Gari shine samfurin sarrafa alkama na ƙarshe. Ana amfani dashi don yin gurasa, irin kek, taliya da sauran kayayyakin gari. Yana da mahimmanci ga mutanen da ke fama da ciwon sukari su san glycemic index na gari, da nau'ikansa, don zaɓar nau'ikan da suka dace da dafa abinci mai-ƙananan carbohydrate.
Me nika?
Gari da aka samo daga albarkatun ƙasa guda ɗaya, amma a hanyoyi daban-daban na sarrafawa, ya bambanta cikin nikarsa:
- Ganda mai tsabta - irin wannan samfurin shine sakamakon tsabtace hatsi daga harsashi, bran da Layer mai faɗakarwa. Yana da narkewa saboda mahimmancin adadin carbohydrates a cikin abun da ke ciki.
- Nika niƙa - wannan nau'in gari yana da fiber daga harsashi na hatsi. Amfani da iyaka.
- M nika (gari na gari) - kwatankwacin hatsin da aka yanke. Samfurin yana da dukkanin abubuwan haɗin abinci. Ya fi dacewa kuma yana da amfani don amfani da ciwon sukari da abinci mai ƙoshin lafiya.
Kimanin abin da ya haɗa daga garin:
- sitaci (daga 50 zuwa 90% dangane da iri);
- sunadarai (daga 14 zuwa 45%) - a cikin alamomin alkama suna da ƙasa, a cikin soya - mafi girma;
- lipids - har zuwa 4%;
- fiber - fiber mai cin abinci;
- Bitamin B-jerin;
- retinol;
- tocopherol;
- enzymes;
- ma'adanai.
Garin alkama
An yi nau'ikan da yawa daga alkama. Babban halin yana da alaƙa da ƙananan fiber abun ciki, ƙaramin ƙananan ƙwayar cuta da rashi shear hatsi. Irin wannan samfurin yana da babban adadin kuzari (334 kcal) da mahimman ƙididdigar glycemic index (85). Wadannan manuniya suna fassara gari-alkama na alkama a matsayin abinci wanda hani ne muhimmin sashi na abincin masu ciwon sukari.
Babban Digirin Gwanin Gwiwa Aboki ne don Marassa lafiya
Manuniya na sauran iri:
- Na farko - girman barbashi yayi girma, abun cikin kalori - 329 kcal, GI 85.
- Na biyu - alamu masu girma suna cikin kewayon har zuwa 0.2 mm, kalori - 324 kcal.
- Krupchatka - barbashi har zuwa 0.5 mm, tsabtace daga harsashi, yana da ƙananan adadin fiber.
- Fuskokin bangon bango - har zuwa 0.6 mm, ana amfani da hatsi marasa ma'ana, saboda haka adadin bitamin, microelements da fiber sun fi wakilan da suka gabata.
- Gari mai hatsi gaba ɗaya - yana haɓar hatsi na albarkatun ƙasa, mafi amfani ga duka lafiya da marasa lafiya.
Garin oat
Daga cikin duk albarkatun ƙasa da ake amfani da su don samar da oatmeal, hatsi suna da ƙananan matakin carbohydrates (58%). Bugu da kari, abun da ke hatsi ya hada da beta-glucans, wanda ke rage sukarin jini kuma yana taimakawa wajen kawar da kwayar cutar kwayoyi, da kuma abubuwan bitamin B da abubuwanda aka gano (zinc, iron, selenium, magnesium).
Adara kayayyakin da ake amfani da su na oat a cikin abincin na iya rage buƙatar jiki ga insulin, kuma adadi mai yawa na fiber yana taimakawa wajen daidaita ɗiban abinci. Indexididdigar glycemic tana cikin kewayon tsakiya - raka'a 45.
Oatmeal - samfurin hatsi mai hatsi
M abincin da aka samo asali dangane da oatmeal ga masu ciwon sukari:
- kukis na oatmeal;
- pancakes tare da maple syrup da kwayoyi;
- pies tare da zaki da m apples, lemu.
Buckwheat
Buckwheat gari (glycemic index shine 50, adadin kuzari - 353 kcal) - samfurin abinci wanda ya ba ku damar tsarkake jikin gubobi da gubobi. Da amfani kaddarorin mayallu:
Pancakes da aka yi daga gari mai hatsin rai ga masu ciwon sukari- Bitamin B yana daidaita tsarin tsakiya da na jijiyoyin jiki;
- nicotinic acid na cire yawan kiba, yana daidaita wurare dabam dabam na jini;
- jan ƙarfe yana shiga cikin haɓaka da bambancin sel, yana ƙarfafa garkuwar jiki;
- manganese yana goyan bayan ƙwayar thyroid, yana daidaita matakin glycemia, yana ba da damar samar da bitamin da yawa;
- zinc yana dawo da yanayin fata, gashi, kusoshi;
- acid mai mahimmanci suna ba da buƙatun hanyoyin samar da makamashi;
- folic acid (musamman mahimmin lokacin lokacin haihuwa) yana ba da gudummawa ga ci gaban al'ada na tayin kuma yana hana bayyanar ƙarancin jijiyoyin bututu;
- baƙin ƙarfe yana taimakawa wajen haɓaka haemoglobin.
Garin masara
Samfurin yana da layin kusa da glycemic index na 70, amma saboda tsarinta da yawancin kaddarorin da yawa, yakamata ya kasance tsarin abincin mutane masu lafiya da marasa lafiya. Yana da manyan matakan fiber, wanda yake da tasiri mai amfani akan narkewa da narkewar abinci.
Lambobi masu mahimmanci na thiamine suna ba da gudummawa ga hanya ta yau da kullun na ayyukan juyayi, haɓaka samar da jini ga kwakwalwa. Samfurin masara yana cire yawan kiba, yana haɓaka sakewa da ƙwayoyin sel da kyallen takarda, yana haɓaka haɓakar ƙwaƙwalwar tsoka (a kan asalin mahimman ayyukan jiki).
Samfurin rye
Kayan mai (glycemic index - 40, abun cikin kalori - 298 kcal) shine mafi yawan kayan kwalliya don kera samfuran gari daban-daban. Wannan yana nuna damuwa ga mutane game da cutar hauka. Mafi yawan abubuwan gina jiki sun ƙunshi nau'in fuskar bangon waya, wanda aka samo daga hatsi hatsin da ba a tsara su ba.
Samfuri na Rye - ɗakunan ajiya na mahimman bitamin da ma'adanai
Ana amfani da gari na hatsin rai don yin burodi, amma abun da ke tattare da ma'adinai da bitamin ya ninka alkama sau uku, da kuma adadin fiber - sha'ir da buckwheat. Haɗin ya haɗa da abubuwa masu mahimmanci:
- phosphorus;
- alli
- potassium
- jan ƙarfe
- magnesium
- baƙin ƙarfe
- Bitamin B
Garin flax
Tsarin glycemic na flaxseed yana da raka'a 35, wanda ya danganta shi da samfuran halayen. Har ila yau, abun cikin kalori yana da karanci - 270 kcal, wanda yake mahimmanci a cikin amfani da wannan nau'in gari don kiba.
Garin flaxseed ana yinsa ne da flaxseed bayan an fitar dashi daga ciki ta matsi mai sanyi. Samfurin yana da waɗannan kaddarorin masu amfani:
- normalizes na rayuwa tafiyar matakai;
- yana ƙarfafa aikin narkewa;
- yana hana cututtukan zuciya da jijiyoyin jini;
- normalizes glycemia da cholesterol;
- yana ɗaure abubuwa masu guba da cirewa daga jiki;
- yana da tasirin cutar kansa.
Ganyen pea
GI na samfurin yana ƙasa - 35, abun da ke cikin kalori - 298 kcal. Ganyen pea yana da ikon rage alamun glycemic na wasu samfuran yayin cin abinci. Normalizes tafiyar matakai na rayuwa, yana hana ci gaba da yaduwar ƙwayoyin tumo.
Pea oatmeal - samfurin kyauta
Samfurin yana rage alamomi masu yawa na cholesterol a cikin jini, ana amfani dashi don cututtukan kayan aikin endocrine, yana kariya daga haɓakar ƙarancin bitamin.
Garin Amaranth
Amaranth ana kiranta tsire-tsire mai tsire-tsire wanda ke da ƙananan furanni, 'yan asalin Mexico. Abubuwan da aka shuka na wannan tsiro sune abubuwan ci kuma an yi amfani dashi cikin nasarar dafa abinci. Amaranth gari shine madadin mai kyau ga waɗanda aka lalata waɗanda ke da babban GI. Indexididdigar ta kawai raka'a 25 ne, abun da ke cikin kalori - 357 kcal.
Iesabilan gari na amaranth:
- yana da adadin kuzari mai yawa;
- kusan babu mai;
- ya ƙunshi abubuwa waɗanda ke da tasirin antitumor;
- yin amfani da samfurin yau da kullun yana ba ku damar cire ƙwayar ƙwayar cuta da yawa kuma dawo da karfin jini zuwa al'ada;
- yana karfafa garkuwar jiki;
- An ba da izini ga waɗanda ba za su iya yin haƙuri ba (ba a haɗa shi ba)
- dauke da wani mummunan antioxidant;
- Yana taimakawa wajen daidaita ma'aunin hormonal.
Samfuran Rice
Gari na Rice yana da ɗayan mafi girman alamun GI - 95. Wannan ya hana shi ga masu ciwon sukari da kuma masu kiba. Calorie abun ciki na samfurin shine 366 kcal.
Za'a iya amfani da samfurin kan shinkafa albarkatun kasa shinkafa, da wuri, da alaƙa iri-iri. Irin wannan gurasar bai dace da yin burodin abinci ba, saboda wannan, ana amfani da haɗuwa tare da alkama.
Garin soya
Don samun irin wannan samfurin, yi amfani da tsari na niƙa wake da aka dafa. Soya ana ɗaukar ɗakunan ajiya na furotin na asalin tsirrai, baƙin ƙarfe, bitamin B-jerin, alli. A kantin sayar da kantin kantin zaka iya samun iri-iri, wanda ya riƙe duk abubuwan haɗin da suke da amfani, da mai mai-mai (GI shine 15). A cikin abu na biyu, gari ya ƙunshi alamomi na alli da furotin tsari na girma.
Productarancin mai-mai - mai mafi ƙasƙanci na GI a tsakanin dukkan nau'ikan gari
Kayayyakin samfurin:
- ƙananan ƙwayoyin cuta;
- yi yaƙi da ƙima sosai;
- rigakafin cututtukan zuciya da na jijiyoyin jini;
- kadarorin cutar kansa;
- gwagwarmaya da bayyanar cututtukan menopause da menopause;
- maganin antioxidant.
Ana amfani da samfurin waken soya don yin buns, kek, pies, muffins, pancakes da taliya. Yana da kyau a matsayin mai kauri don kayan girki na gida da biredi, ya maye gurbin qwai na kaza dangane da inganci da abun da aka hada (1 tablespoon = 1 kwai).
Fahimtar adadin kuzari, GI da kaddarorin gari wanda ya danganci kayan abinci daban-daban zai ba ku damar zaɓar abincin da aka yarda, yalwata abincin, ya cika shi da abubuwan da ake buƙata na gina jiki.
