Don kowane nau'in ciwon sukari, yana da mahimmanci a bi abincin da ke da karko mai yawa wanda ke neman sarrafa sukarin jininka. An zaɓi samfuran abinci don dogara da tsarin glycemic index (GI), kazalika da adadin kuzari. Lallai, galibi sanadin ciwon sukari na nau'in na biyu shine kiba, akasarin nau'in ciki.
Dole ne menu na yau da kullun ya ƙunshi nama don jiki ya sami furotin mai mahimmanci. Ofaya daga cikin nau'ikan da aka ba da shawarar a gaban cutar "mai daɗi" nama shine naman sa. Wannan labarin za'a sadaukar dashi gareshi.
Da ke ƙasa za a gabatar da jita-jita na naman sa da yawa don masu ciwon sukari na 2, glycemic index of sinadaran da aka yi amfani da girke-girke an nuna, kazalika da kimanin menu yau da kullun.
Nama Glycemic Index
Indexididdigar glycemic ƙididdigar alama ce ta dijital ta raguwar carbohydrates daga samfurin abinci na mutum. Thearamin mai nuna alama, abinci mafi aminci. Zai dace a duba cewa wasu samfuran ba su da GI kwata-kwata. Wannan saboda basu da carbohydrates.
Amma yawanci irin wannan abincin yana da yawa a cikin adadin kuzari kuma yana cike da mummunan cholesterol, wanda ke da matukar mahimmanci ga masu ciwon sukari. Kyakkyawan misalin wannan shine man alade. Hakanan, man kayan lambu yana da mai nuna raka'a raka'a.
Jin zafi na nama da na kasala a zahiri ba ya ƙara ma'aunin glycemic, ba kamar kayan lambu da 'ya'yan itatuwa ba. Don shirya jita-jita masu ciwon sukari, kuna buƙatar zaɓar waɗancan abincin da ke da ƙarancin GI, wato, zuwa raka'a 50 haɗaɗɗun. Abinci tare da matsakaicin darajar (raka'a 51 - 69) an yarda dashi kawai banda, sau da yawa a mako. Abubuwan samfuri tare da ƙididdigar 70 IU da sama an haramta, saboda yana tsokani tsalle tsalle a cikin sukari na jini, har zuwa haɓakar haɓakar hyperglycemia.
Nama a cikin ciwon sukari ana iya haɗa shi cikin menu yau da kullun, saboda wannan nama ana ɗaukar shi mai cin abinci da ƙarancin kalori. Kawai 200 kcal ga 100 grams na samfurin da aka dafa.
Tsarin glycemic na naman sa da offal:
- naman sa - raka'a 40;
- Boiled da soyayyen hanta - 50 LATSA;
- Boiled huhu - 40 LATSA;
- naman sa - raka'a 40.
Don samun jita-jita masu ciwon sukari, ana ba da izinin magani na samfurori, wanda aka ƙaddara shi don adana abubuwa masu mahimmanci. An yarda da mai zuwa:
- tafasa;
- zuwa tururi;
- gasa a cikin tanda;
- a cikin mai saurin dafa abinci;
- a kan gasa.
Da ke ƙasa akwai girke-girke mafi mashahuri ga masu ciwon sukari, waɗanda za a iya ba da kullun ba kawai, har ma a kan tebur na bikin.
Naman sa hanta
Naman sa na kiwo yana haɓaka ma'aunin haemoglobin sosai, tunda yana ƙunshe da baƙin ƙarfe. Kuma kasancewar bitamin C da jan karfe a ciki na taimaka masa wajen samun nutsuwa sosai. Don haka, sashen hanta da aka ci a kai a kai yana aiki don hana ƙarancin ƙarfe.
Idan mutum yana yawan shan azaba da kumburin ciki kuma ana lura da kumburi, to wannan na iya nuna karancin potassium. Naman saƙar fata yana da wadata a cikin wannan samfurin. Hakanan akwai amino acid a cikin samfurin. Don adana su yayin maganin zafi, ana bada shawara ga gishiri da tasa a ƙarshen dafa abinci.
Hakanan ana amintar da abubuwa masu kyau a cikin ruwan 'ya'yan nama yayin dafa abinci da stew, don haka stew zai kawo fa'idodi mai yawa ga jiki ta wannan hanyar. Nessarfin Kashi da aiki mai kyau na kwakwalwa yana buƙatar ƙwayar phosphorus, wanda yake a cikin hanta.
Bugu da kari, hanta naman sa ya ƙunshi:
- Vitamin A
- Bitamin B;
- Vitamin D
- Vitamin E
- bitamin K;
- zinc;
- jan ƙarfe
- chrome
Za'a iya yin hanta tare da kayan lambu, da kuma dafa abinci na pate.
Don shirya manna, zaku buƙaci waɗannan sinadaran masu zuwa:
- hanta - 500 grams;
- albasa - guda 2;
- karamin karas;
- 'yan cloves na tafarnuwa;
- dafa abinci na mai don soya;
- gishiri, ƙasa baƙar fata barkono dandana.
Yanke albasa a cikin rabin zobba, karas a cikin manyan cubes, zuba a cikin miya kuma simmer a cikin kayan lambu a cikin murfi na mintina biyar, yana motsa su lokaci-lokaci. Kurkura hanta a ƙarƙashin ruwa mai gudu, a yanka a cikin cubes biyar santimita, kuma ƙara da kayan lambu da barkono. Stew na wani mintina 15, sannan ƙara yankakken tafarnuwa, dafa na mintina uku, gishiri.
Sanya cakuda a cikin buhunan blender kuma niƙa har sai da santsi. Hakanan zaka iya amfani da abincikin nama. Irin wannan manna zai zama karin kumallo mai amfani ko abun ciye-ciye na masu ciwon sukari. Manna manna a kan hatsin hatsin rai.
Hankalin naman sa na fata don masu ciwon sukari zai roki duk membobin gidan, saboda girke-girke kusan babu bambanci da yanayin. Ana buƙatar wadatattun abubuwa masu zuwa:
- hanta - 500 grams;
- albasa - guda 2;
- kirim mai tsami 15% mai - 150 grams;
- ruwa tsarkakakke - 100 ml;
- man kayan lambu - 1.5 tablespoons;
- garin alkama - tablespoon daya
- gishiri, ƙasa baƙar fata barkono - dandana.
Kurkura hanta a ƙarƙashin ruwa, cire jijiyoyin kuma a yanka a cikin cubes biyar santimita. Sanya a cikin kwanon rufi tare da man kayan lambu, simmer a ƙarƙashin murfi na minti goma. Bayan an ƙara yankakken albasa, gishiri da barkono, zuba ruwa. Yi mintoci na wani minti goma sha biyar.
Zuba kirim mai tsami a cikin hanta, Mix sosai kuma ƙara gari. A ɗora gari a cikin gari don kada ya haifar da lumps. Stew tasa da minti biyu.
Irin wannan hanta zai tafi da kyau tare da kowane abinci na hatsi.
Yi jita-jita Haske
Lung shine ƙaunar da aka fi so a cikin iyalai da yawa. Kodayake farashin irin wannan samfurin yana ƙasa mara nauyi, abun ciki na bitamin da ma'adanai ba ƙasa da na naman sa.
Abinda kawai ba shi da kyau shine cewa furotin yana narkewar ɗanɗanawa fiye da wanda aka samo daga nama. Kada ku maye gurbin amfani da naman sa da nama mai sauƙi sau da yawa. Irin waɗannan jita-jita an shirya su don canji a kan tebur na abin da ake ci.
A cikin shirye-shiryen shiri, yana da mahimmanci a la'akari da ƙa'ida ɗaya ta doka - ruwa na farko bayan tafasa huhun dole ne a zana. Ana buƙatar wannan don cire duk abubuwa masu haɗari da ƙwayoyin cuta daga samfurin.
Yana da mahimmanci a zaɓi madaidaicin ingancin wuta. Ka'idojin tantance inganci;
- launin shuɗi mai launi;
- yana da warin halayyar mai daɗi;
- yakamata babu tabo, ragowar gamsai ko sauran duhu akan huhun huhu.
Ana iya yin huhun huhu tare da kayan lambu, to, ya sami ɗanɗano mai laushi. Don tasa kuna buƙatar kayan abinci masu zuwa:
- 500 grams na huhu;
- albasa - guda biyu;
- 200 grams na zuciyar naman sa;
- karamin karas;
- barkono biyu kararrawa;
- tumatir biyar;
- man kayan lambu - tablespoon daya;
- ruwa - 200 ml;
- gishiri, ƙasa baƙar fata barkono - dandana.
Don share huhun zuciya da zuciyar jijiyoyinmu da gudawa, a yanka a kananan cubes. Sanya man kayan lambu a ƙasan multicooker kuma ƙara offal. Dice kayan lambu ka sanya naman a saman. Gishiri da barkono, zuba ruwa.
Saita yanayin kwancewa zuwa awa daya da rabi. Bayan an dafa abinci, kar a buɗe murfin na mintuna biyar, don a girka jita-jita.
Naman Abinci
Ana amfani da naman sa don shirya abinci masu sauƙi (stewed) da kuma jita-jita masu rikitarwa, wanda zai iya zama abin ado na kowane tebur na bikin. Da ke ƙasa akwai girke-girke cututtukan cututtukan cututtukan ƙwayar cuta.
Ya kamata a lura cewa ga masu ciwon sukari, naman sa ba mai kitse ba. Kafin tsari na dafa abinci, ana cire jijiyoyi daga ciki.
Naman saroran naman sa suna tafiya sosai tare da hatsi da kayan lambu na gefen abinci. Yawan amfanin yau da kullun bai wuce gram 200 ba.
Naman “gurasa” abinci ne da yake ƙaunar mutane da yawa. Wadannan kayan masarufi masu zuwa za a buƙata:
- 600 grams na naman sa;
- albasa biyu;
- 'yan cloves na tafarnuwa;
- kwai ɗaya;
- manna tumatir - tablespoon ɗaya;
- yanki guda (gram 20) na burodin hatsin rai;
- madara
- gishiri, ƙasa baƙar fata barkono - dandana.
Jiƙa hatsin rai hatsin a cikin madara. Juya nama, albasa da tafarnuwa a cikin garin nama. Matsi da burodi daga madara da kuma wuce ta nama grinder. Add minced gishiri da barkono, doke a cikin kwai, knead da wani yi kama.
Saka nama a minced a cikin m pre-oiled da kayan lambu mai. Yada cakuda a saman tare da man tumatir. Gasa a cikin tanda a zazzabi na 180 C, 50 - 60 minti.
Salatin naman sa
Tare da maganin rage cin abinci, zaku iya dafa naman sa da abinci na abinci don nau'in 2 da nau'in masu ciwon sukari na 1, babban abu shine cewa dukkanin kayan abinci suna da ƙarancin glycemic index. Ana amfani da wannan naman sau da yawa a cikin salads.
Salatin masu ciwon sukari yakamata a yi jinkiri tare da yogurt wanda ba a sanya shi ba, man zaitun, a hada shi da ganye ko kuma cuku mai-kitse mai ƙima, alal misali, TM "Village House".
Nace mai mai sauki ne: an sanya turare a cikin mai, misali, thyme, albasa na tafarnuwa da kuma barkono mai barkono gaba ɗaya (ga masu son zafi). Sannan a cire mai a daren a duhu, wuri mai sanyi.
Don salatin zaku buƙaci:
- 100 grams na naman sa;
- apple guda daya mai tsami;
- cokali daya da aka dafa;
- albasa guda biyu;
- daya tablespoon na vinegar;
- tsarkakakken ruwa;
- 100 grams na yogurt mara narkewa;
- ƙasa baƙar fata barkono - dandana.
Tafasa naman sa har sai an dafa shi a ruwan gishiri. Cool kuma a yanka a cikin tube. Yanke albasa a cikin rabin zobba da marinate na rabin sa'a a cikin vinegar da ruwa, a cikin rabo ɗaya zuwa ɗaya.
Kwasfa da tuffa daga kwasfa da ainihin, a yanka a cikin tube, har da kokwamba. Matsi da albasa ku gauraya dukkan sinadaran, a lokacin tare yogurt, barkono da gishiri dandana. Bada damar salatin ya ba da aƙalla sa'a ɗaya. Ku bauta wa salatin sanyi, ado tare da sprigs na faski.
Kuna iya dafa naman sa da salatin mai dumi, wanda ya sha bamban da tasirin ɗanɗano. Ana buƙatar wadatattun abubuwa masu zuwa:
- 300 grams na naman sa;
- 100 ml na soya miya;
- 'yan cloves na tafarnuwa;
- wani gungu na cilantro;
- tumatir biyu;
- barkono guda;
- albasa guda daya;
- man zaitun don miya salatin;
- gishiri, ƙasa baƙar fata barkono - dandana.
Kurkura naman sa a ƙarƙashin ruwa mai gudana, cire jijiyoyin kuma a yanka a cikin tube, wani irin abincin tsami na dare a cikin soya miya. Bayan an soya a cikin kwanon rufi har sai an dafa shi. Lokacin da aka cire naman daga murhun, yayyafa shi a hankali tare da tafarnuwa, ya wuce ta latsa.
Finely sara da cilantro da Mix tare da naman sa, gishiri da barkono dandana. A kasan kwano na salatin sanya tumatir a yanka a cikin zobba, sannan wani yanki na barkono tare da madaidaiciya, da albasarta a cikin rabin zobba. Albasa dole ne a fara marinated a cikin vinegar da ruwa. Saka nama a saman kuma salatin tare da man zaitun.
Don wannan salatin, kuna buƙatar amfani da soya miya ba tare da sukari ba, wanda ba a cikin nau'in ciwon sukari na farko da na biyu ba. Farashin miya mai kyau zai daga 200 rubles a kowace kwalba. Haka kuma, ingancin samfurin ana ƙaddara shi ta halaye masu zuwa:
- launi mai haske launin ruwan kasa;
- miya a kunshe shi kawai a cikin kwantena na gilashi;
- dole ne ba su da laka.
A cikin bidiyon a cikin wannan labarin, an ba da shawarwari don zaɓar naman sa mai inganci.
