Elu Ngwaahịa Index nke Glycemic

Nyocha zuru oke nke ngwaahịa nri na njikwa ike banyere uru nri ngwaahịa bụ ihe amamịghe maka ijikwa usoro metabolic na ndị ọrịa nwere ọrịa mellitus n'ọkwa kwesịrị ekwesị. Ọrịa shuga mellitus na-eduga n'ọgba aghara n'ụdị usoro usoro metabolic, nke na-eme ka usoro oriri nke nri dabere na carbohydrates dị mfe. O sitere na ha na odi nkpa igbako ndi mmadu nwere oria aria di mellitus n’agbanyeghi ogo na oria.

Ka anyị lerukwuo anya n’ihe ndị ewepụrụ na nri anyị ka nwee ezi ahụike yana ọ ka mma. A na - achọta ngwaahịa nwere nnukwu ihe eji eme ihe na ihe fọrọ nke nta ka ọ bụrụ nzọụkwụ ọ bụla, yabụ ịkwesịrị ịmara ha na ihu iji zere iji ha.

Nhọrọ dị na carbohydrates dị mfe ma dị mgbagwoju anya dịịrị gị.

Gịnị bụ glycemia na glycemic index

Okwu ahụ bụ "glycemia" na omume ahụike na-ezo aka itinye uche nke glucose ma ọ bụ shuga na mmiri mmiri nke ọbara - plasma. Na-ekpebi ogo nke glucose ma ọ bụ glycemia nke ọbara venous ma ọ bụ isi ala. Ndekọ mkpịsị glycemic, ma ọ bụ GI, bụ nha etu esi ewepu carbohydrates ma ọ bụ shuga site n’ahụ mgbe ha riri ya, kpebisiri ike site n’icheta mgbanye glucose ọbara tupu na mgbe oriri. Ndepụta nke glycemic nwere gradation nke ya site na 0 ruo 100, nke ga-enyere gị aka ikpebi nchịkọta nke carbohydrates na nri, ebe 0 bụ nri nwere enweghị ihe mejupụtara ya na carbohydrate, ma 100 bụ sọks dị ọcha. Dị elu na GI, ka njọ njọ nsonaazụ ahụike nke iji ya mgbe niile, ebe ọ bụ na ihe caloric nke ngwaahịa ndị dị na ya bụ etu o si agụ glycemia.

Gịnị bụ carbohydrates

Carbohydrates bụ ihe nwere ume dị ukwuu, 1 gram nke carbohydrate na-enye 4 kcal nke ike, agbanyeghị, ekwesịrị ịdepụta ya ozugbo na e nwere ụdị carbohydrates abụọ mmadụ na-eri:

• Carbohydrates dị mfe, ma ọ bụ akpọrọ ha ngwa ngwa. Usoro enzyme etinyere ya na ọkwa dị nkọ n'ọnụ ga-emebi ya ngwa ngwa. A na-enweta ihe ndị dị otú ahụ ngwa ngwa site na eriri afọ ma na-eduga n'ịbawanye ụba nke mkpokọta glucose na plasma ọbara. Ndị prọfesọ pụrụ iche na-egosi sel beta n’ime akwara, na - ebute insulin ngwa ngwa ma buru oke ibu. Insulin na-akpali glucose niile n’ime sel nke ahụ ma wepụ hyperglycemia.
• Carbohydrates dị mgbagwoju anya, dị ka carbohydrates dị mfe, nwere otu ume kwa gram, agbanyeghị, n'ihi ihe dị mgbagwoju anya, enzymes nke eriri afọ enweghị ike imebi ha ngwa ngwa, ya mere, ịba ụba nke glucose na ọbara mmadụ na-abawanye nke nta nke nta, nke na-anaghị eme ka mmiri ọgwụ mgbochi nke homonụ dị elu. insulin

Ngwaahịa GI dị elu

Enwere nnukwu ndepụta nri nwere nnukwu glycemic index, nke enwere ike ịnwe ya ngwa ngwa ma tinye ọsọ ọsọ, mgbakwunye ụba na-abawanye n'ọbara shuga. Na mberede, juputara na insulin homonụ na-eduga n'ịbelata akwụkwọ nke ihe ndị ikpeazụ na mkpụrụ ndụ beta nke agwaetiti nsogbu nke Langerhans. Nri dị otú a nwere nnukwu calorie. Onye riri ụdị nri ahụ nwere ikike ume ọkụ karịa, nke na-ebute ya na -eme ka arụ ọrụ adipose na nwayọ nwayọ na usoro mmeghachi ahụ na ahụ onye ọrịa.

Ngwaahịa kachasị ewu ewu nwere nnukwu gi gụnyere:

Akwụkwọ nri Glycemic Index dị elu

• Glucose Sugar bụ ngwaahịa carbohydrate dị ọcha nke nwere ndepụta glycemic nke 100.
• Achịcha ọcha na achịcha achịcha - achịcha ndị a nwere nnukwu n'ogo dị elu, ihe dịka 95.
• A na-enweghị pancakes, ma na nri a ma ama n'obodo anyị anaghị aba ezigbo uru. Ndekọ glycemic nke pancakes bụ 93.
• Nduku ma ọ bụ ofe eji ya eme achịcha - 95.
• Ngwaahịa nwere osikapa. N'ime afọ iri gara aga, mpịakọta na sushi, yana anụ anụnụ China, nke nyere na 90 nkeji, enwetawo nnukwu ewu ewu.
• Mkpụrụ osisi mkpọ dị ka aprịkọt ma ọ bụ piich. A na-ahụtakarị mkpụrụ osisi ndị a mkpọ n'ime shuga, bụ nke na-etinye ha ozugbo na nri nwere hyperglycemic.
• A na-echekwa ngwa nri ọka na mmanụ a honeyụ na-abụ nnukwu ihe, nke dị na ọkwa 85.
• Otutu granola nke emere site na mịrị, nkpuru osisi na nkpuru. Nri dị otú ahụ nwere 80-85 gi.
• Watermelon na egwusi bụ ngwaahịa amaara ama na-ewu ewu nke gụnyere nnukwu ụba nke sucrose na ihe mejupụtara ha, maka nke ha na-enweta ndepụta glycemic dị elu na nkeji iri abụọ na ise.
• Soda, dị ka Pepsi na cola, nwere nnukwu shuga, gi - 70.

Ọmụmaatụ ndị ọzọ nke ngwaahịa dị elu

Cheta na ngwaahịa niile nke nwere nnukwu ntụpọ glycemic abụghị naanị na-enye oke uru uru ma mepụta enweghị ike n'etiti oriri na-egbu na mkpofu, mana ha na-ebelata ọtụtụ usoro metabolic na ahụ.

Ọkara Ngwaahịa GI

Ihe oriri nwere ume nke carbohydrates na-enwekarị obere carbohydrates dị mfe na carbohydrates dị mgbagwoju anya, nke na-enye gị ohere iwelite mkpokọta glucose na ọbara ma ghara ime ka ahụ banye n'ọnọdụ nrụgide nke imepụta insulin buru ibu. Isi okwu a dị mkpa karịa maka ndị nwere ọrịa shuga. Ekwesighi iwezuga nri nwere oke ego gi kpamkpam, kama ekwesịrị ibelata ya.

Ngwaahịa ndị a gụnyere nnukwu ọnụ ahịa ụlọ ahịa. Anyị ga-enyocha nri kachasị kalori na ewu ewu site na ha:

• N'agbanyeghị etu ọ si dị iche, mana chọkọlọtọ na-ezo aka na ngwaahịa nwere nkezi glycemic index, nke bụ 70.
• Ihe ọ juiceụ fromụ sitere na akpa oroma nwere glycemic index nke 65 nkeji.
• Achịcha ọka na ngwaahịa emere na ntanetị nwere nnukwu 60.
• Achịcha yist sitere na achịcha - 60.
• Marmalade na jelii nwekwara nkeji iri isii nke g.
• Nduku steepụ dị na skins ha ma ọ bụ nduku mara - 60.

Nke a abụghị ndepụta nri zuru ezu nke nwere ike ibute nnukwu glycemia, yabụ maka njikwa ka mma, jiri tebụl pụrụ iche nke gosipụtara atụmatụ nke glycemia, ọdịnaya kalori na digestibility. Maka ịchịkwa nri gị nke ọma n'ụlọ, pịnye okwu ọchụchọ “tebụl ngwaahịa” na igwe nchọta ọ bụla ma họrọ tebụl ma ọ bụ eserese masịrị gị.

Nri Nri

Ihe niile dị nfe: oge ​​ọbụla enwere ike, nwaa iwepu nri kachasị n’onodu glycemic nke ukwuu n’ime nri gị ma were nri dị ala carbohydrates dị ala ma ọ bụ nri nwere nnukwu carbohydrates siri ike were dochie ha. Ngwaahịa nwere nnukwu onyinye na-egbochi usoro metabolic. Nri ọ bụla nke nwere ihe karịrị nkeji iri isii na ise ọ na - emetụta oke ume nke anụ ahụ na usoro metabolic, ọkachasị ma ọ bụrụ na mmadụ nwere oke hypodynamia, ezinụlọ ahụ nwekwara ndị nwere ọrịa shuga.

Omume ndị mmadụ na-eme ugbu a na ndụ mmadụ bụ ihe na-akụda mmụọ, ebe ọ bụ na ọrụ buru ibu na-arụ ọrụ, ọnọdụ nrụgide oge niile na agụụ iwere nsogbu nke mmadụ na-ebute mmepe nke ọrịa siri ike nke usoro endocrine.

Tụghari ihe oriri na-edozi ahụ maka nri nwere obere carb dị mma maka ndị nwere ọrịa shuga na ndị butere onwe ha ebumnuche nke ifelata. A na - eri nri na carbohydrates dị ala, ọkachasị ihe ndị dị mfe, na - enyere aka na mmegharị nke usoro metabolic na ahụ, na - emekwa ka motility nke eriri afọ na - eme ka ahụike ahụike nke mmadụ dum.