Glycemic index na taliya, fa'idodi da cutarwa ga masu ciwon sukari

Abincin da ke kunshe da ƙwayoyin carbohydrates suna da nasu glycemic index. Mafi girman matakin GI, da sauri jinin glucose matakin jini ya tashi. Mutane da yawa suna tambaya, menene ma'anar kayan kwalliya na taliya daidai yake kuma ya dogara da ingancin gari, alkama, hanyar shirya? Yawan sakin glucose cikin jini yana tasiri sosai ba kawai abubuwan da ke tattare da carbohydrates a cikin abinci ba, har ma ta hanyar sarrafa samfurin.

Nau'in taliya da kayansu

Taliya daban

Glycemic index of taliya:

taliya daga durum alkama gari - GI raka'a 40-50 ne,
nau'in taliya mai laushi - GI shine raka'a 60-70.

Taliya taliya ne mai yawan kalori. A cikin 100 g da taliya matsakaita kusan 336 Kcal. Koyaya, a kan shelves zaka iya samun nau'ikan taliya iri-iri iri, fasali da kowane irin kayan ƙari. Gurasar, daban-daban a cikin halayenta, wanda shine ɓangaren abun da ke ciki, yana canza kayan kwatankwacin ƙara matakan glucose.

Taliya ba wuya

Daga cikin albarkatun alkama na duniya, alkama na zama na 3 bayan shinkafa da masara. Babban bambanci tsakanin gari mai laushi da gari mai laushi shine adadin abubuwan gina jiki. Durum alkama gari shine mafi kyau don yin burodi da kuma yin taliya na mafi inganci. Lokacin dafa abinci, ana ba da taliya na nau'ikan nau'ikan wahala a siffar. Matsakaicin ma'aunin glycemic a cikin waɗannan nau'in zai zama ƙasa, tun da suna da ƙarin furotin da ƙananan carbohydrates.

Da yawa ba sa tunanin abincin yau da kullun ba tare da taliya mai dadi tare da cuku ba. Masu ciwon sukari, ko dai rasa nauyi, suna buƙatar tsaurara matakan amfani da taliya saboda yawan abun cikin sitaci a cikinsu. Kada cin abinci ya zama akai-akai.

Cin taliya ga masu cutar siga

Tare da ingantaccen samuwar abincin, ya zama dole a la’akari da lokacin dafa abinci da amincin cin abincin. Zaku iya yalwata abincin ta hanyar ƙara kayan lambu da ganyayen mai a taliya. Wannan zai taimaka matuƙar haɓaka ƙimar shan glucose a cikin jini. Dole ne a tuna cewa ƙari ƙarin samfurori na iya ƙara adadin kuzari kaɗan, amma zai rage gudu tsalle cikin matakan glucose na jini.

Taliya a kwandon

Sauran kayayyakin gari kuma ba za'a ci dasu akai-akai ba. Gasa da yawa hatsin rai gurasa yana da glycemic index of 59 raka'a. Quite babban matakin, amma har yanzu, da aka ba da amfani kaddarorin na hatsin rai gari, bai kamata ka bar gaba daya irin burodin.

Additionalarin hanya don rage ƙididdigar glycemic shine tsarma kullu tare da gari na nau'ikan daban-daban, alal misali, ƙara oat ko garin flax. Tsarin glycemic na garin flax shine - raka'a 43, oatmeal - raka'a 52.

Duk wanda ke lura da abinci mai kyau kuma yana son rasa nauyi yana buƙatar ilimin game da ƙirar glycemic index na samfuran. Abusearfin wuce gona da iri game da abinci mai-carb ba tare da farashin kuzari yana haifar da samun nauyi ba, rikicewar rayuwa. Lokacin zabar taliya, dole ne a ba fifiko ga duk gari na hatsi, wanda shine ɓangaren samfurin. Mafi kyawun bayani shine a ƙara taliya ta buckwheat a abincin.

Alamar Glycemic na taliya

Abincin da ke dauke da carbohydrates yana haɓaka matakan glucose na jini. An gudanar da cikakken bincike game da wannan tsari a jami'ar Kanada. Sakamakon haka, masana kimiyya sun gabatar da manufar glycemic index (GI), wanda ke nuna yadda sukari zai karu bayan cin samfurin. Teburin da suke kasancewa suna aiki azaman kayan aiki na tebur don kwararru da kuma mai haƙuri tare da ciwon sukari mellitus tare da manufar fadakarwa, abinci iri-iri na lafiya. Shin kwatancen glycemic index na taliya na alkum alkama ya bambanta da sauran nau'in kayayyakin gari? Yaya ake amfani da samfurin da kukafi so don rage haɓakar sukari na jini?

Shin zai yiwu a ƙayyade ma'aunin glycemic index da kanka?

Halin dangi na GI ya bayyana sarai bayan hanya don ƙayyade shi. Yana da kyau a gudanar da gwaje-gwaje ga marasa lafiya waɗanda ke cikin matakan cutar da ta saba biya. Matakan masu ciwon sukari suna gyara matsayin farko (na farko) matakin matakin sukari na jini. An tsara yin layin-layi (A'a. 1) akan zane akan jigon abin dogaro da canji a matakin sukari akan lokaci.

Mai haƙuri ya ci 50 g na gllu mai tsabta (babu zuma, fructose ko wasu masu zaƙi). Abincin abinci na yau da kullun da aka bayar da sukari, bisa ga ƙididdigar daban-daban, yana da GI na 60-75. Tushen zuma - daga 90 da sama. Haka kuma, bazai iya zama darajar da babu tabbas ba. Samfurin halitta na kiwon kudan zuma wata hanya ce da ake sarrafa glucose da fructose, GI din na karshen shine kusan 20. An yarda dashi cewa nau'ikan carbohydrates guda biyu suna dauke da zuma a daidai gwargwado.

A cikin awanni 3 masu zuwa, ana auna sukarin jinin da ake magana a kai a kaikaice. An gina jadawali, wanda a bayyane yake cewa mai nuna alamun glucose na jini ya fara ƙaruwa da farko. Daga nan curve ya kai matsakaicinsa ya sauka.

Wani lokaci, yana da kyau ba a aiwatar da sashi na biyu na gwajin nan da nan ba, ana amfani da samfurin amfani ga masu binciken. Bayan cin wani yanki na abin gwajin wanda ya ƙunshi tsananin 50 g na carbohydrates (wani yanki na tafasasshen taliya, wani burodi, kukis), ana auna sukari jini kuma ana gina kwana (A'a. 2).

Kowane adadi a cikin tebur gaban samfurin shine ƙimar matsakaiciyar da aka samu ta hanyar gwaje-gwaje a cikin batutuwa da yawa tare da ciwon sukari

Bambancin taliya: daga wuya zuwa laushi

Taliya taliya ne mai kalori; 100 g ya ƙunshi 336 Kcal. Taliya ta GI daga garin alkama a matsakaita - 65, spaghetti - 59. Ga marasa lafiya da ke fama da ciwon sukari na 2 da masu kiba, basa iya zama abincin yau da kullun akan teburin abinci. An ba da shawarar cewa irin waɗannan marasa lafiya suna cinye taliya mai wuya sau 2-3 a mako. Masu ciwon sukari da ke fama da cutar insulin tare da kyakkyawan matakin rama cuta da yanayin jiki, kusan ba tare da tsauraran matakan ƙuntatawa ga amfani da kayayyakin ba, zasu iya cin taliya sau da yawa. Musamman idan dafa abinci kuka fi so daidai da dadi.

A'idodin wuya suna ɗauke da ƙarin:

furotin (leukosin, glutenin, gliadin),
zaren
ash abu (phosphorus),
macrocells (potassium, alli, magnesium),
enzymes
Bitamin B (B₁, Cikin₂), PP (niacin).

Tare da rashin ƙarshen, ana lura da ƙarancin ƙarfi, ana saurin karko, kuma tsayayya da cututtukan cututtukan da ke cikin jiki yana raguwa. An adana Niacin cikin taliya, ba a lalata shi da aikin oxygen, iska da haske. Gudanar da sinadaran ƙasa ba ya haifar da babbar asara na PP na bitamin. Lokacin tafasa cikin ruwa, kasa da 25% na shi wuce.

Menene ke tantance ma'anar glycemic index na taliya?

GI na taliya mai alkama mai laushi yana cikin kewayon 60-69, nau'in wuya - 40-49. Haka kuma, shi kai tsaye ya dogara da na dafuwa aiki na samfuri da kuma lokacin cin abinci abinci a cikin kogo na baka. Lokacin da mai haƙuri ya ɗanɗana, mafi girma shine ma'aunin samfurin da aka ci.

Abubuwanda ke Tasirin GI:

Za a tsawanta sha daga cikin carbohydrates a cikin jini (tsawan lokaci cikin lokaci)

Yin amfani da menu na masu ciwon sukari na taliya taliya tare da kayan lambu, nama, mai kayan lambu (sunflower, zaitun) zai ƙara yawan adadin kuzari na tasa, amma ba zai ba da damar sukarin jini ya yi tsalle mai tsini ba.

Ga mai ciwon sukari, amfanin:

mara abinci mai laushi,
gaban wani adadin mai a cikinsu,
dan kadan kayayyakin.

1 XE na noodles, ƙaho, noodles daidai yake da 1.5 tbsp. l ko 15 g. masu ciwon sukari na nau'in cutar cututtukan endocrinological na farko, wanda ke kan insulin, dole ne suyi amfani da manufar ɓangaren burodi don yin lissafin isasshen kashi na waken da ke rage sukari don abinci na carbohydrate. Nau'in mai haƙuri na 2 yana ɗaukar kwayoyin-suga na gyaran ƙwayoyi. Yana amfani da bayani game da adadin kuzari a cikin samfurin abincin da aka sani mai nauyi. Sanin ƙididdigar glycemic ya zama dole ga duk marasa lafiya da ke fama da cutar sankara, da danginsu, ƙwararrun likitoci waɗanda ke taimaka wa marasa lafiya su yi rayuwa sosai tare da cin abinci yadda yakamata, duk da tasirin cutar.

Ra'ayoyi

Kwashe kayan daga shafin zai yiwu ne kawai tare da hanyar haɗi zuwa rukunin yanar gizon mu.

GASKIYA! Duk bayanan da ke shafin suna shahara don neman bayanai kuma basa da'awar cewa cikakke ne daga bangaren likitanci. Dole ne a gudanar da jiyya ta ƙwararren likita. Kai magani, zaka cutar da kanka!

Tebur Glycemic Index

GLYCEMIC INDEX - yana nuna iyawar carbohydrate don haɓaka sukari na jini.

Wannan manuniya ne mai ma'ana, bawai FADA bane! Saurin zai zama daidai ga kowa da kowa (ganiya zai kasance a cikin kimanin minti 30 na sukari da buckwheat), kuma mahimmancin glucose zai bambanta.

A saukake, abinci daban-daban suna da DARAJA ikon haɓaka matakan sukari (ikon hawan jini), saboda haka suna da alaƙar glycemic ɗin daban.

Mafi sauƙin carbohydrate, OREARYA yana tashe matakan sukari na jini (ƙarin GI).
Yayinda yake da hadaddun carbohydrate, LOWERER yana haɓaka matakin sukari na jini (ƙasa da GI).

Idan burin ku shine asarar nauyi, to ya kamata ku guji abinci tare da babban GI (a mafi yawan lokuta), amma amfanin su yana yiwuwa a cikin abincin, idan, alal misali, kuna amfani da tsarin abinci na BEACH.

Kuna iya nemo kowane samfurin da yake sha'awar ku ta hanyar bincika (a saman dama na tebur), ko kuma amfani da gajeriyar hanya ta Ctrl + F, zaku iya buɗe sandar nema a cikin mai lilo kuma shigar da samfurin da kuke sha'awar.

Sunana Nikita Volkov!

Farin cikin ganinka a shafina. Anan za ku sami bayanai da yawa masu amfani da ban sha'awa game da yadda za ku gina kanku jikin mai ban mamaki.

Anan nake posting kayan ba kawai game da gina jiki ba, har ma game da inganta samfuran mutum, gami da la'akari da nawa na kaina waɗanda ke taimaka wajan haɓaka dacewa da rayuwa

Ina fata za ku burge ku bayan nazarin labaran da kayan aikina.

Duk kayan aikin da ka karanta a cikin blog dina sakamakon kwarewar kaina ne da yankewa wanda na zo wurin, gami da dogara da bayanan da aka samo daga littattafan kimiyya.

An kiyaye duk haƙƙoƙi Amfani da kayan ba tare da yardar marubucin ba da kuma hanyar sadarwa ta kai tsaye zuwa shafin yanar gizo na Nikita Volkov

Tashar alkama na Durum da sauran nau'in taliya: glycemic index, fa'idodi da cutarwa ga masu ciwon sukari

Muhawara game da ko taliya tana yiwuwa da nau'in ciwon sukari na 2 ko a'a, har yanzu yana ci gaba a cikin ƙungiyar likita. An sani cewa wannan samfuri ne mai yawan adadin kuzari, wanda ke nufin zai iya cutar da yawa.

Amma a lokaci guda, tallan taliya yana dauke da sinadarai da ma'adanai masu amfani da yawa da ba za a iya musanya su ba, don haka ya zama tilas ga narkewar al'ada ta mara lafiya.

Don haka yana yiwuwa a ci taliya tare da nau'in ciwon sukari na 2? Duk da rashin tabbas game da batun, likitocin sun ba da shawarar ciki har da wannan samfurin a cikin abincin masu ciwon sukari. Abubuwan alkama Durum sun fi dacewa.

Ta yaya suke shafan jikin?

Saboda babban adadin kuzari na taliya, tambayar ta tashi wacce nau'ikan za a iya cinyewa a cikin cutar sankara. Idan aka yi samfurin ɗin daga gari mai laushi, hakanan, za su iya. Tare da nau'in ciwon sukari na 1, ana iya ɗaukar su da amfani idan an dafa su daidai. A lokaci guda, yana da mahimmanci a lissafta rabo ta raka'a gurasa.

Mafi kyawun mafita ga masu ciwon sukari shine kayayyakin alkama, tunda suna da ma'adinan mai yawa da abun da ke cikin bitamin (baƙin ƙarfe, potassium, magnesium da phosphorus, bitamin B, E, PP) kuma suna dauke da amino acid tryptophan, wanda ke rage jihohi masu baƙin ciki da inganta bacci.

Taliya mai amfani na iya zama daga alkama durum

Fiber a matsayin wani yanki na taliya daidai yana kawar da gubobi daga jiki. Yana kawar da dysbiosis kuma yana hana matakan sukari, yayin cike jiki tare da sunadarai da carbohydrates masu rikitarwa. Godiya ga fiber tana samun nutsuwa. Bugu da kari, kayan kwalliya basa barin glucose a cikin jini ya canza kimar su.

Taliyaki yana da waɗannan kaddarorin:

15 g yayi dace da na 1 gurasa,
5 tbsp samfurin yayi daidai da 100 Kcal,
haɓaka sifofin farko na glucose a cikin jiki ta 1.8 mmol / L.

Za a iya ba da taliya tare da ciwon sukari?

Kodayake wannan baiyi daidai da kullun ba, amma, taliya da aka shirya daidai da duk ƙa'idodin na iya zama da amfani ga masu ciwon sukari don inganta lafiya.

Abin sani kawai game da kulum alkama alkama. An sani cewa ciwon sukari yana dogara da insulin (nau'in 1) da kuma wanda ba ya da insulin (nau'in 2).

Nau'in farko bai iyakance amfani da taliya ba, idan a lokaci guda ana lura da yawan insulin a lokaci-lokaci.

Sabili da haka, likita ne kawai zai tantance madaidaicin sashi don ramawa da abubuwan da carbohydrates ɗin suka karɓa. Amma tare da wata cuta irin taliya 2 an haramta shi sosai. A wannan yanayin, babban abun cikin fiber a cikin samfurin yana da illa sosai ga lafiyar mai haƙuri.

A cikin ciwon sukari, yin amfani da taliya daidai yadda ya kamata yana da matukar muhimmanci. Don haka, tare da nau'in 1 da nau'in cuta 2, manna yana da tasiri mai amfani akan hanji.

Yin amfani da manna don ciwon sukari ya kamata ya kasance tare da waɗannan sharudda masu zuwa:

hada su da abubuwan gina jiki da kuma ma'adinai,
fruitsara 'ya'yan itatuwa da kayan marmari a abinci.

Masu ciwon sukari ya kamata su tuna cewa yakamata a ci abinci mai ƙarancin abinci da abinci mai wadataccen fiber.

Tare da nau'in 1 da nau'in cuta 2, adadin taliya ya kamata a yarda da likita. Idan an lura da mummunan sakamako, shawarar da aka bayar da za ta ninka (kayan maye).

Yadda za a zabi?

Yankunan da alkama na alkama ke tsiro kaɗan ne a ƙasarmu. Wannan amfanin gona yana ba da girbi mai kyau kawai a ƙarƙashin wasu yanayin yanayi, kuma sarrafa shi yana ɗaukar lokaci mai yawa kuma yana da tsada ta kuɗi.

Saboda haka, ana shigo da taliya mai inganci daga ƙasashen waje. Kuma kodayake farashin irin wannan samfurin yana da girma, durum alkama taliya glycemic index suna da ƙasa, kazalika da babban taro na abubuwan gina jiki.

Yawancin ƙasashen Turai sun hana samar da kayayyakin alkama masu laushi saboda ba su da ƙimar abinci. Don haka, menene taliya zan iya ci tare da nau'in ciwon sukari na 2?

Don gano abin da aka yi amfani da hatsi a cikin samar da taliya, kuna buƙatar sanin ɓoye bayanan (wanda aka nuna akan fakiti):

Lokacin zabar taliya, kula da bayanai akan kunshin.

Taliyanci na ainihi mai amfani ga cututtukan sukari zai ƙunshi wannan bayanin:

rukunin "A",
"Aji na 1"
Durum (taliya da aka shigo da shi),
"Daga garin alkum aka yi shi"
dole ne ɗayan murfin ya zama na cikin ɗan lokaci domin samfurin ya bayyane kuma yana isasshen nauyi koda da nauyin nauyi.

Samfurin kada ya ƙunshi kayan launi ko ƙari na kayan yaji.

Yana da kyau a zabi nau'in taliya da aka yi musamman don masu ciwon sukari. Duk wani bayani (alal misali, nau'in B ko C) zai nuna cewa irin wannan samfurin bai dace da masu ciwon sukari ba.

Idan aka kwatanta da kayayyakin alkama masu taushi, nau'ikan da ke da ƙarfi sun ƙunshi ƙarin giluten abinci da ƙarancin sitaci. Alamar glycemic na taliya na alkama alkama na ƙasa. Don haka, glycemic index na funchose (gilashin noodles) raka'a 80, taliya daga talakawa (mai laushi) maki na alkama GI shine 60-69, kuma daga nau'in wuya - 40-49. Ingancin shinkafar noodles glycemic index daidai yake da raka'a 65.

Sharuɗɗan amfani

Matsayi mai mahimmanci, tare da zaɓi na taliya mai inganci, shine madaidaicin su (iyakar amfani) shiri. Dole ne ku manta game da "Ruwa ta Turawa", kamar yadda suke ba da shawara game da nama da miya da miya.

Wannan haɗari ne mai haɗarin gaske, saboda yana tsokane samarda glucose mai aiki. Masu ciwon sukari su ci kawai kawai tare da kayan lambu ko 'ya'yan itatuwa.Wani lokaci zaku iya ƙara naman da aka yanka (naman sa) ko kayan lambu, miya mara busasshe.

Ana shirya taliya mai sauki ne - an dafa su cikin ruwa. Amma a nan yana da nasa "dabara":

ba ruwan gishiri
kar a saka man kayan lambu,
kar a dafa.

Kawai bin waɗannan ƙa'idodin, mutanen da ke da nau'in 1 da nau'in ciwon sukari na 2 za su ba da kansu cikakken tsarin ma'adinai da bitamin da ke cikin samfurin (a cikin fiber). A kan aiwatar da taliya taliya ya kamata ku gwada duk tsawon lokacin don kar ku rasa lokacin shiri.

Tare da dafa abinci mai dacewa, manna zai zama da ɗan wuya. Yana da mahimmanci ku ci samfurin da aka shirya, yana da kyau ku ƙi sabis na "jiya". Mafi kyawun taliya da aka dafa shine mafi kyawun ci tare da kayan marmari, kuma suna ƙin ƙari a cikin nau'in kifi da nama. Amfani akai-akai na samfuran da aka fasalta shima ba ana so bane. Mafi kyawun tazara tsakanin shan irin waɗannan jita-jita shine kwana 2.

Lokaci na ranar amfani da taliya shima abune mai mahimmanci.

Likitoci ba su ba da shawarar cin taliya da maraice, saboda jiki ba zai “ƙone” da adadin kuzari da aka karɓa kafin lokacin kwanciya ba.

Sabili da haka, mafi kyawun lokacin shine karin kumallo ko abincin rana. Ana yin samfurori daga nau'ikan wuya a hanya ta musamman - ta matattarar injin na zahiri (kwano).

Sakamakon wannan magani, an rufe shi da fim mai kariya wanda ke hana sitaci canzawa zuwa gelatin. Gididdigar glycemic na spaghetti (dafaffen da kyau) raka'a 55 ne. Idan kun dafa manna na mintuna 5-6, wannan zai rage GI zuwa 45. dafa abinci mafi tsayi (mintuna 13-15) zai ɗaga ma'anar zuwa 55 (tare da darajar farko na 50).

Yadda za a dafa?

Kayan dafaffen kayan abinci masu laushi suna da kyau don yin taliya.

Don 100 g na samfurin, ana ɗaukar lita 1 na ruwa. Lokacin da ruwa ya fara tafasa, ƙara taliya.

Yana da mahimmanci zuga da gwada su koyaushe. Lokacin da aka dafa taliya, sai a zana ruwan. Ba kwa buƙatar kurkura su, saboda haka ana adana duk abubuwa masu amfani.

Nawa ne cinye?

Wuce wannan ka'idodin yana sa samfurin ya zama haɗari, kuma matakin glucose a cikin jini ya fara ƙaruwa.

Uku cikakke na taliya, dafa shi ba tare da mai da biredi ba, ya dace da 2 XE. Ba shi yiwuwa a wuce wannan iyaka a nau'in ciwon sukari 1.

Abu na biyu, ma'aunin glycemic. A cikin taliya na yau da kullun, ƙimar ta kai 70. Wannan adadi ne mai girma. Sabili da haka, tare da cutar sukari, irin wannan samfurin ya fi kyau kada ku ci. Banda shi ne taliya akan alkama, wanda dole ne a dafa shi ba tare da sukari da gishiri ba.

Nau'in nau'in 2 na taliya da taliya - haɗuwa tana da haɗari, musamman idan mai haƙuri ya ci abinci mai kiba. Abun cin abincinsu kada ya wuce sau 2-3 a mako. Tare da nau'in ciwon sukari na 1, babu irin waɗannan ƙuntatawa.

Me yasa baza ku ƙi taliya don ciwon sukari ba:

Miyar taliya tana da kyau ga teburin mai ciwon sukari.

Ya ƙunshi carbohydrates da yawa, a hankali jiki ya ɗauka, yana ba da jin daɗin jin daɗi na dogon lokaci. Taliya za ta iya zama “cutarwa” ne kawai idan ba a dafa ta da kyau ba (narkewa).

Amfani da taliya daga gari na gargajiya wajan kamuwa da cuta yana haifar da samar da kitse mai kitse, tunda jikin mara lafiya ba zai iya jurewa da lalacewar ƙwayoyin mai ba. Kuma samfurori daga nau'ikan wuya tare da nau'in ciwon sukari na 1 kusan suna da haɗari, suna da gamsarwa kuma basa barin kwatsam a cikin glucose a cikin jini.

Bidiyo masu alaƙa

Don haka mun gano ko yana yiwuwa a ci taliya tare da nau'in ciwon sukari na 2 ko a'a. Muna ba ku damar sanin kanku da shawarwarin dangane da aikace-aikacen su:

Idan kuna son taliya, kada ku musanta kanku irin wannan 'yar' yardar. Fasalin da aka shirya da kyau ba ya cutar da adadi, yana da sauƙin tunawa kuma yana ƙarfafa jikin. Tare da ciwon sukari, ana ba da taliya kuma ya kamata a ci. Yana da mahimmanci kawai don daidaita yanayin su tare da likita kuma bi ka'idodin ingantaccen shiri na wannan samfurin mai ban mamaki.

Yana daidaita matakan sukari na dogon lokaci
Maido da aikin samarda insulin

Fitar Glycemic Index na taliya mai alkama

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Yanzu, yawancin masana harkar abinci suna ba da shawarar rasa nauyi don dafa taliya irin taliya a abinci. Ta yaya waɗannan pastas suke da kyau fiye da yadda aka saba, abin da suke ɗanɗani kamar, yana yiwuwa a rasa nauyi ta amfani da su? Bari mu fahimta da kuma kore yawancin tatsuniyoyi game da wannan batun.

Abin da kullun taliya ke yi

Taka da aka fi sani da launin rawaya ta saba da alkama. Noma na noma alkama iri-iri, kuma kowanne gwargwadon halayensa an rarrabe shi mai wuya ko mai laushi.

Don samun gari, an fara yankar hatsi, sannan a share ta hanyar sieve a cikin masana'anta. Nau'in gari da aka samo - mafi girma, na farko da na biyu, ya dogara da girman sel. Bai kamata a bambance tsakanin alkama da gari ba. Ana iya samo gari daga alkama durum (“durum”), amma zama na biyu - shine, tare da ƙazanta, an raba shi ta hanyar babban sieve.

Maƙeran cikin gida suna yin rabon zaki daga taliya daga alkama mafi kyau. Koyaya, wasu kamfanoninmu, kuma kusan dukkanin Italiyanci (saboda doka a can don haka tana buƙatar) suna amfani da gari mai alkama.

Daga ra'ayi na dafuwa, taliya daga nau'in mawuyacin hali ya fi kyau saboda kusan ba ya tafasa yayin dafa abinci, kuma a cikin bakin yana haifar da irin wannan jin daɗin wani abu mai wahala. Koyaya, akasin mashahurin mashahuri, taliya da aka yi daga alkama durum ba ta bambanta da taliya mai taushi a cikin kayan abincin da suke da shi kuma suna ɗauke da ainihin adadin kuzari - 150 kcal zuwa 100 gram na samfurin da aka gama.

Masu masana'antun sau da yawa suna nuna irin wannan damar cin abincin taliya na alkama alkama a matsayin ƙananan glycemic index, amma wannan alamar kawai ba ya da yawa. Indexididdigar insulin ya fi mahimmanci, kuma kusan daidai yake ga duk taliya kuma daidai yake da kusan 40, wanda a zahiri yana da kyau sosai, yana da kyau, kuma yana nufin ana iya ba da taliya a lokacin cin abincin (ba shakka, sai dai idan an ɗanɗano su da cuku mai cuku mai tsami. )

Me ake taliya irin taliya?

Kwanan nan, mutane sun daina siyan tsoffin tatsuniyoyi game da hatsi, don haka masana'antun sun zo da sabon salo - game da amfani na musamman na kayan masarufin gaba ɗaya.

Dalilin shi ne sakamakon wani binciken da "masana kimiyya na Biritaniya" suka yi, wanda ya nuna cewa mutanen da ke cin abinci hatsi a kai a kai suna da ƙananan haɗarin haɓakar cututtukan zuciya da cutar kansa. Kadan talla da voila - sayan sharar gida daga masana'antar milling don farashin farashi alkama alkama.

Don samun gari don samar da taliya mai hatsi, duka hatsi an sare, amma ba a yanka. A gefe guda, abin al'ajabi ne - sassan tayin, ƙwararraki masu amfani sosai tare da hadaddun bitamin B, antioxidants, baƙin ƙarfe, magnesium, da dai sauransu sun faɗi cikin gari.

Kwatanta kalori gaba daya na hatsi da na al'ada

Bambancin, kamar yadda kuke gani, ba shi da girma sosai. Musamman, idan muka yi la'akari da cewa mafi ƙarancin buƙatun ɗan adam na yau da kullun na fiber (fiber na abin da ake ci) shine 25 g, yana jujjuya cewa don samar da shi, kuna buƙatar cin akalla 1 kilogiram na taliya mai hatsi, wanda shine 1250 kcal.

Rukunin bitamin na rukuni a cikin taliya daga hatsi duka sau 2-5 ne, amma ba ɗayansu da ke rufe 10% na bukatun yau da kullun ba, wanda ke nufin cewa bai kamata mu dogara da tushen tushen wannan bitamin na B.

Magnesium a cikin taliya mai cike - 30 MG a gaban 18 MG a cikin talakawa (kawai 0.5-1% na buƙatun yau da kullun), baƙin ƙarfe - 1 MG akan 0.5 mg (kawai 2.5-5% na buƙatun yau da kullun). Vitamin E shine 0.3 MG akan 0.06 MG, kuma bukatun yau da kullun na Vitamin E shine a kalla 10 MG.

Hakanan ma'aunin glycemic shima ba ya bambanta da yawa - 32 na duka hatsi kuma 40 na hatsi na talakawa. Wannan yana nufin cewa duka nau'in taliya ba zai haifar da yaji a cikin sukarin jini ba.

Don haka, bambanci game da darajar abinci mai gina jiki na hatsi da taliya ta al'ada ba shi da mahimmanci, kuma baya yarda mana mu faɗi cewa duk taliya irin hatsi don asarar nauyi ya fi dacewa.

Amma game da dandani, an gabatar da gamsuwa na gaba daya ta hanyar yanar gizo daga “Ina son dukkan dangi” zuwa “menene, ba zan taba shi ba”. Tashar taliya a kullun tana da bambanci da na talakawa, kuma mai karatu ya fi kyau ƙoƙari da yanke shawara ko yana son su.

Idan, duk da haka, baku son shi, to ku sani cewa zaku iya rasa nauyi akan taliya ta yau da kullun da hatsi. Ka tuna tipsan wasu tipsan nasihu na duniya waɗanda zasu taimake ka ci gaba da cin taliya a kullun kuma ka kasance da daidaito.

Da fari dai, taliya ya kamata koyaushe a ɗan ɗanɗana ɗanɗano (lokacin dafa abinci "al dente", ƙirar glycemic ya zama raka'a 10). Abu na biyu, ku ci su da safe, amma a cikin kowane yanayi da yamma. Abu na uku, kuna buƙatar ciyar da taliya tare da biredi mai sauƙi, alal misali, tumatir, amma a cikin kowane yanayi mai daɗin kitse, kamar yadda al'ada ce a gidajen cin abinci na Italiya. Kuna iya cin taliya tare da kayan lambu, tare da namomin kaza, alal misali, a cikin wannan tsari.

Kuma, in ya yiwu, maimakon lokacin farin ciki taliya da taliya irin na gida, yi amfani da noodles na bakin ciki da na bakin ciki - don man shafawa, wato, kayayyakin masana'antun masana'antu, glycemic index yana ƙanana da raka'a 10.

Babban Abincin Manyan Abinci

Alkama na Alkama, Rice Syrup

Kayan Faransa

Gluten Kyautar Gurasar Abinci

Dankali da Flakes (Nan take)

Tushen Seleri (Dafa shi) *

Ruwan alkama mai sake

Turnip, turnip (dafa shi) *

Hamburger Buns

Abincin Abincin Abinci

Shinkafa nan take

Ruhun shinkafa (analog na popcorn), biscuits shinkafa

Tapioca (kayan cassava, irin hatsi)

Cututtukan suna da daɗi (nau'in waffles)

Lasagna (daga alkama mai taushi)

Rice tare da madara (tare da sukari)

Amaranth iska (analogue na popcorn)

Itace jirgin saman banana (wanda aka yi amfani dashi kawai a dafaffen foda)

Baguette, farin burodi

Biscotti (busassun cookies)

Albarkun garin kwalliya (mamalyga)

Cakuda hatsi mai ladabi tare da sukari

Cola, soda, soda

Gero, gero, masara

Matzo (an yi shi da farin gari)

Noodles (daga alkama mai taushi)

Polenta, grits na masara

Ravioli (daga alkama mai taushi)

Boiled dankalin turawa, ba tare da fata ba

Rice farin misali

Abincin hatsi na karin kumallo (Kellogg)

Rutabaga, beets na fodder

Farin sukari (fari)

Tacos (masara filla)

Jam misali, tare da sukari

Yafa (daga ingantaccen gari)

Quince jelly (tare da sukari)

Ruwan sukari (bushe)

Marmalade tare da sukari

Muesli (tare da sukari, zuma ...)

Bars na Mars, Sneakers, Kwayoyi ...

Gurasar gurasa (yisti-yisti)

Abincin hatsin rai (30% hatsin rai gari)

Jacket dankali (Boiled)

Gurasa mai kankara

Jacket dankali (steamed)

Sorbet (tare da sukari)

Apricots (gwangwani, a cikin syrup)

Banana kayan zaki (cikakke)

Garin baki daya

Kirim mai tsami (tare da sukari)

Ma mayonnaise (masana'antu, tare da sukari)

Lasagna (daga alkama durum)

Milk cakulan bushe sha (Ovomaltine, Nesquik)

Cakulan cakulan tare da sukari

Oatmeal porridge

Camargue shinkafa (hatsi duka, daga yankin Faransa na Camargue)

Ravioli (Hard Alkama)

Kukis na Shortbread (gari, man shanu, sukari)

Durum alkama groats

Mango ruwan 'ya'yan itace (sukari kyauta)

Bulgur (hatsi da aka dafa)

Ruwan Inabi (Free Free)

Mustard (tare da sukari)

Gwanda (sabo ne 'ya'yan itace)

Pened gwangwani a cikin syrup

Spaghetti (dafa shi sosai)

Tagliatelle (dafa abinci sosai)

Lura Launi mai launin kore yana nuna samfurori tare da abun da ke cikin carbohydrate na ƙasa da 5%, nauyin glycemic ɗinsu yana ƙarami kuma yana ba ku damar cinye waɗannan samfuran a cikin matsakaici ba tare da haɗari ba.

Glycemic index abinci

All Bran Flakes

Harshen hatsi na hatsi (sukari kyauta)

Biscuits (gari na alkama gaba daya, sukari kyauta)

Chayote, cristofina, kokwamba na Mexico (dankali da aka yanko daga shi)

Ruwan apple (sukari kyauta)

Cranberry, ruwan 'ya'yan itace lingonberry (sukari kyauta)

Ruwan abarba

Lychee (sabo ne 'ya'yan itace)

Macaroni (daga alkama durum)

Mango (sabo ne 'ya'yan itace)

Muesli (sukari kyauta)

Gurasar Quinoa (kusan kashi 65%)

Dankali mai dadi, dankalin turawa mai dadi

Tashar taliya da kullun

Shinkafa Basmati mai tsayi

Surimi (manna da aka yi da katako,)

Urushalima artichoke, earthen pear

Loafs na Wasa hatsin huhu

Abarba (fresh fresh)

Banana sycamore (raw)

Dukkanin alkama na gari

Innabi ruwan 'ya'yan itace jam

Ganyen alkama (hatsi da aka yi girki)

Dukkanin Hatsi

Gari mai yaduwa

Gari na alkama Farro (alkama gaba daya)

Ruwan innabi

Kamut Car Mats

Ruwan lemun tsami (sukari kyauta da kuma matsi mai kyau)

Peas Peas (gwangwani)

Gurasa mai cikakken sukari-mara nauyi

Dukkanin Alkama

Ruwan Basmati mara miskinai

Inabi ('ya'yan itacen sabo)

Rye (duka hatsi, gari ko burodi)

Tumatir miya (tare da sukari)

Ganyen Kirkin (Abincin Kaya)

Falafel (daga wake)

Farro (wani nau'in alkama)

Oatmeal (ba a dafa shi)

Ganyen wake (gwangwani)

Jingin jelly (sukari kyauta)

Dukgrain Kamut Alkama

Karas Juice (Kyautar sukari)

Matzo (daga dukkan garin alkama)

Gurasa daga 100% Duk Tsarin Yisti na gari

Pepino, guna guna

Al dente abincin taliya

Kukis na Shortbread (daga gari mai hatsi ba tare da sukari ba)

Thina Sesame Manna

Sorbet (sukari kyauta)

Buckwheat (cikakken hatsi, gari ko burodi daga gare ta)

Spaghetti al dente (lokacin dafa abinci 5 da minti)

Garancin Glycemic Index Foods

Montignac Sugar Abincin cakulan kyauta)

Peach Bayar M, Nectarine (Fresh Fruit)

Kassule (Faransancin tasa)

Tushen Seleri (Raw)

Dankin (sabo ne 'ya'yan itace)

Ice cream (fructose)

Falafel (kaftanuwa)

Figs, 'ya'yan itacen Opuntia (' ya'yan itace sabo)

Pomegranate (sabo ne 'ya'yan itace)

Fararen wake, cannellini

Orange (sabo ne 'ya'yan itace)

Gurasar Germinated

Peach (sabo ne 'ya'yan itace)

Peas kore (sabo)

Apple (freshan itacen sabo)

Apple (stew stew)

Plum (sabo ne 'ya'yan itace)

Sanya almond manna ba tare da sukari ba

Ruwan Tumatir mai Taurin kai

Wasa kayan girki (Fiber 24%)

Durum Alkama Vermicelli

Soya Yogurt (Flavored)

Apricot (sabo ne 'ya'yan itace)

Tsarin Abincin hatsi Montignac

Ganyen wake

Oat madara (raw)

Milk ** (kowane mai mai)

Marmalade (sukari kyauta)

Pear (sabo ne 'ya'yan itace)

Inabi ('ya'yan itacen sabo)

Kozelec, oat tushe

Cakulan Gashi (> 70% koko)

Mungo Beans (Soya)

Kirki na Gida (Kyauta Sugar)

Almond manna (sukari kyauta)

Hazelnut yankakken cikin manna (hazelnut)

Koko foda (Free Free)

Cakulan Gashi (> Kankana 85%)

Dabino na ɓangaren litattafan almara

Montignac Sirri kyauta

Hazelnut Gyada

Kayayyakin soya (soya nama, da sauransu)

Sauya Sauya

Soya Yogurt (Na halitta)

Chard, beetroot

Itace hatsi (soya, alkama)

Gherkins, yankakken cucumbers ba tare da sukari ba

Carob foda

Salatin kore (nau'ikan daban daban)

Bran (alkama, oat, da sauransu)

Tempe (samfurin soya mai rauni)

Lobsters, crabs, lobsters

Lura Abubuwan da ke cikin madara suna alama a ja, tunda suna da babban insulin insulin, don haka ya kamata a yi amfani dasu da hankali.

Glycemic fihirisa da glycemic load (Tables) / Forumamonti - forumonti.com

MacDonald P. Aro E. Abincin Ilimin Halittu .. Magance matsalolin nauyi, cholesterol mai yawa, cutar zuciya, da cutar Alzheimer. - SPb., 2011.

Gyaran cututtukan cututtukan zuciya da tsarin jijiyoyin jini / Ed. I.N. Makarova. M., 2010.

Game da zabin taliya

Fara cin abinci a Montignac, dole ne mutum ya ɗauki zaɓi na samfuran gaske. Yana da matukar muhimmanci a haɓaka ɗabi'ar karanta abubuwan samfuri; Na riga na faɗi wane burodi da za'a zaɓa cikin kayan. A yau kadan game da abin da taliya za ku zaɓa idan kun yanke shawarar canza yanayin cin abincinku.

Taliya Durum alkama

Don abincin furotin-carbohydrate, taliya da aka yi daga gari alkama, misali, durum, ya dace.Tashar alkama na Durum yana da ma'anar glycemic na 50.

Akwai irin wannan yanayin: idan spaghetti daga durum an dafa shi al dente (ba a sarrafa shi), GI ɗin su ba 50 bane, amma 40.

Misalin irin wannan taliya ita ce Macfa, Shebekinsky, Noble, Karin-M. Abun da ke cikin wadannan taliya shine gari, ruwa da gishiri.

Nemi nan don irin wannan “Stanitsa” daga Makf. Suna daga cikin gari 2 na digiri.

Duk da haka akwai irin wannan kasasshen kalori mai ƙarancin kalori "Da kyau don Lafiya" wanda aka yi daga gari na alkama na durum. Kamfanin Omsk Pasto Fasta ne ya samar da su

Chelyabinsk kamfanin SoyuzPishcheprom yana samar da taliya daga nau'in alkama na durum Tsar da SoyuzPishcheprom

Alamar SoyuzPishcheprom tana da ɗan rahusa, tunda an ƙara musu gari mai digiri biyu.

Tashar taliya mai cin abinci

Da kyau, idan taliya ne daga garin alkama gaba daya, yafi kyau, kodayake, sun fi tsada fiye da alkama durum.

Taliya daga abincin alkama gaba daya yana da alamomin glycemic na 40. Akwai irin waɗannan hatsi na taliya da aka samar ta Macaron-Service LLC, Moscow. Da ke ƙasa akwai hoto na waɗannan taliya taliya tare da seryogina.ru

Ga wani misali da irin wannan taliya.Ta da ake bayar da abincin abincin taliya, ana gan su a hanyar sadarwa “Tsallake-tsallake”.

Metne Penne rigakafin taliya mai alkama da aka yi daga alkammar alkama.

Tumbin alkama na alkama gaba daya.

Talakawa masu araha ana yin su ne da burodin gari, a tafasa su kamar yadda aka saba, suna da GI na 55, amma idan an dafa su al diente, GI zai zama 50. Kuma idan kuka yi sanyi, sai a rage. Don haka ana iya cin taliya irin ta talakawa (zai fi dacewa sanyi), amma idan bakya son irin taliya, to ya kamata ku zaɓi daga alkama durum ko hatsi duka.

Bari in tunatar da ku cewa a cikin 1 na farko, ana ba da taliya a lokacin abincin furotin-carbohydrate tare da kayan lambu ko dafaffen (stewed) kifi, jatan lande, squid, ba za a ƙara kitse ba. 160 g na taliya mai narke ya isa don bautar 1st.

Tunda dukkan taliya irin ta al-al-coente da soya vermicelli suna da alamar glycemic na 35 da 30, bi da bi, ana iya amfani dasu a duka furotin-carbohydrate da abinci mai gina jiki.

Bayanan da ke da dangantaka:

Shin kuna son shafin?

Kuna iya karɓar sabuntawa akan "Montignac Nutrition" ta Email ko biyan kuɗi zuwa RSS

KYAU YAN MATA! Abin da kuka aikata, sake, rage wani sabon abu akan kanku daga KA! Na yi imani da cewa bautar Montignac shekaru da yawa tuni KYAUTA game da abincin da NA SAN-babu, GAME DA DUK-GARI - ba a tunanin! Gaya mini, idan ba za ku iya ba, kuma a cikin Moscow don siyan soya vermicelli ko taliya? Na gode sosai gareku. SANYA KYAUTA Sabuwar Wuta KYAUTA! YANZU A CIKIN SA'AD KAWAI 18 KG KAWAI!

Violetta, farashin kayan abinci na soya yana da sama-sama, da alama za ku neme su a sassan kayan abinci na Jafananci da Sin a cikin manyan kantuna masu tsada. Zai fi sauƙi don zuwa gidan cin abinci na kasar Sin :)))

Har yanzu akwai zaɓi don yin noya na soya na gida, amma ƙarancin soya zai zama mai rahusa.

Anan ina cikin alamomin na irin wadannan shagunan kan layi (banyi amfani da ayyukansu ba tukuna), _http: //organictrade.ru/index.php? CPath = 63_36

_http: //www.fuji-san.ru/category/soevaja-lapsha/ amma suna da wasu irin rashin daidaito, noodles “Funchoza” noodles shinkafa ce tare da GI 65, kuma ba soya bane tare da GI 30.

M taliya mai taliya a ina suke?

Arthur, ba abu bane mai sauki)) Idan an yi su daga garin durum kuma a dafa (al diente), to a zahiri ana iya cin su a cikin abincin furotin. Amma zai kasance, kamar yadda yayi magana, “a bakin bakin ɓarna”. Bayan haka, bayan duk, taliya yana nufin samfurori tare da abun cikin carbohydrate mai yawa a cikin 100 g, don haka nauyin glycemic zai kasance mai girma, duk da cewa suna da GI-35. Sabili da haka, a cikin 1 na farko yana da aminci mafi sauƙi ga nauyinmu kar mu haɗasu da mai. Kodayake akwai taliya tare da ƙananan GI. Akwai spaghetti Italiyanci na alama ta Montignac a cikin yanayi tare da inulin da babban abun cikin fiber, suna da GI na 10, kuma ana iya cin su tare da cuku. Cibiyar adana bayanai ta jami'ar Sydney ta ƙunshi Catelli spaghetti tare da GI na 27.

Da kyau, kuma wani irin wannan damuwa: ga maza, ta amfani da hanyar Montignac, rasa nauyi yana da sauki, sabili da haka, zaku iya ƙoƙarin hada su a cikin abincin BL, amma ku kalli yanayin ƙarfin, idan kun tashi, yana nufin taliya ce laifin, kuma dole ku bar su don abincin BU))

Ina yin wasanni da yawa kuma kawai in ci yanki na “daidai”, biyu, yaduwar burodi da safe, da kyau, ba zan iya ba). Na fahimci cewa akwai wasu dubaru na mata, amma duk da cewa na ninka kashi biyu, har yanzu bai isa ba, saboda haka na ci carbohydrates kusan kowace rana. Ni babban babban dankali ne da dankalin turawa, amma na fahimci cewa waɗannan halaye ne marasa kyau kuma yanzu na yi ƙoƙari na bambanta abinci na a hanyar da ta dace, na karanta shafin yanar gizonku (na gode, abubuwa masu ban sha'awa da yawa a wuri guda (farin ciki)) kuma na yanke shawara na yin la'akari da wasanni. Da farko na ci shinkafa da buckwheat kawai, m, na gaji da shi sosai, na daina, ba zan iya kallon buckwheat kwata-kwata. Yanzu na yi abincina ta wannan hanyar, sau 2 a mako - shinkafa, sau 2 - taliya, sau 2 - wake, wannan tasa ce ta abinci don naman sa, tuna, kaji. Kuma jadawalin yau da kullun na

A karfe 8 na yamma (kafin wasanni) apple / lemo ko ƙwayaye da shayi mai kauri,

a cikin furotin furotin 11 tare da banana (sabo ne 'ya'yan itace),

13 shinkafa / taliya / wake tare da tunawa / naman sa naman kaza

16 Abin ciye-ciye (kwayoyi / 'ya'yan itace / zagaye. Curd ko yogurt)

18 shinkafa / taliya / wake tare da tunawa / naman sa / kaza

21 abun ciye-ciye ('ya'yan itace ko yogurt / cuku gida)

Babban dabaru pishchikkal, abun ciye-ciye

Na karanta amsoshin ku, ba tare da tunani na dogon lokaci na fahimci cewa ku 'ya mace ce da ta san abubuwa da yawa game da abinci mai gina jiki), kuma kun san sosai, na tabbata cewa kun fi kyau kyau), Ina son sanin ra'ayinku / lura game da irin wannan abincin, da gaske zan so ku godiya).

P.S. Ni cikakkiyar mai son Montignac ce ba, amma wasu daga cikin abubuwan da ya lura suna da matukar ma'ana.

P.S.S. Ina cin kwayoyi a kowace rana, gram 30 akan matsakaici (abun ciye-ciye guda), amma kawai na karanta akan shafin yanar gizonku cewa cuku gida da yogurt ba abu ne mai yuwuwa ba, amma a gare ni hanya ce mai sauƙin samo furotin, saboda ba ku cin nama da yawa ko kifi ...

Arthur, kun manta game da tantanin halitta - yana da ƙarancin GI (duba Glycemic Index of Barley Group), zai iya zama lafiya tare da kaji da tunawa. Bayan wake, akwai lentil da kaza - waɗannan sune ƙwayoyin carbohydrates masu kyau. Ban lura da sabo kayan lambu a cikin menu ba (a cikin hunturu zaku iya cin sabo kabeji, karas da radishes). Ban ga 'ya'yan itatuwa bushe (bushe apricots, prunes, apples bushe) don' yan wasa - wannan kyakkyawan tushe ne na carbohydrates. Haka ne, Montignac yana ba da shawara game da kiwo, amma busasshen gida mai skimmed mai ƙanshi ba ya ƙunshi whey mai yawa, ba da fifiko ga shi. Kuma sake, don maza, duk hane-hane za'a iya shakatawa. Kimiyyar ku ta bambanta, ya fi sauƙi a gare ku raba tare da ƙarin fam. Kuma a nan akwai wasu ƙarin shawarwari don 'yan wasa da ke amfani da hanyar Montignac.

Gaya mini, ana iya dafa abincin hatsi bisa ga Montignac? I.e. Ba zan iya tunanin ba da dafaffar oatmeal ko shinkafa ba. Ina tambaya, don nazo da yawa inda suke rubutu cewa suna birgima da ruwan zãfi da kuma voila - shi ke nan. Idan na dafa, to sai na dafa wa wannan halin da hatsi ba ta fashe, kamar a iya magana, cewa jakar ba ta juya. Shin wannan dama?

P.S. GI abinci ne kawai yake ci? I.e. me aka dafa basmati gi?

Arthur, kuna da gaskiya a cikin Arite, ƙarancin hatsi da kuka dafa, ƙananan GI ɗin su. Amma game da GI, babbar cibiyar GI ta Jami'ar Sydney tana nuni da dafaffen abinci ko kayan masarufi. Kuma akwai alamar GI na duka ɗanyen mai da ɗanɗanar abinci. Yayi arba'in ne don raw, kuma 60 na kayan kwandon .. Saboda haka, sun rubuta cewa kada a tafasa flakes, amma a dafa shi da ruwan zãfi, kuma zaku iya jira har sai sun yi sanyi, ko mafi kyawun zuba ruwan sanyi ko madara, da dare, don ku iya laushi. Idan ba ku son hatsi a cikin wannan nau'in, ku gwada a cikin hanyar smoothie, idan smoothie bai yi aiki ba, to kawai ku ware hatsi daga abincinku, menene don azabtar da kanku? Baya ga hatsi, akwai hatsi, kuna iya dafa su. GI dafaffen basmati - 50, lokaci varkiminut.

Ni ne kwamandan injin dutsen da ke samar da durum. Cikakkiyar maganar banza game da gari 2 da digiri biyu. A cikin nibs na taliya akwai kashin “barbashi”. Wannan ya faru ne ta hanyar fasahar samarwa - nika mai hatsi ce, ba ƙura ba ce, kamar gari. Duba ainihin tallan abincin Italiyanci na dindindin - dole ne akwai barbashi mai launin ruwan kasa a wurin. Idan ba su bane, wannan karya ne da aka yi daga garin yin burodi, wanda yake koda da daidaituwa.

Amma don rubutu game da bran a aji na 2 durum - Nonsense. Abubuwan da ke kusa da waje na hatsi suna yanzu a cikin aji 1 da 2, amma muna magana ne game da rabin kashi.

Oleg, mutane da yawa godiya ga bayyanawa.

Gaisuwa ga Nika. Minti nawa kuka dafa taliya daga garin alkama mai duka, har suka zama basu shiga ba?

onkerman, yawanci yana zuwa minti 6-7, amma don farawa, rage lokaci zuwa rabi daga abin da aka nuna akan kunshin. Idan aka nuna a wurin don dafa mintuna 12, sai a dafa 6. Kuma a gwada ciza, idan ta yi yawa, sai a ƙara wasu yan mintuna.

Tambaya ce ga Oleg, kuma gabaɗaya ga duk waɗanda suke da kwanciyar hankali. Lokacin dafa taliya (kowane aji da gari), ana fitar da farin farin ruwa, menene?

Wata tambaya: shin an rage yawan carbohydrates yayin dafa taliya? wato, misali, saro 100g na busasshen taliya, dafa shi, nauyin ba 100g ba ne amma ƙari ne, g, amma a ka'idar adadin kuzari da adadin carbohydrates a cikin waɗannan 200g ya kamata iri ɗaya ne a cikin 100g. a'a?

Ka dafa macoroni na mintina 2, daga lokacin tafasa, sannan ka kashe gas, ka rufe murfin ka tsaya na tsawan mintuna 5-10. Abin da kuke buƙata! Al dente yummy!

Olga, na gode da zabin, shima tattalin arziki ne (dumama minti 2 kawai)

Dukkanin masara taliya mai kunkuntar taliya, ba zaku iya ci tare da kaza da kifi tare da mai 1 tbsp ba? Yawancin nau'ikan mawuyacin hali ba ya buƙatar mai idan an ci shi da kaza .. ko kifi.

Ee, Catherine, yi tunani dama :))

Kuma tare da naman sa za ku iya cin goulash na hatsi baki ɗaya don abincin dare, ba a dafa shi ba?

A'a, bai dace ba don abincin dare.

a fili yana nuna taliya “baƙi” ne sannan muna cin abincin rana kawai tare da kaza, nama ko kifi ... don abincin dare muke cin abinci mara nauyi .. Me yasa bai kyautu ku ci ba? nama baya bukatar cin abinci ko a hada shi da taliya, suna da GI = 35? Zan iya samun sel?

Catherine, a, komai daidai yake!

Don abincin dare, muna cin abinci mai sauƙi, saboda haka nama (kaza) da carbohydrates tare da ƙarancin GI, amma tare da ƙarancin carbohydrate (taliya CH, taliya, shinkafa daji, da lemo) suna da kyau a ci abincin rana. Kuma don abincin dare, yana da kyau a zaɓi miya ko kayan lambu (suna da ƙarancin carbohydrate mai yawa) tare da kifi. Kuma idan ga abincin dare zamu ci carbohydrates tare da babban carbohydrate mai yawa (g a bushe), to, ba tare da nama ba kuma tare da kyakkyawan yanki na sabo kayan lambu salatin. Carbohydrate yawa - yana nuna adadin carbohydrates a cikin 100 g na samfurin, karin carbohydrates, mafi girma adadin carbohydrate.

Kuna iya nemo kan taliya irin wake, na gwada shi da dadi sosai, amma ba zan iya samun komai game da su ba.

Idan abun da ke ciki bai ƙunshi ƙarin sitaci ba, to, ya kamata GI ɗin sama da 30.

Ba a fahimta ba) Na gode, a cikin kayan wake da garin wake.