Kalmar mutum tayi amfani da waraka da abinci mai gina jiki, a cewar masana kimiya, ana kiyasta sama da shekaru dubu daya. Gaskiya mai ban mamaki ita ce cewa karas mai zaki suna ɗaya daga cikin waɗannan samfuran da ba a sani ba waɗanda amfani da su a cikin cututtukan endocrine suna da halaye na kanta. A cikin yanayi guda, ana iya cinye shi ba tare da ƙuntatawa ba, a wata - ya zama dole don ƙididdige gurasa. Menene ke tantance ma'anar glycemic index na karas? Yadda za a yi amfani da shi a cikin marasa lafiya da ciwon sukari tare da ilimin abinci?
Bright da amfani tushen amfanin gona
A Rasha, karas da aka kawo daga ƙasashen waje, ba kamar dankali ba, an karɓa da sauri kuma da farin ciki. Mutane nan da nan sun yaba da kayan lambu a matsayin samfurin abinci mai mahimmanci kuma a lokaci guda magani mai warkarwa. An fara amfani da kayan marmari na tushen Orange azaman maganin laxative ga cututtukan jini, idanu, kodan, hanta, kumburi da raunuka akan fatar.
A cikin karas, kasancewar:
- furotin - 1.3 g (fiye da a cikin zucchini);
- carbohydrates - 7.0 g (kasa da a cikin beets);
- salts na ma'adinai, sodium, potassium da alli, bi da bi, 21 MG, 200 MG da 51 MG (fiye da kabeji);
- bitamin PP - 1.0 MG (wannan shine farkon wuri a tsakanin dukkanin kayan lambu).
Bugu da ƙari, an tabbatar da cewa mafi kyawun launi na kayan lambu, mafi girman abubuwan da ke cikin carotene a cikin abun da ke ciki. A cikin jikin, abu mai launi ya juya zuwa provitamin A. Cin 18 g na karas a rana zai iya gamsar da buƙata na manya na retinol. Fats da cholesterol a cikin tushen amfanin gona basa nan.
Wani ma'aikacin lambu ya ƙunshi:
- amino acid (asparagine);
- enzymes (amylase, catalase, protease);
- Bitamin B (B1, Cikin2 0.65 MG kowane);
- kwayoyin acid (folic, pantothenic, ascorbic har zuwa 11.2 mg%).
Kalma game da ruwan karas
Abincin kayan lambu yana ba da ƙarfi ga jiki, yana inganta haɓakar jini. Ruwan karas (na halitta), ba tare da ƙara sukari ba, dole ne a ƙidaya shi a cikin gurasar gurasa. 1 XE yana ƙunshe a cikin rabin gilashin (200 ml).
Ruwan karas an nuna shi ga marassa lafiya a lokacin dawo da su, bayan cututtukan da suka kamu da cutar, tare da hade da karamin adadin zuma da madara. Tionsunƙun gida daga kayan lambu pomace suna warkar da raunuka da raunuka na huhu, don magance kumburi a cikin ramin baka. Hakanan za'a iya karasa karas a shafa a kan fata mai rauni a fata.
Garancin Glycemic Index FoodsDon samun ruwan 'ya'yan itace karas multivitamin, ana ɗaukar nau'ikan furanni masu kauri da gajeru masu dacewa. Carotel na farko yana da arziki sosai a cikin bitamin. Daga cikin nau'ikan da suka biyo baya, Nantes ya mallaki mafi kyawun kayan dandano, a cikin nau'in silinda mai ƙarewa ba tare da tushe ba. Karas iri-iri na Chantane suna da siffar mazugin elongated. Tana da daidaitattun daidaito, godiya ga wanda ta sami cokali mai kyau.
Ana yin girbi a tsakiyar Rasha a cikin fall (rabin farko). Ya kamata a fitar da amfanin gona sosai tare da masaniyar lambu. Ku girgiza ƙasa daga gare su. Dole ne a watsar da lalatattun. Bari su bushe. Gyaɗa fiɗa (gwargwadon matakin tushen wuyan wuyansa) kuma, idan akwai, na bakin ciki, gefen gefuna marasa launi.
Gabaɗaya, ya fi kyau adana kayan lambu a cikin kwalaye na katako tare da yashi bushe, a cikin sanyi, wuri mai duhu. Wanke, karas mai yankakken za a iya daskarewa a cikin ɗaki kuma a yi amfani da duk hunturu don shirya karatun farko da na biyu.
Ana amfani da kayan marmari na tushe mai haske a cikin kowane nau'i (raw, soyayyen) don marinade, pies, abincin gwangwani, meatballs
Karas idanu na mai ciwon sukari na dafuwa gwani
Wani yanki na karamin karas (duka ko grated) a cikin adadin har zuwa 300 g baya buƙatar ƙidaya shi a cikin raka'a gurasa, shine 100 Kcal. Ko da yake shi, kamar beets, dandani mai dadi.
Cuku da kayan lambu Salatin girke-girke
Boiled karas (200 g) an yanka a cikin tube, sabo ne apples (200 g), coarsely grated wuya cuku (150 g) da 3 wuya-Boiled qwai ya kamata a ƙara karafa karas. A yanka albasa (100 g) a zuba a kan ruwan zãfi domin haushi ya fito daga ciki. Abubuwan sun hada da kayan abinci sun gauraye da kayan miya tare da mai-kirim mai-mai mai tsami ko mayonnaise. Salatin an yi wa ado da asalin ɓoyayyen karas Figs, faski mai faski, an yayyafa shi da kwakwalwan cuku a saman. Yawan raka'a gurasa a cikin sabis guda shine kusan 0.3 XE, ana samun su a cikin carbohydrates na apples. Darajar rabo daga makamashi - 175 Kcal.
Girke-girke na low-kalori salatin sabo ne da karas kore
Coarsely grate 300 g kayan lambu. Ara peran gwangwani (100 g). Kurkura kuma sara ganye (Dill, faski, Mint, Basil) - 100 g. Hada kayan abinci da kakar tare da kirim mai tsami. Yawan samfuran da aka nuna sune abinci 6 na salatin. Bayan cin abinci ɗaya, zaku iya watsi da lissafin XE.
Dingara karamin adadin kirim mai tsami ko man kayan lambu a cikin karas wajibi ne
Ayyukan bitamin, musamman retinol, yana faruwa ne kawai a cikin yanayin mahalli. Marasa lafiya tare da ciwon sukari na iya cin karas mai ƙwaya tare da kusan babu ƙuntatawa, saboda kasancewar fiber. Akwai da yawa daga ciki a cikin kayan lambu fiye da a cikin m ɓangaren litattafan almara m. Fresh, coarsely grated karas suna kara zuwa kusan duk salads. Kayan lambu na kayan lambu suna rage jinkirin aiwatar da kara matakan glucose na jini.
Haɗarin yanayi tare da karas GI
Ana amfani da manufar "glycemic index" don kewayawa cikin nau'ikan abinci, don tara bambance-bambancen kayan abinci a cikin shirya jita-jita. Yana da mahimmanci a san cewa samfuran glucose na jini ba sa ƙara yawan glucose na jini har zuwa 15. Girman kan iyaka - raka'a 100 dangi - keɓaɓɓen glucose. Abinda yake ta faruwa shine cewa a cikin wasu hanyoyin na karas GI na iya zama duka 35 da 85.
Duk yana dogara da dafa abinci na samfurin. Abubuwan da ke ɓoyewa (mai mai, daidaituwa, yawan zafin jiki) na iya rage cikin lokaci cikin ƙimar shigowar carbohydrates a cikin jini ko tsawanta (tsawanta). Halin da ke da wuya tare da karas a bayyane yake: GI raw kuma duka daidai yake da 35, alamomin mashed Boiled zai kasance har zuwa 92. indexididdigar kayan lambu mai ƙanƙan da ya fi girma. Accuratearin daidai sune tebur waɗanda ke nuna GI ɗin samfurin da maganganun da suka wajaba game da yanayin tare da shi (dafa shi ko grated).
Masu ciwon sukari kada su manta game da karas masu lafiya - zakara a cikin abubuwan da ke cikin carotene
Yana wadatar da jiki da bitamin A karas da aka cinye tare da mai (kirim mai tsami, man kayan lambu). Thearuwar glucose na jini ya dogara da jimillar abincin da ake ci yayin abincin. Haka kuma, kuma daga tsari na shigarsu ciki. Yana da wuya a kimanta GI na abinci (salatin, na farko, na biyu, da kayan zaki). Amma yana da mahimmanci ga mai ciwon sukari yasan yawan glucose zai karu bayan cin abinci.
Duk da cewa glycemic indices na kayayyakin sun dogara da dalilai da yawa (fasahar dafa abinci, tsarin tauna), basu da amfani. Masana ilimin abinci sun kirkiro tsarin abinci dangane da tasirin abinci a matakan glucose na jini. Sanin GI yana ba ku damar fadadawa da wadatar abincin mai haƙuri da ciwon sukari.
