Glycemic index na karas > Abincin don ciwon sukari

Idan kana da ciwon sukari ko masanin abinci mai gina jiki wanda ya saba da abinci mai ƙanƙan da kai, zaku iya saba da tsarin glycemic index. Wataƙila kun san cewa kayan lambu, irin su karas, “masu kyau” a gare ku. Idan kuna cin karas a kullun ko kuma yin tunani game da cin su don fa'idodin kiwon lafiya, wataƙila kuna mamakin menene ma'anar glycemic ɗin su da kuma yadda jikin ku yake amsa su.

Manuniyar Glycemic

. A kallon farko, ma'anar glycemic na iya zama kamar rikitarwa, amma a zahiri yana da matukar amfani kuma mai sauƙin fahimta. Lyididdigar glycemic ƙididdigar ƙira ce da ke auna abinci da abin sha ta hanyar ƙarfinsu don haɓaka sukari jini da matakan insulin. Abubuwan abinci da abubuwan sha da ke sama da 70 ana ɗaukarsu ga abinci mai girma-GI kuma da alama zai hanzarta haɓaka sukarin jini. Abubuwan abinci da abubuwan sha waɗanda ke ƙasa da 55 a kan sikelin ana ɗaukar su ƙananan abinci ne na GI kuma ba a tsammani zai hanzarta haɓaka sukari na jini ko wani adadin mai yawa.

Gi na karas

Ba kamar wasu abinci ba, glycemic index na karas na iya bambanta kyakkyawa sosai. Dangane da Makarantar Kiwon Lafiya ta Harvard, karas suna da ma'aunin glycemic index na 47, ƙari ko a rage 16. Akwai abubuwa da yawa waɗanda ke ƙayyade ƙimar ƙididdigar glycemic a cikin abinci, gami da yawan abinci da aka dafa da kuma yadda ake sarrafa abinci. index 39. Ruwan karas na 100 na sabo wanda ke da alaƙar glycemic na 45. Karas ɗin gwangwani da aka sarrafa su na iya kasancewa ɗaya cikin manyan karas.

Glycemic load

Dr. Johnny Bowden, Ph.D., Kwararren Kwararrun Lafiya na Clinical, kuma marubucin Abinci na 150 mafi koshin lafiya a Duniya, ya ba da shawarar cewa lallai ne ku daina ƙyalli a cikin karas da ya hana ku cin su, koda kuwa kuna kan abinci ne. Bowden yayi bayanin cewa nauyin glycemic, maimakon glycemic index, itace ma'aunin ma'auni mafi mahimmanci don yadda abinci ke shafar sukarin jini da matakan insulin. Dr. Bowden ya yi nuni da cewa karas suna da nauyin glycemic of 3, wanda ya kira "abin ba'a." Duk da ƙananan ƙididdigar ƙwayar glycemic, karas ba zai yiwu ba ya shafar matakan sukari na jini. Idan kana da ciwon sukari, shawarci likitanka idan baku ci karas ba kuma kuna son ƙara shi a cikin abincin ku.

Amfanin kiwon lafiya

Bowden yayi la'akari da karas a cikin abinci mafi koshin lafiya da zaku iya ci, yana mai nuna cewa karas suna da sinadaran antioxidants masu ƙarfi da ake kira carotenoids. Karas ya ƙunshi alpha-carotene. Wataƙila kun ji beta-carotene, amma alpha-carotene zai iya zama mafi ƙarfi da amfani don hana ci gaba da haifar da ciwace-ciwacen daji, a cewar Bowden da masanin ilimin halittar Michiaki Murakoshi.Ka'yan karas na matsakaici uku sun ƙunshi 60 mg na alli, 586 mg na potassium, 5 g na abincin fiber da 30,000 IU na bitamin A, wanda ya ninka sau shida fiye da shawarar da aka bayar na yau da kullun. Kar ku damu, wuce RDA ku don bitamin A, cin karas ba mai cutarwa bane. Karas shima yana dauke da sinadarin magnesium, phosphorus da Vitamin C.

Karas da GI

Indexididdigar glycemic na karas ya dogara da nau'in sarrafawa:

Fruitan itace - raka'a 35.
Ruwan da aka dafa mai zafi - raka'a 70-80.

Kamar yadda kake gani, bayanin glycemic na Boiled da stewed karas yana da matukar girma.

Bugu da ƙari, ƙimar ta bambanta a cikin iyakoki daban-daban dangane da hanyar da yanayin ajiya, matakin balaga na amfanin gona da iri iri.

Lyididdigar glycemic na stewed karas, da soyayyen, gasa a cikin tanda, yana da babban mahimmanci. Thearin alamu yana faruwa ne saboda ana lalata fiber ɗin abincina yayin aikin zafi.

Bugu da kari, matakin glycemic index na karas yana tasiri ta hanyar yadda aka yanyan kayan lambu. Hakanan yana da mahimmanci zafin jiki na tasa kafin yin hidima.

Amma koda kuna la'akari da cewa GI na wannan samfurin yana da girma, bai kamata ku cire shi gaba ɗaya daga abincin ba. Bayan haka, karas kayan lambu ne mai amfani sosai. Zai fi kyau ku ci ɗanyen kayan lambu, ba don aiwatar da shi ba idan za ta yiwu kuma ku tabbata kuna kula da yanayin jikin gabaɗaya.

Karas da kaddarorinsa masu amfani

La'akari da abin da glycemic index na karas, shi wajibi ne don nazarin da amfani kaddarorin.

Cin wannan tushen amfanin gona yana da amfani mai amfani a cikin retina. An bayar da shawarar karas don cin abinci tare da cututtukan fata tare da cututtukan fata, cututtukan ido na yau da kullun, myopia. Bugu da kari, kuna buƙatar cin karas da karafa sau da yawa. Labarin glycemic ɗinta yana da ƙasa, kuma a ƙari, godiya ga wannan kayan lambu, an cire cutar gum. Wani nau'in horo na injin a yayin tauna shi ne abin da ke taimakawa. Zai amfana da tasiri a cikin jihar da kyallen takarda mai taushi.

Bugu da ƙari, masana kimiyya sun tabbatar da cewa karas suna da sakamako mai hana ƙwayoyin cuta. Mahimman mai na tushen sun ƙunshi maras tabbas, wanda ke lalata ƙananan ƙwayoyin cuta. Koyaya, yakamata a ɗauka a hankali cewa waɗanda suke yin kiba ko kuma masu ciwon sukari ba a ba da shawarar su sha ruwan karas ba. Alamar glycemic a wannan yanayin tabbas zata haɓaka, tunda samfurin zai zama pre-crushed. Koyaya, ruwan karas daidai yana dawo da ƙarfi bayan aiki mai wahala kuma yana cika jiki da bitamin da ma'adanai.

Ka tuna cewa idan ka cinye shi da yawa, zai iya haifar da guba. Sakamakon haka, ana lura da daskarewa, amai da tashin zuciya. Vomiting da ciwon kai na iya faruwa. Abincin mai cin abinci kawai zai iya saita shawarar shawarar sha. Idan kuna son karas da dafaffen karas, dole ne a yi la'akari da ƙididdigar glycemic index. Koyaya, kula da ma'auni lokacin amfani da samfurin.

Lafiya Bitamin da Ma'adanai

Karas yana dauke da bitamin masu amfani na rukunin B, C da E. Bugu da ƙari, tushen amfanin gona ya ƙunshi carotene, wanda, bayan ya shiga jikin ɗan adam, ya juya zuwa bitamin A. Wannan yana da mahimmanci musamman ga mata matasa.

Amma ga ma'adinai, suna ƙunshe cikin kayan lambu da yawa. Waɗannan su ne phosphorus da magnesium, zinc da chromium, aidin da cobalt, har da fluorine da nickel. Bugu da kari, karas suna da matukar amfani mai mai.

Ranar azumi akan karas

Lyididdigar glycemic na karas da aka tafasa ya fi na raw, sabili da haka kayan lambu waɗanda ba a sarrafa su da ƙoshin wanka, sun dace da ranar azumi. Irin wannan abincin shine mafi tsauri. Ana iya lura da shi kawai kwanaki 3. An ba shi izinin cin abinci har zuwa 500 g kayan lambu a kowace rana kuma sha 1 lita na kefir. Komai ya kasu kashi 5 kuma ana amfani dashi duk tsawon rana. Hakanan yana da mahimmanci a sha akalla 2 lita na tsarkakakken ruwa a rana.

Salatin kayan lambu

Don shirya salatin kayan lambu, kuna buƙatar ɗaukar karas biyu na karas da ɗan man zaitun. Hakanan zaku buƙaci ruwan lemun tsami. Don shirya tasa, kuna buƙatar wanke tushen amfanin gona kuma ku kwantar da shi daga fata. Abu na gaba, karas ana shafawa a kan grater m kuma yana da lemon tsami, an ƙara ɗan man zaitun.

Kayan karas da zuma

Idan kun kasance cikin hakori mai zaki, to hakika zaku so girke girke, wanda aka shirya cikin mintuna 10 kawai. An yi wannan kayan zaki da zuma. Takeauki yanki na karas, ɗan zuma da lemun tsami. Karas ana tafasa da kayan yaji tare da cokali ɗaya na zuma. Yana da muhimmanci sosai kar a wuce shi da yawa, saboda samfuran da ake amfani da su suna da daɗi. Bayan haka, ana ƙara ɗan ruwan lemun tsami kaɗan. Kayan zaki ba su da adadin kuzari.

Karen Koriya ta Koriya

Dafa karas dan Koriya, musamman tunda zaku iya yi a gida da kanku. Don yin wannan, kuna buƙatar 400 g na kayan lambu tushe, waɗanda aka shafa a kan grater. Na gaba, ɗauka uku na tafarnuwa, waɗanda aka yanyanka a baya ta latsa. An gama taron da aka gama tare da coriander da barkono. A ƙarshen, an soyayyen albasa kuma an ƙara shi a cikin kayan lambu. Irin wannan salatin ya kamata a bar shi a cikin firiji don sa'o'i da yawa, saboda haka ana ba da shi. An ba shi damar ɗanɗanar abincin tare da ɗan adadin man zaitun. Koyaya, ba a ba da shawarar cin Koreanyan karas ta Koriya don wa annan mutanen da ta kamu da cututtukan hanji.

Gidan cuku casserole

Tare da wannan casserole, zaka iya sauƙaƙe menu. Don dafa abinci, kuna buƙatar ɗaukar 1 kilogiram na karas, ƙwai 4 da 200 g na cuku gida. An shirya kwano kamar haka:

karas an peeled da grated,
doke qwai, sannan ƙara zuwa curd, haɗa taro,
sannan a hada karas da gauraya komai,
sakamakon taro yana dage farawa a cikin kwanon yin burodi.

An dafa abinci a minti 40 a zazzabi na digiri 180. Abubuwan da ke cikin kalori yana da ƙasa, don haka ana iya cinye shi koda da asarar nauyi don abincin dare.

Menene ƙididdigar glycemic (GI) na karas kuma ta yaya yake shafar amfanin kayan lambu a cikin ciwon sukari?

Karas abinci ne mai kayan lambu wanda aka ci shi mai daɗi, an haɗa shi da miya, manyan kayan abinci har ma da dafaffen wuri. Wannan Tushen kayan lambu yana da daɗi, amma kuma yana da amfani saboda kasancewar beta-carotene, wanda yake da ƙarfi a cikin maganin antioxidant, kuma yana shafar metabolism da hangen nesa.

A kallon farko, karas sune panacea ga mutanen da ke fama da ciwon sukari. Shin haka ne - karanta a.

Dalilin ƙi karas daga mutane masu ciwon sukari shine kasancewar carbohydrates a ciki. Ya juya cewa kasancewar sukari a cikin karas daya bai wuce shayi ba. Wannan adadin yana da aminci fiye da sukari na granulated na yau da kullun. Sabili da haka, idan kun ci karas a cikin adadi kaɗan, babu mummunan abin da zai faru.

Lokacin da sauri aiwatar da samfurin, shine mafi girman GI.

Babban mahimmancin alama ga masu ciwon sukari shine sukari na jini, saboda haka suna lura da wannan kullun. GI zai taimaka matuka wajen jure wannan aikin. Wasu ƙananan kalori na iya samun isasshen GI, wanda ke haifar da tarin kitse na jiki.

Amma abin da ke sahun gaba shine cewa tukunyar karas na iya zama daga 35 zuwa 85! Gaskiyar ita ce, wannan manuniya ya dogara da zafin maganin samfurin. Fat, daidaito, zazzabi - duk wannan yana rage ko haɓaka ƙimar shigowa da ɗaukar carbohydrates a cikin jini.

Misali, GI na karamin karas shine 35, amma puree na kayan lambu da aka dafa yana sama da 75-92 (babu takamaiman bayanai). Adadin kayan lambu na grated a kan grater mai kyau ya fi lokacin amfani da mafi girma.

Ba wai kawai adadin abincin da aka ci ya dogara da yadda matakin glucose ya hauhawa ba, har ma da irin yadda aka cinye su. Sabili da haka, yana da wuya a lissafta GI na cikakken abinci. Koyaya, kuna buƙatar sanin ma'aunin glycemic na abinci.

A cikin nau'in cuta ta 1, ƙwaƙwalwar ƙwayar cuta kusan ba ta samar da insulin ba, wanda ke da alhakin kai da ɗaukar glucose ta sel. An tsara madaidaicin rage cin abinci, kuma dole ne a yi watsi da adadi mafi yawan abubuwan da aka fi so da abubuwan da aka saba dasu gaba ɗaya.

Sakamakon babban abun ciki na beta-carotene, karas zai taimaka inganta hangen nesa, kafa da kuma daidaita yanayin metabolism. Masana ilimin abinci suna ba da shawara ga cin ganyayyaki da aka dafa, koda ba tare da kwanon ruɓa ba, babu abin da ya fi guda 2-3 a rana. Idan kan fi soyayyen kayan lambu ko soyayyen kayan lambu, kara shi kifi ko naman alade.

Boiled da gasa karas ana bada shawara ga mutanen da ke fama da ciwon sukari na 2. Kuna iya yin dankalin turawa daga mashi, amma ba sau 4 a sati. Amma a cikin tsari mara kyau, zaku iya ƙara yawan mita har zuwa sau 8 a mako.

Abincin mutane masu ciwon sukari ya kamata ya ƙunshi babban adadin bitamin B da ascorbic acid. Ya ishe su a cikin karas. Bugu da kari, akwai bitamin na rukunin A, C, D, E, PP, aidin, potassium, folic acid suna nan.

Bayanai game da karas:

Kalori abun ciki - 35 kcal.
Protein - 1.31 gr.
Fats - 0.1 gr.
Fine mai cin abinci - 2.3 g.
Mono- da kuma disaccharides - 6.76 g.
Carbohydrates a cikin amfanin gona ana gabatar da su ne ta hanyar sitaci da sugars. Don mai ciwon sukari, kuna buƙatar la'akari da abubuwan sukari. Karas na matsakaici (75 gr.) Tainauki nauyin 5-6 na wannan samfurin.

Af, zaka iya karanta labarinmu daban akan amfanin karas ga jikin mace.

Muhimman kayan mallakar fiber na abinci wanda aka samo a cikin karas shine cewa suna hana abinci yalwa da sauri, gami da glucose. Wannan yana nufin cewa ana kiyaye marasa lafiya da masu ciwon sukari daga tsalle-tsalle cikin matakan insulin jini.

Amma nau'in ciwon sukari na 1 ana bada shawara don cinyewa babu amfanin gona fiye da 3 na kowace rana. Kamar yadda aka fada a sama karas yana dauke da kimanin gram 6 na glucose, kuma yawan kayan lambu na iya haifar da tsalle tsalle cikin sukari na jini.

Yawancin marasa lafiya da ke da nau'in cuta na 2 suna da nauyi. Sabili da haka, yana da mahimmanci don zaɓar samfuran da suka dace don yin menu.

Karas an san su da sinadarin fiber ɗinsu, wanda ya isa ga tsarin narkewa ya yi aiki, cire gubobi da gubobi daga jiki, kuma ba tare da hakan yana da wahala sarrafa nauyin jikin mutum ba. Amma zai ba da makamashi jiki na ɗan kankanen lokaci, sannan kuma sha'awar za ta zama mafi girma.

Tare da ciwon sukari mellitus type 1 da nau'in 2, karas za'a iya ci. Amma tuna cewa yawanta ya kamata ba ya wuce 200 g kowace rana!

Idan kuna da cututtukan gastritis ko duwatsu na koda, masana ilimin abinci sun ba da shawarar cin karas kamar yadda zai yiwu.

Allergy-prone people kada a kwashe su tare da wannan samfurin. Ko da samfurin yana da lafiya, ba shi da kyau a ci shi da yawa. Lokacin yin jujjuyawa kuma cikin mutane masu lafiya, ana iya kiran abin da ake kira "carotene jaundice". Sa'ar al'amarin shine, wannan ba haɗari bane, amma tafiya tare da rawaya da tafin hannu ba ta da daɗi. Ya isa a ware karas daga abinci.

Kada ku zagi wannan tushen kayan lambu idan kuna da matsaloli tare da ƙwayar gastrointestinal.

Don abubuwa masu amfani da ke cikin karas don kawo babbar fa'ida, kuna buƙatar sanin ƙa'idodi don amfanin su:

Yi ƙoƙarin yin amfani da karas matasa, yana da ƙarin bitamin fiye da tushen amfanin gona na bara.
Don soya, ya fi kyau a yanka kayan lambu cikin manyan guda. Karas mai karas ta rasa abubuwa masu amfani a lokacin zafi.
Idan kana buƙatar dafa kayan lambu, kada a ba da shi. Cire karas da aka gama daga kwanon rufi kuma kurkura tare da ruwan sanyi. Kuma kawai sai ka cire kwasfa. Don haka kuna kiyaye iyakar amfani.
Lokacin dafa karas, yi ƙoƙari ka wadatar da ƙaramar adadin man kayan lambu.
An ba da kayan lambu mai gasa don amfanin yau da kullun, amma ba fiye da guda 2 ba.
Zai fi kyau a haɗa soyayyen karas ko stewed tare da wasu abinci.
Soya ko stew tushen amfanin gona ba fiye da mintina 15. Amma yakamata a dafa shi sama da awa 1.
Zai fi kyau kada a ajiye kayan lambu a cikin ginshiki, amma a sanya shi a cikin injin daskarewa. Haka kuma, za ka iya daskare duka sabo ne da Boiled karas.

Ruwan 'ya'yan itace na wannan tushen amfanin gona inganta abun da ke ciki na jini, yana daidaita hanji, yana kawar da gubobi, yana ƙarfafa tsarin na rigakafi. Amma babbar fa'idarsa ita ce ta rage yawan narkewar carbohydrate da kuma narkewar glucose, wanda yake da mahimmanci ga masu ciwon sukari.

Wannan ruwan 'ya'yan itace ba mai zafin rai ba ne kamar ruwan' ya'yan lemo, amma har yanzu yana iya lalata hancin mucous. Sabili da haka, ba a ba da shawarar a sha shi a kan komai a ciki ba.

Idan kuna da cututtukan gastritis ko peptic ulcer, to, ruwan 'ya'yan itace da aka matse shi da ya fi kyau an gurɓata shi da ruwa 1: 1.

Kula! Don shirye-shiryen ruwan 'ya'yan itace karas, ya fi kyau ɗaukar nau'ikan launuka masu launin shuɗi.

Manuniyar Glycemic

A karkashin glycemic index na samfurin ana nufin adadi mai ƙima, wanda shine jimla na matakin ƙara yawan sukarin jini na wani samfurin zuwa matakin tsarkakakken glucose da aka ɗauka a matsayin 100.

Kuri'a na karas tare da ponytails

Glycemic index na karas:

raw karas - GI raka'a 35,
karas bayan lura da zafi - GI yana daga raka'a 70 zuwa 80.

Dangane da hanyar maganin zafi, ƙirar glycemic na karas na iya ɗaukar dabi'u daban. GI na iya bambanta dan kadan dangane da iri-iri, hanyar adanawa ko matsayin balaga na kayan lambu.

Karas-mai daɗaɗa, dafa shi, soyayyen ko gasa a cikin tanda, suna da babban ma'anar glycemic. Ya tashi daga gaskiyar cewa yayin aiki, ana lalata fiber na abin da ke ci. Babban matakin kuma yana bugu da wayari ta yadda samfurin ke ƙasa da yawan zafin jiki na tasa kafin yin hidima.

Amma duk da haka, duk da babban GI, bai kamata ku bar wannan samfurin mai amfani kamar karas ba. Lokacin shirya abinci, yana da daraja la'akari da yanayin jiki gabaɗaya, idan ya yiwu, kar a soya ko dafa karas, amma a yi amfani da shi da ƙoda.

M kaddarorin da karas

An sani cewa karas suna da tasiri a cikin retina, ana ba da shawarar don cututtukan ido na yau da kullun, conjunctivitis, blepharitis da myopia. Idan kana da cutar gum, to idan za ta yiwu a gwada cin danyen karas da yawa sau da yawa. Irin wannan horo na injin yana da amfani mai amfani a kan yanayin gumis.

Nazari mai ban sha'awa game da kaddarorin karas a matsayin ƙwayar cuta. Phytoncides da ke cikin karas mai mahimmanci suna da tasiri mai kyau a cikin microbes na microgenic.

Ga waɗanda ke kula da sukari na jini kuma suna yin kiba, ruwan karas ba shi da kyau a ci. Gaskiyar ita ce lokacin da ake lalata karas, ana lalata fiber na abin da ke ci, wanda ke ƙara matakin GI ta atomatik.

Kuna iya shan ruwan 'ya'yan itace lafiya idan kuna buƙatar dawo da ƙarfi bayan aiki mai ƙarfi na jiki, ko kuma kuna buƙatar sake cike jiki da bitamin da ma'adanai masu amfani. Ya kamata a tuna cewa amfani da ruwan karas a adadi mai yawa na iya haifar da guba. Ragewa, lethargy iya lura. Yawan adadin ruwan 'ya'yan karas da aka cinye kullun yakamata a yarda da likita ko masanin abinci mai gina jiki.

Ruwan karas

Ruwan karas da aka matse mai dumbin yawa yana da GI = 45. Wannan alamar yana wuce kima na glycemic index na raw tushen amfanin gona, tunda a cikin nau'in glucose na ruwa mai narkewa jiki yana saurin saurin motsawa. Sabili da haka, ana ba da shawara ga mutanen da ke da ciwon sukari da matsalolin masu kiba su iyakance yawan ruwan ɗanyen karas da kuma tabbatar da tsarma shi da ruwa don rage yawan carbohydrates a cikin abin sha.

Abubuwan sunadarai na karas

Wannan tushen amfanin gona ya ƙunshi abubuwa da yawa masu amfani. Abubuwan da ke tattare da sunadarai masu halayyar sabbin karas ne, amma, a cewar masanan abinci, Boiled da stewed tushen amfanin gona sun fi amfani, tunda a lokacin zafin rana suna kara yawan maganin antioxidants.

Abubuwan da ke cikin kalori sabo ne na karas shine 35 kcal.

An gabatar da ƙimar abinci mai nauyin 100 g na samfurin a ƙasa:

carbohydrates - 6.9 g
sunadarai - 1.3 g
fats - 0.1 g
ruwa - 88 g
fiber na abin da ake ci - 2.4 g,
ash - 1 g,
Organic acid - 0.3 g.

Abubuwan sunadarai na tushen amfanin gona ya haɗa da irin waɗannan kayan haɗin:

bitamin da ke da tasiri ga ayyukan gabobin jiki daban daban - A, B1, B2, B4, B5, B6, B9, C, E, H, K, PP, da beta-carotene,
narkewa na carbohydrates - sitaci, monosaccharides, glucose, disaccharides, sucrose, fructose,
babban macroelements, wanda sune kayan gini na dukkanin kyallen jikin mutum - potassium, alli, magnesium, silicon, sulfur, sodium, phosphorus, chlorine,
abubuwa masu amfani da aka gano wadanda suke da karfi a fagen abubuwan da ake amfani da su na kimiyyar kere-kere - aluminum, boron, iron, aidin, manganese, jan karfe, fluorine, zinc, da sauransu,
Abubuwan amino acid masu mahimmanci waɗanda ba a haɗa su cikin jikin ɗan adam ba kuma za a iya samun su tare da abinci - arginine, isoleucine, leucine, lysine, methionine, cysteine, threonine, tryptophan, da sauransu,
Amino acid mai canzawa wanda ke buƙatar lokaci mai mahimmanci don haɗin kansa - alanine, aspartic acid, glycine, acid glutamic, tyrosine, da sauransu,
m acid
polyunsaturated mai acid mai mahimmanci na jiki - Omega-3, Omega-6.

M Properties ga jiki

Saboda ingantaccen sinadaransa, karas suna da amfani mai kyau ga jikin ɗan adam, sabili da haka, ana bada shawarar wannan tushen amfanin gona a cikin abincin don gabaɗa ƙarfafa jikin.

Babban kaddarorin katun karas an jera su a ƙasa:

yana ƙarfafa tafiyar matakai na rayuwa kuma yana haɓaka rushewar abubuwan gina jiki,
yana taimaka kawar da gubobi,
yana kara jure kamuwa da kamuwa da cuta,
yana hana haɓakar ciwan kansa,
Yana ƙarfafa narkewa,
Tsarkake kodan yashi da ƙananan duwatsu,
yana da amfani mai amfani ga zuciya,
yana tallafawa sautin jiki kuma yana ba shi makamashi,
yana da nutsuwa a cikin tsarin juyayi,
yana kara inganta fata da inganta warkarwa.

Shin zan iya amfani da karas da ruwan karas don ciwon sukari?

Ciwon sukari mellitus yana nufin cututtukan endocrine kuma yana iya faruwa a cikin kowane mutum a ƙarƙashin rinjayar abubuwa daban-daban. Jigonsa ya ta'allaka ne a cikin matsala mai narkewar glucose ta jiki, wanda aka lura dashi sakamakon gaskiyar insulin ya daina aiki - hodar da ke haifar da rushewar sukarin jini.

Dangane da rarrabuwa gaba ɗaya, mellitus na sukari ya kasu kashi biyu. Kowannensu yana da nasa dalilai da hanyoyin magani, amma a cikin duka halayen biyu, an wajabta wa marasa lafiya abinci ne na musamman, wanda aka tsara don rage adadin carbohydrates a cikin abincin.

Karas yana dauke da sinadarin fiber mai yawan abinci, wanda yake kawo jinkirin rushewar glucose kuma yana da amfani mai tasiri a cikin adadin kuzari. Wannan yana hana aukuwar kwatsam a cikin insulin a cikin jiki, don haka ana bada shawarar wannan tushen amfanin gona don ƙara zuwa menu na abinci don ciwon sukari. Amma a lokaci guda, wajibi ne a lura da ma'aunin kuma aiwatar da wasu shawarwari dangane da nau'in wannan cutar.

Siffofin karas a gaban nau'in 1 na wannan cuta an jera su a ƙasa:

zaku iya cin ganyayyaki mai gasa (guda 2 a rana),
yana halatta don ƙara ɗan ƙaramin yankakken a cikin shiri na stew nama stew,
zaku iya cin abinci mai wadataccen abinci, amma ba fiye da amfanin gona mai matsakaitan 3 na rana guda ɗaya ba,
a cikin nau'in soyayyen, kayan lambu an yarda da cin tare da kifi, ƙara ƙaramin adadin zuwa tasa a lokacin dafa abinci.

kusan sau 4 a mako za ku iya cin abincin puree,
an ba shi izinin amfani da kayan dafaffen kayan lambu (kowane kwana 2) azaman dafaffen gefe a cikin kayan da aka dafa,
na iya kasancewa a cikin kayan abinci na yau da kullun a cikin masu ciwon sukari a kowace rana - ana yarda da 'ya'yan itace 1-2 matsakaici,
soyayyen, ba da shawarar yin amfani da samfurin ba, saboda wannan yana ba da gudummawa ga saurin samun nauyin wuce kima.

Duk masu ciwon sukari yakamata su sami ruwan karas a cikin abincinsu. Yana inganta hadadden sinadarai na jini, yana rage yawan rushewar carbohydrates kuma yana magance saurin narkewar glucose.

Wadannan bayanai sune ka'idodi na yau da kullun na shan wannan abin sha don ciwon sukari:

don shirye-shiryen ruwan 'ya'yan itace, ana bada shawara don zaɓar tushen kayan lambu mai haske mai haske na kamannin da yake daidai,
a sakamakon sabo abin sha ya kamata a diluted da wannan adadin ruwan kwalba mai sanyi,
don hana haushi na mucosa na ciki, yana da kyau a sha ruwan karas bayan cin abinci, kuma ba akan komai a ciki ba,
Ana bada shawara don shirya abin sha nan da nan kafin amfani dashi don adana dukkanin abubuwan gina jiki da ke ciki.

Janar karas na ciwon sukari na jeri a ƙasa:

don dafa kowane jita kana buƙatar amfani da kayan lambu matasa, saboda suna ɗauke da adadin bitamin,
don tuƙa da soya, yana da kyau a yanka ɗan itacen a manyan --an itace - a wannan nau'in, yana asarar abubuwa masu ƙarancin amfani yayin dafa abinci,
An ba da shawarar dafa karas a cikin kwasfa ba tare da yankan shi ba zuwa sassan don adana dukkanin bitamin. Bayan tafasa tushen amfanin gona, ya zama dole a sha tare da ruwan sanyi, sannan a tsaftace,
don soya karas kana buƙatar amfani da mafi karancin man kayan lambu,
An ba da shawarar dafa tushen kayan lambu ba fiye da awa 1, kuma stew kuma toya - kimanin mintuna 10-15,
Don mafi kyawun ajiya, ana iya daskarar karas ta sanya shi a cikin injin daskarewa.

Contraindications da yiwu cutar

Karas na taimakawa wajen wadatar da jiki da kayan abinci masu mahimmanci. Amma idan aka cinye shi da yawa, yana haifar da babbar hauhawar Vitamin A cikin jini.Wannan yana haifar da wuce gona da iri kuma yana iya haifar da mummunan sakamako ta fuskar rashin jin daɗi, tashin zuciya, fata a fata da ƙonewar rashin lafiyar.

Contraindications don amfani da wannan kayan lambu an jera su a ƙasa:
cututtuka na ciki ko hanji (miki, gastritis da sauran tafiyar matakai masu kumburi) - samfurin ya ƙunshi abubuwa masu haushi da ƙwayoyin mucous na narkewa,
alerji ga tushen amfanin gona - na iya bayyana azaman tashin zuciya ko amai,
manyan duwatsun a cikin kodan - amfani da amfanin gona mai tushe na iya haifar da motsin manyan duwatsu a cikin urinary canal da kuma tona shi,
aikin hanta mai rauni - kayan lambu ya ƙunshi yawancin beta-carotene, sabili da haka, tare da cututtuka na wannan sashin jiki, jikin yana da wuya a aiwatar da wannan abu.

Karas na iya zama da amfani kuma mai daɗin ci ga abinci na yau da kullun, har ma mutane masu ciwon sukari na iya cinye shi da ƙarancin adadi. Sanin glycemic index da kaddarorin wannan tushen amfanin gona, zaka iya amfani dashi a abinci tare da fa'ida mafi yawa.

Multicooked karas stew

Girke-girke na karas da aka dafa a cikin mai daɗaɗɗun dafaffiyar abinci shine mai zuwa:

Yanke albasa cikin manyan cubes, da barkono cikin guntu.
Karas dole ne a grated a kan m grater.
Tafarnuwa an yanka shi cikin yanka na bakin ciki.
Kayan lambu an shimfiɗa su a cikin kwano da yawa.
Na gaba, ƙara kirim mai tsami da ɗan gyada mai ɗan goro.
Hakanan kuna buƙatar sanya ganyen bay da barkono a cikin kwano, da gishiri.
The taro yana cike da ruwa, sannan stewed na minti 20 a cikin "Yankewa" yanayin.

Kamar yadda kake gani, karas kayan lambu ne mai matukar lafiya. Ya kamata a tuna cewa GIn ta na iya bambanta tsakanin iyakoki daban daban dangane da wasu yanayi da hanyoyin shiri. Akwai girke-girke da yawa daga karas waɗanda ke bambanta menu, suna kawo lafiya kuma suna ba ku damar rasa nauyi. Zaɓi abinci tare da ƙananan glycemic index, wannan zai taimaka maka ka guji matsaloli da yawa.

Wasu girke-girke ruwan 'ya'yan itace da amfani

Don shirya wannan abin sha na bitamin, dole ne a fara matse ruwan daga karas, faski, alayyafo da seleri.

karas - 210 ml
faski - 60 ml,
alayyafo - 90 ml,
seleri - 120 ml.

Don haka Mix duk blanks - abin sha yana shirye. Kuna buƙatar shan abin sha ba sau 3 a lita 0.5 a rana.

Wannan cakuda ruwan 'ya'yan itace zai taimaka tare da asarar nauyi, yana daidaita metabolism.

Godiya ga potassium da ke cikin kokwamba, ruwan 'ya'yan itace daga wannan kayan lambu yana da amfani don ɗauka don ƙarfafa tasoshin kuma don kwantar da tsarin juyayi (wanda ya zama dole musamman ga masu ciwon sukari).

Wanke da kwasfa kayan lambu, a yanka a kananan guda.
Ninka komai a cikin blender kuma ƙara ruwa.
Mix har sai da santsi.

Kuna iya ƙara ɗan lemun tsami ko ruwan 'ya'yan tafarnuwa a cikin abin shan da aka gama, da kuma dill ɗin yankakken.

Ruwan 'karas-kokwamba ya mayar da aikin koda kuma yana wanke musu gubobi.

Ana buƙatar karas don daidaita narkewa a cikin jiki. Sakamakon kasancewar fiber a ciki, zaka iya sarrafa karuwa ko raguwa cikin nauyin jiki, wanda yake da matukar muhimmanci ga mutanen da ke fama da ciwon sukari na 2. Haɗin maganin gabaɗaya tare da lura da ruwan 'ya'yan itace kayan masarufi kuma masanan masu bada shawara sun bada shawarar.

Manuniyar Glycemic (Gi) Alama ce da ke nuna yawan hauhawar glucose jini lokacin cinyewa da rage girman samfurin idan aka kwatanta da yawan shan glucose mai tsabta, wanda aka bayyana a matsayin kashi.

Dangane da haka, GI na glucose shine 100. Matsarin sukari (glucose) a cikin jini ana kiran shi glycemia, saboda haka sunan ma'anar. Bayan lalacewar abinci tare da ƙayyadadden ƙayyadadden glycemic index, matakin sukari ya tashi sama da sannu a hankali kuma zuwa ƙimar ƙasa fiye da lokacin da rage abinci tare da babban ma'auni.

Teburin ma'aunin glycemic ya raba samfuran zuwa rukuni uku: low (0-35), matsakaici (35-50) da GI mai girma (mafi girma 50). Don lafiya da asarar nauyi, ya kamata ku ci ƙarin abinci tare da ƙarancin man glycemic index da iyakance su zuwa babba. Gaskiya ne don carbohydrates ɗin "mara kyau": GI nasu yana da girma sosai. Tare da abinci tare da babban ma'auni, kuna buƙatar cin abinci tare da ƙarancin GI, kuma salatin kayan lambu sabo ne zai zama babban ƙari ga manyan abinci. Indexididdigar ƙwayar glycemic, alal misali, dankalin turawa, banana, kwanakin, beets mai dafaffen fata, yana buƙatar wariyar su cikin abincin. Lyididdigar glycemic na kayan lambu, karas mai tushe, apples, buckwheat yana ba ku damar danganta su ga samfuran abinci.

Saurin tashi cikin sukari na jini yana haifar da haɓakar insulin, wanda Yana ba da gudummawa ga tarin kitse na jiki. Yawan wucewar glucose, wanda da sauri ya shiga cikin jini, ya canza zuwa fats. Akwai tsarin abinci dangane da zaɓi na samfuran ta hanyar glycemic index - abincin Montignac.