Abincin Glycemic Index: Jerin samfuran mako-mako da menus

Daga cikin dukkanin tsarin abinci mai gina jiki wanda ke ba da gudummawa ga asarar nauyi, masu abinci masu gina jiki sun bayyana a kan abincin glycemic index a matsayin ɗayan mafi inganci, mara lahani kuma ya dace da yawa. Tare da hanyar da ta dace don rasa nauyi tare da sarrafa GI, asarar wuce haddi mai yiwuwa ne ba tare da matsananciyar yunwa da cutarwa gaba ɗaya ga jiki ba.

MUHIMMI ZAI KYAUTA! Koda za a iya warkar da ciwon suga a gida, ba tare da tiyata ko asibitoci ba. Kawai karanta abin da Marina Vladimirovna ke faɗi. karanta shawarwarin.

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.

An rage sukari nan take! Ciwon sukari na tsawon lokaci na iya haifar da tarin cututtuka, kamar matsalolin hangen nesa, yanayin fatar da gashi, ulcers, gangrene har ma da cutar kansa! Mutane sun koyar da ƙwarewar haushi don daidaita matakan sukari. karanta a.

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

Matakan abinci na glycemic

An kasa rage cin abincin glycemic zuwa:

1. Abincin glycemic index yana nuna ƙona mai mafi yawa.

Yawan kitsen mai. A wannan lokacin, an ba shi damar cin abincin da aka shirya daga abinci tare da ƙarancin glycemic index (har zuwa 40). Ana nuna matakan ta hanyar mafi girman nauyin asarar nauyi.

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 nauyin asara na kowane 7 shine 1-2 kg. 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.

Indexididdigar ƙwayar glycemic ta dogara da hanyar shirya: GI na samfurin iri ɗaya a cikin sabon tsari kuma bayan maganin zafi na iya bambanta sau da yawa.

Samfuran menu na mako

Kimanin menu na mako guda don asarar nauyi na 1-2 a cikin kwanaki 7:

• Zai fi kyau fara safiya tare da oatmeal a cikin madara.

• Karin kumallo: oatmeal (ba hatsi ba) tare da 50 ml na madara mai sabo.
• 1 abun ciye-ciye: walnuts, 1 apple.
• Abincin rana: dafa nono kaza tare da tumatir.
• 2 abun ciye-ciye: 150 ml na kefir.
• Abincin dare: 100 g na Boiled ko steamed buckwheat, rabin orange.

Don abun ciye ciye zaka iya sha gilashin madara.

• Karin kumallo: oatmeal tare da berries, kefir.
• 1 abun ciye-ciye: madara (200 ml).
• Abincin rana: 100 g na buckwheat Boiled, dafaffiyar nono kaza, kokwamba.
• 2 abun ciye-ciye: pear, 10 inji mai kwakwalwa. gyada.
• Abincin dare: dafaffen wake, kifi mai kitse, a gasa a cikin tanda tare da ganye.

Ribobi da Kayan Abinci

A gefen tabbatacce, abincin glycemic yana da sakamako mai kyau akan matakin metabolism na mutum. Saboda babban abun ciki na 'ya'yan itace sabo da kayan marmari a cikin abincin, abincin yana wadatar da jiki tare da mahimman bitamin da abubuwan ma'adinai. Abincin ba shi da tsada sosai, wanda ke sa ya zama araha ga kowane yanki na jama'a. Rage nauyi a kan tsarin abinci mai narkewa ba ya jin yunwa saboda abinci mai rarrabewa.

Abubuwan da ba su dace ba sun haɗa da buƙatar kulawa da GI na abinci koyaushe. Abincin yana da tsayi, tsawonsa ya sha tsakanin makonni 3 zuwa shida. Saboda cikakken ƙin yarda da Sweets, yana da matukar wahala ga wasu haƙoran haƙora don yin tsayayya da makonni na farko na abincin. Rashin kitse yana sanya abincin ya lalace a cikin matasa, yara, mata masu juna biyu da kuma mata a lokacin shayarwa.

Tasiri

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

p, blockquote 11,0,0,0,0 ->

• 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),
• ci gaba a 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.

p, blockquote 12,0,0,0,0 ->

p, blockquote 13,0,0,0,0 ->

Contraindications

p, blockquote 14,0,0,0,0 ->

Tare da cin abinci mai glycemic, barkwanci ba su da kyau, saboda irin wannan abincin kai tsaye yana shafar abun da ke cikin jini da yanayin tsarin jijiyoyin jini baki ɗaya. Saboda haka, ba kowa bane zai more jin dadinsa. Akwai da dama contraindications - jerin cututtuka a cikin abin da irin wannan dabara na iya haifar da rashin lafiyar. Wadannan sun hada da:

p, blockquote 15,0,1,0,0 ->

• miki, ciwan ciki da sauran matsaloli tare da jijiyoyin ciki,
• rashin hankalin mutum
• na gazawar
• cututtuka na kullum
• protrared ciki
• bugun zuciya
• varicose veins, thrombosis, haemophilia da sauran cututtukan tsarin jijiyoyin jini.

Na dabam, ya kamata a faɗi game da masu juna biyu da masu shayarwa. Wadannan tanadin kansu sune contraindications ga kowane abinci, kuma glycemic ba togiya. Hakanan akwai ƙuntatawa na shekaru: karancin insulin ya cika da sakamako ga yara, matasa da tsofaffi.

p, blockquote 16,0,0,0,0 ->

Ciwon sukari mellitus shine mai kawo rigima ga irin wannan tsarin abinci mai gina jiki. A bangare guda, an kirkiro shi ne don maganin sa. A gefe guda, likitocin sun ce babu wata tabbatacciyar shaidar kimiyya a hukumance kan amfanin irin wannan asarar nauyi tare da wannan cutar. A yau wannan tunani ne mai zurfi na tunani, amma masu ilimin kimiya masu bada magani suna bada shawara sosai ga marassa lafiyar su ci abincin glycemic.

p, blockquote 17,0,0,0,0,0 ->

p, blockquote 18,0,0,0,0 ->

Ribobi da fursunoni

Tare da duk fa'idodin da ke tattare da shi, abincin glycemic shine yajin aiki na yunwa, kuma yana da raunin da kuke buƙatar sani game da gaba.

p, blockquote 19,0,0,0,0 ->

Abvantbuwan amfãni:

p, blockquote 20,0,0,0,0 ->

• babban aiki
• normalization na rayuwa tafiyar matakai,
• da samun kyawawan halaye na abinci,
• cin nasara kan yaki da jaraba game da kayan maye,
• rashin yunwar
• kadan hadarin rushewa
• karfafa rigakafi
• jikewar jiki tare da bitamin (yalwar 'ya'yan itatuwa da kayan marmari a cikin abinci),
• rashin daidaituwa a cikin rabo na BZHU,
• jini insulin da kulawar cholesterol
• matsa lamba,
• haɓaka yanayi.

Misalai:

p, blockquote 21,0,0,0,0 ->

• bukatar karfin iko da karfin hali, kamar yadda ya zama dole ka daina shaye-shaye, kayan lemo, burodi da sauran "murnar rayuwa",
• da dubiousness na ma'anar kimiyya: sakamakon GI akan asarar nauyi shine kawai zato wanda aka tabbatar dashi wanda har yanzu ba a tabbatar dashi ba.
• akwai haɗarin "haɗuwa" akan kitsen da ke rage tasirin abincin,
• Za a iya samun sakamako mai kyau tare da yarda na dogon lokaci,
• duk yawan asara, dole ne ku aje tebur na abinci mai glycemic na abinci a gaban idanunku don kada ku sha duk abin da aka haramta.

p, blockquote 22,0,0,0,0 ->

Lissafin samfuri

p, blockquote 23,0,0,0,0 ->

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:

p, blockquote 24,0,0,0,0 ->

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 kafin aiki tare da teburin, zai jagorance ku a cikin menu wanda zaku iya yi da kuma waɗanda waƙanda kuka yi.

p, blockquote 25,0,0,0,0 ->

Bayani mai mahimmanci. Lura cewa an jera abinci mai guba. Bayan lura da zafi, ƙididdigar tasirin su yana canzawa sosai, kuma mafi sau da yawa zuwa ga mafi girma, kuma a cikin irin waɗannan yanayi, samfurin yana motsawa daga ba da izinin haramta. Misali: GI na tushen seleri raw = 15, kuma GI na Boiled = 85.

An yarda:

p, blockquote 27,0,0,0,0 ->

• '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:

p, blockquote 28,0,0,0,0 ->

• '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, bushasha, croutons, Rolls, bagels,
• abubuwan sha: giya, soda, furotin yana girgizawa.

Amfani na Tsakiya:

p, blockquote 29,0,0,0,0 ->

• '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.

p, blockquote 30,1,0,0,0 ->

Shawarwarin

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.

p, blockquote 31,0,0,0,0 ->

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.

p, blockquote 32,0,0,0,0 ->

p, blockquote 33,0,0,0,0 ->

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

p, blockquote 34,0,0,0,0 ->

Zabin 1. Montignac

p, blockquote 35,0,0,0,0 ->

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

p, blockquote 36,0,0,0,0 ->

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.

p, blockquote 37,0,0,0,0 ->

p, blockquote 38,0,0,0,0 ->

Zabi 2. Wasanni

p, blockquote 39,0,0,0,0 ->

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

p, blockquote 40,0,0,0,0 ->

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.

p, blockquote 41,0,0,0,0 ->

Zabin 3. Carbohydrate

p, blockquote 42,0,0,0,0 ->

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).

p, blockquote 43,0,0,0,0 ->

p, blockquote 44,0,0,0,0 ->

Zabin 4. Kudu Beach

p, blockquote 45,0,0,1,0 ->

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

p, blockquote 46,0,0,0,0 ->

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 fats. 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.

p, blockquote 47,0,0,0,0 ->

Zabi 5. Gurasa

p, blockquote 48,0,0,0,0 ->

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.

p, blockquote 49,0,0,0,0 ->

p, blockquote 50,0,0,0,0 ->

Zabin 6. Slow Carb (jinkirin carbohydrates)

p, blockquote 51,0,0,0,0 ->

Haɓaka marubucin Ba'amurke kuma furofesoshin ingantacciyar rayuwar Timothy Ferris. Ya ba da shawarar cin abinci mai yawa na GI-wuri-wuri kuma zai yi watsi da wadanda GI ta yi birgima. Gaskiya ne, ya kuma taƙaita jerin na farko sosai. Ka'idodi na asali:

p, blockquote 52,0,0,0,0 ->

• "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.

p, blockquote 53,0,0,0,0 ->

Duk waɗannan zaɓuɓɓuka don abubuwan cin abinci na glycemic. A tsarinta na yau da kullun, ba ya nuna ƙarshen ƙa'idodi kamar ƙin shan giya, 'ya'yan itãcen marmari, da kuma kiyaye ka'idodin abinci iri 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.

p, blockquote 54,0,0,0,0 ->

p, blockquote 55,0,0,0,0 ->

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.

p, blockquote 56,0,0,0,0 ->

Lura akan menu don masu girma dabam:

p, blockquote 57,0,0,0,0 ->

• 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.

p, blockquote 58,0,0,0,0 ->

p, blockquote 59,0,0,0,0 ->

Yanzu kun san menene abincin glycemic yake da ma'ana ta tsararraki, da kuma bambance-bambancensa 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.

p, blockquote 60,0,0,0,0 -> p, blockquote 61,0,0,0,0 ->