Indexididdigar insulin da asarar nauyi

Mun riga mun saba da yawancin abubuwan cin abinci, tare da cewa kalori yanke shawara komai, komai, komai ... Mun koyi cin abinci carbohydrate kyauta , ya shiga ciki samfuran glycemic index . Amma ala! - Matsalar nauyi ya kasance.
Amma masana kimiyya, masana abinci masu gina jiki da likitoci ba su daina ba, suna shiga zurfafa cikin hanyoyin sirrin sarrafa nauyi.

Ban sani ba idan duk masu tallafawa da abinci mai gina jiki sun saba da manufar “insulinemic index”, amma kamar yadda ya juya, kawai ana buƙatar la'akari da shi lokacin ƙirƙirar menu mai lafiya.

Alamar insulinemic

Zamu gano menene kuma dalilin da yasa muke bukatar sanin hakan!

Ba kamar yadda ba GI (duba nan don cikakkun bayanai)

AI (ba mu shiga cikin dazuzzuka ba, zamu takaice)

— mai nuna saurin gudu da girma na samar da insulin a cikin martani game da amfani da samfurin.

Jenny (Jennette) Brand-Miller, farfesa ce a Jami'ar Sydney.

Brand-Miller ya lura cewa ban da alamun ci gaban sukari na jini da kanta, zaku iya kula da wane saurin kuma a cikin wane insulin girma 'yake' zuwa wannan sukari da a dukkan alamu ko yawan sukari yana haifar da sakin wannan hormone.

Idan kun ji tsoron samun rikicewa a cikin dukkanin ra'ayi, to a banza, saboda GI da AI a cikin mafi yawan lokuta sun hadu.
Akwai 'yan abubuwa kaɗan waɗanda suka bambanta su, waɗanda za mu tattauna a cikin labarin.

1. Sunadaran da kitsen ba su da alamar glycemic, amma suna da insulinemic index.

Kayayyakin Kayan lafiya ba shi da wani tasiri akan sukari, amma yana tasiri kan ragin insulin.

Misali, kifi (AI - 59) da naman sa (AI - 51).

Wannan baya nufin cewa dole ne a watsar da waɗannan samfuran.
Bayan duk, insulin a amsa don abinci da carbohydrate-free wanda aka ɓoye don sadar da sunadarai da kitsen hanta a inda hancin gluconeogenesis ya gudana.
Wato, nau'in glucose na musamman wanda bashi da carbohydrate, yana hade ne, yana wuce matakin tattara tarin kitse kuma ya daidaita hanta, hanjin koda da tsokoki.
Yana da damar samar da makamashi mai tsoka ga tsokoki.

Tsayawa akan matsayin mai sauki: nama da kifi su ci, amma ba don cin kifi da naman sa ba tare tare da sauƙin narkewa mai “samuwa” tare da babban GI (alal misali, dankali, farin shinkafa, burodi), amai da yawa na sukari a cikin jini.

2. Babban sukari + babban insulin = kiba, mai mai mai!

Masana kimiyya sun tabbatar da hakan wasu samfuran sun nuna cewa ba su da wani tasiri a kan saurin girma da girman haɓakar insulin.

Wannan yana nufin cewa jita-jita daga gare su suna iya samar da jin daɗi na dogon lokaci!

Jerin samfuran AI

Man Zaitun - AI = 3
Avocado - AI = 5
Walnuts - AI = 6
Tuna - AI = 16
Chicken - AI = 20

Samfura tare da matsakaicin AI

Zakarun AI sune wadatattun carbohydrates guda daya da tushen sitaci!

Jelly candies - AI = 120
Pancakes da pancakes daga farin farin - AI = 112
Guna - AI = 95
Dankali - AI = 90
Flakes karin kumallo - AI = 70-113

Abubuwan guda biyu masu matukar tayar da hankali: babban AI gaban kwatankwacin GI

yogurt : GI - daga 35 zuwa 63 dangane da abun da ke ciki, AI - 90-115
lemu : GI bai wuce 40 ba, AI har zuwa 60-70).

Yogurt insulin-up yogurt tare da 'ya'yan itatuwa da sauran samfurori tare da sukari mai sauƙi a ciki shine mummunar haɗuwa don adadi!

Kuma riga yogurttare da lemu mai zaki - mafi kyau ga manta!

Amma yana da kyau ku ƙara ƙoshin lafiya (kwayoyi, man shanu da avocados) da kaza tare da tunawa a cikin menu!

Yogurt da amfani, amma idan tare tare da kokwamba .

3. Yin amfani da samfuran da basa haifar da karuwa a cikin sukari na jini da sakin insulin baya tsoratar da faruwar rashin lafiyar insulin.

Wannan cuta na rayuwa ya bayyana, lokacin da jiki ya rasa hankalin sa game da kwayar.

Kuma a lokacin ne kiba da kuma tarin cutuka suka bayyana.

Kula da zaren, wanda ba shi da GI, amma yana sa abincin carbohydrate ya zama da amfani, "ja" yanki na girgiza glucose.

4. Yawan acid, gami da lactic acid, suna shafar adadin sakin insulin.

Kodayake yogurt da sauran kayan kwalliya (fermented) madara suna da babban AI, kamfanin tare da wani tushen kwayoyin acid (alal misali, yanyanan koko) suna rage asirin insulin koda kuwa ana amfani da farin burodi tare dasu.

Idan kun cinye abinci mai yawa a sukari ko sitaci, to, ku ci su tare da wani abu pickled, pickled ko m.

Shi ke nan, wannan yogurt ne tare da daskararre, ba tare da kayan fruitari ba.
Ka tuna da Hellenanci tzatziki miya, ya hada da yogurt, cucumbers, ganye da tafarnuwa

Janette Brand-Miller na Jami'ar Sydney ta lura cewa a wasu lokuta ƙwayar kullen ta ɓoye insulin da yawa a cikin martani game da ƙimar wasu nau'ikan abinci tare da ƙayyadaddun tsarin glycemic.
Jeanette Brand-Miller don kwatancen bai dauki glucose ba (amma na GI), amma farin burodi . Gididdigar ƙwayar jikinta ana ɗauka kamar 100.

Don gwaje-gwaje kuma don yin lissafi duka AI da GI, ba mu yi amfani da sashin samfur wanda ya ƙunshi 50 g na carbohydrates ba, amma abubuwan samarwa wanda ke samar da adadin kuzari: 1000 kilojoules (240 kcal.).

Samfurin AI mai ƙarfi (GI mai ƙarfi)

(Lambar farko ita ce GI, lambar ta biyu ita ce AI kayayyakin daga J. Brand-Miller)

Croissant - 74 da 79
Gasar cin kofin - 65 da 82
Donuts Cookies - 63 da 74
Kukis - 74 da 92
Hannun Mars - 79 da 112
Kirki - 12 da 20
Yogurt - 62 da kuma 115
Ice cream - 70 da 89
Pswanin Dankali - 52 da 61
Farar fata - 100 da ɗari
Burodi Faransa - 71 da 74
Naman sa - 21 da 51
Kifi - 28 da 59
Ayaba - 79 da 81
Inabi - 74 da 82
Apples - 50 da 59
Lemu - 39 da 60

Insulin - "shugaba" na sukari, insulin - Wannan wani sinadari ne wanda ke da alhakin juyowar carbohydrates zuwa glucose. Lokacin da abinci mai dauke da carbohydrates ya shiga jiki, toroncin kan sa asirin.
Bayan haka, hormone din ya hadu da glucose kuma yana “wuce shi” ta cikin jijiyoyin jini zuwa tsokar jikin mutum: in ban da hormone din, glucose din baya iya shiga cikin kwayar ta hanyar membranes. Jiki kai tsaye metabolizes glucose don sake mamaye makamashi, kuma ya juya ragowar zuwa glycogen ya bar shi don adana shi a cikin ƙwayar tsoka da hanta.
Idan jiki bai samar da isasshen insulin ba, yawan glucose mai yawa yana samin jini, wanda yake haifar da sukari ciwon sukari .
Wata cuta tana da alaƙa da membranes cell cell. Wadannan sel, saboda cutar, sun rasa hankalinsu kuma basa barin "glucose" a ciki. Yawan tarawar glucose na iya haɓaka kiba wannan kuma yana haifar da ciwon sukari.

Domin kada ku kamu da rashin lafiya kuma ku kasance mai narkewa, ya kamata kuyi la'akari da samfuran AI.

Idan GI ya nuna ƙimar canza abubuwa zuwa glucose, to AI na samfuran yana nuna ƙimar samar da insulin da ake buƙata don rushe samfuran.

Me ake amfani da AI?

Don ingantaccen ƙwayar tsoka 'Yan wasan motsa jiki suna amfani da tsarin samfurin insulin. Yawancin lokaci wannan mai amfani da ke nuna alamar motsa jiki wanda wajan saurin kamuwa da glucose daidai yake da saurin samu a cikin ƙwayar tsoka.
AI ba kawai a cikin lura da cuta na rayuwa amma kuma don abinci . Countidayar AI yana da mahimmanci don ci gaba da ƙoshin lafiya.

Rage nauyi ya danganta da yanayin cutar kullen ku da ƙwaƙwalwar jikin ku zuwa insulin. Mutumin da ke da ƙoshin lafiya yana iya cinye komai a cikin kowane abu, yayin da ya rage a nauyin al'ada kuma ba mai ƙiba. Mutumin da ya saba da kiba yana da dabi'ar hawan jini kuma, a sakamakon, zuwa kiba.

Shin akwai damar samun nauyi?

Yanzu tambayar ita ce, me za a yi game da shi? Shin wannan rikicewar jijiyoyin ƙwaƙwalwar insulin har abada yana hana mana damar samun damar wuce ƙima mai?

Babban abu — so (dalili) da taimakon kwararrun masana.

Inda za a fara

Share daga abinci mai abinci tare da babban GI ko AI:

1. jita-jita dauke da sukari, kayayyakin gari, dankali da farin shinkafa,
2. abinci mai girma a cikin carbohydrates - samfurori masu sakewa (gari, sukari, farar shinkafa), masana'antu da aka sarrafa su (flakes na masara, gyada da shinkafa, Schilati mai ruɓi, giya),
3. sababbin samfurori - waɗanda aka cinye su a Rasha ba fiye da shekaru 200 ba (dankali, masara).

• daga kayan lambu - beets da karas,
• daga 'ya'yan itatuwa - ayaba da inabi.

Haɗin samfuran Mafi kyawu

• jita-jita tare da babban sitaci abun ciki: dankali, gurasa, Peas - kar a hada tare da furotin: kifi, cuku gida, nama,
• Ku ci abinci mai narkewa tare da kitse na kayan lambu, da man shanu, har da kayan lambu,
• Ba a yarda da kayan sitaci na abinci ba
• sunadarai da mai sun dace da carbohydrates mai sauri, amma ba kayan lambu kwata-kwata,
• tatsuniyar rashin abinci da cakudaddun carbohydrates sune mafi yawan haɗuwa.

Yadda ake rarraba abubuwa ta abinci

karin kumallo - squirrels,
carbohydrates mai sauri da sitaci - har zuwa awanni 14,
ga abincin dare, hadaddun carbohydrates da furotin (alal misali, shinkafa tare da nono kaza).

Abin takaici, ba shi yiwuwa a kirkiri AI na abinci da kanka . Sabili da haka, zaka iya amfani da tebur na musamman

Teburin AI Abinci

Dangane da matakin AI, samfuran sun kasu kashi uku:

1. theara yawan insulin: burodi, madara, dankali, kayan gasa, yogurts tare da filler,
2. tare da matsakaicin AI: naman sa, kifi,
3. low AI: oatmeal, buckwheat, qwai.

Caramel Candies 160
Mars Bar 122
Dankali Dankali 121
Gashi wake 120
Filin yogurt 115
'Ya'yan itãcen marmari 110
Giya 108
Gurasa (fari) 100
Kefir, madara mai gasa, yogurt, kirim mai tsami 98
Gurasa (Baƙi) 96
Kukis na Shortbread 92
Milk 90
Ice cream (ba tare da glaze ba) 89
Cracker 87
Yin burodi, innabi 82
Banana 81
Rice (fari) 79
Masara flakes 75
Jin Dankali Dankali 74
Rice (launin ruwan kasa) 62
Chipsan dankalin turawa, 61
Orange 60
Apome, nau'ikan kifaye 59
Bran burodi 56
Popcorn 54
Naman sa 51
Lactose 50
Muesli (ba tare da 'ya'yan itatuwa bushe) 46
Cuku 45
Oatmeal, taliya 40
Kayan kaji 31
Pearl sha'ir, lentil (kore), cherries, innabi, cakulan duhu (70% koko) 22
Kirki, waken soya, apricots 20
Leaf leaf, tumatir, eggplant, tafarnuwa, albasa, namomin kaza, barkono (kore), broccoli, kabeji 10
Tsaba Sunflower (Ba a Gasa) 8

Tsatsiki daga Crete

Sinadaran

• 500 g Greek yogurt (10% mai)
• 1 kokwamba
• 4 cloves tafarnuwa, sabo
• gishiri, barkono - dandana

Haɗa yogurt na Girka da kyau.

'Bare kokwamba da kwantar da shi sosai.
Gishiri da kokwamba kuma jira har ruwan 'ya'yan itacen kokwamba ya zauna.
Bawo tafarnuwa a lokaci guda.
Matsi a yogurt.
Sanya kokwamba a cikin tsabta mai tsabta kuma matsi.
Sanya garin kokwamba a cikin yogurt da Mix.
Bari a ɗan ɗan lokaci kaɗan tare da gishiri (a hankali) da barkono.

Wace rawa insulin ke yiwa jiki?

A cikin ƙwayar mai mai yana da tsari mai yawa - triglycerides. Kuma akwai ƙananan kitse na kyauta a kusa, akwai da yawa daga cikinsu, suna ci gaba da gudana a cikin ƙwayar mai, yana gudana ... Wannan tsari yana gudana - tafiya, bacci, da sauransu.

Ci gaba, insulin yana ɓoye. Matakan insulin: matsakaici, matsakaici, low. Kuma a wani lokaci, lokacin da insulin ya hau, sai aka fara samun haske - kuma dukkan mayukan kitse na gudana cikin wannan kwayar, ana mayar da su cikin dunƙulewa kuma akwai sau 2 da yawa daga cikinsu.

Misali. Apples ko ayaba suna da carbohydrates wanda insulin ke ɓoye shi. Ku ci apple 1 da insulin a cikin ɓoye cikin awa 3. Wannan shine, bayan sa'o'i 3 zaka iya fara motsa jiki a cikin dakin motsa jiki, je don motsa jiki, igiyar tsalle - amma ban da na carbohydrates, ba za ku ƙone gram ɗaya na mai ba.

Sabili da haka, tsarin insulin yana da mahimmanci! Ya kasance koyaushe yana daidaita da ma'aunin glycemic index.

Manuniyar Glycemic - Rage yawan jijiyar jini tare da sukari.

Kowane samfurin yana da alamomin glycemic da yawa. Kuma waɗannan abubuwan binciken suna dogara da abubuwa da yawa: akan yadda aka shirya samfurin da abin da sauran samfuran ke haɗuwa da shi.

Babban kuskure lokacin amfani da cuku gida

Misali, cuku gida shine abincin da yafi so da yamma. An sayi cuku gida saboda yana da sinadarin calcium. Musamman a cikin yanayin shine cuku mai ƙarancin mai-mai - kuma alli daga cuku-mai-kitse mai-kitse ba a shansa, amma ana samunshi ne kawai daga ainihin cuku mai gida mai inganci. Amma koda cuku mai ƙarancin kitse yana haɓaka matakan insulin fiye da yanki na cakulan.

Harkar ciki a cikin dattijo, yana da alhakin fara ƙona kitsen dare. Kuma a cikin dare yana ƙone gram 150 na adipose nama (minti 50 kawai). Idan aka fito da insulin da maraice, to, zai toshe ayyukan wannan kwayoyin. Kuma da dare, mai kitse ba zai faruwa ba.

Ba za ku iya cin cuku gida da dare ba. Za a fito da insulin a kan cuku na gida da kuma hanawar inhibition na mafi mahimmancin ci gaban, wanda ke ba da gudummawar ƙona kitse da dare, zai faru.

Kuma idan kun ci ɗan naman alade, alal misali, man alade na daren. Wannan samfurin yana da ƙananan ƙididdigar insulin. Insulin kusan bai fito fili kuma komai zai yi kyau - zamuyi asara. Mun kuma bayar da shawarar dokoki: abin da ba za ku ci don rasa nauyi ba.