Ingamba ya Glycemic ni ikimenyetso gikoreshwa mu kugenzura urwego rwisukari. Ironderero rya Glycemic riterwa nibintu byinshi, harimo ibigizemo uruhare, uburyo bwo kwitegura, gukura ibicuruzwa. Ntibishobora gusa kumenya gusa ko wambaye isahani, ariko kandi ugabanye ibiro, kugabanya urwego rwisukari rwamaraso no kugabanya urwego rwa cholesterol. Dutanga ibisobanuro byibikoresho byururimi rwicyongereza byimiterere yubuzima, aho bisobanurwa neza, kuki ukeneye kumenya indangagaciro ya Glycemic.
Idosiye ya Glycemic
Indangagaciro ya Glycemic (GI) ni kagaciro gakoreshwa mugupima uburyo ibicuruzwa bisobanuye byongera urugero rwamaraso. Ibicuruzwa byashyizwe ahagaragara nkibicuruzwa bike, Hagati cyangwa binini bya glycemic kandi bishyizwe kumurongo kuva 0 kugeza 100. Ibicuruzwa byihariye bya Gi-byihariye, bike birashobora kugira ingaruka ku isukari yisukari ukurikije ubushakashatsi "Glycemic Ibibazo byo gupima n'ingaruka zabo ku mibanire y'imirire.
Ibicuruzwa byinshi bitinda
Ifoto: Ibisobanuro.com.
Dore amanota atatu ya gi:
Hasi: 55 cyangwa munsi yayo
Ugereranije: 56-69
Hejuru: 70 cyangwa irenga
Ibicuruzwa hamwe na karubone isukuye kandi isukari yagoswe ni vuba kandi akenshi ifite uburebure gi, mugihe poroteyine, ibinure cyangwa ibicuruzwa bisanzwe bifite bike gi. Ibicuruzwa bitarimo Carbohyteds bidafite GI kandi birimo inyama, amafi, inyoni, imbuto, imbuto, ibyatsi, ibirungo. Ibindi bintu bigira ingaruka kubicuruzwa bya GI birimo gukura, uburyo bwo guteka, ubwoko bwisukari, ikubiyemo.
Wibuke ko indangagaciro ya Glycemic itandukanye numutwaro wa Glycemic (GL). Bitandukanye na GI, bitazirikana urugero rwibiryo biribwa, GL igena umubare wa karubone mubice byabicuruzwa kugirango umenye uko ibi bishobora kugira ingaruka kurwego rwa SOR. Kubera iyo mpamvu, ni ngombwa kuzirikana urutonde rwa Glycemic ndetse n'umutwaro wa glycemic mugihe uhisemo ibicuruzwa kugirango ukomeze urwego rwisukari muzima.
Indangagaciro ngufi ya Glycemic
Indorerwamo-ya Glycemic ikubiyemo gusimbuza ibicuruzwa biri hejuru kubafite abafite ibara rifi. Kubahiriza ibipimo biri hasi glycemic birashobora kugirira akamaro ubuzima, harimo:
Kunoza amabwiriza agenga isukari yamaraso. Inyigisho nyinshi, nk'urugero, "kugabanuka mu cyerekezo cya Glycemic bifitanye isano na Glyce" byerekanaga ko kubahiriza isukari hasi ya GI no kunoza urugero rw'amaraso mu bantu bafite diyabe ya 2.
Gutakaza ibiro byihuse. Ubushakashatsi bumwe bwerekana ko kwizihiza imirire mike ya GI bishobora kuganisha ku kugabanya ibiro. Ubushakashatsi bwinyongera burakenewe kugirango tumenye uburyo ibi bigira ingaruka kumicungire yuburemere bwigihe kirekire.
Kugabanya urwego rwa cholesterol. Kubahiriza hamwe na fit nkeya zirashobora gufasha kugabanya urwego ruhuriza hamwe na ldl (abakene), nicyo kintu cyingaruka zindwara zumubiri.
Ntugakureho karubone na gato - ibicuruzwa byose ni ingirakamaro.
Ifoto: Ibisobanuro.com.
Uburyo bwo Gukurikiza Indyo
Ifirire myiza-glycemic indyo ikwiye kubamo cyane cyane Ibicuruzwa bike bigi, nka:
Imbuto: pome, imbuto, amacunga, indimu, limesruit
Abakire mu mboga za fibre: broccoli, cauliflower, karoti, epinari, inyanya
Ingano zose: Swan, Couscous, sayiri, Buckwheat, Farro, Oats
Ibinyamisogwe: ibinyomoro, ibishyimbo byirabura, imbuto, ibishyimbo
Ibiryo nta gaciro gafite cyangwa hamwe na Gike nkeya cyane nabyo birashobora gukoreshwa nkigice cyimirire yuzuye hamwe na glycemic. Harimo:
Inyama: inyama z'inka, bimes, umwana w'intama, ingurube
Inyanja: Tuna, Salmon, Shrimps, Mackerel, Antchovies, Sardine
Inkoko: Inkoko, Turukiya, Duck, ingagi
Amavuta: Amavuta ya elayo, Amavuta ya Cocout, Amavuta ya Avoka, amavuta yimboga
Nuts: almonds, macadamia, walnuts, pisite
Imbuto: Imbuto Chia, imbuto za sesame, imbuto zurugi, imbuto za flax
Ibyatsi n'ibirungo: Turmeric, Pepper Pepper, Cumin, Dill, Basil, Rosemary, Rosemary, Cinnamon
Nubwo nta bicuruzwa bibujijwe rwose kurya ibiryo, ibicuruzwa hamwe na Gigomba kuba bike.
Ibicuruzwa hamwe na GI birimo:
Umugati: Umugati wera, Bagels, Naan, Lavash
Igishushanyo: Umuceri wera, Jasmine Rice, Umuceri Arborio
Ingano: oats yihuta, ifunguro rya mugitondo ryumye
Pasta na Noodles: Lazagany, Spaghetti, Ravioli, Pasta, Fettuccini
Imboga zangiza: Ibirayi bikaranze, ibirayi, ifiriti yubufaransa
Guteka: Cake, Gutanga, Cookies, Croissants, Muffins
Ibiryo: Shokora, Crackers, Microwave, Popcorn, Chips, Pretzils
Ibinyobwa birimo ibinyobwa: soda, umutobe wimbuto, ibinyobwa bya siporo
Byiza, gerageza gusimbuza ibi bicuruzwa kubicuruzwa hamwe na GI.
Gukurikira intungamubiri ntoya ya glycemic yerekana guhana ibicuruzwa hamwe na GI hamwe nubundi buryo hamwe na GI. Ingano yo hasi-glycemic irashobora gufasha kugenzura urwego rwisukari, kugabanya urwego rwa cholesterol kandi wihutishe kugabanya ibiro mugihe gito.