Ga marasa lafiya da ke fama da nau'in ciwon sukari guda 2, masu maganin endocrinologists suna haɓaka abinci mai ƙanƙan da keɓaɓɓu da nufin ci gaba da haɗuwa da glukoshin jini na al'ada. Babban canons na abinci shine zaɓi abinci don jita-jita ta hanyar glycemic index (GI). Wannan darajar zata nuna yadda glucose yake shiga jiki da sauri bayan cin wani abinci ko abin sha.
Abin farin ciki, jerin abinci "masu cutarwa" ƙanana ne, wanda ke ba ka damar dafa dandano iri iri don masu ciwon sukari na 2. Yana da mahimmanci a bi ka'idodin magance zafin rana, don kar a ƙara GI da adadin mummunan cholesterol. Wannan ba mai wahala bane, kawai kuna buƙatar rage soya a cikin adadin man kayan lambu zuwa a'a, maye gurbin ta da matatar miya.
Cutar “mai daɗi” ta nau'in insulin mai cin gashin kanta sau da yawa tana ba mutane mamaki kuma dole ne su sake dafa abincinsu gaba ɗaya. Wannan labarin zai koyar da ku dafa jita-jita "daidai", kamar yadda ake girke girke-girke na masu ciwon sukari na 2 wanda za a iya shirya karin kumallo, abincin rana da abincin dare a nan, an ba da shawarwari game da zaɓin samfuran da kuma aiwatar da zafi na jita-jita.
Shawarar abinci daga endocrinologist
Ya kamata a aiwatar da shirye-shiryen girke-girke na tilas bisa ga wasu ka'idodi. An hana jiyya mai zafi a cikin nau'in soya a kan adadin kayan kayan lambu an haramta. Yana da kyau a maye gurbin matsewar ta a cikin kwanon rufi tare da manyan bangarorin, tare da ƙari na man zaitun da ruwa.
Mutanen da suke da kiba kuma masu saurin kiba, yakamata su iyakance amfani da kayan yaji, tafarnuwa da barkono barkono. Suna taimaka haɓaka ci. Kuna buƙatar gwada rage yawan adadin kuzari zuwa 2300 kowace rana.
Don bin abincin, kuna buƙatar cin abinci na farko sau ɗaya a rana. Ka dafa su kawai akan kayan lambu da broths nama na biyu. An kawo naman zuwa tafasa, kuma wannan ruwan an tafasa, wanda daga baya aka zuba sabon ruwa, ana ƙara nama da sauran kayan lambu. Gabaɗaya, likitoci sun ba da shawarar ƙara nama a cikin tanda da aka riga aka shirya.
Babban ka'idojin dafa abinci don ciwon sukari na 2:
- haramun ne a soya;
- yi ƙoƙarin ba kayan lambu ƙarancin zafi mai zafi;
- tare da kiba don rage kaifin yanayi;
- an shirya kwano ruwa a kan kayan lambu;
- an zaɓi nama da kifi iri-mai mai;
- ware margarine, man shanu, sukari, sitaci, alkama na farkon karatun daga girke-girke;
- a cikin yin burodi, amfani da kwai ɗaya kawai, maye gurbin sauran tare da sunadarai kawai;
- Duk samfurori dole ne su sami ƙananan gi.
Komai yadda ake lura da waɗannan ka'idodin, amma idan samfuran suna da matsakaici, GI mai girma, to irin waɗannan jita-jita ba su dace da ciyar da mai haƙuri ba.
Alamar Glycemic Product
Tare da nau'in ciwon sukari na 2, zaku iya cin abinci tare da ƙarancin ƙididdiga, zai zama babban ɓangaren menu. Wani lokaci, ba fiye da sau biyu a mako ba, a cikin adadin gram 150, ana barin abinci tare da matsakaicin matsakaici idan cutar “mai daɗi” tana cikin gafara. Samfura tare da babban ma'aunin masu cutar sukari suna da tsauraran matakan tsufa, saboda suna haifar da tsalle-tsalle mai sauri a cikin haɗuwa da glucose a cikin jiki.
Akwai 'yan banbanci lokacin da GI ya bayyana a cikin tebur yana ƙaruwa. Da fari dai, idan 'ya'yan itatuwa da berries suna hade, mai nuna alama zai tashi da raka'a biyu ko uku. Abu na biyu, sabo da beets da karas suna da ƙananan GI, kuma ana jin zafi sosai.
Hakanan, tare da nau'in ciwon sukari na 2, duk 'ya'yan itace, ruwan' ya'yan itace Berry da nectars an haramta. Gaskiyar ita ce cewa tare da irin wannan aiki, samfuran "rasa" fiber da glucose a cikin 'ya'yan itacen suna shiga cikin jiki da sauri. Miliyan 100 kawai na irin wannan abin sha a cikin mintuna biyar zuwa goma na iya haifar da ƙaruwa cikin glucose jini ta 5 mmol / l.
An nuna alamar glycemic zuwa kashi uku:
- har zuwa raka'a 49 - ƙasa;
- 50 - 69 raka'a - matsakaici;
- Raka'a 70 ko sama da haka yana da girma.
Wasu abinci ba su da glucose kwata-kwata kuma jigon shi raka'a raka'a ne, alal misali, man alade, alade, mai sunflower. Wannan baya nufin cewa irin wannan nau'in samfuran zai zama "bako maraba" a menu.
Yawancin lokaci yana da yawa a cikin adadin kuzari kuma yana ƙunshe da ƙwayar cholesterol.
Kayan lambu Yi jita-jita
Abincin kayan lambu ga mai ciwon sukari ya kamata ya zo kan gaba, saboda ka'idodin abinci mai gina jiki a gaban nau'in ciwon sukari na 2 ya nuna a fili cewa ya kamata kayan lambu su mamaye rabin abincin. An shirya jita-jita iri-iri daga gare su - jita-jita gefen, miyar, lasagna, salads.
Hanyoyin girke-girke na salads na kayan abinci kada su haɗa da kayan abinci kamar su kirim mai tsami, kayan shaye shaye, mayonnaise. Mafi kyawun miya za a cire ungulu na gida, busasshen mai mai kamar cuku gida, man zaitun.
Endocrinologists suna ba da shawara a dafa abinci don cire man sunflower gaba ɗaya, tare da maye gurbinsa da zaitun. Ya ƙunshi yawancin bitamin da ma'adanai, kuma yana taimakawa kawar da mummunan cholesterol daga jiki - matsala ce ta gama gari ga mutanen da ke rikicewar tsarin endocrine.
Ana iya shirya jita-jita daga kayan lambu masu zuwa (duk suna da ma'auni har zuwa raka'a 49):
- squash, kwai;
- albasa, albasa mai ja, leeks;
- kokwamba, tumatir;
- tafarnuwa
- zaituni; zaituni;
- duk wani namomin kaza - chanterelles, zakara, namomin kaza, man shanu, namomin kaza;
- avocado
- Legumes na takin - sabo da busassun Peas, lentils, bishiyar asparagus, koren wake;
- kabeji da nau'ikan iri - broccoli, sprouts na Brussels, farin kabeji, fari, ja-kai;
- barkono mai ɗaci da zaki.
Za'a iya bambanta halayen ɗanɗano na jita-jita tare da ganye - alayyafo, Basil, oregano, faski, dill, arugula. Ganye na ƙarshe a yanzu yana ɗaukar matsayi na jagora azaman sashi mai yawa a cikin salatin kayan lambu.
Ana buƙatar waɗannan sinadaran masu zuwa Salatin Vitamin Charge:
- arugula - 100 grams;
- tumatir guda;
- biyar zaituni marasa iri;
- biyar shrimp;
- karamin albasa ja;
- daya kararrawa mai launin rawaya;
- 'yan yanka lemon tsami;
- man zaitun.
Cire kwasfa daga cikin tumatir, zuba tumatir da ruwan zãfi kuma yi babban abin da aka sanya daga sama - wannan zai cire fata sauƙi. Yanke kayan lambu cikin cubes biyu santimita, yanke albasa a cikin zobba kuma jiƙa na mintina 15 a cikin marinade (vinegar da ruwa, ɗaya zuwa ɗaya), sannan matsi da marinade kuma ƙara salatin.
Yanke barkono a cikin yanki, a yanka zaitun a cikin rabin, cire kwasfa daga jatan lande, haɗa dukkan kayan abinci, ruwan 'ya'yan lemun tsami tare da ruwan lemun tsami, kara gishiri da kakar tare da mai. An gabatar da misalin bautar wannan tasa tare da hoto a ƙasa.
Sau da yawa marasa lafiya suna tambayar kansu menene kayan gefen gefen abincin da za a iya shirya? Yawancin girke-girke na masu ciwon sukari suna da daɗi a cikin nau'ikan su - wannan stew, ratatouille da lasagna kayan lambu.
Koda mai son sikari na iya shirya rasatouille, ana buƙatar wadatattun abubuwa masu zuwa:
- tumatir biyu;
- kwai daya;
- tafarnuwa hudu na tafarnuwa;
- ruwan tumatir - 100 milliliters;
- barkono biyu masu dadi;
- tablespoon na kayan lambu;
- cuku mai nauyi mai nauyi-100 grams;
- wani gungu na greenery.
Kayan lambu, ban da tafarnuwa, a yanka a cikin zobba, cire tsaba daga barkono. Man shafawa kwalin da manyan taruka tare da mai kayan lambu, sai a sa yankakken kayan lambu a cikin "jituwa", a madadinsu. Hada ruwan tumatir tare da yankakken tafarnuwa da ganye, kuma a zuba kwanar a gaba. Yayyafa cuku a saman. Gasa a cikin tanda a zazzabi na 180 C na mintuna 45. Idan ba a bayyana yadda ake ajiye kayan lambu ba, to a ƙarshen labarin an gabatar da bidiyo tare da hotunan shirye-shiryen rabatouille.
Wannan tasa don abincin abincin za a iya shirya shi a cikin mai saurin dafa abinci, saita yanayin "yin burodi" na mintina 50.
Yi jita-jita tare da nama da offal
Ga masu ciwon sukari na 2, girke-girke suna da daɗi a yalwar su. Dukkanin ka'idodin na dafuwa, ba su da ƙasa da jita-jita na cikakkiyar lafiyayyen mutum - mai daɗi, ƙanshi, kuma mafi mahimmanci lafiya. Wajibi ne a zabi nama mai ɗorawa, cire fata da mai mai daɗin rai a cikin mummunan ƙwayar cholesterol da "adadin kuzari" daga gare ta.
Halayyar ɗanɗano na jita-jita don maganin ciwon sukari na iya bambanta da kayan yaji, alal misali, oregano, barkono ƙasa, turmeric. Karshen kayan yaji ana bada shawarar gabaɗaya ga masu ilimin endocrinologists don ciwon sukari, saboda yana da ikon rage haɗuwar glucose a cikin jini.
Don abincin abinci sau da yawa a mako, mai haƙuri yana buƙatar ba da kwanon cin abincin kai. Babban darajar abinci yana da kaza, hanta naman sa. Harshen naman sa da huhu ba a hana su. Kodayake sunadaran da aka samo a cikin huhu suna shan jikinsa da ɗan muni fiye da sunadaran da aka samo daga nama.
An shirya girke-girke na farko don nau'in masu ciwon sukari na nama daga minced nama. Ya kamata a yi shi da kansa daga naman aladu - kaza, turkey ko naman sa. Zai fi kyau ki ƙin sayen kantin sayar da kaya, tunda masana'antun suna ƙara kitse da fata ga irin wannan shaƙewar.
"M barkono mai sanyi" an shirya shi daga waɗannan abubuwan da aka samo:
- barkono uku na launuka iri-iri;
- kaza minced - 600 grams;
- albasa guda;
- tafarnuwa uku na tafarnuwa;
- cokali uku na tumatir manna;
- wani yanki na faski;
- man kayan lambu - 1 tablespoon;
- low-mai wuya cuku - 200 grams.
Grate albasa da Mix tare da minced nama, gishiri da barkono. Yanke barkono a cikin rabin kuma cire tsaba ba tare da shafa wutsiya ba. Cokali halves tare da minced nama, man shafawa miya a saman. Don yin shi, haxa tumatir, yankakken tafarnuwa da cokali huɗu na ruwa.
Sanya yankakken ganye a saman miya kuma yayyafa da grated cuku. Saka kayan lambu a takardar takardar yin burodi. Shirya barkono a zazzabi na 180 C tsawon mintuna 45. Wannan cikakkiyar hanya ce ta biyu wacce ba ta buƙatar kwano na gefe.
Sau ɗaya a mako, zaku iya dafa abincin ɗanɗano na nama don cututtukan ƙwayar cuta irin su ƙarar nama, tare da ƙari kayan lambu. Za su zama mai daɗi sosai kuma a lokaci guda, ƙarancin kalori, wanda yake da matukar muhimmanci yayin da mutum ya kamu da ciwon sukari na 2 tare da kiba.
Sinadaran
- rabin kilogram na naman naman alade;
- daya matsakaiciyar squash;
- albasa guda;
- kwai ɗaya;
- gishiri, barkono.
Cire jijiyoyin daga naman, wuce shi ta wurin niƙa mai naman. Grate kayan lambu a kan grater mai kyau kuma haɗa tare da naman sa, doke a kwai, gishiri da barkono. Knead har sai da santsi. Gasa a kan murhu tare da jinkirin wuta, a ƙarƙashin murfin da aka binne a ɓangarorin biyu. Hakanan zaka iya gasa waɗannan cutlets a cikin tanda ko na ma'aurata.
Wannan dafaffen abinci ya dace da abinci mai gina jiki na mutanen da ke neman rage musu nauyi.
Kayan naman alade shine naman da ke da ciwon sukari wanda bashi da maganin cutar ciki. An shirya jita-jita iri-iri daga gare ta. Don yin kaji nono m, ya fi kyau dafa miya daga gare ta.
Sinadaran
- fillet kaza - 400 grams;
- ruwan tumatir - 150 mililite;
- albasa guda;
- cokali biyu na kirim mai tsami;
- gishiri, barkono.
Cire ragowar kitse daga cikin fillet, kurkura a ƙarƙashin ruwa mai gudana kuma a yanka a cikin rabo. Zafafa kwanon rufi tare da man kayan lambu kuma ƙara nama, soya kan zafi mai zafi, motsa su ci gaba, na minti daya. Bayan gishiri, barkono kuma ƙara yankakken albasa a cikin rabin zobba a ciki.
Meraura na mintina 15 a ƙarƙashin murfi, yana motsa lokaci-lokaci. Sannan a zuba ruwan tumatir, kirim mai tsami, a gauraya a dafa a wani minti 10. Wannan miya yana tafiya da kyau tare da dafaffen buckwheat ko shinkafa mai launin ruwan kasa.
A gaban kowane nau'in ciwon sukari (na farko, na biyu, gestational), yana da mahimmanci ba wai kawai don saka idanu akan abincinku ba, har ma don motsa jiki a kai a kai, kamar yadda ake sarrafa glucose jini da sauri.
An yarda da aikin motsa jiki na gaba don masu ciwon sukari na kowane nau'in:
- tsere;
- dacewa
- Yoga
- yin iyo
- Tafiya
- hawan keke
- Nordic tafiya.
Idan babu isasshen lokacin wasanni, to, aƙalla aƙalla tafiye tafiye zuwa aiki, yana maye gurbinsu da yawo.
Bidiyo a cikin wannan labarin ya gabatar da girke-girke na rabatouille.
