Babban mahimmancin sarrafa sukari na jini a cikin nau'in ciwon sukari na 2, ko kuma kamar yadda ake kira shi da nau'in insulin-mai cin gashin kansa, abinci ne mai ƙanƙara. Hakanan, irin wannan abincin yana ragewa kusan zuwa sifili da haɗarin daban-daban na rikice-rikice daga cutar "mai daɗi".
Abin takaici, yawancin marasa lafiya ba su kula da menu ba, suna yin watsi da shawarar likitancin endocrinologist. Sakamakon haka, wannan ya ƙunshi amfani da magunguna masu rage ƙwayar sukari, kuma a cikin manyan lokuta - maganin insulin na tsawon rai.
Wani fasalin nau'in ciwon sukari na biyu shine cewa sel da kyallen takarda sun rasa hankalinsu ga insulin na hormone, amma duk da haka, sun ɗan ɗauke shi. Wannan shine dalilin da ya sa babban aikin mai haƙuri shine rage kwararar glucose a cikin jini domin yawan insulin ya iya sha.
Da ke ƙasa za a bayyana abin da abinci mai gina jiki ya kamata don nau'in ciwon sukari na 2, an gabatar da menu na ƙima, an ba da girke-girke masu amfani, kazalika da shawarwari don zaɓar abinci don abincin yau da kullun.
Yadda ake ci da zabi abinci
Abincin abinci don ciwon sukari ya kamata ya kasance low-carb, watau, ƙunshi mawuyacin halin rushe carbohydrates. Zai iya zama hatsi, 'ya'yan itatuwa da kayan marmari.
Tushen yau da kullun ya haɗa da samfuran tsire-tsire da asalin dabbobi. Yana da mahimmanci cewa kowace rana mara lafiya ya ci hatsi, kayan lambu, 'ya'yan itatuwa, nama ko kifi, har ma da kayan kiwo.
Sau da yawa, ɗayan abubuwan da ke haifar da wannan rashin lafiyar shine kiba, yawancin nau'in ciki. Don haka kuna buƙatar tsayar da nauyin mai ciwon sukari ku ci abinci mai ƙarancin kalori.
Za'a iya bambance waɗannan ka'idodi na yau da kullun don cin abinci:
- rabo ne karami;
- An hana yin wuce gona da iri da jin yunwa;
- sha akalla lita biyu na tsarkakakken ruwa kowace rana;
- yi ƙoƙarin shirya abinci a tsaka-tsakin kullun kuma a lokaci guda;
- Kada ku dafa ta dafa shi;
- duk samfuran yakamata ya kasance mai ƙaran kalori, ban da kwayoyi (abincin yau da kullun zai wuce gram 50);
- Wajibi ne a tattara nau'ikan abincin yau da kullun don haƙuri don kar ya sami sha'awar cin samfurin "haramtacce".
Endocrinologists ba koyaushe suke gaya wa marasa lafiya game da yadda za a zabi abinci don cin abinci ba. Bayyana kanta ga labarin haramtaccen abinci. Wannan hanyar ba daidai ba ce, saboda mai ciwon sukari ba ya ba da shawarar yawan abinci da aka ba shi.
Zaɓin samfuran samfuran ana yin su ne musamman bisa ga teburin ma'anar glycemic ɗin su.
Glycemic Index (GI) na samfuran abinci
Wannan darajar tana nuna tasirin wani samfurin bayan amfaninsa akan ƙara yawan matakan glucose na jini. Abubuwan kayan abinci sune waɗanda ke da alamomi zuwa raka'a 50. Abinci, tare da ƙimar matsakaici, watau, daga raka'a 50 zuwa raka'a 69, an yarda har sau biyu a mako.
Abinci da abin sha a cikin abin da ke nuna alamar raka'a 70 da sama da aka haramta matuƙar. Zai iya haɓaka sukari da 4 - 5 mmol / l a cikin mintuna goma bayan amfani dashi.
Hanyoyin maganin zafi ba su shafar karuwa a cikin ƙididdigar. Na ɗaya, kuma akwai banda wannan dokar, kamar su karas da beets. GI dinsu a cikin sabon tsari yana da mai nuna kusan raka'a 35, amma a cikin raka'a 85. Af, idan an kawo kayan lambu da 'ya'yan itace a cikin mashed dankali, to ƙasan zai karu.
Da ke ƙasa akwai jerin abinci mafi yawan gama gari waɗanda ke da babban alamomi a cikin abincin mutum mai lafiya. Wadannan sun hada da:
- dankali a kowane nau'i;
- kowane ruwan 'ya'yan itace;
- Boiled karas da beets;
- kabewa
- semolina;
- kankana;
- man shanu da kirim mai tsami;
- farin shinkafa;
- masara da kayan kwalliya daga shi;
- alkama gari.
Akwai samfurori da yawa waɗanda ƙididdigar ba ta da sifili. Da alama ana iya cinye su da ƙarancin adadin, saboda glucose a cikin jini baya tashi. Irin waɗannan abincin sun haɗa da, alal misali, man alade da man kayan lambu. Amma a nan akwai matsaloli.
Misali, mai ba ya dauke da carbohydrates, kodayake, yana da yawa a cikin adadin kuzari kuma yana da wuce haddi mara kyau, wanda ke haifar da tasirin jijiyoyin jini. Wannan lamari ne mai hatsarin gaske, musamman ga masu ciwon suga da ke fama da wannan cutar.
Takaita bayanan da ke sama, yana da kyau a kammala cewa samfuran abinci don rage cin abinci daga masu ciwon sukari ya kamata ya zama ƙasa a cikin GI da low-kalori.
Lafiya kalau
Kayan lambu ya kamata ya mamaye mafi yawan abincin yau da kullun, har zuwa rabi. Ana iya cin su da karin kumallo da kuma abincin rana da abincin dare. An yi jita-jita iri-iri daga kayan lambu - miya, salak, abinci masu cin abinci iri iri.
Wajibi ne a ci kyawawan kayan lambu aƙalla sau ɗaya a rana, tunda suna da sinadaran bitamin da ma'adanai masu amfani sosai. Lokacin dafa kayan lambu, ya kamata ka basu magani mai laushi, shine, ware abinci. Mafi kyawun zaɓuɓɓuka shine tururi, yin burodi a cikin tanda ko matsewa.
Zaɓin kayan lambu da ƙananan ƙididdiga yana da faɗi sosai kuma wannan yana ba ku damar dafa abinci da yawa daban-daban don dandana. Hakanan, ba a haramta ganye ba - faski, dill, oregano da basil.
Girke-girke na namomin kaza stewed tare da sha'ir sha'ir yana ɗaya daga cikin mashahuri tsakanin masu ciwon sukari. Gaskiyar ita ce namomin kaza na kowane nau'in suna da GI wanda yakai raka'a 35, kuma sha'ir lu'ulu'u shine kawai raka'a 22. Hakanan irin wannan kayan kwandon shagon kwalliyar bitamin ne ba za'a iya canzawa ba.
Abubuwan da za'a iya amfani da wadannan abubuwan ana bukatar su:
- sha'ir lu'ulu'u - 300 grams;
- namomin kaza zakara - 400 grams;
- albasa guda;
- wani yanki na albasarta kore;
- tablespoon na man zaitun;
- gishiri, ƙasa baƙar fata barkono - dandana.
Tafasa sha'ir har dafa shi. Ana dafa shi kimanin minti 45, daidai gwargwado ɗaya zuwa ɗaya da ruwa. Bayan yin kwalliyar shinkafa, sai a wanke shi a karkashin ruwa mai gudu.
Yanke namomin kaza cikin bariki kuma sanya a cikin kwanon rufi da mai, gishiri da barkono. Yanke albasa a cikin rabin zobba kuma ƙara da namomin kaza. Dame a ƙarƙashin murfin da aka rufe akan zafi kadan sai a dafa, kimanin mintuna 15 zuwa 20. Aan mintuna kaɗan kafin ƙarshen, ƙara yankakken albasa yankakken a cakuda naman kaza, Mix komai.
Hada porridge da stewed namomin kaza. Wannan tasa zai zama cikakken cikakken karin kumallo. Da kyau, sun zauna don ƙara samfurin nama a ciki, to, muna samun abincin dare mai ban sha'awa.
Yawancin marasa lafiya sau da yawa suna wasa da abin da za su dafa don abun ciye-ciye. Yana da matukar muhimmanci a yi haske. Kuma a nan kayan lambu ma zasu iya zuwa ga ceto, daga abin da zaku iya salatin abinci mai sauƙi.
Abubuwan da za'a iya amfani da wadannan abubuwan ana bukatar su:
- Kabeji na Beijing - 150 grams;
- karamin karas;
- daya kokwamba daya;
- kwai da aka dafa;
- bunch of dill and faski;
- wani yanki na albasarta kore (idan ana so, zaka iya yin ba tare da ita ba);
- gishiri dandana;
- man zaitun don miya.
Grate karas a kan m grater, kabeji, sara da albasarta finely sara, a yanka ya hadu da kwan da kokwamba cikin cubes. Haɗa dukkan kayan abinci, gishiri da kakar tare da man zaitun. Haske, kuma mafi mahimmanci, abun ciye-ciye lafiya a shirye.
Daga kayan lambu, zaku iya shirya hadaddun tasa, wanda zai zama ban mamaki ban da ko da tebur na abinci. Tabbas, irin wannan dafa abinci zai ɗauki ɗan lokaci. Ana buƙatar samfurori masu zuwa:
- kwai biyu;
- kaji daya;
- kananan tumatir guda biyu;
- ƙasa baƙar fata barkono;
- albasa guda;
- tafarnuwa
- man zaitun;
- cuku mai wuya.
Tsallake kaji fillet da albasa ta hanyar garin niƙa ko sara a cikin blender, barkono da gishiri. Yanke eggplant lengthwise cikin sassa biyu kuma yanke ainihin. Cika wannan kogon tare da minced kaza.
Wajibi ne don cire fata daga tumatir - zuba tafasasshen ruwa a kansu kuma ku sanya guguwa mai siffa a saman. Don haka fatar za ta rarrabe a hankali. Kawo tumatir tare da tafarnuwa zuwa yanayin puree, a cikin blender ko rub ta sieve.
Man shafawa a saman yalwar kwai tare da tumatir miya, yayyafa da cuku a saman, grated a kan m grater. Man shafawa kwanon burodi tare da man zaitun, sanya eggplant. Cook a cikin tanda 180 ° C preheated na minti 40.
Lokacin yin hidima, yayyafa kayan kwai da ganye ko kuma ado da ganye basil.
Jeri
Don samun fahimtar yadda ake yin abincin ga masu ciwon sukari na 2 don kada sukari ya tashi, an ba da misali menu na ƙasa. Tabbas, an ba da izinin canzawa, dangane da fifikon abubuwan dandano na mai haƙuri.
Babban abu shine cewa maye gurbin jita-jita shine m. Abincin da aka gabatar ya hada da abinci shida, amma an ba shi damar rage su zuwa biyar.
Hakanan ya kamata a tuna cewa abincin dare na biyu ya zama mai sauƙi. Babban zaɓi shine samfurin madara wanda aka dafa shi ko salatin kayan lambu.
Rana ta farko:
- karin kumallo A'a 1 - oatmeal tare da 'ya'yan itatuwa masu bushe, koren shayi;
- karin kumallo A'a 2 - salatin kayan lambu, kwai tafasasshen, shayi mai baƙar fata;
- abincin rana - miya tare da kayan lambu, buckwheat, cut ɗin kaji, tururi na hatsin rai, abincin ganye;
- abun ciye-ciye - yanki guda na burodi mai hatsin rai tare da mangwaron hancin kaza, kofi tare da abun mai kitse wanda bai wuce 15% ba;
- abincin dare No. 1 zai zama ganyen kayan lambu don nau'in masu ciwon sukari guda 2 da dafaffen pollock, shayi;
- lambar abincin dare 2 - 150 grams na cuku mai-mai mai mai yawa, pear ɗaya.
Rana ta biyu:
- karin kumallo A'a 1 - apples guda biyu da aka gasa, 200 milliliters ayran;
- karin kumallo A'a 2 - qwai mai cike da kayan lambu, yanki mai burodin hatsin rai, koren shayi;
- abincin rana - miyan kifi tare da shinkafa mai launin fari, kayan kwalliya, hanta kaza a cikin tumatir, kofi tare da cream;
- abun ciye-ciye - yanki na gurasar hatsin rai, cakulan tofu, kofi tare da kirim;
- abincin dare No. 1 - fis puree, harshen dafa naman sa, salatin kayan lambu, ganye na shayi;
- lambar abincin dare 2 - 150 milliliters na kefir da kuma hannunku na walnuts.
Rana ta uku:
- karin kumallo A'a 1 - sha'ir tare da namomin kaza, yanki na gurasar hatsin rai;
- karin kumallo A'a 2 - 200 grams na strawberries, gilashin yogurt;
- abincin rana - miya na beetroot ba tare da beets, stewed bishiyar asparagus wake, Boiled squid, yanki na hatsin hatsin rai, ganye na shayi;
- abun ciye-ciye - jelly akan oatmeal, yanki na gurasar hatsin rai;
- abincin dare No. 1 - masara, sha'ir, dafaffen kwandon, salatin kayan lambu, kofi tare da cream;
- lambar abincin dare 2 - 150 grams na cuku-free gida mai, 50 grams na bushe apricots.
Rana ta huɗu:
- karin kumallo A'a 1 - busasshen maras nauyi, kofi tare da cream;
- karin kumallo A'a 2 - steamed omelet tare da madara, yanki na hatsin hatsin rai, shayi na ganye;
- abincin rana - miyan hatsi, taliya, alkama, taliya, naman alade, salatin kayan lambu, baƙar fata;
- abun ciye-ciye - apples biyu mai gasa, gram 100 na cuku mai kyauta;
- abincin dare No. 1 - stew kayan lambu, squid squid, yanki na hatsin rai, kore shayi;
- lambar abinci 2 - 150 milliliters na ayran.
Rana ta biyar:
- karin kumallo A'a 1 - oatmeal tare da 'ya'yan itatuwa da aka bushe, shayi;
- karin kumallo A'a 2 - 200 grams apricot, cuku mai-mai mai mai yawa;
- abincin rana - miyan kayan lambu, buckwheat, kifin kifi, salatin kayan lambu, shayi na ganye;
- abun ciye-ciye - gilashin ryazhenka, yanki na gurasar hatsin rai;
- abincin dare No. 1 - kayan lambu da aka dafa, dafaffen kaza, kofi tare da kirim;
- lambar abincin dare 2 - apples mai gasa biyu, dinki na gyada.
Rana ta shida:
- karin kumallo A'a 1 - ƙwai mai ƙwai tare da kayan lambu, yanki na burodin hatsin rai, shayi;
- karin kumallo A'a 2 - 200 grams na jimla, gilashin kefir;
- abincin rana - miyan kifi tare da shinkafa mai launin ruwan kasa, mabuɗin nama a cikin tumatir, yanki mai burodin hatsin rai, shayi;
- abun ciye-ciye - curd soufflé, kofi tare da cream;
- abincin dare No. 1 - wake stewed, dafaffiyar turkey, shayi na ganye;
- lambar abincin dare 2 - 50 na kwayoyi da 50 grams na prunes, baƙar fata.
Rana ta bakwai:
- karin kumallo A'a 1 zai kunshi cuku da zuma maimakon sukari da kofi tare da kirim;
- karin kumallo A'a 2 - oatmeal tare da 'ya'yan itatuwa masu bushe, koren shayi;
- abincin rana - beetroot miya ba tare da beets, kabeji braised tare da shinkafa launin ruwan kasa, cutlet na kifi, yanki na gurasar hatsin rai, shayi;
- abun ciye-ciye - gida soufflé cuku, apple da pear;
- abincin dare No. 1 - buckwheat, hanta kaza a cikin miya, yanki mai burodin hatsin rai, koren shayi;
- lambar abincin 2 - gilashin ayran.
A cikin bidiyon a cikin wannan labarin, an gabatar da samfurori waɗanda ba su da amfani kawai, amma suna taimakawa rage yawan sukarin jini.
