Cutar sankarau tana buƙatar mai haƙuri ya sake nazarin yanayin rayuwa da abinci mai gina jiki gaba ɗaya. Daga cikin abincin da kuke buƙatar cire abinci mai dauke da carbohydrates kamar yadda zai yiwu, kuma a lokaci guda kada ku cutar da jiki. Foda yana da amfani matattarar ƙwayar carbohydrates.
Amfanin porridge don ciwon sukari
Yawancin abinci suna dauke da carbohydrates mai sauƙi. Suna da ƙananan nauyin kwayoyin, don haka rarrabuwarsu baya buƙatar lokaci mai yawa da enzymes. Shakar hanzari yana ƙara yawan sukarin jini.
Porridge don kamuwa da cutar siga yana da darajar abinci mai mahimmanci, saboda dauke da hadaddun carbohydrates.
Porridge don kamuwa da cutar siga yana da darajar abinci mai mahimmanci, saboda dauke da hadaddun carbohydrates. Jiki ya daɗe yana narkewa, samfuri na lalacewa na glucose yana karuwa a hankali, yayin da jin ciwon ya kasance na dogon lokaci.
Abubuwan hatsi daban-daban sun haɗa da nau'ikan bitamin, macro- da microelements da suka dace don metabolism na al'ada da kuma daidaita matakan sukari na jini (alal misali, sun ƙunshi yawancin bitamin C). Babban abun ciki na flavonoid yana da tasirin gaske akan ayyukan yawancin enzymes a cikin jiki, ya raunana da ciwon sukari.
Abun hatsi ya ƙunshi waɗannan mahimman abubuwa:
- baƙin ƙarfe
- alli
- potassium
- Sodium
- magnesium
Suna shafar daidaituwa a cikin matsakaici na ruwa kuma suna kula da matakin ƙarfe na al'ada. Bugu da kari, hatsi da Peas suna dauke da irin abubuwanda ba'a gano su kamar aidin, molybdenum, jan karfe, nickel, manganese, silicon. Abun hatsi ya ƙunshi sunadarai, mai, mai mai, kitse. Abubuwa na Lipotropic (takamaiman amino acid) suna ba da gudummawa ga canzawar cholesterol zuwa acid bile, ta haka zai rage matakinsa a jiki. Dukkanin abubuwan da ke ƙunshe da kayan kwalliya a cikin tarin ƙara haɓakar jikin mutum na kamuwa da ciwon sukari.
Ganyayyaki da peas suna ɗauke da irin waɗannan abubuwan da ake iya ganowa kamar iodine, molybdenum, jan ƙarfe, nickel, manganese, silicon.
Wataƙila lahani
Abubuwan hatsi daban-daban suna da alamomi daban-daban na ƙididdigar glycemic index (GI), wanda ke nuna yadda hanzarin ɗaukar carbohydrates (sitaci) daga samfurin ke faruwa. Laifin porridge ga masu ciwon sukari na iya haɗuwa da zaɓi mara kyau na abincin da ba ya la'akari da sukari na jini da GI. Bugu da ƙari, hatsi suna ɗauke da adadin adadin giluten abinci, don haka zasu iya zama cutarwa idan ya cancanta don bin abincin da babu gutsi-gutsi.
Wani dalili na lalacewar tafarnuwa na iya zama ƙarancin ingancin samfuran asali saboda keta yanayin yanayin namo, tattarawa da adanawa: hatsi na iya containunsar sinadarin motsi, al'amuran ƙasashen waje a matsayin tsirar, ƙananan duwatsu, da sauransu Hatsi da aka yi daga hatsi da aka yi amfani da magungunan kashe ƙwari, kuma yana iya cutar da lafiyar.
Wanne hatsi ne suka fi dacewa da nau'in ciwon sukari na 2?
Masu ciwon sukari da ke kamuwa da cutar nau'in 2 na iya haɗawa da hatsi kawai tare da GI wanda ba ya wuce raka'a 49 cikin abincin. Dole ne a tuna cewa fasahar dafa abinci daban-daban na iya canza alamomin wannan darajar, sabili da haka, lokacin da ake tara menu zai fi kyau zaɓi hatsi tare da ƙimar GI mai ƙarancin daraja. Zai iya kasancewa:
- sha'ir lu'ulu'u;
- sha'ir;
- buckwheat;
- nau'ikan alkama;
- oatmeal;
- masara;
- Peas
- gero;
- fig.
Babban yanayin lokacin zabar hatsi don dafa abinci shine matsakaici da iri-iri. Asmarfin kishi don samfur tare da abincin abinci na iya cimma sabanin sakamako da haɓaka sukari na jini. Kafin yin menu, ya kamata ka nemi masanin abinci mai gina jiki.
Dokoki don yin hatsi don ciwon sukari
Yankin don liyafar ta 1 kada ta kasance babba, sabili da haka, kafin dafa abinci, kuna buƙatar ƙayyade adadin hatsi da ake buƙata. Tsarin dafa abinci don masu ciwon sukari yana da halaye na kansa:
- Tafasa hatsi ya kamata ya kasance cikin ruwa, kuma idan ya cancanta, ƙara kayayyakin kiwo a ƙarshen.
- Ba za a iya ƙara sukari ba, zaku iya ɗanɗana farantin tare da mashaya masu ciwon sukari na musamman.
- Ya kamata a shirya croup a hankali, a wanke shi da yawa don rage adadin sitaci.
- Hanyar dafa abinci mafi laushi ga masu ciwon sukari shine yin hawan jini, yana taimakawa adana abubuwan gina jiki, enzymes shuka, haɓaka ƙimar amfani da fiber.
Don rage mai ƙoshin da aka gama, masu ƙoshin abinci sun ba da shawarar amfani da mayukan kayan lambu kawai: sunflower, sesame, masara, da sauransu Wannan yana ƙara ɗanɗano kuma baya barin abun cikin kalori mai yawa a cikin tasa.
Abubuwan cin abinci na Porridge
Marasa lafiya waɗanda ke kamuwa da cutar sukari nau'in 2 galibi suna ɗaukar abincinsu a matsayin jerin abubuwan hanawa. Amma abinci mai gina jiki tare da wannan cuta na iya zama da amfani kuma mai daɗi. Akwai girke-girke da yawa don hatsi masu ciwon sukari waɗanda ke ba ku damar dafa abinci mai daɗi da kuma kula da matakan sukari na al'ada.
Masana ilimin abinci sun ba da shawarar yin amfani da mai na sunflower don farfado da samfurin da aka gama.
Buckwheat
Dangane da ƙimar abinci mai gina jiki, yana ɗaukar wuri na gaba bayan oatmeal. Lokacin sayen, yana da kyau a zaɓi hatsi na kore, yana bambanta da launin ruwan kasa a cikin dandano da babban abun ciki na abinci mai gina jiki. Kuna iya dafa abinci mai zaman kanta ko amfani da kayan kwandon a matsayin tasa don kifi ko nama.
Ana shirya bautar 1 daga giyan hatsi na g 130 da ruwa 1 na ruwa. Kayyayakin da aka tsara, ,in a wanke da ruwa mai gudana, bar shi magudana. Ana ƙara gishiri kaɗan a cikin ruwan zãfi kuma ana saukar da kayan aikin. Murfin, dafa bayan tafasa na minti 20. Bayan haka, bada izinin kwanon ya tsaya saboda duk ruwan yana sha. Don yin farar shinkafa ta zama mai yuwuwa, ba a zuga ta lokacin dafa abinci ba.
Za a iya shirya karin kumallo na Buckwheat da yamma. Don yin wannan, ana sanya hatsi a cikin kwano kuma an zuba shi da ruwa mai ɗumi ko kefir mai ƙarancin mai. 3 tbsp buckwheat dauki 1 kofin ruwa. Akwatin an rufe shi da murfi kuma ya bar shi a wani wurin dumi har safiya. Don saukakawa, zaku iya nika pre-wanke da bushe hatsi a cikin blender zuwa jihar foda. Tsarin kyau yana taimaka wa hatsi su yi kyau sosai.
Yana da amfani ku ci porridge daga hatsi na buckwheat. Hakanan za'a iya shirya kwano ba tare da maganin zafi ba. An sanya hatsi da aka wanke a cikin kwalba, an zuba shi da ruwan zãfi mai sanyi kuma an bar shi dumi 1 rana. Harshen hatsi da aka toya an shafa su kuma an cakuda su da kefir mai ƙoshin mai ko yogurt.
Manna
Ana samun Semolina bayan sarrafa nau'in alkama na musamman. Yana da babban tsarin glycemic index. An lura cewa bayan amfani da kayan ado na mara lafiya, mai haƙuri yana azabtar da ƙwannafi, akwai nauyi a ciki. Saboda haka, ciwon sukari yakamata ya iyakance amfani da wannan hatsi.
Gilashin ruwa 1 ana kawo shi a tafasa, ana zuba hatsi (6 tablespoons) a cikin ƙananan rabo a cikin kwanon rufi, yana motsawa koyaushe don guje wa bayyanar lumps. Cook semolina na minti 7-10 akan zafi kadan. A cikin kwanar da aka gama, zaku iya ƙara abun zaki, mai ɗinki kaɗan na walnuts ko zest of 1 orange. Kuna iya dafa garin gyada ta ƙara madarar skim a ƙarshen dafa abinci, don rage adadin ruwa.
Ana samun Semolina bayan sarrafa nau'in alkama na musamman.
Lu'ulu'u na sha'ir
Kyarwa ce da aka yi da sha'ir kuma tana ɗauke da abinci mai yawa. Daga ita zaku iya dafa shinkafa ko kayan kwalliyar viscous. Hatsi a lokacin haɓaka dafa abinci ya ninka har sau 5-6, saboda haka an ba da shawarar yin jiƙa shi sau da yawa, kuma lokacin dafa abinci ƙara ruwa a cikin 1: 1.
Ana iya shirya kwano a cikin wanka na ruwa, to, duk kaddarorin amfanin hatsi za'a kiyaye su da cikakke.
Don shirye-shiryen porridge dauki 3-4 tbsp. l sha'ir, a wanke a ruwan da yake gudana. Lokacin dafa abinci, suna amfani da rauni mai rauni na nama ko ƙananan naman kaza, wannan yana inganta ɗanɗano da aka gama ƙare. Zuba hatsi tare da ruwan da aka shirya, ƙara gishiri da dafa don minti 20, bayan haka an cire shi daga wuta kuma a nannade. Lokacin yin hidima, yankakken yankakken, sautéed a cikin 1 tablespoon, an haɗa da tasa a teburin. man kayan lambu, albasa (1 shugaban).
Oatmeal
An yi la'akari da shi mafi kyawun shinkafa, saboda ya dace don shirya kuma tare da ƙarancin kalori mai yawa yana da dumbin kaddarorin amfani. Koyaya, saɓar oat ta ɗan lokaci basa da amfani kamar hatsi na hatsi gaba ɗaya.
Ana amfani da Oatmeal a cikin tafarnuwa mafi kyau, saboda ya dace don shirya kuma a ƙarancin adadin kuzari yana da dumbin fa'idodi masu amfani.
Don bautar 1, kuna buƙatar 3-4 tablespoons. hatsi daga cikakke ko hatsi da aka yanke, ana zuba su da gilashin 1 na ruwa, a dafa don minti 10-15, sannan a rufe kuma nace don wani minti 10. Kada a dafa flakes, ana zuba su da ruwan zãfi a cikin ƙimar 1: 4 kuma sun nace a cikin akwati da aka rufe na mintina 15. Bayan wannan lokacin, zaku iya ƙara kowane sabo ko yankakken berries, guda, 'ya'yan itace, dinbin yankakken kwayoyi a cikin jakar.
Gero
Lokacin da aka adana na dogon lokaci, gero ya sami ɗanɗano mai ɗaci, saboda haka ba a girbe shi don amfanin nan gaba ba. Don ingantaccen hatsi mai ƙoshin lafiya, an zaɓi hatsi na launin rawaya mai haske. Ya kamata a lura cewa gero yana ƙaruwa sau 4 yayin dafa abinci. Suman yana tafiya sosai tare da gero, zaka iya ƙara wa samfurin da aka ƙare.
Don shirya nauyin 1 na nau'ikan tasa, ɗauki 50 g na hatsi da gilashin ruwa 1. Ana wanke croup a ƙarƙashin wani rafi na ruwan sanyi sau 3-4 kuma an zubo da shi da wani ruwa mai tafasa. Kawo ruwan a tafasa, ƙara 1 tbsp. man kayan lambu, gishiri kaɗan. Ana zuba hatsi da aka shirya cikin kwanon. Ka dafa garin kwandon kan ƙananan zafi a ƙarƙashin murfin rufi na mintina 10-12. Cire kwanon rufi daga cikin wuta kuma kunsa shi da tawul na mintina 10.
Don shirya tafarnuwa tare da kabewa, a cikin tafasasshen, ruwan gishiri kaɗan, sanya abincin hatsi da dafa har sai rabin dafa shi. Suman (200 g) an gyada shi, a yanka a kananan cubes, a hade tare da abinda ke ciki na kwanon ruya a dafa a kan zafi kadan don wani mintuna 10, yana motsa lokaci-lokaci. Cire daga zafin rana kuma bar shi daga. Ana ba da shawarar wannan tasa don cin abinci fiye da sau 2 a mako.
Alkama na alkama ya ƙunshi zinc, wanda ke ƙarfafa samar da insulin na hormone.
Alkama
Samfurin da ya ƙare yana iya yin tasiri sosai ga matakan sukari: hatsi na alkama ya ƙunshi zinc, wanda ke ƙarfafa samar da insulin na hormone. Yawancin alkama - hatsi da aka warkar dashi ya ƙunshi ƙarin abubuwan gina jiki masu godiya saboda hanyar mai sauƙin sarrafa hatsi.
Porridge ana iya yin shi daga murƙushe ko duka hatsi. Ana wanke kofuna na 0.5 na hatsi, an zuba shi da ruwan zãfi (200 ml), an dafa shi na mintina 15. Duk hatsi an dafa shi na akalla minti 40. Yana da amfani ku ci porridge daga alkama da aka tsiro, saboda wannan, hatsi masu bushe suna ƙasa a cikin blender, an zuba su da ruwa kuma a dafa su na mintuna da yawa.
Masara
An bada shawara a ci masara da masara ba fiye da sau 2 a mako. An lura cewa ma'anar glycemic ana iya ragewa idan kun dafa kwano na daidaito mai ƙyalƙyali.
Masara grits suna dafa shi a cikin rabo na 1: 2, ba fiye da gg na gasa 150 ba a cikin kowace hidimar. Ana wanke croup a ƙarƙashin ruwa mai gudu, an tsoma shi a ruwa mai gishiri, an ba shi damar tafasa. Tafasa hatsi har sai an dafa na akalla minti 20 tare da murfin a rufe. A ƙarshen dafa abinci, an gama dafa abinci da mai kayan lambu.
Kuna iya ƙara sabon dandano zuwa ga kayan kwalliyar kwalliyar ta tafarnuwa kaɗan ta albasa da tumatir. Don yin wannan, a cikin kwanon rufi mai zurfi, zafi 2 tbsp. l man kayan lambu, a cikin abin da 2 ƙananan shugabannin albasarta ake soyayyen. Sanya tumatir da yankakken cakuda (2 inji mai kwakwalwa.) A cikin kayan aiki, a yi tawara na tsawon mintuna 2-3 karkashin rufaffiyar murfi. Ciki mai laushi an haɗe shi da kayan kwalliyar masara da aka dafa har sai da aka dafa rabin kuma an ba shi izinin stew na wani mintuna 3-4.
Fis
Abincin da aka shirya yadda yakamata ya sami damar kiyaye ƙimar glucose na jini a al'ada, saboda haka ya fi kyau a hada fulawa a cikin abincin don kamuwa da cutar siga.
Ganyen pea yana da kyau fiye da sunadarai na dabbobi, kayan kiwo sune madadin nama da kifi.
Kafin dafa abinci, kofuna na 0.5 na peas ya kamata a wanke kuma a tsoma cikin ruwan dumi don awanni 6-8, wannan zai rage lokacin dafa abinci. Ana sake wanke wake mai narkewa, an yayyafa shi da ruwa, a tafasa har sai ya yi laushi gabaɗaya. Daga kwanar da aka gama, sauran ruwan an zuba, an soke shi a cikin farin dimi har sai da santsi. Porridge yana da ɗanɗano na sesame mai da kayan ƙanshi mai sauƙi; idan ana so, ana iya ƙara tafarnuwa 1-2 na tafarnuwa don inuwa mai daɗi. Za'a iya amfani da samfurin azaman dafaffiyar abinci ko kuma dafaffiyar abinci.
Sha'ir
Wannan hatsi, kamar sha'ir lu'ulu'u, ana samun shi daga sha'ir, yana da fa'idodi iri ɗaya. An ba shi izinin ƙara karamin man shanu ko madara mai tsami a cikin abincin da aka gama. Don shirya rabo 1, ɗauka kofuna 0.3 na hatsi, wanke, dafa a cikin ruwa mai gishiri a minti 10. Rufe tare da tawul, bari tasa ta kai wani minti na 5-7.
Masu ciwon sukari a cikin menu nasu na iya haɗawa da shinkafa na sha'ir, wanda ke da kyawawan abubuwa masu amfani.
Rice
Shinkafa launin ruwan kasa kawai ya dace da masu ciwon sukari. Wannan nau'in hatsi yana shan mafi ƙarancin jiyya, kawai ana cire babban ciyayi mai ƙwaya daga hatsi, yayin da aka kiyaye ƙamshi mai launin fata mai dauke da fiber da bitamin.
Tsawon lokacin da aka shirya jita-jita masu launin ruwan kasa sun fi na farin shinkafa, don haka an ba da shawarar yin jike shi. Wannan gwargwado kuma yana rage abun cikin nitrate a cikin hatsi. Daga gare ta zaku iya dafa ɗan kwalliyar mai dadi, a cikin kayan 'ya'yan itace.
Wanke bayan yayyafa hatsi (0.3 kofuna waɗanda) ana zubar da ruwa a cikin rabo na 1: 3, a dafa shi na mintuna 20-25. Ana tsabtace tuffa mai shuɗi na ciyawar da tsaba, a yanka a cikin cubes. Madadin maye, kirfa ko vanillin a kan ƙarshen cokali, 1 tsp. man kayan lambu, an shirya apples. Duk kayan suna hade sosai, kwanon rufi tare da kayan kwalliya ana ajiye shi a kan zafi kadan na wani mintuna 3-4, bayan haka an cire shi kuma a nade shi na mintina 10-15.
Hankali
Hatsi mai ƙwanƙwasa suna ta haɓaka samar da insulin nasu a cikin jiki, ganyen lalle yana da amfani ga masu cutar siga, idan mai haƙuri ya kamu da ƙwannafi.
Zai fi kyau dafa ɗan kwalliya daga hatsi na ƙasa, a baya an wanke kuma an bushe. 2 tbsp an zuba foda tare da 1 kopin ruwan zafi (+ 92 ° C), an rufe shi, bar shi yayi tsawon minti 15-20. Za a iya cinye shi a cikin kwasfa tare da kefir.
