Ntinye akwukwo a nwere ike inye aka maka ndi oria mamua, ma obu ma o bughi. Nnyocha ọmụmụ banyere iji glycemic index dị ka ihe ndabere nke nri ọrịa shuga na-emepụta ihe agwakọta. Eleghị anya n'ihi na e nwere nsụgharị dị iche iche nke nsụgharị abụọ ahụ, ọ dịghịkwa echebara ozi ma ọ bụ akụkụ dị iche iche echiche. Uru ọzọ a na - akpọ glycemic ibu nwere ike ịba uru, ma ịgụta carbohydrates ma ọ bụ ịgbaso nri ọka carbohydrate na - agbanwe agbanwe ka bụ ụzọ kachasị mma isi rụọ nri anụ mamịrị.
Index Glycemic
Ntụtị glycemic bụ ụzọ iji tụọ ihe dị elu nke nwere carbohydrate na-ebuli ọkwa ọbara ọbara (glucose) mgbe ị rie ha, na-eji otu ọnụ ọgụgụ site na otu ruo 100. Nri dị nso n'elu ederede na-arịwanye elu glucose ọbara karịa ihe oriri ruo ala. Otu ntinye glycemic na-eji achicha ọcha dịka amaokwu nke 100, ma ndepụta ọzọ na-eji glucose. Ya mere, ị ga-achọ ịma amaokwu nke ị na-eji. Ọ dị mfe nghọta.
Ịmepụta ihe oriri nke dabeere na ndepụta glycemic gụnyere ịhọrọ ihe oriri ndị nwere ọnụ ọgụgụ ntinye. Ihe oriri na-edozi glycemic na-agụnye mkpo nri, akwụkwọ nri ndị na-adịghị mma, mkpụrụ osisi dum na mkpụrụ ụfọdụ. Anụ, anụ ọkụkọ, azụ, na àkwá enweghị ihe ọ bụla carbohydrates, n'ihi ya, a na-enye ha zeros maka ịkọ ụrọ. Ụzọ nri, oge nri, na ogo nke ịmalite nwere ike imetụta mkpụrụ akwụkwọ nri nke glycemic, na ụdị dị iche iche nke otu nri nwere ike inwe ụkpụrụ dị iche iche.
Dịka ọmụmaatụ, poteto ndị nwere okpukpu abụọ nwere ọnụ ọgụgụ dị elu karịa pasent potato, ma ha abụọ nwere ike ịgbanwe dabere na ihe ị tinyere n'elu. Ụdị dị iche iche nke achịcha ọka wit nile nwere ike ịdị iche iche dị ka isi 20 dị na ndeksi.
Ntughari akwukwo a yiri ka o bu ezi echiche, o nwere ike inyere gi aka inata ihe ndi ozo di elu karia ndi ozo.
Ma ọ dịghị ewepụta akụkụ, calorie bara uru ma ọ bụ ihe oriri bara uru, ya mere, ezughị ezu maka ịhazi nri gị. Dịka ọmụmaatụ, okpokoro nwere ọnụ ọgụgụ dị elu karịa ice cream, ya na nduku potato nwere ihe dị ala karịa ka nduku na-esi nri. Nke ahụ bụ n'ihi na ha nwekwara abụba, nke na-ebelata nọmba ọnụọgụgụ glycemic kama ọ naghị eme ka ha dịkwuo mma.
Ịgba Ụgwọ Glycemic
Ebe ọ bụ na index glycemic nwere ike ịbụ obere ihere na-eji, ihe a na-akpọ glycemic ibu nwere ike gbakọọ. Ọ na-adabere na ndepụta glycemic ma na-ejikwa oke nhazi oke nke mere na ọ bara uru karị. Ụdị eji mee ihe maka ịkọ ụda bụ mkpụrụedemede glycemic ọnụ ọgụgụ nke carbohydrate, nke 100 kewara ekewa. Ihe oriri dị arọ na-edozi ahụ dị n'okpuru 10, usoro mgbasa ozi site na 11 - 19 na ihe oriri ndị nwere iri abụọ ma ọ bụ karịa ka a na-ewere dị elu-glycemic- ibu nri. Ọ bụrụ na ị nwere ọrịa shuga, jide n'aka na gị na onye nlekọta ahụike gị, ọkachamara na ọrịa shuga, dietitian ma ọ bụ nutritionist tupu gị emee mgbanwe ọ bụla.
Isi mmalite:
Òtù Ndị Ọrịa Shuga Ọrịa America. "Index Glycemic and Diabetes." http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html.
Academy of Nutrition and Dietetics Evidence Analysis Librar y. "Ntụziaka ndị na-atụ aro Mbetitus Mellitus (DM): Index Glycemic and Diabetes." http://www.andeal.org/.
> Harvard Health Publications, Ụlọ Ọrụ Ahụ Ike Harvard. "Ndepụta Glycemic na Load Glycemic maka 100+ Foods". http://www.health.harvard.edu/diseases-and-conditions/glycemic_index_and_glycemic_load_for_100_foods.
Maher AK. "Nchịkọta Nri Nri Ziri Ezi." Nke iri na otu, Hoboken NJ, USA: Wiley-Blackwell Publishing, October 2011.
Mahadum nke Illinois ntinye. "Gịnị bụ Glycemic Load and Glycemic Index? Http://extension.illinois.edu/diabetes2/subsection.cfm?SubSectionID=100.