Gananan Abincin Abincin Glycemic

Wadatacce

• Low Glycemic Index Menu
• Glyananan 'ya'yan itacen glycemic
• Dankali mai zaki bashi da alamar glycemic low

Abincin da ke da karamin glycemic index sune wadanda basa daga jini sosai kuma hakan yasa suke da zabi mai kyau musamman ga wadanda suke son rage kiba da kuma masu ciwon suga, saboda suna taimakawa wajen kiyaye glucose na jini.

Saboda ba sa ƙara yawan sukarin jini sosai, waɗannan abinci suna taimaka wajan rage nauyi saboda ba sa motsa samar da mai, ƙari ga iya ƙara jin ƙoshin da kuma nisantar yunwa na tsawon lokaci. Mafi kyawun fahimtar menene glycemic index da yadda yake tasirin abinci da horo.

Bayanin glycemic ya kasance ne kawai don abinci mai ɗauke da carbohydrates, kuma wasu misalan abinci tare da ƙananan glycemic index sune:

• Milk, yogurt da cuku;
• Cikakken hatsi kamar duka garin alkama, hatsi, oat bran, muesli;
• Legumes na wake: wake, waken soya, wake, wake;
• Gurasar da aka yi ta nama da shi duka, taliyar alade, masara;
• 'Ya'yan itãcen marmari da kayan marmari a gaba ɗaya.

Duk waɗannan abincin suna da alamun glycemic ƙasa da 55 kuma saboda haka ana ɗaukar su ƙananan abinci na glycemic index. Lokacin da bayanin glycemic ya banbanta tsakanin 56 da 69, ana sanya abincin azaman yana da matsakaicin matsakaitan matsakaici kuma, sama da 70, mai yawan glycemic index. Dubi ƙididdigar glycemic ƙididdigar abinci a cikin: Cikakken Tebur na Glycemic Index.

Low Glycemic Index Menu

Tebur mai zuwa yana nuna misalin menu mai ƙananan glycemic index.

Gabaɗaya, abinci mai ƙarancin abinci yana ƙunshe da abinci mai ƙarancin glycemic index, saboda ban da rage yawan amfani da abinci mai ƙwanƙwasa, a cikin irin wannan abincin akwai fifiko ga cin dukkan abinci, kamar su wake, shinkafa da taliya duka . Bugu da kari, koyaushe shan abinci wadanda sune tushen sunadarai irin su yogurt, kwai da nama gaba daya yana rage nauyin glycemic na abincin, yana kara koshi kuma baya karfafa samar da kitse a jiki, kasancewa kyakkyawan tsari don taimakawa da nauyi asara.

Glyananan 'ya'yan itacen glycemic

Yawancin 'ya'yan itatuwa suna da ƙimar glycemic index, kamar su apples, kiwis, strawberries, plums da ruwan' ya'yan da ba sukari, misali. Koyaya, 'ya'yan itacen kamar raisins da kankana suna da matsakaicin matsakaici zuwa matsakaicin glycemic, saboda haka yana da mahimmanci kar a cinye su tare da sauran abinci mai yawan glycemic index.

Koyaya, yana da mahimmanci a tuna cewa kodayake fruitsa fruitsan itace suna da ƙarancin glycemic index, bai kamata ku cinye servinga fruitan ofa fruitan itace fiye da ɗaya a kowane abinci ba, saboda wannan yana ƙara yawan adadin kuzari da sugars a cikin abincin, yana ƙara ƙimar glycemic da tasirin glucose na jini.

Dankali mai zaki bashi da alamar glycemic low

Dankali mai zaki yana da alamar glycemic index 63, wanda shine matsakaicin darajar a cikin rarrabuwawar glycemic index. Koyaya, ya zama sananne don taimakawa rage nauyi da samun ƙarfin tsoka saboda yana da ɗanɗano, abinci mai sauƙin amfani kuma a lokaci guda yana samar da kuzari don horo ba tare da motsa samar da kitse a jiki ba.

Haɗuwa da kaza da dankalin turawa shine babban zaɓi don cin abinci tare da ƙananan mai, ƙananan kalori da wadataccen kayan abinci, wanda ke ba da kuzari da ƙoshin lafiya. Duba duk amfanin dankalin Turawa.