Kiwon lafiya lafiyayyen kayan abinci ne mai mahimmanci na cin nasara don maganin cututtukan type 2. Abincin warkewa don wannan cuta mai haɗari ya ƙunshi ƙin abinci mai ƙura da mai wanda yake iya haɓaka sukari na jini. Wannan haramcin ya shafi kayayyakin burodi da yawa, musamman wadanda aka yi da farin gari.
Amma ba za ku iya barin amfani da gurasa gaba ɗaya ba, tunda yana ɗauke da abubuwa masu amfani da yawa waɗanda ke buƙata don aikin yau da kullun. A lokaci guda, ana bada shawara don maye gurbin burodin sabo tare da mahaukata, waɗanda suke da sauƙin narkewa kuma suna ɗauke da ƙayyadaddun carbohydrates waɗanda basu cika tsarin narkewa ba.
Koyaya, ba duk masu haukata ba suna da amfani daidai a nau'in ciwon sukari na 2. Sabili da haka, kowane haƙuri tare da cin zarafin ƙwayar carbohydrate metabolism ya kamata ya san yadda za a bambanta lafiya daga masu ɓarna, ko mene ne za su iya ci da yadda ake dafa su da kanka.
Abin da fatattakar ke da kyau ga masu ciwon suga
Da farko dai, mutanen da ke da alamun kamuwa da cutar sukari nau'in 2 ya kamata su yi watsi da kayan fasa kwandon siyayyiyar iri iri daban-daban. Sun ƙunshi abubuwa masu cutarwa da yawa, kamar su dyes, abubuwan adanawa, ƙanshin wucin gadi da kayan haɓaka dandano - monosodium glutamate, wanda yake da jaraba sosai.
Bugu da kari, abun da ke tattare da irin wannan mahaukatan ya hada da gishiri mai yawa, wanda ya zarce yawan abincin da aka bayar na yau da kullun. Kawai karamar jaka ta mahaukata na iya haifar da kumburi mai ƙarfi, taɓar da aikin kodan da tsarin jijiyoyin jini, waɗanda tuni sun sami saukin kamuwa da mummunar lalacewa sakamakon hauhawar jini na hawan jini.
Sabili da haka, ya kamata a yi murkushe mahaukata a kashin kansu, a yanka burodin da aka yanka a cikin kananan guda a cikin tanda, obin na lantarki ko a cikin kwanon rufi tare da ƙasan ƙasa. Kiraye-kiraye don masu ciwon sukari sune mafi kyawun shiri daga hatsin rai da burodin hatsi duka, waɗanda ke da ƙarancin glycemic index kuma kada ku tsokanar da haɓakar sukari na jini.
Irin wannan gurasar an shirya ta ne daga gari mai daɗin ci, wanda ake yin sa yana amfani da alkama na alkama baki ɗaya, gami da shellwal da ƙwayar cuta. Irin wannan gari yana da launi mai duhu, amma a lokaci guda ya ƙunshi ɗaukacin hadaddun abubuwa masu amfani. Don haka burodin hatsi duka shine tushen wadatar bitamin A, E, H da kuma rukunin B, potassium, alli, phosphorus, baƙin ƙarfe, furotin kayan lambu, amino acid da fiber.
Kiraran da aka yi da gurasar oat za su kasance daidai da amfani ga mai haƙuri da ciwon sukari. Don shirya wannan yin burodi, ta yin amfani da oatmeal, wanda glycemic index bai wuce 45. Bugu da ƙari, gurasar oatmeal ya ƙunshi adadin nicotinic acid, wanda ke taimakawa rage yawan glucose a cikin jiki.
Hakanan ya kamata ku manta game da baƙar fata da abinci na Borodino, waɗanda ba a haramta su don ciwon sukari ba. Suna da arziki a cikin nicotinic da folic acid, baƙin ƙarfe, selenium, har da bitamin B .. Saboda haka, masu fasa daga irin wannan burodi zasu zama kyakkyawan ƙari ga abincin mai haƙuri da ciwon sukari.
Amma ana samun mafi kyawun ɓoye daga gurasar da aka shirya da hannu. A wannan yanayin, mai ciwon sukari na iya tabbata cewa gurasar ta ƙunshi kawai mafi kyawu kuma mafi aminci amintacce don ita. Don keɓaɓɓen burodi na gida, zaku iya amfani da hatsin rai, oat, flaxseed, buckwheat, chickpea da sauran nau'ikan gari da ke da ƙananan glycemic index.
Gurasa ko burodi
Rusks da burodi suna da abun cikin kalori iri ɗaya, saboda bayan bushewa, adadin kuzari baya ɓacewa ko'ina. Don haka, idan duk burodin hatsi ya ƙunshi 247 kcal, to, mahaukatan da aka ƙera daga gare su, suna da irin wannan adadin kuzari. Wannan yakamata a tuna da duk marasa lafiya da ke dauke da ciwon sukari na 2, musamman ma wadanda suke da kiba.
Koyaya, gurasar burodi ta ƙunshi ƙarin fiber na shuka, wanda ke hana haɓakar glucose mai sauri kuma yana kare ƙoshin lafiya kwatsam a cikin sukari na jini. Fiber kuma yana inganta tsarin narkewa kuma yana haɓaka saurin cire abubuwa masu cutarwa daga jiki.
Wani babban fa'idar da ke fatattaka kan burodi shine rashin girman acid. Cin gurasa sau da yawa yana haifar da ƙwannafi, tashin zuciya da ciwon ciki, waɗanda aka ambata musamman a cikin mutanen da ke da cututtukan ƙwayar hanji.
Kiraye-kiraye ba sa haifar da irin wannan rashin jin daɗin rayuwa, sabili da haka, an bada shawarar cin su don marasa lafiya da cututtukan gastritis, ciki da cututtukan duodenal, kazalika da hanta da cututtukan mafitsara. Ksaiyoyi zasu kasance da amfani sosai ga masu ciwon sukari, waɗanda, a kan asalin cutar, galibi suna da raunin narkewa.
Za a iya cinye ƙwayar katako tare da nau'in ciwon sukari na 2 tare da miya a kan kayan lambu ko kuma abincin kaza mai sauƙi, har da ƙara salads, wanda hakan zai sa su zama masu wadataccen abinci mai gina jiki. Babban abu shine sanin gwargwado kuma baya cin abinci mafi yawan mahaukaci fiye da wanda aka bada shawara don cin zarafin metabolism.
Bayan bushewa, burodi ba ya rasa kaddarorinsa masu amfani, sabili da haka, duk bitamin, ma'adanai da sauran abubuwa masu mahimmanci ana adana su a cikin burodin burodi. A lokaci guda, ragi suna abinci mafi aminci kuma ana amfani da su sau da yawa a cikin abinci mai gina jiki, gami da ciwon sukari.
M kaddarorin masu amfani da fatattaka don kamuwa da cutar siga 2:
- Fine mai cin abinci yana da fa'ida a kan jijiyoyin ciki, yana aiki da tsarin narkewar abinci kuma yana cutuka da yawan glucose mai sauri cikin jini;
- Babban abun ciki na bitamin B yana taimakawa haɓaka metabolism, gami da metabolism;
- Suna cajin haƙuri da makamashi kuma suna kula da ingantaccen aiki.
Amfanin shine cewa carbohydrates na kawar da kansa yana taimakawa wajen daidaita daidaituwar glucose a cikin jiki.
Recipes
Kamar yadda aka riga aka ambata a sama, za a iya yin amfani da kayan ɓoye masu amfani daga gurasar da aka dafa da hannuwansu. Ya kamata ya ƙunshi nau'ikan gari na gari, ba shi da margarine da ɗumbin sauran kitse, da ƙwai da madara.
Abincin gurasa don masu ciwon sukari yakamata ya daidaita daidai kuma ya haɗa da samfurori kawai tare da ƙarancin glycemic index. Wannan zai iya hana mummunan sakamako, musamman haɓakar rikice-rikice masu ciwon sukari.
Akwai girke-girke na gurasa da yawa ga mutanen da ke ɗauke da glucose na jini har abada. Yawancin lokaci sun haɗa da yin amfani da gari na gari iri-iri, wanda ke taimakawa ba kawai lafiya ba, har ma da kayan abincin da ke da matukar ɗanɗano.
Gurasar da aka yi da gida.
Wannan girke-girke ya zama cikakke ga masoya na hatsin rai da abinci. Rusks an fi sanya su daga burodin da ya tsaya kwana ɗaya.
Sinadaran
- Garin alkama - 2 kofuna;
- Gari mai hatsin rai - gilashin 5;
- Fructose - 1 tsp;
- Gishiri - 1.5 tsp;
- Yankin yisti - 40 grams (bushe yisti - 1.5 tbsp.spoons);
- Ruwa mai zafi - 2 tabarau;
- Man zaitun - 1 tsp.
Sanya yisti a cikin kwanon rufi mai zurfi, ƙara ruwa kuma ƙara gari mai tsattsage har sai an sami lokacin farin ciki mai tsami. Rufe tare da zane mai tsabta kuma bar awa 12 a cikin wurin dumi. A wannan lokacin, soso ya ninka.
Sanya sauran kayan da ke ciki sannan a shafawa kullu. Sanya shi a cikin babban tsari domin ya mallaki abin da bai wuce 1/3 na ƙara ba. Bar ƙirar ɗin na ɗan lokaci don ƙwanƙumar ta sake fitowa. Sanya burodin don gasa, amma bayan mintina 15, cire daga murhun kuma man shafawa ɓawon burodi da ruwa. Mayar da burodi a cikin tanda har sai an dafa shi.
Buckwheat da burodin hatsi duka.
Buckwheat samfurin abinci ne mai mahimmanci, sabili da haka, burodin burodin gari yana da matukar amfani. An ba shi damar cin abinci tare da cututtuka iri-iri, ciki har da ciwon sukari. Haka kuma, glycemic index na buckwheat yana da dan kadan - raka'a 50.
Sinadaran
- Buckwheat gari - 1 kofin;
- Garin alkama - kofuna waɗanda 3;
- Tace ruwan dumi - 1 kofin;
- Yisti mai bushe - cokali 2;
- Man zaitun - 2 tbsp. cokali;
- Fructose - 1 tsp;
- Gishiri - 1.5 tsp.
Zuba yisti tare da ruwa, ƙara gari kuma shirya batter. Rufe akwati tare da tawul kuma sanya a cikin wurin dumi daddare don sa ƙwanƙwan ya tashi. Sanya sauran kayan da ke ciki sannan a shafawa kullu. Sanya shi a cikin wani tsari kuma barin tashi. Gasa burodi a cikin tanda har dafa shi.
Gurasar alkama gaba daya.
Wannan shine ɗayan nau'ikan burodi masu amfani ga masu ciwon sukari. Ya dace har ma ga waɗancan marasa lafiya waɗanda ba su da tabbacin ko zai yuwu a ci abinci mai tsayayye a cikin yanayin su.
Sinadaran
Yisti mai bushe - 1 tbsp. cokali biyu.
Gishiri - 2 tsp;
Kudan zuma - 2 tbsp. cokali;
Gari mai hatsi gaba ɗaya - kofuna waɗanda 6.5;
Ruwa mai zafi - 2 tabarau;
Man zaitun - 2 tbsp. cokali.
Haɗa yisti, ruwa da zuma a cikin babban akwati. Flourara gari har sai kullu ya ɗauki daidaiton lokacin farin ciki mai tsami. Barin a cikin wani wurin dumi awa 12, domin kullu ya tashi. Sanya sauran kayan da ke ciki sannan a shafawa kullu. Sanya cikin fom kuma jira har sai ya tashi a karo na biyu. Sanya a cikin tanda da gasa har dafa shi.
Masu fasa kwalliya masu sauki.
Don yin fasa, yanke gurasar a kananan ƙananan. Idan ana so, zaku iya yanke ɓawon burodi daga burodi, don haka mahaukata zasuyi daɗaɗawa. Sanya takardar yin burodi tare da yanka burodi a cikin tanda kuma gasa a 180 ℃ na minti 10. Ana iya cin irin wannan mahaukaciya tare da shayi na gidan sufi don ciwon sukari ko kofi, har ma da ƙara salads.
Tafarnuwa Tafarnuwa.
Don yin croutons tare da dandano tafarnuwa, kuna buƙatar yanke burodin cikin yanka mai tsotsa. Sanya 3 cloves na tafarnuwa ta hanyar latsa kuma Mix tare da 1 tbsp. cokali cokali na man zaitun. Sanya yanka burodin a cikin kwano tare da cakuda tafarnuwa kuma Mix da kyau. Sanya croutons a kan takardar yin burodi da gasa na kimanin minti 15.
Masu fasa tare da ganye na ƙanshi.
Abincin Dice kuma Mix tare da 1 tbsp. Cokali hops-suneli kayan yaji. Mix da kyau, ƙara 1 tbsp. cokali biyu na man zaitun kuma sake motsawa. Sanya takardar yin burodi da gasa a 190 ℃ tsawon minti 30, yana motsa su lokaci-lokaci.
Rusks tare da kifi.
Yanke burodin cikin manyan yanka. Niƙa duk wani kifin gwangwani a cikin ruwan 'ya'yansa a cikin blender zuwa jihar puree, ƙara gishiri, yankakken ganye da yankakken 1 tbsp. cokali cokali na man zaitun. Tare da liƙa da aka shirya, yada kowane yanki na burodi, sannan a yanka shi zuwa kananan cubes.
Rufe takardar yin burodi tare da takarda yin burodi, a hankali yada burodin kuma a sanya a cikin tanda a 200 температуре na mintina 20.
Rye biscuits.
Kyakkyawan madadin kayan abinci na katako zai iya zama biscuit na gida. Suna kuma da isasshen laushin baƙin ciki a ƙaramin ƙima na glycemic.
Sinadaran
- Gari mai hatsin rai - 1 kofin;
- Ruwa - kofin 1/5;
- Man zaitun - 2 tbsp. cokali;
- 'Ya'yan Caraway - 0.5 tsp;
- Gishiri - teaspoons 0.25.
Gyaɗa gari a cikin babban kofi, ƙara mai, gishiri da tsaba na caraway. Zuba karamin ruwa, alayyafasa kullu na roba sannan a sanya a firiji na tsawon awanni 3. Mirgine kullu a cikin babban Layer, game da kauri 0.5 cm. Yanke a kananan murabba'i kuma soki su a wurare da yawa tare da cokali mai yatsa. Sanya biscuits a kan takardar yin burodi da gasa na mintina 15 a 200 ℃.
An bayar da girke-girke na masu lalata abinci don masu ciwon sukari a cikin bidiyo a wannan labarin.
