Maxay tahay iyo waxa muusikada glycemic ee alaabooyinka (GI) ay cunayaan, qof kasta oo ciyaaraha fudud ah oo kaliya maahan inuu ogaado. Tilmaameeyayaasha GI - oo ah kan ugu horreeya, kaas oo dhidibada u dhiga miisaan lumis, miisaan korodhsi, tababar xoogan. Si aad u fahamto dhammaan waxyaalaha la yaabka leh waxay ka caawin doonaan miiska galaallada glycemic ee alaabta iyo talooyinka nafaqada cayaaraha.
Chemistry ee jirkeena: waxaan lafagureynaa qiimaha GI ee roogaga
Cunto kasta oo cunto ah - ha ahaato semi--dhamaystiran, cuntada dabiiciga ah - waxaa ku jira xaddi cad oo sonkor ah (glucose). Xitaa hilibka, badeecada badda iyo xayeysiinta cuntooyinka ay jecel yihiin waxay leeyihiin adeeg yar oo sonkor ah. Tirada glycemic waxay si cad u muujineysaa sida cuntada cuntadu u saameeyso heerka gulukooska ee dhiigga. Miiska shaxda glycemic wuxuu ka caawiyaa qoritaanka saxda ah ee xusuus qorka nafaqada ee qof caafimaad leh iyo macaan macaan, halkaasoo xukunka sonkorta ee jidhka uu muhiim u yahay.
Shaxda sare ee glycemic ee alaabta
GI-yada alaabada ka weyn 70 ayaa loo tixgeliyaa inay sarreeyso. Tani waxay ka dhigan tahay in cuntada caloosha gashay caloosha si dhakhso ah loola dhaqmo, iyo unugyada jirku waxay markiiba helaan hal qiyaasta hal mar oo ah gulukoos. Maxay khalad u tahay? Cudurka sonkorowga ee sonkorta ee sonkorta ayaa ah mid aan la aqbali karin waxayna keenaysaa cawaaqib culus. Qofka caafimaadka qaba, raashin joogto ah oo cunto leh GI waa dammaanad dufan badan oo ku taal caloosha, wadaadka iyo qaybaha jirka oo idil. Tusaalaha caadiga ah ee cunta jecel ee leh GI-sare waa Americans oo qashinka lagu kariyo, baradho iyo cunto kale oo dhakhso ah. Runtii ma tahay inaad iska bixiso macmacaanka iyo dharka? Dabcan maahan. Wax kasta waa in ay ahaadaan kuwo dhexdhexaad ah iyo mid roon. Sidaa darteed, kahor intaan tababarka degdeg ah iyo ka dib xirfadlayaasha xirfadlayaasha ah waxay cunaan baararka khaaska ah oo leh jaantuska cabbirka ee tusmada glycemic. Tani waa nooc ka mid ah bacariminta xooggan ee muruqyada iyo buuxinta kaydka tamarta jirka, taas oo, inta lagu guda jiro jimicsiga, ay ku quudiyaan glucose! Waa hagaag, malqacad oo malab subax ah ayaa kaliya faa'iido leh. Haddaba waa maxay khatarta ah ee alaabooyinka leh muujin glycemic sare ah? Marka cunnooyinkaasi ay galaan caloosha, calaamado adag ayaa loo diraa beeryarka iyadoo loo marayo geedi socodka kiimikada adag: "Waxaan qabnaa sonkor badan! Waxaan si deg deg ah u baahanahay inaan dib u qabsado meel! " Unugyada gaarka ah ee beeryaradu waxay bilaabaan inay soo saaraan insulin badan oo hormoon ah - oo ah hagaajiyaha sonkorta dhiigga. Ka dibna insulinku wuxuu u qaadaa qaddarka saxda ah ee sonkorta ee dhammaan unugyada jidhka si uu u quudiyo, sahayda dheeriga ah ee kaydka - lakabka dufanka caloosha. Intaa waxaa dheer, cunnooyinka joogtada ah oo joogto ah ee cuntada leh GI ka sareeya 70 waxay keenaysaa "xirashada" beeryarada iyo horumarinta sonkorowga, cudurrada kale ee jirka iyo nidaamka dheef-shiidka guud ahaan.
Cuntada aan lahayn glucoseximiska alaabooyinka ma keenaan miisaanka.
Shaxda glycemic indhaha ee alaabooyinka leh muujin sare
| Taariikhaha | 146 |
| Buunshahan cad cad | 136 |
| Baastada bariiska | 131 |
| Beer | 110 |
| Cookie-ka gaaban | 106 |
| Qaraha | 103 |
| Glucose Pure | 100 |
| Baradho la dubey | 95 |
| Buunshaha Faransiiska | 95 |
| Roodhooyinka hamburgers | 92 |
| Spaghetti iyo macaroni laga bilaabo burka | 90 |
| Boorash degdeg ah | 90 |
| Popcorn | 85 |
| Chips baradhada | 80 |
| Caano | 80 |
| Fanta, sprite, cola iyo macmacaan macaan | 75 |
| Wafers | 75 |
| Bariis macaan leh | 75 |
| Qooble, bocorka | 75 |
| Dhalasho | 71 |
| Goobo, bariis, cananaaska, semolina, macaanka, hadhuudhka, bacaha | 70 |
| Banana, qaraha | 70 |
| Boorash miro | 70 |
| Baradhada oo aan lahayn maqaar la karkariyey | 70 |
| Qoryaha Pearl | 70 |
| Halva | 70 |
Goobta celceliska glycemic ee alaabooyinka
Geediga dahabka ee miisaanku waa cuntada ay ku saleysan tahay alaab celcelis ahaan GI (u dhiganta 40-70). Cunto noocan oo kale ah waxaa ka mid ah firileyda, miraha, khudradda, baastada, rootiga ka soo burka ama burka, khudradda qasacadaysan, jalaatada, joodariga, jilciska. Si fudud u dhig, tani waa cunto caafimaad leh oo buuxa oo ka soo jeeda carbohydrateska tartiib tartiib ah, kuwaas oo la dhajiyey wakhti dheer isla markaana si siman u buuxiya jirka oo leh tamarta lagama maarmaanka ah. Nafaqada ku habboon waxay ku saleysan tahay alaabooyinka celceliska GI. Si aan u qorin wax kasta oo la oggol yahay, hoos ku yaal waa jadwalka wax soo saarka oo leh muujin glycemic hoose iyo dhexdhexaad ah.
Shaxda walxaha leh celcelis ahaan glycemic index
| Daqiiqda Caanaha | 69 |
| Croissant ama bagel | 67 |
| Muesli oo la qalajiyey miraha | 65 |
| Boorash caato ah oo biyo ah oo deg deg ah | 65 |
| Rootiga madow | 65 |
| Baradhada "dharka", oo la kariyey maqaarka | 65 |
| Semolina | 65 |
| Casiir ama orange | 65 |
| Raisins | 64 |
| Beetroot beetroot | 63 |
| Kallana ayaa laga sameeyey burka | 62 |
| Pizza oo leh yaanyo iyo farmaajo (cajiinka dufanku hooseeyo) | 60 |
| Bariis cadaan ah | 60 |
| Dukaanka majones | 60 |
| Yačka | 60 |
| Macmacaanka | 59 |
| Kukiyada dhalatada ah | 55 |
| Mango | 55 |
| Yoghurt macaan | 52 |
| Plombir jalaatada | 52 |
| Bacaha | 50 |
| Bariiska Brown | 50 |
| Macaroni laga soo bilaabo burka oo dhan | 50 |
| Doofaarka | 50 |
| Cutlets kalluunka | 50 |
| Boorashka dhalatada ah | 49 |
| Digir qasacadaysan | 48 |
| Macaan iyo sabiib ah canab | 48 |
| Digaagga ukunta | 48 |
| Casiir macaan | 46 |
| Rooti leh bran | 45 |
| Lentils | 44 |
| Isteroberi | 44 |
| Digirta | 42 |
| Canab | 40 |
| Digirta cusub | 40 |
| Mamaliga | 40 |
| Casiirka Apple | 40 |
| Casiir ama orange | 40 |
| Digirta | 40 |
| Scherbet | 40 |
| Ulaha dhaadheer | 40 |
| Sigaarka | 40 |
GI (5-40) waxaa laga helaa badeecada badda, hilibka, miraha cusub iyo khudradda, cagaarka. By habka, index of gllycemic ee shukulaatada qadhaadh "Brut" 70% ee kookaha waa 30 oo kaliya, sidaa darteed ma joogi doono iyada oo aan ka mid ah dhadhan fiican leh. Miyuu suurtogal u yahay in la sameeyo cunto ay ku dheehan tahay glycemic hooseeya? Qayb ahaan - haa, qayb ahaan - maya. Cunuga xasuus qorka ah ee ka soo baxa alaabooyinka leh GI yar iyo dhexdhexaad ah, waxaad heli doontaa miisaan aad u dheer. Sida cuntooyinka kaliya ee alaabooyinka leh GI ee ka hooseeya 40 - dilaan jirka. Cunto noocan oo kale ah ayaa keeneysa in la dhimo tamarta tamarta, niyadjab joogto ah, daal badan oo degdeg ah, daciifnimo. Dareenka suugaanta - maskaxda ayaa si xun u shaqeeya. Ka dib oo dhan, glucose waa ilaha ugu muhiimsan ee nafaqada maskaxda. Waxyaabaha ugu xun ee keenaya cunto nacas ah oo leh glycemic hooseeya waa wadada glycemic, taas oo ay adagtahay in la baxo. Xayawaan adag oo aad u dheer ayaa la arkaa iyada oo la kormeerayo dhakhtar leh qaadashada maalin kasta ee fiitamiinada, omega-3 fatit acids iyo waxyaabo kale oo bioactive si loo ilaaliyo nolosha caadiga ah.
Jadwalka tusmooyinka glycemic ee alaabooyinka leh muujin hooseeya
| Kaluunka kaluunka | 38 |
| Bariiska duurjoogta ah | 35 |
| Apple, duub, khudaar cusub | 35 |
| Caano fadhi yar | 35 |
| Bambooyin | 35 |
| Qallajinta | 35 |
| Fiiri | 35 |
| Celery | 35 |
| Digaag | 30 |
| Beeraha lo'da iyo karootada | 30 |
| Chickpeas | 30 |
| Garlic, basasha | 30 |
| Cheese Cottage | 30 |
| Yaanyo | 30 |
| Cherry | 30 |
| Mandarin | 30 |
| Shukulaatada madow 70% kookaha | 30 |
| Sausages | 28 |
| Soyaan | 25 |
| Raspberry | 25 |
| Strawberry, currant | 25 |
| Fructose | 20 |
| Lawska cusub | 20 |
| Walnut walnut | 15th |
| Cucumber | 15th |
| Saytuun | 15th |
| Mushrooms | 15th |
| Kaabashka | 10 |
| Salad ka baxo, salaar | 10 |
| Avokado | 10 |
| Geedo cusub oo la qalajiyey | 5 |
| Mussels, gawaarida | 5 |
| Kalluunka | 0 |
Miiska miisaanka glycemic ee badeecooyinka waa caawiye daacad ah miisaan macquul ah oo leh dhibaatada ugu yar ee jirka. Cuntadaada iska hubi, calafka cuntada iyo BJU - sida loo sameeyo,
halkan ka akhri . Ku darso jirdhis, orod oo ku raaxee jilicsan, jir caafimaad qaba!