Kankana: glycemic index, da adadin kuzari, amfani da kwayoyin

Kankana - mai dadi, gani m 'ya'yan itace da wani musamman m dandano. A kakakin Asia yana da amfani da alama abubuwa da kuma bitamin. Halitta sugars ana iya digested da jiki, don haka shi ne low kalori. Amma a nan shi ne contraindicated ga masu ciwon sukari kankana, da glycemic index yana da isasshen high. M cikakke samfurin sau da yawa cinye sabo. Mafi mashahuri iri a Rasha ne Farmer da torpedoes.

Janar halaye na kankana

Domin mu compatriots daya daga cikin rare kankana ne a guna. A glycemic index, wanda aka inganta hanyar yin amfani da kankana, kamata faɗakar da waɗanda suke shan wuya daga ciwon sukari. Ga Sauran kankana - mai tsaron ɗakunan ajiya na gina jiki. A karuwa a bukatar da samfurin ne na halitta ne ko da yaushe rani. Kankana ne m saboda dadi, m iyawa. The m cibiyoyin na kwakwalwa a lokacin da tayin da aka samar ta hanyar yin amfani da "farin ciki hormone", wanda elevates yanayi.

Kankana nasa ne da iyali daga cikin kabewa, kokwamba - ta kusa zumunta, saboda haka shi ne wani kayan lambu. A o, wani 'ya'yan itace ne da ake kira kankana. Shi yana da daban-daban siffar dangane da iri-iri. Yana iya zama cylindrical, mai siffar zobe. Launi - rawaya, da fari, ruwan kasa, kore, sau da yawa tare da juna ko ratsi. Ciki ne tsaba, nama fari. Za a iya auna har zuwa 20 kg, amma talakawan 'ya'yan weighs daga 2 zuwa 10 kg. Russia ne samuwa, yafi Uzbek kankana torpedo kuma balagagge a tsakiyar rariya ko Kazachka Farmer. Akwai irin m kankana - Mamordika, ore a wurare masu zafi yanayi.

Amfanin ga jiki kankana

Kankana a cikin abun da ke ciki na da 40% na ruwa, dangi kankana kankana - 90%. Ya ƙunshi sunadarai, sitaci, fructose, sucrose, carbohydrates. Ya kunshi abin da ake ci fiber. A warkar Properties ne saboda da abun ciki na phosphorus, da baƙin ƙarfe, magnesium, silicon, alli, da dai sauransu A bambancin da kuma bitamin C :., PP, B1, B2, E, A. kankana Amfanin kwayoyin da aka hada mataki. Alli Qarfafa kashi nama, kamar yadda ake bukata domin zuciya da jini. Enzymes kunshe ne a cikin kankana, inganta jini samuwar, da 'ya'yan itace ne da amfani a anemia. Diuretic Properties damar yin amfani da kankana da magani daga mafitsara. Tare da yau da kullum da amfani da samfurin da aka samu daga wani kwayoyin cholesterol. Silicon, located nan a wuce haddi, yana da kyau sakamako a kan kwakwalwa, sa'an nan - a kan m tsarin. All physiological matakai a cikin jiki komawa zuwa al'ada. Ascorbic acid taimaka inganta tsarin na rigakafi, don haka da cewa a lokacin rani kawai bukatar Stock sama a kan bitamin C da cin isasshen na kankana. An shawarar da samfurin ga marasa lafiya bayan tiyata taimaka wajen mayar da jini girma.

contraindications

Abin da kyau da samfurin, ya yi wasu contraindications wa wasu mutane, za su iya zama cutarwa ga kiwon lafiya. Kamar yadda aka ambata a sama, da kankana ba da shawarar yin amfani da ga wadanda suka sha wahala daga ciwon sukari ko na ciki miki. Za ka iya hada shi a cikin abinci (a kananan yawa), bayar da cewa sauran carbohydrates suna cire daga menu. Kankana, da glycemic index wanda yake daidai da 65, da cika fuska qara matakin na jini glucose. Saukake digestible sugars (pectin) dauke a cikin samfurin ne 13%. Shayarwa suna kuma ba da shawarar yin amfani da wata kankana. Uwar ta madara, akwai a cikin kankana enzymes zai iya sa colic a jarirai baby. Kamar yadda nutritionists ce, ba za ka iya hada wannan samfurin tare da sunadarai (madara, kwayoyi). A wannan yanayin, fuskanci wani rashin lafiyan dauki, da kuma na ciki da matsaloli. Ci kankana mafi raw tsakanin abinci, ba a hade tare da wasu kayayyakin.

Kankana: caloric da glycemic index

Idan muka kwatanta da kankana da sauran kayayyakin, shi ne daraja ambata cewa caloric abun ciki da shi yana da matukar kadan. Duk da haka, wannan samfurin da aka dauke su da wata halitta da makamashi, domin ya ƙunshi a cikin abun da ke ciki na azumi utilizable sugar, wanda ake kira pectin. Ya sauri narkewar, kuma wannan na taimaka wa wani karu a jini sugar matakai. Idan muka yi la'akari da glycemic index of kankana da kankana, sa'an nan da index of wins kankana - 65, daga kankana index mafi girma - 72.

Saboda haka da yawa da adadin kuzari a kankana? Da farko shi ya dogara da iri-iri. A kasar mu, ya fi na kowa - da kuma torpedo Farmer. Tsakanin su, akwai wani babban bambance-bambance, amma idan ka tara da 'ya'yan musamman domin rage cin abinci, ya kamata ka san cewa 100 grams na samfurin Kolhoznicy da adadin kuzari - 30, yayin da Torpedo - 38.

Domin nauyi asara akwai da yawa abun da ake ci da cewa sun hada da rage cin abinci kankana. Proper yarda kunna shi ga wani mako zuwa rabu da 'yan kilo. Babban alama na rage cin abinci - kananan amma m rabo. Kada ka manta da cewa kankana yana da wani m diuretic sakamako, saboda haka kada ku manta da sha yalwa na ruwa (har zuwa 3 lita rana). Jigon wannan rage cin abinci - Ana saukewa kuma sauran ga dukan narkewa kamar fili. Sanin kalori kankana, kowa na iya haifar da wa kansu wani mutum rage cin abinci da ke daidai a gare jikinka.

kankana torpedo

Waɗanda suka zaɓi da kankana kasuwar a kan nasu, tabbas lura da cewa iri bambanta a cikin siffar, launi, launi. Babban bangaren, ba shakka, ne sosai jiki. A sweetest kankana - sa torpedo, don haka ta caloric abun ciki ne mafi girma fiye da na wasu, a cikin 100 grams - 38 kcal. Idan muka kwatanta shi da 15% th yogurt, shi za a iya ƙarasa da cewa karshen ne yafi adadin kuzari. Saboda haka Torpedo dangana ga abin da ake ci kayayyakin. Waɗanda suke kallon su Figures, iya hada shi a rage cin abinci. A glycemic index torpedo melons - 68, dole ne a kula da mutum fama da ciwon sukari.

kankana Farmer

Idan ka karba a guna iri-iri domin hada shi a rage cin abinci domin nauyi asara, za ka iya amince ba, baicin Collective Farm. A farko fitina, za ka iya nan da nan sanin cewa wannan iri-iri ne mafi m, ba shi da irin sugary-zaki da dandano, kamar torpedo. Haka kuma, da caloric abun ciki na samfurin zai yi kasa da: 100 g - 30 kcal. Glycemic index Guna Farmer ma dan kadan karami fiye da Torpedo, shi ne 65. ciwon sukari iya iya hada Collective Farm a cikin menu, idan cire daga cikin abinci da sauran carbohydrates.

Abin da ya yi la'akari

Bari mu yi babban karshe cewa bukatar da za a gani a lokacin da yin amfani da wannan zaki m 'ya'yan, ba ya cutar da lafiyar ka:

• Iri tare da rage abun ciki na sukari da low caloric abun ciki, amma saboda pectin - a high glycemic index. A sakamakon - kaifi, albeit mai shudewa, karuwa a jini glucose matakan. Marasa lafiya da irin 2 ciwon sukari m, kiba sami kyau sakamako (akan rage jiki nauyi), amma faruwa unfavorable hawa da sauka a cikin jini glucose matakan. Dalilin da cewa - a guna, wadda da glycemic index ne babban isa. Ya kamata dauki wannan a cikin asusun.
• Ga marasa lafiya da 1st irin ciwon sukari da aka yarda a yi amfani da kankana, amma yayin da manne ga ka'idojin da rage cin abinci. Babban bukata a wannan harka - da adadin carbohydrates cinye kamata cikakken bi da kashi na insulin, kazalika da jiki aiki.
• Domin duk da amfani da kankana shi bada shawarar a farkon rabin yini. Ba bukatar ka hada shi tare da wasu kayayyakin. Ana sa kaifi hanji ruri. Yana da kyau don kauce wa sharing tare da sauran na narkewa abinci.
• La'akari a cikin wani abinci diary da adadin carbohydrates cinye.

Mene ne glycemic index (GI)

Glycemic index nuna yadda zai iya tashi a jini glucose matakan lokacin cinyewa wani abinci. Wannan yana da muhimmanci wajen saka idanu da wannan? Kome da kome. Amma musamman ga wadanda suke so su rasa nauyi ko wahala daga endocrine cututtuka. A glycemic index matakan yadda sauri jiki decomposes carbohydrates cikin sugars, wanda muke bukata domin samar da makamashi.

Menene glycemic index sikelin? Auna da kudi na 1 naúrar zuwa 100. A kasan carbohydrates a abinci, don haka shi ne m. Low rates na GI nuna cewa samfurin ba ya haifar da jini sugar hawa da sauka. A talakawan dabi'u na GI moderately kara da matakin na glucose. High karatu GOP hanyar surges sugar, tare da ƙara insulin matakan, da kuma jiki zai fara tara mai.

Yana iya ƙarasa da cewa, baicin kamata ba ga waɗanda kayayyakin da cewa suna da ƙananan rates na GI. Daga cikin wadannan kayayyakin a ko'ina carbohydrates ana tuba zuwa makamashi, yayin da mafi girma rates na GI carbohydrates ana tunawa nan da nan. Idan zagi na irin kayayyakin, jiki fara adana makamashi, wato, ajiye shi a cikin jiki mai.

Table glycemic index

Kuma yanzu dubi asali jerin abinci tare da glycemic index. Yana ba ka damar siffar your menu daidai.

Foods da low GI:

• Kefir - 15.
• Kirki ba, daban-daban kwayoyi - 15.
• Waken soya - 16.
• Wake - 19.
• Cranberry, cranberries, cherries, fructose - 20.
• Duhu cakulan, berries - 25.
• Skimmed madara - 32.
• Low-mai yogurt - 33.
• Bran abinci - 35.
• Sha'ir burodi - 38.
• Buckwheat, oatmeal, da ɓaure, gooseberries - 40.
• Spaghetti, macaroni, lemu, tangerines - 42.

Products da wani talakawan GI:

• Peas, apricots, peaches - 43.
• Kvass, giya - 45.
• Inabi - 46.
• Figure - 47.
• Sha'ir flakes, kiwi, mangoro - 50.
• Gwangwani wake - 52.
• Buckwheat, oatmeal cookies, oat bran - 55.
• Boiled dankali - 56.
• Kankana - 65.
• Zabibi, bushe da 'ya'yan itatuwa - 67.
• Mashed dankali, masara, farar shinkafa - 70.

Foods da wani babban GI:

• Kankana - 72.
• Alkama burodi, soyayyen dankali - 75.
• Caramel masara flakes - 80.
• Amai - 88.
• Alhãli kuwa shinkafa - 94.
• Maltose -105.
• Glucose - 100.