Ndekọ glycemic

Ndekọ mkpịsị glycemic (GI) bụ akara maka ọnụego ndakpọ nke ngwaahịa ọ bụla nwere carbohydrate na ahụ mmadụ ma e jiri ya tụnyere ntopute nke glucose, a na-ewere ntụpọ glycemic dị ka ihe atụ (GI nke glucose = 100 nkeji). Usoro ọsọsọ nkewa nke ngwaahịa, nke GI kachasị elu.

Yabụ, n'ụwa nke ụdị nri nri ọ bụ omenala ịkekọrịta ngwaahịa niile nwere carbohydrate n'ime otu nwere GI dị elu, nke dị ala na nke dị ala. N’ezie, nri GI dị ala bụ nke a na-akpọ mgbagwoju anya, carbohydrates dị nwayọ, na nri GI dị elu, carbohydrates na-enweghị isi.

Nri GI dị elu - elekere mkpu insulin

Nri nwere nnukwu glycemic index, na-abanye n’arụ, na-agbari ngwa ngwa ma na-abawanye shuga ọbara, na-akpali pancreas maka iwepụta insulin homonụ nke ukwuu.

Insulin, n'aka nke ya, na-arụ ọrụ na-eso: nke mbu, ọ na-ekesasịkwa “oke” shuga dị n'ọbara n’esepụghị akwara niile, na-eme ka ọ bụrụ obere abụba - ụdị ume dị “ichebere”. Nke abuo, irube isi na ncheta mgbe ochie nke nchekwa nchekwa n’anu ahu, na - egbochi imebi oke abuba nke di n’ime ahu eweghachi glucose.

N'ụzọ ihe atụ, insulin bụ ụlọ nchekwa siri ike ma dịkwa nkọ nke na-elezi anya ike oriri dị anyị n'ahụ (yana - abụba dị n'okpuru ala). O ji obi ya niile nye ụbara abụba, ma na - eme ihe niile iji hụ na usoro a anaghị aga n’ihu - mgbe abụba na - atụgharị glucose ma gbaa ọkụ, na - enye ahụ ike ọ chọrọ ịdị ndụ.

N'ihi ya, ọ bụrụ na nri gị kwa ụbọchị nwere nri ndị nwere ntụpọ dị elu, nke pụtara na mwepụta insulin homonụ na-eme n'ahụ gị oge niile, mgbe ahụ ị gaghị enwe ike ifelata. Kama nke ahụ, ị ​​ga-aga n’ihu n’ihu n’ịchọ ibu kwa ụbọchị ruo mgbe ị gbanwere nri gị.

Igwu insulin “ura”

A na-agbari nri ndị nwere ogo na obere glycemic index ogologo oge, na-agbadata nke nta nke nta na ọ fọrọ nke nta anaghị akpata mmụba shuga ọbara. Nke a pụtara na insulin homonụ ahụ anaghị egosipụta ịnụ ọkụ n’obi ya n’ịba abụba.

Yabụ, ọ bụrụ na ị na-achọ ida ma ọ bụ jigide ibu gị dị, gbalịa ịhọrọ ngwaahịa na nkezi GI na nke dị ala maka nri gị kwa ụbọchị. N'agbanyeghị nri GI dị elu, mee ka ha bụrụ ndị ọbịa na-adịghị ahụkebe na tebụl gị.

Ndepụta nke Glycemic: Isiokwu Ngwaahịa

Cheta na ọkọlọtọ ahụ bụ mmebi glucose na ntinye uche nke ra ka 100. N'ụzọ dị ịtụnanya, enwere ngwaahịa na-akụda ngwa ngwa - dịka ọmụmaatụ, biya ma ọ bụ ụbọchị. Agbanyeghị, ọ bụrụ na ihe mgbaru ọsọ gị ga-efunahụ kilogram ndị ọzọ, ịkwesịrị ịnakọta nri gị kwa ụbọchị site na ihe oriri nwere obere glycemic index.

Mara: Tebụl na-egosi ụkpụrụ dị larịị, na-enweghị iburu n'uche njirimara nke nkwadebe ngwaahịa, ogo ya na ogo ya na ọnọdụ ndị ọzọ.

Nri nwere ndeko aka di elu (GI = 70 ma nke di elu)

GI Bea110 Atesbọchị103 Glucose100 Starch gbanwetụrụ100 Achịcha tosh na-acha ọcha100 Rutabaga99 Bọta buns95 Nduku95 Nduku95 Nduku casserole95 Osikapa osikapa92 Aprịkọlo mkpọ91 Achịcha na-acha ọcha Gluten90 Osikapa (nnyapade)90 Carrots (sie ma ọ bụ stewed)85 Hamburger Buns85 Ọka flakes85 Akwukwo popcorn85 Mmiri ara ehi osikapa Pudding85 Nduku nduku83 Mgbu80 Muesli nwere mkpụrụ na mịrị80 Onyinye nri76 Ugu75 Anyụ75 Baguette French75 Osikapa na mmiri ara ehi75 Lasagna (site na ọka wit dị nro)75 Waffles anaghị edegharị75 Millet71 Ogwe chọkọletị ("Mars", "Snickers", "Twix" na ihe ndị yiri ya)70 Chocolate70 Soda dị ụtọ (Coca-Cola, Pepsi-Cola na ihe ndị yiri ya)70 Kpampando70 Nri oka di nro70 Ube ọka beli70 Mkpụrụ nduku70 Risotto nwere osikapa70 Brown aja aja70 Ọcha ọcha70 Couscous70 Manka70

Nri nwere nkeji glycemic index (GI = 50 ruo 69)

GI Micha ọka69 Aku painiapulu66 Oatmeal ngwa ngwa66 Ihe ọ .ụ .ụ oroma65 Jam65 Beets (sie ma ọ bụ stewed)65 Black achịcha yist65 Marmalade65 Granola nwere shuga65 Mịrị painịpịrị65 Mịrị65 Maple sirop65 Achịcha rye65 Jetetị sie poteto65 Sorbet65 Nduku Mara Mma (Nduku Mara Mma)65 Achịcha ọka65 Inine mkpọ65 Macaroni na chiiz64 Mkpụrụ ọka Ger Gerd63 Ọka ọka62 Mpekere pizza na tomato na chiiz61 Banana60 Chestnut60 Ice cream (tinyere shuga agbakwunye)60 Ogologo ọka osikapa60 Lasagna60 Mayonezi ụlọ ọrụ60 Melon60 Oatmeal60 Koko ntụ (na shuga)60 Pọọpọ dị ọhụrụ59 Arab pita57 Ọkpụ Mkpọ Mkpọ57 Ihe ọ Juụpeụ Mkpụrụ vaịn55 Ketchup55 Mọstad55 Spaghetti55 Sushi55 Bulgur55 Piichị mkpọ55 Kuki obere mkpirisi55 Osikapa Basmati50 Ihe ọ juiceụụ kranberị (shuga n'efu)50 Kiwi50 Ihe ọ Juụụ Free painiapia50 Lychee50 Mango50 Persimọn50 Osikapa agba aja aja50 Ihe ọ Appleụ Appleụ Apple (sugar adịghị)50

Nri nwere obere glycemic index (GI = 49 na n'okpuru)

GI Kranberị (nke dị ọhụrụ ma ọ bụ jụọ oyi)47 Ihe ọ juiceụpeụ mkpụrụ vaịn (shuga n'efu)45 Peas Green Ejiri45 Baskiati Brown Rice45 Aki oyibo45 Mkpụrụ vaịn45 Oroma ohuru45 Nri ọka dum45 Achịcha esiri esi eghe eghe (na-enweghị shuga na mmanụ a )ụ)43 Buckwheat40 Mkpụrụ fig a mịrị amị40 Al dente esiri pasta40 Carrot ihe ọ (ụ (ụ (Sugar n'efu)40 Aprịkọt achara40 Kwachaa40 Osikapa (nwa)35 Chickpeas35 Apụl ọhụrụ35 Bean Meat35 Dijon mọstad35 Tomato mịrị amị34 Ahịhịa ndụ35 Chinese noodles na vermicelli35 Mkpụrụ Sesame35 Oroma ohuru35 Plum ọhụrụ35 Nri ohuru35 Soy Sauce (Mkpụrụ Free)35 Yogurt fatịghị eke nke na-eme fatị35 Akara ice cream35 Agwa34 Nectarine ohuru34 Mkpụrụ pọmigranet34 Piich ọhụrụ34 Compote (free sugar)34 Ihe ọ juiceụ Tomụ Tomato33 Yist31 Mmiri ara ehi soy30 Aprikọt ọhụrụ30 Lentil agba aja aja30 Mkpụrụ vaịn ọhụrụ30 Mkpụrụ ndụ akwụkwọ ndụ30 Garlic30 Kapịa ohuru30 Beets ọhụrụ30 Jam (shuga n'efu)30 Ube ọreshụ30 Tomato (nke ọhụrụ)30 Mkpụrụ chiiz na-enweghị abụba30 Lentil edo edo30 Mkpụrụ osisi beri, lingonberries, bred30 Chocolate gbara ọchịchịrị (ihe karịrị 70% koko)30 Mmiri ara ehi almond30 Mmiri ara ehi (ọ bụla abụba ọdịnaya)30 Mkpụrụ mkpụrụ osisi30 Tanjerịn dị ọhụrụ30 Nwa ojii20 Cherị25 Lentil akwụkwọ ndụ akwụkwọ ndụ25 Agwa ọla edo25 Raspia ohuru25 Red currant25 Soya ntụ ọka25 Etu ahihia25 Ugu osisi25 Goozberị25 Ahụekere20 Artichoke20 Igba20 Iri yogọt20 Almọnd15 Broccoli15 Kabeeji15 Cashew15 Celery15 Ngalaba15 Brussels na-epulite15 Kọlịflawa15 Ose Chili15 Kukumba ohuru15 Hazelnuts, painiapine, pistachios, walnuts15 Asparagus15 Mkpị15 Ewu15 Skwọsh15 Eyịm15 Pesto15 Leek15 Olive15 Ahụekere15 Achịkọ Ejiri Ejiri Ejiri Epe15 Rhubarb15 Tofu (agwa bean)15 Soybean15 Akwụkwọ nri15 Ube oyibo10 Akwụkwọ letus9 Pasili, basil, vanillin, cinnamon, oregano5

Ọ bụrụ n’ịju gị anya na okpokoro nke glycemic index enweghị ngwaahịa anụ, yana azụ, anụ ọkụkọ, akwa na ngwaahịa protein ọzọ, mgbe ahụ cheta: glycemic index bụ ọnọdụ na-egosi ịdị ngwa nke ngwaahịa nwere carbohydrate na-agbadata glucose. Ngwaahịa protin, dịka ụdị anụ, azụ, anụ ọkụkọ, yana akwa, ihe fọrọ nke nta ka ọ bụrụ enweghị carbohydrates. Ya mere ndepụta ha glycemic bụ ihe efu.

Yabụ, ọ bụrụ na ịchọrọ ifelata, mgbe ahụ nri gị kachasị mma ga-ejikọ nri protin na nri nwere obere glycemic index. N’ezie, ọtụtụ ihe oriri protein na-abụ n’usoro a.

Gini bu ndeko glycemic?

Ndekọ mkpịsị glycemic (GI) bụ ọnọdụ ihe na-eme n'oge na-egosi na -enwe ahụ ngwa ngwa carbohydrates dị na nri na-anabata ahụ ma na-abawanye shuga ọbara. Ihe glycemic index scale mejupụtara otu narị nkeji, ebe 0 pere mpe, 100 kacha karịa. Na mbu, emepụtara edemede ahụ maka ndị ọrịa shuga, mana ejiri ya ugbu a na-egosipụta uru nri.

Ihe oriri nke nwere obere glycemic index bụ ọmụmaatụ nke carbohydrates dị mgbagwoju anya nke na-eji nwayọ hapụ ike ha - n'eziokwu, ha na - enyere aka igbo mkpa agụụ. N'ụzọ dị iche, nri nwere GI dị elu (nke bụ shuga, ihe na-atọ ụtọ na ntụ ọka ọcha) bụ carbohydrates ngwa ngwa - oke oriri ha nwere njikọ chiri anya n'ibu oke.

Rịba ama na GI anaghị ejikọta ọdịnaya calorie nke nri. Dịka ọmụmaatụ, karọt na osikapa na-acha ọcha nwere ihe fọrọ nke nta ka ọ bụrụ otu usoro glycemic - mana, ngụkọta carbohydrate dị n'ime ha (na, yabụ, KBZhU) dị oke iche. Ọ bụ naanị ihe dị ka ahụ ara ahụ carbohydrates dị na nri na - enweta ahụ - mana ọ bụghị gbasara ike ikpeazụ.

Mmebi nke High GI Ngwaahịa

Ọtụtụ ọmụmụ sayensị na-egosi na ị consumptionụ carbohydrates mgbe niile nwere nnukwu glycemic index na-akpaghasị usoro metabolic na ahụ. Ihe ndị na-enye ike ngwa ngwa na-emetụta ọ̀tụ̀tụ̀ insulin na shuga dị n’ọbara, na-akpasu mmụọ agụụ na-adịghị ala ala ma na-eme ka e guzobe abụba n’akụkụ nsogbu (nke bụ n’afọ).

Ọ bụrụ n ’elekere ọ bụla na ọkara mmadụ na-eri nri GI dị elu (tii nwere shuga, achịcha, kuki, swiiti, mkpụrụ osisi), mgbe ahụ, a na-eche ọ̀kwa glucose dị n’ọbara mgbe niile. Na nzaghachi na ahụ a na - amalite imepụta insulin na - adịchaghị mma - n'ihi nke a, metabolism na - agbari. Na mmechi, nke a nwere ike ibute mmepe nke ọrịa shuga. Ọ bụ ya mere nri ọ bụla maka ịdị felata ji ebido juo ihe ndị na-atọ ụtọ na-atọ ụtọ.

Ndepụta Ngwaahịa Glycemic: Tebụl

Na ngwụsị nke isiokwu a, tebụl nke narị nri carbohydrate ndị a ma ama ka ahịrị hazie glycemic index ha. Mara na ọnụ ọgụgụ GI nke otu nri (yana karịchaa, nri emejupụtara) nwere ike ịdị iche na ndị edepụtara na listi ahụ. Ekwesiri ighota na onu ogugu adi iche di dikwa nma.

Tinyere ihe ndi ozo, nkuzi nke akwukwo glycemic index n’ebughi n'uche usoro nmeghari mmadu nke otu mmadu na udi aru ya. Dịka ọmụmaatụ, nri nwere GI dị elu dị mkpa maka ndị na-eme egwuregwu maka uto ngwa ngwa, ebe ndị ọrịa mamịrị na ndị chọrọ ifelata ka a na-adụ ọdụ ka ha hapụ carbohydrates dị mfe ma rie naanị nri nwere obere GI.

Ihe egwu nke carbohydrates dị ngwa

N’ikwu ya n’ụzọ siri ike, ọ bụghị nri n’onwe ya nwere ntụpọ glycemic dị elu (osikapa, achịcha na carbohydrates ndị ọzọ) na-emerụ ahụ, mana ị itsụbiga ya ókè n’oge adịghị mma. Dịka ọmụmaatụ, ozugbo ọzụzụ anụ ahụ, carbohydrates digestible ga-aba uru ahụ, ebe ike ha ga-eweta mkpali kpọmkwem maka uto na mgbake. Iskpụrụ a sitere na ọrụ nke ndị na - enye ibu ibu.

Agbanyeghị, ọ bụrụ na ị na-eri carbohydrates dị otú ahụ n'ụzọ ndụ anaghị arụ ọrụ na-enweghị nchịkwa na mgbe niile (dịka ọmụmaatụ, ụlọ mmanya dị na telivishọn n'ihu TV ma ọ bụ nri nwere ice cream na ụtọ cola), ahụ ga-agbanwe ngwa ngwa gaa na ọnọdụ nke ịchekwa oke ike na abụba ahụ. Na mgbakwunye, ịdabere ga-amalite na atọm ọfụma n'ozuzu ya na shuga karịsịa.

Ndepụta nke Glycemic: Nchịkọta

• Ndekọ a glycemic bụ njiri mara nri nri nwere carbohydrate, nke n'ikpeazụ pụtara mmetụta nke otu nri na ịba ụba shuga ọbara.
• Nchịkwa nri GI dị mkpa maka ndị ọrịa mamịrị, mana ọ ga-abụkwa ihe bara uru maka ndị mmadụ na nri maka oke ibu na oke ibu.
• Ihe oriri GI dị elu bụ isi mmalite nke carbohydrates ngwa ngwa (shuga, achịcha, mmanụ a ,ụ, na ihe ndị ọzọ).
• Nri GI dị ala bụ ihe ndị na-enye ike carbohydrates na eriri ọkụ (ọka, akwụkwọ nri).

1. Montintyak Glycemic Index Tables, njikọ
2. Ndekọ mkpịsị glycemic na ọrịa shuga, isi mmalite
3. Index Glycemic Index, isi mmalite
4. Ntughari ohuru ohuru a na-acho: O bu ihe omuma a na - enye aka n’ime glycemic index bu uzo nri kwesiri ekwesi maka ndu gi?
5. Tụnyere ihe nduku dị ala na poteto glycemic Index na nsonaazụ Satiety: Ọmụmụ nke Single, Nke na -eme ka amụbawanye na ụmụ mmadụ, isi iyi.