Gurasar burodin abinci don ciwon sukari. Yadda ake kirga su daidai

Breadungiyar Abinci (XE) muhimmiyar ma'ana ce ga mutanen da ke da ciwon sukari. Wannan ma'auni ne wanda ake amfani dashi don kimanta adadin carbohydrates a cikin abinci. Sun ce, alal misali, “mashaya cakulan 100 g ta ƙunshi 5 XE”, wato, 1 XE shine g 20 na cakulan. Ko kuma “ice cream aka canza wa gurasa burodi a farashin 65 g - 1 XE”.

Muna ba da shawarar cinyewa fiye da raka'a gurasa 2-2.5 a rana ɗaya, misali canzawa zuwa rage cin abinci na carbohydrate don nau'in 1 da nau'in ciwon sukari na 2.

Breadaya daga cikin gurasar XE gurasa ana ɗauka daidai yake da 12 g na sukari ko 25 g gurasa. A cikin Amurka da wasu ƙasashe, yanki na gurasa 1 g shine 15 g na carbohydrates. Saboda haka, allunan abun ciki na XE a cikin samfuran marubuta daban daban. Yanzu, lokacin ƙoƙarin tara waɗannan teburin, suna yin la'akari da carbohydrates ne kawai wanda mutane ke sha, kuma suna kawar da fiber na abinci (fiber).

Yadda ake kirga raka'a gurasa

Yawancin carbohydrates a cikin kwatancen gurasa na gurasa XE mai ciwon sukari zai ci, karin insulin zai buƙaci "kashe" postprandial (bayan cin abinci) sukari na jini. Tare da nau'in ciwon sukari na 1, mara lafiya ya kamata ya shirya abincinsa a hankali daidai da raka'a gurasa. Saboda jimlar yawan insulin na yau da kullun, kuma musamman yawan “gajere” ko “ultrashort” insulin kafin abinci, ya dogara da shi.

Kuna buƙatar ƙidaya raka'a gurasa a cikin samfuran da kuke shirin cin abinci ta amfani da tebur na musamman don masu ciwon sukari. Bayan haka, kuna buƙatar yin lissafin sashin insulin “gajere” ko “ultrashort” da kuka yiwa allurai kafin cin abinci. Labarin "Sashin Lissafi da Fasaha don Gudanar da Insulin" ya bayyana wannan dalla-dalla.

Don ƙididdige adadin wuraren burodi daidai, za ku buƙaci auna abincin kowane lokaci kafin ku ci abinci. Amma masu fama da cutar sankara suna koyon lokaci domin yin wannan “ta ido”. Consideredididdigar wannan ƙididdigar an dauki cewa ya isa ya ƙididdige yawan insulin. Koyaya, samun sikelin dafa abinci a gida ya dace sosai kuma yana da amfani.

Menene ma'anar glycemic index na samfurori

Tare da ciwon sukari, ba wai kawai abubuwan da ke cikin carbohydrate na samfuran da ke da mahimmanci ba, har ma da saurin wanda suke narkewa tare da shiga cikin jini. Saboda yawan abubuwan da suke motsa jiki da ƙwayar carbohydrates, ƙarancin suna ƙara yawan sukarinku. Dangane da haka, darajar ganuwar glucose a cikin jini bayan cin abinci zai zama mai rauni, kuma zai raunana jijiyoyin jini da kwayoyin jikinsu da rauni sosai.

Indexididdigar glycemic (wanda aka taƙaice GI) alama ce ta tasirin abinci daban-daban bayan amfanin su akan glucose jini. A cikin ciwon sukari, ba shi da mahimmanci fiye da adadin gurasar burodi a samfura. Magungunan hukuma suna ba da shawarar cin abinci mafi ƙarancin abinci na glycemic index idan kuna son inganta lafiyar ku.

Don ƙarin bayani, duba labarin “Glycemic Index of Abincin Abinci don Cutar Rana.”

Abincin da ke da alaƙar glycemic index sune sukari, zuma, allunan glucose, ruwan 'ya'yan itace, abubuwan sha, mai adana su, da dai sauransu Waɗannan su ne Sweets waɗanda basa ɗauke da mai. A cikin ciwon sukari, ana ba da shawarar a ci su, a daidai da raka'a gurasa 1-2, kawai lokacin da kuke buƙatar tsayar da hanzari dakatar da hauhawar jini. A cikin yanayi na yau da kullun, waɗannan samfuran suna da illa ga masu ciwon sukari.

Gurasar gurasa nawa ne

An kirkiro da rukunin yanar gizon mu don inganta abincin low-carbohydrate don nau'in 1 da nau'in ciwon sukari na 2. Wannan yana nufin cewa muna ba da shawarar cin carbohydrates a cikin kwatankwacin raka'a fiye da 2-2.5 gurasa na rana. Saboda cin carbohydrates 10-20 XE a kowace rana, kamar yadda hukuma ta bada shawarar abinci mai “daidaita”, hakika yana cutar cutarwa. Me ya sa - karanta a.

Idan kana son ka rage sukarin jininka ka kiyaye shi al'ada, to kana buƙatar cin ƙarancin carbohydrates. Ya juya cewa wannan hanyar tana aiki ba kawai tare da masu ciwon sukari na 2 ba, amma har ma da nau'in ciwon sukari na 1. Karanta labarinmu game da karancin abincin carb ga masu ciwon suga. Babu buƙatar ɗaukar shawarar da aka bayar a can, game da bangaskiya. Idan kuna da daidaitaccen ƙwayar sukari na jini, to, a cikin 'yan kwanaki za ku gani a sarari ko irin wannan abincin yana da kyau a gare ku.

Yawancin masu ciwon sukari a duniya suna iyakance adadin gurasa a cikin abincinsu. Maimakon haka, suna mai da hankali ne ga abinci mai wadataccen furotin da mai ƙoshin lafiya na halitta, har da kayan marmari na bitamin.

Idan ka bi tsarin abinci mai karancin mai sosai, bayan 'yan kwanaki, ka tabbata cewa yana kawo fa'idodi mai yawa ga lafiyarka da sukarin jini. A lokaci guda, ba za ku buƙaci tebur don canza samfuran zuwa raka'a gurasa ba. Muna tuna muku cewa 1 XE shine giram 12-15 na carbohydrates. Kuma a kowane abinci za ku ci gram 6-12 na carbohydrates, wato, ba fiye da 0.5-1 XE ba.

Idan mai ciwon sukari ya bi tsarin abincin gargajiya na “daidaitawa”, to yana iya shan wahala daga sukari na jini wanda ba za'a iya sarrafa shi ba. Irin wannan mara lafiya yana lissafin yawan insulin da zai buƙaci sha 1 XE. Madadin haka, muna lissafin kuma muna bincika nawa insulin ake buƙata don ɗaukar 1 gram na carbohydrates, kuma ba duka yanki na abinci ba.

Rashin ƙarin carbohydrates da kuke ci, ƙarancin insulin da kuke buƙatar allurar dashi. Bayan canzawa zuwa rage cin abinci na carbohydrate, to buƙatar insulin na iya raguwa sau 2-5. Kuma karancin maganin insulin ko rage sukari a cikin mara lafiya yana cinye shi, hakan zai iya rage hatsarin kamuwa da shi a jiki. Abincin mai a cikin karami mai narkewa don ciwon sukari yana nufin cinyewa fiye da guraben burodi 2-2.5 kowace rana