Manuniyar Glycemic

A cikin wannan labarin za mu yi magana game da rashi yawan carbohydrates (glycemic index na abinci).

Babban tushen samar da makamashi ga mutane shine carbohydrates, wanda zai iya bambanta. Suna na biyu shine sukari, ko saccharides. Carbohydrates a cikin tsarin su na iya zama mai sauqi kamar glucose, mafi hadaddun abubuwa kamar sitaci da glycogen, kuma mafi hadaddun tsari shine carbohydrates na fibrous ko fiber. Mafi sauki sugars suna da wasu abubuwan, kuma kwayoyin su masu sauki ne, kuma hadaddun sugars suna da adadi mai yawa na abubuwan da suke dasu kuma, saboda haka, tsarin hadaddun kwayoyin halitta yake da matukar muhimmanci.

Babban nau'ikan carbohydrates:

• hadaddun carbohydrates, kamar oligo - da polysaccharides - wannan shine cellulose, sitaci, glycogen da ke cikin hanta da tsokoki (samfuran da ke tattare da waɗannan hadaddun carbohydrates - dankali, legumes da wasu hatsi daban-daban),
• carbohydrates masu sauki, mono- da disaccharides, alal misali, sucrose, fructose, lactose da glucose,
• carbohydrates fibrous, irin su fiber, wanda aka samo a cikin 'ya'yan itatuwa da kayan marmari.

Menene insulin

Insulin shine horar da jigilar kayayyaki wanda ke sauƙaƙe jigilar abubuwan carbohydrates. A jikin dan adam, sinadarin dake haifar da shi. Yawancin abubuwan carbohydrates suna ci, yawancin jiki yana buƙatar insulin na hormone. Releaseaddamar da insulin mai wucewa yana iya sanya wani ɓangare na carbohydrates da aka cinye a cikin mai, tun da yake ana buƙatar amfani da ƙarfin wucewa a wani wuri. Ana iya kammala cewa mafi yawan insulin din a jikin mutum, da zaran mutum ya sami nauyi ya zama cikakke.

Glucose shine man da ke samar da jiki tare da saurin aiki ga kowane aiki tare da ƙarfi, kamar horo a cikin dakin motsa jiki ko tseren kan titi. Ana iya amfani da kowane carbohydrates a matsayin tushen kuzari, amma bayan sun bazu zuwa mafi sauƙin sugars - glucose. Glucose shine asalin kayan da ake bukata don samar da makamashi.

Matsayin glucose ko sukari a cikin jini - ana auna shi da kashi a cikin jinin mutumin wannan abun. A cikin yanayin al'ada, gram ɗaya na sukari ya ƙunshi gram daya na sukari. Hakikanin adadin sukari a cikin jini ya dogara da abubuwa biyu:

• yawan carbohydrates da jiki ya sha,
• yawan insulin din da yake motsawa a cikin hanji saboda karuwar sukari.

Misali, zaku iya yin la’akari da yadda matakin sukari na jini ya canza, ta amfani da takamaiman misali. Misali, idan kuka farka da sassafe, sukarin jininku mai azumi yakamata ya zama al'ada - gram ɗaya na kowace lita. Sa'an nan kuma kun ci shi sosai a porridge, dankali ko taliya, ku sha shayi mai dadi, da sauransu. A sakamakon haka, yawan sukari a cikin jini ya hau (babban sukari ana kiran shi hyperglycemia).

Saboda karuwar sukari a cikin jiki, ƙwanƙwasawa yana haɓaka aikin - yana haɓaka samar da insulin - hormone mai jigilar jini wanda ke rage glucose. Sakamakon haka, akwai raguwa a cikin sukari na jini (ƙananan sukari ana kiranta hypoglycemia). Bayan irin wannan hauhawar hauhawar sukari da raguwar jini, matakin sukari na al'ada, wanda yake a farkon, a hankali aka kafa shi.

Dukkanin wannan ka'idar tana da muhimmanci domin fahimtar asalin tattaunawarmu. Kamar yadda aka riga aka ambata, carbohydrates suna da sauki da rikitarwa. Gaba ɗaya an yarda cewa carbohydrates tare da tsari mai sauƙi yana samar da haɓaka mai sauri a cikin matakan sukari na jini. Wannan abu ne mai sauƙin fahimta, tunda ana ɗaukar abubuwa masu sauƙi a cikin sauri, kuma hadaddun kwayoyin suna ɗaukar lokaci mai tsayi. Saboda haka, yawancin masana harkar abinci suna kuskuren kiran carbohydrates mai sauƙi da hadaddun carbohydrates jinkirin. Amma wannan ba haka bane.

Hadadden ƙwayar carbohydrate ba ta da alaƙa da yawan juyawarsa ga glucose kuma, gwargwadon haka, ba ya shafar adadin kuɗinsa ta jikin mutum. Wato, ta hanyar sarrafa nau'ikan carbohydrates, ba mu da ikon yin tasiri kan yawan adadin abubuwan da suke ɗauka. Akunƙarar mafi girma a cikin sukari na jini (yanayin hauhawar jini) na faruwa ne bayan cin kowane carbohydrate a cikin kimanin minti 30.

Alamar ma'aunin ma'aunin Glycemic

Bari muyi dalla-dalla kan cikakken kwatancin yawan abin da ake amfani da carbohydrates. Da alama ga mutane da yawa cewa sama da ma'anar glycemic index, da sauri jinin sukari jini ya tashi. Dangane da haka, akwai shawarwari don amfani da carbohydrates na wani mawuyacin yanayi, mai jinkirin, wanda ya sa matakin sukari ya tashi a hankali. A zahiri, wannan shawarwarin daidai ne, amma zance ya banbanta.

Indexididdigar glycemic (GI) alama ce ta sha da carbohydrates, ba mai sauri ba, amma adadi. Don haka saurin zai zama iri ɗaya. Duk wani samfurin da kuka ci - daga hadaddun buckwheat ko shinkafa a cikin tsari zuwa zuma ko cakulan mai sauƙi a cikin kayan haɗin, mafi girman abubuwan glucose a cikin jikin mutum har yanzu zai zo cikin rabin sa'a. Bambanci baya cikin sauri, amma a cikin adadin sukari da aka cinye, amma zai bambanta, da ƙari mai yawa. Duk samfuran sun bambanta da juna, kuma ikon su na haɓaka matakan sukari na jini shima ya bambanta, saboda haka ma'anar glycemic index nasu ya bambanta.

Yayinda yake kara yin rikitarwa a cikin tsarin karbarsa, hakan yana da karancin damar bunkasa adadin sukari a cikin jinin mutum, bi da bi, yana da karancin GI. Mafi sauƙaƙe da ƙwayar carbohydrate, gwargwadon ikonsa zai iya ƙara yawan sukari a cikin jini, saboda haka za a sami ƙarin GI.

Irin wannan lokacin ma yana da mahimmanci. Yayin dafa samfurin da kansa, GI ɗin sa yana canzawa. Wannan mai nuna alama zai zama mafi girma, mafi zurfin zafin jiyya na ƙwayar carbohydrate. Misali, dankalin da aka dafa a ciki yana da GI na 70, kuma dankali da aka yanyanka yana da GI na 90.

Mahimmanci! Carbohydrates da suke shan zafin rana zai kara musu GI, kuma zuwa mafi girma, suna haɓaka sukari na jini.

Lyididdigar glycemic na carbohydrates daban-daban yana rinjayi wata muhimmiyar ma'ana - abubuwan da ke cikin zare a cikin carbohydrate. Misali na yau da kullun shine shinkafa, wanda, a cikin tsabtataccen tsari, yana da GI na 70, kuma a cikin wanda ba a bayyana shi ba, na 50. Kayayyakin da aka yi daga gari sun ƙunshi ƙarancin fiber, kuma GI nasu yana da girma sosai, amma idan muka kwatanta burodin da aka gasa daga gari gaba ɗaya, zai iya samun GI na 35, burodi mara nauyi yana da GI na 50.

Mahimmanci! Yawancin ƙwayar zarra yana ƙunshe a cikin ƙwayar carbohydrate, ƙara girman GI zai kasance, kuma daidai da hakan zai ƙara yawan sukarin jini zuwa ƙasa kaɗan.

Carbohydrates suna da lahani kuma suna da kyau.

Abu ne mai fahimta cewa bayyanar ku da lafiyarku gaba ɗaya an ƙaddara su da adadin sukari a cikin jini. Levelsara matakan sukari yana ƙaruwa da alama mutum ya zama mai rauni, rashin lafiya da mai. Rage abubuwan sukari yana inganta bayyanar kuma yana inganta lafiyar duk kwayoyin.

Sabili da haka, don tabbatar da lafiya da kyakkyawar bayyanar, waɗannan nau'ikan carbohydrates waɗanda ke da ƙananan glycemic index - carbohydrates hadaddun - sun fi dacewa. Godiya ga hadaddun carbohydrates, ana samar da insulin a cikin ƙananan kima, kuma jikin ba ya buƙatar adana makamashi mai yawa a cikin nau'ikan ƙwayoyin mai.

Za a iya yin wannan magana mai sauƙaƙe: carbons mai sauƙi suna da lahani, kuma abubuwa masu rikitarwa suna da kyau. Koyaya, a cikin wannan ƙarshen akwai rashin fahimta: wannan bayanin yana da dangantaka. Mun yi magana game da iyawar kyawawan halaye da mara kyau na carbohydrates don haɓaka sukari jini ba tare da ambaton adadin su ba. Domin ko da kuna amfani da mafi kyawun nau'ikan carbohydrates na hadaddun ƙwayoyi a cikin mai yawa, sukarin jini na iya zama mai mahimmanci sama da wadataccen carbohydrates.

Amma a kowane hali, irin waɗannan hadaddun carbohydrates kamar su buckwheat, shinkafa, oatmeal, taliya suna da amfani sosai fiye da kowane buns, kek da sauran Sweets. Kuma idan kun haɗu da su da abinci mai wadataccen fiber (kayan lambu da 'ya'yan itatuwa), ƙara da kariyar dabbobi a gare su, misali, kifi, ƙwai, kaji, to irin wannan abincin zai kasance mai lafiya da amfani kamar yadda yakamata.

Shin zai yuwu ku ci abinci mai sauƙi a cikin carbohydrates kuma a ƙarƙashin wane yanayi

Tabbas, carbohydrates "cutarwa" na iya zama ya dace sosai a cikin yanayi biyu:

• Bayan kun kammala motsa jiki,
• bayan farkawa safe.

Magana ta farko - bayan horo - tare da isasshen adadin kuzari da jiki ya kashe, taga furotin-carbohydrate yana buɗewa. Abubuwan carbohydrates ne masu sauki wanda zasu taimaka wajen rufe wannan taga da sauri kuma dawo da jikin. Carbohydaukar carbohydrates mai sauƙi a cikin sauri bayan motsa jiki, wannan na iya zama wakili na anti-catabolic da kuma adana tsokoki, tunda jiki ba zai sami makamashi daga furotin ba, amma 100% kai tsaye daga glucose. Amma idan makasudin ku shine ƙona kitse, to wannan ba shi da ƙima, tun da hakan zai haifar da hana aikin ƙona kitsen.

Magana ta biyu - da safe bayan bacci na dare - carbohydrates mai sauƙi a cikin tsari na iya zama hanya mafi kyau don sake haɓaka carbohydrates, waɗanda ba su cika dare ba, saboda ba ku ci abinci ba. Sabili da haka, ana iya ɗaukar carbohydrates mai sauƙi don cajin jiki da makamashi. Koyaya, zai kasance mafi kyawun amfani da carbohydrates masu rikitarwa kawai da safe.

Yadda ake amfani da ma'aunin glycemic kuma kwatanta sashi na carbohydrates

Don amfani da GI daidai, an ƙirƙiri tebur ma'aunin glycemic don samfuran daban-daban. Tare da taimakonsa, zaka iya shirya abincinka kuma cikin nutsuwa. Don yin wannan, dole ne ka:

• Fi son marayan abinci na GI
• idan har yanzu kuna buƙatar cin abinci tare da babban GI, to, kuyi ƙoƙarin kada ku zagi shi, tunda yanayin irin waɗannan samfuran yana da girma sosai.

Waɗannan shawarwarin sune mafi mahimmanci, ba wuya a bi su. Yana da muhimmanci a tuna cewa:

• carbohydrates da yawa tare da babban GI mara kyau ne ga jiki,
• low carbohydrates tare da babban GI - na al'ada (amma ba za a sami cikakkiyar nutsuwa ba),
• fewan kaliben carbohydrates tare da low GI - kyau (kuma zaku cika)
• carbohydrates mai yawa tare da ƙananan GI (fiber) - suna da kyau,
• mai yawa na carbohydrates tare da ƙananan matakin GI da furotin yana da girma, saboda duka furotin da fiber suna rage aiwatar da ƙwayar carbohydrate.

Ya kamata ku sani cewa yawancin kamfanoni na zamani suna samar da abinci tare da babban GI da ƙananan fiber. A zahiri, irin waɗannan samfuran suna da amfani ga masana'antun, saboda samarwarsu mai rahusa ce, kuma masu sayen kayayyaki suna shirye su ci komai, musamman waɗanda suka fi son kowane irin kayan alheri. Amma ƙaunar abinci mai sauri da Sweets na iya haifar da ci gaban kowane nau'in cututtuka - ciwon sukari, kiba, atherosclerosis.

Anan akwai mahimman abubuwan da kuke buƙatar sani game da glycemic index. Kalli abincinka. Idan GI na samfurin sama da 50, wannan tabbas mai cutarwa ne. Yi ƙoƙarin daidaita da ƙuntata carbohydrates mai sauƙi don amfani.

Carbohydrates, index na glycemic

Carbohydrates abubuwa ne wadanda kwayoyin halittarsu sun cika da carbon, oxygen da hydrogen. Sakamakon metabolism, sun juya zuwa glucose - mahimmancin makamashi don jiki.

Glycemia - matakin glucose na jini (sukari)

Glucose shine mafi mahimmancin "man" don jikin. Yana wucewa cikin jini kuma an ajiye shi a cikin nau'i na glucogen a cikin tsokoki da hanta.

Guban glucose na jini (daidai yake da sukari) shine adadin yawan sukari a cikin adadin jini. A kan komai a ciki, ya zama 1 g na 1 lita na jini. Lokacin da aka cinye carbohydrates (gurasa, zuma, sitaci, hatsi, Sweets, da sauransu) a kan komai a ciki, matakin sukari na jini ya canza kamar haka: na farko, matakin glucose ya hau - abin da ake kira hyperglycemia (zuwa mafi girma ko ƙarami) - ya danganta da nau'in carbohydrate ), sannan bayan farji ya toshe insulin, matakin glucose din jini ya ragu (hypoglycemia) sannan kuma ya koma matakin da ya gabata, kamar yadda aka nuna a jane a shafi na 36.

A cikin shekarun da suka gabata, an raba carbohydrates zuwa kashi biyu, gwargwadon lokacin da jiki ke dauke da su: sukari mai sauri da jinkirin sukari.

Manufar “sukari mai sauri” ya hada da sukari mai sauki da sukari sau biyu, kamar su glucose da sucrose, wadanda suke cikin ingantaccen sukari (beets sugar da cane), zuma da 'ya'yan itatuwa.

Sunan "sukari mai sauri" an yi bayani ta hanyar raɗaɗin ra'ayi cewa, saboda sauƙin ƙwayar ƙwayar carbohydrate, jiki yana ɗaukar ta da sauri, jim kaɗan bayan cin abinci.

Kuma nau'in “sukari mai jinkirin” ya hada da dukkanin carbohydrates, hadadden kwayar halittar da aka yi imanin ta canza zuwa sukari mai sauki (glucose) yayin aikin narkewar abinci. Misali samfuran sitaci ne, wanda daga fitowar glucose, kamar yadda aka yi imani da shi, yayi jinkirin da kuma hankali.

Zuwa yau, wannan rarrabuwa ya wanzu da kanta kuma ana ɗaukarsa kuskure ne.

Gwaje-gwajen da aka yi kwanan nan sun tabbatar da cewa hadadden tsarin ƙwayoyin carbohydrate ba ya shafar adadin canjin su zuwa glucose, ko kuma yawan ƙwayar jikin.

An tabbatar da cewa ganiya a cikin sukari na jini (hyperglycemia) yana faruwa rabin sa'a bayan shan kowane irin carbohydrate akan komai a ciki. Sabili da haka, ya fi kyau kada ayi magana game da adadin adadin karuwar carbohydrates, amma game da tasirin su akan yawan glucose a cikin jini, kamar yadda aka nuna a jadawali na sama:

Masana ilimin gina jiki sun yanke shawara cewa yakamata a rarraba ƙwayoyin carbohydrates gwargwadon abin da ake kira karfin haɓakawa, ma'anar glycemic index.

Manuniyar Glycemic

Determinedarfin carbohydrates don haifar da karuwa a cikin sukari na jini (hyperglycemia) an ƙaddara ta cikin glycemic index. Wannan kalmar an fara yin sa ne a shekarar 1976.

Indexididdigar glycemic za ta kasance mafi girma, mafi girma hyperglycemia wanda lalacewa ta hanyar rushewar carbohydrates. Ya dace da yanki na alwatika, wanda ke nuna akan jigon hoto na hauhawar jini wanda ya haifar da yawan sukari. Idan aka ɗauki glycemic index na glucose a matsayin 100, to, ƙididdigar sauran carbohydrates za a iya ƙaddara ta waɗannan dabarun:

Yankin Triangle Carbon
Yankin Triangle na Glucose

Wato, da ƙarfi da hyperglycemia na nazarin, mafi girma da glycemic index.

Ya kamata a lura cewa sarrafa sinadaran samfurori na iya haifar da karuwa a cikin ƙididdigar glycemic. Don haka, alal misali, glycemic index na masara flakes shine 85, kuma masara daga abin da aka yi su shine 70. Nan take mashed dankali suna da glycemic index na 90, kuma Boiled dankali - 70.

Mun kuma san cewa ingancin da adadi na fiber na cikin ƙwayar carbohydrate ya dogara da tsarin glycemic index. Don haka, farin buns mai laushi suna da alaƙar glycemic na 95, farin burodi - 70, burodin abinci mai yawa - 50, burodin abinci mai tsayi - 35, shinkafa mai ladabi 70, maraba 50.

Tebur Glycemic Index

Malt 110Gurasar burodi tare da buɗa 50 Glucose 100Brown shinkafa 50 Dankali Dankali 95Peas 50 Premium daraja farin burodi 95Abincin hatsi ba tare da sukari 50 ba Nan take masara dankali 90Oatmeal 40 Zuma 90Ruwan 'ya'yan itace mara laushi ba tare da sukari 40 ba Karas 85Gurasar mara nauyi 40 Cornflakes, Yankuna 85M taliya mai taliya 40 Kashi 75Gyada launuka 40 Farar burodi 70Dry Peas 35 Abincin da aka sarrafa tare da sukari (granola) 70Gurasar abinci mai lamba 35 Cakulan (a fale-falen buraka) 70Kayayyakin madara 35 Boiled Dankali 70Ansan Beren Dry 30 Kukis 70Lentils 30 Masara 70Peas na Turkiyya 30 Itace Rice 70Rye burodi 30 Grey burodi 65'Ya'yan itãcen marmari 30 Irin ƙwaro 65'Ya'yan itacen gwangwani ba tare da sukari 25 Ayaba, guna 60Cakulan Gashi (Kankara 60%) 22 Jam 55Fructose 20 Taliya mai taliya ta 55Soya 15 Kayan lambu, kore, tumatir, lemons, namomin kaza - ƙasa da 15

Kamar yadda kake gani daga tebur, akwai “carbohydrates masu kyau” (tare da ƙarancin glycemic index) da kuma "mara kyau" (babban glycemic index) carbohydrates, waɗanda yawanci, kamar yadda zaku gani daga baya, sanadin yawan nauyin ku.

Carbohydrates mara kyau babban glycemic index

Wannan ya hada da dukkanin carbohydrates wanda ke haifar da karuwa sosai a cikin glucose jini, wanda ke haifar da hauhawar jini. M, waɗannan carbohydrates suna da ƙididdigar glycemic fiye da 50.

Wannan fari farin sukari ne a cikin tsarkin sa ko kuma a haɗe tare da wasu samfuran, kamar su kek, Sweets. Wannan ya hada da dukkanin kayan abinci da masana'antu ke sarrafawa, musamman farin gurasar gari, farin shinkafa, abubuwan sha, musamman masu giya, dankali da masara.

Carbohydrates "mai kyau" low glycemic index

Ba kamar carbohydrates na “mara kyau” ba, masu “kyawawa” waɗanda ke cikin jiki ne kawai ke karɓar jiki saboda haka ba sa haifar da ƙaruwa a cikin sukarin jini. Carbohydrates '' mai kyau 'suna da ma'aunin glycemic index a ƙasa 50.

Da farko dai, hatsi ne na ƙasa da wasu samfuran sitaci - dauke da wake da lentil, da yawancin 'ya'yan itatuwa da kayan marmari (letas, turnips, green wake, leeks, da dai sauransu), wanda, a ƙari, yana ɗauke da fiber mai yawa da ƙarancin glucose.