Tsarin glycemic na hatsi da hatsi: tebur na matakan GI

Abincin abinci daga hatsi abu ne mai mahimmanci na cikakken abinci. Wannan samfurin na halitta yana da wadataccen abu a cikin fiber da wasu abubuwan abubuwan ganowa, ba tare da wanda ba shi yiwuwa a kula da jikin ku cikin kyakkyawan tsari.

Kamar kowane samfurin abinci, abincin hatsi yana da takamaiman ƙayyadadden glycemic index (GI), kuma yana da bambanci dangane da nau'ikan hatsi.

Ya kamata a fahimci ma'anar bayanin ma'anar glycemic da sauri yadda wannan ko abincin zai canza zuwa sukarin jini.

A cikin hatsi, a matsayin mai mulkin, wannan nuna alama zai zama ƙasa low. Wannan yana da matuƙar mahimmanci ga waɗannan mutanen waɗanda ke riko da rayuwa mai kyau ko kuma suke fama da mummunan cututtuka, da ciwon sukari musamman. Akwai wata kalma ta croup, wacce ta faɗi cewa mafi girma samfurin hatsi, ƙaramin ma'anar glycemic.

Buckwheat da shinkafa

Tsarin glycemic na wannan hatsi ya kasance daga raka'a 50 zuwa 60, wanda ake ɗauka a matsayin matsakaici mai nuna alama. Ana ba da shawarar irin wannan jigon don abinci mai ƙoshin abinci saboda iyawarsa don sarrafa glucose da cholesterol. Gurasar Buckwheat ba ta da ƙima, kuma samfurin kanta saboda kasancewar irin waɗannan abubuwan a ciki:

• amino acid
• bitamin
• sunadarai masu gina jiki
• maganin rigakafi.

Buckwheat wani ɓangare ne na wasu sanannun abincin hatsi kuma ba wai kawai saboda ƙananan glycemic index ba.

Yanzu bari mu juya zuwa shinkafa, ba kowa ya san cewa shinkafa na iya zama fari ba kawai, har ma da launin ruwan kasa. Duk waɗannan nau'ikan wannan hatsi ana amfani dasu cikin nasara dafa abinci. Glycemic index na shinkafa yana daga raka'a 45 zuwa 65, kuma shinkafa launin ruwan kasa yafi dacewa da jikin mutum fiye da farin dangi. A cikin irin wannan samfurin, ana kiyaye husk, wanda ke da abubuwa da yawa masu amfani, saboda haka shinkafar shinkafa wani irin shago ce.

Millet groats

Millet GI samfurin daga raka'a 40 zuwa 60. Duk abin ya dogara da ƙarfin dafa abinci. Mafi laushi shine porridge, ƙananan ƙananan ƙwayoyinta. Millet cikakke ne ga waɗanda ke fama da matsaloli tare da zuciya da jijiyoyin jini, kuma yana so ya cancanci rage nauyin su.

Wannan shinkafa gero na rawaya zai zama abinci mai kyau ga yara. A cikin hatsi na gero akwai wasu abubuwa masu mahimmanci waɗanda suke da mahimmanci don haɓaka da haɓakar ƙwayar matasa.

Ganyen sha'ir da masara

Pearl sha'ir shugaba ne na gaske a cikin matakan hatsi masu inganci. GI dinsa yana da raka'a 20-30 ne kawai, amma idan an dafa shi sha'ir lu'ulu'u a cikin ruwa ba tare da ƙarin man shanu ba. Irin wannan samfurin baza ku iya cin abincinku ba, wanda zai ba ku damar cinye shi yayin abincin. Likitoci suna jin daɗin sha'ir don kasancewar lysine a ciki, wanda yake iya:

• santsi wrinkles
• don kula da sautin fata.

Grits na masara suna da arziki sosai a cikin phosphorus, abubuwan da aka gano da bitamin A, B, C, D

Ya kamata a kula da wannan hatsi tare da kulawa sosai. Gayinta na glycemic shine maki 70, wanda ake ɗauka a matsayin mai nuna alama mai ma'ana sosai.

A saboda wannan dalili ne cewa irin wannan abincin ba zai zama mai lafiya ga kowa ba. Sabili da haka, labarin - Masara don nau'in ciwon sukari na 2, rukuninmu zai zama da amfani ga masu karatu.

Yana da mahimmanci a tuna cewa yayin maganin zafi ko sinadarai, GI na masara yana da haɓaka. Muna magana ne game da flakes na masara, chopsticks da popcorn.

Koyaya, bai kamata a rubuta kashe kayan kwandon masara ba, saboda ya ƙunshi abubuwa da yawa:

Kayan da ke cikin masara suna da amfani sosai ga tsofaffi, amma ba don masu ciwon sukari ba.

Hercules da granola

Its GI shine maki 55, wanda aka yi la'akari da shi ba alama ce mara kyau ba. Hercules ne wani ɓangare na shirye-shiryen abinci da yawa. Porridge yana da matukar amfani saboda kasancewar bitamin, amino acid da sauran abubuwa.

Godiya ga amfani da flakes na Hercules, samar da serotonin (babban hormone jin daɗi) zai karu. Samfurin ya ƙunshi hadaddun carbohydrate wanda zai iya daidaita matakin glucose a cikin jini.

Amma ga muesli, wannan samfurin mai daɗin abinci baza'a iya kiran shi porridge a cikin ma'anar kalmar ba, saboda ya haɗa da:

Idan muka yi la’akari da glycemic index na muesli (80), to zai yi matukar girma sama da hercules saboda kasancewar sugars a cikin 'ya'yan itatuwa da aka bushe. Bugu da ƙari, flakes na iya zama mai daɗi sosai, wanda ke ƙara haɓaka adadin kuzari na irin wannan samfurin, duk da cewa shinkafa tana da daɗi sosai.