Glycemic index na hatsi da hatsi, cikakken tebur

Idan kun zaɓi hanyar lafiya don kanku, idan kun fi son cin abinci yadda ya kamata kuma ku riƙe kanku da tsari, to lallai ne ku lura da KBLU ba kawai ba, amma kuma glycemic index na samfurin. GI yana nuna yadda carbohydrates ɗaya ko wani samfuri ke shafar matakin sukarin jini na mutum, kuma, a sakamakon haka, matakin insulin. Tebur na ma'anar glycemic na hatsi da hatsi zai taimaka muku fahimtar wannan batun. Hakanan yana da mahimmanci a la'akari da wane nau'in samfurin shine: raw ko Boiled.

Zazzage tebur don koyaushe mu iya amfani da shi, a nan.

Glycemic index na hatsi da hatsi, tebur na babban GI

Ya kamata a cire manyan bita na hatsi daga abincin mai ciwon sukari idan ya yiwu. Gaskiya ne gaskiya ga mutanen da har yanzu suke da matsala, da matakan suga na jini.

Wani tip shine nau'in abinci. Kowane hatsi yana da ma'adanai da abubuwa na musamman.

Don yin abincin da ke da amfani ga mai amfani, mai haɓaka hatsi daga tebur tare da ƙarancin glycemic index a kalla kowace rana. A lokaci guda, yana da kyau a yi amfani da su a farkon rabin rana, lokacin da jikinmu yake matukar buƙatar makamashi.

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.

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.

Abun haɗin da abun ciki na abubuwan gina jiki ba ya canzawa, kuma alamun ƙididdigar sun bambanta saboda kasancewar ruwa a cikin dafaffen tasa.

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 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.

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.

Yaya GI zai shafi mai ciwon sukari?

Alamar da aka yi la'akari da ita ba kullun ba ce kuma ba ta canzawa.

An kirkiro ma'aunin abubuwa daga yawancin alamu:

• abun da ke cikin sunadarai,
• hanyar maganin zafi (dafa abinci, tuƙa),
• yawan adadin fiber
• ba za a iya amfani da abun cikin fiber na ciki ba.

Misali: shinkafar paddy shinkafa - raka'a 50, shinkafa da aka dafa - raka'a 70.

Hakanan yana tasiri ga halayen kamar:

• girma girma,
• sa
• kayan aikin Botanical jinsunan,
• ripeness.

Sakamakon jikin mutum na samfurori daban-daban ba ɗaya bane - mafi girman ƙididdigar, ƙarin sukari zai shiga jini yayin narkewa da rushewar fiber.

Amintaccen mai nuna alama yana kasancewa raka'a 0-39 - ana iya amfani da irin waɗannan hatsi a abinci ba tare da ƙuntatawa ba.

Matsakaicin matsakaici shine raka'a 40-69, don haka irin waɗannan samfuran ya kamata a haɗa su cikin abinci a iyakance. Idan mai nuna alama ya kasance 70 kuma mafi girma, to ana iya amfani da irin waɗannan hatsi a cikin menu yau da kullun bayan tattaunawa tare da ƙwararrun masani.

Glycemic index na babban hatsi

Don ƙirƙirar menu wanda ya dace da mutum, mutum ya kamata ya nemi tebur ɗin GI, saboda yana da mahimmanci a mai da hankali ba kawai akan abubuwan bitamin-ma'adinin ba, har ma a kan kaddarorin samfuran don haɓaka matakin glucose a cikin jini. Tsananin hauhawar sukari na iya haifar da hauhawar jini, da kuma haifar da lalacewar gabobin ciki, yayin da nauyinsu ke karuwa.

Babban gi

Ya kamata a yi amfani da waɗannan hatsi a hankali.

Porridge daga cikinsu yana buƙatar a dafa shi akan ruwa, tunda yana rage mai nuna alama, amma ko da sannan haɗa haɗuwa a cikin menu zai yiwu ne kawai tare da izinin likita mai halartar bayan wucewar gwajin da ya dace.

Tebur na hatsi tare da manyan alamu na GI:

Ofaya daga cikin nau'ikan kayayyakin alkama waɗanda ke da alaƙa da samfuran samfuri mai yawa (raka'a 65) shine couscous. Abun hatsi na hatsi, har da hatsi daga gare ta, yana da mahimmanci ta babban ƙarfe na tagulla. Wannan bangaren ya zama dole don tsayayyen aiki na tsarin musculoskeletal, fama da ciwon sukari a cikin 90% na lokuta.

Amfani da wannan tafarnuwa yana ba da damar ingantaccen rigakafin cututtukan osteoporosis. Kyakyawan abinci mai arziki ne a cikin bitamin B5, wanda yake daidaita tsarin jijiyoyi.

Couscous, duk da yawan abinci mai gina jiki, ba za a iya haɗa shi a cikin abincin yau da kullun na masu ciwon sukari ba, tunda ma'aunin zai iya tashi zuwa raka'a 70. Zai fi kyau amfani da ruwa talakawa a cikin girke-girken abinci, ware ƙari na sukari, kada ku ƙara madara. Dole ne a yi amfani da Fructose ko Maple syrup a matsayin mai zaki.

Grits na masara kuma yana nufin abinci tare da babban glycemic index, amma a lokaci guda, hatsi ya ƙunshi adadi mai yawa na kowane bitamin da ma'adanai.

Tebur na abinci mai gina jiki a cikin grits masara:

Tebur hatsi wanda za'a iya amfani dashi a abinci tare da kusan babu iyaka:

Na yau da kullun, kusan sau 2-3 a mako, amfani da ganyen sha'ir lu'ulu'u, dafa shi cikin ruwa, ya inganta:

• halin juyayi da jijiyoyin jini tsarin,
• yanayin haila
• bashin.

Tare da karin tsari na abinci, mutum zai sami ci gaba cikin walwala da kwantar da matakan suga na jini.

Benefitsarin fa'idodin sha'ir lu'u-lu'u:

• Yana tsarkake jikin cutarwa,
• kara rigakafi
• karfafa kasusuwa
• Inganta fata da ƙwayoyin mucous,
• normalization na hangen nesa.

Ya kamata kuma a tuna cewa wannan hatsi yana da iyakoki da yawa, saboda haka ana iya haɗa shi cikin abinci idan ba a samo ƙananan contraindications masu zuwa:

• hargitsi a hanta,
• m maƙarƙashiya
• ƙara yawan acidity na ciki.

Zai fi kyau kada a yi amfani da sha'ir lu'ulu'u don abincin dare. Don inganta ɗanɗano, zaku iya ƙara tafasasshen kwai mai tafasasshen ruwa a cikin jakar.

Yaya dafa abinci ke shafar?

Dafa abinci yana taimakawa rage ƙididdigar. Koyaya, yakamata a yi shi kan ruwa. Ba a yarda da abubuwan karawa na sukari, madara, man shanu ba. Zabin hatsi daga hatsi duka kuma yana taimakawa raguwa a cikin wannan alamar; saboda haka, sha'ir lu'ulu'u maimakon alkama na alkama zai fi amfani.

A matsakaici, dafa shi da kyau zai rage ma'aunin ta hanyar raka'a 25-30. Wata hanyar rage raka'a - ruwan zãfi. Ana iya yin wannan tare da oatmeal ko buckwheat.

Wadancan hatsi, waɗanda ke da fiye da 70% na carbohydrates, suna iya lalacewa zuwa glucose. Abin da ya sa ke nan, yayin da ake aiwatar da irin wannan rarrabuwar ke faruwa, sama da sauri sauri na yawan sukarin jini a cikin mutane ke ƙaruwa. Akwai hanyoyi da yawa don rage GI da rage haɗarin marasa lafiya na masu ciwon sukari.

• ƙara 5-10 ml na kayan lambu mai,
• yin amfani da hatsi duka ko ba'a tsara ba.

Hakanan ya fi kyau a dafa faranti a cikin tukunyar roba biyu.

Abubuwan bidiyo akan mahimmancin lissafin lissafi na glycemic index na samfurori:

Don haka, glycemic index wani abu ne mai mahimmanci kuma mai mahimmanci wanda yakamata a yi la’akari da shi idan an yi maganin cutar sankara. Yana da mahimmanci a yi amfani da hatsi tare da ƙaramin abu a cikin menu, tunda zasu iya zama marasa iyaka, sabili da haka, kada ku fuskanci matsaloli tare da yunwar. Duk wani haɗuwa a cikin abincin abinci na hatsi daga hatsi tare da babban ma'anar ya kamata a yarda da likita.

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:

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.

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.

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.

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.

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.

Ba'a ba da shawarar don amfani da shi a cikin abincin masu ciwon sukari da mutanen da ke ƙoƙarin rasa nauyi.

Gyada sha'ir

Samfurin ya kasance ga rukuni na abubuwan da ke da matsakaicin ƙididdiga. Ganyen hatsi - 35, kayan kwalliya daga ganyen sha'ir - 50.Hatsi da ba su iya saurin nika da murƙushewa suna riƙe da adadin 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
• aidin
• asusukan kitse masu narkewa
• tocopherol
• beta carotene
• Bitamin B.

GI - menene

A ƙarƙashin bayanan ma'anar hatsi da sauran samfurori ana nufin mai nuna alamar tasirin samfuran samfuran daban-daban akan taro na glucose a cikin jini. Matsakaicin mai nuna alama, da sauri rushewar carbohydrates, kuma, sabili da haka, an kara lokacin haɓaka matakin glucose. Babban GI yana da haɗari ga masu ciwon sukari.

Mai nuna alama mara ƙaranci kuma, sabili da haka, mara lahani ga mai haƙuri, idan yana kan Matsakaicin adadi na GI yana nuna da girma - sama da 70.

Bayyana da ƙididdigar glycemic index na hatsi, ba wai kawai marasa lafiya da masu ciwon sukari ba, har ma da mutanen da ke jagorantar rayuwa mai kyau kuma suna bin tsarin abinci.

Kuna iya ganin croic GI a cikin tebur:

Lyididdigar glycemic na hatsi muhimmiyar alama ce ga masu ciwon sukari. Tebur ya nuna cewa yin amfani da semolina da kayan masara, da kuma farin shinkafa ba a so, tunda wannan samfurin yana da babban GI.

Buckwheat mai amfani ko mai cutarwa

Wannan samfurin ya shahara musamman tsakanin mutanen da suka yanke shawarar rasa nauyi ko kuma kawai ku ci daidai. Samfurin yana da wadataccen abinci a cikin amino acid, bitamin, sunadaran abinci mai gina jiki, maganin antioxidants. Buckwheat sashi ne wanda shine babban adadin abubuwan abinci. Boiled buckwheat da raw sun bambanta a GI. A cikin kayan masarufi - 55, a cikin dafaffen - 40. A lokaci guda, bitamin da ma'adanai ba su ɓace ba, kuma ƙididdigar ta canza saboda kasancewar ruwa a cikin abincin.

Ruwan, wanda ba tare da dafa abinci ba shi yiwuwa, yana taimakawa rage ƙarancin kowane hatsi. Idan kuka kara madara ko cokali mai yawa, sakamakon zai zama daban. Saboda irin wannan ƙari, za a tura hatsi zuwa rukunin samfuran tare da ƙara yawan GI.

Tun da buckwheat ya ƙunshi carbohydrates, yana da shawarar ƙin cin abincin abincin dare. Hakanan ba a ba da shawarar a haɗu da hatsi tare da sauran samfura masu wadatar carbohydrates ba. Cikakken haɗin shine buckwheat tare da kifi, kaza da kayan lambu.

Amfanin shinkafa

Tsarin samfurin ya bambanta ta hanyar aji. A cikin fararen shinkafa (peeled da goge), GI yana 65 (rukuni na tsakiya), kuma ga launin ruwan kasa (ba a haɗa shi ba tare da an tsara shi ba) jigon rukunin 55 ne. Yana biye da cewa shinkafa mai launin ruwan kasa bashi da haɗari ga mutanen da ke fama da cutar sukari.

Wannan samfurin yana da wadata a cikin abubuwan micro da macro, mai mahimmanci amino acid, bitamin E da B. Waɗannan abubuwa suna taimakawa hana ci gaban rikice-rikice na cutar sukari, musamman kamar: cututtukan tsarin urinary da kodan, polyneuropathy, retinopathy.

Brown shinkafa a wasu lokuta mafi koshin lafiya fiye da fari. Yana da ƙarancin kalori, wanda ke da wadataccen abinci mai gina jiki kuma, mafi mahimmanci, yana da ƙarancin GI. Abinda kawai ya haifar da samfurin shine rayuwarta na shiryayye.

Amfanin alkama

Millet yana cikin rukunin abinci tare da ƙididdigar GI. Wannan alamar tana shafar yawancin ƙwayar hatsi - lokacin farin ciki, mafi girma da abun cikin sukari.

Amma don amfani da tafarnuwa, aƙalla lokaci-lokaci, amma ya zama dole, tunda abubuwan da suke da wadatar suna da gudummawa:

• na al'ada hanta aiki,
• daidaitawar karfin jini,
• na al'ada metabolism,
• hanzarta samar da mai
• hana haɓakar cututtukan CVS,
• normalization na aiki na zuciya da jijiyoyin jini tsarin,
• mafi kyawun narkewa
• Yana tsarkake jikin gubobi da gubobi.

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.

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.

Bayar da Shawara

Ganyayyaki suna dauke da fiye da 70% na carbohydrates a cikin kayan su, wanda ke da mallakar karyewar glucose. Lokacin da sauri rarrabawa, shine yake matakin hauhawar jini ya hauhawa. Akwai hanyoyin da za su ba ku damar rage GI na samfurin da aka shirya, don yadda tsarin tsagewa ya yi jinkiri, ya kuma sanya su lafiya ga masu ciwon sukari:

• 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.

Ma'anar GI

Tsarin glycemic na dukkanin samfuran ya kasu kashi uku, watau ƙananan (har zuwa 39), matsakaici (har zuwa 69) da babba (70 da sama). A lokaci guda, cin abinci tare da GI har zuwa 70, mutum ya zauna tsawon lokaci yana ciyar da shi sosai, kuma yawan uruwar sukari a cikin jiki baya ƙaruwa sosai. Dangane da cin abinci tare da babban alamomin glycemic, mutum yana da kuzari mai sauri kuma idan ba a yi amfani da ikon da aka karɓa cikin lokaci ba, to, zai daidaita da mai. Bugu da kari, irin wannan abincin ba ya daidaita jikin mutum kuma yana kara yawan glucose din jini da kuma samarda insulin.

Zai dace a lura cewa masana harkar abinci suna ba da shawarar kara hatsi, alal misali, alkama da sha'ir, kazalika da buckwheat, shinkafa, sha'ir da oatmeal (hercules) a cikin abincinka, saboda kowane ɗayansu yana da ɗan ƙaramin glycemic index. Saboda shi, sun daɗe suna kuma ji na satiety zai wuce da wuri. Na dabam, ya kamata a lura da semolina da masara na masara, tun da ƙididdigar glycemic su 60-70, sabili da haka, ya kamata a cinye su da hankali.

Baya ga fa'idodin ciwon sukari, kuma don asarar nauyi, hatsi suna da amfani ga masu motsa jiki yayin bushewar jiki, kamar yadda ake buƙatar abinci, wanda ke da jinkirin carbohydrates mai yawa tare da ƙarancin glycemic index da ƙananan adadin adadin kuzari.

Manyan alamomin GI

Wani mahimmin sashi na kowane irin abinci shine kasancewar a cikin abincin yau da kullun na hatsi tare da ƙarancin mai da matsakaici na glycemic index, saboda a cikin hatsi, daga abin da aka shirya abubuwa masu amfani da yawa ga jikin ɗan adam.

A lokaci guda, ana iya yin nazarin glycemic index na hatsi iri daban-daban ta amfani da wannan tebur:

Akwai doka a cikin mutane cewa mafi girma hatsi, da ƙasa da GI. A zahiri, wannan gaskiyar mafi yawan lokuta an barata ne, amma ya dogara da yawa akan hanyar yin tafarnuwa kuma zaku iya ganin bambance-bambance a cikin jigon glycemic a cikin wannan tebur:

Amma game da GI na wannan kayan kwalliya kamar ta buckwheat, ta tashi daga 50 zuwa 60. A cewar likitocin, ana ba da shawarar yin amfani da shi kowace rana don rage yawan glucose da cholesterol a cikin jini. Ana samun wannan sakamakon sakamakon hatsi, saboda yana ƙunshe da ƙwayoyi masu yawa, musamman rukunin B, abubuwan da aka gano (alli, iodine, iron), amino acid (lysine da arginine) da antioxidants. Bugu da kari, yana da ingantattun sunadarai ga jiki wanda ke inganta metabolism.

Zai dace a lura da ma'anar glycemic index na dafaffen buckwheat, saboda saboda ruwa mai nuna alama ya zama ƙasa kuma yayi daidai da 40-50. Bugu da kari, a cikin dukkan hatsi, buckwheat shine jagora a cikin adadin abubuwan amfani masu amfani a cikin abubuwan da ya kunsa.

Rice na iya zama fari (65-70) da launin ruwan kasa (55-60), amma masana harkar abinci sun bada shawarar nau'in nau'in na biyu na wannan hatsi saboda ƙarancin ƙwayar glycemic da kasancewar ƙwaya, wanda a ciki akwai wadatar abinci mai yawa. Haka kuma, irin wannan kayan kwalliyar yana da matukar gamsarwa, kuma galibi yana cikin abincin tare da abinci iri-iri.

Millet wani nau'in hatsi ne na yau da kullun, kuma yana da matsakaiciyar glycemic index, wanda ya tashi daga 40 zuwa 60, gwargwadon tsarin sarrafawa da yawan ruwa yayin dafa abinci. Bayan haka, yayin da ake kara samun ruwa, da yawaitar GI zai zama kasa. Wannan hatsi yana da kyau ga cututtukan zuciya da kuma matsaloli tare da wuce kima. Baya ga waɗannan ingantattun tasirin da kuma ingantaccen ƙididdigar glycemic, kwalliyar gero ta ƙunshi abubuwa don haɓaka haɓaka da haɓaka yara.

Tsakanin dukkan hatsi, mafi ƙarancin alamar GI yana da sha'ir kuma daidai yake da 20-30. Irin waɗannan adon ana yin faranti a ruwa ba tare da ƙari na zuma ko mai ba. Da farko dai, yana da amfani a cikin hakan na iya saturate mutum na dogon lokaci, amma kuma yana da lysine, wanda ake ɗauka shine mai wakiltar farfadiya ga fata.

Duk da yawan bitamin da microelements a masara, ba kowa ba ne zai iya cinye ta, kuma cikin ƙananan rabo kawai. Don haka, a matsayin babban ma'aunin glycemic index, saboda a cikin masara grits daidai yake da raka'a 70. Bugu da kari, idan an sarrafa shi a wani lokaci, misali, a zazzabi ko chemically, GI zai kara girma sosai, saboda a masara iri daya da popcorn ya kai 85. Saboda wannan, kayan masara zasu iya cinyewa, amma a adadi kaɗan kuma zai fi dacewa ba ga masu ciwon sukari ba .

Gididdigar glycemic na oatmeal raka'a 55, wanda shine matsakaici mai nuna alama mai karɓa ko da ciwon sukari.

A cikin irin wannan kayan kwalliyar yana da abubuwa masu amfani da yawa waɗanda suke ba ku damar samar da serotonin (hormone na farin ciki), sarrafa sukari na jini da ƙarfafa jiki gaba ɗaya.

Don wannan, ana ƙara su zuwa ga abincin ku ba kawai ga masu ciwon sukari ba, har ma da mutane da yawa masu lafiya waɗanda suke so su shirya tsarin narkewar abinci da adadi.

Mafi sau da yawa, ana samun waɗannan nau'ikan hercules:

• Abincin kwasfa. An sanya su a cikin nau'in flakes kuma sun bambanta da na oatmeal na talakawa saboda an steamed su gaba kafin a iya dafa su a cikin batun mintina,
• Abincin da aka lalatar. Ana sayar da irin wannan garin tafarnuwa a cikin nau'in gurɓataccen hatsi kuma shirye-shiryen yakan ɗauki akalla minti 20-30,
• Oatmeal. Ana sayar da shi ta duka nau'i kuma yana ɗaukar mafi tsawo don shirya (minti 40),
• Oatmeal (Hercules). Ba kamar hatsi na ɗan lokaci ba, ba a sarrafa su da gangar jiki, saboda haka suna dafa kimanin minti 20.

Muesli yawanci ya haɗa da oatmeal, kwayoyi da 'ya'yan itatuwa masu bushe, kuma saboda ƙarshen sashi suna da babban GI na raka'a 80. A saboda wannan, sun fi kayan zaki fiye da tanki, saboda haka yana da kyau a cire su daga abincin. Bugu da ƙari, oatmeal a cikinsu shine mafi yawanci ana aiwatar dasu tare da glaze, don haka abun da ke cikin kalori shine mafi girma.

Semolina ya ƙunshi babban sitaci saboda wanda GI ɗinsa ya kasance 80-85. Koyaya, baya amfani da adadin kayan abinci mai yawa, sabanin sauran samfura. Bugu da kari, shine sauran albarkatun kasa wanda ke bayyana lokacin da aka nika alkama. Yayin wannan aiki, ƙananan ƙananan hatsi sun ragu, waɗanda suke semolina.

Ganyen sha'ir, kamar sha'ir lu'ulu'u, ana fitar da su daga sha'ir kuma suna da alamar glycemic of 25. Yana da kyau a lura cewa an ƙera samfurin wannan girman:

Bugu da kari, banbanci da sha'ir lu'ulu'u, sha'ir kwalin kwasfa hanya ce kawai ta shiri, amma tana da abubuwa masu amfani iri ɗaya kuma ba ta da tauri.

Alkama alkama an daɗe da sanin shi saboda yawan ƙwayar cuta, wanda ke hana haɓakar kitse ta hanyar daidaita matakan glucose a cikin jini. Bugu da kari, ya ƙunshi pectins waɗanda ke hana rot da fara inganta yanayin gaba ɗaya na ƙwayoyin mucous na hanji. Amma game da ma'anar glycemic index, alkama na alkama yana da alamomi na 45.

Lokacin da ake tattara abinci, yakamata mutum ya maida hankali kan glycemic index na hatsi, tunda matakai da yawa, gami da narkewa, sun dogara dashi, kuma ga wasu cututtuka wannan manuniya shine mabuɗin.

Amfanin alkama na alkama

Alamar irin waɗannan samfuran - Mafi amfani sun haɗa da ƙwallon ƙafa, arnautka, bulgur, couscous. Kodayake waɗannan samfurori ana rarrabe su azaman abinci mai kalori mai yawa, yawan amfanin su yana taimakawa wajen rage yawan glucose a cikin jini, yana ƙarfafa aikin hanji, sannan kuma yana haɓaka sabbin fata da membranes mai lalacewa.

• Arnautka Yankin alkama ne kamar na alkama. Ya ƙunshi babban adadin microelements, amino acid da bitamin waɗanda ke taimakawa wajen haɓaka abubuwan kariya na jiki, daidaitaccen aiki na tsarin juyayi na tsakiya, kazalika da daidaitaccen aiki na CVS. Godiya ga amfani da arnautics, hanyoyin warkarwa na dermis da membranes na mucous suna daɗaɗa sauri, wanda kawai ya zama dole don cutar sukari.
• Lokacin hurawa hatsi na alkama (da kuma gaba bushewa da nika) ya zama samfurin da aka sani ga mutane da yawa - bulgur. Tsarin hatsi shine 45. Wannan samfurin yana ƙunshe da ƙwayoyin tsirrai masu yawa, abubuwan ash, tocopherol, bitamin B, carotene, ma'adanai masu amfani, bitamin K da acid ɗin da ba su da ɗanɗano. Cin porridge yana taimakawa wajen daidaita hanyoyin haɓakawa, haɓaka aikin narkewar abinci da mayar da yanayin tsarin juyayi na tsakiya.
• GI rubutawa - 40. Harshen wannan hatsi suna da girma kuma an killace su da tsauraran fim. Wannan samfurin yana da sauƙin lafiya fiye da alkama. Cin porridge yana taimakawa wajen haɓaka kayan kariya na jiki, riƙe madaidaicin matakin sukari a cikin jini, yana daidaita ayyukan aikin endocrine, CCC da tsarin juyayi na tsakiya.
• Index couscous - 65. Haɗin hatsi a cikin babban taro ya ƙunshi jan ƙarfe, wanda ya zama dole don ingantaccen aiki na tsarin jijiyoyin jikin mutum, tare da taimakawa hana ci gaban osteoporosis. Ya ƙunshi a cikin porridge da bitamin B5 - yana taimakawa wajen daidaita tsarin juyayi na tsakiya.

Lyididdigar glycemic na hatsi da doka don shirye-shiryen girke-girke na sukari daga gare su

Oatmeal yana da kyau ga jiki. Tsarin glycemic na oat porridge zai dogara da hanyar shirya tasa. Oatmeal shine samfuri mai mahimmanci ga masu ciwon sukari. Lyididdigar glycemic of porridge da aka dafa a cikin madara 60, kuma a cikin ruwa - 40. Idan aka ƙara sukari a cikin oatmeal tare da madara, GI ya tashi zuwa 65. GI na ɗanyen hatsi 40 ne.

Oatmeal hakika abinci ne mai lafiya, amma masana sun bada shawarar watsi da amfani da hatsi nan da nan da granola. Irin waɗannan samfuran an haɗa su a cikin babban rukuni na rukuni (80). Bugu da kari, abun da ke ciki shine yawanci a cikin tsaba, 'ya'yan itatuwa da sukari da sukari, kuma wannan ba shi da cikakken amfani ga masu ciwon sukari.

Farar shinkafa

GI na shinkafa mai matsakaici ne, a cikin ɗanyen alkama - 35, tasa da aka shirya - 50. Samfurin yana da wadataccen abinci a cikin Ca, phosphorus, bitamin B, manganese, kitse mai cike da sinadarai, aidin, molybdenum, jan ƙarfe, tocopherol, carotene.

Abincin porridge yana taimakawa cikin:

• cire yawan kiba a jikin mutum,
• ragewa da maida hankali na glucose a cikin jini,
• theara kaddarorin kariya na jiki,
• normalization na tsakiya juyayi tsarin.

Samfurin yana da wadataccen ƙwayoyin tsirrai, don haka jiki ya cika na dogon lokaci.

Farar shinkafa - lafiyayye kuma mai dadi

Sha'ir mai samfuri ne mara lahani. Manyan Kayan Abinci da ba a Kwacewa - Abincin yana da wadatar sunadarai da kuma zarurukan tsiro, Ca, phosphorus da Fe. Porridge ma yana da wadatar abubuwa a ciki don rage girman yawan glucose a cikin jini.

Fa'idodin masara na masara

Kwararru suna ba da shawarar kula da wannan samfurin tare da taka tsantsan, tunda ya kasance ga rukuni tare da babban GI (70). Amma shinkafa masara ya kamata ya kasance a cikin abincin, saboda yana da wadatarwa a cikin: bitamin, abubuwan da aka gano, amino acid, magnesium, carotene, bitamin B, zinc.

Babban abu shine dafa abinci kawai akan ruwa, ba tare da ƙara sukari ba.Cin abinci a cikin kwandon shara zai taimaka wajen daidaita ayyukan CVS, hana faruwar cutar hauka, haɓaka narkewar abinci, haɓaka kaddarorin kariya, dawo da aikin NS, hana haɓaka ci gaban cututtukan sukari.

Yayin shirye-shiryen abinci, yakamata a yi la’akari da tsarin glycemic na hatsi, tunda yana shafar abubuwan glucose a cikin jini kuma, sabili da haka, yanayin gaba ɗaya da walwala, da kuma aikin dukkan gabobin da ƙododi.

Girke-girke na abinci: mahimmin maki

Babban abu shine dafa shinkafa daidai. Ban da sukari da madara ga abinci ya kamata a cire.

Don rage GI na tasa, kazalika don rage tsarin rarrabawa, ana ba da shawarar:

• kara fats na kayan lambu (cokali),
• ba da fifiko ga hatsi, kamar yadda ba a tsara shi ba,
• hana amfani da abinci tare da babban GI,
• Yi amfani da tukunyar jirgi biyu don yin abinci,
• ware sukari a hatsi (maye gurbin sukari tare da kayan zaki).