Tare da ƙara yawan sukari na jini, masana kimiyyar endocrinologists suna ba da tsarin abinci mai ƙarancin abinci ga marasa lafiya, samfuran da aka zaɓa ta hanyar glycemic index ɗin su.
Wannan manuniya ya bayyana a sarari a wane irin fifiko yawan glucose a cikin jini zai karu bayan cinye wani samfurin ko abin sha. Irin wannan tsarin abinci mai gina jiki shine babban jiyya ga cututtukan da ba su da insulin-dogara (na biyu) na ciwon sukari.
Don marasa lafiyar insulin-dogara, yana da mahimmanci a san adadin raka'a gurasa (XE). Wannan darajar ya bayyana a sarari wane kashi na gajeren insulin da yakamata a sarrafa kai tsaye bayan abinci.
A cikin abincin akwai samfurori waɗanda, dangane da nau'ikan su, suna da alamomin daban. Misali mai kyau na wannan shine fig. Varietiesa'idodin sa don tsarin abinci mai ciwon sukari suna da tasiri daban-daban akan ƙwayar jinin mai haƙuri. Don haka, yana da kyau a bincika kowane ɗayan nau'in shinkafa don fahimtar wane ne yake da amfani ga ciwon sukari, kuma wanda ke cutar da lafiyar.
Ana la'akari da mai zuwa - nawa raka'a gurasa sun tafasa fari, ja, launin ruwan kasa da shinkafa basmati, ƙididdigar glycemic na shinkafa na ire-iren yanayi, an gabatar da tebur tare da duk dabi'un yadda shinkafar shinkafa za ta iya ci a ranar masu ciwon sukari, shin ko yana da kyau a haɗa shi a cikin maganin abinci.
Rice da glycemic index
Don haka sukarin jinin mai haƙuri ba ya tashi zuwa matakai masu mahimmanci, wajibi ne don amfani da abinci tare da ƙarancin GI, wato, har zuwa raka'a 49 hade. Don sauƙaƙe shirye-shiryen menu na masu ciwon sukari, akwai tebur don zaɓin abinci da abin sha bisa ga ƙididdigar glycemic.
Abinci tare da alamomi na raka'a 50 - 69 an yarda da shi don ciyar da mai haƙuri kawai banda, ba fiye da 100 grams sau biyu a mako. Ganin cewa cutar "mai dadi" ba ta cikin mahimmin mataki ba. Samfura masu mahimmanci, sama da raka'a 70, haramun ne sosai. Bayan amfani dasu, haɓaka mai sauri a cikin taro na glucose, haɓakar glycemia da sauran rikice-rikice a kan gabobin masu yiwuwa.
GI na iya ƙaruwa, gwargwadon maganin zafi da canji a cikin daidaiton samfurin. Dokar ƙarshe kawai ta shafi hatsi. A kauri da daidaito, da ƙananan index. An bayyana tebur a ƙasa, wanda zai zama mai sauƙin fahimta ko yana yiwuwa a ci shinkafa tare da ciwon sukari na nau'o'in farko, na biyu da na gestational.
Rice da ma'anarsa:
- ma'aunin glycemic na shinkafa ja shine raka'a 50, darajar adadin kuzari a cikin gram 100 na samfurin shine 330 kcal, adadin gurasar burodin shine 5.4 XE;
- GI na shinkafa mai launin ruwan kasa ya kai raka'a 50, abun da ke cikin kalori a cikin 100 na gram zai zama 337 kcal, yawan nau'ikan gurasa shine 5.42 XE;
- GI farin shinkafa shine raka'a 85, calorie dafa shinkafa zai zama 116 kcal, adadin gurasar gurasa ya kai 6.17 XE;
- dafaffen shinkafa basmati tana da ma'anar glycemic na rukunin 50, abun da ke cikin kalori a cikin 100 gram zai zama 351 kcal.
Daga wannan yana zuwa wancan farin shinkafa wanda glycemic index ya shiga babban ma'auni, yana haɓaka kaddarorin akan haɗuwar glucose a cikin jini. Ya kamata har abada cire shi daga abincin mai ciwon sukari.
Amma launin ruwan kasa (launin ruwan kasa), shinkafa ja, shinkafa basmati - Waɗannan su ne samfuran aminci, waɗanda suka shafi maganin abinci.
Fa'idodin Basmati
Don fahimtar fa'idodin shinkafa, kuna buƙatar yin nazarin dukkan nau'ikansa “amintattu” ga masu ciwon sukari. Wataƙila ya kamata ku fara da shinkafa basmati.
An dade da yarda cewa wannan shine mafi yawan mashahuri groats. Yana da halayyar daɗi mai daɗin kamshi da hatsi mai yawa. Wannan shinkafa mai tsayi da yawa tana yin jita-jita mai laushi.
Wannan abincin hatsi ana yaba shi ba kawai don dandano da ƙayyadaddun ƙarancin ba, har ma da rashin abinci mai narkewa, wani nau'in allergen. Sabili da haka, an yarda da haɗarin basmati a cikin abincin yara ƙanana. Koyaya, yakamata a tuna cewa shinkafa ta ƙunshi astringents, wato, zasu iya tayar da haɓakar maƙarƙashiya. Yana da kyau a ci shinkafa sama da sau uku zuwa hudu a mako.
Basmati mai hatsi mai tsayi yana ɗauke da bitamin da ma'adanai masu zuwa:
- Bitamin B;
- Vitamin E
- magnesium
- phosphorus;
- boron;
- klorine;
- cobalt;
- aidin;
- potassium
- m abincin fiber.
Magudanar ƙwayar abinci mai narkewa tana cire gubobi daga jiki, da kafa aikin ƙwayar gastrointestinal. Steamed shinkafa na aiki a matsayin antioxidant mai ƙarfi na halitta, yana haɗa nauyi radicals da juna da kuma adana jikin mutum daga gaban su. Hakanan, kaddarorin antioxidant suna rage tsarin tsufa.
Wannan hatsi yana da tasirin gaske a jiki, sune:
- yana ɓoye wuraren da aka shafa na ciki, yana sauƙaƙa jin zafi tare da ciwo;
- yana haɓaka samar da insulin na hormone;
- yana kawar da mummunan cholesterol, yana hana hawan jini;
- lowers saukar karfin jini;
- baya haifar da nauyi.
Kuna iya haɗuwa da basmati a cikin abincin kowane nau'in masu ciwon sukari.
Amfanin shinkafa mai ruwan kasa
Brown shinkafa a cikin ɗanɗano kusan ba ta bambanta da shinkafa fari. Gabaɗaya, wannan nau'in hatsi shine farin shinkafa mai laushi, wanda aka ɓoye daga kwasfa, wanda kawai ya ƙunshi dukkanin bitamin masu amfani da abubuwan abubuwan ganowa.
Don hatsi yana da ɗan ƙaramin launin rawaya kaɗan, zaku iya ƙara kayan yaji kamar turmeric a ciki. Hakan ba wai kawai zai ba wa kwanon abinci dandano mai dadi ba ne, har ma yana da tasiri sosai a jikin mai ciwon sukari. Idan akwai sha'awar bayar da shinkafar ta launin kore, to, a cikin abincin da aka gama za ku buƙaci ƙara barkono kore, coriander da faski, a baya nika su a cikin farin ruwa.
Brown shinkafa ta ƙunshi gamma oryzanol, antioxidant na halitta. Yana rage jinkirin tsufa, yana kawar da tsattsauran ra'ayi daga jiki. Hakanan, gamma oryzanol yana saukar da matakin mummunar cholesterol, yana hana rikicewar hanyoyin jini.
Wannan hatsi ya ƙunshi abubuwa masu amfani:
- Bitamin B;
- Vitamin E
- bitamin PP;
- manganese;
- zinc;
- potassium
- fluorine;
- nickel
- cobalt;
- selenium.
Irin wannan yalwar ma'adanai suna sanya shinkafa mai launin ruwan kasa a matsayin mai riƙe rikodin abun cikin su. Ku ci akalla sau biyu na wannan hatsi sau ɗaya a mako, kuma ba za ku rasa ma'adanai ba. Ya kamata a ɗauka a hankali cewa kuna buƙatar dafa irin wannan jakin a ɗan ɗan lokaci kaɗan fiye da shinkafar da aka dafa. Matsakaicin, yana ɗaukar minti 45 - 55.
Dangane da dandano, wannan hatsi ba shi da bambanci da farin shinkafa. Ana amfani dashi a cikin shirin pilaf da meatballs.
Kayan zaki da shinkafa
Mutane kalilan ne suka sani, amma ana dafa abinci irin na 'yan kasar Hungary ne daga shinkafa da apricot. Ya kamata a lura da shi nan da nan cewa an yarda da apricots don ciwon sukari, saboda suna da ƙananan GI. Zai ɗauki lokaci mai yawa don shirya irin wannan tasa, saboda an dafa alkama a matakai biyu. Da farko, yakamata ka shafawa shinkafa ruwan kasa a karkashin ruwa mai gudana, zuba shi daya bayan daya da ruwa sannan ka dafa har rabin dafa abinci, kimanin mintuna 25-30.
Sannan jefa hatsin a cikin colander kuma magudanar ruwan da ya rage. Bayan haka, haxa shinkafa tare da ruwan innabi, ɗaya zuwa ɗaya. Haɗa gelatin nan da nan da ɗanɗano don dandano a cikin ruwan 'ya'yan itace. Zai fi kyau a yi amfani da madadin kamar stevia don ciwon sukari na 2, wanda ba kawai mai zaki bane, har ma ya ƙunshi abubuwa masu amfani da yawa. Simmer, motsawa akai-akai, har sai ruwan ya bushe gaba daya.
Bada izinin kwandon yayi sanyi zuwa zazzabi a daki. Cire kernels apricot daga berries kuma ƙara zuwa porridge, Mix a hankali. Sanya kwano a cikin firiji don akalla rabin sa'a.
Yawan sinadaran:
- 200 grams na shinkafa launin ruwan kasa;
- 200 milliliters na ruwa;
- Miliyan 200 na ruwan innabi;
- 15 apricot;
- zaki - dandana.
Ya kamata a yi amfani da kayan zaki a ƙasar Hungary.
Tsarin hatsi
Cereals sune samfuran samfuri waɗanda ke cajin jiki da kuzari. Amma hatsi waɗanda ke mummunar matakin glucose a cikin jini dole ne a cire su har abada daga menu - wannan farin shinkafa, gero, shinkaf masara.
Hakanan, manuniya na nuna alamun gari na alkama, daga raka'a 45 zuwa 55. A bu mai kyau maye gurbinsa ta hanyar shirya wani yanki na bulgur. Bulgur shima garin alkama ne, amma ana sarrafa shi daban.
Kyakkyawan amfani gefen tasa ga masu ciwon sukari zai zama kaftin. Tare da yin amfani da shi na yau da kullun, chickpea yana haɓaka matakin haemoglobin, yana kawar da mummunan cholesterol kuma yana daidaita jinin jini. Chickpeas suma ana kiransu tukunyar Turkawa. Yana daga cikin iyalin legume. Yayi kyau tare da nama da kifi. Kuna iya ƙara shi zuwa stew kayan lambu.
Hakanan, ana iya murƙushe kurciya zuwa gari kuma a yi amfani da shi a cikin yin burodi maimakon alkama.
Chickpea yana da alamomi masu zuwa:
- GI 30;
- gari daga shi raka'a 35.
Babban abin da bai kamata a manta da masu cutar siga ba shine cewa maganin ciwon sukari na mellitus yana da nufin kiyaye ƙimar glucose jini a cikin al'ada da kuma haɓaka ayyukan kariya na jiki.
Bidiyo a cikin wannan labarin yayi magana game da fa'idodin launin ruwan kasa.
