Cikakken jerin abubuwan glycemic index na abinci

Wadatacce

• Teburin Glycemic index
• Glycemic index of abinci da cikakken abinci

Bayanin glycemic index (GI) yayi daidai da saurin yadda abinci mai dauke da carbohydrates ke inganta karuwar glycemia, ma'ana, a cikin yawan sukari a cikin jini. Don ƙayyade wannan bayanan, ban da adadin carbohydrate, saurin la'akari da narkar da su da kuma shafar su ana la'akari da su. Sanin alamomin glycemic yana da mahimmanci don taimakawa sarrafa yunwa, damuwa, ƙara jin ƙoshin lafiya da kuma daidaita yawan glucose a cikin jini.

Glyididdigar glycemic tana ba da kyakkyawan kulawa game da ciwon sukari, don rage nauyi cikin sauƙi kuma yana da mahimmanci ga 'yan wasa, tunda yana ba da bayani game da abincin da ke taimakawa wajen samun kuzari ko dawo da ajiyar kuzari.

Teburin Glycemic index

Ba a lasafta ƙimar glycemic index na abinci bisa ga sashi, amma ya dace da kwatankwacin adadin carbohydrates ɗin da abincin yake da shi da kuma yawan glucose, wanda adadin glycemic ɗin yake 100.

Abincin da ke da lambar glycemic wanda yake ƙasa da 55, ana ɗaukarsa a matsayin ƙarami, kuma, gabaɗaya, sun fi lafiya.Waɗanda ke da alamomi tsakanin 56 da 69 suna da matsakaiciyar glycemic index, kuma abincin da ke da lambar glycemic mafi girma sama da 70 ana ɗaukar su suna da babban GI, kuma an ba da shawarar a guje ko cinye su cikin matsakaici.

Tebur mai zuwa yana nuna abincin da ke da ƙananan, matsakaici da haɓakar glycemic wanda yawancin mutane ke cinyewa akai-akai:

Yana da mahimmanci a tuna cewa ya kamata ku ci abinci tare da matsakaicin matsakaici na glycemic index, saboda wannan yana rage samar da mai, yana ƙaruwa da ƙoshin lafiya kuma yana rage yunwa. Game da yawan abincin da ya kamata a ci, wannan zai dogara ne akan bukatun mutum na yau da kullun kuma, sabili da haka, yana da mahimmanci a tuntubi masanin abinci mai gina jiki domin aiwatar da cikakken ƙimar abinci mai gina jiki ta yadda zai yiwu a nuna abin da aka ba da shawarar zuwa ci a rana ta rana. Duba misali na menu mai ƙarancin glycemic.

Glycemic index of abinci da cikakken abinci

Lissafin glycemic na cikakken abinci ya sha bamban da glycemic index na keɓaɓɓun abinci, kamar yayin narkar da abinci, abinci yana haɗuwa da haifar da sakamako daban-daban akan glucose na jini. Don haka, idan cin abinci yana da wadataccen tushen abinci mai ƙwanƙwasa, kamar su burodi, soyayyen faranshi, soda da ice cream, zai sami ƙarfi sosai don haɓaka sukarin jini, yana kawo mummunan sakamako na lafiya kamar ƙara nauyi, cholesterol da triglycerides.

A gefe guda kuma, daidaitaccen abinci iri-iri, wanda ya ƙunshi, alal misali, shinkafa, wake, salatin, nama da man zaitun, zai sami ƙarancin glycemic index kuma zai sa suga ya hauhawar jini, ya kawo fa'idodin lafiya.

Kyakkyawan shawara don daidaita abinci shine a koyaushe hada da abinci gaba ɗaya, 'ya'yan itace, kayan lambu, goro kamar goro da gyada, da kuma tushen furotin kamar madara, yogurt, ƙwai da nama.