Glycemic index na gurasa

Daga ma'aunin glycemic (GI) na samfurin ya dogara da sauri yadda sukari a cikin jini ya tashi bayan an ci abinci. GI low ne (0-39), matsakaici (40-69) kuma babba (sama da 70). A cikin ciwon sukari na mellitus, ana bada shawara don amfani da jita-jita tare da ƙananan GI, matsakaici saboda ba sa tsokano kwatsam a cikin glucose.

Masu ciwon sukari dole ne su sani! Man sugar kamar yadda yake a yau da kullun kowa ya isa ya ɗauki kwalliya biyu kowace rana kafin abinci ... detailsarin bayani >>

Indexididdigar glycemic na burodi ya dogara da nau'in gari, hanyar shirya da kasancewar ƙarin abubuwa a cikin abun da ke ciki. Koyaya, duk abin da wannan mai nuna zai iya zama, yana da mahimmanci a fahimci cewa burodi ba ya cikin abubuwan da ake buƙata don ciwon sukari, lokacin cinye shi, dole ne mutum ya lura da ma'aunin.

Mecece abincin burodi?

Tare da ma'anar glycemic index, ana amfani da alamar "gurasar abinci" (XE) sau da yawa don tara menus da lissafin abubuwan carbohydrate. A al'ada, a karkashin 1 XE ana nufin 10 g na carbohydrates masu tsabta (ko 13 g na carbohydrates tare da rashin tashe). Gurasar abinci guda ɗaya daga farin gari mai nauyin 20 g ko guntun burodi mai nauyin 25 yana daidai da 1 XE.

Akwai tebur tare da bayani game da adadin XE a cikin wani adadin samfuran daban-daban. Sanin wannan alamar, mai ciwon sukari na iya yin daidai rage cin abinci na kwanaki da yawa kuma, godiya ga abincin, ci gaba da sarrafa sukari na jini. Abin ban sha'awa ne cewa wasu kayan lambu suna da karancin carbohydrates a cikin kayan su XE ana la'akari da XE ɗinsu kawai idan yawan abincin da aka ci ya wuce 200 g. Waɗannan sun haɗa da karas, seleri, beets da albasarta.

Fararen gari na gari

Wannan samfurin ya ƙunshi carbohydrates masu sauƙi, waɗanda aka narke cikin sauri. Jin cikakken ciki saboda wannan bai daɗe. Ba da daɗewa ba, mutumin ya sake son cin abinci. Ganin cewa ciwon sukari na buƙatar takamaiman hani na abinci, yana da kyau ba da fifiko ga abincin da ke cikin fiber da ƙananan ƙwayoyin carbohydrates a hankali.

Rye abinci

GI na hatsin rai a kan matsakaici - 50-58. Samfurin yana da matsakaiciyar nauyin carbohydrate, don haka ba a hana amfani da shi ba, amma kuna buƙatar yin wannan ta hanyar da aka siyar. Tare da darajar abinci mai mahimmanci, adadin kuzari ya kasance matsakaici - 175 kcal / 100g. Tare da amfani da matsakaici, ba ya tayar da nauyi kuma yana ba da jin daɗin jin daɗi. Bugu da kari, gurasar hatsin rai tana da kyau ga masu ciwon sukari.

• samfurin yana ƙunshe da adadin fiber, wanda ke daidaita aikin motsin hanji kuma ya tsayar da sanduna,
• sunadarai masu guba sune amino acid, sunadarai da bitamin da suke bukata don cikakken aiki na jikin mutum,
• Saboda babban abun ciki na baƙin ƙarfe da magnesium, wannan samfurin yana haɓaka haemoglobin a cikin jini kuma yana farfado da tsarin juyayi.

Mafi duhu a cikin burodi a launi, ƙarin hatsin hatsin rai yana ciki, wanda ke nufin cewa GI ɗin nata yana da ƙasa, amma ruwan acid ɗin shi yafi. Ba za ku iya haɗa shi da nama ba, tunda irin wannan haɗuwa yana gurɓata tsarin narkewar abinci. Zai fi kyau a ci gurasa tare da salatin kayan lambu da kayan miya.

Ofaya daga cikin nau'ikan kayayyakin hatsin rai shine gurasar Borodino. GI dinsa yana da shekaru 45, yana da wadatar a cikin bitamin B, macro- da microelements. Saboda babban abun ciki na fiber na abin da ake ci, cin abinci yana taimakawa rage jini cholesterol. Sabili da haka, daga duka samfuran burodi, likitoci sau da yawa suna ba da shawarar ciki har da wannan samfurin a cikin menu na mai haƙuri da ciwon sukari. Wani yanki na burodin Borodino mai nauyin 25 g yayi dace da 1 XE.

Gurasar burodin

Lyididdigar glycemic na kayan abinci burodi shine 45. Wannan alama ce mara ƙanƙantar da hankali, saboda haka ana iya samun wannan samfurin akan teburin mai ciwon sukari. Don shirye-shiryensa ana amfani da garin hatsin rai, da kuma hatsi duka. Sakamakon kasancewar ƙwayar sinadarai masu lalacewa a cikin abun da ke ciki, irin wannan gurasar ana narkewa na dogon lokaci kuma baya haifar da sauƙaƙan haɓakawa a cikin glucose a cikin jinin mai haƙuri.

M Properties na burodin burodi:

• cike jiki da bitamin B,
• aikin bowel na al'ada
• yana kara kariya saboda antioxidants a tsarin sa,
• yana bada dadewa ji na cikakke ba tare da jin nauyi da farin ciki ba,
• lowers jini cholesterol.

Gurasar alkama daga alkama tare da buɗaɗan kuma ana samarwa. Yana yiwuwa a yi amfani da irin wannan samfurin don masu ciwon sukari, in dai ba a yi amfani da girkin gari ba mafi girma, amma maki 1 ko 2. Kamar kowane irin nau'in burodin burodin, ya kamata a ci abincin burodi a cikin iyakantaccen iyaka, ba wuce adadin yau da likitan ya ba da shawarar ba.

Gurasar abinci

GI na burodin hatsi duka ba tare da ƙara gari ba raka'a 40-45. Ya ƙunshi bran da ƙwayar ƙwayar cuta wadda ta cika jikin ta da fiber, bitamin da ma'adanai. Hakanan akwai bambancin gurasar hatsi a cikin abin da gari ke ciki - don masu ciwon sukari bai kamata a cinye su ba.

Yawan zafin jiki na burodin burodi daga hatsi duka da wuya ya wuce 99 ° C, saboda haka wani ɓangare na microflora na hatsi ya rage cikin samfurin da aka gama. A gefe guda, wannan fasaha tana baka damar adana matsakaicin adadin abubuwa masu mahimmanci, amma ga masu ciwon sukari tare da "ciki mai rauni" wannan na iya haifar da haɓakar narkewa. Mutanen da ke da cututtukan cututtukan ƙwayar cuta na gabobin gastrointestinal fili ya kamata su fi son samfuran burodin da za su sha magani mai ƙoshin lafiya.

Gurasar masu ciwon sukari

GI GI ya dogara da gari daga abin da aka shirya su. Wannan shine mafi girma ga gurasar alkama. Zai iya kaiwa raka'a 75, don haka wannan nau'in samfurin ya fi kyau kada ayi amfani dashi don ciwon sukari. Amma ga burodin-hatsi da hatsin rai, GI ya ragu sosai - raka'a 45 kawai. Da aka ba su nauyin, nauyin yanki 2 na wannan samfurin yana ɗauke da 1 XE.

Gurasar burodin abinci don masu ciwon sukari ana yin su ne daga gari mai yalwaci, saboda haka suna da wadatar fiber, bitamin, amino acid da sauran ƙwayoyin amfani da lafiyar halitta. Suna da furotin da yawa da kuma karancin carbohydrates, don haka amfanin su a cikin abincin yana taimakawa wajen samun ƙaruwar sukarin jini. Hatsi yisti ba su da yawa a cikin burodin burodi, saboda haka zasu iya zama zaɓi mai kyau ga mutanen da ke da haɓakar iskar gas.

Lissafin Glycemic Index

Gurasar alkama gaba daya

Lokacin ƙirƙirar abinci, ba wai kawai ana amfani da ƙimar abinci mai mahimmanci ba, har ma da ma'anar glycemic index (GI). Wannan shine tasirin samfurin musamman akan sukarin jini. GI ya dogara da glucose, wanda aka sanya shi mai nuna alama na 100. Duk sauran samfuran da ke cikin glycemic index ana ƙididdige su dangane da wannan alamar. Kuna buƙatar duba yadda adadin sukari ya tashi bayan cinye 100 na samfurin, kuma kwatanta shi da matakin glucose. Idan wannan mai nuna alama shine 50% na glucose, to, an sanya samfurin samfurin 50 da sauransu. Misali, glycemic index na hatsin rai burodi ne 50, amma GI na Burodi ya rigaya ya zama 136.

Abubuwan carbohydrates mai sauri da jinkirin

Carbohydrates ya kasu kashi biyu “mai sauri” da “jinkirin”. Ana samun tsoffin a cikin abinci tare da babban GI sama da 60. An canza su zuwa makamashi da sauri a cikin jiki, kuma idan ba shi da lokacin cinyewa, ana ajiye ɓangarensa a cikin ajiyar kaya, mafi yawan lokuta a cikin nau'in mai mai ƙananan fata. Nau'i na biyu na carbohydrate yana daga samfuran da ke da ƙananan GI har zuwa 40. Ana canza su a hankali cikin jiki zuwa makamashi, a ko'ina suna rarraba shi.

Lokacin da carbohydrates mai sauri suka shiga cikin jiki, matakin sukari ya tashi sosai. Amma jinkirin carbohydrates sauƙaƙe yana samar da jiki tare da makamashi, don haka ana kiyaye matakin sukari a wani matakin.

Abubuwan da suke motsa jiki a hankali suna buƙatar jiki a rayuwar yau da kullun, lokacin da baya buƙatar makamashi mai yawa. Abubuwan da ke da babban GI suna buƙata ta mutane yayin lokutan ƙara yawan damuwa, alal misali, lokacin yin wasa da motsa jiki.

Glycemic index na abinci iri-iri

Kayan Abinci

Tun zamanin da, burodi ya kasance wani muhimmin sashi na abincin ɗan adam. A lokuta daban-daban an tattauna halayensa masu mahimmanci, wasu lokuta ana jayayya dasu, kuma a wasu lokuta sun tabbatar da babban darajar. Duk da komai, yana da wahala mutum yayi ƙin irin wannan samfurin mai daɗin saninsa. Yawancin mutane, har ma da kulawa da adadi, ba koyaushe suna yarda su ci kayayyakin abinci ba. Wadansu mutane kan sayi injina buhunan gida don yin burodin burodi gwargwadon girke-girken lafiya nasu ba tare da ƙarin ƙari ba. Amma har yanzu, masana sun yi gargaɗi da taka tsantsan game da kayayyakin burodi.

Kowane nau'in samfurin gari yana da takamaiman GI da adadin kuzari.

• Gurasar Borodinsky - 45,
• dukan hatsi - 40,
• tare da abun ciki na bran - 50.

Wadannan nau'ikan burodin za a iya cinye su ta hanyar mutanen da ke da ciwon sukari kuma suna yin kiba. Amma fararen burodi, soyayyen kayan yaji yana da kyau a yi amfani da shi a taƙaitaccen adadi ko a dena su kwata-kwata, tunda suna da GI na 90-100. Lokacin sayen burodi kana buƙatar zaɓar ɗaya tare da ƙarancin ƙari.

Lokacin da ake tattara abinci don mutane akan abinci saboda dalilai daban-daban, yakamata a yi la’akari da fannoni da yawa. Wannan mafi kyau an yi shi ne ta hanyar masana abinci, amma akwai yanayi idan kuna yanke shawara kan samfuri da kanku. A lokacin ne kuna buƙatar sani game da glycemic index.