Odee: Gregory Harris
OfbọChị Okike: 9 Onwa Epurel 2021
DatebọChị Mmelite: 19 Novemba 2024
Anonim
Can Diabetics Eat Carrots? How Does Carrot Help in Managing Blood Sugar Levels?
Vidio: Can Diabetics Eat Carrots? How Does Carrot Help in Managing Blood Sugar Levels?

Nkọwa nke Glycemic (GI) bụ otu ụzọ nri ga-esi mee ka shuga shuga gị (glucose) elu. Naanị nri ndị nwere carbohydrates nwere GI. Ihe oriri dị ka mmanụ, abụba, na anụ anaghị enwe GI, n'agbanyeghị na ndị nwere ọrịa shuga, ha nwere ike imetụta shuga shuga.

Na mkpokọta, obere nri GI na-amụba glucose nwayọ nwayọ n’ahụ gị. Nri nwere nnukwu GI na-abawanye glucose ọbara ngwa ngwa.

Ọ bụrụ na ị nwere ọrịa shuga, nri GI dị elu nwere ike ime ka o sie ike ịchịkwa ọrịa shuga.

Ọ bụghị carbohydrates niile na-arụ ọrụ n'otu ahụ. Fọdụ na-ebute mmụba ngwa ngwa na ọbara shuga, ebe ndị ọzọ na-arụ ọrụ nwayọ nwayọ, na-ezere ịrị elu buru ibu ma ọ bụ ngwa ngwa n'ọbara. Ihe glycemic na-ekwu banyere esemokwu ndị a site na ịnye nọmba na nri nke gosipụtara ngwa ngwa ha na-abawanye glucose ọbara ma e jiri ya tụnyere glucose dị ọcha (shuga).

Igwe GI na-esi na 0 gaa na 100. glucose dị ọcha nwere nnukwu GI ma nye ya uru nke 100.

Iri nri GI dị ala nwere ike inyere gị aka ịchịkwa shuga dị n’ọbara gị nke ọma. A ntị na GI nke nri nwere ike ịbụ ngwaọrụ ọzọ iji nyere aka ijikwa ọrịa shuga, yana ịgụta carbohydrate. Gbaso nri dị ala-GI nwekwara ike inye aka na ọnwụ.


Obere ihe oriri GI (0 ruo 55):

  • Bulgar, ọka bali
  • Pasta, sie (gbanwere) osikapa
  • Quinoa
  • High-fiber bran ọka ọalụ .ụ
  • Oatmeal, ígwè-ebipụ ma ọ bụ akpọrepu
  • Carrots, akwụkwọ nri na-abụghị starchy, elu
  • Apụl, oroma, mkpụrụ osisi grepu, na ọtụtụ mkpụrụ osisi ndị ọzọ
  • Ọtụtụ mkpụrụ, mkpo, na agwa
  • Mmiri ara ehi na yogọt

GI dị oke nri (56 ka 69):

  • Achịcha Pita, achịcha rye
  • Couscous
  • Osikapa
  • Mịrị

Nri GI dị elu (70 na elu):

  • Achịcha ọcha na bagel
  • Ọtụtụ ọka a haziri ahazi na oatmeal ozugbo, gụnyere flakes bran
  • Imirikiti nri nri
  • Nduku
  • Osikapa
  • Mmanụ a .ụ
  • Sugar
  • Anyụ, ọkwụrụ bekee

Mgbe ị na-eme atụmatụ nri gị:

  • Họrọ nri ndi nwere GI di ala.
  • Mgbe ị na-eri nri GI dị elu, jikọta ya na obere nri GI iji dozie mmetụta na ogo glucose gị. GI nke nri, na mmetụta ọ na-enwe n'ahụ ndị na-arịa ọrịa shuga nwere ike ịgbanwe mgbe ị jikọtara ya na nri ndị ọzọ.

GI nke nri na-emetụta ihe ụfọdụ, dị ka ịchacha mkpụrụ osisi. Yabụ ikwesiri iche karịa GI nke nri mgbe ị na-eme nhọrọ dị mma. Mgbe ị na-ahọrọ nri, ọ dị mma iburu nsogbu ndị a n'uche.


  • Onu ogugu oke ka di nkpa n'ihi na kalori ka di ihe, ya mere ego nke carbohydrates. Ikwesiri ile anya nha anya na onu ogugu nke carbohydrates na nri ị na-eri, obuna ma o nwere nri GI di ala.
  • N'ozuzu, nri ndị esichara nwere nnukwu GI. Dịka ọmụmaatụ, ihe ọ juiceụ fruitụ mkpụrụ osisi na nduku ozugbo nwere GI dị elu karịa mkpụrụ osisi dum na poteto achicha dum.
  • Isi nri nwere ike imetụta GI nke nri. Dịka ọmụmaatụ, pasta al dente nwere GI dị ala karịa pasta dị nro.
  • Nri ndị dị abụba ma ọ bụ eriri nwerekarị GI dị ala.
  • Foodsfọdụ nri sitere na otu ụdị nri nwere ike inwe ụkpụrụ GI dị iche iche. Dịka ọmụmaatụ, osikapa na-acha ọcha ọka ogologo nwere obere GI karịa osikapa agba aja aja. Na obere osikapa na-acha ọcha nwere GI dị elu karịa osikapa agba aja aja. N'otu aka ahụ, oats ngwa ngwa ma ọ bụ grit nwere nnukwu GI mana ọka oat na ọka niile nri ụtụtụ nwere obere GI.
  • Họrọ ụdị nri dị iche iche dị mma na-eburu n'uche uru nri niile nke nri yana GI nke nri.
  • Fọdụ nri GI dị elu nwere ihe ndị na-edozi ahụ. Ya mere dozie ihe ndị a na obere nri GI.

Maka ọtụtụ ndị na-arịa ọrịa shuga, na-agụta carbohydrate, ma ọ bụ na-agụta carb, na-enyere aka ịkwụsị carbohydrates na oke ahụ ike. Carb na-agụta yana ịhọrọ nri dị mma na ịnọgide na-enwe ezigbo ahụ ike ga-ezu iji chịkwaa ọrịa shuga ma belata ihe egwu maka nsogbu. Mana ọ bụrụ na ịnwee nsogbu ịchịkwa shuga shuga gị ma ọ bụ chọọ njikwa siri ike, ị ga-agwa onye nlekọta ahụike gị banyere iji akara glycemic dị ka akụkụ nke atụmatụ ọrụ gị.


Tù Na-ahụ Maka Ọrịa Shuga nke America. 5. Ikwado mgbanwe omume na ọdịmma iji meziwanye nsonaazụ ahụike: Standkpụrụ nke Nlekọta Ahụike na Ọrịa shuga-2020. Ọrịa shuga. 2020; 43 (Suppl 1): S48-S65. PMID: 31862748 pubmed.ncbi.nlm.nih.gov/31862748/.

Ebe nrụọrụ weebụ American Diabetes Association. Nchịkọta Glycemic na ọrịa shuga. www.diabetes.org/glycemic-index-and-diabetes. Nabata October 18, 2020.

MacLeod J, Franz MJ, Handu D, et al. Academylọ akwụkwọ nke Nutrition na Dietetics Nutrition practice guide for type 1 na pịnye 2 ọrịa shuga na ndị okenye: oriri na-edozi aka na-egosi nyocha na aro. J Acad Nutr Nri. Ọrịa. 2017; 117 (10) 1637-1658. PMID: 28527747 pubmed.ncbi.nlm.nih.gov/28527747/.

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