Tare da ƙara yawan sukari a cikin jini, mutum ya zama tilas ya canza tsarin abinci mai gina jiki gaba ɗaya, yana kawar da carbohydrates da sauri ya karye daga abincin. Ga masu rashin lafiyar insulin-da ke fama da cutar siga, ana cin abinci ne gwargwadon tebur na glycemic index (GI), mai nuna alama wanda ke nuna ƙimar glucose da ke shiga jini bayan cin wani abinci ko abin sha.
Hakanan yana da mahimmanci a daidaita abincin da kuma daidaita jikin da makamashi, wato, da wuya a rushe carbohydrates - hatsi. Za a tattauna wannan a cikin wannan labarin. Bayan haka, wasu hatsi an hana su ci sosai, saboda suna ƙara haɗuwa da sukari a cikin jini.
Mai zuwa tattaunawar abin da za'a iya cin hatsi tare da nau'in mellitus na 2, yadda za a dafa su daidai, GI na nau'ikan hatsi daban-daban, nawa ne a yarda a ci a ranar da aka gama hatsi. Shahararrun girke-girke na jita-jita gefen kuma an bayyana su.
Glycemic index na hatsi
Sanin alamun glycemic, yana da sauƙi a sami amsar tambayar - wane irin kayan kwandon zai iya zama tare da nau'in ciwon sukari na 2. Don masu ciwon sukari nau'in 2, ana ba da izinin samfuran samfuran mai nuna adadin raka'a har zuwa kashi 49. Daga gare su ana kafa menu na yau da kullum na mai haƙuri. Abinci da abin sha wanda GI ɗin ta yi daga raka'a 50 zuwa 69 na iya zama a menu sau biyu a mako, rabon ya kai gram 150. Koyaya, tare da cutar da cutar, yana da kyau a ƙi abinci tare da ƙimar matsakaici.
Abubuwan samfuri tare da alamomin raka'a 70 da na sama an haramta su sosai, suna iya haifar da hauhawar jini da sauran rikitarwa akan mahimman ayyukan jikin. Ya kamata a ɗauka a cikin zuciya cewa daga tsarin dafa abinci da daidaiton tasa, GI yana ƙaruwa kaɗan. Amma waɗannan dokokin suna amfani da 'ya'yan itatuwa da kayan marmari.
Nau'in nau'in ciwon sukari na 2 da hatsi sune tsinkaye masu dacewa. Ba daidaitaccen abincin da mai haƙuri zai iya yi ba tare da su ba. Cereals sune tushen makamashi, bitamin da ma'adanai.
Indexididdigar glycemic na yawancin hatsi sunyi ƙasa, saboda haka za'a iya cinye su ba tare da tsoro ba. Koyaya, kuna buƙatar sanin hatsi "mara haɗari" a cikin nau'in ciwon sukari na 2.
Manyan bayanai na hatsi mai zuwa:
- farin shinkafa - raka'a 70;
- mamalyga (masara a cikin masara) - raka'a 70;
- gero - raka'a 65;
- semolina - raka'a 85;
- muesli - 80 raka'a.
Irin waɗannan hatsi ba su da ma'ana don haɗa da masu ciwon sukari a menu. Bayan haka, suna canza alamun glucose a cikin mummunan yanayi, duk da yawancin abubuwan da suke tattare da bitamin.
Cereals tare da ƙarancin kuɗi:
- sha'ir lu'ulu'u - raka'a 22;
- alkama da sha'ir shinkafa - raka'a 50;
- launin ruwan kasa (launin ruwan kasa), baƙar fata da shinkafa basmati - raka'a 50;
- buckwheat - raka'a 50;
- oatmeal - raka'a 55.
Irin waɗannan hatsi an yarda su ci tare da ciwon sukari ba tare da tsoro ba.
Rice
Mafi sau da yawa, marasa lafiya sun fi son shinkafa mai launin ruwan kasa. A cikin dandano, ba shi da bambanci da fari, amma yana da ƙananan GI kuma ba shi da mummunar tasiri a jiki. Gaskiya ne, akwai bambanci ɗaya - wannan shine tsarin dafa abinci. Dafa abinci zai ɗauki daga mintuna 45 zuwa 55. Matsakaicin tare da ruwa ana ɗauka a cikin rabo na ɗaya zuwa uku. A ƙarshen, yana da kyau a zubar da jakar a cikin colander kuma kurkura a ƙarƙashin ruwa mai gudu.
Abubuwan da ke amfani da wannan ganyen kwandon don masu ciwon sukari an bayyana su da gaskiyar cewa yana da ikon sassauta aiwatar da glucose daga ƙwayar gastrointestinal da ke shiga jini saboda kasancewar ƙwayoyin mara nauyi. Bugu da ƙari, shinkafa mai arziki a cikin bitamin B, wanda ke da amfani mai amfani ga tsarin juyayi.
Kada ka manta cewa shinkafa yana contraindicated a gaban maƙarƙashiya da basur, kamar yadda tare da mutum haƙuri.
Brown shinkafa ta ƙunshi waɗannan abubuwa:
- Bitamin B;
- Vitamin E
- bitamin PP;
- potassium
- silikon;
- abincin fiber;
- carbohydrates;
- sunadarai masu narkewa.
Don abinci iri-iri iri iri, tare da ciwon sukari zaka iya dafa shinkafa basmati. An bambanta ta da dandano mai kyau da ƙanshin halayensa. An shirya daidai da farin farin shinkafa. Yayi kyau tare da nama da abinci jita-jita.
Yawancin shinkafa na yau da kullun yana da waɗannan kaddarorin akan jiki:
- yana cire gubobi da gubobi.
- tasiri don dysbiosis da tayar da jijiyoyin jiki;
- yana ƙarfafa ganuwar jijiyoyin jini;
- yana kawar da mummunar cholesterol.
Mafi kyawun mataimaki a cikin daidaita tsarin narkewar abinci da kuma tsabtace jikin gubobi shine shinkafa (baƙar fata). Kafin a dafa, dole ne a ɗanɗaɗa daddare a ruwa sannan a tafasa don aƙalla rabin sa'a.
Daga shinkafa na daji, zaku iya shirya ingantaccen magani don gubobi. A saboda wannan, alkama 80 na hatsi yana narkewa a cikin milliliters 500 na ruwa tsawon kwana biyar.
Bayan tafasa a kan ruwa, ba tare da gishiri ba, kuma an yi hidimar karin kumallo azaman kwano dabam. A hanya ya kamata a kalla mako guda.
Buckwheat
Porridge kyakkyawan tushe ne na makamashi ba wai kawai ba, har ma da adadinsu masu mahimmanci na bitamin da ma'adanai masu mahimmanci. Buckwheat a wannan yanayin shine jagora. A cikin babu bitamin, ma'adanai, phospholipids, Organic acid da fiber.
Ana iya siyar da irin waɗannan hatsi a cikin nau'i na hatsi duka da gutsuttsura (karye), duk an yarda dasu, amma ana ɗaukar kernels da amfani. Prodel ya ba da shawarar dafa abinci tare da matsaloli tare da ƙwayar gastrointestinal. Hakanan ana amfani dashi sau da yawa a cikin shirye-shiryen fritters ko hatsi na viscous don yara.
Sunadaran dake dauke a cikin buckwheat sun fi wanda sunadarai asalinsu. Kuma carbohydrates, akasin haka, suna rushewa na dogon lokaci, har mutum ya daɗe yana jin cikewa.
Buckwheat yana da amfani saboda kasancewar waɗannan abubuwan:
- Bitamin B;
- acid na ascorbic;
- bitamin PP;
- potassium
- baƙin ƙarfe
- cobalt;
- phospholipids;
- amino acid;
- Omega - 3;
- sunadarai da carbohydrates.
Buckwheat yana da kyau a matsayin shinkafa mai ciwon sukari, ba ya shafar matakin glucose a cikin jini. Hakanan ana bada shawarar croup don irin waɗannan cututtukan:
- cholecystitis;
- anemia
- thrombosis
- kiba;
- hali na kumburi daga cikin sassan;
- rashin aiki na tsarin zuciya;
- increasedara yawan tashin hankali.
Buckwheat porridge tare da nau'in ciwon sukari na 2 ba kawai kyakkyawan tasa gefen ba ne, har ma da mataimaki a cikin yaƙi da ƙarancin haemoglobin da cholesterol mara kyau.
Perlovka
Perlovka yana da mafi ƙasƙanci glycemic index, kawai 22 raka'a. Amfanar porridge mai amfani musamman ga mata, saboda abun da ke cikin lysine. Da fari dai, yana rage girman tsarin tsufa na fata, kuma na biyu, yana da tasiri mai tasiri na rigakafi. Kasancewar selenium ga mai ciwon sukari yana da mahimmanci saboda kaddarorin antioxidant, an kawar da tsattsauran ra'ayi daga jiki.
Wannan porridge tare da ciwon sukari na nau'in insulin-wanda yake dogara da shi yana da mahimmanci a cikin cewa yana taimakawa wajen yaƙi da kiba. Abubuwan da ke cikin kalori din ba su da yawa musamman, kuma isasshen abincin fiber yana rage tsintsaye daga gubobi.
Kuna iya ci har zuwa gram 250 na samfurin da aka gama kowace rana. Yana da kyau kar a ɗanɗana ado da man shanu, a musanya shi da man zaitun ko man sunflower. Namomin kaza da ke dahuwa da sauran kayan lambu suna daɗaɗa abubuwa masu kyau ga sha'ir.
Abun ciki na bitamin da ma'adanai:
- adadi mai yawa na bitamin B;
- Vitamin D
- bitamin K;
- provitamin A (retinol);
- phosphorus;
- gordetsin;
- chrome;
- zaren.
Hordecin ƙwayoyin cuta na halitta ne wanda ke hana ƙwayoyin cuta. Fiber yana jin daɗin jin daɗi kuma yana da tasiri mai kyau akan aikin jijiyar gastrointestinal.
Za a iya ci masara ta sha'ir da irin waɗannan cututtuka:
- ciwon sukari
- ciwan ciki, gastritis, enteritis;
- sanyi;
- hepatitis;
- basur.
An shirya sha'ir na minti 35 - 40, akan ruwa, a cikin rabo ɗaya zuwa biyu. Yana da kyau a zubar da colander a ƙarshen kuma a kurkura a ƙarƙashin ruwa mai gudu. Daidaita dafa abinci shine mabuɗin cin abincin gefen abinci mai daɗi.
Sha'ir koyaushe ya kasance "sarauniya" na duk hatsi, saboda ƙarancin GI da ƙimar abinci mai mahimmanci.
Oatmeal
Oatmeal tare da mellitus na ciwon sukari na nau'ikan guda biyu (1 da 2) na iya zama cikakken karin kumallo idan kun ƙara 'ya'yan itatuwa da aka bushe (busassun apricots, prunes) ko kwayoyi na kowane irin. Saboda yawan adadin fiber, suna ba da jin daɗin jin daɗi na dogon lokaci, wanda ke kuɓutar da mutum daga abun ciye-ciye "mara daidai" kuma yana taimakawa rasa nauyi mai yawa da sauri.
Hatsi mai dafaffen oat ya tafi lafiya tare da 'ya'yan itatuwa da berries - strawberries, raspberries, blueberries da apples. Bautar da irin wannan tasa ya fi kyau a cikin tsari mai ɗumi don karin kumallo.
Akwai samfurori iri iri daga hatsi - hatsi, bran da hatsi. Ana bada shawarar masu ciwon sukari su cinye hatsi baki daya, yana da wadataccen abinci na bitamin. Ka tuna cewa thicker da tasa, m da glycemic index.
Oatmeal babban mataimaki ne a cikin yaki da wadannan cututtukan:
- gazawar narkewar hanji;
- kiba
- cututtukan endocrine;
- basur;
- maƙarƙashiya.
Oatmeal ga masu ciwon sukari yana da mahimmanci saboda abubuwa masu zuwa:
- provitamin A (retinol);
- bitamin B 1, B 2, B 6;
- bitamin K;
- bitamin PP;
- fiber;
- nickel
- phosphorus;
- chrome;
- aidin;
- alli
Oatmeal ya kamata ya kasance a kan menu aƙalla sau uku a mako.
Recipes
Za'a iya shirya jita-jita masu ɗimbin yawa daga hatsi. A ƙasa za muyi la’akari da girke-girke mafi shahara da amfani. Yana da daraja la'akari da cewa an shirya jita-jita gefen ga masu ciwon sukari daga samfurori masu ƙananan GI da ƙarancin kalori.
Girke-girke na farko shine sha'ir stewed tare da kayan lambu. Zai zama dole don soya tumatir da albasarta, tafarnuwa da zucchini akan zafi kadan har sai an dafa, gishiri da barkono. Tafasa groats daban, a gwargwado daya zuwa uku ruwa. Sa'an nan kuma sa a cikin colander kuma kurkura a karkashin ruwa.
Zuba sha'ir zuwa kayan lambu, Mix sosai kuma simmer kan zafi kadan don wani mintuna uku zuwa huɗu. Yayyafa kayan da aka gama da yankakken ganye.
Rice ba sau da yawa ba dafa shi azaman dafaffen abinci na gefe ba, amma yaya rikitaccen abincin yake, ƙara nama a ciki. Pilaf ga mutanen da ke da "mai daɗi" a cikin mai saurin dafa abinci an shirya shi daga waɗannan sinadaran:
- shinkafa launin ruwan kasa - 250 grams;
- ruwa tsarkakakke - 550 milliliters;
- daya mai nono;
- cokali biyu na man zaitun;
- tafarnuwa uku na tafarnuwa;
- kayan yaji domin pilaf;
- daya karas matsakaici.
Wanke shinkafa launin ruwan kasa a ƙarƙashin ruwa mai gudana, sanya shi a cikin busasshen mai dafaffiyar jinkirin kuma ƙara mai, Mix. Cire ragowar kitse da fata daga nono kaza, a yanka a cikin cubes na uku zuwa hudu santimita, hada da shinkafa.
Yanke karas cikin manyan cubes, daidai yake da kaji. Haɗa dukkan kayan abinci, gishiri da barkono, ƙara kayan yaji, zuba ruwa. Cook a cikin pilaf na awa daya.
Oatmeal a cikin ruwa tare da 'ya'yan itace abinci ne mai karin kumallo mai gamsarwa. Zai fi kyau don laushi kwano tare da kayan zaki. Misali, stevia a nau'in ciwon sukari guda 2 shine yafi amfani da kayan zaki.
Da farko kuna buƙatar tafasa rabin gilashin oatmeal a gilashin ruwa. Bayan ƙara karamin man shanu. Kuma a lokacin da porridge cools zuwa m zazzabi, zuba a 'ya'yan itatuwa da berries.
A cikin bidiyon a cikin wannan labarin, an ci gaba da batun abubuwan hatsi don nau'in ciwon sukari na type 2.
