Ndị na-eri nri na ndị na-arịa ọrịa shuga maara na nri nchịkọta glycemic dị elu, ndepụta nke buru oke ibu, na-abawanye glucose ma na-eduga oke ibu.
Ndepụta nke glycemic, ya na ọdịnaya nke kalori, nwere mmetụta dị omimi na usoro nke oke ibu na oke ibu. Eziokwu na-adọrọ mmasị bụ na ngwaahịa dị kalori nwere ike ịnwe obere glycemic, yana nke ọzọ. Ya mere, ọ dị mkpa ịghọta ụdị ngwaahịa a ga-eripị, na nke ka mma ịjụ.
Gini bu ndeko glycemic?
Taa, ụlọ ahịa obodo na ebe a na-ere ahịa na-adọta ụdị ngwaahịa dị ukwuu. Mana rue taa, ọ bụ mmadụ ole na ole chere na ha bara uru.
A maara na ngwaahịa niile kewara abụọ - anụmanụ na osisi sitere. Na mgbakwunye, onye ọ bụla n'ime anyị anụla ma ọ dịkarịa ala n'ime ndụ anyị banyere uru protein na ihe ize ndụ nke oke carbohydrates, karịsịa maka ndị ọrịa na-arịa ọrịa shuga.
Ngwaahịa nwere carbohydrate ọ bụla, otu mgbe na ahụ mmadụ, nwere nkwụsịtụ dị iche. Ọ bụ ya mere eji eji glycemic index (GI) mee ihe iji gosipụta ọnụego nbibi nke ngwaahịa nwere carbohydrates, ma e jiri ya tụnyere ọnụego glucose. O kwesiri iburu n’uche na ihe ederede glycemic index a ka ahuru dika omuma ya dikwa nha 100 Ngwaahịa nwere nnukwu glycemic index na-akụda ngwa ngwa, yana ọnụego dị ala ruo ogologo oge.
Ndị na-eri nri na-ekewa nri nwere carbohydrate n’ime otu nwere GI, nke dị ala na nke dị ala. Ihe oriri nke nwere glycemic index dị mgbagwoju ma ọ bụ na -adị nwayọ na carbohydrates, na nri nwere obere glycemic index na-adị ngwa carbohydrates ma ọ bụ tọgbọ chakoo.
GI bụ ogo mpaghara mpaghara carbohydrate amụrụ na mpaghara nke glucose triangle na pasentị. Iji mee ka ojiji ọ dị mfe, ewebata ihe mgbapụta nke mejupụtara otu narị nkeji (0 - enweghị carbohydrates, 100 - ọnụnọ nke glucose dị ọcha).
N'ime ndị mmadụ, na njikọta nke inwe afọ ojuju ma ọ bụ iri nri kalori, GI nwere ike ịgbanwe. Ihe ndị na-emetụta uru ngosipụta a nwere ike ịbụ:
- Typedị na ọkwa nke ngwaahịa.
- Nhazi nri.
- Ofdị nhazi.
- Ntụziaka esi nri.
A na - ejikọta akụkọ banyere nchọpụta nke glycemic index na dọkịta Canada David Jenkinson. Na 1981, ọ gbakọọ GI ma chịkọta ndepụta ngwaahịa nke ndị ọrịa nwere ọrịa shuga kwere ka ha were. Kemgbe ahụ, enweela ọtụtụ nnwale ndị ọzọ enyerela aka ịmepụta nhazi ọkwa ọhụrụ dabere na ihe egosipụtara GI.
Nke a bụ ihe mere ka mgbanwe dị na nsoro uru uru nke ngwaahịa.
Kedu ka GI si emetụta ahụ mmadụ?
A na-ekpebi nsonaazụ nke glycemic index n'ahụ ahụ mmadụ site n'ọkwa nke carbohydrates nke nri nwere. Na nkwekorita, otu ndi nwere carbohydrate di ala dika ihe eji eme ya nke nwere GI nke 10 rue 40, ya na ihe dika odi iri ano ghari rue iri ano.
Ihe oriri nwere GI dị elu na-abawanye ịbawanye ụba nke shuga, nke, n'aka nke ya, na-eduga n'ịba ụba nke usoro metabolic. N'otu oge, insulin (homonụ na-ebelata shuga) na-ekesa glucose ngafe n’otu ụzọ n’arụ akụkụ anụ ahụ niile. N'ihi ya, nke a gụnyere mmụba na nri afọ. Mmadụ na-erikarị nri, nke na-emetụ ụyọkọ robot nke akụkụ niile dị n’ime ya. Ka emechara, insulin bụ homonụ nke na - eso akpata oke nchekwa abụba, nke dị mkpa ma ọ bụrụ na enweghị ume ahụ. Na njedebe, erighị ihe na-edozi ahụ na-eduga n'ịba ụba kilo. Oké ibu bụ “enyi shuga.” Thedị nke abụọ na - apụta mgbe onye ọrịa nwere oke ibu.
Nri nwere mgbakwunye GI anaghị eweta otu ihe egwu ọ bụla. Otu a gụnyere ọtụtụ ngwaahịa eji eme ịkwado efere, ofe na isi nri ndị ọzọ. Ha bụ isi iyi nke ike maka ahụ mmadụ ma were ike rụọ ọrụ ya.
Abamuru nke nri glycemic dị obere enweghị atụ. Ndepụta GI dị ala na-emetụta ahụ mmadụ nke ọma, ebe ọ na-emeju ya ngwa ngwa ma na-eme ka metabolism dịkwuo mma. Onweghi nsogbu. Mkpụrụ osisi ma ọ bụ akwukwo nri dị ọhụrụ ọ bụghị naanị nwere obere obere glycemic index, kamakwa ọtụtụ vitamin, micro-, macrocells na ngwa ndị ọzọ bara uru. Anyị ekwesịghị ichefu na ụfọdụ ngwaahịa nwere GI dị ala nwere ike ịdị elu nke calorie, yabụ, iji ya mgbe niile bụkwa ihe a na-achọghị.
Ọ dị ezigbo mkpa ịnọgide na-enwe nri na-edozi ahụ, nke ga - enyere aka belata usoro metabolic ma belata agụụ.
Nke a ga - egbochi mmepe nke ọtụtụ ọrịa na - achọghị.
Ndepụta nke Glycemic - Tebụl
Maka ịdị mma, a chịkọtara tebụl ngwaahịa dị iche iche, ọnụ ahịa ọnụego ọnụego mgbanye nke carbohydrates.
Ezigbo ụkpụrụ nwere ike ịdị iche n'ihi na data ndị dị na tebụl ahụ na-agabigaghị.
Ihe ngosi ndi enyere n’ime tebụl ndị ahụ nwere ike ịbụ ntụzịaka n’usoro nri.
Ngwaahịa ndị a nwere ndepụta ntụaka dị elu:
- 100 - achịcha ọcha;
- 95 - ngwaahịa muffin, achịcha, poteto afere, osikapa, aprịkọlo mkpọ;
- 90 - mmanụ a honeyụ, osikapa ozugbo;
- 85 - ọka ozugbo, flakes ọka, sie poteto ma ọ bụ poteto mashed, karọt mgbe ọgwụgwọ ọkụ gasịrị;
- 80 - granola nwere mịrị na akụ;
- 75 - achịcha na-atọ ụtọ, watermelons, melons, ugu, osikapa esiri esi mmiri ara ehi;
- 70 - millet, semolina, couscous, osikapa, osikapa, mmanya na-egbu egbu, painiapulu, nkochi bekee, mmiri ara ehi, nomba oka, ihe ọ drinksụ sugụ na-egbu egbu (Coca-Cola, Fanta, Pepsi, wdg)
- 65 - ihe ọ orangeụ orangeụ oroma n’ime akpa, jam, jam, ntụ ọka wit, achịcha yist ojii, akwụkwọ nri a na-akụ, poteto jakị, mịrị, achịcha rye, marmalade, pasta na chiiz;
- 60 - banana, buckwheat, oatmeal, ice cream, Pizza-crink dị mkpa na tomato na cheese, Mayonezi, osikapa nke nwere ogologo nri;
- 55 - spaghetti, kuki mkpirisi, ketchup, ọka pizza, mkpụrụ vaịn na mkpụrụ vaịn;
- 50 - buckwheat (ndụ ndụ), osikapa basmati, mango, nduku na-atọ ụtọ, ihe ọ appleụ appleụ apụl na-enweghị shuga, osikapa aja aja (unpeeled), oroma, ihe ọ cụ cụ kranberị enweghị shuga;
- 45 - oyibo, achịcha achịcha achịcha dum, mkpụrụ vaịn;
- 40 - aprịkọp a mịrị amị, prun, ihe ọ juiceụ carroụ karọt na-enweghị shuga, fig a mịrị amị, pasta "al dente", prunes;
- 35 - ọka bali pel, tomato dị ọhụrụ, quince, apụl, osikapa ojii, aja aja na odo na-acha edo edo, chiiz ụlọ nwere obere abụba, agwa bekee, pọmigranet, pọmị, piich, nectarine, yogọt na-abụghị abụba, bluuberi, shuga gbara ọchịchịrị, mmiri ara ehi, mkpụrụ osisi na-achọsi ike, lingonberry, bluuberi, asụsụ Mandarin;
- 25 - udara, blackberry, agwa bean, currant uhie, ahịhịa, goozberị, ahịhịa ahihia, lendil na-acha ọbara ọbara, ahịhịa na-acha akwụkwọ ndụ, mkpụrụ osisi ugu, raspberries;
- 20 - atịchok, soy yogọt, eggplant;
- 15 - bran, celery, kukumba, almọnd, brokoli, kabeeji, asparagus, eyịm, olu, ginger, walnuts, hazelnuts, zucchini, pistachios, pine nuts, pesto, leeks, chili ata, Brussels puo, soybeans;
- 10 - letus, ube oyibo;
- 5 - cinnamon, basil, pasili, vanillin, oregano.
Ka ị ghara ịkpaghasị metabolism, ị gaghị emerili nri nwere nnukwu GI. A na-ahapụ ya ka ọ rie ihe naanị mgbe ị kwụsịrị ịrụ ọrụ.
GI di elu ma di ala - uru na ọghọm
Peoplefọdụ ndị mmadụ hiere ụzọ kwenyere na ekwesighi iri carbohydrates nwere ntụpọ dị elu ma ọlị. Dị ka ha na-ekwu, ihe niile bara uru na imeru ihe n'ókè. Iji maa atụ, ị ,ụ nri nwere usoro glycemic dị mkpa mgbe ị nwesịrị mgbatị siri ike. Mgbatị ahụ na-agwụ ike chọrọ ike na ume. Ihe oriri Carbohydrate ga - enyere aka weghachite ike emefuru. N'ọnọdụ ndị dị otú ahụ, nchegbu banyere ihe ize ndụ nke nri GI dị elu bụ n'efu.
Ka o sina dị, nri iri nri glycemic riri mgbe niile dị ize ndụ, ebe ọ na-eduga na nsị ọdachi. Ibu ahụ n’arịrị na oke ịba ọcha n’anya na-eduga n’inwe “ọrịa na-atọ ụtọ” na ọrịa nke usoro akwara obi. Ọ bụghị ihe ijuanya na ọrịa ndị a bụ otu n'ime isi ihe na-akpata ọnwụ na mbara ala.
Ngwaahịa nwere ndepụta glycemic dị ala maka ndị ọrịa mamịrị, yana maka ndị na-echebara ọnụ ọgụgụ ha echiche, na-agakarị nhazi ma ọ bụ nhicha. Mkpụrụ osisi na akwụkwọ nri ọhụrụ, nke nwere ọtụtụ eriri sitere n'okike, na-akachasị uru. Ndepụta nke ngwaahịa dị otu a gụnyere mkpo, ọka na mmiri ara skim.
Ndabere nke ụfọdụ nri bụ ngwakọta nke nri nwere protein na GI dị ala. Ileba anya na nri dị otú a, ị nwere ike iwepu kilogram ọzọ. Nke a, n'aka nke ya, ga-echebe megide oke shuga dị elu yana mmepe nke ọrịa shuga.
Ntọala nri Glycemic dị ala
Ihe oriri tinyere n’ime nri a nwere GI dị ala. Ha debere ahụ mmadụ, na-egbochi ịmalite inwe agụụ. Onye nwere nsogbu nke oke ibu ma ọ bụ ọrịa shuga kwesịrị ịnwale ụdị nri a. Ikekwe nri a ga - enyere aka weghachite ụdị ya mbụ ma ọ bụ dozie shuga ọbara.
Ihe omuma atu a gosiputara na izu uka obula bu ihe ntuziaka nye ndi n’echebara echiche siri ike ijigide nri glycemic di obere. Na mkpokọta, ihe kalori kwa ụbọchị bụ 1,500 kcal. Ihe oriri nwere obere ntụ ọka kwesịrị ịdị na nri.
Maka nri ụtụtụ, ị nwere ike esi nri oatmeal na mmiri site na ịgbakwunye mịrị amị achara. A na-atụ aro ị drinkụ otu iko mmiri ara ehi skim ma rie apụl, ọkacha mma maka akwụkwọ ndụ akwụkwọ ndụ, ebe ọ nwere obere shuga, GI dịkwa obere.
A na-akwadebe ofe ọka maka nri abalị; a na-ahapụ ya iri achịcha abụọ nke rye. Mgbe oge ụfọdụ gasịrị, ịnwere ike iri nri plums.
A na-akwadebe pasili ọka Durum maka nri abalị, ma sie mpempe amịrị esi nri. Nwekwara ike ịme salad nke cucumbers ọhụrụ, tomato, ahịhịa ma rie yogọt anụ nwere obere ume.
Ọ na-atụ aro iri nri na mkpụrụ osisi na akwụkwọ nri n’ụbọchị, were nnukwu mmiri mmiri, ya bụ mmiri, tii na-enweghị ahịhịa, yana nke ọhụrụ.
Nwere ike iwetulata nri gị na ngwaahịa ndị enyere na tebụl dị ka otu nwere obere glycemic index. Ya mere, oke kilogram 1 n'arọ nwere ike ịdọrọ kwa izu.
N'oge mmemme nke ihe oriri pụrụ iche, ị ga-echezọ gbasara ihe ịchọ mma, ngwaahịa ndị mechiri emechi, nri ndị ejikere, achịcha butter na nri ngwa ngwa. Ekwesịrị inye nri ụtụtụ zuru oke, nke ịchọrọ esi nri bali, buckwheat ma ọ bụ oatmeal. Also ga-ahapụkwa nduku n'ụdị ọ bụla. Herdabere na nri a nwere ike nweta ezigbo nsonaazụ, na mgbakwunye, o nwere ọtụtụ uru:
- N'ime nri, ị nwere ike ịhapụ nri ndị ị na-emebu, na-agbanwe ntakịrị nhọrọ nke ngwaahịa.
- Enwere mbelata nke nwayọ nwayọ, nke anaghị eme ka anụ ahụ “na-eche nrụgide”.
- Ọnụ ego nke ụdị nri a dị obere, ebe ọ bụ na anaghị achọ ngwaahịa pụrụ iche.
- Nri dị otú ahụ anaghị eme ka ahụ erughị ala ma ọ bụ mmetụta ọ bụla.
- Nri ahụ na-eme ka ahụ jupụta gị; mgbe nri zuru oke, ọ naghị adị gị ka iri nri.
- Nri a dị mma maka ndị anaghị eri anụ.
N'ime ndị na-agbaso nri glycemic dị ala, enwerekwa ndị na-eme nri ndị China na nri Montignac.
Ihe oriri ndị na-eme ka shuga dị n’ọbara kwesịrị ịkpachara anya. Nke a ga - enyere aka izere ihe kachasị dị ize ndụ - oke oke ibu ma ọ bụ ọrịa shuga mellitus, nke na - emetụta akụkụ ahụ niile nke mmadụ. Lezie onwe gị anya, rapara na usoro nri na mmega ahụ maka ọrịa shuga.
Ọkachamara na vidiyo dị n'isiokwu a ga-ekwu maka nchịkọta glycemic index nke ngwaahịa.
