इन 5 चीजों में होता है बेहद कम ग्लेसेमिक इंडेक्स, इन्हें खाएंगे तो नहीं बढ़ेगी शुगर

ये हैं कम जीआई की 5 चीजें, इन्हें खाएंगे तो शुगर बढ़ने का सवाल ही नहीं

कुछ चीजें आपके शरीर में जाते ही कार्बोहाइड्रेट को ग्लूकोज़ में बदल देती हैं, इससे शुगर लेवल खाते ही बढ़ जाता है। यह आपकी हेल्थ और जिन्हें डायबिटीज है उनके लिए बेहद खतरनाक है। शरीर का भोजन से ग्लूकोज बनाने की गति को जीआई (ग्लेसेमिक इंडेक्स) कहते हैं। जिस चीज का जीआई इंडेक्स जितना कम होता है वह उतना वक्त लेकर ग्लूकोज में तब्दील होती है। इससे आपकी शुगर कंट्रोल में रहती है और आप स्वस्थ बने रहते हैं।

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public $theme6_wd_hi_ros_middle_center_728x90 = '<script>\r\n window.googletag = window.googletag || {cmd: []};\r\n googletag.cmd.push(function() {\r\n googletag.defineSlot(\'/1031084/WD_HI_ROS_Middle_Center_728x90\', [728, 90], \'div-gpt-ad-1719396533624-0\').addService(googletag.pubads());\r\n googletag.pubads().enableSingleRequest();\r\n googletag.enableServices();\r\n });\r\n</script>\r\n\r\n<div id=\'div-gpt-ad-1719396533624-0\' style=\'min-width: 728px; min-height: 90px;\'>\r\n <script>\r\n googletag.cmd.push(functi'...; public $theme6_wd_hi_ros_top_listing_336_280 = '<style>\r\n.navbar-brand > img {width:108px !important;}\r\n</style>\r\n<script>\r\nconsole.log("------");\r\n if(year == \'2018-08-14\' || year == \'2018-08-15\')\r\n {\r\n $(\'.navbar-brand img\').hide();\r\n $(".navbar-brand img").attr("src","http://media.webdunia.com/event_logos/15august.png");\r\n $(\'.navbar-brand img\').show();\r\n }\r\n</script>\r\n\r\n\r\n<script>\r\n if(issl == \'Y\')\r\n {\r\n\t googletag.cmd.push(function() {\r\n\t\tgoogletag.defineSlot(\'/1031084/WD_HI_SL_ROS_Top_336x280\', [336, 280], \'div-gpt-ad-1505803'...; 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public $theme6_footer_js = '<style>\r\n.navbar-header a img{display:block!important;}\r\n.twitter-tweet{clear: both;}\r\n\r\n</style>\r\n<script>\r\n $(\'.sublinks .container a:first-child\').attr(\'target\',\'_blank\');\r\n\r\n $(\'#1291 a\').attr(\'target\',\'_blank\');\r\nconsole.log(\'webdunia\');\r\n$(\'.ad_rhs\').show();\r\n</script>'; public $theme6_header_js = ' \r\n<script async="async" src="//zdwidget3-bs.sphereup.com/zoomd/SearchUi/Script?clientId=77195791"></script>\r\n\r\n\r\n\r\n<script>\r\n$(document).ready(function(){\r\n\r\n // Select and loop the container element of the elements you want to equalize\r\n\r\n $(\'.top_news\').each(function(){ \r\n var highestBox = 0;\r\n $(\'.t_news\', this).each(function(){\r\n if($(this).height() > highestBox) {\r\n highestBox = $(this).height(); \r\n }\r\n'...; public $theme6_wd_hi_ros_middle_center_listing_728x90 = '<script>\r\n window.googletag = window.googletag || {cmd: []};\r\n googletag.cmd.push(function() {\r\n googletag.defineSlot(\'/1031084/WD_HI_ROS_Middle_Center_728x90\', [728, 90], \'div-gpt-ad-1719396533624-0\').addService(googletag.pubads());\r\n googletag.pubads().enableSingleRequest();\r\n googletag.enableServices();\r\n });\r\n</script>\r\n\r\n<div id=\'div-gpt-ad-1719396533624-0\' style=\'min-width: 728px; min-height: 90px;\'>\r\n <script>\r\n googletag.cmd.push(functi'...; public $theme6_wd_hi_ros_bottom_center_728x90 = '\r\n<div id=\'WD_HI_ROS_Left_336x280\' data-refreshRate= "30">\r\n <script>\r\n googletag.cmd.push(function() {\r\n googletag.display(\'WD_HI_ROS_Left_336x280\');\r\n if (typeof(pubwise) != \'undefined\' && pubwise.enabled === true) {\r\n pwpbjs.que.push(function () {\r\n pwRegisterLazyLoad(gptadslots[\'WD_HI_ROS_Left_336x280\'], 1, [50,0,50,0], 0, 768, 2);\r\n });\r\n }else{\r\n googletag.pubads().refresh([gptadslots[\'WD_HI_ROS_'...; public $theme6_article_in_between = '<script>\r\n window.googletag = window.googletag || {cmd: []};\r\n googletag.cmd.push(function() {\r\n googletag.defineSlot(\'/1031084/WD_HI_ROS_Left_336x280\', [336, 280], \'div-gpt-ad-1656303527422-0\').addService(googletag.pubads());\r\n googletag.pubads().enableSingleRequest();\r\n googletag.enableServices();\r\n });\r\n</script>\r\n\r\n<div id=\'div-gpt-ad-1656303527422-0\' style=\'min-width: 336px; min-height: 280px;\'>\r\n <script>\r\n googletag.cmd.push(function() { googlet'...; public $theme6_header_banner = '<script>\r\n$( document ).ready(function() {\r\nconsole.log("theme6_header_1")\r\nlet Path = $(location).attr(\'href\');\r\n\r\nif(Path.match(\'religious-places\') || Path.match(\'navratri\') || Path.match(\'religion\')){\r\nvar date = new Date();\r\nvar dateFormated = date.toISOString().substr(0,10);\r\ndateFormated = dateFormated.replace(/-/g, "");\r\n $.ajax({url: "/muhurat/muhurat_widget.php?lang=hi&date="+dateFormated, success: function(Muhurat_result){\r\n if($(".sub_menu").length > 0 )\r\n{\r\n$( ".sub_menu" ).last().after(Muhurat'... }, 'imageCaptcha' => '', 'imageCaptchaId' => '', 'isPaidContent' => FALSE, 'isSubscribedContent' => FALSE, 'subscriptionCartTarget' => '/subscription-cart/product', 'articleColumnistsTarget' => '/columnists/search/', 'propertyContentLang' => 'hindi', 'propertyCode' => 'hi', 'siteJsPath' => '/include/_mod/site/js/', 'token' => '1ca416d65f97ee85037677f438f8574f', 'contentAbsolutePath' => 'https://nonprod-media.webdunia.com/content/hi', 'articlePageNo' => '1', 'articleURL' => 'https://hindi.webdunia.com/health-care/food-items-with-low-glycemic-index-118072100050_1.html', 'articleTitle' => 'इन 5 चीजों में होता है बेहद कम ग्लेसेमिक इंडेक्स, इन्हें खाएंगे तो नहीं बढ़ेगी शुगर - food items with low glycemic index', 'isphotofeature' => 'article', 'liveArticle' => 0, 'liveData' => 0, 'rightbarData' => '{"Contents":[[{"Title":"\\u091c\\u0930\\u0941\\u0930 \\u092a\\u095d\\u0947\\u0902","ViewAllUrl":"\\/lifestyle","SeeAllText":"\\u0938\\u092d\\u0940 \\u0926\\u0947\\u0916\\u0947\\u0902","Pages":[{"Thumbnail":"https:\\/\\/nonprod-media.webdunia.com\\/public_html\\/_media\\/hi\\/img\\/article\\/2026-07\\/15\\/thumb\\/5_4\\/1784115138-1807.jpg","Title":"\\u092e\\u091a\\u094d\\u091b\\u0930 \\u0915\\u0947 \\u0915\\u093e\\u091f\\u0928\\u0947 \\u0938\\u0947 \\u0916\\u0941\\u091c\\u0932\\u0940 \\u0915\\u094d\\u092f\\u094b\\u0902 \\u0939\\u094b\\u0924\\u0940 \\u0939\\u0948? \\'..., 'articleData' => class stdClass { public $AjaxCall = FALSE; public $Title = 'इन 5 चीजों में होता है बेहद कम ग्लेसेमिक इंडेक्स, इन्हें खाएंगे तो नहीं बढ़ेगी शुगर'; public $Meta = class stdClass { ... }; public $Contents = [...]; public $Ads = class stdClass { ... }; public $Settings = class stdClass { ... }; public $AdultContent = FALSE; public $MaxAge = 600; public $Heading = ''; public $NoIndex = FALSE; public $ParentCategory = [...]; public $CategoryID = [...]; public $ParentCategoryName = [...]; public $CmsAds = NULL; public $PageType = 'Article'; public $IsBbc = FALSE; public $IsDW = FALSE; public $IsRedirectToHome = FALSE; public $OpenInAppText = 'ऐप में देखें' }, 'articleBreadCrumb' => '<div class="breadcrum"><a href="/lifestyle">लाइफ स्‍टाइल</a> &raquo <a href="/health-tips">सेहत</a> &raquo <a href="/health-care">यूँ रहें स्वस्थ</a></div><li>food items with low glycemic index</li>', 'imageCaptchaForgetPass' => class Zend_Captcha_Image { protected $_value = NULL; protected $_messageVariables = [...]; protected $_messageTemplates = [...]; 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अगर आपने अपनी डाइट में ऐसी चीजों को शामिल कर लिया जिनका जीआई बेहद कम है तो आपको शुगर की मुश्किल से दो चार नहीं होना पड़ेगा। आइए जानते हैं ऐसी कौन सी चीजें हैं जिनका जीआई (ग्लेसेमिक इंडेक्स) बहुत ही कम है।

1. हरी ताज़ी सब्जियां : अधिकतर हरी सब्जियां कम जीआई लिए होती हैं। आप इन्हें अपने हर समय के भोजन में शामिल करें। पालक, मैथी, और अन्य हरी पत्तेदार सब्जियां बेहद कारगर और पौष्टिक हैं।

2. कई तरह बीज : ऐसे कई तरह के बीज हैं जो आपकी डाइट का हिस्सा होने चाहिए। इनका जीआई बेहद कम है और आपको पौष्टिकता के मामले में खजाना मिल रहा है। चिया के बीज, अलसी के बीज, कद्दू के बीज डाइट का हिस्सा होना चाहिए।

3. कई तरह के मेवे : मेवे या ड्रायफ्रुट हेल्थ के लिए बेहद फायदेमंद है। कुछ ड्रायफ्रुट में जीआई बेहद कम होता है। आप बादाम, अखरोट को शामिल कर सकते हैं।

4. बींस और दालें : राजमा, चौले, चने ऐसी चीजें हैं जो आपको अच्छा पोषण देंगे। इनका जीआई बेहद कम है। आप दालों को भी जिन्हें अंकुरित करके, अपनी डाइट का हिस्सा बनाएं।

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5. ताज़े फल : कुछ ऐसे फल हैं जो आपकी डाइट को टेस्टी और हेल्दी बना देंगे। इनका जीआई कम है। इनमें खासतौर से विटामिन सी वाले फलों को शामिल करें। संतरा, अमरूद और सेबफल जैसे फल रोज़ाना खाए जा सकते हैं।