Ntuziaka Glycemic bụ ihe ngosipụta nke ejiji na-achịkwa ọkwa shuga dị n'ọbara. Ntinye ego nke Glycemic na-emetụta ọtụtụ ihe, gụnyere ihe mejupụtara ya, usoro ịkwadebe, ntozu ngwaahịa. Ọ gaghị enwe ike ịchọpụta na ị yikwasị n'elu efere, mana ịbawanye oke ala, belata ọbara shuga ọbara ma belata ọkwa cholesterol. Anyị na-enye nsụgharị nke asụsụ Bekee maka nsụgharị ahụike, nke akọwara n'ụzọ doro anya, gịnị kpatara na ịkwesịrị ị mata mkpụrụ osisi glycemic nke ngwaahịa.
Kedu ihe bụ ihe ndekọ glycemic
Ntuziaka Glycemic (GI) bụ uru eji tụọ etu ngwaahịa akọwapụtara na-abawanye ọkwa shuga dị n'ọbara. A na-ekenye ngwaahịa dị ka obere ngwaahịa, ma ọ bụ dị elu ma ọ bụ dị elu ma ọ bụ dị elu site na 0 ruo 100. Obere nke GI dị ka ọmụmụ "Glycemic na Ibu Glycemic: Nsogbu na mmetụta ha na mmekọrịta na-arịa ọrịa.
Ngwa dị elu GI na-akwụsịlata slimming
Foto: Egosiputa.
Nke a bụ ọkwa atọ:
Dị ala: 55 ma ọ bụ obere
Nkezi: 56-69
Elu: 70 ma ọ bụ karịa
Ngwaahịa nwere carbohydrates na shuga na-agbari ngwa ngwa ma na-enwekarị elu gi, ebe protin, abụba ma ọ bụ ngwaahịa fiber na-enwekarị GI. Ngwaahịa ndị anaghị enwe carbohydrates enweghị gi ma tinye anụ, azụ, nnụnụ, mkpụrụ, mkpụrụ na mmanụ. Ihe ndị ọzọ na-emetụta ngwaahịa GI gụnyere ntozu, usoro esi nri, ụdị shuga, nke ya nwere.
Buru n'uche na index inxCenc dị iche na Glycemic ibu (GL). N'adịghị ka GI, nke na-adịghị ewere ego nri riri, gl na-ekpebi ego carbohydrates na akụkụ nke ngwaahịa iji chọpụta otu ihe a nwere ike isi metụta ọkwa shuga ọbara. Maka nke a, ọ dị mkpa iburu n'uche na ntinye uche Glycemic na ibu Glycemic mgbe ị na-ahọrọ ngwaahịa iji lekọta ọkwa shuga dị mma.
Nri Glycemic nri
Nri ntụzi na-adị ala na-agụnye ngwaahịa dị elu nke GI na ndị nwere obere Gi. Nnọnyere na nri Glycemic nri dị ala nwere ike ịbara ahụike, gụnyere:
Melite usoro nke ọkwa shuga dị n'ọbara. Ọtụtụ ọmụmụ, dịka ọmụmaatụ "ibelata ihe metụtara Glyce na-ejikọ ya na nri na-eri nri na-enwe ike belata ọkwa shuga dị n'ọbara na ndị mmadụ ọrịa shuga 2.
Oke ibu. Studiesfọdụ ọmụmụ na-egosi na idebe nri nke fi nri dị ala nwere ike ibute oke iwe. Nchọpụta ndị ọzọ achọrọ iji chọpụta etu nke a si emetụta nlekọta dị ogologo.
Belatara ọkwa cholesterol. Ntachi nri dị ala nwere ike inye aka belata ma na na na na na na na na na na na na na na na ọrịa na-efe efe, nke bụ ihe dị ize ndụ nke ọrịa obi.
Ewepula carbohydrates ma ọlị - ngwaahịa niile bara uru.
Foto: Egosiputa.
Etu esi eso nri
Nri nri nke Glycemic kwesịrị ịgụnye ngwaahịa dị ala dị ala, dịka:
Mkpụrụ osisi: apụl, tomato, oroma, lemons, lines, grape
Ọgaranya na akwụkwọ nri: Broccoli, kọlịflawa, karọt, akwụkwọ nri, tomato
Ahịhịa: swan, couscous, bali, buckwheat, farro, otis
Legles: lentil, agwa ojii, mkpụrụ, agwa
Enwekwara ike iji nri gi ma ọ bụ nke dị ala nwere ike iji ya dị ka akụkụ nke nri siri ike na ntinye Glycemic dị ala. Ha gụnyere:
Anụ: anụ, bison, nwa atụrụ, anụ ezi
Seafod: tuna, salmon, shrimps, mackerel, arịka, sardines
Ọkụkọ: ọkụkọ, toki, ọgazị
Mmanụ: mmanụ oliv, mmanụ aki oyibo, ube oyibo, mmanụ oriri
Mkpụrụ: almọnds, Macadamia, Warnuts, Pistachios
Osisi: mkpụrụ Chia, mkpụrụ sesame, Mkpụrụ flax
Herbs na ngwa nri: Turmeric, nwa ose, cumin, cumin, dil, basil, basil, Rosemary, pawuda
Ọ bụ ezie na ngwaahịa anaghị amachibidoro iri nri, ngwaahịa na elu gi ga-amachaghị.
Ngwaahịa na Gi elu GI gụnyere:
Achịcha: achịcha ọcha, bagels, Naan, Lavash
Fig: osikapa, osikapa jasmine, osikapa Arborio
Ọka: ejiji akwa ejiji, nri ụtụtụ akọrọ
Pasta na noodles: Lazagany, Spaghetti, Ravioli, Pasta, Futuccini
Inine stachi: poteto mashed, poteto, french french
Ime achịcha: Achịcha achicha, donuts, kuki, croissants, muffins
Nri: Chocolate, Ndị na-achọgharị, microwave, popcorn, ibe, Preamziels
Ihe ọ drinksụ mmiri nwere shuga: soda, ihe ọiụ mkpụrụ osisi, ihe ọ drinksụ drinksụ
Kwesịrị, gbaa mbọ dochie ngwaahịa ndị a na ngwaahịa nwere obere GI.
Followinggbaso nri na-eri nri Glycemic na-egosi mgbanwe nke ngwaahịa na elu gi na ndị ọzọ na obere gi. Nri nri na-adị ala nwere ike inye aka ịchịkwa ọkwa shuga dị n'ọbara, belata ọkwa cholestel ma mee ka ọ dị obere obere oge.