Iji Index Glycemic maka Ijikwa Sugar Ọbara
Ikekwe, ị nụla banyere ndepụta glycemic. Mgbe ị nwere ọrịa shuga nke ụdị 2 , aha egwuregwu ahụ na-eri ihe oriri ndị na-adịghị ahụcha ọbara shuga gị. Ịgụ ụkwara carbohydrates bụ otu ụzọ ị ga-esi ejide ọnụọgụgụ gị. Ịmara mkpụrụokwu glycemic nke carbs ị na-eri nwere ike inyere gị aka nke ọma-gbado nri gị iji mee ka ọbara glucose gị dị nso.
Kedu ihe bụ Index Index nke Glycemic?
Ngụkọta nke glycemic na-eri nri site na ole ha na-ebuli glucose ọbara. Swiiti, shuga, achicha, na kuki nwere ntụgharị elu nke dị elu, ebe mkpụrụ osisi dum nwere ntinye aka glycemic dị ala.
Ebe ọ bụ na carbs na nri na-ebuli ọbara ọbara , glycemic index nwere ike inyere aka mgbe na-agbalị chọpụta ihe oriri ndị kacha mma maka gị. Ebe ọ bụ na ihe niile carbohydrates adịghị emetụta glucose ọbara n'ogologo ụzọ ahụ, ịmara nke carbs nwere ndepụta glycemic dị ala nwere ike inyere gị aka ịhazi nri gị nke ọma karị.
Otutu nri nwere ihe di iche iche nke GI, dabere na otutu ihe, Mgbe ufodu nri nri ka enwere ike imeri GI.
Dịka ọmụmaatụ, mgbe e ji esi nri "al dente," GI dị ala ma ọ bụrụ na esiri ya ya ogologo. Ọnụ ọgụgụ ndị e nyere na eserese a bụ ụda nke GI maka oriri ndị a.
Glycemic Index na Carb Gụọ maka nri nri
| Nri | Grabs Carbs | GI dị | Nkezi GI |
| White Potato (ọkara) | 34 | 56-111 | elu 80s |
| Ụtọ Nri (ọkara) | 24 | 44-78 | 61 |
| Carrots (1/2 cup) | 6 | 16-92 | 47 |
| Green Peas (1/2 iko) | 11 | 39-54 | 48 |
| Chick Peas (1 cup) | 54 | 31-36 | 34 |
| Nri Soy (1/2 cup) | 13 | 15-20 | 17 |
| Apple (ọkara) | 19 | 28-44 | 38 |
| Banana (ọkara) | 27 | 46-70 | 58 |
| Achịcha White (1 iberibe) | 14 | 64-83 | 72 |
| Nri Achịcha Achịcha (1 iberibe) | 12 | 52-87 | 71 |
| Achịcha w / Cracked Wheat Kernels (1 iberi) | 12 | 48-58 | 53 |
| Oatmeal (ọ bụghị ngwa ngwa - 1/2 cup akọrọ) | 27 | 42-75 | 58 |
| Osisi Riz (1 iko ọka ogologo) | 45 | 50-64 | 56 |
| Rice Riz (1 cup ọka ogologo) | 45 | 66-87 | 77 |
| Pasta (1 cup) | 43 | 40s-60s | 50s |