{"id":27139,"date":"2023-07-28T14:38:06","date_gmt":"2023-07-28T11:38:06","guid":{"rendered":"https:\/\/vegis.ro\/blog\/?p=27139"},"modified":"2023-07-28T14:38:11","modified_gmt":"2023-07-28T11:38:11","slug":"ce-este-indicele-glicemic-si-de-ce-ar-trebui-sa-tii-cont-de-el","status":"publish","type":"post","link":"https:\/\/vegis.ro\/blog\/ce-este-indicele-glicemic-si-de-ce-ar-trebui-sa-tii-cont-de-el\/","title":{"rendered":"Ce este indicele glicemic \u0219i de ce ar trebui s\u0103 \u021bii cont de el"},"content":{"rendered":"\n

Indicele glicemic (IG) este un sistem de clasificare a carbohidra\u021bilor, bazat pe modul \u00een care ace\u0219tia afecteaz\u0103 nivelurile de zah\u0103r din s\u00e2nge, sau glicemia, \u00eentr-un interval de timp de dou\u0103 ore dup\u0103 consumul unui anumit aliment. Sistemul a fost creat \u00een anii ’80 pentru a ajuta persoanele cu diabet s\u0103-\u0219i gestioneze mai eficient nivelul de zah\u0103r din s\u00e2nge.<\/p>\n\n\n\n

Carbohidra\u021bii cu un indice glicemic sc\u0103zut sunt absorbi\u021bi mai lent de c\u0103tre organism, duc\u00e2nd la o cre\u0219tere mai gradual\u0103 \u0219i mai constant\u0103 a zah\u0103rului din s\u00e2nge. Pe de alt\u0103 parte, carbohidra\u021bii cu un indice glicemic ridicat sunt absorbi\u021bi rapid, provoc\u00e2nd cre\u0219teri bru\u0219te ale glicemiei.<\/p>\n\n\n\n

Dieta cu indice glicemic sc\u0103zut<\/strong><\/h2>\n\n\n\n

Un regim alimentar bazat pe consumul de alimente cu un indice glicemic sc\u0103zut poate avea numeroase beneficii pentru s\u0103n\u0103tate. Acestea includ gestionarea mai eficient\u0103 a glicemiei pentru persoanele cu diabet, o senza\u021bie de sa\u021bietate prelungit\u0103 (ceea ce poate contribui la pierderea \u00een greutate), precum \u0219i o reducere a riscului de boli de inim\u0103.<\/p>\n\n\n

\n
\"indicele<\/figure><\/div>\n\n\n

Indicele glicemic al alimentelor<\/h2>\n\n\n\n

Iat\u0103 un exemplu de tabel care prezint\u0103 unele alimente comune \u0219i indicii lor glicemici, pe baza clasific\u0103rii Harvard Medical School: <\/p>\n\n\n\n

Alimente<\/strong><\/td>Indice glicemic mic<\/strong>
(p\u00e2n\u0103 \u00een 55)<\/strong><\/td>		Indice glicemic mediu <\/strong>
(\u00eentre 56 – 69)<\/strong><\/td>		Indice glicemic mare <\/strong>
(peste 70)<\/strong><\/td><\/tr>
Cereale<\/td>Orz (28)<\/td>P\u00e2ine integral\u0103 (69)<\/td>P\u00e2ine alb\u0103 (95)<\/td><\/tr>
Legume<\/td>Broccoli (15)<\/td>Maz\u0103re (60)<\/td>Cartofi pr\u0103ji\u021bi (75)<\/td><\/tr>
Fructe<\/td>Mere (38)<\/td>Banane (58)<\/td>Pepene ro\u0219u (72)<\/td><\/tr>
Produse lactate<\/td>Lapte degresat (32)<\/td>Iaurt cu gr\u0103simi reduse (60)<\/td>\u00cenghe\u021bat\u0103(87)<\/td><\/tr>
Dulciuri \u0219i snacks-uri<\/td>Nuci (15)<\/td>Ciocolat\u0103 cu lapte (65)<\/td>Chips-uri (87)<\/td><\/tr><\/tbody><\/table>
*Not\u0103: Num\u0103rul din paranteze reprezint\u0103 indicele glicemic al respectivului aliment.
<\/figcaption><\/figure>\n\n\n\n

Efectele g\u0103titului \u0219i ale coacerii pentru indicele glicemic<\/h2>\n\n\n\n

Procesele de g\u0103tire, inclusiv fierberea, pr\u0103jirea sau coacerea, pot avea efecte semnificative asupra indicelui glicemic (IG) al unui aliment. \u00cen esen\u021b\u0103, aceste procese pot afecta structura alimentelor \u0219i modul \u00een care organismul le descompune \u0219i le absoarbe.<\/p>\n\n\n

\n
\"masa<\/figure><\/div>\n\n\n

1. Descompunerea carbohidra\u021bilor<\/strong><\/h3>\n\n\n\n

G\u0103titul poate descompune structurile complexe de carbohidra\u021bi din alimente \u00een forme mai simple, care pot fi mai u\u0219or digerate \u0219i absorbite de c\u0103tre organism, acest proces poate cre\u0219te indicele glicemic al unui aliment. Carbohidra\u021bii simpli tind s\u0103 creasc\u0103 mai rapid nivelul de zah\u0103r din s\u00e2nge.<\/p>\n\n\n\n

2. Schimb\u0103ri ale structurii alimentului<\/strong><\/h3>\n\n\n\n

Coacerea \u0219i alte forme de g\u0103tit pot modifica structura alimentelor, ceea ce poate afecta modul \u00een care sunt digerate. De exemplu, g\u0103titul transform\u0103 amidonul rezistent (care func\u021bioneaz\u0103 mai mult ca o fibr\u0103) \u00een amidon mai u\u0219or de digerat, ceea ce poate cre\u0219te indicele glicemic.<\/p>\n\n\n\n

3. Efectul termic<\/strong><\/h3>\n\n\n\n

C\u0103ldura implicat\u0103 \u00een procesele de g\u0103tire poate de asemenea s\u0103 modifice structura carbohidra\u021bilor, ceea ce poate afecta indicele glicemic. De exemplu, p\u00e2inea pr\u0103jit\u0103 are un indice glicemic mai mare dec\u00e2t p\u00e2inea proasp\u0103t\u0103.<\/p>\n\n\n

\n
\"painea<\/figure><\/div>\n\n\n

Este important de men\u021bionat c\u0103 metodele de g\u0103tire pot varia semnificativ efectele asupra indicelui glicemic. De exemplu, fierberea pastelor al dente (c\u00e2nd sunt \u00eenc\u0103 ferme) va rezulta \u00eentr-un indice glicemic mai mic dec\u00e2t fierberea p\u00e2n\u0103 c\u00e2nd devin foarte moi. Similar, cartofii fier\u021bi au un indice glicemic mai mic comparativ cu cartofii pr\u0103ji\u021bi sau cop\u021bi.<\/p>\n\n\n\n

De asemenea, combina\u021bia de alimente poate influen\u021ba indicele glicemic general al unei mese. Ad\u0103ugarea de gr\u0103simi \u0219i proteine la un aliment cu indice glicemic ridicat poate \u00eencetini digestia \u0219i absorb\u021bia carbohidra\u021bilor, rezult\u00e2nd \u00eentr-o cre\u0219tere mai lent\u0103 a nivelului de zah\u0103r din s\u00e2nge. De exemplu, consumul de p\u00e2ine cu unt sau avocado poate avea un impact mai mic asupra nivelului de zah\u0103r din s\u00e2nge dec\u00e2t consumul de p\u00e2ine singur\u0103.<\/p>\n\n\n\n

\u00cen concluzie, este crucial s\u0103 se ia \u00een considerare modul de preparare a alimentelor \u0219i combina\u021biile de alimente atunci c\u00e2nd se evalueaz\u0103 impactul poten\u021bial asupra nivelului de zah\u0103r din s\u00e2nge.<\/p>\n\n\n

\n
\"femeie<\/figure><\/div>\n\n\n

\u00cen\u021belegerea \u0219i utilizarea indicelui glicemic poate fi un instrument util \u00een gestionarea dietelor \u0219i a s\u0103n\u0103t\u0103\u021bii \u00een general. Cu toate acestea, nu trebuie s\u0103 reprezinte singurul criteriu de alegere a alimentelor. Valorile nutritive, echilibrul macronutrien\u021bilor, gustul \u0219i preferin\u021bele personale sunt de asemenea aspecte importante de luat \u00een considerare. Prin combinarea acestor elemente, pute\u021bi crea un plan alimentar care s\u0103 v\u0103 sus\u021bin\u0103 s\u0103n\u0103tatea pe termen lung \u0219i s\u0103 v\u0103 ajute s\u0103 v\u0103 atinge\u021bi obiectivele nutri\u021bionale.<\/p>\n","protected":false},"excerpt":{"rendered":"

Indicele glicemic (IG) este un sistem de clasificare a carbohidra\u021bilor, bazat pe modul \u00een care ace\u0219tia afecteaz\u0103 nivelurile de zah\u0103r din s\u00e2nge, sau glicemia, \u00eentr-un interval de timp de dou\u0103 ore dup\u0103 consumul unui anumit aliment. Sistemul a fost creat \u00een anii ’80 pentru a ajuta persoanele cu diabet s\u0103-\u0219i gestioneze mai eficient nivelul de zah\u0103r din s\u00e2nge. Carbohidra\u021bii cu un indice glicemic sc\u0103zut sunt absorbi\u021bi mai lent de c\u0103tre organism, duc\u00e2nd la o cre\u0219tere mai gradual\u0103 \u0219i mai constant\u0103 a zah\u0103rului din s\u00e2nge. Pe de alt\u0103 parte, carbohidra\u021bii cu un indice glicemic ridicat sunt absorbi\u021bi rapid, provoc\u00e2nd cre\u0219teri bru\u0219te ale glicemiei. Dieta cu indice glicemic sc\u0103zut Un regim alimentar bazat pe consumul de alimente cu un indice glicemic sc\u0103zut poate avea numeroase beneficii pentru s\u0103n\u0103tate. Acestea includ gestionarea mai eficient\u0103 a glicemiei pentru persoanele […]<\/p>\n","protected":false},"author":21,"featured_media":27140,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_eb_attr":"","footnotes":""},"categories":[95],"tags":[650,974,56],"class_list":["post-27139","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-stiati-ca","tag-diabet","tag-diabet-zaharat","tag-sanatate"],"acf":[],"yoast_head":"\nCe este indicele glicemic \u0219i de ce ar trebui s\u0103 \u021bii cont de el - Vegis<\/title>\n<meta name=\"description\" content=\"Descopera mai multe despre \u279c Ce este indicele glicemic \u0219i de ce ar trebui s\u0103 \u021bii cont de el \u2705\u27a4Citeste articolul pe vegis.ro\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/vegis.ro\/blog\/ce-este-indicele-glicemic-si-de-ce-ar-trebui-sa-tii-cont-de-el\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ce este indicele glicemic \u0219i de ce ar trebui s\u0103 \u021bii cont de el\" \/>\n<meta property=\"og:description\" content=\"Descopera mai multe despre \u279c Ce este indicele glicemic \u0219i de ce ar trebui s\u0103 \u021bii cont de el \u2705\u27a4Citeste articolul pe vegis.ro\" \/>\n<meta property=\"og:url\" content=\"https:\/\/vegis.ro\/blog\/ce-este-indicele-glicemic-si-de-ce-ar-trebui-sa-tii-cont-de-el\/\" \/>\n<meta property=\"og:site_name\" content=\"Natura la tine acas\u0103\" \/>\n<meta property=\"article:published_time\" content=\"2023-07-28T11:38:06+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-07-28T11:38:11+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2023\/07\/Banner-principal-articol-61-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nutritionist th. 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