Idan mutum yana da karuwa na yau da kullun a cikin sukari na jini, za a ba shi mummunan bayani game da nau'in 1 ko ciwon sukari na 2, gwargwadon hankalin ƙwayoyin sel da kyallen takarda zuwa insulin na hormone.
Kada a tsorace kai tsaye ka yi tunanin cewa mai ciwon sukari yana wanzuwa ga abinci mai daɗin ci da mara dadi. Ba ko kadan, yawan kayayyakin da aka yarda suna da yawa kwarai, babban abinda shine a san ka'idodin zabarsu. Ga masu ciwon sukari na kowane nau'in, ana zaɓi abinci ta hanyar glycemic index (GI).
Mutane da yawa sun ji game da fa'idar couscous, amma haka ne lokacin da kuke fama da ciwon sukari? Wannan shi ne abin da za a tattauna a wannan labarin, wanda zai ba da adadin kuzari da ƙididdigar wannan hatsi, ya bayyana fa'idodi da cutarwarsa a gaban wannan cuta da ciwon suga.
Gi couscous
Ya kamata a lura da shi nan da nan cewa marasa lafiya da masu ciwon sukari ya kamata zaɓi samfurori gwargwadon tebur, tare da dabi'u har zuwa raka'a 49 hade. Hakanan yana da mahimmanci a kula da abun cikin kalori su.
Tabbas, sau da yawa, samfurori tare da alamomin raka'a baƙi sun ƙunshi sinadarin cholesterol, wanda yake da haɗarin gaske a gaban "cutar" mai daɗi. Yin amfani da jita-jita na yau da kullun yana barazanar mai haƙuri tare da toshe tasoshin jini da samuwar manyan ƙwayoyin cholesterol.
Lowerananan GI a cikin abinci, ƙaran wannan abincin zai sami tasiri wajen haɓaka matakan glucose na jini. Gabaɗaya, wannan darajar yana nunawa cikin sharuddan dijital yawan sukari da ke shiga jini bayan cin wani samfuri.
Idan mai ciwon sukari ya sha abin sha, ko ya ci samfurin tare da matsakaici da babban GI, to ƙididdigar glucosersa na iya ƙaruwa ta 4 - 5 mmol / l cikin ɗan gajeren lokaci kuma yana tsokanar hawan jini.
Couscous da ma'anarsa:
- GI na hatsi shine raka'a 65;
- kalori a kowace gram 100 na samfurin bushe 370 kcal.
Abin da ya biyo baya shine couscous wanda ƙididdigar glycemic a cikin ƙungiya ta tsakiya ya sanya shi samfurin da aka halatta a kan teburin masu ciwon sukari kawai banda.
Couscous - don ko gaba?
Shin couscous zai iya zama da amfani idan yana da babban adadin kuzari da ƙididdigar matsakaiciya? Amsar da ba ta dace ba ita ce ee, amma idan mutum bai wahala daga cututtukan tsarin endocrine da kiba ba.
Wannan hatsi ba ya dauke da tarin yawa na bitamin da ma'adanai, kamar su buckwheat, shinkafa ko kayan masara. Tare da ciwon sukari, yana da kyau mutum yayi watsi da couscous gaba ɗaya. Daga irin wannan ƙi, jikin mai haƙuri ba zai rasa wasu abubuwa masu mahimmanci ba. Ana iya maye gurbinsu da wasu hatsi masu amfani.
Koyaya, idan mutum ya jagoranci rayuwa mai aiki, yana wasa wasanni a kai a kai kuma yana motsa abubuwa da yawa, to couscous a cikin rayuwarsa ya zama dole kawai kuma zai zama da amfani sosai, saboda yana dauke da kusan kashi 70% na carbohydrates.
Couscous ya ƙunshi irin wannan bitamin da ma'adanai:
- bitamin B 5;
- bitamin PP;
- alli
- selenium;
- phosphorus;
- jan ƙarfe
Manyan bitamin B 5 na taimakawa jiki wajen yakar rashin bacci da damuwa. Selenium yayi gargadi game da dystrophy na tsoka, yana ƙarfafawa kuma yana ba da mahimmanci.
Vitamin PP yana da mahimmanci ga ciwon sukari, tunda kasancewa cikin jiki a cikin wadataccen adadin, yana yaƙi da samuwar ƙwayoyin cholesterol, wanda ke shafan mutane masu sukari da hawan jini. Phosphorus da alli suna taimakawa wajen karfafa nama, sa gashi da kusoshi su zama da ƙarfi.
Jan ƙarfe da ke cikin couscous yana ƙarfafa ayyukan kariya na jiki kuma yana inganta tsarin haɓakar jini.
Abincin Couscous
Yana da kyau sanin cewa domin samun ingantaccen abinci, wannan bainar ba za a tafasa ba. An shirya sosai a sauƙaƙe, wanda har ma da 'yan koyo na kasuwancin dafa abinci na iya yi. Akwai hanyoyi da yawa don yin tafarnuwa.
Hanya ta farko: an zuba couscous tare da ruwan zãfi, a gwargwadon ɗayan zuwa ɗaya, gishiri a cikin hagu na minti 20 zuwa 25 kafin kumburi. Hanya ta biyu: an sanya hatsi a cikin colander kuma a sa a tukunya mai tafasasshen ruwa don kada porridge kanta ba ta jika ba. Ta wannan hanyar, couscous zai kasance a shirye cikin minti 3 zuwa 5.
Abin lura ne cewa wannan tafon yana da kyau tare da kayan lambu, da 'ya'yan itatuwa, kuma tare da nama da kayayyakin kifi. An yi imanin cewa ana amfani da couscous sosai a cikin abinci na Afirka da na Asiya.
Ofaya daga cikin shahararrun girke-girke shine kayan kwalliya tare da kayan lambu, shiri wanda zai buƙaci waɗannan sinadaran masu zuwa:
- couscous - 200 grams;
- masara gwangwani - 100 grams;
- daya karas;
- gwangwani ko sabo na peas - 100 grams;
- daya ja barkono;
- albasa daya na tafarnuwa;
- tablespoon na man zaitun:
- cilantro da Basil - rassa da yawa.
Yana da mahimmanci a lura cewa nan da nan don shirye-shiryen dafa abinci mai ciwon sukari, yana da daraja maye gurbin couscous tare da alkama, tun da an ba da izinin porridge tare da nau'in ciwon sukari na 2 saboda ƙarancin GI. Hakanan, kayan kwalliyar alkama ba ta bambanta sosai da ɗanɗano daga couscous.
Yanke tafarnuwa sosai, sara da karas a cikin babban cubes, Mix tare da hatsi kuma zuba 200 milliliters na ruwan zãfi, ƙara man zaitun da gishiri. Rufe kwanon rufi da jira na minti 20 har sai tafarnuwa ya kumbura.
A wannan lokacin, a yanka da cilantro da basil, a yanka a cikin barkono mai tsami. Lokacin da kayan kwalliyar ta shirya, hada dukkan kayan abinci.
Ku bauta wa kwano, ado tare da sprigs na greenery.
Don shirya cikakken abincin dare ko karin kumallo, zaku iya steus couscous ba kawai tare da kayan lambu ba, har ma da nama. Don irin wannan tasa zaka buƙaci:
- fillet kaza - 300 grams;
- couscous - 250 grams;
- ruwa mai tsarkakakken ko broth nama - 300 milliliters;
- Peas kore, masara, albasa da barkono - gram 250 kawai.
Idan cakuda kayan lambu ya daskare, to yakamata a daskare shi gaba daya. Yanke kaza a cikin cubes uku santimita, kuma toya a cikin kwanon rufi na mintina biyar.
Bayan zuba ruwa a cikin kwanon soya tare da manyan bangarorin, ƙara kayan lambu da kayan kwalliya, haɗu da komai, ƙara gishiri da barkono. Rufe kuma simmer na mintuna biyar.
Ya kamata a lura cewa ga marasa lafiya da masu ciwon sukari na kowane nau'in, yana da matukar muhimmanci a bi ka'idodin tsarin kula da abinci don masu ciwon sukari don kada su ƙara haɗarin cutar da ci gabanta.
Bidiyo a cikin wannan labarin ya bayyana yadda ake dafa couscous yadda ya kamata don kada asarar ƙimar da take da shi.
