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ﺍ Ấﻦ ﻭ ﺑ ﻼ ﮒ ﺑ ﺮ ﺍ ﯼ ﺍ ﺭẤﻪ ﻣ ﻄ ﺎ ﻟ ﺐ ﻣ ﻔ ﻴ ﺪ ﺩ ﺭ ﻣ ﻮ ﺭﺩ ﺗ ﻐ ﺬ Ấﻪ ﺻ ﺤ ﻴ ﺢ ﻭ ﺗ ﺄ ﺛ ﻴ ﺮ ﺁ ﻥ ﺩ ﺭ ﭘ ﻴ ﺸ ﮕ ﻴ ﺮ ﯼ ﻭ ﺩ ﺭ ﻣ ﺎ ﻥ ﺑ ﻴ ﻤ ﺎ ﺭﯼ ﻫ ﺎ ﻣ ﯽ ﺑ ﺎ ﺷ ﺪ
ﻧﻤﺎﻳﻪ ﮔﻠﻴﺴﻤﻲ ﺑﺎﻻ ﭘﺲ ﺍﺯ ﺗﻤﺮﻳﻨﺎﺕ ﻭﺭﺯﺷﻲ ﺳﺒﺐ ﺍﻓﺰﺍﻳﺶ ﺫﺧﺎﻳﺮ ﮔﻠﻴﻜﻮﮊﻧﻲ ﻛﻪ ﺩﺭ ﻁﻲ ﻓﻌﺎﻟﻴﺖ ﻭﺭﺯﺷﻲ ﻛﺎﻫﺶ ﻳﺎﻓﺘﻪ ﺍﺳﺖ ٬ﻣﻲ ﺷﻮﺩ .ﺑﺮ ﺍ ﻧ ﺠ ﻤ ﻦ ﺭﻭﺍ ﻧ ﺸ ﻨ ﺎ ﺳ ﯽ
ﻟ ﻴ ﺴ ﺖ ﻣ ﺎ ﻫ ﻨ ﺎ ﻣ ﻪ ﻫ ﺎ
ﺍﺳﺎﺱ ﻁﺒﻘﻪ ﺑﻨﺪﻱ ﻣﻴﺰﺍﻥ ﻧﻤﺎﻳﻪ ﮔﻠﻴﺴﻤﻲ ﻣﻮﺍﺩ ﻏﺬﺍﻳﻲ ﺑﻪ ﺳﻪ ﮔﺮﻭﻩ:
ﭘ ﺎ Ấﮕ ﺎ ﻩ ﺍ ﻁ ﻼ ﻉ ﺭﺳ ﺎ ﻧ ﯽ ﭘ ﺮﺳ ﺘ ﺎ ﺭ ﻭ
ﭘ ﺮﺳ ﺘ ﺎ ﺭﯼ
. 1ﻣﻮﺍﺩ ﻏﺬﺍﻳﻲ ﺑﺎ ﻧﻤﺎﻳﻪ ﮔﻠﻴﺴﻤﻲ ﭘﺎﻳﻴﻦ ) ﻛﻤﺘﺮ ﻭ ﻳﺎ ﻣﺴﺎﻭﻱ( 55
ﺳ ﺎ Ấﺖ ﻓ ﮑﺮ ﻧ ﻮ
ﺳ ﺎ Ấﺖ ﻗ ﻄ ﺮﻩ
. 2ﻣﻮﺍﺩ ﻏﺬﺍﻳﻲ ﺑﺎ ﻧﻤﺎﻳﻪ ﮔﻠﻴﺴﻤﻲ ﻣﺘﻮﺳﻂ( 56 – 69 )
Ấﺪ ﻩ ﻣ ﺮﺩ ﻡ ﮐ ﺮﺝ
ﺳ ﺎ Ấﺖ ﻧﻤ ﺎ ﻨ
ﺳ ﺎ Ấﺖ ﺗ ﺨ ﺼﺼﯽ ﺻﻨ ﺎ Ấﻊ ﻏ ﺬ ﺍẤﯽ
. 3ﻣﻮﺍﺩ ﻏﺬﺍﻳﻲ ﺑﺎ ﻧﻤﺎﻳﻪ ﮔﻠﻴﺴﻤﻲ ﺑﺎﻻ ) ﺑﻴﺸﺘﺮ ﻭ ﻳﺎ ﻣﺴﺎﻭﻱ( 70
ﺳ ﺎ Ấﺖ ﺁ ﺷ ﭙ ﺰﯼ
ﺳ ﺎ Ấﺖ ﺳ ﺎ ﺯﻣ ﺎ ﻥ ﻧ ﻈ ﺎ ﻡ ﭘ ﺰﺷ ﮑ ﯽ
ﮐ ﺸ ﻮﺭ
ﻋﻮﺍﻣﻞ ﻣﺆﺛﺮ ﺑﺮ ﻧﻤﺎﻳﻪ ﮔﻠﻴﺴﻤﻲ: ﺳ ﺎ Ấﺖ ﺗ ﺒ ﻴ ﺎ ﻥ
ﺗ ﻤ ﺎ ﻡ ﭘ ﻴ ﻮﻧ ﺪ ﻫ ﺎ
ﻋﻮﺍﻣﻠﻲ ﻣﺎﻧﻨﺪ :ﻁﺒﻴﻌﺖ ﻛﺮﺑﻮﻫﻴﺪﺭﺍﺕ ٬ﻣﻴﺰﺍﻥ ﻓﻴﺒﺮ ٬ﭼﺮﺑﻲ ﻭ ﭘﺮﻭﺗﺌﻴﻦ ﺑﺮ ﻧﻤﺎﻳﻪ ﮔﻠﻴﺴﻤﻲ ﻣﺆﺛﺮﻧﺪ .ﻣﺠﻤﻮﻉ ﺍﻳﻦ ﻋﻮﺍﻣﻞ ﺑﺮ ﺳﺮﻋﺖ ﻫﻀﻢ ﻳﺎ
ﺟﺬﺏ ﻳﺎ ﻫﺮ ﺩﻭ ﺍﺛﺮ ﮔﺬﺍﺷﺘﻪ ﻭ ﺗﻌﻴﻴﻦ ﻛﻨﻨﺪﻩ ﻧﻤﺎﻳﻪ ﮔﻠﻴﺴﻤﻲ ﻣﻲ ﺑﺎﺷﻨﺪ. ﺁ ﺭﺷ ﻴ ﻮ
ﺗ ﻴ ﺮ1387
ﺭﻭﺵ ﭘﺨﺖ ﻭ ﭼﮕﻮﻧﮕﻲ ﻓﺮﺁﻭﺭﻱ ﻣﻮﺍﺩ ﻏﺬﺍﻳﻲ . ﺑﻪ ﻁﻮﺭ ﻣﺜﺎﻝ ﻧﻤﺎﻳﻪ ﮔﻠﻴﺴﻤﻲ ﻣﺎﻛﺎﺭﻭﻧﻲ ﭘﺨﺘﻪ ) ﻓﻘﻂ 13 ﺩﻗﻴﻘﻪ ﭘﺨﺖ 40 ( ﻭ ﭘﺨﺘﻪ ﻭ ﺩﻡ
ﺩ ﯼ 1386
ﻛﺸﻴﺪﻩ 8 ) ﺩﻗﻴﻘﻪ ﭘﺨﺖ ﻭ 15 ﺩﻗﻴﻘﻪ ﺩﻡ ﻛﺮﺩﻩ 60 ( ﺍﺳﺖ .ﺩﻡ ﻛﺮﺩﻥ ﻣﺎﻛﺎﺭﻭﻧﻲ ﺑﻪ ﻣﺪﺕ 15 ﺩﻗﻴﻘﻪ ٬ﺑﺎﻋﺚ ﺍﻓﺰﺍﻳﺶ ﻣﻴﺰﺍﻥ ﮊﻻﺗﻴﻨﻪ ﺷﺪﻥ ﻭ ﻣ ﻬ ﺮ1386
ﻗﺎﺑﻠﻴﺖ ﻫﻀﻢ ﺩﺍﻧﻪ ﻧﺸﺎﺳﺘﻪ ﺁﺭﺩ ﮔﻨﺪﻡ ﻣﻲ ﺷﻮﺩ ﻭ ﺩﺭ ﻧﺘﻴﺠﻪ ﺟﺬﺏ ﺁﻥ ﺍﻓﺰﺍﻳﺶ ﻳﺎﻓﺘﻪ ﻭ ﻧﻤﺎﻳﻪ ﮔﻠﻴﺴﻤﻲ ﺑﻴﺸﺘﺮﻱ ﺧﻮﺍﻫﺪ ﺩﺍﺷﺖ. ﺷ ﻬ ﺮẤﻮﺭ1386
ﻣ ﺮﺩ ﺍ ﺩ 1386
ﺑﻨﺎﺑﺮﺍﻳﻦ ﭘﻴﺸﻨﻬﺎﺩ ﻣﻲ ﺷﻮﺩ ﺩﺭ ﺍﻧﺘﺨﺎﺏ ﻣﻮﺍﺩ ﻏﺬﺍﻳﻲ ﻣﻮﺍﺭﺩ ﺯﻳﺮ ﺭﻋﺎﻳﺖ ﺷﻮﺩ:
ﺁ ﺭﺷ ﻴ ﻮ ﻣ ﻮﺿﻮﻋ ﯽ
ﺍﺯ ﻣﻮﺍﺩ ﻏﺬﺍﻳﻲ ﺑﺎ ﻧﻤﺎﻳﻪ ﮔﻠﻴﺴﻤﻲ ﭘﺎﻳﻴﻦ ﺍﺳﺘﻔﺎﺩﻩ ﻧﻤﺎﻳﻴﺪ. ﻁ ﺮﺯ ﺗﻬ ﻴ ﻪ ﺍ ﻧ ﻮﺍ ﻉ ﺟ ﻮﺍ ﻧﻪ ﻫ ﺎ
ﺁ ﺑﮕ ﻮﺷ ﺖ ﺁﻣ ﺎ ﺩ ﻩ ﺷ ﺪ ﻩ ﺑ ﺎ ﺟ ﻮﺍ ﻧﻪ ﻧ ﺨ ﻮﺩ
ﻣﻮﺍﺩ ﻏﺬﺍﻳﻲ ﺑﺎ ﻧﻤﺎﻳﻪ ﮔﻠﻴﺴﻤﻲ ﺑﺎﻻ ﻣﺎﻧﻨﺪ :ﭘﻮﺭﻩ ﺳﻴﺐ ﺯﻣﻴﻨﻲ ٬ ﻫﻮﻳﺞ ﺁﺏ ﭘﺰ ﻭ ﺑﺎﻗﻼ ﺑﺪﻭﻥ ﭘﻮﺳﺖ ﺭﺍ ﻫﻤﺮﺍﻩ ﺑﺎ ﺳﺒﺰﻱ ٬ ﻛﺎﻫﻮ ٬ﺳﻴﺮ ٬ﭘﻴﺎﺯ ﻭ ﻟ ﻮﺑ ﻴ ﺎ
ﻭ ﺗﺮﻩ ﻓﺮﻧﮕﻲ ﻣﺼﺮﻑ ﻛﻨﻴﺪ. Ấﺷ ﻮﮐ ﺮﺍﻥ
ﮐ ﺒ ﺎ ﺏ ﺩ ﻭﺩ ﯼ ﺎ
ﻛ ﺎ ﺭﺑ ﺮﺩ ﺟ ﻮﺍ ﻧﻪ ﻫ ﺎ ﺩ ﺭ ﻁ ﺐ ﺳ ﻨ ﺘ ﻲ
ﺣﺒﻮﺑﺎﺕ ﻋﻼﻭﻩ ﺑﺮ ﻧﻤﺎﻳﻪ ﮔﻠﻴﺴﻤﻲ ﭘﺎﻳﻴﻦ ﺣﺎﻭﻱ ﻣﻘﺎﺩﻳﺮ ﻗﺎﺑﻞ ﺗﻮﺟﻬﻲ ﻓﻴﺒﺮ ﻏﺬﺍﻳﻲ ﻫﺴﺘﻨﺪ .ﺑﻨﺎﺑﺮﺍﻳﻦ ﺑﻬﺘﺮ ﺍﺳﺖ ﺑﻪ ﻣﻴﺰﺍﻥ ﺑﻴﺸﺘﺮ ﻣﺼﺮﻑ Ấﯽ ﮔ ﻮﻝ ﺗ ﺎ ﻥ ﻧ ﺰﻧ ﺪ
ﻏ ﺬ ﺍﯼ ﺭﮊ ﻤ
ﺷﻮﻧﺪ. Ấﻏ ﺬ ﺍ Ấﯽ
ﻧ ﻘ ﺶ ﺭẤﺰﻣ ﻐ ﺬ ﯼ ﻫ ﺎ ﺩ ﺭ ﺭﮊ ﻢ
ﺭﺍ ﺑ ﻄ ﻪ ﻏ ﺬ ﺍ ﺑ ﺎ ﺳ ﻼ ﻣ ﺘ ﯽ
ﺟ ﺪ ﻭﻝ ﮐ ﺎ ﻟ ﺮﯼ ﻏ ﺬ ﺍ ﻫ ﺎ
ﺍﺯ ﻣﺼﺮﻑ ﻧﺎﻧﻬﺎﻱ ﺣﺠﻴﻢ ﻓﺎﻗﺪ ﺳﺒﻮﺱ ﻭ ﺍﺯ ﺑﺮﺷﺘﻪ ﻛﺮﺩﻥ ) ﺍﺯ ﺗﺴﺖ ﻛﺮﺩﻥ ( ﺁﻧﻬﺎ ﺧﻮﺩﺩﺍﺭﻱ ﻧﻤﺎﺋﻴﺪ .
ﭼ ﺎ ﻗ ﻲ :
ﻧ ﻘ ﺶ ﭼ ﺮﺑ ﯽ ﻫ ﺎ ﺩ ﺭﺗ ﻨ ﺎ ﺳ ﺐ ﺍ ﻧ ﺪ ﺍ ﻡ :
ﺍﺳﺘﻔﺎﺩﻩ ﺍﺯ ﺗﻮﺕ ﺧﺸﻚ ٬ﻛﺸﻤﺶ ﺳﺒﺰ ٬ﻛﺸﻤﺶ ﻗﺮﻣﺰ ﻭ ﺧﺮﻣﺎﻱ ﺯﺭﺩ ﺯﺍﻫﺪﻱ ﺑﻪ ﻣﻘﺪﺍﺭ ﻛﻢ ﺑﺎ ﭼﺎﻱ ٬ﻣﻨﺎﺳﺐ ﺗﺮ ﺍﺯ ﺧﺮﻣﺎﻱ ﻣﻀﺎﻓﺘﻲ ﺑﻢ
ﺣ ﻔ ﻆ ﻭ ﻧﮕﻬ ﺪ ﺍ ﺭﻱ ﻣ ﻮﺍﺩ ﻏ ﺬ ﺍ Ấﯽ
ﺍﺳﺖ. ﻧﻤ ﺎ ﻳﻪ ﮔ ﻠ ﻴ ﺴ ﻤ ﻲ Glycemic )
( index
ﺑﺎ ﻣﺼﺮﻑ ﺳﺒﺰﻱ ٬ﭘﻴﺎﺯ ٬ﺗﺮﻩ ﻓﺮﻧﮕﻲ ﻭ ﻛﺎﻫﻮ ﻫﻤﺮﺍﻩ ﻭﻋﺪﻩ ﻫﺎﻱ ﻏﺬﺍﻳﻲ ﺧﻮﺩ ﻧﻤﺎﻳﻪ ﮔﻠﻴﺴﻤﻲ ﺁﻥ ﻭﻋﺪﻩ ﺭﺍ ٬ﻛﻪ ﺷﺎﻣﻞ ﻣﻮﺍﺩ ﻏﺬﺍﻳﻲ ﺑﺎ ﻧﻤﺎﻳﻪ ﮐ ﺸ ﺎ ﻭﺭﺯﯼ ﺍ ﺭﮔ ﺎ ﻧ ﻴ ﮏ
ﻫﺎﻱ ﮔﻠﻴﺴﻤﻲ ﻣﺨﺘﻠﻒ ﻣﻲ ﺑﺎﺷﺪ ٬ﻣﺘﻌﺎﺩﻝ ﻧﻤﺎﺋﻴﺪ ﺗﺎ ﺭﮊﻳﻢ ﻏﺬﺍﻳﻲ ﺳﺎﻟﻤﺘﺮﻱ ﺩﺍﺷﺘﻪ ﺑﺎﺷﻴﺪ . ﻫ ﺸ ﺪ ﺍ ﺭ ﻭ ﺭﺍ ﻫ ﻨ ﻤ ﺎ Ấﯽ ﺑ ﺮﺍﯼ ﭘ ﻴ ﺸ ﮕ ﻴ ﺮﯼ
ﺍ ﺯ ﺳ ﺮﻁ ﺎ ﻥ
ﭘ ﻴ ﻮﻧ ﺪ ﻫ ﺎ
ﺟﺪﻭﻝ ﻧﻤﺎﻳﻪ ﮔﻠﻴﺴﻤﻲ ﻣﻮﺍﺩ ﻏﺬﺍﻳﻲ
http://ajorloo.blogfa.com/post15.aspx 9/2/2013
) ( Glycemic index ﻭﺑﻼﮒ ﺭﺳﻤﯽ ﺩﮐﺘﺮ ﺁﺟﺮﻟﻮ ﻧﻤﺎﻳﻪ ﮔﻠﻴﺴﻤﻲ Page 2 of 2
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52 ﻟﻮﺑﻴﺎ ﺳﻔﻴﺪ 52 ﺍﻧﺠﻴﺮ ﺧﺸﻚ
ﺑﺮﻧﺞ ﭘﺨﺘﻪ ﺑﻪ ﺭﻭﺵ ﺁﺑﻜﺶ ﻧﻤﺎﻳﻪ ﮔﻠﻴﺴﻤﻲ ﺑﻴﺸﺘﺮﻱ ﺩﺭ ﻣﻘﺎﻳﺴﻪ ﺑﺎ ﺑﺮﻧﺞ ﭘﺨﺘﻪ ﺑﻪ ﺭﻭﺵ ﻛﺘﻪ ﺩﺍﺭﺩ . ﺑﺮﻧﺞ ﻫﺎ ﭘﺲ ﺍﺯ ﺍﻓﺰﻭﺩﻥ %2 ﻭﺯﻧﻲ
ﻧﻤﻚ ﻁﻌﺎﻡ ﻭ ﺑﺪﻭﻥ ﺭﻭﻏﻦ ﻭ ﺑﺼﻮﺭﺕ ﭘﺨﺘﻪ ﺷﺪﻩ ﺩﺭ ﻧﻈﺮ ﮔﺮﻓﺘﻪ ﺷﺪﻩ ﺍﻧﺪ.
ﺣﺒﻮﺑﺎﺕ ﺑﺼﻮﺭﺕ ﭘﺨﺘﻪ ﺷﺪﻩ ﺑﺎ ﺍﻓﺰﻭﺩﻥ %2 ﻭﺯﻧﻲ ﻧﻤﻚ ﻁﻌﺎﻡ ﻭ ﺑﺪﻭﻥ ﺭﻭﻏﻦ ﺩﺭ ﻧﻈﺮ ﮔﺮﻓﺘﻪ ﺷﺪﻩ ﺍﻧﺪ .
ﺑﺎﻻ ﺑﻮﺩﻥ ﻧﻤﺎﻳﻪ ﮔﻠﻴﺴﻤﻲ ﻧﺎﻥ ﺟﻮ ﺣﺠﻴﻢ ﺑﻪ ﻋﻠﺖ ﺍﻓﺰﻭﺩﻥ ﻣﺎﻟﺖ ﺑﻪ ﺧﻤﻴﺮ ﺑﺮﺍﻱ ﻗﻬﻮﻩ ﺍﻱ ﺷﺪﻥ ﺭﻧﮓ ﻧﺎﻥ ﺑﺎﺷﺪ.
+ﻧ ﻮﺷ ﺘ ﻪ ﺷ ﺪ ﻩ ﺗ ﻮﺳ ﻂ ﺩ ﮐ ﺘ ﺮ ﻏ ﻼ ﻣ ﺮﺿﺎ ﺁﺟ ﺮﻟ ﻮ ﺩ ﺭ ﺟ ﻤ ﻌ ﻪ ﺳ ﻴ ﺰﺩ ﻫ ﻢ ﻣ ﻬ ﺮ 1386 ﻭ ﺳ ﺎ ﻋ ﺖ 3 | 7:55 ﻧ ﻈ ﺮ
http://ajorloo.blogfa.com/post15.aspx 9/2/2013