Ansan wake

Akwai nau'ikan wake kusan 200, ana rarrabe su da launi hatsi, ɗanɗano da girma. Mafi mashahuri shine kayan ƙwallafa da hatsi na wake, daga gareta zaku iya dafa abinci da yawa. Ana dafa wake da yawa, ana cinye shi ta hanyoyi daban-daban, kuma masara daga hatsi, dafa stew, yin gamsarwa na abin yanka. Godiya ga amfanin samfurin, zaku iya inganta yanayin jikin, ku tsabtace jini.

Don abincin mai haƙuri da ciwon sukari, wake kawai ya zama dole, saboda a cikin tsarin sa akwai furotin mai yawa, daidai yake da ƙima zuwa furotin daga nama. Hatsi suna da wadataccen abinci a cikin amino acid, bitamin, suna da kyau kuma jikin mutum yana da sauri. Hundredaya daga cikin gram ɗari na samfurin yana lissafin 2 g na mai da 54 g na carbohydrates, abun da ke cikin adadin kuzari kimanin 310 kcal. Lyididdigar glycemic na wake yana daga maki 15 zuwa 35.

Ya danganta da nau'ikan wake, yana ƙunshe da adadin magnesium, potassium, phosphorus, alli, sulfur da zinc. Kasancewar baƙin ƙarfe yana sa wake kawai samfurin da ake buƙata don cutar rashin jini (anemia).

Hakanan akwai bitamin B da yawa, A, C, PP a cikin wake, amma suna daraja samfurin mafi yawancin saboda yana ƙunshe da adadin bitamin E, wannan ingantaccen ƙwayar cuta ce kuma yana taimakawa wajen magance cututtukan zuciya da jijiyoyin jini. Kasancewar ta hade da sinadarin ascorbic acid (Vitamin C) na taimaka wa masu ciwon sukari inganta ingantaccen hangen nesa.

Mutane da yawa sun san cewa wake suna taimakawa wajen daidaita yanayin da cututtukan koda, tasa daga ciki tana da madaidaicin diuretic. Samfurin ba zai da amfani ga irin waɗannan matsalolin:

1. overwork
2. juyayi gajiya
3. yanayi mai matukar damuwa.

Bugu da ƙari, ba kawai hatsi da kwasfa na kore wake ba, har ma da bushe-bushe, daga abin da aka shirya kayan ado don rage matakan sukari na jini, suna da amfani ga masu ciwon sukari.

Menene ma'anar bayanan glycemic

Indexididdigar ƙwayar glycemic alama ce da ke nuna abun da ke cikin glucose a cikin samfurin. A takaice dai, yana kayyade yawan sukari na iya ƙaruwa bayan cin shi.

Ya kamata a fahimci cewa GI ra'ayi ne mai tsari, ana ɗaukar glucose a matsayin tushen shi, ƙididdigar shi 100, alamomi na wasu samfura yawanci ana auna su daga 0 zuwa 100, gwargwadon gwargwadon girman jikin mutum.

Abincin da ke da babban GI yana ba da haɓaka mai sauri cikin matakan sukari, jiki yana sauƙaƙe. Abubuwan samfuri tare da ƙaramin ma'anar GI suna ƙaruwa da haɓakar glucose a hankali, tunda carbohydrates a cikin irin wannan abincin ba a ɗaukar su nan da nan ba, yana bawa mai haƙuri jin daɗin satiety.

Don haka, glycemic index zai nuna yadda sauri wannan ko wancan abincin ya juya zuwa glucose jini.

Fari, baƙi, wake, ja, siliculose

Farin hatsi yana da duk waɗannan abubuwan da ke da amfani a cikin abubuwan da ke tattare da su, duk da haka, babban fa'idarsa ita ce iyawa don tasiri cikin tasirin glycemic ind, sarrafa aikin ƙwaƙwalwar zuciya, da inganta yanayin tasoshin jini.

Hakanan yana da mahimmanci mahimmanci cewa samfurin ya cika jikin mai ciwon sukari tare da bitamin, microelements waɗanda ke da ƙwayoyin cuta, suna kunna abubuwan da ke haifar da farfadowa, suna ba da gudummawa ga saurin warkar da fasa a fata, raunuka da raunuka.

Varietyanyen wake na baƙar fata yana da amfani ga masu ciwon sukari, yana da buƙatar saturate jiki tare da abubuwa masu mahimmanci, suna taimaka kare kai daga kamuwa da cuta, ƙwayoyin cuta Red wake ya dace sosai a matsayin prophylactic game da rikice-rikice na narkewa, yana taimakawa wajen dawo da tsarin metabolism kuma kayan aiki ne mai ƙoshin maganin cuta. .

Likitoci a duk faɗin duniya suna ba da shawarar kulawa ta musamman ga irin wannan samfuran kamar wake, yana da matuƙar amfani a cikin cututtukan sukari na farkon da na biyu. Irin wannan samfurin yana tasiri sosai ga yanayin jikin mutum, kuma ba tare da la'akari da hanyar yin amfani da shi ba.

Abubuwa masu warkarwa da ke tattare da wake suna taimakawa:

• kwashe da gubobi yadda yakamata
• tsara abun da ke ciki na jini,
• ƙananan glucose
• cire kayan lalata, guba daga jiki.

A yau, ana kiran bishiyar bishiyar asparagus iri-iri da wani iri, wanda yake barin abubuwa masu amfani a jikin mai cutar siga da kuma kawar da cutarwa masu cutarwa. Abin lura ne cewa irin wannan tasiri mai mahimmanci yana daɗewa, jikin mai haƙuri yana tsaftacewa kuma ya zama ƙarami, yana tsayayya da kowane irin cututtukan cututtuka.

Aikace-aikacen Bean Sashes

Abincin wake ba ƙarancin amfani ba ne kamar hatsi. Wannan bangare na tsire-tsire yana da tsari iri ɗaya tare da furotin na asalin dabba, yana da alaƙa da insulin hormone, wanda jiki ke samarwa.

Kamar yadda sanannun furotin ya ƙunshi amino acid, suna da arziki a cikin wake biyu da sandunan sa bushe. Lokacin da furotin ya shiga narkewa, jikin zai zama ya cika, kuma yana samar da furotin, hade da insulin.

Baya ga amino acid a cikin tsarin irin wannan wake, bitamin na rukuni B, C, P, abubuwa iri-iri iri iri, mai yawa na fiber. Kowane abu yana taimakawa wajen daidaita cholesterol a cikin jini, ɗauki wani aiki a cikin narkewar insulin.

Zamu iya yanke hukuncin cewa wake, ba tare da la’akari da irin sa ba da kuma hanyar shirya shi, samfurin ne wanda ba makawa mai mahimmanci wanda ke taimaka wa jiyya da hana ci gaban ciwon sukari.

Ciarin gyaran wake na Kiwon Lafiya

Abincin da ake amfani da shi don maganin ciwon sukari na iya haɗawa da wake ba kawai, an ba shi damar dafa abinci da yawa daga samfurin. Yana da matukar amfani ku ci miya puree da aka yi da farin wake, don shirya kuna buƙatar ɗaukar 400 g na irin wannan samfurin, ƙaramin cokali, albasa, albasa, tafarnuwa, cokali biyu na kayan lambu, ƙaramin lemo na kayan lambu, kwai tafasasshen, kayan ƙanshi da gishiri don dandana.

Da farko, tafarnuwa, albasa, kayan yaji ana ɗaukar su a cikin karamin saucepan har sai da taushi, sannan a ba da farin kabeji, wake, yankakken cikin sassan daidai. An zubar da tasa tare da broth, an kawo shi tafasa, sannan a dafa don wani minti 20.

An zuba miyan a cikin blender, a murkushe ta a ciki na ruwa puree, sannan a sake zubawa a cikin kwanon. A mataki na gaba, kara ganye, gishiri, barkono da tafasa don wasu 'yan mintuna. Ku bauta wa kwanar da aka gama tare da yankakken kaza. Karatun gwangwani ba su dace da wannan tasa ba.

Kuna iya shirya jita-jita masu daɗi daga koren wake, alal misali, zai iya zama salatin. Ana buƙatar ɗauka:

1. wake pods - 500 g,
2. karas - 300 g
3. innabi ko apple vinegar - 2 tbsp. l
4. man kayan lambu - 2 tbsp. l
5. kayan yaji, gishiri, ganye don dandanawa.

Ruwan da aka kawo tafasa, dan gishiri kadan da tafasasshen wake, yankakken karas a ciki na tsawon mintuna 5. Bayan wannan lokacin, samfuran an jefa su a cikin colander, drained na ruwa, an canza shi zuwa farantin zurfi, wanda yake da kayan yaji, vinegar da ganye.

Bayan haka, zaku iya yin salatin wake da tumatir, irin waɗannan wake suna da alamar glycemic of 20. Wajibi ne a ɗauka:

• kilogram na kirtani wake,
• Albasa 50 g
• 300 g karas
• 300 g nunannun tumatir.

Don dandana, kuna buƙatar ƙara dill, faski, baƙar fata da gishiri.

Dafa abinci yana farawa da gaskiyar cewa an wanke wake, a yanka a kananan guda, an zuba shi da ruwan zãfi an ba shi izinin magudana ruwa. Sannan a yanyanka karas da albasarta a kwano sosai, a soyayyen a cikin karamin kayan kayan lambu har sai da taushi. A mataki na gaba, tumatir ana wuce shi ta niƙa mai ɗumbin nama, a haɗa dukkan abubuwan haɗin da aka sanya a cikin tanda, dafa minti 20 a zazzabi na digiri 180.

Ya zama dole don adana kwano a cikin firiji; ana iya ba da abinci mai sanyi da mai zafi.

Fa'idodi da tasirin wake

Babu shakka, samfurin wake yana da matukar amfani kuma baya haifar da haɓaka cikin sukari na jini, amma samfurin yana da wasu kaddarorin masu cutarwa. Don haka, yana tsokani samuwar gas mai yawa a cikin hanji. Don cire wannan tasiri a cikin kwanon dafa abinci inda ake dafa wake, saka karamin takardar garin gyada.

Idan mai ciwon sukari yana fama da wasu cututtuka, yana iya rashin lafiya tare da lafiya daga cin wake. Marasa lafiya da ciwon sukari suna da haƙurin haƙuri idan suna da matsanancin ciwo ko ƙarancin kumburi a cikin farji, cholecystitis. Tare da cututtukan cututtukan cututtukan jijiya, jade, wake za su haifar da rikice-rikice da sabbin hare-haren cutar.

Abin da ba a ke so ba ne a ci koren wake, yana iya zama mai guba. Hakanan ya fi kyau kada a cika kayan wake da ƙwaya ko furotin na dabbobi yayin dafa abinci, saboda wannan zai rage rage narkewar ƙwayar cuta.

Kuna buƙatar sanin cewa akwai wasu ƙuntatawa game da amfani da samfurin dafa abinci, alal misali, yana da kyau a ware wake gaba ɗaya daga masu ciwon sukari:

1. tare da rashin lafiyan dauki, tana da wake da wake,
2. yayin daukar ciki, shayarwa.

Idan mai haƙuri yana so ya haɗa da kayan abinci a cikin abincin, ya zama dole a nemi likita da farko, kawai zai iya ba da cikakkun shawarwari game da hanyar shirya da kuma adadin wake. Sai kawai idan an cika wannan yanayin za mu iya tsammanin jikin zai sami mafi girman fa'ida kuma cutar ba ta taɓarbarewa.

Kwararre a cikin bidiyo a cikin wannan labarin zai yi magana game da fa'idodin wake a cikin ciwon sukari.

M Properties na wake.

Gabaɗaya bitamin - B1, B2, B3, B6, C, E, K, PP - da wuya a wane samfurin zaka iya samun irin wannan nau'in! Bugu da kari, wake yana dauke da furotin mai aiki har zuwa 25%, wanda a cikin darajar abincirsa ya wuce wasu nau'ikan nama. Wannan ba duka bane! Sinadarin da ke cikin wannan samfurin yana dauke da jikin mu ta hanyar 70-80%% - adon yana da matukar kyan gani.

Bean Glycemic Index ya dogara da nau'in halittu. Farar fata - 35, ja - 27 da wake wake suna da GI mai raka'a 15. A lokaci guda, yana da mahimmanci a kula da gaskiyar cewa glycemic index na gwangwani wake shine raka'a 74. Yana da girma sosai saboda ana amfani da sukari don adanawa.

Saboda gaskiyar cewa wake suna da kyawawan kaddarorin masu amfani da sinadarai masu yawa, masu abinci masu gina jiki suna ba da shawarar shi azaman hanawa da warkewar abinci don cututtuka daban-daban. A cikin wannan jerin za ku iya lura:

- ciwon sukari mellitus - yana da sakamako kamar insulin, yana rage matakin cutar glycemia a cikin jini, yana inganta metabolism,
- tarin fuka,
- atherosclerosis, hauhawar jini, da sauransu.

Yin amfani da wake yana da fa'ida mai amfani ga aikin hanta, warkar da hanyoyin da ke haifar da kumburi. An yi jita-jita daga gare ta don gout kuma don rikice-rikice daban-daban na tsarin juyayi.

Tare da wake glycemic index Mun lura da shi.

Ban ce yana da ma'ana don rufe duk abubuwan kwaskwarimar wannan samfurin ba. Cleopatra yayi amfani da masks na fuska daga wake. Da kyau, kyawawan kayan zamani, don samun sakamako mai sake farfadowa da kuma kawar da wrinkles, tafasa da wake, niƙa su ta sieve kuma haɗa su ruwan lemun tsami da man kayan lambu.
Wani lokacin ƙara buckthorn teku ko zuma.

Tsarin wake na Glycemic Bean

A yanar gizo zaka iya samun bayanai cewa GI na wake wake shine raka'a 10, da kuma raka'a 15, da kuma raka'a 42. Ina tsammanin zaka iya samun ƙarin ma'ana.

Don amfanin kanku, rubuta a layin Yandex, Google (ko duk abin da kuka yi amfani da shi a can) jumlar: “igiyar wake"Ko wani abu mai kama da haka, sannan sai a bi hanyoyin. Shakuwa mai ban sha'awa.

Inda wadannan alkaluma suka zo daga tarihi tarihi yayi shiru. Ko dai marubutan labaran sun dauke shi daga mafarkinsu, suna tunanin yin la’akari da filayen kofi, ko watakila sun zana katunan da yawa daga cikin jirgin da lissafin adadin maki.

Kuma da yawa daga cikin masu karatu sai suyi kokarin tsara abincin bisa layin farko da suka zo.

Laifi ne a wurin ka? Shin kuna zurfafa nazarin bayanai, kwatanta misalai? Ko wataƙila kuna da dakin gwaje-gwajenku da gwaji don gudanar da gwaje-gwaje?

Wuya. Wataƙila, bayan karanta waɗannan layin, kun yi mamakin hargitsi da ke mulki tare da waɗannan GI a yanar gizo. Haka ne, wannan cikakke pi ... (kawai sautin muryar iska ce, ba kalmar da kuka yi zato da kanku ba).

Na ga cewa ba ku yi imani da gaskiyar maganata ba. Na ce - shiga cikin injin binciken "GI string wake" kuma bi wasu hanyoyin. Yanzu haka saboda kar ku sami shakku. Ba zato ba tsammani, ni ma ina yaudare ku, na ci amanar mafarkina da furuci a cikin fagage daban-daban kamar gaskiya. Kuma yayin da kuka tabbatar da gaskiya nake faɗi, ci gaba da karantawa da wani matakin daban na amana da maganata.

Kuma bushãra. Idan tambayar da aka yi tambaya a sama: "Kuna da batun gwaji da kuma dakin gwaje-gwaje?", Kun amsa da "a'a", to ku sani - yanzu kuna da batun gwaji, kuyi la'akari da shi riga, amma ƙari a kan hakan daga baya. Yanzu koma zuwa ga raguna. Wannan ga waɗanda suke ɗaukar alamun GI daga rufin suna ɓatar da ku.

Me yasa '' marubutanmu 'ba su da amintattu ɗaya kuma dukansu suna da lambobi iri ɗaya da ke nuna GI na wake-wake?

Don fahimtar wannan, zan aiko ku don karanta mafi kyawun rubutun harshen Rashanci game da glycemic index akan Intanet. Haka ne, idan kuna sha'awar wannan ƙididdigar asirin, to, ba karanta wannan labarin zai zama laifi ne kawai ga kanku ba. Marubucin ya ba da kuzari sosai wajen rubutu. Kar ka manta son shi a can.

Na san mutane da yawa, ganin girman labarin, suna girgiza kawunansu sosai, suna cewa wa kansu: "Ee, da gaske ...". Shi ke nan. Babu karatu kwata-kwata. Me ya sa karatu a can - ba su ma karanta shi gaba ɗaya.

Amma kasuwancinku, idan kuna so, zaku iya karanta gajeren labari da ba tare da lissafi ba inda za su kashe ku, ba ku fahimci wani GI na samfuran daban ba, kuma a kan wannan, zaku ƙididdige ku kuma gwada wani abu don kanku a can.

Wadanda suka karanta labarin game da GI, wanda na ambata, tabbas sun riga sun fahimci abin da ke faruwa. Amma a gare ku, masoyi mai karatu. Ee, Ee, musamman a gare ku, kuma ga wanda bai karanta labarin ba - Na yi bayani a taƙaice.

Gaskiyar ita ce, an samar da wata hanya don samfuran gwaji. An bayyana wannan hanyar a shafin yanar gizon kungiyar da ta fi cancanta a fagen tantance ma'anar glycemic index. Wace irin kungiya ce kuma wace irin rukunin yanar gizo take a rubuce a cikin labarin da baku karanta ba. Amma ina jin cewa sha'awarku a kan labarin ya riga ya fara sabon matakin. Wataƙila kuna da buɗe shafin. Tsammani? Kuma yana bada bege.

Don haka anan. Hanyar ta shafi cin abinci aƙalla da yawa daga cikin samfurin binciken don samun 25 grams na narkewa carbohydrates. Tsarin daidaitaccen aiki ya ƙunshi 50 g na carbohydrates na narkewa. Wannan, ta hanyar, an kuma rubuta shi a cikin wata kasida wacce tuni na gaji da maganarta.

Kuma yanzu mun ɗauki ƙididdigar lissafi kuma kirga. Amma da farko, bari mu yanke hukuncin abinda zamu shiga cikin wannan kaifin naurar. Zamu gabatar da abin da aka rubuta akan kunshin.

Fakitin daban-daban ne, koren wake akwai kuma daban. Akwai wake a ciki wanda kilogram 100 na carbohydrates a cikin gram 100 kawai, kuma wani lokacin akwai sama da 7.5 g.

Kuma wannan bambanci ne fiye da sau 2.5.

Don wannan binciken, mun yi amfani da wake masu zuwa:

Ya ƙunshi 3.7 g na carbohydrates da ɗari sassan.

Don haka ga adadin da ake buƙata na 25 g na carbohydrates (kamar yadda aka sa ran ta hanyar samun ma'anar glycemic index), muna buƙatar amfani da 675 g na wannan samfurin (25: 3.7 × 100 = 675).

Wajibi ne a kara fiye da fakiti 1.5 a cikin zama ɗaya, kuma ku aikata shi da sauri-wuri (ta hanyar, samfurin da aka yi binciken an ci abinci da sauri).

Game da wake, inda kawai g 3 na carbohydrates, zai zama dole a ci 830 g (taro zai zama mafi yawan lokacin dafa shi). Irin wannan karatun zai zama ainihin jarrabawa ga duk wanda ya ci shi. Wani ba zai wuce shi ba, da wuri yana kan hanya gaba ta hanyar cin abinci na kimiyya.Wani, da zarar ya tsere tare da wani ɗan gajeren zango a asibiti, zai sake dawowa cikin sahun masana kimiyya, kuma za mu iya gano wane GI yana da wake.

Kuma, ga alama cewa ya zuwa yanzu babu masu sa kai don cin koren wake a cikin manyan fannoni masu yawa. A kowane hali, ban sami irin wannan binciken ba a shafin yanar gizon Jami'ar Sydney.

Wataƙila, girman rabo ne wanda ya bayyana azaman bango mara iyaka da za'a iya gabatarwa a gaban mai binciken. Abin da ya sa "marubuta" na Intanet dole ne su kirkiro giyar zaren GI daga kai. Wannan ita ce amsar tambayar da na yi a sama. Ka tuna, akwai wata tambaya da tuni an manta da ita ƙarƙashin nauyin yawancin kalmomin da suka biyo bayan tambayar? Messarancin iska, amma mun manne wa tsarin (tambaya - bayani - amsa).

Kuma tun da ba mu yarda da marubuta ba daga Intanet, ba mu sami amsa ba a shafin yanar gizon Jami'ar Sydney - lokaci ya yi da za a ƙaddamar da manyan bindigogi. Kuma a wannan yanayin zan kasance manyan bindigogi. Anan akwai irin wannan salon kyautatawa.

A tasa na 400 g na koren wake, rabin albasa da qwai 2

An umurce ni da wannan binciken. Umurnin ya nuna abin da yakamata a bincika - wannan takamaiman tasa ne na wake.

Daɗin wake yakamata ya kasance Serbian ko Yaren mutanen Poland. Wurin da wake-wake ba tsayayyen bukata bane - wannan fata ne. Na ga ya wajaba don gamsar da wannan sha'awar - An sayi wake na Serbian.

Bayan na yi aiki a kan wata kasida kan ƙididdigar glycemic, har yanzu ina da glucometer da sikelin dafa abinci, waɗanda suma suka haɗu da wannan aikin. Amma ba ni da tsinkewa na gwaji, kuma batirin da ke cikin mit ɗin ya kusan mutu.

Saboda haka, an sayi:

• Gwajin gwaji.
• Baturi CR2032.
• Daskararren wake Serbian.
• Chicken qwai C0.

Na kusan manta - more albasa.

Abun da ya dace na gwajin tasa:

• 400 g na kore kore mai sanyi.
• 2 kaji qwai C0.
• Albasa 87 g (albasa rabin).
• Gishiri (tabbas kusan 4 g - ba a auna shi ba).
• Ruwa (1/2 girma na wake, tabbas game da 300 ml - an zuba akan ido).

Abokin ciniki ya samar da girke-girke, wanda sunansa na yanke shawarar ɓoye sirri.

Wannan abin da 87 g na albasa yayi kama da:

Waɗannan su ne wake, albasa da ruwa:

Waɗannan su ne wake bayan mintina 30 na ɗan gurɓata bayan tafasa, da ƙwai biyu da suka fashe da gauraye:

An sanya hoton abin da aka gama a farkon farawar bayanin bincike Na 1.

Yaya binciken yake

Azumi kafin karatun yayi kusan awa 15.

Lokacin da aka ci abinci minti 12 ne. Bukatar abokin ciniki shine a ci abincin a hankali. Idan kun tuna, to, don nazarin ƙididdigar glycemic index, ana cin abincin abincin da aka karanta da sauri. A wannan yanayin, abincin bai cika damuwa ba.

Baya ga jita-jita da aka bincika, babu abin da aka ci ko bugu.

A cikin awa ɗaya na farko, an ƙera ma'aunin glucose 10 a cikin jini, da kuma awo 6 a lokacin binciken na gaba.

Manyan zane na sukari.

Af, don yin lissafin GI ta amfani da ladabi na musamman daidai da ISO 26642: 2010 kawai karamin yanki na wannan zanen za'a yi amfani dashi. Wanda yake akan ginshiƙi da ke ƙasa yana da jan launi.

Abubuwan Hoto

Abin mamaki, minti daya bayan fara cin abincin, glucose na jini ya tsoma 0.6 mmol / L. Wannan mai yiwuwa ne sakamakon sakin insulin na farko dangane da yawan abinci a cikin ciki, i.e. kwantar da insulin din ba akan glucose bane, amma akan cin abinci ne a ciki.

Saukad da sukari na jini bayan fara cin abincin sun fara yin rikodin ni lokacin gwaje-gwajen da aka saita lokacin rubuta labarin game da GI. Saboda haka, wannan lokacin na kasance a shirye don wannan kuma na kama wannan gazawar tare da samfurori na jini da yawa a farkon gwajin. Amma abin mamakin shi ne yadda yawan sukari ya tsoma a cikin minti daya bayan fara abincin. Kuma bayan an fara hutu, i.e. don wannan minti zan iya tura wannan wake da yawa a cikina, wanda zai haifar da ciki ya fashe kuma ya haifar da sakin glucagon-kamar peptide-1 (GLP-1 ko GLP-1), wanda ke haɓaka ƙwayar insulin.

Akwai kololuwa biyu. Farkon farawa a minti 26 da minti 36 (5.6 mmol / L). Girma ta biyu a minti 53 (5.8 mmol / L). A wannan yanayin, ganiya ta biyu shine 0.2 mmol / L sama da ta farko.

Tuni a cikin mintuna 74 akwai wani zurfin tsinkaye har zuwa 4.6 mmol / L. Wanda aka kawoshi tare da jin matsakaicin yunwar. A lokaci guda, rabo da aka cinye ya kasance babba - nan da nan bayan cin abinci, jin daɗin cikakken ciki na ji. Ba da daɗewa ba jin yunwar ya wuce, amma ya bayyana a cikin gazawa ta gaba har zuwa 4.6 mmol / L a cikin minti 109.

Arshe daga Nazari Na 1

Sharparancin rauni na mintina bayan fara cin abincin na iya haifar da kuskuren ma'auni (lahani mara kyau, lalata kayan lantarki, ko wani abu). Yana da kyau a maimaita gwajin, amma tare da ɗimbin yawa samfurin jini kafin abinci da kuma nan da nan bayan. Wannan zai sa ya yiwu a fahimci ko irin wannan gazawar ce a farkon.

Za'a iya bayanin bayyanar rashin daidaituwa na ganiya sau biyu lokacin da ganiya ta biyu ta fi ta farkon girma ta hanyar dalilai 2.

Dalili na farko shi ne cewa abincin na dauke da ƙarancin ƙwayoyin carbohydrates masu narkewa. Kasa da mafi karancin amfani da aka ƙayyade don GI.

Dalili na biyu shi ne cewa an ci abincin da yawa - minti 12. Lokacin yin awo akan GI ana yin wannan da sauri. Wannan na iya ɗaukar min mintuna 3-4.

Babban tasiri ya kasance saboda asalin lamarin. Wataƙila, mutane da yawa sun fahimci dalilin da yasa karancin carbohydrates a cikin gwajin zai iya gurbata ainihin sakamakon samfurin, amma ga waɗanda basu riga sun fahimta ba, zanyi bayani.

A cikin mutum mai lafiya, ana samar da insulin ba kawai bayan cin abinci. Akwai kuma fitowar asali. Hanta tana lalata glycogen da aka adana a ciki, sai a saki glucose a cikin jini. Glycogen hanta yakan rushe musamman yayin da jiki yake karancin glucose, i.e. sannan idan kunji yunwa. Fatar insulin na baya yana tura wannan glucose daga hanta glycogen zuwa sel.

Tun da kullun jiki yakan fitar da glucose da insulin a cikin jini, har ma a kan komai a ciki, alamar sukari na jini yana tafiya da ɗan lokaci, amma baya zama a daidai matakin ko ba koyaushe yana raguwa ba.

Dangane da haka, idan a yayin gwaji na samfurin don haɓaka glucose a cikin jini don cin abinci kaɗan na carbohydrates, to asalin yanayin sukari zai iya toshe hawa da sauka daga samfurin da aka ci, kuma ba za a yi la’akari da sakamakon da ya yi daidai ba.

Kirtun Miyar Kuka

Wani abokin ciniki ne ya ba ni wannan binciken, wanda ban faɗi muku sunan sau ɗaya ba.

Don kwatanta sakamako daidai, Dole ne in sayi wake iri ɗaya kamar na ƙarshe. Ba mai sauki bane, amma nayi hakan.

• Daskararren wake Serbian.
• Wasikun.

Karamin digoro game da lancets.

Lancet wata na'ura ce mai yawan zubar da ruwa don sokin jikin (allura).

Hoton yana nuna akwatin da na siya da lancets. Babu fim ɗin shirya fim mai kariya a kai. Haka kuma, ba ma samun kariya daga budewa, i.e. murfin ya rufe a kan tef (duba hoto), wanda za'a iya cire pee, a yi amfani da lancet, a sa lancet a sake, kuma a sake rufe murfin. Liquid zai iya shiga cikin wannan akwati ta hanyar ramukan, har ma da ƙura aka ba girman waɗannan layukan. Gabaɗaya, nayi mamakin irin wannan kunshin.

To, ba zan ji haushi game da wannan ba, Ina dai dai fatan maginin da ya kirkiro wadannan karatuna su mutu daga cutar kanjamau.

Ka bar su kawai su kamu da hepatitis C.

Bari su tashi da karyewar hannayen biyu kuma wannan ne.

Abun da ya dace na gwajin tasa:

• 400 g na kore kore mai sanyi.
• 911 ml na ruwa (wannan lokacin na auna shi tabbas).
• 5-6 g na gishiri (Sikeli ya nuna ko 5 ko 6 g).

Cikakken kunshin i.e. 400 g, an zuba a cikin kwanon rufi:

911 ml na ruwa an zuba, 6 g na gishiri aka kara:

Bayan tafasa, an dafa miya a wani minti 16.

An sanya hoton abin da aka gama a farkon farawar bayanin binciken Na 2.

Arshe daga Nazari Na 2

Minti 2 bayan fara abincin, sai aka sami hauhawar jini. Wannan mai yiwuwa saboda hawa da sauka ne a cikin sukari na jini da tsohuwa (mai zaman kansa na abincin da aka bayar). Zan iya tunatar da ku cewa kafin fara abincin, na yi rikodin sau 0.2 mmol / l na mintina biyu.

Akwai kololuwa biyu, wanda ya sa "zamewar" zane-zanen lebur.

Kwatanta karatu biyu

Idan aka kwatanta hanyoyi biyu, ana iya ganin farko ya kusan ko'ina. Ina danganta wannan ba kawai tare da hanyar dafa wake ba, har ma da yanayin jikin. Ana iya ganin cewa a farkon farawa a farkon magana akwai ingantaccen sukari na jini (5.5 mmol / l, idan wannan ba kuskure bane). Tabbas, zai yi kyau a sake maimaita wadannan gwaje-gwajen, har ma da kyau, a maimaita su a kan wani mutum. Don sanin ƙididdigar glycemic, ta hanyar, an gwada samfurin akan 10 mutane masu lafiya daban-daban. Amma hakane, ita ce. Wannan har yanzu yana da kyau sosai fiye da yadda kuke iya samun wani wuri.

Yunwar yayin gwajin tare da miya ta ji karfi sosai fiye da lokacin gwaji tare da tasa, inda aka ƙara albasa da ƙwai.

A cikin halayen guda biyu, akwai kololuwa biyu, wanda ke sa nunin faɗin labulen.

Girman ƙwanƙolin ninki na farko a cikin shari'ar farko ya kasance minti 24 (29-53), kuma a karo na biyu minti 23 (16–39). Amma a zahiri, bambancin alama ya fi girma saboda gaskiyar cewa a farkon lamari, haɓaka mafi girma bai kasance mai kaifi kamar na biyu ba. Hakanan, ana kirkirar dafin babban bambanci saboda gaskiyar cewa madogara na biyu (miya) an samo shi a ƙasa na farko saboda abin da ake tsinkayar yanki na yanki a farkon sashi na farko, i.e. matakin 5.2 mmol / L na kwana na biyu ya fi girma ƙima, kuma na farkon shi ne sauke matakin (0.3 mmol / L ƙasa da ma'aunin don komai a ciki).

Ganye a cikin gwaji na biyu ya fi sauri. Wannan ya riga ya faru a cikin minti na 16. A cikin gwajin farko, ya kasance a cikin minti 29th.

Matsakaicin gazawa a cikin gwaji na biyu ya kasance tun farko - a cikin minti na 50. A farkon - a kan 74th.

Wataƙila, lokuta daban-daban mafi girma suna faruwa ne saboda kasancewar a farkon lamarin mai ƙari a cikin ƙwai (mai da furotin). Gwajin da na yi a baya tare da ƙara mai, wanda na bayyana a cikin wata kasida game da GI, su ma suna ba da shaida ga wannan sigar.

Babban binciken daga nazarin guda biyu

Dangane da sakamakon binciken guda biyu, ana iya faɗi cewa 400 g (raw nauyi) na wannan samfurin yana haɓaka sukari idan aka kwatanta da lokacin kafin fara abinci ta hanyar 0.3 mmol / l kawai.

A cikin halayen guda biyu, an samu ganiya sau biyu, ko ana iya faɗi cewa faifan lebur tare da ganiya mafi girma na minti 23-24. Wataƙila wannan shi ne saboda ƙarancin adadin ƙwayoyin narkewa mai narkewa a kowace hidima - 23 g a farkon binciken (15 + 8 g daga albasa) da 15 g a karo na biyu.

Dole ne a tuna cewa saboda rashin isasshen abubuwan carbohydrate a cikin duka binciken, ya kamata a kula da sakamakon cikin taka tsantsan, tunda zazzabi na glucose a cikin jini zai iya zama mara haske.

Babu shakka, daga yanayin abinci mai mahimmanci, wake wake shine samfuri tare da ikon samar da mafi ƙarancin hauhawar glucose a cikin jini, duk da gaskiyar cewa carbohydrates a cikin wannan samfurin sune babban (mafi yawan) darajar abinci mai gina jiki. Ko da ingantacciyar hidima a ƙara za ta ƙara yawan sukari a ɗan lokaci. Amma a lokaci guda, satiety ba ta daɗewa, musamman game da miya.

Kwatanta tare da sauran samfuran

Ina tsammanin zai zama abin ban sha'awa a gare ku idan aka kwatanta masu kwalliyar daga wake da kanduna daga sauran samfurori.

Na gwada curves na wasu samfurori da na gwada a cikin labarin a kan ƙirar glycemic tare da masu juye daga wake.

Ya kamata a sani yanzunnan kwatancen kai tsaye ba zai zama daidai ba, tunda sassan waɗannan samfuran suna tare da gram 80 na carbohydrates, kuma a cikin wannan binciken kawai 15 da 23. Amma har yanzu suna da ban sha'awa. Dama?

A lokaci guda, ƙarar servings na koren wake a cikin duka halayen biyu sun fi girma fiye da gwaje-gwaje tare da wasu samfuran.

Na kara hada-hada zuwa zane mai taken:

• farin doki mai tsayi
• sukari da ruwa
• abinci mai kyau tare da raisins daga shuka Piskaryovsk.

Idan kun sami daidaitattun hanyoyin da sukari da shinkafa, to waɗannan zasu zama babban kololuwan ruwa da zurfi masu zurfi. Musamman ma sanannan akan sukari. Wannan yana nufin cewa waɗannan samfuran, idan aka kwatanta da sauran daga tsarin da muke daidaitawa, sune suka fi “kwance” na glucose a cikin jini.

Amma mutanen da ke fama da ciwon sukari, don haka sun san cewa sukari da farin shinkafa ba samfuran kirki ba ne a gare su.

Ya fi ban sha'awa idan ka kwatanta wake da curd. A farfajiyar, taro yana da daɗin mutuƙar jin daɗi kuma ana ganinta azaman kayan zaki. Don samun 80 g na carbohydrates, kuna buƙatar ku ci 421 na samfurin. Wannan kusan fakiti 2 ne. Wannan yanki ne mai kyau, wanda yake da wahala kar a ci. Kuma tare da wannan duka, irin wannan yanki ya haɓaka sukari kawai zuwa 5.8 mmol / l, daidai gwargwadon adadin kirtani tare da albasa da qwai. Kuma wannan duk da cewa akwai wasu karin carbohydrates sau 3.5 a cikin wani yanki na cuku gida fiye da kwanar wake.

Wannan amsawar glucose a cikin jini daga curd taro mai yiwuwa ne saboda gaskiyar cewa ban da carbohydrates, wannan samfurin ya ƙunshi sunadarai da mai, wanda a cikin duka sun kusan kyau da carbohydrates a cikin grams. Wannan bi da bi yana lalata da ƙwayar carbohydrate. Bugu da kari, cuku gida yana da babban insulin index ko, kamar yadda ake kira insulinemic index shima ana kiranta. Kuma tun da akwai ƙarin sakin insulin, to, ana tsammanin hauhawar glucose a cikin jini ƙasa da yadda za'a sami kwarin insulin a cikin ƙananan kima.

Shawarwari

Bayan na yi gwajin wake biyu, kuma na sami goge tare da tsawon tsawon maganin maiko, da kuma kwarewa da sauran kayayyaki, sai na dauki 'yanci na bayar da shawarar wadannan.

Dafa koren wake da man kayan lambu.

Kamar yadda na riga na rubuta, a cikin minti na 36 bayan cin abincin miyan, na riga na ji tsananin yunwar. Akalla yana da ƙarfi kamar yadda yake kafin cin abinci tare da fiye da awanni 13 na azumi. Kuma a cikin minti 114 bayan cin miya, yunwa ta jin kawai wutar jahannama. Tunani ya zube a kaina: "A'a, wannan gwajin lalacewa ya gama riga da, kuma zan iya ci." Amma bayan duk, ba a wuce awanni 2 ba bayan ƙarshen abincin.

Lokacin da wake suke tare da qwai da albasa, irin wannan abin kunya bai faru ba. An lura da Yunwar fiye da sa'a daya bayan ƙarshen cin abincin, kuma a lokaci guda ya zama mai rauni fiye da lokacin abincin. Nan da nan ya ɓace, kuma aka sake farawa, sama da awa ɗaya da rabi bayan ƙarshen abincin. Kuma ko da a wancan lokacin ya yi rauni fiye da gabanin cin abinci.

Farantin da ke da ƙwai da albasa sun sami ƙarin carbohydrates - rabin albasa (carbohydrates 8 g), kuma yana da ƙarin mai da furotin saboda ƙwai kaji 2. Tabbas, wannan yakamata ya ba da haƙuri da yawa, amma akwai bambanci sosai.

A saman, Na riga na kira wani gwaji tare da ƙari na man kayan lambu, lokacin da sukari masu sukari suna canza yanayin su. Misali, lokacin da na gwada 80 g na carbohydrates daga farin shinkafa mai tsayi tare da man sunflower, yunwar kusan ta fi fari sama da sa'o'i 3 bayan ƙarshen abincin, kuma bayan awa 5 yunwar ta kasance, amma ba ta da ƙarfi sosai. Lokacin da na gwada adadin shinkafa ɗaya ba tare da man kayan lambu ba, bayan awanni 2 yunwar ta yi ƙarfi. Zan iya tunatar da ku cewa tuni a cikin minti na 36 bayan cin abincin miya daga koren wake, na ji tsananin yunwar.

Idan kuna son jin tsawon lokaci, to, man kayan lambu zai taimaka muku da wannan. Darajan caloric na abinci zai karu da dan kadan, amma a ƙarshen zaku sami saboda jin daɗin jin daɗi, da ƙari samar da jiki mai amfani mai mai. Bugu da kari, daga wannan yanki na carbohydrates, glucose a cikin jininka zai tashi kasa.

Da kyau, ba shakka, Ina ba da shawarar haɗawa da koren wake a cikin abincin abincinku, idan ba ku da riga.

Amincewa

Sabili da haka kuna karanta kyakkyawan labarin game da wake, kuma kun gamsu da batun da ba ku manta da raba labarin a shafukan yanar gizo ba. Ko an manta?

Amma wannan bai wadatar muku ba. Kuma kun rubuta sharhi.

Af, bayyanar wannan labarin a cikin duniya ba wai kawai cin nasara na ba ne. Kadan kasa da cikakkiyar gudummawa ga mai binciken wannan binciken.

Da kyau, menene labarin! - zubewa a kanka.Kuma ba ku sami damar hana kuɗaɗen shiga ba, kun yanke shawarar bin wannan hanyar don canja wurin karamin adadin godiya ga marubucin. Wanene ya sani, watakila wannan shine zaɓi na godiya wanda zai ƙarfafa shi ya rubuta sau da yawa a kan shafin yanar gizon, watakila wannan shine yadda zaku iya ƙarfafa shi don gudanar da sabon bincike. Tabbas, daga lokacin rubuta labarin game da glycemic index zuwa rubuta wannan labarin, daidai shekaru 3, watanni 4 da kwana 4 sun shude. Ba sau da yawa ba, duk da haka, don labaran bincike.

Shin kuna son sabon bincike? - Ina da su!

Kuna iya jira wani ya ba da umarnin yin sabon bincike game da samfurin da ke ba ku sha'awa.

Kuna iya jira da fatan cewa sha'awar yanayin marubucin shafin zai rinjaye shi, kuma zai jagoranci sabon nazari don kansa, kamar yadda ya yi a labarin game da glycemic index.

Kuna iya ma gaskanta da mu'ujiza ko kaɗan - cewa za ku sami wani shafin yanar gizon inda wani marubucin zai gudanar da wannan bincike.

Amma idan kuna da matukar sha'awar yadda glucose jini zai canza daga samfurin ko tasa, to kuna iya umurce ni da wannan binciken.

Wadanda suka karanta labarin game da GI sun riga sun fahimci cewa glycemic index alama ce da ba ta da tushe. Ko da ma'anar wannan jigon samfuri akan samfurin, yadda glycemic curve yake daga wannan samfurin gabaɗaya ba zai yiwu ba. Yaushe kuma nawa sukari ya hau, a ina ruwan yake, yaya nitsatsi ko mai natsuwa? Babu abin da ya bayyana. Kuma tambayar amincewa da waɗannan GIs na wasu rukunin yanar gizo a nan ya kasance mai dacewa. Bugu da kari, da wuya mu ci abinci daban - muna musanya su. Kuma samun GI don haɗakar samfuran (jita-jita) gabaɗaya ba zai yiwu ba.

Sabili da haka, idan, alal misali, kuna son gabatar da sabon samfuri ko tasa a cikin abincinku, amma kuna da damuwa game da wannan, to zaku iya umurce ni da binciken da zai ba ku ra'ayi game da tasirin wannan samfurin ko tasa a kan glucose jini.

Baya ga kwana da kanta akan zanen, zaku karɓi rahoto na game da wannan.

Za a rubuta wata kasida a wannan rukunin yanar gizon, wanda ke nufin cewa ba kai kaɗai ba, amma sauran masu karatu za su koyi gaskiya game da wani samfurin. Dangane da haka, za ku ba da gudummawa ga gabatarwar sabon ilimin cikin duniya.

Dangane da wannan matsalar game da kawo ilimi a duniya, bari in barka.

Tsarin glycemic na nau'ikan wake

Gwanin jini shine glycemic index. Mafi girman shine, mafi cutarwa samfurin ga mai haƙuri da ciwon sukari. Baya ga tasirin jini, babban GI na iya haifar da hauhawar nauyi da adon mai.

Lyididdigar glycemic index na wake stew:

• kore wake - raka'a 15,,
• wake wake - raka'a 35.,,
• farin wake - raka'a 35.,,
• gwangwani na wake - raka'a 74.

Ganyayyun wake ko 'yan tarkacen wake yakamata su kasance cikin abincin duk masu bin ƙashin abincin da ya dace kuma suke kula da glucose a cikin jini. Kada masu ciwon sukari su ci wake gwangwani. Babban bayanin ma'anar glycemic shine saboda ƙari na sukari ga wake a lokacin kiyayewa.

Darajar abinci mai gina jiki

Gwogoran suna da amfani ba kawai don karancin GI ba, har ma don babban furotin da ke cikin su. Wannan kayan yana sanya haricot samfurin abinci mai gina jiki ga athletesan wasa, mutanen da ke aiki tuƙuru, ƙoshin lafiya bayan mummunan ciwo. Abubuwan da ke cikin kalori na wake da aka tafasa yayi kadan kuma yana iya bambanta dan kadan dangane da bambance-bambance iri-iri:

• hallara - 25 kcal,
• ja - 93 kcal,
• fari - 102 kcal,

Contraindications

Akwai wasu hani akan cin wake. Ya kamata a cire wake wake daga abinci idan akwai cututtuka:

Wake a cikin kwandon

• hanta
• hanjin ciki
• wuce gona da iri na cututtuka na gastrointestinal fili,
• maganin ciwon huhu
• m cholecystitis
• farashi
• na ciki da kara yawan acidity.

Tsofaffi mutane suna buƙatar iyakance amfani da wake, saboda canje-canjen da suka danganci shekaru a jikin mutum suna cutar da narkewar kayan kiwo.

Menene GI?

Alamar Glycemic Index alama ce ta lissafi na ikon canza matakan sukari. Wurin ma'ana shine glycemic index na farin gurasa ko glucose - 100. Ana kiran glycemic index na 70 mafi girma, a ƙasa 55 ƙananan, daga 56 zuwa 69 - matsakaici.

Rage narkewa na abinci, raguwa da yawa na matakan sukari bayan ɗaukar abinci tare da ƙayyadaddun glycemic index: duk wannan zai iya tasiri bayyanar da kowane mutum. Samfura tare da mafi ƙarancin ma'anar glycemic index:

• kayan lambu - faski, basil, dill, letas, cucumbers, tumatir, albasa, alayyafo, broccoli, radishes, kabeji, tafarnuwa,
• 'ya'yan itatuwa da berries - kusan komai sai kiwi, mango, guna, banana, kankana, zabibi da kwanan wata,
• Legumes na takin - Peas, waken soya, vetch, wake, kabeji, lentil,
• Ganye - soya gari, soya burodi, couscous, lu'ulu'u na kwalliyar kwalliya a kan ruwa, taliya a kan gari, oatmeal, burodin hatsi duka.

Insulin, wanda ke shiga cikin jini fiye da kima, yana haɓaka samar da enzymes na musamman waɗanda ke haɓaka ɗimbin kitse kuma yana kare su daga hallaka. Kuma idan kwayar cutar ta samar da sinadarin insulin na yau da kullun a rana, to, akasin haka, yana taimakawa rushe kitse da rage nauyin jiki baki daya. Ya juya cewa yayin da abinci tare da babban sukari da kuma glycemic index (farin gurasa, Burodi) suna cikin abincinmu, nauyin jikin ko dai yana tsaye ko girma.

Glycemic index don zaɓin abinci

1. Yawan cin abinci na yau da kullun tare da ƙarancin ƙwayar glycemic index na iya haifar da yanayin hauhawar jini - ƙarancin sukari na jini. Babban bayyanar cututtuka shine rauni, gumi mai sanyi, asarar ƙarfi, rawar jiki. Sabili da haka, abincin ya kamata ya bambanta, abinci tare da matsakaici da kuma babban glycemic index ya kamata su kasance a ciki a cikin adadi kaɗan.
2. Manyan mahimmancin kayan kwalliya a samfura shima yana da amfani, alal misali, ga yan wasa. Wannan yana ba da gudummawa ga haɓakar tushen mahimman makamashi - glycogen. A wannan al'amari, yana da mahimmanci ku sami daidaitattun kanku kuma ku ɗauki abinci tare da carbohydrates da yawa kamar yadda jikinku yake buƙata. A matsayinka na mai mulki, masu ba da nauyi (samfuran da ke da alaƙar glycemic index) yawancin athletesan wasa ke ɗaukar su bayan ƙara yawan aiki na jiki, lokacin da makamashin ajiyar garkuwar ya ragu.
3. Bai kamata ku sanya menu ɗin ku kawai a kan tushen glycemic index of samfuran ba. Hakanan mahimmancin abinci mai mahimmanci.
4. Akasin talla, samfurin abinci mai gina jiki - mashaya alewa (Mars, Snickers) - ba shine mafi kyawun tushen carbohydrates ba. Kayan carbohydrates mai sauƙi da kitsen halittarsa ​​zai haifar da ƙarin cutarwa ga jiki fiye da kyau.
5. Ruwan sha yayin cin abinci yana ƙara ƙididdigar glycemic index na samfuran shigowa. Abin da ya sa masana ilimin abinci suka ba da shawarar hana shan abinci.

Alamar wake

Wadanda suke son samun siriri mai kwalliya kuma suna iya kokarin su guji yin amfani da kayan lambun (soya, vetch, wake, lentil, chickpeas, gyada, lupins, gyada). An dauke su da adadin kuzari sosai, amma cire su daga abincinka babban kuskure ne. Legumes suna da wadatar abinci a cikin abinci, microelements, sunadarai na shuka, fiber da bitamin B. Amma tsarin glycemic dinsu ya yi karanci, saboda haka Legumes suna da tasiri mai amfani ba kawai ga yanayin jiki ba, har ma a kan adadi.

Wake wake ne sanannen samfurin tsakanin 'yan wasa, masu ciwon sukari da kuma waɗanda ke sa ido a kan adonsu.

Abubuwan da ke da amfani na wake suna da ban mamaki kawai:

• ƙarancin samfurin ya ƙunshi irin adadin bitamin - C, K, E, PP, B1-B3,
• furotin mai aiki a cikin wake yana da darajar abinci mai tsada sosai, mai kama da nama kawai,
• da yawan adadin furotin sha - 80%,
• glycemic index of wake - daga 15 zuwa 35.

Fararen wake yana da mafi kyawun ma'anar glycemic a tsakanin duk nau'ikanta -35, saboda ya ƙunshi yawancin carbohydrates, ja - 27, da siliculose kawai 15. Kadarorin wake na gwangwani ba su ƙara lafiya ba, ƙayyadaddun glycemic - 74. Hakan kuwa shine saboda wake yana wadatar da karimci sosai a tsarin adana shi. sukari. Likitocin sun ba da shawarar ko da lafiyayyen mutum ya ci wake da kayayyaki daga ciki aƙalla sau biyu a mako.

Peas sun yi fice tun a tarihi. Kyakkyawan tushen furotin, sitaci, bitamin, amino acid, fiber da sukari. Bugu da ƙari, fructose da glucose daga Peas na iya shiga kai tsaye zuwa cikin jini, ba tare da samar da insulin ba. Kuma enzymes na musamman har ma sun iya rage ƙididdigar glycemic na abinci da aka cinye tare da Peas. Waɗannan kaddarorin da ba a sani ba suna taimakawa ci gaba da matakan sukari na al'ada, wanda ke sauƙaƙa rayuwa ga masu ciwon sukari. Ya kamata a tuna cewa peas sabo ne yana da ƙima na glycemic index - 50, fis ɗin miya ga waɗanda suke so su yi nauyi zasu zama marasa amfani -86. Ganyen da aka tafasa suna da alaƙar glycemic of 45. Mafi ƙarancin GI yana da yankakken gyada a -25. Ba kamar sauran Legumes na takin ba, ana iya amfani da ganyen peas wanda ba shi da amfani azaman abinci.

Kajin turkewa ainihin shago ne na abubuwan gina jiki. Chickpea ya ratsa sauran nau'ikan Legumes na ganye a cikin abubuwan da ke kunshe da furotin, abinci da lemo. Oleic da linoleic acid a cikin kayan su ba su da sinadarin cholesterol, sabili da haka, suna tunawa ba tare da cutar da adadi ba. Duk da cewa kazamin na da wadataccen abinci a cikin abincin fiber, phosphorus, magnesium, potassium da sodium, basu da mahimmancin amino acid. A wannan batun, masana ilimin abinci sun ba da shawarar cin tsintsiya tare da taliya ko shinkafa, sannan abubuwan gina jiki daga samfurin za su iya karɓar jiki daidai. Chickpea yana da ƙayyadaddun ƙayyadaddun ƙwayar glycemic na -30, don haka dole ne a haɗa shi cikin abincin yau da kullun na asarar nauyi, 'yan wasa da masu ciwon sukari. Likitocin sun kuma ba da shawarar kaji ga mutanen da ke fama da cutar hawan jini a matsayin samfurin wadataccen makamashi tare da karancin sinadarin sodium. Gastroenterologists suna lura da kajin a matsayin diuretic kuma suna iya ƙarfafa ikonta ta motsa da kuma tsaftace aikin hanji.

Lentils yana da hadaddun carbohydrates wanda jiki zai iya hadarin metabolizes. Lentils suna da matsakaiciyar ƙima na glycemic - dangane da iri-iri da kuma hanyar shirya, daga 25 zuwa 45. Ganye gwangwani lentils ba zai kawo wani fa'ida ba, glycemic index ɗin sa shine 74. Amma lentil mai sikelin na iya zama kyakkyawan taimako a yaƙi da cutar sankara da kiba. Gurasar Lentil babban zaɓi ne ga athletesan wasa.

Waken soya ya shahara a fagen turanci. An girma kuma an cinye shi a kusan dukkanin yankuna na duniya. Ana kimar waken soya saboda yawan abin da suke samu na furotin kayan lambu da mai. Ana amfani da su wajen samarwa kusan dukkanin nau'in abincin dabbobi. Soya miya shine tushen abincin gargajiya na Gabas da na gargajiya na kasar Sin. Abincin Turai ma ya sami canje-canje kwanan nan kuma ya daɗa soya miya a cikin tasa, yana ba kowane samfurin musamman kayan kwalliya da ƙanshi na musamman. Lokacin zabar miya, yana da mahimmanci don bambance ainihin samfurin da aka samu ta hanyar fermentation na halitta. A matsayinka na mai mulki, mai sana'anta ya nuna wannan tare da rubutu mai haske akan alamar.

Real soya miya ta ƙunshi waken soya, alkama, ruwa da gishiri. Kasancewar kowane sauran kayan masarufi yana nuna cewa kun sami sinadaran mai ƙwaƙwalwar hanawa duk kayan amfani na miya na miya. Fyaza-waken soya mai kitse ba ta da ma'anar 0, yana sanya shi kayan yaji na musamman. Abu ne mai ban mamaki cewa Tamari soya miya da aka yi ba tare da amfani da alkama ba yana da ma'anar glycemic na 20. A bayyane yake, alkama yayin lokacin fermentation yana samar da enzymes na musamman waɗanda ke rushe sukari.

Don zaɓar miya mai inganci da lafiya, kuna buƙatar kula da hankali ba kawai don abubuwan da ke ciki ba, har ma don bayyanar da wari. Mai arziki, amma a lokaci guda haske ba wari mai kamshi ba, launi mai haske alamomi ne cewa an sanya miya bisa ga girke-girke na asali kuma ya riƙe duk abubuwan da ke da amfani.

Indin hatsi

Abincin dole ne ya kasance ya kasance a cikin abincin waɗanda ke kula da lafiyarsu da kamanninsu. Indexarancin glycemic index, rashin mai mai yawa da wadataccen wadataccen carbohydrates ya sanya su zama mahimmanci ga 'yan wasa. Buckwheat, couscous, oatmeal, sha'ir, alkama na alkama, shinkafa launin ruwan kasa, buhun shinkafa, ƙwayar sha'ir wakilai ne na hatsi tare da mafi ƙasƙanci glycemic index. Couscous sanannen hatsi ne wanda ya danganci alkama na durum, an yi shi ne musamman daga semolina. Babban aikin kwayar halitta da kuma rayayyen bitamin da ma'adinai sun sanya couscous wani samfuri mai mahimmanci wanda ke kula da matakin makamashi da mahimmanci. Likitocin sun bada shawarar couscous a matsayin magani don bakin ciki da gajiya. Couscous yana daidaita barci, yana inganta tsarin juyayi, rigakafi da cututtukan zuciya.

Gurasa abinci ne mai gauraye. Yin ƙoƙari don asarar nauyi da farko ware shi daga abincinsu. Koyaya, gurasar burodin wasu nau'ikan suna da alaƙar karɓaɓɓiyar glycemic index. Gurasar baƙar fata, hatsin rai, kabewa, tare da Bran, hatsi duka sun dace sosai don abincin masu ciwon sukari. Babban abu shine a zabi burodin alkama gaba daya daga alkama durum ba tare da kayan karawa marasa amfani ko gasa shi a gida da kanka ba.