An bambanta ganyayyaki tsakanin hatsi a cikin rukunin abinci na musamman. Ba kamar hatsi ba, suna da ƙarin sunadarai. Menene alamun abubuwan glycemic na wake, Peas da lentil? Shin suna canzawa ga mutanen da ke fama da ciwon sukari?
Lentils - mafi kyawun wakilin rukunin kamfani
Sakamakon kyawawan halinta, ƙwayar peas, wake da lentil suna ɗauke da jiki daidai. Sun bambanta da hatsi da amfanin gona na hatsi saboda cewa sunadaran ganyayyaki suna riƙe da cikakken amino acid ɗin.
Dangane da kayan abinci mai gina jiki, 100 g na samfurin ya ƙunshi:
| Take | Maƙale | Fats | Carbohydrates | Energyimar kuzari |
| Peas | 23 g | 1.2 g | 53,3 g | 303 kcal |
| Wake | 22,3 g | 1.7 g | 54.5 g | 309 kcal |
| Lentils | 24,8 g | 1.1 g | 53.7 g | 310 kcal |
Ga mai ciwon sukari, muhimmin daki-daki shi ne cewa hatsi (shinkafa, sha'ir mai sha, oatmeal) sunfi yawa a cikin ƙwayoyin carbohydrates kuma suna ƙasa da sunadarai. Peas da wake suna zama tushen dafa abinci na casseroles, meatballs, meatballs.
Ana amfani da tafasasshen lentil a cikin kayan miya da hatsi don ado. Jagoran furotin, yana dauke da karancin mai fiye da wake. A cikin rukunin burodi 1 (XE) akwai 5 tablespoons na legumes, da lentils - 7 tbsp. l Kuna iya cin abinci da yawa na kamuwa da cutar kansa kuma ku isa.
Legumes sun ƙunshi:
Glycemic index na hatsi- ma'adanai (phosphorus, potassium);
- bitamin (thiamine, ascorbic acid, retinol);
- amino acid masu mahimmanci (tryptophan, lysine, methionine);
- choline abu ne mai guba a cikin jiki.
A cikin jita-jita na dafuwa, lentil, Peas da wake ana haɗa su da kyau tare da kayan lambu (albasa, kabewa, karas, kabeji, beets). Kuna iya ƙara tuffa a salads tare da legumes. An ba da shawarar don amfani a cikin abincin marasa lafiya da ciwon sukari tare da rikitarwa akan kodan. Abun hana daukar ciki don amfani dashi na iya zama rashin jituwa ga kayan abinci ko kuma rashin lafiyan abubuwanda ke ciki.
Lentil na GI da wake
Lyididdigar glycemic ko GI na samfuran yana ba ku damar kimantawa a cikin gaskiya canjin yanayin glycemic bayan cin su. Babu masu haɓaka sukari na jini kwata-kwata. Wadannan sun hada da:
- kayan lambu kore (kabeji, cucumbers, zucchini, barkono kararrawa);
- fentin (tumatir duka, kabewa, radish);
- furotin (kwayoyi, namomin kaza, soya).
Gididdigar glycemic na wake (siliculose) ita ce raka'a 42, lentil - 38. Suna cikin rukuni ɗaya tare da tazara tsakanin alamun daga 30 zuwa 40. Kimanin ƙididdigar daidai ne na chickpeas, Peas, da wake na wake.
Lentils ya fi dacewa da jiki fiye da Legumes na takin
Abubuwan haɗin Lentil:
- haɓaka aikin furotin a cikin ƙwayoyin jikin mutum;
- hana yin amfani da lafiyar kiba;
- kunna murmurewa a cikin kyallen da aka lalace.
Da wake, dangane da sifar, sun kasu kashi biyu zuwa zagaye, kuma m. Ta launi, ana rarraba su cikin monophonic (ja, launin ruwan kasa, rawaya, kore) da bambanta. Ana ganin farin wake mafi inganci fiye da wake mai launi. Yana da kyau a yi amfani da shi don darussan farko.
Miyar wake da lentil masu launi suna canza ruwan. Miyan ta juye inuwa mai duhu. Don wannan, akwai zaɓi - shirya kayan girke-girke daban. Tuni a cikin tafasasshen tsari ana ƙara su a cikin kwanon ruwa kafin ƙarshen dafa abinci.
Shiri, ajiya a bushe da kuma gwangwani form
Ana amfani da gwangwani na gwangwani da gyada. Legumes na masana'antu dole ne su kasance suna da ranar samarwa na watan Agusta-Satumba. Wannan ita ce lokacin da amfanin gona ya girma kuma aka yi amfani da shi nan da nan don niyyarsa. Gwangwani na gwangwani suna dacewa da vinaigrettes, salads.
Manufar abinci mai ciwon sukari shine haɓaka amfani da abinci na abinci.
Kowace nau'ikan legumes suna buƙatar lokacin dafa abinci daban-daban (daga minti 20 zuwa awa 1). Hadawa da dafa su a lokaci guda ba shi da amfani. Peas Peas yana da fa'ida akan duka. Tana girgiza ƙasa sau 1.5-2 cikin sauri. Kuna iya dafa abinci iri-iri daga tafasasshen da aka dafa tare da ƙari da wasu samfura (ƙwai, gari, nama).
Dandanawa da ingancin abinci na lentil da wake suna da tasiri ta yanayin ajiyarsu. Yana da mahimmanci cewa samfurin bushewa bashi da damar yin amfani da danshi, kwari, jijiyoyi. Ana kimanta ingancin samfuran kayan masarufi ta fuskar girma da mutunci, daidaituwa, da kasancewar gurɓataccen iska.
Yin amfani da tebur wanda ke nuna samfuran GI abu ne mai sauki kuma mai dacewa. Ya ƙunshi ginshiƙai biyu. Daya yana nuna sunan, ɗayan na nuna alama. Abubuwan abinci daga rukuni guda suna iya canzawa. Mai haƙuri da ciwon sukari sau 2-3 a mako zai iya cin lentils. Yi jita-jita daga gare ta da sauran Legumes na takin ba a bada shawarar ga mutane da cutar cututtukan hanji ba (flatulence, colitis, enteritis).
