Ndekọ insulin na ịba n’ibu

Anyị amatalarị ọtụtụ nri, ebe ọ bụ na nke ahụ kalori ikpebi ihe niile, ihe niile, ihe niile ... Anyị mụtara iri nri carbohydrate n'efu , banyere n’ime nkata nchịkọta glycemic nke ngwaahịa . Ewoo! - nsogbu ibu ka dịgidere.
Ma ndị ọkà mmụta sayensị, ndị na-ahụ maka nri na-edozi ahụ na ndị dọkịta anaghị ada mbà, ha na-abanye n'ime omimi n'ime ụzọ nzuzo nke ịchịkwa oke ahụ.

Amaghị m ma ọ bụrụ na ndị niile na-akwado ihe oriri na-edozi ahụ maara nke ọma na “insulinemic index”, mana dịka ọ tụgharịrị, ọ dị ya mkpa iburu n'uche mgbe ị na-ekepụta nri dị mma.

Ndekọ insulinemic

Anyị ga - achọpụta ihe ọ bụ na ihe mere anyị kwesịrị iji mara gbasara ya!

N'adịghị ka GI (lee nkọwa ebe a)

AI (anyị anaghị abanye n'ọhịa biochemical, anyị ga-adị mkpirikpi)

— ihe ngosiputa nke osooso na olu nke imeputa insulin na nzaghachi nke iji ngwa ahia.

Jenny (Jennette) Brand-Miller, onye prọfesọ na Mahadum Sydney mara AI, bụ onye mbụ.

Brand-Miller kwuru na mgbakwunye na uto uto nke shuga ọbara n’onwe ya, ị ga-elebara anya ọ̀ nwere ọsọ na ụdị insulin “na-abịa” maka shuga dị na N'okwu niile ma shuga dị elu na-akpata mwepụta nke hormone a.

Ọ bụrụ na ụjọ na-atụ gị itinye uche n'ihe niile, yabụ na efu, nihi na GI na AI n'ihe ka ukwuu n'ihe jikọrọ.
Enwere nuances ole na ole na-iche ha, nke anyị ga-atụle n'isiokwu a.

1. protein na abụba enweghị ntụpọ glycemic, kama ha nwere ntụaka insulinemic.

Ngwaahịa protin enweghị mmetụta na shuga, mana emetụta na ọnụego insulin na-emepụta.

Iji maa atụ, azụ (AI - 59) na anụ (AI - 51).

Nke a apụtaghị na a ga-atụfu ngwaahịa ndị a.
Ka emechara, insulin na nzaghachi maka nri anaghị ere nri zoro ezo iji nye protein na abụba n'ime imeju ebe gluconeogenesis pụtara.
Nke ahụ bụ, ụdị glucose 'na-abụghị carbohydrate' pụrụ iche bụ nke mejupụtara ya, na-agafe ọkwa nke mkpokọta abụba ma na-edozi imeju, akụrụ akụrụ na akwara.
O bu mmanu n’enwe ike.

Nkwubi okwu a di nfe: Anụ na azụ ị ga-eri, ma ọ bụghị iri azụ na anụ ọnụ nwere carbohydrate “dị” nke a na-ata ata nke nwere GI dị elu (dịka ọmụmaatụ, poteto, osikapa na-acha ọcha, achịcha), na-atụba shuga dị ụtọ n'ọbara.

2. Nnukwu shuga + na insulin dị elu = oke oke, abụba nwere oke!

Ndị sayensị achọpụtala nke ahụ ụfọdụ ngwaahịa egosipụtagoro na ha enweghị oke ọfụma na ọsọ na olu nke mmepụta insulin.

Nke a pụtara na efere si na ha nwere ike ịnye anụ ahụ mmụọ ogologo oge!

Ndepụta Ngwaahịa AI

Mmanụ oliv - AI = 3
Ube oyibo - AI = 5
Walnuts - AI = 6
Tuna - AI = 16
Chicken - AI = 20

Ngwaahịa nwere oke AI

Ndị mmeri AI bụ otu ụdị carbohydrates dị mfe na isi mmalite starch!

Achịcha jelii - AI = 120
Achịcha na pancakes site na ntụ ọka ọcha - AI = 112
Melon - AI = 95
Nduku - AI = 90
Nri ụtụtụ nri ụtụtụ - AI = 70-113

Ngwaahịa abụọ dị oke nkọ: AI dị elu karịa GI dị ala

yogọt : GI - site na 35 ruo 63 dabere na ihe mejupụtara, AI - 90-115
oroma : GI erughi karịa 40, AI ruo 60-70).

Yogurt insulin na - ewelite mkpụrụ osisi na ihe ndị ọzọ nwere shuga dị mfe na ya bụ nchịkọta dị oke njọ maka ọnụ ọgụgụ gị!

Ma ugbua yogọtya na oroma - mma ichefu!

Mana ọ dị mma ịgbakwunye abụba ahụike (mkpụrụ, bọta na ube oyibo) na ọkụkọ nwere tuna na menu!

Yogọt bara uru, ma ọ bụrụ na ọnụ ya na kukumba .

3. Iji ngwaahịa nke anaghị akpasu mgbali elu n'ọbara shuga na mwepụta insulin anaghị akpalite nrịanrịa insulin resistance syndrome.

Ọrịa nke metabolic a pụtara, mgbe anụ ahụ chụpụrụ uche ya na homonụ.

Ma oke ibu na ụyọkọ ọrịa na-apụta.

Lezienụ anya na eriri, nke na-enweghị GI, mana na-eme nri carbohydrate bara uru karị, "na-adọ" akụkụ nke ujo glucose.

4. Ọtụtụ acid, gụnyere lactic acid, na-emetụta ọnụego mwepụta insulin.

Ọ bụ ezie na yogọt na ngwaahịa mmiri ara ehi ndị ọzọ (nke a na-akọ) nwere AI dị elu, ụlọ ọrụ ahụ ya na nkpuru osisi acid ndi ozo (dịka ọmụmaatụ, kukumba ezuteworo) ha na --ebelata ọnụego insulin insịl ọbụlagodi ma ejiri achicha ọcha.

Ọ bụrụ n ’ị na-eri nri nwere nnukwu shuga ma ọ bụ akwa mmiri ghoro, kpagoro ma obu utoojoo.

Ọ bụ ya, nke a bụ yogọt na achịcha, ọ bụghị ihe mgbakwunye mkpụrụ osisi.
Cheta Greek ihendori tzatziki, ọ gụnyere yogọt, cucumbers, herbs na galiki

Janette Brand-Miller nke Mahadum nke Sydney chọpụtara na n'ọnọdụ ụfọdụ, akwara na-ezo insulin gabigara ókè na nzaghachi na oriri nke ụdị nri ụfọdụ nwere obere usoro glycemic.
Jeanette Brand-Miller maka ntụle ewereghị glucose (dịka maka GI), mana achịcha ọcha . Ya glycemic index na-weere dị ka 100.

Maka nnwale na maka ịgbakọ ma AI na GI, anyị ejighị akụkụ ngwaahịa nwere carbohydrates 50 g, mana akụkụ ngwaahịa na-enye otu ume: 1000 kilojoules (240 kcal.).

Ngwaahịa AI siri ike (GI siri ike)

(Nọmba mbụ bụ GI, nke abụọ bụ AI ngwaahịa nke J. Brand-Miller)

Croissant - 74 na 79
Achịcha - 65 na 82
Donuts kuki - 63 na 74
Kuki - 74 na 92
Ogwe Mars - 79 na 112
Ahụekere - iri abụọ na abụọ
Yogọt - 62 na 115
Ice cream - 70 na 89
Chips Nduku - 52 na 61
Achịcha ọcha - 100 na 100
Ogbe French - 71 na 74
Amịrị - 21 na 51
Azụ - 28 na 59
Unere - 79 na 81
Mkpụrụ vaịn - 74 na 82
Apụl - 50 na 59
Oranges - 39 na 60

Insulin - "onye na-eduzi" shuga, insulin - Nke a bụ hormone nke na-eme ka ntụgharị nke carbohydrates na glucose. Mgbe nri nwere carbohydrates banye n’ime ahụ, pancreas na-ezochi insulin.
Ọzọkwa, homonụ ahụ na-esonyere glucose ma “na-enyefe ya” site n’arịa ọbara n’ime akwara nke anụ ahụ: n’emeghị homonụ, glucose enweghị ike ịbanye n’arụ site n’akwara sel. Ahụ mmadụ metaraolize ozugbo ka ọ nwugharịa ume, wee mee ka ihe ndị fọdụrụ ka ghọọ glycogen wee hapụ ya ka edobe ya na anụ ahụ na akwara.
Ọ bụrụ na ahụ emepụtaghị insulin zuru ezu, ọ bụ glucose hiri nne na-abawanye n’ọbara, nke na-akpata shuga ọrịa shuga .
Ọrịa ọzọ jikọtara na membranes cell cell nke adipose. Mkpụrụ ndụ ndị a, n'ihi ọrịa ahụ, na-efunahụ ikike ha ma ghara ikwe ka glucose 'banye. Nnukwu glucose nwere ike ịmalite oke ibu nke ahụ na-akpatakwa ọrịa shuga.

Ka ị ghara ịrịa ọrịa ma dị gịrịgịrị, ịkwesịrị ịtụle ngwaahịa AI.

Ọ bụrụ na GI gosipụtara ọnụego ntụgharị nke ihe na glucose, mgbe ahụ AI nke ngwaahịa na-egosi ọnụego nke mmepụta insulin chọrọ iji mebie ngwaahịa.

Kedu ihe AI ​​jiri?

Maka uru uru uru dị Ndị na-eme egwuregwu na-eji ndepụta ngwaahịa insulin. Ndị na-eme egwuregwu a na-ejikarị mgbakwunye glucose dị ngwa na uru ngwangwa nke uru ahụ.
AI na-emetụta ọ bụghị naanị na ọgwụgwọ nke ọrịa metabolic kamakwa maka nri . Ngụgụ AI dị mkpa maka ịnọgide na-enwe ezigbo nri.

Iwetara uru Nke a dabere na steeti gị na-eme ka ọ bụrụ ihe gị na insulin. Onye nwere aru ike nwere ike iri ihe nile n’enweghi ike, ma ogha n’ibe ya n’adighi aru, karighi baa uba. Onye buru oke ibu na-enwekarị ebumnuche hyperinsulinism n'ihi ya, oke ibu.

Onwere ohere iji felata?

Ugbu a ajụjụ bụ, kedu ihe ị ga-eme banyere ya? Ọ bụ nnabata nke nnabata nke insulin na-egbochi anyị ohere iwepụ abụba gabigara ókè?

Isi ihe — ochicho (mkpali) na enyemaka nke ndi okacha amara.

Ebe ị ga-amalite

Hichapụ Site na nri nri nke nwere oke GI ma ọ bụ AI:

1. efere nwere shuga, ngwaahịa ntụ ọka, poteto na osikapa,
2. ihe oriri dị na carbohydrates - ngwaahịa a nụchara anụcha (ntụ ọka, shuga, osikapa), nke ndị ọrụ rụpụtara (ọka flakes, osikapa na osikapa, swiiti kpuchie, biya),
3. ngwa ahịa ohuru - nke erichaworo na Russia ihe na-erughi 200 (poteto, ọka).

• si inine - beets na karọt,
• site na mkpụrụ osisi - unere na mkpụrụ vaịn.

Ngwakọta ngwaahịa kachasị mma

• efere nwere nnukwu ihe dị n'ime ala: poteto, achịcha, peas - anaghị ejikọta ya na protein: azụ, obere anụ, anụ,
• jiri nri abụba, nwere bọta, yana akwụkwọ nri,
• Anabataghị nri steeti carbohydrate
• protein na abụba dị mma maka carbohydrates ngwa ngwa, mana ọ bụghị akwụkwọ nri niile,
• Abụba na-enweghị afọ ojuju na carbohydrates dị mgbagwoju anya bụ ngwakọta kachasị uru.

Etu esi ekesa ihe site na nri

maka nri ụtụtụ - osa,
carbohydrates na ngwa ngwa sitena - ruo awa iri na anọ,
maka nri abalị, carbohydrates dị mgbagwoju anya na protein (dịka ọmụmaatụ, osikapa nwere ara ọkụkọ).

O di nwute, enweghi ike ichota AI nke ihe oriri . Ya mere, ịnwere ike iji tebụl pụrụ iche

Isiokwu AI nri

Dabere na ọkwa AI, ngwaahịa na-ekewa ụzọ atọ:

1. na-abawanye ụba nke insulin: achịcha, mmiri ara ehi, poteto, ngwongwo bred, bred na filler,
2. yana nkezi AI: anụ ehi, azụ,
3. AI dị ala: oatmeal, buckwheat, àkwá.

Uche Caramel 160
Mars Bar 122
Sie Nduku 121
Agwa 120
Yogọt nke gbara akwụkwọ 115
Mkpụrụ osisi mịrị amị 110
Anụ 108
Achịcha (White) 100
Kefir, mmiri ara ehi gbara ụka, bred, mmanya gbara ụka 98
Achịcha (Black) 96
Nri achịcha mkpirisi 92
Mmiri ara ehi 90
Ice cream (enweghị glaze) 89
Cracker 87
Ime achịcha, greepu 82
Banana 81
Osikapa (ọcha) 79
Ọka flakes 75
Miri Mpekere 74
Osikapa (aja aja) 62
Ibe nduku 61
Oroma 60
Apụl, ụdị azụ dị iche iche 59
Achịcha ọka 56
Mmaji 54
Anụ 51
Lactose 50
Muesli (n’enweghị mkpụrụ osisi akpọnwụrụ) 46
Chiiz 45
Oatmeal, pasta 40
Chicken Eggs 31
Ube ọka beli, lentil (akwụkwọ ndụ akwụkwọ ndụ), cherị, mkpụrụ osisi grape, mkpụrụ gbara ọchịchịrị (70% koko) 22
Ahụekere, agwa soya, aprịkọ 20
Akwụkwọ ahịhịa, tomato, eggplant, garlic, eyịm, olu, ose, ose (ahịhịa ndụ), brọkọlị, kabeeji 10
Mkpụrụ osisi sunflower (anaghị agba agba) 8

Tsatsiki si Crete

Ihe eji eme ya

• 500 g Greek yogọt (10% abụba)
• 1 kukumba
• 4 cloves galiki, dị ọhụrụ
• nnu, ose - nụrụ ụtọ

Gwakọta yogọt Greek nke ọma.

Bee kukumba ma kpoo ya nke ọma.
Nwuo kukumba ma chere ruo mgbe ihe ọ juiceụ cucumụ kukumba edozila.
Belata galik n'otu oge.
Afanyekwa na yogọt.
Tinye kukumba na akwa dị ọcha ma pịchaa ya.
Tinye kukumba na yogọt ma gwakọta.
Ka anyị kwụrụ obere nnu na nnu (juputa nke ọma) na ose.

Kedu ọrụ insulin na-arụ n'ahụ?

N'ime anụ ahụ nwere abụba gbara okirikiri - triglycerides. Ma enwere abụba n'efu na nso, enwere ọtụtụ n'ime ha, ha na-abanye mgbe niile n'ime sel abụba, na-asọpụta ... Usoro a na - aga n'ihu - ịga ije, ihi ụra, wdg.

Ọzọkwa, insulin na-ezo. Ọkwa insulin: kacha, ọkara, ala. Ma oge ụfọdụ, mgbe insulin bilitere, ọkụ na-acha ọbara ọbara - ma abụba abụba niile na-abanye n'ime ụlọ a, a na-ere ha ka akpụ ma ebe ha bụrụ ugboro abụọ karịa.

Otu ihe atụ. Apụl ma ọ bụ unere nwere carbohydrates nke nwere insulin. Iri 1 apụl na insulin na-ezo n'ime 3 awa. Nke ahụ bụ, mgbe awa 3 gasịrị ị nwere ike ịmalite imega ahụ na mgbatị ahụ, gaa maka aerobics, wụpụ eriri - ma ewezuga carbohydrates, ị gaghị agba otu gram abụba n’ọkụ.

Ya mere, ntupo insulin dị ezigbo mkpa! A na-eme ya ka o nwee ndepụta ntụaka ugboro ugboro.

Ndekọ glycemic - ọnụego anụ mgbanwụ ọbara.

Ngwaahịa ọ bụla nwere ọtụtụ ngosipụta glycemic. Ihe ngosi a dabere na otutu ihe: esi kwadebe ngwaahịa ahụ yana ngwaahịa ọzọ ọ jikọrọ.

Nnukwu ndudue mgbe ị na-eji chiiz ụlọ

Dịka ọmụmaatụ, chiiz ụlọ bụ nri kacha amasị ndị mmadụ n'anyasị. A na-azụta chiiz ụlọ n'ihi na ọ nwere calcium. Karịsịa na usoro a na-eme obere anụ ụlọ chiiz - ma A na-amịkọrọ calcium si na ụlọ na-enweghị abụba, kama ọ na-enweta naanị site na ezigbo ụlọ ụlọ dị elu.. Mana chiiz nwere obere abụba na-eto ọkwa insulin karịa otu chọkọleti.

Uto homonụ n ’okenye, ọ bụ ya ga-ebido iji ọkụ abụba n’abalị. N’abalị kwa, ọ na-akpọ gram 150 nke anụ ahụ adipose (naanị nkeji 50). Ọ bụrụ na-ahapụ insulin na mgbede, mgbe ahụ ọ ga-egbochi ọrụ nke homonụ a. N'abalị kwa, abụba na-ere ọkụ agaghị eme.

Can nweghị ike iri cheese chiiz n'ụlọ n'abalị. A ga-ewepụta insulin na chiiz ụlọ na mmeghachi nke mgbochi homonụ dị oke mkpa, nke na-enye aka na-egbu abụba n'abalị, ga-ewere ọnọdụ.

Ma ọ bụrụ na iri anụ ezi, dịka ọmụmaatụ, mmanu abuba abali. Ngwaahịa a nwere ndepụta insulin dị ala. Insulin apụtaghị na ọ ga-adị mma ma ihe niile ga - adị mma - anyị ga - efufu ibu. Anyị na-akwado iwu: ihe ị ga-eri ka ị ghara ifelata.