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Insulin na hormone ana samar da shi ne ta hanji don amsa abinci. Yana taimaka wa jiki amfani da kuzari daga abinci ta hanyar jigilar abubuwan gina jiki zuwa sel. Lokacin da tsarin narkewa ya rushe carbohydrates zuwa glucose, insulin yana jagorantar glucose zuwa wuraren adanawa - glycogen tsoka, glycogen hanta, da kyallen takarda.
Amince, zai yi kyau idan tsokarmu ta sha kan abubuwan da ke cikin carbohydrates, amma insulin bai damu da inda za a tura su ba. Mutane masu siriri za su iya amfanuwa da wannan ta hanyar motsa ƙarfin samarwa bayan motsa jiki don gina tsoka, amma mutane masu kiba ya kamata su ci gaba da matakan wannan kwayar cutar ta anabolic a mafi yawan lokuta.
Ayyukan insulin a cikin jiki
Insulin bai kamata ya ji tsoro ba, saboda baya ga ayyukan sa na anabolic (gina tsoka da kitsen mai), yana hana karyewar sunadarin tsoka, yana kara kuzarin glycogen, da kuma tabbatar da isar da amino acid zuwa ga tsokoki. Babban aikinta shine kiyaye matakin suga na jini cikin lafiya.
Matsaloli suna farawa lokacin da ƙwarewar insulin ta ragu. Misali, mutum yana yawan cin zaki da kitso. Yana samun kiba ba saboda insulin ba, amma saboda yawan adadin kuzari, amma a jikin sa insulin koyaushe yana cikin wani babban mataki - yana shiga fada koyaushe da sukarin jini, yana kokarin sauke shi zuwa amintaccen matakin. Kiba da kanta tana sanya damuwa a jiki kuma tana canza abubuwan da ke cikin jini, amma ƙarar kwayar insulin tana shafar fankara yadda za a sami ƙwayoyinta su daina ji da shi. Wannan shine yadda nau'in ciwon sukari na XNUMX ke haɓaka. Tabbas wannan baya faruwa cikin sati daya ko biyu, amma idan kiba tayi yawa kuma idan kayi zagi da kayan zaki, to kana cikin hadari.
Secreara yawan insulin yana toshe lalacewar shagunan mai mai ciki. Muddin akwai da yawa daga ciki, ba za ku rasa nauyi ba. Hakanan yana rage amfani da kitse azaman hanyar samun kuzari ta hanyar shagaltar da jiki ga carbohydrates. Ta yaya wannan yake da dangantaka da abinci mai gina jiki? Bari muyi la'akari.
Matakan insulin da abinci mai gina jiki
Jiki yana samar da insulin don amsa cin abinci. Akwai ra'ayoyi guda uku waɗanda ke taimakawa matakan sarrafawa - glycemic index (GI), glycemic load (GL), da insulin index (AI).
Indexididdigar glycemic tana ƙayyade yadda sukari na jini ke tashi bayan cin abincin carbohydrate. Mafi girman ma'aunin, saurin sukari yana tashi kuma yawan insulin ɗin da jiki ke samarwa. Ƙananan abinci na GI suna da babban abun ciki na fiber (hatsi duka, ganye, da kayan marmari marasa ɗaci), yayin da babban abincin GI yakan kasance yana da ƙananan abun ciki na fiber (hatsi da aka sarrafa, dankali, kayan zaki). Don haka, a cikin farar shinkafa, GI shine 90, kuma a cikin shinkafar launin ruwan kasa - 45. A lokacin jiyya na zafi, ana lalata fiber na abinci, wanda ke haɓaka GI na samfurin. Misali, GI na danyen karas shine 35, dafaffen karas shine 85.
Glycemic load yana baka damar sanin yadda takamaiman abincin abinci na carbohydrate zai shafi jiki. Masana kimiyya daga Harvard sun gano cewa mafi girman hidimar carbohydrates, ya fi ƙarfin insulin. Sabili da haka, lokacin shirya abinci, ya kamata ku sarrafa rabo.
Don ƙididdige nauyin, ana amfani da dabara:
(Samfurin GI / 100) x Carbohydrate Na Hidima.
Gananan GN - har zuwa 11, matsakaici - daga 11 zuwa 19, babba - daga 20.
Misali, daidaitaccen g 50 na oatmeal ya ƙunshi carbohydrates 32,7. GI na oatmeal shine 40.
(40/100) x 32,7 = 13,08 - matsakaicin GN.
Hakanan, muna lissafin wani ɓangare na ice cream ice cream 65 g. Glycemic index of ice cream 60, rabo 65 g, carbohydrates a kowane rabo 13,5.
(60/100) x 13,5 = 8,1 - ƙananan HP.
Kuma idan don lissafi mun ɗauki kashi biyu na 130 g, to, zamu sami 17,5 - kusa da babban GN.
Injin insulin yana nuna yadda wannan hormone ke tashi a cikin martani ga cin abinci mai gina jiki. Ana samun mafi girman AI a cikin ƙwai, cuku, naman sa, kifi da wake. Amma tuna cewa wannan hormone yana da hannu cikin jigilar jigilar carbohydrates da jigilar amino acid. Sabili da haka, wannan sigar yakamata a tuna da mutanen da ke da ciwon sukari. Ga sauran, ba shi da mahimmanci.
Waɗanne sakamako ne za mu iya samu daga wannan?
Abinci da ke da ƙananan glycemic index ba kawai zai rage ɓoyewar insulin ba, amma kuma zai tabbatar da jin daɗi na dogon lokaci saboda abun cikin fiber. Irin waɗannan abincin yakamata su zama tushen abincin rashin nauyi.
Yanke fiber da dafa abinci yana haɓaka GI na abinci lokacin da fiber a cikin abinci da kasancewar mai yana rage shakar abinci. A sannu a hankali sha, ƙananan hawan sukari na jini da ƙananan samar da insulin. Yi ƙoƙarin cin furotin da carbohydrates tare, kada ku guji kayan lambu kuma kada ku ji tsoron kitse.
Yana da mahimmanci don sarrafa rabo. Mafi girman sashi, mafi girman nauyin da ke kan kayan sanyi kuma mafi sinadarin insulin da jikin yake buya. A wannan yanayin, abinci mai gina jiki zai iya taimakawa. Ta hanyar cin abinci da ƙananan, zaku guji ɗimbin nauyin glycemic da haɓakar haɓakar hormonal.
Yawan kowane abinci yana haifar da kiba, kuma yawanci kiba shine dalilin ciwon suga. Yakamata ka ƙirƙiri karancin kalori a cikin abincinka, daidaita tsarin abincinka da sarrafa ƙimar da yawancin carbohydrates a ciki. Mutanen da ke da ƙarancin ilimin insulin ya kamata su ci ƙananan carbohydrates, amma yawancin furotin da mai a cikin kalori.
Kuna iya ƙayyade ƙwarewar ku a hankali. Idan bayan babban rabo daga carbohydrates kuna jin kuzari da kuzari, to jikinku yakan samar da insulin. Idan kun ji gajiya da yunwa bayan awa ɗaya, to asirinku ya ƙaru - ya kamata ku mai da hankali sosai ga abincinku.
Aarancin kalori, rarraba abinci, zaɓin abinci mai ƙarancin GI, sarrafa rabo da sarrafa carbohydrate zai kiyaye matakan insulin kuma zai rage nauyi da sauri. Duk da haka, idan akwai wani zato na ciwon sukari, ya zama dole a hanzarta neman shawarar likita.