Ihe ngosi glycemic index bụ ntuziaka maka ngwa ngwa nri dị iche iche na-ebuli shuga ọbara. A na-atụle ihe oriri ọ bụla n'ọkwa ebe a na-ewere glucose dị ọcha dị ka 100. Nri nwere ọnụ ọgụgụ glycemic dị ala na-abawanye shuga ọbara nwayọ nwayọ, ebe nri nwere nnukwu glycemic index na-ebute ịrị elu ngwa ngwa. Tebụl ndepụta glycemic bara uru karịsịa maka ndị ọrịa mamịrị na ndị chọrọ ime nhọrọ ziri ezi gbasara iri nri dị mma. A na-ekewa ya na isi atọ: GI dị ala (55 na n'okpuru), GI dị ala (56-69) na GI dị elu (70 na n'elu).
Echiche nke glycemic index na-apụta mgbe niile ma a bịa n'ihe banyere nri dị mma. HNdị na-eche ọbụna ntakịrị echiche iji felata,dị ka calorie dị n'ime ha, glycemic indexỌ ma na nke ahụ dịkwa mkpa. Echiche a, nke e mepụtara na mbụ maka ndị na-arịa ọrịa shuga, ka oge na-aga ghọọ ozi dị mkpa nke ndị chọrọ ifelata kwesịrị ịma. Yabụ kedu ihe bụ glycemic index?
Kedu ihe bụ glycemic index?
Ndekọ glycemic GI bụ aha enyere sistemu na-atụ mmetụta nke carbohydrates na ọkwa glucose ọbara. Mgbe shuga ọbara na-ebili na mberede, pancreas na-amalite ozugbo izopụta ọtụtụ insulin iji belata shuga ọbara. Insulin na-ebelata shuga ọbara ngwa ngwa. Ị na-amalite ịdị umengwụ. Ịkwesịrị iri ihe iji nwetaghachi ume.
Ndị a spikes na tụlee na ọbara sugar nwere nnukwu mmetụta na mmetụta uche na ike etoju. Iji nwee ahụ ike ma jupụta n'ike ma ọ bụ iji nọgide na-ebu ibu, ịkwesịrị ịma otu esi edozi shuga ọbara.
Anyị nwere ike ịmata site na nchịkọta glycemic index ma ụdị carbohydrate dị n'ime nri na-ewepụta nwayọ nwayọ ma ọ bụ ngwa ngwa. glycemic index, Ọ bụ ikike nke nri na-ebuli shuga dị n'ọbara mgbe etinyere ya n'ime ahụ. Nri nwere nnukwu glycemic index na-ebuli shuga ọbara ngwa ngwa, glycemic nri index dị ala na-ebuli ma ọ bụ kwụsie ike nwayọ.
Ọ dịtụla mgbe ị nọ na-eche ihe mere agụụ ji na-agụ gị ngwa ngwa ma na-enwe nkụja mgbe ị na-eri nri nwere shuga? Nke a bụ ihe kpatara ya glycemic index... Nri nwere nnukwu glycemic index A na-agbari ya ngwa ngwa, na-eme ka agụụ na-agụ gị ngwa ngwa ma na-eri nri ka ị na-eri nri. N'aka nke ọzọ, ndị dị ala na-eme ka afọ ju gị ogologo oge. Ndị a na-eme ka shuga dị n'ọbara guzosie ike, na-enye njikwa ibu na ọbụna gbochie nchekwa abụba.
glycemic index Nke mbụ webatara ya na 1981 site n'aka Prọfesọ nke Nutrition na Mahadum Toronto dị na Canada. Dr. Ọ bụ otu ndị na-eme nchọpụta nke David Jenkins na-achị mere ya. N'ihi nyocha emere nke ọma iji chọpụta nri kacha mma maka ndị ọrịa mamịrị. ndepụta glycemic index A hụrụ na onye ọ bụla nwere ike irite uru na nhazi ọkwa. N'ụzọ dị otú a, ọrịa shugaọrịa obiE kpebisiri ike na enwere ike ibelata ibu ibu na enwere ike nweta njikwa ibu.
Ihe ndabere maka nhazi ọkwa a bụ mmetụta nke glucose dị ọcha na shuga ọbara. Glucose bụ ụdị shuga na-ebuli shuga ọbara ngwa ngwa. N'ihi ya, glucose glycemic index bụ 100. Nri ndị ọzọ na-enwetakwa uru site na 0 ruo 100 ya mere.
nri uru glycemic index Ka ọ dị elu, ka shuga ọbara gị ga-adị ngwa ngwa mgbe ị risịrị nri. A Ihe ndị na-emetụta uru glycemic index nke nri enwere ike depụta ya dịka ndị a;
Ihe na-emetụta Ndekọ Glycemic
Usoro isi nri: Isi nri na-eme ka ọ dịkwuo mfe mgbari glycemic index ata.
Ụdị nri anụ ahụ: A na-agbari nri nke nwere akwa fibrous, dị ka ọka na mkpo - oyi akwa na-emepụta ihe mgbochi mgbaze - na-agbari nwayọọ nwayọọ, si otú a na-ebelata glycemic index ha.
Ụdị starch o nwere: Amylase na amylopectin bụ ụdị starch na nri. Ọmụmaatụ; Nri nwere amylase, dị ka mkpo, nwere uru glycemic dị ala. Nri nwere nnukwu amylopectin, dị ka ntụ ọka ọka, nwere nnukwu index.
Fiber: Ụdị fiber na-agbaze mmiri na-ebelata uru glycemic nke nri. Dị ka apụl na oat…
Ọnụ ego na ụdị shuga dị n'ime ya:Nri nwere shuga nkịtị nwere ndepụta glycemic dị ala. Otú ọ dị, ọ dị ka ọ dị ntakịrị ihe siri ike ịchọta ụdị nri ụbọchị ndị a.
N'ọtụtụ ngwaahịa a na-ere dị ka shuga nkịtị, a na-eji shuga eke na a nụchara anụcha ọnụ. Ọmụmaatụ; eke mmanụ aṅụ uru glycemic bụ 58. Ma ọtụtụ mmanụ aṅụ na ahịa glycemic index ọ ga-adị elu karịa.
obere glycemic index Ejila nri niile. Ndị dị ala nwere ike ịnwe abụba karịa. Ọmụmaatụ; ibe nduku uru glycemic Ọ dị ala karịa poteto sie, mana abụba dị n'ime ya dị oke elu. Ọ bụrụ na ịchọrọ ịkwụsị ibu, ị kwesịrị ịṅa ntị na ndị a.
Kedu ka esi agbakọ ndepụta glycemic?
Gbakọọ ndepụta glycemicỤkpụrụ ndị e ji mee ihe bụ ndị a:
0-55 Nri nri glycemic dị ala
56-69 nri glycemic dị ala
70-100 nri glycemic dị elu
Ọ bụrụ na ị chọrọ ifelata glycemic index Ikwesiri iri nri iri ise ma ọ bụ obere. glycemic index Ị ga-ezere nri ndị karịrị afọ iri asaa. Ị nwere ike iri ihe dị n'agbata iri ise na iri asaa site na ịgwakọta ha ọnụ.
Kedu ihe bụ Ibu Glycemic?
Mgbe ị na-eri nri nwere carbohydrates, ọkwa shuga ọbara gị na-ebili ma daa ngwa ngwa. Ego ole ọ na-ebili na ogologo oge ọ na-adị elu na-adabere n'ịdị mma nke carbohydrates yana ọnụọgụ.
Ibu glycemic (GL)na-ejikọta ma ọnụọgụ na ogo nke carbohydrates. Ọ bụkwa ụzọ kacha mma iji tụnyere ụkpụrụ glucose ọbara nke ụdị na oke nri dị iche iche.
otu nri ma ọ bụ nri ibu glycemic A na-eji usoro a iji gbakọọ uru:
Ibu Glycemic = glycemic index x Carbohydrate (g) ọdịnaya, ÷ 100 kwa nri.
Dịka ọmụmaatụ, a glycemic uru nke apụl 38 ma nwere gram 13 nke carbohydrates.
ibu glycemic = 38 x 13/100 = 5
Ndekọ glycemic nduku 85 ma nwere gram 14 nke carbohydrates.
ibu glycemic = 85 x14 / 100 = 12
Ya mere, nduku mmetụta glycemicAnyị nwere ike ikwu na mmetụta glycemic nke apụl ga-adị elu okpukpu abụọ. glycemic indexN'otu aka ahụ, ibu glycemicenwere ike kewaa dị ka obere, ọkara ma ọ bụ elu:
Ibu glycemic dị ala: 10 ma ọ bụ obere
ibu glycemic nke ọkara: 11 - 19
Ibu glycemic dị elu: 20 ma ọ bụ karịa
Kwa ụbọchị maka ahụike izugbe ibu glycemicỊ ga-achọ idobe ü n'okpuru 100. ibu glycemic bụ ngụkọ zuru ezu nke ntakịrị ma na-enye nsonaazụ zuru oke gbasara mmetụta nri na shuga ọbara. Otú ọ dị, n'ozuzu, mmetụta nke nri na ọbara shuga ibu glycemickama glycemic index a na-ewere ụkpụrụ.
Uru nke Nri Index Glycemic dị ala
Nri nwere obere glycemic indexNa mgbakwunye na inye njikwa shuga ọbara, iri nri ahụike nwekwara uru ahụike ndị ọzọ.
Agụụ anaghị agụ ha ngwa ngwa.
Ha anaghị eme ka shuga dị n'ọbara na-ebili na mberede, ha na-edebe ya mgbe niile.
Ha na-enye abụba ọkụ, ọ bụghị uru ahụ na mfu mmiri.
Ha na-eme ka ike na-adịgide adịgide.
Ha na-egbochi mgbanwe mmetụta uche.
Ha na-ebelata ohere nke ịrịa ọrịa shuga.
Ha na-ebelata mmepụta insulin. Insulin abụghị naanị na-achịkwa shuga ọbara, kamakwa na-ekpebi mgbe na otu esi echekwa abụba anụ ahụ. Ya mere, abụba na-ere ọkụ ngwa ngwa ma nchekwa ha na-esiwanye ike karị.
daalụ nke ukwuu, ọ bara ezigbo uru…