Abincin glycemic index an inganta shi tsawon lokaci, amma wannan hanyar cin abinci ya zama sananne a cikin 'yan shekarun nan. A ƙarƙashin ƙididdigar glycemic (GI) kuna buƙatar fahimtar wani manuniya wanda ke nuna ƙimar karɓar abinci, canjinsa zuwa asalin tushen makamashi.
Akwai bayyananne tsarin - sama da canjin abinci, mafi girma da glycemic index. Don sarrafa matakin sukari na jini, ya zama dole don saka idanu yawan adadin carbohydrates a cikin menu na mutum, wannan gaskiya ne ga marasa lafiya da ciwon sukari.
A takaice dai, don hana haɓaka cikin haɓaka mai sauri, ya zama dole a ci abinci tare da ƙarancin ƙwayar glycemic, don wannan dalili ana maye gurbin carbohydrates mai sauƙi tare da hadaddun. In ba haka ba, mutum bayan ɗan gajeren lokaci bayan cin abincin rana zai iya jin tsananin jin yunwar, wanda ya haifar da raguwar sukarin jini. Wannan halin ana kuma kiransa da yunwar karya. Carbohydrates mai sauri za su juyar da kitse a jiki:
- a cikin kugu;
- a ciki da kwatangwalo.
Cikakkun carbohydrates suna aiki ta wata hanya ta daban, godiya ga jinkirta sha, ba sa haifar da bambance-bambance a cikin haɗuwar glucose. Abincin ƙididdigar glycemic shine shawarar farko don marasa lafiya da ke da nau'in 1 da nau'in ciwon sukari na 2.
A ina zan fara?
Cin abinci a cikin ƙididdigar glycemic ba shi da wahala, abincin yana da sauƙi a bi, yana maye gurbin wasu abinci ne kawai. Dole ne abinci ya zama dole goyi bayan aikin da ya dace.
Bayan ɗan lokaci, an ba shi izinin yin gyare-gyare ga menu, amma gaskiyar abincin ba ya canzawa. Wasu likitoci sun ba da shawarar cin karin furotin, tunda jiki yana da kyau a wadace daga gare ta, kuma masu ciwon sukari ba sa jin yunwar a rana. Wannan hanyar kuma tana da tasiri mai kyau akan alamu masu nauyi da kwanciyar hankali gaba ɗaya.
Abin al'ada ne a haɗa da abincin furotin:
- kifi
- naman tsuntsaye, dabbobi;
- kayayyakin kiwo;
- kaza, qwai quail;
- kwayoyi
- legumes.
A cikin ciwon sukari na mellitus na nau'in na biyu, samfuran samfuran farko uku dole ne su zama ƙarancin mai, nama da kifaye iri iri dole ne a zaɓi jera. A wannan yanayin, sautin da adadin ƙarfin zai kasance cikin iyakoki na al'ada. Don haka da daddare jiki ba ya fama da yunwar, kafin a kwanta barci an ba shi damar cin 100-150 na nama, sha kefir.
Abincin da ke da alaƙar glycemic index yana da fa'idodi da yawa, a cikinsu akwai ƙarfin ƙaruwa, saboda haɓakar kuzari mai ƙarfi, raguwar ci.
Hakanan, irin waɗannan samfuran suna da raunin da ya ware su daga menu na masu ciwon sukari, alal misali, an samar da jikin mutum tare da carbohydrates kawai na ɗan gajeren lokaci, da alama yawan kiba a jiki, kiba, da haɓaka matakin sukari yana ƙaruwa.
'Yan zabi na kwarai
Tun da abincin glycemic wani ɓangare ne na rayuwar mai haƙuri da ciwon sukari, wajibi ne don koyon yadda ake lissafin GI.
Kuna buƙatar sanin cewa ƙididdigar glycemic index koyaushe ya dogara da inganci, hanyoyin zafi na abinci. Wannan gaskiyar tana da mahimmanci a koyaushe la'akari lokacin ƙirƙirar abincin masu ciwon sukari.
Mafi girman alamar da aka sanya wa glucose, ƙimar ta 100.
Abinci na iya kasancewa tare da ma'anar glycemic index:
- low - abinci tare da alamomi a ƙasa da 40;
- matsakaici - daga 40 zuwa 70;
- babba - sama da 70.
Abincin da aka samo akan ƙididdigar glycemic yana ba da tsarin mutum da kuma yarda da tsarin mulki, ana iya tsara menu, yana farawa daga zaɓin mai haƙuri, ƙarfin ikonsa.
Don saukin sauƙi, masana harkar abinci suna ba da shawarar amfani da tukwici. Don haka, a cikin marasa iyaka marasa iyaka zaka iya cin 'ya'yan itace:
- pears
- apples
- lemu
- rasberi.
'Ya'yan itãcen marmari ne waɗanda aka haramta, kama daga kiwi zuwa abarba, a matsakaici ana nuna cinye guna da inabi.
Komai yana da sauƙin sauƙaƙe tare da kayan lambu, masara ce kawai ba a ba da shawarar ba, har da beets da aka dafa, karas. Sauran kayan lambu za'a iya cinye su a kowane yawa, amma a cikin dalili. Idan mutum yana son dankali, tare da ciwon sukari yana da kyau kada ya cika shi da dankalin turawa, da gasa. Fiye da kyau, ana cinye dankali matasa, yana dauke da sitaci mai tsayayya, wanda ke rage glucose, yana da tasiri mai kyau akan microflora da aikin hanji.
Ba shi yiwuwa masu ciwon sukari su ci shinkafar da aka goge baki; an maye gurbin ta da shinkafa mai launin ruwan kasa. Ya kamata a zaɓi Macaroni kawai daga alkama durum, ku ci su sanyi.
Hundredaya daga cikin kashi ɗari mara amfani samfurin ga ciwon sukari farin gurasa ne, ya kamata a watsar da shi, dole ne a yi shi da garin dunƙule.
Menene ya kamata ya zama abincin?
Babban burin abincin abinci na glycemic index don ciwon sukari shine ƙuntatawa na carbohydrates mai sauƙi wanda ke haɓaka taro na sukari jini.
Ana tsammanin mai ciwon sukari zai cinye abinci a cikin karamin rabo kowane awa 3-4, ya zama dole kumallo, abincin rana, abincin dare da kayan ciye-ciye tsakanin manyan abincin. Kuma kuna buƙatar cin abinci a cikin yanayin don jin kamar mutum mai lafiya kuma ku kasance cikin kyakkyawan yanayi.
Irin wannan abincin yana taimakawa rage nauyi ba tare da damuwa ga masu ciwon sukari ba, a matsakaita, zaku iya kawar da kilogram na kitse na jiki a cikin kwanaki 7.
Tsarin menu tare da ƙaramin matakin glycemic:
- karin kumallo - gilashin madara, oatmeal tare da apples, raisins;
- abincin rana - miyan kayan lambu, karamin yanki na burodin baƙar fata, shayi na ganye, plums da yawa;
- abincin dare - naman alade, taliya mai laushi, salatin kayan lambu, yogurt mai ƙarancin mai.
Tsakanin waɗannan abinci kuna buƙatar cin ɗan karamin kayan lambu, kwayoyi, sha shayi.
Lokacin da rage cin abinci tare da ƙananan glycemic index ke aikatawa ta hanyar masu ciwon sukari don asarar nauyi, kuna buƙatar sanin cewa koda abinci tare da ƙarancin glycemic index na iya samun adadin kiba. Sabili da haka, bai kamata ku ci irin waɗannan samfuran ba. Hakanan haramun ne a haxa abinci da GI babba da ƙarami, alal misali, kayan kwalliya da omelet daga ƙwai.
Wani shawarwarin shi ne cewa kafin motsa jiki, ana ɗaukar abinci tare da matsakaici ko ma glycemia mai tsayi, kamar yadda ake sha da sauri, yana cike ƙwayoyin jikin tare da abubuwa masu mahimmanci. Tare da wannan hanyar, samar da insulin yana motsawa, mahimmanci an dawo da shi, ana iya tara glycogen don ƙwayar tsoka.
Yana da mahimmanci a kula da tsawon lokacin kulawa da zafi, yayin da abinci ke dafa shi, mafi ƙarancin glycemia.
Hakanan yana da kyau a ƙi ƙananan yanki na samfurori, abinci mai yankakken yana da mafi girman ma'anar glycemic fiye da duka nau'in.
Garancin Glycemic Recipes
Akwai zaɓuɓɓuka da yawa don jita-jita don mai ciwon sukari, waɗannan masu zuwa sune mafi yawan girke-girke na girke-girke wanda ke ƙarancin glycemic index, kuma rage cin abinci ba ya buƙatar farashin kayan abu na musamman, an shirya jita-jita da sauri.
Karin kumallo
Don karin kumallo, zaku iya dafa oatmeal a cikin madara skim, ƙara ƙaramin adadin berries, apple. Yana da kyau ku ci cuku mai ƙarancin abinci ku sha shi da koren shayi ba tare da sukari ba.
Da safe, ana bada shawarar cin 'ya'yan itace:
- apples
- pears
- innabi.
Ya kamata a lura cewa waɗannan jita-jita suna da yawa don farkon karin kumallo, amma idan mai haƙuri ya farka kusa da abincin dare, zai fi kyau a fara da shi.
Abincin rana
Abincin glycemic yana ba da damar yin amfani da jita-jita kamar soups, kayan lambu da aka ɗauka da zafi, saladi, 'ya'yan itaciyar stewed, shayi
Miyan an shirya abinci daga kowane kayan lambu; babu takamaiman shawarwari kan fasahar shiryawa. Za'a iya zaɓar ku ɗanɗano, ku ci miya tare da gurasar garin alkama. Hakanan za'a iya shirya salads a hankali na masu ciwon sukari, amma yakamata ku ƙi salatin tare da ƙamshi mai tsami, mayonnaise da sauran biredi masu nauyi.
Yana da amfani don shirya kayan ado na peranin tangerine don cutar sukari mellitus ko compote dangane da 'ya'yan itatuwa sabo, amma ba tare da ƙarin sukari ba. Tea yana da shawarar sha kore, baƙi ko ganye.
Za'a iya bambanta abincin abincin rana, yawanci ana yin sa har sati guda.
Abincin dare
Akwai ra'ayi cewa masu ciwon sukari waɗanda ke bin abincin da ke da ƙananan glycemic matakin bai kamata su ci bayan 6 na yamma ba. Wannan magana ce ta karya, ba za ku iya cin abinci kafin lokacin kwanciya ba.
Don abincin dare, ana bada shawara don amfani da stewed, kayan lambu da aka gasa (saboda ƙarancin kalori da ake ci ana cin su a kowane adadin), shinkafa launin ruwan kasa tare da kifin da aka dafa, farin kaza, namomin kaza, da taliya irin na alkama.
Dole ne menu na abincin dare ya haɗa da salads kayan lambu wanda aka shirya tare da ƙaramin adadin apple cider vinegar. An halatta a hada da flaxseed raw, sunflower, fiber, ganye a salatin.
Yayin rana, matakin buƙatar glycemic index na abinci yana buƙatar saukar da shi, da yamma wannan mai nuna alama ya zama kaɗan. A cikin mafarki, mai ciwon sukari ba ya cinye makamashi, kuma wuce haddi na sukari ba makawa zai haifar da ƙaruwa cikin nauyin jikin mutum, haɓakar alamun cutar da haɓakar rikice-rikice.
Kamar yadda kake gani, jita-jita tare da ƙananan glycemic index na iya zama ba kawai da amfani ga ciwon sukari ba, har ma ya bambanta sosai. Babban yanayin shi ne don auna glucose jini a kai a kai tare da glucometer kuma a bi ingantaccen tsarin abincin da aka tsara (tebur GI galibi yana zuwa ceton).
A cikin bidiyon a cikin wannan labarin, girke-girke na nono kaza ya dace da wannan abincin.
