Darajar abinci mai gina jiki da kuma glycemic index na gari da kayan abinci na gari

Indexididdigar glycemic alama ce da ke nuna cewa a halin yanzu sanannu ne ba kawai tsakanin masu ciwon sukari ba (kamar yadda yake nuna tasirin carbohydrates akan matakan sukari), har ma a tsakanin 'yan wasa. Lowerasa da GI, mai saurin sukari ya shiga jini, da ƙyar matsayinsa ya hauhawa cikin jini. Kuna buƙatar yin la'akari da wannan alamar a ko'ina, a cikin kowane kwano ko abin sha da kuka ci. Lyididdigar glycemic na gari da samfuran gari a cikin tebur zai taimaka maka gano wane samfurin za'a iya cinye shi, kuma wanne ne mafi kyawun riƙewa.

Zaka iya saukar da teburin domin ya kasance koyaushe yana kusa kuma zaka iya kwatanta ko samfurin musamman don GI daidai ne a gare ku, a nan.

Tebur na ƙimar abinci mai gina jiki da kuma glycemic index na gari da samfuran gari a kowace g 100.

Lokacin zabar samfuran, mayar da hankali kan sarrafa su, ƙarancin aiki, ƙananan ƙididdigar glycemic. Kar ku manta game da darajar abinci mai gina jiki, saboda abun da ke cikin kalori ya ƙunshi ainihin waɗannan alamun.

Me nika?

Gari da aka samo daga albarkatun ƙasa guda ɗaya, amma a hanyoyi daban-daban na sarrafawa, ya bambanta cikin nikarsa:

• Ganda mai kyau - irin wannan samfurin shine sakamakon tsabtace hatsi daga harsashi, bran da Layer nauro. Yana da narkewa saboda mahimmancin adadin carbohydrates a cikin abun da ke ciki.
• Nika niƙa - wannan nau'in gari yana da fiber daga harsashi na hatsi. Amfani da iyaka.
• M nika (gari na gari) - kwatankwacin hatsin da aka yanke. Samfurin yana da dukkanin abubuwan haɗin abinci. Ya fi dacewa kuma yana da amfani don amfani da ciwon sukari da abinci mai ƙoshin lafiya.

Kimanin abin da ya ƙunshi gari shine:

• sitaci (daga 50 zuwa 90% dangane da iri),
• sunadarai (daga 14 zuwa 45%) - a cikin alamomin alkama suna da ƙasa, a cikin soya - mafi girma,
• lipids - har zuwa 4%,
• fiber - fiber na abin da ake ci,
• B-jerin bitamin
• retinol
• tocopherol
• enzymes
• ma'adanai.

Garin alkama

An sanya nau'ikan da yawa daga alkama. Babban halin yana da alaƙa da ƙananan fiber abun ciki, ƙaramin ƙananan ƙwayar cuta da rashi shear hatsi. Irin wannan samfurin yana da babban adadin kuzari (334 kcal) da mahimman ƙididdigar glycemic index (85). Wadannan manuniya suna darajan alkama na gari a matsayin abinci wanda ƙuntataccen muhimmin sashi na abincin masu ciwon sukari.

Manuniya na sauran iri:

• Na farko - girman barbashi yayi girma, abun cikin kalori - 329 kcal, GI 85.
• Na biyu - alamu masu girma suna cikin kewayon har zuwa 0.2 mm, kalori - 324 kcal.
• Krupchatka - barbashi har zuwa 0.5 mm, tsabtace daga harsashi, yana da ƙananan adadin fiber.
• Fuskokin bangon bango - har zuwa 0.6 mm, ana amfani da hatsi marasa ma'ana, saboda haka adadin bitamin, microelements da fiber sun fi wakilan da suka gabata.
• Garin hatsi gaba ɗaya - yana haɓar hatsi na albarkatun ƙasa, mafi amfani ga duka lafiya da marasa lafiya.

Garin oat

Daga cikin dukkanin albarkatun ƙasa waɗanda ake amfani da su don samar da oatmeal, hatsi suna da ƙananan matakin carbohydrates (58%). Bugu da kari, abun da ke hatsi ya hada da beta-glucans, wanda ke rage sukarin jini kuma yana bayar da gudummawa wajen kawar da kwayar cholesterol, da kuma bitamin B da abubuwanda aka gano (zinc, iron, selenium, magnesium).

Adara kayayyakin da ake amfani da su na oat a cikin abincin na iya rage buƙatar jiki ga insulin, kuma adadi mai yawa na fiber yana taimakawa wajen daidaita ɗiban abinci. Indexididdigar glycemic tana cikin kewayon tsakiya - raka'a 45.

M abinci mai yiwuwa dangane da oatmeal ga masu ciwon sukari:

• kukis na oatmeal
• pancakes tare da maple syrup da kwayoyi
• pies tare da zaki da m apples, lemu.

Buckwheat

Buckwheat gari (glycemic index shine 50, adadin kuzari - 353 kcal) - samfurin abinci wanda zai ba ku damar tsarkake jikin gubobi da gubobi. Da amfani kaddarorin mayallu:

• Bitamin B yana daidaita tsarin tsakiya da na jijiyoyin jiki,
• nicotinic acid na kawar da yawan kiba a jiki, yana daidaita wurare dabam dabam na jini,
• jan ƙarfe yana da hannu a cikin haɓaka da bambancin sel, yana ƙarfafa kariyar jiki,
• manganese yana goyan bayan ƙwayar thyroid, yana daidaita matakin cutar glycemia, yana ba da damar samar da bitamin da yawa,
• zinc yana dawo da yanayin fata, gashi, kusoshi,
• acid mai mahimmanci suna samar da buƙata ta hanyoyin makamashi,
• folic acid (musamman mahimmin lokacin lokacin haihuwa) yana ba da gudummawa ga ci gaban al'ada na tayin kuma yana hana bayyanuwar rashin damuwa a cikin bututun ƙarfe,
• baƙin ƙarfe yana taimakawa wajen haɓaka haemoglobin.

Garin masara

Samfurin yana da layin glycemic mai faɗi 70, amma saboda kayan haɗin sa da yawancin kaddarorin masu amfani, yakamata ya zama tsarin abincin mutane duka lafiya da marasa lafiya. Yana da manyan matakan fiber, wanda yake da tasiri mai amfani akan narkewa da narkewar abinci.

Lambobi masu mahimmanci na thiamine suna ba da gudummawa ga hanya ta yau da kullun na ayyukan juyayi, haɓaka samar da jini ga kwakwalwa. Samfurin masara yana kawar da yawan kiba, yana haɓaka sabbin ƙwayoyin sel da kyallen takarda, yana haɓaka haɓakar ƙwaƙwalwar tsoka (a kan asalin mahimmancin aikin jiki).

Samfurin rye

Ranshi mai (glycemic index - 40, abun cikin kalori - 298 kcal) shine mafi yawan nau'ikan sha'awar ƙirar samfuran gari. Da farko dai, wannan ya shafi mutane masu cutar hawan jini. Mafi yawan abubuwan gina jiki sun ƙunshi nau'in fuskar bangon waya, wanda aka samo daga hatsi hatsin da ba a tsara su ba.

Ana amfani da gari na hatsin rai don yin burodi, amma abun da ke cikin ma'adanai da bitamin ya ninka alkama sau uku, da kuma adadin fiber - sha'ir da buckwheat. Haɗin ya haɗa da abubuwa masu mahimmanci:

Menene ma'anar bayanan glycemic

GI alama ce dake nuna tasirin abinci iri-iri akan gulukon jini. A mafi girma da fihirisa wani samfurin, da sauri tafiyar matakai na rushewar carbohydrates a cikin jiki ya faru, kuma daidai da haka, lokacin ƙara yawan sukari yana haɓaka. Calcuididdigar ta dogara da glucose na GI (100). Matsakaicin samfuran da suka rage da abubuwan da ke tattare da shi shine ke ƙididdige yawan maki a cikin jigidansu.

Ana la'akari da GI mara ƙaranci, sabili da haka mai lafiya ga mai haƙuri da ciwon sukari, idan alamunsa suna cikin kewayon daga 0 zuwa 39. Daga 40 zuwa 69 matsakaici ne, kuma sama da 70 babban adadi ne. Ba kawai waɗanda ke fama da “cutarwa mai dadi” kaɗai suke amfani da su ba, har da waɗanda suke ƙoƙarin yin ingantacciyar rayuwa da kuma bin ka'idodin abinci mai lafiya. Manuniya na GI, abubuwan da ke cikin kalori, rabo na furotin, fats da carbohydrates na manyan hatsi an nuna su a tebur.

Lyididdigar glycemic alama ce mai mahimmanci mai aminci ga masu ciwon sukari

Krupa ya shahara sosai tsakanin waɗanda suka yanke shawarar cin daidai. Har ma akwai adadin kayan abinci na masarar da aka keɓance su musamman da kayan marmari da kuma abincin da ke ci.

Batu mai ban sha'awa shi ne cewa GI na kayan ƙwari da dafaffen hatsi suna cikin rukuni daban-daban:

• raw buckwheat - 55,
• Boiled groats - 40.

Mahimmanci! Ruwa a lokacin dafa abinci yana rage GI na kowane hatsi. Wannan yanayin yana aiki ne kawai idan babu wasu abubuwan ƙari, ko da mai, ba a samu.

Samfurin yana cikin rukunin tsakiya. Ofarin madara ko sukari ya riga ya nuna sakamako daban-daban, canja wurin hatsi zuwa nau'in hatsi tare da babban glycemic index. 100 g na buckwheat a kowane kwata ya ƙunshi carbohydrates, wanda ke nufin cewa dole ne ku guji cin shi don abincin dare da haɗuwa tare da sauran samfuran carbohydrate. Zai fi kyau a haɗo tare da kayan lambu kuma ƙara furotin a cikin nau'in kifi, naman kaza.

Aikin shinkafa ya dogara da nau'ikansa. Farar shinkafa - hatsi, wanda ya gudana cikin tsabtatawa da niƙa - yana da alamar 65, wanda ke danganta shi da ƙungiyar samfuran tsakiyar. Brown shinkafa (ba a gurza ba, ba a goge ta ba) ana kimanta shi da raka'a 20 ƙasa, wanda ke sa aminci ga masu ciwon sukari.

Rice - sanannen hatsi a duniya wanda ke ba ku damar satattatar da jiki tare da abubuwan da ake buƙata

Rice shago ne na bitamin na rukunin B, E, macro- da microelements, har ma da mahimmancin amino acid. Marasa lafiya suna buƙatar wannan don rigakafin rikice-rikice na ciwon sukari (polyneuropathy, retinopathy, ilimin cututtukan koda).

Yawancin launin ruwan kasa suna da amfani duka a cikin adadin abubuwan da jiki ke buƙata kuma a cikin alamu na mutum guda ɗaya na GI da adadin kuzari. Kadai kawai shine takaitaccen rayuwar shiryayye.

Mahimmanci! Milk yana rage shinkafa GI idan aka kwatanta da ruwa (70 da 80, bi da bi).

Gwangwadon gero an ɗauka shine samfurin tare da babban ma'auni. Zai iya kai 70, wanda ya danganta da matsayin girmanwa. Wanda ya fi kauri a cikin warin kwalliya, ya fi abun ciki da sukari da shi. Koyaya, duk kayan da mutum yayi amfani dashi yasa ya zama sananne:

• rigakafin cututtukan zuciya,
• hanzarta na karbo abubuwa masu guba daga jiki,
• tasiri mai amfani akan narkewa,
• saukarwa da cholesterol a cikin jini,
• hanzari na yawan kiba, saboda wanda aka rage yawan kitse,
• normalization da karfin jini,
• maido da aikin hanta.

Garin flax

Indexididdigar glycemic na flaxseed yana da raka'a 35, wanda ya danganta shi da samfuran halayen. Har ila yau, abun cikin kalori yana da karanci - 270 kcal, wanda yake mahimmanci a cikin amfani da wannan nau'in gari don kiba.

Garin flaxseed ana yinsa ne da flaxseed bayan an fitar dashi daga ciki ta matsi mai sanyi. Samfurin yana da waɗannan kaddarorin masu amfani:

• normalizes na rayuwa tafiyar matakai,
• yana ƙarfafa aikin narkewa,
• yana hana cututtukan zuciya da jijiyoyin jini,
• normalizes glycemia da cholesterol,
• yana ɗaure abubuwa masu guba da cirewa daga jiki,
• yana da tasirin cutar kansa.

Ganyen pea

GI na samfurin yana ƙasa - 35, abun da ke cikin kalori - 298 kcal. Ganyen pea yana da ikon rage alamun glycemic na wasu samfuran yayin cin abinci. Normalizes tafiyar matakai na rayuwa, yana hana ci gaba da yaduwar ƙwayoyin tumo.

Samfurin yana rage alamomi masu yawa na cholesterol a cikin jini, ana amfani dashi don cututtukan kayan aikin endocrine, yana kariya daga haɓakar ƙarancin bitamin.

Amaranth gari

Ana kiran Amaranth tsire-tsire mai tsire-tsire wanda ke da ƙananan furanni, 'yan asalin Mexico. Abubuwan da aka shuka na wannan tsiro sune abubuwan ci kuma an yi amfani dashi cikin nasarar dafa abinci. Amaranth gari shine madadin mai kyau ga waɗanda aka lalata waɗanda ke da babban GI. Indexididdigar ta kawai raka'a 25 ne, abun da ke cikin kalori - 357 kcal.

Abubuwan da ke cikin gari na amaranth:

• yana da sinadarai da yawa,
• kusan babu mai mai,
• ya ƙunshi wakilan maganin antitumor
• amfanin samfurin yau da kullun yana ba ku damar cire ƙwayar ƙwayar cuta da yawa kuma dawo da karfin jini zuwa al'ada,
• yana karfafa garkuwar jiki
• An ba da izinin waɗanda ba za su iya yin haƙuri ba (ba a haɗa)
• dauke da wani iko antioxidant,
• Yana taimakawa wajen daidaita ma'aunin hormonal.

Samfuran Rice

Gari na Rice yana da ɗayan mafi girman alamun GI na 95. Wannan ya sa ya zama doka ga masu ciwon sukari da kuma masu kiba. Calorie abun ciki na samfurin shine 366 kcal.

Za'a iya amfani da samfurin kan shinkafa albarkatun shinkafa don yin gwangwanin waina, da wainan, da dama. Irin wannan gurasar bai dace da yin burodin abinci ba, saboda wannan, ana amfani da haɗuwa tare da alkama.

Garin soya

Don samun irin wannan samfurin, yi amfani da tsari na niƙa wake. Soya ana ɗaukar ɗakunan ajiya na furotin na asalin tsirrai, baƙin ƙarfe, bitamin B-jerin, alli. A kantin sayar da kantin kantin zaka iya samun nau'ikan iri-iri wanda ya riƙe duk abubuwan haɗin da suke da amfani, da mai-mai (GI shine 15). A cikin abu na biyu, gari ya ƙunshi alamomin alli da furotin tsari na girma.

• ƙananan ƙwayoyin cuta
• yi yaƙi da ƙima sosai
• rigakafin zuciya da cututtukan jijiyoyin jiki,
• anti-cancer Properties
• gwagwarmaya da bayyanar cututtukan menopause da menopause,
• antioxidant.

Ana amfani da samfurin waken soya don yin buns, kek, pies, muffins, pancakes da taliya. Yana da kyau a matsayin mai kauri don kayan girki na gida da biredi, ya maye gurbin qwai na kaza dangane da inganci da abun da aka hada (1 tablespoon = 1 kwai).

Fahimtar abun da ke cikin caloric, GI da kaddarorin gari da suka dogara da kayan albarkatu iri daban daban zasu baka damar zaban samfuran da aka ba da izini, sarrafa abincin sosai, sake cika shi da abubuwan gina jiki da ake buƙata.

Alkama mai alkama

Ganyen alkama suna da alamomi masu maki 40 zuwa 65. Akwai nau'ikan hatsi na alkama waɗanda ke da mashahuri ga masu fama da cutar sankara kuma sun shahara saboda ƙwayoyin haɓaka masu mahimmanci:

Gwanin alkama ana ɗaukar shi samfurin-mai-mai-nauyi ne, amma yana da kaddarorin da ke ba da gudummawa ga rage matakan glucose, haɓakar ƙwayar jijiyoyi, da kuma kunna ayyukan farfadowa a cikin ƙwayoyin mucous.

Wannan hatsi ne daga hatsi na alkama na bazara. Abunda ke ciki an cika shi da bitamin, amino acid, microelements waɗanda ke taimakawa ƙarfafa tsarin rigakafi, dawo da lafiyar zuciya da jijiyoyin jini, inganta ayyukan tsarin juyayi na tsakiya. Kari akan haka, croup yana da ikon hanzarta sake farfado da fata da abubuwan da suka samo asali, wanda yana da mahimmanci ga rikicewar cutar siga.

Wani nau'in hatsi da aka samo ta hanyar hura hatsi alkama. Sannan a bushe a rana, a gurguje su gutsuttsura.Wannan jiyya yana ba da kwano na gaba kayan dandano na musamman. Littafin sa shine 45.

Ana iya amfani da Bulgur gaba ɗayanta. Waɗannan hatsi masu launin ruwan kasa tare da harsashi na sama. Wannan farar shinkafar ce ke da adadin wadataccen abinci mai gina jiki. Bulgur ya cika da:

• tocopherol
• B bitamin,
• Vitamin K
• gano abubuwan
• carotene
• asusukan kitse masu narkewa
• ash abubuwa
• zaren.

Bulgur-jita jita - kayan ado na tebur

Yawan amfani da hatsi na yau da kullun yana dawo da yanayin tsarin juyayi, yana tsara matakan tafiyar matakai, kuma yana da tasiri sosai kan aikin hanjin.

Wani nau'in alkama ne na musamman tare da GI 40, wanda ya bambanta cikin tsari da girma daga duk nau'ikan da aka sani. Harshen da aka harba yana da girma, ana kiyaye shi daga waje tare da fim mai wuya wanda ba'a ci abinci ba. Godiya ga wannan, an kiyaye hatsi daga kowane nau'in mummunan tasiri, ciki har da daga rediyo na rediyo.

Harshen hatsi ya yi kyau sama da alkama a cikin ƙwayoyin sunadarai. Suna taimakawa karfafa jiki, daidaita matakan glucose na jini, inganta aiki na kayan aikin endocrine, zuciya, jijiyoyin jini, da tsarin jijiyoyi na tsakiya.

Ofaya daga cikin nau'in alkama na alkama tare da GI 65. Abinda ya ƙunsa yana da mahimmanci ga adadin jan ƙarfe da ke buƙata don aiki na yau da kullun na tsarin musculoskeletal, rigakafin osteoporosis, kazalika da babban adadin bitamin B5 wanda ke daidaita tsarin juyayi.

Harkokin shinkafa

Wannan nau'in hatsi shine shagon bitamin, amino acid da ma'adanai, amma dole ne a bi da shi tare da taka tsantsan, tunda GI na samfurin zai iya kaiwa 70. Yana da kyau kada kuyi amfani da madara da sukari yayin shirya kayan masara. Ya isa a tafasa hatsi a ruwa kuma ƙara ɗan ƙaramar fructose, stevia ko maple syrup a matsayin mai zaki.

Grits na masara sun shahara saboda babban abin da ke tattare da waɗannan abubuwan:

• magnesium - a hade tare da bitamin-jerin bitamin yana inganta halayyar sel zuwa insulin, yana da tasiri mai amfani akan aiki zuciya da jijiyoyin jini,
• baƙin ƙarfe - yana hana haɓakar ƙwayar cuta, yana inganta jijiyoyin sel tare da oxygen,
• zinc - yana ba da gudummawa ga aiki na yau da kullun, yana ƙarfafa tafiyar matakai na rigakafi,
• Bitamin B - mai da tsarin juyayi, amfaninsu wani matakin kariya ne ga ci gaban cututtukan ciwon sukari,
• beta-carotene - yana daidaita aikin mai nazarin gani, yana hana bayyanar retinopathy.

Mahimmanci! Ya kamata a yi amfani da kayan masara na musamman a cikin irin tafasasshen. Flakes, masara ko sanduna suna da GI wanda yafi hakan girma.

Kwakwalwar masara sha'ir jagora ce a cikin wadatattun abinci masu koshin lafiya. Maganin shine 22-30 idan an dafa shi cikin ruwa ba tare da ƙara mai ba. Porridge ya ƙunshi babban adadin furotin da fiber, baƙin ƙarfe, alli, phosphorus. Wadannan abubuwan ne dole ne su kasance cikin tsarin abinci na yau da kullun na lafiya da mara lafiya.

Hakanan sha'ir yana ƙunshe da abubuwa masu alaƙa da aiwatar da ƙananan matakan glucose na jini. Ana amfani dashi don shirye-shiryen kwasa-kwasan na biyu a cikin ɓarna da ganyayyaki cikin yanayi, miya.

Perlovka - 'yar Sarauniya' 'Croup'

Semolina, akasin haka, ana ɗauka jagora a cikin ƙarancin abinci mai gina jiki a cikin abun da ke ciki, yayin da yake ɗayan manyan abubuwan da aka fi dacewa:

• albarkatun kasa - 60,
• tafasasshen shinkafa - 70-80,
• porridge a cikin madara tare da cokali na sukari - 95.

Sha'ir sha'ir

Samfurin ya kasance ga rukuni na abubuwan da ke da matsakaicin ƙididdiga. Ganyen hatsi - 35, hatsi daga ƙwayar sha'ir - 50. Hatsi waɗanda ba su yi haushi ba kuma suna gushewa suna riƙe mafi yawan bitamin da ma'adanai, kuma jikin ɗan adam yana buƙatar su kowace rana. Abun da tantanin halitta ya hada da:

• alli
• phosphorus
• Manganese
• jan ƙarfe
• asusukan kitse masu narkewa
• tocopherol
• beta carotene
• Bitamin B.

Saboda abuncinta mai kyau, hatsi yana taimakawa wajen cire kwayar cholesterol, yana rage sukari jini, yana karfafa tsarin garkuwar jiki, yana daidaita tsarin juyayi na tsakiya. Kodin yana dauke da adadin fiber, wanda ke tabbatar da jijiyar jikin mutum na dogon lokaci.

Oatmeal da Muesli

Oat porridge an dauke shi da babu makawa samfurin akan tebur. GI dinsa yana cikin kewayon tsakiya, wanda ke sa oatmeal ba kawai yana da amfani ba, har ma yana da hadari:

• raw flakes - 40,
• a kan ruwa - 40,
• a cikin madara - 60,
• a cikin madara tare da cokali mai yawa na sukari - 65.

Oatmeal - tasa an yarda da abincin yau da kullun na marasa lafiya da masu lafiya

Yin zaɓin hatsi nan take ba shi da daraja, kamar muesli (GI yana 80). Tunda, ban da flakes, sukari, tsaba, da 'ya'yan itace da aka bushe za'a iya haɗawa. Hakanan akwai samfuran glazed wanda ya kamata a watsar dashi.

• ƙara cokali na mai kayan lambu mai,
• yi amfani da grits mai kaushi ko wacce ba ta ba da kanta ga nika ba,
• kada kuyi amfani da abinci tare da ƙididdigar sama da matsakaita a cikin abincin yau da kullun,
• amfani da tukunyar jirgi biyu don dafa abinci,
• hana ƙara sukari, amfani da abubuwan maye da kayan zaƙi na zahiri,
• hada garin kwalliya tare da sunadarai da dan kadan mai.

Yarda da shawarar kwararrun likitoci zasu baka damar cin abinci ba wai kawai abinci mai kyau ba, samun dukkanin abubuwanda suke bukata, amma kuma suna sanya wannan tsari amintacce don lafiya.

Mutane da yawa suna da irin wannan abincin na gabas-rana kamar pilaf - kwanon da aka fi so wanda galibi suke ci. Amma mutane kalilan sun san cewa glycemic index na shinkafa, wanda ake amfani da shi don shirya wannan kwano, raka'a 70 ne. Ba'a bada shawarar samfurin ga mutanen da ke fama da cutar sankara saboda babban GI. Girman wannan hatsi ya bambanta da nau'in hatsi. Lokacin shirya irin shinkafa mai launin ruwan kasa mai launin ruwan kasa, har ma masu ciwon sukari za su amfana, ba lahani ba.

Menene amfani?

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 ba shi da gilutsiran kuma 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.

• 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 yana ƙunshe da hadaddun carbohydrates, wanda na dogon lokaci yana samar da jin daɗin satiety, amma ƙididdigar glycemic tana nuna haɗarinsa ga mutanen da ke 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

Za a iya cin irin wannan shinkafa ta masu ciwon sukari, amma a iyakataccen adadi.

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 gurza ba)

Wannan nau'in shinkafa zai amfana har ma da ciwon sukari.

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.

A cikin ciwon sukari na mellitus na nau'in na biyu, abinci mai dacewa, haɗe tare da motsa jiki na matsakaici shine babban jiyya. A cikin nau'in ciwon sukari na 1, ma'auni ne mai banƙyama don sarrafa matakan sukari na jini kusa da waɗanda ke da lafiya.

Duk abincin da ke cikin abincin ya kamata ya zaba ta hanyar glycemic index (GI). Wannan ita ce mai nuna cewa endocrinologists sun yarda lokacin da suke haɓaka maganin rage cin abinci. Jerin yau da kullun ya hada da kayan lambu, 'ya'yan itatuwa, kayan dabbobi da hatsi. Yana da mahimmanci a zaɓi abinci mai wadatuwa a cikin abubuwan abubuwan da ake amfani da su da kuma bitamin don tabbatar da aiki na yau da kullun na ayyukan jikin duka.

Andari da yawa, likitoci suna bada shawarar gami da rubuttattun menu na masu ciwon sukari. Menene dalilin wannan shawarar? Don amsa wannan tambaya, zamuyi la'akari da menene ma'anar glycemic for an rubuta, amfaninsa ga jikin ɗan adam, kuma an gabatar da girke-girke na jita-jita da yawa.

Alamar Glycemic Index (GI)

GI - wannan alama ce da ke nuna yawan rushewar samfurin da canzawarsa zuwa glucose. Dangane da wannan jigon, ba wai kawai ake yin amfani da hanyoyin magance ciwon kai ba, har ma da adadin abincin da ake ci don magance kiba da sarrafa nauyi.

GI na iya ƙaruwa dangane da daidaituwar samfurin da magani mai zafi. Ainihin wannan doka ta shafi 'ya'yan itatuwa da kayan marmari. Misali, karas sabo yana da mai nuna raka'a 35, amma raka'a 85. Duk wannan yana faruwa ne sakamakon asarar fiber lokacin aikin zafi, wanda ke da alhakin haɓakar glucose a cikin jini.

Fiber tana ɓace idan an yi ruwan 'ya'yan itace daga' ya'yan itatuwa. GI su na da tsari ne na 80 NA BIYU da ƙari, kuma na iya tsokanar tsalle-tsalle a cikin sukarin jini ta hanyar 3-4 mmol / l a cikin mintuna 10 bayan amfani.

A cikin baranda, GI na iya haɓaka daga daidaituwarsu, mai kauri a cikin shimfidar shinfida, mafi girman ma'aunin bayanan. A cikin ciwon sukari, an yarda da abubuwa masu zuwa:

Don fahimtar abin da ke nuna alamun GI ga mutanen da ke da ciwo mai laushi, kuna buƙatar sanin wani sikelin. An rarraba GI zuwa kashi uku:

1. har zuwa 50 NA BAYA - ƙananan alamu, tushen abincin mai haƙuri,
2. 50 - 69 raka'a - matsakaita, ana iya cinye abinci sau da yawa a mako,
3. Raka'a 70 da sama - abinci da abin sha tare da irin wannan alamar a ƙarƙashin tsananin banƙarar na iya haifar da cutar hauka.

Hakanan, lokacin zabar abinci, ya kamata a kula da abin da ke cikin kalori ɗin su. Wasu samfuran suna da alamar nuna raka'a 0, amma wannan bai ba su 'yancin kasancewa a cikin abincin ba, duk laifin shine adadin kuzari da kasancewar mummunan cholesterol.

Abubuwan da aka yi da garin kwalliya a kwandon shara yakamata su kasance cikin tsarin sati-sati a kalla sau hudu, tunda hatsi ya yi yawa a cikin adadin kuzari.

GI an buga shi daidai da 45 AIKI, yawan adadin kuzari a cikin gram 100 na kayan zai zama 337 kcal.

Dukiya mai amfani

Spelled ana daukar magadan alkama. Gabaɗaya, zube rukuni ne na irin alkama. A yanzu, mafi shahararrun nau'ikansa shine birch. Kodayake akwai wasu nau'in: odnozernyanka, alkama Timofeev, rubut, da dai sauransu.

Ana daukar Dvuzernyanka mafi amfani, saboda abubuwan da suke tattare da bitamin da ma'adanai a cikin hatsi da kanta. A cikin alkama na yau da kullun, duk waɗannan abubuwan an rufe su a cikin kunnuwa da kuma bawo hatsi, waɗanda aka cire yayin aiki.

Da wuya a samo rubutun Duk wannan ya faru ne saboda fim ɗin wuya-mai kwasfa wanda yake rufe hatsi. Irin wannan magani bashi da amfani ga manoma. Amma ƙaƙƙarfan kwasfa na hatsi yana kare hatsi daga mummunan tasirin ilmin kimiya da abubuwan abubuwa masu ba da kariya.

Wannan nau'in fiye da rabi ya ƙunshi furotin, wanda yake da mahimmanci ga masu ciwon sukari. Shago ne na bitamin B6, wanda ke yaƙi da mummunar cholesterol - matsala ce ta gama gari a cikin mutane masu ɗauke da cutar siga.

Hakanan a cikin rubutattun abubuwa sun hada da bitamin da ma'adinai masu zuwa:

• B bitamin,
• Vitamin E
• Vitamin K
• Vitamin PP
• baƙin ƙarfe
• magnesium
• zinc
• alli
• fluorine
• selenium.

A cikin amfanin gona na hatsi biyu, abubuwan da ke cikin abubuwan gina jiki suna da yawa sau da yawa fiye da sauran albarkatu na alkama.

Rubuta abu mai mahimmanci a cikin yaki da kiba da kiba - ɗayan abubuwan da ke haifar da cututtukan da ba sa da insulin. Wannan ya faru ne sakamakon karancinsa na GI, wato, ya ƙunshi abubuwa masu narkewar hadaddun karɓaɓɓun ƙwayoyi. Yawancin masana ilimin abinci sun haɗa da wannan hatsi a cikin abincinsu.

Zurfin ƙwayoyin ƙwayoyin cuta suna da wuya, suna aiki a cikin hanjin a matsayin wani goge na wankewa. Cire ragowar abinci mara amfani kuma cire gubobi daga cikin hanjin. Kuma ganuwar hanji, bi da bi, suna fara shan abubuwan gina jiki zuwa mafi girma.

Whitewash ya ƙunshi acid nicotinic, wanda ke ƙarfafa samar da kwayoyin halittar jima'i na namiji, wanda glandon adrenal ke ciki. Tare da isasshen samar da kwayoyin testosterone da dihydrotestosterone, ana canza kitse na jiki zuwa nama mai tsoka.

Sabili da haka, matakin glucose a cikin jini ya faɗi, wanda yake mahimmanci musamman ga masu ciwon sukari na kowane nau'in.

Rubutun girke-girke

Zubewa za'a iya shirya shi azaman kwano na gefe ko a matsayin abinci mai cakuda. Wannan hatsi yana tafiya da kyau tare da 'ya'yan itatuwa bushe, kayan lambu, nama da kifi. Abincin hatsi ana dafa shi na mintuna 15 zuwa 20, amma hatsi cike yake kamar minti 40 zuwa 45. Ana ɗaukar adadin ruwa zuwa ɗaya zuwa biyu, wato ana buƙatar 200 ml na ruwa a kowace gram na masara 100.

Karin kumallo wanda aka shirya wa karin kumallo zai gamsar da yunwar ku na dogon lokaci saboda sinadarin da yake ciki. Kuma kasancewar hadaddun karuwar carbohydrates mai lalacewa mai haɓaka zai inganta aikin kwakwalwa. Zaku iya tafasa tafarnuwa har sai an dafa, ku juye shi da cokali na zuma (ƙyau, buckwheat ko acacia) kuma ƙara ƙwayaye da 'ya'yan itatuwa da aka bushe don dandana A bu mai kyau zuwa pre-jiƙa su da yawa a cikin ruwan dumi.

'Ya'yan itãcen marmari da kwayoyi an bushe:

1. prunes
2. ɓaure
3. bushe apricots
4. bushe apples
5. cashews:
6. gyada
7. gyada
8. almon
9. hazelnut
10. Kayan kwaya

Kar ku damu, wanda zai iya haifar da haɓakar sukari na jini. Kayan kiwon kudan zuma mai inganci yana da GI har zuwa 50 NA BIYU. Amma wannan manuniya baya amfani da zuma mai narkewa.

Ba wai kawai shaye-shaye masu dadi ba ana shirya su daga rubuce-rubucen, amma kuma dafaffen gefen abinci. Girke-girke da ke ƙasa na asali ne, ana yarda a canza kayan lambu gwargwadon abubuwan da aka zaɓa na ɗanɗano.

Ga kayan kwalliyar kwalliya da kayan marmari, zaku buƙaci waɗannan sinadaran masu zuwa:

• saƙa - 300 grams,
• barkono kararrawa - 2 inji mai kwakwalwa.,
• wake da daskararre - 150 grams,
• Peas daskararre - 150 grams,
• albasa daya
• 'yan cloves na tafarnuwa
• wani tsunkule na turmeric
• bunch of dill da faski,
• man kayan lambu - 2 tablespoons,
• gishiri dandana.

Tafasa da steamed a cikin ruwa gishiri a cikin gishiri har sai da taushi, kusan minti 20. Sanya man kayan lambu a cikin kwanon rufi kuma ƙara albasa, yankakken a cikin rabin zobba.

Shiga minti uku. Yayyafa Peas da wake tare da ruwan zãfi kuma ƙara da albasa, kawai ƙara yankakken barkono. Iri a ƙarƙashin rufaffiyar murfi na mintuna biyar zuwa bakwai, yana motsawa lokaci-lokaci. Bayan ƙara turmeric da tafarnuwa, bari ta latsa, toya don wani minti biyu.

Zuba tafarnuwa da yankakken ganye a cikin cakuda kayan lambu, Mix sosai kuma cire daga zafin rana. Irin wannan tasa zai yi azaman abincin dare, idan an haɗu da samfurin nama, alal misali, patty ko sara.

An haɗu da shi sosai tare da kayan lambu tare da turkey, wanda kuma ba ya shafar haɓakar sukari na jini. Don haka kyakkyawa mara kyau. Babban abu shine cire kitse da fata daga nama. Ba su ƙunshi wasu abubuwa masu amfani ba, kawai cholesterol mara kyau.

Ba za a iya dafa shi ba kawai akan murhun ba, har ma a cikin mai dafa dafaffu. Wannan ya dace sosai, tunda tsarin girke-girke yakan ɗauki ƙarancin lokaci. Don shirya irin wannan porridge, ba a buƙatar madaidaiciyar hanyoyi na musamman, don haka ko da mafi yawan multicooker na talakawa za su yi.

Abubuwan da za'a iya amfani da wadannan abubuwan ana bukatar su:

1. saƙa - 250 grams,
2. tsarkakakken ruwa - 500 ml,
3. albasa - 2 inji mai kwakwalwa.,
4. daya karas
5. man kayan lambu - 1 tablespoon,
6. gishiri dandana.

Kurkura wanda aka murƙushe a ƙarƙashin ruwa mai gudu, a yanka albasa, a yanka karas a cikin manyan cubes. Sanya man kayan lambu a kasan ƙasan, ƙara sauran kayan masarufi kuma haɗasu sosai. Zuba cikin ruwa da gishiri.

Dafa a cikin jaka a cikin mintuna 45.

Bidiyo a cikin wannan labarin yana ba da labarin komai game da rubutaccen abu.

Gari shine samfurin sarrafa alkama na ƙarshe. Ana amfani dashi don yin gurasa, irin kek, taliya da sauran kayayyakin gari. Yana da mahimmanci ga mutanen da ke da ciwon sukari su san glycemic index na gari, har da nau'ikanta, don zaɓar nau'ikan da suka dace da dafa abinci na low-carbohydrate.