Domin dace abinci mai gina jiki shi ne zama dole a yi la'akari da glycemic index abinci

A ƙarshen XX karni shi ya ɓullo da wani tsarin da rarrabuwa na kayayyakin a cikin jini glucose matakin kan lokaci bayan ingestion da wani abinci samfurin. Don wannan karshen, mun gabatar da manufar "glycemic index abinci." Yana nuna adadin na karuwa a cikin jini sugar daga cin samfurin. Kamar yadda misali mafi sau da yawa dauki glucose, ta index ne 100.

A mafi girma da glycemic index of abinci, da girma da jinin sugar yakan bayan gwamnati da kuma karin ci gaba a cikin insulin. Wannan hormone gudamawar sugar to jiki ta tsokoki yi amfani da shi, ko da wuce haddi mai a wasu yankunan na jiki kamar kitse. Insulin ma ya hana hira da tara mai zuwa glucose, wanda aka sarrafa ta nan da nan cikin jiki. Wannan inji na jari da muka gada daga kakanninmu, a lokacin da kitsen reserves a hali na rashin gina jiki ya kasance shine mai samar da rayuwa a cikin wuya lokaci na rashin abinci.

Bayan kaifi karu glucose matakin ne ba kasa ciwo ya kayar, haddasa wani ƙarya ji yunwa. Shan manyan yawa na kayayyakin da ciwon fairly high glycemic index zai iya sa ba kawai m ji yunwa, amma kuma stimulates da ci gaban irin II ciwon sukari, ciwon kai, dizziness, hawan jini, kiba da kuma sauran cututtuka.

A lokaci guda yayin da shan 'yan kayayyakin da cewa suna da wani low glycemic index, fitowan da yunwa ji muhimmanci jinkiri da kuma na gaba abinci za ka ci mai yawa ƙasa. Saboda haka, nutritionists bayar da shawarar a fara da safe tare da 'yan jita-jita da wannan category: hatsi, kayan lambu, dukan hatsi breads, m' ya'yan itãcen marmari, madara da kuma sauran gina jiki kayayyakin, kazalika da zare.

A glycemic index abinci dabam dangane da mataki na aiki abinci. Alal misali, raw kayan lambu suna da adadi ne mai yawa ƙananan fiye da dafa shi (raw karas - 35, Boiled - 85). 'Ya'yan itãcen marmari da kuma kayan lambu suna mafi kyau ci abinci tare da fata - shi ya ƙunshi kawai da zare, wanda slows saukar da ya kwarara daga glucose a cikin jini, rage overall glycemic index abinci ko wani abinci a matsayin dukan.

Tare da kara mataki na samfurin milling qara ta glycemic index: buns na high-sa gari - 95, fari da abinci daga gari na farko aji - 70, wholemeal - 50, dukan alkama bran - 35. Saboda wannan dalili, mafi abun da ake ci miƙa na musamman amfani gari kayayyakin daga low-sa gari.

Domin mafi yawan mutane, shi ne kyawawa don amfani kayayyakin da low glycemic index. Bayan da liyafar da wani jinkirin assimilation kayayyakin da wani m Yunƙurin da kuma fada adadin glucose a cikin jini. Wannan damar domin kananan total caloric ci ba su ji yunwa, nauyi iko da kuma kauce wa jari na m adibas. Don asusu domin wannan zabin, za ka bukatar wani tebur. A glycemic index ne kullum ya kasu kashi uku:

• Low - har zuwa 40.
• Matsakaici - daga 41 zuwa 70.
• High - fiye da 71.

Kana bukatar ka tuna: da mafi m, da furotin da kuma fiber, ƙananan da glycemic matakin kayayyakin. Protein kayayyakin, da acid da cellulose iya rage gudu yawa glucose a cikin jini ya kwarara, wanda rage overall glycemic matakin abinci da haka daidaita cin abincin nasu.