Jadawalin ma'aunin glycemic jagora ne kan yadda saurin abinci daban-daban ke haɓaka sukarin jini. Kowane abu ana ƙididdige shi akan sikelin inda ake ɗaukar glucose mai tsabta 100. Abincin da ke da ƙarancin ƙimar glycemic yana ƙara yawan sukarin jini a hankali, yayin da abinci tare da babban ma'aunin glycemic yana haifar da haɓaka da sauri. Teburin ma'aunin glycemic yana da amfani musamman ga masu ciwon sukari da waɗanda ke son yin cikakken zaɓi game da cin abinci mai kyau. An kasu kashi uku: low GI (55 da kasa), matsakaici GI (56-69) da babban GI (70 da sama).
Ma'anar glycemic index yana tasowa koyaushe idan yazo da abinci mai lafiya. HMasu ba da ko da ɗan tunani don rasa nauyi.gwargwadon adadin adadin kuzari a cikin su, glycemic indexYa san hakan ma yana da muhimmanci. Wannan ra'ayi, wanda aka fara samar da shi ga masu ciwon sukari, tsawon lokaci ya juya zuwa mahimman bayanai waɗanda masu son rage nauyi ya kamata su sani. Don haka menene ma'anar glycemic?
Menene Ma'anar Glycemic?
Ma'anar glycemic GI shine sunan da aka ba tsarin da ke auna tasirin carbohydrates akan matakan glucose na jini. Lokacin da sukarin jini ya tashi ba zato ba tsammani, pancreas ya fara ɓoye adadi mai yawa na insulin don rage sukarin jini. Insulin yana saurin rage sukarin jini. Ka fara jin kasala. Kuna buƙatar cin wani abu don sake samun kuzari.
Wadannan spikes da digo a cikin jini sugar suna da babban tasiri a kan motsin zuciyarmu da makamashi matakan. Don zama lafiya kuma cike da kuzari ko don kula da nauyi, kuna buƙatar sanin yadda ake daidaita sukarin jini.
Za mu iya fada daga ma'aunin glycemic ko nau'in carbohydrate a cikin abinci yana fitowa a hankali ko da sauri. glycemic index, Ƙarfin abinci ne don haɓaka sukarin jini bayan an shigar da shi cikin jiki. Abinci tare da babban glycemic index yana haɓaka sukari na jini da sauri, glycemic low index abinci yana ɗagawa ko daidaitawa a hankali.
Shin kun taɓa mamakin dalilin da yasa kuke jin yunwa da sauri kuma kuna jin ƙazanta lokacin da kuke cin abinci masu sukari? Ga dalilin glycemic index... Abinci tare da babban glycemic index Ana narkar da shi da sauri, yana sa ku saurin jin yunwa kuma kuna ci yayin da kuke ci. Sabanin haka, ƙananan suna kiyaye ku na tsawon lokaci. Waɗannan suna kiyaye sukarin jini cikin daidaituwa, suna ba da kulawar nauyi har ma suna hana ajiyar mai.
glycemic index An fara gabatar da shi ne a shekarar 1981 daga Farfesan Ilimin Abinci a Jami’ar Toronto da ke Kanada. Dr. Kungiyar masu bincike karkashin jagorancin David Jenkins ne suka kirkiro ta. Sakamakon binciken da aka gudanar da farko don tantance mafi kyawun abinci ga masu ciwon sukari. lissafin glycemic index An ga kowa zai iya amfana da rabe-raben. Ta wannan hanyar, ciwon sukaricututtuka na zuciya da jijiyoyin jiniAn ƙaddara cewa za a iya rage asarar nauyi kuma ana iya samun nasarar sarrafa nauyi.
Tushen wannan rarrabuwa shine tasirin glucose mai tsafta akan sukarin jini. Glucose shine nau'in sukari wanda ke haɓaka sukarin jini cikin sauri. Don haka glucose glycemic index 100 ne. Sauran abinci kuma suna karɓar ƙima daga 0 zuwa 100 daidai da haka.
abinci glycemic index darajar Mafi girma shine, saurin sukarin jinin ku zai tashi bayan cin abinci. A Abubuwan da ke shafar ƙimar glycemic index na abinci za a iya jera su kamar haka;
Abubuwan da ke Tasirin Glycemic Index
Hanyar dafa abinci: Dafa abinci yana sauƙaƙa narkewa glycemic index art.
Sigar abinci ta zahiri: Abincin da aka rufe da fibrous Layer, irin su hatsi da legumes - Layer yana haifar da shinge ga narkewa - ana narkewa a hankali, don haka rage ma'aunin glycemic.
Nau'in sitaci ya ƙunshi: Amylase da amylopectin sune nau'ikan sitaci a cikin abinci. Misali; Abincin da ke ɗauke da amylase, kamar legumes, suna da ƙarancin ƙimar glycemic. Abincin da ke da matakan amylopectin masu yawa, kamar garin alkama, suna da babban ma'auni.
Fiber: Nau'in fiber mai narkewar ruwa yana rage ƙimar glycemic na abinci. Kamar apples da hatsi…
Adadi da nau'in sukarin da ke cikinsa:Abincin da ke ɗauke da sukari na halitta yana da ƙarancin glycemic index. Duk da haka, yana da wuya a sami irin wannan abincin kwanakin nan.
A yawancin samfuran da ake sayar da su azaman sukari na halitta, ana amfani da sukari na halitta da mai ladabi tare. Misali; zuma na halitta glycemic darajar shine 58. Amma mafi yawan zuma a kasuwa glycemic index zai fi girma sosai.
low glycemic index Kada ku ci duk abincin. Ƙananan na iya samun ƙarin mai. Misali; dankalin turawa glycemic darajar Ya yi ƙasa da dafaffen dankali, amma abun ciki mai kitse yana da yawa. Idan kana so ka rasa nauyi, ya kamata ka kula da waɗannan.
Yaya ake ƙididdige Ma'anar Glycemic?
Yi lissafin ma'aunin glycemicƘimar da aka yi amfani da ita sune kamar haka:
0-55 Low glycemic index abinci
56-69 Medium glycemic index abinci
70-100 Babban glycemic index abinci
Idan kuna son rasa nauyi glycemic index Kuna buƙatar cin abinci 50 ko ƙasa da haka. glycemic index Ya kamata ku guje wa abincin da ya wuce 70. Kuna iya cin abinci tsakanin 50 zuwa 70 ta hanyar haɗa su tare.
Menene Load Glycemic?
Lokacin da kuke cin abinci mai ɗauke da carbohydrates, matakin sukarin jinin ku yana tashi kuma ya faɗi cikin sauri. Nawa ya tashi da tsawon lokacin da yake dawwama ya dogara da ingancin carbohydrates da yawa.
Load Glycemic (GL)ya haɗu duka da yawa da ingancin carbohydrates. Hakanan ita ce hanya mafi kyau don kwatanta ƙimar glucose na jini na nau'ikan iri da adadin abinci.
abinci ko abinci na musamman glycemic load Ana amfani da dabara mai zuwa don ƙididdige ƙimar:
Load Glycemic = glycemic index x Carbohydrate (g) abun ciki, ÷ 100 a kowace hidima.
Misali, a glycemic darajar apple 38 kuma ya ƙunshi gram 13 na carbohydrates.
glycemic load = 38 x 13/100 = 5
Dankali glycemic index 85 kuma ya ƙunshi gram 14 na carbohydrates.
glycemic load = 85 x14 / 100 = 12
Saboda haka, dankalin turawa glycemic sakamakoZa mu iya ƙididdige cewa tasirin glycemic na apple zai ninka sau biyu. glycemic indexHakazalika, glycemic loadza a iya rarraba shi da ƙananan, matsakaici ko babba:
Low glycemic load: 10 ko kasa da haka
matsakaicin nauyin glycemic: 11 - 19
High glycemic load: 20 ko fiye
Kullum don lafiyar gaba ɗaya glycemic loadYa kamata ku yi nufin kiyaye ü ƙasa da 100. glycemic load lissafi ne dan kadan kuma yana ba da ƙarin cikakken sakamako game da tasirin abinci akan sukarin jini. Koyaya, gabaɗaya, tasirin abinci akan sukarin jini glycemic loadmaimakon glycemic index ana la'akari da dabi'u.
Fa'idodin Abincin Ƙarƙashin Glycemic
Abincin da ke da ƙarancin glycemic indexBaya ga samar da sarrafa sukari a cikin jini, cin abinci mai kyau yana da sauran fa'idodin kiwon lafiya.
Ba sa saurin jin yunwa.
Ba sa haifar da hawan jini kwatsam, suna kiyaye shi akai-akai.
Suna rage fitar insulin. Insulin ba wai kawai ke daidaita sukarin jini ba, har ma yana ƙayyade lokacin da kuma yadda ake adana kitsen jiki. Don haka, ana ƙone kitse cikin sauƙi kuma adana su yana ƙara wahala.
godiya sosai, ya taimaka sosai…