Glycemic index na nau'ikan shinkafa

Plain farin shinkafa ne mai girma a cikin adadin kuzari kuma yana da alaƙar glycemic index (kusan raka'a 70). Mafi yawancin lokuta, ana yin tsabtatawa da gasa mai dumbin yawa, sakamakon abin da ya kusan ba ya dauke da kayan aikin kayan tarihi. Abu ne mai wahala sosai a narke kuma yana rage jinkirin motsin motsi a cikin narkewa. Tare da duk wannan a cikin zuciya, farin shinkafa baya amfani da abinci mai mahimmanci ga masu ciwon sukari. Exarin nau'ikan ruwa masu tsada da tsada suna dauke da carbohydrates mara ƙanƙanuwa da ƙarin fiber, saboda haka zaka iya amfani dasu don ciwon sukari. Yawanci ya dogara da hanyar samarwa masana'antu, kazalika da cigaba da sarrafa kayan abinci na gida. Tsarin glycemic na shinkafa na nau'ikan daban-daban ya bambanta, saboda kayan fasaha da keɓaɓɓiyar sunadarai na waɗannan samfuran sun bambanta.

Farar shinkafa

Farar shinkafa ta ƙunshi babban adadin carbohydrates, wanda da sauri yana ba da cikakkiyar jin dadi, amma a lokaci guda yana haifar da canje-canje mai kaifi a matakin glucose a cikin jini. Saboda wannan, sannu sannu yunwar zata sake dawowa kuma mutum yana jin alamun cutar rashin ƙarfi. Bugu da kari, tsabtace farin shinkafa na al'ada an tsabtace shi daga kwandon hatsi, wanda ya ƙunshi dukkan sinadarai masu amfani.

Irin wannan samfurin yana hanzarta narkewa, yana da sinadirai masu yawa kuma yana iya tsokanar sa adadin kayan nauyi. Kiba mai yawa yana barazanar cututtukan zuciya, matsaloli tare da gidajen abinci da fata na ƙafafun saboda karuwa da yawa akan tsarin musculoskeletal. Zai bada shawara ga marasa lafiya da masu ciwon sukari mellitus su guji irin waɗannan jita-jita, tunda maganinsu ya riga ya lalace.

Musamman cutarwa ga marasa lafiya da ciwon sukari shine shinkafa nan da nan, wanda baya buƙatar dafa shi. Don cin abinci ya isa ya cika ta da ruwan zãfi kuma tsayawa na 5-15 minti. Irin wannan samfurin ana aiwatar da shi zuwa ga aiki mai mahimmanci, gami da amfani da yanayin zafi mai yawa a cikin samarwa, don haka matakin bitamin, amino acid da abubuwan da aka gano a ciki ba su da girma sosai.

Mafi amfanin kowane nau'in shinkafa mai sauƙi shine shinkafa basmati, musamman nau'ikan hatsi mai daɗewa. Ana samunsa ta hanyar da ba a tsara ba kuma ya ƙunshi abubuwa da dama masu amfani da sunadarai. Tsarin glycemic na samfurin shine matsakaici - daidai yake da raka'a 50. Wannan ya sa ya dace sosai don amfani da ciwon sukari. Samfurin yana da ƙanshi mai daɗi da dandano halayyar ɗan ƙasa tare da bayanan kula. Iyakar abin da wannan mummunan ba shine cewa yana da tsada sosai.

In ba haka ba, fa'idodin shinkafar basmati a bayyane yake, domin kuwa:

• yana hanzarta tafiyar matakai na rayuwa;
• yana kare mucosa na ciki daga hanyoyin kumburi;
• yana cire gubobi da gubobi daga jiki;
• ba ya kara haɗarin kiba, amma a'a yana taimakawa rage nauyi;
• yana karfafa tsarin garkuwar jiki.

Wannan shinkafa an shuka shi ne a sassan Indiya kuma ana iya adana shi na dogon lokaci. Akwai nau'in shinkafa na musamman da ta keɓaɓɓu waɗanda ke kan sayo har ma da ɗanɗano mai daɗin ƙanshi.

Lyididdigar glycemic na shinkafa mai tsayi tana ƙasa da ta zagaye da matsakaici-hatsi

Brown shinkafa

Shinkafa (launin ruwan kasa) shinkafa wani nau'in shinkafa ne wanda, ban da hatsi, ana kiyaye babban ɓangaren kwasfa da bran. A cikin samarwa, ana tsabtace shi kawai na gurɓatattun ƙarancin waje da kuma gurɓatattun abubuwa, sabili da haka, babban abubuwan da ke cikin abubuwan halitta suna kiyaye su. Brown shinkafa ya ƙunshi ƙarin bitamin B, abubuwan da aka gano da fiber fiye da farar shinkafa na yau da kullun. Indexididdigar glycemic shine 50, don haka jita-jita daga wannan samfurin na iya zama a lokaci-lokaci kan tebur na mai haƙuri da ciwon sukari.

Brown shinkafa na da irin wannan tasirin ga jikin ɗan adam:

• yana ƙarfafa tsarin jijiya saboda babban abun ciki na bitamin magnesium da B;
• yana cire gubobi, sharar gida da ƙarshen samfuran metabolism;
• inganta yanayin narkewar abinci;
• normalizes barci;
• yana daidaita karfin jini;
• lowers jini cholesterol.

Brown shinkafa ba ta da gluten (mai ƙarfi allergen), don haka samfurin yana da kyau har ma da masu ciwon sukari

Tsarin launin ja da baƙi

Garancin Girma na Girma

Ja shinkafa ja tana ɗaya daga cikin nau'ikan nau'ikan wannan samfurin. Yana da amfani ga marasa lafiya da ciwon sukari, saboda yana ƙunshe da fiber da yawa mai mahimmanci amino acid. Jan launi da ke ciki yana da amfani ga tsarin garkuwar jiki. Yana haɓaka hanyoyin kariya a jiki kuma yana haɓaka metabolism. Lyididdigar glycemic na ja shinkafa matsakaici - raka'a 55. Ana dafa shi kusan rabin sa'a, bayan dafa girbin ya zama ja sosai.

Hakanan akwai launin shinkafa iri-iri. A cewar masana ilimin abinci, wannan nau'in shine mafi amfani, tunda yana dauke da adadin adadin fiber, tocopherol (bitamin E), baƙin ƙarfe, bitamin magnesium, bitamin B da amino acid. Thinan buɗe ido na bakin ciki yana rufe farin hatsi na ciki, kuma a ciki ne yawancin yawancin waɗannan abubuwan masu amfani suna ajiyayyu. GI irin wannan shinkafa yakai raka'a 50. Yi jita-jita daga gare ta suna da wadatar zuci, amma haske, don haka basa ɗaukar nauyin fitsari da hanji.

Dafa dafa shinkafa na kimanin mintuna 50, kafin a tsabtace hatsi cikin ruwan sanyi na awanni da yawa. Boiled shinkafa ba ta canza launin ta, kodayake yayin aikin shiri ruwan zai iya ɓarke ​​kaɗan.

Duk shinkafa ban da fari, hakika, ba a tsara ta ba. Harshen hatsi ne ke da alhakin canza launi, kuma lokacin da aka nika, samfurin ya sami farin farin launi

Mafi kyawun hanyoyin dafa abinci dangane da shigowar carbohydrate

Don shiri na jita-jita na shinkafa, yana da kyau a yi amfani da waɗancan nau'ikan waɗanda ke da mafi ƙasƙanci glycemic index. Yana da kyau gaba ɗaya watsi da fari tsarkakakken fata da goge baki, tunda, ban da sitaci, kusan babu komai a cikinsu. Suna kawai daidaita jikin tare da makamashi saboda yawan adadin kuzari, amma irin waɗannan abincin ba su da kyau a ci tare da ciwon sukari saboda haɗarin da sauri samun nauyin jiki fiye da kima.

Kuna iya rage adadin man glycemic na shinkafar da aka dafa saboda:

• gajeren lokacin dafa abinci (a cikin shinkafa sosai dafaffen, glycemic index yana da girma sosai);
• hada shi da kifi da kayan marmari sabo.

Steamed shinkafa

Steamed shinkafa wani nau'in samfurin ne wanda ake busa shi da tururi a ƙarƙashin matsin lamba yayin ƙera kaya. Irin wannan shinkafa tana da wadataccen launi, mai yawan launin shuɗi, wanda a cikin girke girken an maye gurbinsu da farin adon da aka saba. Tare da taimakon wannan jiyya, yawancin abubuwan da ake amfani da su na halitta daga kwasfa suna wucewa cikin hatsi, saboda haka amfanin cin samfurin ya fi hakan girma. Kada a manta da shinkafa mai launin fari tare da farin shinkafa, steamed a gida. Latterarshen yana da carbohydrates mai yawa a cikin kayan sa kuma ba a ba da shawarar ga masu ciwon sukari ba.

Lyididdigar ƙwayar glycemic na samfurin ba ta da ƙaranci - raka'a 38 ce. Kayan fasahar sarrafawa yana ba ku damar adanawa a ciki matsakaicin adadin abubuwan gina jiki: bitamin, ma'adanai da abubuwan abubuwan ganowa. Ana ba da shawarar irin wannan samfurin don amfani da waɗancan masu ciwon sukari waɗanda sau da yawa suna fama da ƙoshin abinci da sauran matsaloli tare da narkewa.

Steamed shinkafa ba kawai lafiya bane, har ma da daɗi. Lokacin dafa abinci, ƙwannun sa ba sa tare da farantin yana da ƙarancin rubutu

M Properties na steamed shinkafa:

• Yana hankali a hankali kuma ya rushe zuwa carbohydrates mai sauƙi, ba tare da haifar da kwatsam a matakan glucose na jini ba;
• yana cika jikin mutum da bitamin;
• yana haɓaka aiki na tsarin ƙwaƙwalwa;
• normalizes ruwa-gishiri daidaita a cikin jiki;
• inganta yanayin tsarin juyayi;
• yana haɓaka metabolism;
• envelops na mucous membrane na ciki da rage acidity.

Daban-daban nau'ikan shinkafa zuwa digiri ɗaya ko wata na hana motsin ciki. Wannan kayan yana ba da damar yin amfani da shi don magani mara amfani da magunguna masu saurin kamuwa da zawo da rashin jin daɗi. Amma tare da yin amfani da kullun a cikin abinci, zai iya haifar da matsaloli tare da motsin hanji, don haka ba a ba da shawarar ga mutanen da ke da hali na maƙarƙashiya.

La'akari da cewa a cikin ciwon sukari mellitus duk tafiyar matakai kadan ne, ba shi da mahimmanci a kwashe shi tare da shinkafa, har ma waɗancan nau'ikan waɗanda ke da ƙarancin glycemic index.