Glycemic yana nufin "haifar da glucose (sugar) cikin jini." Matakan glucose na jini suna da alaƙa da haɗin da adadin carbohydrates cinye. Glycemia yana da alaka da ma'anar glucose ko sukari cikin jini. Ayyuka masu girma-glycemic zasu iya haifar da karuwa a cikin glucose na jini, wanda zai iya zama na tsawon lokaci cikin jini. Abincin mai-mai-glycemic zai iya haifar da ƙaramin ƙarar jini wanda yawanci ba zai dade ba.
Glycemic Control da Ciwon sukari
Ga wadanda suke da ciwon sukari, glycemic iko shi ne manufa na farko. Mutanen da suke tsammanin samun ciwon sukari , waɗanda ke fama da ciwo na rayuwa, sunadarai insulin ko kuma hypoglycemia mai mahimmanci suna da ingantaccen kiwon lafiya idan sukarin jini ya fi karfin ƙasa.
Gudanar da Gwaji
Wani dalili mai kyau don kiyaye ciwon jini shine cigaba mai ci. An nuna shi a binciken binciken cewa mutane suna kwantar da hankali yayin cin abinci masu yawan carbohydrates mai girma idan sun kwatanta da cin irin adadin gwangwadon da ba su da glycemic.
Glycemic Index
Abinci tare da yawan sukari yana da kyakkyawan glycemic. Bugu da ƙari, kayan abinci kamar abinci, dankali, burodi, da samfurori na kayan glucose, don haka wadannan abinci na iya zama mai yawa ko ma fiye da glycemic fiye da abincin sugary. Ƙarin sarrafa abinci shine, mafi yawan glycemic zai kasance. Alal misali, saurin oatmeal a cikin kwakwalwan ya fi glycemic fiye da hatsi mai sau dafa, wanda hakan ya fi glycemic fiye da hatsi mai sauti.
Ƙididdigar glycemic na iya ba mu ra'ayoyi game da abincin da za su haɓaka ƙarar jini. Wannan ma'auni zai iya ba mu damu game da yadda abinci zai haifar da sukari, amma akwai mai yawa masu canji kuma ba daidai ba ne.
| Damuwa da glycemic index |
|---|
| Abincin abinci ɗaya, maimakon haɗuwa da abinci, zai iya tasiri da jini sosai |
| Ba la'akari da sauran masu canji da suka shafi jini, kamar yadda aka shirya abinci ko yawancin abincin |
| Sai kawai ya haɗa da abincin da ya ƙunshi carbohydrates |
| Ba ya danganta abincin da ya danganci abun ciki na gina jiki, irin su abinci mai sauƙi a kan index zai iya zama high a cikin adadin kuzari, sugar ko cikakken mai. |
Zai iya zama da wuya a bi rubutun glycemic. Ga abu daya, babu daidaituwa ga abin da ake la'akari da abincin da aka yi la'akari da shi, da matsakaici-da-high-glycemic. Abincin kwakwalwar ba sa lissafa sunayen glycemic a kan lakabin, kuma yana da wuya a kimanta abin da zai kasance.
Sharuɗɗan ka'idojin cin abinci mai kyau, sarrafawa na yanki, da ƙididdigar carbohydrates duk hanyoyi ne don taimaka maka karamar sarrafawa da sarrafa jini.
Abincin da wannan Rank Rank and Low on the Glycemic Index
Akwai jerin abubuwan abinci na glycemic index wanda zai iya taimaka maka ka koyi game da ƙididdigar glycemic na abinci daban-daban da kuma gane wane abincin zai iya zama mafi zabi a gare ka. Tebur mai zuwa yana da misalai na abinci waɗanda suke da girma da ƙananan a kan glycemic index.
| Babban Glycemic Foods | Low Glycemic Foods |
|---|---|
Dankali Parsnips Rice da wuri Yawancin hatsi Candy Sugar-abun da ake dadi Dates Crackers Cookies Cikakke ayaba Kasuwancen kayan da sauran kayayyakin da aka yi tare da gari | Abincin Qwai Soy abinci Abinci a cikin ƙwayoyi irin su kwayoyi, avocados, da mai Wake Barley Ƙaddamar da hatsi-ƙwayoyi Sauran hatsi da aka dafa Ƙananan kayan lambu Garehul Berries |
Sources:
Mayo Clinic. Glycemic Index: Abin da ke bayan bayanan. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/glycemic-index-diet/art-20048478
Mayo Clinic. Shin glycemic index da amfani ga sarrafa jini jini idan kana da ciwon sukari? M. Regina Castro, MD http://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/diabetes/faq-20058466