Akwai dalilai biyu don zaɓar abinci don ƙididdigar su na glycemic index (GI). Dalili na farko shine lokacin da kake kiba, lokacin da mutum yake son rasa wadancan karin fam. Dalili na biyu shine tare da nau'in ciwon sukari na 2 da nau'in 1 na ciwon sukari.
Gabaɗaya, cin abinci mai ƙarancin GI yana da fa'ida sosai. Baya ga kasancewa mai wadatar bitamin da hadaddun ma'adanai, carbohydrates da ke cikin irin waɗannan abinci suna daidaita jikinsu da makamashi na dogon lokaci kuma ba su yin adon mai. Haka kuma, wannan ka'idodin abinci mai gina jiki ana iya kiransa daidai.
A nau'in ciwon sukari na 2, an hana wasu daga kayan lambu, musamman masara. Koyaya, game da kayanta - popcorn, likitoci sau da yawa suna mantawa don gaya wa marasa lafiya ko yana yiwuwa a ci shi kuma ko jiki zai amfana da wannan samfurin, ko kuma akasin haka, zai kara lalata glucose jini. Za a tattauna popcorn a wannan labarin.
Amfanin popcorn
Masara ana ɗaukar kayan abinci na bitamin da ma'adanai. Ana kiran sa masara masara da "zinariya". Ya ƙunshi yawancin bitamin B, ascorbic acid, retinol, fiber na abin cin abinci, maras tabbas, potassium da alli. Wannan al'adar wake tana dauke da maganin antioxidant mai karfi wanda yake cire samfuran rabin rayuwa daga jiki kuma yana rage jinkirin tsufa.
Masara ya ƙunshi carbohydrates da yawa, game da gram 80 a cikin 100 na samfurin da aka gama. Wannan yana sa ta kasance mai gina jiki sosai. Servingaya daga cikin abincin masara a cikin masara (mamalyga) zai ba da jin daɗin jin daɗi na dogon lokaci kuma yana kare mutum daga abubuwan ciye-ciye marasa lafiya. Koyaya, lokacin da aka samar da gyada daga wannan hatsi, sai ya zama mafi kalori, kamar yadda danshi ke narkewa daga ciki.
Don amfani da samfurin inganci kawai, kuna buƙatar dafa shi da kanka. A lokaci guda, kayan dacewa na gaggawa ba zasuyi aiki ba. Masana kimiyyar Amurka sun gano cewa a yayin shirya popcorn a cikin obin na lantarki, an fitar da wani sinadarai mai guba a cikin kayan da yake iya haifar da cutar huhu.
Koyaya, yayin samo samfurin inganci, jikin mutum yana karɓar waɗannan bitamin da ma'adanai masu zuwa:
- retinol;
- Bitamin B;
- Vitamin E
- bitamin PP;
- potassium
- Sodium
- magnesium
- polyphenols - maganin antioxidants na halitta;
- zaren.
Ga masu ciwon sukari nau'in 2, yana da matukar mahimmanci cewa samfurin ya ƙunshi isasshen fiber, wanda ke ba da gudummawar koda glucose a cikin jini, bayan cinikin samfurin.
Don fahimtar ko amfanin popcorn yana da girma ga jikin mai haƙuri, ya kamata ku san GI ɗin sa, don fahimtar yadda yawan glucose a cikin jini ya hau.
Menene ma'anar bayanan glycemic na popcorn?
Abinci mai "amintattu" waɗanda ba za'a iya narkewar su ba cikin ƙwaƙwalwar hanzari (marasa komai) waɗanda ake amfani da su a matsayin waɗanda ma'aunin su ya kai raka'a 49 a hade Ya kamata a saka su a cikin abincin yau da kullun na mutum. Abinci da abin sha tare da ƙimar matsakaici (raka'a 50-69) ana iya yarda da su a cikin abinci har sau uku a mako, a cikin ƙananan rabe.
Bugu da ƙari, ciwon sukari ya kamata ya kasance cikin sakewa, kuma bayan cin abinci daga wannan rukuni, tabbas ya kamata ku biya lokaci zuwa aikin jiki, saboda suna taimakawa jiki aiwatar da glucose da sauri. Duk samfuran da ke da babban nuna alama (raka'a 70 ko sama da haka) suna dauke da carbohydrates mai sauƙin narkewa, wanda ke haɓaka haɗuwar glucose a cikin jini cikin hanzari. A lokaci guda, ba sa ba wa mutum ƙarfin da ya dace.
Lokacin zabar abinci, kuna buƙatar la'akari da adadin kuzari na abinci. Hakanan yana faruwa cewa a wasu daga cikinsu ƙididdigar ba ta ƙarewa ba ce ko ƙasa sosai, amma abun da ke cikin kalori ya yi yawa sosai saboda yawan mai. Waɗannan sun haɗa da - man alade, mai kayan lambu, kwayoyi, tsaba.
Popcorn yana da ma'anar masu zuwa:
- glycemic index na popcorn shine raka'a 85;
- abun da ke cikin kalori a cikin gram 100 na kayan da aka gama ba tare da ƙari ba zai zama 401 kcal;
- 100 grams na caramelized popcorn ya ƙunshi 470 kcal.
Daga wannan ne ya nuna cewa popcorn ya fadi a ƙarƙashin haramcin marasa lafiya ga marasa lafiya da cutar "mai daɗi" saboda iyawar hanzarta ƙara yawan haɗuwar glucose a cikin jini.
Hakanan, ga waɗanda suke so su rasa nauyi, wannan samfurin ya kamata a cire shi daga abincin.
Cutarwa daga popcorn
Abin takaici, a cikin kantuna da shagunan abinci mai sauri ba za ku iya samun kyan gani ba. A cikin irin waɗannan sarƙoƙin abinci, ana siyar da shi koyaushe tare da kayan abinci masu ƙoshin lafiya ko farin sukari.
Wuce kima na iya haifar da rashin lafiyan jiki, kuma abubuwan da ake ci da abubuwan dandano na cutar da jijiyoyin jiki gaba ɗaya na cutar garkuwar jiki da hanji.
A kan aiwatar da dafa abinci, ana amfani da man kayan lambu, wanda ke ƙara adadin kuzari zuwa samammen mai adadin kuzari.
Babban rashin dacewar cin popcorn:
- babban adadin kuzari yana kara saurin samun nauyi;
- dandano na wahalar shafar aikin narkewar abinci;
- zaki da gishirin gishiri suna haifar da kishirwa da jinkirta sakin ruwa daga jiki.
Duk waɗannan abubuwan minuses suna nuna shakku kan amfanin popcorn.
Don haka wannan abincin ya fi kyau maye gurbin tare da ƙarin amfani - busassun 'ya'yan itatuwa, kwayoyi, tsaba.
Nasihun Lafiya na Endocrinologist
Kamar yadda aka bayyana a baya, an zaɓi samfurori don maganin cututtukan abinci gwargwadon GI da adadin kuzari. Koyaya, wannan har yanzu ba cikakkiyar nasara bace ga daidaita matakan sukari na jini. Kuna buƙatar samun damar cin abinci daidai.
Don haka, dole ne a guji yawan cin abinci da kuma matsananciyar yunwa. Idan mutum ya jima da cin abinci, amma bayan ɗan gajeren lokaci yana son cin abinci, to an yarda ya sami abun ciye-ciye. Don wannan, salatin kayan lambu, giram 50 na kwayoyi ko 'ya'yan itace bushe, jelly a kan oatmeal tare da burodin abinci ko kwai da aka dafa da ya dace. Gabaɗaya, abun ciye-ciye yakamata ya zama mai ƙona adadin kuzari kuma yana da babban abinci mai gina jiki.
Bugu da kari, sassan kansu da kanana ne ga masu ciwon sukari, abincin abinci ya ragu, daga sau biyar zuwa shida a rana, zai fi dacewa a lokuta na yau da kullun. Abubuwan kalori na yau da kullun na dukkanin jita-jita sun kai 2300-2500 kcal. Idan mai haƙuri yana da kiba, to, an rage yawan adadin kuzari zuwa 200 kcal. Mafi karancin yawan shan ruwa shine lita biyu.
Babban ka'idodin tsarin ilimin abinci:
- daidaitaccen, ƙarancin carb;
- sugar, Sweets, kayayyakin gari daga alkama na farko-alkama, mayonnaise, biredi, kayan madara mai mai, farin shinkafa, masara, kankana, guna, abubuwan sha masu ban shayewa an cire su gaba daya;
- gusar da abubuwan shan giya gaba daya, tunda sun jinkirta sakin glucose da tsoratar da ci gaban jinkirta jinkiri;
- bi ka’idar daidaita ruwa;
- ku ci abinci daga tsirrai da asalin dabba kowace rana;
- abinci biyar zuwa shida a rana;
- kada ku ƙara margarine, man shanu a hatsi;
- don yin burodi, ɗaukar hatsin rai, roman, lemo, amaranth, kwakwa, oat, gari buckwheat;
- a matsayin kayan zaki, endocrinologists suna ba da shawarar yin amfani da kayan zaki, misali, stevia;
- yadda yakamata a dafa abinci.
Tare da maganin zafi mara kyau, jita-jita na iya samun mummunar cholesterol. Yawanta a jikin mutum yana barazanar kirkirar manyan wuraren wasan cholesterol, toshewar hanyoyin jini.
An ba da izinin magani mai zafi:
- tafasa;
- zuwa tururi;
- gasa a cikin tanda;
- soya a cikin kwanon rufi na Teflon ko gasa;
- a cakuda shi cikin miya a ruwa, ta amfani da ƙaramin mai.
Don haka maganin kwantar da hankali ga masu ciwon sukari yana nufin inganta matakin glucose a cikin jini da kuma kula da matsayin al'ada na dukkan ayyukan jikin.
Amma wannan ba shine kawai hanyar magance cutar "mai dadi" ba. Yin wasanni da juya baya ga magungunan gargajiya, yana yiwuwa a rage cutar zuwa "a'a."
Diyya na cutar kansa
Abu na biyu mafi mahimmanci bayan ƙarancin abinci-carb shine motsa jiki na yau da kullun. Kuskure ne ka yi imani da cewa an hana su masu ciwon suga. Tabbas, lokacin da rikitarwa hanya ta cutar a cikin marasa lafiyar insulin-dogara, kafin a fara azuzuwan, dole ne endocrinologist ya nemi shawara.
Ya kamata a ba da ilimin ilimin motsa jiki aƙalla kwana uku a mako, tsawon darasi ɗaya shine minti 45-60. Idan baku da isasshen lokacin wasanni, to kuna buƙatar ɗaukar doguwar tafiya aƙalla kullun, alal misali, ƙin yin tafiya zuwa wurin aiki da tafiya.
Kafin azuzuwan, tabbatar da samun ɗan abincin ciye-ciye - ɗimbin kwayoyi da gilashin kofi mai dumin ɗamara tare da kirim ɗin zasu lalata yunwar ku kuma suna baku ƙarfin haɓaka. Ana ba da nau'ikan ilimin ilimin motsa jiki masu zuwa ga masu ciwon sukari:
- a guje
- wasanni da Nordic tafiya;
- hawan keke
- Yoga
- 'Yan wasa
- Wasan kwallon raga
- yin iyo.
Idan ta irin wadannan hanyoyin ba zai yiwu a iya sarrafa matakin glucose a cikin jini ba, zaku iya juya wurin taimakon madadin magani. Kawai kada ku jira sakamakon sauri na walƙiya. Gaskiyar ita ce cewa irin wannan magani yana da sakamako mai tarawa, wato, abubuwa masu warkarwa suna buƙatar tarawa a cikin wadataccen jiki a cikin jiki, sannan kawai za a iya ganin tasirin warkewa.
Blueberry ganye a cikin ciwon sukari mellitus da wake ninkaya, masara stigma cire rage glucose jini a jini da kyau. Amma kar ku manta cewa shan magani yana da haɗari ga lafiya. Lokacin yin kowane yanke shawara, ya kamata ka nemi shawara tare da endocrinologist a gaba.
Bidiyo a cikin wannan labarin yayi magana game da haɗarin popcorn.
