Glycemic index na zuma na iri daban-daban

Kudan zuma sanannen sananne ne kuma ƙaunataccen samfurori da yawa, ma'abuta yawan abubuwa masu amfani. Maanshinta zai ƙara zest ɗin kowane irin abinci, har ma lokacin bukukuwan. Mutanen da suka saba da sarrafa daidaiton abincinsu da kuma fama da cutar siga dole ne su lura da adadin samfurin shiga jikin mutum. Wannan shi ne saboda mahimmancin sukari a cikin abubuwan da ke ciki. Abubuwan da ke biye sune kyawawan kaddarorin da kuma ƙididdigar glycemic na zuma, dangane da iri da iri.

Menene ma'anar rubutun glycemic?

Wannan mai nuna alama (GI) yana ƙayyade yawan lalacewar ƙwayoyin carbohydrates, waɗanda suke cikin samfurin, zuwa glucose. Lowerasa cikin ƙididdigar jujjuya, a hankali hankali yana rarrabawa kuma, saboda haka, matakin sukari na jini ya tashi a hankali. Akwai tebur na musamman wanda aka nuna manuniya don samfurin ko kwanon da aka riga aka shirya.

Rukunin Samfura:

• daga 0 zuwa 39 - tare da ƙarancin GI;
• daga 40 zuwa 69 - tare da matsakaicin GI;
• daga 70 da ƙari - tare da babban GI.

Glycemic fasali na zuma da abun da ke ciki

Kudin zuma abu ne mai daɗi, wanda ke nufin yana da adadin sukari mai yawa a cikin abubuwan da ke cikin sa. Koyaya, akwai dalilai da yawa waɗanda adadin abubuwan maki suke dogara dasu. Wadannan sun hada da:

• asalin samfurin;
• labarin ƙasa na tarin;
• yanayi da lokacin shekarar tattara samfurin;
• kasancewar abubuwan da ba irin wannan ba ne;
• fasalin kula da ƙudan zuma da yanayin su;
• irin ƙudan zuma.

Hanyar ƙudan zuma da kuma yanayin su na ɗaya daga cikin abubuwan dake tantance ƙudan zuma na zuma

Abun ciki

Zuma kwata na iya kunshi ruwa. Wannan alamar yana bambanta daga 15 zuwa 27%. Carbohydrates sune babban kayan kowane nau'in samfurin, alamu zasu iya kaiwa 85%. Babban sugars shine glucose (kusan 40%) da fructose (kusan 45%). Baya ga su, wasu nau'ikan zuma suna da:

• sucrose;
• maltose;
• oligase;
• melicitosis;
• sauran nau'ikan carbohydrates.

Matsakaicin na iya zama daban kuma ya dogara da lokacin da ya shuɗe daga lokacin yin aikin samfurin daga sel zuwa amfaninsa a abinci.

Hakanan a cikin kayan zuma sun hada da:

• macro- da microelements (potassium, phosphorus, alli, magnesium, sodium, sulfur);
• sunadarai;
• enzymes;
• amino acid;
• alkaloids;
• Organic da inorganic acid;
• bitamin (a cikin babban adadin ascorbic acid).

Pada iri

Kamar yadda aka ambata a sama, asalin farkon nectar yana shafar ma'aunin glycemic na samfurin. An samo Padev zuma akan itace ruwan 'ya'yan itace, wanda aka toshe a cikin ganyayyaki, harbe, haushi da kananan bishiyoyi da shukoki. Wannan samfurin iri-iri ya haɗa da nau'in gandun rani.

Itace Linden

Babban samfurin kalori tare da GI na raka'a 50. Wannan shine ɗayan ƙananan alamu, da aka ba da ƙoshin zaki na linden. Yana da haske ko inuwa ta amber. Linden an dauki sarauniyar dukkan tsire-tsire na zuma ne, tunda itace daya zata iya samarwa daga kilogram 8 zuwa 15 na zuma.

Kayan lemun tsami yana da halaye masu zuwa, yana ba da damar amfani da shi a cikin abincin har ma da gaban masu fama da cutar rashin ƙwayar insulin:

• tsari na tafiyar matakai;
• karfafa rigakafi;
• sa hannu a cikin metabolism.

Acacia

GI samfurin - 32. Wannan alamar yana rarrabe zuma acacia a matsayin samfurin ƙira kaɗan, wanda ke nufin yana tabbatar da fa'idarsa da amincinsa. Ana ɗaukar wannan nau'in jagora a cikin jagora cikin ragowar dangane da tsarinta, abinci mai gina jiki da kuma amfani mai amfani.

Zuma Acacia - wani kantin sayar da abinci mai kyau na bitamin da ma'adanai

Zuma Acacia tana da kyau saboda fructose a cikin kayanta na sunadarai ya ninka 1.5 sau da yawa fiye da glucose. Bugu da kari, ya ƙunshi babban adadin bitamin-jerin bitamin, ascorbic acid, flavonoids, acid Organic, kazalika da fiye da 400 macro- da microelements.

Fada

Daban-daban dangane da Pine, spruce, da fir suna da ƙananan GI (daga 19 zuwa 35), eucalyptus zuma yana da maki 50. Abin takaici, wannan nau'in samfurin ba ya shahara sosai, amma duk saboda karancin karatun shi.

'Ya'yan itace

Ofaya daga cikin mafi yawan nau'in zuma mai ƙanshi. An samo shi daga bishiyoyi masu zuwa:

• Kari
• plum
• pear
• lemu mai zaki
• peach
• apple
• guava
• Mango

Kudan zuma suna da launi mai haske tare da ɗan ƙaramin launin shuɗi. An kwatanta shi da gaskiyar yawan adadin fructose ya zama 10% sama da matakin glucose a cikin abun da ke ciki. Abubuwan amfani da warkarwa da warkarwa sune kamar haka:

• inganta jiki;
• antimicrobial da anti-mai kumburi sakamako;
• da ikon runtse zafin jiki da hauhawar jini;
• kwantar da hankali Properties;
• kunnawa sake aiwatar da abubuwa.

Tsarin glycemic na nau'ikan 'ya'yan itace ya kama daga raka'a 32 zuwa 50. Mai nuna alama yana ba ku damar danganta samfurin zuwa abubuwa daga cikin rukuni na waɗanda ke da ƙananan ragi da matsakaita raunin carbohydrates zuwa glucose.

Yawan furanni

Wannan nau'in samfurin ya haɗa da nau'ikan abubuwa uku: tsarkakakken, hade da zuma mai polyfler. Ana fitar da tsabta (monofleur) daga nau'in fure guda, aka gauraye yana bayyana sakamakon haɗuwa da nau'ikan fure 2 na flora. Polyfler zuma an girbe shi ne a lokacin furanni da yawa na makiyaya, lambun da wakilan filin.

Forbs - tushen dalilin zuma mai daɗin ƙanshi

GI na nau'in fure yana cikin kewayon raka'a 45-50. Abun haɗin sunadarai sun haɗa da abubuwa masu amfani sama da 70, gami da amino acid, bitamin, antioxidants, carbohydrates, ma'adanai, acid mai mahimmanci, ruwa.

Kudan zuma na da amfani mai amfani akan tsarin juyayi, yana kawar da alamun cephalgia, rashin bacci. Yana ƙarfafa aikin ƙwaƙwalwar zuciya, yana daidaita hawan jini, yana haɓaka coagulation jini.

Ba'a bada shawarar nau'in fure ba don amfani dashi a cikin halaye masu zuwa:

• halayen rashin lafiyan halayen lokacin bayyanuwar m;
• gastritis;
• cututtukan huhu;
• rheumatism a cikin m lokaci;
• enterocolitis;
• dermatitis na daban-daban etiologies;
• yara yan kasa da shekaru 2.

Akwai sharuɗɗa, yarda da abin da ya ba ku damar amfani da zuma na fure don kamuwa da sukari:

1. Yi la'akari da matakin glycemia na jiki.
2. Smallauki ƙananan allurai.
3. Haɗe a cikin abincin ba fiye da sau 2-3 a mako.
4. Kada ku raina saƙar zuma lokacin amfani da samfurin.

Buckwheat

GI din sa 50, kuma 100 g na samfurin ya ƙunshi 304 kcal. An tattara wannan samfurin daga furannin buckwheat a cikin rabin na biyu na bazara. Yawan fructose, wanda shine ɓangare na abun da ke ciki, ya kai 52-55%. Bugu da kari, ya ƙunshi adadin magnesium, zinc, baƙin ƙarfe, manganese, potassium, jan ƙarfe. Abubuwan da aka gano suna da mahimmanci ga jikin mutum mai lafiya, kuma a matsayin matakan kariya na rikice-rikice a cikin marasa lafiya da masu ciwon sukari mellitus.

Zuma na Buckwheat yana da waɗannan kaddarorin:

• normalizes haemoglobin a cikin jini;
• lowers saukar karfin jini;
• inganta narkewa;
• ya mallaki kaddarorin antibacterial;
• yana ƙarfafa tsarin na rigakafi;
• yana hana haɓakar osteoporosis kuma yana ba da gudummawa ga aiki na yau da kullun ga tsarin musculoskeletal.

Rawoned

Wannan ire-iren suna da ƙamshi mai daɗi da dandano wanda ya haɗu da dandano mai ɗaci da ƙaramar haushi. Ya fi haske fiye da linden, kukan da sauri. Tsarin na iya faruwa a sel. Tsarin glycemic na rapeseed zuma shine 64. Yawancin suna dauke da wuya, amma yana da amfani sosai. Samfurin ya ƙunshi babban adadin boron, wanda ke da tasirin gaske game da glandar thyroid da tsarin musculoskeletal. Wannan kashi yana da amfani ga yadda yakamata ayi aiki na baƙin ciki, zuciya da jijiyoyin jini.

Rapeseed kyakkyawan inji ne, kodayake, samfurin dangane da shi yana buƙatar amfani da hankali.

Koyaya, kudan zuma mai amfani da ƙwayar cuta ya ƙunshi adadin glucose, wanda ke buƙatar yin amfani da hankali ta hanyar waɗanda ke fama da "cuta mai zaki."

Osotovy

Da dama samfurin samu daga shuka thistle sako, sau da yawa dab da milkweed. Yana nufin monofleur fure iri. Kayan aikinta:

• yi yaƙi da hanyoyin kumburi;
• tasirin choleretic;
• ƙarfafa tsarin rigakafi;
• ingantaccen metabolism da farfadowa;
• lactogenic sakamako;
• gwagwarmaya da rashin bacci.

Karyata zuma

A bikini da bazara, 'yan kalilan zasu iya zaɓin ingantaccen samfurin. A cikin mafi yawan lokuta, ana siyar da kuɗi - zuma mai ƙarancin inganci tare da ƙari na sukari ko syrup sugar, kazalika da kowane nau'ikan dandano don haɓaka dandano samfurin. Wannan ba wai kawai yana rage kaddarorin masu amfani bane kuma ya karya yawan abubuwa a cikin abun da ke ciki, amma kuma yana sanya zuma cikin hadari ga jikin marasa lafiya.

Hanyoyi don ƙaddarar ƙarya

Kasancewar sukari syrup a cikin zuma za'a iya ƙaddara ta hanyoyi da yawa:

• Sanya fensir mai guba a cikin samfurin. Idan zuma na da inganci, to bazai canza launin ta ba.
• Idan ka sanya digo na samfurin a cikin takardar takarda, to kada ya kasance tabo a gefe na baya, kamar daga fallasa zuwa ruwa. Wannan alama ce ta inganci.
• Amfani da refractometer. Yana ba ku damar sanin tasirin kowane yanayi.
• Kamshin samfurin ya zama mai dadi, daidaituwa ya zama daidai.
• Labarin tabbatar da sukari.

Ya kamata a yi amfani da kowane samfuri tare da fa'ida ga jikin duka mai lafiya da mara lafiya.