Yawancin carbohydrates cewa kuna cin abinci, alal misali, wake, macarons da dankali suna sitaci. Wasu nau'ikan sitaci suna da tsayayya da narkewa, saboda haka kalmar "mai tsoka". Koyaya, wasu samfurori kawai suna da yawan adadin sitaci. Bugu da kari, m sitaci a abinci ana iya lalata shi a lokacin dafa abinci.
Me yasa ake yin tsayayya da sitaci da amfani?
Ayyukan Stable Storm da kuma Fayil ɗin Fermoble. Yana taimaka ciyar da ƙwayoyin cuta mai amfani a cikin hanji da ƙara samar da taƙaitaccen sarkar kitse, kamar inasa. A takaice mai-sarkar kits suna taka muhimmiyar rawa a cikin lafiyar gastrointestinal.
Misali, wasu nazarin sun nuna cewa sun taimaka, suna kula da cutar kansa. Karatun ya nuna cewa sitacin tsayayyen sitaci zai iya taimakawa wajen rasa nauyi da karfafa lafiyar zuciya. Hakanan zai iya inganta matakan sukari na jini, tunanin insulin da lafiyar abinci. Abin sha'awa, Hanyar shirya sitaci-dauke da abubuwan da suke ciki, tunda dafa abinci ko dumama yana lalata sitaci sitaci.
Sitaci ba shi da muni fiye da zare
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Koyaya, zaku iya dawo da sitaci mai tsayayye a wasu samfuran, ba su yayi sanyi bayan dafa abinci. A ƙasa akwai samfuran 7 da ke ɗauke da babban adadin sitaci.
1.
Oats - daya daga cikin hanyoyi mafi dacewa don ƙara sitaci sitaci ga abincinsa. Darararriya guda ɗari na dafa abinci mai narkewa na iya ƙunsar gram 3.6 na sitaci sitaci. Hatsi, hatsi mai ƙarfi, har ma mai arziki a cikin maganin antioxidants. Ba da Boiled Ovs don sanyaya na sa'o'i da yawa - ko a dare - yana iya ƙaruwa da sitaci mai tsayayya.
2. Boiled da shinkafa mai sanyi
Rice wani abu ne mai tsada kuma hanya mai mahimmanci don ƙara sitaci sitaci a abincin ku. Daya daga cikin shahararrun hanyoyin dafa abinci shine shirya manyan kuri'a a cikin mako. Wannan ba wai kawai yana adana lokaci ba, har ma yana kara yawan sitaci mai tsayayye yayin da masu shan shinkafa da lokaci. Masai mai launin ruwan kasa zai iya zama fin so ga farin shinkafa saboda mafi girman abun ciki na fiber a ciki. Masa ruwan kasa shinkafa kuma ya ƙunshi abubuwa mafi kyau, kamar phosphorus da magnesium.
3. Wasu sauran hatsi
Wasu hatsi masu amfani, kamar sorghum da sha'ir, suna dauke da babban sitaci mai yawa. Kodayake hatsi ana yin kuskure da cutar lafiya, hatsi duka na iya zama dalili na yau da kullun. Ba wai kawai kyakkyawan asalinsu ba ne na zare, amma kuma yana da mahimman bitamin da ma'adanai, kamar bitamin B6 da Selenium.
4. wake da legumes
Wake da legumes suna dauke da adadin fiber da sitaci sitaci. Dukansu dole ne su kasance masu ban mamaki kuma gaba daya don cire leccon da sauran anti-'yan tawayen. Wake ko lego na barkono sun ƙunshi kusan gram 1-5 na sitaci na sitaci ga kowane gram 100 bayan dafa abinci. Kyakkyawan kafofin:
Pinto wake
Bakar fata
Soya wake
Peas Lambar
5. raw dankalin turawa
Dankali ta sito wani farin foda mai kama da gari na talakawa. Wannan shine ɗayan manyan tushen sitaci, kuma kusan sitaci 80% ya tabbata a ciki. A saboda wannan dalili, kuna buƙatar kawai 1-2 tablespoons kowace rana. Dankalin turawa dankalin turawa ana amfani dashi azaman thickenner ko kara wa:
laima
Hatsi.
yogurt
Yana da mahimmanci kada a yi zafi da sitaci dankalin turawa. Madadin haka, shirya kwano, sannan kuma ƙara dankalin turawa, saiti lokacin da tasa sanyi. Mutane da yawa suna amfani da sitaci dankalin turawa a matsayin ƙari don ƙara yawan abubuwan tsayayya da abincinsa.
6. Boiled da sanyaya dankali
Idan an shirya dankali da kyau kuma ba shi damar sanyi, zai zama tushen sitaci mai kyau. Zai fi kyau a shirya su cikin adadi mai yawa kuma ku ba su sanyi aƙalla 'yan awanni. Bayan kammala sanyaya, dankali da aka shirya zai ƙunshi babban adadin sitaci. Dankali ba kawai tushen carbohydrate da tsayayya sitaci, amma kuma ya ƙunshi abubuwan gina jiki kamar potassium da bitassium da bitasium da bitasamin ch. Ku tuna cewa an ba da dankali. Maimakon haka, ku ci su da sanyi a matsayin wani ɓangare na salatin dankalin turawa, ko wasu jita-jita iri ɗaya.
A cikin kore ayabaas da yawa resistant sitaci
Hoto: unsplash.com.
7. Green Ayaba
Green Ayaba wani kyakkyawan tushe ne na sitaci sitaci. Bugu da kari, biyu kore da kuma bakarasanas mai launin shuɗi da kuma mayaba carbohydrate tsari kuma suna da sauran abubuwan gina jiki, kamar bitamin B6, Vitamin C da fiber. Kamar yadda Ayanas ya yi ripens, mai tsaurin sitatant ya juya zuwa cikin sauki sugars, kamar:
Fructose
glucose
Sakhares
Don haka, dole ne ku sayi kore ayaba ku ci cikin 'yan kwanaki idan kuna son ƙara yawan amfani da sitaci.