Ọrịa shuga bụ ọrịa akpịrịkpa na-achọpụta na mmadụ 40%. Ihe na-ebute oria a di iche iche. Nke a bụ ihe ketara eketa, na-ebi ndụ adịghị mma na nrụgide.
Ọrịa pathology dị ize ndụ nwere ike ibute ọtụtụ nsonaazụ ojoo (neuropathy, retinopathy, ọrịa mamịrị n'ụkwụ), yabụ, ọ dị mkpa ka ndị ọrịa gbasoo nri pụrụ iche, nke ga-enye aka ịchịkwa mwepụta nke insulin homonụ.
Maka ndị na-arịa ọrịa shuga, e mepụtala tebụl pụrụ iche nke ngwaahịa kemgbe, ebe egosiri akara glycemic. Mana na njedebe nke narị afọ gara aga, na mgbakwunye na ihe ngosi a, a chọpụpụtakwara insulin, nke fọrọ nke nta ka ọ bụrụ GI. Mana ọ tụgharịrị na nri protin, ihe ngosi a dịtụ iche.
Ya mere, ihe bụ insulin index? Kedu ka ọ ga - esi nyere aka n'iwelata oke? Ma otu esi eji tebụl nke nwere ihe ngosi dị otú a.
Ndekọ insulin na glycemic index: kedu ihe ọ bụ na gịnị bụ ọdịiche ha?
Imirikiti ahụike mara ihe glycemic index nke nri bụ. GI na-egosi ọkwa nke nnabata nke carbohydrates dị mgbagwoju anya n'ime ahụ na otu ha si edozi glucose ọbara. Yabụ na-agbakọọ ndepụta GI dabere na otu ngwaahịa siri ike ga - eme ka ịbawanye uru nke shuga n'ọbara ọbara.
A na-agbakọ atụmatụ glycemic dị ka ndị a: mgbe ejiri ngwaahịa ahụ, awa abụọ, nkeji iri na ise ọ bụla, a na-anwale ọbara maka glucose. N'okwu a, a na - ewere glucose nkịtị dị ka ebe a na - ekwu okwu - nnabata nke 100 g = 100%, ma ọ bụ 1 g shuga kwekọrọ na otu 1 nke GI.
N'ihi ya, mgbe ọnụọgụgụ glycemic nke ngwaahịa ahụ na-abawanye, mgbe ahụ ọkwa ogo glucose dị n'ọbara mgbe ejiri ya ga-aba ụba. Nke a dịkwa ize ndụ maka ndị ọrịa mamịrị, nke na-emetụta ọrụ niile akụkụ ahụ. Ya mere, ndị ọrịa dị otú a amụtala ịgbakọ GI n'adabereghị, na-eme nri maka ya.
Ka osi di, n’oge na-adịbeghị anya, e mere nchọpụta pụrụ iche nke nyere ọ bụghị naanị ịchọpụta ọkwa nke glucose na-abanye n’ọbara, kamakwa oge ịhapụ insulin na shuga. Ọzọkwa, ihe ga-enyere gị aka ịmalite echiche insulin na-egosi na ọ bụghị naanị carbohydrates na-enyere aka n'ịmepụta insulin. Ọ tụgharịrị na ngwaahịa nwere carbohydrate (iyak, anụ) na-akpalitekwa ịhapụ insulin n'ime ọbara.
Ya mere, ntinye insulinemic bu ihe bara uru nke gosipụtara nzaghachi insulin nke ngwaahịa a. Karịsịa, ụdị ihe ngosi a dị mkpa ịtụle na ụdị shuga 1, ka ụda olu nke insulin wee nwee ike kpebie nke ọma.
Knowmata etu glycemic na insulin index si dị iche, ịkwesịrị ịghọta etu ahụ si arụ ọrụ, ọkachasị usoro metabolic na - eme na akwara nri. Dị ka ị maara, akụkụ bụ isi nke ume na - abanye n'ahụ mmadụ na - arụ ọrụ nke carbohydrate metabolism, nke kewara nkewa nke carbohydrates n'ọtụtụ usoro:
- Nweta nri malitere ịnabata, a na-agbanwe carbohydrates dị mfe ka ọ bụrụ fructose, glucose ma banye n’ime ọbara.
- Ofzọ nke kewara carbohydrates dị mgbagwoju anya ma dọọ ogologo, a na-eme ya na ntinye nke enzymes.
- Ọ bụrụ na nri ahụ gbara ụka, mgbe ahụ glucose na-abanye n'ọbara ọbara ma ọria na-amịpụta homonụ. Usoro a bụ njirimara nke nzaghachi insulin.
- Mgbe imaara insulin pụta, onye ikpeazụ na-ejikọta ya na glucose. Ọ bụrụ na usoro a ga-aga nke ọma, mgbe ahụ ahụ na-enweta ike dị mkpa maka ndụ. A na-edozi nsị ya n'ime glycogen (na-edozi nchịkọta glucose), nke na-abanye akwara na umeji.
Ọ bụrụ na usoro nke metabolic ada ada, mgbe ahụ mkpụrụ ndụ abụba na - akwụsị inweta insulin na glucose, nke na - eduga n'ịba oke ibu na ọrịa shuga. Yabụ, ọ bụrụ na ịmara etu carbohydrates si emetụta metabolism, mgbe ahụ ị nwere ike ịghọta ihe dị iche na ngosipụta ahụ.
Yabụ, nchịkọta glycemic na-egosipụta ogo nke glucose ga-adị n’ọbara mgbe oriri nke otu ngwaahịa, na ntinye insulin nke dị n’okpuru, na-egosi ọnụego shuga na-abanye n’ọbara na oge insulin na-enyocha.
Ma echiche abụọ a nwere njikọrịta ọnụ.
Isiokwu AI Isiokwu
Ọ bụ ihe nwute, ọ gaghị ekwe omume iji aka ha chọpụta klọọkụ insulin nke ngwaahịa nri. Ya mere, ịnwere ike iji ndepụta okpokoro pụrụ iche. Yabụ, ọ bụrụ na anyị atụnyere AI nke ụfọdụ ngwaahịa na GI, ndị gosipụtara ga-abụ ndị a: yogọt - 93, obere ụlọ - 120/50, ice cream - 88/72, achicha - 85/63, mkpo - 165/119, mkpụrụ vaịn - 83/76, azụ 58/27.
Ndị a bụ ngwaahịa nwere nnukwu aha insulin, na-eme ka mmụba n'ọbara shuga dị ala ma na-emetụta mmepụta insulin. Tebụl nke ndepụta insulin nke ngwaahịa ndị nwere otu ụkpụrụ, gụnyere unere - 80; sweets - 74; achịcha ọcha - 101; oatmeal - 74, ntụ ọka - 94.
Ngwaahịa nwere azịza insulin dị ala na nnukwu glycemic bụ:
- àkwá - 33;
- granola - 42;
- onyinye - 42;
- kuki - 88;
- osikapa - 67;
- chiiz siri ike - 47.
Na mgbakwunye, ngwaahịa nwere AI dị elu bụ nri nwere ọtụtụ ihe mejupụtara ọgwụgwọ ọkụ, yana mmanya na-egbu egbu. Ọ dị mma ịmara na ịnweta ndepụta insulin zuru ezu adịghị nhịahụ. Ya mere, maka ngụkọta ziri ezi nke ndị na-egosi ihe ndị a, ịmara na ngwaahịa mmiri ara ehi nwere AI dị elu karịa mgbe ọ bụla, dịka ọmụmaatụ, akwụkwọ nri.
Azụ na anụ, AI sitere na 50-60, na akwa anụ - 31, na ngwaahịa ndị ọzọ, GI na AI na-adịkarị iche.
Nzaghachi insulinemic nke ngwaahịa ara ehi
Ọ bụ ihe kwesịrị ịrịba ama na insulin index nke cottage cheese bụ 120, ebe GI ya bụ naanị nkeji iri atọ. Ihe kpatara nke a bụ maka na ngwaahịa mmiri ara ehi a anaghị enye aka na mmụba n'ọkwa glucose dị n'ọbara, pancreas na-emeghachi omume maka ị ofụ ngwaahịa ahụ wee wepụta insulin.
Ọkpụkpụ homonụ na-enye iwu gbasara ikike nke anụ ahụ adipose, ghara ịhapụ anụ ahụ ka ọ kpọọ abụba na-abata, n'ihi na a na-egbochi lipase (nke na-eme ka abụba dị ike). Ya mere, ịkwesịrị iri carbohydrates obi chiiz na carbohydrates, n'ihi nke ihe ngosipụta GI na-ebelata. Ma, nke a anaghị eme ka insulin na-aza ya mgbe niile.
Yabụ, ọ bụrụ na ijikọkọta mmiri ara ehi skim na ngwaahịa nwere GI dị ala, yabụ, nchịkọta glycemic ha ga-abawanye nke ọma. Ya mere, ndị na-enwe mmasị iri ihe oriri na mmiri ara ehi kwesịrị ịmara na kalori ọdịnaya nke efere dị otú a ga-adị oke elu.
N'ihi ya, ngwaahịa mmiri ara ehi ọ bụla na-enyere aka wepụta insulin. Ma, protein mmiri ara ehi ma e jiri ya tụnyere nri protein ndị ọzọ na-enye azịza insulin dị ntakịrị. Nanị ihe dị iche bụ whey. A ga-eri ụdị ọrịa shuga 2dị nke abụọ n'ihi na ngwaahịa nwere GI na AI dị ala.
Nnyocha e mere na ụdị ọrịa shuga 2 gosiri na mgbe ị na-eri protein whey, nzaghachi insulin rịrị elu 55%, azịza glucose belatara ruo 20%. Isiokwu ndị ahụ gụnyere achịcha na mmiri ara (0.4 L) na nri, n'ihi nke AI mụbara ruo 65%, ebe ọkwa glucose dị otu.
Ma ọ bụrụ na ejiri mmiri ara ehi na -eime mmiri ara ehi otu ahụ, AI ga-abawanye site na 300%, shuga ọbara ga-agbanwekwa. Ruo ugbu a, sayensị amaghị kpọmkwem ihe kpatara eji akpasu oke iwe dị ka mmiri ara. Agbanyeghị, enweghị ike ikwu na ngwaahịa mmiri ara ehi nwere ntụaka insulin na-ebute nnukwu ibu na oke ibu na ọrịa shuga.
Kedu ihe ntanye insulin ga-agwa onye ọkachamara na vidiyo dị n’isiokwu a.
