Tare da ƙara yawan sukari na jini, yana da mahimmanci don ware carbohydrates da sauri ya karye daga abincin. Su ne suke haɓaka taro na glucose a cikin jini. Tare da nau'in ciwon sukari na 2, yana da mahimmanci a manne da maganin rage cin abinci, saboda shine babban magani. Duk abincin da ke cikin abincin an zaɓi shi gwargwadon glycemic index (GI).
Irin wannan alamar zai nuna yadda glucose mai sauri ke rushewar jini bayan ya shiga cikin wani samfurin. Wannan darajar a cikin hada abinci mai gina jiki ana samun jagora gabaɗaya ga dukkanin masana ilimin ilimin halitta. Don nau'in masu ciwon sukari na 1 (nau'in dogaro da insulin), yakamata a yi la'akari da adadin XE (gurasa burodi) a kowane abinci. Dangane da wannan alamar, ana yin lissafin kashi na gajeren insulin.
Bayan wannan, yana da mahimmanci a kula da ka'idodin abinci mai gina jiki - yawan adadin abubuwan cin abinci da kuma rarraba carbohydrates da sunadarai a kowane abinci. Abin takaici, likitoci da wuya su fada wa marasa lafiya abin da kuma lokacin da za su ci.
Wannan labarin zai tattauna abin da za a dafa don karin kumallo tare da ciwon sukari, an nuna jerin samfurori tare da ƙarancin glycemic index, an ƙaddara menu na yau da kullun don masu ciwon sukari na nau'in 2 tare da wuce haddi mai nauyi.
Alkalumman Abincin Abinci na Glycemic
Abincin giya don ciwon sukari ya kamata a shirya shi daga abinci tare da ƙarancin glycemic index, wato, har zuwa raka'a 50 hade. Daga irin wannan abincin, ka'idar sukari na jinin mai haƙuri ba zai ƙaru ba, kuma mai nuna alama zai kasance a cikin iyakatacce mai iyaka. Abinci tare da alamomi na kusan raka'a 69 na iya kasancewa a cikin menu na mai haƙuri, amma a matsayin banda, sau biyu a mako, ba fiye da 100 grams ba.
Don nau'in 1 da nau'in ciwon sukari na 2, an haramta shi sosai a ci abinci tare da alamomi na raka'a 70 ko fiye don karin kumallo. Saboda su, haɗarin hauhawar jini da rikice-rikice iri daban-daban akan gabobin da aka yi niyya suna ƙaruwa.
Bugu da ƙari ga ƙididdigar, yana da mahimmanci a la'akari da abun da ke cikin caloric na samfurori, saboda yawancin marasa lafiya da ke fama da nau'in ciwon sukari da ba su da insulin-suba suna da kiba. Kuma wannan mummunan mummunar tasiri yana cutar da cutar. Tare da ƙara yawan sukari na jini, musamman idan mai haƙuri yana fama da matsanancin nauyi, ya zama dole a ci abinci fiye da 2300 - 2400 kcal kowace rana.
Masu ciwon sukari na iya samun karin kumallo tare da wadannan ƙananan abinci na GI:
- hatsi - buckwheat, oatmeal, shinkafa launin ruwan kasa, sha'ir, alkama da kwandon sha'ir;
- samfuran kiwo - cuku gida, madara mai gasa, kefir, yogurt ɗin gida wanda ba a sanya shi ba;
- kayan lambu - kowane irin kabeji, kokwamba, tumatir, namomin kaza, eggplant, albasa, radish, wake, Peas, lentils;
- 'ya'yan itatuwa da berries - strawberries, apples, pears, raspberries, blueberries, cherries, cherries, strawberries, baki da ja currants, gooseberries;
- nama, kifi da abincin abincin teku - kaza, naman sa, turkey, daskararru, pike, farce, hake, pollock, ƙwanƙwasa, squid, kifin dako, shrimp, mussel;
- kwayoyi da 'ya'yan itatuwa bushe - bushe apricots, prunes, apples bushe, walnuts, pistachios, gyada, lemun tsami, hazelnuts, sunflower da tsaba kabewa.
Kuna iya samun karin kumallo tare da kowane samfuran da ke sama, babban abu shine ku iya hada su daidai kuma ku ƙirƙiri ma'aunin safe.
Karin kumallo
Zabi na hatsi tare da ƙarancin GI yana da faɗi sosai. Kadan ne aka haramta - daskararre masara (mamalyga), gero, farar shinkafa. Game da ciwon sukari mellitus type 2 da nau'in 1, ba a ba da shawarar ƙara man shanu a hatsi ba.
Idan mai haƙuri yana son madara porridge, to mafi kyawun zaɓi zai kasance haɗa da madara daidai gwargwado da ruwa. Hakanan yakamata a ɗauka a cikin zuciya cewa mafi kauri da daidaito na kayan kwalliyar da aka gama, ƙaramar ma'anar ta.
Abincin hatsi na zaki zai iya zama kamar mai zaki (stevia, sorbitol, fructose), da zuma. Koyaya, kada kuyi himma da wannan kudan zuma. Tare da ƙara yawan sukari na jini, ba a yarda da fiye da tablespoon na zuma kowace rana ba. Yana da mahimmanci a zabi iri-iri da suka dace. An yi imani cewa zuma mai ciwon sukari ya kamata ya kasance daga cikin waɗannan nau'ikan - Linden, buckwheat, Pine ko Acacia. Adadin su bai wuce raka'a 50 ba.
Haifaffen hatsi don karin kumallo masu ciwon sukari:
- buckwheat;
- launin ruwan kasa (launin ruwan kasa) shinkafa;
- oatmeal;
- rubutawa
- alkama na alkama;
- sha'ir lu'ulu'u;
- sha'ir groats.
Yana da kyau a dafa farar jigida tare da kwayoyi. Babu shakka dukkanin kwayoyi suna da ƙananan ƙididdiga, amma babban adadin kuzari. Saboda haka, yana da daraja a ƙara ƙarancin kilo 50 na kwaɓa zuwa tasa. Porara tafarnuwa tare da kwayoyi da 'ya'yan itatuwa masu bushe an yarda 200 grams na' ya'yan itace ko berries.
Da safe ne ya fi dacewa a cinye 'ya'yan itatuwa ko berries don kada sukari jini ya yi girma. An yi bayanin wannan a sauƙaƙe - tare da irin waɗannan samfuran glucose suna shiga cikin jiki, wanda ke motsa jiki ta hanyar motsa jiki da safe.
Kyakkyawan karin kumallo mai ciwon sukari - oatmeal a cikin ruwa tare da kwayoyi da 'ya'yan itatuwa masu bushe, apples guda biyu. Bayan karin kumallo, zaku iya shan gilashin kore ko shayi mai sha tare da cokali mai yawa na zuma.
Kayan lambu
Tushen mai haƙuri ya ƙunshi rabin kayan lambu. Zabin su yalwatacce, wanda zai baka damar dafa abinci da yawa. Amfaninsu ya dogara ba kawai a gaban bitamin da ma'adinai ba, har ma a cikin adadin fiber, wanda ke rage jinkirin kwararar glucose cikin jini.
Yawancin abinci an hana su cin abinci kafin ranar da kuke buƙatar yin gwajin sukari. Koyaya, wannan bashi da alaƙa da kayan lambu.
Halayyar ɗanɗano na kayan marmari na kayan lambu an yarda dasu yadu tare da kayan yaji da ganyaye, tunda suna da ƙira kaɗan. Kuna iya bayar da fifiko ga turmeric, oregano, faski, Basil, tafarnuwa daji, alayyafo, albasa kore, dill ko hotunan suneli.
Mai zuwa jerin "amintattu" ne ga kayan lambu masu ciwon sukari:
- kwai;
- albasa;
- tafarnuwa
- kayan gargajiya - wake, Peas, lentils;
- kabeji - broccoli, sprouts na Brussels, farin kabeji, Beijing, fari, ja-goshi;
- squash;
- namomin kaza - namomin kaza, zakara, dawakai, malam buɗe ido, namomin kaza, chanterelles;
- Tumatir
- kokwamba
- radish.
Kayan lambu na kayan lambu - karin kumallo mara ƙwaya ba tare da sukari ba, wanda zai ba da jin daɗin jin daɗi na dogon lokaci. An ba shi izini don haɓaka abincin kayan lambu tare da carbohydrates mai rikitaccen hadaddun, alal misali, yanki na burodi mai hatsin rai ko wasu kayan abincin masu cutar sukari. Yin burodin ya kamata ya kasance ne kawai daga wasu nau'in gari - hatsin rai, buckwheat, zube, kwakwa, flaxseed, oatmeal.
Kuna iya bauta wa kwai da aka dafa ko ƙwai mai ruɓa tare da kayan lambu don karin kumallo. Amma kuna buƙatar tuna cewa tare da babban cholesterol an haramta cinye kwai sama da ɗaya a rana, mafi daidai, wannan ya shafi gwaiduwa, tunda yana ƙunshe da adadin ƙwayar cuta mara kyau, yana haifar da rufewa da tasoshin jini da samuwar ƙwayoyin cholesterol. GI gwaiduwa daidai yake da raka'a 50, ma'aunin furotin ba komai bane.
Don haka, karin kumallo don girke-girke na masu ciwon sukari nau'in 2 za'a iya bambanta, godiya ga manyan jerin abinci da aka ba da izini don ciwon sukari na 2 Mai zuwa ya bayyana yadda ake dafa omelet mai ɗanɗano.
Ya kamata a sani yanzunnan cewa ya fi kyau stew kayan lambu don omelettes a cikin kwanon soya tare da manyan tarnaƙi ko a cikin miya. Aara ƙaramin man kayan lambu, kuma ya fi kyau kashewa kan ruwa.
Wadannan kayan masarufi masu zuwa za a buƙata:
- kwai ɗaya;
- tumatir matsakaici;
- albasa rabin;
- 100 grams na zakara;
- hatsin rai burodi yanki (20 grams);
- man kayan lambu;
- da yawa rassan faski;
- gishiri, ƙasa baƙar fata barkono - dandana.
A cikin kwanon rufi, sanya tumatir, a yanka a cikin cubes, albasa a cikin rabin zobba da namomin kaza, a yanka a faranti, gishiri da barkono. Saura minti 3 zuwa 5. A wannan lokacin, doke yadin, gishiri, ƙara yankakken yanki yanki. Zuba a cikin cakuda da Mix da sauri, barkono. Rufe kuma dafa a kan zafi kadan na kimanin minti biyar. Bari omelet ya tsaya a ƙarƙashin murfi na minti ɗaya, sannan a murhu kwano tare da yankakken faski.
Kayan lambu omelette za su kasance da karin kumallo masu ciwon sukari.
Takaddun jita-jita
Kuna iya bauta wa masu ciwon sukari da abinci mai rikitarwa don karin kumallo, irin su kayan lambu masu stewed tare da nama, turkey meatballs a cikin tumatir ko casseroles. Babban abu shine samfuran suna da ƙananan GI da ƙarancin kalori.
Kada a cuci abincin da aka dafa shi da mai, shi ne, a yi amfani da man kayan lambu kaɗan, sai a cire miya a ciki da dukkan abinci mai kalori mai yawa. A lokaci guda, dole ne mu manta cewa masu ciwon sukari an hana su yawan wuce gona da iri - wannan yana ƙaruwa da haɗuwar glucose a cikin jini.
Hadaddun jita-jita sun haɗa da salads, waɗanda aka shirya daga samfuran samfuran daban-daban. Abincin karin kumallo mai sauƙi da haske zai zama salatin kayan lambu da abincin abincin da aka dafa da shi, wanda aka dafa tare da man zaitun, yogurt ko cuku mai gida mai tsami tare da mai mai na 0.1%, misali, TM "Village House". Irin wannan salatin har ma zai yi ado da menu na kayan abinci don masu ciwon sukari na nau'in farko da na biyu.
Wadannan kayan masarufi masu zuwa za a buƙata:
- squids biyu;
- kokwamba ɗaya na matsakaici;
- kwai daya da aka dafa;
- wani yanki na albasarta kore;
- 150 grams na cuku gida kirim;
- 1.5 cokali na man zaitun;
- lemun tsami ruwan 'ya'yan itace.
Tafasa squid a cikin salted ruwa ga mintuna da yawa, kwasfa kashe fim kuma a yanka a cikin tube, yanke kokwamba kuma. Dice kwai, yankakken albasa. Hada kayan, gishiri don dandano da daskararre tare da ruwan 'ya'yan lemun tsami. Lokaci tare da man shanu da cuku gida, Mix sosai.
Ku bauta wa salatin cakuda, zaku iya yin ado tare da yanki na lemun tsami da jatan lande.
Sample menu
Abincin yau da kullun na mai ciwon sukari, ba tare da la’akari da ko shi mai kiba bane, dole ne a daidaita shi, wato, hada samfuran dabbobi da asalin shuka.
Idan mai haƙuri yana fama da matsanancin nauyi, to, an ba da izinin sau ɗaya a mako, akwai abincin furotin - dafaffen kaza, ƙannamon, naman sa, kwai dafaffen, kayayyakin madara. Sha ruwa mai yawa a wannan ranar - ruwan ma'adinai, koren shayi, kofi mai ɗanɗano. Amma mafi mahimmanci, kula da lafiyar lafiyar ku da amsawar jiki ga ranar furotin.
Da ke ƙasa akwai menu na nuni ga fewan kwanaki ga mutanen da ke da nauyin jikinsu na al'ada. Ana iya canza shi gwargwadon abubuwan zaɓin mutum na masu ciwon sukari.
Rana ta farko:
- ku ci abincin oatmeal tare da goro, sabo mai sabo biyu da baƙar fata don karin kumallo;
- abun ciye-ciye zai kasance kofi tare da kirim na 15% mai, yanki na hatsin rai da tofu;
- don abincin rana, dafa miyar hatsi, buckwheat tare da ɗanɗano na naman mara ƙoshin abinci, gilashin ruwan tumatir, yanki na gurasar hatsin rai;
- abun ciye-ciye - 150 grams na cuku gida;
- na abincin dare, shirya ganyayyaki stew don masu ciwon sukari na 2 da masu kamun kifi mai tururi, shayi mai baƙi;
- don abincin dare na biyu (idan akwai bukatar yunwar) abinci 150 - 200 milliliters na madara mara abinci mai ƙanshi - madara da aka dafa, kefir ko yogurt.
Bidiyo a cikin wannan labarin ya bayyana girke-girke na soufflé wanda aka yarda da ciwon sukari.
