Millet ana ɗaukarsa lafiyayyen kayan abinci ne, tunda yana da wadatar ƙoshin lafiya, amino acid, ma'adanai da abubuwan abubuwan ganowa, da kuma bitamin. Bugu da kari, sabanin sauran nau'ikan hatsi, ba ya haifar da rashin lafiyan jiki. Amma shinkafa gero yana da amfani ga masu ciwon sukari na 2 kuma ko an ba shi damar haɗa shi a cikin abincin za a bayyana su a gaba a labarin.
Darajar abinci mai gina jiki
Abun da ke cikin wannan ƙwayar hatsi ya ƙunshi babban adadin fiber na abin da ke ci, wanda ke sa shi abinci mai mahimmanci wanda ke haɓaka narkewar abinci. Millet ya ƙunshi bitamin B (B1, B2, B6, B9), tocopherol da acid nicotinic. Hakanan Croup yana da wadata a ma'adanai masu mahimmanci ga jiki - potassium, phosphorus, magnesium, alli, jan ƙarfe, chlorine, baƙin ƙarfe da sauran abubuwa da yawa da aka gano. An cika shi da amino acid masu amfani - leucine, alanine, acid glutamic, omega-6 mai kitse.
100 g na samfurin ya ƙunshi:
- Protein - 11.5 g;
- Kayan mai - 3.3 g;
- Carbohydrates - 66.5 g;
- Fine mai cin abinci - 3.6 g.
Kalori abun ciki - 342 kcal. Rukunin Gurasa - 15. Tsarin glycemic - har zuwa 70 (ya danganta da nau'in sarrafawa).
Wannan hatsi ya ƙunshi sitaci mai yawa, shine dalilin da yasa idan aka cinye shi cikin abinci aka narke shi na dogon lokaci. Sabili da haka, gero abu ne mai cakuda mai narkewa wanda ke cike jiki da kuzari na dogon lokaci kuma baya haifar da saurin hauhawar jini. Duk da mahimmancin alamomin glycemic index, wannan samfurin ba a haramta shi musamman ga masu ciwon sukari ba.
Mahimmanci! Millet yana haɓaka matakin sukari a cikin jiki, duk da haka yana da hadaddun carbohydrate, rushewar abin da ke faruwa tsawon lokaci. Masu ciwon sukari suna buƙatar cinye shi, daidaita girman sashi da yawan amfani da likitan halartar. Wannan zai wadatar da abinci da abinci mai inganci kuma ya taimaka kare kanka daga karuwar glucose zuwa matsanancin matakan.
Dukiya mai amfani
Yin amfani da garin gero a cikin sukari zai taimaka wajen inganta cututtukan koda. Kari akan haka, babban abun cikin fiber a cikin hatsi zai taimaka wajen tsarkake jikin tarin tarin yawa da kuma taimakawa gudummawar aikin hanji mai kyau.
Godiya ga bitamin a cikin abun da ke ciki, cin alkama na yau da kullun zai sami sakamako na warkarwa a kan aikin zuciya da ƙarfafa tasoshin jini, taimakawa kawar da damuwa, da kuma inganta yanayin fata da gashi.
Porridge daga irin wannan hatsi yana sauƙaƙawa ta jiki kuma ya zauna tare da makamashi na dogon lokaci. Koyaya, hakan baida gudummawa ga adon kitse, akasin haka, yana hana tarawa. Hakanan, wannan samfurin yana da ikon tsarkake jikin ragowar ƙwayoyin rigakafi, idan mai ciwon sukari ya fallasa magani na tsawanta tare da irin waɗannan kwayoyi.
Sanin hanyoyin mutane don maganin gero. A cewar ɗayansu, ya wajaba a niƙaɗa shi da aka bushe da hatsi ya zama gari. Yi amfani da tablespoon ɗaya kullun a kan komai a ciki. Wanke da ruwa mai tsabta. Tsawon lokacin jiyya shine wata daya.
Tare da abinci mai karan-carb
Cutar da ke hade da asarar ƙwayar insulin na salula shine yawanci yana haɗuwa da kiba. Ganyayyaki na gero suna da yawa a cikin adadin kuzari kuma suna ɗauke da carbohydrates. Amma gaba daya cire shi da low-carb abinci har yanzu bai cancanci shi. Tare da yin amfani da shi yadda ya kamata, ba kawai zai cutar da yanayin ba, amma zai taimaka a cikin matsalar kiba da hauhawar yanayin aiki.
Amino acid ɗin a cikin abun da ke ciki yana taimakawa kawar da tarin tarin abubuwa da hana bayyanar sabon adibas. Hakanan wannan samfurin yana taimakawa a cikin yaki da cholesterol "mara kyau". Don mai ciwon sukari a kan tsaftataccen abincin, ya kamata a cinye shi da kyau a cikin ruwa ba tare da ƙari na sukari da kitsen dabba ba.
Tare da cutar sankarar mahaifa
Idan mahaukaci a cikin tsarin endocrine ya faru a cikin mace yayin daukar ciki, yana da kyau kuyi hankali game da hatsi daga gero. Tare da ciwon sukari na gestational, an ba shi izinin gabatar da su cikin abinci a cikin adadi kaɗan, dafa shi a ruwa ko madara mara-mai. Kada a saka sukari, zuma ko 'ya'yan itatuwa mai daɗi a cikin tasa.
Idan mace mai ciki tana da maƙarƙashiya, yawan ruwan ciki na ciki ko wasu abubuwan hana haihuwa, to yakamata ta ƙi irin wannan abincin. Likitan ta ya kamata ya sarrafa abincin da mahaifiyar ta gaba mai dauke da cutar sankarau.
Contraindications
Duk da yawancin halaye masu kyau, a wasu lokuta, gero na iya zama cutarwa. Wannan bai shafi mutane masu ciwon sukari ba kawai.
Ba'a ba da shawarar cin ɗan kwalliya da sauran abinci daga wannan hatsi a gaban waɗannan halaye masu zuwa:
- gurbataccen acidity na ciki;
- rage ƙwayar ƙwayar thyroid (hypothyroidism);
- Tsarin kumburi a cikin hanji.
- matsaloli tare da iko.
Akwai kuma tabbacin cewa girbin gwaiwa na iya dagula tsarin shan sinadarin iodine a jiki. Ya kamata ku kula da wannan tare da yawan amfani da irin wannan samfurin. Domin gero na masara da gero don amfana, yana da mahimmanci a zaɓi kuma dafa hatsi daidai.
Yadda ake dafa masassarar gero
Kafin dafa porridge daga gero, ya kamata ka zaɓa shi daidai. Abincin hatsi mara kyau zai shafi darajar abinci da dandano na tasa kanta. Da farko dai, gero ya zama sabo, saboda samfurin stale zai haifar da haushi yayin dafa abinci. Sabili da haka, lokacin sayen, kuna buƙatar ganin ranar samarwa.
Nauyin zaɓi na biyu shine launi. Zai iya zama fari, launin toka da shuɗi. Mafi yawan daskararren abincin an samo shi ne daga gero mai launin shuɗi. Lokacin sayen hatsi, baka buƙatar yin hannun jari don amfanin gaba don kada ya lalace. Ya kamata a adana shi a wuri mai duhu a cikin gilashi, akwati a rufe.
Mahimmanci! Ga mutanen da ke da ciwon sukari, garin gero ya kamata a dafa shi a cikin ruwan da ba sukari ba kuma ya haɗa da man shanu a cikin kwano. Idan ana so, zaku iya kakar abincin tare da kayan lambu. Porridge a cikin madara na iya ƙara yawan sukari. Wasu lokuta ana yarda dashi amfani da garin gyada a cikin skim madara.
Akwai zaɓuɓɓuka da yawa don yin hatsi na masara don mai ciwon sukari. Yi la'akari da mafi mashahuri a cikinsu.
Recipe 1
Ana ɗaukar Groats a cikin adadin 200 hatsi na hatsi a cikin ruwa na 400 ml na ruwa. Don dafa abinci kuna buƙatar:
- Kurkura sosai.
- Zuba ruwa a cikin adadin da ke sama kuma dafa har sai dafaffen rabin (kimanin minti 10-12).
- Lambatu da zuba mai tsabta.
- Cook har dafa shi.
Recipe 2
Wannan wata hanya ce ta yin kwandon shara tare da kabewa. Don dafa abinci kuna buƙatar:
- Kurkura 200 grams na gero da ruwa.
- Zuba gilashin ruwa da gilashin madara mai skim, ƙara madadin sukari. A bar shi tafasa sannan ya yi kamar na mintuna 12.
- Yanke gyada peeled cikin kananan cubes.
- Toara a cikin tafarnuwa kuma ci gaba da wuta na kimanin minti 20, yana motsa kwano tare da cokali.
Recipe 3
Don shirya gero tare da 'ya'yan itatuwa, kuna buƙatar shirya:
- hatsi - kimanin gram 250;
- tuffa;
- lu'ulu'u;
- zest tare da rabin lemun tsami;
- soya ko madara skim kamar 300 ml;
- gishiri;
- 1-2 tablespoons na fructose.
Kurkura gero da ruwa mai tsabta, zuba madara, ƙara gishiri da fructose, tafasa. 'Bare' ya'yan itatuwa da kuma cire ainihin. Dice kuma ƙara tare da zest a cikin jakar. Dama tare da 'ya'yan itace kuma saka a cikin kwanon rufi mai zurfi. Rufe saman tare da tsare kuma sanya a cikin tanda na minti 40. Ya kamata a saita zafin jiki na dafa abinci zuwa digiri 180.
Duk da girmanta na GI, gero ba samfurin hana masu cutar siga ba. Idan babu contraindications da ingantaccen amfani, za a wadatar da abincin mai ciwon sukari tare da abinci mai gina jiki tare da abubuwa masu amfani da bitamin da yawa. Idan kun bi shawarar girke-girke da aka ba da shawarar yayin dafa abinci da saka idanu kan jinin jini bayan cin abinci, hatsi ba zai cutar da kowa ba.
