Tattaunawa da mutanen da ke kallon abin da suke ci, wannan kalma shine alamar glycemic. Mun kuma ji labarin ƙananan abubuwan da suke da ita. Game da shi da magana a yau.
Shafin glycemic shine nau'i na sukari da ke cikin jini zuwa abubuwa iri iri. A wasu kalmomi, alama ce da ke tabbatar da canzawa a cikin abun ciki na glucose cikin jini. Saboda haka, mafi girma da alamar glycemic, yawancin insulin da aka samar, wanda ya rage girman sukari a cikin jini kuma ya aika da ciwon sukarin da ke cinyewa a cikin shaguna mai mahimmanci, wanda ba mu yarda ba. Sabili da haka, za mu tantance abin da aka bai wa samfurori, kuma wajibi ne mu bayyana rashin kauracewa.
Carbohydrates tare da haɗin glycemic high
Muna buƙatar damuwa game da carbohydrates tare da haɗin glycemic mai girma, musamman ga mutanen da ke shan wahala daga rashin insulin. "High" ana kiranta glycemic index of fiye da 70, "matsakaici" daga 45 zuwa 65, da kuma "low" - ba fiye da 39. Sugar, 'ya'yan itatuwa mai dadi, gurasa marar yisti, da wuri, da zuma ne wadanda samfurori da suke buƙatar tsoron. Hakika, kowa ya san gaskiyar cewa yawancin ku cinye mai dadi, yawancin kuna so. Wannan shahararren likita na asibitin Boston Children's Hospital, David Ludwig ya tabbatar da wannan. Bisa ga ka'idarsa, bayan sun shayar da abinci tare da halayen glycemic mai girma, mutane da yawa suna cin abinci 85% fiye da bayan cin abinci maras kyau.
Carbohydrates tare da alamar glycemic low yana da amfani saboda suna arziki a babban fiber. Kuma abubuwa uku da suka fi muhimmanci - ƙarfafa ƙarfafawa, rage sukari a cikin jini da daidaitawa na narkewa a gare mu yana da mahimmanci (duba launi na carbohydrates tare da alamar glycemic low).
Haka sukari, glycemic index wanda daga 80 zuwa 90 ba kyawawa don amfani yau da kullum. Koyaushe duba lakabin a kan samfuran, kuma idan an ambaci sashi tare da karshen "-oz" shine sukari. Banda shine fructose, glycemic index wanda ba fiye da 20. Mafi sau da yawa an maye gurbinsu da sukari.
Zai fi kyauta don ba da kyauta ga kayan lambu da 'ya'yan itatuwa da ƙananan glycemic index. Bambanci ba haka ba ne, amma muna kula da adadi da lafiyarmu. Haske mai haske a cikin ceri, gurasa, da albasa, wake, lemun tsami, tumatir. Yana da waɗannan samfurori tare da glycemic index da aka hankali ɗauka da hankali kuma zai iya isasshen sake cika da makamashi reserves na jiki na dogon lokaci. Babban abu, ka kula da wariya, inabi, masara da kankana, suna da GI a matakin da sukari.
Cereals a rage cin abinci ma yana da muhimmanci. Amma hatsi hatsi ne na tsaba, don haka a nan zamu zabi zaɓuka. Don haka, glycemic index of hatsi ya bambanta daga 20 zuwa 90. Mafi "aminci" don glycemia ne porridge, kawai 20, bi gero 40-50, hatsi 55-65, masara 70, da kuma muesli daga 75 zuwa 85.
Menus tare da alamar glycemic low
Teburin ya lissafa jerin samfurori waɗanda ke da ƙananan GI, kuma, ta yin amfani da su, za ku iya musanya abincin ku. Da dama an kwatanta da girke-girke a kasa.
- Casserole daga courgettes don sau shida. Sinadaran: 2 zucchini, 3 qwai, 3 tbsp. spoons na bran, albasa, rabin iya na marinated namomin kaza, kayan yaji, 1 teaspoon na apple cider vinegar. Shiri: namomin kaza na rabin sa'a tare da vinegar. Zucchini grate a babban grater kuma, squeezing da ruwan 'ya'yan itace, hada tare da namomin kaza. A can, kuma, sara albasa albasa finely,
bran, kayan yaji da qwai. Jira da girgiza a cikin microwave na tsawon minti 15-18 - Tasa daga sha'ir (perlotto). Sinadaran: 0,5 kilogiram na lu'u-lu'u lu'u-lu'u, albasa, rabin gilashin farin ruwan inabi bushe, 1.5 l na ruwan zafi, 1.5 tbsp. spoons na tumatir manna, gishiri, barkono, ganye. Shiri: jiƙa da sha'ir na tsawon sa'o'i 10, to, ku yi wanka sosai. Ciyar da albasa yankakken yankakken, sanya sha'ir kuma cika da giya. Bayan ta evaporation, ƙara diluted da tumatir manna ruwa. Ana shirya don kadan fiye da sa'a ɗaya. Kada ka manta ka cika shi da ganye da kayan yaji bayan an shirya tasa.