Masu ciwon sukari da suke son jin dadi yakamata su kula da lafiyarsu koyaushe. Ofayan mafi mahimmancin yanayi waɗanda ke tabbatar da tausayawa na yau da kullun ga mutanen da ke fama da cutar hawan jini shine abinci na musamman.
Koyaya, yana da wahala a mance da wani irin abincin a rayuwa gabaɗaya. Bayan haka, ba shi yiwuwa a yi nazarin duk rukunin samfuran don sanin yadda suke shafar matakin ƙwayar cutar glycemia. Sabili da haka, ana ba wa masu ciwon sukari alluna na musamman waɗanda ke nuna alamar glycemic index na samfurin.
Chicken shine abincin da aka fi so da yawan masu ciwon sukari, amma wane irin GI ne kaji ke da shi? Kuma yaya za a dafa shi don ya amfana da masu ciwon sukari?
Menene ma'anar bayanan glycemic kuma menene kaza?
GI yana nuna yadda yawan glucose a cikin jini ke ƙaruwa bayan cin wani samfuri. Kuma mafi girman wannan adadi shine, mafi karfi da matakin sukari yayi tsalle a farkon mintuna bayan cin abinci.
Tare da ƙananan ƙididdiga, alamun glycemic suna ƙaruwa a hankali. A cikin batun babban glycemic index, yawan sukari yana ƙaruwa a cikin wani al'amari na seconds, amma irin wannan tiyata ba ya daɗe.
Babban samfurin samfurin yana nufin cewa yana dauke da carbohydrates mai sauri, wanda ke haifar da karuwa mai yawa a cikin sukari, wanda daga baya ya zama mai. Kuma samfurori masu ƙarancin GI ba wai kawai zasu iya samar da jiki tare da abubuwa masu amfani ba, har ma suna saturate shi tare da jinkirin carbohydrates wanda ke ba da dukkanin gabobin da tsarin.
Abin lura ne cewa glycemic index ba adadi ne na yau da kullun ba. Bayan duk wannan, wannan alamar ta dogara da dalilai da yawa:
- hanyar maganin zafi;
- yanayin jikin mutum (alal misali, matakin acidity na ciki).
Ana ganin ƙananan matakin ya kai 40. Irin waɗannan samfuran dole ne a koyaushe a cikin abincin kowane mai ciwon sukari. Amma wannan kawai ya shafi abincin carbohydrate, saboda bisa ga tebur da aka soyayyen nama da man alade GI na iya zama sifili, amma irin wannan abincin, ba shakka, ba zai kawo wani fa'idodi ba.
Matsayi daga 40 zuwa 70 sune matsakaici. Game da cutar sankarar bargo kuma a farkon matakin ci gaban nau'in ciwon sukari na 2, marassa lafiya ba tare da wuce kima ba. Abincin abinci tare da GI sama da raka'a 70 suna carbohydrates mai sauri. Sau da yawa a cikin wannan rukunin sune buns, Sweets daban-daban har ma da kwanuka da kankana.
Akwai tebur na musamman na alamomin GI na samfuran iri daban-daban, amma yawancin lokaci babu nama a cikin irin waɗannan jerin abubuwan. Gaskiyar ita ce nono kaza yana cikin nau'in abinci na furotin, sabili da haka, yawancin nau'ikan glycemic index ba a la'akari da su.
Amma a cikin wasu tebur, ana lissafin glycemic index na soyayyen kaza kamar haka: 100 g na samfurin ya ƙunshi:
- kalori -262;
- fats - 15.3;
- sunadarai - 31.2;
- janar gaba daya - 3;
- carbohydrates ba ya nan.
Chicken a cikin mai dafaffiyar jinkiri
A yau, jita-jita da aka dafa a cikin ɗimbin yawa suna da yawa daga masu ciwon sukari suna buƙata. Wannan ba abin mamaki bane, saboda wannan hanyar sarrafa abinci yana ba ku damar adana abubuwan da suke da amfani, waɗanda aka rasa yawancin lokaci akan dafa abinci ko soya. Bugu da kari, a cikin wannan na'urar dafa abinci zaka iya dafa abinci ba wai kawai tasa ta biyu ba, har ma kayan zaki ko miya.
Tabbas, a cikin mai saurin dafa abinci, kaji kuma ana stewed kuma a dafa shi. Amfanin mai riba biyu shine naman da ke ciki ya dafa da sauri, yayin da yake zama mai daɗi. Ga ɗayan girke-girke na kaji. Da farko, an yayyafa kaza da gishiri, Basil kuma an yayyafa shi da ruwan lemun tsami.
Hakanan zaka iya ƙara yankakken kabeji, yankakken karas, kuma sannan sanya dukkan kayan masarufi a cikin kwano da yawa. Bayan haka kuna buƙatar saita yanayin dafa abinci na porridge ko yin burodi. Bayan minti 10, a hankali buɗe murfin kuma Mix kome.
Wani girke-girke da za ku iya amfani da shi idan kuna da ciwon sukari shine miya mai kaza tare da kayan lambu. Don dafa abinci, kuna buƙatar nono kaza, farin kabeji (200 g) da gero (50 g).
Da farko kuna buƙatar dafa broth kuma ku dafa grits. A layi daya tare da kwanon rufi kana buƙatar passivate albasa, karas da kabeji a cikin zaitun ko man man zaitun. Sannan a gauraya komai, a zuba a kwano da stew har a dafa.
Bugu da kari, a cikin mai saurin dafa abinci zaka iya dafa girki mai dadi. Don yin wannan, kuna buƙatar sinadaran masu zuwa:
- albasa;
- nono kaza;
- man zaitun;
- zakara;
- cuku gida mai-mai mai yawa;
- barkono da gishiri.
Da farko, zuba 1 tbsp cikin multicooker. l mai, sannan saita yanayin "soya". Bayan haka, albasarta yankakken, an zuba namomin kaza a cikin kwano kuma a soya na kimanin minti 5.
Bayan an ƙara cuku gida, barkono da gishiri a cikin kwano, komai yana rufe tare da murfi kuma stewed minti 10. Yada ciko a kan farantin karfe kuma sanyi.
An cire fata daga nono kaza kuma an raba fillet daga kashi. A sakamakon haka, ya kamata a samo guda biyu na kaji guda biyu, waɗanda aka yanke zuwa sassan biyu kuma a doke su tare da guduma.
Bayan kwallon cue, kuna buƙatar yayyafa da gishiri da barkono. Cikakken abincin da aka riga aka shirya ana shimfida shi akan nama, sannan sai an girka Rolls, wanda aka lika shi da zaren ko hakori.
Bayan haka, ana saukar da Rolls cikin kwanon na'urar kuma saita yanayin "yin burodi" kuma dafa duka minti 30. Rolls na dafa shi zai zama karin kumallo ko abincin rana.
Wani girke-girke na abinci shine kaza tare da zucchini. Baya ga manyan kayan abinci, kuna buƙatar dankali, albasa, barkono kararrawa, tumatir, gishiri, tafarnuwa da barkono baƙi.
Duk kayan lambu suna wanke, peeled kuma a yanka tare da babban cube. Bayan haka, sanya albasa, tumatir, dankali, barkono, guntun tsintsiya tsintsiya a cikin farawa, zuba gilashin ruwa sannan saita yanayin "adawa" na minti 60. A ƙarshen, kowane abu yana da gishiri, barkono da tafarnuwa.
Amma ba wai nono kawai ba za a iya dafa shi a cikin mai dafaffiyar jinkiri. Babu ƙarancin ɗanɗano da zai zama zukatan kaji. Don tasa za ku buƙaci waɗannan sinadaran:
- kaji zuciyar;
- karas;
- albasa;
- tumatir manna;
- man kayan lambu;
- tsaba coriander;
- gishirin.
Ana zuba man zaitun a cikin kwanon dafa abinci na malt. Sa'an nan kuma saita yanayin "soya" kuma zuba albasa a cikin kwano tare da karas, waɗanda aka soyayyen na mintuna 5.
A halin yanzu, ƙwayar coriander tana ƙasa a cikin turmi. Bayan wannan kayan yaji, tare da gishiri da tumatir manna an zuba cikin kwano.
Bayan haka, cika zukatan da broth ko ruwa da kuma stew na minti 40, gabatar da shirin "stew / nama".
Lokacin da aka dafa tasa, za'a iya yayyafa shi da ganye sabo, kamar cilantro da basil.
Zaɓuɓɓen dafa abinci don ciwon sukari
Kowace kullun jita-jita na yau da kullun na iya dame kowane mai ciwon sukari. Sabili da haka, duk wanda ke lura da lafiyarsu ya kamata ya gwada sabon haɗar dandano. A saboda wannan dalili, zaku iya dafa fillet ɗin tsuntsaye tare da namomin kaza da apples. Duk waɗannan abincin suna da ƙananan ƙididdigar glycemic index.
Don yin wannan, zaku buƙaci abubuwa irin su nono (a 100 g na samfurin - adadin kuzari 160, carbohydrates - 0), apple (45/11, GI - 30), zakara (27 / 0.1), kirim mai tsami 10% (110 / 3.2, GI - 30), man kayan lambu (900/0), albasa (41 / 8.5, GI-10). Hakanan kuna buƙatar shirya man tumatir, gishiri, tafarnuwa da barkono baƙar fata.
Abincin girke-girke shine cewa a farkon fillet da yanke albasa a kananan ƙananan. An yanka namomin kaza cikin yanka na bakin ciki. Apples an peeled daga ainihin, bawo kuma a yanka a cikin kumburi.
Ana zuba mai ɗan kayan lambu a cikin kwanon rufi mai zafi. Lokacin da mai ya yi zafi, kaza da albasarta ana soyayyen a ciki. Bayan sun kara da zakarun a gare su, bayan wasu 'yan mintoci kaɗan tuffa, sannan kuma komai ya ci tura.
Shiri na miya - man tumatir an narkar da shi a cikin karamin ruwa kuma an cakuda shi da kirim mai tsami daidai gwargwado. Ana cakuda cakuda da gishiri, barkono da zuba tare da shi samfuran a cikin kwanon rufi. Sa'an nan kuma komai yana stewed na 'yan mintina kaɗan.
Hakanan, girke-girke na mai ciwon sukari yana ba ku damar amfani da fillet ba kawai don dafa abinci ba, har ma da hanta kaza. Haka kuma, daga wannan yanayin za ku iya dafa abinci mai daɗi da baƙon abu, alal misali, hanta mai sarki tare da rumman.
Don yin wannan, kuna buƙatar:
- albasa (kalori ta 100 g - 41, carbohydrates - 8.5, GI - 10);
- pomegranate (50/12/35);
- hanta (140 / 1.5);
- gishiri, sukari, vinegar.
Ana wanke karamin hanta (kusan 200 g) kuma a yanka a kananan guda. Sannan a sanya su a cikin kwanon rufi, an zuba su da ruwa da kuma stew har sai an dafa shi.
Albasa an yanka a cikin rabin zobba kuma sanya shi a cikin marinade tsawon minti 30, wanda aka shirya akan apple cider vinegar, gishiri, sukari da ruwan zãfi.
A kasan farantin lebur mai layin farin albasa, sai hanta. Sulhu duk an yi wa kwalliya da kyawawan tsaba.
Wani abinci mai daɗin ci da lafiya ga masu ciwon sukari na 2 zai zama salatin kaza. An shirya shi a kan tushen albasarta kore (kalori ta 100 g - 41, carbohydrates - 8.5, GI - 10), apple (45/11, 30), dafaffiyar nono (160/0), sabo ne cucumbers (15 / 3.1 / 20) , barkono kararrawa (25 / 4.7 / 10) da yogurt na zahiri (45 / 3.3 / 35).
Dafa abinci irin wannan kwano mai sauki ne. Don yin wannan, bawo apples and cucumbers kuma shafa su a kan grater, yanke barkono cikin cubes, kuma yanke da kaza cikin tube. Bayan haka dukkan abubuwan da aka gyara sune gishiri, mai da yogurt da hade.
Bugu da kari, za a iya dafa kaza don masu ciwon sukari ga masu ciwon sukari. Don yin wannan, kuna buƙatar samfuran masu zuwa:
- nono kaza (kalori 160, carbohydrates - 0, GI - 0);
- barkono kararrawa (25 / 4.7 / 10);
- albasa (41 / 8.5, GI-10);
- karas (34/7/35);
- ganye da gishiri.
Fillet aka wuce ta hanyar nama grinder. An sanya gishiri a cikin naman da aka yanka, sannan kuma an samar da ƙananan kwallaye daga gare ta.
Ana sanya belin nama a cikin kwanon yin burodi, inda aka zuba ɗan ƙaramin ko ruwa. Daga nan sai su bushe a cikin tanda na kimanin minti 40.
Abin da abincin nama zai iya bayyana masu ciwon sukari a cikin bidiyo a wannan labarin.
