{"id":7828,"date":"2018-12-04T16:40:32","date_gmt":"2018-12-04T14:40:32","guid":{"rendered":"https:\/\/nomen.es\/?p=7828\/"},"modified":"2018-12-04T16:40:32","modified_gmt":"2018-12-04T14:40:32","slug":"coneixent-index-glicemic-dieta-equilibrada","status":"publish","type":"post","link":"https:\/\/nomen.es\/ca\/coneixent-index-glicemic-dieta-equilibrada\/","title":{"rendered":"Coneixent l’\u00edndex glic\u00e8mic"},"content":{"rendered":"

Saps que \u00e9s l’\u00edndex glic\u00e8mic? \u00c9s un valor que s’utilitza per comparar l’absorci\u00f3 dels hidrats de carboni dels diferents aliments. Segueix llegint per descobrir m\u00e9s caracter\u00edstiques de l’\u00edndex glic\u00e8mic.<\/p>\n

 <\/p>\n

Qu\u00e8 \u00e9s l’\u00edndex glic\u00e8mic?<\/h2>\n

L’\u00edndex glic\u00e8mic (IG) \u00e9s una forma de classificar els aliments que contenen hidrats de carboni segons la velocitat a la qual s’absorbeixen i l’augment de la glucosa a la sang.<\/strong><\/p>\n

Per definir el valor de l’IG d’un aliment es compara amb la glucosa, ja que \u00e9s la forma en qu\u00e8 s’absorbeix i metabolitzen els gl\u00facids i no necessita cap tipus de digesti\u00f3 ni canvi de mol\u00e8cula. Per tant, la glucosa s’absorbir\u00e0 i metabolitzar\u00e0 m\u00e9s r\u00e0pid que qualsevol altra forma de gl\u00facids.<\/p>\n

La comparaci\u00f3 es fa contrastant la velocitat a la que s’absorbeix i augmenta la glucosa en sang i posicionant els aliments en una escala de l’1 al 100<\/strong>. La glucosa ocuparia la posici\u00f3 100, ja que \u00e9s la que augmenta la glucosa en sang en un temps m\u00e9s curt. Per tant, en aquesta classificaci\u00f3, els aliments que elevin m\u00e9s r\u00e0pidament la glucosa en sang ocupessin un lloc m\u00e9s elevat que els que la augmentin en un temps m\u00e9s gran.<\/p>\n

Quins factors de l’aliment influeixen en l’\u00edndex glic\u00e8mic?<\/h2>\n

L’IG \u00e9s un valor una mica relatiu ja que poden influir molts factors en ell. El principal factor \u00e9s el contingut d’hidrats de carboni que t\u00e9 un aliment per 100 g d’aquest i la forma en que es troben aquests gl\u00facids. \u00c9s a dir, si s\u00f3n sucres senzills o carbohidrats complexos.<\/strong> Com m\u00e9s complexos siguin els hidrats de carboni i menys quantitat de sucres simples tingui, el seu valor d’IG ser\u00e0 m\u00e9s baix. Per contra, si l’aliment \u00e9s ric en sucres simples o hidrats de carboni m\u00e9s senzills i amb prou feines cont\u00e9 complexos, l’IG tindr\u00e0 un valor m\u00e9s elevat.<\/p>\n

D’altra banda, tamb\u00e9 hi ha altres components del propi aliment, com les prote\u00efnes, els l\u00edpids i la fibra, que tamb\u00e9 contribuiran a l’IG.<\/strong> La quantitat d’aquests 3 nutrients afectar\u00e0 al valor de l’\u00edndex glic\u00e8mic fent que disminueixi. Aquests components interferiran en l’absorci\u00f3 dels gl\u00facids, i la concentraci\u00f3 d’aquests augmentar\u00e0 en sang molt m\u00e9s poc a poc que amb abs\u00e8ncia d’ells.<\/p>\n

 <\/p>\n

Es pot canviar l’\u00edndex glic\u00e8mic d’un aliment?<\/h2>\n

En el nostre dia a dia no acostumem a menjar aliments de forma individual. Acostumen a anar acompanyats d’altres aliments. De la mateixa manera que l’\u00edndex glic\u00e8mic d’un aliment dep\u00e8n de la seva composici\u00f3 nutricional, els aliments que s’inclouen en un men\u00fa poden fer variar l’IG de l’aliment.<\/strong><\/p>\n

Aquestes caracter\u00edstiques dels \u00e0pats o canvis en els aliments poden afectar a l’IG. Com? Podria ser per augmentar el temps de digesti\u00f3 o d’absorci\u00f3 de l’aliment. Vegem uns exemples.<\/p>\n

Acompanyar aliments amb IG amb altres que siguin rics en fibra, prote\u00efnes o greixos saludables<\/strong><\/p>\n

Com s’ha esmentat abans aquests nutrients faran que els gl\u00facids s’absorbeixin de forma m\u00e9s lenta. Un exemple d’aliment per reduir l’IG d’un plat s\u00f3n els llegums. Aquestes s\u00f3n riques en prote\u00efna vegetal i fibra. En un altre article t’expliquem els beneficis de les llegums<\/a>.<\/p>\n

Triar cereals integrals en comptes de cereals refinats reduir\u00e0 l’IG<\/strong><\/p>\n

A causa del contingut de fibra, com ara l’arr\u00f2s integral de cultiu ecol\u00f2gic<\/a> Nomen. I, si a m\u00e9s s\u00f3n de gra complet tamb\u00e9 aportar\u00e0s petites quantitats de prote\u00efnes i greixos saludables.<\/p>\n

La cocci\u00f3 tamb\u00e9 pot afectar el IG d’alguns aliments<\/strong><\/p>\n

Per exemple, com m\u00e9s temps bullen els cereals i els seus derivats, m\u00e9s alt \u00e9s el seu IG. I al contrari, si aquests estan al punt, l’IG ser\u00e0 m\u00e9s baix. Aix\u00f2 tamb\u00e9 passa amb algunes verdures, a bullir, s’augmenta el valor de l’IG.<\/p>\n

Per qu\u00e8 l’\u00edndex glic\u00e8mic \u00e9s tan important?<\/h2>\n

L’\u00edndex glic\u00e8mic ajuda a deduir quant de temps triga el teu cos en absorbir els gl\u00facids d’un aliment en concret.<\/strong> El que dona una idea de si es produiran pics de glucosa en sang. \u00c9s a dir, que en un per\u00edode de temps curt la concentraci\u00f3 de glucosa en sang augmenta molt r\u00e0pid.<\/p>\n

Aquest fet \u00e9s interessant ja que quan la glucosa en sang s’eleva m\u00e9s del necessari per als diferents \u00f2rgans i teixits, s’emmagatzema en forma de greix i es guarda en el teixit adip\u00f3s<\/strong>. D’altra banda, persones que pateixen patologies com la diabetis o hiperlip\u00e8mies, han de tenir un major control ja que aquests pics de glucosa afecten directament a la seva patologia. Per aix\u00f2 es recomana optar per una alimentaci\u00f3 amb un \u00edndex glic\u00e8mic baix. Ja sigui pels propis aliments que contenen els hidrats de carboni o pels que els acompanyen.<\/p>\n

 <\/p>\n

Combina els aliments per reduir l’\u00edndex glic\u00e8mic i evitar\u00e0s els pics de glucosa en sang.<\/p>\n","protected":false},"excerpt":{"rendered":"

Saps que \u00e9s l’\u00edndex glic\u00e8mic? \u00c9s un valor que s’utilitza per comparar l’absorci\u00f3 dels hidrats de carboni dels diferents aliments. Segueix llegint per descobrir m\u00e9s caracter\u00edstiques de l’\u00edndex glic\u00e8mic.   Qu\u00e8 \u00e9s l’\u00edndex glic\u00e8mic? L’\u00edndex glic\u00e8mic (IG) \u00e9s una forma de classificar els aliments que contenen hidrats de carboni segons la velocitat a la qual […]<\/p>\n","protected":false},"author":2,"featured_media":7787,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[147],"tags":[540],"class_list":["post-7828","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dieta-equilibrada-ca","tag-dieta-equilibrada"],"acf":[],"yoast_head":"\nConeixent l'\u00edndex glic\u00e8mic | Dieta equilibrada | Nomen<\/title>\n<meta name=\"description\" content=\"Saps que \u00e9s l'\u00edndex glic\u00e8mic? \u00c9s un valor que s'utilitza per comparar l'absorci\u00f3 dels hidrats de carboni dels diferents aliments. Segueix llegint per descobrir m\u00e9s caracter\u00edstiques de l'\u00edndex glic\u00e8mic.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nomen.es\/ca\/coneixent-index-glicemic-dieta-equilibrada\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Coneixent l'\u00edndex glic\u00e8mic | Dieta equilibrada | Nomen\" \/>\n<meta property=\"og:description\" content=\"Saps que \u00e9s l'\u00edndex glic\u00e8mic? \u00c9s un valor que s'utilitza per comparar l'absorci\u00f3 dels hidrats de carboni dels diferents aliments. 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