Tare da nau'in ciwon sukari na 2, yana da mahimmanci don bin ƙarancin carb, kuma a lokaci guda daidaitaccen abinci, saboda jikin mutum, saboda cutar, yana rasa bitamin da ma'adanai. Muhimmancin abincin ba shine ya zama garkuwa ga cutar “mai daɗi” da kuma guji mummunan sakamako ga jikin mutum ba.
Ana ƙirƙirar menu na masu ciwon sukari daga samfuran samfurori waɗanda ke da ƙananan glycemic index (akwai tebur na musamman). Wannan ƙimar yana nuna ƙimar yawan glucose din bayan cinye wani samfurin. Don marasa lafiyar insulin-dogara, ƙari, kuna buƙatar sanin nawa XE (gurasar burodi) ya ƙunshi wani yanki na abinci don ƙididdige kashi na allura tare da insulin gajere ko matsananci.
Sunadarai don masu ciwon sukari suna da mahimmanci don aiki na yau da kullun na insulin na hormone. Yawancin su ana lullube su da kifi, kuma za'a tattauna shi a wannan labarin. An tattauna tambayoyin masu zuwa - wane irin kifin za a iya ci idan akwai masu ciwon sukari, ƙididdigar glycemic, sau nawa a mako kifi yi jita-jita ya kamata ya kasance a cikin abincin mai haƙuri, wane nau'in kifi ne ya kamata a yi amfani dashi lokacin da kiba.
Glycemic index na kifi
Ga masu ciwon sukari, ana yin abinci ne ta samfurori wanda ma'anar glycemic index bata wuce raka'a 49 ba. Lissafinsu suna da yawa, wanda zai baka damar dafa abinci yau da kullun daban-daban. Abinci tare da alamomi na raka'a 50 zuwa 69 na iya zama "baƙi" ne kawai a kan tebur na haƙuri. Tare da gafartawa, har zuwa gram 150 an yarda, ba fiye da sau uku a mako ba.
Akwai samfurori da yawa tare da GI mai haɗari (babba), wanda yake raka'a 70 ko fiye. Masana ilimin Endocrinologists sun haramta cin irin wannan abincin, saboda yana haifar da karuwa sosai a cikin tattarawar glucose a cikin jini. A wasu halaye, yana faruwa cewa ƙididdigar ƙwayar glycemic ƙaru - tare da magani mai zafi, tare da canji a cikin daidaiton samfurin. Koyaya, don nama da kifi, waɗannan ƙa'idodi ba su aiki. Wannan kuma ya shafi abincin teku.
Yawancin samfurori suna da GI na raka'a raka'a - abinci ne na furotin ko kuma mai mai yawa. Masu ciwon sukari, musamman waɗanda suke da kiba sosai, yakamata su ware mai mai yawa daga abincin, saboda yana taimakawa ci gaban mai mai yawa kuma yana ɗauke da adadin ƙwayoyin cuta mara kyau.
Kifi da ciwon sukari ya kamata a zaɓi bisa ga waɗannan ka'idodi masu zuwa:
- karancin kalori;
- low glycemic rate.
Tebur na GI ya nuna cewa duk wani nau'in kifi yana da ƙididdigar ƙira, wanda ke sauƙaƙe aikin da zaɓin shi. Marasa lafiya yakamata su ɗanɗano kifayen mai mai kitse.
Wanne kifi ya zaɓa
Kifi da nau'in ciwon sukari na 2 gabaɗaya tsinkaye ne. Wannan nau'in samfuran yana da mahimmanci a cikin menu na marasa lafiya, saboda yana dauke da furotin mai sauƙi mai narkewa da yawancin abubuwa masu amfani waɗanda ke tattare da kusan dukkanin ayyukan jiki.
Kamar yadda aka yi bayani a baya, Wajibi ne a bayar da fifiko ga amfanin nau'ikan kifayen mai kitse. Koyaya, mutane da yawa suna da tambaya - shin zai yuwu a ci kifin mai? Amsar da ba ta dace ba ita ce eh, amma kawai a daidaita kuma ba fiye da sau ɗaya a mako ba.
Abinda ya kasance shine jan mai da aka dafa da gishiri mai gishiri yana ƙunshe da ƙwayar mai Omega-3 (wacce ke cikin mai kifin), wanda ke da alhakin daidaita yanayin al'ada. Idan sau ɗaya a mako kuna cin gram 300 na irin wannan samfurin, to sai ku biya buƙatun sati na jiki don wannan kayan.
Wani nau'in kifin mai mai wanda aka yarda da cutar "mai daɗi":
- kifin salmon;
- kifin ruwan hoda;
- tsageranci;
- haddock;
- mackerel doki;
- pollock.
Ba za a iya kiran kifin gwangwani ba samfurin mai amfani, saboda yawanci suna ƙara sukari kuma suna amfani da man kayan lambu da yawa. Hakanan haramcin kifi na kamuwa da cututtukan fata daga mahallin endocrinologists, saboda nauyin da ke kan hanji.
Za a iya cin kifi mai gishiri a cikin adadi kaɗan - yana taimaka jinkirta kawar da ruwa daga jikin mutum, sakamakon wanda kumburin ƙwayar cuta zai iya faruwa. Marinate shi a gida, ba tare da amfani da sukari ba. Farantin kwano kamar farar fitila yana karuwa sosai.
Tsarin shirin sa yakamata ya bi ƙa'idodi da yawa, saboda gamsai wanda ke rufe kifin yana da guba kuma yana da haɗari ga lafiyar ɗan adam. Na farko, samfurin ya kamata a shafawa sosai tare da gishiri, sannan a saka shi cikin ruwan sanyi. Maimaita wannan hanya sau da yawa.
Kifayen da kwararrun masana kimiyyar halittun endocrinologists suka ba da shawarar su:
- talla;
- hake;
- Pike
- capelin;
- irin kifi
- perch;
- mullet;
- tsawa;
- limonella;
- fil fil.
Kifi ya ƙunshi irin waɗannan bitamin da ma'adanai:
- provitamin A;
- Bitamin B;
- Vitamin D
- aidin;
- phosphorus;
- alli
- potassium.
Duk da fa'idodi masu yawa na samfuran kifin, bai kamata kuyi amfani dashi da yawa ba, tunda zaku iya kawo jikin mutum zuwa yanayin da zai samar da furotin.
Abincin Kifi
Za'a iya shirya jita-jita iri-iri daga kifi, waɗanda suke bambanta da ƙimar abincinsu da ƙarancin kalori. Yana da kyau a tururi shi ko a tafasa shi a cikin ruwan gishiri. Gabaɗaya, masu ciwon sukari ya kamata su guji ƙara yawan amfani da man kayan lambu a girke-girke, saboda ya ƙunshi mummunan cholesterol.
Za a iya amfani da salmon mai gishiri don kayan ciye-ciye, yin sandwiches tare da burodi. An bambanta girke-girke da aka bayyana aniyarta saboda yawan amfani da lemun tsami da lemu yayin sallar.
Da farko kuna buƙatar haɗuwa cokali biyu na lemun tsami, tablespoon na sukari, cokali biyu na gishiri. Sanya daya bisa uku na cakuda a cikin akwati ka sanya 50 grams na kifin, peeled a saman. Yayyafa tare da sauran cakuda cakuda, ƙara asan Peas na barkono. Yanke ruwan lemo cikin da'irori, kar a cire kwasfa, sanya kifi a saman, rufe tare da tsare kuma saita latsa, sanya kwano a cikin firiji. Lokacin dafa abinci zai ɗauki awanni 35. Kowane sa'o'i takwas kuna buƙatar juya kifin.
Akwai hanyoyi da yawa don dafa kifi tare da ciwon sukari na 2. Anan ne mafi amfani da kuma mashahuri. Misali, “carp namomin kaza” an shirya shi ne daga abubuwan da aka haɗa:
- irin kifi mai nauyin gram 700;
- zakara - 300 grams;
- albasa guda;
- tafarnuwa biyu na tafarnuwa;
- cokali uku na kirim mai tsami;
- man zaitun.
Kwasfa kifi daga magudanar da keɓaɓɓu, a saƙa shi da gishiri kuma a soya a cikin mai mai zafi har sai an sami ɓawon zinare na zinariya. Yanke namomin kaza a cikin rabin, toya a kan zafi kadan tare da albasa, a yanka a cikin rabin zobba, tafarnuwa tafarnuwa. Gishiri da barkono. 'Yan mintina kaɗan kafin shirye-shiryen cikawa, ƙara cokali biyu na kirim mai tsami.
Rufe takardar yin burodi tare da tsare, shafa masa mai, shafa mai, sanya kifin, pre-kaya da kifin tare da kirim mai tsami da cakuda naman kaza, shimfiɗa saman sashin gawa tare da ragowar kirim. Gasa a cikin tanda preheated a 180 ° C na mintina 25. Karku cire kifin murhun daga tanda na wani mintina 10.
Hakanan zaka iya dafa cutlet daga kifi. Sanya fillet tare da albasa ta hanyar grinder nama, ƙara kwai, gishiri da barkono. Jiƙa esan yanka burodi a cikin madara a lokacin da ya kumbura, matsi ruwan madara sannan kuma ku wuce gurasar ta hanyar abincin naman. Haɗa komai har sai da santsi.
Akwai hanyoyi guda biyu don shirya cutlets. Na farko shine soya a cikin kwanon rufi, zai fi dacewa da murfin Teflon (don kar a yi amfani da mai). Na biyu - ma'aurata.
Gefen abinci don kifi
Don haka za a iya shirya jita-jita gefen ga masu ciwon sukari daga hatsi da kayan lambu. Haka kuma, ƙarshen ya kamata ya mamaye har zuwa rabin abincin mai haƙuri. Ya daɗe yana daɗin haɗuwa da jita-jita na kifi da shinkafa. Koyaya, an haramta wannan hatsi saboda babban mahimman bayanai, kusan raka'a 70.
Wadannan nau'ikan na iya zama kyakkyawan madadin farin shinkafa: launin ruwan kasa, ja, daji da shinkafa basmati. Indexididdigar su na glycemic index ba ta wuce raka'a 55. Zai fi kyau a dafa hatsi ba tare da ƙara man shanu ba, a musanya shi da man zaitun ko man da aka shafa.
Hakanan ana ba da shawarar don tasa abinci don amfani da buckwheat, mai arziki a cikin ƙarfe, magnesium da potassium. Littafin bayanan shi raka'a 55. Yana da kyau a la'akari da cewa mai kauri mai kauri, shine mafi girman GI. Kodayake yana tashi dan kadan, daga alamun da aka nuna a cikin tebur.
Tare da aiki na yau da kullun na tsarin endocrine da kuma rashin ƙwayar jini mai yawa, ana dafa shi dankali ko gasa tare da kifi, amma haramun ne ga masu ciwon sukari su cinye wannan kayan lambu.
A matsayin madadin, zaku iya shirya tanan gefen wake tare da waɗannan sinadaran:
- rabin kilo na ruwan wake;
- tafarnuwa biyar na tafarnuwa;
- wani gungu na greenery;
- ƙasa baƙar fata, gishiri;
- man kayan lambu.
Pre-jiƙa da wake wake na 12 hours. Bayan sanya wake a cikin kwanon rufi, ƙara ruwa da dafa har sai an dafa. Lambatu sauran ruwa, ƙara bayan bay ganye bayan minti biyu kafin ƙarshen dafa abinci.
Sara da albasa a cikin rabin zobba kuma soya har sai da zinariya, sannan ƙara ƙara yankakken ganye da tafarnuwa. Sanya wake a cikin cakuda albasa, Mix komai, gishiri, barkono kuma simmer kan zafi kadan a ƙarƙashin murfi na mintina biyar.
Hakanan, tare da dafaffen kifi ko soyayyen, zaku iya ba da stew kayan lambu don masu ciwon sukari nau'in 2 da aka yi daga samfuran samfuran GI kawai. Kuna iya haxa kayan lambu dangane da fifikon abubuwan dandano. Amma kar ku manta cewa kowannensu yana da lokacin dafa abinci daban-daban.
Bidiyo a cikin wannan labarin yayi magana game da amfanin kifi.
