Kedu ihe bụ ibu glycemic: nkọwa na tebụl nke ngwaahịa GN

Mgbe ịta ahụ niile kwupụtara agha na abụba, dịka otu n'ime nri amachibidoro iwu, nwoke ahụ nwere mmekọ nwoke na nwanyị bidoro na-eri nri, mkpụrụ osisi, osikapa na akwụkwọ nri.

Mana ọ dị nwute, ha enwetaghị ebighi-ebi, mgbe ụfọdụ kwa, ha nwetara nsonaazụ ọzọ ma nwetakwuo pound. Gịnị kpatara nke a ji eme? Ikekwe ụfọdụ carbohydrates abụghị otu, ma ọ bụ buru abụba maka ịta ụta?

Iji ghọta nke a, ịkwesịrị ịtụle ụkpụrụ nke usoro metabolic, yana njirimara ngwaahịa abụọ, glycemic na ibu glycemic.

Kedu otu esi agbanwe usoro

Iji ghọta ihe na-eme, ị kwesịrị ịmalite na anatomi ụlọ akwụkwọ dị anya. Otu n'ime homonụ ndị na-emetụta metabolism bụ insulin.

Ọ na-ezoro ezo site na pancreas mgbe ọbara glucose na-ebute ọbara. Insulin na-arụ ọrụ dị ka onye na-achịkwa metabolism na glucose dị mkpa maka metabolism eke nke carbohydrates, abụba na protein.

Homonụ ahụ na-eme ka ihe ndị dị n’ime glucose dị n’ọbara, na-anapụtakwa ya ma na-enyere ya aka ịba n’olu na mkpụrụ ndụ abụba, yabụ, mgbe insulin dị n’ọbara na-agbadata, ọ na-adị onye ahụ n’ahụ. Nke a na-arụ ọrụ dị ka ụkpụrụ a:

1. Carbohydrate na-abawanye ogo insulin ma na-ebelata glucagon homonụ, nke pancreas mepụtakwara.
2. Glucagon na-akwalite mgbanwe na-eme n'ime imeju, ebe glycogen na-aghọ glucose.
3. Ka ịbawanye ụba glucose dị n'ọbara, ka insulin na-abanyekwu n'ọbara, nke na-amụba ohere nke shuga na-ebugharị na insulin ịbanye na anụ ahụ adipose.
4. Ya mere, ọ dị mkpa ijide n’aka na ọnụọgụ glucose dị mma ma ghara ịba ụba.

Gini bu ndeko glycemic?

Iji chọpụta mgbe ọkwa glucose ọbara dị elu, enwere ụdị ihe akpọrọ glycemic index (GI). Ọ na-egosi etu nri si emetụta shuga dị n’ọbara.

Ngwaahịa ọ bụla nwere akara nke aka ya (0-100), nke dabere na ngwa ngwa ọ nwere ike isi bulite ọdịnaya shuga, a ga-ewepụta tebụl n'okpuru.

Glucose nwere GI nke 100. Nke a pụtara na ọ ga-abanye n'ọbara ọbara n'otu ntabi anya, yabụ na ọ bụ ihe ngosi bụ isi nke eji ngwaahịa niile atụnyere.

GI gbanwere usoro nke nri dị mma, na-egosi na poteto na bred nwere ike ịbawanye ọkwa glucose ọbara n'otu ụzọ ahụ shuga dị ọcha. Ya mere, nke a na - akpata ischemia, kilogram na ọrịa shuga.

Mana n'eziokwu, ihe niile na-agbagha karịa, n'ihi ọ bụrụ na ị na-agbaso iwu GI, mgbe ahụ ngwaahịa ndị amachibidoro gụnyere anyụ (GI-75), ha na ntinye onyinye (GI-76). Mana otuodi enweghị m ike ikwenye na mmadụ ga-enweta oke otu abụba ahụ site na iri nri anyụ kama inye ya.

Nke a bụ eziokwu, n'ihi na glycemic index abụghị axiom, yabụ ị ekwesịghị ịdabere na ya n'ihe niile!

Gịnị bụ ibu glycemic?

Enwekwara ihe ngosi iji nyere aka ịkọ ole shuga ọbara ga-adaru yana ogologo oge ọ ga-adịgide na akara dị elu. A na-akpọ ya ibu glycemic.

Usoro iji gbakọọ GN dị ka ndị a: GI nke carbohydrates na-amụba, wee kewaa 100.

GN = (carbohydrates GI x): 100

Ugbu a, na iji ihe atụ nke usoro a, ị nwere ike ịtụle GN nke donuts na anyụ:

1. GI donuts = 76, nri carbohydrate = 38.8. GN = (76 x 28.8): 100 = 29.5 g.
2. GI nke anyụali = 75, ihe na-eme ka carbohydrate = 6.8. GN = (75 x 6.8): 100 = 6.6 g.

Site na nke a, anyị nwere ike ikwubi na mgbe mmadụ riri achịcha, mmadụ ga-enweta glucose ugboro 4,5 karịa mgbe ọ gachara iri nri mkpụrụ osisi.

Younwekwara ike itinye fructose na GI nke ihe atụ 20. Na ilekiri mbụ, ọ pere mpe, mana ihe ndị nwere carbohydrate na shuga mkpụrụ osisi fọrọ nke nta ka ọ bụrụ 100 g, GN dịkwa afọ 20.

Ibu ibu na-egosi na iri nri dị na GI dị ala, mana ịnwe ọtụtụ carbohydrates maka ịbelata ibu adịghị arụ ọrụ. Ya mere, enwere ike ịchịkwa ibu gị glycemic n'adabereghị onwe gị, ịchọrọ ịhọrọ nri nwere obere GI dị ala ma ọ bụ belata carbohydrates ngwa ngwa.

Ndị na-ahụ maka ndị na-edozi ahụ azụlitewo ụdị ọkwa GN dị iche maka nri ọ bụla.

• pere mpe bụ ọkwa GN rue 10;
• agafeghị oke - site na 11 ruo 19;
• mụbara - 20 ma ọ bụ karịa.

Site n'ụzọ, ọnụego ụbọchị nke GN ekwesịghị ịbụ ihe ruru 100 nkeji.

Ọ ga-agbanwe GN na GI?

Ọ ga-ekwe omume iduhie ndị na - egosi ihe a n'ihi ụdị eji eme ihe eji eme ihe. Nhazi nri nwere ike iwelite GI (dịka ọmụmaatụ, GI nke ọka flakes dị afọ 85, maka ọka n’onwe ya ọ bụ iri asaa, bred nke nwere mkpụrụ osisi nwere mkpụrụ 70, yana nduku sitere na otu akwukwo nri nwere GI nke 83).

Nkwubi okwu bu na odi nma iri nri n’udi (ndu).

Ọgwụgwọ ikpo ọkụ nwekwara ike ibute mmụba na GI. Mkpụrụ osisi na akwụkwọ nri dị obere nwere obere GI tupu ha esi nri. Iji maa atụ, karọt nwere nwere GI dị afọ iri atọ na ise, ma sie ya nwere 85, nke pụtara na ibu glycemic na-abawanye. A ga-egosipụta tebụl zuru ezu nke njikọta nke echiche.

Ma, ọ bụrụ na ịnweghị ike ime na-enweghị esi nri, mgbe ahụ, ọ ka mma ịkpụ ngwaahịa a. Agbanyeghị, eriri n'ime akwukwo nri anaghị emebi emebi, nke a dịkwa ezigbo mkpa.

A na-achọtakwu eriri nri, nri ya na-adị ntakịrị. Ọzọkwa, ọ bụ ihe amamihe dị na ya iri mkpụrụ osisi na akwụkwọ nri n'etinyeghị ọcha mbụ. Ihe kpatara ya abụghị naanị na eziokwu bụ na ọtụtụ n’ime vitamin nọ na akpụkpọ ahụ, kamakwa maka na o nwere ọtụtụ eriri.

Na mgbakwunye, obere ngwaahịa ahụ belatara, ka ndepụta glycemic ya ga-adị. Nke kachasị, nke a metụtara ihe ọkụkụ. Iji ntụnyere:

• GI muffin bụ 95;
• ogbe achịcha ogologo - 70;
• achicha emere site na ntụ ọka dum - 50;
• osikapa peeled - 70;
• ihe eji eme achịcha ọka - 35;
• osikapa agba aja aja - 50.

Yabụ, na ị felata ya bụ ihe amamihe dị na ya iri ọka site na ọka niile, yana achịcha emere site na ntụ ọka niile na mgbakwunye nke bran.

Acid na - enyere aka belata mmebi nke nri. Yabụ, GI nke mkpụrụ osisi na-achaghị acha. Yabụ, enwere ike belata GI nke nri ụfọdụ site na ịtinye mmanya n'ụdị marinade ma ọ bụ yi ya.

Mgbe ị na-achịkọta nri nke gị, ekwesighi ikwere naanị nchịkọta glycemic, mana ibu glycemic ekwesịghị ịbụ ihe kacha mkpa. Nke mbu, odi nkpa iburu n'uche ihe di kalori nke ihe eji eme ya, ihe ndi ozo n’abuba, nnu, amino acid, vitamin na mineral nke di n’ime ha.

GI na tebụl GN.