Tare da ciwon sukari, ban da shan ƙwayoyin hypoglycemic ko insulin therapy, muhimmin sashi na magani shine abinci. Babban mahimmancin abinci mai gina jiki ya dogara da kin amincewa da abincin takaddun karba mai saurin motsa jiki.
Abincin lafiya da ƙananan carb mai arziki a cikin bitamin da ma'adanai ya kamata ya fi rinjaye a cikin abincin mai haƙuri. Dangane da shawarar likitan, marasa lafiya suna buƙatar cin kayan lambu, naman alade, kifi, ganye da sauran abinci mai kyau. Amma idan ciwon sukari ya sa kuke son wani abu mai daɗi kuma ta yaya za ku iya kame kanku?
Wani lokaci, tare da matakin sarrafawa na glycemia, masu ciwon sukari suna iya cin abincin kayan zaki. Mafi kyawun zaɓi zai kasance 'ya'yan itace, gami da keroba, tare da ƙarancin glycemic index. Mutanen da ke fama da cutar hawan jini har sama da shekara guda sun san menene wannan alamar, kuma waɗanda suka kamu da ciwon sukari na 2 kawai ya kamata su san shi dalla-dalla.
Glycemic index: menene?
Kawancen carbohydrates, watau sugar, suna shafar abubuwan glucose na jini. Sun kasu kashi-kashi. Na farko shine monosaccharides (mai sauƙi) carbohydrates, sun haɗa da glucose da fructose.
Kashi na biyu shine disaccharides, wanda ya haɗa da sucrose (sukari mai sauƙi), lactose (ruwan madara), maltose (giya, kvass). Cikakkun carbohydrates sun hada da sitaci (hatsi, gari, dankali).
Har ila yau rukuni na polysaccharides ya hada da fiber, wanda ke cikin:
- kayayyakin gari;
- hatsi;
- 'ya'yan itace
- kayan lambu.
Indexididdigar glycemic alama ce da ke nuna saurin lalacewa na carbohydrates zuwa glucose. Ungiyar ta ƙarshe tana amfani da ƙarfi. Idan sauri fashewar sukari, da yawa za'a samu GI.
Likitan Amurka D. Jenix ya gabatar da wannan darajar a cikin 1981, wanda ke binciken samfuran tare da burin bunkasa tsarin mafi inganci ga mutanen da ke fama da ciwon sukari.
A baya, an ɗauka cewa kowane samfurori suna da irin wannan tasiri ga mutane. Koyaya, ra’ayin Jenkinson ya kasance akasin haka, kuma ya tabbatar da cewa kowane samfurin yana shafar jikin mutum gwargwadon carbohydrates da suke ɗauke da shi.
Don haka, binciken masanin ya tabbatar da cewa wadanda suka ci ice cream, wanda yake kayan zaki ne, suna da karancin glucose din jini sama da mutanen da suka ci abinci mai kyau. Bayan haka, tsarin binciken glycemic na kusan dukkanin samfuran.
Abin lura ne cewa alamun GI na iya rinjayar abubuwa daban-daban:
- maida hankali ne kan sunadarai, kitse da kamanninsu;
- nau'in carbohydrates;
- hanyar sarrafa kayan;
- abun ciki na cikin fiber mai kusa, wanda ke kara tsawon narkewar abinci, wanda yake rage jinkirin shan sukari.
Wane ƙididdigar glycemic index ana ɗauka al'ada ne?
Don koyon yadda ake fahimtar GI, da farko kuna buƙatar fahimtar rawar glucose da insulin a cikin jiki. Sugar shine makamashi ga jiki kuma kowane carbohydrate wanda ya zo da abinci daga baya ya zama glucose wanda ya shiga cikin jini.
Matakan sukari na yau da kullun sun haɗu daga 3.3 zuwa 55 mmol / L akan komai a ciki kuma har zuwa 7.8 mmol / L sa'o'i biyu bayan karin kumallo.
Indexididdigar ƙwayar cuta ta glycemic tana nuna yadda ƙimar sukarin jini ya tashi bayan cin wasu abinci. Amma yana da mahimmanci a la'akari lokacin lokacin da glycemia ya tashi.
Lokacin tattara GI, ana ɗaukar glucose azaman ma'auni; GI ɗinsa yakai 100. Manuniyar wasu samfura sun bambanta daga raka'a 0 zuwa 100, wanda ƙaddararsu ta dace da ingancin su.
Domin glucose daga magudanar jini ya shiga cikin sel jikin kuma ya zama kuzari, halartar insulin na musamman na wajibi ne. Kuma amfani da abinci yana da babban GI yana ba da gudummawa ga kwatsam da tsalle mai tsayi a cikin sukari a cikin jini, wanda shine dalilin da ya sa ƙwaƙwalwar ƙwayar cuta ta fara haɗuwa da ƙwayar insulin.
Wannan hormone yana da tasiri kai tsaye akan matakin cutar ta glycemia:
- Yana hana mai da aka adana daga sake zama glucose kuma bayan an tsoma shi cikin jini.
- Yana rage glucose ta hanyar rarraba shi zuwa kyallen takarda don amfani da hanzari ko ta hanyar sanya sukari a cikin hanyar mai mai don amfani idan ya cancanta.
Duk wanda ya kamu da cutar sankara ya kamata ya san cewa duk samfuran sun kasu kashi uku - tare da GI mai girma (daga raka'a 70), matsakaici - 50-69 da ƙananan - daga 49 ko lessasa. Saboda haka, lokacin da ake tattara abin da ake ci yau da kullun, yana da mahimmanci a fahimci fa'ida da ra'ayoyin kowane rukuni.
Duk da gaskiyar cewa ba a ba da shawarar ciwon sukari don cin abinci tare da babban GI ba, yana da fa'ida guda ɗaya - saurin fashewa da sauri wanda ke faruwa kusan nan da nan bayan cinye carbohydrates. Koyaya, irin wannan abincin yana ba da kuzari ga ɗan gajeren lokaci.
Ko da canje-canje masu kauri a cikin taro na sukari a cikin jini yana haifar da ci gaban taro na rikitarwa. Hakanan abinci tare da GI sama da saba'in yana haifar da tara ƙwayar adipose da kiba mai zuwa. Amma tare da abinci mai ƙarancin GI, abubuwa suna canzawa.
Abincin da ke da ƙananan glycemic index ana narkewa na dogon lokaci, ba tare da haifar da ƙaruwa mai yawa a cikin sukarin jini ba. Kuma koda yana samarda insulin a cikin karamin abu, wanda baya barin mai mai yawan kitse ya tara.
Idan mai ciwon sukari zai haɗa da 'ya'yan itatuwa ko kayan marmari tare da ƙarancin GI a cikin menu kuma yayi ƙoƙarin ƙin abinci tare da babban GI, bazai yi kiba ba. Tsarin amfani da irin wannan abincin yana da tasirin gaske akan tsarin lipid na jini kuma yana hana bayyanar kowane irin damuwa a cikin aikin zuciya.
Abubuwa marasa kyau na babban GI sun hada da:
- karancin kalori mai ƙima da ƙimar abinci na abinci don wasanni;
- hadaddun dafa abinci, saboda a cikin wannan rukunin akwai karancin abinci da za a iya ci ɗanye.
Amma lokacin ƙirƙirar menu don masu ciwon sukari, ya zama dole don zaɓar samfurori tare da GI daban-daban, rarraba su daidai ko'ina cikin rana. Koyaya, koda lokacin cin abinci tare da ƙarancin GI, carbohydrates suna shiga jiki.
Don rage adadin sukari a cikin jiki, zaku iya amfani da wasu shawarwari. Don haka, yana da kyau a zabi gabaɗaya, ba samfuran da aka murƙushe.
Tsawon lokacin kulawa da zafi ya kamata ya zama kaɗan, kuma yakamata a ƙona carbohydrates tare da fiber da fats. Ba bu mai kyau ku ci carbohydrates daban, alal misali, a cikin abincin rana da rana za ku iya cin 1 yanki na burodin hatsi 1 tare da yanki cuku.
A cikin ciwon sukari, an hana sukari na yau da kullun. Sau da yawa ana maye gurbinsa da fructose - glucose da aka samo daga 'ya'yan itãcen marmari.
Amma banda wannan abun zaki, akwai wasu, misali, carob, wanda zai iya zama cikakke kuma mai amfani maye gurbin sukari.
Menene carob kuma menene ma'anar ƙyalli?
Carob sune 'ya'yan caan itacen Carob ƙasa da aka sani don abubuwan da ke da alaƙar antidiabetic. Ana amfani da su a cikin nau'i na ƙarin masu ciwon sukari, wanda shine cikakken maye gurbin koko, stevia da sukari na yau da kullun.
A cikin ciwon sukari, carob yana da amfani a cikin cewa yana dauke da D-pinitol, wanda ke ƙaruwa da juriya na insulin kuma yana daidaita matakin glycemia a cikin nau'in ciwon sukari na 2. 'Ya'yan itacen sun ƙunshi wasu nau'ikan sugars (fructose, sucrose, glucose), tannins, cellulose, furotin, hemicellulose da ma'adanai da yawa (phosphorus, jan ƙarfe, barium, manganese, nickel, magnesium, baƙin ƙarfe) da bitamin.
Calorie abun ciki na foda shine 229 kcal a cikin 100 g .. Glycemic index na carob shine raka'a 40.
Wata fa'ida daga itacen itacen carob ita ce cewa kusan ba shi haifar da rashin lafiyar jiki, saboda haka ana ba da shi ga yara. Amma duk da ƙarancin adadin kuzari mara ƙima, dole ba za a zalunta shi ba, wannan zaƙi ba zai iya kasancewa ba, saboda adadi mai yawa na iya haifar da haɓaka sukari na jini. Sabili da haka, tare da ciwon sukari, ana ba da izinin carob desserts su ci, amma a cikin iyaka mai iyaka.
Baya ga foda, ana amfani da carob syrup. Kuna iya zuba cuku na gida tare da miya mai daɗi ko salatin 'ya'yan itace na kakar. Kuma don shirya mai daɗin ɗanɗano, kawai haɗa cokali biyu na carob tare da madara mai sau 200 na ruwa ko ruwa. Don dandana, ƙara ɗan ƙarami ko kirfa a cikin abin sha.
Masu ciwon sukari za su iya yiwa kansu shan ruwan kofi na carob da suke yiwa kansu ko su siya a shagunan sana'a. Hakanan ana amfani da foda a cikin yin burodi, to, zai sami inuwa mai cakulan mai ban sha'awa da dandano mai ƙamshi caramel-nut.
Daga wake na carob, zaku iya yin wuri, cakulan ko wasu kayan lefe ba tare da sukari ba. Tare da ciwon sukari mai sarrafawa, ana ba da izinin cakulan carob wani lokacin. Don shirya shi zaka buƙaci:
- carob (60 g);
- man shanu koko (100 g);
- madara mai tsabta (50 g);
- daban-daban masu kara (kwakwa, kirfa, kwayoyi, sinadarai na sisin, ciyawar poppy).
Ana amfani da sieve waken wake na carob ta amfani da sieve. To, a cikin wanka na ruwa, narke man shanu, inda aka zuba carob da madara foda.
Daudawar cakuda yakamata yayi kama da kirim mai tsami. Sannan ana ƙara kayan yaji, kwayoyi ko 'ya'yan itace bushe a cikin cakulan. Sakamakon cakuda an shimfiɗa shi ta siffofin ko kuma kafa shi daga sandar cakulan kuma sanya shi a cikin firiji har sai an tabbatar da shi.
Kamar yadda kake gani, bayanin glycemic index na abinci an ƙaddara shi da irin nau'in sukari da yake ƙunshe a ciki. Misali, samfuran dake dauke da glucose ana jefa su a cikin babban GI.
Kuma berries da 'ya'yan itatuwa masu yawa a cikin fructose sau da yawa suna da ƙananan GI. Wadannan sun hada da blackcurrant (14), plum, ceri, lemon (21), ceri plum (26), apple, buckthorn teku, (29), physalis (14), apricot (19), strawberries (27), prunes da cherries ( 24).
Kwararre a cikin bidiyon a cikin wannan labarin zai yi magana game da fa'idodin carob.
