Kayan Abinci 19 Waɗanda suke Da Girma a sitaci

Wadatacce

• 1. Masarar (74%)
• 2. Shinkafa Krispies Cereal (72.1%)
• 3. Pretzels (71.3%)
• 4-6: Fulawa (68-70%)
• 4. Furen gero (70%)
• 5. Fulawar Dawa (68%)
• 6. Farin Fari (68%)
• 7. Gwanin Gishiri (67.8%)
• 8. Hatsi (57.9%)
• 9. Fure-Alkama duka (57.8%)
• 10. Nan da nan Noodles (56%)
• 11-14: Gurasa da Kayan Gurasa (40.2-44.4%)
• 11. Turanci Muffins (44.4%)
• 12. Bagels (43.6%)
• 13. Farar Gurasa (40.8%)
• 14. Tortillas (40.2%)
• 15. Shortkread Cookies (40.5%)
• 16. Shinkafa (28.7%)
• 17. Taliya (26%)
• 18. Masara (18.2%)
• 19. Dankali (18%)
• Layin .asa

Ana iya raba sinadarin Carbohydrates zuwa manyan sassa uku: sukari, zare da sitaci.

Sitaci shine mafi yawancin nau'in carb, kuma mahimmin tushen makamashi ga mutane da yawa. Hatsi na hatsi da tushen kayan lambu sune tushen yau da kullun.

An rarraba sitaci a matsayin hadadden carbs, tunda sun ƙunshi ƙwayoyin sunadarai da yawa waɗanda aka haɗasu.

A al'adance, ana kallo masu ɗauke da carbi a matsayin zaɓuɓɓukan lafiya. Cikakken abincin da ke cike da abinci a hankali yakan saki sikari a cikin jini, maimakon haifar da matakan sukarin jini da ke hauhawa cikin sauri ().

Yankunan sukari na jini ba su da kyau saboda suna iya barin ku gajiya, yunwa da sha'awar ƙarin abinci mai ɗaci (2,).

Koyaya, yawancin abincin da mutane suke ci a yau suna da tsabta sosai. A zahiri suna iya sa matakan sukarin jininka su hauhawa cikin sauri, duk da cewa an sanya su a matsayin hadadden carbs.

Wancan ne saboda ƙarancin abinci mai ƙarancin abinci ya ƙwace kusan dukkanin abubuwan gina jiki da fiber. A sauƙaƙe, suna ƙunshe da adadin kuzari marasa amfani kuma suna ba da ƙarancin abinci mai gina jiki.

Yawancin karatu kuma sun nuna cewa cin abinci mai wadataccen sinadarai mai alaƙa yana da alaƙa da haɗarin kamuwa da ciwon sukari na 2 na musamman, cututtukan zuciya da ƙimar nauyi (,,,).

Wannan labarin ya lissafa abinci guda 19 wadanda suke da yawan sitaci.

1. Masarar (74%)

Masassar (Masassar hatsi) wani irin laushin gari ne wanda ake yin sa ta nika busassun ƙwayoyin masara. Ba shi da alkama, wanda ke nufin yana da lafiya a ci idan kuna da cutar celiac.

Kodayake noman masara yana dauke da wasu sinadarai masu gina jiki, yana da yawa sosai a cikin carbi da sitaci. Kofi ɗaya (gram 159) ya ƙunshi gram 126 na carbs, wanda gram 117 (74%) sitaci ne (8).

Idan kuna zaɓar naman masara, zaɓi mafi hatsi maimakon nau'in ƙwayoyin cuta. Lokacin da aka shuka ƙwayar masara, takan rasa wasu ƙwayoyi da na abinci.

Takaitawa: Masarar gari ne wanda ba shi da alkama wanda aka yi shi da busasshen masara. Kofi ɗaya (gram 159) ya ƙunshi gram 117 na sitaci, ko kuma kashi 74% cikin nauyi.

2. Shinkafa Krispies Cereal (72.1%)

Rice Krispies shahararriyar hatsi ce wacce aka yi ta dunƙulen shinkafa. Wannan kawai hadewar buhunan shinkafa ne da manna sukari wanda aka kirkira shi cikin sifofin shinkafa mai ɗanɗano.

Sau da yawa ana ƙarfafa su da bitamin da ma'adinai. Abincin 1-ounce (gram 28) ya ƙunshi kashi ɗaya bisa uku na bukatunku na yau da kullun don thiamine, riboflavin, folate, iron, da bitamin B6 da B12.

Wannan ya ce, Rice Krispies suna aiki sosai kuma suna da ƙarfi sosai a sitaci. Abincin 1-ounce (gram 28) ya ƙunshi gram 20.2 na sitaci, ko kuma 72.1% da nauyi (9).

Idan Rice Krispies kayan abinci ne a cikin gidan ku, kuyi la’akari da zaɓin wani karin kumallo mai ƙoshin lafiya. Kuna iya samun cerean healthyan hatsi masu lafiya a nan.

Takaitawa: Rice Krispies shahararren hatsi ne da aka yi da shinkafa kuma an ƙarfafa shi da bitamin da kuma ma'adanai. Sun ƙunshi gram 20.2 na sitaci a kowane awo, ko kashi 72.1% da nauyi.

3. Pretzels (71.3%)

Pretzels sanannen abun ciye-ciye ne wanda ke cikin ingantaccen sitaci.

Matsakaicin aiki na 10 pretzel twists (gram 60) ya ƙunshi gram 42.8 na sitaci, ko 71.3% da nauyi (10).

Abin baƙin ciki, ana yin pretzels galibi da ingantaccen garin alkama. Irin wannan gari na iya haifar da zafin suga na jini kuma ya ba ka gajiya da yunwa (11).

Mafi mahimmanci, yawan spikes na sukari na jini na iya rage ikon jikin ku don rage yawan jinin ku da kyau, kuma yana iya ma haifar da rubuta ciwon sukari na 2 (,,).

Takaitawa: Pretzels galibi ana yin shi ne da ingantaccen alkama kuma yana iya sa yawan jini ya karu da sauri. Aikin gram 60 na juzu'i 10 ya ƙunshi gram 42.8 na sitaci, ko kuma kashi 71.4% cikin nauyi.

4-6: Fulawa (68-70%)

Fulawa abubuwa ne masu amfani da kayan yin burodi iri iri da kuma kayan ɗakunan ajiya.

Sun shigo iri daban-daban, kamar su dawa, gero, alkama da ingantaccen garin alkama. Hakanan galibi suna cikin sitaci.

4. Furen gero (70%)

Ana yin garin gero daga niƙan hatsin gero, ƙungiyar tsohuwar hatsi mai ƙoshin gaske.

Kofi daya (gram 119) na gero ya ƙunshi gram 83 na sitaci, ko kashi 70% cikin nauyi.

Garin gero shima a dabi'ance bashi da alkama kuma yana da wadatar magnesium, phosphorus, manganese da selenium ().

Gero na Pearl shine irin gero da aka fi yaduwa. Kodayake gero na lu'u-lu'u na da matukar amfani, akwai wasu shaidu da ke nuna cewa zai iya tsoma baki tare da aikin maganin karoid. Koyaya, illolin da ke cikin mutane basu da tabbas, saboda haka ana buƙatar ƙarin karatu (,,).

5. Fulawar Dawa (68%)

Dawa shine tsohuwar hatsi mai gina jiki wanda aka kera shi don yin garin dawa.

Kofi ɗaya (gram 121) na masara ya ƙunshi gram 82 na sitaci, ko kuma kashi 68% cikin nauyi. Kodayake yana da yawa a cikin sitaci, garin dawa shine zabi mafi kyau fiye da yawancin nau'ikan gari.

Wannan saboda rashin kyauta ne kuma kyakkyawan tushen furotin da fiber. Kofi daya yana dauke da gram 10.2 na furotin da kuma fiber na gram 8 ().

Haka kuma, dawa shine babban tushen antioxidants. Nazarin ya nuna cewa waɗannan antioxidants na iya taimakawa wajen rage juriya na insulin, rage cholesterol na jini kuma suna iya samun abubuwan da ke haifar da cutar kansa (,,).

6. Farin Fari (68%)

Cikakken hatsi yana da abubuwa masu maɓalli guda uku. Layer na waje an san shi da bran, ƙwayoyin cuta ɓangaren haifuwa ne na hatsi, kuma ƙarshen abinci shine wadatar abinci.

Ana yin farar gari ta hanyar yanke alkama gabaɗaya daga cikin kwaya da ƙwayar cuta, waɗanda ke cike da abinci mai gina jiki da zare ().

Wannan ya bar ƙarshen endosperm, wanda aka niƙa shi zuwa farin gari. Gabaɗaya ƙarancin abinci mai gina jiki kuma yawanci yana ƙunshe da adadin kuzari mara amfani ().

Bugu da kari, endosperm yana ba farin fata babban abun ciki na sitaci. Kofi daya (gram 120) na farin gari ya ƙunshi gram 81.6 na sitaci, ko kuma kashi 68% cikin nauyi (25).

Takaitawa: Fulawar gero, garin dawa da farin fure shahararrun fure ne mai irin wannan abun sitaci. Daga cikin gungun, dawa shine mafi lafiya, yayin da farin gari bashi da lafiya kuma ya kamata a guje shi.

7. Gwanin Gishiri (67.8%)

Masu gishirin gishiri ko na sikari suna da sirara, murabba'ai mahaɗan waɗanda aka yi su da ingantaccen garin alkama, yisti da soda. Mutane galibi suna cin su tare da kwanon miya ko miyar kuka.

Dukda cewa masu fasa gishirin suna da karancin kalori, amma kuma suna da karancin bitamin da kuma ma'adanai. Bugu da kari, suna da matukar girma a sitaci.

Misali, yawan buhunan gishiri biyar (gram 15) ya ƙunshi gram 11 na sitaci, ko kuma 67.8% da nauyi (26).

Idan kuna jin daɗin fashewa, zaɓi waɗanda aka yi da 100% cikakke hatsi da tsaba.

Takaitawa: Kodayake masu fasa gwanin gishiri sanannen abun ciye-ciye ne, amma suna da karancin abinci mai gina jiki kuma suna da yawan sitaci. Halin da ake amfani da shi na gishirin gishiri biyar (gram 15) ya ƙunshi gram 11 na sitaci, ko kuma 67.8% da nauyi.

8. Hatsi (57.9%)

Oats na daga cikin hatsi mai kyau na lafiya da zaka iya ci.

Suna ba da adadin furotin mai kyau, zare da mai, da kuma nau'ikan bitamin da na ma'adanai. Wannan yana sa hatsi kyakkyawan zaɓi don lafiyayyen karin kumallo.

Bugu da ƙari, nazarin ya nuna cewa hatsi na iya taimaka maka rage nauyi, rage matakan suga na jini da rage haɗarin kamuwa da cututtukan zuciya (,,).

Kodayake kodayake suna ɗaya daga cikin abinci mai ƙoshin lafiya da ƙari mai kyau ga abincinku, suma suna da yawan sitaci. Koya ɗaya na hatsi (gram 81) ya ƙunshi gram 46.9, ko kuma 57.9% da nauyi (30).

Takaitawa: Oats kyakkyawan zaɓi ne na karin kumallo kuma yana ɗauke da nau'o'in bitamin da ma'adanai da yawa. Kofi daya (gram 81) ya ƙunshi gram 46.9, ko 57.9% da nauyi.

9. Fure-Alkama duka (57.8%)

Idan aka kwatanta da ingantaccen gari, garin alkama gabaɗaya ya fi wadata da ƙarancin sitaci. Wannan ya sa ya zama mafi kyawun zaɓi a kwatancen.

Misali, kofi 1 (gram 120) na garin alkama duka ya ƙunshi gram 69 na sitaci, ko kuma kashi 57.8% cikin nauyi ().

Kodayake duka nau'ikan fulawar suna ɗauke da irin wannan adadin na ɗumbin ɗumbin dunƙule, dukkanin alkama yana da fiber kuma yana da ƙoshin lafiya. Wannan ya sa ya zama mafi lafiya zaɓi don girke-girke.

Takaitawa: Cikakken alkama shine babban tushen fiber da abubuwan gina jiki. Kofi ɗaya (gram 120) ya ƙunshi gram 69 na sitaci, ko kuma 57.8% da nauyi.

10. Nan da nan Noodles (56%)

Noodles na yau da kullun sanannen abinci ne na saukakawa saboda suna da arha da sauƙi a yi su.

Koyaya, ana sarrafa su sosai kuma gabaɗaya suna da ƙarancin abinci mai gina jiki. Bugu da kari, yawanci suna da kitse da kuma carbi.

Misali, fakiti guda daya yana dauke da gram 54 na carbi da gram 13.4 na mai (32).

Yawancin carbs daga noodles suna zuwa daga sitaci. A fakiti ya ƙunshi gram 47.7 na sitaci, ko kuma kashi 56% cikin nauyi.

Bugu da ƙari, nazarin ya nuna cewa mutanen da ke cin noodal ɗin nan da nan fiye da sau biyu a mako suna da haɗarin cututtukan zuciya, ciwon sukari da cututtukan zuciya. Wannan ya bayyana gaskiyane ga mata (,).

Takaitawa: Nan da nan noodles ana sarrafa su sosai kuma suna da ƙarfi sosai a sitaci. Packaya daga cikin fakiti ya ƙunshi gram 47.7 na sitaci, ko kuma kashi 56% cikin nauyi.

11-14: Gurasa da Kayan Gurasa (40.2-44.4%)

Gurasa da kayan abinci burodi ne na yau da kullun a duniya. Wadannan sun hada da farin bired, bagels, muffins na Ingilishi da tortillas.

Koyaya, yawancin waɗannan samfuran ana yin su ne da ingantaccen garin alkama kuma suna da ƙimar glycemic index. Wannan yana nufin za su iya haɓaka saurin jini (11).

11. Turanci Muffins (44.4%)

Muffins na Ingilishi suna da madaidaiciya, nau'in burodi mai zagaye wanda yawanci akan gasa shi kuma ana amfani dashi tare da man shanu.

Muffin Ingilishi na yau da kullun ya ƙunshi gram 23.1 na sitaci, ko 44.4% da nauyi (35).

12. Bagels (43.6%)

Bagels shine samfurin burodi gama gari wanda ya samo asali daga Poland.

Hakanan suna cikin sitaci, suna bada gram 38.8 a matsakaiciyar jaka, ko kuma 43.6% cikin nauyi (36).

13. Farar Gurasa (40.8%)

Kamar ingantaccen garin alkama, ana yin farin gurasa kusan daga ƙarshen alkama. Hakanan, yana da babban abun ciki na sitaci.

Fararre guda biyu na farin burodi sun ƙunshi gram 20.4 na sitaci, ko kuma 40.8% da nauyi (37).

Farin gurasa shima bashi da fiber, bitamin da kuma ma'adanai. Idan kuna son cin gurasa, zaɓi zaɓi na hatsi maimakon.

14. Tortillas (40.2%)

Tortillas wani nau'i ne na sirara, madaidaiciyar burodi da aka yi da masara ko alkama. Sun samo asali ne daga Meziko.

Tilla daya (gram 49) ta ƙunshi gram 19.7 na sitaci, ko kuma 40.2% da nauyi ().

Takaitawa: Gurasa suna da nau'ikan daban-daban, amma galibi suna da sitaci kuma ya kamata a iyakance su a cikin abincinku. Kayan burodi kamar su muffins na Ingilishi, bagel, farin burodi da bijimai suna ɗauke da kusan sitaci 40-45% da nauyi.

15. Shortkread Cookies (40.5%)

Kukunan Shortbread kayan gargajiya ne na mutanen Scotland. A al'adance ana yin su ne ta hanyar amfani da sinadarai uku - sukari, man shanu da gari.

Hakanan suna da girma sosai a sitaci, tare da kuki mai nauyin gram 12 mai ɗauke da gram 4.8 na sitaci, ko kuma 40.5% da nauyi ().

Bugu da ƙari, yi hankali da kukis na gajeren abinci. Suna iya ƙunsar ƙwayoyin trans-roba, waɗanda ke da alaƙa da haɗarin cututtukan zuciya, ciwon sukari da mai mai ciki,,,.

Takaitawa: Kukunan Shortbread suna da sitaci mai yawa, dauke da gram 4.8 na sitaci a kowane kuki, ko kuma kashi 40.5% da nauyi. Ya kamata ku rage su a cikin abincin ku saboda suna da yawan adadin kuzari kuma suna iya ƙunsar ƙwayoyin mai.

16. Shinkafa (28.7%)

Shinkafa ita ce abincin da aka fi amfani da shi a duniya ().

Hakanan yana da yawa a cikin sitaci, musamman a yanayin da bai dahu. Misali, oza 3.5 (gram 100) na shinkafar da ba'a dafa ba tana dauke da gram 80.4 na carbi, wanda 63.6% sitaci ne (43).

Koyaya, idan aka dafa shinkafa, abun cikin sitaci yakan sauka sosai.

A gaban zafi da ruwa, ƙwayoyin sitaci suna shan ruwa suna kumbura. Daga qarshe, wannan kumburin yana katse alakar da ke tsakanin kwayoyin sitaci ta hanyar aiwatar da ake kira gelatinization (44).

Sabili da haka, oza 3.5 na dafa shinkafa kawai na dauke da sitaci 28.7%, saboda dafa shinkafar tana ɗaukar ruwa mai yawa (45).

Takaitawa: Shinkafa ita ce abincin da aka fi amfani da shi a duniya. Ya ƙunshi ƙasa da sitaci idan aka dafa shi, saboda ƙwayoyin sitaci suna tsotse ruwa kuma suna lalacewa yayin aikin girkin.

17. Taliya (26%)

Taliya ita ce nau'in noodle wanda yawanci ana yin shi ne daga durum alkama. Ya zo ta hanyoyi daban-daban, kamar su spaghetti, makaroni da fettuccine, don kawai kaɗan.

Kamar shinkafa, taliya tana da karancin sitaci idan an dahu saboda tana shayar da kanshi zafi da ruwa. Misali, busassun spaghetti yana dauke da sitaci 62.5%, yayin da spaghetti da aka dafa ya ƙunshi sittin 26% kawai (46, 47).

Takaitawa: Taliya ta zo ta hanyoyi daban-daban. Ya ƙunshi sitaci 62.5% a cikin busasshiyar siga, da kashi 26% na sitaci a dafaffunsa.

18. Masara (18.2%)

Masara ita ce ɗayan hatsi da aka fi amfani da su. Hakanan yana da mafi girman abun cikin sitaci tsakanin dukkan kayan lambu (48).

Misali, kofi 1 (gram 141) na kwayar masara ta ƙunshi gram 25.7 na sitaci, ko kuma 18.2% da nauyi.

Kodayake kayan lambu ne masu kara kuzari, masara tana da matukar gina jiki kuma yana da babban ƙari ga abincinku. Musamman yana da wadataccen fiber, da kuma bitamin da kuma ma'adanai irin su folate, phosphorus da potassium (49).

Takaitawa: Kodayake masara tana da yawan sitaci, amma a dabi'ance tana dauke da sinadarin fiber, bitamin da kuma ma'adanai. Kofi ɗaya (gram 141) na masarar masara ya ƙunshi gram 25.7 na sitaci, ko kuma 18.2% da nauyi.

19. Dankali (18%)

Dankali yana da ban sha'awa sosai kuma yana da wadataccen abinci a gidaje da yawa. Yawancin lokaci suna daga cikin abinci na farko da ke zuwa hankali yayin da kake tunanin abinci mai tsauri.

Abin sha'awa, dankali baya dauke da sitaci kamar na fulawa, kayan gasa ko hatsi, amma sunada sitaci fiye da sauran kayan lambu.

Misali, dankakken sikalin dankalin turawa (gram 138) ya ƙunshi gram 24.8 na sitaci, ko kuma 18% da nauyi.

Dankali bangare ne mai kyau na daidaitaccen abinci saboda sune babban tushen bitamin C, bitamin B6, folate, potassium da manganese (50).

Takaitawa: Kodayake dankali yana da sitaci idan aka kwatanta shi da yawancin kayan lambu, amma kuma suna da wadataccen bitamin da kuma ma’adanai. Wannan shine dalilin da yasa dankali har yanzu kyakkyawan sashi na daidaitaccen abinci.

Layin .asa

Starch shine babban carbohydrate a cikin abinci kuma babban ɓangare na yawancin abinci mai mahimmanci.

A cikin abincin zamani, abincin da ke cikin sitaci yakan zama mai tsafta sosai kuma an cire masa fiber da na abinci. Wadannan abinci sun hada da ingantaccen garin alkama, bagel da garin masara.

Don kula da ingantaccen abinci, da nufin rage yawan cin waɗannan abincin.

Abincin da ke cike da tataccen abinci yana da alaƙa da haɗarin kamuwa da ciwon sukari, cututtukan zuciya da riba mai nauyi. Bugu da kari, suna iya haifar da sikarin jini ya karu da sauri sannan ya fadi da karfi.

Wannan yana da mahimmanci musamman ga mutanen da ke fama da ciwon sukari da prediabetes, tunda jikinsu ba zai iya ingantaccen cire sukari daga jini ba.

A gefe guda kuma, cikakkun hanyoyin da ba a sarrafa su na sitaci kamar su dawa, hatsi, dankali da sauran wadanda aka lissafa a sama ba za a kauce musu ba. Su manyan hanyoyin fiber ne kuma suna ƙunshe da nau'ikan bitamin da ma'adinai.