Me yasa Abincin Abincin Abincin ku ba duka bane

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A cikin ta shafi, Yadda Ake Cin Abinci, Refinery29 mai koyar da cin abinci mai hankali Christy Harrison, MPH, RD yana taimaka muku yin hakan ta hanyar amsa tambayoyin abinci da abinci masu mahimmanci.

Yaya muni yake cin karin kumallo mai zaki? Likitanci na likitanci ya taɓa tsawata min don samun 'ya'yan itace da oatmeal don karin kumallo saboda ta ce tana zub da sukari na jini abu na farko da safe.

Wannan babbar tambaya ce, kuma ina jin ta da yawa daga abokan cinikina. Amsar ta takaice ita ce, karin kumallo mai zaki ba "mummuna ba ne," amma yana iya zama ba koyaushe yana sa ku ji mafi kyawun ku ba.

Duk da cewa likitan ilmin likitanci ba shine mafi kyawun mutumin da zai karɓi shawarar abinci daga (alal misali, ba zan kira oatmeal da 'ya'yan itace "mai daɗi ba," a zahiri, amma ƙari akan hakan daga baya), naku daidai ne cewa cin taimakon carbohydrates shi kadai yake yi sa sukarin jinin ku ya tashi da sauri fiye da idan kuna da wani abu mafi daidaito, tare da furotin, mai, ko fiber ban da carbohydrates.

Hakan ya faru ne saboda lokacin da kuke cin carbohydrates, tsarin narkewar ku yana karya su zuwa wani nau'in sukari da ake kira glucose, wanda shine tushen tushen makamashi ga dukkan bukatun jikin ku. Sugar shine nau'in carbohydrate. A gaskiya ma, duk sugars carbohydrates ne - amma ba duk carbohydrates ne sugars (sauran manyan nau'o'in carbohydrates sune starches da fiber). Gabaɗaya, ana rushe sukari zuwa glucose da sauri fiye da sauran nau'ikan carbohydrates, wanda ke nufin suna shiga cikin jinin ku da sauri kuma yana iya haifar da "karu" na jini-sukari sannan a tsoma, idan an ci shi kaɗai.

Wannan yana nufin cewa idan kuna da karin kumallo mai sukari da gaske, mai yiwuwa ba za ku sami kuzari na dogon lokaci ba. Amma, idan kun ci sugars tare da sauran abincin da ke rage jinkirin sha, za a iya guje wa wannan yanayin ɓarna da ɓarna. Dauki, alal misali, karin kumallo na oatmeal-da-fruit. Tabbas, 'ya'yan itacen yana dauke da wasu sikari na halitta, amma kuma yana da kyakkyawan kashi na fiber, wanda ke taimakawa rage hawan jini-sukari. Ditto oatmeal, wanda a cikin sifar sa mafi yawa ya zama sitaci da fiber, ba tare da sukari ba kwata -kwata. Kuma ko kuna yayyafa ɗan sukari akan madarar oatmeal, ku ci fakiti irin na ɗanɗano, ko siyan kwano daga cafe ɗin da kuka fi so, oatmeal ɗinku har yanzu yana iya ƙunsar ƙasa da sukari fiye da hatsi mai sanyi (wanda har yanzu yana da kyau zaɓin kumallo, idan abin da kuke so kenan).

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