INKOMBA YE-GLYCEMIC KAFULAWA: I-OAT, I-RYE, ILAYISI, NJLL.

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I-Flour ingumkhiqizo wokugcina wokusanhlamvu wokusanhlamvu. Isetshenziselwa ukwenza isinkwa, i-khekhe, i-pasta neminye imikhiqizo kafulawa. Kubalulekile ukuthi abantu abanesifo sikashukela bazi inkomba ye-glycemic kafulawa, kanye nezinhlobo zayo, ukuze bakhethe izinhlobo ezifanelekile zokupheka izitsha ezine-carbohydrate ephansi.

Yini ukugaya?

Amafutha atholakala kusetshenziswa impahla eyodwa eluhlaza, kepha ngezindlela ezahlukahlukene zokucutshungulwa, ahlukile ekugayeni kwawo:

Ukugaya okuhle - umkhiqizo onjalo uwumphumela wokuhlanza okusanhlamvu kusuka kugobolondo, ingquza ne-aleurone. I-digestible ngenxa yenani elibalulekile lama-carbohydrate ekwakhiweni.
Ukugaya okuphakathi - lolu hlobo lwefulawa lunefayibha evela egobolondo lokusanhlamvu. Ukusetshenziswa kukhawulelwe.
Ukugaya ama-coarse (ufulawa wokusanhlamvu wonke) - okufana okusanhlamvu okuchotshoziwe. Umkhiqizo unazo zonke izinto zesithako sokudla. Ilunge kakhulu futhi inenzuzo yokusebenzisa ushukela nokudla okunempilo.

Ukuqhathaniswa kwempuphu cishe.

isitashi (kusuka ku-50 kuye ku-90% kuya ngezinhlobo);
amaprotheni (kusuka ku-14 kuye ku-45%) - ezinkombeni zikakolweni aphansi, ku-soy - ophakeme kakhulu;
lipids - kuze kufike ku-4%;
i-fiber - i-fiber yokudla;
Amavithamini e-B-chungechunge;
i-retinol;
i-tocopherol;
ama-enzyme;
amaminerali.

Ufulawa wamasondo

Izinhlobo eziningana zenziwa ukolweni. Ibanga eliphakeme libonakala ngokuqukethwe okuphansi kwefayibha, usayizi omncane wezinhlayiyana kanye nokungabikho kwamagobolondo okusanhlamvu. Umkhiqizo onjalo unokuqukethwe okuphezulu kwekhalori (334 kcal) kanye nama-index abalulekile we-glycemic (85). Lezi zinkomba zihlukanisa ufulawa kakolweni we-premium-grade njengokudla okuvinjelwe kuyingxenye ebalulekile yokudla kwabanesifo sikashukela.

I-Wheat-based Top Grade Isitha seziguli zesifo sikashukela

Izinkomba zezinhlobo ezisele:

Owokuqala - ubukhulu bezinhlayiyana bukhudlwana, okuqukethwe kwekhalori - 329 kcal, GI 85.
Izinkomba zobukhulu besibili zikububanzi obufika ku-0,2 mm, amakhalori - 324 kcal.
I-Krupchatka - izinhlayiya ezifika ku-0,5 mm, zihlanzwe kusuka egobolondweni, zinezinga elincane le-fiber.
Ufulawa wamaphephadonga - kufika ku-0,6 mm, okusanhlamvu okungahleliwe kuyasetshenziswa, ngakho-ke inani lamavithamini, ama-microelements kanye ne-fiber liphezulu kakhulu kunabameli abedlule.
Ufulawa wokusanhlamvu ophelele - ugaya okusanhlamvu okuluhlaza okwenziwe ngezinto ezingavuthiwe, okuwusizo kakhulu kubo bonke abantu abaphilile nabagulayo.

Kubalulekile! Ekudleni kohlobo lwesifo sikashukela sohlobo 1, ukusetshenziswa kwefulawa yokusanhlamvu kuvunyelwe, kodwa kaningi. Ngokwesifo sohlobo 2, kungcono ukuyeka ngokuphelele izitsha zikafulawa kakolweni, ngoba izidakamizwa ezinciphisa ushukela azikwazi "ukuvimba" inani lama-carbohydrate atholakele, ngokungafani ne-insulin.

Ufulawa we-oat

Kuzo zonke izinto zokusetshenziswa ezisetshenziselwa ukukhiqiza ama-oatmeal, ama-oats anezinga eliphansi kakhulu lama-carbohydrate (58%). Ngaphezu kwalokho, ukwakheka kwezinhlayiya kufaka i-beta-glucans, okwehlisa ushukela wegazi futhi kusize ukukhipha i-cholesterol eyeqile, kanye namavithamini we-B-chungechunge nezinto zomkhondo (i-zinc, i-iron, selenium, i-magnesium).

Ukungeza imikhiqizo esekwe oat ekudleni kunganciphisa isidingo somzimba se-insulin, futhi inani elikhulu le-fiber lisiza ukuguquguqula ipheshana lokugaya ukudla. Inkomba ye-glycemic isebangeni eliphakathi - amayunithi angama-45.

I-Oatmeal - umkhiqizo wokugaya okusanhlamvu

Izitsha ezingaba khona ezisuselwa ku-oatmeal yesifo sikashukela:

amakhukhi we-oatmeal;
ama-pancake anesiraphu yesiphu namantongomane;
ophaya ngama-apula amnandi namuncu, amawolintshi.

Buckwheat

Ufulawa we-Buckwheat (inkomba ye-glycemic ingama-50, amakhalori - 353 kcal) - umkhiqizo wokudla okuvumela ukuthi uhlanze umzimba ngobuthi nangobuthi. Izici eziwusizo zezinto ezimele:

Ama-pancake enziwe ngofulawa we-rye wesifo sikashukela

Amavithamini e-B enza uhlelo lwezinzwa oluyimfihlo noluphakathi lube;
I-nicotinic acid isusa i-cholesterol eyeqile, ibale ukujikeleza kwegazi;
ithusi libambe iqhaza ekukhuleni nasekuhlukaniseni amaseli, liqinisa izivikela zomzimba;
i-manganese isekela indlala yegilo, yenza izinga le-glycemia livumele inani elithile lamavithamini;
i-zinc ibuyisa isimo sesikhumba, izinwele, izipikili;
ama-acids abalulekile ahlinzeka ngesidingo samasu wezinto zamandla;
i-folic acid (ebaluleke kakhulu ngesikhathi sokukhulelwa) inomthelela ekuthuthukisweni okujwayelekile kwesibeletho futhi ivimbele ukuvela kokukhubazeka kwe-neural tube;
i-iron isiza ukukhulisa i-hemoglobin.

Kubalulekile! Kungaphethwa ngokuthi umkhiqizo kufanele ufakwe ekudleni kweziguli ezinesifo sikashukela nabantu abalandela imithetho yokudla okunempilo.

Ufulawa wombila

Umkhiqizo une-indexline glycemic index yama-70, kepha ngenxa yokwakhiwa kwawo nezakhiwo eziningi ezisebenzayo, kufanele kube yingxenye yokudla kwabantu bobabili abaphilile nabagulayo. Inamazinga aphezulu wefayibha, onomphumela omuhle esizalweni sokugaya nokugaya.

Izinombolo ezibalulekile ze-thiamine zifaka isandla enkambweni ejwayelekile yezinqubo zezinzwa, zithuthukise ukuhanjiswa kwegazi ukuya ebuchosheni. Umkhiqizo osuselwa kummbila ususa i-cholesterol eyeqile, ukusheshisa ukwenziwa kabusha kwamaseli nezicubu, kuthuthukisa ukukhula kwemishini yokusebenza kwemisipha (ngokumelene nesizinda somsebenzi obalulekile womzimba).

Umkhiqizo weRye

I-Fat rye (inkomba ye-glycemic - 40, okuqukethwe kwekhalori - 298 kcal) yizinhlobonhlobo ezifunwa kakhulu zokwenziwa kwezinhlobo ezahlukene zemikhiqizo kafulawa. Lokhu ikakhulukazi kuthinta abantu abathambekele kwi-hyperglycemia. Inani elikhulu lezakhamzimba liqukethe izinhlobonhlobo zangemuva, ezitholakala kusuka ku-rye okusanhlamvu.

Umkhiqizo osuselwa eRye - isitolo samavithamini namaminerali abalulekile

I-rye kafulawa isetshenziselwa isinkwa sokubhaka, kepha okuqukethwe ngamaminerali kanye namavithamini kuphakeme kathathu kunokolweni, futhi nenani le-fiber - ibhali ne-buckwheat. Ukuqanjwa kubandakanya izinto ezibalulekile:

phosphorus;
calcium
potaziyamu
ithusi
i-magnesium
insimbi
Amavithamini we-B

Ufulawa wefilakisi

Inkomba ye-glycemic ye-flaxseed inamayunithi angama-35, ayihlobanisa nemikhiqizo evunyelwe. Okuqukethwe kwekhalori nakho kuphansi - 270 kcal, okubalulekile ekusebenziseni lolu hlobo lwefulawa ukukhuluphala.

Ufulawa wefilakisi wenziwa ngefilakisi ngemuva kokuthi likhishwe kulo ngokucindezela okubandayo. Umkhiqizo unezakhiwo ezilandelayo ezizuzisayo:

iguqula izinqubo ze-metabolic;
kuvusa ukusebenza kwendlela yokugaya ukudla;
kuvimbela i-pathologies yenhliziyo nemithambo yegazi;
iguqula i-glycemia ne-cholesterol;
ubopha izinto ezinobuthi futhi asuse emzimbeni;
inomphumela wokulwa nomdlavuza.

I-pea kafulawa

I-GI yomkhiqizo iphansi - 35, okuqukethwe kwekhalori - 298 kcal. I-pea kafulawa inamandla okunciphisa izinkomba ze-glycemic zeminye imikhiqizo ngenkathi idla. Izinhlobo ze-metabolic processors, zivimbela ukukhula nokwanda kwamaseli we-tumor.

I-pea oatmeal - umkhiqizo ongenama-gluten

Umkhiqizo wehlisa izinkomba eziningi ze-cholesterol esegazini, isetshenziselwa izifo zezixhobo ze-endocrine, ezivikela ekuthuthukisweni kokuntuleka kwe-Vitamin.

Kubalulekile! Ufulawa we-pea ulungile ngokwenza amasobho, amasoso kanye no-gravy, ama-pancake, ama-tortilla, ama-pancake, ama-donuts, izitsha eziphambili ezisuselwa enyameni, imifino namakhowe.

Ufulawa we-Amaranth

I-Amaranth ibizwa ngokuthi isitshalo se-herbaceous esinezimbali ezincane, zomdabu eMexico. Imbewu yalesi sitshalo edliwayo futhi isetshenziswa ngempumelelo ekuphekeni. I-Amaranth kafulawa indawo enhle yalabo okusanhlamvu okuchotshoziwe abane-GI ephezulu. Inkomba yakhe ingamayunithi angama-25 kuphela, okuqukethwe ikhalori - 357 kcal.

Izakhiwo zikafulawa we-Amaranth:

inenani elikhulu le-calcium;
cishe akukho mafutha;
iqukethe izinto ezinomphumela we-antitumor;
ukusetshenziswa njalo komkhiqizo kukuvumela ukuthi ususe i-cholesterol eyeqile bese ubuyisela umfutho wegazi kokujwayelekile;
kuqinisa izivikelo zomzimba;
Kuvunyelwe kulabo abangakwazi ukubekezelela i-gluten (akufakiwe)
kubhekwe njenge-antioxidant enamandla;
Isiza ukugcina ibhalansi ye-hormonal.

Umkhiqizo welayisi

Ufulawa welayisi unesinye sezinkomba eziphakeme kakhulu ze-GI - 95. Lokhu kwenza ukuthi kwenqatshelwe kubantu abanesifo sikashukela nabantu abakhuluphele. Okuqukethwe kwekhalori komkhiqizo kungama-366 kcal.

Ufulawa welayisi uqukethe wonke amavithamini e-B-chungechunge, i-tocopherol, ama-macro- nama-microelements (i-iron, i-zinc, i-selenium, i-molybdenum ne-manganese). Inzuzo yomkhiqizo isuselwa ekwakhekeni okuphelele kwama-amino acid adingekayo ekusebenzeni okujwayelekile komzimba womuntu. Ngaphezu kwalokho, ayikho i-gluten kule ufulawa.

Umkhiqizo osuselwa ezintweni eziluhlaza zerayisi zingasetshenziswa ukwenza ama-pancake, amakhekhe, amaswidi ahlukahlukene. Isinkwa esinjalo asilungele isinkwa sokubhaka, ngoba lokhu, inhlanganisela kakolweni iyasetshenziswa.

Ufulawa weSoya

Ukuthola umkhiqizo onjalo, sebenzisa inqubo yokugaya ubhontshisi othosiwe I-Soy ibhekwa njengendawo yokugcina amaprotheni yemvelaphi yezitshalo, i-iron, amavithamini e-B-series, i-calcium. Emashalofini ezitolo ungathola inhlobonhlobo egcine zonke izinto eziwusizo, namafutha aphansi (i-GI yi-15). Embodiment yesibili, ufulawa uqukethe izinkomba ze-calcium ne-protein protein enkulu.

Umkhiqizo onamafutha aphansi - umnikazi we-GI ephansi kunazo zonke izinhlobo zefulawa

Izici zomkhiqizo:

cholesterol ephansi;
ukulwa nesisindo ngokweqile;
ukuvimbela kwenhliziyo nesifo se-vascular;
izakhiwo ezilwa nomdlavuza;
ukulwa nezimpawu zokunqamuka kokuya esikhathini nokuya esikhathini;
antioxidant.

Umkhiqizo osuselwa ku-soy usetshenziselwa ukwenza ama-buns, amakhekhe, ophaya, ama-muffin, ama-pancake ne-pasta. Kuhle njenge-thickener ye-grvy eyenziwe yasekhaya nososo, ithatha indawo yamaqanda enkukhu ngokwekhwalithi nokwakheka (1 isipuni = 1 iqanda).

Ukwaziswa kilojoule, i-GI nezindawo zikafulawa ezisuselwa ezintweni ezingafani zokusetshenziswa kuzokuvumela ukuthi ukhethe ukudla okuvunyelwe, kuhlukanise ukudla, ukugcwalise kabusha ngezakhi ezidingekayo.

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