Фрукты с низким гликемическим индексом

Сегодня необходимо каждому иметь полное представление о том, что такое гликемический индекс продуктов. Гликемический индекс указывает на то, с какой скоростью изменяется уровень глюкозы (сахара) в крови после употребления того или иного продукта.

Съеденная пища сразу же начинает усваиваться организмом: если одни продукты моментально повышают уровень сахара, после чего он резко падает, то другим свойственно медленно, но уверенно, всасывать глюкозу в кровь.

Уровень сахара в крови напрямую влияет на выделение в организме инсулина, а он, в свою очередь, способствует отложению жировых запасов. Из-за резких скачков инсулина углеводы не могут запасаться в мышцах, поэтому все питательные вещества будут откладываться в виде жиров в человеческом организме.

Единицей измерения гликемического индекса является глюкоза, которая, если поступает в организм в чистом виде, усваивается практически сразу.

Каждому, кто печется о своем здоровье и физической форме, важно обращать внимание на гликемический индекс продуктов. Учитывая ГИ, можно правильно составить и расписать диету или рацион.

Важно знать, что гликемический уровень продукта будет выше, если пища подвергалась очистке. Также ГИ напрямую зависит от того, в какой способ была приготовлена еда. Так, вареная или запеченная пища имеет намного меньший показатель ГИ, нежели жареная.

Для того, чтобы узнать гликемический индекс продукта, нужно посмотреть в специальные таблицы, где в качестве эталона взята глюкоза. Если ГИ не превышает 55, то это считается низким показателем. Умеренный индекс колеблется от 56 до 79, а высокий от 80 и выше.

Продукты с низким ГИ не подвергаются практически обработке. Как правило, в них содержится большое количество клетчатки, а она обладает функцией замедленного поглощения сахара организмом. Даже если эти продукты и содержат сахар, то он естественный.

Некоторым свойственно думать, что больные диабетом не могут позволить себе такую роскошь, как фрукты. Это ошибочное мнение, поскольку гликемический индекс фруктов очень низкий, но стоит знать, в каких именно.

Важно помнить, что фрукты – это кладезь витаминов, в них находится большое количество клетчатки. При составлении меню для больных диабетом очень важно это учитывать. Итак, в каких же фруктах самый низкий показатель гликемического уровня? Это авокадо (10), мандарин (30), маракуйя (30), груша (30), грейпфрут (30), абрикос (30), гранат (34), нектарин, персики (34), апельсин (35), яблоки (35), джамбул (38), виноград (55).

В авокадо практически отсутствует сахар. Несмотря на большое содержание в нем жиров, этот фрукт насыщен витаминами Е и F. По содержанию ненасыщенных жиров у авокадо их в втрое больше, чем в рыбьем жире. Однако этот жир не откладывается в виде лишнего веса – фрукт наоборот полезен для людей, которые борются с лишним весом. Помимо того, что у фрукта низкий гликемический индекс, он плодотворно влияет на рост волос и ногтей, способствует профилактике онкологических болезней и болезней сердечно-сосудистой системы.

Мандарины и апельсины помогают организму человека легче справиться с утомляемостью. Апельсины снижают восприимчивость организма к холоду, повышают аппетит. Диабет, атеросклероз, ожирение, подагра, инфекционные и острые респираторные заболевания, язвы, отеки – это скромный список тех состояний и болезней, предотвращению которых способствуют мандарины и апельсины.

Из свежих и сушеных груш, а также напитков из них, составляют диеты при ожирении и сахарном диабете. Грушевые настои полезны также при воспалениях мочевыводящих путей. Отвары и компоты из груши полезны и при расстройствах кишечника.

Грейпфрутсчитается одним из самых лучших фруктов для диабетиков, как и все цитрусовые. Помимо невысокого гликемического индекса, в нем содержится большое количество витамина С. Горечь грейпфрута способствует стимуляции пищеварения. Также этот фрукт включается в рацион для больных склерозом. Он не только защищает организм, но и снижает уровень глюкозы в крови.

Абрикосыоказывают просто целебное действие при заболеваниях диабетом, сердечно-сосудистой системы, желудочно-кишечного тракта, почек, при ожирении. Отвары из абрикос полезны здоровым людям, особенно при серьезных психологически-эмоциональных нагрузках.

Гранат – источник витаминов и полезных элементов. Гранатовый сок рекомендуют врачи при многих заболеваниях. В кожуре граната содержится много дубильных веществ, из которых варят отвар. Настой из них считается лечебным средством при расстройстве и заболеваниях кишечника. Гранатовый сок полезен при малокровии, диабете, но только в качестве составляющей полезного питания! В любом случае, прежде чем включить гранат в диету, это нужно обсудить с лечащим врачом.

Персики и нектарин богаты содержанием в них калия. Употребление этих фруктов предотвратят диабет и малокровие.

Яблоки считаются одними из самых полезных фруктов для диабетиков. Нет надобности писать о том, как полезны для организма человека все содержащиеся в них вещества. Наверное, нет таких заболеваний, которые бы давали запрет на включение в диетическое меню яблок. Яблоки – универсальное средство против склероза, эффективны они и при кишечных инфекциях, гипертонии, ожирении, малокровии и камнях в почках. Благодаря содержанию в яблоках пектина снижается уровень инсулина в крови.

Джамбул. Этот фрукт мало кому известен на территории СНГ, но, тем не менее, он тоже входит в число самых полезных для больных диабетом. Растет джамбул в Индии. Вещества, которые содержатся в нем, оказывают лечебное действие на поджелудочную железу и на кровь.

Виноград считается лучшим десертным фруктом, а его сок полезен для каждого человека. Виноградный сок рекомендуется пить при туберкулезе, болезнях почек, подагре, гастрите, язве. Рекомендуется употреблять виноград в качестве лечебного средства три раза в день перед едой.

Следует помнить, что больным диабетом, вышеперечисленные фрукты нужно употреблять в умеренных количествах. Слишком большие плоды не желательно съедать в один прием пищи. Фрукт должен быть небольшого размера, помещаться в ладошку. Чтобы углеводы медленно переходили в глюкозу, врачи и диетологи советуют вместе с фруктами съедать небольшую горсть орешков.

Чтобы правильно составить себе полноценное меню, важно не только знать калорийность и пищевую ценность, но и гликемический индекс продуктов

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