Fihirisar Glycemic - Gano abin da yake da yadda yake rage ci

Wadatacce

• Glycemic index da glycemic kaya
• Yadda ake sanin alamomin abinci
• Glycemic index don inganta horo

Lissafin glycemic manuniya ce ta saurin da carbohydrate a cikin abinci ya kai ga jini kuma ya canza glucose na jini, wanda shine matakin sukarin jini. Don haka, abinci mai ƙarancin glycemic index, kamar su wake, pears da oat bran, suna adana suga a cikin jini na tsawon lokaci, suna jinkirta farawar yunwa bayan cin abinci.

Daga ƙididdigar ƙididdigar glycemic, ana rarraba abinci zuwa nau'ikan 3:

• Gananan GI: lokacin da glycemic index din yake kasa da daidai da 55;
• Matsakaici IG: lokacin da glycemic index yake tsakanin 56 zuwa 69;
• Babban GI: lokacin da alamar glycemic ta fi girma ko daidai da 70.

Don rarrabuwa daga manyan abinci, duba cikakken tebur na glycemic index of carbohydrates.

Yana da mahimmanci a tuna cewa glycemic index ne kawai ake amfani dashi akan abincin da ya ƙunshi yawancin carbohydrates, kamar hatsi, taliya, alawa, shinkafa, dankali, 'ya'yan itace, kayan kiwo da kayan lambu, kuma baya wanzuwa ga abincin da ya dogara da sunadarai da mai, kamar nama, ƙwai, man zaitun da man shanu, saboda ba sa canza glucose na jini.

Glycemic index da glycemic kaya

Yayinda alamomin glycemic suka yi daidai da saurin da carbohydrates a cikin abinci ke ƙara sukarin jini, nauyin glycemic yana da alaƙa da adadin carbohydrate da ke cikin abinci: yawancin carbohydrate, mafi girman canjin cikin glucose na jini.

Rarraba kayan glycemic an yi su kamar haka:

• Glyananan glycemic load: dabi'u har zuwa 10;
• Matsakaicin nauyin glycemic: dabi'u daga 11 zuwa 19;
• Babban nauyin glycemic: dabi'u daga 20.

Kayan glycemic yana da mahimmanci saboda ba koyaushe abinci mai yawan glycemic index zai iya canza glucose na jini a cikin mummunar hanya ba. Misali, kankana tana da babban glycemic index da nauyin glycemic na 4 kawai, wanda ke nufin cewa wani yanki na kankana bashi da wadataccen sinadarin carbohydrate da zai daga suga na jini sosai.

Yadda ake sanin alamomin abinci

Don ƙarin tabbaci game da ƙimar ƙididdigar glycemic na abinci, ya kamata ku kalli teburin, amma shawarwari masu zuwa suna da amfani don kimanta ko wani abinci yana da maɓallin glycemic mai girma ko ƙasa:

1. Gwargwadon abincin da aka dafa ko fiye sarrafa shi ne, mafi girman haɓakar glycemic ɗin sa: ruwan 'ya'yan itace suna da haɓakar glycemic fiye da' ya'yan itatuwa duka; dankali mai dankali yana da mafi girman glycemic index fiye da duka dafaffun dankalin;
2. Mafi yawan 'ya'yan itace ko kayan lambu shine, mafi girma shine glycemic index;
3. 'Ya'yan itacen marmari da kayan lambu suna da ƙimar glycemic fiye da waɗanda aka keɓe;
4. Tsawon abincin da aka dafa shi, mafi girman bayanin glycemic: kullual dente yana da ƙananan glycemic index fiye da dafaffun dafaffun.

Don haka, kyakkyawar shawara don kauce wa abinci mai yawan glycemic index shine cinye abinci ta hanyar mafi kyawun yanayi, cinye bawo fruita fruitan itace da kayan lambu a duk lokacin da zai yiwu da kuma guje wa samfuran masana'antu. Duba misalai na abinci tare da ƙananan glycemic index.

Glycemic index don inganta horo

Kafin horo, yakamata ku cinye abinci tare da matsakaiciyar matsakaiciyar glycemic index, kamar ayaba da dankalin turawa, domin zasu daga gulukos din jinnu a hankali, suna bada kuzari zuwa lokacin da horo ya fara.

Idan motsa jiki yana da ƙarfi kuma yana ɗaukar sama da awa 1, yakamata ku cinye haɓakar mai yawan glycemic don cike ƙarfin kuzarinku da sauri, kuma zaku iya amfani da gel na carbohydrate, abubuwan shan isotonic ko fruitsa fruitsan itace tare da yawan sukari, kamar su prunes.

Bayan motsa jiki, dole ne kuma dan wasa ya fifita amfani da abinci tare da matsakaiciyar matsakaiciyar glycemic, don cike wadatar kuzari da hanzarta dawo da tsoka. Duba ƙarin game da yadda ake amfani da alamomin glycemic don inganta aikinku kuma duba misalan abinci a cikin wannan bidiyon: