Ciwon sukari na nau'ikan farko da na biyu ya wajaba ga mutum ya canza tsarin abinci mai guba don rage cutar zuwa "a'a." Wannan ba abu bane mai wahala ba, saboda yan 'yan kayayyaki ne kawai suke bada kansu ga wariya - sukari, nama mai kifi da kifi, Sweets da kayayyakin abinci da aka yi da garin alkama.
Haka nan za ku yi ban kwana da masu shaye-shaye, wanda hakan ke haifar da haɓakar hawan jini, wanda masu ciwon sukari da ke fama da rashin lafiyar insulin na iya haifar da mutuwa.
Abinci mai narkewar abinci an gina shi ta hanyar endocrinologists daga samfuran samfuran ƙaramin glycemic index (GI). Wannan darajar zata nuna yadda glucose mai sauri ke shiga cikin jini bayan cin wani samfurin ko abin sha. Yana da GI shine mafi ƙarancin abin da za a iya zaɓar samfuran, amma kuma ba shi da ƙima don yin watsi da abun cikin kalori.
An daɗe da yin imani da cewa girke-girke na kayan jita-jita sun ba da damar jingina da monotonous. Koyaya, wannan ba gaskiya ba ne; dangane da dandano, jita-jita don masu ciwon sukari suna haifar da gasa mai kyau don jita-jita na lafiyar mutane. Wannan labarin ya tattauna abin da za a iya shirya wa nau'in 2 da masu nau'in 1 masu ciwon sukari, ya bayyana girke-girke mafi mashahuri, yana fassara GI da zaɓi abinci.
Alamar Glycemic Product
Kayayyaki masu ƙarancin kuɗin zuwa har zuwa raka'a 49 ba sa haifar da barazanar ga mutum mai cutar "mai daɗi" kuma shine babban abincin. Za a iya haɗa abinci tare da ƙididdigar raka'a 50 - 69 a cikin abinci sau biyu a mako, idan dai cutar ba ta cikin mawuyacin hali ba. Abincin tare da GI daga raka'a 70 ko sama da haka an haramta, saboda yana ƙaruwa da yawaitar haɗuwar glucose a cikin jini kuma yana iya tayar da rikice-rikice a jikin gabobin da ake nema.
A wasu halaye, ƙididdigar ta ƙaru. Don haka, a cikin karas da beets a cikin tafasasshen tsari, mai nuna alama shine raka'a 85, amma a cikin sabo raka'a 35 kawai. Idan an kawo 'ya'yan itatuwa da berries zuwa jihar puree, to GI zai karu da yawa raka'a - wannan ba mahimmanci bane.
Babu shakka duk ruwan 'ya'yan itace da na nectars an haramta saboda babban index. Lokacin sarrafawa, waɗannan nau'ikan samfuran suna rasa fiber, wanda ke da alhakin jinkirin yawan glucose a cikin jiki. Wannan bai shafi ruwan tumatir ba.
Tare da nau'in ciwon sukari na 2, ya kamata a la'akari da adadin kuzari na samfuran, saboda sau da yawa kiba yana haifar da ci gaban wannan cutar.
An yarda da yin jita-jita na kayan lambu daga mai zuwa:
- kowane irin kabeji - fure mai fure, farin kabeji, kabeji ja, farin kabeji, broccoli;
- Legumes na takin - busassun sabo da peas, lentil, bishiyar asparagus da kore wake;
- eggplant, squash;
- albasa, leas, albasarta mai ja;
- tafarnuwa
- namomin kaza na kowane irin - zakara, barkatai, chanterelles, namomin kaza, baranya;
- radish, kokwamba, tumatir.
Nama da kifi suna da ƙananan GI, amma fifiko ya kamata a bai wa nau'ikan mai mai ƙima. Abinda ya kasance shine nama mai kitse (naman alade, mai shayarwa, rago) ya ƙunshi adadin ƙwayar cholesterol. Babu hana cin abincin teku ba.
'Ya'yan itãcen marmari da berries ana amfani dasu don ƙirƙirar abinci mai daɗi ga masu ciwon sukari:
- apples, pears;
- baƙar fata da launin ja;
- guzberi;
- zaki da cherry;
- bishiyoyi, tumatir;
- rasberi;
- plum, apricot;
- peach, nectarine;
- Mulberry
- furannin furanni.
Ya kamata a cire kayan kiwo mai-yawa da kayan kiwo. Gididdigar su na glycemic low.
Yi jita-jita tare da hatsi
Wajibi ne a sanya mara lafiya ya kasance teburin abincin da ya bambanta kuma mai gamsarwa don kada a sami gwaji don cin abinci da aka haramta. Porridge kyakkyawan tushe ne na abubuwan gina jiki. Kayan dafaffen wake suna ba ku jin daɗin jin daɗi na dogon lokaci, don haka yana da kyau ku bauta musu da abincin safe, don karin kumallo.
Zai fi dacewa ga masu ciwon sukari su dafa hatsi a ruwa, ko tare da madara mai narkewa, a cikin rabo ɗaya zuwa ɗaya. Ba'a ba da shawarar cika jita da man shanu ba, zaku iya maye gurbin shi da kayan lambu.
Ya kamata a la'akari da cewa lokacin farin ciki shine ɗaukar nauyi, mafi girma shine porridge GI, amma wannan darajar ba ta tashi da muhimmanci.
Abin da hatsi aka yarda:
- alkama da sha'ir shinkafa;
- sha'ir lu'ulu'u;
- oatmeal;
- buckwheat.
Masara, semolina, gero da shinkafa sun fadi ƙarƙashin dokar cutar sankarau. Sauran na iya maye gurbinsu da wasu nau'ikan - launin ruwan kasa, shinkafa da shinkafa basmati. Idan ka yanke shawara don ƙirƙirar kwano na shinkafa na daji, to, kuna buƙatar shirya shi gaba - jiƙa a cikin ruwan sanyi na dare.
Kyakkyawan karin kumallo mai gina jiki ga gidan gabaɗaya zai zama oatmeal tare da 'ya'yan itatuwa. Servingaya daga cikin sabis kawai zai iya biyan bukatun yau da kullun na jikin fiber. 'Ya'yan itãcen da aka gabatar a cikin girke-girken za a iya canza su gwargwadon yanayi da abubuwan da aka zaɓa na ɗanɗano.
Kuna buƙatar tafasa oatmeal cikin ruwa, a gwargwado ɗaya zuwa biyu, sannan ku ƙara man shanu kuma ku bar kwandon ɗin yayi sanyi zuwa zazzabi mai karɓa. Dice strawberries da apples, walan walnuts ɗauka da sauƙi daki-daki tare da turmi. Sanya 'ya'yan itace da kwayoyi a cikin jakar.
Ganyen shinkafa shine jagora a tsakanin dukkan hatsi, GI ɗinsa yana da rukunin 22, kuma dangane da adadin bitamin masu mahimmanci, ba ƙasa da sauran ba. Girke-girke na sha'ir lu'u-lu'u sun bambanta - tare da ƙari kayan lambu, nama da ma 'ya'yan itatuwa da aka bushe.
Yadda ake dafa sha'ir tare da kayan lambu, wanda aka fasalta a ƙasa, zaku buƙaci waɗannan sinadaran masu zuwa:
- 250 grams na sha'ir lu'ulu'u;
- Miliyan 600 na ruwa;
- tumatir biyu;
- 'yan cloves na tafarnuwa;
- 150 grams na namomin kaza;
- bunch of ganye (faski, dill);
- man kayan lambu - tablespoon daya;
- gishiri, ƙasa baƙar fata.
Sanya sha'ir a ƙarƙashin ruwa mai gudu, dafa a cikin adadin ruwan da aka nuna har sai ya ƙafe, matsakaita na minti 35 - 40, sai a jefa garin a cikin garin colander a matse. Yayin da ake shirin sha'ir, ya kamata a magance kayan lambu.
Cire fata daga tumatir (zuba ruwan zãfi a kansu, wannan zai sauƙaƙe aikin), a yanka a cikin cubes, kuma a yanka zakara cikin sassa huɗu. Sanya kayan lambu a cikin kwanon rufi kuma simmer kan ƙarancin wuta na minti 10, ƙara tafarnuwa ya wuce ta latsa ɗan mintina kaɗan har dafa shi. A ƙarshen dafa abinci, haɗa porridge da kayan lambu, yayyafa ganye a saman tasa.
Ga mai fama da ciwon sukari, farar shinkafa da aka dafa bisa ga wannan girke-girke zai zama karin kumallo mai cike da farin ciki.
Girke-girke na Pilaf a zahiri basu bambanta da girke-girke na lafiya. Abin kawai ya zama dole don maye gurbin farin shinkafa da launin ruwan kasa, da nono mai naman alade. Don dafa a cikin mai dafaffen mai sauƙi zaka buƙaci samfuran masu zuwa:
- shinkafa launin ruwan kasa - 400 grams;
- nono kaza - 400 grams;
- ruwa tsarkakakke - 500 milliliters;
- albasa guda;
- tafarnuwa hudu na tafarnuwa;
- cokali biyu na man kayan lambu;
- kayan yaji "don pilaf", gishiri, barkono baƙar fata.
Rice kurkura a karkashin ruwa. Zuba mai a cikin ƙasa na multicooker kuma zuba a cikin shinkafa, Mix sosai. Yanke kirjin a cikin kananan cubes, bayan cire sauran fat da fatun daga ciki. Yanke albasa a cikin rabin zobba, Mix tare da nama kuma ƙara da shinkafa, ƙara ruwa kuma lay a saman tafarnuwa cloves a yanka a cikin rabin.
Saita yanayin "pilaf" zuwa minti 80. Ku bauta wa pilaf tare da ruwan tumatir.
Nama, abinci jita
Kayan abinci don nau'in ciwon sukari na 2 suna daidaita jikin tare da sunadarai da abubuwa da dama masu amfani. A lokaci guda, suna da ƙananan kalori. Endocrinologists har ma suna ba da shawarar rashin lafiyar insulin mai cin gashin kansa tare da matsalolin kiba don samun “furotin” a rana sau ɗaya a mako, inda nama da abinci keɓewa.
An dauki naman kaji kamar kayan abinci ne. Kuskure ne ka yi imani da cewa mutane da ke da "zaki" da cutar yakamata su ci brisket.
Ba ko kadan, kafafu ma sun yarda da tebur, kawai kuna buƙatar cire kitse da fata daga gare su. Masana kimiyya daga kasashen waje suka yi irin wannan kammalawa, lura cewa kafafu suna da sinadarin ƙarfe mai yawa.
Za a iya shirya jita-jita daga abinci iri-iri masu zuwa iri:
- naman kaza;
- turkey;
- quail;
- naman zomo;
- naman sa;
- kaza, naman sa;
- naman sa, haske.
A hutu don karatun na biyu zaka iya dafa kayan kwalliya. Irin wannan dafa abinci zai ba da mamaki ko da gourmets mai daɗi tare da dandano.
Kawai yanzu ga marasa lafiya da ciwon sukari daga gawa zasu buƙaci cire fata, a wasu halaye, wannan ba lallai bane.
Abubuwan da ke cikin Muhimmanci:
- aya kwalliya
- apple guda ɗaya na kowane nau'i;
- 'yan cloves na tafarnuwa;
- cokali biyu na man kayan lambu;
- gishiri, ƙasa baƙar fata barkono dandana.
Kurkura gawa a ƙarƙashin ruwa kuma shafa tare da tawul na dafa abinci. Sanya tafarnuwa ta hanyar latsa, haɗa da mai, gishiri da barkono. Yayyafa gawa da cokali mai yatsa, sannan sai a ɗora ciki da waje tare da tafarnuwa kuma a bar rabin awa.
Yanke tuffa cikin sassa hudu, cire kwasfa da kwasfa, sanya 'ya'yan itacen a cikin quail, kunsa shi cikin tsare. Gasa a cikin tanda a 200 ° C na mintuna 45. Sai a ɓoye ɓarnar, zuba a kan ruwan 'ya'yan itacen o ƙarin da ke ciki da kuma ci gaba da dafa don sauran mintina 20.
Don abun ciye-ciye, zaku iya dafa turkey na gida ko abincin kaji. An ba da izinin shafawa a kan gurasar abinci (buckwheat, hatsin rai) ko kuma hatsin rai. An yarda da rana ba fiye da yanka biyu zuwa uku ba.
Za a buƙaci kayan haɗin da ke ciki don manna:
- nono kaza - 400 grams;
- qwai biyu mai wahalan;
- manyan albasa biyu;
- karamin karas;
- cokali biyu na man kayan lambu.
Yanke kan nono, albasa da karas cikin kananan cubes masu matsakaici kuma a cakuda da man shanu a cikin miya a kan zafi kadan sai a dafa, gishiri da barkono. Lokacin da nama tare da kayan lambu ya sanyaya, ƙetare su tare tare da qwai sau biyu ta hanyar niƙa nama ko niƙa a cikin blender.
Ta hanyar wannan ka'ida, za a iya shirya masu ciwon sukari daga hanta kaza ko hancin naman sa.
Salatin
Lokacin da aka tambaye abin da za a dafa tare da ciwon sukari, jita-jita na iya bambanta, daga hadaddun kayan abinci zuwa salads. A matsayin miya don kayan lambu, ana amfani da kifin, salati na nama, kirim mai ƙamshi mai laushi, man mara-mara mai-kamar gida cuku ko man kayan lambu. Zai fi kyau shan man zaitun, yana da ikon cire mummunan cholesterol daga jiki, wanda ke haifar da toshewar hanyoyin jini.
Don salatin kayan lambu, man zaitun wanda aka saka tare da ganye yana da kyau. An shirya shi da sauri: zuba 300 milliliters na mai a cikin gilashin gilashi kuma sanya ganye da kuka fi so, tafarnuwa da barkono mai zafi a ciki. Cire akwati zuwa wuri mai duhu na awa goma sha biyu.
Ga mutanen da ke fama da ciwon sukari, ana iya amfani da salatin 'ya'yan itace da aka ci tare da yogurt ko kefir a matsayin abun ciye-ciye. Kuna buƙatar dafa shi nan da nan kafin amfani, tsarin yau da kullun ya kai gram 250.
Don salatin haɗuwa na lokacin rani, ana buƙatar waɗannan kayan abinci masu zuwa:
- apple daya;
- rabin nectarine;
- rabin lemu;
- huhun huhun huhun;
- Miliyan 150 na yogurt mara narkewa.
'Bare lemun tsami, a yanka duka' ya'yan itaciya a cikin babban cubes kuma kakar tare da yogurt. Kuna iya yin ado da salatin tare da sprigs na Mint ko itace na kirfa.
Salatin kayan lambu babban abun ciye-ciye ne ko ƙarin tasa zuwa babban abincin don abincin rana ko abincin dare. Zai fi kyau a dafa su daga samfuran yanayi, sun ƙunshi mafi yawan adadin abubuwan gina jiki.
Don Salatin Inspiration na Beijing kuna buƙatar kayan abinci masu zuwa:
- daya karamar kabeji ta Beijing;
- biyu sabo sabo da tumatir;
- bunch of ganye (faski da dill);
- zaituni goma;
- wani yanki na albasarta kore;
- ruwan 'ya'yan itace rabin lemun tsami;
- man kayan lambu don miya.
Cire kwasfa daga tumatir - zuba ruwan zãfi a kansu kuma ka yi gugar-zana a saman, wannan zai sauƙaƙe aikin. Cire fata daga cucumbers. Yanke tumatir, cucumbers a cikin kananan cubes na biyu zuwa uku santimita. Finely sara da kabeji da knead da hannu, gishiri. A yanyanka ganye alayyahu da albasa, a yanka a zaitun a rabi. Hada dukkan kayan lambu, yayyafa ruwan 'ya'yan lemun tsami da kakar tare da mai.
Salatin artichoke na Urushalima a cikin masu ciwon suga na nau'o'in farko da na biyu shima ya shahara sosai.
Bidiyo a cikin wannan labarin yana ba da girke-girke na Sweets na ciwon sukari.
