Ciwon sukari na 2 wani cuta ne da yake tasowa sau da yawa sakamakon rayuwa mara kyau. Babban nauyi mai yawa da rashin motsa jiki sune manyan abubuwanda ke haifar da lalacewar yanayin glucose da kuma bayyanuwar jurewar insulin.
Abin da ya sa abinci ke taka muhimmiyar rawa a cikin maganin cututtukan da ba su da insulin-da ke fama da cutar sankara. Ofayan babbar ƙa'idar abinci mai gina jiki tare da sukari mai jini shine cikakken ƙin karɓar kayayyakin gari, musamman waɗanda aka soyayyen. A saboda wannan dalili, ana haɗa kullun a cikin jerin samfuran samfuran da aka haramta wa mai haƙuri.
Amma wannan baya nufin kwatankwacin waɗannan masu ciwon sukari dole ne su watsar da wannan ƙirar abinci na Rasha. Yana da mahimmanci kawai sanin yadda ake shirya pancakes lafiya ga masu ciwon sukari na 2 waɗanda za a gabatar da girke-girke su da yawa a wannan labarin.
Pancakes mai amfani don kamuwa da cutar siga
Cokali na kwano na gargajiya yana durƙusad da gari na alkama, tare da ƙari da ƙwai da man shanu, wanda ke ƙara yawan glycemic index na wannan tasa zuwa mahimmin mahimmanci. Yi pancake mai ciwon sukari zai taimaka cikakken canji na abubuwan da aka gyara.
Da farko, ya kamata ku zaɓi gari wanda yake da ƙarancin glycemic index. Zai iya zama alkama, amma ba mafi girman daraja ba, amma matacce. Hakanan, nau'ikan da aka yi daga hatsi waɗanda ƙirar glycemic ba ta wuce 50 sun dace, sun haɗa da buckwheat da oatmeal, gami da nau'ikan Legumes na gargajiya. Bai kamata a yi amfani da garin masara ba saboda ya ƙunshi sitaci da yawa.
Bai kamata a kula da mafi ƙaranci ga cikawar ba, wanda bai kamata ya zama mai kitse ko mai nauyi ba, saboda wannan yana taimakawa wajen samun ƙarin fam. Amma yana da mahimmanci musamman dafa pancakes ba tare da sukari ba, in ba haka ba zaku iya ƙara yawan haɗuwa da glucose a cikin jiki.
Glycemic index na gari:
- Buckwheat - 40;
- Oatmeal - 45;
- Rye - 40;
- Pea - 35;
- Lentil - 34.
Dokoki na yin pancakes don masu ciwon sukari na 2:
- Za a iya siyar da garin kankara a cikin shago ko kuma a yi shi da kansa ta nika grits a cikin gwal na kofi;
- Tunda zaɓaɓɓen zaɓi na biyu, ya fi kyau a ba da fifiko ga buckwheat, wanda ba ya ƙunshi gluten kuma samfurin abinci ne mai mahimmanci;
- Kreading kullu a ciki, zaku iya sanya farin kwai da zaki da zuma ko fructose;
- A matsayin cika, cuku mai ƙarancin kitse, namomin kaza, kayan lambu masu kifi, kwayoyi, berries, 'ya'yan itatuwa, sabo da gasa, sunada kyau;
- Ya kamata a ci abinci da kanunfari tare da zuma, ƙarancin mai mai kirim mai tsami, yogurt da maple syrup.
Recipes
Domin kada ku cutar da mai haƙuri, dole ne a bi umarnin girke-girke na gargajiya. Duk wani karkacewa na iya haifar da tsalle-tsalle a cikin sukarin jini da haɓakar haɓaka cuta. Saboda haka, ba a bada shawara ga kunna kayan ba da izini ko maye gurbinsu da wani ba.
Lokacin yin soya, man kayan lambu ne kawai yakamata a yi amfani da shi. Babban fa'ida ga masu ciwon suga shine zaitun. Ya ƙunshi duka jerin abubuwa masu amfani kuma ba ya haifar da haɓaka cholesterol.
Kodayake dafaffen pancakes da kyau ba mai cutarwa ba ne a cikin nau'in ciwon sukari na 2, suna buƙatar cinye su a cikin kananan rabo. Suna iya zama mai yawan kalori, wanda ke nufin zasu iya tsangwama tare da asarar nauyi. Amma don watsi da amfanin su gaba ɗaya, ba shakka, ba shi da daraja.
Buckwheat pancakes.
Wannan tasa yana da kyau don karin kumallo. Buckwheat samfuri ne mai ƙarancin kalori wanda ke da wadataccen abinci na bitamin B da baƙin ƙarfe, don haka ana ba da izinin pancakes daga gari buckwheat su ci koda da masu ciwon sukari na 1.
Sinadaran
- Tace ruwa mai ɗumi - 1 kofin;
- Yin burodi soda - 0.5 tsp;
- Garin buckwheat - gilashin 2;
- Vinegar ko lemun tsami;
- Man zaitun - 4 tbsp. cokali.
Haɗa gari da ruwa a cikin akwati ɗaya, fitar da soda tare da ruwan lemun tsami kuma ƙara zuwa kullu. Zuba mai a wurin, Mix sosai kuma bar a zazzabi a daki na kwata na awa daya.
Gasa pancakes ba tare da ƙara mai ba, kamar yadda kullu ya riga yana da man zaitun. Za'a iya cinye abincin da aka shirya tare da ƙari na ɗan kirim mai ƙamshi mai ƙoshin zuma ko kuma buckwheat zuma.
Pancakes da aka yi daga hatsin hatsin rai tare da lemu.
Wannan tasa mai laushi ba mai cutarwa bane ga mutanen da ke fama da ciwon sukari, saboda ba ya ƙunshe da sukari, amma fructose. Gari mai laushi yana ba shi launi mai cakulan da baƙon abu, kuma dandano mai zaki yana da kyau tare da ɗan ƙaramin sanyi.
Sinadaran
- Madarar Skim - 1 kofin;
- Fructose - 2 tsp;
- Gari mai hatsin rai - 2 kofuna;
- Cinnamon
- Man zaitun - 1 tsp;
- Kayan kaji
- Manyan orange;
- Yogurt tare da mai mai 1.5% - 1 kofin.
Yanke kwai a cikin kwano mai zurfi, ƙara fructose kuma haɗa tare da mahautsini. Zuba gari ka gauraya sosai domin babu dunƙule. Zuba cikin man shanu da wani ɓangare na madara, kuma ci gaba da doke kullu a hankali ƙara madarar da ta rage.
Gasa pancakes a cikin kwanon da ke da ruwa mai zafi. 'Bare lemun tsami, a yanka a cikin yanka sai a cire septum. A tsakiyar pancake, saka yanki na Citrus, zuba kan yogurt, yayyafa da kirfa kuma a hankali kunsa shi a cikin ambulaf.
Oatmeal pancakes
Dafa abinci tare da oatmeal abu ne mai sauqi, kuma sakamakon zai jawo hankalin masu cutar siga da masu kaunarsu.
Sinadaran
- Oatmeal - 1 kofin;
- Milk tare da mai mai 1.5% - 1 kofin;
- Kayan kaji
- Gishiri - abubuwan shayi 0.25;
- Fructose - 1 tsp;
- Yin burodi foda - 0.5 tsp.
Yanke kwai a cikin babban kwano, gishiri, ƙara fructose kuma ku doke tare da mahautsini. Zuba cikin gari a hankali, yana motsawa koyaushe don guje wa lumps. Introduaddamar da foda na yin burodi da kuma sake haɗuwa. Shaƙewa da taro tare da cokali, zuba a cikin bakin ciki na madara da kuma sake doke tare da mahautsini.
Tunda babu mai a cikin kullu, ana buƙatar alkama a cikin man gyada. Zuba 2 tbsp a cikin kwanon ruɓaɓɓen nama. tablespoons na man kayan lambu da kuma zuba 1 ladle na pancake taro. Mix da kullu lokaci-lokaci. Ku bauta wa ƙaran abin da aka gama tare da kayan kamshi da yawa.
Lakoftan Lentil.
Wannan girke-girke na pancakes ga masu ciwon sukari zai roki masoyan da ke haɗuwa da haɗuwa da haɗuwa mara dadi.
Sinadaran
- Lentils - 1 kofin;
- Turmeric - 0.5 tsp;
- Ruwan dafaffen ruwa mai dumi - gilashin 3;
- Madarar Skim - 1 kofin;
- Kayan kaji
- Gishiri - teaspoons 0.25.
Nika lentil a cikin nika na kofi kuma ku zuba a cikin kofi mai zurfi. Addara turmeric, ƙara ruwa da haɗa sosai. Ciki tsawon mintina 30 don barin lentils su sha ruwan. Beat ya hadu da kwan da gishiri kuma ƙara zuwa kullu. Zuba cikin madara da sake sakewa.
Lokacin da pancakes shirya kuma dan kadan sanyaya, sa a tsakiyar kowane cushe nama ko kifi da kuma kunsa shi a cikin ambulaf. Sanya a cikin tanda na 'yan mintoci kaɗan kuma ana iya bautar don abincin dare. Irin waɗannan gurasar da aka gasa suna da daɗi musamman tare da kirim mai tsami mai ƙima.
Pancakes da aka yi da garin oatmeal da hatsin rai
Wadannan pancakes mai zaki da sukari ba za su iya karɓar duka tsofaffi marasa lafiya da yara masu ciwon sukari ba.
Sinadaran
- Kayan kaji guda biyu;
- Milkarancin mai madara - gilashin da aka cika wa rim;
- Garin oatmeal shine gilashin da bai cika ba;
- Gari mai hatsin rai - kadan kadan gilashi;
- Man sunflower - 1 teaspoon;
- Fructose - 2 tsp.
Yanke qwai a cikin babban kwano, ƙara fructose kuma ku doke tare da mahaɗa har sai kumfa ya bayyana. Sanya nau'ikan gari biyu da cakuda sosai. Zuba a cikin madara da man shanu da kuma sake haɗuwa. Gasa pancakes a cikin kwanon da ke da ruwa mai zafi. Wannan tasa yana da dadi musamman tare da cuku ƙarancin gida mai ƙoshin mai.
Cuku cuku gida tare da Berry cika
Bin wannan girke-girke, zaku iya yin zaki mai ban sha'awa ba tare da sukari ba, wanda zai roƙi kowa, ba tare da togiya ba.
Sinadaran
- Kayan kaji
- Cuku-free gida cuku - 100 g;
- Yin burodi soda - 0.5 tsp;
- Ruwan lemun tsami
- Gishiri a kan bakin wuka;
- Man zaitun - 2 tbsp. cokali;
- Gari mai hatsin rai - 1 kofin;
- Stevia cire - 0.5 tsp.
Zuba gari da gishiri a cikin babban kofi. A wani kwano, doke kwai a wani wuri tare da cuku gida da kuma stevia cire, kuma zuba a cikin kwano tare da gari. Sodaara soda, an shafe shi da ruwan 'ya'yan lemo. Knead da kullu a cikin ƙarshe ta hanyar zuba man kayan lambu. Gasa pancakes a cikin kwanon rufi ba tare da mai ba.
A matsayin cika, kowane berries ya dace - strawberries, raspberries, blueberries, currants ko gooseberries. Don haɓaka ɗanɗano, zaku iya yayyafa wasu yankakken ƙwaya a cikin cika. Sanya sabbin koron daskararre ko daskararre a tsakiyar pancake, kunsa su a cikin ambulaf kuma ana iya ba da miyar miya mai ƙoshin mai.
Pancakes mai hutu tare da strawberries da cakulan.
Wannan abinci na abinci yana da kyau da kyau, kuma a lokaci guda gaba daya mara lahani.
Sinadaran
Oatmeal - 1 kofin;
Madarar Skim - 1 kofin;
Ruwan dafaffen ruwa mai zafi - 1 kofin;
Kayan kaji
Man zaitun - 1 tbsp. cokali biyu;
Strawberry - 300 g;
Cakulan duhu - 50 g .;
Pinunƙarar gishiri.
Zuba madara a cikin babban akwati, karya kwan a wurin kuma ku doke tare da mahautsini. Gishiri kuma zuba a cikin ramin bakin ciki na ruwan zafi ba tsayawa ba domin ƙwan ya yi ja. Zuba cikin gari, ƙara mai kuma gauraya sosai.
Gasa pancakes a cikin kwanon ruɓa mai bushe mai mai bushe mai zafi. Yi master strawberries, saka a kan pancakes kuma mirgine cikin shambura.
Zuba cakulan mai narkewa a saman.
Nasihu Masu Amfani
Don yin pancakes don masu ciwon sukari na 2 har ma suna da amfani, zaka iya amfani da shawarwari masu sauƙi. Don haka kuna buƙatar gasa pancakes a cikin kwanon ruɓa ba tare da sanda ba, wanda zai rage adadin mai.
Lokacin dafa abinci, dole ne ku lura da abin da ke cikin kalori a hankali kuma kuyi amfani da samfuran mai-mai. Kada a ƙara sukari zuwa kullu ko toppings kuma a maye gurbin shi da fructose ko stevia cire.
Kar a manta kirga adadin raka'a gurasar da suke cikin tasa. Gurasar burodi na Pancake wanda ya dogara da abun da ke ciki, na iya zama duka mai tsarin abin ci kuma yana da matukar illa ga marasa lafiya da masu cutar siga. Sabili da haka, mutanen da ke da sukari mai yawa ya kamata su sani cewa ga abinci mai ƙididdigar ƙwayar cuta mai ƙima, ƙimar xe ma ya ragu sosai.
Duk da gaskiyar cewa akwai girke-girke na pancake don marasa lafiya da ciwon sukari, bai kamata a kwashe ku da waɗannan jita-jita ba. Don haka ba a ba da shawarar dafa wannan tasa fiye da sau 2 a mako. Amma da wuya a ba da izinin cincin abinci na abinci tare da koda ga masu ciwon sukari masu ƙoshin lafiya waɗanda ke shakka ko yana yiwuwa a ci abinci a cikin halin rashin sa'a.
Abin da yin burodi don mai ciwon sukari yana da amfani sosai zai gaya wa gwani a cikin bidiyon a cikin wannan labarin.
