Ƙididdigar glycemic na iya taimaka wa masu ciwon sukari, ko watakila ba. Nazarin bincike game da yin amfani da glycemic index a matsayin tushen wani ciwon sukari rage cin abinci sun haifar da sakamakon gauraye. Watakila saboda akwai nau'i daban-daban na alamomin, kuma bazai ɗauki hidima ko rabon sassa zuwa la'akari ba. Wani darajar da ake kira glycemic load zai iya zama mafi taimako, amma kididdigar carbohydrates ko bin wani m carbohydrate rage cin abinci ne har yanzu mafi kyau hanyoyin da za a gina ciwon sukari rage cin abinci.
Glycemic Index
Shafin glycemic shine hanya don auna yadda yawancin abubuwan da ke dauke da carbohydrate sukan tada matakan jini (glucose) bayan da ku ci su, ta hanyar amfani da sikelin daga daya zuwa 100. Abincin da ke kusa da saman index ya karu matakan glucose na jini fiye da abinci kusa zuwa kasa. Ɗaya daga cikin alamomin glycemic yana amfani da gurasaccen gurasa kamar yadda ma'auni na 100 yake, amma wani fassarar yana amfani da glucose. Saboda haka kana buƙatar sanin abin da kake amfani da ita. Yana da sauki don rikicewa.
Shirya abincin da ya danganci glycemic index ya hada da zaɓar abinci waɗanda ke da ƙananan lambobi. Ƙananan abincin glycemic abinci sun hada da legumes, kayan lambu marasa tsirrai, hatsi da wasu 'ya'yan itatuwa. Nama, kaji, kifi, da qwai ba su da wani carbohydrates, saboda haka an ba su nau'o'i don ƙididdige alamun. Hanyoyin dafa abinci, lokacin dafa abinci, da kuma digiri na lalacewa zai iya shafar glycemic index of abinci, da kuma daban-daban na irin wannan abinci zai iya samun daban-daban dabi'u.
Alal misali, dankali mai dankali yana da lamba mafi girma fiye da lambun dankalin turawa, kuma duka biyu na iya canza dangane da abin da kuka sa a saman. Bambanta daban-daban na gurasar alkama na iya bambanta kamar yadda maki 20 a kan alamar.
Ƙididdigar glycemic alama ce mai kyau, kuma zai iya taimaka maka ka ji daɗin abin da abincin ya fi girma a cikin carbs fiye da wasu.
Amma bai ɗauki rabon sashi ba, calorie ƙidaya ko darajar abinci mai kyau, saboda haka bai isa ba don tsarawa abinci naka. Alal misali, kankana yana da lambar index mafi girma fiye da ice cream, kuma kwakwalwan kwalliya suna da ƙananan darajar fiye da dankalin turawa. Hakanan saboda sun hada da kitsen, wanda ya rage lambar index glycemic amma ba ya sa su zama mai gina jiki.
Gycemic Load
Tun da glycemic index iya zama kadan m don amfani, wani abu da ake kira glycemic load za a iya lasafta. Ya dogara ne akan glycemic index amma yana amfani da ƙananan rabo sassa daban-daban don haka yana da mafi amfani. Ma'anar da ake amfani dashi don lissafin nauyin shi ne glycemic index sau yawan carbohydrate, raba ta 100. Low abinci glycemic abinci a karkashin 10, matsakaici ranging daga 11 - 19 da abinci tare da kashi ashirin ko fiye suna dauke high-glycemic- caji abinci. Idan kana da ciwon sukari, ka tabbata ka yi magana da mai kula da lafiyarka, likitancin ciwon sukari, mai cin abinci ko abinci mai gina jiki kafin yin kowane canji.
Sources:
Ƙungiyar Ciwon Yankakken Amirka. "Glycemic Index da Ciwon sukari." http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html.
Cibiyar Harkokin Nutrition da Dietetics Evidence Analysis Librar y. "Al'amarin Tattaunawa Ciwon sukari Mellitus (DM): Glycemic Index and Diabetes." http://www.andeal.org/.
> Harbard Health Publications, Harvard Medical School. "Glycemic Index da Glycemic Load don 100+ Foods". http://www.health.harvard.edu/diseases-and-conditions/glycemic_index_and_glycemic_load_for_100_foods.
Maher AK. "Abincin Abinci mai Sauƙi." Ɗauki na Ɗaya Sha ɗaya, Hoboken NJ, Amurka: Wiley-Blackwell Publishing, Oktoba 2011.
Jami'ar Illinois Extension. "Menene Glycemic Load and Glycemic Index? Http://extension.illinois.edu/diabetes2/subsection.cfm?SubSectionID=100.