glycemic soochika

oru bhakshanathinu 0 muthal 100 vare nalkiyittulla oru samkhyayaanu glycemic (glycemic) soochika (jii;), shudhamaaya glucosinu ekapaksheeyamaayi 100 enna moolyam nalkunnu, ithu aaa bhakshanam kazhichu rund manikkoor kazhinju rakthathile glucosinte alavil aapekshika vardhanavu prathinidheekarikkunnu. oru prathyeka bhakshanathinte jii praadhamikamaayi athil adangiyirikkunna carbohydratinte alavineyum tharatheyum aasrayichirikkunnu, ennaal bhakshanathinullile carbohydrate thanmaathrakalude entraapmentinte alavu, bhakshanathile kozhuppinteyum proteinteyum alavu, bhakshanathile oorgaanik aasidukalude (allengil avayude lavanangal) alavu, athu pakam cheiyunnundo, anganeyaanengil athu engane pakam cheiyunnu ennathum ithu badhikkunnu. pala tharatthilulla bhakshanangalum avayude jisukalum pattikappedutthunna jii tableukal labhyamaan. 55 allengil athil kurravaanengil "loow jii" ennum 70 allengil athil kooduthalaanengil "hye jii" ennum 56 muthal 69 vare aanenkil "midu rench jii" ennum kanakkaakkappedunnu.
1981ll david jeey. aanu eee padam avatharippichathu. jenkins sahapravarthakarum. shareeram carbohydrateukale thakarkkunna aapekshika vegatha alakkaan ithu upayogapradamaanu. oru bhakshanathil labhyamaya carbohydrate (motham carbohydrate mainus fiber) maathrame ithu kanakkiledukkunnulloo. glycemic soochika oru bhakshanathodulla oru vyakthiyude glycemic prathikaranam pravachikkunnilla, pakshe oru bhakshanathinte insulin prathikarana bharam vilayiruthunathinulla oru upakaranamaayi ithu upayogikkaam, ithu padicha janasamkhyayiludaneelam sharashari aanu. vyakthigatha prathikaranangal valare vyathyaasappettirikkunnu.
bhakshanathinte alavinteyum yadhaarthathil kazhikkunna bhakshanathile carbohydratinte alavinteyum pashchaathalatthilaanu glycemic soochika saadhaaranayaayi prayogikkunnathu. bandhapetta alavukol, glycemic looad (jii. ell), bhakshanathinte glycemic soochikaye yadhaartha sevanathinte carbohydrate ulladakkavumaayi gunichukondu ithu gadakamaakkunnu.
alakkal.
oru bhakshanathinte glycemic soochikaye nirvachichirikkunnathu 12 manikkoor upavaasam nadathukayum labhyamaya carbohydrate (saadhaaranayaayi 50 gram) oru nischitha alavil kazhikkukayum cheythathinu sesham rund manikkoor rakthathile glucose prathikarana vakrathinu (eiii. oo. sii) keezhilulla vardhichuvarunna pradesamaayaanu. testt bhakshanathinte aukkine staanderdinte aukkukondu harikkukayum (glucose allengil vaitt bread, rund vyathyastha nirvachanangal nalkunnu) 100 kondu gunikkukayum cheiyunnu. 10 manushya vishayangalil shekharicha daattayil ninnaan sharashari jii moolyam kanakkaakkunnath. staanderd, testt bhakshanangalil labhyamaya carbohydrate thulya alavil undaayirikkanam. phalam oro parishodhicha bhakshanathinum aapekshika ranking nalkunnu.
dahana samayat vegathil pottukayum rakthapravaahathilekk glucose vegathil purathuvidukayum cheiyunna carbohydrateukallulla bhakshanangalkk uyarnna jii undu; carbohydrateukallulla bhakshanagal kooduthal pathukke pottukayum rakthapravaahathilekk kramena glucose purathuvidukayum cheiyunna bhakshanangalkk kuranja jii undu.
kuranja glycemic soochika bhakshanangalude carbohydrateukalude dahanavum agiranam cheyyalum mandagathiyilaakunnu, koodaathe karalil ninnum carbohydrate dahana uthppannangalude paridhiyil ninnum kooduthal verthirichedukkaline soochippikkukayum cheyyum.
nilavile saadhookaricha reethikal glucosine reference bhakshanamaayi upayogikkunnu, ithu nirvachanam anusarichu 100 glycemic soochika moolyam nalkunnu. ithu saarvathrikavum paramavadhi 100 jii. aii moolyangal uthppaadippikkunnathum. velutha bread oru reference bhakshanamaayum upayogikkaam, ithu vyathyasthamaaya jii. aii moolyangal nalkunnu (velutha bread = 100 aanenkil, glucose ± 140). pradhana carbohydrate uravidam velutha appam ulla aalukalkk, bhakshanathil pradhaanamaaya bhakshanam mattoru bhakshanavumayi maattisthaapikkunnath rakthathile glucose prathikaranatthinu vegamo mandagathiyilo nalkumo ennu nerittu ariyikkunnathinte gunam ithilundu. eee samvidaanathinte oru poraayma reference phudu nannayi nirvachikkappettitla ennathaanu, kaaranam velutha appatthil carbohydrate ulladakkam saarvathrika maanadandamalla.
krithyatha.
glycemic soochika charttukal palappozhum oru bhakshanathinu oru moolyam maathrame nalkoo, ennaal vyathiyanangal saadhyamaan
athilum pradhanamaayi, rakthathile glucosinte alavu, insulin prathirodham, mattu gadakangal ennivaye aashrayich glycemic prathikaranam oro vyakthiyil ninnum mattoraalilum ore vyakthiyil ninnu oro divasavum vyathyasthamaan.
bhakshanam kazhichu rund manikkoor kazhinju glucosinte alavil undaakunna swaadheenam maathrame glycemic soochika soochippikkunnulloo. pramehamulla aalukalkk chila bhakshanagal kazhichathinu sesham naalu manikooro athil kooduthalo uyarnna alavu undaakunnu.
grouping.
jii moolyangale kevala skailil shathamaanangalaayi avabodhajanyamaayi vyaakhyaanikkaam, avaa saadhaaranayaayi inipparayunna reethiyil vyaakhyaanikkappedunnu
kuranja jii bhakshanagal rakthathile glucosinte alavu kooduthal saavadhaanathilum kramanugathamaayum vardhippikkaan kaaranamakum, ithu poost praandiyal (bhakshanathinu sesham) rakthathile glucose alavu kuraykkunnathilekku nayikkunnu. uyarnna jii. aii. bhakshanagal rakthathile glucosinte alavu athivegam uyaran kaaranamaakukayum vyaayaamathin sheshamo hypoglycemia anubavikkunna oru vyakthikk oorjja veendedukkalinu anuyojyamaavukayum cheiyunnu.
annajathinte tharam (amylos vezhsas amylopectin), bhakshanathinullile annaja thanmaathrakalude bhauthika entraapment, bhakshanathile kozhuppu, protein ulladakkam, jaiva aasidukal allengil bhakshanathile avayude lavanangal thudangiya vividha gadakangale aasrayichirikkunnu. kozhuppinteyo layikkunna bhakshana naarukaludeyo saannidhyam gastric shoonyathayude nirakk mandagathiyilaakkukayum angane jii kurakkukayum cheyyum. pothuve, uyarnna alavilulla naarukalulla parukkan, daanyangal adangiya bread vella breadsinekkaal kuranja jii moolyamullathaanu.
southu beach diet, maarkkat amerikkayude parivartthanangal, nyootrisistam poshakaahaaram ennivayulppede pala aadhunika bhakshanangalum glycemic soochikaye aasrayikkunnu. ennirunnaalum, anaarogyakaramennu pothuve kanakkaakkappedunna bhakshanangalkk kuranja glycemic soochika undaakaamenn mattullavar choondikkaanichu, udaaharanathinu, choklettu kekku (jii 38), iscream (37), allengil shudhamaaya fructose (19), urulakkizhangu, arrie thudangiya bhakshanangalil 100 nuu aduthu jiss undengilum pramehatthinte nirakk kurravulla chila rajyangalil saadhaaranayaayi kazhikkunnu.
apeksha.
sareerabhaaram niyanthrikkuka.
pooritha kozhuppukalkk pakaram kuranja glycemic soochika upayogichu carbohydrateukal maattisthaapikkunnath sareerabhaaram niyantrikkaan gunam cheyyum, athesamayam shudheekaricha, uyarnna glycemic soochika carbohydrateukal pakaram vaykkunnathu nallathalla. ennirunnaalum, 2023 leeii oru cochrain avalokanathil, amithabhaaramo ponnathadiyo ulla aalukal kuranja glycemic soochika (allengil looad) bhakshanagal sweekarikkunnathu uyarnna glycemic soochika/looad allengil mattu thanthrangal ulppedunna bhakshanagal upayogikkunnathinekkaal kooduthal sareerabhaaram kuraykkunnathilekku (mikacha kozhuppu niyanthranam) nayikkunnuvennu kandethiyilla. 
ponnatthadi klinikkal maanejmentil, kuranja glycemic soochika/looad adisthaanamaakkiyulla bhakshanagal uyarnna glycemic soochika/looad adisthaanamaakkiyullathinaakal mikacha glycemic, koshajwalana niyanthranam nalkunnuvennu thonnunnu (athinaal ponnathadiyumaayi bandhapetta rogangal thadayunnathil ithu kooduthal falapradamaakum). amithabharamullathum ponnathadiyullathumaaya kuttikalil, kuranja glycemic soochika/looad bhakshanagal sweekarikkunnathu sareerabhaaram kuraykkunnathilekku nayichekkillenkilum mattu gunangal nalkaan saadhyathayund.
parimithikal.
carbohydratinte alavumaayi thaarathamyappeduthumbol.
alavine aashrayich, oru bhakshanathile gram carbohydratinte ennam glycemic soochikayekkaal rakthathile panchasaarayude alavil valia swaadheenam cheluthum. bhakshanathil oorjjam kuraykkuka, sareerabhaaram kuraykkuka, carbohydrate ennuka enniva rakthathile panchasaarayude alavu kuraykkunnathinu nallathaanu. carbohydrateukal glucosinte alavine ettavum aazhathil badhikkunnu, ore carbohydrate ulla rund bhakshanagal rakthathile panchasaarayil avayude phalangalil pothuve thaarathamyappeduthaavunnatha. kuranja glycemic soochikayulla oru bhakshanathil uyarnna carbohydrate ulladakkam undakam allengil thirichum; glycemic looad (jii. ell) ullidathu ithu kanakkakkaam.
insulin soochikayumaayi thaarathamyappeduthumbol.
bhakshanangalude glycemic soochika rakthathile glucosinte vardhanavinulla oru maargganirddeshamaayi upayogikkumbol, aaa bhakshanagal adangiya bhakshanagal pinthudarendathundu, rakthathile glucosinte yadhaartha vardhanavu ore bhakshanam kazhichathinusheshavum oro vyakthikkum ganyamaaya vyathiyaanam kaanikkunnu. glycemic prathikaranatthinupurame insulin prathikaranam polulla mattu gadakangal glycemic soochika kanakkiledukkaathathinaalum insulin soochika alakkunnathiloodeyum carbohydrateukal ozhikeyulla chila bhakshana ulladakkangalil ninnulla phalangale prathinidheekarikkunnathil ithu kooduthal uchithamayathukondum ithu bhagikamaanu. prathyekichum, oru vishaya bhakshanam kazhikkunnathil ninnulla kaalakramena glucose prathikaranatthinte vakrathinu keezhilulla pradeshathe adisthaanamaakkiyullathinaal, vakrathinte aakruthikku anubandha jii moolyathe baadikkilla. glucose prathikaranam uyarnna nilayilekku uyarukayum vegathil kurayukayum cheyyaam, allengil kuranja uyarathil uyarukayum ennaal kooduthal kaalam avide thudarukayum vakrathinu keezhil athe vistheernnam undaakukayum cheyyum.

