Matsakaicin glycemic index ko glycemic index (GI) na abinci asali yana bayyana nawa kuma a wane saurin yawan sikarin jininka zai tashi bayan cin abincin da ke dauke da abincin da aka ce, idan aka kwatanta shi da tsarkakakken sukari.
Tunani ne mai matukar amfani idan kuna so zabi mafi kyawun carbohydrate a cikin abincinku da kuma hana yawan kumburin glucose. A takaice dai, domin kiyaye lafiya.
Glyananan glycemic index, mafi koshin lafiya
Abincin da ke da ƙimar glycemic sun fi lafiya ga jiki. Hakanan suna taimaka mana jin cikakke na dogon lokaci bayan cin su. Yawancin abinci waɗanda ke ƙunshe da ƙwayoyin carbohydrates masu haɗari suna faɗa cikin rukunin ƙananan glycemic index, kodayake akwai keɓaɓɓu. Ka tuna cewa a ƙasa da 55, ana ɗaukarsa ƙasa; matsakaici yana tsakanin 55 da 69. kuma sama sama da 70.
Yadda ake lissafin kayan glycemic
Tsarin glycemic load yafi tasiri sosai lokacin da ya shafi kiyaye matakan glucose na jini. Isididdigar glycemic an ninka ta yawan adadin carbohydrates ɗin da yake bayarwa a kowane aiki. Adadin da aka samu ya kasu kashi 100. Gananan CG shine 10 ko lessasa. Matsakaicin yana daga 11 zuwa 19, yayin da 20 ko sama sama ana ɗauka babba. Cikakken gurasar alkama, alal misali, tana da GI na 69 da GL na 9.
Ko da kuwa abinci yana ƙunshe da adadi mai yawa na glycemic, idan adadin carbohydrates yayi ƙaranci, to ba zai yi tasiri sosai ba. Misali mai kyau shine kankana, wanda yake da GI na 80, amma GL dinsa 5 ne kawai. Wannan saboda 'ya'yan itace ne masu ɗanɗano, amma yawanci ruwa ne.
Kawai zama mai hankali
Yin yawo cikin yini yana yin yawaitawa da rarrabawa kafin zaɓar abincin da zai ci bashi da amfani kwata-kwata. Abin farin ciki, gabaɗaya, ya isa a guji kayan zaki masu ƙarancin abinci, la'akari da sukari da matakan fiber kuma, sama da duka, mai da hankali kan hatsi masu lafiya, 'ya'yan itace da kayan marmari a matsayin tushen makamashi.