Otú O si tụnyere mkpụrụ ndị ọzọ na Index Glycemic
Akwukwo anumanu bu nkpuru di uto nke otutu ndi na-aria oria ojoo na-esi ike n'ihi na enwere ike imetuta shuga. Ma, ọ bụ ihe dị mkpa ka ị zere dịka ọnyá, ma ọ bụ ka enwere ike iwesa ya n'enweghị nsogbu n'enweghị nsogbu ọ bụla na ahụ ike gị?
Echiche Ụgha Banyere Mkpụrụ na Ọrịa Shuga
N'ikwu okwu n'ozuzu, ọ bụ akụkọ ụgha na ndị nwere ọrịa shuga kwesịrị izere mkpụrụ osisi. Mkpụrụ bụ nri na-edozi ahụ nke vitamin, mineral, na fiber ma na-ezere ha nwere ike ịnapụ ahụ gị nke antioxidants ndị dị oké mkpa, ihe na-egbuke egbuke, bioflavonoids, na potassium.
Ọ bụrụ na ị na-arịa ọrịa shuga, ị nwere ike iri mkpụrụ osisi kama ọ dị mkpa ịbelata ihe oriri gị ebe ọ bụ na ọ ga - enwekarị carbohydrates . Carbohydrates bụ macronutrients nke na-emetụta ọbara shuga ọtụtụ. Ọnụ ego ahụ nwere ike ịdịgasị iche site n'otu mkpụrụ osisi gaa na-esote ya na mkpụrụ ụfọdụ "na-adịghị atọ ụtọ" nwere ọtụtụ carbs karịa ndị nwere mmasị.
Anyị na-atụle ụkpụrụ ndị a site na iji usoro a na-akpọ glycemic index (GI) nke kwadoro ngwa ngwa nri nke carbohydrate nwere ike ibuli ọkwa shuga gị ọbara. Ihe oriri nke elu-GI (nke nwere ogo nke 70) ga-ebuli shuga shuga na shuga na insulin n'ogo ngwa karịa ihe oriri obere-GI (55 ma ọ bụ n'okpuru).
N'ikpeazụ, ọ bụghị ihe dị ukwuu banyere ma ị nwere ike iri mkpụrụ ma ọ bụ na ị gaghị eri ya ma ọ bụ na ị gaghị eri ya .
Kedu ihe ndị na-atụkọ Pineapple Compares
Painia bu nri na-abaghi uru nke obara na vitamin. Ọdọ dị mkpa karịsịa maka ndị ọrịa mamịrị dị ka ọ nwere ike inye aka belata ọbara shuga, belata cholesterol, ma gbanwee obi.
N'ezie, iko otu, otu iko na-eje ozi nke ọhụụ ọhụrụ nwere ezigbo 2.2 grams nke eriri nwere nanị calorie 78.
Otú ọ dị, painiapulu nwekwara ogo GI dị elu ma e jiri ya tụnyere mkpụrụ osisi ndị ọzọ. Dika nyocha si na Institute of Obesity, Food, and Exercise at the University of Sydney, ohuru ohuru zuru ezu nwere ogo GI nke 59, na-etinye ya na njedebe nke ebe di elu.
N'aka nke ozo, a na-enwe ihe ọṅụṅụ Pineapple a na-ejighị akacha nwere ogo GI dị ala karị n'ihi mwepụ nke ezigbo carbohydrates. Mkpụrụ osisi a mịrị amị na ihe ọṅụṅụ nwere ihe ogo GI ma ọ bụ ma ọ bụ karịa dị ka painịpia ọhụrụ. Nmeiniapia akpiri na syrup bụ naanị "ọhụụ" maka onye ọ bụla nwere ọrịa shuga.
Nke a bụ otú painiapulu si ejide mkpụrụ osisi ndị ọzọ dị na glycemic index (nke dị elu na ala):
- Ogwu: 76
- Akwukwo anumanu: 59
- Banana: 51
- Mango: 51
- Mkpụrụ vaịn: 49
- Oroma: 43
- Strawberries: 40
- Apple: 36
- Pears: 33
- Mkpụrụ vaịn: 25
- Cherries: 22
Otua esi enwe obi uto anumanu na anu
Ọ bụ ezie na ọkwa GI dị elu nwere ike ịchọrọ na pineapples abụghị maka gị, e nwere ụzọ iji rie ha n'enweghị nsogbu ma ọ bụrụ na ị nwere ọrịa shuga. Ọbụna na obere ego, painiapulu nwere ike ịmeju ezé ụtọ karịa, kwuo, apụl ma ọ bụ mkpụrụ osisi vaịn ma ghara ime ka ị chee na ọ bụrụ na ị nwere agụụ na mberede.
Ọ bụrụ na ị hụrụ mmanụ aṅụ n'anya, jikọọ otu akụkụ ma were ya na protein dịka cheese cheese ma ọ bụ yogurt Gris. Ma ọ bụ, ịnwere ike ịgbakwunye ya na nku ọkụkọ maka ntakịrị mma nke ụtọ.
Ọ bụrụ na ị na-agụnye painiapulu dị ka akụkụ nke nri (dịka ezi anụ ezi na painiapia), tụlee iri protein ahụ na mbụ. E nwere ihe ụfọdụ na-egosi na ime nke ahụ nwere ike inye aka mee ka ọbara shuga dị elu.
Okwu Site
Mgbe ọ na-abịa n'ịme nhọrọ ndị na-edozi nri dị mma, ntinye aka bụ isi ihe ọ bụla.
Were oge gụọ akwụkwọ nri, ma mee nnyocha ahụ iji ghọta otú ụfọdụ ihe oriri pụrụ ma ọ bụ nwere ike ọ gaghị emetụta gị. Site na ime nke a, ị ga-enwe ike izere mgbanwe na shuga shuga gị ma nweta akara nke ọma na ọrịa shuga gị ogologo oge.
> Isi mmalite:
> Atkinson, F .; Foster-Powell, K .; na Mbụ-Miller, J. "Tables International of Index Glycemic and Glycemic Load Values: 2008." Ọrịa shuga. 2008; 31 (12): 2281-3. DOI: 10.2337 / dc08-1239.
> Shukla, A .; Iliescu, R .; Thomas, C. et al. "Nri nke nri nwere mmetụta dị ịrịba ama na Glucose Postprandial na Insulin Levels." Ọrịa shuga. 2015; 38 (7): e98-e99. DOI: 10.2337 / dc15-0429.