Index alama ce mai nuna alama wacce ake amfani da ita don sarrafa matakan sukari na jini. Manyan kayan abinci na glycemic yana tasiri kan dalilai da yawa, ciki har da tsarin sa, hanyar shiri, balaga samfurin. Ba zai iya taimaka muku kawai sanin cewa ka saka farantin ba, amma yana rage matakan sukari na jini da rage matakan cholesterol. Muna ba da fassarar kayan Ingilishi na Ingilishi na Engareline Etitionline, wanda a bayyane yake bayyana a sarari, me yasa kuke buƙatar sanin ƙwararren glycemic na samfuran samfuran.
Menene ma'anar glycemic
A glycemic Index (GI) shine darajar da aka yi amfani da ita don auna yadda abubuwan da aka ayyana sun karu matakan sukari na jini. Ana rarrabe kayayyakin kamar low, matsakaici ko samfuran glycemic na glycemic kuma ana iya shafar matakan sukari na jini a cewar nazarin "glycemic index. Ayyukan ma'auni da tasirinsu game da alaƙar abinci.
Babban kayayyakin GI suna raguwa da slimming
Hoto: unsplash.com.
Anan akwai ƙimar GI uku:
Low: 55 ko ƙasa da haka
Matsakaita: 56-69
High: 70 ko sama da haka
Kayayyakin da ke da babban kayan kwalliyar carbohydrates da sugars suna narkewa da sauri kuma galibi suna da babban giji, kayan manyan gwangwani, da samfuran fiber yawanci suna da low giwa. Kayayyakin da basu da carbohydrates ba su da GI kuma basu da nama, kifi, tsuntsu, kwayoyi, tsaba, ganye, kayan ƙanshi da mai. Sauran dalilai waɗanda ke shafar samfuran GI sun haɗa da balaga, hanyar dafa abinci, nau'in sukari, wanda ya ƙunshi.
Ka tuna cewa glycemic index ya bambanta da nauyin glycemic (gl). Ba kamar GI ba, wanda baya yin la'akari da adadin abincin da ke tattare da adadin carbohydrates a cikin rabo daga sassan samfurin domin sanin yadda hakan zai iya shafar matakan sukari na jini. A saboda wannan dalili, yana da mahimmanci a bincika duka glycemic index index da kuma nauyin glycemic lokacin zabar kayayyakin jini don ci gaba da kula da matakan sukari na jini.
Low glycem na abinci
Abincin mai ƙarancin glycemic ya haɗa da sauyawa na manyan samfuran GI akan waɗanda suke da ƙananan giwa. Yarda da kayan abinci na glycemic na glycemic na iya amfani da lafiya, gami da:
Inganta ka'idodin matakan sukari na jini. Yawancin karatu, alal misali, "rage Index Index hade da inganta matakan sukari na jini da inganta matakan sukari na jini a cikin mutane da ke da sypee 2.
Lamari mai nauyi. Wasu binciken sun nuna cewa kiyaye ƙananan abincin Gishan zai iya haifar da asarar nauyi na ɗan lokaci. Ana buƙatar ƙarin bincike don tantance yadda wannan ya shafi gudanar da nauyin nauyi na lokaci mai tsayi.
Rage matakan cholesterol. Yarda da ƙarancin abinci mai sauƙi na iya taimakawa rage rage matakan duka a cikin gama gari da LDL (talakawa) cholesterol, waɗanda sune abubuwan haɗari na cututtukan zuciya.
Karka cire carbohydrates a duk - duk samfuran suna da amfani.
Hoto: unsplash.com.
Yadda za a bi abinci
Abincin mai ƙarancin ƙwayar cuta ya ƙunshi samfuran samfuran GI, kamar:
'Ya'yan itãcen marmari: apples, berries, lemu, lemons, lemons, lemons, innabi
Mawadaci a cikin kayan lambu na fiber: broccoli, farin kabeji, karas, alayyafo, tumatir
Duk hatsi: Swan, Cuscous, sha'ir, Buckwheat, Farrro, Oats
Legumes: lentil, wake, baƙar fata, ƙwaya, wake
Ana iya amfani da abinci ko kuma tare da ƙarancin giwan giwa a zaman wani ɓangare na abinci mai daidaitaccen abinci tare da ƙarancin glycemic index. Sun hada da:
Nama: naman sa, bison, rago, alade
Shaafood: Tuna, Salmon, Shrimps, Mackerel, Anchovies, Sardes
Kaji: kaza, turkey, duck, Goose
Man: man zaitun, man kwakwa, man avocado mai, man kayan lambu
Kwayoyi: almon, macadamia, waldes, pistachios
Tsaba: tsaba chia, sesame tsaba, cannabis tsaba, flax tsaba
Ganye da kayan yaji: zakara, barkono baƙi, cumin, dill, bashil, Rosemary, kirfa, fureula
Kodayake babu samfurori da gaske an haramta su sosai saboda cin abinci, samfuran da ke da babban giba ya zama mai iyaka.
Kayayyakin tare da babban gi ya hada:
Gurasa: farin burodi, bagels, Nan, lavash
Fig: farin shinkafa, shinkafa Jasmin, shinkafa arboroo
Hatsi mai sauri: mai saurin ɗaukar hoto, busassun karin kumallo
Taliya da noodles: Zabaghanny, Spaghetti, Ravioli, talTA, Fettuccini
Kayan lambu mai tsiro: mashed dankali, dankali, soyayyen Faransa
Yin burodi: Cake, Donuts, Kukis, Croissants, Muffins
Cakuda: cakulan, masu fasa, microwave, kwakwalwan kwamfuta, kwakwalwan kwamfuta, protzels
Abin sha mai dauke da sukari: soda, 'ya'yan itace, abubuwan sha
Daidai ne, yi ƙoƙarin maye gurbin waɗannan samfuran akan samfuran tare da ƙananan giwa.
Biyo bayan cin abinci mai ƙarancin ƙarfi-glycemic yana nuna musayar samfuran tare da masu ɗaukaka tare da ƙananan giwa. Abincin Glycemic na Glycemic na iya taimakawa wajen sarrafa matakan sukari na jini, rage matakan cholesterol da sauri na ɗan gajeren lokaci.