Sugarara yawan sukarin jini na iya nuna nau'in ciwon sukari na 2 ko cutar kansa. Guda biyu daga cikin wadannan cututtukan suna tilasta wa mutum ya bi tsarin abincin da ya keɓance carbohydrates mai saurin motsa jiki daga abincin. Ma'anar su abu ne mai sauki, kuna buƙatar jagorantar ku da teburin glycemic indices (GI) na samfuran.
Dangane da waɗannan bayanan, masana ilimin kimiya na endocrinologists a duniya suna haɓaka maganin rage cin abinci. Tsarin zai nuna yadda glucose ke shiga jiki da sauri bayan cin wani abinci ko kuma shan abin sha.
Kada ku ɗauka cewa menu zai zama mai monotonous da sabo, saboda ƙaramin samfuran samfuran sun faɗi ƙarƙashin dokar. Daidai, kuma mafi mahimmanci tare da fa'idodi na kiwon lafiya, irin hatsi kamar su bulgur sun ninka abincin. A cikin ƙasashen Asiya, ta daɗe ta zama "bako maraba" a kan tebur.
Wannan labarin yana tattauna mai zuwa: yana da yiwuwar bulgur tare da nau'in ciwon sukari na 2, tabbatattun kaddarorin wannan porridge don jikin mutum da yiwuwar cutar, an ba da ma'anar GI, ana nuna alamar bulgur da abun da ke cikin kalori.
Bulgur Glycemic Index
Wannan mai nuna alama ana amfani dashi ne kawai ta mutanen da ke da ciwon sukari, har ma da waɗanda suke so su cire ƙarin fam. Akwai ma tsarin abincin da aka yarda da shi da yawa daga mashahuran masana harkar abinci. Zaɓin abinci tare da ƙarancin ƙididdiga, mutum yana karɓar abinci tare da wahalar raba carbohydrates, waɗanda ba a ajiye su a cikin mai mai ba kuma suna ba da jin daɗin jin daɗi na dogon lokaci.
Abinci tare da ƙimar matsakaici yarda ne ga masu ciwon sukari a cikin abincin kawai banda, babu fiye da biyu zuwa sau uku a mako, har zuwa gram 150, kawai idan cutar tana cikin gafara. Abinci da abubuwan sha da ke da ƙimmar glycemic an hana su sosai saboda iyawar su na hanzarta ƙara yawan haɗarin glucose a cikin jini.
A wasu halaye, ƙididdigar na iya ƙaruwa, amma wannan dokar ta shafi 'ya'yan itatuwa, berries, kayan lambu. A hatsi, akwai banbanci - mai kauri da daidaito, mafi girma da GI, kodayake yana tashi dan kadan, kawai raka'a biyu.
GI rabo sikelin:
- har zuwa raka'a 49 - ƙasa;
- 50 - 69 raka'a - matsakaici;
- Raka'a 70 ko sama da haka yana da girma.
Sanin kowane jigon da kuke buƙatar bi da shi, kuna iya haɓaka rage cin abinci don haƙuri. Koyaya, ya kamata a lura cewa samfuran da yawa suna da darajar raka'a baƙi. Anyi bayanin wannan kawai - a cikin irin waɗannan samfuran babu carbohydrates. Amma wannan gaskiyar ba ta basu damar a menu ba. Yawancin lokaci suna da kalori mai yawa kuma mai arziki a cikin mummunan cholesterol - abokin gaba na farko na ciwon sukari.
Bulgur yana da ma'anar waɗannan masu zuwa:
- lissafin shine raka'a 45;
- adadin kuzari a cikin gram 100 na samfurin da aka gama zai kasance har 345 kcal.
Daga wannan yana biye da bulgur a cikin ciwon sukari na mellitus na nau'in insulin-dogara da kuma a cikin pre-ciwon sukari an yarda don amfani yau da kullun.
Amfanin bulgur
Bulgur wani alkama ne mai haɓaka masana'antu. Yana da arziki a cikin bitamin, ma'adanai, acid da gishiri. Ba za a iya amfaninta da fa'idantuwa ba. Irin wannan kayan kwadon yana ba da dadewa na jin satiety kuma a lokaci guda, jiki yana ɗaukar tsawon lokaci maimakon hakan.
Lokacin dafa porridge sau uku a girma. Yayi kyau tare da kayan lambu, nama da kayan abinci na kifi. A cikin ƙasashen Asiya, ana amfani da hatsi don dolma da kabeji cike.
Ana ba da shawarar Bulgur don cin abinci kullun ga waɗanda aikinsu ke da alaƙa da damuwa ta jiki da ta hankali. Wannan saboda yana ƙunshe da babban adadin bitamin B. Fiber a cikin ƙwayoyin wuta yana taimakawa sosai wajen kawar da maƙarƙashiya da basur.
A cikin hatsi akwai waɗannan abubuwa masu amfani:
- Bitamin B;
- bitamin K;
- beta carotenes;
- fiber;
- magnesium
- cobalt;
- phosphorus;
- manganese;
- wadataccen kitse mai narkewa;
- ash abubuwa.
Rashin kitse mai narkewa yana haɓaka aikin ƙwaƙwalwar zuciya, ƙarfafa ganuwar tasoshin jini.
Manganese yana taimaka wajan shan bitamin B kuma yana haɓaka matakan haɓaka, wanda yake da matukar muhimmanci ga cutar "mai daɗi".
Abubuwan cin abinci tare da bulgur
Ana amfani da Bulgur a cikin jita-jita da yawa na Baturke. Ana iya ɗauka azaman tushe don pilaf. Wannan tafarnuwa yana da kyau tare da kowane samfurori, duka dabbobi da asalin shuka.
Idan ka yanke shawarar dafa abinci mai sauki a gefe, to da farko kana buƙatar matse hatsi a ƙarƙashin ruwa mai gudana. Na gaba, ana ɗaukar adadin gwargwadon ruwa zuwa daya. Farar shinkafa a kan ƙaramin zafi, kimanin minti 25.
Zai ba da shawarar ga masu ciwon sukari kada su ƙara man shanu a cikin kwanon gefen, amma don maye gurbin shi da kayan lambu. Farantin madara daga dandano mai ɗanɗano kamar sha'ir tare da madara.
Saninmu da irin wannan hatsi na iya farawa da kwano kamar Turancin Bulgur, wanda zai buƙaci waɗannan sinadaran masu zuwa:
- bulgur - 300 grams;
- kwai daya;
- tumatir guda bakwai;
- barkono guda;
- albasa guda;
- tafarnuwa uku na tafarnuwa;
- bunch of dill and faski;
- broth mai nama mai ƙarancin mai - 600 milliliters;
- man kayan lambu, kayan yaji don dandana.
Kurkura groats karkashin ruwa kuma tafasa a cikin salted broth har sai m, game da minti 25. Ana ɗaukar broth ga masu ciwon sukari na biyu, watau bayan an tafasa nama na farko, an ɗebo ruwan an zuba sababbi, wanda aka shirya romo ɗin.
Yanke da eggplant cikin kananan cubes biyu santimita, a yanka tumatir a cikin rabin, madaidaiciya a cikin yanki, da tafarnuwa cikin yanka na bakin ciki. Duk kayan lambu, ban da tafarnuwa (ƙara shi 'yan mintoci kaɗan kafin ƙarshen stew), sanya a cikin preheated kwanon rufi da man shanu da kuma toya a kan babban zafi, motsa su ci gaba, na kimanin minti daya. Bayan an rage wuta, ci gaba da jan kayan lambu a karkashin murfin har dafa shi.
Zuba kayan kwalliyar da aka shirya da kayan marmari zuwa kayan lambu, ƙara yankakken ganye, gishiri kuma zuba a cikin kayan da kuka fi so, haɗa a hankali, cire daga zafin rana kuma bari a tsaya ƙarƙashin murfin aƙalla mintina 15.
Bulgur ya dace sosai a matsayin cika don barkono da aka dafa. An shirya shi daga waɗannan sinadaran:
- barkono biyu kararrawa launuka daban-daban;
- Adyghe cuku - 100 grams;
- albasa guda na tafarnuwa (zaka iya ba tare da ita ba);
- Boiled bulgur - 150 grams;
- walnuts - tablespoon daya;
- man kayan lambu - tablespoon daya;
- Kirim mai tsami mai kitse - tablespoon daya.
Don cikar, girke Adyghe cuku a kan m grater, ƙetare tafarnuwa ta hanyar latsa, murkushe kwayoyi kaɗan tare da turmi (ba a matattarar crumbs), haɗa dukkan kayan abinci, kuma ƙara gishiri don dandana. Yanke barkono cikin sassa biyu, cire tsaba kawai daga gare shi. Ciko da halves kuma gasa a kan gasa.
Wannan girke-girke shine babban ra'ayin fikinik idan kuna da mutum mai kowane irin nau'in ciwon sukari a kamfanin. Wannan tasa tare da halayen ɗanɗano zai cinye ko da mafi ƙarancin golf ɗin.
Ga masu son abincin abinci a ƙasashen waje, an gabatar da girke-girke na falafels, wanda za'a iya cin abinci har ma da azumi. Wannan abincin gargajiya ne na Isra’ila, wanda aka shirya daga bulgur da chickpea.
Wadannan kayan masarufi masu zuwa za a buƙata:
- gilashin chickpea (Peas na Turkiyya);
- bulgur - tablespoons uku;
- tsiro biyar na faski;
- albasa biyu;
- 'yan cloves na tafarnuwa;
- cokali uku na gari mai hatsin rai;
- cokali guda na barkono baƙar fata, rabin cokali na cardamom, cokali biyu na curry;
- man zaitun.
Yakamata a yi amfani da karen a cikin daddare cikin ruwa, a matsayin daya zuwa hudu. Sara da ganye, da albasa da tafarnuwa, a hada kayan lambu ka daɗa kayan yaji. Ga masoya cilantro, za'a iya saka shi a cikin kwano.
Lambatu da ruwa daga tukunyar Turkawa, barin tebur huɗu kawai don haɗa shi a cikin ruwan shafa. Sanya sauran kayan da suka rage sai mai. Kirkiro kananan kwalla kwatankwacin girman kwan kaji da soya cikin mai. Ga masu ciwon sukari, za a iya steamed Falafels.
Bulgur kuma yana tafiya da kyau tare da namomin kaza stewed. An ba da haƙuri ga masu ciwon sukari iri iri namomin kaza - namomin kaza, namomin kaza, man shanu, namomin kaza, chanterelles da naman naman naman dabba.
Hanyoyin abinci na Endocrinologist
Duk wani masanin ilimin endocrinologist zai ce tsarin da aka tsara wanda ya dace yana aiki azaman mafi girman diyya na “mai daɗi”. Idan ka bi dukkan magungunan likita, to, tare da kusan tabbaci 100% ana iya bayyana cewa cutar sankarau ba ta da wani mummunan sakamako ga lafiyar ɗan adam.
Idan kun manta da abincin kuma kuyi rayuwa mai wuce gona da iri, nau'in insulin mai cin gashin kansa zai tilasta mai haƙuri ya dauki magunguna masu rage sukari, irin su Metformin 850 kuma, a sakamakon haka, rikitarwa ga gabobin da aka yi niyya.
Kuna buƙatar cin abinci a kananan rabo, sau biyar zuwa shida a rana. Zai bada shawara a lokaci guda don gujewa jin yunwar da yawan wuce gona da iri. Duk abin yana buƙatar tsakiyar ƙasa. Kayayyakin da ke dauke da carbohydrates "marasa laka" an cire su daga abinci har abada.
Zai dace da ƙin irin waɗannan samfuran:
- sugar, Sweets, kayan lemo, cakulan;
- 'ya'yan itace, ruwan' ya'yan itace Berry da nectars;
- jelly akan sitaci;
- dankali, dabino, kabewa, karas da tumatiri.
- Kada ku yi amfani da garin alkama a cikin yin burodi;
- farar shinkafa, shinkafa masara, semolina, granola;
- man shanu, margarine, kirim mai tsami, tare da nauyin jiki Ayran da Tan an cire su saboda yawan adadin kuzari;
- kankana, kankana, inabi, ayaba, jemak;
- biredi, mayonnaise;
- barasa yana sha.
Hakanan samfuran jiyya masu zafi ya kamata su zama a wasu ka'idoji. Sun ce haramun ne a soya abinci a yawan mai na kayan lambu, tunda tasa abincin zai zama mai kalori sosai kuma yana dauke da mummunar cholesterol.
Zai fi kyau stew abinci a cikin saucepan akan ruwa kuma tare da ƙarancin amfani da man kayan lambu. Thea'idar dafa abinci da likitocin ke bayarwa an samarwa.
Sample menu
Wannan menu yana nuna alama, ana iya canza shi gwargwadon abubuwan da ake buƙata na dafuwa. Koyaya, dole ne a ɗauka a zuciya cewa, ban da wani kwano, dole ne a maye gurbin shi da ƙimar abinci mai amfani iri ɗaya.
Domin karin kumallo:
- oatmeal a kan ruwa;
- apple daya;
- 100 grams na berries, kamar su strawberries ko currants.
Abun ciye-ci zai zama shayi na baki, tofu da kuma hatsin rai.
Don abincin rana:
- miyan kayan lambu, yanki mai burodin hatsin rai;
- bulgur tare da dafaffen kaza, salatin kayan lambu (farin kabeji, kokwamba);
- koren shayi da kuma dafaffen fructose daya.
A abincin rana, zaku iya dafa omelet don masu ciwon sukari na 2 don ma'aurata.
Abincin dare:
- stewed kabeji da tumatir da namomin kaza;
- yanke kifi biyu daga kifin da aka zana, misali, pike, perch ko pollock;
- kayan ado na ganye.
Abincin dare na biyu ya kamata koyaushe ya zama haske, zaɓi mafi kyau shine gilashin samfuri mai ƙoshin mai-ƙoshin mai, ko kuma gram 150 na cuku gida tare da mai mai 0%. Abincin da ya gabata ba daga baya ba sa'a biyu kafin zuwa gado.
A cikin bidiyon a cikin wannan labarin, Elena Malysheva yayi magana game da fa'idodin bulgur.
