A nau'in ciwon sukari na 2, ana buƙatar mutum ya bi ka'idodin tsauraran matakan abinci kuma zaɓi abinci bisa ga ƙididdigar glycemic index (GI) Wannan darajar tana nuna tasirin abincin abinci bayan amfaninsa akan ƙwayar jini. Lowerananan darajar, mafi aminci ga abinci ko abin sha don garkuwa da cutar "mai daɗi".
Yana da matukar muhimmanci ba kawai don zaɓin abincin da ya dace ba, har ma don cin daidaita. Abun madara kayan abinci ne wanda ba a iya cin nasara shi a cikin abincin yau da kullun. Abincin daga wannan rukunin zai zama babban abincin dare na biyu ko abun ciye-ciye. Sakamakon karancin kalori mai ƙima da ƙananan GI.
Ryazhenka tare da nau'in ciwon sukari na 2 shine samfurin wanda ba kawai zai yiwu ba, amma kuma yana buƙatar haɗa shi cikin menu na masu ciwon sukari. Za'a bayyana fa'idodin ryazhenka ga mai cutar sikari, yawanta na yau da kullun, da kuma ingantaccen haɗuwar ryazhenka tare da sauran samfura za'a bayyana su dalla-dalla a ƙasa.
Glycemic index na ryazhenka
A gaban yawan sukarin jini, mutum ya zame masa dole ya zabi abinci da abin sha tare da jigon adadin har zuwa 50 RUDU. Irin wannan abincin zai samar da babban abincin. Abincin tare da alamu har zuwa raka'a 69 ana gabatar da shi cikin abincin kawai lokaci-lokaci, a matsayin keɓe, ba fiye da sau da yawa a mako.
Hakanan yana da mahimmanci a la'akari da adadin kuzari na samfuran. Wasu abinci, saboda ba ya dauke da carbohydrates, yana da alamar mai raka'a baƙi. Koyaya, yawancin irin wannan abincin yana da yawa a cikin adadin kuzari kuma yana ɗauke da mummunan cholesterol. Shi, bi da bi, yana tsokane samuwar ƙwayoyin ƙwayoyin cholesterol, kuma a sakamakon - toshe hanyoyin jini. Wannan cuta ta fi kamuwa da masu cutar siga.
Kusan duk samfuran madara da aka yarda da shi a cikin abincin mai haƙuri ne, kuma madarar da aka dafa da ita ba banda ba. Bugu da kari, godiya ga hanyar shirya shi, ya ƙunshi yawancin bitamin da ma'adanai masu amfani.
Daga samfuran madara mai gurɓata, a gaban nau'in ciwon sukari na biyu, an yarda da abubuwa masu zuwa:
- fermented gasa madara.
- kefir;
- yogurt;
- yogurt mara amfani;
- cuku gida;
- biolact;
- labari;
- madarar acidophilus.
Norma'idodin yau da kullun da masana endocrinologists ke ba da shawara don shan madara ko madara ya sha bai wuce mililite 200 ba.
Indexididdigar glycemic na ryazhenka raka'a 30, adadin kuzari a kowace gram 100 na kayan zai zama 57 kcal.
Fa'idodin shan madara da aka dafa
Ryazhenka ya shiga cikin abincin mutane a ƙarni na 17. A kan lokaci, shahararsa ta ɗan ragu kaɗan, saboda yawan zaɓi na kayan kiwo. Amma mutane ƙalilan sun san cewa madara da aka dafa aka yi da shi daga madara mai gasa ta wurin bushewa a cikin tanda tare da zazzabi har zuwa 95 C.
Sakamakon ruwa wanda ya wuce haddi, wannan samfurin na kiwo ya ƙunshi adadin bitamin da ma'adanai masu mahimmanci. Wannan yana da mahimmanci musamman ga mutanen da suke da cuta "mai daɗi", saboda ba su da ikon ɗaukar abubuwan gina jiki da suka shiga cikin jiki.
Ryazhenka antioxidant ne na dabi'a wanda ke yaƙar kasancewar abubuwa masu guba a jiki. A cikin mutane gama gari, ana kiranta "mataimakiya mai tsaro".
Ryazhenka ya ƙunshi:
- alli
- phosphorus;
- magnesium
- baƙin ƙarfe
- beta carotene;
- lactic acid;
- Bitamin B;
- Vitamin C
- Vitamin E
- bitamin PP.
Saboda da kaddarorin ta, madarar gasa da aka dafa. Tare da yin amfani da shi na yau da kullun, yana ƙaruwa da juriya ga ƙwayoyin cuta da ƙwayoyin cuta daban-daban, watau ƙarfafa tsarin na rigakafi.
Masana kimiyya sun gano cewa madara da aka dafa da aka dafa shine ingantacciyar rigakafin ci gaban atherosclerosis, osteoporosis, da hauhawar jini. Tare da rashin jin daɗi akai-akai a cikin ƙwayar gastrointestinal da tsarin narkewa mai narkewa, likitoci sun ba da shawarar shan gilashin wannan samfurin madara. Ana samun sakamako na warkewa saboda kasancewar lactic acid.
Benefitsarin fa'idodin madara na gasa mai dafa abinci:
- shan ko da karamin abin sha (100 milliliters), mutum yakan rabu da yunwar sa'o'i da yawa;
- idan bayan cin “nauyi” ya ji a ciki, to za ku iya shan rabin gilashin madara da aka dafa da kuma cikin ɗan gajeren lokaci taimako zai zo;
- yana karfafa gashi, kusoshi da kasusuwa, haka kuma yana inganta yanayin fata.
Ryazhenka daidai yake ƙishir da ƙishirwa, wanda yake da mahimmanci musamman a kwanakin zafi. Tabbas, yawan shan ruwa mai yawa na iya haifar da bayyanar kumburi.
Yadda za a yi amfani da madara da aka dafa
Za'a iya amfani da madara da aka dafa aka dafa shi azaman cikakken abinci, alal misali, azaman abun ciye-ciye ko na cin abincin ƙarshe, ko kuma ƙara ɗanɗano da ɗiyan anda andan itace da berries. Za a kira wannan kwano smoothie.
Yana da mahimmanci ga masu ciwon sukari suyi la’akari da cewa lessa fruitan itacen da kuka sare, ƙaramin GI ɗin su. Wato, maudu'in 'ya'yan itacen puree zai kasance sama da na dukkan' ya'yan itacen. Kodayake wannan alamar tana bambanta dan kadan.
Halin da ake ciki tare da ruwan 'ya'yan itace ya sha bamban. Haramun ne ga mutane masu kamuwa da cutar siga. Bayan haka, kawai ruwan milili 150 na iya tsokani tsalle mai tsayi a cikin sukarin jini ta 4-5 mmol / l.
Za a haɗe shi da madara da aka dafa tare da irin waɗannan 'ya'yan itatuwa, a niƙa su ta sieve ko sara a cikin blender:
- tuffa;
- pear;
- Apricot
- peach;
- nectarine;
- plum;
- dukkan nau'ikan 'ya'yan itacen Citrus - lemun tsami, lemun tsami, lemo mai tsami, mandarin, innabi.
Daga cikin berries, zaka iya zaɓar waɗannan masu zuwa:
- guzberi;
- Bishiyoyi
- ciyawar daji;
- Kwayabayoyi
- Kari
- ceri mai zaki;
- rasberi;
- ja currant;
- baki currant.
Don dandana, kirfa, madadin sukari, teaspoon na zuma ko ɓawon itace na melissa ana haɗa su cikin smoothie. Idan an shayar da madara da aka dafa don abincin dare, to ya kamata ya faru aƙalla sa'o'i biyu kafin lokacin kwanciya. Mai zuwa alamun abinci ne na yau da kullun tare da haɗuwa da ryazhenka a cikin abincin.
Tsarin menu na rana:
- don karin kumallo na farko, ya fi kyau ku bauta wa 'ya'yan itace saboda glucose da ke shiga jini ya sami wuri cikin sauri saboda aikin jiki. 150 grams na strawberries da gram 100 na cuku gida zai zama kyakkyawan ci abinci.
- karin kumallo na biyu ya ƙunshi dafaffen oatmeal a kan ruwa, tare da ƙari da teaspoon na zuma linden da dintsi na walnuts.
- ya zama dole don bauta da yawa jita-jita don abincin rana, ɗayansu ruwa ne. Misali, miyan kayan lambu tare da yanki na kaji mai dafa, kifin kifi, burodin burodi, salatin kayan lambu da yanki (20 gram) na gurasar hatsin rai, koren shayi.
- abun ciye-ciye ne mai tsaka-tsakin abinci wanda yakamata ya zama ya rage yawan adadin kuzari. Misali, gilashin kofi tare da kirim har zuwa 15% mai, yanki na burodi mai hatsin rai da cuku mai tofu.
- don cin abincin farko, zaku iya jujjuya mara lafiya ta hanyar shirya schnitzel kabeji ga masu ciwon sukari bisa ga girke-girke na musamman, kuma ku ba da abincin nama na nama tare da ƙari da shinkafa launin ruwan kasa, shayi mai baƙar fata.
- Abincin dare na ƙarshe ya ƙunshi mil 200 na ryazhenka.
Gudanar da sukari ta hanyar abinci mai gina jiki
Daidai zaɓaɓɓen abinci mai ɗauke da sukari ga marasa lafiya waɗanda suke da nau'in ciwon-insulin-da ke fama da ciwon sukari suna iya sarrafa matakan glucose na jini da hana haɓaka alamu da kuma haɗarin rikice-rikice daga cutar "mai daɗi".
Baya ga gaskiyar cewa kuna buƙatar yin abincin abinci da abin sha tare da ƙididdigar ƙarancin kuzari da abubuwan da ke cikin kalori, kar ku manta game da dokokin cin kansu.
Hakanan yana da mahimmanci don kula da ma'aunin ruwa, sha akalla lita biyu na ruwa a kowace rana.
Ka'idojin ka'idodin abinci mai gina jiki a gaban cutar "mai daɗi":
- ku ci cikin ƙananan rabo;
- yawan abincin ya bambanta sau biyar zuwa shida a rana;
- Ya kamata ku tsara abincin ku don haka hatsi na yau da kullun, kayan lambu, 'ya'yan itatuwa, nama ko kifi, kayan madara mai tsami suna kan tebur;
- ku ci a lokuta na yau da kullun;
- an haramta shi sosai don shan giya, tunda ya keta wasu matakai na rayuwa a cikin hanta, wanda hakan ya haifar da haɓakar ƙwayar cuta;
- sukari, yin burodi, Sweets, abinci na gwangwani, nama mai kifi da kifi, tsiran alade, man alade da wasu ƙarancin abinci da ke da babban GI an cire su daga abincin;
- abincin ya kamata ya zama mai ƙarancin carb, kuma tare da ƙarancin mai;
- Kusan rabin abincin yau da kullun sune kayan lambu sabo ne, stewed ko Boiled.
Abincin da aka zaɓa daidai shine mabuɗin don cin nasara a cikin yaƙi da sukari mai yawa. Amma wannan ba ita ce kawai hanyar da za a bi don rage tasirin glucose a cikin jini ba. Hakanan masana ilimin kimiya na endocrinologists a duniya suna ba da shawarar motsa jiki na yau da kullun don cututtukan type 2.
Bidiyo a cikin wannan labarin yayi magana game da fa'idodin ryazhenka.
