na carbohydrates, abubuwan da ke cikin fiber na abinci a cikin abinci suna shafar hanzarin narkewar abinci kuma, daidai da haka, matakin ƙara yawan glucose a cikin jini, lipids, sunadarai, kazalika da digiri, zazzabi, nau'in da lokacin jiyya zafi.ads-mob-1

Mai zuwa jerin abubuwan da ke da babban tasiri a kan matakin GI na wasu kayayyaki:

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1. nau'in albarkatun ƙasa, yanayin namo ko kerawa, kuma dangane da kayan lambu da 'ya'yan itatuwa, yanayin balaga. Misali, farin shinkafa zagaye yana da babban GI - 71. Amma ana iya maye gurbin shi da wata ƙabila mai amfani da ake kira basmati tare da alamar 55. Balaga, musamman 'ya'yan itatuwa da berries, yana da mahimmanci: GI na ayaba mai cikakke ya fi unripe ,
2. kitse mai kitse. Sukan yi shakkar ficewar abinci daga ciki, don haka ya ninka lokacin da yake narkewa. Riesanyen Faransancin da aka yi daga kayan abinci mai daskarewa suna da ƙananan GI fiye da kwano iri ɗaya da aka yi da sabbin kayan abinci,
3. furotin. Abincin da aka ƙoshi tare da wannan abu yana da tasirin gaske akan ɓoyewar jijiyoyin jijiyoyin cikin jijiyoyin. Wannan yana taimaka wa ƙananan ƙwayar cuta,
4. carbohydrates. Sauƙin sugars na iya ƙara yawan glucose na jini. GI mai ladabi kamar 70,
5. digiri na aiki. Nika, matse ruwan 'ya'yan itace, da sauran takunkumai na iya rusa granules sitaci. Wannan shi ne abin da ke taimakawa abinci narkewa cikin sauri. A sakamakon haka, GI na abinci yana ƙaruwa. Misalin abinci wanda yake ratsa takaddun sarrafa kayan abinci shine farin burodi. A ciki, sitaci ya kusan zama "gelled", don haka kusan dukkanin abubuwan narkewa ne. Amma mahadi na carbohydrate daga taliya da aka dafa daidai yana da tsari mai yawa wanda ke taimakawa rage enzymatic hydrolysis na sitaci, wanda, gwargwadon haka, ba a sauƙaƙe narkewa ba. Ko da sauya fasalin samfurin yana da tasiri akan GI. Dankali, da aka dafa shi, aka cinye shi, yana ɗaukar ƙaramin abu sama da dankalin turawa. Tuffa a jikinta gaba daya yana da koshin lafiya fiye da ruwan 'ya'yan itace daga gare ta,
6. zafi magani. Zazzabi, lokacin aiki, da sauran dalilai suna da ikon canza GI na farko. Kamar yadda kuka sani, farin shinkafa mai laushi wanda aka dafa shi zuwa jihar tafarnuwa a dafa shi yana samun 90 maimakon ma'anar 70. A lokacin dafa abinci, ruwa da kuma yanayin zafi suna tsokanar sitaci da juyawarsa zuwa wani nau'in jelly-like, wanda a sauƙaƙe yake ginuwa ƙarƙashin rinjayar tsarin enzymes na narkewa kuma ana sarrafa shi nan take.
7. gaban zare. Tasiri a ma'aunin tambayar ya dogara da nau'ikansa: ƙwayoyin ruwa mai narkewa yana ƙara ɗanɗano abinci na narkewa, wanda ke rage jinkirin motsi tare da narkewa mai narkewa kuma yana haifar da tasirin enzymes na ciki. Saboda haka, assimilation din shima ya shimfida tsawon lokaci. Tunda wannan abun yana da karancin GI, mara nauyi, matakin sukari na jini baya tashi da sauri.

Ka'idodin ka'idodin abinci

Alamar glycemic alama ce da ke nuna canjin jikin mutum ga yawan kayayyakin kuma yana nuna canje-canje a cikin yawan sukari a cikin jini.

Kowane samfuran abinci a cikin abincin yana da nasa GI, wanda ya tashi daga 0 zuwa 100 (100 alama ce ta tasirin ingantaccen glucose). Carbohydrates suna da mafi girman darajar GI.

Hypoglycemic abinci ya ƙunshi kin amincewa da carbohydrates “mai sauri” da maye gurbinsu da masu hankali. Adadin yawan abincin furotin a cikin abincin bai iyakance ba, tunda GI na samfuran furotin 0.

Daga cikin ka'idodin abinci:

• Abincin abinci tare da ƙididdigar glycemic index a ƙasa 70 yana ci a cikin abincin.
• Abincin ya kamata ya zama akai-akai, a cikin ƙananan rabo (optimally - 5-6 abinci a rana).
• Ba za a iya sarrafa abun cikin kalori ba, amma dangane da jikewa, abincin dare ya kamata ya zama sau biyu sauƙin karin kumallo.
• Ana bada shawarar abincin dare don sa'o'i 2-3 kafin zuwa gado.
• Tabbatar sha akalla 2 lita na ruwa mai tsabta yayin rana.
• Hanyar dafa abinci tana tafasa, tuƙi, yin burodi. Ba za ku iya soya ba

Tsawon Lokaci

Abincin GI ba shine mafi sauri ba dangane da saurin samun sakamakon asarar nauyi. Matsakaici, tsawon lokacin shi sati 3 ne. An yi imanin cewa cikin kwanaki 21 kacal ana iya samar da duk wata al'ada, kuma al'adar cin abinci ba banda.

Mafi kyawun lokacin asarar nauyi ta hanyar ma'aunin glycemic shine makonni 6 (makonni 2 don kowane matakin abinci). Matsakaicin nauyi asara ga kowane 7 shine 1-2 kilogiram.

A cikin makonni 2 na farko, waɗannan alamun suna iya ƙaruwa zuwa 2-3 kilogiram na tsawon daga Litinin zuwa Lahadi.

Me za a ci kuma ba za a ci ba?

Abincin ƙididdigar glycemic index ya ƙunshi ɗaukar abinci tare da ƙimar GI low da matsakaici da ƙin yarda ko ƙuntataccen abinci tare da babban abun ciki. Hakanan ana ba da shawarar wannan abincin don marasa lafiya da ciwon sukari. Tebur ya nuna abin da ƙididdigar glycemic index waɗannan ko wasu abinci suke da shi, abin da aka ba da shawarar ci, kuma wane irin abinci ba shi yiwuwa.