glycemic index rage cin abinci, Abinci ne da aka kirkira don rage kiba bisa ga matakan sukarin jini. Ma'anar glycemic da nauyin glycemic ƙima ne da aka saita don hana matakan sukari na jini daga tashi a cikin jiki.
Glucose shine babban tushen kuzarin jiki. Kwakwalwa, tsokoki da sauran gabobin suna amfani da shi azaman mai. An saita glucose a 100 kuma duk abinci an lissafta shi zuwa wannan ma'auni.
Manufar wannan abincin shine rage matakan sukari na jini da kiyaye lafiyar zuciya don taimakawa sarrafa nauyi. Yana taimakawa wajen rasa nauyi yayin kiyaye ma'aunin glycemic, cholesterol da matakan triglyceride a cikin jini.
Yawan sukarin jini yana da alaƙa da yanayin lafiya kamar su ciwon sukari, cututtukan zuciya, da kiba. Babban manufar wannan abincin shine don taimakawa hana ciwon sukari ta hanyar magance yunwa.
Carbohydrates da abinci masu sitaci suna haɓaka matakan sukari na jini. Sabanin haka, kayan lambu, 'ya'yan itatuwa da dukan hatsi suna kiyaye matakan sukari na jini yayin da suke sa ku ji yunwa daga baya.
Rage nauyi tare da abincin glycemic index An rage haɗarin ciwon sukari da cututtuka na yau da kullum.
glycemic index (GI), yana rarraba abinci mai ɗauke da carbohydrates masu haɓaka matakan sukari na jini. A hankali narkar da carbohydrates masu kyau suna cikin ƙananan glycemic index kuma suna kiyaye ku na dogon lokaci. Mummunan carbohydrates suna da babban glycemic index.
Indexididdigar glycemic ta bambanta bisa ga sarrafa abinci. Misali; Ruwan 'ya'yan itace yana da ma'aunin glycemic mafi girma fiye da 'ya'yan itace. Mashed dankali yana da mafi girman ma'aunin glycemic fiye da dankalin da aka gasa.
Dafa abinci kuma yana haɓaka ma'aunin glycemic. Dafaffen taliya yana da ƙimar glycemic mafi girma fiye da ɗanyen taliya.
Don haka, yana da mahimmanci a san yadda glycemic index na abinci ke shafar matakan sukari na jini.
Abubuwan Da Suka Shafi Haɗin Glycemic Abinci
Akwai dalilai da yawa waɗanda zasu iya shafar ƙimar glycemic na abinci ko tasa, gami da:
Nau'in sukarin da ya kunsa
Akwai kuskuren cewa duk masu ciwon sukari suna da babban ma'aunin glycemic. Ma'anar glycemic index na sukari ya bambanta daga 23 don fructose zuwa 105 don maltose. Don haka, ma'aunin glycemic na abinci ya dogara da wani sashi akan nau'in sukarin da ke cikinsa.
Sitaci shine carbohydrate wanda ya ƙunshi kwayoyin halitta guda biyu - amylose da amylopectin. Amylose yana da wuyar narkewa, yayin da amylopectin ke narkewa cikin sauƙi. Abincin da ke da babban abun ciki amylose yana da ƙananan glycemic index.
carbohydrate
Hanyoyin sarrafawa irin su niƙa da mirgina suna lalata ƙwayoyin amylose da amylopectin, suna haɓaka ma'aunin glycemic. Gabaɗaya, abincin da aka sarrafa yana da ƙimar glycemic mafi girma.
Abubuwan gina jiki
Ƙara furotin ko mai zuwa abinci na iya rage jinkirin narkewa kuma yana taimakawa rage amsawar glycemic a cikin abincin.
Hanyar dafa abinci
Shirye-shiryen da dabarun dafa abinci suna shafar ma'aunin glycemic. Gabaɗaya, tsawon lokacin da ake dafa abinci, da sauri ana narkar da sukarinsa da sha, wanda hakan zai ƙara ma'aunin glycemic.
Balaga
'Ya'yan itacen da ba su da tushe sun ƙunshi hadaddun carbohydrates waɗanda ke juyewa zuwa sukari yayin da 'ya'yan itacen ke girma. Cikar 'ya'yan itacen yana haɓaka ma'aunin glycemic. Misali, ayaba mara girma tana da ma'aunin glycemic index na 30, yayin da ayaba cikakke tana da ma'aunin glycemic 48.
Wadanda ke bin abincin glycemic index;
- Zai iya rasa nauyi ta hanyar lafiya.
- Ta hanyar cin abinci mafi kyau, yana kula da lafiyarsa gaba ɗaya.
- Yana kula da ƙimar sukarin jini a matsayin wani ɓangare na tsarin kula da ciwon sukari.
Rage nauyi tare da Rawanin Abincin Glycemic Index
Kamar yadda aka ambata a sama, ana rarraba ma'aunin glycemic na abinci gwargwadon yadda suke shafar matakan sukari na jini. Abinci yana da tasiri mai mahimmanci akan matakan sukari na jini. Sabili da haka, matakan carbohydrate waɗanda abinci ke da su ana auna su daga 0 zuwa 100.
glycemic index rage cin abinciKada ku ci abinci mai yawan glycemic index. Abinci da abubuwan sha tare da babban ma'aunin glycemic suna narkewa da sauri, don haka suna haɓaka sukarin jini da sauri.
Bayan sun sha, suna sauke farat ɗaya. Abincin ƙananan glycemic index yana daɗe a cikin tsarin narkewa. Don haka, suna taimakawa sarrafa ci yayin rasa nauyi. Ta hanyar daidaita sukarin jini insulin juriya hana samuwar su.
Glycemic Index Diet da Motsa jiki
Yin motsa jiki tare da abinci zai hanzarta asarar nauyi. Yi matsakaicin motsa jiki na tsawon sa'o'i 3 a mako.
Fa'idodin Abincin Glycemic Index
glycemic index rage cin abinci yana rage haɗarin cututtuka masu tsanani.
Ƙididdigar adadin kuzari
Babu buƙatar ƙidaya adadin kuzari kuma rage rabo yayin cin abinci. Ya kamata ku ci ta hanyar sarrafa ƙimar glycemic index na abinci. Kuna iya ƙirƙirar menu mai wadata don abinci.
Gamsuwa
Abincin da ke da ƙarancin glycemic index kamar 'ya'yan itatuwa, kayan lambu da hatsi gabaɗaya suna kiyaye ku na dogon lokaci saboda babban abun ciki na fiber.
glycemic index rage cin abinci Yana taimakawa rage nauyi a cikin matsakaici da gajeren lokaci.
amfanin zuciya da jijiyoyin jini
Wasu masu bincike glycemic index rage cin abinciYana tunanin cewa maganin yana rage mummunan cholesterol a cikin jini kuma yana kara yawan cholesterol mai kyau.
ciwon sukari
glycemic index rage cin abinci Yana da matukar amfani ga mutanen da ke son sarrafa matakan sukari na jini. Abincin ƙananan glycemic index yana rage haɗarin ciwon sukari saboda suna kiyaye matakan sukari na jini a matakin guda.
Daban Daban Abincin Glycemic Index
glycemic index rage cin abinci Ba shi da gina jiki sosai. Rashin abinci mai kitse da sukari na iya kawo cikas ga kokarin rage kiba.
low glycemic index Kula da abincin ku na iya zama da wahala. Ba zai yiwu a sami ma'aunin glycemic na kowane abinci ba. Wannan na iya zama da rikitarwa ga wasu, saboda babu ƙimar glycemic index akan kayan abinci.
Ma'aunin glycemic index na abinci yana aiki lokacin da aka cinye abincin shi kaɗai. Lokacin cinyewa tare da sauran abinci, ƙididdigar glycemic na iya canzawa. Don haka, ƙididdige ƙididdigar glycemic na wasu abinci ba abu ne mai sauƙi ba.
Abin da za ku ci akan Abincin Glycemic Index?
low glycemic index rage cin abinciBabu buƙatar ƙididdige adadin kuzari ko waƙa da macronutrients kamar furotin, mai, da carbohydrates.
glycemic index rage cin abinciYa zama dole don maye gurbin babban abincin glycemic index da kuke ci tare da madadin ƙarancin glycemic index.
Akwai abinci masu lafiya da yawa da za a zaɓa daga ciki. low glycemic index rage cin abinciYayin yin wannan, ya kamata ku ƙirƙiri menu naku daga abincin da za ku zaɓa daga jerin da ke ƙasa:
burodi
Dukan hatsi, multigrain, gurasar hatsin rai
karin kumallo hatsi
Oat da bran flakes
'ya'yan
Apple, strawberry, apricot, peach, plum, pear, kiwi, tumatir da sauransu
kayan lambu
Karas, broccoli, farin kabeji, seleri, zucchini da sauransu
Kayan lambu masu tauri
Dankali mai dadi, masara, dafaffen dankalin, dankalin hunturu
Abincin da ke gaba ya ƙunshi ƙananan ko babu carbohydrates don haka ba su da ƙimar glycemic index. Wadannan abinci low glycemic index rage cin abinciiya doke shi.
irin su almonds, cashews, pistachios, walnuts, da macadamia goro
Fats da mai
Man zaitun, man shanu da avocado
Ganye da kayan yaji
Kamar tafarnuwa, Basil, Dill, gishiri da barkono
Wadanne abinci ne ba za a iya ci akan abincin glycemic index ba?
low glycemic index rage cin abinciBabu shakka babu abin da aka haramta. Koyaya, gwada maye gurbin abinci mai GI mai girma tare da madadin ƙarancin GI a duk lokacin da zai yiwu:
glycemic index rage cin abinci Ya kamata ku zaɓi abinci tare da ƙarancin glycemic index lokacin ƙirƙirar menu tare da Idan za ku yi amfani da abinci mai GI mai girma, ku ci su tare da ƙarancin GI don daidaita shi.
An ba da menu a matsayin misali don ba da ra'ayi. Kuna iya maye gurbin abincin da ke cikin menu tare da daidaitattun abinci ta hanyar kula da ƙimar glycemic index.
Jerin Abincin Abincin Glycemic
karin kumallo
1 yanka na dukan gurasar hatsi
2 cokali na man gyada
1 gilashin ruwan 'ya'yan itace orange
Abun ciye-ciye
1 yanki 'ya'yan itace (pear)
Abincin rana
2 yanki na gurasar hatsin rai
4 yanka na nama
Kayan lambu irin su tumatir, kabeji, radishes
Abun ciye-ciye
1 yanki na farin cuku
Biscuits na hatsi guda 8
1 matsakaici apples
Abincin dare
Gasa farin kifi
2 gasa dankali
Salatin tare da cokali 1 na lemun tsami
1 kwano na yogurt don kayan zaki
A sakamakon haka;
Don sarrafa matakin sukari na jini glycemic index rage cin abinci m. Kamar kowane tsarin abinci, yana da amfani don tuntuɓar likita kafin fara wannan abincin.
