nri glycemic index, Ọ bụ nri emepụtara iji felata dịka ọkwa shuga dị n'ọbara siri dị. Ndekọ glycemic na ibu glycemic bụ uru atọrọ iji gbochie ọkwa shuga dị n'ọbara ibili n'ime ahụ.
Glucose bụ isi iyi ike nke ahụ. A na-eji ụbụrụ, mọzụlụ na akụkụ ndị ọzọ eme ihe dị ka mmanụ ọkụ. A na-edobe glucose na 100 ma edepụtara nri niile na akara a.
Ebumnuche nke nri a bụ iwetulata ọkwa shuga dị n'ọbara na idobe ahụike obi iji nyere aka njikwa ibu. Ọ na-enyere aka ifelata mgbe ị na-ejigide glycemic index, cholesterol na triglyceride n'ime ọbara.
Ọbara shuga dị elu jikọtara ya na ọnọdụ ahụike dịka ọrịa shuga, ọrịa obi, na oke ibu. Ebumnuche bụ isi nke nri a bụ iji nyere aka gbochie ọrịa shuga site na ịchịkwa agụụ.
Carbohydrates na nri starchy na-ebuli ọkwa shuga dị n'ọbara. N'ụzọ dị iche, akwụkwọ nri, mkpụrụ osisi na mkpụrụ osisi dum na-achịkwa ọkwa shuga dị n'ọbara ma na-eme ka agụụ na-agụ gị ma emechaa.
Mbelata ibu na nri glycemic index Ihe ize ndụ nke ọrịa shuga na ọrịa na-adịghị ala ala na-ebelata.
Ndekọ glycemic (GI), na-ahazi nri nwere carbohydrates na-ebuli ọkwa shuga dị n'ọbara. Carbohydrates dị mma gbarie nke ọma dị na ndepụta glycemic dị ala ma mee ka afọ ju gị ogologo oge. Carbohydrates na-adịghị mma nwere ndepụta glycemic dị elu.
Ndekọ glycemic dị iche iche dabere na nhazi nri. Ọmụmaatụ; Ihe ọṅụṅụ nke mkpụrụ osisi nwere ndepụta glycemic dị elu karịa mkpụrụ osisi. Nri poteto a wụsara nwere ndepụta glycemic dị elu karịa poteto esiri esi.
Iri nri na-ebulikwa ndepụta glycemic. Pasta esiri esi nwere ndepụta glycemic dị elu karịa pasta raw.
Ya mere, ọ dị mkpa ịmara ka ndepụta glycemic nke nri si emetụta ọkwa shuga dị n'ọbara.
Ihe na-emetụta Ndekọ Glycemic nri
Enwere ọtụtụ ihe nwere ike imetụta uru glycemic nke nri ma ọ bụ efere, gụnyere:
Ụdị shuga dị n'ime ya
Enwere echiche na-ezighi ezi na shuga niile nwere ndepụta glycemic dị elu. Ndekọ glycemic nke shuga sitere na 23 maka fructose ruo 105 maka maltose. Ya mere, ndepụta glycemic nri na-adabere n'akụkụ ụfọdụ n'ụdị shuga dị n'ime ya.
Starch bụ carbohydrate nke nwere mkpụrụ ndụ abụọ - amylose na amylopectin. Amylose siri ike mgbari, ebe amylopectin na-agbari ngwa ngwa. Nri nwere amylose dị elu nwere ndepụta glycemic dị ala.
carbohydrate
Usoro nhazi dị ka ichikota na ntụgharị na-akpaghasị mkpụrụ ndụ amylose na amylopectin, na-abawanye ndepụta glycemic. N'ozuzu, nri edoziri nwere ndepụta glycemic dị elu.
Ngwakọta nri
Ịgbakwunye protein ma ọ bụ abụba na nri nwere ike belata mgbaze ma nyere aka belata nzaghachi glycemic na nri.
Usoro nri
Usoro nkwadebe na usoro esi nri na-emetụta ndepụta glycemic. N'ozuzu, ka a na-esi nri nri, ka a na-agbari shuga ya ngwa ngwa ma na-etinye uche ya, si otú ahụ na-abawanye ndepụta glycemic ya.
ntozu oke
Mkpụrụ osisi na-amịbeghị nwere carbohydrates dị mgbagwoju anya na-aghọ shuga ka mkpụrụ osisi ahụ na-eto. Nri nke mkpụrụ osisi na-ebuli ndepụta glycemic ya. Dịka ọmụmaatụ, banana na-etobeghị nwere ndepụta glycemic nke 30, ebe banana chara acha nwere ndepụta glycemic nke 48.
Ndị na-eso nri glycemic index;
- Ọ nwere ike felata ibu n'ụzọ ahụike.
- Site na iri nri ka mma, ọ na-edobe ahụike ya n'ozuzu ya.
- Na-ejigide ụkpụrụ shuga dị n'ọbara dịka akụkụ nke atụmatụ ọgwụgwọ ọrịa shuga.
Mbelata ibu na nri glycemic dị ala
Dị ka e kwuru n'elu, a na-ekewa glycemic index nke nri dịka otu ha si emetụta ọkwa shuga dị n'ọbara. Nri nwere mmetụta dị ukwuu na ọkwa shuga dị n'ọbara. Ya mere, a na-atụba ọkwa carbohydrate nke nri nwere site na 0 ruo 100.
nri glycemic indexEjila nri index glycemic dị elu. A na-agbari nri na ihe ọ drinksụ drinksụ nwere nnukwu glycemic index ngwa ngwa, yabụ na-ebuli shuga ọbara ngwa ngwa.
Mgbe ha risịrị nri, ha na-ada na mberede. Nri index glycemic dị ala na-anọ ogologo oge na tract digestive. Ya mere, ha na-enyere aka ịchịkwa agụụ mgbe ị na-efunahụ ibu. Site n'ịdị na-edozi shuga ọbara insulin iguzogide gbochie nguzobe ha.
Nri na mmega ahụ glycemic
Imega ahụ na nri ga-eme ka ibu ibu dịkwuo ngwa. Mee mgbatị ahụ dị oke oke maka awa 3 n'izu.
Uru nke nri glycemic index
nri glycemic index na-ebelata ohere nke ọrịa ndị siri ike.
Na-agụta calorie
Ọ dịghị mkpa ịgụta calorie ma belata akụkụ mgbe ị na-eri nri. Ekwesịrị iri nri site na ijikwa ụkpụrụ glycemic index nke nri. Ị nwere ike ịmepụta menu bara ụba maka nri.
Afọ ojuju
Nri ndị nwere obere glycemic index dị ka mkpụrụ osisi, akwụkwọ nri na ọka zuru oke na-eme ka afọ ju gị ogologo oge n'ihi nnukwu ọdịnaya fiber ha.
nri glycemic index Ọ na-enyere aka ịkwụsị ibu na ọkara na obere oge.
uru obi
Ụfọdụ ndị nchọpụta nri glycemic indexỌ na-eche na ọgwụ ahụ na-ebelata cholesterol ọjọọ dị n'ọbara ma na-abawanye cholesterol dị mma.
-arịa ọrịa shuga
nri glycemic index Ọ bara ezigbo uru maka ndị chọrọ ịchịkwa ọkwa shuga ha n'ọbara. Nri ndepụta glycemic dị ala na-ebelata ohere nke ọrịa shuga n'ihi na ha na-edobe ọkwa shuga n'ọbara n'otu ọkwa.
Akụkụ ọjọọ nke nri glycemic index
nri glycemic index Ọ naghị eri ezigbo nri. Enweghị nri ndị nwere abụba na shuga nwere ike imebi mbọ ịbelata ibu.
obere glycemic index Idebe usoro nri gị nwere ike isi ike. Ọ gaghị ekwe omume ịchọta ọkwa glycemic index maka nri ọ bụla. Nke a nwere ike gbagwojuru ụfọdụ anya, ebe ọ bụ na enweghị ụkpụrụ glycemic index na nri ekpokọtara.
Ụkpụrụ glycemic index nke nri dị irè mgbe a na-eri nri naanị ya. Mgbe ejiri ya na nri ndị ọzọ, ndepụta glycemic nwere ike ịgbanwe. Ya mere, ịkọwapụta ndepụta glycemic nke ụfọdụ nri adịghị mfe.
Kedu ihe ị ga-eri na nri glycemic index?
nri obere glycemic indexỌ dịghị mkpa ịgụ calorie ma ọ bụ soro macronutrients dị ka protein, abụba na carbohydrates.
nri glycemic indexỌ dị mkpa iji dochie nri index glycemic dị elu nke ị na-eri na ihe ndị ọzọ index glycemic dị ala.
Enwere ọtụtụ nri dị mma na nke na-edozi ahụ ịhọrọ. nri obere glycemic indexMgbe ị na-eme nke a, ịkwesịrị ịmepụta menu gị site na nri ị ga-ahọrọ na ndepụta dị n'okpuru:
dị ka almọnd, cashews, pistachios, walnuts, na macadamia nuts
Abụba na mmanụ
Mmanụ oliv, bọta na ube oyibo
Osisi na ngwa nri
Dị ka galik, basil, dil, nnu na ose
Kedu nri enweghị ike iri na nri glycemic index?
nri obere glycemic indexN'ezie, ọ nweghị ihe amachibidoro. Agbanyeghị, gbalịa iji ihe ndị ọzọ nwere obere GI dochie nri GI dị elu mgbe ọ bụla enwere ike:
nri
achịcha ọcha, bagel
nri ụtụtụ ọka
Oat ozugbo, ọka
Akwụkwọ nri starchy
Fries french, poteto a wụsara ozugbo
Mmiri ara ehi herbal
Mmiri ara ehi osikapa na mmiri ara ehi oat
mkpụrụ
anyụ
Nri nnu nnu
Crackers, achịcha osikapa, pretzels, ibe ọka
Achịcha na ihe ndị ọzọ esi nri
Nri achịcha, scones, muffins, kuki, waffles
Nleta nri nri glycemic index
nri glycemic index Ịkwesịrị ịhọrọ nri nwere obere glycemic index mgbe ị na-emepụta menu Ọ bụrụ na ị ga-eji nri GI dị elu, rie ya na nri GI dị ala iji dozie ya.
Enyere menu ka ihe atụ iji nye echiche. Ị nwere ike dochie nri ndị dị na menu na nri nhata site na ịṅa ntị na uru glycemic index.
Ndepụta nri glycemic index
nri ụtụtụ
Mpekere 1 nke achịcha ọka dum
2 tablespoons nke ahụekere butter
1 iko ihe ọṅụṅụ oroma
Nri nri
1 akụkụ mkpụrụ osisi (pear)
Nri ehihie
2 iberi achịcha rye
4 iberibe steak
Akwukwo nri dika tomato, kabeeji, radishes
Nri nri
1 iberi nke cheese ọcha
8 bisikiiti ọka zuru oke
1 ọkara apụl
Nri abalị
Azụ ọcha esiri esi
2 poteto esi nri
Salad na 1 tablespoon nke lemon
1 nnukwu efere yogọt maka eji megharịa ọnụ
N'ihi ya;
Iji chịkwaa ọkwa shuga dị n'ọbara nri glycemic index ọdabara. Dị ka atụmatụ nri ọ bụla, ọ bara uru ịkpọtụrụ dọkịta tupu ịmalite nri a.
