Daga ma'aunin glycemic (GI) na samfurin ya dogara da sauri yadda sukari a cikin jini ya tashi bayan an ci abinci. GI low ne (0-39), matsakaici (40-69) kuma babba (sama da 70). A cikin ciwon sukari na mellitus, ana bada shawara don amfani da jita-jita tare da GI mai ƙanƙan da matsakaici, tun da ba sa tsokanar kwatsam a cikin glucose. Indexididdigar glycemic na burodi ya dogara da nau'in gari, hanyar shirya da kasancewar ƙarin abubuwa a cikin abun da ke ciki. Koyaya, duk abin da wannan mai nuna zai iya zama, yana da mahimmanci a fahimci cewa burodi ba ya cikin samfuran mahimmanci don cututtukan sukari, lokacin cinye shi, dole ne mutum ya lura da ma'aunin.
Mecece abincin burodi?
Tare da ma'anar glycemic index, ana amfani da sashin gurasa (XE) sau da yawa don tara menus da lissafin abubuwan carbohydrate. A al'ada, a karkashin 1 XE ana nufin 10 g na carbohydrates masu tsabta (ko 13 g na carbohydrates tare da rashin tashe). Gurasar abinci guda ɗaya daga farin gari mai nauyin 20 g ko guntun burodi mai nauyin 25 yana daidai da 1 XE.
Akwai tebur tare da bayani game da adadin XE a cikin wani adadin samfuran daban-daban. Sanin wannan alamar, mai ciwon sukari na iya tsara madaidaicin abincin da zai rage tsawon kwanaki kafin, kuma godiya ga abincin, a kula da sukarin jini. Abin ban sha'awa ne cewa wasu kayan lambu suna da karancin carbohydrates a cikin kayan su XE ana la'akari da XE ɗinsu kawai idan yawan abincin da aka ci ya wuce 200 g. Waɗannan sun haɗa da karas, seleri, beets da albasarta.
Fararen gari na gari
Wannan samfurin ya ƙunshi carbohydrates masu sauƙi, waɗanda aka narke cikin sauri. Jin cikakken ciki saboda wannan bai daɗe. Ba da daɗewa ba, mutumin ya sake son cin abinci. Ganin cewa ciwon sukari na buƙatar takamaiman hani na abinci, yana da kyau ba da fifiko ga abincin da ke cikin fiber da ƙananan ƙwayoyin carbohydrates a hankali.
Iyakar abin da kawai inda yanki na farin burodi zai iya zama da amfani ga mai ciwon sukari shine cutar rashin ƙarfi. Don kawar da wannan yanayin, jiki kawai yana buƙatar yanki na carbohydrates "mai sauri", saboda haka sandwich na iya zuwa da hannu
Rye abinci
GI na hatsin rai a kan matsakaici - 50-58. Samfurin yana da matsakaiciyar nauyin carbohydrate, don haka ba a hana amfani da shi ba, amma kuna buƙatar yin wannan ta hanyar da aka siyar. Tare da darajar abinci mai mahimmanci, ƙwayar kalori shine matsakaici - 175 kcal / 100g. Tare da amfani da matsakaici, ba ya haifar da ƙimar nauyi kuma yana ba da dogon ji na satiety. Bugu da kari, gurasar hatsin rai tana da kyau ga masu ciwon sukari.
Dalilan sune kamar haka:
- samfurin yana ƙunshe da adadin adadin fiber, wanda ke daidaita aikin motsi na hanji kuma ya kafa kwantena;
- Abubuwan sunadarai sunadarai sune amino acid, sunadarai da bitamin da suke bukata don cikakken aiki na jikin mutum;
- Saboda babban abun ciki na baƙin ƙarfe da magnesium, wannan samfurin yana haɓaka haemoglobin a cikin jini kuma yana farfado da tsarin juyayi.
Blackarin da baƙar fata burodin a launi, da ƙarin hatsin rai gari a ciki, sabili da haka, m fiye da GI, amma mafi girma acidity. Ba za ku iya haɗa shi da nama ba, tunda irin wannan haɗuwa yana gurɓata tsarin narkewar abinci. Zai fi kyau a ci gurasa tare da salatin kayan lambu da kayan miya.
Ofaya daga cikin nau'ikan kayayyakin hatsin rai shine gurasar Borodino. GI din sa yana da shekaru 45, yana da wadatar a cikin bitamin B, macro- da microelements. Saboda babban abun ciki na fiber na abin da ake ci, cin abinci yana taimakawa rage jini cholesterol. Sabili da haka, daga duka samfuran burodi, likitoci sau da yawa suna ba da shawarar ciki har da wannan samfurin a cikin menu na mai haƙuri da ciwon sukari. Wani yanki na burodin Borodino mai nauyin 25 g yayi dace da 1 XE.
Gurasar Borodino ta ƙunshi babban adadin selenium, wanda yake wajibi don aiki na al'ada na glandar thyroid da zuciya
Gurasar burodin
Lyididdigar glycemic na kayan abinci burodi shine 45. Wannan alama ce mara ƙanƙantar da hankali, saboda haka ana iya samun wannan samfurin akan teburin mai ciwon sukari. Don shirye-shiryensa ana amfani da garin hatsin rai, da kuma hatsi duka. Sakamakon kasancewar ƙwayar sinadarai masu lalacewa a cikin abun da ke ciki, irin wannan gurasar ana narkewa na dogon lokaci kuma baya haifar da sauƙaƙan haɓakawa a cikin glucose a cikin jinin mai haƙuri.
M Properties na burodin burodi:
Glycemic index na zuma da sukari- yana cike jiki da bitamin B;
- yana inganta aikin hanji na yau da kullun;
- yana ƙaruwa da rigakafi saboda antioxidants a cikin abun da ke ciki;
- yana ba da dadewa ji na cikawa ba tare da jin nauyi da tsufa ba;
- lowers jini cholesterol.
Gurasar alkama daga alkama tare da buɗaɗɗen kaya ma ana samarwa. Yana yiwuwa a yi amfani da irin wannan samfurin don masu ciwon sukari, in dai ba a yi amfani da girkin gari ba mafi girma, amma maki 1 ko 2. Kamar kowane irin nau'in burodin burodin, ya kamata a ci abincin burodin a cikin iyakokin da ya dace, kada su wuce adadin yau da kullun da likitan ya bada shawara.
Gurasar abinci
GI na burodin hatsi duka ba tare da ƙara gari ba raka'a 40-45. Ya ƙunshi bran da ƙwayar ƙwayar cuta, wanda yake daidaita jikin da fiber, bitamin da ma'adanai. Hakanan akwai bambancin gurasar hatsi a cikin abin da gari ke ciki - don masu ciwon sukari bai kamata a cinye su ba.
A cikin burodin hatsi duka, masara tana riƙe da harsashi, wanda ya ƙunshi adadin adadin enzymes masu amfani, amino acid da bitamin
Yawan zafin jiki na burodin burodi daga hatsi duka da wuya ya wuce 99 ° C, saboda haka wani ɓangare na microflora na hatsi ya rage cikin samfurin da aka gama. A gefe guda, wannan fasaha tana baka damar adana matsakaicin adadin abubuwa masu mahimmanci, amma ga masu ciwon sukari tare da "ciki mai rauni" wannan na iya haifar da haɓakar narkewa. Mutanen da ke da cututtukan cututtukan hanji ya kamata su fi son samfuran burodi na gargajiya waɗanda ke shan isasshen magani mai ƙoshin zafi.
Gurasar masu ciwon sukari
GI GI ya dogara da gari daga abin da aka shirya su. Wannan shine mafi girma ga gurasar alkama. Zai iya kaiwa raka'a 75, don haka irin wannan samfurin yafi kyau kada ayi amfani dashi don kamuwa da cutar siga. Amma ga burodin-hatsi da hatsin rai, GI ya ragu sosai - raka'a 45 kawai. Da aka ba su nauyin, nauyin yanki 2 na wannan samfurin yana ɗauke da 1 XE.
Gurasar burodin abinci don masu ciwon sukari ana yin su ne daga gari mai yalwa, saboda haka suna da wadatar fiber, bitamin, amino acid da sauran ƙwayoyin halitta masu amfani. Suna da furotin da yawa da kuma karancin carbohydrates, don haka amfanin su a cikin abincin yana taimaka wajan haɓaka sukari jini. Hatsi mai yisti ba su da yawa a cikin burodin burodi, saboda haka zasu iya zama zaɓi mai kyau ga mutanen da ke da gas mai yawa.
