Abincin abinci daga hatsi abu ne mai mahimmanci na cikakken abinci. Wannan samfurin na halitta yana da wadataccen abu a cikin fiber da abubuwa iri daban-daban, ba tare da wanda ba shi yiwuwa a kula da jikin ku cikin kyakkyawan tsari.
Kamar kowane samfurin abinci, abincin hatsi yana da takamaiman glycemic index (GI), kuma zai bambanta dangane da nau'ikan hatsi.
Ya kamata a fahimci ma'anar bayanin ma'anar glycemic da sauri yadda wannan ko abincin zai canza zuwa sukarin jini.
A cikin hatsi, a matsayin mai mulkin, wannan nuna alama zai zama ƙasa low. Wannan yana da matukar mahimmanci ga waɗannan mutanen waɗanda ke riko da rayuwa mai kyau ko kuma suna fama da mummunan cututtuka, da ciwon sukari musamman. Akwai wata doka ta hatsi wacce ta faɗi cewa mafi girma samfurin hatsi, ƙaramin ma'anar glycemic.
Buckwheat da shinkafa
Tsarin glycemic na wannan hatsi ya kasance daga raka'a 50 zuwa 60, wanda ake ganin shine matsakaici. Ana ba da shawarar irin wannan jigon don abinci mai ƙoshin abinci saboda iyawarsa don sarrafa glucose da cholesterol. Gurasar Buckwheat ba ta da ƙima, kuma samfurin kanta saboda kasancewar irin waɗannan abubuwan a ciki:
- amino acid;
- bitamin;
- sunadarai masu gina jiki;
- maganin rigakafi.
Buckwheat wani ɓangare ne na wasu sanannun abincin hatsi kuma ba kawai saboda ƙarancin glycemic index ba.
Yanzu bari mu juya zuwa shinkafa, ba kowa ya san cewa shinkafa na iya zama fari ba kawai, har ma da launin ruwan kasa. Duk waɗannan nau'ikan wannan hatsi ana amfani dasu cikin nasara dafa abinci. Glycemic index na shinkafa ya kasance daga raka'a 45 zuwa 65, kuma shinkafa launin ruwan kasa yafi dacewa da jikin mutum fiye da farin girkinsa. A cikin irin wannan samfurin, ana kiyaye husk, wanda ke da abubuwa da yawa masu amfani, don haka ana kiyaye shinkafa shinkafa wani irin shago ne.
Millet groats
Millet GI samfurin daga raka'a 40 zuwa 60. Duk abin ya dogara da ƙarfin dafa abinci. Mafi laushi shine porridge, ƙananan ƙananan ƙwayoyinta. Millet cikakke ne ga waɗanda ke fama da matsaloli tare da zuciya da jijiyoyin jini, kuma yana so ya cancanci rage nauyin su.
Wannan shinkafa gero na rawaya zai zama abinci mai kyau ga yara. A cikin hatsi na gero akwai wasu abubuwa masu mahimmanci waɗanda suke da mahimmanci don haɓaka da haɓakar ƙwayar matasa.
Ganyen sha'ir da masara
Pearl sha'ir shugaba ne na gaske a cikin matakan hatsi masu inganci. GI dinsa yana da raka'a 20-30 ne kawai, amma idan an dafa shi sha'ir lu'ulu'u a cikin ruwa ba tare da ƙarin man shanu ba. Irin wannan samfurin baza ku iya cin abincinku ba, wanda zai ba ku damar cinye shi yayin abincin. Likitoci suna godiya da sha'ir don kasancewar lysine a ciki, wanda yake iya:
- santsi wrinkles;
- kiyaye fata toned.
Grits na masara suna da arziki sosai a cikin phosphorus, abubuwan da ake sarrafawa da bitamin A, B, C, D
Ya kamata a kula da wannan hatsi tare da kulawa sosai. Gididdigar ta glycemic shine maki 70, wanda ake ɗauka a matsayin babban nuna alama mai kyau.
A saboda wannan dalili ne cewa irin wannan abincin ba zai zama mai lafiya ga kowa ba. Sabili da haka, labarin - Masara don nau'in ciwon sukari na 2, rukuninmu zai zama da amfani ga masu karatu.
Yana da mahimmanci a tuna cewa yayin maganin zafi ko sinadarai, GI na masara yana da haɓaka. Muna magana ne game da masara, masara, gyada da kuma popcorn.
Koyaya, bai kamata a rubuta kashe kayan kwandon masara ba, saboda ya ƙunshi abubuwa da yawa:
- magnesium
- baƙin ƙarfe;
- zinc;
- bitamin A da B.
Kayan da ke cikin masara suna da amfani sosai ga tsofaffi, amma ba don masu ciwon sukari ba.
Hercules da granola
GI nashi maki 55, wanda ake ganin ba alama ce mai kyau ba. Hercules wani bangare ne na shirye-shiryen abinci da yawa. Porridge yana da matukar amfani saboda kasancewar bitamin, amino acid da sauran abubuwa.
Godiya ga amfani da flakes na Hercules, samar da serotonin (babban hormone jin daɗi) zai karu. Samfurin ya ƙunshi hadaddun carbohydrate wanda zai iya daidaita matakin glucose a cikin jini.
Amma ga muesli, wannan samfurin mai daɗin abinci baza'a iya kiran shi porridge a cikin ma'anar kalmar ba, saboda ya haɗa da:
- oat flakes;
- 'ya'yan itatuwa bushe;
- kwayoyi
- sunflower tsaba.
Idan muka yi la’akari da glycemic index na muesli (80), to zai yi matukar girma sama da hercules saboda kasancewar sugars a cikin 'ya'yan itatuwa da aka bushe. Bugu da kari, hatsi na iya zama mai walƙiya a additionari, wanda ke kara haɓaka adadin kuzari na irin wannan samfurin, duk da cewa shinkafa tana da daɗi sosai.
