A karkashin glycemic index yana nufin ikon hawan carbohydrate don tayar da jini sugar level (hanyar da ake kira tsari na hyperglycemia). Fiye da hyperglycemia, mafi girma da alamar glycemic na carbohydrate da ke cikin waɗannan samfurori.
Gina na abinci don glycemic index
Glycemic index of kayayyakin ya kamata a la'akari a kowace abinci da nufin rasa nauyi ko inganta jiki. Me kake bukata don sanin lokacin shirya irin wannan abincin? Ta wurin girman glycemic index, duk carbohydrates yawanci raba zuwa "mummunan" da kuma "mai kyau."
Babban halayen glycemic yana nuna abin da ake kira "bad" carbohydrates. Su ne ke da alhakin mutum mai nauyi da kuma jin kunyar da ke damunsa. "Carbohydrates" maras kyau suna da hankali sosai da sauri kuma suna iya samun sakamako mai ban mamaki a kan metabolism.
Abincin da ke biyowa ya bambanta da wani babban glycemic index: manna daga gindin gari, jam, guna, bango, beets, gurasa marar yisti daga gari mai tsayi, gurashin gishiri, shinkafa, masara, kukis, dankali dankali, cakulan tayal, muesli, sukari , flakes (popcorn), karas, zuma, nan da nan mashed dankali, dafa dankali, malt, glucose. Ƙarin bayani - a cikin tebur da ke ƙasa.
Ƙananan glycemic index yana da "kyau" carbohydrates. A cikin abun da suke ciki, zamu sami yawancin bitamin, ma'adinai na ma'adinai da abubuwa masu alama. "Carbohydrates" mai kyau "basu da mummunan sakamako a kan metabolism. Wadannan carbohydrates ne kawai suna jin dadin jiki, sabili da haka ba za su iya haifar da karuwa mai yawa a cikin sukari a cikin jini ba. A cikin layi daya, suna ba mu damuwar jin dadi, rage jin yunwa. Saboda haka, abincin da ya ƙunshi samfurori da ƙananan glycemic index, zai zama mafi amfani ga mu.
Kasuwanci tare da glycemic index sun haɗa da: namomin kaza, lemons, tumatir, kayan lambu mai launin ruwan inabi, soy, fructose, cakulan cakulan da suka hada da 60% koko, 'ya'yan itace gwangwani ba tare da sukari ba,' ya'yan itace mai 'ya'yan itace, ruwan' ya'yan itace ba tare da sukari, gurasa gurasa, wake wake, kayan kiwo, burodin gurasa, wake mai tsami, wake mai launin fata, macaroni samfurori daga gurasar gari mai laushi, ƙanshi oat, Peas, shinkafa shinkafa, gurasar gari tare da bran. Ƙarin samfurori suna cikin tebur da ke ƙasa.
Abinci tare da haɗin glycemic high - "m" carbohydrates - yana da wanda ba a so ya dauki lokaci daya tare da fats. Wannan yana haifar da rashin ciwo, kuma wani ɓangare mai mahimmanci na cinyeccen mai yana adana cikin jiki.
Don tabbatar da cewa abinci, gingwadon glycemic index, ya kasance ya fi dacewa a gare ku, don Allah a lura cewa an raba raguwa zuwa ƙungiyoyi biyu - dabbobi da kayan lambu. A lokaci guda, akwai ƙwayoyin da za su ƙara yawan ƙwayoyin cholesterol - abin da ake kira cikakken fatattun. Muna haɗuwa da su a cikin nama maras kyau, kyauta kyauta,
Akwai ƙwayoyin da ba su da alaka da haɗarin cholesterol. An samo su a cikin qwai, oysters da nama mai naman ba tare da konkoma karãtunsa ba. Haka rukuni ya haɗa da man fetur, wanda zai iya rage adadin triglycerides a cikin jini, ta haka yana hana bayyanar thrombi da kare zuciyarmu.
Kuma, a ƙarshe, wasu ƙwayoyi na iya rage ƙwayar cholesterol. Irin waɗannan nau'in suna samuwa a duk kayan mai. Kyakkyawan carbohydrates, wanda ke da alamar glycemic mai zurfi, yana da amfani a haɗa tare da ƙwayoyin ƙungiyoyi biyu na ƙarshe.