A gaban kowane nau'in ciwon sukari - tsarin abinci wanda aka tsara daidai ya shafi hanya ta wannan rashin lafiyar. An zaɓi samfurori don dafa abinci bisa ga ƙididdigar glycemic, wanda ke nuna sakamakon kowane samfurin kan ƙara yawan sukarin jini.
Vinaigrette shine abincin da mutane suka fi so. Amma ga masu ciwon sukari, ana kiran amfaninsa cikin tambaya saboda kasancewar kayan lambu tare da babban GI a girke-girke. Abin da ya sa yana da kyau a bincika dalla-dalla fa'idodi da fa'idarsa ga masu ciwon sukari.
Amfanin vinaigrette na nau'in ciwon sukari na 2 na sukari za a bayyana a ƙasa, ana bayar da bayanan GI na duk samfuran da aka yi amfani da girke-girke, kazalika da adadin kuzari da adadin raka'a gurasa (XE) na wannan tasa.
Fa'idodin Vinaigrette
Vinaigrette abinci ne na kayan lambu. Kuma kamar yadda kuka sani, kayan lambu a cikin menu na masu ciwon sukari ya kamata ya zama rabin yawan abincin yau da kullun. A lokaci guda, vinaigrette yana da ƙarancin kalori, kawai 130 kcal a kowace gram 100, da 0.68 XE.
Waɗannan alamomi masu mahimmanci, kamar yadda masu ciwon sukari ke da haɗari ga ƙiba kuma ana hana abinci mai kalori.
Babban kayan lambu na wannan tasa shine beets. Yana da arziki a cikin bitamin da ma'adanai, yana taimakawa tsaftace hanji daga gubobi, kuma yana hana maƙarƙashiya. Amma yin amfani da wannan kayan lambu yana contraindicated a cikin mutane tare da rikice-rikice na gastrointestinal fili, ulcers da urolithiasis.
Beets suna da arziki a cikin:
- Bitamin B;
- Vitamin C
- bitamin PP;
- vanadium;
- potassium
- magnesium
- aidin;
- jan ƙarfe
Karas ya ƙunshi pectin, beta-carotene, wanda ke haɓaka isharar gani.
Dankali shine mafi ƙarancin kayan lambu, yayin da yake da babban GI. A cikin girke-girke, ba tare da tsoro ba, zaku iya amfani da sauerkraut da pickles - suna da ƙananan GI kuma basu da tasiri game da karuwar sukarin jini.
Vinaigrette don ciwon sukari na mellitus na nau'in insulin mai cin gashin kansa an yarda dashi azaman, banda, ba sau da yawa fiye da sau da yawa a mako. Yankin zai sanya gram 200.
Kayan GI don vinaigrette
Abin takaici, a cikin wannan kwano akwai kayan abinci da yawa waɗanda ke da babban GI - waɗannan su ne karas, dankali da beets. Abubuwan da aka ba da izini tare da ƙarancin GI sune wake, farin kabeji, da yankakken cucumbers.
Miya vinaigrette don masu ciwon sukari, yana da kyau ba zaɓi ga man zaitun. Idan aka kwatanta da man kayan lambu, yana da wadataccen abinci a cikin bitamin, kuma yana taimakawa wajen cire mummunan cholesterol daga jiki. Kuma wannan matsala ce ta kowa da yawa ga marasa lafiya.
Don rage GI dankalin Turawa, zaku iya jiƙa sabo da peroled tubers a cikin ruwan sanyi da daddare. Saboda haka, wuce haddi sitaci "bar" da dankalin turawa, wanda Forms babban index.
Kayan GI na vinaigrette:
- Boiled da aka kawo - BUDURWAR 65;
- tafasasshen karas - 85 FASAHA;
- dankali - KUDI 85;
- kokwamba - raka'a 15;
- farin kabeji - raka'a 15;
- dafaffen wake - 32 LATSA;
- man zaitun - 0 LATSA;
- gwangwani na gida-gwangwani - 50 LATSA;
- ganye (faski, dill) - 10 FASAHA;
- albasa - raka'a 15.
Abin lura ne cewa beets da karas suna ƙara GI ɗinsu kawai bayan maganin zafi. Don haka, sabon karas suna da mai nuna raka'a 35, kuma yana beets raka'a 30. Lokacin dafa abinci, waɗannan kayan lambu "rasa" fiber, wanda ke aiwatar da aikin har ma da rarraba glucose.
Idan an yanke shawarar yin vinaigrette don ciwon sukari tare da Peas, to, yana da kyau don adana shi da kanka. Tun da hanyar masana'antu na adana yana amfani da ƙari ba kawai ƙarin abubuwa masu haɗari ba, har ma suna amfani da sashi kamar sukari.
Saboda haka, amsar da ta dace ga tambayar - shin zai yiwu a ci vinaigrettes don nau'in ciwon sukari na 2 kawai idan ƙayyadaddun yau da kullun na tasa bai wuce gram 200 ba.
Abincin Vinaigrette
Zai dace a lura cewa nan da nan cin vinaigrette da duk wasu jita-jita waɗanda suka haɗa da abinci tare da matsakaici da babban GI sun fi kyau da safe, zai fi dacewa da karin kumallo. An yi bayanin wannan a sauƙaƙe - glucose mai yawa yana da sauƙi ga jiki don aiwatar yayin aiki na jiki, wanda ke faruwa da safe.
Tare da nau'in ciwon sukari na 2, zaka iya amfani da girke-girke iri-iri na vinaigrette, da yawaita dandano da wake, Peas ko farin kabeji.
Ya kamata ku san wata doka ta dafa abinci: don kada beets ɗin ya lalata sauran kayan lambu, an yanke shi daban kuma an yayyafa shi da man kayan lambu. Kuma gauraye da sauran sinadaran nan da nan kafin yin hidima.
Tsarin girke-girke na asali wanda zai buƙaci waɗannan kayan abinci:
- beets Boiled - 100 grams;
- Peas gwangwani - 100 grams;
- dankali - 150 grams;
- Boiled karas - 100 grams;
- guda wani abincin tsami;
- albasa daya.
Yanke albasa a cikin cubes kuma jiƙa na rabin sa'a a cikin marinade - vinegar da ruwa a gwargwado ɗaya zuwa ɗaya. Bayan shi, matsi da wuri a cikin jita-jita. Yanke duk kayan abinci a cikin cubes daidai da kakar tare da man kayan lambu. Ado da tasa tare da yankakken ganye.
Za'a iya amfani da man ganye na ganyayyaki. Man zaitun tare da thyme yana da kyau. Don yin wannan, an sanya rassan bushe na thyme a cikin akwati tare da mai kuma an saka su a cikin duhu, wuri mai sanyi na akalla awanni 12.
Ga masoya irin wannan salatin kayan miya mai laushi kamar mayonnaise, yana da kyau a maye gurbin shi da cuku gida mai laushi, alal misali, Danone TM ko Village House ko masana'antun masana'antu ko yogurt na gida.
Tsarin girke-girke na yau da kullun don vinaigrette ana iya canza shi sau da yawa, yana haɗaka tare da sauran kayan abinci. Sauerkraut, dafaffen wake ko namomin kaza mai daɗaɗa suna tafiya da waɗannan kayan lambu. Af, da GI na namomin kaza na kowane iri ba ya wuce 30 KUDI.
Tare da kyakkyawan zane, wannan salatin zai zama ado na kowane tebur na hutu. Kayan lambu za a iya sanya shi kuma a yi ado da shi tare da sprigs na greenery. Kuma zaku iya sanya vinaigrette a cikin ƙananan ƙananan salatin salatin.
Ga masoya na farantin abinci mai gamsarwa - an ƙara nama a cikin kwano. An bada shawarar mai zuwa ga masu ciwon sukari:
- naman kaza;
- turkey;
- quail;
- naman sa.
Mafi kyawun haɗuwa tare da vinaigrette shine naman sa. Wannan nama galibi ana saka salatin ne. Irin wannan girke-girke zai zama cikakken abinci don masu ciwon sukari.
Janar shawarwari
Kayan lambu da ake amfani da su a cikin vinaigrette banda kuma ba a ba su izinin amfani da yau da kullun ba. Sai dai sabo da karas.
Gabaɗaya, jita-jita kayan lambu ya kamata ya mamaye menu na masu ciwon sukari. Za'a iya shirya salati iri iri, miyar wake, sutturu, da casseroles daga garesu. Kayan lambu suna da wadatar fiber da bitamin.
Babban abu a cikin shirya kayan lambu shine a zaɓi kayan lambu na kayan lambu, sune mafi mahimmanci a cikin abubuwan gina jiki. Zaɓin samfuran samfuran daga wannan rukuni tare da ƙarancin GI yana da girma sosai, wanda zai ba ku damar yin abincin da ya bambanta kuma ba mai ƙima ba ne ga abincin mai lafiya.
Kayan lambu na bada izinin kamuwa da cutar siga ta kowane nau'in:
- squash;
- kabeji - fari, Brussels, jan kabeji, broccoli da farin kabeji;
- lentil
- tafarnuwa
- kwai;
- barkono da barkono kararrawa;
- Tumatir
- zaituni da zaituni;
- wake bishiyar asparagus;
- radish.
Kuna iya haɗawa da jita-jita tare da ganye - faski, dill, basil, alayyafo ko letas. Yana da amfani a dafa stew kayan lambu don masu ciwon sukari nau'in 2 a cikin mai dafa jinkirin ko kwanon rufi. Ta canza kayan abinci ɗaya kawai, zaku iya samun sabon kwano kowane lokaci.
Babban abinda za'a lura dashi shine lokacin dafa abinci na kowane kayan lambu. Misali, ana ƙara tafarnuwa a ƙarshen dafa abinci, saboda yana da ɗan adadin ruwa kuma yana iya ƙone da sauri. Mafi kyawun lokacin shine minti biyu.
An shirya jita-jita na kayan lambu na farko akan ruwa ko kuma broth mara laushi na biyu. Gabaɗaya, masana ilimin kimiya na kimiyyar kimiya sun ba da shawarar ƙara da naman da aka dafa da miya a cikin miya, wato, kai tsaye kafin hidimar tasa tasa.
'Ya'yan itãcen marmari da berries don marasa lafiya da ciwon sukari an yarda ba su wuce gram 150 a rana ba. An hana yin ruwan 'ya'yan itace daga gare su, tunda GI nasu yana da girma saboda hasarar fiber lokacin aiki. Kawai gilashin ruwan 'ya'yan itace zasu iya tayar da glucose jini ta 4 mmol / L a cikin minti goma. Amma ruwan tumatir, akasin haka, ana bada shawarar a cikin adadin 200 ml kowace rana.
'Ya'yan itãcen ƙananan GI
- guzberi;
- baki har da jan currants;
- ceri mai zaki;
- Bishiyoyi
- rasberi;
- pear;
- jurewa;
- Kwayabayoyi
- Apricot
- apple.
Yawancin marasa lafiya sun yi kuskuren yin imani da cewa apples mai zaki sun ƙunshi ƙarin glucose fiye da nau'in acidic. Wannan ra'ayin kuskure ne. Abincin wannan 'ya'yan itace yana shafar adadin acid ne kawai.
'Ya'yan itãcen marmari da berries ba kawai cin abinci sabo ne da kuma salati na' ya'yan itace. Za'a iya yin Sweets mai amfani daga gare su, alal misali, marmalade mai ƙonewa, wanda aka ba shi izinin masu ciwon sukari. Irin wannan magani ya yarda da safe. Dangane da dandano, marmalade ba tare da sukari ba ya ƙasa da adana marmalade.
Bidiyo a cikin wannan labarin yana ba da girke-girke don vinaigrette na abinci.
