Tare da nau'in ciwon sukari na 2, marasa lafiya da yawa suna mamakin yadda za su rasa nauyi kuma a lokaci guda suna sarrafa sukarin jininsu. Sau da yawa, kiba ce ke haifar da cutar "zaki".
Akwai abinci na musamman don kamuwa da cuta mai nau'in 2 tare da kiba, wanda zai taimaka rasa nauyi. Gaskiya ne, wannan tsari yana da tsawo, amma karin fam ba ya dawowa, hakika, idan kun ci gaba da bin ka'idodin tsarin abinci mai dacewa.
Za a bayyana abincin da ake kula da ciwon sukari na 2 da kiba sosai dalla-dalla, ana gabatar da menu na ƙarancin kwana bakwai, jerin abubuwan da ba a ba da izini ba kuma abin da marasa lafiyar za su iya ci.
Ka'idodin ka'idodin abinci
Yana da mahimmanci wa mai ciwon sukari ya kiyaye nauyinsa a matakan al'ada. Wannan ba wai kawai yana taimaka wajan sami nasarar yaƙi da ciwon sukari na 2 ba, amma kuma rage nauyin akan yawancin ayyukan jikin.
Abincin ya dogara da abinci na yau da kullun, ba tare da wuce gona da iri ba da yunwar abinci. Idan ka tilasta wa mara lafiyar yunwar, to wannan na iya haifar da rudani. Wato, lokacin da mai ciwon sukari ya sami sha'awar ci abinci "haramtacce".
Zai fi kyau a shirya abinci domin su kasance a lokaci na yau da kullun. Wannan yana ba da gudummawa ga daidaituwar ƙwayar gastrointestinal da kuma samar da al'ada na insulin na hormone.
Za'a iya bambance waɗannan ka'idodin tsarin abinci na yau da kullum game da kiba ga mai ciwon sukari:
- ku ci a lokuta na yau da kullun, a cikin ƙananan rabo;
- guji yunwar da yawan cin abinci;
- jimlar adadin kalori na yau da kullun har zuwa 2000 kcal;
- daidaitaccen abinci mai gina jiki;
- cinye aƙalla lita biyu na ruwa kowace rana;
- Duk abincin dole ne ya zama ƙananan ƙididdigar glycemic index (GI).
Hakanan yana da mahimmanci a shirya jita-jita kawai a wasu hanyoyi waɗanda ba sa haɓaka da adadin kuzari da adana darajar abinci mai gina jiki.
Hanyoyin maganin zafi:
- ga ma'aurata;
- tafasa;
- a kan gasa;
- a cikin obin na lantarki;
- a cikin mai saurin dafa abinci;
- a cakuda shi cikin miya a ruwa, tare da ƙaramin adadin man zaitun.
Babban mahimmancin doka ga masu ciwon sukari shine zaɓar abinci tare da ƙaramin glycemic index.
Alamar Glycemic Product
Wannan alamar tana nuna saurin sauri wanda abinci ya shafi matakan glucose na jini bayan an cinye su. Lowerasa cikin ƙididdigar, mafi tsawon lokacin carbohydrates suna ɗaukar jiki.
Ga masu ciwon sukari na nau'in 2, abinci yana cike da abinci mai ƙarancin kiba. Sau da yawa, irin wannan abincin yana da ƙarancin kalori. Amma kamar yadda yake kowane doka, akwai wasu keɓancewa. Misali, kwayoyi suna da karancin bayanai, amma suna da yawa a cikin adadin kuzari.
Akwai abincin da ba shi da GI kwata-kwata, tunda ba ya ƙunshi carbohydrates - wannan man alade ne da mai kayan lambu. Amma tare da amfaninsu kuna buƙatar yin hankali sosai, tunda a irin waɗannan samfuran akwai adadin ƙwayoyin cuta mara kyau.
An rarraba GI zuwa kashi uku:
- 0 - 50 LATSA - low;
- 50 - 69 LATSA - matsakaici;
- Raka'a 70 kuma sama - babba.
Abubuwan abinci da abin sha tare da babban GI na iya haifar da haɓaka glucose na jini a cikin mintuna goma bayan amfani da su.
Kuna buƙatar sanin cewa an haramta yin ruwan 'ya'yan itace daga' ya'yan itãcen marmari da berries, har ma da waɗanda ke da ƙira kaɗan. Tare da wannan nau'in magani, suna rasa zare, wanda ke da alhakin yawan fitowar glucose a cikin jini.
Abubuwan abinci tare da GI masu matsakaici an yarda su ci tare da masu ciwon sukari kawai 'yan lokuta a mako, a matsayin banda.
Yadda ake samun sakamako mai amfani
Don ganin lambobin da ake so akan sikeli, dole ne a bi duk ka'idodin ƙa'idodin wannan abincin, wanda aka bayyana a sama, kowace rana. Waɗannan samfurori ne da ke da ƙananan GI da ƙarancin kalori, ingantaccen abinci mai cike da ƙima, gami da ƙaramar aiki na yau da kullun.
Masu ciwon sukari suna lura da asarar nauyi mai sauƙi, watau a cikin watan suka rasa matsakaicin kilo biyu. Binciken wannan abincin yana nuna cewa ba a dawo da nauyi mai nauyi ba, yana dacewa da abinci mai dacewa. Hakanan, marasa lafiya sun lura cewa yawan sukarin jini da matakan cholesterol ya koma al'ada, saukar karfin jini da karfin zuciya ya ragu.
Ilmi ne na jiki wanda ke hanzarta aiwatar da asarar nauyi kuma, a ƙari, daidai gwargwado ya wuce yawan glucose. Ya kamata a gudanar da aji a kowace rana, a ba su aƙalla minti 40. Babban abu ba shine wuce gona da iri ba, a hankali yana ƙara nauyin wasanni.
Wasan motsa jiki tare da ciwon sukari zai ƙarfafa ayyukan kariya na jiki, zai taimaka wajen rage ci gaban matsaloli da yawa daga cutar "mai daɗi".
Ga mutanen da ke yin kiba da nau'in ciwon sukari-mai zaman kansa, ana ba da izinin wasanni masu zuwa:
- Nordic tafiya
- Tafiya
- tsere;
- hawan keke
- yin iyo
- dacewa
- yin iyo.
Bugu da kari, asirin da yawa za a bayyana a kasa, yadda za a gamsar da yunwar yadda yakamata na dogon lokaci tare da taimakon wani abun ciye ciye mai kyau da lafiya.
Duk wani nau'in kwayoyi na iya bayar da jin daɗin cikakke. Babban abu shi ne cewa rabo bai wuce gram 50 ba. Suna dauke da wani sinadari wanda jikin shi ya fi shi dacewa da furotin na dabbobi. Don haka, mutum ya daɗe yana gamsar da yunwar yayin da yake jin ƙwarin makamashi.
Karas-mai kadan kuma a lokaci guda mai amfani da abun ciye-ciye na iya zama cuku mai karamin kitse. Kawai 80 kcal a cikin 100 na wannan samfurin kiwo. Don ninka ɗanɗano ɗakin cuku mai sauƙi ne - kuna buƙatar ƙara kwayoyi ko 'ya'yan itatuwa bushe.
Wadannan 'ya'yan itatuwa da aka bushe an yarda da su:
- bushewar apricots;
- prunes
- ɓaure.
Amma 'ya'yan itatuwa da aka bushe ba za a iya ci su da yawa ba. Adadin yau da kullun zai kasance gram 50.
Menu na yau da kullun
Zaɓin zaɓuɓɓukan abincin da aka bayyana a ƙasa don nau'in sukari na 2 na sukari tare da kiba yana da shawarar kowace rana. Za'a iya yin amfani da menu na kanta dangane da abubuwan zaɓi na ɗanɗano na masu ciwon sukari.
Zai dace a lura cewa yana da kyau a dafa abinci ba tare da ƙari ba da kayan ƙanshi da kayan marmari mai zafi (tafarnuwa, barkono barkono), kamar yadda zasu iya ƙara yawan ci, wanda ba a ke so ba lokacin da yake magance wuce ƙima.
Ana amfani da Porridge a kan abincin sau ɗaya kawai a rana, zai fi dacewa da safe. Abincin da ya gabata yakamata ya zama mai sauƙi kuma aƙalla hoursan awanni kafin zuwa gado. Miyan an shirya abinci kawai akan ruwa, an zaɓi kayan lambu a matsayin kayan abinci, kuma ba a amfani da hatsi.
A ranar farko don karin kumallo, ana shafa oatmeal akan ruwa da apple ɗaya na kowane iri. Karka ɗauka cewa apple mai zaki ya ƙunshi ƙarin glucose da karuwar adadin kuzari. Za'a iya rage farin zaren ne kawai ta adadin kwayoyin a ciki.
Don abincin rana, zaku iya dafa miyar broccoli, don na biyu - kayan lambu tare da kaza. Misali, kaji mai nono. Don abun ciye-ciye, an ba shi izinin cin 150 na cuku na ƙanƙan ƙanƙara mai dinki mai yawa da kuma abarba mai bushe. Abincin dare za a stewed namomin kaza da Boiled pollock. Idan da yamma akwai jin yunwar, to, kuna buƙatar shan gilashin kefir mai ƙarancin mai.
Rana ta biyu:
- karin kumallo - buckwheat, nono kaza mai dafa, salatin kayan lambu;
- abincin rana - miyan kayan lambu, squid squid, stewed kabeji tare da namomin kaza, shayi;
- abun ciye-ciye - dafaffen kwai, salatin kayan lambu;
- abincin dare - kayan lambu da aka dafa, garin turkey, shayi;
- abincin dare - 100 grams na gida cuku, gasa apple.
Rana ta uku:
- karin kumallo - dafaffen kifi mai dafa, sha'ir lu'ulu'u, kokwamba;
- abincin rana - miyan kayan lambu, ganyen tururi, stewed asparagus wake, shayi;
- abun ciye-ciye - apples biyu mai gasa, gram 100 na cuku mai kyauta;
- abincin dare - omelet daga kwai ɗaya da kayan marmari, yanki mai burodin hatsin rai, shayi;
- abincin dare - kefir miliyan 150 na kera mai kitse.
Rana ta huɗu:
- karin kumallo - gram 150 na 'ya'yan itace ko berries, milliliters na 150 na madara, yanki na gurasar hatsin rai;
- abincin rana - miyan miya, dafaffen buckwheat, nono mai kauri, ruwan teku, shayi;
- abun ciye-ciye - shayi, wani yanki na hatsin rai da cocin tofu;
- abincin dare - kowane kayan abinci kayan lambu, squid Boiled, shayi;
- abincin dare - cuku 150 na cuku-free gida mai.
Tushen abinci a rana ta biyar na abinci na iya kunshi abinci na furotin. Irin waɗannan abincin suna ba da gudummawa ga ƙone kitsen jiki cikin sauri. Wannan ya faru ne sakamakon rashin isasshen abubuwan carbohydrates, maye gurbinsu, jiki yana ƙone kitsen.
Rana ta biyar (furotin):
- karin kumallo - omelet daga kwai ɗaya da madara mai skim, squid, shayi;
- abincin rana - broccoli miya, steamed nono, sabo kokwamba da albasa salatin, shayi;
- abun ciye-ciye - cuku 150 na cuku-mara mai gida;
- abincin dare - steamed pollock, kwai mai tafasa, ruwan teku, shayi;
- abincin dare - cuku 150 na cuku mai free-mai mai.
Rana ta shida:
- karin kumallo - apples biyu mai gasa, gram 150 na cuku gida, shayi;
- abincin rana - miya kayan lambu, taliya taliya, alkama, stewed kaza, salatin kayan lambu, shayi;
- abun ciye-ciye - dafaffen kwai, salatin kayan lambu;
- abincin dare - pike tare da kayan lambu, shayi;
- abincin dare - 100 grams na gida cuku, dintsi na 'ya'yan itatuwa.
Rana ta bakwai:
- karin kumallo - oatmeal a kan ruwa, 100 grams na berries, shayi;
- abincin rana - miyan kayan lambu, buckwheat, harshen dafa naman sa, namomin kaza, shayi;
- abun ciye-ciye - 150 grams na gida cuku, 50 grams na kwayoyi;
- abincin dare zai iya kasancewa ta hanyar kayan abinci na kayan lambu don masu ciwon sukari na 2 da masu dafaffiyar nono, shayi;
- abincin dare - cuku cuku, 50 grams na 'ya'yan itace bushe, shayi.
Idan kuna son rage nauyi da kuma shawo kan kiba, zaku iya amfani da misalin azaman menu na sama don mako guda tare da cikakken bayanin ranar.
Doka mai mahimmanci don samun sakamako mai dorewa shine cewa ɗaya daga cikin kwanakin bakwai ɗin yakamata ya zama furotin.
Girke-girke mai amfani
Da ke ƙasa akwai jita-jita waɗanda za ku iya ci har a ranar furotin. Duk kayan abinci suna da ƙananan GI da ƙarancin kalori.
An shirya salatin teku a cikin sauri, yayin da a lokaci guda mai gamsar da yunwa na dogon lokaci. Ana buƙatar tafasa squid ɗaya kuma a yanka shi gunduwa-gunduwa, sannan a yanka a cikin cubes cokali mai tafasa, albasa da sabo da kokwamba. Salatin salatin tare da yogurt ba tare da cuku ba ko cuku mai-kitse mai-kitse. Salatin ya shirya.
Za'a iya yin sausages na kaza daga ƙwayayen kaza, wanda aka yarda har akan tebur yara.
Abubuwan da za'a iya amfani da wadannan abubuwan ana bukatar su:
- fillet kaza - 200 grams;
- tafarnuwa biyu na tafarnuwa;
- madara skim - 70 milliliters.
- ƙasa baƙar fata barkono, gishiri dandana.
Sanya duk samfuran a cikin blender kuma ku doke har sai da santsi. Bayan haka, yanka fim ɗin cling a cikin kusurwa huɗu, shimfiɗa minced naman a ko'ina a tsakiyar kuma mirgine sausages. Riƙe gefuna tam.
Tafasa sausages na gida a cikin ruwan zãfi. Sau da yawa zaka iya daskarewa da dafa abinci kamar yadda ake buƙata.
Tunda ruwan 'ya'yan itace da jelly na gargajiya an hana su da ciwon sukari, zaku iya shafar nauyinku ta hanyar shirya kayan kwalliyar ƙwayar tangerine don maganin ciwon sukari na 2. Kuna buƙatar datsa kwasfa ɗaya daga cikin mandarin, zaku iya tsage shi a kananan ƙananan. Bayan zub da kwasfa tare da milil 200 na ruwan zãfi kuma bar shi ya tsaya a ƙarƙashin murfin na mintina da yawa. Irin wannan decoction zai kara rigakafi da ƙananan sukari na jini.
Bidiyo a cikin wannan labarin yayi magana game da mahimmancin yaƙar kiba a cikin nau'in ciwon sukari na 2.
