Ba mu da masaniya game da ku, amma kafin mu gano wani abincin da ke da karancin carb, galibi mun yi amfani da gari ko sitaci don dafa mayukan. Mun yarda da wannan a bayyane - sanannan ɓoyayyun ɓoyayyu na daga cikin abubuwan da muke dafa abinci.
Komai zai kasance cikin sauri da sauƙi. Amma saba da sabon abincin, irin waɗannan abubuwan sun zama tabarma. Muna neman wasu hanyoyin da zasu dace da sabon abinci. Bayan bincike na shekaru da yawa, a ƙarshe muna da babban zaɓi na zaɓuɓɓuka daban-daban don abubuwan da suka dace don kowane girke-girke ƙananan carb.
Wasu daga cikin waɗannan abubuwa sun kasance baƙi gaba ɗaya gare mu. Idan kawai kun fara koyan ka'idodin abinci, to muna fatan wannan labarin zai taimaka muku lokacin adana akan bincikenku. Kuma idan kun daɗe kuna bin wannan abincin, to wataƙila za ku gano sabon abu.
Gum gum (guduro, guar)
Ga yawancin mutane, guar gum shine ɗayan abubuwan da aka saba amfani dasu. Hakanan ana amfani dashi a masana'antu. Yankunan aikace-aikacen sa sun bambanta sosai. Misali, zaka iya samun wannan bangaren a:
- marmalade;
- biredi da aka shirya;
- abinci iri na gwangwani ('ya'yan itatuwa / kayan lambu);
- mayonnaise da biredi dangane da shi.
Ana amfani da guar asha a matsayin filli, wakili mai amfani, kuma a lokacin farin ciki. Tunda yana ɗaukar ruwa ko ruwa mai ƙarfi sosai, ana buƙatar karamin adadin wannan abun yayin dafa abinci. Baya ga sakamako mai kyau, zaku iya amfani da guar don yin ice cream na gida.
Kuna iya haɗuwa dashi tare da wasu ƙananan abubuwa, kamar carob. Guar gum ba a narkewa ba, saboda haka ba'a la'akari dashi lokacin lissafin adadin kuzari.
Carob Daban (Carob)
Garin Carob shine yawanci a cikin abincin. Kamar guar gum, yana da matukar kyau dauri kuma yana ba da ƙarin girma ga kayayyakin burodi.
Wannan gari ba shi da daɗi kuma baya canza dandano abinci yayin da aka ƙara shi. Amfanin sa shine cewa yana haɓaka aikin wasu abubuwa.
Dangane da dalilin aikace-aikacen, yana iya zama da amfani a hada garin carob gari, alal misali, tare da guar. Wadannan abubuwa guda biyu sune tushen tushen fiber na abinci. Carob ana ɗaukar shi lokacin farin ciki na shuka kuma an yarda da shi don amfani da samfuran halitta. Ana iya amfani dashi don yin burodi a gusten kyauta.
Psyllium husk
Plantain husk ba wai kawai yana aiki ne a matsayin wakili mai daurewa da kuma sashi don kumburi ba, har ma yana taimakawa wajen daidaita aikin hanji. Musamman ma, karancin abinci mai da carb tare da mai yawa mai da furotin zai iya haifar da matsalolin narkewar abinci ko maƙarƙashiya a wasu mutane saboda ƙarancin fiber.
Psyllium husk na iya ɗaukar ruwa mai ruwa sama da sau 50. Hakanan, wannan sashin ba shine mai narkewa ta jiki ba kuma, sabili da haka, baya tasiri akan adadin kuzarin ku. Bugu da kari, da yawa daga cikin kyawawan tasirin da hakan zai shafi lafiyar ku baki daya sune babban dalilin sanya hakora a cikin abincin ku. An bada shawara don ƙara husk zuwa abinci lokacin da:
- hawan jini;
- babban matsin lamba;
- kiba da kiba;
- babban cholesterol.
Chia tsaba
'Ya'yan Chia sun shahara sosai a' yan watannin da shekarun baya. Yawan talla da yawa sun bayyana akan Intanet, kuma ana kiran ƙananan ƙwayoyin baƙi sabon superfood.
Shafukan yanar gizo da shafukan fan da ke tallatawa da siyar da chia kawai sun fara girma kamar namomin kaza bayan ruwan sama. Chia ta zamani ce mai sanyi, amma tana da tsada. Mafi muni duka, tsaba chia suna kama da aiki a cikin ƙwayar flax mai rahusa.
Duk wani karkacewa dole ne a daidaita! Ainihin, mutane sau da yawa suna yin sakaci da wannan yayin asarar nauyi, kamar yadda kyawawan abubuwan abinci masu kyau ke katse yawancin abinci. Koyaya, ƙwayoyin chia na iya ɗaukar girman kai a cikin abincin.
Sanya chia a cikin ruwa kuma zaka sami sanannen chia gel. Kuma mafi mahimmanci, wannan gel, har ma da tsaba kansu, kusan basu da dandano. Ana iya adana shi har sati daya kuma a shirya a gaba.
Kari akan haka, chia, sabanin flaxseed, baya bukatar a kara mintin don samun abincinsu. Abubuwan chia suna kara narkewa kuma suna hana maƙarƙashiya tare da rashin ƙwayar fiber.
Xanthan gum
Xanthan dan gum ba wani abu bane na musamman. Ana amfani dashi a cikin masana'antar abinci azaman ƙari, kuma ana samunsa a samfura tare da kari "eco".
Xanthan shine carbohydrate mai sarkar siliki mai tsayi wanda ke haifar da rinjayar ƙwayoyin cuta. Misali, zaka iya hada shi da carob dan hada abubuwan mallakar abubuwa guda biyu. Irin wannan fili yana da nutsuwa da ingantacciyar hanyar amfani da ruwa.
Tare da xanthan gum, zaka iya ƙara yawan abun cikin fiber na yau da kullun a cikin abincinka tare da ƙananan adadin carbohydrates.
Gelatin
Amma game da gelatin, ra'ayoyin yau da kullun suna rarrabuwa. Wasu ba sa son ɗanɗanorsa, wasu ba sa son ƙamshi. Bugu da kari, ba a saka gelatin cikin jerin abubuwan da aka yarda na kayan abinci na vegans da masu cin ganyayyaki, saboda furotin halitta ne wanda aka samu daga kayan abinci na dabbobi.
Gaskiyar cewa gelatin ya ƙunshi kawai sunadarai kada ya ɓatar da ku. Amfanin sa na halitta ba komai bane. A lokaci guda, yawan amfani da wannan ƙarin abincin yana ba ku damar:
- ƙara yawan gashi;
- inganta taurin ƙusa;
- inganta yanayin fata;
- ƙara kauri gashi.
Wani fa'idodin gelatin shine cewa mutane masu amfani da rashin lafiyan amfani zasu iya amfani dashi. Allergic halayen da shi ba a bayyana. Bugu da kari, gelatin baya dauke da mai, purine da cholesterol.
'Ya'yan flax
Ba safai ake amfani da flaxseed ba, saboda akwai abubuwa masu dacewa. Koyaya, flaxseed siffofin gamsai da kyau a yayin tsawan tsawan, wanda za'a iya amfani dashi mai kauri. Abubuwan Chia suna da mafi kyawun kayan gland.
Koyaya, flaxseed an gane shi azaman mai rahusa madadin ƙwai na chia kuma an bada shawarar don carbohydrates a matsayin tushen abubuwan gina jiki da zaren.
Agar agar
Wani abu a cikin jerin abubuwan da ake amfani dasu shine agar-agar. Wannan kayan kwalliyar tsire-tsire da aka sanya daga ruwan teku. Ba a narkewa ta jiki kuma ya dace da rage yawan kalori mai ƙima da asarar nauyi.
Agar-agar tana da tasiri fiye da takwaran ta dabba - gelatin. Bayanan gado hudu na asusun gelatin na rabin rabin teaspoon. Wannan babbar mafita ce ga masu cin ganyayyaki da vegans!
Agar-agar, kamar gumant xanthan, ana amfani dashi a masana'antar abinci. Ana iya samo shi a cikin ice cream ko Sweets. Koyaya, masana'antun sarrafa abinci suna yin amfani da madadin abubuwan maye, tunda farashin kayan abinci na ganye yana da yawa fiye da sanannan analogues.
Kuna iya amfani da agar agar don yin:
- kayayyakin burodi;
- marmalade;
- Turawa
- mousse;
- pastes don yadawa akan abinci;
- daskarewa don kek da sauransu.
Halin ɗanɗano na halayyar ba yawanci ba ne bayan an haɗa shi da sauran samfuran.
