Yin la'akari da abin da za ku ci idan kuna da ciwon sukari zai iya zama aiki mai ban mamaki. Yin zabi mai mahimmancin abinci wanda zai tasiri lafiyar ka da kuma karfin jinin jininka ba koyaushe bane. Wannan shine dalilin rarraba ainihin gaskiya da kuma gano abin da mafi kyawun abincinku na abinci yana da mahimmanci.
Ɗaya daga cikin tambayoyin da sau da yawa ke kawowa a cikin ciwon sukari shine: Ya kamata ku ci shinkafa shinkafa ko shinkafa shinkafa?
Akwai amsa mai mahimmanci.
Amfanin lafiyar lafiyar Rice
Rice, wani hatsi mai laushi, ana amfani dashi a matsayin mai yalwace ta hanyar fiye da rabi na yawan mutanen duniya. A gaskiya ma, bisa ga Majalisar Dinkin Duniya:
Amirkawa suna cin abincin shinkafa 25 a kowace shekara. Asians suna cin abinci kimanin dala 300 a kowace shekara, yayin da a Ƙasar Larabawa an kimanin 450 fam, kuma a Faransa game da fam 10.
Ɗaya daga cikin dalilan shinkafa yana da kyau sosai saboda yana dacewa da kowane dandano da kayan yaji, kuma yana ƙara abu da rubutu zuwa abinci. Kuma, ko da shike yana da mota carbohydrate, yana da amfanin kiwon lafiya wanda zai iya sanya ciki har da shinkafa a cikin abincinka abin da zafin zuciya.
Maimakon narkar da shinkafa gaba ɗaya, mutane da yawa sun za i su ci shinkafa launin ruwan kasa a kan shinkafa don amfanin lafiyarsa kuma yana da tasirin glucose mai hankali. A gaskiya ma, binciken da masana kimiyya suka gudanar a Harvard School of Health, ya nuna cewa maye gurbin shinkafa da shinkafa tare da shinkafar launin ruwan kasa zai iya rage yawan ciwon sukari da kimanin kashi 16 cikin dari.
Rice Rashin Ƙari yana da Ƙari da Ma'adanai
Rashin shinkafa shinkafa ne, yana nufin cewa kashi 100 na hatsi yana da kyau, yana barin shi da karin bitamin, ma'adanai, da fiber fiye da fararen.
An yi shinkafar shinkafa-wani tsari wanda hatsi ke wucewa a tsakanin na'ura inda aka yi ta birgima kuma ramin yana da hankali a "kwance", yana barin kernel fata.
Kayan shafawa yana faruwa don rage lokaci mai dafa abinci, ƙaddamar da rayuwa, da kuma laushi, amma duk da haka, shin shinkafa ba hatsi ne ba kuma anyi la'akari da hatsi, hatsi mai tsabta .
Brown shinkafa ya ƙunshi gine-gine, b-bitamin wanda ke taimakawa da carbohydrate metabolism. Har ila yau, ya ƙunshi magnesium da selenium. Magnesium shi ne tsarin ɓangarorin kasusuwa wanda ke taimakawa a daruruwan halayen enzyme da ke cikin jerin DNA da sunadarai kuma ana buƙatar don hawan magunguna da ƙwayar ƙwayar tsoka. Selenium rinjayar thyroid aiki kuma yana da muhimmanci a cikin antioxidant enzymes.
Rice Rashin Ƙari yana Ƙarƙashin Ƙari
Brown shinkafa ya ƙunshi sau bakwai more fiber fiye da shinkafa shinkafa ta bauta. Wannan yana da mahimmanci ga mutanen da ke fama da ciwon sukari saboda fiber yana da muhimmanci a cikin jin dadi da kuma karfafa masu yaduwar jini . Fiber yana taimakawa cikin zuciya, kuma yana iya taimaka wajen rage mummunar cholesterol.
Ɗaya daga cikin kofin dafaren shinkafa na shinkafa shinkafa ya ƙunshi 0.5 grams na fiber, yayin da 1 kofin shinkafa shinkafa yana dauke da 3.5 grams na fiber. Brown shinkafa kuma yana dauke da adadin kuzari da ƙwayoyin carbohydrates da yawa fiye da shinkafa shinkafa (kimanin calories 25 da 7 g carbohydrate).
Rice Rashin Gishiri yana da Girmaccen Glycemic Index
Ƙididdigar glycemic shine lambar da yawancin abincin da ke dauke da carbohydrate a kan sikelin 1 zuwa 100.
Abincin da ya fi girma a kan sikelin, kusa da 100, sune abinci mai girma-glycemic abinci, yayin da abinci a kan ƙananan ƙananan, kusa da 1 sune abincin abinci mara kyau. Manufar da ke bayan glycemic index shi ne cewa mafi girma glycemic index abinci zai tayar da jini sugars sauri fiye da rage glycemic index abinci.
Rawan shinkafa shinkafa kusan 50 a kan glycemic index chart, yayin da shinkafa shinkafa game da 63-72. Sabili da haka, fararen shinkafa za ta tayar da jini fiye da launin shinkafa. Kodayake shinkafar launin ruwan kasa ya fi ƙananan a kan glycemic index, ba ya sanya shi mai low glycemic index abinci. Ya kamata a sarrafa yawancin shinkafa mai launin ruwan kasa da kuma auna dangane da shirin abinci na mutum da adadin carbohydrates wanda ya kamata a ci a kowane cin abinci.
Kullum magana, 1/3 kopin dafa shinkafa ya ƙunshi game da 15 g of carbohydrate. Idan kuna cin shinkafa launin ruwan ku a matsayin babban carbohydrate a lokacin cin abincin ku, ya kamata kuyi la'akari da iyakokin ku zuwa kimanin ɗayan hannu ɗaya ko nauyin kofin (abin da yake daidai da 45 g na carbohydrate).
Lokacin da shakka game da yadda abinci zai shafi jini dinku, duba shi kafin da bayan. Da kyau, sa'o'i biyu bayan fara fara cin abinci gwargwadon jini ya kamata ya zama ƙasa da 180mg / dL. Idan hakan ya fi girma, to, watakila ka ci da yawa shinkafa ko shinkafa ba zabi mai kyau na carbohydrate ba.
Kowane mutum yana nuna nau'i daban-daban na carbohydrates a hanyoyi daban-daban. Bugu da kari, abincin abincin zai iya taka rawa. Alal misali, idan ka ci shinkafar launin shinkafa da wake kawai ko shinkafa shinkafa, kifi, da kayan lambu, za ka iya ganin wani jini daban-daban na jini bayan cin abinci.
Sauran Bayanai Game da Rice don Yi la'akari
- Rice shi ne hatsi marasa kyauta wanda mutane da ke bin abinci marar yisti zasu iya jin dadi.
- Bugu da ƙari, launin ruwan shinkafa, shinkafar daji shine hatsi ne mai yawan gaske a cikin bitamin, ma'adanai, da fiber.
- Daban shinkafa sun kasu kashi kashi a kan nau'in hatsi na hatsi, hatsi na matsakaici, ko gajeren hatsi. Alal misali, shinkafa Basmati launin shinkafa shinkafa mai tsawo ne, yayin da shinkafa shinkafa da shinkafa, wanda ake kira risotto, iri iri ne na shinkafa. Tsawon hatsi na iya shafar abun ciki na sitaci na shinkafa. Rashin shinkafa na shinkafa na iya zama sarchier fiye da hatsi mai tsawo. Alal misali, 3/4 na launin ruwan kasa Basmati shinkafa ya ƙunshi 33 g na carbohydrate, yayin da, daya kofin na dafa shi gajeren hatsi launin ruwan kasa shinkafa ya ƙunshi 35 g na carbohydrate. Wannan bazai da mahimmanci, amma idan kayi bin tsari mai cin gashin motsi na carbohydrate, za ku so ku san bambanci. Lokacin da shakka, a koyaushe ka rubuta alamu.
- Wasu mutanen da ke fama da ciwon sukari suna iƙirarin cewa lalata shinkafa yana da tasiri a kan sugars jini. Kodayake kwaskwarima ko tuba shinkafa ba hatsi ba ne, yana da ƙananan glycemic index fiye da shinkafa na yau da kullum. A lokacin sarrafawa, wasu daga cikin bitamin da kuma ma'adanai suna raye cikin hatsi, amma har yanzu bai fi dacewa da launin shinkafar launin ruwan kasa ba. Idan kana son shinkafa kuma yana da alama yana da wahalar da za a sarrafa jini a lokacin da ka ci shi, to, zaka iya ba da shinkafa shinkafa a kowane lokaci.
- Rashin haɓaka ya ƙunshi karin bitamin da ma'adanai fiye da shinkafa na yau da kullum.
> Sourc es
> Labensky, SR, Hause, AM. A kan Abincin: Littafin Culinary Fundamentals. 3rd ed. Upper Sadle River, NJ: Prentice Hall, 2003: 638
> Cibiyar Linus Pauling. Micronutrients ga Lafiya .
> Sun Q, et al. White shinkafa, shinkafar shinkafar, da kuma hadarin ciwon sukari iri na 2 a maza da mata na Amurka. Tsaro na Magungunan Hoto . Yuni 14, 2010; 170 (11): 96-9.
> Majalisar Dinkin Duniya. Rice da shinkafa da shinkafa shinkafa Satumba na watan.