Indexididdigar glycemic shine ƙimar karuwa a cikin glycemia bayan cin wani samfuri. Matsayin glucose yana ƙaruwa bayan rushewar carbohydrates zuwa monosaccharides a cikin ƙwayar gastrointestinal da kuma ɗaukar su zuwa cikin jini. Kwayar halittar Pancreatic (insulin) tana taimakawa glucose shiga cikin sel da kyallen jikin mutum, ta hakan zai rage adadin kwayoyin jini.
Ciwon sukari mellitus, kiba, Pathology na kayan aikin endocrine - yanayin da ke buƙatar kulawa da yawan kuzari na adadin carbohydrates da aka karɓa, kazalika da tasirin su akan ƙimar sukari. A kan wannan, ana buƙatar ilimin GI.
Dankali
Indexididdigar glycemic shine 20, darajar adadin kuzari shine 15 kcal don samfurin sabo da 11 kcal ga mai gishiri. Duk da gaskiyar cewa yawancin kokwamba ruwa ne, yana dauke da bitamin B-jerin, acid mai mahimmanci (ascorbic, pantothenic, nicotinic), abubuwan da aka gano.
Pectins da fiber na abin da ke ci suna taimakawa ga daidaituwar narkewa, narkewar ƙwayar cholesterol. Tare da kiba da '' ƙoshin cuta '' 'cucumbers' na taimaka wajan kawar da hauka. Masu cin abinci masu cin abinci har ma suna da ra'ayi cewa wajibi ne don gabatar da ranar "kokwamba" a cikin abincin. A wannan lokacin, yana da kyawawa don rage yawan aiki na jiki da cinye har zuwa kilogiram 2 na "mazaunin" gonar.
Dankanare - tushen bitamin da ma'adanai
Zucchini da zucchini
Waɗannan samfuran suna da guda ɗaya na glycemic index - 15, wanda ake ɗauka a matsayin ƙarancin kuɗi. Zucchini shima yana da amfani ga karancin kalori mai yawa - 25 kcal. Waɗannan lambobi suna nuni ne ga kayan lambu na sabo. Misali, zucchini soyayyen, kamar caviar daga wannan samfurin, suna da lambobi 75 raka'a. Zai sami fa'ida sosai ga ferment ko kayan tsami (kuma, ba tare da sukari ba). An yarda da amfani da su don dafa stew kayan lambu, darussan farko.
M kaddarorin kayayyakin:
Alamar Glycemic na Kiwi da Sauran ruyaruyan itãcen marmari- babban matakin ascorbic acid yana dawo da kariya ta jiki, yana karfafa jijiyoyin jini, yana daidaita yanayin jini;
- retinol, wanda shine ɓangare na abun da ke ciki, yana ba da gudummawa ga aikin da ya dace na ƙididdigar gani;
- pyridoxine da thiamine suna shiga cikin tsarin jijiya da na waje;
- zinc yana ba da gudummawa ga saurin farfadowa, kyakkyawan yanayin fata da abubuwan da suka samo asali;
- alli yana ƙarfafa yanayin tsarin musculoskeletal;
- folic acid yana tallafawa tsarin jijiyoyi, yana da amfani yayin daukar ciki don al'ada tayi.
Suman
A cikin raw da stewed, yana da alaƙar glycemic na 75, wanda babban adadi ne, amma samfurin yana da ƙarancin kalori. Masana kimiyya sun tabbatar da cewa duk da cewa GI ya fi ƙarfin halal, kabewa yana haɓaka sakewa da ƙwayoyin ƙwayar ƙwayar ƙwayar cuta, ƙara yawan ƙwayoyin beta na tsibirin na Langerhans-Sobolev. Wannan fa'idodi ne ga marasa lafiya da masu cutar siga.
Suman - samfurin da ke da amfani mai amfani akan ƙwayar huhu
Bugu da kari, amfani da kabewa shine rigakafin atherosclerosis da anemia. Ganyen tsirrai na iya cire ruwan mai yalwa a jiki, yana rage kumburi. Abincin ya hada da ɓangaren litattafan almara, tsaba, ruwan 'ya'yan itace, kabewa.
Kabeji
Lyididdigar glycemic (15) ta rarraba samfurin a matsayin rukuni na kayan lambu waɗanda a hankali suna haɓaka sukari na jini. Farin kabeji ya dace da cututtukan narkewa, hanta da cututtukan fitsari, a cikin maganin cututtukan fata da ƙonewa. Ya ƙunshi babban adadin amino acid 3 masu mahimmanci wadanda suke da mahimmanci ga jikin ɗan adam (methionine, tryptophan, lysine). Bugu da kari, kabeji ya ƙunshi:
- retinol;
- Bitamin B-rukuni;
- bitamin K;
- acid na ascorbic;
- potassium
- phosphorus
Sauerkraut ya cancanci kulawa ta musamman. An ba da shawarar ga marasa lafiya da ciwon sukari mellitus da mutanen da ke fama da nauyi mai yawa. A lokacin ferment, saccharides din da ke hade samfurin ana canza su zuwa lactic acid. Yana da ke daidaita narkewa kuma ya dawo da microflora, yana cire cholesterol da gubobi.
Tumatir
Samfurin yana da GI na 10 kuma kawai 18 kcal a kowace 100 na g. Tumatir tumatir ya ƙunshi bitamin B, ascorbic acid, calciferol, fiber, acid Organic da sunadarai. Choline an dauki mahimman acid. Shine wanda ya rage samuwar lipids a hanta, ya cire kwayayen kwayoyi kyauta, kuma ya inganta samuwar haemoglobin.
Tumatir - jan "mazaunin" na gado, tare da tasirin maganin sclerotic
Tumatir suna da waɗannan kaddarorin:
- serotonin, wanda shine ɓangare na abun da ke ciki, yana inganta yanayi kuma yana daidaita ma'aunin motsin rai;
- lycopene magani ne mai kariya;
- kwayoyi maras tabbas suna da tasirin anti-mai kumburi;
- bakin ciki da jini, hana samuwar toshewar jini;
- amfani mai amfani a hanta.
Letas
Indexididdigar glycemic ta dogara da launi na samfurin (ja - 15, kore da rawaya - 10). Ko da launin launi, samfurin shine ɗakunan ajiya na bitamin C, A, E, rukunin B, da zinc, magnesium, phosphorus da potassium.
Karas
Kayan danyen yana da GI na 35, kuma a yayin kula da zafi yakan tashi zuwa raka'a 85. Tabbatacciyar tasirin samfurin har yanzu tana can. Fine mai cin abinci, watau fiber, wanda yake a cikin karas, yana da tasirin gaske akan narkewar abinci. Yana rage jinkirin shan carbohydrates a cikin jini daga hanjin hanji, wanda zai baka damar cin wannan samfurin, wanda ke da babban tasirin glycemic index.
Karas - samfurin da ke canza aikin glycemic index lokacin aikin zafi
Karas za'a iya soyayyen, stewed, gasa, gasa, ruwan 'ya'yan itace a hankali. Babban abu ba shine don ƙara sukari ba yayin dafa abinci. Siffofin:
- ana iya amfani dashi da tsabta ko kuma a hade tare da sauran samfurori;
- daskarewa ba ya lalata kaddarorin masu amfani;
- tare da ciwon sukari, yana da amfani a yi amfani da karas a cikin tsarkakakken yanayi ko kuma a cikin dankalin masara.
Radish
Indexididdigar glycemic na samfurin shine 15, adadin kuzari - 20 kcal. Irin waɗannan alƙaluma suna rarrabe radishes azaman ƙaramin samfurin GI, wanda ke nufin an yarda dasu don amfanin yau da kullun.
Radish shine amfanin gona na kayan lambu na farko wanda yake kasancewa a cikin abincin don wani ɗan lokaci mai iyaka, yana ba da tumatir da cucumbers. Radish yana da isasshen adadin fiber, magnesium, sodium, alli, fluorine, acid salicylic, tocopherol, da bitamin B.
Abun da ya ƙunshi mustard mai, wanda zai baka damar ƙin gishiri a cikin girkin saboda takamaiman ɗanɗanar kayan lambu. Amfani da su shine ya zama kariya ga ci gaban cututtukan zuciya, jijiyoyin jini da kodan.
Beetroot
GI na kayan lambu mai tsini shine 30, Boiled ya kai raka'a 64. Jikin shuka mai ja yana da amfani a yawancin cututtuka. Abunda yake dashi yana da wadatuwa a cikin abubuwan halitta, bitamin, fiber, acid acid. Fiber yana inganta motsin hanji, yana daidaita narkewar abinci. Abubuwan da aka gano suna ba da gudummawa ga farfado da metabolism.
Beetroot - kayan lambu tare da sakamako mai illa
Tare da ciwon sukari da nauyin jiki mai wuce kima, yana da mahimmanci don saka idanu kan yanayin tasoshin jini da tsarin wurare dabam dabam, rage karfin jini, cire cholesterol mai yawa daga jiki. Wannan shine abin da ke taimakawa ga tushen gwoza.
Dankali
Mafi yawan kayan lambu da ba a ke so na duk abubuwan da aka gabatar a sama don masu ciwon sukari da mutanen da ke maraba da rayuwar lafiya. Ba za a iya kiran littafin ma'anar dankali a takaice ba:
- a cikin tsari na gari - 60;
- dankalin da aka dafa - 65;
- soyayyen naman alade da faranti - 95;
- puree - 90;
- dankalin turawa, kwakwalwan kwamfuta - 85.
Hakanan adadin kuzari na tushen amfanin gona ya dogara da hanyar shirye-shiryensa: raw - 80 kcal, Boiled - 82 kcal, soyayyen - 192 kcal, kwakwalwan kwamfuta - 292 kcal.
M Properties na kayan lambu:
- ya ƙunshi kusan dukkanin jerin amino acid masu mahimmanci ga jikin ɗan adam;
- yana da sakamako mai tasiri (wanda aka ba da shawarar maganin cutar koda, gout);
- amfani da maganin gargajiya don maganin cututtukan fata;
- ruwan 'ya'yan itace dankalin turawa yana da tasiri mai amfani a cikin halin mucosa na ciki, ba da gudummawa ga warkar da cututtukan ulcerations.
Kayan lambu suna da kaddarorin masu kama da waɗancan sifofin 'ya'yan itatuwa, kawai suna da ƙananan ascorbic acid a cikin abun da ke ciki. Tebur na glycemic index na raw da dafaffiyar sanannun kayan lambu, abubuwan da ke cikin kalori, da kuma abubuwan da ke tattare da sunadarai, lipids da carbohydrates an ba su a ƙasa.
Fahimtar alamu yana ba ka damar daidaita abincin, daidai ko rage yawan amfani da wasu samfura.
