Da yawa carbohydrates suke cikin kankana?

Kamar kowane 'ya'yan itace da berries, abin da ke kan iyakoki shine yawancin carbohydrates. Duk da haka, saboda yawancin ruwa, yana da wuya a kira wannan samfur a calori, duk da zaki. Ƙarin bayani game da abun da ke ciki na kankana za ka iya gano daga wannan labarin.

Da yawa carbohydrates suke cikin kankana?

Bayanai game da abun da ke cikin kankana suna da bambanci a cikin daban-daban. Dukkansu ya dogara ne akan yadda mellow da kuma dadi da kankana ne: da mafi dadi, da karin caloric.

Sabili da haka, abun da ke cikin adadin calori na sabo ne akan 100 g shine 38 kcal, kuma a cikin abun da ke ciki akwai 0.7 g na gina jiki, 0.2 g na mai, 8.8 g na carbohydrates. A lokaci guda, yana da nauyin glycemic mai girma: 75 raka'a.

Duk da haka, alamar glycemic ba koyaushe yana fayyace carbohydrates a cikin samfurin ba, domin a nan a kan kullun da yake auna 100 g akwai 8.8. Ya kamata a la'akari da cewa glycemic load da 100 grams na kankana ne kawai 6.6, wanda ke nufin cewa ko da waɗanda suka fama da ciwon sukari mai iya cinye wannan samfurin a iyaka yawa. Amma babban adadin kankana ya sa tsalle cikin matakan jini.

Ana mayar da hankali akan sunadarin sunadarai, fats da carbohydrates, gilashin za a iya hada har ma a rage cin abinci don asarar nauyi - amma a cikin daidaituwa, ba fiye da 2-3 a kowace rana ba.

Abubuwa masu amfani a cikin kankana

Ku guje wa kankana, idan ba ku da rashin haƙuri, ba shi da daraja. Wannan 'ya'yan itace mai ban mamaki cike da abubuwa masu amfani. A cikin abun da ke ciki akwai bitamin A, PP, B1, B2, B6, B9, C, E da beta-carotene. Godiya ga wannan, ba wai kawai inganta haɓaka ba, amma kuma inganta metabolism.

Bugu da ƙari, bitamin, kankana yana da wadata a abubuwa masu ma'adinai: calcium, magnesium, sodium, iron, phosphorus da potassium.

Kankana a lokacin cin abinci

Ka yi la'akari da dokokin da suka hada da kankana a cikin abincin da aka yi akan abincin da ke da kyau. Saboda gaskiyar cewa yana dauke da sugarsu masu yawa, ba a cikin babban adadi ba, kuma banda wannan, dole ne mu bi ka'idojin nan:

• ku ci naman gura har zuwa karfe 4 na yamma - har zuwa wannan lokaci, musabbacin jiki yafi aiki da sauƙin aiwatar da carbohydrates, ba tare da izinin barin su zuwa kudaden maniyyi ba;
• Kankana yana da karfi mai karfi na diuretic kuma zai iya haifar da jin dadin jiki, don haka idan kun ci shi a kai a kai, kada ku manta da ku sha ruwa mai tsabta;
• ciki har da cin abinci na kankana, yana da daraja don ƙyale sauran sutura da gari, don haka babu yawancin carbohydrates a cikin abincin;
• Kada ku ci da maraice, babu kullun, babu sauran sifofi da 'ya'yan itatuwa - Abinci ya kamata ya kunshi kayan lambu mai gina jiki da kuma gina jiki (nama, kaji ko kifi).

Bari muyi la'akari da wasu misalan abincin da aka sanya a kan ka'idodin abinci mai daɗin lafiya don yin girma tare da yin amfani da gwanin ruwa:

Zaɓi na 1 (don hasara mai nauyi)

1. Breakfast: wani ɓangare na oatmeal, 2 yanka na kankana.
2. Na biyu karin kumallo: gilashin yogurt.
3. Abincin rana: wani ɓangare na miya kaza, 2 yanka na kankana.
4. Bayan abincin dare: gilashin ruwa tare da lemun tsami.
5. Abincin: kabeji tare da naman sa, gilashin ruwa.

Zabin 2 (don rashin hasara mai nauyi)

1. Abincin karin kumallo: kamar nau'o'in burodi guda biyu, 2 yanka na kankana.
2. Na biyu karin kumallo: gilashin ruwa tare da lemun tsami.
3. Abincin rana: buckwheat, tsoma da nama.
4. Abincin abincin: 2 yanka na kankana.
5. Abincin dare: kifi dafa da kayan lambu.

Zabin 3 (don saukewa bayan kunya ko kafin bukukuwa)

1. Breakfast: 2 yanka na kankana, gilashin ruwa.
2. Na biyu karin kumallo: 2 yanka na kankana, gilashin ruwa.
3. Abincin rana: kayan miya mai haske.
4. Bayan abincin rana: 2 nau'i na kankana, gilashin ruwa.
5. Abincin dare: wani amfani da kayan lambu (ba tare da masara, wake da dankali) ba.

Zabi na 4 (don 'yan wasa)

1. Breakfast: qwai daga qwai biyu, shayi ba tare da sukari ba.
2. Na biyu karin kumallo: 2 yanka na kankana, gilashin ruwa.
3. Abincin rana: shinkafa shinkafa tare da nono, gilashin ruwa tare da lemun tsami.
4. Abincin burodi: rabin kofuna waɗanda 1.8% cuku cuku tare da yanki na kankana, gilashin ruwa.
5. Abincin: squid ko kifi tare da ado daga kabeji ko zucchini.

Duk wani daga cikin wadannan zaɓuɓɓukan abincin yana da lafiya ga jiki. Kuna iya yin amfani da misali don yin abincin haɗin kai don kowace rana.