Sabili da haka, da farko, ya kamata ku kula da gaskiyar cewa ana kiran waɗannan kayan abinci "gari" saboda amfani da shi a cikin aikin gari na gari. Kuma menene flours ga sunadaran? A cikin 100 grams na wannan samfurin ya ƙunshi nauyin kilo 10 na gina jiki, kimanin 1.5 grams na mai kuma akalla 70 grams na carbohydrates. Kamar yadda ka gani, kayan abinci mafi yawan calories (fats) sun ƙunshi kaɗan, amma yawan carbohydrates a cikin gari yana da matukar muhimmanci. Sabili da haka, yawan yawan makamashi na gari (kimanin kilo 340 na 100 grams na samfurin) yana da mahimmanci.
Wani alama kuma dole ne duk masu son abinci na gari suyi la'akari da shi shine cewa carbohydrates a cikin waɗannan samfurori suna da sauƙin saukewa ta jiki. Alal misali, carbohydrates a buckwheat ko oatmeal porridge ba zai rabu da jiki da sauri ba kuma za su iya samar da makamashi a yayin rabin aikin aiki, rike da ingancin ku. Amma yawancin kayan abinci na gari a kan teburin cin abinci zai iya taimakawa wajen rage yawan adadin kuzari a cikin abincinka, kuma, sakamakon haka, zai kai ga karuwa a cikin jiki.
Idan ba kawai game da burodi ko biscuits ba, amma kayan cin abinci mai gina jiki kamar kuki, da wuri, da wuri, gingerbread, da dai sauransu, to sai kuyi la'akari da cewa yawan kuɗin makamashin irin wannan abinci ya fi na burodin yau da kullum. Wannan shi ne saboda gaskiyar abin da ake amfani dashi a cikin yawancin sukari da ake amfani dashi, wanda kusan kusan 100% carbohydrate kuma yana saukewa sosai cikin jikinmu. Bugu da ƙari, ƙwayoyi masu yawa suna kara zuwa faski mai dadi (duk lokacin da ake shirya da kullu, da kuma shirye-shiryen cikawa daga cakuda masu kirki mai dadi), wanda hakan ya kara yawan abubuwan caloric na waɗannan samfurori. Alal misali, farashin makamashi na nau'ikan kukis daban-daban, a matsayinsu na mulki, ya wuce darajar kilo 400 daga 100 na samfurin, don saurin wannan adadi yawanci yana daidai da 450 zuwa 500 kilocales ta 100 grams na samfurin, kuma caloricity na wasu wurare na iya wuce ko 500 kilogiles.
Mene ne sakamakon rashin amfani da kayan amfanin gari da irin wannan darajan makamashi? Samun ƙarin adadin adadin kuzari, jikinmu ba zai iya ciyar da shi ba don samar da aikin motar ko don kula da yanayin jiki. A wannan yanayin, yawancin carbohydrates da suka samo daga gurasar gari, sun fara juyawa cikin fats, wanda aka sanya su a cikin wuraren da ake kira "matsala" - a cikin ciki, tsutsa, kwatangwalo. Hakanan, mutum ya rasa asalinsa da jituwa.
Saboda haka, a lokacin da zazzabin abincinku, ya zama dole a la'akari da gaskiyar cewa kayan amfanin gari suna da darajar makamashi, musamman saboda babban abun ciki na carbohydrates a cikinsu. Sabili da haka, idan har yanzu ba a shirye ka watsar da amfani da kukis ko dafa ba, to a kalla ƙoƙari ya ƙayyade yawancin su a cikin menu. Don haka an halatta cin abincin da za a iya cin abinci tare da karin kumallo - a wannan yanayin, adadin kuzari da aka samu tare da waɗannan kayan aikin kayan abinci a cikin jiki zai kasance lokacin cinyewa a lokacin aiki mai zuwa.