A yau, kowa da kowa yana fatan kyakkyawa, lafiya da jituwa. Sabili da haka, lokacin haɓaka abinci, ana zaɓi samfurori gwargwadon ƙimar adadin kuzari.
Amma glycemic index na chickpea ko wani samfuri ba shi da mahimmanci, tun da yake wasu daga cikinsu ɓangare ne na yawancin abubuwan abinci daban-daban da nufin rasa nauyi
Akwai ra'ayi cewa rage adadin kuzari na abinci, da kuma ilimin ƙididdigar glycemic index na abinci da aka cinye, yana da tasirin gaske akan tsarin narkewa da adadi. Koyaya, kawai kwanan nan, masana ilimin abinci sun lura cewa abincin da ke da adadin kuzari ɗaya ana shanshi daban.
Mene ne ma'anar glycemic index (GI) na samfurin? Mecece alamar ta ga kajin? Zan iya ci kaftinas na ciwon sukari? Za a amsa waɗannan tambayoyin a cikin labarin da ke ƙasa.
Menene GI?
Indexididdigar ƙwayar cuta (glycemic index) ita ce gudu wanda jiki yake ɗaukar carbohydrates a cikin abinci kuma yana ƙaruwa da sukarin jini.
Garantin GI yana wakiltar raka'a 100, inda 0 shine mafi ƙarancin, yayin da 100 shine matsakaicin. Abincin da ke da babban GI suna ba jiki ƙarfinsu, kuma abinci mai ƙarancin GI ya ƙunshi fiber, wanda ke rage jinkirin sha.
Abincin da ake ci a koda yaushe tare da muhimmin GI na iya haifar da rikicewar metabolism a cikin jiki, wanda hakan ke cutar da yawan kuzarin jini. Sakamakon haka, ana samun abin da ke faruwa akai-akai na jin yunwar da kunna kitsen ajiya a yankin matsalar. Kuma menene ma'anar bayanin glycemic na Boiled da raw kaza?
Ka ba da kaza
Duk wani masanin abinci mai gina jiki zai ce cewa kaftan gidan gaskiya ne na adana abubuwan gina jiki. Wannan wakilin kayan tarihi yana gaban dukkan sauran wakilan wannan dangi, duka dangane da sunadarai masu amfani, da kuma tauraro, lipids. Sinadarin linoleic da oleic acid da ke ciki basu da sinadarin cholesterol, wanda kan kai ga shan shayarwar ba tare da wata illa ga adadi.
Peas na turkanci (kawa)
Raw chickpeas, wanda glycemic index shine raka'a 10, yana cike da sinadarin phosphorus, potassium, fiber na abinci, magnesium da sodium, amma ya rasa mahimmancin amino acid.
A saboda wannan dalili, an shawarci likitoci su ci wannan samfurin a lokaci guda kamar shinkafa ko taliya. Wannan haɗin samfuran zai ba da izinin jiki don ɗaukar duk abubuwan gina jiki da kyau.
Tun da kaji da ke da dafaffiya suna da GI na 30, ana bada shawara don haɗawa cikin abincin yau da kullun na 'yan wasa masu fama da ciwon sukari kuma kawai suna cin mutane. Bugu da kari, masana harkar abinci sun bada shawarar cin mara mai karfin hauka tare da kaftin, tunda wannan samfurin yana da wadataccen wadataccen sinadarin sodium bashi da kadan.
Fa'idodi ga masu ciwon sukari
A cewar likitocin, kaftin na da matukar amfani ga cututtukan type 2, tun da yake sunadaran da ke jikinsa suna saurin kamuwa da shi.
Haɗin wannan wake a cikin abincin abinci ya zama dole ga mutanen da ke bin shawarwarin abincin likita don maganin ciwon sukari, kada ku ci kayayyakin nama kuma kawai sarrafa lafiyarsu.
Tare da ci gaba da cin Peas, ingantaccen cigaba a yanayin jiki, karfafa garkuwar jiki, da rigakafin samuwar cututtukan siga. Haka kuma ana aiwatar da matsanancin dukkanin gabobin ciki da abubuwa masu mahimmanci. Tare da haɓaka nau'in ciwon sukari na II, mara lafiya yawanci yana fuskantar wuce haddi na cholesterol a cikin jini.
Koyaya, ƙwayar turkawa ta rage yawan ƙwayar cuta mara kyau, ƙarfafa ƙwayoyin jijiyoyin jini da jijiyoyin jini, haɓaka jijiyoyin jijiyoyin jini, da kuma daidaita hawan jini.
Chickpea a cikin ciwon sukari ana saninsa ta kasancewar waɗannan halaye masu zuwa:
- Peas na Turkiyya yana ƙunshe da adadin zaren, wanda ke taimakawa haɓaka aikin narkewa. Wannan yana da mahimmanci musamman ga masu ciwon sukari masu fama da cututtukan II lokacin da suke tsara abin da ake ci na warkewa. Jiki yana cire dukkan gubobi da gubobi, alhali kuwa motsin hanji yana kara motsawa;
- da tabbacin yana shafar mafitsara, hanta, saifa. Tare da choleretic, sakamako diuretic, yana taimakawa kawar da wuce gona da iri daga jiki;
- yana rage yiwuwar samuwar hauhawar jini, tashin zuciya, bugun jini da atherosclerosis sakamakon raguwar samuwar ƙwayoyin jini a cikin jirgin. Akwai maye gurbin baƙin ƙarfe a cikin jini, haemoglobin yakan hauhawa kuma an lura cewa an sami ci gaba a yanayin sa.
Masu ciwon sukari suna da matukar mahimmanci don sarrafa nauyin kansu. Kyanda yana ba da hanzari na tafiyar matakai na rayuwa, rage nauyi mai yawa, yana daidaita sukari jini, yana tabbatar da aiki da tsarin endocrine. Kuma menene jita-jita daga Peas na Turkiyya yana da kyau a ci masu cutar sukari?
Hummus
Kusan kowane mai haƙuri ya san cewa an ba da hummus a cikin nau'in ciwon sukari na II don amfani, duk da haka, a cikin adadi kaɗan. Hummus abinci ne na gabas da aka yi da ƙamshin ƙasan Turkiyya (chickpeas). Yau ana iya siyan sayan da aka shirya a shagon ko kuma a shirya shi da kansa.
Hummus an san shi da halaye masu kyau:
- yana haɓaka jimlar baƙin ƙarfe a cikin jini, kuma sinadarin Vitamin C yana ba da gudummawa ga mafi kyawun sha;
- yana rage haɗarin haɗarin jini saboda abin da ke cikin bitamin K, wanda ke taka muhimmiyar rawa a cikin coagulation jini;
- yana rage sukarin jini, saboda idan aka cinye shi da abinci mai narkewa a jiki, yana rage yawan shan glucose da jini;
- yana rage cholesterol;
- yana rage yiwuwar samuwar ƙwayoyin kansa, tunda kawai 1 bawa na tasa ya ƙunshi kashi 36% na yawan yau da kullun na folic acid;
- Yana ba da gudummawa ga asarar nauyi mai sauri saboda kasancewar ƙwayar fiber mai mahimmanci, wanda, lokacin da aka cinye shi a cikin ƙaramin yanki, yana samar da jijiyoyin jiki da sauri.
Sakamakon kasancewar wannan babban jerin kyawawan halayen hummus, an ba da shawarar don haɗawa cikin abincin marasa lafiya da ke fama da ciwon sukari na II.
Hummus don ciwon sukari
Tunda glycemic index na hummus yana kawai raka'a 28-35 kuma yana ɗauke da mafi ƙarancin adadin carbohydrates, to masu ciwon sukari na iya cin abinci 1-2 na wannan tasa a lokaci guda. Babu rikitarwa ko wasu matsalolin kiwon lafiya da suka taso.
Girke-girke na hummus kamar haka:
- Mai sarrafa abinci ya ƙunshi kabewa, cuku mai taushi, ruwan lemun tsami, da yankakken albasa. Hakanan ya kamata ku ƙara horseradish, albeit tare da babban darajar daidaito, in ba haka ba duk abincin zai iya lalacewa;
- motsa a cikin haɗuwa har sai an sami yanayin manna tumatir. Ana salatin tasa kuma a aika zuwa firiji don ajiya.
Ku bauta wa hummus ya kamata a warmed har zuwa ɗakin zazzabi. Irin wannan kwanon abinci kyakkyawar abun ciye ne ga mai ciwon sukari.
Lentils don ciwon sukari - samfurin da ba makawa a cikin abincin. Kuma duk saboda lentil suna da fa'idodi masu yawa ga waɗanda ke fama da dogaro daga insulin da hauhawar jini.
Shin kun san cewa yawan cin kefir tare da kirfa yana taimakawa wajen daidaita sukarin jini? Haka kuma, hanya ce mai inganci don hana hauhawar jini da kiba.
Bidiyo masu alaƙa
Ya bayyana cewa Legumes na takin ba kawai taimakawa wajen magance ciwon sukari ba ne, har ma da kaurace wa faruwar wannan cutar. Ƙarin cikakkun bayanai a cikin bidiyo:
Ta tattara abubuwan da ke sama, ya kamata a lura cewa a yau likitocin sun nuna jerin abinci masu amfani don amfani a cikin nau'in II na sukari da kuli-kuli a hade da shi tare da ervan ajiyar wurare. Haka kuma, za a iya cin ƙwazon Peas ɗin a cikin kowane nau'i.
Irin wannan samfurin dole ne a sanya shi a cikin jerin abincin masu ciwon sukari, tunda yana dauke da abubuwan gina jiki masu mahimmanci waɗanda zasu iya tabbatar da yanayin janar jikin mai haƙuri. Abincin kajin na da matukar taimako a wajen magance cutar. Yana inganta yanayin janar na mara lafiya, da kuma bayyanar sa.
