Kawo don yin odar abinci mai kyau, ba za ku iya mantawa da abinci mai kalori ba, nauyinsu, rabon sunadarai, kitse, da carbohydrates, kuma ku ƙara yawan zare. Komai yayi kamar anyi masa lissafi. Amma akwai wani abin da zai iya shafar tasirin asarar nauyi da lafiya mai kyau shine ƙididdigar abinci na glycemic.
Bayanin glycemic shine ma'auni wanda ke tantance yadda ƙara yawan sukarin jini bayan cinye samfurin. Saboda haka, zaku iya amfani da alamar glycemic don tantance yadda cin abincin ku yake da sauri, shin ba zai zama cikas ga rage nauyi ba da samun isasshen mai har sai abincin ku na gaba.
Ƙananan ma'aunin glycemic, mafi kyawun samfurin, da sauri zai nutse a ciki, ƙananan yuwuwar ya tafi kai tsaye zuwa karin inci na kugu. Kuma babban labari mai kyau shine cewa ma'aunin glycemic ya riga ya yi la'akari da sigogi kamar abun ciki na fiber da rabon PFC. Samfuran da ke da mafi ƙasƙanci index mai yawa fiber da sunadarai, mai, carbohydrates ne mafi daidai rabo.
Don ƙididdige ƙididdigar glycemic kanta ma ba lallai ba ne - masu cin abinci sun kasu kashi 3: ƙananan GI (10 zuwa 40), tare da matsakaicin GI (40-70), da GI mai girma (> 70). Samfurori na rukunin farko ana iya cinyewa yau da kullun a cikin kowane adadi, rukuni na biyu ya kamata a iyakance shi, na uku kawai lokaci-lokaci don haɗawa a cikin menu.
Abinci tare da ƙananan GI: shinkafa mai launin ruwan kasa, letas, ganye, karas, beets, namomin kaza, waken soya, koren wake, zaitun, cucumbers, zucchini, gyada, lentil, wake, albasa, bishiyar asparagus, kabeji, barkono, broccoli, eggplant, seleri, ginger, ceri, Mandarin, orange, apricot, kwakwa, inabi, yisti, madara.
Samfurai masu matsakaicin GI: doguwar hatsi shinkafa, oatmeal, taliya, burodin alkama duka, gari alkama, dankali, pizza, sushi, biskit, cakulan duhu, marmalade, guna, abarba, persimmon, zabibi, ice cream, mayonnaise, kayan gwangwani gwangwani.
Abinci tare da babban GI: farar shinkafa, gero, semolina, sha'ir lu'u -lu'u, soda mai daɗi, hamburgers, biskit, farin burodi, kek, sukari, kwakwalwan kwamfuta, soyayyen dankali, ƙoshin masara, cakulan madara, sandunan cakulan, waffles, hatsi, giya, popcorn, kankana, kabewa, fig, sitaci.