Ndekọ nke Glycemic - Chọpụta ihe ọ bụ na otu o si ebelata agụụ

Ndinaya

• Nyocha glycemic na ibu glycemic
• Etu esi amata ndepụta glycemic nke nri
• Ntughari Glycemic iji melite ọzụzụ

Nkọwa glycemic bụ ihe na-egosi ọsọ ọsọ nke carbohydrate dị na nri na-erute n'ọbara ma gbanwee glucose ọbara, nke bụ ọkwa shuga ọbara. Ya mere, nri ndị nwere obere glycemic index, dị ka agwa, ube na oat bran, na-edebe ọbara shuga na-eche ogologo oge, na-egbu oge ịmalite agụụ mgbe nri.

Site na ụkpụrụ glycemic index, a na-ekewa nri n'ime ụdị 3:

• Low Gi: mgbe ndepụta glycemic dị ntakịrị ma ọ bụ hà nhata 55;
• Ọkara IG: mgbe ndepụta glycemic dị n’agbata 56 ruo 69;
• Gi di elu: mgbe ndepụta glycemic karịrị 70 ma ọ bụ hara nhata.

Maka nhazi ọkwa nke isi nri, lee tebụl zuru ezu nke ndepụta glycemic nke carbohydrates.

Ọ dị mkpa icheta na a na-etinye glycemic index naanị na nri ndị mejupụtara ọkachasị nke carbohydrates, dị ka ọka, pasta, ato uto, osikapa, poteto, mkpụrụ osisi, ngwaahịa mmiri ara ehi na akwụkwọ nri, na anaghị adị maka nri ndị dabere na protein na abụba, dịka anụ, àkwá, mmanụ oliv na bọta, ebe ha anaghị agbanwe glucose ọbara.

Nyocha glycemic na ibu glycemic

Ọ bụ ezie na ndepụta glycemic kwekọrọ na ọsọ nke carbohydrates dị na nri na-amụba shuga shuga, ibu glycemic jikọtara ya na ọnụọgụ carbohydrate dị na nri: ka carbohydrate na-arịwanye elu, mgbanwe mgbanwe n'ọbara glucose dị ukwuu.

A na-ahazi oke nke glycemic dị ka ndị a:

• Obere glycemic ibu: ụkpụrụ ruru 10;
• Nkezi ibu glycemic ibu: ụkpụrụ site na 11 ruo 19;
• Akwa glycemic ibu: ụkpụrụ site na 20.

Ngwongwo glycemic dị mkpa n'ihi na ọ bụghị mgbe niile nri nwere akara glycemic dị elu ga-enwe ike ịgbanwe glucose ọbara n'ụzọ dị njọ. Dị ka ihe atụ, anyụ nwere nnukwu glycemic index na ibu glycemic nke naanị 4, nke pụtara na iberibe mmiri anyụ enweghị carbohydrate zuru ezu iji bulie shuga ọbara nke ukwuu.

Etu esi amata ndepụta glycemic nke nri

Iji jide n'aka na uru nke glycemic index of oriri, ị kwesịrị ị na-ele anya na tebụl, mana ndụmọdụ ndị na-esonụ bara uru iji chọpụta ma otu nri nwere ndepụta glycemic dị elu ma ọ bụ dị ala:

1. A na-esi nri ma ọ bụ karịa na-edozi nri, nke ka elu ya glycemic index: ihe ọicesụ juụ nwere mkpụrụ ndụ glycemic dị elu karịa mkpụrụ osisi dum; poteto a na-amị mkpụrụ nwere glycemic index dị elu karịa poteto dum esiri esi;
2. Ihe mkpụrụ osisi ma ọ bụ ihe oriri ndị ọzọ chara acha bụ, ọ dị elu na ndeksi glycemic ya;
3. Peeled mkpụrụ osisi na akwụkwọ nri nwere obere glycemic index karịa peeled ndị;
4. Ogologo nri a na-esi nri, nke dị elu nke glycemic index: mgwakota agwaal dente nwere ndepụta glycemic dị ala karịa pasta esi nri nke ọma.

Ya mere, ezigbo ndụmọdụ iji zere nri nwere nnukwu glycemic index bụ iri nri n'ụzọ kachasị dị mma, na-eri mkpụrụ osisi na akwụkwọ nri mgbe ọ bụla o kwere omume ma na-ezere ngwaahịa mepụtara. Hụ ihe atụ nke nri nwere ntakịrị glycemic index.

Ntughari Glycemic iji melite ọzụzụ

Tupu ịmalite ọzụzụ, ị kwesịrị iri nri nwere obere glycemic index, dị ka unere na poteto ụtọ, n'ihi na ha ga-eji nwayọọ nwayọọ bulie shuga shuga gị, na-enye ike oge ọzụzụ ahụ malitere.

Ọ bụrụ na mmega ahụ siri ike ma dịgide karịa 1 awa, ị kwesịrị ị na-a glyụ nnukwu glycemic index carbohydrates iji mejupụta ume ọzụzụ gị ngwa ngwa, ị nwere ike iji gel carbohydrate, ihe ọ isụ isụ isotonic ma ọ bụ mkpụrụ osisi nwere nnukwu shuga, dị ka prunes.

Mgbe emechara ahụ, onye na-eme egwuregwu ga-ebute ihe oriri na-edozi oke na oke glycemic, iji mejupụta ebuka carbohydrate ma mee ka mgbake ahụ dị ngwa. Hụ ihe ọzọ banyere otu ị ga - esi jiri akara glycemic mee ka mgbatị gị dịkwuo mma ma hụ ihe atụ nke nri na vidiyo a: