We wi de tɔk bɔt it, mɔ we wi de tink bɔt tin dɛn lɛk dayabitis ɛn fɔ lɔs wi wet, bɔku tɛm wi kin yɛri di wɔd ‘kabɔhaydrɛt’. Bɔt yu tink se ɔl di kabɔhaydrɛt dɛn na di sem? Tink bɔt am, we yu it rays ɛn it chikip ɔl tu gɛt kabɔhaydrɛt. Bɔt di we aw dɛn kin afɛkt wi bɔdi rili difrɛn. Tide wi go tɔk bɔt wan mɛzhɔmɛnt we go ɛp wi fɔ ɔndastand da difrɛns de. Dɛn kɔl am Glycemic Index , ɔ GI fɔ shɔt as wi ɔl no am.
Fɔ tɔk am simpul wan, wetin na di Glycemic Index (GI)?
I rili simpul. di Glycemic Index (GI) na di mכsu we de sho aw kwik wan it we gεt kabohaydret de kכnvכlt to glukכs, כ "shuga" as wi sabi am, εn ad am to di bכdi afta wi it am.
Tink bɔt am lɛk se yu de ful-ɔp motoka wit petrol. Sɔm kayn petrol kin bɔn kwik ɛn gi di motoka pawa wantɛm wantɛm. Sɔm kin bɔn smɔl smɔl ɛn gi am pawa fɔ lɔng tɛm. Na so dis it de.
di GI valyu dεn mכsu pan wan skel frכm 1 to 100.
- Fɔd dɛn we gɛt ay GI (70 ɔ pas dat) kin digest kwik ɛn mek di blɔd shuga lɛvɛl go ɔp kwik kwik wan.
- Fɔd dɛn we gɛt smɔl GI (55 ɔ smɔl pas dat) kin digest sloslo, we kin ɛp fɔ mek di blɔd shuga lɛvɛl stebul ɛn stebul.
Fɔ no dis GI valyu go rili yusful fɔ yu, mɔ if yu na pɔsin we gɛt dayabitis ɔr de tray fɔ kɔntrol yu wet.
Wi bɔdi de mek wan ɔmon we dɛn kɔl insulin, we de yuz di shuga we de na wi blɔd fɔ gi wi sɛl dɛn ɛnaji. We di blɔd shuga go ɔp wantɛm wantɛm, insulin gɛt fɔ du bɔku wok. Dis kin tranga fɔ pɔrsin wae gɛt shuga fɔ kɔntrol am. fכ dat, fכ pik it dεm we gεt lכw GI valyu kin εp fכ kכntrכl dis kכndyushכn.
Us it dεm gεt lכw, mεdiכm εn hכy GI valyu?
Okay, naw lɛ wi si wetin na dɛn low, medium, ɛn high GI it ya. Yu kin gɛt gud aidia bay we yu luk dis tebul.
| Fɔd dɛn we gɛt smɔl GI valyu (55 ɔ smɔl pas dat) . | Fɔd dɛn we gɛt midul GI valyu (56 - 69) . | Fɔd dɛn we gɛt ay GI (70 ɔ pas dat) . |
|---|---|---|
| Bɔku grɛn vɛjitebul, frut lɛk apul, ɔrɛnj, pia, raw karɔt, chikip, lentil, kawpi, grɛn bins, pinat, kash, milk we nɔ gɛt fat. | Kon, banana, painapul, plam, chɛri, ɔts, brawn rays, ɔni, kurakkan bred. | Wait rays, bred, potato, swit kek, donut, kantaloupe, jeli bins, konflek. |
| Minin: Dɛn kin digest dɛn tin ya sloslo. Blɔd shuga de go ɔp smɔl smɔl. | Minin: Dɛn kin dayjɛst dɛn tin ya wit mɔdaret rit. | Minin: Dɛn kin dayjɛst dɛn tin ya kwik kwik wan. Dɛn kin mek di blɔd shuga go ɔp kwik kwik wan. |
Di GI valyu fɔ wan it kin chenj?
Yɛs, i kin ebul. di GI valyu we de pan it lεbul nכ de afekt wi bכdi di sem we. Bɔku rizin dɛn de fɔ dat.
- di we aw yu de kuk: it dεm we gεt stach (e.g. pasta, potato) de inkrεs pan GI we dεn kuk. Semweso, if yu ad ɔyl, fayv, ɔ sɔntin we gɛt asid lɛk lɛmon ɔ vinega to di it, dat kin mek di GI go dɔŋ.
- Rayp: We frut, fɔ ɛgzampul banana, dɔn rayp ful wan, in swit kin go ɔp ɛn in GI valyu bak kin go ɔp.
- Fɔ pe it: We yu it rays, we gɛt ay GI valyu, ɛn afta dat yu ad sɔntin we gɛt bɔku prɔtin ɛn fayv, lɛk lentil, vɛjitebul, ɔ fish, we gɛt smɔl GI valyu, di GI valyu fɔ di wan ol it kin go dɔŋ.
Difrɛns bitwin Glysemic Index (GI) ɛn Glycemic Load (GL) .
Wan ɔda wɔd we wi kin yɛri we wi de tɔk bɔt GI na Glycemic Load (GL) . Smɔl difrɛns de bitwin dɛn tu.
Fɔ tɔk am simpul wan:
- GI (Glycemic Index) nכmכ de tכk bכt di spid we it de tכn to shuga na di bכdi. Na di "kwaliti" fɔ di it.
- GL (Glycemic Load) de tɔk bɔt aw di kwantiti fɔ wan it we yu de it de afɛkt yu blɔd shuga.
Lɛ wi luk wan ɛgzampul: Watamɛlɔn gɛt GI we rili ay. Bɔt bikɔs di kabɔhaydrɛt we de insay wan slais watamɛlɔn we wi kin it nɔ bɔku, i gɛt smɔl GL. Dat min se fɔ it wan slais watamɛlɔn nɔ kin gɛt big impak pan di blɔd shuga.
Bɔt if yu bay donut, in GI valyu bak bɔku, ɛn bikɔs i gɛt bɔku shuga ɛn rifin flawa, in GL valyu bak rili ay.
Dis min se di kayn it we yu de it impɔtant jɔs lɛk di kayn it we yu de it. Ivin it we gɛt ay GI valyu kin gɛt rili smɔl ifɛkt if dɛn it am smɔl smɔl.
Benefit dɛm fɔ it low GI
If yu adopt low GI diet, yu kin gɛt dɛn bɛnifit ya:
- Fɔ ɛp fɔ kɔntrol ɔ ridyus di wet.
- Fɔ ɛp fɔ mek di blɔd prɛshɔn go dɔŋ.
- Fɔ ridyus di kɔlɔstrel lɛvɛl.
- Fɔ ɛp fɔ kɔntrol ɔ ridyus di risk fɔ gɛt dayabitis.
- Fɔ ridyus di risk fɔ gɛt at sik.
Bɔt mɛmba wan tin. Di GI valyu nɔto di wan tin we yu fɔ tink bɔt we yu de pik it we gɛt wɛlbɔdi. Jɔs bikɔs it gɛt smɔl GI valyu nɔ de mek i 100% wɛlbɔdi. Fɔ ɛgzampul, potato chips kin gɛt GI valyu we smɔl pas ɔts. Bɔt, ɔts gɛt bɔku tin fɔ it. So, i rili impɔtant fɔ tink bɔt di vaytamɛn, minral, ɛn kalori dɛn we de insay we yu de pik it.
If yu want fɔ no mɔ bɔt dis, i go fayn fɔ mek yu tɔk to yu dɔktɔ . I kin gi yu di bɛst advays bay aw yu gɛt wɛlbɔdi.
Mɛsej we dɛn kin kɛr go na os
- Di Glycemic Index (GI) na fɔ no aw kwik wan it we yu de it we gɛt kabɔhaydrɛt de mek yu blɔd shuga go ɔp.
- Di it dɛn we gɛt smɔl GI (vɛjitebul, pis, lentil) kin kɔntrol di blɔd shuga lɛvɛl, we di it dɛn we gɛt ay GI (wayt rays, bred, shuga) kin mek i go ɔp kwik kwik wan.
- Nɔ jɔs luk di GI valyu. Tink bak bɔt di fayn fayn tin dɛn we di it gɛt ɛn di sayz we yu de it. Di Glycemic Load (GL) mɛzhɔmɛnt impɔtant fɔ dis.
- di כvala GI valyu fכ wan it kin chenj bay tin dεm lεk aw dεn kuk di it εn aw dεn miks am wit כda it dεm.
- Ɔltɛm, go to yu dɔktɔ bifo yu mek ɛni chenj pan yu it, mɔ if yu gɛt sik lɛk dayabitis.
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