Yakamata mutum yakamata ya hada da carbohydrates 50%. Amma marasa lafiya da aka gano tare da ciwon sukari ya kamata su mai da hankali: suna buƙatar sarrafa taro na sukari a cikin ƙwayar jini. Saboda wannan, dole ne su zaɓi samfuran a hankali. Zan iya ci shinkafa da ciwon sukari? A baya, an haɗa wannan samfurin a cikin abincin duk mutanen da suka bi abinci don dalilai na likita, amma tun daga 2012 yanayin ya canza.
Abun da ke cikin Rice
A cikin ƙasashe da yawa, shinkafa shine tushen abincin. Wannan sanannen abinci ne na yau da kullun kuma mai sauƙin narkewa ga lafiyar mutane. Amma masu ciwon sukari ya kamata su san yawan sukari a cikin shinkafa: glycemic index na wannan samfurin shine 70. Babu kusan fiber a cikin abubuwan da aka goge mai ladabi:
- abun ciki na carbohydrate - 77.3 g;
- yawan kitsen - 0.6 g;
- yawan furotin - 7 g.
Akwai buhun shinkafa 340 a cikin 100 na shinkafa. Dogaro da hanyar dafa abinci da aka zaɓa, adadin gurasar gurasar 1-2. masu ciwon sukari ya kamata tuna cewa ba fiye da raka'a gurasa 6-7 a kowace abinci.
Bugu da kari, wani adadin manyan kwayoyin B a cikin shinkafa ne: niacin (PP), riboflavin (B2), thiamine (B1), pyridoxine (B6). Saboda kasancewar su, ana tabbatar da aiki na yau da kullun na juyayi, tsarin samar da makamashi ya zama ruwan dare. Rice ya ƙunshi nau'ikan amino acid: su ne ke ba da gudummawa ga ƙirƙirar sababbin sel.
Kayan girka na Rice sun ƙunshi waɗannan abubuwa: phosphorus, baƙin ƙarfe, aidin, alli, zinc, potassium. Lastarshe daga cikinsu yana iya kawar da mummunan tasirin gishiri a jiki. Hatsi sun sami damar cire tarin gubobi daga jiki.
Ana shawarar Rice ga mutanen da ke da riƙewar ruwa. Mutane dayawa sun zabi shinkafa sabili da cewa ya ƙunshi rashin abinci. Wannan furotin ne wanda wasu mutane ke da rashin lafiyan halayen.
Amfani da Rice na Ciwon Mara
Duk da abubuwan dake tattare da carbohydrates a cikin shinkafa, a cikin 2012, masanan kimiyya na Harvard sun gano cewa lokacin da aka cinye shi, yawan haɗuwar glucose a cikin jini yana ƙaruwa sosai. Saboda haka, shinkafar da aka goge na al'ada don masu ciwon sukari na 2 ba a son su. Tare da sha'awar wannan samfurin, masu ciwon sukari na iya haɓaka rikitarwa.
Amma muna magana ne game da farin shinkafa. Idan ana so, marassa lafiya na iya maye gurbin shi da baƙar fata, launin ruwan kasa, baƙi, ja ko shinkafa mai dafa. Marasa lafiya na iya tuntuɓar mahaɗan endocrinologist don zaɓar zaɓin da ya fi dacewa ko maye gurbin amfani da waɗannan nau'ikan.
Shin waɗannan nau'ikan suna ƙara yawan sukari na jini: farar shinkafa farar fata tana yin mummunan aiki a jiki. Sauran nau'ikan suna da aminci, saboda haka masu ciwon sukari na iya amfani da su cikin aminci.
Halayyar Rice
Zabi wane shinkafa ce mafi kyau don zaɓar, bayanin da ke ƙasa zai zama da amfani ga marasa lafiya.
Ana sarrafa shinkafa mara kyau sau da yawa. Harsashi yana tsabtace daga gare ta: godiya ga wannan, hatsi sun zama fari da santsi. A kan aiwatar da nika shinkafa, tana asarar kadarorin da yawa masu amfani. A kan sayarwa zaka iya samun hatsi mai tsayi, tsayi da tsayi. Dayawa suna dafa shinkafa shinkafa galibi daga irin wannan shinkafar.
Masu lura da abinci sukan zabi shinkafa mai launin ruwan kasa. Waɗannan hatsi ne waɗanda ba a tantance su ba: ba su kwantar da su. An samo launi mai launin ruwan kasa saboda kasancewar ƙwayar harsashi. Abun ya haɗa da:
- polyunsaturated mai acid;
- ruwa mai narkewa na ruwa;
- hadaddun carbohydrates;
- daban-daban bitamin da abubuwa;
- selenium.
Ana samun yawancin abubuwan gina jiki a cikin kwasfa na bran. Lokacin sarrafa hatsi, kawai an cire farkon farin ciki na husk. Wannan shinkafa da ciwon sukari suna haɗaka mafi kyau.
Madarar shinkafa (daji) wasu sun kira haramun. Wannan shi ne ɗayan nau'in rarest: kafin ya kasance akan allunan sarakuna. Tattara shi da hannu: wannan saboda mahimman farashinsa da ƙananan yaduwar su. Abubuwan da ke cikin abubuwan gina jiki a ciki yayi kyau sosai, kuma a cikin halayen dandano yana kama da goro. Nau'in baƙar fata ya ƙunshi kimanin carbohydrates 70%, furotin 12% da 0.8% mai.
Lokacin zabar wane shinkafa zaka iya ci tare da nau'in ciwon sukari na 2, ya kamata ka kula dashi. Black shinkafa ya baiyana anticarcinogenic da antioxidant Properties. Abu ne mai yanke kauna, suma suna cewa tare da yin amfani da shi na yau da kullun, akoda na gani yana karuwa.
Hakanan, masu ciwon sukari ya kamata su san irin launin ruwan kasa. Don haka ake kira hatsi shinkafa, wanda ba a ɗauka ba har ƙarshe. Koda bayan aiki, husk da bran an kiyaye su a cikin wannan tsari. A cikin binciken da aka gano cewa yana dauke da adadin Vitamin B1 mai yawa, sauran bitamin, folic acid, abubuwa masu amfani, amino acid, da fiber. Haka kuma, fiber mai cin abinci yana taimakawa rage matakan sukari.
Hakanan, masu ciwon sukari na iya cinye shinkafa da aka kawo. Ana sarrafa shi ta hanya ta musamman: kusan kashi 80% na abubuwa masu amfani da harsashi suna shiga hatsi. Haɗin wannan nau'in hatsi ya ƙunshi sitaci: yana ba da gudummawa ga gaskiyar cewa sukari ya shiga cikin jini a hankali.
Hakanan ana bada shawarar jan shinkafa ga masu ciwon sukari. Yana ba da gudummawa ga daidaituwar glucose a cikin ƙwayar jini kuma yana kawar da gubobi daga jiki, abubuwa masu cutarwa. Yawan adadin fiber na abin da ke cikin wannan nau'in yana ƙaruwa. A cikin Sin, a cikin tsufa, an ba da mafi kyawun sojoji bayan cin nasara, saboda idan aka cinye, an dawo da ƙarfi da sauri. Wannan shinkafa ta dandana kamar hatsin rai.
Dafa abinci girke-girke
Sanin fa'idodin da ba a bayyana ba, launin ruwan kasa, nau'in baƙi, da yawa har yanzu ba sa haɗarin siyan su. Sun tabbatar da wannan da gaskiyar cewa basu san yadda za'a dafa su ba. Hakanan, wasu sun yi imanin cewa cin shinkafa mai launin ruwan kasa ba zai zama mai daɗi ba saboda kasancewar harsashi. Idan baku son irin wannan nau'in, to, zaku iya gwada jan shinkafa, baƙi ko steamed.
Za'a iya yin miyan kayan lambu daga hatsi marasa tsari: yana da kyau ga masu ciwon sukari. A baya, ya kamata a gasa grits a cikin kwanon rufi tare da albasa. Bayan haka, ana dafa miyan a hanyar da ta saba. Gaskiya ne, ya kamata a sanya kayan lambu a ciki bayan hatsi.
Amma mafi amfani shine amfani da shinkafa, wanda baiyi maganin zafi ba. A wannan yanayin, ana adana duk abubuwa masu amfani a ciki. Dafa shi ba wuya: 1 tbsp. nau'in shinkafa da aka zaɓa ya kamata a tsoma shi cikin dare tare da ruwa. Da safe kuna buƙatar cin shi. Don haka ana yin tsabtace shinkafa. Mutanen da ke da koshin lafiya za su iya yi, a cikin tsari ana cire suttura da gishiri.
Pilaf na iya dafa wa masu ciwon sukari. Lokacin dafa shi, bai kamata ku yi amfani da naman alade ba, amma kaza. A kan aiwatar da dafa abinci, zaku iya ƙara adadin kayan lambu.
Zaku iya sarrafa abincin tare da taimakon buhunan kifin nama. Don waɗannan dalilai, haɗa fillet ɗin kifi mai ƙoshin mai, albasa, ƙwai, gurasar da aka bushe. Ya kamata a tafasa Rice da farko har sai an dafa rabin.
Ka tuna, masu ciwon sukari yakamata suyi watsi da amfani da farin farar shinkafa. Yakamata a sauya shi da wasu nau'ikan. Suna ba da gudummawa ga daidaituwa na matakan sukari, tare da amfani da su babu tsalle-tsalle a cikin glucose. Haka kuma, sunada fa'idodi ga hanji, suna dauke da karin bitamin, abubuwa masu guba da na macro, amino acid da sauran abubuwa masu amfani.
