A nau'in ciwon sukari na 2, mutum dole ne ya canza salon rayuwarsa ta yadda yawan glucose a cikin jini baya tashi zuwa matsanancin matakan. Kuna buƙatar motsa jiki akai-akai kuma ku ci abincin kifin maras nauyi. Endocrinologists suna haɓaka rage cin abinci dangane da glycemic index (GI) na samfurori.
Kuskure ne a ɗauka cewa menu na masu ciwon sukari suna da yawa, akasin haka, daga jerin abincin da aka yarda za ku iya dafa abinci iri-iri waɗanda ba su da ƙasa da ɗanɗano zuwa jita-jita na lafiyayyen mutum.
Koyaya, wani nau'in kayan abinci ya kamata a watsar dashi, alal misali, burodin alkama. Amma a wannan yanayin, akwai babban madadin - burodin masu ciwon sukari.
A ƙasa za muyi la'akari da wane irin burodi don zaɓar masu ciwon sukari, ƙididdigar glycemic da abun da ke cikin kalori, ko yana yiwuwa a yin gurasar da kanka. An kuma bayyana girke-girke na hatsin rai da gurasar buckwheat.
Glycemic index na gurasa
Don haka tattara sukari a cikin jinin mai haƙuri ba ya ƙaruwa, ya kamata ka zaɓi abinci da abubuwan sha waɗanda glycemic index ba su wuce raka'a 49 ba. Irin wannan abincin shine babban abincin. Abincin da ke nuna alamar raka'a 50 zuwa 69 za'a iya haɗa shi cikin abinci kawai banda, wato, ba fiye da sau biyu zuwa sau uku a mako, yawan adadin bawa bai wuce gram 150 ba.
Idan glycemic index na abinci ya kasance raka'a 70 ko mafi girma, to, yana ɗaukar barazanar kai tsaye ga jiki, yana haɓaka glucose na jini cikin hanzari. Wannan nau'in samfuran ya kamata a bari sau ɗaya kuma gaba ɗaya. Hakanan yana faruwa cewa GI yana ƙaruwa da ɗan lokaci, gwargwadon maganin zafi da daidaito. Wannan doka ta asali ce a cikin kayan lambu, 'ya'yan itace da' ya'yan itatuwa, ba ta da abin yi da burodi.
Bugu da kari, yana da daraja la'akari da adadin kuzari na samfura. Bayan duk wannan, kasancewa mai ciwon sukari mai zaman kanta, kuna buƙatar saka idanu akan nauyin ku, kamar yadda babban dalilin gazawar tsarin endocrine shine kiba. Kuma idan mai haƙuri yana da matsaloli tare da kiba, to lallai ne a cire shi. Ga masu fara farawa, ya kamata ku iyakance yawan adadin kuzarin kuɗin da ba zai wuce 2000 kcal a kowace rana ba.
Don fahimtar ko yana yiwuwa a ci burodi tare da ciwon sukari, kuna buƙatar sanin abubuwan da ke cikin kalori da kuma glycemic index.
Gurasar hatsin rai tana da alamomi masu zuwa:
- glycemic index shine raka'a 50;
- adadin kuzari a cikin gram 100 na kayan zai zama 310 kcal.
Ya danganta da wane irin gari an yi gurasa da shi, abun da ke cikin kalori da GI na iya bambanta kaɗan, amma ba mahimmanci. Masu ilimin Endocrinologists sun nace cewa masu ciwon sukari suna maye gurasa don abinci a cikin abincin.
Abinda ke ciki shine cewa ana wadatar da wannan samfurin tare da hadadden ma'adinai, mai sauƙi a cikin nauyi, wanda ya rage yawan amfani dashi. Afaya daga cikin burodi ɗaya yana da matsakaitan nauyin gram biyar, yayin wani yanki na hatsin rai shine giram ashirin da biyar, tare da adadin kuzari daidai. Zai fi dacewa yankan shawara nawa gurasar burodi don masu ciwon sukari na 2 za ku iya ci a rana ɗaya. A kowane abinci, rabin burodi ya halatta, shine, har zuwa guda uku a rana, duk da haka, bai kamata ku "jingina" kan wannan samfurin ba.
Yana da kyau a ba da burodi a farkon rabin ranar don karbabin da aka karɓa a jikin su ya zama da sauri, tare da aikin mutum, kawai a farkon rabin ranar.
Amfanin burodi
A kowane babban kanti, zaka iya samun burodin masu ciwon sukari na musamman, a cikin shiri wanda basuda amfani da sukari. Babban ƙari na wannan samfurin shine cewa ba ya ɗauke da yisti, kuma burodin da kansa yana wadatar da bitamin, gishiri da ma'adanai.
Don haka ban da ƙarin “lafiyayyen” abincin, jikin ɗan Adam yana karɓar abubuwa masu mahimmanci. Wato, yana da mahimmanci ga masu ciwon sukari su cinye bitamin da ma'adanai gabaɗaya, saboda ɗaukar waɗannan abubuwan ya fi wuya.
Rashin yisti ba zai haifar da fermentation a cikin ciki ba, kuma dukkanin hatsi da aka haɗo a cikin abun da ke ciki zai cire gubobi da inganta aikin ƙwayar gastrointestinal. Sunadarai na cikin burodin burodi suna daukar jiki daidai kuma suna jin dacin rai na dogon lokaci. Don haka ya fi kyau a hada wannan kayan a cikin abincin yayin abinci, misali, a kara su da kayan lambu. Sakamakon abu ne mai amfani cikakke maraice. Wani nau'in burodi ne kawai aka yarda wa marasa lafiya da ke fama da cutar sankara, an haramta gurasar alkama.
Wani burodin gurasar ne zan fi so:
- hatsin rai
- hatsi na buckwheat;
- daga hatsi gauraye.
Dr burodin burodin burodi na buƙatu na cikin buƙatu mafi girma; zaɓin su suna da yawa.
Buckwheat da hatsin rai
Alamar "DR Kerner" tana samar da burodin hatsi na buckwheat (hoto da aka gabatar). Caloimar su mai nauyin gram 100 na samfurin zai zama 220 kcal kawai. Masana ilimin abinci sun ba da shawarar cewa su maye gurbin burodi gabaɗaya, saboda a cikin burodi ɗaya, akwai adadin kuzari sau biyar ƙasa da a cikin biredi.
Don dafa abinci, ana amfani da gari buckwheat, ƙirar abin da yake raka'a 50. Ba za a iya amfanuwa da wannan samfurin ba. Yana da arziki a cikin bitamin B, provitamin A (retinol), sunadarai, baƙin ƙarfe da amino acid. Haka kuma, suna da kyakkyawan dandano. Ta hanyar cin su a kai a kai, zaku iya inganta aikin gastrointestinal tract da kuma guji saka jari na adipose nama.
Abubuwan girke-girke na hatsin rai (an gabatar da hotuna da yawa) sun hada da alkama, burodin burodi da kuma hatsin hatsin rai. Hakanan an shirya ba tare da yisti da sukari ba. Sun ƙunshi waɗannan abubuwa:
- Sodium
- selenium;
- baƙin ƙarfe
- potassium
- Bitamin B
Waɗannan abubuwan suna da muhimmanci ga aiki na yau da kullun. Yin amfani da wannan samfurin kullun, jiki yana karɓar waɗannan ab advantagesbuwan amfãni:
- aikin ƙwayar gastrointestinal an daidaita shi;
- an cire slags da gubobi;
- maida hankali na glucose a cikin jini baya karuwa;
- Bitamin B yana da amfani mai amfani ga tsarin juyayi, barci yana inganta kuma damuwa ta ɓace;
- yanayin fata yana inganta.
Gurasar Buckwheat da hatsin rai ne mai ban mamaki, kuma mafi mahimmanci, madadin amfani ga gurasar alkama.
Abincin Burodi
Girke-girke na gurasar masu ciwon sukari sun bambanta. Babban abu shine kar a manta menene gari ga masu ciwon sukari ba zai cutar da lafiya ba. Zai fi kyau bayar da fifiko ga oatmeal, buckwheat, hatsin rai, flaxseed da garin kwakwa.
A cikin tsarin dafa abinci, za'a iya fadada girke-girke. A ce kun ƙara ƙwayar kabewa, sesame tsaba da tafarnuwa ta latsawa kullu don abinci. Gabaɗaya, ya rage kawai don zaɓin dandano na mutum. Abubuwa da yawa suna ba samfurin ɗanɗano.
Zai fi kyau a zaɓi madara mara-mai, tare da ƙoshin kitse ba tare da ƙoshin mai ba. Eggara kwai ɗaya a kullu, sai a maye gurbin na biyu da furotin kawai. Irin waɗannan shawarwari suna ba da ta hanyar endocrinologists. Gaskiyar ita ce gwaiduwa ta ƙunshi adadin ƙwayar cuta mara kyau, wanda ke haifar da toshewar jijiyoyin jini da samuwar ƙwayoyin cholesterol, kuma wannan sananniyar cuta ce ta masu ciwon sukari.
Don yin oatmeal, ana buƙatar wadatattun abubuwa masu zuwa:
- oat bran - 150 grams;
- alkama bran - 50 grams;
- madara na skim - 250 milliliters;
- kwai ɗaya da furotin guda ɗaya;
- gishiri, barkono baƙar fata - a ƙasa na wuƙa;
- 'yan cloves na tafarnuwa.
Zuba buɗa a cikin akwati ku zuba madara, a bar rabin sa'a, har su huƙa. Bayan ƙara tafarnuwa ya wuce ta latsa, ƙara gishiri da barkono, doke ƙwai kuma Mix har sai da santsi.
Rufe takardar yin burodi tare da takarda takarda kuma sanya kullu a kai, yayi laushi tare da spatula na katako. Gasa na rabin sa'a. Lokacin da gurasar ta sanyaya dan kadan, yanke su cikin murabba'ai ko kuma yi zagaye mai kyau.
Girke-girke na hatsin rai tare da hatsin tsaba yana da sauƙi. Wajibi ne a haxa giram 150 na hatsin hatsin rai da alkama 200 na alkama, ƙara tsunkule na gishiri, rabin teaspoon na yin burodi. Haɗe sosai tare da warkakken fata, zuba tablespoon na zaitun ko man kabewa, 200 milliliters na madara skim, zuba 70 grams na tsaba flax. Kunsa kullu a cikin fim ɗin cling kuma ku bar a cikin wurin dumi don rabin sa'a.
Bayan mirgina kullu a kan tebur kuma a yanka gurasar gurasar zagaye. Gasa a kan takardar da aka rufe ta da riga a cikin tanda a zazzabi na 180 C, tsawon minti 20.
Irin waɗannan gurasar burodi suna dacewa da ka'idodin maganin abinci don ciwon sukari kuma ba sa haifar da ƙaruwa a cikin glucose jini.
Bidiyo a cikin wannan labarin yayi magana game da amfanin gurasa.
