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Dabbobi daban -daban na keto, paleo da sauran abubuwan abinci da suka danganci kitse da sunadarai, da kuma “kusan kin amincewa da carbohydrates” suna kan gaba a cikin yanayin rage nauyi na duniya a yau. Amma carbohydrates ne babban tushen kuzari ga jiki… A yau za mu gaya muku dalilin da ya sa yakamata su kasance a cikin abincin kowane mutum da yadda ake zaɓar madaidaitan hanyoyin carbohydrates!
Ba duka carbohydrates aka halicce daidai ba.
Daga kwas din ilimin halittar makaranta, mutane da yawa suna tuna cewa duk carbohydrates sun kasu kashi -kashi da sauri. Ana samun carbohydrates mai sauri (ko mai sauƙi) a cikin sugars na yau da kullun da abinci mai ɗanɗano, 'ya'yan itacen sukari, wasu kayan marmari, kuma, abin mamaki, madara. Suna shafar jiki da sauri sosai kuma suna ba da ƙarfi da ƙarfi da ƙarfi.
Koyaya, saboda saurin lalacewarsu, carbohydrates masu sauƙi suna haifar da tsalle mai ƙarfi a cikin matakan sukarin jini, kuma ƙarfi mai yawa, wanda ba shi da lokacin sarrafawa daga jiki, ana ajiye shi a ciki ta hanyar tanadin mai. Wannan shine dalilin da yasa lokacin da suke magana game da bada carbohydrates, suna nufin, da farko dai, masu saurin carbohydrates.
Me yasa ake buƙatar jinkirin carbs?
Slow (ko hadadden) carbohydrates suna da mahimmanci ga jiki. Ba kamar sauƙi mai sauƙi ba, ƙwayoyin carbohydrates masu sarƙaƙƙiya suna lalata jiki a hankali kuma a hankali. Sabili da haka, sune tushen tushen ƙarfin kuzari, taimako don rage yunwa na dogon lokaci da kiyaye matakin sukarin jini akai.
Mafi kyawun tushen carbohydrates sannu a hankali shine kayan lambu masu sitaci, legumes, taliya na durum da, ba shakka, hatsi da hatsi. Haɗin aiki na waɗannan samfuran a cikin abinci ba wai kawai yana ba da ƙarfi da kuzari ga jiki ba, amma har ma yana taimakawa wajen kula da kyakkyawan adadi da siriri ba tare da gajiyar da kanku tare da abinci mai hanawa ba.
Mafi kyawun tushen hadadden carbohydrates
Buckwheat
Buckwheat hakika sarauniyar hatsi ce mai lafiya da jinkirin carbohydrates! Baya ga gaskiyar cewa yana iya ba wa jiki ƙarfi na dogon lokaci, buckwheat ya ƙunshi ma'adanai masu amfani da abubuwa da yawa (gami da baƙin ƙarfe, magnesium, calcium, potassium da phosphorus), bitamin A, E da rukunin B - sosai yana da mahimmanci don ingantaccen aikin tsarin juyayi da aikin kwakwalwa…
Tabbas, don a kiyaye duk waɗannan abubuwan da aka gano a cikin hatsin da ya yiwu, dole ne a zaɓi albarkatun ƙasa don sa, a tsabtace su sosai kuma a sarrafa su da inganci. Wannan yana taimakawa ba kawai don adana ƙimar abinci na buckwheat ba, har ma don rage lokacin dafa abinci. Yana da dacewa musamman don dafa buckwheat a cikin buhunan rabe -raben abubuwa, kamar waɗanda daga Makfa. Irin wannan buckwheat baya buƙatar rinsing, baya tsayawa kan jita -jita kuma yana ba ku damar yin lissafin adadin adadin sabis ɗin da ake buƙata.
Lu'u-lu'u lu'u-lu'u
Pearl sha'ir wani jagora ne a cikin jerin hatsi masu amfani. Yana da kyakkyawan tushen phosphorus, potassium, magnesium da fluoride. Bugu da ƙari, sha'ir lu'u -lu'u wani nau'in "hadaddun matasa" ne, kantin bitamin E, PP, rukunin B da amino acid masu amfani (musamman lysine) - yana da matukar mahimmanci don kula da matashiyar mata da kyawun fata.
Don haka, ana yin sha'ir na Makfa da lu'ulu'u daga kyawawan kayan Altai ta hanyar amfani da fasahar murkushewa, wanda zai baka damar kara amfani a jiki. Ba ya buƙatar rinsing ko preoaking, wanda kuma yana taimakawa adana abubuwan gina jiki da bitamin.
Sha'ir grits
Saboda wasu dalilai, hatsin sha'ir, wanda har yanzu ba a yi amfani da shi ba, ba shi da mahimmanci da amfani ga jiki. Ya ƙunshi har zuwa 65% jinkirin carbohydrates, game da 6% fiber, wanda ke da amfani kuma ya zama dole don narkewar da ta dace, sinadarin mai mai ƙwari, bitamin D da rukunin B (folic acid, wanda yake da amfani musamman ga mata), da ma'adanai da yawa.
Don adana duk waɗannan abubuwa masu amfani, bitamin da fiber, ba a narkar da girar sha'ir ta Makfa niƙa da goge - sai dai a samu kyakkyawan ci. Ingantaccen aiki da shirye-shiryen sha'ir yana ba da gudummawa ga narkewar abinci mai kyau, ƙarfin ƙarfi da aiki, da kiyaye siriri.
Garin alkama
Sau da yawa ana ambata taliyar Durum a matsayin kyakkyawan kyakkyawan tushen ƙwayoyin carbs. Koyaya, akwai kuma ƙarin madaidaiciyar madaidaiciya - abincin alkama. Yana riƙe da duk fa'idodi masu fa'ida na durum alkama, kyakkyawar hanyar samar da kuzari ne a matsayin mai rikitarwa mai ƙwanƙwasa kuma ya dace ba kawai don shirya jita-jita na gefe ba, amma kuma zai iya zama azaman sutturar miya mai daɗin ci ko mara kyau cikin naman niƙa don yin cutlets da kwallon nama.
Akwai nau'ikan alkama iri biyu a cikin nau'ikan samfuran Makfa: Poltavskaya da Artek. Dukansu ana yin su ne daga alkama na durum ta hanyar niƙa da ba ta cika ba da murkushe hatsin zuwa nau'in hatsi mai ƙima. Wannan fasaha yana ba ku damar adana iyakar abubuwan gina jiki da tabbatar da daidaituwa da saurin dafa abinci.
Tabbas, wannan jerin madaidaicin ba'a iyakance ga tushen jinkirin carbohydrates waɗanda yakamata su kasance a cikin abincinmu na yau da kullun ba. Dole ne ya haɗa da kayan lambu masu sitaci, Peas, da kernels masara ... Babban abu shine a hankali zabar waɗannan samfuran a kan shiryayye na kantin sayar da kayayyaki, ba da fifiko ga samfuran inganci da tabbatarwa daga sanannun masana'antun.
Misali, dukkan hatsi na Makfa ana yin su ne daga zababbun kayan aiki masu inganci, kuma da yawa daga cikin su ana shuka su ne a Altai, cibiyar muhalli ta Rasha. Controlaƙƙarfan kula da inganci, tsire-tsire na zamani wanda aka kera shi da sabuwar fasahar zamani, da kuma sarrafa kayan hatsi cikin hankali tare da mafi kyawun hanya… Waɗannan ƙa'idodin samar da kayan aikin suna tabbatar da cewa ba kawai tsarkakakke da amincin da ya wuce buƙatun GOST ba, har ma da mafi dacewa da sauƙin shirye-shiryen duk hatsin Makfa.
Duk wannan ya sake tabbatar da ra'ayin cewa tare da zabi na samfurori, har ma da abinci mai kyau na iya zama ba kawai amfani ba, amma kuma maras tsada da dadi!