Glycemic index na nau'ikan shinkafa

Duk da matsakaiciyar tsayi da GI, shinkafa tana da kyau ga jiki, ta raunana da ciwon sukari. Haɗin ya haɗa da adadin bitamin, ma'adanai da amino acid, fiber na abin da ake ci yanzu kuma gluten ba ya nan, wanda ke haifar da rashin lafiyan halayen. Hakanan yana da ɗan gishiri, wanda yake mahimmanci ga mutanen da ke fama da riƙe ruwa a cikin jikin mutum.

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.

• karfafa rigakafi
• fitowar sababbin sel,
• samar da makamashi
• rasa nauyi
• normalization na jini da juyayi tsarin,
• mafi kyawun aikin gastrointestinal.

Iri daban-daban

Ya danganta da nau'in hatsi, an raba shinkafa zuwa hatsi mai tsayi, matsakaici-hatsi da zagaye. Dangane da hanyar sarrafawa, an rarraba hatsin cikin launin ruwan kasa (ba a wallafa shi ba, launin ruwan kasa), da fari (goge) da kuma steamed. Sau da yawa, ana buƙatar farar shinkafa a cikin girke-girke dauke da hatsi na shinkafa. Koyaya, masu ciwon sukari ya kamata suyi amfani da wannan samfurin a hankali. Cereal ya ƙunshi hadaddun carbohydrates waɗanda ke ba da jin daɗin jin daɗi na dogon lokaci, amma ƙididdigar glycemic tana nuna haɗarinsa ga mutanen da ke fama da cutar hawan jini. Ga irin waɗannan marasa lafiya, zai fi kyau maye gurbin fararen hatsi da waɗanda ba a tantance su ba, tunda suna ɗauke da fiber, suna da matsakaiciyar ƙididdigar GI kuma suna ɗauke da ƙarin abubuwan gano abubuwa.

Steamed Dogon Tsin Gwaya

Steamed shinkafa shine samfurin da ake amfani dashi don yin shinkafa shinkafa. Kafin nika, ana yin magani na tururi, saboda wanda kashi 80% na bitamin da ma'adanai sun shiga hatsi. Sakamakon shi ne ingantaccen hatsi mai hatsi a cikin bitamin B, alli, da magnesium. 100 g irin wannan shinkafa ya ƙunshi 350 kcal. Rage narkewar sitaci wanda yake cikin hatsi yana jinkirtar da yawan sukari zuwa cikin jini, amma ma'anar glycemic ɗin samfurin yana da matsakaita na 60 raka'a. Saboda kyawawan kaddarorinsa, ana buƙatar shinkafa a cikin abincin mai ciwon sukari, amma dole ne a cinye shi da iyaka.

Nishiki Jafananci

Ana amfani da Nishiki don yin nigiri, sushi, Rolls. Graaƙƙarfan hatsi na ɗauke da sitaci da polysaccharides masu yawa, saboda abin da ƙwayar samfurin ke ƙaruwa bayan tururi. 100 g na samfurin ya ƙunshi 277 kcal, babban adadin bitamin B da abubuwan abubuwan ganowa. Koyaya, an shawarci masu ciwon sukari su ware kayan abinci na Jafananci daga abincin, tunda GI na wannan nau'in yana da babban adadin raka'a 70.

Boiled a kan ruwa

Yayin aiwatar da maganin zafi, hatsi yana ɗaukar danshi, saboda abin da yake girma cikin girman kuma ya zama mai laushi. Energyimar kuzarin irin wannan kayan kwandon shine 160 kcal a kowace 100 g, kuma ƙididdigar glycemic ya dogara da nau'in hatsi. Mai nuna alamar farin shinkafa zagaye 72 ne, launin ruwan kasa - 60, Basmati - raka'a 58. Samfurin ya ƙunshi ɗan adadin gishiri, wanda shine dalilin da yasa mutane masu kiba suka haɗa shi a cikin abincin. Boiled shinkafa na da amfani ga cututtukan zuciya, jijiyoyin jini, kodan da hanta.

Brown (launin ruwan kasa, ba a wallafa shi ba)

Brown - isasshen shinkafa mara kyau. Bayan sarrafawa mai laushi, gundarin burodi da ciyawa su zauna a cikin hatsi, saboda hatsi ba ya rasa abubuwan amfani. 100 g na samfurin ya ƙunshi 335 kcal, GI samfurin - raka'a 50. Brown shinkafa mai arziki a cikin bitamin, macronutrients, fiber, fiber na abin da ake ci da folic acid. Saboda wannan, yana ragewa kuma yana riƙe da sukarin jini na al'ada. Hakanan yana cire gubobi, yana rage cholesterol, yana da tasiri mai amfani akan zuciya da tsarin juyayi.

Wannan samfurin ne mai amfani don ciwon sukari na 2, saboda yana taimakawa wajen daidaita glucose kuma yana hana ci gaban rikitarwa.

Farin hatsi zagaye

Wannan nau'in hatsi na shinkafa ana amfani dashi don yin madarar porridge. Duk da yawan adadin abinci mai gina jiki a cikin abin da ke cikin, an cire samfurin daga abincin mai ciwon sukari, tunda yana da babban nauyin glycemic na 70 raka'a. Energyimar kuzarin 100 g na hatsi shine 358 kcal.

Baƙin daji

Shinkafa baƙar fata ta ƙunshi mafi yawan adadin lafiyayyen abinci mai gina jiki. Hakanan ƙananan samfurori ne na glycemic index - 35 raka'a. Rice yana da fiber mai yawa da kuma folic acid, waɗanda mutanen da ke da ciwon sukari ke buƙata. Abubuwan caloric na samfurin shine kawai kcal 101, saboda haka ana bada shawara ga marasa lafiya da ke fama da kiba.

Sauran nau'in

Akwai ɗumbin yawa na wannan irin hatsi. A cikin nau'ikan albarkatun su, sun sami damar cika jiki da makamashi na dogon lokaci. Lokacin da aka shirya, samfurin ya zama kalori mara nauyi, saboda wanda yake da amfani ga mutane masu kiba. Hanyar dafa abinci shima yana shafar glycemic index. Tebur da ke ƙasa yana nuna GI da adadin kuzari na wasu nau'ikan da jita-jita na shinkafa.

Tsarin launin ja da baƙi

Ja shinkafa ja tana ɗaya daga cikin nau'ikan nau'ikan wannan samfurin. Yana da amfani ga marasa lafiya da ciwon sukari, saboda yana ƙunshe da fiber da yawa mai mahimmanci amino acid. Jan launi da ke ciki yana da amfani ga tsarin na rigakafi. Yana haɓaka hanyoyin kariya a jiki kuma yana haɓaka metabolism. Lyididdigar glycemic na ja shinkafa matsakaici - raka'a 55. Ana dafa shi kusan rabin sa'a, bayan dafa hatsi ya zama ja sosai.

Hakanan akwai launin shinkafa iri-iri. A cewar masana ilimin abinci, wannan nau'in shine mafi amfani, tunda yana dauke da adadin adadin fiber, tocopherol (bitamin E), baƙin ƙarfe, bitamin magnesium, bitamin B da amino acid. Thinan buɗe ido na bakin ciki yana rufe farin hatsi na ciki, kuma a ciki ne yawancin yawancin waɗannan abubuwan masu amfani suna ajiyayyu. GI irin wannan shinkafa yakai raka'a 50. Yi jita-jita daga gare ta suna da wadatar zuci, amma haske, don haka basa ɗaukar nauyin fitsari da hanji.

Dafa dafa shinkafa na kimanin mintuna 50, kafin a tsabtace hatsi cikin ruwan sanyi na tsawan awoyi. Boiled shinkafa ba ta canza launin ta, kodayake yayin aikin shiri ruwan zai iya ɓarke ​​kaɗan.

Mafi kyawun hanyoyin dafa abinci dangane da shigowar carbohydrate

Don shirya jita-jita shinkafa, zai fi kyau a yi amfani da waɗancan nau'ikan waɗanda ke da mafi ƙasƙanci glycemic index. Yana da kyau gaba ɗaya watsi da fari tsarkakakken fata da goge baki, tunda, ban da sitaci, kusan babu komai a cikinsu. Suna kawai daidaita jikin tare da makamashi saboda yawan adadin kuzari, amma irin waɗannan abincin ba su da kyau a ci tare da ciwon sukari saboda haɗarin da sauri samun nauyin jiki fiye da kima.

Kuna iya rage adadin man glycemic na shinkafar da aka dafa saboda:

• gajeren lokaci dafa abinci (don shinkafa sosai dafaffen, glycemic index yana da girma sosai),
• hada shi da kifi da kayan marmari sabo.

Steamed shinkafa

Steamed shinkafa wani nau'in kayan masarufi ne wanda aka matse shi da tururi a ƙarƙashin matsin lamba yayin ƙirar. Irin wannan shinkafa tana da wadataccen launi, mai yawan launin shuɗi, wanda a cikin girke girken an maye gurbinsu da farin adon da aka saba. Tare da taimakon wannan jiyya, yawancin abubuwan da ake amfani da su na halitta daga kwasfa suna wucewa cikin hatsi, don haka fa'idodin cin abincin ya ƙaru sosai. Kada a manta da shinkafar da fari shinkafa, steamed a gida. Latterarshen yana da carbohydrates da yawa a cikin kayan da ke ciki kuma ba a ba da shawarar ga masu ciwon sukari ba.

Lyididdigar ƙwayar glycemic na samfurin ba ta da ƙaranci - raka'a 38 ce. Kayan fasahar sarrafawa yana ba ku damar adanawa a ciki matsakaicin adadin abubuwan gina jiki: bitamin, ma'adanai da abubuwan abubuwan ganowa. Ana ba da shawarar irin wannan samfurin don amfani da waɗancan masu ciwon sukari waɗanda sau da yawa suna fama da ƙoshin abinci da sauran matsaloli tare da narkewa.

M Properties na steamed shinkafa:

• Ya kasance a hankali yana karye shi kuma yana karye shi zuwa ga ƙayyadaddun carbohydrates mai sauƙi ba tare da haifar da zato ba tsammani ba a cikin glucose jini,
• Yana cika jikin mutum da bitamin,
• inganta aiki na excretory tsarin,
• normalizes ruwa-gishiri ma'auni a cikin jiki,
• inganta yanayin m tsarin,
• yana haɓaka metabolism
• envelops da mucous membrane na ciki da rage acidity.

Daban-daban nau'ikan shinkafa zuwa digiri ɗaya ko wata na hana motsin hanji (aikin motsi). Wannan kayan yana ba da damar yin amfani da shi don magani mara amfani da magunguna masu saurin kamuwa da zawo da rashin jin daɗi. Amma tare da yin amfani da kullun a cikin abinci, zai iya haifar da matsaloli tare da motsin hanji, don haka ba a ba da shawarar ga mutanen da ke da hali na maƙarƙashiya.

La'akari da cewa a cikin ciwon sukari mellitus duk tafiyar matakai kadan ne, ba shi da mahimmanci a kwashe shi tare da shinkafa, har ma waɗancan nau'ikan waɗanda ke da ƙarancin glycemic index.

Menene GI ya dogara da shi?

Indexididdigar glycemic ta dogara da nau'in shinkafa. Misali, shinkafa mai ruwan kasa tana da karancin bayanai kuma tana da amfani idan aka kwatanta da fari. Koyaya, har ma tare da wannan darajar, hatsi shine abincin abinci, yana taimakawa jimrewar wuce haddi. An halatta a yi amfani dashi ga masu fama da cutar sankara. Lyididdigar glycemic na launin ruwan kasa ba shinkafa ba ƙasa.

Dukiya mai amfani

Ganyen shinkafa fari da launin ruwan kasa sune ainihin samfuri iri ɗaya, amma ana sarrafa su ta hanyoyi daban-daban. Yawancin launin ruwan kasa suna fuskantar karancin jiyya, kawai a bayyana ma'anar hatsi daga sama a saman launi mai launin shuɗi yana faruwa a samarwa. Koyaya, jigon kayan ƙira ya kasance ɗaya, saboda wannan dalilin haɓar wannan nau'in suna da siffar elongated da launin ruwan kasa. Brown shinkafa yana da takamaiman ƙanshi mai daɗin ƙanshi. A cikin ƙasar Rasha, shinkafa launin ruwan kasa ba ta sami irin wannan ƙaƙƙarfan shahara ba idan aka kwatanta da fari.

Amma wannan samfurin a cikin ƙasashen Asiya ya zama sananne ga yawancin kaddarorin masu amfani, yana ɗaya daga cikin manyan jita-jita na abincin iyali yau da kullun.

Brown shinkafa yana da waɗannan abubuwa masu amfani:

• tare da yin amfani da hatsi na yau da kullun na wannan nau'in na iya rage yawan ƙwayar cholesterol a cikin jini,
• yana ba da gudummawa ga aikin da ya dace na ƙwayar gastrointestinal,
• idan ya zama dole don tsabtace ganuwar hanji da ciki, cire jikin wasu abubuwa masu guba, yana da kyau a yi amfani da karamin bangare na irin wannan shinkafa kowace rana, bugu da kari, wannan samfurin yana taimakawa wajen kawar da tsananin rashin abinci da maƙarƙashiya,
• launin ruwan kasa iri-iri galibi ana shigar da shi cikin abincin mutane da cututtukan da ke kama da ciwan ciki ko na ciki,
• hatsi shine ɗayan manyan abubuwan abinci na ranar azumi shinkafa ko abinci,
• galibi kwararrun na dafuwa suna amfani da shinkafa azaman dafaffen abinci ga kowane nau'in kifi da nama, ban da haka, ya zama ingantacciyar tushe don dafa abinci na abinci, na hatsi, nau'ikan gargajiya na pilaf ko salad,
• saboda kyawun ikonsa na ɗaukar danshi, ana amfani da shinkafa mai launin ruwan kasa don dawo da iskar ruwa a jikin ɗan adam,
• Nazarin likita ya tabbatar da cewa tare da yin amfani da shinkafa launin ruwan kasa, hawan jini yana inganta,
• irin wannan hatsi na iya samun sakamako na shakatawa a kwakwalwa da ƙwayoyin jijiya, sabili da haka ana ba da shawarar a haɗa da irin wannan nau'in shinkafa a cikin abincin yau da kullun ga mutumin da ke fuskantar ci gaba da damuwa a cikin kwakwalwa ko kuma yana iya yawan gajiya,
• yana taimakawa karfafa gum da hakora, yana inganta yanayin gashi da ma'amala,
• saboda mahimmancin bitamin A a cikin wannan nau'in, akwai yuwuwar haɓaka hangen nesa, idan samfurin yana cinye kullun,
• dawo da al'ada bacci, yaqi tare da jihar m da rashin bacci,
• inganta aikin narkewa kamar abinci, yana taimakawa wajen cire kayan hawan jiki da tsarin sikeli daga jikin dan adam.

Contraindications

Tsarin glycemic na nau'in shinkafa da muka bincika. Shin akwai wani abu da zai iya sarrafa shinkafa mai launin ruwan kasa, saboda GI ta ragu sosai. Kamar kowane samfuri, wannan nau'in shinkafa yana jin daɗin maganin wasu abubuwa. Wannan hatsi ne da farko contraindicated ga mutanen da suka wahala daga mai tsananin bloating. A wannan yanayin, ana bada shawara don ba da fifiko ga farin nau'ikanta, don amfani da su ba sau biyu ba a mako. Amfani da hatsin shinkafa mai launin ruwan kasa gaba daya wanda ba a son shi idan har akwai matsalar urin abinci. Kamere a cikin tafasasshen tsari yana da cikakken ƙarfin sakamako. A gaban colitis a cikin mutum, kuna buƙatar watsi da wannan samfurin. Duk da gaskiyar cewa ɗari gram na shinkafa mai launin ruwan ƙasa ta ƙunshi adadin adadin adadin kuzari, bai kamata a wulakanta su tare da marasa lafiya masu nauyi ba. Saboda gaskiyar cewa abincin hatsi na shinkafa yana da mallakar kayan narkewa na dogon lokaci, zaku iya samun karin fam.

Abun launin ruwan kasa shinkafa

Labarin glycemic na hatsi yana buƙatar zama sananne, musamman ga waɗanda ke bin ƙoshin lafiya. Hakanan ya kamata a tuna cewa kowane irin abincin hatsi shine mai da ƙwayar carbohydrate. Amma alkama mai shinkafa mai amfani ce mai “dawwama” nau'in carbohydrate wanda aka rushe gaba ɗaya a cikin jikin mutum. An sarrafa su daidai kuma suna ba da cajin makamashi, kar a zauna a cikin hanyar adon adadi mai yawa. Wannan nau'in shinkafa, a biyun, ya ƙunshi furotin kayan lambu mai yawa, wanda shine kayan gini don ƙwayoyin tsoka.

Yana da mahimmanci a zauna cikin ƙarin daki-daki game da daidai abubuwan haɗin launin shinkafa mai launin ruwan kasa.

• Fiber mai cin abinci, yawanci ana kiranta fiber. Thearfafa yawan fiber na abin da ake ci a cikin shinkafa mai launin ruwan kasa kaɗan, gram ɗari biyu shine gram uku kawai. Amma, idan aka kwatanta da farin nau'in hatsi, inda gram ɗari biyu na fiber ya ƙunshi gram ɗaya, ya fi kyau a zaɓi ga cin shinkafa mai launin ruwan kasa. Lokacin da aka dafa shinkafa mai launin ruwan ruwa a cikin ruwa, za a sami karancin adadin kuzari a cikin kwanon, kuma wannan ya faru ne sakamakon kasancewar fiber na abin da ake ci a cikin hatsi.
• Filin Vitamin B ya ba da shahararren abin mamaki ga irin shinkafa mai launin ruwan kasa a cikin kasashen gabashin. Domin kusan kusan cike bukatun yau da kullun jikin ɗan adam don waɗannan abubuwan, kashi ɗaya na irin wannan samfurin ya isa. Koyaya, hatsi shinkafa, wanda aka yi maganin zafi, yana rage abun cikin irin waɗannan abubuwan masu amfani sau biyar. Ta wata hanyar, maida hankali ne ga shinkafar da aka dafa tana da ƙasa da ƙarancin shinkafa.
• Cakude da karafa masu mahimmanci ga jiki suma suna kawo wannan wannan katanga zuwa matsayi mai ma'ana dangane da abun ciki a cikin abubuwanda ake amfani da su. Halin shinkafa launin ruwan kasa shine tushen ƙarfe, magnesium, manganese, zinc da jan ƙarfe. A cikin abun da ke ciki, ana samun ɗan sodium, ƙarancin ƙarfe wanda aka samo a samfuran abinci. Irin wannan tsarin sunadarai na wannan hatsi.
• Kasancewar iodine, selenium da phosphorus a cikin shinkafa mai launin ruwan kasa yana ba ku damar amfani da irin wannan samfurin a matsayin prophylactic don maganin cututtukan thyroid.

Kalori abun ciki

Saboda ƙarancin glycemic index na shinkafa (watau launin ruwan kasa), wannan samfurin yana zama mafi soyuwa ga duniya ga waɗanda ke gwagwarmaya tare da kiba. Miliyan ɗari na hatsi shinkafa mai launin ruwan ƙasa ya ƙunshi kilogiram 330. A wannan yanayin, muna magana ne game da samfurin a cikin bushe bushe. Koyaya, girka ɗari na launin ruwan kasa da aka dafa shinkafa ya riga ya ƙunshi kilocalories 11.Irin wannan raguwa mai mahimmanci a cikin darajar shinkafa an bayyana shi ta hanyar farkon aikinsa, wanda aka sanya hatsi a gaban dafa abinci. Kowa ya san cewa hatsi shinkafa, ba tare da bambancin iri ba, ana ba da shawarar a wanke shi sau da yawa a cikin ruwan sanyi, wanda ke taimakawa kawar da adon (wanda kuma ake kira gluten) da sitaci. Wadannan bangarorin guda biyu suna kara darajar kuzarin shinkafa a tsarin kilocalories.

Darajar abinci mai gina jiki

Amfanin abinci mai gina jiki na wannan iri-iri ya cancanci ambata ta musamman. Kamar yadda aka ambata a sama, mafi yawan alkama na shinkafa mai launin ruwan kasa sune hadaddun carbohydrates, kusan kashi 74%. Hundredaya daga cikin ɗari gram na abubuwan gina jiki masu ban sha'awa idan aka kwatanta da sauran hatsi, kusan 24%.

A cikin haɗin launin alkama na shinkafa mai launin ruwan kasa, fats sun mamaye ƙaramin sashi - kashi biyu kawai. Ya kamata a lura cewa ko da karamin taro na mai a cikin shinkafa mai launin fata an gabatar dashi a cikin nau'ikan kyawawan mai wanda ke da tasiri a jikin ɗan adam.

Lyididdigar glycemic na launin ruwan kasa shinkafa tana da amfani ga mutane da yawa. Amma menene amfani na musamman na hatsi waɗanda ba a tsara ba?

Rashin shinkafa

Rashin launin ruwan kasa (shinkafa launin ruwan kasa) shine mafi yawan amfani, saboda ana tsabtace shi kawai daga kwasfa na sama, yayin riƙe dukkan abubuwan abinci da bran. Godiya ga matakin da ba'a tsara ba, ƙwaƙwalwar ƙwaƙwalwa ta keɓe, aikin kodan yana inganta, yanayin jini yana gudana, kuma daidaita lafiyar ruwa a jikin ɗan adam yana daidaita. Duk wani nau'in shinkafa ban da fari ba a tsara shi ba. Kawai harsashi na hatsi yana da alhakin canza launin, idan ya yi nika, croup din ya sami farin launi.

Kowa yana buƙatar sanin ƙididdigar ƙwayar shinkafa daban-daban.

Kidaya adadin kuzari a cikin jita-jita daban-daban

A cikin gram ɗari na launin ruwan kasa da aka dafa iri-iri, abun da ke cikin kalori na iya bambanta sosai da gram ɗari na samfurin a cikin irin yadda yake. Wannan ya faru ne saboda yawan shan ruwa ta hatsi yayin dafa abinci, wanda ke kara taro. Bugu da kari, kuna buƙatar la'akari da abubuwan da aka haɗa, alal misali, man shanu, gishiri, mai madara, raisins, da sauransu. Gishirin shine kawai kayan masarufi daga sama wanda baya haɓaka adadin kuzari na abincin da aka shirya.

Mun bincika ƙididdigar glycemic index na shinkafa launin ruwan kasa.

Nau'in alkama na shinkafa da kyawawan halayen su

Ana daukar Indiya matsayin wurin shinkafa, amma ya shahara a China. An bambanta Rice ta maki:

• fari (GI daga raka'a 65 zuwa 85),
• launin ruwan kasa (gi daidai daidai raka'a 50)
• launin ruwan kasa (GI shine raka'a 45-50),
• baƙar fata, shinkafa daji (GI daga raka'a 35 zuwa 40).

Lyididdigar glycemic na shinkafa ta dogara da nau'ikan hatsi. Misali, shinkafa mai launin ruwan kasa tana da ƙananan GI kuma ana ɗaukarsa da amfani fiye da farar shinkafa, wanda GI ya kama daga raka'a 65 ko sama da haka. Amma har ma da irin wannan GI, ana ɗaukar hatsi kamar abin da ake ci, yana iya yin yaƙi da kyau tare da wuce kima. Rice abu ne mai karɓa ga mutanen da ke fama da ciwon sukari.

Akwai yawancin bitamin E, PP da B cikin hatsi shinkafa Yana da mahimmanci cewa shinkafa ta ƙunshi nau'ikan amino acid 8.

Saboda ƙarancin gishiri a cikin shinkafa, ana iya amfani dashi don abinci mai ƙoshin abinci. An yi imani cewa shinkafa mai launin ruwan kasa tana da amfani fiye da farar shinkafa, saboda tana kawar da gubobi daga jiki.

Long, launin ruwan kasa, daji da shinkafa zagaye

Daga cikin kyawawan kaddarorin shinkafa, manyan abubuwan sune:

• ingantaccen cigaba a yanayin fata, gashi da kusoshi,
• ofarfafa aikin kwakwalwa,
• normalization na narkewa kamar fili,
• daidaituwa na tsarin zuciya da jijiyoyin jini,
• antihypertensive Properties.

Hada da shinkafa a cikin abincinku zai taimaka wajan wadatar da jiki da abubuwa masu amfani da yawa. Amma kuna buƙatar kula da gaskiyar cewa shinkafa mai launin ruwan kasa na iya haifar da maƙarƙashiya.

Ciwon sukari

An gudanar da bincike akai-akai game da amfani da shinkafa ta masu ciwon sukari. A sakamakon haka, an gano cewa shinkafa tare da ciwon sukari ana iya haɗa shi a cikin abincin, amma ya kamata har yanzu farashi na fari ne. Zai fi kyau maye gurbinsa da launin ruwan kasa ko shinkafa mai launin ruwan kasa. Ba su ƙunshi carbohydrates masu sauƙi, waɗanda ke haɓaka matakan sukari. Boyayyen shinkafa mai launin ruwan kasa ba tare da mai ba yana da adadin kuzari na 350 kcal, da farin shinkafa - 340 kcal / 100 grams.