Abincin ma'aunin glycemic

Kuna neman girke-girke masu sauƙi waɗanda zasu taimake ku canza abincinku zuwa mafi koshin lafiya? Zazzage littafin e-Detoxickate kyauta tare da karin kumallo, abincin rana, da girke-girke na abincin dare.

Shin gaskiya ne cewa yawan carbohydrates masu sauƙi (galibi gari da mai daɗi) ya sa hannu cikin asarar nauyi kuma yana ba da gudummawa ga samun nauyi? Kuma menene zai haifar da ciwon sukari? Menene ma'anar bayanan glycemic samfurin kuma me yasa kuke buƙatar sani game da shi?

Tsarin glycemic index (GI) alama ce da ke nuna yawan abubuwan da sukari a cikin jini ya hau bayan cinye wannan samfurin. Thearin girman GI na samfurin, yayin da yake da sauran ƙwayoyi daga ciki jikin mutum zai iya ɗauka ta hanyar glucose, wanda ke nuna karuwar sukarin jini.

Glycemic fihirisa an ƙaddara su ne kawai ga abubuwan da ke ƙunshi carbohydrate. A cikin waɗancan abincin da aka haɗo da farko sunadarai da mai, GI ba a gano shi ba.

An dauki GI na glucose a matsayin ma'aunin 100. Kwatanta matakin sukari na jini bayan cinye samfurin tare da matakin sukari na jini bayan cin glucose, muna samun GI na samfurin. Misali, GI 35 yana nufin cewa kashi 35% na carbohydrates na samfurin da aka bayar za a karɓa ta jiki ta hanyar glucose. Wannan yana nufin cewa matakin da jikin mutum zai ɗauka na 100 g na samfurin tare da GI 35 zai zama daidai da cin 35 g na glucose.

Ta hanyar zabar abinci mai ƙarancin GI da wadataccen adadin kuzari, kuna taimakawa sarrafa sukari da matakan insulin da kuma daidaita ma'aunin kuzari da amfani.

Yadda ake gano samfurin GI Duk abin da aka dade ana auna da rikodin shi. Akwai tebur da yawa akan Intanet - wasu ƙarin daidaito kuma daidai. Tebur mai dacewa yana kan dandalin Hanyar Montignac.

A zahiri, baku buƙatar tebur. Kawai tuna cewa komai mai dadi da sitaci ya ƙunshi yawan glucose mai yawa. Duk samfuran masana'anta suna yalwa a cikin sugars da abinci (babban GI!). Yoghurts, curds, kukis, cuku, desserts, kwakwalwan kwamfuta, soda - Jerin yana ci gaba da ci gaba.

Don haka, duk abin da mutum zai faɗi, yakamata a yi zaɓin don son kayan lambu, kayan kiwo, hatsi, kifi da nama, ƙwai, kayan kiwo mai inganci, 'ya'yan itatuwa da berries.

a hankali, rikice-rikice cikin sharuddan!

Sau da yawa akwai rikicewa ko haɗuwa da ma'anoni "glycemic index""Kuma"jinkirin carbohydrates mai jinkirin / mai sauri».

Carbohydrates ya kasu kashi hadaddun kuma mai sauki - daga tsarin sunadarai. Ana kuma kiran su jinkirin da sauri - tunda suna da ƙididdigar daban-daban na haɗuwa a cikin metabolism.

Cikakkun carbohydrates kawai wani bangare na jiki (hatsi, fiber na abin da ake ci) sannan a cire shi. Sannu a hankali suna ƙara yawan glucose na jini, saboda haka ana kiransu jinkirin carbohydrates. Jiki yana ba da ƙarin kuzari a kan sarrafa su kuma sashin jiki kawai yana karɓar su.

Kayan carbohydrates masu sauki (sukari, gari) da sauri ƙara yawan sukarin jini. Lokacin da aka karbe su, jiki kusan ba ya kashe kuzari a kan sarrafa su, nan da nan an sanya su cikin metabolism kuma akwai tsalle a cikin insulin, pancreas ya yanke. Suna cikakke cikakke, tare da tarawa kuma suna shiga cikin haɗin adipose nama.

Rashin ƙarancin glycemic index na samfurin ba ya nufin cewa ɗaukar abin da ake buƙata na ɗaukar dogon lokaci, amma idan aka narke shi, jiki yana karɓa kuma yana iya rage glucose.

Ganin wannan bayanin, carbohydrates mai rikitarwa tare da ƙananan GI da matsakaici sun fi kyau. Wannan shi ne:

• Legumes (wake, lentil, wake, Peas, da sauransu)
• Ganye (banda shine semolina)
• Gurasar alkama gabaɗaya, gurasar alkama
• 'Ya'yan itãcen sukari (kiwi, peaches, innabi, pears, apples, lemu)
• Berries (plum, ceri, currant)
• Kayan lambu (komai banda dankali, busassun beets da karas)
• Namomin kaza
• Dark cakulan (70% kayan koko)

Babban GI ga duk kayan masarufi, kayan kwalliya, dafaffen beets da karas, giya, macaroni, syrups, zuma, kankana, banana, shinkafa.

Kayan aiki don nemo takamaiman samfura, da kuma jerin abubuwa, suna nan.

Glycemic index da nauyi.

A cikin sharuddan gabaɗaya: muna ɗaukar makamashi don rayuwa galibi daga tushe biyu: glucose da mai. Da farko, ana amfani da glucose a matsayin tushen sauri mafi sauƙi da sauƙi. Don rushe kiba, kuna buƙatar ƙarin kuzari, kuma an cinye su a wuri na biyu. A cikin hanyar ƙarshe da ta ƙarshe, sunadaran sun ƙone (wato, tsokoki na mu - alal misali, tare da abincin da ba a daidaita shi ba).

Ana adana kitse tare da yawan wucewarsa, tare da raguwa a cikin abinci mai gina jiki, tare da wuce haddi na carbohydrates - lokacin da aka canza su zuwa mai da kuma adana su.

Yawancin mutane suna cin abinci ta hanyar da suke tsokanar jikin su suyi watsi da wadatattun kitsen da ke akwai. Idan bakuyi amfani da mayukan kitse azaman masu samar da makamashi ba, zaku iya rage yawan kitse a jiki. Ko da kuna ƙona yawancin adadin kuzari ta hanyar motsa jiki fiye da yadda kuke samu tare da abinci.

Matakan sukari da na insulin

Babban tasirin insulin shine rage yawan taro a cikin jini. Insulin yana ƙaruwa da girman ƙwayoyin sel don glucose, yana kunna mahimman abubuwa masu mahimmanci don rushewar glucose, yana ƙarfafa samuwar glycogen a cikin hanta da tsokoki daga glucose (carbohydrate da aka adana a cikin hanta don saurin amfani da shi tare da buƙatar kuzari mai ƙarfi), da kuma haɓaka aikin mai da mai. Bugu da ƙari, insulin yana hana ayyukan abubuwan da ke lalata glycogen da mai.

An samar da insulin a cikin farji yayin da sukari ya zama mafi girma sama da yadda aka kafa mana ta hanyar yanayi. Akwai mafi kyau duka azumi jini sugar matakin. Bayan cin abinci, sai sukarin jini ya hauhawa, gwargwadon yadda carbohydrate ya kasance a cikin abincin.

Kwayar ta amsa ta hanyar sakin insulin a cikin jini. Insulin yana wuce da glucose mai yawa zuwa wani nau'in ajiya - tsoka ko mai ƙashi. Sau ɗaya a cikin ƙwayar tsoka, ana canza glucose zuwa makamashi don aiki, kuma idan yana cikin ƙwayoyin mai, an canza shi zuwa mai da tara a jiki.

Don haka, idan kun cinye carbohydrates mai sauri tare da babban GI yayin rana, ba za a yi amfani da ƙwayoyin mai ba azaman makamashi. Jiki zai kasance cikin yin amfani da glucose kuma za'a cinye shi azaman tushen makamashi da farko, amma ba zai zama mai kitse ba. Yawan tataccen carbohydrates (glucose), wanda ba za'a iya amfani dashi nan da nan a cikin ƙarfin da yake cinyewa ba, za a adana shi a cikin lafiyarmu a cikin kamannin kitse da glycogen.

Misali: wani wainar da aka ci ya ƙunshi carbohydrates mai yawa tare da babban GI da adadin kuzari mafi yawa fiye da wanda ke al'ada zai iya ƙonewa nan da nan. Ina duk wannan kwayoyin yake tafiya? Sami jari! Babu damuwa cewa cake shine kawai abincinku na yau. Wannan shine dalilin da ya sa ya kamata a cire kayan zaki a cikin abincin, idan kun fuskanci aikin yin asarar nauyi.

Yadda masana kimiyya suka ƙayyade GI na samfurori daban-daban

Gano wane nau'ikan abinci glycemic index sunada sauki. A kan komai a ciki kuna buƙatar cin samfurin gwajin. An lasafta adadinsa saboda ya ƙunshi daidai 50 g na carbohydrates. Kowane minti 15 suna ɗaukar jini don sukari, ana yin rikodin bayanai. Sakamakon da aka samu a cikin sa'o'i 2 an kwatanta shi da adadin adadin bayanan glucose. Don daidaita GI daidai, kuna buƙatar ɗaukar samfurin daga mutane da yawa da ƙididdigar matsakaicin darajar. Dangane da sakamakon bincike da lissafi, an tattara allunan glycemic index.

Menene GI na?

Lissafi suna ba ka damar kwatanta samfura ta kowane halayyar, amma koyaushe ba a bayyane abin da mai nuna adadi ke bayarwa ba a cikin ma'ana mai darajar.

Lyididdigar ƙwayar glycemic tana da mahimmanci ga masu ciwon sukari. Mutanen da ke da ciwon sukari ya kamata su zaɓi tushen carbohydrates a hankali, saboda cutar su tana haɗuwa da lahani cikin haɗarin glucose. Domin kada ku haɓaka matakin sukari na jini da yawa, kuna buƙatar lissafa adadin gram na glucose zai isa jini tare da abincin da aka ƙone. Don waɗannan dalilai, kuna buƙatar alamar glycemic.

GI kuma yana da mahimmanci ga mutane masu lafiya. Indexididdigar ƙwayar glycemic tana nuna ba kawai yawan adadin glucose ba, amma har ma da amsar insulin. Insulin yana daidaita karfin aiki na glucose, amma baya daukar kowane irin kwayar halitta yayin rushewar sa. Yana kan sarrafa sukari da ya karye zuwa depot daban-daban na jiki. Wani sashi yana zuwa musayar makamashi na yanzu, ɗayan kuma an jinkirta “don daga baya”. Sanin GI na samfurin, zaku iya sarrafa metabolism na jiki, hana haɓakar mai daga carbohydrates da ke haifar dashi.

Table Tsarin darajar

A cikin tebur na glycemic fihirisa kayayyakin abinci, zaku iya samun wadataccen bayanai akan samfuran. An rarrabe waɗannan gradations masu zuwa:

• Haɓaka - daga 70 da sama.
• Matsakaici - daga 50 zuwa 69
• --Arancin - har 49.

Ya kamata a ɗauka a zuciya cewa, alal misali, glycemic index a cikin kayan lambu ya dogara da kakar, balaga da iri-iri.

Kusan dukkanin 'ya'yan itatuwa da berries suna da wadatar sukari, wanda ke ƙara GI su. Koyaya, akwai 'ya'yan itatuwa tare da ƙarancin glycemic index. Daga cikin su, 'ya'yan itatuwa na zamani sun fi dacewa: apricot, plum, apple, pear, currant, rasberi.

Da bambanci, akwai 'ya'yan itatuwa waɗanda ke da alaƙar glycemic high - ayaba, inabi, kankana. Koyaya, wannan baya nuna cewa fruitsa fruitsan su suna da lahani. Yana da kyau a koyaushe sake tunawa da GI ga yawan adadin carbohydrates. Don haka, kankana yana da babban darajar GI, amma 100 g daga cikin ɓangaren litattafan almararta ya ƙunshi kawai 5.8 g na carbohydrates.

Abincin tare da babban glycemic index na 70 kuma mafi girma.

Samfura tare da matsakaitan glycemic index na 50 zuwa 69

Abincin abinci tare da ƙarancin glycemic index daga 49 da ƙasa

Principlea'idar yin lissafin glycemic index a cikin kayan abinci (GI) an samo shi ne akan glycemic index na glucose - yana da 100. Ga wasu GIs, dangane da haɗakar su, zai iya kasancewa daga 0 zuwa 100. Carbohydrates daga abinci tare da babban ma'aunin suna da sauri ana ɗauka kuma suna haifar da sauri. saurin haɓakar glucose, kuma daga PP tare da low - sannu a hankali kuma kada ku tsokani haɓakar glucose.

Menene ma'anar glycemic index?

Glycemic index (ko GI) alama ce ta nuna tasiri ga matakin glucose a cikin jini, wanda yake halayyar kowane samfurin abinci ne, bayan an ci abinci. Ya dogara da saurin wanda carbohydrates a cikin PP suna karɓa a cikin jiki kuma suna ƙara matakan sukari.

GI cikin samfurori ya dogara da wasu ƙarin dalilai:

• nau'in carbohydrates - a cikin sauƙi mai sauƙi na GI, cikin hadaddun GI,
• digiri na balaga ya fi girma a cikin kayan lambu da 'ya'yan itatuwa na GI,
• matakin mai da furotin - mafi girman wannan mai nuna alama, mafi girman GI,
• Yawan adadin fiber a cikin samfurin - wanda yafi shi, ƙananan GI,
• Hanyar dafa abinci - a matsayin mai mulkin, bayan magani na zafi, GI ya zama mafi girma.

Tare da amfani da abinci akai-akai tare da babban GI, raunin metabolism yana faruwa a jiki:

• matakin sukari ya tashi
• yunwa yana bayyana da sauri
• kan aiwatar da mai mai da kyallen takarda da aka kara.

Haɓaka ƙarin ƙananan abinci na GI a cikin abinci yana rage haɗarin ci gaba, kuma.

Ba mutane ne kawai da ke da cututtukan da ke sama suke buƙatar saka idanu da GI a cikin abincinsu na yau da kullun ba. Wannan nuna alama yana da matukar mahimmanci ga yan wasa. Don dogon horo ko gasa, an shawarce su da su haɗa da samfuran mafi girma tare da ƙarancin GI a cikin menu, kuma ga gajere da horo mai zurfi ko dawowa bayan manyan lodi, tare da babba.

Babban samfurori na GI

Energyarfin da aka samo daga carbohydrates yana ƙone ta jiki don buƙatu masu zuwa:

• don sake sarrafa ƙwayoyin tsoka glycogen,
• tara tarin abubuwa na gaba.

Babban abinci na GI ya ƙunshi adadin carbohydrates mai sauri, wanda ke saurin barin glucose, wanda ke canzawa zuwa makamashi. Energyarfin makamashi mai yawa ba zai iya shiga cikin ƙwayar tsoka ba kuma ana ajiye shi a cikin nau'i na mai mai, kuma matakin sukari na jini ya zama mai girma.

Productsarancin Kayan GI

Foodsarancin abinci na GI ya ƙunshi ƙarin carbs mai jinkirin. Waɗannan sun haɗa da yawancin kayan lambu, 'ya'yan itãcen marmari, kayan lemo, taliya irin alkama, oatmeal, da shinkafa mai launin ruwan kasa. Amfani da su baya haifar da ƙaruwa mai yawa a matakan sukari kuma baya bayar da tasu gudummawar wajen sanya mai mai.Wannan shine dalilin da ya sa yawancin abubuwan da ake ci sun hada da abinci mai yawa tare da ƙarancin GI.

Rashin daidaito na masana a kusa da GI

Masana ƙungiyar Lafiya ta Duniya da likitoci da yawa suna ba da shawarar cewa marasa lafiya da ke ɗauke da GI. Amma da yawa daga wasu kwararru sun yi iƙirarin cewa saka hannu kan irin waɗannan alamu a aikace abu ne mai wahala.

Darajar GI a cikin samfurin iri ɗaya a cikin karatu daban daban na iya zama daban. Yawan narkewar abinci a rana, yanayin samfurin (alal misali, balagar tayin), haɗuwa da wasu kayan abinci a cikin kwano na iya shafar wannan alamar.

Koyaya, ko da la'akari da waɗannan bambance-bambance, ana iya kammala da cewa akwai samfurori masu yawa masu amfani tare da ƙarancin GI. Suna da atsan kitse, da yawa bitamin, fiber da ma'adanai. Wannan shine dalilin da ya sa tebur tare da alamun GI na iya zama da amfani ga tara tarin menu yau da kullun. Bugu da kari, amfani da abinci na yau da kullun tare da babban GI shima bazai zama mai cutarwa ga lafiya ba. Wataƙila a nan gaba, sabon nazarin wannan mai nuna alama zai sauƙaƙe ƙarin aikace-aikacensa a aikace. A halin yanzu, ana iya amfani da alluna tare da alamomin GI tare da yin la’akari da ka’idar daidaitawa da dabarun abincin da ake buƙata.

Marina Makisha masanin abinci mai gina jiki yayi magana game da glycemic index:

Binciken da aka yi kwanan nan ya nuna cewa ba duka ƙeƙasasun abubuwa masu cutarwa bane kuma ba duk cakudaddun carbohydrates ba su da amfani. Kuma, yana iya zama cewa ra'ayinmu na yau da kullun game da carbohydrates, a matsayin mai sauƙi da rikitarwa, ba gaskiya bane.

Menene GI?

Menene GI da yadda ake ƙididdige shi? Manufar GI tana nufin haɓaka matakin glucose a cikin jikin mutum, bayan cin wani abinci, wanda aka bayyana a cikin raka'a saurin. An samar da glucose a cikin sel ta hanyar abinci tare da carbohydrates da yawa. Suna da mahimmanci ga makamashi. Carbohydrates ya kasu kashi biyu mai sauki da hadaddun abubuwan haɗin gwiwa. Yayin da hadaddun kwayoyin carbohydrate suka shiga jikin dan Adam, da farko enzymes din ya fasa su zuwa sassan mai sauki, kuma bayan hakan - zuwa glucose.

Idan adadin karuwar carbohydrate ya yi yawa, to za a samar da glucose mai yawa. Wannan yana kara abun cikin sucrose a cikin jini. Sabili da haka, samfurin yana karɓar babban ma'aunin glycemic index. Idan aiwatar da rarraba carbohydrates yana da jinkirin, to wannan yana ba da babbar fa'ida a cikin nau'in ji na cikakke ga waɗanda suke kan tsarin abinci.

An kafa harsashin binciken GI ne a farkon 80s na karni na 20 na Dr. D. Jackins na Jami'ar Toronto (Kanada). Masana kimiyya sun gudanar da nazarin matukan jirgi, a lokacin da masu sa kai suka ci abinci tare da abun da ke cikin carbohydrate na giram 50. Bayan haka, kowane kwata na awa daya ana gwajin jini don abubuwan sukari daga abubuwan. Bayan ma'auni, masu taimakawa dakin gwaje-gwaje sun tattara zane-zanen canje-canje a cikin alamun bayanan jini. Bayanin da aka karɓa har yanzu ya kasance naúrar dangi, bai dace da gwada abinci ba.

Tambayar ta taso game da alaƙar da ke tsakanin manufar GI da yawan adadin kuzari. Amsar mai sauƙi na iya zama bambancin GI a matsayin mai nuna alamun ƙaruwar yawan sukari a cikin jini. Yayin da kalori shine makamashin da jiki yake karba daga abinci.

Idan kun lura da tsarin cin abinci a hankali, to ya kamata kuyi amfani da tsari na musamman. Lyididdigar glycemic na samfuran da ke cikin tebur yana taimaka wajan yanke hukunci game da abinci da menu na yau da kullun yayin lura da abinci mai kyau. Irin wannan jerin samfuran yana da mahimmanci ba kawai don rasa nauyi ba, har ma ga waɗanda ke fama da cututtukan hyperglycemia.

Abubuwa uku ne kacal suke tantance raunin glucose a cikin sel:

1. Samfura tare da ƙarancin ƙididdiga masu dacewa da alamomi daga 0 zuwa 40,
2. Kayayyaki tare da matsakaicin ƙididdiga suna dacewa da alamomi daga 40 zuwa 70,
3. Samfura tare da babban ma'auni suna dacewa da alamomi daga 70 da ƙari.

Tables ba su nuna bayani game da samfuran kiwo, broths, abin sha, ruwa - saboda ƙididdigar ƙirar su.

Cikakken tebur

Abincin Abinci

Matakan glycemic index na abinci mai gina jiki don asarar nauyi na iya bambanta dangane da abin da ake amfani da kayan yaji da ƙari a cikin dafa abinci.

Abubuwan daidaikun mutane na jikin mutum zasu kuma amsa daban da karɓar abinci iri ɗaya. Ga dalilai masu zuwa:

• Siffofin shekaru na kowane mutum. Tsoho, mutum yakan rasa ikon cin abinci da sauri,
• Muhalli bangaren muhalli,
• Metabolism da metabolism a cikin jiki,
• Matsayin garkuwar mutum
• Cutar da cututtukan da ke tafe da tsarin kumburi a jikin mutum,
• Magungunan baka wanda ke shafar gushewar abubuwan gina jiki a sel,
• Yawan aikin jiki.

Idan kun yi amfani da samfuran samfuran glycemic masu ƙarancin matsakaici da matsakaici a cikin abincinku na yau da kullun, to, an daidaita tsarin abinci na yau da kullun ba tare da girgizawa ba ga jiki da metabolism.

Siffofin abinci mai gina jiki yayin aiwatar da nauyi

Lyididdigar glycemic na abinci da ƙididdigar sa yayin da suke bin abincin - wannan aiki ne da yawancin masu kiba suka manta da shi. Don ingantaccen abinci mai dacewa da ƙoshin lafiya, bai isa ya iyakance jiki a cikin yawan adadin kuzari ba. Menene amfanin yin lissafin matakin glycemic na jita-jita?

• Tsarin samfuran inganci don sake cike kuzari. Abincin mai ƙanana da matsakaitan matsakaici ba zai bar mai ɗaukar nauyi yana jin yunwa ba kuma a lokaci guda ba zai taimaka da kitse na jiki ba. Tsayar da abubuwan ci abinci tare da takamaiman abubuwan lura yana da sauƙi fiye da ƙidaya adadin kuzari kowane abincin.
• Wani babban matakin girgiza yana nuna cewa a cikin kankanin lokaci mutum zai bukaci sake biyan karfin kuzari. Yunwar zai zo da wuri kamar yadda aka zata. A lokaci guda, babban matakin inganta yanayin jinkirin jin cikakke. Sabili da haka, mutum a abincin dare zai iya cin abinci fiye da yadda ake buƙata. Abubuwan da suka wuce haddi za su rushe zuwa glucose, wanda za'a adana shi cikin maɓoɓin mai.

Sabili da haka, lura da ka'idodin abinci mai lafiya, ba kwa buƙatar biyan duk hankali kawai don kirga adadin kuzari a abinci.

Ciwon sukari da kuma Glycemic Index

Karatun biyu na karshe (a kasa) sun tabbatar da abinda ke sama:
Nazari na 1 . Nazarin da masanan kimiyyar Amurka suka buga a cikin 2004 a cikin American Journal of Clinical Nutrition (80, No. 2, shafi 348-56) wanda ya shafi mata 91249 sun nuna cewa yawan abinci tare da babban GI da rashi hatsi (musamman a haɗe tare da rashin motsa jiki) ) ana danganta shi da haɓakar haɗarin kamuwa da ciwon sukari na 2.
Nazari na 2 . Wani binciken da masanan kimiyyar Amurka suka buga a cikin Diabetes Care a 2004 (Feb. 27 (2): 538-46) tare da mutane 2834 sun nuna cewa da alama haɓaka juriya ta insulin (tsinkayar cutar sankara) ba ƙasa ga waɗanda suka cinye fiber. da hatsi duka, kuma sun bi rage ƙarancin abinci na GI.

Wadannan sakamakon sun yi kama da binciken da masanan kimiyya na Ostiraliya suka yi game da mutane 36787 lafiya da mutane 365 da ke dauke da ciwon sukari (Kula da ciwon siga. 2004 Nuwamba 27 (11): 2701-6).

Hakanan kuma abubuwan ban sha'awa sune sakamakon binciken da ya shafi mutane 6,500 daga Amurka. Abin ya zama cewa mutanen da suke cin abinci mai yawa na carbohydrates daga alkama (fari) gurasa, dankali da nau'ikan shinkafa tare da ƙarancin abun da ke cikin amylose suna cikin haɗari 2-5 na haɓakar ciwon sukari fiye da waɗanda suka ci abinci mai yawa a cikin fiber da duka hatsi. Kuma duk wannan koda la'akari da irin waɗannan haɗarin haɗari kamar tsufa da ƙididdigar jiki (Salmeron et al., JAMA 1997, 277: 472-77).

Glycemic index da abinci.

Shahararren mashawarcin kwanan nan don ƙara yawan ƙwayar abincinku (irin su dankali) na iya haifar da haɗarin kamuwa da cutar sankara (Eu J Clin Nutr 1999, 53: 249-54), kiba mai kumburi, hauhawar jini, hauhawar jini, da cututtukan zuciya. .

Wani abu mai mahimmanci a cikin binciken ƙididdigar glycemic shine cewa abinci dauke da sukari mai ladabi sau da yawa suna ba da ƙarancin nauyin glycemic fiye da abinci na yau da kullun kamar burodi ko madara. Amfani mai matsakaici na sukari mai ladabi (10-12%) wanda aka samo a cikin abinci (misali cakes) ko kayan abinci (misali kofi) ba a haɗa shi da kiba, rashi marassa ƙarfi ko illa mara kyau a cikin ƙwayar jini ko ƙwaƙwalwar insulin (Anderson Nutr Res 1997, 17: 1485-8). Wannan ganowa ya taimaka wajen samar da abinci ga masu ciwon sukari. Koyaya, samfuran sukari da yawa masu ladabi suma suna ɗauke da cutarwa mai da mai da yawa . Wasu abincin da suke da babban adadin kitse mara kyau (misali cukulan dankalin turawa) na iya samun GI low. Sabili da haka, lokacin zabar abinci tare da ƙarancin GI, yawan adadin carbohydrates, fats, fiber, gishiri, da sauran abubuwan abinci suna la'akari.

Indulin insulin

Abincin mai tsayi a cikin sunadarai da ƙoshin mai suna haɓaka haɓakar insulin fiye da yadda glycemic matakan ke bayarwa. A cikin nazarin juriya na insulin, an gano cewa yin amfani da burodi yana haifar da sakin insulin mafi girma a tsakanin duk samfuran da aka gwada, kodayake GI burodi ya yi nisa da mafi girma. Don haka, bayanan insulin abinci abinci a ƙarshe ya zama dole don ƙarin tebur tare da ma'anar glycemic index (Holt et al. AJCN 1997, 66: 1264-76). Dukkanin alamu guda biyu suna iya nuna cikakkiyar amsawar jikin mu ga abinci.

Don takaitawa

Foodsarancin abinci na GI ya fi wadatar abinci, wanda ke taimaka wajan sarrafa ƙoshin abinci da ci. Matsayin glucose a cikin jini bazai da tsalle-tsalle masu tsini ba kuma hakan zai taimaka maka ka rasa ƙarin fam.

Ba koyaushe zai yiwu a zaɓi ƙananan abinci na GI ba. Idan kun haxa abinci da ƙananan GI, to, kuna samun abinci tare da matsakaici GI. Yi ƙoƙarin cin abinci GI kaɗan.

Zai fi kyau a ci sau 4-5 a rana, wanda ya ƙunshi aƙalla samfuri ɗaya tare da ƙarancin GI.

Ya kamata kuma a fahimci cewa amsawar kowane mutum ga abinci guda ɗaya ne. Manufar glycemic index ba ta dogara da girman daidaitaccen hidimar wani abinci ba, a maimakon 50 na carbohydrates. Misali, 50 g na carbohydrates yana kunshe ne da kusan burodin 2 na burodi ko 500 na abin sha na carbonated, ko kimanin kilogiram na 1 na karas - duk waɗannan samfuran suna da GI iri ɗaya idan kun ci wannan ƙimar ta musamman.

Americanungiyar Maƙasudin Cutar ta Amurka ta buga a cikin Janairu 2002 wani sabon jagorar abinci mai gina jiki don lura da hana ciwon sukari. Littafin ya yi bayanin hanyoyin sarrafa sukari na jini. Masana kimiyya sunyi jayayya cewa adadin adadin carbohydrates yana da mahimmanci fiye da asalinsu da nau'in su (hadaddun, mai sauƙi). Misali, duk da cewa taliya tana da karancin GI, mutane masu ciwon sukari suna buƙatar kulawa da sikelin sashi, saboda jimlar carbohydrates na iya zama mai yawa don haka yana haifar da ƙaruwa sosai a cikin glucose jini.

Ra'ayoyi

Higherarfin ƙirar glycemic mafi girma, abincin da sauri yana karɓa. Wannan ƙari ne, ba debewa ba! Ba za ku iya ci ba 3, amma sau 10 a rana kuma ku sami karin adadin kuzari sau 3-4 da ƙarfi saboda ɗaukar hanzari! Ba a sani ba menene ainihin ma'anar samfuran samfuran tare da babban glycemic index, idan babban asararsu ita ce fa'idodi na gaske? Misali, abu ne mai wuya mutum ya tara 8000 kcal a rana akan abinci masu karamin karfi, baza ku iya samun 4000 kcal ba! Sabili da haka, kawai mutane marasa aiki ko mai mai wanda, saboda dalilai na kiwon lafiya suna buƙatar iyakance adadin kuzarin da aka karɓa, ana iya ba da shawara don cinye abinci tare da ƙarancin GI.
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Game da sukari, koda ba shi da babban GI, abu ne na musamman da ke ɗaukar makamashi kuma ya mai da shi mai! Nan da nan bayan assimilation, yana kara kuzari, amma sai glucose ya fara jujjuyawa zuwa mai kuma zamuyi asara. Don haka, yakamata a daina cinye sukari mai tsafta a kowane yanayi, kuma a yi amfani dashi don dafa abinci ko kuma a matsayin ƙari ne kawai a haramta. Hakanan yana haifar da fermentation da ɓarna abinci a cikin ciki, yana rage rage narkewar ciki da haɓaka adadin gubobi da gubobi. A takaice dai, sukari jahannama ce ga jiki kuma GI din sa bashi da alaƙa da shi.
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Sakamakon:
1) idan kai ɗan wasa ne, to, samfuran da suke da babban GI ba tare da sukari sune tushen ingantaccen ƙarfi + kwayoyi (waɗanda aka tsoma cikin ruwa ba tare da kwasfa ba tsawon awanni 8-16). Daga cikin 'ya'yan itacen, mafi kyau shine ayaba, saboda ita ce mafi yawan adadin kuzari, kuma fiber ɗin ta an canza zuwa makamashi don microflora ɗinmu, wanda ke haifar da sunadaran da muke buƙata, gami da haɓakar tsoka (duka biyu a ɗaya).
Nama da sauran labuden ba makawa da guba bari gandun daji ya wuce ka. Protein, ban da microflora na kansa, ana ɗaukar shi daga gyada (gindi), cashews da walnuts + hatsi daga hatsi (buckwheat + oatmeal + pearl + sha'ir da masara) + furotin daga 'ya'yan itatuwa. A lokacin hutu zaka iya ƙara macaroni don makamashi.
Don manta dankali a matsayin aji abu ne mai wuyar shaƙa wanda ke haifar da fitina daga hanji, rufe shi daga ciki tare da matattakala mai rikitarwa wanda ke rikitar da abinci.
Babu miya da sauran abinci mai ɗanɗano kaɗan. Zai fi kyau ku ci hatsi, ku kuma ɗauki bitamin daga 'ya'yan itatuwa masu ɗorawa, berries da kayan marmari, inda yawan hankalinsu ya fi girma. Madadin zaƙi, ci zuma.
2) idan ka jagoranci salon tsinkaye, to komai ya zama iri daya, kawai cikin kankanin lokaci. Kuma ba burodi, musamman fari, da baƙi ne ƙwararrun wuya. Mayonnaise, abinci na gwangwani da sauran abubuwan ban tsoro sun fi kyau a jefa hanyar cutarwa. Abincin yakamata ya kasance lafiyayye kuma yana ba da ƙarfi da ƙarfi, kuma ba tsananin rashin lafiya ƙari ba.

Me yasa muke buƙatar sanin shi, yadda yake taimaka wajan rage nauyi, da abin da za ku yi idan kuna son ƙirƙirar abinci mai daidaita - Vika Bazoeva ya fahimta.

Menene ma'anar glycemic index na samfurin kuma me yasa kuke buƙatar sanin shi

A zahiri, glycemic index shine abin da ke yanke hukunci mai sauri da kuma jinkirin carbohydrates. Abubuwan da ke cikin jiki suna motsa jiki nan da nan ta jiki, amma kar a ba shi “abinci mai gina jiki,” sabili da haka, bayan bun da shayi ko 'ya'yan itace mai daɗi, bayan rabin sa'a muna jin kamar sake cin abinci. Abubuwan da ke motsa jiki a hankali suna yin kyau sosai: suna ba da makamashi jiki tsawon rai, wanda ke nuna cewa har yanzu muna da gamsuwa. An bambanta matakan uku na glycemic index: daga 0 zuwa 55 - low, daga 56 zuwa 69 - matsakaici kuma daga 70 zuwa 100 - babba. Kuma glycemic index yana da alhakin sukarin jini.

Ivan Zhukov

Indexididdigar ƙwayar cuta ta glycemic ƙima ce da ke nuna ƙimar karuwar carbohydrates zuwa glucose. Idan dai samfurin ya tsawanta, zai yi kyau. Misali, tare da karfi da kaifin sakin sukari (wato idan kun ci wani abu tare da babban glycemic index), jikin zai toshe insulin don amfani da wannan sukari. Insulin lokaci guda yana ba da gudummawa ga adibas (i.e. ajiya) na kitse a jiki. A sakamakon haka, samun nauyi.Aikin waɗanda suke son asarar nauyi da jagorancin rayuwa mai kyau shine kula da sukari na jini a matakin guda saboda kada ya “tsallake” kuma jiki bai kamata ya adana kitse ba “idan har”. Kuma don wannan kuna buƙatar haddace jerin samfuran tare da ƙarancin glycemic index.

8 abubuwa game da glycemic index

1. Kayayyakin da ba su ɗauke da (ko kuma ƙila kaɗan) carbohydrates - nama, kifi, ƙwai, avocados, giya da giya - ba za su iya samun ma'aunin ma'anar ta glycemic ba.
2. Productaya daga cikin samfurin na iya samun ma'aunin glycemic daban-daban - alal misali, ayaba na kore zai sami ƙananan glycemic index fiye da banana don kusantar da ƙarfin launin rawaya. 'Ya'yan itãcen marmari da ba su da' ya'yan itace suna da babbar ma'anar glycemic fiye da waɗanda ke cikakke.
3. Babban jigon shine wannan: kusancin samfurin shine ga nau'in da aka samo shi a cikin yanayi, ƙananan ƙididdigar glycemic index - shinkafa da ba a bayyana ba koyaushe zai kasance mafi kyau fiye da goge baki, kuma oatmeal mai laushi zai ba da wari ga oatmeal nan take.
4. Hakanan ana amfani da ma'aunin glycemic ɗin ta hanyar dafa abinci: mai, mai fiber da acid (kamar ruwan 'ya'yan lemun tsami ko vinegar) rage ƙarancin abinci na glycemic.
5. Duk tsawon lokacin da kuka dafa abinci mai narkewa kamar taliya, hakanan alamar girman glycemic dinsu zai zama. Wato, abincin al dente ya fi dafaffen nama.
6. Koyaya, yanayin jikin ku kuma yana shafar matakin sukarinku na jini: idan kuna da ciwon sukari ko gastroparesis, to waɗannan cututtukan suna rage yawan shan abinci.
7. Gaskiyar cewa samfurin yana da ƙananan ƙididdigar ƙwayar cuta ba ya nufin cewa ana buƙatar cinye shi a adadi mai yawa ko kuma yana da lafiya sosai - don haka koyaushe ku tuna da daidaitaccen abinci, kalori, bitamin da ma'adanai. Misali, a cikin kwakwalwar dankalin turawa, adabin glycemic din yayi kasa da na oatmeal kuma iri daya ne kamar yadda yake a cikin peas kore. Koyaya, oatmeal da koren Peas suna da abubuwan gina jiki da yawa.
8. Bautar da al'amura masu girman kai: kar a yaudari kanka, koda kuwa kuna cin abinci ne kawai daga jeri tare da ƙarancin glycemic index, bai kamata kuyi amfani dasu sau biyu ba idan kuna shirin rasa nauyi, amma kuna jin yunwa a koyaushe - bazaku sami komai ba.

Productsarancin Glycemic Index Products:

1. Babbar burodi ko hatsi mai yawa.
2. Ganye mai: oatmeal porridge, granola (mafi “m” oatmeal, mafi kyau).
3. Kayan lambu: bishiyar asparagus, avocado, barkono mai zaki, kabeji na Beijing, broccoli, fure na Brussels, fari da farin kabeji, seleri, wake, ganyayyaki, fennel, namomin kaza, letas, zaituni, man zaitun, alayyafo, tumatir, karas, eggplant, tafarnuwa, gyada , albasa, masara, wake, wake.
4. Tsaba: sesame tsaba, tsaba flax.
5. Kayan soya: tofu.

A cikin duniyar kimiyya, masana sun fara haɓaka irin wannan yanayin a zaman ƙasa kamar na nutriciology - kimiyyar abinci mai gina jiki. An riga an kammala cewa wasu cututtukan kai tsaye sun dogara da menene, yaya da yadda mutum yake ci. An san cewa kowane samfurin yana da adadin kuzari na kansa, amma ba kowa bane ke tunanin cewa ban da wannan, akwai kuma ma'anar glycemic index, wanda shima yana da mahimmancin gaske. Abincin da ke da alaƙar glycemic index na iya shafar sukari na jini, wanda shine muhimmin mahimmanci ga waɗanda ke da ciwon sukari ko ƙoƙarin rasa nauyi.

Glycemic index of kayayyakin - menene?

Indexididdigar ƙwayar glycemic ta dogara da ƙimar canji a matakin glucose a cikin jinin mutum bayan ya cinye samfurin. Wurin farawa shine darajar glucose na raka'a 100. Akwai dangantaka - saurin haɓakar glucose a cikin jini yana tsokani sakin insulin, wanda ke haifar da ajiyar kitsen mai akan kwatangwalo, gindi, ciki.

Cin abinci tare da babban glycemic index, tabbata - ba za su je sake cike kuzarin da aka kashe ba, amma za a adana su a cikin kitse, wanda hakan ke da wuya a rabu da su. Idan muka gano alaƙa tsakanin abun da ke cikin kalori da kuma glycemic index (GI), to yana da mahimmanci a lura cewa wasu lokuta a cikin samfurin iri ɗaya waɗannan dabi'u zasu bambanta sosai.

Sau da yawa abincin mai kalori yana da ƙananan glycemic index da kuma mataimakin shi. Dukkan dabi'un suna da tasiri sosai kan ayyukan kiba ko asarar nauyi a jiki. Wataƙila yana da kyau muyi cikakken bayani game da ƙarancin ƙarancin alamun jikinmu - ma'aunin glycemic, don fahimtar waɗanne matakai ke faruwa a cikin mu kuma ƙoƙarin sarrafa su?

Menene ƙididdigar glycemic index ta dogara da?

Babban abinda ke shafar glycemic index shine carbohydrates da ke cikin samfurin kuma ana cinye shi a abinci. Amma ba dukkan su masu cutarwa bane. Kawancen carbohydrates mai sauri zasu iya haifar da tsalle a cikin GI, watau, waɗanda jiki ke rushewa da sauri, juya su zuwa glucose kuma yana adana su a cikin kitse mai ƙyalƙyali. Jerin abinci na carbohydrate mai sauri:

• Kayan.
• Psunuka
• Gurasar alkama
• Sukari
• Kayan kwalliya
• Ma mayonnaise
• Abin sha mai ban sha'awa.
• Wasu 'ya'yan itatuwa - kankana, kankana, inabi, ayaba, persimmon.

Yawan adadin fiber wanda ke cikin samfurin da aka ƙone shima yana da mahimmanci - ƙasa da shi, mafi girman ma'aunin glycemic. Duk wani magani na zafi yana haɓaka GI, da yawa masana ilimin abinci suna ba waɗanda suke so su rasa nauyi su ci abinci mai ɗorewa idan zai yiwu. Zuwa mafi girma, wannan ya shafi kayan lambu da 'ya'yan itatuwa. An gano kashi mai ban sha'awa ta hanyar masana kimiyyar abinci mai gina jiki - mara ƙarancin mai da furotin da samfurin ya ƙunsa, shine mafi girman ma'aunin glycemic.

Me yasa kuke buƙatar abincin GI?

Tabbatar sanin mahimmancin glycemic na abubuwan da aka cinye yakamata su kasance mutane masu fama da cutar sukari da waɗanda ke sarrafa nauyin su ko neman kawar da karin fam. Lokacin yin lissafin adadin adadin kuzari da aka ƙone da kuma glycemic index, yana yiwuwa a sarrafa nauyi da sukarin jini. Fitowar kuraje shine farkon alamar rashin abinci mai gina jiki. Matsalar matsala ita ce sakin abubuwa masu guba, gubobi, zubar da sakamako na amfani da abinci tare da babban GI.

Tare da ciwon sukari

Kwararrun ilimin kimiya (glycemic index) sune masana kimiyya suka kirkiro shi da farko don mutanen da suke da cutar sukari don sarrafa sukarin jininsu. Sabili da haka, ga GI akwai suna na biyu - insulin insulin. Yin amfani da wannan sigar, likitoci za su san yadda sauri glucose ya shiga cikin jini bayan cinye samfurin, shin zai zama tsalle ko ƙara ƙarancin mai nuna alama.

Cutar sankara (mellitus) babbar cuta ce ta endocrine, wacce ta dogara ne da karancin insulin da jiki ya samar. Yana da cikakkiyar magani, yana yiwuwa ne kawai don kiyaye lafiyar al'ada. Idan kun fahimci yanayin cutar, kuyi amfani da ƙididdigar glycemic, ku ci daidai - wannan zai taimaka don guje wa rikice-rikice na ciwon sukari. Tare da isasshen adadin insulin, matakin sukari na jini ya hauhawa sosai, wanda ke haifar da mummunar cuta na rayuwa, har zuwa asarar hankali da ƙwayar cuta.

Sabili da haka, kasancewa da cuta kamar su ciwon sukari, yana da matukar muhimmanci a saka idanu akan abubuwan da ke cikin abinci. Babban mahimman bayanai na ɗayan samfuran samfuri na iya ƙetare sakamakon tasirin magunguna gabaɗaya. Bayan bincika jerin samfuran samfuran tare da babban GI, fahimtar takamaiman dalilin da yasa wani abinci jerin abubuwan da ba a so, zaku iya sarrafa abincin ku ba tare da cutar da lafiyar ku ba.

Yayin rasa nauyi

Yana da wuya mace ta kasance, ko da tana da siffofin siriri, ba ta mafarkin rasa nauyi. Farantawa kanka rai da yunwa ba abune mai dadi da rashin tsaro ba, musamman tunda bayan irin wadannan hanyoyin na asarar nauyi, kilo kilo sun dawo da sauri kuma tare da wuce kima. Shin akwai panacea na waɗannan santimita marasa amfani akan kugu da kwatangwalo? Masana ilimin abinci sunce ya wanzu.

Aiki na tsawon lokaci ya nuna cewa waɗanda suka kirga adadin kuzarin abincin da aka cinye kuma suka kasance masu mallaki adadi mai ƙyalli. Masana kimiyya sun kara sauƙaƙa hanyar zuwa nauyi. Samun ilimin da ake da shi na ƙirar glycemic index yana taimakawa wajen kiyaye kowane yanki da kuka ci. Halayen samfuri da alamomi na alaƙa suna da alaƙa. Gari, mai daɗi, mai - tare da babban GI. Ko da wasa wasanni da yin kyakkyawan aiki na jiki, amma cinye abincin da "ba daidai ba", da alama ba za ku iya rasa nauyi ba.

Me zai faru idan mutum ya ci samfurin da ke da alaƙar glycemic index? Bayan abinci ya shiga jiki, sai aka fara samar da furotin, wanda yake canzawa zuwa sukari: da sauri hakan ta faru, tsalle yayi tsalle. Lokacin da matakan glucose na jini ya yi yawa, kumburi ya fara samar da insulin, wani hormone wanda dole ne a rarraba ƙarfin glucose da kyau a cikin kyallen tsokoki da kuma dukkanin kwayoyin. Ana ajiye abin da aka zubar "a ajiye" kuma yayi kama da fatsi mai santsi.

Kayayyaki sun kasu kashi uku: manyan, matsakaita da ƙanana. Belowasan da ke ƙasa zai kasance tebur tare da sunayen samfuran da ke ɗauke da ƙimar ƙididdiga mafi girma, saboda haka ya fi haɗari ga jiki. Morearin fiber da fiber a cikin samfurin, ƙarancin lahani da ƙarin fam da zai iya kawowa. Abincin da aka dafa da soyayyen sun kasance masu cutarwa fiye da irin na gari: GI na ƙananan karas shine 35, kuma na karas da aka dafa - 85. Koda 'ya'yan itatuwa da kayan marmari masu launuka daban-daban za su kasance cikin gungun GI dabam dabam. Usefularin amfani - furen kore.

Tebur: Jerin samfuran Babban GI

Don saukaka lissafin jimlar glycemic index, manyan kayayyakin da mutum ya cinye abinci ana sanya su a cikin tebur. Don amfani da hanyar cirewa, wannan jerin tsarin yana cikin samfuran samfuran da ke da babban darajar GI waɗanda ke da ƙima sama da 70. Nuna shine glucose, ƙididdigar GI na 100.

Dalilin da yasa kuke buƙatar sanin glycemic index (VIDEO)

Fitar da samfurin Glycemic - Wannan shahararren mai nuna alama ne a likitancin zamani da abinci mai gina jiki wanda ke nuna yadda samfurin musamman yake inganta jini . An kirkiro shi ne don sarrafa abinci na mutanen da ke wahala daga ciwon sukari mellitus . Amma daga baya wannan siga ya zama ana amfani dashi sosai wajen abinci mai gina jiki. Godiya gareshi, da yawa sun hada.

Daidai glycemic index bari mu san yadda sauri glucose daga samfurin da muka cinye, zai shiga cikin jini. Matsayin glucose shine babban nuni ga yawan kuzari a jikin mutum. Don haka, lokacin da mutum ba shi da isasshen makamashi, matakin glucose a cikin jini yana raguwa, sai mutum ya fara fuskantar yunwar.

Idan matakin glucose ya isa matsakaicinsa, to kuwa sinda yana fara aiki, yana samarwa insulin - wani sinadari ne wanda a cikinsa ake rarraba glucose daidai ga kyallenrorin jikin da ke bukatan sa, kuma aka sanya adadinsa ya wuce ta hanyar kitse mai.

Idan kana son rasa nauyi ko hana karuwar nauyi, to mafi kyawu ka sanya ido kan abubuwan abinci da kuke ci. Guji abinci babban glycemic index - Waɗannan carbohydrates ne masu sauri waɗanda ke haifar da tsalle tsalle cikin matakin.

Sabili da haka, lokacin cin abinci, yana da mahimmanci a la'akari ba kawai abun cikin kalori samfura, amma kuma nuna alama kamar glycemic index. Zaɓin abinci tare da ƙananan ƙididdiga, zaku samar da jiki tare da ƙwayar carbohydrates mai rikitarwa, godiya ga abin da ba za ku ji mummunan harin yunwa ba yayin rana kuma yana iya sarrafa matakin glucose a cikin jini.

Yaya glycemic index na abinci ke shafar jikin?

Tsarin shan carbohydrates mai sauri da tasirin su akan jikin ku shine kamar haka:

• Matakan suga na jini ya tashi, har suka kai ga girmansu bayan mintuna 30.
• Aƙirji a hankali zai fara ɓoye insulin horon.
• Matsayin glucose tare da wannan sannu a hankali yana raguwa har sai mai nunawa ya isa gram 1 a kowace lita.
• A yayin sakin insulin, farji ya yanke shawarar inda yakamata a aika glucose - dan daidaita karfin metabolism ko kuma ajiyar mai. Inda daidai glucose ɗin da aka saki ya tafi duka ya dogara da lafiyar pancreas da kuma asalin asalin carbohydrates (carbohydrates mai sauri ko hadaddun).

Waɗanne ƙungiyoyi ne samfuran suka rarraba ta hanyar ma'aunin glycemic index?

Duk abincin da ke dauke da carbohydrate ya kasu kashi uku.

1. Garancin abinci na GI (ƙasa da 40). Irin waɗannan samfurori za a iya cinye su ba tare da izini ba, ya kamata su zama tushen abincin da kuke ci yau da kullun. Waɗannan, alal misali, sun haɗa da alkama gaba ɗaya, sha'ir, hatsin rai, lemo, busassun apricots, zucchini, kabeji, ganye, tumatir, kayan marmari da madara mai tsami, cakulan duhu da sauransu.
2. Abincin GI na matsakaici (40 zuwa 60) za a iya cinyewa a cikin adadi kaɗan. Wannan ya hada da hatsi, shinkafa, buckwheat, masara, dankali, beets, inabi, ayaba, rani da sauransu.
3. Babban abinci na GI (sama da 60) ya kamata ku iyakance abincinku idan kuna ƙoƙarin rasa nauyi: farin burodi, kukis, granola, raisins, kabewa, turnips, cakulan madara, ruwan lemo, sukari, zuma, giya, waina, kayan lemo da ƙari.

Abin da Manuniya glycemic index kayayyakin?

• Daga digiri sarrafa masana'antu: yayin da ake sarrafa samfurin da karfi, mafi girman mahimmancin bayanan shi. Don haka, shinkafa launin ruwan kasa tana da GI na 50 da shinkafa mai launin ruwan kasa tana da 70.
• Daga mai yawa zaren a cikin samfurin: yana ba da gudummawa ga jini, har ma yana da kaddarorin da yawa masu amfani.
• Daga yaya zazzabi samfurin da aka sarrafa: GI na popcorn ya fi na masara da aka dafa.
• Daga ingancin da aka yi amfani da shi sukari : fructose da lactose suna da GI mai yawa fiye da glucose.

Alkalumman Glycemic: Litattafai da Tunani

Around farko glycemic index da yawa bayanai sun bayyana cewa ya ba da gudummawa ga misconan fahimta.

Lambar labari na 1. Yana da Dole a ware abinci tare da babban glycemic index daga abincin. Idan samfurin yana da babban GI, kuna buƙatar kuma kula da nauyin glycemic - adadin carbohydrates a cikin ɗayan naúrar. Misali, kifin lafiya mai daɗin ci yana da babban GI, amma rarar GN mara ƙanƙanta.

Tarihi mai lamba 2. Alamar glycemic na samfurin ba ta canzawa. Wannan ba haka bane, saboda GI na iya bambanta dangane da hanyar shiryawa da kulawar zafi. Yi ƙoƙarin zaɓar yawancin abincin da ba a taɓa amfani da shi ba a cikin zafin jiki - yakamata suma su zama abinci mai ɗanye.

Lambar labari na 3. Fiber ba ya shafar karatun GI. Fiber - fiber na abin da ake ci - yana sa samfurin ya kasance mai lafiya da abinci mai gina jiki. Idan kuna cin zare da fiber, ku fi yawa na GI.

Tarihi mai lamba 4. Don rage GI, dole ne a haɗu da carbohydrates tare da sunadarai ko mai. Wannan magana ce mai kawo rigima kuma ba ta da gaskiya ba.

Labarin Glycemic da wasanni.

Idan kun himmatu sosai wasanni Idan kuna ziyartar dakin motsa jiki a kai a kai, ɗakin wanka ko iska, to zai yi muku amfani sanin ko waɗanne abinci ne masu girma glycemic index. Gaskiyar ita ce cewa don cimma sakamako mai kyau, mai motsa jiki dole ne ya rarraba abincin carbohydrate daidai kafin da kuma bayan horo.

• Kafin motsa jiki, ya fi kyau ku ci abinci tare da ƙananan GI.
• Babban abinci na GI daidai lokacin motsa jiki zai taimaka maka da sauri sake dawowa da ƙarfi da kuma sake cika ƙarfin ajiyar ku.
• Bugu da kari, samfuran da suke da babban GI zasu taimaka maka rufe tasirin motsa jiki na bayan gidan motsa jiki, ta yadda hakan zai kara tasirin sa da kuma sake amfani da kuzarin da aka kashe a cikin aji.
• Baya ga GI, bayan horarwa, adadin carbohydrates yana da mahimmanci - ya kamata a lissafta shi daga adadin 1 gram na kilogram 0.5 na nauyin ku.

Kula da ingantaccen nauyi a rayuwa gabaɗaya shine bukatun kowane mutum. Akwai bayanai da yawa kan yadda ake rasa nauyi ta hanyar abinci ko motsa jiki.

Amma yawancin mutane waɗanda suke so suyi kama da fuska cikakke irin waɗannan matsalolin: rashin iyawa don ƙuntatawa ƙuntataccen abinci na dogon lokaci, ɓacin rai wanda ya haifar da rashin bitamin sakamakon abinci mai daidaitawa, rashin aiki na jiki daga asarar nauyi mai nauyi kwatsam. Abin da ke shiru-mãsu hikima waɗanda suke ba da shawara ga sabon girke-girke na rasa nauyi.

Don fahimtar gaske abin da ake buƙata don zaɓar abincin da ya dace, kuna buƙatar fahimtar Concepts kamar glycemic da insulin index, menene kuma menene ma'anar ta.

Menene ƙididdigar glycemic index na samfurori (GI), yadda za'ayi bincike da ƙididdige shi

Kowa ya san rabon abinci ta hanyar asali da dabbobi. Hakanan wataƙila kun ji game da mahimmancin samfuran furotin da haɗarin carbohydrates, musamman ga masu ciwon sukari. Amma shin duk abin yana da sauƙi a cikin wannan nau'in?

Don kyakkyawar fahimta game da tasirin abinci mai gina jiki, kawai kuna buƙatar koyon yadda ake tantance ma'anar abinci. Koda ƙididdigar 'ya'yan itacen ya bambanta da girma, ya danganta da nau'ikan su, duk da gaskiyar cewa ana amfani da su a yawancin abubuwan cin abinci. Dangane da sake dubawa, kayan kiwo da nama suna halayya musamman kwalliya, ƙimar abinci mai mahimmanci wanda ya dogara, musamman, akan hanyar shirya su.

Kundin bayanan yana nuna matsayin jiki na yawan abubuwan da ke dauke da carbohydrate da haɓaka sukari da jini, a wasu kalmomin, yawan glucose da ke haɓaka yayin narkewar abinci. Abin da ake nufi a aikace - samfurori masu yawa suna cike da manyan adadin sukari masu sauƙi, bi da bi, suna ba da makamashinsu ga jiki da sauri. Samfura tare da ƙarancin ƙididdiga, akasin haka, a hankali kuma a ko'ina.

Ana iya tantance ma'anar ta hanyar dabara don yin lissafin GI tare da daidaita adadin tsarkakakken carbohydrate:

GI = Yankin farida na nazarin carbohydrate / Yankin sashin alwati mai sukari x 100

Don sauƙi na amfani, ƙididdigar lissafin ya ƙunshi raka'a 100, inda 0 shine rashin carbohydrates, kuma 100 shine glucose mai tsabta. Indexididdigar ƙwayar cuta ta glycemic ba ta da wata alaƙa da abun da ke cikin kalori ko jin cikakken cika, kuma shi ma ba koyaushe bane. Abubuwan da suka shafi girman sa sun haɗa da:

• hanyar sarrafa abinci
• sa da nau'in
• nau'in sarrafawa
• girke-girke.

A matsayin ra'ayi na gama gari, Dokta David Jenkinson, farfesa a kwalejin Kanada a 1981 ya gabatar da glycemic index na abinci. Dalilin lissafinsa shine a tantance abincin da yafi dacewa da mutanen da suke dauke da cutar siga. Shekaru 15 na gwaji ya haifar da ƙirƙirar sabon rarrabuwa bisa ga GI mai ƙididdigewa, wanda a cikin sa ya canza yanayin ƙirar abinci.

Matsakaicin gi

Don kiyaye abinci mai kyau, ya kamata ka kula da kyau sosai matsakaiciyar tebur :

Glycemic da insulin index

Amma magani na zamani, gami da tsarin rage cin abinci, bai tsaya a binciken GI ba. Sakamakon haka, sun sami damar tantance matakin glucose da ke shiga cikin jini, da lokacin da ake buƙatar sakin ta saboda insulin.

Kari akan haka, sun nuna cewa GI da AI dan kadan sun banbanta (mai saurin daidaitawa shine 0.75). Ya juya cewa ba tare da abinci na carbohydrate ko tare da ƙananan abun ciki ba, yayin narkewa, yana iya haifar da amsa insulin. Wannan ya gabatar da sababbin canje-canje ga sananniyar hanyar.

Janet Brand-Millet, farfesa ce daga Ostiraliya ta gabatar da “Insulin Index” (AI), a matsayin ajali, a matsayin halayen kayan abinci dangane da tasirin tasirin insulin cikin jini. Wannan hanyar ta sami damar yin hango ko hasashen adadin allurar insulin, kuma ya kirkiri jerin abubuwan da samfuran ke da mafi girman daukakakken kayan da ke karfafa samar da insulin.

Duk da wannan, nauyin glycemic na samfurori shine babban dalilin samar da ingantaccen abinci. Saboda haka, buƙatar tantance ma'anar kafin a ci gaba da samar da abinci don masu ciwon sukari ba makawa.

Yadda ake amfani da GI don kamuwa da cutar sankara da kuma asarar nauyi

Dangane da ƙididdigar glycemic na samfuran, cikakken tebur ga masu ciwon sukari zai zama mafi mahimmanci taimako don magance matsalolin su. Tun da kundin samfuran samfuran, nauyin glycemic da abun da ke cikin kalori ba su da wata alaƙar kai tsaye, ya isa ya tattara jerin abubuwan da aka halatta kuma an haramta su bisa ga buƙatu da fifiko, rarrabe su a haruffa, don ƙarin haske. Na dabam, zaɓi nama da dama da abinci mai kiba mai ƙoshin mai, sannan kuma kar ku manta da bincika kowace safiya. A kwana a tashi, al'ada ta ci gaba kuma abubuwan dandano za su canza, kuma buƙatar kula da kai sosai za ta shuɗe.

Ofaya daga cikin hanyoyi na zamani na daidaitawar abinci yayin yin la'akari da ƙimar abinci mai mahimmanci shine hanyar Montignac, wanda ya haɗa da dokoki da yawa. A ra'ayinsa, ya zama dole a zabi wadanda ke dauke da kananan bayanai daga samfuran dake dauke da sinadarin carbohydrate. Daga lipid-dauke da - dangane da kaddarorin maɓallin ƙwayoyin jikinsu. Game da sunadarai, asalinsu (shuka ko dabba) yana da mahimmanci a nan.

Tebur Montignac. Cutar sukari glycemic index / don asarar nauyi

Ba za a iya kiran wannan hanyar da panacea ba, amma ta tabbatar amintacce ne azaman madadin yanayin ingantaccen yanayin hangen abubuwan abinci. Kuma ba wai kawai a cikin yaki da kiba ba, har ma a matsayin hanyar abinci don kiyaye lafiya, mahimmanci da tsawon rai.

A cikin duniyar kimiyya, masana sun fara haɓaka irin wannan yanayin a zaman ƙasa kamar na nutriciology - kimiyyar abinci mai gina jiki. An riga an kammala cewa wasu cututtukan kai tsaye sun dogara da menene, yaya da yadda mutum yake ci. An san cewa kowane samfurin yana da adadin kuzari na kansa, amma ba kowa bane ke tunanin cewa ban da wannan, akwai kuma ma'anar glycemic index, wanda shima yana da mahimmancin gaske. Abincin da ke da alaƙar glycemic index na iya shafar sukari na jini, wanda shine muhimmin mahimmanci ga waɗanda ke da ciwon sukari ko ƙoƙarin rasa nauyi.