Yaya za a rage ma'anar glycemic na abinci, gurasa da kayan marmari?

Bari mu fara fahimtar menene ma'anar glycemic index. Indexididdigar glycemic tana nuna tasiri akan sukari na jinin mutum. Dangane da haka, mafi girman ma'aunin samfurin glycemic na samfurin, mafi girman matakin suga ya zama jini, haka kuma.

Yaya za a rage ƙididdigar glycemic? A cikin tsarin abinci, akwai wasu dabarun sarrafa abinci wanda zai ba ku damar rage ƙididdigar glycemic index na abinci.

Kusan duk abincin da kuka fi so shine sitaci - dankali, gurasa, taliya, 'ya'yan itatuwa, kayan zaki, da dai sauransu.

Ka yi tunanin hatsi mara kyau. Ya ƙunshi abubuwa biyu: amylose da aminopectin. Amylose dogo ne mai tsawo tare da beads glucose a kanta. Aminopectin yana kama da amylose, amma yana da ƙarin rassa.

Saboda amylose da aminopectin, waɗanda suke cikin sarƙoƙi, sannu a hankali ana fitar da glucose daga samfura. Yadda za a rage bayanan glycemic - yi ƙoƙarin kiyaye bayanan sarkar cikin kwanciyar hankali!

Misali, aminopectin ya lalace ta hanyar shirya samfurin a cikin ruwan zafi kuma ya watse cikin beads glucose. Sabili da haka, dole ne mutum yayi ƙoƙari don kula da amylose cikin aminci: ƙarin amylose a cikin kayan ƙirar, ƙananan ƙirar glycemic index.

Yadda za a rage glycemic index dankali? An ba da shawarar kada a yanka dankali (wannan hanyar kun riga kun fasa sarƙoƙi), kuma ku dafa a cikin sutturar su ko gasa a cikin tanda. Lyididdigar glycemic dankali a cikin wannan magani mai zafi ana rage shi da raka'a 10-15.

Yaya za a rage ƙididdigar glycemic na porridge? Porridge yakamata a dafa shi ba daga hatsi ba, amma daga hatsi gaba ɗaya, alal misali, oat flakes don maye gurbin abincin oat.

Yaya za a rage ƙididdigar glycemic na taliya? Da fari dai, taliya a menu din ku ya kamata a yi daga garin alkum, kuma abu na biyu, kuna buqatar dafa su na tsawon mintuna 8 domin su rike da yawa (Al dente). Don haka, ana adana fiber a cikin taliya, wanda ke hana lalata sarƙoƙin amylose da aminopectin. Wannan yana ba ku damar rage yaduwar glucose cikin jini.

Yin bautar taliya - giram 100-150.

Yadda za a rage girman glycemic index na dumplings? Anan akwai buƙatar yin haka kamar haka: dafa dunƙule, sannan sanyaya. Kafin cin abinci, a sake sake gwadawa. Ba abin mamaki bane, amma wannan hanyar kuma tana rage yawan glycemic index na wannan tasa.

Yadda za a rage glycemic index na burodi? Abu na farko da ya kamata ka sani shine ka ci abinci mafi kyau duka abinci. Amma idan kuna son cin yanki guda na farin burodi, sanya a cikin injin daskarewa na mintuna 15-20, sannan ku ci kamar yadda aka saba!

Theididdigar glycemic na 'ya'yan itatuwa overripe shima tayi yawa, don haka akwai hukunci ɗaya kaɗai: cin' ya'yan itatuwa ya kamata ya zama na balaga na al'ada.

Yaya za a rage ma'anar glycemic index na Sweets? Ku ci kuki mai dadi ba tare da shayi ba, amma tare da wasu samfurin-madara, irin su kefir. Kawai kar a sha yogurt mai dadi! Sunadarai da furotin da ke cikin kefir suna rage yawan aiwatarwar glucose a cikin jini.

Hanya ta duniya don rage yawan glycemic index na abinci shine amfani da zaren fiber a cikin abincin shuka!

Af, bran shine kyakkyawan nau'in fiber. Bran taimakawa gudummawar asara. Yaya za a ɗauki bran don asarar nauyi?

Sanannen sanannen Gennady Malakhov daga Channel One ya rubuta a cikin littafinsa: idan kuna son cin ɗan cakulan ba ku da mai ba, dole ne ku ci wani yanki na salatin kore kafin kayan zaki!

Dankali, taliya da aka yi aiki tare da hidimar salatin suna kiyaye tushen sitaci kuma su hana sarƙoƙi karyewa! Kuma wannan daidai rage glycemic index na kayayyakin.

Gaskiyar mahimmancin ma'aunin glycemic

Yawancin abincin da mutane ke cinyewa, ban da adadin kuzari, yana da jigon glycemic index. Yayin narkewar abinci, carbohydrates sun juya zuwa glucose - sugars mai sauki. GI yana shafar glucose na jini bayan cin abinci.

Insulin, wanda ke samar da koda, yana ɗaukar wani adadin glucose a cikin sel don samar da makamashi. Ana adana glucose mai wucewa azaman tsopose nama don amfani da gaba. Mafi girman ma'aunin glycemic, mafi girman matakin sukari a cikin jini, kazalika da insulin. Saboda haka, matakin GI kai tsaye yana rinjayar adadin karin fam.

Matsakaicin insulin ba kawai yana taimakawa yawan tara glucose kamar mai ba, amma yana hana amfani dashi don makamashi, tunda ana aiki da ƙoshin enzymes wanda ke lalata mai.

Inshorar hormone ba ta barin kitse da za a ƙone ko da tare da ƙara ƙarfin aiki ba. Aikin insulin shine daidaita matakan glucose na jini.

Tare da babban glucose, yawan norepinephrine, wato, hormone damuwa, yana ƙaruwa. An bayyana wannan a cikin sha'awar mutum don cin samfurin kalori mai yawa. Bayan ɗaukar babban samfurin GI, yunwar za ta ji da ƙarfi sosai fiye da ƙaramin samfurin GI.

Kusan dukkan mutane suna da matakan insulin, wanda yawanci yakan haifar da kiba.

Alkallar Glycemic

Tsarin jikin mutum ƙima yana nuna daidaitar nauyin jikin mutum zuwa tsayin mutum. Sabili da haka, yana yiwuwa a fahimci ko nauyin yana da al'ada ko kuma idan ana buƙatar abinci.

Ana iya yin lissafin BMI da kansa ta amfani da dabara I = m / h2, inda:

• m - nauyin jiki a kilo,
• h2 - girma a cikin mita.

Kungiyar Lafiya ta Duniya ta ɗauki wasu ƙa'idodi don ƙididdigar glycemic index. Matakan da aka Shiga:

1. low: har zuwa 55,
2. matsakaici: 56 zuwa 69,
3. babba: daga 70 zuwa 100.

Ana ɗaukar kewayon 60 zuwa 180 a kowace rana kamar al'ada. Ya danganta da BMI, an ƙayyade tsarin GI na yau da kullun, canje-canje waɗanda ba sa so:

• har zuwa kilo 80: 30 - 40,
• daga kilogram 80 zuwa 120: 20 - 30,
• daga kilogram 120 zuwa 180: 18-20.

Abubuwan da ba daidai ba ne

Sau da yawa mutanen da suke so su rasa nauyi suna yin abinci iri daban-daban. 'Ya'yan itace-da-kayan abinci tare da babban samfurin guda ɗaya, wanda yakamata a ci gaba ɗaya, kuma sau da yawa, a cikin mara iyaka mai yawa, suna da babban matakin shahara.

Abincin abinci na iya zama:

Kafin zaɓar abincin da zai ci da kanka kawai, bai isa ba kawai ka fahimci abubuwan da ke cikin kalori kawai na abubuwan da aka ƙone.

Glycemic index na samfurin ba koyaushe irin wannan bane a cikin adadin kuzari. A wasu halaye, suna da ma’anoni gaba ɗayan biyun. Misali, zaku iya tuna wani kankana, wanda adadin kuzarinsa yayi kadan, kawai 40 kcal a cikin 100 g, amma ma'anar glycemic tayi daidai da 75 (tare da mafi yawan 100).

Duk da ƙarancin adadin kuzari mai yawa, kankana ba za a iya danganta shi da samfuran da ke da ƙananan GI ba. Wannan yana nufin cewa cinye shi cikin manyan abubuwa zai haifar da sakin insulin da tsalle cikin glucose a cikin jini. Don haka, adon mai zai bayyana, wanda zai zama da wahala a kawar da shi.

Koyaya, yana da mahimmanci a lura cewa ɗanɗano ya ƙunshi ƙasa da 5 carbohydrates, wanda ke adana samfurin daga shigar da shi cikin jerin abubuwan da ba a keɓancewa ba.

Irin wannan karamin adadin carbohydrates yana rama babban GI.

Indexasan glycemic index

Don gano waɗanne abinci ake buƙatar cinye su sau da yawa, kuma wanne ba sau da yawa, ya kamata ku yi amfani da tebur na musamman wanda ke nuna GI ga kowane samfurin. Abubuwan abinci masu ƙarancin GI suna rage shan sukari a cikin jini, jin daɗin ji daɗin rai kuma babu saurin tara kitse.

Ayaba, burodi, da sauran abinci mai girma-GI suna haifar da juye a cikin sukari, sabili da haka insulin. Don haka, lalacewar mai (i.e. lipolysis) yana raguwa kuma sabbin ƙwayoyin mai sun haɗu.

Fiber da sauran fiber na abin da ake ci suna da amfani ga mutanen da ke fama da ciwon sukari. Ana sayar dashi azaman ƙari. Ana iya ƙara shi zuwa:

Idan duk hatsi da 'ya'yan itatuwa tare da fiber suna cikin abincin, ƙarin ba a buƙata.

Abincin mai mai daɗi an san cewa yana zama mai sannu a hankali. Zai fi kyau gauraya barkono da mai, amma kada a yi amfani da shi sama da g 20. Dole a ƙara salads tare da sabo kayan lambu a cikin menu mai ɗauke da carbohydrate.

Hakanan ba abinci da sanyi yake sansa da sauri. Misali, yawan shan ice cream din yayi saurin shawo kan sauran kayan lefe.

Dole ne a maye gurbin ƙaramar gari tare da fasalin hatsi gaba ɗaya, ko dai a bayyane ko kuma garin da aka daɗaɗa. Musamman, akwai:

Sannu a hankali kayayyakin da aka yi daga laban alkum. Kuna iya siyan abinci mara nauyi wanda ya ƙunshi abubuwan kara lafiya, irin su tsaba mai laushi.

Tsarin glycemic dankali zai canza zuwa ƙasa idan ba a yanka ba, amma a gasa a cikin tanda ko dafa a cikin rigunan su. Yayin maganin zafi, ana rage waɗannan hanyoyin ta hanyar raka'a 15.

Hakanan ana iya rage glycemic index na hatsi. Za'a sami sakamako mai ragewa idan ba ku sayi hatsi ba, amma yi amfani da hatsi duka. Af, buckwheat, oatmeal da kwalin sha'ir tare da ciwon sukari suna da amfani sosai.

Hakanan lallai ne a yi magana game da yadda ake rage glycemic index na taliya. Dole ne kawai macaroni daga alkama durƙusa ya kamata ya kasance a kan menu; an dafa su na kimanin minti takwas don kula da yawa.

Kawai tare da wannan dafa abinci mai laushi ana iya kiyaye fiber don hana lalata aminopectin da amylose. Hakanan, wannan zai sa ya zama sannu a hankali ga sukari don shiga cikin jini. Servingaya daga cikin sabis na wannan samfurin kada ya wuce 150 g.

Indexididdigar glycemic na dumplings yana raguwa saboda dafa abinci da sanyaya. Kafin cin abinci, za a iya dumama daskararrun abubuwa. Wannan na iya zama abin mamaki, amma wannan ita ce kawai hanyar da za a rage ƙyalli na glycemic index of dumplings.

Amma game da kayayyakin burodi, likitoci suna ba da shawarar zaɓin zaɓuɓɓukan hatsi. Idan kana son cin abinci fararen burodi, zai fi kyau ka sanya shi a cikin injin daskarewa na rabin sa'a, sannan a hankali ka ci shi. A wannan yanayin, GI ɗinta ya canza zuwa ƙarami.

GI na 'ya'yan itãcen marmari waɗanda suka riga overripe ne ko da yaushe quite high. Akwai ƙa'ida guda ɗaya: cin 'ya'yan itace kawai yana buƙatar balaga na al'ada, to, alamar bazai canza ba.

Mutane da yawa suna sha'awar yadda glycemic index ke raguwa lokacin da suke cinye Sweets tare da wani samfurin. Don yin ƙididdigar tare da ƙarancin wadata, yana da kyau a yi amfani da Sweets ba tare da shayi ba, amma tare da samfurin madara mai tsami, alal misali, kefir.

Ya kamata a lura da rashin cancantar cin yogurt mai zaki. Hakanan rage rage cin abinci na glucose na jini ta hanyar amfani da kefir ko yogurt-free-sugar.

Kuna iya rage ma'aunin glycemic ta hanyar ƙara wa samfuran:

Rage GI ya sa ya yiwu a haɗa carbohydrates da sunadarai. Carbohydrates yana ba da izinin kariyar sunadarai mafi kyau, kuma sunadarai suna rage jinkirin shan sukari cikin jini.

Scalearancin sikelin na iya zama, idan kun haɗa Sweets tare da kayayyakin kiwo. Abin sha'awa shine, ice cream yana da alamomi ƙasa da cakulan, yayin samfuran biyu suna da babban sukari mai yawa.

Kwararre a cikin bidiyon a cikin wannan labarin zai gaya maka ƙarin game da glycemic index.

Thearfafawa yanzu yana kan ma'aunin glycemic na abinci a cikin tsarin abinci. Amma sau da yawa abinci tare da ƙananan glycemic index yana canza jigon su dangane da dalilai daban-daban.

Kuna so ku rasa nauyi? - Tabbatar da bincika labarin.

M. Montignac yi imani da cewa glycemic index abinci yana taka muhimmiyar rawa idan mutum yana son rasa nauyi.

Yawancin carbohydrates sunadarai masu rikitarwa. Sun ƙunshi mafi yawan sitaci ne kuma suna cikin nau'ikan samfuri na sitaci, waɗanda aka kasu kashi huɗu.

Foodungiyoyin Abinci

Narkewa yana farawa daga bakin tare da tauna kuma yana ci gaba - bayan wucewa ta cikin ciki - a cikin ƙananan hanji.
Increaseara yawan ƙwayar cutar glycemia yana nuna ƙwaƙwalwar ƙwaƙwalwa adadin glucose sabili da haka digestibility na takamaiman sitaci .
Wannan amplitude ana auna shi a kan sikelin glycemic indices.

• Abubuwan lura sun nuna cewa tare da adadin adadin carbohydrates, karuwa a cikin sukari na jini na iya ƙaruwa sosai bambanta.
• Dalilin haka shine wani sashin sitaci a abinci ba'a narke ba. Wannan yana haifar da ɗauka mai ƙarfi ko ƙasa da sitaci.

Abubuwa da yawa suna da alhakin sikelin sitaci, sakamakon karuwar glucose jini ana auna shi ta ma'aunin glycemic index.

Tsarin sitaci

Abun sitaci ya ƙunshi abubuwa biyu na kwayoyin:

• amyloses
• da amylopectin.

Ana iya danganta su da kitse, sunadarai, fiber da abubuwan abubuwan ganowa (bitamin, ma'adanai).
Matsakaicin amylose zuwa amylopectin yana da mahimmanci ga metabolizing kaddarorin samfuran sitaci da ke tattare da tasirin su akan jikin ɗan adam.
Matsakaicin amylose / amylopectin na iya bambanta ƙwarai daga iyali na Botanical zuwa wani, amma kuma daga wannan nau'in zuwa wani a cikin gida ɗaya.

Katako mai sihiri, yawanci yakan ƙunshi daga 15 zuwa 28% amylose.
Koyaya, wasu nau'ikan masara sun ƙunshi ƙasa da 1% amylose (masara mai waxy, ruwan 'ya'yan itace wanda aka yi amfani dashi a matsayin kaɗa a cikin masana'antar abinci). Sauran nau'ikan masara, a gefe guda, sun ƙunshi daga amylose 55% zuwa 80%, amma ba wuya ake horar da su ba, tunda yawan amfanin ƙasa yana raguwa da haɓakar abun da ke cikin amylose.
Tauraron Tuber (misali, dankalin turawa) suna da ƙananan amylose da ke ƙasa (17% zuwa 22%).
Tauraron Bean, a gefe guda, suna da babban adadin amylose mafi girma (daga 33% zuwa 66%).

Abin da ke ƙaruwa glycemic index na samfura

Gididdigar glycemic na abinci na sitaci ya dogara da dalilai da yawa:

I. Matsakaicin amylose / amylopectin

Lokacin da aka sanyaya sitaci da ruwa mai yawa, tsarin sa zai canza. Granules na sitaci sannu a hankali shan ruwa ya kumbura. Wani ɓangaren amylopectin ya juya zuwa mafita. Lokacin da dumama ya ci gaba, wani ɓangaren amylose shima ya shiga cikin mafita.
Sakamakon abu mai zurfi ne ko strongasa da ƙarfi na dakatarwar. Wannan tsari ne na tarnaki.
Lowerarin amylose abun ciki, da ƙarfi gelatinization kuma mataimakin versa .
Yawancin sitaci gelatinizes, mafi kyawun za'a iya share shi da alpha-amylases (ƙoshin abinci na narkewa don sitaci) kuma mafi girman ma'aunin samfurin.
Lessarancin amylose yana cikin sitaci, mafi girma da glycemic index. Kuma mafi girma da abun ciki na amylose, da ƙasa sitaci gelatinizes da ƙananan da glycemic index.

Yanzu yana da sauƙin fahimtar dalilin da yasa glycemic index na dankali tare da ƙananan amylose abun ciki mai girma.
Lentils, a gefe guda, suna da babban abun ciki na amylose da ƙarancin glycemic index.
Wani misali kuma yana da ban sha'awa. masara.
Masara mai da kusan babu isasshen amylose kuma masana'antun abinci suna ƙimanta ta saboda yawan ɗanɗano wanda yake shigowa da sitaci. Ana amfani da wannan don ɗaukar 'ya'yan itacen gwangwani da kuma adana gabatarwar abinci na gwangwani a cikin kwalba ko abinci mai sanyi. A cikin jerin kayan masarufi, an jera shi a ƙarƙashin sitaci masara mai alamar.
Gididdigar glycemic na waxy masara tana da girma sosai (kusan 100).

II. Fasaha da aikin sarrafa abinci na abinci

Ikon samfurori don ɗaukar danshi da haɗuwa da zafi ƙara yawan glycemic index na abinci. Misali, karas mai inganci yana da alamomin glycemic na 20. Idan aka tafasa a ruwa, ma'anar ta hau zuwa 50.
Wasu matakan masana'antu suna haifar da matsakaicin maƙarƙashiya, alal misali, samar da flakes (mashed dankalin turawa foda, masara ko masara kamar su sitaci da sitaci da aka rage).
Wadannan hanyoyin suna kara girman glycemic index (85 na masara flakes, 95 don mashed dankali, 100 don ingantaccen sitaci). Bugu da ƙari, popcorn da shinkafa mai ɗanɗano suna da ma'anar glycemic 15-20% sama da masara ko shinkafa.

III. "Pastification" yana rage glycemic index

Akwai kuma tsarin fasahaa cikin abin da aka hana aiwatar da kumburi da gelatinization sitaci: alal misali, "fastiwa" na alkama durum. Lokacin da hatsi bayyana, yana da zafi kuma an kafa fim mai kariya, wanda ke rage jinkirin aiwatar da gelatinization sitaci lokacin dafa abinci.
Spaghetti da wasu nau'ikan taliya ana "shafe shi", wato, fifita a ƙarƙashin matsanancin matsin lamba. Ravioli, lasagna da taliya mai sabo an yanka su da hannu daga kullu sabili da haka suna da babban ma'anar glycemic, kodayake an yi su ne daga alkama guda ɗaya.
Zai yuwu a samar da samfurori daga gari guda, glycemic index wanda zai iya bambanta sosai (ravioli 70, spaghetti 40).
Abincin taliya kuma yana rinjayar ƙididdigar glycemic ƙarshe.
Idan an dafa spaghetti al dente (ba fiye da minti 5), to, ƙirar glycemic index ba ta canzawa. Idan an dafa taliya don minti 20, ma'aunin yana ƙaruwa, yayin da ake hanzarta aikin sitaci na gelatinization.

Extrusion (daga marigayi Lat. Extrusio - ejection) - fasahar samun samfuran ta hanyar tilasta narkewar kayan abu ko manna lokacin farin ciki ta hanyar rami. A cikin masana'antun sarrafa abinci (taliya, noodles, masara masara, da sauransu), ta hanyar tilasta maƙarƙashiyar abu ta hanyar rami na shugaban mai cirewa.

IV. Retrograde: Tsarin Gelatinization Tsarin aiki

Shirya sitaci yana haifar da gelatinization. Idan sitaci yayi sanyi, zai sake canzawa.
Amylose da amylopectin macromolecules a cikin gel an hankali an sake shirya su. Ana kiran wannan sabon abu na dawo da ita, i.e. fiye ko strongasa da ƙarfi dawowa zuwa tsarin kwayoyin da suka gabata. Matsayi na maimaitawa yana ƙaruwa tare da kara lokaci da rage zafin jiki.

• Idan an adana kayan injin da ke dauke da sitaci na dogon lokaci a ƙarancin zafin jiki (5 ° C), to wannan yana taimakawa sake dawowa.
• Haka abin yake a faruwa yayin da wasu samfurori suka bushe. Tsohon burodin da aka gasa ya ƙunshi ƙasa danshi fiye da burodin da aka gasa, sabili da haka yana ba da gudummawar sake dawo da sitaci. Wannan kuma yakan faru ne lokacin da ake cin gurasa.

Ko da maimaitawa ba ya haifar da cikakkiyar farfadowa na gelatinization, ƙirar glycemic duk da haka yana raguwa. Idan kuka dafa spaghetti (ko da “fari” spaghetti) al dente, sannan kuma su kwantar da hankali kuma daga gare su suna shirya salatin, to, suna da ƙididdigar glycemic na 35.
Ana iya ƙarasa ƙoshin cewa glycemic index na wani nau'in burodi ya bambanta dangane da sabon gurasa daga cikin tanda har yanzu yana da dumi, bushe ko toasted.
Haka kuma, muna iya ɗaukar hakan burodin daskarewa kuma zazzagewa mai ɗorawa a ɗakin zafin jiki yana rage ma'anar ma'aunin gurasar.

Lentil mai sanyi mai sanyi yana da ƙananan glycemic index fiye da dafaffen lentils da aka dafa. Idan an adana shi a cikin firiji aƙalla awanni 24 kafin amfani, GI ɗin sa ya ragu zuwa 10-15. Yawancin amylose asalin sitaci ya ƙunshi, mafi inganci shine sake dawowa.
Kayan mai to sittin dalar sitaci yayi saurin dawo da kaya.
Kari akan haka, sitrograde sitaci, wanda yake sake farfadowa, yana rasa wani bangare na ikon sa. Kashi (kimanin 10%) na sitaci na sitograde ya zama mafi tsaurin zafi. Ta wannan hanyar reheating carbohydrate bayan ajiya a cikin sanyi yana taimakawa rage ƙirar glycemic.

Ba'a samun isassun sitaci kawai a cikin abinci na abinci. A wasu halaye, zai iya kasancewa a wannan hanyar bayan dafa abinci, idan abin da ke cikin ruwa bai isa ga gelatinization na sitaci ba. Gaskiya ne game da burodin burodi da kuma cookies ɗin abinci, inda har yanzu an kiyaye girman tushen sitaci bayan yin burodi. Wannan yana haifar da raguwa a cikin ƙididdigar glycemic idan aka kwatanta da tauraruwa waɗanda ke gelatinize (alal misali, gurasar nama).

Wannan kuma yana bayanin rage gero lokacin da tururi da matsewa, watau a cikin hanyoyin dafa abinci inda tasirin hydration yayi ƙasa da lokacin tafasa cikin ruwa.

Wasu carbohydrates abubuwan gina jiki na halitta na iya haifar da ƙananan hydrolysis (gushewar mahaɗan sunadarai tare da ɗaukar ruwa) na matsananciyar abinci, wanda ke rage ƙididdigar glycemic.
Gaskiya ne don samfuran hatsi, musamman taliya.
Kasancewar gluten yana rage aikin narkewar amylases, wanda, a takaice, yana iyakance yawan glucose.
Hakanan abun cikin fiber a cikin sitaci na iya iyakance matakin narkewar amylases kuma, don haka, rage ƙonewar glucose.

Da farko dai, fiber mai cin abinci mai narkewa (wanda aka samo shi a cikin legumes, da kuma a cikin oats) suna da tasiri kai tsaye ko a kaikaice akan rage tasirin glucose kuma, saboda haka, rage ƙididdigar glycemic na sitaci mai dacewa.

VI. Balaga

Gididdigar glycemic na 'ya'yan itatuwa masu sitaci suna ƙaruwa tare da matakin balaga. Gaskiya ne gaskiyar ayaba (da ƙasa da apples).

Ganyen ayaba na da dan kadan glycemic index (kimanin 40), wanda ke haɓaka sosai tare da aikin tumatir (65), tunda sitaci yafi dacewa da haɓaka. Haka yake faruwa idan ayaba kore ake sarrafa su.
Adanawa Wasu samfuran, musamman dankali, suna haifar da karuwa a cikin ƙididdigar glycemic, tunda GI yana canzawa ta dabi'a a cikin "tsufa" samfurin.

V. Girgizar Kashi / Matakan Saka

Idan abinci ne murƙushe, ƙananan ƙwayoyin sitaci suna sauƙaƙe sinadarin hydrolysis na abubuwan sitaci. Wannan, bi da bi, yana haɓaka ma'aunin glycemic.
Ainihin, wannan ya shafi hatsi, wanda aka murƙushe cikin gari.
Hakanan, gari shinkafa yana da babban ma'anar glycemic index fiye da shinkafa.
Alkama ana amfani da shi a ƙasa a kan dutse ta yin amfani da gari. An murƙushe shi sosai kafin a ci gaba da aiki, amma gari ya zama kamar an daidaita shi. Bayanan da ake kira “farin gurasa” ya fito daga 60 zuwa 65, wanda har yanzu abin karba ne.
Gurasar da aka yi shi kaɗai daga ɗanɗano na halitta yana taimakawa rage ƙirar glycemic.
Gurasar da aka yi daga hatsi gaba ɗaya, mai cike da fiber da furotin, yana da ƙananan glycemic index (tsakanin 35 da 45).

Tare da kirkirar dutsen niƙa a cikin 1870, samar da farin gari ya fara zuwa Yamma, sannan ga duniya gabaɗaya. Wannan sabon kirkirar fasaha, hakika, an gan shi a matsayin "ci gaba", kodayake ya haifar da ƙarancin ingancin abinci mai gina jiki a cikin abubuwan burodi.
Godiya ga tsarin ci gaba da hatsi, gari ya zama “tsabtace” ta fuskar fasaha. Bayan haka, daga mahangar ilimin kimiyar lissafi, wannan yana nufin karancin fiber, karancin sunadarai da abubuwan gano abubuwa (bitamin, ma'adanai, mahimmin kitse) da ƙananan barbashi.
A sakamakon haka, glycemic index na abinci da aka yi daga wannan gari yana da girma.

Idan ka karanta wannan labarin kuma ba ku fahimci komai ba, ba tsoro - Yanzu zamu takaita abin da aka fada sannan mu fitar da maki.

Abin da ke ƙaruwa glycemic index na samfura

1. Ya kamata a la'akari da nau'ikan carbohydrates da yawa, tun da ba wai kawai "sitaci" bane, amma yawancin '' starches '.
2. Abubuwan taurari suna farawa ne ta hanyar tsarin su (amylose / amylopectin rabo), da kuma abubuwan da aka haɗe da abubuwan gina jiki (sunadarai, fiber na abin da ake ci).
3. Abubuwan da ke tattare da matsananciyar katako sun shafi ruwa, sanyi ko zafi, gami da dalilai na ɗan lokaci.
4. An canza abinci ta kowane masana'antu, kicin ko sarrafa kayan abinci dangane da glycemic index da digestibility.

An bayyana wannan a cikin tasirin sakamako mai daidaitawa.

Don haka, glycemic index na kayan abinci shine sakamakon abubuwa da yawa waɗanda yakamata ayi la'akari dasu lokacin zabar samfuran abinci.

Kayan Kayan Aikin Kalori watsi da waɗannan mahimman kalmomin kimiyya waɗanda aka san su fiye da shekaru 15. A sakamakon haka, masana'antar abinci ba wai kawai ta sami damar yaɗa nau'ikan Botanical waɗanda ke haifar da babbar matsala ba, har ma da haɓaka hanyoyin masana'antu don sarrafawa, dafa abinci, da adana hakan ta hanyar haɓaka matakan glucose na jini a kaikaice bayan cin abinci na zamani.

Yau mun san cewa hyperinsulinism shine sakamakon waɗannan mummunan tasirin akan metabolism kuma gaskiyar cewa babban ɓangare na yawan mutanen duniya suna rashin lafiya tare da kiba, ciwon sukari na II da cututtukan zuciya da yawa.
Yana da matukar damuwa a wannan lokacin don bayar da shawarar bisa hukuma cewa masu siye suna rufe 50% zuwa 55% na bukatun kuzarin yau da kullun tare da carbohydrates, ba tare da nuna abin da carbohydrates Dole ne su cinye.

Wadannan shawarwarin abinci ba su cikawa ta hanyar bayanin da zai ba ku damar zaɓa da sarrafa carbohydrates bisa ga ƙididdigar glycemic index.
An ba da shawarar yin “bisa hukuma” cinye hadaddun carbohydrates, wanda ba mahimmanci ba ne dangane da ilimin abinci na yau.
Masu bincike F. Bornet da Farfesa G. Slama sun lura da hakan "Cikakken carbohydrates ba su da musayarwa" amma ya kamata ku san hakan "Wasu matsananciyar abinci da abinci na sitaci sun fi ƙarfin suga." alal misali, soyayyen soyayyen (GI 95) yana da tasiri mai ƙarfi na ƙara yawan sukarin jini fiye da sukari (GI 70).

Michelle Montignac shine farkon masanin abinci mai gina jiki a duniya don gabatar da manufar glycemic index dangane da asarar nauyi.

A cikin shekaru 15 da suka gabata, ya nuna a cikin duk littattafansa yadda canje-canje a cikin ɗabi'ar cin abinci ya haifar da ƙarancin kiba a cikin shekaru 50 da suka gabata.

Kakanninmu sun ci abinci a cikin hanyar da sukari na jini ya tashi kawai kaɗan (abincin abinci ya ƙunshi carbohydrates tare da ƙarancin glycemic index).
Lokacin da muka sauya zuwa tsarin rage cin abinci na hyperglycemic (galibi ya ƙunshi carbohydrates tare da babban glycemic index), mutane da yawa sun fara shan wahala daga cututtukan ƙwayar cuta, musamman hyperinsulinism, wanda shine babban dalilin karuwar nauyi da ciwon sukari.

Ilimin da zai taimake ka

Kada ku ƙunshi carbohydrates

Suna shafan sukari na jini kawai kai tsaye kuma sabili da haka basu da GI, har ƙasa.

Abubuwan da ke Tasirin Glycemic Index of Products

Mun san cewa abubuwa da yawa suna ba da gudummawa ga yawan abincin abinci na glycemic.

Yau ba ya nan bayyananne tabbataccen ilimin kimiyya game da tasirin tasiri na kai tsaye na rage cin abincin GI akan rigakafin cututtukan kiba.
Haka kuma, abubuwa daban-daban suna kawo cikas ga amfanin GI.
Yawancin dalilai suna haifar da karkacewa daga samfurin GI.

Bayanai na GI don samfurin abinci da aka bayar sau da yawa sun sha bamban sosai.

1. Glycemic index na abinci mai zafi yawanci ya fi abinci ƙanana.

Dukansu yanayin da tsawon lokacin shirye-shiryen sun ƙayyade GI na samfurin.
Dankali dankali, dankali da dankali da aka gasa yawanci suna da GI> 70. Dankali dankali yawanci suna da GI

2. Hadin abinci yana taka rawa: yawan cin mai a lokaci guda ko kuma cincin fiber na rage cin abinci a cikin jini yana rage matakin GI.

3. sarrafawa da dafa abinci na iya canza GI.

4. Bugu da kari, akwai manyan bambance-bambance na mutum a cikin GI na wasu kayayyaki.

Lyididdigar glycemic na abinci ya dogara da dalilai da yawa: saurin ci abinci, ƙimar yanki, shiri, yanayi da kuma balaga na samfuran, kazalika da dalilai na mutum, kamar murƙushe abinci lokacin taunawa, narkewa, ƙididdigar counter tare da insulin (ga yawan gaske, shafi daga hankalin insulin).

Kimiyya zata yi aiki akan wannan batun, amma ...

Koyaya, bayyanar wuce kima saboda yawan amfani "Ba daidai ba" carbohydrates, waɗanda sune manyan-GI abinci kamar sukari, farin burodi, da dankali, shinkafa, ko karas.
Tare da yawancin abinci mai mahimmanci tare da ƙarancin GI, zaku iya riga-kuɓantar da bayyanar nauyin wuce kima kuma, mai yiwuwa, wasu cututtuka.

Yanzu kun san cewa ...

Andaya daga cikin samfuri ɗaya - ƙayyadadden glycemic index.

1. Dangane da hanyar shiri, glycemic index na samfurin na iya bambanta.

Wannan saboda abun cikin sitaci ne a abinci. Ba mu bukatar fahimtar hadadden tsarin da yake faruwa a jikinmu. Gabaɗaya, abincin da ke sha ko ruwan zafi yana da babban matakin GI. Dangane da wannan, al dente manna ya fi dacewa ga taushi mai taushi.

Wani misali:

Karas mai ɗanɗano (GI = 20) da kuma karas mai sanyi (GI = 50)

Wannan ya shafi abincin da aka shirya da mai dafi. Lokacin da abincin ya yi zafi, GI ya sake tashi.

2. Gudanar da samfuri na iya canza GI.

Hanyoyin fasaha, kamar, alal misali, yankan ko niƙa kaya, ko sarrafa masara zuwa gyada ko wayoyin masara, masara dankali, ƙara GI:

Boyayyen dankali (GI = 70) da dankali mai 'yan itace (GI = 80)

Dankalin dankalin turawa (samfurin da aka gama daga foda) (GI = 90)

3. Matsayi na balaga yana shafar glycemic index

Abubuwan da ke wucin gadi kuma suna taka muhimmiyar rawa, Abin takaici, babu wani sakamako mai kyau, kamar tare da wuski (a ma'ana mafi tsayi). Ga misali ga masoya banana:

Ayaba mara tushe (GI = 35) da banana cikakke (GI = 55)

4. Tasirin sakamako mai sanyi

Zai fi kyau ku ci salatin taliya taliya mai sanyi fiye da taliya mai ɗumi.

Domin aiki

• Ko da kuwa ilimin ku na yanzu game da samfuran GI, bi waɗannan jagororin.
• Ku ci kayan lambu da yawa! Bambancin!
• Ku Ci Abinci! Cook da yawa jita-jita kowane mako.
• Ku ci abinci, da alkama, da alkama, da taliya. Hakanan, dankali a cikin nau'i, alal misali, dafaffen ko gasa, abinci ne mai mahimmanci.
• Yi amfani da mai mai kayan lambu mai inganci. Man zaitun, man zaitun, mai ƙarkat ...
• Ku ci akalla sau biyu na 'ya'yan itacen sabo a rana.
• Ku ci akalla kifi ɗaya a cikin mako guda.
• Yi amfani da wadataccen zaɓi na kayan kiwo da cuku! Ku ci kusan sau 3 kowace rana kuma zaɓi zaɓuɓɓuka masu laushi.
• Sha da yawa.