Menene Glycemic Index na Dankali Mai Dadi?

Wadatacce

• Menene glycemic index?
• Glycemic index of dankali mai zaki
• Tafasa
• Gasashe
• Gasa
• Soyayyen
• Layin kasa

Dankali mai zaki sanannen abinci ne da ake jin daɗin ɗanɗano, da iyawa, da kuma fa'idodin kiwon lafiya.

Hakanan, hanyoyin dafa abinci suna da tasirin gaske akan yadda jikinka yake narkewa da kuma shanye su.

Duk da yake wasu fasahohi na iya samun tasiri kaɗan akan matakan sukarin jini, wasu na iya haifar da daɗa haɗari da haɗari a cikin sukarin jini.

Wannan labarin ya bayyana yadda glycemic index na dankali mai zaki ya bambanta dangane da yadda ake dafa shi.

Menene glycemic index?

Bayanin glycemic index (GI) shine gwargwadon yadda wasu abinci ke ƙara yawan sukarin jini.

Yana ƙididdige abinci a sikeli 0-1100 kuma yana sanya su ƙarami, matsakaici, ko babba ().

Anan ga jeri maki don ƙimomin GI guda uku:

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

Abincin da ke cikin ƙananan ƙwayoyi ko ƙara sukari ya karye da sauri a cikin jini kuma yana da babban GI.

A halin yanzu, abincin da ke cike da furotin, mai, ko fiber ba su da tasiri sosai a matakan sukarin jini kuma galibi ƙaramin GI ne.

Wasu dalilai da yawa na iya yin tasiri ga ƙimar GI, gami da girman ƙwayar abinci, dabarun sarrafawa, da hanyoyin dafa abinci ().

Bayanin glycemic index (GI) yana auna tasirin da wasu abinci suke dashi akan matakan sukarin jini. Abinci na iya samun ƙima, matsakaici, ko babban darajar GI dangane da dalilai daban-daban.

Glycemic index of dankali mai zaki

Hanyar da ake dafa abinci tana iya samun babban tasiri akan alamun glycemic na samfurin ƙarshe. Wannan gaskiyane dankalin turawa.

Tafasa

Ana tunanin tafasa zai canza tsarin sunadarai na dankalin turawa, yana hana yaduwar jini a cikin matakan sikarin jini ta hanyar barin enzymes a cikin jikinku cikin sauƙin narkewa (,,).

Lokacin da aka tafasa su, ana kuma tunanin su riƙe sitaci mai tsayayya, wani nau'in zaren da ke tsayar da narkewar abinci kuma yana da ƙananan tasirin tasirin sikari na jini (,).

Dankali mai dafaffe yana da ƙarancin darajar GI mai matsakaici, tare da mafi girman tafasasshen lokacin rage GI.

Misali, idan an tafasa shi na mintina 30, dankali mai zaki yana da karancin GI kusan 46, amma idan an tafasa shi na mintina 8 kawai, suna da matsakaicin GI na 61 (7, 8).

Gasashe

Hanyoyin gasa da yin burodi suna lalata sitaci mai jurewa, suna ba da gasasshen ko gasa dankalin turawa mai nuna alamar glycemic da yawa ().

Dankali mai zaki wanda aka kwashe shi kuma aka gasa shi yana da GI na 82, wanda aka ƙaddara shi a matsayin babba (9).

Sauran abinci tare da irin wannan darajar ta GI sun haɗa da wainar shinkafa da ɗan oat mai ɗan gajima (10, 11, 12).

Gasa

Dankali mai dankali yana da mahimmancin ma'aunin glycemic fiye da kowane nau'i.

A hakikanin gaskiya, dankalin turawa masu dantse da aka kwashe da kuma gasa su na mintina 45 suna da GI na 94, suna mai da su babban abinci na GI (13).

Wannan yana sanya su daidai da sauran abinci mai girma na GI, gami da farin shinkafa, buhuhunan burodi, da dankakken dankalin nan take (14, 15, 16).

Soyayyen

Idan aka kwatanta da gasasshen ko gasa iri, soyayyen dankalin turawa yana da ɗan ƙasa kaɗan na glycemic saboda kasancewar mai. Wannan saboda kitse na iya jinkirta ɓarin ciki da rage shayar sukari a cikin jini ().

Har yanzu, idan sun soya suna da GI mai girma.

Kodayake darajar GI na iya bambanta, dankali mai zaki wanda aka kwasfa da soyayyen a cikin man kayan lambu galibi yana da GI na kusan 76 (17).

Wannan yana sanya su daidai da kek, donuts, jelly wake, da waffles (18, 19, 20).

GI na dankali mai zaki ya bambanta dangane da hanyar girki. Duk da yake tafasa yana ba da ƙimar GI ƙasa da matsakaici, gasa, yin burodi, da soya duka suna ba da ƙimar GI mai girma.

Layin kasa

Dankali mai zaki na iya samun ƙananan, matsakaici, ko babban glycemic index dangane da yadda ake dafa shi da kuma shirya shi.

Boyayyen dankalin turawa yana shafar matakan suga na jini wanda yake kasa da sauran nau'ikan, kamar su soyayyen, gasashshiya, ko sigar da aka toya. Doguwar tafasasshen lokaci yana rage GI a gaba.

Don tallafawa mafi kyawun sarrafa jini, yana da kyau a zaɓi hanyoyin dafa abinci mai kyau kuma a ji daɗin ɗankalin turawa a matsakaici.