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Ulo Ahụike Ọrịa shuga Ọrịa shuga oi-Shivangi Karn Site Shivangi Karn na February 5, 2021

Ọtụtụ ihe na-atụnye ụtụ na mmepe nke ọrịa shuga dịka oke ibu, ibi ndụ ịla n'iyi, ị smokingụ sịga, enweghị mmega ahụ na oriri nke nri ndị na-ekpo ekpo Otú ọ dị, ọrụ nke carbs nri bụ arụmụka n'ọtụtụ ọmụmụ.

Nke a bụ n'ihi na, n'ọtụtụ ọmụmụ gara aga, nzaghachi glucose nwere njikọ chiri anya na oriri nke carbohydrates n'ụzọ ọ bụrụ na mmadụ na-erikwu carbs, ogo shuga ha na-arịwanye elu n'oge na-adịghị anya.

Otú ọ dị, na mbata nke echiche nke glycemic index (GI), nkwupụta ahụ nwere esemokwu dị ka ụfọdụ nri ndị nwere carb dị ka achịcha na osikapa agba aja aja na ọdịnaya ndị nwere carbohydrates, anaghị akpata oke mberede na ọkwa glucose.

Ndekọ glycemic bụ uru a na-ekenye na nri dabere na ogo shuga dị n'ọbara ha na-abawanye. Ọ bụrụ na GI nke nri dị ala (n'okpuru 55), ọ nwere carbs nke na-ewe ogologo oge ka ọ gbarie, gbarie, na-etinye obi gị dum ma na-emegharị ahụ ma si otú ahụ na-ebuli ọkwa glucose nwayọọ nwayọọ. [1]

Mana glycemic index, agbanyeghị, na-echebara nri anaghị eri. Okwughi banyere mmuta zuru oke nke glucose na ogo obara. Nke a bụ ihe kpatara, glycemic load (GL), ihe ọzọ mepụtara nke na-agwakọta ma oke na ogo nke carbohydrates.

Dịka ọmụmaatụ, GI nke anyụ bụ 80, nke dị elu ma e jiri ya tụnyere mkpụrụ osisi ndị ọzọ. Ma obere obere carbs agaghị emerụ ahụ ọ bụla. Ihe oriri GL dị ala (10 ma ọ bụ n'okpuru) yana obere nri GI ọnụ na-eme ka ogo glucose sie ike ma nyere aka na njikwa ọrịa shuga.

N'isiokwu a, ị ga-ahụ ụfọdụ n'ime obere glycemic index na glycemic ibu nri ndị dịkwa mma ma na-edozi ahụ ma nwee ike ịgbakwunye na nri shuga. Were anya.

Mkpụrụ osisi

1. Oroma

Dị ka American Diabetes Association (ADA) si kwuo, oroma dị ala na ndepụta glycemic, ọ bụ ya mere ọ na-eji emetụta nwayọọ nwayọọ na-emetụta ogo glucose. Ejikwa ya na fiber, potassium, folate na vitamin C nke na-enye aka na uru ahụike nke ndị ọria mamịrị.

GI nke oroma bụ: 48

GL nke oroma bụ: 6

2. Mkpụrụ osisi grepu

A na-ewere mkpụrụ osisi grepu na mkpụrụ osisi grape dị ka ihe dị mma maka ndị na-arịa ọrịa mamịrị ka ha dị ala na ndepụta glycemic. Mkpụrụ osisi grepu jupụtakwara na protein na fiber na mmetụta ya dịkwa ka metformin, ọgwụ na-agwọ ọrịa shuga dị irè.

top 20 ihunanya nkiri

GI nke mkpụrụ vaịn bụ: 25

GL nke mkpụrụ vaịn bụ: 3

3. Apụl

Dabere na ADA, apụl nwere ike ịgụnye na nri shuga n'agbanyeghị na ha nwere carbohydrates na sugars. Nke a bụ n'ihi na ha nwere shuga (fructose) nke dị iche na shuga ndị ọzọ a na-arụ ọrụ. Ọzọkwa, apụl bụ nnukwu ihe na-akpata eriri na ọtụtụ micronutrients. [abụọ]

GI nke apụl bụ: 38

GL nke apụl bụ: 5

4. Unere

Banana bụ ezigbo nhọrọ maka ndị ọrịa mamịrị. Ọ dị na oge niile ma nwee obere GI n'ihi ọnụnọ eriri. Agbanyeghị, zere iwe ọtụtụ unere n'ihi na ha bukwa carbs. Ọzọkwa, zere unere nke chara acha.

GI nke banana bụ: Ogbe 54

GL nke banana bụ: 11-22 (obere-banana buru ibu)

5. Mkpụrụ vaịn

A na-ejikọkarị mkpụrụ vaịn na obere ọrịa shuga. O nwere phytochemical dị ike nke a na-akpọ resveratrol nke na-agbanwe ogo glucose ma gbochie ha ịba ụba.

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GI nke vaịn bụ: 46

GL nke vaịn bụ: 14

Akwụkwọ nri

6. Broccoli

Broccoli nwere nnukwu nju nke sulforaphane nke na-ebelata ogo glucose ma melite iguzogide insulin na ndị ọrịa mamịrị. Ọ nwere obere GI na obere GL yana ihe ndị dị mkpa dị ka calcium, iron, zinc na vitamin. [3]

GI nke broccoli bụ: iri na ise

GL nke broccoli bụ: 1

7. Akwụkwọ nri

Dabere na ọmụmụ, nitrogen inorganic na veggie a na-agbanwe ọganihu nke mgbochi insulin na arụ ọrụ sel, si otu a na-edozi ogo glucose ma na-egbochi nsogbu metụtara ọrịa shuga. [4]

GI nke akwụkwọ nri bụ: iri na ise

GL nke inine bụ: 1

8. Tomato

Tomato dị obere na ndepụta glycemic yana ọgaranya antioxidants. Ọ na-agbadata ibelata nrụgide oxidative na ahụ ma gbochie mbufụt, nke bụ isi ihe kpatara ọrịa shuga na nsogbu ya.

GI nke tomato bụ: iri na ise

GL nke tomato bụ:

9. Karọt

A na-ewere karọt na nke esiri esi na ahụike maka ndị ọrịa mamịrị ka karọt na-enyere aka belata uru glucose ọbara. A na-ahọrọ ihe ọ Juụ Juụ nke karọt maka njikwa shuga. Carrots dị obere na ndepụta glycemic na calorie ma jupụta na vitamin dị mkpa.

GI nke karọt bụ: 47

GL nke karọt bụ: abụọ

10. Kukumba

Kukumba bụ ezigbo nri maka njikwa glycemic na mbelata nsogbu ọrịa shuga. Nri a nwekwara mmetụta antioxidative na mkpụrụ ndụ pancreatic ma gbochie ha na mmebi sitere na free radicals.

GI kukumba bu: iri na ise

tufuo isi oji

GL nke kukumba bụ: 1

Ndị ọzọ

11. almọnd

Mkpụrụ osisi a mịrị amị dị ka almọnd na-enyere aka belata oke glucose ma jikwaa hyperglycemia. Ha nwekwara mmetụta dị mma na ogo kọlụl ma nwee ike belata ihe egwu nke ọrịa obi na ndị ọrịa mamịrị. [4]

GI nke almọnd bụ: 5

GL nke almọnd bụ: erughị 1

12. Akwa

Prunes bụ plums nke a mịrị amị nke jupụtara na eriri na obere glycemic index. Ha juputara na nri dika vitamin A, vitamin B2, potassium na protein. A na-amata prun na-eme ka afọ ojuju na ibelata nri nri.

GI nke prunes bụ: 40

GL nke prunes bụ: 9

13. Okuko

Otu nnyocha na-ekwu banyere oke afọ ojuju na obere glycemic index nke chickpeas. Ha nwere ike ibute mbelata nke 29-36 pasent na ọkwa glucose n'ime 0-120 nkeji. Chickpeas dị elu na fiber na-eguzogide ọgwụ nke na-ahụ maka obere GI ha. [5]

GI nke chickpeas bụ: 28

GL nke chickpeas bụ: erughị 10

ntutu isi n'ihu maka ụmụ agbọghọ

14. Ogwe

A na-ejikọ ụyọkọ lentil mgbe niile yana ndepụta glycemic ka mma na obere ọrịa shuga. Ejiri ọtụtụ ihe mejupụtara bioactive, gụnyere polyphenols nwere ihe ndị na-egbochi ọrịa shuga.

GI nke lentil bụ: 32

GL nke lentil bụ: erughị 10

15. Osikapa

Otu nnyocha na-ekwu na iji osikapa osikapa dochie osikapa osikapa na-ebelata ihe ize ndụ nke ọrịa shuga site na 16 pasent. Osikapa aja nwere ọtụtụ eriri nri, mineral na vitamin nke na-enyere aka ijikwa ogo glucose ma gbochie ya na mberede.

GI nke osikapa agba aja aja bụ: Ogbe 55

GL nke osikapa agba aja aja bụ: 3. 3