Ndepụta zuru ezu nke ndepụta glycemic nke nri
Ndinaya
Nkọwa glycemic (GI) kwekọrọ na ọsọ nke nri nwere carbohydrates na-akwalite mmụba nke glycemia, ya bụ, n'ọtụtụ shuga dị n'ọbara. Iji chọpụta ndepụta a, na mgbakwunye na ọnụ ọgụgụ nke carbohydrate, a na-eburu ọsọ ọsọ nke ha na-agbari ma rie ya. Mara usoro glycemic dị mkpa iji nyere aka ịchịkwa agụụ, nchekasị, nwekwuo mmetụta nke afọ ojuju ma dozie ogo glucose n'ọbara.
Nkọwa glycemic na-enye ohere ịchịkwa ọrịa shuga nke ọma, iji belata ịdị arọ karị ma dịkwa mkpa maka ndị na-eme egwuregwu, ebe ọ na-enye ozi gbasara nri ndị na-enyere aka inweta ume ma ọ bụ nwetaghachi ike.
Tebụl Glycemic index
A naghị agbakọ uru nke glycemic index nke nri dabere na otu akụkụ, mana kwekọrọ na ntụle n'etiti ego nke carbohydrates nri ahụ nwere na oke glucose, nke glycemic index bụ 100.
A na-ewere nri ndị nwere akara glycemic dị ala karịa nke 55 dị ka ihe dị ala na, n'ozuzu, ahụike dị mma.Ndị nwere ndepụta n'etiti 56 na 69 nwere ntụpọ glycemic na-agafeghị oke, a na-ewere nri ndị nwere glycemic index karịrị 70 ka ha nwere GI dị elu, a na-atụ aro ka ị zere ma ọ bụ rie oke.
Tebụl na-esonụ na-egosi nri ndị nwere ntakịrị, ọkara na nnukwu glycemic index ndị na-erikarị ndị mmadụ:
| Nri carbohydrate | ||
| Obere Gi ≤ 55 | Nkezi IG 56-69 | Akwa Gi ≥ 70 |
| Nri nri ụtụtụ Bran niile: 30 | Osikapa agba aja aja: 68 | Osikapa: 73 |
| Otis: 54 | Couscous: 65 | Ihe ọ drinksụ isụ mmiri isotonic Gatorade: 78 |
| Mmiri ara ehi chocolate: 43 | Ntụ ọka Cassava: 61 | Osikapa mgbape: 87 |
| Noodles: 49 | Ntụ ọka: 60 | Corn Flakes Ọka ọka: 81 |
| Achịcha agba aja aja: 53 | Popcorn: 65 | Achịcha ọcha: 75 |
| Ọka tortilla: 50 | Igwe friji: 59 | Tapioca: 70 |
| Ọka bali: 30 | Muesli: 57 | Ntụ ọka: 85 |
| Fructose: 15 | Achịcha ọka: 53 | Tacos: 70 |
| - | Achịcha a na-eme n'ụlọ: 66 | Ọrịa: 103 |
| Akwụkwọ nri na mkpo (mkpokọta izugbe) | ||
| Obere Gi ≤ 55 | Nkezi IG 56-69 | Akwa Gi ≥ 70 |
| Agwa: 24 | Amedgha ji agba aja: 51 | Nduku nduku: 87 |
| Mgbazinye: 32 | Nri emere: 64 | Nduku: 78 |
| Karọt esi nri: 39 | Banana banana: 55 | - |
| Ofe Akwukwo nri: 48 | Ntụgharị: 62 | - |
| Esie ọka: 52 | Peeled ụtọ poteto: 61 | - |
| Soybean na-esi nri: 20 | Agwa: 54 | - |
| Karọt e ghere eghe: 35 | Nduku: 63 | - |
| Nri ụtọ poteto: 44 | Biiti: 64 | - |
| Mkpụrụ osisi (nhazi ọkwa izugbe) | ||
| Obere Gi ≤ 55 | Nkezi IG 56-69 | Akwa Gi ≥ 70 |
| Apple: 36 | Kiwi: 58 | Anyụ: 76 |
| Strawberry: 40 | Pọọpọ: 56 | - |
| Oroma: 43 | Piich na syrups: 58 | - |
| Ihe ọ appleụ appleụ apụl apụl na-enweghị ụtọ: 44 | Arụsị: 59 | - |
| Ihe ọ juiceụrangeụ oroma: 50 | Mkpụrụ vaịn: 59 | - |
| Banana: 51 | Cherị: 63 | - |
| Aka uwe: 51 | Melon: 65 | - |
| Damaskọs: 34 | Mịrị: 64 | - |
| Piich: 28 | - | - |
| Ube: 33 | - | - |
| Utu ahihia: 53 | - | - |
| Plums: 53 | - | - |
| Mmanụ mmanụ (niile dị ala GI) | - | |
| Mkpụrụ: 15 | Mkpụrụ osisi Cashew: 25 | Ahụekere: 7 |
| Mmiri ara ehi, ihe nkwekọrịta na ihe ọ (ụ alternativeụ ndị ọzọ (ha niile bụ obere Gi) | ||
| Mmiri ara ehi soy: 34 | Skimmed mmiri ara ehi: 37 | Ezigbo yogọt: 41 |
| Mmiri ara ehi dum: 39 | Mmiri ara ehi gbara ụka: 46 | Skimmed eke yogọt: 35 |
Ọ dị mkpa icheta na ị kwesịrị iri nri na obere glycemic index dị ala, ebe nke a na-ebelata mmepụta nke abụba, na-eme ka satiety na-ebelata ma na-ebelata agụụ. Banyere oke nri a ga-eri, nke a ga-adabere na mkpa onye ahụ kwa ụbọchị, ya mere, ọ dị mkpa na a kpọtụrụ onye na-edozi ahụ iji mezuo nyocha nri zuru oke ka enwere ike igosipụta ihe a tụrụ aro ka rie ihe kwa ubochi. Lelee ihe atụ nke menu nchịkọta glycemic dị ala.
Nchịkọta Glycemic nke nri na nri zuru ezu
Nkọwa glycemic nke nri zuru ezu dị iche na ndepụta glycemic nke nri ndị dịpụrụ adịpụ, dịka n'oge mgbaze nke nri, nri na-agwakọta ma na-ebute mmetụta dị iche na glucose ọbara. Ya mere, ọ bụrụ na nri bara ọgaranya na isi mmalite nke carbohydrate, dịka achịcha, french fries, soda na ice cream, ọ ga-enwe ikike ka ukwuu iji mụbaa shuga shuga, na-eweta mmetụta ahụike dị njọ dị ka ibu ibu, cholesterol na triglycerides.
N'aka nke ozo, nri kwesiri ekwesi di iche-iche di iche-iche, nke nwere, dika osikapa, agwa, salad, anu na mmanu oliv, gha enwe glycemic index nke oma ma mee ka shuga obara ghara idi, na ewetara ahu ike.
Ndụmọdụ dị mma maka idozi nri bụ ịgụnye nri niile, mkpụrụ osisi, akwụkwọ nri, mkpụrụ dị ka mkpụrụ na ahụekere, yana protein dịka mmiri ara ehi, yogọt, akwa na anụ.
Anyị Na-Atụ Aro Nke Anyị
Ntuziaka zuru oke maka afọ ime anọ gị
