Glycemic Index da kuma kalori abinci: tebur lissafi

Zamani al'umma yana da wani ensign na wadannan ra'ayoyi: yadda za a yi karin kudi, da yadda za a zama lafiya da kuma yadda za a rasa nauyi. A batu na farko za mu, da rashin alheri, ba ya amsa ba, amma na karshe biyu, la'akari, dangane da matsalolin kamar glycemic index da kuma caloric abinci (tebur za a bai kasa).

Mun kuma la'akari da ainihin akidar mabiya na wannan tsarin, mu yi la'akari da duk ribobi da fursunoni.

a takaice dai ilimi shirin

A glycemic index (GI) - a kara halayyar dukan waɗanda abubuwa dake dauke da carbohydrates, kuma za a iya narkewar da jikin mutum. A matsananci gaskiya gaya mana cewa kalori abun ciki shi ne ba da karshe nuna alama a kan abin da ya kamata mu mayar da hankali. Kuma da glycemic index da kuma kalori abinci ba girma ko dai kai tsaye ko inversely na gwargwado. A wannan yanayin, da GOP ne iya samar da kusan mafi aiki da tasiri a aiwatar da nauyi asara, maimakon sinadirai masu darajar.

ma'ana

By kuma manyan, wannan index, wata alama ce da characterizes kudi na tsakiyan nonon kayayyakin dauke da carbohydrates, idan ka kwatanta shi da gudun tsagawa tsarki glucose, wanda aka dauke su a irin nasa tarihin index kuma shi ne daidai to 100 raka'a. A mafi girma da index, da hakan gudun da tsakiyan nonon samfurin. A kan aiwatar da nauyi asara kamata ka shagala da irin wannan awo a matsayin glycemic index of abinci. Table ga nauyi asara dangane kawai a kan adadin kuzari ba zai ba high quality da kuma dogon lokacin da sakamakon ba tare da shan la'akari da GI.

Dietetics fi son su raba duk kayayyakin dauke da carbohydrates cikin uku kungiyoyin - tare da low, matsakaici ko high glycemic index. Idan ka je da tsakaitãwa, dukan abinci tare da babban GI hada a wuce haddi sauri, komai carbohydrates, alhãli kuwa abinci tare da low GI so mu jinkirin, hadaddun carbohydrates. More daki-daki, glycemic index abinci (tebur ko jadawali) za a iya yi karatu a cikin dacewa likita wallafe-wallafe.

Ba sugar kwakwalwa!

Kamar yadda aka ambata a baya, da so su zauna a lafiya salon take kaiwa masu yawa da hankulansu. Wasu a cikin wani Fit na ciwon iska sarai iyakance carbohydrates, fifita wani tsabta, uncomplicated glucose-gina jiki abinci. A wannan yanayin, za ka iya ciyar da wani yini ɗaya ko biyu, bayan wanda ta zama wani aiki "barci gardama" Yanayin - wani mutum ji gajiya, so in yi barci da kuma gane ba abin da ke faruwa da shi, da ya ke sanyi haka kuma ci dama! Duk da haka, da daidaito a cikin irin wannan abinci da kuma ba ya jin warin. Bari mu bude kadan m, saita hakora a gefen duk ta obviousness: sikẽli ya kamata a kusa.

Rashin carbohydrates take kaiwa zuwa yunwa na tsokoki da kuma na kwakwalwa, da wani mutum raunana da kuma tsiro maras ban sha'awa. Beautiful hoto, ba da shi? Hakika, ba up wani abu ba dole, ya kamata kawai koyi don yin da hakkin zabi tsakanin wani yawa na abinci dauke da carbohydrates. Glycemic Index da kuma kalori abinci (tebur nuna a kasa) za su iya taimaka maka da wannan.

Good carbs, bad carbs

Carbohydrates ne daban-daban daga juna, amma a cikin narkewa aiwatar duk tuba zuwa glucose, wanda hidima a matsayin man fetur ga jiki, samar da shi da dole makamashi. Yana kula da aiki da insulin, wanda aka samar a cikin pancreas. Da zarar ka ci abinci, insulin fara aiki. Saboda haka, carbohydrates sake amfani tsari ne kammala farko.

A sakamakon daga wani carbohydrate - glucose, amma kudi na "magani" dabam.

Sauri, sauri!

Wadannan gudun-sprinters carbohydrates tunawa kusan nan da nan, ya haramta motsa Yunƙurin a cikin jini sugar. Kuma da makamashi tafi amfani, kamar yadda sugar fadi sharply, a sakamakon ka ji wani m yunwa, amma ci kwanan nan. Kwayoyin tactfully hinted cewa yana shirye ya ƙara yawan man fetur ko abin wuta da zarar more. Idan ba ka ciyar duk da wannan makamashi abyss nan da nan (hello ma'aikatan ofis!), Yana nan da nan settles a kan sãsanninku a cikin nau'i na mai. A nazarin irin wannan ma'auni, kamar yadda da glycemic index (tebur ko kawai jerin), ba ka damar kauce wa da shi. Mutum ya kula da rayuwar, isa ya cinye a matsayin masu yawa da adadin kuzari kamar yadda ciyarwa - ne a ka'idar. A yi, kawai tauna sukari a cikin 1500-2000 kcal ne sosai cutarwa tun fama da pancreas. Lalle ne, shi wajibi ne, don samar da wani daji adadin insulin na wani dan gajeren lokaci. Wannan yanayin shigar da Kwayoyin to sa fita da sauri, wanda zai iya ci gaba a cikin rashin lafiya mai tsanani. Amfani da samuwar mai hade da rage cin abinci "glycemic index da kuma caloric" (tebur ko kawai jerin), za ka cimma kyau kwarai da sakamakon a cikin hanyar rike su lafiya.

Jinkirin da kwari wins - a kan faruwa

Slow carbohydrates nuna hali daidai gaban. Domin yadda ya kamata nike su, insulin aka samar hankali, wato, da pancreas aka aiki a wani dadi yanayin for shi. A matakin na jini sugar ba tsalle, amma har yanzu ba a dace matakin, barin jiki na dogon lokaci don jin koshi. Saboda haka, misali, kamar yadda shawarar a cikin abinci mai gina jiki taliya daga durum alkama, duk da dukan da adadin kuzari. Wannan shi ne daya misali na yadda zai iya musanta juna glycemic index abinci + tebur ga nauyi asara, shan la'akari da adadin kuzari.

Takaitacciyar tebur abinci

Kuma a nan shi ne tebur da kayayyakin ake magana a kai a cikin wannan labarin fiye da sau daya.

Wannan wani jerin kayayyakin zai ba ka damar yin your rage cin abinci kamar yadda ta yiwu dama daga dukkan wuraren view, tun da glycemic index da kuma caloric abinci tebur rufe lokaci guda. Ka kawai bukatar zabi da kayayyakin da cewa suna da wani inganci HI, kuma daga gare su rage cin abinci na "nauyi" daga makamashi ci.

Glycemic index abinci domin ciwon sukari

Sai dai itace, ba kawai manufar "glycemic index abinci" (Table). A ciwon sukari bukatar musamman rage cin abinci, wanda riqe up to misali jini sugar. Ka'idar selection abinci daidai da GOP karo na farko ga hasken shekaru 15 da suka wuce a cikin ci gaban da ikon da tsarin da cewa shi ne moriya ga mutane da ciwon sukari. Yana hadawa da glycemic index da kuma caloric abun ciki na abinci, da masana daidai derivation na dabara, m abinci mai gina jiki ga masu ciwon sukari. Bisa ga bayanin da sama, abin da ya bayyana tasiri a jiki na azumi da kuma jinkirin carbohydrates, za mu iya cewa marasa lafiya ƙarfafa shirya su rage cin abinci daga farko tebur kayayyakin. Wannan gwargwado zai ci gaba da jini sugar a dace matakin, guje wa maras so surges da kuma hawa da sauka. Haka kuma an bada shawarar a ci gaba da m bayanai a kan topic "glycemic index da kuma kalori abinci." Tebur na wannan irin zai taimaka, idan ya cancanta, to da sauri sami abin da ka bukata don ci ga kyakkyawan sakamako.