Lafiyayyun hatsi masu lafiya don Ciwon suga

Wadatacce

• Menene glycemic index?
• Menene nauyin glycemic?
• Masassarar masara
• Inabi-kwaya
• Kirim na alkama
• Muesli
• Kayan shinkafa
• Oatmeal
• Alkama mai alkama
• Sari da madadin

Zaɓin karin kumallo daidai

Lokacin da kake cikin saurin safiya, ƙila ba ku da lokacin cin komai sai kwanon hatsi mai sauri. Amma yawancin nau'ikan abincin karin kumallo ana ɗora su tare da carbohydrates masu saurin narkewa. Wadannan carbs galibi suna yin sama sosai akan jerin glycemic. Wannan yana nufin jikinka da sauri ya rushe su, wanda ke haɓaka matakan sukarin jinin ku da sauri. Idan kana da ciwon suga, hakan na iya zama haɗari.

Abin farin ciki, ba duk hatsi ake yin irinsu ba. Karanta don koyo game da zaɓuɓɓukan hatsi masu ƙarancin suga wanda zai iya fitar da kai daga ƙofar da sauri, ba tare da sanya ka cikin hawan suga ba.

Mun jera shawarwarin mu daga mafi girman daraja akan glycemic index zuwa mafi kimantawa.

Menene glycemic index?

Lissafin glycemic, ko GI, yana auna yadda carbohydrates da sauri ke ɗaga yawan sikarin jininka. Idan kana da ciwon suga, zai fi kyau ka zaɓi abinci tare da ƙimar GI. Sun dauki tsawon lokaci don narkewa, wanda zai iya taimakawa hana ɓarkewar jini a cikin jinin ku.

A cewar Harvard School of Health Public:

• abinci mai ƙananan-GI yana da darajar 55 ko lessasa
• matsakaici-GI abinci yana da darajar 56-69
• abinci mai girma-GI suna da darajar 70-100

Hada abinci zai iya tasiri yadda suke narkewa da kuma tallata cikin jininka, kuma daga karshe kimar su ta GI. Misali, cin hatsin GI mai matsakaicin girma tare da yogurt na Girka, kwayoyi, ko wasu nau'ikan abinci masu matsakaicin matsayi na GI na iya rage saurin narkewar abinci da iyakance zafin jini.

Menene nauyin glycemic?

Glycemic load wani ma'auni ne na yadda abinci ke shafar sukarin jininka. Yana la'akari da girman rabo da narkewar nau'ikan carbohydrates. Yana iya zama hanya mafi kyau don gano kyakkyawan zaɓi na carb. Misali, karas suna da babban darajar GI amma suna da ƙananan glycemic. Kayan lambu yana ba da zabi mai kyau ga mutanen da ke fama da ciwon sukari.

A cewar Harvard School of Health Public:

• nauyin glycemic a ƙarƙashin 10 yana da ƙasa
• nauyin glycemic na 11-19 matsakaici ne
• nauyin glycemic na 20 ko mafi girma yana da girma

Idan kana da ciwon suga, zai fi kyau ka fara ranarka tare da low GI load breakfast.

Masassarar masara

A matsakaita, masarar masara suna da darajar GI na 93 da nauyin glycemic na 23.

Mafi shahararren alama ita ce Kellogg's Corn Flakes.Zaka iya siyan shi a sarari, mai sanƙo, ko cikin zuma da bambancin goro. Babban kayan aikin shine masarar milled, wanda ke da ƙimar GI mafi girma fiye da sauran abincin hatsi. Idan aka nika masara, sai a cire takaddarta ta waje mai wuya. Wannan ya bar baya da samfurin sitaci wanda bashi da darajar abinci mai gina jiki da kuma dumbin carbohydrates masu saurin narkewa cikin sauri.

Inabi-kwaya

'Ya'yan inabi suna da darajar GI ta 75 da nauyin glycemic na 16, haɓakawa akan hatsin masara.

Hatsin ya ƙunshi kernels zagaye da aka yi da garin alkama da kuma sha'ir marainarya. Yana da kyakkyawan tushen bitamin B6 da B12, da folic acid.

'Ya'yan inabi suna bayar da kusan gram 7 na zare a kowace rabin kofi. Fiber yana da mahimmanci ga mutanen da ke fama da ciwon sukari. Zai iya taimaka jinkirin narkewar abinci, daidaita jinin ku. Hakanan yana iya taimakawa rage matakan cholesterol.

Kirim na alkama

A kan matsakaici, kirim na yau da kullun yana da darajar GI na 66 da nauyin glycemic na 17. Saurin nan take yana da darajar GI mafi girma.

Wannan hatsin zafin an yi shi ne daga ingantaccen ƙasa, alkama mai hatsi. Yana da santsi mai santsi da dandano na dabara. Shahararrun samfuran sun hada da B&G Foods da Malt-O-Meal.

Kirim na alkama yana ba da miligrams 11 na baƙin ƙarfe a kowane hidim, gwargwado mai girma. Jini jajayen ku suna amfani da wannan ma'adinan don ɗaukar oxygen a jikin ku duka.

Muesli

A matsakaici, muesli yana da darajar GI na 66 da nauyin glycemic na 16.

Ya ƙunshi ɗanyen birgima da sauran sinadarai, kamar busassun 'ya'yan itace, tsaba, da goro. Abubuwan shahararrun mutane sun hada da Bob's Red Mill da Familia Swiss Muesli Cereal.

Tare da tushen hatsi, muesli babban tushen fiber ne.

Kayan shinkafa

Kayan hatsi na shinkafa, kamar su Kellogg's Special K, yakan shafi matakan sukarin jini da ke ƙasa da Muesli. Musamman K yana da ƙimar GI na 69 da nauyin glycemic 14.

Akwai nau'ikan musamman na Musamman na K wadanda suka hada da, Red Berries, Fruit & Yogurt, Multigrain, da Oats & Honey. Dukansu suna da nau'ikan caloric daban-daban da na abinci mai gina jiki.

Oatmeal

Oatmeal shine ɗayan zaɓin hatsi mafi lafiya, yana shigowa a ƙimar GI na 55 da nauyin glycemic na 13.

Ana yin Oatmeal da ɗanyen hatsi. Kuna iya zaɓar na musamman, na ɗabi'a, ko sanannun samfuran ƙarfafu, kamar Quaker. Amma ayi hattara: hatsi mai sauri suna da nauyin glycemic sau biyu kamar hatsi na yau da kullun. Yi hankali don kauce wa nau'ikan daɗin da aka rigaya, tunda sun ƙunshi ninki biyu da sukari da adadin kuzari.

Oatmeal shine tushen fiber.

Alkama mai alkama

Kayan hatsi na alkama sune masu cin nasara, idan yakai ga samun darajar GI mafi ƙaranci da nauyin glycemic. A matsakaici, suna da darajar GI na 55 da nauyin glycemic na 12.

Lokacin da ake aiki a matsayin hatsi, ana sarrafa ɗanyen alkama zuwa flakes ko pellets. Sun fi hatsi na shinkafa nauyi, saboda yawan fiber ɗinsu.

Itatuwan alkama shima yana da wadataccen ruwa a ciki, iron, zinc, da magnesium. Wasu samfuran masu ƙarfi sune tushen asalin folic acid da bitamin B12. Kellogg's All-Bran da Post na 100% Bran sune zaɓuɓɓuka masu kyau.

Sari da madadin

Idan baku jin daɗin cin hatsi, akwai wasu zaɓuɓɓukan karin kumallo da yawa. Yi la'akari da isa ga ƙwai masu wadataccen furotin da burodi da aka yi da alkama mai hatsi ko hatsin rai. Kwai ya ƙunshi ƙasa da gram 1 na carbohydrates, don haka ba shi da tasiri kaɗan a kan sukarin jininka. Itari da hakan zai rage saurin narkewar duk wani abincin da yake cin abinci tare da shi.

Yi hankali idan yazo da abubuwan sha. Ruwan ita Fruan itace suna da ƙimar yawan glycemic index fiye da duka thana fruitsan itace. Zaɓi dukan lemu ko apple maimakon ruwan 'ya'yan itace.