Imirikiti ndị na-ajụ shuga na -ebi ndụ ha, n'ihi na ha na-agọnarị onwe ha mmụọ dị mma na nri dị ụtọ.
Mana anyị ekwesịghị ichefu na ahịa ahụ nwere ọnụọgụ dị iche iche nke ụzọ dị iche iche, site na iji nke, ị nwere ike ọ bụghị naanị tufuo kilogram ọzọ, kamakwa na-eme ka ahụ gị dịkwuo elu.
Glycemic index - gịnị mere ị ga - eji mara ya?
Ihe ngosipụta nke glycemic na-akọwa ike nri iji mee ka glucose ọbara dị elu. Nke ahụ bụ, ngwa ngwa ọkwa glucose ọbara mmadụ na-ebilite site na nri, ka ukwuu ngwaahịa GI.
Agbanyeghị, ekwesiri icheta na uru ya na-emetụta ọ bụghị naanị njirimara nke carbohydrates, kamakwa site na nri nri riri. Ekebere Carbohydrates na ọnọdụ ya ụzọ abụọ: ihe siri (mgbagwoju anya) ma dịkwa mfe.
Nhazi nke carbohydrates dabere na ngụkọta nke ọnụ ọgụgụ dị mfe shuga na yinye molekul:
- mfe - monosaccharides ma ọ bụ disaccharides, nke dị na kọlụm nwere naanị otu ma ọ bụ abụọ mkpụrụ ndụ shuga;
- gbagwojuru anya a na-akpọkwa ha polysaccharides, ebe ọ bụ na ha nwere ọnụ ọgụgụ buru ibu nke ihe nhazi na sisitemu mkpụrụ ndụ ha.
Kemgbe 1981, ewebata aha ohuru - “glycemic index”. Ihe ngosi a gosiputara ogo shuga na abanye n’ọbara mgbe i rie nri nwere carbohydrates.
Glucose ama ama nwere GI nke otu narị. N'otu oge, ahụ nke ahụ okenye tozuru etozu ekwesịghị karịa 50-55% nke carbohydrates na kalori kwa ụbọchị. Ọzọkwa, òkè nke carbohydrates dị mfe kwesịrị ịgaghị ihe karịrị 10%. Agbanyeghị, na ndị ọrịa nwere ọrịa obi, ọ̀tụ̀tụ̀ carbohydrates na-abawanye ruo 60%, nke a bụ mbelata nke abụba anụmanụ.
Agave sirop
Ndekọ glycemic nke agave sirop bụ nkeji iri na asaa RSS. Ọ dị ụtọ karịa shuga. Dochie shuga a nwere ọnụọgụ nke njiri mara ọgwụ na ọgwụ nje, nke na-emetụta ọrụ nke ngwa ngwa nri.
Ma, agave sirop bụ ihe ụtọ na-atọ ụtọ karịa n'ihi na ọ mejupụtara fructose 90%, nke a na-etinye ngwa ngwa na akwara dị n'ime n'ụdị abụba.
Agave sirop
Na ilekiri mbụ, agave sirop yiri mmanụ a honeyụ, mana ọ na-atọ ụtọ nke ukwuu, maka ụfọdụ ọ nwere ike iyi enweghị mkpuchi. Ọtụtụ ndị dọkịta na-ekwu na ọ bụ ngwaahịa nri bara uru, na, yabụ, ndị na-enyocha ibu ha nwere ike iji ya.
A sị ka e kwuwe, carbohydrates dị na sirop anaghị eme ka ịwụda suga shuga. Akụ na-eme ka ọ bụrụ ihe ama ama n’etiti ndị ọrịa mamịrị na ndị na-eri nri.
Akụkụ ọzọ dị mma nke ngwaahịa a bụ ihe nwere calorie, nke bụ 310 kcal / 100 grams, nke bụ pasent 20 erughị shuga okpete, mana ọ bụ 1.5 ugboro karịa. A na - enweta ihe ndekọ glycemic dị ala n'ihi ọdịnaya dị elu nke fructose.
Mmanụ a aụ na-akụkọ ifo ka ọ bụ eziokwu?
Banyere ihe bara uru nke mmanụ a honeyụ a mara kemgbe oge ochie. Ka emechara, nectar mmiri a bụ ụlọ nkwakọba ihe bara uru nke achọrọ n'ime ya mejupụtara:
- manganese;
- magnesium
- phosphorus;
- ígwè
- kalshial
Mmanụ a sooụ soothes na softens ụkwara, na -ekwara akpịrị ọnya, na-etinye obi gị dum mfe, na mma mgbaze.
Nanị ihe ndọghachi azụ nke mmanụ a isụ bụ ndepụta ntụpọ glycemic dị elu, nke sitere na nkeji 60 ruo 85 ma dabere n'ụdị ya na oge nnakọta. Na mgbakwunye, mmanụ a honeyụ, dị ka agave sirop, nwere nnukwu kalori (330 cal / 100 g).
Ihe ngosi mmado nke mmanụ a varụ na-agbanwe dị ka ihe mejupụtara ya si dị. Dị ka ị maara, mmanụ a honeyụ mejupụtara fructose, nke nwere ndepụta nke 19, glucose nwere GI - 100 na iri nri ọtụtụ oligosaccharides. N'aka nke ya, dabere na mmanụ a neụ nke nectar sitere na ya, ogo nke fructose na glucose na nhazi ya gbanwere.
Dịka ọmụmaatụ, acacia na mmanụ a chestụ nwere akpịrị nwere glucose dị ala nke ihe dị ka 24%, yana ọdịnaya nwere fructose dịkarịa ala 45%, n'ihi nke a, nchịkọta glycemic nke ụdị mmanụ a suchụ dị nnọọ ala.
Uru nke maple sirop
Maple sirop bụ onye ama ama nke ndị na-atọ ụtọ anụ ahụ nwere ezigbo ụtọ. Na mgbakwunye, o nwere antioxidants, mineral, na ụfọdụ vitamin.
Maple sirop
Ndekọ mkpịsị glycemic nke maple sirop na-agbanwe n'ọnọdụ 54. Ọ mejupụtara 2/3 nke sucrose. Nweta uto a site na ịpoụ mmiri mmiri nke maple Canada. O nwere ihe ndi di ka calcium, magnesium, zinc, iron na antioxidants.
Isi syrips ndị ọzọ na-atọ ụtọ
Aki oyibo
A na-ahụta koko sirop, ma ọ bụ mmiri oyibo, taa dị ka ihe ụtọ kacha mma n'ụwa.
A na-esite n’osisi okooko osisi na-eto n’osisi oyibo. A na-eme ka okpomoku a na-anakọta dị ka ogo 40-45, na ikuku a na-efepu ikuku ruo ọtụtụ awa.
Ihe si na ya pụta bu oke osisi caramel. Na irere ahia i nwere ike ichota ahihia eji eme ka udiri ogwu dika akwa.
GI nke ihe eji edozi oyibo dị obere ma yie nha 35. Na mgbakwunye, a na-emeju ya na vitamin B na ihe nke na-alụ ọgụ megide steeti ndị dara mbà n'obi - inositol. Ọbụna ụbara fụlari pollen nwere amino acid 16 na ihe ga-ezuru ezi ihe maka ọnọdụ dị mma na ịdị mma.
Carbohydrates dị n'ime ya na-abanye n'ọbara nwayọọ nwayọọ, si otú ahụ jiri nlezianya na-eme ihe na pancreas. Ihe dị ụtọ nke kristal na-atọ ụtọ nke kristal kristal na-eme ka a nụchaa ngwongwo bred na-enweghị atụ.
Stevia
A na-enweta sirop dị ụtọ "stevioside" site na akwụkwọ nke ahịhịa a na-akpọ ahịhịa ahịhịa. Ihe buru ibu nke stevia bu kalori na glycemic index, ha na nkpuru efu.
Stevia sirop bụ okpukpu atọ dị ụtọ karịa shuga, ya bụ, ekwesịrị iji ya na obere obere efere.
Stevia nwere ihe achọrọ, vitamin A, C, B na amino acid. Ihe sirop sitere na ahihia a hasụ nwere mmetụta dị njọ na nje na onu, n'ihi nke enwere ike ịchọta ya na ntacha eze ma ọ bụ ncha nke onu.
Low GI na-eme ka stevia syrup bụrụ ihe a ma ama n'etiti ndị na-arịa ọrịa shuga, yana n'etiti ndị gbahapụrụ kpamkpam shuga a nụchara anụcha.
Jerusalem artichoke sirop
A na-eme ya site na tubers nke Jerusalem artichoke mgbọrọgwụ, na-echetara mmanụ a honeyụ na-agbanwe agbanwe na ụtọ.Ndekọ mkpịsị glycemic nke Jerusalem artichoke dịgasị iche site na 15 - 17 nkeji.
Mana ọbụghị naanị obere GI dị ala na-eme ka ọ bụrụ ihe a ma ama, ọ nwere ọkwa inulin dị elu, nke bụ prebiotic dị ike nke na-elekọta eriri afọ ma jiri ya na ọgwụgwọ dysbiosis iji mezie microflora eriri afọ.
Site na ị syụ mmiri ọgwụ ọnụ kwa ụbọchị na oge ọ bụla, ọbụlagodi na ndị ọrịa na-arịa ọrịa shuga, a na-ahụta ịdị ka ọkwa shuga, a ka ga-achọpụta mbelata na mkpa insulin.
Vidiyo ndị metụtara
Onye ọka mmụta ọgwụ banyere otú ọbara shuga si emetụta ahụike mmadụ yana ụdị nri ị ga-ahọrọ inwe obi ụtọ ụbọchị niile:
Yabụ, n'ụwa, enwere ọtụtụ shuga syrips nwere eke nwere glycemic indices. N'ezie, nhọrọ ikpeazụ na-adịgide na onye ahịa ikpeazụ, naanị ya nwere ike ikpebi ihe o nwere. Mana, echefula na oge na-adịghị anya mmadụ jụwa shuga a nụchara anụcha, ahụike ya ga-abụ n’ọdịnihu.
