Kowace shekara, adadin masu haƙuri da ciwon sukari na mellitus na nau'in marasa amfani da insulin yana ƙaruwa. Laifi na abincin da ba daidai ba da salon rayuwa. Lokacin da mutum ya ji wannan cutar ta ɓacin rai, abu na farko da ya fara zuwa rai shi ne tsarin cin abinci mara lahani. Koyaya, wannan imani ba daidai bane bane, adana jerin abubuwan abinci da aka sha da abin sha mai yawa.
Yarda da farjin abinci shine mafi girman magani ga masu ciwon sukari na 2, da kuma maganin kwantar da hankali wanda ke rage hadarin rikicewa ga masu ciwon sukari na 1. Abincin yakamata a daidaita shi, kuma ya ƙunshi kawai carbohydrates-mai narkewa mai wahala, saboda haɗuwa da jini ya kasance a cikin iyaka.
Endocrinologists suna zaɓar abinci don masu ciwon sukari na 2 dangane da glycemic index (GI) na samfuran. Wannan manuniya yana nuna saurin wanda glucose din dake shiga jini ya rushe bayan ya cinye wani samfurin. Likitoci sau da yawa suna gaya wa marasa lafiya abinci ne kawai mafi yawancin akan tebur na ciwon sukari, sun rasa mahimman abubuwan.
Wannan labarin za'a sadaukar dashi ga irin nau'in garin da aka yarda da shi. Ana tattauna tambayoyin masu zuwa: wane irin gari za'a iya amfani dashi don ciwon sukari, saboda yana da ƙayyadaddun ƙayyadaddun ƙwayar cuta, da kuma yadda ake shirya abubuwan sha na masu ciwon sukari.
Glycemic index na nau'ikan gari daban-daban
Gari ga masu ciwon sukari, kamar kowane samfurori da abin sha, yakamata ya sami jigidar glycemic har zuwa raka'a 50 - ana ɗauka wannan a matsayin ƙarancin mai nuna alama. Ganyen hatsi tare da manunin har zuwa raka'a 69 waɗanda za'a iya haɗa su a menu kawai amma banda. Abubuwan abinci tare da nuna alama na raka'a sama da 70 an haramta su ga masu ciwon sukari, saboda yana haifar da ƙaruwa sosai a cikin taro na glucose a cikin jini, yana ƙara haɗarin rikitarwa har ma da hyperglycemia.
Akwai daɗin ɗan abinci kaɗan daga abin da ana yin buhunan abinci na sukari. Baya ga GI, yakamata a kula da yawan abin da ke cikin kalori din. Tabbas, yawan adadin kuzari mai yawa yana yi wa marasa lafiya alkawarin fuskantar kiba, kuma wannan yana da matukar haɗari ga masu cutar "mai daɗi". A nau'in ciwon sukari na 2, yana da mahimmanci a zaɓi gari mai ƙarancin GI don kada ya ƙara cutar da cutar.
Ya kamata a ɗauka a hankali cewa ɗanɗano na nan gaba na kayan gari ya dogara da nau'ikan gari. Don haka, gari mai kwakwa zai sanya kayan dafaffen burodi mai sauƙi da haske, gari amaranth zai yi roƙo ga gourmets da masu son kayan abinci, kuma daga garin oat ba za ku iya yin gasa kawai ba, har ma dafa jelly a kan tushensa.
Da ke ƙasa akwai gari na iri daban-daban, tare da ƙayyadaddun bayanai:
- oatmeal ya ƙunshi raka'a 45;
- garin burodin buckwheat ya ƙunshi raka'a 50;
- gari mai flaxseed ya ƙunshi raka'a 35;
- gari amaranth ya ƙunshi raka'a 45;
- gari mai soya ya ƙunshi raka'a 50;
- glycemic index na duka hatsi gari zai zama raka'a 55;
- gari wanda aka zana ya ƙunshi raka'a 35;
- Coke gari ya ƙunshi raka'a 45.
An ba da izinin wannan gari na ciwon sukari don amfani na yau da kullun a dafa abinci.
An hana yin burodi daga maki na gari:
- masara ya ƙunshi raka'a 70;
- garin alkama ya ƙunshi raka'a 75;
- garin sha'ir ya ƙunshi raka'a 60;
- garin shinkafa ya ƙunshi raka'a 70.
An haramta shi sosai don dafa naman muffen gari na oat na mafi girman daraja.
Oat da gari buckwheat
Oats suna da ƙididdigar ƙasa, kuma daga gareta ake samun mafi yawan “amintacciyar” gari mai narkewa. Baya ga wannan ƙari, oatmeal ya ƙunshi abu na musamman wanda ke rage yawan glucose a cikin jini da kawar da mummunan ƙwayar cholesterol.
Koyaya, wannan gari yana da babban adadin kuzari. Akwai 369 kcal ga giram 100 na kayan. A wannan batun, ana bada shawara a cikin samfuran gari don haɗa oatmeal, alal misali, tare da amaranth, mafi daidai, oatmeal ɗin.
Kasancewar koda na yau da kullun a cikin abinci yakan taimaka wa mutum matsaloli tare da jijiyoyin ciki, an cire maƙarƙashiya, sannan kuma an rage yawan sashin insulin na hormone. Wannan gari yana da wadataccen abubuwa a ma'adanai da yawa - magnesium, potassium, selenium, da bitamin B. Ana bada izinin yin burodi koda a menu ɗin don mutanen da suka sami tiyata.
Buckwheat gari shima mai-kalori ne, 353 kcal a kowace gram 100 na kayan. Yana da wadatar arziki da yawa na bitamin da ma'adanai, sune:
- Bitamin B yana da tasiri mai narkewa a cikin tsarin jijiya, samun ingantaccen barci, tunani mai zurfi ya tafi;
- nicotinic acid yana inganta hawan jini kuma yana sauƙaƙa jikin kasancewar mummunan cholesterol;
- yana cire gubobi da radicals masu nauyi;
- jan ƙarfe yana haɓaka juriya ga cututtukan fata da ƙwayoyin cuta;
- ma'adinai kamar manganese yana taimakawa glandar thyroid, yana daidaita glucose jini;
- zinc yana karfafa kusoshi da gashi;
- baƙin ƙarfe yana hana haɓakar haɓakar haɓaka, ta haɓaka matakin haemoglobin;
- kasancewar folic acid yana da matukar mahimmanci ga mata masu juna biyu, wannan acid yana hana ci gaban mahaukacin bututu na mahaifa.
Daga wannan yana biye da cewa marasa lafiya da masu ciwon sukari na farko da na biyu ana ba da izinin samfuran gari daga buckwheat da oat gari.
Babban abu ba shine a yi amfani da kwai sama da ɗaya a cikin yin burodi ba, amma don zaɓar kowane kayan zaki (stevia, sorbitol) a matsayin mai zaki.
Garin masara
Abin takaici, kayan masara na masara an hana su ta masu ciwon sukari, saboda babban GI da abun da ke cikin kalori, 331 kcal ga gram 100 na kayan. Amma tare da al'ada hanya ta cutar, endocrinologists shigar da karamin adadin yin burodi daga wannan iri-iri na gari.
Duk wannan ana iya bayyana shi cikin sauƙaƙe - masara ta ƙunshi babban adadin bitamin da ma'adanai masu amfani, waɗanda ba su da sauran kayan abinci. Wannan gari yana da wadatar zare, wanda yake sauƙaƙe maƙarƙashiya kuma yana inganta aiki na hanji.
Wani fasali na kayan masara shine cewa ba sa rasa abubuwa masu mahimmanci yayin aikin zafi. An haramantar da ganyen alkama ga mutanen da ke da cututtukan ciki, cutar koda.
M sakamako a jikin irin wannan gari:
- Bitamin B - yana da amfani mai amfani ga tsarin juyayi, yana haɓaka barci kuma ji na damuwa ya ɓace;
- zare yana zama maganin maƙarƙashiya;
- yana rage haɗarin haɓakar cutar ƙarancin halittu;
- ba ya dauke da giluten, saboda haka ana ɗaukar gari ƙirin-allergenic gari;
- microelements wanda aka haɗa a cikin abun da ke ciki ya taimaka wajen kawar da mummunan cholesterol daga jikin mutum, hakan zai hana samuwar wuraren wasan cholesterol da toshewar hanyoyin jini.
Daga duk wannan yana zuwa cewa gari masara shine ɗakunan ajiya na bitamin da ma'adanai, waɗanda suke da wahalar daidaitawa da sauran nau'ikan gari.
Koyaya, saboda babban GI, wannan gari an haramta shi ga mutanen da ke da "jin dadi".
Garin Amaranth
Na dogon lokaci, an yi yin burodin abinci daga gari amaranth a ƙasashen waje, wanda har ma yana rage taro glucose a cikin jini. Ana samun wannan samfurin ta lokacin da aka rage ƙwayar amaranth. Kalori a cikin gram 100 na kayan masarufi ne kawai 290 kcal - wannan adadi kaɗan ne idan aka kwatanta da sauran nau'ikan gari.
Wannan nau'in gari yana da babban furotin, furotin 100 yana dauke da matsayin yau da kullun na manya. Kuma alli a cikin garin amaranth ya ninka na madara saniya. Hakanan, gari yana da wadataccen abinci a cikin ƙwayar lysine, wanda ke taimakawa wajen ɗaukar alli mai ƙoshin lafiya.
Amaranth gari ana bada shawarar zuwa ƙasar waje don mutanen da ke fama da cututtukan endocrine, musamman nau'in 1 da nau'in masu ciwon sukari guda 2. Yana rage jurewar insulin, yana samarda sinadarin hormone a cikin adadin da jiki yake bukata.
Garin Amaranth yana da wadatar arziki a cikin waɗannan abubuwan:
- jan ƙarfe
- potassium
- alli
- phosphorus;
- manganese;
- lysine;
- fiber;
- Sodium
- baƙin ƙarfe.
Hakanan ya ƙunshi adadin bitamin - provitamin A, bitamin na rukuni na B, bitamin C, D, E, PP.
Flax da garin hatsin rai
Don haka burodin masu ciwon sukari a cikin dafaffen mai sauƙi ko tanda za a iya shirya shi daga gari flax, tun da ƙididdigar sa mara nauyi, kuma adadin kuzari a cikin gram 100 na kayan zai zama 270 kcal kawai. Ba a amfani da flax kanta don shirya wannan gari, kawai tsaba.
Yin burodi daga wannan nau'in gari ana bada shawarar ba kawai ga masu ciwon sukari ba, har ma a gaban nauyin wuce kima. Sakamakon kasancewar fiber, ana kafa aikin jijiyar, ana motsa motsin ciki, kuma matsaloli tare da stool sun shuɗe.
Ma'adanai da ke cikin jiki suna kawar da mummunar cholesterol, suna ƙarfafa ƙwayar zuciya da tsarin jijiyoyin jini gaba ɗaya. Bugu da ƙari, gari flaxseed ana ɗaukar ƙaƙƙarfan maganin antioxidant na halitta - yana rage jinkirin tsufa kuma yana cire samfuran rabin rai daga jiki.
Mafi yawanci ana amfani da gari a cikin shiri na burodin masu ciwon sukari ga marasa lafiya. Wannan ya faru ne ba kawai saboda kasancewarsa a manyan kantuna ba, ƙarancin farashi da GI na raka'a 40, amma kuma ga ƙarancin kalori mai yawa. Akwai 290 kcal ga giram 100 na kayan.
Ta hanyar adadin fiber, hatsin yana a gaban sha'ir da buckwheat, kuma ta abubuwan da ke tattare da abubuwa masu mahimmanci - alkama.
Na gina jiki na hatsin rai gari:
- jan ƙarfe
- alli
- phosphorus;
- magnesium
- potassium
- fiber;
- selenium;
- provitamin A;
- Bitamin B
Don haka yin burodi daga gari mai hatsin rai ga masu ciwon sukari ya kamata a bauta sau da yawa a rana, ba fiye da yanka uku a kowace rana (har zuwa gram 80).
Bidiyo a cikin wannan labarin yana gabatar da girke-girke da yawa don yin burodin masu ciwon sukari.
