Maka nri kwesịrị ekwesị na ọ dị mkpa iburu n'uche njirimara glycemic nke ngwaahịa

Ná ngwụsị nke XX narị afọ ọ mepụtara a usoro nke nhazi ọkwa nke ngwaahịa na ọbara glucose larịị n'elu oge mgbe ingestion nke a akpan akpan nri ngwaahịa. Iji mezuo nke a, anyị ẹkenam echiche nke "glycemic index oriri." Ọ na-egosipụta ịdịwanye nke mmụba nke shuga shuga n'ọbara si na ngwaahịa eri. Maka ọkọlọtọ na-ejikarị glucose eme ihe, ndepụta ya bụ 100.

N'ihe dị elu nke ndepụta nke ihe oriri, nke dị elu shuga shuga na-ebili mgbe ọ na-eri ya ma na-emepụta insulin. Mmiri a na-ekesa shuga na ahụ anụ ahụ maka ojiji ya ma ọ bụ itinye nfe na akụkụ ụfọdụ nke ahụ dịka abụba. Ọzọkwa, insulin na-egbochi ntụgharị nke abụba echekwara n'ime glucose, bụ nke ahụ ga-edozi ya ozugbo. Nke a sitere na ndị nna ochie, mgbe abụba na-enweghi ihe oriri bụ ihe na-eme ka a ghara ịlanarị oge nsogbu nri.

Mgbe oke ogwu di na glucose, enwere uzo di nma, nke n'eme ka ugha di. Ojiji nke nnukwu ọnụọgụ ngwaahịa ndị nwere oke ntinye elu dị elu nwere ike ọ bụghị nanị na-akpata mmetụta na-enweghị ezi uche nke agụụ, kamakwa na-akpali mmepe ụdị ọrịa shuga, isi ọwụwa na dizziness, ọbara mgbali elu, oke ibu na ọrịa ndị ọzọ.

N'otu oge ahụ, site na iri nri dị iche iche nke nwere akara ala dị ala, ọdịdị nke agụụ na-egbu oge, ma ị ga-eri obere ihe na nri ọzọ. Ya mere, nutritionists nwere ike ikwu na-amalite ụtụtụ na a ole na ole efere nke a, Atiya: ọka, akwụkwọ nri, dum ọka breads, utoojoo mkpụrụ osisi, mmiri ara ehi na ndị ọzọ protein na ngwaahịa, nakwa dị ka eriri.

Nkọwa mkpụrụ osisi dị iche iche na-adabere ma dabere n'ókè nke nhazi nri. Dịka ọmụmaatụ, akwụkwọ nri ndị na-acha nri nwere ihe dị ala karịa ka esi (raw carrots - 35, sie - 85). Mkpụrụ osisi ma ọ bụ akwụkwọ nri dị mma na bee - o nwere naanị eriri, nke na-eme ka mmiri glucose dị n'ime ọbara, na-ebelata mkpokọta glycemic nke nri ma ọ bụ nri n'ozuzu.

Na-amụba ruo n'ókè nke ngwaahịa-egwe ọka enwekwu ya glycemic index: buns nke elu-ọkwa ntụ ọka - 95, na-acha ọcha achịcha si ntụ ọka nke klas mbụ - 70, wholemeal - 50, Dum Wheat bran - 35. N'ihi nke a, Nri kachasị na-egosi na ị na-ewepụta ntụ ọka ndị sitere na obere ntụ ọka.

Nye ọtụtụ ndị ọ bụ ihe na-achọsi ike iri nri na obere ntinye glycemic. Mgbe ha nabatara, ụbụrụ na-adịghị ngwa ngwa nke ngwaahịa na-ewere ọnọdụ na ịrị elu dị mma na ịdaba na glucose n'ime ọbara. Nke a na - enye gị ohere ka ị ghara inwe agụụ, na - achịkwa ibu ma zere nchịkọta ego nchịkwa na ọdịnaya calorie zuru ezu. Iji nyocha maka oke a, ị ga-achọ tebụl. A na-ekewakarị ndepụta index Glycemic na atọ:

• Ala - ruo 40.
• Onu ogugu bu nke 41 ruo 70.
• Elu - karịa 71.

E kwesiri icheta ya: mmanu abuba, protein na eriri, na-eme ka ihe oriri di ala. Ngwa protein, acid na fiber nwere ike ime ka glucose na-abanye n'ime ọbara, nke na-enye gị ohere belata nchịkọta glycemic zuru oke nke nri ahụ ma si otú a dozie nri.