Porridge shine ɗayan manyan hanyoyin samar da ingantaccen carbohydrates ga masu ciwon sukari. Ba kamar Sweets ba, wannan samfurin yana cika jiki tare da fiber, wanda ke ba da gudummawa ga jinkirin sakin sugars da kasancewarsu a hankali a cikin jini. Abincin hatsi yakamata ya zama tushen menu na masu ciwon sukari, saboda galibi basu da ƙoshin kitse da sitaci mai cutarwa. Bugu da kari, yawancin hatsi suna da tsakaitaccen ma'aunin glycemic index (GI) tare da darajar abinci mai gina jiki.
Buckwheat
Buckwheat porridge ana ɗaukarsa da amfani sosai ga masu ciwon sukari. Yana da wadataccen abinci a cikin bitamin, abubuwan micro da macro, amino acid. Amfani da wannan samfurin a kai a kai yana taimakawa wajen wadatar da jiki tare da ƙima da ƙoshin lafiya. Lyididdigar glycemic na buckwheat a cikin bushe bushe shine 55, kuma a cikin dafaffen buckwheat - kawai 40. An bayyana bambance-bambance a cikin aiki ta hanyar cewa lokacin dafa abinci, croup ɗin ya sha ruwa mai yawa, wanda ba shi da adadin kuzari.
Ga mutanen da ke fama da ciwon sukari, buckwheat ya zama dole saboda yawancin abun ciki na irin waɗannan mahadi a ciki:
- arginine (amino acid mai mahimmanci wanda ke canza insulin a cikin tsari mai aiki kuma yana taimaka masa mafi kyawun aiwatar da babban aikinsa - rage matakan sukari);
- m fiber (yana daidaita aikin motsin hanji da kuma rage girman aikin katsewar carbohydrates a cikin jini).
A cikin shagunan, mafi yawancin lokacin da ake dafa buckwheat, wanda a lokacin kulawa da zafi yana rasa wasu daga abubuwan haɗin. Tabbas, zaku iya ci shi, amma idan zai yiwu, yana da kyau ba da fifiko ga hatsi na ɗanye (yana da launin kore). Kuna buƙatar dafa shi sosai kamar yadda ake alkama na alkama na yau da kullun, amma irin wannan burodin buckwheat yana da wadata sosai a cikin bitamin, amino acid da fiber. Indexididdigar glycemic na hatsi daga nau'ikan buckwheat ba ta bambanta ba.
An ba da babban tebur tare da bayani game da glycemic indices daban-daban hatsi a kwatanta a ƙasa.
Glycemic fihirisa da abinci mai gina jiki na hatsi
Oatmeal: Wanne ya fi kyau zaɓi?
Oatmeal akan ma'aunin masana'antu an sanya shi a cikin sigogi 2:
- dafa abinci da sauri (ba ya buƙatar a tafasa, kawai zuba tafasasshen ruwa a kanta na fewan mintuna kaɗan);
- classic, bukata dafa abinci.
Daga ra'ayi na fa'ida ga jiki da abin da ke cikin fiber, tabbas kwalliya tana buƙatar a dafa shi, wanda dole ne a dafa shi, tunda hatsi ba sa fuskantar gagarumin aiki, kuma, gwargwadon haka, riƙe mafi yawan kaddarorin. Oatmeal ba tare da dafa abinci ba har ila yau yana dauke da bitamin, ma'adanai da kuma carbohydrates mai lafiya, amma yana da babban ma'anar glycemic (kimanin 60) fiye da hatsi da aka shirya akan ruwa (40-45). Ba za a iya kwashe ku da irin wannan hatsi don ciwon sukari ba, kodayake ba a bada shawarar amfani da kowane oatmeal koda na lafiyar mutane saboda iyawarta "wanke" alli daga jiki.
Oatmeal mai sauri shine flakes na bakin ciki waɗanda aka riga an sassaka, don haka basa buƙatar dafa shi
Gero
Lyididdigar glycemic na gero na shinkafa yana da matsakaita, don haka wannan tasa na iya fitowa lokaci-lokaci a cikin abincin mai ciwon sukari. Bitamin da ke yin gero suna ƙarfafa ganuwar jijiyoyin jini, suna inganta yanayin fata da haɓaka metabolism a jiki. Yana da mahimmanci kada a hada wannan samfurin tare da sauran jita-jita waɗanda ke da wadataccen carbohydrates (haɗuwa da burodi yana da cutarwa musamman).
Farar alkama
Sakamakon babban tsarin glycemic index, wannan porridge ba jagora bane don buƙatar ciwon sukari. A cikin sikelin da aka dafa sosai, ana iya rage GI zuwa raka'a 60 kuma (tare da yarda da endocrinologist) wasu lokuta za'a ci wannan nau'in. Yawan ruwa yakamata ya zama irin wannan kwano yayi kama da miya maimakon tafarnuwa (wannan yana rage adadin carbohydrates a hatsi, amma, duk da haka, ɗanɗano shima baya canzawa).
Pea porridge
GI pea porridge shine 35, wanda zai baka damar amfani dashi a cikin abincin duk lokacin da mai haƙuri yake so. Daga cikin adadin adadin kayan masarufin halittarsu, ya kamata a bambanta arginine. Wannan amino acid ne mai matukar amfani wanda yake da irin wannan tasiri a jikin mai ciwon sukari:
- dawo da aikin hanta na yau da kullun;
- yana tsaftace jinin da hanzarta kawar da gubobi daga jiki;
- "yana sanya" aikin insulin din nasa ya fi yadda yake a kaikaice yana rage sukarin jini.
Zai fi kyau dafa wannan kwandon a cikin ruwa tare da ƙaramin gishiri da kayan ƙanshi da ƙaramin man shanu. Porridge yana rage jinkirin aiwatar da rarrabewar carbohydrates kuma yana daidaita yanayin glucose a cikin jinin mutum. Yana da abinci mai gina jiki, saboda abin da yake ba da jin daɗin satiety na dogon lokaci.
Ganyen pea yana inganta haɓakar idanu kuma yana inganta halayyar mutum, yana ba shi karuwa da ƙarfi
Tare da taka tsantsan, kuna buƙatar cinye shi don waɗancan mutanen da suka damu da yawa ba tare da ɓoye ba, tun da peas yana ƙarfafa wannan tsari.
Perlovka
An shirya masara ta sha'ir daga hatsi na sha'ir, wanda ke fuskantar tsaftacewa da niƙa mai yawa. Ana iya amfani dashi a cikin ciwon sukari na mellitus, tunda GI cikin nau'ikan dafa abinci ya bambanta tsakanin raka'a 30 (kodayake hatsi bushe wannan mai nuna alama 70).
Sha'ir yana ƙunshe da fiber mai yawa, bitamin da lysine, saboda haka yana taimakawa wajen kula da matsakaici da matakin danshi na fata. Wannan yana da matukar mahimmanci a cikin ciwon sukari na mellitus, saboda saboda yanayin fata, fasa, raunuka har ma da cututtukan haɓaka na iya haifar da shi. Idan fatar ta ƙunshi isasshen ruwa mai shiga ciki kuma yana iya shimfiɗa kullun, kayan kariyarta ba su raguwa, kuma yana aiwatar da aikin shinge yadda yakamata.
Shin masu ciwon sukari za su iya shan madarar shinkafa?
Porridge da aka yi tare da madara mai dumama yana ɗauke da carbohydrates masu yawa kuma yana da babban nauyin glycemic, saboda haka ciwon sukari baya da amfani. Bugu da kari, irin waɗannan jita-jita suna narkewa na dogon lokaci kuma suna iya haifar da jin nauyi a cikin ciki. Amma idan yayin dafa abinci, tsarma da madara a cikin rabin tare da ruwa, to yan kwalin za su zama mai dacewa don amfani, tunda GI ɗinsa zai ragu kuma ƙwaƙwalwar ƙwayar cuta zata ƙaru Shin akwai fa'idodi ga masu ciwon sukari daga wannan nau'in shirin hatsi? Tabbas, kuma ya kunshi a irin wannan lokacin:
- porridge ya zama abinci mai gina jiki;
- abubuwa masu amfani daga madara ƙari shiga jiki;
- yawancin hatsi suna samun ɗanɗano mai haske.
Ruwan shinkafa mai kamuwa da cutar sankara bai kamata a ci abinci a kullun ba, yakamata ya zama magani da kuma irin nau'in hanyar da za'a iya amfani da ita don shirya hatsi na yau da kullun saboda kada su dame shi.
Waɗanne jita-jita ne ya kamata a cire?
Yawancin masana ilimin abinci suna da ra'ayin cewa semolina da shinkafa shinkafa basu da fa'ida musamman ga masu cutar siga. Manka yana yin jinkirin samar da insulin, wanda na iya haɓaka matakan glucose na jini. Ya ƙunshi adadin carbohydrates, wanda ke yin bayani game da nesa daga ƙananan GI. Yin amfani da semolina yana haifar da samun saurin karɓar nauyi a cikin jiki da raguwa a cikin metabolism (kuma waɗannan matsalolin suna da mahimmanci a cikin ciwon sukari).
Halin da shinkafa ba haka bane. Kawai tsararren nau'ikansa, wanda ke da babban tsarin GI, yana da lahani. Yana da matukar adadin kuzari kuma yana dauke da kusan kwayoyi masu amfani, don haka babu ma'ana a cikin cin shi ga marassa lafiya. Amma shinkafa baƙi da launin ruwan kasa, da bambanci, suna da mahimmanci ga abin da keɓaɓɓun sunadarai, don haka jita-jita daga gare su lokaci-lokaci kan kasance akan tebur na masu ciwon sukari. Abubuwan carbohydrates da jiki ke karɓa daga irin wannan samfurin suna karyewa a hankali kuma basa haifar da canje-canje mai ɗorewa a cikin gulukoshin jini.
