Mene ne kuma abin da alamar glycemic na samfurori (GI) ke cin abinci, kowane 'yan wasan kuma ba kawai dole ne ya sani ba. Gicators GI - na farko, wanda ke gina abincin ga asarar nauyi, karuwar kayan aiki, horo mai tsanani. Don fahimtar dukkanin hanyoyi zasu taimaka wa teburin glycemic alamomi na samfurori da shawara na mai cin abinci mai gina jiki.
Chemistry a jikinmu: muna nazarin darajar GI a kan ɗakunan
Kowace abincin abincin - kasancewa a kusa da shi, abinci na halitta - yana dauke da wasu sukari (glucose). Har ma da nama, kifi da kuma abincin abincin da ake ci ganyayyaki suna da ƙaramin sukari. Shafin glycemic ya nuna yadda cin abinci abincin ya shafi matakin glucose cikin jini. Tebur na filayen glycemic yana taimakawa wajen daidaitaccen abu na abinci mai gina jiki ga mutum mai lafiya da kuma ciwon sukari, inda gwanin sukari a jiki yake da muhimmanci ƙwarai.
Babban haɗin glycemic na kayayyakin
GI na samfurori fiye da 70 an dauke su. Wannan yana nufin cewa abincin da ya shiga cikin ciki yana da saurin aiwatar da sauri, kuma kyallen jikin jikin nan da nan ya karbi babban lokaci na glucose. Mene ne ba daidai ba? Don masu ciwon sukari irin wannan sukari ba su yarda ba kuma suna haifar da mummunar sakamako. Don mutum lafiya, ci gaba da abinci tare da GI mai girma shine garantin wuce kima akan ƙwayar, firist da dukan sassan jiki. Wani misali na masu son abinci tare da babban GI shine 'yan Amurkan da suke cin abinci, da kayan cin abinci da sauri. Shin dole ne ku daina ba da sutura da tsutsa? Babu shakka ba. Kowane abu ya kasance a cikin daidaituwa kuma a cikin ni'ima. Saboda haka, kafin horarwa mai tsanani da kuma bayan 'yan wasan wasan kwaikwayo masu sana'a suna cin sanduna na musamman tare da maƙasudin alamar glycemic index. Wannan shi ne irin hakora mai karfi da tsokoki da kuma sake gina jiki na makamashi, wanda, a yayin motsa jiki, ciyar da glucose! To, zub da zuma da safe za ta amfana. To, menene haɗarin samfurori tare da haɗin glycemic mai girma? Lokacin da irin wannan abincin ya shiga cikin ciki, ana aika siginar ƙwayar cuta a cikin ƙwayar jikin ta hanyar matakan haɗari masu mahimmanci: "Muna da yawan sukari! Muna gaggauta sake yin aiki a wani wuri! ". Kwayoyin musamman na pancreas sukan fara samar da insulin mai yawa - mai kula da glucose cikin jini. Kuma to, insulin yana fitar da yawan adadin sukari a cikin dukkan jikin jikin mutum don ciyar da shi, kayan aikin da ke cikin ajiya - a cikin kitsen mai a kan ƙwan zuma. Bugu da ƙari, yawancin abinci tare da GI sama da 70 yana haifar da "lalacewa" na pancreas da ci gaba da ciwon sukari, sauran cututtuka na jiki da tsarin kwayar halitta.
Abinci ba tare da alamun glycemic na kayayyakin ba zai haifar da rasa nauyi.
Tebur na alamun glycemic na samfurori tare da babban haɗin
| Dates | 146 |
| Alkama marar fata | 136 |
| Ruwa noodles | 131 |
| Beer | 110 |
| Kukis na gajeren lokaci | 106 |
| Kankana | 103 |
| Glucose mai kyau | 100 |
| Gasa dankali | 95 |
| Buns Faransanci | 95 |
| Buns ga hamburgers | 92 |
| Spaghetti da macaroni daga alkama gari | 90 |
| Nan da nan shinkafa shinkafa | 90 |
| Popcorn | 85 |
| Dankali kwakwalwan kwamfuta | 80 |
| Puree | 80 |
| Fanta, sprite, cola da mai dadi | 75 |
| Wafers | 75 |
| Airy zaki shinkafa | 75 |
| Melon, kabewa | 75 |
| Gero | 71 |
| Dumplings, shinkafa, abarba, semolina, jam, masara, bagels | 70 |
| Banana, guna | 70 |
| Masara porridge | 70 |
| Dankali ba tare da fata fata ba | 70 |
| Lu'u lu'u | 70 |
| Halva | 70 |
Matsakaici da ƙananan glycemic index na kayayyakin
Maganin zinariya don kiyaye nauyin shi ne abincin da ya danganci samfurori da GI matsakaicin (daidai da 40-70). Irin wannan abincin ya hada da hatsi, 'ya'yan itatuwa, kayan lambu, taliya, gurasa daga gurasar gari ko bran, kayan lambu mai gwangwani, ice cream, fritters, yoghurts. Sakamakon haka, wannan abinci ne mai cike da sauri daga motaccen carbohydrates, wanda aka yi digested na dogon lokaci kuma yana cika jiki tare da isasshen makamashi. Abincin abinci mai kyau ya danganci samfurori tare da GI na matsakaici. Domin kada a lissafa duk abin da aka yarda, a ƙasa shi ne tebur na samfurori da alamar glycemic low da matsakaici.
Teburin samfurori tare da alamar glycemic mai zurfi
| Alkama | 69 |
| Karatu ko bagel | 67 |
| Muesli tare da 'ya'yan itatuwa | 65 |
| Oat porridge a kan ruwan da ke nan | 65 |
| Gurasa maraice | 65 |
| Dankali "a cikin launi", an rufe shi cikin fata | 65 |
| Semolina | 65 |
| Ruwan 'ya'yan itace orange | 65 |
| Raisins | 64 |
| Beetroot beetroot | 63 |
| Pancakes sanya daga alkama alkama | 62 |
| Pizza tare da tumatir da cuku (low-mai kullu) | 60 |
| White shinkafa | 60 |
| Mayonnaise shagon | 60 |
| Yačka | 60 |
| Sweetener | 59 |
| Kuki na Oatmeal | 55 |
| Mango | 55 |
| Yoghurt mai dadi | 52 |
| Ice cream plombir | 52 |
| Buckwheat | 50 |
| Brown shinkafa | 50 |
| Macaroni daga dukan alkama alkama | 50 |
| Alade | 50 |
| Yanke kifi | 50 |
| Oatmeal porridge | 49 |
| Canned Peas | 48 |
| Inabi innabi da innabi | 48 |
| Kaji nama | 48 |
| Abarbacciyar ruwan 'ya'yan itace | 46 |
| Gurasa da bran | 45 |
| Lentils | 44 |
| Canned pears | 44 |
| Wake | 42 |
| Inabi | 40 |
| Fresh Fany | 40 |
| Mamiga | 40 |
| Apple ruwan 'ya'yan itace | 40 |
| Ruwan 'ya'yan itace orange | 40 |
| Wake | 40 |
| Scherbet | 40 |
| Giraren itace | 40 |
| Naman sa | 40 |
Low GI (5-40) ana samuwa a cikin abincin kifi, nama, 'ya'yan itatuwa da kayan marmari da yawa, ganye. A hanyar, glycemic index of m cakulan "Brut" 70% na koko ne kawai 30, don haka ba za ku zauna ba tare da dadi wadanda. Shin zai yiwu a rage cin abinci tare da alamar glycemic low? A wani ɓangare - a, ragu - babu. Har ila yau hada dadin abinci na kayan abinci daga samfurori da GI mai matsakaici da matsakaici, za ku sami gagarumar asarar lokacin da ake jira. Abinci ne kawai a samfurori da GI da ke ƙasa 40 - kashe jiki. Irin wannan cin abinci yana haifar da ragowar makamashin makamashi, matsanancin matsanancin ciki, rawar jiki, rauni. A ainihin ma'anar - kwakwalwa suna aiki ba daidai ba. Bayan haka, glucose shine babban tushen kwakwalwar kwakwalwa. Abu mafi munin abin da ke haifar da ƙazantattun kayan abinci tare da ƙananan glycemic index shi ne glycemic coma, daga abin da yake da wuya a fita. Irin wannan abinci mai tsawo na dogon lokaci ana lura ne kawai a karkashin kulawa da likita tare da cin abinci bitamin, ciyawa mai yawan omega-3 da sauran ƙwayoyin halitta don kiyaye rayuwa ta al'ada.
Tebur na alamun glycemic na samfurori tare da ƙananan ƙididdiga
| Kifi kifi | 38 |
| Rashin shinkafa | 35 |
| Apple, plum, sabon apricot | 35 |
| Yogurt mai yalwa | 35 |
| Grenades | 35 |
| Bushewa | 35 |
| Peaches | 35 |
| Seleri | 35 |
| Chicken | 30 |
| Raw beets da karas | 30 |
| Chickpeas | 30 |
| Tafarnuwa, albasa | 30 |
| Cottage Cheese | 30 |
| Tumatir | 30 |
| Cherry | 30 |
| Mandarin | 30 |
| Black cakulan 70% koko | 30 |
| Sausages | 28 |
| Soya | 25 |
| Rasberi | 25 |
| Strawberry, currant | 25 |
| Fructose | 20 |
| Fresh kirki ba | 20 |
| Gyada goro | 15th |
| Kokwamba | 15th |
| Zaitun | 15th |
| Namomin kaza | 15th |
| Kabeji | 10 |
| Salatin ganye, letas | 10 |
| Avocado | 10 |
| Fresh da dried sabo ne ganye | 5 |
| Mussels, shrimps | 5 |
| Kifi | 0 |
Tebur na alamun glycemic kayan aiki shi ne mai taimako mai aminci ga ƙima mai nauyi da rashin jinƙai ga jiki. Bincika cin abincin ku, daidaita abinci ga adadin kuzari da BJU - yadda za a yi,
karanta a nan . Ƙara dacewa, gudu da jin dadin jiki, jikin lafiya!