Yu go mɔs dɔn yɛri bɔt difrɛn it dɛn we de tɔk se dɛn go ɛp yu fɔ lɛf fɔ it bɔku bɔku it dɛn. Yu kin sabi di tin dɛm lɛk `Sugar Busters`, `Zone Diet`, `Nutrisystem`. di bεsis fכ kכlכsכl כl dεn it ya na di kכnsεpt fכ di `Glycemic Index`. Fɔs, dɛn bin bigin fɔ yuz am fɔ ɛp pipul dɛn we gɛt dayabitis fɔ kɔntrol di shuga we dɛn gɛt na dɛn blɔd. So di tiori na, "If yu kin kɔntrol yu blɔd shuga, yu fɔ ebul fɔ lɔs yu wet bak, nɔto so?" Lɛ wi si if dis stori na tru ɔ nɔto tru.
Wetin na di Glycemic Index (GI)?
Fɔ tɔk am simpul wan, na fɔ no aw kwik wan it we gɛt kabɔhaydrɛt we wi de it kin mek wi blɔd shuga go ɔp. Sɔm it dɛn lɛk bred, biskit, ɛn pɔt kin mek wi blɔd shuga go ɔp kwik kwik wan. Bɔt ɔda it dɛn de we kin mek wi blɔd shuga go ɔp sloslo ɛn ɔltɛm.
Na dis na di besik aidia fɔ di `Glycemic Index` ɔ GI sistɛm:
Wi kin gi it dɛn wan mak frɔm 0 to 100 bay aw dɛn kin mek wi blɔd shuga lɛvɛl kwik kwik wan.
- Fɔ it dɛn we gɛt ay GI: Dɛn kin dayjɛst dɛn tin ya kwik kwik wan ɛn dɛn kin mek di blɔd shuga go ɔp kwik kwik wan.
- Fɔ it dɛn we gɛt smɔl GI: Dɛn tin ya kin tek lɔng tɛm fɔ digest, so dɛn kin pul shuga insay di blɔd sloslo. Dɛn gɛt bɔku fayv, we kin ɛp yu fɔ fil ful fɔ lɔng tɛm. Dis kin mek bak di angri nɔ bɔku.
Yu tink se dis it we yu de it kin rili ɛp yu fɔ lɛf fɔ it bɔku bɔku it dɛn?
Dis na di kwɛstyɔn we impɔtant pas ɔl. Fɔ adopt low GI it kin go sɔm we fɔ mek yu nɔ gɛt kɔndishɔn lɛk dayabitis ɛn at sik.
Bɔt stil, nɔto inɔf sayɛns pruf de fɔ se dis we fɔ du tin kin wok pas fɔ it ɔltɛm, balans ɛn nɔ gɛt bɔku fat fɔ lɛ pɔsin lɛf fɔ it bɔku bɔku it. Sɔm stɔdi dɛn dɔn sho se pipul dɛn we bin de it tin dɛn we nɔ gɛt GI kin lɔs smɔl bɔdi fat pas di wan dɛn we bin de it tin dɛn we gɛt bɔku GI, pan ɔl we dɛn bin de it di sem kayn kalori. Bɔt ɔda stɔdi dɛn nɔ dɔn fɛn da kayn strɔng link de. So, di we aw sayɛnsman dɛn de tink bɔt dis tin stil nɔ gɛt wanwɔd.
Di impɔtant tin na dat, dis nɔto majik bulɛt fɔ lɔs yu wet. Bɔt na fayn tin fɔ mek wi disayd fɔ du di rayt tin bɔt di kayn kabɔhaydrɛt dɛn we wi de it.
Wetin wi kin it ɛn wetin wi nɔ kin it?
Insay dis we ya, wi fɔ tray fɔ it mɔ it dɛn we de na di lɔw GI kategori ɛn ridyus di it dɛn we de na di ay GI kategori as wi ebul.
| GI kategori | Ɛgzampul dɛn bɔt it |
|---|---|
| Ay GI (70 ɔ pas dat) . | Wait rays, bred, bek potato, krak krak, drink we gɛt shuga, swit |
| GI valyu na midul (56-69) . | Greps, spaghetti, ayskrim, rɛsin, kɔn |
| Low GI (55 ɔ smɔl pas dat) . | Ots, pinat, chikip, grɛn bins, rɛd pis (Rajma), karɔt, hummus (chikip paste), milk we nɔ gɛt bɔku fat, bɔku pan di frut dɛn (eksept sɔm frut dɛn lɛk watamɛlɔn) |
Yu tink se i at fɔ fala dis?
Sɔm gud tin dɛn de bɔt dis, ɛn sɔm tin dɛn de we kin mek pɔsin kɔnfyus smɔl.
Gud tin dɛn
Yu nɔ nid fɔ kɔnt di kalori ɔ mɛzhɔ di it we yu de it. Ɛn yu nɔ nid fɔ kɔt di kabɔhaydrɛt dɛn kpatakpata. Ɔl wetin yu fɔ du na fɔ pe atɛnshɔn to di GI valyu fɔ di it dɛn we yu de it ɛn mek smat chukchuk.
Chalenj dɛn ɛn tin dɛn we pɔsin nɔ ebul fɔ du
Di GI sistɛm kin kɔnfyus smɔl. Jɔs bikɔs it gɛt smɔl GI nɔ min se i gɛt wɛlbɔdi . Dɔn bak, sɔm it dɛn we gɛt ay GI kin gɛt rili gud nyutrishɔn valyu.
Fɔ ɛgzampul, pasnip gɛt GI we na 52. Bɔt vanila kek gɛt GI we na 42. Naw yu ɔndastand di prɔblɛm? Parsnips gɛt ay GI pas kek. Bɔt wetin bɛtɛ we i kam pan it?
Wan ɔda tin na dat, dis we ya de tɔk bɔt kabɔhaydrɛt nɔmɔ. I nɔ de gi ɛni gayd fɔ no ɔmɔs prɔtin, fat, ɔ kalori yu fɔ it fɔ wan de. Dat na yu rispɔnsibiliti.
Dɔn bak, if yu it wan ay-GI kabɔhaydrɛt wit prɔtin ɛn fat, i kin chenj di rit we di blɔd shuga lɛvɛl de go ɔp. So i nɔ simpul lɛk aw yu go tink.
Mi opinion as dɔktɔ
Na so a de si am. Di `Glycemic Index Diet` nɔto rili it we dɛn mek fɔ lɔs yu wet. Na fayn tin fɔ di wan dɛn we gɛt dayabitis fɔ manej dɛn blɔd shuga lɛvɛl. I kin rili ɛp fɔ mek pɔsin we gɛt dayabitis tink bɔt dis GI valyu we i de pik kabɔhaydrɛt.
Dɔn bak, if yu de pan denja fɔ gɛt dayabitis (prediabetes) ɔ yu gɛt wan sik we dɛn kɔl insulin resistance, dis we fɔ du tin kin ɛp yu. Pɔsin we gɛt ay blɔd prɛshɔn, at sik, kɔlɔstrel, ɛn we gɛt bɔku bɔku bɔdi go gɛt dis insulin rɛsistɛns.
Bɔt mɛmba se di GI valyu na jɔs wan pat pan di stori.
Fɔ ɛgzampul, swit pata gɛt GI we rili ay, bɔt na it we gɛt bɔku tin fɔ it. Semweso, nɛt lɛk pinat gɛt smɔl GI. Bɔt if yu it dɛn tumɔs, yu kin mek yu it mɔ kalori ɛn yu kin gɛt mɔ wet.
So, yuz di GI as gayd fɔ yu kabɔhaydrɛt chus. Bɔt di sem tɛm, mɛmba di prɔtin, fat, ɛn di ɔl kalori we yu de it. Yu ɔl di it dɛn we yu de it fɔ balans.
If yu de fil kɔnfyus bɔt dɛn tin ya, ɔda it plan dɛn de we dɛn dɔn mek wit ɔltin na yu maynd. Dat kin fayn fɔ yu. Di bɛst tin fɔ du na fɔ tɔk to yu dɔktɔ ɛn disayd us it we bɛtɛ fɔ yu wɛlbɔdi.
Mɛsej we dɛn kin kɛr go na os
- Di Glycemic Index (GI) na wan we fɔ no aw kwik wan it de mek wi blɔd shuga go ɔp.
- Fɔs, dɛn bin mek dis we fɔ ɛp di wan dɛn we gɛt dayabitis fɔ kɔntrol di shuga we dɛn gɛt na dɛn blɔd.
- Sayɛns pruf nɔ de sho klia wan aw dis we fɔ du tin kin wok fɔ mek pɔsin nɔ gɛt bɔku bɔku bɔdi.
- Jɔs bikɔs it gɛt smɔl GI nɔ kin min ɔltɛm se i gɛt wɛlbɔdi, ɛn sɔm it dɛn we gɛt ay GI kin gɛt gud it.
- Dis nɔto kɔmplit it plan, bɔt na tul fɔ ɛp yu fɔ mek smat chuk bɔt it dɛn we gɛt kabɔhaydrɛt.
- If yu gɛt dayabitis ɔ yu de pan denja fɔ gɛt dayabitis, i rili impɔtant fɔ tɔk bɔt dis we fɔ du tin wit yu dɔktɔ.
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