Lyididdigar glycemic na legumes

Babban tasoshin glycemic index na gwangwani wake ya sa ya iyakance a cikin ciwon sukari. Fake da bushewar lemo ana ɗaukar samfurari tare da ƙarancin GI, ana bada shawara a jiƙa su kafin dafa abinci a tafasa a cikin ruwa mai gishiri. Wannan magani mai zafi yana ba ku damar adana yawancin bitamin, yayin GI ba ya girma kamar yadda canning.

MUHIMMI ZAI KYAUTA! Koda za a iya warkar da ciwon suga a gida, ba tare da tiyata ko asibitoci ba. Kawai karanta abin da Marina Vladimirovna ke faɗi. karanta shawarwarin.

Menene ma'anar bayanan glycemic?

Matsakaicin girma na sukari na jini bayan cin wani samfurin yana nuna alamar glycemic. Godiya ga wannan mai nuna alama, mutanen da ke fama da ciwon sukari na iya yin menu yau da kullun ba tare da jin tsoron kwatsam a cikin glucose ba. An dauki GI na glucose a matsayin ma'auni - 100 ne. Abinci tare da GI sama da 70 yana da haɗari ga masu ciwon sukari. Kayayyakin da ke da GI a ƙasa da 40 ana ɗauka da amfani. Lokacin amfani dashi, sannu a hankali ake narke abinci, a hankali yana ƙara sukari. Additionarin wannan na yau da kullun irin wannan abincin yana cin nasara a cikin bayyanar da matsayin lafiyar kowane mutum. Waɗannan samfuran sun haɗa da albarkatu, kayan lambu, 'ya'yan itatuwa, berries da kayan marmari.

An rage sukari nan take! Ciwon sukari na tsawon lokaci na iya haifar da tarin cututtuka, kamar matsalolin hangen nesa, yanayin fatar da gashi, ulcers, gangrene har ma da cutar kansa! Mutane sun koyar da ƙwarewar haushi don daidaita matakan sukari. karanta a.

Shin ganye na iya kasancewa akan abincin?

Ana ba da shawarar Legumesu da kullun don abinci ga mutanen da ke fama da ciwon sukari. Glycemic index of Legumes na takin ne low lokacin da cinye sabo ko Boiled. Anyen gwangwani na kore, lentil ko wake, saboda magani mai zafi, suna da babban GI da ƙarancin abun ciki na abubuwa masu amfani. Duk da yake sabo kayan girke-girke ne kantin kayan abinci na kayan lambu da na macronutrients.

Saboda babban adadin kuzari, yawan adadin kayan kiwo a kowace rana dole ne ya zama iyaka.

Fa'idodin ciwon sukari:

• tare da amfani na yau da kullun, yiwuwar rikicewar cututtukan sukari an rage shi da 25%,
• Yawan carbohydrates a cikin kayan lemo kadan ne, suna narkewa na dogon lokaci kuma ba a bukatar insulin don shan su,
• duk legumes suna cire cholesterol "mara kyau" a jiki.

Menene GI na kayan gargajiya na daban?

Gashi domin ciwon sukari

• sunadarai - 24 g,
• fats - 2 g
• carbohydrates - 60 g
• ruwa - 12 g
• alli - 140 MG
• magnesium - 150 MG.

Don cire abubuwa masu guba, kafin dafa abinci, hatsi na wake wake suna narkewa cikin ruwa na dare ko rabin rana. A wannan lokacin, hatsi zai cika da ruwa, ya yi laushi, abubuwan da ke haifar da zubar jini zasu narke a ciki. Tsarin dafa abinci bayan soya baya ɗaukar lokaci mai yawa. Indexididdigar glycemic na wake yana ba ku damar cinye shi kowace rana, lura da kalori na al'ada.

Chickpeas ko ɗan rago

• bitamin - E, rukunin B,
• alama abubuwan - K, B, Se, Mn, Fe, Mg, P, Ca,
• fats, fiber, furotin kayan lambu.

100 grams na chickpea ya ƙunshi k k 320.

Tasirin tafasasshen kaza a jikin mutum:

Ana iya ganin tasirin diuretic bayan cin kuzari.

• rage damar kamuwa da cutar kansa
• normalizes jini sukari
• yana da sakamako mai kariya daga atherosclerosis, bugun jini da cututtukan zuciya, bugun zuciya,
• yana karfafa tsarin garkuwar jiki
• inganta tafiyar matakai na rayuwa, yana magance maƙarƙashiya,
• yana rage tsufa
• replenishes baƙin ƙarfe Stores, normalizes haemoglobin,
• yana inganta yanayin fata, yana taimakawa warkar da tafarnuwa, eczema,
• Yana da tasiri mai laushi.

Peas ɗan rago ƙanshi yana da amfani musamman. A cikin wannan jihar, ana amfani da abubuwan karafa masu amfani. Koyaya, kafin karawa a cikin abincin, lallai ne ku gano ko akwai wasu maganganu a gefe. An haramta wannan amfanin gona na wake domin rashin lafiyar jiki. Sakamakon haɓakar gas, yana da kyau a bincika tare da likitanka game da yiwuwar ƙarawa cikin abincin. Hakanan, ƙwayoyin mutton ba za a cinye su da gout ba.

Shin har yanzu yana da alama ba zai yiwu a warkar da ciwon sukari ba?

Yanke hukunci da cewa kuna karanta wadannan layin yanzu, nasara a yaki da cutar hawan jini ba a bangaren ku ba tukuna.

Kuma kun riga kunyi tunani game da maganin asibiti? Abu ne mai fahimta, saboda cutar sankarau cuta ce mai matukar hatsari, wanda, idan ba a yi maganin ta ba, na iya haifar da mutuwa. Tsammani mai ƙishi, saurin fitar iska, hangen nesa. Duk waɗannan alamun suna sane da ku.

Amma yana yiwuwa a bi da sanadin maimakon tasirin? Muna ba da shawarar karanta wata kasida game da cututtukan cututtukan ciwon sukari na yanzu. Karanta labarin >>

Lentils - mafi kyawun wakilin rukunin kamfani

Saboda kyawawan halinta, ƙwayar peas, wake da lentil suna ɗauke da jiki daidai gwargwado. Sun bambanta da hatsi da hatsi saboda cewa sunadaran ganyayyaki suna riƙe da amino acid ɗin gaba ɗaya.

Dangane da kayan abinci mai gina jiki, 100 g na samfurin ya ƙunshi:

Ga mai ciwon sukari, mahimmin bayani shi ne cewa hatsi (shinkafa, sha'ir mai sha, oatmeal) sun fi ƙarfin ƙwararrun ƙwayoyi a cikin ƙwayoyin carbohydrates da ƙarancin sunadarai. Peas da wake suna zama tushen dalilin shirye-shiryen casseroles, meatballs, cutlets.

Ana amfani da tafasasshen lentil a cikin kayan miya da hatsi don ado. Jagora cikin furotin, yana dauke da karancin mai fiye da wake. A cikin rukunin burodi 1 (XE) akwai 5 tablespoons na legumes, da lentils - 7 tbsp. l Kuna iya cin abinci da yawa na kamuwa da cutarta kuma ku sami isasshen.

• abubuwa masu ma'adinai (phosphorus, potassium),
• bitamin (thiamine, ascorbic acid, retinol),
• amino acid masu mahimmanci (tryptophan, lysine, methionine),
• choline abu ne mai guba a cikin jiki.

A cikin jita-jita na dafuwa, lentil, Peas da wake ana haɗa su da kyau tare da kayan lambu (albasa, kabewa, karas, kabeji, beets). Kuna iya ƙara tuffa a salads tare da legumes. An ba da shawarar don amfani a cikin abincin marasa lafiya da ciwon sukari tare da rikitarwa akan kodan. Abun hana daukar ciki don amfani dashi na iya zama rashin jituwa ga kayan abinci ko kuma rashin lafiyan abubuwanda ke ciki.

Legends don ciwon sukari

Peas, chickpeas (musamman waken soya) suna da wadataccen furotin na kayan lambu, wanda jikin mutum ke ɗora shi fiye da dabba. Wannan na iya dacewa da masu cin ganyayyaki, haka kuma ga mutanen da ke neman abinci mai inganci (gami da likita, wanda ya zama dole ga masu ciwon suga). Haɗewar Legumes tare da shinkafa (launin ruwan kasa) shinkafa (GI 40-45) ya ƙunshi duka saitin amino acid ɗin.

A cikin nau'in bushewa, kayan legumes suna da ƙananan GI, saboda haka yin amfani da su a cikin ciwon sukari bazai haifar da tsalle-tsalle ba kwatsam a cikin glucose jini. Banda shi ne kayan lambu na gwangwani, waɗanda aka shirya ta amfani da sukari. Sabili da haka, yana da kyau a bincika lakabin akan samfurin: idan an nuna sukari a cikin abun da ke ciki, to GI zai zama mai girma, wanda ba shi da karɓar abincin mai ciwon sukari.

Masana ilimin gina jiki suna ba da shawarar cewa masu ciwon sukari su kula da wake (kore), waɗanda ke da fa'ida ga amfanin ƙwayar cuta kuma suna ba da gudummawa ga insulin.

Kayan lambu suna dauke da bitamin na rukunin B, E, PP, carotene. Ma'adanai: potassium, magnesium, sodium, phosphorus, baƙin ƙarfe, zinc. Bersa plantan ƙwayar tsire-tsire masu tsire-tsire suna ta da hanji, wanda yana da mahimmanci ga kiba.

Lentil na GI da wake

Indexididdigar glycemic ko GI na samfuran yana ba ka damar kimantawa a cikin gaskiya canjin yanayin glycemic bayan cin su. Babu masu haɓaka sukari na jini kwata-kwata. Wadannan sun hada da:

• kayan lambu kore (kabeji, cucumbers, zucchini, barkono kararrawa),
• fentin (duka tumatir, kabewa, radish),
• furotin (kwayoyi, namomin kaza, soya).

Gididdigar glycemic na wake (siliculose) ita ce raka'a 42, lentil - 38. Suna cikin rukuni ɗaya tare da tazara tsakanin alamun daga 30 zuwa 40. Aƙalla, ƙimar daidai ɗaya na chickpeas, Peas, da wake na wake.

• haɓaka aikin furotin a cikin ƙwayoyin jikin mutum,
• ba da damar yin amfani da ƙwayar lipid,
• kunna farfadowa cikin kyallen takarda da suka lalace.

Da wake, dangane da sifar, sun kasu kashi zagaye biyu da m, elongated. Ta launi, ana rarrabasu cikin mara nauyi (ja, launin ruwan kasa, rawaya, shuɗi) da bambanta launi. Ana ganin farin wake mafi inganci fiye da wake mai launi. Yana da kyau a yi amfani da shi don darussan farko.

Miyar wake da lentil masu launi suna canza ruwan. Miyan ta juye inuwa mai duhu. Don yin wannan, akwai zaɓi - keɓaɓɓu kayan girke-girke daban. Tuni a cikin tafasasshen tsari ana ƙara su a cikin kwanon ruwa kafin ƙarshen dafa abinci.

Shiri, ajiya a bushe da kuma gwangwani form

Sau da yawa amfani da gwangwani na wake da Peas. Legumes na masana'antu dole ne su kasance suna da ranar samarwa na watan Agusta-Satumba. Wannan ita ce lokacin da amfanin gona ya girma kuma aka yi amfani da shi nan da nan don niyyarsa. Gwangwani na gwangwani suna dacewa da vinaigrettes, salads.

Kowane nau'in kumburi na buƙatar lokacin dafa abinci daban-daban (daga minti 20 zuwa awa 1). Hadawa da dafa su a lokaci guda ba shi da amfani. Peas Peas yana da fa'ida akan duka. Yana tafasa ƙasa sau 1.5-2 cikin sauri. Kuna iya dafa abinci iri-iri daga tafasasshen da aka dafa tare da ƙari da wasu samfura (ƙwai, gari, nama).

Dandanawa da ingancin abinci na lentil da wake suna da tasiri ta yanayin ajiyarsu. Yana da mahimmanci cewa samfurin bushewa bashi da damar yin amfani da danshi, kwari, jijiyoyi. Ana kimanta ingancin samfuran kayan masarufi ta fuskar girma da mutunci, daidaituwa, da kasancewar gurɓataccen iska.

Yin amfani da tebur wanda ke nuna samfuran GI abu ne mai sauki kuma mai dacewa. Ya ƙunshi ginshiƙai biyu. Daya yana nuna sunan, ɗayan na nuna alama. Abubuwan abinci daga rukuni guda suna iya canzawa. Marasa lafiya tare da ciwon sukari sau 2-3 a mako zai iya cin lentils. Yi jita-jita daga gare ta da sauran kayan legumes ba a bada shawara ga mutane don cutar cututtukan hanji ba (flatulence, colitis, enteritis).