Tambayi Likitan Abinci: Menene Ƙidaya a matsayin Carb?

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Q: Likitan abinci na ya gaya min in rage yawan carbs, amma na rikice game da abin da ake ƙidaya hatsi da waɗanne kayan marmari suke.

A: Lokacin da kake ƙuntata ƙwayar carbohydrate, fara da mafi yawan abincin carbohydrate a cikin abincin ku: abinci tare da ƙara sukari. Sannan kuyi aiki don rage hatsi da fasas, sannan dankali da masara, sannan sauran kayan marmari masu sitaci.

Tsarin musanya daga Ƙungiyar Ciwon sukari ta Amurka ƙungiyoyin abinci daban-daban ta halaye masu gina jiki iri ɗaya. Dangane da jerin sunayensu, waɗannan sune hatsi:

• Alkama da garin alkama gabaɗaya
• Oatmeal
• Masara
• Popcorn
• Brown shinkafa
• Dukan hatsin rai
• Sha'ir cikakke
• Shinkafar daji
• Buckwheat
• Gero
• Quinoa

Kuma waɗannan kayan lambu sune sitaci:

• Parsnip
• Dankali
• Suman
• Acorn squash
• Butternut squash
• Green Peas
• Masara

Yayin da wannan rukuni na biyu shine jagora mai kyau, manyan masu laifinku-mafi girman-carb, mafi ƙarancin fiber, mafi sauri-narkewa, kayan lambu mafi ƙasƙanci-su ne dankali da masara. Sauran na iya zama masu taurin kai, amma abun cikin su na fiber da tasirin su akan sukari ya fi muku. Kabewa, alal misali, yana da gram 20 na carbohydrates a cikin kofi ɗaya, amma kuma yana ɗauke da gram 7 na fiber.

Squash ya kamata ya zama lafiya a kan abincin ku, sai dai idan kuna ƙoƙarin ƙuntata carbohydrates don bin abincin ketogenic (50g na carbohydrates kowace rana). A wannan yanayin, kayan lambu irin su squash, peas, da acorn squash za su sa ku wuce iyakar carb ɗin ku da sauri. Amma wannan har yanzu yana barin ku da kayan lambu masu ƙananan-carbohydrates, ciki har da zucchini, broccoli, alayyafo, kabeji, seleri, da bishiyar asparagus don suna kaɗan.

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