Masu ciwon sukari na nau'in farko da na biyu, har da mata masu fama da cutar sankara, dole ne su bi wasu ka'idodin tsarin aikin abinci. Yana nufin rage sukarin jini da kuma kiyaye shi a cikin yanayin al'ada.
An zaɓi samfuran abinci don abinci dangane da ƙididdigar glycemic index (GI), yawan adadin gurasar abinci (XE) da adadin kuzari. Shafin Endocrinologists a cikin duniya yana jagorar teburin GI lokacin da suke tattara abincin da ke da maganin warkewa. GI alama ce ta dijital ta tasirin takamaiman samfurin akan karuwar alamu na glucose bayan amfanin ta. Girman burodin dole ne a san shi ga marasa lafiya da nau'in dogara da insulin. Bayan duk wannan, wannan ƙimar ta bayyana a sarari yadda kuke buƙatar allurar gajere ko gwajin abinci bayan cin abinci.
Tare da nau'in ciwon sukari na 2 da na 1, zaɓin dabbobi da kayan kayan lambu yana da faɗi sosai. Wannan duk yana ba ku damar ƙirƙirar menu wanda ba zai dame mai haƙuri ba. Yawancin lokaci, likitoci suna bayyana wa marasa lafiya game da kayan da aka haramta da kuma haramta kayan asali, amma menene game da waɗanda ba su?
Tambaya sau da yawa ana tambaya shin yana yiwuwa a ci mangoes don ciwon sukari? Wannan shi ne abin da wannan labarin zai tattauna a wannan labarin: glycemic index da kalori abun ciki na mangoes, amfaninta da lahani ga jiki, nawa mangoes aka yarda ya ci a rana.
Mango Glycemic Index
An yarda kowane nau'in mai ciwon sukari ya ci abinci tare da ƙididdigar har zuwa raka'a 50. An tabbatar da shi a kimiyance cewa irin wannan abincin ba ya shafan sukari na jini. Abinci tare da ƙimar matsakaici, wato, raka'a 50 - 69, yana halatta a cikin abincin kawai sau da yawa a mako kuma a cikin adadi kaɗan.
Indexididdigar glycemic na mango shine 55 KUDI, adadin kuzari a cikin gram 100 na samfuri shine kawai 37 kcal. Yana biye da cewa ba za ku iya cin mango ba sau biyu a mako kuma a cikin adadi kaɗan.
Yin ruwan 'ya'yan itace mango haramun ne, kamar yadda yake a ka'ida, kuma ruwan' ya'yan itace daga kowane 'ya'yan itace. Tunda irin waɗannan abubuwan sha zasu iya ƙara yawan glucose na jini da 4 - 5 mmol / l a cikin mintuna goma. Yayin aiki, mangoro yana rasa fiber, kuma sukari ya shiga cikin jini sosai, wanda ke haifar da canji a cikin kirga jini.
Daga abin da ke sama yana biye da cewa mango a cikin ciwon sukari yana halatta a cikin abincin a cikin adadin m, ba fiye da 100 grams ba, sau da yawa a mako.
Amfanin da cutarwa na mangoes
Mangoes daidai ne ake kira "sarki" na 'ya'yan itace. Abinda ke ciki shine cewa wannan 'ya'yan itace sun ƙunshi duka layin bitamin B, adadin mai da yawa da abubuwan abubuwan ganowa.
Yana da daraja sanin cewa Mango ne kawai za a iya cinye shi ta hanyar manya waɗanda ba sa haɗuwa da halayen rashin lafiyan. Abinda ya kasance shine 'ya'yan itacen sun kunshi allergens, akasarinsu a cikin kwasfa. Don haka kada ku yi mamakin cewa idan bayan tsabtace mangoron a hannuwanku za a sami ƙarara.
A cikin ƙasashe masu zafi, ana cin mangoes a cikin adadi kaɗan. Ciyar da 'ya'yan itaciya cikakke ne da zazzaɓi da zazzaɓi. Kuma idan kun ci yawancin 'ya'yan itace mara marmari, waɗanda suke da wadatar a manyan kasuwannin gida, to akwai yiwuwar samun babban haɗari da ƙwayar jijiyoyin zuciya.
Daga cikin abubuwa masu amfani, tayin ya ƙunshi:
- bitamin A (retinol);
- duka layin bitamin B;
- Vitamin C
- Vitamin D
- beta carotene;
- pectins;
- potassium
- alli
- phosphorus;
- baƙin ƙarfe.
Retinol yana yin aikin antioxidant, yana taimakawa wajen cire abubuwa masu cutarwa da tsattsauran ra'ayi daga jiki. Carotene shima antioxidant ne mai karfi.
Bitamin B yana da mahimmanci musamman ga rashin aiki na rayuwa. Sabili da haka, mangoro a cikin nau'in 2 mellitus na ciwon sukari kuma na farko yana rage alamun bayyanar cutar "mai dadi".
Vitamin C, wanda yafi yaduwa a cikin 'ya'yan itatuwa mara misaltuwa, yana kunna ayyukan kariya na jiki, yana ƙaruwa da rigakafi.
Samun irin wannan wadataccen kayan abinci mai gina jiki, mangoro yana da sakamako masu zuwa ga jiki:
- yana ƙaruwa da juriya ga ƙwayoyin cuta da ƙwayoyin cuta daban-daban na etiologies;
- yana kawar da abubuwa masu cutarwa (tasirin antioxidant);
- normalizes na rayuwa tafiyar matakai;
- yana karfafa kasusuwa;
- yana hana haɓakar raunin baƙin ƙarfe (anemia).
Daga abin da ke sama, amsar mai kyau ga tambayar ta biyo baya - yana yiwuwa ga mangoes da nau'in 1 da nau'in ciwon sukari na 2.
Kodayake ƙididdigar glycemic index na mango yana cikin kewayon tsakiya, wannan bai sanya shi haramtaccen samfurin ba. Abin sani kawai Dole a iyakance kasancewarsa akan tebur mai ciwon sukari.
Mango Recipes
Sau da yawa, ana amfani da mangoes a cikin shirye-shiryen kayan zaki da salatin 'ya'yan itace. Ga masu ciwon sukari na nau'ikan na biyu da na farko, yana da mahimmanci cewa girke-girke ya haɗa da samfuran da ke da ƙarancin glycemic index.
Idan an yi salatin 'ya'yan itace daga mangoes, to, zaku iya amfani da kowane samfurin kiwo azaman miya, banda kirim mai tsami da yogurt mai zaki. Wannan tasa ya fi kumallo. Tunda glucose ya shiga jinin mai haƙuri kuma ana buƙatar aikin jiki don sauƙin sha. Kuma ya faɗi akan farkon rabin rana.
Kafin cin mango, yakamata a jujjuya shi, wanda shine ƙarancin ƙwayar cuta. Zai bada shawara a tsaftace tare da safar hannu.
Abincin salatin 'ya'yan itace wanda yake buƙatar kayan abinci masu zuwa:
- mango - 100 grams;
- rabin lemu;
- daya karamar apple;
- wasu ruwan bredi.
'Bare' yayan itacen, orange da mango kuma a yanka a kananan cubes. Sanya blueberries da kakar tare da yogurt mara kyau. Zai fi kyau a dafa irin wannan kwano nan da nan kafin a yi amfani da shi don adana duk abubuwan masarufi daga samfuran.
Baya ga fruita fruitan itace, mangoro yayi kyau tare da nama, offal da abincin teku. Belowasan ƙasa akwai girke-girke masu tsada waɗanda zasu zama mahimmancin kowane tebur na biki.
Salatin tare da mango da shrimp ana dafa shi da sauri. Abubuwan da za'a iya amfani da wadannan abubuwan ana bukatar su:
- daskararren shrimp - kilogiram 0.5;
- biyu mangoes kuma kamar yadda mutane da yawa avocados;
- limes biyu;
- wani gungu na cilantro;
- tablespoon na man zaitun;
- tablespoon na zuma.
Yana da mahimmanci nan da nan a lura cewa an yarda da zuma don ciwon sukari a cikin adadin ba fiye da tablespoon ɗaya ba. Kuna buƙatar sanin cewa samfuran kudan zuma ne kawai na wasu nau'ikan an yarda dasu don abinci - Linden, Acacia da buckwheat.
A cikin tukunyar miya, kawo ruwan gishiri a tafasa kuma ƙara ƙamshi a ciki, dafa don mintuna da yawa. Bayan an ɗebo ruwan, tsaftace shrimp. Cire kwasfa daga mango da avocado, a yanka a cikin cubes biyar santimita.
Grate zest tare da lemun tsami ɗaya, matsi ruwan 'ya'yan itace daga gare su. Sanya zuma, man zaitun da yankakken cilantro a cikin zest da ruwan 'ya'yan itace - wannan zai zama suturar salatin. Haɗa dukkan sinadaran. Bari salatin daga daga akalla mintina 15 kafin a yi aiki.
Baya ga salatin shrimp, menu na hutu don masu ciwon sukari za a iya bambanta tare da tasa tare da hanta kaza da mango. Irin wannan salatin an shirya shi da sauri kuma zai ba da mamaki ko da mafi kyawun gour tare da ingancin dandano.
Sinadaran
- rabin kilo na hanta kaza;
- 200 grams na letas;
- man zaitun - cokali huɗu don kayan miya da cokali biyu don soya hanta;
- mango ɗaya;
- cokali biyu na mustard da daidai ruwan lemun tsami;
- gishiri, ƙasa baƙar fata barkono - dandana.
Yanke hanta cikin kananan guda kuma toya a ƙarƙashin murfi, gishiri da barkono. Bayan sanya hanta a kan tawul ɗin takarda don cire ragowar man.
Bawo mangoron kuma a yanka a cikin babban cubes. Yanke letas cikin farin ciki. Haɗa hanta, mango da letas.
Shirya miya a cikin kwano daban: hada man zaitun, mustard, ruwan lemun tsami da barkono baki. Ka salatin a salatin a bar shi ya zama rabin awa.
Ta amfani da mangoes, zaka iya yin Sweets na kyauta mai lafiya wanda zai sami ƙarancin kalori kuma zai dace koda mutane masu fama da ƙiba.
Don bautar guda biyar kuna buƙatar:
- mango ɓangaren litattafan almara - kilogram 0,5;
- cokali biyu na ruwan lemun tsami;
- 130 milliliters na aloe vera ruwan 'ya'yan itace.
Don yin sorbet mai ɗanɗano, yana da mahimmanci cewa 'ya'yan itacen sun ƙoshi. Kwasfa mangoro da ƙashi, sanya dukkan kayan a ciki mai kaɗa da niƙa zuwa taro mai kama ɗaya.
Sannan canja wurin ruwan 'ya'yan itacen a cikin akwati sai a sanya a cikin injin daskarewa na akalla awanni biyar. Yayin karfafawa, motsa zogin kowane rabin sa'a. Ku bauta wa ta hanyar bautar da kofuna waɗanda aka rarraba. Kuna iya yin ado da tasa tare da toho na kirfa ko lemun tsami lemon tsami.
Bidiyo a cikin wannan labarin yana ba da jagora don zaɓar mangoes.
