Gididdigar glycemic na ƙasan zuma

Abincin yana karɓar abinci ta hanyar daban. Tare da ɗaukar ƙwayar carbohydrates, matakan sukari na jini yana ƙaruwa. Alamar ta shiga kwakwalwa, jiki ya fara samar da insulin. Don ƙididdige abincin, an haɓaka sikelin GI, a cikin abin da saurin abin da jiki ke ɗaukar glucose a jiki yana ɗaukar raka'a 100.

Ta hanyar matakin abun da ke cikin carbohydrate, an bambanta samfura:

• low GI - ragin ragin da bai wuce raka'a 40 ba,
• tare da matsakaicin GI - daga 40 zuwa 70,
• tare da babban matakin assimilation - GI sama da raka'a 70.

Darajar GI ga nau'ikan zuma daban-daban

Tebur da ke ƙasa yana ba da alamun nuna alama. Ana samun daidaitattun bayanai bayan nazarin dakin gwaje-gwaje na kowane ɗayan batir. Abin da zai zama glycemic index na zuma da kuma yadda ya bambanta da tebur ya dogara da dalilai da yawa:

• iri-iri na babban inji mai shuka, da sinadarin 'fructose' a cikin nectar,
• tsirrai da ke girma a yankin, saboda kudan zuma tattara albarkatun kasa a cikin radius of 14 km,
• kakar (fure mai yawa ko mai zabe),
• balaga
• sufuri da yanayin ajiya.

Glycemic index na zuma da iri

Glycemic index na sukari da sauran Sweets

Idan muka kwatanta glycemic index na zuma da sukari, to, zai zama cikin yarda da samfurin na yau da kullun. Zuma GI tana kama da sukari kawai ga wasu nau'ikan da ba a taɓa samu ba: sunflower, rhododendron, orange, nissa. A cikin nau'ikan Rasha, wannan adadi yawanci matsakaici ne. Yankuna masu ƙarancin GI suna da amfani musamman.

Lokacin cin abinci, yana da mahimmanci don sarrafawa ba kawai abubuwan da ke cikin carbohydrate ba - abubuwan haɗin su yana da mahimmanci. Ana bada shawarar samfuran Fructose don masu ciwon sukari, kamar yadda a hankali yashiga jikinshi. A sakamakon wannan, matakin sukari yakan tashi cikin jini a hankali, kuma bawai a kasada ba.

Tare da sukari, ana amfani da carbohydrates nan da nan. Wannan yana haifar da kaya a kan ƙwayar ƙwayar cuta - yana da alhakin samar da insulin, wataƙila yana ƙaruwa da matsa lamba saboda canje-canje a cikin danko na jini. Yana da amfani sosai a rage ƙananan abinci na GI. Wadannan sun hada da wadannan Sweets:

• marmalade
• souffle
• 'Ya'yan itace da kekuna na busassun itace.

Bars, halva da cakulan madara suna da matsakaitan GI na raka'a 60 zuwa 70. A daidai wannan matakin digestibility su ne waffles, cookies, waina, Rolls. Ba'a bada shawara don cinye zuma tare da Sweets - jimlar ƙididdigar za ta zama mai girma, samar da insulin zai ƙara ƙaruwa sosai.

Sakeɓaɓɓiyar sukari tana da mafi girman jigo, kusan kamar glucose. Amma yana da madadin - zuma. Wasu nau'ikan fructose suna dauke da “carbohydrates mara haske,” wadanda a hankali suke shiga jini ba tare da cutar da jiki ba.

Don haka, lokacin zabar tsakanin sukari da zuma, yana da daraja koyaushe la'akari da GI na samfurori. Yana da mahimmanci musamman a tuna da wannan ga mutanen da ke da kiba sosai. Ana bada shawarar zuma don maye gurbin wasu kayan zaki. Misali, garin kansar na zuma da ke da karancin GI yana da fa'ida fiye da yadda yake a cikin sukari. Bugu da kari, yana dauke da wasu bangarorin da ke hana shaye-shaye na carbohydrates - enzymes, amino acid.

Fassarar fassarar GI

Dole ne a san GI don yin lissafin nauyin glycemic load (GL) na samfuran jiki. Anyi wannan ne ta hanyar abubuwan carbohydrates a cikin gram 100. Misali, cokali daya na zuma acacia ya ƙunshi gram 8-9, nauyin glycemic shine 2.7 (32x8.5: 100). Don kwatantawa, jiki zai sami nauyin 5.4 (90x6: 100) daga wani sukari na sukari (5-7 grams). Ya juya cewa nauyin daga zuma zai zama rabin.

A cikin tsarin abincin abinci, ana ɗaukar matsakaicin sashi na abinci shine abinci tare da GL daga raka'a 11 zuwa 19. An yarda da nauyin yau da kullun - daga raka'a 60 zuwa 180. Ga masu ciwon sukari, iyaka na sama bai wuce raka'a 100 ba. Kamar yadda lissafi ya nuna, za su iya haɗuwa cikin amintaccen abinci a cikin zuma tare da ƙarancin GI ba tare da haɗari ga lafiya ba.

Lissafin GL yana da mahimmanci ba kawai ga mutanen da suke da matsala game da samar da insulin ba, har ma ga mutane masu lafiya. Misali, lokacin cin abinci mai kalori mai yawa tare da babban GI, ba zaka iya yin asara ba. Da yawan girma a matakin sukari tsokani da ci gaban cututtuka na zuciya da jijiyoyin jini tsarin, hanta pathologies. Idan kun san menene ma'anar glycemic da insulin don zuma, zaku iya koya haɗa shi cikin abincinku ba tare da ɗan lahani ga lafiyar ba.

Manyan Alamar Cakulan Glycemic

Ba shi yiwuwa a ambaci sunan cakulan cakulan. Tabbas, dalilin shine cewa nau'ikan cakulan daban-daban suna da ra'ayoyi daban-daban.

Don haka, alal misali, cakulan duhu, wanda ya ƙunshi akalla 70% koko, yana da ƙananan GI - na tsari Raka'a 25. Kuma wannan duk da cewa yana dauke da sukari. Duk asirin yana cikin fiber na abincin koko - suna taimakawa rage GI.

Amma GI na cakulan madara ne Raka'a 70 - Wannan adadi yana ɗauka mai girma.

Halva Glycemic Index

Tabbas, GI na wannan zaki zai dogara da nau'ikan kwayoyi ko tsaba da aka yi amfani dashi, kuma akan ko halva ya ƙunshi sukari ko fructose. Misali, matsakaita GI na sunflower daya tare da sukari shine Raka'a 70. Amma kwayoyi da tsaba kansu suna da ƙananan GI. Saboda haka, a cikin halva akan fructose, matakin wannan alamar zai zama ƙasa da ƙasa.

Menene ma'anar bayanin glycemic?

Wannan mai nuna alama (GI) yana ƙayyade yawan lalacewar ƙwayoyin carbohydrates, waɗanda suke cikin samfurin, zuwa glucose. Lowerasa cikin ƙididdigar jujjuya, a hankali hankali yana rarrabawa kuma, saboda haka, matakin sukari na jini ya tashi a hankali. Akwai tebur na musamman wanda aka nuna alamun samfurin ko kayan abinci da aka riga aka nuna.

• daga 0 zuwa 39 - tare da karamin GI,
• daga 40 zuwa 69 - tare da matsakaicin GI,
• daga 70 da ƙari - tare da babban GI.

Glycemic fasali na zuma da abun da ke ciki

Kudin zuma abu ne mai daɗi, wanda ke nufin yana da adadin sukari mai yawa a cikin abubuwan da ke cikin sa. Koyaya, akwai dalilai da yawa waɗanda adadin abubuwan maki suke dogara dasu. Wadannan sun hada da:

• samfurin asali
• tarin labarin ƙasa,
• yanayi da lokacin girbi
• gaban wucin gadi Additives,
• fasali na kula ƙudan zuma da yanayin su,
• irin ƙudan zuma.

Zuma kwata na iya kunshi ruwa. Wannan alamar yana bambanta daga 15 zuwa 27%. Carbohydrates sune babban kayan kowane nau'in samfurin, alamu zasu iya kaiwa 85%. Babban sugars shine glucose (kusan 40%) da fructose (kusan 45%). Baya ga su, wasu nau'ikan zuma suna da:

• yi nasara
• maltose
• oligase
• melicitosis
• sauran nau'ikan carbohydrates.

Matsakaicin zai iya bambanta kuma ya dogara da lokacin da ya wuce tun lokacin yin aikin samfurin daga sel zuwa amfaninsa a abinci.

Hakanan a cikin kayan zuma sun hada da:

• macro- da microelements (potassium, phosphorus, alli, magnesium, sodium, sulfur),
• squirrels
• enzymes
• amino acid
• alkaloids,
• Organic da inorganic acid,
• bitamin (a cikin babban adadin ascorbic acid).

Fasali

Kamar yadda aka ambata a sama, asalin farkon nectar yana shafar ma'aunin glycemic na samfurin. An samo Padev zuma akan ruwan 'ya'yan itace m, wanda aka asirce akan ganyayyaki, harbe, haushi da kananan bishiyoyi da shukoki. Wannan samfurin iri-iri ya haɗa da nau'in gandun rani.

Babban samfurin kalori tare da GI na raka'a 50. Wannan shine ɗayan ƙananan alamu, da aka ba da ƙoshin zaki na linden. Yana da haske ko inuwa ta amber. Linden an dauki sarauniyar dukkan tsire-tsire na zuma ne, tunda itace daya zata iya samarwa daga kilogram 8 zuwa 15 na zuma.

Kayan lemun tsami yana da halaye masu zuwa, yana ba da damar amfani da shi a cikin abincin har ma da gaban masu fama da cutar rashin ƙwayar insulin:

• tsari na sabunta hanyoyin,
• karfafa rigakafi
• sa hannu a cikin metabolism.

GI na samfurin - 32. Wannan alamar yana rarrabe zuma acacia azaman ƙayyadaddun samfuri, wanda ke nufin yana tabbatar da fa'idarsa da amincinsa. Ana ɗaukar nau'ikan wannan jagora a cikin ragowar dangane da abubuwan da ya ƙunsa, abinci mai gina jiki da kuma amfani mai amfani.

Zuma Acacia tana da kyau saboda fructose a cikin kayanta na sunadarai ya ninka 1.5 sau da yawa fiye da glucose. Bugu da kari, ya ƙunshi babban adadin bitamin B-jerin, ascorbic acid, flavonoids, acid Organic, kazalika da fiye da 400 macro- da microelements.

Daban-daban dangane da Pine, spruce, fir suna da ƙananan GI (daga 19 zuwa 35), kudan zuma eucalyptus yana da maki 50. Abin takaici, wannan nau'in samfurin ba ya shahara sosai, amma duk saboda karancin karatun shi.

Ofaya daga cikin mafi yawan nau'in zuma mai ƙanshi. An samo shi daga bishiyoyi masu zuwa:

Kudan zuma suna da launi mai haske tare da ɗan ƙaramin launin shuɗi. An kwatanta shi da gaskiyar yawan adadin fructose ya zama 10% sama da matakin glucose a cikin abun da ke ciki. Abubuwan amfani da warkarwa da warkarwa sune kamar haka:

• gyaran jiki
• antimicrobial da anti-mai kumburi sakamako,
• da ikon runtse zafin jiki da hauhawar jini,
• magani mai guba
• kunnawa kan aiwatar da abubuwan sakewa.

Tsarin glycemic na nau'ikan nau'ikan jeri ya tashi daga raka'a 32 zuwa 50. Mai nuna alama yana ba ku damar danganta samfurin zuwa abubuwa daga cikin rukuni na waɗanda ke da ƙananan ragi da matsakaita raunin carbohydrates zuwa glucose.

Iri-iri na fure

Wannan nau'in samfurin ya haɗa da nau'ikan abubuwa uku: tsarkakakken, hade da zuma mai polyfleur. Ana fitar da tsabta (monofleur) daga nau'in fure guda, aka gauraye yana bayyana sakamakon haɗuwa da nau'ikan fure 2 na flora. Polyfler zuma an girbe shi ne a lokacin furanni da yawa na makiyaya, lambun da wakilan filin.

GI na nau'in fure yana cikin kewayon raka'a 45-50. Abun haɗin sunadarai sun haɗa da abubuwa masu amfani sama da 70, gami da amino acid, bitamin, antioxidants, carbohydrates, ma'adanai, acid mai mahimmanci, ruwa.

Kudan zuma na da amfani mai amfani akan tsarin jijiya, yana kawar da alamun cephalgia, rashin bacci. Yana ƙarfafa aikin ƙwaƙwalwar zuciya, yana daidaita hawan jini, yana haɓaka coagulation jini.

Ba'a bada shawarar nau'in fure ba don amfani dashi a cikin yanayi masu zuwa:

• halayen rashin lafiyan halayen lokacin bayyanuwar m,
• ciwan ciki
• cututtukan koda
• rheumatism a cikin m lokaci,
• enterocolitis
• dermatitis na daban-daban etiologies,
• yara yan kasa da shekaru 2.

Akwai sharuɗɗa, yarda da abin da ya ba ku damar amfani da zuma na fure don kamuwa da sukari:

1. Yi la'akari da matakin glycemia na jiki.
2. Smallauki ƙananan allurai.
3. Haɗe a cikin abincin ba fiye da sau 2-3 a mako.
4. Kada ku raina saƙar zuma lokacin amfani da samfurin.

GI din sa 50, kuma 100 g na samfurin ya ƙunshi 304 kcal. An tattara wannan samfurin daga furannin buckwheat a cikin rabin na biyu na bazara. Adadin fructose da aka haɗo a cikin abun da ke ciki ya kai 52-55%. Bugu da kari, ya ƙunshi adadin magnesium, zinc, baƙin ƙarfe, manganese, potassium, jan ƙarfe. Abubuwan da aka gano suna da mahimmanci ga jikin mutum mai lafiya, kuma a matsayin matakan kariya na rikice-rikice a cikin marasa lafiya da masu ciwon sukari mellitus.

Zuma na Buckwheat yana da kaddarorin masu zuwa:

• normalizes haemoglobin a cikin jini,
• lowers saukar karfin jini
• inganta narkewa,
• ya mallaki magungunan ƙwayoyin cuta,
• ta da tsarin na rigakafi,
• yana hana haɓakar osteoporosis kuma yana ba da gudummawa ga aiki na yau da kullun ga tsarin musculoskeletal.

Wannan ire-iren suna da ƙamshi mai daɗi da dandano wanda ya haɗu da dandano mai ɗaci da ƙaramar haushi. Ya fi haske fiye da linden, kukan da sauri. Tsarin na iya faruwa a sel. Lyididdigar glycemic na rapeseed zuma ita ce 64. Yawancin suna dauke da wuya, amma yana da amfani sosai. Samfurin ya ƙunshi babban adadin boron, wanda ke da tasirin gaske game da glandar thyroid da tsarin musculoskeletal. Hakanan, wannan kashi yana da amfani don ingantaccen aiki na baƙin ciki, zuciya da jijiyoyin jini.

Koyaya, kudan zuma mai amfani da ƙwayar cuta ya ƙunshi adadin glucose, wanda ke buƙatar yin amfani da shi ta hanyar waɗanda ke fama da "cutar mai daɗi".

Da dama samfurin samu daga shuka thistle sako, sau da yawa dab da milkweed. Yana nufin monofleur fure iri. Kayan aikinta:

• yaƙi da kumburi tafiyar matakai,
• tasirin choleretic
• ƙarfafa tsarin na rigakafi
• ingantaccen metabolism da farfadowa,
• lactogenic sakamako
• gwagwarmaya da rashin bacci.

Karyata zuma

A bikin aure da bazara, kaɗan ne za su iya zaɓar samfurin inganci. A cikin mafi yawan lokuta, ana siyar da kuɗi - zuma mai ƙarancin inganci tare da ƙari na sukari ko syrup sugar, har ma da kowane nau'ikan dandano don haɓaka dandano na samfurin. Wannan ba wai kawai yana rage kaddarorin masu amfani bane kuma ya karya yawan abubuwa a cikin abun da ke ciki, amma kuma yana sanya zuma haɗari ga jikin marasa lafiya.

Hanyoyi don ƙaddarar ƙarya

Kasancewar sukari syrup a cikin zuma za'a iya ƙaddara ta hanyoyi da yawa:

• Sanya fensir mai guba a cikin samfurin. Idan zuma na da inganci, to bazai canza launin ta ba.
• Idan ka sanya digo na samfurin a cikin takardar takarda, to, kada ya kasance akwai tabo a gefe na baya, kamar daga zubewa ga ruwa. Wannan alama ce ta inganci.
• Amfani da refractometer. Yana ba ku damar sanin tasirin kowane yanayi.
• Kamshin samfurin ya zama mai dadi, daidaituwa ya zama daidai.
• Labarin tabbatar da sukari.

Ya kamata a yi amfani da kowane samfuri tare da fa'ida ga jikin duka mai lafiya da mara lafiya.

Zuma na hakika

Yawancin kudan zuma suna wayo da ciyar da ƙudan zuma tare da syrup, jam ko wasu Sweets. A wannan yanayin, GI din sa yana ƙaruwa kuma yana iya kaiwa raka'a 100. Lyididdigar glycemic na zuma na yau da kullun tana ƙasa da takaddar karya. Babban aiki ana yin sa ta tsire-tsire na zuma, daga abin da aka tattara nectar na magani.

Tebur da ke ƙasa yana nuna glycemic index na zuma da aka tattara daga tsire-tsire daban-daban na zuma.

Wadanne abinci ne ke dauke da sinadarai da yawa?

Baya ga zuma, ana samun sukari a yawancin abinci da ake cinyewa kullum. Ana haɗuwa da samfurin kudan zuma tare da wasu samfurori da yawa. Cin kudan zuma tare da burodi, Rolls ko a hade tare da wasu Sweets take haifar da wuce haddi na glucose a cikin jini.

Kwakwalwan - Babban samfurin Glycemic

1. Giya
2. .An zuma
3. Soyayyen dankali ko gasa.
4. Gurasar fari.
5. Buns.
6. Kankana
7. Jam.
8. Marmalade.
9. Kayan cakulan.
10. Melon
11. Ayaba
12. Ice cream (tare da kara sukari).
13. Ruwan innabi (sukari kyauta).
14. Rye abinci.

Abarba - samfurin tare da matsakaicin glycemic index

1. Persimmon.
2. Qiwi
3. Taliya.
4. Cranberries
5. Peas.
6. Abarba
7. Ruwan apple (ba ƙara sukari).
8. Wake
9. Ruwan 'ya'yan lemun tsami (babu sukari).
10. Apricots da aka bushe.
11. Oatmeal.

Kayan Pine - Productarancin Glycemic Index

1. Tuffa.
2. Wake
3. 'Ya'yan itãcen marmari.
4. Compote (free sugar).
5. Masara.
6. Yogurt
7. Curd.
8. Currant
9. Kabeji
10. Namomin kaza.
11. Pine kwayoyi.
12. Albasa.
13. Letas.

Indexididdigar glycemic na samfurin ɗaya na iya zama daban, ya dogara da aiki.Indexudan zuma yana bambanta dangane da shuka wanda ƙudan zuma ya tattara. Misali, jigon zuma da ke cikin kirji yakai raka'a 55, kuma kazara zuwa 32. An nuna wannan ta tebur na musamman na kayan samfuran.

Wani lokacin kudan zuma suna ciyar da ƙudan zuma tare da sukari, jam, syrup mai dadi. A wannan yanayin, glycemic index na samfurin zai karu. Samfurin da aka gurbata da dunƙule ya ƙunshi adadin sukari mai yawa, ma'aunin zai iya zuwa raka'a 100.

Da farko dai, an kirkiro lissafin samfuran ne don marasa lafiya da masu ciwon sukari mellitus, saboda su iya sarrafa yawan abinci tare da abun ciki mai daɗi. Cibiyoyin lafiya na mutanen da ke fama da wannan cuta suna da tebur na abinci.

A matsayin misali, zamu iya ba da tebur wanda za'a gwada ma'aunin dakin gwaje-gwaje na ƙimar ƙwayar glycemic don nau'ikan zuma daban-daban dangane da asalin asalin.

Tebur 1. Glycemic index na wasu irin zuma

Glycemic index na zuma

A jikin mutum, potassium yana yin wasu ayyukan halittu masu yawa:

• yana ba da gudummawa wajen kiyaye tushen-acid da ruwa-gishiri daidaita,
• Tabbatar da kwanciyar hankali na abubuwan da ke faruwa a cikin jijiyar kwayar cutar, yana daya daga cikin muhimman kayan aikin,
• daukan bangare a cikin watsa of jijiya impulses,
• yana kiyaye karfin hawan jini,
• yana kunna aikin adadin enzymes da yawa,
• halarta a cikin furotin da kuma tsarin metabolic,
• yana kunna tsarin samarda kwakwalwa da oxygen,
• yana aiki da aiki a cikin jijiyar ƙwayoyin cuta,
• yana da tasiri kan yawan zuciya,
• yana aiki akan canza glucose zuwa makamashi,
• yana samar da ayyukan bioelectric na sel,
• yana goyon bayan matsi na osmotic a cikin ƙa'idar aiki,
• yana hana matsalolin koda,
• yana kawar da yawan ruwa a jiki, yana kawar da kumburi,
• yana taimaka haɓaka ƙarfin hali, ƙarfin jiki,
• yana haifar da mafi kyawun yanayi don aiki na al'ada na tsarin urinary,
• yana taimaka wajen tsarkake jikin cutarwa,
• yana ƙara sautin tsoka, yana da alhakin aiki na yau da kullun na ƙoshin lafiya.

Mafi wadatattun abincin abinci na potassium sune:

• kayan marmari, hatsi,
• 'ya'yan itatuwa da' ya'yan itatuwa,
• ganye
• kwayoyi
• kayan lambu
• kifi da abincin teku,
• Cakulan

An gabatar da cikakkun bayanai game da abubuwan da ke cikin potassium a cikin kayan abinci a cikin tebur.

Lokacin ƙirƙirar shirin abinci mai gina jiki, wanda shine don samar da jiki tare da adadin da ake buƙata na potassium, ana bada shawara a haɗa a cikin abincin yau da kullun mafi girman jerin samfuran kayan shuka.

• ka rage tsawon lokacin zafin da ake dafa abinci,
• yi ƙoƙari ku ci yawancin kayan lambu, berries, ganye da 'ya'yan itatuwa-wuri,
• fi son tururi,
• gasa kayan lambu sau da yawa ba tare da fara peel ba,
• tafasa abinci a ƙarancin ruwa,
• kauce wa soya wake da hatsi kafin dafa abinci.

Kara karanta Abin da abinci ya ƙunshi zinc

Abubuwan da ke taimakawa wajen haifar da karancin potassium a jikin mutum ana gane su:

• karancin abinci mai gina jiki,
• wuce kima motsa jiki
• m wasanni, hallara a wasanni,
• aiki mai hankali
• manne wa tsarin rage cin abinci, tsarin kula da abinci mara inganci ga shiri na abinci na yau da kullun,
• take hakkin potassium metabolism,
• ƙara yin gumi
• yawan zawo
• vomiting tsawon lokaci
• rushewa daga tsarin aikin jijiyoyin jiki (hanji, koda, hanta, tabarbarewar huhu),
• rashin damuwa, yanayin damuwa, kasancewar a yanayi mai zurfin tunani,
• increasedara haɓakar excretion na potassium a ƙarƙashin rinjayar diuretics, maganin laxatives da hormones,
• kasa wadatar jiki da Vitamin B6,
• concentara yawan hankali a jikin sodium, cesium, thallium, rubidium.

Cutar cututtukan da ke zargin akwai karancin potassium sune:

• juyayi gajiya
• jihar ta rashin hankali
• Janar gajiya, ƙaru sosai,
• rauni na tsoka
• rikice-rikice a cikin tsarin urinary,
• raunana karfin garkuwar jiki, karuwar kamuwa da cututtuka,
• adrenal dysfunction,
• fragara ƙarancin farantin ƙusa,
• rashin aiki na zuciya (gajiyawar zuciya, arrhythmia, da sauransu),
• fata, bushewar fata,
• hawan jini
• gashin baki
• karancin numfashi
• rauni na tsokoki na hanji,
• tashin zuciya

Sakamakon rashin dadewar potassium na iya zama cutarwa ga haihuwa, rashin haihuwar, sannan haihuwar yaro, cutar kumburin mahaifa, kumburi mai kumburi da kumburin ciki.

Karanta karin Rashin Iron a Jiki

Yawan guba na potassium na tsofaffi shine 6000 MG, kuma kashin mutuwa shine g 14. Yawancin wannan abun a jikin mutum galibi shine sanadiyyar waɗannan dalilai masu zuwa:

• jahilci tsarin kula da abinci,
• tsawanta, rashin sarrafa magunguna da kayan abinci masu dauke da sinadarin potassium,
• take hakkin potassium metabolism,
• yanayin cututtukan da ke faruwa akan asalin raunin insulin,
• Rashin sake fasalin potassium a gabobi da kyallen takarda,
• pathologies tare da babban sakin potassium daga sel,
• koda dysfunction
• rashin aiki da tsarin na juyayi.

Babban alamun dake nuna yawan shan ƙwayoyin potassium a jiki sune:

• yawan wuce haddi, rashin damuwa,
• kullun jin damuwa
• wuce kima,
• rauni na tsoka
• cututtukan zuciya da jijiyoyin jini (rikicewar zuciya, da sauransu),
• colic da sauran damuwa na hanji,
• kasusuwa tsoka,
• karuwar bege zuwa miktsii.

Idan an gano alamun rashi ko wuce haddi na potassium, gyaran da ya dace na abincin ya zama dole. Idan babu sakamakon tasirin maganin rage cin abinci, ya kamata ka nemi likita tare da kararrakin hypo- ko hyperkalemia a cikin mafi kankanin lokaci mai yiwuwa kuma ka dauki hanyar magani da aka wajabta masa.

Tebur 1. Glycemic index na wasu irin zuma

Yarda da bayanan da aka bayar a cikin tebur, kuna buƙatar kasancewa da shiri don gaskiyar cewa zasu iya bambanta da bayanan sauran kafofin. Wannan ya faru ne sakamakon rinjayar abubuwa da yawa:

1. Zaman lafiyar zuma.
2. Matsayin balaga.
3. Lokacin tattarawa.
4. Tarin labarin kasa.
5. Fasali na ƙasa.
6. Yanayin ajiya.
7. Nau'in manyan tsire-tsire masu hade da zuma.
8. Lokacin ajiya kafin binciken.
9. Hanyar Bincike.

Ganin mahimmancin batun, kada kuyi amfani da tushen bayanan da ba a tabbatar da su ba. Cutar sankarar jiki ta ƙayyade hanyar rayuwa kuma tana buƙatar kyakkyawar hanya.

GI daban-daban na zuma

Gabaɗaya ana yarda dashi shine kuskuren da aka ambata cewa GI na zuma yana da girma. A zahiri, dangane da dalilai da yawa, matakin wannan alamar a cikin wannan samfurin na iya bambanta daga raka'a 30 zuwa 70. Don haka, alal misali, bisa ga sakamakon binciken ƙuraje na zuma na HI, dangane da tushen asalin, yana iya zama daidai da waɗannan alamomi masu zuwa:

Koyaya, waɗannan manuniya ba a karɓar gabaɗaya. Ana ƙaddara ma'anar glycemic a cikin yanayin dakin gwaje-gwaje, yin la'akari da adadin masu nuni.

Bayanin ya dace da zuma na 100% kawai. Sabili da haka, ya kamata a saka kulawa ta musamman ga zaɓi na masu kaya.

Dalilai na banbancin bayanai daga mabambantan tushe

Don fahimtar dalilan dalilai daban-daban, ya kamata ku fahimci bayanan tushen. Don haka, don ƙayyade GI, ana lissafta matakin fructose da glucose a cikin zuma. Yawancin fructose idan aka kwatanta da glucose, daidai suke da GI. Bugu da kari, abubuwan da ke biyo baya suna yin tasiri ga tsarin glycemic index:

1. lokacin tarin
2. tarin wuri
3. fasalin ƙasa
4. balaga
5. yanayin ajiya da lokaci,
6. zahirin zuma (kasancewar abubuwan shan abubuwa), da sauransu.

A lokaci guda, zabar zuma, yana da mahimmanci jagororin bayanan da zasu dogara dasu kawai, kamar yadda a cikin 'yan shekarun nan lokuta na fakes sun zama mafi yawan lokuta.

Glycemic load na zuma

Don yin daidai ƙididdige matakin amfani da kowane samfurin abinci, ana amfani da ƙarin nuna alama zuwa GI - wannan shine nauyin glycemic. Don ƙididdige wannan mai nuna alama, GI yana buƙatar ninkawa ta adadin carbohydrates a cikin gram 100 na samfurin kuma duk wannan ya raba 100. Don haka, alal misali, idan GI na zuma ya kasance raka'a 90, to, daga lissafin nauyin nauyin glycemic akan cokali ɗaya na wannan samfurin ya juya - 8, 1.

Ba shi da matsala a faɗi cewa cokali ɗaya na zuma, musamman bayan karin kumallo, ba zai wadatar da jiki da abubuwa masu amfani ba, amma kuma ba zai haifar da wata illa ga adadi ba.

Sauran Sweets

Don kwatantawa, yi la'akari da GI na wasu samfuran. Don haka, alal misali, a cikin sukari na yau da kullun, GI ya kai raka'a 70, kuma cikin launin ruwan kasa - 55.

A cikin fructose, GI kusan raka'a 20 ne, wanda ke ba da wannan samfurin don amfani ko da ta mutane masu fama da ciwon sukari (yayin da kashi ɗaya na yau da kullun kada ya wuce gram 40).

GI marshmallows yayi daidai da raka'a 65, halva akan matsakaita 70 raka'a (ya dogara da abun da ya dace). Amma GI na cakulan ba za a iya kira shi ba tare da izini ba, alal misali, GI na cakulan duhu kusan raka'a 25 ne, madara 70.

Yadda ake aiwatar dashi

A matsakaici, don zuma na zahiri, ana ɗaukar ma'anar glycemic daidai da raka'a 50-70. Koyaya, karin fructose a cikin abun da ke ciki, ƙananan wannan mai nuna alama zai kasance, tunda yana da ƙananan GI - 19 kawai.

Samun fahimtar abin da ke tushen ƙididdigar glycemic index na kowane samfurin, zaku iya ƙayyade shi don zuma, hakika, idan akwai bayanai iri-iri da kuma ingantaccen takaddara tare da halayen gwaji da adadi.

A cikin samfurin samfurin kudan zuma na al'ada, matakin carbohydrates wani lokacin yakan kai 86%, yayin da glucose a ciki ya ƙunshi kimanin 35%, kuma fructose - kusan 39%. Bambanci a cikin rabo na waɗannan sukari don nau'ikan daban-daban (kuma a cikin nau'ikan kansu) na iya bambanta sosai kuma ya dogara da farko a kan shuka nectariferous.

Koyaya, yawancin lokuta ana yin wannan ne a cikin yanayin dakin gwaje-gwaje, yin la'akari da duk sauran carbohydrates: sucrose, maltose, hadaddun oligosaccharides, hanya ɗaya don samun bayanan abin dogaro don nau'o'in iri daban-daban.

Tsufa ko tsohuwar zuma

Raba zuma cikin yadudduka biyu na iya faruwa ko da an ajiye shi daidai a cikin wuri mai sanyi bayan shekaru 1.5, da kuma lokacin da aka adana shi a cikin wurin dumi. Wannan na iya nufin tsufa na zuma kuma, gwargwadon haka, asarar wasu halaye ko kuma nuna yawan ruwan zuma - sakamakon nazarin dakin gwaje-gwaje (abubuwan GMF da aikin enzymatic) zai kawo haske.

Abincin potassium

A al'ada, kusan 250 g na potassium yana cikin manya. Don kiyaye wannan ƙimar a koyaushe, ya wajaba a kowace rana don haɗawa cikin samfuran abincin da ke kunshe da wannan abun a cikin wadataccen adadi. Shawarwarin da ake bayarwa a kullum na potassium a jiki shine:

• ga yara - 650-1700 mg,
• ga manya - 1800 - 2200 mg,
• ga mata yayin daukar ciki - kimanin 3500 MG,
• don 'yan wasa da mutanen da ke fuskantar matsanancin motsa jiki - har zuwa 4500 MG.

Bukatar yau da kullun na potassium yana dogara da sauyin yanayi a wurin zama, nauyin jikin mutum, ayyukan jiki na mutum da kuma yanayin iliminsa na gabaɗaya. Tare da gumi mai yawa, shan diuretics, tsawan kwana da amai, yawan amfani da wannan abun yana ƙaruwa sosai.

Kara karantawa Wadanne samfura ke dauke da cyanocobalamin (bitamin B12)

Ganyen zuma

Daga matsayin kulawa da tsabtace abinci, zuma ba ta cikin samfuran "masu mahimmanci", tun da yawan sukari mai yawa da ƙananan pH abubuwa ne marasa kyau don ci gaban ƙwayoyin cuta waɗanda ke haifar da ayyukan ɓarna.

Mafi yawan hadarin shine haɗarin haɗarin giya wanda ke faruwa lokacin da abun cikin ruwa ya kasance mai yawa, alal misali, cikin zuma daga girbin da bai kai ba. Iri daban-daban na yisti suna shiga cikin zuma a zahiri. Koyaya, ba kowane nau'in yisti ba ne ke aiki a cikin zuma.

Aka zuma fermentation an tabbatar da ruwa ruwa, yawan yisti da kuma yawan zafin jiki na ajiya. Ruwan zuma ba a ci shi ba kuma ana amfani dashi shi kaɗai don gasa ko kuma sanya ciyawa. Alamar yau da kullun na zuma mai narkewa shine ƙanshin fermentation da samuwar kumfa.

Ruwan zuma mai narkewa. Alamar cututtuka na yau da kullun kumfa da barasa.

Shan ruwan zuma

A mafi yawancin lokuta, ana iya fitar da zuma a farkon mako guda bayan an kammala tattara kudan zuma.Don mulkin, ƙudan zuma ƙusar da ƙoshin saƙar zuma cike da zuma tare da cakuda kakin zuma bayan zuma ta rasa mahimmancin kayan ruwa kuma ta dace da adanawa (wannan ba koyaushe haka lamarin yake ba da ruwan rapeseed).

Don yin wannan, kuna buƙatar kawai duba firam ɗin saƙar zuma, ko zuma, daga ra'ayi na ƙudan zuma, ya dace da ajiya. Inan zuma a cikin saƙar zuma suna shirye don yin fitowar ruwa idan maɓallin yakai bariki uku ko kuma an rufe shi cikakke. Esudan zuma wani lokaci a hankali takan rufe zuma a cikin saƙar zuma bayan lokacin girbin marigayi (ƙarshen bazara) (ko kuma ba sa rufe komi), kodayake an rage yawan ruwan da ke ciki.

Nunin fasali na wannan samfur

Nisantar potassium a jiki tare da abinci yana faruwa a cikin karamin hanji. Rashin ingancin wannan abu (wato, iyawar sa na ɗaukar nauyi) ya kai kashi 95%. A yayin gudanar da bincike na musamman, an tabbatar da cewa shan sinadarin potassium yana taimakawa ga kasancewar bitamin B6 da neomycin.

• shan giya
• shan maganin maye, wasu magungunan hormonal, diuretics,
• kasa magnesium a jiki,
• zagi kofi, Sweets,
• tsauraran abinci
• yanayi na damuwa.

Potassium da ke cikin sel na jikin mutum suna keɓancewar sodium, cesium, rubidium da thallium.

Kudin zuma abu ne mai daɗi, wanda ke nufin yana da adadin sukari mai yawa a cikin abubuwan da ke cikin sa. Koyaya, akwai dalilai da yawa waɗanda adadin abubuwan maki suke dogara dasu. Wadannan sun hada da:

• samfurin asali
• tarin labarin ƙasa,
• yanayi da lokacin girbi
• gaban wucin gadi Additives,
• fasali na kula ƙudan zuma da yanayin su,
• irin ƙudan zuma.

Hanyar ƙudan zuma da kuma yanayin su na ɗaya daga cikin abubuwan da ke tantance ƙudan zuma na zuma

Labarin glycemic na zuma ya dogara ne da:

• asalinta
• gaban wucin gadi Additives,
• fasalulluka daga cikin abubuwan ƙudan zuma.

Alamar Glycemic Strawberry

Kudan zuma suna dauke da glucose da fructose. Matsakaicin adadi na iya bambanta dangane da wurin da aka tattara su. Kundin yana kuma bambanta dangane da tushen ƙasan nectar:

• daga Acacia - kimanin raka'a 35,
• eucalyptus - kimanin 50,
• Kaya - daga 20 zuwa 32,
• kirjin - har 70,
• daga linden - kimanin 55,
• fure - kimanin 65.

Idan kuna da ciwon sukari kuma wani lokacin kuna son kula da kanku ga zuma, zaɓi samfurin daga itacen Acacia ko tattara a cikin gandun itacen pine.

Hanyar ƙudan zuma da kuma yanayin su na ɗaya daga cikin abubuwan da ke tantance ƙudan zuma na zuma

Yadda za'a tantance kashin sukari

Za a iya rarrabe mara kyau ta zuma da alamu daban-daban. Tabbatar ku kalli ayyukan mai siyarwa kuma koyaushe gwada daga kunshin da ya ba ku ku saya. Yawancin lokaci suna ba da aji ɗaya don gwaji, kuma suna sayar da wani. Kuna iya amfani da hanyoyi masu zuwa domin tantance ingancin:

1. Tsoma fensir tare da wannan zaƙin. Samfur mai inganci yayin wannan gwajin ba zai canza launi ba.
2. Auki takarda da ruwa mai narkewa a kai. Don haka duba gefen baya - yakamata babu tabon ruwa a kai.
3. Refractometer yana ba ku damar lissafin kasancewar kowane rashin abu (syrup sukari ko dandano) a cikin kudan zuma a cikin minti daya. Yakamata ya saya ta hanyar masu sayen zuma akai-akai.
4. Kula da launi, digiri na gaskiya da wari. Wannan gwajin ana iya kiransa dangi ne, tunda ba kowa bane ke da kaifin hangen nesa ko kuma kyakkyawan wari. Launi da daidaito yakamata a kasance koyaushe kuma kamshin suna da daɗi.
5. Kula da wuri na apiary - ba za a iya sanya shi kusa da babbar titin ba.
6. Kuna iya ƙididdige yawan sukari ta hanyar bincike na dakin gwaje-gwaje: a cikin samfurin turmi, bai kamata ya zama ya wuce 10% ba, kuma a cikin makiyaya (fure) wannan mai nuna alama bai wuce 5% ba.

Abin da ba za ku iya ci ba kafin gwajin jini don sukari

Duk wani impurities ƙara glycemic index, kazalika da rage abun ciki na da amfani abubuwa a cikin kudan zuma samfurin. An ba da shawarar siyan zuma kawai a wuraren da aka dogara inda ake sa ido sosai.

Shin Sweets suna da daɗi ga masu ciwon sukari?

Ba a dakatar da sukari mai kwakwa ba ga mutanen da ke dauke da glucose na jini.

A cikin cututtukan sukari, samar da insulin ta hanyar ƙwayar ƙwayar ƙwayar cuta ba shi yiwuwa, don haka likitoci suna ba da shawara don ware kayan kwalliya daga abincin. Amma yana da mahimmanci a tuna cewa samfurin kudan zuma na zahiri yana shafar tsarin juyayi na tsakiya, wanda tabbas zai inganta yanayin jikin masu ciwon sukari.

Ruwan zuma da ciwon suga

A cikin mummunan yanayin cutar, ya kamata a watsar da ƙwaƙwalwar ciyawa lokacin da ƙwayar ƙwayar cuta ta kasa haifar da insulin. Amma me yasa tattaunawa ke gudana a cikin kafofin watsa labarai game da fa'idodin zuma ga masu ciwon sukari? Yawancin "masu warkarwa" har ma suna ba da shawarar amfani da shi a cikin marasa iyaka. Gaskiyar ita ce zuma tana da amfani mai amfani ga tsarin juyayi, wanda yake da mahimmanci ga masu ciwon sukari, yana da tasirin gaske akan aikin ƙwaƙwalwar zuciya, yana kuma rage rashin bacci.

An yarda da Endocrinologists kada su ci fiye da 1-2 na zuma a rana, kuma ya kamata a dauki kashi na farko da safe akan komai a ciki, kuma na biyu - a rana. Tare da raunin cutar sankarar mellitus, irin wannan matakin ba zai zama cutarwa ga lafiyar ba. An bada shawara don zaɓar waɗancan nau'in waɗanda ke da ƙananan GI - pine ko acacia.

Duk da kusan misalin daya na sukari da sukari, alamuransu sun sha bamban sosai. Don hana haɓakar glucose na jini, saya samfurin kiwon kudan zuma mai inganci kuma kar ku manta game da ma'anar rabo.