Lokacin da mutum ya sami wata cuta kamar su ciwon sukari guda 2, abincinsa yakan canza sosai. Abincin abinci yakamata ya zama low carb. Kada ku damu cewa yanzu dukkanin abincin zai zama na daɗaɗa kuma mai faɗi. Ba ko kaɗan, jerin samfuran samfuran da aka yarda suna da yawa kuma zaka iya dafa abinci mai daɗi, kuma mafi mahimmanci, abinci mai kyau daga gare su.
Babban abu a cikin ilimin hanyoyin abinci shine yadda ake saba da sukari na jini. Wani zaɓi da aka zaɓa da kyau zai taimaka rage yawan glucose kuma zai ceci mutum daga shan allunan-sukari. An zaɓi samfurori ta hanyar glycemic index (GI) da abun cikin kalori.
Ga masu farawa "sukari" wannan labarin ma an sadaukar dasu. Ya bayyana manufar GI, a kan wannan karon samfuran da aka zaɓa don shirye-shiryen kwasa-kwasan na biyu. Hakanan an gabatar da girke-girke da yawa don masu ciwon sukari - nama, kayan lambu da hatsi.
Samfuran GI na biyu
Kwayar halittar endocrinologist tana hada abinci mai cutar sukari bisa ga tebur na GI, wanda yake nunawa a cikin sharuddan dijital tasirin wani samfurin akan hauhawar glucose a cikin jini bayan amfani dashi.
Dafa abinci, watau, maganin zafin rana, zai iya ɗan ƙara nuna wannan alama kawai. Banda shine karas. Fresh kayan lambu yana da mai nuna alama na raka'a 35, amma Boiled raka'a 85.
A nau'in 2 na ciwon sukari mellitus, abincin yana da ƙarancin GI; an yarda da matsakaici azaman banda. Amma babban GI yana da ikon tayar da haɓakar haɓaka da hauhawar cutar, yana haifar da rikice-rikice a jikin gabobin.
An rarraba GI zuwa kungiyoyi uku, sune:
- har zuwa 49 - low;
- har zuwa raka'a 69 - matsakaici;
- sama da 70 SHAWARA - babba.
Baya ga GI, yana da daraja a kula da abubuwan da ke cikin kalori na abinci da kuma sinadarin cholesterol a ciki. Wasu abinci ba su da carbohydrates, kamar man alade. Koyaya, an haramta shi sosai a cikin ciwon sukari, saboda yana da yawa a cikin adadin kuzari kuma yana ɗauke da mummunan cholesterol.
Kuna buƙatar sanin cewa za a iya aiwatar da tsarin dafa abinci kawai ta irin waɗannan hanyoyi:
- ga ma'aurata;
- tafasa;
- a cikin obin na lantarki;
- a kan gasa;
- a cikin tanda;
- a cikin mai saurin dafa abinci;
- simmer tare da Bugu da kari na ruwa.
Lokacin zabar abinci don darussan na biyu, abu na farko da kuke buƙatar kulawa da shi shine GI, kuma bai kamata ku manta da ƙimar caloric ba.
Nama na biyu darussan
Ya kamata a zabi naman da ya zare, ya cire mai da fata daga ciki. Basu dauke da bitamin da ma'adanai masu mahimmanci ga jikin mutum, kawai adadin kuzari da cholesterol.
Sau da yawa, marasa lafiya suna zaɓar nono na kaza, suna sakaci da wasu sassan jikin gawa. Wannan ba daidai bane Masana kimiyya daga kasashen waje sun tabbatar da cewa yana da amfani ga masu ciwon sukari su ci ƙafafun kaji, a cire sauran kitse daga gare su. Wannan naman yana da wadataccen ƙarfe.
Baya ga nama, an ba shi izinin haɗawa a cikin abinci da cin abinci - hanta da harshe. An stewed, a dafa su a dafa.
Tare da ciwon sukari, an yarda da nama da keɓaɓɓiyar:
- naman kaza;
- naman maroƙi;
- naman zomo;
- quail;
- turkey;
- kaza da hanta naman sa;
- naman sa.
Abincin cutlet an shirya shi ne kawai daga kayan girke-girke na gida, tunda ana ƙara fata da mai a cikin shagon. Don shirya meatballs tare da namomin kaza zaka buƙaci:
- albasa - 1 pc .;
- zakara - 150 grams;
- minced kaza - 300 grams;
- albasa daya na tafarnuwa;
- kwai ɗaya;
- gishiri, ƙasa baƙar fata don dandana;
- garin burodi.
Sara da namomin kaza da albasarta finely, stew a cikin kwanon rufi har dafa shi, gishiri. Haɗa nama da minced tare da kwan da tafarnuwa sun wuce cikin latsa, gishiri, barkono kuma Mix sosai. Kirkiro gurasar daga naman da aka yanka a ciki sannan a sanya soyayyen namomin kaza a tsakiyar.
Letaya daga cikin kwarya ɗaya yana da teaspoon na cika. Yanke gefuna patties kuma mirgine a cikin cocrumbs. Zai dace a kula da cewa an fi yin burodin burodin burodi a kan nasu, a yanka burodin hatsin rai a cikin blender.
Grease wani nau'i tare da manyan taruka tare da man zaitun, sanya cutlets da rufe tare da tsare. Gasa a cikin tanda preheated zuwa 180 C na minti 45.
Abubuwan cin abinci daga hanta kaza ya kamata ya kasance sau da yawa a mako akan menu na mai haƙuri. Da ke ƙasa akwai girke-girke hanta a cikin tumatir da kayan miya.
Sinadaran
- hanta kaza - 300 grams;
- albasa - 1 pc .;
- karamin karas;
- tumatir manna - 2 tablespoons;
- man kayan lambu - 2 tablespoons;
- ruwa - 100 ml;
- gishiri, ƙasa baƙar fata barkono - dandana.
Soya da hanta na kaza a cikin kwanon rufi a murfin har dafa shi. Yanke albasa a cikin rabin zobba, karas a cikin babban cubes. Af, wannan mahimmancin mulkin ya shafi karas. Ya fi girma kayan lambu yana yanke, ƙananan GI zai zama.
Soya karas da albasa har sai launin ruwan kasa, ƙara ruwa da tumatir, barkono, saro da simmer na mintina 2 a ƙarƙashin murfi. Bayan haka sai a hada hanta a hankali a wani sauran mintuna 10.
Wannan tasa yayi kyau tare da kowane hatsi.
Karatun na biyu
Porridge asalinsu abubuwa ne masu yawa na bitamin da ma'adanai. Sun daidaita jiki da makamashi, kuma na dogon lokaci suna jin daɗin ji. Kowane hatsi yana da nasa fa'ida. Misali, sha'ir, yana da mafi ƙarancin GI, ya ƙunshi adadin bitamin B da yawa da abubuwan abubuwan alama.
Lokacin zabar hatsi, ya kamata ka mai da hankali, kamar yadda wasun su ke da babban GI. Dukkanin hatsi ana dafa su ba tare da ƙara man shanu ba. Ana iya maye gurbin shi da kayan lambu. Ya kamata a lura cewa an shirya mai kauri sosai, ƙananan GI ɗin sa.
Ana iya shirya masara ta hanyoyi da yawa - tare da kayan lambu, namomin kaza, nama da 'ya'yan itatuwa bushe. Ana ba su aiki ba kawai azaman darussan na biyu ba, har ma a matsayin darussan farko, suna kara wa miya. Zai fi kyau amfani da su a abincin rana don ya iya tsaftace jiki. Yankin porridge zai zama giram 150 - 200.
Tsarin hatsi da aka ba da izini don darussan na biyu tare da GI har zuwa 50 SHAWARA:
- ganyen sha'ir;
- buckwheat;
- sha'ir lu'ulu'u;
- oatmeal;
- shinkafa launin ruwan kasa;
- gero dafaffen ruwa.
Likitocin ma sukan bayar da shawarar a shirya masara ta masara, kodayake GI ɗinta 70 ne. Wannan hukuncin ya barata, saboda ya ƙunshi yawancin bitamin.
Tun da sha'ir lu'ulu'u jagora ne a cikin hatsi don masu ciwon sukari, za a gabatar da girke-girke na shirye-shiryenta da farko. Don sha'ir lu'ulu'u tare da namomin kaza, za a buƙaci sinadaran masu zuwa:
- sha'ir - 200 grams;
- namomin kaza, zai fi dacewa zakara - 300 grams;
- albasarta kore - bunch guda;
- man zaitun - 2 tablespoons;
- gishiri, ƙasa baƙar fata barkono - dandana.
Sanya sha'ir a ƙarƙashin ruwa mai gudu kuma dafa a cikin ruwan gishiri a minti 40 - 45. Sannan a kwanta a colander sai a shafa. Sanya tablespoon daya na kayan lambu.
Yanke namomin kaza zuwa bariki kuma toya a cikin kayan lambu, a kan zafi kadan a ƙarƙashin murfi na mintina 20. Sa'an nan kuma ƙara yankakken albasa, gishiri da barkono, Mix sosai. Damu kan zafi kadan, yana ci gaba, na minti biyu. Haɗa kayan abincin da aka shirya tare da sha'ir lu'ulu'u.
Irin wannan tasa na biyu za'a iya cinyewa a kowane abinci - karin kumallo, abincin rana ko abincin dare na farko.
Kasuwancin Kifi da Kifin Abinci
Kifi da abincin abincin teku sune tushen sinadarin phosphorus. Cin abinci daga irin waɗannan samfurori sau da yawa a mako, mai ciwon sukari zai saturate jiki tare da isasshen adadin phosphorus da sauran abubuwan alama mai amfani.
Kifi tushe ne na furotin wanda ke ba da ƙarfi ga jiki. Abin lura ne cewa furotin daga abincin teku da kifi yana narkewa sosai fiye da wanda aka samo daga nama.
Don haka, babban jita-jita don nau'in masu ciwon sukari nau'in girke-girke iri iri ne tare da abincin teku. Za a iya dafa su, dafa shi a cikin tanda ko mai saurin dafa abinci.
Kifi GI mai Kifi da Abincin Teku:
- perch:
- kwali;
- Pike
- hake;
- talla;
- squid;
- Shrimp
- mussel;
- dorinar ruwa.
Da ke ƙasa akwai girke-girke don pilaf daga shinkafa mai launin ruwan kasa da shrimp, wanda zai zama ba kawai hanya ta yau da kullun ba, har ma yi ado da kowane tebur na hutu.
Wadannan kayan masarufi masu zuwa za a buƙata:
- shinkafa launin ruwan kasa - 250 grams;
- jatan lande - 0.5 kilogiram;
- orange daya;
- man zaitun - 4 tablespoons;
- lemun tsami ɗaya;
- 'yan cloves na tafarnuwa;
- ƙasa chili;
- da yawa almond ganye;
- wani yanki na albasarta kore;
- yogurt mara kwaskwarima - 200 ml.
Kurkura shinkafa ruwan kasa a ƙarƙashin ruwa mai gudu kuma bar shi magudana. Zafafa man zaitun a cikin kwanon soya, ƙara shinkafa, soya na kimanin minti ɗaya, motsawa ci gaba, ƙara gishiri kuma zuba ruwa 500 na ruwa. A sauƙaƙe wutar da ta rufe har sai ruwan duka ya ƙafe.
Kwasfa da jatan lande kuma toya a garesu. 'Bare lemun tsami daga cikin zest ɗin (za'a buƙaci miya), cire fim ɗin daga ɓangaren litattafan kuma a yanka a cikin babban cubes. Zazzage kwanon rufi, sanya zobban orange, ganyen almond da yankakken albasa a ciki. Rage wuta, saro cakuda ci gaba kuma toya na minti biyu.
Sanya shinkafa launin ruwan kasa da soyayyen jatan lande a cikin zest, dafa kan zafi kadan na tsawon minti 3 zuwa 4, a ƙarƙashin murfin. A wannan lokacin, ya kamata ku shirya miya: Mix yogurt, barkono barkono, ruwan 'ya'yan lemun tsami ɗaya da tafarnuwa ya wuce ta latsa. Sanya a cikin tukunyar miya.
Ku bauta wa pilaf abincin teku tare da miya da kuma ɓangaren litattafan almara na orange, wanda aka aza a saman tasa.
Kayan lambu babban darussan
Kayan lambu sune tushen abincin yau da kullun. Sune rabin abincin yau da kullun. Dukansu masu sauki da hadaddun jita-jita an shirya daga gare su.
Za'a iya cin kayan lambu don karin kumallo, abincin rana, abun ciye-ciye da abincin dare. Wannan nau'in samfurin ba wai kawai yana cike jiki da bitamin ba, amma har ila yau yana ba da gudummawa ga daidaituwar ƙwayar gastrointestinal. Jerin kayan lambu da aka ba da izini don ciwon sukari suna da yawa kuma an hana kaɗan - kabewa, dankali, beets da karas da aka dafa.
Ofaya daga cikin kayan abinci masu amfani shine stew kayan lambu don masu ciwon sukari na 2 waɗanda za a iya shirya su daga kowane kayan lambu na lokacin. Ta canza kayan masarufi guda daya kawai, zaka samu cikakke sabon stew. Lokacin shirya shi, yana da daraja la'akari da lokacin dafa abinci ɗaya na kowane kayan lambu.
Kayan kayan lambu na GI:
- kwai;
- Tumatir
- Peas
- wake;
- kowane irin kabeji - broccoli, farin kabeji, fari, ja-kai;
- albasa;
- squash;
- tafarnuwa
- zucchini;
- lentil.
Lentils samfurin gaske ne, tunda ba ya tara radionuclides da abubuwa masu guba. Kuna iya dafa shi ba kawai azaman dafaffen gefe ba, amma kuma a matsayin abinci mai rikitarwa.
Lentils tare da cuku babban karin kumallo ne ga mai ciwon sukari. Abubuwan da za'a iya amfani da wadannan abubuwan ana bukatar su:
- lentil - 200 grams;
- ruwa - 500 ml;
- cuku mai ƙarancin kitse - 200 grams;
- wani yanki na faski;
- man zaitun - 2 tablespoons;
- gishiri dandana.
Kafin dafa lentil, dole ne a sanya shi a gaba a cikin ruwan sanyi na 'yan sa'o'i biyu. Na gaba, magudana ruwa, canja wurin lentil a cikin kwanon rufi kuma haɗu da man kayan lambu.
Sa'an nan kuma ƙara 0.5 l na ruwa kuma dafa a ƙarƙashin murfin rufawa na rabin sa'a, har sai duk ruwan ya ƙafe. Grate cuku a kan m grater, finely sara da ganye. Lokacin da lentils suna shirye, nan da nan ƙara cuku da ganye, Mix sosai kuma bari a tsaya na kimanin minti biyu don narke cuku.
Kowane mara lafiya ya kamata ya tuna cewa ka'idodin abinci mai gina jiki a cikin ciwon sukari sune mabuɗin zuwa glucose na jini na al'ada.
Bidiyo a cikin wannan labarin yana gabatar da girke-girke na salatin ga masu ciwon sukari.
