Kuskure ne a yi tunanin cewa abinci mai gina jiki a cikin nau'in ciwon sukari na 2 yana da daɗaɗa da rashin ɗanɗano. Jerin abubuwan abinci da aka haramta karami ne. Babban doka a ƙirƙirar menu don masu ciwon sukari shine zaɓar abinci tare da ƙarancin kalori da ƙididdigar glycemic low (GI). Wannan manuniya yana nuna adadin glucose da ke shiga cikin jini bayan cinye wani samfurin ko abin sha.
Shirya abinci mai dadi kuma mafi mahimmanci lafiyayyen abinci ba matsala bane, kawai kuna buƙatar la'akari da nuan abubuwan dafa abinci. Don haka, don ciwon sukari, girke-girke kada ya haɗa da soya da kuma yin amfani da mai da yawa na man kayan lambu, ba za ku iya salatin kakar tare da mayonnaise da kayan miya ba, kuma ku yi amfani da gari mai ƙarancin abinci a cikin yin burodi.
Wannan labarin yana gabatar da girke-girke na masu ciwon sukari tare da hotuna masu sauƙi da mai daɗi, tattaunawa game da GI da abinci mai karɓa a cikin abincin, yana ba da shawarwari gaba ɗaya game da abinci mai gina jiki ga marasa lafiya da masu ciwon sukari na kowane nau'in.
Alamar Glycemic Product
Abubuwan kamuwa da masu cutar sukari tare da GI wanda yakai raka'a 49 ana yarda dasu. Ba sa shafar matakin glucose a cikin jini. Abinci tare da alamomi na raka'a 50 - 69 an ba da izini a cikin menu kawai a matsayin keɓancewa, sau da yawa a mako. A wannan yanayin, cutar kada ta kasance a cikin babban mataki. Abincin tare da alamomi na raka'a 70 da na sama an haramta shi ga marasa lafiya, saboda yana saurin haɓaka yawan sukari a cikin jini kuma yana iya haifar da hyperglycemia a cikin nau'in 1 na ciwon sukari.
Akwai wasu kebantattun abubuwa da yawa cikin su wanda glycemic index ke ƙaruwa, amma wannan ya shafi kayan lambu da 'ya'yan itatuwa ne kawai. Don haka, ana ba da shawarar karas da beets a cikin tsari a cikin abincin abinci, amma dafaffen ba ya karɓa saboda babban GI. Idan ka kawo 'ya'yan itatuwa da berries zuwa ga daidaiton dankalin masara, to alkalumman su zasu karu da yawa raka'a.
Akwai samfuran dabbobi da kayan lambu da yawa tare da GI na sifili. Amma irin wannan alamar ba ya nufin cewa "maraba ne" a cikin abincin. Wannan rukunin ya hada da naman alade, da dabobi, rago da mai kayan lambu. Koyaya, waɗannan samfuran suna ɗauke da adadin ƙwayar cuta mara kyau, suna haifar da toshewar hanyoyin jini.
Kada a shirya jita-jita don nau'in 1 da nau'in masu ciwon sukari tare da samfuran masu zuwa:
- nama mai ƙima da kifi, offal kifi;
- dankali, karas da Boiled da beets;
- farin shinkafa, masara da semolina;
- kwanakin, raisins;
- kankana, kankana, jimre, inabi;
- garin alkama, sitaci, sukari, margarine.
Kuna iya shirya abinci mai daɗi da sauƙi daga abinci da aka yarda.
Kayan Abincin Kayan lambu
Kayan lambu - wannan shine ainihin abincin abinci, sun mamaye har zuwa rabin adadin adadin abinci a cikin abincin. Daga gare su zaku iya dafa miyar abinci, salads da hadaddun kwanakun abinci. Yakamata a sanya salads tare da karamin adadin man zaitun ko cuku mai gida mai tsami tare da mai mai 0%.
Farantin abinci kamar stew yana ɗaukar manyan matsayi akan tebur na masu ciwon sukari. Kuna iya ɗaukar kowane kayan lambu, ban da waɗancan da ke da babban GI, gwargwadon fifikon dandano na mutum. Babban abin da za'a yi la’akari da shi shine lokacin dafa abinci kowane samfuran.
An yarda da nau'ikan tasa tare da ganye da kayan yaji - oregano, Basil, alayyafo, letas, faski, dill, baƙar fata da barkono ƙasa.
Garin dafa abinci da aka dafa shi da peacock Fan ba zai daɗe ba. Koyaya, irin wannan tasa zai yi ado da kowane tebur na idi kuma zai yi mamakin ko da mafi ƙarancin kayan goge tare da dandano.
Wadannan kayan masarufi masu zuwa za a buƙata:
- kwai biyu na matsakaici;
- tumatir biyu;
- barkono guda;
- nono kaza - 200 grams;
- cuku mai wuya mai ƙima - gram 150;
- kirim mai tsami 15% mai - 100 grams;
- tablespoon na kayan lambu mai.
Yanke eggplant tsayin tsaka-tsayi zuwa sassa biyu, kada a yanka kowane bangare zuwa ƙarshen don ya yi kama da fan. Ciki kowane incisions tare da barkono, tumatir da dafaffen kaza, yada kirim mai tsami a saman. Tumatir an yanka a cikin zobba, brisket da barkono julienne.
Sanya kayan kwai a ciki a takardar burodi, pre-oiled. Cook a cikin tanda a zazzabi na 180 C na 40 - minti 45, mintuna biyar kafin ƙare yayyafa kwai da cuku, grated a kan grater lafiya.
Tare da nau'in ciwon sukari na 2, tambayar sau da yawa ta taso - menene za a iya ba da abun ciye-ciye? Haske jita-jita daga kayan lambu zai zama abincin da ya dace da yamma, saturate jiki tare da bitamin da ma'adanai, tare da ba da jin daɗin satiety na dogon lokaci.
Salatin "tatsuniyar bazara" tana da ƙarancin kalori, wanda ya dace da nau'in 1 da masu ciwon sukari na 2, da kuma waɗanda ke fama da wahalar ƙiba. Ana buƙatar wadatattun abubuwa masu zuwa:
- kokwamba ɗaya;
- tumatir matsakaici biyu;
- ƙwan zaitun guda goma;
- barkono guda;
- da yawa rassan faski da cilantro;
- 'yan cloves na tafarnuwa;
- 150 grams na feta cuku;
- tablespoon na man zaitun.
Kwasfa kokwamba, a yanka a cikin tube, da barkono a daidai wannan hanya. Cire fata daga tumatir - zuba ruwan zãfi a kansu, yi shimfiɗa-kamannin gwanaye a saman kuma za'a cire fata cikin sauƙi. Yanke tumatir da feta cuku cikin manyan cubes, tafarnuwa ta hanyar latsa, yanke sara da ganye. Hada dukkan kayan abinci, gishiri don dandano da kakar da mai.
Fairy Tale Salatin lokacin bazara za'a iya ba dashi azaman abincin rana na daban ko ƙari ga abincin abincin rana.
Nama da abinci jita-jita
Za'a iya shirya girke-girke nama mai daɗi don masu ciwon sukari a cikin tanda, a kan kuka, gasa ko a cikin dafaffen mai da jinkirin. Hanya ta ƙarshe ita ce mafi sauri, kawai kuna buƙatar ɗaukar nauyin kayan duka a cikin lokacin farin ciki kuma zaɓi yanayin da ya dace.
Abubuwan da ba su da kitse na nama, ba tare da fata ba, ana ɗaukar su masu ciwon sukari ne. Chicken, turkey, daskararrun tsuntsaye, zomo da naman sa ya kamata a fi son su. Ya yarda da yin amfani da cincin mara - kaji da hanta mai nama, harshe naman, zuciya da huhu.
Girke-girke na farko don kayan ƙoshin nama shine zuciya mai tauraron zuciya a cikin mai saurin dafa abinci. Kurkura 700 grams na kanal a ƙarƙashin ruwa mai gudana, cire jijiyoyin kuma a yanka a kananan ƙananan santimita uku. Zuba cokali biyu na mai a cikin lokacin farin ciki na mai multicooker, sanya zuciya, ƙara 150 grams na ƙanƙara mai ƙoshin mai daidai da ruwa, gishiri da barkono. Saita yanayin yankewa zuwa minti 90. Ku bauta wa zuciya na naman sa tare da dafaffiyar shinkafa mai launin toka ko buckwheat.
An lasafta naman alade shine mafi shahararrun nama, amma ya gaji da tafasa kullun ko gasa a cikin tanda. Ba shi da mahimmanci, a ƙasa girke-girke ne na abinci mai daɗin ci, ana ɗanɗano tafin ɗanɗano.
Sinadaran
- rabin kilogram na kaji;
- cokali biyu na zuma;
- cokali biyar na soya miya;
- tablespoon na sesame;
- 'yan cloves na tafarnuwa;
- tablespoon na kayan lambu;
- farin da barkono baki dandana.
Kurkura naman kaji a karkashin ruwa kuma cire duk wani kitse da ke jikinsu, ƙara marinade kuma a bar sa'a ɗaya a jiƙa. An shirya marinade kamar haka: Mix soya miya, zuma da tafarnuwa sun wuce ta latsa.
Sanya ƙara man a ƙasan multicooker ɗin sannan sanya kaza, barkono dandana, kada a gishiri. Saita yanayin yankewa zuwa minti 50. Hakanan zaka iya dafa kaza a cikin tanda, gasa a zazzabi na 180 C.
Abincin nama mai daɗi mai daɗi sau da yawa ana yin sa kamar saladi. Suna da ɗanɗano mai ɗanɗano mai laushi, ƙamshi mai laushi 0%, man zaitun. Ga masu son yaji, ana saka mai a wuri mai duhu na awanni goma sha biyu akan thyme, tafarnuwa ko barkono barkono.
Don salatin da kuka fi so kuna buƙatar waɗannan sinadaran:
- dafaffen nono kaza - 250 grams;
- zakara ko wasu namomin kaza - 400 grams;
- biyu sabo sabo;
- bunch of ganye (dill da faski);
- qwai biyu da aka dafa;
- low-mai kirim mai tsami ko man cuku-kamar gida don miya;
- ƙasa baƙar fata barkono, gishiri.
Sara da namomin kaza a cikin bariki kuma toya a kan zafi kadan har dafa shi. Kuna iya ɗaukar wasu nau'in namomin kaza, duk suna da GI wanda yakai raka'a 35. Yanke cucumbers, qwai da kaza cikin manyan cubes, sara ganye. Hada duk samfuran, gishiri da barkono, kakar tare da cuku gida ko kirim mai tsami. Irin wannan tasa ana ɗaukar cikakken abinci - karin kumallo ko abincin dare na farko.
Idan mai haƙuri yana da kiba, kuma wannan matsala ce ta yau da kullun yayin da ciwon sukari ya kasance nau'in insulin-mai cin gashin kansa, yakamata a samar da abincin daga abinci mai kalori. A wannan yanayin, zaku iya yin salatin tare da avocado.
Sinadaran
- dafaffen nono kaza - 100 grams;
- rabin avocado;
- rabin albasa ja;
- arugula;
- man zaitun.
Yanke avocados a cikin yanka, na bakin ciki, albasa mai yatsa, albasa mai launin zobe a cikin rabin zoben kuma hada dukkan kayan, gishiri da kakar tare da man zaitun. Kada kuji tsoron samfurin kamar avocado, saboda glycemic index na avocados raka'a 10 ne kawai.
Kamar yadda kake gani, girke-girke na nama don abinci mai daɗi suna da bambancin yawa, don haka abinci mai gina jiki a cikin ciwon sukari yana da sauƙi don bambanta.
Kifi da Abincin Abinci
Yana da mahimmanci ga masu ciwon sukari su daidaita abincinsu, saboda jiki yana rasa bitamin da ma'adanai sakamakon lalacewar tsarin endocrine. Kifi ya kasance a menu har zuwa sau hudu a mako. Yana da arziki a cikin alli, phosphorus da mai mai.
A cikin shirye-shiryen jita-jita don masu ciwon sukari, an ba shi izinin amfani da duka kogin da kifin teku. Babban abu shi ne cewa samfuran ba mai shafawa bane. Babu hani akan cin abincin teku. Yanayin ya banbanta da keɓaɓɓu - an hana madara da caviar.
Kayan abinci daga jan kifi sune adon kowane tebur na abinci, kuma mafi kyawun sashi shine dafa abinci bazai dauki lokaci mai yawa ba.
Ana buƙatar waɗannan sinadaran don ruwan ƙoshin ruwan lemo:
- kifin masara - 700 grams;
- lemu biyu;
- tablespoon na kayan lambu;
- ruwan 'ya'yan itace rabin lemun tsami;
- gishiri, barkono.
Raba kifin ba tare da kai zuwa sassa biyu ba. Cire Sikeli da kunya. Grate da gishiri da barkono, yayyafa ruwan 'ya'yan itace da barin awa daya. Yanke ruwan lemo cikin da'ira daya da rabi kauri.
A gefen fata, yi shimfiɗa mai zurfi don yin shi yayi kama da jeri, sanya da'irar orange a cikin kogon. Saka ragowar 'ya'yan itace a ko'ina a kankanin mai da mai kayan lambu. Sanya kifin a saman. Sanya komai a kan takardar burodi. Gasa a cikin zazzabi na 180 C, tsawon 40 - 45. Lokacin dafa abinci na ƙarshe ya dogara da kauri daga guda.
Ga masu ciwon sukari nau'in 2, girke-girke na abincin abincin teku sun dace da dafa abinci na yau da kullun, saboda ba su ɗaukar lokaci mai yawa. Misali, an shirya salatin “teku” kamar haka:
- yanke Boiled squid cikin zobba;
- yanke qwai da kokwamba ɗaya cikin cubes;
- hada sinadaran, kara peeled shrimp, gishiri;
- lokacin salatin tare da cuku gida irin kek.
Kuna iya yin ado da salatin "teku" tare da marmari na ganye. Yana da mahimmanci a lura cewa squids don ciwon sukari na 2 ana bada shawarar akan menu a kalla sau da yawa a mako.
A cikin bidiyo a wannan labarin, an gabatar da girke-girke na salatin.
