Ba duk hatsi suna da amfani daidai ba, ko abin da hatsi za a iya ci tare da ciwon sukari

Kamar yadda kuka sani, hatsi suna da matukar mahimmanci da amfani ga kayayyakin abinci na jiki waɗanda suke ɗauke da dumbin bitamin da ma'adanai.

Suna iya rufe kusan rabin buƙatar ɗan adam na yau da kullun don makamashi.

Menu na yau da kullun dole ne ya haɗa da hatsi, amma waɗanda ke da ƙananan glycemic index. Don haka, wadanne hatsi na ciwon sukari an yarda a cinye, kuma waɗanne ne ya kamata a yi watsi dasu har abada?

Babban fa'idodin hatsi

Abincin a cikin nau'in 2 mellitus na ciwon sukari, da kuma nau'in cutar da ke dogara da insulin, sune ɗayan mahimman hanyoyin tushen hadaddun carbohydrates wanda ke sarrafa matakan glucose jini. Suna ba ku damar daidaita jikin mutum da abubuwan gina jiki, ba tare da cutar da lafiyar shi ba.

Sauran fa'idodi kuma halayyar hatsi ne, gami da:

• gaban babban adadin bitamin B, bitamin A, E, D;
• abun ciki a cikin manyan kwayoyin acid, micro da macro abubuwan da ke tabbatar da aiki da tsarin enzymatic, kazalika da tafiyar matakai na rayuwa;
• hatsi suna tafiya da kyau tare da sauran abinci, kasancewa mai abinci gefen abinci;
• yawancin hatsi suna da arha sosai dangane da rahusa;
• waɗannan jita-jita suna da amfani mai amfani ga aikin narkewa, narke ƙwanƙwasa, inganta ƙwayar cuta, kar cutar cutar ƙaiƙayi kuma taimaka cire gubobi daga jiki, gubobi, ƙwayoyin cuta masu haɗari;
• babban adadin fiber na tsire-tsire yana kunshe da hatsi;
• duk hatsi suna da sauki a shirya kuma ana iya amfani dasu azaman babban kwano.

Abubuwan da ke da amfani na hatsi daban-daban

Marasa lafiya da ke fama da nau'ikan cututtukan hauka, zai fi kyau ku ci hatsi tare da ƙididdigar glycemic index a ƙasa raka'a 55.

Abin farin, yawancin hatsi tare da sigogi iri ɗaya an san su a cikin dafa abinci na zamani, don haka masu ciwon sukari ba za su yi korafi game da ƙarancin abincin da suke ci ba.

Amfanin shinkafa

Likitocin ba sa musun fa'idar shinkafa ga hauhawar cututtukan ƙwayar cuta, amma kawai keɓaɓɓen jininta, wanda ke ɗauke da kayan jan abubuwa da yawa kuma ba su shiga aikin nika ba.

A al'adance ana bada shawarar shinkafa mai launin ruwan kasa, saboda abun da ke ciki yana taimakawa rage jini. Ya ƙunshi folic acid (bitamin B9), wanda ke taimakawa kula da matakan glucose tsakanin iyakoki na al'ada.

Brown shinkafa

Shinkafa daji babbar fa'idodi ce ga masu ciwon sukari. Ya ƙunshi babban adadin sunadarai da amino acid, fiber na abincina da bitamin, haka kuma baƙin ƙarfe, zinc, jan ƙarfe, magnesium, alli. Samfurin gaba ɗayan ƙwayar cholesterol, saboda haka kyakkyawar hanya ce ta hana atherosclerosis tasoshin jini.

Buckwheat

Buckwheat shine ɗayan manyan jita a teburin "masu ciwon sukari". Kasancewa mai mahimmancin tushen amino acid, gami da bitamin da ma'adanai, hatsi abu ne mai matukar amfani ga abinci. Bugu da kari, tana yin kwalliyar kwalliya, kayan kwalliya mai kyau ko kwanon abinci mai dadi.

Haɗin Buckwheat ya hada da:

• kimanin amino acid 20;
• baƙin ƙarfe da magnesium;
• flavonoids;
• mai kitse.

Buckwheat yana da tasirin gaske akan aikin narkewar abinci, inganta haɓaka da rheological sigogi na jini, yana ba da tasirin antitumor, yana ƙara haɓakar rigakafi. Ba a san kaɗan game da hatsarorin buckwheat ba. Mafi yawa a cikin wallafe-wallafen an bayyana rashin jituwarsa, amma waɗannan su ne abubuwan da suka zama ruwan dare fiye da yadda aka saba.

Masara

Masara wani samfuri ne na musamman da aka kawo daga Latin Amurka. A yau, ba tare da shi ba, yana da wuya mutum ya yi tunanin irin abincin yau da kullun, kuma idan kunyi la'akari da duk fa'idodin kayan lambu, to rayuwa mai lafiya.

Masara itace takamammen tushen bitamin E da carotene.

Ya ƙunshi abubuwa masu yawa na tushen kayan tsirrai da sunadarai waɗanda suka dace don ginin kowane sel na jikin mutum.

Samfurin yana daidaita daidaitaccen ƙwayar abinci mai guba, cirewa da bayar da gudummawa ga rushewar kitse na jiki.

Sha'ir

A cewar masana ilimin abinci, kwayar ko sha'ir ya kamata ya kasance a cikin abincin yau da kullun na kowane mutumin da ke fama da haɓakar glucose na jini.

Ya shahara saboda maganin antispasmodic, duretic m da sakamako mai rufe fuska. Kyakyawan yanayi yana daidaita tsari na rayuwa, yana sanya shi da abubuwa masu mahimmanci, yana kara karfin kwakwalwa kuma yana inganta yanayin yawancin gabobin visceral.

Sha'ir sha'ir

Kafin a ba da garin tafarnuwa, ya fi kyau a ɗanɗana da man shanu mai narkewa, an tsabtace da maraba (ruwa, casein da sauran ragowar madara) A tsakanin mutanen Asiya, ana kiranta gi da shayi. Wannan cakuda yana da amfani mai amfani ga jiki baki daya, yana tsabtace hanta, baya tsokani tarin kitse na jiki.

Thearin ƙari ne na man ghee ko misalinsa da kayan kwalliya wanda ke sanya jita-jita har ma da amfani ga masu ciwon sukari da waɗanda aka ba da shawarar su na yau da kullun.

Gero

Za a iya cinye masara gero tare da ciwon sukari sau da yawa. Ana bada shawara a dafa a ruwa ba tare da ƙara mai ba. Hakanan, kar a sha gero tare da kayan kiwo.

An san wannan hatsi saboda tasirinsa masu amfani, wanda a cikinsu akwai ƙarfafa tsokoki, kawar da ƙwayar cuta, kawar da abubuwa masu guba da tsarin sihiri.

Gero yana da amfani saboda haɗinsa, manyan abubuwan da ake dasu waɗanda sune:

• hadaddun sitaci carbohydrate;
• yawa amino acid, polyunsaturated mai acid da bitamin B;
• babban adadin phosphorus.

Alkama

Alkama alkama - samfurin da aka yarda da cutar sankara. Ya ƙunshi yawancin bitamin da hadaddun ma'adinai.

Alkama shine tushen tushen fiber wanda yake dacewa da aiki na yau da kullun don aiki, cirewar mai mai yawa da kuma sarrafa matakan glucose.

Saboda abubuwan da ke tattare da pectins, alkama yana hana matakan lalata kuma yana da tasiri mai amfani akan mucosa na ciki, kasancewa kyakkyawan hanya don hana fashewar cututtukan gastritis.

Perlovka

Ganyen sha'ir yana gasa hatsi. Yana da ƙarancin ma'aunin glycemic, don haka tabbas za'a iya bada shawara ga masu ciwon sukari.

Sakamakon ƙarancin kalori da GI, ana iya cin abincin tanki sau da yawa a rana: azaman karin kumallo, da kuma gefen abinci don abincin abincin rana.

Lu'ulu'u na sha'ir

Sha'ir ya ƙunshi bitamin na rukunin B, PP, A, E, abubuwa masu yawa na micro da macro, amino acid har ma da lysine - amino acid mai mahimmanci wanda ke ɗauka a cikin aikin collagen. Godiya ga amfani na yau da kullun na sha'ir lu'u-lu'u, hanyoyin tsufa a cikin jiki suna kange, yanayin ƙwayoyin cuta na al'aura sun inganta, kuma ana kawar da gubobi yadda ya kamata.

Hatsi

Oatmeal masu ciwon sukari bawai kawai zasu iya yiwuwa ba, har ma suna da bukata .. Yana da karancin tsarin glycemic index, don haka ba shi da ikon kara cutar da cutar.

Kyakyawan canji na iya cika bukatun yau da kullun na jikin mutum, ya cika shi da mahimman bitamin da ma'adinai.

Oatmeal ya ƙunshi antioxidants da yawa, har da amino acid, gami da methionine. Ya ƙunshi babban adadin fiber, sabili da haka yana da ikon daidaita tsarin narkewa da taimako a cikin yaƙi da ƙima mai yawa.

Abin da hatsi zan iya ci tare da ciwon sukari?

Har ila yau yana da amfani ga masu ciwon sukari don cinye fiber na abin da ke ci, manyan hanyoyinda suke cike da oatmeal, bran, hatsin rai. Buckwheat, oatmeal, shinkafa da hatsin rai, da shinkafa mai launin ruwan kasa suna da amfani sosai ga marasa lafiya da ke fama da cutar hauka.

Rashin ƙarancin hatsi na hatsi ya ba da damar masu cutar sukari su gabatar da waɗannan abinci a cikin abincinsu na yau da kullun, ba tare da sadaukar da dandano babban jita-jita ba. Bugu da kari, yawancin hatsi suna da farashi mai karɓa, saboda haka zaɓi ne mai araha don abinci.

Masara tare da ƙarancin glycemic index: tebur

Harshen hatsi tare da ƙarancin glycemic index don ciwon sukari ana iya cinye kullun, amma batun sarrafawa mai ƙarfi akan lissafin sassan gurasa.

Masana sun ba da shawarar ƙirƙirar rabo a cikin wannan hanyar da mutum zai iya lissafin abin da ya wuce 5-7 na tafasasshen tafarnuwa. Hakanan wajibi ne don yin la’akari da tsadar carbohydrate na mai, idan aka yi amfani da wannan azaman karawa a cikin tasa.

Table da ke ƙasa

Cereals, waɗanda ke cikin babban glycemic, ba a ba da shawarar don amfani da marasa lafiya da ke fama da ciwon sukari ba. A cikin mummunan yanayin, ana iya gabatar da irin waɗannan jita-jita a cikin abincin ba fiye da sau ɗaya a mako lokacin da ake sarrafa sukari na jini ba.

Bidiyo masu alaƙa

Abin da hatsi za a iya cinye tare da ciwon sukari? Amsar a cikin bidiyon: