Don sanin yawan sukari da ke ƙunshe cikin abinci, nemi gaban kowane nau'in mellitus na ciwon sukari da waɗanda ke fama da kiba. Don gano abinci mai girma a cikin sukari da abinci masu ƙanƙan da sukari, duba teburin glycemic index (GI). Wannan manuniya yana nuna tasirin wani samfurin ko abin sha akan glucose jini.
Mutane da yawa suna yin nasu yanke shawara game da warewa daga tsarin abincin abincinsu da ke ƙunshe da sukari mai yawa, ra'ayi ɗaya da kuma saiti na masu amfani. Wannan yana ba ku damar daidaita alamun alamu na glucose na jini, rabu da ƙima mai nauyi da inganta ayyukan yawancin ayyukan jiki.
Wannan labarin yana gabatar da jerin abinci waɗanda ke da sukari mai yawa, tebur na abinci tare da ƙaramin adadin sukari, ma'anar ma'anar glycemic index da kuma yadda za a yi amfani da shi, menene abinci mai kyau tare da ƙaramar sukari.
Alamar Glycemic Product
Wannan tunanin yana ba da ra'ayin carbohydrates a cikin abinci. Zasu iya zama cikin sauri da wahala su rarrabu. Yana da carbohydrates na ƙarshe wanda dole ne a fifita - suna da ƙarancin sukari (glucose) kuma tsawon lokaci suna ba mutum jin daɗin jin daɗi. GI na irin waɗannan samfuran kada ya wuce raka'a 49. Abincin da ya kunshi irin wannan nau'in samfurori na iya rage yawan glucose a cikin jini, yana lalata ci gaban wannan mummunan cuta kamar ciwon sukari. Kulawar mai amfani yana jawo hankali ga gaskiyar cewa ya kamata a fifita abinci da abin sha tare da ƙarancin GI.
Ana amfani da ma'aunin glycemic na 50 zuwa 69 raka'a matsakaita. Ga masu ciwon sukari, irin wannan abincin yana halatta amma banda kuma kasancewar sa a cikin abincin yana cikin yanayin keɓancewa, ba fiye da sau biyu a mako ba. Babban abinci mai sukari suna da alamomi na raka'a 70 ko sama.
Akwai abubuwanda ke haifar da karuwa a cikin ƙididdigar glycemic - wannan magani ne mai zafi da canji a daidaito. Dalilin farko ya shafi kayan lambu, watau karas da beets. Fassararsu a cikin wadataccen tsari bai wuce raka'a 35 ba, amma a cikin dafaffensa ko soyayyen tsari ya kai raka'a 85.
Canza daidaituwa yana shafar ayyukan 'ya'yan itatuwa da berries. A wannan batun, an haramta yin ruwan 'ya'yan itace da lemo daga gare su. Gaskiyar ita ce cewa tare da wannan hanyar magani, suna rasa fiber, wanda ke da alhakin haɓaka glucose a cikin jini.
Lissafta cikin samfuran da suke ciki, kuma a cikin wane adadin sukari zai taimaka GI, shine:
- mai nuna raka'a 0 - 49 ana ɗauka mara ƙaranci - waɗannan kayayyaki ne da ƙarancin sukari;
- ana nuna raka'a 50 - 69 ana ɗaukar matsakaici - ana iya cinye wannan nau'in samfuran masu ciwon sukari lokaci-lokaci, amma masu lafiya a kowace rana cikin gwargwado;
- mai nuna alamun raka'a 70 da na sama an ɗauke shi mai girma - yawan sukari mai yawa a cikin abinci.
Dangane da wannan, zamu iya yanke hukuncin cewa abincin glycemic index na ƙarancin sukari.
Kayayyakin da aka Nuna
Ga masu farawa, ya kamata kuyi la'akari da mafi mashahuri abinci a cikin abincinku na yau da kullun. Wurin farko dankali ne ya mamaye shi. Amma, da rashin alheri, a kowane nau'i (Boiled, soyayyen, gasa) ƙirar glycemic ƙirar ta shine raka'a 85.
Sitaci, wanda shine ɓangaren tushen amfanin gona, shine zargi. Suna runtse, albeit dan kadan, ƙarancin dankalin turawa a cikin hanyar - pre-jiƙa shi a cikin ruwan sanyi na dare.
Farar shinkafa shima cutarwa ce. Kulawar mai amfani yana bada shawarar maye gurbinsa da shinkafa na sauran nau'ikan da ke da ƙima kaɗan glycemic. An yi imani cewa farin shinkafa shi ne mafi ƙarancin lafiya.
Menene ƙimar GI na shinkafa na iri iri, an gabatar da ke ƙasa:
- farin farin shinkafa - raka'a 85;
- shinkafa basmati - raka'a 50;
- launin ruwan kasa (launin ruwan kasa) shinkafa - raka'a 55;
- daji (baƙi) shinkafa - raka'a 50.
Hakanan ana iya kasancewa cikin ɓoyayyun sukari a cikin samfura, alal misali, cikin abubuwan sha da ruwan sha na masana'antar masana'antu. Kai tsaye suna shafar ci gaban kiba da faruwar cututtukan da ke tattare da tsarin endocrine (ciwon suga).
Babban abun ciki na sukari a cikin kayayyakin gari. Abubuwan "mara kyau" sune abin zargi - margarine, man shanu, sukari, alkama. Ko da kun sami hanta na masu ciwon sukari, wanda a zahiri, babu sukari, jiki yana karɓar fructose, wanda shima yana ƙara haɗuwa da glucose a cikin jini.
Don amsa tambaya - menene abinci ya kamata a cire daga abincin ko aƙalla iyakance amfaninsu, an gabatar da jerin abubuwan da ke ƙasa. Babban adadin sukari a cikin samfuran masu zuwa:
- dankali
- farin shinkafa;
- gasa alkama na mafi girman daraja;
- abubuwan sha da masana'antu;
- biredi, ketchups, mayonnaise;
- Sweets - cakulan, Sweets, marshmallows, marmalade.
Tunda kun fahimci irin abincin da ke da yawan sukari, zaka iya haɓaka tsarin abinci mai dacewa.
'Ya'yan itãcen marmari da berries
Darajar 'ya'yan itatuwa da berries a abinci abu ne mai mahimmanci. Suna daidaita jikin tare da bitamin, ma'adanai, acid na da
Zaɓin 'ya'yan itatuwa da berries tare da ƙarancin sukari mai yawa yana da faɗi sosai. Abubuwan da aka kasa haramtawa daga wannan rukunin. Kula da Abokin ciniki ya ba da shawarar zaɓaɓɓun shagunan adana kawai don 'ya'yan itatuwa da berries. Wannan yana tabbatar da cikakkiyar amincin su.
Don sarrafa taro na glucose a cikin jini, yana da kyau ku ci 'ya'yan itace da safe ko kafin horo na motsa jiki. Don haka glucose yana saurin motsa jiki da sauri.
Don gano waɗanne abinci ne mafi ƙarancin sukari, za a gabatar da jerin abubuwa a ƙasa:
- apple da pear;
- plum;
- ja da baki currants;
- bishiyoyi da tumatir;
- rasberi;
- guzberi;
- Mulberry
- duk nau'ikan 'ya'yan itacen citrus - lemun tsami, lemun tsami, lemo, mandarin, innabi;
- Apricot
- nectarine da peach.
Mafi yawan adadin glucose a cikin 'ya'yan itatuwa da berries masu zuwa:
- kankana;
- kankana;
- jurewa;
- banana
Ana samun babban adadin sukari a cikin 'ya'yan itatuwa da yawa - bushe banana, zabibi da kwanan wata.
Kayan Kayan Kaya
Ainihi, abincin da basa da sukari suna da yawa a cikin adadin kuzari saboda yawan kitse ko furotin. Misali, yawan glycemic index na dafaffen turkey shine raka'a raka'a, daidai suke da kaji, naman zomo da quail. Darajar sifili a cikin kayan lambu - zaitun, sunflower, flaxseed, rapeseed da kabewa.
Mutumin da ya yanke shawarar kula da abincinsa yana buƙatar sanin jerin samfuran inda akwai ƙarancin sukari.
Irin wannan abincin ba ya cutar da jikin ɗan Adam kuma yana daidaita alamomi da yawa (glucose a cikin jini, hawan jini, matakin haemoglobin). An bayyana ra'ayi iri ɗaya ta hanyar kulawa na masu amfani.
Kayayyakin da ke ɗauke da sukari a cikin ƙaramin adadin kuma ba tare da shi ba:
- man kayan lambu;
- kaza, turkey, daskararre, zomo;
- kwai fari;
- kayayyakin kiwo daga akuya da madara saniya - kefir, madara da aka dafa, yogurt, yogurt, tan, ayran;
- ganye - faski, dill, leek, basil, alayyafo, letas;
- duk nau'in kabeji - farin kabeji, fari, ja, broccoli, Brussels;
- kayan gargajiya - lentil, chickpeas (Peas na Turkiyya), Peas;
- sha'ir lu'ulu'u;
- namomin kaza na kowane irin - kode namomin kaza, zakara, man shanu, chanterelles.
Hakanan wajibi ne don nazarin samfurin da aka yi amfani dashi azaman mai zaki (mai zaki). Yawancin Sweets a cikin stevia masu zaki ne na zahiri. An yi shi daga ciyawa, wanda yake sau da yawa mafi kyau fiye da sukari da kanta. Hakanan yana da mafi girman kayan abinci mai gina jiki, makonni a cikin wasu abubuwan ƙoshin mai. Ana sayar da Stevia a cikin fakitoci masu laushi (ganye) kuma a cikin nau'ikan allunan nan take.
A ƙarshe, ya dace da taƙaita sakamakon da yawa. Da fari dai, don dacewa don auna abubuwan sukari a cikin abin sha da abinci, ya kamata kuyi amfani da jerin abinci tare da ƙarancin glycemic index kuma ku bi ka'idodin ka'idodin abinci mai gina jiki (kar ku wuce gona da iri, ku ci abinci kaɗan kuma a cikin ƙananan rabo).
Abu na biyu, bai kamata ku “dauke ku” da abinci mai-mai ba, saboda yawanci yana da adadin kuzari kuma yana ɗauke da mummunan cholesterol. Bi da bi, yawan wuce haddi na kayayyakin cholesterol yana tsokane samuwar manyan wurarenda ake daukar cholesterol, da kuma toshe hanyoyin jini.
Bidiyo a cikin wannan labarin ya nuna a fili yadda sukari yake cikin abinci sanannan.
