Tare da nau'in ciwon sukari na 2, abinci mai dacewa, haɗe tare da ƙarfin motsa jiki na yau da kullun, shine babban jiyya. A cikin nau'in ciwon sukari na 1, wannan ma'auni ne don magance matakan sukari na jini kusa da waɗanda ke da lafiya.
Duk abincin da ke cikin abincin ya kamata ya zaba ta hanyar glycemic index (GI). Wannan ita ce mai nuna cewa endocrinologists sun yarda lokacin da suke haɓaka maganin rage cin abinci. Jerin yau da kullun ya hada da kayan lambu, 'ya'yan itatuwa, kayan dabbobi da hatsi. Yana da mahimmanci a zaɓi abinci mai wadatuwa a cikin abubuwan abubuwan da ake amfani da su da kuma bitamin don tabbatar da aiki na yau da kullun na ayyukan jikin duka.
Andari da yawa, likitoci suna bada shawarar gami da rubuttattun menu na masu ciwon sukari. Menene dalilin wannan shawarar? Don amsa wannan tambaya, zamuyi la'akari da menene ma'anar glycemic index don amfanin, an gabatar da fa'idarsa ga jikin ɗan adam, kuma an gabatar da girke-girke na jita-jita da yawa.
Alamar Glycemic Index (GI)
GI - wannan alama ce da ke nuna yawan rushewar samfurin da canzawarsa zuwa glucose. Dangane da wannan jigon, ba wai kawai ake yin amfani da hanyoyin magance ciwon kai ba, har ma da adadin abubuwan rage cin abinci da ke nufin yaƙar kiba da sarrafa nauyi.
GI na iya ƙaruwa dangane da daidaituwar samfurin da maganin zafinsa. Ainihin, wannan dokar ta shafi 'ya'yan itatuwa da kayan marmari. Misali, karas sabo yana da mai nuna raka'a 35 kawai, amma a'a raka'a 85. Duk wannan ya faru ne sakamakon asarar fiber lokacin aikin zafi, wanda ke da alhakin haɓakar glucose a cikin jini.
Fiber tana ɓace idan an yi ruwan 'ya'yan itace daga' ya'yan itatuwa. GI su na da tsari ne na BUDE 80 da mafi girma, kuma na iya tayar da tsalle-tsalle a cikin sukarin jini da kashi 3 zuwa 4 mmol / l cikin mintuna 10 bayan amfani.
A cikin baranda, GI na iya haɓaka daga daidaiton su, mai kauri a cikin kayan kwalliya, mafi girman ma'anar. A cikin ciwon sukari, an yarda da abubuwa masu zuwa:
- buckwheat;
- rubutawa
- ganyen sha'ir;
- sha'ir lu'ulu'u;
- launin ruwan kasa shinkafa
Don fahimtar abin da ke nuna alamun GI ga mutanen da ke da ciwo mai laushi, kuna buƙatar sanin wani sikelin. An rarraba GI zuwa kashi uku:
- har zuwa BATSA 50 - alamomi mara ƙima, tushen abincin mai haƙuri;
- Raka'a 50 - 69 - matsakaita, ana iya cinye abinci sau da yawa a mako;
- Raka'a 70 da sama - abinci da abin sha tare da irin wannan alamar a ƙarƙashin tsananin banƙarar na iya haifar da cutar hauka.
Hakanan, lokacin zabar abinci, ya kamata a kula da abin da ke cikin kalori ɗin su. Wasu samfuran suna da alamar nuna 0 KYAUTA, amma wannan bai basu ikon kasancewa a cikin abincin ba, duk laifin shine adadin kuzari da kasancewar mummunan cholesterol.
Ya kamata a dafa abinci a cikin shinkafa a cikin abincin mako-mako a kalla sau hudu, tunda hatsi ya yi yawa a cikin adadin kuzari.
GI an buga shi daidai da 45 AIKI, yawan adadin kuzari a cikin gram 100 na kayan zai zama 337 kcal.
Dukiya mai amfani
Rubutun yana dauke magabacin alkama. Gabaɗaya, zube rukuni ne na irin alkama. A yanzu, mafi shahararrun nau'ikansa shine birch. Kodayake akwai wasu nau'in: odnozernyanka, alkama Timofeev, zube, da sauransu.
Ana la'akari da Dvuzernyanka mafi amfani, saboda abun da ke tattare da bitamin da ma'adanai a cikin hatsi da kanta. A cikin alkama na yau da kullun, duk waɗannan abubuwan an haɗa su a cikin kunnuwa da kuma bawo hatsi, waɗanda aka cire yayin sarrafawa.
Ba a daɗewa ba za'a same shi akan shelves. Duk wannan ya faru ne saboda fim ɗin wuya-mai kwasfa wanda yake rufe hatsi. Irin wannan magani bashi da amfani ga manoma. Amma ƙaƙƙarfan kwasfa na hatsi yana kare hatsi daga mummunan tasirin ilmin kimiya da abubuwan abubuwa masu ba da kariya.
Wannan nau'in fiye da rabi ya ƙunshi furotin, wanda yake da mahimmanci ga masu ciwon sukari. Shago ne na bitamin B6, wanda ke yaƙi da mummunar cholesterol - matsala ce ta gama gari a cikin marasa lafiya da ke fama da ciwon sukari.
Hakanan a cikin rubutattun abubuwa sun hada da bitamin da ma'adinai masu zuwa:
- Bitamin B;
- Vitamin E
- bitamin K;
- bitamin PP;
- baƙin ƙarfe
- magnesium
- zinc;
- alli
- fluorine;
- selenium.
A cikin amfanin gona na hatsi biyu, abubuwan da ke cikin abubuwan gina jiki suna da yawa sau da yawa fiye da sauran albarkatu na alkama.
Rubuta abu mai mahimmanci a cikin yaki da kiba da kiba - ɗayan abubuwan da ke haifar da cututtukan da ba sa da insulin. Wannan ya faru ne sakamakon karancinsa na GI, wato, ya ƙunshi da wuya a rushe carbohydrates. Yawancin masana ilimin abinci sun haɗa da wannan hatsi a cikin abincinsu.
Zurfin ƙwayoyin da aka zube suna da wuya, suna aiki a cikin hanjin a matsayin wani goge na goge goge. Cire ragowar abinci mara amfani kuma cire gubobi daga hanjin. Kuma ganuwar hanji, bi da bi, suna fara shan abubuwan gina jiki zuwa mafi girma.
Farar shinkafa tana ɗauke da sinadarin nicotinic acid, wanda ke ƙarfafa samar da kwayoyin halittar jima'i na namiji, wanda glandon adrenal ke ciki. Tare da isasshen samar da testosterone da dihydrotestosterone, ana canza kitse na jiki zuwa tsoka ta jiki.
Sabili da haka, matakin glucose a cikin jini ya fadi, wanda yake da mahimmanci musamman ga masu ciwon sukari na kowane nau'in.
Rubutun girke-girke
Zubewa za'a iya shirya shi azaman kwano na gefe ko a matsayin abinci mai cakuda. Wannan hatsi yana tafiya da kyau tare da 'ya'yan itatuwa bushe, kayan lambu, nama da kifi. Abincin hatsi ana dafa shi na mintuna 15 zuwa 20, amma hatsi cike yake kamar minti 40 zuwa 45. Ana ɗaukar adadin ruwa zuwa ɗaya zuwa biyu, wato ana buƙatar 200 ml na ruwa a kowace gram na masara 100.
Karin kumallo wanda aka shirya wa karin kumallo zai gamsar da yunwar ku na dogon lokaci saboda sinadarin da yake ciki. Kuma kasancewar hadaddun karuwar carbohydrates mai lalacewa mai haɓaka zai inganta aikin kwakwalwa. Zaku iya tafasa tafarnuwa har sai an dafa, ku juye shi da cokali na zuma (ƙwanƙyau, buckwheat ko acacia) kuma ƙara ƙwayaye da 'ya'yan itatuwa da aka bushe don ɗanɗano. A bu mai kyau zuwa pre-jiƙa su da yawa a cikin ruwan dumi.
'Ya'yan itãcen marmari da kwayoyi an bushe:
- prunes
- ɓaure;
- bushewar apricots;
- apples bushe;
- cashews:
- gyada
- gyada;
- almoni;
- hazelnuts;
- Kayan kwaya
Karka damu cewa maye gurbin sukari da zuma na iya haifar da karuwar sukarin jini. Kayan kiwon kudan zuma mai inganci yana da GI har zuwa 50 NA BIYU. Amma wannan alamar ba ta shafi zuma mai narkewa.
Ba wai kawai shaye-shaye masu dadi ba ana shirya su daga rubuce-rubucen, amma kuma dafaffen gefen abinci. Girke-girke da ke ƙasa na asali ne, ana yarda a canza kayan lambu gwargwadon abubuwan da aka zaɓa na ɗanɗano.
Ga mai kayan kwalliyar kwalliya da kayan marmari zaku buƙaci waɗannan sinadaran:
- yadudduka - 300 grams;
- barkono kararrawa - 2 inji mai kwakwalwa ;;
- Daskararren kore kore - 150 grams;
- Peas mai sanyi - 150 grams;
- albasa guda;
- 'yan cloves na tafarnuwa;
- wani tsunkule na turmeric;
- bunch of dill and faski;
- man kayan lambu - 2 tablespoons;
- gishiri dandana.
Tafasa da steamed spelled a cikin salted ruwa har sai m, game da minti 20. Zuba man kayan lambu a cikin kwanon rufi kuma ƙara albasa yankakken a cikin rabin zobba.
Shiga minti uku. Yayyafa Peas da wake tare da ruwan zãfi kuma ƙara da albasa, kawai ƙara yankakken barkono. Iri a ƙarƙashin rufaffiyar murfi na mintuna biyar zuwa bakwai, yana motsawa lokaci-lokaci. Bayan ƙara turmeric da tafarnuwa, bari ta latsa, toya don wani minti biyu.
Zuba tafarnuwa da yankakken ganye a cikin cakuda kayan lambu, Mix sosai kuma cire daga zafin rana. Irin wannan tasa zai yi azaman abincin dare, idan an haɗu da samfurin nama, alal misali, patty ko sara.
An haɗu da shi sosai tare da kayan lambu tare da turkey, wanda kuma ba ya shafar karuwar sukarin jini. Don haka glycemic index na turkey ya ragu. Babban abu shine cire kitse da fata daga nama. Ba su ƙunshi wasu abubuwa masu amfani ba, kawai cholesterol mara kyau.
Ba za a iya dafa shi ba kawai akan murhun ba, har ma a cikin mai dafa dafaffu. Wannan ya dace sosai, tunda aikin dafa abinci yakan ɗauki lokaci kaɗan. Don shirya irin wannan porridge, ba a buƙatar madaidaiciyar hanyoyi na musamman, don haka ko da mafi yawan multicooker na talakawa za su yi.
Wadannan kayan masarufi masu zuwa za a buƙata:
- yadudduka - 250 grams;
- ruwa tsarkakakke - 500 ml;
- albasa - 2 inji mai kwakwalwa ;;
- daya karas;
- man kayan lambu - 1 tablespoon;
- gishiri dandana.
Kurkura wanda aka murƙushe a ƙarƙashin ruwa mai gudu, a yanka albasa, a yanka karas a cikin manyan cubes. Sanya man kayan lambu a kasan ƙirar, ƙara sauran kayan masarufi kuma haɗa sosai. Zuba cikin ruwa da gishiri.
Dafa a cikin jaka a cikin mintuna 45.
Bidiyo a cikin wannan labarin yana ba da labarin komai game da rubutaccen abu.
