Ciwon sukari (mellitus), ko da wane irin nau'in, yana buƙatar mai haƙuri ya canza yanayin abincin da ƙa'idodin cin abinci. Duk wannan ya zama dole don daidaita sukarin jini da hana rikice-rikice na "mai daɗi".
Babban mahimmancin zaɓin samfuran samfuri shine ƙirar glycemic index (GI). Wadannan dabi'u sune ke jagorar endocrinologists a cikin shirye-shiryen kula da abinci. Menu na yau da kullun yakamata ya ƙunshi kayan kiwo ko madara mai tsami, 'ya'yan itatuwa, kayan marmari, nama da hatsi. Zabi na ƙarshen yakamata a kusance shi da kyau, saboda wasu hatsi na iya tsokani haɓaka glucose.
Likitocin sun bada shawarar cin ganyen sha'ir a kalla sau uku a mako. Me ya tabbatar da irin wannan shawara daga likitoci? Don amsa wannan tambaya a ƙasa, za a ba da bayani game da GI na masara ta sha'ir, za a bayyana fa'idodin ta, kuma za a gabatar da girke-girke mafi amfani.
Tsarin glycemic index "sel"
Indexididdigar glycemic shine farkon bayani don zaɓar abinci don abincin mai ciwon sukari. Wannan manuniya yana nuna tasirin abinci na abinci akan sukari jini bayan cin shi.
Jinyar zafi da daidaiton samfura sun ɗan sauya GI. Amma akwai wasu keɓaɓɓu, kamar karas (sabo raka'a 35, da dafaffen raka'a 85) da ruwan 'ya'yan itace. Yayin aiki, sun rasa fiber, wanda ke da alhakin samar da glucose a cikin jini.
Baya ga ƙarancin GI, abinci yakamata ya kasance da ƙarancin kalori. Wannan zai kare mai haƙuri daga kiba, wanda yake halayyar nau'in cututtukan da ba su da insulin-insulin ba, har ma da samuwar ƙwayoyin cholesterol.
An rarraba glycemic index zuwa kashi uku, sune:
- daga 0 zuwa 50 LATSA - ƙananan manuniya, irin wannan abincin shine babban abincin;
- 50 LATSA - GUDA 69 - matsakaici mai nuna alama, yana yiwuwa a ci abinci kawai lokaci-lokaci, babu fiye da sau biyu a mako kuma cikin ƙaramin abu;
- sama da 70 NA BIYU - abinci yana haifar da tsalle tsalle cikin sukari na jini kuma, a sakamakon haka, cutar hauka.
Ƙananan hatsi na GI: ƙwai, bulo, ƙwayar, shinkafa launin ruwan kasa, oatmeal.
Kuna buƙatar sanin rulesan sharudda game da yin porridge don ciwon sukari:
- ya yi kauri a cikin shimfiɗa, ƙaramin ma'anarsa;
- haramun ne a mantar da fasikanci da man shanu; man kayan lambu na iya zama madadin;
- Zai fi kyau a dafa abinci da hatsi a cikin ruwa;
- idan ana shirya tafarnuwa madara, to ana ɗaukar adadin ruwa da madara ɗaya zuwa ɗaya.
Lyididdigar glycemic na masara ta sha'ir zata zama raka'a 35, ƙimar adadin kuzari a cikin gram 100 na samfurin shine kawai 76 kcal.
Amfani da tantanin halitta
Daga sha'ir ne ake samun sha'ir sha'ir. Amfaninsa mai mahimmanci shine sha'ir da kanta ba a goge shi ba, amma kawai an murƙushe shi, wanda ke adana kayansa masu amfani a cikin kwasfa. Kuma ana sarrafa sha'ir zuwa sha'ir lu'ulu'u, wanda kuma ana bada shawara ga masu ciwon sukari.
Hali na sha'ir don ciwon sukari yana da mahimmanci a cikin cewa yana da ƙarancin kalori, kuma kiba matsala ce ga marasa lafiya da yawa. Sau da yawa, nau'in kiba ne na ciki wanda ke haifar da nau'in ciwon sukari mai cin gashin kansa.
Godiya ga fiber na abin da ake ci, wannan kwandon yana narkewa a hankali kuma na dogon lokaci yana jin daɗin jin daɗi. Amfani da shi zai adana mai haƙuri daga abubuwan ciye-ciye waɗanda likitoci ba su yarda da su ba, galibi tare da nau'in ciwon sukari na 1. Bayan haka, to, mutum yana buƙatar lasafta akan ƙarin allurar gajeren insulin. Abubuwan caloric na yanki na akwatin gram 200 ya ƙunshi kawai kcal 150.
Farar shinkafa tana ɗauke da ƙwayoyi da yawa masu ma'ana:
- Vitamin A
- Vitamin D
- Bitamin B;
- bitamin PP;
- alli
- phosphorus;
- magnesium
- baƙin ƙarfe.
Wannan hatsi yana da kyau, wanda ke cike da mai haƙuri tare da duk abubuwan da aka gano a sama da bitamin. Kuma a sakamakon haka, mutum yana samun ba wai kawai abincin da ya dace ba, amma har ma yana tasiri yawancin ayyukan jiki.
Farar shinkafa tare da ciwon suga tana kawo irin wannan fa'idodi ga jiki:
- yana ba da gudummawa ga daidaituwar ƙwayar gastrointestinal;
- yana da ƙananan sakamako diuretic;
- yana ƙaruwa da jijiyar gani, kuma wannan matsala ce gama gari ga masu ciwon sukari da yawa;
- inganta ƙwaƙwalwar ajiya;
- yana haɓaka juriya ga ƙwayoyin cuta da ƙwayoyin cuta daban-daban na etiologies.
Abubuwan da ke kunshe a cikin kwandon sha'ir suna taimakawa dan rage girman glucose a cikin jini.
Slow dafa abinci Recipes
Andarin haƙuri da masu ciwon sukari suna juyawa zuwa dafa abinci a cikin dafaffen abinci. Wannan kayan abinci na kitchen yana taimakawa ba kawai don adana lokaci ba, har ma zuwa mafi girma yana kiyaye abubuwan gina jiki a cikin samfuran.
Don ƙididdige adadin, kuna buƙatar amfani da gilashi mai yawa, wanda ya zo cikakke tare da kowane mai multicooker. Sha'ir, don saurin dafa abinci, ana iya tsoma shi cikin dare a ruwa. Amma ba lallai ba ne.
An ba shi izinin ƙara karamin man shanu a cikin wannan tafarnuwa, tunda hatsi da kanta yana da ƙananan GI kuma baya tasiri matakin sukari na jini. Don haka yanki na man ba ya cutar da lafiyar, babban abinda ba shine ya wuce shi ba.
An shirya tantanin halitta bisa ƙa'idodin masu zuwa:
- a tsabtace gilashin sha'ir guda ɗaya a ƙarƙashin ruwa mai gudana sannan a sanya shi a cikin murɓar;
- zuba ruwan kwalliya tare da tabarau biyu na ruwa, gishiri don dandana;
- dafa a yanayin porridge, saita saita lokaci na minti 45;
- a ƙarshen lokacin dafa abinci ƙara ɗan ƙaramin man shanu.
Shin yana yiwuwa a dafa ƙwayar madara mai dadi a cikin mai dafaffen jinkiri? Amsar marar daidaituwa ita ce eh, madara kawai yakamata a tsarma shi da ruwa gwargwado ɗaya zuwa ɗaya. Gilashin daya zai buƙaci gilashin ruwa guda uku. Cook a cikin madara porridge na minti 30. Sanya man shanu a gindin murfin kafin a cika alkama. Farar shinkafa don kamuwa da cuta, wanda aka ba da izinin sau ɗaya a mako, shima an shirya shi daidai da ka'idar ɗaya.
Dafa abinci Recipes
Za'a iya dafa masara kwalliya ba kawai azaman dafaffen gefe ba, har ma a matsayin hadaddun tasa, don haɗa girke-girke tare da kayan lambu, namomin kaza ko nama. Zaɓin zaɓi mai yuwu don shirya irin wannan hadaddun tasa aka bayyana a ƙasa.
A cikin girke-girke zakara an yi amfani da namomin kaza, amma bisa ga zaɓin dandano na mutum an yarda dashi zaɓi wasu nau'in. Namomin kaza, ba tare da bambancin iri-iri ba, suna da ƙarancin GI wanda ba ya ƙimar 35 LABARAI.
Hakanan kuma ana iya amfani da irin wannan karatun ga mutane masu azumi.
Dafa abinci:
- Kurkura 200 grams na sha'ir a ƙarƙashin ruwa mai gudana, sanya a cikin kwanon rufi kuma zuba ruwa na 400 ml, gishiri.
- kawo garin tafarnuwa a tafasa, rage zafi kuma dafa a ƙarƙashin murfi har sai ruwan ya ƙafe, kimanin mintuna 30 - 35.
- a cikin kwanon rufi, soya da albasarta, yankakken gram 30 na gwanayen, a yanka a cikin bariki, yankakken cikin cubes, gishiri da barkono.
- 'yan mintoci kaɗan kafin a dafa namomin kaza, ƙara tafarnuwa da yankakken ganye da ganyaye a kansu.
- haxa kayan miya da aka shirya da cakuda naman kaza.
Fetin sha'ir tare da namomin kaza zai zama kyakkyawan karin kumallo na farko kuma zai ba da jin daɗin satiety na dogon lokaci. Hakanan yana tafiya daidai tare da cutlets. Abin sani kawai amfanin tunawa cewa cutlet ga masu ciwon sukari an shirya shi ne kawai daga naman da aka dafa na gida. Wannan yana ba ku damar dafa samfurin nama lafiya, ba tare da kitse mai cutarwa ba, wanda kamfanoni marasa amfani sukan yi amfani da shi wajen kera nama.
A cikin bidiyon a cikin wannan labarin, Elena Malysheva yayi magana game da bambancin amfanin sha'ir.
