Sanyaya Wasu Abinci Bayan dafawa yana Kara musu sitaci mai juriya

Wadatacce

• Mene Ne Tsayayyar sitaci?
• Me Ya Sa Ya Zama Maka Kyau?
• Sanyaya Wasu Abinci Bayan Girki Yana Kara sitaci juriya
• Dankali
• Shinkafa
• Taliya
• Sauran Abinci
• Taya zaka Kara yawan shan sitaci ba tare da canza abincinka ba
• Layin .asa

Ba duk carbi ake halitta ba. Daga sugars zuwa starches zuwa fiber, carbs daban daban suna da tasiri daban akan lafiyar ku.

Tsayayyen sitaci shine carb wanda shima ana ɗauke dashi nau'in fiber (1).

Asingara yawan shan sitaci mai tsayayya na iya zama da amfani ga ƙwayoyin cuta a cikin hanjinku da kuma ƙwayoyinku (,).

Abin sha'awa, bincike ya nuna cewa yadda kuke shirya abinci gama gari kamar dankalin turawa, shinkafa da taliya na iya canza abun cikin sitaci mai tsayayya.

Wannan labarin zai gaya muku yadda zaku kara adadin sitaci mai tsayayya a cikin abincinku ba tare da ma canza abin da kuke ci ba.

Mene Ne Tsayayyar sitaci?

Tauraruwa sun kunshi dogayen sarƙoƙi na glucose. Glucose shine babban tubalin ginin carbi. Hakanan babbar hanyar samar da kuzari ce ga ƙwayoyin jikinku.

Sitaci shine keɓaɓɓiyar carbs da ake samu a hatsi, dankali, wake, masara da sauran abinci. Koyaya, ba dukkanin sitiyari ake sarrafa su iri ɗaya ba cikin jiki.

Tauraruwar abinci ta al'ada sun kasu cikin glucose kuma suna sha. Wannan shine dalilin da yasa gulukos ɗin ku na jini, ko sukarin jini, ke ƙaruwa bayan cin abinci.

Tashin sitaci yana da juriya ga narkewa, saboda haka yana ratsa cikin hanji ba tare da jikinka ya farfasa ba.

Duk da haka ana iya farfasa shi kuma amfani da shi azaman mai amfani da ƙwayoyin cuta a cikin hanjinku masu girma.

Wannan kuma yana samar da mai mai gajeren sarkar mai, wanda zai iya amfani da lafiyar ƙwayoyinku.

Manyan hanyoyin da sitaci ke jurewa sun hada da dankali, koren ayaba, leda, cashews da hatsi. Ana samun cikakken jerin nan.

Takaitawa: Tsayayyen sitaci shine keɓaɓɓen carb na musamman wanda ke tsayayya da narkewar jikinka. An dauke shi nau'in fiber kuma zai iya ba da fa'idodin kiwon lafiya.

Me Ya Sa Ya Zama Maka Kyau?

Tsayayyen sitaci yana ba da fa'idodi masu mahimmanci ga lafiyar jiki.

Tunda kwayoyin halittar karamin hanjinki basa narkewa, akwai shi don kwayoyin dake cikin hanjin suyi amfani dashi.

Tsayayyen sitaci prebiotic ne, ma’ana abu ne da ke samar da “abinci” don ƙwayoyin cuta masu kyau a cikin hanjinku ().

Tashi mai tsayayya yana ƙarfafa ƙwayoyin cuta don yin gajeren sarkar mai mai kama da butyrate. Butyrate shine tushen tushen makamashi don ƙwayoyin cikin babban hanjinku (,).

Ta hanyar taimakawa wajen samar da butyrate, sitaci mai tsayayyiya yana samarda ƙwayoyin babban hanjinki da tushen ƙarfin su.

Bugu da ƙari, sitaci mai tsayayya na iya rage kumburi kuma yana iya canza tasirin kwayar cuta a cikin hanjinku (,).

Wannan yana sa masana kimiyya suyi imani da cewa sitaci mai tsayayya na iya taka rawa wajen hana kamuwa da ciwon hanji da hanji mai kumburi (,).

Hakanan zai iya rage hauhawar sukarin jini bayan cin abinci da inganta ƙwarewar insulin, ko yadda da kyau insulin hormone ke kawo sukarin jini cikin ƙwayoyinku (7,).

Matsaloli tare da ƙwarewar insulin sune babban mahimmancin cutar ciwon sukari na 2. Inganta martanin jikinka ga insulin ta hanyar abinci mai kyau na iya taimakawa wajen yaƙar wannan cuta (,).

Tare da fa'idodi masu amfani da sikarin jini, sitaci mai tsayayyiya na iya taimaka maka jin cike da abinci da ƙarancin abinci.

A cikin wani binciken, masu bincike sun gwada yawan lafiyar lafiyayyun maza da suka ci a wani abinci bayan sun sha sitaci ko kuma placebo. Sun gano cewa mahalarta sun cinye kimanin kalori 90 kaɗan bayan sun sha sitaci mai tsauri ().

Sauran bincike sun nuna cewa sitaci mai tsayayya yana ƙaruwa da jin ƙai ga maza da mata (,).

Jin cikakke da gamsuwa bayan cin abinci na iya taimakawa rage yawan amfani da kalori ba tare da jin yunwa ba.

Yawancin lokaci, sitaci mai tsayayya zai iya taimaka maka ka rasa nauyi ta hanyar ƙaruwa da rage yawan abincin kalori.

Takaitawa: Tsayayyen sitaci na iya samar da mai ga ƙwayoyin cuta masu kyau a cikin babban hanjinku kuma yana iya inganta haɓakar insulin. Hakanan yana inganta jin cikewar jiki kuma yana iya haifar da rage cin abincin.

Sanyaya Wasu Abinci Bayan Girki Yana Kara sitaci juriya

Typeaya daga cikin nau'ikan sitaci mai juriya ana samunsa lokacin da aka sanyaya abinci bayan dafa shi. Wannan tsari ana kiransa sake fasalin sitaci (14, 15).

Hakan na faruwa ne yayin da wasu sinadarai suka rasa asalin tsarin su saboda dumama ko girki. Idan wadannan daga baya sun sanyaya, wani sabon tsari zai samu (16).

Sabon tsarin yana jure narkewa kuma yana haifar da fa'idodin lafiya.

Abin da ya fi haka, bincike ya nuna cewa sitaci mai tsayayyar ya kasance mafi girma bayan sake zafafa abincin da a baya ya sanyaya ().

Ta waɗannan matakan, za'a iya ƙara sitaci mai tsayayya a cikin abinci gama gari, kamar su dankali, shinkafa da taliya.

Dankali

Dankali shine asalin tushen sitaci mai cin abinci a yawancin ɓangarorin duniya (18).

Koyaya, mutane da yawa suna muhawara ko dankali yana da lafiya ko a'a. Wannan na iya zama wani bangare saboda yawan dankalin turawa, gwargwadon yawan abincin da ke daukaka yawan suga a cikin jini ().

Yayinda ake alakanta yawan amfani da dankalin turawa da haɗarin kamuwa da ciwon sukari, wannan na iya faruwa ta hanyar sifofin da aka sarrafa kamar su soyayyen faransa maimakon gasa ko dahuwa ().

Yadda ake shirya dankali yana tasirin tasirin sa akan lafiya. Misali, sanyaya dankali bayan girki na iya kara yawan sitaci mai tsayayya.

Wani bincike ya gano cewa sanyaya dankali da daddare bayan dafa shi ya ninka abinda yake cikin sitaci (3).

Bugu da ƙari, bincike a cikin mazan 10 masu ƙoshin lafiya sun nuna cewa yawancin sitaci mai tsayayya a cikin dankali ya haifar da ƙaramar amsar sukarin jini fiye da carbs ba tare da sitaci mai tsayayyar ba ().

Shinkafa

An kiyasta cewa shinkafa babban abinci ne na kusan mutane biliyan 3.5 a duk duniya, ko kuma sama da rabin mutanen duniya ().

Sanyaya shinkafa bayan girki na iya inganta lafiya ta hanyar kara yawan sitacin da yake dauke dashi.

Studyaya daga cikin binciken ya kwatanta farar shinkafa da aka dafa da farin shinkafar da aka dafa, a sanyaya ta tsawon awanni 24 sannan a sake yin zafi. Shinkafar da aka dafa sannan a sanyaya tana da sitaci 2.5 na ƙarfi kamar na dafafaffiyar shinkafa ().

Masu binciken sun kuma gwada abin da ya faru a lokacin da nau’ikan shinkafar da manya masu lafiya 15 suka cinye ta. Sun gano cewa cin shinkafar da aka dafa sannan sanyaya shinkafa ta haifar da ƙaramar amsar glucose.

Duk da yake ana buƙatar ƙarin bincike a cikin mutane, wani bincike a cikin beraye ya gano cewa cin shinkafar da aka maimaita ta mai sanyi da sanyaya ta haifar da ƙarancin nauyi da rage ƙwayar cholesterol ().

Taliya

Ana yin taliya da amfani da alkama. An cinye ko'ina cikin duniya (, 26).

Ba a yi bincike sosai game da tasirin dafa abinci da taliyan sanyaya don ƙara sitaci mai jurewa ba. Koyaya, wasu bincike sun nuna cewa dafa abinci sannan sanyaya alkama na iya ƙara yawan abun cikin sitaci mai tsayayya.

Studyaya daga cikin binciken ya gano cewa sitaci mai tsayayya ya karu daga 41% zuwa 88% lokacin da alkama take da zafi da kuma sanyaya ().

Duk da haka, ana amfani da nau'in alkamar a cikin wannan binciken a cikin burodi fiye da taliya, duk da cewa alkama iri biyu suna da alaƙa.

Dangane da bincike a cikin sauran abinci da alkama da aka keɓe, zai yuwu cewa sitaci mai juriya ya karu ta hanyar dafawa sannan sanyaya taliya.

Ba tare da la'akari ba, ana buƙatar ƙarin karatu don tabbatar da hakan.

Sauran Abinci

Baya ga dankali, shinkafa da taliya, za a iya kara sitaci a sauran abinci ko sinadarai ta hanyar dafawa sannan a sanyaya su.

Wasu daga cikin waɗannan abinci sun haɗa da sha'ir, wake, da kuma wake ().

Ana buƙatar ƙarin bincike don ƙayyade cikakken jerin abinci a cikin wannan rukunin.

Takaitawa: Za'a iya ƙara sitaci mai jurewa a cikin shinkafa da dankali ta sanyaya su bayan dahuwa. Stara sitaci mai tsayayya na iya haifar da ƙaramar amsar sukari a cikin jini bayan cin abinci.

Taya zaka Kara yawan shan sitaci ba tare da canza abincinka ba

Dangane da binciken, akwai hanya madaidaiciya don ƙara yawan shan sitaci ba tare da canza abincinku ba.

Idan kana yawan shan dankali, shinkafa da taliya a kai a kai, kana iya tunanin dafa su kwana daya ko biyu kafin ka ci su.

Sanyin wadannan abinci a cikin firinji na dare ko na wasu yan kwanaki na iya kara karfin sitaci dinsu.

Bugu da ƙari, bisa ga bayanai daga shinkafa, dafaffun abinci da sanyaya har yanzu suna da abun cikin sitaci mafi tsayayya bayan sake zafin jiki ().

Wannan ita ce hanya mai sauƙi don ƙara yawan abincin ku na fiber tunda ana ɗaukan sitaci mai tsauri wani nau'i ne na zare (1).

Koyaya, kuna iya jin cewa waɗannan abincin sun fi dafaffen sabo ne. A wannan halin, nemi sulhu wanda zai yi aiki a gare ku. Kuna iya zaɓar wani lokacin sanyaya waɗannan abincin kafin ku ci su, duk da haka wasu lokutan ku ci su dafaffun sabo.

Takaitawa: Hanya mai sauki wacce zaka kara yawan sitaci a jikinka shine ka dafa dankali, shinkafa ko taliya kwana daya ko biyu kafin ka ci.

Layin .asa

Tsayayyen sitaci na musamman ne saboda yana ƙin narkewa kuma yana haifar da fa'idodin kiwon lafiya da yawa.

Duk da yake wasu abinci suna da sitaci mai tsayayya fiye da wasu don farawa, hanyar da kuke shirya abincinku na iya tasiri yadda yawancin yake.

Mayila ku iya ƙara sitaci mai jurewa a cikin dankali, shinkafa da taliya ta hanyar sanyaya waɗannan abinci bayan kun dafa su kuma sake zana su daga baya.

Kodayake kara sitaci a cikin abincinku na iya samun fa'idodin kiwon lafiya da yawa, akwai kuma wasu hanyoyin don ƙara yawan abincin ku.

Yanke shawara ko shirya abinci ta wannan hanyar yana da daraja yana iya dogara idan kuna cin isasshen fiber.

Idan kun sami yalwar fiber, ƙila ba zai dace da wahalar ku ba. Koyaya, idan kuna gwagwarmaya don cin isasshen zare, wannan na iya zama hanyar da kuke son la'akari da ita.