Ntụ ọka bụ ngwaahịa ikpeazụ achịcha ọka. A na-eji ya eme achịcha, achịcha, pasta na ngwaahịa ntụ ọka ndị ọzọ. Ọ dị mkpa ka ndị na-arịa ọrịa shuga mata glycemic index nke ntụ ọka, yana ụdị ya, ka ịhọrọ ụdị dị iche iche dị mma iji sie nri ndị nwere obere carbohydrate.
Gịnị na-egweri?
A na-enweta ntụ ọka site na otu akụrụngwa, mana n'ụzọ dị iche iche nke nhazi, ọ dị iche na ya.
- Igwu mma - ụdị ngwaahịa a bụ nsonaazụ nhicha ọka site na shei, bran na oyi akwa. Ọ bụ digestible n'ihi oke ego nke carbohydrates na ihe mejupụtara.
- Igwe na-egwuru okirikiri - ụdị ntụ ọka a nwere eriri sitere na shei ọka. Odi pere mpe.
- Achịcha ọka (ntụ ọka niile) - nke yiri ọka. Ngwaahịa ahụ nwere akụkụ niile nke feedstock. O kwesịrị ekwesị ma baa uru maka ịrịa ọrịa shuga na nri dị mma.
Nchikota ntụ ọka gị:
- stachi (site na 50 ruo 90% dabere na ụdị dịgasị iche);
- protein (site na 14 ruo 45%) - na-egosi ọka wit dị ala, na soy - nke kachasị elu;
- lipids - ruru 4%;
- eriri - eriri nri;
- B-usoro vitamin;
- retinol;
- tocopherol;
- enzymes;
- mineral.
Micha ọka
A na-eme ọka dịgasị iche iche. Ejiri ogo ihe dị n’ime ala, ihe pere mpe n’arọ na enweghị ụkọ ọka. Ngwaahịa dị otú a nwere nnukwu kalori (334 kcal) yana ụkpụrụ glycemic index dị mkpa (85). Ihe ngosi a gosipụtara ntụ ọka ọka dị oke mma dị ka nri nke mmachi ya bụ akụkụ dị mkpa nke nri ndị ọrịa mamịrị.
Onye Kachasị Elu na-eme ọka wit Onye Iro maka Ndị Ọrịa Ọrịa shuga
Egosi ndi ozo di iche:
- Nke mbu - urughuru ihe kariri ibu, kaloria karia - 329 kcal, GI 85.
- Nke abuo - egosiputara n’ogo ruru 0.2 mm, kalori - 324 kcal.
- Krupchatka - irighiri ihe ruru 0,5 mm, nke a kpochara site na shei ahụ, nwere obere eriri.
- A na-eji ntụ ọka akwụkwọ ahụaja - ihe dị ka 0.6 mm, a na-eji ọka ndị a na - akọwaghị, yabụ na ọnụego vitamin, microelements na eriri dị elu karịa ndị nnọchite anya gara aga.
- Ntụ ọka niile - na-ata ọka akụrụngwa, nke kachasị baa uru maka ma ndị na-arịa ọrịa ma ndị na-arịa ọrịa.
Oat ntụ ọka
N'etiti akụrụngwa niile eji emepụta oatmeal, otis nwere ọkwa kachasị mma nke carbohydrates (58%). Na mgbakwunye, ihe mejupụtara nke grains gụnyere beta-glucans, nke na-ebelata shuga ọbara ma na-enyere aka iwepu kọlesterol, yana vitamin B-usoro na ihe ndị metụtara (zinc, iron, selenium, magnesium).
Dinggbakwunye ngwaahịa oat na nri nwere ike belata ahụ maka insulin, ma nnukwu mmanụ na-enyere aka ịme nghazi nri. Ndekọ a glycemic dị n’etiti - ngalaba 45.
Oatmeal - ihe eji eme ọka
Enwere ike ị nweta efere sitere na oatmeal maka ndị ọrịa mamịrị:
- kuki oatmeal;
- pancakes nwere maple sirop na akụ;
- pies na ụtọ na uto apụl, oroma.
Buckwheat
Ntụ ọka Buckwheat (glycemic index bụ 50, calories - 353 kcal) - ngwaahịa nri na-enye gị ohere ịsacha anụ ahụ nsị na nsị. Njirimara bara uru nke ihe mejupụtara:
A na-eme pancakes site na ntụ ọka rye maka ndị ọrịa mamịrị- Vitamin B na-agbadata sistemụ akwara na akụkụ ahụ;
- nicotinic acid na-ewepụ cholesterol nke ukwuu, na-eme ka ọbara na-ekesa;
- ọla kọpa na - etinye aka na uto na ịkpa iche nke mkpụrụ ndụ, na - ewusi ihe nchebe nke anụ ahụ ike;
- manganese na-akwado gland thyroid, na-ahụkarị ọkwa nke glycemia, na-ekwe ka enweta ọtụtụ vitamin;
- zinc weghachiri ọnọdụ anụ ahụ, ntutu, mbọ;
- acid dị mkpa na-enye mkpa maka usoro nke ike;
- folic acid (nke kachasị mkpa n'oge oge ịmụ nwa) na-atụnye ụtụ dịịrị nwa ebu n’afọ na-egbochi ọhụhụ akwara nke akwara ozi;
- ígwè na-enyere aka iwelie haemoglobin.
Ọka ọka
Ngwaahịa a nwere akara glycemic dị nso nke 70, mana n'ihi ihe mejupụtara ya na ọtụtụ akụrụngwa bara uru, ọ kwesịrị ịbụ ihe oriri nke ma ndị ọrịa ma ndị ọrịa. O nwere otutu onodu, nke nwere uru bara uru na nri digestion.
Ọnụ ọgụgụ dị ukwuu nke thiamine na-atụnye ụbara n'ụzọ nkịtị nke usoro ụjọ, na-eme ka ịmịnye ọbara na ụbụrụ. Ngwaahịa sitere na ọka na-ewepu cholesterol dị ukwuu, na-eme ka ahụwanye mkpụrụ ndụ na anụ ahụ dịkwuo elu, na-eme ka uto ngwa nke akwara dị ike (na-emegide usoro ọrụ arụ ọrụ).
Ngwa ahịa
Abụba rye (glycemic index - 40, ọdịnaya kalori - 298 kcal) bụ ihe kachasị ewu ewu maka ịmepụta ụdị ntụ ọka dị iche iche. Nke a bụ ihe metụtara ndị mmadụ na-ebutekarị ọrịa hyperglycemia. Nri oriri kachasị ukwuu nwere ụdị akwụkwọ ahụaja dị iche iche, nke a na-enweta site na mkpụrụ ọka rye edozi.
Ngwaahịa sitere na Rye - ụlọ nkwakọba ihe nke vitamin na mineral dị mkpa
A na-eji ntụ ọka rye mee achịcha, ma ọdịnaya nke mineral na vitamin dị okpukpu atọ karịa ọka, yana ego nke fiber - ọka bali na buckwheat. Ihe mejupụtara ya gụnyere ihe ndị dị mkpa:
- phosphorus;
- kalshial
- potassium
- ọla kọpa
- magnesium
- ígwè
- B vitamin
Ntụ ọka flax
Ndekọ glycemic nke flaxseed nwere nkeji 35, nke metụtara ya na ngwaahịa ndị nwere ike ikwe. Ihe dị na calorie dịkwa ala - 270 kcal, nke dị mkpa iji ụdị ntụ ọka a maka oke ibu.
A na-eme ntụ ọka flaxseed site na flaxseed mgbe amịpụtara ya site na ịpị oyi. Ngwaahịa nwere ihe ndị a bara uru:
- normalizes metabolic Filiks;
- na-akpali ọrụ nke usoro ngha;
- na - egbochi ọrịa obi na akwara ọbara;
- normalizes glycemia na cholesterol;
- na - ejide ihe na - egbu egbu ma na - ewepụ ahụ ya;
- nwere mmetụta mgbochi ọrịa kansa.
Pee ntụ ọka
GI nke ngwaahịa dị ala - 35, ọdịnaya kalori - 298 kcal. Ngwakọta pea nwere ikike iji belata ihe ndị na-egosi ihe ndị ọzọ na-egosi mgbe a na-eri nri. Normalizes metabolic Filiks, na-egbochi uto na mgbasa nke akpụ sel.
Ahịhịa oatmeal - ngwaahịa enweghị nri gluten
Ngwaahịa a na --ebelata ọnụọgụ nke cholesterol n'ime ọbara, a na - eji ya maka ọrịa nke ngwa endocrine, na - echebe ihe mmepe nke vitamin ụkọ.
Amaranth ntụ ọka
A na-akpọ Amaranth a ahịhịa herbaceous nwere obere ifuru, nke ala Mexico. Mkpụrụ nke osisi a bụ nri ma mee ya nke ọma na isi nri. Amaranth ntụ ọka bụ ezigbo ihe dochie anya maka mkpụrụ ọka ndị ahụ nwere oke GI. Ndekọ ederede ya bụ naanị nkeji iri abụọ na ise, ọdịnaya kalori - 357 kcal.
Njirimara nke ntụ ọka amaranth:
- nwere kalsal dị ukwuu;
- abụba n’enweghị abụba;
- nwere ihe nwere mmetụta antitumor;
- iji ngwaahịa a eme ihe mgbe niile na-enye gị ohere iwepu kọlesterol ma weghachi ọbara mgbali nkịtị.
- na - ewusi ihe nchebe nke anụ ahụ;
- Hapụrụ maka ndị na-enweghị ike ịnagide nsogbu gluten (etinyeghị ya)
- atụle ọgwụ antioxidant dị ike;
- Na-enyere aka idozi nguzi homonụ.
Ngwaahịa osikapa
Ntụ ọka osikapa nwere otu n'ime ihe ngosipụta kachasị elu nke GI - 95. Nke a na-eme ka amachibidoro ndị ọrịa mamịrị na ndị buru oke ibu. Calorie ọdịnaya nke ngwaahịa a bụ 366 kcal.
Enwere ike iji ngwaahịa emere na osikapa eji eme osi nri, achicha, ụdị ọetsụ varietyụ dị iche iche. Achịcha dị otú ahụ adabaghị maka ịme achịcha; n'ihi nke a, ijikọ ya na ọka wit.
Soya ntụ ọka
Iji nweta ụdị ngwaahịa a, jiri usoro a na-egweri agwa a roara n'ọkụ. A na-ahụta soy n'ụlọ nkwakọba ihe protein nke osisi sitere na ya, iron, vitamin B, usoro. Na shelf ụlọ ahịa ị nwere ike ịchọta ụdị dịgasị iche iche, nke jigidere ihe niile bara uru, yana obere abụba (GI bụ 15). Na ntinye nke abụọ, ntụ ọka ahụ nwere ihe ngosipụta nke calcium na protein usoro ịdị elu ka elu.
Ngwaahịa nwere obere nri - onye nwe GI kacha dị ala n’etiti ụdị ntụ ọka niile
Njirimara ngwaahịa:
- cholesterol dị ala;
- ọgụ megide oke ibu;
- mgbochi nke obi na ọrịa vaskụla;
- Ngwongwo ogwu;
- ọgụ megide mgbaàmà nke menopause na menopause;
- antioxidant.
A na-eji ngwaahịa soy mee buns, achịcha, pies, muffins, pancakes na pasta. Ọ dị mma dị ka ihe siri ike maka gravy na sauces, na-edochi akwa ọkụkọ n'ihe banyere ogo na ihe mejupụtara (1 tablespoon = 1 akwa).
Ofmara calorie, GI na akụrụngwa nke ntụ ọka dabere n’ihe dị iche iche ga-enyere gị aka ịhọrọ nri enyere, mejuo nri, jupụta na nri ndị dị mkpa.
