Glycemic index - teburin abinci

Yana da mahimmanci ga ɗan wasa ya yi la'akari da abubuwa da yawa yayin yin tsarin abinci mai kyau. Amma koshi har yanzu yana daga cikin manyan matsaloli a tsarin abinci mai gina jiki. Duk irin kokarin da kake yi na rage kalori ta amfani da yoghurts da kayan lambu, ba dade ko ba jima, yunwa ta mamaye kowa. Kuma abin zargi shine yawan narkar da abinci, wanda a kaikaice ya dogara da irin wannan ma'auni azaman glycemic index.

Menene?

Menene glycemic index? Akwai manyan ma'anoni biyu. Ana buƙatar ɗaya don mutane, wanda ke ƙayyade matakin sukari a cikin jini (marasa lafiya da ciwon sukari mellitus), na biyu ya dace da 'yan wasa. Ba sa saɓa wa juna, suna amfani da bangarori daban-daban na ra'ayi ɗaya.

A hukumance, glycemic index shi ne rabon kayan yaduwar sukari a cikin jini zuwa jimlar nauyin samfurin. Me ake nufi? Wannan tare da lalacewar wannan samfurin, matakin sukarin jini zai canza, a cikin gajeren lokaci, ma'ana, zai ƙaru. Yaya yawan sukari zai karu ya dogara da bayanin kansa. Wani bangare na alamun glycemic yana da mahimmanci ga yan wasa - yawan shan abinci a jiki.

Glycemic index da ciwon sukari mellitus

Kafin yin la'akari dalla-dalla game da tsarin glycemic a cikin abinci mai gina jiki, bari mu shiga cikin tarihin batun. A zahiri, saboda ciwon sukari ne aka gano wannan ma'aunin da abincin mai yawan glycemic index. Har zuwa ƙarshen ƙarni na 19, an yi imanin cewa duk abinci mai ƙwanƙwasa ya haifar da ƙaruwar sukarin jini a cikin masu ciwon sukari. Sun yi ƙoƙari su yi amfani da abincin keto ga masu ciwon suga, amma sun gano cewa kitse, idan aka canza su zuwa carbohydrates, suna haifar da tsalle-tsalle cikin matakan sukari. Doctors sun kirkiro abinci mai rikitarwa dangane da juyawar carbohydrate wanda ya taimaka wajen daidaita matakan sukarin jini. Koyaya, waɗannan tsare-tsaren cin abincin ba su da wani tasiri kuma sun ba da sakamako na musamman. Wani lokaci maƙasudin gaba ɗaya ga abin da aka nufa.

Sannan likitoci sun yanke shawarar gano yadda nau'ikan nau'ikan carbohydrates ke shafar matakan sukarin jini. Kuma ya zama cewa koda mafi sauƙin carbohydrates suna da tasiri daban-daban akan hauhawar sukari. Ya kasance game da "adadin kuzari na burodi" da ƙimar narkar da samfurin kanta.

Da sauri jiki zai iya rushe abinci, mafi girman tsalle cikin sukari an lura. Dangane da wannan, sama da shekaru 15, masana kimiyya sun tattara jerin samfuran da aka sanya ƙimomi daban-daban don ƙimar sha. Kuma tun da lambobin na mutum ɗaya ne ga kowane mutum, ma'anar kanta ta zama ta dangi. Glucose (GI -100) an zaba a matsayin mizani. Kuma dangane da shi, an yi la’akari da saurin haɗuwar abinci da matakin ƙaruwar sukarin jini. A yau, godiya ga waɗannan ci gaba, yawancin nau'ikan 1 da na 2 masu ciwon sukari suna iya haɓaka haɓakar abincin su ta hanyar amfani da abinci tare da ƙarancin glycemic index.

Lura: Alamar glycemic tana da tsarin dangi, ba wai kawai saboda lokacin narkewar ya banbanta ga dukkan mutane ba, har ma saboda banbancin tsalle a cikin sukari / insulin a cikin lafiyayyen mutum da kuma mai haƙuri mai ciwon sukari ya sha bamban. Amma a lokaci guda, tsawon lokaci zuwa sukari ya kasance kusan ɗaya.

Yanzu bari mu kalli yadda abinci mai yawan glycemic index yake shafar tsarin rayuwa a jiki.

1. Duk wani samfurin (ba tare da la'akari da matakin GI ba) ya shiga yankin narkewa. Bayan wannan, a ƙarƙashin tasirin enzymes na narkewa, duk wani mai ƙwanƙwasa ya narke cikin glucose.
2. Glucose yana shiga cikin jini, don haka yana kara matakan sukarin jini... Sugar a cikin jini yana haifar da jini yin kauri da kuma rikitar da jigilar oxygen ta jijiyoyi da jijiyoyin jini. Don hana wannan, pancreas yana fara ɓoye insulin.
3. Insulin shine hormone kawowa. Babban aikinta shine bude sel a jiki. Lokacin da ya “huda” ƙwayoyin, jini mai daɗi yana daidaita ƙwayoyin da ke rufe don abinci mai gina jiki na yau da kullun. Misali, zaren tsoka, glycogen da wuraren ajiye mai. Sugar, saboda tsarinta, ya kasance a cikin tantanin halitta kuma yana da iskar gas tare da sakin kuzari. Bugu da ari, gwargwadon wurin, kuzarin yana narkewa cikin samfurin da ake bukata don jiki.

Don haka, mafi girman ƙimar glycemic na samfurin, “mai daɗin” jini ya zama a cikin gajeren lokaci. Wannan kuma yana shafar matakin ɓoyewar insulin. Bugu da ari, abubuwa guda uku suna yiwuwa:

• Jiki yana jimre da yawan sukari, insulin yana ɗaukar kuzari ta cikin ƙwayoyin jiki. Bugu da ari, saboda tsananin hauhawa, matakan insulin masu yawa suna haifar da ɓacewar ƙoshin lafiya. A sakamakon haka, mutum ya sake jin yunwa.
• Jiki yana jimre da ƙarin adadin sukari, amma matakin insulin bai isa ba don cikakken jigilar shi. A sakamakon haka, mutum yana da ƙarancin lafiya, "haɗuwa da sukari", raguwar kumburi a cikin aiki, raguwar ƙarfin aiki - ƙarar bacci.
• Matakan insulin ba su isa don aiwatar da hawan sukari ba. A sakamakon haka, kuna jin rashin lafiya sosai - ciwon sukari yana yiwuwa.

Don abinci tare da ƙananan glycemic index, abubuwa suna da ɗan sauki. Sugar ya shiga cikin jini ba yadda ya kamata ba, amma a dai-dai kuma cikin kananan allurai. A saboda wannan dalili, pancreas na aiki daidai, kullum tana sakin insulin har sai ya narke gaba ɗaya.

A sakamakon haka - karin inganci (kwayoyin rayuwa a bude suke a koyaushe), jin dadadden jin dadinsa, da kuma nauyin glycemic a kan pancreas. Har ila yau, yaduwar ayyukan anabolic akan katolika - jiki yana cikin mawuyacin hali, saboda hakan baya ganin ma'anar lalata ƙwayoyin cuta (haɗi catabolism).

Glycemic index of abinci (tebur)

Don ƙirƙirar cikakken tsarin abinci mai gina jiki wanda zai ba ku damar samun nasarar samun ƙarfin tsoka ba tare da jin yunwa ba kuma a lokaci guda ba yin iyo a cikin ƙiba mai yawa ba, yana da kyau a yi amfani da teburin bayanan glycemic na abinci:

Ana iya shirya jita-jita tare da ƙananan glycemic index daga sinadarai masu ƙarancin glycemic index. Kari akan haka, sarrafa zafin jiki na mai da kuma sinadarin carbohydrates yana kara yawan sikarin jini, wanda babu makawa ya kara fashin.

Shin yana yiwuwa a ƙayyade bayanan glycemic ba tare da tebur ba?

Abin baƙin cikin shine, tebur tare da samfura da gurasar burodin ba koyaushe yana kusa ba. Tambayar ta kasance - shin yana yiwuwa a yanke hukunci da kansa matakin glycemic index na takamaiman abinci. Abin takaici, ba za a iya yin hakan ba. A wani lokaci, masana kimiyya da masana kimiyar sunadarai sun yi aiki na kusan shekaru 15 don tattara kusan teburin ƙididdigar glycemic na abinci iri-iri. Tsarin gargajiya ya shafi ɗaukar gwajin jini sau 2 bayan shan wani adadin adadin carbohydrates daga wani samfurin. Amma wannan ba yana nufin cewa kuna buƙatar koyaushe ku sami tebur na alamun glycemic na abinci tare da ku ba. Kuna iya yin wasu ƙididdigar lissafi.

Da farko dai, ya zama dole a tantance kasancewar sukari a cikin samfurin. Idan samfurin ya ƙunshi fiye da 30% sukari, to, glycemic index zai kasance aƙalla 30. Idan akwai wasu carbohydrates ban da sukari, ya fi kyau a ayyana GI a matsayin tsarkakakken sukari. Idan ana amfani da maye gurbin sukari a cikin samfurin, to ko dai fructose (kawai analog na halitta na glucose) ko mafi ƙarancin carbohydrate an ɗauka a matsayin asali.

Bugu da kari, zaku iya tantance matsayin dangin GI ta hanyar abubuwan masu zuwa:

• Complexwarewar carbohydrates ɗin da aka haɗa a cikin samfurin. Complexarin ƙwayar carbohydrates, ƙananan GI. Dangantakar ba koyaushe take daidai ba, amma yana ba ku damar gano abinci tare da babban GI kuma ku guji cin su.
• Kasancewar madara a cikin abun da ke ciki. Madara na dauke da "madarar madara", wanda ke kara GI na kowane kaya da kusan 15-20%.

Dangin GI na iya ƙayyade gwaji. Don yin wannan, ya isa a gano tsawon lokacin da ake buƙata don samun ƙarfi mai ƙarfi na yunwa bayan cin abincin ƙarshe. Daga baya yunwar ta fara, ƙarami kuma mafi daidaitaccen insulin an sake shi, sabili da haka ƙananan matakin GI na haɗin abinci. Don haka, alal misali, idan kun ji yunwa mai tsanani tsakanin minti 30-40 bayan cin abinci, to dangin GI na kayayyakin da aka haɗa a cikin abincin da aka cinye ya yi yawa sosai.

Lura: Wannan game da cinye adadin adadin adadin kuzari yayin rufe cikakken rashi. Kamar yadda kuka sani, jikin mutum yana jin daɗi idan cin abincin kalori cikin kewayon 600-800 kcal.

Yana da mahimmanci a fahimci cewa wannan hanyar tantance glycemic index a cikin abinci ta dace ne kawai ga athletesan wasan da basa kan matakin bushewa. Mutanen da ke fama da ciwon sukari ko waɗanda ke kan bushewar bushewar carbohydrate, zai fi kyau a ci gaba da amfani da teburin don kada a fallasa jikinka ga haɗarin da ba dole ba.

Sakamakon

Don haka wace rawa abubuwan abinci masu yawan glycemic suke takawa ga ɗan wasa? Wannan hanya ce ta hanzarta saurin kuzari, ku ci abinci da yawa, amma a lokaci guda koyaushe akwai haɗarin overloading pancreas.

Amfani da abinci tare da babban alamar glycemic ya dace ne kawai don ectomorphs a lokacin lokacin karɓar nauyin nauyi na hunturu. A wasu lokuta, karuwar sukari na iya haifar da mummunan tasiri ga lafiyar kawai, amma har da aiki da yanayi.

Dangane da abinci mai ƙarancin glycemic index, narkewar abincinsu yana ɗauke da babban nauyin glycemic, maimakon haka ciyar da jiki abinci mai gina jiki.

Kalli bidiyon: Top 10 Fruits with low glycemic indexDiabetic freindly fruitsTelugu (Disamba 2024).