Nau'in mai ciwon sukari 2: tebur samfurin

A kowace shekara, nau'in ciwon sukari na 2 ya zama cuta ta gama gari. A lokaci guda, wannan rashin lafiyar har yanzu ba ta warkarwa, kuma an rage yawan maganin antidiabetic don kula da lafiyar mai haƙuri da hana haɓaka mummunan rikice-rikice.

Tun da ciwon sukari cuta ce da ke haifar da cuta na rayuwa, mafi mahimmanci a cikin jiyyarta shine tsayayyen abinci wanda ya ware abinci mai yawa a cikin carbohydrates da fats.

Wannan ilimin abincin yana taimakawa wajen kula da matakan sukari na al'ada ta al'ada, ba tare da kara yawan insulin da magungunan rage sukari ba.

Manuniyar Glycemic

A yau, yawancin endocrinologists sun yarda cewa abincin low-carbohydrate yana da sakamako mafi girma na warkewa a cikin nau'in ciwon sukari na 2. Tare da wannan hanyar abinci mai gina jiki, ana bada shawarar mai haƙuri don amfani da abinci tare da mafi ƙarancin ma'anar glycemic.

Indexididdigar glycemic alama ce da ke nuna duk samfuran ban da togiya. Zai taimaka wajen tantance adadin abubuwan da suke dauke da su. Yayinda ake kara yawan kwayoyin halitta, yawan karuwar carbohydrates din da samfurin ya ƙunsa kuma hakan yana kara haɗarin haɓakar sukari na jini.

Babban bayanin ma'anar glycemic shine mallakar samfurori, wanda ya haɗa da yawan sukari ko sitaci, waɗannan su ne Sweets daban-daban, 'ya'yan itace, abubuwan giya, ruwan' ya'yan itace da dukkanin kayan burodi da aka yi da farin gari.

Koyaya, yakamata a lura cewa ba dukkanin carbohydrates suna cutar daidai da marasa lafiya masu ciwon sukari ba. Masu ciwon sukari, kamar duk mutane, suna buƙatar abinci tare da carbohydrates masu rikitarwa, waɗanda sune asalin tushen kuzari ga kwakwalwa da jiki.

Abubuwa masu sauƙaƙe na jiki suna ɗaukar jiki da sauri kuma suna haifar da hauhawar hauhawar sukari jini. Amma jiki yana ɗaukar lokaci mai tsawo don narke hadaddun carbohydrates, lokacin da glucose a hankali ya shiga cikin jini, wanda ke hana matakin sukari ya tashi zuwa matakan da ke da mahimmanci.

Kayayyaki da kuma glycemic index

Ana auna ma'aunin glycemic a cikin raka'a 0 zuwa 100 ko fiye. A lokaci guda, mai nuna raka'a 100 yana da ingantaccen glucose. Saboda haka, kusancin ma'anar glycemic na samfurin zuwa 100, mafi yawan sukari ya ƙunshi.

Koyaya, akwai samfurori waɗanda matakan glycemic ɗin su ya zarce alamar 100 raka'a. Wannan saboda a cikin waɗannan abinci, ban da carbohydrates mai sauƙi, akwai mai mai yawa.

Dangane da tsarin glycemic index, dukkanin kayayyakin abinci za'a iya rarrabasu zuwa kungiyoyi uku masu zuwa:

1. Tare da ƙananan glycemic index - daga 0 zuwa raka'a 55;
2. Tare da matsakaici glycemic index - daga 55 zuwa 70 raka'a;
3. Tare da babban glycemic index - daga 70 raka'a da sama.

Abubuwan samfuri daga ƙungiyar ƙarshen ba su dace da abinci mai gina jiki a cikin nau'in ciwon sukari na 2 ba, saboda suna iya haifar da harin hyperglycemia kuma zai haifar da cutar glycemic. An ba da izinin amfani da su kawai a lokuta mafi ƙarancin yawa kuma cikin ƙarancin iya adadin.

Abubuwa masu tasiri irin su:

1. Abun ciki Kasancewar fiber ko fiber mai cin abinci a cikin kayan abinci yana rage rage tasirin glycemic. Sabili da haka, kusan dukkanin kayan lambu suna da amfani sosai ga masu ciwon sukari, duk da cewa su abinci ne na carbohydrate. Haka yake ga shinkafa mai launin ruwan kasa, oatmeal da hatsin rai ko gurasa bran;
2. Hanyar dafa abinci. An hana haƙuri da masu ciwon sukari cikin yin amfani da soyayyen abinci. Abinci tare da wannan cutar yakamata ya ƙunshi mai mai yawa, saboda wannan yana taimakawa wajen haɓaka nauyin jiki da haɓaka rashin lafiyar nama ga insulin. Bugu da ƙari, abinci mai soyayyen suna da babban ma'aunin glycemic.

Boiled ko steamed jita-jita zai zama da amfani ga masu ciwon sukari.

Tebur

Glycemic index na kayan lambu da ganyayyaki masu hauhawa:

Kamar yadda teburin ya nuna a sarari, yawancin kayan lambu suna da ƙididdigar ƙwayar glycemic low. A lokaci guda, kayan lambu suna da wadataccen abinci mai mahimmanci a cikin bitamin da ma'adinai, kuma saboda yawan abun cikin fiber ba sa barin sukari ya shiga cikin jini da sauri.

Abu mafi mahimmanci shine zaɓi hanyar da ta dace don dafa kayan lambu. Mafi yawan kayan lambu ana amfani da su ne ko kuma dafa shi a cikin ruwan gishiri. Irin wannan jita-jita kayan lambu ya kamata ya kasance a kan tebur mai haƙuri da ciwon sukari koyaushe.

Glycemic index na 'ya'yan itatuwa da berries:

Yawancin 'ya'yan itatuwa da berries suna da lahani ga marasa lafiya da ke fama da ciwon sukari na 2, saboda haka ya kamata ku mai da hankali sosai, gami da su cikin abincinku. Zai fi kyau bayar da fifiko ga apples waɗanda ba a sassaka ba, ruwan 'ya'yan itace da' ya'yan lemo daban-daban.

Tebur na kayan kiwo da glycemic index:

Ba duk samfuran kiwo bane suna da amfani daidai ga masu ciwon sukari. Kamar yadda kuka sani, madara ta ƙunshi sukari na madara - lactose, wanda shima yana nufin carbohydrates. Maimaitawar sa musamman ma cikin kayayyakin kiwo ne mai kamshi kamar kirim mai tsami ko cuku gida.

Bugu da ƙari, samfuran kiwo mai ƙarfi suna iya ƙara cholesterol a jikin mai haƙuri kuma suna haifar da ƙarin fam, waɗanda ba a yarda da su ba a cikin nau'in ciwon sukari na 2.

Manuniyar Kayan Cutar Ginecemic:

Yawancin nau'ikan nama, kaji da kifi suna da ƙirar glycemic baƙi, amma wannan baya nufin ana iya cinye su da ƙarancin adadin ba. Tunda babban dalilin ciwon sukari na 2 shine ya wuce kima, tare da wannan cuta kusan dukkanin abincin nama an hana su, musamman tare da mai mai yawa.

Dokokin abinci mai gina jiki

Abincin abinci don nau'in ciwon sukari na 2 ya ƙunshi aiwatar da wajibi na wasu dokoki.

Abu na farko kuma mafi mahimmanci shine cikakken cirewa daga menu na sukari da kowane irin kayan lefe (jam, Sweets, kek, kukis mai dadi, da sauransu). Madadin sukari, yakamata kuyi amfani da kayan zaki, irin su xylitol, aspartame, sorbitol. Yawancin abincin ya kamata ya karu har sau 6 a rana. A cikin ciwon sukari, ana bada shawara a ci sau da yawa, amma a cikin ƙananan rabo. Tsarancin tsakanin kowanne abinci ya zama kaɗan, ba fiye da sa'o'i 3 ba.

Mutanen da ke da ciwon sukari kada su ci abincin dare ko kuma su yi latti da dare. Lokaci na ƙarshe da za a ci ya zama bai wuce 2 hours ba kafin lokacin kwanciya. Hakanan kuna buƙatar bin wasu ka'idoji da yawa:

1. Yayin da rana tsakanin karin kumallo, abincin rana da abincin dare, an yarda wa mai haƙuri ya fara ciye-ciye akan 'ya'yan itace da kayan marmari;
2. An shawarci masu ciwon sukari da kar su tsallake karin kumallo, saboda yana taimakawa fara aikin dukkan jiki, musamman, don daidaita yanayin aiki, wanda shine mafi mahimmancin gaske a wannan cuta. Haƙiƙa karin kumallo kada ta kasance mai nauyi, amma mai zuciya;
3. Tsarin menu na magani ga mara lafiyar mai ciwon sukari ya kamata ya ƙunshi abinci mai sauƙi, dafa abinci a lokacin ko dafa shi cikin ruwa, kuma yana ɗauke da ƙaramar mai. Kafin shirya kowane jita-jita na nama, ya zama dole don yanke duk mai daga gare ta, ba tare da togiya ba, kuma wajibi ne don cire fata daga kaji. Duk samfuran nama yakamata su kasance masu kyau da lafiya kamar yadda zai yiwu.
4. Idan mai ciwon sukari yana da nauyi mai yawa, to, a wannan yanayin, abincin ya kamata ya zama ba kawai kifin-carb ba, amma mai yawan kalori.
5. A cikin ciwon sukari mellitus, wanda ya isa ya ci pickles, marinades da kyafaffen nama, kazalika da salted kwayoyi, crackers da kwakwalwan kwamfuta. Bugu da kari, yakamata ku bar kyawawan halaye, kamar shan sigari ko shan giya;
6. Ba a hana masu ciwon sukari cin abinci, amma dole ne a yi shi da ƙammar gari. Da wannan cutar, hatsin da hatsi cike da hatsin rai, da kuma burodin burodi, za su kasance da fa'ida;
7. Hakanan, shinkafa, alal misali, oatmeal, buckwheat ko masara, dole ne su kasance a menu.

Tsarin kula da masu ciwon sukari yakamata ya kasance mai tsauri sosai, tunda kowane irin karkacewa daga abincin zai iya haifar da faduwa kwatsam a yanayin mai haƙuri.

Sabili da haka, koyaushe yana da matukar mahimmanci ga marasa lafiya da masu ciwon sukari don saka idanu akan abincinsu kuma koyaushe suna bin tsarin yau da kullun, wato, ci akan lokaci, ba tare da dogon hutu ba.

Samfuran menu na babban sukari:

Kwana 1

1. Karin kumallo: porridge daga oatmeal a cikin madara - raka'a 60, ruwan 'ya'yan karas wanda aka matse sabo - raka'a 40;
2. Abincin rana: wani nau'i na gasa apples - raka'a 35 ko applesauce ba tare da sukari ba - 35 raka'a.
3. Abincin rana: Pea miya - raka'a 60, salatin kayan lambu (dangane da abun da ake ciki) - ba fiye da 30, yanka biyu na burodin hatsi gaba ɗaya - raka'a 40, kopin shayi (mafi kyawun kore) - raka'a 0;
4. Abincin abincin rana. Salatin karas tare da prunes - kimanin raka'a 30 da 40.
5. Abincin dare Buckwheat porridge tare da namomin kaza - raka'a 40 da 15, sabo da kokwamba - raka'a 20, yanki na burodi - raka'a 45, gilashin ruwan ma'adinai - raka'a 0.
6. Daren dare - man nafir mai ƙarancin kitse - raka'a 25.

Kwana 2

• Karin kumallo. Cuku gida mai ƙarancin mai tare da yanka apple - 30 da raka'a 30, kofin koren shayi - raka'a 0.
• Karin kumallo na biyu. Ruwan 'ya'yan itacen Cranberry - raka'a 40, ƙaramar crack - raka'a 70.
• Abincin rana Miyar wake - raka'a 35, mashin kifi - 40, salatin kabeji - raka'a 10, burodi guda 2 - raka'a 45, kayan adon 'ya'yan itaciyar da aka bushe (dangane da abun da ake ciki) - kusan raka'a 60;
• Abincin abincin rana. Wani burodi tare da feta cuku - 40 da raka'a 0, kopin shayi.
• Abincin dare Kayan lambu stew - raka'a 55, yanki guda na burodi - raka'a 40-45, shayi.
• Da dare - kopin skim madara - raka'a 27.

3 rana

1. Karin kumallo. Steamed pancakes tare da raisins - raka'a 30 da 65, shayi tare da madara - raka'a 15.
2. Karin kumallo na biyu. 3-4 apricots.
3. Abincin rana Borsch ba tare da nama ba - raka'a 40, kifi mai gasa tare da ganye - raka'a 0 da guda 5, burodi guda 2 - raka'a 45, kopin jiko na rosehip - raka'a 20.
4. Abincin abincin rana. Salatin 'ya'yan itace - kimanin raka'a 40.
5. Abincin dare Farin kabeji stewed tare da namomin kaza - raka'a 15 da 15, yanki na burodi 40 - raka'a, kopin shayi.
6. Da dare - yogurt na zahiri - raka'a 35.

4 rana

• Karin kumallo. Ometin furotin - raka'a 48, burodin hatsi duka - raka'a 40, kofi - raka'a 52.
• Karin kumallo na biyu. Ruwan 'ya'yan itace daga apples - raka'a 40, karamin ɓarawon - raka'a 70.
• Abincin rana Miyan tumatir - raka'a 35, fillet kaza da aka gasa tare da kayan lambu, yanka biyu, burodin kore tare da yanki na lemun tsami.
• Abincin abincin rana. Wani burodi tare da curd taro - 40 da 45 raka'a.
• Abincin dare Karas cutlets tare da yogurt 55 da 35 raka'a, wasu gurasa 45 raka'a, kopin shayi.
• A dare - kopin madara 27 raka'a.

5 rana

1. Karin kumallo. Guda biyu a cikin jaka - raka'a 48 (ƙwai 1), shayi tare da madara 15.
2. Karin kumallo na biyu. Platearamin farantin berries (dangane da nau'in - raspberries - raka'a 30, strawberries - raka'a 32, da dai sauransu).
3. Abincin rana Miyan kabeji da fararen farin kabeji - raka'a 50, patties dankalin turawa - raka'a 75, salatin kayan lambu - kimanin raka'a 30, burodi guda 2 - raka'a 40, compote - raka'a 60.
4. Abincin abincin rana. Cuku gida tare da cranberries - 30 da raka'a 40.
5. Abincin dare Steamed kifi cutlet - 50 raka'a, salatin kayan lambu - kimanin raka'a 30, burodi - raka'a 40, kopin shayi.
6. Da dare - gilashin kefir - raka'a 25.

An bayyana jagororin abinci mai gina jiki don kamuwa da cuta a cikin bidiyo a wannan labarin.