A cikin ciwon sukari na mellitus na nau'in na biyu, yana da matukar muhimmanci a bi tsarin ilimin abinci, ya kamata su zaɓi samfurori daidai gwargwadon glycemic index. Hakanan, bai kamata a yi watsi da ka'idodin abinci mai gina jiki ba - ƙananan rabo, abinci biyar zuwa shida, ware abinci mai gishiri, mai mai daɗi.
Tsarin abinci na yau da kullun ya ƙunshi hatsi, kayan lambu, 'ya'yan itatuwa da samfuran dabbobi. Nama, kifi da abincin teku ya kamata ya kasance a cikin abincin abinci na mako. Sau da yawa sau da yawa, masu ciwon sukari suna tambaya shin za a iya cin squids tare da masu ciwon sukari na 2, saboda suna da wadatar phosphorus da sauran abubuwan da aka gano.
Don amsa wannan tambaya, ya kamata mutum yayi nazarin manufar GI da mahimmancinsa a squid, kayan amfanin sa da kuma la'akari da girke-girke na masu ciwon sukari.
Manuniyar Glycemic squid
GI shine babban matsayin wanda aka zaɓi samfuran magungunan abinci don abinci. Yana da mahimmanci musamman tare da nau'in-insulin-dogara, shine, na biyu, saboda yana aiki a matsayin babban magani. Abincin da ya dace zai taimaka wa mara lafiya ba kawai rage haɗarin cutar ta zama dogaro ga insulin ba, har ma a cikin lokuta mafi ƙarancin shawo kan cutar sukari.
Wannan ra'ayi yana ɗaukar saurin dijital na rushewar carbohydrates wanda ke shafar glucose a cikin jini bayan cinye wani samfurin. Lowerananan GI, mafi ƙarancin samfurin.
Lokacin cin abinci tare da babban GI, sama da raka'a 70, mai ciwon sukari yana haɗarin hyperglycemia, wanda ke cutar da gabobin waɗanda ke da niyya. Hakanan yana iya haifar da sauyin cutar zuwa nau'in 1 na ciwon sukari.
An rarraba GI zuwa kashi uku:
- har zuwa 50 LATSA - low;
- 50 - 70 LATSA - matsakaici;
- sama da 70 SHAWARA - babba.
Babban abincin ya ƙunshi samfuran samfuran tare da GI na raka'a 50. Abinci tare da ƙimar matsakaici an yarda dashi kawai banda - sau da yawa a mako, zai fi dacewa da safe. Aiki na jiki yana taimakawa hanzarin glucose mai sauri.
Wasu daga cikin samfuran basu da ma'anar komai kwatankwacinsu, tunda basu da carbohydrates. Yawancin abinci ne mai kitse, irin su man kayan lambu da man alade. Koyaya, wannan baya haifar dasu "ana jira" a cikin abincin masu ciwon sukari saboda yawan adadin kuzari da ƙarancin cholesterol. Don haka lokacin zabar samfuran, da farko, ya kamata ku kula da GI, wanda ya kamata ya zama ƙasa. Doka ta biyu mai mahimmanci ita ce ƙaramar kalori abinci.
Tsarin squid raka'a biyar ne kawai, kuma adadin kuzari a cikin gram 100 zai zama 122 kcal.
Amfanin squid
Dukkanin furotin daga abinci, har ma daga kifi, jikin shi ya fi wanda yake nama kyau. Amma bai kamata kuyi kishin irin waɗannan samfuran ba, tunda a ƙarshe zaku iya samun hypervitaminosis.
Haɗin squid ɗin yana gaba da naman maroƙi da naman kaji a cikin kayan masarufi. Haɗe da wannan samfurin a cikin abincin sau ɗaya a mako, mai haƙuri ya cika jiki tare da bitamin E da PP.
Naman squid ya hada da acid din polyunsaturated, kuma wadannan sune abubuwan gina jiki ga jiki. Sakamakon yawa na bitamin da microelements, an rage matakan cholesterol, glandar thyroid al'ada kuma ta haɓaka tasoshin jini. Duk wannan yana hana ci gaban cututtukan cututtukan zuciya.
Hakanan a cikin squid ya ƙunshi irin waɗannan abubuwa masu amfani:
- taurine;
- selenium;
- Vitamin E
- Bitamin B;
- aidin;
- phosphorus
Taurine yana aiki don rage cholesterol, yana daidaita karfin jini. Abubuwan da ke tattare da selenium antioxidant ne, suna ɗaure barbashi na lalata kuma cire su daga jiki. Iodine yana tasiri sosai akan tsarin endocrine.
Cin abinci kamar squids zai taimaka gina tsoka ga mutanen da ke shiga cikin wasanni.
Kayan abinci na squid
Yawancin lokaci ana amfani da squids a cikin salads iri-iri. Diabetes mellitus ba shi da irin wannan suturar - mayonnaise, kirim mai tsami da biredi. Na ƙarshen, ko da yake suna da ƙananan ƙididdiga, suna da mafi yawan adadin kuzari da abun cikin cholesterol.
A matsayin miya, zaku iya amfani da yogurt mara tsami ko man zaitun. An ba shi izinin nace a ganye da kayan lambu - thyme, Rosemary, barkono barkono da tafarnuwa. Zuba mai a cikin busassun akwati kuma ƙara ganye a can gwargwadon abubuwan da aka zaɓa na ɗanɗano. Babban abu shine su kasance ba tare da digo na ruwa ba. Rufe akwati tare da murfi kuma nace a cikin wani wuri mai duhu na akalla awanni 12.
A nau'in ciwon sukari na 2, ya kamata a shirya duk jita-jita kawai ta amfani da takamaiman hanyoyin magance zafi. Wannan zai adana abinci na gaba daga kalori, cholesterol mara kyau kuma bazai ƙara yawan GI su ba.
Hanyar dafa abinci da aka yarda:
- tafasa;
- a cikin obin na lantarki;
- a kan gasa;
- ga ma'aurata;
- a cikin tanda;
- a cikin mai dafaffen mai gudu, in banda yanayin "soya".
Ya kamata a tafasa squids a cikin ruwa mai gishiri, ba fiye da minti biyar, ingantaccen lokaci shine minti uku. Kafin dafa abinci, dole ne a tsabtace su daga cikin insides da launin ruwan kasa fim. Tabbas, ana iya aiwatar da wannan man tare da samfurin da aka gama, amma don haka fata zai zama mafi muni.
Ana iya amfani da squids a cikin salads, gasa a cikin tanda, a baya tare da kayan lambu ko shinkafa mai launin ruwan kasa.
Abincin squid
Girke-girke na farko ya shahara sosai tare da masu ciwon sukari da yawa, tunda ba ya buƙatar dogon lokacin dafa abinci da kasancewar yawancin kayan abinci. Zai ɗauki kwai ɗaya da aka dafa, cokali ɗaya mai squid, sabo da kokwamba, ganye da kuma leek.
Yanke kwai zuwa cikin manyan cubes, squid da kokwamba tare da straws, sara da albasa finely. Hada dukkan sinadaran, gishiri da kakar tare da yogurt ko cokali mai laushi 0.1% mai.
Ku bauta wa salatin, ado tare da sprigs na ganye da Boiled jatan lande. Irin wannan tasa na iya zama cikakken karin kumallo, yana da ƙarancin kalori.
Girke-girke na biyu shine squid cushe da kayan lambu da shinkafa mai launin ruwan kasa. Lokacin amfani da shinkafa don masu ciwon sukari, kawai launin ruwan kasa, wanda ke da GI na raka'a 55, ya kamata a zaɓi. Farar shinkafa yana karuwanci saboda yawan sa. Brown an dafa shinkafa mai tsawon mintuna 45 - 50. Ana ɗaukar ruwa sau biyu a matsayin mai hatsi. Bayan dafa abinci, zaku iya shafawa shinkafar kuma ƙara ɗan man kayan lambu don kada ta kasance tare.
Abun bayi biyu zasu buƙaci waɗannan sinadaran:
- gawa biyu na squid;
- albasa rabin;
- karamin karas;
- barkono guda;
- 70 grams na Boiled shinkafa launin ruwan kasa;
- da yawa rassan Dill da faski;
- cokali biyu na soya miya;
- man kayan lambu na tablespoon guda (man zaitun ko alkama);
- gishiri, ƙasa baƙar fata barkono - dandana
Bawo squid daga insides da konkoma karãtunsa, dafa a cikin wani ruwa mai zãfi salted minti uku. A cikin kwanon soya a kan zafi kadan, a yanyanka karas coarsely, yankakken shinkafa da yankakken barkono. Yin hakan. Sanya karas a cikin kwanon da farko sai a dafa, a ci gaba da motsa kamar na minti uku, sai a ƙara albasa da barkono a ƙara.
Haɗa shinkafa, yankakken ganye tare da kayan lambu, zuba miya, gishiri da barkono, Mix sosai. Sanya cik ɗin a cikin gawa squid. Fry shi a cikin man zaitun a ɓangarorin biyu.
Ana iya cin squid azaman cikakken abinci, sai a tafasa shi. Kyakkyawan haɗin dandano na wannan samfurin ana bayar da shi ta salads na kayan lambu don masu ciwon sukari na nau'in 2 waɗanda aka yi da kayan lambu tare da ƙananan GI.
Girke-girke na uku shine squid stewed a cikin kwanon rufi tare da kayan lambu. Ana buƙatar waɗannan sinadaran masu zuwa:
- 500 grams na squid;
- albasa biyu;
- barkono biyu masu dadi;
- karamar kwai biyu;
- kananan tumatir guda hudu;
- 'yan cloves na tafarnuwa;
- guda na basil;
- man kayan lambu - tablespoons biyu;
- gishiri dandana.
Kwasfa da eggplant kuma a yanka a cikin bakin ciki tube, a yanka albasa a cikin rabin zobba. Zafi kwanon rufi da zuba waɗannan kayan lambu, a cakuda da ƙarancin wuta, a motsa su lokaci-lokaci, na minti biyar. 'Bare' ya'yan tumatir (zuba ruwan zãfi da yin gugar-sila mai siffa) kuma a yanka a cikin cubes, barkono a cikin yanki, sara tafarnuwa. Vegetablesara kayan lambu a cikin kwanon rufi, saro kuma simmer wani minti biyar.
Bawo squid daga insides da konkoma karãtunsa fãtun, a yanka a cikin tube, ƙara zuwa kayan lambu, gishiri da kuma Mix. Saura minti uku zuwa biyar.
Daga girke-girke na sama, zaka iya ƙirƙirar jita-jita na hutu don masu ciwon sukari na 2, wanda zai kasance mai kalori kaɗan kuma bazai tasiri matakan glucose na jini ba.
Bidiyo a cikin wannan labarin ya bayyana yadda za a zabi squid squid na dama.
