A glycemic index of persimmon, apple da kuma sauran 'ya'yan itatuwa

Duk wani samfurin wanda a cikin abun da ke ciki ƙunshi carbohydrates, ban da samar da makamashi darajar yana da wani muhimmanci dukiya. Wannan ne glycemic index, ko GI taƙaice. Wannan nuna alama yana da tasiri kai tsaye a kan kiba da kuma nauyi asara tafiyar matakai.

Mene ne glycemic index?

Glycemic index - wani gwargwado na da tasiri na used kayayyakin a cikin jini na mutum, ko wajen, a kan matakin na sukari a cikin shi. A glycemic index ne a gani na kai tsaye kwatanta halayen cikin glucose da wani abinci abu. A nan, babban aka gyara daga cikin dabara ne matakin na digestibility. Domin batu na reference aka dauka GI na glucose daidai to 100.

Idan glycemic index of abinci dauke su low, ta yin amfani da shi ne ba cutarwa ga jiki a matsayin sugar matakin zai tashi sannu a hankali. A mafi girma da GI, da sauri da kuma mafi muni a karshen zai zama jini.

Products cewa minimally addabi jiki, da low kudi - daga 0 to 49. Sredniy GI ne a cikin kewayon daga 50 zuwa 69. A high - daga 70 ko fiye. Alal misali, persimmon glycemic index ne 50. Saboda haka, wannan samfurin shine talakawan da mummunan tasiri a kan jini sugar. GI dogara a kan dalilai kamar da adadin fiber da kuma gina jiki, irin carbohydrates, da hanyar da zafi magani. Domin da farko lokacin da glycemic index da aka bude da kuma sa a cikin terminology a 1981 da Canada Farfesa David Jenkins. A cikin nazarin, Dr. aka neman magani domin ciwon sukari. Bayan jerin gwaje-gwajen saukar Jenkins index jadawali na sakamako a kan mutum jini. Its aiki lokaci masana kimiyya sun yi amfani da haka ya zuwa yanzu.

Barazana jini kayayyakin

High glycemic index ya zama na kowa da kowa a farkarwa. Products dauke da wannan bangaren bayan shigar da jini da sauri ta da jini sugar matakan da jijiyoyi. Wannan tsari stimulates pancreas yi involuntary watsi da yawa insulin.

Wannan hormone sucrose bazuwa zuwa duk tsokoki na ciki gabobin, ta hanyar mayar da shi a cikin kitse. Bayan haka, shi impedes aiwatar da narkewa kusan duk pollutants. Saboda haka, insulin inganta jari na adipose nama, haddasa jiki zuwa watsi gabansu. Yana da wannan dalili da cewa mutum hasarar da m makamashi adana for kwana.

An ba da shawarar da kullum amfani da kayayyakin dauke da high GI, ko zai kasance a hadarin kiba ko ciwon sukari karshe mataki. A glycemic index of ya'yan itace da kuma kayan lambu ne daya daga cikin mafi ƙasƙanci, don haka da yawa masana bayar da shawarar da shi zuwa ga na yau da kullum rage cin abinci. A na biyu wuri a cikin GOP ne berries da kuma wasu kayan lambu.

Glycemic index: persimmon

Wannan na wurare masu zafi da 'ya'yan itace an dauki daya daga cikin mafi amfani ga jikin mutum. A ko hali haka ne, idan glycemic index of persimmon ne 50? Wannan Fihirisar za ta atomatik hada da 'ya'yan itatuwa daga sredneopasnyh ga jini sugar matakan. A daya hannun, a cikin wurare masu zafi 'ya'yan hada da sallama mai yawa na carbohydrates (20%), sabili da haka ta digiri na lalacewar da aka rage girmanta. Bugu da kari, a glycemic index of persimmons masana kimiyya da dama dauke da iyakar (tsakanin matsakaici da kuma low). Ya kamata a lura da cewa 'ya'yan suna da dace domin daban-daban abun da ake ci, kamar yadda shi ne duka gina jiki da kuma kalori (game da 57 kirawo ta 100 g). A abun da ke ciki na persimmon wadãtar disaccharides, abin da ake ci fiber, potassium, magnesium, alli, da baƙin ƙarfe, phosphorus da sauran m microcomponents. Har ila yau, 'ya'yan ƙunshi mai yawa bitamin: carotene, ascorbic acid, thiamine, niacin, riboflavin.

A Glycemic Index: apple

Wannan 'ya'yan itace ga ƙarni aka dauke da magani samfurin amfana daga mutane da yawa cututtuka. Wannan ne evidenced da glycemic index na apple, wanda shi ne daidai 35. Wannan damar tayin zama a cikin jerin low GI.

Apple kanta ne ba caloric samfurin. Its makamashi darajar ne kawai 47 kirawo. A gaban a cikin 'ya'yan da high matakan da bitamin C rage permeability daga cikin ganuwar jini zuwa gubobi da kuma kara habaka rigakafi. Apples ma ake wadãtar da na ganye maganin rigakafi kamar maras tabbas, cewa neutralize mura ƙwayoyin cuta, pathogens staphylococcus da dysentery. Daga cikin sauran amfani abubuwa dauke a cikin 'ya'yan fiber, citric acid, baƙin ƙarfe, potassium, pectin, quercetin, wani antioxidant, aidin da sauransu.

Glycemic index: kabewa

Wasu mutane kawo 'ya'yan itace ga berries, amma ya yarda da shi dauke da kayan lambu a cikin rayuwar yau da kullum. A cikin wani hali, da kabewa, da glycemic index ne daidai da 75, yana daga cikin hatsari ga jijiyoyi na ganye kayayyakin. Wannan adadi ya sa da kankana da 'ya'yan itace na daya daga cikin mafi cutarwa gargajiya kayan lambu a cikin mutum rage cin abinci. Green kabewa glycemic index wanda shi ne 72, shi ne kuma a cikin jerin kayayyakin da wani babban GI.

A daya hannun, kalori kayan da ke sa shi ba makawa a lokacin da m abun da ake ci. Its makamashi darajar da 100 g na ba fiye da 22 kirawo. Bugu da kari, babban adadin disaccharide kabewa, sitaci, pectin abubuwa, fiber, da baƙin ƙarfe, alli, Organic acid, magnesium, potassium, bitamin B, C, E, PP, T. Shi ne ya kamata a lura da cewa kayan lambu ƙunshi mutane da yawa sau fiye da irin wannan amfani beta pigment kamar yadda carotene fiye da a wannan karas da naman sa hanta.

A madadin magani kabewa da ake amfani da rigakafin nephritis, hauhawar jini, urinary fili kumburi, da basur, da yawa wasu cututtuka.

Glycemic index: Kayan lambu da 'ya'yan itatuwa

Wadannan shuka abinci ne ba kawai gina jiki da kuma abin da ake ci, amma kuma da amfani sosai, kamar yadda suka dauke m ga jikin mutum microcomponents. A talakawan glycemic index 'ya'yan itatuwa ne kama da cewa na kayan lambu.

A daya hannun, kuma da iri na shuka abinci da wakilainsu musamman cutarwa. Alal misali, glycemic index of persimmon - 50. Wannan 'ya'yan an yarda da kullum amfani. Amma da kwanakin da sosai high GI - 103. A kayan lambu irin wakilin da fari, shi ne wani rutabaga. Its glycemic index ne 99. Domin reference - ya fi na kowa abinci da su GI: apricot - 20 orange - 35 kankana - 70 Broccoli - 10 inabi - 44, Peas - 35, pear - 33 zabibi - 65, zucchini - 75, kabeji - 10, dankali - 70, strawberry - 32 lemun tsami - 20, da albasarta - 15 kokwamba - 20 faski - 5, gwoza - 70, wake - 30.

A glycemic index sugar

Shi ne ba wani asirin da cewa zaƙi ne ko da yaushe da kuma a ko'ina dauke daya daga cikin mafi cutarwa kayayyakin abinci daga daban-daban ra'ayoyi. Alal misali, glycemic index of sugar ne daidai 70. Wannan yana sanya yawan m kayayyakin a wani babban GI. Dan kadan kasa cutarwa ga jini abun da ke ciki shi ne sucrose. Its glycemic index ne 60. A mafi amfani da irinta sugar ne fructose. Shi ne duk da GOP 20.

Daya daga cikin mafi cutarwa sweets da wani babban glycemic index dauke wafer (80), caramel (80), da jam (70) da kuma jelly marmalade (70). Duk da haka, da zakara na GOP ne zuma. Da tasiri a kan index of jini sugar ne daidai 90. The mafi m ne duhu cakulan (25).

Glycemic index: hatsi da kuma hatsi

Masana kimiyya sun dade da tabbatar da cewa amfanin gona da suke da muhimmanci ga lafiyar dan adam. Shi ya sa haka rare hatsi a cikin abinci na 'yan wasa. A glycemic index na hatsi, a kan talakawan, a cikin kewayon 45 zuwa 65. Game da hatsi, da GI jere daga 22 zuwa 70.

The mafi ƙasƙanci glycemic index alkama da na sha'ir groats - 45, yayin da mafi girman - a cikin semolina (65). Daga cikin mafi amfani ganye dauke ruwan kasa shinkafa (49).

Shi ne ya kamata a lura da cewa GOP sha'ir ne kawai 22, a lokacin da buckwheat - 50.