Kididdiga ta ce a kasashen da suka ci gaba, kashi daya cikin uku na mutane suna da cutar siga. Gabaɗaya, 1/6 na yawan mutanen duniya suna fama da wannan cuta. Tare da wannan, yawan masu ciwon sukari yana haɓaka koyaushe.
Babban abinda ya haifar da ci gaban nau'in ciwon sukari na 2 shine rashin daidaita tsarin abinci. Bayan haka, menu na yau da kullun na mutane da yawa suna cike da mai da kuma carbohydrates mai sauri.
Sabili da haka, likitoci sun ba da shawarar cewa duk masu ciwon sukari suna bin tsayayyen abincin, wanda yakamata ya mamaye abinci mai ƙanƙantar da kai. Amma yana yiwuwa a ci cuku gida tare da nau'in ciwon sukari na 2. Menene ma'anar glycemic cuku da yadda za ayi amfani da shi a cikin ƙwayar cuta na kullum?
Menene cuku gida da amfani ga mai ciwon sukari kuma menene ma'anar glycemic index?
Cuku na gida tare da ciwon sukari ba kawai zai yiwu ba, har ma ya zama dole a ci. Likitocin da kuma masu horar da motsa jiki sun ba da shawarar yin wannan samfurin madara mai gurɓataccen sashi na mahimmin abin yau da kullun.
Kuma wannan ba abin mamaki bane, saboda cuku gida yana da ma'adanai na kayan haɗin gwal kamar su magnesium, phosphorus, alli, potassium da sauransu. Har ila yau, ya ƙunshi Organic da mai acid.
Bugu da ƙari, samfurin madara wanda aka dafa shi zai zama da amfani a cikin ciwon sukari ta hanyar cewa ya ƙunshi casein. Sinadari ne wanda yake samarda jiki da sunadarai da kuzari. Hakanan curd ya ƙunshi bitamin na PP, K, B kungiyar (1,2).
Godiya ga wannan abun da ke ciki, samfurin yana sauƙin narkewa. Haka kuma, yawancin abincin abinci, abin da ya wajaba ga nau'in ciwon sukari na 2, ya zama dole a haɗa shi a cikin jerinku.
Yana da mahimmanci cewa cuku mai ƙarancin mai mara ƙwaya ba ya ƙaruwa da sukarin jini, idan an yi amfani dashi daidai. Don haka, abincin madara mai tsami yana da tasirin gaske ga jiki:
- Sauya furotin. Don saturate jiki tare da abubuwan gina jiki, farin cuku shine mafi kyawun zaɓi. Tabbas, 150 g na samfurin (mai mai har zuwa 5%) ya ƙunshi ka'idodin furotin na yau da kullun.
- Normalization na jini. Potassium da magnesium basa barin tsalle a cikin karfin jini.
- Systemarfafa tsarin na rigakafi. Sunadarai suna shiga cikin tsarin ƙwayoyin cuta waɗanda ke kare jiki daga cututtukan ƙwayoyin cuta.
- Systemarfafa tsarin kwarangwal. Calcium shine babban abu na tsarin musculoskeletal.
- Rage nauyi. Tun da kayayyakin cuku mai-kyauta mai dauke da furotin da yawa da sauran abubuwa masu amfani, abinci ne mai gamsarwa, wanda bayan cin abinci baya jujjuya asarar mai.
Lyididdigar glycemic na gida cuku ba ta da ƙaranci - 30. Sabili da haka, ana amfani da shi sau da yawa a cikin kiwon lafiya da abinci mai gina jiki don ciwon sukari na nau'in farko da na biyu. A wannan yanayin, samfurin yana cikin nutsuwa sosai, tunda ba shi da suturar nama ko tsarin sel.
Amma ya kamata ku sani cewa insulin index na gida cuku mai girma sosai - 120. Lallai, duk da gaskiyar cewa samfurin bai haɓaka matakin glucose ba, ƙwayar kumburi ta amsa kai tsaye ga yawan shan madara a cikin jiki ta hanyar samar da insulin mai yawa.
A lokaci guda, a cikin 100 g na cuku gida akwai gram 1-2 na carbohydrates.
Sharuɗɗan amfani
Yayinda ya juya, amsar tambayar ita ce ko za a iya cin cuku tare da ingantaccen ciwon sukari. Amma yana da mahimmanci a bi wasu shawarwari don amfanin wannan samfurin. Don haka, ingantaccen kashi na amfani da wannan samfurin shine sau ɗaya a rana.
A lokaci guda, cuku gida don masu ciwon sukari ya zama ba mai shafawa ba, in ba haka ba cutar za ta ci gaba, kuma nauyin jikin mutum zai haɓaka cikin sauri. Don haka, yawan cuku mai mai-mai mai tsami zai tabbatar da daidaitaccen kitsen mai a jiki, wanda zai iya inganta yanayin jiki a cikin cututtukan ƙwayar cuta na kullum.
Ga masu ciwon sukari nau'in 2, duk da duk kaddarorin masu amfani, cuku gida ba koyaushe yana da amfani ba. Bayan duk wannan, wannan samfurin ya ƙunshi lactose. Kuma wuce haddirsa na iya tsokanar hauhawar jini.
Sabili da haka, mutane da yawa masu ciwon sukari suna sha'awar yawan cuku na gida da za'a iya cinye kowace rana? A cikin rana tare da cututtukan cututtukan cututtukan zuciya an yarda ya ci har zuwa 200 g na low cuku mai tsami mai ƙanshi.
Akwai nau'ikan gida cuku iri-iri. Sabili da haka, kowane mutumin da ke da damuwa da metabolism metabolism ya kamata ya san yadda za a zabi cuku.
Don haka, da farko, kuna buƙatar kula da gaskiyar cewa dole ne samfurin ya kasance sabo, mara gishiri ne ba mai sanyi ba. Zai fi kyau ka saya shi a cikin shago, bayan bincika abin da ke ciki da shirya. A wannan yanayin, cuku gida ba za a iya daskarewa ba, saboda a lokacin zai rasa yawancin abubuwan magunguna.
Taya za a iya ajiye cuku na gida? Don kada ya rasa kaddarorin amfani, matsakaicin rayuwar rayuwar sa ba zai wuce kwana uku ba.
Kuma mafi mahimmanci, ingantaccen mai abun ciki na cuku gida shine 3%.
Bayan duk wannan, idan, alal misali, kuna amfani da cuku tare da mai mai na 9% a kullun, to wannan zai taimaka ga samun nauyi da lafiyar mara kyau.
Abincin girke-girke na cuku gida don masu ciwon sukari
Tabbas, za a iya cin cuku gida da tsarki. Amma waɗanda suke so su bambanta dandanorsa ko kuma su bi da kansu ga kayan zaki mai ƙoshin lafiya, sai su yi amfani da girke-girke na asali.
Wadancan masu ciwon sukari da suke son irin kek din yakamata su san hanyar abinci game da shirye-shiryensu. Don yin wannan, kuna buƙatar cuku gida (250 g), 1 tablespoon na oatmeal, gishiri kaɗan, gishiri 1 da sukari mai maye.
Tsarin dafa abinci kamar haka:
- Ana zuba flakes din da ruwan zãfi, an ba shi tsawon mintuna 5, sannan a saka ruwan.
- Cuku na gida yana da taushi tare da cokali mai yatsa, ya haɗu da kwai, hatsi, gishiri da sukari.
- An kirkiro Cheesecakes daga taro, sannan an shimfiɗa su a kan takardar burodi, wanda aka rufe da takardar yin burodi.
- Duk wainar cuku an shafa masa mai daga sama tare da man sunflower, sannan a sanya shi a cikin tanda (digiri na 180-200) tsawon minti 30.
Irin wannan tasa ba kawai kalori bane, amma kuma glycemic index da gurasar gurasar suna cikin iyakokin yarda.
Tare da ciwon sukari na kowane nau'in, zaka iya amfani da casserole cuku gida. Don shirye-shiryensa za ku buƙaci cuku (100 g), zucchini (300 g), gishiri kaɗan, 1 kwai, 2 tablespoons na gari.
First zucchini bukatar niƙa a kan grater. Sannan a matse su kuma hade da garin cuku, gari, kwai, gishiri. Bayan an saka cakuda a cikin kwanon yin burodi kuma a saka a cikin tanda na minti 40.
Abin da kayan zaki ne masu ciwon sukari ke iyawa? Fans of Sweets za su son gida cuku tare da almonds da strawberries. Don dafa abinci, zaku buƙaci cuku na gida mai ƙanshi mai laushi, kirim mai tsami (0.5 tablespoons), kayan zaki (babban cokali 3), strawberries, almon, da tsararren vanilla
Berries an wanke kuma a yanka a cikin rabi. Sannan a yayyafa su da kayan zaki (cokali 1).
A cikin kwano daban, ku doke cuku, sukari, ruwan 'ya'yan itace da kirim mai tsami. Lokacin da cakuda ya sami daidaito, an shimfiɗa shi a farantin kuma an yi wa ado da strawberries. Amma yana da daraja a tuna cewa yawan amfani da irin wannan kayan zaki na iya ba da gudummawa ga ribar nauyi, sabili da haka, dangane da adadin irin wannan abincin, bai kamata ya wuce gram 150 ba.
Tun da cuku gida da nau'in ciwon sukari na 2 sune abubuwan da suka dace, akwai girke-girke da yawa don yin wannan samfurin madara. Wani abinci mai laushi wanda aka yarda idan akwai rashin lafiyar sukari shine mai ciwon sukari curd soufflé.
Don shirya Sweets ba tare da sukari ba, kuna buƙatar waɗannan sinadaran masu zuwa:
- cuku gida mai kitse;
- sitaci (2 tablespoons);
- Qwai 3;
- Lemun tsami 1
Da farko, ana shafa cokalin ɗakin ta hanyar sieve, wanda zai sa taro mai laushi da iska. Sannan kuna buƙatar shirya cikewar. A saboda wannan dalili, qwai ya fashe a cikin kwano kuma Amma Yesu bai guje tare da mahautsini.
Bayan haka, ana hada sitaci, lemun tsami da sukari a cikin taro. Bayan haka, doke har sai sukari ta narke kuma daidaito ya zama mai kama da juna. Sannan an ƙara cuku gida a wurin kuma komai ya sake katse shi ta mahautsini.
Sakamakon yakamata ya zama babban iska da hasken wuta wanda dole ne a gasa. Don yin wannan, a kan takardar burodi, man shafawa tare da man kayan lambu, yada curd cakuda kuma a ko'ina matakin shi a duk faɗin takardar.
Yaya aka ɗauki tsawon lokaci don yin gasa souffle? Lokacin shirya kayan zaki shine kimanin mintina 15 a zazzabi na digiri 180-200. Farantin zai shirya lokacin da kwanon zinare ya bayyana a kansa.
Masu ciwon sukari, yawancinsu kasancewa mai abin shaye-shaye ne, suna iya ƙoƙarin dafa dafaffun abinci. Don shirye-shiryensu kuna buƙatar gida cuku, cranberries, qwai, gari, kwasfa orange, madadin sukari, man kayan lambu da gishiri.
Na farko, ɓoye gari. Na gaba, doke qwai, sukari, gishiri da madara tare da blender. Bayan haka, a hankali ana ƙara ɗanɗanar gari da man kayan lambu a cikin cakuda har sai an sami taro mai kama ɗaya mai kama da kirim ɗin kirim mai tsami.
Don cikar za ku buƙaci cuku gida, cranberries, fata kwai da zest ɗin orange. Duk kayan masarufi sun gauraye da yayyafa tare da blender. Sakamakon cikawa ya kamata a saka a kan kwanon ruɓa, wanda a sa'an nan aka rufe shi da bututu.
Don shirya sanwic mai lafiya ga masu ciwon sukari, yana da daraja a gwada girke-girke na curd tare da horseradish da jatan lande. Don dafa abinci zaka buƙaci:
- Boiled abincin teku (100 g);
- cuku-free gida cuku (4 tablespoons);
- kirim mai-kitse mai kadan (3 tablespoons);
- kirim mai tsami (150 g);
- albasarta kore (bunch 1);
- ruwan 'ya'yan lemun tsami (2 tablespoons);
- horseradish (1 tablespoon);
- kayan yaji.
Peeled shrimp an kakkarye, sannan a haɗe shi da ruwan 'ya'yan lemun tsami, kirim mai tsami, cuku da cuku gida. Sa'an nan kuma ƙara ganye, albasa da horseradish a cakuda.
Bayan haka, ana sanya komai a cikin kayan kunshin, wanda aka sanya a cikin firiji na awa daya. Koyaya, yana da mahimmanci a tuna cewa abun ciye-ciye wanda ya haɓaka glucose na jini ana iya cinye shi sau da yawa.
An bayyana ka'idodin cinye cuku na gida don kamuwa da cuta a cikin bidiyo a wannan labarin.
