Masara wani hatsi ne da ba a saba da lafiya wanda ya ƙunshi duka hadaddun bitamin da ma'adanai, fiber na tsire-tsire da sauran abubuwa da yawa masu mahimmanci ga lafiyar ɗan adam. Za a iya cin alkama a cikin nau'i na kunnuwa da aka dafa, da garin masara da kuma gurasar alkama, amma wataƙila sanannen masarar masara shine hatsi.
Cornflakes - wannan cikakken karin kumallo ne mai ban mamaki, wanda ke taimakawa da safe don tashi tare da makamashi mai mahimmanci da bitamin. Hatsi da ba a da sukari suna da amfani musamman, wanda, a cewar masana'antun, ana iya cin abinci har da nau'in ciwon sukari na 2.
Amma da yawa daga cikin masu ciwon sukari suna shakkar gaskiyar irin wannan tabbacin kuma suna tsoron cin masara mara nauyi. Sabili da haka, ya zama dole a hankali fahimtar abin da menene amfanin cutar da masarar ƙwaƙwalwar ƙwaƙwalwa don maganin ciwon sukari da kuma sau da yawa zaka iya amfani da wannan samfurin tare da sukarin jini.
Abun ciki
Flakes na masara na halitta samfuri ne mai ban sha'awa wanda masana ilimin abinci suke ɗaukar shi sosai. Suna da abun da ke da arziki kuma suna da kaddarori masu yawa. Koyaya, yana da mahimmanci a jaddada cewa kawai waɗannan ɓarayin masara waɗanda aka shirya ba tare da sukari ba, abubuwan adanawa, kayan haɓaka dandano da kayan ƙanshi suna da amfani.
Yana da matukar wuya a sami irin waɗannan hatsi a kan shelves na kantin, amma ba a hana su amfani da su ba a cikin nau'in ciwon sukari na 2. Ba kamar takwarorinsu na ƙoshin lafiya ba, waɗanda ƙididdigar glycemic ɗin ta 80 ce ko sama, hatsi masu ƙoshin sukari na halitta suna da ƙididdigar yawan glycemic index waɗanda basu wuce 70 ba.
Koyaya, duk da babban mahimmancin glycemic index, cin abinci mai hatsi da ƙonewa ba ya bayar da tasirin ƙaruwa mai yawa a cikin sukarin jini. Wannan ya faru ne saboda yawan sinadarin fiber, wanda ke hana hazarin karbo carbohydrates da shigowar su cikin jinin masu ciwon sukari.
Bugu da kari, flakes na halitta wanda aka yi kawai tare da amfani da masara, ruwa da karamin adadin gishiri suna da ƙarancin kalori wanda ba su wuce 90 kcal a cikin 100 g. Sabili da haka, suna da amfani sosai ga masu ciwon sukari masu nauyi waɗanda ke son rasa karin fam.
Abun da ke tattare da masara mara nauyi:
- Bitamin: A, B1, B2, B3 (PP), B5, B6, B9, C, E, K;
- Macronutrients: Potassium, Calcium, Magnesium, Sodium, Phosphorus;
- Abubuwan da aka gano sune: Iron, Manganese, Copper, Selenium, Zinc;
- Shuka firam;
- Amino acid;
- Pectins.
100 g na alkama flakes ya ƙunshi g 16 na carbohydrates, wanda yayi daidai da raka'a gurasa 1.3. Wannan alama ce mai ƙarancin haske, saboda haka za'a iya amfani da wannan samfurin lafiya ga masu ciwon sukari.
Don kwatantawa, farin gurasa ya ƙunshi raka'a gurasa 4.5.
Dukiya mai amfani
Abubuwan da ke da amfani na flakes suna cikin hanyoyi masu yawa kama da na masara. Koyaya, ana amfani da masarar masara da sauri saboda haka suna da ƙananan nauyin akan tsarin narkewa. Wannan yana da mahimmanci musamman ga mutanen da ke fama da kowace irin cuta ta hanji.
Fiber na tsiro, wanda aka samo a mai yawa a cikin masarar ƙwayar masara, yana taimakawa wajen haɓaka motsin hanji da kuma hanzarta tsarkake jikin. Sabili da haka, an ba su shawarar na maƙarƙashiya na lokaci ko kuma yana haifar da cututtukan zuciya.
Flakes na masara suna da wadataccen ƙwayoyin amino acid tryptophan, wanda, lokacin da jiki ya karɓi shi, sai ya juye shi cikin hormone farin ciki serotonin. Sabili da haka, amfani da kullun flakes na masara na iya haɓaka yanayi, inganta yanayin marasa lafiya tare da ɓacin rai, neurosis da sauran rikicewar juyayi.
Wani muhimmin abu a cikin masara masara shine ginoamine na amino acid. Yana da tasiri mai amfani a cikin aikin kwakwalwa, yana inganta ƙwaƙwalwar ajiya da ƙara hankali. Sabili da haka, mutanen da suke haɗa kullun na masara a cikin abincinsu suna haɗuwa da sauƙi kuma suna tuna mahimman bayanai da kyau.
Sauran kaddarorin amfani na masara:
- Yana ƙaunar cholesterol jini;
- Normalize aikin da kodan da dukan urinary tsarin;
- Inganta ayyukan tsarin zuciya, yana taimakawa wajen yakar cututtukan zuciya;
- Yana da tasirin choleretic.
Amfana da cutarwa
Kaya kawai na masara na yau da kullun na iya zama mai kyau ga lafiyar ku, saboda haka kafin ku sayi wannan samfurin kuna buƙatar yin nazarin kwantena a hankali. Ga masu ciwon sukari, duk wani hatsi da ke ɗauke da sukari da gari an haramta shi sosai, saboda wannan yana ƙaruwa sosai a cikin ƙididdigar glycemic.
Bugu da kari, don samun mafi kyawun wannan samfurin, yana da matukar muhimmanci a san yadda ake amfani da shi daidai. A cikin ciwon sukari mellitus, masara flakes bai kamata a ci abinci tare da mai yogurt ba, kuma har ma da haka tare da zuma. Idan akwai cin zarafin ƙwayar carbohydrate, ana bada shawara don cika flakes tare da madara skim mai dumi ko ma ruwa.
Hakanan yana da mahimmanci a tuna cewa duk wani masarar masara, gami da na dabi'a, suna da ƙididdigar yawan ƙwayar glycemic, wanda ke nufin cewa zasu iya shafan sukari na jini. Sabili da haka, don ramawa game da karuwar taro na glucose a cikin jiki, lokacin amfani da hatsi, wajibi ne don barin wasu samfuran da ke dauke da carbohydrate.
Hakanan yana da mahimmanci a jaddada cewa yawancin bitamin da ke cikin ƙwayar masara ba na al'ada bane. Gaskiyar ita ce yayin shirye-shiryen hatsi daga masara baki ɗaya kusan dukkanin abubuwa masu amfani suna mutu kuma masana'antun sun cika wannan samfurin tare da bitamin da ma'adanai.
Ga mutanen da ke da lafiya, an shawarci masu harkar abinci su yi amfani da masara a matsayin abun ciye-ciye, alal misali, a abincin rana ko abincin rana da rana. Amma ga marasa lafiya da ciwon sukari, irin waɗannan hatsi ba samfurin abinci bane, saboda haka ya kamata a cinye su maimakon ɗayan manyan abincin.
Ga wanda amfani da cornflakes ne contraindicated:
- Mutanen da ke fama da cututtukan thrombophlebitis, kazalika da marasa lafiya da haɓaka coagulation na jini;
- Mutanen da ke fama da cututtukan fata na ciki ko duodenal miki.
Gabaɗaya, ba a dakatar da flakes na masara don ciwon sukari ba, amma bai kamata a cinye shi da yawa ba. Gaskiya ne gaskiyar ga yara masu ciwon sukari, waɗanda zasu iya son ƙyan masara da aka ƙera samfurin kuma suna son maye gurbin kayan kwalliyar safiya da ita.
Kammalawa
Don haka, zamu iya yanke hukuncin cewa flakes masara ba su da tasiri na musamman akan lafiya ba tare da sukari ba. Koyaya, yayin haɗawa da wannan samfurin a cikin abincin ku, yana da mahimmanci a tuna da ƙa'idodi biyu na asali - koyaushe sayan masara na al'ada kawai kuma kar ku ci su cikin adadin mai yawa.
Ta yaya kuma zaka iya cin masara
Za a iya samun fa'ida mafi girma daga wannan hatsi ta hanyar cin masara a cikin tafasasshen kunnuwa. Za ku iya tafasa su a cikin ruwan gishiri mai ɗan gishiri, kuma har ma da steamed mai kyau. Masara da aka dafa ta wannan hanyar zai kasance mai taushi da taushi da ba a sani ba, kuma zai riƙe duk abubuwan da yake da amfani.
Wani babban samfurin daga wannan hatsi shine grits masara, mafi kyawun ƙasa. Don shirya masara ta masara, dole ne a zuba grits cikin ruwan zãfi, a baya an goge shi sosai a cikin ruwansa. A yayin dafa abinci, a wasu lokutan a motsa tafarnuwa tare da cokali, domin guje wa ƙonawa da dunƙule.
A cikin tafarnuwa da aka gama, zaku iya murƙushe tsiran seleri ko kowane ganye mai ganye. Ba kwa buƙatar ƙara madara mai mai ko cuku cokali a cikin jakar, tare da cika shi da man shanu. An ba shi izinin cin abin masar masara tare da nau'in ciwon sukari na 2 sau 1-2 a mako a cikin yanki ba fiye da 200 g ba.
Kada ku manta game da masara, daga abin da ba za ku iya yin burodi kawai ba, har ma dafa dafaffen shinkafa. Irin wannan kwano ma ya wuce grits masara a cikin kayan amfanin sa, tunda yana da ƙananan glycemic index, amma kuma ya fi dacewa jiki ya sha.
Yawancin masu ciwon sukari suna sha'awar wannan tambayar ko za a ci masara ta gwangwani tare da sukari mai yawa. Masana ilimin gina jiki suna jayayya cewa yana yiwuwa, amma yakamata a fahimci cewa irin wannan samfurin zai ƙunshi kawai 5 na duk amfanin masara.
Za a iya ƙara masara ta gwangwani a zaituni ga masu ciwon suga da sauran salatin kayan lambu, wanda hakan zai sa su zama da daɗi da gamsarwa. Koyaya, bai kamata ku ci abinci a lokaci fiye da 2 tbsp. tablespoons na samfurin, tunda kowane masara na iya ƙara yawan haɗuwa da glucose a cikin jiki.
Kwararre a cikin bidiyo a cikin wannan labarin zai yi magana game da fa'idar masara ga masu ciwon sukari.
