Tare da ciwon sukari, muhimmin yanayi don ƙoshin lafiya shine abinci mai dacewa. Tsarin abinci mai daidaitacce yana ba ku damar sarrafa matakin ƙwayar cuta ko da ba tare da shan magungunan hypoglycemic ba.
Sabili da haka, a cikin menu na yau da kullun na mutum tare da cin zarafin metabolism na metabolism, 'ya'yan itatuwa, kayan lambu da wake ya kamata ya kasance.
Yawancin legumes na cikin kayan legume, yawancinsu suna da kyau ga mutane.
Shahararrun nau'ikan sune Peas, wake da waken soya. Amma yana yiwuwa a ci legumes tare da nau'in ciwon sukari na 2, kuma idan haka ne, ta yaya suke da amfani?
Kyakkyawan halaye da mara kyau na kayan halaye na masu ciwon sukari
Endocrinologists sun tabbata cewa wake, soya ko Peas suna da amfani a cikin matsanancin ƙwayar cuta a cikin cewa suna zama tushen tushen furotin kayan lambu. Ga mutane, ciwon sukari muhimmin abu ne, saboda ba a basu damar cin abincin asalin dabbobi.
Bean wake na ciwon sukari suna da mahimmanci a cikin cewa suna ɗauke da fiber na musamman waɗanda ke saukar da matakin mummunan cholesterol, wanda ke ba da gudummawa ga farkon haɓaka cututtukan ciwon sukari. Wani muhimmin abu da aka samo a cikin chickpeas, gyada ko Peas kore shine molybdenum. Yana magance abubuwan adana kayan da aka samo a yawancin samfurori daga shagon.
Fiber da pectins suna cire gishiri mai nauyi a jiki. Tsirrai daga dangin legume suna kawar da kumburi kuma suna da tasirin astringent.
Baya ga duk abin da ke cikin kayan kiwo akwai su:
- bitamin B, A, C, PP;
- carbohydrates;
- enzymes;
- amino acid.
Dangane da carbohydrates, wake da kuma peas suna dauke da nau'ikan ƙwayoyin cuta mai sauƙin cuta. Don su, ana buƙatar ɗan adadin insulin. Hakanan, waɗannan samfuran, saboda babban abun da ke cikin fiber na abin da ke cikin abinci, rage jinkirin shan ƙwayoyin carbohydrates, wanda ke ba ka damar kiyaye matakin glycemia na al'ada.
Indexididdigar glycemic na wake yafi ƙanƙantar da ita, wanda shine wata fa'idodi na samfuran. Wannan yana nufin cewa bayan amfani dasu baza'a sami tsalle mai ƙarfi a cikin sukarin jini ba.
Amma ga Legumes na sukari don zama samfuri mai amfani da gaske, yana da mahimmanci a yi amfani da su daidai. Don haka, in babu rikitarwa da wuce kima a kowace rana, ya isa ya cinye kusan gram 150 na wake.
Hanyar dafa abinci da aka fi so shine dafa abinci. Bayan duk, wake da ba a taɓa sawa ba ko peas na iya samun gubobi a cikin abubuwan da ke haɗasu.
Rashin daidaituwa na wake shine abun da ke cikin purines a ciki, mai cutarwa ne cikin cututtukan nephritis da gout. Ana amfani da waɗannan samfuran tare da taka tsantsan a:
- thrombophlebitis;
- cututtuka na kumburi da ƙwayar gastrointestinal;
- isasshen zagayawa cikin jini;
- cututtukan mafitsara;
- take hakkin pancreas.
Don maƙarƙashiya, cututtukan hanji da ƙamshi, ganya, wake da lentil dole ne a watsar. A wannan halin, ba za su sami fa'ida ba, amma za su ƙara tsananta halin masu ciwon sukari ne kawai.
Wannan shine dalilin da yasa aka ba da shawarar ku nemi shawarar endocrinologist kafin amfani da wake.
Wake
Abun sunadarai na wake zai iya bambanta dangane da balaga da kuma matakin bushewar tsaba. Misali, wake da aka tafasa suna da yawa a cikin adadin kuzari - 350 Kcal a kowace gram 100. Amma hatsi dauke da sunadarai (24 g), fats (2 g), ruwa (12 g), magnesium (150 g), carbohydrates (60 g), alli (140 g).
Abubuwan da ke cikin kalori na wake ba su da yawa - 35 Kcal a kowace gram 100, kuma sinadarin carbohydrate shine gram 7-8. Amma tsaba da ba a kwance ba ta ƙunshi dukkanin abubuwan da aka gano da bitamin. Kuma a cikin tsarinsu akwai lectins da ke tsokanar narkewar abinci.
Kafin dafa abinci, yakamata a ɗanyen wake wake sosai tsawon awanni 8-10. Sannan abubuwa masu guba da oligosaccharides zasu fito daga ciki, suna haifar da haɓakar iskar gas.
Indexididdigar glycemic na wake ta bambanta da nau'inta, matakin balaga da hanyar shirya:
- leguminous - 15;
- fari - 35;
- ja - 24.
Mafi girman GI a cikin gwangwani gwangwani (74), tunda an kara musu sukari. Sabili da haka, irin wannan tasa don nau'in ciwon sukari na 2 bai kamata a cinye shi ba.
Glycemic load wani alama ce mai mahimmanci ga masu ciwon sukari. Wannan aiki ne na adadin wadataccen carbohydrates da abinci na GI. Mafi girman darajar GN, mafi girman matakin hypoglycemia da tasirin abinci na insulinogenic. Loadarfin glycemic na wake shine huɗu, yana da ƙasa, wanda yake shi ne babban amfani da samfurin.
Tare da ciwon sukari, ganyen wake suna da amfani sosai. Magunguna daga gare su za'a iya shirya su daban-daban ko kuma a sayi su a kantin magani wanda aka shirya da infusions ko maida hankali.
Tare da dafa abinci mai zaman kanta, yana da kyau a yi amfani da kwafsaro waɗanda aka girma a wuraren tsabtace muhalli. Don shirya kayan ado, ɗauki gram 25 na ganye na ganye, zuba su tare da 1000 ml na ruwa kuma tafasa na 3 hours akan zafi kadan.
Lokacin da ruwa tafasa rabin cikin broth, ƙara ruwa zuwa ƙara na 1 lita. Ana shan maganin yayin rana kafin abinci, yana rarraba magungunan sau 3-4. Tsawan lokacin magani har zuwa kwanaki 45.
Akwai wata hanya don shirya fuka-fukan wake a cikin ciwon sukari:
- murkushe albarkatun kasa (75-100 g) an sanya shi a cikin thermos cika ruwan zãfi 0.5;
- an shirya komai cikin awa 12;
- jiko an tace shi kuma a sa shi a cikin wuri mai duhu na kwanaki da yawa;
- ana shan magani kafin abinci sau hudu a rana, 125 mililiters.
Peas
Shine mai mahimmancin samfurin glycemic index. Sabili da haka, tare da ciwon sukari, ana cinye kore a cikin nau'i daban-daban (sabo, bushe) kuma kowane nau'in jita-jita an shirya daga gare su (hatsi, miyan, salads).
Idan aka kwatanta da wake, kayan sunadarai na peas ya sha bamban. Don haka, adadin kuzari samfurin shine 80 Kcal a kowace gram 10. Koyaya, ya ƙunshi ƙananan adadin carbohydrates da furotin kayan lambu.
Lyididdigar glycemic sabo na Peas shine 50, kuma busassun peas shine 25. lyarfin glycemic na kore Peas shine 5.8.
Abin lura ne cewa Peas yana rage GI na abinci da aka cinye shi. Wannan yana taimakawa hana faruwar cutar glycemia wanda ke faruwa bayan ɗaukar carbohydrates mai sauri.
Peas na da wadatar abinci a cikin bitamin da ma'adanai daban-daban:
- A, C, B;
- zinc, phosphorus, potassium, baƙin ƙarfe, magnesium, alli.
Peas mai bushe yana ɗauke da sitaci mai yawa, wanda ke haɓaka adadin kuzari. Amma a gaban cututtukan gastrointestinal da urolithiasis, dole ne a watsar da amfanin samfurin.
Tare da ciwon sukari, wani lokacin zaka iya cin Peas na gwangwani, saboda wannan hanyar girbi yana ba ka damar adana yawancin abubuwa masu amfani a cikin samfurin. Amma ya fi kyau a ci sabo wake. A cikin hunturu, ana ba da izini ga ƙananan yankuna na abinci daga bushe da hatsi mai hatsi.
A cikin ciwon sukari, ana bada shawara a ci kumburin maraice. Yana da babban taro na bitamin, selenium, zinc, manganese.
Wannan nau'in peas yana da ɗanɗano ƙanshi mai laushi. Tsaba kuma suna da ƙananan ƙididdigar glycemic na 30, kuma nauyin glycemic ɗin su uku ne.
Koyaya, kaftin yakan haifar da iskar gas, wanda baya barin cin shi tare da cututtukan hanji.
Waken soya
Ana daukar waken soya a matsayin wadanda suke maye gurbin nama. Wannan shi ne saboda babban abun ciki na furotin (50%), abubuwa masu yawa, abubuwan bitamin B da acid na kitse (linolenic, linoleic) a cikinsu. Indexididdigar glycemic na waken soya shine 15, nauyin glycemic shine 2.7.
Amma duk da yawan halaye masu kyau na samfurin, ba shi yiwuwa a yi amfani da shi a adadi mai yawa. Don haka, masu hana kariya suna rage aiki na hanji, suna haifar da hauhawar jini, kuma lectins basa barin abubuwan mucous su shiga cikin hanjin.
A yau soya a cikin tsararren tsari ba shi da ƙima. Sau da yawa, ana shirya samfura daban-daban daga gare ta:
- liƙa;
- mai;
- madara (an shirya shi daga irin waken soya);
- miya (soya fermentation);
- nama (wanda aka yi da garin soya);
Ana kuma shirya cuku Tofu daga madarar soya ta amfani da fasaha mai kama da shiri na cuku-dayan madara. Tofu na gargajiya, wanda ke da fararen launi da laushi, yana da amfani sosai ga masu ciwon sukari. Yawan amfani da soya cuku na yau da kullun yana haifar da samar da insulin na mutum, yana ƙarfafa ƙwayar cuta, yana hanzarta tafiyar matakai na rayuwa, yana hana ci gaban cututtukan zuciya, yana kare kodan da hanta.
Hanyoyi don shirya kayan digiri don masu ciwon sukari
Don glycemia na kullum, yana da kyau ku ci salatin tare da wake na Limoges. Don shirya shi, zaku buƙaci fararen wake (100 g), albasa biyu, karas ɗaya, wasu faski da gishiri, zaituni 10, man zaitun (10 g), garin alkama mai kyau (10 ml).
Wake suna soaked tsawon awanni 2 cikin ruwa mai ɗumi. Bayan haka an tafasa, an cika shi da ruwan sanyi, a sa a kan murhu kuma a kawo shi tafasa a kan zafi kadan. Bayan tafasa, ana cire wake daga wuta, an sake matse ruwan, kuma ana zuba wake da ruwan zãfi.
An yanyanka faski, karas, albasarta a cikin wake kuma komai yana stewed har sai an dafa shi. An jefa wake a cikin colander, salted, mai da man zaitun da vinegar. An gama dafa abinci da zoben albasa da zaituni.
Wani abinci mai daɗi ga masu ciwon sukari zai zama "Chickpeas a Spanish." Don shirya shi zaka buƙaci:
- albasa guda;
- bran da gari (1 tablespoon);
- kaji (300 g);
- farin giya (50 ml);
- gishiri, barkono, man zaitun (dandana).
Peas na turkawa suna narkewa tsawon awanni 8. Sara da albasa da stew tare da man shanu da gari a cikin kwanon rufi, motsa. Na gaba, ruwan inabi, leas, ruwa, barkono da gishiri an haɗa su a can. Bayan tafasa, an rufe kwanon rufi da murfi, kuma dukkansu suna jujjuya kan zafi kadan na tsawon awa biyu.
Lentil stew wani kwano ne da masu ciwon sukari ke ɗauka. Don dafa shi kuna buƙatar lentil (500 g), karas (250 g), albasa biyu, barkono, ganye, tafarnuwa da gishiri dandana.
Legas da kyawawan kayan lambu an yanyanka su da ruwa (2.5 l), a dafa na tsawon awanni 3, suna motsa su kullum. A ƙarshen dafa abinci, ana ƙara kayan yaji da gishiri a cikin gyada. Mafi kyawun kayan yaji don ciwon sukari sune barkono baƙar fata, turmeric, ginger.
Hakanan tare da ciwon sukari, zaku iya dafa jelly pea. Don yin wannan, kuna buƙatar gari daga gyada peeled mai launin rawaya, wanda aka gasa da ruwa.
An haɗa cakuda zuwa ruwan zãfi a cikin wani rabo na 1: 3. Kissel ya dafa kan zafi kadan na minti 20.
Ana shirya kwantena da aka yi amfani da shi tare da man kayan lambu, bayan haka ana zuba jelly mai zafi a cikin su kuma jira har sai ya cika ta. An yanyan shugabannin albasa guda biyu da soyayyen. An yanyan jel din ɗin daskararru, kuma a saman kowane ɗayansu kwanon soyayyen mai ƙwanƙwasa, ana zuba dukkan man zaitun.
Pea fritters tare da apple wani sabon abu ne na girke-girke na masu ciwon sukari. Don shirya su zaka buƙaci:
- garin pea (40 g);
- apples (20 g);
- garin alkama (20 g);
- yisti (10 g);
- ruwa (1 kofin);
- gishirin.
Yisti ya narkar da a cikin ruwan gishiri. Sannan a zuba alkama mai kyau da garin magi a ciki.
Komai ya gauraye har sai an sami daidaiton daidaituwa tare da sanya shi na minti 60 a cikin wurin dumi. Bayan lokacin da aka keɓe, an ƙara apple da aka yanka a cikin taro kuma a gasa shi azaman pancakes.
Kwararre a cikin bidiyon a cikin wannan labarin zai yi magana game da fa'idoji da lahanin legumes.
