Heerka glycemic waxaa laga yaabaa inuu caawiyo dadka sonkorowga qaba, ama laga yaabo. Daraasad cilmi baaris ah oo ku saabsan isticmaalka glycemic indhaha oo saldhig u ah cuntooyinka sonkorowga ayaa soo saaray natiijooyin isku dhafan. Malaha sababtoo ah waxaa jira laba nooc oo kala duwan oo muujinaya mawduuca, mana tixgelineynin qadarka ama qaybta qaybta. Qiime kale oo loo yaqaan 'load gllycemic' ayaa laga yaabaa inuu noqdo mid waxtar badan, laakiin tirinta carbohydrateska ama raashinka karbohidratka joogtada ah ayaa weli ah habka ugu wanaagsan ee loo dhiso cunto macaan.
Muujinta Glycemic
Tirada glycemic waa hab lagu cabiro sida cuntooyinka sare ee karbohidratka ku jira ay kordhiyaan sonkorta dhiiga (glucose) heerarka sonkorta kadib markaad cunto cunayso, adoo isticmaalaya cabir ka mid ah illaa 100. Cuntada ku dhow meesha sare waxay kordhisaa heerarka gulukooska ee dhiigga ka sarreeya cuntooyinka dhaw ilaa hoose. Hal sawir glycemic ah wuxuu isticmaalaa rootiga cad sida tixraaca caadiga ah ee 100, laakiin index kale ayaa isticmaala gulukoos. Sidaas darteed waxaad u baahan tahay inaad ogaato calaamadda aad isticmaalayso. Way fududahay in lagu wareero.
Qorsheynta cunto ku salaysan galka glycemic waxaa ku jira xulashada cuntooyinka leh lambarrada hooseeya ee dhexdhexaadka ah. Cuntada muujinaysa glucensemic liidata waxaa ka mid ah digirta, khudaarta cagaaran, miraha oo dhan iyo miraha qaar. Hilibka, digaaga, kalluunka, iyo ukumaha ma laha carbohydrates kasta, sidaa daraadeed waxa dhab ahaantii la siiyaa nalalka lagu xisaabinayo indexes. Hababka wax lagu kariyo, wakhtiga wax lagu kariyo, iyo heerka dareenka ayaa saameyn ku yeelan kara isugeynta cuntooyinka glycemic, iyo noocyo kala duwan oo cunto isku mid ah ayaa yeelan kara qiimaha kala duwan.
Tusaale ahaan, baradhada la shiiday waxay leeyihiin lambar sare oo ka sareeya barandho la dubay, labaduba way isbeddeli karaan waxayna ku xiran yihiin waxa aad sareeyso. Noocyada kala duwan ee roodhida qamadiga ah waxay ku kala duwanaan karaan ilaa 20 dhibcood oo laga helo mawduuca.
Heerka glycemic waxay u egtahay fikrad fiican, waxayna kaa caawin kartaa inaad hesho garashada cuntooyinka ay ka sarreeyaan kuwa kale.
Laakiin ma qaadanayso cabbirka qaybta, qiimaha kalooriga ama qiimaha nafaqada, markaa ma aha mid ku filan qorsheynta cuntadaada. Tusaale ahaan, watermelon wuxuu leeyahay lambar isbeddel oo ka sarreeya jalaatada, baradhada baradhada waxay leedahay qiimo ka yar barafka la dubay. Sababtoo ah waxay sidoo kale ku jiraan dufanka, taas oo hoos u dhigta lambarka glycemic laakiin ma dhigi karo nafaqo dheeraad ah.
Glycemic Load
Tan iyo maaddada glycemic waxay noqon kartaa wax yar oo la isticmaalo, wax loo yaqaanno glycemic load ayaa loo xisaabin karaa. Waxay ku saleysan tahay glycemic india laakiin sidoo kale waxay isticmaashaa qiyaasta cabbirka qiyaasta si ay taasi u faa'iido badan tahay. Qaaciddada loo isticmaalo xisaabinta culeyska waa wakhtiyada glycemic indhaha xaddiga karbohidratka, oo loo qaybiyey 100. Cuntooyinka culus ee glycemic waxay ka hooseeyaan 10, dhexdhexaadinta laga bilaabo 11 - 19 iyo cuntooyinka leh labaatan ama wax ka badan ayaa loo tixgeliyaa qiyaasta glycemic- raashin culus. Haddii aad qabto sonkorow, hubso inaad la hadasho bixiyaha xanaanada caafimaadkaaga, baraha sonkorowga, cunto yaqaanka ama nafaqada kahor intaadan sameynin isbeddel cunto.
Ilaha:
Ururka Diabetes-ka Maraykanka. "Glycemic Index iyo Sonkorowga." http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html.
Akademiga Nafaqada iyo Cuntada Cilmi-baarista Qiimaynta K. "Talooyinka Soo-koobidda Diabetes Mellitus (DM): Tusmooyinka Glycemic iyo Diabeteska." http://www.andeal.org/.
> Daabacaadda Caafimaadka Harvard, Dugsiga Caafimaadka Harvard. "Glycemic Index iyo Glycemic Load for 100+ Cuntooyinka". http://www.health.harvard.edu/diseases-and-conditions/glycemic_index_and_glycemic_load_for_100_foods.
Maher AK. "Makhaayadda Cuntada fudud." Taariikhda Fasalka koowaad, Hoboken NJ, USA: Wiley-Blackwell Publishing, Oktoobar 2011.
Jaamacadda Illinois. "Waa maxay gawaarida Glycemic iyo Glycemic Index? Http://extension.illinois.edu/diabetes2/subsection.cfm?SubSectionID=100.