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Abubuwa da yawa suna taimakawa ga ci gaban ciwon sukari kamar kiba, rayuwa ta rashin nutsuwa, shan sigari, rashin motsa jiki da yawan cin abinci mai yawa. Matsayin carbs na abinci shine, duk da haka, ana rikici a yawancin karatu.
Wannan ya faru ne saboda, a yawancin karatun da suka gabata, amsar glucose tana da alaƙa kai tsaye da amfani da carbohydrates ta hanyoyin da idan mutum ya sha ƙarin ƙwayaye, yawan glucose ɗinsu yakan karu nan da nan.
Koyaya, da isowar ma'anar glycemic index (GI), ka'idar ta samu sabani saboda wasu abinci mai wadataccen abinci kamar su burodi da shinkafa mai ruwan kasa tare da irin abubuwan da ke dauke da sinadarin carbohydrates, ba kasafai suke haifar da da mai ido ba cikin matakan glucose.
Lissafin Glycemic shine ƙimar da aka sanya wa abinci dangane da yawan matakan sukarin jini da suke ƙaruwa. Idan GI na abinci yayi ƙasa (ƙasa da 55), yana ɗauke da carbi wanda zai ɗauki tsayi kafin ya lalace, narkewa, nutsuwa da kuzari kuma don haka, yana da niyyar haɓaka matakan glucose a hankali. [1]
Amma lissafin glycemic, duk da haka, baya la'akari da yawan abincin da ake ci. Bai faɗi cikakken sakamako na glucose akan matakan jini ba. Wannan shine dalilin da ya sa, glycemic load (GL), wani ɓangaren ya haɓaka wanda ya haɗu da yawa da ingancin carbohydrates.
Misali, GI na kankana 80 ne, wanda yake da girma idan aka kwatanta shi da sauran fruitsa fruitsan itace. Amma ƙaramin sabis na carbi ba zai yi wata illa ba. Foodsananan abinci na GL (10 ko ƙasa) tare da ƙananan abinci na GI tare suna daidaita matakan glucose kuma suna taimakawa wajen kula da ciwon sukari.
A cikin wannan labarin, zaku sami wasu ƙananan glycemic index da abinci masu nauyin glycemic waɗanda suma suna da ƙoshin lafiya da gina jiki kuma ana iya saka su cikin abincin suga. Yi kallo.
'Ya'yan itãcen marmari
1. Launin lemo
Dangane da Diungiyar Ciwon Suga ta Amurka (ADA), lemu mai ƙaranci a kan alamomin glycemic, wanda hakan ne ya sa yake shafar matakan glucose sannu a hankali. Hakanan an cika shi da zare, potassium, fure da bitamin C waɗanda ke ba da gudummawa ga fa'idodin lafiyar masu ciwon suga.
GI na lemu shine: 48
GL na lemu shine: 6
2. Inabi
Dukansu graa graan itacen inabi da ruwan pea graan itacen inabi ana daukar su lafiyayyu ga masu ciwon suga tunda suna ƙasa a cikin glycemic index. Apean itacen inabi kuma mai wadatar furotin da zare kuma tasirin sa ma yayi kama da metformin, ingantaccen maganin cutar siga.
tunani akan taimakon wasu
GI na ɗan inabi shine: 25
GL na 'ya'yan inabi shine: 3
3. Apple
A cewar ADA, ana iya hada apple a cikin abincin suga duk da cewa suna dauke da sinadarin carbohydrates da suga. Wannan saboda suna dauke da sukari (fructose) wanda ya sha bamban da sauran sugars din da ake sarrafa su. Hakanan, apple shine babban tushen fiber da ƙananan ƙwayoyin cuta. [biyu]
GI na apple shine: 38
GL na apple shine: 5
4. Ayaba
Ayaba zabi ne mai kyau ga masu ciwon suga. Ana samunsa a kowane yanayi kuma yana da ƙaramin GI saboda kasancewar fiber. Koyaya, guji yawan cin ayaba saboda suma suna da yawa a carbi. Hakanan, guji ayaba wacce ta daɗe.
GI na ayaba shine: 54
GL na ayaba shine: 11-22 (ƙaramin-manyan ayaba)
5. Inabi
Inabi yana da alaƙa da alaƙa da ƙananan tasirin ciwon sukari. Yana dauke da kwayar halitta mai karfi da ake kira resveratrol wanda ke daidaita matakan glucose ya kuma hana su karuwa.
mafi kyawun maganin gida don dakatar da faɗuwar gashi
GI na innabi shine: 46
GL na innabi shine: 14
Kayan lambu
6. Broccoli
Broccoli ya ƙunshi babban taro na sulforaphane wanda ke rage yawan matakan glucose da inganta haɓakar insulin a cikin masu ciwon sukari. Yana da ƙaramin GI da ƙaramin GL tare da mahimmin abinci na gina jiki kamar alli, ƙarfe, tutiya da bitamin. [3]
GI na broccoli shine: goma sha biyar
GL na broccoli shine: 1
7. Alayyafo
Dangane da wani bincike, sinadarin nitrate a cikin wannan kayan lambu yana juya baya ga cigaban juriya na insulin da rashin kwayar halitta, don haka ya daidaita matakan glucose da hana rikitarwa masu nasaba da ciwon suga. [4]
GI na alayyafo shine: goma sha biyar
GL na alayyafo shine: 1
8. Tumatir
Tumatir yayi kadan a cikin alamomin glycemic da kuma wadataccen maganin antioxidants. Yana da sauƙin rage gajiya a cikin jiki kuma yana hana kumburi, wanda shine babban dalilin ciwon sukari da rikitarwarsa.
GI na tumatir shine: goma sha biyar
GL na tumatir shine:
9. Karas
Dukansu ɗanyen da dafafaffen karas ana ɗaukarsu masu lafiya ga masu ciwon suga kamar yadda karas ke taimakawa rage darajar glucose ta jini. Ruwan 'ya'yan karas kuma an fi so don gudanar da ciwon sukari. Karas suna da ƙarancin glycemic index da adadin kuzari kuma an cika su da muhimman bitamin.
GI na karas shine: 47
GL na karas shine: biyu
10. Kokwamba
Kokwamba shine ingantaccen abinci don sarrafa glycemic da rage rikicewar ciwon sukari. Hakanan wannan abincin yana da tasirin maganin antioxidative akan ƙwayoyin pancreatic kuma yana hana su daga lalacewar da masu cutarwa ke haifarwa.
GI na kokwamba shine: goma sha biyar
yadda ake yin dal khichdi a gida
GL na kokwamba shine: 1
Sauran
11. Almond
'Ya'yan itacen da aka bushe kamar almond suna taimakawa rage yaduwar glucose da sarrafa hyperglycemia. Hakanan suna da tasiri mai tasiri akan matakan cholesterol kuma yana iya rage haɗarin cututtukan zuciya a cikin masu ciwon sukari. [4]
GI na almond shine: 5
GL na almond shine: kasa da 1
12. Gogewa
Prunes busassun plum ne waɗanda suke da wadataccen zare da ƙananan bayanan glycemic. Hakanan suna cike da abubuwan gina jiki kamar bitamin A, bitamin B2, potassium da furotin. An san Prunes ma don ƙara ƙoshin abinci da rage yawan cin abinci.
GI na prunes shine: 40
GL na prunes shine: 9
13. Chickpeas
Nazarin yana magana ne game da yawan cin abinci da kuma karancin alamomin kaji. Zasu iya haifar da raguwar kashi 29-36 cikin ɗari a cikin matakan glucose cikin mintina 0-120. Chickpeas suna da yawa a cikin fiber da sitaci mai juriya wanda ke da alhakin ƙananan GI. [5]
GI na kajin shine: 28
GL na kajin shine: ƙasa da 10
cin tafarnuwa domin girma gashi
14. Lentures
Amfani da lentil na yau da kullun yana da alaƙa da haɓakar glycemic index da ƙananan tasirin ciwon sukari. An cika su da nau'ikan kayan haɗin bioactive, gami da polyphenols waɗanda ke da kayayyakin da ke hana ciwon sukari.
GI na lentil shine: 32
GL na lentil shine: ƙasa da 10
15. Brown shinkafa
Wani bincike ya ce maye gurbin farin shinkafa da shinkafar ruwan kasa yakan rage barazanar kamuwa da cutar sikari da kashi 16 cikin 100. Ruwan shinkafa suna ƙunshe da adadin fiber mai yawa, ma'adanai da bitamin waɗanda ke taimakawa sarrafa matakan glucose da hana ƙaruwar sa'a.
GI na shinkafar ruwan kasa shine: 55
GL na shinkafar ruwan kasa ita ce: 2. 3
