DANKALI DON KAMUWA DA CUTAR SIGA: FA'IDODI DA CUTARWA

Send

Bari muyi magana game da sha'awar abinci na masu ciwon sukari. Tare da gano farkon ciwo, wasu marasa lafiya sun fada cikin baƙin ciki na ainihi - yaya abin da ya kamata ka daina yawancin abincin da kuka fi so! Da kyau, daga Sweets da lemun tsami, har ma da dandano da soyayyen dankali dole ne a manta! Shin haka ne, mun fahimta daki-daki.

Dankali da ciwon sukari - ci ko a'a?

Shin, dole ne in bar dankali gaba daya a cikin ciwon sukari? Musamman masu son masu cin abinci suna yin hakan kawai - ba sa cin dankali kwata-kwata, la'akari da cewa sitacin da ke ciki yana iya ƙara yawan sukarin jini nan take. Kuma maye gurbin kayan lambu mai daɗi tare da hatsi da kabeji. Hanyar ba daidai ba ce Duk wani masanin ilimin endocrinologist zai gaya muku cewa zaku iya amfani da iyakataccen dankali don ciwon sukari, kodayake babu tambaya game da soyayyen ƙarancin abinci da kayan abinci masu ƙoshin mai.

M Properties dankali

Ku yi imani da ni, ba don canji ba. Dankali ta tuber, ban da sitaci, wanda ke tsoratar da ku, ya ƙunshi abubuwa masu zuwa:

Sodium da alli, wanda ke ba da lafiya ga dukkanin sel na jiki kuma yana ƙarfafa tsarin kasusuwa;
Magnesium da potassium abubuwa ne masu mahimmanci don abinci na yau da kullun na tasoshin jini, tsokoki, kwakwalwa da zuciya;
Cobalt da zinc sune abubuwan da ake buƙata don kiyaye sojojin rigakafi, tasoshin lafiya da kuma yankin farjin namiji;
Boron, jan ƙarfe da manganese - suna da mahimmanci don haɓakar metabolism na al'ada, yana shafar haɗarin jini da metabolism na nama;
Potassium da phosphorus suna da amfani ga ƙwaƙwalwar zuciya da kwakwalwa, suna shafar hangen nesa da tsarin mai juyayi.

Ba jerin sharri ba ne, ko? Akwai bitamin a cikin dankali - PP, C, E, D da sauransu. Hakanan ana samun polysaccharides na cutarwa wanda ke shafar matakan glucose a legumes, hatsi, masara, amma saboda wasu dalilai masu ciwon sukari suna da aminci a garesu. Caloimar adadin kuzari na matsakaicin matsakaici - 80 kcal yana ƙunshe a cikin gram 100 na dankalin turawa (don kwatankwacinsa, a cikin babban yanki na freshin faransa - 445 kcal!).

Labarin glycemic dankali ya bambanta dangane da hanyar shirya. Matsakaicin mafi girma na dankalin turawa mashe 90 ne. Amma akan ɗanɗanar da aka dafa - 70 kawai.

Bayar da abun da ya kunsa mai kyau na samfurin, bai kamata ku bar dankali gaba ɗaya don ciwon sukari ba, amma ya kamata a iyakance shi. Matsakaicin yawan dankalin turawa yau da kullun kada ya wuce gram 200. Haka kuma, wannan adadi ya hada da dankali don shirya miya, da kuma jita-jita na gefe.

Cook, stew, soar. Soya?

Kuma idan za ku iya ci dankali (albeit tare da ƙuntatawa), muna fara dafa abinci. Yadda za a dafa dankali don ciwon sukari don inganta adana dukkan abubuwa masu mahimmanci?

Wasu masana suna ba da fata mai narkewa na dare, sun ce, sitaci zai shiga ruwa - kuma ku ci tare da nishaɗi! Mun hanzarta muyi rashin nasara - tare da cakudaddun mahadi tare da wannan toka, duk sauran abubuwan haɗin keɓaɓɓen kayan aikin zasu shiga cikin ruwa.

Daga dukkan nau'ikan dafa abinci, tafasa ko tuƙa shi ne hanya mafi kyau. Ta wannan hanyar ne dankalin turawa zai riƙe dukkan kaddarorin masu amfani kuma zai zama mafi ƙarancin adadin kuzari.

Kuna iya tafasa dankali a cikin fatansu - saboda rarrabuwar ma'adanai da bitamin a cikin tubers ɗin ba daidai bane. Matsakaicin adadinsu yana ƙarƙashin fata. A cikin kwasfa, zaku iya gasa dankali a kan teburin tarho - kuna samun nau'in kwaikwayon abubuwan haɗuwa da wuta.

Mashed dankali - samfurin ba shi da ciwon sukari gaba ɗaya. Da fari dai, ba tare da ƙari da man shanu da madara ba mai daɗi. Abu na biyu, ƙwayoyin polysaccharides da ba ku buƙata daga dankalin turawa da aka yanyanka suna narkewa da sauri fiye da abin da aka dafa ko dafaffen.

Amma game da soya, ba a ba da wannan hanyar dafa abinci don abincin abinci ba. Zai fi kyau a bayar da kwanon soya da take so, don kar a kunyatar da kasancewar ta a dafa abinci.

Dankali	Manuniyar Glycemic	Kalori abun ciki a cikin 100 g
Boiled	70	70 - 80 kcal
Boiled "a cikin uniform"	65	74 kcal
Gasa "uniform" akan gasa	98	145 kcal
Soyayyen	95	327 kcal
Kayan Faransa	95	445 kcal
Mashed dankali da madara da man shanu	90	133 kcal

Mun yi imanin cewa ba ma'ana bane a bayyana waɗannan adadi. Tebur ya nuna cewa jita-jita na dankalin turawa tare da ƙarancin glycemic index da ƙarancin kalori abun ciki shine mafi kyau ga masu ciwon sukari. Yanzu zabi naku ne.

Kadan game da ka'idodi

Abincin da ya dace daidai da mai ciwon sukari shine mabuɗin don biyan diyya na wani lokaci na rashin lafiya. Abincin yakamata ya dogara da ka'idodin mafi yawan gamsuwa na haƙuri a cikin abubuwan gina jiki. Lokacin da ake tattara abincin, ya zama dole yin la'akari da lissafin kyawawan nauyin jikin mutum ga mai haƙuri da kuma yanayin aikin da yayi.

Mutanen da ke yin aiki da hasken wuta yakamata su karɓi 30-35 kcal a kowace rana don kowace kilogram na nauyin jikinsa mai kyau,
aiki na matsakaici - 40 - 45 kcal,
nauyi - 50 - 65 kcal.

15-20% na adadin caloric na abinci ya kamata ya kasance a cikin furotin, 25 - 30% - a cikin mai, da 55 - 60% - a cikin carbohydrates.

Mun zana abubuwanda suka dace

Dole ne ku sami damar rayuwa tare da ciwon sukari.

Abin takaici, wannan cutar ta yanke hukunci mafi girman hanyar rayuwa. Amma idan kun tsara yadda ake tsara yanayin da abinci daidai, ciwon sukari ba zai dame ku ba. Ka san kusan komai game da abincin, don haka shirya, ƙidaya kuma dafa abincin "daidai" don kanka. Karatun abinci, kamar dukkan dabi'un mu, ana iya canzawa. Loveaunar dankalin turawa a maimakon soyayyen - musanya daidai yake, yarda da ni! Rufe idanunku kuma ku yi tunanin - dankali mai daɗin ƙanshi, a tare da Dill, kuma tare da sabo kokwamba ... Ku ci! Abin ci!