{"id":4025,"date":"2022-04-12T00:00:00","date_gmt":"2022-04-12T00:00:00","guid":{"rendered":"https:\/\/www.tilda.com\/?p=4025"},"modified":"2022-04-12T09:41:38","modified_gmt":"2022-04-12T09:41:38","slug":"basmatiris-och-diabetes-av-dr-sarah-schenker","status":"publish","type":"post","link":"https:\/\/www.tilda.com\/sv-se\/blogg\/halsokost\/basmatiris-och-diabetes-av-dr-sarah-schenker\/","title":{"rendered":"Basmatiris och diabetes av Dr Sarah Schenker"},"content":{"rendered":"<section class=\"content-section content-section--top-mask content-section-- u-contrast-text--\">\n    <div class=\"free-content container container--small\">\n                    <div class=\"free-content__content user-content\">\n                <p>Basmatiris \u00e4r ett livsmedel som har ett l\u00e5gt till mellanh\u00f6gt energiinneh\u00e5ll helt naturligt, men precis som med alla kolhydrater \u00e4r det portionsstorleken som \u00e4r det viktiga: en genomsnittlig portion av kokt ris \u00e4r 150\u2013180 gram, vilket motsvarar 207\u2013248 kalorier. En liten portion (100 g) motsvarar ungef\u00e4r 138 kalorier. J\u00e4mf\u00f6relsevis \u00e4r en klassisk portion av stekt ris som man best\u00e4ller fr\u00e5n ett snabbmatst\u00e4lle 300 g, vilket motsvarar 558 kalorier, s\u00e5 det \u00e4r viktigt att k\u00e4nna till att alla slags ris inte \u00e4r likadana.<\/p>\n<p>Fullkornsbasmatiris har l\u00e4gst GI-v\u00e4rde (Glykemiskt index) av alla rissorter, vilket inneb\u00e4r att energin frig\u00f6rs l\u00e5ngsammare och j\u00e4mnare s\u00e5 att blodsockerniv\u00e5erna blir stabilare, och detta \u00e4r en mycket viktig del i att hantera diabetes. P\u00e5 den andra sidan av spektrumet har klibbiga rissorter och risottoris mycket h\u00f6gre GI-v\u00e4rden, s\u00e5 dessa \u00e4r mindre l\u00e4mpliga f\u00f6r en diabetiker. Att GI-v\u00e4rdena varierar mellan olika rissorter beror p\u00e5 vilken sorts kolhydrat som finns i spannm\u00e5len. Basmatiris har allra mest av sorten som kallas amylos och som inte gelatinerar under kokning vilket ger ett fluffigt ris med separerade riskorn. Spannm\u00e5l som inneh\u00e5ller kolhydraten amylopektin spricker \u00e5 andra sidan vid kokning och ger ett klibbigt ris som kan \u00e4tas med \u00e4tpinnar. Ju mer intakt ett riskorns struktur \u00e4r, desto l\u00e4gre \u00e4r GI-v\u00e4rdet, eftersom partikelstorleken f\u00f6rblir intakt under en l\u00e4ngre tid efter f\u00f6rt\u00e4ring, vilket saktar ner matsm\u00e4ltningsprocessen. Risvarum\u00e4rken av h\u00f6gre kvalitet, som Tilda, har teknologin att s\u00e5lla bort trasiga riskorn fr\u00e5n sina produkter, vilket i \u00e4nnu st\u00f6rre utstr\u00e4ckning garanterar risets l\u00e5ga GI-v\u00e4rde. Att \u00e5ngkoka ris hj\u00e4lper ocks\u00e5 f\u00f6r att bibeh\u00e5lla riskornets struktur, j\u00e4mf\u00f6rt med kokt ris, s\u00e5 \u00e5ngkokts ris har allm\u00e4nt sett ett l\u00e4ngre GI-v\u00e4rde \u00e4n kokt.<\/p>\n<p>Fullkornsbasmatiris \u00e4r \u00e4ven en k\u00e4lla till fiber som \u00e4r viktigt f\u00f6r tarmh\u00e4lsan och f\u00f6rb\u00e4ttrar tarmfunktionen. En fiberrik kost har \u00e4ven f\u00f6rknippats med en l\u00e4gre risk f\u00f6r tarmcancer, minskad risk att drabbas av komplikationer av typ 2-diabetes, en \u00f6kad m\u00e4ttnadsk\u00e4nsla och vikthantering. Ett h\u00f6gt intag av fiberrik mat har f\u00f6rknippats med en l\u00e4gre risk f\u00f6r hj\u00e4rtsjukdomar och stroke.<\/p>\n<p>B\u00e5de fullkorns- och vitt basmatiris inneh\u00e5ller en slags kolhydrat som kallas \u201dresistent st\u00e4rkelse\u201d. Den har en prebiotisk effekt i tarmarna, vilket inneb\u00e4r att den kan bidra till \u00f6ka antalet nyttiga bakterier. Detta skyddar i sin tur tarmarna, h\u00e5ller dem h\u00e4lsosamma och st\u00e4rker kroppens immunf\u00f6rsvar. Resistent st\u00e4rkelse \u00f6kar \u00e4ven m\u00e4ttnadsk\u00e4nslan och g\u00f6r att du h\u00e5ller dig m\u00e4tt l\u00e4ngre, s\u00e5 att inkludera basmatiris i en m\u00e5ltid kan hj\u00e4lpa dig att reglera aptiten och f\u00f6rhindra att du blir sugen p\u00e5 s\u00f6tade drycker och snacks mellan m\u00e5ltiderna.<\/p>\n<p>Slutligen har b\u00e5de fullkorns- och vitt basmatiris h\u00f6gre halter av n\u00e4rings\u00e4mnen j\u00e4mf\u00f6rt med andra rissorter. De inneh\u00e5ller h\u00f6gre halter B-vitaminer och mineraler som koppar och magnesium. Den h\u00f6gre magnesiumhalten som finns i basmatiris kan bidra till att balansera blodsockret. I kombination med de antioxidanta och anticancerogena egenskaperna hos flera f\u00f6reningar som finns i ris, s\u00e4rskilt de som finns i skalet och silverhinnan (mineraler, sp\u00e5relement, vitaminer, polyfenoler), g\u00f6r dessa egenskaper att ris kan utg\u00f6ra en v\u00e4rdefull del i kosten f\u00f6r personer som har typ 2-diabetes.<\/p>\n<hr \/>\n<p>\u00c5tergivet med tillst\u00e5nd av Dr Sarah Schenker.<\/p>\n<p>H\u00e4nvisa till diabetes.se f\u00f6r mer information.<\/p>\n\n            <\/div>\n            <\/div>\n<\/section>","protected":false},"excerpt":{"rendered":"<p>Basmatiris, och s\u00e4rskilt fullkornsbasmatiris, kan och borde utg\u00f6ra ett regelbundet tillskott i kosten hos personer som lider av typ 2-diabetes.<\/p>\n","protected":false},"author":3,"featured_media":4026,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"editor_notices":[],"footnotes":""},"categories":[41],"tags":[],"class_list":["post-4025","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-halsokost"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.1 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Basmatiris och diabetes av Dr Sarah Schenker | Tilda<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.tilda.com\/sv-se\/blogg\/halsokost\/basmatiris-och-diabetes-av-dr-sarah-schenker\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" 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