Ibigori Ibigori ni ikintu kizwi cyane muguteka, bikoreshwa mu isupu, isupu, isone n'amaso. Irashobora kandi gukoreshwa muburyo butandukanye bwibindi biryo: imbuto zibyimbye zuzura pies, koroshya ibicuruzwa bya imigati hanyuma wongere agafuni imboga ninyama. Ariko, nubwo bitandukanye nibicuruzwa bisanzwe bisanzwe, abantu benshi bibaza niba ari ingirakamaro kuri wewe. Iyi ngingo ivuga ku ngaruka z'ibigori ibigori ku buzima kugira ngo imenye niba ugomba kubishyira mu mirire yawe.
Intungamubiri
Ibigori ibigori birimo karori nyinshi na karubone, ariko ntizibura intungamubiri zingenzi, nka proteyine, fibre, vitamine n'amabuye y'agaciro. Igikombe kimwe (garama 128) yibigori birimo intungamubiri zikurikira:
Calorie: 488 kcal
Poroteyine: 0.5 g
Carbohydrates: Garama 117
Fibre: garama 1
Umuringa: 7% bya buri munsi
Selenium: 7% bya buri munsi
Icyuma: 3% Ibisanzwe
Manganese: 3% by'amahame ya buri munsi
Wibuke ko iyi ari ingano irenze ko abantu benshi barya mugice kimwe. Kurugero, niba ukoresha ibigori ibigori byo kubyimba, urashobora gukoresha ibiyiko 1-2 gusa (garama 8-16) ko bidashoboka ko zimenyekanisha intungamubiri zawe mu mirire yawe ariko karori na karubone.
Ibigori bikunze gukoreshwa muguteka
Ifoto: Ibisobanuro.com.
Ibidukikije
Ibigori Ibigori birashobora guhuzwa ningaruka mbi zitandukanye:
1. Irashobora kongera isukari yamaraso. Ibigori bikungahaye kuri karubone kandi bifite indangagaciro ndende, ni urugero rwuburyo ibiryo bisobanuye bigira ingaruka kurwego rwisukari. Ifite kandi fibre nto, ibintu byingenzi byingenzi bidindiza isukari yonsa mumaraso. Kubera iyo mpamvu, ibigori ibigori byihuta cyane mumubiri, bishobora kuganisha ku isi. Kubwibyo, ibigori ntibishobora kuba byinshi byongeweho kumirire yawe niba ufite diyabete yo mu bwoko bwa 2 cyangwa wizeye ko uzagenzura neza isukari yamaraso.
2. Irashobora kugirira nabi ubuzima bwumutima. Ibigori Ibigori bifatwa byera karubone, bivuze ko byatunganijwe cyane kandi byambuwe intungamubiri. Ubushakashatsi bwerekana ko gukoresha ibicuruzwa bisanzwe mumodoka yatunganijwe neza, nkikigo cyigitugu, bishobora kugira ingaruka mbi kubuzima bwumutima. Dukurikije isesengura rimwe, indyo ikungahaye kuri karubone yatunganijwe, n'ibicuruzwa bifite indangagaciro ndende ya Glycemic bishobora kuba bifitanye isano n'ibyago by'umutima Ischemike, umubyibuho ukabije, ubwoko bwa diyabete. Ubundi bushakashatsi bufite uruhare rwabantu 2941 bwerekanye ko kubahiriza imirire myinshi ya Glycemic yahujwe nurwego rwo hejuru rwa Triglycerol na insuline, kimwe ninshingano zumutima indwara. Nyamara, ubundi buryo burakenewe kugirango ingaruka zihariye zibigori kubuzima bwumutima.
3. Kubura intungamubiri zikenewe. Usibye karori na karubone, ibigori ntibingirakamaro mubijyanye nibiryo. Nubwo ari byinshi birimo ibintu bike byerekana intungamubiri, nkumuringa na Selenium, abantu benshi barya ibiyiko 1-2 gusa (garama 8-16). Kubwibyo, ni ngombwa guhuza ibigori ibigori hamwe nibindi bicuruzwa bitandukanye, nkigice cyimirire iringaniye kugirango habeho imirire yawe.
Simbuza ibisimba kuri Flour cyangwa ibicuruzwa bisa mubirayi
Ifoto: Ibisobanuro.com.
Ibyifuzo
Nubwo ibigori bituruka bishobora kugira ibibi byinshi, birashobora gukoreshwa muburyo buke nkigice cyimirire myiza kandi yuzuye. Niba ufite diyabete cyangwa witegereza indyo yo hasi, ushobora gukenera gutekereza kubigabanya gukoresha ibigori. Byaba byiza, bakurikiza ibiyiko 1-2 (garama 8-16) icyarimwe kandi, niba bishoboka, tekereza gusimbuza ibindi bigori ibigori bisimbire, nk'ifu y'ingano, ibirayi na tapioca. Byongeye kandi, nubwo ibigori byuzuye, mubisanzwe birimo gluten, menya neza guhitamo ubwoko bwemewe badafite umutekano wirinda kugirira nabi umubiri niba ufite ubushishozi.