Mene ne waɗannan - carbohydrates mai sauƙi da hadari?

Mutanen da suka bi abinci don dalilai na kiwon lafiya ko kuma su rasa nauyi, yana da muhimmanci a daidaita yadda za ku ci abinci. A yayin da ake tasowa menu, kuna buƙatar ku iya bambanta tsakanin masu carbohydrates mai sauƙi da haɗari.

Rarraban carbohydrates da matakin glycemic index (GI)

GI shine alamar mahimmancin ƙwayoyin carbohydrates. Simple da hadaddun carbohydrates da wani babban ko low glycemic index. Wannan alamar ta nuna yadda adadin sukari a cikin jini ya bambanta, dangane da abincin da ake ci.

Products da wani babban GI (arziki a sauki carbohydrates) yana yuwuwa ta:

• Karuwa mai karuwa a cikin matakan jini;
• Samar da yawan insulin;
• Formation na m deposits;
• Ƙara yawan ci bayan kwana 1-1.5 bayan da kake cin abinci.

Samfurori da mafi girman abun ciki na sauƙaƙe na carbohydrates shine: yin burodi daga farin gari, zuma, Sweets da wasu 'ya'yan itãcen marmari (inabi, ayaba, pears, plums), juices, ciki har da daɗaɗɗa. Lokacin halartar horo don rage nauyi, waɗannan abinci suna cinyewa kafin cin abinci. Bayan yin aiki na jiki, mutum yana bukatar ya sake rike makamashin makamashi, sabili da haka, ana iya daukar sauƙin carbohydrates mai sauƙi a cikin abinci a ƙarshen darussan.

Abubuwan da ke da GI maras nauyi (masu arziki a cikin carbohydrates masu yawa) suna taimakawa wajen:

• A yaki da kiba;
• Rigakafin ciwon sukari da cututtuka na pancreatic;
• Ƙara yawan yawan glucose cikin jini;
• Tsayawa ma'aunin makamashi;
• Jin daɗin jin dadi na dogon lokaci.

Don abinci tare da babban abun ciki na carbohydrates masu haɗari sun hada da dankali, buckwheat, shinkafa, taliya, gurasa maras kyau. Ana bada shawara a ci abinci da aka tsara a karin kumallo. A lokacin da ake gudanar da kayan aikin jiki, dole ne a ci gabobin carbohydrates masu yawa domin 1-1.5 h kafin motsa jiki.

Yin amfani da samfurori da ƙananan GI masu rinjaye yana rinjayar lalacewar nauyi. Wata menu mai sauƙi zai taimaka wajen ƙirƙirar tebur na musamman, wanda yake nuna kimanin kimanin kimanin GI na samfurori masu samfurori.

Makiyoyin carbohydrates masu sauki da kuma rikice a cikin abincin

Matsayin glucose na al'ada shine muhimmiyar mahimmanci ga kowane mutum, kamar yadda ya kamata wa jikin jiki su samar da makamashi. Abun carbohydrates masu sauki da kuma rikice suna taka muhimmiyar rawa wajen shirya abinci mai gina jiki. Don ƙin waɗannan ko waɗannan gaba ɗaya ba zai yiwu ba, yayin da suke cikin hadaddun suna aiki da makamashi. Bugu da ƙari, yin amfani da ƙananan carbohydrates zai inganta yanayi.

Duk da haka, a wasu lokuta, masu gina jiki sun ba da shawarwari don ware wasu carbohydrates mai sauƙi lokacin yin menu. Don asarar nauyi, wannan yana da sakamako mai kyau. Don ƙin kayan samfurori masu arziki a cikin sauƙin carbohydrates mai sauƙi, yana da muhimmanci kuma wanda ba shi da lafiya tare da ciwon sukari. Don ware kayan abincin da zai haifar da ƙarar jini, kuna buƙatar nazarin nazarin abincin da kuke saya. Kada ku saya samfurori da:

• Rasu a cikin abin da suka ƙunshi fiye da 5 carbohydrates sauƙi;
• An shafe su da tsabtacewa ko aiki mai karfi.

Idan za ta yiwu, yana da kyawawa don maye gurbin:

• Ruwan 'ya'yan itace don' ya'yan itace;
• Gurasa marar gurasa a dukan hatsi;
• Masara ko wasu flakes a kan na halitta hatsi gauraye.

Idan ka bi abincin abinci, dole ne a ba da izinin rarraba menu zuwa cikin carbohydrates mai sauƙi kuma mai rikitarwa ga kwararru, tun da samfurin da aka samar daban zai iya samun alamar GI daban. Alal misali, dankali mai gasa yana da arziki a cikin carbohydrates masu yawa, kuma dankali mai sauƙi yana da sauki.