Fihirisar Glycemic: Mecece kuma Yadda ake Amfani da ita

Wadatacce

• Menene glycemic index?
• Glyananan abincin glycemic
• Fa'idodi
• Yadda ake bi
• Glycemic index of abinci
• 'Ya'yan itãcen marmari
• Kayan lambu
• Hatsi
• Kayan kafa
• Kayan kiwo da madarar madara
• Abin Dadi
• Illar dafa abinci da kuma narkar da shi
• Layin kasa

Bayanin glycemic shine kayan aiki wanda ake amfani dashi sau da yawa don inganta ingantaccen sukarin jini.

Abubuwa da yawa suna tasiri tasirin glycemic na abinci, gami da abubuwan gina jiki, hanyar girki, girmar shi, da yawan sarrafa shi da akayi.

Theididdigar glycemic ba zai iya taimaka kawai haɓaka ƙwarewar ku game da abin da kuke sakawa a kan faranti ba amma kuma haɓaka ƙimar nauyi, rage matakan sukarin jini, da rage cholesterol.

Wannan labarin yana duban bayanan glycemic, gami da abin da yake, yadda zai iya shafar lafiyar ku, da yadda ake amfani da shi.

Menene glycemic index?

Alamar glycemic (GI) ƙima ce da ake amfani da ita don auna yawan takamaiman abinci na ƙara yawan sukarin jini.

An rarraba abinci a matsayin ƙananan, matsakaici, ko babban abinci na glycemic kuma an tsara su akan sikelin 0-100.

Ananan GI na takamaiman abinci, ƙasa da shi zai iya shafar matakan sukarin jininka ().

Anan ne ƙimar GI guda uku:

• Kadan: 55 ko kasa da haka
• Matsakaici: 56–69
• Babban: 70 ko sama da haka

Abincin da ke cikin carbi mai kyau da sukari ana narkewa da sauri kuma galibi suna da babban GI, yayin da abinci mai cike da furotin, mai, ko fiber yawanci suna da ƙananan GI. Abincin da babu ƙwayoyin carbi ba a ba shi GI kuma ya haɗa da nama, kifi, kaji, goro, iri, ganye, kayan yaji, da mai.

Sauran abubuwan da suka shafi GI na abinci sun hada da girma, hanyar girki, nau'in suga da yake dauke dashi, da kuma yawan sarrafa shi da akayi ().

Ka tuna cewa ƙididdigar glycemic ya bambanta da nauyin glycemic (GL).

Ba kamar GI ba, wanda ba ya la'akari da yawan abincin da ake ci, abubuwan GL a cikin yawan carbi a cikin hidimar abinci don sanin yadda zai iya shafar matakan sukarin jini ().

A saboda wannan dalili, yana da mahimmanci a ɗauki duka glycemic index da glycemic load cikin la’akari da lokacin zaɓar abinci don taimakawa tallafawa ƙimar matakan sukarin jini ().

Ana amfani da alamar glycemic don auna yawan takamaiman abinci na kara yawan sukarin jininka. Mafi girman GI, mafi girman tasirin tasirin sukarin jini.

Glyananan abincin glycemic

Abincin mai ƙarancin glycemic ya haɗa da musayar abinci tare da babban GI ga waɗanda ke da ƙananan GI.

Fa'idodi

Biyan abinci mai ƙarancin glycemic na iya ba da fa'idodin kiwon lafiya da yawa, gami da:

• Inganta tsarin sukarin jini. Yawancin karatu sun gano cewa bin ƙarancin abinci na GI na iya rage matakan sukarin jini da inganta kula da sukarin jini a cikin mutanen da ke da ciwon sukari na 2 (,).
• Lossara asarar nauyi. Wasu bincike sun nuna cewa bin ƙarancin abinci na GI na iya ƙara nauyin nauyi na gajeren lokaci. Ana buƙatar ƙarin karatu don sanin yadda yake shafar gudanarwar nauyi na dogon lokaci (,,).
• Rage matakan cholesterol. Biyan ƙarancin abinci na GI na iya taimakawa ƙananan matakan duka duka da LDL (mara kyau) cholesterol, duka biyun suna haɗari ga cututtukan zuciya (,).

Yadda ake bi

Lafiyayyen abinci, mai ƙarancin glycemic yakamata ya ƙunshi yawancin ƙananan abinci na GI, kamar su:

• 'Ya'yan itãcen marmari apples, berries, lemu, lemons, lemun tsami, 'ya'yan inabi
• Ba kayan lambu masu sitaci ba: broccoli, farin kabeji, karas, alayyafo, tumatir
• Cikakken hatsi: quinoa, couscous, sha'ir, buckwheat, farro, hatsi
• Legumes: wake, wake wake, wake, wake

Hakanan za'a iya jin daɗin abinci ba tare da ƙimar GI ba ko tare da GI mai ƙaranci a matsayin ɓangare na daidaitaccen ƙarancin abinci mai ƙarancin glycemic. Sun hada da:

• Nama: naman sa, bison, rago, naman alade
• Abincin teku: tuna, kifin kifi, katanga, mackerel, anchovies, sardines
• Kaji: kaza, turkey, agwagwa, goose
• Mai: man zaitun, man kwakwa, man avocado, man kayan lambu
• Kwayoyi: almond, macadamia kwaya, goro, pistachios
• Tsaba: 'ya'yan chia,' ya'yan itacen same, dawa, 'ya'yan flax
• Ganye da kayan yaji turmeric, barkono baƙi, cumin, dill, basil, Rosemary, kirfa

Kodayake babu wani abincin da yake da iyakancewa akan abincin, abincin da ke da babban GI ya kamata a iyakance shi.

Abinci tare da babban GI sun haɗa da:

• Gurasa: farin burodi, jaka, naan, burodin pita
• Shinkafa: farar shinkafa, jasmine rice, arborio rice
• Hatsi: hatsi, abincin hatsi
• Taliya da taliya: lasagna, spaghetti, ravioli, macaroni, fettuccine
• Starchy kayan lambu: dankakken dankali, dankali, dankalin turawa
• Kayan gasa kek, donuts, kukis, croissants, muffins
• Abun ciye-ciye: cakulan, crackers, microwave popcorn, kwakwalwan kwamfuta, pretzels
• Abin sha mai daɗin Sugar: soda, ruwan 'ya'yan itace, abubuwan sha na wasanni

Da kyau, gwada maye gurbin waɗannan abinci tare da abincin da ke da ƙananan GI duk lokacin da zai yiwu.

Biyan abinci mai ƙarancin glycemic ya haɗa da sauya kayan abinci waɗanda ke da babban GI tare da ƙananan madadin GI. Dietarancin abinci mai ƙarancin glycemic na iya taimakawa wajen sarrafa matakan sukarin jini, rage cholesterol ɗinka, da haɓaka nauyi na gajeren lokaci.

Glycemic index of abinci

Tabbatar da GI na abincin da kuke yawan ci zai iya zama da amfani idan kuna bin ƙananan abincin glycemic.

A nan ne ƙimar GI don ƙananan abubuwan haɗi (, 11):

'Ya'yan itãcen marmari

• Apples: 36
• Strawberries: 41
• Kwanan wata: 42
• Lemu: 43
• Ayaba: 51
• Mango: 51
• Blueberries: 53
• Abarba: 59
• Kankana: 76

Kayan lambu

• Karas (Boiled): 39
• Plantain (dafaffen): 66
• Dankali mai zaki (dafaffe): 63
• Suman (tafasa): 74
• Dankali (Boiled): 78

Hatsi

• Sha'ir: 28
• Quinoa: 53
• Girgiza hatsi: 55
• Couscous: 65
• Popcorn: 65
• Brown shinkafa: 68
• Farar shinkafa: 73
• Gurasar alkama duka: 74
• Farin gurasa: 75

Kayan kafa

• Waken soya: 16
• Koda wake: 24
• Chickpeas: 28
• Lentils: 32

Kayan kiwo da madarar madara

• Soymilk: 34
• Madara madara: 37
• Cikakken madara: 39
• Ice cream: 51
• Rice madara: 86

Abin Dadi

• Fructose: 15
• Kwakwa sukari 54
• Maple syrup: 54
• Honey: 61
• Tebur sukari: 65

Sanin inda abincin da kuka fi so ya faɗi akan ƙimar glycemic zai iya sauƙaƙa sauƙaƙa don bin tsarin abinci mai ƙarancin glycemic.

Illar dafa abinci da kuma narkar da shi

Don wasu abinci, hanyar dafa abinci da aka yi amfani da ita na iya shafar ƙimar glycemic.

Misali, soyayyen abinci yakan kasance dauke da kitse mai yawa, wanda zai iya rage shan suga a cikin jini kuma ya rage GI (,).

A halin yanzu, gasa da yin burodi na iya lalata sitaci mai jurewa - wani nau'ikan sitaci wanda ke tsayar da narkewa kuma ana samun shi a cikin abinci kamar legumes, dankali, da hatsi - saboda haka ƙara GI (,).

Akasin haka, ana tunanin tafasasshen zai taimaka wajen riƙe ƙarin sitaci mai tsayayyarwa da haifar da ƙaramin GI, idan aka kwatanta da sauran hanyoyin dafa abinci ().

Duk lokacin da kuka dafa abinci kamar taliya ko shinkafa, mafi girman narkewar abincin su na sitaci, kuma hakan shine mafi girman GI ɗin su. Kamar wannan, ya fi kyau kawai a dafa waɗannan abinci har sai sun kai ga yanayin al dente, ma’ana cewa har yanzu suna da ƙarfi yayin cizon su (,).

Baya ga hanyar dafa abinci da aka yi amfani da ita, matakin girmar na iya shafar GI na wasu 'ya'yan itace, ciki har da ayaba. Wannan saboda adadin sitaci mai tsayayya yana raguwa yayin aiwatar da aikin, zuwa manyan GI ().

Misali, ayaba da ta cika cikakke tana da GI na 51, yayin da ayaba da ba ta isa ba tana da GI na 30 (11) kawai.

Matsayin balaga, da kuma yadda ake dafa wasu abinci kuma aka shirya su, na iya shafan GI na samfurin ƙarshe.

Layin kasa

Alamar glycemic, ko GI, ma'auni ne da ake amfani dashi don tantance yadda abinci zai iya shafar matakan sukarin jininka.

Abubuwa da yawa suna shafar alamar glycemic na abinci, gami da abubuwan gina jiki, girmansu, hanyar girki, da yawan sarrafa shi.

Biyan abinci mai ƙarancin glycemic na iya ba da fa'idodin kiwon lafiya da yawa, saboda zai iya taimaka wajan daidaita matakan sikarin jini, rage cholesterol, da ƙara nauyi na gajeren lokaci.