Sau da yawa, tare da nau'in ciwon sukari na 2, mutane suna da kiba, wanda ke tattare da faruwa "cuta" mai daɗi. Amma akwai wasu keɓaɓɓun lokacin da marasa lafiya ba su sami mai ba, amma akasin haka, har ma da ingantaccen abinci mai gina jiki suna rasa nauyin jiki.
Wannan ya faru ne ta hanyar keta tsarin rayuwa a cikin jiki saboda lalata tsarin tsarin endocrine. Ya nuna cewa glucose din ba zai iya daukar jiki gaba daya ba, kuma jiki yana karbar makamashi ba kawai daga kyallen takarkari ba, har ma daga tsoka.
Idan muka yi watsi da asarar nauyi mai sauri, to mara lafiya baya ware cigaban dystrophy. Sabili da haka, yana da mahimmanci don fara kawar da wannan matsala a cikin lokaci da sauri samun nauyi tare da mellitus na ciwon sukari na nau'ikan farko da na biyu.
A ƙasa, za muyi la’akari da yadda za a warke daga cutar sankara, a bayyana tsarin abinci mai gina jiki wanda ke inganta haɓaka nauyi kuma yana daidaita matakan glucose na jini, kazalika da gabatar da menu ƙaddara.
Janar shawarwari
Yana da mahimmanci ga masu ciwon sukari su sami nauyi daidai, wato, ba saboda maganin carbohydrates mai sauri da abinci mai mai mai ɗauke da mummunan cholesterol ba. Sun zauna don watsi da wannan shawarar, to, ba a cire haɗarin haɓakar haɓakawa da bugun bugun jini ba.
Abincin abinci don kamuwa da cuta a cikin manya yakamata ya daidaita kuma ya ƙunshi samfuran dabbobi da kuma kayan lambu. Abinci tare da carbohydrates masu rikitarwa wajibi ne a kowane abinci, kuma ba kawai don cin abincin rana ko abincin dare ba, kamar yadda aka tsara don maganin abinci don ciwon sukari. Hakanan yana da mahimmanci a ci a lokutan kullun, a cikin ƙananan rabo. Daidaitawar ruwa akalla lita biyu a rana.
Yana da ƙima matuƙar amfani don amfani da gram 50 na kwayoyi kowace rana don matsalar rashi nauyi. Sun ƙunshi sunadarai waɗanda kusan jiki ke ɗaukar su. Bugu da ƙari, wannan samfurin yana da girma a cikin adadin kuzari kuma yana da ƙarancin ma'aunin glycemic index (GI).
Daga abin da ke sama, wanda zai iya bambance irin kayan yau da kullun na abubuwan gina jiki don samun nauyi:
- abinci akalla sau biyar a rana;
- yawan hadaddun carbohydrates da aka cinye ya kasu daidai kuma aka rarraba kowace abinci;
- yau da kullun ku ci 50 na kwayoyi;
- sau ɗaya a mako an ba shi damar cin kifin mai mai a cikin dafaffen nama ko kuma steamed - tuna, mackerel ko kifi;
- ku ci a lokuta na yau da kullun;
- duk abinci ya kamata ya zama yana da ƙananan GI, don kar ya tsokani tsalle-tsalle cikin matakan sukari na jini;
- ko da rashin ci, kar ku tsallake abinci.
Waɗannan jagororin zasu taimake ka ka sami nauyi a nau'in 1 da nau'in ciwon sukari na 2.
Na dabam, ya kamata ku kula da GI kuma kuyi yadda za ku zaɓi samfuran don abincin mai haƙuri.
Alamar Glycemic Product
Ofayan abin da aka ci nasarar abincin shine samfuran da aka zaɓa. Endocrinologists suna tsara tsarin abinci mai gina jiki bisa ga tebur na samfuran GI.
Wannan alamar yana nuna karuwar glucose na jini bayan cin wani samfurin. Marasa lafiya yakamata su zaɓi abinci mai ƙarancin GI, kuma abinci tare da ƙimar matsakaici lokaci-lokaci ana karɓuwa a cikin abincin.
Akwai samfurori da yawa tare da GI na sifili, amma wannan baya nufin an basu damar zuwa teburin. An yi bayanin komai a sauƙaƙe - wannan abincin bai ƙunshi carbohydrates ba, amma yana cika nauyin cholesterol mara kyau. Wanne yana da haɗari musamman ga masu ciwon sukari, saboda yana tsokani samuwar ƙwayoyin cholesterol. A sakamakon haka, jiragen ruwan sun toshe.
An rarraba GI zuwa rukuni uku:
- 0 - 50 LATSA - ƙananan alamu;
- Raka'a 50 - 69 - matsakaici;
- Unitsungiyoyi 70 kuma a sama babban alama ne.
Samfura tare da alamomi sama da 70 NA BIYU na iya ƙara yawan sukarin jini da sauri.
Abin da abinci ya ba zaɓi
An bayyana ka'idodin da ke sama yadda za a sami nauyi a cikin nau'in ciwon sukari na 2 da ciwon sukari na 1. Yanzu kuna buƙatar sanin irin nau'in abincin da za ku ba da fifiko ga kuma yadda za ku tsara abincinku yadda ya kamata.
Don haka, kayan lambu sune samfuran farko don masu ciwon sukari, wanda ke samar da kusan rabin abincin yau da kullun. Zabi nasu yalwatacce, wanda zai baka damar kirkirar jita-jita wanda zai dandana kamar jita-jita na mutumin lafiya.
Salatin, miyar abinci, kayan dafaffen abinci da kayan dafaffen abinci an shirya su daga kayan lambu. Kyakkyawan "mataimaka" a cikin nauyin nauyi sune legumes, yayin da suke da ƙananan GI. Kullum ya cancanci dafa abinci daga lentil, Peas, chickpeas ko wake.
Hakanan zaka iya cin irin waɗannan kayan lambu:
- albasa;
- kowane irin kabeji - Brussels sprouts, broccoli, farin kabeji, fari da ja kabeji;
- kwai;
- squash;
- Tumatir
- radish;
- radish;
- kokwamba
- zucchini;
- kararrawa barkono.
Don motsa kuzari, zaku iya cin barkono mai zaki da tafarnuwa. Hakanan, ba a haramta ganye ba - faski, dill, tafarnuwa daji, Basil, alayyafo da letas.
Amfani da 'ya'yan itatuwa da berries don ciwon sukari yana da iyaka, har zuwa gram 200 a rana. A lokaci guda, ya fi kyau ku ci su don karin kumallo. Bayan haka, glucose da aka karɓa daga jini daga waɗannan samfuran shine mafi kyawun abubuwan da mutum ya ɗauka.
Fruitsa fruitsan itãcen marmari na ɗauke da bitamin da abubuwan ma'adinai masu yawa. Amma zaka iya dafa kowane irin kayan zaki ba tare da sukari ba daga gare su. Misali, jelly, marmalade, 'ya'yan itace candied ko jam.
'Ya'yan itãcen marmari da berries tare da mai nuni zuwa 50 SHAWARA:
- ceri mai zaki;
- Kari
- Apricot
- peach;
- nectarine;
- pear;
- jurewa;
- baƙar fata da launin ja;
- bishiyoyi da tumatir;
- apples iri daban-daban.
Mutane da yawa marasa lafiya sun yi imani da kuskuren cewa mafi ƙoshin tuffa, mafi yawan glucose da ke ciki. Wannan ba haka bane, acid na zahiri ne kawai yake dauke dashi wanda yake bada acid din, amma ba glucose.
Cereals sune tushen ƙarfi. Suna ba da jin daɗin jin daɗi na dogon lokaci. Ana ƙara hatsi a cikin miya da kuma shirya daga gare su girke-girke na gefe. Hakanan zaka iya ƙara 'ya'yan itatuwa da aka bushe (busassun apricots, prunes da ɓaure) a hatsi, sannan kuna samun kwano mai cike da karin kumallo.
Wasu hatsi suna da babban GI, saboda haka ya kamata ka zaɓi wannan samfurin a cikin abincinka a hankali. Akwai kuma wasu banda. Misali, masara tafarnuwa. Her GI yana da girma, amma har yanzu likitoci sun ba da shawarar cewa a shigar da irin wannan kayan kwandon a cikin menu sau ɗaya kowane mako.
Af, yumbuf mai kauri, mafi girman kannenta, saboda haka yana da kyau a dafa alkama mai ƙwaya, a ƙara ƙaramin man shanu. Lokacin da nauyin jikin ya inganta, kawar da mai daga abincin.
An yarda da hatsi mai zuwa:
- buckwheat;
- sha'ir lu'ulu'u;
- shinkafa launin ruwan kasa;
- ganyen sha'ir;
- alkama alkama.
An ba shi damar cin ƙwai fiye da kwai ɗaya kowace rana, saboda gwaiduwa ta ƙunshi adadin ƙwayar cuta mara kyau.
Tun da abinci mai gina jiki don samun nauyi a cikin ciwon sukari yana haɗuwa tare da amfani na yau da kullun na carbohydrates mai rikitarwa, zai zama mai kyau don ƙarin abinci da yawa tare da burodi. Ya kamata a shirya shi daga wasu nau'in gari, wato:
- hatsin rai
- buckwheat;
- lilin;
- oatmeal.
A kayan zaki, yin burodi tare da zuma ba tare da sukari an ba da izini amma ba fiye da gram 50 a rana ba.
Nama, kifi da abincin teku sune tushen tushen furotin. Dole ne a ci wannan samfurin yau da kullun. Ya kamata ka zabi irin nau'ikan kitse na kifi da kifi, ka cire ragowar kitsen da fatansu.
Naman abinci, kifi da abincin teku:
- naman kaza;
- turkey;
- naman zomo;
- quail;
- hanta kaza;
- talla;
- Pike
- perch;
- kowane abincin teku - squid, kyanwa, jatan lande, mussel da dorinar ruwa.
Lokaci-lokaci, zaku iya cutar da kan ku da dafaffiyar harshe ko naman sa.
Madara da kayayyakin madara da aka dafa suna da wadatar abinci a cikin kalsiyam. Zasu iya yin azaman abincin dare na biyu, ba tare da juyar da tsarin narkewar abinci ba kuma ba tare da haifar da tsalle-tsalle cikin matakan sukari na jini ba.
M-madara kayayyakin da aka yi daga madara awaki, kamar tan ko ayran, suna taimakawa wajen samun nauyi.
Jeri
Da ke ƙasa akwai menu wanda ke mai da hankali kan yadda za a sami nauyi a cikin nau'in ciwon sukari na 2. Lokacin tattara wannan abincin, an yi la'akari da mahimmancin samfuran GI.
Ana iya canza jita-jita dangane da abubuwan da kuka zaɓin ɗanɗano na haƙuri.
Rana ta farko:
- karin kumallo na farko - 150 grams na 'ya'yan itace, gilashin ayran;
- karin kumallo na biyu - oatmeal tare da 'ya'yan itatuwa da aka bushe, shayi, yanki na gurasar hatsin rai;
- abincin rana - miyan kayan lambu, garin tafarnuwa, hanta kaza a cikin miya, kofi tare da cream 15% mai;
- abincin rana da yamma - jelly a kan oatmeal, yanki na gurasar hatsin rai;
- abincin dare na farko - shinkafa launin ruwan kasa, kifin kifi, shayi;
- Abincin dare na biyu shine abinci mai curd, apple daya.
Rana ta biyu:
- karin kumallo na farko - cuku gida, 150 grams na berries;
- karin kumallo na biyu - omelet tare da kayan lambu, yanki na gurasar hatsin rai, kofi tare da cream;
- abincin rana - buckwheat miya, pea puree, nono mai kaza, salatin kayan lambu, shayi;
- Abincin rana da yamma zai ƙunshi cuku-cuku ba tare da sukari da koren shayi ba;
- abincin dare na farko - kabeji stewed tare da namomin kaza, dafaffen harshen naman, shayi;
- abincin dare na biyu - gilashin kefir, giram 50 na kwayoyi.
Bidiyo a cikin wannan labarin yana ba da girke-girke don kek na masu ciwon sukari.
