Madadin mai amfani don sukari: syrups na halitta da GI

Yawancin mutanen da ke ƙin sukari suna ba da rayuwarsu ta walƙiya, saboda sun musun kansu yanayi mai kyau da abinci mai daɗi.

Amma bai kamata mu manta cewa kasuwa tana ba da adadi mai yawa na madadin daban ba, ta amfani da wane, ba za ku iya cire ƙarin fam ba, amma kuma za ku sake farfado da jiki baki ɗaya.

Glycemic index - me yasa ya kamata ku san shi?

Indexididdigar ƙwayar cuta ta glycemic index tana nuna ikon abinci don haɓaka glucose na jini. Wato, cikin sauri mutum matakan glucose na jini ya tashi tare da abinci, mafi girman samfurin GI.

Koyaya, ya kamata a tuna cewa darajar ta shafi ba kawai ta halayen carbohydrates, har ma da yawan abincin da aka ci. Carbohydrates an kasu kashi biyu yanayin: hadaddun (hadaddun) kuma mai sauki.

Tsarin carbohydrates yana dogara ne akan lissafin yawan adadin sukari mai sauki a sarkar kwayoyin:

• mai sauki - monosaccharides ko disaccharides, wanda a cikin sarkar kwayoyin suna da guda ɗaya ko biyu na kwayoyin sukari;
• hadaddun (hadaddun) ana kiransu polysaccharides, tunda suna da yawan adadin sassan jikin mutum a sarkar kwayoyin.

Tun daga 1981, an gabatar da sabuwar kalma - "glycemic index". Wannan nuna alama yana nuna matakin sukari da ke shiga jini bayan cin wani samfurin wanda ya ƙunshi carbohydrates.

Sanannen glucose yana da GI mai raka'a 100. A lokaci guda, jikin lafiyayyen mutum baya buƙatar fiye da 50-55% na carbohydrates a cikin adadin kuzari na yau da kullun. Haka kuma, raunin wadataccen carbohydrates shine yakamata ya zama bai wuce 10% ba. Koyaya, a cikin marasa lafiya da cututtukan zuciya, yawan carbohydrates yana ƙaruwa zuwa 60%, wannan ya faru ne saboda raguwar adadin kuzarin dabbobi.

Agave Syrup

Tsarin glycemic na agave syrup shine raka'a 15-17. Ya fi son sukari. Wannan maye gurbin sukari ya ƙunshi abubuwa da yawa na abubuwa da ake amfani da su tare da prebiotics, waɗanda ke dacewa da aikin aikin narkewa.

Amma duk da haka, agave syrup shine mai zaki mai rikitarwa, saboda yana ƙunshe da kashi 90% na fructose, wanda aka sanya sauƙin akan gabobin ciki na cikin kitse.

Agave Syrup

A duban farko, sirin agave yayi kama da zuma, amma daɗin da yawa kawai, ga waɗansu yana iya ɗauka kamar cloying. Yawancin likitoci suna da'awar cewa samfurin abinci ne mai amfani, kuma, sabili da haka, mutanen da ke sa ido a kan nauyinsu na iya amfani dashi.

Bayan haka, carbohydrates da ke cikin syrup ba sa haifar da tsalle cikin sukari na jini. Wannan kayan yana sa ya zama sananne tsakanin masu ciwon sukari da masu cin abinci.

Wani tabbataccen fasalin wannan samfurin shine abubuwan da ke cikin kalori, wanda shine 310 kcal / 100 grams, wanda shine kashi 20 cikin ƙasa ƙasa da sukari na cane, amma sau 1.5 yake daɗi. Ana samun jigon ƙarancin glycemic index saboda yawan abun ciki na fructose.

Shin zuma ba labari bane ko gaskiyane?

Game da kaddarorin amfani na zuma an san su tun zamanin da. Bayan wannan, wannan ruwan nectar na shago mai amfani da abubuwan gano alama a cikin kayan sun hada da:

• manganese;
• magnesium
• phosphorus;
• baƙin ƙarfe
• alli

Sooan zuma suna daɗaɗa fata da taushi, yana sauƙaƙa ciwon kai, yana cikin sauƙi, kuma yana inganta narkewa.

Abinda kawai yake zamar wa zuma shine babban tsarinta, wanda yake daga raka'a 60 zuwa 85 kuma ya dogara da irin sa da lokacin tarin sa. Bugu da kari, zuma, kamar agave syrup, tana da babban kalori (330 cal / 100 g).

Alamar glycemic na zuma tana bambanta daidai da tsarinta. Kamar yadda kuka sani, zuma ta ƙunshi fructose, tare da ma'anar 19, glucose tare da GI - 100 da ƙarin doligin oligosaccharides. Bi da bi, dangane da wane nectar zuma da aka yi daga, rabo na fructose da glucose a cikin abubuwanda yake canzawa.

Misali, acacia da zuma dake da kirji suna da karancin glucose mai kimanin kashi 24%, haka kuma akwai babban sinadarin fructose na akalla kashi 45%, sakamakon haka, glycemic index din irin wadannan nau'in zuma yayi kadan.

Amfanin maple syrup

Maple syrup shine sanannen wakilin masu zaki na zahiri tare da dandano mai daɗi. Bugu da kari, yana dauke da antioxidants, ma'adanai, da wasu bitamin.

Maple syrup

Gididdigar glycemic na Maple syrup tayi hawa da yawa a kusa da raka'a 54. Ya ƙunshi 2/3 na sucrose. Samu wannan zaƙi ta hanyar kwashe ruwan 'ya'yan ruwan Kanad. Ya ƙunshi abubuwa irin su alli, magnesium, zinc, iron da antioxidants.

Sauran syrups na zaki

Kwakwa

Kwancen kwakwa na sukari, ko kwakwa na kwakwa, a yau an amince da shi a matsayin mafi kyawun abin zaki a duniya.

An samo shi ne daga fure na fure wanda aka shuka akan itacen kwakwa. Cikakken itacen da aka tattara a gaba yana mai zafi zuwa 40-45 digiri, a wannan yanayin ɗumbin zafin jiki na faruwa awanni da yawa.

Sakamakon shine babban farin cramel syrup. A kan siyarwa zaku iya samun sukari mai kwakwa a cikin irin wannan syrup da manyan lu'ulu'u.

GI na kwakwa mai kwalliya ya ragu kuma yayi daidai da raka'a 35. Bugu da ƙari, an cika shi da bitamin B da wani abu wanda ya sami nasarar yaƙi da jihohi masu ɓacin rai - inositol. Koda sukari pollen kwakwa ya ƙunshi amino acid 16 da isasshen adadin abubuwan alama don kyakkyawan yanayi da jin daɗin rayuwa.

Carbs din dake jikinta suna shiga jini a hankali, ta yadda zasu fara aiki a kan hanjin. Dandalin caramel mai ban sha'awa na lu'ulu'u mai ƙanshi yana sa ko da kayan abinci da aka dafa da kuma ingantaccen tsari.

Stevia

Ana samun syrup mai dadi "stevioside" daga ganyen shuka wanda ake kira ciyawa. Babban kadarorin stevia shine kalori da glycemic index, daidai yake da sifili.

Stevia syrup shine sau 300 mafi kyau fiye da sukari, wato, yakamata a yi amfani dashi a cikin adadi kaɗan a cikin jita-jita.

Stevia ya ƙunshi abubuwan ganowa, bitamin A, C, B da amino acid 17. Cokali daga ciyawar zuma yana da illa mai kyau a cikin ƙwayoyin cuta a cikin kogon baki, saboda hakan ana samunsa sau da yawa a cikin haƙora na haƙora ko bakin ruwa.

Garancin GI yana sa stevia syrup ya zama sananne a tsakanin mutanen da ke fama da ciwon sukari, da kuma tsakanin waɗanda suka yi watsi da sukkar sukari.

Urushalima artichoke syrup

Tsarin glycemic index na artichoke na Urushalima ya bambanta daga raka'a 15 - 17.

Amma ba wai kawai ƙarancin ƙarancin GI ba ya sa ya shahara sosai, yana ƙunshe da babban inulin, wanda yake shi ne babban prebiotic wanda ke magance ƙwayar gastrointestinal kuma ana amfani dashi wajen lura da dysbiosis don daidaita microflora na hanji.

Tare da matsakaici da kuma cin abinci na yau da kullun na syrup, har ma a cikin marasa lafiya da ciwon sukari, an lura da daidaituwa na matakan sukari, har ma an rage yawan buƙatar insulin.

Bidiyo masu alaƙa

Masanin ilimin abinci game da yadda sukarin jini ke shafan lafiyar ɗan adam da kuma irin abincin da ya kamata ka zaɓi jin daɗin farin ciki duk rana:

Don haka, a cikin duniya akwai wadatattun sukari na syrips tare da abubuwan glycemic indices daban-daban. Tabbas, zaɓin na ƙarshe koyaushe ya kasance tare da mabukaci na ƙarshe, kawai zai iya yanke shawara abin da yake da shi. Amma duk da haka, kar a manta cewa ba da jimawa ba mutum da gangan ya ƙi ingantaccen sukari, mafi lafiyar jikinsa zai kasance a nan gaba.