AMFANIN RICE LAFIYA DA CIWON SUKARI - KAYAN ABINCI DA KA'IDODI

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Rice sanannen hatsi ne na duniya. Farar shinkafa yana bayyana a menu na yaro tun yana da shekara ɗaya kuma yana rakiyar mutum ta rayuwa. Zan iya amfani da shinkafa ga mai haƙuri da ciwon sukari? Kuma wadanne nau'ikan shinkafa ne suka fi amfani ga masu ciwon sukari?

Rice: menene amfani a ciki?

Rice shine ɗayan abincin da ke da wadataccen carbohydrate.

Ya ƙunshi mafi yawan adadin carbohydrates tsakanin hatsi, kuma lokacin da aka narke cikin ciki, yana samar da gamsai. Ana amfani da wannan kadarar ta hatsi shinkafa don ciyar da marasa lafiya da ƙoshin kumburi da lalata. Cikakkiyar Rice tana rufe fitsari kuma tana hana haushi.

Yawan carbohydrates a cikin farin shinkafa na gargajiya ya kai 80%. Carbohydrates Rice suna da hadaddun, watau, suna hankali kuma suna ci gaba da kasancewa cikin hanji. Ana nuna babban abun da ke cikin carbohydrate a ƙimar darajar gurasar gurasar samfurin.

Yawan raka'a gurasa a cikin shinkafa shine 1-2 XE (ya danganta da hanyar shirya). Wannan wata alama ce mai nuna alama ga mai haƙuri da ciwon sukari (da aka ba shi cewa yawan abincin da ake amfani da shi na yau da kullun na sukari na nau'in 2 na sukari ya wuce 25 XE, wanda a lokaci guda - ba fiye da 6-7 XE). A cikin nau'in 1 na ciwon sukari, karuwa a cikin XE yana ƙaruwa ta hanyar ƙaruwa a cikin kashi na insulin. A cikin nau'in ciwon sukari na 2, lokacin da ba a gudanar da insulin ba, karuwar XE ba a so.

Lyididdigar glycemic wannan samfurin hatsi ya yi ƙasa - raka'a 60. Abubuwan kalori na shinkafa mai inganci shine 110 kcal, wanda kuma yana buƙatar ƙuntata shinkafa a cikin tsarin abinci.

Rice shine hatsi mara ƙoshin ƙwayar cuta. Hatsi shinkafa mai ɗauke da bitamin kuma suna da ikon cire gubobi daga jiki. Daga cikin ma'adanai da ke cikin shinkafa, potassium ke jagorantar. Yana samar da samfurin da ikon ɗaure da cire gishiri.
Rukunin bitamin yana wakiltar rukunin B, duk da haka, taimakon bitamin mai mahimmanci yana yiwuwa kawai tare da shinkafa mai soyayyen. Bitamin B1, B2, B3, B6 yana daidaita metabolism, inganta yanayin ƙwayoyin jijiya, da rage kumburi.
Babban abun ciki na carbohydrate (XE index) yana cikin wani yanki daga cikin jinkirin kwashe su (GI index). Saboda haka, shinkafa ta gargajiya na ganyaye daga shelves na kantin kayan miya don amfani da abincin mai ciwon sukari, amma har iyakatacce. Idan za ta yiwu, an maye gurbin shinkafa da aka yanka tare da wasu nau'in hatsi.

Wadanne nau'ikan shinkafa ne suka fi amfana da mai ciwon sukari?

Mafi shinkafa mai amfani: launin ruwan kasa, baƙi, rawaya

Hatsi Rice yana da harsashi na waje da kuma ruɓaɓɓen abinci mai gina jiki (sitaci). Idan hatsi ya sami mafi yawan sarrafawa (kawai an cire m waje), to ana kiran irin wannan shinkafa launin ruwan kasa. Yana da halayyar launin ruwan kasa mai hatsi kuma shine mafi yawancin nau'in shinkafa ga kowane mutum (lafiya ko masu ciwon sukari).

Brown shinkafa cikakken hatsi ne tare da harsashi mai launin ruwan kasa. Suna da dandano mai ƙoshin abinci, tafasa na dogon lokaci kuma ba sa tafasa. Yana cikin kwasfa cewa babban ɓangaren abubuwan gina jiki yana wurin: bitamin, ma'adanai, fiber, amino acid (sunadarai).

Abubuwa biyu na ingantaccen shinkafa - shinkafar daji da shinkafa baƙar fata. Shinkafar daji dangi ne na hatsi shinkafa na gargajiya; sun ƙunshi mafi kyawun kayan abubuwan ganowa tsakanin kayayyakin shinkafa. Tibet baƙar fata shinkafa ta ƙunshi furotin mai yawa (16% sabanin nau'in shinkafa na gargajiya, wanda furotin yake har zuwa 8%).

Idan kun cire harsashi daga shinkafa duka, to, sinadaran abinci na hatsi ya ragu - sitaci na ciki. Ana kiran wannan shinkafa sanded ko fari. Wannan shi ne mafi ƙarancin nau'in shinkafa shinkafa, wacce take yaɗu ko'ina cikin duniya. Shinkafar ƙasa ta ƙunshi kusan babu abinci mai gina jiki. Abincin mai-mai-mai-mai ƙarfi ne, yana tafasa da sauri kuma yana jujjuyar da shi a cikin shinkafa mai narkewa.

Wani nau'in shinkafa mai peeled ana kiranta steamed. A kan aiwatar da girbi irin wannan shinkafa ne steamed a karkashin matsin. Wannan yana haifar da gaskiyar cewa wani ɓangare na abubuwan gina jiki daga harsashi ya shiga tsakiyar hatsi (ɓangaren ɓoyayyensa). Wannan yana da ɗanɗano launin shuɗi kuma yana da amfani fiye da farin hatsi.

Bugu da kari, hatsi shinkafa na nau'ikan iri daban-daban na iya bambanta tsayi da kauri (shinkafa mai tsayi da shinkafa mai zagaye). Mafi sitaci shine nau'in-grained. Sun fi ƙarfin wasu sun tsaya tare lokacin dafa abinci. Tare da ciwon sukari, yana da kyau a yi amfani da shinkafa mai tsayi, tana da ƙasa da m. Amma samfurin mafi kyawun hatsi don masu ciwon sukari shine hatsi gaba ɗaya - baƙi ko launin ruwan kasa (launin ruwan kasa).

Yadda za a dafa shinkafa?

Idan kuna da sha'awar tsarin bitamin na samfurin, to, shirye-shiryensa ya kamata ya ware magani mai zafi. Bitamin yana mutu lokacin da aka mai da shi sama da 50 ºC. Don adana hadaddun bitamin-ma'adinan a cikin wani tsari mai narkewa, duk shinkafa yana cikin ruwa kuma ana cinye shi a cikin cokali 2 na safe da safe akan komai a ciki. Ana kiran wannan abincin abincin shinkafa. Yana bayar da gudummawa ga cire gishirin da gubobi.

Yawancin shinkafar da aka saba da ita ba ya ƙunshi bitamin, amma yana riƙe da carbohydrates, sunadarai, ma'adanai da adadin kuzari. Yadda ake dafa shinkafa daidai?

Bayan an yi wanka, ya kamata a sanya hatsi na shinkafa a cikin kwanon rufi mai kauri ko tukunya. Zuba ruwa a cikin rabo na 1: 3 (1 hatsi na 1 da ruwa 3 sassan). Gishiri (idan ya cancanta), a sa a kan wuta mai sauri, a kawo a tafasa a rage dumin a kwanon. Bayan tafasa, shinkafa ya kamata ya kasance da zafi kadan. Ruwa zai tafasa, hatsi zasu haɗu da girma. Mahimmanci: kada ku haxa porridge yayin dafa hatsi! Idan aka tsabtace hatsi a cikin tafasasshen ruwa mai da kansu, kayan kwalliyar ba za ta ƙone ba. Idan kuka fara haxa kayan kwalliya a lokacin dafa abinci, ƙasan ƙananan hatsi za su ƙone.

Lokacin da ruwan ya kusan tafasa, dole ne a cire shinkafar daga wuta kuma a rufe kwanon rufin da tawul ɗin birgima, kayan wankin .. Sauran ruwan zai shiga cikin alkama na tsawon mintuna 10-20.

Hanya mafi yawan abincin da za a dafa shinkafa ita ce ta hanyar wanke wake. Don yin wannan, zuba hatsi tare da adadin ruwa (1: 4 ko 1: 5), kuma dafa don minti 15-20. Bayan an rage sauran ruwan. Sitaci an dafa shi daga hatsi zuwa broth. Bayan haka shinkafar ta cire ragowar sitaci.

Baya ga hatsi, an ƙara shinkafa a cikin miya, mincemeat an yi shi don nama da kifin nama. Pilaf an shirya shi daga shinkafa (don masu ciwon sukari - tare da nono kaza da salatin kayan lambu mai yawa).

Mafi ingancin abinci don dafa shinkafa shine miya. Dukkanin kayan hatsi ya rage a cikin ruwa na farkon hanya. Sabili da haka, ga masu ciwon sukari, ana maye gurbin miyan shinkafa ta buckwheat da kayan lambu.

Ga marasa lafiya da ciwon sukari, da amfani da farin shinkafa a cikin menu yana contraindicated. An ba da shawarar maye gurbin farin shinkafa ta gargajiya tare da hatsi cikakke kuma shirya jita-jita masu daɗi da lafiya daga gare ta.

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