Carbohydrates a cikin Brown, White, da Shinkafar Daji: Kyakkyawan vs. Carbs mara kyau

Wadatacce

• Adadin carbi a cikin shinkafa
• Brown shinkafa
• Farar shinkafa
• Shinkafar daji
• Bakar shinkafa
• Jan shinkafa
• Kyakkyawan vs mara kyau
• Zaɓuɓɓukan shinkafa mai ƙananan-carb
• Takeaway

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Bayani

Akwai giram 52 na carbi a cikin kofi ɗaya na dogon hatsi da aka dafa, yayin da irin wannan dafaffun, wadataccen hatsi yana da kusan gram 53 na carbs. A gefe guda, dafa shi kawai yana da gram 35 na carbs, yana mai da shi ɗayan mafi kyawun zaɓuɓɓuka idan kuna son rage cin abincin ku.

Adadin carbi a cikin shinkafa

Brown shinkafa

Total carbs: gram 52 (kofi ɗaya, doguwar hatsi dafa shinkafa)

Ruwan shinkafa shine tafi-zuwa shinkafa a cikin wasu da'irar abinci na kiwon lafiya tunda ana ɗaukarsa da wadataccen abinci. Shinkafar ruwan kasa cikakkiyar hatsi ce kuma tana da fiber fiye da farin shinkafa. Hakanan babban tushen magnesium ne da selenium. Yana iya taimakawa rage haɗarin kamuwa da ciwon sikari na 2, ƙananan cholesterol, da cimma nauyin jiki mai kyau. Ya danganta da nau'in, zai iya ɗanɗano ƙoshin lafiya, mai daɗi, ko mai daɗi.

Farar shinkafa

Total carbs: gram 53 (kofi ɗaya, ɗan gajeren hatsi, dafa shi)

Farar shinkafa ita ce mafi mashahurin nau'in shinkafa kuma mai yiwuwa shine wanda akafi amfani dashi. Aikin farar shinkafa da ake sarrafawa ya rage shi da wasu zarenta, bitamin, da kuma ma'adanai. Amma wasu nau'ikan farin shinkafa suna wadatar da ƙarin abubuwan gina jiki. Har yanzu yana da mashahuri zaɓi a duk faɗin hukumar.

Shinkafar daji

Total carbs: gram 35 (kofi ɗaya, dafa shi)

Shinkafar daji hakika hatsi ne na nau'ikan ciyawa iri huɗu. Kodayake a fasaha ba shinkafa ba ce, ana yawan kiranta ɗaya don dalilai masu amfani. Yanayin tautinsa yana da ƙasa, ɗanɗano mai ƙanshi wanda mutane da yawa ke so. Shinkafar daji ita ma tana da wadataccen abinci mai gina jiki da kuma antioxidants.

Bakar shinkafa

Total carbs: gram 34 (kofi ɗaya, dafa shi)

Baƙin shinkafa yana da laushi iri-iri kuma wani lokacin yakan zama shunayya sau ɗaya dafaffun. Ya cika da zare kuma ya ƙunshi baƙin ƙarfe, furotin, da antioxidants. Ana amfani dashi sau da yawa a cikin kayan zaki tunda wasu nau'ikan suna da ɗan zaki. Kuna iya gwaji ta amfani da baƙin shinkafa a cikin jita-jita iri-iri.

Jan shinkafa

Gaba ɗaya carbs: gram 45 (kofi ɗaya, dafa shi)

Jan shinkafa wani zaɓi ne mai gina jiki wanda shima yana da fiber. Mutane da yawa suna jin daɗin ɗanɗano mai ɗanɗano da ƙyallen tauna. Koyaya, dandano na jan shinkafa na iya zama mai rikitarwa. Kuna iya samun launinsa mai haɓaka kayan kwalliya ga wasu jita-jita.

Daban-daban na shinkafa na iya zama kama da abun cikin carb, amma ya sha bamban da kayan abinci mai gina jiki. Farar shinkafa ita ce mafi ƙarancin abinci mai gina jiki saboda sarrafawar da ake yi mata tana ɗauke da zare, bitamin, da kuma ma'adanai.

Kyakkyawan vs mara kyau

Gwada samun carbi daga asalin hatsi kamar launin ruwan kasa ko shinkafar daji, waɗanda duka suna da lafiyayyen fiber. Har ila yau yana da mahimmanci don tabbatar da cewa kuna cin adadin adadin carbs a kowace rana.

Mayo Clinic ya ba da shawarar a samu tsakanin gram 225 zuwa 325 na carbohydrates a kowace rana. Wannan yakamata yakai kimanin kashi 45 zuwa 65 na yawan adadin kuzari na yau da kullun kuma yakamata a ci a tsawon yini. Koyaushe yi ƙoƙari don yin zaɓin abinci mai gina jiki idan ya zo ga carbs, saboda ba duka daidai suke ba.

Carbs wani ɓangare ne mai mahimmanci na abincin yau da kullun, amma wasu ƙwayoyin sun fi wasu kyau. Zai fi kyau a samu carbo ɗinka na yau da kullun daga asalin masu wadatar fiber lokacin da zai yiwu.

Zaɓuɓɓukan shinkafa mai ƙananan-carb

Shin kuna son yanayin shinkafa amma kuna son amfani da madadin shinkafa tare da ƙananan carbi? Kuna iya yin shinkafa daga farin kabeji ko broccoli. Hakanan zaka iya amfani da koniac, wanda shine asalin kayan lambu na Asiya. Wannan an san shi da shinkafar Shirataki.

Duk da yake zaku iya siyan maye gurbin shinkafa mai ƙananan-carb a wasu shagunan abinci na musamman da shagunan kayan masarufi, kuna iya la'akari da yin wasu da kanku. Yin su yana da sauƙi mai sauƙi:

• Sara kayan lambun da kuka zaba don sanyawa a cikin injin sarrafa abinci
• Pulse a cikin injin sarrafa abinci har sai kun cimma daidaito da kuke so
• Zaku iya saka shi a cikin microwave na minutesan mintoci kaɗan ko dafa a kan kuka. Kuna iya dafa shi don ɗan gajeren lokaci don adana ɗanyen ɗanyen.

Kayan lambu kamar farin kabeji, broccoli, da koniac suna da kyau maye gurbin idan kuna neman maye gurbin shinkafa da ƙananan carbi. Kuna iya kwaikwayon yanayin shinkafa ta hanyar yanyanka waɗannan kayan lambu a cikin injin sarrafa abinci.

Takeaway

Kamar yadda yake tare da yawancin abubuwa a rayuwa, daidaitawa da daidaitawa sune maɓalli. Sanya ma'anar hada shinkafa da ingantaccen abinci mai gina jiki, lafiyayye. Tabbatar da iyakance kasonku zuwa kofi ɗaya na shinkafa a kowane abinci. Ya kamata kawai ya zama kusan kashi ɗaya bisa uku ko rubu'in abincinku.

Da kyau ya kamata a haɗa shinkafa da kayan lambu da furotin mara kyau. Yi amfani dashi azaman kayan cin abinci na gefe ko a cikin kayan miya ko na casseroles. Ruwan shinkafa na iya taimaka maka ka ji cikakke don ba kwa da sha'awar abinci da wuri. Ari da, zai iya ba ku ƙarfin da kuke buƙata don wucewa a cikin kwanakinku.