Peas na ciwon suga

Pea don ciwon sukari ana bada shawara azaman samfurin da ke raunana ƙarancin glucose a cikin jini, saboda bayanan glycemic index. Legumes kuma suna ba da gudummawa ga jinkirta lokacin shigar glucose a cikin jini a cikin yankin hanji.

Pea yana da kaddarorin da yawa waɗanda suka sa ya zama ɗaya daga cikin kayan tarihi mafi kyau a cikin masu ciwon sukari:

• Rashin ƙarancin ma'anar glycemic index yana taimakawa kare jini daga hawan jini. GI na sabo na Peas 35, bushe 25. Mafi amfani sune manyan koren kore kore, 'ya'yan itaciyar wanda ake cinyewa da ɗanɗano ko dafa shi.
• Ganyen pea yana rage saurin motsa jiki, yana rage rage sukari.
• Ya ƙunshi yawancin bitamin da ma'adanai.
• Mai ikon maye gurbin kayan dabbobi ne saboda yawan furotin da ke tattare da shi.

Hundredaya daga cikin gram ɗari na samfurin bushe ya ƙunshi 330 kcal, 22 grams na furotin da 57 grams na carbohydrates, fiye da rabin adadin kuzarin makamashi wanda aka cinye lokacin dafa abinci.

Baya ga fa'idodin kamuwa da cutar siga da kuma wadataccen abinci mai gina jiki, an bambanta abubuwan da ke tafe:

• yana inganta yanayin kwayar halitta ta fata, yana taimakawa wajen sanya ido,
• yana haɓaka aikin antioxidants,
• yana hana tarin cholesterol a cikin jini.

A kan tushen wake, an shirya jita-jita da yawa. Wadannan sun hada da miyar miya, zanta browns da patties, side plate da sauransu.
Bayan ƙari mai yawa na furotin kayan lambu, Peas kuma mai arziki ne a cikin jan ƙarfe, manganese, baƙin ƙarfe, bitamin B1, B5, PP da fiber na abinci *. Yayin aiki, asarar mai ke lalacewa, tana rushewa zuwa yawancin acid masu amfani.
Peas na maganin cututtukan siga suna da maganin cututtukan cututtukan fata. Hakanan yana ƙunshe da kashi 20-30% na maganin yau da kullun, magnesium da phosphorus, sauran abubuwa masu yawa, amma a cikin adadin da yawa ba za'a iya lura dashi ba.

Lyididdigar glycemic na busassun Peas shine 25, kodayake farashin sabo na Peas yafi girma. Wannan ya faru ne saboda yawan carbohydrates da ke cikin wake. Dried ya ƙunshi ƙarin glucose, sabili da haka, ana narkewa da sauri kuma caloric.

Pea jita-jita

Yana da mahimmanci ga marasa lafiya da masu ciwon sukari su bi tsarin cin abinci mai tsauri. Gwanin wake suna dacewa sosai a irin waɗannan abincin:

• An dafa miyar peas daga koren kore, yawanci sabo ne ko mai sanyi, da kuma busassun peas. Ana amfani da naman sa ko kayan lambu a matsayin tushen, ƙarshen ya kamata ya haɗa da samfurori tare da ƙarancin glucose. Yawancin lokaci ƙara kabeji, karas, dankali, namomin kaza daban-daban. Duk da babban mahimmancin glycemic index, ana amfani da kabewa.
• Peas, masara ko kayan kwalliya ana shirya shi ta niƙa da wake a cikin blender. Don shiri na fritters, ana buƙatar gasa ko tururi na billet. Latterarshe ya fi dacewa saboda yana taimakawa adana abubuwa masu amfani.
• Ganyen magarya na cutar sukari sun hada da abinci daban-daban. An ba da shawarar don ƙara kayan lambu da ba a hako tare da nama tare da ƙarancin glycemic index. An kyale amfani da namomin kaza.
• Pea casserole an yi shi da busasshen hatsi. Don dafa abinci, an fiɗa peas na dare guda ɗaya, sannan, a dafa shi da dankalin da aka yanka a cikin masarar masara. An inganta garin porridge tare da cuku, qwai, kirim mai tsami da zaituni, hade. Ana cakuda cakuda a cikin mai dafaffen jinkiri na minti 40. Kuna iya ƙara kayan yaji da mai.
• Daga Peas, ana samun ingantaccen madadin sauran kayan leɓun a girke-girke daban-daban. Misali, a cikin hummus, wanda galibi ana yin sa ne daga kabeji. Don dafa abinci, an dafa Peas, an murƙushe shi a cikin dankalin masara. Latterarshen yana gauraye da sesame man da aka samu ta niƙa soyayyen tsaba a cikin kayan lambu. An hada cakuda da kayan ƙanshi da gauraya sosai.

Legumesi masu sauki ne don shirya kuma zasu iya zama kayan haɗin kusan kowane tasa.

Tushen bayanai game da kayan sunadarai samfurin: Skurikhin I.M., Tutelyan V.A.
Tables daga cikin sunadarai abun da ke ciki da kuma adadin kuzari na Rasha abinci:
Littafin tunani. -M.: DeLi bugu, 2007. -276s